I was fiddling around in the kitchen the other day and came up with a new drink that I believe should be on everybody's lips. Move over Golden Mylk (as much as I love you)! And make way for my Maca and Tahini Latte.
This creamy and warm concoction will support your immune system and revitalise your body, both mentally and physically. It’ll get your metabolism revving first thing in the morning, providing you with more get-up-and-go, reducing fatigue and ensuring your body is functioning at it’s best.
Today’s modern, hardworking men and women can often be seen multi-tasking in the centre of busy cities, hands clutching their morning caffeinated beverage, determined looks upon their faces. For decades caffeine has been viewed as a daily necessity to get you moving in the morning and to ‘switch on’ creativity.
But for many people, caffeine may be doing more harm than good. Overdoing caffeine can cause your blood pressure to swell, burdening your already hardworking heart!
Caffeine and other energy-enhancing supplements can also overload the endocrine system in the body. Since the endocrine system and the adrenal glands are responsible for the release of important hormones into the body, too much caffeine can result in an imbalance in hormones, such as oestrogen and testosterone. Plus I’m sure I don’t need to remind you about the relationship between hormone levels and mood swings. Eeek.
For someone aiming to maximise their gut health, caffeine can impede progress as it can cause indigestion and incontinence not ideal on a busy working day when you are trying your upmost to be fierce! Diuretics can hinder the absorption of vital nutrients by the gut and can lead to the unnecessary loss of healthy gut microbes.
What is maca powder?
Maca is grown in the Peruvian Andes and is packed with vitamins, minerals, essential amino acids and phytochemicals. It is the root of the Maca plant that is of the greatest nutritional value and it has been used by the Incas for centuries. Generally used to improve energy levels and revitalise the body it is nutrient dense and has a variety of beneficial uses. It can be ground into flour, added to smoothies and drinks and used in baking too.
What are the benefits of maca powder?
- It’s nutritious and is made up of protein, fibre, essential amino acids, vitamins A, B1, B2, B3, C and D, iron, magnesium, copper, zinc, sodium, potassium and calcium – oh my!
- Helps to increase energy levels, without causing stress to the endocrine system and key organs in the body
- helps to reduce chronic fatigue
- balances hormones in men and women, as it contains amino acids which are the building blocks for hormones.
- Peps you up! Think elevated mood and a reduction in self perceived anxiety, stress and depression.
My Maca and Tahini latte contains no caffeine, no processed sugar and no pharmaceutical energy enhancers. And this frothy brew boosts energy levels in a balanced and sustainable way, with no stress on the body. Yay for that!
1 cup coconut milk
2 tsp maca powder
1 tsp tahini sesame paste
1 tsp vanilla
To sweeten add 1 tsp rice malt syrup to taste (optional)
Place all ingredients in a small saucepan over medium heat and stir, whisking until combined and just warm then pour into a heat proof blender and blend for a few seconds until frothy. Garnish with toasted sesame seeds and a little cinnamon on top.
In need of a little umph and energy?
These Spicy Lamb Koftas from my Ayurvedic bible Eat Right For Your Shape are the perfect energy building food.
Lamb's gamey taste will remind you of the strong blood building qualities of red meat which also helps you build internal heat; a serious requirement of the flighty vata, who tends to feel the cold and become destabilised physically and emotionally. Vatas out of balance caused by a lack of warmth, grounding and digestive fire will be prone to dry skin, poor circulation, muscular aches and pains and arthritis.
Koftas are such a comfort food; even their name is filled with an ultra-cosy vibe. Their hearty nature will warm up your metabolism, so you feel warm from the inside out but can be eaten any time of the year. Rosemary & cumin highlights add to the warmth and spiciness of this rustic and sturdy dish.
Where possible, it’s important to purchase organic and 100% grass fed and finished lamb, which will contain higher amounts of healthy fats including omega-3 fatty acids, bringing another level of wholesome nourishment to build energy and stamina.
Pastured meat’s EPA fatty acid components are also incredibly important for mental health, as EPA is directly linked to brain function and emotional stability.
