This nutritious and filling spicy tomato mixture is so versatile. It can be made a day ahead, and used for topping baked sweet potatoes or simply served alongside brown rice or pasta. A good grating of parmesan cheese also makes for a delcious topping.  

Spiced Tomato Topped Sweet Potatoes

Ingredients
2tbsp olive oil
1 onion, finely diced
1 leek, peeled and finely diced
1 stick celery, finely diced
1 red pepper, finely diced
2 carrots, finely diced
Sea salt and black pepper
2tbsp Thai red curry paste
2 x 400g tin of tomatoes
1tbsp sugar
4 medium-sized sweet potatoes
1 x 400g tin of chickpeas, drained and rinsed
Handful kale, tough stalk removed, roughly chopped
200g plain natural yogurt

To Serve
Fresh parsley, roughly chopped

Method
  1. Preheat the oven to 220°C/ fan 200°C/gas mark 7.
  2. Add one tablespoon of the olive oil to a large saucepan, and place over a low heat. Add the onion and leek and sauté for 10 minutes, stirring regularly.
  3. Add the celery, red pepper, and carrot. Season with a little salt and pepper. Stir to combine and sauté for a further 3 minutes.
  4. Stir through the curry paste and add the tomatoes and sugar.
  5. Bring to a simmer over a low heat for 30 minutes, but regularly stir to avoid the mixture sticking to the bottom of the pan.
  6. To prepare the sweet potatoes, scrub them well, and cut them in half, diagonally. Drizzle the cut side with a little olive oil, and place, cut side down, on a baking tray. Place in the hot oven for 35-40 minutes, depending on the size of the potatoes. When cooked, they will be caramelised on the edges and if you were to squeeze them, cautiously, they’d have a little give.  
  7. To the saucepan, add the chickpeas and kale. Stir to combine and simmer for an additional 10 minutes.
  8. Before serving, stir through 150g of the natural yogurt.
  9. Once cooked through, take the sweet potatoes from the oven. Place two halves on each plate and top generously with the spiced tomato mixture. Sprinkle over some of the chopped parsley and add a dollop of natural yogurt.


A daily nutritious shake can provide much-needed vitamins and minerals, while also helping to keep us well hydrated. Frozen ripe bananas make a great addition to shakes as they add a delicious creaminess and lots of sweetness. Freezing bananas is also a great way to store them especially when you have a surplus of ripe ones. Simply peel, chop, and place in a freezeproof container.



Orange & Carrot Smoothie

Ingredients
1 ripe banana, peeled, cut into chunks and frozen overnight
1 orange, peeled and cut into chunks
1 carrot, peeled and finely chopped
Pinch cinnamon

Method
1.     Place all the ingredients into a high-powered blender and blitz until smooth.
2.     Enjoy straight away.

At the turn of the century, Dr. Bircher-Benner developed the recipe for bircher muesli, as an alternative breakfast for his patients who had difficulty eating. The Swiss doctor was one of the earliest promotors of the raw-food diet, and his revolutionary recipe was simply based on grated raw apple and oats. Worldwide, many recipes have derived from the original. It's loved by many, but I find its mild flavors make it particularly enticing to anyone with a queasy tummy. It can be prepared in minutes and left overnight in the fridge to enjoy as a tasty and nutritious breakfast.



Bircher Muesli

Ingredients

Serves 2
50g oats
1 large, red apple, cored but not peeled, coarsely grated
200ml apple juice
1 tbsp honey, plus extra to serve
50g live natural yogurt, plus extra to serve
50g blueberries, or fruit of choice
A sprinkling of sunflower seeds or granola

Method
  1. Place the oats, grated apple, and apple juice into a medium-sized bowl. Stir to combine. Cover tightly with cling film or a lid, and place in the refrigerator overnight.
  2. The next morning, before serving, thoroughly stir through the honey and yogurt. Spoon into a bowl and add an extra dollop of yogurt, a few blueberries, a sprinkling of sunflower seeds or granola and a drizzle of honey.



It's nearing my father's anniversary, and in the next few days, just as in the days preceding my mother's, I retrace my steps of how I spent the last few days with him on this earth. What we did together, what I said, and most importantly what he said to me. Recently, I wrote about my experience of grief for one of my Home Nurse columns, in Irish Country Living, so I'd like to share that with you today.
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My mother passed away in 2007, and a few years later I lost my father. Both times, my upset was inconsolable. In my experience, grief emulates a terrible illness. Even though I had my abilities; I wasn’t bed-bound due to any physical condition, yet in those early weeks of grieving I was incapable of much more than washing and dressing myself. I was feeling physically sick, physically weak, and the intensity of the pain in the pit of my stomach was very real. In the weeks after losing a loved one grief is all-consuming, but months or even years after it can raise its head and hit like a bolt into the stomach.

