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11 AMAZING RECIPES TO TANTALISE YOUR TASTE BUDS THAT WON’T BREAK THE BANK!
CHECK OUT OUR
FREE GUIDE
TO FEEL-GOOD
FOOD PACKED
WITH TASTY
GOODNESS!
7 DAY BENEFITS CUPBOARD
GUIDE OF PROTEIN ESSENTIALS
Visit us at recipes.lidl.ieCupboard Essentials
with
Cai tríona Redmond
Food Writer & Busy Mum
Keep your store cupboards stocked all year round
with these healthy, budget-friendly, essentials.
Split Kidney
Dried Fruit
Lentils Beans
from only
from only from only
23c €1.29
89c
Dried Lentils Tinned Beans Dried Fruit / Raisins
Alesto Dried Lentils are high in Fast healthy food for me is a plate For a quick, natural hit of energy on
fibre and protein. I add them into of hot buttered toast topped the go I always keep Alesto Dried
soups and stews where they act as with some baked beans. Don’t be Fruit and particularly Raisins in the
a natural thickener if they’re not the confined to a tin of baked beans press. Dried fruit regularly features
main ingredient. As lentils are dried though. I also keep Freshona in all my baking. Try soaking your
they keep for months in a sealed kidney beans, chickpeas, and dried fruit in some Naturis Orange
container. mixed beans in the press and use or Apple Juice before adding them
them in everything from fresh to a cake mixture. It adds moisture
salads to wholesome sausage and and sweetness.
pasta tray bakes.
Tinned Pumpkin
Rice Cakes
Tomatoes Seeds
from only
from only from only
99c 49c
45c
Tomatoes Seeds Rice Cakes/Corn Cakes
Be it either Freshona Passata or From Crownfield Flaxseeds to The kids love the Just Free Corn
Tinned Tomatoes I would never be pumpkin and sesame seeds there Cakes in their lunch boxes because
without either in my larder press. is a multitude of uses for seeds in they have the flavour of popcorn
They form the basis of many a your kitchen. Sprinkle them on top without the mess. I prefer to top
stew or braise for main meals but of Milbona Yoghurt or Flaherty’s my rice cakes with Goldessa Cream
are also essential to some soups Porridge in the morning for added Cheese with Oaklands Fresh
and stocks. As the tomatoes are fibre and protein, add to baking, or Vegetables for lunch. Either way, I’m
stored in tins, jars, or recyclable simply sprinkle on top of salads or never without a pack in my press.
container they last for ages, but I stir-fries. Because they’re dried they last for
never manage to hold onto them ages and are very handy for when I
for longer than a week or two. run out of bread or wraps.
2Your seven-day guide at a glance
From beautiful
breakfasts to
delightful dinners
and everything
else in between!
Breakfast Lunch Dinner
Monday
• David’s Overnight Oats • Spiced Vegetable Soup • Beef Stir-Fry
A great way to start the day and As well as being packed full This family favourite is sure to
will keep you full until lunchtime. of fl avour, this soup is a great keep the whole gang happy!
See page 5 for recipe. source of Vitamin C. See page 12 for recipe.
See page 6 for recipe.
MUST
HAVE
Tuesday
• Poached Eggs • Grain Salad Pots • Lentil Chilli
Boil a saucepan of salted water, Pick from two pots (Black Barley Anna’s Lentil Chilli is the perfect
add a dash of vinegar and whip & Black Bean Salad or Red dish to get your family around
the water round, gently crack Quinoa & Barley Salad). These the dinner table! It’s bursting
your eggs in and cook for 2 mins. are great if you are on the move! with fl avour and packed with
Serve on toast covered with See page 7 for details. goodness.
MUST Avocado. See page 19 for recipe.
HAVE
Wednesday
• Caitriona’s Special Flakes • Coronation Chicken • Spaghetti Bolognese
What a tasty way to kick start Sandwich Fry a family pack of Inisvale 5%
your day! These fl akes are also a Shred some Glensallagh Chicken mince in a pan with 1 chopped
great source of fibre. breast pieces and mix well with onion. Add 2 tins of Freshona
See page 5 for recipe. 3 tbsp of fat-free Greek Yogurt chopped tomatoes, 1 tsp dried
with 1/2 tsp Curry Powder. Serve oregano, 2 bay leaves, 2 tbsp tomato
MUST purée, 1 beef stock cube. Cook for
HAVE on thin bread with mixed leaf
salad. 15-20 mins, serve with pasta.
Thursday • Apple Porridge
Add 50g of Flaherty’s Porridge
• Pesto Pasta Salad
Add 50g of Barilla Penne Pasta
• Bean Burgers
Caitriona’s Bean Burgers are
Oats to a saucepan, add 350ml to a saucepan, add a pinch of perfect served with salad and
or water (or milk) and simmer for salt and cook for approx. 12 mins. healthy oven roast fresh chips.
2 mins, add 1 chopped apple and Drain and mix with 1 tbsp of See page 10 for recipe.
simmer for a further 2 mins. Barilla Red or Green Pesto. The
MUST choice is yours!
