Keeping summer allergies at bay!

maria

Maria: Clinical Governance Pharmacist

Summer Allergies

With Summer time, comes longer evenings and the extra incentive to get out and get active. Many of us are now fully engaged with the Change Your Health Direction programme and have our meal and exercise plans in full swing. Despite the extra effort to improve our health and feel well, some of us may be experiencing symptoms of nasal congestion, sneezing, runny nose, dry eyes and itchy skin. Welcome to summer allergy season. It keeps going long after April’s showers and May’s flowers are gone. However there is always a solution to help ease and prevent the symptoms of summer allergy season. We in LloydsPharmacy are on hand, with our in store experts available to provide the best advice for you and your family.

What causes summer allergies?

Pollen is the main culprit! The pollen count is naturally higher in the summer months. Pollen travels very easily and therefore exposure is very easy. Also insect bites can trigger allergies and irritations. It is not just the countryside that can prove hazardous for summer allergies. Air pollution for city dwellers is a major player. Therefore it is important to keep this in mind if you are experiencing allergy symptoms and are city based. Our bodies, once they are exposed to any of these triggers produce a chemical called histamine. It is this chemical histamine that causes the symptoms of inflammation, irritation, and itching.

What can I do?

We strongly recommend that you present to any of our 94 stores. There you will be met with any of our highly trained OTC colleagues and pharmacists. Our colleagues will assess your symptoms and take into account your lifestyle, any other medications you are on, potential triggers and bespoke a treatment course that works for you.

Over-the-counter medications include:

Medications available can target specific symptoms along with preventative treatment options.  If you experience prolonged symptoms over the summer months, we recommend to simply take a daily antihistamine.  Our first line antihistamines are simple and easy to take and more importantly are non-drowsy. We in LloydsPharmacy are all about preventative medicine along with treatment. For patients, that experience recurrent sinus infections and end up on antibacterial treatments, we can offer nasal irrigation kits. Again by simply using this kit on a daily basis, the recurrence of sinus infections can be greatly reduced. For skin based reactions there is a selection of products available, following a proper consultation. From corticosteroid, antiseptic and antihistamine creams, the full range of symptoms will be treated. Many people present with dry and irritated eyes in conjunction with skin and nasal allergies. Treatments available cover dryness, redness, and irritation. Our pharmacists are always available to discuss simple and more complex conditions. We are always able to advise should a referral be required to your GP. Should OTC medication not treat the symptoms, prescription alternatives are available which we can dispense and counsel on, once a valid prescription is presented. There is always a treatment option available and it is important to keep this in mind.

What patient groups can be exposed more to summer allergies?

  • Asthmatics
  • Eczema suffers
  • Patients prone to anaphylaxis
  • Chronic dry eye suffers
  • Polyps and sinus conditions

Therefore it is essential to discuss with your GP and pharmacist the options to prevent exposure and possible symptoms.

It is important that we are fully equipped to enjoy all of what summer has to bring. There is no need to suffer with allergy symptoms.  Speak to your local LloydsPharmacy team today and discuss the best treatment option that works for you. It’s time to put your allergy symptoms at bay so as to enjoy your best summer yet.  Here’s to a healthier, better version of you.

Beef + Mushroom Celeriac Lasagne – Main

The final recipe in the Lloyds Pharmacy Change Your Health Direction program is a vegetable and protein packed twist on a traditional lasagne. For lasagne sheets I use finely sliced rounds of celeriac.  It’s a little ugly….a bit knobbly and odd shaped but it’s what’s inside that counts…lots of fibre and antioxidant vitamins.  I’m using beef mince for the ragu sauce, but this can be replaced with lamb or 2 cans of puy lentils if you’re plant-based. Good quality beef is rich in protein, iron, omega-3 fatty acids, vitamin A, niacin, Vitamin B6 and selenium. Even so, you won’t lose out if you use lentils as they are one of the best sources of plant-based protein, fiber, folate and iron.

