Healthy Eating Recipes

Check out delicious and healthy recipes below including; 3 great brain boosting recipes and ideal recipes when commuting to and from work/college and short on time. All recipes are by Ciara Kelly, Masters in Public Health (Nutrition)

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Ingredients

  • ¼ tsp mild chili powder
  • ½ tsp smoked paprika
  • 1 tsp ground cinnamon
  • 1 tbsp honey
  • 1 tbsp extra virgin olive oil
  • 200g mixed unsalted nuts

Method

  1. Pre-heat the oven to 175C (fan oven).
  2. Add the nuts to a bowl, drizzle the olive oil on top, and stir to coat the nuts in it.
  3. Add the spices – cinnamon, chili powder and paprika, and stir again to coat the nuts.
  4. Add the honey, and stir again to mix it in.
  5. Pop the nuts onto a baking tray, and roast for 10 minutes until golden brown, stirring halfway.
  6. Allow to cool before storing in a tupper-ware or bowl.

Ingredients

  • 1 tsp ground cinnamon
  • 1 tbsp whole chia seeds
  • 40g of oats
  • 200ml of milk
  • 1 handful of blueberries
  • 1 serving of raw walnuts (or alternative like almonds)
  • 1 tbsp of pumpkin seeds
  • 1 tbsp of 70% (or above) dark chocolate chips (1 square broken up into chips)

Method

  1. Combine the above ingredients in a tupper-ware or jar.
  2. Seal and store overnight.
  3. In the morning, add a splash of extra milk if needed. Then tuck in!

Ingredients

For the Salad

  • 1 serving of wholegrain/brown rice or quinoa
  • 2 handfuls of washed spinach leaves
  • 1 cup of washed broccoli florets
  • 1 red bell pepper, core removed and chopped into 1 inch chunks
  • 1 serving of tinned wild salmon/mackerel
  • 1 tbsp of pumpkin seeds

For the Dressing

  • Juice of ½ lemon
  • 1 tbsp extra virgin olive oil
  • 1 tbsp balsamic vinegar
  • A twist of black pepper

Method

  1. Mix the dressing ingredients together and set aside.
  2. Cook the rice or quinoa according to package instructions and allow to cool.
  3. Combine the spinach leaves, broccoli, pepper chunks, and seeds in a mixing bowl.
  4. Add the rice/quinoa, and mix everything together.
  5. Toss your dressing on top, and stir to mix it in.
  6. Drain the salmon/mackerel tin, and then add the fish to your salad.

Recipe (Serves 4-5)

Ingredients:

  • 1 tbsp coconut oil (or olive oil)
  • 1 garlic clove, finely minced
  • 1 white onion
  • 1 tsp of ground cinnamon
  • 1/2 tsp each of ground cumin, turmeric and coriander
  • 1/2 tsp mild chili powder
  • 1 large sweet potato
  • 1 red bell pepper
  • 1 400g can of chickpeas
  • 1 400ml tin of chopped tomatoes
  • 1 400ml can of low-fat coconut milk
  • 2 handfuls of spinach

Method 

  1. Finely dice the onions and garlic clove and chop the sweet potato into 1-inch chunks. De-seed the pepper and chop into small chunks.
  2. Place the spices into a bowl and give a stir to combine well.
  3. Heat the oil in a medium-sized pot, then add your onions and minced garlic. Cook for 3-4 minutes until the onions are translucent.
  4. Next, add your spices to the onions, and cook until the onions are coated.
  5. Add the tinned chopped tomatoes and coconut milk to the pot. Stir until combined.
  6. Add the chopped sweet potato and peppers stir again. The liquid level of the curry should be high enough to cover the sweet potato (about 2/3 of the pot depth), because the sweet potato is going to cook in the sauce. Add extra water to bring up the liquid level if you think it's too low.
  7. Drain and rinse the chickpeas and add to the curry. Turn the heat down to the lowest setting and simmer for 30 minutes. Check on the curry every few minutes and stir to make sure it’s not sticking to the pot.
  8. At the 30 minute mark, give the curry another stir, and do a taste check. If you think the sauce needs a little extra spice, go for it! At this stage I usually add a sprinkle of extra cumin and cinnamon, and season with salt and pepper.
  9. Stick a fork into one of the sweet potato chunks to see if they're cooked - if the fork easily pierces them then they're ready.
  10. When your sweet potatoes are cooked through, add the spinach to the curry. Allow it to wilt into the sauce, then stir, and cover to cook for another 5 minutes.
  11. Hey presto, it’s time to eat! This curry is perfect served with wholegrain sources such as brown rice or quinoa.

