CYHD: Healthy Recipes from LloydsPharmacy Colleagues!

Hi everyone and welcome to the 4th installment of recipes by LloydsPharmacy colleagues. We currently have over 800 customers participating in our 8 Week Weight-Loss Programme, receiving weekly support and advice from our in-store colleagues. The results so far are amazing! As you can see from our recipes, eating healthily doesn’t need to be boring or difficult. All of our recipes have been approved by our in-house nutritional coach as being suitable for people attempting to lose weight. So what are you weighting for?! Try out one today and let us know how you get on.

Happy, healthy cooking!

Paleo-inspired Paella

paellw

This is a great recipe for increasing your intake of vegetables as grated cauliflower replaces the rice that is the traditional ingredient in paella. Another deliciously healthy dinner idea from our pharmacist in Governey Sq, Carlow, Avril Reilly.

Serves 3-4. Freezes well.

Ingredients:

  • 1 cauliflower
  • 1 packet of frozen cooked prawns (thoroughly defrosted, drained and rinsed)
  • 1 large onion (roughly chopped)
  • 1 red pepper (chopped)
  • 1 cup of frozen peas
  • 1 clove of garlic (crushed) or 1 tsp of gourmet garden garlic paste
  • 1 tsp of turmeric
  • 1 tsp mixed herbs
  • 1 tsp mixed herbs
  • You may also add some cooked chicken or other sea food instead of prawns if you wish.

Method:

  • Simply, finely grate the cauliflower until it has a rice-like texture.
  • Melt one teaspoon of coconut oil in a pan and add the crushed garlic. Stir-fry for a minute or so.
  • Add the grated cauliflower, onion, pepper, herbs and spices and stir-fry until softened.
  • Add prawns or any other seafood if desired. Stir-fry until thoroughly cooked through.
  • Add the frozen peas and allow to cook for a further 2-3 minutes
  • Serve with lemon wedges (optional).

Steak Salad with Sweet Potato fries

steak salad

This healthy alternative to steak & chips comes from our Care Services manager, Marie McCarthy. We just love this take on a classic dish, giving it a summery twist! Let us know what you think.

Serves 2

Ingredients:

  • 2 fillet steaks 21 day aged Angus Beef
  • 2 tsp coconut oil
  • 2 small cherry tomatoes, chopped
  • ½ cucumber, sliced
  • 2 handfuls fresh spinach, washed
  • 2 handfuls fresh rocket, washed
  • 2 medium sweet potatoes, washed, peeled and cut into chips
  • 1 tsp Smoked Paprika
  • 1 tsp Ground Cumin
  • 1 tsp chilli powder (optional)
  • ½ tsp fine sea salt
  • Hummus to serve –optional.

Method:

  • Wash, peel and cut sweet potatoes into chips
  • Mix in a separate bowl Smoked Paprika, Cumin, Chilli Powder (if using) & sea salt
  • Coat sweet potatoes in 1tsp of coconut oil and toss in the dry spice mixture
  • Place on a baking tray & cook for 25 mins @ 200 degrees F
  • For the perfectly cooked steak:
  • Heat a dry non-stick pan – NB: no oil, butter or coconut oil
  • When pan is smoking hot place steaks on pan
  • Constantly turn steaks every few minutes
  • Do not turn down the temp keep on a high level
  • Depending on the thickness of your steak or how you like it cooked (well-done or medium) take out of pan 10 mins before it’s done & place in the oven to finish off.
  • I prefer mine medium rare so I cook for no more than 10 mins in the pan and finish in the oven for 5 minutes
  • Divide the remaining 1tsp of coconut oil and place on top of the steaks before you place in the oven
  • Leave steak to rest for a least 5 minutes before slicing
  • Follow this & you’ll have perfectly cooked steak every time!
  • Prepare salad
  • Take out sweet potatoes
  • Slice steak & mix into salad
  • Serve with a little hummus on the side (optional)

Coconut Macaroons!

coconut macr

We thought it was about time for a treat! There are healthy options for dessert too, like this delicious idea from Ruth Burke, pharmacist in LloydsPharmacy Churchtown. We can’t wait to try this one!

Makes 12

Ingredients:

  • 130 grams desiccated coconut
  • 60 grams of ground almonds
  • 2 tbs of maple syrup
  • 55 grams of coconut oil, melted
  • 1 teaspoon vanilla extract
  • dark chocolate 70% plus

Method:

  • Melt the coconut oil and mix in the maple syrup and vanilla extract.
  • Mix the almonds and coconut together and add to the rest.
  • Line baking tray and roll mixture into small balls about 12.
  • Bake for 25 min at 140°C. Turn tray every 10mins.
  • Allow to cool then dip in melted chocolate
  • Enjoy!

Zingy & Zesty Salmon Burgers with SP Chips & Fake Mayo

salmon burgers

Okay, so it might seem a little sinful to make a burger patty out of salmon fillets. But you won’t be sorry! This recipe comes from our Health Strategy Manager, Naomi O’Farrell. Again, lots of superfoods crammed into the one meal – you can’t go wrong! Why not try these at your next BBQ for something a bit different? Make the burgers ahead of time to allow for chilling in the fridge.

Serves 2

Ingredients:

  • 2 small skinless salmon fillets, cut into chunks
  • 1 tbs fresh coriander, chopped
  • 1 tbs fresh basil, chopped
  • 2 spring onions, chopped
  • 1 red chill, chopped, seeds removed
  • 3 cloves garlic, chopped
  • 1 clove garlic, crushed
  • Zest and Juice of 1 lemon
  • 2 tbs Crème Fraiche
  • 2 tbs coconut oil
  • 2 small fresh tomatoes, sliced
  • 2 handfuls fresh spinach, washed
  • 2 medium sweet potatoes, washed, peeled and cut into chips
  • Smoked Paprika
  • Salt & Pepper
  • 2 seeded brown rolls (or whatever you fancy using as a healthy alternative to a burger bun! Though this dish tastes fine without any bun.)

Method:

  • Start two hours before you want to eat
  • In a food processor, add the salmon, coriander, basil, spring onions, chilli, the chopped garlic, half the lemon juice and all the lemon zest. Grind in plenty of salt & black pepper.
  • Blend in the food processor until smooth – about 30 seconds at high speed should do it
  • Use a spatula to remove the mixture onto a clean, flat surface. Wet your hands and shape the mixture into 2 patties. Wetting your hands should help stop the mixture sticking
  • Put on a plate and cover with cling film. Refrigerate for at least 1 hour but up to two. This is necessary so they’re firm for cooking later
  • Heat your oven to 180°. Place the sweet potatoes on a baking tray. Melt 1 tbs of coconut oil and use to coat the chips thoroughly. Sprinkle with some salt, pepper and smoked paprika and bake for 30-40 minutes until golden brown.
  • To make your fake mayo, simply mix the crème fraiche, crushed garlic, remaining lemon juice and some salt & pepper
  • To cook your burgers, melt 1tbs coconut oil in a pan on med-high heat. Cook the patties for 3 minutes each side until golden brown
  • Serve on heated brown rolls with some baby spinach leaves, sliced tomatoes and your fake mayo.
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