Healthy Recipes From LloydsPharmacy Colleagues: July 10th

Welcome to our last Recipe Blog post, where we share with you recipes submitted by LloydsPharmacy team members. All of these recipes have been approved by our in-house nutritional coach as being suitable for anyone following a weight-loss plan. And best of all, they taste great!

Any member of the team in your local LloydsPharmacy can print these recipes for you. They can also provide you with weekly weight management support… for free! We also stock some great new nutritional products so lots of reasons to get into your nearest branch and Change your Health Direction.

We’re taking a break for a few months but we hope you’ve enjoyed cooking all these healthy ideas as much as we’ve enjoyed coming up with them!

Happy, healthy cooking everyone! Thank you for reading…

Roasted Pepper Stew

spicy-red-fish-stew-2-kalynskitchen You might try this as a side to chicken or fish but we think it would do perfectly on its own with some brown rice or a baked spud. It took us a while to convince LloydsPharmacy Financial Director, Michael Keating, to share one of his recipes but we think it was worth the wait!

This is one of those meals that will taste even better the next day for lunch.

Serves 2-3

Ingredients:

  • 1 large Spanish onion, sliced
  • 2 red peppers, sliced
  • 2 yellow or green peppers
  • 1 can of organic tomatoes in juice
  • 2 tablespoons of coconut oil, melted
  • 1 clove of crushed garlic
  • Handful of basil leaves
  • Salt & pepper

Method:

  • Sweat onion and garlic in the coconut oil until onions are soft
  • Add peppers, cover and allow cook gently for 10 mins
  • Add tomatoes, add salt & pepper (to taste), stir and simmer for 5 mins
  • Add basil leaves and turn off heat
  • Ready to serve!

Peppermint ‘Bounty’ Slices

Bounty-Bar

A great snack or treat from Ruth Burke, pharmacist and weight-loss coach in LloydsPharmacy Churchtown. This looks even better than the real thing! Coconut and dark chocolate should be regular items on your shopping list. Desiccated Coconut contains no cholesterol or trans-fats while being rich in a number of essential nutrients, including dietary fibre, manganese, copper and selenium. Coconut Oil has many uses, explained in one of our most popular blog posts, Coconut Oil is not just for cooking! So plenty of reasons to give this recipe a try!

Ingredients:

  • 2 Cups of desiccated coconut
  • 1/2 cup of melted coconut oil
  • 3 Tablespoons organic good quality honey
  • 1-2 teaspoons peppermint essence
  • 140g dark chocolate

Method:

  • Mix all ingredients apart from the chocolate in a blender for 5-10 mins.
  • The spread on a tray lined with grease proof paper. About 2 cm thick.
  • Put in fridge to cool.
  • Melt chocolate and pour over. Leave to cool again. Then cut in squares.

Nicky’s Ugly Cookies!

ug

Nicky Roche is our weight-loss coach in LloydsPharmacy Laois S.C. and has really caught the cooking bug! We hear that she is constantly trying new snack ideas for her colleagues and customers, experimenting with our colleague recipes to create even more variety. We love the look of these ‘ugly’ cookies! A great snack or treat idea, you won’t feel ugly eating them! Only 35 calories per cookie – what’s not to love?!

These cookies are chewy and crunchy; they can also be half dipped in dark chocolate to give that extra bit of decadence.

Makes 12 Cookies

Ingredients:

  • 8 large egg whites
  • Pinch of salt
  • 2 cups xylitol
  • 2 cups shelled, toasted hazelnuts, chopped finely

Method:

  • Preheat oven to 140 Celsius.
  • Beat egg whites and salt until almost firm.
  • Then gradually beat in sugar, one tablespoon at a time, until egg whites hold stiff peaks.
  • Scape egg mixture into a heavy saucepan. Add nuts, and stir over a low/medium for about 20 minutes until batter is light golden in colour.
  • The batter will reduce in volume as it cooks.
  • Remove from the heat, and spoon round teaspoonfuls onto a lined baking sheet. Place about an inch apart. Bake in the oven until golden brown and firm to the touch, about 30 minutes.
  • Cool completely on a rack before serving. Can be stored, at room temperature, in an airtight container for up to a week.

