Healthy

Dark Chocolate & Apricot Oat Balls

Snack

Oat balls are perfect for a healthy snack on the go, they are made for outdoor adventures or lunchbox treats.

These balls are a no bake version so you never have to worry about them falling apart or sticking to the baking tray, so a real winner in my eyes.

Dark chocolate gives you an antioxidant boost whilst the dried apricot adds an all important sugar kick. I have used almond butter in this recipe but your nut butter of preference would be perfect.

I love to have these as a snack on the way to training and matches or as a sweet treat in the late evenings.

The inspiration came for these from one of my favourite food bloggers Gina Matsoukas who blogs at Running To The Kitchen so be sure to check out her site.

Makes 12.IMG_7451 (1)-01.jpeg

  • 30g dried apricots
  • 20g raisins
  • 2 tbsp fresh orange juice
  • zest of 1/2 small orange
  • 2 tbsp coconut chips
  • 3 tbsp milled linseed
  • 100g jumbo oats
  • 50g dark chocolate chips
  • 1 tsp cinnamon
  • 75g almond butter
  • 2 tbsp honey
  • 1 tsp vanilla essence

Method:

  1. Roughly chop the apricots and place in a bowl with the raisins, orange juice and zest. Mix together and allow the apricots soak up the juice.
  2. Place all the dry ingredients in a large mixing bowl and add the apricots and raisins.
  3. In a separate bowl, whisk together the almond butter, honey and vanilla essence until smooth.
  4. Stir the wet ingredients into the dry either with your hands or a fork until well coated.
  5. Dampen your hands and roll 1 tablespoon at a time of the mixture into ball shapes. Place on a tray lined with parchment. Repeat with the remaining mixture.
  6. Place the tray flat in a freezer for at least 20 minutes to set. Once set, you can transfer to a resealable box or bag and store in your freezer or fridge.
  7. When eating them from your freezer, allow them to defrost for 5 minutes before eating.

Fruit & Nut Yoghurt Bowl

Breakfast, Snack

I don’t know about you but I love waking up just to have breakfast. It really is my favourite meal if the day! 

Breakfast needn’t take forever to prepare and this is one of the quickest recipes to ensure you get plenty of your 5-a-day in terms of fruit in whilst the yoghurt, nuts and seeds provide protein and all important essential minerals.

Serves 1.

Fruit, Nut, Yoghurt, Breakfast, Delalicious

  • 1/2 large apple
  • 1 kiwi, peeled
  • 2 tbsp natural yoghurt
  • 1 tbsp mixed seeds (pumpkin, sunflower or as you like)
  • 2 tbsp chopped nuts (almonds, pecans, cashews or as you like)
  1. Chop the fruit into chunks and place in a bowl.
  2. Spoon over the yoghurt.
  3. Sprinkle the seeds and nuts on top.

Avocado & Tomato Loaded Garlic Bread

Lunch, Snack

This recipe takes only minutes to make and is a great option for brunch, lunch, as a starter or an easy snack option at any time of the day. The quality of bread used will make a huge difference so try to use homemade or locally produced where possible and wholemeal or sourdough would be my preference. This recipe was made whilst staying in Cabo Polonio, Uruguay where I stayed in a Rancho – basically a hut shared with it’s owners and other guests amongst the sand dunes hence the rustic and possibly sandy looking backgrounds.

Serves 2.

  • 4 slices of bread
  • 3 cloves garlic, minced
  • 3 tbsp extra-virgin olive oil
  • 1 tbsp dried mixed herbs
  • 1 avocado, sliced
  • 1 medium-sized tomato, sliced
  1. Mix together the garlic, oil and herbs in a small bowl. Spread the oil mix over one side of the bread.20170126_154215.jpg
  2. Place a frying pan over a medium heat and once heated, place two bread slices oil side down on the pan. Grill for 5 minutes until the garlic crisps. Remove from pan and set aside. Repeat with remaining bread.wp-image-1660133219jpg.jpg
  3. Top the bread with the sliced avocado and tomato.

Grated Carrot, Courgette & Pumpkin Slaw

Salad

If you haven’t figured it out already, I love salads!! It’s not just because they are healthy but I love the texture of salads, the crunch of cabbage, the burst of flavour that fresh herbs add and the juicy sweetness of sun-ripened tomatoes. This recipe is a very colourful slaw that combines lots of vegetables, seeds and a simple vinagerette that will add a serious burst of colour to your plate.

