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Healthy Eating Recipes From One4all Retailers

 Healthy Eating Recipes From One4all Retailers Healthy Eating Recipes From One4all Retailers

Many of us strive to eat healthier, whether it’s a complete lifestyle change or a reset to normal habits after periods of indulgence. The good news is healthy eating doesn’t need to be complicated. One4all food retailers have lots of tasty, easy, and quick recipes for breakfast, lunch, dinner and snacks so you’ll no longer need to reach for processed, ready meals or the takeaway menus.

Check out these recipes below and dig out your One4all Gift Card to stock up on the ingredients:

Lunch/Dinner: 

Healthy Lasagne

Recipe via Tesco

Ingredients:

  • 500g lean minced beef
  • 2 onions, finely chopped
  • 2 celery sticks, trimmed
  • 3 garlic cloves, peeled and crushed
  • 2 large carrots, peeled, grated
  • 150ml red wine
  • 400g tin chopped tomatoes
  • 400ml hot beef stock
  • 3 bay leaves
  • 1 teaspoon black peppercorns
  • 550ml semi-skimmed milk
  • 3 tablespoons cornflour
  • 2 teaspoons Dijon mustard
  • ¼ whole nutmeg, freshly grated
  • 2 large courgettes, very thinly sliced lengthways (approx. 2-3mm thick)
  • 4 vine tomatoes, sliced
  • 40g vintage Cheddar, coarsely grated
  • 20g Parmesan, finely grated
  • green salad or greens, to served

Directions:

Preheat the oven to gas 6, 200°C, fan 180°C. Heat a large non-stick heavy-bottomed saucepan, add the mince, season well and fry over a medium-high heat for 5 mins, stirring frequently until golden brown. Add half the chopped onions and the celery and season. Fry over a medium heat for 5-6 mins or until softened. Add the garlic and fry for another minute. Add the grated carrots and red wine and bubble for 3-4 mins.

Then add the tinned tomatoes, stock, and one of the bay leaves and bring to the boil. Cover with a lid, turn down the heat to medium-low and leave to simmer for 45 mins, stirring occasionally. Remove the lid and simmer for another 15 mins or until the sauce has thickened slightly.

While the mince is cooking, put the rest of the onion in a saucepan with the remaining bay leaves, peppercorns and the milk (reserving 3 tablespoons) and place over a low heat. Bring to a gentle simmer and cook for 2–3 mins. Remove from the heat and leave the milk to infuse for 10 mins. Drain through a sieve and discard the bay leaf, onion and peppercorns.

Put the cornflour in a small bowl, add the reserved milk and whisk to a thick paste. Add to the infused milk, place over a low heat and simmer, stirring frequently for 5 mins or until thickened. Add the mustard and grated nutmeg and season well, adding a little more milk if the sauce is too thick.

Blanch the courgette slices in a large pan of boiling salted water for 1 min, remove from the boiling water with tongs and drain well on kitchen paper. (It's important to get rid of as much water as possible at this stage or the lasagne will be very watery.)

Spoon half of the mince mixture into a lasagne dish. Top with an even layer of blanched courgettes, then season well. Repeat with the rest of the mince and finish with the rest of the courgettes. Pour the white sauce over the top and place the sliced tomatoes in lines on the top. Mix the Cheddar and Parmesan cheeses and sprinkle over the top. Bake for 30 mins or until golden-brown and bubbling.

Divide between 6 plates and serve with green salad or greens.

Vegan Thai Green Curry

Vegan Thai Green CurryVegan Thai Green Curry

Recipe via Tesco

Ingredients:

  • 300g easy-cook brown rice
  • 3 teaspoons olive oil
  • 250g asparagus, woody ends trimmed
  • 1 garlic clove, finely chopped
  • 200g green Thai curry paste
  • 300ml light coconut milk
  • 1 aubergine, diced
  • 1 small courgette, sliced into rounds
  • 150g pack edamame beans (optional)
  • 1 tablespoon reduced-salt soy sauce, plus 1 tsp
  • ½ lime, juiced, plus wedges to serve (optional)
  • 396g pack firm tofu, diced
  • 1 red bird’s-eye chilli, thinly sliced (optional)
  • 10g fresh Thai basil leaves or coriander, roughly chopped

Directions:

Cook the rice to pack instructions. Meanwhile, put a baking tray in the oven and preheat it to gas 6, 200°C, fan 180°C. Put 1 teaspoon oil on the tray and arrange the asparagus in an even layer. Roast for 8 mins, turning the asparagus once until lightly browned and just tender.

Heat 1 teaspoon oil in a large saucepan over a medium-low heat, add the garlic and cook for 2 mins until lightly golden. Add the curry paste and cook for a further 2-3 mins until very fragrant. Stir in the coconut milk and 100ml water. Add the aubergine and courgette, cover and simmer over a low heat for 3 mins. Stir in the edamame beans (if using), 1 tablespoon soy sauce and the lime juice.

