Nutrition with Therese

Therese Conlon-Barratt
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Recipes

🌸 BEAN BURGER LETTUCE WRAP

❤️ your heart will be thankful❤️

🌸 Fancy a burger with all the trimmings while wanting to keep it light and healthy?

🌸 Fancy a burger with all the trimmings while wanting to keep it light and healthy?

🌸 Easy Peasy
Replace the meat burger with a bean burger
Replace the bun with a piece of iceberg lettuce
Keep the onion, tomatoes and relish or any dressing.

🌸I won’t lie, it can get a bit messy to eat but totally worth it.

🌸To save time, batch cook and have for lunch over 2 days. They will keep in the fridge for 3 days.

🌸 The relish I used in the picture is made of wild garlic and fresh parsley blended with a little mayo, yogurt and lemon juice – thanks to hubby’s bright idea.

🌸 Ingredients include –
🍋 1 tin of black beans
🍋 handful of fresh coriander
🍋1 tsp of cumin
🍋1/4 cup of bread crumbs or flour – I use gluten free for both
🍋1/4 cup of cooked sweet potato (not soggy but firm)
🍋1 tbsp of Worcestershire sauce
🍋 1/2 tsp of chilli powder – optional.

METHOD:
Pat dry black beans or allow to dry in low heated oven to remove moisture.
Now place the beans and all remaining ingredients in a blender until coarse texture. If a bit wet add a little more flour or bread crumbs.
Shape into 4 burger shapes and cook on an olive oiled griddle pan for approximately 10 minutes on each side. Alternatively place in the oven (160C) for 20 minutes- turning half way.

Enjoy x

🌸4 minute smoothie
to support people with cardiovascular conditions such as high blood pressure :

🌸 Spinach
🌸Chopped frozen beetroot
🌸Blueberries
🌸Strawberries
🌸Celery
🌸Flaxseeds
🌸Plain yogurt
🌸100ml of pure pomegranate juice

🌸top up with water

Ta daa

🌸I call it my ‘Nitric Oxide smoothie’

Any foods that increase production of nitric oxide in our bodies support our vascular system (veins & Arteries)
All of these foods will help with this

Any other questions of how I can help someone with cardiovascular issues please get in touch.

🌸 No sugar, high protein, high fibre meal in under 5 minutes

🌸 Struggling for time? got a 101 things to do while trying to eat well?

🌸 Then try this quick lunch/dinner 👍

❤️Perfect for THE HEART or any CARDIOVASCULAR issue including DIABETES❤️

🌸All you need is –

❤️1/4 a red onion chopped
❤️1/2 a time of organic black beans
❤️ 2 tsp of harissa paste (I use Biona)
❤️ 1 handful of chopped coriander
❤️ Squeeze of lemon 🍋
❤️ 1 slice of toasted high protein & fibre bread (I use heart of nature)

Lightly cooked the onion, beans and harissa paste for 2 minutes then add the coriander and lemon juice. Pile on top of the toast.
‘Ta Da’

🌸Easy peasy healthy meals🌸

🌸GOLDEN TURMERIC LATTE my favourite at the moment! Can’t get away from it.
🌸Why?

It’s got lots of research supporting it’s role in reducing inflammation associated with so many conditions! And particularly for many of my clients who have cardiometabolic disease, then anything that can add to bringing down inflammation is a gift.
Also
🌸it can replace caffeine lattes that can increase blood pressure in some people
🌸And by adding turmeric powder or fresh turmeric root to multiple things you eat throughout the day, such as sautéed veggies, curry dishes, smoothies, and “golden milk,” could be a great way to take advantage of curcumin’s (compound of turmeric) anti-inflammatory health benefits.
🌸 to increase curcumins absorption try one of the following-
Adding black pepper has been found to boost curcumin’s bioavailability by 2,000%.
When consumed with fat, curcumin can bypass the liver and be directly absorbed into the lymphatic system.
Try it and tell me what you think.
🌸PUKKAs golden latte in the picture is perfect but if you fancy making your own you can add in ginger, cinnamon, honey and warm nut milk.

🌸it’s hot hot hot!

Time for ice cream!
Not just any ordinary Ice cream!

If you fancy a yummy creamy healthy alternative while also getting TWO portions of fruit then look no further.

❤️your heart will thank you

🌸Ingredients
2 bananas sliced and frozen
I cup of mixed frozen pineapple & mango chunks
1/2 tsp of vanilla
2-3 tbsp of coconut cream (add more if you wish)

🌸Method
Take frozen fruit from freezer 15 min before placing in the blender (to protect your blender) along with cream and vanilla. Mix till smooth. Add more fruit or cream to your liking if you wish.
Serve in two bowls with sprinkled chopped nuts or granola on top and a drizzle of almond butter.

🌸Enjoy as a yummy treat

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