(Serves 2 person)

x2 Chicken Fillets or Thighs
Handful of Cherry Tomatoes
x2 Red Onions
x1 Red Pepper
x1 Yellow Pepper

For the Marinade:
3 Tablespoons of Freshly Squeezed Lime Juice
1 Tablespoon of Olive oil
1 Teaspoon of Black Pepper
Handful of Chopped Thyme and Rosemary

Prepare the marinade first by combining the ingredients as above and mixing well together. Place this marinade in a sealed plastic bag with the chicken fillets/thighs to marinate for at least 2 hours in the fridge. For better results leave chicken to marinade for longer.

Remove chicken in marinade from fridge. Preheat the oven at 200’c for 10 minutes.

While the oven is preheating, prepare vegetables by chopping the x2 bell peppers and lightly coating a cast iron skillet (as in image) or oven dish in olive oil.

Place chicken fillets/thighs, cherry tomatoes, red onions and bell peppers in the iron skillet or oven dish. Add more thyme, rosemary and black pepper over the vegetables and chicken.
Place into the hot oven for 35-40 minutes at 180’c or until the chicken is cooked thoroughly and all the vegetables are roasted with a slight oven char for extra flavour.Tip: to add a burst of flavour to this dish, add a tablespoon of Balsamic vinegar after removing from the oven.

Serving Suggestion: Freshly steamed new potatoes or a scrumptious oven baked potato served straight from its foil would make delicious sides to accompany this wonderfully flavoured summer dish.

Please follow ‘Biabites’ on Facebook for other food ideas especially in the ‘Fun food’ and ‘Recipes’ albums.Please follow @BiaBites on twitter.For nutrition talks/workshops at events or in schools/workplaces/community groups = please email: Niamh Arthurs BSc, Msc Registered Dietitian and Researcher

For the”choo-choo” Choose More Vegetables Train

I used carrot batons for the train track, peppers as the carriages and cucumber as the train wheels held in by cocktail sticks (be careful of children with cocktail sticks).Fill the carriages with hummus, salsa, guacamole or other vegetables or fruit!

For the Sleeping Star Melon Cradle

Use star or other shaped cookie cutters to make shapes with fruit and/or vegetables. I used various types of melon, colourful peppers and pineapple in this image.

The sleeping baby inside is an orange with a soother and eyes drawn on using marker!

Please follow ‘Biabites’ on Facebook for other food ideas especially in the ‘Fun food’ and ‘Recipes’ albums.Please follow@BiaBites on twitter. For nutrition talks/workshops at events or in schools/workplaces/community groups=please email Niamh Arthurs BSc, Msc .Registered Dietitian and Researcher

1recipe pic 1 WEB OPTIMISED

May is officially the first month of the Summer season and hopefully we will have lots of nice sunny weather which ‘May’ entice us to eat more salads! This recipe is quick to throw together but has lots of variety with crunchy and juicy textures and flavours!! Really handy and can help avoid food waste too, especially if you have left over cooked chicken or salad ingredients that need to be used!!!

(Serves 1 person)

1 chicken fillet
1 handful (approx. x10) grapes (green or red)
50g pumpkin seeds and sunflower seeds
6 cherry tomatoes
200g spinach and other leaves (Fresh Basil leaves add a beautiful flavour of Summer!)
60g Feta cheese

Feel free to add any other ingredients of your liking such as red onion, scallion, peppers, diced beetroot, shredded carrot, cucumber, slices of apple, Goat’s cheese, couscous, walnuts or pecans.
Tip: For more flavour, toast the seeds by heating them on a dry pan over a medium heat for 1-2minutes until they turn golden brown and produce a rich, toasty fragrance. DON’T take your eye off them though as they burn quite easily and toss them around on the pan to ensure even toasting!

