Minding Me, Gluten Free: Week 1 Food Plan
Created by Food Specialist Frances Buckley
As part of this year's Minding Me, Gluten Free: Good Gut Good Health course, we are supplying a 3 meals a day, 7 day meal plan. We hope this plan helps you make healthier, tastier daily meal choices. Feel free to mix and match the recipes throughout the week, or follow it as it's laid out, whichever makes it easier for you to incorporate these gut healthy recipes and ingredients into your day to day life.
The ingredients for all recipes can be purchased with our Recipe Sponsor, Dunnes Stores, online or in store.
Remember to always check the most up to date version of the Food List when planning your shopping.
Day 1
Breakfast
Air fryer Baked seeded oats
Serves: 4. Prep time: 5 minutes. Cooking time: 12 minutes.
Ingredients
- 2 Medium free range eggs
- 400ml Dunnes Stores Irish Low Fat Milk
- 4 tsp honey or agave syrup
- 4 tsp of mixed seeds
- 200g gluten free porridge
- 2 tsp Dunnes Stores Baking at Home Baking Powder
- A pinch ground cinnamon
- 100g fresh or frozen blueberries
Method
- Beat together the eggs, milk and honey in a large bowl. Add the oats, baking powder, seeds and cinnamon to the bowl, stirring until well mixed. Make this the night before for speedy breakfast, and store in the fridge to keep it fresh.
- In the morning, take out of fridge. Preheat the air fryer to 170◦c
- Divide the mixture between four ramekins and then scatter the blueberries over the top.
- Air fry for 10–12 minutes until set. Serve warm or chilled, topped with a spoonful of yoghurt (optional).
Note: This recipe can also be oven baked at 170◦c for 20 minutes.
| Nutrition Information per Portion | |
| Calories (kcal) | 403kcal |
| Total Fat (g)
Saturated (g) |
12g
3.9g |
| Carbohydrates (g)
Of which are sugars (g) |
57g
24g |
| Fibre (g) | 4.4g |
| Protein (g) | 15g |
Day 1
Lunch
Lettuce wraps with tuna pasta salad
Serves: 4. Prep time: 20 minutes.
Ingredients
- 250g Dunnes Stores Gluten Free Italian Penne Pasta
- 240g Dunnes Stores Rich & Creamy Natural Yogurt
- 2 tsp gluten free wholegrain mustard
- 2 tbsp Dunnes Stores Extra Virgin Olive Oil
- 2 tsp of lemon juice
- 1 red onion, chopped
- 1 tsp of Engevita nutritional yeast
- A bunch of fresh basil leaves, shredded
- 320g tin of tuna in spring water
- 2 red peppers, diced
- 340g tin drained sweetcorn
- 200g of drained kidney beans
- 2 heads of baby gem lettuce
- Cracked black pepper
Method
- Boil the pasta according to pack instruction, then drain and cool completely under cold running water.
- Mix the yogurt, mustard, olive oil, lemon juice, onion, nutritional yeast and basil together in a large bowl, then stir in the tuna, red peppers, sweetcorn and kidney beans.
- Stir the tuna mix through the pasta, before seasoning to your taste. This will keep, covered, in the fridge for 2 days.
- Separate the outer lettuce leaves and wash and spin using a salad spinner. Fill the leaves with the pasta mix and enjoy.
| Nutrition Information per Portion | |
| Calories (kcal) | 577kcal |
Total Fat (g) Saturated (g) | 13g 2.8g |
Carbohydrates (g) Of which are sugars (g) | 74g 16g |
| Fibre (g) | 10g |
| Protein (g) | 36g |
Day 1
Dinner
Smoky bean and turkey bake
Serves: 4. Prep time: 20 minutes. Cooking time: 20 minutes.
Ingredients
- 2 tbsp Dunnes Stores Pure Olive Oil
- 1 large onion, peeled and diced
- 3 garlic cloves, chopped
- 1 tsp light brown sugar
- 1 tsp oregano
- 1 tsp cumin seeds
- 1 tsp smoked paprika
- 2 tbsp red wine vinegar
- 400g Dunnes Stores My Family Favourite Chopped Tomatoes in Tomato Juice
- 400g Dunnes Stores Mixed Beans in Water, drained and rinsed
- 1 gluten free chicken stock pot or cube
- 400g cooked leftover turkey or chicken, shredded
- A bunch of fresh coriander, chopped
For Guacamole (Optional)
- 2 ripe avocados
- Juice and zest of 1 lime
- ½ tsp ground cumin
- ½ garlic clove
- Salt and pepper, to taste
Method
- Heat the oil in a large saucepan. Add the onion and cook on a medium heat for 5 minutes. Add in the garlic, brown sugar, oregano, smoked paprika, and cumin and cook for a couple of minutes, stirring throughout.
