GRILLED SEA BASS WITH SALSA VERDE, NEW POTATOES &TOMATOES

This dish reminds me of summer holidays on the Med bursting with flavour from nutrient dense herbs, garlic, capers and an assortment of antioxidant-rich tomatoes. Jersey royal new potatoes which have a distinct, sweet flavour, and whilst many diet camps have shunned the white potato in favour of sweet potatoes, white potatoes are in fact a better source of essential minerals such as iron, magnesium and potassium, as well as being a great source of vitamin C and fibre.  Fish is a lovely light alternative to meat on warm summer evenings and I particularly love Sea Bass.  It’s an excellent source of protein, selenium and omega-3 fatty acids whilst being light and low in calories.

Serves 2 | Prep & Cooking Time: 30 min | Rating: Moderate

Nutrition: approx. 435 calories per serving. Source of omega-3 fatty acids, fibre, iron, magnesium

Ingredients:

  • 1 garlic clove, peeled
  • 1 large handful of fresh flat leaf parsley
  • 1 large handful of fresh basil
  • 1 large handful of fresh mint leaves
  • 1 heaped tbsp capers
  • 1/2 tbsp dijon mustard
  • 1 tbsp Bragg apple cider vinegar (available in LloydsPharmacies nationwide)
  • 4 tbsp good quality extra virgin olive oil plus 1/3 tbsp for frying
  • 2 fillets sea bass approximately 180g raw weight (or other white fish like sea bream, hake or cod)
  • 175g Jersey Royal new potatoes
  • 150g assorted tomatoes plus 1 large beef tomato
  • Sea salt flakes and finely ground black pepper

Method:

  1. To make the salsa verde, de-stem the herbs and finely chop along with the garlic and capers on a large chopping board. Transfer to a bowl, stir in the dijon mustard, apple cider vinegar and slowly add 4 tbsp of olive oil, mixing well. Taste and season with a pinch of sea salt flakes and finely ground black pepper. Transfer to an airtight jar or serving bowl. (This salsa verde recipe makes up to four servings, so the extra can be stored in the fridge for 3-5 days).
  2. Slice the new potatoes into halves and steam or boil for 8 minutes until tender and then remove from the heat.
  3. Arrange the tomatoes onto a large roasting tray with the potatoes and carefully lay the two sea bass fillets on top, skin side up.
  4. Season with sea salt, freshly ground pepper and a 1/3 tbsp extra virgin olive oil. Place under a grill on a medium-high heat and grill for about 10-12 minutes until the fish is cooked and the skin starting to crisp.
  5. Remove from the grill and serve with a tablespoon of salsa verde spooned onto the top of each sea bass fillet. Enjoy!

Created by: Pamela Ryan Qualified Nutritionist*

Website: www.thehealthonist.com

Instagram: @the_healthonist

* Pamela Ryan (Dip.NT, NTOI) is a Qualified Nutritional Therapist recognised by the Nutritional Therapists of Ireland (NTOI), the professional association supporting qualified nutritional therapists. All NTOI members study biomedicine and nutrition for a minimum of 3 years at a recognised college, are trained in clinical practice and must comply with NTOI requirements for Continuous Professional Development (CPD). Nutritional Therapy is an evidence-based approach to maximising health through individually formulated nutrition and lifestyle strategies. Pamela continues to attend training and lectures on a regular basis through various bodies including The Institute of Functional Medicine and The Institute of Health Sciences. These trainings help her to gain increased expertise in the ever advancing field of nutrition.

Advertisements

Changing My Health Direction

Change Your Health Direction is so much more than just simple weight loss or switching from smoking cigarettes to chewing gum. It’s about literally changing the direction in how you view health and how you’re going to get to where you want to be.

 
My journey started 5 years ago. Realistically it started YEARS before. I was always heavy. I started ‘gymming’ when I was 16 but nothing proper. I fell into the trap of ‘I’m going to the gym so I’m going to eat what I want’. This game was played for years until I saw the pictures go up of the New Years party we had reeling in 2013. I looked a state. Drunk. Grossly overweight. I’d a holiday coming up in September so wanted to use that as my focus. I got in touch with an Irish Personal Trainer who was just starting out, and who was looking to break into the online client business, so after a conversation, he took me on for a 12 programme. His name is Darren Farrell, and I haven’t looked back.

ross

Ross – Pharmacist Technician

He supplied me with workouts, nutrition and all the motivation. The pic on the right was me 12 weeks later in a water park. Going from 96kg-74kg, I’d so much more confidence, but much more drive. 5 years later, I’m a practicing Personal Trainer, putting people through their own fitness journeys while still working in LloydsPharmacy. I want people to start their journey with me, but small steps. Look at introducing supplements. Vit C, multivitamin, Omega 3s, probiotics… All these help. I can vouch for these products. I still use them. They’re just a part of my life after taking that step to include them.

