This summery breakfast is put together in a few minutes before you go to bed and you wake up to a creamy, delicious and nutritious treat! Soaking the nuts and seeds along with the oats improves the digestibility of their nutrients too.
Delicious, high fibre bean burgers – the trick to these is baking the beans first to dry them out – result is veggie burgers that don’t fall apart! Each burger is around 160kcal so eat 2-3 with just a big salad if you’re trying to lose weight.
(serves 4-6, makes 12 burgers)
2x 400g tinned beans (black / red kidney / pinto / cannellini or a mix of beans), well drained
OR 480g drained weight or home-cooked beans
1 tbsp olive oil
1 red pepper
1 small onion
3 garlic cloves
1½ teaspoons ground cumin
1 teaspoon chilli powder
1 teaspoon paprika
200g oat bran (or breadcrumbs if you’re stuck)
120g Feta cheese
1 large egg
1 tbsp Worcestershire sauce
1 tbsp ketchup, bbq or hoisin sauce
Preheat oven to 160°C. Spread beans evenly onto a baking sheet lined with baking parchment and bake for 15 minutes until slightly dried out. Keep the parchment on the tray for later and increase oven temperature (or change to grill) to 190°C after beans are done.
While beans are in the oven, peel and roughly chop onion, wash and roughly chop pepper, peel garlic. Place in food processor and finely chop.
Heat ½tbsp oil over medium heat, add chopped pepper, onion & garlic mixture and cook about 5-6 minutes until soft.
Place egg in the food processor bowl with the cumin, chilli powder, paprika, oat bran, Worcestershire sauce, ketchup (or other sauce). Pulse a few times, then add the Feta and beans. Pulse the mixture again, leaving some little chunks of beans and cheese. Season with salt and pepper to taste.
Dampen hands slightly and form into 12 burgers, handling as little as possible. Brush the paper lining your baking tray with a little oil (or use spray oil) and place the burgers
Bake in the oven (now at 190°C) for 20 minutes (turning after 10 min) or grill for 7-8 mins each side.
Bone broths are a fantastic source of minerals and amino acids, one of very few foods containing collagen – essential for healthy skin, hair, nails and bones. It has anti-inflammatory amino properties, a healthy balance of minerals and electrolytes and is gentle and healing for the stomach and gut – great for anyone with digestive disorders. Use broth as it is for a light soup drink or make your favourite soup or casserole recipe using it as stock. The chicken from this recipe will be delicious and tender; use it to make a chicken salad, or cut up and added to the broth with chopped vegetables to make a chicken soup
1 chicken, approx. 1.3Kg (3lb)
1 Leek or onion, roughly chopped (no need to peel the onion and the tough, outer leaves of the leek can be used as long as they are scrubbed clean)
1-2 sticks celery, roughly chopped
1-2 carrots, roughly chopped (no need to peel, or top & tail, just wash well)
Other vegetable trimmings if available, like parsley or mushroom stalks
1tsp sea salt
2 bay leaves
Put the vegetables in a large pot, place the chicken on top and cover with cold water. Add peppercorns, bay leaves and salt.
Cover and bring to the boil, then simmer for about an hour and a half
Turn off the heat and leave the chicken in the stock overnight or for several hours until it cools down.
Place in the fridge and when well chilled, skim fat from top of the liquid.
Remove the chicken, strain the stock. Bring to the boil and simmer to reduce the stock down to make a tasty broth.
This is a healthy, low carb alternative to lasagne; the vegetables are roasted first, then layered with cooked chicken and tomato sauce, topped with a little grated cheese and baked in the oven. It’s a great way to make your chicken go further and eat a healthier balance of less meat and more veg! Serve with steamed broccoli or a big green salad.
2 tbsp. olive oil
1 small-medium onion, peeled and chopped
1-2 cloves garlic, finely chopped or pushed through a garlic press
1tsp dried oregano
1 tin plum tomatoes, chopped
1 large aubergine, sliced lengthwise into ½cm slices
1 large or 2 small courgettes, sliced lengthwise into ½cm slices
6-8 mushrooms, washed and sliced thickly
1 pepper (red, green or yellow), cut into large dice or slices
1 large cooked chicken breast / leg meat / bought cooked chicken slices, in bite-sized chunks
30g low fat cheddar or Edam cheese, grated
Place aubergine slices on a tray or a clean surface and sprinkle liberally with salt on both sides. Leave for half an hour and then rinse off and pat dry using kitchen paper or clean tea towel.
