Gluten Free

Recipe of the Month – Maple Glazed Salmon

Recipe of the month maple glazed salmon

Hardly a recipe at all really, here’s a way (shamelessly lifted from Wiley’s Finest’ Blog) to turn a piece of salmon into something special. With a coating of some quickly blended spices, a blast of heat and a drizzle of maple syrup the fish turns into a mix of spicy, salty and sweet Unami. I tried it with some of Jimmy Meyler’s organic salmon, delicious!

Ingredients:
Serves 4

4 (6-ounce) Salmon Fillets
1⁄2 tsp Sea or Himalayan Salt
Oil for Cooking
1 Tablespoon Maple Syrup or Honey

Spice Mixture

2 tsp Paprika
1 tsp Chili Powder
1 tsp Ground Smoked Paprika
1⁄2 tsp Ground Cumin
1⁄2 tsp Brown Sugar

Method:

1. Heat a pan  or griddle pan on high for 10 min. and then turn to low before cooking. Combine the spice ingredients in small bowl. Sprinkle fish with salt; then rub with spice mixture on all sides except skin.
2. Spread pan surface with cooking oil and place fish skin side down. Cook for 7-8 minutes depending on thickness. Test with fork—fish will flake easily when done.
3. During the last minute of cooking, drizzle maple syrup or honey over fish and continue to cook for 1 min.
4. Serve immediately with sautéed vegetables or your favorite side. This is also great over a mixed greens salad. Enjoy!

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Recipe of the Month Split Pea Soup with Moroccan Spiced Butter

Recipe of the Month Only Natural
We just got some dried fava beans into stock. They look like split peas only bigger and as soon as I saw them I thought ‘Wow, they’d make great soup’. I know that it’s been a mild winter and that spring is springing all around us but, as I so love comforting cold season food, I couldn’t resist sharing this recipe as a last nod to it. It’s a Nigel Slater recipe that takes a basic split pea soup and elevates it to a new level of deliciousness by popping in a dollop of easily made spiced butter at the end. It’s so good and, who knows, we may get another cold snap! read more →

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Lorna’s Back to School Tips with Active Iron

Back to School Tips Active Iron Only Natural

It’s that time of year again for the kids to head back to school. As they dive in to classes, sports, and other after-school activities, it’s a good idea to take a few measures to help set them up for a healthy year. Here are our top 5 back to school health tips to think about.

Bedtime

It’s important for kids and adults to get enough sleep each night. Most adults need around eight hours of sleep every night with kids needing a little more. Sticking to a routine is important so those early mornings don’t become grumpy ones. Set them (and yourself) up for the day with a reasonable bedtime. read more →

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Ketogenic Naan Bread with Melted Garlic Butter

Naan bread
Once again this grain-free, ketogenic bread has been supplied by our Blood Sugar Balancing Guru (as he is otherwise known!) Paul Wright! Paul is a qualified Nutrition and Health Coach and is currently studying to become a Nutritional Therapist. He became interested in nutrition to help control his own Type 1 Diabetes and through his own experience and experiments has obtained a vast amount of knowledge on how to control blood sugars. read more →

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Raw Key Lime Pie

Dale Pinnock Raw Key Lime Pie Only Natural
I think most of us now know that healthy eating is not all about denial and deprivation but this recipe once again proves that it is possible to eat delicious treats whilst doing your body (and mind) some good.  Plus the vibrant colour of this Raw Key Lime Pie is bound to be an attention grabber at any dinner table!  The recipe says serves 2-4, this would be 4 generous slices and you could easily devide this into 6 slices. read more →

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Diann’s Herbal Tales

Dianna Herbal Tales Only Natural

Diann Fletcher Jones amongst many things is a recently qualified medicinal herbalist, as you can imagine Diann herself is very passionate about the health benefits that herbs can bring and so has decided to share some of this information on a monthly basis! And hopefully before too long we will have a catalogue of different herbs for various ailements and conditions that you can refer to anytime you wish.