HAVE
Friday
• Wheat Shreds • Deluxe Soup Range • Pan Fried Salmon &
Quick and simple! Add 30 grams Hearty and filling, it’s the perfect Butternut Squash
of Crownfield Wheat Shreds to way to keep you going through This luscious dish will have you
a bowl and top up with Coolree the afternoon. Add 2 slices of asking for seconds!
Creamery Organic Fresh Milk. Connell Bakery Seed & Grain See page 13 for recipe.
You can serve as is or heat in the Brown Sliced Pan to mop up!
MUST microwave on a cold morning. See page 6 for recipe.
HAVE
Saturday
• Mushroom Omelette • Mediterranean Chicken • Turkey Curry
Wash and slice a handful of Salad The perfect weekend fake-away!
mushrooms, cook in low cal Ready to go salad, a good source This delicious stir-fry will make
spray, beat 2 eggs and add to the of protein that will keep you you feel like you are eating out in
pan. Cook on a medium heat for fuller for long! your favourite restaurant!
2 mins on either side. See page 7 for details. See page 11 for recipe.
MUST
HAVE
Sunday
• Banana Pancakes • Nutri Salad • Roast Chicken
Pancakes are the ultimate Pick from two salads Cook a Ballymanor Fresh Chicken
weekend treat! They are perfect (Wheatberry & Chickpea or Rice as per pack instruction. Serve
for the little (and big) kids in your & Quinoa Salad). Jam packed with your favourite Oaklands
house! with goodness, these salads will vegetables to create a classic
See page 4 for recipe. leave you wanting more! Sunday favourite!
See page 7 for details.
MUST
HAVE
Price of recipe ingredients is calculated on a pro-rata basis for ingredients actually used in the recipe. Ingredients may only be available in larger quantities for correspondingly higher price.
3Banana
Oat Pancakes
ALL THIS
FOR UNDER
€ .05* 1
IN-STORE ESSENTIALS INGREDIENTS METHOD
Serves 2 • 1 Blend the bananas with the
Organic Flaherty’s
Prep 20 Mins eggs, oats, baking powder &
FAIRTRADE BANANAS PORRIDGE OATS
salt. Leave the batter to thicken
6 pack | 1 unit = 0.13 1.5Kg | 1Kg = 0.66 Cook 10 Mins
for 20 minutes.
79c 99c • 2 whole eggs • 2 Heat a non-stick frying pan
beaten & grease lightly with coconut
• 2 whole oil. Fry spoonfuls of the batter
bananas over a medium high heat. After
very ripe a minute of cooking, flip each
• ½ cup Flaherty’s pancake and cook for a further
porridge oats minute, greasing the pan lightly
with more coconut oil between
Co n n e l l Fa r m B e l b a ke • ½ tsp baking batches.
6 LARGE EGGS BICARBONATE OF powder
6 piece | 1 unit = 0.20 SODA / BAKING SODA
• 1 pinch salt • 3 Serve with fresh fruit & maple
1
170/200g | 1Kg = Up to 3.24
€ 19 syrup or honey.
. c
each
* Price of recipe ingredients is calculated on a pro-rata basis for ingredients actually used
in the recipe. Ingredients may only be available in larger quantities for correspondingly
higher price.
Why not try these too...
Alesto Oaklands J u s t Fr e e
ORGANIC BLUEBERRIES, RASPBERRIES, GLUTEN FREE
CACAO NIBS STRAWBERRIES PORRIDGE OATS
100g | 1Kg = 17.90 125/250g | 1Kg = Up to 13.04 500g | 1Kg = 5.18
€
1.79 €
2.59
Starting from
€
1.63
4IN-STORE ESSENTIALS
David’s INGREDIENTS This overnight
Overnight
Delu xe oats recipe is a
ORGANIC WAFER OATS great fibre packed
1Kg | 1Kg = 0.99 Serves 4 breakfast which
can be made
99c Prep 10 Mins in advance.
Almond Oats • 200g oats
• 500ml almond milk
• 2 tbsp blueberries
• 2 tbsp walnuts, brazil nuts, chopped
• 2 tbsp crunchy milled linseed
Alesto • 2 tbsp desiccated coconut
BRAZIL NUTS • Optional - Sliced Banana and Almonds
200g | 1Kg = 13.25
€
2.29 METHOD
• 1 Mix all the ingredients together in a
large bowl. Cover with cling film and
refrigerate overnight.
• 2 In the morning, serve a portion in a
Milbona bowl and top with some fresh fruit,
LOW FAT GREEK STYLE greek yogurt and a drizzle of honey.
YOGHURT
W!
500g | 1Kg = 1.35
NE
69c I’M
Cai tríona’s INGREDIENTS
Perfect to
serve them for
Special
filling breakfast
Serves 4 or as a healthy
Prep 35 Mins dessert.
Flakes
Crownf ield • 150g raspberries
SPECIAL FLAKES • 150g strawberries,
RED BERRIES
425g | 1Kg = 3.41
hulled and quartered
• 1 pinch caster sugar
€
1.45 • ½ whole lemon, juice only
• 400g low fat greek-style yogurt
• 60g Special Flakes Red Fruit
METHOD
STRAWBERRIES
250g | 1Kg = 9.96 • 1 Add the raspberries, strawberries, caster
€
2.49 sugar and lemon juice to a bowl, stir
to combine then leave to stand for 30
minutes.
