One Pot Chicken Chickpea Tagine

Low Carb Crustless Quiche (1)

One Pot Chicken & Chick Pea Tagine (serves 6)

This is a super tasty and satisfying one pot wonder. A nutritionally balanced meal all in the one pot, what’s not to love? And, if there’s any left over, it tastes even better the following day so don’t be afraid to get two dinners out of the one cooking session! Packed with quality protein, gut loving fibre, anti-oxidant vitamins and anti-inflammatory spices!

Ingredients

  • 4 chicken breast, cut into large chunks
  • 1tbsp harissa paste
  • 1tbsp olive oil
  • 1 onion, cut into chunks
  • 1 red pepper, cut into chunks
  • 2 carrots, cut into thick half moons
  • 2 garlic cloves, minced
  • 6 baby potatoes, quartered
  • 80g (large handful) of green beans (cut off top & bottom)
  • 1tsp ground cumin
  • 1tsp cinnamon
  • 1ts turmeric
  • 1tsp ginger
  • ½ tsp chilli flakes
  • 1 tin chopped tomatoes
  • 200ml chicken stock
  • ½ cup dried apricots, quartered
  • 1 tin chickpeas, rinsed & drained
  • 2tbsp. of fresh mint/flat leaf parsley, finely chopped

Method

  • Mix the harissa past through the chunks of chicken. If you have time, ideally set the chicken aside for at least 30 mins to allow the flavours to develop while you prep the vegetables and potatoes.
  • Once you’ve prepped all your vegetables, heat the oil in a large pot or casserole dish. Fry the chicken for a few minutes until sealed then remove from the pot and set aside.
  • Fry the onion, pepper and carrot for a few minutes, then stir in the minced garlic and all the spices and fry for another 2 minutes. (take care not to burn the garlic)
  • Add the chicken back to the dish, stir to combine then pour in the tomatoes and stock.
  • Add the apricots and green beans and nestle in the potato chunks so they are submerged under the mixture.
  • Bring to a boil then simmer for about 30 minutes until the potato and carrot are tender.
  • Towards the end of cooking time, stir in the chick peas and fresh mint/parsley.
  • Serve piping hot as it is or alongside a small portion of couscous or rice.

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 Pecan Muffins

 

Healthy Banana Muffins (makes 9 muffins)

These are perfect for a nutritious grab & go breakfast or a mid-morning/afternoon treat. Made with only natural, wholesome ingredients these high fibre, gluten free muffins will keep you full and satisfied without spiking your blood sugar levels.

Ingredients

Dry

  • ½ Cup Coconut flour
  • 1 level tsp. cinnamon
  • ½ tsp. baking soda
  • ¼ tsp. salt

Wet

  • 4 eggs
  • 2 large ripe bananas, well mashed
  • 2 heaped tbsp. coconut oil, melted
  • 1tsp. vanilla essence
  • 1/4 cup of pecans (broken up) optional

Method

  • Set oven to 180 degrees Celsius then lightly grease a non-stick muffin tray or line with quality muffin cases.
  • Using a sieve, sift the coconut flour and remainder of the dry ingredients into a large bowl.
  • In a separate bowl, mash the banana, then beat in the eggs. Stir in the melted coconut oil and vanilla.
  • Add the wet ingredients to the dry and whisk for 30-60 seconds until well combined ( I use a hand held electric whisk/mixer)
  • Stir in the pecans if using.
  • Spoon the mixture into the muffin tray, fill about three quarters of the way. Top each muffin with a pecan if desired.
  • Bake for approx. 20-22 mins until lightly golden.
  • Allow to cool in the tray for about 15 minutes before transferring to a wire rack to cool completely before eating. I use a tablespoon to gently coax the muffins out of the tray.

Storage: Store in an air tight container for up to 3 days. They will last a little longer if you store them in the fridge and warm before eating.

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

One Pot Vegan Chilli

Low Carb Crustless Quiche

One Pot Vegan Chilli (Serves 6)

This one pot wonder is packed with plant based protein, complex carbohydrates and fibre. Quinoa is a great source of magnesium, B vitamins and iron which our bodies need for good energy and to help balance our mood and stress levels. The butternut squash adds a touch of sweetness and provides us with a nice dose of skin loving antioxidants.

Ingredients

  • 2tbsp olive oil
  • 1 red onion, finely chopped
  • ½ yellow pepper, finely chopped
  • 2 garlic cloves, minced
  • 1 cup uncooked quinoa
  • 2 cups vegetable stock
  • 1tsp chilli powder
  • 1tsp smoked paprika
  • 1 cup butternut squash, peeled & cubed (see guide)
  • 2 X 400g tin chopped tomatoes
  • 400g tin kidney beans, rinsed and drained.
  • 1tbsp. coriander leaves chopped

Alternative: sweet potato or carrot are good alternatives to butternut squash.