Storage:

  • Portions can be frozen after cooking and cooling, and defrosted one day in advance of consuming
  • Portions should be refrigerated (if not being frozen) after cooking and cooling, and should be consumed within 3 days of storage

Recipe (Makes 12 Cookies)

Ingredients

  • 1 tsp ground ginger
  • 2 tsp ground cinnamon
  • 1 tbsp cacao powder
  • 1 tbsp of honey
  • 2 tbsp of whole chia seeds
  • 200g of quick-cook oats
  • 3 medium sized ripe bananas
  • 100g of blueberries

 Method

  1. Pre-heat the oven to 200C (fan oven). Line a baking tray with grease-proof paper (if you don't have any, just line it with tinfoil and grease the tinfoil with a little olive oil!)
  2. Add the dry ingredients to a mixing bowl - oats, cacao, cinnamon, ginger and chia seeds - and stir until combined.
  3. Mash up your bananas until almost liquid in consistency.
  4. Add the banana mash to the bowl and mix until all the dry ingredients are coated.
  5. Add the honey and stir again.
  6. Finally, add the blueberries, and fold them into the cookie mix.
  7. Scoop out fist size balls of cookie batter using a spoon, and place each onto the baking tray. Flatten the ball out a little so it makes a rounder cookie shape to bake.
  8. Bake in the oven for 30 minutes, then leave to cool for 30 minutes (have patience!)
  9. Flick the kettle on, and tuck in with a cuppa! You can also freeze these cookies if you make a big batch for the week.   

Storage Instructions:

  • For freezer: Store cookies in the freezer in a re-sealable plastic sandwich bag after cooking and cooling. Defrost one day in advance of consumption.
  • For non-freezer storage: Store cookies in a sealed tupper-ware container or lunchbox and consume within 3 days of baking.

Recipe (Makes 10 Flapjacks)

Ingredients

  • 1 tsp ground cinnamon
  • 1 tsp ground ginger
  • 2 tbsp honey
  • 2 tbsp whole chia seeds
  • 50ml milk of choice
  • 150g oats
  • 1 big handful of blueberries
  • 3 bananas
  • 50g raw cashews, roughly chopped
  • Optional Extras: Seeds (pumpkin, sunflower), dark chocolate chips, dried figs!

Method

  1. Pre-heat the oven to 175C (fan oven), and line a baking dish (square ideally but it’s fine if not!) with grease-proof paper or tinfoil greased with a little olive oil.
  2. In a large mixing bowl, combine the oats, cinnamon, ginger, chia seeds, cashews, plus whatever extras you want – extra seeds, chocolate chips, nuts!
  3. In a smaller bowl, mash the bananas until quite liquid-like in consistency.
  4. Add the mashed bananas to the bowl of dry ingredients and mix them in until fully combined.
  5. Add the milk and honey, and mix both in.
  6. Finally add the blueberries into the bowl, and fold them in.
  7. When the oven is ready, scoop the mixture into the baking dish, and bake in the oven for 30 minutes. At 30 minutes, check the flapjacks – insert a toothpick or fork into the mix, and if it comes out 99% clean, you’re good! If not, give them another five minutes bake time.
  8. Allow to cool for 15 minutes before slicing up, serving, eating, or freezing a batch for a new week ahead.

Storage Instructions:

  • For freezer: Store flapjacks in the freezer in a re-sealable plastic sandwich bag after cooking and cooling. Defrost one day in advance of consumption.
  • For non-freezer storage: Store flapjacks in a sealed tupper-ware container or lunchbox and consume within 3 days of baking.

Ingredients

  • 1 clove garlic
  • 3 tbsp extra virgin olive oil
  • 1 400g tin of chickpeas
  • 2 tbsp tahini
  • Juice of ½ lemon

Method

  • Add the ingredients to your blender or food processor.
  • Blend until you reach a consistency that is kind of creamy but a little rough in nature – ‘spreadable’ or ‘dippable’ is the goal!
  • Scoop out the hummus into a small bowl if serving immediately, or store as instructed above if not.

Storage Instructions

  • Store hummus in a sealed glass jar or plastic container (e.g. tupper-ware or lunchbox).
  • Keep refrigerated and consume within 3 days of making the recipe.

