Category Archives: Dinner

Nutrition & wellness coaching - beetroot salad

Seeded Beetroot & Kale Slaw

This vibrant summery salad is the perfect accompaniment to a BBQ or any meal. Packed full of nutrients and lots of liver boosting properties, this is a great salad!

Ingredients:

1 large or 2 small uncooked beetroot, grated

2 carrots, grated

2 small apples, grated

Large Handful of Kale, finely chopped

Seed mix (Good4U is a great brand)

Dressing of extra virgin olive oil (3 parts), red wine vinegar (1 part), wholegrain mustard (2 tbsp), honey (1 tbsp)

Method:

Mix all ingredients in a large bowl. MIx dressing, pour over the slaw and mix very well.

Enjoy!!

Nutrition and wellness coaching - healthy baked beans

Baked Beans

A great alternative to the traditional tinned variety these are a winner with all the family!

Ingredients:

1 Onion

1 Garlic clove

1 tin Cannelini Beans, rinsed well

500ml passata

Seasoning

1 tsp sugar

Rosemary, finely chopped

(Chilli optional)

Method:

Finely chop onion and garlic & fry in coconut oil or butter until very soft. Add the passata, sugar, seasoning and rosemary and simmer on a low heat for 10 mins, blitz the sauce till smooth, place back on the heat and add cannelini beans, simmer for a further 10 mins or transfer to the oven at 180 for 10mins. The sauce should thicken nicely, if too thick just thin with a drop of water (or great place to stick in a little stock!). For a spicy version simply add fresh or dried chilli. Mix up the recipe another day with different beans, different herbs, or even a little chorizo or bacon for a tasty twist.

Enjoy!   

Courgette Pizzas

pizza

Most of us love pizza, this recipe is a great way to enjoy the same flavour but in a grain free, gluten free, lighter way. Courgettes are so versatile, full of nutrients and low in calories too!

Ingredients:

1 Courgette, tomato paste, grated mozzarella, toppings of your choice, salt & pepper, oregano

Method:

Slice the courgette lengthways. Spread tomato paste on one side of each, then just like a pizza, add your toppings, cover with a little cheese, then season & add oregano. Simply toast under the grill until the cheese is melted (avoid using the oven here, as the courgettes will go too soft)

Enjoy!

Crustless Spinach Quiche

quiche

This is a handy grain free ‘quiche’, great to have ready in the fridge for a few days. Even without the crust, the finished product is still nice and sturdy, great for lunch on the go!

Ingredients:

1 bag Frozen spinach, defrosted & squeezed out
6 eggs
Parmesan
Grated mozzarella
Salt & Pepper
Chilli flakes
Handful of pinenuts

Method:

Mix all ingredients together. Place in a lined cake tin & bake at 180c for 20 mins or until firm in the middle

Enjoy!

Turkey hot dogs

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Ingredients:

1 pack Minced turkey, 1/2 red onion, 1 clove garlic, 1 small carrot, 1 small apple, salt & pepper, oregano, 1 egg

Method:

Add the turkey to a bowl, grate in all veg, add seasoning and egg. Give a good mix and place handfuls of the mixture on a prepared baking tray. Form the handfuls into sausage shapes and bake for 15 mins at 180 degrees. Serve in a wholegrain roll or on its own, lovely with a little tomato or cucumber relish.

 

Stuffed avocados

Avocados are such a great source of good fats! A great way to serve them is half and remove the stone, make the hole a little bigger if you need to by scooping out a little of the avocado. Season the avocado halves and fill with a protein rich filling like one the ones below:

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Tuna & Red Pepper

Mix tuna with some red onion, red pepper, natural probiotic yogurt, seasoning & fresh herbs like parsley & thyme

Crab & Coriander

Mix crab meat with minced garlic, finely chopped chilli & coriander, a little natural probiotic yogurt & seasoning

Hummus & Seeds

Any flavour hummus, topped with some toasted salted seeds and a little finely chopped red pepper or cucumber

Enjoy! 

‘Chicken fajita’ lettuce wraps

A light fresh ‘clean’ take on a classic chicken fajita tortilla wrap.

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Ingredients:

Baby gem lettuce, chicken breast cut into strips, sliced peppers, thinly sliced carrots, red onion, passata, paprika, chilli, oregano, salt & pepper, avocado, lime, cherry tomatoes, garlic

Method:

Fry garlic, onion, chicken strips, peppers, carrots, add passata, all spices & seasoning. For guacamole chop tomatoes and garlic and mash the avocado in with them & squeeze in half a lime. Serve a baby gem lettuce leaf with a dollop of guacamole and some spicy chicken & pepper mix on top. Delish! Enjoy!

Mexican Rice Bowl

Such a quick handy vegetarian dish and so so comforting!!

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Ingredients:

Brown rice, 1 tin mixed beans, 1 tin green lentils, coconut or olive oil, 2 cloves garlic, 1/2 red onion or handful of chopped spring onions,  1/2 red & yellow pepper, carton of passata, salt, pepper, oregano, smoked paprika, a little honey

Method:

Cook the rice until tender and set aside. Saute onion, garlic & diced peppers in a little oil for 5 mins. Add beans and lentils and passata and herbs, spices, seasoning and a little honey to sweeten the tomatoes. Leave to simmer for 5 mins. Add rice to a bowl and top with the bean & lentil mix. Top with chopped fresh parsley or spring onion and ENJOY!

Spicy Beans & Poached Egg

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Ingredients:

1 Tin mixed beans, 1 clove garlic, 1/2 red onion, smoked paprika, 2 eggs, 2 leaves of romaine lettuce

Method:

Boil a pan of water with salt & pepper and a little vinegar, turn down the heat and slide the 2 eggs in to poach for 10 mins. Meanwhile sautee the garlic and finely chopped red onion for 5 mins, add the beans and smoked paprika, warm through and mix well. Place the lettuce leaves on a plate, Spoon the bean mixture into both and top with an egg. Season & tuck in!

 

Turkey Burgers

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Ingredients:

1 pack minced turkey, 1 small onion, 1 clove garlic, 1 apple, 1 egg, oregano, salt & pepper

Method:

Place the turkey in a bowl. Grate the onion, garlic and apple and add to the turkey with herbs and seasoning. Add in the egg and mix well. Shape into burgers and place in an ovenproof dish. Bake for 20-25 mins at 180c. Serve with guacamole or salsa, in a pitta or a bun or on its own, whatever way you like it!