#healthy

Ginger and Turmeric Shots

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If you haven’t been buying ginger shots already, you’ve probably spotted these little shots of goodness in many shops.

Both turmeric and ginger have powerful anti inflammatory and anti oxidant qualities, and can boost your immune system. So these are great if you are feeling a little bit under the weather, fighting of a colds or flu, and also help if you’re suffering with a hangover.

The little shots you buy cost at least £2 each. I made 4 shots, enough for 4 days in 5 minutes and about a quarter of the cost of buying them in a shop.

You’ll also see some odd ingredients like black pepper. Peperine found in black pepper helps activate some off the anti oxidant chemicals in the turmeric. I promise you won’t taste it, and you can swap it out for cayenne pepper if you prefer this.

A little oil is added as well. The fat helps your body absorb all the good stuff in the ginger and turmeric. You can substitute it for coconut oil if you prefer. Finally, honey is there for a little sweetness, but to be honest I’ll maybe leave it out next time as the oranges I had were really sweet, so maybe check on the sweetness of your oranges before adding. You can also swap the honey for agave or maple syrup if you are vegan.

Most importantly, these taste really good. Next time I make them, I might even go a little heavier on the ginger. I quite enjoy the heat, but it’s purely up to personal preference. The shots are healthy and delicious. They are quick and easy to make if you have a blender. They also cost a fraction of what you’ll pay outside.

Make 4-5 shots (this can live in your refrigerator for 5-6 days)

Ingredients

2 Oranges (peeled and roughly chopped

Thumb sized pieces of ginger (scrape the skin off with a spoon and then roughly chop)

3-4 cm Piece of Turmeric root (scrape the skin off with a spoon and then roughly chop. If you can’t find turmeric root, then replace this with 1 teaspoon of turmeric powder)

1 Teaspoon Honey or maple syrup

2-3 Grinds of black pepper if using a pepper mill or quarter teaspoon of ground black pepper

1 Teaspoon Olive oil

250 Ml Water

Method

  • Add all the ingredients to a blender or food processor and whiz for 1-2 minutes, or until there are no more lumps
  • Pour the mixture in to a mesh sieve with container below and strain (you can also use muslin or clean tea towel if you don’t have a sieve, the turmeric will stain it yellow)
  • When you have strained the liquid you can transfer the liquid to a bottle/s and chill, or enjoy a little shot of sunshine right away

Cabbage Wedges with Miso Butter

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Cabbage is a much maligned vegetable, with many of us having unpleasant memories of watery over cooked soggy cabbage. Cooked with a little care, cabbage is yummy and very good for you. According to nutritionists, we should all be eating more of it. Its nutrient dense, packed with fibre, and generally good for your gut health.

This is really tasty, and fairly easy to prepare with the oven doing the work. The cabbage goes sweet and slightly charred at the edges and the miso butter adds a salty richness to it. I had this along with some chicken I roasted in the oven at the same time. (I’m such a cheapskate I never turn the oven on just to cook one thing). If you don’t eat meat this is also delicious served on a bed of rich creamy hummus.

What’s even better it has only 3 ingredients, and is almost too good to be described as just a side dish. I used a sweetheart cabbage, and because of its shape, it made more sense to cut it into wedges. You can make this with other types of cabbage. Cut them into steaks if you prefer.

Serve 4 (but if using a large cabbage, up the ratio of butter and miso paste)

Ingredients

1 Sweetheart cabbage (tough/damaged outer leaves removed if necessary and cut into quarters with the core parred back but not removed completely as this with help the wedges stay in one piece)

40 Grams Butter (melted)

1 Tbsp Miso Paste

Method

  • Preheat your oven to 180 degrees (Celsius), and prepare a baking sheet (I usually line mine with foil because I’m lazy and it cuts down on washing up)
  • Melt the butter in a bowl in the microwave (or in a pot if you don’t have one), and then stir in the miso paste until thoroughly combined
  • Lay your cabbage wedges on the tray and brush evenly with the miso butter, before baking for 15-20 minutes (depending on the size of the wedges) until the cabbage has softened
  • Serve immediately

Extra Protein Chicken and Spinach Cannelloni

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This dish would normally be made with a rich bachamel sauce full of butter, which while super tasty isn’t the healthiest.

