gwenrightnutrition

I'd love to share my colleague Catherine Kenneally's recipe with you all (you can check her out at https://www.catherinekenneally.com/about-me-2/" target="_blank">https://www.catherinekenneally.com/about-me-2/

Ingredients:

• Rocket or baby salad leaves

• 2 mandarins/ clementines peeled and segmented/chopped

• ½ red onion finely chopped

• 1 fennel bulb finely chopped

• Few handfuls of feta or goat cheese, crumbled/chopped

• Handful of toasted, crumbled pecans or walnuts

• Sea salt and black pepper to taste

Dressing – Juice of 1/2 lemon, 1/2 clementine and 1.5 tbsp olive oil and chopped parsley.

How lovely would this be over Christmas with all the excesses we consume? If you don't like fennel you could replace this with beetroot - and you don't need to head to any special markets to buy the ingredients either, your local Lidl or Aldi will have it all. Enjoy! 

(serves two adults)

Ingredients:

Oat mix:

- 4 scoops oats (GF)

- 4 tbsp whole chia seeds

- 1tsp vanilla essence

- 2tbsp almond butter (I find adding a little boiling water to the almond butter to soften it really helps, and the crunchy almond butter is fab in this recipe)

- 1 scoop vanilla pea protein powder (I use NuZest)

- 4tbsp desiccated coconut

- Milk (I use either oat milk or Alpro coconut) to get it to a mushy consistency once you’ve stirred it all really well. It will thicken overnight so you do want it to sort of drift off the spoon (rather than drip) if that makes sense!

- Plain yoghurt (e.g. Glenisk, Coyo or plain Soy yoghurt)

Apple sauce: The apple sauce is made with my friend’s cooking apples from her garden, some water, vanilla and cinnamon. I blitz them really well when soft to make into a sauce (Apfelmus). If you use a pack of cooking apples from Lidl for example, I use the 4 apples, about 1cm water in the pan, 1 tbsp granulated sugar, 1tsp vanilla and dash of cinnamon. 

Raspberry chia jam: a punnet of raspberries, about 10 leftover blueberries, splash water boiled together. When soft mash and add 1-2tbsp whole chia seeds and tiny dash maple syrup.

Method:

1. Layer as follows:

2 tbsp oat mix, 1 tbsp yoghurt (plain Glenisk for the dairy eaters and vanilla Coyo for me) and then 1-2 tbsp homemade apple sauce.

2. Repeat and top with raspberry chia jam.

You can adapt this - for example you don't need the chia jam in it (it is a nice surprise if you add a little in the middle of it though!), if you don't have apples then why not add banana slices instead, and you can add some chocolate protein powder, or raw cacao, to the oat mix - banana chocolate is a great combination! 

Almond Chocolate Energy Balls

Dairy free, Gluten Free

Ingredients:

• ½ cup ground almonds
• ¼ cup almond butter (I used crunchy)
• ½ cup desiccated coconut (and more for rolling the balls in)
• 1 scoop chocolate pea protein powder (I use NuZest)
• 3 tbsp maple syrup
• 2 tbsp coconut oil (melt first)
• ¼ cup chia seeds
• 2 Tbsp raw cacao powder (you can get this easily in Lidl, Aldi, etc. or can use good quality cocoa instead)

Method:

• Melt the coconut first (I use a pot but you can use the microwave)
• Put all the ingredients into a bowl and mix really well
• Take about 1 heaped tsp of the mix and form into little balls with your hands and then roll in more coconut
• Chill in the fridge – these will last at least a week in the fridge if they don’t get eaten

With the new GDPR taking effect on the 25th of May please note you can download and review my Privacy Policy on the Home page. It is also outlined below ( reviewed 20th May 2018 ). 

PRIVACY NOTICE FOR GWENRIGHT NUTRITION

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Gwenright Nutrition provides nutritional therapy services to clients to improve their health through diet and lifestyle interventions. We focus on preventative healthcare, the optimisation of physical and mental health and chronic health conditions. Through nutritional therapy consultations, dietary and lifestyle analysis and biochemical testing, we aim to understand the underlying causes of your health issues which we will seek to address through personalised dietary therapy, nutraceutical prescription (supplements) and lifestyle advice.