The fat content in these lamb kofta’s will bring an increase in digestive fire, as will the inclusion of fiery spices like warming ginger and the grounding zing of fresh parsley.
Lamb's natural oily and warming qualities will make you feel capable and maybe even a little competitive. It’ll bring the bounce back to your step, and make you feel more focused and driven.
Enjoy these delightful ayurvedic kofta’s as a midweek meal that’ll be enjoyed by the whole family.
Kids will especially find them fun to eat on their little skewers, and they’re a great way to ground littlies as a trusty witching hour meal to bring them back down to earth!
For busy families, double the recipe for lunch the next day. You can even serve them minus the skewer as a great protein addition to a salad made with seasonal vegetables.
I hope you enjoy them 🙂 Let me know what you think in the comments section below.
Spicy Lamb Koftas
Serves 4 makes 8 koftas
- 500 g (1 lb 2 oz) minced (ground) lamb
- 1 small brown onion, chopped
- 2 garlic cloves, crushed
- 2.5 cm (1 inch) piece of ginger, peeled and grated
- 1 tablespoon chopped mint
- 1 tablespoon chopped flat-leaf (Italian) parsley
- 1 teaspoon mild paprika
- 1 teaspoon ground cumin
- 1 teaspoon ground turmeric
- 1 teaspoon ground coriander
- Celtic sea salt, to taste
Preheat a chargrill pan or barbecue hotplate to medium. To make the koftas, mix all the ingredients in a bowl until well combined. Divide the mixture into eight portions and form each into a short sausage shape. Thread each onto a bamboo skewer and refrigerate for 15 minutes.
Place the skewers on the prepared pan or hotplate and cook for 10 minutes, turning halfway through.
Serve with a garden salad in warmer months or roasted vegetables in winter.
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Are you ready to start your morning with a grin on your face? All it takes is this one simple smoothie bowl recipe to turn the corners of your mouth into a beautiful smile.
Delectably thick and chocolaty, with fruity hums of banana and hazelnuts this is my Happy Feels Mocha + Banana Smoothie Bowl.
People will be wondering what has you so chirpy early in the day and as it’s made with coffee, raw cacao and banana, this flavoursome smoothie bowl will give you a natural hit of dopamine (the happy hormone) 😀
Besides being as ‘happy as Larry’, your ability to focus, be motivated and make considered decisions, will also increase. Think about all of the good fats and complicated carbohydrates found in banana and nuts, then times them by two and you’ll find yourself powering through your day like a Russian gymnast, with effortless backflips, half turns and triple twists.
Mentally boosting and slow energy burning, this smoothie bowl has not finished yet! Both raw cacao and bananas are a great source of antioxidants, and bananas provide 10% of your daily potassium intake and 15% of your vitamin B6.
So please don’t have naughty thoughts eating what seems to be a delicious mocha and banana custard for breakfast, soon enough the dopamine will kick in and you’ll be grinning from ear to ear. 🙂
Want to Supercharge it?
The great thing about a smoothie bowl is that you can add any type of sneaky green, and never taste the difference. Try a handful of baby spinach, kale, avocado or even frozen peas, to get a head start on your veggie intake for the day. Ps you don’t need to add the coffee if you don’t want to!
Happy Feels Mocha + Banana Smoothie Bowl
- 1 shot (30ml/1 fl oz) of coffee or use decaf if preferred or dandelion tea (optional)
- 1 Tbsp chia seeds
- 2 Tbsp raw cacao powder
- 1 Tbsp Heal Your Gut powder (optional)
- 35g (¼ cup) roasted and soaked hazelnuts (or any nuts of your choosing)
- 1 frozen banana, sliced
- 120ml (½ cup/4 fl oz) coconut milk
- 120ml (½ cup/4 fl oz) of almond milk (or any other dairy free milk)
After brewing a shot of coffee or dandelion tea, add the chia seeds to the liquid and let them sit for a few minutes. Then combine all the ingredients in a blender and blitz until there are no lumps. It can be quite a thick mixture, if your blender is struggling add extra almond milk or water in small amounts to help it along.