We often grieve as a community, especially if the death is unexpected. When words fail to comfort our support is often shown through actions. Since the beginning of time, there has always been a place for the community to nurture and feed the bereaved. It seems to be a practice that is standard in most communities and religions worldwide. In the early days of grieving this generosity and kindness can somewhat sustain us and fuel us to be physically able to face the day. After my mother passed away, I was so nauseated with sadness even nibbles of toast and bites of sandwiches were a struggle to consume. However, a kind neighbour arrived at my mother's wake with a large tray filled with a creamy chicken bake. As much as I fought the urge to fulfill the basic human need of eating, I accepted a plateful of this chicken dish and I remember vividly how it warmed my empty stomach and quenched the hunger pains I hadn't even acknowledged were there. At times of sadness, most of us have little or no interest in food, yet it is never more important that we eat well, as a means to keep up our physical strength. A nourishing bowl of food won’t ease the heartache of grief, but it will give a much-needed energy boost to the body. Warm and comforting stews, soups and puddings have that ability.

As the weeks and months pass after losing a loved one, we need to listen to our bodies, which are trying hard to get us to slow down. I remember being overcome with severe tiredness in the month's proceeding both of my parent's deaths. This was hugely influenced by the broken sleep and the sheer anxiety of losing someone I loved so dear. On reflection, I feel in many ways, that over-whelming tiredness was my body urging me to stop, to allow the pressures of day-to-day life to be brushed to one side and simply to be still. Rest and sleep are vital while we grieve. Fuelling our body with nourishing, comforting foods can help. Keeping well hydrated is always vital. While talking and reminiscing about our loved one is ever so important. Writing down memories, which may be a painful exercise, can turn into a rewarding process, and most of all accepting the support of loved ones around us helps to provide a little bit of light and love into the darkness of our grief.


Comforting Chicken Stew with Herbed Dumplings

I have fond memories of devouring big bowlfuls of stew as a young girl. My mother would always have the addition of mini dumplings, and I loved diving in with my spoon to see how many I could retrieve. The dumplings in this dish are more substantial, allowing for two or three per serving. Their soft and fluffy texture merge wonderfully with the flavoursome, rich sauce. This stew is both comforting and nourishing.



Ingredients
1tbsp olive oil
180g streaky bacon, roughly chopped
3 carrots, finely diced
2 onions, finely diced
2 celery sticks, finely diced
200g mushrooms, cut into quarters
Freshly ground pepper
2 sprigs thyme
2 bay leaves
1.2 ltr hot chicken stock
2tbsp tomato purée
4-5 chicken fillets, cut in half

Dumplings
250g self-raising flour
Salt and freshly ground pepper
1 tbsp parsley, finely chopped
1 tbsp chives, finely chopped
125g butter, cold-straight from the fridge
1 tbsp cold water

Method:

1. Preheat the oven to 200°C/fan 180°C /Gas mark 6.
2. Add the oil to a large, oven-proof saucepan or casserole dish. Place over a high heat. Add the streaky bacon and cook for 5 minutes, stirring regularly.
3. Turn down the heat and add the carrot, celery, onion, and mushroom. Season with a little black pepper. Cook for five mins until slightly golden then add the herbs, chicken stock, and tomato purée.
4. Bring to a simmer and add the chicken. Cover with a lid and place in the oven for 45 minutes.
5. Meanwhile, make the dumplings by placing the flour in a mixing bowl. Season with a little salt and pepper, and add the herbs. Finely chop or grate in the cold butter. Gently rub in the butter until it resembles breadcrumbs. Add a tbsp of cold water and bring the dough together to form a ball. If it's not sticking together, add a little more cold water. Divide the dough into 12-15 pieces and roll each one into a ball. 
6. Take the stew from the oven and nestle the dumplings on top of the cooked stew, pushing each one down into the stew so that it is halfway submerged. Place the lid back on the dish/saucepan and return to the oven for an additional 30 mins. At this time, take off the lid and return to the oven for an additional 10 minutes.
7. When ready to serve, lift the dumplings out and place in serving bowls. Stir the stew and then ladle it over the dumplings. Serve with mashed potatoes and peas.


This is an extract from my Irish Country Living Column, August 2019.

Like most parents who work from home the hours between the school drop-offs and pickups are ever so precious. A mountain of work can be tackled in a quiet house, so I generally try to use that time wisely. On days when I'm busy writing, it's always lovely to have something nutritious to refuel with when I'm grabbing a quick break. My go-to is often wholegrain toast, smothered in a good quality nut butter and topped with sliced banana. It ticks all the boxes - quick, tasty, nutritious and filling. Another snack I adore is banana bread, and this recipe is one of my favourites. It's effortless to make, so much so I'll be passing the job of making one weekly over to one of my secondary school boys, once the holidays are upon us. In this recipe, I've used a mixture of pecans and walnuts, but any unsalted nuts would work in their place. 



Banana Nut Bread

This loaf is refined sugar-free and gains its delicious sweetness from the ripe bananas and the addition of some maple syrup. Chia seeds, pecans, and walnuts are a great addition to this loaf as they're packed with heart-healthy vitamins, minerals, and omega-3s.

