Recipes

 

‘Good Mood Food’ Recipes

Turkey Burgers (Serves 2)

• 1 onion, finely chopped
• 1 small red pepper, finely chopped
• 25g of celery, finely chopped
• 2 chives
• 4 sprigs of parsley and/or coriander
• 125g of minced turkey (preferably organic)
• Extra Virgin Olive oil

Puree the vegetables and herbs in a food processor into a fine consistency.
Place the turkey in a bowl and mix the vegetables through it. Add a pinch of sea salt and black pepper. Mould the mixture into two small burgers and allow them to chill for about 20 minutes.

Preheat the oven to 180 degrees. In the meantime, heat a little olive oil in a frying pan and fry the burgers for approximately 3 minutes on each side until slightly crispy. Transfer them onto a baking tray and bake for a further 8 minutes. Remove and serve with a baby spinach and avocado salad.

********************************************************************************************************************************

Quinoa, Tuna & Chickpea Salad (Serves 2)

• 1 can of tuna, drained
• 1/2 cup of quinoa — plus 1/2 tsp of sea salt (available from health food store)
• 2 cups of baby spinach
• 1 can of organic chickpeas, rinsed & drained
• 1/3 cup of finely chopped celery
• 1/3 cup of chopped coriander
• 2 spring onions, finely sliced
• 8 baby tomatoes, quartered

 Dressing

• 1 medium clove of garlic, grated
• 2 Tbsp of extra virgin olive oil
• 2 Tbsp of freshly squeezed lemon juice
• A pinch of sea salt

Rinse Quinoa then place in a small saucepan and add 1 cup of water and 1/2 tsp of sea salt. Bring to the boil then lower heat to medium-low and cover. Simmer for 15 minutes or until the water has been absorbed. Remove quinoa from heat and allow to sit for 5 minutes with lid on.

Meanwhile, in a large mixing bowl, combine the tuna, spinach, chickpeas, celery, coriander, spring onions and baby tomatoes.
Add the dressing ingredients together in a small bowl and whisk with a fork.
Fluff the quinoa gently with a fork and then add to the salad ingredients. Add the dressing and then stir well to coat ingredients.
Divide salad between 2 large bowls and serve.

********************************************************************************************************************************

Simple Lunch Recipes

Hummus and Roasted Pepper Wrap (serves 1)

You can buy ready-made hummus from the supermarket for an instant sandwich filling. You could also use roasted red pepper hummus instead of adding roasted red peppers separately.
• 1 small wholemeal tortilla wrap
• 1 heaped tablespoon hummus
• 1 tablespoon roasted pepper pieces
• 1 handful lettuce, spinach, rocket or watercress
• Finely sliced cucumber chunks
• Freshly ground black pepper

Method
Spread hummus down the centre of the wrap, place the peppers and salad on top, season and roll up.

********************************************************************************************************************************

Tuna & Tomato on Oatcakes

Having oat cakes for lunch instead of bread is four times better for balancing your blood sugar levels. Keeping your blood sugar evenly balanced is key to not only managing your weight but also for high energy, stable mood and concentration. You’ll be surprised how filling they are!

3-4 Oat Cakes
• 1 small tin of tuna in brine
• 1 large vine tomato
• Cracked Pepper

 Method
1. Arrange the oatcakes on a plate.

2. Drain the tuna and spoon evenly onto the oat cakes

3. Top with thinly sliced tomato and season with cracked pepper

Note:
Oatcakes also go well with hummus, edam cheese, cottage cheese, mackerel.
If you still feel hungry after, try having a pot of natural yogurt with some fruit for dessert.