• 2 After 30 minutes, crush the mixture
with a fork.
• 3 Layer the fruit, yogurt and cereal into
glasses and enjoy, or chill until ready to
serve.
5Spiced
INGREDIENTS METHOD
Serves 4 • 1 Heat the olive oil in
Prep 10 Mins a large pan. Add the
Veg Soup
onions and fry for 5 mins
Cook 30 Mins
until softened. Tip in
the remaining veg and
• 2 tbsp olive oil cook for another 5 mins,
• 2 onions, 2 sweet adding the chilli and
potatoes, 2 carrots, 2 cumin for final 2 mins.
parsnips all chopped
• 1 red chilli, roughly • 2 Add the lentils and stock
chopped to the pan. Bring to the
boil, then lower heat
• 1 tbsp ground cumin and simmer for 25 mins
• 75g dried lentils until veg are tender and
• 1.3l veg stock lentils are soft. Blitz until
• 425ml low fat milk smooth with the milk
and a little extra water
• 100g Greek yogurt or stock, if necessary.
• 1 tbsp coriander Season, then reheat until
leaves, chopped piping hot.
You need
to try
Fit Foods
these!
Our amazing
WHOLEMEAL PASTA
400g | 1Kg = 9.98
€
3.99
Deluxe soup range
Delu xe
SOUP
Hearty Chicken & Vegetable, Wholesome Vegetable, Creamy Tomato & Basil,
Sri Lankan Chicken, Mexican Bean, Chickpea & Coconut and Minestrone
400g | 1Kg = 3.73
Starting from
€
1.49
Fit Foods
CLEAN CHICKEN CURRY
Vegan 400g | 1Kg = 9.98
Friendly
€
3.99
IRISH QUALITY FOOD
®
AWARDS
WINNER
2018
6Super Focus on filling
Salads
your diet with
between 5-7
portions of fruit
and vegetables
per day.
W!
NE
Delu xe I’M
NUTRI SALAD
Wheatberry & Chickpea
or Rice & Quinoa Salad
230g | 1Kg = 8.65
€
1.99
each
M e a d o w Fr e s h M e a d o w Fr e s h
BABY LEAF SPINICH ROCKET, SPINICH &
200g | 1Kg = 4.45 WATERCRESS SALAD
89
200g | 1Kg = 6.45
c
1.
€ 29
Delu xe Delu xe
GRAIN SALAD
POTS POTS
Black Barley & Bean or Spinich & Pesto or
Red Quinoa & Barley Edamame Bean
200g | 1Kg = 9.95 200g | 1Kg = 9.95
Delu xe
€ 99
1.
each
1.
€ 99
each
IRISH CARVED
TURKEY BREAST
130g | 1Kg = 21.46
€
2.79 Add even more
protein by
adding torn
Turkey breast
Meadow Fresh Meadow Fresh
CEASER SALAD BOWL MEDITERRANEAN SALAD BOWL
205g | 1Kg = 16.04 190g | 1Kg = 13.10
€
3.29 €
2.49 Add crunch
and flavour
Alesto
Pine Nuts
with our range 10g | 1Kg = 16.50
99c
of nuts and
seeds
IRISH QUALITY FOOD
®
AWARDS
COMMENDED
2018
7Grab&Go
Alesto
RAW FRUIT & NUT BAR
Bakewell Tart, Cacao &
Orange or Cashew Crush
35g | 1Kg = 27.71
97c
each
We all lead busy lives, be it managing busy homes, rushing IRISH QUALITY FOOD
to meeting after meeting or getting yourself from work to
the gym. Sometimes the only option is to grab food on the AWARDS
®
go to keep energy levels high to physically and mentally WINNER
2019
perform. Grab and go doesn’t mean unhealthy, there are GOOD CHOICE
some great healthy options available to keep you on track,
like protein balls before and after training, or a fruit and nut
bar with your 11 o’clock mid morning pick me up.
When the afternoon slump is on the horizon, fight back
Alesto
with popcorn or some great tasting fruit and nuts SNACK TRAYS
and if the kids come home from school, keep Punchy Protein, Smokehouse BBQ,
them quiet with handy snack pots Veggie Protein Power
and rice crackers. 28/31/41g | 1Kg = Up to 31.79
Rivercote Vegan
Friendly
89c
each
RICE CRACKERS
Lightly Salted or Sweet Chilli
100g | 1Kg = 9.90
101
99c
each
105
8Alesto Alesto
CASHEW AND CRANBERRY MIX ORGANIC CASHEWS
200g | 1Kg = 12.25 200g | 1Kg = 12.45
€
2.45 €
2.49
Alesto J u s t Fr e e
ALMONDS RICE CAKES
200g | 1Kg = 9.95 Milk Chocolate, Dark Chocolate
or Yogurt
€
1.99 130g | 1Kg = 3.77
49c each
Kings Alesto
JERKY / BILTONG SNACK POTS
65g | 1Kg = 46.00 Almonds, Cashews or Walnuts
45g/60g/65g | 1Kg = Up to 22.00
€
2
each
.
