Antioxidant Blueberry Smoothie


There are lots of great smoothie recipes available these days, and for the most part it, if you combine any fruit or veg with a liquid, you’ve got a great meal. But I wanted to create something that has a little more nutritional purpose using foods that are truly evidence based as being effective in supporting the immune system, brain function, energy levels and reducing inflammation.  Each of the ingredients here has been carefully considered for their nutrition density – leafy greens, blueberries, walnuts and cacao contain potent antioxidants that protect our cells and tissues from damage, omega-3 fatty acids (DHA, EPA and ALA) in Eskimo Fish Oils and Walnuts (respectively) support brain health and reduce inflammation, and plain Greek yogurt is a great source of protein. Shine plant based protein powder provides an added protein boost, along with its other ingredients such as spirulina  which provides a number of essential B vitamins and iron.  The fish oils are of course optional, but I guarantee there is no strange taste and is a great way of including fish oils in your diet if you find it hard to take directly off the spoon! Serves two as a meal or divide into four as an accompaniment to breakfast or as an afternoon snack

Serves 2-4 | Preparation Time: 5 minutes | Rating: Easy

Nutrition: approx. 323 calories per serving. Protein-rich, a source of omega-3 fatty acids and antioxidants.

Ingredients:

*you will need a blender / hand blender

  • 2 cups cold water (ice optional)
  • 2 cups baby spinach leaves (washed)
  • 125g blueberries (fresh or frozen, washed)
  • 150g 0%-fat plain Greek yogurt
  • 1 banana, peeled and sliced
  • 1 heaped tablespoon Shine Protein (available in LloydsPharmacies nationwide)
  • 1oz (about 28g) raw walnut halves
  • 2 squares (20g) 85% cacao dark chocolate
  • 1-2 teaspoons of Eskimo-3 Pure Omega Fish Oil (available in LloydsPharmacies nationwide)

Method:

  1. Pour the water into a a large blender cup, add the spinach and blueberries and pulse to break down.
  2. Remove the lid, add the remaining ingredients, and blend again until smooth.
  3. Divide between 2 glasses and serve (can be stored in the fridge for up to 2 days)

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.

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.

Beef + Mushroom Celeriac Lasagne – Main

The final recipe in the Lloyds Pharmacy Change Your Health Direction program is a vegetable and protein packed twist on a traditional lasagne. For lasagne sheets I use finely sliced rounds of celeriac.  It’s a little ugly….a bit knobbly and odd shaped but it’s what’s inside that counts…lots of fibre and antioxidant vitamins.  I’m using beef mince for the ragu sauce, but this can be replaced with lamb or 2 cans of puy lentils if you’re plant-based. Good quality beef is rich in protein, iron, omega-3 fatty acids, vitamin A, niacin, Vitamin B6 and selenium. Even so, you won’t lose out if you use lentils as they are one of the best sources of plant-based protein, fiber, folate and iron.

Serves 6

Dairy Free | Gluten Free | Grain Free | Vegetarian Options

Ingredients

For the Ragu

  • 500g lean minced beef (for vegetarian option use 2 cups of cooked puy or beluga lentils)
  • 1 tbsp Optima raw organic coconut oil*
  • 1 onion, finely chopped
  • 1 celery stalk, finely chopped
  • 2 cloves of garlic, finely chopped
  • 6 sage leaves, finely chopped
  • 2 bay leaves
  • 1 can chopped tomatoes
  • 1 can tomato passata
  • 250ml beef stock (or mushroom stock)

For the Creamed Mushrooms  

  • 1 tbsp coconut oil*
  • 250g chestnut mushrooms, sliced
  • 1 clove garlic
  • 1 sprig fresh thyme
  • 200ml oat or almond cream

Celeriac ‘Lasagne’ Sheets

Celeriac x1 whole, peeled and sliced into very fine round pieces with a good knife of mandolin.

Spinach Layer: 300g spinach leaves (remove the stalks, chop finely and add them to your ragu… no waste!)

To Serve:  2-3 handfuls of rocket, 5-6 small vine tomatoes finely sliced

Instructions:

This is a lot easier than it might look. You can prepare and assemble this dish the night before and store in the fridge. It also freezes quite well and you can cook from frozen if time isn’t on your side.