- Add in the vinegar and leave to simmer for a minute, then add tomatoes. Rinse out the can with water and add to the sauce.
- Simmer for 10 minutes until the sauce has thickened a little, then add in the mixed beans and cook for 5 minutes. When the beans are hot, add the turkey and lower the heat.
- While this is cooking, make the guacamole. Simply add all the ingredients for this into a food processor with some salt and pepper and whizz until smooth, then scrape into a bowl.
- To serve: Sprinkle chopped coriander and sliced red onion on top.
| Nutrition Information per Portion | |
| Calories (kcal) | 470kcal |
Total Fat (g) Saturated (g) | 24g 5g |
Carbohydrates (g) Of which are sugars (g) | 20g 9g |
| Fibre (g) | 10g |
| Protein (g) | 39g |
| Salt (g) | 0.64g |
Day 2
Breakfast
Eggs, Mushrooms and kale
Serves: 4. Prep time: 5 minutes. Cooking time: 5 minutes.
Ingredients
- 300g sliced chestnut mushrooms
- 1 clove of garlic
- 1 tbsp Dunnes Stores Pure Olive Oil
- 160g curly kale
- 4 eggs
- 4 slices of gluten free brown bread (optional, not included in nutrition table)
Method
- Chop the garlic clove. Heat the olive oil in non-stick frying pan, then fry the garlic over a low heat for 1 minutes. Add the mushrooms and cook until soft.
- Add the kale in two batches, allowing the first batch to wilt before adding second. Once all the kale is wilted add salt and pepper.
- Crack in the eggs on top of the kale and allow to cook gently for 2-3 minutes. Then, cover with the lid to for a 2-3 minutes for a soft egg. Serve each portion on its own or with a slice of gluten free brown bread.
| Nutrition Information per Portion | |
| Calories (kcal) | 154kcal |
Total Fat (g) Saturated (g) | 11g 2g |
Carbohydrates (g) Of which are sugars (g) | 1g 1g |
| Fibre (g) | 2g |
| Protein (g) | 13g |
| Salt (g) | 0.4g |
Day 2
Lunch
Cauliflower soup
Serves: 6 (Can be eaten next day, or frozen in portions and reheated). Prep time: 15 minutes. Cooking time: 20 minutes.
Ingredients
- 1 large cauliflower cut into florets, keep the leaves
- 1 large rooster potato, peeled and diced small
- 2 tbsp olive oil
- 1 tbsp of gluten free wholegrain mustard
- 1 tbsp Dunnes Stores My Family Favourites Mature Irish Grated Cheddar
- 1 tsp fresh thyme, chopped
- 1 onion, chopped
- 1 stick of celery, chopped
- 1L vegetable stock (I use marigold bouillon powder)
- 150ml of Dunnes Stores Irish Low Fat Milk
Method
- Heat the oven to 200◦c.
- On a roasting tray mix the cauliflower florets with some of the olive oil, the mustard and the thyme. Roast for 15 minutes or until golden and tender.
- Heat the remaining oil in a large saucepan add the onion and celery and fry until soft.
- Add the diced potato and cook until softened, then add the roasted cauliflower and the stock. Cook for 10 minutes
- Using a hand blender, blend the soup until smooth. Stir through the milk and cheese and season to taste. If too thick, add some more milk to loosen it.
- If you want to have try this another way, have it with some blue cheese added, or with some diced chorizo which has been pan fried, or crisped in an air fryer.
| Nutrition Information per Portion | |
| Calories (kcal) | 176kcal |
Total Fat (g) Saturated (g) | 8g 3g |
Carbohydrates (g) Of which are sugars (g) | 14g 10g |
| Fibre (g) | 6g |
| Protein (g) | 10g |
| Salt (g) | 0.4g |
Day 2
Dinner
Ginger chicken rice
Serves: 4. Prep time: 10 minutes. Cooking time: 15 minutes.