99
99 c
Alesto
PROTEIN BALLS
Peanut Butter, Cacao &
20G 25G each
Orange or Goji & Coconut
OF PROTEIN OF PROTEIN
45g | 1Kg = 14.92
97c
each
Perfect
for after
the gym!
Snaktastic Naturis
RICE AND CORN SNACKS SUPER SMOOTHIE Naturis
Sour Cream and Chive, Energise, Antioxidant, COCONUT WATER
Salt and Vinegar or Sweet Chilli Uplift or Defence
10L | 1L = 2.45
26g | 1Kg = 18.46 250ml | 1L = 15.08
48c
each 109
€
1.27
each
€
2.45
Stay
110 Hydrated!
9Caitríona’s Bean burgers
are a great
Bean
alternative source
of protein and are
high in fibre!
Burgers
ALL THIS
FOR UNDER
€ .
8 0
2
*
IN-STORE ESSENTIALS INGREDIENTS METHOD
Serves 6 • 1 Put the beans and chickpeas
Fr e s h o n a Fr e s h o n a
Prep 15 Mins into a large mixing bowl and
RED KIDNEY BEANS CHICKPEAS
425ml | 1L = 0.54 Cook 25 Mins mash using a potato masher.
425ml | 1L = 0.92
Add in the peppers, scallions,
23c 39c • 1 tin cooked
herbs and spices then stir well.
chickpeas and
• 2 Shape into burger shapes using
kidney beans
slightly wet hands to stop them
• 1 red and yellow sticking, then dust the burgers
pepper, finely on either side with the flour. Fry
chopped on a medium heat until crispy
• 3 spring onions, on either side.
finely chopped
LOOSE RED PEPPER SPRING ONIONS • 1 teaspoon • 3 Serve with a fresh salsa on
1 unit | 1 unit = 0.69 1 unit | 1 unit = 0.69
each of garlic, the side and some homemade
69c 69c paprika, cumin,
and coriander
sweet potato wedges.
* Price of recipe ingredients is calculated on a pro-rata basis for ingredients actually used
in the recipe. Ingredients may only be available in larger quantities for correspondingly
higher price.
Why not try these too...
Rathdaragh W! Ancient Grain Roll H a r v e s t B a s ke t
NE
30% LESS FAT IRISH I’M 78g | 1kg = 3.21 SWEET POTATO
MATURE WHITE FRIES
CHEESE
25c 500ml | 1Kg = 3.98
€
1.99
250g | 1Kg = 6.36 each
€
1 .
59
10David’s
IN-STORE ESSENTIALS
Turkey
Ballymanor
TURKEY STIR FRY
370g | 1Kg = 9.43
€
3.49
Curry
THE IMPORTANT STUFF
Batts
CURRY POWDER LOW LOW LOW LOW LOW HIGH
45g | 1Kg = 10.00 FAT SATS CAL SUGAR SALT PROTEIN
45c INGREDIENTS
ALL THIS
FOR UNDER
7
€ .10
Serves 4 *
FAKE AWAY
SPECIAL!
Prep 15 Mins
Cook 25 Mins
Oaklands
BABY POTATOES • 1 packet (370g) Turkey stir fry
1Kg | 1Kg = 0.99
• 3 garlic cloves, diced
99c • 2 tbsp Curry powder
• 1 handful coriander, chopped
• 1 Onion, diced
• 300g cooked potato. Cubed and boiled
• 1 tin Coconut milk
• 1 tbsp rapeseed oil
Fr e s h o n a
• Red & yellow pepper,
COCONUT MILK deseeded and diced
425ml | 1L = 1.62
69c METHOD
• 1 Heat the rapeseed oil in a large pan over
a low to medium heat. Add the onions,
peppers and garlic to pan, cook for 2
minutes. Add in the curry powder and
LOOSE ONION continue to cook for a further 2 minutes.
1 unit | 1 unit = 0.49
49c • 2 Now add the diced turkey pieces and
allow to lightly brown before adding in
the coconut milk, season and bring the
pan to a gentle simmer for 10 minutes.
• 3 With 5 minutes to go, add in the pre
boiled cubed potato.
• 4 Just before serving, add the chopped
coriander.
11Sticky
Beef
Stir Fry
ALL THIS
FOR UNDER
€ .
0
35*
IN-STORE ESSENTIALS INGREDIENTS METHOD
Serves 6 • 1 Heat your oil in a wok, when it’s
Inisvale Oaklands
Prep 15 Mins gently smoking, carefully add
BEEF STIR FRY CARROTS
your beef and turn up the heat
325g | 1Kg = 6.15 1Kg | 1Kg = 0.49 Cook 10 Mins
to the highest setting.
€
2 49c • 325g beef stir • 2 Cook for 3 minutes, stirring
fry frequently before adding the
• 300g carrots carrots, garlic, ginger.
