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

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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

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

CHOCOLATE FRUIT & NUT SQUARES – SNACK

Combining nuts and dates to create tasty raw treats is nothing new, a very well known chocolate confectionery brand has been doing a fruit & nut bar since 1926 and we all remember the ad campaign slogan sung to the tune of The Nutcracker!  I understand that the point to snack foods is that they are convenient. That being said putting an hour’s effort into making your own treats means you have a ready supply in the fridge for weeks, but more importantly you are avoiding ingredients such as artificial flavourings, emulsifiers and inflammatory vegetable fats, as well excessive sugar and trans fats.

A standard shop-bought fruit & nut bar will serve up 270 calories and 30g of sugar, which is  listed as the second ingredient after milk. In comparison this recipe provides 182 calories per serving and only 8g of sugars. There is no added vegetable oils with the only fats coming from the natural fats found in whole nuts and seeds that are linked to improved cognitive function, lower body fat, better blood lipid profile and reduced risk of cardiovascular disease.

Using whole, natural foods provides fibre and a range of nutrients including antioxidant vitamin E, biotin for healthy skin, hair and nails, magnesium, manganese and copper. Even chocolate has its benefits but you must choose the darker kind. The darker the chocolate, the less likely there is to be added ingredients such as soya lecithin and other emulsifiers. I like either Green & Blacks Organic 85% or Lindt as ingredients are simply cocoa, cocoa butter, sugar and vanilla.

Given the sheer variety of nuts, seeds and superfood powders available these days there are endless options to cater for everyone’s tastes. Chocolate and hazelnuts are an age-old match made in heaven but you can use equivalent quantities of other nuts and seeds depending on your preferences or whatever you have available. You can also leave out the chocolate (but why would you want to do that?!).

(makes 16 bars)

Ingredients

  • 1 cup (140g) whole almonds
  • 1 cup (135g) whole hazelnuts
  • 1/4 cup (40g) hulled hemp seeds (NUA NATURALS)*
  • 10 dates (sulphur-free, pitted)
  • 1/4 cup (3-4 tbsp) maple syrup
  • 1/2 tsp sea salt
  • 1/4 cup (50g) jumbo oats
  • 2 Tbsp coconut flour(NUA NATURALS)*
  • 100g 85% dark chocolate
  • Coconut oil for lining the baking tray (OPTIMA)*

Topping Options: toasted coconut flakes, cacao nibs, chopped hazelnuts

Instructions

  1. Line a bakingtray with parchment and spread with a little melted coconut oil.
  2. In a blenderpulse the almonds and hazelnuts until they look like a coarse sand.
  3. Add the hemp seeds, dates, maple syrup, salt, oats andcoconut flour. Blitz again until well combined. The mixture should ‘stick’ a little when pressed.
  4. Dump the mixture onto the lined baking tray and use your hands to press down until its about an inch thick. If the tray is larger than normal, fold the parchment in over the free edge of the mixture.
  5. Refrigerate for an hour to set.
  6. In the meantime break the chocolate into small pieces and place into aPyrex dish over a pan of hot water. Make sure the water doesn’t touch the base of the bowl. Allow the chocolate to melt completely and then remove from the stove.
  7. Remove the nut mixture from the fridge and pourthe chocolate over the top, tilting the baking tray around until the chocolate is evenly spread.
  8. Sprinkle with your chosen topping and place back into the fridge to set.
  9. Once set use a sharp knife to cut into squares. Store in an airtight container in the fridge for up to 3 weeks or in the freezer for 8 weeks.
NUTRITION INFORMATION
Calories Fat Protein Carbs Sugars Fibre
182 13g 5g 13.3g 8g 3g
An excellent source of vitamin E, biotin, manganese, copper, magnesium & antioxidants

PAMELA RYAN | NUTRITIONIST | CORPORATE NUTRITION + YOGA

Website: www.thehealthonist.com

Instagram: @the_healthonist

*Available in LloydsPharmacy Stores

CHILLI STUFFED SWEET POTATOES – MAIN

I love chilli any time of year! In summer enjoy it spooned into large cooling iceberg lettuce leaves with natural yogurt and cucumber on top.  In winter however, there is no better way to serve chilli than the way my Mam did when we were kids – piled high on top of baked potatoes.

I’m using sweet potatoes but you can substitute with white potatoes if you prefer them – they are no less nutritious, but they don’t have the impressively high antioxidant content of sweet potatoes. Either way, potatoes are a fantastic source of natural, unadulterated complex carbohydrates that provide energy and leave us satiated for a long time.

