Red Lentil Dahl

8_curry_instagram

Lentils are a great source of plant based protein and fibre so they’re super filling and satisfying. This tasty dahl is bursting with Indian spices and flavours which help to lower inflammation in the body. Rich in soluble fibre, folate and magnesium, lentils help to lower cholesterol in the body and support heart health. In addition, lentils are also a good source of iron which makes them a great addition to vegetarian dishes. The perfect meal for a ‘Meatless Monday’ …or any day of the week for that matter!

Ingredients (serves 4-6, freezes well)

  • 2tsp coconut oil
  • 1 tsp mustard seeds
  • 1tsp cumin seeds
  • 1 tsp turmeric
  • 1 white onion, finely chopped
  • 2 garlic cloves, minced
  • 250g red split lentils
  • 1 tin of coconut milk (full fat)
  • 1 tin of chopped tomatoes + 100ml water

Optional extras: some fresh coriander and a little mango chutney to garnish

Serving Suggestion: Serve with a little basmati rice or sweet potato mash. For a low carb accompaniment, try steamed cauliflower or cauliflower rice

Method

  • Heat the coconut oil in a large pot over medium heat then add the mustard seeds and cumin seeds. Cook for a couple of minutes until the mustard seeds start to ‘pop’.
  • Add the onion and turmeric and fry for a couple of minutes, follow with the garlic and cook for another minute or so.
  • Pour in the lentils, coconut milk, chopped tomatoes and 100mls of water and stir.
  • Bring to the boil and simmer for 25-30 minutes, stirring occasionally to prevent the lentils from sticking to the bottom of the pot. Season to taste then serve with fresh coriander and optional accompaniments above.

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

Advertisements

Beauty Boost Smoothie

7_beauty boost smoothie_Instagram

This tropical smoothie is rich in skin loving antioxidants including vitamins C & E as well as essential fatty acids which nourish & hydrate our skin from the inside out. The omega 3 & 6 fatty acids lower inflammation and nourish our brain, heart and reproductive system. As well as tasting great, mango is rich in beta carotene which helps to protect and enhance skin radiance.  This fresh and fruity smoothie will help you to stay full and energized because it contains a good balance protein, fibre and healthy fats.

Ingredients

  • 1 cup coconut milk
  • 1 cup frozen mango chunks (allow to thaw slightly first)
  • ½ a ripe avocado, cut into chunks
  • 3tbsp. Greek Yogurt (use coconut yoghurt for a non-dairy alternative)
  • 1tsp. honey/agave

Optional: 1 sachet of Revive Active Amino Acid, Vitamin & Mineral Complex.

Method

Add all ingredients to a blender starting with the milk and blend until smooth. Drink immediately.

Power Up: Power up your smoothie by adding a sachet of Revive Active – a comprehensive vitamin & mineral complex which helps to boost our immune system and energy levels.

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

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

 

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

Balsamic Chicken With Roasted Veg

3_recipe

This is my kind of food – colourful, flavoursome and nutritious. A nutritionally balanced meal in terms of protein, carbs and fat content and packed with Mediterranean goodness. This is my go to mid- week dinner because it’s all done in the one tray and so requires minimal prep & clean up.

Ingredients (serves 2)

  • 2 Chicken Breasts
  • 4 baby potatoes, quartered
  • 1 red onion, cut into wedges
  • 1 yellow pepper, cut into chunks
  • 1 courgette, halved and cut into chunks
  • 6 Cherry tomatoes
  • 2 large flat mushrooms, halved
  • 4 tablespoons of olive oil
  • 3 tablespoons of balsamic vinegar
  • ½ tsp. garlic powder
  • Leaves of 1 rosemary sprig or ½ tsp of dried rosemary
  • Good pinch of Salt & Pepper

Method

  • Preheat oven to 200 degrees.
  • Place all the prepared potato & vegetables (except the tomatoes) in a large bowl and set aside.
  • Pour the oil and balsamic vinegar into a cup and mix in the garlic powder, seasoning and rosemary. Pour two thirds of the marinade over the vegetables and mix well.
  • Spread the vegetables across a baking tray. Put the chicken breasts in the bowl and pour over the remaining marinade, coating both sides. Nestle the chicken breasts onto the tray of veggies and roast in the oven for approx. 30 minutes. Half way through, turn the potatoes and veggies and add the tomatoes. Once out of the oven, allow to rest for 5 mins then serve immediately.

