Clare Hegarty Health

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Clare Hegarty Health

Hi I'm Clare, a certified nutritionist and health coach, specialising in raising confident eaters.

08/02/2023

Soup season is coming to an end in our house ( kids and husband are sick of them at this point). Sharing this last one because it was the firm favourite in our house this winter.

I don't know what it is about noodles, but the kids will eat almost anything I serve with them.

Enjoy and let me know if you give the recipe a try 😋

Be prepared for the slurping 🤣

Ingredients:

100g (1) onions, quartered
10 g olive oil
100 g (3) carrots, sliced (1 cm)
100 g (2)celery stalks, sliced (1 cm)
1000 g water - bit more if you prefer less thick
1 - 2 chicken stock cubes ( start with 1)
1 tsp dried basil ( optional)
1 tsp dried oregano ( optional)
2 pinches ground black pepper, or to taste
2 dried bay leaves
100 g dried Chinese egg noodles (medium)
300 g cooked chicken meat, diced (1-2 cm)

Method:

1. Place onions and oil in pot, sauté for a few mins, add carrots and celery and sauté for a further 5 mins.
2. Add water, chicken stock, basil, oregano, pepper and bay leaves and simmer for 10-15 mins.
3. Add noodles and chicken then, cook 10 min
4. Adjust seasoning if necessary and discard bay leaves then ladle into warm bowls and serve hot.

03/02/2023

Butter Chicken 🥘

The best curry recipe - creamy butter chicken, leave out the chilli for a milder version. 10 mins prep and 30 mins cooking time.

😋Delicious, save the recipe for later and enjoy!

Recipe below 👇

Ingredients:

500 g chicken, chopped
100g tikka paste
40g oil
150g onion, chopped
20g fresh ginger, grated
10g coriander, chopped
3 garlic cloves, grated
1-2 chillies
2tsp ground cumin
2tsp ground coriander
1/2tsp ground turmeric
100g water
70g tomato puree
500g single cream

Method:

1. Combine chicken breasts and tikka paste and marinade for a few hours
2. Heat oil and add onions, ginger, coriander, garlic, ginger
3.Add spices and cook for further 5 mins - stir to avoid burning spices
4. Add water, stir and simmer for 10 mins
5. Add marinated chicken, tomato puree and single cream
6. Cook on low for 20 mins
7. Serve with rice and nan bread

11/01/2023

Curried Parsnip Soup - perfect for this weather ❄️

Recipe in comments 😊

01/01/2023

Happy New Year to all my followers, from me and my reel making buddy Jude 🎉

Wishing you all health and happiness for 2023 💕

08/12/2022

One pot and 3 simple steps 😊

Adding some stir fry veg is a great way to get the greens in 👍

4 tbsp dark soy sauce
4 tbsp rice wine or mirin
Tsp Ginger, fresh or chopped frozen
1 garlic clove crushed
2 salmon fillets
140g any noodles
2 tbsp sesame oil
2 spring onions, chopped
1tbsp honey
Pre cooked noodles ( I prefer Udon)

1. In a small bowl, whisk together soya sauce, rice wine vinegar, sesame oil, ginger and garlic.

2. Fry Salmon in a large non stick wok.

3. When salmon is cooked, add noodles and spring onions to pan and cook for 2-3 mins, add pre made sauce.

23/11/2022

Enjoy both!

When sweets are restricted, the most common and predictable reaction for a child (and an adult) is to want them all the more.

Parents with only the the best of intentions tend to restrict those foods they think are unhealthy or too high in sugar.

However, numerous studies show that restrictive feeding practices in childhood can lead to an obsession with that food, secret eating and overeating. As many adults will relate to, overeating can result in feelings of shame and guilt - most of these behaviours begin in childhood.

Be mindful of not only your own relationship with sweets, but how you talk about them and manage them in your home.

Restriction often has the opposite of the desired effect, resulting in our little ones craving them all the more.

Let them have sweets (as part of a balanced diet), let them eat and enjoy the sweets...... and move on!

20/03/2022

Pan fried scallops with pea puree 🥘

Swap the scallops for any fish, the pea puree also works really well with lamb (add mint) dishes too.

Save for later 😊

20 g shallots, finely chopped
10 g unsalted butter
75 g single cream
½ tsp salt, plus extra to taste
225 g frozen green peas
½ tsp lemon juice, plus extra to taste
8 scallops
black pepper, to season
balsamic glaze, for garnishing

Cook shallots in butter for 2-3 mins
Add cream, salt and 175 g of the peas, cook for 7/8 mins
Add remaining 50 g peas and ½ tsp lemon juice
Blend to a smooth purée

Place a frying pan over medium-high heat, add scallpos for 2 mins on each side.
Arrange pea purée on serving plates, top with scallops and garnish with balsamic glaze.