Oat and Banana Pancakes

ot

Who needs to waste money on unhealthy weekend brunches in town when you can rustle up something this tasty at home? In fact, this is so easy you can make it any day of the week. We love how pancakes can be healthy! Thanks to Ruth Burke, pharmacist and weight-loss coach in LloydsPharmacy Churchtown, for this scrummy recipe!

Serves 2

Ingredients:

  • 1/2 cup of rolled oats
  • 2 ripe bananas
  • 4 eggs
  • 1/2 tsp cinnamon
  • 1/2 tsp linseed
  • 1/2 cup ground almonds
  • Coconut Oil for frying.

Method:

  • Blend all the ingredients together and pan fry in coconut oil at whatever size you wish
  • Fry until they go medium brown, turning often to make sure both sides are cooked evenly.
  • Top with Greek yogurt and fruit of your choice.

Tom Yum Prawn Noodle Soup

tom

Our Health Strategy Manager, Naomi O’Farrell, tells us she set out to make a miso soup but couldn’t find any miso paste so opted for Tom Yum paste… Luckily, the end result was tasty so we can pass this off as Asian Fusion cooking! This is a very easy recipe using lots of superfoods. Take out the chilli if you’re sensitive to hot food; the Tom Yum paste is spicy too. We think this would be just as tasty using beef instead of prawns. And everything looks fancy with a poached egg on top so this is a good one for dinner parties! We love bursting the yolk to give the soup even more flavour!

Serves 3

Ingredients:

  • ½ pack/80g of cooked and peeled king prawns
  • ½ jar/40g dried mixed mushrooms (use fresh if you can get fancy ones!)
  • 500ml Fish Stock
  • 1 red chilli, chopped
  • 2 cloves garlic, chopped
  • 3 cups Kale, chopped
  • 3 fresh radishes, sliced
  • 6 small cherry tomatoes
  • 3 spring onions, chopped – save some of the green bits for garnish
  • 1 egg for each person eating
  • 1 tsp ginger paste
  • ½ jar/24g Tom Yum Paste
  • 1 tsp coconut oil
  • Soy sauce
  • Teriyaki sauce
  • 80g soba noodles

Method:

  • Boil the kettle and get your mushrooms rehydrating and make up the stock. Boil the kettle again.
  • Put a large pot on a medium heat and melt the coconut oil
  • Add the garlic and chilli and stir-fry for 3 minutes
  • Add the radishes and spring onion, a good glug of teriyaki sauce and a dash of soy sauce and stir-fry for another 2 minutes
  • Add the kale, ginger paste, Tom Yum paste, tomatoes and stir-fry until veg is coated and kale starts to wilt
  • Add the stock and mushrooms (add the water they rehydrated in too) and bring to the boil
  • Season with salt and pepper, add the noodles, reduce to a simmer and cover – leave for about 5 minutes
  • Add boiling water to another pot for your poached eggs
  • Add the prawns to the soup and cook your eggs. Everything should be ready by the time your eggs are poached (2-3 mins)
  • Serve soup in heated bowls with poached egg on top, garnished with spring onions.

Chicken Curry Stir-Fry

chSarah Ashe, Category Manager at LloydsPharmacy Support Office, gives us a nice spin on a stir-fry here. When embarking on a weight-loss plan, it can be easy to slip into a rut of having the same meals all the time. This recipe shows that making small adjustment to regular meals, like adding curry, can make all the difference and give you much more variety. You’ll soon be in the habit of experimenting and coming up with even more amazing options.

This recipe serves 4 so it’s another great one to save for lunch the next day.

Serves 4 for dinner

Ingredients:

  • 4 chicken breasts
  • 1 head of Broccoli chopped into bite size pieces
  • 1 yellow pepper chopped
  • 1 green pepper
  • 1 red pepper
  • Bunch of spring onions chopped
  • 4 cloves of garlic
  • 2 tablespoons of coconut oil
  • 5 tablespoon of curry powder (I used medium but you can use mild)
  • 5 tablespoons of Smoked Paprika
  • 1 table spoon of Turmeric

Method:

  • Heat 1 tablespoon of coconut oil on medium heat and add the garlic and chopped spring onion let it flavour the oil and brown a bit and then add chicken breast until cooked through
  • Then add all the veg and cook through until the veg is cooked to your liking (we like it crunchy!)
  • Add all the spices then the other tablespoon of coconut oil and make sure everything is coated in the spices.

This is perfect served on its own but pair with brown rice or naan bread according to your calorie allowance.

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