Heart Healthy Greek Yogurt Bowl

Recipe from Croí Dietitian, Meabh Durkin

As many of us adjust to working from home, the reduced commute time does not translate into additional morning leisure time for most! It can be challenging at first to establish your new routine over the coming weeks but let’s start the day with our best foot forward and what better way than with a very simple, heart healthy breakfast.

Greek yogurt bowls make for a delicious and satisfying breakfast. The variations are endless and by using some key ingredients shown below we can create a low calorie, high protein and high fibre breakfast.

Heart Healthy Greek Yogurt Bowl Recipe

Ingredients:

  • 40g frozen raspberries
  • 200g 0% Greek yogurt
  • 1 tsp. (5g) whole chia seeds
  • 10-12 almonds
  • 1 heaped dsrt. sp. (~10g) crunchy oat cereal.

Method:

  1. Simply heat the raspberries in the microwave for 40 seconds.
  2. Add the yogurt to a bowl and top with the berries and remaining ingredients!

Key Ingredients:

 0% Greek yogurt:
Fat-free or low-fat Greek yogurt gives you the best bang for your buck as it’s low in calories while being high in protein. It also has a thick, creamy texture. You can use plain, natural or dairy free yogurts, however most flavoured yogurts are high in additional sugars. Looking at the nutritional panel on the carton, a low-fat yogurt is one that contains less than 3g of fat per 100g and a low-sugar yogurt (including both added and sugar naturally present in milk from lactose) is less than or equal to 5g (for natural yogurts) and 9g (for flavoured yogurts).

Frozen fruit:
Of course you can also use fresh fruit if you have it, however frozen fruit is a great staple to have in your freezer and often results in less waste. Raspberries or blueberries are a great low-sugar option. You can defrost them in the microwave and add them to the bowl warm.

Nuts and seeds:
Chia seeds and whole almonds are used in this recipe but flax, linseed, hemp, cashews, hazelnuts or walnuts are equally as good options. Nuts and seeds are loaded with heart healthy fats and low in saturated fat while also providing fibre which helps regulate blood sugar levels as well as reducing bad cholesterol levels, therefore improving heart health. They are also a great source of the antioxidant vitamin E and minerals such as zinc and magnesium. 100% peanut or almond butter is also a lovely alternative. Remember nuts are high in calories with a recommended serving of nuts being 40g.

Additional extras:
This recipe has a small amount of cereal added for some extra crunch. A high fibre bran, low sugar muesli or oats could also be added. However be mindful of your additional extras so they don’t add up to unnecessary added sugar and calories! Unsweetened desiccated coconut, cinnamon or a drop of vanilla essence make for great low calorie add-ons.

As a general guide, healthier breakfast cereals should contain no greater than 6g of sugar, 3g or less of fat and should have a fibre content of 3g or more per serving (usual serving of breakfast cereals is 30-40g).

Greek Yogurt Bowl

Mixed Veg & Chickpea Curry

Recipe from Croí Lead Dietitian, Suzanne Seery

This is a really quick and easy to prepare recipe. It can be made using long life store cupboard foods such as tinned and frozen vegetables, which are usually a bit cheaper when cooking on a budget.

Dietitian’s Tip:

This is a heart healthy dish as it is low in calories, high in fibre and because the chickpeas are a plant based protein, it is very low in saturated fat.

Serves: 4 people
Prep time: 35 minutes
Typical nutrition value per portion (approx.):
Energy: 200kcal, 35grams of carbohydrate, 13 grams of protein, 1.5grams of fat, (0.5g saturated fat) and 9g of fibre.

Chickpea

Ingredients:

  • 2 teaspoons vegetable oil
  • 1 cup chopped onion
  • 3 garlic cloves, finely chopped
  • 1⁄2 teaspoons curry powder
  • 1 teaspoon ground cumin
  • Black pepper to season
  • About 5 handfuls/cups of mixed frozen vegetables (e.g. carrots, broccoli, cauliflower, peas)
  • 1⁄2 cup water
  • 1 tin of chopped tomatoes
  • 1 tin chickpeas, rinsed and drained

 

Recipe:

  • Heat oil in a large, non-stick pan over medium heat. Add onion and garlic.
  • Sprinkle with curry powder, cumin, and black pepper. Cook for 3 minutes, stirring frequently and adding small amounts of water as necessary, about a tablespoon at a time, to prevent sticking.
  • Add the frozen mixed vegetables and water to the pan. When water boils, reduce heat to medium-low, cover pan and simmer 5 minutes or until vegetables are cooked but still have a bite.
  • Add remaining ingredients, mixing well. Cover and simmer 15 minutes.
  • Serve with wholemeal brown rice, 1 x 200ml cup of cooked rice is equal to one serving of carbohydrates rich foods from the food pyramid.

Prioritise COVID-19 testing for patients with underlying conditions

The Irish Platform for Patients, Science and Industry (IPPOSI) calls on the HSE and GPs to prioritise COVID-19 testing for patients with underlying conditions and urges the public not to flood new testing centres unnecessarily.

Last week the HSE announced that it will be rolling out large scale Covid-19 testing throughout Ireland from Monday 16th March. The Irish Platform for Patients, Science and Industry (IPPOSI) says patients with underlying conditions want the HSE and GPs to prioritise testing for them, their families and carers. IPPOSI also calls on the public to act responsibly and not to flood new testing centres and GP surgeries unnecessarily with requests for testing.