18/03/2022

Fresh Basil Pesto 🌿

Continuing with the green theme this week, here is one of our family favourite recipes.

I always have jar of this in fridge because it can be used in so many dishes to add extra flavour. I add it to salads, use it to make salad dressings, in sandwiches, chicken dishes or kids favourite, in a big bowl of pasta, drizzled with extra olive oil, and Parmesan cheese.

80g basil leaves
2 cloves garlic
50g pine nuts (lightly toasted)
Juice 1/4 - 1/2 lemon
100ml -150ml extra virgin olive oil
50g Parmesan cheese
Salt
Black pepper

Place everything in a food processor and blitz until smooth.

15/03/2022

Avocado & Lime Smoothie ☘️

Creamy and delicious, with a few simple ingredients and made in minutes.

😊An easy way to incorporate more greens into the diet ( and especially into our kids diets) is to get creative with recipes.

😕So many people tell me they hate the smell and texture of avocado, the slimy sensation of spinach or the bitter taste of broccoli so they just don't eat them.

😋You can incorporate these foods into your diet by adding to soups, stews, smoothies, stirfrys. The perfect example is putting an avocado into a smoothie with a frozen banana
and a few other fruit and veg. The taste of the avocado is mild and it makes the smoothie creamy and smooth.

💪Challenge yourself to adding more green veg into your diet this week. Or let me know if you have green veg you would like to try and I will see if I can find you a delicious recipe.

¼ frozen banana
½ avocado
1 handful of spinach leaves
1 tbsp of pumpkin/sunflower seeds
1 pitted and chopped medjool date
200 ml water – coconut water is a great option
Or 100 ml of almond milk and 100 ml water
Juice of half a lime (optional)
Place all ingredients in a blender and blend to desired consistency.

Enjoy!

12/03/2022

Honey Ginger Chicken 🍜

Here's a really simple meal idea for a Saturday night fakeaway. Hold off on the orange zest if you want a milder flavour.

Enjoy😊

Recipe 👇

1 tbsp olive oil or coconut oil
4 boneless chicken breasts
1 tbsp honey
1 tbsp soy sauce
2 garlic cloves, crushed
2 cm piece of fresh ginger, finely chopped
Juice and zest of 1 large orange
2 bunches spring onions, trimmed and halved
Sesame seeds to sprinkle over top.

Preheat the oven to 180C. Heat oil in pan and fry chicken for a 5 minutes then transfer to oven-proof dish. Mix together the honey, soy sauce, garlic, ginger, and orange zest and juice and pour over the chicken. Season with sea salt and freshly ground black pepper, and bake for 10 mins. Add spring onions, baste and replace in oven for a further 15 mins or until cooked through.
Serve with rice

03/03/2022

World Book Day 📚

Couldn’t let World Book Day pass by without mentioning this brilliant book by the amazing

In this book Louise highlights how we are now living the equivalent of 2-3 lifetimes, in a society that is so demanding and relentless that most women find themselves exhausted, running on empty and often burnt out.

This book is a brilliant guide to rediscovering yourself, taking back control of your health, putting your own needs first, nourishing yourself mentally and physically, and ultimately creating the life you want to live.

I am lucky to have worked with Louise and have seen first hand how passionate she is about helping women reach their full potential, have brilliant energy levels and live a fulfilled and happy life.

Give yourself the gift of this beautifully written book, you will absolutely love it 🥰

Sent from my iPhone

01/03/2022

Pancake Tuesday 🥞

American - style pancakes. Our 8yr old had me before 6am to make these for breakfast. They were delicious but I'm wrecked now!!

50 g butter, unsalted, plus extra for frying ( I melt the butter first)
300 g milk
2 eggs
30 g sugar
200 g plain flour
1 tbsp baking powder (15 g)
½ tsp salt

Melt butter in pan. Add milk, eggs, sugar, plain flour, baking powder and salt and mix in large bowl or jug.
To cook pancakes, heat ½ tsp butter in a frying pan over medium heat. For each pancake, pour in a ladle of batter and cook 1-2 minutes or until bubbles start bursting on pancake surface. Turn pancake over and cook for a further 1 minute. Place pancake on a serving plate and cover to keep warm. Repeat with remaining batter. Serve hot

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