Optional toppings: A small drizzle of sweet chilli sauce, see recipe below. Avocado chunks seasoned with salt & lime juice also makes for a nice topping. Personally I think the extra toppings take this dish to another level.

Method

  • Add the quinoa to a bowl and cover with boiling water from kettle, set aside to soak while you prepare the rest of the ingredients
  • An easy way to prepare butternut squash is to place it on a chopping board, then using a long sturdy knife, cut off the top and bottom, about 1/2 an inch off each end. Peel the skin with a vegetable peeler. Cut in half, then half again, scoop out seeds, slice and cut into cubes.

Note – you can freeze the remaining cubes for another time.

  • Heat the oil in a large pot then add the onion & peppers and fry for a few minutes, add the garlic and spices and stir fry for another 2 minutes.
  • Stir in the butternut squash and cook for 5 minutes then add the tinned tomatoes and simmer for 15 minutes
  • Drain the quinoa and add it to the pot along with 2 cups of vegetable stock. Bring to a boil, then simmer for 15-20 minutes until the quinoa is cooked and the squash is tender.
  • Add the kidney beans and allow to warm through before serving with a sprinkle of fresh coriander.

Natural Sweet Chilli Sauce (5 minutes to make!)

Method

  • Add the maple syrup, vinegar and water to a small pot over medium heat.
  • Let the mixture come to a boil then add the garlic and chili flakes. Allow to simmer for a couple minutes.
  • Put the arrowroot powder into a small bowl then add a splash of water and stir to dissolve. Add it to the chili sauce and stir for a minute until thickened.
  • Pour the sauce into a jar with a lid and store in the fridge for up to 2 weeks.

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

Low Carb Crustless Quiche

low carb crustless quiche

Low Carb Crustless Quiche (serves 6)

This low calorie, low carb quiche makes for a delicious lunch or light dinner. Its high protein content will keep you full and satisfied and it’s a tasty way to get some veggies in at lunch time.

This will keep in the fridge for up to 3 days so perfect for advanced meal prep.

Ingredients

  • 1 tbsp olive oil
  • 1 small onion, finely chopped
  • 1 small red pepper, finely chopped (I like sweet pointed peppers)
  • 1 small head of broccoli, quarter each floret
  • 2 garlic cloves, minced
  • 6 free range eggs
  • ¾ cup milk
  • ½ tsp. salt + ¼ tsp. black pepper
  • 1 level tsp. dried basil
  • ½ cup grated mozzarella
  • ¼ cup (approx. 50g) of feta cheese, cubed

Slice of low fat crustless quich and salad

Method

  • Preheat oven to 175/350 degrees. Lightly grease a 9 inch quiche dish.
  • Heat the oil in a frying pan over medium heat, fry the onion, peppers and broccoli for a few minutes, then add in the garlic and fry for another couple of minutes. Remove from heat and set aside.
  • Meanwhile, crack 6 eggs into a large bowl, whisk together then stir in the milk, basil, seasoning and mozzarella.
  • Spread the vegetables onto the base of the quiche dish. Pour the egg mixture over the veggies, making sure there is even distribution then scatter the feta cubes on top.
  • Bake in the middle of the oven for approx. 25 minutes, then allow it to cool for about 10 minutes before serving with a mixed leaf salad.

Note: This can be kept in the fridge for up to 3 days and warmed up before serving.

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

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

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

Tasty Chickpea Salad

6_Tasty Chickpea salad instagram

If you like to meal prep lunches in advance this salad is a great option as it holds well in the fridge for up to 3 days. It’s high in fibre and prebiotics which help to maintain a healthy gut. Chickpeas are a good source of plant based protein and iron and keep you full for hours. The olive oil delivers heart healthy fats whilst the colourful veg delivers a variety of vitamins and antioxidants.  Now that’s food to feel good about.

Ingredients (serves 2- 4)

  • 1 can organic chickpeas, rinsed & drained
  • ½ red/yellow pepper, finely chopped (I use sweet mini peppers)
  • ½ sweet onion, finely chopped
  • 1 small cucumber, diced
  • 1-2 tbsp. black olives
  • ½ cup feta cheese, crumbled
  • 1 tbsp. fresh parsley, finely chopped

Dressing

  • 2 tbsp. extra virgin olive oil
  • 1tbsp. apple cider vinegar
  • 1tsp honey/agave
  • A good pinch of sea salt & black pepper

Method

  • To a large salad bowl, add the chickpeas, peppers, sweet onion, cucumber and olives.
  • In a cup stir together the oil, vinegar, honey and seasoning.
  • Pour the dressing over the salad and mix well to combine.
  • Top with the crumbled feta and chopped parsley and refrigerate until ready to eat.

Note: you can make this a more filling meal by adding some cooked cous cous or quinoa to the salad or serving alongside a piece of chicken/fish etc.

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