Author: Padraic Guilfoyle

Alcohol is a toxic, addictive drug that can be very damaging to health. Alcohol products, mainly beer, spirits and wine can be marketed without reference to alcohol in the advertising. Alcohol is consumed without restraint or regard for its health consequences.
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Auntie Maureen’s Plum Pudding by Neven Maguire @macneanhouse Co.Cavan 😋🇮🇪

Makes 2x 1.2 litre (2 pint) puddings

Nothing beats the flavour of homemade Christmas pudding, but it’s important to get good-quality fruit and it’s best made at least 1 month in advance.

I love plum pudding, hot or cold, with lashings of cream, but the spiked almond custard is even more special. I always look forward to it. A big thank you to Auntie Maureen for this recipe.

Ingredients

  • 50g (2oz) plain flour
  • 1/2 tsp ground mixed spice
  • 1/2 tsp ground cloves
  • 1/4 tsp ground nutmeg
  • 225g (8oz) sultanas
  • 175g (6oz) butter, melted, plus extra for greasing
  • 175g (6oz) fresh white breadcrumbs
  • 175g (6oz) light brown sugar
  • 175g (6oz) raisins
  • 50g (2oz) currants
  • 50g (2oz) candied mixed peel
  • 50g (2oz) blanched almonds, hopped
  • 1/2 eating apple, peeled, cored and diced
  • 1/2 small carrot, grated finely grated rind and juice of
  • 1 lemon
  • 2 eggs, lightly beaten
  • 300ml (1/2 pint) stout
  • fresh redcurrant sprigs, to decorate (optional)
  • icing sugar, to decorate (optional)
  • spiked almond custard, to serve

Method

  1. Sift together the flour, mixed spice, cloves and nutmeg. Add the sultanas, melted butter, breadcrumbs, sugar, raisins, currants, mixed peel, almonds, apple, carrot and the lemon rind and juice and mix until well combined. Gradually add the beaten eggs, stirring constantly, followed by the stout. Mix everything together thoroughly and cover with a clean tea towel, then leave in a cool place overnight.
  2. Use the fruit mixture to fill 2 x 1.2 litre (2 pint) greased pudding bowls. Cover with a double thickness of greaseproof paper and tin foil, then tie tightly under the rim with string. Store in a cool, dry place overnight.
  3. To cook, preheat the oven to 150°C (300°F/gas mark 2).
  4. Stand each pudding basin in a large cake tin three-quarters full of boiling water, then cook in the oven for 6–8 hours (or you can steam them for 6 hours in the usual way). Cool and re-cover with clean greaseproof paper. Again, store in a cool, dry place.
  5. On Christmas Day, re-cover with greaseproof paper and foil. Steam for 2–3 hours, until completely cooked through and tender. Decorate with the redcurrant sprigs and a light dusting of icing sugar, if liked.
  6. To serve, cut the plum pudding into slices and arrange on serving plates. Have a separate jug of the spiked almond custard so that everyone can help themselves.
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Can eating really affect our sleep? @keelingsfruits. Try Banana with Nut Butter, Yogurt with chopped nuts or nut butter, Hot milk with cinnamon, kiwis and some dark chocolate

keelingsfruits

I don’t know about you but I love my bed! And I firmly believe that a good night’s sleep can make you feel so good! Breathing, eating and sleeping are three of the most basic and essential functions we do as humans. But can food affect our sleep or does our sleep affect our food? The reality is that it is probably a bit of both…On average we need between 7-9 hours’ sleep per night with some people managing on less and others may need more. Lack of sleep can lead to irritability, fatigue and difficulty concentrating. However chronic poor sleep has been linked to obesity, diabetes and heart disease.

In general, research has found that eating in line with the Mediterranean or DASH diet, both of which promote fruits and vegetables, fiber rich foods and healthy mono-unsaturated and polyunsaturated fats tends to be associated with better quality sleep. Magnesium is a mineral that is reported to help with sleep regulation and is found in bananas, nuts, green vegetables, tofu and dairy. Melatonin is a micronutrient present in some foods but also a hormone that occurs naturally in the body and helps control sleep patterns. Melatonin, is found in tart cherry juice, eggs, nuts and dairy. Interestingly the tradition of hot milk before bed comes from Roman times… and milk contains both magnesium, melatonin and an amino acid called tryptophan which helps produce serotonin and melatonin.