********************************************************************************************************************************

Speedy Lentil & Vegetable Soup (serves 4)

• 1 tablespoon olive oil
• 2 carrots, peeled, diced
• 2 courgette, diced
• 2 sticks celery, diced
• 1 onion, finely chopped
• 400g can chopped tomatoes
• 2 cups reduced salt vegetable stock (marigold is a good brand)
• 400g can brown/green lentils, rinsed, drained
• 1/2 cup flat-leaf parsley leaves, chopped
• 1 lemon, quartered

Method
1. Heat oil in a large saucepan over medium-high heat. Add carrots, courgette, celery and onion. Cook, stirring occasionally, for 10 minutes or until vegetables begin to soften.
2. Add tomatoes and stock to pan. Cover and bring to the boil. Reduce heat to medium-low. Simmer, partially covered, for 15 minutes or until vegetables are soft.
3. Add lentils to soup. Cook for 5 minutes or until heated through. Sprinkle with parsley and squeeze lemon juice. Season with sea salt & freshly ground black pepper.
Liquidize if you require the consistency to be thinner. Lasts for several days in the fridge and can be frozen.

********************************************************************************************************************************

Greek Salad (serves 1)

• 1 small red onion, diced
• 8 cherry tomatoes, halved
• 3 inch chunk of cucumber, diced
• 1 tablespoon pitted black olives, roughly chopped
• 75g of feta cheese
• Freshly ground black pepper

Dressing:

• 1 tablespoon extra virgin olive oil, 1 tablespoon of balsamic vinegar,
• 1 teaspoon dried oregano, freshly ground black pepper

Method

1. Combine the vegetables and olives, add the dressing and toss
2. Crumble the feta over the top and lightly toss through the vegetables
3. Season with black pepper and serve immediately

Serving Suggestions
Serve alongside mixed salad leaves plus ½ a can of butter-beans OR quinoa OR 3 small boiled baby new potatoes.

********************************************************************************************************************************

Chicken, Apple and Peanut Salad (serves 4)

• 2 apples, cored and chopped
• 1 tablespoon fresh lemon juice
• 100g baby spinach leaves
• 300g of diced grilled chicken breast (ideally make the evening before)
• 1 tablespoon unsalted peanuts
• 4 vine tomatoes, chopped
• ½ small cucumber, chopped
• 2 tablespoons balsamic vinegar

Method
1. Put the apple pieces in a large bowl, sprinkle with the lemon juice and toss to coat. Add the spinach leaves, chicken, peanuts, tomatoes and cucumber.
2. Pour the balsamic vinegar over the salad, season with salt and pepper and toss well.

********************************************************************************************************************************

Simple Dinner Recipes

Baked Chicken with roasted vegetables (serves 2)

This is a handy dish to prepare as it requires minimal preparation and clean up!

• 6 baby new potatoes, thinly sliced
• 1 large courgette diagonally sliced
• 1 red onion cut into wedges
• 1 yellow pepper cut into chunks
• 6 plum tomatoes ,halved
• 12 pitted black olives
• 2 skinless chicken breast fillets
• 4 tbsp olive oil
• 4 large rosemary sprigs

Method
1. Preheat the oven to 200C/ Gas 6/fan oven 180C. Spread the potatoes, courgette, onion, pepper and tomatoes in an oiled roasting tin and scatter over the olives. Season with salt and pepper.
2. Slash the flesh of each chicken breast 3-4 times using a sharp knife, then lay the chicken on top of the vegetables.
3. Spoon the olive oil evenly over the chicken and vegetables. Throw the rosemary sprigs on top. Cover the tin loosely with foil and cook for approx 30 minutes.
4. Remove the foil from the tin. Return to the oven and cook for a further 10 minutes until the vegetables are juicy and the chicken is cooked through.

********************************************************************************************************************************

Healthy Spaghetti Bolognese (serves 4)

• 1 tbsp olive oil
• 200g/7oz lean steak mince
• 1 onion finely chopped
• 1 clove of garlic, minced
• 4 large mushrooms sliced
• 1 carrot, grated
• 1 tin of chopped tomatoes
• 230ml/8fl oz of reduced salt vegetable stock (Marigold is a good brand)
• 2 tbsp tomato purée
• 300g/10½oz wholemeal spaghetti
• Sea salt & cracked pepper

Method
1. Heat the olive oil in a large saucepan over a medium heat. Add the mince and the onion and fry for five minutes, stirring occasionally, until the mince is browned and the onions softened.
2. Add mushrooms, garlic and carrot, cook for around one minute, then add tinned tomatoes, vegetable stock, tomato purée and freshly ground black pepper. Stir well and bring to the boil, then reduce the heat to simmer for 15-20 minutes, until the sauce has thickened.
3. Meanwhile, place the wholemeal spaghetti in a deep saucepan full of lightly salted boiling water and cook for 15 minutes, then drain.
4. Serve the sauce with a moderate portion of spaghetti and a large green leaf salad.

