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healthy

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There’s nothing worse than the feeling we get after overindulging. It can make us feel bloated, sluggish and hopeless.

If you’re tired of feeling this way and want to start the New Year with a clean slate, take a look at the feel-good snacks below.

Get some protein into you.
The right amount of protein can help you feel fuller than most carbs and it’s better for you. Greek yoghurt and cottage cheese are both great sources of protein and energy.

Replace Tayto with popcorn.
Popcorn is a great alternative for crisps. It’s a low-calorie snack that will keep you going without having to feel bad after.

Stack up on vegetable sticks.
You can chop up some carrots and bring them with you to college or work. The more healthy food you have easily available, the less likely you are to eat junk food.

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Coleslaw is fashionable again – but not the drippy, creamy awful one you get in packets at the supermarket or in the deli, oh no. This coleslaw is full of fresh crunchy produce and a healthy sauce that won’t leave you feeling bloated and unwell.

It is the perfect side dish for chicken and hamburgers.

What you’ll need for the coleslaw:

  • 2 carrots
  • 1 apple (preferably red as it is sweeter)
  • Handful of walnuts
  • 1 red onion
  • Small head of white or red cabbage (the red gives a wonderful colour)

What you’ll need for the dressing: 

  • Greek yoghurt
  • 1 tbsp olive oil
  • 2 tsp wholegrain mustard
  • Salt and black pepper

What you’ll need to do:

  1. Simply grate the carrots, cabbage, onion and apple and mix in a bowl along with the walnuts.
  2. Mix the mustard and olive oil in a bowl and stir in the seasoning.
  3. Put in the greek yoghurt a tablespoon at a time until it’s as creamy as you desire.

 

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Instead of obsessing with fad diets and intense exercise to lose weight, here’s an idea that can help you get there without moving an inch.

Scientist have recently discovered that temperatures can have an effect on how many calories you burn – sounds too good to be true, right?

Apparently, being cold is a ‘cheap way to get slim’ .

Evidence collected in a study by Dutch scientists showed that cold temperatures can hugely increase the amount of calories burned up rather than storing them as fat.

Commenting on the findings, the study’s lead researcher said “We hypothesise that the thermal environment affects human health and more specifically that frequent mild cold exposure can significantly affect our energy expenditure over sustained time periods.”

So what does all that science-talk mean?

It means, turn down the heating and shiver those calories away.

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This guacamole recipe is perfect with tacos, fajitas, quesadillas, chilli or even as a snack with some toasted pitta.

Adjust the spice levels to your preference; you can remove all the seeds and pith of the chilli if you would like it a bit milder.

What you’ll need: 

Serves 2

  • 1 avocado
  • Juice of one lime
  • 1/2 red chilli, chopped roughly
  • 1 garlic clove
  • 1/4 spring onion, sliced finely
  • 2-3 cherry tomatoes, chopped
  • 1 tsp Tabasco sauce
  • 1 tsp fresh coriander, chopped finely
  • 1 tbsp olive oil

What you’ll need to do:

  1. Chop the avocado and place in a bowl with the lime juice, garlic clove, red chilli, Tabasco sauce and olive oil.
  2. Using a hand blender combine all of the ingredients but leave it a little chunky if you prefer it that way.
  3. When the consistency is to your liking stir in the tomatoes, coriander and spring onion.
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Replace your coffee with this great juice in the mornings. It’s great for boosting energy levels, clearing your skin, detoxing your junk-food metabolism … we could go on.

It’s really easy and there aren’t a lot of ingredients; being healthy has never been so economical!

What you’ll need:

  • 1 apple
  • 1 carrot
  • fresh ginger, about 2 tsp

What you’ll need to do:

Simply put all of the ingredients into a blender, cover with water and blend until smooth. For an even smoother and juice-like consistency put the blended mixture through a sieve. Strain into a bottle and take it with you on the go.

 

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That’s right – one ingredient! This “ice-cream” will curb that sugar craving without ruining your healthy eating regime.

What you’ll need: 

Serves one

  • 1-2 small bananas

What you’ll need to do: 

  1. Slice the banana (s) and put into a lunchbox, freeze for 2-3hrs.
  2. Remove, place banana into a blender and pulse until smooth.
  3. Enjoy!

Some topping ideas: 

  • Nuts
  • Chocolate chips
  • Marshamallows
  • Raw cacoa nibs (for the superfood element)
  • Fruit
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Kale is one of the best foods you can eat, it’s higher in iron than beef and contains powerful antioxidants. It’s also no longer a challenge to find kale in Irish supermarkets, as can be the problem with some other superfoods.

These kale chips can be used in place of crisps to give you that crunchy, salty fix you need without casting your healthy regime aside altogether.

What you’ll need:

  • 2 handfuls of kale, washed and dried very well
  • 2 tbsp extra virgin live oil
  • 1 tsp smoked paprika
  • 1/2 tsp sea salt

What you’ll need to do:

  1. Preheat the oven to 180°C Line a baking tray with parchment paper.
  2. Wash and dry the kale well, divide it into bite sizes.
  3. Massage the kale with the olive oil, getting it into all the crevices. Put each piece onto the baking tray.
  4. Place the kale in the oven, checking frequently because there is a thin line between crispy and burnt with these bad boys. Overall, it should take approx. 5-7mins.
  5. Sprinkle with the salt and paprika and serve.
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This granola recipe is so simple and perfect for those of us who shudder at the thought of porridge. A tastier alternative for getting healthy oats into your diet!