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My husband came home with extra blueberries as they were for sale in the shop. As I’m pretty much the only person who eats them (little person used to love them but now much prefers raspberries) and we were about to go visit some really good friends, I thought I’d try some blueberry muffins! As per usual, it’s a recipe that was just me throwing things together with my trusty helper mixing, and tasting the batter for me. These were a total hit with everybody who tried them, and as usual are dairy and wheat free, they contain a tiny bit of almond flour (would be fine without for nut allergies) but do contain more sweetener than I would normally use – you can adjust this down obviously but the blueberries at this time of year are quite tart!

Ingredients:

Wet Ingredients

3 heaped tbsp. coconut oil (then melt)

1 large egg

2 tsp vanilla

1/3 cup oat milk

1 ripe banana

¼ cup maple syrup (I used slightly less as the banana was very ripe)

Dry ingredients

1tsp baking powder

1/3 cup ground almonds

1/3 cup oat bran

1.5 cups plain spelt flour

125g (one punnet) blueberries

Method

1. Preheat oven to 190C

2. Mix all the wet ingredients together, I started by mashing the banana, then adding in the egg, then the coconut oil and the rest. Consistency as per photo (with little helper’s hand!), we use a handheld whisk.

3. Add in all the dry ingredients and mix well, I use a rubber spatula. 

4. Add in the blueberries and gently fold in.

5. Fill muffin dishes about ¾ full, we got 12 muffins in this batch.

6. Place in oven on a baking tray for 14-16 minutes, I found these don’t go brown on top, so you need to check the center!

7. As usual I would expect these to be ok at room temperature for 3 days, but they should freeze perfectly and can be thawed, or microwaved to enjoy at a later stage.

I’m sure any Italian readers are dying a little death so be sure to note this is not a traditional Carbonara, just my version! As I’m dairy free and fantastical about having some vegetables with dinner, this is adapted to include peas. However, my husband hates peas and loves cheese, so he gets a ton of parmesan instead! Her littleness gets everything, peas, cheese, you name it. The only problem with her is that she prefers her parmesan in large chunks so she tends to fill up on it . I’m a disaster for writing down quantities and I’m sure I’ve made this very differently in the past, so feel free to ad lib a bit and let me know what works for you! This is such a super quick dinner – it takes as long as it takes to cook the pasta, so a maximum of 15 minutes. It’s always eaten here, but as I avoid super carbohydrate heavy meals it’s probably on the meal plan only once a month.

Ingredients:

- 3 cloves garlic

- ½ red onion

- olive oil to fry

- 4 rashers (I trim off the fat as I don’t like it, but I’d say leaving it on would be good for the flavour!)

- pepper - 4 medium eggs (though I know I’ve used large and that was fine too)

- pasta

- frozen peas

- parmesan to serve

Method:

- put on a large pot of water for the pasta , and add when boiling. I personally prefer tagliatelle to spaghetti but that’s just my preference

- soften the onion and garlic in olive oil (I use a little chopper to get them as fine as I can)

- chop the rashers and add to the frying pan

- mix the eggs well, turn off the heat in the pan and add the eggs, stirring continuously. You don’t want it too hot as the eggs will scramble!

- Add the drained pasta, and add black pepper to taste – the secret is to keep stirring so the eggs cook from the heat of the pasta.

I serve mine with peas, but grate parmesan on top of the pasta for the dairy eaters

In effort to increase the amount of meat free days, I thought I’d try a chickpea burger. I enjoyed them, my husband called them ‘inoffensive’ and said he’d eat them again, and my daughter actually tried it – so I’m calling that a success . They are vegan and wheat free, however I did use puffed amaranth (I reckon puffed quinoa would work as well), all the other ingredients are pretty standard and available in any supermarket.