Poor the smoothie into a bowl and place more slices of banana and a sprinkle of mixed nuts and seeds on top. All that’s left to do is dig in!
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It’s hard to ignore the growing size of cupcakes and muffins at cafes, bakeries and supermarkets. It seems that many of us have adopted a ‘bigger is better’ attitude towards confectionary.
These monster muffins are often crammed with white flour, refined sugars and added preservatives. Processed carbohydrates and sugars are broken down quickly by the body, causing a rise and then sudden drop in sugar and insulin levels in the blood. This ultimately results in hunger pangs not too long after eating, and a massive drop in energy levels.
Let’s not forget that your gut microbiome isn’t the biggest fan of processing large amounts of sugar, and the outcome of your over-indulgence may linger with you longer than you anticipated.
Conventional sugar-laden treats are all too readily available, making it hard to avoid temptation when you’ve decided to embark on your journey to a healed gut and a zero muffin top.
So what makes my teacakes any different?
Well, I don’t want to burst your muffin bubble, but I do think it’s safe to assume that most muffin and cake recipes out there are more than likely recipes for weight gain! Think of my scrumptious teacakes as a gluten free, fructose free, tummy-loving alternative to those syrupy, lackluster store-bought muffins and ones that are gut health friendly.
Strawberry teacakes taste like the cross between a mini muffin and a scone and the strawberries give a beautiful "jammy" natural sweetness. And just a note, as we head into berry season, I would recommend using fresh strawberries to give the teacakes a little more moisture if you can.
As a substitute for glutinous white flour, I’ve used almond meal and buckwheat flour, which are released into the blood slowly as an energy source, preventing that sudden peak and then drop in blood glucose levels. You can mix and match whatever flours you have available in this recipe but if you're subbing with coconut flour be sure to add a little more coconut milk.
To make this recipe gut friendly, I’ve popped in my special dinosaur powder, AKA Heal Your Gut powder which gently cleanses and sweeps away plaque built up in your gut over time, resulting in reduced bloating and the perfect environment for healthy microbes to flourish.
You'll notice I've included a touch of rice malt syrup as a subtle sweetener as it doesn’t have an overwhelming sugary taste, but you can omit this altogether if you prefer or just use stevia instead.
Coupled with a warm mug of tea, my teacakes are the perfect treat when you’re entertaining guests. It's time to replace stale, greasy treats from the biscuit tin with these. I guarantee that your friends and family won’t ever taste the difference.
- 50g/ 3.5 tbsp organic butter, softened
- 2 eggs
- 4 tbsp rice malt syrup
- Alcohol free vanilla
- 1 cup almond meal
- 1/4 cup buckwheat flour
- 2 TBS Heal Your Gut powder
- 1 tsp baking powder
- Pinch salt
- 1/2 cup coconut milk (or any milk)
- 1 cup Strawberries cut into quarters or eighths
- 180c for 18-20 mins
- Preheat oven to 180C
- Whisk softened butter and rice malt syrup in a large bowl
- Add eggs and vanilla and mix well
Add to the bowl almond meal, buckwheat flour, HYG powder, salt and baking powder and stir until just combined
- Fold in coconut milk and strawberries, reserving some for toppings
- Spoon into muffin pan that has been greased with butter or coconut oil, or use paper muffin liners
- Add extra sliced strawberries on top
- Bake for 18-20 mins
- Serve with nut butter/ coconut cream/ yogurt and cup or peppermint tea!
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Today I'm introducing to you, two of my favourite Ayurvedic inspired breakfasts.
Mornings are our greatest opportunity to flood our bodies with nutrients, satisfy our mind and set ourselves up for a balanced day.
Studying Ayurveda in India was a wonderful opportunity for me to learn not only what to eat for internal harmony, but also how and when. One of the key differences I discovered was that we should be leaning towards eating our heaviest meal in the middle of the day when our agni (digestive fire) is at it's peak.
Ayurveda also teaches us that breakfast is our first opportunity to bring ourselves into balance, and the foods that we choose can be targeted to bring harmony into our body which will increase our mental and physical capacity to achieve what the day requires of us.