Ingredients
- 2 tbsp Dunnes Stores Pure Vegetable Oil
- 1 onion, sliced
- 2-inch piece of fresh ginger minced/chopped
- 1 red chilli, diced
- 1 large courgette
- 3 skinless, boned chicken thighs
- 200g Dunnes Stores Basmati Rice (250gm bag)
- 600ml gluten free vegetable stock
- 100g French beans
- 100g sprouting broccoli
- Fresh coriander, chopped
- Dunnes Stores 0% Fat Natural Yoghurt (optional)
Method
- Heat the oil in a medium saucepan, then add the onion, courgette, ginger and chilli.
- Cook for 5 minutes, then add the chicken and rice. Cook for 2 minutes more, then add the stock and bring to the boil. Once boiled, turn the heat to low, cover and cook for 8-10 minutes until the rice is just cooked
- During the last few minutes of cooking, add the beans and broccoli. Sprinkle some coriander leaves on top and serve with the yogurt.
| Nutrition Information per Portion | |
| Calories (kcal) | 740kcal |
Total Fat (g) Saturated (g) | 39g 12g |
Carbohydrates (g) Of which are sugars (g) | 60g 11g |
| Fibre (g) | 7g |
| Protein (g) | 36g |
Day 3
Breakfast
Banana, pecan and walnut muffins
Serves: 12. Prep time: 15 minutes. Cooking time: 25 minutes.
Note: Finding the time to prepare healthy foods and snacks can be hard and in turn stressful. These healthy and tasty muffins can be prepared in advance and are then to hand when in need of a convenient, healthy early morning breakfast or on the go snack.
Ingredients
- 150g gluten free flour
- 50g sorghum flour
- 75g almond flour
- 2g xanthan gum
- A pinch of salt
- 80g Dunnes Stores Baking at Home Light Brown Soft Sugar
- 2 large free-range eggs (if your eggs are smaller use 4)
- ½ tsp vanilla extract
- 1 tsp cinnamon
- 20g Dunnes Stores Baking at Home Walnut Halves
- 30g Dunnes Stores Baking at Home Pecan Nut Halves
- 1 tsp Dunnes Stores Baking at Home Baking Powder
- 100g Dunnes Stores Pure Olive Oil
- 100ml Dunnes Stores Irish Low Fat Milk
- 2 mashed ripe bananas
Method
- Preheat oven to 170°.
- Line a muffin tray with 12 muffin papers.
- Sieve together the flours, sugar, baking powder and salt in a bowl.
- In a jug, break up the eggs using a fork, and mix in the oil, milk and vanilla.
- When this is all combined, add the banana with a spatula.
- Fold in the chopped nuts.
- Fill each muffin paper 2/3 full and bake for 20/25 minutes.
- Allow to cool in tray for 10 minutes, then remove them onto a wire rack until fully cooled.
| Nutrition Information per Muffin | |
| Calories (kcal) | 273kcal |
Total Fat (g) Saturated (g) | 16g 1.2g |
Carbohydrates (g) Of which are sugars (g) | 27g 13g |
| Fibre (g) | 19g |
| Protein (g) | 4.7g |
| Salt (g) | 0.19g |
Day 3
Lunch
Pea, mint and courgette broth
Serves: 4. Prep time: 15 minutes. Cooking time: 12 minutes.
Ingredients
- 1 tbsp Dunnes Stores Pure Olive Oil
- 1 garlic clove, chopped
- 3 large courgettes, diced
- 1 onion, diced
- 200g Dunnes Stores Frozen Petit Pois Peas (450g bag)
- 400g Dunnes Stores Cannellini Beans in Water, drained
- 1L gluten free vegetable stock (hot)
- 2 tbsp fresh mint, chopped
Method
- Heat the oil in a large saucepan. Cook the onion and garlic for a few seconds, then add the courgettes. Cook until they start to soften.
- Stir in the peas and cannellini beans. Pour on the hot stock and cook for 5 minutes.
- Add seasoning to taste, and then stir in the mint and serve.
| Nutrition Information per portion | |
| Calories (kcal) | 206kcal |
Total Fat (g) Saturated (g) | 8g 2g |
Carbohydrates (g) Of which are sugars (g) | 19g 7g |
| Fibre (g) | 9g |
| Protein (g) | 10g |
Day 3
Dinner
Shepards Pie with a Twist
Serves: 6. Prep time: 15 minutes. Cooking time: 30 minutes.
