R E C I P E S

Overnight Oats

INGREDIENTS• 120 ml milk• 45g oats• 1 cup berries

METHOD1 Layer oats, milk and fruit in a glass jar. 2 Cover and place in the fridge overnight. 3 The next morning, mix it all together, top it with

more fruit and you’ve got a delicious healthy breakfast at your fingertips!

Overnight oats could not be easier and are a great option if you find yourself short on time.

Makes: 1 Prep time: 5 mins Cook time: Leave in fridge overnight

Breakfast

Savoury Muffins with Feta & Spinach

INGREDIENTS• 175g self-raising flour• ½ tsp baking powder• Pinch of salt• 50ml milk• 1 large egg, beaten• 100ml vegetable oil• Good handful baby spinach leaves, finely shredded • 100g feta cheese, finely diced

METHOD1 Preheat the oven to 180°C and line a muffin tin

with 9 cases. 2 Mix all the dry ingredients together, then make

a well in the center and gently stir in the milk, egg and oil.

3 Fold in the spinach and spoon into the muffin cases, then sprinkle the feta on top.

4 Bake for about 25 minutes until well risen and lightly golden. Best served warm!

No time for breakfast in the morning? Try these feta & spinach egg muffins. Simply whip up a batch on Sunday and store in an air tight container. A healthy and delicious breakfast ready for the week!

Makes: 9 Prep time: 15 mins Cook time: 25 mins

Warming Parsnip Soup…

INGREDIENTS• 700g parsnips• 2 onions• 2 garlic cloves• 1 tbsp Olive Oil• 1 tbsp mild curry powder (or to taste)• 1 tsp ground cumin• 1 tsp turmeric• 1tsp coriander• 1 tsp ginger• 1.1 litre vegetable stock• Salt and freshly ground black pepper

METHOD1 Chop the parsnips & onions and crush the garlic.2 Fry the onion in a little olive oil until softened.

Add the garlic and spices and fry for 3 minutes. 3 Add the parsnips and pour in the chicken stock

and bring to the boil. Once boiling, reduce the heat and simmer for approximately one hour. Season with salt & pepper.

4 Pour the soup into a blender or food processor and blend to your desired consistency.

Soup is a great lunch option, especially when the days are still on the shorter side. Simply whip up a big batch on Sunday night and you have a healthy nutritious meal for the week.

Makes: 6 Prep time: 15 mins Cook time: 70 mins

Lunch

Baked sweet potatoes…

INGREDIENTS• 2 x medium sweet potatoes• 56g Feta Cheese• ¼ cup fresh parsley - chopped• ½ teaspoon dried oregano• 1 tbs Olive Oil• Sea Salt & Freshly ground black pepper

METHOD1 Heat Pierce each sweet potato several times with a

fork. Run them under a cold tap for a few seconds until they are damp. Place in the microwave and cook on full power for 6-8 mins or until the potato is cooked through.

2 While the potatoes are in the microwave, mix the remaining ingredients in a bowl.

3 Once cooked, slice the sweet potatoes lengthwise, scoop out the center from the skins and place in bowl with the remaining ingredients. Mix together.

4 Scoop this mixture back into the potato skins and enjoy!

Baked sweet potatoes are an excellent lunch option. Not only filling, but when packed with the right ingredients can deliver those much needed nutrients to get you through the long working day!

Makes: 2 Prep time: 5 mins Cook time: 10 mins

Rainbow Chicken Salad

INGREDIENTS• 200g dried quinoa• 1 packet DUNNES STORES Mini chicken Fillets• 4 red apples, cored and cut into bite-sized pieces• 4 celery sticks, thinly sliced• Small bag of baby spinach leaves• Bunch of spring onions, trimmed and thinly sliced• 2 hard-boiled eggs, peeled and finely chopped,

to garnish• Small handful of finely chopped fresh chives• Small handful of finely chopped fresh mint• ½ small avocado thinly sliced• Small Beetroot - diced

For the Dressing• 200g fat free natural fromage frais• 3 tbsp fat free vinaigrette• 2 tbsp roughly chopped bottled gherkins• Salt and freshly ground black pepper

METHOD1 Heat oil in a large pan. Add the chicken turning

every so often until cooked through. Set aside. 2 Cook the quinoa according to the packet

instructions then drain and set aside.3 Meanwhile, put the apples, celery, spinach, beetroot,

avocado and spring onions.in a large salad bowl.4 Mix all the dressing ingredients together in a bowl

and pour over the salad.5 Add the cooked quinoa and toss to mix well.

Scatter over the egg, and fresh herbs and place grilled chicken on top to serve.

This chicken salad is filled with textures and flavours. Fruit is a lovely addition when you want a sweeter flavour in your salad.

Makes: 4 Prep time: 15 mins Cook time: 15 mins

Nutty Energy Bites

INGREDIENTS• 100g flaked almonds • 50g Brazil nuts • 50g Cashew nuts • 3 tbsp Pumpkin seeds • 50g Goji berries, finely chopped • 100g Desiccated coconut • Pinch of sea salt• 4 tbsp coconut oil • 4 tbsp honey • 4 tbsp peanut butter • 1 tsp vanilla extract

METHOD1 Place the almonds, brazil nuts, cashew nuts and

pumpkin seeds in a food processor and pulse until finely chopped. Tip them into a bowl and stir in the goji berries with half of the desiccated coconut and the pinch of sea salt.

2 Melt the coconut oil in a pan over a low heat. Once melted, remove from the heat and stir in the honey, peanut butter and vanilla extract. Mix well in the pan using a whisk or a fork. Pour this over the nut mixture and stir together until it’s all evenly combined. Leave to harden in the fridge for 1–2 hours.

