LEMON & MACA CHIA POTS – SNACK

Chia seeds are nutritional powerhouses with an abundance of essential fatty acids, protein and fibre. In fact they are the highest source of fibre of all seeds containing 5g per serving!  Increasing the amount of fibre in your diet can help to regulate blood sugar, keeps your gut healthy and reduces blood cholesterol levels.

This magical seed is also incredibly versatile and can be used in porridge, smoothies or as chia pudding or snack pots that are both satisfying and portable, so you can take them to the office or pack them in a kid’s lunchbox.

There is nothing better than vibrant citrus to invigorate the senses and counter the affects of the afternoon slump. I created this superfood snack-pot with maca powder for a nourishing boost. Maca is considered an ‘adaptogen’, as it can help the body to naturally adapt to stressors such as a demanding job, a busy schedule or intense physical exercise. Instead of reaching for the chocolate bar or biscuit tin during a sluggish afternoon, try this ultra-low sugar snack and sail through the rest of your day!

(serves 2)

Ingredients

  • 2 tbsp Chia Bia whole chia seeds*
  • Juice and grated zest of 1 large lemon
  • 100ml almond milk
  • 1/2 teaspoon Nua Naturals Vanilla powder*
  • 1 teaspoon Nua Naturals Maca powder*
  • 1-2 heaped tablespoon plain greek yogurt (or plain coconut yogurt)
  • 2-3 drops of liquid stevia (optional)
  • Coconut flakes (optional)

*Available in LloydsPharmacy Stores

Instructions

  1. Pour the chia seeds into a a container with a lid (I use a glass jam jar) and add the lemon juice and almond milk and stir.
  1. Add the vanilla and maca, fasten the lid and shake vigorously and then leave aside for 30 minutes (or overnight) to thicken.
  1. After 30 minutes, remove the lid and stir in the yogurt and stevia drops. Divide the mixture into two small glass pots and sprinkle with the lemon zest and some coconut flakes.
Nutrition Facts (per 1 Serving)
Calories 159
Fat (g) 10.4
Protein (g) 5
Carbohydrate (g) 11.8
Fibre (g) 5.5
Sugar (g) 1.2

PAMELA RYAN | NUTRITIONIST | CORPORATE NUTRITION + YOGA

Website: www.thehealthonist.com

Instagram: @the_healthonist

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OVERNIGHT BUCKWHEAT WITH RASPBERRIES & COCONUT – BREAKFAST

We are super excited to announce that Nutritional Therapist Pamela Ryan is back with LloydsPharmacy for our FREE 8 week Change Your Health Direction Programme, which kicks off this January! ‘The Healthonist’ will be providing us with 3 deliciously nutritious recipes each week (breakfast, snack, lunch/dinner) to keep us on track and away from the temptations we got all too comfortable with in December…

Oh January! The Prosecco-fuelled breakfasts of the Christmas holidays by now seem like a distant memory as most of us look to the year ahead with new vigour and determination. One of the most positive things you can do for your health is to start each day with a balanced meal of protein, fats and carbohydrates but unfortunately most breakfasts are top-heavy when it comes to carbohydrates and sugar.

This recipe is a slight departure from ‘overnight oats’ or bircher muesli and is bursting with nutrient-rich seeds – buckwheat, flaxseed and chia seeds.  Whilst most people think of buckwheat as a grain, it is in fact a protein and fibre-rich seed that can help prevent diabetes and despite its name, buckwheat doesn’t contain any wheat or gluten.

Chia and flaxseeds provide an extra ‘hit’ of protein, fibre and essential fats which increase satiety between meals and stabilise blood sugar.  Soaking overnight in a combination of citrus (orange) and water helps to break the seeds down, so they’re easily digested nutrient absorption is maximised!

This recipe makes two servings. Sometimes I’ll double the recipe to last me a few days. If you use glass jars with an airtight lid you can store them in the fridge and grab them on your way out to work on busy mornings.