Ingredients
- 1 tbsp rapeseed oil
- 2 onions, peeled and diced
- 4 carrots, grated
- 4 sticks of celery, diced small
- ¼ tsp dried thyme
- 400g lean lamb, minced
- 100g dried red lentils
- 750ml stock (made from gluten free cubes or powder)
- 300g peeled rooster potatoes, cut in chunks
- 700g peeled sweet potato, same size chunks as potatoes
- 150ml Irish Yoghurts plain low-fat live yogurt
Method
- Heat the oil in a large pan. Add the onions and cook until starting to turn brown. Add the celery carrots and thyme.
- Break up the mince and add to the pan. When it has turned brown, add the lentils. Cook for 7-10 minutes until all the meat is browned, then gradually add the stock. Simmer for 30 minutes. (Tip: do this in advance and put into oven proof dish. Allow to cool for a while, so a film forms)
- Meanwhile, boil the potatoes and sweet potatoes until soft. Then drain and mash with the yogurt, salt and black pepper. Spread the potato onto the warm base, and put under the grill until the topping is browned
- If making in advance of eating, you can reheat the dish in the oven at 160◦c fan for 35 minutes.
| Nutrition Information per portion | |
| Calories (kcal) | 444kcal |
Total Fat (g) Saturated (g) | 12g 5g |
Carbohydrates (g) Of which are sugars (g) | 57g 14g |
| Fibre (g) | 10g |
| Protein (g) | 22g |
Day 4
Breakfast
Overnight oats with apple and plum compote
Serves: 2. Prep time: 15 minutes.
Ingredients
- 240ml Dunnes Stores Irish Low Fat Milk
- 2 tbsp Dunnes Stores Greek Style Natural Yogurt
- 1 tbsp honey or agave syrup
- 2 tsp chia seeds
- 80g gluten-free oats
For the Compote
- 1 large cooking apple
- 4 plums
- 1 tbsp honey
- A pinch of cinnamon
Method
- Using two bowls or glass jars, combine the milk, yogurt, chia seeds, and honey. Mix in the in the oats until the liquid is absorbed. Cover and put into the fridge overnight.
- For the compote, peel and roughly chop the apple and plums. Mix it with the honey and cinnamon in a microwavable container. Cook on full heat for 3 minutes.
- Allow to cool and store it in the fridge. In the morning this can be served hot or cold over the oats.
| Nutrition Information per portion | |
| Calories (kcal) | 402kcal |
Total Fat (g) Saturated (g) | 11g 2.8g |
Carbohydrates (g) Of which are sugars (g) | 46g 18g |
| Fibre (g) | 8.2g |
| Protein (g) | 24g |
Day 4
Lunch
Sweet potato and lentil pate with carrot and celery sticks
Serves: 4. Prep time: 10 minutes. Cook time: 25 minutes. Chill time: Minimum 1 hour.
Note: Nutritious pate full of magnesium, and low in fat. Boosts levels of folates, fibre, and iron. It is vegan as well as gluten free.
Ingredients for Pate
- 1 medium onion, finely chopped
- 1 medium sweet potato, peeled and diced (approx. 240g)
- A pinch of dried thyme
- 500ml low salt stock (Marigold was used in testing this recipe, which has celery)
- 140g red lentils.
- 1 + 1/2 tsp of smoked paprika
- 1 large clove of garlic
- 1 tbsp olive oil
To Serve with the Pate
- 2 large carrots, peeled and cut in batons (sticks)
- 4 sticks of celery washed and cut in batons
- 4 slices of gluten free pitta bread
- ¼ tsp Sea salt
- Cracked black pepper to taste
Method
- Heat the oil in a large pan. Add the onion and garlic and cook slowly until soft and golden.
- Tip in the paprika and cook for a further 2 minutes, then add the sweet potato, lentils, thyme, and stock.
- Bring to a simmer, then cook for 20 minutes, or until the potato and lentils are tender.
- Add seasoning. Roughly mash the mix. For a smoother pate, blend with a hand blender. Chill for 1 hour, then drizzle with olive oil.
- Dust with extra paprika and sprinkle with fresh thyme sprigs.
- Serve with vegetable sticks and toasted gluten free pitta bread.
| Nutrition Information per portion | |
| Calories (kcal) | 402kcal |
Total Fat (g) Saturated (g) | 11g 2.8g |
Carbohydrates (g) Of which are sugars (g) | 46g 18g |
| Fibre (g) | 8.2g |
| Protein (g) | 24g |
Day 4
Dinner
Salmon with wholegrain mustard crust, served with nutty broccoli and Delmonico potatoes.
