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Breakfast

Mediterranean Frittata

Serves 1

Ingredients;

 

2 organic or free range eggs

4 button mushrooms, diced

1/4 red bell pepper, diced

handful spinach

1/2 teaspoon of mixed dried herbs

thumb size piece of feta (optional)

2 tsp olive oil

1 tbsp saurkraut

1/2 ripe avocado

 

Method;

  1. Whisk the eggs with a fork or whisk, then mix the rest of the ingredients into the egg mixture.
  2. Heat a small shallow pan to medium heat, adding the olive oil.
  3. Pour in the egg mixture and leave cook for about 8 minutes, or until the bottom is firm.
  4. Place pan under the grill for about 3 minutes, keeping an eye not to burn it, but just leave it in until golden brown.
  5. Carefully remove from the pan, using a fish slice/spatula.
  6. Garnish with saurkraut and avocado for added gut healthy properties.
  7. This can easily be made the day before, by leaving the grilling part till the morning or doing the full process and packing it sliced for a quick and delicious packed lunch.

Low Carb Gluten Dairy Yeast free Bread

 

Ingredients:

400g whole buckwheat

80g whole flaxseeds/linseeds

80ml olive oil

150ml filtered water x 2

2 tsp gluten free baking powder

sea salt to taste

 

Method;

Rinse the buckwheat, then cover in filtered water and souk for at least 2.5 hours.

Soak flaxseeds/linseeds for at least one hour in 150ml filtered water.

Pre-heat the oven to 165 degrees Celsius.

Drain the buckwheat, but do not rinse.

Stir the flaxseeds/linseed.

Spoon the buckwheat and flaxseed/linseed into a bowl, then add the rest of the ingredients.

Blend until to desired consistency – I like to keep some of it not blended, because of the added crunch so it’s up to you.

Pour mixture into a loaf tin, lined with parchment paper.

Bake for 1 hour and 40 minutes, leave to cool on a cooling rack.

Great for sandwiches, toast or dipped into soup.

 

Nutri Porridge

 

 

Ingredients;

1/2 measuring cup buckwheat groats

1/4 measuring cup whole quinoa

1 tbsp. pumpkin seeds

1 tbsp. sunflower seeds

1 measuring cup water

1 measuring cup coconut milk

1 apple (optional)

1/2 tsp. ground cinnamon (optional)

 

Methods;

Combine the buckwheat, quinoa and seeds and mix in the water and coconut milk. Soak overnight.

Bring to the boil on the hob, reduce heat and simmer for 3-5 minutes. In the meantime, chop up an apple and cook it in 1 inch boiling water for the same length of time. Spoon the porridge mixture into a bowl, top with the cooked apples and finish off with a sprinkling of cinnamon (optional). It’s also lovely with blueberries or kiwi.

 

 

Pineapple Smoothie

Pineapple Smoothie

Ingredients:

2 slices pineapple

3 tbsp. cashews

1 cup unsweetened almond milk

¼ avocado

1 scoop protein powder (optional)

 

Method:

  1. Blend together all the ingredients until smooth and creamy.
  2. No need to add in protein powder, unless it’s a post workout smoothie.

Grain free nut “granola”

Grain free nut “granola”

Ingredients:

200g almonds

100g hazelnuts

100g pumpkin seeds

100g sesame seeds

100g pecans

100g dried cranberries

2 tbsp. honey

3 tbsp. maple syrup

2 tbsp. coconut oil

 

Method:

  1. Preheat the oven to 150 degrees Celsius. Line a large baking tray with parchment paper. Mix all the nuts, seeds and cranberries in a large bowl and spread all over the baking tray. Add the coconut oil (place the 2 tbsp. evenly over the nuts and seeds). Put in the oven for 10 minutes to allow the oil to melt, take out and mix really well. Now add the honey and maple syrup, drizzling evenly over the mixture. Put in the oven for a further 20 minutes, mix again and back in for 10 further minutes. Keep an eye in the last 10 minutes that the mixture doesn’t burn, at remove earlier if needed. Remove from the over and leave to cool for 10 minutes before mixing.
  1. This is a great alternative for a “trail mix” type snack or with coconut milk and or yoghurt as a crunchy wholesome cereal. It can be kept in an airtight container for up to two weeks.
  1. When used as a meal, serves 6.

Almond pancakes

Almond pancakes

Serves 18 pancakes

Ingredients:

3 large eggs

1 tablespoon water

1 tablespoon organic vanilla extract

1 tbsp. local honey (optional)

1 ½ cups almond flour

¼ teaspoon sea salt

¼ teaspoon baking soda

Coconut oil for frying

 

Method:

  1. In a large bowl whisk together eggs, water, vanilla and agave
  2. Add almond flour, salt and baking soda and mix until thoroughly combined
  3. Heat grapeseed oil on skillet over medium low to medium heat
  4. Scoop 1 heaping tablespoon of batter at a time onto the skillet
  5. Pancakes will form little bubbles, when bubbles open,
  6. flip pancakes over and cook other side
  7. Remove from heat to a plate
  8. Repeat process with remaining batter, add more oil to skillet as needed