‘The Healthonist’ Recipes by Pamela Ryan – Sautéed Apple with Cinnamon & Ginger served with Coconut Yogurt

We are now on week 4 of nutritional therapist Pamela’s delicious healthy recipes… let us know if  you have tried any yet and what were your thoughts?

She will be providing plenty more  recipes over the next few weeks! And don’t forget you can also get a free printed version of this recipe and more at your local LloydsPharmacy… enjoy!

Cooked apple is a traditional dish used in Ayurvedic nutrition – the ancient medical system of India. One of Ayurveda’s fundamental principles is that disease begins in the gut, and maintaining a healthy digestive system is fundamental for good health.

Now it seems the scientific research is catching up and there is evidence that a fibre-rich, whole foods diet, is incredibly important for digestive health.

Apple contains pectin, a polysaccharide that is high in fibre and can help regulate bowel movements and reduce inflammation caused by diarrhoea, constipation and irritable bowel disease.

Cinnamon has long been used medicinally in ancient cuisine. It has been shown to lower blood sugar levels and to reduce risk factors for heart disease. Both cinnamon and ginger are known for their powerful anti-inflammatory and anti-microbial properties, and they pair wonderfully with this delicious breakfast dish.

(Serves 1)

You will need:

  • 1 organic apple sliced & cored.
  • 1 tsp ground cinnamon
  • 1/2 tsp ground ginger
  • 1 tsp coconut oil*
  • 2 Tbsp cold water
  • 4 walnut halves, chopped

Method:

  1. In a sauté pan melt the coconut oil over a medium heat. Add the cinnamon and ginger and allow to cook gently for a minute before tossing the sliced apple into the pan.
  2. Add the water and cook for about 15 minutes over a medium heat until the apple is softened. You can add more water to the pan if it gets too dry.
  3. In a separate pan toast the walnut halves for about 2 minutes and remove from the heat.
  4. To serve spoon the apple mixture onto a plate, sprinkle with the walnuts and add a dollop of dairy free coconut yogurt (I use CoYo coconut milk yogurt available in health stores and some supermarkets).

* You can find Optima Raw Virgin Coconut Oil in your local LloydsPharmacy

 

PAMELA RYAN | NUTRITIONIST | CORPORATE NUTRITION + YOGA

Website: www.thehealthonist.com

Instagram: @the_healthonist

 

‘The Healthonist’ Recipes by Pamela Ryan – Broad Bean & New Potato Summer Salad

Pamela Ryan Profile photo

Pamela Ryan

This is week 3 of nutritional therapist Pamela’s recipes with us and she will be providing plenty more super tasty healthy recipes over the next few weeks!

You can also pop into your local LloydsPharmacy for a free printed version of this recipe and more… enjoy!

This meatless salad showcases some of the most delicious organic summer vegetables and is quick and easy to prepare. It is high in fibre and plant protein, so your hunger will be satisfied right up until your next meal.

Broad beans provide the protein with about 10g per cup so they’re a great vegan alternative. They’re also packed with fibre and are a source of iron, magnesium, vitamin C, vitamin A and calcium. In the interest of eating seasonally, buy them fresh during the summer months.

Sweetheart cabbage is a rich source of so many vitamins and minerals including vitamins K, C and B6. This is a true superfood with anti-inflammatory and cancer-fighting compounds.

The recipe makes one serving as a main course, but can easily be split into two portions if serving alongside or before other dishes.

braod bean

You will need:

  • 2-3 sweetheart cabbage leaves, raw & shredded
  • 2 baby radish, washed and finely sliced
  • 1 spring onion, chopped
  • 1 cup broad beans – shelled, washed, boiled for 5 minutes and cooled.
  • 2 medium sized new potatoes, boiled in skins, cooled & sliced.
  • A handful of pea shoots (From ‘The Happy Pear’ – available in supermarkets)
  • A quarter teaspoon (a pinch) of Maldon sea salt & cracked black pepper
  • A tablespoon of extra virgin olive oil

Method:

  1. In a bowl combine the raw shredded cabbage, radish, spring onion, broad beans, new potatoes and pea shoots.
  2. Add the sea salt, a crack of black pepper and the olive oil. Toss and serve!

