Healthy Recipes from LloydsPharmacy Colleagues: June 21st

We’re back with more recipes from LloydsPharmacy team members!

We hope that these real recipes from our colleagues not only give you some ideas for interesting and tasty meals, but also show you that eating healthily is really manageable. You’ll notice many of the same ingredients pop up throughout so you should see a pattern of regular shopping list items. You should be able to start to tailor these recipes, changing ingredients or merging different aspects of different recipes to come up with even more healthy and tasty combinations. We’ll have more for you next week so make sure to check back in with us!

Happy, healthy cooking…

mousee

Chocolate Avocado Mousse

This incredible mousse comes from Avril Reilly, pharmacist and Weight-Loss Coach in LloydsPharmacy Governey Square. A fab dinner party dessert, nobody will believe it is so healthy! Also, great when you are in need of a chocolate hit. The Nua Cacao powder used in this recipe is a powerful superfood, rich in anti-oxidants, magnesium, iron, chromium, zinc and sulphur. Who ever thought that healthy food could taste this good?!

Serves 2-3.

Ingredients:

  • 1 large ripe avocado
  • 1 ripe banana
  • 1 tsp lemon juice
  • 2 tbsp water
  • 2 tbsp Nua Raw Organic Cacao Powder
  • Optional: honey, stevia or xylitol to sweeten.

Method:

  • Add cacao powder to a bowl and blend in the avocado, banana, lemon juice, water using a hand blender. Alternatively, add to a food processor and blend until smooth.
  • Sweeten to your desired taste using the suggested sweeteners.
  • Spoon the mixture into espresso cups or ramekins and chill in the freezer for one to two hours.
  • Transfer to the refrigerator for 20 minutes before serving.
  • Sprinkle with a little cacao powder or some chopped nuts and serve with a juicy, fresh strawberry or two!

sweetp

Chilli Chickpea Stuffed Baked Sweet Potatoes, Served With Lemon Garlic & Hummus Sauce.

Our Health Strategy Manager, Naomi O’Farrell, makes up a batch of this for dinner and saves the other serving for lunch. Tastes even better the next day! Chickpeas make sure this vegetarian dish has enough protein. Simple and healthy, this is perfect for summer and should take no more than 30 minutes. You’re baking the potatoes and chickpeas, making a sauce and a salad – easy!

Serves 2

Ingredients:

  • 2 tsp Coconut Oil, melted – you’ll be using 1 tsp at a time at different points of the process
  • 1 red chilli, chopped finely, no seeds
  • 2 medium sweet potatoes
  • 1 225g can of chickpeas, drained
  • ½ tsp ground cumin
  • ½ tsp ground cinnamon
  • ½ tsp smoked paprika
  • ½ tsp fresh coriander, chopped
  • ¼ cup organic hummus
  • Juice of one lemon – you’ll use ½ and then ¼ twice at different points of the process
  • 1 tsp dried dill
  • 2 cloves of garlic, smashed
  • 1 dessert spoon of water
  • ½ cup cherry tomatoes, quartered
  • ¼ chopped fresh parsley
  • 1 cup mixed green leaves – I used spinach, watercress & rocket which you can usually get in a mixed bag
  • Salt & Pepper to taste

Method:

  • Turn the oven on to 200° and line a medium baking tray with foil.
  • Wash sweet potatoes and cut in half, lengthways.
  • In a bowl, toss chickpeas, 1 tsp coconut oil, juice of ¼ lemon, cumin, cinnamon, paprika, coriander and chilli, and season with salt and pepper. Place on one half of the baking tray.
  • Rub potatoes with 1tsp coconut oil, place skin-side up on the other half of the tray. Place tray in the oven for 25mins
  • Make your sauce – mix together the hummus, juice of ½ lemon, dill, garlic, salt & pepper and water.
  • Make your salad – mix cherry tomatoes, parsley, juice of ¼ lemon, salt & pepper and leave aside
  • Tidy up a bit – you should have time
  • Dress your plates with green leaves. Tray is ready to take out of the oven when the potatoes are fork-soft. Mash the centre of the potato with a fork and stuff in the chickpea mixture. Serve with the salad and drizzle with the Lemon, Garlic & Hummus Sauce!

chilli

Five Bean Chilli

A veggie take on Chilli Con Carne from our Weight-Loss coach in LloydsPharmacy Portlaoise, Nicky Roche. This recipe will really save calories and fat content compared with regular Chilli con Carne; one serving of Five Bean Chilli is 290 calories and 4g of fat compared with 530 calories and 43g of fat for regular Chilli con Carne! Nicky tells us that she even convinced her meat-loving husband to give it a go and he went back for seconds! Use this as a filling for burritos or tacos too (use ½ portions and add salad and salsa).

Recipe makes 10 servings – freezes well.

Ingredients:

  • 1 tablespoon virgin coconut oil
  • 2 large onions
  • 1 jalapeño chilli pepper (optional)
  • 1 large butternut squash, peeled, deseeded and chopped
  • 4 medium parsnips, peeled and chopped
  • 3 ½ cups vegetable broth/stock
  • 5 cans of beans, rinsed and drained (chose a variety of 5 beans, kidney beans, chickpeas, butter beans, black beans, pinto beans, cannellini whatever you want)
  • 1 can of diced tomatoes with garlic
  • 1 tablespoon chilli powder
  • 1 teaspoon ground cumin
  • 2 tablespoons chopped fresh coriander

Method:

  • Heat the oil in a large saucepan over a medium-high heat.
  • Add the onions and cook, stirring frequently, for 2 minutes.
  • Add the chilli pepper (if using), squash and parsnips and cook, stirring frequently, for 3 minutes.
  • Add the broth/stock, beans, tomatoes (with juice), chilli powder, and cumin and bring to a boil over a high heat.
  • Reduce the heat to low and simmer, uncovered, for 20 minutes, or until the parsnips and squash are tender.
  • Stir in the coriander before serving.

mini breakfast muffins

Mini Breakfast Muffins

Something sweet from our Health Strategy Manager, Naomi O’Farrell. These mini-muffins, weighing in at only 75 calories each, will make a yummy breakfast or snack, served with some fruit and Greek yoghurt. You can easily mix things up by using different fruits, such as mashed bananas or strawberries. These will freeze well if you wrap them individually.

Makes 9 mini muffins

Ingredients:

  • ¼ cup good quality orange juice
  • ¼ cup of jumbo porridge oats
  • 1 large free range egg
  • 1 tbs coconut oil, melted
  • ½ cup wholemeal spelt flour
  • 2 tbs maple syrup
  • 1/8 tsp baking power
  • 1/8 tsp bicarbonate of soda
  • 1/8 tsp salt
  • ¼ cup fresh or frozen blueberries
  • ¼ cup fresh or frozen raspberries

Method:

  • Turn your oven on to 190°
  • Use a regular muffin tray and line with paper bun cases
  • In a bowl, mix the porridge oats with the orange juice
  • In another bowl, beat together the coconut oil, maple syrup and egg
  • In a larger mixing bowl, whisk together the flour, salt, bicarbonate of soda and baking power
  • Stir in the oat mixture and mix together
  • Then add the egg mixture and mix with a whisk until blended
  • Fold in the fruit
  • Divide the mixture among the 9 cases, filling to about 2/3rds
  • Bake until golden brown, for about 20 minutes – they’re ready when a toothpick comes out clean from the centre
  • Allow to cool before removing.
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