‘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

 

GIRL POWER! Harmony, Happiness and Health for HER

Laura PicThis week, we’re all about Women’s Health. Laura Dowling, Pharmacist Manager of LloydsPharmacy Stillorgan, talks to us about the most common aspects of women’s health she advises upon in the pharmacy. As well as being a pharmacist, Laura is a mum of three, a yogi, a swimmer and an avid healthy eater. She tries to raise her kids, get them to school with full bellies and clean clothes, help her patients, get some ‘me time’, and stay happily married. It’s not easy but it’s fun!

A healthy body leads to a healthy mind, and vice-versa; and with fluctuating hormonal levels throughout her monthly cycle and indeed her lifespan, it is important that a woman feeds her body with the right foods and nutritional supplements to optimise her health. There are many claims made by many products; the important thing is to work with what suits you, your body’s needs and your lifestyle. These are the most frequent topics I get questions about from women in the pharmacy and the general advice I give. Your pharmacist can help you choose exactly what product is right for you and your needs.

Oils for General Wellness

Despite living on an island, a lot of us Irish women don’t eat nearly enough fish or foods rich in essential omega oils. High – quality nutritional supplements can make all the difference to busy women who want to put a spring in their step, especially if you are not a fish lover. I always recommend a good omega oil to someone who has a healthy diet but needs something ‘extra’. Omega oils are fantastic for maintaining heart health and normal cholesterol levels. Personally, I felt that my concentration levels also improved once I started to take them and my hair is super thick and glossy (and I really did have baby brain and thinner hair after baby number 3!). The high-quality fish and crustacean pharmacy brands that I routinely recommend are Eskimo, Morepa, Clean Marine or Revive Krill oil. A vegetarian option would be Udo’s Oil.

Osteoporosis

At present, it is estimated that 300,000 people in Ireland have Osteoporosis. It is not just a female condition but it is estimated that 1 in 2 women over 50 will develop a fracture due to Osteoporosis in their lifetime*. This condition results in bones becoming more fragile and increasingly prone to fracture. It is essential that we get enough calcium and vitamin D to limit our risk of developing osteoporosis. Vitamin D is needed for the absorption of calcium. We get it from sunlight – which in this country is difficult! Exercise can also play an important part in helping to reduce a patient’s risk of Osteoporosis and it is also an important aspect of treatment. So speak to your pharmacist about what supplements can make up for the rainy weather and advice before your start an exercise regimen.

Body Mass Index

Body Mass Index (BMI) is a scale used to assess whether your weight is healthy for your height. It is a general indicator of your risk of obesity and the many related illnesses that can occur when your weight is at an unhealthy level, such as Type II diabetes, high blood pressure or high cholesterol. Your pharmacist can measure your BMI for you in private and advise you on how you can adapt your diet to reach a suitable weight. Free 1-2-1 weight-loss support is available at all branches of LloydsPharmacy as part of our Change your Health direction programme. Visit www.safefood.eu for more information and advice on your diet and weight.

Hormones

I have helped many women that have hormonal imbalances, such as PMT or menopausal symptoms, by recommending vitamin supplements that are known to contribute to the regulation of normal hormonal activity. It is important for women not to be embarrassed by these hormonal imbalances. They are completely natural for a woman to experience. I always tell women to ‘own’ their symptoms. To be kind to themselves. To MAKE time for themselves. To exercise and feel the endorphins flow through their bodies. Sometimes it is the simplest of things that can alleviate low mood and reduce PMT, menopausal symptoms and depression or anxiety. Your pharmacist can advise you on what products may help you.

Period Pain

Many women suffer from moderate to extreme discomfort or pain during their period. This can even limit your daily activities. Many over-the-counter painkillers are safe and effective at keeping pain at bay when used as directed by your pharmacist. Heat is also helpful is relieving discomfort caused by abdominal cramps so try a heat patch or a hot water bottle. Do your best to exercise and stay active during your period to further ease your symptoms.

Energy

A balanced diet with regular meals should ensure your energy levels remain constant throughout the day and you maintain good sleeping patterns. If you’re struggling with tiredness and concentration, many nutritional supplements can help to give more energy. Revive Active is a personal favourite of mine as its perfect ratio of high – quality vitamins provides oodles of energy to even the most fatigued person. Products containing B Vitamins are also known to improve energy levels.

Thrush

Vaginal thrush is something that many women experience. It is a yeast infection and usually occurs if a woman is run down from illness or stress, or if she has just taken a course of antibiotics. Symptoms include itchiness, swelling and discharge. Treatment using over-the-counter creams or pessaries, available from your pharmacy, is usually sufficient to clear the infection in a matter of days. Regular bouts of thrush should be investigated by your GP to ensure you are not suffering from any other complications.

