How to Stay Ahead of Colds and Flus


This week I’ve been preparing to return from my career break in a few weeks time as a Physiotherapist in a Dublin hospital. Hospitals are typically the place you go when you are extremely ill, seriously injured or require some kind of operation, consultation or treatment. For me and my healthcare colleagues that means we are often treating the most ill patients within the hospital and exposed to lots of germs.

There are many steps and precautions that healthcare workers and patients alike take every day to reduce the risk of exposure, transference and contamination including regular and thorough hand washing, wearing of the uniform only in work, personal protection clothing and receiving the flu vaccine.

The flu vaccine was top of my list this week. The HSE recommend that all people within the high risk group receive this annually.

How to Stay Ahead of Colds and Flus; Delalicious

These steps aren’t just for people who are or who interact with ill people. The steps that follow are useful for everyone. A really good resource that I have based this feature on is – developed by doctors and pharmacists, where you can learn how to manage common ailments with confidence and common sense.

Cough and Sneeze Code

Something that everyone can do to prevent the spread of infection is following good coughing and sneezing protocols, regular hand washing and not placing yourself in close proximity to others when you have a cold or flu.

How to Stay Ahead of Colds and Flus; Delalicious

Early Detection

A really important step with any illness or injury is early detection and management. This can result in an illness or injury being managed appropriately, reducing the length of illness and ultimately ensuring you return to full health as quickly as possible.

Rest and Hydration

Rest and hydration are the front line treatment for most illnesses. As our bodies are made up of over 60% water, ensuring optimal hydration levels is vitally important. Rest and sleep is where our bodies develop, grow and recover.

After a wild weekend or a really busy week in work, adding an extra hour onto your sleep nightly can make all the difference. Likewise, if you exercise numerous times a week, taking a few nights off to allow your body recover will result in improved performance and reduction in your illness. As a sportsperson time away from sport is something that I really struggle with but it really is the only way to nip colds and flus in the bud.

Nourishing FoodHow to Stay Ahead of Colds and Flus; Delalicious

What you eat and drink can definitely help keep colds and flus at bay too. Warm drinks will instantly make you feel much better. Likewise soups, curries, stews and hotpots will nourish and heat you from the inside out. It is long established that spices like chili, cardamom, ginger and turmeric are useful in soothing the common cold and flu.

As my aunt has her own bees, we always have a stock of honey at hand and I’m a big fan. Honey is pure magic for a sore throat in my eyes.

Citrus fruits and vitamin C have long been used to help with illness. Generally speaking any fruit or vegetables that are really colourful are packed with Vitamin C.

One of my favourite ways is to juice lemons, limes, oranges and grapefruit together and mix with some grated ginger, ground turmeric and a dash of honey. Store this mix in your fridge and dilute a few tablespoons with some hot water for a wonderfully citrus spice-infused drink.

My Top Cold & Flu Defence Tips Are:

  1. Regular hand-washing and good cough and sneeze code
  2. Early detection & management
  3. Rest
  4. Hydration
  5. Nourishing foodHow to Stay Ahead of Colds and Flus; Delalicious

Keep yourself ahead of colds and flus,


Hope you enjoyed thi feature & recipe! Want to stay up to date with all my latest recipes and creations then join my mailing list now. Click here to get my latest newsletter!

Remember to add #Delalicious to all your cooking, baking & treat making on social media posts.

Lunchbox Fillers


A tough morning can be made all the better by knowing you have something really delicious to tuck into come lunchtime.

In my line of work as a physiotherapist, lunchtime is a protected time for patients where no disturbances are allowed with the exception being emergent care. This allows me to have a routine and designated time for lunch everyday which I love as food is never to far from my mind.

I know not everyone has this luxury of an allocated lunchtime but if you think there is a chance to encourage this within your day I would highly recommend it.

Lunchbox filler; DelaliciousNot only does it allow you a chance to eat but also a time to take a break from whatever task or screen you were interacting with. A lot of research recommends changing our tasks every 30 minutes to maintain optimum focus and concentration. Likewise, focus and concentration can be affected by dehydration and hunger.

Hydration and the many steps to monitor your levels are discussed here.