3 Shape the mixture into balls. Roll each ball in the remaining desiccated coconut. Place back in the fridge for 2–3 hours.

These nutty energy bites are the perfect snack to keep you full until lunch, or a lovely treat if you don’t want to ruin all your hard work. Sweet without being too overpowering! If kept in an airtight container, these keep well for up to two weeks in the fridge. Source: Bord Bia.

Makes: 9 Prep time: 15 mins Cook time: 25 mins

Snacks

Baked Cod with Roast Asparagus

INGREDIENTS• 2 x 140g Skinless Cod• 1 tbsp Rapeseed Oil• 2 tsp fresh thyme leaves• 1 large garlic clove• ½ lemon zested and juiced• 8-10 asparagus spears• Olive oil• Salt• Pepper

METHOD1 Heat oven to 220°C and put the cod fillets in a

shallow ovenproof dish so they fit quite snugly in a single layer. Mix 1 tbsp rapeseed oil with the thyme and garlic, spoon over the fish, then grate over the lemon zest. Bake for 10-12 minutes until the fish is moist and flakes easily when tested.

2 Rinse the asparagus spears. If the ends are tough, break them off and either discard or save for stock. Drizzle asparagus with Olive Oil. Sprinkle with Salt & Pepper. Rub over spears until evenly coated. Roast until lightly browned and tender. (Approx 10 mins)

3 Serve asparagus & cod together with a wedge of lemon

This baked cod is perfect when you are looking for a light and healthy dinner option, and it’s ready in less than 30 minutes.

Serves: 2 Prep time: 15 mins Cook time: 15 mins

Dinner

Roast Peppers Stuffed with Turkey Mince

INGREDIENTS• Drizzle of oil• 1 large red onion• 2 garlic cloves• 500g Hogans turkey mince• 2 x 400g cans chopped tomatoes• Few sprigs of oregano/1 tbs dried oregano• 1 beef stock cube• 2 tbs tomato ketchup• 4 x red peppers• Small bunch basil leaves

METHOD1 Heat oven to 200°C and heat the oil in a large pan.

Add the onion and cook for a few minutess to soften. Add the garlic and turkey, and cook until the meat is browned – break it up with a spoon as it cooks. Add the tomatoes, oregano, stock cube and ketchup. Season well, give everything a good stir and cover with a lid. Simmer for 30 mins.

2 Meanwhile, halve the peppers and scoop out the seeds and white membrane. Place cut-side up in a roasting tin, season and bake for 20 mins.

3 When the mince is cooked, divide it between the softened peppers. Scatter with basil leaves before serving.

Mince isn’t just for Bolognese and these delicious stuffed peppers are a great way to enjoy this lean meat. Serve with a side of your favourite green vegetables!

Makes: 4 Prep time: 15 mins Cook time: 35 mins

Homemade Lean Beef Burgers

INGREDIENTS• 500g extra lean minced beef• 1 small onion• 2 teaspoon mixed dried herbs• 3 tbsp chopped fresh chives• ¼ tsp hot chilli powder• 4 DUNNES STORES wholemeal baps• Handful of Rocket (burger topping)• Tomatoes (burger topping)

METHOD1 Add the beef mince, onion, dried herbs, chives,

chilli powder and salt and black pepper to a bowl. Mix thoroughly then shape into 4 burger patties.

2 Cover with foil and chill until ready to cook. (Can be made up to 24 hours ahead.)

3 Preheat the grill or frying pan, then cook the burgers for 5-6 minutes on each side, or more if you like them well cooked.

4 Grill or lightly toast the slices of baps. Top with the rocket, tomatoes, onion, cucumbers and burger patty.

Most of your favourite dishes, such as a great burger, can be enjoyed as part of a healthy lifestyle, through simple substitutions, for example substituting lean beef mince for regular beef mince and using a wholemeal bun.

Serves: 4 Prep time: 10 mins Cook time: 10 – 15 mins

One-Pot Harissa Turkey Curry

INGREDIENTS• 260g Turkey Steaks• Wholemeal wraps • 1 tbsp olive oil• 1 large onion, finely chopped• 2 large garlic cloves, finely chopped• 2.5cm knob fresh ginger, peeled and grated• 2.5cm knob fresh turmeric (optional)• 4–6 tbsp harissa paste (chilled from a carton)• 250ml Greek-style yoghurt• 400g tin chopped tomatoes• 1 butternut squash, peeled,

seeds removed and cut into cubes• 2 large handfuls baby spinach

leaves to garnish• Flaked almonds, toasted • Sprigs of fresh coriander to serve• Tzatziki dip• Pomegranate seeds

METHOD1 Heat the oil in a large saucepan over a medium

heat and cook the onion for two to three minutes. Add the garlic, ginger and turmeric, if using, and cook for another minute or so.

2 Stir in the harissa paste to taste and then add the yoghurt a large spoonful at a time, stirring continuously. Add the tomatoes and stir in the butternut squash. Cover with a lid and cook gently for 15–20 minutes until the butternut squash is tender.

3 Stir in the turkey and spinach leaves and allow to warm through. Garnish with flaked almonds and coriander sprigs and serve with the wraps and tzatziki dip and sprinkle with pomegranate seeds.

Curry is delicious in the winter months. We love this one pot dish – it’s so easy to make! Why not make a big batch and freeze some. That way you’ll always have a healthy dinner option at your fingertips.

Serves: 2 Prep time: 20 mins Cook time: 40 mins

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