What you’ll need:

  • 150g rolled oats
  • 2 tbsp honey
  • 80g mixed nuts
  • 50g pumpkin seeds
  • 50g sunflower seeds
  • 2 tbsp desiccated coconut
  • 1 tsp cinnamon powder

 What you’ll need to do:

  1. Preheat oven to 180. Line a baking tray with parchment paper.
  2. In a large bowl combine the oats, nuts, seeds, cinnamon, and coconut.
  3. Pour in the honey and using your hands (to get the granola cluster effect) mix the honey with the oats mixture.
  4. If the mixture seems dry add a little more honey.
  5. Transfer the granola mixture to the lined baking tray and spread out as sparsely as possible to ensure even cooking.
  6. Cook for about 20mins, regularly shaking up the oats with a spoon to make sure it all gets cooked.
  7. Remove and allow to cool. Store in an airtight container.
  8. Serve for easy, healthy and fast breakfasts with greek yoghurt, strawberries and banana.
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These pancakes are the best thing to happen to breakfast since…ever. Two healthy ingredients blended together to make a pancake, amazing!

What you’ll need:

  • 1 banana – chopped
  • 1 egg, lightly beaten

(Yes, that’s it!)

What you’ll need to do:

  1. Place the banana and egg in a bowl and blend using a hand blender until smooth.
  2. Heat 1/4 tsp coconut oil/olive oil in a single egg frying pan (you know, the tiny ones).
  3. When the oil is heated add about 1/2 ladle to the pan and allow to cook on the bottom before (carefully!) flipping over and cooking the other side. Be careful not to make it too thick or it may not cook properly in the middle.
  4. Continue until you have used all of the batter.
  5. Serve with fruit and some honey drizzled on top.

Top tips:

  • Add a handful of oats before you blend for a more balanced breakfast.
  •  Throw in some cinnamon for a lovely aroma and warmth.
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This salad is full of protein and very tasty thanks to yummy feta. Healthy and delicious – sounds perfect.

What you need:

Serves two.

  • 425g black beans/400g dried turtle beans (same thing), soaked overnight and cooked to instructions on packet
  • 2 tbsp olive oil
  • 1 red chilli
  • 1 tsp cumin
  • 1 clove garlic
  • Juice of one lime
  • 198g sweetcorn
  • 2 spring onion
  • 1 tbsp fresh coriander, chopped finely
  • 5 cherry tomatoes, chopped
  • 50g cheddar cheese, grated
  • handful of lettuce, shredded
  • salt/pepper
  • 2 tortilla wraps

What you do:

  1. Preheat the oven to 180.
  2. Oil an ovenproof bowl, place the tortilla wrap into the bowl. Bake in the oven until lightly golden, be careful not to burn!
  3. Remove the tortilla wrap from the bowl, it should now be in a bowl shape. Set aside.
  4. In a saucepan, heat the olive oil and add the garlic and chilli.
  5. When softened, add the cumin and the black beans.
  6. Allow the flavours to come together for 2-3mins.
  7. Take the beans off the heat and stir in the rest of the ingredients, except the lettuce and cheese
  8. Serve in the tortilla bowl and add the lettuce and cheese on top.

Top tip: Add anything you like on top, maybe some jalapeños, black olives, guacamole or sour cream!

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This is carbonara made healthy – ditch the cream for crème fraiche to save on fat and calories. Using wholewheat spaghetti also makes the dish more diet friendly, as wholewheat has a much lower Glycemic Index (GI) than regular white pasta meaning it releases energy slower.

Serves 2

What you’ll need:

  • 160g wholewhat spaghetti
  • 2 streaky rashers, chopped into small pieces
  • 1 egg
  • 250ml half fat crème fraiche
  • 70g frozen peas
  • salt
  • pepper

What you’ll need to do:

  1. Cook the wholewheat spaghetti according to the instructions on the packet. When ready, set aside.
  2. Heat  1 tbsp rapeseed/olive oil in a large frying pan and add the chopped rashers.
  3. When the rashers are cooked to your liking (this could take anywhere between 10-20mins) stir in the peas and allow to thaw.
  4. Add the cooked spaghetti to the rashers and peas, mix to combine.
  5. In a separate bowl beat the egg lightly and stir in the crème fraiche , salt and pepper.
  6. Whilst the pan is still hot stir in the egg and crème fraiche mixture and combine well, do not over heat it as the egg will scramble, just get it good and hot.
  7. If the mixture is stiff add a little boiling water.
  8. Serve hot.

Top tip: Sprinkle some parmesan or walnuts on top if you like. If you want it to be extra healthy you could swap the streaky rashers for chopped bacon medallions.

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Your immune system is so important in every girl’s quest to feel good and look good. While it usually works well on its own, there are a few things you can do to help it stay strong.

Have a healthy lifestyle:
Don’t smoke and if you do, quit. Quit right now. Try to exercise regularly, maintain a healthy weight, control your blood pressure, consume alcohol in moderation and make sure you get enough sleep.

Avoid sugar:
Consuming high amounts of sugar can curb the immune system cells that fight diseases. Make sure you fill up on brightly colour fruits and vegetables like berries, apples, oranges, red grapes, sweet potatoes and carrots and avoid sugary drinks.

The right flavour:
Garlic is a great way to boost your immune system, so try use it in as many dishes as you can.

Avoid stress:
We know, we know – this is a lot easier said than done. However, stress can drag you down and make you more susceptible to colds and flus. Try working out to relieve any tensions, take up a yoga class or just simply slow down.

Go out with the girls:
You now have an excuse to go out with the girls – not that you ever needed one before. Feeling lonely or sad actually weakens your immune system so surround yourself with good relationships.

Remember, your immune system needs balance and harmony to keep it in tip top condition.

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