Optional Balsamic Honey Dressing (alternatively use a dressing of your liking)
(Makes 4 servings. Store any leftover dressing in an air-tight container in the fridge and use within 3 weeks)

3 tablespoonsBalsamic vinega
1 tablespoon honey
2 teaspoons Dijon mustard
5 tablespoons olive oil
Pinch of black pepper.

To make the dressing, place all ingredients into a blender and blend until smooth (approx. 30 seconds). Alternatively whisk all the ingredients together in a bowl until they are well combined. (Although using a blender will result in a smoother consistency). Stir well before serving to ensure the ingredients are combined.

(1.)Grill the chicken fillet with spices or flavouring of your liking. I like Cajun spices or paprika.(2.) While keeping an eye on the grill, prepare the salad ingredients by washing and chopping/slicing. (3.) Place all of the salad ingredients into a large mixing bowl (spinach, sliced grapes, tomatoes, feta cheese and seeds). When cooked thoroughly, slice the grilled chicken and add into this mixing bowl. Then add a dressing of your choice and toss all the ingredients around in the mixing bowl. Ensure the dressing coats all of the ingredients evenly.(4.) Assemble the salad on your serving dish. Bain sult as (enjoy)!!

Please follow ‘Biabites’ on Facebook for other food ideas especially in the ‘Fun food’ and ‘Recipes’ albums.Please follow @BiaBites on twitter.For nutrition talks/workshops at events or in schools/workplaces/community groups = please email: Niamh Arthurs BSc, Msc Registered Dietitian and Researcher

Going completely indulgent for this one but enjoying food is one of the many great pleasures in life and one of the few things we still have to enjoy during the current pandemic lockdown.Also this might be a scrumptious recipe to try over the Easter and especially f there is lots of chocolate around!! No baking required and although there may seem like quite a few steps, it’s just because there are a few different layers. This means all the more mixing bowls and spoons to lick clean after!!! Have fun, happy making and sharing!! Beannachtaí na Cásca oraibh.

Please follow ‘Biabites’ on Facebook for other food ideas especially in the ‘Fun food’ and ‘Recipes’ albums.Please follow @BiaBites on twitter.For nutrition talks/workshops at events or in schools/workplaces/community groups= please email:niamh@biabites.netNiamh Arthurs BSc, Msc Registered Dietitian and Researcher.


600g dark chocolate digestive biscuits
300g butter
75g peanuts
100g dark chocolate

For the caramel:

75g caster sugar
120g butter
400g (approx-397g is fine!!) tin sweetened condensed milk
1 tablespoon golden syrup

{Alternatively for convenience, use a 400g tin (OR 397g as available in shops) of caramel.}


Grease or pre-line a non-stick springform based tin.To make the biscuit base: place the biscuits in a strong bag that can be tied and can withstand the force of a rolling pin!
(I use an empty breakfast cereal bag). Bash the biscuits using a rolling pin or other utensils until they form fine crumbs.Alternatively you could blitz the biscuits in a food processor/blender.Melt the butter in a saucepan. Take off the heat and stir in the biscuit crumbs until well mixed.Tip the biscuit mixture into the tin and press down firmly with the back of a spoon to make a smooth and even surface.Place in the fridge to chill while making the caramel.To make the caramel: gently melt the sugar, butter, condensed milk and golden syrup in a saucepan.Then increase the heat until just below the boil and stir vigorously using a whisk for approximately 15 minutes as the sauce changes colour from a lighter to a darker brown and thickens. If clumping starts to occur, remove from the heat and whisk vigorously to combine again. Allow the caramel to cool slightly as it will thicken further as it cools. Then pour the caramel over the biscuit base. Place in the refrigerator to cool fully.(If using a tin of caramel instead, then skip step 5 and 6 and just pour the already made caramel over the biscuit base and place in the refrigerator to harden. Finely chop the peanuts. Sprinkle on top of the caramel. Melt the chocolate and pour on top of the peanuts (ensure the caramel has cooled fully), making a creative design! I did a zig-zag drizzle as in the image! White chocolate could also be melted and used to decorate it! Store in an airtight container.