Meanwhile, heat 1 teaspoon oil in a nonstick frying pan over a medium-high heat until hot. Add the tofu and fry for 5 mins until golden brown on all sides. Season with 1 teaspoon soy sauce and black pepper. Scatter the tofu over the curry. Divide between 4 bowls and top with the asparagus. Garnish with the chilli (if using) and basil, and serve with the rice.

Spicy Houmous & Chicken ‘Pizzas’

Spicy Houmous & Chicken ‘Pizzas’Spicy Houmous & Chicken ‘Pizzas’

Recipe via Tesco

Ingredients:

  • 4 wholemeal tortilla wraps
  • 250g frozen mixed sliced peppers
  • 1 ½ tablespoons reduced fat red pepper houmous
  • 485g pack ready to eat roast chicken breasts
  • 65g rocket

Directions:

Preheat the grill to medium-high. Toast 4 Wholemeal Tortilla Wraps on 2 baking trays for 1 min each side or until crisp; set aside on the trays. 

Preheat the oven to gas 6, 200°C, fan 180°C. Cook 250g frozen Mixed Sliced Peppers to pack instructions. Spread each toasted wrap with 1½ tbsp Reduced Fat Red Pepper Houmous and add the peppers. 

Slice a 485g pack Ready to Eat Roast Chicken Breasts, then divide between the pizzas and warm through in the oven. Top with 65g Rocket, then drizzle with olive oil to serve.

Smokey Bean & Root Veg Stew

Smokey Bean & Root Veg StewSmokey Bean & Root Veg Stew

Recipe via SuperValu

Ingredients:

  • 1 beetroot, grated
  • 1 pinch black pepper
  • 400 g cannellini beans, drained & rinsed
  • 1 carrot, grated
  • 2 sticks celery, thinly sliced
  • 400 g chopped tomatoes
  • Crusty bread, to serve
  • 1 tablespoon dried thyme
  • 2 cloves garlic, thinly sliced
  • 400 g kidney beans, drained & rinsed
  • 1 tablespoon maple syrup
  • 2 tablespoons olive oil
  • 1 red chilli, deseeded and thinly sliced
  • ½ teaspoon salt
  • 2 tablespoons soy sauce
  • 3 spring onions, thinly sliced
  • 1 teaspoon SuperValu smoked paprika
  • 5 tablespoons white wine

Directions:

Heat the oil in a large frying pan or heavy-bottomed pot set on a high heat. Once the oil is hot, add the spring onions, celery, carrot, beetroot, garlic, chilli and salt and cook for 7 minutes, stirring regularly to avoid burning. You’re looking for the carrot and beetroot to break down a little and go a little crispy.

Add the tomatoes, beans, wine, soy sauce, maple syrup, thyme, smoked paprika and a pinch of black pepper. Stir regularly and continue to cook on a high heat until it starts to boil, then reduce the heat to medium and cook for 6 to 7 minutes, until warmed through.

Ladle into bowls and serve with couscous or a good chunk of bread.

Breakfast:

Coconut Protein Pancakes

Coconut Protein PancakesCoconut Protein Pancakes

Recipe via SuperValu

Ingredients:

  • 1 teaspoon apple cider vinegar
  • 1 teaspoon baking soda
  • 2 tablespoons coconut flour
  • 100ml coconut milk
  • 2 teaspoons coconut oil
  • 3 eggs
  • 1 teaspoon ground cinnamon
  • ½ teaspoon salt
  • 1 teaspoon vanilla extract
  • 1 tablespoon whey protein powder, vanilla or chocolate flavour

To serve

  • 1 handful SuperValu Blueberries
  • 1 handful SuperValu Strawberries

Directions:

Blend the eggs, milk, protein powder, coconut flour, cinnamon, baking soda, vanilla, vinegar and salt together to make a batter.

Melt the coconut oil in a non-stick frying pan set over a medium high heat. Using a ladle, pour small amounts of batter into the hot pan. Cook the pancakes in batches for 3 minutes on one side, until bubbles start to form on the surface, then flip over and cook for a further 30 seconds.

Serve the pancakes with blueberries, strawberries
and a sprinkle of cinnamon.

Tip: Small pancakes are much easier to flip. Once they get too big, things can get messy!

Breakfast Burritos

Breakfast BurritosBreakfast Burritos

Recipe via Tesco

Ingredients:

  • 375g sweet potatoes, peeled and halved
  • 125g light Cheddar, grated
  • 4 teaspoons olive oil
  • 1 red pepper, deseeded and chopped
  • 1 green pepper, deseeded and chopped
  • 6 eggs, beaten
  • 15g fresh parsley, chopped
  • 8 wholemeal tortilla wraps

Directions:

Boil the sweet potatoes for 8 mins. Drain and leave to steam-dry and cool a little. When cool enough to handle, grate the potatoes and put in a large bowl. Stir in the cheese.

