News

Nutritious Seed & Nut Chocolate Eggs for Easter 2026

Sat, 28 Mar 2026 13:52:47 GMT

A delicious homemade Easter treat with a more nourishing twist. These no-bake chocolate eggs are packed with dates, seeds, nut butter and dark chocolate, and are perfect for keeping in the fridge over the Easter break.

These Nutritious Seed & Nut Chocolate Eggs are one of my favourite Easter treats to make at home.

I first shared this recipe a couple of years ago, and it is still one I come back to every spring. It is based on my chocolate seed bars recipe, but shaped into festive little eggs for Easter.

They are a lovely alternative to shop-bought Easter sweets and have a lot more staying power too. The dates add natural sweetness, the coconut flour brings fibre, and the seeds and nut butter make them satisfying and full of goodness. Your current recipe includes dates, milled flax/sunflower/pumpkin seeds, coconut flour, raisins, almond or peanut butter, maple syrup or agave, cacao nibs, goji berries, orange zest, dark chocolate and creamed coconut.

I love having these in the fridge over the Easter weekend for an afternoon pick-me-up with a cup of tea or coffee. They also make a great little homemade gift or something lovely to make with children.

Nutritious Seed & Nut Chocolate Eggs

Makes: approx. 50 eggs

Prep time: 30 minutes

Ingredients

140g dates, chopped
100g milled flax, sunflower & pumpkin seeds
60g coconut flour
75g raisins
140g almond butter or peanut butter
125ml maple syrup or agave
Optional: substitute 30g chicory root syrup
3 tbsp raw cacao nibs
2 tbsp goji berries
2 generous pinches of sea salt flakes
zest of 1 unwaxed orange
100g dark chocolate
80g creamed coconut

Method

In a food processor, combine all the ingredients except the chocolate and creamed coconut until the mixture becomes sticky and gooey.
Roll 1 tablespoon into a ball and then shape into an egg. Chill for 10 minutes.
Meanwhile, slowly melt the chocolate and creamed coconut in a bowl over simmering water.
Dip the eggs into the melted chocolate and remove with a fork, allowing the excess to drain onto a wire rack.
Chill until set, then carefully remove from the tray.

Storage:
Keep in the fridge for up to 2 weeks.

If you make these over Easter, I’d love to hear how you get on.

I’m back — and I’m starting with the recipe that helped me most

Mon, 23 Feb 2026 17:09:53 GMT

Chocolate seed bars

After being a little quiet online for a while, I’m so happy to be back here with you.

And I’m reintroducing myself in the best possible way — with one of the most-loved recipes I’ve ever shared: my Chocolate Seed Bars .

These bars are more than a snack in our house. They’ve been a real support for me during menopause, and for so many women I’ve worked with too. They’re packed with nourishing ingredients that support energy, fibre intake, and overall wellbeing — and the best part? The whole family loves them.

They’re also incredibly popular in my work. In fact, this is the most popular recipe in my online 6-week menopause cooking course and in my workplace cooking programmes too. It’s always the one people come back to — because it’s practical, delicious, and easy to make again and again.

I first featured these in my World Menopause Day webinar , where I shared easy, realistic recipes to support women through perimenopause and menopause.

Why I still come back to these bars again and again:

They’re easy to make
One batch goes a long way
They store really well
They’re perfect for mid-morning , afternoon slumps , lunchboxes, or a quick grab before heading out

If you’ve been following me for a while — welcome back.

If you’re new here — hello, I’m Fiona, and I’m passionate about helping people cook food that tastes amazing and supports real life, including the menopause years.

I’ll be sharing more simple, nourishing recipes again very soon — the kind that support your health without needing a separate meal for everyone else.

�� Start here with the Chocolate Seed Bars recipe

�� And if you missed it, you can also check out my menopause webinar for more inspiration

Chocolate seed bars

fiona@fionasfoodforlife.ie (Fiona Staunton) — Sun, 01 Feb 2026 17:43:14 GMT

These tasty squares are full of nutrients to support brain health, energy and digestive system

This recipe is adapted from Susan Jane White's recipe. They are really tasty snacks that can give you a great lift throughout the day. They are easy to make. Coconut flour is high in fibre, the dates give a lovely natural sweetness and the seeds add a nutritious punch.

Serves: 28 squares Prep time: 15 mins

Ingredients

140g dates, chopped

100g milled flax, sunflower & pumpkin seeds
60g coconut flour
75g raisins
140g almond butter or peanut butter
125ml maple syrup or agave (honey doesn’t work) I like to substitute 30g chicory root syrup
3 tablespoons raw cacao nibs
2 tablespoons goji berries
2 generous pinches of sea salt flakes
zest from 1 unwaxed orange

100g dark chocolate

80g creamed coconut

Method:

1. In a food processor combine all the ingredients except the chocolate & creamed coconut until gooey.

2. Spoon it out over a parchment-lined shallow tin, approx 20x 25cm. Cover with another sheet of parchment and press down firmly with your fingers. Once the base is smooth, chill in the fridge.

3. Meanwhile, slowly melt the chocolate and coconut in a bowl over a pot of boiling water.

4. Spread the chocolate mixture over the base and decorate with coconut if you wish.

Variations: You could use ground flaxseeds instead of sunflower and pumpkin seeds or perhaps a mix of flax, sunflower and pumpkin seeds I also like to make them with half maple syrup and half chicory root syrup which is great for your gut and helps reduce the overall sugar content.

Serving suggestions: Serve as snack midmorning or afternoon or in a lunchbox.

Storage: Store in the fridge for 1-2 weeks.

Notes: I buy the Dr.coys coconut flour in health food shops, the creamed coconut can be bought in a health food shop or an Asian supermarket and the Chicory root syrup from Homespun gives a great fibre kick and adds natural sweetness, you will find this in health food shops

Santa Paws - Homemade dog biscuits

fiona@fionasfoodforlife.ie (Fiona Staunton) — Tue, 09 Dec 2025 11:30:49 GMT

Tail-Wagging Treats for Your Pup!

These dog biscuits are easy to make, nutritious and the dogs love them. It makes about 30 cookies.

Why not bake these this Christmas to give to your four legged friends!

Ingredients

150g wholemeal flour

150g plain white flour

2 Tbsp flaxseeds

Camomile leaves (from 4-6 pure chamomile teabags) -optional

100g peanut butter

1 egg

150ml chicken stock

* I have a very anxious rescue dog so the camomile is good for him!

New Paragraph

Method:

Mix all ingredients together to form a smooth dough
Roll out on a floured surface to 0.5cm thick and cut into desired shapes
Bake at 200°C for 25 mins
Store in an airtight container.

Note: Video on how to make it is on my Instagram

The cute pawprint and fox face cutters were made in Germany, by a company Stadter

Gingerbread Decorations

fiona@fionasfoodforlife.ie (Fiona Staunton) — Tue, 09 Dec 2025 11:29:52 GMT

A creative idea this Christmas to decorate the tree or make personalized place settings!

These are fantastic biscuits that when made, leave the most amazing smell around the house. They can be used to make a gingerbread house, personalised place settings or Christmas tree & table decorations. They keep for 2-3 weeks but can be kept indefinitely if used as a decoration and not to be eaten! I got this recipe idea originally from www.aggiesfoodstudio.com.

Ideally make the dough the day before you roll & cook them.

Ingredients:

100g butter
250g honey
100g brown sugar
Zest of 2 lemons and 2 oranges
500g flour (can be 250g of spelt and 250g of plain flour)
25g baking powder
1 tsp. baking soda
2 tbsp. ground ginger (or a mix of ginger & cinnamon, cloves, allspice, star anise, nutmeg or cardamom)

2 large eggs
1 egg yolk mixed with a tablespoon of olive oil to glaze (optional)

Method:

1. Heat up the butter, honey and brown sugar in a medium pan until the sugar and the butter melts. Cool it down to room temperature.

2. Put all the ingredients in a large bowl and add the butter-honey-sugar mixture. Mix it well and rest it in the fridge overnight . Don’t worry if the mixture is still running it will stiffen in the fridge.

3. The next day, preheat the oven to 180 °C. Sprinkle a handful of flour onto a big, clean surface and roll out the mixture with a rolling pin.

4. Cut out Christmas shapes and place them onto a baking sheet. Bake the cookies for about 5-10 mins, until the top gets golden brown. Don’t put them too close to each other as they will spread out a bit.

5. If the cookies come out a bit hard, that is absolutely normal. The more they rest the softer they will get.

Serving suggestions : Use as a gift and place setting for the Christmas table or decorations on the tree.If you would like to decorate the ginger bread cookies with icing, just beat up 1 egg white with 200g icing sugar, a bit of salt and 2 drops of lemon juice until it gets really thick and stiff. Put the mixture in a freezer bag and snip a tiny corner to turn it into an icing bag! and use your creativity to decorate them.

Storage: Store in an airtight container for 2-3 weeks.

Festive Pavlova

fiona@fionasfoodforlife.ie (Fiona Staunton) — Tue, 09 Dec 2025 11:18:38 GMT

A delicious festive dessert that is easy to make

Pavlova can be a delicious dessert, crisp on the outside and marshmallow like on the inside. This is a lighter festive dessert to the traditional heavier plum pudding. Living in Australia I found that many people were proud of their family Pavlova recipe so I have taken this idea from Donna Hay, amazing Australian Chef.

Serves 6-8 Prep time: 15mins

Ingredients:

150ml egg whites (approx. 4 eggs)
220g caster sugar
3 tsp. cornflour
1 tsp. white vinegar
Whipped cream, & pistachio to serve
250g raspberries blended and strained.

Method:

1. Preheat oven to 150°C (300°F).

2. Place the eggwhites in the bowl of an electric mixer and beat until soft peaks form.

3. Gradually add the sugar, beating well until the mixture is glossy.

4. Sift the cornflour over, add the vinegar and fold through.

5. Draw a 22cm circle on parchment paper. Spoon the mixture onto the circle in mounds.

6. Drop little dots of the raspberry puree onto each mound, using a skewer, swirl it into the top of the meringue.

7. Place in the oven, reduce the heat to 120°C (250°F) and cook for 1 hour.

8. Turn the oven off and allow the meringue to cool in the oven.

9. Loosen with a sharp knife and slide off the paper.

10. To serve, top with soft whipped cream

Variations: You can use any fruit you like

Serving suggestions : Best to top with the cream, fruit puree and pistachio, just before serving. Serve in slices.

High-Protein, High-Fibre Overnight Oats

Tue, 04 Nov 2025 09:44:20 GMT

I’ve been having this every morning for a month—full till lunchtime and my fibre intake is way up.

This recipe is adapted from The Doctor's Kitchen. It contains approx 25g of protein and is high in dietary fibre (18g). It is very

satisfying and always keeps me full until lunchtime. If you have a sensitive bowel, reduce the psyllium husks. Ingredients can be

bought in a health food shop

Ingredients

2 tosp oats

2 tbsp ground flaxseeds

1 tbsp shelled hemp seeds

1 tbsp psyllium husks

1tbsp mixed milled seeds

250ml plus of milk, milk alternative or half water, half milk

Toppings of your choice, eg, 1 tbsp almond butter

berries, banana, grated apple, nuts, seeds, a little honey or chicory root syrup

M e t h o d :

1. Mix all dry ingredients together.

2. Stir in enough liquid to create a very wet, sloppy mixture - the psyllium husks will absorb a significant amount of water.

3. Leave in the fridge overnight.

4. Serve with your choice of toppings

5. Note if very dry or stodgy in the morning, simply add water or if you are taking a cholesterol-lowering functional drink, it is great poured over this.

Variations: You can create endless variations, leave out an ingredient if you cannot find it, mix it up with liquid and toppings you like.

Storage : Store in the fridge for 3-4 days. I tend to make a large batch of the dry

ingredients and then soak overnight as needed

World Menopause Day: What’s Food Got To Do With It?

Sat, 18 Oct 2025 08:13:09 GMT

Food as a daily lever to steady symptoms, energy, mood, bones, and heart health

World Menopause Day falls on 18 October each year,

I’m often asked: “Can what I eat really make a difference to menopause?” Short answer—yes. Food won’t replace medical care, but it can ease common symptoms, protect long-term health, and make daily life feel steadier. This post shares the practical, no-nonsense foundations I teach in my Cook & Thrive 6-week programme— useful bits you can put on your plate today.

Why nutrition matters more in midlife

From perimenopause through post-menopause, oestrogen levels fluctuate and then decline. That shift can ripple through sleep, mood, body temperature, gut comfort, blood sugar, bones, heart, and muscle mass .

Food is one of the levers you control every single day. The goal isn’t “perfect eating”—it’s steadying the system :

Smooth blood sugar to help mood, energy, and cravings.
Build and protect muscle and bone to support strength and metabolism.
Soothe hot flush triggers and support sleep.
Look after heart and gut health for the long run.

The Cook & Thrive foundations (what to prioritise)

1) Protein at every meal

Protein becomes non-negotiable for muscle, bone, and satiety.

Aim for 1–2 palm-sized servings per meal (roughly 25–35g protein): eggs, Greek yoghurt/skyr, tofu/tempeh, beans and lentils, fish, chicken, lean meats.
Pair with resistance movement (even body-weight basics) for real results.

2) Fibre + colourful plants for your gut and hormones

Fibre helps balance blood sugar, supports a healthy microbiome, and keeps you regular—useful when hormones are changing.

Target 25–35g fibre/day : oats, rye, barley, beans, lentils, chickpeas, berries, pears, leafy greens, nuts, seeds.
Go for “eat the rainbow” —deep greens, reds, oranges, purples—daily.

3) Healthy fats for heart, brain, and inflammation

Omega-3s : oily fish (salmon, mackerel, sardines), or chia, flax, walnuts.
Cook with extra virgin olive oil , add avocado, nuts, and seeds.

4) Bone basics: calcium, vitamin D, magnesium

Bone density drops faster after menopause.

Include dairy or fortified alternatives , tinned salmon with bones, tofu set with calcium, leafy greens, almonds, sesame/tahini.
Vitamin D is harder to get from food alone—speak to your GP about your status and any supplement needs.
Magnesium-rich foods (pumpkin seeds, dark leafy greens, legumes, cocoa) can support relaxation and muscle function.

5) Phytoestrogen foods (especially helpful for some)

Natural plant compounds that can gently support symptoms for some women.

Soy foods (tofu, tempeh, edamame), flaxseed , and legumes .
Aim for consistent, moderate intake rather than one-off “superfood” doses.

6) Hydration and hot flush awareness

Sip water or herbal teas through the day.
Track personal triggers for flushes/night sweats—often alcohol, caffeine, spicy food, or large late meals. Reducing or shifting timing can help.

7) Blood sugar balance (your daily anchor)

Every Cook & Thrive recipe is built on the Power of the Pairing :

Protein + fibre + healthy fats at most meals/snacks to blunt spikes.
Build plates around whole foods first; keep refined sugars and ultra-processed choices as “sometimes” foods.

What might a steady day look like?

Breakfast : Protein oats—oats simmered with milk (or fortified plant milk), stirred with Greek yoghurt, ground flaxseed, a handful of berries, and chopped walnuts. I'm currently loving @thedoctorskitchen overnight oats.
Snack : Apple slices with almond butter, or skyr with cinnamon.
Lunch : Red lentil dahl or a bowl of mixed leaves, roast veg, lentils or chickpeas, olive oil-lemon dressing, feta or tofu.
Snack : Hummus with rye crackers or carrots, or a small portion of roasted seeds.
Dinner : Roast chicken tray bake lots of veggies with baby potatoes and minimal effort.
Evening wind-down : Chamomile or magnesium-rich cocoa (unsweetened cocoa + warmed milk, lightly sweetened if needed).

Simple kitchen swaps that add up

White to whole : choose wholegrain bread/pasta/rice, or mix half-and-half.
Add beans : stir a tin of lentils into soups, sauces, or mince dishes.
Boost breakfast : add 2 Tbsp ground flaxseed to porridge or yoghurt.
Plant-forward proteins : Try tofu once a week—crisp in a pan, glaze, and add to bowls.
Tray bake suppers : proteins + veg + olive oil + herbs, roast, done.
Smart sweet : keep fruit + nuts handy to crowd out grazed sweets.
Sunday prep : cook a grain, roast a tray of veg, and make a vinaigrette—your weekday self will thank you.

Common symptoms & food strategies

Hot flushes/night sweats

Track triggers (alcohol, caffeine, very spicy food, late heavy dinners).
Support with steady blood sugar , hydration, and magnesium-rich foods.

Sleep disturbances

Build a calming evening routine : lighter dinners, herbal teas, limit alcohol.
Balanced carb + protein at dinner (e.g., salmon + quinoa) can help.
Keep caffeine to the morning.

Mood and brain fog

Prioritise omega-3s , B-vitamin-rich whole grains, and regular meals.
Avoid long gaps without food; pair carbs with protein.

Weight creep

Focus on muscle-supporting protein , resistance training, and fibre.
Rather than strict dieting, use portion awareness and build high-volume, veg-rich plates.

Bloating/constipation

Increase fibre gradually and drink water.
Include fermented foods (live yoghurt, kefir, sauerkraut) if tolerated.

Frequently asked (quick, honest answers)

Do I need to give up bread/pasta forever?
No. Choose wholegrains most of the time and pair with protein and veg.

Is soy safe?
For most women, yes— minimally processed soy foods (tofu, tempeh, edamame) are nutritious. If you have a specific medical history, check with your clinician.

What about supplements?
Food first. Then test, don’t guess—discuss vitamin D, iron, or B12 with your GP based on your needs.

Can I drink alcohol?
Personal choice. Many find fewer hot flushes and better sleep with less alcohol, especially late or daily drinking.

How we structure change (the Cook & Thrive rhythm)

Each week of my 6-week approach layers one skill so it sticks:

Blood Sugar Basics – build satiating plates and snacks.
Protein Power – simple ways to hit targets without overthinking.
Plant Diversity – make fibre delicious and realistic.
Healthy Fats & Heart Health – olive oil habits, oily fish, smart swaps.
Bone Support – practical calcium, vitamin D and magnesium routines.
Sustaining It – batch-cooking, meal templates, and navigating busy weeks.

You don’t need to do everything at once— one small upgrade per week compounds beautifully.

A gentle nudge before you go

Menopause is a season, not a character flaw. If your current routine feels chaotic, start with one of the swaps above and repeat it until it’s boringly easy. Then add another. If you have medical questions or complex symptoms, always chat with your GP or specialist—and remember, nutrition sits alongside any medical treatment, not instead of it.

If you’d like more practical recipes and structure, my Cook & Thrive classes at Fiona’s Food for Life are built to be cooked in real kitchens by real people with real lives. But whether you join me or not, I hope today gives you permission to make food your ally this World Menopause Day and beyond.

Air fried tempeh

fiona@fionasfoodforlife.ie (Fiona Staunton) — Fri, 03 Oct 2025 11:13:21 GMT

Tasty, nutritious protein dish, a great source of phytoestrogens

I am excited to share this new recipe, ideal for World Menopause Month. Air- fried tempeh.

It has become my go-to phytoestrogen-rich protein source lately.

I bought a basic air fryer to allow the kids to make homemade chips or cook food quickly themselves without turning on the whole oven. It is great as it uses very little energy and cooking oil and cooks small portions quickly, however, you need to add lots of flavour as otherwise food can be bland.

So, organic soy is an excellent source of plant-based protein and phytoestrogens, ideal for perimenopause and menopause. Tofu is made from soy milk and tempeh is fermented whole soybeans. You can tempeh it in jars, fresh or frozen, mostly in a health food shop. If you know me well you know I love edamame, which are baby soy beans.

Here is my recipe, I hope you enjoy it. I will be including it in my upcoming 6-week cooking course for perimenopause and beyond.

This recipe is naturally gluten free and vegan. I like this crispy tempeh on its own as a snack or as a meal with salads currys, stir fries, soups and more. Once you try it you will be addicted! It takes only 5 mins to prep, ideally leave it to marinade for 10 mins and then 15mins to cook so that is 25 mins all together! Watch the video on instagram.

Ingredients Serves 4

200g tempeh sliced into 2 cm cubes
1 tbsp extra virgin olive oil
1/2 tbsp liquid aminos or soy sauce
2 tsp Chinese 5 spice mix (keep 1 tsp to serve)
1/4 tsp salt

Method

Place tempeh into a mixing bowl.
Add remaining ingredients & toss to coat.
Allow to marinate for 10 minutes.
Preheat air fryer to 200ºC.
Brush the tray of the air fryer with olive oil so that it will not stick.
Place the marinated tempeh in one single layer in your air fryer basket or tray.
Air fry for 15 mins, shaking the tray half way through.
Top with the 2nd tsp Chinese five spice & enjoy.

Variations: You can use whatever spices you like, e.g. smoked paprika, cajun spices, garlic powder or chilli. If you don't have an air fryer, simply use frying pan with a little more oil.

Serving suggestion: Serve with salad or as a snack. It can be added to soups, curry, noodle bowls, wraps etc

Note: An organic firm tempeh is best for this recipe. Each 100g tempeh contains 17g protein. This is available in all health food shops and some supermarkets. Check the freezer section!

Ravoke Health News

Tue, 30 Sep 2025 19:30:52 GMT

Delighted to be part of this upcoming menopause and andropause docu-series.

I'm delighted to be featured in a powerful new docu-series by Charles Mattocks, focusing on andropause and menopause, where we shed light on how food can be a pivotal tool for managing hormonal transitions.

My goal is to demystify the menopause experience and equip both women and men with the tools to support their health naturally—starting with what’s on their plate.

Whether I'm leading a cooking class, speaking on a panel, or stirring soup on live TV, my message remains the same: Good food can be life-changing.

With the right knowledge and just a bit of encouragement, anyone—regardless of their culinary skill level—can create meals that nourish the body, calm the mind, and bring joy back into the kitchen.

Watch this space for more! Read the full article here

Fiona's home made Muesli

fiona@fionasfoodforlife.ie (Fiona Staunton) — Fri, 26 Sep 2025 15:37:48 GMT

A fantastic breakfast, with a little advance preparation this is a fantastic breakfast to have in the cupboard

Homemade Muesli.

I love it! Here are some reasons why!

So simple, easy to make, nutritious & tasty!
Here’s a thought, it doesn’t have to be for breakfast only! There are times I’ll have it for lunch or dinner either!
it’s a great way to use of the ends of packets of nuts, seeds & dried fruit in your cupboard #zerowast e
It keeps for ages!
You are in control of what is in it & the quality of the ingredients.

My recipe varies, but here is a guide!

Ingredients - 20 portions

1kg organic jumbo oats

1 cup toasted hazelnuts, coarsely chopped

1 cup sunflower seeds

1 cup pumpkin seeds

1/2 cup sesame seeds

1/2 cup ground flax seeds

1/2 cup while flax seeds

1/2 cup chia seeds

3 tbsp ground cinnamon

Method

Mix them all together & store in an airtight container!

I love to serve with extra nutritional seed mix, milk kefir, chia berry compote & if in summertime, fresh berries.

Have it your way!

Asian Style Coleslaw

fiona@fionasfoodforlife.ie (Fiona Staunton) — Fri, 04 Jul 2025 12:55:03 GMT

This is a crunchy, tasty salad I love to serve with fish tacos

The coleslaw keeps very well for a few days if you only dress it as you need it, just cover it in damp kitchen paper and store it in the fridge.

Serves 4 people, Prep 20 mins

Ingredients

4 carrots grated

1/4 white cabbage shredded

1⁄4 red cabbage shredded

1 courgette grated

2 long red peppers thinly sliced

100g mangetout sliced

3 scallions, thinly sliced

Dressing- mix in a jar

30ml apple cider vinegar

90ml extra virgin olive oil

1 lime, zest & juice

1 tbsp chili oil

1 tsp fish sauce

1 tbsp honey

1 tbsp sesame oil

thumb piece ginger, finely grated

2 tsp salt

Method:

Prepare the vegetables, cover with wet kitchen paper but don’t dress it until you want to eat it, that way it will stay fresh in the fridge for days .
Make the dressing by shaking all the ingredients in a jar, dress as needed.

Variations

I love it topped with chopped salted peanuts!

Enjoy!

Quinoa salad

fiona@fionasfoodforlife.ie (Fiona Staunton) — Fri, 04 Jul 2025 12:25:49 GMT

This is such a versatile, nutritious and colourful salad & keeps fresh for days

Quinoa pronounced “Keen wah” is a nutritional powerhouse. It is so versatile, if can be used in a variety of salads or served as an alternative to rice. It is gluten free and contains high levels of protein as well as some calcium, phosphorus and iron. You can now find it in the health food section of most supermarkets and in health food stores. There is white, red or black quinoa available; I prefer the three mixed together.

Ingredients:

200g quinoa
150g baby spinach leaves
1⁄2 red pepper, chopped small
1⁄2 yellow pepper, chopped small
1 courgette grated
1 handful dried apricots chopped
1 handful Nuts, coarsely chopped. (hazelnuts/almonds/walnuts etc)
1 red onion, finely chopped
1 handful mint, chopped
Zest and juice of a lime
pepper and salt
1/2 punnet cherry tomatoes, halved or semi dried tomatoes Drizzle of Extra virgin olive oil to blend

Method:

With plenty of water in a saucepan, bring the quinoa to the boil and simmer for 10-12 mins, until the grains begin to sprout.
Rinse in cold water and drain very well , comb over with a fork to ensure it is light and fluffy. (Bang the quinoa in a sieve onto kitchen paper sheets, discard and repeat until the paper is completely dry)
Place the spinach in a serving bowl, add in all other ingredients, including the quinoa, season and toss through.
Taste and add more seasoning if required.

Variations: I often vary this recipe based on what I have in the house. You can use scallions, red onion or shallot. You could use any type of nut or mix them. Instead of the lime you can use lemon, grapefruit or orange and add small segments of the fruit. You could blend up the spinach with garlic, chilli, oil and herbs in the processor then add to cooked quinoa to create a moist green quinoa salad. Pomegranate seeds work very well too. You can vary the herbs according to your taste. Try asparagus and goats cheese with pomegranate molasses.

Serving suggestions : This is a fantastic side to fish, eg grilled hake, pan-fried mackerel. It is fantastic as a salad for lunch, add in a tin of tuna or a few slices chicken if you want more substance. It can replace rice or potatoes in so many meals, it really is so versatile.

Storage: This type of quinoa salad keeps very will in the fridge in a sealed container for 4-5 days, it travels well in a lunch box, however it doesn’t freeze.

Elderflower Cordial

fiona@fionasfoodforlife.ie (Fiona Staunton) — Mon, 19 May 2025 15:07:04 GMT

How to make Elderflower Cordial and enjoy throughout the year.

Want to harvest local elderflower and make your own cordial to have throughout the year? This video shows you how.

There is a short window in May/June where you can pick Elderflowers from parks and hedgerows in Ireland. Each year I pick the flowers in May and then come back to harvest the berries in September, to make two very delicious but different drinks.

I make this cordial once a year and then bottle it to use throughout the year. Unlike most of my other recipes, it does contain sugar and lots of it but you only use a small amount and dilute to use. It is really popular at my fermentation demos where it is added to my water kefir for the second ferment but it can also be added to sparkling water for a refreshing drink or poured over a summer fruit salad or in a gin and tonic.

Give the stem a little shake to remove any insects before you start making the cordial. The elderflower should have a slight 'body odour' type of smell when you smell it up close and have five leaflets on a single stalk.

**Top tip - allow the sterilized bottles to cool slightly before filling as otherwise the bottle will crack!

** you can use coffee filter paper to strain if you prefer

Ingredients:

2kg caster sugar (or stevia)

1.2 L water

50 heads elderflower

3 unwaxed lemons

75g citric acid (to preserve)*

Directions:

1. Heat the sugar and water in a saucepan until the sugar is dissolved.

2. Remove any leaves from the elderflower and shake them off to remove any bugs. Remove flowers from stalk and place in a large bowl or container.

3. Using a peeler, remove the skin from the lemons and add to the sugar solution.

4. Slice the remaining lemons and place on top of the flowers.

5. Stir the citric acid into the sugar mixture until dissolved.

6. Pour this mixture over the flowers, mix well and ensure the flowers are immersed in the liquid.

7. Cover and leave to soak for 24- 48 hours.

8. Sterilize your bottles and lids, place clean glass bottles in the oven at 170°C for 15 mins or run them through the dishwasher without detergent.

9. Strain the soaking flowers through a clean muslin or j cloth into a sterilized jug. Using a funnel, pour into the bottles and seal the bottles.

10. These bottles can be kept for up to a year, once opened, keep in the fridge.

11. This is delicious drizzled over summer berries or as a drink with sparkling water or to jazz up a glass of prosecco!.

*Citric acid is available from pharmacies. The sugar can be replaced with stevia but it will seriously increase the cost.

The nutrients for menopause

fiona@fionasfoodforlife.ie (Fiona Staunton) — Thu, 10 Apr 2025 12:54:56 GMT

There is no superfood for menopause but a balanced diet with certain elements can help.

As we age, our bodies produce less estrogen. So it is no wonder that menopause symptoms arrive, and they can be uncomfortable. It’s been discovered that a specific group of nutrients can support healthy estrogen levels.

Over the next two weeks I will be sharing some information and recipes related to key nutrients, found naturally in food, that may benefit you in perimenopause and beyond. They certainly helped me in my medical menopause and with all estrogen blocked in my body!

We will look at nutrients like:

�� Phytoestrogens

�� Fibre

�� Omega3

�� protein

�� Probiotics

�� Antioxidants

�� magnesium & calcium

�� vitamins

Where to find Phytoestrogens in food?

Phytoestrogens are plant-based substances that mimic the actions of estrogen. They're found naturally in foods like soy and flaxseed. This are a great way to keep your ��‍♀ body functioning at its best while you transition into menopause.

Phytoestrogens are thought to balance out the lower levels of naturally occurring estrogen that ��‍�� women experience as they age. This can help reduce symptoms like hot flashes and night sweats.

Phytoestrogen rich foods include:

��Soy beans (inc edamame beans and soy containing foods e.g. tofu, miso)

��Flaxseeds

��Lentils

��Dried fruit

��Sesame seeds

��Cruciferous veg (e.g broccoli, cabbage, Brussels sprouts)

��Garlic

��nuts

��‍��Recipes like my edamame salad, lentil ragu, lentil salad, flaxseed bars, flaxseed bread, granola, sauerkraut, garlic sprouts, dahl, power bars, rendang curry, broccoli two ways.

Most of these recipes are on my website, youtube channel or social media.

��Do you include these foods in your diet?

Why not try my chocolate flaxseed bar recipe , a super tasty way to get your phytoestrogens!

Happy Cooking

Which foods are a source of fibre?

Fibre is a necessity for our bodies, especially during perimenopause or menopause. It helps to improve the metabolism and excretion of excessive estrogen and this is especially helpful if you are in perimenopause. ��

The best thing you can do to support your menopause symptoms is to eat healthy, exercise, and have fun.

Green leafy vegetables are stacked full of vitamins and minerals, plus the all important fibre so eat your greens! The benefit of getting fibre from plant sources rather than grain sources is that they also help feed the good bacteria in our gut!

Some fibre rich foods to include in your diet

* Leafy greens

* Bean & lentils

* Wholegrains

* Nuts

* Berries

Get your daily dose of nutrients with our recipes, for example:

Broccoli two ways cavolo nero, dahl, aubergine walnut & lentil ragu, chocolate seed bars, vegan bolognese, kale salad, salad jars, rendang curry, lentil salad.

Why not try my vegan Bolognese recipe!

Could you increase your fibre? I hope some of the foods and recipe ideas above inspire you in the kitchen.

Which foods contain Omega 3 Fatty acids

�� fatty acid �� .

It contributes to heart health, joint health, boosting brain health, skin health and may help with anxiety and mood.

I follow a food first approach, it you don’t eat enough of these foods regularly then you might want to think about supplementing your diet with Omega 3.

✔ Wild salmon

✔ Anchovies

✔ Mackerel

✔ Herring

✔ Oysters

✔ Sardines

✔ Caviar

✔ Flaxseed

✔ Chia seeds

✔ Walnuts

I love my @‌shinesseafood mackerel and sardines, so handy in a tin to add to any number of salads. (use code Fiona25 for 25% off). If I don’t have enough omega 3 in my daily diet I supplement with @‌gosomega nice-tasting omega 3 supplements, it makes a great base for a salad dressing (fiona10 will get you 10%off). Consult your health practitioner to find the best supplement for you!

Recipes I have that include these ingredients are flaxseed bars, flaxseed bread, chia berry compote, aubergine, walnut & lentil ragu. Panfried mackerel, anchovies in many dishes, and miso cabbage salmon.

�� 40'�� 50'��?️☀️

Calcium and magnesium are mineral nutrients that are important for many body functions including bone health & nerve and muscle function during menopause.

Springing into action with a balanced diet, healthy lifestyle and lots of exercise can help balance your hormones. Calcium and magnesium are two nutrients that play an important role in helping you adjust to menopause stages.

Are you getting enough calcium & magnesium in your diet or do you need to look at supplementing it?

�� & �� :

✔ Dairy

✔ Avocados

✔ Nuts

✔ Legumes

✔ Tofu

✔ Seeds

✔ Whole grains

✔ Bananas

✔ Leafy greens

✔ Dark Chocolate

✔ Sardines

Calcium is needed to maintain strong bones, which are especially important during menopause. Magnesium plays many crucial roles in the along with bone health it is supports the nervous system.

We've got lots of amazing recipes �� and tips on how to put 'em together. Recipes like toasted seeds, lentil salad, aubergine, walnut & lentil ragu, banana & blueberry pancakes, Cavolo nero with ginger & garlic, tuna stuffed avocados, chocolate seed bars, labneh cheesecake, sardine & quinoa salad

Do you prioritise protein in your daily diet in menopause? ��‍♀️

Protein is essential for keeping our bodies in top shape. Menopause is a time of change and often leads to a decreased intake of amino acids, the building blocks of protein. Be sure to have protein with every snack & meal.

�� . �� :

✔ Eggs

✔ Almonds

✔ Chicken breast

✔ Cottage cheese

✔ Greek yogurt

✔ Milk

✔ Lentils

✔ Lean beef

✔ Fish

✔ Quinoa

I love to make Dahl & quinoa salad, to have ready in the fridge. frittata or omlette with greens are quick and easy recipes, Greek yoghurt with chia berry compote or with any fruit as a snack is a good way to have protein in a snack. Adding toasted seeds to dishes can help increase protein. The recent chicken with mustard & mushroom, seed bars or chowder are all recipes that have a good quantity of protein per portion.

Adding protein to a smoothie either as a whole food (e.g. edamame beans, nut butter, seeds, yoghurt, kefir or milk) or a good quality powdered supplement can be a great grab & go meal option.
‌

Probiotics are a great way to keep your health in ✔ check, especially when you need all the support you can get in menopause. ��. Probiotics cannot be stored in the body so they need to be consumed daily.

70% of your immune system is in the gut so focusing on optimal levels of beneficial bacteria is important. Think of fermented foods as natures probiotics providing your body with the beneficial bacteria you need. Start consuming them slowly to allow your gut time to adjust!

�� rich foods �� :

✔ Yogurt

✔ Kefir

✔ Sauerkraut

✔ Tempeh

✔ Kimchi

✔ Miso

✔ Kombucha

What fermented foods do you include in your daily diet?

Antioxidants- Eat the rainbow!

Think of the colours in your food and this will help to ensure you get antioxidants you need to help reduce oxidative stress which is linked to ageing and reduced estrogen levels.

Antioxidants are vitamins (e.g.A,C,E) and nutrients (e.g.zinc, selenium) that protect your cells from damage, reduce stress, and ��promote healthier joints and bones.

�� , �� .

�� :

✔ Beetroot

✔ Blueberries

✔ Strawberries

✔ Artichokes

✔ Goji berries

✔ Raspberries

✔ Kale

✔ Red cabbage

✔ Dark Chocolate

Some recipes I think of that are rich in antioxidants are Kombucha mocktail, Kimchi, Beetroot soup, Roast vegetables, red cabbage with apples, kefir smoothie/ice cream, smoothie

A daily dose of Vitamin D, C, A and B3 can help ensure your bones stay healthy, your skin stays clear and your mood stays bright—all while you're going through those hormonal changes that come with menopause. ��

‌

As you age, your body can struggle with vitamin deficiencies and symptoms of menopause. With a Menstrual Support and Menopause healthy foods like these, you can feel your best this month and every month ��

‌

The main source of Vitamin D is the sun, supplement if you don't get enough!

‌if you eat the foods below regularly you should have most of the vitamins you need!

☑ Salmon

☑ Tuna fish.

☑ Citrus (oranges, kiwi, lemon, grapefruit)

☑ Cruciferous vegetables (broccoli, Brussels sprouts, cabbage, cauliflower)

☑ Strawberries.

☑ Leafy green vegetables (kale, spinach, broccoli), orange and yellow vegetables (carrots, sweet potatoes, pumpkin and other winter squash, summer squash)

☑ Red meat: beef, beef liver, pork.

☑ Fortified cereals and breads.

☑ Bananas.

If you would like to know more about my 6 week workplace menopause cooking course or to go on the waitlist for my next online course. please email me. fiona@fionasfoodforlife.ie or schedule a free discover call

HAPPY COOKING

Fiona

Grocery Shopping Tips to Save Time, Money, and Food Waste!

fiona@fionasfoodforlife.ie (Fiona Staunton) — Fri, 28 Mar 2025 18:43:23 GMT

Tips for home cooks

Planning your weekly menus can help you get organised, save time & money, reduce stress and increase your health and happiness.

I share these tips throughout my live cookery classes. This month I have shared one per day in my Instagram stories, here they are, all collated for you!

1. Get the household involved

Ensure you get everyone in the household involved, whether they simply suggest a meal they would like you to cook or one they will cook themselves, it can depend on the age and ability of household members! If all members think of what they would like to have (within reason) it can reduce complaints and also develops a healthy respect for others' preferences as well as sharing the load. It also removed the question, "whats for dinner?". I usually say, look at the planner on the fridge door!

2. Plan ahead

Make a meal plan for the week and create a shopping list based on it. This helps avoid impulse buys and ensures you have everything you need. I have a simple to use template you can download.

3. Take Inventory

Check your fridge, freezer, and pantry before heading out. Avoid buying duplicates of ingredients you already have.

4. Shop with a List

Stick to a shopping list to keep focused and prevent overspending.

5. Organise Your List by Section

Grouping items by category (Veg, fruit, fridge, freezer, dry goods etc.) makes shopping quicker and more efficient.

6. Avoid Shopping When Hungry

Hunger can lead to impulse buys, especially of unhealthy snacks and processed foods.

7. Early morning shopping is pleasant

The shelves in supermarkets tend to be restocked overnight so shopping as soon as the store opens improves the chance that they will have everything you need and it isn't crowded and often no queues at the tills. It can be quite pleasant!

8. Buy in Bulk (When It Makes Sense)

Staples like rice, pasta, and dried beans are cheaper in bulk and have a long shelf life. The other side to that is that if you are cooking for one or even 2 people then buying the exact quantity you require from a bulk food store makes more sense!

9. Keep a list of items that are running low

On my menu planner templates I have a section where people can add to a short list things that are running low, e.g. condiments. If someone sees it is running low or takes the last one, they add it to that list so it can be purchased next time.

10. Consider using a shopping app

Alexa and Google both have shopping apps, while I cook if I need to add something to my list I simply talk to the device and it gets added to my list which I get on my phone in the shops or when I create my next shopping list.

11. Know When to Buy Fresh vs. Frozen

Frozen fruits and vegetables can be just as nutritious as fresh and have a longer shelf life, reducing waste. Think peas, edamame beans, sweetcorn, spinach and berries

12. Read Labels

Check ingredient lists for hidden sugars, additives, and preservatives.

13. Choose Whole Foods Over Ultra Processed Foods

Whole foods like fresh vegetables, lean meats, and whole grains are healthier and often more versatile than ultra processed foods.

14. Buy Seasonal Produce

Seasonal fruits and vegetables are fresher, tastier, and often more affordable.

15. Shop Local When Possible

Supporting local farmers’ markets or grocers often means fresher produce and higher quality ingredients.

16. Choose Generic Brands

Many store-brand items are just as good as name brands and often much cheaper. Read the ingredients list and nutritional breakdown to be sure.

17. Opt for Minimal Packaging

Buy loose produce instead of pre-packaged to reduce waste and often save money.

18. Buy Only What You Need

Avoid over-purchasing perishables to prevent food waste.

19. Pack your groceries according to their storage needs

At the store or market, place fridge items together, vegetables together, pantry essentials together and any cleaning products away from food. This will make unloading and storing more efficient when you get home.

20. Check Expiry Dates

Select products with longer shelf lives, especially dairy and meats.

21. Rotate Your Stock

When unpacking groceries, move older items to the front so they get used first.

22. Don’t Be Fooled by Marketing Gimmicks

Phrases like “all-natural” or “low-fat” can be misleading—always check the ingredients.

23. Buy Herbs in Small Quantities

Fresh herbs have a short shelf life. When you bring them home, wrap them in wet kitchen tissue and store them in the fridge, change the tissue as needed, you can also freeze leftover herbs in olive oil for later use.

24. Be Flexible with Your List

If you find a great deal on a substitute ingredient, be willing to swap.

25. Mark off your list as you purchase items

As you place items in the trolley, mark them off your list, this will keep you focused and reduce time and impulse purchases.

26. Make Use of Discounts and Loyalty Cards

Many stores offer loyalty rewards, coupons, or discounts on frequently bought items.

27. Keep a Budget in Mind

Set a grocery budget and use a calculator to stay on track while shopping. Consider using special offers in the fruit and veg section, don't be afraid of 'ugly' fruit and vegetables, they are just as nutritious and often cheaper.

28. Add pulses

Pulses, i.e. peas, beans and lentils are inexpensive & nutritious and are a good source of plant based protein to add to a variety of meals.

29. Extra Virgin Olive Oil

Current health guidelines suggest that we use extra virgin olive oil in cooking, something that is used daily in Mediterranean areas. For cooking, try using a supermarket own brand extra virgin olive oil, in a dark glass bottle and from a single source, e.g. Spain or Italy or Greece rather than a blend of refined and extra virgin oil sold under a brand.

30. Consider Online Grocery Shopping

If you’re short on time, online grocery shopping can help you stick to your list and avoid impulse purchases.

With these tips in mind, you’ll be able to make grocery shopping a more efficient, budget-friendly, and enjoyable experience, ensuring your kitchen is always stocked with the right ingredients for healthy, delicious meals.

Crunchy Granola

fiona@fionasfoodforlife.ie (Fiona Staunton) — Thu, 23 Jan 2025 15:46:25 GMT

This delicious and nutritious dish is a staple in our house

This is delicious! Full of low gi foods, like oats, quinoa & buckwheat with a touch of honey and coconut oil. It is very easy to make and the whole family loves it. Sometimes we have it for dessert with fruit and natural yoghurt, other times we have it for breakfast or an after school snack. It is a great source of low gi carbs and minerals. Watch the recipe reel here on Instagram.

INGREDIENTS

200g Oat flakes

100g buckwheat

100g quinoa flakes

50g ground/chopped nuts

50g sunflower seeds

50g pumpkin seeds

50g desiccated coconut

1 tbsp cinnamon

120g-coconut oil

90g honey

METHOD

Preheat oven to 140°C.
Mix all dry ingredients together.
Melt coconut oil, add in honey.
Pour wet mixture onto dry mixture and stir well.
Lay the mixture out on two lined baking trays, in a single layer.
Bake for one hour.
Allow the granola to cool, then store in an airtight container.

Variations : You can use oats only if you do not have buckwheat or quinoa flakes, you can add dried fruit either.

Serving suggestions : Serve in a bowl, as a snack or for breakfast with fresh fruit and a dollop of natural live yoghurt. Ideal in a lunchbox.

Storage: When stored in an airtight container it will last for up to 4 weeks.

Enjoy!

Savouring Seville: A Culinary Journey

fiona@fionasfoodforlife.ie (Fiona Staunton) — Thu, 09 Jan 2025 12:17:45 GMT

Some culinary tips to inspire you on a visit to Seville

Seville is a city where history, culture, and food come together in perfect harmony. My recent trip left me enchanted by its orange tree-lined clean streets, stunning sights, and exceptional culinary experiences. Here are my highlights to inspire your own gastronomic journey through this Andalusian gem.

A City of History and Beauty

Exploring Seville is like stepping into a living museum. Climbing the Giralda Tower offered breathtaking views, while wandering through the Real Alcázar transported me to a world of intricate Moorish architecture. We went for the light show (Jan 2035) at night there as the daytime tickets were booked out up to a week in advance! The narrow streets of Barrio Santa Cruz, shaded by orange trees and filled with charming squares, were a delight to stroll through. Our favourite spot her was Cafe bar Las Terases, which you can see in the photo above. Iberico hams hanging over the bar area, freshly cut for a tapas plate or a sharing plate.

Triana’s Culinary Delights

The vibrant neighborhood of Triana was a standout for its authentic flavours and lively atmosphere. At the indoor farmers market, the pintxos—colourful skewers of meats, cheeses, and pickled vegetables—were a visual and culinary delight. Pairing these with a glass of local vermouth made for a perfect midday treat. There were many vendors selling all types of food and even a cookery school where you can get a cookery class.

Later, I indulged in traditional dishes at Las Golondrinas , a no-frills spot beloved by locals. The slow-cooked pork cheek stew here was rich and comforting—a true taste of Andalusian cuisine. I also tried the grilled squid, cod with tomato, pepper salad and local aged cheese. By 2pm there were queues outside so we were lucky to get seats at the counter when we arrived a half hour earlier!

El Rinconcillo: A Taste of History

Dining at El Rinconcillo , the oldest tapas bar in Seville at 350 years old, was a highlight of the trip. The service was impeccable, and the dishes were a testament to Seville’s culinary heritage. I recommend trying the spinach with chickpeas, fried calamari, paella rice, and croquettes. Pair your meal with a glass of sherry for the full experience. Each time you visit a tapas bar they give you a basket with bread and a packet of bread sticks, the cost of this can vary but the bread sticks really do work with the rich food!

Another tapas bar, popular with locals and not far from the Cathedral is Bodeguita Casablanca : Ideal for tapas and people-watching. The fried squid here was the best I tried in Seville. It can be difficult to get a spot and was closed at weekends.

After all the culinary delights, a walk around Plaza de España and Parque de Maria Luisa is a great idea. It is a stunning place as you can see in the first photo in this blog. You can also get a horse and cart ride around it. Note, to use the toilet you need 60c and you cannot tap or get change of notes.

Night time, flamenco shows tend to be on at 19h or 20.30h before locals head out to the bars and restaurants. There are a few locations but you would need to book, Tablao el Arenal, Tablao los Gallos, Tablao El Patio Sevillano, we went for the more intimate venue of Tablao Albarez Quintero.

Sweets and Sophistication

The Pastéis de nata, a small egg custard tart, with quite a history in Portugal can be found in open bakeries in Seville. Chefs can be seen backing batches of these irresistible tarts all day long. You will easily spot the locations as there are usually queues of customers all day in search of these delicious freshly baked tarts. The crisp, caramelised pastry and creamy filling were the perfect companion to a morning coffee or an afternoon stroll. There were several gelato shops too but as it was December and not too hot I didn't try any of them.

For an elevated dining experience, the tasting menu at Abantal was unforgettable. Each course was a blend of creativity and tradition, beautifully presented and expertly paired with local wines. What a way to celebrate my 50th birthday! I have heard great reports on Cañabota but they were closed when we were in Seville.

Practical Tips for Visitors

Timetable : Seville’s meals start late—plan lunch around 1:30 PM and dinner after 8:30 PM.
Tapas Culture : Share plates with friends to sample as many flavors as possible.
Drinks : Don’t miss the refreshing Tinto de Verano, local wines, or a classic vermouth.
Book : You will need to book the cathedral and the Royal Alcázar in advance, both well worth it.

Seville’s culinary landscape is as vibrant and diverse as its history. From pintxos in Triana to fine dining at Abantal, and traditional dishes at El Rinconcillo, there’s something to satisfy every palate. It is also great value lolvey glasses of wine for under €5 and tapas were typically €2.50- €5.

Plan your visit, savour each bite, and let Seville capture your heart. The flights from Dublin are at convenient times, there are lots of airbnb places to stay in the city. For a special occasion, I can recommend Hotel Casa 1880 .

Buen provecho!

Crispy potato skins

fiona@fionasfoodforlife.ie (Fiona Staunton) — Thu, 14 Nov 2024 09:07:35 GMT

A fabulous zero waste side dish everyone loves

These crispy potato skins, not only reduce waste but they are addictive and delicious and wont last long! They are also a good source of fibre.

Ingredients

A few handfulls of potato peels, e.g. Irish roosters

a few glugs of olive oil

a pinch or two of salt

Garlic mayo to serve

Method:

Wash the potatoes and either, peel them and then steam for 15 mins OR if you are making mash you can boil them in their skins and then peel the potatoes.
Lay flat on a roasting tray, drizzle with olive oil, sprinkle with salt.
Place in a hot oven 180°C for 10 mins.
Using a fish slice, stir up the potato skins and return to the oven for a further 10 or until golden and crispy.
Drain on kitchen paper to remove excess oil.
Serve immediately as a side dish, drizzled with garlic mayo.

Air fryer: To cook in an air fryer cook at 190°C for 10-15 mins, shaking every 5 mins to ensure even cooking

Tip

I find I can peel potatoes very quickly with a paring knife , but I do tend to remove more flesh than with a peeler. As I am going to use the skins there is no concern for waste! If I am not going to roast them on the day I simply steam them and keep them in the fridge until I am ready to roast them (1-2 days).

Getting the Most from Your Air Fryer: A Guide to Whole Food Cooking

fiona@fionasfoodforlife.ie (Fiona Staunton) — Thu, 07 Nov 2024 11:20:17 GMT

Cooking with Whole Foods in an Air Fryer – A Guide to Healthy, Delicious Meals

Getting the Most from Your Air Fryer: A Guide to Whole Food Cooking

As more of us aim to eat healthier at home, the air fryer has become a star appliance, beloved for its quick, easy, and low-mess cooking. My teens initially wanted it to make goujons and chips in a hurry, but I was curious to see what more it could do in a whole-food-based kitchen. Since upgrading to the Ninja double basket, I’ve found it can tackle so much more than just snack foods—think roast chicken, roasted vegetables, baked potatoes, and even falafel!

Below, I’ll share some of my favourite whole food recipes and air fryer tips that make meals both healthy and satisfying.

Why Cook with Whole Foods?

Whole foods—like fresh vegetables, lean proteins, nuts, and grains—are minimally processed and free from additives. They’re full of nutrients, and by using whole foods, you’re not only nourishing yourself better but also bringing out natural flavors in every dish. Here’s how the air fryer can be a powerful tool in your whole-foods kitchen.

Benefits of Cooking Whole Foods in an Air Fryer

1. Nutrient Retention: The air fryer’s shorter cooking times help retain vitamins and minerals, especially in vegetables.

2. Minimal Oil Needs: The air fryer’s design means you need minimal oil, making it ideal for low-fat, low-calorie meals.

3. Enhanced Flavour and Texture: Air frying results in that much-desired crispy texture, ideal for things like roast chicken with a crackling skin or perfectly golden chips.

4. Convenient & Efficient: Air fryers heat up fast and cook quickly. Plus, they work on timers, so if you’re delayed, it will stop cooking and wait for you.

5. Kid-Friendly: I appreciate the peace of mind that my teens can use it safely and make nutritious meals with minimal fuss and contained washup!.

Whole Foods to Cook in Your Air Fryer

1. Roast Chicken Dinner

For a full, juicy roast chicken: Season a 1.7kg whole chicken (breast side down) in the air fryer at 190°C for 30 minutes. Flip it and cook for another 20 minutes. Use a thermometer to check the inside reaches 75°C for food safety.

2. Roast Potatoes & Potato Skins

- Roast Potatoes: Steam peeled (don't throw away the peeling!) potatoes for 5-10 minutes. Place them in the air fryer with a little olive oil and sea salt, cooking at 190°C for 40 minutes, shaking every 15 minutes.

- Potato Skins: Toss peels with oil, salt, and paprika, and air fry for 10-20 minutes. These make fantastic crunchy appetizers, especially with garlic mayonnaise!

3. Veggie Wedges & Chips

- Wedges: Cut potatoes into wedges, toss with seasonings (salt, paprika, garlic), and air fry for 15-20 minutes, shaking often.

- Chips: Prepare as with wedges, but cut to your preferred size and adjust time accordingly for crispness. Use the skins as per above.

4. Baked Potatoes

Rub whole potatoes with oil, salt, and pepper. Air fry at 190°C for 40-50 minutes for a crispy skin and fluffy interior. Try making twice-baked potatoes by scooping, mixing with toppings, and reheating in the air fryer for 12-15 minutes.

5. Toasted Nuts

Air frying nuts gives them a richer flavour and crunch. No oil is needed; just cook on the rack for 5-15 minutes, depending on the nut type (walnuts are faster, while brazil nuts may need up to 30 minutes). Perfect for topping salads or as a snack.

6. Falafel & Veggie Burgers

- Falafel: Homemade falafel cooks beautifully in the air fryer, resulting in a crisp outer layer and a soft, flavourful interior. Air fry for 12-20 minutes.

- Beetroot Burgers: These cook well at 190°C for 15-20 minutes, with a crispy exterior and tender, flavourful interior, serve with hummus and my lentil salad and edamame, pea and mint salad.

7. Eggs

For convenience, cook whole eggs on the rack—8 minutes for soft-boiled and 12 minutes for hard-boiled eggs. Remove the rack to make baked eggs or frittata.

8. Tempeh

Cut into cubes, toss with oil and seasonings, and air fry for about 15 minutes, shaking halfway. This high-protein vegan option is great as a snack or salad topping.

9. Chickpeas

For a crunchy, protein-packed snack, toss cooked chickpeas with oil and seasoning, then air fry for 6-8 minutes.

