recipes for healthy living

Lemon & Paprika Chicken with a Warm New Potato Salad

Now that the brighter evenings are here, we are all living in hope for some warmer weather. This is perfect lunch or easy dinner for when those days come!
Delicious flavours and a great family favorite.


Lemon and Paprika Chicken with a Warm New Potato Salad
Serves 4

4 chicken breasts off the bone, skin removed, flattened
2 tbsp each honey and olive oil
1 clove of garlic peeled and crushed
Juice of half a lemon
1tsp smoked paprika

Combine all the ingredients bar the chicken, then add the chicken and stir to combine. Cover and chill for 30 minutes.
Meanwhile prepare the New Potato Salad then when ready,
Heat a Griddle pan and cook the chicken breasts until juices run clear and they are done.

New Potato Salad with peppers, chorizo and peas
2 medium onions sliced
2 cooked red peppers sliced thinly
½ tbsp oil
500gr new baby potatoes washed
100gr frozen peas
30g chorizo sliced
4tbsp olive oil
2tbsp white wine or white balsamic vinegar
1tsp Dijon mustard
½ tsp sugar
2tbsp chopped fresh parsley

Cover the potatoes with water, bring the water to the boil, turn down and simmer until cooked.Drain and keep warm.
Heat the oil and cook the onion over a low heat until soft.
Add the chorizo, red pepper and the peas and continue to cook until the flavours have all combined, and the peas are warm, about 5 minutes.
Add the cooked potatoes and mix well to combine.
Make the dressing by whisking the oil, vinegar, Dijon and the sugar together, Taste and season as needed.
To serve
Add the warm potato salad to a large serving plate, slice the chicken breast, sprinkle over the dressing and some chopped fresh parsley and serve.

Chickpeas and Squash

Chickpeas with Butternut Squash

A great vegetarian option and could be combined with rice instead of the squash for a variation on another night.


1 butternut squash cut in half length ways
2 tins chickpeas drained
2tbsp rapeseed oil divided
1 medium white onion
1tbsp tomato puree
1tsp each nigella, cumin, coriander, turmeric, dried chilies
3 cardamom pods bruised to release their seeds
2 cloves of garlic peeled and mashed
4cm piece of ginger peeled and grated
1 tin coconut milk (you can use light if you like)
2 tbsp fresh herbs flat leaf parsley or coriander
A squeeze of lemon or lime

Oven at 180C
Sprinkle the squash with 1 tbsp of oil, season well and using a sharp knife, cut into it at intervals to ensure even cooking.
Bake for about 30 minutes until tender.
Meanwhile heat the oil over a medium heat, add the onion and cook until tender.
Add in the garlic, ginger and spices and cook for 5 minutes until the spices have lost that rawness.
If it seems to dry just add a splash of water.
Stir in the puree, the coconut milk and stir to combine.
Add the chickpeas and cook over a medium heat for about 10 minutes until the chickpeas are warm and the flavours are well developed.
Stir in 1 tbsp fresh herbs and a squeeze of lemon juice to finish.
Serve with the roasted butternut squash or with rice on its own if you prefer.

Our Health and Wellness Book

Book Cover.JPG

We are thrilled to announce our book has launched and is now available for sale in all good book shops in Ireland as well as on line for those abroad.

It is called, Move, Train, Nourish – The Sustainable Way to a Healthier You and we have spent the last year working away on this to pack 20yrs of expertise, knowledge, passion and of course our life experience into this comprehensive guide to physical and mental well-being.

Our book covers Mobility and why it is so important and more importantly how to improve yours, it explains how to train properly and safely including a great set of illustrated workouts to do at home

We have filled it with loads of information on how to eat well including set of recipes the whole family can eat and if you want to lose weight how you can devise a motivation plan which will set you up for success.

We also have a complete chapter devoted to the most vital aspects of overall wellness namely how to sleep better, how to manage stress (because let’s face it we can’t avoid stresses in our lives) and tips on how to live a happier calmer more resilient life. This is based not just on leading practices and scientific knowledge but also on the reality of what it is like to have to juggle work, family and life. We understand what it is like to be busy working people and parents.
The book is broken into different sections and each section is filled with great photos and illustrations to help explain what is covered in each chapter.

We are very proud of this and excited to see it on book shelves finally!



Roast Sweet Potato, Lentil and Spinach Salad


Great for gut health, perfect for meatfree monday. This is a delicious dressing and takes no time to put together.

Roast Sweet Potato Lentils and Spinach Salad with a Dark Tahini Dressing

Serves 4
2 Sweet potato peeled and cubed
1 tbsp oil
1tbsp Ghormez Sabzi (Optional, See below)
1 tin puy lentils (precooked, 240g Weight)
4 large handfuls baby spinach washed
25g feta shaved finely or in small pieces

1 large tbsp tahini (dark if you can get it)
1 clove garlic
1tbsp lemon juice
1tsp honey
1tbp apple cider vinegar
50ml water
Blend everything and taste for seasoning if necessary

Toss the sweet potato in the oil, sprinkle over the Gormez Sabzi and roast for about 15 minutes until cooked
Toss with the spinach, lentils and the feta and add the dressing and mix gently to coat.

Note Gormez Sabzi is a mix of dried herbs, chives, fenugreek, parsley and coriander. If you don’t have it simply combine ½ tsp of any of the above dried herbs you have and use as outlined.

Slow cooked beef in a spiced coconut sauce


Beef Cheeks in a Spiced Coconut Curry Sauce with Sweet Potatoes

This is a deeply flavoured delicious complete meal, which will work with any meat suitable for slow cooking so don’t feel like you have to have cheeks, rib would work as would a pork shoulder cut. I used 1kg of the beef which fed 4 comfortably with a decent amount over for the next day. The flavours are at their best if you make it and leave it overnight to serve the next day but again you don’t have to stick to this.

Serves 6

1kg beef cheeks trimmed
1 large white onion sliced
3tbsp good quality medium curry powder (use hot if you like it)
1tbsp ground coriander
Oil for searing
1 nutmeg
1 star anise
Salt and Pepper
2 by 400ml tin of coconut milk (you can use full fat or light either will work)
400ml Tomato passata
2tbsp tomato puree
4tbsp chopped fresh coriander to finish
4 sweet potatoes peeled and chopped into 5cm pieces approx

Add the curry powder, ground coriander to a flat plate. Grate all 4 sides of the nutmeg onto it and mix well.
Season the beef cheeks and dip into the powder mix to coat each side.
Heat oil in a wide heavy bottom pot and sear the cheeks on both sides.
Remove to a plate
Add the onion, any left-over spice mix and about 20ml of water to the pot, scrape up any sediment from the bottom and cook the onion over a medium heat until it is golden, don’t let it burn,
Add the tomato puree and mix well and cook for about a minute then add in the tomato, star anise and coconut milk, then add back the beef cheeks, bring to the boil, then turn down very low to a gentle simmer and cook for about 2.5 to 3 hours until the cheeks are tender.

(You could also do this by putting into the oven at 150C and cook until tender – make sure your pot is oven proof).

Remove the star anise then the cheeks and gently shred them then add them back to the pot, and add the sweet potato and cook for a further 20 minutes until the potatoes are tender. Taste your sauce and add a tiny bit of brown or palm sugar if needed plus any seasoning. Stir in the coriander just before serving.