For hunger, regular eating at intervals throughout the day is best. Lunchtime is an important time of the day to eat as many people leave the house without breakfast.

Here are some of my favourite lunchtime options that can all be prepared in advance. Some options can be frozen whilst others are best kept fresh in the fridge.


A classic lunch option and one of my favourites. Make a big batch one evening or over the weekend, divide into portions and freeze. Adding some chopped nuts, seeds, roasted chickpeas or shredded chicken are all great ways to customize your soup daily. I love to dunk a slice of my Oat & Yoghurt Seed Loaf into my soup too!

Granola Pots

Oats aren’t just for breakfast you know! Granola is a really easy option for lunch. Keep a jar handy in work, then all you need is some yoghurt and fruit. 20170702_111432 - Copy (2)


Another great option when you are staring into the fridge for inspiration. Usually there are some kind of vegetables rolling around. A simple mixed salad can be created using whatever vegetables you have at hand. Sprinkle some seeds, cheese or leftover cooked meat or fish over your salad and lunch is sorted in minutes. Shake together a quick dressing of olive oil, honey and lemon juice for a seriously tasty lunch.



Last nights dinner becomes tomorrow’s lunch! It’s honestly that easy. Once fully cooled, portion and store in your fridge overnight. Then simply reheat in the canteen microwave.


Veggie Dips

Hummus is a really easy option to increase your vegetable intake by blitzing roast veg with chickpeas. Serve with some vegetable sticks on the side and your vegetable intake is increasing by the second! Freezing hummus was one of the best things I discovered as I always have a few pots ready for a quick lunch when things get hectic.


Happy cooking,


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Remember to add #Delalicious to all your cooking, baking & treat making on social media posts. 


Herby Turkey Rolls

Dinner, Lunch, Uncategorized

Think of sausage rolls but with turkey and that was the inspiration for these Herby Turkey Rolls!

These rolls can be made at any time of the year with chicken. Simply poach a raw chicken breast in boiling salted water until cooked through. Drain and allow to cool before shredding between two forks.

The tomato sauce in this recipe is a brilliant base for lots of dishes like bolognese, mince, pasta, pizzas and vegetable bakes. It will also keep for at least 1 week fresh in the fridge or freeze it for 3 months.

Why not try another of my recipes for leftover turkey – Turkey Tacos.

Makes 10, 2 rolls = 1 serving.Herby Turkey Rolls; Delalicious

Tomato Sauce:

  • 1 tsp coconut oil
  • 1 small onion, diced
  • 2 cloves garlic, minced
  • 1 small red pepper, diced
  • 250g tinned tomatoes/passata
  • 1 tbsp smoked paprika

Shredded Turkey:

  • 200g leftover turkey or chicken
  • 1 tbsp mixed herbs
  • 1/2 tsp fennel seeds
  • 1 packet of puff pastry
  1. Preheat an oven to 200°C/180°C fan/400°F and grease a baking tray with oil.
  2. Make the tomato sauce: melt the coconut oil in a saucepan over a medium heat. Saute the onions and garlic until translucent. Add the red pepper and cook until soft.
  3. Add the tinned tomatoes and paprika and bring to a boil. Return to a simmer and cook for 5 minutes. Remove from the heat and blend with a stick blender until smooth.
  4. Shred the leftover turkey using two forks and stir through the tomato sauce. Add the herbs and fennel seeds and combine well.
  5. Roll out the pastry on a clean surface. Add the turkey to the centre and fold the pastry over. Cut into even rolls and place on the prepared baking tray.
  6. Brush the outside of each roll with some milk and scatter over some herbs.
  7. Bake in the oven for 15-20 minutes or until golden.
  8. Allow to cool on a wire rack and enjoy!Herby Turkey Rolls; Delalicious

Happy cooking,


Hope you enjoyed this recipe! Want to stay up to date with all my latest recipes and creations then join my mailing list now. Click here to get my latest newsletter!

Remember to add #Delalicious to all your cooking, baking & treat making on social media posts. 

Give the Gift of Food This Christmas


Christmas is a great time of year but can be a very stressful few weeks for some. There is a huge amount of pressure on people regarding money in the form of presents, parties and feasts to be prepared.