Serves 6

Dairy Free | Gluten Free | Grain Free | Vegetarian Options

Ingredients

For the Ragu

  • 500g lean minced beef (for vegetarian option use 2 cups of cooked puy or beluga lentils)
  • 1 tbsp Optima raw organic coconut oil*
  • 1 onion, finely chopped
  • 1 celery stalk, finely chopped
  • 2 cloves of garlic, finely chopped
  • 6 sage leaves, finely chopped
  • 2 bay leaves
  • 1 can chopped tomatoes
  • 1 can tomato passata
  • 250ml beef stock (or mushroom stock)

For the Creamed Mushrooms  

  • 1 tbsp coconut oil*
  • 250g chestnut mushrooms, sliced
  • 1 clove garlic
  • 1 sprig fresh thyme
  • 200ml oat or almond cream

Celeriac ‘Lasagne’ Sheets

Celeriac x1 whole, peeled and sliced into very fine round pieces with a good knife of mandolin.

Spinach Layer: 300g spinach leaves (remove the stalks, chop finely and add them to your ragu… no waste!)

To Serve:  2-3 handfuls of rocket, 5-6 small vine tomatoes finely sliced

Instructions:

This is a lot easier than it might look. You can prepare and assemble this dish the night before and store in the fridge. It also freezes quite well and you can cook from frozen if time isn’t on your side.

  1. Preheat your oven to 160C.
  2. Start with the Ragu.
  3. Season the beef mince. Melt the coconut oil in a heavy casserole or skillet. Add the beef and cook until brown all over. Transfer to a place and set aside.
  4. In the same pan, add the onion, celery and garlic. Sauté over a medium heat for about 10 minutes until soft.
  5. Return the beef to the pan. Add the sage and bay leaves and cook for a few minutes before adding the tomatoes and beef stock. Cook gently for 20 minutes. If the sauce gets too thick, add more water.
  6. In a separate pan melt a little coconut oil and tip the sliced mushrooms, crushed garlic and thyme into the pan.
  7. Sauté for 10 minutes and then add the oat cream. Simmer gently for 10 minutes and season with black pepper and a pinch of sea salt.
  8. Whilst the ragu and mushrooms are cooking. Prepare the lasagne sheets. Peel the celeriac and use a sharp knife to slice into very-fine circular ‘sheets’. Set aside.
  9. Wash and dry the spinach. Remove the stalks, chop finely and toss into the ragu.

Assembly:

  1. Melt some coconut oil and use a pastry brush to spread it onto an oven proof dish.
  2. Start by layering the celeriac sheets in one layer onto the base. Top with half the ragu mixture, then a layer of spinach and pour over half of the creamed mushrooms.
  3. Add another layer of celeriac, ragu, spinach and creamed mushrooms (in that order). Finish with sliced tomatoes (optional) and some freshly grated parmesan (or vegan alternative such as cashew cheese).
  4. Transfer to an oven and cook for about 45 minutes until bubbling.
  5. Remove from the oven and top with freshly ground black pepper and rocket leaves. Serve!
NUTRITION INFORMATION (approx. per serving)
Calories Fat Protein Carbs Sugars Fibre
351 20.5g 21.5g 19.4g 10.4g 6g

PAMELA RYAN | NUTRITIONIST | CORPORATE NUTRITION + YOGA

Website: www.thehealthonist.com

Instagram: @the_healthonist

*Available in LloydsPharmacy Stores

5 HEALTHY + PORTABLE SNACK IDEAS

Because this is my last week of recipes I’m a little spoilt for choice as regards what to share next. I couldn’t, and didn’t want to choose, so I’m sharing a medley of my favourite snacks, from simplest to some more interesting options.  There are five in total which I hope will provide something for everyone’s tastes. All are dairy, grain and gluten-free, some are entirely ‘plant-based’. The common denominator is that they are all made from very simple whole-foods.  If you’re having guests you could make a ‘snack platter’…..otherwise just prepare them all as you wish and squirrel them away in your car / handbag / desk drawer / goodie-drawer for those afternoons when you just need a little nibble!