Ingredients:

- 2 cloves garlic

- ½ red onion

- large bunch fresh parsley

-1 carrot

- 1 tin chickpeas

- 3tbsp lemon juice

- salt and pepper

- ½ tsp sweet paprika

- ½ tsp cumin

- ½ cup puffed amaranth

- 1 heaped tbsp. spelt flour

- olive oil to fry

Method:

- add the garlic, onion and parsley to a blender and blitz

- add the carrot (though I think grated would work better!) and blitz

- remove from the blender and place in a mixing bowl

- place the chickpeas in the blender and blitz until desired consistency - I blended them very well, leaving no bits at all (hoping to please the pre-schooler!). Remove from blender and add to the mix. 

- add all the remaining ingredients and mix well, adding salt & pepper liberally

- I used my hands to make little patties and fried them in olive oil until golden on each side.

I served them with sweet potato fries (though I think a dahl or rice would work better) and cucumber and tomato salad in yoghurt. As always, let me know if you try them!

Oh how tasty this was – in search of a light afternoon snack I came up with this as I had strawberries to use up. I think this would be real hit with my daughter so probably other children too! So fast and so yummy.

Ingredients:

- 1 large ripe banana

- 6-8 strawberries (depending on size and the flavour you’d like)

- 2 tbsp vanilla Kefi ice cream

- 1 tbsp smooth peanut butter (I used Meridian as it’s pure peanut)

- 1.5 cups almond milk

Method:

- Blitz all the ingredients together!

- You don’t need to decorate it, just enjoy it. This made two glasses.

So I found myself with a little girl asleep and no idea what to make for dinner for us adults. Himself went for a run and I had an hour to come up with something… I opened my presses and found beans and tomatoes, and my fridge revealed bacon and vegetables, so I threw a few things together and actually really like it! I’d say this will serve 4 adults, or 2 people 2 meals.

Ingredients:

- Olive oil

- 1 onion (chopped)

- 5 medallions of bacon (or normal rashers) (roughly chopped)

- ½ yellow pepper (finely chopped)

- ½ courgette (chopped)

- 1 tin kidney beans

- 1 tin butter beans

- 500ml passata

- ½ tsp sweet paprika

-sprinkle chilli

- fresh parsley

- salt and pepper (though not much salt is needed due to the bacon) 

Method:

1. Fry the onion in olive oil to soften.

2. Add the bacon, pepper and courgette, and fry until bacon has browned.

3. Drain and rinse the beans very well and add to the pot and mix well. 

4. Add the passata and spices (see the photo for roughly how much parsley I used – I chopped it really fine before adding)

5. Simmer for about 30 minutes, so I put on wild brown rice at this stage to serve with it. I had leftovers for lunch the following day just on its own, and it was really tasty! 

Salmon is a good source of protein as well as essential fatty acids – in particular Omega 3. It’s also very versatile and tasty – my 3 year old absolutely loves it too, so it’s usually a crowd pleaser. I made this recipe up on the spot, basically just using what was growing in my garden at the time, but the flavours worked really well together.

Ingredients:

- 1 salmon fillet per person (I used 2 for us 3 as they were large)

- Olive oil

- Lemon juice

- Two bunches fresh parsley

- 1 small leek

- 6-7 stalks chives

-Salt & Pepper

Method:

1. In a frying pan, heat up the olive oil (take care not to cause it to burn and smoke).

2. Add the salmon fillets, skin side up, and fry for a couple of minutes.

3. Turn the salmon over, and add in the sliced leek and chopped chives.

4. Drizzle liberally with lemon juice (I used ½ a lemon) and season with black pepper and salt (I use pink Himalayan salt).

5. I added 2tbsp water about halfway through the cooking as I wanted to prevent the salmon getting dry – this will depend on how much oil you used at the beginning!

6. Cook until fish no longer translucent. I served this with mashed potato, corn on the cob and carrots and have to say it was a hit with the whole family. And so easy! Keep adding colour to your meals to 'eat a rainbow' :).