recipes for healthy living

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.

Turkey Meatballs in a Satay Sauce

Turkey Meatballs Coconut Satay Sauce and Greens

Full of flavour, easy to make, the satay dip is a real winner as it is or used in this sauce.



Serves 6

600gr turkey mince

1 lemon grass bottom 2cm peeled and chopped very finely

2 cloves garlic peeled and crushed

1tbsp chilies in oil

2tbsp each of fresh mint and coriander chopped

Salt and pepper to season

Mix well, form into balls and set aside in a cool place while you make the sauce

Coconut Satay Sauce

1 veg stock cube made up to 300ml

1 400ml tin of coconut milk of choice

2 tbsp of satay dip from below

150g savoy cabbage washed, trimmed of central root and chopped

Add the stock and coconut milk to a pot and heat gently, add the satay and mix well to combine and dissolve the satay into the sauce,

Add the meatballs to the sauce, bring just to the boil and immediately turn down to medium and cook gently for about 12 minutes. Splash the sauce over the meatballs as they cook and after 6 minutes turn them over and add the chopped greens.

Serve with a portion of rice and if you like it hotter, with a finely chopped red chili on top.

I use a meat thermometer to check they are cooked but if you are ever worried, don’t be afraid to take one out and cut it in half to check.

Satay Dip

This is delicious as is or you can use some of it to make the coconut satay sauce. This will keep in the fridge happily for a few weeks.


1tsp oil

1 cooked red pepper chopped

1/2 small white onion

1 tbsp sesame oil

1 tsp chilies in oil

1tsp garlic puree or 1 clove peeled chopped and mashed

2tbsp each red wine vinegar and soy sauce

Juice of ½ lime

1tbsp honey

3 heaped tbsp peanut butter


Heat the oil, add the onion and cook until softening, about 5 minutes

Add the red pepper sesame oil, chili, garlic and cook for about 5 more minutes then add the rest of the ingredients, mix well to incorporate and cook over a low heat for about 10 minutes.

Blend then let cool and store in the fridge. Use in the Coconut Satay sauce or as a dipping sauce for chicken or turkey as you wish. Thin with some water if it gets very thick in the fridge.IMG_8506.jpg

Chocolate Cake, Raspberries and Passionfruit Ganache

Valentines Day Chocolate Cake with Raspberries and a Passionfruit Ganache

Indulgent delicious and perfect for Valentines day -just a tiny slice will do  – this will serve 14



110g butter

110g light brown sugar or coconut palm sugar

3 eggs

170g gluten free flour

55g coconut flour

1tst bread soda sieved

30gr good quality cocoa powder

150ml butter milk


Line the base of a 23cm springform cake pan with parchment and grease the sides.

Cream the butter and sugar until well incorporated and really soft and smooth

Whisk all the dry ingredients together

Beat the eggs into the butter sugar mix then alternatively add the dry mix and buttermilk until all are totally incorporated

Pour half the mixture into the tin, press the raspberries into the mixture and cover with the rest of the mix

Bake until a skewer comes out clean approximately 40 minutes

Cool a little then remove from the tin and allow to cool completely

Chocolate Passionfruit Ganache

200gr chocolate chopped finely

100ml cream

100ml passion fruit puree

1 gelatine sheet

Bloom the gelatine in cold water

Gently heat the passion fruit puree and add the gelatine and stir to fully combine and make sure there is no trace of the gelatine

Meanwhile heat the cream to just below boiling, pour it and the passionfruit puree mix over the chocolate and stir until it has melted. Cool until it has a thick pourable consistency

Place the cake on a board the size of the base of the cake and place onto the cooling rack which sits on a baking tray. (This will catch any ganache which spills off the cake).

Pour the ganache over the centre of the cake and using a metal spatula gently spread it so that it flows over the cake and covers the sides. Keep pouring a little more until you have the sides fully covered. Let it set in a cool place – not the fridge or it will dull the ganache.