Welcome to our Healthy Recipe Blog! As part of our Let’s get Healthy for Summer campaign, some of our colleagues have kindly shared their own super healthy meal ideas for you to try. These have all been approved by our in-house Nutritional Coach so you can be sure they’ll help you on your way to becoming a healthier and happier version of you!
We’ll be updating this blog each week with new recipes. Please feel free to let us know what you think and share your own pictures and ideas!
Tasty Lettuce Wraps
A great snack idea from Avril Reilly, pharmacist in our branch in Governey Square, Carlow.
Serves 1 person
- 1 small tin of pink salmon
- 2 tbs cottage cheese
- 2 gem lettuce leaves
Just mix the contents of one small tin of pink salmon with a couple of tablespoons of cottage cheese in a bowl & then spoon into lettuce leaves. I used the little gem lettuce but larger lettuce leaves can be used & wrapped around the filling – just use a cocktail stuck to secure it. Another tasty option is to mash an avocado with tinned salmon or tuna & fill the lettuce leaves.
Eating healthily doesn’t mean you can’t treat yourself now and again! Why not try these yummy cookies dreamed up by Jessy in our branch in Cabra!
Makes 15 Cookies
- 1 banana mashed
- Berries (optional)
- Oat flakes
- Vanilla essence
- Peanut butter (sugar free)
- Pinch of Cinnamon
- Pinch of Nutmeg
- Apple Sauce (make your own if you can!)
- Chopped nuts
- Preheat oven to 175º. Line a baking sheet with parchment paper
- Mix the dry ingredients in a bowl (oat flakes, cinnamon, nutmeg and nuts)
- Add the remaining wet ingredients and mix together thoroughly
- Drop 2 tablespoons worth of the mixture at a time onto the baking sheet, keeping 1.5 inches apart
- Bake for 20 – 30 minutes.
A romantic breakfast or dessert from our in-house Nutritional Coach, Nichola Flood! The way to the heart is said to be through the tummy – these yummy pancakes should do the trick!
Serves 2 people
- 1 cup coconut flour
- 2 tbsps honey or maple syrup
- 1/2 tsp salt
- 1/2 tsp baking powder & 1/4 tsp baking soda
- 1/2 cup Greek yogurt
- 1/2 cup almond milk
- 1 large egg
- 1 tbsp coconut oil
- 1 tsp vanilla
- 1 tsp nutmeg
- 1/2 cup sprinkles
- For the sauce: 1/2 Greek yogurt / 1/4 tsp vanilla / 2 tsps honey or maple syrup (more or less to taste)
Making the Pancakes:
- Preheat a large frying pan over medium low heat.
- In a medium bowl, whisk together the flour, honey, salt, baking powder, and baking soda.
- In a separate medium bowl, whisk together the yogurt, almond milk, egg, oil, and vanilla until well combined.
- Add the wet ingredients to the dry ingredients and mix until just combined. Do not over mix. Let the batter sit for 10 minutes.
- Divide the batter into two bowls, and gently mix half the sprinkles into the first bowl.
- Lightly and carefully grease your pan.
- Spoon the batter into four places on the griddle pan. Cook for 2 – 3 minutes, until golden brown. Flip and cook for 1 – 2 minutes on the other side. Remove pancakes to a wire rack.
- Stir the rest of the sprinkles into the remaining batter, and repeat cooking process.
Making the Sauce:
- In a small bowl, stir together the yogurt, vanilla, honey, and milk. Add more almond milk until desired consistency is reached.
Sweet Breakfast Omelette
Tired of the same old breakfasts! Try this take on a traditional omelette from our Health Strategy Manager, Naomi O’Farrell.
Serves 1, approx. 273 calories per serving
- 3 egg whites
- 1 tablespoon porridge oats
- 1 small banana chopped
- ½ cup blueberries
- Flaked almonds or chopped hazelnuts – dessert spoon
- Chia Seeds – teaspoon
- Coconut oil – teaspoon
- Cinnamon, ground – to your taste but I use about half a teaspoon
- Use a small or medium frying pan on a low heat. Pop on your coconut oil to melt.
