Author: Catherine

Autumn….the year’s last loveliest smile – William Cullen Bryant

Posted on by Catherine

Staying healthy in November: What to Eat, Drink & Supplement

As the evenings draw in and the rain seems never-ending, November in Ireland can be a tough month for energy and immunity. The days are shorter, temperatures drop, and we spend more time indoors — all of which can take a toll on our health. But with the right seasonal foods, hydration habits, and a few smart supplements, you can keep your body (and mood) in great shape through the darker weeks.

Eat Seasonal & Local Where Possible

Ireland’s November harvest offers a surprising amount of nourishing produce that supports immunity and warmth. Choose foods that are rich in fibre, antioxidants, and vitamins.

In Season This Month:

  • Root vegetables: Carrots, parsnips, turnips, swedes, beetroot, and celeriac — perfect for soups, stews, and roasts.

  • Leafy greens: Kale, cabbage, spinach, and Brussels sprouts — packed with vitamin C and K.

  • Apples & pears: Irish-grown varieties are still available, great for gut health and natural sweetness.

  • Onions, leeks & garlic: Naturally antibacterial and anti-inflammatory — ideal for warding off colds.

Tip: Make hearty vegetable soups with lentils or barley. The slow release of energy helps keep you full and warm through the day. Keep an eye on my Instagram page for lots of tasty recipes.

What to Drink

Hydration often drops in colder weather because we don’t feel as thirsty, but staying hydrated is crucial for your immune system and energy.

Best Drinks for November Health:

  • Warm lemon water in the morning boosts vitamin C and digestion.

  • Herbal teas like ginger, echinacea, chamomile, or peppermint can support immunity and calm the nervous system.

  • Bone broth or vegetable stock — rich in minerals and collagen for joint and gut health.

  • Limit caffeine and alcohol, both of which can dehydrate you and affect sleep quality.

Key Supplements for Irish Winters

With limited sunlight and colder weather, certain nutrients are harder to get naturally at this time of year. Consider these, especially if you spend most of your days indoors:

  • Vitamin D3 – Essential from October to March in Ireland. Helps with immunity, bone strength, and mood regulation.

  • Omega-3 (Fish Oil or Algae Oil) – Supports brain function, reduces inflammation, and combats low mood.

  • Vitamin C & Zinc – A powerful duo for preventing colds and supporting immune health.

  • Probiotics – A healthy gut supports a strong immune system. Fermented foods like kefir, sauerkraut, and natural yogurt also help.

  • Magnesium – Helps with sleep, muscle recovery, and stress management — common issues in darker months.

Always consult your GP or pharmacist before starting new supplements, especially if you’re on medication or have a health condition.

Lifestyle Boosters for November Wellbeing

  • Get daylight daily: Even 20 minutes outdoors at midday can boost mood and vitamin D synthesis.

  • Move your body: Brisk walks, home workouts, or yoga can help combat sluggishness.

  • Rest well: Longer nights are an invitation to improve your sleep routine.

  • Stay social: Don’t let the weather isolate you — connect over coffee, walks, or community events.

November in Ireland doesn’t have to mean feeling run down or low-energy. By focusing on warming seasonal foods, hydrating well, and topping up with key nutrients like vitamin D and omega-3, you can stay healthy, resilient, and positive all winter long.  And remember short dark evenings are the perfect excuse for staying in by the fire!

Quick Quiche

Posted on by Catherine

If you love quiche but don’t want the faff of making pastry, or you’re trying to reduce calories, this is a great  recipe.  You can adapt the ingredients to whatever you  have in your fridge at the time of cooking. There’s about 30g of protein and 10g of fibre in this quiche.

Remember add more to your plate rather than less, so a lovely colourful side salad will give you extra fibre and nutrients alongside this dish.

Ingredients

1 Wrap – I use the Crosta & Mollica flatbreads (but you can use whatever you have)
3 eggs
1 Tbsp Cottage Cheese (optional)
40g Feta, crumbled (or whatever cheese you have in fridge)
Handful of organic spinach
1/2 red onion chopped, or spring onions chopped
1/2 red pepper, chopped
Handful of cherry tomatoes, chopped
Salt & Pepper
Dill (optional but I love it with eggs)

Preheat your oven to 180℃ or your air fryer to 170℃.

Put your wrap into a round dish or tin.  You want it come up a little at the sides to hold in the egg mixture.

Whisk your eggs thoroughly with the cottage cheese, season.

Add your other ingredients to the base of the wrap.

Add the eggs.

Bake for approx 20 mins.  Mine needed extra in the oven.  Like any quiche, these are excellent hot or cold, so a great one for meal prep.