Ingredients

250g wholemeal flour
1 tsp baking powder
1 tsp ground cinnamon
50g chia seeds
50g pecans, roughly chopped
50g walnuts, roughly chopped
100ml coconut oil
100ml maple syrup
100g Greek yogurt
2-3 (200g) bananas, mashed
2 eggs, lightly whisked
1tbsp oats

Method

  1. Pre-heat the oven to 190°C / fan 170°C / gas mark 5. Using a little sunflower oil, lightly grease a 2lb loaf tin.
  2. Place the flour into a large bowl. Sieve in the baking powder. Add the cinnamon, chia seeds, pecans, and walnuts. Stir to combine.
  3. Add the coconut oil to a large bowl with the maple syrup, Greek yogurt, and mashed bananas. Using a wooden spoon, beat together to combine, while gently breaking down the coconut oil with the back of the spoon. Add the lightly whisked egg and stir well to combine.
  4. Add the flour and nut mixture, and bring the mixture together with a wooden spoon.
  5. Pour into the prepared tin. Sprinkle over the oats and press into place to ensure they stick.
  6. Bake in the preheated oven, for 55-60 minutes, until well risen and golden.
  7. Remove from the oven and transfer to a wire tray to cool. Store in a sealed container for up to 3 days.
Chickpea flour, which is also known as gram flour, is a versatile gluten-free flour. It’s widely used in Indian cuisine within a variety of dishes. In recent years it has become much easier to source chickpea flour. It’s available to buy in specialist Asian food shops and health shops, as well as many of the larger supermarkets. Its consistency works wonderfully in batters, so it’s a great choice for savoury pancake. As this flour is made from ground chickpeas it is also high in protein, making it rather nutritious. I’ve paired these flavoursome pancakes with a simple mushroom and chive filling. These delicious pancakes would serve well for breakfast, lunch or tea.



Mushroom & Chive Stuffed Chickpea Pancakes

Ingredients
Serves 4
For the filling:
1 tbsp olive oil
1 onion, thinly sliced
25g butter
250g mushrooms, thinly sliced
A pinch of sea salt & freshly ground pepper
2 tbsp finely chopped fresh chives
1 tbsp cream
For the pancakes:
150g Chickpea flour {gram flour}
¼ tsp salt
1 egg
250ml buttermilk
1 tbsp finely chopped fresh chives
1 tbsp finely chopped fresh oregano
2 tbsp olive oil

Method
1. To make the filling, heat the olive oil in a medium sized frying pan. When hot, turn down the heat, add the onion and sauté for 3 minutes, stirring regularly. Add the butter. Once frothing, add in the mushrooms. Season with a little sea salt and some freshly ground pepper. Increase the heat and sauté for 5 minutes, until the mushrooms are cooked. Add the fresh chives and cream. Combine well, and then keep the pan over a very low heat, to keep the mixture warm until the crepes are ready to be served.
2. In a large bowl combine the chickpea flour with the salt. Crack the egg into a jug, whisk lightly with a fork and add the buttermilk. Pour the wet mixture into the dry ingredients and using a wooden spoon combine until the batter is smooth. Stir through the freshly chopped chives and oregano.
3. Heat a large frying pan. Add a little olive oil. Once hot add a ladleful of batter to the centre of the pan. Tilting the pan, swish the batter around quickly to form a circle. Cook the crepe for approximately 2- 3 minutes and then flip it over and continue to cook on the other side for another 2 minutes. Transfer to a serving plate, and continue to cook the remaining crepes.

4. To serve; spoon some of the mushroom and chive filling into each crepe, and sprinkle over a little freshly chopped chive to garnish.  
If you're looking for something easy to bake with the children over the Easter holidays, these muffins are a great option. The method is so simple as it merely involves adding the dry ingredients to the wet ones, and if your little ones are banana fans they'll love the results. These muffins make for a somewhat less-guilty treat to enjoy with a glass of milk or a cuppa.



Ingredients

3 ripe bananas, mashed
3 eggs, lightly whisked
100g greek yogurt
100ml sunflower or rapeseed oil
1tsp vanilla extract
150g wholemeal flour
100g plain flour
1 tsp baking powder
75g light muscovado sugar
2 tbsp raw cacao powder

Method:
1. Preheat the oven to 190°C/fan 170°C/Gas 5. Line the muffin tins with 15 large muffin cases.
2. Place the bananas, eggs, yogurt, sunflower oil and vanilla extract into a large bowl. Stir well to combine.
3. Add the wholemeal flour to the bowl and sieve in the plain flour, baking powder, sugar, and cacao powder into the bowl. Stir well until everything is combined well together.
4. Divide the mixture between the 15 muffin cases.
5. Bake in the preheated oven, for 25-30 minutes, until well risen and golden.
6. Remove from the oven and transfer to a wire tray to cool. Store in a sealed container for up to 3 days.