 

PAMELA RYAN | NUTRITIONIST | CORPORATE NUTRITION + YOGA

Website: www.thehealthonist.com

Instagram: @the_healthonist

‘The Healthonist’ Recipes by Pamela Ryan – Healthy Bounty Bars

Pamela Ryan Profile photo

Pamela Ryan

LloydsPharmacy have collaborated with nutritional therapist Pamela Ryan, to launch ‘The Healthonist’ this summer – a brand dedicated to healthy eating and specialising in nutritional therapy! This is week 2 of Pamela’s recipes with us and she will be providing plenty more scrumptious but healthy recipes over the next few Saturdays!

“My approach is inspired by Hippocrates who famously said “Let thy food be thy medicine” and I believe passionately in the medicinal benefits of whole unprocessed food for multiple health problems from reducing inflammation, supporting hormone health, improving fertility and dealing with blood sugar and metabolic disorders. Most importantly I love food and believe it should be celebrated, shared and enjoyed”.

You can also pop into your local LloydsPharmacy for a free printed version of this recipe and more… enjoy!

bounty

Lets face it, we all crave something sweet and chocolaty from time to time. These homemade coconut bars are a low sugar, healthier version of the infamous “Bounty” and taste just as delicious for an occasional guilt-free treat.

(Makes about 20)

You will need:

  • 140g unsweetened desiccated coconut
  • 1 bar creamed coconut (I use Biona).
  • 6 Tbsp coconut oil (melted)*
  • 2 Tbsp nua naturals coconut palm sugar
  • 1 teaspoon vanilla powder/vanilla extract
  • 120g dark chocolate (85% cocoa solids)

Method:

  1. In a large bowl combine the desiccated coconut and creamed coconut (Tip! In colder weather, the creamed coconut will be solid at room temperature so you can soak the packet in hot water to melt it before adding to the mixture).
  2. Melt the coconut oil over a gentle heat and add the coconut sugar and vanilla powder / extract. Let the coconut sugar dissolve and then pour the mixture into bowl with the creamed and desiccated coconut.
  3. Mix well to form quite a soggy ‘dough’.
  4. Line an 8 inch square tin with parchment and press the mixture down into the edges (if you have a larger tin don’t worry, you can press the mixture out to a rough 8 inch square and it will hold). Set in the fridge for about 20 to 30 minutes until hard.
  5. Turn the tin of coconut mixture out onto a board, peel away the parchment and slice into small bars. Place the bars back onto the baking dish and into the freezer.
  6. Meanwhile melt the chocolate in a glass bowl over a saucepan of hot water (make sure the water isn’t touching the bowl).
  7. When the chocolate is melted remove the bowl from the heat and leave it to cool very slightly before dipping the frozen coconut bars into the chocolate, coating the entire bar (use to small spoons or forks….or lick fingers!).
  8. When all the bars are coated, place them back in the fridge to set. You can drizzle any excess chocolate over the top using a small teaspoon and return to the fridge again.
  9. These bars will keep in the fridge for about a month if stored in an airtight glass container. Will they even last that long??!

* You can find Optima Organic Raw Virgin Coconut Oil and Nua Naturals products in your local LloydsPharmacy.

 

PAMELA RYAN | NUTRITIONIST | CORPORATE NUTRITION + YOGA

Website: www.thehealthonist.com

Instagram: @the_healthonist

‘The Healthonist’ Recipes by Pamela Ryan – Healthy Rhubarb & Ginger Chia Pudding

Pamela Ryan Profile photo

Pamela Ryan

We are delighted to announce that LloydsPharmacy are collaborating with nutritional therapist Pamela Ryan, to launch ‘The Healthonist’ this summer – a brand dedicated to healthy eating and specialising in nutritional therapy! Pamela will be providing us with DELICIOUS but healthy weekly recipes over the next few Saturdays.

“My approach is inspired by Hippocrates who famously said “ Let thy food be thy medicine” and I believe passionately in the medicinal benefits of whole unprocessed food for multiple health problems from reducing inflammation, supporting hormone health, improving fertility and dealing with blood sugar and metabolic disorders. Most importantly I love food and believe it should be celebrated, shared and enjoyed”.

You can also pop into your local LloydsPharmacy for a free printed version of this recipe and more… enjoy!

