Sharing Lamb with Ribbon Courgette, Mint Yogurt & Hazelnuts

This sharing lamb with ribboned courgettes, rocket leaves and minty yogurt dressing is a real treat and bursting with flavour.  You can barbecue, griddle or grill the lamb but at this time of year it feels great to cook (and eat) outdoors, weather permitting.  Meat can absolutely be enjoyed as part of a healthy diet but its important to prioritise nutrient-dense and fibre-rich whole foods on a daily basis (think green leafy and starchy vegetables, beans, nuts, seeds and some fruits). You could very easily substitute with sirloin steak or butterflied chicken breast depending on personal tastes, but lamb works particularly well with these flavours. This dish is a lovely treat and proof that healthy does not equal boring…..I hope you enjoy it!

Serves 2 | Preparation Time: 10 minutes | Rating: Moderate

You Will Need:

The Lamb:

  • 2 lamb steaks
  • 1 tsp extra virgin olive oil
  • A good pinch of sea salt flakes and freshly ground black pepper
  • 1 tablespoon finely chopped oregano leaves (or 1tsp dried)
  • 1/2 tablespoon finely chopped rosemary (or 1tsp dried)

The Courgette & Rocket Salad:

  • 2 medium sized courgettes
  • 2 cups rocket leaves
  • 1 spring onion, finely sliced
  • 1/2 oz (about 1 tbsp) finely chopped, toasted hazelnuts
  • 1/2 – 1 tbsp extra virgin olive oil

The Mint Yogurt Dressing:

  • 30g plain, low fat natural yogurt
  • 1 tablespoon water
  • 1 tablespoon finely chopped fresh mint
  • 1 small garlic clove, peeled and finely chopped or grated
  • Juice of half a lemon
  • 1 tablespoon capers, drained and crushed (optional)

To Serve: 2 small wholemeal flatbreads (optional – add approx.130 calories per serving, check brand info)

Method:

  1. Prepare the salad: Trim the ends of the courgette and use a vegetable peeler to cut the courgette lengthwise into ribbons.  Scatter onto a large serving plate with sprinkle of sea salt.  Rinse and drain the rocket leaves, and scatter on top of the courgette with the sliced spring onion.
  2. Prepare the mint yogurt: Put the yogurt, lemon juice, garlic, mint, capers and water into a bowl and stir well with a fork to combine. Season lightly with a little salt set aside.
  3. To cook the lamb: pre-heat a grill, barbecue or griddle pan to medium. Season the lamb steaks with salt and pepper, rub with olive oil and the finely chopped fresh herbs. Sear the lamb on both sides for 3-5 minutes each side (3 minutes for medium, 5 minutes for well done).  Remove from the grill and leave to rest before trimming the fat off the meat and slicing into strips.
  4. To assemble: transfer the lamb onto the serving plate or board on top of the courgette and rocket leaves. Sprinkle over the hazelnuts and a few dollops of mint yogurt. Serve alone as a salad or with wholemeal flatbreads.

Nutrition Approx.

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.

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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.

Walnut Brownies

I use only four ingredients – walnuts, cacao, dates and vanilla. Walnuts are rich in omega-3 fats which may improve brain health and prevent heart disease. I’ve spoken about the benefits of eating good quality dark chocolate before, and raw cacao powder is just as nutritious. Cacao is loaded with antioxidants (one of the highest sources along with blueberries and walnuts), as well as iron, copper and magnesium which are essential for energy metabolism (the process of generating energy). Feel free to substitute some of the walnuts for ground almonds, or you could use a combination of your favourite nuts. Replacing the vanilla powder with a tablespoon of good  quality espresso powder is another very popular option!

Makes: 15 | Prep Time: 15 minutes | Rating: Simple

Nutrition: approx.193 calories per serving. Source of omega-3 fatty acids, fibre, iron, magnesium

Ingredients:

  • 150g pitted dates (try to use preservative-free dates)
  • 300g raw walnuts (plus 15g extra for topping – optional)
  • 70g raw cacao powder (plus a little extra for dusting – optional)
  • 15g dark chocolate drops (optional, replace with 15g walnuts if not using)
  • 1 heaped teaspoon vanilla powder

Method:

  1. Tip the dates into a heatproof bowl, cover with hot water and leave to soak for ten minutes to soften.
  2. Meanwhile pulse the walnuts, cacao powder and vanilla in a food processor until they resemble coarse breadcrumbs.
  3. Once the dates have softened drain off the water and add them to the food processor. Pulse the mixture again a few times until a dough forms.
  4. Tip the mixture onto the lined baking tray and press out into the corners. To even out the top place a sheet of parchment on top of the mixture and use a rolling pin or the palm of your hand to smooth out the mixture.
  5. Refrigerate for about an hour to set before slicing into squares. Press some chopped walnuts on top of each brownie and dust lightly with a little cacao powder or some cinnamon.