Patients with chronic conditions are at particular risk of serious illness and death from COVID-19. It is essential that these people are diagnosed quickly and treated immediately and early testing for this community is essential.

Derick Mitchell, CEO of IPPOSI, urges the public to heed government advice on identifying the symptoms of COVID-19, namely having a cough and high temperature, and not to unnecessarily flood GPs and testing centres with requests for testing. “Our patient organisations tell us that their members our increasingly worried about accessing testing with many people self-isolating from family members already while they wait for access to testing.”

IPPOSI says that patients need advice that is targeted at the high risk and vulnerable groups rather than generic help line information currently available. Not only are high risk groups worried about contracting COVID-19 but they are also concerned about the impact on their regular treatments and medicines.  IPPOSI is calling for the following:

  • More streamlined and standardised communication process between the HSE, CHOs and Service Provider organisations as the situation escalates and regular services are impacted.
  • Dedicated contact points be identified within the Department of Health and HSE to ensure effective flow of information with patient organisations and to answer their concerns

IPPOSI also highlights the fact that information overload and false information is causing unnecessary worry and confusion amongst the High Risk Covid community. It urges members of the High Risk Covid community to follow the following guidelines:

  • The patient organisation for your specific disease should be your main information point. Patient organisations are open and are providing timely information updates for their communities regarding COVID-19.
  • Patient organisations are working with their respective clinical programmes and medical advisors in relation to condition-specific information of relevance to their members.
  • If you are worried about prescription medicines supply, please contact your local pharmacist for information. They are the experts in relation to supply of medicines.
  • IPPOSI as a partnership of patient organisations, science and industry is in an unique position to provide updated and reliable information through our Twitter account (@ipposi) & website ipposi.ie and we encourage people to follow these channels.

IPPOSI Chairperson, Ava Battles of MS Ireland added:

“We welcome the work of the National Public Health Emergency Team on COVID-19, in particular the engagement with patient groups and the subgroup for vulnerable people.  It is critical that these engagements provide leadership bringing clarity to the specific issues faced by both patient organisations and vulnerable groups and supports the roll-out of critical responses.

Croí is a proud member of IPPOSI.

Healthy Islands – Oileáin Fholláine

We’re back for #HealthyIslands2020!

The Croí Health Team will be back on the Islands to deliver heart health education workshops in conjunction with your Public Health Nurse, Healthy Ireland at your Library and Galway Rural Development. Healthy Ireland at Your Library provides a range of resources and support to individuals and communities in accessing health information.

Free to attend

– March 10, 2020
– Inishbofin Community Centre, Inishbofin
– 1:00pm – 3.00pm

– March 12, 2020
– Halla Pobail, Inis Oirr
– 11:00am – 3.00pm

– March 26, 2020
– Comharchumann, Inis Mór
– 11:00am – 3.00pm

– April 3, 2020
– Halla Naomh Eoin, Inis Meáin
– 11:00am – 3.00pm

Táimid ar ais d’Oileáin Fholláine 2020!

Beidh Foireann Croí ar ais arís i mbliana ar trí Oileán Árann agus ar Oileán Inis Bófinne le haghaidh ceardlanna oideachas sláinte croí a sheachadadh i gcomhar leis an Altra Slánte Poiblí, le hÉirinn Shláintiúil i do Leabharlann, & Forbairt Tuaithe na Gaillimhe. Soláithraíonn Éire Shláintiúil i do Leabharlann réimse leathan acmhainnní & tacaíocht do dhaoine aonair & don pobal áitiúl maidir le eolas sláinte.

Saor chead isteach

– Márta 10, 2020
– Inishbofin Community Centre, Inishbofin
– 1:00i.n – 3.00i.n.

– Márta 12, 2020
– Halla Pobail, Inis Oirr
– 11:00r.n. – 3.00i.n.

– Márta 26, 2020
– Comharchumann, Inis Mór
– 11:00r.n. – 3.00i.n.

– Aibreán 3, 2020
– Halla Naomh Eoin, Inis Meáin
– 11:00r.n. – 3.00i.n.

Funding partners:

The Healthy Ireland Fund supported by the Department of Health and the Department of Children and Youth Affairs. The Social Inclusion and Community Activation Programme (SICAP) 2018 – 2022 is funded by the Irish Government through the Department of Rural and Community Development and co-funded by the European Social Fund under the Programme for Employability, Inclusion and Learning (PEIL) 2014 – 2020.

Ciste Éire Shláintiúil le tacaíocht ón Roinn Sláinte agus ón Roinn Leanaí & Gnóthaí Óige. Tá an Clár Gníomhachtúcháin Pobail agus Cuimsiú Sóisialta (SICAP) 2018 – 2022 maoinithe ag rialtas na hÉireann trí an Roinn Forbartha Tuaithe agus Pobail agus arna chómhaoiniú ag Ciste Sóisialta na hEorpa faoi an Clár um Infhostaitheacht, Cuimsiú agus Foghlaim (PEIL) 2014-2020.

Stroke of Genius

Introducing our new series, “Stroke of Genius”.

We value people’s lived-experience as well as professional input and consider it all part of the education and support for people who have had a stroke. Croí’s support groups for stroke survivors and their families are a source of great learning and we want to share this in our new series, “Stroke of Genius”. Kudos to our Mayo members for the great name suggestion!

Check out the images below to read our ‘Stroke of Genius’ series.

The Croí Galway and Mayo Stroke Support Groups are now meeting virtually, and new members are always warmly welcomed. Please call us on 091-544310 for further information.