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Fennel Rocket Orange Salad

Posted by gwenrightnutrition@gmail.com on December 10, 2020 at 7:45 AM Comments comments (15248)

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! 

Layered Overnight Chia Pudding

Posted by gwenrightnutrition@gmail.com on November 18, 2020 at 4:55 AM Comments comments (257)


(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

Posted by gwenrightnutrition@gmail.com on October 1, 2020 at 10:05 AM Comments comments (234)

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

 

 

GDPR Privacy Policy

Posted by gwenrightnutrition@gmail.com on May 20, 2018 at 9:25 AM Comments comments (504)

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

Gwenright Nutrition holds some information about you. This document outlines how that information is used, who we may share that information with and how we keep it secure. This notice does not provide exhaustive detail. However, we are happy to provide any additional information or explanation needed. Any requests for this should be sent to gwenrightnutrition@gmail.com. We keep our Privacy Notice under regular review. This Privacy Notice was last reviewed in May 2018.

1. What We Do

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.

Gwenright Nutrition also provides Health & Wellness Coaching, corporate talks and seminars.

2. How We Obtain Your Personal Data

Information provided by you

You provide us with personal data in the following ways:

- By completing a nutritional therapy questionnaire

- By signing a terms of engagement form

- During a nutritional therapy consultation

- Through email, over the telephone or by post

- By taking credit card and online payment (PayPal and Bank Transfer)

This may include the following information:

- basic details such as name, address, contact details and next of kin

- details of contact we have had with you such as referrals and appointment requests

- health information including your previous medical history, dietary, lifestyle, supplement and medicine details, biochemical test results, clinic notes and health improvement plans

- GP contact information

- Bank details

We use this information in order to provide you with direct healthcare. This means that the legal basis of our holding your personal data is for legitimate interest.

Following completion of your healthcare we retain your personal data for the period defined by our professional association, NTOI and our insurer, Balens. This enables us to process any complaint you may make. In this case the legal basis of our holding your personal data is for contract administration.

 

Information we get from other sources

We may obtain sensitive medical information in the form of test results from biochemical testing companies. We use this information in order to provide you with direct healthcare. This means that the legal basis of our holding your personal data is for legitimate interest.

We may obtain sensitive information from other healthcare providers. The provision of this information is subject to you giving us your express consent. If we do not receive this consent from you, we will not be able to coordinate your healthcare with that provided by other providers which means the healthcare provided by us may be less effective.

3. How we use your personal data

We act as a data controller for use of your personal data to provide direct healthcare. We also act as a controller and processor in regard to the processing of your data from third parties such as testing companies and other healthcare providers. We act as a data controller and processor in regard to the processing of credit card and online payments.

We undertake at all times to protect your personal data, including any health and contact details, in a manner which is consistent with our duty of professional confidence and the requirements of the General Data Protection Regulation (GDPR) concerning data protection. We will also take reasonable security measures to protect your personal data storage.

We may use your personal data where there is an overriding public interest in using the information e.g. in order to safeguard an individual, or to prevent a serious crime. Also where there is a legal requirement such as a formal court order. We may use your data for marketing purposes such as newsletters but this would be subject to you giving us your express consent.

4. Do you share my information with other organisations?

We will keep information about you confidential. We will only disclose your information with other third parties with your express consent with the exception of the following categories of third parties:

- Our professional body NTOI, for the processing of a complaint made by you

- Any contractors and advisors that provide a service to us or act as our agents on the understanding that they keep the information confidential

- Anyone to whom we may transfer our rights and duties under any agreement we have with you

- Any legal or crime prevention agencies and/or to satisfy any regulatory request, if we have a duty to do so or if the law allows us to do so.

We may share your information with supplement companies and biochemical testing companies as part of providing you with direct healthcare. We will not include any sensitive information.

We will seek your express consent before sharing your information with your GP or other healthcare providers. However if we believe that your life is in danger then we may pass your information onto an appropriate authority (such as the police, social services in the case of a child or vulnerable adult, or GP in case of self-harm) using the legal basis of vital interests.

We may share your case history in an anonymised form with our peers for the purpose of professional development. This may be at clinical supervision meetings, conferences, online forums, and through publishing in medical journals, trade magazines or online professional sites. We will seek your explicit consent before processing your data in this way.

5. What are your rights?

Every individual has the right to see, amend, delete or have a copy, of data held that can identify you, with some exceptions. You do not need to give a reason to see your data.

If you want to access your data you must make a subject access request in writing to gwenrightnutrition@gmail.com. Under special circumstances, some information may be withheld. We shall respond within 20 working days from the point of receiving the request and all necessary information from you. Our response will include the details of the personal data we hold on you including:

- Sources from which we acquired the information

- The purposes of processing the information

- Persons or entities with whom we are sharing the information

You have the right, subject to exemptions, to ask to:

• Have your information deleted

• Have your information corrected or updated where it is no longer accurate

• Ask us to stop processing information about you where we are not required to do so by law or in accordance with the NTOI guidelines.

