Davids dairy free ice cream


Diary Free Chocolate Ice Cream
So for this recipe I’m using my son for inspiration he is 2 years old and is lactose intolerant (can’t have dairy products). And with the sudden heat wave we’ve been getting it’s difficult not to have ice cream in the house, so I taught to myself the main ingredient in ice cream is milk, what if I used almond which he is used to and drinks daily.
So here’s the recipe I put together
• 750ml almond milk
• 125ml honey
• 100g dark choc (I used 74% cacao) * again not diary in the chocolate*
Melt the choc over a Bain Marie or in a microwave personally I used a microwave to save time. Mix the milk and honey and choc together in a mixer or by hand with a whisk. Pour into a container and freeze for a few over night.
• Almond milk €1.69
• Honey €1.27
• Chocolate €0.95
Total = €3.91 = 1litre
A serving = €0.76

The price of making stays in line with some of these
So after leaving it in the freezer over night the ice cream had become firm, almost like sorbet but the creamy texture of ice cream still holds true. The flavour is good even thou it was a high percentage cacao the result is nice and mild.


Turmeric by sid



Sid Sheehan, Chef, Nutritional Therapist and CNM (College of Naturopathic Medicine) graduate writes about the medicinal benefits of Turmeric.

Sid offers a range of nutritional advice and gives practical demonstrations on how to implement these changes into your diet at his Cookery School in Listowel Co. Kerry.

More information on him and the courses he runs can be found at http://www.nourishbynature.ie

The Power of Turmeric

Turmeric is one of nature’s most powerful painkillers and anti-inflammatories, or rather the chemical compound Curcumin, which is its key component.

This yellow flowered plant is a member of the ginger family. It is grown in Indonesia, China, India and other parts of the tropics, where the dried aromatic root like stem is ground to form a powder. This deep orange yellow powder is commonly used as a spice and one of the main ingredients in curry powder. Along with being used as a preservative, colouring and flavouring agent, turmeric has been used for over 4000yrs in Indian and Chinese medicine to relieve conditions ranging from flatulence and digestive disorders to menstrual irregularities. It is now widely recognised in the West as a powerful anti-oxidant and anti-inflammatory agent.

How it fights Inflammation

Inflammation is the body’s attempt at self-protection. When something harmful or irritating affects a part of our body there is a biological response to protect the affected area.

This immune response to a whole host of injuries, infections, illnesses and general disease of any part of the body is characterised by heat, redness, swelling and pain in the affected area. This complex protective mechanism can however become self-perpetuating whereby more inflammation is created in response to the existing inflammation. It is at this stage that we need to treat the inflammation by attempting to reduce it with the use of anti-inflammatory drugs.

Curcumin works as a powerful antioxidant. Antioxidants scavenge free radicals, these harmful molecules damage cell membranes and cause cell death. In addition they inhibit oxidative DNA damage and relieve oxidative stress. Curcumin is able to regulate the foundation of nitric oxide which is carcinogenic and plays a key role in inflammation.

As an anti-inflammatory, Curcumin works in a similar way to non-steroidal anti-inflammatory drugs (NSAIDS) by inhibiting the activity and synthesis of specific enzymes. Clinical trials show that at dosages of 400-1200mg/day, curcumin is comparable to ibuprofen.

Curcumin also acts as a choleretic, that is, a substance that increases the volume of bile and amounts of solids secreted from the liver.

Through its various mechanisms, this spice supports colon health, exerts neuro-protective activity and helps maintain a healthy cardiovascular system by providing significant protection against damage of the inner lining of the blood vessels.

Extensive lab tests have shown that curcumin interferes with melanoma skin cancer cells causing them to self-destruct.

How best to get Turmeric into the diet

If you can manage to get your hands on fresh turmeric root, then that’s fantastic. You can use it grated or finely chopped in soups, stews and curries. Chances are though that you will find it in its powdered form more easily. The bio-availability of turmeric is greatly increased when co-administered with piperine, a powerful component found in black pepper. Always use a good twist of freshly ground black pepper when cooking with turmeric, to enhance its healing benefits. I always add a teaspoon of ground turmeric to a breakfast smoothie in the mornings


Recipe for Anti Inflammatory Breakfast Smoothie

200mls coconut milk

1 Banana

½ ripe mango

1 tsp ground turmeric

½ tsp cinnamon

¼” slice fresh ginger (peeled and chopped small)


Place all ingredients in blender with some ice and blend until smooth, this will make approx. 500ml smoothie.