10. Roast Vegetables

Toss vegetables like courgette and peppers, cut into even sized pieces with oil and seasoning, and air fry at 190°C. A mix of veggies in the air fryer makes a great side dish without needing to heat up the oven.

11. Fish

Air fry fish with a light seasoning, or place on lemon slices for added flavour. Cooking times vary from 6-12 minutes, depending on thickness, until the fish flakes easily.

Tips for Cooking Whole Foods in an Air Fryer

1. Use Minimal Oil: A little oil goes a long way in an air fryer. Too much oil can make food soggy rather than crispy.

2. Preheat: Most air fryers benefit from a few minutes of preheating, which ensures more even cooking.

3. Avoid Overcrowding: To get the best crisp, avoid packing food too tightly. Spread out ingredients so air can circulate around them.

4. Experiment with Herbs and Spices: Fresh or dried herbs, garlic, lemon zest, and spices are wonderful for adding flavor without processed sauces.

Whole Foods in an Air Fryer: A Kitchen Essential

An air fryer isn’t just a gadget for snacks; it’s a versatile, healthy addition to any kitchen focused on whole foods. From family meals to simple sides, the air fryer helps make nutritious, delicious cooking easier. Get creative with whole foods, and enjoy the flavors and textures only an air fryer can deliver!

Buy local pumpkins, carve and zero waste

fiona@fionasfoodforlife.ie (Fiona Staunton) — Wed, 09 Oct 2024 09:28:21 GMT

Tasty recipes this Halloween, use all the flesh, stringy bits & Seeds of your Irish pumpkin!

I hate food waste but love a challenge so here are my recipes to use up ALL the contents of your pumpkin this Halloween after you carve your creation! The flesh, seeds and stringy guts! This is one of the Workplace Cookery Demos I am presenting virtually this October. While the smaller pumpkins tend to be sweeter and better for making pumpkin pie, soup etc the larger Jack-o- lantern style pumpkins can be eaten also!,

Where to buy your pumpkins? Most large supermarkets are selling Irish grown pumpkins, however with the cost so low, I wonder how much the farmer gets for each pumpkin.? I prefer to buy mine from local farmers markets or farm shops where it cuts out the middle man and the money goes straight to the farmer, Near me I have McNally Farm , Airfield , Kilruddery market, or places that cn deliver nationwide like Green earth organics , Fallon and Byrne , Or you can check out various pumpkin patches around the country and choose you own!

Have three containers ready;

one for the flesh,

one with water which will be for the seeds and

one for the stringy guts!

As you pull out the guts and seeds, try to separate them but if seeds are stuck to the stringy flesh then add it to the bowl with water as this will help separate them.

I find moving a large metal spoon inside the pumpkin to scrape off the flesh works best. It should be easy to lift out the seeds from the top of the bowl with water and place on a baking tray, then you can gently squeeze out the stringy guts and add them to the bowl ready to make the pumpkin bread.

Pumpkin Bread Recipe

This takes 10 mins to prepare and 1 hour to cook. It makes two loaves. This is more of a cake really than a bread, think banana bread! It is delicious warm, with butter and a cup of tea! It freezes well too, best to slice first.

makes two loaves - 24 slices

Ingredients
300g coarse wholemeal flour
125g plain white flour
375g sugar or substitute like stevia erylite
2tsp cinnamon
1 nutmeg, grated
2 tsp bread soda
1 tsp salt
4 eggs, beaten
175g butter, melted
250g of stringy pumpkin guts
125g chopped pecans or walnuts (optional)

Method

Heat the oven to 180°C, line two loaf tins (approx. 22 x 12cm)with parchment paper.
Put the butter in one of the tins in the oven to melt.
Using a pair of scissors, gut through the pumpkin guts so that they are in small pieces to melt into the loaf.
Mix together the flour, sugar, cinnamon, nutmeg, soda and salt in a large bowl.
Add the eggs, butter and pumpkin, stir until a smooth batter.
If it appears a little dry you can add 50- 100mls water to moisten it, this really depends on the moisture content of your pumpkin.
If using nuts, stir through now.
Pour the mixture into the tins and bake for 1 hour. Check to see if it is cooked by inserting a skewer, if it comes out clean then the bread is cooked, if not, pop it back in for 5 mins and repeat.
Cool for 10 mins in the tin then allow to cool on a wire tray.

Pumpkin Soup Recipe

This is a tasty soup to use up the flesh part of the pumpkin

Ingredients:
2 onions, chopped
2 cloves garlic, crushed
Pumpkin flesh from med pumpkin (approx 2kg)
600ml Vegetable stock
400ml tin coconut milk (optional)
Pepper and salt

Method

Cut and scrape out the pumpkin flesh once you have carved the pumpkin, chop into pieces approx. 3cm square, if possible!
Saute off the onion and garlic, in a little oil or use my saute in water method.
Add in the stock, coconut milk and pumpkin pieces, season with pepper and salt and simmer for 10-15 mins until pumpkin is cooked.
Blend soup with a hand held blender, taste and adjust seasoning.
Serve in bowls, topped with some cream and pumpkin seeds.

Variations:
You can add in other veg like celery, carrot or potato to this soup. For a lightly spiced soup add 1/2 tsp of ground cumin, coriander and smoked paprika. Adding 2 tbsp grated ginger with the garlic also tastes great.

Pumpkin Seed recipe

Ingredients:
Pumpkin seeds from the inside of you pumpkin
1 -2 tsp Bragg Liquid Aminos (or nice soy sauce/tamari)

Method:

Heat the oven to 180 ºC
Remove the seeds from the water and shake off any excess water in a sieve or strainer.
Place on a dry metal tray and place in the oven for 5 mins, stir and return for another 3-5 mins, the seeds are just starting to colour but if we toast them too much the natural oils in the seeds will begin to break down.
Once they are dried out and slightly crunchy they are ready, add your flavouring and enjoy - store in a jar for a few days.

Variations:
You can add 1 tsp of your favourite spice, e.g. Cumin seeds or perhaps smoked paprika or cayenne pepper. I tend to add whole seeds at the beginning and powdered spice at the end.

Note: A special thanks to Sharon Hearne Smith for all her work to help produce these photos!

Mediterranean Cannellini Bean Salad

fiona@fionasfoodforlife.ie (Fiona Staunton) — Tue, 01 Oct 2024 09:54:54 GMT

This salad is quick to make and nutritious and keeps for 2-3 days

This salad contains lots of Mediterranean flavours and can be quick and easy to make.

You can use tinned Cannellini beans, which save time or you can cook them in an instant pot or pressure cooker, which is often less expensive and the quality can be controlled. I tend to use the no soak method in the Instant pot.

Serves 4. Prep time 15mins (with cooked beans)

Ingredients:

3 to 4 garlic cloves, sliced

2 400g tins cannellini beans, drained

2-3 tbsp extra virgin olive oil

1 cup cherry tomatoes, halved

1 cup chopped fresh parsley

1 tsp gropund cumin

¼ cup grated Pecorino Romano

Zest and Juice of half a lemon

Pepper and salt

Method:

In a large pan, warm 2 tablespoons extra virgin olive oil over medium heat. Add the garlic and cook briefly, tossing regularly, until just golden.
Add the cannellini beans and ½ cup water. Season with salt, black pepper, and the spices. Add the tomatoes. Cook, stirring occasionally until warmed through (about 10 minutes)

3. Stir in the parsley, cheese, and lemon juice.

4. Finish with a generous drizzle of extra virgin olive oil. Serve immediately with pita or your favourite crusty bread.

Serving suggestion: Serve on its own or as a side salad with fish or a BBQ

Variations: This can also be served as a cold salad. In this instance, heat the garlic in the oil, add in the cheese and then toss all ingredients together and do not add the water. The Cannellini can be replaced with any white bean.

Storage: Store in the fridge but serve at room temperature

Salad dressing - 3 types

fiona@fionasfoodforlife.ie (Fiona Staunton) — Thu, 16 May 2024 13:56:35 GMT

Learn how to make quick and easy salad dressings

Ingredients:

1) Herb Vinaigrette Dressing:
Dill and Parsley
1 clove of garlic
1/2 teaspoon of Dijon mustard
1 tablespoon of apple cider vinegar
3 tablespoons of extra virgin olive oil
Salt and Pepper to season

2) Honey & Mustard Dressing:
1/2 teaspoon of mustard
1 teaspoon of Irish raw honey
1 tablespoon of apple cider vinegar
3 tablespoons of extra virgin olive oil
Salt and Pepper to season

3) Balsamic Dressing:
1 tablespoon of balsamic vinegar
3 tablespoons of extra virgin olive oil
Salt and Pepper to season

Wild garlic

fiona@fionasfoodforlife.ie (Fiona Staunton) — Thu, 04 Apr 2024 11:35:50 GMT

One of the joys of spring! How to use it...

I think wild garlic is one of the joys of spring!

It grows in abundance at this time of year, it is easy to identify and the whole plant is edible, raw, or cooked.

On Sunday, in Wicklow I collected lots of it, I made a few jars of pesto as well as used the leaves as a vegetable with the Mother's Day roast and last night in pasta dishes.

The photo above is of the wild garlic I harvested. To help identify the leaf, crush it in your hand and you should have a strong garlic smell. Here are lots of ideas from Great British Chefs

My pesto recipe is below. To wilt it, I treat it just like spinach (it is much milder when wilted), wash, drain and place in a dry pan with a lid, stirring occasionally until wilted. You can also mix it with spinach if you like..

To make garlic butter, I simply chop it and mix with softened butter

Fiona's wild garlic pesto

Ingredients

150g wild garlic leaves

50g parmesan or vegetarian alternative, finely grated

½ lemon, zested and a few squeezes of juice

50g cashew nuts , toasted

150ml extra virgin olive oil

Method:

Wash and spin the leaves
Using a food processor, add the leaves, nuts and cheese, top with most of the olive oil, season and taste and adjust of necessary.
Store in a clean jar, topped with oil to prevent the pesto from spoiling.
Store in the fridge for approx 2-3 weeks

Serving: Serve with pasta, drizzled over roast vegetables or stirred through a risotto.

Variations: You can replace the cashew nuts with pine nuts, sunflower seeds or alternative nuts. You can also replace the oil with rapeseed oil if you like.

What to bake this Easter

Thu, 21 Mar 2024 17:37:53 GMT

With kids on school holidays this Easter, why not try these cute Easter themed cakes

Making choux pastry reminds me of my childhood when I used to make eclairs or choux pastry swans! All you need for this recipe is, flour, butter, eggs, cream and sugar - and a bit of choc to decorate! If you make a large batch, don't add the cream until you serve as they can go soggy.

Makes 24 chicks

Ingredients

200g flour, sieved

170g butter, cut in cubes

5 eggs lightly beaten

500ml cream

4 tbsp sugar

chocolate chips for eyes, & lemon curd or lemon for beak

Method

1. Put the butter in the saucepan with 450ml water.

2. Bring the saucepan to a boil and simmer until the butter is melted.

3. Tip the flour into the saucepan and beat very well, until mixture is smooth.

4. Set aside to cool for 10 mins. Heat oven to 185 °C (fan oven)

5. Beat in the eggs a little at a time ( you can use a food mixer to do this if you like) until you have a smooth batter.

6. Fill a piping bag with a straight edged nozzle, add in the batter and pipe onto a baking tray lined with a baking mat or baking paper.

7. To make the chicks you pipe out a piece the size of a golf ball, this is the same mixture you use to make profiteroles or eclairs!

8. Bake for 35-40 mins, if you cut into one piece, it should be relatively dry, not soggy. Cool

9. Whip cream with sugar until stiff and put in a piping bag with a round nozzle.

10. Handling the pastry gently and using a sharp knife, make an incision, ¾ of the way up the pastry, fill with cream, decorate to make eyes and a beak. I used chocolate chips for the eyes and a little lemon curd for the beak.

11. Top with sieved icing sugar & serve

Wishing you all a happy Easter please tag me @fionasfoodforlife if you make these!

Happy Cooking

Fiona

Nutritious seed & nut Chocolate eggs

fiona@fionasfoodforlife.ie (Fiona Staunton) — Thu, 21 Mar 2024 09:54:56 GMT

Here I have converted the chocolate seed bars into festive Easter eggs

Serves: 50 eggs Prep time: 30 mins

Ingredients

140g dates, chopped

100g dark chocolate

80g creamed coconut

Method:

1. In a food processor combine all the ingredients except the chocolate & creamed coconut until gooey.

2. Roll 1 tbsp into a ball and then into an egg shape, chill for 10 mins.

3. Meanwhile, slowly melt the chocolate and coconut in a bowl over a pot of boiling water.

4. Dip the eggs in the melted chocolate and remove with a fork to drain on a wire rack.

5. Chill and remove carefully from the tray with a knife.

Store in the fridge for 2 weeks.

Lamingtons for Australia Day

fiona@fionasfoodforlife.ie (Fiona Staunton) — Thu, 25 Jan 2024 12:19:23 GMT

I went in search of a recipe for this classic Australian cake.

January 26th is Australia Day. I have fond memories of the 7 Australia Days I spent in Australia, usually it was spent on the beach followed by a BBQ with friends. This year it is in the snow & icy conditions of Dublin!

This week in lockdown my 10 year-old daughter was keen to bake something new with me. As it was Australia Day, I thought what Australian cake could we make? So I thought let's make lamingtons! Basically they are a cubed sponge, coated in chocolate icing and dipped in coconut.

I have never made them before but I have eaten them, every bakery sells them in Australia. Generally, I find them dry and not that exciting but we decided to give them a go.

So I went in search of the best recipe. I reached out to my foodie friends in Australia who came with responses like;

"No sorry. Never made them.

They always sold lamingtons for school fund raisers in the 90s so most people our age think of the dodgy ones stuck in the freezer because our mums were forced to buy too many. ��"

"No my very energetic friend. Always a treat I have enjoyed from the bakery. Have fun cooking, send pics!"

"I’ve just asked Mum, it’s something I’ve never made yet I love lamington! "

Well I'm glad to say my friend's mum came back with a photo of the recipe she uses from Australia's Women's weekly in Jan 1975 - The month and year I was born so I just had to make this recipe!

Since 1975 we have moved to metric, so here is the recipe - makes 20

Ingredients

100g butter

150g Sugar

1 tsp Vanilla extract

2 eggs

275g Self raising flour

250ml cup milk.

Method:

Pre heat oven to 180°C.
Beat the butter and sugar together in an electric mixer.
Add the vanilla to the eggs and blend.
Add the egg mixture into the butter and sugar mixture slowly, as the mixer is still going.
Fold in the sieved flour, adding the milk to keep it moist.
Line a 20cm square tin with parchment paper.
Spread out the mixture into the tin and bake for 35 mins or until a skewer comes out clean.

7. Allow the cake to cook in the tin for 15 mins and then on a cooling rack.

8. Slice into squares, we got 20.

9. Then you want to coat in choc icing or jam and dip in desiccated coconut.

Chocolate icing

It's more of a coating that soaks in rather than an icing.

450g Icing sugar

3 Tbsp cocoa powder

1 Tbsp melted butter

125 mls warm milk

200g desiccated coconut to coat

Method:

Sieve the icing sugar and cocoa in a bowl.
Whisk in the milk mixture to make a smooth coating consistency.
Coat the cake in the icing and dip in lots of coconut.

On my research I was provided with a few tips

Make the sponge the day before so that it is easy to handle to coat

Freeze the sliced cake so it is easy to coat- I did this and it worked well!

when you ice the lamingtons, poke a fork into the piece of cake and dip it in the icing.

have the coconut fairly deep so you can roll it around easily. It gets very messy. There’ll be coconut everywhere.

I find them a bit dry so I halved and put cream and jam in the centre - delicious

If you don't like chocolate, add some hot water to a few table spoons of jam, sieve to remove seeds and use this to coat the lamingtons.

This is how we like them! Served with cream and jam.

I haven't had one since I came back to Ireland in 2008, it was an interesting experiment and we enjoyed making and eating them. Thanks to my friends and their mums who contributed!

Why not give them a go if you are looking for something to bake this lockdown.

Happy Australia Day 2024!

Beetroot & goats cheese tart

fiona@fionasfoodforlife.ie (Fiona Staunton) — Mon, 22 Jan 2024 09:50:54 GMT

Quick and tasty brunch idea using cooked beetroot and bought pastry.

Beetroot and goats cheese a perfect pair. Add in red onion, walnuts and crispy pastry and you have a fabulous brunch dish! Top it with microgreens for extra nutrients and serve with a side salad.

This dish is made using shop bought puff pastry and is baked upside down.

Ingredients

I packet shop bought puff or flaky pastry

1 packet cooked beetroot (not pickled)

1/2 red onion, sliced into half rounds

Handful walnuts coarsely chopped

Log of goats cheese rind on, cut into rounds

1 tbsp olive oil

Pepper & salt

1 egg, blended to glaze

Microgreens to garnish

1 tbsp extra virgin olive oil to serve

Method

Put parchment paper on an oven tray and drizzle with extra virgin olive oil, sliced red onion, chopped walnuts and basil leaves.
Slice some cooked beetroot (make sure it isn't pickled in vinegar) and arrange on top.
Add some sliced goats cheese & season with pepper and salt. You can also put the cheese on first if you like.
Top with puff pastry (shop bought), seal the edges, brush with a little egg wash and score the pastry.
Roast at 200ºC for 15 mins.
To serve, flip it upside down onto a chopping board. Cut into 8 pieces and garnish with microgreens and serve with a side salad.

Podcast episodes for a healthier you this year!

fiona@fionasfoodforlife.ie (Fiona Staunton) — Fri, 12 Jan 2024 10:56:39 GMT

The Cook Eat Nourish Podcast had lots of inspiration for you!

Do you like listening to short podcasts, where you can have practical tips to improve your health from experts in their field?

This is the aim of the COOK EAT NOURISH PODCAST which I started in 2020, with each guest giving 3 tips to help improve the nation's health.

With over 30 years of experience in the food and education industries, I have a lot of talented people to reach out to and invite as guests on my podcast.

Every day is a school day! I love listening to a podcast when cooking, driving or sometimes walking, an easy way to stimulate your brain and learn something new. Since experiencing induced menopause due to breast cancer, menopause support has been a large area of interest for me and so you will find podcasts episodes relating to that.

Below you will find a list of all the podcasts I have produced to date, feel free to listen to whichever episodes interest you and soon I will be launching season 3 with new guests. The Cook Eat Nourish podcast is available wherever you listen to podcasts or through my website .

01 - Control and reverse type 2 Diabetes with Siobhán Dee, CEO Ignition Go Health

Siobhan's 3 tips are 1. Her three 's' Sugar, starch and stress. 2. Three 'V'S Variety of Vibrant Vegetables. 3. Excercise

02 - Finding balance with Ciara Kelly

Ciara Kelly 's 3 tips are 1. Meal planning 2. Movement 3. Limit Social Media

03 - Just start now with Vicky Shilling

Vicky's 3 tips are: 1. Variety 2. Movement 3. Mindset

04 - Chemicals to avoid with Gemma O'Connell

Her top 3 tips are; 1. Buy according to the Dirty Dozen & Clean Fifteen. 2. Fasting min 12 hours daily. 3. Eating a variety of food, in season

05- Spanish food with Blanca Valencia

Her top 3 tips are, 1. Cook pulses weekly and develop recipes around them. 2. Get an organic box and learn to deal with seasonal produce. 3. Get a pressure cooker or Instant Pot to speed up cooking

06- Grow your own food with Michael Kelly

His top 3 tips are; 1. Eat in season. 2. Be mindful of the health of the soil it is grown in. 3. Grown some of your own food

07- Sugar addiction with Ilona Madden

Her top 3 tips are: 1. Get your blood sugar under control & intermittent fasting. 2. Eat the rainbow. 3. Cook from scratch

08 - Whats in your food with Sylvia Wadding

Her top 3 tips are: 1. Watch your portion size2. Watch labelling on food products & compare3. Food Safety, don't be afraid to report issues to a restaurant manager

09- Kids cooking with Lisa Halpenny (unfortunately the business is now closed)

Her top 3 tips are: 1. Try to cook a little more from scratch. 2. Take the fear out of cooking. 3. Lead by example

10 - Dietically Speaking with Maeve Hanan

Her top 3 tips are: 1. Eat more plants - fruit, veg, whole grains, nuts, seeds (fibre, vitamins, minerals, polyphenols), 2. Eat a varied diet, 3. Look at the bigger picture of overall health- eg sleep, movement, relaxation, etc.

11- Digestive discomfort in children with Orla Mc Laughlin

Her top 3 tips are: 1. Look to relax your body to help digestion 2. How is your current diet working for you? Think of fuel in car 3. Think about your overall health, not just weight loss.

12- Promise less and give more with Darina Allen

Darina gives lots of tips, to improve the health of the nation as well as talking about some of her fabulous achievements. You will need to listen to hear more!

13- Nurture Mum with Kathy Whyte

Kathy's top 3 tips are: 1. Watch the weight of Mum and Dad before pregnancy 2. Folic Acid throughout pregnancy 3. 150min exercise per week.

14- Share the joy of food with Rory O'Connell

Rory's top tips are: 1. Learn to cook 2. Seasons & locally 3. Cook as your grandmother did

15 - Menopause support with Catherine O'Keeffe

Catherine's tips are: 1. Less sugar and processed foods 2. Drink more water 3. keep social

16- Home cooking passion with Caroline Gray

Caroline's tips are: 1. Cook from scratch - easier than you think, even the takeaways 2. Buy as seasonally as possible 3. Take time to prep basics when you can and use them throughout the week

18 - The missing ingredient in midlife with Jennifer Salib Huber

Her 3 tips to improve one’s health are: 1. Flexibility 2. Progress over perfection 3. Joyful movement- age well

19 - Getting your mojo back with Ceara Belviso

Ceara’s 3 tips to improve one’s health are: 1. Stop 'shoulding' all over yourself 2. Pay attention to diet and nutrition, particularly drinking sufficient water and cooking from scratch 3. Think what you would say to a good friend when you are going through something tough

20- Eat food that loves you back with Jeeny Maltese

Her 3 tips to improve one’s health are: 1. Inner work, Self Development and working on our "Authentic Self" its the start of all good things to come to us and the beginning a better healthy life. 2. Seek joy, light & laughter everywhere you go with gratitude, your life will change forever. 3. Eat food that loves you back! Be sure to listen to the whole podcast for more information.

21- Transform your menopause with Rachel Graham

Her top 3 tips are: 1. Simplify & make healthy choices, drink 1L water first thing each day. 2. Sunlight first thing will also help with your sleep quality. 3. Eat more plants, diversity is key.

22-Be compassionate and think 'healthy whole me' with Dani Binnington

Dani’s 3 tips are: (Well 4 in this case!) 1. Think of health as a series of buckets you hold and need to keep each one topped up, one for food, movement, mental health & emotional well-being. 2. Then when, how and why you eat and focus on ONE area only to improve. 3. Nothing is linear, there will be some tough days. 4. Be compassionate!

23- Follow an enjoyable eating plan with Elizabeth Ward, MS, RD & Hillary Wright, MEd, RDN, LDN

Their top tips to help improve your health are: 1. Start with simple changes 2. Figure out how you can get 30 minutes of exercise in each day 3. Don’t look at sleep as a luxury, it is essential for mental & physical health 4. Don’t expect perfect.

24- Zero waste wedding with Orla McAndrew

Orla’s top tips to help improve your health are: 1. Sleep 2. Food 3. Hydration

25- The secret sauce for chronic disease prevention with Siobhán Dee, CEO Ignition Go Health

Siobhan’s top 3 tips are; 1. Celebrate everything – this is part of self-care and the secret sauce in life. 2. Food: Forget about counting calories, count vegetables and berries instead! 3. Be mindful when eating, be curious

26 - Hassle-free Christmas Dinner with Fiona Staunton

10 tips to help you with festive cooking!

27 - How to fill your cup with Sharon Hearne-Smith

Sharon’s top tips to help improve your health are: 1. Decide what you are going to do that is right for you (not 'shoulds') 2. Dig deep for your 'why' (to help keep you focused and committed when the going gets tough / excuses etc come up) .3. Stay committed, no matter what

28- Asian cooking ingredients with Fused by Fiona Uyema

Fiona’s top tips to help improve your health are 1. Diet and nutrition 2. Balance 3. Hobby

29 - From bean to bar with Nibbed Cacao

Anna O’Sullivan & Lisa Kleiner top tips to help improve your health are: 1. Exercise 2. Eat well 3. Education 4. Therapy 5. Nature

30 - Cook eat nourish through menopause with Fiona's food for life 6-week menopause cooking course

31- If hunger is not the problem, then food is not the solution with Elsa Jones

Elsa’s top tips to help improve your health are: 1. Get your 5 a day 2. Make friends with beans 3. Make friends with nuts & seeds

32- Shattering the taboo of menopause with Breeda Bermingham

Breeda’s top tips to help improve your health are: 1. Educate yourself 2. Movement is medicine during menopause 3. Tap into all the benefits of being out in Nature (forest, parks, sea) huge research in recent years has emerged.

33- Removing barriers to get you in the kitchen with Jules Clancy

Jules’s top tips to help improve your health are: 1. Make changes doable, start with small changes 2. Give yourself credit for changes, this will give you dopamine 3. Frame how you think about cooking into a positive experience, not something to be dreaded

34- Soups that reflect comfort and culture from around the world with Blanca Valencia

Blanca’s top tips to help improve your health are: 1. Cook more legumes 2. Get souper cubes 3. Eat more soups that aren’t blended and have more fibre

35- Smart nutrition to help you flourish in menopause with Jackie Lynch

Jackie’s top 3 tips to improve your health are: 1. Eat 4 veg a day 2. Eat protein with every meal and snack 3. Eat mindfully

36- Ireland's first dedicated menopause clinic with Loretta Dignam

Loretta’s top 3 tips to improve your health are: 1. Manage weight 2. Move more 3. Vitamin D

37 - Why we should eat olive oil with Sarah Merrigan of Sarah & Olive

Sarah’s top 3 tips to improve your health are: 1. Eat a rainbow every day - it's the easiest way to make sure you eat a wide variety of foods every day 2. Cook from Scratch - even if it's a cake it won't contain all the bad stuff they put in processed food. It doesn't have to be complicated 3. Eat the seasons - you get food at its best at a good price and it also means that you'll get plenty of variety. I am a huge fan of our local markets.

38 - Live milk kefir to support your gut health from Kerry Kefir with Mary-Thea Brosnan

Mary-Thea's top 3 tips to improve your health are: 1. Learn to read the ingredients on the products you buy- avoid anything that has a long complicated list of ingredients, including emulsifiers and gums as they are bad for gut health

2. Incorporate fermented foods into your diet every day. Kefir, kombucha, sauerkraut, kimchi, miso, yoghurt (natural live yoghurt). Small amounts daily are better for your long-term gut health goals than large amounts infrequently

3. Vary your fruits and veggies- every time you eat a different fruit or veg you are feeding a different type of bacteria- this is what will help your gut bacteria to grow and thrive and affect your gut health

39 - A woman on a mission to get rainbow trout in your shopping basket with Goatsbridge Trout

Mag Kirwan's top 3 tips 1. Educate yourself 2. Seriously consider Goatsbridge trout as a product in your shopping #eatrout 3. Prioritise what you do with your money

40 - What is the best breakfast for menopause with Fiona Staunton

Including recipes for Overnight oats, Banana and blueberry pancakes, Omelette 3 ways, Poached eggs and Milk kefir smoothie recip e

41- Food first for your health with Susan Horgan

Susan’s top 3 tips to improve your health are 1. Keep things simple - focus on building habits step by step rather than changing everything at once. 2. Love your gut - lots of fibre-rich veggies and fermented foods. 3. Include some protein in every meal and snack.

42- It's all about the ingredients with Laura Dowling of fabuwellness

Laura's top three tips are: 1. Check yourself 2. Sleep 3. Have time to yourself & be yourself!

43 - Sports nutrition for teenagers with Kate McDaid

Her top 3 tips: 1. Focus on self - How am I feeling? 2. Easy wins - fruit and veg, hydration, nutrient-dense foods. 3. Sleep - don't underestimate the power of sleep and focus on quality

Feel free to listen through my webpage if you like https://www.fionasfoodforlife.ie/Podcast

Season 3 coming soon......

Reducing waste at Christmas

fiona@fionasfoodforlife.ie (Fiona Staunton) — Fri, 22 Dec 2023 21:56:55 GMT

Read article from Dec 22nd in Irish Daily Mirror and get lots of tips!

New Paragraph

All your christmas recipes in one place

fiona@fionasfoodforlife.ie (Fiona Staunton) — Mon, 11 Dec 2023 18:08:29 GMT

From hassle-free Christmas dinner to edible gifts and more tap on the photo for the recipe!

These melt in the mouth pecan cookies are delicious! They make a great gift. My children used to make them every year and then gift them to relatives when they see them.

This festive side dish is perfect to make in advance and freeze. I think it almost improves with time. I make a large batch and then freeze it in batches for Christmas day and then smaller amounts for other days over the holidays.

Who wants the pressure of last minute gravy? Why not make this in early December, freeze and simply add turkey juices to the defrosted gravy to produce a delicious home made gravy in minutes!

These cookies leave the house smelling amazing! They can be hung on the tree or used as place setting decorations. They keep well in a air tight container and I find kids love making and decorating them too!

Brussel sprouts - They can be prepared up to 48 hours in advance, simply cover with wet kitchen paper and leave in the fridge and then it only takes 10-15 mins to cook on the day and they taste delicious!

This pavlova can be made a few days in advance, stored in an air tight container and assembled when needed.

Why not slow cook the ham on Christmas eve, enjoy it that evening and then serve it at room temperature. This slow cooker version is hassle free and results in a deliciously moist ham.

This cheesecake is so nutritious you could eat it for breakfast! The base is made from nuts, dates and coconut oil and the topping is strained yoghurt which I sweeten a little and decorate with pomegranate seeds, or whatever fruit or flavour you like. This is always popular in my cookery demos, no matter what time of year!

This nutritious mocktail is so refreshing and a great aperitif! Click on the image to see my reel on how to make it.

Once you have removed all the meat from the turkey you can make a fabulous stock by adding veg and herb stalks that you have collected over the past few weeks and stored in the freezer. Click above to learn how.

Christmas gravy

fiona@fionasfoodforlife.ie (Fiona Staunton) — Mon, 04 Dec 2023 18:12:05 GMT

Save time on Dec 25th and make this gravy ahead and freeze!

Serves: 10 + people Prep time : 20 min plus 1.5 hr cooking

If you prefer to watch a short video on how to make it, then click here!

Ingredients:
2 onions

2 carrots

2 sticks celery

2 slices smoked streaky bacon, chopped

2 fresh bay leaves

2 sprigs rosemary

2 star anise

10 free range chicken wings

1-2 Tbsp. olive oil

2 Tbsp. Liquid Aminos (optional)

Pepper and salt

2-4 Tbsp. cornflour

Method:

Preheat the oven to 180ºC.
Peel the onions, roughly chop the veg.
Put veg and herbs into a deep roasting tray, top with the bacon.
Break up the chicken wings to release the flavour, place on the bacon, drizzle with oil and roast for 45mins- 1 hour, until tender.
Place the pan on the hob and add 60ml of water (or sherry or port), using a wooden spoon scrap in all the flavours from the side of the tray.
Transfer to a saucepan, add 1.5 litres water and simmer for 30 mins.
Strain the liquid, be sure to scrap all the flavours out, return to the pan and add the Bragg liquid Aminos, taste and season as necessary.
At this stage you should have close to 1L liquid. To thicken, in a jug, add 2 tbsp cold water to 2 tbsp cornflour, then add in a cup of the gravy, stir then pour the whole mixture back into the saucepan, stir as it thickens. Repeat this step with 1 tbsp. cornflour at a time until your gravy is slightly thicker than you would like.
Now cool the gravy and freeze in bags or containers until Christmas Day.
Remove from freezer on Christmas Day as you put your turkey in the oven, defrost.
Remove the Turkey from the oven and leave to stand for 1-2 hours.
Remove the juices from the pan and leave in a clear jug to settle. Skim off the fat and discard. Add the juices to your ready made gravy to have a hassle free gravy on Christmas Day!

Serving : Serve warmed in a jug with the roast turkey.

Storage: It will keep in the freezer for 2-3 months.

Red Cabbage

fiona@fionasfoodforlife.ie (Fiona Staunton) — Tue, 28 Nov 2023 00:00:00 GMT

A great vegetable dish, ideal at Christmas, freezes well

Cabbage is in season all year round. This festive dish is delicious and very easy to make. Best of all it is ideal for Christmas Day and can be made a month in advance and frozen!

This is one of the dishes that I demonstrate in the workplace for the December session - taking the hassle out of Christmas - please contact me if you would like to know more about how I can bring my cookery demos to your workplace.

Ingredients:

450g Red Cabbage

450g Cooking apples

1 tbsp vinegar

2 Tbsp sugar

1 tsp salt

5 star anise

1 tsp ground cinnamon

120ml water

Directions:
1. Shred the cabbage.

2. Place in a saucepan with vinegar, sugar,salt , star anise (tied in muslin cloth), cinnamon and water, bring to the boil.

3. Peel, core and quarter the apples, lay on top of cabbage, reduce the heat to a simmer.

4. Cover and cook for approx 30 mins with lid on until the water is absorbed.

5. This can be frozen and reheated when needed.

6. Omit star anise & cinnamon if you prefer.

Notes: Ideal to freeze, so I suggest you make a large batch and freeze!

Fiona's Kitchen skills - Chopping an onion

fiona@fionasfoodforlife.ie (Fiona Staunton) — Mon, 20 Nov 2023 16:15:48 GMT

Learn how to chop an onion into nice even pieces

In this weeks kitchen skills video, I will show you how to chop an onion into small even pieces. This is a very valuable skill to have!

You will need an onion, a chopping board and a sharp knife.

Top tip: Always chop with the flat surface of the food! I love when people attend my live cookery demos and tell me how they learned this skill from me and use it all the time.

I can't guarantee that you won't cry but keeping the root intact helps reduce this.

Broccoli Soup - zero waste

fiona@fionasfoodforlife.ie (Fiona Staunton) — Mon, 06 Nov 2023 17:24:32 GMT

Check out this simple, quick and tasty broccoli soup, using stalk & crown.

TOP TIP

First of all I suggest you use my tip of sauted onions and garlic and have these ready in the freezer!

When you have time, saute lots of onions and garlic together. You can either use an oil of your choice or saute in water for a healthier option. Here is my video on how to chop and onion easily into small pieces.

Then simply put the onion and garlic mixture into silicon muffin trays and freeze. Once frozen, place in a freezer container ready to add to any soup or stew and save you time on busy days!

I made this soup using the smart blender.

You can use a saucepan and blend to consistency, if you don't have the blender

Ingredients

1 Large head of Broccoli - stalk chopped into small pieces and florets broken up
1 portion of frozen onion and garlic (or 2 onions chopped and 2 cloves garlic sauted)
500ml Veggie stock
Pepper and salt
Blue cheese and walnuts to garnish

Method:

1. Place all ingredients in a saucepan
2. Bring to boil and simmer for 15 mins.
3. Blend and serve.
4. Top with blue cheese and walnuts if you wish

Enjoy!

Halloween Colcannon

fiona@fionasfoodforlife.ie (Fiona Staunton) — Thu, 26 Oct 2023 19:25:09 GMT

Make this traditional Irish dish this Halloween

Halloween Colcannon��
This is a traditional Irish Halloween dish! It is very popular in our house, especially when the ‘fairies’ hide money in it.

Ingredients

✅ 800g floury potatoes, peeled
✅ 250g kale, washed
✅ 100g butter
✅ 1 onion chopped
✅ 50-100ml milk

➡️Steam the potatoes for approx 15 min until soft
➡️ sauté the onion in the butter
➡️ steam the kale for 5 mins, chop
➡️ when potatoes are ready, mash or put them through a ricer into a bowl
➡️ mix the potatoes, butter, onions and kale with pepper & salt and a little milk to produce a creamy consistency.
➡️ wrap coins in paper to hid in the colcannon!
�� HAPPY HALLOWEEN��

The Irish Quality Food Awards 2023

fiona@fionasfoodforlife.ie (Fiona Staunton) — Fri, 08 Sep 2023 17:32:03 GMT

What products will I be buying after the Irish Quality Food & Drink Awards

The full list of winners can be found here on the IGFDA23 webpage.

I am honoured to be a judge and presenter for the 10th year of Irish Quality Food & Drink Awards

A. Some new products I am adding to my shopping trolley, these products really stood out amongst the judges I spoke to, some I judged myself. I have listed them according to independent products and own brand products to help you with your shopping!

ONiT crispy onions , original flavour - d elicious crispy onions, great to add to so many dishes
Promise Gluten Free Rustic White Loaf - Fabulous gluten free bread
Oakpark Unsmoked White Pudding, Honeyvale Foods
Temptation Chocolates - The Caramel Collection - buying chocolates for someone special, these were divine, & I got to taste them all!
Little Red's Chipotle BBQ - for summer BBQ or if you like a kick this is highly recommended
West of Dingle Smokehouse Rub - apparently it is great, a little goes a long way.
Keogh's Sweet Chilli Crisps
Pestle + Mortar Basil Pesto Houmous, Galmere Fresh Foods
Clonmore Farm Organic Mixed Salad Leaves, apparently it tastes like lettuce you grown yourself
Dawn Meats Vintage Reserve Tomahawk Steak
Hanleys Puddings Mitchelstown Homemade White Pudding
Xin Gin, Ahascragh Distillers - might give this gin a go!
Devils Churn caramel sauce - worth trying was winner as small producer of the year

DUNNES STORES

Dunnes Stores Simply Better Handmade Carrot and Walnut Cake, Wildberry Bakery - beautiful light cake with a balanced topping, it went on to win product of the year!
Dunnes Stores Simply Better Handmade Irish Salami with Fennel, Corndale Farm - sold like a mini sausage, really delicious
Dunnes Stores Simply Better Handmade Irish Raspberry Bakewell Slices, Carleton Cake Company - ideal if you want a homemade style cake for afternoon tea!
Dunnes Stores Simply Better Italian Mascarpone and Gorgonzola, Traditional Cheese Company - I am off to buy this now!
Dunnes Stores Simply Better Handmade Irish Free Range Chicken Liver Pate, Zanna Cookhouse - I find it can be difficult to buy free range chicken livers so I am off to buy this now too!
Dunnes Stores Simply Better Aromatic Korma Cooking Sauce, Honed Flavours - for a handy curry
Dunnes Stores Simply Better West Cork Co-Op Vintage Drinagh Cheddar Cheese, Bandon Vale
Dunnes Stores Simply Better Normady Butter Vanilla Sable Biscuits, Biscuiterie de l'Abbaye - best biscuits ever I heard!
Dunnes Stores Delicious Berry Granola, Kestrel Foods- if I run out of my homemade one I'll buy this!
Dunnes Stores Simply Better Handmade Buttermilk Ranch, SAGE - apparently it tastes amazing!
Dunnes Stores Simply Better Organic Lemongrass and Ginger Tea, Solaris Tea - lovely fragrant herbal tea
Dunnes Stores Simply Better Irish Angus Fillet Steaks, Tender Meats
Dunnes Stores Simply Better Corn Fed Stuffed Chicken Crown, Manor Farm - great for a hassle free festive dinner!
Dunnes Stores Simply Better Slow Steamed 18 Month Matured Christmas Pudding, Seery's Bakery - If a relative doesn't make a pudding for me I can buy this one!
Dunnes Stores Laurent Miquel Cote 238 Pech Gentille Albarino 2021, Laurent Miquel - Gold winner
Dunnes Stores Markus Huber Gruner Veltliner 2022, Weingut Markus Huber -
Gold winner

ALDI

Aldi Double Oat Kavanagh Granola, The Foods of Athenry - if I run out of my homemade one I'll buy this!
Aldi Specially Selected Tipperary Dry Aged Black Angus Rib Eye Steak, ABP Cahir
Aldi Specially Selected Irish Black Angus Striploin Steak, ABP Cahir
Aldi 32 Day Matured Angus Fillet Barrell with Red Wine Jus, ABP Cahir
Aldi Specially Selected Irish Black Angus 40 Day Matured 3 Rib Roast, ABP Cahir
Aldi Château Billeron Bouquey Saint-Émilion Grand Cru 2018 - I love a good wine recommendation!
Aldi Veuve Monsigny Champagne - Gold winner
Aldi Specially Selected Beechwood Smoked Maple Flavoured Back Bacon Rashers, Oakpark Foods really good quality & gold winner
Aldi Specially Selected Hickory Smoked Irish Streaky Bacon Rashers, Oakpark really good quality & gold winner
Aldi Specially Selected Maple Dry Cured Beechwood Smoked Irish Back Bacon Rashers, really good quality & gold winner

Lidl

Lidl Deluxe Vintage White Slices, Glenstal - judges were raving about these, particularly the price point!
Lidl Deluxe Vintage Red Slices, Glenstal - judges were raving about these, particularly the price point!
Lidl Deluxe Pork and Apple Sausages, Sean Loughnane - great balance
Lidl Brennans Fresh Pan, Brennan Bakeries - I have been advised I must try this!

Supervalue

SuperValu Signature Tastes Irish Organic Lightly Smoked Salmon Darnes, Keohane's Seafood
SuperValu Signature Taste Irish Atlantic Hill Lamb Leg, Kepak

B Some products I have bought previously and I will buy again:

Aldi Gluten Free Chicken Fillet, Rosie & Jim Tasted great, crunchy coating & kids can air fry it and make a tasty chicken fillet snack!
Silver Hill Duck Fat
North Cork Creameries Ór Real Irish Butter - year after year this butter wins gold!
Ethos Rest Hemp Tea - love this hemp tea, make in Wicklow
Pizza da Piero Stonebaked Pizza Bases LOVE THESE, our weekend night in is so often assemble your own pizza
Lidl Ham, Portobello Mushroom and Marscapone Woodfired Sourdough Pizza, Crust & Crumb - this ready made chilled pizza is really good and a fantastic pricepoint

Dunnes stores

Dunnes Stores Simply Better handmade Irish ham and vintage cheddar quiche Lorraine by Zanna Cookhouse - great for food on the go, I take it when I am heading sailing for the day!
Dunnes Stores Simply Better Irish made caramelised hazelnut ice cream by Morelli - doesn't last long!
Dunnes Stores Simply Better Handmade Sticky Toffee Pudding Crown, What's for Pudding? - I have been known to buy the little tray (5 portions) but this sounds like a great festive dessert!
Dunnes Stores Simply Better Chateau de Pierreux Brouilly Reserve Du Chateau, Cassidy Wines - I like this one

Below is a reel I created of the awards night so you have an idea of the event!

Lunch and Learn Henpicked webinar Sept 5th

fiona@fionasfoodforlife.ie (Fiona Staunton) — Fri, 08 Sep 2023 11:48:35 GMT

What we eat can make a difference to how we feel and our symptoms during the menopause transition.

I was delighted to share my expertise on cooking with ease and relieving symptoms of peri menopause and menopause with the fabulous Deborah Garlick of Henpicked

You can read the transcript here on the henpicked lunch and learn page or watch the replay below

If you want to know more about my next 6 week menopause cooking course starting online on oct 11th then go to my website www.fionasfoodforlife.ie

Happy cooking!

Fiona

10 Tips to fresh salad jars this summer

fiona@fionasfoodforlife.ie (Fiona Staunton) — Thu, 27 Jul 2023 08:22:03 GMT

Nutritious tasty food on the go

As a busy mom, I understand the need for quick, convenient, and nutritious meal options. Salad jars can be a lifesaver when it comes to providing healthy and satisfying meals on the go. Here are my top 10 tips for preparing salad jars efficiently:

Plan Ahead: Dedicate some time during the week to plan your salad jar creations. Decide on the ingredients and dressings you want to use, and make a shopping list accordingly.
Batch Prep Ingredients: Wash, chop, and prepare the salad ingredients in batches. Store them in airtight containers or reusable bags in the fridge for easy assembly later.
Keep Dressings Separate: While I often layer the dressing at the bottom, it can get soggy if prepared in advance, so maybe store it separately in small leak-proof containers or dressing cups.
Use Ready-to-go Protein: Save time by using pre-cooked and ready-to-eat proteins like rotisserie chicken, canned beans, edamame beans or boiled eggs. These can be easily added to your salad jars for a boost of protein. Adding toasted seeds and chopped nuts also helps increase protein.
Choose veggies wisely: Opt for veggies that require minimal chopping, such as cherry tomatoes, baby carrots, frozen corn or edamame beans. This will reduce prep time and make assembling the salad jars faster.
Mix and Match Ingredients: Get creative with your ingredients and mix and match to keep things interesting. Use leftovers from last night's dinner or utilize pantry staples to add variety.
Invest in Stackable Containers: Consider investing in stackable salad containers or mason jars with dividers. These will help keep your salad components separate until you're ready to enjoy them.
Prep Multiple Jars at Once: Make a batch of salad jars for the whole family at once. This way, you have several meals ready to grab from the fridge whenever needed.
Get the Kids Involved: If your kids are old enough, involve them in the preparation process. They can help assemble their own salad jars with their favourite ingredients.
Texture Matters: Add a variety of textures to make the salad more interesting. Include crunchy elements like nuts, seeds, or croutons, and mix in softer ingredients like avocado or cheese.

Salad jars are a convenient option for busy moms and a great way to ensure that your family gets their daily dose of veggies and nutrients. With a little planning and organization, you can whip up delicious and healthy salad jars in no time and be ready to go when the summer weather hits!

There are lots more recipes available on my website Fiona's food for life . I love including SHINES SEAFOOD products in my salads & I often top the jar with a spoon of Spoonful Botanica l. I always make my dressings with a good quality extra virgin olive oil like the ones I get from Sarahandolive

I hope you find this helpful and please feel free to share with your colleagues.

#workplacewellbeing #summersaladjars #picnicrecipe #recipe.

New Paragraph

The Story of Chocolate

info@fionasfinefoods.ie (Fiona Staunton) — Fri, 07 Jul 2023 12:24:09 GMT

Does chocolate grow on trees?

Chocolate does grow on trees!

As a child and young adult I used to like milk chocolate. Now, as I am more aware of what I am eating I prefer dark chocolate, I find milk chocolate too sweet and as for white chocolate - I don't think it should be called chocolate!

At Easter time we are surrounded by chocolate, but do you know where it comes from? How it is made? Until recently I didn't! If you want to make your own chocolate or perhaps some mini solid Easter eggs, here is my recipe .

If you have been to one of my many cookery classes then you will have tried my raw power bars , these are delicious nutrient dense snacks containing cacao nibs (100% cocoa solids) and topped with chocolate I make myself from cacao butter, cacao powder and raw Irish honey. Only three ingredients needed to make chocolate yet if you look at the number of ingredients on the back of an Easter egg, or bar of chocolate you will probably find at least 10 ingredients, and how many do you even recognise?

Now with my menopause cooking course the chocolate seed bars , loaded with nutrients are the most popular!

The Back Story

Most of the world's cocoa is grown in a narrow belt, 10 degrees either side of the Equator because cocoa trees grow well in humid tropical climates with regular rain and a short dry season.

Cocoa beans grow in pods, directly from the trunk of the cocoa tree. Each tree produces between 20 and thirty pods a year, each pod contains between 20 and 50 cocoa beans, a year's harvest from one tree will make approx. 500g chocolate.
Once the pods are harvested, the beans are then fermented, a process that can take anywhere from 2-10 days and then dried. They are then ready to be processed.

Cacao (processed at a lower temperature) is high in antioxidants, better nutritional content V's
Cocoa (more processed and at a higher temp) highly processed and few nutrients remain.

We are now used to seeing % cocoa solids on chocolate, the more pure the chocolate the higher the percentage but the more bitter the end product. Cocoa solids (cocoa bean) can be processed into the following materials.

Cacao butter - white fat substance that is firm at room temperature.
Cacao/cocoa powder - Brown powder that is used in drinks and baking.
Cacao nibs - 100% cocoa solids, ie the cocoa bean chopped up.
Cacao - 100% ready to make into the nutritious cacao drink.

I always buy Cacao butter, powder and nibs rather than cocoa powder. It can be purchased in most health food shops and many Super Value Supermarkets. An Irish company Nibbed now sell the 100% cacao to make the drink as well as some bean to bar products. I have also interviewed the founders Anna & Lisa on my podcast, Cook Eat Nourish which you can listen to here through my website .

While I certainly am not a chocolatier, making chocolate from scratch to coat power bars or other treats is very easy and you can control the quality and volume of sweetener added while ensuring you get the maximum nutritional content possible.

Enjoy World Chocolate Day

Fiona

Nutritious salad for the week

fiona@fionasfoodforlife.ie (Fiona Staunton) — Wed, 05 Jul 2023 07:01:21 GMT

This Asian style slaw is easy to make ahead and dress as you need it

Summer is about being outdoors, making the most of the weather and enjoying time together.

I love making this salad and it keeps for up to 5 days, be sure to cover with cold wet kitchen paper and only dress it as you are about to serve it. This salad is perfect with BBQ, great with a piece of fish, perfect in a salad jar and lovely with fish tacos! Whats not to love about this?!

Ingredients: Serves 8-10 portions

4 carrots grated
1/4 white cabbage shredded
1⁄4 red cabbage shredded
1 courgette grated
2 long red peppers thinly sliced
100g mangetout or green beans sliced
3 scallions, thinly sliced

Dressing- mix in a ja r
30ml apple cider vinegar
90ml extra virgin olive oil
1 lime, zest & juice
1 tbsp chili oil
1 tsp fish sauce
1 tbsp honey
1 tbsp sesame oil
thumb piece ginger, finely grated
2 tsp salt

Method:
1. Prepare the vegetables, cover with wet kitchen paper but don’t dress it until you want to eat it, that way it will stay fresh in the fridge for days.
2. Make the dressing by shaking all the ingredients in a jar, and dress as needed.

Sit back and enjoy!

Can you dream a little bigger?

fiona@fionasfoodforlife.ie (Fiona Staunton) — Wed, 21 Jun 2023 08:28:43 GMT

I gained so much more than I thought I would from visiting Eurodisney

Dream a little bigger

Laugh a little harder

Sing a little louder.......

This is the message I took from Eurodisney last week, along with a belief in PERFECT TIMING.

In Oct 2019 I wrote on the inside of my 10-year-old daughter's birthday card that I would take her to Eurodisney. I hadn't booked it yet but did intend to book in Spring 2020. Then Covid hit, then I was diagnosed with breast cancer and had to undergo treatment. So in early May this year, 2023, I made the decision that it was going to happen soon. She had been very understanding but it was always there in the back of her head.

Last week I flew to Paris with my daughter and her friend for two days in Eurodisney and one day in Paris. I didn't have any expectations as to how I might enjoy it, it was all for her. Well, the excitement was infectious, the rides were so much fun the music, light show and fireworks were amazing. I am so grateful to have found my inner child!

Disney created a song to celebrate 30 years in Paris and I can't get this song out of my head.

Un monde qui s'illumine , ( which sounds like 'a monkey see loo me' but means 'a world that lights up'!) . The chorus, Dream a little bigger, Laugh a little harder, Sing a little louder has inspired me to find my inner child, full of belief, excitement and happiness.

Had we gone to Eurodisney back then in 2019/20 she would not have experienced it with a friend and I don't know that I would have gained so much inspiration from the trip, without the 30th year celebrations and my situation. Look at the photo above and who do you think is enjoying the ride the most? I'm on the right in the front!

Each day I inspire those around me to cook nutritious dishes with ease but today I would love you to ask yourself, Can you dream a little bigger, laugh a little harder and sing a little louder?

I wonder could Walt Disney have dreamt of anything as big as what has now been created when he began creating in 1920!

Here is a Youtube link to the song Un monde qui s'illumine ,

Making a Difference - Radio interview

fiona@fionasfoodforlife.ie (Fiona Staunton) — Tue, 30 May 2023 08:26:28 GMT

Cook Eat and Nourish to make a difference if your life with Fiona Staunton

Making a difference through food.

I was delighted to chat with Becci Harrison of Fishers Department store in Newtown Mount Kennedy in Wicklow on Dublin City FM and lunchtime on Mon May 29th and it was aired on Dublin South radio on Monday evening.

We squeezed a lot into this short interview!!

Why does nourishing food matter at all.

How I help people, through real time cookery demos in workplaces, one on one in your home and online cookery demos.

My breast cancer and induced menopause story

And of course some recipes, a tasty salad and some healthy snacks!

Note: I'm sorry but there no longer tickets available for the summer cooking demo in Citywest May 30th!

You can listen to the interview on playback. Here or click on the image above .

Can you afford not to address menopause in the workplace?

Tue, 16 May 2023 08:10:07 GMT

What are you doing in your workplace to enable colleagues to thrive?

A recent study from The Mayo Clinic in the USA found that "menopause-related symptoms such as hot flashes, night sweats, mood changes, sleep disturbances, joint aches and cognitive difficulties damage the quality of life for millions of women. They also can adversely affect women in the workplace. A newly published Mayo Clinic study puts numbers on that cost: an estimated $1.8 billion in lost work time per year and $26.6 billion annually when medical expenses are added, in the U.S. alone."

In a recent presentation about menopause and the workplace, Breeda Bermingham, working with Henpicked and AIB told us that more than 800K women in Ireland are experiencing menopause at this time. In 2023, life expectancy and the length of a woman's working life has dramatically increased from where it was 100 years ago and so now women live with menopause for a lot longer. This generation is one of the first to be actively engaged in the workplace through this transition. According to the Fawcett Society report 2022 around 80% of people going through menopause are at work, 1 in 4 consider leaving work and the cost of replacing this talent pool is huge. If you look at the social responsibility case, 46% did not disclose they were suffering from menopause symptoms as they were worried it would be perceived negatively, and 41% were worried their abilities would be questioned. It is the right thing to do, to enable colleagues to continue to thrive at work.

How are you addressing menopause in the workplace? Each workplace is unique, just as each person's experience of menopause is unique.