 
Each person has it in themselves to be the change they want to be. Each person just needs to believe in that change.
 

Call into any of our 94 stores nationwide to sign up to our FREE 8 week Change Your Health Direction Programme today!

Let us help you control those Bad Behaviours!

donal blog image

Donal – Pharmacist Aylesbury

The more i read from the latest research articles the more it seems that the old sayings we’ve heard repeated again and again about food, sleep and exercise are true. We should go to bed early, eat natural foods and exercise every day.

But often in the media we see people who break these rules idolised and celebrated. People who work around the clock, who party through the night, people who binge and diet in repeated cycles. These behaviours are enticing and misleading. Often we believe we can accomplish something greater, meet deadlines by pushing through walls of fatigue, or that we can make up for bad eating behaviours afterwards by upping our exercise regimen.

I  will often hear people relate and discuss behaviours such as late night snacking, insatiable appetites and craving snacks, remarking on them as inexplicable and unavoidable. Night binging can leave a person with low energy levels the next day. People who regularly do this often have high insulin levels which can lead to diabetes and they find it difficult to exercise from fatigue and lack of sleep. Without knowing how our bodies work it can be difficult to understand where these cravings come from. Being now in my thirties some of these bad habits have already caught up with me and I see the effects of poor diet and snacking in my energy levels and some of my blood tests. Not a good scenario to be in at such a “young” age. LOL.

What I have found helpful in trying to control my own bad behaviours is an understanding of what exactly is going on in my body to drive these unhealthy habits I seem drawn to constantly repeat. In this blog I will briefly discuss one aspect of the body’s many mechanisms that control appetite, weight fluctuations and as researchers are currently finding out potentially a lot more.

Ghrelin is an appetite stimulating hormone released from the empty stomach. It signals our brain to encourage anticipatory and goal-directed behaviours. This basically means it makes us look out for our next meal, make us think about food and it affects what we crave in terms of sugar, fat, protein and carbohydrates. On its own ghrelin seems to direct us toward a more nutritious meal than we might choose without its influence. This might sound familiar if you think of what you crave when you are really hungry. Usually the ice cream, chocolate or biscuit treat (my personal favourites!) doesn’t seem sufficient and we actually want a heart slap up meal with more nutritious ingredients. This is actually a good effect of the hormone.

However studies have shown that as ghrelin levels rise, the amount of eating it encourages rises dramatically. This makes sense in the natural world. The longer the period between eating the more our body is going to want to stock up on energy the next time food is available. However this effect is contributing to our modern day obesity problem. We have such busy lives that people are often jumping from the bed out the door skipping what the old maxim calls the most important meal of the day. Breakfast. Breaking the fast.

As we sleep our bodies are stilling whirring away with countless processes like a laptop on standby. In fact the energy our body would use if we were to simply lie on the couch all day accounts for up to 60 to 70% of the energy we spend each day even when we move around and work as normal. That is why it is so important to supply your body with a source of healthy energy soon after waking up in the morning. Otherwise the body will demand an even greater meal off you later in the day.

Studies have shown that  ghrelin, the hunger hormone, will not be suppressed without a proper breakfast. People who skip breakfast think they are cutting out part of their day’s calorie intake but it is proven that those people eat more for lunch, dinner AND supper partly due to higher ghrelin levels the skipped breakfast causes.

Also sleep deprivation has been shown to increase cortisol (our stress hormone) and in doing so mimic starvation and hunger. Both stress and cortisol increase our hunger hormone ghrelin which increases our cravings and likelihood to overeat. Poor sleep is another of the factors linked to increasing obesity in Ireland.

There are several ways we can affect our ghrelin levels. One large egg provides varying amounts of 13 essential vitamins and minerals, high-quality protein, and the antioxidants lutein and zeaxanthin yet regular consumption of eggs is still met with uncertainty. In the 1970s excess cholesterol in our blood was linked to a higher risk of heart disease. Many scientists assumed that eating high-cholesterol foods like butter, red meat and eggs must then be bad for our health. In fact sugar, trans fats or excessive saturated fat is more harmful to use and produces more cholesterol in our blood that dietary cholesterol.