- In a bowl, add your porridge oats and 1½ of water and stir. Add in your eggs and for a minute, then add all of the other ingredients and mix them up well.
- When the coconut oil has melted, spread it over the pan. Pour your ingredients into the pan and spread them about evenly. When it’s solid (about 4-5 minutes), fold it over and eat it!
Healthy Banana Pancakes
Avril Reilly, pharmacist in our branch in Governey Square, Carlow, shares this yummy breakfast treat!
- 1 & 1/2 cups porridge oats
- 1 ripe banana, mashed
- 1 & 1/4 cup coconut or almond milk
- 1 organic or free range egg
- 1/2 cup flour ( I used coconut flour but plain flour works equally as well or you can just use extra porridge oats instead)
- 1 tsp bicarbonate of soda
- 2 scoops of Heart-Up
- Coconut oil for frying.
Add all ingredients to a bowl & blend with a hand blender. Heat a tsp of coconut oil in the pan & once melted, add a couple of tablespoons of the mixture. Cook for a few minutes and then flip to cook the other side. Remove from the pan & leave to rest in a warm oven until the remainder are cooked.
These pancakes can be served with Greek yoghurt (for additional protein) & a tsp of seeds (for healthy fats). Alternatively, they can be eaten cold with a teaspoon of nut butter – equally delicious!! 🙂
Sweet Potato Chips and Coconut Spinach & Mushrooms!
Try these great dinner side-dishes, dreamed up by Ruth Burke, pharmacist in our branch in Churchtown, Dublin. So many superfoods on one plate!!
Serves 1-2 people
- 2 small sweet potatoes per person
- coconut oil
- handful mushrooms per person
- handful spinach per person
- seasoning to taste
For the chips: Chop your sweet potato into long chunks
- drizzle with coconut oil
- sprinkle with paprika
- Cook in oven at 180°C approx 35-40mins until soft. Turn half way through cooking.
For the Mushrooms and spinach:
- Chop up mushrooms and cook in a pan with coconut oil. When cooked add spinach and allow to wilt. Sprinkle with black pepper.
I love this with steak cooked in coconut oil – yummy!
Lentil Curry (Dahl)
A super healthy curry dish from Avril Reilly in our branch in Governey Square. This will last you the whole week and just tastes better every day!
- 300g red lentils, rinsed well and drained
- 1 medium onion
- 4 garlic cloves, crushed
- 4 tsp vegetable bouillon powder
- 1 tin of chopped tomatoes or 1 carton of passata
- 1 heaped tsp curry powder
- 1 tsp turmeric (optional)
- 2 large handfuls of baby spinach (optional)
Place the lentils, onion, garlic and bouillon powder into a large pan and add one pint of water. Bring to the boil and simmer for 10 minutes.
Add the tomatoes (or passata), curry powder and turmeric if using. Stir well, cover and simmer for 20 minutes, stirring occasionally. This curry should form a lovely porridge like consistency – if it is too thick, just add a splash of water or if it is too watery, just leave the lid off and continue to simmer until it thickens up. If using the spinach, just add it for the last few minutes of cooking.
This is undoubtedly one of my favourite recipes, I absolutely love it! It can easily be adjusted to suit your own taste e.g. if you fancy it hotter, just add some chilli or add more curry powder. For a richer, tomato flavour add a couple of tablespoons of tomato puree. It’s such a quick and easy dish to make and it freezes really well. You can add extra vegetables if you like, or serve it with some steamed veg. If you are like me, and hate peeling garlic, just get some garlic paste from the supermarket (I use a gourmet garden one – see photo!) – four teaspoons is equivalent to four cloves of garlic. This curry is even lovely eaten cold or use left-overs to top a baked potato – a handy lunch idea! It also makes a delicious cold snack – a couple of tablespoons on a rice cake is very satisfying.
My favourite way to eat this curry is with added cauliflower and topped with a poached egg!!! Don’t knock it ‘til you try it!!! 🙂
Lemony/Garlicky/Chilli-y Prawn Spaghetti
Our Health Strategy Manager, Naomi O’Farrell, cooks this meal at least once a week. We can see why!