This chilli is meatless. Instead of meat I use two kinds of beans – black and aduki (good-quality canned, pre-cooked beans are fine and save time). Unglamorous as they may seam, beans are one of the best, most affordable sources of plant-based protein and dietary fiber. Consumption of fibre is associated with reduced risk of obesity, heart disease and diabetes as well as colon cancer. It’s no coincidence therefore that research into the diets of the longest living populations in the world confirms a regular dietary consumption of beans.

This recipe serves 4. If you are male, not trying to lose weight, and / or training at a high intensity you might consider adding a second sweet potato. Otherwise I recommend serving with some leafy greens. Enjoy!

Ingredients:

  • 4 medium-sized sweet potatoes
  • Sea salt flakes
  • 1 Tbsp extra virgin olive oil or coconut oil*
  • 1 yellow onion, peeled and diced
  • 2 garlic cloves, peeled and chopped
  • 1 can of Black Beans, drained (I use Biona canned beans)
  • 1 can of Aduki Beans, drained (I use Biona canned beans)
  • 350g of tomato pasata (pureed tomatoes, unsweetened, no preservatives)
  • 1 heaped teaspoon chilli powder
  • 1 teaspoon ground cumin
  • 1 heaped teaspoon of chipotle chilli flakes

To Serve:

  • 1 whole avocado, medium
  • 1 whole lime
  • 4 spring onions finely sliced
  • Sea salt flakes
  • Freshly ground black pepper
  • 2 large handfuls coriander leaves, finely chopped
  • 4 Tbsp plain natural yogurt

Instructions:

  1. Preheat an oven to 200C and line a baking tray with parchment.
  1. Pierce the sweet potatoes with a fork and place them onto the banking tray. Sprinkle with sea salt. Put the sweet potatoes into the oven. They will need between 40 and 50 minutes to cook.
  1. Heat the olive oil in a large pot over a medium heat. Add the onion and garlic. Sweat for 5-10 minutes.
  1. When the onions are soft, add the chilli, chipotle, cumin a pinch of sea salt and black pepper. Stir and cook for 2 minutes. Add the tomatoes, black beans and adzuki beans. Bring to a soft boil, reduce the heat and simmer for 20 minutes.
  1. In the meantime slice the avocado in half, remove the stone and scoop the flesh out into a small bowl. Slice the lime in half and squeeze the juice into the bowl (discard the halves). Season, add half the spring onion and mash with a fork until mixed well but still chunky.
  1. When the sweet potatoes are cooked (they should be soft), remove them from the oven. Transfer them to individual plates and carefully (steam can burn!) slit them lengthwise down the middle.
  1. Spoon the chilli into the sweet potatoes allowing the mixture to pile and run down the sides.
  1. Top with guacamole, a tablespoon of natural yogurt, fresh coriander and spring onion. Enjoy!
NUTRITION INFORMATION
  Calories Fat Protein Carbs Sugars Fibre
Chilli Stuffed Sweet Potatoes per serv. 360 4g 15g 66g 11g 12g
Toppings per serv. 82 6g 2g 6g 3g 2.6g
  An excellent source of protein, fiber, folic acid, vitamin A, vitamin C, antioxidants, magnesium, zinc, iron. 


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PAMELA RYAN | NUTRITIONIST | CORPORATE NUTRITION + YOGA

Website: www.thehealthonist.com

Instagram: @the_healthonist

*Ingredients available in LloydsPharmacy Stores

IRRESISTIBLE CURRY-ROASTED ALMONDS – SNACK

Whole nuts and seeds are some of the best snack foods you can eat. Despite being high in fat they are incredibly nutrient dense, to the extent that nuts and seeds rank 3rd in the top 10 most nutrient dense foods (it should please you to know that cacao also made the cut!).  In fact evidence indicates that nut consumers have a lower BMI (body mass index) and nuts contribute to weight control due to their strong satiety effects.

Almonds are a favourite due to their impressive nutrient profile. A 1-ounce serving (about 28g grams) provides 6g protein, 3.5g fiber and over 30% of the recommended daily allowance of antioxidant vitamin E and manganese – a mineral with multiple superpowers, including helping antioxidants to function properly and controlling blood sugar levels.

This recipe makes about 10 handfuls and can be stored in an airtight glass jar for weeks. These are deliciously crunchy with a hint of sweet and salt, making them ever-so-slightly irresistible so stick to a cupped handful (which provides an average serving). Squirrel them away in your desk drawer and grab a handful during the afternoon to see you through until dinner.