Recipe (Makes 12 Muffins)

Ingredients

  • 2 tsp baking soda
  • 1 tsp ground cinnamon
  • 1 tsp ground ginger
  • 1 tsp mixed spice
  • 1 tsp vanilla extract
  • 2 tbsp extra virgin olive oil
  • 2 tbsp honey
  • 2 medium sized ripe bananas
  • 2 whole eggs
  • 50ml of milk of choice  
  • 180g of oats, ground into flour
  • 2 palmfuls of chopped mixed nuts (e.g. hazelnuts, almonds and pecans)
  • 1 handful of dried berries or raisins
  • 8-10 dates (soak in boiled water for 5 minutes first and then chop up into quarters)
  • 8 dried figs (diced into quarters)

Method

  1. Pre-heat the oven to 200C (fan oven). Spray a muffin tin with cooking spray or grease it with a little olive oil.
  2. Combine the dry ingredients in a large mixing bowl – oat flour, baking soda, cinnamon, mixed spice and ginger.
  3. Using a food processor or power blender, blend the bananas, eggs, milk, olive oil, vanilla extract and honey.
  4. Pour two thirds of the wet mixture into your dry ingredients and stir until you have a batter consistency. Add a little bit extra of the wet mixture at a time, stirring again after each, until it's all in there.
  5. Next, add your mixed nuts, dates, and berries/raisins, and save 3 figs aside, adding the rest in. Mix the dried fruit and nuts into the batter.
  6. Spoon out the batter into your muffin tray sections, and fill each about two thirds full.
  7. Place a little quarter of a fig on top of your muffins, and then pop them in the oven, and bake for 25 minutes. At 25 minutes, insert a toothpick into the centre of one of the muffins – if it comes out clean, you’re good to go!

Storage Notes:

  • Can store in sealed container for up to 5 days and store at room temperature
  • Can freeze in Ziploc bags until defrosted for use

 

 

Recipe (Serves 6)

Ingredients

  • 1 tbsp extra virgin olive oil
  • 1 tsp dried oregano, 1 tsp dried thyme, 1 bay leaf
  • 1 garlic clove, peeled and finely diced
  • 1 red onion, peeled and finely diced
  • 2 medium sized carrots, peeled and sliced into small coins, then halved
  • 2 sticks of celery, diced into small pieces
  • 250g button mushrooms, washed and stems removed
  • 1 400g tins of chopped tomatoes
  • 140g tomato puree
  • 2 tbsp red wine vinegar or balsamic vinegar
  • 300g dried green lentils
  • 500ml of vegetable stock
  • A twist of black pepper & a pinch of sea salt
  • Serve: With spaghetti or alternative pasta of choice

Method

  1. Prepare your vegetables first by dicing up the onion, garlic, mushrooms, celery and carrots, and set aside.
  2. Heat 1 tbsp of extra virgin olive oil in a big pot, and then add the onions, other veggies and garlic, cooking for 5 minutes until the onions are translucent.
  3. Next, add the herbs, and cook for another 5 minutes.
  4. Next add the chopped tomatoes, red wine/balsamic vinegar and tomato puree, and mix these into the veg.
  5. Add a twist of black pepper, and then the stock and lentils.
  6. Stir everything up, bring the bolognaise to the boil, and then turn the heat down to a simmer for 25 minutes, stirring occasionally.
  7. While the bolognaise is simmering, place a pot of slightly salted water to boil, and cook your spaghetti (or pasta alternative) according to package instructions.
  8. When the spaghetti is ready, turn the heat off the bolognaise, drain the pasta and divide it out into bowls.
  9. Place the bolognaise serving on top of the pasta, and you’re all set to tuck in.

Storage Instruction: Extra portions of this lentil bolognaise can be stored in the fridge for up to 3 days, or frozen for consumption at a later date. Store in a sealed Tupperware container or lunchbox.

