Neven's Salmon Burgers with roasted red pepper salsa 

 

Ingredients

Serves 4

• 550g salmon fillet, skinned and boned (well chilled)
• 2 spring onions, thinly sliced
• 1 heaped tbsp Dijon mustard or wasabi paste
• 2 tsp sesame seeds
• 1 tbsp seasoned flour
• 2 tbsp olive oil
• Little Gem lettuce, to serve
• fresh coriander sprigs, to serve

Roasted red pepper salsa:

• 2 roasted red peppers, finely diced (from a jar is fine)
• 2 tomatoes, seeded and finely chopped
• finely grated rind of 1 lemon & juice
• 2 tbsp sweet chilli sauce
• ½ tsp white wine vinegar
• pinch of sugar
• 1 tbsp rapeseed oil
• 1 tbsp chopped fresh coriander
• 1 tbsp shredded fresh basil
• 4 slices sourdough bread
• sea salt and freshly ground black peppe

 Method

1. Using a large sharp knife, cut away any brown bits from the salmon fillet, then finely chop.
2. Place in a bowl, then stir in the spring onions, mustard and sesame seeds. Season to taste.
3. Divide into 4 portions then, using slightly wetted hands, shape into patties. Dust the patties in the flour, shaking off any excess.
4. Place in the fridge for 10 minutes to firm up.
5. Meanwhile, make the roasted red pepper salsa. Place the red peppers in a bowl and stir in the tomatoes, lemon rind.
6. In a small frying pan heat some rapeseed oil, add in the salsa to warm through. Add in the white wine vinegar, sugar, salt and a squeeze of lemon juice.  
7. Season to taste and switch off. Add in the coriander and basil.
8. Heat a large non-stick frying pan over a medium heat. Add the olive oil to the frying pan and then add the salmon burgers.
9. Cook for 3–4 minutes on each side, until lightly golden but still slightly pink in the centre. Be careful not to overcook them or they’ll quickly become dry. Set aside. 
10. To serve, arrange on warmed plates and top with Little Gem lettuce leaves, the coriander sprigs, and the burgers. Spoon over the roasted red pepper salsa

Beef, Mushroom and Thyme Casserole

 

Ingredients:

• 2 tablespoons oil of your choice
• 500g good quality beef, cut into chunks
• 1 white onion
• 1 cup (130g) button mushrooms, halved
• 1 garlic clove
• 2 teaspoons paprika
• 4 medium potatoes, peeled and cut into cubes
• 3 carrots
• 2/3 cup (85g) frozen peas
• 1 x 400g can chopped tomatoes
• 1 teaspoon fresh or dried thyme
• 200ml beef stock

Method:

1. Preheat the oven to 180 degrees.
2. Heat 1 tablespoon of oil in a frying pan over a medium - high heat and brown the beef. Place in a casserole dish once browned. 
3. Wipe out the frying pan and heat the remaining oil, soften the onion over a medium-low heat. Add in the mushrooms, garlic and paprika and fry for a couple of minutes. Stir in the cubed potatoes, carrots, peas, tinned tomatoes and thyme, then pour in the stock. Add all the ingredients from the pan to the browned beef in the casserole dish and give it a gentle stir. 

Cook for 1 hour 15 minutes, stirring occasionally, until the potatoes and carrot are cooked through.

Enjoy !!

Sugar Free Granola

Ingredients:
1/4 cup coconut oil (32g)
1 cup oats (125g)
1 cup sunflower seeds
1 cup pumpkin seeds
1 cup chopped almonds
1 cup flaxseed
2 teaspoons cinnamon
1 teaspoon almond or vanilla extract

Method:

1. Preheat oven to 190 degrees. Line two baking trays with baking parchment.
2. Melt coconut oil in a small saucepan and set aside.
3. Place all remaining ingredients in a large bowl and mix together.
4. Make a well in the centre and add the melted coconut oil. Mix thoroughly until everything is lightly coated. 
5. Divide the granola evenly between two trays and spread out in a thin layer. 
6. Bake for 15 minutes, stirring half way to avoid burning. 
7. Allow to cool and store in a airtight container up to 1 month. 

Serve with milk or natural yoghurt.

Pancake Tuesday

Pancake Tuesday comes around once a year, however choosing a topping can make the difference between a healthy and a not so healthy option.

Below I have chosen 4 healthy options for people who want to take part in Pancake Tuesday without the added indulgence the day can offer.


1. Berries & Yoghurt

 2. Nuts, Banana and honey

3. Lemon Zest & Granulated Sweetener

4. Savoury Pancakes: Ham & Cheese

Healthier alternative to Nutella

Nutella is a firm favourite of mine particularly on warm toast or pancakes, however at 5teaspoons of sugar for every 2 teaspoons of Nutella, I quickly had to find a healthier alternative. Thank you Deliciously Ella for this tasty recipe that is packed with nutrition and goodness.

 Hazelnuts, which are the main ingredient, are filled with numerous vitamins, minerals, protein, fibre and heart-healthy fats, all of which are vital for supporting your body and digestion. Even better, they’re particularly rich in vitamin E which is the most important vitamin for maintaining beautifully clean and shiny skin, hair and nails.

Cacao, the bean which all chocolate is made from, also has numerous beneficial nutrients in this raw, unprocessed state as it is packed with iron, fibre, calcium, zinc, potassium and antioxidants, unfortunately these benefits disappear when it is processed and refined to make conventional chocolate though, which is why this Nutella trumps the supermarket version any day.

 

Makes 1 jar

Ingredients

1 cup hazelnuts
1 cup medjool dates
1/2 a cup water
2 tablespoons  maple syrup

 1-2 heaped tablespoons raw cacao powder (depending on how rich you like it)

Method

1. Start by soaking the hazelnuts in water overnight, or for at least six hours – this is so important and the recipe just won’t work if you don’t do this! To soak simply place the nuts in a bowl and cover them with water, then leave to one side.

2. Once you are ready to make the Nutella drain the water from the bowl and discard it.

3. Place the nuts in a food processor with the pitted dates, fresh water, maple syrup and raw cacao and blend for about 5-10 minutes, until a very smooth paste forms.

4. Store it in an airtight jam jar in the fridge. Enjoy!

Monday Restarts

Monday again, new week, new start, new chance to make goals and stick to them but it can be hard can't it ? 

I got married two weeks ago, it was a great day and we had a lovely few days away in Budapest and to be honest I continued enjoying myself with few glasses of wine, takeaway and I even swapped my daily exercise regime for a lie up on the couch and some Netflix. Now though on Monday the 4th April, I am wanting to get my routine back. I feel tired, heavy and there is a real want in me to get out and get moving again.  

Nutrition can have a massive impact on your energy levels so it is important when you are looking to either re-focus or re-start you begin with a few simple goals that you know are realistic and simple to achieve.

My goals for today are as follows:

1. Drink a minimum of 2 litres of water. 
2. Bring Alfie (Dog) for a walk, the block I walk takes approx 40 minutes. 
3. Track all food and steps. (I have a smart watch but any phone can do the same job or simply use a pen and paper) 

 No one is perfect. We all fall away from our best intentions and eat the wrong things, skip the gym or get a bit lazy and make excuses. The most important thing to remember is not to punish yourself about it but rather spend the energy getting back on track.
If you make a mistake or slip up, forget it and concentrate on what your next positive step is.

Grainne x