Carrot, Apple & Beetroot Salad

Carrot Apple & Beetroot Salad (serves 2)

A sweet and juicy salad bursting with vitamins and minerals. A tasty way to get raw veggies into your diet with plenty of fibre to keep your gut happy. Carrots are rich in beta carotene which boosts our immunity and complexion. Apples help to lower cholesterol while beets helps to lower blood pressure. This salad holds well in the fridge so can be enjoyed the following day. It’s super quick and easy to make and a great one to serve at a summer barbeque… or any time of year for that matter!

Ingredients

2 carrots, grated.

1 large pink lady apple, grated

3 beetroots, cut into small chunks (vacuum packed cooked variety)

80g feta cheese, cubed

1-2 tbsp. of toasted seeds e.g. pumpkin, sunflower or flaked almonds

A handful of mint leaves, torn

Dressing

1tbsp virgin olive oil

1tbsp lemon juice

1tbsp. balsamic vinegar

Pinch of salt

Method

  • For the dressing spoon the ingredients into a cup and stir well.
  • With a box grater, grate the carrot and place it in a salad bowl, follow with the grated apple.
  • Pour the dressing over and mix to combine.
  • Scatter the cubes of beetroot on top, followed by the feta cheese then sprinkle with the seeds.
  • Garnish with the mint leaves and serve alone or along with sliced avocado or grilled chicken for a more filling meal.

Nutrition Facts

Servings: 2

Amount per serving

 

Calories

286

% Daily Value*

Total Fat 17.6g

23%

Saturated Fat 7.4g

37%

Cholesterol 36mg

12%

Sodium 531mg

23%

Total Carbohydrate 24g

9%

Dietary Fibre 4.5g

16%

Total Sugars 19.1g

 

Protein 8.9g

 

Vitamin D 0mcg

0%

Calcium 209mg

16%

Iron 2mg

9%

Potassium 603mg

13%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet.2,000 calorie a day is used for general nutrition advice.

elsa jones logo

Elsa Jones is a qualified Nutritional Therapist and author of bestselling book ‘Goodbye Sugar’. She works as a nutrition consultant in a Dublin practice and also internationally via her online nutrition programs. She specialise’s in motivational weight management combining effective nutrition & mind-set strategies. www.elsajonesnutrition.ie

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Super Power Granola & Yoghurt Pots

Super Power Granola & Yoghurt Pots

Super charge your energy levels with this simple and delicious breakfast combo!

This super healthy granola is chock full of complex carbs and healthy fats to give you long lasting energy and keep you fuller for longer. Instead of dried fruit we’ve used chia seeds and almonds which are a great source of protein, fibre and heart healthy fats to keep your blood sugar levels balanced. Combine with your yoghurt of choice and vitamin C rich berries for a nutritionally balanced breakfast.

Super Power Granola

Ingredients.

  • 2 cups oats
  • 1 cup almonds, chop with sharp knife
  • ½ cup coconut flakes
  • 1/3 cup chia seeds
  • ¼ tsp salt
  • 2tbsp. coconut oil, melted
  • 1/3 cup honey
  • 1tsp. vanilla essence

Method

  • Set your oven to 150°C. Line a large baking tray with baking paper.
  • To a large bowl add the oats, chia seeds, almonds, coconut and salt.
  • Melt the coconut oil in a pot or in the microwave and stir in the honey and vanilla.  Pour the wet mixture into the dry and stir together until well combined.
  • Spread the mixture out onto the baking tray and bake for about 30 mins until a light golden colour. Stir half way through.
  • Allow to cool fully before storing in an air tight container for up to 2 weeks.

Yoghurt Granola Cup

In a glass, layer natural yoghurt (coconut yoghurt works well too) with a tablespoon of granola and top with mixed berries. Repeat with a second layer of yoghurt and top with more granola and mixed berries. Savour and enjoy each mouthful before you start your busy day!

Nutrition Info Super Power Granola & Yoghurt Pot

(100g Natural Low Fat Yoghurt + 2tbsp. Granola + 1 cup mixed berries)

Calories

329

% Daily Value*

Total Fat 14g

18%

Saturated Fat 5.2g

26%

Cholesterol 0mg

0%

Sodium 161mg

7%

Total Carbohydrate 43.5g

16%

Dietary Fibre 7.6g

27%

Total Sugars 24.5g (natural sugars)

 

Protein 11.5g

 

Vitamin D 0mcg

0%

Calcium 67mg

5%

Iron 3mg

17%

Potassium 205mg

4%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet.2,000 calorie a day is used for general nutrition advice.

elsa jones logo

Elsa Jones is a qualified Nutritional Therapist and author of bestselling book ‘Goodbye Sugar’. She works as a nutrition consultant in a Dublin practice and also internationally via her online nutrition programs. She specialise’s in motivational weight management combining effective nutrition & mind-set strategies. www.elsajonesnutrition.ie

Baked Cod with Mediterranean Vegetables in a Lemon & Herb Crumb

 

Baked Cod with Mediterranean Vegetables in a Lemon & Herb Crumb (serves 2)

I love a dinner that goes into the oven on the one tray and involves minimal prep and clean up. This summery cod dish is super tasty and satisfying and bursting with Mediterranean goodness. You can omit the potato if you want to go for a low carb meal, either way it’s delicious.