The power of food

I find when delivering my 6-week menopause cookery course in workplaces, most like to promote it as a cooking course to help alleviate the symptoms of menopause some like to call it their healthy eating cooking course. That's ok, it is based on eating for 6 key areas that are applicable to all of us; brain health, heart health, inflammation, immunity, mood and ultimate health, either way the company branded cookbook is a winner!

It might be useful for you to know some foods that may help alleviate menopause symptoms. I believe that nutrition and lifestyle are the foundation blocks for a successful menopause transition. Once these are in order, it is then a good time to seek help for specific symptoms and this may be with HRT, supplements or alternative therapies.

According to a US study, (The journal of North American Menopause Society) 88% of women experienced a reduction in hot flashes when following a plant-based diet and consuming 1/2 cup soybeans per day.

Until I experienced induced menopause I did not consume much soy at all. I now know that isoflavones, a phytoestrogen (plant-based compound found in soybeans) mimics estrogen in the body and may help alleviate some symptoms of menopause. It certainly did for me. I include them, as well as other food containing phytoestrogens, like lentils and flaxseeds in my daily diet. In my 6-week cooking course, I teach people how to make easy, tasty and nutritious dishes, containing phytoestrogens to nourish themselves through menopause and those around them.

Did you know that edamame beans are young soybeans? They are a natural source of protein, phytoestrogens, fibre, and vitamins, inc B & K. I like to buy them frozen, in health food shops, larger supermarkets and Asian supermarkets. below are some ideas of how they can be included in your daily diet. I simply steam them for a few mins and & refresh them in cold water then they are ready to go.

Recipes I regularly do:

Edamame, pea, mint & feta salad
Rendang curry
Smoothies
Salads
Snack with sea salt of Chinese 5 spice

Menopause in the workplace in Ireland

If you don't know where to start you could look at getting in touch with Breeda Bermingham , Loretta Dignam , Catherine O'Keeffe or Deborah Garlick - Menopause in the Workplace to help set up a programme.

In workplaces I have been in I have seen some of the following implemented:

Education and Awareness programmes
Flexible Work Arrangements
Wellness Programs
Policy Review and Accommodations
Manager Training
Employee Support Networks

Every workplace is different. Just like everyone's experience of menopause is different.

I can certainly help from a food perspective. If you would like to have a cookery demo in your workplace so that employees are supported, educated, nourished and empowered to nourish themselves and those around them then please feel free to book a discovery call with me.

You can find out more about the workplace menopause cooking course we offer at Fiona's food for life. here.

What is the best breakfast for menopause

fiona@fionasfoodforlife.ie (Fiona Staunton) — Mon, 08 May 2023 08:25:44 GMT

This is a question I am often asked when people inquire about my menopause cooking course

Menopause is a natural biological process that occurs in women as they age, typically between the ages of 45 and 55. During this time, a woman's body undergoes significant hormonal changes, which can lead to a range of physical and emotional symptoms. While there is no single "best" breakfast for menopause, there are some foods that may be particularly helpful in mitigating the symptoms associated with this stage of life.

One of the key considerations for women going through menopause is to maintain a healthy weight. Hormonal changes during this time can make it more difficult to lose weight or maintain a healthy weight, and excess weight can exacerbate symptoms like hot flashes and night sweats. Therefore, a healthy and balanced breakfast can help set the tone for the rest of the day and support overall health.

Whole grains are an excellent choice for menopausal women, as they provide fiber and complex carbohydrates that can help regulate blood sugar levels and promote digestive health. A bowl of whole grain cereal or oatmeal with milk is a great way to start the day. Oatmeal, in particular, is a good source of phytoestrogens, which are plant compounds that mimic the effects of estrogen in the body. While the evidence is mixed on the efficacy of phytoestrogens for menopausal symptoms, some women find that they can be helpful. Overnight oats are a great option, and not just for breakfast! My banana and blueberry pancakes are popular too for when you have some time.

Protein is another key nutrient for menopausal women, as it can help with muscle maintenance and repair. Greek yogurt is an excellent source of protein and can be paired with berries and nuts for added nutrients. Berries provide antioxidants, which can help reduce inflammation in the body, and nuts provide healthy fats that can help support brain health and reduce the risk of heart disease.

Eggs are another great source of protein and healthy fats, and can be paired with spinach and whole wheat toast for a satisfying and nutritious breakfast. Spinach is rich in vitamins and minerals that can support overall health, and whole wheat toast provides fiber and complex carbohydrates that can help regulate blood sugar levels. Learn how to make an omlette 3 ways and poached eggs with my recipes.

For women who prefer a lighter breakfast or are short on time, a smoothie can be a great option. I love adding milk kefir, containing probiotics and healthy fats, spinach provides vitamins and minerals, and berries provide antioxidants. Here is a fruit based milk kefir smoothie recipe . Adding protein powder can help with muscle maintenance and repair. I suggest making sure you have 5 portions of fruit and veg, of which two are veg! I go through this in detail on my 6 week cooking for perimenopause and beyond course

In addition to considering specific foods, menopausal women may also want to pay attention to their overall dietary patterns. The Mediterranean diet, which emphasizes fruits, vegetables, whole grains, lean proteins, and healthy fats like olive oil and nuts, has been shown to be particularly beneficial for women going through menopause. This way of eating is rich in nutrients that can help reduce inflammation, support brain health, and reduce the risk of chronic diseases like heart disease and diabetes.

In addition to paying attention to diet, menopausal women may also want to consider other lifestyle factors that can impact their overall health and well-being. Exercise is particularly important during this time, as it can help with weight management, reduce the risk of chronic diseases, and improve mood and sleep. Stress management techniques like meditation or deep breathing can also be helpful for reducing the severity of menopausal symptoms.

It's worth noting that menopause is a highly individual experience, and what works for one woman may not work for another. Therefore, it's important to pay attention to your own body and make choices that support your overall health and well-being. If you're experiencing severe or persistent symptoms, it's also a good idea to speak with your healthcare provider to discuss potential treatment options.

With the right combination of diet, exercise, and lifestyle changes, however, many women find that they can successfully manage the symptoms associated with menopause and enjoy a healthy and vibrant life.

East Coast FM food for Easter

fiona@fionasfoodforlife.ie (Fiona Staunton) — Thu, 06 Apr 2023 13:12:40 GMT

Listen back to the audio here from Thursday 6th 2023

Click here to listen to Becci Harrison from Fisher's of Newtown Mount kennedy talking through some of my easter recipes!

Choux bun chicks

Nutritious mini eggs

National Menopause Summit, advocating for change

fiona@fionasfoodforlife.ie (Fiona Staunton) — Sat, 25 Mar 2023 08:14:37 GMT

My key takeaways

March 23rd was the date for the 2023 National Menopause Summit in The Mansion House Dublin. It was a fantastic event organised by Sinead McNamara of Best in fest . Here is a short video of the highlights

I was a paying attendee at this years event but will hopefully be a panelist next year!

Grainne Seoige , who presented the fabulous menopause documentary on TG4 was the MC. She did an amazing job, keeping it all on time and asking all the right questions.

Dr Sumi Dunne , GP spoke about the Greene Score chart (The Greene Climateric Scale GCS)that can be used to see if a person is in menopause. Having worked in the menopause education space for the past 3 years I hadn't heard of the Greene score so I found this interesting. The main areas measured are

Psychological
Physical
Vasomotor

Studies have shown that women who score over 12 on the GCS are more likely to be perimenopausal . There is a wide range and you can find the chart online.

Sumi spoke how it is about how YOU feel, a blood test won't tell you if you are in menopause.

Listen to your own body, people often talk about loosing the 'old me'.

She then spoke about the symptoms of perimenopause and menopause.

The more common symptoms like; Vasomotor, disturbed sleep, musculosketal, mood changes, cognitive symptoms and urogenital symptoms.

The less know symptoms like burning mouth syndrome, fatigue, palpitations, loss of libido, headaches, dry skin, dry eyes and weight gain.

Katie Ridge of Adare HRM next spoke about diversity in the workplace, about why we need legislation for women's health in the workplace. It challenges stigma and discrimination, addresses taboos and helps to redress an unlevel playing pitch. She spoke about the need to consider specific needs of menopausal women, e.g. access to toilet facilities, cold drinking water and ventilation.

Interesting fact, in 1922 the soviet Union legislated for menstrual leave and now in no country in Europe provides for menopause leave!

Next up was Loretta Dignam, founder of The Menopause Hub , Ireland's first dedicated menopause clinic. Loretta was a guest on my Cook Eat Nourish podcast, recently, episode 36 , please check it out.

Loretta has done research on menopause and the workplace and talked about the overwhelm, anxiety, brain fog and hot flushes that many people have experienced. She spoke of a public campaign around 3 A's awareness, accessibility and affordability and also announced the menopause friendly workplace awards.

Next up there was a panel made up of the following and I have shared a point from each.

Karen McGowan , president of INMO spoke of #ovariesofsteel

Kay McCarthy founder of MCCP, spoke of knowing about perimenopause, loss of identity and losing the sparkle

Paula Maher, researcher at IADT is currently researching women in higher education

Fania Stoney of Great Places to Work spoke of communication, training and incremental changes and even mentioned a person who would use a certain emoji on a day when they needed a bit more support in the workplace.

Joanne Healy , of Bank of Ireland spoke about the menopause programme they have developed. She spoke of listening to the diverse needs of employees, overcoming obstacles and breaking taboos. One of her senior leaders wore the menopause vest for a day which stimulates hot flushes to help understand some of the challenges of menopause. Joanne said that the hybrid working framework at BOI helps to accommodate those experiencing menopause.

Menopause and mental health was a topic touched on a few times during the day. Dr Maire Finn has a dedicated clinic in Ennis and spoke of poor working memory, cognitive function that changes as a result of hormone patterns not age. She spoke of the 'window of vulnerability' in perimenopause.

'Lifestyle changes are key - but people just don't want to hear it', this is exactly what the image above reflects. Women need honest female friends, friends they can have a laugh with talk honestly.

There were a few questions for the panel, I loved what Katie Ridge said, "you cant go to work without your body", we need a good news story about inclusivity. Loretta recommended a book called Invisible Women by Caroline Criado Perez, exposing the gender bias women face every day

Next up was the keynote speaker Davina McCall who said our daughters and sons will be better off for all our work, scrabbling in the dark to find information. We need to reframe the way society views menopause, it should be a second spring reborn.

Davina was willing to share her own experiences of hiding perimenopause symptoms at work, divorce, finding love and her new TV programme, like a love island for middle aged people. 'It's important to show that getting older is fun'.

I loved Grainne's analogy of the dishwasher. Her mother always washes dishes by hand but now things have moved on and dishwashers are available so she will use the dishwasher, things are moving on in menopause. Lesson being, if things are there to help in menopause, use them.

Dr Caoimhe Hartley entertained us all with history and humour and shared lots of facts and science behind symptoms, cognitive, psychological, sleep, joints and genitourinary. She also delved into the changes in the vagina.

Caoimhe shared a quote from Robert Wilson in his book 'Feminine forever' in 1966 about when women lose their estrogen: "Breasts and genital organs will not shrivel, she will be much more pleasant to live with and will not become dull and unattractive"

She spoke about HRT, the different types, the risks and benefits. Currently we follow guidelines from the British Menopause Society but she did tell us that she is working with some colleagues to set up the Menopause Society of Ireland which I think would be great.

Next up was Deirdre Lundy and I personally thanked her for raising the awareness of the 'car crash menopause' that happens with surgical and medically induced menopause. It is such a challenge to face when you have already had a recent medical trauma and the symptoms can be like falling off a cliff.

Deirdre was instrumental in setting up the specialist free clinic to help such patients and more are to be opened around the country. Lifestyle options like diet, movement, weight, alcohol and smoking are key as well as psychological & physical therapies like CBT, mindful meditation, yoga, reflexology, massage etc. ARC cancer support is a fantastic resource for many. She also spoke about heart disease and menopause.

Deirdre is a breath of fresh air and aims to make menopause healthcare available to all, she received a much deserved standing ovation as she finished on stage.

Aveen Bannon, Dietician and owner of Dublin Nutrition Centre was up next, here are some points from her talk:

Phytoestrogens - mixed results on decrease of symptoms but either way foods containing phytoestrogens are high in fibre and have lots of good nutrients
Protein - spread it out throughout the day and have it with snacks and meals
Fibre- diets high in fibre tend to imply lower sugar which is good.
Muscle - we lose 1-2% lean muscle mass per year.
We are not meant to be the same weight we were when we were 20!
80/20 rule, 80% of what you eat should be healthy and this allows for 20% of other things you might enjoy
Don't have a treat when you are hungry or alcohol when you are thirsty!
36% decrease in risk for heart disease if you eat two portions of oily fish per week so eat up sardines, mackerel & herring!
Poor sleep can lead to increased energy intake
Gut health - consider probiotics, prebiotics, fibre, hydrations, movement/yoga, perhaps FODMAPS & check your supplement list
Mind your bones- Calcium, Vit D, magnesium, phosphorous, zinc and omega 3 are all great and should be included in your diet. prevent obesity, avoid smoking, limit alcohol consumption and consider resistance, balance & weight-bearing exercises.
Heart health - weight management & movement, fibre, Mediterranean diet, cholesterol lowering and triglyceride lowering
Supplements- possibly Vit D and Magnesium (magnesium glycinate) some may need calcium, omega 3 and probiotics. There are some more herbal supplements women may consider (be aware of contra indications) these include red clover, isoflavones, black cohosh, sage and chaste tree berries.

The second panel consisted of

Janis Morrissey - Irish Heart Foundation - her heart matters campaign, check out the campaign here - we know what we need to do but its the 'how' we are missing. This is the gap I aim to fix with planning, preparing & cooking food!

Maeve Whelan, pelvic floor physio spoke of the importance get looking after your pelvic floor, it really is something your future self will thank you for!

Siobhan O'Donovan spoke about the importance of posture and how breasts tend to pull our posture into a more stooped position

Sarah Alcock , founder of PrimeFit by Sarah spoke about the importance of weight bearing exercise

Dr Brian Kennedy , the only male speaker on the day has set up a huge GP community (over 1000) to support each other on prescribing HRT, such a well needed support around the country.

Sallyanne Brady i s a remarkable woman who set up The Irish Menopause group and was responsible for the initial email that kicked off the Joe Duffy discussion on menopause last year. She spoke openly about losing her mum when she went through menopause and the tough mental health challenges Sallyanne faced herself in early menopause. Sallyanne spoke of the amazing community but how they still had lost some people to suicide and one lady stood up and thanked Sallyanne for saving her life two years ago! She campaigned for menopause to be taught in schools, which I think would be fantastic.

The second moderated panel had 9 experts on the stage and Grainne opened up the floor to questions. There was a great supportive open vibe in the room.

This was followed by a session from comedian Deirdre O'Kane who had us all in stitches laughing.

It was a long day but well organised day. I think most attendees were there to take evidence based information back to their workplaces to support employees. I attended to ensure I was up to date with all information and resources I share on my 6 week menopause cooking course.

If you didn't get to attend, or even if you did but didn't take notes, I hope this helps you!

Pancake Tuesday, were it all began

fiona@fionasfoodforlife.ie (Fiona Staunton) — Mon, 20 Feb 2023 14:31:42 GMT

My nutritious & easy recipe & some history of its origin

Firstly, where does the tradition of pancake Tuesday come from?

Pancake Tuesday, also known as Shrove Tuesday or Mardi Gras, is a day steeped in history and tradition. It is celebrated on the day before Ash Wednesday, which marks the beginning of Lent in the Christian calendar. Lent is a period of fasting and reflection leading up to Easter Sunday, and Pancake Tuesday has its roots in the tradition of using up rich ingredients such as sugar, butter, and eggs before the fasting period began.

The origins of Pancake Tuesday can be traced back to medieval times, when the Church would encourage its followers to confess their sins and seek absolution before the start of Lent. The word "shrove" comes from the Old English word "shrive," meaning to confess one's sins and receive absolution from a priest. On Shrove Tuesday, people would use up their rich ingredients by making pancakes, which were easy to prepare and delicious to eat.

In addition to being a time of feasting, Pancake Tuesday has also been associated with various customs and traditions. In some parts of the world, it is a day for racing pancakes or flipping them in the air, with the goal of catching them in a frying pan. Others might hide a small item, such as a coin or a ring, in their pancakes, and whoever finds it is said to have good luck for the year ahead.

Today, Pancake Tuesday continues to be celebrated in many parts of the world, and has become a popular event for families and communities to come together and enjoy a delicious meal. Whether you prefer your pancakes sweet or savory, this day offers a chance to indulge in this beloved comfort food and celebrate a long-standing tradition.

Watch my reel on what we cook at our house on Pancake Tuesday!

Here is my recipe for the photo above:

These are easy to make and are great in the school lunchbox or as a delicious brunch, using oats instead of wheat flour.

Ingredients:

100g oats

50g chopped pecan nuts (optional)

1 tsp. baking powder

Pinch salt

1 ripe banana

150ml nut milk (or dairy)

200g blueberries

Coconut oil to fry

To serve: 2 bananas, sliced 1 tbsp. butter (coconut oil if vegan) 1 tbsp. chopped pecan nuts 1 tbsp. maple syrup

D irections:

1.Grind up the oats in a food processor to a powder.

2. Put the oats in a bowl with the baking powder, nuts and salt.

3.Blend the banana with the milk in a processor

4. Mix the liquid with the oats and stir to blend.

5.Heat 1 tsp. coconut oil in a non-stick pan over a medium heat. Drop 1 large tbsp. of the mixture onto the pan for each pancake, cook 3-4 at one time.

6. As you begin to see air bubbles appear from the base of the pancake, push 3-4 blue berries into the half cooked pancake and turn them over, fry for another 1-2 mins.

7.Repeat step 5 & 6 until all pancakes are cooked, place in a warm oven to keep warm.

8. To cook the bananas, melt the butter in a pan, add banana slices and cook until they just begin to caramelise.

9. Serve 3 pancakes per person, topped with the caramelised bananas, natural yoghurt, berries & maple syrup and enjoy!

I used to be anxious, stressed and lacking confidence

fiona@fionasfoodforlife.ie (Fiona Staunton) — Tue, 31 Jan 2023 17:16:56 GMT

I'm delighted with the joy and calm I found on our ski trip this year

I want to share my experience to see if it helps others. It's about finding calm and joy in family life when situations can be a challenge, told from my perspective on a recent family ski holiday.

I started skiing when I lived in Australia in 2001. I loved it and made lots of trips to the slopes of Australia and New Zealand. I was a moderate skier, confident and took it easy rather than speedy. I transitioned to the Alps when I returned to Ireland in 2008, beautiful long runs in stunning scenery, a bit more challenging than the southern hemisphere but so vast and full of opportunities for every level, I was lucky if I got in one week per year!

I don't know if it was an age thing or becoming a responsible parent, or lack of time on the slopes that changed things for me but I turned from fearless Fiona to a nervous Nelly! I became anxious before heading down a slope, lost my technique, just about made it down & found it stressful trying to keep up with the others. I lost my ability to find joy in skiing and would tense my whole body as I put in a lot more turns than everyone else!! Can you relate to this?

In September, I began the Proctor Gallagher Institute thinking into results programme (TIR) with Ewa Pietrzak , it is a basically a mindset programme. I joined intending to gain knowledge to grow my business but in fact I have seen a huge shift in my mindset throughout my life. Family and friends have remarked on my calm, confident approach things. I have learnt skills that I can apply to many situations.

So I decided to put what I learnt with Ewa into practice on my recent ski holiday. Here are a few things from the programme that kept going through my mind, that may help you.

I am responsible for all my results (nobody else)
Expect success (not avoid disappointment)
Think of what you want (not what you don't want)
Maintain a high positive energy (gratitude practice is great, as is music!)

Emotions can be challenging in midlife. I certainly found lack of confidence and increased anxiety as symptoms I suffered from when my menopause arrived like an avalanche! The last time I skied was just before lockdown, before covid impacted the world and before my breast cancer and induced menopause. I made the decision this year to live my life with calm, joy and abundance and I think I am on the right track if this ski holiday is anything to go by.

If you are experiencing new anxiety in midlife, you are not alone. I survey all attendees of my six week menopause cooking course to address their symptoms and their situation so I can tailor the content to exceed everyone's needs. Over the past 5 courses, anxiety has come through as a symptom that has affected almost all attendees and I am sure the course starting on feb 7th will be no different.

Hopefully some of my thoughts here might help you and if you want to know more about the 6 week cooking course to help you thrive in midlife then please contact me.

Easy beetroot soup

fiona@fionasfoodforlife.ie (Fiona Staunton) — Wed, 11 Jan 2023 11:33:16 GMT

This nutritious soup is so tasty and easy to make.

This is a delicious, velvety smooth soup. Make a large batch and freeze for another day.

Beetroots contain antioxidants and phytochemicals that have been shown to relax blood vessels and lower blood pressure.

Beetroot is in season in Ireland now

Serves: 4 portions
Prep time: 20 mins

Ingredients:
2 tbsp olive oil
1 onion, chopped
2 cloves garlic, finely chopped
350g fresh tomatoes, chopped
500g cooked beetroot, (not in vinegar!) cubed
500ml vegetable or chicken stock
Salt and pepper
Yoghurt or coconut cream to serve

Method:
1. Heat 1 tbsp olive oil in a large saucepan and gently sweat the onion until translucent.
2. Add the garlic and tomatoes, stir and cook for another 5 mins.
3. Add the beetroot, stock, add a little more water if necessary to cover the beetroot in the pan.
4. Simmer for 10 mins, blitz in a blender or using a stick blender.
5. Serve warm with a little Greek yoghurt and chopped nuts.

Variations: You can roast the beetroot yourself to achieve a more earthy flavour, and use the skins (wash first). Wrap each beetroot in foil and roast for 40 mins or until tender. I used the vacuum-packed pre- cooked beetroot but may sure it doesn’t have any added vinegar.

Serving suggestions: Serve warm with a little Greek yoghurt and chopped nuts. This is a beautiful light meal.

Storage: This soup freezes well and will keep in the fridge for 4-5 days.

This is one of the popular dishes in my 6 week menopause cooking programme. Next course starts next month.

Hassle free Christmas Dinner

fiona@fionasfoodforlife.ie (Fiona Staunton) — Tue, 20 Dec 2022 10:13:30 GMT

Let me help you get organised ahead of the big day.

�� I just love helping people with a problem around food & cooking. Would you rather be organised and enjoy the festive season with family and friends rather than be stuck in the kitchen?

If you like listening to podcasts, then why not listen to episode 26 of my Cook Eat Nourish Podcast where I talk you through my top 10 tips to reduce stress this Christmas.

��My recent reels on Instagram have been very popular, so if you are cooking this festive season, check them out so you can prep ahead and enjoy those meals.

They are listed in order of most views!
1. Garlic stir-fried Brussels sprouts
2. Make ahead gravy
3 . Slow Cooker ham
4. Pecan Cookies
5. Red cabbage
6. Edible decorations

Check them out and maybe share with someone who could benefit from these recipes and tips.

Wishing you a happy and healthy Christmas.

This book is life changing

fiona@fionasfoodforlife.ie (Fiona Staunton) — Mon, 12 Dec 2022 15:32:34 GMT

I would recommend this book to everyone, I really found it impactful and I believe I will go back to it time & time again!

I haven't written a book review in a while but having just finished The Magic by Rhonda Byrne I thought I just had to share it with you. It was written 10 years ago but I have only just discovered it now.

Perhaps it was just the right time for me and I was open to things, but I don't think any book has made such an impact on me.

Since August 1st this year I have done a daily meditation, with my cup of cacao every morning in a quiet space with a candle. Something so simple, but as a result things have changed for me.

I heard people mention The Magic so I decided to buy the book, not knowing a huge amount about it. Essentially it is a book about gratitude. If you asked me if I had a gratitude practice I would have said, 'yes!' Every night when I climb into bed using my fingers, I think of five things that I am grateful for throughout the day and it changes my mood and I can see that it has an impact and I fall asleep with his positive thoughts. I thought that was a fine gratitude practice and then I started on The Magic.

So in The Magic, it starts off getting you to do a gratitude practice where you write down each morning 10 things you are grateful for you then repeat them to yourself and you say the magic words 'thank you, thank you, thank you' at the end of each one.

I find it really gets me off on the right energy in the morning. Each night, you take a stone or rock or some type of small symbol from your bedside table you take that into your hand as a prompt to think of everything that you are grateful for that particular day and come up with something that you are most grateful for, this continues for the 28 days. Then for 28 days it will give you another exercise to be grateful for and this can vary. It can be in relation to tricky relationships, everyday relationships, it might be about money, lifestyle, desires, so many different things but each day there is a new practice. Each practice replaces the one from the day before so in reality you do 3 practices each day.

I have now finished my 28 days and I just feel it is life changing, my mood and my energy are so much more glass half full than glass half empty. My day starts on a more positive note so I would really recommend for anyone who would like a bit more of a positive slant to their lives to get the book and just try and commit to it for 28 days and see if it makes an impact for you!

For me anyway it will continue long beyond the 28 days. Perhaps think of it as a stocking filler or a gift for a friend, but I think it's certainly worth looking into! Below is a photo from the back of the book about some of the content.

New podcasts to inspire you

fiona@fionasfoodforlife.ie (Fiona Staunton) — Thu, 10 Nov 2022 15:38:53 GMT

Fiona chats with so many talented people and asks them for their top tips to help you improve your health

Do you listen to podcasts?

I love to listen when cooking, driving, walking the dog, or in the gym. It is a great way to learn from experts in their field while going about your day!. They are usually short and I like to listen at high speed (much to my family's annoyance!), so I can listen to more!

If you haven't listened to podcasts before, and don't have an app that you regularly use to listen to podcasts, don't worry, you can simply go to my website a nd play them on your PC!

My podcast is called Cook Eat Nourish Podcast and is available on Spotify and Apple podcasts .

Last month I re-launched my podcast, it is great chatting with so many talented people and asking them for their top tips to help you improve your health. In the first season, I interviewed Darina Allen , Rory O'Connell , Catherine O'Keeffe , and many other well-known names in Irish food and health.

Below you will find the first few episodes of this season, a new episode is published for you to listen to each Saturday. This Saturday I will publish the podcast with Dani Binnington of Healthywholeme on cancer and menopause and the following Saturday I will be interviewing the authors of The Menopause Diet Plan , Dr. Hillary Wright & Dr. Elizabweth Ward.

I hope you enjoy them and have some takeaways from each episode. Be sure to subscribe to receive my new episode each Saturday morning! If you can rate and review the podcast too that would be great! It helps more people hear about it.

Kimchi

Thu, 03 Nov 2022 10:01:23 GMT

I have this with eggs most mornings!

Kimchi is a traditional Korean dish, each house has their own recipe! Basically it is Chinese cabbage fermented with chilli paste. It has areal umami flavour, it smells stronger than it tastes. It is ideal with eggs or as a side dish and makes a delicious kimchi pancake to have with a beer or as a snack. Kimchi is a low-calorie, high fibre, nutrient dense side dish. It contains vitamin A, B & C and minerals such as iron, calcium, selenium.

Ingredients:

1 medium head Chinese cabbage
1/4 cup sea salt
3 cloves garlic, crushed
1 tsp grated ginger
1 tsp sugar
1 tbsp ground kelp (I use any ground Irish seaweed)

1-2 tbsp. fish sauce or tamari (if using seaweed)

1 to 5 tablespoons Korean red pepper flakes ( gochugaru ) (or use regular chilli powder but much less!)
1 daikon, peeled and cut into matchsticks (optional)
4 scallions, trimmed and cut into 1-inch pieces

Method:

1. Slice the cabbage: Cut the cabbage lengthwise into quarters and remove the cores. Cut each quarter crosswise into 2-inch-wide strips.

2. Salt the cabbage: Place the cabbage and salt in a large bowl. Using your hands (gloves optional), massage the salt into the cabbage until it starts to soften a bit, then add water to cover the cabbage. Put a plate on top and weigh it down with something heavy, like a jar or can of beans. Let stand for 1 to 2 hours.

3. Rinse and drain the cabbage: Rinse the cabbage under cold water 3 times and drain in a colander for 15 to 20 minutes. Rinse and dry the bowl you used for salting, and set it aside to use in step 5.

4. Make the paste: Meanwhile, combine the garlic, ginger, sugar, and seafood flavour in a small bowl and mix to form a smooth paste. Mix in the gochugaru, using 1 tablespoon for mild and up to 5 tablespoons for spicy .

5. Combine the vegetables and paste: Gently squeeze any remaining water from the cabbage and return it to the bowl along with the radish, scallions, and seasoning paste.

6. Mix thoroughly: Using your hands, gently work the paste into the vegetables until they are thoroughly coated. The gloves are optional here but highly recommended to protect your hands from stings, stains, and smells!

7. Pack the kimchi into the jar: Pack the kimchi into the jar, pressing down on it until the brine rises to cover the vegetables. Leave at least 1 inch of headspace. Seal the jar with the lid.

8. Let it ferment: Let the jar stand at room temperature for 1 to 5 days. You may see bubbles inside the jar and brine may seep out of the lid; place a bowl or plate under the jar to help catch any overflow.

9. Check it daily and refrigerate when ready: Check the kimchi once a day, pressing down on the vegetables with a clean finger or spoon to keep them submerged under the brine.(This also releases gases produced during fermentation.) Taste a little at this point, too! When the kimchi tastes ripe enough for your liking, transfer the jar to the refrigerator. You may eat it right away, but it's best after another week or two.

Variations: You can experiment and add in other vegetables if you like. Try Brussel sprouts.

Serving suggestions : Serve with eggs for breakfast, in pancakes as a snack, with a stir fry or blended through a salad.

Storage: Once opened, it keeps in the fridge for up to 2 months. Unopened it can keep in the fridge for up to 9 months.

Menopause and cancer podcast

fiona@fionasfoodforlife.ie (Fiona Staunton) — Sun, 25 Sep 2022 07:00:00 GMT

There is so much content to be found on this podcast, especially for women experiencing cancer and menopause.

The Menopause and Cancer Podcast

This podcast is run by Dani Binnington of Healthywholeme . I can relate to Dani’s experience and content so well. It was two years ago today I had my mastectomy for breast cancer which then led to induced menopause.

While Dani page & community, Healthy whole me, has been running for a while and she has lots of valuable information to share, her podcast only started recently.

I love listening to podcasts (usually on 1.5 speed!) in the gym, walking, in the car and if I am cooking alone in the kitchen. It is a great way to learn and also good research for my book on menopause cooking.

There is lots of information out there about the menopause but hardly any if you have had a cancer diagnosis as well, it can be a lonely place without support. Here is a summary of some Dani’s podcasts to date. Hopefully I will be on there soon sharing my menopause cooking experience!

⁠

Episode 13 with with psycho sexologist Kate Moyle, she really made me think about how sex was framed and presented in 90’s. She talks with Dani about what is normal and what you can do if you don't like the new normal!

Episode 12 is all about what happens to our vulvas and vaginas when the oestrogen levels drop and what can be done about it. Dani talks with Samantha Evans and Dr Charlotte Gooding

Episide 11 navigating divorce, cancer, menopause and new love. Dani talks to Alex Darby, professional coach, they talked about divorce and dating after cancer, double mastectomy's and how the heck to show a totally changed body to someone new!⁠

Episode 10 with Toral Shah, navigating Tamoxifen x3 and how stress, diet and lifestyle can impact your life and cancer. On social media she is The Urban Kitchen

Episode 9 with Dr Hannah Short, author of The Complete Guide to POI and Early Menopause, she talks about complementary therapy and continuously putting effort into your wellbeing.

Episode 5 Diet myths and facts with Dietician Hillary Wright. Hillary specialises in nutrition and women’s health. In this episode she will debunk some myths and share the latest evidence on Sugar, Fasting, Dairy & Soya.

Episode 4 Menopause and cancer at 30 with Stacey Owen, Stacey talks about her journey, the loneliness and the work she does with Trekstock and Davina’s documentary. Stacey is also an illustrator and can be found at The cancer cells.

Episode 3 Who & when & how to ask for help: navigating the medical system with Dr. Lindsey Thomas. Lindsey is a registered British Menopause Society Specialist. She talks about how we can help ourselves and how low estrogen affects women.

Episode 2 Wanting your own pre-cancer pre-menopausal self back with Carly Moosah, she talks about her challenging journey and how life is for living and making the most of it.

Episode 1 What are my non hormonal medical options in menopause treatment after cancer with endocrinologist Dr Annice Mukherje, she shares her own experience as well as talking about some promising developments .

Please do check out this podcast, wherever you listen to podcasts or through Dani's page

#menopausehealth #menopausesupport #perimenopause #podcast #menopauseandcancer #alwayslearning #menopausematters #menopausefood #menopausecooking

Elderberry Tonic

fiona@fionasfoodforlife.ie (Fiona Staunton) — Wed, 21 Sep 2022 06:05:57 GMT

A fantastic medicine made from elder berries, that tastes great and can be consumed throughout the winter with lots of immune boosting benefits.

Elderberries grow wild in hedgerows in Ireland in September. They grow from the same shrub that has elder flowers in May/June. If however you can't find enough, you can buy dried elderberries online . Scientists have proven that it can beat the flu, prevents colds and strengthens immunity.

How to make elderberry tonic

Ingredients:

1 cup Elderberries
1 Tbsp. Fresh Ginger, grated
1 tsp Ground cinnamon
1/4 tsp Ground cloves
1/2 cup raw Irish honey (for every cup of strained juice)

Directions:

1. Gather the elderberries, those with a red stem are ripe. You can buy dried organic dried elderberries if you don't pick any.
2. Use a fork to pull the berries from their stems, collecting them in a pot. Give them a little rinse.
3. Add water— 1:1 cups water-to berry ratio for fresh, and 2:1 for dried.
4. Add ginger, ground cinnamon and cloves.
5. Bring to a boil on the stove, then reduce heat and let simmer for about 20 minutes, then allow to cool.
6. Strain the liquid from the berries using a sieve, pressing on with a wooden spoon to get all of the juice out.
7. Add raw honey– local, if possible for the best health benefits– to the elderberry liquid. Stir until well mixed, and decant into jars. Store in the refrigerator.

Serving suggestion:

As a tonic, you can consume 1 tbsp a day, straight from a spoon. It is lovely in a cup of hot water and sipped slowly or I love to add it to my second ferment of water kefir to make a delicious festive sparkling drink which we take each morning to receive our dose of natures probiotics with an extra immune boosting benefit!.

And the winner is......

fiona@fionasfoodforlife.ie (Fiona Staunton) — Tue, 13 Sep 2022 22:53:16 GMT

The Irish quality food awards 2022 were presented on Sept 13th

Irish Quality Food Awards 2022

Tuesday night was fantastic, celebrating the Quality Irish Food Awards. I am privileged to be a judge for these awards. During the summer I spent a few days judging various products and then was invited back to help choose the overall winner.

There are numerous categories, the full list of 2022 finalists can be found here

The award I presented on behalf of the sponsor Dairymaid was

Retailer of the Year -Dunnes Stores

The other main awards of the night were won by the following:

Small Producer Award -Bo Rua Farm

Christmas Q Award - Dunnes Stores Simply Better Chocolate, raspberry and caramel yule log

Rising Star- Richard Gilpin Gilfresh produce

Here are some of the gold medal winners and the products that I tasted and recommend you try! I have divided them by supermarket to make it easier for you!

Simply Better -Dunnes Stores

Bruschetta - lovely crispy squares, ideal for entertaining quickly. Make up the tomato mix and top at last minute.

Gelato - Pistachio is nicer than than the hazelnut in my opinion, it very nice and smooth and topped with nuts

Sorbet - The raspberry one was delicious but the mango flavour was really nice too

Frozen cinnamon swirls, have a bag of these in your freezer and on a wet weekend morning, pop them in the oven and it is like being in a bakery, the smell is amazing and they are delicious with a flakey texture.

Garlic potatoes, this side dish is delicious, rich and creamy

Mango & passion mousse is a lovely refreshing dessert

Relax herbal tea - this is a really nice pleasant herbal tea to wind down at the end of the day!

Dunnes Stores - standard range

Fruit and nut family favourites cereal - a great value cereal that has a good texture, price point and nutrition profile
Ice cream cake - tasty easy dessert for the family
Cookie ice cream sandwich a good value ice cream sandwich

Aldi

Cookie Do - a great product, it is so handy to bake fresh cookies without the mess!
Whole raw duck, so moist and delicious

Lidl

Confit duck leg - this was moist, crispy skin and great flavour, Silverhill is the supplier
White pudding- nice tasty, textured white pudding
Ready made meal - the ragu pasta, so tasty and good value
Green curry rice - a very tasty ready made meal
Pad thai - a nice tasty classic Thai dish with lots of flavour and not too hot
Marinated duck breast with garlic and pepper - I usually go for plain duck breast but this marinade created a moist, deliciously tender breast
Duck pancakes - beautiful silver hill duck pancakes, always a winner

Also

Well done to Jinny's Bakery for winning 4 golds for their bakery mixes
One of my favourites Ethos for their hemp balance tea!

The full list of winners can be found here

Launch Day! My next 6 week cooking programme for perimenopause and beyonds tarts Sept 7th

fiona@fionasfoodforlife.ie (Fiona Staunton) — Wed, 24 Aug 2022 11:53:06 GMT

Recipes, flexible meal plans, evidence based nutrition tips & culinary tricks for women in midlife

The Cooking Course

Last few early bird places left ! I will post you out your own magnetic menu planner and shopping list template to help you get organised, reduce stress, cook from scratch, improve your health and nourish those around you. Book Now

For only €279 you will get

Practical 6 weekly meal plans for the whole household, with a particular focus on nutrients a woman needs in perimenopause and menopause.
An education on which essential nutrients can be found in which foods and how best to cook them.
Practical cooking and food shopping tips to save you time in the kitchen.
Inspiration in the kitchen.
My e-book with over 75 recipes
Links to lots of evidence based information to support you in menopause

With almost 30 years experience in the food industry, and recently experiencing medically induced menopause due to breast cancer I have lots of knowledge to share and would love to help you.

Course Content - Eating for a healthy midlife

Each week, dishes will be cooked based on the weekly topics below and those dishes will fit into the weekly meal plans

Week 1. Eat for your brain health

Week 2. Eat for inflammation & joint stiffness

Week 3. Eat for mood

Week 4. Eat for immunity

Week 5. Eat for your heart health

Week 6. Eating & living for ultimate health for the whole family

Recording available if you cannot attend live.

Listen to my BBC Interview to find out more.

Testimonials:

Excellent delivery every week, very well prepared. Fiona is a wealth of knowledge and this is reflected in her recipes which can be incorporated easily into everyday meals. She uses ingredients that are easily sourced. The course is unique in that it combines recipes, weekly meal plans and education on the menopause and nutrition.

Ber

Fabulous enjoyable course. Presentations were wonderful and packed full of useful tips and information. A very knowledgeable presenter

Susan

Fiona has a natural teaching skill and her nutritional knowledge is fantastic she made her cooking classes seem effortless and from that experience I have started to cook meals from scratch and I am really enjoying it.

Caroline

I learned so much from taking part on Fiona's Food for Life programme. It was packed with tips, tricks and delicious recipes full of nutrition and flavour. Fiona's follow up emails and website contains lots of helpful information on navigating the menopause journey. Great to get help from a passionate and knowledgeable health advocate and chef. Thank you Fiona!

Maeve

A weeks sailing itinerary on a bareboat charter from Athens around the Saronic Gulf

fiona@fionasfoodforlife.ie (Fiona Staunton) — Sat, 13 Aug 2022 19:57:34 GMT

My top 7 tips, recipes and recommendations

I decided to write this blog to give people a suggested itinerary and a look at things from a food perspective on a charter yacht. We were two families, each with a 16-year-old boy and an 11-year-old girl, one family from Ireland and one from Miami, Florida, we had met previously through kids sailing. We did not need a skipper as my husband had his ICC (International Cruising Certificate). We were keen to do our own itinerary and not join a flotilla. Scroll to the bottom if you want to see my top tips!

Set up

We arrived at Alimos Marina on Saturday to collect our boat (48ft Jeanneau Sun Odyssey) and set sail on our adventure. This blog will take you through the islands we visited, the adventures we had and the food and drink we enjoyed along the way.

You can get a boat provisioned, i.e., you order all the food and supplies, and it is delivered to your boat but as I have a keen interest in food, I prefer to hand pick the food myself. We headed to a local ‘self-serve’ supermarket that is only a few minutes’ walk from the marina entrance. In 30ºC+ heat that is a tough walk, especially with trolleys! The store was well stocked and well-priced.

I had an outline of a menu plan for the week, breakfast and lunch aboard and dinners mixed with on board when at anchor or in a Restaurant when at port. There were eight of us in total.

In the supermarket, we stocked up on water, wine, beer and soft drinks. I bought the ingredients to make muesli for breakfast, or eggs, if people prefer, Greek yoghurt and fruit. For lunches I rotated a few of my usual salads, 1. lentil salad with capers, onions and tomatoes, topped with toasted nuts, 2. Chickpeas with roast peppers and onion a nd 3. Quinoa with nuts, tomatoes, onions, herbs and dried fruit, all dressed with local olive oil, lemon juice and pepper and salt. And of course, 4. Greek salad. To accompany these salads we had tuna, sardines or omelette. To save time, tinned lentils and tinned chickpeas work well, unfortunately I could only buy the dried version of both but I did get jars of roast peppers.

For main meals, we bought kofta meat skewers, spanakopita , a Greek dish of frozen pastry with spinach & cheese, and frozen prawns , these were accompanied with the above mentioned salads. We usually have aperitif before dinner which consisted of beautiful Greek dips of hummus, tzatziki and tarmaslata, with tasty and crunchy toasted sesame bread sticks which I bought and you can see in the photos.

The supermarket allows you to take the trolley to the marina with you so long as you leave some ID with them until it is returned. The boys took our first trolley down to the marina and stowed the water etc, we decided to get a taxi with the remaining shopping as the others were all ready to leave the marina at that stage. A kind taxi driver took us the short distance for a nominal fee. Our charter company allowed us to pick up the boat early for an additional fee. We were keen to get ahead of the crowds and avoid the flotillas.

Day 1 Hydra

We set off from Alimos marina , there was little or no wind, so we mostly travelled under engine. We had bought nice ready-made salads and rolls t o have lunch on the first day. Our first destination was Hydra, a beautiful Island, popular with tourists, no cars allowed on the island and luggage is transported on donkeys and mules. We didn’t want to stay in the busy port (also the word is that if you want a berth in ports, you would ideally be there before 5pm) so we anchored in the neighbouring cove of Mandraki Bay . We arrived at around 8pm, sun sets at 8.30 pm in Summer in Greece. It was a beautiful bay with two little tavernas on the shore. It was our first attempt at anchoring stern to the shore with lines, it took us a while, but we got a nice comfortable, secure anchorage for the night, there were approx. 15 other boats in the bay. We had dinner aboard that night, unfortunately the peace was ruined by a neighbouring yacht running the engine all night, we think it was to keep their air conditioning running.

That night we had k ofta kebabs with tzatziki, watermelon and I made a couscous salad with lots of herbs, onions & nuts and started soaking the chickpeas for the next day. We couldn’t find the tomatoes we bought, and we never did find the tomatoes and cherries we bought at the supermarket!! The teens took the dinghy to the shore and walked the 20 mins over to the centre to explore, it would appear that socialising starts late around here.

Day 2 Sunday Molos & Dokos

The next morning, some went ashore for a fabulous coffee in the local taverna then we all headed over to the other side of the island to the town of Hydra , this took approx 20 mins, it was a beautiful coastal walk but scorching hot, so bring drinking water! There is a beautiful golden wind vane, jutting out over the sea. My first purchase was a handheld fan! Good value at €3, I felt I needed this as it was hard to fall asleep down below on the boat. The shops were very nice in Hydra , I found a lovely bakery, a shop that sells nuts per weight and lovely wines and traditional sesame seed bars, I prefer the crunchy, not too sweet variety compared to the chewy bars which I find can be a bit sweet. An issue we discovered on the first night was that our boat didn’t have any wine glasses so I popped into a hardware store on the island and purchased 6 ‘crystal style’ hard plastic glasses, (better for safety on the boat,) for only €8! In the supermarket I found an Argitakos Greek melon , which I had never seen before. It is oval shaped with a hard striped, yellow outside, inside it is quite similar to a Galia melon. The only shops that seemed very expensive were the clothing shops. We got a water taxi back to our boat from the lovely Meidonis Stravos, ‘Maria sea taxi’ for only €25, he even gifted us a bag of ice! +306937921838.

For lunch we headed to nearby Molos (still on Hydra ), it was a beautiful, quiet cove. Apparently, the long low house you see on the shore is privately owned. It is a lovely quiet anchorage which provides shelter from all winds except southwest, there are no facilities available here. There were about 6 other yachts in the cove with us. For lunch we had Tiropita, it is a pastry filled with cheese that we bought frozen in the supermarket and cooked in the oven on board. We had it with the couscous salad we made last night and the chickpea salad with roasted red peppers (jar), chopped tomatoes and sauté onions (if you have a chilli oil, it is great to use here!), dressed with beautiful Greek olive oil and seasoning.

Leaving Molos , we headed off for our first halyard swing of the holiday, we learnt from YouTube the best, and safest way to do these an all had great fun, check out my reel above, to see each crew member having their go! We continued onto our chosen destination that night which was a small island nearby called Dokos . Basically, our plan on day one was to get as far from Athens as we could and then hop around near there and slowly make our way back to Athens. We made the final decision each day as we left the current anchorage or port. There was plenty of fuel on board to motor all the way but we were keen to sail where possible. It was just fantastic that any time you were hot you simply jumped off the boat to refresh!

Navily is a fantastic app to use to decide which locations are suitable for your needs and the current weather. We were keen to avoid the crowds so based on reviews and weather we decided on Dokos North , a cove quieter than the main Dokos cove . There were only 4 other boats in the cove. We took the dinghy into shore and explored the island, it looked abandoned. There was a goat to greet us as we headed ashore, he disappeared very quickly, once you go beyond the abandoned buildings on the shore line you can walk across the red earth, with cactus, Cyprus and old olive trees scattered around. We discovered two white churches, very close to each other. The churches were newly painted and looked to be used regularly with candles still lighting, you can enter the churches, lots of folded chairs and many relics covering the walls, but nobody was to be seen on the island. There were a few houses around, peering through the windows you could see that they were well set up for visitors with chairs, beds, sinks, pots and pans, BBQs and chairs outside, a great quiet place for a hideaway! The views from the top of the island were amazing. The cove had such clear waters, a beautiful sunset and sunrise to be seen from the boat as well as a fantastic view of the stars. The one sad thing about here was the plastic that was washed up in the cove, so to help it would be good to bring a rubbish bag with you when you go to shore and collect what you can to dispose of properly.

That night we defrosted prawns and cooked them in garlic, olive oil and butter and served with b read and salads, I made a green lentil salad with capers, onions, tomatoes, lemon zest & juice, olive oil and seasoning which we enjoyed with the end of the c ouscous salad and the chickpea salad made at lunchtime. The wine of the trip was Akres, a blend of Moscofilero & Alepou grapes , with a picture of a tree on front, only €7 in the supermarket and delicious. That night we opened a tin of caprice, a local biscuit, it has a crispy wafer outside and a chocolate hazelnut centre, quite light and one is never enough! They can be frozen too for a chilled treat!

The anchorage is well sheltered, 5m of safe sand and hawser (stern lines ) on land. However, at 3.30 am my daughter woke me to tell me she couldn’t sleep due to banging & was too hot!! Basically, a swell had developed and the main halyard was banging on the mast, I tightened the ropes and she slept the rest of the night on the deck. The next morning we had a swim to refresh, those who hadn’t explored ashore did so and then we headed off on our next adventure.

Day 3 Mon Spetses

We headed to a beautiful bay, Baie de Zogiormia, a cove further west of the Spetses town. For lunch we had tuna & sweetcorn salad, along with the salads from the previous day. The cove was very quiet, ideal for a snorkel, although the boat had a few masks and a snorkel and a set of fins, we brought two full sets with us, we also rented a SUP board to allow for exploring from the yacht. I spent about 40 mins exploring the cove, visibility is great, lots of sea urchins and small fish to see. At the weekends, apparently it can be full of superyachts and jet skis but it was quiet for us on the Monday lunchtime in August.

We decided to hit the town of Spetses on Mon night. We tried to berth at the West side of the pier, alas that was full (4-5pm) so we had to come stern into the side of the inner harbour where we had heard there was a swell sue to the constant traffic of the water taxis. The harbour master assisted us getting into the berth and you can get water (€4 for nearly a full tank) and electricity there if you wish. We thought that as ourselves and two other yachts were sandwiched between two massive superyachts that the swell mightn’t be so bad. But we were wrong.

We headed off to explore Spetses town , a stark contrast to the vehicle-free island of hydra and the deserted land in Dokos. Walking around there were vespas whizzing by, constant fumes and a sense of a busy life. The supermarket was a short walk away, we were nearly out of water, each person drinking 3l min a day! On reflection I would have purchased more on the first day as the walk back to the pier with the trolley involves a few steps in Spetses!! The ice from the local kiosk was €4.50 a bag.

I suggest booking a restaurant any night you want to eat out, we booked Patralis Fish Tavern . It is a popular restaurant; they have a terrace on either side of the road and a beautiful view over the bay, very efficient and friendly staff and lots of fresh fish. We ordered appetisers to share, the fried courgette (zucchini) was a first for me and was delicious; thin, half rounds of courgette dipped in a light batter and fried until crisp in a fresh oil, grilled and fried squid as well as w hitebait were also popular. This was also the first time I had the marinated octopus dish on a bed or Greek Fava (yellow split peas creamed with olive oil and garlic), we got this again in every restaurant we visited! We also tried Saganaki, a Greek appetizer made with fried kasseri cheese, their scampi was delicious.

The four adults shared a grouper, you choose the whole fish, sitting on ice in a display cabinet and it is priced per kg, it was presented having been cooked on the BBQ whole and then the waiter filleted it. To accompany that we had a green bean salad , boiled and then dressed with olive oil, garlic and roast peppers, delicious! As well as a Greek salad . To finish we had their dessert plate with a small piece each of baklava, ice cream and fruit. All the staff had perfect English and they were so friendly and helpful. We had a stroll around the town after dinner, we even bumped into another family from our yacht club in Dublin while in Spetses, it’s a small world in sailing! The girls love horses so we took a horse and cart for a mini tour around the town, the breeze it created as me moved along was very refreshing!

Getting back onto the boat on the gangplank was a challenge that night with the swell from the water taxis, you needed to time it well! We actually had a bad night sleep and sore necks the next day due to the constant banging. It was a great place for teens, their favourite by far, they all got henna tattoos and found others to socialise with into the small hours and it felt like a safe place to let them do that. The next morning, I went to a local café and got the most refreshing mixed fresh fruit juice I have ever had and the others had a coffee overlooking the port. We then headed to the bakery for fresh supplies and pulled out of Spetses . So, would I go back? Yes, but I would anchor out and use the dinghy to get ashore, I wouldn’t recommend staying on the pier.

Day 4 Tuesday Bekiris Cave & Sedoni Bay

We headed off to the other side of the island and visited Bekiris Cave . There was a nice beach nearby too. We snorkelled from the yacht over to the cave and swam inside, if you waited a few moments your eyes could adjust to the light within the cave, it is quite large and there is a small sandy beach at the back of the cave. A torch would also be useful. There is a rental business on the beach, so the boys went wake boarding, there are lots of different activities accommodated here. We then headed along the coast towards the island of Poros and pulled into Sedoni Bay , which is actually on the mainland. This is a quiet cove we had to ourselves for the night. There were a few locals on the beach and groups of houses that appeared to be surrounded by a wall. There was a building site behind o ur boat on the east side where we anchored, stern to the shore.

For aperitif that evening, watching th e beautiful sunset (8.30pm in Aug) we had our favourite local wine, Akres, using Moscofilero & Alepou grapes, with a picture of a tree on front (€6/7 in supermarkets). We ate chilled watermelon, taramaslata and hummus with amazing breadsticks, (Makeaonika – Gitou, blue packet) found in all supermarkets there, made with toasted sesame seeds. For dinner we ate some kofta kebabs (we had bought from a nice butcher in Spetses) with tzatziki and salads already made in addition to the new quinoa salad with nuts, herbs, tomatoes and onions. That night I had a beautiful night’s sleep on the deck, fell asleep with shooting stars out the corner of my eye and no need to use a fan to cool myself, I had an eye mask to hand so that once I watched the sun rise I popped it on and got another hours sleep. The workmen started on the site around 7am but thankfully it was more chatting in the distance than jack hammering!

Day 5 Wednesday Soupia and Poros

For breakfast most days we had muesli (which I made on the first day) with Greek yoghurt and fruit . With homemade muesli you can be sure of the quality of the ingredients and add in anything you usually have, e.g. ground flaxseeds, nuts and seeds and perhaps omit dried fruit if you don’t like that. I add cinnamon to sweeten it. We left our mooring and headed to the lunch spot of Soupia, on the mainland, which was a busy spot and a bit exposed, be careful not to go in too far as it gets very shallow. There was a very small family run taverna there, if you want to go ashore. Straight after lunch of tinned sardines with chickpea, quinoa and lentil salad , together with a fresh Greek salad we headed for the town of Poros , on the island with the same name. It was a bit of a parade into Poros (as well as ferries coming in and out and a narrow channel in parts) and apparently to ensure a berth at the pier you need to be there by 5pm, we aimed to find a berth at the earlier part, where the fishermen were rather than further down in the busier area. I think we found one of the last spots at 4pm, they are tight so it can be a bit tricky, we put a lot of chain out and tied the stern off to a fixed chain on the harbour wall. It was a lovely town, a lot more character than Spetses and no swell. Everyone was so friendly and helpful.

