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IHS
simplesuppersE A S Y M E A L S T O W A R M T H E
S O U L
R E C I P E S P R O V I D E D B Y T H E I H S T E A M
A N D G R A D U A T E N E T W O R K
At IHS we believe that healthy eating should not involve compromising
on taste or enjoyment. It should involve a wide variety of foods, food
groups, flavours, textures, colours and smells - to stimulate all the
senses and appeal to all palates. We believe in expanding, not limiting,
the amount of foods in an individual’s diet and encouraging the use of
herbs/spices/novel foods/interesting food preparation techniques and
foods from around the globe in order to create interesting/health
giving/delicious meals.
We believe that food can be therapeutic and therefore used to support
all organs and systems of the body whilst helping prevent a wide
variety of chronic conditions as part of a wider healthful lifestyle.
However, modern food processing, manufacturing and storage
practices can strip food of essential nutrients and increase our
consumption of chemicals and toxins. To this end we encourage
everyone to consume the best quality food they can afford, using
whole, organic/free range and local where possible. We believe that
how and where food is consumed is as important as what is eaten and
we advocate eating for enjoyment as well as health, eating slowly and
mindfully in a relaxed environment and making meals a social activity
as often as possible.
IHS do not subscribe to one particular dietary model, and prefer a more
personalised approach to nutrition, as a diet that best suits one person
does not necessarily suit another - due to a combination of genetics,
environment, underlying biochemical imbalances, lifestyle, beliefs and
likes/dislikes. Our nutrition-based courses use foods
and specific meal plans to help address and manage underlying
biochemical imbalances that may be contributing to chronic disease
states. We believe that most individuals can adopt an 80:20 balanced
approach to eating unless their health demands otherwise.
IHS believe nutrition professionals should have a passion for food and
should aim to inspire, support and educate clients towards sourcing,
preparing and eating as many health-giving foods as possible.
However, the move to a more healthful life is a commitment and the
journey may take time. Some individuals will travel further than others
but that is a personal choice and our graduates are trained to respect
every individual’s choices, limitations and budget and celebrate any
success that may improve long term health, no matter how small.
The IHS Philosophyto Food and Eating
"This eBook is about celebrating our graduates. They
work so hard to educate and inspire the general
public towards making healthier nutrition and
lifestyle choices, including creating delicious and
nutrient packed recipes for them. Nutrition and
Lifestyle Coaches and Nutritional Therapists change
lives - it's that simple. They help people see that living
a well life is living a fuller life, it's not a life of dull
dinners and restricted living. I really hope these
recipes tempt your tastebuds and show you how
delicious living well really is!"
Suzanne Laurie, IHS Director
Serves 4
Ingredients
1 small jointed chicken
2 litres water or vegetable stock
2 onions, finely chopped
1 bay leaf
4 tbsp paella rice
2 tbsp lemon juice or to taste
8 tbsp finely chopped mint
½ cabbage, shredded
Handful of peas
Salt and pepper
Method
Remove the skin and as much of the fat as possible from the chicken.
Place in a large pot with the water/stock and bring to the boil,
skimming off any scum as it appears.
Once it is all skimmed off, add the onions and bay leaf. Bring back to
the boil, cover and cook over a very low heat for 45 minutes. Add the
rice, re-cover and cook for another 30 minutes. Remove from the heat
and allow to cool. Skim as much fat off the surface as possible.
Remove the chicken and tear into bite size pieces, discarding the
bones, and return to the pot. Stir in the lemon juice and reheat until
hot, stirring in the peas and cabbage until cooked.
Turn off the heat, stir through the mint, season to taste then serve
immediately.
Chicken Soup withLemon & Mint
RECIPE BY LAURENCE DANN , KEEN HOME
COOK & IHS DIRECTOR
"A bit like the chicken soup you may have eaten as a
child when you had a cold. The freshness of the
lemon juice really gives it a lovely flavour. The
cabbage and peas are optional, and you can add
whatever other vegetables you like."
