Thank you Margaret O’Neill for the lovely testimonial and feedback. It was my pleasure.

QUINOA RECIPES.....Healthy Family Meals with High Nutritional Value! Quinoa is technically a seed, and is often referred to as a "supergrain", from South America. It contains complete protein and is only one of two sources which are not animal based. It is also surprisingly easy to cook. Easter weekend often a great time for family gatherings and meals but if you are looking for something which is Low in starch but high in flavour and nutrients, Quinoa is the answer. So here are two recipes for Quinoa made from one cup of dried Quinoa grains which are cooked in 2 cups of vegetable stock. I normally bring to the boil in a pot and then pop into moderate oven. About 120 degrees c for 15 to 30 mins. 1. QUINOA with Leeks, semi-sundried Tomatoes and Corn, which is great with Roast Chicken. Use 1/2 cooked Quinoa which is allowed cool a little and using fork, add to large bowl. Add 1 tin of sweet corn drained, and 1/3 cup of semi-sundried tomatoes which have been chopped finely. Take two large leeks and cut into 5 cm rings, and sweat in pan with tbsp water and knob of butter. Turn down heat and add lid for 10 mins, stirring occasionally to make sure they don't burn. Add to Quinoa, season and mix thoroughly. 2. QUINOA with Feta, Avocado, Coriander and Lime, which is great served with Roast Lamb. Cube one block of low fat Feta cheese and add to large bowl. Chopped handful of coriander..to taste, and often parsley is good alternative for those who do not like coriander. Juice of 1 lime. Add to Quinoa, season and mix thoroughly. Enjoy and Happy Easter!

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Recipe for Sweet Potato Gratin...the Healthy Version. Serves 12 as a side dish Great low GI carbohydrate which is high in Carotenoids, good for skin and eyes and surprising low in sugar. Ingredients 10 small sweet potatoes peeled and sliced approx 10cm thickness 1 x tin low fat coconut milk 1 pack of fresh sage chopped 4 garlic cloves crushed (optional) 1 tbs rapeseed oil Salt & pepper Method 1. In a large bowl mix sweet potato with chopped garlic, sage, oil, salt, pepper and mix really well, making sure all slices are well coated. 2. Add to large oven-proof dish. 3. Pour over coconut milk, and press down so that sweet potatoes are evenly covered. 4. Cover with tin-foil and pop into pre-heated oven at 180 degrees c for 1 hour, removing foil for last 10 minutes to brown. 5. Enjoy! #gill4nutrition #healthyfood

Recipe for Chocolate Banana Muffins made in Nutribullet 1. Blend 3 ripe bananas and 2 eggs in nutribullet 2. Add 125ml rapeseed oil, and blend again 3. Add 100g coconut sugar (any sugar will work), blend 4. In a large bowl add 225g flour (any kind will work) with 45g cocoa powder and 1tsp baking soda. 5. Add contents of nutribullet to bowl and mix well using a spatula. You can add chocolate chips here if you like. 6. Using muffin tin and paper cases, makes 12 large muffins. Divide evenly. 7. Cook in hot oven for 20mins (approx 200 degrees). Cool on wire rack. Lovely straight out of oven! #homebaking #receipe #chocolate #banana #muffins #gill4nutrition #easyrecipes #kidscooking #healthymuffins

In Brown Thomas today to promote Beauty Foods and a Healthy Diet for the Brown Thomas Wild Beauty Event today. If you would like to call in with any questions or for a consultation, I’d be delighted to offer advice. #brownthomas #brownthomascork #gill4nutrition #wildbeauty #nutrition #nutritionist #nutritionadvice #nutritionconsultant

WHY IS FIBRE SO IMPORTANT IN YOUR DIET Scientific evidence links fibre intake to a plethora of health benefits, and increasing satiety to help control weight. There are a number of health benefits for fibre including its role in immune health and Skin. If digestion is sluggish you will not absorb all the wonderful nutrients you are eating and therefore not reach your skin. The Institute of Medicine recommends dietary fiber intake for adults aged 50 and younger of 38 grams for men and 25 grams for women, and for men and women older than 50, an intake of 30 and 21 grams, respectively. But Americans are falling seriously short of the recommended goal, with an average intake of about 15 grams per day. Soluble fiber: Dissolves easily in water, forming a gel-like mush in the stomach and small intestine which gives you a feeling of fullness. This substance slows digestion, that gives essential vitamins and minerals to absorb through intestinal walls. 1. Barley 2. Oats 3. Prunes 4. Sweet Potato 5. Beans 6. Figs Insoluble fiber: This type of fibre does not dissolve in water but is important for your overall health and well-being as soluble fibre. It adds bulk to the stool and helps move things along your digestive tract. Parts of the food that are high in insoluble fibre often look like the same in your stools because insoluble fibre does not break down in your gut. Consuming adequate insoluble fibre keeps you regular. 7. Wholewheat Cereals 8. Wholemeal Bread 9. Lentils 10. Apples 11. Avocados 12. Strawberries

Presenting at Brown Thomas, Cork. Talking Nutrition, Diet, Health and Beauty Foods. Great morning with fabulous team. #brownthomascork #gill4nutrition #wellness #wellnessatwork #talks #nutrition #nutritionist

GREEN SMOOTHIE RECIPE Popeye was definitely on to something. Spinach is a super food loaded with tons of nutrients in a low calorie package. Dark, leafy greens like spinach are important for skin, hair, and bone health. They also provide protein, iron, vitamins, and minerals. Green Smoothie is a very easy way to get spinach into your diet, so here's a recipe I use regularly myself,- Ingredients: Handful Fresh Baby Spinach (if fresh add some ice to smoothie) 1 Stick Celery 1 Kiwi 200ml Coconut water 5 Cashew Nuts 2 inch piece Cucumber 1 cm Fresh Ginger (optional) Blend with a hand Blender or Nutribullet, and drink immediately!

Crookhaven Harbour Sailing Club, Training Centre of the Year, Volvo Irish Sailing Awards. Celebrating with my fellow Junior Organisers #whatateam #volvoirishsailingawards

Healthy Eating is as Easy as One, Two, Three! Gill O’Shea Nutrition Primary School Program. Active Schools Week in Christian Brothers College CBC Preparatory School. Great fun and really impressed with fantastic questions. Healthy Food Samples were a great success with every boy eating their RAINBOW of colours. Thank you to the wonderful teachers today, it was such a pleasure working with you all. #activeschoolsweek #activeschools #cbc #cork #kidshealthyeating #healthyeatingforkids #gill4nutrition #educating #primaryschool #boys

Congratulations to TRINA HORGAN who is the Winner of Nutri Superfood Plus product. A great product to support weight loss.... should have mentioned that I will be providing a consultation as part of the prize!