********************************************************************************************************************************

Salmon, Spinach & Tomato Stack (serves 1)

This is a super easy and delicious. The salmon is a great source of essential fatty acids, which support brain function, boost mood, strengthen the immune system and help prevent heart disease.

• 1 tablespoon olive oil, plus extra to serve
• 1 salmon fillet, trimmed and boned
• 1 thin slice beef tomato
• 2 teaspoons finely chopped fresh basil leaves
• A handful of spinach leaves, rinsed
• 1 tablespoon balsamic vinegar

Method
1. Lightly brush a grill pan with the olive oil and then heat until sizzling hot. Add the salmon to the pan, skin side down. Add the tomato and sprinkle with half the basil leaves, cook for 3-4 minutes. Turn over the salmon and the tomato and cook for a further 2-3 minutes, until the salmon is cooked through but still tender. Remove the pan from the heat.
2. Put the spinach leaves on a serving plate, top with the tomato slice and then the salmon. Drizzle with olive oil and some balsamic vinegar, then sprinkle with the remaining chopped basil leaves. Serve immediately. Serve with a modest portion of baby new potatoes or basmati rice.

********************************************************************************************************************************

Spicy Baked Cod (serves 4)

• Juice and grated zest of 1 lime
• ½in (1cm) piece of ginger root, grated
• 1 stick lemon grass, sliced finely
• 2 cloves garlic, crushed
• 1 teaspoon tamari or soy sauce
• 1 mild, fresh, red chilli, deseeded and finely chopped
• 3oz (85g) cod fillets

Method
1. Mix together the lime juice, zest, ginger, lemon grass, crushed garlic, tamari and chilli..
2. Place the cod fillets in a baking dish
3. Pour the lime mixture over the fish, turning it so it is well coated. Ideally leave to marinate in the fridge for a couple of hours if you hav time.
4. Cover with lid or foil and bake in a preheated oven (180C / 350F /gas mark 4) for around 20minutes (or until cooked – this will depend on the thickness of the fish) Serve with either basmati rice/sweet potato mash/new potatoes along with a side salad or steamed veg such as asparagus.

********************************************************************************************************************************

Chicken & Chickpea Salad (serves 4)

The great thing about this salad is you can eat it any time of the day, hot or cold. Because the beans hold their shape it travels well, too. So if you make a bit too much for dinner, just throw it in an airtight container and take it with you the next day for lunch.

• 400g canned chickpeas, drained and rinsed
• 100g canned red kidney beans, drained and rinsed
• 1 red onion, finely chopped
• 1 fresh red chilli pepper, deseeded and finely chopped
• 2 tablespoons fresh basil leaves, torn
• 1 ½ tablespoons chopped fresh flat leaf parsley
• A small bunch of chives, finely chopped
• 250g grilled chicken breast, chopped
• 250g cherry tomatoes, halved
• 5cm piece cucumber, chopped

Dressing:

• 2 tablespoons extra virgin olive oil
• 4 tablespoons balsamic vinegar
• 1-2 garlic cloves, crushed
• 1 teaspoon wholegrain mustard
• Sea salt and freshly ground black pepper

Method
1. To make the dressing, put the olive oil, vinegar, garlic and mustard in a salad bowl. Season with salt and pepper, to taste, and stir to mix. Add the chickpeas, kidney beans, onion, chilies and herbs and mix well. Cover and if you have time chill in the refrigerator for 2-4 hours to let the flavours infuse (optional).
2. When ready to eat, add the chicken, tomatoes and cucumber to the salad. Season with salt and pepper, to taste, and toss well.

********************************************************************************************************************************

Roasted Veg with Mediterranean Quinoa (serves 2)

Quinoa is amazingly versatile and very special, because it is packed full of protein and also contains iron as well as several other key nutrients.