• 15g garlic
•3 Stir fry for another 3 minutes
• 60g ginger then add the honey, soy sauce,
• 2 tbsp rapeseed salt and pepper then continue
oil to cook. It should take from this
Ta s t e o f. . . H i g h g a t e Fay r e point just another 2-3 minutes
• 1 tbsp honey
LIGHT SOY SAUCE HONEY
150ml | 1L = 3.67 340g | 1Kg = 3.67 • 3 tbsp soy sauce until the sauce starts to get
a little syrupy but without
55c €
1. • Salt & pepper
• Fresh coriander
overcooking the carrots. Serve
with noodles or rice.
* Price of recipe ingredients is calculated on a pro-rata basis for ingredients actually used
in the recipe. Ingredients may only be available in larger quantities for correspondingly
higher price.
Cupboard Fillers...
Batts Batts Batts
EASY GARLIC EASY CHILLIES CHILLI FLAKES
190g | 1Kg = 7.84 170g | 1Kg = 0.88 30g | 1Kg = 19.67
€
1.49 €
1.49 59c
12David’s Pan-Fried
Salmon &
Butternut Squash
ALL THIS
FOR UNDER
€ 4 7
.
0*
INGREDIENTS METHOD IN-STORE ESSENTIALS
Serves 2 • 1 Preheat oven to 200°C and
Prep 15 Mins put the butternut squash on
Inismara BUTTERNUT SQUASH
a baking tray and bake for 35
Cook 45 Mins 2 SALMON DARNES 1 unit | 1 unit = 0.49
minutes. Remove from the oven
49c
240g | 1Kg = 12.04
and allow to cool.
• 1⁄2 a butternut
squash • 2 Mix 1 tbsp rapeseed oil with the
€
2 75
.
• 420g tin mixed coconut milk, chopped tomato,
beans, drained chilli and mint in a teacup.
• 2 handfuls of
kale • 3 Using a dessert spoon, scoop
out mounds of squash and
• Rapeseed oil transfer to a saucepan over
• 4 tbsp coconut a medium heat. Add in the Fr e s h o n a CURLY KALE
milk COCONUT MILK 250g | 1Kg = 4.36
drained beans, olive oil and
1.
425ml | 1L = 1.62
• 4 tbsp organic coconut mixture along with € 09
chopped
tomatoes
kale and cook for 5 minutes.
69 c
• ½ tbsp chilli • 4 Stir frequently until the
flakes vegetables are tender and the
beans warmed. In a separate
• 2 tbsp fresh pan heat 1 tbsp oil on a medium
mint heat and then cook the fish for
• 2 salmon darnes 4/5 minutes each side.
• Juice of 1⁄2 a Fr e s h o n a Fr e s h o n a
lime • 5 Serve the fish on the squash MIXED BEANS ORGANIC CHOPPED
420g | 1Kg = 1.40 TOMATOES
• 1 pack of Curly and beans with a squeeze
59c
425ml | 1L = 2.09
Kale of lime.
89c
* Price of recipe ingredients is calculated on a pro-rata basis for ingredients actually used
in the recipe. Ingredients may only be available in larger quantities for correspondingly
higher price.
13Increasing t he amount of fish you eat
Fabulous Fish Fish is full of key vitamins and nutrients and there is so
much variety. Try to increase intake by trying new fresh fish,
challenge yourself to cook a fish dinner one evening during
the week. Make a fish pie which will be enough for dinner but
also for lunch the next day. Stocking up on tinned fish for some
tasty and quick lunch options, as well as checking out our
great fresh fish options.
At Lidl, we recognise our role in protecting and preserving
the world’s marine ecosystems and safeguarding fish stocks
for the future. We work to achieve this through independent
certifications for our products including:
Sustainable fishing by sourcing MSC certified
products from fisheries that have healthy stocks,
minimize their environmental impacts and are well-
managed. This ensures that there are plenty of fish
left in our oceans for future generations!
Environmental and socially responsible
aquaculture practices under the ASC
certification. When you buy ASC certified
seafood you reward responsible farmers and increase the
demand for responsibly farmed fish!
L i g h t h o u s e B ay L i g h t h o u s e B ay
COLDWATER SHRIMP HAKE FILLETS
100g | 1Kg = 19.90 250g | 1Kg = 11.96
!
€ 99
1. I’M
N EW €
2.99
L i g h t h o u s e B ay Inismara
COD FILLETS COD FILLETS
With Ginger, Chilli and Lime 250g | 1Kg = 12.76
€
3.19
250g | 1Kg = 13.96
€
3 69
.
L i g h t h o u s e B ay L i g h h o u s e B ay
SMOKED COLEY SEAFOOD STICKS HIGH IN
PROTEIN,
250g | 1Kg = 10.76 250g | 1Kg = 4.20
LOW IN
2.69 1.
FAT
€ € 05
14Inismara Delu xe
SKINLESS SALMON DARNES ORGANIC IRISH
240g | 1Kg = 17.88 SALMON FILLETS
4
220g | 1Kg = 24.95
€ 29
. €
5.49
Delu xe Inismara
TUNA STEAKS IRISH MACKEREL FILLETS
240g | 1Kg = 20.79 300g | 1Kg = 9.97
€
4.99 €
2.99
L i g h t h o u s e B ay L i g h t h o u s e B ay
HOT SMOKED SALMON FILLETS HOT SMOKED SALMON FILLETS
Lemon and Parsley or Sweet Chilli 185g | 1Kg = 18.86
185g | 1Kg = 18.86
€
3 .
