Poached Eggs with Avocado Smash on Toast

5_avo and eggs instagram

This makes for a super filling breakfast or lunch. I love this meal combo as it’s super tasty and satisfying. The combination of protein, healthy fats and wholegrain carbs make for a nutritionally balanced meal that’s bursting with nutrients which fuel our body and mind.  The ultimate ‘good mood food’!

Ingredients (serves 1)

  • 1-2 eggs
  • 1 slice of bread, toasted (rye, wholegrain or sourdough work well)

Avocado Smash

  • ½ a ripe avocado (or use all & refrigerate the other half of the smash for following day or freeze)
  • A good squeeze of lime juice
  • A good pinch of sea salt
  • A sprinkle of chilli flakes/paprika/mild chilli powder

Optional extras

  • 1 tbsp. Feta Cheese, crumbled
  • 4 cherry tomatoes, halved
  • A handful of mixed salad leaves

Method

  • Peel & mash the avocado with a fork, season with salt & chilli flakes, add a good squeeze of lime juice.
  • Poach egg/s in boiling water to your liking (I add vinegar to the boiling water)
  • Spread the avocado smash on a slice of toast & top with the poached egg/s.
  • Add crumbled feta and cherry tomatoes and serve with a mixed leaf salad, if desired

elsa jones logoElsa Jones is a qualified Nutritional Therapist and author of bestselling book ‘Goodbye Sugar’. She works as a nutrition consultant in a Dublin practice and also internationally via her online nutrition programs. She specialise’s in motivational weight management combining effective nutrition & mind-set strategies. www.elsajonesnutrition.ie

 

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Apple N Cinnamon Oatmeal Squares

4_apple and cin oatmeal squares

These soft & chewy oatmeal squares taste and smell like warm apple pie. High in fibre and slow releasing carbohydrates they make the perfect on the go breakfast or mid-morning/afternoon snack. Chia seeds are rich in omega 3 fats which support heart health by lowering blood pressure, cholesterol levels and inflammation. There’s also solid evidence that oats can help lower blood cholesterol thanks to the power of beta-glucan, a soluble fibre found in oats.

Ingredients (makes 9)

  • 2 cups rolled oats
  • 3 tbsp. chia seeds (I use white chia as less noticeable for kids)
  • 2 tsp. cinnamon
  • 1 cup apple puree/sauce (stew 2 apples in a little water or buy apple sauce, unsweetened preferably)
  • 2 tbsp. coconut oil, melted
  • 1 tbsp. honey, optional (agave, brown rice/maple syrup work well too)

Method

  • Set the oven to 180 degrees and line an 8X8 inch baking tin with parchment paper. (I lightly rub coconut oil onto the tin to allow the parchment paper to stick and leave overhang on all sides for easy removal.)
  • In a large bowl, combine the oats, cinnamon and chia seeds.
  • Stir the honey into the melted coconut oil, if using. Make a hole in the middle of the dry ingredients and bit by bit, add the melted coconut oil and apple sauce, mixing well as you go.
  • Transfer the mixture into the baking tray. Use the back of a spoon to spread the mixture evenly throughout the tin, take a minute to do this well for best results.
  • Bake in the oven for approx. 25 mins until firm and golden.
  • Allow to cool in the tin for 20 mins then carefully transfer to a wire rack to fully cool for another 30 mins (cutting too early may cause crumbling). Cut into 9 squares and keep in an air tight container for up to 4 days.

elsa jones logoElsa Jones is a qualified Nutritional Therapist and author of bestselling book ‘Goodbye Sugar’. She works as a nutrition consultant in a Dublin practice and also internationally via her online nutrition programs. She specialise’s in motivational weight management combining effective nutrition & mind-set strategies. www.elsajonesnutrition.ie

Sweet Potato, Quinoa & Feta Salad

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A tasty and filling winter salad…

◊ Make as a light supper then get a couple of lunches out of it the following days.

◊ A high fibre, nutrient dense salad powered with plant protein & iron.

◊ Rocket leaves and apple cider vinegar enhance digestion whilst quinoa, onion & seeds are prebiotic which means they support your gut health.