Beetroot by sid sheehan




Most people would agree that one of the most prevalent words in nutrition is superfood. One vegetable that is certainly worthy of this title is the humble beetroot. Well known for its purple-crimson colour, beetroot is a highly nutritious food with many long-recognised health benefits.


The rich, red colour of beetroot is due to pigments called betalains, of which there are two types – betacyanins and betaxanthins. These pigments possess potent antioxidant and anti-inflammatory properties, and usually also contain nitrate. Recent studies have found that nitrates in beetroot have a beneficial effect on the cardiovascular system.


The antioxidant compounds found in beetroot are reported to have health promoting properties. Studies have demonstrated beetroot’s ability to increase levels of important antioxidant enzymes, such as glutathione peroxidase, one of the most important antioxidant enzymes.


As well as being a rich source of antioxidants, beetroot also contains good levels of many nutrients, including folic acid, vitamin B6, fibre, manganese, potassium, vitamin C and iron. In fact, beetroot and beetroot juice is a traditional home remedy for iron-deficiency.


Beetroots are also a source of betaine (known as trimethylglycine or TMG), a substance known for its ability to lower homocysteine levels, thereby supporting cardiovascular and cognitive health. The fibre found in beets has also been shown to support healthy cholesterol levels.


The versatile beetroot can be used raw in salads, but is equally delicious roasted or made into soup. It’s become very fashionable to bake with beetroot too – look out for recipes like beetroot cakes and muffins. Using beetroot juice or dried extracts of beetroot are simple ways of getting the benefits of this health-promoting vegetable.


• Cardiovascular Health

• Cancer Fighting

• Antioxidant Rich

• Endurance Sports

• Detoxification

Sid sheehan runs nourish by nature cookery school in listowel . Check out their web page, and facebook , twitter

Bee keeping by paul


Video on facebook page

Kingdom bee keepers

I have always been a wildlife enthusiast, last week i got the opportunity to go visit a bee hive in knocknagoshel. As it is too cold at this time of year there is no honey production going on at the moment, so i got to see one of the hives being assembled and explained to me what each part was for and what happened in each compartment. I found this extremely interesting and a lot more complicated than i had previously imagined.
Just talking to Seamus his passion for the bees and the life cycle of the bees and their life in the hives was far beyond any nature documentary i have ever seen on the bee. I am looking forward to the summer where i will be suited and booted to collect some honey and see the final product in action i think will be very interesting, i am also looking forward to trying honey straight from the comb, now i had some already but i was crystallised and it’s far tastier than any shop bought honey I have ever tried.
There are several bee keeping clubs in the county and more producers, Inthe county than i previously imagined. Please like and share their page on Facebook @Thekingdombeekeepers
You can follow this story on our own Facebook @traleeculinarygangsters.com you can follow me directly on Twitter and Instagram @chefpaulc 

Sid on superfoods


Superfoods Article


There’s a lot of hype surrounding so-called superfoods and their medicinal properties. It seems there’s a new study claiming the cancer fighting properties of exotic fruits almost daily. Take away the questionable “miracle working” claims of superfoods and what you’re left with is a group of vegetables, fruits, nuts, meats and fish that are dense with key nutrients that most of us are deficient in because of our imbalanced Westernised diets.


What exactly classifies one food over another as being super? Not all superfoods are exotic and expensive and certainly not deserving of the title. Most are everyday vegetables, fruits and nuts readily available at our local farmers market or supermarket. Superfood is an unscientific marketing term used very loosely in various misleading contexts. Claims that a certain food, Blueberries in particular will decrease your risk of cancer or that eating Broccoli daily will keep your memory as sharp as a knife. Such foods do indeed come under a special category of those found in nature, which are low in calories and rich in nutrients. Many are superior sources of antioxidants and essential nutrients compared to any other food – hence the term “Super” foods.