Fibre Rich Banana Bread

Posted on by Catherine

This is a brilliant one to have to hand. It mixes all in one bowl, you can put in whatever u have to hand and it uses up all those lovely healthy bananas that make the daily trip to school only to come home again in the lunchbox, brown and rejected 🍌🥹

  • 1/3 cup melted coconut oil
  • (You can also use butter or olive oil)
  • (You can also use butter or olive oil)
  • 2 eggs, whisked
  • 2/3 ripe bananas, mashed
  • 1/4 cup milk of choice
  • 1 tsp baking soda
  • 1 tsp vanilla
  • 1 tsp cinnamon
  • 1 cup wholemeal spelt flour (I used @thelittlemillcompany)
  • 1/4 cup oats
  • 1/4 cup wheat germ
  • 1/4 cup bran **
  • Handful of chocolate chips Handful of chopped nuts

** You can substitute all of these for just an extra 3/4 cup of spelt flour, but this mix gives you lots of extra fibre and nutrients

Mix all your wet ingredients in a bowl; oil, maple,eggs, milk, vanilla, and banana.

Add dry ingredients and fold in thoroughly; baking soda, flours, cinnamon, chocolate chips, and nuts.

Pour into a lined loaf tin and bake at 180C for 50-60 mins until golden brown and cooked in the centre.

You can also bake in the air fryer at 180C for 40-50 mins.

Let it cool in the tin for 10 minutes. It will be easier to slice.

Delicious on its own or spread with jam and peanut butter.

Fibre – The Underrated Nutrient

Posted on by Catherine

FIBRE

The Underrated Nutrient

When it comes to fibre, it seems many of us aren’t hitting the recommended 25-30g per day.  It has so many health benefits such as improved digestion & gut health, improved blood sugar control, managing weight, and the positive effect it has on our heart health.

The focus really seems to be on protein intake at the moment especially with social media and large food producers.  I suppose bowel movements and roughage just doesn’t have the same appeal!

Read on for some tips and tricks on how we can easily increase our intake of fibre and discover the different types of fibres and their benefits.

Types of Fibre

Insoluble Fibre

Insoluble fibre doesn’t dissolve in water and it’s normally found in the skin of fruit & veg, the husks of the grains, and the outer layers of legumes.  It absorbs water and adds bulk to your stool.  This helps to promote regular movements and helps your body to eliminate waste from the gut.

Some examples of insoluble fibre in your diet include:

  • Potato Skins – See my recipe below for crispy air fryer potato skins.
  • Apple skins
  • Bran & whole grains
  • Nuts & seeds
  • The outer layer of beans and lentils.

By regularly eating these foods, you will prevent constipation and help promote a healthy digestive system.

Soluble Fibre

Soluble fibre dissolves in water and turns into a gel-like substance.  This type of fibre feeds the microbes in our gut, it helps to slow down the absorption of sugars and carbs in the small intestines, which can help our bodies control our blood sugar levels. You may also know that soluble fibre has been shown to reduce cholesterol, as part of a healthy diet.

Lets look at some examples of soluble fibre in our diet:

  • Oats – See my recipe for Raspberry and vanilla Baked Oats
  • Beans & lentils
  • Fruits
  • Dried fruits
  • Root vegetables, such as carrots, turnip, pumpkin
  • Chia & flaxseeds (small but mighty)

How to boost your fibre intake

Increasing the variety of plant-based foods in your diet will really help increase your fibre intake while having a fabulously positive affect on your gut microbiome, which in turn will have a great affect on all other areas of your body & mind. Remember to increase fibre slowly in your diet or it will have the oppositive affect and cause constipation.  When increasing your fibre, always increase your water intake too.

Keep things simple, don’t make it a chore, just some simple additions to every meal will have a lasting positive impact on your health.  My mantra with good nutrition is always: What can I add to my plate to improve this meal for my body & mind?  Here are some simple ideas to up your fibre intake:

  • Add a mix of seeds to every meal; flax to your porridge or yoghurt, pumpkin to your salads, sunflower seeds to your stir fry. I always keep a jar of mixed seeds on hand to sprinkle over everything.
  • Try to add lentils or beans to meat-based dishes such as bolognaise or curries, salads and stews.
  • Swap your whites for wholegrains, such as rice, pasta. Use quinoa where you can.
  • Snack on fruit, berries and nuts.
  • Add lots of spices and herbs to your dishes such as garlic, ginger, onions. These all contain fibre as well as other health benefits.
  • Did you know dark chocolate & coffee also contain fibre and can add to your 30g per day.

Check out my Instagram @catherineryannutrition for more healthy recipes and easy ways to increase fibre in your diet.

Set yourself a challenge over the next 30 days to try to increase your fibre intake.  Remember small and steady wins the race.  Small conscious changes daily can really improve your overall health.

Get in touch with me if you would like help on increasing fibre in your diet.

 

Are you a sucker for savoury

Posted on by Catherine

Are you a sucker for savoury? Love a salty snack? Well, this is a fabulous quick recipe that uses the parts of the spud you normally compost.

The humble spud, especially its skin, is packed full of fibre, B Vitamins, Vitamin C, and potassium, to name a few. Next time you’re making mash,hold onto your skins and try this recipe.

Peel your spuds leaving some potato on the skin, I find a sharp knife better for this job than a peeler. Wash thoroughly. Dry with kitchen roll. Then spray with oil, season with salt, or any flavouring you like. Then cook in air fryer for 15-20 mins or until crispy, shaking halfway through cooking.

These are delicious with a sour cream dip or with grated cheese melted on top like nachos. A delicious way to up your fibre intake whilst also cutting down on food waste.

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