After nearly a year away travelling, I’m almost broke and don’t have the money for presents. This year instead I’m giving my time to others – by simply calling in to catch-up with friends, making a cake or some treats, inviting a gang over for food or deliver one of my homemade gifts to someone special in my life.

Here are some of my favourite things to make and give to others. So, if you are stuck for a gift for someone with limited money why not try one of these recipes? You will probably have half the ingredients in the cupboard already and the remainder will cost less than €5. But it’s not about the cost, it’s about the love and time you put into creating this unique gift just for your chosen person.

Sticking to a food or fitness routine can be difficult at Christmas. Check out my top tips that featured this week on the WellFest blog.

Christmas Food Gifts; Delalicious

Granola – Save the cooking for later in the day and start Christmas morning by munching on granola with some yoghurt and fresh fruit.  Homemade granola is a great gift as it will keep fresh for ages in a jar. Fill the biggest jar you have at home with granola, tie a ribbon and tag on it and another present is off your shopping list. Add a little more Christmas to the granola by adding some cinnamon or all spice, dried cranberries or apricots or some fresh orange juice to the oil.20170702_111432 - Copy (2)

Sweet Chilli Sauce – This is such a versatile sauce that is literally made in minutes. If your friend likes a little or a lot of spice you can tailor the sauce to their needs. This sauce will keep fresh for 3 months once stored in a cool place.

White Chocolate & Cranberry Oat Slices – Christmas is all about a little bit of decadence and these white chocolate oat slices are just that. Pop a few slices into a bag, tie with ribbon and you instantly have a fancy homemade gift ready for any unannounced visitors or last minute gifts.White Chocolate, Cranberry & Apricot Oat Slice; Delalicious

Homemade Pesto – I don’t think I’ve met a person yet who doesn’t like pesto! All you need is a bit of elbow grease (food processor, coffee grinder or pestle and mortar will also work well), herbs (coriander, basil, nettles), seeds or nuts (pumpkin, sunflower, almonds, cashews, pine nuts), garlic, olive oil, lemon juice and some parmesan. Keep fresh in the fridge for at least 1 month once covered in oil.

Dark Chocolate Oat Truffles – If you’re shopping for a health conscious minded person or a lover of energy balls then look no further! You will have these chocolatey oat truffles ready in minutes. No need for gift wrap just pop the truffles into a jar or resealable bag, add a little ribbon and their edible healthy food gift is ready.20171214_143511-01

Happy Cooking and Merry Christmas,


Hope you enjoyed this recipe! Want to stay up to date with all my latest recipes and creations then join my mailing list now. Click here to get my latest newsletter!

Remember to add #Delalicious to all your cooking, baking & treat making on social media posts. 

Food Prep


“Fail to prepare or prepare to go hungry!!”

20170801_093019.jpgWell that’s my motto in life anyway! Of course you won’t starve as there are shops, cafes and restaurants in abundance only ready to soothe your hunger but also deplete your wallet.

Every day can be tough when living on a budget, travelling frequently, juggling a hectic schedule or just trying to make improved food choices for you and your family. This is where planning and preparation come into play. We plan and prepare ourselves everyday for a variety of tasks and activities. Sometimes to the outside world we can display ourselves as extremely organised but behind closed doors and particularly in the kitchen it can be chaos.

This is normal life for many and can be easily altered by following my top tips for each mealtime of the day.


I love breakfast and kind of can’t understand how people can leave the house without something eaten or a meal packed to eat on the commute. My favourite breakfast options can all be prepared in advance and take only minutes.