If you're of the pitta (fire) dosha, you're likely an ambitious person who has leadership skills. You’ll have vision and drive for what you do; whether you’re a stay at home parent, focused on your career, or an enthusiastic student. However these skills have a downfall, as pitta’s fiery nature can destabilise itself when unbalanced. An unbalanced pitta may find that fiery emotions lead them to feel “burnt out” regularly.
If you’re a kapha, you're an amazing carer, and your day will lead you towards the care and nurturing of others. You love to pour into people through mentoring, teaching, words of encouragement and affirmation, and through quality time and friendship. Kaphas can also become imbalanced with signs of extreme introversion, depression, sluggishness and depression that will block your desire to help others and limits your potential to outwork your calling.
Pittas need to begin their day with soothing, cooling, sweet foods to pacify their fiery body and mind, whilst kapha’s should limit foods that are naturally oily, heavy, or foods that slow them down. You'll love my Bircher Muesli Bowl, as it's a naturally gorgeous way to start the day for pittas and kaphas, containing apples which offer sweetness for pitta and an abundance of fibre for the potentially sluggish digestion of kapha. Oats also speed up kapha’s metabolism and even ward of depression.
My Fig, Cardamom and Quinoa bowl is also a gorgeous way to set up the day for ambitious pittas, as well as vatas who are governed by the element of air, and whose days are filled with energetic and creative pursuits. Vatas make great teachers, artists and speakers. However with an imbalance they can be full of fear and anxiety which sabotages their ability to flow in creativity.
I'd love you to try this wholesome bowl which has a base of grounding quinoa, providing just the right amount of heaviness to bring vatas down to earth in the morning and to offer focus and the ability to prioritise and set goals. Warming and soothing cardamom and the sweet heaviness of almond milk are lovely pacifying ingredients for vatas delivering them straight into harmony.
Enjoy these breakfasts as wholesome and delicious bowls that will help your unique constitution to flourish and bring you a higher capacity for your day.
Fig, cardamom and quinoa bowl
Note: Pittas should use only a small quantity of salt
To balance kapha, replace the almond milk with rice milk and the figs with 1 diced peach
- 100 g (3 1/2 oz/1/2 cup) quinoa, rinsed and drained
- 185 ml (6 fl oz/3/4 cup) almond milk, plus extra to serve
- 125 ml (4 fl oz/1/2 cup) filtered water
- 1/2 teaspoon alcohol-free vanilla extract
- 1/4 teaspoon Celtic sea salt
- 1/4 teaspoon ground cardamom
- 2–3 ripe figs, diced
- 20 g (3/4 oz/1/3 cup) coconut flakes, toasted
Combine the quinoa, almond milk, water, vanilla, salt and cardamom in a small, heavy-based saucepan and bring to the boil over medium heat. Reduce the heat to low and simmer, covered, for 15–20 minutes or until the quinoa has absorbed the liquid.
Remove from the heat and allow to cool slightly, them fluff with a fork. Spoon into two bowls, top with figs and coconut, and serve with extra milk if desired.
Give these recipes a whirl and let me know how you go!
Happy Cooking 🙂
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When investing into quality food; organic and free of chemicals, it can unfortunately be quite a hit on the family food budget without some wallet friendly recipes up your sleeve.
If frugality is just as important to you as nourishment, then I have the perfect recipe for you. This tasty Mince and Pea dish, also known as Keema Matar is one of my favourite budget friendly Ayurvedic recipes from my book Eat Right For Your Shape, and is ultra wholesome and balancing for finance fearing Vatas who require affordable and grounding comfort food at the end of their day.
Keema is a traditional Indian meat dish, and it’s believed that the word may have been borrowed from Greece and originally meant ‘minced meat’. Traditionally, this dish uses minced mutton (lamb or goat) with peas or potatoes. Keema can be made from almost any meat, can be cooked by stewing or frying, and can be formed into kababs. Keema is also sometimes used as a filling for samosas or naan.
