Alva O'Sullivan Blog
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Hi, I am Alva O'Sullivan a qualified Nutritionist, Advanced Mat Pilates Instructor, and Health Coach who is passionate about health, fitness & nutrition. I set up my business in 2011 and provide an extensive range of services in nutrition, fitness, and corporate wellness. I work with individuals, corporate clients, schools, and sports clubs.
Alva O'Sullivan Blog
7M ago
Spiced Carrot and Lentil Soup
INGREDIENTS
600g carrots washed and chopped into small pieces
140g split lentils
1 litre of warm vegetable stock
2 tsp cumin seeds
Pinch of chilli flakes
2 tbsp olive oil
125 mls milk
METHOD
Dry-fry 2 tsp cumin seeds in a large hot pan and add a pinch of chilli flakes for about a minute or until they start to jump around the pan and release their aromas.
Scoop out about half with a spoon and set aside. Add 2 tbsp olive oil, carrots, split red lentils, hot vegetable stock and milk to the pan and bring to the boil.
Simmer for 15 mins until the lentils have s ..read more
Alva O'Sullivan Blog
7M ago
Super Easy Nut Butter Balls
INGREDIENTS
150g porridge oats
1 tablespoon ground flaxseeds or ground almonds
1-2 handfuls of crushed hazelnut or walnuts
2 scoops of unflavoured protein powder
Pinch of cinnamon (optional)
150g peanut butter (or almond butter great too)
4-6 tablespoons of milk (or milk alternative) - enough to bring it to a wet dough that you can roll into balls
1-2 tablespoon of maple syrup
METHOD
Combine the oats, protein powder, flaxseed and cinnamon in a large bowl. Stir in the maple syrup, nut butter and milk
Stir well to combine the mixture, then, using damp h ..read more
Alva O'Sullivan Blog
11M ago
NUT LOAF Ingredients
15g butter
1tbsp olive oil
1 large onion finely chopped
2 sticks of celery finely chopped
2 garlic cloves crushed
200g chestnut mushrooms finely chopped
1 red pepper finely diced
1 large carrots grated
1 tsp dried oregano
1 tsp smoked paprika
100g red lentils
2 tbsp tomato purée
100g fresh breadcrumbs
300mls vegetable stock
150g mixed nuts (brazil, pecans, hazelnuts, walnuts, almonds)
100g cheddar cheese grated
3 eggs
Handful of parsley finely chopped
Method
Preheat oven to 180 (160 for fan oven) degrees Celsius. Line a 1.5 litre loaf tin with baking paper. Heat but ..read more
Alva O'Sullivan Blog
1y ago
Sizzling Chicken with grilled peppers, salsa, rice and beans
This recipe came from Jamie Oliver’s 15 minute meals .. one of my favourite cookbook. Fabulous healthy and super tasty meals that take a little longer than 15 minutes to prepare but well worth it!
My husband made this on Saturday night and we throughly enjoyed every forkful and leftovers the next day!
Best part is possibly the green salsa … to die for!!
Here’s a link to the recipe.
https://www.jamieoliver.com/recipes/chicken-recipes/sizzling-chicken-fajitas-grilled-peppers-salsa-rice-beans ..read more
Alva O'Sullivan Blog
1y ago
10 push ups
30 squats
40 second plank
Repeat these three exercises for 10 minutes for a great full body strength home workout
Lots of levels - check out the video for beginners to advanced ..read more
Alva O'Sullivan Blog
1y ago
Mexican Black Bean Chilli
Here’s a great vegetarian meal for the family. Super tasty and makes a great stew on a cold winter evening. If you have big meat eaters in the house you an always add some diced Angus beef to this pot for a heavily plant based meal with a touch of meat!
Ingredients
2 tablespoons of oil
1 large onion chopped finely
4 cloves of garlic peeled and crushed
2 bell peppers deseeded and chopped into slices
1 whole fresh chilli (or 1/2 teaspoon of ground chilli)
2 leeks washed and chopped
70g tomato puree
1 teaspoon of cumin seeds
1 teaspoon ground coriander
1 teaspoon groun ..read more
Alva O'Sullivan Blog
1y ago
I really enjoy cooking (and eating) the kind of soup that is "meal in itself", one you can enjoy on its own without lots of bread or a sandwich to accompany it... and this soup is just that - perfect to eat all on its own. It's bursting with nutrition and keep you going for hours.
Ingredients
2 Tablespoon olive oil
1 onion, diced
8 medium carrots, diced
800 mls vegetable broth
1 can of coconut milk
1 Tablespoon curry powder
1 teaspoon ginger powder/fresh ginger
Salt / Pepper, to taste
Feta, optional
1 ½ tins of chickpeas
1 Tablespoon olive oil
1 teaspoon cumin ..read more
Alva O'Sullivan Blog
1y ago
Apple Cheddar and Thyme Scones
These are a great savoury scone to add to lunchboxes or as a side to a bowl of warm soup
Ingredients 235g self raising flour
1tsp baking powder
25g butter cubed
150g mature cheddar cheese
1 tsp chopped thyme
1 large eating apple chopped and grated
2 eggs
115 mls milk
Makes approx 8 scones
Method
Preheat oven to 200 degrees or 180 degrees if using a fan oven. Line a baking tray with baking paper. In a large bowl sieve the flour and baking powder. Add the butter and rub with fingers until it resembles breadcrumbs. Add grated cheese, chopped apple and thyme. Mix wel ..read more
Alva O'Sullivan Blog
1y ago
Sitting at the desk for a couple of hours? how about 3 minutes to stretch out the body and reset and re-energise?
Two great stretches to activate the posterior chain and release tension from the neck, back and shoulders
W Stretch
Cat Cow Stretch ..read more
Alva O'Sullivan Blog
1y ago
Five reasons you should be adding Push Ups to your daily routine
The Push Up is a great exercise to strengthen and tone the full body in one movement. The modifications and variations to the push up mean it can be done by everyone no matter what your fitness level is.
Here are five powerful reasons for adding the Push up to your weekly/daily routine:
1. Strengthens and tones the whole body with one exercise
Push ups strengthen both upper and lower body in one movement with no equipment needed and are an excellent full body exercise to add to your weekly work ..read more