CRUNCHY APPLE WITH CREAMY PB + CINNAMON  (serves 1)

  • 1 apple
  • 1-2 tbsp Meridian peanut or almond butter*
  • A good pinch of ground cinnamon

Instructions: I hardly need to provide instruction but here goes! Slice the apple, dip or spread with peanut butter and sprinkle over the cinnamon. Simple.

Good For: Peanut butter provides protein. Apple provides pectin (fibre) for gut health and cinnamon can help to balance blood sugar.

HARD BOILED EGGS, SUMAC + AVOCADO (serves 1)

  • 2 eggs, hard boiled
  • 1/3 tsp sumac (a citrus spice made from red berries of the sumac shrub)
  • 1 small (or 1/2 medium) avocado
  • Pinch of sea salt

Instructions: Boil eggs in a pan of water for 5-7 minutes. Allow to cool before peeling off the shell. Store in a small lunch box or lunch bag. To serve slice open, sprinkle with sumac. Half the avocado, sprinkle with sea salt and pile scoops onto your egg.

Good For: Low carbohydrate (sugar) option. High protein + fat keeps you full. Egg provides essential minerals and amino acids. Avocado is rich in fibre, folate, potassium and vitamin E.

TAMARI ROAST NUTS + SEEDS (makes 10-12 1oz servings)

  • 5 cups of mixed raw nuts (brazil, pecan, almond, walnut, macadamia)
  • 1/4 cup of seeds (sunflower / pumpkin)
  • 1 tbsp Optima raw virgin coconut oil*
  • 1 tbsp tamari (gluten free, GMO-free soy sauce)

Instructions: Preheat oven to 180C. Melt the coconut oil with the tamari in a saucepan over a medium heat. Dump in the nuts and seeds and combine well. Spread onto a roasting tray and place in the oven for 10 minutes. Leave to cool and crisp before decanting into a glass airtight jar.

Good For: Nuts and seeds are some of the most nutrient dense foods in existence. Low carbohydrate but high in essential fats, protein and antioxidant nutrients Vitamin E, selenium and zinc. Consuming a handful of nuts daily is associated with lower body fat and BMI.

DARK CHOCOLATE + CHILLI MANGO (makes 4-6 servings)

  • 50g 85% cacao dark chocolate, melted
  • 100g organic dried mango (no added sugars, sulphites, preservatives)
  • 1 tsp dried red chilli flakes
  • A pinch of sea salt flakes

Instructions: Dip the mango into the melted dark chocolate (half-way) and set each piece onto a tray lined with greaseproof paper. Sprinkle the chocolate end with chilli flakes and sea salt and allow to set. Transfer to a jar.

Good For:  A quick energy boost. Mango (especially dried variety) is higher in simple sugars that your body can absorb and utilise quickly. Good for athletes pre- and post-training (if post training, add a hard boiled egg or a protein shake to optimise tissue repair and muscle growth).

CHOCOLATE NUT + GOJI BERRY BRITTLE (makes about 10-12 cupped handfuls)

  • 100g mixed nuts
  • 1 heaping handful of Nua naturals goji berries*
  • 1 handful Nua naturals cacao nibs* (optional)
  • 80g dark chocolate (85% cacao content or above)
  • Pinch of sea salt flakes
  • 1 Tbsp Nua naturals raw cacao powder*

Instructions: Bring a saucepan of water to the boil, reduce the heat and place a pyrex bowl on top. Break the dark chocolate into chunks and melt. When the chocolate is melted tip the nuts, gogi berries, cacao nibs and sea salt into the bowl with the chocolate and mix well to combine. Spread onto a baking tray lined with greaseproof paper and refrigerate for 30 minutes until almost set. Remove from the fridge and dust with cacao powder. Place back in the fridge for 10 minutes. Break up the chunks of brittle and transfer to a large glass container. Store in the fridge.

Good For: Premenstrual symptoms such as low mood, anxiety and sugar or chocolate cravings. Cacao is a natural mood elevator and is an excellent source of iron, magnesium, zinc and B vitamins which are all particularly important for menstrual health. Nuts provide satiating essential fats, antioxidant vitamin E and selenium and zinc which are essential for male and female reproductive health.

