Carrot, Apple & Beetroot Salad

Carrot Apple & Beetroot Salad (serves 2)

A sweet and juicy salad bursting with vitamins and minerals. A tasty way to get raw veggies into your diet with plenty of fibre to keep your gut happy. Carrots are rich in beta carotene which boosts our immunity and complexion. Apples help to lower cholesterol while beets helps to lower blood pressure. This salad holds well in the fridge so can be enjoyed the following day. It’s super quick and easy to make and a great one to serve at a summer barbeque… or any time of year for that matter!

Ingredients

2 carrots, grated.

1 large pink lady apple, grated

3 beetroots, cut into small chunks (vacuum packed cooked variety)

80g feta cheese, cubed

1-2 tbsp. of toasted seeds e.g. pumpkin, sunflower or flaked almonds

A handful of mint leaves, torn

Dressing

1tbsp virgin olive oil

1tbsp lemon juice

1tbsp. balsamic vinegar

Pinch of salt

Method

  • For the dressing spoon the ingredients into a cup and stir well.
  • With a box grater, grate the carrot and place it in a salad bowl, follow with the grated apple.
  • Pour the dressing over and mix to combine.
  • Scatter the cubes of beetroot on top, followed by the feta cheese then sprinkle with the seeds.
  • Garnish with the mint leaves and serve alone or along with sliced avocado or grilled chicken for a more filling meal.

Nutrition Facts

Servings: 2

Amount per serving

 

Calories

286

% Daily Value*

Total Fat 17.6g

23%

Saturated Fat 7.4g

37%

Cholesterol 36mg

12%

Sodium 531mg

23%

Total Carbohydrate 24g

9%

Dietary Fibre 4.5g

16%

Total Sugars 19.1g

 

Protein 8.9g

 

Vitamin D 0mcg

0%

Calcium 209mg

16%

Iron 2mg

9%

Potassium 603mg

13%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet.2,000 calorie a day is used for general nutrition advice.

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

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Super Power Granola & Yoghurt Pots

Super Power Granola & Yoghurt Pots

Super charge your energy levels with this simple and delicious breakfast combo!

This super healthy granola is chock full of complex carbs and healthy fats to give you long lasting energy and keep you fuller for longer. Instead of dried fruit we’ve used chia seeds and almonds which are a great source of protein, fibre and heart healthy fats to keep your blood sugar levels balanced. Combine with your yoghurt of choice and vitamin C rich berries for a nutritionally balanced breakfast.

Super Power Granola

Ingredients.

  • 2 cups oats
  • 1 cup almonds, chop with sharp knife
  • ½ cup coconut flakes
  • 1/3 cup chia seeds
  • ¼ tsp salt
  • 2tbsp. coconut oil, melted
  • 1/3 cup honey
  • 1tsp. vanilla essence

Method

  • Set your oven to 150°C. Line a large baking tray with baking paper.
  • To a large bowl add the oats, chia seeds, almonds, coconut and salt.
  • Melt the coconut oil in a pot or in the microwave and stir in the honey and vanilla.  Pour the wet mixture into the dry and stir together until well combined.
  • Spread the mixture out onto the baking tray and bake for about 30 mins until a light golden colour. Stir half way through.
  • Allow to cool fully before storing in an air tight container for up to 2 weeks.

Yoghurt Granola Cup

In a glass, layer natural yoghurt (coconut yoghurt works well too) with a tablespoon of granola and top with mixed berries. Repeat with a second layer of yoghurt and top with more granola and mixed berries. Savour and enjoy each mouthful before you start your busy day!

Nutrition Info Super Power Granola & Yoghurt Pot

(100g Natural Low Fat Yoghurt + 2tbsp. Granola + 1 cup mixed berries)

Calories

329

% Daily Value*

Total Fat 14g

18%

Saturated Fat 5.2g

26%

Cholesterol 0mg

0%

Sodium 161mg

7%

Total Carbohydrate 43.5g

16%

Dietary Fibre 7.6g

27%

Total Sugars 24.5g (natural sugars)

 

Protein 11.5g

 

Vitamin D 0mcg

0%

Calcium 67mg

5%

Iron 3mg

17%

Potassium 205mg

4%

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet.2,000 calorie a day is used for general nutrition advice.

