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Healthy Cookery

 

AIB Health Fair 2017 Healthy Cookery

Jeeny and I were priveledged to attend the AIB Health Fair in Ballsbridge on the 29th March. We had such a great day and met with so many lovely people. It was an outstanding success and so many people gained so much from it. Here are some photos along with the recipes we done on the day.

AIB Team Photo 

The Health & Wellness Committe at AIB Health Fair

 

Recipes

Chicken Satay

Chicken Satay Curry

 

Ingredients:

  • 2 Chicken Breast (diced)
  • 1 teaspoons rapeseed oil (any oil)
  • 1 Red Chili (finely chopped)
  • 2-3 Cloves Garlic (finely Chopped)
  • 1 Tablespoon Grated Ginger
  • 1 Onion (chopped bite sizes)
  • ½ Red + ½ Green Pepper (Chopped Bite sizes)
  • 2 Tablespoon Curry Powder
  • 1 Tablespoon Soy Sauce
  • 2 Tablespoon Peanut Butter
  • ½ Can Coconut Milk
  • ½ Cup of Water
  • 1 Lime Zest
  • Salt & Pepper

Instructions:

1.- Heat a wok or deep frying pan on medium-high heat, add a teaspoon of oil. Add Chicken to the pan, chili, ginger, garlic, onions and peppers, salt & pepper, stir fry 3-5 minutes until chicken is partially cooked.

2.- Add curry powder, soy sauce, peanut butter, coconut milk, water and lime zest. Cook for 10-12 minutes at medium-low heat uncovered. (Add a bit of water if the sauce is too thick).

3.- Serve with wholegrain Rice, quinoa or Noodles, garnish with fresh chopped coriander.

 

Asian Salmon

Asian-Salmon small 

 

Ingredients:                           

• 1 cup light soy sauce

• 1/4 cup honey

• 4 salmon fillets (about 1.5 lb.)

• Kale, Bok Choy or Spinach

•Sprinkle of Sesame seeds

Servings: 4

Method:

1.- Mix soy sauce and honey. Reserve 1/4 cup of marinade in a separate bowl.

2.- Place salmon fillets, skin-side up, in the marinade. Allow to marinate for at least 5 minutes, (the longer you leave it to marinade the better).

3.Cook salmon under the pan skin-side down and broil without turning until exterior is well caramelized and the fish is just cooked through, 3-4 minutes each side, depending on thickness of the fillet.

4.-Shred the kale finely and wash. Steam fry the kale, (cabbage, bok choy or spinach) on the same pan with 2 Tbsp. of the marinade for 2-3 minutes, medium to high heat, ready to serve with a sprinkle of sesame seeds.

My Nutrition Tips: Serve with soba or wholegrain noodles, quinoa or brown rice. You can use the marinade as a glaze for the salmon. Also, you can add ginger, chili, garlic or 5 spice to the marinade, to make a more flavorsome glaze. 

 

 

Energy Bites

 

 Ingredients:

 

  • 1 cup almonds
  • 1 cup desiccated coconut or oats
  • A Large handful of pitted dates
  • 1-2 tbsp. of maple syrupenergy bites

 

Instructions:

 

  1. Blend almond & coconut/oats in a food processor then add dates slowly, you might need more dates, honey or maple syrup depending on your food processor.
  2. Work the dough & Make into balls with your hands or melon baller, you can eat them plain or you could roll them on coconut, cocoa powder, sesame seed or dip them in melted dark chocolate.
  3. Keep in an airtight container or freezer bags, they will last for weeks (as all ingredients are dry fruit & nuts) no dairy, no wheat, no refined sugars. Enjoy!