Emergency Contraception

I think that it is wonderful that emergency contraception is now available in all pharmacies in Ireland and this is something I help women with every day. Did you know that there are two ‘morning after pills’ available in Ireland? One (NorLevo) can be taken up to 72 hours after unprotected intercourse and the other (EllaOne) can be taken up to 5 days after unprotected intercourse. If you are in need of emergency contraception, it’s important to act quickly and visit the pharmacy as soon as possible. The pharmacist will take you through a consultation in private to assess which medicine is most suitable for you. Your pharmacist can also talk to you about the most appropriate methods of long-term contraception for your needs. Women who smoke, are overweight or who are over the age of 35 need to discuss the use of hormonal contraceptives with their pharmacist and GP as contraceptive choices which were suitable in the past may no longer be appropriate for them. Visit http://www.thinkcontraception.ie/Contraception-35+.27.1.aspx for more information.

We’re here if you need us…

It is important that women of all life stages know that their pharmacist is available every day to help them at any life stage, trial or tribulation that they are going through. Many women today are so busy and it can be hard to find time to look after our own health and wellbeing as well as the health of our families. Every pharmacy in Ireland has a private room for a discreet conversation with your pharmacist – our advice is free and we’re available whenever the pharmacy is open. Come and talk to us.

* http://www.irishosteoporosis.ie/?/about_osteoporosis/

Meet our Health Direction changers!

As our Change your Health direction campaign draws to a close for the moment, we thought we’d introduce you to some of the in-store coaches who support our customers along their weight loss journey. We had over 800 participants in our programme this January and February, with hundreds more helped last year. With a combined weight loss of over 4000lbs in 8 weeks, we’re so proud of our colleagues who have made such a different to the health of their customers, and just as proud of those customers for achieving their goals. Every week, these guys hold free 1-2-1 private sessions with their Change your Health direction participants, helping them improve their diet and lifestyles to reach their weight-loss goals. We asked them to tell us a little bit more about themselves.

Free weekly weight-loss support is available at any LloydsPharmacy branch.


Kathleen and Trish

Kathleen Ladden and Patricia O’Leary are the weight-loss coaches in LloydsPharmacy Ashe Street, Tralee. They’re currently coaching 16 of their customers to reach their weight-loss targets, with a total of 28 lbs lost in the first 4 weeks. Here’s what they told us about the Change your Health direction programme in their pharmacy:

The Change your Health direction programme is all about helping people understand more about healthy eating, exercise, motivation, and weight management. And how to manage a healthy lifestyle for the future to maintain all the great work they’ve done. What we love most about the campaign is meeting people and helping them to make real differences to their health. We have a good relationship with the customers and they enjoy the recipes that we provide for them and also the free weigh-ins and coaching, which they feel is an added bonus for them.

A typical consultation involves: We take the customer’s details, measure their height and weight, and discuss any issues in which they might have any problems in which they have occurred in the past, preventing them in losing the weight. We ask them to keep a diary of everything they eat & all of the exercise they do every week. That way, we can see where they might be going wrong, e.g. portion sizes, high-calorie foods, not enough protein, etc.

Our customers are delighted with the program. Many of them have commented that the fact it’s a free service is fantastic. One of our participants is in her 70s and has already lost half a stone – anyone can do this! We work hard to give the very best support possible. We listen to the customers and their concerns and give good advice and healthy recipes and meal ideas.

Favourite Healthy Product: Optima Coconut Oil. It’s a brilliant product for cooking and baking with, and so good for you. One of those amazing all-rounder products!

Best Piece of Weight-Loss Advice: Keep a weekly diary so you can track where you’re going wrong with certain foods or exercise.

Thanks, ladies! What an absolutely amazing job you’re doing!


Lorraine Profile

Lorraine Shinners is the Change your Health direction coach for LloydsPharmacy Castletroy, Limerick. We’re always so impressed by the fantastic events she runs for her weight-loss participants. You will regularly see her leading a walking group before the pharmacy opens! We get such incredible feedback about Lorraine’s support as she has helped over 70 people lose weight over the past year! Let’s hear a little bit more about her thoughts on the campaign.

Change your Health direction is such a fantastic programme to help people lose weight, but most importantly it is a lifestyle change. It’s not just a fad or a quick fix – it works! We usually see an average loss of about 14lbs in 8 weeks. I really love that I can spend 1-2-1 time with my customers, giving them special attention tailored just for them.

We have to keep a waiting list of people who wish to take part in the programme – I currently have 35 people on my books! During the first consultation with a customer, we take t full details and measurements, so we can calculate a healthy target and a weekly weight-loss goal. We then take each customer through the programme, step-by-step, and answer any questions they have. Each week, they’ll weigh-in in the privacy of our care room, and I’ll review their diary for the past week to see what changes we can make to improve their diets. Our customers really seem to love the programme and most are amazed that it’s a free service.