• Receive a copy of your personal data, which you have provided to us, in a structured, commonly used and machine readable format and have the right to transmit that data to another controller, without hindrance from us.

• Object at any time to the processing of personal data concerning you

We do not carry out any automated processing, which may lead to automated decision based on your personal data.

If you would like to invoke any of the above rights then please write to the Data Controller at Gwenright Nutrition, Ballyvaria House, Pluckerstown, Kilmeague, Co. Kildare or email gwenrightnutrition@gmail.com.

6. What safeguards are in place to ensure data that identifies me is secure?

We only use information that may identify you in accordance with GDPR. This requires us to process personal data only if there is a legitimate basis for doing so and that any processing must be fair and lawful.

Within the health sector, we also have to follow the common law duty of confidence, which means that where identifiable information about you has been given in confidence, it should be treated as confidential and only shared for the purpose of providing direct healthcare. We will protect your information, inform you of how your information will be used, and allow you to decide if and how your information can be shared.

We also ensure the information we hold is kept in secure locations, restrict access to information to authorised personnel only, protect personal and confidential information held on equipment such as laptops with encryption (which masks data so that unauthorised users cannot see or make sense of it). We ensure external data processors that support us are legally and contractually bound to operate and prove security arrangements are in place where data that could or does identify a person are processed.

7. How long do you hold confidential information for?

All records held by the Gwenright Nutrition will be kept for the duration specified by guidance from our professional association NTOI. The insuring body, Balens Ltd. has stipulated all client data must be held for a period of 7 years.

8. Website technical details

a. Forms

We do use electronic forms on our website making use of an available ‘forms module’ which has a number of built-in features to help ensure privacy. We also aim to use secure forms where appropriate.

In compliance with EU legislation, the following table lists the use of cookies on this web site:

 

Cookie name* Purpose

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Fwww

Webs-stats-visitor-id First party cookies are cookies that are set by the site itself and can only be read by this site. They are commonly used for the functionality of the site

 

Google Analytics _utma

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These cookies are used to collect information about how visitors use our site. We use the information to compile reports and to help us improve the site. The cookies collect information in an anonymous form, including the number of visitors to the site, where visitors have come to the site from and the pages they visited.

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Third party cookies are set by third parties which can be tracking or marketing companies (e.g. advertising networks). These cookies get re-read during a visit on other sites if they do business with these companies as well

 

 

*To see the cookies used by Gwenright Nutrition in May 2018, please visit http://www.cookie-checker.com/check-cookies.php?url=www.gwenrightnutrition.com.

 

Cookies are small. We do not make use of cookies to collect any private or personally identifiable information. The technical platform of this website uses cookies solely to aid the proper technical functioning of the website. The cookies used contain random strings of characters alongside minimal information about the state and session of the website – which in no way collects or discloses any personal information about you as a visitor.

Advanced areas of this site may use cookies to store your presentation preferences in a purely technical fashion with no individually identifiable information. Note also our statement on analytics software below – as analytics software also uses cookies to function.

Most web browsers allow some control of most cookies through the browser settings. To find out more about cookies, including how to see what cookies have been set and how to manage and delete them, visit www.allaboutcookies.org

To opt out of being tracked by Google Analytics across all websites visit http://tools.google.com/dlpage/gaoptout

9. Analytics

Like most websites, we make use of analytics software in order to help us understand the trends in popularity of our website and of different sections. We make no use of personally identifiable information in any of the statistical reports we use from this package. We use an analytics package called Google Analytics who provide details of their privacy policy on the Google website.

10. Complaints

If you have a complaint regarding the use of your personal data then please contact us by writing to the Data Controller at Gwenright Nutrition, Ballyvaria House, Pluckerstown, Kilmeague, Co. Kildare or email gwenrightnutrition@gmail.com and we will do our best to help you.

If your complaint is not resolved to your satisfaction and you wish to make a formal complaint to the Data Protection Commissioner at www.dataprotection.ie



Blueberry Muffins

Posted by gwenrightnutrition@gmail.com on January 8, 2018 at 8:20 AM Comments comments (230)

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.


Pasta Carbonara Style

Posted by gwenrightnutrition@gmail.com on October 7, 2017 at 12:35 AM Comments comments (114)

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


Chickpea Burgers

Posted by gwenrightnutrition@gmail.com on September 22, 2017 at 3:15 PM Comments comments (106)

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!


Banana Strawberry Shake

Posted by gwenrightnutrition@gmail.com on September 13, 2017 at 5:25 AM Comments comments (482)

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.

Bean and Bacon Stew

Posted by gwenrightnutrition@gmail.com on August 26, 2017 at 4:35 AM Comments comments (11)

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 and Greens

Posted by gwenrightnutrition@gmail.com on August 26, 2017 at 4:30 AM Comments comments (155)

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' :). 



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