Rhubarb reminds me of my grandmother. As a child I spent most weekends on the farm with my grandad, collecting eggs and playing with jet black kittens in the old barn. After a delicious lunch there was always a homemade rhubarb, apple or blackberry tart depending on what was in season. My mother would despair (more sugary treats) but we were in our granny’s!

This recipe is a low sugar alternative to typical rhubarb dishes, is high in fibre, healthy omega 3 fats, vitamins A, D, E and K, vitamin C and several B-complex vitamins. Its also a great source of essential minerals calcium, magnesium and potassium.

This is a great filling breakfast (or dessert, without the chia seeds). Rich in dietary fibre and healthy fats this dish will support digestive health and improve bowel function, promote heart health and lower inflammation.

(Serves 4)

You will need:

  • 8 rhubarb stalks
  • Juice & zest of 1 large orange
  • 1 thumb-size piece fresh ginger, peeled & grated
  • 2 tablespoons of nua naturals coconut palm sugar*
  • 1/2 teaspoon of nua naturals vanilla powder*

To serve:

  • 4 tablespoons nua naturals chia seeds*
  • Coconut yogurt
  • Fresh mint or basil leaves

Method:

1.Preheat oven to 180oC. Trim the ends of the rhubarb, chop into 2 inch chunks and spread onto a baking tray.

2.Mix the ginger, orange zest, orange juice, vanilla powder and coconut sugar. Pour over the rhubarb and mix well so the rhubarb is nicely coated and add a splash of water to the tray as well.

3.Cover the rhubarb with foil and roast for 15 to 20 minutes (you want the rhubarb to hold its structure).

4.Remove from the oven and allow to cool (you can store the mixture in the fridge for up to 5 days).

5.Soak the chia seeds in water for 15 minutes (or overnight) so that they form a gel (you can store the chia gel in the fridge for up to a week).

6.To serve, spoon some chia gel into a bowl, top with a few tablespoons of the rhubarb mixture and a large dollop of coconut yogurt.

 

*You can find Nua Naturals products in your local LloydsPharmacy

PAMELA RYAN | NUTRITIONIST | CORPORATE NUTRITION + YOGA

Website: www.thehealthonist.com

Instagram: @the_healthonist

 

Cook yourself Healthy! More Recipes…

Welcome everyone to the last of our recipe blogs for the moment. We’re at the end of another amazing 8 Week Change your Health direction campaign here at LloydsPharmacy. We’ll be totting up the total weight lost over the coming week and we’ll tell you all about how our customers got on soon. You can still avail of free 1-2-1 weight-loss support at any LloydsPharmacy branch, anytime of year, where you can also get printed copies of any of the recipes featured on our blog.

We hope you enjoy these final few healthy recipes, all dreamed up and cooked up by our own colleagues here at LloydsPharmacy. Each is suitable for anyone trying to lose weight, coming well under your calorie allowance. And even better, they’re tasty to boot!

Happy, healthy cooking! Until next time…


Muscle OmeletteRoss Omelette

This is a hefty breakfast idea, perfect for someone exercising regularly or increasing their protein, but still only 320 calories. It’s so, so simple to whip up even during the week. Thanks to Ross Loughran, manager of LloydsPharmacy Crumlin Village, for this super recipe that would satisfy us even at dinner time. Ross is a keen fitness-fanatic so if this keeps him going, it’ll keep anyone going!

Serves 2-3

Ingredients:

  • 4 eggs (changeable to 2 if only one person eating)
  • 1 red pepper
  • Handful of baby spinach
  • 1/2 servings of light cream cheese
  • 10g REAL butter (or 2tsp of Coconut Oil)

Method:

  1. Melt butter or coconut oil in pan
  2. Dice up the peppers and add to pan
  3. While peppers are sautéing, crack eggs into a bowl and mix.
  4. When peppers are soft, add in eggs and give the mixture a whisk.
  5. As omelette cooks, throw on spinach and cream cheese and cook until omelette cooked through.
  • OPTIONAL: I tend to heat the grill and throw the pan in under it so it’s being blasted from above as well as below. Only needs to stay there until omelette has a nice golden colour to it.
  1. Serve and enjoy!

Healthy Sweet & Sour ChickenMaria S and S Chicken

We love recipes that make a typical take-away dish healthier. This one is even better because it’s so quick and easy to make. MSG-free and packed with nutrients, make this your new Friday night treat! Thanks to Maria Hennessy in LloydsPharmacy in Thurles for this fantastic healthy twist on a take-away favourite!