Ingredients

  • 2 medium sweet potatoes
  • ½ tsp paprika (optional)
  • 1.5 tbsp. olive oil
  • 1 cup quinoa
  • 1 + ¾ cups vegetable stock
  • 4 fistfuls rocket leaves
  • 100g feta cheese, cut into cubes
  • 2tbsp. red/pink onion – very finely diced
  • 2tbsp. toasted seed mix (e.g. pumpkin, sunflower seeds)
  • 1 tbsp. dried cranberries

 Dressing (whisk to together in a cup)

apple cider vinegar twitter

Method

  • Set oven to 200 degrees Celsius. Peel the sweet potatoes and cut into bit sized cubes.
  • Toss with the olive oil & paprika and spread out evenly on a baking tray. Roast in the oven for approx. 20-25 mins, tossing half way through. Remove from oven when tender and caramelized and allow to cool.
  • While the potatoes are cooking, rinse the quinoa under cold water in a sieve then add to a pot of vegetable stock. Bring to a boil then simmer uncovered for approx. 20 mins, stirring occasionally. Turn off the heat, cover pot with a lid then allow to sit for another 5 mins. Fluff with a fork and allow to cool.
  • Add the quinoa to a large salad bowl, stir in the finely chopped onion followed by the sweet potato. Pour the dressing over and mix to combine. *Throw in the rocket and toss the ingredients together with your hands. Top with cubes of feta and sprinkle with the seeds mix and dried cranberries.

Notes: This salad can be served warm or cold and keeps well in the fridge for 2-3 days. *If you plan to get a few days out of this salad, then you could add fresh rocket to each serving as you go instead of mixing it in from the start.

elsa jones logo

Elsa Jones is a qualified Nutritional Therapist and author of bestselling book ‘Goodbye Sugar’. She works as a nutrition consultant in a Dublin practice and also internationally via her online nutrition programs. She specialise’s in motivational weight management combining effective nutrition & mind-set strategies. www.elsajonesnutrition.ie

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.

Coconut Fish Fingers + Smashed Peas

This classic combination gets a healthy overhaul! Coconut, a hint of cayenne pepper, fresh lime, mint and sweet peas make for a light, summertime dish. Serve with a big salad of fresh leafy greens or stuff them inside wholegrain pitta breads for a great picnic lunch. We won’t mind if you add a little tomato ketchup on the side either!

Serves: 2 | Cooking Time: 25 minutes | Rating: Simple

Free From: gluten, wheat, cow’s dairy, refined sugar and meat

Ingredients:

  • 2 fresh cod fillets (about 250g – 300g)
  • 40g coconut flour, almond flour or gluten free plain flour
  • 1 large free-range egg
  • 50g desiccated coconut
  • A good pinch of sea salt
  • 1 tsp ground cayenne pepper
  • 1/2 tbsp Optima raw virgin coconut oil*
  • 1 cup frozen peas
  • 4-5 fresh mint leaves
  • Juice of half a lime
  • 2 tbsp water
  • A pinch of sea salt

To serve:

  • Fresh mixed leafy greens
  • A good quality natural tomato ketchup (optional)

Method:

  1. Preheat oven to 200 C (400 F).
  2. Crack the egg into a small bowl and lightly beat. Lay out two small plates, one with the coconut flour and the other with the desiccated coconut.
  3. Slice the fish into finger-width strips.
  4. Coat the fish strips with the flour, dipping them into the egg and then coat them with the desiccated coconut.
  5. Lay each coated strip carefully onto a non-stick baking tray. Sprinkle the goujons with sea salt, cayenne pepper and drizzle over the coconut oil.
  6. Bake for 10-15 minutes, until golden.
  7. Meanwhile prepare the smashed peas. Place the peas into a large bowl and cover with boiling water until thawed. Drain in a sieve and plunge into cool water to stop the peas from losing their colour.
  8. Tip the peas into a blender or food processor. Add the mint leaves, water, lime juice and a pinch of sea salt. Pulse the peas a few times until crushed (you could also do this with a fork, just make sure to finely chop the mint leaves first).
  9. Transfer the smashed peas to a serving bowl. Remove the fish goujons from the oven and pile onto a serving dish with mixed leafy greens. Serve.

NutritionInformation

Created by: Pamela Ryan Qualified Nutritionist

Website: www.thehealthonist.com

Instagram: @the_healthonist

*Available in LloydsPharmacy Stores

CREAMY SQUASH, MUSHROOM & CHARD BAKE – MAIN

This creamy vegetarian bake is proof that comfort food need not be bad for you.  I replaced dairy cream with almond cream (available from health stores) which makes this dish suitable for vegans or those following a plant-based, dairy-free lifestyle. I did include some parmesan cheese to serve, but you can leave it out or sprinkle with toasted chopped hazelnuts for some additional texture or some nutritional yeast for a “cheesy” flavour.

We can be so used to the ‘meat & two veg’ formula that we tend to consider vegetables on their own, as an insufficient main meal. But adding shiitake mushrooms (or brown / portobello / chestnut mushrooms) provides a meaty texture and the addition of almond cream makes this dish more satisfying than you might think.

