Fed By Red: Episode 1 - Weight Loss

Fed By Red is RedFM's brand new cookery show fronted by Kinsale Gourmet Academy's David Rice.

In this episode David visits Victoria & Gavin at their home in Mitchelstown. Both work full time and commute from Mitchelstown to Cork daily. They find that by the time they return home in the evenings, there is little time to prepare a healthy meal and they resort to fast options like takeout. Dave shares healthier alternatives for breakfast, lunch and dinner that are quick and easy to prepare and of a higher nutritional value. 



Overnight Oats with Granola and Coconut Yoghurt


Serve 1




50g porridge oats

50ml apple juice not from concentrate

150ml whole milk organic

1 tbs blueberries

3 strawberries

1 tbs coconut and vanilla yoghurt

1tbs good quality granola



Place the oats, apple juice and milk in a kinder jar and soak in the fridge overnight.

The next morning top up the oats with the fruit, yoghurt and granola and enjoy.



Fast Fish Pie with Potato Salad Topping

Serves 2


Ingredients Potato Salad Topping

2 large cooked baked potatoes (to cook have them baked at 180c for 1 hour)

2 spring onion finely sliced
1 tsp chopped dill

1tbsp of crème fraiche

1 tsp of  wholegrain mustard

salt and pepper


Method  for Potato Salad Topping

Remove the skin for the potato, crush them in your hands and mix in a bowl with the rest of the ingredients and set aside


Ingredients Fish Pie


200g  of diced salmon

6 peeled tiger prawns

100g  of diced cod

1 onion finely sliced

100ml white wine

150ml cream

1 handfull of frozen peas

75g baby spinach

1 tsp wholegrain mustard

1 tsp chopped dill

salt and pepper

curry powder



  1. Preheat the oven to 200c
  2. Place a 10inch oven proof pan on a high heat, add a drop of oil.
  3. Season the fish with salt, pepper and pinch of curry powder and seal on one side on a high heat in the pan, then remove to a plate.
  4. Next add the sliced onion, reduce the heat in the pan and sweat the onion for 4-5 mins until soft.
  5. Add in the spinach next followed by the wine and boil for 60 seconds, the add in cream, peas, mustard, herbs and boil for 60 seconds
  6. Now place the fish into the sauce with the sealed side of the fish facing up.
  7. Crumble over the potato salad, place the pan in the oven and bake for 10 mins
  8. Remove from oven and serve.

Not So Naughty Oat Cookies


Make 12 biscuits


125g oats

125g spelt flour

125g melted butter

125g coconut sugar

1 tsp maple syrup

50g 70% dark sugar broken into small pieces




1. Preheat oven to 170c

2. Melt the butter, sugar and maple syrup in a saucepan over a low heat until all melted.

3. Remove the pan from the heat and fold in the oats, flour and chocolate.

4. Mix until it forms a dough.

5. Leave to cool for 5 minutes and then roll into golf size balls, place on a greased baking tray and slightly press down dough.

6. Bake for 10-12 until cooked on the outside and still slight soft in the centre.