Turkey Burgers and Sweet Potato Fries

Recipe from Croí Lead Dietitian, Suzanne Seery

Eating out can be a social and fun experience with family or friends and is one of the things that many people are missing at this time. Our Dietitians have a series of heart healthy ‘fakeaway’ takeaway recipes that the whole family can get involved in preparing, with the added benefits of being low in saturated fats, full or fibre and a good source of lean protein. Enjoy!

Serves: 4
Preparation time: 20 minutes
Cooking time: 45 minutes

 

Turkey Burger with Sweet Potato Fries Recipe

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Ingredients for turkey burgers:

  • 400g turkey mince
  • 1/2 red pepper finely chopped
  • 1 red onion, finely chopped
  • 1 clove garlic, minced
  • Zest of half a lemon
  • 1-2 cups frozen peas/petit pois
  • 1 cup brown bread breadcrumbs
  • 2–3 dessert spoons of olive oil
  • Chili powder & black pepper
  • 1 chili (optional)

Ingredients for Sweet Potato fries:

  • 2 large or 4 small sweet potatoes
  • Salt, black pepper and paprika to season
  • Olive oil
  • Low fat Crème Fraîche (optional for serving)

Side Salad:

  • 8 handfuls of spinach
  • 1/2 red pepper, sliced
  • 1 pack of cherry tomatoes
  • 1/2 onion, thinly sliced (red or white)
  • Dressing: 1 part olive oil to 2 parts lemon juice and pinch of cracked black pepper.
  • Drizzle dressing over salad and serve

Method:

Preheat the oven to 200°C/gas mark 6.

Sweet Potato Fries:

  • Chop the sweet potatoes in half and slice length ways.
  • Place on an unlined baking tray and drizzle with the olive oil.
  • Season with salt and pepper and paprika, tossing well so that all the wedges are coated with the oil and seasoning.
  • Cook in the oven for 30 to 40 minutes, until the edges are brown and crisp.

Turkey Burgers:

  • In a large bowl, combine the minced turkey, onion, red pepper, egg,  garlic, lemon zest, frozen peas, breadcrumbs and olive oil.
  • Mix really well – you may need to get your hands in! Once combined, make into four equal-sized patties.
  • Place the burgers on the lined baking tray and cook in the oven alongside the sweet potatoes for 20 to 30 minutes, until cooked through.
  • Serve the burgers with sweet potato fries and side salad and a dollop of low fat crème fraîche if you like.

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.

Make a healthier pancake this Shrove Tuesday!

This Tuesday, the frying pans won’t know what hit them with all the pancakes that will be made! Although a popular and tasty treat, pancakes and the toppings that come with them are often high in sugar and saturated fats.

This year, why not opt for the healthy choice and try Croí’s heart healthy pancakes, featuring soaked oats and banana. These delicious pancakes are full of heart-friendly ingredients, with the same great taste as traditional pancakes – the kids won’t even know the difference. Croí’s Lead Dietitian, Suzanne Seery, has also suggested some healthy toppings that just taste like more!

Check out the recipe below:

Ingredients: 

  • 150g soaked porridge oats
  • 150g self-raising flour
  • 2 tsp baking powder
  • 1 ripe banana, mashed
  • 2 large, free-range eggs
  • 100ml skimmed milk
  • 2 tsp rapeseed oil

Suggested toppings:

  • Blueberries
  • Raspberries
  • Apple
  • Banana
  • Walnuts
  • Sunflower & Pumpkin seeds
  • Cinnamon
  • Low-fat yogurt

Method:

  • Mix the porridge, flour, baking powder, banana, eggs and milk in a bowl.
  • Heat the oil in a frying pan. Add 2-3 tbsp of the mixture into the pan and cook on a medium heat until the underside is golden and bubbles are popping on the surface.
  • Flip over and cook for another few mins until cooked through. Repeat until you’ve used up all the batter.
  • Add your toppings and enjoy!

Croí’s Lead Dietitian, Suzanne Seery, breaks down the heart healthy ingredients used in our pancake recipe!

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