Top my homemade granola with some yoghurt and fresh fruit. Prepare an overnight oats pot the night before to grab and go in the morning. Freeze a batch of cupcake quiches for a quick protein hit in the morning. Blend a colourful juice or smoothie to get your day off to a colourful start. Overnight oats, bircher muesli, meal prep, Delalicious


Depending on the time of year and my plans for the day my go-to lunch options are leftover dinner, salads and soups. Soup is a great option as it can be frozen in batches and defrosted quickly in the microwave. Have the soup on it’s own or add a slice of oat bread on the side. Salads can be eaten everyday, all you need to do is rotate your fillings. Store your salad contents in a jam jar to stop it going to mush with the more delicate items like salad leaves on top and the juicer contents like beetroot and tomato on the bottom. Here are my favourite combinations:


You arrive in late from work, starving and don’t have the energy to cook, this is where your freezer becomes your best friend! Batch cook a big curry, lentil stew or risotto at the weekend, then simple portion and freeze. All you need to do is allow it to defrost in the fridge during the day or when you get home in the microwave. Revitalise this dish by adding some fresh leafy vegetables or adding a grilled protein source to a vegetable dish. Tinned fish is another great protein option to add to a frozen vegetable dinner. Here are some of my tried and tested batch cooking options:


My mother used to describe me as a “grazer” at home and unfortunately I haven’t changed. Snacking is important for everyone but ensure you are eating correct portions.

Nuts are such an easy option, pop a bag in your car, handbag or desk drawer to always have them on hand. A whole bag of nuts can disappear before you know it so check out this great infographic for nut portions.

Vegetable sticks and hummus I find are great for travelling. Snacking before exercise, I tend to eat a plain banana or some of my Banana & Nut Bites made ahead. Homemade muffins baked in advance, frozen and defrosted are perfect for outdoor adventures.Nuts, snack, meal prep, DelaliciousAs you can see, there are plenty of recipe options for each and every mealtime. Now it’s over to you. I challenge you to make one thing on this list and freeze or store it for later. Schedule some time during the next week or month to plan what meals you need to prepare in advance, what you would like to cook and the ingredients you need to purchase. By writing these things down, you formulate a plan and consciously make decisions about your mealtimes.

Before you know it, a healthy habit will be formed. Not only will this habit reward you with a full belly but also save time and money, keep you well nourished and in control of your mealtimes!

Keep an eye on my Instagram story where I often share the contents of my lunchbox.

Happy cooking and meal prepping,


Hope you enjoyed this recipe! Want to stay up to date with all my latest recipes and creations then join my mailing list now. Click here to get my latest newsletter!

Remember to add #Delalicious to all your cooking, baking & treat making on social media posts. 

Delalicious & 

Let's Talk Food & Sport With...., Uncategorized

Delighted to announce I’m teaming up with to provide recipes, foodie tips and my “Let’s Talk Food & Sport With…” interview series. Keep an eye out every Saturday morning for a new post. First up is my interview with Tipperary Ladies Footballer Samantha Lambert discussing all things food and sport.

Check out the interview in full here.

Food & sport interview Samantha Lambert

Let’s Talk Food & Sport with … Gráinne Dwyer


As the Basketball Ireland Women’s Superleague comes to a close this weekend with Ambassador UCC Glanmire facing off against Courtyard Liffey Celtics, I caught up with Glanmire star Gráinne Dwyer about all things food and sport.20170329_191207-01Fellow Tipperary woman Gráinne hails from Thurles and first showed her class by lighting up the Irish school’s basketball scene whilst representing Presentation Thurles. Based in Cork, she competes in the national super league and cup with Glanmire winning four senior cup titles and two MVP awards in previous finals. Glanmire are also vying for their fourth consecutive super league title this weekend in a repeat of this years cup final against Liffey Celtics. On the international scene, Gráinne has competed with the traditional 5v5 team at both underage and senior level and in 2014 on the 3v3 team alongside her sister Niamh qualifying for the European Olympic finals.

Tell us about your first or favourite sporting memory?

Winning the 2013 cup final against UL Huskies in overtime.

What advice would you give to a young aspiring athlete in your sport?

Work hard! You are not entitled to anything, you have to earn it.20170329_191128
What advice would you give to someone who was dealing with a tough time in their life or a setback in their sport?
I find sport a way to escape from reality and  it helps that I love and enjoy it. Sport is my happy place in life.
As we all know research has shown loads of benefits from sport both physically and mentally. I think someone dealing with a tough time should find their happy place and have a good support system around them. After all, a problem shared is a problem halved.

What emphasis do you put on food and diet relating to your performance or do you think food and diet has any importance for your performance?

