Posts Tagged ‘ Healthy Eating ’

The Nutrition Corner

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The Nutrition Corner is a weekly grab of news and informed opinions on the latest developments in nutrition and health by a qualified nutritionist (both degree and PhD). 

Decoding the headlines

We all see or hear about the food and health headlines everyday in the newspapers, TV, internet blogs, the guy down the gym, the old woman down the street…One day you could be reading your morning coffee is the next best thing and the next day its going to kill you!! Most media outlets just single out one eye catching phrase or sentence from new research without going in-depth and try to explain what it means. This is why we are met with such conflicting  advice everyday that confuses everyone and undermines the important messages that we need to take in. Continue reading

The Disturbing Truth About The Food You Eat

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Standing in the supermarket’s food section aisle you’re confronted with hundreds of different products compounded by the happy proliferation of subcategories. You have a wide choice of grocery items at your fingertips. Or have you?

A 2013 study by the U.S. consumer rights group, Food and Water Watch, examined the market share of 100 common grocery items and unearthed a disturbing trend: you’re actually down to 2-4 big companies when buying most grocery items. This is certainly a global trend, extremely valid in modern Ireland. Continue reading

2014 Trends for Healthy Eating

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The World Health Organisation’s recommendation to cut our sugar consumption by half shows just how seriously experts believe our health is being affected.  According to Elizabeth Peyton-Jones, health officials finally realise that sugar is toxic, and that we are slowly killing ourselves by consuming too much of the sweet stuff.

“WHO is an independent body responsible for the world’s health which normally deals with disease and viruses.  The fact that it is now issuing guidelines on sugar, which is known to be responsible for killer diseases, should finally indicate how serious this issue is,” said Peyton-Jones, discussing what differences we are likely to see in our eating habits in the coming year. Continue reading

Clean Eating Fish Pie

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I know I haven’t done any Christmassy recipes yet (I promise they are to come!) but I am already planning the meals that will get me back on a healthy track when gloomy January comes around. This fish pie will help you overcome the post-Christmas slump when the sight of a mince pie or nan’s christmas cake is enough to make you heave in your sweatpants which are all that fit you right now (Mean Girls joke, sorry)  Keep this recipe on hand for a light, satisfying recipe that is filled with nutrient rich fish and vegetables. Continue reading

The Green Smoothie

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The Green Smoothie

I have been making these smoothies for about 5 months now as I find them the easiest way to get all the right fruit and veg into me in one quick and painless drink! It fills you up for quite a while so if weight loss is what you are after then you could use one green smoothie to replace one meal – though I would never under any circumstances suggest you do any of those “detox” diets where all you drink is smoothies; it is not likely to last long and would be verrrry boring! Instead, when I am trying to be slightly more healthy, I have a good breakfast, followed by a green smoothie for lunch and remain satisfied till dinnertime. Here is one of my current favourite recipes; remember there are no rules when it comes to what you put into your smoothie just as long as the amount of veg outweighs the amount of fruit you put in. Fruit is still full of sugar so think of it as a way to make the veg taste a bit better in order to get it into you! I freeze sliced banana, spinach and kale so that it both lasts longer and makes the smoothie nice and cold.

My Green Smoothie Recipe

  • Handful of frozen Spinach
  • Handful of frozen Kale
  • 1/4 Cucumber
  • 1/2 Banana
  • Handful of Blueberries
  • Juice of one Lemon or Lime
  • 1 tblsp. Flaxseed
  • 1 tsp. Honey (optional)
  • Sprinkle of Cinnamon (optional)
  • Grated Ginger (optional)

What to Do:

  1. Place all ingredients in a blender
  2. Cover ingredients with water and blend until smooth
  3. Drink and feel healthier in seconds 😉

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Caramelised Pear And Puy Lentil Salad

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I have not posted in so long, it has been insanely busy with a new job and house and settling into work and everything else 🙂 Also I tend to be cooking out of cookbooks lately and always feel bad about recipes not really being original that I don’t want to post them! But anyway today I am doing just that. So recently I bought the cookbook, Honestly Healthy.  Continue reading

The Dark Places Where Excuses Lead…

  • avoid_alcohol_and_cigarettes_image_title_hjlzy ‘It’s Sunday morning (or evening to decent society). The curtains are closed but even the small slivers of light that get through are proving painful. My stomach is turning and so is the room, I’m enclosed in cold sweats and nausea. There is one more feeling present that overides all others; damning shame. Four weeks of work put in jeopardy by inconvenience leading to procrastination, procrastination leading to frustration, frustration leading to self pity, self pity leading to here..’ Continue reading

Turning Point…

Habit is a two-edged sword. It can provide us with a work week of stability and income, a sense of comfort and security that we all need to be happy. Habit can also strengthen excuses for a lifestyle routine that deep down we neither desired nor wish to continue…

It was somewhere around the fourth pint on another Sunday night when I realised I didn’t like the way things had become. I saw ahead to a tomorrow morning of a near-empty wallet, strangling hangover and fast food wrappers. We all have points when we twig to the idea that our lifestyle had become a habit rather than a desired existence, this was mine. Continue reading

Healthy (and Tasty!) Lunch Recipes

Roasted Butternut Squash Salad. 