Kiwifruit is another food that has been reported to have a positive impact on sleep duration and quality. In one four-week trial of adults with sleep problems, consumption of two kiwifruits per day one hour before bedtime significantly increased total sleep time and sleep efficiency. A potential reason for this is that they are a rich source of antioxidant and contain the hormone serotonin. Either way they are also great sources of vitamin C and great for keeping bowel movements regular.

Do you ever feel like you make poorer food choices when you’re tired? There may be good reason behind this. Sleep deprivation can cause a drop in Leptin levels (a hormone that signals fullness) and increases the hormone Ghrelin (hormone that stimulates appetite). This change in hormones can explain why you might eat more when missing sleep or why you tend to eat more without feeling full when you have had minimal sleep. US research from Cedar- Sinai Medical Centre also found that lack of sleep increased insulin resistance. So, we can see that regular good night sleep helps manage hormones, appetite and possible food choices.

Caffeine and alcohol can negatively affect falling asleep and sleep quality so best to keep within healthy limits if struggling with sleep. Maybe keep the caffeine to before midday!

Some sleepy bedtime snack ideas!

  1. Banana with Nut Butter
  2. Yogurt with chopped nuts or nut butter
  3. Hot milk with cinnamon
  4. 2 kiwis and some dark chocolate
  5. Cherry juice drink made with hot water
  6. Porridge topped with banana
  7. Oatcakes topped with cream cheese and berries
  8. Cherries
  9. Wholegrain cereal with milk
  10. Mixed nuts

•

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Neven’s Recipes -Crispy Salmon, Pomegranate, Couscous. Marty in the Morning @rte Lyric FM

Ingredients

  • 250g (9oz) couscous
  • 2 tbsp extra virgin olive oil, plus a little extra, if liked
  • 500ml (18fl oz) boiling water
  • 75g (3oz) rice flour
  • 1 tbsp sumac, plus extra to garnish
  • 150g (5oz) organic salmon fillets, pin-boned and skinned
  • 75g (3oz) toasted pumpkin seeds
  • 2 tbsp flax seeds finely grated rind of 1 lemon
  • 2 large handfuls of watercress
  • 1 small pomegranate, halved and seeds removed (skin discarded)
  • lemon wedges, to garnish
  • HARISSA YOGHURT:
  • 2 heaped tbsp thick Greek yoghurt
  • 2 tsp harissa paste
  • sea salt and freshly ground black pepper

Method

Neven Says: “This is a super-healthy dish packed full of omega-3. Sumac is made from the dried berries of a flowering plant that are ground to produce an acidic, reddish- purple powder that is very popular in the Middle East.

Place the couscous in a heatproof bowl and season well, then stir in 1 teaspoon of the oil. Pour over the boiling water, cover tightly with cling film and set aside.

Heat the rest of the olive oil in a large non-stick frying pan over a medium to high heat. Put the rice flour in a shallow dish with the sumac and season generously with salt and pepper. Dust the salmon in the flour mixture, shaking off any excess. Add to the heated oil in the frying pan and cook for 2–3 minutes on each side, until crisp and golden.

Meanwhile, fluff up the couscous with a fork, then fold in the pumpkin seeds and flaxseeds with the lemon rind. At the last moment, roughly chop the watercress and toss it through the couscous with the pomegranate seeds.

Mix the yoghurt and harissa together in a small bowl and season to taste. Cover with cling film and chill until needed.

Arrange the crispy salmon on plates and add an extra light sprinkling of sumac. Add a small mound of the couscous, then drizzle over a little extra olive oil, if liked. Garnish with lemon wedges and add a spoonful of the harissa yoghurt to serve.

https://www.rte.ie/radio/lyricfm/marty-in-the-morning/
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Cozy, creamy, and full of flavor. This butternut squash risotto blends hearty brown rice with colorful vegetables for a nourishing twist on a classic comfort food. @MayoClinic

Butternut squash risotto is a delightful and nutritious dish that combines the creamy texture of traditional risotto with the wholesome goodness of brown sushi rice and a medley of vibrant vegetables. Perfect for a cozy dinner or a special occasion, enjoy a hearty and healthy meal that will leave you feeling satisfied and nourished.

