Hi again, everyone. We’re back with some more healthy and tasty recipes, cooked up by our own colleagues here at LloydsPharmacy. Each recipe is suitable as part of a calorie-controlled diet for anyone trying to lose weight. They’re so tasty though, you don’t need to be watching your calories to give them a go!
Your local LloydsPharmacy can print these and lots more for you. They can also offer you free 1-2-1 weekly support with weight-loss in the privacy of our Care Rooms. No standing around waiting to be weighed in front of lots of people. Just ask about the Change your Health direction programme in your nearest branch.
We hope you enjoy this week’s recipes. Breakfast, lunch, dinner and dessert all covered for you. We’d love to know how you get on!
This bread is naturally free from gluten, wheat, dairy, eggs and yeast! As it is packed with protein and healthy fats, it is surprisingly filling. A slice of this bread, toasted and topped with some mashed avocado or a poached egg, makes a delicious and filling healthy breakfast. It is so simple to make and freezes really well. Cut into slices and freeze them individually. This recipe comes from Avril Reilly, pharmacist and weight-loss coach in LloydsPharmacy Governey Square.
Makes one loaf, 8-10 slices
- 200g oats
- 150g buckwheat flakes
- 150g sunflower seeds
- 100g pumpkin seeds
- 1 tbsp chia seeds
- 1 tbsp hemp seeds
- 2 tbsp Optima coconut oil
- 400mls water
- 1 tsp sea salt
Place all of the dry ingredients into a bowl. Melt the coconut oil and add to the bowl. Mix really well and pour into a greased loaf tin. Allow to rest at room temperature for one hour and then place into a preheated oven at 170 degrees. After 30 minutes, remove from the oven and remove from the loaf tin. Place it upside down onto a baking tray and return to the oven for a further 30 minutes to allow the underside to cook.
Allow to cool well before slicing.
Falafel with Spiced Yoghurt
This is something a little different for lunch or a light dinner and comes from our Purchasing Executive, Ciara Morgan. She tells us: ‘I love, love, love this falafel. I have tried and failed with so many recipes and this is the only one that hasn’t fallen apart! I pair it with either a big healthy salad or for today I have it with spiced yoghurt, store bought hummus, beetroot, spinach, grated carrot and a wholemeal pitta. I was light on the spice as my 11 month old loves it but you can go nuts and add more if you like. I made up for it with the spicy yoghurt!’
For the Falafel:
- 1 can of chickpeas
- 2 or 3 shallots
- 3 cloves of garlic
- Handful of fresh coriander
- Handful of fresh parsley
- 1 ½ tsp of cumin
- 1 tbsp. of tahini
- Coconut oil for frying
For the Spiced Yoghurt:
- 1 tsp each of ground coriander and cumin
- 1/2 tsp each of ground turmeric and mustard seeds
- 1⁄2 tsp chilli powder
- 250g natural yoghurt
- 1 mild red chilli, thinly sliced
- 3 spring onions, thinly sliced
- Sea salt and freshly ground black pepper
- Place all the ingredients into a blender and blend until well combined.
- Place in a bowl, cover and chill in the fridge for 1-2 hours.
- Heat 1-2 spoons of coconut oil in the frying pan on a medium heat.
- Dust hands with flour and start by taking small amounts of the mixture and rolling into balls in your hands. If the mixture is too wet just add a little flour to your hands.
- Flatten the balls slightly to make them into patties. Fry on a medium to high heat until brown on both sides. And that’s it! Healthy, cheap and easy!
To make the yoghurt:
- Mix all ingredients into a bowl…… Done!
Warming Chorizo Stew
What better than a stew to warm the cockles of your heart on a cold winter’s evening?! We love this recipe from Maria Hennessy, pharmacist manager of LloydsPharmacy in Thurles. Chorizo gives it a smoky twist. And best of all, it takes no time! You can easily whip this up in less than 45 minutes. This is one of those great dishes that will taste even better the next day.
- 180 g chorizo sausage
- 670g tomato passata
- Half a punnet of cherry tomatoes
- One courgette
- One yellow pepper
- Two tins of cannellini beans
- Two teaspoons of coconut oil
- Two teaspoons of crushed chilli.
Add coconut oil to a pan and fry chorizo and chopped courgette. Cook until courgette is soft. Add chopped yellow peppers. Cook until soft also. Add the beans, tomatoes and passata, and mix well. Then add the crushed chilli. Stir and cook on medium to low heat for 20 minutes.
I served this with some couscous but you could also serve with brown rice, quinoa or baked sweet potato.
Mandarin & Oat Muffins
Coming in at about 150 calories, these healthy muffins make a great treat or snack, or even breakfast if you’re on the run. With plenty of protein and fruit, they are a great addition to a school lunch box. They’ll keep for about 3-4 days in an airtight container. This recipe comes from our Health Strategy Manager, Naomi O’Farrell.
Makes 12 muffins
- 1 cup wholemeal spelt flour
- 1 cup good quality porridge oats (do not use quick oats; they’re too fine)
- 50g ground almonds (use flaked or chopped if you want a bit more texture)
- 5 tsp baking powder
- 1 tsp baking soda
- 1 pinch of salt
- 1 medium egg
- 1 cup of Greek yoghurt
- 2 tsp vanilla extract
- ¾ cup of Agave Nectar (honey substitute). Use Maple syrup if you prefer
- 4 small mandarins, peeled and chopped (watch out for pips! I used a cooking scissors to chop – much easier)
- Butter for greasing.
- Preheat the oven to 160 degrees Celsius.
- Grease your muffin tray with butter – don’t use bun cakes – I tried to and they stuck!
- In a large bowl, mix the flour, oats, almonds, baking powder, baking soda and salt. Mix well and set aside.
- In another bowl, beat the egg. Then one by one, add the yoghurt, vanilla extract and agave nectar, whisking well each time you add each.
- Mix in the mandarins.
- Add the wet ingredients to the dry and mix well.
- Divide evenly into your muffin tray. Sprinkle with some oats for prettiness.
- Bake in the oven for 35-40 mins until golden and a cocktail stick comes out clean.
- Leave to cool in the tray for about 15 mins before moving to a wire rack to cool completely.