This week’s healthy recipes!

We’re delighted to be back again with more healthy recipes from LloydsPharmacy colleagues. In fact this week, we also have a customer recipe to share with you! Each recipe is suitable for anyone trying to lose weight or even if you just want to make meal times healthier and more nutritious for you and your family. All of the recipes on our blog can be printed out for you at any branch of LloydsPharmacy. You can also avail of free weekly 1-2-1 weight-loss coaching as part of our Change your Health direction programme. So, no excuses for not making a healthy change today!

Happy, healthy cooking. Let us know how you get on…


Breda’s Brown BreadBreda Brown Bread

We are absolutely delighted that one of our customers in Thurles shared her amazing brown bread recipe with us! Breda Judge often makes up a batch of this to share with the team in LloydsPharmacy Thurles – for which they are very grateful! Brown bread is a MUST when improving your diet and even better when you make it yourself. Thank you, Breda!

Makes enough for 3 loaf tins

Ingredients:

  • 1lb Odlum’s Coarse Brown Flour
  • 1/2lb Odlum’s Self Raising Brown Flour
  • 2oz Linseeds
  • 2oz Porridge
  • 20z Odlums Wheatgerm
  • pinch of salt
  • 2 tsps Bread Soda
  • 2 Eggs
  • 1 tablespoon olive oil
  • 2 table spoons of low fat butter
  • 3/4 litres of buttermilk

Method:

  1. Mix the dry ingredients.
  2. Melt butter for 20 seconds in microwave.
  3. Mix into dry ingredients and mix thoroughly using hands.
  4. Add beaten eggs, olive oil and butter milk and mix thoroughly.
  5. Place in preheated oven and bake at 200 degrees.
  6. 30 mins with fan oven and 30 mins without fan.

Lentil ‘Meatballs’Naomi Meatballs

Spaghetti and meatballs is such a treat. But not exactly the healthiest option, especially if you’re trying to lose weight. These lentil balls are a great way to reduce the calories and get a different type of protein. And we promise they taste great! The balls freeze well but re-heat the balls and sauce separately or the balls will absorb all that sauce. 1 portion of ‘meatballs’ (4 balls) with a ladle of sauce and 30g of brown spaghetti comes in a just 320 calories – win! Make the sauce while the meatballs are baking. Serve with brown spaghetti and garnish with fresh parsley. This recipe comes from Naomi O’Farrell, our Health Strategy Manager.

Makes 6 portions

Ingredients for the lentil balls:

  • 200g cups green lentils, rinsed
  • 1 vegetable stock pot made to 250ml with water
  • 250g chestnut mushrooms
  • 40g cup porridge oats
  • 10g fresh parsley
  • 2 tsp dried oregano
  • 2 tsp dried chilli flakes
  • 1 tsp dried thyme
  • 1 tsp dried tarragon
  • 1 tbs coconut oil
  • 1 medium onion
  • 4 garlic cloves, chopped
  • 2 medium eggs
  • Salt and freshly ground black pepper

Ingredients for the tomato sauce:

  • 460g fresh cherry tomatoes, blended (use Passata if you want to speed things up)
  • 1 tbs coconut oil
  • 4 cloves garlic, chopped
  • 1 tsp dried oregano
  • 2 tins plum tomatoes
  • 1 cup fresh parsley, chopped
  • 50g pitted black olives, chopped
  • 100g tomato puree
  • 1 small onion, finely chopped
  • Salt and freshly ground black pepper

 Method for lentil balls:

  1. Turn oven on to 200° C fan and line a large baking tray with parchment paper
  2. Place lentils, thyme and stock in a pot and bring to the boil, then simmer for 10 minutes. Remove from the heat, drain and leave to cool
  3. In a food processor, combine the lentils, mushrooms, oats, and the remaining herbs and spices. Pulse until mixed but don’t let it go to full mush!
  4. In large pan on a medium heat, melt the coconut oil then fry the onions for 5 minutes before adding the lentil mix to the pan and cook for a further 5 minutes. Add little water if it looks too dry to shape into balls
  5. Whisk the eggs and add to a large mixing bowl. Add the lentil mix and combine with some salt and pepper.
  6. Wet your hands to make golf-ball sized balls and place on the baking tray. Leave an inch between each ball. I made 24 balls with these measures.
  7. Bake in the oven for 35 minutes until brown.