  • 200g  red cabbage, thinly sliced
  • 1 medium carrot, coarsely grated
  • 1/2 medium courgette, coarsely grated
  • 2 tbsp pumpkin and sunflower seeds
  • 2 tbsp chia seeds
  • 1 tbsp sesame seeds
  • 1 tbsp fresh lemon juice
  • 2 tbsp fresh parsley or coriander, roughly chopped

Dressing:

  • 2 tsp honey
  • 2 tsp Dijon mustard
  • pinch of sea salt
  • 1 tbsp extra-virgin olive oil
  • 2 tbsp water
  1. Place all the vegetables in a large mixing bowl.
  2. Add the seeds and combine well.
  3. Whisk all the dressing ingredients together until well combined.
  4. Combine the dressing, lemon juice and freshly chopped herbs to the vegetables and stir together until well coated using a fork.

Stewed Apple & Poached Plum Quinoa Porridge

Breakfast, Snack

It’s so tough getting up these winter mornings, from the darkness that your body still thinks it’s nighttime to the frosty chill the minute you put a toe outside the covers. That’s why you need something warm and filling to get your warmed up quick whilst also keeping your energy levels maintained for the day ahead. Stewed apples are pure comfort food to me, they are perfect at any time of the day as a quick dessert with a scoop of yoghurt or ice-cream. Likewise the poached plums are great topped with some granola and yoghurt as a simple dessert or breakfast option. Both can be prepared well in advance and will keep fresh in your fridge for at least one week or can be frozen. Stewing and poaching fruit is also a great way to use up fruit a little past it’s best, just remove the gone off bits and you’ll still be left be plenty of fruit to work with.

Serves 4.

  • 5 small apples, peeled, de-cored, quartered
  • 4 plums, halved, de-stoned
  • 1 tsp vanilla essence
  • 4 x portions of Quinoa Porridge
  • 4 tsp nut butter
  1. Place the apples and plums in two separate saucepans.
  2. Add the vanilla essence to the plums.
  3. Cover both the apples and plums with just enough water, you don’t want them fully submerged.
  4. Bring the saucepans to the boil and then reduce to a gentle simmer with the lid on.
  5. Continue to cook until the apples are fully broken down into a nice stew. Keep an eye on the plums as you want them cooked through but still to retain their shape.
  6. Remove from the heat and if your using immediately add to whatever dish you like otherwise allow to cool in the saucepan.
  7. Once fully cool, transfer to a resealable container and store in the fridge or freezer.
  8. Prepare the Quinoa Porridge, divide amongst four bowls, top with 2 tablespoons of stewed apple and 1 plum, drizzle over some of the plum syrup and finish with a teaspoon of nut butter.

How to Stay Healthy with JUST EAT

Reviews

JUST EAT have asked me to find the healthy side of takeaways. I will be letting you all in on my discoveries over the next six months so lots of eating on my part and lots of places for you to add to your list of favourite takeaways.justeat_apptile-logo-1As you all know my food blog Delalicious focuses on providing you with healthy, wholesome and easy recipes to make at home. As a sportswoman and Physiotherapist, I’m keen to stay healthy and in shape to ensure I work and play to my potential. Some people might think I never eat out or allow a chip pass my mouth, they do and especially after winning a big football match but it’s not my everyday food choice!! Healthy and takeaway aren’t two words that usually go hand in hand but I’ve discovered that they can; so read on to see how I managed to eat healthily using the JUST EAT app for one week.

What I found the hardest thing about this blog post was actually stopping myself from taking a portion of my curries, fish pies or stews out of the freezer the night before and giving my chopping board and knife a rest for the week….I know how sad but I do love to cook! But I also love to eat so this post was very easy to complete.

Monday: I had a light training session this evening so I decided to try out Chopped. Everybody raves about the place and I can see why, they have a wide array of salad combinations with DIY options and choices specific to meet your training needs. I opted for the Pulled Pork Salad with the Soup of the Day which was Mushroom – not my favourite but it is pot luck. Smoothies are also on the menu – I would highly recommend the Peanut Butter smoothie (it hit the spot after training)!! The best bit was that I when I went to collect my food after ordering online via the app, there was a queue of people a mile long to order but I got to jump straight to the top….waiting would not of been the ideal when your starving after work!!