49
€
3.49
each
PERFECT
FOR
LUCNCH
TIME!
READY READY
TO EAT TO EAT
L i g h t h o u s e B ay Delu xe
SALMON KING PRAWNS
Provencal or Gravadlax Lemongrass and Chilli or Garlic Butter
170g | 1Kg = 23.47 200g/220g | 1Kg = 14.95
€
3.99
each
€
2.99
each
READY
TO EAT
15The Did you
Benefits of Protein know...
with David Gillick
• STABILISES BLOOD
What is protein?
SUGAR LEVELS
Protein is one of three main classes of food. Proteins are made of • IMPROVES FAT
amino acids, which function as a cell’s “building blocks.” Cells need BURNING
protein to grow and to mend themselves. Protein is found in many
foods, like meat, fish, poultry, eggs, legumes, dairy products and • STIMULATES MUSCLE
vegetables. BUILDING
• IMPROVES LEARNING
The benefit s of protein AND MEMORY
• PROMOTES A
Protein is essential for physical health. It promotes the building and
POSITIVE MOOD
repair of tissue, aids muscle growth and helps maintain healthy bones,
hair, skin and nails. • IMPORTANT FOR
HEART HEALTH
Another benefit of protein is that it helps keep us feeling fuller for
• SLOWS THE AGING
longer, helping to reduce food cravings which can have a positive
PROCESS AND
effect on weight loss and overall calorie intake. By adding a little
PROMOTES LONGEVITY
more protein to your diet, it can help prevent these cravings and stop
you looking for a sugary snack in between meals or late at night. • IMPROVES BONE
DENSITY
Maintaining a balanced diet
Aim for a balanced plate, with plenty of colourful vegetables, a good Brilliant
Sources of
source of protein, and some wholegrain fibre rich carbohydrates. Try
not to go long periods of the day with no food, it may cause over
Protein
eating and over snacking. Give yourself time to eat and time to shop,
and create a meal plan.
BREAKFAST DINNER TREATS W!
NE
I’M
Milbona Delu xe D a i r y Fa r m
SKYR YOGURT IRISH ANGUS FILLET STEAKS HIGH PROTEIN ICE CREAM
Blueberry, Raspberry or Strawberry 400g | 1Kg = 27.48 Chocolate, Salted Caramel
135g | 1Kg = 21.78 or Peanut Butter
1.
€ 38
€
10.99 473ml | 1L = 6.32
each
€
2.99 each
HIGH IN
PROTEIN,
LOW IN Supplied by
FAT Liffey Meats
Glensallagh Bally Manor PROTEIN BAR MULTIPACK
TURKEY RASHER / SAUSAGE TURKEY MINCE White Chocolate, Peanut or Coconut
150g/240g | 1Kg = Up to 15.27 400g | 1Kg = 8.48 3 x 45g | 1Kg = 21.77
€
2.29
each
€
3.39 €
2.94 each
16IN-STORE ESSENTIALS
INGREDIENTS Have you tried
our new organic
Milbona
powders yet?
HIGH PROTEIN QUARK They are perfect
YOGURT Serves 2 for shakes!
Strawberry, Raspberry,
Peach & Passionfruit, Vanilla Prep 10 Mins
180g | 1Kg = 5.50
99c • 120ml of breakfast tea
HIGH IN
PROTEIN,
LOW IN
each
FAT
• 1 tsp honey
• 1 tsp milled linseed
• 1 tbsp peanut butter
• 150g fresh or frozen berries
FROZEN MIXED BERRIES & • ½ tsp cinnamon
CHERRIES
750g | 1Kg = 3.00
METHOD
€
2.25
• 1 Prepare one mug of breakfast tea.
David’s Leave tea bag in the mug for as long as
you can in order to get a full flavour,
Energiser
then discard. Place all ingredients in a
blender and blend until smooth.
Kania
GROUND CINNAMON
Smoothie
50g | 1Kg = 13.80
69 c
INGREDIENTS
Serves 2
Don’t forget to
Prep 10 Mins check out our full
Maribel range of frozen
PEANUT BUTTER fruit in-store
Smooth or Crunchy • 250ml apple juice
340g | 1Kg = 5.26
• Juice of ½ a lemon
1.
€ 79
each
• ½ an avocado
• ½ a cucumber
• 1 large orange
• 2 large handfuls of baby spinach
• 1 green apple
Crownf ield METHOD
MILLED LINSEED
225g | 1Kg = 10.00
€
2.25 Super • 1 In a blender, combine all of the
ingredients. Blend on high until
Green
each
very smooth. Pour into two
glasses and serve.
Optional: sprinkle some milled or
crunchy linseed over the top for an
Smoothie extra punch of goodness.
17Anna Watson is a super star! She works for Lidl
and is our very own super slimmer who lost an
amazing 2 stone 3lbs in just 15 weeks last year!