That night I had booked a table at Poseidon which was a beautiful spot to watch the sunset, with a cocktail, just across a small road from the pier where lots of yachts had berthed, as usual there were lots of super yachts as well as smaller yachts. In Poseidon , they had a novel light, the size of a 500ml container that you turn upside down and it lights up red to call the waiter. We shared appetisers again, marinated octopus in a dressing was delicious. The fried courgette (zucchini) was cut more like a chip and was nice but not as nice as the thin half-moon pieces I had previously, the fried squid was delicious and the grilled talagani with homemade tomato jam was delicious as were the salt cod balls . For main course I had sea bass with a beetroot puree on a bed of samphire style sea vegetables, others had lamb chops, fisherman’s linguini and burger(no bun) and chips from the kids menu, all delicious. We had lovely Greek wines. At the end of the meal the adults were presented with a glass of a cross between limoncello and gelato, it was very tasty and refreshing. The bill was approx. €300 for 8 people including drinks, we weren’t rushed from the table at all, but I certainly was glad I booked as it is a busy spot.

After dinner, the girls headed off souvenir shopping for evil eye bracelets and necklaces. The evil eye is essentially a symbol to deter the wicked energy that a person can transmit to another. Around Greece there are a lot of cats and in this restaurant two cats decided to fight under my seat and scratched my legs! I got a fright but the restaurant staff were super and gave me all the first aid items I could need! There were two birthdays that night and the staff brought out large candles and everyone sang happy birthday! It was nice to stroll back to the boat along the pier, the shops are all still open until midnight so it was very pleasant to browse and buy a few souvenirs. We had a nice quiet night on the boat and slept well and the teenagers enjoyed the night, hanging out with some locals.

The next morning, we headed to the second plaza on the strip and had delicious coffees and I enjoyed another fresh juice. There is a large selection of cafes to choose from and we got some pain au chocolat for the girls too! It is well worth walking over the hill, there are classic Greek streets, lots of steps, the ground painted white with blue windows on the buildings and lovely colourful draping flowers, as well as lots of churches! There always seems to be a mass or singing on in the churches. We then headed out the channel from Poros , it is a busy port but there is space for everyone as you can anchor a little out and take the dinghy to shore. There are also some quieter coves beyond the town that you can visit, and one has a small inflatable water park with slides etc.

Day 6 Thursday Egina

It was windier in the latter part of the week, and we had 20 knots and sailed a close reach towards the island of Egina, we were doing about 6/7 knots with full sails. Our next stop was Ormos Mouriotti , a beautiful bay, which was quiet to begin with but as it was the last night of charter for most people before they had to return to the Athens Marina it became busy. Having said that it was a lot less busy than the neighbouring cove of Cape Pirgos . While getting our mooring right, again we dropped a lot of chain and had to keep an eye that nobody came in over our line, we needed longer lines ashore, one crew member prepared a tuna and sweetcorn salad together with the salads from the previous night , all ready once we were settled. We finished off with delicious baklava and katafai which we had bought ashore. After lunch I had a much-needed snooze and then we decided to stay on here for our last night. I admired the surrounding boats that had hammocks and doing it again, I think I would recommend a hammock that can be hung from the boom to create a lovely private spot to chill!

It was a lovely place for a snorkel or perhaps a trip on the SUP. There were lots of small fish. The beach ashore, like many others was full of stones but the first 80m or so of water had a sandy bottom which was nice underfoot. There were some very nice properties ashore, a helicopter dropped someone off while we were there. There were also some guard dogs barking occasionally, otherwise peaceful. The cliff edge has eroded somewhat, and you could see the deep roots of one of the olive trees which I found quite interesting. Dinner was Spanakopita, a thin pastry with spinach and feta which we had purchased frozen two days ago but wasn’t still frozen in our freezer!! It takes 35 mins to cook, and we could only cook one at a time so I made another lentil salad to accompany a Greek salad and Quinoa salad from the previous day. That night I slept on the deck (I used a bit more mossie repellent this time as I was bitten the first night I slept out and I react badly).

I mentioned previously that the water was very salty, one of the boys decided to do an experiment and see if they evaporated the water how much salt would be left. Well from about 100ml of Meditteranaean sea water we got 1.5 tbsp salt, you can see it here on the knife in the photo above! You can see some in the picture below, we also used the sea water to cook our pasta and our lentils !

Day 7 Egina & Alimos Marina, Athens

Leaving Ormos Mouriotti we headed further up north to Nisida Nisida , still on Egina. The water was crystal blue. We anchored under the shelter of the small island, it is very shallow on the east side so I suggest entering from the west where you can anchor in 3-4 m of good sand. This gave us a place to explore and shelter from the north wind. We headed to the small island in the dinghy, it was very hot ashore, only then did I appreciate how much cooler it was on the boat with a breeze. It appeared that there was a white church on the island but on closer inspection the building was divided in two, with a lovely, shaded terrace to one side. One door led to a church with candles lighting, lots of relics along the wall and an alter on the top, with a lovely small window at one end letting in light. The other door led to room with a pizza oven, & bbq, some fold up chairs, a nice spot for a gathering or a small party I’m sure for locals at weekends! It is nice to see a place like this that is open to the public and not damaged.

We motored out of here and put-up sails for our last sail over to Alimos marina , with just a few tacks we joined the procession into the marina with a few skippers zooming past charter boats! At the end of the week, coming into the mooring stern first seems so much easier, we had an efficient team process by now! It turns out that getting water on the marina to the boat to have a shower wasn’t quite so efficient!

Changeover day means Alimos marina is busy, boats need to be back on the marina for 6pm on Friday and vacated by 9am Sat, all rubbish cleared but cleaning is included in the charter fee. We sat for a while on the boat, finishing off the last of our wine and watching the other boats coming back in. locals came to promote their restaurants nearby. There is a taverna at the marina which I think was open all night! We decided to head around the corner to Edem , a seafood restaurant, literally on the beach! The host was very helpful and fitted the 8 of us in quite quickly. On reflection I would avoid here on a Fri night as it was just too busy for the staff to handle efficiently, not enough knives for everyone, staff under a lot of pressure etc.

Overall, I found the Greek people to be very pleasant and accommodating, always wanting to please. I don't speak Greek but even the smallest effort to say thank you efcharistó in Greek went a long way! We were sad to say goodbye to our boat, and the other family “the best holiday ever” and “when can we do it again” was all we could say.

I hope this has inspired you in the kitchen for your holidays and the itinerary helps you decided where to explore if you charter a boat from Athens .

My top tips

1. Download the Navily app, it is so helpful when looking for places to anchor, it takes into account the wind, swell etc.

2. There is no tide in the Med, so it makes calculating anchor length & shore lines etc easy.

3. Buy enough drinking water at the beginning, there is usually lots of storage in the bilges or the spinnaker locker – it is easier than getting it later, allow 3l per person per day!

4. Book restaurants in advance, (often a few hours’ notice is fine) fyi people eat late here, some sit at 11pm!

5. A great white wine to have is Skouras Akres, with a picture of a tree on front, it is made from moschofilero & alepou grapes and costs €6/7 in supermarkets.

6. You wont need sailing gear, in August we generally wore swimwear all day and sailed barefoot, then wore light clothes for dinner ashore.

7. Bring a 12v usb charger, we found the regular plugs didn’t work on our boat to charge our phones so the 12v plug (like cigarette lighter in a car) was very useful

A weekend in Athens with teen, blog to follow!

Potato Wedges

fiona@fionasfoodforlife.ie (Fiona Staunton) — Tue, 05 Jul 2022 11:45:05 GMT

Crispy chips, cooking from scratch, using the whole potato & a little oil

Kids love chips, don’t we all at times? This recipe is for a healthier version of deep fried chips. They are oven baked, skins left on, take less than 5 mins to prepare and are really tasty.

Serves: 4 portions Prep time: 3 mins

Ingredients:

4 Rooster potatoes, washed and dried

3 tbsp Olive oil

2 tsp Sea Salt

1 tbsp Herbs de Provence (optional)

Method:

1. Preheat oven to 200°C.

2. Cut the potatoes into wedges, about 8 from each, with skin on.

3. Pour the olive oil onto the baking sheet and heat for 5 mins in oven.

4. Toss the potatoes in the oil, season with salt and herbs and pop back in oven,

5. Bake for 30 mins, turning half way through.

6. The wedges often break up a bit when you turn them, but this makes them even more delicious.

Variation: I love to steam the wedges for 15 mins after step 2. This allows the inside to stay floury and the outside to get crispy.

These can also be made using sweet potato, Sweet potato are less starchy, and contain more vitamins and minerals and have a natural sweetness.

Serving suggestions: Serve as a side dish; beautiful with steak, duck breast, fish, home made nuggets, the list is endless.

Storage: Best prepared, cooked and served immediately.

Chocolate Brownies

fiona@fionasfoodforlife.ie (Fiona Staunton) — Mon, 04 Jul 2022 13:59:35 GMT

These decedent chocolate brownies are easy to make

Everyone loves these brownies. These are great as a celebration cake or decedent dessert, warm with ice cream! They freeze well too!

This isn't one of my healthy recipes but it is the best brownie recipe I know! Serves 9- 12 people

Ingredients:

370g caster sugar
80g cacao powder, sieved 60g plain flour, sieved
1 tsp baking powder
4 eggs, lightly beaten
250g melted butter
2tsp vanilla extract
200g choc chips
100g toasted nuts (optional)

Method:

Line your 20cm square ovenproof dish with parchment paper. Preheat oven to 160 °C
Place all dry ingredients in a large bowl.
Mix together the eggs, melted butter and vanilla in another bowl.
Pour the wet ingredients into the dry ingredients and stir until mixed.
Add in the chocolate chips and the nuts, if using.
Pour the mixture into the tin & spread evenly.
Bake at 160°C for 40-45 mins, the brownies should be just set in the centre, but still sticky if you test with a skewer.
Allow to cool for 5-10 mins, then cut into squares and allow to cool further in the tin.

Variations: You could use white chocolate chips if you like, or any toasted nut or omit either if you prefer. It is ideal to cut into number shapes and use as a birthday cake as per above.

Serving suggestions : Ideally served warm with a scoop of vanilla ice cream.

Summer salad

fiona@fionasfoodforlife.ie (Fiona Staunton) — Mon, 04 Jul 2022 10:36:05 GMT

This is a really tasty salad, using seasonal produce of strawberries, tomatoes and asparagus.

Strawberry, tomato, avocado and asparagus salad

Serves: 4 people Prep time: 20 mins

Ingredients:

250g Irish strawberries, cut in quarters

250g Irish cherry tomatoes , cut in half

250g Irish asparagus, cut into 3-4cm pieces

1 avocado, cut into cubes

200g baby mozzarella

1 tbsp blackberry balsamic vinegar

handful basil leaves, chopped

Pepper and salt

Optional ( 2 cups cooked quinoa)

Method:

1. Put the asparagus pieces into boiling salted water for 30 seconds, strain and rinse in cold water to stop them cooking, drain and place in a bowl.

2. Mix the strawberries, cherry tomatoes, avocado and mozzarella with the asparagus and season with pepper and salt.

3. Just before you serve, Drizzle the balsamic vinegar over the salad and enjoy!

Variations : One good variation is to add cooked quinoa to the salad, however I think it tastes nicer without it!

Serving suggestions : Serve immediately as a side to a bbq or a summer protein dish.

Storage: Best eaten fresh.

BBC The Food Chain

fiona@fionasfoodforlife.ie (Fiona Staunton) — Thu, 23 Jun 2022 08:26:32 GMT

Menopause & diet, listen to my contribution to the BBC World Service audio programme, along with Elizabeth Ward & Sue Mbaya

The Food Chain - Menopause and diet

The menopause can cause all sorts of changes in your body – weight gain, hot flushes, sleeplessness and joint pain amongst others. Can what you eat help ease these symptoms?

Officially a woman has reached menopause after 12 months without a period, however the transition itself can take years.

Many women are prescribed hormone replacement therapy to tackle some of these symptoms, but lifestyle changes can also be helpful.

In this programme we’re joined by three women who have experienced menopause and found some benefits in food.

Elizabeth Ward is a registered dietitian based in the United States. She co-wrote a book called ‘ The Menopause Diet Plan, A Natural Guide to Managing Hormones, Health and Happiness’.

Fiona Staunton is a trained chef in Dublin, Ireland, who offers menopause cookery courses called ‘Fiona’s Food For Life’.

Sue Mbaya is a Zimbabwean living in Ethiopia, she works in policy and governance, and presents the podcast ‘ Pause for Menopause’.

(Picture: woman using hand held fan. Credit: Getty/BBC)

Produced by Beatrice Pickup.

Presented by Ruth Alexander.

Or click here to download

Tabouleh salad

fiona@fionasfoodforlife.ie (Fiona Staunton) — Wed, 15 Jun 2022 11:29:56 GMT

Watch my short reel on how to make a simple and tasty tabouleh salad

Tabouleh - a simple salad with lots of variations. It is based on chopped fresh herbs & cooked bulgar wheat.

Check out the reel here

�� make a large batch one day and store in the fridge to enjoy for 2-3 days! #stres sfreecooking

This is how I cook the bulgar wheat.

1. 2 parts water to 1 part bulgar (eg 4 cups water & 2 cups bulgar)
2. Summer in a saucepan on the stove until almost all the water is absorbed (approx 10mins)
3. Remove from heat & leave to stand for 5 mins with lid on.
4. Fluff up with a fork
5. Once cool add all other ingredients

E.g
��‍��chopped fresh parsley, mint & coriander
��‍�� halved cherry tomatoes
��‍�� chopped red onion
��‍�� lemon zest & juice
��‍�� extra virgin olive oil
��‍��pepper & salt
⭐️ top with microgreens

Podcast interview with Corporate to Calm

fiona@fionasfoodforlife.ie (Fiona Staunton) — Wed, 08 Jun 2022 07:49:53 GMT

Linda Monahan of Corporate to Calm interviews me

Linda Monahan has created a podcast to help women transition from the demanding corporate world of work to a more calm day to day life. Check it out, wherever you listen to your podcasts 'Corporate to Calm'. She explores many women's journeys to a more calm life.

You can listen t o it here:

on Apple

Podbean

Spotify

Menopause success summit

fiona@fionasfoodforlife.ie (Fiona Staunton) — Sun, 22 May 2022 08:30:40 GMT

Here are my key take aways from the live event on May 21st 2022 in Cork

When I heard Catherine O'Keeffe was running the menopause success summit in Cork this year, I decided to buy a ticket and head down! It is a great opportunity for me to learn something new for myself and also for my Menopause Cooking course clients. It was also a great networking opportunity and a chance to catch up with family and friends in Cork!

It was a fantastic day, packed with experts, all they were missing was a cooking for menopause expert!! Maybe next time!

Catherine's opening was "opportunities for your health now and in the future"

The next Menopause Success Summit is on Oct 22nd in Johnstown House

First up was Diane Danzebrink - Therapist, Wellbeing Consultant and Menopause Expert, it was so nice to meet her in person, I had followed her work for a while but had never met her in person.

She spoke about Understanding the psychological aspects of menopause – learn to manage your mood, emotions and mental health through menopause and my key take aways are

1.Start with the question, how did you arrive in menopause? she suggests this is the first question to ask someone, I think this is so valuable as each persons experience is unique, I met people yesterday in the same position as me and it was great chat.

2. Self care and selfish are two very different things!

3. You need to be validated, understood and get the right support, find your tribe. Where do you come in priority order within the household? from her experience it is often after the cat or dog!!!

4. This is your opportunity to REST, REFLECT and RESTORE

5. Past trauma (eg adverse childhood experience) can almost reappear in the menopause transition. The change in hormone levels can change your coping strategies which may have preciously worked - seek out support.

6. Many of her clients ask "is it me or is it the menopause?", She works with them to peel back all the layers like an onion, deal with the individual symptoms and then see what is left.

Diane has set up Menopause Support, an organisation in the UK and campaigns at government level.

Next up was Dr Mary Ryan - Consultant Endocrinologist - Understanding and embracing key hormonal changes during peri-menopause and menopause.

As always, Mary was a fountain of knowledge, here is some of her info:

"Stress whacks the pituitary gland"

2. Hormones change in each person and affect many bodily functions from hunger to complex systems like reproduction, emotions and mood.

3. Periods should be 3-4 days, if they are as long as 7 days, thats too long, see your doctor as this will whack your pituitary gland and may cause issues later in life.

4. If you don't rest and pace yourself, there will be too much adrenaline and this can lead to flushing.

5. Oestrogen is good for heart, bone and skin health

6. Healthy eating is so important, you can't get away with excess sugar any more and need to be mindful of type 2 diabetes.

7. Love yourself - put yourself first - delegate - Don't get stuck making your teens lunch!

Next up was Alison Cullen - Nutritional Practitioner Stomach Havoc or Stomach Heaven: optimising digestion for menopausal transition.

Support your gut, it will make so many things easier.

2. The digestive system becomes less effective, transit time can be longer and more sluggish and women can experience bloating.

3. CHEW - each mouthful 20 times!

4. Hydration - vey important but not 20 mins either side of a meal

5. Eat warm cooked foods rather than cold foods

6. Have bitter tastes (think cruciferous veg like kale, cabbage and Brussel sprouts, citrus zest, cacoa, coffee & green tea)

7. Eat healthy fats

8. Pay attention to your eating, sit, breathe and chew

9. Milk thistle might be a herbal supplement to think about (there are contra indications so check that out!)

Moira Geary spoke next she is a Personal Development Consultant, Psychotherapist and Founder of Mind Experts AcademyHow to manage overwhelm, anxiety, worry and fear during menopause. My key take aways are

Mind body connection - what happens in your mind can affect your body, she demonstrated this with us thinking about a lemon and getting our saliva production in the mouth!

2. Physiology - 'Chin up and smile' Do this and see if you can think of an anxious situation! - you can't!

3. Solution is not in the problem - push it out, move it from in front of your eyes to a dot on the wall,

4. Power of words - use I choose instead of ' I should' 'I need' 'I have to', 'I must' or 'I can't'

"I choose to navigate menopause deliciously"

Moira suggested we try her free 7 day positivity project

I have been following Sherna Malone , based in Clonakilty, for a while now on Instagram but this was the first time I met her. She is a Skin Health Expert and it is an area I have lots to learn! Why your skin changes during menopause and how you can maintain a healthy glow!

oestrogen plays a key role in the appearance of the skin, without it can be dry, tight and sensitive

2. 30% collagen is lost in the first 5 years of menopause

3. Wear sunscreen - 2 finger lengths of spf cream for face and neck, this can contribute also to collagen loss - wipe excess on back of hands!

4. Breakouts on your skin are a result of oestrogen v testosterone levels changing.

5. Diet -Eat your water (eat foods with high water content), Vit A & C and gut health all important

6. Sleep - affects the skin, ability to repair, water evaporates out through the skin - think 'beauty sleep'

Next up was Cork GP & Menopause Specialist Dr Brenda Moran - Is HRT right for me? Exploring the risks and benefits of HRT and if this treatment is for you. I cannot have HRT due to my treatment for breast cancer but the key take aways I took were

Vaginal oestrogen is for life, not just a short time.

2. Long term effects of menopause can lead to cardio vascular disease we also see increased abdominal adiposity and increased insulin resistance, osteoporosis and 50 -80% women have GSM symptoms

3. It takes individual care, risk/benefit analysis, HRT is safe for majority but there can be complications.

Next up is Dr Sabina Brennan - Health Psychologist & Neuroscientist - Finding your way through the fog – how hormonal fluctuations and other lifestyle factors affect how your brain works and what you can do to adopt a super brain strategy!

There is a very distinct difference between brain fog and dementia

2. Brain fog is a slowing in your ability to process information and may be problems with your memory or clumsiness. It can be persistent and regular and can interfere with your daily activity and relationships

3. See it as a warning sign; perhaps a health condition (e.g. auto immune), due to medication, hormones, deficiency or lifestyle.

4. What can we do?

Avoid multitasking

Remove distractions

Outsource memory (e.g. calendar and notes on phone)

Declutter

Seek Support

Get Organised

Persist

Resist

5. Sleep is critical to brain health

6. The brain consumes 25% nutrients you eat!

Dr Suzanne O'Sullivan - Consultant Obstetrician and Gynaecologist, Urogynaecology Specialist - Learn how to look after your genital, sexual and urinary health through menopause

The more you can hold in your bladder the better you will be over time. The worst thing you can do is go 'just in case'

2. Vaginal wall will become thin and delicate with menopause, treatment can be hrt or perhaps specialist laser for non hrt approach

3. See a pelvic floor physio

'Be a camel, don't pee so often!"

D- Mannose is a supplement you might consider

After a lovely Tai Chi session our next speaker was Tom Coleman - Sleep Specialist & Health Scientist - Sleeping sound – how to get the best sleep you can during menopause! Tom always gives great advice, for me the insomnia and fatigue vicious cycle was awful so I am glad to have that sorted!

We spend 36% life asleep

2. Sleep is needed for physical repair - muscle and tissue repair, hormone regulation, immune system support and restoring the body & a psychological function.

3 Consider these 5 things -

light,

heat,

cafeine,

electronics

food,

habits

4. Eat your last meal 2-3 hours before bed.

5. "Don't mistake distraction from unwinding"

6. In terms of hot flushes consider

Cool - hands, feet and face

Environment - fresh sheets, ventilation

Food - the right nutrients

The last issue that was addressed with weight management in menopause. Catriona Courtney runs elev8nutritio n in Cork. She spoke about embracing your menopause body – practical tips to help manage your weight and shape during menopause. She was joined by Kathleen Hurley-Mullins - Beauty Salon Owner, Farmer, Operation Transformation Leader 2022.

There is a change to our body composition as we age.

2. Waist circumference is best indicator of health

3. Increase protein as we age.

4. It is all about future proofing!

5. Non exercise activity is so important, as in don't just do your exercise and sit down for the day!

I hope you enjoyed my summary of the day and that you also learnt something new. I have created links above to take you directly to the experts pages. Gerry Duffy was a standout speaker for me also, on Optimum Performance but I need time to digest that!

Irina did a wonderful TaiChi session also and Noelle Brown had us in stitches laughing with her performance.

If you would like to join the waiting list for my next 6 week menopause cooking course, please email me info@fionasfoodforlife.ie and I will add you to my list.

Southern Star article

fiona@fionasfoodforlife.ie (Fiona Staunton) — Tue, 10 May 2022 13:58:54 GMT

Thanks to Emma Connolly for this article

Thanks to Emma for this article.

Full details of my upcoming cooking courses can be found here

Labneh Cheese Cake video

fiona@fionasfoodforlife.ie (Fiona Staunton) — Sat, 30 Apr 2022 14:34:40 GMT

This dessert is tasty, easy to make and good for your gut health!

This is a super nutritious cheesecake, full of probiotics , without refined sugar and can look very festive. It also contains protein , calcium , minerals , essential fatty acids and vitamins.

Serves: 12 slices Prep time: 10 mins + 6 hours chill

Ingredients:

300g nuts, e.g. hazelnuts & almonds

80g pure almond butter

150g-pitted dates

75g coconut oil, heated

500g labneh (strained live yoghurt), see notes*

1 tsp. vanilla extract

75g raw honey

Seeds from one pomegranate

Method:

1. Line the base of a 25cm springform tin with parchment paper.

2. Mix the nuts, nut butter and dates in the food processor, add in the melted coconut oil to bind .

3. Press the nut mixture into the tin, chill.

4. To make the filling, whisk the labneh with the honey and vanilla.

5. Spread the cheese mixture onto the base and chill for 6 plus hours.

6. To serve, remove from the tin and scatter with pomegranate seeds and drizzle with a teaspoon of honey.

Variations: You can flavour the cheesecake with whatever fruit you like, e.g. lemon, strawberry, raspberry etc.

Serving suggestions : Serve a slice as dessert, garnished with fruit.

Storage: This will keep for 2-3 days in the fridge.

*Notes: Labneh is what is left when you strain a live yoghurt to separate the curds and whey.

I use a Live Irish natural yoghurt, like V elvet cloud , Glenillen or Glenisk , to get 500g labneh, you will need to start with approx. 1.2kg live yoghurt.

You simply put the yoghurt in muslin, tie it up and let it hang overnight, from a tap or cupboard handle, with a bowl underneath to catch the liquid whey.

The remaining whey is a great source of protein and can be added to smoothies or to help lacto fermentation, eg sauerkraut, fermented mayonnaise or fermented ketchup.

Classic hits radio interview

fiona@fionasfoodforlife.ie (Fiona Staunton) — Wed, 27 Apr 2022 17:05:19 GMT

This is a recording of the interview with Triona Mara earlier this month

Click here to listen back to the interview

Podcast with Dr Jenn Salib Huber

fiona@fionasfoodforlife.ie (Fiona Staunton) — Thu, 14 Apr 2022 16:25:09 GMT

The Menopause Nutritionist interviews me on cooking with phytoestrogens

Dr Jenn Salib Huber is a Registered Dietician and Naturopathic Doctor in Canada. On social media she is The Menopause Nutritionist. Her podcast is well worth checking out and it called The Midlife Feast.

She interviewed me on cooking with phytoestrogens. You can listen here

Giving Menopause some food for thought

fiona@fionasfoodforlife.ie (Fiona Staunton) — Thu, 14 Apr 2022 08:08:49 GMT

This is an article from The Echo newspaper

You can read the full article here

If you would like to book the 6 week menopause cooking course you can book your place here

Baked salmon with herb crust, tahini dressing & pomegranate

fiona@fionasfoodforlife.ie (Fiona Staunton) — Wed, 13 Apr 2022 16:48:21 GMT

A favourite easy entertaining dish in my house!

This is a dish with a Middle Eastern influence. It makes a delicious lunch and works equally well as a dinner party dish or part of a buffet meal. Tahini is blended sesame seeds and is nutritious, it contains vitamin e, potassium, magnesium and small amounts of calcium and fibre. Pomegranate is a great anti-inflammatory. This dish is a great source of protein and good fats.

Serves 6 Prep time: 15 mins + cooking

Ingredients:

1 x 1.2kg side fillet of salmon, skin off, pin-boned.

2 tbsp Coconut oil

salt and pepper

seeds 1 pomegranate to serve

pomegranate molasses to serve.

Herb Crust

1 red onion, finely chopped

2 large handfuls coriander, finely chopped

2 large handfuls flat leaf parsley, finely chopped

1 large handful min, finally chopped

1 long red chilli, finely chopped

100g almonds, activated if possible, finely chopped

100g walnuts, activated if possible, finely chopped

2 tbsp sumac

80ml Olive Oil.

Tahini Dressing

200g Tahini

80ml lemon juice

60 ml water

2tsp ground cumin

2 cloves garlic crushed

Method:

1. Preheat oven to 70°C.

2. Place salmon on a large piece of baking paper, rub salmon with coconut oil and season with pepper and salt. Close seam of the paper on top of fish and tie off ends and centre with kitchen twine.

3. Place the wrapped salmon on a baking tray and bake for 30-45 mins, until slightly pink in the centre.

4. Tahini dressing: Blend all ingredients in a processor until thick.

5. Herb crust: Combine all ingredients in a bowl and season with pepper and salt.

6. Remove the salmon from the oven and place on a serving platter. Spread some tahini dressing on top, cover with herb crust, then pomegranate seeds.

7. Drizzle some pomegranate molasses on serving plate and serve some tahini dressing on the side.

Variations : This can be done with trout. You can leave out the chilli if you prefer. You could serve the herb crust on top of an portion of grilled fish if you like. You can add some yoghurt to the dressing to serve, which would make it lighter.

Serving suggestion:

Serve individual portions on a plate drizzled with pomegranate molasses and tahini dressing on the side. Serve with steamed new potatoes and steamed spring vegetables. Alternatively serve with quinoa salad.

Storage: You can keep the cooked salmon in the fridge for a few days, bring it to room temperature and top with crust and pomegranate seeds.

Lentil salad with capers & nuts

fiona@fionasfoodforlife.ie (Fiona Staunton) — Mon, 11 Apr 2022 12:18:42 GMT

This salad is nutritious, quick, easy & very tasty

Puy lentils are cheap and easy to prepare. This is a fantastic lunch box filler or side to any protein from duck confit to fish! A simple shortcut here is to use tinned, pre-cooked lentils – make sure you rinse them very well. Great nutrients for your brain health in this dish!

Serves 2

Ingredients

200g puy lentils, soaked for 20 mins + in water

1 lemon, zest & juice

3 tbsp extra virgin olive oil

25g raw hazelnuts

25g raw almonds

2 tsp capers, rinsed & drained

1 spring onion chopped

10g fresh tarragon, chopped

100g cherry tomatoes, halved

Method:

1. Bring 300ml of water to the boil, add a little lemon zest, a drizzle of the olive oil, and drained lentils and simmer for 15 mins until cooked, they will have a soft bite to them when ready.

2. Toast the nuts in the oven at 180°C for 5 mins or on a dry pan for 2-3 mins, remove, roughly chop, set aside.

3. Combine capers, oil, lemon juice, spring onion, tarragon, and most of the nuts in a bowl

4. Place the lentils and tomatoes in a bowl, mix through the dressing. Top with lemon zest and remaining nuts.

Variations : To speed things up, you can use a drained tin of pre-cooked lentils.

Serving suggestions : Serve with smoked salmon or trout as a quick summer meal, serve on a bed of watercress or rocket if you want to boost the nutrients further.

Storage : This keeps for 2-3 days in the fridge.

Evoke.ie Article

fiona@fionasfoodforlife.ie (Fiona Staunton) — Mon, 11 Apr 2022 11:33:33 GMT

Ballymaloe chef says induced menopause during cancer battle was 'like falling off a cliff'

Thanks so much to Simone Smith for interviewing me and writing this piece about my personal story and the menopause cooking programme I am running.

You can read the full piece here on Evoke.ie

Details of the course can be found on my website

Talkabout with Radio Kerry

fiona@fionasfoodforlife.ie (Fiona Staunton) — Tue, 05 Apr 2022 17:21:44 GMT

Thank you to Deirdre Walsh for interviewing me yesterday on 'Talkabout'.

Thanks so much Deirdre for chatting to me yesterday on Radio Kerry about my upcoming 6 week menopause cooking programme.

If you would like to listen back you can hear it here . .. It is only 7 mins!

Galway Advertiser article

fiona@fionasfoodforlife.ie (Fiona Staunton) — Tue, 05 Apr 2022 16:31:09 GMT

Thank you for featuring me!

Thank you so much to the Galway Advertiser for featuring me and my upcoming 6 week menopause cooking programme.

You can read the full piece here

Interview with Near FM

fiona@fionasfoodforlife.ie (Fiona Staunton) — Mon, 04 Apr 2022 14:14:19 GMT

Cook eat nourish - making cooking good food uncomplicated.

Here is the link to my interview with Michael Sullivan on Near Fm on Friday April 1st about my 6 week menopause cooking programme

https://nearfm.ie/podcast/lifeline-six-week-online-cookery-course-for-menopausal-women/

We talk about how I make cooking good food uncomplicated over 75 different recipes over the course of 6 weeks in my Menopause cooking programme, as well as menu plans and lots of tips

Mummy Pages article

fiona@fionasfoodforlife.ie (Fiona Staunton) — Wed, 30 Mar 2022 16:42:44 GMT

Alleviate the symptoms of menopause with new ‘Food for Life’ course.

I was delighted that Mummy pages wrote about my menopause cooking programme.

You can read the full piece here on Mummypages

" Ballymaloe trained chef, Fiona Staunton’s six-week virtual cooking course aims to alleviate symptoms of menopause and perimenopause in women and improve their day-to-day lives through educated meal plans and nutritional recipes that the whole family will enjoy. The 90 minute sessions will run every Wednesday evening from April 27th with recording options available. The virtual menopause cooking programme is one of many online series run by Fiona’s Food for Life .

In this course, Fiona will combine her 30 years of experience, client feedback from previous sessions, along with her own personal experience as a mother of two who underwent early medically-induced menopause to educate women on the power of nutrients and a balanced diet in relief from perimenopause."

If you want to book a place on this course you can do so here

Raspberry & Oat Muffins

fiona@fionasfoodforlife.ie (Fiona Staunton) — Sat, 12 Mar 2022 10:04:44 GMT

Lovely wholemeal muffins, delicious served warm

These breakfast muffins are made with whole grains & can be frozen and to boost their nutritional content why not add some chia compote!

Prep time: 10 mins

Total time: 35 mins

Serves: 12

Ingredients:

300g wholewheat flour

3 tsp baking powder

110g demerara sugar (or equivalent)

2 tbsp honey

1 egg

300ml buttermilk

80ml rapeseed oil

1 tsp vanilla extract

1 cup fresh or frozen (not thawed) raspberries

45g rolled oats

Method:

Preheat oven to 180ºC
Place flour, baking powder, and sugar in a bowl mix to combine.
In another bowl mix the honey, egg, buttermilk, oil, and vanilla.
Pour the egg mixture on the dry ingredients and mix just enough to combine.
Stir in the raspberries and oats, keeping a few to decorate the top.
Spoon the mixture into 12 x 125ml lined muffin tins.
Bake for 25-30 mins until a skewer comes clean out when tested.

To Serve: Serve with a cup of tea or coffee or kefir smoothie. They are also delicious with some chia berry compote.

Variations : Instead of the raspberry & oat you could make dried fig and cinnamon or banana (mashed) 1/3cup bran & cinnamon or blueberry with grated apple. For a gluten-free version, use 200g ground oats and 100g buckwheat, coconut or almond flour.

Storage: These can be frozen for a quick breakfast. They will keep for 3-4 days

Banana & Blueberry Pancakes

Sun, 27 Feb 2022 00:00:00 GMT

Serves 4

If you want a healthier pancake Tuesday, try these! They can be gluten, egg and dairy free too!

These are easy to make and are great in the school lunchbox or as a delicious brunch. The main ingredient is Oats.

Ingredients:

100g oats

50g chopped pecan nuts (optional)

1 tsp. baking powder

Pinch salt

1 ripe banana

150ml nut milk (or dairy)

200g blueberries

Coconut oil to fry

To serve: 2 bananas, sliced 1 tbsp. butter (coconut oil if vegan) 1 tbsp. chopped pecan nuts 1 tbsp. maple syrup

Directions:

1.Grind up the oats in a food processor to a powder.

2. Put the oats in a bowl with the baking powder, nuts and salt.

3.Blend the banana with the milk in a processor

4. Mix the liquid with the oats and stir to blend.

5.Heat 1 tsp. coconut oil in a non-stick pan over a medium heat. Drop 1 large tbsp. of the mixture onto the pan for each pancake, cook 3-4 at one time.

6. As you begin to see air bubbles appear from the base of the pancake, push 3-4 blue berries into the half cooked pancake and turn them over, fry for another 1-2 mins.

7.Repeat step 5 & 6 until all pancakes are cooked, place in a warm oven to keep warm.

8. To cook the bananas, melt the butter in a pan, add banana slices and cook until they just begin to caramelise.

9. Serve 3 pancakes per person, topped with the caramelised bananas, natural yoghurt, berries & maple syrup and enjoy!

Chia Berry Compote

fiona@fionasfoodforlife.ie (Fiona Staunton) — Sat, 26 Feb 2022 09:13:59 GMT

A great way to add extra nutrients to your diet, great for brain health!

Chia Berry Compote

This is a great way to get nutritious berries into your diet, it can be used like a jam or as a topping on porridge or Greek yoghurt. Make a batch and keep it in the fridge for the week. Chia seeds are high in omega 3 and fibre and also a source of protein. The omega 3 ALA that the seeds contain can help maintain a healthy blood cholesterol.

Serves: 6-8 tablespoons

Prep time: 10 mins

Ingredients:

2 cups frozen berries 2 tbsp chia seeds
1 tsp raw honey

Method:

Add the berries to a medium saucepan and simmer gently for approx. 5 mins.
Mash up the fruit to your desired consistency, I like some larger pieces in my compote.
Take off the heat and stir in the chia seeds, allow to cool
Add the honey, stir and store in a clean container in the
fridge for up to a week.

Variations: This can be made using lots of different fruit or using fresh fruit in season.

Serving suggestions : This is delicious on top of porridge, overnight oats or Greek yoghurt or on a wholemeal scone or a slice of toast. It can also be added to a smoothie.

Storage: Store in an airtight container in the fridge for up to a week.

Does chicken have added hormones?

fiona@fionasfoodforlife.ie (Fiona Staunton) — Thu, 17 Feb 2022 18:56:01 GMT

Why does an organic chicken cost €19 and a larger intensively reared chicken off the shelf cost €4?

It is all down to the rearing method and what is involved for each bird, but do consumers know what they are getting?

This topic has come up on my recent 6 week menopause cooking programme. As a personal preference, I eat organic chicken and eggs, I have eaten organic eggs for years and with the meat I used to eat free range at a minimum.

When I was told that hormones were injected into chickens at the end of processing, I was shocked and I admit, I believed it. I had a vet attending my cooking programme and she set me straight on the regulations! With almost 30 years working in the food industry, I find it confusing, how must it be for the average consumer? The information out there is mind boggling, hopefully this blog might help clear things up.

Fact: It is illegal to use hormones in the production of chicken for meat. FSAI

Fact : Poultry is divided into two groups - meat and egg, under varying intensities, intensive, free range, barn and organic.

Fact: Organic chicken farming is closely monitored, in terms of feed, housing and veterinarian practices.

I find the labelling and information about chickens in our supermarkets confusing - how about you?

Labels and media can be so confusing to find out the exact answer, but I have learnt the importance of checking the facts before sharing!

What I believe to be true:

Intensively reared chickens have excessive use of antibiotics and non organic feed and fast reared chickens live stressed lives, can struggle to walk & can have health issues.

Organic chicken farming is closely monitored, in terms of feed, housing and veterinarian practices so if I'm going to eat chicken or eggs ill stick with organic thank you!

Do I think carefully before putting antibiotics in my body? yes

Am I selective in the choice of organic food I eat? yes ..... This is why I choose to eat organic chicken

Here is some information and sources of my information to help you make an informed decision that works for you. Ask yourself why does an organic chicken cost €19 and a larger intensively reared chicken on the shelf costs €4 in our supermarkets?

So why does an organic chicken cost €19 and a larger intensively reared chicken on the shelf costs €4?

According to the Australian meat federatio n , 4 out of 5 people named hormones or chemicals as the reason for the increase in meat on carcasses, I don't believe it is hormones but I think chemicals have a lot to do with it. Selective breeding and quality of feed are some of the reasons why chickens are so much bigger than they were 40 years ago. The average chicken lived for 64 days in 1975 but now they live for 35 days.

Organic standards are defined by the European Council reg 834/2007 The two bodies in Ireland are The Organic Trust and the Irish Organic Association.

1. Feed

To prevent intensive rearing methods

They are reared to a minimum age, i.e. 81 days for chickens.
The feed must be of organic origin and certified organic (Non organic protein feed is permitted up to 5% on an annual allowance, no synthetic amino acids or genetically modified raw feed ingredients are permitted), they must have access to insoluble grit to help digest food
FYI In some instances a non organic chick maybe used but they must be grown organically for at least 81 days.

2. Housing

A major difference between free range and organic farming is the stocking density which must be adhered to. By organic standards, birds are granted more in both housing and range.
Birds must be provided with 16 hours of light per day, this can be supplemented with artificial light as required. They must have 8 hours nocturnal rest. Source: Teagasc
Biosecurity - measures need to be put in place to ensure flock health and welfare so that disease will not impact productivity or profit of the farm.
Veterinary practices - Organic producers are not permitted to use any preventative veterinary treatments. If an illness occurs and treatment is necessary this is allowed. Beak trimming is not allowed.

3. Range

Birds must have access to outside pastures and appropriate shelter.
They have access to open air area for at least 1/3 of their life

These measures would suggest that intensively reared birds are reared in conditions considerably lower than this.

Intensively reared chickens inc. free range

Chickens that grow too fast can suffer severe welfare issues. As they become too heavy for their skeletons, they can struggle to walk properly and suffer from heart defects and other health problems. Source: RSPCA

According to an article in the US A , chickens don't take steroids and hormones, the reason they are so big is down to breed and greed

Antibiotic use is very concerning for our health " antibiotics are given to make food animals put on weight more quickly than they would otherwise, or to protect food animals from illnesses that the crowded conditions of livestock production make them vulnerable to. And nearly two-thirds of the antibiotics that are used for those purposes are compounds that are also used against human illness – which means that when resistance against the farm use of those drugs arises, it undermines the drugs’ usefulness in human medicine as well." Maryn McKenna

According to the Farming Independent in March 2021, some 60,000 chickens have been destroyed by Carton Bros, the company that produce Manor Farm chicken, over the possible use of unauthorised antibiotics.

Poultry meat and eggs that carry a ‘free range’ label must have been produced in registered establishments complying with legislative requirements relating to housing, open air runs and stocking density. source FSAI

Stressed birds won't lead to tender meat!

Plumping, also referred to as “enhancing” or “injecting,” is the process by which some companies inject raw chicken meat with saltwater, chicken stock, seaweed extract or some combination thereof. Does this happen in Ireland? I don't know.

Some Interesting points

Did you know that many chicken pieces for sale in Ireland are not produced in Ireland? Ask your butcher where his chicken fillets are produced!
You can buy organic Irish chickens from your local farmers market or online from
Regan Organic Farm
Organic meat.ie
Rings family farm
Pheasants Hill Farm

What are your thoughts on Organic v Free Range v Intensively reared chickens?

Irish Times article

fiona@fionasfoodforlife.ie (Fiona Staunton) — Sat, 29 Jan 2022 09:34:20 GMT

Cook up a menopause-wellness plan - Marie Claire Digby of The Irish Times

I am very grateful for this piece from Marie Claire Digby on Sat Jan 29th 2022 Full piece he re The Irish Times

Broccoli 2 ways

fiona@fionasfoodforlife.ie (Fiona Staunton) — Mon, 24 Jan 2022 12:30:00 GMT

Zero waste broccoli recipe: Steamed florets & pickled stalks

This is a great recipes to reduce waste in the kitchen, introduce different flavours and textures, as well as added nutrients. I am using a quick pickling method here to prepare the stalks.

Ingredients Serves 4

1 head broccoli

2 tsp salt

2 tsp apple cider vinegar

1 tbsp soy sauce (optional)

Method:

Wash the broccoli.
Cut the florets of broccoli off the stalk and set aside in a steaming basket.
Thinly slice the stalks into small pieces, a mandolin is great for this but be careful with your fingers!
Sprinkle the salt over the stalks and set aside,. ideally more than 10 mins
Steam the florets for 5 mins, before you want to serve.
Rinse the stalks well in cold water, drain and sprinkle with apple cider vinegar.
Serve the brocolli floretes with a sprinkle of soy sauce (optional) and serve the pickled stalks on the side or on top of the broccoli.

Note: The stalks are also delicious as a snack!

Walnut and Lentil Ragu

Tue, 11 Jan 2022 07:28:51 GMT

A really nutritious and tasty ragu

This is a delicious dish, the whole family enjoys, a quick cooking ragu, ready in 30 mins. The nuts provide lots of omega 3 fats, the lentils are a great source of fibre. These ingredients are good for your gut micro biome and help lower inflammation but most of all it tastes delicious. This recipe is inspired by The Doctors Kitchen, Dr Rupy Aujila.

Serves 6 Prep 35 mins

Ingredients:

200g cherry tomatoes

400g aubergines, cut into 3cm chunks

2 tbsp Olive oil

100g celery finely chopped

1 carrot finely chopped

1 red onion, finely chopped

10g rosemary needles,

finely chopped

2 anchovy fillets (optional)

10g dried porcini mushrooms, soaked for 10mins & drained

400g tin puy lentils (rinsed & drained)

400g tin chopped tomatoes

100- 200ml water if necessary

5-6 sundried tomatoes, sliced

10g flat leaf parsley , chopped

15g parmesan, grated

Marinade:

30ml olive oil

20ml balsamic vinegar

6 cloves garlic,

chopped 1 tsp dried chilli flakes

Method:

1. Preheat the oven to 200°C

2. Mix the marinade together & season with pepper & salt.

3. Mix the tomatoes, aubergine and walnuts in the marinade and bake for 30 mins, stirring occasionally.

4. Heat the olive oil in a saucepan, add the celery, carrot & onion and saute for 5 mins, add the tin tomatoes, anchovy, lentils, mushrooms and sundried tomatoes, cook for 2 mins.

5. Add in water and simmer until the lentils are ready.

6. Add the roast aubergine, walnut and tomato.

7. Sprinkle with parsley and parmesan to serve.

Variations: You can cook the lentils yourself, instead of using tinned lentils but soak for 20 mins add 400ml water in total and simmer for another 20mins. Serving suggestion: I like to serve it as it is or with a side salad, it can also be served with polenta.

Storage: Keeps in the fridge for 4-5 days and can be frozen

Taking the hassle out of Christmas dinner

fiona@fionasfoodforlife.ie (Fiona Staunton) — Tue, 07 Dec 2021 16:31:26 GMT

Here are my 10 tips

Do you find Christmas stressful? Want to take the hassle out of the Christmas dinner?

Dec 25th is only a few weeks away! There is no doubt it is a stressful time of year, but it should be an enjoyable time too. I cant help with shopping for the vast array of presents, juggling the social engagements, making it to all the school nativity plays, carol services & pantomimes but I can try to help take some of the hassle out of the food on Christmas day!

At this time of year, when people are at my cookery classes, I am often asked for tips and advise around food over Christmas . My best advise would be to KEEP IT SIMPLE.

Prepare things in advance where possible. I find that I want to enjoy the day and the social occasions also, not stuck in the kitchen and stressed about the food.

For me, I am lucky enough that both my family and my husband's are nearby so we don't have to choose any year which family we will spend Christmas with, we spend it with both! We have a turkey dinner with one family at lunchtime and a goose for dinner with the other family in the evening. Obviously we have very small portions at each meal but we are very lucky that we get to see everyone on Dec 25th. We take turns in hosting the meal and I always bring at least one course to the hosts house!

Below are 10 tips that I hope may help you take some of the hassle and stress out of the Christmas dinner.

1. Now : Make your red cabbage now and freeze for Christmas, Recipe here.

2. Dessert : Make your Christmas pudding well in advance, (if you don't like traditional pudding, why don't you make a chocolate biscuit cake version). Alternatively a lemon tart would be delicious if you don't want traditional and can be made 1-2 days in advance. Or a pretty Christmas meringue wreath.

3. Menu: Plan the menu, keep it simple, but tasty. I usually opt for
Smoked salmon salad
Turkey , baked ham , red cabbage, garlic sprout s and roast potatoes and cranberry sauce.
Christmas pudding with brandy butter

4 . Outsourcing : Outsource items to other family members, eg ask a brother to bring the ham, a sister to bring the starter and your mother to bring the plum pudding, made from an old family recipe! It can be a lot of pressure, and financial burden on one person.

5. Decoration : Get the kids involved in place settings or decoration. I find that girls in particular love craft and decorating things, why not get them to make place names for everyone? I have a recipe for edible gingerbread decorations , e.g. place names and a recipe for edible presents, pecan cookies.

6. Time : allow extra time when cooking the main course. Remember that when you have lots of things going on in the oven, it can take longer for things to cook. Allow the turkey to stand for 30mins before carving.

7. Turkey & Ham : Buy enough to have some leftovers the next day but unless you enjoy making up batches of curries or pies don't buy a massive turkey or ham! If you don't want to deal with a large turkey, why don't you get a boned and rolled turkey from your butcher? Buy the best quality you can afford, eg organic bronzed turkey. Bake the ham the day before, have it hot on Christmas eve if you like, chill overnight but serve at room temperature on Christmas Day.

8. Gravy : Make the gravy the day before, prevent the last minute pressure.

9. Brussel sprouts : The supermarkets and veg suppliers are loaded up with Brussel sprouts in the lead up to Christmas, it is traditional but not most people's favourite veg! Why not give a modern twist and shy away from the overcooked soft sprouts of our youth? If you shred them and steam fry in garlic and olive oil and top with bacon lardons it can be delicious. You can shred them the day before, store in the fridge covered in damp kitchen paper and they only take 5 mins or less to cook. Here is my recipe.

10. Cheese: Ireland has some amazing cheese. I think it is a wise investment to visit somewhere like Sheridan's Cheesemongers or a good local deli and buy a selection of Irish Cheese. While you may not eat it on Christmas day, a nice cheese board can make a fabulous, lunch, supper or final course to any dinner and if kept well will last for the whole holiday.

Happy Christmas!

Irish food gifts 2021

fiona@fionasfoodforlife.ie (Fiona Staunton) — Tue, 07 Dec 2021 14:08:15 GMT

My Choice of Irish food gifts to buy this year and support local businesses

Need some help with your Christmas shopping?

Want to buy online, with quick delivery?

Want to support local businesses?

Then why not checkout my growing list of Irish food companies offering great Christmas gift ideas this year!

This is not a sponsored post but based on information I have gathered over the past few years.

Fused by Fiona Uyema

I have been using Fiona's soy sauces for a number of years. It is the most pure soy sauce I can find on the market. I often ask people to taste her soy sauce at my cookery demos compared to more regular brands. Just taste it and read the label to see for yourself!

Recently she has a growing product base and a quick stir fry with her teriyaki sauce is my kids favourite lunch box filler! She now has coconut milk and lots of other Asian ingredients. There are hampers available at lots of different price points & they even include some other great Irish products in some hampers.

Free shipping in Ireland once you spend over €25, check out the Fusedbyfionauyema.com

2. Wildwood Vinegars

Have you tried the fabulous vinegars from Fionntan Gogarty? I buy them every year at the Christmas Fair, Gifted at the RDS! Wildwood on the beautiful north Mayo coast are launching their 2021 four seasons collection of balsamic vinegars. Just 365 numbered boxes that showcase and celebrate the harvesting and foraging year in this beautiful landscape. None of the individual bottles are available through our wonderful resellers nationally.

The box, beautifully packaged, costs €70 inc courier to anywhere in Ireland, to purchase, email Fionntan, info@wildwoodvinegars.com

3. Lismore Foods

A family business based in Lismore, Co Waterford, they have beautiful hampers, packaged in their signature orange & gold hat boxes.

Check out the Lismore Gourmand, (€130) photo below. When you lift the lid on this hat-box you’ll find a seemingly bottomless treasure trove of delicious nibbles & tempting tipples; these will cover all your moments from the early morning right through till the wee hours of the next one.

You can flick through their hamper choices Thelismorefoodcompany.com , They can ship some hampers worldwide. They have over 50 products ranging from stocking fillers, thank you presents to large hampers with alcohol.

4. Velvet Cloud

Velvet Cloud produce sheep's milk , yoghurt & cheese on their farm in Mayo. It is a deliciously creamy yoghurt. They have lots of blogs and recipes on their website, how to use their products and the benefits of sheep's milk.

This year they have added a fudge box and a chocolate box, both using sheep's milk, to their list of products. I have ordered the fudge as a gift, it looks delicious! They offer free delivery in Ireland when you spend over €45. Check out their Velvetcloud.ie for more details

5. Nufields Organic seeds & kits

I have had great fun over the last two years, playing about with Nufield's seeds. I have grown micro greens on my window sill and sprouted seeds in jars! I amn't know for my green fingers but it is so easy to grow these nutritious sprouts in your kitchen. If you are short on space they sell great suction shelves for large windows, e.g. in an apartment.

If you are looking to buy a present for someone who is conscious of what they eat then I suggest you check out Nufields.com. €4 delivery within Ireland and free if you spend over €65. They are lovely as a nutritious garnish on salads and dishes as well as added to smoothies.

6. Dr Coys

This is a family run Irish business passionate about health and nutrition. They do a range of products like Coconut oil, coconut flour, vegetable bouillon and really tasty chocolate that doesn't spike your blood sugars. They have lovely hampers, like the one above and they also have a beautiful selection box of their chocolate bars in mini form. This is ideal for a small portion snack with a cuppa or as stocking fillers. Free delivery in Ireland once you spend over €50. Check out the full range on their drcoys.ie

7. Homespun

Homespun make a delicious quinoa crunch granola here in Ireland and recently launched their prebiotic syrup called chicory root syrup, a high fibre natural alternative to sugar. They have a few different offerings on their Homespun.ie and free shipping in Ireland once you spend over €20. They also offer personalised Christmas postcards.

8. Kayla's Kitchen

Kayla's kitchen is like having a fairy in your kitchen! They make nutritious home cooked meals and deliver them frozen to your door step, nationwide. I think a voucher for here is such a lovely gift to someone who is perhaps unable to cook nutritious food for themselves, recovering from an illness or just doesn't like to cook or have the time but care about what they eat! They even offer a Christmas Dinner! Check out their range on their website Kayla's Kitchen .ie.

8. Kayla's Kitchen

9. Shine's Seafood

I love Shine's Seafood products. It is a family run Irish Company from Killybegs. They have a selection of products including Irish tuna, sardines and mackerel. The ventresca tuna is just melt in the mouth, it is the belly of the tuna and a real delicacy, ideal for canapés over Christmas. The mackerel and sardines are a great source of Omega 3, great for brain function and joint support. They are excellent value and the good news is that I have a 25% off code which can be used until the end of 2021. FIONA25. There is free delivery in Ireland once you spend €50 and they also offer added samples depending on your spend. For full info, checkout their website Shinesseafood.i e. I love supporting a local family business like this, check out their Christmas ad too!

10. Zaeira Artisan Chocolates

Artisan chocolates made by Leigh in Wexford. Check out the selection, I love the dark chocolate bars, flavoured with nuts and dried fruits.

For further information, check out the website Zaeira.com

11. Keogh's Crisps

An Irish family farm business, cooked in small batches to a high standard. They have great flavours and lots of gift ideas, from 12 days of crispmas to gift buckets and boxes. I've just ordered a selection! Check out Keoghs.ie for more details.

12. Tara Hill Honey

This honey produced by the Wildes family in Wexford is the only honey I have used in cookery demos and my kitchen for the past 5 years. They now have an an online shop so if you missed them at them at the craft fair or a local market you can order from your living room! They have a variety of honey and wax candles on offer. Check out Tarahillhoney.ie for more info.

