healthy eating recipe Evan Lynch for weight loss

Healthy eating recipe: Low calorie cauliflower soup

Soups are one of the best meals you could have at dinner when following a healthy diet plan. Are you looking for some healthy soup recipes? Then, here I have one of the healthy and creamy soup recipes for your dinner. This soup has minimal ingredients and more flavors. This soup is ideal for anybody looking to stick to a lower calorie option and is also ideal for low carbers or athletes on rest days, cauliflower is a massive vitamin C source, but is also a FODMAP so may cause issues for those with irritable bowel syndrome. I hope you enjoy the recipe, I am an Irish weight loss & sports nutrition expert currently based in Clonmel, if you want to chat to me about your diet, why not book yourself in for a session in my online clinic, from the comfort of your own home at a time that suits you. Click here to get to my online clinic booking page.

Let’s see how to cook this healthy soup for your dinner, if you like this recipe you can see more at my cookbook right here, and use FITNUT10 for 10% off. If you want more recipe ideas you can click here to follow me on Instagram!

Prep time: 10 minutes
Cook time: 25 minutes
Servings: 4

Ingredients:

  •  Cauliflower – 1 large head (1.5 kg)
  • Onion – 1 large (roughly chopped)
  • Garlic – 1 (chopped)
  • Chicken or vegetable stock – 800 ml
  • Whole milk/ heavy creamy –  ¼ cup
  • Salt – as per taste 
  • Black Pepper – 1 tsp.
  • Cumin powder – ½ tsp.
  • Olive oil – 2 tbsp.
  • Greens/thyme – (finely chopped) for garnishing

Instructions/Method:

  • First of all, wash the cauliflower and cut it into small florets.
  • Take a large and open pot, add olive oil, and heat it over medium-low flame.
  • Add garlic and stir it until light brown.
  • After that, Add onion or cook it unit they are soft.
  • Add cauliflower and cumin; stir it for 5 to 7 minutes until soft.
  • Now, add vegetable or chicken stock and cook it for 10 minutes.
  • Once the cauliflower is soft or cooked, blend the soup using a hand blender until a smooth mixture.
  • After that, add heavy milk or cream, salt, pepper, and mix all the ingredients well.
  • You can adjust the thickness of the soup by adding more stock.
  • At this point, you can taste or adjust the spices as per your taste or choice.
  • Turn off the flame and Pour the soup into a bowl, garnish it with some greens.
  • Your healthy and creamy soup is ready.
  • Enjoy!

Recipe Note:

  • You can also use brush olive oil on fritters instead of using olive oil spray.
  • If you are going to blend it in blender jag or jar then, you will have to let it cool down first.
  • You can store the leftover in an airtight jar or container in the refrigerator for up to 2 to 3 days. 

Nutrition Facts:

  • Calories – 176
  • Carbohydrates – 14g
  • Fat – 8g
  • Saturates – 3g
  • Protein – 8g
  • Fiber – 6g
  • Sugar – 10g
  • Sodium – 520mg

healthy zucchini pancakes recipe for weight loss Evan Lynch sports nutritionist & weight loss expert

BAKED ZUCCHINI FRITTERS

Are you looking for healthy recipes for weight loss? Then, here I have the best recipe for snacks for you. Most of the time, zucchini dishes are fried, but we will keep them healthy and bake these zucchini fritters. You will enjoy the perfect crisp even after baking them. These fritters are healthy, easy to make, suitable for anyone on a low carb diet, they are gluten-free.

Now let’s see how to prepare this healthy snack. For more recipes like this you can check out my recipe book here and if you want to get some professional insights into how you can easily lose weight (without having a miserable diet), why not book into my online nutrition clinic at a time and date that suits you, by clicking right here.

Prep time: 25 minutes
Cook time: 20 minutes
Servings: 7 to 8 Fitters

Ingredients:

  • Zucchini – 2 large
  • Onion – 1 small (finely chopped)
  • Salt – 1 tsp. /as per taste
  • Black pepper – ½ tsp. /as per taste
  • Egg – 2 large
  • Olive oil spray
  • Garlic – 1 tbsp. (minced)
  • Almond flour – 1 cup ( finely grounded)
  • Coconut flour – 1 tbsp.

Instructions/Method:

  • First of all, peel out the zucchini and wash it.
  • Now, grate the zucchini using the grating attachment of your food processor.
  • Take a large and open bowl and set a strainer atop of it. Place all the grated zucchini in the strainer and add ½ teaspoon salt in it.
  • Mix it well and let it drain for at least 20 minutes.
  • After 20 minutes, press the zucchini with the spoon to extract all the extra liquid. 
  • Preheat your oven to 400 degrees F. cover the baking tray with parchment paper and spray it with some olive oil.
  • Now take a large and open bowl and transfer the drained and grated zucchini in it. 
  • Add chopped onions, garlic, salt, freshly grounded black pepper, coconut flour, almond flour, and eggs.
  • Mix all the ingredients well.
  • Now take a scoop and scoop out the zucchini fitter’s mixture into the already prepared baking tray. While using the back of the spoon, lightly flatten the fitters and shape them into rounds.
  • Once you set all the fitters in the baking tray, spray the tops with some olive oil.
  • Now, set the tray in the oven and bake the zucchini fritters until they are wonderfully fragrant or golden brown. It will take 10 minutes on each side. 
  • Flip the side after 10 minutes and spray some olive oil again.
  • Once they are done, place or transfer the zucchini fritters into a plate. The crispy, healthy, and low in carbs snack is ready to eat.
  • Serve immediately with your favorite sauce or yogurt.
  • Enjoy!