Serves 4

Ingredients:

  • 4 chicken breasts
  • 75ml balsamic vinegar
  • 50ml good quality honey
  • Teaspoon of black and red pepper
  • Teaspoon or two of garlic powder
  • Two courgettes
  • Two red peppers
  • Two teaspoons of coconut oil
  • One teaspoon of curry powder or green pesto
  • Couscous

Method:

  • The night before I make a marinade of the honey and vinegar. Dice and place the chicken breasts in a Pyrex bowl pour the marinade over and sprinkle the black and red peppers over it. Cover with cling film and leave in the fridge overnight.
  • The next day place two teaspoons of coconut oil in the pan and cook on medium heat for twenty minutes. Add courgettes and peppers chopped and two teaspoons of garlic powder. Cook for another twenty minutes or more until cooked. I use a low to medium heat.
  • I served this then with couscous, with curry powder or green pesto mixed through it to give a bite.

Skinny Fish Pie

Joanne Fish Pie

‘Fish Pie’ and ‘Low-Calorie’ are not phrases you usually hear in the same sentence. Yet it’s hard to resist such a warming and hearty dish, especially during cold, wet, grey weather. Well, thanks to Joanne Kissane, our Superintendent Pharmacist, you don’t have to resist! This version of Fish Pie involves some healthy swaps to the usual ingredients, resulting in a very healthy and weight-loss friendly dinner! Freeze for next week or have for lunch tomorrow.

Serves 6

Ingredients:

  • 450 g butternut squash
  • 450 g of carrot/swede combined
  • 600 ml of unsweetened almond milk
  • 2 bay leaves
  • 500 g of fish – I use a mix of white cod, smoked cod and salmon
  • Coconut Oil
  • 1 large onion chopped
  • 2 garlic cloves crushed
  • 4 celery sticks – chopped
  • 150 g diced mushrooms
  • 100 g frozen peas
  • 2 tablespoons of corn flour
  • Small bunch of fresh parsley
  • Salt and pepper.

Method:

  1. Boil the butternut squash, swede and carrot until tender. Drain when cooked and mash the two together. Season with salt and pepper.
  2. Heat the almond milk with the bay leaves and fish mixture in a large non-stick frying pan until it comes to the boil; then simmer for a minute until the fish is almost cooked through. Remove the fish to a plate and strain the milk into a small saucepan. Reserve the milk.
  3. Rinse the pan and add 1 or 2 tsp of coconut oil to melt. Fry the onion and garlic for 5 minutes until soft.
  4. Add the celery and cook on high for another 5 minutes. Add the mushrooms and cook for a further 3 minutes until the mushrooms give out their juices. Remove from the heat. This mixture needs to be dry so drain off any juices.
  5. Fold the fish into the vegetables with the peas. Transfer this mixture to a baking dish – you will need a large dish
  6. Pre-heat the oven to gas mark 6 /200 °C/fan oven 180 ° Take a couple of tablespoons of the reserved milk and mix with the corn flour. Stir this paste–like mixture into the remaining milk and bring to the boil, stirring until it thickens. Then add parsley and seasoning.
  7. Pour the parsley sauce over the fish/vegetable mixture and fold gently together
  8. Top with the butternut squash and carrot/swede mash
  9. Bake for 20 minutes until the mixture is golden and bubbling
  10. Enjoy with your favourite green vegetables.

Apple Oat SconesNaomi AppleScones

Baking and snacking should go hand-in-hand when you’re attempting to lose weight. Making your own healthy treats means you can control exactly what you’re taking in and satisfy your cravings for treats. One of these scones is about 160 calories and contains protein and fruit as well as the goodness of oats and spelt flour. This recipe comes from Naomi O’Farrell, our Health Strategy Manager

Makes 8 scones

Ingredients:

  • 150g wholemeal spelt flour
  • 50g porridge oats
  • 5 tsp baking powder
  • 1 tsp ground cinnamon
  • ½ tsp salt
  • 30g coconut oil, melted
  • 120g 0% Greek Yoghurt
  • 45ml good quality maple syrup
  • 40ml slimline/skimmed milk
  • 1tsp vanilla extract
  • 1 large apple, cored and chopped up into small chunks (about 1cm).