13. Wall and Keogh

So I only discovered Wall and Keogh in Portabello, Dublin a few months ago but I love it. It is a tea and coffee shop. You can find an amazing array of loose leaf teas, the shop really is a sensory party for your nose! Online you can purchase a selection of teas and for €5 you can get a personalised gift box! My favourites are Moroccan Dusk, Life of Brian and Peppermint B Blend. Check out wallandkeogh.com for more.

14. Drummond House Garlic

This family farm in Louth produce a range of garlic, and honey and asparagus when in season. For the passionate cook who is hard to buy for, how about one of their hampers? There is very little Irish garlic on the market so be happy knowing you are supporting a local small business! Check out Drummondhouse.ie for more info.

15. Sarah and Olive

Do you like olive oil? Well Sarah sells an amazing selection of top quality olive oils, I recommend the Finca La Torre Extra Virgin Oil. She has lots of information on the producers, health benefits and tasting notes of all the oils. For more info check out sarahandolive.com

16. Wilde Irish Chocolates

Chocolate made in Co Clare, chocolate sweets or bars and free delivery if you spend €70 or more. Check out Wildeirishchocolates .com for more info.

17. Alternative Christmas Pudding

Fancy a tasty Belgian chocolate biscuit cake pudding for Christmas, if so, this is the place to go. Made in Cork, more details here

18. Gra Chocolates

Stunning chocolates made be Grainne Mullins in Galway. Grainne won Young Chef of the year in 2019 and went on to set up Gra chocolates in 2020. I think she is almost sold out for this year so best be quick! Grachocolates.com

If you would like your business to be included here, please email me fiona@fionasfoodforlife.ie with details.

Irish Stew

Thu, 04 Nov 2021 14:41:56 GMT

A fantastic one pot dish that can be made on a stove, slow cooker or pressure cooker!

Irish stew is a traditional white stew of gigot lamb chops with vegetables. It can take up to 1.5 hours to cook but I also offer you solutions here to cook it in 20 mins in a pressure cooker or longer in a slow cooker. A tasty winter meal where you don’t need to spend much time in the kitchen!

Serves: 4 people

Prep time: 10 mins + 1.5hr cooking on a stove or in an oven but 20 mins in a pressure cooker or 6+ hours in slow cooker.

Ingredients:

10 shallots, whole but peeled

6 carrots peeled & chopped

4 parsnip peeled & chopped

4 potatoes, peeled & chopped

4 gigot lamb chops

1 tbsp. pearl barley (optional)

2 tbsp. liquid aminos/tamari

1-cup beef stock

Few thyme sprigs

Pepper & Salt

Method :

1.Put onions on base of pot.

2.Top with veg & barley & season well, mix

3.Season meat well on both sides, with pepper and salt. Sit the meat on top of veg,

4.Pour over stock.

5. Pressure cooker: Cook on high pressure for 20 mins, release naturally.

6. Stove/oven – add enough water to just cover the meat, bring slowly to a simmer and simmer for an hour (approx. 1.5- 2 hours in total)

7. Slow cooker – Add one extra cup of water, cook on low for 6-8 hours or on high for 4 hours.

Variations : You can use other cuts of lamb, or add in other root veg like turnip, it can be thickened with cornflour if necessary. You can also add Worcester sauce or marmite to add flavour. It is also possible to brown the meat first if you like.

Serving suggestions : Serve hot, in a bowl, topped with chopped parsley.

Storage: It will keep for 2-3 days in the fridge and freezes quite well (although meat and veg break down somewhat)

Shine's Wild Irish Tuna, Mackerel & Sardines

fiona@fionasfoodforlife.ie (Fiona Staunton) — Wed, 20 Oct 2021 12:09:10 GMT

The products, nutritional content, uses & costs

Shines seafood

I like tuna fish and find tinned tuna great on days when I don’t have much time or have fresh food to hand.

About 5 years ago I became aware of Shine’s Wild Irish Tuna. This is a premium product, tastes delicious and best of all is locally produced!

I love supporting Irish businesses and John Shine and his family are very passionate about their business. Shine's Irish Tuna

Their products can be purchased in most supermarkets these days, however you can also purchase online and free delivery once you spend over €50. Until Dec 31st 2021 I have a discount code I would love to share with you , 'FIONA25' will get you 25% off all their products online, stock up your cupboard or purchase Christmas presents!

*Disclaimer: This discount is available as I am a brand ambassador for them at the moment.

Products – where are they sourced? What are their nutritional benfits? What do I use them for? How much do they cost? I will look below at 3 main products, Sardines, Mackerel & Tuna.

To look after our brain and heart health we should have at least two portions of fish a week with at lease one of those being Oily fish which is high in Omega 3, this would be where the sardines and mackerel fit in!

1. Sardines – Did you know there are over 20 types of fish that can be called sardines? I didn’t but John shine was happy to fill me in on the details in a recent meeting we had.

It’s a short season and he only catches them (spratus spratus) when in good condition. Last year he caught them in Donegal Bay and there will be 6-14 in each tin on our shelves shortly. John has all the landing certs for his fish so the origin can be traced. They have to be sent to Scotland to be canned as there isn’t a facility here.

Nutritional benefits – Sardines contain natural Omega 3, Vitamin D, Vitamin B12, Calcium and a high source of protein.

Uses: It couldn’t be easier, I simply open the tin and have it for lunch with whatever salads I have (e.g tabbouleh, quinoa, lentil or chickpea salads) or a slice of crispy sourdough toast. Before I was sent samples I hadn’t tried the tomato one but this is now my favourite! My second option is the olive oil version.

Cost: €2.50 per single portion tin (€1.88 with discount)

2. Mackerel –I like to buy fresh mackerel when in season but the rest of the year I love the tinned mackerel from Shine’s. Shine’s mackerel fillets are skinless and boneless and they only use North East Atlantic winter mackerel (scomber scombrus) in their ready to eat tins.

Nutritional Benefits: Mackerel’s key nutrients benefits are Omega 3, Vitamin D , Vitamin B12 – as well as being high in Protein and low in Carbs.

Uses: As for the sardine’s, I like to open the mackerel tin and have a nutritious lunch with whatever I have to hand, salad or sourdough toast usually. My favourite is the tomato one, a well balanced light tomato sauce and second option is the Olive oil one.

Cost: €2.50 per single portion tin (€1.88 with discount)

3.. Tuna – So there is a range of Tuna fish here from Ventresca – belly of the tuna (melt in the mouth delicate, premium product) to Wild Irish Albacore Tuna to Wild Yellowfin Tuna and the prices vary accordingly. There is lots of information on The Shine's Website about the fish and their commitment to sustainable fishing. They have tuna in spring water or olive oil depending on your preferences.

Nutritional information – Tuna is a great source of protein and very versatile

Uses – Once you try it you won't go back – they even offer a money back guarantee! I love using it on its own with salads like above or in a tuna melt, tuna fritters, stuffed aubergine, tacos, , chilli tuna with pasta, courgette and peppers for a quick meal or for a special occasion, ventresca on a bruschetta

Cost : €9.95 for 111g tin Ventresca ( €7.46 with discount) – this a delicacy!

€7 for a 185g jar (€5.25 with discount) Wild Irish Tuna or Yellowfin tuna

€4 Irish Tuna tin portion (€3 with discount)

€3.50 Yellowfin tuna tin portion (€2.60 with discount)

They also have a lovely vinegar 'Chip mate' and larger catering packs of yellowfin tuna or large jars of Wild Irish Tuna, as well as gift boxes and vouchers.

Cauliflower Puree

fiona@fionasfoodforlife.ie (Fiona Staunton) — Tue, 28 Sep 2021 11:22:51 GMT

A deliciously smooth and silky way to serve this year round vegetable.

Cauliflower is available all year round. This is a lovely way to serve cauliflower. In my house I usually get comments like "I don't usually like cauliflower but this tastes great!"

It can be served with meat like, chicken or duck, fish like baked cod or scallops or with vegetables like sauté mushrooms with garlic.

Ingredients

30g unsalted butter

1 large onion, thinly sliced

4 medium cloves garlic, thinly sliced

1 (1 kg) head cauliflower, trimmed and cut into florets, and stalk and leaf core chopped

250ml cream

250ml chicken or vegetable stock

1 sprig thyme

Sea salt to taste

Method

1. In a large saucepan, melt butter over medium-high heat.

2. Add onion and garlic and cook, stirring often, until softened and translucent, about 5 minutes; lower heat as necessary to prevent browning.

3. Add all cauliflower pieces, cream and stock, and thyme. Cover, bring to a simmer, and cook, adjusting heat to maintain simmer, until cauliflower is tender, 5 to 6 minutes.

4. Uncover and continue to simmer, stirring occasionally, until liquid is reduced by about three-quarters, about 20 minutes. Discard thyme sprig.

5. Using a blender or immersion blender, blend cauliflower and liquid to form a very smooth purée.

6. Season with salt.

7. You can adjust purée consistency as needed: Thicken by cooking down further while stirring often over low heat in a wide nonstick skillet, or thin by whisking in liquid, such as stock, cream, or water.

Serving: S erve warm as a side dish

Storage: This keeps in the fridge for 3-4 days and can be frozen.

Fish Tacos

fiona@fionasfoodforlife.ie (Fiona Staunton) — Thu, 09 Sep 2021 07:57:53 GMT

A versatile dish the family will love

Fish Tacos- NEW RECIPE

��‍��This is a great family meal, everyone sits around the table and assembles their dinner into crunchy taco shells.

��Did you know, we should eat at least two portions of fish a week, of which one is oily fish. This recipe is so versatile – you can use salmon, mackerel, cod, hake, prawns or tinned fish like @shinestuna tuna, mackerel or sardines.

I buy the taco shells from Avoca, they are gluten free too if you have an intolerance.

✅I then make an Asian style Coleslaw – TOP TIP prepare the vegetables, cover with wet kitchen paper but don’t dress it until you want to eat it, that way it will stay fresh in the fridge for days.

��‍��I then slice some avocado and make a simple salsa, provide mayo, relish & pomegranate seeds for everyone to add what they like to their tacos.

✅This is a lovely quick midweek meal for all the family to share around the table!

Asian Style Coleslaw

4 carrots grated

1⁄4 white cabbage shredded

1⁄4 red cabbage shredded

1 courgette grated

2 long red peppers thinly sliced

100g Mangetout sliced

3 scallions, thinly sliced.

Dressing- mix in a jar

30ml Apple cider vinegar

90ml Extra virgin olive oil

1 lime, zest & juice

1 tbsp chilli oil

1 tsp fish sauce

1 tbsp honey

1 tbsp sesame oil

Thumb piece ginger, finely grated

2 tsp salt

��‍�� Fish – Allow up to 200g per person . I simply pan fry in a little butter and pepper and salt or oven bake with a marinade of choice from your local fish monger or open a tin or jar of Mackerel or tuna. If buying from www.shinesseafood.ie don't forget you can get 25% off with my discount code FIONA25 until 31/12/21.

Happy Cooking

Tomato & Mozzarella Salad

fiona@fionasfoodforlife.ie (Fiona Staunton) — Thu, 08 Jul 2021 10:48:50 GMT

A quick and easy Mediterranean salad

Tomato & Mozzarella salad Serves 4 as a side dish

Ingredients

4 medium ripe tomatoes

125g fresh mozzarella, in liquid

Handful basil leaves

2 tbsp good quality extra virgin olive oil

Pepper & Salt

Method

1. Thinly slice the tomatoes into rounds around the circumference of the tomato

2. Arrange on a plate and sprinkle with pepper and salt, drizzle with 1 tbsp olive oil.

3. Tear the mozzarella into pieces and scatter over the tomatoes, season with pepper and salt and drizzle with the other tbsp olive oil.

4. Cut the basil leaves with a scissors and scatter over the salad.

This salad benefits from the flavours mingling for a while before serving.

Make sure the tomatoes are ripe and stored at room temperature

I love to dip fresh sourdough in the juices after eating the salad.

Serve as an entrée or as a side to a meal

In season ripe tomatoes are so much more flavoursome than forced out of season tomatoes!

I like to use Macroom Irish buffalo mozzarella.

This is my quick and easy salad.

What is so nutritious about these bars

fiona@fionasfoodforlife.ie (Fiona Staunton) — Thu, 11 Feb 2021 10:48:10 GMT

This is a subtitle for your new post

What is so nutritious about these amazing power bars?

They are loaded with whole foods and fuel our bodies with nutrients like:

✅ Omega 3 essential fatty acids - great for brain function

✅ Fibre - roughage to keep us regular

✅ Fat-soluble Vitamin A, E & K

✅ Vitamin C

✅ Polyphenols - Many health benefits inc reduce inflammation

✅ Antioxidants - inhibit oxidation in the body

✅ Minerals such as Selenium, zinc, manganese & magnesium

✅ Protein, carbohydrate & fat

If that nutritional information isn't enough to convince you that you need to make a batch of these this January, then how about they

• Taste great!

• Easily portable

• Nice Chocolate/sweet hit

• Easy to consume

• Hold in the fridge for 30 days!

You can get the full recipe here https://www.fionasfoodforlife.ie/raw-power-bars

Want a book to make you smile, lift your spirits & prompt you to get the most from your life?

fiona@fionasfoodforlife.ie (Fiona Staunton) — Tue, 02 Feb 2021 11:15:44 GMT

I have just finished to listening to Greenlights from Matthew McConaughey

For the past few weeks, every time I head for my walk, I listen to Matthew McConaughey on Audible reading his book Green light. I like when the author reads the book and in this instance it works very well, his voice and accent are easy to listen to. During these challenging times of Covid 19 lockdown I would recommend this book. It is easy to dip in and out of, while you mightn't relate to all the stories there is lots to make you smile & encourage you to reflect on your life, that some things aren't that bad and to get the most out of it.

He is a fantastic story teller. This book takes you through his life (including his dreams!) to date. He intermingles bumper stickers, precepts and poems throughout the book. He focuses on how to get a green light from situations or experiences, life is much easier with a string of green lights. A green light is McConaughey’s way of knowing that whatever decision he’s making is the right one, and that he should forge ahead.

These are some of the stories that have stuck with me from the book.

His parents, married 3 times, divorced twice - to the same people!!

The treehouse several stories high he headed off daily on his own to build and then moved away, never to see it again.

He talks about wet dreams that helped guide his life. One was actually in a hotel in Dublin! One was sitting on a front porch watching cars rock up for his 88th birthday," Twenty-two vehicles. Twenty-two women. Eighty-eight children. The women were not there to see a man they had ever married, they were there to see a man they loved and the father of their children. The children were there to see their dad". He then leads into the story of how he met Camilla and how they have kids and got married.

His story about his time in Australia and the unfair exchange he had, the loneliness and how he got himself out of the situation.

His father giving their pet parrot CPR having found it in the toilet!

His stories about getting into character for any of his roles and how he chose the roles he did.

McConaughey's mom also helped him win a poetry contest when he was a child by using plagiarism. "Do you understand the poem? Do you like the poem? Then it's yours," recited McConaughey, recalling his mother's words.

While I listened on Audible, it might be nice to read the book and take away some of the bumper stickers for another day!

Have you read it?

What parts stand out for you?

Rendang Curry a tasty versatile dish

Tue, 02 Feb 2021 07:19:28 GMT

One of my quick and easy healthy meals

Inspired by a recipe from The Doctors kitchen and the quest to get more veg into our diet I have come up with this quick and easy meal that the whole family will love. This is a curry popular in Malaysia and Indonesia. I have listed how to make the past yourself in advance but you can also buy a jar in a supermarket or Asian shop. To make a perfect curry paste you would roast and grind all spices yourself but I have created an easier version for you here!

First make the paste, this can be done days in advance or when you need it but takes 10 mins to make. Traditionally you toast the spices and blitz them (you need a coffee grinder or similar) but I have created a quicker version using ground spices. You can get all of these spices in your local Asian Supermarket and then you can make it in a normal bender.

Paste (makes 200g)

5cm lemongrass, chopped
1 shallot chopped
5 cloves garlic
5cm ginger, grated
5g-turmeric grated
1 red chilli chopped
15g desiccated coconut
1tsp cumin powder
1 tsp. cinnamon powder
Seeds from 5 green cardamom pods
Pinch star anise powder (or 1 whole)
Pinch ground cloves
Zest & juice 1 lime

Method

On a medium heat, in a dry pan, fry off the lemongrass, shallots, garlic, ginger, turmeric & chilli for 2-3 mins until they begin to colour, add in the coconut for 1 min.

Cool then blitz with all other spices to form a paste, I use my Optimum Vac 2 Blender, this will keep in a jar in your fridge for up to 4 weeks. You only need half this quantity to make the curry below.

Serves: 4 people Prep time: 20 mins

Ingredients :

2 tbsp. coconut oil
300g celeriac peeled and cut into 3cm pieces.
1 red onion, thinly sliced
4tsp rending curry paste
150g Edamame beans
250ml coconut cream
400ml veg stock
1tbsp soy sauce
150 green beans, topped, tailed & halved
Zest and juice 1 lime
15g cashew nuts, toasted
Coriander to serve
Serve with steamed basmati rice.

Method :
1. Put on the rice to cook.
2. Put the celeriac in a steamer to cook for 8-10 mins
3. Put the onions in a pan with the coconut oil and cook for 5 mins, add in the paste and beans and stir for 1 min.
4. Add in the coconut cream, stock & soy sauce and simmer for 5 mins.
5. Put the green beans onto steam for 2 mins, then rinse in cold water to stop over cooking.
6. Add in the celeriac and beans to pan and stir.
7. Top with limejuice and coriander.

Edamame beans are unprocessed Soybeans, You can buy them frozen in your local Asian Supermarket. There are lots of nutritional benefits of eating unprocessed Soybeans as you can read in the Irish Independent article by Dietician Orla Walsh.

Variations: There are so many variations here. You can use other veg, e.g. squash, pumpkin, sweet potato or any steamed veg. You can add chicken if you like (best to add chopped breasts with the edamame beans). You can make a beautiful beef Rendang and cook in a slow cooker (use only 300ml stock).

Serving suggestions: Serve immediately but is also delicious over the next 2-3 days.

Storage: This will keep in the fridge for 3-4 days and can be frozen (although the veg can get a bit soft and mushy)

Irish butter shortbread for Valentine's Day

Tue, 02 Feb 2021 00:00:00 GMT

A simple tasty treat that is quick and easy to make

Only 3 ingredients - how good is that?

In lockdown my kids are loving baking in the kitchen. How about letting them loose this year to create these heart shaped biscuits for Valentine's day this sunday?

Adults always comment in my demos that they never knew it was so easy to make shortbread!

As a child this was the first dish I learned to make, here is the recipe and here is the video !

Ingredients:

170g Plain flour

110g butter

55g sugar

Method:

1. Preheat the oven to 180 °C.

2. Rub the butter into the flour until it is like breadcrumbs, add sugar.

3. Gather the mixture together and knead to a ball. Alternatively mix all ingredients in a food processor.

4. Sprinkle the board with flour and roll out to about 7mm thick.

5. Cut into shapes and bake for 12-15 mins until pale brown.

6. Remove and cool on a wire rack. Store in an airtight container.

Variations:

You can add some lavender essential oil to make lavender shortbread or add orange zest for orange shortbread, dip half of each biscuit in melted chocolate if you like.

Storage:
These will keep in an airtight container for up to two weeks.

52 Kitchen Tips from Fiona's food for life

Tue, 12 Jan 2021 13:17:38 GMT

Tips gathered from my cookery demos - one for each week of the year!

I committed to share a kitchen tip each week this year across my social media platforms.

Why? To share the knowledge I have learned working in and studying the food industry for almost 30 years! These are some of the tips I share in my live & virtual cooking demos. You can find out more on my Website .

Weekly kitchen tips ranging from using leftover herbs, coffee grounds, lemons, eggshells & wine to storing some fruit and veg to cleaning tips! I hope you find this a useful resource, please feel free to share with your friends and colleagues.

1. Freeze left over passata in ice cube trays, then bag & freeze to use for pizza bases.
2. Chop and saute onion and garli c when you have time and then freeze in muffin cases so you can add to veg and stock to make a quick soup another day.
3. Save root veg and onion peeling s in a container in the freezer to make bone broth once you have the bones!
4. To keep herbs fresh for longer, wrap in cold wet kitchen paper and store in a sealed container in the fridge.
5. Every time you make a casserole or curry, make double and freeze extra for another day.
6. Bananas - when you have bananas that are beginning to get overripe, freeze them to use in banana bread at a later date.
7. Bananas - when you have bananas that are beginning to get overripe, peel, slice and freeze to make instant ice cream with milk kefir in your blender!
8. Bread - if you have bread that is stale, blitz it up into breadcrumbs and freeze to make stuffing or to coat things .
9. Freezer - cook an extra portion of a meal for your freezer.
10. Freezer - save large jars and use to freeze soups and casseroles for another day, leave 5cm gap at top of jar for expansion & label & date.
11. Avocado - if you have an avocado that is underripe, store with bananas to help ripen. Below is a video on how to slice an avocado!

12. Lemons - slice and freeze to add to drinks when you need them.

13. To slow ripening of bananas - wrap the end of the bunch in plastic wrap or separate the bunch, the plastic stops the ethylene from escaping.

14. To save cut fruit from going brown , squeeze with a little lemon juice.

15 . Eggs - check if they are edible, place raw egg in a bowl of water, if it sinks it is fresh, if it floats it is gone off.

16 . Skim off fa t from a stock, stew or sauce, use a few ice cubes in kitchen paper and skim along the surface, the cold helps solidify the fat.

17. Peeling ginger - use a spoon to scrape off the thin skin of ginger .

18. Peeling hardboiled eggs - if peeling lots of eggs, shake them in a lidded container, then the shell comes off v easily, perfect to mash up for egg mayonnaise. Here is a video on how to tell if an egg is fresh or not!

19. Hulling strawberries - use a straw, insert at the bottom of the strawberry and push through until it breaks through the top removing hull.

20. Freezing berries - freeze locally produced berries on a flat tray, once frozen they can be transferred to a bag or container and they wont freeze in clumps.

21. Pomegranate - roll on a work surface, then cut along the circumference, turn flat side onto palm of your hand and bash with a wooden spoon to release the seeds into your palm

22. H ard to open jar - tap the side of the lid on a work surface a few times to release pressure before opening.

23. Buttermilk - don’t have any but need it for a recipe, add 1 tbsp vinegar or lemon juice to fresh milk for a similar result.

24. Cherry tomatoes - Cut cherry or grape tomatoes in half with ease by placing them between two lids or plates. Gently slice horizontally through the bunch of tomatoes while pressing down the top lid for perfectly halved tomatoes .

25. M easuring something stick y without making a mess, dip the measuring spoon in hot water first so the honey/treacle fall off the spoon.

26. Save fresh herb s for another day, freeze in ice cube-trays with water or stock.

27. Avoid freezer burn on ice cream , place some wax paper on top of the ice cream before placing in freezer.

28. How to clean glass bottles - Use cleaning beads for decanters, the motion of the beads on the glass, cleans all the hard to reach places.

29. How to Chop an onion- Half cutting through the root, peel, slice a few times horizontally but only 90% way through to root, then turn and cut a few times vertically again only 90% way to root, turn and cut parallel to root 100% to achieve even pieces! Video below

30. To clean a cast iron pan , use coarse salt and kitchen paper.

31. To clean onion or garlic smells from your hands use lemon juice or baking soda directly.

32. To clean a coffee grinder , place some chunks of stale bread in it and grind - any coffee will cling to the bread.

33. Slipping chopping board. Place a damp (not sopping) dishtowel underneath a cutting board to keep it from slipping and sliding across the kitchen countertop.

34. If a pot is about to boil over , place a metal spoon or knife in it and it will absorb the heat and prevent it boiling over.

35. Tomatoes going rotten ? Slow down rotting tomatoes by storing them upside down and not in the fridge.

36. C rystallised honey , place container in a bowl of hot water for 5-10 mins.

37. Storing guacamole - store the avocado stones in the guacamole to help slow down the chance of going brown.

38. Tea/Coffee stains on cups - use a bread soda and water paste to remove tea and coffee stains from cups.

39. Anchovies - If you don't use all the anchovies in one sitting, store the remainder in a small jar in the oil and keep in the fridge for weeks.

40. Eat more greens ! Keep a bag of frozen peas in the freezer so you always have green veg to hand. Unless you grow them yourself, usually frozen peas have more nutrition than fresh as they are snap frozen once picked!

41. Crudités veg as snacks - Cut veg like carrots, celery, beans etc. into crudités (finger pieces) & store in a jar of water in the fridge so they are ready for you to snack on.

42. Under ripe fruit - to speed up ripening of a banana or peach, place them in a paper bag, the trapped ethylene gas speeds up ripening .

43. Parmesan crusts - Save the hard crusts and add to the pot when making stock for more flavour.

44. Natural Cream Cleaner - Instead of using harsh chemicals, why not mix 1/2 cup bread-soda, 2.5tsp Castille soap and 12 drops of essential oils with a little water to make an effective, natural cream cleaner.

45. Storing Pomegranate - Freeze seeds flat on a try then store in a jar in the freezer to add to porridge or muesli each morning. Reminder video below on how to remove the seeds is below.

46. Re use egg shells - Use egg shells in your garden beds to deter slugs! Add daily as rain makes them ineffective.

47. Recycling Coffee grounds - Add left-over ground coffee to your compost, they are PH neutral and can add nutrients.

48. Keep your knives sharp - I use a ceramic sharpener and sharpen about twice a week & before each cookery demo. If you regularly sharpen them they will do their job and last along time.

49. Don't waste leftover wine - Freeze it in ice cube trays and use to add to sauces like bolognese.

50. Read the whole recipe first - nothing more frustrating than finding out you were meant to do step 1 the day before!.

51. Adding food grade essential oils to food - Dip a skewer in the oil and then into the food to add in tiny amounts, often a drop is too much.

52. Recycle lemon skin & pith - Place your leftover lemon skin/pith into the dishwasher to leave it smelling fresh.

Happy Cooking

Fiona

Slow Cooker ham

fiona@fionasfoodforlife.ie (Fiona Staunton) — Thu, 17 Dec 2020 18:17:22 GMT

Baked ham, slow cooker or oven...

Baked ham

A baked ham is a traditional Christmas dish. It keeps for a few days so people often cook more than they need and then have left overs for salads, sandwiches and pies. Why not bake your ham on Christmas Eve and have it for dinner that evening with some mashed potato or Colcannon? I tend to poach the ham and then glaze it. Recently I have found great results from using the slow cooker. Alternatively your butcher might cure the ham in such a way that you simply bake it, which is fine also.

Serves: 10 people Prep time: 10 mins

Ingredients

4-5 kg Ham on the bone or 3-4kg boneless

1.5 cups brown sugar

2 tbsp Dijon mustard

20 cloves

Method:

1. If poaching the ham and then finishing it off in the oven: Place in saucepan big enough to cover it in water, with the lid on simmer for 20 min per 500g.

· Mix together the brown sugar and Dijon to make a glaze.

· Remove the skin and criss cross through the fat on the ham, place a clove in each diamond section.

· Place on a ovenproof tray with parchment or foil on the base to catch the basting juices.

· Add the mixture on top of the ham, bake at 190ºC for 20-30mins, basting every 5- 10 mins until the sugar starts to caramalise.

2. If using the slow cooker,

· lightly grease the slow cooker, add one cup of sugar to the base of the container, place the ham on top.

· Remove the skin layer, score the fat as per above and place cloves into fat/flesh

· Mix the mustard and the brown sugar, spread over the top.

· Place the lid on and cook on low for approx. 7 hours.

· During the last hour, baste a few times.

Variations: You can use glace cherries to decorate the top of the ham, crushed pineapple is also popular.

Serving suggestion: Serve hot or cold, store in fridge once cold.

Storage: Will keep in fridge for 4-5 days, can be frozen during this time if necessary.

TIP: If cooking it on Christmas Eve, allow it to go cold in the container it is cooked in, serve the next day at room temp and then place in fridge – often the raw turkey is taking up any fridge space you have!

Garlic stir fried Brussels sprouts

fiona@fionasfoodforlife.ie (Fiona Staunton) — Wed, 16 Dec 2020 00:00:00 GMT

Don't like Brussels sprouts? Have you tried them this way?

Brussels sprouts are Irish and plentiful in the winter months. smaller sprouts tend to be sweeter while the larger sprouts have a more cabbage like taste. There are many different ways to cook them. The most basic is to put a cross in the base and steam them. Be careful not to overcook them.

This method is very tasty, if you love Brussel sprouts then I am sure you will love this recipe. If you don't like Brussel Sprouts then try this recipe and then make your decision!

Brussels sprouts are high in fiber, vitamins, and minerals and very low in calories. They’re rich in vitamin K, high in vitamin C. They also contain small amounts of vitamin B6, potassium, iron, thiamine, magnesium and phosphorus.

TIP: Cut the sprouts 24+ hours in advance and store in the fridge, with wet kitchen paper on top and covered in cling wrap.

Serves 10 Prep time 30mins plus 10 mins cooking

Ingredients:

1kg Brussels sprouts

80g butter (omit if vegan)

2 Tbsp. olive oil

3 cloves garlic

50ml veg or chicken stock

Pepper and salt

80g Toasted pistachio nuts

Seeds of ½ Pomegranate

Method:

1. Take the outer leaves from the sprouts and shred with a sharp knife. – this can be done 24 hours in advance, just cover with wet kitchen paper, cover and leave in the fridge.

2. Put the butter and oil in a pan on medium heat, add the garlic, stir for 1-2 mins.

3. Add the shredded sprouts, stir for 2-3 mins, add the stock and seasoning and simmer for 8-10 mins, without a lid.

4. Transfer to a serving dish and top with pomegranate and pistachio to serve.

Variations: This is also delicious with crispy lardons of bacon or pancetta instead of the pistachio and pomegranate. An alternative method is to score a cross on the base of the sprouts, about 1cm deep, then steam the sprouts for approx. 10 mins until tender, toss in melted butter and season with pepper and salt.

Serving suggestions : Serve warm as a side to a festive meal

Storage: Best eaten fresh but this will keep in the fridge for 1-2 days.

Christmas Pecan Cookies

fiona@fionasfoodforlife.ie (Fiona Staunton) — Mon, 07 Dec 2020 00:00:00 GMT

These are delicious, melt in your mouth cookies, ideal as a Christmas gift!

I love making these with the kids at Christmas and we wrap them up in cellophane bags to gift to all the relatives on Christmas Day! I made them recently for the school Christmas fair and they sold out quickly.

This year they have been very popular in my virtual cookery demos as a Cook-along - great to see so many families in the kitchen!

Makes approx. 40 cookies Prep time :30 mins

Ingredients:
125 g pecan nuts
225g butter
125g icing sugar
2 tsp. vanilla extract
250g plain flour
Icing sugar to dust afterwards

Method:

Preheat oven to 180°C.

Toast the nuts in the oven for approx 8 mins, until crunchy and lightly toasted.
Beat together the butter, sugar and vanilla until creamy.
Chop the toasted nuts in a food processor until finely chopped.
Mix nuts into butter mixture.
Gently mix the flour into the butter and nut mixture.
Roll into balls, approx. 1.5cm diameter and place onto non-stick baking sheet.
Bake for 12-15 mins, until lightly golden.
Toss in icing sugar when cold and serve up or wrap as gifts.

TIP: After step 6 if you place the balls in the fridge for 30 mins and then straight into the oven the cookies will hold their shape better!

French Onion Soup - in the slow cooker

fiona@fionasfoodforlife.ie (Fiona Staunton) — Tue, 24 Nov 2020 12:48:08 GMT

This is a really tasty soup that works perfectly in the slow cooker

I love French onion soup but it isnt something I often eat. I remember it from my days at Ballymaloe House as a Chef and I chose this soup for the menu on my wedding Day as it is very tasty and a lot lighter than many other soups.

Inspired by the Irish Times Food Month this month I decided to make this soup, but rather than wait for the onions to caramelise in a saucepan I decided to make it overnight in the slow cooker and it worked really well!.

Serves 4 40 min prep, plus cooking time

INGREDIENTS

1.5kg white onions, thinly sliced

4 cloves garlic, thinly sliced

1 tbsp butter/ghee

1.5 Litres beef stock (Sadie's kitchen beef broth is perfect for this!)

100ml Sherry

1 bay leaf

1 tbsp dijon mustard

1 tbsp Bragg liquid Aminos

4 slices sourdough bread

450g gruyere cheese grated

METHOD:

1. Grease the slow cooker with butter or ghee. Add in the onions and garlic and leave on low for 10 hours.

2. Add in all other ingredients (except the bread and gruyere).

3. Simmer on low for a couple of hours for the flavours to deepen, or simmer for 20 mins on high.

4. Toast the sourdough and add the grated cheese and toast under the grill.

5. To serve, float the cheese on top of the soup, enjoy!

Storage:

This will keep in the fridge for 2-3 days and freezes well.

Variations:

This can be made on the hob. It will take 1-2 hours for the onions to break down and caramelise and then continue with point number 2 onwards. For vegetarians, a good quality vegetable stock can be used.

CHRISTMAS SAUERKRAUT

fiona@fionasfoodforlife.ie (Fiona Staunton) — Tue, 10 Nov 2020 00:00:00 GMT

Think red cabbage with a probiotic hit!

This is a very simple dish to make. The vegetables are raw and have the added benefit of natures probiotics. It is a festive version of sauerkraut I teach in my Fermentation workshops.

Another dish you can make ahead to help have a hassle-free Christmas!

Ingredients:

50g Goji berries

1 star anise

1tsp whole cloves

600g red cabbage

300g beetroot

2 apples, cored

4 tsp fine sea salt

spring water

1/4 cup whey (optional)

Directions:

1.Soak the goji berries in some water for an hour or two.

2.Wrap cloves and star anise in muslin & set aside.

3. Chop all veg in food processor, holding back some outer leaves of cabbage.

4. Place veg and goji berries in a glass or stainless steel bowl, add salt and massage into veg.

5. Fill the clean jar with the vegetables, add in the muslin spice bag, pour over the whey and press down well.

6. Leave 2cm free at the top of the jar, then place cabbage leaf on top and press down again.

7. Ensure all veg are under the liquid level, if not, add some spring water.

8. Store in a dark place with lid closed for 10-14 days, taste occasionally and refrigerate when ready.

9. Once opened, it will keep for 2 months in fridge, unopened it will keep for 9 months.

Chicken & Broccoli Bake

fiona@fionasfoodforlife.ie (Fiona Staunton) — Thu, 24 Sep 2020 08:27:27 GMT

This is a great comfort food to make when you have time & freeze extra for later!

Chicken and broccoli bake is a classic dish in delicatessens throughout Ireland. I think the quality can vary hugely, from a thick gloopy sauce with little chicken to a tasty dish with good quality chicken and natural ingredients. My recipe starts from roasting free range Irish chickens, making stock from the left over bones and veg, onions and herbs you have in the house, then making the sauce and par cooking the broccoli. I like to top it with breadcrumbs, seeds and cheddar but it can be topped with mashed potato. While there is only about 30 mins contact time to make this, I suggest you set about making it when you are at home for a while.

In this instance I made 3 x 4 portion containers, one for now and two to freeze.

Min 7 hours from start to finish but only 30 mins contact time!

Ingredients

2 large free-range chickens

Veg & herbs for stock*

4 heads broccoli

150g butter

150g plain flour

Pepper and salt

3 large handfuls of breadcrumbs

3 tbsp pumpkin seeds

3 tbsp sunflower seeds

150g cheddar, grated

Method

1. Season the chickens and roast at 200°C for 1 hour, allow to cool a little.

2. Remove all the meat from the chickens and set aside.

3. Place the chicken bones & skin into a slow cooker (or large pot) and add the veg and herbs to make the stock. Add enough water to just cover the bones. Cook on low for 12-24 hours. If using a pot on the stove, simmer for 4 hours.

4. Cut the broccoli into florets and cut the stalk into 0.5cm dice. Place a large pot of water with 1 tbsp salt onto the stove to boil. Prepare a bowl of iced water and a slotted strainer. Plunge the florets into the boiling water, return to the boil then strain into the iced water to stop it cooking, then do the same for the stalk but let is simmer for 1 min, refresh in cold water also.

5. Chop the chicken into large chunks and place in your ovenproof dish. Sprinkle over the broccoli; florets and stalks. Season with pepper and salt.

6. To make the sauce, melt the butter in a saucepan over medium heat, stir in the flour and cook for 1 min. Add in the stock, 1 cup at a time, whisk until smooth, until you get a consistency that it just coats the back of a spoon.

7. Pour the sauce over the chicken and broccoli.

8. Top with topping of your choice, I like brown bread crumbs or sourdough crumbs ** with seeds and cheddar.

9. Freeze now for later or Bake at 180°C for 30 mins until heated through and top is crispy.

To Serve

Serve hot with a side salad or baked potato. This dish is great as part of a buffet when serving large numbers.

Storage

This dish freezes well (at stage 9 just before you were to bake it) It will keep in the fridge for 2-3 days.

Tips:

*I tend to save the top and tail of carrots, tops of onions, celery stalk and leaves, stalks of herbs from cooking to use in stock (fresh or frozen). I also add, a whole carrot or two, some onions and garlic cloves as well as some herbs from the garden like bay, thyme, rosemary and tarragon & whole peppercorns.

** I blitz stale bread in a food processor/blender to form breadcrumbs and then freeze for occasions like this. Currently I have brown bread, sourdough & focaccia breadcrumbs in the freezer!

Toor Dal recipe

fiona@fionasfoodforlife.ie (Fiona Staunton) — Wed, 16 Sep 2020 10:19:52 GMT

Mastered my red lentil Dahl? Here is a creamy Toor Dal to try

Many of you will be familiar with my red lentil dahl , I still make this every week or 10 days but sometimes I like to make this Toor Dal. It is a very creamy dal. Traditionally in India dal is served on the side of a curry and rice, I tend to serve it on its own for lunch, almost like a soup. It can be referred to as Dahl, Daal or Dal!

Toor Dahl is made from split pigeon peas, it is known as Arhar Dal, Peeli Dal or Yellow Dal. I tend to buy mine in a large bag from my local Asian Supermarket and it is called "toor Dahl". It is the most common Dal found in Indian homes.

The lentils need to be soaked and washed first, 15-20 mins is fine here. Then you cook the lentils, I like to use the Instant Pot as it is nice and quick, then you cook up a Tadka with garlic and spices in Ghee and stir into the cooked lentils. The literal translation of Dal Tadka is Dal=lentil and tadka=tempering

Serves 6 as a meal or 8 as a side dish 30 mins

Ingredients

450g toor dal (or 2 cups)

1 tsp turmeric powder

2 tsp salt

1 tsp sugar

160g Mango flesh chopped

2 Tbsp ghee

2 onions, chopped

3 cloves garlic, crushed

1 tsp grated ginger

1 tsp mustard seeds

1 tsp cumin powder

1 tsp garam masala

2 whole dried red chillies

2 green chillies, split

1 sprig mustard seeds

Method

Wash the lentils and cook with turmeric powder, sugar and salt. I tend to cook in the instant pot, allowing 2.5 cups of water to each cup lentils, cook on high pressure for 8 mins and allow to release naturally. If cooking in a saucepan, use 4 cups water to every cup of lentil and simmer for approx 35mins until lentils are soft.
Heat the ghee in a heavy based pan, add the onions and cook until soft, add garlic and ginger for another 2 mins, increase the heat a bit, add the mustard seeds, once they begin to pop add in the other spices.
Stir into the cooked lentils with the mango and enjoy!

Serving suggestion

Serve in a bowl as a comforting soup style lunch or serve on the side of your favourite curry and rice.

Storage

This keeps in the fridge for 4-5 days but freezes really well .

I couldn't be bothered cooking anything

fiona@fionasfoodforlife.ie (Fiona Staunton) — Thu, 02 Jul 2020 09:34:09 GMT

If you can relate to this then read on....

Usually my role at my cooking school, Fiona's food for life, is to inspire and motivate people to cook nutritious food from scratch.

However, following the Covid Lockdown which we have all experienced together with the recent death of my father I seem to have lost my Mojo lately!

I always promote my 20 min meals, quick and easy recipes using local produce and cooking from scratch but now I find myself in the same shoes as many of my clients after a hard days work, with no energy to cook.

I am writing this article to share what I am eating on a daily basis to keep the family healthy, even though I couldn't be bothered cooking. While I am helping my mum adapt to her new life without my Dad I am creating meal plans and some basic food prep for her but when I come home I couldn't be bothered cooking anything myself. Obviously if I have bookings for cook-alongs or cooking classes I jump right into it. I want to share tips and ideas to help anyone else out there not wanting to cook but who values nutritious meals.

Eating the most nutritious foods we can and looking after our immunity is more important now than ever.

1. Menu

Here is a sample of the meals we have been eating over the past few weeks (without my mojo we are on rotation with these!!)

Breakfasts

Store cupboard muesli with milk kefir and fresh berries

Wheatabix/eggs - kids

Lunch

a. Omelette with leftover salad/kimchi

b. Red lentil Dahl

c. Stuffed avocado with Shines tuna

eggs/soup/sandwich - kids

Dinner

a. Fish - from my fabulous local fish supplier, see below for more details - 4 times a week

Lentil salad with cherry tomatoes, capers, scallions and roast chopped nuts

Strawberry and asparagus salad with Wildwood balsamic vinegar

b. Chicken - whole roast or thigh pieces in a tray bake

c. Burger from James Whelan Butchers

d. Steak/venison

New or roast potatoes or wedges with the above, two steamed veg & some kraut.

Tips:

Zero waste stir fry - use up any veg and stir fry with onion, ginger and garlic for a tasty side dish
chicken/burger/steak night can always be done on BBQ if weather is good with peppers, mushrooms & aubergine
I always aim for half a plate of veg at each dinner
Make once, enjoy lots - I do this for Dahl, lentil salad, pasta sauce etc.

2. Weekly shop

Needing to limit visits to shops is a priority so I draw up a rough plan for the week and buy enough for three meals and snacks for the family, two adults and two children for seven days in one shop.

I gave lots of tips on my recent interview with Clare McKenna on Newstalk Radio around shopping in quarantine, organising the list etc. Being organised is imperative!

I don't usually encourage separate meals but if stuck for a meal the kids would be happy with pasta with tomato or bolognese sauce and the adults would have a bowl of Dahl - both from the freezer, made another day.

3. Shop local

The Catch Fish Shop, Cornelscourt - From day 1 of lockdown, The Catch got the whole Covid restrictions right away. It is a 10 min walk from my house and I always felt safe going there. This is the only place I went to in addition to the weekly supermarket shop.

They sell their fish, Firehouse bakery bread - Ciabatta popular here, Beechlawn organic veg - we love the salad leaf, readymade meals and some deli items like spoonful botanical, pasta, couscous, pate etc.

You could ring in an order and get it delivered to your car boot outside the shop or to your home or you simply walk to the porch, no need to touch anything and the lads will sort you out.

Rather than looking for a specific fish, I tend to go with an open mind, "what's fresh in today is the first question" or "what would you recommend" and I go from there. Over the past few months we have had the following

Plaice - Grill

Lemon sole- Grill or pan fry

Black sole -Grill

Halibut - pan fry/bake

John Dory - pan fry/bake

Cod - Thai fish cakes or Bake with cream, cheese & mustard

Mackerel - pan fry

Hake - grill or pan fry

Haddock - pan fry

Salmon - Poach/pan fry or in Thai fish cakes

Scallops- Sear on the pan

Squid - Deep fry

prawns - fry with garlic butter as appetisers or with rocket and pasta

We would simply cook the fish as per above with a little butter & fresh herbs and it is ready in 10 mins!

My 14 year old will eat whatever fish I get but my 9 year old prefers salmon Teryaki or I make Thai fish cakes with salmon and cod (or similar white fish)

4. Enlist help

With everyone spending more time in the home rather than commuting to work or to school it is a great time to get everyone involved, from menu planning, sorting shopping, food prep, cooking and tidying up there is a job for everyone. My husband has cooked most of the fish & cooked the BBQs over the past few months and I tend to prepare the side dishes.

I miss the connection with people in the various workplace wellness programmes I have delivered over the past few years, answering their questions and making a difference to help people cook from scratch. The pleasure on people's faces when I cook a dish and they get to taste it! I hope these will return in the not too distant future.

During July and August I hope to find my Mojo and test some recipes as well as doing some food photography and prepare for Autumn/Winter 20/21. I will be back in September for team building cook along session, cooking classes and group cookery demos - all in the virtual world!

Please contact me if you are interested in any of my cooking classes - workplace, private or groups!

Teriyaki salmon with samphire

fiona@fionasfoodforlife.ie (Fiona Staunton) — Wed, 24 Jun 2020 10:20:36 GMT

Fish BBQ recipe for the weekend

This is a simple tasty dish that can be done on the BBQ or in the oven. My kids love this with sticky rice. This dish is a great source of protein and good fats and minerals

Serves 4 Prep time: 15 mins + cooking
Ingredients:

800g piece organic salmon, skin on, pin-bones removed.

Marinade

1/3 cup soy sauce

1/4 cup honey

1 cloves garlic, crushed

1 tsp grated ginger

1 tbsp rice wine vinegar

3 tbsp water

3 handfuls samphire **

Method:

1. Mix teriyaki marinade together and pour over salmon, leave to stand for 1-4 hours.

2. Wrap salmon, with marinade in foil and place on BBQ on indirect heat for approx. 15 mins, until salmon is cooked.

3. Bring a saucepan of water to the boil, add in the samphire amd once it comes back to the boil, simmer for 30 seconds, rinse in cold water and strain.

4. To serve, place the samphire on a serving plate and then place the hot salmon and all the sauce on top.

** Samphire is a succulent halophyte (a plant that grows in salt water), with vibrant green fleshy stalks and finger-like leaves. It has a distinctively crisp and salty flavour. You can buy it from your fish mongers or in the herb section of some supermarkets.

Varitations: This can also be done with trout. You can add chilli if you prefer. You can also bake in the oven, 180C for 20- 30 mins, depending on the thickness of the fish. You could use this marinade for chicken also.

Serving suggestion :

Serve the salmon hot on the bed of samphire, it is also delicious with sticky japenese rice.

Storage: The salmon is also delicious cold, store in fridge for up to 48 hours.

Lentil salad with goats cheese & Irish Heather Honey

fiona@fionasfoodforlife.ie (Fiona Staunton) — Fri, 12 Jun 2020 16:06:14 GMT

Tasty nutritious salad in minutes

Have you tried Irish Heather honey from Tara Hill honey in Wexford? . Since I started my cookery demo business I have been buying my honey from the Wildes family in Wexford. With recent research from DCU in relation to how Irish heather honey has health benefits comparable to manuka honey , I decided to buy a jar.

On Bank Holiday Monday when making lunch I decided to try a lentil salad, inspired by The Doctor's Kitchen but with my own twist I created this salad. With meals I always think, how can I add more nutrients to this dish?

In this instance I topped the salad with Fivemile Town Goats cheese , my toasted seeds and driz z led it with the Irish Heather honey, it was delicious! Recipe below.

Ingredients Serves 2 as a main or 4 as side dish

1 x Tin of puy lentils, washed and drained
1 Courgettes, peeled into ribbons (using a potato peeler)
1 Avocado, cut into large chunks (about 2cm)
Large handful of raw green beans or sugar snaps cut into pieces
2 Tbsp good quality extra virgin olive oil
Juice of one lemon
1 Small red chilli, de-seeded and finely chopped
2 Tbsp chopped herbs, eg basil & mint
120g goats cheese cubed
Plenty of salt and pepper
2 Tbsp toasted seeds
1 Tbsp Irish Heather Honey

Method

Begin by preparing the lentils and putting them into a large mixing bowl.
Prepare the courgettes, avocado and beans; set aside.
To the lentils, add in the olive oil, lemon juice, chilli, mint and salt and pepper; give it all a really good mix. Taste and season.
Next, add in the prepared veggies. Gently toss all the ingredients together, taking care not to squash the avocado.
Top with goats cheese, toasted seeds and Irish Heather honey.
Enjoy!

How to poach an egg

Thu, 07 May 2020 12:34:53 GMT

These 8 things will help you get the perfect poached egg

After my training at Ballymaloe Cookery School I went to work in Ballymaloe House under the watchful eyes of Rory O'Connell and Myrtle Allen.

Once a week I worked the breakfast shift, Myrtle used to ask what chef was on for breakfast before she would decide what to order. When I was on duty she always ordered a poached egg - I look that as a great compliment, that I must have made a great poached egg! (I don't eat them myself!!)

This month in quarantine my 14 year old son decided he wanted to perfect his poached eggs so we have come up with these key guidelines to help you all. Eggs are so nutritious and the ultimate fast food.

The egg MUST be fresh. In Ballymaloe they would be collected from the chicken run each day - you cant get fresher than that! An egg that is not quite as fresh will have a thin white as well as the thick white which will cause wispy bits to form in the water, which you don't want.
Use a medium size saucepan so you have some space and fill with at least 4 inches of water.
Use 1 tbsp vinegar in the water.this helps the white of the egg to firm up even faster when it hits the water.
Swirl the water to create a vortex that you can gently add the egg into to prevent wispy bits.
Transfer the egg into the water by placing it in a ramekin or cup and gently tipping in, rather than dropping from a height.
Simmer gently for 3 mins and remove and drain.
They can be stored in water in the fridge for 2 days, simply reheat in gently simmering water for 1 min.
Tip: If your egg isn't super fresh, then place it in a strainer first and allow the thin white to drain away, before putting in a ramekin.

Season and serve! I hope you have success in making poached eggs.

Happy Cooking

Fiona

How to make a simple apple sauce

Thu, 30 Apr 2020 13:53:06 GMT

This recipe is easy and quick to make

Apple sauce is perfect with pork or on top of cereal or with Greek yoghurt as a snack.

All you need are cooking apples /brambley apples and for every 200g apples have 1/2 - 1 tbsp sugar and 1-2 tbsp water.

Watch the video for more details!

It freezes really well too!

Fiona's Kitchen Tips

Wed, 29 Apr 2020 16:12:30 GMT

The first 20 Kitchen Tips from my kitchen in 2020

New Paragraph

I committed to share a kitchen tip each week this year across my social media platforms.

Why? To share the knowledge I have learned working in and studying the food industry for almost 30 years!

I don't know about you but I love learning new things, especially snippets of information!

Now, more than ever people are cooking at home. I am receiving lots of feedback from my weekly tips. I have collated the first 20 here for you to browse! Please share with friends and colleagues.

And keep an eye out on my social media platforms for the upcoming tips each Tuesday!

Freeze left over passata in ice cube trays, then bag & freeze to use for pizza bases.
Chop and saute onion and garli c when you have time and then freeze in muffin cases so you can add to veg and stock to make a quick soup another day.
Save root veg and onion peeling s in a container in the freezer to make bone broth once you have the bones!
To keep herbs fresh for longer, wrap in cold wet kitchen paper and store in a sealed container in the fridge.
Every time you make a casserole or curry, make double and freeze extra for another day.
Bananas - when you have bananas that are beginning to get overripe, freeze them to use in banana bread at a later date.
Bananas - when you have bananas that are beginning to get overripe, peel, slice and freeze to make instant ice cream with milk kefir in your blender!
Bread - if you have bread that is stale, blitz it up into breadcrumbs and freeze to make stuffing or to coat things .
Freezer - cook an extra portion of a meal for your freezer.
Freezer - save large jars and use to freeze soups and casseroles for another day, leave 5cm gap at top of jar for expansion & label & date.
Avocado - if you have an avocado that is underripe, store with bananas to help ripen.
Lemons - slice and freeze to add to drinks when you need them.
To slow ripening of bananas - wrap the end of the bunch in plastic wrap or separate the bunch, the plastic stops the ethylene from escaping.
To save cut fruit from going brown , squeeze with a little lemon juice.
Eggs - check if they are edible, place raw egg in a bowl of water, if it sinks it is fresh, if it floats it is gone off.
Skim off fa t from a stock, stew or sauce, use a few ice cubes in kitchen paper and skim along the surface, the cold helps solidify the fat.
Peeling ginger - use a spoon to scrape off the thin skin of ginger .
Peeling hardboiled eggs - if peeling lots of eggs, shake them in a lidded container, then the shell comes off v easily, perfect to mash up for egg mayonnaise.
Hulling strawberries - use a straw, insert at the bottom of the strawberry and push through until it breaks through the top removing hull.
Freezing berries - freeze on a flat tray, once frozen they can be transferred to a bag or container and they wont freeze in clumps.

Flaxseed Bread

Wed, 29 Apr 2020 15:37:48 GMT

This is a delicious gluten free bread that is easy to make and full of goodness

This is delicious, nutritious bread made using flaxseeds so it is gluten free. This recipe is from Susan Jane White. It is focaccia style bread so it is sliced on the horizontal instead of vertically. Flaxseed is so nutritious for you; it has lots of minerals, fibre ,omega 3 fatty acids and antioxidants. The molasses is rich in iron and vitamin B for energy.

Ingredients:

2 cups milled flaxseed / linseed (approximately 220g)

3 teaspoons dried oregano

2 teaspoons baking powder

4 eggs

½ cup regular or plant milk (125ml)

2 tablespoons of black strap molasses or honey, warmed until runny

4 tablespoons extra virgin olive (60ml)

Handful of black olives, stones removed

Method:

1. Preheat oven to 180°C.

2. Line a 10 x 8 inch baking dish with parchment paper.

3. Combine the ground flaxseed, oregano and baking powder together in a large bowl.

4. In a separate bowl, mix the eggs, milk, molasses and oil until thoroughly united.

5. Chop up the olives, adding them to the wet ingredients.

6. Now add wet to dry, and immediately pour into your lined baking tray.

7. Spread evenly, and sprinkle a little more dried oregano & sea salt on top .

8. Bake for about 25 minutes.

9. Remove from oven and its tin. Allow to cool for 25 minutes on a wire rack.

Serving suggestion: Slice horizontally and spread with hummus, or spread with avocado on one side, wild garlic pesto on the other and mixed green leaves in the centre. Or serve to the side with your favourite soup.