In the last few years I definitely have begun to watch what I eat a lot more. Monday to Saturday I’m usually pretty good, eating as healthily as possible but once we play on a Saturday evening I like to eat what I want. I have see an noticeable change in my energy levels since making small changes to my diet.

How do you find the time to plan and prepare meals or do you eat out every day whilst juggling a career in banking and playing with one of the top ranked basketball teams in Ireland?

Food prep is a killer for me ( I always forget to defrost my meat from the freezer!!). However, I try to bring my dinner to work everyday . When preparing meals, I usually prep for two days at a time. I’m not the best cook in the world so what I eat is very basic and would be similar to your typical Irish dinner of meat, chicken or fish, vegetables with sweet potatoes substituted for regular potatoes.
I find it can be quite difficult at times finding time to prep food as I could leave the house at 9:30am and not get home till 11:00pm. Starting is the highest part but once you do it only takes 30 minutes to get sorted and it’s so beneficial to your health and performance.20170329_191150
 Give us some insight into your typical match day food?
I like to eat light on match days, I feel there is nothing worse than feeling like lead playing a game. I eat 4-5 hours before my games and I tend to eat scrambled eggs with avocado, tomatoes and salmon. If we are on the road travelling to a game, I eat the same for my brunch and just have a snack like some fruit, a banana or orange.

What is your favourite type of food to eat or dish to cook?

I love a good burger you just can’t beat it! If I was to cook something nice for myself it would have to be fillet steak, homemade chips, fried mushrooms and onions with a pepper or mushroom sauce.

When travelling abroad to represent Ireland in competitions, is there any food you miss?

I love my food and I’m not overly picky so when we travel away I don’t really miss anything. Our meals are nearly always provided and are largely pasta based with an option of meat, fish or vegetables, so I’m usually pretty happy.20170329_191048
 What are your favourite places to eat out in Ireland?
I live in Cork so when I eat out I love to go to Quinlan’s seafood bar on Prince’s street. I was also a big fan of the tapas menu that used to be on offer in Il Padrino. I’m also a big fan of the set menu in Napoli, Monkstown – an Italian style delicatessen that’s really cool and the food is unreal. Places like Sober Lane, SoHo and Son of a Bun are great for pub grub and a pint.

#exerciseforlent – The Ups and Downs of Life


#exerciseforlent, illness and injury

With any challenge, goal or quest in life there is always going to be conflicting times due to barriers some within our control and other times completely outside our control. One such barrier can be injury and illness. Nobody likes to be sick or injured. Initially, one or two days off work or school is nice but then the boredom sets in and if your in pain or physical discomfort there is nothing nice at all about this time.

My goal for Lent was to set myself a challenge. Instead of giving up, I was going to take up something and in my case get back strengthening my body whilst I travel the world. My aim was to complete three High Intensity Interval Training (HIIT) sessions per week in my #exerciseforlent campaign.

Like all good intentions, the first week was full of vigour and enthusiasm. The second week was a bit tougher as it clashed with a four day Lost City trek but I still managed to squeeze in the sessions before and after the trek. Week three and I was back on track, fitting in sessions daily if not every second day until week four. I had just landed in San Gil, a market town nestled in the mountainous regions of Santander state and otherwise known as Colombia’s adventure capital. I was all set to try some extreme sports and thankfully got to try rappelling and rafting until trouble struck. I got sick, no need to get into details but extreme tummy trouble should suffice. I was flat lined, no energy, no appetite and obviously a HIIT sessions was out.

#exerciseforlent, Delalicious, HIITSo after five days out from exercising, I feel like I should be pushing myself to do a session but just walking around is enough for me. I have two major treks planned in the next two weeks so they are my priority to be well enough to complete them. I’m not the kind of person to walk away from a challenge but right now I need to listen to my body for the long run. This is tough for me as I’m not used to being sick or not exercising in some way. The lack of positive effects on my mental well being from exercising daily is also beginning to kick in.