Method:

  • Turn oven on to 180° fan and line a large baking tray with parchment paper
  • In a large bowl, mix flour, oats, baking powder, cinnamon and salt
  • Make a well and add the coconut oil until thoroughly mixed
  • Mix in the yoghurt, maple syrup and vanilla extract, along with 2 tbs of the milk (you’ll be using the rest later)
  • Mix well before folding in the apples
  • Put your mixture onto the tray and shape into a circle about half an inch high
  • Cut into 8 portions (or more if you are happy with smaller scones), separating each segment gently
  • Coat the scones with the rest of the milk, sprinkle with oats and cook for 25-30 minutes until a cocktail stick comes out clean.

Treat Yourself! Recipe time…

We’re delighted to have some new recipes to share with you again this week. And we’ve pulled some old ones out of the bag for you too, as we’re focusing on treats! Each of these delicious ideas has been cooked up by one of our own colleagues here at LloydsPharmacy.

When you’re trying to lose weight, it can feel like you should cut out every single treat or dessert, right? The problem with that is as soon as you start eating normally again, your weight may start to creep back up. Use your snacks (you should be having two a day) to satisfy your cravings for sweets or treats. And allow yourself dessert every so often but think about how you can make a healthier version.

All of these recipes, and lots more, can be printed off for you at any branch of LloydsPharmacy, where you can also receive free weekly 1-2-1 weight-loss support as part of our Change your Health direction programme.

Happy, healthy cooking! We hope you enjoy 🙂


 Chocolate CracklesJoanne Choc Crackles

Snacking is a challenge for a lot of our weight-loss participants. We’re used to starving ourselves when trying to lose weight and end up being totally low on energy as a result. You need to eat every 2.5-3 hours whether you’re hungry or not in order to keep your energy levels sustained. Snacks can easily serve as treats and relieve sweet cravings. This easy-peasy recipe from Joanne O’Brien in LloydsPharmacy Claremorris should ease your chocolate wants. And so very simple! Coming in at about 50 calories per portion, you can even have two!

Makes 12 portions

Ingredients:

  • 4 cups brown rice puffs (check the wholefoods section of your supermarket)
  • 2 tbs good quality honey
  • 2 tbs cacoa powder
  • 1 cup coconut butter (check your local health food store or use a good nut butter instead).

Method:

  • Put rice puffs into a large bowl
  • Melt all other ingredients in a saucepan on a medium heat until combined
  • Mix into rice puff mixture and stir well
  • Spoon into bun cases
  • Refrigerate until firm.

 Guilt-Free Chocolate BrowniesAvril Brownies

Another super healthy snack idea for when you’re craving something sweet. Perfect with a cup of coffee at your afternoon break. These delicious brownies are so quick and simple to make, you won’t believe it! They’ll keep for up to 5 days in the fridge or you can freeze for even longer if you wish. Another great recipe from Avril Reilly, pharmacist and weight-loss coach in LloydsPharmacy, Governey Square.

Ingredients:

  • 1 cup almond flour
  • 1 cup dates
  • ½ cup Meridian almond butter
  • ¼ cup Nua Naturals cacoa powder

Method:

  1. Simply place all of the ingredients into a food processor or blender and mix well.
  2. Transfer the mixture to a baking tray lined with parchment paper and press down firmly. Top with chopped nuts (optional).
  3. Refrigerate for a few hours before cutting into small squares.

Mandarin and Nut Fro-YoNaomi Fro Yo

Ice-cream is a very big no-no when you’re trying to lose weight. Frozen Yoghurt isn’t really much better in terms of calories. This version by our Health Strategy Manager, Naomi O’Farrell, might satisfy your ice-cream cravings and comes in at only 200 calories a portion. It takes a little bit of monitoring but it’s still super-easy and worth the effort! Mix up the fruit and the nuts as you fancy. Rum is used here as it prevents the yoghurt from freezing too much but you can use vodka instead.

Makes 5 portions – approx. 2 tablespoons per portion

Ingredients:

  • 3 mandarins, peeled and segmented, pips removed and frozen for a at least a few hours
  • 500g 0% Fat Greek Yoghurt
  • 50g chopped hazelnuts
  • 1 shot white rum
  • 1 tsp vanilla extract
  • 2 tbs good quality maple syrup.