Method for tomato sauce:

  1. Melt coconut oil in a large saucepan on a med-low heat
  2. Fry onions and garlic for 7 minutes
  3. Add oregano, all tomatoes and puree, olives, parsley, and season well
  4. Bring to the boil and simmer for 10-12 minutes
  5. Check you’re happy with the seasoning for blending until smooth.

Morrocan Style TurkeyBernie Morrocan Turkey

A wonderful warming and hearty dinner idea from Bernie English in LloydsPharmacy Clonmel. This dish is bursting with nutritional value! Just some that Bernie has pointed out: Cinnamon = antioxidant. Garlic helps to kill viruses. Onions, basil, garlic, cayenne and coriander contain flavonoids which protect against cancer and other diseases. Last but not least celery good for bones and tomato good for heart! You are what you eat and good nutrition helps to build healthy cells! Thanks Bernie, we can’t wait to try this one! Serve with brown rice and freeze for next week if you need.

Serves 4

Ingredients:

  • 4 x 225g skinless turkey breasts
  • 1 x 5mg each of ground cinnamon, coriander and paprika
  • Half a tsp each of ground ginger and curry powder
  • 1 tbs coconut oil
  • 175g onion finely chopped
  • 2 large gloves garlic finely chopped
  • 2 x 5ml tsp fresh red chilli
  • 1 celery stick
  • 1 red pepper
  • 1 400g can chopped tomatoes
  • 1 x 15ml concentrated tomato puree
  • 1 x 5ml liquid honey
  • 1 x 5ml tsp dried basil
  • a little salt
  • 2 x 15ml tbsp Greek style yogurt
  • Small bunch of finely chopped parsley

Method:

  1. Preheat oven to 200c/400f/gas mark 3
  2. Toss turkey in a mix of cinnamon, coriander, paprika, ginger and curry powder, evenly coated all over and leave to marinate while you prepare the rest of your ingredients
  3. Heat half of the oil in a pan, then add onion garlic and chilli and toss around for 1 min
  4. Add celery, pepper, chopped tomatoes and tomato puree. Bring to boil simmer for 10 mins
  5. Remove from heat and add honey, basil, salt, and finally the yogurt. Take out of the pan and set aside
  6. Heat remaining oil in the pan and quickly seal turkey on both sides until lightly coloured
  7. Turn half of tomato mixture into a casserole dish
  8. Lay the turkey on top and spoon remaining sauce over
  9. Cover and cook at 200c/400f/gas mark 3 for 45 mins.

Coconut MacaroonsCiara Macaroons

A tasty, healthy treat to satisfy those chocolate cravings. These are so delicious and taste amazing!! Keep them in an airtight container for up to 2 weeks (if they last that long!). This yummy treat idea comes from our purchasing executive, Ciara Morgan.

Ingredients:

  • 130 grams of unsweetened desiccated coconut
  • 60 grams of ground almonds
  • 50ml of maple syrup (honey or agave nectar works too)
  • 55 grams of coconut oil, melted
  • 1 teaspoon vanilla extract
  • 50 grams dark chocolate (I use about 80% cocoa solids)

Method:

  1. Melt the coconut oil and mix in the syrup and vanilla extract.
  2. Mix the almonds and coconut together. Mix with the oil and syrup.
  3. Pop the oven on to preheat to 160 degrees Celsius while you let the mixture cool. It is easier to shape when it is cool.
  4. Line baking tray with parchment paper or use a mini cupcake tray and line with muffin liners.
  5. Use a measuring spoon (or melon baller if you have it) to really compact and shape the mixture. Dip the utensil in warm water between each macaroon as it means that they don’t stick as much
  6. I found I had to sharply tap the utensil against the tray to get it out cleanly. I got about 12 from the mix.
  7. Bake for 10 minutes, turn the tray and bake for another 10 minutes.
  8. Allow to cool on the tray for at least 10 minutes as they will fall apart easily while they are warm.
  9. Melt the chocolate and drizzle on top using a teaspoon. Allow the chocolate to set and store in an air tight container in the fridge.

 


 

 

 

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