CHILLI STUFFED SWEET POTATOES – MAIN

I love chilli any time of year! In summer enjoy it spooned into large cooling iceberg lettuce leaves with natural yogurt and cucumber on top.  In winter however, there is no better way to serve chilli than the way my Mam did when we were kids – piled high on top of baked potatoes.

I’m using sweet potatoes but you can substitute with white potatoes if you prefer them – they are no less nutritious, but they don’t have the impressively high antioxidant content of sweet potatoes. Either way, potatoes are a fantastic source of natural, unadulterated complex carbohydrates that provide energy and leave us satiated for a long time.

This chilli is meatless. Instead of meat I use two kinds of beans – black and aduki (good-quality canned, pre-cooked beans are fine and save time). Unglamorous as they may seam, beans are one of the best, most affordable sources of plant-based protein and dietary fiber. Consumption of fibre is associated with reduced risk of obesity, heart disease and diabetes as well as colon cancer. It’s no coincidence therefore that research into the diets of the longest living populations in the world confirms a regular dietary consumption of beans.

This recipe serves 4. If you are male, not trying to lose weight, and / or training at a high intensity you might consider adding a second sweet potato. Otherwise I recommend serving with some leafy greens. Enjoy!

Ingredients:

  • 4 medium-sized sweet potatoes
  • Sea salt flakes
  • 1 Tbsp extra virgin olive oil or coconut oil*
  • 1 yellow onion, peeled and diced
  • 2 garlic cloves, peeled and chopped
  • 1 can of Black Beans, drained (I use Biona canned beans)
  • 1 can of Aduki Beans, drained (I use Biona canned beans)
  • 350g of tomato pasata (pureed tomatoes, unsweetened, no preservatives)
  • 1 heaped teaspoon chilli powder
  • 1 teaspoon ground cumin
  • 1 heaped teaspoon of chipotle chilli flakes

To Serve:

  • 1 whole avocado, medium
  • 1 whole lime
  • 4 spring onions finely sliced
  • Sea salt flakes
  • Freshly ground black pepper
  • 2 large handfuls coriander leaves, finely chopped
  • 4 Tbsp plain natural yogurt

Instructions:

  1. Preheat an oven to 200C and line a baking tray with parchment.
  1. Pierce the sweet potatoes with a fork and place them onto the banking tray. Sprinkle with sea salt. Put the sweet potatoes into the oven. They will need between 40 and 50 minutes to cook.
  1. Heat the olive oil in a large pot over a medium heat. Add the onion and garlic. Sweat for 5-10 minutes.
  1. When the onions are soft, add the chilli, chipotle, cumin a pinch of sea salt and black pepper. Stir and cook for 2 minutes. Add the tomatoes, black beans and adzuki beans. Bring to a soft boil, reduce the heat and simmer for 20 minutes.
  1. In the meantime slice the avocado in half, remove the stone and scoop the flesh out into a small bowl. Slice the lime in half and squeeze the juice into the bowl (discard the halves). Season, add half the spring onion and mash with a fork until mixed well but still chunky.
  1. When the sweet potatoes are cooked (they should be soft), remove them from the oven. Transfer them to individual plates and carefully (steam can burn!) slit them lengthwise down the middle.
  1. Spoon the chilli into the sweet potatoes allowing the mixture to pile and run down the sides.
  1. Top with guacamole, a tablespoon of natural yogurt, fresh coriander and spring onion. Enjoy!
NUTRITION INFORMATION
  Calories Fat Protein Carbs Sugars Fibre
Chilli Stuffed Sweet Potatoes per serv. 360 4g 15g 66g 11g 12g
Toppings per serv. 82 6g 2g 6g 3g 2.6g
  An excellent source of protein, fiber, folic acid, vitamin A, vitamin C, antioxidants, magnesium, zinc, iron. 


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PAMELA RYAN | NUTRITIONIST | CORPORATE NUTRITION + YOGA

Website: www.thehealthonist.com

Instagram: @the_healthonist

*Ingredients available in LloydsPharmacy Stores

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WALNUT BREAD WITH DATE & CINNAMON ‘JAM’ – SNACK

Not just that little knobbly nut you used the pick off the top of your walnut whip as a kid, walnuts are an underrated, yet nutritious package of protein, healthy fats, fibre, plant sterols, antioxidants, vitamins and minerals.

Eating just a small handful of whole walnuts every day could help to control body weight as well as helping to reduce chronic inflammation in the body which is associated with heart disease, diabetes, Alzheimer’s disease and some cancers.

The essential fatty acid found in walnuts is called ALA (alpha linolenic acid). ALA is an omega-3 fat that can significantly reduce fasting insulin levels over a period of about 3 months in people with type 2 diabetes as well as notable improvements in the composition of blood fats.