PAMELA RYAN | NUTRITIONIST | CORPORATE NUTRITION + YOGA

Website: www.thehealthonist.com

Instagram: @the_healthonist

*Available in LloydsPharmacy Stores

MY BIG FAT GREEK YOGURT BOWLS – BREAKFAST

Greek yogurt or ‘the yogurt of the Gods’ is a superfood in itself with more than double the amount of protein and gut-friendly probiotics than regular yogurt.  It makes an ideal breakfast as the protein and fat content keep you fuller for longer.  I recommend using an authentic full-fat Greek yogurt such as ‘Fage Total’ which is simply milk and live active bacteria – no preservatives, no powdered milk or powdered anything!

For breakfast I like to customise my yogurt with a variety of toppings. Try fresh orange chunks with chopped 85% dark chocolate and chopped almonds, strawberries with pistachio nuts or walnut, fig and cinnamon.

Superfood Add-Ons: I don’t use the word ‘superfood’ lightly. Any food listed here has pretty hard evidence to suggest its particularly beneficial to our health. Here’s a line up of some evidence-based options….

  • Spirulina powder: a powdered blue-green algae that contains 55% to 70% protein. There is firm evidence that spirulina can improve fat (lipid) and sugar (glucose) metabolism, whilst reducing liver fat and protecting the heart! Spirulina has also been shown to reducing sneezing and stuffy nose. It can taste like pond water on its own but its great in smoothies or stirred into yogurt with a little honey and dried fruit.
  • Hulled Hemp Seeds: contain all the essential fatty acids (omega 3, 6 and 9), are high in fibre and contain about 33% protein. Because of their rich nutrient profile, hemp seeds may reduce the risk of heart disease, improve skin health and reduce symptoms of PMS or Menopause, making them a great little all-rounder.
  • Raw Cacao: I love when science justifies my love of a particular food! Cacao is rich in fibre, iron, magnesium, copper, manganese, potassium, phosphorous and zinc. It is listed amongst the Top 10 most nutrient dense foods on the planet and is a powerful source of antioxidants. Dig in!
  • Blueberries: Dark berries are rich in anthocyanins that have antioxidant properties found to reduce damage to our cells. They have been shown to improve memory in older people and are rich in fibre whilst having low levels of natural fruit sugars.
  • Raw Honey: A tablespoon of honey contains about 17 grams of sugar but it hands-down beats refined table sugars when it comes to its antioxidant content and plant compounds found in high quality honey such as Manuka honey or unpasteurised raw honey that hasn’t been exposed to heat. Go easy on serving sizes, a teaspoon should suffice!

YOU WILL NEED: Full fat plain Greek yogurt (about 125g per person) or 100g dairy-free alternative such as CoYo; a selection of nuts, seeds, nut butters, berries and ‘superfood’ add-ons.  Featured bowls…..

MANGO + SPIRULINA:

  • 125g Greek yogurt
  • 1/2 tbsp spirulina powder or Superlife Superfood Mix*
  • 1 tsp raw honey or Manuka honey
  • 1 ounce dried mango (I like ‘Crazy Jacks’ with no added sugar or preservatives such as sulphites)
  • 1/2 tbsp Nua Naturals hulled hemp seeds*

Instructions: Combine the yogurt, spirulina powder and honey to create a creamy-green consistency. Add toppings.

COCONUT YOGURT, MACA + BLUEBERRY (V)

  • 100g vanilla coconut yogurt (I use Coyo)
  • 1 teaspoon nua naturals maca powder*
  • 1 ounce coconut chips*
  • 1/2 cup frozen blueberries

Instructions: Combine the coconut yogurt and maca powder. Add toppings.

BANANA, CACAO + COCONUT BUTTER: 

  • 125g plain Greek yogurt
  • 1 tbsp Nua Naturals raw cacao powder*
  • 1 tsp Nua Naturals raw cacao nibs*
  • 1/2 sliced banana
  • 1/2 – 1 tbsp melted coconut butter (or peanut / almond butter)*

Instructions: Combine the yogurt and cacao powder.  Add toppings.