Serves: 4. Prep time: 20 minutes. Cook time: 30 minutes.
Note: Salmon is a source of omega 3 and protein. Fibre and protein are boosted by the broccoli and nuts, which also boost magnesium and B vitamins.
Ingredients
- 4 140g skinless salmon darnes
- 2 tbsp honey
- 2 tbsp gluten free wholegrain mustard
- 320g trimmed broccoli florets
- 40g Dunnes Stores Baking at Home Flaked Almonds
- 40g Dunnes Stores My Family Favourites Irish Creamery Butter
- 2 tbsp lemon juice
- 600g Maris piper potatoes, peeled and diced into large cubes
- 340ml Fagé plain strained Greek yoghurt
- 2 cloves of garlic
- 1 tsp fresh thyme, chopped
- 2 tbsp fresh chives, chopped
- ¼ tsp salt and cracked black pepper
- 70g gluten free white bread (made into crumbs)
- 70g grated parmesan
Method
- Put the peeled diced potatoes in an oven proof dish. Add the chopped chives, thyme, garlic, and fromage frais. Mix well and cover with foil.
- Bake at 160°c for 30 minutes.
- Remove the foil and sprinkle on the breadcrumbs and cheese.
- Increase the oven temperature to 180°c. Put the dish back into the oven, uncovered, for a further 10 minutes until potatoes are soft and the topping is browned.
- While potatoes are cooking, in a small bowl mix the honey and mustard together and coat the salmon darnes with the mixture.
- Cook the broccoli florets in boiling water for 3 minutes and then cool under cold running water. Drain and dry the florets. Arrange the florets in an oven proof dish and sprinkle on flaked almonds, lemon juice and butter, Season with cracked black pepper. Cover with foil.
- Put the dish of broccoli in the oven at the same time as you remove the potato dish after 30 minutes cooking, to ensure they are both ready at the same time.
| Nutrition Information per portion | |
| Calories (kcal) | 718kcal |
Total Fat (g) Saturated (g) | 42g 15g |
Carbohydrates (g) Of which are sugars (g) | 37g 13g |
| Fibre (g) | 7.3g |
| Protein (g) | 44g |
Day 5
Breakfast
Gluten free high fibre wholegrain bread topped with seeded guacamole and poached egg
Serves: 4. Prep time: 10 minutes. Cook time: 50 minutes.
Ingredients
- 4 slices of gluten free high fibre wholegrain bread
- 2 large ripe avocados
- Juice of half a lemon
- ¼ tsp paprika
- 1 clove of garlic chopped finely
- 2 tbsp milled flax seeds
- 4 Dunnes Stores Medium Free Range Eggs
- ½ tsp cider or white wine vinegar
Method
- To make the guacamole, cut the avocados in halves and remove the stone. Scoop out the flesh into a bowl and mash with a fork. Add the garlic, paprika and lemon juice. Then stir in the flax seeds (this can be prepped the night before and covered tightly, store in fridge for next morning).
- To poach the eggs: In a saucepan half filled with boiling water add the vinegar to the boiling water. With a long-handled metal spoon swirl the water in a clockwise direction and crack the eggs one by one into the swirling water.
- Allow to cook for 2 minutes for a soft egg, or 4 minutes if you prefer harder (Tip: open the eggshell as near to the top of the water as possible, if you drop from a height the water can splash up).
- To assemble: Toast the bread, onto it, spoon the guacamole, and on top of that place the poached egg.
| Nutrition Information per portion | |
| Calories (kcal) | 198kcal |
Total Fat (g) Saturated (g) | 6.2g 1g |
Carbohydrates (g) Of which are sugars (g) | 25g 4g |
| Fibre (g) | 7.8g |
| Protein (g) | 6.4g |
Day 5
Lunch
Spicy lentil and chickpea soup
Serves: 8 (Can be frozen in portions for a later day). Prep time: 10 minutes. Cook time: 20 minutes.
Ingredients
- 2 tsp cumin seeds
- ¼ tsp chilli flakes
- 1 tbsp olive oil
- 1 chopped onion
- 150g red split lentils
- 900ml vegetable stock made from gluten free cube or powder
- 400g tinned tomatoes
- Small bunch coriander, roughly chopped
- 4 tbsp 0% Greek yogurt
Method
- Heat a large saucepan and dry-fry 2 tsp cumin seeds and the chilli flakes for 1 minute.
