Healthy Recipes from LloydsPharmacy Colleagues: June 29th

And we’re off again with more healthy meal ideas from our own colleagues here at LloydsPharmacy. We’re delighted to have sparked off a real healthy-cooking buzz here in our offices, with lots of us sharing ideas and recipes. It’s addictive! I’ve personally found that the ‘pressure’ of having to come up with a new recipe for this blog each week has forced me to be more creative with my cooking. It’s also made me much better at planning my meals and I’m now in the habit of shopping healthily with the week’s meals in mind. I’ve also lost a few pounds too which is great too!

Members of our pharmacy teams across Ireland can print off any of these recipes for you in store. They can also provide you with weekly weight-loss advice and support as part of our FREE Change your Health Direction programme. Each recipe has been approved by our in-house nutritional coach as being suitable for anyone trying to lose weight. So thumbs up all around!

Check back next week for more recipes. Until then, happy, healthy cooking!

Naomi.

Veggie Chilli

chill

Avril Reilly, Pharmacist and Weight-Loss Coach in LloydsPharmacy Governey Square, kindly shared this vegetarian chilli recipe with us. We’ve shared a bean-based chilli with you before but this one leans more heavily on vegetables, making it another great option to make sure you’re getting at least 5 a day!

Serves 4

Ingredients:

  • 1 tsp coconut oil
  • 1 medium onion, diced
  • 2 cloves of garlic, finely chopped or 2 tsp garlic paste
  • 1 red chilli, finely chopped
  • ½ red pepper, sliced.
  • ½ yellow pepper, sliced.
  • 3 stalks of celery
  • 1 large courgette, sliced.
  • 1 tin of chopped tomatoes
  • 150mls vegetable stock
  • 3 tbsp tomato puree
  • 1 tsp chilli powder (choose mild or hot & use more if you can handle it!)
  • 1 tsp ground cumin
  • 1 tsp ground coriander

Method:

  • Heat the coconut oil in pan or wok and once melted add the onions and garlic and sauté until soft. Add the chopped chilli, celery, peppers, courgette and sauté until vegetables have softened. Add the spices and stir well. Add tinned tomatoes, tomato puree and vegetable stock. Stir well and then toss in rinsed red kidney beans or another bean if you would prefer. I also used up some left over chick peas. Leave to simmer until the liquid reduces and the sauce thickens. Season with a pinch of pink Himalayan salt and freshly ground black pepper.
  • Serve with a baked sweet potato, sweet potato wedges, brown rice or quinoa. Quinoa is a great option to boost the protein content of this dish.

Quorn™ Spag-Bol

quorn

This is another great meal that can be cooked on Sunday and should last all week! This recipe from our Health Strategy Manager, Naomi O’Farrell, freezes well and can be served with pasta, baked potato or even made into sloppy joes for kids. This mince is the same base as for lasagne. Quorn™ is a great way for vegetarians to make sure they’re getting enough protein. Naomi tells us she’s even managed to fool some meat-eater friends into believing this is real mince!

Makes 10 Servings at least!

Ingredients:

For the base sauce:

  • 1 tsp coconut oil
  • 1 large onion, chopped
  • 1 large leek, chopped
  • 2 medium carrots, finely chopped
  • 2 celery sticks, finely chopped
  • 2 cloves of garlic
  • 1 red chilli, chopped
  • 500g passata
  • 1 tin chopped tomatoes
  • 1 tbsp fresh basil, chopped
  • 1tsp dried oregano
  • ½ cup red wine
  • Salt and freshly ground black pepper

For the ‘meat’ sauce:

  • 2 tsp coconut oil
  • 1 large onion, chopped
  • 2 cloves garlic, chopped
  • 500g Quorn™ Mince
  • 400g mushrooms, chopped
  • 1 tin chopped tomatoes
  • ½ cup black olives, chopped
  • 1tsp dried basil
  • 1tsp dried oregano
  • Salt and freshly ground black pepper.

Method for base sauce:

  • In a large saucepan, melt the coconut oil. Add the onion, carrots, leek, celery, garlic and chill and fry on a medium heat for at least 10 minutes
  • When the carrots are softening, add the passata and the tinned tomatoes. Stir well.
  • Add the oregano, basil, wine, salt and pepper and stir well. Simmer for 15 minutes.
  • Allow to cool a little then use a food processor or hand blender to blend into a sauce.
  • Leave aside in the saucepan – you’ll be adding the rest of the ingredients to this shortly.

Method for ‘meat’ sauce:

  • Use a large frying pan on a medium heat. Melt the coconut oil
  • Fry the onions and garlic for 5 minutes
  • Add the Quorn™ Mince and fry for 5 minutes until defrosted
  • Add all to the sauce in the saucepan
  • Back in the frying pan, fry the mushrooms for 5 minutes.
  • Add to the sauce in the saucepan and turn back on the heat
  • Add the tomatoes, olives, basil, oregano, salt & pepper and stir well
  • Simmer for 20 minutes at least – but the longer better!

Serve with brown pasta or on a baked potato.

Peanut Butter Balls

pb

This tasty and fibre-rich snack or treat is a favourite of our team in LloydsPharmacy Castletroy. The team there is currently coaching over 30 people through our 8 Week Weight-Loss programme and often prepares a batch of these to show how snacking doesn’t need to be boring. We can’t wait to try this one! 