 

*Tip: You can add different flavours to this basic recipe, vanilla, orange zest, cocoa powder, cinnamon, chia seeds, honey, hazelnuts, cashew nuts, etc

 

 

 Mojito Cleansing Cocktail 

 Mojito

 

(Super Detox Drink)

Ingredients:

  • 1 Litre of water
  • 4 Limes
  • A handful of Fresh Mint
  • 4 tbsp of Honey
  • Plenty of Ice

Method:

1. In a deep jug, add the mint, honey and juice of the limes, then add 2 half limes into the jug with skin.

2. Blitz a little with a food blender and add a little water, honey or brown sugar and plenty of ice.

3. Add a few lime slices and fresh mint leaves and adjust to your own taste.

4. Keep in the fridge.

 

Health Benefits of Mojitos Detox Drink:

Great detoxifying drink. Mint contains calcium, phosphorus, iron, carotene, vitamin C, vitamin B3, vitamin B12, vitamin D, vitamin A. Limes with great benefits for skin care, improves digestion, gout, gums, urinary disorders, constipation, weight loss, natural antibiotic effects. Honey helps to clean out your digestive system and cleanse the blood.

 

AIB Staff Discounts 

50% Discount on ALL Programs

Special arrangements have been made so staff can avail of a 50% on all our meal plans and programs. Below is a selction of meal plans. 

To avail of the offer simply email

This email address is being protected from spambots. You need JavaScript enabled to view it.

quote "AIB" + Staff Name + Program name

 

Programs 

 The Code

This Program was designed specifically with Fat Loss in mind. For those of you who have maybe tried and lost some weight but find that you have stubborn fat just will not go away. Having spent years working, researching and looking at every "diet" that has come on the market- I wanted to create something that

1. Actually really worked

2. Specifically targeted Fat

3. Contained recipes which were healthy and delicious

So we came up with "The Code". The foods in this plan are foods which activate the "Sirtuin" pathway. Sirtuins are a type of protein which protect the cells in our body from dying quickly, or becoming inflamed through illness. Research indicates that sirtuins also influence the body's ability to burn fat, boost metabolism and actually help the body stay young. So we have combined these sirtuin rich foods with nutrient dense foods and have come up with "The Code".

The Code also comes with a free Exercise plan, again designed to specifically burn fat. Certain types of exercise help burn stubborn fat. These are all included in the package.    

 

Collage 3Cover The Code

 

The Code contains recipes, a full 3-week meal plan, shopping list and advice. It also comes with a full corresponding exercise plan.

Price (incl. discount) €25 

 

 

 

 

 

Sports Nutrition Plan

This 30-Page Booklet contains a full range of delcious recipes. All of the meals and recipes in this plan are calorie counted with Carbohydrates, Fats and Protein content. This is a clean eating plan that can be used by anyone. It explains when to eat, what to eat before and after training and if you can eat in the evening. This is one of our best sellers and a fantastic plan for anyone into sports and fitness. 

 

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Price (incl. discount) €25

 

More Programs coming soon

 

One-to-One Consultations Online

Tom Coleman carries out one-to-one personal consultations. These slots are made available at certain times. April is now fully booked.

If you are interested in booking an online consultation please email: This email address is being protected from spambots. You need JavaScript enabled to view it.  

Price: €75 Limited Slots

 

For more details;

Just contact us and we can help you. You can email us on This email address is being protected from spambots. You need JavaScript enabled to view it.  or This email address is being protected from spambots. You need JavaScript enabled to view it.  or simply ring us on 085 1783154

 


 Cookery Demo AIB

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 Specialist Classes

We offer Cookery Classes with a huge variety of topics and specialist areas. If you cannot come to us then we will come to you. We can come to your club and set up a cookery demonstration for your members.

As well as being very practical and hugely informative, they are great fun! Check our gallery. We can design a cookery class based on your needs. So please feel free to contact us. We can offer classes in the following areas.

 

 

Topics


Healthy Cookery for Fat Loss
Healthy Cookery for Sports Nutrition (GAA, Soccer, Running, Triathletes)
Healthy Cookery for Mothers & Children
Healthy Cookery for General Health (Cholesterol, Blood Pressure, Arthritis)
Healthy Cookery for Rapid Muscle Gain

Specialist Groups
Healthy Cookery for Diabetes
Healthy Cookery for Coeliacs
Healthy Cookery for Older Adults
Healthy Cookery for a Healthy Heart

Nutritional Classes
We want to empower YOU to make informed decisions about your Nutrition. As part of all our cookery classes, there will be a presentation and information on Nutrition in whatever specialist area the class is given in. We also run basic nutritional classes in certain areas.

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Pricing

Group Cookery Class - €500
Specialist Cookery Class - Price on request