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

Banana Protein Pancakes

The high protein content of these pancakes makes them super filling so they’ll keep you full & energised for hours. Eggs, banana and oats are rich in mood boosting nutrients so if there is such a thing as ‘good mood food’ these pancakes definitely qualify!

protein banana pancakes instagram(makes 2 large pancakes)

Ingredients

  • 2 eggs
  • 1 banana
  • ½ cup oats
  • ½ tsp. cinnamon

Method

  • In a wide bowl, mash the banana very well with a fork. Add the eggs & whisk together until well combined.
  • Add the oats to a blender/bullet and blend to a flour consistency (you can also skip the blender & just use fine/quick oats).
  • Add the oat flour and cinnamon to the mixture and stir to combine.
  • Heat a little oil/butter in a non- stick pan. Pour in half the mixture for a large pancake.
  • Cook for 2-3 mins on each side. Allow to cool for a few mins before tucking in.

Serving suggestion: press blueberries into the pancake during cooking or serve berries on the side with a drizzle of maple syrup.

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

Seven Super Solutions for Surviving the Seasonal Break!

It’s the most wonderful time of the year…unless you’ve got the sniffles and a raging headache! The holiday season is often a time filled with festivities and family reunions, but easily avoidable ailments can definitely put a damper on the mood. So like a certain sleigh riding saint on Christmas Eve, I’m bringing you seven cabinet must-haves that’ll be sure to help keep your spirits high and your bodies ailment-free.

Starting things off, I’d recommend Panadol Advance® for any mild aches, pains, and fevers you may experience during the festive season. It contains Paracetamol, a tried and tested drug sure to stave off all of those unwanted headaches. If it doesn’t quite do the trick, the next step up would be Nurofen Tablets®, which are slightly stronger than your typical Panadol tablet since they contain a pain and fever drug called ibuprofen. As with any medication, be sure to have a chat with your pharmacist first, since they can help towards figuring out what’s best for you.

Next up is Sudafed Blocked Nose Spray®, which as the name suggests, is for blocked noses. It contains a drug called Xylometazoline, which squeezes over-expanded blood vessels to open up your airways. One spray two to three times daily of this sinus saver should alleviate those pesky nose blockages that like to rear their heads every holiday season.

tips3

Another cabinet must-have I would go for are Strepsils Honey and Lemon Lozenges®, which contain a dynamic duo of antiseptics to help tackle those irksome infections in your throat. They should also in turn help alleviate the sore throats that tend to come along with those infections. They taste pretty nice too! If they don’t hit the mark for you though, Difflam Spray® acts as a step up that you can spray directly onto the back of your throat, and also contains an antiseptic to help you fight off that infection.

Moving onto supplements now, Vitamin C is the one I want to highlight in particular. This vitamin is constantly mentioned in health blogs all over the net, and with good reason too! Not only does it it protect you from cardiovascular disease and is an integral part of wound healing and other bodily functions, but it also helps strengthen the immune system, which is essential when trying to avoid those ubiquitous not-so-festive colds. Vitamin C is available in LloydsPharmacy as Kelkin Vitamin C Tablets ®, but we would definitely recommend our Revive Active® line of products which contain a whole host of beneficial vitamins and minerals to get you through the holiday period, including Vitamin C!

So there you have it, our Seven Super Solutions for Surviving the Seasonal Break! As always, if the above cabinet-essentials don’t work for you, or your symptoms become more serious at any stage, we would recommend you speak with your Pharmacist or local GP for further advice on how to proceed.

 

Brought to you by Brian Dela Musoke, 4th year pharmacy intern at LloydsPharmacy.