Laurence
Serves 4
Ingredients
8 Portobello mushrooms
1 medium red onion, cut into quarters
Drizzle of olive oil
1 tbsp treacle
3 cloves of garlic
5 sundried tomatoes
1 whole preserved lemon
1 heaped tbsp. smoked paprika
1 heaped tbsp. onion powder/granules
1 heaped tbsp. garlic powder/granules
1 tsp cumin
1 tsp mixed spice
¼ cup olive oil
Sea salt and cracked black pepper to taste.
Marinade -
Method
Using a blender or Nutri bullet add all the marinade ingredients and
blend until the mixture forms a rough paste. It doesn’t have to be too
smooth.
In a large bowl add the mushrooms and red onion. With clean hands
empty the marinade into the bowl and gently massage the paste into
the mushrooms, being careful to keep the mushrooms intact.
Set aside to marinade for at least 30 mins - if you have the time, a few
hours is even better to let the flavours infuse.
Pre heat the oven to 180 degrees.
Using a large skewer, stack the mushrooms and onions alternatively to
form one big mumma of a kebab stick. Lay on a lined baking sheet and
bake for up to an hour rotating every 15 mins to ensure even cooking.
The best way to know your mushroom kebab is ready is when the
marinade starts to caramelise and blacken slightly.
Remove from the oven and drizzle with a little olive oil and black
treacle, let cool for 5 mins. Stand the kebab up vertically,. Using a fork
to compress the mushrooms, slice the kebab fro the top using a sharp
knife and rotating as you go.
Enjoy on fresh flat bread with tabbouleh, lashings of hummus and hot
sauce.
Marinated
Mushroom Kebab
RECIPE BY JUANITA GRIFFIN , NLC GRADUATE
LITTLESPOONSOFHAPPINESS .COM
INSTAGRAM .COM /LITTLE_SPOONS_OF_HAPPINESS
FACEBOOK .COM /LITTLESPOONSOFHAPPINESS
"Kebabs are a really cool way to eat the beloved mushroom,
especially the really big fellas like the Portobello mushroom.
This recipe will fool any meat eating carnivore as it looks
strikingly like roast beef when it’s cooked. This recipe was
inspired by the one and only Jamie Oliver whom I have been
obsessed with from an early age. I just love his no BS attitude
towards food - cook what tastes good and brings people
together. I’m all about the joy of eating as you know…
food glorious food. Hope you like this one guys!"
Juanita
Serves 4
Ingredients
8oz basmati rice (I love the Tilda brand) and 16floz water
1tbsp coconut oil
2 medium onions, halved and finely sliced
4 scant tablespoons of medium curry paste
4 tbsp cold water
2 orange or yellow peppers, dressed and cut into rough 3cm chunks
2 tbsp good quality mango chutney
6 large ripe tomatoes, quartered
400ml coconut milk
400g cooked or raw peeled king prawns
200g baby spinach leaves
Method
Measure and rinse the rice. Put the rice and water into a large
saucepan over a high heat until it comes to the boil, then turn down to
a gentle simmer with the lid on for 10 minutes.
Heat the oil in a large pan and add the onion. Cook for about 5 minutes
until starting to soften. Add the water and curry paste and continue to
cook for a further 5 mins stirring regularly. Add the mango chutney,
peppers, tomatoes, coconut milk and bring to simmer.
Cook for about 5 minutes, stirring occasionally until the tomatoes are
slightly soft but still holding their shape.
Stir in the prawns and spinach leaves and cook for 2-3 minutes until
the prawns are warmed through/cooked.
Serve with the basmati rice and if you like yoghurt and mint dip
(yoghurt with some mint sauce stirred through) or yoghurt and garlic
dip or onion raita.
Coconut Prawn Curry
RECIPE BY GEORGIE KAVANAGH , DIP NLC IHS
UNIT LEADER , LECTURER & IQA
ZEST NUTRITION
ZESTNUTRITION . IE
FACEBOOK .COM /ZESTNUTRITIONIRELAND
"I’ve given cookery demos for many years, long before I
qualified as an NT, but I can see this recipe was created with
boosting the immune system and reducing inflammation in
mind, I wonder if my pre-nutrition cookery demo clients
noticed! It works well for families as it’s mild and kids in
particular seem to like the creaminess of the coconut. It’s very
quick to prepare, an easy mid-week meal but the prawns
make it special enough to serve up when you have friends
visiting. It would work just as well with thinly sliced chicken
or your legume of choice thrown in."