None of us can deny the scientific proof that eating a healthy balanced diet correlates directly with increased energy, vitality and overall good mood. Also equally undeniable is the fact that a balanced diet containing these superfoods will decrease the risk of certain cancers, heart disease, strokes, promote brain function, improve fertility and promote an overall healthy lifestyle. But this cannot be achieved from a few berries or nuts alone. If we incorporate plenty of these foods into our diet, increase our vegetable and fruit intake while lowering processed and refined foods, which are high in saturated fats and sugar then our bodies, will thank us in the long run. There isn’t much point in expecting miracles from a few nutrient dense foods fi we continue to smoke and drink to excess and flood our systems with toxins. We must also consider the fact that many superfoods are exotic and probably clock up thousands of air miles and weeks in cargo before finally reaching our shelves. So maybe eating local organically grown fruits and vegetables is every bit as beneficial to us if not better, probably cheaper and doesn’t leave a Carbon Footprint. An example of which is the ridiculously overpriced Goji berry compared to our own humble Blackcurrant, which happens to have a considerably higher vitamin C content.


Below is a list of some of these foods and their health benefits and medicinal properties:


• Berries – dark red variety in particular are very high in antioxidants which may protect us against cancer, heart disease and slow signs of aging.

• Nuts – in their raw state, not the salted MSG coated variety are said to contain “Heart Smart Fat” and keep us satisfied and full for longer than carbohydrate based snacks like crisps, crackers and rice cakes.

• Oily Fish – salmon, mackerel, tuna and herring are a great source of protein and are high in Omega 3 fats which are vital for heart disease prevention and good for the skin and brain because of their inflammation reducing properties.

• Legumes – family including beans, peas, lentils, and soy beans are extremely dense in many key nutrients providing plenty of protein, iron, potassium, selenium, magnesium, zinc and B vitamins while also being devoid of saturated fats and cholesterol. Beneficial in the treatment of diabetes, lowering blood pressure, lowering cholesterol and cancer prevention.

• Dark leafy greens – cabbages, kale and spinach are all nutritional powerhouses packed with vitamins, minerals and phytonutrients. Probably the most concentrated source of nutrition of any food. They provide us with iron, calcium, potassium, magnesium, vitamins K C E and many of the B vitamins but also beta carotene, lutein, and zeaxanthin which protect our cells from damage  and our eyes from age related problems among many other effects.

• Kelp and other Seaweeds – all packed with unspoilt minerals straight from the ocean. Used in many forms from supplements to powders or in its fresh state in salads, soups and breads. It’s a powerful source of iodine essential for thyroid balance especially hypothyroidism.


• These are just a few of the many powerful medicines from nature’s edible pharmacy. so whatever we choose to label them, be it superfood or other just remember that we don’t have to travel around the world to  a rainforest to obtain them when many of them are growing in our own back gardens.


Sid on Hypothyroidism


Hypothyroidism -(Underactive Thyroid)


The thyroid gland, consisting of two large lobes is located at the base of the throat, just below the voice box. It produces hormones essential for the proper functioning and maintenance of all the cells in the body, therefore helping to regulate the body’s growth, metabolism, digestion, body temperature and heart rate.


What is it?

Hypothyroidism or the under activity of the thyroid gland is a condition, which occurs when the thyroid gland fails to produce enough thyroid hormone. This results in the metabolism becoming sluggish, and can often mimic long-term mild depression. It affects women four times more than men especially those between 35-60 years.


What causes it?

 Heredity: thyroid problems can simply run in families.

 Iodine insufficiency: its strongly proposed that millions of individuals develop hypothyroid due to lack of adequate iodine intake, which may be due to soil depletion and lack of iodine in our diets. Since iodine is necessary for the synthesis, storage and secretion of thyroid hormones, a deficiency of iodine can result in hypothyroidism.

 Auto immune: most cases of hypothyroid result from an auto immune disorder in which the body’s immune system attacks the thyroid gland.

 Genetic factors, hormonal disturbances elsewhere in the body, surgery, radiation or medication are other possible causes.


Signs and Symptoms

These include: Fatigue, depression, unexplained weight gain, decreased appetite, dry skin, hair loss, disturbed sleep, muscle and joint pain, heavy menstruation, constipation and hoarseness among many more.


Dietary and Lifestyle factors

 Exercise is particularly important in hypothyroidism as it stimulates thyroid gland secretion and increases tissue sensitivity to thyroid hormone.

 One’s diet must incorporate adequate amounts of iodine, selenium, zinc, copper, vitamin C and E. All of these micronutrients are crucial for thyroid hormone synthesis.