In a study comparing eating eggs for breakfast versus a bowl of healthy oatmeal on the symptoms of heart disease (a change in the cholesterol and lipid balance in the body) there was not a huge difference between the two. The eggs did raise cholesterol levels somewhat compared to the oatmeal but not in an unhealthy amount and the sugar levels, liver function and fat levels in the body were the same. The eggs did seem to keep the person eating them fuller for a longer time than the porridge. I have tried alternating both porridge and a boiled egg into my breakfast regime and from my experience I can see how an egg can help space out meals across a day and prevent the urge to snack in between. But the benefits of porridge on health are also proven so if anything I would recommend fitting both into your morning diet if possible.

Being a daily porridge devourer I want to explain how it can benefit you. When food enters the stomach it lowers your ghrelin but it doesn’t stop you from eating. The signal for satiety and to stop eating is actually located twenty two feet or almost seven meters into the intestine! Naturally it takes time for food to travel this far. The Japanese have a saying which is “eat until you are 80% full” which is basically allowing your food time to reach this point. Alternatively trying to eat with chopsticks will get you there! The best way to get food moving faster through the intestine is through fiber.

Ever notice how a plate of pasta or chips and cheeseburgers doesn’t always make you feel full? This is because fast food and processed cereals have had their fibre stripped away to improve taste and shelf life. They sit into your stomach instead of moving into the intestine where they should be signalling the brain that the stomach is full. Anything that speeds food transit through the gut will make you feel fuller faster and reduce hunger and the amount eaten. The insoluble fiber in porridge does this. Its soluble fiber also helps by forming a sticky gel that delays stomach emptying which makes you feel fuller faster. Processed foods and cereals contain little of these or have it artificially added back in which doesn’t seem to work as well as when it is in its original form.

There was a study I found interesting on how water, milk, a yogurt drink and fruit juice drunk either before or with a meal would affect appetite, satiety (feeling full after eating) and the amount of food eaten. Milk reduced the overall  food intake and appetite while increasing the satiety (feeling full after meal) compared to a sweetened yogurt or fruit drink. But in all cases drinking water meant the overall calorie intake was less before and after the meal. One esteemed dietician in America suggested keeping to milk, water and tea only as the beverages of choice and leaving the rest out of our diets. Sugary beverages and even fruit juice are thought to be unnecessary additions to our diet that we might be better avoiding. Fruit it appears is best eaten whole rather than juiced or pulverised into a smoothie. Also I will add in here that fructose which is known simply as sugar when it comes to talking about our modern processed foods does not affect ghrelin release unlike other carbohydrates and proteins which lower ghrelin levels. So sweets and sugary drinks in the morning will not reduce the amount of food you are likely to consume later for lunch and dinner compared to the egg and porridge discussed earlier.

Is it better to spread out calorie intake over a period rather than breaking the day into say three solid meal times? One study used liquid meals of protein, fat and carbohydrates taken in a single go versus splitting it up into five smaller portions taken every half hour to examine this idea. No difference was found in how the food was burnt off meaning that splitting meals up across the day has little effect on avoiding hunger later in the day or keeping up your energy. In fact where the food was consumed in a single go the people reported great and longer lasting fullness.

We often hear about losing weight by different approaches (intermittent or irregular dieting versus continuous dieting). A study tried to determine the effect of this on the body’s systems and discovered little difference in how the body was reacting to the weight loss. The people who achieved the same weight loss by dieting on and off seemed to be under no greater or lesser drive by their bodies to regain weight than those who had dieted in a more consistent manner. To me this study shows the power of habit. Studies have shown that consistent dieting has a greater chance of success but this study shows there is no biological measurement (in terms of hunger hormone, insulin levels) to account for it. Making lifestyle changes your everyday practice is the way to sustain weight loss because the likelihood that all lost weight will be regained is simply the reflection of how likely you are to return to old habits if you haven’t been practicing new ones.

So in summary breakfast is still the main meal of the day. Don’t skip it and try to have healthy oats and maybe an egg as a large part of it, though don’t forget your daily intake of whole fruit. We in LloydsPharmacy are here to support you in attaining a healthy lifestyle and so we can advise you on your diet, help motivate you and supply a range of products that will boost the positive changes you make in your daily life. Chromium is supposed to aid in reducing cravings by enhancing insulin function and effect in the body. Our pharmacies can supply this in more than one brand (Sona or Pharmanord). Products such as Miss Fit Skinny Tea and XLS Medical have proven popular among customers who are making healthy changes in their diets. We have Change Your Health Direction experts in each store so please pop in and tell us how you are doing and ask us how we can help.