The sauce in dish is thickened with pureed cannellini beans which still provide creaminess but also adds more protein to the dish (you’ll need either a blender or food processor for this part).

Serves 6

Ingredients

350 Grams Cooked chicken (shredded)

150 Grams (Frozen weight) Frozen Spinach (thaw, and squeeze out as much liquid as possible)

400 Gram Can of Cannelini beans (drain off any liquid in the can)

1 Tsp salt

2 Leeks (finely sliced)

2-3 Cloves of Garlic (Finely chopped)

1 Tablespoon Oil

12 Cannelloni Tubes (buy the sort that don’t need pre-cooked)

150 Grams Cheddar Cheese (Grated)

750 Ml Milk

Large handful of chopped parsley

Method

Pre-heat the oven to 180 degrees (Celsius)

Heat the oil in a large pan, add the leeks and cook over a gentle heat until they start to soften. Add the garlic and cook for another couple of minutes (don’t allow the leeks or garlic to brown)

Add the beans to a food processor or blender (if you have an immersion blender add them to a deep container), and half the milk. Whiz until the beans have started to break up, then add the cooked leeks, salt and garlic and the rest of the milk and whiz until smooth. Test the seasoning and add more salt and a little black pepper if you think the sauce needs it).

In a large bowl mix the shredded chicken and spinach together, add one third of the sauce to the chicken and mix well

Take a large oven proof dish and cover the base with one third of the sauce.

Fill the pasta tubes with the chicken mix. (You can use a teaspoon to do this, but thought it was easier to do it with my hands).

Lay the filled pasta tubes in the oven proof dish on top of the sauce. Cover the tubes with the remaining sauce and sprinkle the top of the dish with parsley and grated cheese.

Bake for 45 minutes until golden brown.

Gorgeous Green Lentil Salad

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With the weather improving it’s time to eat a little lighter, and make use of all the delicious veggies that are now coming in season. If you want something healthy full of crunch and protein, then this is the perfect salad.

Ideal for lunch or as a side dish, this salad has lots of colour and fresh flavours (don’t skimp on the herbs).  If you don’t already do it, window boxes full of herbs will transform how you cook and eat. The dressing has some Asian flavours for a little extra zing, but if it’s not your thing you can leave out the miso and ginger.

Ingredients

75 Grams Green lentils (dry weight, or use 1 Can of ready cooked lentils)

150 Grams Bulgar wheat, dry weight (you can also use cous cous, barley or whatever grain you prefer)

2-3 Scallions/spring onions (finely chopped)

1 Courgette /zucchini (grated)

75 Grams Cucumber (seeds removed, and chopped into 1 cm chunks)

1 Apple (chopped into 1 cm chunks and cover with some od the lemon juice for the dressing to stop it going brown)

1 Carrot (grated)

1 Handful Parsley or mint (chopped)

1 Handful Coriander (chopped)

I Tbsp Pumpkin seeds

Salt and pepper

Dressing

1 Lemon (juiced)

2-3 Tbsp Oil

1 Tbsp Grated ginger

1 Tsp Miso paste

Method

  • Cook the lentils and Bulgar wheat according to the instructions on he packaging, set aside and allow to cool. If you are using pre cooked lentil just drain them
  • Combine all the salad ingredients in a large bowl.
  • In a small bowl, mix all the dressing ingredients together and drizzle over the salad ingredients
  • Mix well and add salt pepper if you think it needs it.

Forest Bathing at Montalto Estate

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I had been trying to arrange a meet up with a friend for ages and she invited me to a forest bathing event in Montalto estate about 30-40 minutes outside Belfast.

I wasn’t sure what to expect but I was assured there would be no naked running through woodlands beating each other with birch twigs (I have to say I was a little disappointed by this, but went anyway).

Forest bathing is based on the Japanese practice of shinrin yoku. This a mindfulness practice, were you immerse yourself in nature. Exercises can include lying down the forest and allowing all your senses to take in what is going on around you. Other exercises can help you connect with others, while some are completed in silence to help you be present in the moment and contemplate your surroundings. We were led in this by the brilliant Gillian Calhoun, gillian@kindlings.green, who made the entire experience accessible for everyone including people in our group who admitted they had previously found it difficult to switch off and rest. I finished the morning feeling a tremendous sense of peace, and one my favourite things I took away from it is that rest is a verb, sometimes our minds and our bodies need to be allowed to rest and rest is an activity in itself.