Heat oven to 200 degrees C. Put 1 tbsp olive oil into roasting tin, heat for 5 minutes and spread over tin using a pastry brush. When hot, add aubergine slices and roast for 15-20 minutes, turning halfway, until some parts of the slices start to turn golden brown. Add slices of courgettes, mushrooms and peppers to the roasting tin, drizzle with a little of the oil, season with pepper and a little sea salt and continue to roast for 15-20 minutes.
Fry onion in ½tbsp olive oil over gentle heat for about 3 minutes. Add garlic and oregano, cook for a further minute. Add tin of tomatoes, bring to the boil and simmer for 5-10 minutes.
Place layers of roast vegetables and chicken pieces in a lasagne dish with blobs of tomato sauce, finish with grated cheese and bake for 30 minutes or until cheese is golden brown.
The idea of this recipe is to show how you can boost your vegetable intake and reduce meat portions in a family dish. Beans are great for adding protein and fibre… you can modify the spices (and omit the coconut milk) to make it like a Bolognese or a chilli, so versatile and so healthy – the vegetables are almost invisible so it’s great for fussy eaters!
2 tbsp oil (eg coconut, rapeseed or olive)
450g Minced round steak (or turkey / pork steak)
2 medium onions
2 large carrots
1 large courgette
3 Peppers (any colour)
2 tins cannellini beans
½ tin (200ml) coconut milk (freeze the remainder)
3 tsp mild curry powder (or your own combination of herbs /spices)
2 tbsp tomato puree
1 tbsp Soy sauce
½ beef stock cube in 100ml hot water
Freshly ground sea salt & black pepper to taste
Start by preparing all the vegetables. Wash all the veg in cold water. Peel and quarter onions and peppers and chop finely in a food processor (or by hand if you prefer!). Set aside in a bowl.
Peel carrots and use food processor again, this time with the grating disc to grate carrots and courgettes.
Heat 1tbsp oil in a large pan or wok, add minced beef and stir-fry until browned all over. Remove from the pan and set aside.
Heat the other 1tbsp oil and add onion and pepper mixture, fry for a couple of minutes then add the grated carrots and courgettes. Stir well over a medium heat for a couple more minutes.
Add curry powder and stir in well, then add tomato puree, coconut milk, stock and soy sauce.
Stir in the mince and drained cannellini beans. Simmer for 15-20 minutes. Taste and season to your liking.
Garnish with a sprig of fresh herbs and a little sprinkle of grated cheese if you wish.
For Balsamic Dressing (10 portions, keeps well in fridge):
50ml Balsamic vinegar
100ml olive oil
1tsp Dijon mustard, pinch sea salt and ground black pepper
Place ingredients in a jug, whisk well together and pour into a bottle or jar with a lid to store.
Wash leaves in a basin of cold water, place in salad spinner, spin and when leaves are well drained, put them into your salad bowl
Add ¼ – ½ avocado, depending on size, peeled and cut in chunks and add to the bowl. Squeeze a little lemon or lime juice over it to complement the flavour and prevent it turning brown if you like.
Wash and cut into chunks and add to the bowl
Peel mango, cut into chunks and add to the bowl
Cut pomegranate horizontally in half (leaving the stalk end intact), hold skin side up over your salad and bash the pomegranate skin with a heavy spoon or rolling pin. The seeds will tumble out into your salad with no mess and none of the woody white pith
Cut washed pepper and cooked beetroot into bite-sized chunks and add to the bowl
Sprinkle over seeds and a little dressing. Toss all together and enjoy!
A traditional Irish dish, Colcannon is a great way to encourage people who ‘don’t like greens’ to eat these intensely nutritious dark green leafy veg in a delicious combination of creamy mashed potato with the fresh flavour of scallions
250g kale or cabbage
2 tbsp chopped parsley (optional)
2 tbsp chopped chives (optional)
Freshly ground black pepper to taste
Wash and peel potatoes and put on to boil (if you have a steamer, use a pot that the steamer will fit over) in cold, salted water. Simmer, covered, until cooked
Strip leaves from kale stalks, wash and roughly chop or tear leaves and put on to steam over potatoes for about 8 minutes. If you don’t have a steamer, put into boiling water and cook about 8 minutes until just tender, then drain well. When cool, squeeze out excess water and chop kale if you prefer it in smaller pieces.
Chop scallions finely
Drain potatoes when cooked, put back into pot and allow to dry a bit more then mash well, add butter, milk, chopped scallion, seasoning (taste to check) and fresh herbs if using.
Download printable version of recipe here Colcannon