Storage: This keeps well for 3-4 days in the fridge. It freezes very well.

Chocolate Biscuit Cake Recipe

Wed, 22 Apr 2020 12:29:15 GMT

A great cake for a celebration that can be made weeks in advance!

This isn't my usual style - there is lots of sugar in this but it is meant for a special occasion!

In today's video, I will show you how to make delicious chocolate biscuit cake. Be warned! This is not my normal type of recipe, there is lots of sugar and processed food in here. But then again, it is a special occasion recipe! And one slice is never enough! It is great to use up Easter Eggs, ideal as a wedding cake or birthday cake and can be made a few days in advance. Check out the list of ingredients below:

Ingredients:

650g milk chocolate

225g dark chocolate

340g golden syrup

340g butter

1 dessertspoon cocoa powder

400g digestive biscuits

250g ginger nut biscuits

2 Crunchie bars

Flake bars to decorate

Lunch on Lockdown

Mon, 20 Apr 2020 15:48:09 GMT

These six tips will help take the hassle out of lunches on lockdown!

I have asked my community over the past few weeks where they are struggling in the kitchen during Quarantine due to COVID-19.

One topic that raises its head quite often is lunches - what to create, how to have things ready that people can grab at their lunchtime, which might be a different time to yours, something tasty that doesn't take ages to make.... Sound familiar? Then read on.....

Here are my top tips, ideas, and recipes for #lunchonlockdown, you can listen to my recent interview on Newstalk Radio h ere

1. Plan ahead - Have an idea of some lunches you enjoy and make a rough plan before you visit the supermarket - we need to reduce our trips to the shops so planning is important. It doesn't have to be day by day but 6/7 ideas that can be moved around is great. Soup, wraps, omelette , pasta, stuffed avocado , goats cheese/smoked salmon/tuna salad, baked beans, burrito, quesadilla, fritters .

2. Get input or buy-in from others in the house - who wants an argument at lunchtime over someones like or dislike? Ask family members to say what they would like for lunch, within reason (from your master list) and allow for each person to have their choice for 1 day. In my house, for example it is sausage rolls one day as my daughter loves them.

3. Repurpose dinners for the next day's lunch , every time I make Lasagne, pasta, curry , chowder , roast chicken, casserole , etc I make enough to have for lunch the following day. When I cook rice I cook extra to have a rice bowl , fried rice or sushi within the next 2-3 days.

4 . Variety - Everyone gets fed up with the same thing day in day out. While packaged soups from the deli are really convenient, they can get very boring! Have you thought about eggs? They are very nutritious and versatile; omelette , baked eggs, scrambled, poached, so many options.

5. Zero Waste - Save lots of little bits from previous meals to pimp up a quinoa or rice bowl, a handful of edamame beans or sweetcorn from the freezer adds nutrients, colour or texture to many dishes. If I have leftover broccoli or green beans from a previous meal, I will store in the fridge for the next day, some roasted peppers are great to add to a wrap or salad, pomegranate seeds are delicious in rice or quinoa bowls, grate the last of the carrots in your fridge to add more nutrients, a few chickpeas, seeds or sauerkraut or kimchi.....

6 . Choice - If you follow the steps above then there can be a choice for lunch and I find things tend to run more smoothly. E.g I am going to the shops tomorrow so I didn't have a lot in the house so when asked what's for lunch today, I said there is Spanish Chickpea stew (leftover from the other day), a rice bowl with smoked salmon (for 1 only & it needs a bit of prep!) or eggs - you choose! I chose the rice bowl, because nobody else wanted to do the prep, my son had chickpea stew and my husband made an omelette and my daughter had scrambled egg (with a request for baked beans on tomorrow's shopping list!). Other days I might say - goats cheese salad or soup if someone feels they have control over what they can have (ie making a choice) it tends to reduce the complaining!

I hope you have found these tips useful and keep an eye on my Instragram stories to see what I am making on a daily basis for #QuarantineCuisine

Interview with Clare McKenna on Newstalk Radio

Mon, 20 Apr 2020 11:30:57 GMT

Listen back to my Easter Sunday interview on Quarantine Cuisine

I talk to Clare about my tips for shopping and cooking during quarantine due to Covid-19, healthy snacking and supporting your immune system.

Thai Fish Cakes

Thu, 16 Apr 2020 12:05:42 GMT

A great way to get more fish into your diet

The Serves 6

Ingredients

800g fish (salmon & cod)

2tbsp red curry paste

4 cloves garlic, crushed

2 thumb pieces of ginger, grated

2 tbsp fish sauce

2 eggs

6 spring onions, chopped

1 red chilli, chopped

150g green beans, chopped

1 lime, zest and juice

olive oil to fry

Method:

1. Blitz fish so that it is coarsely chopped in food processor

2. Add all other ingredients

3. Take golf ball size pieces and form into patties.

4. Shallow fry in a little olive oil, approx 2 mins each side.

5. Enjoy with salad and sweet chilli sauce to dip.

Subscribe to my channel: http://tiny.cc/kj0o6y

These 7 tips will make your quarantine shopping more efficient

Sun, 12 Apr 2020 09:38:22 GMT

Some of the tips I gave today on Newstalk Radio

First of all I wish you a happy Easter.

When shopping for cookery demos, I often shop for 6-8 meals in one go, in 40 mins. Today I would like to share my top tips with you to help your shopping during quarantine.

Get input or buy-in from all in the household. Perhaps allow each person to choose their favourite dish on a particular day.
Choose dishes you can re-purpose, eg have a bolognese one day, and add beans and have chilli the next or make a curry but have enough for lunch the next day.
Check what you have in your fridge or to use up first and incorporate them into your menu e.g. soup or stir fry, reduce waste.
Organise your shopping list according to your supermarket layout. I put fruit and veg on the right, fridge and freezer on the left, dry goods on bottom left and household items beside that. In the centre I put specialist things like fishmongers.
Add pulses - peas, beans and lentils to your list. These are great to have in your store-cupboard, slow release of energy, very nutritious and last a long time.
Frozen veg are a great option, veg like peas and corn are often more nutritious and taste better than fresh produce buy the time they get to our supermarket shelves.
Support your local farmer/producer. Now is a very important time to support our local producers and smaller retailers. Many are offering home delivery or collection so that it is a contactless service & help them stay in business after this pandemic.

Check out the full interview to learn about my go to recipes & lunch on lockdown!

Listen back to interview

How to make mini praline Easter Eggs

Wed, 08 Apr 2020 16:24:04 GMT

Check out this video to learn how to make praline & chocolate from scratch & mini eggs

In this video I will show you how to make chocolate from scratch and praline from scratch and to make these cute little Easter eggs.

Easter 2020 we are all staying at home to stay safe. You can buy cacao butter from the health food section of most supermarkets.

Ingredients

Praline - 110g almonds, 250g sugar, 1 tbsp butter, 60ml water

Chocolate 50g cacao butter, 55g cacao powder, 70g raw honey / maple syrup

Homemade Sourdough Bread

Mon, 30 Mar 2020 12:53:04 GMT

Learn how to make this fantastic sourdough bread at home

My sourdough bread is made with only 3 ingredients; flour, water and salt! It uses wild yeast and time to rise.

Ingredients:

Levain stage:

75g sourdough starter

200ml spring water

200g organic strong flour (rye, white or half/half)

Bread stage:

750g flour – I suggest malted grains and strong white flour

500ml lukewarm water

175g levain (see above)

15g fine sea salt

Method:

Levain stage:

1. Place 75g sourdough starter in a bowl and mix with flour and water to a thick paste.

2. You can FEED any remaining starter as per notes for next time.

3. Cover loosely with cling film or with a damp tea towel and set aside in a warm environment for at least 4 hours. When it starts to bubble it is ready. This is called the levain.

4. It will remain active for up to 2- 3 days, stir well before each use.

5. (You can keep 75g of this in the fridge as a starter for the next batch).

6. Or you can keep the remainder in a warm place until you need it (if less than 3 days)

Bread stage:

7. Put all ingredients together in a bowl (flour, levain & salt)and stir until a sticky dough.

8. Leave to stand for 10-20 mins on worktop.

9. Knead gently for 2-3 mins and set aside for 1 hour, covered.

10. The dough wont rise yet but will be wet and sticky, turn onto a floured surface, lift one edge and fold into the centre, repeat four times to form a smooth ball.

11. Divide the dough into a large loaf tin, smooth side up and small banneton/bowl, smooth side down or

12. Lightly grease a bowl with olive oil, place the dough into the bowl, smooth side down, cover with a damp tea towel and leave in a warm place or 4-12 hours. I usually leave mine for 6 hours, overnight is fine. The longer you leave it, the more sour the flavour will be.

13. Preheat oven to conventional setting at 240ºC, with baking sheet in oven.

14. When you are ready to bake, gently turn out the dough onto the hot, floured tray, score with a knife and bake in oven for 15 mins. If using a loaf tin, do not turn out but score in the tin.

15. After this time, lower the temperature to 200°C and bake for a further 20 mins, keep oven door closed.

16. Remove from the oven and transfer to a wire rack to cool.

17. If you have a fan oven, you can bake at 200°C throughout but a conventional oven is preferable.

Variations: You can play about with the bread, I find approx. 1/3 stong white flour and 2/3 other flour works best, eg spelt wholemeal, rye, malthouse.

Notes: When you get home with your starter, it is best to split it and feed it, that way you have some insurance!

• If you stir the jar, remove half the mixture and place it in a clean jar.

• Add in 2 large tbsp. rye flour and 1 large tbsp water and stir, close lid. Ie FEEDING

• Add the same to the jar I gave you.

• Leave the jars on the worktop for approx. 6-12 hours (longer if you like), when it has increased in size it will bubble and you know it is active.

• Now place both jars in the fridge until you are ready to use.

• You will need to ‘feed’ them as I just described at least once a week.

• I tend to take them out of the fridge at least an hour before I need them to wake them up.

TIPS: You can also use a banneton – a traditional wicker basket to hold the dough while proving. This is available online for approx. €15.

Spraying water into the oven when you put the bread in, helps form a nice crust.

Leftover starter can be used to make crackers or sourdough pizza base.

Serving suggestions: Sourdough is delicious fresh with butter. Alternatively I think it is best lightly toasted with ricotta, avocado and drizzled with pomegranate molasses. It works really well with smoked mackerel pate – smoked mackerel, labneh, lemon juice and seasoning, or with a bowl of soup or made into a sandwich – the options are endless.

Storage: Sourdough bread strengthens in flavour as time goes on. Keep in an airtight container for 3-4 days. It freezes well in slices, ready to toast.

Sample Time Line

The minimum time to make a loaf (if levain stage is ready & conditions are good) is 6 hours.

24 HOUR BAKE

7AM Day 1 remove starter from fridge to wake up

8am Day 1 Make levain, 1-3

8pm Day 1 make breadstage 5-6

9pm Day 1 knead and stand, 7

10pm Day 1 shape 8,9

7am Day 2 preaheat oven, 10

7.30am Day 2 turn out, cut, bake 11, 12

8.05am Day 2 13, READY!

This is a total of approx. 20 mins work and the dough does the rest!

If you have been to one of my demos I can give you a starter but if you want to make your own starter from scratch then click here.

Interview with Rory O'Connell of Ballymaloe

Fri, 20 Mar 2020 14:20:20 GMT

Chef, Author & such an inspiring man

In this video, I am privileged to interview Rory O'Connel, the first head Chef I worked with and, founder of Ballymaloe Cookery School in East Cork - amongst many other fabulous achievements! http://www.cookingisfun.ie/

We talk about his award-winning career, life at Ballymaloe Cookery School, Litfest, Web Summit, and his next book.

Rory's top tips are

1. Learn to cook

2. Seasons & locally

3. Cook like your grandmother did

Rory Can be contacted through the school on http://www.cookingisfun.ie/

More tasty recipes: https://www.fionasfoodforlife.ie/recipes

Facebook: https://www.facebook.com/fionasfoodfo...

Instagram: https://instagram.com/fionasfoodforlife

Twitter: https://twitter.com/fionasfood4life

LinkedIn: https://www.linkedin.com/in/fionastau...

Chocolate Guinness Cake

Sun, 15 Mar 2020 00:00:00 GMT

A celebration cake for any time of the year

St Patricks Day is a day for celebration, celebrating all things Irish. I am not into making food green for the day but I certainly enjoy the treat of this amazing Chocolate Guinness, why don't you give it a go?

This is my favourite chocolate cake, and everyone in my house loves it. It is lovely and light, not only does it resemble the now famous Irish stout that can be found all over the world but it actually has some Guinness inside it! It also has lots of sugar to counteract the bitterness of the Guinness. I got this recipe originally from Nigella Lawson.

Ingredients Makes 12 slices

For the cake:

250ml Guinness

250g butter

75g cocoa powder

400g caster sugar

140ml sour cream

2 large eggs

1 tbsp. vanilla extract

275g plain flour

2 1/2 tsp bicarbonate of soda

For the topping

300g cream cheese

150g icing sugar

125ml double cream

Method:

Preheat the oven to 180°C and butter and line a 23cm springform tin.
Pour the Guinness into a large wide saucepan, add the butter and heat until the butter's melted, at which time you should whisk in the cocoa and sugar.
Beat the sour cream with the eggs and vanilla and then pour into the brown, buttery, beery pan and finally whisk in the flour and bicarb.
Pour the cake batter into the greased and lined tin and bake for 45 minutes to an hour. Leave to cool completely in the tin on a cooling rack, as it is quite a damp cake.
When the cake's cold, sit it on a flat platter or cake stand.
For the icing, place the sugar in a food processor and blitz to remove lumps before adding the cheese.
Add the cream and beat again until it makes a spreadable consistency.
Ice the top of the black cake so that it resembles the frothy top of the famous pint.

Variations: I often make cupcakes with the mixture, they tend to cook in 20 mins. Often, the the guiness can and sour cream containers are bigger than what is needed here, I make 1.5 times the mixture and make one cake and 9-12 cup cakes and I just simply use a little less icing on the cake so I can top each cupcake.

Serving: Only put the icing on shortly before you need it. As it has fresh cream in it, it will need to be stored in the fridge but the cake does better out of the fridge. Serve in slices as a dessert or with a cup of tea. It is a very moist cake.

Storage: If the cake lasts more than 6 hours I would tend to keep it in the fridge!

Interview with Darina Allen, Ballymaloe Cookery School

Tue, 03 Mar 2020 06:38:52 GMT

Darina is an amazing women, so passionate about teaching people to cook from scratch.

In this video, I am privileged to interview Darina Allen, founder of Ballymaloe Cookery School in East Cork - amongst many other fabulous achievements! http://www.cookingisfun.ie/

"PROMISE LESS AND GIVE MORE" This is a common theme throughout our chat and something that really resonates with me.

We talk about setting up the school, her latest book 'One Pot feeds all', food as medicine, real food and her greatest achievement and so much more. Be sure to watch to the end!

Darina gave more than three tips but her top tips are:

1. Cut out all processed foods and eat real food

2. Connect with the seasons

3. Buy local - why not commit to spending 50% of your food budget with your local farmer

4. If you are eating low-fat foods, get rid of them and get a good butter

5. Learn to make a loaf of bread.

The link to Terra Madre is https://www.slowfood.com/what-we-do/i...

Darina Can be contacted through the school on http://www.cookingisfun.ie/

Instagram https://www.instagram.com/Darina_allen/ or https://www.instagram.com/ballymaloec...

Twitter: https://twitter.com/darinaallen

More tasty recipes: https://www.fionasfoodforlife.ie/recipes

Facebook: https://www.facebook.com/fionasfoodfo...

Instagram: https://instagram.com/fionasfoodforlife

Twitter: https://twitter.com/fionasfood4life

LinkedIn: https://www.linkedin.com/in/fionastau...

#ballymaloe #learntocook #realfood #slowfood #darinaallen #cookeryschool #interview #top3tips #fionasfood #videos #cookeatnourish #cookfromscratch #cookeryschool #foodprep #realfoodrealpeople

Interview with Sylvia Wadding of Enlitened

Sun, 16 Feb 2020 09:08:22 GMT

What difference can calorie counts make on menus?

In this video, I am interviewing Sylvia Wadding who offers quality assured nutritional analysis of menus through her business https://enlitened.ie/

What's in our food? Sylvia talks about the nutritional analysis of menus, portion control and calorie count on menus so that consumers know what is in the food.

Her top 3 tips are

1. Watch your portion size

2. Watch labelling on food products & compare

3. Food Safety, don't be afraid to report issues to a restaurant manager

Watch the whole video for more details, Sylvia can be contacted https://enlitened.ie/

For more, subscribe to my channel: http://tiny.cc/kj0o6y

Interview with Maeve Hanan, Registered Dietetician

Fri, 07 Feb 2020 06:59:07 GMT

This is a subtitle for your new post

In this series, at Fiona's food for life I interview people all over Ireland that work with food. I gain an insight into their work and get their 3 tips we can all implement to live a healthier life.

In this video, I am interviewing Maeve Hanan, Registered Dietician and founder of Dietetically Speaking https://dieteticallyspeaking.com

She talks about myth-busting, plant protein and mood and food.

Her top 3 tips are

1. Eat more plants - fruit, veg, whole grains, nuts, seeds (fibre, vitamins, minerals, polyphenols)

2. Eat a varied diet

3. Look at the bigger picture of overall health- eg sleep, movement, relaxation, etc

Maeve can be contacted https://dieteticallyspeaking.com

Facebook: https://www.facebook.com/dietetically...

Instagram: https://instagram.com/dieteticallyspe...

Twitter: https://twitter.com/DieteticSpeak

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The English Market Cork

Mon, 03 Feb 2020 13:37:51 GMT

What to watch out for at The English Market in Cork City

So last week I headed to Cork to visit Ballymaloe Cookery school to interview Darina Allen and Rory O'Connell for my YouTube channel and podcast.

I have a long connection with cork as both my parents were from Cork, so many holidays were spent visiting relatives in Cork. I decided to pop into the Cork's iconic English Market before I headed out to Shanagarry. Here is my short tour of the market and what I bought!

Cork’s iconic English Market has been trading since 1788. One of the oldest and best covered markets in Europe, it has survived famine, flood, war, fires, and multiple recessions to remain a strong part of Cork’s retail and commercial centre. A building of architecturally significance, it is also valued as a heritage and tourist attraction.

The Market has several entrance options such as the Grand Parade side, or from Princes Street side, New Market Lane or Mutton Lane.

Foods from all over the world as well as traditional Cork foods can be purchased in the Market, e.g. crubeens (pigs' feet), and Tripe & Drisheen.

The origins of the market can be traced back to James 1st in 1610, but the present building dates from 1786. In 1980 it was destroyed by fire and was refurbished by Cork Corporation to an award-winning design by the Cork city architect T. F. MacNamara.

The English Market opening times - Monday to Saturday 8.00 a.m. to 6.00 p.m.

O'Connell's fishmongers have a fabulous display of fish and has been in the market for generations. My grandmother used to order her smoked salmon from here when we used to travel from Dublin to visit her. It also features in 'young offenders' which my son loves!

Next I went to Frank Hederman . I remember visiting his smoke house when I did the 12 week course in Ballymaloe. He has some amazing products. I bought a tub of his smoked salmon crush pate and some smoked mackerel - both delicious.

Next I visited the stall of the real olive company and Toon's bridge where I bought some delicious pesto, lots of parmesan in it, a selection of olives, semi dried tomatoes and some lovely mozzarella.

I also bought a delicious sourdough baguette from Arbutus Lodge at the On the Pigs Back stall - here they have amazing deli products. I bought some "Cork Boi" sausages which were delicious with onions and ketchup in a bun.

Below you can see some of the other stalls, O'Reilly is well know for the Cork specialities of tripe (lining of a cows stomach) and Drisheen (type of blood pudding) as well as their own sausages.

There is a lovely chocolate stall with an amazing selection of chocolate bars.

A great lunch stall with mouth watering sandwiches, salads and soup

And a stall, called MyGoodness with fermented foods, including water kefir, kombucha and vegan treats.

I then left the market and headed to Ballymaloe Cookery School were I trained in 1997. I loved being back and it was great to see the fermenting shed they now have.

I will share my interviews with both Darina and Rory with you very soon.

Chocolate hazelnut spread

Mon, 03 Feb 2020 12:53:12 GMT

This is a tasty healthy version of the popular nutella!

This is easy to make, really tasty and doesn't contain palm oil! You can initially increase the honey if people find it not sweet enough but I suggest you gradually reduce it again!

Ingredients:

240g hazelnuts
1/4 cup cacao powder
2Tbsp. honey
2Tbsp. Coconut oil
1 tsp vanilla extract
Pinch salt

Method:

Preheat the oven to 180°C.
Place the hazelnuts on a tray in the oven for 12-15 mins, until golden and the skins have loosened. Place in a clean tea towel and rub together vigorously until the skins have loosened.
Place the nuts, without the skins, in the food processor and blend, it will first go to a powder and then the oil will come out of the nuts and it will turn to a nut butter, add in all other ingredients, blend and enjoy.

Try it on a slice of crispy sourdough toast or on pancakes!

I used my Froothie Evolve and you can find my review here

Interview with Lisa Halpenny of Kids Cook

Thu, 30 Jan 2020 14:17:26 GMT

Kids Cook is a great Cookery School for kids just off the M50 at Blanchardstown

In this video, I am interviewing Lisa Halpenny, co-owner of Kids Cook, a cookery school for children, just off the M50 near Blanchardstown.

Her top 3 tips are

1. Try to cook a little more from scratch

2. Take the fear out of cooking

3. Lead by example

Be sure to watch the whole for more information and to see the cookery school in action.

Lisa can be contacted through her website https://kidscook.ie/

email info@kidscook.ie

Facebook https://www.facebook.com/KidsCookIreland/

Instagram @kidscookschool

For more, subscribe to my channel: http://tiny.cc/kj0o6y

Tomato based chowder video

Mon, 27 Jan 2020 22:54:45 GMT

My popular 20 minute chowder meal on YouTube

I have now recorded a video of my popular Tomato based chowder recipe.

Ingredients:

2 chorizo sausages, chopped (optional)

2 onions, chopped

2 sticks celery, chopped

2 cloves garlic, crushed

2 anchovies, chopped

800ml Fish stock

400g passata or crushed tomatoes

1 handful parsley, chopped

400g potatoes, peeled and chopped 1cm square

1 courgette, sliced & quartered

Pinch saffron, dissolved

Pepper and salt

20 cherry tomatoes, halved

600g mixed fish, including smoked and shellfish

Zest & juice 1 lemon

A few shots Tabasco (optional)

Small handful samphire (optional)

Method:

1. Place the potatoes in a steamer to cook for 8 mins.

2. Cook off the chorizo for 3-4 mins in a pot, remove and set aside.

3. Heat 1 tbsp. olive oil in the pot, cook the onions, celery and garlic for 3-4 mins.

4. Add back in the chorizo and anchovies, add in the stock, parsley, courgette, saffron and the passata and simmer for 5 mins, season.

5. Add in the fish, potatoes and cherry tomatoes, simmer for a further 5 mins.

6. Serve warm in bowls, topped with lemon zest and juice. Add samphire or Tabasco to taste.

Variations: You can use any sustainable fish you like; I like mixing in smoked and shellfish. You can replace the potato with sweet potato if you wish.

Serving suggestions : Serve immediately in bowls as a main meal.

Storage: This will keep for 2-3 days in the fridge but the fish will break up over time.

In this video I use

Zyliss garlic crusher https://amzn.to/2kBGtd E

Global knives https://amzn.to/2ZZCEBT

Lemon juicer Joseph Joseph https://amzn.to/2ZO08cW

Interview with Michael Kelly of GIY

Mon, 20 Jan 2020 09:57:20 GMT

I really enjoyed my visit to Grow HQ in Waterford and chatting with Michael Kelly.

In this video, I am interviewing Michael Kelly of GIY, I really enjoyed my visit to Grow HQ in Waterford

His top 3 tips are

1. Eat in season

2. Be mindful of the health of soil food is grown in

3. Grow some of your own food

Check out the interview for full details

To find out more check out https://giy.ie/grow-hq/

Supporting volunteer or family carers

Mon, 20 Jan 2020 09:49:51 GMT

List 5 things that make you happy - try to do one each day

'Never give from the depths of your well, but from your overflow” Rumi

Providing caregiving comes with many challenges and self care for the caregiver is so important. As professional care givers, there is training and support in the form of Self care for carers established by Karen Brennan. You may find useful resources there but what I want to delve into is how to support volunteer or family carers. This is a topic close to my heart lately and I have spoken to many people who are now carers for loved ones at home to put this piece together.

A carer gives up a huge amount of their time and freedom to look after another but who looks after the carer? I recently spoke to one lady who reached burnout two months after her mother had an operation as she was already looking after a young family and working and just did not have the capacity to manage the extra responsibility that came her way. Here are some areas to look at.

NOURISH: I love helping people solve problems, particularly around food so when a friend has a new baby, is ill or has a bereavement I usually gift them a meal or two. I like to think of it as something of value to them and something I am able to offer but also nourishes them through tough times. Food is fuel and when going through tough times it is often the first thing to fall by the wayside. You will find lots of recipes on my website that are easy to make, taste great and are nourishing. Lamb tagine is probably one of the most popular I gift as above. A business that has grown out of this need is Kayla's Kitchen . It was set up by Emmett and Paula whose daughter Kayla was diagnosed with a rare condition. Spending a lot of time in hospitals and balancing work and looking after a young family they found they did not have the time to cook nutritious meals on a daily basis. So if you would like meals cooked, frozen and delivered then check out. Kayla's Kitchen

HEADSPACE: I have learnt that it is so important that the carer looks after their own mental health. This can be different for everyone, it might be a trip to the gym, a round of golf, some time meditating or simply sitting down for a cuppa . The best advice I have seen is to list 5 things that make you happy and try to do one each day , this may be a walk in your favourite place, a meal in a restaurant you like, watching a movie, a long hot bath, coffee and cake in a nice environment, a round of golf, a run in the park, it is different for everyone.

TALKING: it is important to have support for the carer, who can they talk to about how they are feeling or managing the situation. Sometimes that can be a friend who just listens, a small change in the patient's world, positive or negative, can mean a big thing for them so sharing or talking about this can help, be a good friend and just listen.

RESEARCH: Check out the research that is in this area, below is a snippet from an article in The Irish Independent

The De-Stress study, which was carried out last year by researchers at Trinity and funded by the Health Research Board and The Alzheimer Society of Ireland, revealed that depression and anxiety were common among family carers.

Other research, conducted by the Royal College of Psychiatry and the Carers Association - now Family Carers Ireland - showed higher levels of depression and anxiety among carers than their peers who are non-carers.

More than 50pc of carers surveyed had a significant mental health problem in this 2009 report. It also showed that women who spend nine hours or more caring per week double their risk of heart disease, while elderly carers, aged 66-96, who experience care-related stress, have a 63pc higher mortality rate than non-carers.

SUPPORT: Ask for help, set up a family Whats App to share the load, seek outside help Family Carers Ireland is one such place. If there is a new mum then you can get Doula support to support mum and family. If you need physiotherapy or the patient needs physiotherapy but are unable to travel then Physio2u is a great service, they offer physiotherapy in the home or workplace, I have used Helen several times with great results. If you need reliable childminders then Suresitter is a service connecting parents with trusted, local babysitters. If you live in Dun laoghaire/Rathdown area the Care and Repair Scheme is a fantastic free service, available to those over 65 who need odd jobs done. A good nights sleep is essential for all, Care to comfort sell and rent adjustable beds.

PREPARE: Set a schedule and plan time for the patient, time for yourself, the carer, work and family and stick to it. Have nourishing snacks in your bag or car for when you get caught out, power bars and toasted seeds are both great options. Full of goodness and natural ingredients.

Whether you are a partner caring for your life partner, a son or daughter caring for your parent or a parent caring for your child I hope you have gained some something from this article. If you are a friend who is supporting a carer you might want to share this with them.

In Summary - ask for help, acknowledge emotions, learn about supports and link into them , stay connected, have routine & eat well.

Interview with Blanca Valencia

fiona@fionasfoodforlife.ie (Fiona Staunton) — Mon, 20 Jan 2020 08:47:49 GMT

Check out this video for lots of tips on olive oils, pulses and pressure cookers

In this series, at Fiona's food for life I interview people all over Ireland that work with food. I gain an insight into their work and get their 3 tips we can all implement to live a healthier life.

In this video, I am interviewing Blanca Valencia, Spanish Food Expert, I really enjoyed this chat with Blanca talking about simple clean food.

Her top 3 tips are

1. Cook pulses weekly and develop recipes around them

2. Get an organic box and learn to deal with seasonal produce

3. Get a pressure cooker or Instant Pot to speed up cooking

Check out the interview for a more in-depth discussion!

Some other highlights are

1.38 cooking chickpeas

2.39 Cooking Schools

5.53 Olive oils

8.33 Olive oil Sommelier

12.30 Pressure Cookers

14.52 Butterbeans with clams

16.05 Vietnamese Chicken

18.04 Savoy Cabbage

Blanca can be contacted https://www.blancavalencia.com/

If you are looking for an instant pot https://amzn.to/2NdLvKf

For more, subscribe to my channel: http://tiny.cc/kj0o6y

More tasty recipes: https://www.fionasfoodforlife.ie/recipes

Facebook: https://www.facebook.com/fionasfoodfo...

Instagram: https://instagram.com/fionasfoodforlife

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Marinated Beef

Sun, 12 Jan 2020 15:25:12 GMT

This is delicious dish that is great for entertaining.

This is delicious dish. It is my own creation and by far my most popular dish when I ran my catering business. It is a dish rich in protein and iron and is very versatile.

Serves: 6 people Prep time: 15 mins (24-48hrs before needed)

Ingredients:

1kg Striploin beef or flank steak

½ cup Rapeseed oil

1 cup Honey

10cm Ginger, grated

1 cup Soy sauce

10 cloves Garlic, crushed

½ cup White Wine

Horseradish Crème Fraiche:

100g crème fraiche

2 Tbsp. horseradish sauce.

Method:

1. Mix all marinade ingredients together in a container. Mix the meat well with your hands.

2. Cover well and leave in fridge for 24-48 hours, turning 1-2 times to mix it through thoroughly.

3. Prepare your BBQ to have the coals at a high heat, approx. 200°C – 230°C, approx. 40 mins from lighting coals.

4. Reserve some of the marinade to baste during cooking. 5. Seal off the meat, on direct medium heat, approx.

5 mins each side. Then remove away to indirect heat to the side of the rack, baste, cover with a lid and cook to your liking, eg. Rare 50°C, medium rare 60°C ,Medium 65°C and well done 70°C. Turn and baste half way through. Once the meat stands for a minimum of 10 mins, covered the temp of the meat will rise a little more.

6. If you don’t have a thermometer, as a guide, I cook 1kg meat, once sealed for 30 mins rare, 35min medium rare, 40 mins medium and 45 mins well done.

7. Serve hot or cold with horseradish crème fraiche on the side.

Variation : This marinade can also be used to serve a fillet of beef for a dinner party.

1. Marinate in portions, seal off and then cook in oven @ 190°C for 15-20 mins when you need them, or

2. Cut meat into strips, marinade, seal off and put in roasting tray, with the marinade, then either in the oven for 15 mins or if making ahead of time, chill completely and place in oven at 190°C for 30-40 mins before required, stirring occasionally.

Serving suggestions : Serve hot or cold in slices with salads and BBQ vegetables.

Storage: This keeps well in the fridge for 3 days, and left overs freeze w ell.

Interview with Gemma O'Connell

Thu, 09 Jan 2020 07:19:54 GMT

Watch my video interview with Gemma O'Connell, Naturopathic Nutritionist.

In this series, at Fiona's food for life I interview people all over Ireland that work with food. I gain an insight into their work and get their 3 tips we can all implement to live a healthier life.

In this video, I am interviewing Gemma O'Connell, Naturopathic Nutritionist and Wellness Coach at Vivace. I found this chat with Gemma very insightful she spoke about detox and all the chemicals that our body comes into touch with on a daily basis.

You can check out Environmental Working Group to see what chemicals are in lots of products https://www.ewg.org/

The Dirty Dozen list is here https://www.ewg.org/foodnews/dirty-dozen.php

The Clean Fifteen list is here https://www.ewg.org/foodnews/clean-fifteen.php

Her top 3 tips are

1. Buy according to the Dirty Dozen & Clean Fifteen

2. Fasting min 12 hours daily

3. Eating a variety of food, in season

Gemma can be contacted http://vivace.ie/

email gemma@vivace.ie or phone 0873553664

The body content of your post goes here. To edit this text, click on it and delete this default text and start typing your own or paste your own from a different source.

How to Style your table this Christmas

fiona@fionasfoodforlife.ie (Fiona Staunton) — Thu, 12 Dec 2019 16:28:08 GMT

Check out this video to get some styling tips from a professional!

Welcome to series 2 on my YouTube Channel.

In this series, at Fiona's food for life I interview people all over Ireland that work with food. I gain an insight into their work and get their 3 tips we can all implement to live a healthier life.

In this video, I am interviewing Agnes Chvojka from Aggies Food Studio. She is a food stylist and photographer with a background in marketing. Today she will give us her tips on styling your table this Christmas and a Christmas in Hungary!

Aggie's 3 tips are
1. Simplify things
2. Bring in natural elements
3. Gift each person something (recipe below!)
Watch the video for full details!

The fabulous gingerbread recipe is here http://www.aggiesfoodstudio.com/my-gingerbread-men-

Aggie can be contacted here http://www.aggiesfoodstudio.com/
Instagram https ://www.instagram.com/aggiesfoodstudio/

For more, subscribe to my channel: http://tiny.cc/kj0o6y

More tasty recipes: https://www.fionasfoodforlife.ie/recipes
Facebook: https://www.facebook.com/fionasfoodfo.. .
Instagram: https://instagram.com/fionasfoodforlife
Twitter: https://twitter.com/fionasfood4life
LinkedIn: https://www.linkedin.com/in/fionastau.. .

Book Review

fiona@fionasfoodforlife.ie (Fiona Staunton) — Tue, 10 Dec 2019 15:45:07 GMT

Month by month, food in season, what to grow, harvest and cook!

At Fiona's food for life, I am passionate about cooking from scratch and eating locally grown food to nourish ourselves.

In 2019, Micheal Kelly of GIY in Waterford https://giy.ie/ created this book.

This is a great book for kids, showing them what food is in season in Ireland each month, How to grow veg and lots of craft, gardening and cooking activities for each day of the year!

It cost €25 in most book stores or can be bought online https://amzn.to/347TAE2

#growcookeat #cookeatnourish #eatinseason

Interview with Vicky Shilling

fiona@fionasfoodforlife.ie (Fiona Staunton) — Thu, 05 Dec 2019 15:35:51 GMT

Watch my interview with Vicky Shilling, the Coach for Wellness Enterpreneurs

Welcome to series 2 on my YouTube Channel.

In this series, at Fiona's food for life I interview people all over Ireland that work with food. I gain an insight into their work and get their 3 tips we can all implement to live a healthier life.

In this video, I am interviewing Vicky Shilling, a coach for Wellness Entrepreneurs. Vicky has a great story from classical music to blogging and coaching others.

Vicky's 3 tips are:
1. Variety
2. Movement
3. Mindset
Check out the interview for a more in-depth discussion!

Vicky can be contacted here https://vickyshilling.com/ where you will find lots of resources and links to her podcast series.
Instagram https://www.instagram.com/vicky.shilling/
Her blog is https://www.theflourishingpantry.com/
Check out her Facebook Community, Just Start Now: https://www.facebook.com/groups/wellnessentrepreneur/

For more, subscribe to my channel: http://tiny.cc/kj0o6y

More tasty recipes: https://www.fionasfoodforlife.ie/recipes
Facebook: https://www.facebook.com/fionasfoodfo.. .
Instagram: https://instagram.com/fionasfoodforlife
Twitter: https://twitter.com/fionasfood4life
LinkedIn: https://www.linkedin.com/in/fionastau.. .

#juststartnow #interview #top3tips #fionasfood #videos #cookeatnourish #cookfromscratch #cookeryschool #foodprep #realfoodrealpeople #kitchenskills

Interview with Deirdre Doyle from The Cool Food School

fiona@fionasfoodforlife.ie (Fiona Staunton) — Mon, 02 Dec 2019 13:32:26 GMT

Listen to my Interview with Deirdre and how to get kids involved with food

Welcome to series 2 on my YouTube Channel.

In this series, at Fiona's food for life I interview people all over Ireland that work with food. I gain an insight into their work and get their 3 tips we can all implement to live a healthier life.

In this video, I am interviewing Deirdre Doyle of The Cool Food School. https://www.thecoolfoodschool.ie/

Deirdre's 3 tips are:
1.Get Kids involved
2. Division of responsibility
3. Add more Veg
Check out the interview for a more in-depth discussion!

.thecoolfoodschool.ie/shop/kiddies-food-kutter
Sapere - sensory food education link is https://www.sapere-association.com/
The Cool Food School Website https://www.thecoolfoodschool.ie /
Instagram https://www.instagram.com/thecool foodschool/
Twitter h t tps://twitter.com/coolfoodschool
Facebook https://www.facebook.com/thecoolf oodschool/

For more, subscribe to my channel: http://tiny.cc/kj0o6y

More tasty recipes: h ttps://www.fionasfoodforlife.ie/recipes
Facebook: https://www.facebook.com/fionasfoodfo .. .
Instagram: h ttps://instagram.com/fionasfoodforlife
Twitter: h ttps://twitter.com/fionasfood4life
LinkedIn: https://www.linkedin.com/in/fionastau .. .

Today's Daily Dish in The Irish Times

Fri, 29 Nov 2019 18:34:03 GMT

My Quick and Easy Spanish Stew recipe!

I'm delighted that this recipe from my new 20 min cookery demo series was featured as a daily dish in The Irish Times.

Read the recipe here

Milk Kefir Smoothie

fiona@fionasfoodforlife.ie (Fiona Staunton) — Fri, 22 Nov 2019 13:44:46 GMT

An immune-boosting healthy snack from my fermentation cookery class

Fermentation is a buzz word these days, but it is actually an age old tradition that has been practiced all over the world for generations. Here is m y article on Fermentation
6th

Every morning we start our day with a delicious milk kefir smoothie, loaded with probiotics, berries and protein, it tastes delicious and is fantastic this time of year to boost immunity. It is so easy to make

Milk Kefir is a fermented milk drink made using milk and milk Kefir grains (different to water Kefir grains). It is a very nutritious drink as it is very high in probiotics. Kefir contains high levels of vitamin B12, calcium, magnesium, vitamin K2, biotin, folate, enzymes, and probiotics. making kefir is very simple, check out the recipe below or you can watch the video here . You can buy your kefir in a health food shop but I recommend you make it yourself, it only takes 5 mins each day!

Serves 2
Ingredients
400ml Milk kefir
1 small banana
1 handful berries, eg strawberries, blueberries and blackberries (fresh or frozen)

Method:

1. Place all ingredients in a high speed blender and blitz until smooth.
2. Drink and enjoy!

Variations:

There are so many variations. When I make a fruit & Veg smoothie I would aim for min 50% veg but with the milk kefir I tend to just add berries and banana or some vanilla or you could omit the banana and simply have the berries. You can of course add the milk kefir in place of milk or yoghurt in any smoothie.

Ingredients:
2 tbsp milk Kefir grains*
500ml whole organic milk

Method:

1. Place the milk in a glass container.

2. Add in the Kefir grains.

3. Cover the container with muslin/cheese cloth and an elastic band.

4. Store at room temperature, away from direct sunlight.

5. 24-hour ferment will produce slightly thickened milk like product. Strain, chill and serve.

6. 36- 48 hours will produce a more yoghurt like product.

7. Once the top of the milk has a slightly gelatinous texture and bubbles appear, it is ready.

8. Strain off the Kefir using a non-metal strainer, the grains are ready to be reused, no need to rinse them.

*Milk Kefir grains can be purchased online or dried in some health food shops. However, the community of home fermenters is usually happy to pass on their excess grains. As you continue to ferment your grains will multiply and once you reach a volume of Kefir milk suitable for your family then you will have excess to pass on.

I give all attendees of my fermentation demos the milk kefir grains, as well as water kefir grains and sourdough starter to take home to ferment. In Ireland there is a Facebook group called sharing starter cultures Ireland and you can easily get grains from other fermenters around the country.

Interview with Dr.Ciara Kelly

fiona@fionasfoodforlife.ie (Fiona Staunton) — Thu, 21 Nov 2019 14:21:05 GMT

Listen to my interview with Dr. Ciara Kelly - Improving the health of the nation

Chicken Liver Pate

fiona@fionasfoodforlife.ie (Fiona Staunton) — Tue, 19 Nov 2019 16:09:24 GMT

Great seasonal recipe that is quick to make, nutritious and tastes great!

This pate is easy to make, ideal for any time of year and freezes well. An ideal starter that you can make in advance of the dinner and freeze.

Serves 10-12 people Prep time 30 mins

Ingredients

225g fresh organic chicken livers**
160g butter, cubed
1 large clove garlic, crushed
1 teaspoon fresh thyme leaves
2 tablespoons brandy
Freshly ground pepper
150g clarified butter to top*

Method

Remove any membrane or green-tinged bits from the livers. Dry on kitchen paper.
Melt a little butter in a frying pan; when the butter begins to foam, add in the livers and cook over a gentle heat until all trace of pink is gone. Be careful not to overcook.
Add garlic and thyme leaves to the pan, stir pour into a food processor or blender.
De-glaze the pan with brandy, allow to flame or reduce for two to three minutes.
Scrape everything with a spatula into a food processor or blender. Purée for a few seconds. Allow to cool.
Add the butter. Purée until smooth. Season carefully, taste and add more butter, if necessary.
Put into individual pots or one large terrine. Tap on the worktop to knock out any air bubbles.
Clarify the butter by gently heating it in a saucepan. Allow to stand for a few minutes. Spoon the white layer of salt particles off the top and discard. The clear liquid butter is the clarified butter. Spoon a little over the top of the pâté to seal. Discard the milky liquid.
Serve with melba toast or hot white bread, caramelised onion relish is delicious also with it.
This will keep for four or five days in a fridge.

* If you don't cover the pate with clarified butter or just melted butter it may become bitter in taste and grey in colour.

** Can be tricky to get, best to order with your organic farmer. Most organic and free range chicken livers go straight to the restaurant trade.

I used the Froothie evolve blender here to make the pate, although any food processor or blender will do. Here is my review of the Froothie Evolve!

Review of the Froothie Evolve

fiona@fionasfoodforlife.ie (Fiona Staunton) — Tue, 19 Nov 2019 16:09:12 GMT

Interested in a high speed blender that looks good, cooks, steams and blends & operates hands free? Check out my review below.

I was delighted to receive the Froothie Evolve blender last Friday to review. Last year I received the Optimum Vac 2 blender, you can see my review here . While it was very powerful and effective there was room for improvement so I was excited to see what the Evolve has to offer.

The Evolve has lots of exciting features

High speed blender 1800W
Cooking & blending setting
Steam & blend setting
Air Vacuum (prevents oxidation)
Smart Activation

I like the packaging and the logo. I really like the design of the unit, it is slick and neat and looks well in the kitchen. I received the black one but it comes in 5 different colours.

It comes with two glass jugs, no more plastic, which is great but they are quite heavy to hold.

One jug (with the black writing curved base) is the blending jug, ideal for smoothies, nut butters & grinding seeds.
The second jug ( clear writing on a flat base) is the cooking and blending jug, ideal for soups or baby food.

Once you place the jug on the base unit the control screen kicks in and knows which jug it is and lights up the corresponding menu.

The lids are different to , the vacuum one is all black whereas the heating one is metal lined and a metal closure.

The smart function allows you to talk to it to make your smoothie/soup etc and it can also be operated via an app.

Keen to try the cook and blend programme, I tried simple broccoli soup in the blender. One of my top tips at my cookery classes is to saute onion and garlic (in water) then freeze in muffin cases to be used in soups and stews another day when you have less time.

So for this I had stock, my onion and garlic (frozen) and broccoli florets, and chopped stems, zero waste! I simply added them to the cooking jug and pressed soup and left. In 30 mins I had a warm soup that was blended and ready to go, no pot to wash and no watching needed.

It doesn't have an automatic cleaning function for this jug so I just added some water and a little wash up liquid and used the pulse feature.

I then used the blender jug to make some chicken liver pate . For this I made it in the pan and then placed the ingredients in the blending jug, it blended the pate into a nice smooth pate.

I must say it is much easier to get something like a pate, nut butter or hummus out of this Evolve blender compared to the Optimum Vac2 blender, however not as easy as blenders where the base can be removed. This blender also isn't as noisy as the Optimum Vac 2.

I have been using it over the past few days to make our daily milk kefir smoothie. When making smoothies, it uses the vacuum function which prevents oxidation of fruit and veg, essentially a healthier smoothie.

The clean function for this jug is handy as you add the water and wash up liquid and press clean and walk away.

Points to note:

Be careful not to get the base of the jug wet as this will interfere with the electrics.
While the smart function might be attractive to some, I don't want another device listening and talking to me so I turn the power off until I need it.
Be careful, the blending jug can commence without the lid on - could leave your kitchen very messy & dangerous for small hands.
For the vacuum jug, make sure the inner and outer lid are fully dry before using the vacuum pump.

Final Verdict - Pros & Cons

WHAT ARE THE BIGGEST PROS OF THIS BLENDER?

Various different functions in a single piece of equipment
It looks great and choice of colours
Great quality
High power - effortlessly makes nut butters and grinds seeds
Heavy duty glass jugs (no plastic)
Voice activation

ANY CONS?

It is loud but not as loud as the Optimum Vac 2 blender
Glass jugs are quite heavy, and thats when empty
No cleaning function on the cooking blender, but you can use the app or pulsing mode
Due to the wide jug it is not ideal for very small quantities of nut butter
You need to be really careful not to let water access the base of either jug

A high powered blender that works very well and looks good in the kitchen, not ideal for kids to use unsupervised. Here is my video to show you which pieces belong to which when you open the box!

BUY FROOTHIE EVOLVE HIGH SPEED BLENDER – READERS’ OFFER

As an ambassador for Froothie I’m excited to be able to pass on to you this great offer when purchasing Froothie Evo lve High Speed Blender.

If you buy this blender following my AFFILIATE LINK , you will get an extra 2 years warranty (taking it up from very generous 5 to extremely generous 7 years)! Simply add the following text to the comment box when ordering:

Ambassador (5935) special 2 extra warranty years

DISCLOSURE: This blender was given to me for free with the purpose of reviewing it, all opinions are my own.

Remember to NEVER immerse either of your jugs in water as heating and vacuum elements at the bottom of each jug would get damaged.

10 playlists loaded with recipes & kitchen skills

fiona@fionasfoodforlife.ie (Fiona Staunton) — Fri, 15 Nov 2019 16:05:55 GMT

Check out my Vlog for more details

World Diabetes Day Interview

fiona@fionasfoodforlife.ie (Fiona Staunton) — Thu, 14 Nov 2019 14:55:40 GMT

What is diabetes and how can it type 2 be prevented or reversed?

Welcome to the first in series 2 on my YouTube Channel.

In this series, I am interview people all over Ireland that work with food. I gain an insight into their work and get their 3 tips we can all implement to live a healthier life.

In this video, for world diabetes day I am interviewing Siobhan Dee. Siobhan works with type two diabetes to help people all over the world, control and reverse type 2 diabetes.

Siobhan's 3 tips are:
1.Her three 's' Sugar, starch and stress
2. Three 'V'S Variety of Vibrant Vegetables
3. Excercise
Check out the interview for a more in-depth discussion!

Siobhan can be contacted here https://siobhandee.com/
The link to her Type 2 diabetes summit is here https://siobhandee.com/type-2-diabetes-summit-2/

For more, subscribe to my channel: http://tiny.cc/kj0o6y

More tasty recipes: https://www.fionasfoodforlife.ie/recipes
Facebook: https://www.facebook.com/fionasfoodfo.. .
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Twitter: https://twitter.com/fionasfood4life
LinkedIn: https://www.linkedin.com/in/fionastau.. .

For more, subscribe to my channel: http://tiny.cc/kj0o6y

35 Quick & Healthy Recipes

fiona@fionasfoodforlife.ie (Fiona Staunton) — Mon, 11 Nov 2019 11:19:53 GMT

Check out my vlog

What's in Season & quick & healthy recipes

fiona@fionasfoodforlife.ie (Fiona Staunton) — Fri, 08 Nov 2019 19:16:56 GMT

Check out my Vlog for further details

Fiona's Kitchen skills

fiona@fionasfoodforlife.ie (Fiona Staunton) — Mon, 04 Nov 2019 13:55:26 GMT

Take a tour of my YouTube Channel so see what Kitchen Skills I am sharing

Irish Quality Food Awards 2019

fiona@fionasfoodforlife.ie (Fiona Staunton) — Sat, 26 Oct 2019 12:47:45 GMT

What products to look out for following the Q awards!

On Oct 24th in the Clayton Hotel, many food producers and retailers got together for the Irish Quality Food Awards 2019. I was delighted to attend the event as a judge.

Winning a 'Q' is a fantastic endorsement of a product and a powerful marketing tool. During the summer months the panel of judges taste and debate thousands of products to decide who the winners will be. Each product receives feedback from the panel of judges in a number of areas, including taste and packaging.

The main awards were won by the following

Small Producer Award - O'Neills Dry Cure Bacon Co.

Gold Q award - North Cork Pure Irish Creamery Butter

Retailer of the Year- Dunnes Stores

Christmas Q Award - Wildberry Bakery, for their Jewelled Christmas Cake.

Rising Star - Cotter Brothers Cotter organic Lamb

I wanted to share with you some products that you might like that won awards and worth looking out for. I haven't tried them all personally but a panel of judges have and deemed them worthy of the awards! The full list of winners are also available.

There were so many shortlisted for the Awards and lots of Award Winners and you should see the 'Q' sticker on the products in-store soon. Weeks of testing has gone into deciding these winners, I suggest you take the tip and try them out yourself!

While I recommend to shop local, in season and to cook from scratch, it is great to have some guidance on Award Winning products. Here are some of the food and drink products you might be interested in that won an award on Oct 24th, I have divided it up by retailer, please note that I amn't sponsored by any retailer and I have listed in Alphabetical order.

If I were in the following supermarkets I think I would pick up the following Award Winning products:

Aldi

Aldi Exquisite Irish Black Angus Fillet Barrel with Red Wine Jus
Aldi Specially selected Irish Black Angus Fillet Steaks
Aldi Specially selected Tipperary Dry Aged Irish Black Angus Rib Eye Steak
Aldi Specially Selected Spicy Pepperoni and chorizo pizza
Aldi Specially Cheese: Selected Italian Parmigiano, Reggiano Wedge, Irish Buffalo salad cubes and Vintage Irish Cheddar
Aldi Specially selected Irish Brandy butter
Aldi Specially Selected Irish Lamb Burgers

Dunnes Stores - Simply Better Range

Handmade Irish Smoked Trout Pate
Handmade Buche de Noel
Hand Cooked Clogherhead Sea Salt and white wine vinegar crisps
Irish Salted Caramel Fudge
Handmade barrel ages feta & roasted vegetable quiche
Italian Prosciutto Di Parma and Irish Duck Rilette Pate
Salt Aged Sharing striploin steak - James Whelan Butchers
Irish Multi Seed Rye Crackers and Cantuccini Toscani PGO biscuits
Irish Handmade single origins Colombian milk chocolate egg
Irish Madagscan Vanilla Bean Custard & Irish made Triple Berry Yoghurt
Bronze Butter basted Turkey Breast Joint
Wine: La Fabrique a vin Alicante Bouschet IGP Pays d'Oc 2018 and Chianti Classico DOCG Riserva Campomaggio

Lidl

lidl Alesto Brazil nuts,
Lidl Deluxe confit Duck Legs - Silver Hill Foods
Lidl Deluxe 6 Corn Fed Free Range Eggs Omega 3 Enriched - Connolly's Organic eggs
Lidl Irish Carved Topside Beef

Tesco

Tesco Finest Roasted Nut Selection
Tesco Finest Gorgonzola PDO Piccante
Tesco Finest Vinas Del Ray Albarino
Tesco Finest Sauternes

Various retailers

Bombay Pantry Goan Vegan Curry
Le Skinny Chef Leek & Nettle Soup
Keelings freshly squeezed orange juice
North Cork Pure Irish Creamery Butter
Wildberry Bakery Jewelled Christmas cake
King of Kefir - Herbal Crest

Happy Shopping!

Fiona's Kitchen skills- How to get the seeds from a pomegranate

fiona@fionasfoodforlife.ie (Fiona Staunton) — Wed, 23 Oct 2019 00:00:00 GMT

Learn how to remove the seeds from this amazing fruit with minimal mess!

There are so many ways in which you can enjoy pomegranate seeds such as in salads, roast meat, and vegetables, with hummus, or my lovely roast salmon with tahini, herbs, and pomegranate.

It is possible to buy seeds already removed in supermarkets but you pay a lot more and they don't taste as good! It is so hard to tell if you will get beautiful red jewels or watery pink seeds before you cut into the pomegranate!

Shortbread biscuit video

fiona@fionasfoodforlife.ie (Fiona Staunton) — Thu, 17 Oct 2019 19:44:32 GMT

This is the first dish I cooked as a child, & now my kids make them regularly!

In my recent parent and child cookery classes, children have gone home with a bag of shortbread they made themselves and cut into shapes of their choice. Most adults commented that they never knew it was so easy to make!