Tuesday: After a gym session, I was ravenous and needed something fast. A great little place called Jolin’s Vietnamese Coffee House has popped up near my house and I got some gorgeous Vietnamese Beef Salad and Prawn Fresh Summer Rolls which had me nearly booking a flight to Vietnam they were so good. Jolin took such care in my order, as she cooked the beef right in front of me to ensure maximum freshness and taste.

Wednesday: I was racing around all day between work, football and blog stuff. Green Beards was my saviour as I was passing through Donnybrook and they have such tasty salads, smoothies and protein balls to choose from; I was in heaven! As you know salads can so easily go soggy but Green Beards have mastered this by using glass jars and layering the ingredients ensuring the delicate greens are on top away from any liquids. I opted for their Quinoa, Chickpea, Aubergine & Pomegranate Salad, a Honey Badger smoothie for after training and I picked up a few protein balls too. All their packaging is reusable, which earned them extra brownie points from my inner eco-warrior.

Thursday: Had a half day from work and decided something light and filling was needed to keep my energy levels going. Tolteca was the answer, I literally ordered on the app just as I left work and the delivery guy arrived as I pulled into my house. I opted for their Barbacoa Burrito Bowl with extra guacamole…. you can never have enough!!

Friday: The weekend had finally arrived and Aoki Sushi was my choice. They have a really big selection of all kinds of sushi, sashimi, noodles, ramen, teriyaki…the list goes on but I opted for a chefs special Sushi and Sashimi selection (it’s massive so I had plenty for lunch the next day) and a Teriyaki Salmon with extra vegetables instead of rice. Everything was light, fresh and really filled me up!

Saturday: Brunch is the only answer for Saturdays and Póg answered the sirens from my hungry belly. The Póg breakfast menu has tons of choice so it was tough to whittle down my decision. In the end I went for the Breakfast Parfait (with frozen yoghurt!) and the Nut Butter Toast Breakfast all from the comfort of my bed. The toast is deliciously good, I was there trying to savour each bite of the slice when I discovered a second layer with another slice…let’s just say I was a very happy girl!

Sunday: After a tough match, comfort food was on my mind and Camden Rotisserie answered the call as they know how to create the perfect succulent roast chicken. They have a wide choice of sides, protein only options and salads to choose from. I went for the Butterflied Chicken with a Goats Cheese Salad. All the food was cooked to perfection and full of flavour …. if you haven’t already, you need to experience the chicken! The portions are massive for one person so I had plenty of leftovers for my lunch in work the next day.

So, as you can see there are plenty of healthy options available on JUST EAT; so get ordering! If I’ve left your favourite healthy takeaway option out let me know in the comments below and I’ll try squeezing it into my next review.

Keep an eye out for my next post in December or follow me on Facebook, Instagram and Twitter for some more healthy eating inspiration!

Beetroot, Feta & Kale Salad

Lunch, Salad

I have a serious obsession with beetroot, simply can’t get enough of it. About three years ago, I wouldn’t of touched one with a barge pole but at the moment it seems to end up on most of my plates or lunchboxes. Beetroot and a strong flavour like goat’s cheese or Feta are a great tasting combination. If you are bringing this for lunch to work, I’d recommend you bring the dressing separate in a little jar and mix through just before eating.

Serves 2 as a starter or side-salad.

  • 2 handfuls kale
  • 1 handful rocket leaves
  • 1/5 of cucumber
  • 1 medium freshly cooked or vacuum packed cooked beetroot
  • 1/2 pear
  • 1 tbsp pumpkin & sunflower seeds
  • 1 tbsp crumbled Feta cheese

Dressing:

  • 2 tsp balsamic vinegar
  • 1 tsp olive oil
  • 1/2 tsp honey
  • 1 tsp Dijon mustard
  1. Roughly tear the kale into bite size pieces.
  2. Cut the cucumber in half length-ways, spoon out the soft center and thinly slice into half moons.
  3. Finely grate or Julienne the pear.
  4. Place the pear and vegetables in a bowl.
  5. Mix together all the dressing ingredients and stir through the salad ingredients.
  6. Transfer to a serving plate and spoon over the seeds and cheese.

