Happy Out Nutrition

12/06/2025

2 super simple meals, packed with protein, veggies, fibre, and lots of vitamins and minerals to support all areas of health.
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One pan stir fry:
chicken or tofu, peppers, carrots, zucchini, broccoli, or any veg you like. Cover and steam for 10 min, season with garam masala, turmeric, ginger, garlic, pepper, and a bit of nutritional yeast (optional). Served with quinoa but could eat with rice noodles or potatoes, either.
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Savoury mince and potatoes:
1/2 a pack of organic lean mince, carrots, onions, broccoli, peppers, peas, corn, zucchini. Cover and simmer 10 minutes or so. Season with a bit of Worcestershire, pepper, turmeric, and garlic. Add in about a 1/2 cup of grated cheese and 1/4 cup of ketchup, mix well, and simmer another few minutes. Serve with potatoes.
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Both are great leftover, and the mince freezes great, better without the potatoes mixed in, but that's a personal choice.
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Health doesn't have to be hard, and it can taste great 😊

26/05/2025

11/03/2025

Thank you, Naomh Eamann Camogie, for the wonderful turnout Sunday. We held 2 talks between the U16s and Minor teams, including some parents.
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We talked about pre - and post training nutrition, as well as repair and recovery.
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Hopefully, everyone will remember some of the key takeaways and use their handouts 🙃
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If you have a sports team or club that is interested in improving performance with the help of nutrition and lifestyle intervention, please get in contact.
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08/03/2025

My son is all about baking right now, so we had a week of it. All these recipes were delicious and easy to make. The recipes came from the following places...
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ABC Muffins from
Note on this one, I added 2 tsp of maple syrup for a little more sweetness since my bananas wrent too ripe.
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Quinoa and red lentil bread from
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Apple Cinnamon Cookies from
Note on this one, I subbed wheat flour for cassava flour to make them gluten-free & used olive oil instead of rapeseed.
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Health doesn't have to be hard, and it can taste great, too! Enjoy good food & good health 🍎🥦🫘🍪
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25/02/2025

These were a huge hit and so easy! From Plantbaes.com
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3/4 cup red lentils, 1/4 cup quiona
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Rinse until water runs clean, then soak in water for 2 to 7 hours (I did 5).
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Rinse again. Put in a blender w 1 cup of water, seasonings of choice, and blend until smooth.
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Use a quarter of batter per wrap in oiled pan. Cook until top starts to look dry and flip, about 3 min per side.
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Nutritious and delicious 😋
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20/02/2025

Super simple, seriously toddler approved carrot, apple, oat bars!
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Preheat oven to 350 or 180. Line an 8x8 dish with parchment.
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1 large apple chopped
1 medium carrot grated
2 cups oats
2 tbsp maple syrup
2 tbsp of desiccated coconut
1/4 cup raisins optional
1 egg
1 good tsp of coconut oil
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Put everything in a food processor and blend until smooth(ish). Press into pan and bake 20 min until lightly browned.
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Cool completely before cutting. Holds together great!
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17/02/2025

Starting Monday the 24th, I'll be hosting a stretching class at the Castletown ICA Hall.
While I've practiced yoga for over 10 years, this is not a yoga class. It's for anyone looking to improve flexibility and just move their body in a way that feels good.
Any questions please get in contact.

04/02/2025

These are some of my new favourite go-to muffins!
Natural sugar, veggies, and delicious in 20 min.
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1/3 cup of coconut flour
Pinch of salt
1/2 tsp of baking soda
1/4 ish tsp of cinnamon, ginger if you fancy it
3 eggs room temperature
1/4 cup melted coconut oil
1/4 cup maple syrup or honey
1 tsp vanilla
1 cup grated carrot
1 cup grated zucchini or just double carrot
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Add flour, salt, soda, and cinnamon to a small bowl. Add eggs, vanilla, oil, and maple syrup or honey to a bigger bowl. Mix well, then add in the flour mixture and mix well. Add in grated carrot and zucchini and mix again.
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Pour into greased muffin tray and bake at 180 or 375 for approx 12 min or until slightly browned. Take out and let cool on a rack. Makes 8-9 muffins.
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05/01/2025

This lentil curry was the perfect meal for a cold, snowy night!
Packed with protein, fibre, and lots of vitamins and minerals, I'm happy to say it was also delicious 😋
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1 cup of red lentils rinsed well
1.5 cups of water
Any and all veg you want (I used bell peppers, mushrooms, broccoli, carrots, onion, garlic, and courgette (zucchini)
1 cup of coconut milk
1.5 to 2 tbsp of low sodium soya sauce or tamari
1.5 to 2 tbsp of maple syrup
1 heaping tbsp of almond or peanut butter
Approx. half to 1 tsp of curry powder, coriander, garam masala, a bit of pepper, turmeric, and pinch of salt.
I don't measure spices, sorry
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Start by heating a bit of oil in a pan. Add lentils and water, cover and bring to a boil.
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Reduce heat to about 6 and add carrots, cook covered for 10 min or until water is reduced, or carrots are just getting soft.
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Add in the rest of the veggies, spices, and about 1/2 cup of water. Cover and cook 5-10 min tops until veg are tender.
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Mix coconut milk, soya, maple syrup, and nut butter in a bowl and add to pan. Mix well and once warm enough serve over quinoa, rice noodles, or just on its own.
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Health doesn't have to be hard and can taste great too!
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18/09/2024

Another opportunity to talk to a great group of young women. Wishing all the best in the Intermediate Championships!!

18/07/2024

Nutritious and delicious greens smoothie for me and the small man. I love that I can pack so much into a smoothie and set us right for the day.
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This one has fibre, protein, fat, and probiotics. Is anti-inflammatory, supports good digestion, is packed with vitamins and minerals, all while tasting great!
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I used spinach, grated carrot, freshly frozen pineapple, a banana, Greek yoghurt, milled chia and flax seed, and avocado. If I don't fancy yoghurt, I use Garden of Life Protein and Greens for a nice vanilla flavour and 20g of protein. Add enough water to blend and add more if it's too thick.
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13/06/2024

Our skin is our biggest organ and takes a ton of abuse, mostly undeserving, I might add. Mines, no exception!
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So this got me thinking about this fascinating organ in a whole new way, and I wanted to share a few things that we don't always think about or even know about in relation to our skin.
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There's the obvious less is often better, approach to skin care so we don't clog pours, stress the skin microbiome, and hide our beauty behind products.
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Wearing SPF daily (I'm guilty of not doing this enough 🤦‍♀️ but do where hats on sunny days). Moisturiser is important to but again, keep it as simple and as natural as possible.
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Stay hydrated, 2 litres of water daily will help you glow inside and out!
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Now, did you know your skin is what is known as a neuroendocrine organ. This means it is able to respond to stimuli from the nervous system. Think about how your skin behaves when you're stressed or anxious, not eating well or sleeping your best... probably not its best, either. Especially if you're prone to blemishes.
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When the nervous system is in the sympathetic state (fight or flight), it produces adrenaline and cortisol. The skin responds to this by producing more sebum as a means of protection. This can lead to clogged pours, inflammation, and potentially spots, acne, or other skin conditions, depending.
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The best part is that this all starts in the womb! The cells that become hair, nails, and skin all come from the same cell line that generates the central nervous system (your control centre).
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I don't know about you, but this just made me love my skin a little more. Just knowing how clever it is, we should all have a listen to what it's telling us.
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I'll provide more info on skin support in a future post 😊
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