Method:

  1. Start the night before by peeling the mandarins, separate the segments, remove pips and place in the freezer in suitable container with lid
  2. In the morning, add the mandarins to a food processor and whizz into slush – about 10 seconds
  3. Add the rest of the ingredients and blend until smooth
  4. Place into a container suitable for freezing with a lid
  5. Put into your freezer and stir every 2-3 hours until it’s frozen fully
  6. Enjoy with a few chopped nuts and fresh fruit.

Chia Seed PuddingChia Seed Pudding 1

If you haven’t heard of Chia Seeds, where have you been?! Avril Reilly, pharmacist and Weight-Loss coach at LloydsPharmacy Governey Square gave us this exciting way to use chia seeds. This versatile pudding can be eaten as a delicious, filling breakfast or as a dessert. It can also be enjoyed hot or cold. Avril likes hers with a tablespoon of greek yoghurt and some fresh berries. If you are short on time then this is a great option as it can be quickly prepared in advance and stored in the refrigerator for 2-3 days. Use a jar you have a lid for so you can bring it to work. It’s a winner all round!

Serves 1

Ingredients:

  • 1 tbsp chia seeds
  • 150mls unsweetened almond milk
  • 1 tsp vanilla extract
  • Optional:
    • 1 scoop protein powder (I used Sun-Warrior vanilla rice protein powder)
    • 1 tsp raw cacoa powder
    • Stevia to sweeten

Method:

  • Simply add chia seeds and vanilla extract to a jar and pour in the unsweetened almond milk.
  • Give it a good shake and pop it into the refrigerator, preferably overnight.
  • The chia seeds absorb the almond milk to form a gel-like consistency.

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.

Chocolate Avocado MousseAvril Avo-Cho mousse 1

This incredible mousse comes from Avril Reilly, pharmacist and Weight-Loss Coach in LloydsPharmacy Governey Square. A fab dinner party dessert, nobody will believe it is so healthy! Also, great when you are in need of a chocolate hit. The Nua Cacoa powder used in this recipe is a powerful superfood, rich in anti-oxidants, magnesium, iron, chromium, zinc and sulphur. Who ever thought that healthy food could taste this good?!

Serves 2-3.

Ingredients:

  • 1 large ripe avocado
  • 1 ripe banana
  • 1 tsp lemon juice
  • 2 tbsp water
  • 2 tbsp Nua Raw Organic Cacoa Powder
  • Optional: honey, stevia or xylitol to sweeten.

Method:

  • Add cacoa powder to a bowl and blend in the avocado, banana, lemon juice, water using a hand blender. Alternatively, add to a food processor and blend until smooth.
  • Sweeten to your desired taste using the suggested sweeteners.
  • Spoon the mixture into espresso cups or ramekins and chill in the freezer for one to two hours.
  • Transfer to the refrigerator for 20 minutes before serving.
  • Sprinkle with a little cacoa powder or some chopped nuts and serve with a juicy, fresh strawberry or two!

 ‘Eat Clean’ Chocolate Treats!Eat Clean Choc Treats

It’s time for something sweet! A great healthy treat from Sarah Ashe, Category Manager at LloydsPharmacy Support Office. This is a perfect option for satisfying chocolate cravings and suitable as one of your snacks or treats. Another recipe that proves that eating healthy doesn’t need to be boring! Nua powders are now available at selected LloydsPharmacy branches – ask your local team for more details. We just love them!

Use a fun ice-cube tray to make more interesting shapes. Sarah used a flower designed tray for her treats.

Makes enough to fill a 16-hole ice cube tray

Ingredients:

  • 3 tablespoons coconut oil
  • 4 tablespoons of Nua Natural Cacao Powder
  • 2 tablespoons of good quality honey
  • 1 teaspoon vanilla extract.

Method:

  • Put all of the ingredients into a small saucepan on a medium heat
  • Keep stirring until everything is melted and the mixture is smooth
  • Pour the mixture into an ice-cube tray – silicone trays work best and make it easier to pop out
  • Put the tray into the freezer for about 15-20 minutes
  • Store your treats in the fridge for up to 5 days
  • Enjoy!!