  1. Preheat your oven to 160C.
  2. Start with the Ragu.
  3. Season the beef mince. Melt the coconut oil in a heavy casserole or skillet. Add the beef and cook until brown all over. Transfer to a place and set aside.
  4. In the same pan, add the onion, celery and garlic. Sauté over a medium heat for about 10 minutes until soft.
  5. Return the beef to the pan. Add the sage and bay leaves and cook for a few minutes before adding the tomatoes and beef stock. Cook gently for 20 minutes. If the sauce gets too thick, add more water.
  6. In a separate pan melt a little coconut oil and tip the sliced mushrooms, crushed garlic and thyme into the pan.
  7. Sauté for 10 minutes and then add the oat cream. Simmer gently for 10 minutes and season with black pepper and a pinch of sea salt.
  8. Whilst the ragu and mushrooms are cooking. Prepare the lasagne sheets. Peel the celeriac and use a sharp knife to slice into very-fine circular ‘sheets’. Set aside.
  9. Wash and dry the spinach. Remove the stalks, chop finely and toss into the ragu.

Assembly:

  1. Melt some coconut oil and use a pastry brush to spread it onto an oven proof dish.
  2. Start by layering the celeriac sheets in one layer onto the base. Top with half the ragu mixture, then a layer of spinach and pour over half of the creamed mushrooms.
  3. Add another layer of celeriac, ragu, spinach and creamed mushrooms (in that order). Finish with sliced tomatoes (optional) and some freshly grated parmesan (or vegan alternative such as cashew cheese).
  4. Transfer to an oven and cook for about 45 minutes until bubbling.
  5. Remove from the oven and top with freshly ground black pepper and rocket leaves. Serve!
NUTRITION INFORMATION (approx. per serving)
Calories Fat Protein Carbs Sugars Fibre
351 20.5g 21.5g 19.4g 10.4g 6g

PAMELA RYAN | NUTRITIONIST | CORPORATE NUTRITION + YOGA

Website: www.thehealthonist.com

Instagram: @the_healthonist

*Available in LloydsPharmacy Stores

‘CHIA-LOVE’ BREAKFAST BOWLS – BREAKFAST

Everyone says they don’t “do” St. Valentines Day but secretly we all kind of buy-in to it, if not only to indulge in a little self love. Its not V-Day for another week yet,  but it’s good to be prepared so Im sharing this shamelessly pink breakfast recipe with you in advance.

Truthfully, only after I put the ingredients together did I realise that pomegranate fruit and maca powder are considered in many cultures as natural aphrodisiacs, and have been associated with hormonal health and fertility.  In the interest of science, there is some evidence that can attest to pomegranate juice increasing salivary testosterone levels in men by about 24%; whilst the ingestion of Maca root appears to increase libido in both genders, with three notable studies showing fairly consistent results.

A 30g serving of chia seeds contains 11 grams of fibre, 4g of protein and 5g of omega-3 fatty acid as well as providing almost a third of the recommended daily intake magnesium, manganese and phosphorous. This is particularly impressive when you consider just 30g has only 140 calories, making chia seeds highly nutrient dense.

This fibre and protein rich recipe is an ideal breakfast option and will provide sustained energy and keep you satisfied well into the day whilst the antioxidants and phytonutrients found in raspberries and pomegranate support the immune system and help to repair cell and tissue damage caused by free radicals.

RECIPE

(makes 2 breakfast servings or 4 small, snack-size servings)

  • 2 cups (475 ml) of unsweetened almond or coconut milk (I use Ecomil or Oatly brands)
  • 1/2 cup (6 level tbsp) whole chia seeds*
  • 1 heaped teaspoon of maca powder*
  • 1/2 teaspoon vanilla powder (optional)
  • 1 teaspoon of ashwagandha powder*
  • 1 cup (about 125g) raspberries (fresh or frozen)
  • 1/2 cup pomegranate seeds (about 4 tbsp)
  • 1 Tbsp light tahini (I use Meridian)

To serve

  • 1 Tbsp unsweetened desiccated coconut
  • A few raspberries and some pomegranate seeds

Instructions:

  1. Put the chia seeds, milk, maca, vanilla and ashwagandha (if you’re using it) into a jar with a lid and shake vigorously, ensuring the chia seeds are well combined. Leave aside either overnight or for 10-20 minutes until the mixture thickens (it will look like frog spawn!).
  2. Transfer most of the raspberries and pomegranate to a blender cup (reserve some of the fruit for a topping). Add the tahini and a splash of water. Pulse the fruit until completely mixed.  It will be quite thick which is fine. If you don’t have a blender you could mash the fruit and tahini together with a fork or use a hand-held blender.
  3. When the chia seeds thick and gloopy, combine them with the fruit mixture and stir well.
  4. Transfer to bowls or airtight glass jars (for portability) and top with coconut and fruit. Enjoy!
NUTRITION INFORMATION
Servings Calories Fat Protein Carbs Sugars Fibre
Per half portion 420 29g 11g 42g 14g 21g
Per quarter portion 105 7.25g 2.75g 10.5g 3.5g 5.3g