 

 

Coconut Fish Fingers + Smashed Peas

This classic combination gets a healthy overhaul! Coconut, a hint of cayenne pepper, fresh lime, mint and sweet peas make for a light, summertime dish. Serve with a big salad of fresh leafy greens or stuff them inside wholegrain pitta breads for a great picnic lunch. We won’t mind if you add a little tomato ketchup on the side either!

Serves: 2 | Cooking Time: 25 minutes | Rating: Simple

Free From: gluten, wheat, cow’s dairy, refined sugar and meat

Ingredients:

  • 2 fresh cod fillets (about 250g – 300g)
  • 40g coconut flour, almond flour or gluten free plain flour
  • 1 large free-range egg
  • 50g desiccated coconut
  • A good pinch of sea salt
  • 1 tsp ground cayenne pepper
  • 1/2 tbsp Optima raw virgin coconut oil*
  • 1 cup frozen peas
  • 4-5 fresh mint leaves
  • Juice of half a lime
  • 2 tbsp water
  • A pinch of sea salt

To serve:

  • Fresh mixed leafy greens
  • A good quality natural tomato ketchup (optional)

Method:

  1. Preheat oven to 200 C (400 F).
  2. Crack the egg into a small bowl and lightly beat. Lay out two small plates, one with the coconut flour and the other with the desiccated coconut.
  3. Slice the fish into finger-width strips.
  4. Coat the fish strips with the flour, dipping them into the egg and then coat them with the desiccated coconut.
  5. Lay each coated strip carefully onto a non-stick baking tray. Sprinkle the goujons with sea salt, cayenne pepper and drizzle over the coconut oil.
  6. Bake for 10-15 minutes, until golden.
  7. Meanwhile prepare the smashed peas. Place the peas into a large bowl and cover with boiling water until thawed. Drain in a sieve and plunge into cool water to stop the peas from losing their colour.
  8. Tip the peas into a blender or food processor. Add the mint leaves, water, lime juice and a pinch of sea salt. Pulse the peas a few times until crushed (you could also do this with a fork, just make sure to finely chop the mint leaves first).
  9. Transfer the smashed peas to a serving bowl. Remove the fish goujons from the oven and pile onto a serving dish with mixed leafy greens. Serve.

NutritionInformation

Created by: Pamela Ryan Qualified Nutritionist

Website: www.thehealthonist.com

Instagram: @the_healthonist

*Available in LloydsPharmacy Stores

We’re here to help you Change Your Health Direction

Laura Dowling by City Headshots Dublin

Laura – Pharmacist, Stillorgan

May is here, bringing with it the official beginning of summer (and the launch of our FREE 8 Week Change Your Health Direction Programme). May is the month when we traditionally start to plan our summer holidays and mentally prepare for the ‘bikini body big reveal’. We naturally consume less calories as the weather warms up and many people take up some form of outdoor exercise because it is just EASIER to do so with the brighter, longer days.

It is so important to take a proactive approach to our health but it is also very easy to jump on the fad diet band wagon to lose weight. I always tell my clients that losing the pounds steadily over several weeks is preferable and much healthier than dropping half a stone in a week only to pile it all back on once the holidays come. Nowadays there is so much information out there and so many different people (some of whom are entirely under qualified to be giving advice) that one can feel overwhelmed when it comes to deciding which plan to follow.

I was raised, and am raising my own children with the mindset ‘everything in moderation’. It is impossible to stick to many of the current popular diets for prolonged periods of time and enjoy a decent work-life balance. People then have an overwhelming sense of guilt when they ‘fall off the wagon’ and this only reinforces their bad relationship with food.

There is nothing wrong with enjoying a 99 on a hot sunny day- just ask for a children’s size! Even ‘healthy’ foods, if eaten in copious amounts can pile on the pounds. A teaspoon of Meridian cashew nut butter for example in porridge, natural yoghurt or spread on wholemeal bread is a delicious, nutrient dense snack and a staple snack in my house.  However, if you are shoveling tablespoons of the stuff into your mouth you WILL put on weight!

I am a big fan of taking high quality nutritional supplements to give yourself that extra boost that you might need energy-wise, especially if you are exercising more. Nutritional supplements, as well as helping you to achieve a healthy heart, bones, skin, hair and nails can also help to sustain energy levels and contribute to a restful night’s sleep. Revive Active is an Irish supplement, produced in Galway, that I recommend regularly in my practice. Quinton Cell Nutrition is another high-quality product that gives your body’s cells all the trace elements that they need to keep your body working optimally. People can really benefit from taking vitamin and mineral supplements when taken as part of a balanced diet.