If you’re a Vata, it’s no wonder you have money worries. Vata’s are governed by the flighty element of air- naturally cold, light, dry, dynamic and ever changing. Complexities and changes in financial situations will stress you out, so when it comes to your food budget, you need a stable set of money saving recipes that you can rely on week in and week out. Your thoughts and your physical body are completely interlocked, so if money is a stress for you, it will manifest also in physical ailments like poor circulation, brittle nails, frizzy hair, dark eye circles, insomnia and muscular aches and pains.
As a Vata, you’ll definitely want to choose foods that are warming, oily, heavy, sweet and salty to help ground your anxious thoughts and bring a sense of stability to your body and mind. This scrumptious Keema Matar will tick all of these boxes:
WARMING- through the use of fiery grounding spices like chilli powder and ginger, which will rev up your sluggish digestion; a link to anxiousness.
OILY- through the use of gorgeous ghee. This nourishing golden oil is slightly sweet and lubricating for your dry and cold constitution.
HEAVY- through the keema (mince); lamb or beef will provide a heavy and earthing quality, igniting a sense of groundedness and pacifying the effects of worry and stress in your life.
SWEET- through the use of gorgeous green peas. These really are the lollies of the vegetable kingdom; reducing Vata which is typically sharp and cold.
All the ingredients in this dish are also super affordable. A pack of frozen peas, even in organic form will cost around two or three dollars, and mince is one of the most affordable animal proteins you can purchase.
This is a recipe I love to batch cook and freeze in single portions for those days when you’re really not in the mood for cooking but need a quick lunch to take to work, or a speedy dinner instead of spending on takeaway.
It's a true saviour!
KEEMA MATAR (MINCE WITH PEAS)
- 2 tablespoons ghee
- 1 large onion, finely sliced
- 4 garlic cloves, crushed
- 11⁄2 teaspoons finely grated ginger
- 1 teaspoon finely grated fresh turmeric or ground turmeric
- 1⁄2 teaspoon chilli powder
- 2 teaspoons ground cumin
- 1⁄2 teaspoon Himalayan salt
- 500 g (1 lb 2 oz) minced (ground) lamb or beef
- 200 g (7 oz/3⁄4 cup) sheep’s milk yoghurt
- 215 g (71⁄2 oz/11⁄2 cups) frozen baby peas
- 2 teaspoons garam masala (optional)
- freshly cracked black pepper, to taste
- filtered water (optional), for moistening
- Rice of choice large handful coriander (cilantro) leaves, almonds, roughly chopped, to serve
Heat the ghee in a wok or heavy-based frying pan over medium heat. Add the onion and cook for 3–4 minutes or until soft. Add the garlic and ginger, and cook for 2 minutes, taking care not to burn the garlic. Add the turmeric, chilli, cumin and salt, and stir for a few seconds.
Add the meat and cook, stirring frequently, until it breaks up and colours. Stir through the yoghurt and peas, then reduce the heat to low and cook, covered, for 15 minutes. Stir through the garam masala (if using) and pepper to taste. If you prefer a moist dish, add some filtered water.
Serve with pilau, sprinkled with coriander and almonds.
Happy Cooking 🙂
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The world is a sweeter place with ice cream in it. I must admit I find it very hard to say no to a bowl of that kind of deliciousness when I’m offered it, but a little scratch beneath the surface of what we currently accept as ice cream has turned the traditional version of this gorgeous treat into a colossal turn-off.
Ice cream originated back as far as the second century B.C, with speculation that Alexander the Great enjoyed snow and ice flavoured with honey and nectar. The bible speaks of King Solomon being a fan of iced drinks during harvesting. During the Roman Empire, Nero Claudius Caesar (A.D. 54-86) would send runners into the mountains to collect snow, which he would enjoy flavoured with fruits.
Historians estimate that the recipe evolved into the ice cream we understand today sometime in the 16th century. The Brits and the Italians seem to have discovered ice cream at around the same time. "Cream Ice," as it was called, would appear regularly at the table of Charles I during the 17th century, but it wasn't until 1660 that ice cream was made available to the general public, when the Sicilian Procopio introduced a recipe blending milk, cream, butter and eggs at Café Procope, the first café in Paris.
