Thursday 29th July

Check out my article in today’s Cork Independent for some tips on how to chose a healthy smoothie – or make your own!

http://www.corkindependent.com/lifestyle/lifestyle/not-just-a-shake,-more-of-a-smoothie/

Super Green Smoothie

1 large handful of spinach or kale
2 tablespoons of yogurt
1 tablespoon of ground linseeds
1 apple – chopped
Water

Place the spinach and apple in a liquidiser and add a small glass of water. Whizz till the spinach is well liquidised.
Add the yogurt and the linseeds and blitz.
Add more water if needed.

Tuesday, July 27th

One of the great things about eating Mediterranean eating is its just so simple and quick. When we were in Spain a few weeks ago, all we ate were salads and fish – yum!

Try the below recipe which is ready in about 15 mins. White fish is a great source of protein, as well as selenium – a powerful antioxidant! Although oily fish like salmon, mackerel, sardines and tuna are the highest in the healthy Omega 3s, hake also contains some.

Grilled Hake

4 medium hake steaks
Juice of a lime
1/4 teaspoon of paprika
Freshly cracked pepper

Salad
200g mixed salad leaves
3 medium summer courgettes – thinly sliced
2 spring onions – thinly sliced
3 tablespoons of parsely
1 tin of lentils – drained and washed well

Dressing
30ml extra virgin olive oil
Juice of one lemon
1 garlic clove crushed
1/4 teaspoon dried oregano

Place hake in a bowl and cover with the lime juice, paprika and peppper. Cover and leave for 5 mins or up to an hour in the fridge.

Meanwhile make the salad by washing the lettuce well and mixing with other ingredients in a big bowl. Make the dressing and add.

Place on hake on some baking paper and place under medium grill for 6-8 minutes or until cooked the whole way through. They are done when you press the flesh and it comes away easily.

Wheat free, gluten free, dairy free, sugar free

If you are interested in receiving a one on one consultation, please contact me on lucy@foodforliving.ie

Thursday 22nd July

Check out my broad bean dip recipe in today’s Cork Independent. I usually keep the skins on broad beans for their added fiber but this dip is a lot smoother if you take them off.

http://www.corkindependent.com/lifestyle/lifestyle/making-your-own-dips/

Broad bean dip

300g Broad Beans
Juice of 1 lemon
1 clove of garlic – crushed
Half a medium red chilli – deseeded and finely chopped
10 mint leaves – finely chopped
6 tbsp extra virgin olive oil
Sea salt and freshly cracked pepper
Pod beans if you have bought them whole or you can buy broad beans already podded.
Boil a little water, add broad beans and cook for 2 mins. Drain and wash under cold straight away.
Place the lemon, garlic, chilli, cooled broad beans and mint leaves into a food processor (or use a hand blender) and blitz. Slowly add the olive oil until is smooth. Season with a little salt and pepper.
Serve on salad of fresh rocket leaves with some wholemeal toast.

Tuesday 20th July

Even though the weather hasn’t been great, I still find that most evenings I just want a tasty salad for dinner. They are so quick and easy to make and involve little or no preparation.  I came up with this the other day for dinner. Courgettes are an excellent source of Manganese and Vitamin C, great for keeping those summer colds away.

Healthy Eating recipes – Grated vegetable salad

2 carrots or 3 baby carrots
3 small courgettes
1 apple
1 tin of black beans

Dressing – 30mls extra virgin olive oil
juice of 1 lemon
1/4 teaspoon cumin
1/4 teaspoon paprika
Sea salt and freshly cracked pepper

Grate the carrots, courgettes and apples into a big bowl.

Make dressing by mixing ingredients together. Pour over grated vegetables.

Drain the tin of black beans and wash well.

Add to rest of the salad and toss well. Serve immediately.

Wheat free, gluten free, sugar free, dairy free

Find out what a one on one nutrition consultation can do for your health by contacting me on lucy@foodforliving.ie