My biggest success is without a doubt Sinead, a lady who joined us for weekly weigh-ins during our very first campaign. She lost over six stone in total, and she says it definitely changed the way she looks at food and most importantly it has changed her life. Sinead is still coming to the pharmacy to help her maintain her weight loss, which she is doing very successfully. I’m happy to support her for as long as she needs. I’m just so proud of her!

Personally, I have a huge interest in the programme. I know what it is like to try to lose weight myself, so this helps me understand how hard it can be for people to keep focused on their goals. I really love helping people do just that.

Favourite Healthy Product: It has to be Skinny Tea! It’s a detox and tastes great! Lots of my customers say it aided their weight-loss also.

Best Piece of Weight-Loss Advice: Write absolutely everything you are eating and drinking down. that way you know exactly what you are taking in. It’s so easy to increase your portions or sneak in little snacks. Be vigilant and record it all – when it’s there in black and white, you can’t fool yourself!


NickyNicky Roche is the manager and weight-loss coach in LloydsPharmacy Kilkenny, supported by her colleague Marie. Nicky has helped so many customers reach their target and has changed her own life significantly by following the programme. Some of Nicky’s previous customers from Portlaoise still text her their weights every week! That’s how dedicated she is. Nicky tells us:

The Change your Health direction programme is all about taking control of your health and wellbeing, giving you the opportunity to make a positive change in your life. It is not a “diet”, it is a new way of thinking about food and how your choices can help you be healthier, which in turn can ultimately make you slimmer too. It’s hard to pick what I like most about the campaign! I like that the programme is free, making it available to everyone. I like that the programme allows me to make a positive difference in people’s lives. I love connecting with my members, and helping them to achieve their goals, whether it is to lose weight or just to eat healthier.

When a customer signs up to the programme, I will spend at least 40 minutes learning about their targets, habits and concerns. I will give them a food diary sheet to start filling out even before their first consult. This gets them to start focusing on what they actually eat every day, because it is very easy to fool yourself that you don’t eat that much, but when you see it in black and white on the sheet, it can be a revelation! It also gives me an idea of their current diet and what they like to eat. Then I will show them what their BMI is, and advise on how we can work towards getting it to a healthy range with a weekly weight-loss target.

I explain that they can’t expect to try and change everything immediately, so I ask them, for their first week, to continue to complete their food diaries, to try to be more aware of the amount of calories in foods. To make a couple of small changes in the first week, like choosing porridge for breakfast, and to bring their snacks to work so they don’t get tempted in the canteen. For those that stick with the programme for 8 weeks the average weight loss was between 8-14lbs

All my customers love the programme. They love the fact that the consults are 1-2-1, and FREE! They are even recommending the programme to their friends and family. Since the initial sign up period, most of our new customers have joined by word of mouth from other members and most have met their targets. But 2 real success stories stand out.

Pat is a 79 year old elegant lady, who wanted to drop a dress size and feel healthier. From the first consultation she embraced the programme, started using the My Fitness Pal app and kept her food diary there rather than write it out on the sheets provided. She was very vigilant calculating her daily calorie intake, loved trying out recipes and even gave me a couple to try out. I looked forward to her weigh-in days, she is such a lovely lady and loved the way her new healthy lifestyle was making her feel. She was always apologising for when she strayed off the diet when she visited friends, as they were trying to feed her up! But she stuck to her guns, dropped the dress size, and won a prize for her achievement and dedication.

My second success story is Shiree, a busy, working mum of two young boys, who wanted to fit into her pre-pregnancy jeans. Like Pat, Shiree kept her diary on the My Fitness Pal app, and was always (and still is) the first person to like any posts I put up on my Facebook page. She won a competition I held, to post a picture of one of the recipes she had cooked from the LloydsPharmacy blog. She totally embraced the programme, tried out recipes from the blog, calculated her daily calorie intake religiously, tried out products from our health and wellness section, exercised by running a few times a week, and came into me every week for her weigh in and consultation. By the end of the 8 weeks she got into those jeans and is still following the programme. Even though I am in another county and shop now, we keep in contact and she has gone from over 85.5kg to 79kg, even after this Christmas!

I think it is my passion to help people to achieve their goals. I followed the programme myself and dropped from a size 12 to a size 10, and so was able to empathise with my customers as they went on this journey too. I believe in the programme, I know it works, and love helping people to lose weight and get healthy.

Favourite Healthy Product: Meridian Peanut Butter, because it is a natural source of healthy protein and fat, tastes delicious, and is great when making up a 150 calorie snack that is satisfying and nutritious.

Best Piece of Weight-Loss Advice: To make small changes every week, don’t try to do change everything at once. It takes 21 days to form a habit, so make one small change at a time, and before long you will be on the road to a new you.

We’re so proud of you Nicky! Thanks for all your amazing work. And congrats to all of our coaches and customers who have made amazing differences to their health and happiness over the past 8 weeks!


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.