Until 1800, ice cream was a rare and exotic dessert only accessed by the elite classes. Around 1800, insulated ice houses were invented and the ice cream industry emerged in America where it was enjoyed by the masses and increased because of technological innovations, including steam power, mechanical refrigeration, the homogenizer, electric power and motors, packing machines, and new freezing processes and equipment.
After WW2, ice cream became a national symbol for the Americans, and the end to the war was celebrated with ice creams all around. As food technology increased and the supermarket emerged, more pre-packaged ice cream was sold through supermarkets after the 1970’s, and traditional ice cream parlours started to disappear.
These days, rather than the traditional use of cream, whole milk, sugar and egg yolks; ice cream has an ingredients list from another planet. Last time I checked in supermarket freezer section, here are some of the additives I discovered:
A popular vanilla ice cream ingredients label:
Reconstituted Low Fat Milk (56%), Glucose Syrup (Wheat), Sugar, Water, Milk Solids, Cream, Maltodextrin, Vegetable Origin Emulsifiers [477, 471 (Soy)], Vegetable Gum (412), Flavours, Colour (160b).
And a “raspberry” flavoured ice cream creation contained:
Reconstituted Low Fat Milk (53%), Glucose Syrup (Wheat), Water, Sugar, Milk Solids, Cream, Maltodextrin, Raspberry Juice (0.8%), Vegetable Origin Emulsifiers [477, 471 (Soy)], Vegetable Gums (412, 415, 440), Food Acids (330, 334, 331, 327, 260), Flavours, Colours (163, 120, 160b).
Is it just me or is there something seriously wrong with this picture? What have we done to this beloved sweet treat? With fandangle marketing suggesting green fields with cows, and “traditional” “pure” farm motifs, a quick look at an ingredients list on the current top selling supermarket ice creams show that they’re nothing more than a mix of trimmed, skimmed and adulterated ingredients and numbers formed in a chemical laboratory, not a kitchen!
With many people in the modern age struggling with wheat and even dairy intolerances, I’ve made it a bit of a mission to formulate a super speedy but delicious ice cream substitute that’s made from wholesome ingredients, and this is the next best thing to real ice cream prepared the traditional way with cream and full cream milk.
This is a family friendly ice cream recipe that all ages will adore, and is full of antioxidant rich blueberries, gut flora loving coconut milk and delectable creamy avocado which is high in lovely monounsaturated fats that will make your hair shine and your skin glow. It’s also free from sugar, making it a completely guilt free treat at the end of the night that won’t have any negative effects on your blood sugars, or cause any digestive troubles. You’ll just love its creamy sweetness, and trips to the supermarket for a quick sweet-tooth fix will be a thing of the past with this baby up your sleeve!
Here's a little video about how to make it and the recipe is below.
- 1 TBS Heal Your Gut Powder (optional)
- 155 g (51/2 oz/1 cup) frozen blueberries
- 60 ml (2 fl oz/ 1/4 cup) coconut milk
- 1/2 teaspoon alcohol-free vanilla extract
- juice of 1/2 lemon
- 1/2 medium avocado, pitted and peeled
Purée all the ingredients in a blender until smooth and creamy. Serve immediately.
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Need a break from your regular granola? Why not try my Layered Berry and Rhubarb Breakfast Pudding? The rhubarb/berry mix can be pre-made the night before, so it's easy to pull together during morning rush hour.
Stewing fruit is a kitchen art that has been lost in modern times. Even the thought of the word “stewing” tends to evoke images of a housemaid hundreds of years ago, stirring a large pot slowly over a bubbling stove; something that many of us just don’t feel we have the time for in our rushed modern lifestyle.
But I think culturally it’s so interesting to see the 180 degree cultural shift towards more “artisan” ways of living and preparing food. There’s a genuine desire to get back to the way things were traditionally made and prepared through fermenting beverages such as kombucha, and making sauerkraut and sourdough from scratch. Stewing fruits is a beautiful, simple and frugal way to enjoy the mindful practice of traditional food preparation in your own home.