• Roasted Vegetables:
• 1 handful of cherry tomatoes
• 1 medium courgette, cubed
• 1 red onion, sliced into wedges
• 1 red pepper, sliced
• 1 handful of button mushrooms
• 2 dessertspoons olive oil
• ¼ pack of feta cheese crumbled (optional)

Quinoa:

• 8oz (227g) quinoa
• 1pt (570ml) water
• 1 teaspoon of Marigold vegetable bouillon (available from supermarket/health food store)
• 4 stoned black olives, roughly chopped
• 1 tablespoon fresh basil leaves, finely chopped

Method
1. Place all vegetables, except the cherry tomatoes, on a baking tray, lightly drizzle with the olive oil and lightly sprinkle with sea salt and ground pepper.
2. Bake in a preheated oven (180C / 250F / gas mark 4) for 20-30 minutes. Remove the tray half way during cooking to turn and re-coat the vegetables. Add the tomatoes and crumbled feta at this point as they only need about 10 minutes baking time.
3. Meanwhile, rinse the quinoa very well in a sieve under cold, running water.
4. Put it in a saucepan with the bouillon powder and water and bring to the boil, cover and simmer for approx 15 minutes or until water has boiled away and the grains are light and fluffy.
5. Allow the quinoa to cool, and mix through the basil and olives with a fork
6. Serve a mound of the quinoa topped with vegetables. Add freshly ground black pepper.

********************************************************************************************************************************

Lentil Curry (serves 4)

This dish goes down well with meat-eaters as well as vegetarians. This is incredibly tasty, and leftovers can be kept in the fridge and eaten with a baked potato for lunch the following day, or frozen.

• 11oz (312g) red/orange lentils
• 1pt (570ml) water
• 1 medium onion, chopped
• 4 cloves garlic, crushed
• 1 x 14oz (397g) can tomatoes
• 1 heaped teaspoon curry powder
• 4 tsp of Marigold Reduced reduced salt vegetable bouillon powder

Method
1. Rinse the lentils well in cold, running water until the water runs clear.
2. Place in a saucepan with the water, onion, garlic and bouillon powder.
3. Bring to the boil and simmer for 10 minutes.
4. Add tomatoes and curry powder and stir well. Cover and leave to simmer for a further 20 minutes, stirring occasionally to make sure the mixture does not stick to the bottom. If it starts to get too thick, add a little water, or, if it seems too watery, leave uncovered. The lentils should form a porridge-like paste.

Serving suggestion
Sprinkle with a little fresh coriander and serve with a moderate portion of brown basmati rice or baked potato. If you fancy a hint of sweetness, add a touch of mango chutney.

Tip: Only use ¾ of the water amount stated to cook the lentils and add the remainder towards the end if it’s too thick.

********************************************************************************************************************************

Healthy Juice Combination Ideas

It is generally considered better to use more vegetable rather than fruit in combination juices. Fruit juices tend to be more acidic and have a higher sugar content which can cause energy imbalances and strain the kidneys. Vegetable juices cleanse the blood, alkalise the system and also encourage liver detoxification. Juices are a fabulous way of ensuring better nutrition as well as encouraging blood cleansing and liver detoxification.

Some lovely combinations of juices are as follows:
• Apple, beetroot, carrot and lemon
• Carrot, fresh ginger and apple
• Carrot, beetroot, ginger and celery
• Spinach, parsley, green beans, beetroot, tomato and Tabasco sauce
• Apple, pineapple blended with coconut milk
• Pear, apple and ginger
• Spinach, broccoli, garlic, parsley and apple
• Apple, lemon and mint
• Watermelon, ginger, mint leaves and lemon
• Celery, parsley, cucumber and carrot
• Cabbage, spinach and carrot
• Pear, apple, celery, ginger and carrot
• Carrot, celery, broccoli and cucumber

© 2017: Elsa Jones Nutritionist | Telephone: 087 66 55 874 | Email: info@elsajonesnutrition.ie
KABBO Theme by: D5 Creation

Mobile Users Please Use 'Burger' Menu To The Left

Google+