Meanwhile, heat half the oil in a nonstick frying pan. Add the pepper and stir-fry for 5-10 mins until softened. Remove from the pan and set aside.

Heat the remaining oil in the frying pan. Add the beaten egg and cook over a medium heat for 1-2 mins, stirring occasionally with a rubber spatula, to softly scramble. Season and set aside.

Stir the peppers and parsley through the grated potato mixture. Divide between the wraps (in a vertical strip slightly to one side). Spoon the scrambled egg on top of each strip.  Enclose the top and bottom ends, then roll up to enclose fully. Slice in half to serve.

Make ahead tip: Wrap the filled, rolled burritos in foil and allow to cool completely. Chill for 3 days or freeze for up to 3 months. If frozen, defrost overnight in the fridge (in their foil). Once defrosted (or if cooking from chilled), bake the burritos in the foil in a preheated oven at gas 6, 200°C, fan 180°C for 20 mins to fully heat through.

Breakfast Crumbles

Breakfast CrumblesBreakfast Crumbles

Recipe via Tesco

Ingredients:

  • 150g blackberries
  • 2 apples, peeled and diced
  • 1 lemon, zested 
  • Butter, for greasing
  • 100g granola

Directions:

Preheat the oven to gas 4, 180’C, fan 160’C. Mix together the blackberries, apples and lemon zest.

Grease 4x150ml ramekins with butter and divide the fruit between them. Top with the granola. Bake for 35 mins, until golden and crisp.

Snacks: 

Superfood Turmeric Balls 

Superfood Turmeric Balls Superfood Turmeric Balls

Recipe via SuperValu

Ingredients:

  • 100 g cashew nuts
  • 2 tablespoons coconut oil
  • Desiccated coconut, for coating
  • 100 g Dried Mango, roughly chopped
  • 1 handful goji berries
  • ½ teaspoon ground ginger
  • ½ tespoon ground turmeric
  • 50 g pitted dates, roughly chopped
  • 30 g Porridge Oats

Directions:

Put the cashew nuts in a food processor and pulse until they form a texture like breadcrumbs. Chop the dried mango into small pieces with a scissors before putting in the food processor. Then add the chopped mango and all the remaining ingredients except the coconut and blend for 1 minute, until the mixture comes together and forms a ball. Roll into individual balls about the size of a Brussels sprout.

Shake some desiccated coconut or finely chopped nuts into a shallow bowl. Roll the balls in the coconut or nuts to coat.

Stored in an airtight container, these balls will keep for up to a week in the fridge.

Banana Cupcakes

Banana CupcakesBanana Cupcakes

Recipe via Tesco

Ingredients:

  • 100g baking spread
  • 50g soft light brown sugar
  • 3 bananas (about 300g)
  • 2 eggs
  • 150g plain flour
  • 2 teaspoons baking powder
  • ½ teaspoon cinnamon
  • A pinch of ground nutmeg
  • 12 dried banana slices

Directions:

Preheat the oven to gas 4, 180°C, fan 160°C. Line a 12-hole cupcake tin with paper cases.

Add the butter and sugar to a large bowl and beat together with an electric whisk for 2-3 mins until light and fluffy. Peel the bananas and add to the bowl in rough chunks along with the eggs. Beat again until everything is well combined and creamy.

Sieve together the flour, baking powder and ground spices into another bowl. Add to the banana mixture and gently mix to combine.

Divide the mixture between the paper cases and smooth the tops before adding a banana slice to each. Bake for 20-25 mins until golden and springy to the touch. Cool in the tin for 10 mins before transferring to a wire rack to cool completely. The cakes will keep for up to 3 days in an airtight container.

Tip: For a change, try using coconut oil instead of the butter and adding 50g desiccated coconut along with the flour. This also makes the cupcakes dairy-free.

Maple & Seed Flapjacks

Maple & Seed FlapjacksMaple & Seed Flapjacks

Recipe via SuperValu

Ingredients:

  • 40g desiccated coconut
  • 70g ground flaxseeds
  • 160ml maple syrup
  • 200g porridge oats
  • 40g raisins
  • 1 pinch salt
  • 40g sesame seeds
  • 40g sunflower seeds
  • 40g SuperValu Goodness pumpkin seeds
  • 160ml SuperValu sunflower oil

Directions:

Preheat the oven to 140°C.

In a bowl, mix the oats with the oil until fully coated. 

Add all remaining ingredients into the bowl and mix well. 

Line a standard baking tray (20cm x 30cm x 6cm high) with baking parchment. 

Roll out the mix on a flat baking tray, making sure it is around 2.5cm/ 1in thick. Ensure to compact it well so that it stays together once baked. 

Bake in the oven for 30 - 40 minutes and leave to cool before cutting. 

GVS Gift Voucher Shop DAC. Trading as The Gift Voucher Shop, Registered in Ireland No. 348932. Registered Office: One4all Unit 2, Swords Business Park, Swords, Dublin, K67 Px82, Ireland. © 2019 The Gift Voucher Shop