As a child this was the first dish I learnt to make, here is the recipe

Ingredients:

170g Plain flour

110g butter

55g sugar

Method:

1. Preheat the oven to 180 °C.

2. Rub the butter into the flour until it is like breadcrumbs, add sugar.

3. Gather the mixture together and knead to a ball. Alternatively mix all ingredients in a food processor.

4. Sprinkle the board with flour and roll out to about 7mm thick.

5. Cut into shapes and bake for 12-15 mins until pale brown.

6. Remove and cool on a wire rack. Store in an airtight container.

Variations:

Kitchen skill- How to stop a chopping board slipping

fiona@fionasfoodforlife.ie (Fiona Staunton) — Tue, 15 Oct 2019 16:23:16 GMT

A basic skill but one I use every day!

Vegan Bolognese

Thu, 10 Oct 2019 10:34:01 GMT

This tasty bolognese is loaded with vegetables

Filled with veggies such as carrots, aubergine, celery, cauliflower, etc., this is a great way to get more vegetables into your diet and it is an easy to make dish that looks just like traditional bolognese.

Serves 2-3

Ingredients:

2 red onions chopped
2 cloves garlic, crushed
3 carrots, chopped
200g mushrooms
1 aubergine, chopped
2 sticks celery, chopped
half head cauliflower, in florets
300g cherry tomatoes
3 sprigs thyme, chopped
400g green lentils
2 tbsp. Bragg liquid aminos
Pepper and salt
Courgetti or spelt pasta
Fresh chopped basil

Method :

1. Put garlic and oninos into slow cooker.
2. Blitz the following vegetables on their own in the food processor and add into the slow cooker: carrots, mushrooms, aubergine, celery,
cauliflower and tomatoes.
3. Season and Stir all ingredients together in a slow cooker and cook low for 6- 8 hours
4. Serve on a bed of courgetti or spelt pasta, top with basil and nutritional yeast (or cheese if not vegan!)

Variations : You could really put in any veg you want or omit any one you want, its up to you! You could simmer in a saucepan for 20 mins if
you want a quicker method.
In a pressure cooker I would tend to do 8 mins on high and release pressure manually.

Serving suggestions:
Spiralise courgettes or serve on pasta of choice.

Storage : This can be kept in the fridge for 1-2 days, but freezes quite well.

Some of the tools I used in this recipe are

Zyliss garlic crusher https://amzn.to/2kBGtdE

Global knives https://amzn.to/2ZZCEBT

Basic food processor https://amzn.to/2PZf1pa

Veggie speed peeler https://amzn.to/2QoBzzY

Kitchen skill - How to tell if an egg is fresh

fiona@fionasfoodforlife.ie (Fiona Staunton) — Tue, 08 Oct 2019 08:58:05 GMT

Learn this simple trick to tell if an egg is fresh or not!

Eggs are fantastic food as they are rich in nutrients such as proteins, vitamins and minerals, and essential fatty acids. Because of its consistency, they are also essential in many baking recipes, as well as many other recipes which are part of our breakfast, lunch, dinner & even snack options!

Lamb Tagine

fiona@fionasfoodforlife.ie (Fiona Staunton) — Thu, 03 Oct 2019 11:49:53 GMT

This recipe is a winner, it can be cooked in the slow cooker, pressure cooker, oven or hob!

RECIPE OF THE WEEK IS LAMB TAGINE! ��‍��

This is a lovely recipe, ideal for cold evenings. It can be done in a slow cooker, a casserole, in the oven, or the stove, and it freezes really well.

I like to serve it with a little bit of couscous or quinoa, topped with some chopped coriander. It is filled with tasty spices and it is best if prepared a day before, but just a few hours beforehand will do too! ��

Serves: 8 people Prep time: 30 mins + 1.5hr cooking

Ingredients:

1.5 kg shoulder lamb, diced

2 onions, chopped

2 cloves garlic, crushed

1 bunch coriander, chopped

1 cinnamon quill

1tsp ground cumin

1tp ground ginger

1 tsp paprika

1tsp saffron threads

6 tbsp olive oil / coconut oil

1 tsp salt

1 large piece orange peel

2 tins chopped tomatoes

2 tbsp tomato puree

375ml beef stock

1 bay leaf

2 tbsp honey

1 tin chickpeas, rinsed and drained

75g green olives.

Method:

1. Combine the lamb, onion, garlic, coriander, spices, oil and salt in a bowl. Cover and refrigerate OVERNIGHT.

2. Preheat the oven to 160°C. Heat a non-stick frying pan, add the lamb in batches and fry until lightly browned all over. As the meat is cooked, place in a Tagine or casserole dish. Add the orange peel.

3. Add the tomatoes, tomato puree, stock and bay leaf and cook for 1.5 hours.

4. If it is a bit watery, place on the hob and reduce on a high heat for 5 mins.

5. Add the honey, chickpeas and olives, stir through and simmer for 5 mins.

Note: If cooking in a pressure cooker, cook for 20 mins on high and let it come back to pressure naturally, if using a slow cooker, cook on low for 4-6 hours.

Variations: This could be made with chicken or beef but be sure to use the fattier cuts, like chicken thigh meat, so they can withstand the long cooking time. You could add some apricots or dates before it goes into the oven to add a sweetness.

Serving suggestions : Serve on a bed of couscous, cauliflower rice, quinoa or wholegrain rice, you can also add some preserved lemon to enhance.

Storage: The Tagine will keep in the fridge for 3-4 days and freezes very well, however, if you plan to freeze it, do not add the olives until it is defrosted or remove them before freezing as they don’t freeze well.

In this video, I used the following equipment

Zyliss garlic crusher https://amzn.to/2kBGtdE

Global knives https://amzn.to/2ZZCEBT

Lemon juicer Joseph Joseph https://amzn.to/2ZO08cW

Veggie speed peeler https://amzn.to/2QoBzzY

28cm casserole https://amzn.to/2nYgwGh

Kitchen Skills - How to make creamy mashed potato

fiona@fionasfoodforlife.ie (Fiona Staunton) — Thu, 03 Oct 2019 11:49:50 GMT

Learn how to make creamy mashed potato, everytime!

In today's kitchen skills video, I will show you how to make really tasty creamy mashed potato.��‍��

This is a great kitchen skill to have so you can learn how to make creamy yet healthy mashed potato with addition of just butter, milk, salt and pepper to season. The secret is all on the technique! ��

You can add it to a number of dishes such as with my chicken with mustard and mushroom recipe which you can check it up on my YouTube Channel.

To check this and other kitchen skills as well as recipes, go on my �� : ��’�� - �� ⁣

⭐ While you’re there, don’t forget to subscribe to my channel

Here is a link to a potato ricer that has lots of good reviews https://amzn.to/2ozgLYM

Black bean chocolate fudge brownie muffins

fiona@fionasfoodforlife.ie (Fiona Staunton) — Tue, 24 Sep 2019 15:12:20 GMT

These gluten free brownie style muffins are delicious and made from wholefoods.

In today's kitchen skills video, I will show you how to make delicious black bean chocolate fudge brownie. This recipe is gluten-free, filled with whole foods and it is between a muffin and a fudge brownie. The important thing is that they are really tasty and chocolatey filled with goodness! Check the list of ingredients below and don't forget to subscribe for more.

INGREDIENTS:
40 grams of gluten-free oats
1 tin of black beans rinsed
3 tablespoons of cacao powder
2 tablespoons of maple syrup
6 Medjool dates
2 tablespoons of coconut oil
Vanilla extract
1/2 teaspoon of baking powder
80g Chocolate chips 85% cocoa solid

Method:

1. Preheat oven to 180°C

2. Blend oats to a flour, rinse beans but don’t drain fully.

3. Place everything except the chocolate chips in a food processor and mix until smooth.

4. Add in the chocolate chips.

5. Spoon into 6-8 muffin cases.

6. Bake for 15-20 mins until a skewer comes out clean.

Serving suggestions : Serve warm, ideal in a lunch box.

Storage: It is possible to freeze these, they will keep 1-2 days in an airtight container but if keeping longer, keep in fridge for 4-5 days

Kitchens skill - Dukkah

fiona@fionasfoodforlife.ie (Fiona Staunton) — Fri, 20 Sep 2019 08:23:07 GMT

This mixture of toasted nuts and spices has so many uses

In today's kitchen skills video, I will show you how to make Dukkah. As I am always looking to see how I can add more nutrients to my dishes, this is a really nutritious & tasty addition to so many things, including salads, on top of steam greens, with a piece of bread and extra virgin olive oil, or even as a snack on its own. Very easy to make, just check out the ingredients below and watch the video for the full method.

Ingredients:
200 grams of hazelnuts
15 grams of fennel seeds
10 grams of caraway seeds
10 grams of coriander seeds
Some cumin and thyme seeds
Some sesame seeds

Baked Falafel & Hummus

fiona@fionasfoodforlife.ie (Fiona Staunton) — Fri, 20 Sep 2019 08:23:04 GMT

This is a healthy version of the classic Lebanese street food

In today's video, I will show you how to make baked falafels & hummus! They are very tasty and healthy. I love falafels. But usually, when you buy falafels, they have been deep-fried in oil which has been used over and over again. So my baked version has loads of flavour and crispy texture without the excessive amount of oil. I also show you how to prepare a very quick & easy hummus which does not contain oil, so very healthy and tasty to go along with your falafels and perhaps a side salad. Check out the list of ingredients below and watch the full video for the method.

INGREDIENTS:

Falafels:
1/2 red onion chopped
2 cloves of garlic
50 grams of lightly toasted cashew nuts
A handful of coriander
50g Creamed coconut, chopped
2 tablespoons of ground flax seeds
2 teaspoons of cumin
1 teaspoon of smoked paprika
Juice of 1/2 lemon
2 tins of chickpeas rinsed and drained
Salt and pepper to season

Hummus:
1 tin of chickpeas rinsed and drained
2 cloves of garlic
1 teaspoon of salt
100 ml of tahini
50 ml of water (more if needed)
Juice of 1 lemon

Method:

1. Preheat over to 180 °C.

2. Rinse and drain the chickpeas well.

3. Mix all ingredients, except the chickpeas well in the food processor.

4. Add in the chickpeas and blend until combined but still some lumps.

5. Taste and season if necessary.

6. Roll into balls, appox 20.

7. Bake on a lined tray for 20 mins until crispy on the outside.

8. To make the hummus, blend all ingredients in a food processor or blender

Serving suggestions : best enjoyed warm, with toasted pittas (or wraps),hummus, babaganoush, tzatziki and salad. Also delicious cold. Ideal in a lunchbox or as an after school snack.

Storage: Best eaten within 48 hours but can be stored in the fridge for 3-4 days. Tip, sit them on top of the toaster as you toast the pita to warm them slightly.

Some of the items I used in this recipe:

Zyliss garlic crusher https://amzn.to/2kBGtdE
Silicon baking mats https://amzn.to/319070F
Global knives https://amzn.to/2ZZCEBT
Lemon juicer Joseph Joseph https://amzn.to/2ZO08cW
Basic food processor https://amzn.to/2PZf1pa

Back to School Food Tips

fiona@fionasfoodforlife.ie (Fiona Staunton) — Sat, 14 Sep 2019 12:37:10 GMT

Here are my tips to take the hassle out of meal planning this September!

The school routine and weekly food plans can be challenging but here are some tips to help you. That's what Monday's cookery demo is all about!

Get the children involved in making their own lunch, what they need, what they like, help you bake thing
Ask them to suggest what they would like from each food group.
I suggest, a full portion of fruit, some veg, a main item , e.g sandwich, fritter, frittata, sushi , etc. and ‘something nice’ – a healthy snack they like, see below.
Keep it interesting , give them something ‘nice’ each day, this may be a favourite fruit, yogurt or homemade snack that is nutritious but allowed in school, e.g power bars , energy balls , apple chips.
While I try to include vegetables in the main item, including a portion of veg is ideal, eg mini cucumber (Lidl), carrot, celery, pepper sticks, cherry tomatoes with a dip like hummus . It is worth trying things out.
Have food that is easy to open or that is ready to eat. Eg half peel Satsuma, if a packaging is too difficult to open, open it & reseal to set up for success.
HANGRY kids (Hungry & angry): Have snacks ready to go as soon as they come in after school, or when you collect them. This helps prevent ‘meltdowns’ due to being hangry!
They have a short time to eat their lunch so make sure it is nutritionally dense and low GI to keep them going.
Make sure they eat a nutritious breakfast ; high protein and low GI if possible, scrambled egg on multigrain toast, fried egg with cheese, porridge, and frittata. Avoid sugary cereals.
Read all labels on food , e.g Innocent smoothies, ‘fruit & veg” smoothie has only 1% veg! Check for sugars.
It is best to talk about foods as making them ‘strong, faster smarter or concentrate better’ rather than focusing on the word ‘healthy’, it makes it easier to get them to try it.
Make flavoured water, with slices of fruit or herbs to encourage them to drink more water. Let them choose the fruit or herb.

Notes to make your weekly meal plan flow smoothly:

Lasagne – on Sunday, make double the Bolognese sauce and double Roast veg. Assemble lasagne,
Day 1 Use roast veg with pasta and goats cheese or as a side with fish.
Day 2 have lasagne, freeze slices you don’t use.Day 3 Use extra Bolognese with pasta or with spice and kidney beans as chilli One effort, 3 dinners and most likely some for the freezer.
I usually do the fish chowder once a week. It only takes 20 mins to make.
When I do roast chicken, I roast more than I need. I use leftovers in sandwiches or quesadilla and then boil the bones with vegetables to make stock, add back in some leftover chicken and spiralized vegetable and noodles if you wish for another tasty meal. 2 dinners from the same chicken.
Traybake; place in the oven ( no more than 2.5 hours earlier), set timer to cook and dinner is ready as soon as you walk in the door! I usually do this on swimming days!
Healthy meal the babysitter can cook: Slow bake salmon, veg and par cooked potatoes, have the tray in the fridge ready to be put in the oven, will take 15 mins to prep and 15 mins in the oven by babysitter!
Blueberry pancakes – make a big batch for breakfast one day, have leftover for after school snack or snack in the car.
I always have granola, power bars , yogurt, fruit, sourdough crackers & cheese & dahl ready when hunger hits.
Breakfast: eggs/ Weetabix/porridge generally on offer. Other cereal like rice crispies only allowed once per week.
Supper: If dinner was early enough I would offer fruit or yogurt & granola or sourdough toast.

Turkey and Courgette burgers video

fiona@fionasfoodforlife.ie (Fiona Staunton) — Fri, 13 Sep 2019 13:19:16 GMT

One of my popular 20 minute meals!

Ingredients:
400g minced turkey
1 large courgette, grated (e.g. 400g)
3 spring onions finely chopped
1egg
2 tbsp. chopped mint
2 tbsp. chopped coriander
2 cloves garlic, crushed
1 tsp. ground cumin
1 tsp. sea salt
1⁄2 tsp. ground black pepper
1⁄2 tsp. cayenne pepper

To serve:
Coconut oil for cooking
4 handfuls kale, chopped
Juice 1⁄2 lemon
1 fennel bulb shaved
Pinch dried chilli flakes
Salt and pepper
Beetroot hummus
2 tbsp. pine nuts to serve

Method:

1. Preheat oven to 200°C. Line a baking tray with parchment.

2. Mix all ingredients for burgers in a large bowl, shape into 18 small burgers, approx. 45g each.

3. Add a little coconut oil to a non-stick pan on medium heat, cook the burgers until golden, approx. 2 mins each side.

4. Place the burgers on the lined baking tray and bake for 5-7 mins, until just cooked through.

5. Return the pan to heat, add a little more coconut oil, add the kale and stir fry for 2-3 mins, add lemon juice, fennel and chilli flakes, stir for another minute. Season with salt and pepper and remove from heat.

Variations: You can replace the turkey with other minced meats, e.g. chicken, lamb, beet, prawn or fish. You can add grated veg to the kale, e.g. carrot, parsnip or sweet potato.

Serving suggestions : To serve, place the kale on the plate, add the burgers with some beetroot
hummus on top. Sprinkle with pine nuts.

Storage: Once cooked, they will keep in the fridge for 2-3 days

Beetroot Hummus Video

Some of the equipment I used in this recipe

Zyliss garlic crusher https://amzn.to/2kBGtdE

Silicon baking mats https://amzn.to/319070F

Global knives https://amzn.to/2ZZCEBT

Lemon juicer Joseph Joseph https://amzn.to/2ZO08cW

Basic food processor https://amzn.to/2PZf1pa

Kitchen skills - How to cut a lemon

fiona@fionasfoodforlife.ie (Fiona Staunton) — Wed, 11 Sep 2019 17:11:31 GMT

Some tips on how to prepare lemons for different uses

In Today's video I used the following equipment

Global knives https://amzn.to/2ZZCEBT

Lemon juicer Joseph Joseph https://amzn.to/2ZO08cW

Prawn & Aubergine Curry

fiona@fionasfoodforlife.ie (Fiona Staunton) — Thu, 05 Sep 2019 12:20:51 GMT

A fantastic 20 minute meal!

This is one of the most popular dishes from my series of 20 meals, each taking 20 minutes or less to make!

Ingredients:
Coconut oil
1 onion chopped
2 cloves garlic, crushed
5cm piece ginger, grated
1 chilli deseeded and chopped
1 tsp. ground cumin
1 tsp. ground coriander
1/2 tsp. garam masala
½ tsp. ground turmeric
Salt and pepper
1 aubergine, grated
100g cherry tomatoes halved
300ml veg stock
250ml coconut milk
400g raw tiger prawns, peeled
Large handful of baby spinach

Method:

1. Heat a frying pan to medium heat and add in 1 Tbsp. coconut oil, add the onion, garlic, ginger and chilli and fry for 2-3 mins to soften.

2. Stir in the spices and season with pepper and salt, cook for a further 3-4 minutes.

3. Add another 1 Tbsp. coconut oil, add the aubergine and sauté for 1-2mins.

4. Add in stock and cherry tomatoes and simmer for 5 mins.

5. Add in coconut milk and prawns and cook for 3-4 mins until the prawns are cooked through.

6. Stir in spinach, allow to wilt and serve.

Variations: You could add in most other vegetables, depending on your taste. You could replace the prawns with chicken or other fish if you prefer. It really is delicious and can be very versatile. For a vegan version, replace the prawns with chickpeas.

Serving suggestions: Serve immediately in a bowl with a spoon. You could serve on a bed of wholegrain rice or cauliflower rice.

Storage: Best eaten fresh, but leftovers, if there are any are delicious too! It will keep in the fridge for 2-3 days.

The garlic crusher I use here is called the Zyliss https://amzn.to/2kBGtdE

Kitchen Skills - Irish Brown Bread Scones

fiona@fionasfoodforlife.ie (Fiona Staunton) — Tue, 03 Sep 2019 06:25:15 GMT

A delicious twist on brown bread, you can make anywhere in the world

Check out the video for the method, below are the ingredients needed.

Ingredients:
280 grams of brown flower
160 grams of white flower
2 teaspoons of baking soda
2 teaspoons of baking powder
8 teaspoons of sugar
110 grams of melted butter
Buttermilk (enough to make your mixture to the right consistency)
1 egg whisked

Roast Beetroot Hummus

fiona@fionasfoodforlife.ie (Fiona Staunton) — Thu, 29 Aug 2019 12:01:08 GMT

Try this delicious dip which I also serve with my turkey burgers

This dip is a fantastic colour and easy to make.

Kitchen skills- overnight oats

fiona@fionasfoodforlife.ie (Fiona Staunton) — Tue, 27 Aug 2019 17:30:43 GMT

A great breakfast, especially if you want to grab and go!

In today's kitchen skills videos, I will show you 3 different ways in which you can prepare your overnight oats. They are really tasty & nutritious, and a good option for a quick breakfast if you don't have much time in the morning. Check out the list of ingredients below:

1) Carrot Cake Oats (serves 1)
1/2 cup of oats
1/2 cup of milk
1 grated carrot
A few raisins
1 tablespoon of Greek Yogurt
A little bit of Maple Syrup
A little bit of cinnamon

2) Basic overnight oats (serves 1)
1/2 cup of oats
1 tablespoon of chia seeds
1/2 cup of milk
1 tablespoon of Greek Yogurt
A little bit of Maple Syrup of Honey if you'd like to add some sweetener
Fruits or any other toppings of your choice (I used berries)

3) Smoothie oats (serves 2)
1 cup of oats
1 banana
Fresh mixed berries
1 tablespoon of live Greek Yogurt
1 cup of milk

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Stuffed Avocados

fiona@fionasfoodforlife.ie (Fiona Staunton) — Thu, 22 Aug 2019 15:21:31 GMT

This is the ultimate quick and easy dinner!

At my workplace cookery demos people are always asking for quick dinner ideas - this one is great.

Fiona's poke bowl

fiona@fionasfoodforlife.ie (Fiona Staunton) — Wed, 21 Aug 2019 16:46:48 GMT

How to make a simple poke bowl - great to lunch!

In today's video, I will show you how to make a simple poke bowl, Fiona style. Poke bowl is a dish made with raw fish, vegetables, fruits, and nuts. It is great for when you are craving the taste of sushi, and it is easy to make and full of flavor.

This is a delicious recipe for when you need some quick and easy dinner which is also healthy. I use smoked salmon instead of raw fish, but you can add your own variations as you prefer. Check out below all the ingredients I used for this version:

Ingredients:
Sushi rice / Plain rice
spinach leaves
Smoked salmon
Soy sauce (I recommend the Ginger Soy Sauce by Fused)
Chopped peppers
Guacamole
Sliced mango
Sliced pineapple
Chopped peanuts
Chopped seaweed
Wasabi mayonnaise to drizzle

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More tasty recipes: https://www.fionasfoodforlife.ie/recipes
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Twitter: https://twitter.com/fionasfood4life
LinkedIn: https://www.linkedin.com/in/fionastaunton

#Pokebowl #Cookfromscratch #Fionasfoodforlife #Realfood

Healthy granola bars

fiona@fionasfoodforlife.ie (Fiona Staunton) — Sun, 18 Aug 2019 11:30:38 GMT

Check out this recipe to make tasty, nutritious granola bars

This granola bars are delicious and easy to make and you don't need to bake them.

Fiona's Kitchen Skills- Mango

fiona@fionasfoodforlife.ie (Fiona Staunton) — Thu, 08 Aug 2019 12:02:12 GMT

Learn how best to slice a mango

I love the taste of fresh mangoes! In Australia, they sell trays of fresh mangoes on the side of the road, just like we buy here in Ireland punnets of strawberries! Mangoes are packed with nutrients which may boost your immunity, including antioxidants, as well as improving your hair and skin health!
Not to mention that it is a delicious treat for Summertime. You can eat it on its own or add it in salads, desserts and different recipes.

How to make basic energy balls

fiona@fionasfoodforlife.ie (Fiona Staunton) — Thu, 01 Aug 2019 18:01:23 GMT

This nut free snack is easy to make and kids love getting involved!This nut free snack is easy to make and kids love getting involved!

Check out the video on how to make these tasty, nutritious energy boosting balls!

Ingredients:
170G (1 cup) Medjool dates chopped
100g (1 cup) oats
60g (1/3 cup) raisins
125ml (1/2cup) fresh orange juice
60g (1/2 cup) sunflower seeds
2 tbsp Cacao powder
Zest 1 orange

Coating:
60g (1/2 cup) desiccated coconut or
50g (1/2 cup) Goji berries chopped or
50g(1/2 cup) bee pollen

Equipment I used in this video:

Global knives https://amzn.to/2ZZCEBT
Basic food processor https://amzn.to/2PZf1pa
Zester https://amzn.to/2m38H1p

Kitchen skills - Guacamole

fiona@fionasfoodforlife.ie (Fiona Staunton) — Wed, 31 Jul 2019 19:41:43 GMT

How to make a quick and easy guacamole

There are so many recipes in which you can use guacamole such as on toast or a sandwich, with fish or vegetables, as a salad dressing, with Mexican dishes and many other recipes of your choice. It is a tasty & healthy dip as you can benefit from all the avocado nutrition, including vitamins K, C, E, B5, and B6, as well as Folate and Potassium! Check out the full video for the method. The ingredients list is just below:

2 ripe avocados (chopped or mashed)
1 small red onion (finely chopped)
1/2 of chopped green chili
1 lime (a little bit of lime zest & its juice)

Fermented water kefir

fiona@fionasfoodforlife.ie (Fiona Staunton) — Thu, 25 Jul 2019 13:57:21 GMT

Watch this video to learn how to ferment your own water kefir at home

Water kefir is a delicious fermented drink that I teach in my cookery school - I also provide you with the cultures!

If you wish to purchase some of the equipment, here are some links

Non metal strainer https://amzn.to/2Qabd4e

Muslin https://amzn.to/2UKF9CS

Fiona's kitchen skills - chopping peppers

fiona@fionasfoodforlife.ie (Fiona Staunton) — Tue, 16 Jul 2019 13:11:38 GMT

Learn this handy kitchen skill

As part of my series of kitchen skills, learn how to slice peppers into julienne

Fiona's kitchen skills- Saute in water

fiona@fionasfoodforlife.ie (Fiona Staunton) — Tue, 09 Jul 2019 17:33:45 GMT

Learn this healthy kitchen skill and reduce oil used in cooking

This is a great skill every home cook should know. To reduce added oil to food you can saute, onion, garlic, ginger etc. in water.

Raw Power Bars

fiona@fionasfoodforlife.ie (Fiona Staunton) — Thu, 04 Jul 2019 19:05:47 GMT

My popular raw power bars - recipe now on YouTube!

AMAZING RAW POWER BARS ON MY YOUTUBE CHANNEL! ��

This is a delicious wholefood snack recipe from The Happy Pear �� in Greystones. They are easy to make & full of goodness! �� I have found them great after a workout, in lunchboxes or when you fancy a sweet treat!

Check out the video for the method

Ingredients:
200g almonds
50g pumpkin seeds
100g sunflower seeds
50g ground flaxseeds
40g sesame seeds
30g goji berries
60g chopped dried apricots
50g desiccated coconut
35g cacao nibs
80g cacao butter, melted
125ml raw honey
55g pure almond butter
1⁄2 tsp. salt
1⁄4 vanilla pod (use vanilla extract if not concerned about it being raw)

Topping:
50g cacao butter
1⁄2 vanilla pod
55g cacao powder (use vanilla extract if not concerned about it being raw)
70ml honey/maple syrup

The food processor I used is

Basic food processor https://amzn.to/2PZf1pa

Fiona's kitchen skills - how to make chocolate

fiona@fionasfoodforlife.ie (Fiona Staunton) — Tue, 02 Jul 2019 16:28:38 GMT

Watch this video to learn how to make chocolate from scratch

I make this chocolate each time I make my power bars, it is easier than you think!

20 minute chicken dinner

fiona@fionasfoodforlife.ie (Fiona Staunton) — Tue, 02 Jul 2019 06:40:58 GMT

This chicken and mushroom dish is delicious and tasty!

Don't have time to spend in the kitchen but want to cook from scratch, try this out!

Ingredients: Serves 4
400 grams of mushrooms
1 red onion
500 grams of chicken breasts
4 teaspoons of wholegrain mustard
120 mls of cream
250 mls of water
A bit of oil
Salt and pepper to season

Serving suggestions:
Steamed courgette
Brown Basmati rice

Gut Friendly Summer Kraut

fiona@fionasfoodforlife.ie (Fiona Staunton) — Thu, 27 Jun 2019 09:24:10 GMT

How to make this delicious sauerkraut recipe and enjoy throughout the summer

In this video, I will show you how to make a delicious Summerkraut. This is a variation on sauerkraut for Summer. It is easy to make, tasty and filled with healthy organic produce to create a nutritious ferment that is great for your gut health! It is also a delicious side dish option to go along with your summer dishes such as Fish, salads or BBQ food. Check out the ingredients below and watch the video for the full recipe method.

Fiona's kitchen skills - How to make shortcrust pastry

fiona@fionasfoodforlife.ie (Fiona Staunton) — Thu, 27 Jun 2019 09:19:15 GMT

Part of my Kitchen skills series - Shortcrust pastry in minutes!

In this video, I will show you how to make a simple shortcrust pastry which you can use in a number of recipes. I would use this base for a quiche or a lemon tart, for example. You can check my recipe for Tart Au Citron on my website www.fionasfoodforlife.ie/recipes .

Book Review -The Doctor's kitchen

fiona@fionasfoodforlife.ie (Fiona Staunton) — Sun, 23 Jun 2019 16:22:47 GMT

The Doctor's kitchen - Eat to beat illness by Dr Rupy Aujla

I ordered this book as soon as it was released and I have to say I really like it. My ethos is Cook Eat Nourish ( I cook, you eat and you are empowerd to nourish yourself and those around you) and this book fits in nicely! This book will give me lots of inspiration for my upcoming live cookery demos.

Dr Rupy has a website, blog and podcasts. In this book, he sets out the principles of how to nourish your body and protect against illness with actionable advice on what to eat, as well as showing how lifestyle practices such as movement and sleep improve your health. He also does a deep dive into the latest research to demonstrate the medicinal benefits of foods that can stave off serious health conditions such as dementia, heart disease and even cancer.

I love the way he lays out the foods according to their benefits, e.g. eat for your brain, heart, inflammation, immunity, mood, skin, eyes and to beat cancer. He presents it in a visual image as well as detailed content before moving onto any recipe.

Each of the recipes are tagged with the benefit so it is easy to follow, e.g. 5 spice sticky aubergine bake on p.175 is recommended for eating for your skin and eat for inflammation.
I have tried lots of recipes, some of my favourites are Almond and hazelnut lentils with capers on p.147 and I regularly make it now, making lots of variations.
Asparagus and pea with scallops on p.133 is also delicious.
Celeriac and broad bean Rendang curry is great way to get lots of veg into your diet and improve your mood! It tastes almost better the next day.
Spanish chickpea stew with roast peppers on p.170 is a great dish to make in a big batch and use for a few days.

Here is one of my variations on the lentil salad from this book where I have added goats cheese, Irish heather honey, courgette and my toasted seeds.

If you are looking for healthy eating podcasts then I can recommend The Doctor's Kitchen

Fiona's kitchen skills: How to cook quinoa

fiona@fionasfoodforlife.ie (Fiona Staunton) — Wed, 12 Jun 2019 06:26:32 GMT

Follow my method to make light and fluffy quinoa

Quinoa pronounced “Keen wah” is a nutritional powerhouse. It is so versatile it can be used in a variety of salads or served as an alternative to rice. It is gluten-free and contains high levels of protein as well as some calcium, phosphorus, and iron. You can now find it in the health food section of most supermarkets and in health food stores. There is white, red or black quinoa available; I prefer the three mixed together.

Podcast with Dr. Ciara Kelly

fiona@fionasfoodforlife.ie (Fiona Staunton) — Mon, 03 Jun 2019 09:01:20 GMT

Check out The Irish Balance Podcast episode 24 chatting with me!

This year, I have been listening to a selection of podcasts on a daily basis. I was delighted when Dr Ciara Kelly of The Irish Balance podcast asked me to talk to her for an episode. Ciara is a medical doctor and health and wellness blogger who is completing a masters in Public Health & Nutrition.

In this episode, we chat about ways to simplify cooking in a busy schedule, go-to meal + snack recipes to keep in your back pocket, my experience in Ballymaloe training as a chef & my time in Australia + thoughts on the food scene there, and the importance of eating socially.
If you listen, do let us know, tag us in your stories + leave a review/rating to bring the Podcast to as many people as we can .

Omelette- 3 ways video

fiona@fionasfoodforlife.ie (Fiona Staunton) — Thu, 30 May 2019 15:11:49 GMT

Inspiration for quick and easy meals

Watch this video to learn how to make 3 different omelettes!

Gut-friendly kefir ice pops

fiona@fionasfoodforlife.ie (Fiona Staunton) — Tue, 28 May 2019 21:06:44 GMT

Fiona's Kitchen skills: Learn how to make tasty, gut-friendly ice pops

Using milk kefir, learn how to make these simple and tasty ice pops that are good for your gut health

Sauerkraut

fiona@fionasfoodforlife.ie (Fiona Staunton) — Thu, 23 May 2019 16:07:04 GMT

This video shows you how easy it is to make sauerkraut

Ingredients:

500g organic white cabbage, thinly sliced

2 tsp sea salt.

Method:

1. Remove the outer leaves of the cabbage, wash and keep aside.

2. Toss together the cabbage and some salt, massage into the cabbage, leave aside for min 30 mins for the water to being to come out of the cabbage.

3. Push the cabbage into your glass jar, tightly pack it, using the end of the rolling pin or a long-handled wooden spoon to help push it down.

4. If the cabbage isn’t sitting under the level of the water then add some spring or well water to cover.

5. Leave a 2cm gap at the top f the container, place a clean cabbage leaf onto the cabbage and weigh down with a weight, ceramic, glass or stone.

6. Close the lid tightly and leave in a warm place to ferment, leave it anywhere from 3-14 days, it depends on your environment and your personal taste.

7. Once you are happy with it, store in the fridge for up to 9 months, once opened it keeps for 2-3 months in the fridge.

Avocado

fiona@fionasfoodforlife.ie (Fiona Staunton) — Tue, 21 May 2019 12:31:43 GMT

How to tell if it is ripe and how to slice

Here is my weekly kitchen skill - Avocado

Exams - What's best to eat

fiona@fionasfoodforlife.ie (Fiona Staunton) — Mon, 20 May 2019 09:43:59 GMT

Tips and recipes to keep you sharp and focused at exam time

With the start of summer comes exam time. We often put in long hours of study following by hours of exams where we need to be at our best mentally.

The right food will help improve concentration and memory. Include these foods in your daily routine to help your brain cope better.

Top Ten Brain boosting foods

Whole grains - brown bread, brown pasta, brown rice, oatmeal, lentils
Oily Fish - Salmon, trout, mackerel
Seeds - pumpkin seeds enhance memory and thinking skills
Nuts - Great snack option e.g Almonds, walnut
Healthy fats e.g. Olive Oil, avocados
Eggs - Scrambled eggs and wholemeal toast soldiers!
Avocados - good fats
Berries - blue berries, strawberries & raspberries
Dark Chocolate - if you need a chocolate hit - keep the cacao solid content as high as possibl
Veg- e.g asparagus, broccoli, spinach & raw carrots

Here are some of my top tips and recipes

1.Make sure you eat. Even if you are nervous make sure you eat, breakfast is so important, even if you usually skip it, try to get up early and eat some breakfast before the exam. If you have time these banana and blueberry pancakes are delicious!

2.Keep Hydrated. Make sure you drink enough water before the exam and bring some in with you. Dehydration can sap your energy, make you loose concentration. Avoid alcohol around exam time. Avoid sugary drinks and excessive caffeine.

3.Eat low GI foods. Eat foods that will keep you fuelled for a long time. Wholegrains mixed with protein is a good option, This video on how to make Dahl is ideal. Make it at the beginning of the week and you will have a substantial, low gi lunch ready for each day.

4.Snack intelligently. Carry healthy snacks such as nuts and seeds and fruit, avoid sugary snacks as these will raise your blood sugars but then you will get a sugar slump. These toasted seeds are fantastic, easy to make, taste delicious and can be stored in a jar to offer you brain power when you need it most! I like to refer to them as a jar of awesomeness! I also have a video here.

5.Get enough sleep. This is so important, to do well in an exam you need adequate, restful sleep. Turn off all screens 90 mins before going to bed, do some gentle exercise and best of luck!

Gut-friendly milk kefir

fiona@fionasfoodforlife.ie (Fiona Staunton) — Thu, 16 May 2019 15:59:41 GMT

How to make milk kefir at home

Milk Kefir is a fermented milk drink made using milk and milk Kefir grains (different to water Kefir grains). It is a very nutritious drink as it is very high in probiotics. Kefir contains high levels of vitamin B12, calcium, magnesium, vitamin K2, biotin, folate, enzymes, and probiotics. The recipe is very simple, check out the list of ingredients below:

Ingredients:
2 tbsp milk Kefir grains*
500ml whole organic milk

*Milk Kefir grains can be purchased online or dried in some health food shops. However, the community of home fermenters is usually happy to pass on their excess grains. As you continue to ferment your grains will multiple and once you reach a volume of Kefir milk suitable for your family then you will have excess to pass on.

I initially bought mine from www.happykombucha.co.uk as they sold Kombucha scobies as well. You can also source your grains from www.kefir.ie

For more, subscribe to my channel: http://tiny.cc/kj0o6y

Sushi

fiona@fionasfoodforlife.ie (Fiona Staunton) — Thu, 16 May 2019 15:56:11 GMT

How to make simple sushi at home

This is a very easy and delicious sushi recipe which you can prepare with your kids at home. It is a good option for the lunchbox and you do not need to use raw fish if you don' want to! You can add some other preferred ingredients, but you can check out the list of ingredients I used for this recipe below:

Ingredients:
For the rice:
2 cups of sushi rice
100ml of rice vinegar
1tbsp of sugar

For the sushi:
Bamboo mat
Nori sheets
Smoked salmon
Cucumber
Tinned tuna
A bit of mayonnaise & seasoning (for the tuna)
Avocado

To serve:
Wasabi powder
Pickled ginger
Soy Sauce - I suggest Fusion by Fiona Uyema http://fusedbyfionauyema.com/

For more, subscribe to my channel: http://tiny.cc/kj0o6y

Dahl - Video recipe

fiona@fionasfoodforlife.ie (Fiona Staunton) — Mon, 13 May 2019 09:09:16 GMT

Learn how to make this tasty and nutritious meal

Makes 6-8 portions

Ingredients:

500 g red lentils

2 red onions, chopped

3 cloves garlic, crushed

5cm piece ginger, grated

2 tins tomatoes

2 tsp salt

2 tsp ground cumin

pinch cayenne pepper

1tsp ground turmeric

3 tsp medium curry powder

1 tp freshly ground pepper

2 tbsp Bragg liquid aminos/tamari

1.5 l water

Directions:

Firstly soak the lentils.
Sauté the onions, garlic and ginger in 4 tbsp water in a large pan on a high heat for 5 mins.Stir regularly, add more water if needed.
When onions are soft add in the tomatoes and spices, cover and cook for 5 mins over a gently heat.
Rinse and drain the lentils, add to the pan with 1.5 litres of water, stir, cover.
Simmer on a gentle heat for 25 mins, stirring occasionally as they can easily stick to the base.
Serve with live yoghurt or vegan alternative .

Welcome back routine!

fiona@fionasfoodforlife.ie (Fiona Staunton) — Mon, 29 Apr 2019 12:20:56 GMT

Craving wholesome food and intermittent fasting

Over Easter I was privileged to have a two week break, while the kids were off school. It was a holiday of two parts, a break in Co Clare with the extended family to celebrate a significant birthday in my husbands family, this was self catering and the second part was in a hotel in Cork while my eldest competed in a sailing event where we had to eat out all the time.

Over the past few months I have been following the intermittent fasting. This means that I fast for 14 hours overnight. Finish dinner at 6pm and hen breakfast at 8am. I have found some positive benefits to this. More energy, better concentration, better sleep, reduced apetite, people have also commented how good my skin looks. Best of all when I went back to the nutritional therapist my metabolic age was 6 years younger than my physical age and my visceral fat (fat around your organs) was very low.

However, this routine was not followed over the past two weeks, and I really felt it.

Self catering in The Burren in Clare meant I was in control of the food, we had amazing meals, all cooked from scratch each person taking responsibility to cook on one night for everyone. It meant early evening G&Ts, late night chats with wine and for those with young kids, early mornings! Each morning I had my hot water with lemon on waking but as dinner was often late and trying to fit in with everyone else's schedule I didn't stick to my usual 14 hour fasting overnight. I began to feel sluggish, realised I was eating more than I usually would in 24 hours and wasn't as sharp as usual. I did bring my nut porridge and milk kefir with me so had this for breakfast each day, that was huge help. Despite several walks along The Flaggy shore to Linalla Ice cream parlour, I didn't eat any ice cream, left that to the kids!

Leaving Clare and heading to Cork I was already not looking forward to hotel breakfasts and having to eat out all the time. It was a great novelty for the kids to stay in a hotel and have a buffet breakfast each day! It was interesting for me to see how much more we eat because the food was there. For those who travel all the time it must be so challenging to stick to a healthy diet. The kids stopped taking certain items from the buffet as they just weren't as good as a home. However, I'm not sure my banana and blueberry pancakes are as impressive as the automatic pancake machine in the hotel!!

I will be developing a recipe for a healthier sweet and sour chicken as this was a big hit, so watch this space!!

Back home last night, called for a wholesome dinner of Roast chicken, roast veg, potatoes and of course gravy and stuffing for the kids!

I bought a large Irish Free Range Chicken, seasoned it and put an onion halved in the cavity, roast it for 1.5hrs, then I peeled rooster potatoes and steamed them for 15 mins before roasting them in olive oil, garlic and salt.
Next I prepared two trays of veg to roast, as in the photo above.

We all enjoyed the meal, even the kids ate more veg than they did roast potatoes, we were all craving simple, wholesome foods.

I also prepared nut porridge for this week to ensure we have enough for breakfasts and Dahl for lunches. I believe that the quality of the food we eat and when we eat it is so important to how we feel! Make sure you have healthy food to hand to help with your choices.

How do you feel heading back into this week of normal routine after the Easter break?

Roast Radishes

fiona@fionasfoodforlife.ie (Fiona Staunton) — Tue, 16 Apr 2019 09:41:50 GMT

A delicious side dish, buy your veg local and in season!

I love eating local food in season. One food in season in April in Ireland is radishes. They are colourful and have a bitter taste. They are delicious in salads and are often served as a crudite before a meal to assist with the production of digestive juices.

However, have you ever tried roast radishes? The flavour changes and they loose the bitter taste and make for a delicious side dish. Here is my recipe for roast radishes!

Ingredients:

2-3 bunches radishes, trimmed and halved
2 Tbsp Olive oil
2 tsp. thyme, fresh or dried
Pepper and salt
1/4 cup grated parmesan (optional)

Method:

Preheat the oven to 200°C.
Sprinkle the olive oil, seasoning and herbs over the halved radishes.
Place them on the roasting tray, cut side down.
Roast in the oven for 20 mins until tender and slightly crispy on the outside.
Sprinkle with parmesan if using and return to oven for 5 mins.
Serve immediately.

This is one of the recipes in my upcoming Wholefood Seasonal Cooking demos

If you are looking for a nice hummus recipe to go with raw radishes there here is mine!

Catering for family and friends

fiona@fionasfoodforlife.ie (Fiona Staunton) — Tue, 09 Apr 2019 00:00:00 GMT

Do you have guests coming for an occasion and need help?

Here are my Top tips when catering for a group

Keep it simple - Don't try to make too many dishes and don't complicate it by making a dish you have never made before.

Plan ahead - You want to enjoy the time with your guests so do as much preparation as you can in advance.

Ask for help - If it is a family occasion, why not ask Aunty Mary to bring her famous salad to add to your buffet or your sibling to bring a dessert? If it is a large group, why not hire a waiter so you can totally switch off once the guests arrive.

Buffet style - I think a buffet style meal is ideal so that you aren't sweating it out in the kitchen plating dishes etc. but chatting to people as they select the food they want and then they don't feel awkward if they don't like a particular food.

Join the party - there is no point doing all the work and not enjoying the time. I suggest avoiding a menu that needs last minute attention.

Schedule time for you - Make sure you have sufficient time in your schedule for you to get ready and if necessary to help children get ready. The aim is to be relaxed and ready when your guests arrive.

Give a job for all the family - Get everyone involved, from getting the house ready, setting a table, preparing food to tidy up, there are plenty of jobs that can be delegated according to each person's ability.

I like entertaining but have most of the dishes prepared before anyone comes in the door so that I can enjoy the company of my family and friends rather than being stuck in the kitchen.

Here is the menu I like to offer when entertaining a group. I have modelled the menu around the classic Irish Beef, Salmon or Chicken options! Please email with if you would like the recipes and I will send them onto you!

Salmon Pomegranate - this really tasty and different salmon dish, photo above, is a beautiful centrepiece for any buffet. It is served at room temperature so can be put together an hour or more before your guests arrive.

Marinated Beef with Horseradish Creme Fraiche - An amazing dish that is so tasty and versatile. The beef is marinated a minimum 24 hours in advance, you can use it for dinner parties, BBQs or buffets. This recipe was my best selling when I ran my catering business, it is a real winner and my kids adore it.

Chicken Tikka Masala - This mild curry is so tasty, it can be adapted for a slow cooker if you have one so you can put it on hours before your guests arrive and forget about it.

Quinoa Salad - This is a very simple, tasty and nutritious salad. I have a fool-proof method to cook the quinoa and you can vary the salad to your liking, can easily be made in advance.

Spiralised beetroot salad with goats cheese and walnuts - I love goats cheese and beetroot! This salad is really tasty and looks great. Once the beetroot is roast, I top it with a great dressing and the beetroot absorbs all the flavours. While the beetroot and dressing can be done in advance, I add the walnuts and goats cheese no more than an hour before serving.

Labneh Cheesecake - This healthy delicious dessert can be made in advance and topped with whatever fruit is in season. It is not a traditional cheesecake and isn't complicated to make. It is made from strained live yoghurt (ie labneh), sweetened with a little raw Irish honey. The base is made of nuts and dates, blended with some coconut oil. Here is the recipe

If you would like to taste all these dishes and learn how to cook them so you can entertain your guests in style then check out my schedule.

Happy Cooking

Fiona

Dulse - How to use it?

fiona@fionasfoodforlife.ie (Fiona Staunton) — Wed, 13 Mar 2019 06:59:35 GMT

When I saw fresh dulse in my local fish shop, I set myself a challenge to use it!

Palmaria palmata, also called dulse or dillisk is a red alga. It grows on the northern coasts of the Atlantic and Pacific Oceans. It can be found dried or added to food for its nutritional benefits.

Purple in colour and is leathery in texture, with flat fronds of up to 50cm long
Seaweeds are more easily digested and contain more vitamins, nutrients and minerals weight for weight than land plants
It can be used as a food additive, instead of salt; ground, chopped or whole.
It is a source of iodine, B6, iron and potassium
Health and Cosmetics – as a mineral supplement and in the body care industry.

How to use it fresh dulse? It is very strong in flavour so a little goes a long way! While it is lower in sodium than sea salt, as a food it contains high quantities of sodium. A 4-5g portion is what you would be looking at.

Blend it into smoothies to add extra nutrients
Rinsed and shredded into salads
Added into miso, broths or stews
Chopped into omelettes or scrambled eggs and served with smoked salmon for brunch
Added to fermented vegetables
I have also heard of it fried and used as a bacon replacement!

For the dried version, I would tend to use it ground and add it to my sourdough crackers or sprinkled into soups and stews instead of salt.

Let me know if you try it out and how you like to use it!

This is Irish food

fiona@fionasfoodforlife.ie (Fiona Staunton) — Tue, 12 Mar 2019 00:00:00 GMT

What does Irish food mean to you?

On this St Patrick's weekend, I thought I would share my thoughts with you on Irish food traditions.

I was born in Ireland in the 1970s, into a family that loved their food and always cooked from scratch. From an early age, I had an interest in food and began work experience in kitchens and won many a school baking award. At University I completed an Honours Degree in Home Economics Education and learnt all about Irish food and home-based traditions. After this, I studied at the renowned Ballymaloe Cookery School in East Cork under Darina Allen, where I qualified top of the class and was asked to work in Ballymaloe House under the watchful eyes of Rory O’Connell and Myrtle Allen. In Ballymaloe the sourcing of ingredients and the history of food is paramount.

My most memorable St Patricks Day was St Patricks Day 2007! I was asked by the Irish Embassy in Sydney to lead the St Patricks Day with my husband and young son, photo above, before receiving my Australian Citizenship from the Premier of NSW. I would never give up my Irish citizenship but am in the lucky position that I can hold both Australian and Irish citizenships.

One common theme I have come across in my research is that Irish food traditions are passed down from generation to generation. I have learnt to cook lots of dishes from my grandmother and my mother and in turn, I am teaching my children how to cook. In Darina Allen's book "Irish Traditional Cooking" this is a common theme where recipes and traditions have been passed down through the generations. In my cookery school, Fiona's food for life , I pass on my skills to those who want to learn to cook from scratch. I cook, you eat and you are empowered to nourish yourself. My aim is to get the nation cooking from scratch.

What better way to celebrate than with a cake! Check out my Chocolate Guinness Cake , not only does it resemble the famous pint but it has some Guinness in it! My whole family love it.

Below, I look into the history and tradition of some Irish foods.

Pork - Before the famine when potatoes were the main food source, each family could afford to keep a pig and this is where many of our traditional foods come from. The pig could be fed on the potato peelings and surplus crop and the manure could be used in the farm.
The whole pig was used, from the head to the feet, 'crubeens', to the stomach, liver, heart and kidneys. In the days before footballs, the bladder or 'padgin' was pumped up and played with by local children.
The bigs blood, various trimmings and bits of lard were mixed with meal to make into black and white pudding. The intestines were washed out and used for the puddings, the large for the white pudding and the small intestine for the black pudding. The pork steaks and lean meat and some loin were eaten fresh; the remainder was salted down for bacon.
Traditional Irish breakfast with bacon, sausage, black and white pudding is served all over the world in Irish pubs, bacon and cabbage and Dublin coddle are other traditional pork dishes.

Seafood - Ireland has a large coastline, with fresh seafood and seaweed readily available. After the famine people headed to coastal areas, in search of shellfish and edible seaweeds. The inland waterways were drained of all they could offer, deep-sea fishing wasn't popular as people had pawned their boats and tackle for cash. Fish was traditionally eaten on a Friday, a fast day. Mackerel, herring, whiting, cod, trout, salmon, crab, scallops, lobster, mussels, shrimps, oysters and cockles have been eaten for generations in Ireland. Carageen moss pudding was on the dessert trolley in Ballymaloe House most evenings.

Bread - Bread-making was an integral part of daily life in almost every Irish home. Oatcakes were cooked on an open fire, then bread was leavened with sourdough and barm made from beer and sowans (fermented juice of oat husks). It was only in the first half of 19th Century that bicarbonate of soda was introduced, enabling cooks to bake the wide range of soda bread for which Ireland is now famous. The traditional skills of bread-making were passed on from mother to daughter and were a great source of pride. Before conventional ovens, bread was often cooked in a bastible, over an open fire. Most of my time in the Ballymaloe House kitchens was in the pastry kitchen, making bread each morning and desserts afterwards. We made brown and white soda bread, brown and white yeast bread, treacle bread and scones on a daily basis.

Potatoes - It is believed that potatoes were introduced into Ireland by plundered ships of the Spanish Armada. The Irish climate is ideally suited to potato cultivation as it thrives in cool, damp environments. It was less laborious than grain crops and returned greater yields per acre than grain crop. A landless labourer could consume between 3 and 6kg of potatoes per day. The growth in Ireland's population, evident in the 1841 census (population doubled to 8 million in 60 years) was attributed to the improved diet of potatoes and buttermilk. While the diet was bland, it provided an excellent source of protein, fat and carbohydrate, together with vitamins and minerals necessary for health and vigour. Champ is my favourite potato dish, creamy mashed potato with milk, butter and scallions. Colcannon, potato cakes, boxty, chips, roast and steamed are some of the many ways to cook the humble potato.

Happy Cooking

Fiona

This is Irish Food - Meet some producers

fiona@fionasfoodforlife.ie (Fiona Staunton) — Thu, 07 Mar 2019 09:25:09 GMT

Insights from Food Industry speakers at Dublin Food Chain event

On March 5th, with a room full of over 200 people, all connected with the food industry, I listened to some fantastic speakers talk about the challenges they have faced and their path to success in the food industry in Ireland. It was organised by The Dublin Food Chain , their core aim is to support a sustainable local food industry, it is a collaboration with Local Enterprise Offices, Bod Bia and Enterprise Ireland and has over 2k members.

The first speaker was Caroline Keeling Caroline Keeling is the CEO of Keelings, a 100% Irish-owned family business which started producing fruits and salads on their farm in the 1930’s supplying produce to local Dublin markets and are now a leader within their category.

Caroline was an inspiration. Keelings has developed their business hugely over the past 10 years, they play a big role in giving back to the local communities, Caroline describes herself as an 'opportunist', making the most of every situation. She has a great story about how it was to grow up in the family business, she took over the helm just before the recession in 2008. When they couldn't find a software system that would manage all all their figures and allow then to spend more time looking to the future rather than analysing figures from the past, Keelings developed the software themselves!

While Caroline spoke of many things, including winning Image Magazine Business Woman of the Year, what stood out for me was the importance she placed on looking after yourself! For the Peak performance needed she spoke about education and continuous development, managing self and all those around you and the importance of nutrition, stress and fitness.

The next speaker was Tom Keogh of Keogh's crisps . Tom Keogh is founder & Managing Director of Keogh’s Crisps. He used excellent videos to show the provenance of their product, the passion for producing an excellent, sustainable Irish food product was very evident. I would say if you are buying crisps, make sure they are Keoghs!

The third speaker was Michael Hoey of Country Crest and Ballymaguire Foods , the largest chilled ready meal producer in the Republic of Ireland. While as a consumer you might not be aware of the brand, they make meals for companies like Tesco, The Happy Pear and Cully & Sully. Michael spoke of how the company has developed over the years from potato and onion growing to producing chilled ready meals and the importance they place on Irish produce and giving back to charities. He also spoke of food innovation, biodiversity and the importance of producing sustainable healthy food.

Then Alison Cowzer, the co-founder of East Coast Bakehouse - a large scale food manufacturing business based in Drogheda Co Louth, producing a range biscuits for the Irish, UK and European markets. She is also an investor and mentor for a number of smaller Irish food businesses.

Not only did I enjoy tasting the biscuits but I enjoyed hearing the details and story of the purpose built biscuit factory in Drogheda. Facts like 77k packets of biscuits produced a day! The oven is 80m long! They have a 40 Tonnes chocolate tank!

While my ethos is to cook every thing from scratch, I know not everyone will make their own biscuits all the time. So if you are buying biscuits, I would recommend you buy the East Coast Bakehouse - Award winning, delicious, Made in Ireland , using Irish butter & oats and awarded the Bord Bia’s Origin Green Programme – the world’s first national food sustainability programme.