- Add the olive oil and 1 chopped onion. Cook for 5 minutes.
- Stir in red lentils, vegetable stock and tomatoes, then bring to the boil. Reduce temperature to a simmer for 15 minutes until the lentils have softened.
- Whizz the soup with a stick blender or in a food processor until it is a rough purée. Pour back into the pan and add the drained chickpeas. Heat gently, season with black pepper and stir in a small bunch of chopped coriander and some Greek yogurt.
| Nutrition Information per portion | |
| Calories (kcal) | 259kcal |
Total Fat (g) Saturated (g) | 5g 1g |
Carbohydrates (g) Of which are sugars (g) | 33g 10g |
| Fibre (g) | 7g |
| Protein (g) | 17g |
Day 5
Dinner
Spicy airfried beef
Serves: 4. Prep time: 90/120 minutes. Cook time: 10 minutes.
Ingredients
- 500g thinly cut striploin steak
- 4 tbsp corn flour
- 3 tbsp vegetable oil
- 4 cloves of garlic chopped
- 1 inch piece of fresh ginger, peeled and chopped
- 1 red chilli, diced
- 1 large red pepper, diced
- 4 spring onions, sliced
- 4 tbsp cider vinegar
- 1 tbsp of gluten free soy sauce
- 2 tbsp sweet chilli sauce
- 2 tbsp Dunnes Stores Tomato Ketchup
For the Marinade
- ½ tsp Chinese five-spice powder
- 2 tsp gluten free soy sauce
- 1 tsp sesame oil
- 1 tsp caster sugar
Method
- Combine the marinade ingredients in a bowl. Add the steak strips and toss to coat thoroughly. Leave in the fridge for at least an hour.
- Sprinkle the corn flour over the steak and mix until all meat is coated. Arrange the strips individually onto baking parchment. Drizzle the steak with a little oil. Heat the air fryer to 220◦c, if it preheats
- Carefully arrange the beef on the cooking rack in the air fryer. Cook for 6 minutes, then turn and cook for another 4 minutes or until crispy.
- Meanwhile, heat 2 tbsp vegetable oil in a nonstick pan. Stir-fry the garlic, ginger, chilli, pepper, and ½ the spring onions for 2 minutes.
- Add the vinegar, soy, sweet chilli sauce and tomato ketchup. Mix well and cook for another minute until hot.
- Put the beef into the sauce and toss through the sauce. Sprinkle with spring onions to serve.
Note: This recipe can also be stir fried for 10 minutes.
| Nutrition Information per portion | |
| Calories (kcal) | 440kcal |
Total Fat (g) Saturated (g) | 20g 3g |
Carbohydrates (g) Of which are sugars (g) | 34g 20g |
| Fibre (g) | 3g |
| Protein (g) | 31g |
Day 6
Breakfast
Homemade gluten free granola
Serves: 8. Prep time: 10 minutes. Cook time: 20 minutes.
Ingredients
- 290g Dunnes Stores Wholefood Prunes
- Juice and zest of one orange
- 2 tablespoons of light tahini
- 200g gluten free oats
- 150g flaked coconut
- 25g Dunnes Baking at Home Flaked Almonds
- 50g mixed seeds
- 600g 0% natural yogurt
Method
Heat the oven to180◦c and line a large baking tray with parchment, or a silicone mat.
Put the strained prunes, orange zest and juice in a bowl. Add the tahini and mash it all together to make a paste.
Put the oats into a large bowl, then add the prune mixture and mix completely. Spread out onto the tray.
Bake for 20 minutes, tossing the oats around occasionally to make sure all sides get toasted.
Remove from the oven and stir the almonds and seeds onto the tray, then cool quickly by tossing the mixture. Once completely cold, this will keep for up two weeks in an airtight container. Serve with yogurt.
| Nutrition Information per portion | |
| Calories (kcal) | 363kcal |
Total Fat (g) Saturated (g) | 13g 2g |
Carbohydrates (g) Of which are sugars (g) | 40g 8g |
| Fibre (g) | 7g |
| Protein (g) | 31g |
Day 6
Lunch
Sesame Poke bowl
Serves: 4. Prep time: 10 minutes. Cook time: 10 minutes.
