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Basic Stew

Serves 4 Ingredients2 tbsp olive oil500g of cubed lean stewing beef or lamb1-2 medium onions sliced500ml of stock (beef/lamb/vegetable)4 chopped carrots100g button mushrooms2 tsp dried herbsSalt and pepper2 cloves of garlic1 tbsp of plain flour MethodHeat the oil in a large pot and brown the meat in batches. Add flour and cook for a few …

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Shepherds Pie

Serves 4 Ingredients500g lean beef mince or turkey mince2 large sweet potatoes (approx. 800g)4 carrots sliced1 large onion chopped100g peas250ml beef/vegetable stock100g goats cheese (hard or soft) or cheddar (optional)Coconut oil/rapeseed oil1 tbsp mixed herbs or herbs de provence1 tbsp Worchester sauceSalt/pepper to taste MethodPre heat oven to 180C. Skin sweet potatoes, chop and boil …

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Chickpea Casserole

2 red onions, finely sliced1 teaspoon of cumin seeds2 teaspoons of coriander seeds1 inch of fresh root ginger1/2 teaspoon of turmeric1 carrot, peeled and chopped3 cloves of garlic1 tin of chopped tomatoes or 400g fresh tomatoes1 tin chickpeas2 tablespoons of freshly chopped corianderpepper to taste   Grate or chop garlic and leave to one side. Add …

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Peanut Butter Cookies

2 ripe bananas3 tbsp peanut butter2 tbsp coconut oil2 tbsp coconut sugar or honey50g dark chocolate chopped200g oatsPreheat the oven to 200 C.Whizz the bananas in a blender into a smooth puree. Melt the peanut butter and coconut oilover a low heat. Stir in bananas, coconut sugar or honey and chocolate chips. Add in oats …

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Chia Energy Balls

Makes about 10 chia energy balls40g oats30g peanut butter3 tbsp chia seeds (whole or milled)1 tbsp raisins or cranberries1 tbsp dark chocolate chips/pieces (70% coco solids)1 tbsp honey or maple syrupSimply mix all ingredients together, roll small pieces in the palm of your hands to form aball, refrigerate for 1 hour.Chia seeds are a good …

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Key signs your not digesting your food properly- feeling the bloat

I have been recommending digestive enzymes to nearly all my clients this month because of the classic symptoms I’m seeing associated with incomplete digestion of food. Those symptoms include • Feeling full, even if you haven’t overeaten • Bloating within an hour of eating • Heartburn or burping • Lack of energy • Undigested food …

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New Year New You?

Is it a new year and new you? Or is it a new year feeling bloated with low energy and brain fog? Has the excess of the holidays taken its toll on your waistline? Are you lacking the biggest obstacle you face on your path to your ideal weight? Support. We all need it from …

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5 reasons why summer is the best time to focus on your family’s health

With the kids out of school, no lunchboxes or after school activities to plan for summer time is an excellent opportunity to focus more on your families health needs. It’s time to take note of digestive issues like bloating, constipation; skin issues like eczema and psoriasis and of course weight gain. Start a food diary …

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Skin Detox

Jan is over and spring is hopefully on the way so time to think about detoxing and getting the skin glowing again. Your skin is constantly renewing itself so it needs contact feeding and nourishment. My 5 simple tips to glowing skin: Hydrate, hydrate hydrate aim for 1.5L -2L a day, every cell in our …

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Simple snacks

Try and combine your protein with carbohydrate even at snack time! Apple and handful of almonds/brazils or walnuts Hummus (1/2 tub) & wholemeal/spelt cracker or pitta bread Oat cakes with tahini & banana Oat cakes with almond nut butter & sugar free jam Berries, chia seeds & natural yoghurt/soya yoghurt with drizzle of honey

Energy Balls

These are great post gym or on a long cycle! 200g dates 200g walnuts Method Add dates and nuts to blender and blend on high speed for 2/3 minutes until mixture starts to come together. Take thumb size pieces and roll into balls, dip into desiccated coconut or cocoa powder (unsweetened). Store in fridge for …

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Banana bread Toastie

Ingredients 1 slice of wholemeal bread or spelt bread 1 banana Sesame seeds or flaked almonds (a good source of calcium) 1 tbsp. Udos oil (optional-omega 3 oil) Method Mash banana and spread on bread cover with seeds and grill until brown. Cool slightly and mix udos oil on top.