Please follow ‘Biabites’ on Facebook for other food ideas especially in the ‘Fun food’ and ‘Recipes’ albums. Please follow @BiaBites on twitter. For nutrition talks/workshops at events or in schools/workplaces/community groups= please email: Niamh Arthurs BSc, Msc Registered Dietitian and Researcher.

Some of you may have given up sweet foods for lent. Some of you may be trying to cut back on sweet foods as part of healthy eating plans or goals or new year’s resolutions.Or some of you may just like trying out new food ideas and recipes!!! This recipe is super quick, easy and you can tailor it to your taste preferences or to whatever is in your kitchen cupboards!! I love the crunch that the dried edamame beans or nuts provide in this recipe and the richness of the dark chocolate. It is also very satisfying and filling. Edamame Beans are green soya beans which have become very popular due to their nutritious properties including high levels of protein and fibre which can help to keep us fuller for longer.
Edamame Beans also contain vitamins A, K and folate, and are good sources of calcium, manganese and iron. If you don’t have or like edamame beans, you could use nuts or seeds or dried fruit instead in this recipe!


200g Dried Edamame Beans OR nuts OR seeds OR a combination with some dried fruit!!!
200g GOOD Quality dark chocolate (Please Note: When I state good quality dark chocolate, it does not need to be expensive. Most supermarkets have good quality dark chocolate at reasonable prices. The difference is how the chocolate melts and reforms. Good quality dark chocolate will melt smoothly and reform into a smooth bark. The not so good quality chocolate may turn lumpy and crumbled!)

Tip: I love the bright green colour of the dried edamame beans which makes them stand out against the dark chocolate but for a variety of colours, use a mixture of different coloured dried fruits, nuts, seeds etc.

You could even do an Irish flag theme for St Patrick’s Day with green pistachios or pumpkin seeds, orange apricots and white coconut chips or flakes!


  1. Spread out a sheet of greaseproof paper on a baking tray or lunchbox.
  2. Melt the dark chocolate either: in a heat-proof bowl over a pot of gently simmering water and stir intermittently until just about all the chocolate is melted, OR in the microwave at 30-second intervals, stirring after each one. Please stand by the chocolate whichever way you melt it, have patience, don’t forget to stir and be careful not to overdo it!
  3. Pour the melted dark chocolate onto the pre-lined tray/lunchbox and spread it into a rectangle. Do not let any condensation or water droplets fall onto the melted dark chocolate as they do not mix well!
  4. Scatter over the dried edamame beans OR nuts OR seeds or fruit. Allow it to cool and set at room temperature for a few hours. 5. When hardened, break up the bark into pieces or use a sharp knife to cut it neatly into squares, triangles or however you like!!

Store within an airtight container and use within 2 weeks. Bain sult as (=Enjoy)!!!!

Please follow ‘Biabites’ on Facebook for other food ideas especially in the ‘Fun food’ and ‘Recipes’ albums. Please follow @BiaBites on twitter. For nutrition talks/workshops at events or in schools/workplaces/community groups= please email: Niamh Arthurs BSc, Msc Registered Dietitian and Researcher.

With Wintry weather and the season for colds and flu, the below recipe is a simple way to help achieve ' 7 a day' for fruit and vegetables and boost intakes of the all important nutrients for our immune systems including Vitamin A and Vitamin C. Make a big batch and use leftovers the following day or to make a 'veggie' tasty soup!!! Please feel free to use whatever vegetables you like or are available/in season.Although as the saying goes "Variety is the spice of life"!!!

Ingredients: -3 Sweet potatoes -2 Carrots -1 Courgette -2 Red onions -4 Cloves of garlic -1 Green pepper-1 Yellow pepper-1 Red pepper -10 Cherry tomatoes -1 Chilli (or 2 depending on if you want it hot!)-4 tablespoons Balsamic vinegar -2 tablespoons dried Basil or other herbs of your liking -Black pepper to season.