PAMELA RYAN | NUTRITIONIST | CORPORATE NUTRITION + YOGA

Website: www.thehealthonist.com

Instagram: @the_healthonist

PEANUT BUTTER CINNAMON PROTEIN BALLS – SNACK

I’ve been trying out a new protein supplement from Galway based company ‘Diamond Nutrition’ and I think I’ve found a new favourite! The Vanilla-Cinnamon Slim Lite+ Smoothie is delicious shaken with water or almond milk. Formulated using whey protein derived from the milk of grass fed, free-range cows it gets a major thumbs up from yours truly.  Protein supplements can be a really effective way of promoting muscle growth and encouraging fat loss, and whey protein is particularly beneficial.

Some benefits of whey protein:

  • Absorbed rapidly compared to casein or pea proteins making it an ideal pre- and post-workout supplement. Casein protein on the other hand is a good idea before bed as it provides slow releasing protein to support muscle repair during the night.
  • Contains calcium, potassium, sodium, phosphorous and vitamins A, C, folate and B12.
  • It contains high levels of the Branched-Chain Amino Acids or BCAA’s which promote muscle growth and prevent fatigue during and after training.
  • Ingestion of a whey protein supplement before your workout boosts your metabolic rate and facilitates body fat loss.

This recipe has some old favourites…Meridian Peanut Butter as it has no additives and is naturally high in protein (but mostly because it’s so delicious), chia seeds, dates and Irish rolled oats provide omega-3 fatty acids, fibre and iron in that order.

The only drawback of making these protein balls is the painstaking challenge of trying NOT to eat half the dough out of the blender bowl while rolling out the balls…..good luck with that!

(makes 16 balls)

Ingredients:

  • 1 cup rolled oats
  • 3/4 cup Meridian Crunchy Peanut Butter*
  • 1/2 cup (about 1.5 scoops) Platinum Nutrition Diamond Smoothie Lite Vanilla-Cinnamon flavour*
  • 1 Tbsp Chia Bia Whole chia seeds*
  • 1/2 cup pitted dates
  • 2-3 Tbsp water

Topping:

  • Finely chopped raw peanuts or almonds

Instructions:

  1. Line a baking tray with parchment and set aside.
  2. Put all ingredients except the water into a blender bowl and pulse until well combined. Add 2 tablespoons of water, pulse again and check consistency. If the dough feels too dry, add another tablespoon of water and pulse. The dough should stick together when pressed between fingers, but it shouldn’t be too wet.
  3. Roll tablespoon-size portions of dough between the palms of your hands to form balls. The mixture makes about 16 balls (assuming you’ve managed to avoid eating most of it out of the bowl!)
  4. Scatter the raw chopped nuts onto a plate and gently toss the protein balls into the nuts so they are lightly coated.
  5. Place the balls onto the parchment and refrigerate. Once hardened transfer to an airtight container and store in the fridge for up to 3 weeks or in the freezer for up to 6 weeks.
NUTRITION INFORMATION per protein ball
Calories Fat Protein Carbs Sugars Fibre
118 6g 7g 9g 4g 2g

PAMELA RYAN | NUTRITIONIST | CORPORATE NUTRITION + YOGA

Website: www.thehealthonist.com

Instagram: @the_healthonist

*Ingredients available in LloydsPharmacy Stores

Change Your Health Direction: ‘The Fat Truth’

avrilThroughout the Change Your Health Direction (CYHD) programme I have noticed that many people have a completely misguided perception about fats! Through powerful advertising, we have been conditioned to believe that if we want to lose weight we should avoid fat and the ‘low-fat’ diet industry thrives on this. Fat-free and low-fat products are everywhere but they are most often not the healthiest option and can actually hinder weight loss and affect our health in the long term.

Firstly, fat-free and low-fat products are often full of sugar, artificial sweeteners and other ‘nasties’ to help compensate for the lack of fat. The sugar is then just converted into fat in the body anyway and, as the product is far less satiating due to the lack of fats, we need to eat a lot more of these foods to feel full! It is true that we need to avoid certain fats in order to achieve optimum weight and health, those being saturated fats and trans fats. These can be found in vegetable oils, pastries, biscuits, fried foods, confectionery etc.