I had driven past the Montalto estate many times before and but never visited. The original demesne dates back to the 1600s. Patrick McCartan one of the earliest owners had his lands confiscated due his involvement in the 1641 rebellion by the United Irishmen against the crown forces. The site was eventually passed down to the Earl of Moira in 1765 who built the grand mansion house and who’s grandson developed the impressive gardens.

Today the estate is privately owned by the Wilson family and the mansion house as well as other buildings can be rented out as wedding and events venues. Entrance to the grounds (not the house) is £7.50 for adults, but annual membership is £37.50. The estate also has a café, serving delicious lunches, pastries or even afternoon tea if you feel like really treating yourself.

The estate has beautiful paths and walks with a small lake, mature trees and some really interesting and exotic planting and was the perfect location for our forest bathing as we could take in different elements the estate had to offer. They also run events like kids bush craft, floristry and gardening events and yoga.

Go get out into some nature, and then just chill out and let it all wash over you. We’re all in too much of a hurry these days to appreciate the little miracles we are surrounded by. Your physical health will improve, and your mental health will benefit, so get your lazy arse of the sofa and go commune with nature.

Porridge Bread

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My friend Mags has been raving about this recipe for ages. We both have a serious bread addiction and this recipe is from a slimming club site. So when she shared the recipe I had to make it. If you’ve ever had Irish wheaten bread this is similar in taste.

Ready to bake

It takes two minutes to knock together, can be enjoyed by those who have issues with gluten and is pretty cheap to make. If you want something to keep kids busy this also something to do with them on a rainy afternoon and the will be super pleased with themselves.

It’s not the lightest fluffiest bread, but it is packed full of fibre and perfect served with cheese and chutney or buttered along side soup. I topped mine with some pumpkin seeds for a bit of crunch, but you can also sprinkle with porridge oats.

Ingredients

500ml Yoghurt

200 Grams Porridge oats

1 Tsp Salt

1 Tsp Bicarbonate of Soda (baking soda)

1 Egg

Method

  • Preheat your oven to 180 degrees (Celsius). Grease a load tin, you can also line it with baking parchment if want to (but I just greased the tin really well and it was fine)
  • Mix the yoghurt, salt and baking soda together, before stirring in the porridge oats
  • In a separate bowl, crack the egg and whisk with a fork until light and fluffy. Stir into the porridge mix and stir until we’ll combined
  • Transfer the mix into the loaf tin and bake for 50 minutes. Test with a tooth pick, when it comes out clean it’s ready.
  • Cool in the tin for 30 minutes

“Super Food” Salad

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People still argue about if super foods actually exist. Regardless of this, everything in this salad is good for you, and tastes delicious.

It’s packed full of protein, flavour and different tastes and texture. I enjoy this with hummus, (so ideal for vegans and vegetarians). It’s also great in wraps with holoumi or as a side dish with grilled chicken or fish.

Ingredients

For the salad

50 Grams Endamame beans (I used frozen ones that I thawed)

100 Grams Quinoa (dried weight), cook as instructed on the packet

50 Grams Almonds (toasted and chopped)

2 handfuls Rocket/Arugula (or other peppery salad leaf)

1 large Carrot (grated)

1 Red pepper (cut in into 1cm chuncks)

400 Gram Tin of cannellini beans (use what ever type of beans you like, just drain them first)

2 Tbsp Pumpkin seeds

1 Large avocado (chopped)

Juice of one lime

For the dressing

2 Tbsp Olive oil

Zest and juice of 2 limes

2 Tbsp Corriander (chopped, you can use other herbs like mint or parsley if prefer)

Salt and pepper to taste

Method

  1. Cook the quinoa as instructed on the packet and allow to cool
  2. In a dry frying pan, toast the almonds and allow to cool before chopping (you don’t need to do this but it really does help improve the flavour)
  3. Chop the avocado and cover with the juice of one of the limes to prevent it from discolouring
  4. Add all the salad ingredients (except the rocket) to a bowl and mix well
  5. Add the dressing and check the seasoning, mix in the rocket just before serving