These measurements serve 2-3 depending on how hungry you are – easy one to make for more people though! Approximately 300 calories per serving
- I use a nice big wok for this – it’s so much easier to combine all the ingredients at the end
- One of those spaghetti lifter-upper things also makes combining and lifting easier.
- Zest and juice of 1 lemon
- 6 garlic cloves finely chopped – I use 6 but you could go with less but hey, it’s good for you
- 2 medium red chillies finely chopped – again, use less or more depending on your taste buds – I don’t use the seeds
- Fresh Rocket – 1 cup for each person eating
- Whole-wheat spaghetti – ½ cup for each person eating
- 1 tbsp. of Red pesto – I use the one with chilli in it. You could also use a green one but then I’d swap the chillies for green ones so they match – that kind of stuff matters to me 😉 You could also just use a little bit of tomato puree here instead
- 1 pack cooked and ready-to-eat prawns
- Dessert spoon coconut oil
- Salt & pepper to taste
- Sometimes I put in Cherry Tomatoes, sometimes I don’t.
- Parmesan shavings – if you like for the end – included in my calorie estimates so why not!
- Zest your lemon and set it aside
- Get a bowl and put in your prawns. Juice the lemon over the prawns, add some salt and pepper, mix around a leave aside
- Boil the kettle
- Chop your chillies and garlic
- When the kettle’s boiled, use it to get your spaghetti on – this won’t take long!
- Medium heat for you wok, melt your coconut oil
- Add in your chillies and garlic – I like them almost brown
- When you’re happy they’re cooked, add in the pesto (it will spit, be careful) and your prawns and turn the heat down a little; add some cherry tomatoes here too if you’re using
- Your pasta should be cooked by now – take it out, rinse and drain it
- Then add the pasta directly into the wok
- Add in your rocket and mix the whole lot around
- Serve in heated bowls, sprinkle your lemon zest over the top and some parmesan if you’re using.
Kale & Eggs
Another alternative breakfast idea, this time from Ruth Burke, pharmacist in our Churchtown branch. This would have to rightly set up for the day!
- Coconut Oil
- 1 handful Kale per person
- 1-2 eggs per person
- 1 cup spinach per person, pepper to taste
- Optional – parmigiano shavings, pine nuts or cashew nuts to garnish
- Chop up kale and fry in pan in coconut oil until bright green (leaves will have softened)
- This can take about 5-10mins.
- Whisk up 2-3eggs.
- Season with pepper.
- Pour on top of kale and stir until eggs are cooked through.
- All some spinach.
- Plate up and garnish with parmigiano shavings, pine nuts and cashews!!
Coconut Salmon & Kale
You really can’t go wrong with Kale. Add in coconut and you’ve got a superfood extravaganza! Try this tasty dinner from our Health Strategy Manager, Naomi O’Farrell.
Serves 2-3 (use one salmon fillet per person)
- 2 small sweet potatoes per person
- 2 handfuls kale per person
- 2 tbs coconut oil
- 2 red chillis
- 6 garlic cloves
- juice of 1 lemon
- coconut flakes
- teryaki sauce
- soy sauce
- chilli sauce
- salt & pepper
Wash and peel some sweet potatoes and cut them into cubes. Coat them in melted coconut oil and some paprika and stick in the oven on a baking tray at about 200º C – give them a shake and a stir every 10 minutes or so – they should cook for at least 30 minutes so they’re good and crispy. Meanwhile, make a dressing with freshly chopped chillies, chopped garlic, melted coconut oil, chilli sauce, lemon juice, a splash of soy sauce and a splash of teriyaki sauce. Make about half a mug’s worth. Get some kale, wash it then shred it and put it in a baking dish. Coat the kale in some of the dressing, then sprinkle over some coconut flakes. Grab some salmon fillets, place them on the bed of kale, pour on the remaining dressing and a few more coconut flakes then bake in the oven for about 15-20 mins until cooked. These sweet potatoes will make you forget all about chips! The kale will be crispy and a little brown but oh so yum!!