This is Irish food. Four of the many successful Irish food businesses, most of the other Irish food businesses were sitting in the audience! It is great to see the passion for the Irish food industry, we use the size of our country to our advantage to create this fabulous food community.

The common theme at this event was whats your story? Does it start with farm, family or community?, most of all it must be authentic! As International Women's Day is this week it was great to see two inspirational women in the food industry on stage.

Fiona

Helping the Nation Cook From Scratch

fiona@fionasfoodforlife.ie (Fiona Staunton) — Tue, 26 Feb 2019 10:42:43 GMT

5 simple steps to help you cook from scratch

My aim is to get the nation cooking from scratch, and ditch the processed foods. I achieve this through live cookery demos, either in workplaces, my kitchen or your kitchen. If you see a dish being made, smell it and taste it you are much more likely to make it rather than flicking through the pages of a cookery book.

The core part of my work these days is visiting different workplaces and presenting my live cookery demos , I bring my kitchen to your workplace! Whether it is a 1 hour workplace demo or a 3 hour themed demo I cook, you eat and you are empowered to nourish yourself and those around you.

I have put together in this blog my top 5 steps to help you cook from scratch. I have also included lots of recipes for you!

1. Try one new dish a week.
Depending on which cookery demo you attend you might walk away with 4-10 new recipes to try. I suggest you try one new recipe each week. It can be so daunting to try lots of new dishes, it can become stressful and reduces the sense of achievement. I also have a lot of recipes on my website you can access. My most popular meal recipes are Seafood chowder , turkey & courgette burgers and Dahl .

2. Be a smart shopper
Shop wisely, make a list, do not go food shopping when you are hungry, avoid the money off coupons for products as these are generally processed foods. By the weekly special offer veg and use these if possible.

Be aware of the providence of food, buy local as much as possible and organic where practical. E.g I try to buy Irish veg all the time, always buy organic eggs and free range chicken.

If certain items are less expensive in one store then stock up where possible so that you don't have to visit two supermarkets to get all your weekly items. e.g Lidl have the best value chickpeas but often don't stock all the items on my list so when I do go there I stock up on chickpeas!

3. Don't buy processed foods
Avoid buying items such as crisps, sliced pan, ready made meals, biscuits, sugary yoghurts, chocolate spread etc. If you don't have them in the house it is much easier to avoid them!

Instead make healthier alternatives, I always have a batch of power bars in the fridge. if I want a snack, I take a small one, loaded with nuts and seeds and topped with a chocolate I make myself - much easier than you would think! Email me if you want the recipe.

Shortbread has only 3 ingredients, compared to several ingredients, many which we don't recognize, in shop bought alternatives, toasted seeds keep in a jar for at least a week and are a great alternative to crisps, I teach a simple sourdough bread method in my fermentation demos , again only 3 ingredients and if you really want a chocolate hazelnut spread, here is the recipe ! Overripe bananas make a l ovely banana bread !

4. Plan
Planning is so important, I tend to plan my meals 4-7 days out, get everyone in the house involved, either to cook a meal each, if old enough or to have input, within reason on meals for the week. I find that if each person chooses a meal (can be from a limited list) for a certain day then others are more accepting as their own meal choice day will come around.

Make your time in the kitchen as manageable as possible, plan easy tray bakes or slow cooked meals when you don't have time to cook at mealtimes or are out of the house, plan quick easy meals on days when you don't have much time, plan leftover meals for days when you have zero time!

5. Batch Cook
Prepare food at the weekend or whenever you have the time. If I am low on stock then I make up nut porridge , dahl, toasted seeds and power bars at the weekend. That way I have breakfast, lunch and snacks for the week.

If I make a bolognese then I make enough to have some for other days as chilli con carne, lasagne & taco bowls. If I make roasted veg then I make enough to put it in lasagne, have with goats cheese and pasta and blend up left overs to make a soup!

When using the slow cooker I always make more than I need and freeze portions. I often make a large bowl of quinoa salad to have with left over roast chicken or a piece of fish for a quick meal during the week.

I hope you found these tips useful and please get in touch if you would like me to come to your workplace or check out my upcoming demos or watch my videos to learn how to #CookFromScratch

Happy Cooking!

Fiona

Toasted Sunflower and pumpkin seeds

fiona@fionasfoodforlife.ie (Fiona Staunton) — Tue, 26 Feb 2019 00:00:00 GMT

These are a great healthy eating snack I often offer in my cooking classes!

Hop over to my recent blog to find out more information about this great healthy eating snack!

Watch the video WatcWarh the video here

Toasted Pumpkin and sunflower seeds

Ingredients:

1 cup sunflower seeds

1 cup pumpkin seeds

1 tbsp. tamari/Bragg liquid aminos

Method:

1. Soak seeds in water for approx. 1 hr.

2. Rinse and drain seeds.

3. Place in a dry pan on the hob over a medium heat for approx. 10-15 mins until all the water has evaporated and seeds are crunchy.

4. Alternatively, place in an oven at 180°C, on a flat tray for 10-15 mins until dried through.

5. Sprinkle with 1-2tbsp tamari.

Variations: If you don’t have time to soak the seeds, just simply rinse and toast.

Serving suggestions : serve in a bowl and allow people to nibble away! Package in small containers for snacks on the go or for lunch boxes.

Storage: Allow to cool completely and store in an airtight container for up to three weeks if they last that long!

Hummus

fiona@fionasfoodforlife.ie (Fiona Staunton) — Mon, 04 Feb 2019 08:15:45 GMT

Simple and tasty dish to make

This is delicious, easy to make dip. It is also very nutritious, Chickpeas are a great source of fibre, iron, magnesium and potassium , tahini is rich in essential fatty acids and iron . Be aware that commercially prepared hummus often has up to 40% oil and this can be a poor quality oil! I serve this at my group demos and it is always a big hit! You can buy tahini, sesame seed paste in most supermarkets but The Asian supermarkets are the best value!

Watch the video here!

Serves: 4 portions Prep time: 5 mins

Ingredients:

400g tin chickpeas, drained

2 cloves garlic

50ml lemon juice

100ml water

100ml tahini

1 tsp salt

Method:

Rinse the chickpeas well.
Place all the ingredients in the food processor or blender
Process until smooth; add more water if necessary, season to taste.

Variation: This could also be made with roast carrots added to the chickpeas or roast beetroot instead of the chickpeas.

Serving suggestions : Serve in a bowl with crackers or crudités. I suggest cutting the carrots into thin fingers, red, yellow and green peppers, cucumber without the soft centre, radishes, celery, broccoli etc.

Storage: This keeps well in the fridge for 3-4 days.

Pecan & banana bread

fiona@fionasfoodforlife.ie (Fiona Staunton) — Wed, 23 Jan 2019 13:38:57 GMT

Recently, at home I decided I wanted to have a slice of something with my cup of tea. I make pretty much everything from scratch. I was out of my usual supply of power bars, I had some ripe bananas so I decided to try this recipe. I first came across this recipe from Nichola of The Queen of Health , I have made some minor adjustments so here it is! It is delicious lightly toasted with some butter, a great after school snack, loaded with nuts. I pulled it together in 5 mins in my Optimum Vac 2 blender and popped it in the oven for 40 mins, the smell was great!

Prep time 5 mins Serves: 8-10 slices

Ingredient

300g pecan nuts

1tsp baking powder

1 tsp cinnamon

4 eggs

2 ripe bananas

2 tbsp. light olive oil

1 tbsp maple syrup

Method:

Preheat oven to 180°C.
Blend all nuts in your blender or processor, until like flour, don't worry if there are a few larger bits, this is nice and if you blend too much you will have pecan butter!
Mix in baking powder and spice, in a large bowl
Blend all wet ingredients together in blender.
Pour wet ingredients over dry ingredients, stir in well to combine.
Pour into a lined loaf tin and back for 40-45 mins, until firm.
Allow to cool in tin on a wire tray.
Best served lightly toasted with butter but can also be eaten cold.

Can be sliced and frozen!

5 small changes for work/life balance

fiona@fionasfoodforlife.ie (Fiona Staunton) — Thu, 17 Jan 2019 07:25:04 GMT

Self employed mum of two shares some ideas on achieving work/life balance

Some changes I have decided to make to help with my work life balance in 2019. I would love to hear your thoughts and what changes have helped you in the past.

1. Sleep
I often read and hear about the importance of sleep in terms of your mind and body functioning, so what can I do to improve the quality and duration of my sleep? I sleep in a dark room, with one ear plug in (for the ear that is not on the pillow!), with technology removed but I still amn't logging enough hours! So Sun - Thurs I am now hitting the pillow by 10pm at the latest, I might read for 20 mins but asleep by 10.30pm. The reason for this is that I want to rise at 6am and working backwards that the amount of sleep I need, 8 hours. Of course I can function on less but that is my goal this year and it feels good so far!

2. Meditation
For those who know me personally, sitting still is not something that comes naturally to me! I am a bit more like the Duracell bunny that keeps going until eventually runs empty! I have tried meditation on a few occasions, just 10 mins using the app Calm , but never on a consistence basis. So when I wake at 6am, I do my stretches ( to keep ongoing back issues at bay) and then I sit for 10 mins to practice the Daily Calm, a 10 min guided meditation, I find it starts my day in a positive way and while my mind wanders lots, I bring it back and I look forward to that time each morning.

3. To Do lists
I love ticking things off lists, but sometimes I get carried away with items that are not important or urgent! Things don't have to be perfect but completed. This means I can push myself way to much and not necessarily on the most productive tasks. Therefore I followed a suggestion from Lorraine Murphy, The Ideas Coach to plan out my day, hour by hour, the night before. So each evening, I plan what I will do each hour of the next day, this includes work tasks that are of high importance and items like, exercise, downtime, time with kids, time cooking etc. This way when I finish my meditation I don't waste time on emails, checking social media etc. I get to my first task on the list.

4. Intermittent fasting
So here is the only food based tip! I practice intermittent fasting (the 16/8 method), I achieve 14 hours most days (i.e. 14/10). The idea is that you eat in an 8-10 hour window and then fast for 14-16 hours (including while you sleep). You can drink water, coffee or tea ( non calorific drinks) during that time. It improves your metabolic health and in some cases helps with weight loss. I certainly feel good. I am finished my last meal at 6pm and eat my breakfast at 8am.

5. Gratitude
Each night when I climb into bed and apply my hand cream, I spend those few minutes practicing gratitude. Historically I am a glass half empty girl so this mind shift has really helped me. I think of 5 things I am grateful for that day and ignore what didn't go so well. Each of the above items often give me inspiration, e.g. I am grateful that I completed my meditation, completed x & y from my list, spent time with kids etc. Once I have chosen 5 I repeat in my mind and then fall asleep or read!

I hope some of these might help you gain a work/life balance in 2019 and I would love to hear what tips you have and what works for you.

Celeriac - How do you cook yours?

fiona@fionasfoodforlife.ie (Fiona Staunton) — Tue, 08 Jan 2019 07:39:55 GMT

My recipe for whole roast celeriac.

Celeriac is a root veg that can be easily grown in Ireland. It is super healthy, raw or cooked – high in anti-oxidants and dietary fibre and a good source of Vitamin K and essential minerals like iron, calcium and copper. While it isn't very pretty it can be delicious!

It can be eaten raw in salads like remoulade or grated into a crab salad mixture - it looks just like crab meat when finely grated and so helps the crab go further!

You can steam and puree it, beautiful with fish. My recipe here is for whole roast celeriac, delicious, healthy, satisfying and easy to make!

Ingredients:

1 celeriac root
3 cloves garlic, crushed
2tbsp butter (olive oil if vegan)
2 sprigs bay leaf
small handful fresh thyme
Pepper and Salt

Method:

Preheat oven to 180°C.
Wash the veg well to remove and soil from the root part.
Place in a large piece of foil.
Smear with the butter, top with garlic, herbs and seasoning.
Seal up the foil parcel and roast for 2 hours.
Occasionally open the foil and baste the veg with the butter from the bottom of the foil.
Serve in slices, either as a vegan roast or to accompany any roast dinner.

I also enjoy it cold the next day!

Review of Optimum Vac2 Air Vacuum Blender

fiona@fionasfoodforlife.ie (Fiona Staunton) — Wed, 19 Dec 2018 10:33:12 GMT

Looking for a new blender? Here are my thoughts on the Optimum VAC2 Air Vacuum Blender.

I was very excited to receive my Optimum blender from Froothie . I have a Nutribullet for the past few years and I use it most days, either for smoothies, soups or certain dishes, like instant kefir ice cream or roast beetroot hummus or homemade nutella ! I found the vacuum technology interesting and was keen to try a more powerful blender and had to try out the soup mode where it makes and heats the soup!

It arrived very quickly after I ordered it, in a large box with pictures of all the different functions it has and the healthy food it can help you create. It also came with a recipe book. I have been testing it for the past few weeks and below are my findings.

Optimum Vac2 Air Vacuum Blender Specifications

The Optimum Vac2 Air Vacuum Blender is available in three different colours, silver, black and red. I received a silver one.

Once unboxed, I was keen to try it out. It has a slim design, with a solid base with digital display, almost 6kg and a relatively tall jug.

Froothie offer up to 10-years warranty.

The digital display has various presets. A manual mode is also available.

It comes with the following presets

Vacuum
Soup
Nuts
Veg & Fruits
Smoothie
Pulse

The vacuum function is only recommended for the Smoothie and Veg & Fruits presets.

The large 2-litre jug sits snug on the base.

The mix of a strong motor and sharp blades (6 instead of 4) makes it a very powerful food blender.

Making Smoothies with the Vacuum Function

Froothie Uk claim that blending smoothies under a vacuum will prevent oxidation and therefore preserve nutrients for longer. Vacuum blended smoothies won't separate or change colour as quickly as regular blended smoothies. Previously I would only blend smoothies as I need then but now I can make it and leave in the fridge for the kids to have later. If you consume a lot of smoothies then this is a really nutritionally beneficial function.

To use the vacuum you simply engage the vacuum arm and press 'vacuum' and 'on/off. It takes 70 seconds to remove the air from the jug, irrespective of what is in the jug, then the Optimum Vac2 Air Vacuum Blender commences blending. It stops and starts according to its time plan, note I found it very loud, however the smoothie was really smooth. It can be hard to remove the lid unless you first release the seal by pressing on the release button on top.

Making soup using the Soup Function

I tried the recipe in the cookbook for tomato soup, put everything in the blender and 6 minutes later I had a soup that was tasty and hot, I was amazed, would recommend this! This only works for veg like tomatoes and peppers that you can actually eat raw, it wouldn't work for a carrot or broccoli soup, unless the veg were already cooked. Having said that, having a hot soup ready in less that 10 mins from when you walk in the door, with minimal wash up, is great! You could use cooked pumpkin, sweet potato or roast veg to make a delicious soup. The Optimum Vac2 Air Vacuum Blender is very easy to clean after making a soup like this, simply add warm soapy water and blend and rinse.

Nuts function

I used the nut function to make my homemade Nutella, I roast the hazelnuts and then blended them before adding the other ingredients to make a very smooth spread. One of the downfalls I found was that the jug is so long and narrow that it is hard to get the mixture out of the jug, working around the blades. It is also more difficult to clean once you have made a nut butter. I made a milkshake for the kids with the Nutella mixture stuck down the bottom, not wanting to waste any, they enjoyed it and it was then easier for me to clean.

Accessories

The blender comes with a tamper, spare seals, a manual and a recipe booklet. The booklet contains about 70 healthy recipes which are mostly vegan. It doesn't show you where the spare seals are meant for in the manual but once you use it a few times you can figure this out. As you can see from the picture below Optimum shows you the various functions it has.

Froothie Optimum VAC2 Air Vacuum Blender – Offers, Support And Warranty

Optimum VAC2 warranty: Firstly, the Optimum VAC2 comes with a five-year domestic*** warranty as standard, however, you have the option to upgrade this – for a fee – to 10 years. (***For commercial use, the warranty is 12 months.)
Optimum VAC2 special offer: The Optimum VAC2 is on special offer at the moment, with a 20% discount, which means it’s currently €399 instead of €499.
Froothie 24/7 support: If you have any problems or queries relating to your VAC2 blender, Froothie offers 24 hours a day, seven days a week support, via a free telephone number.

Froothie Guarantee: In addition, Froothie offers a 30-day money back guarantee, which essentially means you get to trial your appliance for a month, and if you decide it’s not for you, you can simply return it in its original packaging (including the shipping carton), and receive a full refund, no questions asked. Froothie pays for the return shipping too.

Conclusion

I love my new Froothie Optimum VAC2 Air Vacuum Blender : It’s solidly-built, really simple to use, gets great results and is relatively easy to clean.

If you are looking for a good blender and don’t want to spend more than €400 then the Optimum Vac2 Air Vacuum Blender is a great choice.

Pros

It has a very powerful 2338W motor which even crushes ice effortlessly.
It makes extremely smooth smoothies.
Preserves nutrients for longer, no discolouration or separation for hours.
Makes soups in as little as 6 minutes.
You can make additive-free nut butter (except for raw almond butter).
Grind your own flour (from oats or seeds) and nuts.

It comes with a warranty of up to 10 years.

Cons

It is noisy when operating
Be cautious, hold the top of the lid as the seal has come undone for me a few times.
It can’t turn almonds into nut butter without roasting them first or adding coconut oil.

Discount Offer

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Roast Turkey

fiona@fionasfoodforlife.ie (Fiona Staunton) — Fri, 07 Dec 2018 08:07:36 GMT

Best tip - get a good digital thermometer!

Turkey is a traditional Christmas dish. Irish people seldom cook a roast turkey any other time of the year and often look to cook more to have left overs. It is essential that the turkey, whatever cut you get is fully cooked (75ºC) and ideally leave to stand for 1-2 hours so be sure to build that into your timing. I suggest you get a good digital thermometer like the one below, €15 and is available at James Whelan Butchers . Next I will share my recipe for make ahead gravy to help reduce stress on Christmas Day

Serves: 10 people Prep time: 10 mins

Ingredients

9-10kg free range turkey (20-22lbs)

butter

pepper & salt

a good thermometer

Method:

1. Remove the turkey from the fridge one hour before cooking. Remove the neck and giblets, pat the turkey dry. Place the turkey breast side up on a rack on a roasting pan.

2. Loosely fill the cavity with stuffing of your choice, rub the skin with softened butter and pepper and salt.

3. Add 2-3 cups water to the base of the tray.

4. Cover the top of the tray tightly with tin foil.

5. Place in a preheated oven 180°C and cook for 20 mins per 0.5kg plus 20 min over. Ie for a 10kg turkey you are talking 3.5 hours.

6. Test 1 hour before you think it is ready with a thermometer, it is ready if it has reached 75°C.

7. Remove the foil to allow the skin to crisp up for the last hour, baste as necessary with the juices from the turkey.

8. Once it reaches 75°C then remove from the oven, leave to stand for 1 hour, covered in foil and a tea towel to keep warm.

9. Drain off the juices, remove the fat and then add the liquid to the gravy you have made previously.

Variations: You can use a stuffing of your choice, eg sourdough breadcrumbs with onion cooked in butter, dried apricots and fresh thyme and parsley or you could use a potato stuffing, ie mashed potato, with onions that have been cooked in butter and season well.

Serving suggestion: Serve hot with gravy. Carve using a sharp knife, your butcher can sharpen your knives for you.

Storage: Allow to cool at room temperature and then store in the fridge for 3-4 days or freeze in portions.

TIP: A boneless turkey crown or a cone and rolled turkey can be a hassle free alternative that will fit in your oven without too much hassle!

Cranberry sauce:
At my recent Christmas Day demo, this cranberry sauce was a winner and people loved it and were amazed at how easy it was.

Ingredients:

100g sugar (or alternative)

100ml fresh orange juice

250g cranberries, frozen or fresh

2 star anise

Method: Place all in a saucepan and simmer for 5- 10 mins, keep in fridge for 4-5 days. If berries are frozen usually 5 mins is sufficient but if fresh it usually takes 10 mins.

Irish Times Food Month Tour Part 5

fiona@fionasfoodforlife.ie (Fiona Staunton) — Thu, 22 Nov 2018 12:50:49 GMT

The Shelbourne Hotel

Our last stop with The Shelbourne Hotel . We were taken to the fabulous new heated courtyard, usually for residents where sommelier Nisea Doody opened a bottle of Champagne, using the art of sabrage. i.e opening a bottle of champagne with the blunt edge of a sword (sabre), a great ceremonial event.

Afterwards we went to the Lord Mayors Lounge where we met Garry Hughes, Head Chef. He talked us through the classic afternoon tea menu and the background of each dish.

Below you can see the menu we had, this together with a glass of champagne and delicious tea finished off what was an amazing morning! You may know that green tea is my tea of choice and I enjoyed both Green Dragon and Morgentau tea. It takes several months to create the afternoon tea menu and as I write this the new Christmas menu should be available. For a special occasion, this is highly recommended!

Classic Afternoon Tea menu

House smoked Castletownbere salmon, mustard emulsion, pickled cucumber and Guinness bread
Cherry tomato and St. Tola Goats cheese on pumpkin bread
Egg mayonnaise with cress on white bread
Chicken and avocado in poppy seed roll
Classic buttermilk scones and gingerbread

The Eclair - chocolate and praline flavours
The lemon drizzle - lemon and poppyseed cake, raspberry pot creme, lemon gel
The cheesecake - Vanilla cheesecake, strawberry and lime centre, shortbread
The Panna Cotta - Elderflower and Rhubarb

Part 1 - Chapter one

Part 2 - Brother Hubbard North

Part 3 - The seafood cafe, by Klaw

Part 4 - Bar Guiseppe

Irish Times Food Month Tour - Part 4

fiona@fionasfoodforlife.ie (Fiona Staunton) — Thu, 22 Nov 2018 07:45:12 GMT

Bar Giuseppe - Joe Macken

Our next stop on this fabulous tour was Bar Giuseppe, the latest venture from Joe Macken of Jo Burger, Crackbird and Hey Donna. Joe gave us a great welcome as we headed up to the intimate bar venue. He has developed his business over the years based on current trends. This month he has fondu evenings on Monday and Tuesday nights in the small area above Jo Burger in Castle Market, using this to showcase some Irish producers. To accompany this you can choose from a selection of biodynamic wines, which I am a big fan of! We had a lovely glass of Beaujolais- Villages, while tasting some rare beef and discussing food trends

Joe sees a trend towards natural wines, sharing platters and veggie food in 2019. He raised the interesting question of why we aren't focusing on growing more vegetables and pulses in this country. If you are looking for a late night bar in D2, then I think you would really enjoy a visit to Bar Giuseppe, open late!

Part 1 - Chapter one

Part 2 - Brother Hubbard North

Part 3 -The seafood cafe by Klaw

Part 5 - The Shelbourne Hotel

Irish Times Food Month tour - part 3

fiona@fionasfoodforlife.ie (Fiona Staunton) — Wed, 21 Nov 2018 07:58:59 GMT

The Seafood Cafe - by Klaw Temple Bar

Next we moved to The Seafood Cafe by Klaw in Temple Bar , Niall Sabongi was so passionate about sourcing the correct seafood from Irish waters and the influence the local land has on the seafood. We were presented with a Bloody Mary on arrival. We got to compare oysters from the West Coast and East Coast, try hand dived raw scallop, squid and urchin. We ate our oysters, naked and natural.

I was delighted to see Flaggy shore oysters, I have a real connection with this beautiful place as my brother in-law lived there for many years. On regular visits to the area we used to feast on oysters, mussels and crab.

The restaurant has a lovely rustic menu presentation and decor as can be seen from the photo above. If you haven't been to visit Klaw yet I suggest you visit asap and let Niall inspire you to love the fabulous seafood we have in our waters, a taste of the sea not a fishy smell! Freshly shucked oysters and scallops daily.

The cafe is located in the centre of Temple Bar, on a shopping trip in town this Christmas I recommend you pop in to taste some of the fabulous seafood with a drink to match! There is a counter top you can sit at, under the salt cod in the photo above or a booth you can sit in, so go on your own or with friends. On each table there is a bottle of hot sauce, tabasco and Old Bay seasoning.

Part 1 chapter One
Part 2 Brother Hubbard North
Part 4 Bar Guiseppe
Part 5 The Shelbourne

Irish Times Food Month Tour- part 2

fiona@fionasfoodforlife.ie (Fiona Staunton) — Wed, 21 Nov 2018 07:37:07 GMT

Brother Hubbard North

Having left Chapter One, we then marched our way down to Brother Hubbard North to meet Garrett & James, fellow Ballymaloe Alumni! Firstly we had a tour of their coffee roasting room and then to a table set with lots of samples. Garrett told us of the courage it took to open a Restaurant in Capel Street in the downturn! he explained how they discussed the night before they opened if they would even have one customer! That customer is now a regular.

The food here is hugely influenced by Middle Eastern themes, they do breakfast, brunch, lunch and now dinners. I have tried many dishes from the cookbook, Turkish eggs menemen being one of my favourite brunch dishes!

Last week on the tour, we received eggs menemen, polenta cakes with a chickpea puree, pancakes with mascarpone, poached pear and chocolate sauce and homemade turkish delight, a selection of pastries together with their own coffee blend and a rosewater drink. The pancakes were my favourite, delicious small bites with so much flavour. They were served with roast white chocolate and mascarpone, topped with poached pear, chocolate sauce and a sweet dukkah and were absolutely gorgeous!

As you walk into Brother Hubbard North there is a small table of plants for sale, a number of Middle Eastern Ingredients for you to buy to make their dishes at home and this table of cook books, all people in the industry that have influenced me! I can personally recommend all these books!

Part 1 - Chapter one

Part 3 - The seafood cafe by Klaw

Part 4 - Bar Guiseppe

Part 5 - The Shelbourne Hotel

Irish Times Food Month Tour - Part 1

fiona@fionasfoodforlife.ie (Fiona Staunton) — Wed, 21 Nov 2018 07:21:15 GMT

Chapter One with Ross Lewis

On a bright, crisp morning in November myself and 9 other eager food loving people met Marie Claire Digby from The Irish Times outside Chapter one in Dublin. We knew it was a food tour but didn't know exactly what was in store for us but I can tell you we were totally blown away with the day!

Firstly we visited Chapter One on Parnell Square. We were greeted by Ross Lewis and his team. Ross has been running the restaurant for 27 years? Ross really in an inspiration. He spoke about how the Restaurant adapted over the years, from selling Chicken a La King to tour busses to where it is today. He puts a lot of this down to the providence of the food and the team constantly looking to improve things.

Ross' passion for the industry & supporting Irish businesses really shone through. He uses Irish designers to create all the interior of the restaurant and also commissions an Irish artist each year to design a piece of art that is then used on the menu covers etc for the year. While the restaurant has won many awards, including a Michelin star, the awards are only on display down the back corridors of the restaurant! The interior design of the restaurant is elegant and thoughtful, designed by Maria McVeigh. In the picture above you can see Ross, the Chefs Table in the kitchen (one for my bucket list!), this years art piece and some action in the kitchen.

Ross took us on a tour of the kitchen and the restaurant, if you haven't been there I suggest you visit and make sure you get one of their famous Irish Coffees! They are open for lunch pre theatre and dinner, a fabulous spot for a special occasion and a meal to remember. Closed Sundays and Mondays.

Part 2 - Brother Hubbard North

Part 3 - Klaw, The seafood cafe

Part 4 - Bar Guiseppe

Part 5 - The Shelbourne

Honey and elderberry tonic

fiona@fionasfoodforlife.ie (Fiona Staunton) — Wed, 31 Oct 2018 17:16:12 GMT

This honey and elderberry tonic recipe is perfect for the cold and flu season

As winter sets in, we need to think of foods that can have health benefits to protect the whole family.

Honey is not only a natural sweetener but raw honey is gently filtered to retain all its natural goodness. Raw honey is also a natural energy booster.

In this recipe for a great tasting energy booster, I like to partner Boyne Valley Raw Honey with elderberries to create a fantastic tonic that tastes great and can be consumed throughout the winter.

Raw honey is as close to honey straight from the hive as you can get. It may vary in colour and consistency but you will get an intense honey taste. Boyne Valley Honey, experts in honey for nearly 60 years and a family owned business, place great importance on sourcing and supplying the highest quality, great tasting honey.

Dried elderberries can be purchased in good health food stores or online. Next September, why not try to harvest them yourself from hedgerows in Ireland? They grow from the same shrub that has elderflowers in May/June.

Elderberry tonic

Ingredients:

1 cup elderberries
1 tbsp fresh ginger, grated
1 tsp ground cinnamon
1/4 tsp ground cloves
1/2 cup Boyne Valley Raw Honey (for every cup of strained juice)

Directions:
1. Measure out your dried elderberries.
2. Add water — 1:1 cups water-to-berry ratio for fresh, and 2:1 for dried.
3. Add ginger, ground cinnamon and cloves.
4. Bring to a boil on the stove, then reduce heat and let simmer for about 20 minutes, then allow to cool.
5. Strain the liquid from the berries using a sieve, pressing on them with a wooden spoon to get all of the juice out.
6. Add Boyne Valley raw honey to the elderberry liquid. Stir until well mixed, and decant into jars. Store in the refrigerator.

Serving suggestion:

As a tonic, you can consume 1 tbsp a day, straight from a spoon. It is lovely in a cup of hot water and sipped slowly. I love to add it to my second ferment of water kefir to make a delicious festive sparkling drink that we take each morning to receive our dose of nature’s probiotics!

For the latest Boyne Valley Honey recipes, follow them on Instagram or Facebook or visit the website .

This article was written in partnership with Boyne Valley

Chocolate Biscuit Cake

fiona@fionasfoodforlife.ie (Fiona Staunton) — Tue, 30 Oct 2018 08:39:46 GMT

An easy cake to make for special occasions

Be warned! This is not my normal type of recipe, there is lots of sugar and processed food in here. But then again, it is a special occasion recipe! and one slice is never enough! It is great to use up Easter Eggs, ideal as a wedding cake or birthday cake and can be made a few days in advance.

Ingredients

650g milk chocolate
225g dark chocolate
340g golden syrup
340g butter
1 dessertspoon cocoa powder
400g digestive biscuits
250g ginger nut biscuits
2 Crunchie bars
Flake bars to decorate

Method:

Heat the butter and syrup.
Melt both chocolates together in a bowl over a pot of hot water.
Break up the biscuits and mix all dry ingredients together.
Add to melted chocolate, syrup and butter.
Line a tin of your chosen shape with parchment paper, press the mixture into the lined tin.
Chill.
Turn out of tin and decorate with crumbled flake bars or ribbon.

Tip : It can be tricky to get out of the tin but if so, sit the tin in a little warm water to loosen.

Note : This is a rich cake so portions are small, this quantity can serve 30-40 people

Irish Quality Food Awards

info@fionasfinefoods.ie (Fiona Staunton) — Thu, 25 Oct 2018 10:16:59 GMT

Here are some of the winning products you should look out for!

On Oct 18th in the Clayton Hotel, many food producers got together for the Irish Quality Food Awards. I was delighted to attend the event as a judge.

Winning a 'Q' is a fantastic endorsement of a product and a powerful marketing tool. During the summer months the panel of judges taste and debate thousands of products to decide who the winners will be. Each product receives feedback from the panel of judges in a number of areas, including taste and packaging.

Here are some products that won awards that I think you should look out for in the supermarkets! The full list of winners are also available.

Value Q - Lidl Emotionali Butterscotch Sweets / Sweet Tec
Christmas Q - Dunnes Stores Simply Better Handmade All Butter Mince Pies / Foods of Athenry
Overall Q - Meere’s Gourmet Sausage Roll - Chorizo and Smoked Paprika

Cheese - Tesco Finest Gruyere, Camembert & Gorgonzola all won.
Cereals - Aldi Kavanaghs Organic Porridge / Whites Speedicook
Oils & Vinegars - Dunnes Stores Simply Better Aceto Balsamico di Modena IGP Balsamic Vinegar of Modena / Del Gusto
Steaks - Tesco Finest won for Ribeye , striploin and Fillet and Aldi Speciality for Angus Sirloin.
Meat pudding - Meeres square black pudding
Game - Lidl Fresh Irish Duck Breast with Garlic & Pepper Marinade / Silver Hill Foods
Coffee - Tesco Finest Ristretto Capsules / Percol

Drinks Q

Red wine under €10 - LGI Wines Levalet Malbec IGP Pays d'Oc 2017 and Tesco Finest Argentinian Malbec / Catena

White wine under €10 - LGI Wines Levalet Marsanne Viognier IGP Pays d'Oc 2017

Champagne - Tesco Finest Vintage Champagne / O Moore & Co

Red wine over €10 - Tesco Finest The Trilogy Malbec / Catena

White wine over €10 - Tesco Finest Alsace Gewurztraminer / Arthur Metz

Beer - Tesco Rye River Brewing Solas Brown Porter / Rye River Brewing Co

Gin - Lidl Distilled Irish Gin / West Cork Distillers (under €25)

There were so many award winners and you should see the 'Q' sticker on the products in-store soon. Weeks of testing has gone into deciding these winners, I suggest you take the tip and try them out yourself!

Winter Tonic

fiona@fionasfoodforlife.ie (Fiona Staunton) — Tue, 23 Oct 2018 00:00:00 GMT

Now is the perfect time to make your own home made flu shot!

This is like your own home made flu shot! Basically it is a selection of powerful foods that have medicinal properties mixed together with pure apple cider vinegar. Once you make the first batch and drain it again you can add more apple cider vinegar and make enough to carry you through the winter.

Ingredients

1 part organic garlic cloves (antibacterial, antifungal, antiviral, antiparasitical), chopped

1 part organic white onions (similar properties to garlic), chopped

1 part organic ginger root (increases circulation to the extremities), grated

1 grated horseradish root (increases blood flow to the head)

1/2 fresh chopped Chillies

Rosemary and turmeric optional

Apple cider vinegar

Method
Fill a glass jar 3/4 of the way full with equal parts of the fresh chopped or grated ingredients. Then cover completely with raw unfiltered, unbleached, non-distilled apple cider vinegar.

Close and shake vigorously and then top off the vinegar if necessary. Keep the jar in a cool, dark place for 2 weeks.

Shake the tonic daily a couple of times.

After 14 days strain and bottle. Filter the mixture through a clean piece of cotton, muslin cloth, fine sieve and bottle and label.

You can then top up with more apple cider vinegar and repeat. I find I get 3-4 batches from the one batch of ingredients.

I tend to store in the fridge and drizzle on steamed veg or simply take 1 tbsp on its own.

Dosage:

1 to 2 tablespoons daily, or as needed.

Store in a dark place.

This tonic is extremely powerful, because all the ingredients are fresh. Its power should not be underestimated. It stimulates maximum blood circulation, while putting the best detoxifying herbs into the blood.

Testimonial - Fermentation demo

info@fionasfinefoods.ie (Fiona Staunton) — Tue, 02 Oct 2018 15:05:31 GMT

Fionnuala talks about the difference my fermentation demo made in her life.

Check out this short video testimonial that Fionnuala sent me almost a year after she attended my fermentation demo.

Prawn & aubergine curry

fiona@fionasfoodforlife.ie (Fiona Staunton) — Mon, 01 Oct 2018 11:22:54 GMT

A very popular and delicious 20 min meal recipe

The picture above doesn't do this dish justice! Make if for yourself and you will see! This is a simple, tasty curry that is very satisfying, I serve it in a bowl without rice. It is inspired by Amelia Freer. Prawns are low in calories and high in protein. With the vegetables you get plenty of vitamins and minerals. Coconut milk adds a lovely rich creaminess but is high in fat and also contains lots of vitamins and minerals.

This serves 4 people and is ready in 20 mins!

Ingredients:

Coconut oil

1 onion chopped

2 cloves garlic, crushed

5cm piece ginger, grated

1 chilli deseeded and chopped

1 tsp. ground cumin

1 tsp. ground coriander

1/2 tsp. garam masala

1⁄2 tsp. ground turmeric

Salt and pepper

1 aubergine, grated

100g cherry tomatoes, halved

300ml veg stock

250ml coconut milk

400g raw tiger prawns, peeled

Large handful baby spinach

Method:

Heat a frying pan to medium heat and add in 1 Tbsp. coconut oil, add the onion, garlic, ginger and chilli and fry for 2-3 mins to soften.
Stir in the spices and season with pepper and salt, cook for a further 3-4 minutes.
Add another 1 Tbsp. coconut oil, add the aubergine and sauté for 1-2mins.
Add in stock and cherry tomatoes and simmer for 5 mins.
Add in coconut milk and prawns and cook for 3-4 mins until the prawns are cooked through.
Stir in spinach, allow to wilt and serve.

Variations: You could add in most other vegetables, depending on your taste. You could replace the prawns with chicken or another fish if you prefer. It really is delicious and can be very versatile. For a vegan version, replace the prawns with chickpeas.

Serving suggestions: Serve immediately in a bowl with a spoon. You could serve on a bed of wholegrain rice or cauliflower rice.

Storage: Best eaten fresh, but left overs, if there are any are delicious too! It will keep in the fridge for 2-3 days.

The best seed crackers, ever!

fiona@fionasfoodforlife.ie (Fiona Staunton) — Thu, 27 Sep 2018 09:40:50 GMT

This recipe is from Domini Kemp's The Ketogenic Kitchen

This is the first time I have found a seed cracker recipe that works, the crackers are crispy and tasty and so good for you! So often I find they are soggy, do not last and do not taste great! I can certainly recommend this recipe! This recipe will feature in some of my cookery demos .

Ingredients
75g sunflower seeds
60g chia seeds
45g psyllium seed husks (health food shop)
45g flaxseeds
30g pumpkin seeds
20g sesame seeds
2 tsp fennel seeds
3/4 tsp sea salt
1 tsp dried thyme
3 tbsp coconut oil
200ml boiling water.

Method:

Preheat oven to 170C.
Mix all dry ingredients together
mix coconut oil and water together and stir well.
Pour mixture onto a large baking tray, lined with a non stick mat/paper
Using a sheet of parchment paper on top spread out the mixture as thin as you can. It is too messy with a rolling pin so just spread from the centre outwards with your hands through the paper.
Bake for 30 mins, then turn over or flip onto another baking sheet and bake for a further 20 mins.
Allow to cool before breaking into pieces.
Store in an airtight container.

Serving:
I love these with chicken liver pate, cheese or on the side with a salad. I tend to make a double batch and find that they keep well for up to two weeks.

If you want to know more about The Ketogenic Kitchen Cookbook, I have a written a review on my blog.

Review of The Ketogenic Kitchen - cookbook

info@fionasfinefoods.ie (Fiona Staunton) — Tue, 18 Sep 2018 10:46:43 GMT

Here is what I think of the recipes in The Ketogenic Kitchen

In preparation for my live cookery demos I test hundreds of recipes each year.

Last year I bought The Ketogenic Kitchen cookbook by Domini Kemp and Patricia Daly. My intention was not to try the ketogenic diet but to test many of the recipes, trying a low carb diet.

Most recipes that I tried I really liked but some really stood out for me.

The top recipe that I would not hesitate to recommend to anyone is the Cracking crackers on p.31

This is the first time I have found a seed cracker recipe that works, the crackers are crispy and tasty and so good for you! So often I find they are soggy, do not last and do not taste great! I can certainly recommend this recipe! This recipe will feature in some of my cookery demos .

Ingredients
75g sunflower seeds
60g chia seeds
45g psyllium seed husks (health food shop)
45g flaxseeds
30g pumpkin seeds
20g sesame seeds
2 tsp fennel seeds
3/4 tsp sea salt
1 tsp dried thyme
3 tbsp coconut oil
200ml boiling water.

Method:

Preheat oven to 170C.
Mix all dry ingredients together
mix coconut oil and water together and stir well.
Pour mixture onto a large baking tray, lined with a non stick mat/paper
Using a sheet of parchment paper on top spread out the mixture as thin as you can. It is too messy with a rolling pin so just spread from the centre outwards with your hands through the paper.
Bake for 30 mins, then turn over or flip onto another baking sheet and bake for a further 20 mins.
Allow to cool before breaking into pieces.
Store in an airtight container.

The other stand out dishes for me are as follows:

Pistachio aioli p.92 served with lamb skewers but also amazing with crackers, on the side of salad or for dipping veggies in. Try it!
Nut porridge p. 275 surprisingly tasty (I don't usually use a product like protein powder but it is needed here)
Creamy chicken soup p.340 - tasty, easy to make and keeps well, ideal to batch cook!
Fish Parcels, p.116
Lime and mint chicken parcels p.61
Asparagus quiche p.278

While trying out recipes from this book I have found I am eating more foods like smoked mackerel, chicken liver pate, lots of avocado and lots of greens.

There is a lot of debate on the merits of the keto diet, I am not a dietician nor nutritionist and I strongly recommend that if you wish to travel this journey that you consult with a nutritionist or dietician. I would be happy to put you in touch with someone.

It is important to count your macros (fat, protein and carbohydrate) at each meal. The Keto diet is based on the science that if you eat a high fat, moderate protein and low carb (less than 20%) then your body will burn fat rather than carbohydrate. Your body goes into a state of ketosis.

Two things to note about this book.

If you are prescribed a keto diet then I would strongly recommend the second part of the book by Patricia Daly (Nutritional therapist). She gives you a day by day meal plan with instructions, macro measurements etc. The recipes are easy to follow and offer a great variety.

If you are not following the diet then the first half of the book by Domini Kemp (Chef and food writer) has lots of low carb, high fat dishes that are tasty and quite easy to make.

Bottom line, its a good recipe book to buy and try out some recipes!

PCOS Interview re Fermentation

info@fionasfinefoods.ie (Fiona Staunton) — Sat, 08 Sep 2018 13:25:02 GMT

Watch Fiona's presentation for the PCOS summit in 2018 on Fermentation

Here is a video of my talk at the PCOS Summit in 2018, organised by Jimi Sayo. Subtitles to follow.

Healthy treat for school lunchbox?

fiona@fionasfoodforlife.ie (Fiona Staunton) — Thu, 30 Aug 2018 12:29:38 GMT

Wholemeal shortbread - you choose the shape!

So often I hear parents frustrated with school lunch boxes, what to put in? What will they eat? and keep within the school's policy.

Yesterday, I decided to make wholemeal shortbread, only 3 natural ingredients and 3 easy steps, mix, roll & bake!

I like to think of baking with the kids as quality time with a treat at the end. The sense of achievement for the kids is great. It can be made fully by hand but if you have a food processor it can speed up the process greatly.

Ingredients:

170g flour (90g white, 80g wholemeal)

110g butter

55g sugar

Method:

1. Preheat the oven to 180 °C.

2. Rub the butter into the flour until it is like breadcrumbs, add sugar.

3. Gather the mixture together and knead to a ball. Alternatively mix all ingredients in a food processor.

4. Sprinkle the board with flour and roll out to about 7mm thick.

5. Cut into shapes and bake for 12-15 mins until pale brown.

6. Remove and cool on a wire rack. Store in an airtight container.

Variations:

Happy New School Year!

info@fionasfinefoods.ie (Fiona Staunton) — Mon, 27 Aug 2018 16:22:03 GMT

Here are some of my tips for returning to school

Is it just me, or do you find back to school a bit like Jan 1st?

I spent the day sorting out the Utility room, making space in the spare room and encouraging the kids to declutter and sort out their bedrooms, ready for a new beginning! I love the sense of achievement when it is all organised and tidy! Long may it stay neat and tidy

After a busy and enjoyable summer I find I need to start some new habits at this time of new beginnings.

I thoroughly enjoyed this summer, the glass or two of wine each evening, the lie ins, relaxing days and family fun in the sun, late nights and lots of adventures and very little work, but how will we cope with 'normality' next week?

Today was my first day back at the gym in a few weeks, I was wrecked during the class! Perhaps all that relaxation wasn't such a good idea. Here are a few things I have been doing this past week to help make the start of the academic year a successful and healthy one.

No alcohol mid week
Drinking water between meals but not with meals (not to dilute digestive juices)
Intermittent fasting , fast 14 hours out of 24, i.e.last meal 6pm and breakfast 8am
Maintaining low carb diet, trying lots of recipes from Ketogenic Kitchen.
Get as much sleep as possible.
Make a HIT and resistance training session each week.

My plan is that by October mid term I am at my ideal weight and feel great. I will aim to continue with this plan after mid term.

For the kids:

New unifrom
Early to bed
Limited screentime
Planning for breakfast, lunch and snacks
New friends and adventures!

I like to sit down with the kids and get them to plan their breakfast, lunch and snacks around the following points. In my next blog I will share some examples and recipes!

Nutrients - making sure there is a balance of nutrients (especially protein and omega 3 fish oils).
Likes and dislikes - no point in making food they wont eat, especially when you aren't watching them.
Regulations - many schools are nut free so we have to work around that, others ban certain foods.
Practicalities - schools allow little time to eat lunch so it needs to be quick to eat, often the after school snacks are on the road...
Convenience - Don't want to spend all day in the kitchen, why not get kids to help?

Do you have any 'New School Year' practices you would like to share?

Happy New School Year

Fiona

Holiday food ideas

fiona@fionasfoodforlife.ie (Fiona Staunton) — Mon, 13 Aug 2018 09:28:23 GMT

Want a meal on holidays for the whole family that won't break the bank?

When I travel I like to go self catering. It gives me the freedom to cook and eat exactly what I like. I will occasionally eat out but the majority is at home. Ok, so not everyone has the training and skills I have or wants to spend time in the kitchen on holidays.

I thought I would share a recent experience with you. Before we went away to Wales for a sailing holiday for my son(12), he decided to make some pizza at home for his lunch one day. Usually I make sourdough pizza but this time he made dough using fast action yeast. He really enjoyed the experience of making it and loved eating the pizza afterwards so I thought I would bring the flour and yeast on holidays.

Roll on holidays, the kids were often asking to go to the local pizza restaurant, with 5 kids and four adults that would cost quite a bit (not to mention that is was so popular we couldn't get a table!) One day I decided we could all make our own pizzas . Late that morning I put the dough together, following the instructions on the fast action yeast packet. We wouldn't be assembling the pizza until the evening so I left it in the fridge to rise slowly. With sourdough or fresh yeast this would be common practice but this fast action yeast was growing fast!

When I came back that evening and opened the fridge, the dough which was on a plate, covered with oiled cling wrap, had taken over the whole fridge! As can be seen from the photo above.

I knocked it back, i.e. kneaded it into a ball and continued as normal. I cut the dough into nine pieces and began rolling them out. The rental house didnt have any rolling pins so I simply used a wine bottle to roll it out. The older kids rolled their own and I rolled if for the younger kids and adults. Tip: if you roll directly onto tin foil it is easier to lift into the oven.

Then each person got to put the toppings of their choice on their pizza. I suggest starting with passata (sieved tomatoes) but if you cant get that you can use a basic tomato pasta sauce. Then I buy the mozzarella balls in liquid. I tear off the mozzarella in pieces and place on the tomato, usually half the large ball is enough per person.

With pizza toppings remember less is better, don't overload the pizza. If you want a thick crust you can fold under the edges to achieve this. Here are some pizza combinations I like:

Parma ham & olive & anchovy
Four cheese (whatever is in the cheese box!)
Goats cheese and caramelised onion
Goats cheese and fig

You simply bake in the oven for approx. 8 mins at the highest temperature the oven will go. The whole meal, i.e. Pizza and salad for 9 people cost less than €20!

Happy holidays!

Fiona

Tuna and Veggie fritters

fiona@fionasfoodforlife.ie (Fiona Staunton) — Mon, 30 Jul 2018 14:13:53 GMT

Delicious, tasty recipe

Tuna and sweet potato patties – makes 24 patties Time : 30 mins

Ingredients:

80g quinoa
480g grated veg (e.g. parsnip, carrot, courgette, potato pumpkin) 1⁄2 small onion grated
2 x 120g tins tuna in brine, drained
3-4 eggs
100g corn kernels
1 (600g) sweet potato, roast and mashed
1 clove garlic, crushed
3 tbsp. chopped parsley
2 tbsp. chia seeds
2 handfuls spinach/Swiss chard chopped finely
Salt and pepper
Coconut flour/ plain flour to thicken if needed
2 tbsp. coconut oil to fry.
1 lemon cut into wedges for serving.

Method:

Cover the quinoa with lots of water in a small saucepan, bring to boil and simmer for 12 mins, rinse in cold water and drain well.
Place all grated vegetables in a clean, dry tea towel and squeeze to remove any excess liquid.
In a large bowl, mix the vegetables, quinoa, tuna, eggs and remaining ingredients.
Add a little coconut/ plain flour if mixture is too thin, you should be able to handle the mixture in your hands. Roll into small patties.
Heat a little coconut oil in a non-stick pan over a medium heat, fry for 2-4 minutes on each side, until golden brown and crispy.
Drain on kitchen paper, season with sea salt and a lemon wedge

Storage : Will keep in fridge for 2-3 day or can be frozen so ideal for batch cooking

Summerkraut

fiona@fionasfoodforlife.ie (Fiona Staunton) — Thu, 28 Jun 2018 10:33:23 GMT

This is a delicious accompaniment to summer meals & good for your gut!

SUMMERKRAUT
This is a variation on sauerkraut. It is easy to make, tasty and most of off very nutritious using a method called lacto-fermentation.

Ingredients:
1 head organic white cabbage
2 handfuls kale
1 bulb fennel
1 red onion
2 apples
1 handful mint
1/2 pineapple, chopped
Sea salt/ Himalayan salt (2-4 tsp)- see below
1 large mason jar and possible a medium jar

Method:
1. Remove the outer leaves of the cabbage. choose one, wash and keep aside. Discard the others.
2. Blitz all the ingredients in a food processor in batches.
3. Weigh the combined fruit and veg.
4. For every 500g veg, add 2 tsp salt.
5. Massage the salt in with your hands for 5 mins, until well mixed.
6. Leave to stand for min 30 mins to allow the juices to flow from the cabbage.
7. Press firmly into the clean mason jar. Push down really well to remove any air pockets. I find the end of the rolling pin works well for this.
8.Leave about 2cm air at the top. Push down the washed leaf so it is below the liquid and seal the jar.
9. Leave to ferment for 10 - 14 days.
10. You can taste after about 10 days, if you are happy with the flavour and consistency then you can keep in the fridge. If you like a stronger taste and a softer veg then you can keep it fermenting for another few days.

SERVE:
Serve on the side of many dishes, eg Fish, salads or BBQ food

I am speaking at the free online PCOS Summit

info@fionasfinefoods.ie (Fiona Staunton) — Wed, 20 Jun 2018 08:53:19 GMT

Learn how to make fermented foods at home and improve your gut health

I am delighted to have been invited by Jimi Sayo to speak at the PCOS Summit this year.

With The PCOS Summit, Jimi has brought together some of today’s most significant influencers in women’s health and wellness. We will share with you some simple secrets and achievable life style changes for your most healthy self.

I am delighted to share this with you. All of these resources, all this knowledge, will be in one place – you won’t have to spend hours with Dr Google and unverified sources. It’s right here, just for you, free, and all under one roof.

>>>>>This event has been put together with you in mind. Check out the details HERE. <<<<<

No matter where you are right now, your view of yourself, what the scale reads, or what keeps you from feeling connected with your mind and body, I can assure you that the answers are a drug-free click away.

Don’t miss this chance to join me and 21 other experts as we bring you out of the shadows to stand confident and full of energy in a hormonally balanced spotlight.

>>>> Click here to register for free

With Regards,

Fiona

Kefir ice pops

fiona@fionasfoodforlife.ie (Fiona Staunton) — Thu, 14 Jun 2018 08:17:15 GMT

Watch this video to learn how to make ice pops that are good for your gut!

How to make elderflower cordial - video

fiona@fionasfoodforlife.ie (Fiona Staunton) — Wed, 13 Jun 2018 08:22:19 GMT

This video shows you how to make Elderflower Cordial

There is a short window in May/June where you can pick Elderflowers from parks and hedgerows. Each year I pick the flowers in May and then come back to harvest the berries in September, to make two very delicious but different drinks.

I make this cordial once a year and then bottle it to use throughout the year. Unlike most of my other recipes, it does contain sugar and lots of it but you only use a small amount and dilute to use. It is really popular at my fermentation demos where it is added to my water kefir for the second ferment but it can also be added to sparkling water for a refreshing drink or poured over a summer fruit salad or in a gin and tonic.

Give the stem a little shake to remove any insects before you start making the cordial. The elderflower should have a slight 'body odour' type of smell when you smell it up close and have five leaflets on a single stalk.

Ingredients:

2kg caster sugar (or stevia)

1.2 L water

50 heads elderflower

3 unwaxed lemons

75g citric acid (to preserve)

Directions:

1. Heat the sugar and water in a saucepan until the sugar is dissolved.

2. Remove any leaves from the elderflower and shake them off to remove any bugs. REMOVE THE FLOWERS FROM THE STALK Place in a large bowl or container.

3. Using a peeler, remove the skin from the lemons and add to the sugar solution.

4. Slice the remaining lemons and place on top of the flowers.

5. Stir the citric acid into the sugar mixture until dissolved.

6. Pour this mixture over the flowers, mix well and ensure the flowers are immersed in the liquid.

7. Cover and leave to soak for 24 hours.

8. Sterlise your bottles and lids, place clean glass bottles in oven at 170°C for 15 mins or run them through the dishwasher without detergent.

9. Strain the soaking flowers through a clean muslin or j cloth into a sterilised jug. Using a funnel, pour into the bottles and seal the bottles.

10. These bottles can be kept for up to a year, once opened, keep in the fridge.

11. This is delicious drizzled over summer berries or asa drink with sparkling water or to jazz up a glass of prosecco!.

Note: Citric acid is available from pharmacies. The sugar can be replaced with stevia but it will seriously increase the cost.

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7. Early morning shopping is pleasant

8. Buy in Bulk (When It Makes Sense)

9. Keep a list of items that are running low

10. Consider using a shopping app

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14. Buy Seasonal Produce

15. Shop Local When Possible

﻿

16. Choose Generic Brands

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