  • 1/2 Butternut Squash, chopped and roasted in the oven for about 30mins, until softened and browned.
  • 1/4 block of Feta Cheese, crumbled.
  • Handful of Mixed Leaves such as Lamb’s Lettuce, Spinach and Rocket.

Dressing

  • 1 tblsp. Extra-Virgin Olive Oil
  • 1 tblsp. Balsamic Vinegar
  • 1 tsp. chopped oregano

Place the leaves on a plate, sprinkle over the roasted butternut squash and crumbled feta cheese. Pour over the dressing and mix to combine.

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Mixed Veg and Ham Omelette

  • One Egg
  • One Egg White
  • 1/2 Cup of Milk (skimmed or full-fat)
  • 1/2 Green Pepper, chopped.
  • 1/2 Red Pepper, chopped.
  • 1/4 Courgette, chopped.
  • 1/2 Red Onion, chopped finely.
  • 1 Slice of Crumbed Ham, chopped.
  • Chopped fresh or dried Parsley
  • Seasoning.

Heat up olive oil or low calorie spray in a frying pan. Mix all ingredients together until combined. When the frying pan is hot, pour the mixture in. Meanwhile, heat up the grill in order to cook the top of the omelette. When the top of the omelette has almost set and the bottom is browned, place the frying pan under the grill with the handle facing out so you do not burn yourself taking it out. When the top is browned to your liking remove the frying pan from the grill, place the omelette on a plate and serve with the carrot and pumpkin seed side salad -> recipe below.

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Chickpea Stew

  • 2 Cloves of Garlic, chopped finely.
  • 1 medium Onion, chopped finely.
  • 1 Red Chilli, deseeded.
  • 1 Green Pepper, chopped.
  • 1 Red Pepper, chopped.
  • 1/2 Courgette, chopped.
  • 1 Can of Chickpeas
  • 1 Carton of Passata or 1 tin of Chopped tomatoes, blended till smooth.
  • 2 tblsp. of finely chopped fresh Parsley or Coriander
  • Seasoning.

Heat up olive oil in a heavy-based saucepan. When hot, sauteé the onion, garlic and chilli until the onion is transparent. Add the vegetables and cook until softened, but still firm. You do not want to overcook them. Add the passata/tin of tomatoes and simmer for about 10-15mins. Add chickpeas and seasoning. Cook for a further 10mins and serve hot with crusty bread. This can be frozen in batches and taken to work in a lunchbox.

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Moroccan-Style Chargrilled Veg Salad

Veg

  • 1/2 Green Pepper, large slice.
  • 1/2 Red Pepper, large slice.
  • 1/4 Courgette, cut into round slices.

Cous-Cous

  • 1/2 a bag of portioned wholegrain cous-cous

Moroccan-Style Dressing

  • 1 tblsp. Extra-Virgin Olive Oil
  • 1 tblsp. Balsamic Vinegar
  • 1 tblsp. of finely chopped Mint
  • 1 tsp. of Cumin
  • 1 tblsp. Lemon Juice
  • Seasoning

Chargrill all vegetables on a hot griddle pan or a George Foreman grill until softened and slightly blackened (only slightly!)

Open the portioned bag of cous-cous and put it in a bowl. Cover with boiling water. Leave for 10mins. When softened place on a plate and serve the chargrilled vegetables on top of the cous-cous.

Spoon dressing over salad and mix to combine. Serve with warm pita bread.

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Carrot and Pumpkin Seed Side Salad

  • 2 Carrots, grated.
  • 1 Garlic Clove, grated.
  • Sprinkle of Pumpkin Seeds

Healthy Dressing

  • 1 tblsp. Balsamic Vinegar
  • 1 tblsp. Lemon Juice
  • 1 tsp. finely chopped Coriander
  • Seasoning

Mix together the grated carrot, garlic and pumpkin seeds. Pour over dressing and mix to combine. Serve with your lunch or dinner for a healthy side salad.

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Turkey and Guacamole Pita Bread

Healthy Guacamole

  • 1/2 Avocado, mashed.
  • 2 Cherry Tomatoes, chopped finely.
  • 1/2 Red Chilli, deseeded and chopped finely.
  • 1/4 Red Onion, chopped finely.
  • Squeeze of lime juice
  • Seasoning
  • 1 tsp. of greek yoghurt or sour cream or créme fraiche

Combine all the guacamole ingredients with the mashed avocado. Toast the pita and open it out. Place a slice of turkey onto the pita bread. Spread the healthy guacamole onto the turkey slice. Close the pita and cut into half. Serve with the carrot and pumpkin seed side salad.