1. Preheat oven to 200'c.

2. Prepare all vegetables by washing, peeling and chopping as appropriate. I diced, sliced and roughly chopped my vegetables into chunks as in the image.

3. Place the sliced sweet potatoes with x2 tablespoons Balsamic vinegar onto a large and long baking tray. Bake in the oven for 20minutes at180'c (160'c fan oven) Gas mark 4.

4. Remove tray from oven. Turn the sliced sweet potatoes around on the tray and add the carrots, red onions, garlic, chilli, herbs, spices and the other x2 tablespoons Balsamic vinegar. Ensure all the vegetables on the tray are coated in the herbs, spices and Balsamic vinegar
5.Place tray back in the oven for another 15minutes.

6. Remove tray from oven. Turn vegetables around to ensure even cooking. Add the remaining vegetables left (peppers and tomatoes). Place back in the oven for another 15minutes or until the vegetables are cooked how you like them!

(Tip: Some vegetables take longer to cook than others hence the different lengths of baking time for the different vegetables)

Please follow'Biabites'Facebook for other food ideas especially in the 'Fun food' and 'Recipes' albums.

Please follow @BiaBites on twitter.For nutrition talks/workshops at events or in schools/workplaces/community groups= please email:

Niamh Arthurs BSc, Msc Registered Dietitian

Why not try Veganuary in January?

New Year - New Goals? Many people reflect on things they would like to change around this time of year.Some people consider changing for the whole month of January or giving something a go in the first few months of the year and seeing how they get on.A popular trend for January is ‘Veganuary’ whereby people opt for a vegan lifestyle for the month of January. I am not suggesting that everyone reading this needs to go to that extent but research shows that having some meat free meals each week and more plant based foods in our diet can be good for our health. One idea for a meat free meal and more plant based food is this recipe and even better if there are some helping hands to get involved!!

Makes x12 - Can be oven baked OR pan fried

1 large onion, diced
4 cloves garlic, diced
3 tablespoons Balsamic vinegar
1 large butternut squash
1 tin (400g) beans of your choice (such as black beans or kidney beans)
100g oats
1 tablespoon dried chilli flakes
2 teaspoons ground cumin
2 teaspoons dried oregano
50g milled flaxseed OR plain flour for coating

Preheat oven to 200’, Peel the butternut squash, remove the seeds and cut into chunks. Toss the butternut squash in the Balsamic vinegar and place onto a non-stick baking tray. Roast in the pre-heated oven at 180’c for around 45 minutes or until it is quite soft and tender. Sauté the onion in a pan until soft (usually takes around 3-5 minutes). Add in the garlic for another minute of cooking. Remove from heat. Rinse and drain the beans. Mash the beans and roasted butternut squash together. Gradually fold in the rest of the ingredients (including the softened onion and garlic), BUT NOT the milled flaxseed/flour. Mix to form a dough. Sprinkle the milled flaxseed OR flour onto a flat surface/ large plate. Shape the dough mixture into burger patties using your hands on top of this surface. Slightly wet your hands to prevent the mixture sticking to them.OR use a cookie cutter to help form rounded shapes for the burgers. Ensure that the surfaces of the burgers are coated in the milled flaxseed/flour. Place the burger patties onto a non stick baking tray or a parchment lined baking tray and bake in the oven at 180’c for 30-40minutes. Make sure to flip the burgers half-way through baking.Alternatively (instead of baking), place the burger patties onto a heated non-stick pan with some cooking oil of your choice and fry over a medium heat for approximately 5-7minutes on each side until both sides are crispy.Serve straight up with toppings of choice or freeze for later.

Wishing you and your families health and happiness for 2021. Here is to a New Year!!!

Please follow’Biabites’Facebook for other food ideas especially in the ‘Fun food’ and ‘Recipes’ albums.Please follow@BiaBiteson twitter.For nutrition talks/workshops at events or in schools/workplaces/community groups= please email: Niamh Arthurs BSc, Msc Registered Dietitian.