Ingredients
- 1 tbsp of gluten free soy sauce
- 1 beaten egg
- 100g gluten free plain flour/potato flour
- 75g black and white sesame seeds
- 450g tofu, dried using kitchen paper, and cut into batons (or you can use Haloumi)
- 500g cooked quinoa
- ½ white cabbage, sliced finely
- 160g defrosted cooked broad beans
- 1 granny smith apple (leave skin on)
- ½ red chilli, deseeded (optional)
- 2 scallions, chopped
For the Dressing
- 1 avocado peeled and chopped
- 1 tbsp of fresh coriander, chopped
- 1 tbsp of basil, shredded
- 100g thick Greek yogurt
- Juice and zest of 1 lime
Method
- Pour the soy sauce and beaten egg into a small bowl and whisk together. Put the flour in another bowl and add black pepper. Put the sesame seeds in a third bowl.
- Dip the tofu batons first in the flour, then the egg, then in the sesame seeds. Make sure all sides are coated.
- Put these into a lined basket of an air fryer. Cook for 10 minutes at 170◦c.
- Meanwhile, make the dressing.
- Put all the ingredients for dressing ingredients into a blender or use a hand blender to blend until smooth. Season with salt and pepper to taste, and add a little boiling water if it is too thick. This can be kept in fridge for 2 days.
- Cook the quinoa as per pack instruction, then divide into four portions.
- Put the cabbage, broad beans and thinly sliced apple in a bowl with the dressing, and mix.
- Serve this on top of the top quinoa with the crispy tofu on top. Sprinkle with chopped fresh chilli and scallions. This recipe could also be followed using chicken strips, thinly sliced meat.
| Nutrition Information per portion | |
| Calories (kcal) | 749kcal |
Total Fat (g) Saturated (g) | 35g 7g |
Carbohydrates (g) Of which are sugars (g) | 64g 10g |
| Fibre (g) | 16g |
| Protein (g) | 36g |
Day 6
Dinner
One dish fish dinner
Serves: 4. Prep time: 20 minutes. Cook time: 30 minutes.
Ingredients
- 1 tbsp fresh marjoram or oregano
- 1 tbsp sweet paprika
- 3 chopped garlic cloves
- 3 tbsp Dunnes Stores Extra Virgin Olive Oil
- 4 120g salmon darnes with skin on (or hake)
- 2 medium sweet potatoes, peeled and cut into chunks (make these smaller than the softer veg, so they are all cooked at same time)
- 1 large head of broccoli, broken into florets
- 1 Ramiro pepper, cut in chunks
- 2 courgettes topped, tailed and cut in chunks
- 2 red onions, peeled and cut in wedges
- 1 punnet of cherry tomatoes
- 1 tin of Dunnes Stores Wholefoods Butter Beans in Water, drained and rinsed
- 2 tbsp Dunnes Stores Greek Olive Mix
- 200g cooked brown rice
- ½ tbsp Dunnes Stores Wholefoods Sunflower Seeds
- ½ tbsp Dunnes Stores Wholefoods Pumpkin Seeds
For Serving
- 100ml Irish Yoghurts natural spoonable kefir
- 4 lemon wedges
Method
- Preheat the oven to 180°c.
- In a bowl, mix the oregano, paprika, garlic, and extra virgin olive oil.
- Brush the salmon fillets with some of this mix and put back into the fridge.
- Put the vegetables, except tomatoes, butter beans, olives, and broccoli, onto large roasting dish and drizzle them with the rest of the of the garlic and herb paste. Cook for 15 minutes
- Now add the salmon, tomatoes, broccoli, butter beans and olives, sprinkle on the mixed seeds and brown rice. Put it back in the oven for another 15 minutes, until salmon is cooked.
| Nutrition Information per portion | |
| Calories (kcal) | 710kcal |
Total Fat (g) Saturated (g) | 42g 12g |
Carbohydrates (g) Of which are sugars (g) | 37g 10g |
| Fibre (g) | 10g |
| Protein (g) | 44g |
Day 7
Breakfast
Spiced banana and date smoothie
Serves: 2. Prep time: 5 minutes.
Note: Smoothies are a brilliant way of packing loads of nutritious ingredients into a convenient and delicious drink! The chia seeds in this smoothie provide omega- 3 fatty acids which are great for raising the good cholesterol in the body. Bananas are great sources of potassium, which helps to regulate your heartbeat.