CACAO-QUINOA-CHIA CRUNCH (more preparation required!)

To make the Cacao-Quinoa-Chia Crunch topping: in a bowl combine 40g quinoa pops, 20g chia seeds*, 35g cacao powder*, 2tbsp cacao nibs*, 40g coconut chips*. Melt 6 tbsp coconut oil* with 4 tbsp maple syrup and add to the dry ingredients. Mix well. Spread onto a baking tray and let set in the fridge until hard and crumbly. Store in an airtight container. Makes about 10x 40g servings.  Serve sprinkled over your Greek yogurt or as a cereal with your favourite nut milk (I like hazelnut milk for this).

NUTRITION INFORMATION
Option Calories Fat Protein Carbs Sugars Fibre
Mango + Spirulina 275 7g 15g 43g 21g 1g
Vanilla Coyo, Blueberry + Maca 367 30g 5g 19g 11g 5g
Banana, Cacao + Coconut Butter 318 19.4g 13g 24.1g 14g 4.1g
Cacao Quinoa Crunch 278 18g 14g 17g 10g 3g

PAMELA RYAN | NUTRITIONIST | CORPORATE NUTRITION + YOGA

Website: www.thehealthonist.com

Instagram: @the_healthonist

*Available in LloydsPharmacy Stores

 

NORI + BLACK SESAME MACRO BOWLS: MAIN

Macro bowls are a simplified way of eating nutrient-dense, whole foods with the added benefit that you don’t need to follow an ‘exact’ recipe. You get to choose your favourite seasonal vegetables, your preferred carbohydrate and protein sources and you can select from lots of extra superfood add ons depending on what you fancy.  It’s a good idea to batch cook rice, other grains or sweet potatoes in advance and roast a whole chicken so you can use the leftovers for quick meals or packed lunches during the week.

HOW TO MAKE THE PERFECT MACRO BOWL:

Foundation: each macro bowl is a combination of grains, vegetables, beans, meat or fish; and seaweeds or fermented foods such as sauerkraut or kimchi. There is no correct breakdown of macronutrients but here are some rough guidelines (men can double the wholegrain and protein portions).

Wholegrain: 1 heaped handful of cooked grains such as brown rice, quinoa, millet or cooked sweet potato.

Vegetables: 1-2 fistfuls of raw or very lightly steamed vegetables such as kale, spring onions, broccoli, carrots, beetroot, green beans.

Protein: A palm-sized portion of cooked free-range chicken breast or baked wild salmon; 150g raw, hard tofu or a cup of beans such as cooked edamame or black beans.

Fermented Foods or Sea Vegetables: 1-2 tablespoons. Fermented foods like sauerkraut and kimchi support healthy digestion and gut health. Sea vegetables such as nori, wakame, pulse and kombu are a valuable source of bioavailable essential minerals such as iodine, magnesium and sulphur and support hormonal health.

Seeds, Nuts, Oils + Condiments: Black or white sesame seeds, pumpkin seeds and sunflower seeds can be toasted for extra flavour. Toasted sesame oil and coconut oil are great for Asian themed bowls. Try extra virgin olive oil infused with red chilli, herbs or garlic for a Mediterranean theme.  For condiments I like tamari (a gluten free, non-GMO soy sauce), pickled ginger, pickled beetroot, tahini, basil or tomato pesto. Include 1-2 tbsp of seeds plus 1/2 to 1 tbsp oils or other oil based condiments.

FOR MY NORI + BLACK SESAME MACRO BOWELS

YOU WILL NEED:

(serves 1 – double / triple ingredients for additional servings).