Ingredients: The following are optional, you can really use your imagination and foods that you/the family likes for this.I used as in the image:-Slices of cold meats such as Salami, Prosciutto,Pepperoni -x6 Baby bell peppers stuffed with a soft cheese such as Ricotta cheese, cottage cheese or cream cheese-Slices of yellow and orange pepper as in the image (You could use any other coloured pepper too! -Carrot sticks-2 chunks cucumber (for the eyes)-2 sticks of celery (for the legs!)-2 green olives sliced in half (for the feet)-2 dips such as different flavoured and coloured hummus, salsa or sour cream and chive

1.Place the main body of the bird onto the serving plate first such as slices of cold meats as in the image. I layered the slices of cold meats over one another and in x4 rows down and x3-4 rows across.
2.Place the 2 dips at the top of the bird’s body as created in step 1. Place the cucumber chunks into the 2 dips (the skin side facing out for more colour).
3.Add the curved strips of yellow pepper around the sides of the bird’s body (for feathers!).
4.Place the carrot sticks side by side at the top of the dips on the serving dish .
5.Add in the rounded triangle shaped orange pepper on top of the carrot sticks and as the nose as in the image.
6.Place the 2 sticks of celery for the legs at the bottom of the bird’s body and the lower end of the serving plate.
7.Add in the sliced olives at the end of the celery sticks for the feet.
8.Add in the stuffed baby bell peppers to the bird’s body and…..Voilà, amusez-vous bien !!

Ingredients:-5 Slices of melon-1 grape-2 mandarin orange segments

1.Place melon slices on the serving plate/dish for the angel’s body as shown in the image.
2.Place the 2 mandarin orange segments either side of the melon as wings.
3.Slice the bottom off a grape and pace at the top of the melon slices as the angel’s head.
Sin é, bain sult as!

With lockdown and Covid restrictions, baking has been on the rise and became a more regular occurrence,even in households who never baked before!! This recipe here is quite a basic bread but the resulting loaf is really lovely and the beautiful baking smells are so comforting especially on darker Winter days. For more fibre, use a strong wholemeal flour.


500g strong flour (And a bit more for kneading)
1.5 teaspoons salt
2 tablespoons olive oil (Helps give the bread a nice colour!)
1x7g sachet active dry yeast
3 teaspoons sugar
300ml warm water (Not too hot or it will kill the yeast) Preheat a casserole or pyrex dish with a lid for 30minutes at 250’c (has to have a lid in order for the bread to rise in the oven)

  1. Mix dry yeast well into the flour in a large mixing bowl.
  2. Add sugar, salt and olive oil. Then add the warm water.
  3. Mix well until it combines together to form a dough.
  4. Sprinkle some flour on a flat surface. Knead the dough for 10-15mins until the dough is less sticky, has a smoother surface and can stretch without tearing.
    If the dough is sticking to your hands, you could coat rub a small amount of olive oil all over your hands.
  5. Roll the dough around to form into a ball.
  6. Put a small amount of olive oil in a bowl and place the dough ball inside. Completely seal the top of this bowl with cling film.
    Leave to prove (set aside in a warm place) for 2-3hours until the dough has doubled in size.
  7. Sprinkle some flour on a flat surface. Knock the air out of the dough by pressing it. Shape again into a ball and leave for 1hour to do a final proof.
  8. Score the top of the dough using a sharp knife. This helps the gases release
  9. Place the dough in the preheated dish with the lid on for 20minutes at 250’c.
  10. Remove the lid and allow bread to cook for a few more minutes in the oven until golden brown.
  11. Place on a cooling rack/tray. Allow to completely cool before cutting. This can take up to 2hours.

For school, workplace, sports or community group nutrition talks/workshops please email: See my ‘Fun food’ and ‘Recipes’ albums on ‘Biabites’ Facebook for other food ideas.

Niamh Arthurs BSc, Msc Registered Dietitian