Banana Bread Porridge


- 100mls low fat milk

- 1 medium banana (mashed)

- 40g oats (2scoops old fashioned oats)

- 15g nuts (4 walnuts crushed)

- 1 teaspoon honey

- cinnamon (1 teaspoon)

- Nutmeg/apple spice/pumpkin spice (optional)

- Fruit as topping (not included in dietary information)


1. Heat milk on medium heat for 2-3 minutes 2. Stir in oats 3. Add mashed banana and cinnamon and cook into oats 4. Cook until mixture becomes creamy 5. Top with other ingredients 

Nutritional information: 410kcals, 57g Carbohydrates, 11g protein, 13g fat

Posted on February 28, 2018 and filed under recipe.

Carrot and Ginger Soup



  • 1 onion diced
  • 3 cups carrots peeled and chopped
  • 1 inch ginger peeled and grated
  • 1 stock cube
  • 1 teaspoon butter/olive oil
  • 1 teaspoon cumin

1. Heat oil/butter in pan over high heat 2. Add onion and reduce to medium 3. Add ginger once onions are translucent 4. Add 3-4 cups water and stock cube 5. Add carrots and bring to boil 6. Reduce heat to medium and cook until carrots are softened 6. add cumin 7. Once cooked, blend and serve. 8. Salt to taste


Posted on January 2, 2018 and filed under recipe.

Breakfast= Protein time

I say this nearly everyday but breakfast IS the most important meal of the day!

Think of breakfast as "setting the tone" for the day. A high protein breakfast help you manage blood sugar levels and generally feeling more satiated (full) throughout the day. A high protein breakfast has been shown to help people maintain weight as well as crave less sugary and fatty foods at night. 

In general aim for 20-30g of high quality protein in the morning. Recent evidence shows that ingesting high quality proteins like meat, eggs and whey protein can particularly help with protein synthesis and muscle development due to the fact that they contain leucine. 

Breakfast recipes (high protein)

Breakfast proteins 

Getting in 20-30g at breakfast can be tricky, especially if you are in a habit of eating a slice of toast for breakfast. Sometimes, people hear PROTEIN and they think Irish breakfast...but try to stick to lower fat sources of protein especially if trying to lose/manage weight. In general, I tell people to aim for animals with two legs of less most days (fish, turkey, chicken) and beef/pork/lamb 1-2 per week. Also, remember fruits and vegetables have a teeny tiny bit of protein per serving (usually less than 5g per serving). Legumes offer a more substantial protein amount. Download this protein sheet to help you reach adequate protein intake->  LINK

Posted on June 1, 2017 .

Low fat coleslaw

Low fat coleslaw

Low fat coleslaw

  • 1 shredded cabbage (red or white)
  • 1 carrot shredded/grated
  • 2 green onions sliced finely
  • 1 teaspoon lemon juice
  • 2 tablespoons apple cider vinegar 
  • 1 tablespoon honey or maple syrup
  • 150g pot of greek yogurt
  • 1 teaspoons dijon mustard
  • pinch of salt and pepper
Posted on May 24, 2017 and filed under recipe.




  • 40g Oats raw
  • 150mls milk
  • 1/2 courgette or zucchini
  • teaspoon cinnamon
  • Toppings (nuts, peanut butter, chia seed, pumpkin seed, raisins-whatever you like)

1. Make oats as usual on stove 2. As oats are cooking, add in grated courgette and cook for extra 3 minutes to ensure courgette softens. Add water as needed 3. add in cinnamon for extra sweetness. 4. add toppings. The grated courgette add extra volume to your oats...stay fuller for longer!

Posted on May 4, 2017 and filed under recipe.