  • 100g raw long-grain brown rice (weighs about 200g cooked)
  • 1/2 tbsp black sesame seeds
  • 1/2 tbsp sunflower seeds
  • 1/2 tbsp tamari (gluten free soy sauce)
  • 1/2 tbsp toasted sesame oil or melted coconut oil*
  • 1 cooked, skinless chicken breast (125g) or, 2 soft-boiled eggs or, 1 cup cooked black beans or, 150g raw firm tofu
  • 1/2 large carrot, peeled and sliced into matchsticks
  • 1/4 sheet of nori (seaweed) cut into matchsticks using a scissors
  • 1 scallion, finely sliced

INSTRUCTIONS:

  1. Cook the rice according to packet instructions (generally 1 part rice to 1.75 parts water and simmer for 15 minutes).
  2. Meanwhile prepare your choice of protein: shred the cooked chicken breast / place the eggs into a saucepan of water and simmer for 3 minutes, cool, remove the shell and halve / Drain the black beans and heat gently in a saucepan for 5 minutes / slice the tofu into cubes and stir into the rice.
  3. In a bowl combine the rice, sesame seeds, sunflower seeds, tamari and coconut or sesame oil.
  4. To build the macro-bowl spoon the rice into the bowl. Add the chicken/egg/beans/tofu. Tuck the carrot matchsticks between the chicken and rice and sprinkle with spring onion, nori and extra sesame seeds. Serve.
NUTRITION INFORMATION
Servings Calories Fat Protein Carbs Sugars Fibre
Chicken Breast Macro Bowl 434 15.5g 38.3g 32.4g 1.9g 4.1g
Egg Macro Bowl 424 23.6g 18.4g 32.3g 1.7g 3.5g

PAMELA RYAN | NUTRITIONIST | CORPORATE NUTRITION + YOGA

Website: www.thehealthonist.com

Instagram: @the_healthonist

*Available in LloydsPharmacy Stores

TOASTED SOURDOUGH WITH: ALMOND & AVOCADO, COCONUT & BLUBERRY OR PEANUT BUTTER & BANANA! – SNACK

Toast. Pretty much universally adored and missed most by low carb aficionados (though they would completely deny it!!). The fact is bread is perfectly fine as part of a balanced diet. But I have only one rule. Please get yourself a decent loaf of real bread! That is, bread that doesn’t have a ‘best before’ date or more than 3-4 main ingredients (unless you are buying gluten-free). My top recommendation is a good quality sourdough.

Sourdough is more digestible and nutritious than industrial loaves thanks to naturally occurring acids that ferment the dough to bread down phytates (which impair nutrient absorption) and gluten (which may cause intolerances, though not to be confused with celiac disease). This fermentation process makes nutrients more available for absorption, and renders simple sugars less available, which may help to control blood sugar, particularly for people with diabetes.

This is not so much a strict recipe as it is a source of ideas for making a slice of toast into a nutritious, energy sustaining, mid-afternoon or evening snack. My advice is to stay away from overly processed shop bought spreads and try to make your own, or purchase whole, nut or seed spreads with no added sugars or oils. Real Irish butter, goats butter, olive oil or even coconut oil are also perfectly fine options if you’re not a fan of nut and seed spreads.

Serves: one to multiple

You will need:

  • Bread: 1 slice per person (I used a small loaf of german-style rye sourdough bread).
  • Nut Butters* (1 tbsp per person): choose from Meridian Almond butter, Meridian Peanut Butter and Coconut Butter.
  • Fruits: choose banana and avocado (3-4 slices per person), or blueberries (2 tbsp per person).
  • Nuts, Seeds & Sprinkles (1/3 tbsp) per person: 85% cacao dark chocolate (grated), black sesame seeds, coconut flake, ground cinnamon.

Topping Combinations featured:

  • Savoury: Crunchy Almond butter, Avocado & Black Sesame Seeds
  • A bit posh: Coconut butter, Crushed Blueberries & dark chocolate
  • Old-school: Crunchy Peanut butter, banana, cinnamon & coconut shavings

Instructions:

  1. Simple! Lay out small bowls and jars of your favourite toppings. Toast the bread and get creative!

To make your own coconut butter: dump 250g unsweetened desiccated coconut into a high-speed food processor and pulse for 8-10 minutes until smooth and runny. Decant into an airtight jar and store at room temperature. Note: coconut butter tends to harden even in the warmest cupboards. To soften, submerge the jar in warm water for 10 minutes before use.