This is a great recipe to try at the weekend and save individual slices to eat during the week as an afternoon snack. Of course you could very easily just grab a handful of walnuts and a piece of fruit but sometimes we need something a little extra special to keep us on track…especially with the prospect of multiple delicious topping options!

(makes a loaf, approx. 10-12 slices)

For the bread

  • 1 1/2 cups chopped walnuts
  • 4 whole eggs, beaten
  • 1/3 cup ground almonds
  • 3 tbsp Nua Naturals hulled hemp seeds*
  • 1 tbsp Chia Bia ground chia seeds (or flax seeds)*
  • 1 tbsp maple or agave syrup
  • 1/2 tsp. baking powder

Equipment: food processor, large bowl, loaf tin, oven

Step by Step

Preheat the oven to 180 degrees celsius (350 F). Grease a loaf tin using a little coconut oil*.

  1. Put the walnuts in a food processor and blend until they form a paste (usually takes about 5-8 minutes).
  2. Transfer the walnut paste to a large bowl and stir in the eggs and maple syrup until well combined (you could also just add the eggs and syrup to the food processor bowl and pulse to combine).
  3. Add the ground almonds, hemp seeds, chia seeds and baking powder and stir with a spatula (the mixture will still be quite wet).
  4. Pour the mixture into the loaf tin and bake in the oven for about 45 minutes. You know its cooked when a skewer comes out clean and a crack forms down the centre. Remove from the oven and leave to cool slightly before slicing.

Tip: the bread stores well in an airtight container the fridge for about 1-2 weeks but you can cut and wrap individual slices in parchment / clingfilm and freeze for up to 1 month, defrosting/toasting them only as needed.

Serving options:  Date & Cinnamon Jam

Soak 20 deseeded dates in a half cup hot water to soften. Add 1/2 tsp. ground cinnamon and using a hand blender to make a paste.  Store for up to 1 month in an airtight jar in your fridge. Makes about 12 servings (teaspoons).

  • Try this bread with an ounce of good quality mature Cheddar cheese or soft brie cheese and sliced fresh figs.
  • For a quick breakfast spread with a little Meridian almond butter* and top with some sliced banana.
NUTRITION INFORMATION PER ONE SERVING (1 slice)
Calories Fat Protein Carbs Sugar Fibre
153 13.6g 5.7g 4.1g 1.8g 1.6g
A source of folic acid, vitamin B6, antioxidants and omega-3 fatty acids

PAMELA RYAN | NUTRITIONIST | CORPORATE NUTRITION + YOGA

Website: www.thehealthonist.com

Instagram: @the_healthonist

*Ingredients available in LloydsPharmacy Stores

‘The Healthonist’ Recipes by Pamela Ryan – (Golden) Milk & Cookies!

How time flies when you’re having fun (and eating great food)… can you believe it’s our 12th and final week of recipes by nutritional therapist Pamela! We hope you’ve enjoyed it as much as we have. But fear not, you can still find more amazing recipes on Instagram @the_healthonist and at  www.thehealthonist.com

This weeks recipe is (Golden) Milk & Cookies, enjoy!

Turmeric. The golden spice associated with Indian cuisine has been used for centuries, particularly in Ayurveda (the ancient healing system of India) for its powerful healing properties. It’s no surprise then, that scientists soon became interested in the seemingly magical medicinal properties of this golden root.

Curcumin – the main bioactive compound found in turmeric root is probably one of the most heavily researched compounds in the world in relation to its potent anti-inflammatory effects.  This compound has been proven effective in treating inflammation, diabetes, cardiovascular disease, Alzheimer’s disease, cognitive decline and multiple sclerosis as well as being effective in preventing the progression of some cancers. I love when science and ancient wisdom agree!

As curcumin is not easily absorbed into cells on its own,  it is often taken with black pepper and coconut oil or milk to enhance absorption so the recipes here optimise the bioavailability of  curcumin. Whats more, golden milk is a particularly effective tonic for balancing female hormones and may be an effective in reducing the pain and inflammation associated with PMS, PCOS, Uterine Fibroids and Endometriosis and for balancing blood sugars.   This is my version of milk & cookies – no dairy, gluten or refined ingredients….

Turmeric & Ginger Cookies (Makes about 12)

  • 125g ground almonds
  • 100g organic gluten free oats, ground into a coarse flour using a food processor
  • 1/3 cup organic maple syrup
  • 2 teaspoons organic ground turmeric
  • 1 teaspoon organic ground ginger
  1. Line a baking tray with parchment and pre-heat the oven the 180 degrees celsius.
  2. In a bowl combine all the ingredients to form a crumbly dough that sticks together easily when pressed.
  3. Take heaped tablespoons of mixture and shape it into balls using your hands. Place onto the baking tray and press down lightly with the base of a small glass.
  4. Bake in the oven for 12-15 minutes until the cookies are golden. Remove from the oven and leave to cool on a wire wrack. As the cookies cool they will become more crunchy.
  5. Store in an airtight container for up to 1 week.