Charred Baby Gem with Tahini & Dukkah

Dinner, Salad, Snack

Food waste is a major sin in my mind so this recipe is great to use up lettuce or type of cabbage before it goes off. I used a grill pan but these would work well on the BBQ too just make sure to oil the lettuce first and stand over the BBQ to make sure they don’t blacken on you!! If you don’t have tahini or Dukkah (find it in your local health food shop or large supermarket; I make my own using Ottolenghi’s recipe), sprinkle some balsamic vinegar or a spoon full of your favourite herb/spice/chopped nuts on top.

Serves 2.

  • 2 baby gem lettuce
  • 1 tbsp olive oil
  • 1 tbsp tahini
  • 2 tsp Dukkah
  1. Remove the stalk of the lettuce and cut lengthways in half. 
  2. Bring a dry grill pan to smoking point, reduce the heat a little, roll the lettuce in olive oil and place onto the grill with a sizzle.
  3. Flip over once nicely charred on one side.
  4. Remove from the pan and sprinkle the tahini and Dukkah on top.

Tomato, Olive & Fennel Seed Oat Loaf

Breakfast, Snack, Treats

This is a twist on my Oat & Seed Loaf that gives a Mediterranean vibe to have with soup or salad. Perfect for gluten-free (substitute gluten-free oats) or lactose-free (substitute lactose-free yoghurt) diets! Simply bump up the quantity of olives, tomatoes & fennel seeds to your liking!

  • 8 pitted black olives
  • 6 sun-dried tomatoes
  • 2 tbsp fennel seeds
  • 2 tbsp tomato puree
  • 2 tbsp olive oil
  • 500g natural yoghurt
  • 300g oats
  • 1 tsp bread soda
  1. Finely slice the olives and tomatoes. 
  2. Add all the ingredients to a large mixing bowl and stir well together until it’s well combined. 
  3. Place the mix into a lined loaf tin and bake at 180C for 40 minutes or until a skewer comes cleanly out.  

 

Almond & Basil Pesto Chicken with Veg Spaghetti

Dinner

This is the possibly the quickest dinner to russle up that delivers on taste, nourishment and style! Making your own pesto is an added extra but shop-bought works fine too. Prepare the chicken marinade the night before so all you have to do is pop it into the oven when you arrive in the door starving from the day. The pesto should keep fresh for at least 5 days in an jar in the fridge.

Serves 1.

  • 1 chicken breast
  • 2 tbsp pesto
  • 1 tbsp natural yoghurt
  • 1/2 courgette
  • 1 medium carrot

Almond & Basil Pesto:

  • 1 cup almonds
  • 1 cup fresh basil leaves & stalks
  • squeeze fresh lemon juice
  • 1 clove garlic
  • 5 tbsp olive oil
  • thumb length piece of Parmesan
  1. For the pesto: roast the almonds for about 20 mins at 180°C until the colour darkens but doesn’t burn! Add the roasted almonds, basil, garlic, lemon juice and 2 tbsp oil to a food processor and blitz until the almonds have broken down considerably, slowly adding the remaining oil. Grate in the Parmesan and continue to blitz until smooth. Add more oil if it is too dry. 
  2. To marinade the chicken, simply place the pesto and natural yoghurt into a resealable bag, add the chicken, close the bag and mush it around until the chicken is well covered. If the night before, leave the chicken in the bag in the fridge. 
  3. Otherwise, pour the chicken and contents into an ovenproof dish. Bake in the oven at 180°C for about 20 mins until the chicken is cooked through.
  4. Using a spiraliser/Julienne peeler/edgy knife, create thin long strands of the courgette and carrot. 
  5. Place a large frying pan over a high heat, ensure the pan is hot enough by adding one veg strand and it should hiss once it hits the pan. Add the remaining veg and continuously toss ensuring they don’t stick. 
  6. Reduce the heat and stir through some of the pesto juices from the chicken. Add more pesto and natural yoghurt if you want a more creamy sauce. 
  7. To serve: slice the chicken into generous slices and serve on a bed of vegetables.