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.

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.

 

 

MY BIG FAT GREEK YOGURT BOWLS – BREAKFAST

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

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

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

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

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

MANGO + SPIRULINA:

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

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

COCONUT YOGURT, MACA + BLUEBERRY (V)

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

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

BANANA, CACAO + COCONUT BUTTER: 

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

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

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

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

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

PAMELA RYAN | NUTRITIONIST | CORPORATE NUTRITION + YOGA

Website: www.thehealthonist.com

Instagram: @the_healthonist

*Available in LloydsPharmacy Stores

 

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

‘CHIA-LOVE’ BREAKFAST BOWLS – BREAKFAST

Everyone says they don’t “do” St. Valentines Day but secretly we all kind of buy-in to it, if not only to indulge in a little self love. Its not V-Day for another week yet,  but it’s good to be prepared so Im sharing this shamelessly pink breakfast recipe with you in advance.

Truthfully, only after I put the ingredients together did I realise that pomegranate fruit and maca powder are considered in many cultures as natural aphrodisiacs, and have been associated with hormonal health and fertility.  In the interest of science, there is some evidence that can attest to pomegranate juice increasing salivary testosterone levels in men by about 24%; whilst the ingestion of Maca root appears to increase libido in both genders, with three notable studies showing fairly consistent results.

A 30g serving of chia seeds contains 11 grams of fibre, 4g of protein and 5g of omega-3 fatty acid as well as providing almost a third of the recommended daily intake magnesium, manganese and phosphorous. This is particularly impressive when you consider just 30g has only 140 calories, making chia seeds highly nutrient dense.

This fibre and protein rich recipe is an ideal breakfast option and will provide sustained energy and keep you satisfied well into the day whilst the antioxidants and phytonutrients found in raspberries and pomegranate support the immune system and help to repair cell and tissue damage caused by free radicals.

RECIPE

(makes 2 breakfast servings or 4 small, snack-size servings)

  • 2 cups (475 ml) of unsweetened almond or coconut milk (I use Ecomil or Oatly brands)
  • 1/2 cup (6 level tbsp) whole chia seeds*
  • 1 heaped teaspoon of maca powder*
  • 1/2 teaspoon vanilla powder (optional)
  • 1 teaspoon of ashwagandha powder*
  • 1 cup (about 125g) raspberries (fresh or frozen)
  • 1/2 cup pomegranate seeds (about 4 tbsp)
  • 1 Tbsp light tahini (I use Meridian)

To serve

  • 1 Tbsp unsweetened desiccated coconut
  • A few raspberries and some pomegranate seeds

Instructions:

  1. Put the chia seeds, milk, maca, vanilla and ashwagandha (if you’re using it) into a jar with a lid and shake vigorously, ensuring the chia seeds are well combined. Leave aside either overnight or for 10-20 minutes until the mixture thickens (it will look like frog spawn!).
  2. Transfer most of the raspberries and pomegranate to a blender cup (reserve some of the fruit for a topping). Add the tahini and a splash of water. Pulse the fruit until completely mixed.  It will be quite thick which is fine. If you don’t have a blender you could mash the fruit and tahini together with a fork or use a hand-held blender.
  3. When the chia seeds thick and gloopy, combine them with the fruit mixture and stir well.
  4. Transfer to bowls or airtight glass jars (for portability) and top with coconut and fruit. Enjoy!
NUTRITION INFORMATION
Servings Calories Fat Protein Carbs Sugars Fibre
Per half portion 420 29g 11g 42g 14g 21g
Per quarter portion 105 7.25g 2.75g 10.5g 3.5g 5.3g

PAMELA RYAN | NUTRITIONIST | CORPORATE NUTRITION + YOGA

Website: www.thehealthonist.com

Instagram: @the_healthonist