Avocado and Tomato salad

Serves 4 4 tomatoes chopped 2 ripe avocados chopped 150g mixed lettuce leaves 1 clove garlic finely chopped 2 tbsp olive oil 2 tbsp lemon juice 1 tsp Dijon mustard Method Mix olive oil, lemon juice, garlic and mustard together. Mix tomatoes, avocados and lettuce together, add dressing.

Lettuce wraps

Serves 2 4 leaves iceberg lettuce, 2 cooked turkey/chicken breasts, sliced, 1/2 cucumber, cut into long strips, 4 spring onions chopped, 2 large tomatoes sliced, 200g hummus, sprinkle of paprika. Layer ingredients onto lettuce leave and wrap with another lettuce leaf.

Sandwich options

Open rye bread sandwich (1 slice) with half an avocado mashed, 1 sliced tomato and 5 large prawns Open rye bread sandwich (1 slice) with tomato chutney/relish (1tsp) chicken breast sliced, 1/4 cucumber sliced and 1 tomato sliced I wholemeal wrap spread with half an avocado, 50g baby spinach or rocket, 1 sliced chicken breast, …

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Eggs

Serves 1 2 Eggs (poached/scrambled) with half an avocado and cracked pepper. Strange combination? Try it and see! A very filling breakfast. Alternative options: 2 Eggs and 1 slice of rye bread, spelt bread or wholemeal bread. Poach, scramble or boil your eggs. If frying use 1 tbsp of coconut oil a healthy plant based …

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Energy shot

50ml apple juice- fresh if possible 1 tsp spirulina powder Mix spirulina into apple juice for a super charged energy shot in the morning. Spirulina is a green algae available in powder or tablet form, a very nutritious green which is a great source of protein and promotes the growth of good gut bacteria.

Porridge oats with berries and cinnamon

Serves 2 100g porridge oats Enough water to cover oats 150g berries (blueberries, raspberries, strawberries, frozen is ok) ½ tsp ground cinnamon (or to taste) 1 tbsp mixed seeds (pumpkin, sesame, sunflower, linseeds, chia seeds) Method Soak porridge oats overnight, this speeds up cooking time and make the oats easier to digest. Cook as per …

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Coconut Oil

Coconut oil can get some bad press due to the fact that it is a saturated fat but it is a very healthy plant based saturated fat. Coconut oil doesn’t contain your average run of the mill saturated fats like you would find in cheese or steak. It contains Medium Chain Triglycerides (MCTs) – which are …

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Food Diary

I always ask my clients to start a food diary when they have a consultation with me in Athlone. This is a very simple but powerful technique that makes you aware of what you are eating and makes you mindful of your eating habits. Research shows that keeping a food diary will help you with …

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Good mood food

Good Mood Food We as a nation should be eating more good mood food its so easy to end up on a sugar rollercoaster which only drains us of energy and effects mood memory and concentration. So manage your mood through food Changing your diet can help balance your mood and help with concentration and …

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Beetroot

Beetroot is in season now and widely available from your supermarket or fruit & veg shop. Both the leaves and the easily-recognised bright red root can be eaten as a vegetable.  The leaves can be steamed or used in stir fries and the root is either eaten raw or as a hot or cold cooked …

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Pomegranates

Pomegranates now widely available are becoming a favourite for there high antioxidant properties. They score higher than blueberries on the antioxidant scale and contain powerful polyphenols which are anti-inflammatory substances and protect the body against cell damage. How to eat them ! Split one open and simply pick and eat the seeds, kids love it! …

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Avocados

Avocados are a great food to introduce to your babies and toddlers, people tend to think that avocados are full of fat, yes they are !! but it’s the brain boosting fats vital for your child’s development. They contain many vitamins and minerals including vitamin C and E so don’t be afraid to include these …

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