Recipe (Serves 6)

Ingredients

  • 1 tbsp extra virgin olive oil
  • 1 garlic clove, finely chopped
  • 2 tsp smoked paprika
  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • 1 tsp ground cinnamon
  • 1/2 tsp mild chilli powder
  • 1 tbsp honey
  • 1 red onion
  • 2 bell peppers (aim for two different colours)
  • 250g button mushrooms
  • 2 stalks of celery
  • 1 400ml tins of chopped tomatoes
  • 3 tbsp of tomato puree
  • 1 400g tin of black beans
  • 1 400g tin of red kidney beans
  • 300ml water
  • A twist of black pepper & a pinch of sea salt, to season
  • A sprinkle of dried coriander

Method

  1. Prepare your vegetables first by washing and dicing them up and setting them aside in small bowls (onion, garlic, mushrooms, peppers, celery). Peel and finely dice the garlic.
  2. Heat the oil in a large pot, and add the onions and garlic, and fry until the onions are translucent.
  3. Add all of the spices to the onions and cook for another 3-4 minutes until coated.
  4. Add the celery, mushrooms and peppers, stir again, then add the chopped tomatoes, tomato puree and water, and mix it all up until the veggies are fully coated in the spices – another 5-ish minutes.
  5. Add the kidney beans and black beans and stir again.
  6. Add a sprinkle of sea salt and a twist of black pepper, stir again and then turn the heat down to a simmer and cover the pot with a lid.
  7. Leave to simmer for about 15-20 minutes, stirring the chili 2-3 times during this time.
  8. If serving immediately, prepare your side dish while the chili simmers. A great option is a side of wholegrain or brown rice.

Storage Instruction: Extra portions of this chili can be stored in the fridge for up to 3 days, or frozen for consumption at a later date. Store in a sealed Tupperware container or lunchbox.

Recipe (Serves 7-8)                                                                                                           lentildahl1

 

Ingredients

  • 1 tbsp extra virgin olive oil
  • 1 red onion
  • 1 garlic clove, peeled and minced                                                                                                      
  • 1/2 tsp mild chili powder
  • 1 tsp ground coriander
  • 1 tsp ground cumin
  • 1 tsp ground cinnamon
  • 2 tsp ground ginger
  • 1 tbsp ground turmeric
  • 2 tbsp soy sauce
  • 250g button mushrooms
  • 1 medium aubergine
  • 500g red lentils
  • 1 400g tin of chickpeas
  • 2 x 400ml tins of chopped tomatoes
  • 5L of vegetable stock or water
  • Seasoning: A pinch of salt and a couple of twists of black pepper

 

Method

  1. Soak the red lentils in a bowl in cold water while you prepare the vegetables. De-stem, wash and slice up the mushrooms, and chop up the aubergine into 1-inch chunks. Peel and chop the onion, then peel and finely dice the garlic clove.
  2. Heat the olive oil in a large pot on a medium heat, then add the onions and garlic. Cook for 3-4 minutes to sweat the onions.
  3. Add the mushrooms and aubergine next and cook for another 4-5 minutes to soften them.
  4. Add the spices and cook for another 3-4 minutes to coat the veggies in them.
  5. Add the soy sauce, chopped tomatoes and chickpeas, then stir to mix everything up.
  6. Finally, drain the lentils, and add them to the pot. Add the water (or stock if you’re using it) and make sure the lentils are covered with water in the pot.
  7. Bring the dahl to the boil, season, and then turn down the heat to the lowest setting to simmer the dahl.
  8. Simmer for about 25-30 minutes to allow the lentils to soak up the liquid and cook – you will need to stir the dahl every 5 minutes or so to stop the lentils sticking to the bottom of the pot.
  9. Serve as the dahl is, or with a side of greens and a dollop of yoghurt on top.
  10. This dish can be stored in the fridge for up to 3 days, or portions can be frozen in a Tupperware for consumption at a later date after defrosting overnight at room temperature.

 

Recipe (Makes 10 Cookies)

 Ingredientsoatcookie

 

  • 1 tsp ground cinnamon
  • 1 tsp baking powder
  • 2 tbsp dessicated coconut
  • 2 tbsp oil (coconut, olive or rapeseed oil)
  • 2 tbsp peanut butter
  • 2 tbsp maple syrup or honey
  • 50ml milk of choice
  • 2 ripe bananas
  • 200g of quick cook oats
  • 1 handful of dried fruit (e.g. raisins and/or cranberries)
  • 1 handful of seeds (e.g. pumpkin seeds, flax and/or chia seeds)
  • 1 handful of raw mixed nuts, roughly chopped

 

Method

 