The NUA Naturals range is another Irish brand with many organic superfood products that are nutrient dense and easy to add to baking, smoothies and cooking. I love their organic cacao which makes a much healthier  alternative to traditional hot chocolate. My kids love it too! Ashwagandha powder, known as ‘the Indian ginseng’ has been used for centuries in India where it is thought to relieve anxiety and periods of stress and fatigue. The NUA naturals version can be added to warm milk and honey as a night cap.

If you are unsure about which products to take to help you to achieve your health goals or if you need any dietary or exercise advice, your local LloydsPharmacy is a wealth of knowledge. There are Pharmacists and health coaches on hand seven days a week to answer your questions and give you the professional advice that will help to guide you on your Change Your Health Direction journey. Come on in, we are waiting for you!

Summer Vegetable Frittata

This frittata recipe is both a nutritious family favourite and easy to prepare. It stores incredibly well in the fridge so you can enjoy it during the week for lunch. I’m using some of the most delicious summer vegetables, asparagus and peas. There are so many benefits to eating in season from fresh and cheaper vegetables to supporting local Irish producers. Seasonal eating also provides variety throughout the year, so you benefit from a wide range of nutrients delivered as nature intended!

Serves: 4 | Cooking Time: 20 minutes | Rating: Simple

Free From: gluten, wheat, cow’s dairy, refined sugar and meat

Ingredients:

  • 2 teaspoons Optima raw virgin coconut oil*
  • 1 shallot, peeled and finely diced (about 1 ounce)
  • 250g asparagus spears, trimmed (about 200g trimmed)
  • 130g fresh or frozen peas
  • 100g feta cheese
  • 8 whole free-range eggs (medium size)
  • A pinch of sea salt flakes
  • A good pinch of freshly ground black peppercorns
  • To serve: leafy greens such as rocket, watercress, baby spinach, lambs lettuce

Method:

  1. Preheat oven to 200 C (390 F). Crack 8 whole eggs into a bowl, season with salt and pepper and whisk to combine. Set aside.
  2. Heat 1 teaspoon of coconut oil on a griddle pan and add the trimmed asparagus spears. Fry on a medium heat until slightly charred (about 3-5 minutes). Remove from the pan and set aside to cool.
  3. Heat the remaining oil in a deep cast iron (ovenproof, non-stick) skillet over a medium heat and and add the finely diced shallots. Fry gently to soften before adding the peas (no need to defrost frozen peas if using).
  4. Arrange the asparagus spears on top of the pea and shallot mixture and crumble over half of the feta cheese.
  5. Pour the egg mixture evenly over the top of the vegetables and cook over a medium heat until the mixture begins to ‘catch’ the edges of the pan.
  6. Crumble over the remaining feta cheese and transfer the pan to the oven. Cook for 8-10 minutes (fan ovens will take less time – approx. 8 minutes).
  7. The frittata is ready when the centre of the mixture jiggles very slightly to touch. The residual heat will continue to cook the eggs.
  8. Allow to cool slightly before serving. Transfer to plates and serve with seasonal leafy greens such as rocket or watercress.

Nutrition Information

Created by: Pamela Ryan Qualified Nutritionist

Website: www.thehealthonist.com

Instagram: @the_healthonist

*Available in LloydsPharmacy Stores

CHICKPEA FLOUR FLATBREADS, ROCKET PESTO + VEGGIES – MAIN

I love the beginning of the Rugby Six Nations for the sole reason that it coincides with the coming of Spring!  There’s always a great atmosphere and I know lots of friends and families who gather at home to watch the games.

If you’ve signed up for the Lloyds Pharmacy Change Your Health Direction Programme, or have simply resolved to eat more nutritious, whole-foods for 2017, having friends and family over on match-day (or in general!) can be a challenge and its tempting to reach for the takeaway menus!  But what if you didn’t have to compromise?!

This veggie flatbread tastes like it should be a treat and yet its super-healthy! I used chickpea flour for the flatbread base – an ideal gluten and grain-free alternative to refined, white flour, and you will benefit from a higher protein and fibre content as well.

To keep the nutrient density up I made pesto with rocket leaves and walnuts, and used a variety of colourful vegetables as toppings.  You can add a little parmesan cheese, chilli oil or toasted pine nuts at the end for more flavour.