Ingredients:

  • 150g peanut butter
  • 1 Tea spoon Vanilla extract
  • 50g of Oats
  • 50g of shredded coconut
  • 40g maple syrup
  • 30g of chocolate chips
  • 30g cocoa powder

Method:

Simply combine all the ingredients in a medium sized bowl, shape into balls, about the size of a strawberry, store in the fridge, Enjoy!

Japanese-inspired Tempeh stir-fry

tempeh

Stir-Fries can get boring. But here’s a way to mix things up by using some inspiration from Japan. Avril Reilly, pharmacist and weight-loss coach from LloydsPharmacy Governey Square, gives us something a bit different for a quick week-night dinner. Nori is an edible sea-weed, usually used to make sushi, but it will give your stir-fry a bit of flavour as well as a nutritional boost!

Serves 1

Ingredients:

  • 1 tsp coconut oil
  • 100g tempeh (available from health food stores), chopped into cubes
  • 1 clove of garlic or 1 tsp garlic paste
  • 1 red chilli, finely chopped
  • 2 sheets of nori, cut or torn into strips
  • ½ sachet of miso powder
  • Handful of baby kale
  • ¼ red pepper
  • Sugar snap peas
  • Broccoli florets
  • Asparagus
  • ½ small onion
  • Dash of tamari soy sauce

Method:

  • Heat the coconut oil in a wok and when melted add the onion, garlic, chilli, soy sauce and tempeh and stir fry for a few minutes. If you can’t find tempeh then tofu is another good vegetarian option or if you fancy some chicken you could use that instead.
  • Add the broccoli and peppers and stir fry for a few minutes.
  • Add half a sachet of the miso powder for flavour and a little water.
  • Add the baby kale, asparagus and sugar snap peas. Cover with a lid, turn down the heat and let it steam the vegetables for a few minutes.
  • Finally add in the nori and stir well. Serve immediately. I usually find this filling enough on its own but serve with udon noodles if desired.

 

Chia Seed Pudding

chia 1

If you haven’t heard of Chia Seeds, where have you been?! Avril Reilly, pharmacist and Weight-Loss coach at LloydsPharmacy Governey Square gave us this exciting way to use chia seeds. This versatile pudding can be eaten as a delicious, filling breakfast or as a dessert. It can also be enjoyed hot or cold. Avril likes hers with a tablespoon of greek yoghurt and some fresh berries. If you are short on time then this is a great option as it can be quickly prepared in advance and stored in the refrigerator for 2-3 days. Use a jar you have a lid for so you can bring it to work. It’s a winner all round!

Serves 1

Ingredients:

  • 1 tbsp chia seeds
  • 150mls unsweetened almond milk
  • 1 tsp vanilla extract
  • Optional:
    • 1 scoop protein powder (I used Sun-Warrior vanilla rice protein powder)
    • 1 tsp raw cacoa powder
    • Stevia to sweeten

Method:

  • Simply add chia seeds and vanilla extract to a jar and pour in the unsweetened almond milk.
  • Give it a good shake and pop it into the refrigerator, preferably overnight.
  • The chia seeds absorb the almond milk to form a gel-like consistency.

Extra Virgin Granola

granola

Our Health Strategy Manager, Naomi O’Farrell, tried out this recipe taken from the Extra Virgin Kitchen cookbook. Adapted slightly based on what ingredients were available to her in Mullingar, this recipe makes about 20 servings and keeps for up to 3 weeks in an air-tight container. She tells us:

‘Though buying all the required ingredients was a little expensive, I’ve enough to make at least 3 more batches so this is definitely better value than buying granola. Plus, store-bought brands are usually packed full of sugar and calories so making your own really is the way to go. It’s really, really easy. And an added bonus, your kitchen will smell amazing for days afterwards!

I highly recommend this cookbook – lots of brilliant ideas for clean cooking.’

Makes 20 servings

Ingredients:

  • 2 cups of mixed nuts
  • 2 cups jumbo porridge oats
  • 1 cup quinoa flakes (available in health food shops)
  • 1 cup rye flakes (available in health food shops)
  • 1 cup of mixed seeds (I used pumpkin and sunflower)
  • 3 tbs of milled chai seeds
  • 1 tbs ground cinnamon
  • 1 teaspoon sea salt flakes (Maldon is my favourite brand – available in most supermarkets)
  • 3/4 cup maple syrup
  • 3/4 cup extra virgin coconut oil
  • grated zest of 1 orange
  • 2 cups mixed dried fruit
  • 1 rough cup dried banana, chopped

Method:

  • Turn your oven on to 150° (fan ovens – 170° for non-fan) and line two baking trays with parchment paper.
  • Roughly chop any big nuts. Toss them in a large bowl with the oats, quinoa flakes, rye flakes, seeds, cinnamon and salt.
  • Gently warm the honey, coconut oil and orange zest together in a small saucepan.
  • When the coconut oil has melted, pour the mixture over the bowl of oats and coat well.
  • Spread the mixture thinly on the baking trays and transfer to the middle shelf of the oven. Bake for 20 minutes until the mixture is a light, golden brown colour. Shake the trays after 10 minutes to prevent burning – don’t let it burn!
  • Remove from the oven and allow to cool and solidify completely before tossing through the dried fruit.
  • Serve with Greek Yoghurt or almond milk.
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One thought on “Healthy Recipes from LloydsPharmacy Colleagues: June 29th

  1. Pingback: Secrets To Weight-Loss? Don’t Be Fooled; There Are None! But Here Are 20 Tips That Might Help | The LoveLloyds Blog

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