 Goitrogens: Must be limited within the diet, these include turnips, cabbage, kale, brussel sprouts, radishes, peanuts and pine nuts. When eaten these foods should be well cooked to breakdown their goitrogenic constituents.

 Soy products: Must also be limited within the diet as they have a definite anti-thyroid and goitrogenic effect. Long term consumption can promote formation of goitres (protruding bulge on the throat) and development of autoimmune thyroid disease.


Sid on IBS


Irritable bowel Syndrome (IBS)

What is it?

It is important to remember that IBS is not actually a disease but rather a collection of symptoms which are due to impaired function of the gut. We all experience occasional abdominal discomfort or upset from time to time but for IBS sufferers, these symptoms can be prolonged and problematic. This common disorder affects your large intestine (colon) and in Ireland, up to 20% of adults suffer from the condition, with twice as many females to males living with it.

IBS commonly causes abdominal pain, cramping, bloating and alternating constipation and diarrhoea. These symptoms can occur for days, weeks, months or even years. As the symptoms mimic other bowel conditions, IBS is usually diagnosed through the elimination of other ailments with similar symptoms.

What causes it?

There are many proposed causes of IBS. The list of suspects includes:

Bacterial, parasitic or viral infections

Overuse of antibiotics

An adverse reaction or intolerance to a food such as lactose or wheat

One underlying factor in almost all cases of IBS is stress. There is a complex biological interaction between the brain and the gut. No matter the source or level of the stress, our gut will generally react in some way.

What can I do to manage my IBS?

In many cases, you can control your IBS by managing your diet, lifestyle and stress.

Here are a few simple tips to get started:

Identify certain trigger foods that aggravate your symptoms, remove these foods by process of elimination. This can take several weeks but if you can find the offending food then it’s well worth the effort.

Probiotics are cultures of the “Friendly Bacteria” vital for intestinal health, which help to digest food and protect against the growth of harmful bacteria.

Soluble fibre (which dissolves in water) is much better for helping IBS than insoluble fibre. Soluble fibre has a gentle and soothing action on the gut. Dietary sources include:


Psyllium husk soaked in in water or psyllium powder

Flaxseed (linseed) – whole rather than ground

Peppermint oil capsules – very effective in calming abdominal spasms

Sid on gluten


Gluten – why so many of us react to it?

Gluten has become one of the major dietary components that so many of us have an adverse reaction to. In the last 40-50 years the incidence of coeliac disease and other gluten related illnesses has skyrocketed. This is most likely due to how our grains are grown and genetically modified. Through modifying and hybridising these plants, they have become easier and faster to grow, resistant to harsh environments and ultimately more profitable to produce.

Gluten is a protein found in wheat, spelt, oats, rye, barley and products made from them. Gluten sensitivity causes inflammation of the gut, eventually leading to intestinal permeability or ‘leaky gut’. This can trigger allergies, sensitivities and inflammation in the body. The lining of the small intestine contains millions of tiny hair like projections called villi which absorb our nutrients from our food. Coeliac disease is a condition, where gluten causes an autoimmune reaction in which the immune system mistakenly attacks itself. This results in the lining of the small intestine becoming damaged, thereby reducing the person’s ability to absorb nutrients from food. The process may damage other areas of the body also and increase the risk for diseases like bone disease, anaemia and intestinal disorders. Symptoms of gluten sensitivity can include:

Diarrhoea     Constipation    Weight Loss    Chronic Tiredness    Anaemia    Indigestion    Depression    Infertility      Mouth Ulcers     Abdominal Cramps    Vomiting    IBS

Research studies cited in many medical journals have linked Gluten Sensitivity to behavioural and developmental disorders in children such as Autism, ADHD, and Asperger’s Syndrome



By Richard Sheehan Nutritional Therapist Dip NT mIANT

web http://www.nourishbynature.ie

email nourishbynaturelistowel@gmail.com

mobile 087 3848818

Sid on sugar


Outwitting the Sugar Addiction




Sugar is a major life force needed to fuel the brain and body. Sugars that are found in whole foods are balanced with the proper minerals. When these sugars break down and are assimilated, the energy produced is stable and long lasting.