Georgie
RECIPE BY NLC GRADUATE KATHARINE SMITH
YOUR DESIGNED LIVING
YOURDESIGNEDLIVING .COM
INSTAGRAM .COM /YOURDESIGNEDLIVING
FACEBOOK .COM /YOURDESIGNLIVING
Bean andVegetable Chilli
Serves 12
Ingredients
1 tbsp olive oil
2 onions diced
3 bell peppers (I like to use red, yellow and green) diced
2 garlic cloves (more if you love garlic like I do)
250g chestnut mushrooms sliced
250g sweetcorn (frozen or tinned)
800g chopped tomatoes (fresh or tinned)
750g mixed beans (I like black turtle beans, black-eyed beans
chickpeas and red kidney beans)
1 tbsp smoked paprika
1 tsp ground cumin
1/2 tsp ground cinnamon
1 small bunch of coriander, chopped
MethodOver a low to medium heat sweat down the onions, garlic and peppers
in the olive oil, stirring occasionally. After approx. 10 minutes add the
sliced mushrooms.
After 5 minutes add the spices and cook off for 2 minutes stirring
frequently. Add the tomatoes and let the mixture bubble away for a
further 10 minutes.
Finally add the drained beans and sweetcorn and cook for another 5
minutes. Sprinkle with the chopped coriander leaves.
OptionsYou can use dried or tinned beans. If using dried I recommend soaking
overnight and cooking separately before adding to the pot for the final
5 minutes. If using tinned beans then drain and rinse before adding.
You could remove a portion of the vegetable and tomato mixture
(before adding the spices and beans) to blend into a hidden vegetable
tomato sauce. Simply add the spices to the remaining mixture after,
cooking for a further 5 minutes before adding the beans as before.
Want more spice for mum and dad? Add some fresh chilli with the
beans and have extra on the side for those that like it extra hot.
Want it meaty? You can add minced beef by adding to the pot once
the onions have sweated down. Ensure the meat is thoroughly cooked,
leaving no pink meat.
Serving suggestionsServe with fluffy basmati rice
Roasted potato rounds (sweet potato also works well)
Fill a wholemeal tortilla wrap
with chilli, guacamole, sour cream,
fresh salad and roll into a burrito.
Use as a pizza topping!
"One of my all-time favourite recipes is bean and
vegetable chilli. It’s hearty, super tasty, packs a
nutritious punch whilst also being a one-pot wonder
which is great for any busy household. It’s ready in
anything from 30 minutes or 2 hours depending on
what you want to add, it can be eaten a
dozen different ways and it’s easily frozen for a tasty
meal in minutes - what’s not to like?
Katharine
Honey Herby PulledBeef Brisket*requires a pressure cooker or slow cooker
RECIPE BY NLC GRADUATE CATRIONA WALSH
THE FOOD PHOENIX
THEFOODPHOENIX .COM
FACEBOOK .COM /THEFOODPHOENIX
"Like other casseroles, this is decadently rich soul-food.
The basic ingredients should be easy to source locally and
it relies on seasonal produce. I've added some medicinal
mushrooms and dried astragalus root strips from my
local Asian Supermarket for their added health-
promoting and metabolism-boosting effects. These
ingredients are a great source of healthy fibres, vitamins
and minerals. But they're optional. You can always
replace them with chestnut or button mushrooms, or
omit the mushrooms & astragalus completely if you'd
prefer."