Mushrooms like shiitake can be hard to find but they’re incredibly nutritious and have been used for centuries in eastern traditions for their medicinal qualities. Shiitake mushrooms have been scientifically proven to help fight obesity1, support immune function2, inhibit the growth of cancer cells3 and support cardiovascular health4. They also provide vitamin D (something we are severely lacking in the northern hemisphere at this time of year!) and have antimicrobial qualities that can help to fight infection.

The recipe serves two people as a main course but you can stretch it to four servings if you want to use it as a side dish served with either Puy lentils or some roast chicken.

(serves 2 as a main course or 4 as a side dish)

Ingredients:

  • 1 small-medium squash (I used a coquina squash)
  • 4 garlic cloves
  • 1 tbsp extra virgin raw coconut oil* or olive oil
  • 125g shiitake mushrooms (or chestnut / brown mushrooms)
  • 150g rainbow chard, stalks removed and chopped finely, leaves torn in half
  • 300ml almond cream (I used Ecomil Cuisine)
  • 1 organic low-salt stock cube (I used Kallo Organic Mushroom Stock Cube)
  • 3/4 pint boiling water
  • 1 tbsp finely chopped rosemary
  • 1 teaspoon finely chopped thyme
  • 2 sage leaves, chopped finely
  • Sea salt & black pepper
  • Optional: 1-2 tbsp grated parmesan to serve

Instructions:

  1. Preheat oven to 200C / Gas Mark 4 / 400F.
  2. Peel the squash, cut in half and then slice into half moon shapes, removing the seeds. Arrange the squash onto a roasting tray, add the garlic cloves (you don’t need to peel them) and drizzle with a teaspoon of oil. Season and transfer to the oven. Cook until tender (about 25 minutes).
  3. While the squash is in the oven heat the remaining oil in a cast iron skillet or pan over a medium heat. Brush any excess dirt from the mushrooms, and slice them into chunky pieces and lay them into the pan. Cook for about 5 minutes before turning and then add the rosemary, thyme and sage. Cook for another minute.
  4. Pour the boiling water and 200ml of the almond cream into the pan with the mushrooms, add the stock cube and stir. Bring to the boil and then simmer on a low heat for about 10-15 minutes.
  5. When the squash is ready, remove the roasting tray from the oven and leave aside to cool slightly. Remove the garlic cloves and gently squeeze the softened garlic bulbs into the pan with the mushrooms and almond cream (be careful that the skin from the garlic does not fall into the pan). Discard the skins.
  6. Take a lasagne or pie dish and arrange the chard stalks and some of the leaves on the bottom. Arrange a third of the squash on top of the chard and then pour half the creamy mushroom sauce over the top. Repeat 2 more times and then pour the remaining 100ml of almond cream over the top.
  7. Transfer to the oven and cook for about 30 minutes until bubbling and slightly browned on top.
  8. If adding parmesan cheese, remove the dish from the oven, sprinkle over the grated parmesan and place back into the oven for 5 minutes until the cheese is melted slightly. Remove from the oven and spoon the bake onto serving plates. Enjoy!
NUTRITION INFORMATION
Servings Calories Fat Protein Carbs Sugars Fibre
Per half serving as a main course 439 24.6g 7g 40g 11g 4g
Per 1/4 serving as a side dish 110 6.2g 1.8g 10g 2.8g 1g

 

  1. Handayani, D., Chen, J., Meyer, B.J. and Huang, X.F. (2011) ‘Dietary Shiitake mushroom (Lentinus edodes) prevents fat deposition and lowers Triglyceride in rats fed a high-fat diet, Journal of Obesity, 2011, pp. 1 doi: 10.1155/2011/258051.
  1. Dai, X., Stanilka, J.M., Rowe, C.A., Esteves, E.A., Nieves, C., Spaiser, S.J., Christman, M.C., Langkamp-Henken, B. and Percival, S.S. (2015) Consuming Lentinula edodes (Shiitake) mushrooms daily improves human immunity: A Randomized dietary intervention in healthy young adults, Journal of the American College of Nutrition, 34(6), pp. 478 doi: 10.1080/07315724.2014.950391.
  1. Fang, N., Li, Q., Yu, S., Zhang, J., He, L., Ronis, M.J.J. and Badger, T.M. (2006) Inhibition of growth and induction of Apoptosis in human cancer cell lines by an ethyl acetate fraction from Shiitake mushrooms, The Journal of Alternative and Complementary Medicine, 12(2), pp. 125–132. doi: 10.1089/acm.2006.12.125.
  1. KABIR, Y., YAMAGUCHI, M. and KIMURA, S. (1987) Effect of shiitake(Lentinus edodes) and maitake(Grifola frondosa) mushrooms on blood pressure and plasma lipids of spontaneously hypertensive rats, Journal of Nutritional Science and Vitaminology, 33(5), pp. 341–346. doi: 10.3177/jnsv.33.341.

 

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