For the ‘Overnight Buckwheat’ you will need:

  • 3 heaped tablespoons of buckwheat flakes
  • 1 heaped tablespoon of milled flaxseeds
  • 1 tablespoon Chia Bia Whole Chia Seeds*
  • A pinch of Nua Naturals Vanilla Powder*
  • Juice of 1 whole orange
  • 3/4 cup water, almond or coconut milk (I used water)

For Serving you will need:

  • 125g fresh raspberries (blackberries will also work)
  • A pinch of Nua Naturals Vanilla Powder*
  • 125g Coconut yogurt or plain greek yogurt
  • Toasted coconut flakes (or flaked almonds)
  • Two small glasses or airlock jars

*Available in LloydsPharmacy Stores

STEP BY STEP

The night before:

  1. In a bowl combine the buckwheat, flaxseeds, chia seeds and vanilla powder. Stir in the orange juice and your choice of liquid (I used water).
  1. Cover and leave in fridge overnight.

In the morning:

  1. In a bowl mash the raspberries with a fork and stir in a pinch of vanilla powder. You should get a jam-like consistency.
  1. Spoon half of the raspberry mixture into the base of the two glasses, reserving the other half for topping.
  1. Spoon a tablespoon of yogurt into each glass.
  1. Remove the buckwheat from the fridge and give it a good stir. Then divide the mixture between the two glasses.
  1. To finish spoon the remaining raspberry mixture and yogurt on top of the buckwheat and sprinkle the top of each with a tablespoon of toasted coconut flakes.
Nutrition Facts (per 1 Serving)
Using Coconut Milk Yogurt (CoYo) Using Fage Total Greek Yogurt (full fat)
Calories 442 365
Fat (g) 27.4 17.4
Protein (g) 9 13
Carbohydrate (g) 45 46
Fibre (g) 9.3 9.3
Sugar (g) 15 16
Gluten-Free. Grain-Free. High Protein. High Fibre. Essential Fatty Acids.

PAMELA RYAN | NUTRITIONIST | CORPORATE NUTRITION + YOGA

Website: www.thehealthonist.com

Instagram: @the_healthonist

Change Your Health Direction: Week 5

We’re now over 5 weeks in to our Change Your Health Direction campaign. Delightfully, we can confirm that hundreds of you are still active in the programme, losing weight or quitting smoking with the support of our colleagues in pharmacy.   Well done for sticking with it!! Only 3 weeks left to reach your goals.

avrilOur resident CYHD expert, Avril Reilly, Pharmacist in our Governey Square branch, is back this week with an update, this time focused on a particular range of products that are making a significant difference to her CYHD participants…

‘I have mentioned on previous occasions that some of our CYHD participants are using two great Irish products from True-Life to help them along their weight loss journey – Heart Up and Shake Up. Heart Up is a low GI wholegrain barley which delivers high levels of fibre and beta-glucan and it has been scientifically proven to both lower cholesterol and reduce blood sugars and in doing so it helps to sustain energy, fill you up and prevent cravings. It comes in three varieties; blueberry, red berries and original and a scoop of the product can be conveniently added to porridge, soups, salads, scrambled eggs, mashed potatoes etc. A very worthwhile product and we are receiving excellent feedback from those who are using it regularly. Definitely worth a try!!

During the first couple of weeks of the CYHD weight loss program I had been noticing that some of the participants were not eating regularly as they were on the go and found it difficult to bring snacks with them to keep them going in between their main meals. I recommended that they try True-life Shake up as it provides a balanced, convenient snack that they could take anywhere with them and as it contains protein it helps to sustain energy and maintain balanced blood sugars. This daily protein shake also helps to maintain healthy bones, muscles and joints. It comes in three delicious flavours; strawberry, chocolate and vanilla. As it is sweetened with the natural sweetener stevia it won’t upset blood sugar balance, and it is packed full of goodness – even the protein it contains is 100% Irish whey protein from outdoor grass fed cows! It is so much more than a protein shake as it is also high in calcium, low in fat, gluten free, high in fibre and contains 100% RDA vitamin D! The participants who have been using this product have been finding it excellent and even though it is not a weight loss product it has really helped them throughout the past number of weeks on the program and several of them have mentioned that they plan to stay on it long term as it is very affordable and the benefits are outstanding!!’

Fantastic advice as usual from Avril in Carlow; keep it up!!