Stop and Smell the Flowers

Suddenly we are cocooned in blankets of summer green, the gentle vibration of the earth is pulsing with life force and if we stop to listen a sense of well-being cascades over us.
This is the healing for this month, just stop, slow down, bend to the open flower and partake of its healing fragrance, touch the terrain of  a tree trunk and senses it’s heart beat, listen to the wind through the leaves. Be aware of the humdrum of busy insects and the magic of the sun as it dapples drops of light on the earth. That is where you will find peace and health this month .
With love and blessings
Diann x

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High Fat / Keto Bread

Recipe of the Month High Fat Keto Bread

This bread recipe was supplied by our blood sugar controlling expert Paul Wright and is ideal for diabetics and endurance athletes who are looking to avoid the sugar spike and stay in the fat burning mode zone!  If the mixture is divided into 6 rolls as per the recipe each roll contains 3g of carbohydrate.  It is also gluten and dairy free and can satisfy your bread cravings if your trying to avoid it, these are best eaten with butter whilst still warm from the oven.

Ingredients

Dry Ingredients

300ml Almond Flour
5 tblsp Psylllium Husks
2 tspn Baking Powder
1 tspn Salt

Wet Ingredients

300ml Boiling Water
2 tspn Apple Cider Vinegar
4 Egg Whites

Recipe of the Month High Fat Keto Bread

Method

1. Mix dry ingredients in a bowl.
2. Add the boiling water with cider vinegar to dry ingredients and mix until it resembles wet play dough.
3. Beat egg whites until they form stiff peaks and fold into the mix.
4. Moisten hands and form dough into 6 balls.  Place on greaseproof baking paper.
5. Place in a pre-heated oven of 170oC and bake for about 60-70 mins.
6. They’re done when you hear a hallow sound if you tap the bottom, or prick them with a cocktail stick, if the stick comes out wet or doughy bake for another 5-10 minutes.

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Recipe of the Month – Mung Dal Kitchari (Vata)

Recipe of the Month Mung Dal Kitchari

This kitchari recipe was donated by Ayurvedic Practitioner Rachel Collins and can be eaten by all doshas but is especially good for Vata Dosha, want to know what we mean by that make sure to check out Ger’s Monthly Update! And although this dish may look like a bowl of scrambled egg it is actually quite tasty and comforting so don’t let it’s look deceive you.

Ingredients

1 cup Basmati Rice
1/2 cup Split Yellow Mung Dal
3 tbsp Ghee
1 tsp Black Mustard Seeds
1 tsp Cumin Seeds
2 pinches Hing (Asafoetida)
1/2 tsp Turmeric
1/2 tsp Salt
4 cups Water

split mung dal recipe of the month

Method

Wash the rice and mung dal well. If you have time let the mung dal soak for a few hours before cooking, as it helps with digestibility. If you have a particularly difficult time digesting beans, you may want to precook the beans for 20-30 minutes using the 4 cups of water.

In a saucepan over medium heat, heat the ghee and add the mustard seeds, cumin seeds and hing. Stir a moment until the seeds pop.

Add the rice, mung dal, turmeric and salt and stir until well blended with the spices.

Add the water and bring to a boil. Boil for 5 minutes uncovered, stirring occasionally.

Turn down the heat to low and cover, leaving the lid slightly ajar. Cook until tender, about 20-25 minutes

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Ger’s April 18 Monthly Update

Ger's Monthly Update Only Natural

Would you buy tahini from this man?

We would and here’s why. Meet Nikolas Papadopoulos. Nikolas is Greek and grew up with a love of the unadulterated foods of his homeland. Having moved to Ireland he set up El Greco Foods in 2013. As his website says :
“Drawing inspiration from the Greek culture of food we travel the country to find the people whose produce we put on the table. Our aim is to offer products that are natural, nutritious, flavoursome and ethically sound.”
We’re so with you on that Nikolas and we’re thrilled to have just become stockists of El Greco’s amazing food offering.
Nikolas Papadopoulos Only Natural
From chatting with Nikolas I discovered how important it is for him to personally get to know the producers who’s foods he brings to the Irish market such as Mihalis Tzortzis the producer of his Olvia organic olive oil.

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Recipe of the Month Nutritious Split Pea Soup using Bone Broth

Nutritious Split Pea Soup Only Natural
Just because collagen has so many benefits we thought we’d remind you of an easy and super cheap way of getting plenty of it from your diet. Don’t throw these bones away next time you have meat, fish or chicken because a broth slowly made from them is a tasty and collagen rich food, all it takes to prepare is a little time and ideally a slow cooker. However if you’re feeling a tad lazy or just want to try it we stock Sadie’s Kitchen Chicken Bone Broth at a cost of €4.48 for 350ml and hope to have bone broth in powder form soon.

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