Nutrition Facts:

  • Calories – 260 (2 fritters)
  • Carbohydrates – 12g
  • Fat – 20g
  • Protein – 10g
  • Fiber – 6g
  • Sugar – 4g
  • Sodium – 289mg

Healthy chicken & pasta recipe for weight loss by Evan Lynch, sports nutritionist

Tomato penne with chicken

Are you a fan of pasta? But you can’t have it because of your strict and healthy diet plan. Then here I have an amazing, light, and healthy recipe for you. The best thing about this delicious pasta recipe is that it is full of flavors with fewer ingredients. This penne pasta with tomatoes and chicken is the best recipe for your lunch or dinner. Let’s see how to get after this quick and easy dish, if you like this and want more, you can get my recipe book, complete with over 30 recipes (including their calorie + mark breakdowns) by following this link here. If you are looking to manage your weight a little better or looking to include healthy recipes like this into your diet, why not book a consultation with me here in my online clinic?

See recipe nutrition facts down below along with methods!

Prep time: 5 minutes
Cook time: 15 minutes
Servings: 4

Ingredients:

  • Penne pasta – 180 g
  • Boneless chicken – 1 cup (diced)
  • Olive oil – 2 tbsp.
  • Garlic – 2 cloves (minced)
  • White onion – ½ small (diced)
  • Tomato puree – 4 tbsp.
  • Cherry tomatoes –  4 (cut into 4 pieces)
  • Salt – as per taste
  • Black pepper – ½ tsp.
  • Green onion – 1 (chopped)

Instructions/Method:

  • Take a large and open pan, add 4 to 5 cups of water and boil the pasta as per packet instructions.
  • Once the pasta is done, drain and keep it aside.
  • Now, take an open frying pan, add 2 tbsp. of olive oil and heat it over medium-low flame.
  • After that, add minced garlic and stir it until light brown.
  • Add chicken to the pan stir it for a minute.
  • Now, add chopped onion and cook it with the chicken. 
  • After that, add salt and pepper as per your taste.
  • Mix all the ingredients well and add tomato puree.
  • Now cover the pan and cook the chicken until it’s softened.
  • Once the chicken is done (it hardly takes 1 or 2 minutes), add boiled pasta and cherry tomatoes.
  • Mix all the ingredients well.
  • At this point, you can taste and adjust the salt and pepper.
  • Your penne pasta with tomatoes and chicken is ready to eat.
  • Serve hot and garnish it with some green onions.
  • Enjoy!

Recipe Note:

  • You can use whole wheat penne to make it healthier.
  • You can also add different freshly chopped vegetables such as carrot, bell pepper, or any other favorite vegetable of yours.
  • If you are a fan of cheese, you can also sprinkle some cheese on pasta.
  • Avoid the garlic & onion if you have IBS and opt for garlic infused oil instead to keep the flavour!

Nutrition Facts:

  • Calories – 232
  • Carbohydrates – 20g
  • Fat – 8g
  • Protein – 20g
  • Fiber – 3g
  • Iron – 2mg
  • Sugar – 6g
  • Sodium – 684mg
Evan Lynch healthy recipe sports nutrition

Mixed berry smoothie bowl

Are you tired of eating the same breakfast every day? Then here I have a delicious and healthy recipe for you. It will keep you energetic and active for the whole day. A smoothie bowl of raspberries and blueberries is one of the most satisfying breakfast dishes with different fresh fruits. This is also going to be the best breakfast for your healthy diet routine. This bowl of fruits is going to be the best start to your day. It will give you the feel of silky and smooth ice cream.

We will use frozen and fresh fruits in it that is a perfect combination for a perfect smoothie. We will use honey instead of white sugar to make it healthier. We will use plain yogurt and almond milk to enhance its flavors and to adjust the consistency. 

If you are looking to manage your weight or your diet, why not book a consultation in my weight management clinic here to get a helping hand? If you would like to find out more, you can simply contact me here and we can chat!

Prep time: 10 minutes

Servings: 1

Ingredients:

  • Frozen raspberries – 1 cup
  • Frozen blueberries – ½ cup
  • Sliced banana – 1 medium
  • Plain yogurt – ½ cup
  • Almond milk – ½ cup (unsweetened)
  • Honey – 1 tbsp.
  • Ice – 3 tbsp. (crushed)

Toppings:

  • Fresh blueberry – 7 to 10 
  • Fresh raspberries – 5 to 7
  • Low-fat granola – 2 tbsp.
  • Chia seeds – 1 tbsp.
  • Few Mint leaves – for garnishing

Instructions/Method:

  • Add frozen raspberries, blueberries, raspberries, and banana in a blender.
  • Now, add yogurt, milk, honey, and crushed ice in the blender.
  • After that, blend all the fruits or ingredients.
  • Blend it well until the thick and smooth mixture.
  • Now, you can taste it and adjust the sweetness as per your choice.
  • By adding some more milk, you can adjust the thickness or consistency of the smoothie.
  • Now pour the smoothie into an open bowl.
  • Add toppings like fresh raspberries, fresh blueberries, chia seed, and granola.
  • Garnish it with few fresh mint leaves.
  • Your yummiest and healthy smoothie bowl for breakfast is ready to eat.
  • Enjoy!

Recipe Note:

  • If you want to use fresh berries instead of frozen, you can increase the quantity of ice.
  • In this recipe, we used honey to keep it healthier, but you can also use white sugar.
  • You can also use flavored yogurt instead of plain. Soya yogurt is fine if you are lactose intolerant or plant based!
  • You can also top your smoothie with some nuts.

Nutrition Facts:

  • Calories – 360
  • Carbohydrates – 63g
  • Fat – 7g
  • Protein – 23.9g
  • Fiber – 11g
  • Sugar – 27g
  • Sodium – 191.5mg

Note:

The nutrition facts mentioned above may differ as per the freshness of used fruits or ingredients.