Catriona
Serves 12-14 Portions
Ingredients
4-5 lb of beef brisket
2 tsp salt
3 sprigs fresh thyme
1-2 leaves fresh sage
1 small sprig of rosemary
Bunch of lemon balm (optional)
4 cloves garlic, crushed
1 rounded tsp French Mustard
2 tbsp balsamic vinegar
2 tbsp honey
4 shallots, chopped
1 small tin of anchovies in olive oil
1 tsp fish sauce
1 small piece of fresh turmeric
For the Marinade
(or 1 tsp dried thyme)
(or ¼ tsp dried sage)
(or ¼ tsp dried rosemary)
Method
Remove excess fat from the brisket. Sprinkle the salt all over the brisket
on both sides and rub in. Leave in the fridge while preparing the
marinade.
To prepare marinade: place all the ingredients in a mini food processor
or a medium bowl and blend with a handheld blender until you’ve got
a rustic sauce. It doesn’t need to be smooth. Alternatively, you can chop
everything by hand and mix it all up in a bowl.
Take the brisket out of the fridge and smear generously with the
marinade., Return to the fridge and leave for at least 1 hour. You can
leave it for 24-48 hours so this can be done 1-2 days ahead.
To cook the brisket, prepare the sliced and chopped vegetables and
put them into the insert of an Instant Pot, or pressure cooker.
Alternatively you could use a slow cooker. Pour over 1 cup of stock and
add the 3 garlic cloves. Place the brisket on top. Cook on high pressure
for 100 minutes, then vent or let it vent naturally. If using a slow cooker
cook on low for 6-8 hours. Take the brisket out and place in a warm
serving bowl to rest for 5 minutes.
Turn the Instant Pot to sauté, give the vegetables a stir and let it reduce
a bit until the sauce is a bit more concentrated. If using a pressure or
slow cooker transfer the vegetables to a pan to reduce the sauce.
Meanwhile, use 2 forks to shred the brisket. Pour the warm vegetables
with the sauce over and stir through. Serve with a tossed green salad,
or whatever way you’d like it.
2 carrots, sliced
1 onion, chopped
1 celery stalk, sliced
1 leek, sliced
Optional 2 strips astragalus
Optional, 1 large lion's
Optional, 6-8 shiitake
1 cup stock (you can use
3 cloves
1 bay leaf
For the Vegetables
root
mane mushroom, soaked in warm
water for about an hour, then
chopped
mushrooms, sliced
trottery goodness, chicken or beef
stock)
Serves 4-6
Ingredients
1 tbsp olive oil
1/2 cup chopped white onion (about 1/2 a medium)
4 - 5 minced garlic cloves
2 1/2 cups cubed butternut squash (1 small)
2 cups broccoli florets
1 cup chopped red or yellow bell pepper (about 1 whole)
1 (400 g) can chopped tomatoes
1 (400 ml) can light coconut milk
3 cups low sodium vegetable broth
1 (15 oz) can chickpeas
1 tsp cumin
3/4 tsp coriander
2 tsp curry powder
1/4 tsp cinnamon
1/2 tsp turmeric
Salt + pepper to taste
1 cup chopped kale (optional)
Coriander to garnish
Serve with brown rice or quinoa
Method
Heat the oil in a large saucepan or dutch oven. Add the onion and
garlic and saute until fragrant, about 3 minutes.
Add the squash, broccoli, pepper and chickpeas and saute for another
2 minutes. Pour in the tomatoes, coconut milk, broth, and spices and
season with salt and pepper. Bring the mixture to a boil. Once boiling,
turn down to a simmer and cover cooking until squash is tender (about
30 minutes). When ready to serve, stir in kale (if using) and transfer into
bowls. Serve with brown rice or quinoa and garnish with coriander.
Enjoy!
One Pot VegetableChickpea Curry
RECIPE BY NLC GRADUATE KAREN O 'CONNOR
KAREN O 'CONNOR NUTRITION
INSTAGRAM .COM /KARENOCONNORNUTRITION
FACEBOOK .COM /KARENOCONNORNUTRITION
"The body experiences more stresses during the winter
making it even more susceptible to colds, flu and other
health problems. If you're like me, then you may feel
like you're hungrier during winter, with stronger
cravings and an increased urge to snack. The dark
winter evenings can give us the blues and eating makes
us warmer! Here’s one of my healthy winter warmer
recipes. This delicious curry is packed with vegetables
and spices, is super flavourful, easy to make and freezes
well too!"