Servings: 6
Serving Size: ¾ cup

Nutritional Information Per Serving

  • 171 calories 
  • 5 g total fat
  • 3 g saturated fat 
  • 0 g transfat
  • 0 g monounsaturated fat 
  • 13 mg cholesterol 
  • 362 mg sodium
  • 24 g total carbohydrate 
  • 3 g dietary fiber 
  • 4 g total sugars 
  • 8 g protein

Ingredients 

  • ½ cup uncooked brown sushi rice
  • 1 teaspoon olive oil
  • 1 cup diced onion
  • 4 cups low-sodium chicken stock
  • 1 cup white wine
  • 2 cups roasted butternut squash, chopped
  • 1 cup chopped zucchini
  • ½ cup frozen peas
  • 5 chopped crimini mushrooms
  • 1 tablespoon chopped sage
  • 1 teaspoon chopped thyme
  • ½ cup shredded Asiago cheese
  • 1 tablespoon heavy cream
  • ½ teaspoon kosher salt
  • ½ teaspoon ground black pepper

Directions   

  1. Follow package directions to partially cook the rice for about 40 minutes. Drain excess water and set aside.
  2. Preheat a medium sauté pan to medium-high heat and add olive oil.
  3. Add the onions and sauté until soft.
  4. Add the rice to the pan and sauté with the onions for about 2 minutes, stirring continuously.
  5. Reserve 1/2 cup of stock. Then pour 1/2 cup of stock into sauté pan and let it absorb into the rice.
  6. Stir in 1/2 cup of wine and let it absorb into the rice.
  7. Continue adding stock and wine in 1/2-cup increments, cooking each time until the liquid is absorbed before adding more, about 30 to 45 minutes total.
  8. Add the squash, zucchini, peas, mushrooms, sage and thyme to the pan, and cook until the vegetables are soft, about 3 to 5 minutes.
  9. Add the last 1/2 cup of the stock. Once the stock is absorbed into the rice, add the cheese, cream, salt and pepper; stir well.

Dietitian’s tip:

Traditional risotto is made with uncooked white rice. Brown rice adds fiber and nutrients, but it takes a long time to make risotto this way. That’s why this recipe calls for partially cooking the rice.

Created by the executive wellness chef and registered dietitians at the Mayo Clinic Healthy Living Program.

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Keeling’s Raspberry Heart Galette for Christmas

We’re all loved up on Raspberry Heart Galette! Valentines or galentines? This recipe covers all bases!

Difficulty Beginner

Category

Christmas

Fruit Type Raspberries

Prep Time25 mins

Cook Time30 minsT

Total Time55 mins

Ingredients

375 g Keeling’s raspberries3 punnets

1 tbsp caster sugar

Squeeze of lemon

1 packet of shortcrust pastrythawed if bought frozen

1 tbsp flour

1 eggbeaten

Handful flaked almonds

Directions

1

Place raspberries in a medium sized bowl then sprinkled over caster sugar and squeeze over some lemon juice. Stir with a fork so that some of the raspberries are broken up, but still maintaining plenty of whole ones. Set aside.

2

Pre-heat the oven to 200°C / 180°C fan assisted and place a flat baking sheet or overturned tray in the oven to pre-heat.

3

Roll out chilled shortcrust pastry on a floured surface to about 5mm thick then transfer to a baking tray lined with parchment paper. Using a sharp knife, cut the pastry into a large heart, discarding the trimmed pieces of pastry.

4

Sprinkle the flour over the middle of the pastry, this will help thicken the juices while baking, then tip out the raspberries on top and spread out over the pastry in an even layer, but keep a 4-5cm border around the edges.

5

Fold the pastry border up and over the filling, shaping the galette into a heart as you fold the edges over, until you’re back where you started, crimping the pastry together where the folds meet to help them stick.

6

Brush the pastry border with beaten egg and sprinkle with flaked almonds.

7

Place the tray directly on top of the hot tray already in the oven and bake until pastry is golden, 30-35 minutes.

8

Remove from the oven and leave to stand for about 5-10 minutes before serving with scoops of ice-cream or dollops of whipped cream while still warm.