Ingredients

  • 2 loins of fresh cod
  • 4 tbsp. olive oil
  • 2 garlic cloves, minced
  • ¼ tsp. chilli flakes
  • 4 tbsp. breadcrumbs
  • 1 tbsp. flat-leaf parsley, finely chopped
  • 1 large courgette, quartered into rectangles
  • 6 cherry tomatoes, halved
  • 1 small red onion, cut into wedges
  • 4 small baby potatoes (quartered)
  • 1 lemon (half for the tray, the other half for zest only)

Method

  • Heat the oven to 200˚C. Prep the courgette, onion and potato and place onto a large oven dish.
  • Pour 2 tablespoons of olive oil into a small bowl, season well with salt & pepper then stir in 1 minced garlic clove. Pour the oil mixture over the vegetables in the oven tray.
  • Top with the two cod fillets. Cut a lemon in half and set aside one half for the breadcrumb. Quarter the other half and add the lemon wedges to the baking tray.
  • To make the breadcrumb topping, heat 2tbsp olive oil in a frying pan. Add one minced garlic clove and the chilli flakes, fry for 1 minute and then stir in the breadcrumbs and fry for another minute or so. Add in the zest of half a lemon along with 1 tablespoon of chopped parsley.
  • Once the breadcrumb is golden, sprinkle it over the cod and bake for 20 mins.
  • Half way through cooking time, add in the cherry tomatoes so they don’t get over cooked. Serve piping hot & enjoy.

Nutrition Facts

Servings: 2

Calories

495

Amount per serving

% Daily Value*

Total Fat 31g

40%

Saturated Fat 4.6g

23%

Cholesterol 40mg

13%

Sodium 233mg

10%

Total Carbohydrate 33.9g

12%

Dietary Fibre 6.7g

24%

Total Sugars 9.4g

 

Protein 26.2g

 

Vitamin D 0mcg

0%

Calcium 75mg

6%

Iron 2mg

10%

Potassium 706mg

15%

elsa jones logo

Elsa Jones is a qualified Nutritional Therapist and author of bestselling book ‘Goodbye Sugar’. She works as a nutrition consultant in a Dublin practice and also internationally via her online nutrition programs. She specialise’s in motivational weight management combining effective nutrition & mind-set strategies. www.elsajonesnutrition.ie

Coconut Cinnamon Cookies

Coconut Cinnamon Cookies_instagram_2Coconut Cinnamon Cookies (serves 10)

If you’re looking for a wholesome treat the whole family will enjoy then these cocolicious cookies are sure to hit the spot! They’re so quick and easy to make and really taste home made with subtle natural flavours.  Perfect for a lunch box treat, but you may find yourself not wanting to share them! A gentle reminder that even healthier treats need to be eaten in moderation so one cookie per serve is ideal.

Ingredients

  • ½ cup coconut oil (room temp)
  • ½ cup coconut palm sugar (available in supermarkets & health stores)
  • 1 free range egg
  • 1tsp vanilla extract
  • 1 cup plain flour
  • ½ cup oats
  • 1 tsp cinnamon
  • 1 tsp baking powder
  • ½ cup coconut flakes (you can break the flakes up into smaller pieces by hand)

Method

  • Set a fan oven to 170°C then line a large baking tray with baking paper.
  • Add the coconut oil and coconut sugar to a large bowl. Use an electric mixer to beat them together until well combined. Follow with the vanilla and egg and beat to combine.
  • Using a sieve, sift in the flour and baking powder into the wet ingredients. Then add in the oats and cinnamon and lightly beat until just combined. Stir in the coconut flakes leaving a small bit over to sprinkle on top.
  • Using your palms, roll a tablespoonful of the mixture into a ball and flatten to make a thick cookie shape. Repeat to make approx. 10 cookies and sprinkle each with a few coconut flakes on top.
  • Bake in the oven for about 15-17 minutes until golden. Allow to cool before eating and store in an air tight container.
Nutrition Facts
Servings: 10
Amount per serving  
Calories 212
% Daily Value*
Total Fat 13.1g 17%
Saturated Fat 10.8g 54%
Cholesterol 16mg 5%
Sodium 29mg 1%
Total Carbohydrate 22.7g 8%
Dietary Fibre 1.2g 4%
Total Sugars 7.6g  
Protein 2.5g  
Vitamin D 2mcg 8%
Calcium 9mg 1%
Iron 1mg 8%
Potassium 49mg 1%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet.2,000 calorie a day is used for general nutrition advice.

elsa jones logo

Elsa Jones is a qualified Nutritional Therapist and author of bestselling book ‘Goodbye Sugar’. She works as a nutrition consultant in a Dublin practice and also internationally via her online nutrition programs. She specialise’s in motivational weight management combining effective nutrition & mind-set strategies. www.elsajonesnutrition.ie