(makes 2.5 cups: approx.10x 1oz servings)

Ingredients

  • 250g whole almonds
  • 30g coconut shavings
  • 1 heaped tbsp sesame seeds
  • 1 Tbsp optima raw virgin organic coconut oil* (at room temperature i.e. liquid)
  • 2 Tbsp pure maple syrup (or 2 Tbsp nua naturals coconut palm sugar*)
  • 1/2 Tbsp medium-hot curry powder
  • pinch of dried chilli flakes
  • pinch of sea salt

Instructions

  • Preheat oven to 170 Celsius (325 Fahrenheit). Line a large baking tray with parchment.
  • In a large bowl mix the coconut oil, maple syrup, curry powder, chilli and sea salt flakes. Add the almonds, coconut and sesame seeds.  Mix well ensuring the nuts are well coated.
  • Spread the mixture in one layer onto the baking tray and put into the oven. Roast for about 25 minutes (check after 15 minutes to ensure the coconut is not burning, cover with foil if necessary).
  • Remove from the oven and leave to cool completely. As the mixture cools the nuts will become crunchy!
  • Store in cool place, in an airtight glass jar.
NUTRITION INFORMATION PER 1 ounce serving
Calories Fat Protein Carbs Sugar Fibre
147 12.7g 6.2g 6.5g 3.3g 3.8g
A source of protein, fiber, magnesium, manganese & vitamin E

PAMELA RYAN | NUTRITIONIST | CORPORATE NUTRITION + YOGA

Website: www.thehealthonist.com

Instagram: @the_healthonist

*Ingredients available in LloydsPharmacy Stores

FANCY GRANOLA – BREAKFAST

Dark weekday mornings in January are gloomy enough without having to face a bad breakfast as well.  My fancy granola may not be for everyday but it really satisfies a craving for something crunchy without compromising your health goals, and it makes Monday mornings feel that little bit special!

Oats are a simple, cheap and nutritious breakfast option but I like to use a combination of oats and buckwheat flakes for added nutritional value and to reduce the proportion of grain (buckwheat is actually a seed). You can just as easily use 100% oats, or try adding millet flakes, quinoa or puffed rice.

Nuts and seeds offer a variety of health benefits, as well as providing essential fats and protein that help to keep you satisfied between meals, regulate blood sugar and sustain your energy levels.

You can pick up a jar of coconut oil in your local Lloyds Pharmacy as well as some other ingredients like chia and hemp seeds.  Nua Naturals has launched a delicious berry mix with cacao nibs that is packed with vitamin B, magnesium, calcium and potassium, so I added a few handfuls for a little sweetness.  You could also just chop some dried apricots, dried dates or dried blueberries or you could leave out the dried fruit entirely to reduce the sugar content.

(makes 18 servings. 1 serving = 40g)

  • 200g buckwheat flakes
  • 200g jumbo oats
  • 100g mixed nuts (I like walnut and pecan)
  • 100g mixed seeds (sunflower, pumpkin, chia*, hemp*)
  • 25g coconut flakes
  • 80g Nua Naturals Super Berry Mix (gogi berries, white mulberries, cacao nibs, black mulberries)*
  • 80ml melted coconut oil*
  • 100ml agave syrup or maple syrup
  • 1 heaped tsp ground cinnamon

Equipment: oven, large roasting tray

Step by Step

  1. Preheat the oven to 150 degrees celsius.
  2. Put the oats and buckwheat flakes into a large bowl. Add the coconut oil, maple syrup and cinnamon. Mix until well coated.
  3. Spread the mixture evenly over the baking tray and put into the oven.
  4. After about 10 minutes remove the oats & buckwheat flakes from the oven and give them a quick stir. At this stage you can add the mixed nuts and seeds to the tray, stir again and place back into the oven for another 8 – 10 minutes.
  5. When the oats are nicely golden remove the tray from the oven and allow to cool. Add the coconut flakes and super berry mix and mix well.
  6. Once the granola is cool transfer it to an airtight container and store in a cool, dry place. It should last (but probably won’t!) for up to a month.

Serving suggestions:

  • Add 30g to a cup of unsweetened natural yogurt for breakfast.
  • Add a small handful of granola to a cup of full fat greek yogurt or coconut yogurt.
  • Serve with almond, hemp or coconut milk and fresh blueberries.
  • Put a few handfuls into a mini-glass airtight jar and keep in your desk drawer or gym bag for a quick afternoon or post workout snack.
NUTRITION INFORMATION PER 40g SERVING
Calories Fat Protein Carbs Sugar Fibre
210 11g 4.7g 30g 13g 2.3g

PAMELA RYAN | NUTRITIONIST | CORPORATE NUTRITION + YOGA

Website: www.thehealthonist.com

Instagram: @the_healthonist

*Ingredients available in LloydsPharmacy Stores