Healthy Banana & Walnut MuffinsNaomi Banana Muffins

Sometimes you just need something sweet! These muffins can be a treat, a snack or perhaps breakfast. They come in at just under 200 calories each and taste like way more. This recipe comes from our Health Strategy Manager, Naomi O’Farrell.

Makes 12 muffins using a regular muffin tray

Ingredients:

  • 1½ cups whole-wheat spelt flour
  • 1 teaspoon baking soda
  • ½ teaspoon salt
  • ½ teaspoon baking powder
  • 2 medium eggs
  • 2 tbs melted coconut oil
  • ⅓ cup pure maple syrup
  • 3 small very ripe bananas
  • ½ cup chopped walnuts

Method:

  • Turn your oven on to 180°
  • Line a 12-hole muffin tray with bun cases
  • Whisk together the flour, baking soda, baking powder and salt. Make a well and drop in the eggs, oil and syrup. Blend with a fork until fully mixed
  • Mash the bananas and fold them into the batter with the walnuts
  • Divide the mixture evenly into the muffin cases (one dessert spoon per case)
  • Bake for 20-22 minutes until a cocktail stick comes out clean.

Nicky’s Ugly Cookies!Nicky Ugly Cookies

Nicky Roche is our weight-loss coach in LloydsPharmacy Kilkenny and has really caught the cooking bug! We hear that she is constantly trying new snack ideas for her colleagues and customers, experimenting with our colleague recipes to create even more variety. We love the look of these ‘ugly’ cookies! A great snack or treat idea, you won’t feel ugly eating them! Only 35 calories per cookie – what’s not to love?!

These cookies are chewy and crunchy; they can also be half dipped in dark chocolate to give that extra bit of decadence.

Makes 12 Cookies

Ingredients:

  • 8 large egg whites
  • Pinch of salt
  • 2 cups xylitol
  • 2 cups shelled, toasted hazelnuts, chopped finely

Method:

  • Preheat oven to 140 Celsius.
  • Beat egg whites and salt until almost firm.
  • Then gradually beat in sugar, one tablespoon at a time, until egg whites hold stiff peaks.
  • Scape egg mixture into a heavy saucepan. Add nuts, and stir over a low/medium for about 20 minutes until batter is light golden in colour.
  • The batter will reduce in volume as it cooks.
  • Remove from the heat, and spoon round teaspoonfuls onto a lined baking sheet. Place about an inch apart. Bake in the oven until golden brown and firm to the touch, about 30 minutes.
  • Cool completely on a rack before serving. Can be stored, at room temperature, in an airtight container for up to a week.


Mandarin & Oat MuffinsNaomi Mandarin Oat Muffins

Coming in at about 150 calories, these healthy muffins make a great treat or snack, or even breakfast if you’re on the run. With plenty of protein and fruit, they are a great addition to a school lunch box. They’ll keep for about 3-4 days in an airtight container. This recipe comes from our Health Strategy Manager, Naomi O’Farrell.

Makes 12 muffins

Ingredients:

  • 1 cup wholemeal spelt flour
  • 1 cup good quality porridge oats (do not use quick oats; they’re too fine)
  • 50g ground almonds (use flaked or chopped if you want a bit more texture)
  • 5 tsp baking powder
  • 1 tsp baking soda
  • 1 pinch of salt
  • 1 medium egg
  • 1 cup of Greek yoghurt
  • 2 tsp vanilla extract
  • ¾ cup of Agave Nectar (honey substitute). Use Maple syrup if you prefer
  • 4 small mandarins, peeled and chopped (watch out for pips! I used a cooking scissors to chop – much easier)
  • Butter for greasing.

Method:

  1. Preheat the oven to 160 degrees Celsius.
  2. Grease your muffin tray with butter – don’t use bun cakes – I tried to and they stuck!
  3. In a large bowl, mix the flour, oats, almonds, baking powder, baking soda and salt. Mix well and set aside.
  4. In another bowl, beat the egg. Then one by one, add the yoghurt, vanilla extract and agave nectar, whisking well each time you add each.
  5. Mix in the mandarins.
  6. Add the wet ingredients to the dry and mix well.
  7. Divide evenly into your muffin tray. Sprinkle with some oats for prettiness.
  8. Bake in the oven for 35-40 mins until golden and a cocktail stick comes out clean.
  9. Leave to cool in the tray for about 15 mins before moving to a wire rack to cool completely.

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.