To make other nut butters: you only need ONE ingredient to make any nut butter! Nuts! If you roast them in the oven for about 15 minutes at 150C (350F) you will get a lovely creamy texture as roasting helps to release the natural oils in nuts.  My favourites are walnuts, hazelnuts or almonds. Macadamias are also great but quite pricey! Cool the nuts slightly before tossing into a food processor and blending for about 8-10 minutes until smooth and creamy.  Store in an airtight jar.

NUTRITION INFORMATION
Option Serving Calories Fat Protein Carbs Sugars Fibre
Almond Butter, Avocado + Black Sesame Seeds 1 slice 266 15.7g 8g 26.7g 2.6g 5.8g
Coconut Butter, Blueberry & dark chocolate shavings 1 slice 239 13g 3.5g 28g 6.2g 3g
Peanut butter, banana & coconut 1 slice 259 11.1g 8.1g 32.6g 9.3g 4.4g

PAMELA RYAN | NUTRITIONIST | CORPORATE NUTRITION + YOGA

Website: www.thehealthonist.com

Instagram: @the_healthonist

*Available in LloydsPharmacy Stores

SUPER-GREENS SKILLET-EGGS: MAIN

If you’ve been following my recipes over the last six weeks you’ll have read before that I tend to recommend a low carbohydrate, higher protein and fat breakfast; in particular for clients with goals to lose weight or regulate blood sugar and insulin levels.

I understand this can be a challenge, and cooked breakfasts often seem to take longer than a bowl of cereal. However I guarantee this recipe should take no longer than 10 minutes tops, and you will benefit from more stable energy levels throughout the morning and less sweet cravings as the day progresses.  I also like to recommend introducing some vegetables at breakfast, either in smoothie form or with eggs and avocado (it just makes that ‘5 to 7-a-day’ target less daunting!).

Eggs are such a great source of protein and micronutrients such as vitamin B12 and choline.  Poached, scrambled, fried or baked are all great. This is a one-pan recipe, and you can easily add more eggs if feeding a family.

Hardy winter greens such as kale, chard, cabbage and cavolo nero are cheap and easy to find at this time of year as well as being packed full of vitamins, minerals and fibre.

Serve straight from the pan with some sliced avocado or a tablespoon of plain natural yogurt, chilli flakes and a squeeze of vibrant lemon juice for a morning metabolism boost!

Serves: 2

Cooking time: 10 minutes

Ingredients

  • 1 tbsp coconut oil*
  • 100g brown mushrooms, sliced
  • 2 big handfuls of spinach or chard, roughly chopped
  • 1 big handful of curly kale (purple or green), roughly chopped
  • 4 free range eggs
  • Pinch of chilli flakes
  • Sea salt & freshly ground black pepper
  • To serve (optional): Juice of 1/2 a lemon, 1 avocado, peeled and halved or 2tbsp full-fat natural yogurt (unsweetened)

Instructions

  1. In a large skillet melt the coconut oil over a medium heat and add the mushrooms. Cook for 3 minutes and add the spinach/chard and the kale as well as a tablespoon of water.
  2. As the greens begin to wilt, make 4 little ‘gaps’ in the greens for the eggs. Crack the eggs into the pan, cover with a lid and cook until the whites are set and the yolks still runny.
  3. Sprinkle with chilli flakes, sea salt and pepper and serve with sliced avocado or a dollop of natural yogurt and a squeeze of fresh lemon juice.
NUTRITION INFORMATION
Serving Calories Fat Protein Carbs Sugars Fibre
per serving 241 17.4g 17g 4.5g 2g 4.2g
per serving with avocado + lemon 360 28g 18.4g 11.3g 2.8g 9.2g
per serving with yogurt + lemon 280 19.3g 19.1g 8.3g 5.2g 4.2g

PAMELA RYAN | NUTRITIONIST | CORPORATE NUTRITION + YOGA

Website: www.thehealthonist.com

Instagram: @the_healthonist

*Available in LloydsPharmacy Stores