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