Stewed fruit recipes were extremely common in the past, before enhanced storage facilities and modern processing techniques. Pre the days of year-round fruit availability in supermarkets, home cooks would savour the flavours of the seasons by preserving fruit in different ways. After a seasonal haul of apricots for example, kitchen folk dried as much as they could and found other ways to plump it up throughout the winter. Fruits could also be extended in their lifespan by cooking and stewing if they were looking like they were passing their used by date.
Stewed fruit is perhaps the best way to use up all of that fruit you've hoarded on a fruit picking excursion. It’s also a great way to enjoy frozen fruit you may have stored as a result of a berry picking session or bargain bulk buy at your local farmers market.
This Layered Berry and Rhubarb Breakfast Pudding recipe is a gorgeous breakfast or dessert that can utilise seasonal berries and lovely fresh rhubarb. As a rhubarb fan I can tell you that there's nothing quite like the tangy taste and radiant rose-red colour that these divine stalks bring to a dish, especially when baked in pies and crumbles or stewed and spooned over porridges.
Stewing the rhubarb and berries slowly together releases the bright red colours; indicating high amounts of beneficial antioxidants such as heart-friendly proanthocyanidins. Enjoy these traditional stewed fruits with the coconut cream for a delightful and cosy dessert, or make extra of the stewed fruits to eat as a snack with yoghurt and toasted nuts and seeds, or if you really can't give it up just yet, spooned over your morning granola.
From my ebook The Renewable Table
Layered Rhubarb and Berry Breakfast Pudding
To make rhubarb:
- 750 gms rhubarb trimmed and chopped into 2-3 inch pieces
- 250 gms strawberries
- 125 gms raspberries (reserve some for topping)
- 100g coconut sugar or sweetener of choice
- 1 orange, zested and juiced (reserve some zest for topping)
- 1 inch knob ginger grated
- 1 tsp vanilla bean powder
- 1/4 cup water
- 270 mls coconut cream
Place rhubarb and berries in large saucepan and place coconut sugar, orange juice and zest, ginger, vanilla and water over the top.
Bring to a boil and simmer gently until soft, about 10-15 minutes until rhubarb/berry mixture is cooked but still holds it shape.
Remove from pan and place layers into a jar. Start with rhubarb mixture and then coconut cream and repeat until all ingredients are used.
Top with extra berries, orange peel and shredded coconut.
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Hello pancake fans.
Need some motivation to get out of bed in the morning? Today I'm sharing my favourite pancake recipe what a gut healthy twist. It's my favourite weekend go-to breakfast.
Sometimes the flipside of pancakes is their unhealthy reputation, think refined white flour, white sugar, additives and homogenised milk. I'm hoping you'll prefer my delicious fluffy, gut healing pancakes that use a secret weapon; my Heal Your Gut dinosaur powder or diatomaceous earth, a raw whole-food which helps to cleanse the gut, allowing you to absorb your nutrients more effectively.
Diatomaceous earth is also know as fossil shell flour, a stone-age natural food that has many healing qualities and is rich in silica so great for hair, skin and nails. You can watch a video about it here.
The pancake batter is very adaptable and stays fresh in the fridge for up to four days, you can freeze it too if needed for later usage.
When it comes to additions, the rice malt syrup can be replaced with stevia if you prefer and fruit can be swapped out with whatever you have in your nut stash. Sprinkled on coconut flakes also add a nice crunch!
I often serve mine with a dollop of chai spiced coconut whipped cream (recipe below). Now here's a new reason to smile and jump out of bed in the morning. Why not whip up a batch and let me know what you think in the comments section below?