Ingredients
- 2 medium ripe bananas
- ¼ cup Dunnes Stores Wholefoods Dried Dates
- 2 cups gluten free almond milk
- 2 tsp chia seeds, soaked (if you have time, put the chia seeds in 2 tbsp of water for 20 minutes)
- ½ tsp ground cardamom
- Juice of ½ lime
- A pinch ground cinnamon
- 4 ice cubes (optional)
Method
- Blend all ingredients in a food processor until smooth.
| Nutrition Information per portion | |
| Calories (kcal) | 200kcal |
Total Fat (g) Saturated (g) | 4g 0.4g |
Carbohydrates (g) Of which are sugars (g) | 34g 31g |
| Fibre (g) | 3.5g |
| Protein (g) | 4.7g |
| Salt (g) | 0.32g |
Day 7
Lunch
Tossed Spinach Salad with Chicken, Orange, and Nuts
Serves: 4. Prep time: 10 minutes.
Ingredients
- 100g Dunnes Stores Tender Baby Spinach Leaves, washed and dried
- 20g washed rocket leaves
- 20g Dunnes Stores Wholefoods Pine Nuts, toasted
- 50g Dunnes Stores Wholefoods Walnut Halves/Hazelnuts
- 160g of cooked chicken, shredded
- 4 mandarins or easy peelers, peeled and segmented
- 8 cherry tomatoes, halved
For the Dressing
- 40ml freshly squeezed orange juice
- 60ml Dunnes Stores Pure Olive Oil
- 1 tsp sesame seeds
- 1 tsp honey
- ¼ tsp turmeric powder
- A pinch of salt, cracked black pepper
Method
- Put all the ingredients for the dressing in a glass jar. Put the lid on and shake vigorously until mixed.
- In a bowl, put the chicken, orange, nuts, and tomatoes. Add half the dressing and toss this all gently through the spinach and rocket. Serve with gluten free wholegrain bread.
Note: This salad could also be served for dinner by increasing the amount of chicken and serving it with baby boiled potatoes.
| Nutrition Information per portion | |
| Calories (kcal) | 291kcal |
Total Fat (g) Saturated (g) | 21g 2.6g |
Carbohydrates (g) Of which are sugars (g) | 8.8g 8.4g |
| Fibre (g) | 2.6g |
| Protein (g) | 15g |
| Salt (g) | 0.57g |
Day 7
Dinner
Mexican style Fakeaway
Serves: 4. Prep time: 15 minutes. Cooking time: 25 minutes.
Ingredients
- 1 tin of Dunnes Stores Black Beans in Water, rinsed and drained
- 100ml of gluten free vegetable stock
- 2 tbsp Dunnes Stores Extra Virgin Olive Oil
- 1 onion, chopped
- 1 Ramiro pepper, diced
- 1 tsp ground cumin
- ¼ tsp dried oregano
- ½ tsp smoked paprika
- A pinch of salt
- 200g button mushrooms, sliced
- 8 gluten free tortilla wraps
- 100ml Dunnes Stores Italian Tomato Passata
- 100g Dunnes Stores Grated Mozzarella
- 1 avocado, peeled and sliced
- 2 tbsp coriander, chopped
Method
- Preheat oven to 170◦c.
- Place beans and half the stock in a blender, a blend coarsely.
- Heat 2 tbsp oil in a non-stick pan. Add onion, diced pepper, cumin, oregano, paprika and salt. Cook until softened.
- Add the mushrooms, stir until coated and softened. Add the coarsely blended beans and simmer on low heat for about 5 minutes.
- Heat the gluten free wraps for 1 minute in the microwave.
- Take an ovenproof casserole dish, pour in half the passata.
- Divide the black bean and mushroom filling into to each tortilla, roll each one and place with the join facing down into the sauce in the base of the dish.
- Pour the remainder of passata over the wraps. Top with half of the cheese.
- Cover with foil and cook for 20 minutes.
- Remove from the oven and sprinkle with the remaining cheese, coriander and sliced avocado before serving.
| Nutrition Information per portion | |
| Calories (kcal) | 502kcal |
Total Fat (g) Saturated (g) | 22g 6.5g |
Carbohydrates (g) Of which are sugars (g) | 46g 11g |
| Fibre (g) | 23g |
| Protein (g) | 18g |
| Salt (g) | 1.7g |
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