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Trinity Operation Transformation Leaders

Details and updates from our two student leaders and two staff leaders are below. You can also follow them on

Sarah Kingston: Student Leader

Paula Dempsey: Student Leader

dsdMy reason for doing operation transformation is simple, be happier and healthier. I have so many bad eating habits that need to change. Operation Transformation seems like the best way to do this.  read more.. I'm a new ex-smoker and I am overweight. I was previously quite fit but two things happened, I returned to education, had very little time to myself and then I was in a car accident in which I hurt my back badly. Then the weight read more..

Kate Malone: Staff Leader

Michael Lynham: Staff Leader

After years of procrastinating and slowly getting bigger, I decided to become a leader for TOT to help motivate me to stay on track with a healthier lifestyle and weight loss programme. I have tried to lose weight on countless occasions.  I generally read more..

I applied to become a Trinity Transformation Operations Leader to provide me with the added motivation to maintain an exercise regime along with eating healthier foods.  The last 12 months has seen my read more..

Our Leaders' Recipes

Kate's Green Lentil Salad

The quantities below are rough.  I usually just guess and chuck things in as I cook.  The veg included here are the ones that I prefer in this salad, but you can add anything at all that takes your fancy

1 and a half cups of green lentils
1 teaspoon of ground cumin
1 teaspoon of ground coriander
1 teaspoon of cayenne pepper
2 carrots cut into small cubes
1 red pepper cut into small cubes
Half a red onion finely diced
A good fist full of fresh coriander chopped
Juice of one lemon
Drizzle of olive oil
Salt & pepper

Put the green lentils in a pot with cold water.  Put enough water in to cover the lentils by approximately 1cm. Add the cumin, coriander and cayenne pepper to the water and stir. 
Boil for 5/10 minutes.  Reduce and simmer until the water has completely boiled off the lentils (approx. 20 mins). 
Try not to overcook the lentils as they can go mushy.  Try to keep them firm, almost al dente.

While the lentils are cooking, prep the veg and put in a large bowl.  Once the lentils are cooked, mix them with the veg, fresh coriander, lemon juice, olive oil, salt & pepper

Michaels' Protein Pancakes

  • Mix together bananas, eggs, Oats, and protein powder until well combined.
  • Place a pan over medium heat. Grease the pan with a bit of oil or low fat butter ...
  • Sprinkle cinnamon on top of the pancakes.
  • Once the pancakes begin to bubble, flip them. Cook for about 1 minute each side, depending how hot the pan is.
  • Serve with strawberries, blueberries, natural yogurt and a tiny bit of honey or maple syrup


Paula's Omelette Pizza

Serves 2
2 x large eggs
5 cherry tomatoes
2 slices of cooked ham, fat removed
3 x cooked baby spuds (leftover from the previous evening)
¼ low fat mozzarella ball
Splash of slimline milk
Salt and black pepper

Spray a little oil on the pan, slice the baby spuds and put on the pan. Beat the eggs add a splash of milk and salt and pepper, set aside. Slice the cherry tomatoes, put on the pan, flip over the spuds. Chop the ham into small chunks. Add the eggs to the pan, then the ham. Break up the mozzarella and put on top, when the eggs are almost set remove the pan from heat and grill for 2-3 mins.
Nom nom nom

Paula's Vegetable Soup

3 x carrots cut into chunks
4 x potatoes cut into chunks
3 x celery stalks again chunked up
1 x small turnip
1 x onion diced
1 x clove garlic crushed and sliced
A pinch of nutmeg
Chicken stock (salt free) 750ml
Salt and pepper

In a large pot spray a little oil, add the onion and garlic sweat for 4-5 mins over a medium heat or until translucent. Add all the vegetables, stir and sweat for a further 3-4 mins. Add chicken stock, bring to the boil. Add the nutmeg, salt and pepper and simmer until all vegetables are soft. Allow the soup to cool and blend to your desired consistency.
When fully cooled put the soup in a bowl, cover with cling film and stick in the fridge. It keeps for 7-8 days so take what you want when you want it.

Recipes from TOT Mentor Darren

Darren Doran is the Sport Centre Fitness Instructor who has been running the free TOT classes. Below are recipes for each meal of an ordinary day that Darren recommends for weight loss.

Breakfast: Breakfast Bars (8 bars)

Ingredients  • 2 cups of gluten free porridge oats   • 4 large tbsp of almond/cashew/hazelnut butter   • 50g organic butter   • 1 banana   • 3 tbsp of manuka honey/agave syrup   • 3 seed Mix (flax seed, sunflower, pumpkin)   • Handful of mixed nuts (walnuts and flaked almonds)   • Zest of lemon & orange

Method 1. Pre heat oven at 160oC.  2. Melt butter, nut butter and honey in large saucepan. Mash bananas and add to saucepan. Once mixture is melted take off heat. Add oats, seeds, nuts, lemon & orange zest and mix together.   3. Place baking paper into baking tin and grease with coconut oil. Place mixture into tin and spread evenly, 1 inch thick.  4. Sprinkle seeds and drizzle honey over mixture to finish.   5. Place in oven for 30 minutes.   6. Take out to cool and then cut into bars. Enjoy!

Lunch: Lettuce Wraps

Serves 2

• 4 leaves iceberg lettuce leaves
• 2 cooked turkey breasts, sliced
• 1/2 cucumber, cut into long strips
• 4 spring onions, cut into long strips
• 250g hummus (your choice)
• Sprinkle paprika

1. Place sliced turkey breast with cucumber, onion, hummus and paprika in lettuce leaf. Then wrap with another leaf to make a wrap. Repeat with remaining ingredients.

Dinner: Low-carb family shepherd’s pie

Serves 4
• Turkey Mince 500g
• 4 sweet potatoes
• 2 sliced carrots
• 1 large white onion
• 10 organic mushrooms
• Wheat and Gluten free
gravy (Knorr Gluten Free Savoury Gravy)
• 1 portion of goats cheese
• Coconut cooking oil
• Any Dried Mixed Herbs

1. Pre heat oven at 180o
c for 20 minutes. Skin sweet
potatoes, chop and place in pan of boiling water. Leave potatoes to soften and boil for 20 - 30 minutes.
2. Chop onion, mushrooms and carrots. Heat a deep pan with
1 tsp of coconut oil. Add onions and mushrooms, stir for
2 - 3 minutes until slightly golden. Add turkey mince to pan and cook until brown, 10 minutes.
3. Add 1 tsp of mixed herbs and stir. Add sliced carrots, 250ml of boiling water and 4 heaped tablespoons of gravy mix.
4. Stir and simmer for approx 10 minutes.
5. Mash sweet potatoes together until smooth with no lumps.
Place mince mixture into large deep oven dish. Place sweet mash evenly over mince mixture.
6. Sprinkle a handful of grated goat’s cheese over sweet mash. Place in oven at 180o c for 30 minutes.
7. Serve with Savoy cabbage and enjoy!




If you've any questions, comments or suggestions for Trinity Operation Transformation, please email Martina on