I am confident that with a few days more recuperation, I’ll be back to full steam but this is the thing about goals and setbacks. Goals never go from start to finish smoothly, they are more likely to match a roller coaster ride and the knocks, setbacks and tests along the way will make the result all the sweeter. Returning from injury and illness is just the same. No two individuals are the same and therefore their recovery can never be compared. All you can do is listen to your body and the professionals treating and guiding you.#exerciseforlent, #Delalicious It’s never too late to get moving yourself and join me on my #exerciseforlent campaign.

#exerciseforlent March Issue


After the great success of my two recipes that were featured in February‘s issue of I was asked to contribute on a regular basis to the monthly food and drink magazine. Here are my two recipes that featured in this month’s issue:

Roast Butternut Squash & Carrot Spiced Soup – soup never goes out of fashion and is one of my favourite things to make. wp-image-333789580jpg.jpg

Sweet & Savoury Tapioca Crepes – inspired by my recent travels to Brazil, Tapioca crepes are naturally gluten-free and a great way to use up leftovers as fillings.Tapioca Crepe.1.jpg


Exercise For Lent


As I’m hoping most of you feasted on some pancakes yesterday, I’m sure many of you pondered the question “So what am I going to give up for Lent?”. The usual answer is sweets, chocolate, drink etc. Then the next 40 days and nights are spent trying to avoid these items and feeling bad when you do succumb to temptation. To be honest I don’t like the whole notion and concept of giving up something or banning something from your diet so I normally try to take up something.

This Lent I’m taking up exercise! Yes very simple and something you probably might think I get enough of but since I’ve started travelling in December my regular exercise routine has disappeared. In work I’m normally on my feet all day treating patients as a Physiotherapist before going to football training or gym sessions. All my fitness and strength training is planned by my coaches so I really don’t have to think about any of it, just follow the plan and push myself as hard as possible at training.

Now I’ve no routine, no scheduled training sessions or gym membership. Sure I’m doing walking and cycling tours, dancing until the sun comes up and some hiking but no strength training and to be honest I’m beginning to see the deconditioning. You can eat all the healthy food in the world but you need to exercise too!Our bodies are majority bone and muscle, which both require continuous strengthening for maintenance and development. This doesn’t mean lifting heavy weights and walking around looking like a bodybuilder. This just means working yourself a little harder than normal and most importantly working up a sweat and feeling a bit out of breath. HIIT or High Intensity Interval Training is basically body weight exercises performed repeatedly for a short duration in a circuit format and are perfect for strengthening. They require no equipment just you, some space, a stopwatch and plenty of determination. Add in an exercise mat for comfort and a chair to make some exercises harder. The range of exercises you can do are endless so just Google “bodyweight exercises”, “HIIT exercises” or complete a program suggested by your Physiotherapist, personal trainer or favourite social media fitness person. Just remember if you are completely new to exercise or carrying some injuries it is worth getting advice from a professional and I am obviously going to recommend a chartered Physiotherapist.

When starting any new exercise program, your body will take time to adapt to it, the next morning you will more than likely feel some muscle soreness. Stretching and a proper warm-up and cool-down are essential to prevent muscle soreness. Stretching is also paramount to prevent injury and increase flexibility. Physiotherapist and yoga instructor Orla Crosse has some great stretching advice so check out her website and social media accounts.Our health is really our wealth. But how many of us now spend the majority of days in sedentary positions? How many of us de-prioritise our health and fitness for long hours in the office or time spent looking after others when really we should be looking after ourselves and our health. One of the best ways to maintain any new skill or commitment is consistent practice and repetition until it becomes a habit. Exercise is a habit, it is a lifestyle option and a really positive one not just for you but for your friends, family and colleagues. As more than likely you will begin to exercise together or simply walk up the stairs to that meeting or go for a weekend hike together. Having an exercise buddy is great, it makes you accountable to someone, you won’t want to let them down by missing a session and likewise they’ll feel the same. A group environment has also proven benefits for motivation, socialisation and participation levels.

So let’s get moving and #exerciseforlent! I’ll be sharing my exercise locations via my Instagram story. My aim is to do a minimum of 3 HIIT sessions a week so if you catch me slacking be sure to call me out!! Any questions on this type of exercise or advice on injuries just get in touch. #exerciseforlent