When natural sugar is refined and concentrated the balance is dismembered. Refined sugar passes through the blood stream quickly in large amounts upsetting the stomach and pancreas. Overtime, prolonged use of refined sugar leads to an acid condition, consuming the body’s minerals, weakening the digestive system, and throwing the blood sugar out of balance. This quick, high energy producer is unfortunately addictive and contributes to obesity, hypoglycaemia, diabetes, high blood pressure, heart disease, anaemia, immune deficiency, tooth decay, and loss of bone mass among many other conditions. In fact, sugar is so addictive that many clinical trials involving rats as test subjects, have shown that refined sugar is a more powerful addictive substance than cocaine.

Removing sugar from the diet is no easy task. It is everywhere!

If you try to go cold turkey, be prepared for some nasty withdrawal symptoms. Many experience headaches comparable to a migraine, exhaustion, mood swings and depression. But don’t let that put you off. Sugar withdrawal doesn’t have to be torture.

Before you go crazy trying to throw it out…use these tips and try some of the sugar alternatives offered here. Over time, you may actually prefer them, and your body will thank you.
























Tips to Kick the Sugar Habit



Eat Regularly. Eat little and often. Many people have a drop in blood sugar levels when meals are too spaced out, leaving us feel hungry and more likely to crave sweet sugary snacks.

Choose Whole Foods. The closer a food is to its original form, the less processed sugar it will have.

Try To Incorporate Protein Into Each Meal. This helps to control blood sugar levels. Make sure they are healthy sources. Be sure to start the day with right with a good wholesome breakfast to limit sugar cravings throughout the day.

Get Enough Sleep. When over tired we often use sugar for energy to counteract the exhaustion.

Keep It Out Of Reach. Keep sugary snacks out of the house or place of work. It’s hard to give in to temptation if it’s not there in the first place.

Distract Yourself. Cravings are usually short-lived. If you can distract yourself with something else, it often passes. The more you do this, the easier it gets and the cravings get easier to deal with.

Give Yourself A Break. It is possible to satisfy that sweet tooth with something nutritious. Do avoid artificial sweeteners, which will do little to alter your desire for sweets and have a negative effect on the body. Have a piece of fruit or a square of dark chocolate which actually has many health benefits, in moderation of course!



Written by Richard Sheehan



Sid on diets



At one stage or another in all of our lives we’ve tried a diet of some description, usually in a desperate bid to shape up for a holiday or upcoming event. If you’ve never found yourself in this dilemma, then you are truly blessed genetically!

While you may lose weight on a quick fix programme, chances are that you’ve put it back on just as quickly. Others will succumb to deprivation, boredom and misery within the first 7-10 days and feel like a failure, so they turn to their reliable friend ‘FOOD’ for comfort and so the vicious cycle continues.

Whether it’s the cabbage soup diet, the grapefruit and water diet or some other potion that guarantees rapid weight loss, the results are never long lasting.

The basic science is that the human body needs a variety of food groups to sustain healthy living. When you crash diet, generally you are consuming far fewer calories that normal. You would assume that this should automatically result in weight loss, but actually your body goes into starvation mode. When this happens your metabolism slows down. Your metabolism is your body’s engine, it determines how many calories you burn. That means that if your metabolism slows down, your body has to work much harder to burn the same amount of calories it would if it was functioning normally. For example, let’s say you normally burn 300 calories during a 30 minute session on a treadmill. If your metabolism has slowed down, you may only burn 200 calories for the exact same session. Now you have to work 3 times harder to get the same calorie expenditure to help you lose weight. That really sounds like too much hard work for no good reason.

Rather than obsessing with these quick fix diets, what you really need to do is adapt a longer lasting lifestyle change. Yes, it may take more time to achieve your goals but the results will be more permanent.

A few simple tips to get you on the right track

Do not deprive yourself too much, just have everything in moderation.

Eat at regular intervals and don’t allow yourself to get over hungry.

Keep a daily food diary for a week. It will give you a clear indication of exactly what you are consuming. Sometimes you may not realise just how much you’re eating.

Decrease your intake of alcohol.

Opt for higher fibre wholefoods and decrease the amount of processed foods.

Drink plenty of water in its pure form. Not in the form of dilute fruit squash.

Obviously exercise is a major factor in any weight loss programme. Dieting alone is not sufficient.

If you would like more information on this subject call for an appointment    PHONE 0873848818

By Richard Sheehan, Nutritional Therapist Dip NT M.I.A.N.T.