Hi everyone and welcome this week’s installment of recipes by LloydsPharmacy colleagues. Avril Reilly, pharmacist and weight-loss coach in LloydsPharmacy, Governey Square Carlow, has shared 3 amazing ideas with us this week. We also have another superfood-packed dinner for you. Remember, all of the recipes we share with you here have been approved by our in-house nutritional coach as being suitable for those trying to lose weight. So there’s no excuse not to try one today!
Happy, healthy cooking!
Baked Salmon & Courgette Noodles
Courgettes really make wonderful noodles and are very easy to prepare. Often referred to as courgetti or zoodles (zucchini noodles), they are a great way to incorporate extra vegetables into your diet and are also a fun way to get children to eat courgettes! This fun a healthy recipe comes from our pharmacist in Governey Square Carlow, Avril Reilly.
- Salmon fillet
- Large courgette
- Sugar snap peas
- ¼ Red pepper
- Broccoli florets.
- Half a small onion.
- One clove of garlic (crushed) or a teaspoon of gourmet garden garlic
- Teaspoon Chilli Paste
- Tamari soy sauce
- Coconut oil
- Make your noodles – I made mine using a spiralizer but they can also be made just as easily with a julienne peeler. Alternatively, just use a regular vegetable peeler to slice the courgette lengthways into wide ribbons, which you can then slice in half.
- Wash and chop all remaining vegetables.
- Wrap the salmon fillet loosely in tin foil and bake in a preheated oven at 180 degrees for 15 minutes. Alternatively, pan fry in coconut oil or place under the grill.
- Meanwhile, heat a teaspoon of coconut oil in a wok or frying pan and stir fry the onion & garlic for a few minutes. Then add the remaining vegetables, chilli and dash of soya sauce and continue to stir fry for a few minutes until veg is softened but still retaining their crunch.
- Finally, toss in the courgette noodles and stir fry for a few minutes.
- Serve immediately and place the salmon fillet on top. Season with freshly ground black pepper.
Did you ever have a day where you hit a bit of a slump and you just need something to perk you up?! Well, put down the coffee and chocolate bar and try this instead! This hits the spot every single time! It’s comforting, nourishing, stimulating & delicious! Packed with calcium, iron and anti-oxidants, it’s also a great alternative to your morning coffee. Thanks to Avril in LloydsPharmacy Governey Square for this awesome idea!
Maca is a great addition to a healthy lifestyle; it is a root vegetable native to the Andes of Peru and it is also known as Peruvian ginseng. It has a reputation for increasing energy as well as assisting to balance hormones. It has an almost nutty flavour and it works really well in combination with the raw cocoa. It can also be added to smoothies and juices for a fantastic nutritional boost. Give it a try!
Simply heat unsweetened almond milk (or milk of your choice) and add a teaspoon of Maca powder along with a teaspoon of raw cocoa powder and sweeten with stevia. I use the Nua brands of Maca and Cocoa powder as they are organic and affordable. They are available in selected LloydsPharmacy branches or from your local health shop and a bag of each will go a long way.
Revive Active Smoothies
Revive Active is one of our hero products at LloydsPharmacy. Many of us who have tried it have never looked back! Avril Reilly, pharmacist in LloydsPharmacy Governey Square, Carlow, had the ingenious idea of coming up with some smoothie recipes using Revive Active to give some variety to the mornings – these smoothies taste good and do good, so you will look and feel great!
- Revive Active Sachet
- One slice of pineapple
- Half small apple (washed and cored)
- 3 – 4 strawberries
- Tbsp raspberries
- Tbsp milled flaxseed or chia seeds
- 250mls of water
Simply pop the ingredients into your smoothie maker and whiz until nicely blended! Add ice if you like!
Revive Active Power Smoothie
- Revive Active sachet
- Handful of baby leaf spinach
- Tbsp of blackberries
- One small apple (washed and cored)
- ¼ ripe avocado
- Tbsp of milled linseed/chia seeds
- 250mls water
As before, simple give it a quick whiz in your smoothie maker.
The Change Your Health Direction special!
As we all know at this stage, with CYHD we are particularly mindful of our blood sugars and maintaining a balanced level throughout the day in order to sustain our energy levels and aid healthy weight loss. This particular recipe is low in natural sugars and will definitely assist you to reach your health goals. This tastes amazingly fresh and light! It is also low calorie so it can be enjoyed as part of your snack or main meal. Very simple but absolutely beautiful – try it for yourself!!
- Revive active sachet
- Tbsp of mixed berries
- 250mls coconut water
As before, simple give it a quick whizz in your smoothie maker.
Cheesy Bulgur Mushrooms & Broccoli
A hearty, super-food filled, vegetarian dinner or lunch from our Health Strategy Manager, Naomi O’Farrell. Bulgur wheat is an inexpensive carb option you should get used to using. Packed full of protein and fibre, it is also low GI.
Serves 3, 2 for dinner and enough for your lunch tomorrow!
- 2tsp coconut oil
- 3 large flat mushrooms, chopped roughly (I like them chunky!)
- 2 cups of mixed mushrooms – you can usually pick these up in supermarkets but use porcini or chestnut, or some dried mushrooms re-hydrated instead
- 1 medium head of broccoli, chopped into florets
- 1 large onion, cut into wedges
- 3 cloves of garlic, sliced
- 500ml vegetable stock
- 100g dried bulgur wheat
- 3 tbs of natural cottage cheese
- 2tbs fresh parsley, chopped
- Salt & Pepper to taste.
- Make up your stock
- Use a deep wok or pan that can be covered
- Place on a med-high heat and place your coconut oil on to melt
- Add all of the mushrooms and the onion and stir-fry for 5 minutes
- Add the garlic and stir-fry for another 3 minutes
- Add the bulgur wheat to the stock, mix and add to the pan
- Mix well and bring to the boil
- Turn down to a simmer, cover and cook for 7 minutes
- Add the broccoli, mix well and cook for about 7-10 minutes – the broccoli needs to become tender and all the moisture from the stock should be absorbed
- Stir in the cottage cheese and parsley, season well and mix through
- Serve in heated bowls, garnished with some parsley leaves.
Find more of our Change Your Health Direction recipes on our Recipe Blog!