Karen
Serves 3-4
Ingredients
2 white onions, finely chopped
2 leeks, sliced
2 sweet potatoes, peeled and diced
4 carrots, peeled and diced
1 courgette, diced
1 red pepper, diced
1 medium-sized head cauliflower,,broken into florets
2 big handfuls baby spinach (optional)
1 big handful fresh coriander leaf, chopped finely
2-3 fillets free-range/ organic chicken, cut into medium-sized chunks
2-3 tbsp good quality green curry paste
2 tbsp coconut oil
1 tin coconut milk
1 small tin coconut cream
Fine sea salt & cracked black pepper
Method
Melt the coconut oil in a big pot, fry the onion over a medium heat for a
couple of minutes, to soften.
Add the chicken and stir well. Fry for a couple of minutes; then add the
leeks, sweet potatoes, carrots, courgette, and pepper and stir well to
combine.
Add about 1½ cups of water. Bring to boil, then reduce the heat and
mix in the cauliflower.
Cook on medium-low heat for another 15-20 minutes, just until the veg
has softened a little- but is still tender and the chicken is fully cooked.
Mix in the green curry paste, coconut cream & milk, and the seasoning.
Take off the heat, then add in the spinach and the coriander.
Serve immediately with some rice and enjoy!
Thai Style Chicken &Vegetable Casserole
RECIPE BY CHEN SAAT -MURPHY , DIP NT IHS
UNIT LEADER & LECTURER
TRUE FOOD HEALING
INSTAGRAM .COM /TRUE_FOOD_HEALING
FACEBOOK .COM /TRUEFOODHEALING
"This Thai-style casserole is one of the favourite dinner
options at our house during the cold months. It ticks all
the boxes: it has a quality source of protein (make sure
you choose an organic/free-range chicken), healthy fats,
plenty of colourful vegetables, fibre and, most
importantly, it is delicious! I normally make a double
batch so the kids can have the “leftovers” for school in a
flask. If you re-heat the casserole, I would recommend
adding some fresh green-leaves before serving, this will
increase the content of vitamin C, folate and some of
the B vitamins that tend to get rapidly destroyed in the
presence of heat."
Chen
RECIPE BY SHEILA DOWNES , DIP NT IHS
ENROLMENT CONSULTANT & CLINICAL
PRACTICE SUPERVISOR
SHEILA DOWNES NUTRITION
SHEILADOWNESIE .WORDPRESS .COM
INSTAGRAM .COM /SHEILA_DOWNES_NUTRITION
FACEBOOK .COM /SHEILA -DOWNES -NUTRITION
Serves 4
Ingredients
200g wild mushrooms
1 litre chicken stock
150g butter
1 tbsp olive oil
1 onion, finely chopped
300g risotto rice
75m white wine
150g parmesan cheese, freshly grated
Handful fresh sage leaves
Extra virgin olive oil to serve
Method
Fry the mushrooms in half the butter until slightly brown. Allow any
water from the mushrooms to fry off. Transfer to a plate and set aside.
Pour the stock into a saucepan and simmer gently. Melt the remaining
butter in a large pot/pan, add the olive oil and then add the onion and
gently fry for about 10 minutes until softened. Add the rice and stir until
it is coated.
Pour in the white wine and let it bubble until nearly evaporated. Then,
start adding the warm stock, about two ladels at a time, allowing it to
be absorbed before adding more.
Continue to add the stock until the rice is tender and has a creamy
coating. This should take about 15-20 minutes.
Add the remaining butter, mushrooms and grated parmesan cheese
and gently stir through.
Season to taste with salt and plenty black pepper.
Serve immediately with a drizzle of extra virgin olive oil, fresh sage and
a sprinkle of parmesan cheese.
Wild Mushroom Risotto
"It is important that you only choose wild / organic
mushrooms as they are great for absorbing toxins.
Ideally if you can get your hands on medicinal
mushrooms such as oyster and shiitake for their health
benefits. Look also for good quality dried medicinal
mushrooms which can be used in cooking."
Sheila