  1. Preheat the oven to 175C (fan oven), and line a flat baking tray with greaseproof paper or tinfoil greased with a little oil.
  2. In a large mixing bowl, combine the dry ingredients – oats, dried fruit, mixed nuts, seeds, dessicated coconut, cinnamon and baking powder.
  3. Mash the bananas in a separate small bowl until almost liquid like, then tip the mashed banana into your big bowl of dry ingredients.
  4. Add the rest of the wet ingredients – oil, milk, maple syrup/honey and nut butter.
  5. Get a large spoon and mix everything up, ensuring all wet and dry ingredients are combined.
  6. Add 2 tablespoons of batter for each cookie onto the baking tray and spread a little so the batter makes a rounded cookie shape. Then repeat for the rest (10 cookies in total).
  7. Bake the cookies for 20-25 minutes, turning the direction of the tray halfway through. Check the cookies at 20 minutes. If a fork or toothpick stuck into the centre of the cookies comes out clean at this time, remove the baking tray from the oven using oven gloves or a tea towel to protect hands from the heat.
  8. Allow the cookies to cool for 15-20 minutes before consuming.
  9. These cookies can be frozen or stored in a tupper-ware for up to 4 days.

 

Recipe (Makes 12 Brownies)

 

IngredientsDark Chocolate Brownies

  • 1/2 tsp ground cinnamon
  • 1 tsp baking powder
  • 2 tbsp coconut oil, melted
  • 2 tbsp honey or maple syrup
  • 70g good quality dark chocolate, ideally 70% or higher (most of the 70g will be melted but save 2 squares for chopping into chocolate chips)
  • 1 whole ripe avocado
  • 100g of oats, blended into flour
  • 2 whole eggs
  • 1 handful of blueberries
  • 1 handful of raw almonds, roughly chopped

 

Method

  1. Pre-heat the oven to 175C (fan oven). Line a square 1-inch deep baking dish with greaseproof paper or greased tinfoil.
  2. Blend the oats into flour and add to a large mixing bowl.
  3. Slice the avocado in half, remove the stone, and scoop out the flesh into a small bowl, and mash the flesh using a fork.
  4. In the large mixing bowl, add the rest of the dry ingredients – oat flour, baking powder, and cinnamon. Stir to combine.
  5. In your blender cup or food processor, add the wet ingredients (avocado, eggs coconut oil and honey) and blend. You should have a mixture that is slightly green/yellow in colour.
  6. Pour the wet mixture into the dry ingredients and stir until you have a batter-like consistency.
  7. Melt all but 2 squares of your dark chocolate (this can be doing using a microwave – if used, take care with the hot bowl and use gloves or a tea towel to remove it from the microwave, do not remove the bowl by hand without protection). Add the melted chocolate to the batter and then break up the remaining two squares of dark chocolate into chocolate chips and fold these into the batter.
  8. Fold the blueberries and almonds into the mixture.
  9. When the oven is ready, pour the batter into the baking dish and pop the dish in the oven for 25 minutes.
  10. Remove from the oven and allow to cool for 30 minutes before slicing up and serving the brownies.
  11. These brownies can be stored in the fridge or at room temperature for up to 3 days.

Recipe (Serves 3)

 

Ingredients butterbeans

 

  • 1 tbsp extra virgin olive oil
  • 1 red onion
  • 1 garlic clove
  • 1 tsp ground cumin
  • 1 tsp smoked paprika
  • 1/2 tsp mild chili powder
  • 1 tbsp soy sauce
  • 1 tbsp maple syrup
  • 1 400g tin of butter beans
  • 1 400ml tin of chopped tomatoes
  • 200ml of water
  • 1 red bell pepper
  • 2 handfuls of spinach leaves
  • A twist of black pepper, to season
  • To Serve: Brown rice, quinoa or alternative grain of choice.

 

Method

 

  1. Prepare the vegetables and garlic by peeling and mincing the garlic, and then peeling and dicing the onion, washing and de-seeding the pepper and dicing it into chunks, and washing the spinach leaves.
  2. Heat the olive oil in a medium size pot on medium heat, then add the garlic and onions. Cook for 3-4 minutes until the onions are translucent.
  3. Add the spices and cook for another 3-4 minutes until the onions are coated in them.
  4. Add the chopped tomatoes, water, soy sauce and maple syrup, and mix everything together.
  5. Add the butter beans, red pepper and spinach leaves, and stir everything up again.
  6. Season, bring to the boil, stir and again and then turn down the heat, cover the pot and simmer for about 15 minutes.
  7. After this time, the dish is ready to serve with your choice of grain on the side.
  8. Extra portions can be frozen or stored in the fridge for up to 3 days.