However, eating the right types of fats is crucial for optimum health! ‘Essential fatty acids’ are fats that our bodies need in order to function normally; they cannot be manufactured in the body so we must include them in our diets. They are the building blocks that the body uses to manufacture hormones and cell membranes, as well as having a natural anti-inflammatory effect which can help to alleviate symptoms of arthritis and other inflammatory conditions. They can also protect us against heart disease and stroke as they play a role in thinning the blood. The list of benefits is endless and low levels have been linked with numerous psychiatric disorders (as well as many other chronic conditions) including depression so fats really can help make you happy! I just cannot stress the importance of these good fats enough; cutting them out of your diet will be detrimental to your long term health.

The two main essential fatty acids that need to be included in your diet are omega-6 and omega-3 fatty acids. The typical western diet usually supplies us with sufficient quantities of omega-6 fatty acids as they are found in meat, dairy produce and eggs so they are not usually cause for concern. Good sources of omega-3 fatty acids include chia seeds, flax seeds, pumpkin seeds, oily fish such as mackerel, salmon and herring. Avocados, nuts and nut butters are other ways to increase our intake of healthy fats and they are incredibly tasty and satisfying.

I always recommend the inclusion of a high quality omega-3 supplement where possible and we have some great products at LloydsPharmacy, my favourite being Revive Active Krill Oil. This is a high quality form of omega-3 fatty acids because they are sourced from a pure environment, in a sustainable and traceable manner and naturally contain a powerful anti-oxidant called astaxanthin which helps to protect the quality of the oil. They are much more readily absorbed by the body, compared to other omega-3 supplements and there is no fishy after-taste or reflux associated with them. Overall they are a very worthwhile investment in your long-term health! Check out the range of Krill Oil Products on our website or speak to any of our in-store colleagues for information on which product is best for you.

And finally, just in relation to cooking with fats – always use a heat-stable fat such as coconut oil, preferably organic and unrefined. Other fats such as sunflower oil, rapeseed oil, olive oil should not be used at high temperatures as they are converted to free radicals which can have massive health implications!

Written by Avril Reilly, Pharmacist and Change Your Health Direction coach in LloydsPharmacy Carlow.

Winter Skincare Essentials

From chapped lips to feeling like your makeup just isn’t sitting right, Winter can play havoc on your skin. Dry heat and dipping temperatures can make it seem as if dull, dry and clogged skin is what we have to accept but thankfully not anymore! LloydsPharmacy have all the products to ensure you survive the cold winter months gorgeously.

Young adult girl in winter park, shallow DOFHere are some of my favorite products you should look out for and snap up before the temperature plummets.

1) Udo’s Oil; consists of omega 3, 6 and 9.  This is essential in the Winter months as the fish oils make the skin softer and smoother from the inside

90 Caps

Udo’s Choice, 250ml, €14.99

2) Eucerin Dry Skin Replenishing Face Cream; This clinically studied moisturiser  soothes and nourishes dry skin prone to tightness, flakiness and sensitivity.

10022067

Eucerin Dry Skin Replenishing Face Cream, 50ml, €8.99

3) La Roche-Posay Lipikar Baume AP+; For body and face, this is great for atopic skin as it sooths immediately with its anti-itch ingredient Niacin amide (anti-histamine), shea butter to nourish, and canola oil which acts as an anti-inflammatory. It adds oil to the skin and acts as a barrier, essential when winter skin starts shedding.

La Roche-Posay Lipikar Baume AP, 200ml, €12.99

4) La Roche-Posay Ciciplast Baume B5; This heavy-duty balm heals and repairs the lips while you sleep. Great for extreme dryness thanks to its ingredients MP Lipids,5% Panthenol and 10% shea butter, wind burn chapped lips are also taken care of.

CICAPLAST-LEVRES+BARRIERE

La Roche Posay Cicaplast Lips, 7.5ml, €6.50

5) La Roche-Posay Ciciplast Baume B5; A cult classic, this is a multi-indication treatment for the entire family which repairs and soothes itchy patches, skin dryness, skin discomfort and minor burn. Ingredients include panthenol, copper, zinc, manganese and shea butter.

La Roche-Posay Cicaplast Baume 40ML

La Roche-Posay Cicaplast Baume B5, 40ml, €7.50

6) La Roche-Posay Spa Water; Great for when you’re on-the-go, this refreshing mist soothes and softens sensitive skin thanks to its high mineral content.

La Roche Posay Spa Water, 150ml, €8.99

La Roche Posay Spa Water, 150ml, €8.99

7) Nuxe Cleansing Exfoliating Scrub; Remove dead skin cells to give a healthy glowing skin while also smoothing and purifying the skin you’re keeping under wraps.

Nuxe Cleansing Exfoliating Scrub, 125ml, €19.99

Nuxe Cleansing Exfoliating Scrub, 125ml, €19.99

Call into your local LloydsPharmacy today for more free impartial skincare advice from our accredited skincare experts.