Snacks on t he Go
It's so easy to reach for chocolate or crisps when you're on the
go but I find these are great healthier options: Meadow Fresh
chopped melon, chopped pineapple and chopped mango.
Lidl’s Alesto range is fantastic for healthy on the go snacking,
my favourites are the small snack seed pots, you can sprinkle
them over Flaherty’s porridge, dump the whole pot over some
Greek yoghurt or just munch away in the car. The snack olives
and hummus are great for on the go, the hummus comes with
premade bread sticks for dipping - delicious! Nixe tuna pasta
salads are also another go to of mine if I'm in a rush. Another
product that I'm addicted to are the sweet chilli rice crackers, I
challenge anyone to tell me they can only eat one.
Meal Prep Tips
• Roast sweet potatoes are ideal to cook ahead of time. I
pop them into salads (warm or cold), they bulk out curries
or I add to couscous with plenty of spice. I do the same
with chickpeas, I'll pop a tin of chickpeas into the air fryer
and eat them as a snack or pop them into a salad.
• Another food prep tip is chop chop chop! On a Sunday
morning I tend to do my shopping and pick out the veg I
want for the week. I’ll pre chop them and pop them back
in the fridge so they’re nice and handy when I need them
for a meal.
• More for you! Making extra will save you time the next
day. When I’m cooking rice or pasta I will always make
extra, you can pop it into salads the next day for a quick
filling lunch. If you make boiled eggs for your breakfast,
make an extra one to use in a sandwich the next day.
• Stock up! Keeping a well stocked cupboard of staples is
an easy way to streamline meal prep. I always have tins of
tomatoes, plenty of herbs and spices and vegetable stock
cubes. Once you have these basics it’s easy to then just
pick up fresh vegetables to add to your meals.
• Batch cook! Batch cook curries and soups and pop them
in the freezer, this way you’ll always have something
@anna.eats.veg healthy and quick to make.
18Anna’s
Lentil
Chilli
ALL THIS
FOR UNDER
2
€ .05
*
INGREDIENTS METHOD IN-STORE ESSENTIALS
Serves 4 • 1 Fry your onions, garlic and red
Prep 15 Mins chilli in olive oil. Alesto Fr e s h o n a
Cook 45 Mins RED SPLIT LENTILS RED KIDNEY BEANS
• 2 When the onions have gone 500g | 1Kg = 1.58 425ml | 1L = 0.54
translucent, add your grated
• 1 onion finely
chopped carrot and red pepper, let them
cook for a few minutes then
79c 23c
• 1 clove of garlic
minced add your spices, let them cook
for 2 minutes.
• 1 large carrot
(grated)
• 3 Add your lentils, a tin of
• 1 red pepper
tomatoes and 200ml of hot
finely chopped
vegetable stock.
• 1 tin of chopped Fr e s h o n a LOOSE RED PEPPER
tomatoes ORGANIC CHOPPED 1 unit | 1 unit = 0.49
• 4 Give it a good stir and let TOMATOES
• 1 tin of kidney
beans
simmer for 10 minutes. 425ml | 1L = 2.09
49c
• 1/2 red chilli
finely chopped
• 5 Add in your kidney beans at
this stage and let simmer for
89c
• 1 tsp of cumin another 10-15 minutes.
• 1 tsp paprika
• 1 tsp cayenne • 6 To finish, stir in the créme
pepper fraíche. Serve with steamed
• 300g of red brown rice and top with extra
chilli if you can handle the ORGANIC CARROTS Co o l r e e C r e a m e r y
lentils - rinsed
heat! 1Kg | 1Kg = 0.89 Créme Fraíche
and drained
• 1 tsp créme 89c 200g | 1Kg = 3.95
fraíche
79ceach
* Price of recipe ingredients is calculated on a pro-rata basis for ingredients actually used
in the recipe. Ingredients may only be available in larger quantities for correspondingly
higher price.
19Veganuary
H e l l m a n n ’s
W!
VEGAN MAYO NE
270g | 1Kg = 11.07 I’M
€
2.99
Helping you make the lifestyle choice with all
of the options you need to make the switch!
Protein Vitamin B12
Peanut butter, tofu, whole grains, Fortified breakfast cereal, and
rolled oats, quinoa, lentils, and fortified soy products.
beans.
Calcium and Vitamin D
Healthy Fats Plenty of kale, spinach and
Avocados, walnuts, almonds, pine broccoli.
nuts, olive oil, sunflower seeds, M y B e s t Ve g g i e
sesame seeds, and hummus. Iron ORGANIC TOFU
Beans, lentils, nuts, leafy green W!
550g | 1Kg = 4.53
NE
vegetables, whole grains, and I’M
dried fruit.
€
2 49
.
Check out our
PLANT BASED
MILK RANGE
Starting from
74c
20Spice up
Plant to Plate Plant to Plate
PLANT BASED BURGER MINCE
227g | 1Kg = 8.77 227g | 1Kg = 8.77
1.
€ 99
1.
€ 99
your life
Plant to Plate
PLANT BASED BURGERS
Cauliflower, Beetroot or Sweet Potato & Chilli Bean
227g | 1Kg = Up tp 7.88
1.