These are a winner with kids –  they love pizza, and bright colours so if you’re changing your entire family’s health direction, this is the recipe for you!

RECIPE

(makes 2 large flatbreads; serves  6-8)

For the flatbreads:

  • 2 cups of chickpea flour, plus extra for dusting
  • 1 tsp of baking powder
  • 1 good pinch of sea salt
  • 2 Tbsp extra virgin olive oil, plus extra for brushing
  • 6 Tbsp water

For the Rocket Pesto:  (if you really want to save time, use a good quality shop-bought basil or red tomato pesto)

  • 3 large handfuls of rocket leaves, washed
  • Extra virgin olive oil, you will need about 6 tbsp
  • A handful of walnut halves
  • A handful of grated parmesan (optional, you could use nutritional yeast as a dairy-free alternative)
  • 2 garlic cloves, peeled
  • Juice of half a lemon
  • Sea salt + black pepper

Toppings:

  • 1 courgette, peeled into ribbons with a vegetable peeler
  • 1 red onion, peeled, halved and sliced into half-moon shapes
  • 1 long red pepper, cut thinly across the horizontal, into rings
  • 1 small golden beetroot, peeled and sliced very finely
  • Optional: shavings of Parmesan or Grana Padano cheese / toasted pine nuts / rocket leaves / chilli oil

Instructions:

For the flatbread:

  1. In a large mixing bowl, combine the chickpea flour, baking powder and sea salt. Pour in the olive oil and use your fingers to combine the mixture until it resembles a coarse crumb.
  2. Add the water by tablespoon, working the water in using your hands until the dough starts to come together. If after adding 6 tablespoons the dough feels too dry, add another tablespoon of water. Similarly, if the dough is sticky and wet, add a little extra chickpea flour. The dough should be pliable!
  3. Shape the dough into a smooth round and brush the surface with olive oil. Cover with a linen tea cloth and leave to rest at room temperature for 10-15 minutes.
  4. Divide the dough into two even pieces. Dust your worktop with chickpea flour and form one piece of dough into a disc. Flour the top of the dough and using a rolling pin (or a glass water bottle!) roll the dough into a thin 9-inch circle (or rectangular shape). If the edges crack just pinch them together. Repeat with the second piece of dough and don’t worry about creating perfect shapes!!

For the rocket pesto:

  1. Put the rocket into a for processor and add a good glug of olive oil to get it going. Pulse until the rocket is broken down (you might need to scrape the mixture down from the sides and pulse again).
  2. Add the walnuts, parmesan, garlic cloves and lemon juice and pulse again to combine.
  3. Scrape the mixture down from the sides one last time and replace the lid. Then switch on the blender and gradually pour the olive oil into the mixing bowl. You want to achieve a good spreadable consistency.

Prepare the vegetables:

  1. Use a vegetable peeler to make courgette ‘ribbons’.
  2. Peel and finely slice the beetroot with a sharp knife or mandoline.
  3. Peel the red onion, cut it in half and then slice into ‘half-moon’ shapes, slice a long, thin red pepper horizontally, shake out the seeds and slice thinly into rings.

Assemble the flatbread:

  • Preheat oven to 200C (400F) with the baking sheets inside (I used one circular and one rectangular sheet)
  • When the oven is hot, carefully remove the baking sheets and set them down onto a heat proof surface. Transfer the flatbreads onto the pre-heated baking sheets.
  • Spread each flatbread with the rocket pesto and arrange the vegetables on top until the dough is covered. Use a pastry brush to lightly brush the vegetables with olive oil.  Season with a little sea salt and black pepper.
  • Transfer the flatbreads into the oven and bake for about 20 minutes – 25 minutes until the edges of the dough are crispy and the vegetables are cooked.
  • Remove from the oven and dress with rocket leaves, pine nuts, chilli oil or parmesan shavings. Serve and enjoy!
NUTRITION INFORMATION
Servings Calories Fat Protein Carbs Sugars Fibre
Per 1 whole (plain) flatbread 476 20g 22g 53g 5g 12g
Per 1/6th (plain) flatbread recipe 159 7g 7g 18g 2g 4g
Rocket Pesto (per 1/6th recipe) 179 19g 2g 2g 0.5g 0.6g
Per 1/6th serving flatbread with pesto + toppings (not incl. extra parmesan / pine nuts. 370 26 10g 26g 5g 6g

PAMELA RYAN | NUTRITIONIST | CORPORATE NUTRITION + YOGA

Website: www.thehealthonist.com

Instagram: @the_healthonist