Healthy Recipes from LloydsPharmacy Colleagues!

Welcome again to our Recipe Blog – this is our 3rd week of sharing our ideas for healthy meals with you. And all have been approved by our in-house nutritional coach, Nichola Flood, as being suitable for those trying to lose weight. We’d like to sincerely thank all of our colleagues for sending these healthy and tasty recipes.

Remember to check back each week for more super healthy ideas. And if you’d like more support on your weight-loss journey, call into your local branch of LloydsPharmacy to find out about our weekly weight management service.

Happy cooking!

Spicy Prawns with QuinoaRuth  - Prawn Quinoa

Another yummy dinner idea from our pharmacist in Churchtown, Ruth Burke. We love how quick and easy this one is – perfect for busy week nights when the last thing you feel like doing is preparing a complicated dinner. Healthy doesn’t have to be complicated!!

Serves 2 people

Ingredients:

  • 1 cup quinoa
  • 150-200g prawns
  • 1 sweet red pepper
  • baby corn
  • sugar snaps
  • Chillies for added hotness!!
  • Chili Rapeseed oil (optional)
  • 2 Eggs

For the Curry Paste:

  • 2 Cloves of Garlic, Minced
  • 1 Tablespoon of Tomato Paste
  • 1 Tablespoon of Curry Powder
  • 2 Tablespoons of melted coconut oil
  • Sprinkle of chili flakes (I love chilies)

Method:

  • Boil 1 cup of quinoa in two cups of stock for approximately 12 mins. I add a teaspoon of turmeric for extra flavour.
  • Make the curry paste but simply mixing all of the ingredients together in a blender.
  • In a pan, add the frozen prawns and half the curry paste. Fry off for about 5-10mins then add the veg and stir until cooked.
  • Once done, add the quinoa and the rest of the curry paste.
  • Fry the eggs in coconut oil and served on top. Drizzle with Chili Rapeseed Oil if you’re using.
  • Yummy yummy!!! Beautiful meal in less than 30mins J

Creamy Lemony Pesto-y Salmon PastaNaomi - Salmon Pesto Pasta

Another regular weekly dinner (and lunch the next day) from our Health Strategy Manager, Naomi O’Farrell. This is a dish you can easily vary by using different fish types, different pasta or different vegetables. Crème Fraiche can be mixed with lots of things to make new sauces; try chilli pesto or tomato puree for something a bit different.

Serves 2, but easily scalable for more

Ingredients:

  • 1 skinless salmon fillet
  • 4 tsp Coconut Oil
  • 2 cloves garlic
  • Zest and Juice of 1 lemon
  • ½ cup cooked Brown/Whole-wheat Fusilli pasta per person
  • 200g Fresh Spinach
  • 2 dessert spoons of Crème Fraiche
  • 1 dessert spoon Green Pesto
  • Salt & Pepper to taste

Step-by-Step Method below should take 20 minutes!

  • Turn on your oven to 180°
  • Lay your salmon out on a sheet on tin foil. Use 2 tsp Coconut Oil to moisten it. Season with salt & pepper. Place on baking tray and put in the oven to bake
  • Boil the kettle
  • Chop up your garlic into small pieces. I use more than 2 cloves but I do love garlic!
  • When the kettle’s boiled, add to a saucepan and get your fusilli on to cook
  • Zest and juice your lemon
  • Put a wok on the hob at a medium heat. Add 2tsp coconut oil and allow to melt
  • In a bowl, mix your crème fraiche, pesto and lemon juice (not the zest; we’re using that later) and a good grinding of salt and pepper
  • Add the chopped garlic to the wok
  • Take the salmon out of the over (it should be in there about 12 minutes now) and chop it up into chunks
  • Add the salmon to the wok and fry with the garlic for 2-3 minutes
  • Drain your pasta and add to the wok with the crème fraiche sauce
  • Mix thoroughly for 2 minutes
  • Add your spinach and cook for another 2 minutes
  • Serve in heated bowls and sprinkle with the lemon zest.

Fabulous Falafels  Avril Falafal 2

We love this simple and versatile recipe from Avril Reilly, Pharmacist and weight-loss coach in LloydsPharmacy Carlow. These falafels may be eaten either hot or cold and can be eaten as a delicious protein-packed snack, with a little hummus. They may also be eaten as part of a main meal; serve with a nice salad or use them as a filling for wholegrain wraps or pitta bread, again with salad and hummus. Absolutely fab!!

Serves 4 (makes 16 small falafels)

Ingredients:

  • 2 tins of chickpeas, drained and rinsed well
  • 1 small onion, chopped
  • Juice of one lemon
  • 2 tsp ground cumin
  • 2 tsp ground coriander
  • 4 tablespoons wholegrain flour ( I used brown rice flour for a gluten-free version)
  • Coconut oil for frying/baking.

Method:

  • Simply place all of the ingredients into a food processor to create a chunky paste. A hand blender will work just as well.
  • Ideally, the paste should be chilled for 30 minutes as it makes it easier to work with.
  • Transfer to a floured surface and create approximately 16 small falafels. They may be baked or fried in coconut oil.
  • If baking, coat them lightly in coconut oil and transfer to a pre-heated oven for approximately 15 minutes until they are golden brown.
  • Alternatively, melt coconut oil in a pan and fry the falafels for a few minutes on each side until they are golden brown.

Hot Chick Quinoa Salad - Ruth

Hot Chicken, Veg & Quinoa Salad

A great dinner or lunch idea from our pharmacy Ruth Burke in LloydsPharmacy Churchtown. Quinoa is one of those ingredients that tick all the boxes. And it has so many uses, hot or cold. If you’re not hooked on it yet, you’re missing out!

Serves 3-4

Ingredients:

  • 3-4 chicken fillets
  • 2 cups mushrooms
  • 2 cups broccoli
  • 1 cup sugar snaps
  • 1 cup of quinoa
  • 2 cups chicken or veg stock
  • chili flakes (the amount depends on how hot you like it!)
  • 2 spring onions
  • ½ lemon
  • Smoked Paprika
  • Turmeric
  • Coconut Oil
  • sesame seeds

Method:

  • Bring to the boil 2 cups of stock and one cup of quinoa
  • Add 1 tsp of turmeric and simmer for about 12 minutes
  • Meanwhile, chop up your chicken and fry in a wok using coconut oil
  • After 5 minutes, add chopped mushroom, chopped broccoli and sugar snaps
  • Fry until chicken is cooked through
  • Take off the heat and sprinkle the mixture with chili flakes
  • Add the cooked quinoa and lemon juice and dish
  • Add some sesame seeds & chopped spring onion.
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