Golden Milk (Makes 1 cup)

  • 1 teaspoon ground turmeric
  • 1/3 teaspoon ground cinnamon
  • 1 heaped teaspoon organic virgin coconut oil
  • 1/2 teaspoon freshly ground black pepper
  • 1 cup unsweetened nut milk (almond, coconut, hazelnut, hemp etc)
  • 1/2 teaspoon organic maple syrup, raw honey or coconut palm sugar.
  1. In a small bowl mix the turmeric, cinnamon, black pepper and coconut oil to make a paste.
  2. Transfer to a small saucepan and heat gently for a minute then pour in your chosen milk.
  3. Heat gently for about 5 minutes (do not boil).
  4. To serve, pour the golden milk into a cup and add a 1/2 teaspoon organic maple syrup, raw honey or coconut sugar to taste.

Essential Fatty Acids – The Good Fats

Have you heard of essential fatty acids – “The Good fats”? But most importantly how great they are for you? I recently discovered just how fantastic these guys are while studying nutritional coaching with the Irish Institute of Nutrition and Health.

Omega_3_heart_webPeople are always afraid of the word fat but fats in the form of essential fatty acids (EFA’s) (polyunsaturated fats) are essential for our health and wellbeing and most people are simply just not getting enough of them because of over processed diets and one indicator that people are not getting enough of EFA’s in their diet is the rise in depression and cardiovascular disease.

So without getting to tech savvy let’s break down the how and the why of these fats; “Essential fatty acids, or EFAs, are fatty acids that humans and other animals must ingest because the body requires them for good health but cannot synthesize them. The term “essential fatty acid” refers to fatty acids required for biological processes but does not include the fats that only act as fuel”. Only two fatty acids are known to be essential for humans: alpha-linolenic acid (an omega-3 fatty acid) and linoleic acid (an omega-6 fatty acid).

EFAs support the cardiovascular, reproductive, immune, and nervous systems. The human body needs EFAs to manufacture and repair cell membranes. A primary function of EFAs is the production of prostaglandins, which regulate body functions such as heart rate, blood pressure, blood clotting, fertility, conception, and play a role in immune function by regulating inflammation and encouraging the body to fight infection

EFA deficiency and Omega 6/3 imbalance is linked with serious health conditions, such as heart attacks, cancer, insulin resistance, asthma, lupus, schizophrenia, depression, stroke, obesity, diabetes, arthritis, ADHD, and Alzheimer’s Disease, among others.

So how do we get these good guys into our diet?
Omega 3 – Flax seed oil hempseed oil, hempseeds, walnuts, pumpkin seeds, Brazil nuts, sesame seeds, avocados, some dark leafy green vegetables (kale, spinach, purslane, mustard greens, collards, etc.) salmon, mackerel, sardines, anchovies, albacore tuna, and others.

Findings show omega-3 fish oil may help to:
• Lower blood pressure
• Reduce triglycerides
• Slow the development of plaque in the arteries
• Reduce the chance of abnormal heart rhythm
• Reduce the likelihood of heart attack and stroke
• Lessen the chance of sudden cardiac death in people with heart disease
• Improved Brain Function

Omega 6 – Flaxseed oil, hempseed oil, hempseeds, grapeseed oil, pumpkin seeds, pine nuts, pistachio nuts, sunflower seeds (raw), olive oil, olives, borage oil, evening primrose oil, black currant seed oil, chestnut oil, chicken, among many others.

4020061_Eskimo_3_With_Vitamin_E_250CapsAs most of us are not getting enough essential fatty acids in our daily diets there is an excellent supplement called Eskimo – 3, it is 100% natural omega 3 and to get fish as fresh as those used in these capsules you would have to go down to your local harbour and meet your local fisherman every day!!!. They are ISO certified and it is the only naturel fish oil that has been authorised as a natural remedy in Sweden. This means that it meets the same high standards for production and quality that are set for conventional medicines.

Studies related to Omega 3 – Dyslexia affects more than 2500 families in Ireland and just like ADD, people with dyslexia have a deficiency of omega 3 fatty acids in their blood lipids. Supplementation with Omega 3 should reduce this problem.

Vital for retinal development and maintenance – Several studies show that Omega 3 can help protect adult eyes from macular degeneration (Leading cause of blindness in older people) and dry eye syndrome

  • Eskimo 3 lowers LDL cholesterol and increases HDL
  • Eskimo 3 Lowers triglycerides
  • Eskimo 3 improves blood circulation
  • Joint Health and inflammation – Natural anti-inflammatory and increases synovial fluid around the joints – increase flexibility.
  • Can be used for skin conditions such as, eczema, dry skin, psoriasis and acne

Written by Nichola