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

Baked Cod with Mediterranean Vegetables in a Lemon & Herb Crumb

 

Baked Cod with Mediterranean Vegetables in a Lemon & Herb Crumb (serves 2)

I love a dinner that goes into the oven on the one tray and involves minimal prep and clean up. This summery cod dish is super tasty and satisfying and bursting with Mediterranean goodness. You can omit the potato if you want to go for a low carb meal, either way it’s delicious.

Ingredients

  • 2 loins of fresh cod
  • 4 tbsp. olive oil
  • 2 garlic cloves, minced
  • ¼ tsp. chilli flakes
  • 4 tbsp. breadcrumbs
  • 1 tbsp. flat-leaf parsley, finely chopped
  • 1 large courgette, quartered into rectangles
  • 6 cherry tomatoes, halved
  • 1 small red onion, cut into wedges
  • 4 small baby potatoes (quartered)
  • 1 lemon (half for the tray, the other half for zest only)

Method

  • Heat the oven to 200˚C. Prep the courgette, onion and potato and place onto a large oven dish.
  • Pour 2 tablespoons of olive oil into a small bowl, season well with salt & pepper then stir in 1 minced garlic clove. Pour the oil mixture over the vegetables in the oven tray.
  • Top with the two cod fillets. Cut a lemon in half and set aside one half for the breadcrumb. Quarter the other half and add the lemon wedges to the baking tray.
  • To make the breadcrumb topping, heat 2tbsp olive oil in a frying pan. Add one minced garlic clove and the chilli flakes, fry for 1 minute and then stir in the breadcrumbs and fry for another minute or so. Add in the zest of half a lemon along with 1 tablespoon of chopped parsley.
  • Once the breadcrumb is golden, sprinkle it over the cod and bake for 20 mins.
  • Half way through cooking time, add in the cherry tomatoes so they don’t get over cooked. Serve piping hot & enjoy.

Nutrition Facts

Servings: 2

Calories

495

Amount per serving

% Daily Value*

Total Fat 31g

40%

Saturated Fat 4.6g

23%

Cholesterol 40mg

13%

Sodium 233mg

10%

Total Carbohydrate 33.9g

12%

Dietary Fibre 6.7g

24%

Total Sugars 9.4g

 

Protein 26.2g

 

Vitamin D 0mcg

0%

Calcium 75mg

6%

Iron 2mg

10%

Potassium 706mg

15%

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

Coconut Cinnamon Cookies

Coconut Cinnamon Cookies_instagram_2Coconut Cinnamon Cookies (serves 10)

If you’re looking for a wholesome treat the whole family will enjoy then these cocolicious cookies are sure to hit the spot! They’re so quick and easy to make and really taste home made with subtle natural flavours.  Perfect for a lunch box treat, but you may find yourself not wanting to share them! A gentle reminder that even healthier treats need to be eaten in moderation so one cookie per serve is ideal.

Ingredients

  • ½ cup coconut oil (room temp)
  • ½ cup coconut palm sugar (available in supermarkets & health stores)
  • 1 free range egg
  • 1tsp vanilla extract
  • 1 cup plain flour
  • ½ cup oats
  • 1 tsp cinnamon
  • 1 tsp baking powder
  • ½ cup coconut flakes (you can break the flakes up into smaller pieces by hand)

Method

  • Set a fan oven to 170°C then line a large baking tray with baking paper.
  • Add the coconut oil and coconut sugar to a large bowl. Use an electric mixer to beat them together until well combined. Follow with the vanilla and egg and beat to combine.
  • Using a sieve, sift in the flour and baking powder into the wet ingredients. Then add in the oats and cinnamon and lightly beat until just combined. Stir in the coconut flakes leaving a small bit over to sprinkle on top.
  • Using your palms, roll a tablespoonful of the mixture into a ball and flatten to make a thick cookie shape. Repeat to make approx. 10 cookies and sprinkle each with a few coconut flakes on top.
  • Bake in the oven for about 15-17 minutes until golden. Allow to cool before eating and store in an air tight container.
Nutrition Facts
Servings: 10
Amount per serving  
Calories 212
% Daily Value*
Total Fat 13.1g 17%
Saturated Fat 10.8g 54%
Cholesterol 16mg 5%
Sodium 29mg 1%
Total Carbohydrate 22.7g 8%
Dietary Fibre 1.2g 4%
Total Sugars 7.6g  
Protein 2.5g  
Vitamin D 2mcg 8%
Calcium 9mg 1%
Iron 1mg 8%
Potassium 49mg 1%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet.2,000 calorie a day is used for general nutrition advice.

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

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