Cottage Pie & Cauli Mash (low carb option)

Ingredients

  • 3 tbsp olive oil
  • 500g mince (or double for batch)
  • 2 onions finely chopped
  • 3 carrots chopped
  • 3 celery sticks chopped
  • 2 garlic cloves chopped
  • 3 tbsp plain flour (or alternative such as rice/ buckwheat flour)
  • 1 tbsp tomato puree
  • 850ml beef stock
  • 4 tbsp Worcestershire sauce
  • 1lb cauliflower
  • 4oz butter
  • ½ lemon juice & zest
  • Olive oil (optional)
  1. Heat 1 tbsp olive oil in large pot/ wok & fry garlic, onion, celery, carrots together on low heat about 15-20min
  2. Add meat in & brown
  3. Add tomato puree, flour, Worcestershire sauce & cook for a couple of mins
  4. Add stock & low cook for half hr until sauce reduced
  5. Meanwhile make the mash – cut the cauli into florets & boil for couple of minutes
  6. Put cauli into Nutribullet or food processor with butter, lemon juice & zest & pulse. S&P to taste

Cottage Pie & Cauli Mash (low carb option)

Ingredients

  • 3 tbsp olive oil
  • 500g mince (or double for batch)
  • 2 onions finely chopped
  • 3 carrots chopped
  • 3 celery sticks chopped
  • 2 garlic cloves chopped
  • 3 tbsp plain flour (or alternative such as rice/ buckwheat flour)
  • 1 tbsp tomato puree
  • 850ml beef stock
  • 4 tbsp Worcestershire sauce
  • 1lb cauliflower
  • 4oz butter
  • ½ lemon juice & zest
  • Olive oil (optional)
  1. Heat 1 tbsp olive oil in large pot/ wok & fry garlic, onion, celery, carrots together on low heat about 15-20min
  2. Add meat in & brown
  3. Add tomato puree, flour, Worcestershire sauce & cook for a couple of mins
  4. Add stock & low cook for half hr until sauce reduced
  5. Meanwhile make the mash – cut the cauli into florets & boil for couple of minutes
  6. Put cauli into Nutribullet or food processor with butter, lemon juice & zest & pulse. S&P to taste

Fish Parcels

  • Parchment/ greaseproof paper
  • 2 portions meaty fish, e.g. salmon, hake, cod
  • Handful cherry tomatoes
  • 3-4 scallions chopped finely
  • 3-4 asparagus spears sliced finely on the slant
  • 2 sticks feta cheese cubed
  • Pinch dried chilli powder/ ½ red chilli, deseeded & finely chopped
  • 2tbsp EV olive oil
  • S&P or sprinkle dried herbs – oregano, parsley, basil ….
  1. Preheat oven to 200degrees C
  2. Lay out enough paper & place piece of fish inside
  3. In a bowl, mix together all the other ingredients
  4. Pile on top of fish, wrap up in a parcel without any gaps (we want the fish to steam inside). Cook for 15-20 mins.
  5. Serve in the paper with side of roasted veg, brown basmati.

Mexican Chickpea Stew

Ingredients 

  • 1 tbsp coconut/ EV olive oil
  • 1 medium onion finely diced
  • 2 sticks celery finely chopped
  • 3-4 cloves garlic crushed
  • 1 heaped tbsp ground cumin
  • ¼ tsp chilli flakes
  • 2tsp dried oregano
  • 1 heaped tsp smoked paprika
  • 2 tins ready to go chickpeas (or other beans)
  • 1 tin chopped tomatoes
  • 500 mls of chicken/ veg stock
  • Option: fresh coriander to serve
  1. Gently fry garlic, onion & celery for 5-10mins on low heat
  2. Add spices – cumin, chilli flakes, smoked paprika, oregano & cook for further 2 mins
  3. Add chickpeas & gently cook for 2-4 mins. Add tin tomatoes & stock & simmer to 30-45 mins on low heat. Fresh coriander to serve
  4. Serve on its own, or with side of wholemeal rice, wholemeal pitta, wholemeal wrap & dollop of sour cream/ crisp green side salad

Mexican Chickpea Stew

Ingredients 

  • 1 tbsp coconut/ EV olive oil
  • 1 medium onion finely diced
  • 2 sticks celery finely chopped
  • 3-4 cloves garlic crushed
  • 1 heaped tbsp ground cumin
  • ¼ tsp chilli flakes
  • 2tsp dried oregano
  • 1 heaped tsp smoked paprika
  • 2 tins ready to go chickpeas (or other beans)
  • 1 tin chopped tomatoes
  • 500 mls of chicken/ veg stock
  • Option: fresh coriander to serve
  1. Gently fry garlic, onion & celery for 5-10mins on low heat
  2. Add spices – cumin, chilli flakes, smoked paprika, oregano & cook for further 2 mins
  3. Add chickpeas & gently cook for 2-4 mins. Add tin tomatoes & stock & simmer to 30-45 mins on low heat. Fresh coriander to serve
  4. Serve on its own, or with side of wholemeal rice, wholemeal pitta, wholemeal wrap & dollop of sour cream/ crisp green side salad

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CLIENTS SAY

Cora, 56, Dublin 16

I met with Caroline In March 2018. At this time, I had no energy, was drained mentally and physically and although I had small amount of exercise every day – I was exhausted.

Sinead, 48, Monkstown

Caroline’s approach is completely holistic, she took account of my nutritional needs as well lifestyle issues which could be affecting my overall health.

Bernadette, 48, Surrey UK

I had been suffering a lot with skin issues for a long time & was unhappy with the doctors response of steroid after steroid cream. A friend of mine recommended me to talk to Caroline Swords.

Declan, 46, Co. Wicklow

I had many food related issues and symptoms when I met with Caroline. The truth was I had been suffering for 3 decades as most food seemed to react with me and left me with terrible symptoms.

Katy, 45, Co. Dublin

I had a chronic auto-immune condition for many years that would flare up now and then. The trouble was it was flaring up more and more often and I was beginning to think this was going to be a permanent part of my life until I got speaking with Caroline.

Lisa 38, Shankhill, Dublin

Through Caroline’s excellent guidance & understanding, she helped me to realise I had an unhealthy relationship with food & that I needed to make some quite simple but important changes to my diet & lifestyle.