€ 79
each
Plant to Plate M e a d o w Fr e s h
VEGAN SAUSAGES VEGAN COLESLAW
270g | 1Kg = 7.37 200g | 1Kg = 6.45
W!
NE
1.
€ 99
1.
€ 29 I’M
Strong Roots Green Isle
BURGERS CAULIFLOWER RICE
Kale and Quinoa or 320g | 1Kg = 9.38
3.00
Pumpkin and Spinach
375g | 1Kg = 9.31 €
€
3.49
each CHECK OUT OUR
RANGE OF BATTS
HERBS AND
SPICES
Starting from
25c
21G o l d e n B a ke G o l d e n B a ke Va d a P o w
MINI VEGAN JAMBONS VEGAN SAUSAGE ROLL SWEET POTATO BURGERS /
315g | 1Kg = 7.27 330g | 1Kg = 6.03 SPICED POTATO CAKES
2.29 1.99
200g | 1Kg = 17.45
€ €
€
3.49
each
Alfredo Chef Select Alesto
VEGAN PIZZA VEGETABLE CURRY ORGANIC MACHA POWDER
Pizza Verdura or Pizza Bruschetta 100g | 1Kg = 17.90
450g | 1Kg = 5.53
350/390g | 1Kg = Up to 5.11
€
2.49 1.
€ 79
€
1.79
each
PERFECT
FOR
MACHA
LATTE
J u s t Fr e e Select and Go Meridian
SOYA POT HUMOUS WITH GRISSINI NUT BUTTER
Plain, Vanilla or Blueberry Roasted Bread Slices or Grissini Almond or Cashew
500g | 1Kg = 2.98 140g | 1Kg = 12.70 170g | 1Kg = 28.76
1.
€ 49
each
€ 69
1. €
4.89
each
Kings Gelatelli S w e e t Co r n e r
VEGAN JERKY VEGAN ICE CREAM STICKS HENRY HIPPO VEGAN SWEETS
65g | 1Kg = 46.00 Dark Chocolate & Almonds, Coconut 200g | 1Kg = 6.15
2.99
or Chocolate Coconut
€
1.
GREAT
SOURCE OF 360ml | 1L = 7.89 € 23
PROTEIN
€
2 .
84
each
22Check out our
- Reduced meat range-
Vegan Cosmetic
What is the best way to reduce the carbon footprint
Range
of your diet? That’s easy... eat less meat! Our absolutely
delicious Castlerahan range of reduced meat
products are kinder for the body and environment
with just 60% beef content.
Starting from
Castlerahan
KOFTA 97c
with Beef, Supergrains
& Lebanese Spices
420g | 1Kg = 4.74
KOFTA WITH BEEF
1.
€ 99 SUPERGRAINS & LEBANESE SPICES
HIGH IN PROTEIN
HIGH IN FIBRE
REDUCED MEAT CONTENT*
GLUTEN FREE
REDUCED FAT
Slaughtered in Ireland
Prepared in IE 325 EC
Keep refrigerated below 4ºC Origin: Ireland
420g
© 2020 Chris Edwards Design version 6 - 04.11.20
Castlerahan
MEATBALLS
with Beef, Red Lentil, Sweet Potato
360g | 1Kg = 8.31
€
2.99 MEATBALL WITH BEEF
RED LENTIL & SWEET POTATO
HIGH IN PROTEIN GLUTEN FREE
SOURCE OF FIBRE REDUCED FAT
REDUCED MEAT CONTENT*
Slaughtered in Ireland
Prepared in IE 325 EC
Keep refrigerated below 4ºC Origin: Ireland
360g
Castlerahan © 2020 Chris Edwards Design version 8 - 12.11.20
MEATBALLS
with Beef, Quinoa &
Beetroot
360g | 1Kg = 8.31
MEATBALL WITH BEEF
BEETROOT & QUINOA
€
2 99
.
HIGH IN PROTEIN
SOURCE OF FIBRE
REDUCED MEAT CONTENT*
GLUTEN FREE
REDUCED FAT
Slaughtered in Ireland
Prepared in IE 325 EC
Keep refrigerated below 4ºC Origin: Ireland
360g
© 2020 Chris Edwards Design version 8 - 12.11.20
Castlerahan
GRILLSTEAK
with Beef, Quinoa & Smoked Paprika
400g | 1Kg = 7.48
€
2.99 GRILLSTEAK WITH BEEF
QUINOA & SMOKED PAPRIKA
HIGH IN PROTEIN GLUTEN FREE
HIGH IN FIBRE REDUCED FAT
REDUCED MEAT CONTENT*
Slaughtered in Ireland
Prepared in IE 325 EC
Keep refrigerated below 4ºC Origin: Ireland
400g
© 2020 Chris Edwards Design version 6 - 04.11.20
23JuST yOu. We have pledged to fundraise
BE THERE. €1.25 million
for Jigsaw & raise national
AND lIsTEn. awareness of youth mental health
Research has shown how the presence
of OneGoodAdult® can really support the
mental health of our young people.
For more visit lidl.ie/OneGoodAdultYou can also read