Gut Healing Pancakes
- 100g almond meal
- 1 tbs Heal Your Gut Powder
- 2 tablespoons rice malt syrup, plus extra to serve
- ½ teaspoon Celtic or Himalayan sea salt
- 4 eggs, lightly beaten
- grated zest of 1 lemon
- 1 teaspoon alcohol-free vanilla extract
- 125 ml (4 fl oz/½ cup) coconut, almond or rice milk
- 1 tablespoon coconut oil or butter
- 125 g (4½ oz/1 cup) mixed berries to serve (optional)
Place the almond meal, HYG powder, rice malt syrup, salt, eggs, lemon zest and vanilla in a medium bowl and whisk to combine. Gradually pour in the milk, whisking until smooth. Heat oil or butter in a frying pan until melted or brush the pan evenly to coat the surface.
Scoop or pour the batter into the pan to form pancakes to your liking.
Cook the pancakes for about 1-2 mins until small bubbles appear on the surface and the undersides are nicely browned.
Flip the pancakes over and cook until the second sides are nicely browned, another minute or so.
Transfer to warmed plates until all batter is used and then tumble on your favourite toppings.
Chai spiced coconut cream
- 1 can of coconut milk
- ½ tsp ground cardamom
- ½ tsp vanilla extract
- ½ tsp cinnamon
- ½ tsp nutmeg
- stevia to taste
Place the can of coconut milk in the fridge overnight (or even up to 24 hours). When you open the can, scoop out the thick layer of cream on top. Take only the cream and leave the coconut water (use in your next smoothie!) Place the coconut cream in your blender or hand mixer and whip on high for 1 minute. Add in cardamom, cinnamon, nutmeg, vanilla extract and stevia and whip for another couple of minutes or until you get a whipped cream consistency.
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Hello U.S and Canadian friends 🙂
I'm so happy to announce that my #1 Selling book, Heal Your Gut, is now available for pre-order in America and Canada.
The book features 90 gut-loving recipes that aim to cleanse, restore and nourish your insides. It features a four-week treatment program and a natural cleansing regime that will have your insides happy and smiling and your energy levels though the roof!
I'll be heading to the US in October and will be doing events in New York and LA and I absolutely cannot wait to meet everyone in person so stay tuned for event times and locations.
From the bottom of my heart and my healed gut, I thank you so much for your support and hope that you'll love this book just as much as I do.
It's been such a fulfilling journey to bring this book into your hands and I’m so excited to share everything I have learnt along the way with you.
You can pre-order the Heal Your Gut book now at these retailers;
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Want to improve your mood? Did you know that food may be a significant piece of the puzzle?
The science behind food's effect on mood comes down to chemical and physiological changes in our brain structure which can lead to altered behaviour. Today I'm sharing my favourite mood foods that have been proven to alter your metabolism and brain chemistry, ultimately affecting your energy level and mood.
There is so much hope for your mood in food! The science is showing that you can literally eat your way to happiness, so here are some of my top picks for foods that can boost your emotional health...
A 2012 study reveals that fish oil increases transmission of serotonin in the brain which controls emotion. Because of their ability to increase serotonin levels, fish oils are a lovely mood food to include in your diet. Sardines are my all time favourite source of omega-3 fatty acids and are an affordable and potent source of mood boosting fish oils. Try them in my smashed sardines with avocado on quinoa and flaxseed loaf for your next breakky option.
Did you know that brazil nuts are the richest source of the mineral selenium, which helps combat depression? Studies have shown that a small handful of brazil nuts everyday can help improve your emotional health. I like to enjoy them as an on-the-go snack, or chopped and sprinkled over yogurt with grated dark chocolate. Enjoy a hit of happiness by throwing some extra brazil nuts in these delightful Coconut and almond bliss balls.
Broccoli is a staple veg in my diet. It’s rich in B vitamin folate, which is essential for a healthy mood. Low intakes of the B vitamin folate has been linked to depression, and the great news is that Vitamin B also promotes healthy hair and skin, which boosts your self confidence as your complexion glows. I like to steam broccoli and enjoy with white fish, or in a risotto. I also adore cramming in this mood boosting green in my earthy Broccoli soup.
Ginger is a gorgeous warming root that has been shown to increase neurotransmitters in the brain. Neurotransmitters are chemicals used by brain cells to communicate with each other. They control your ability to focus, concentrate, remember, and regulate mood, cravings, addictions and sleep.
Ginger increases levels of these important brain chemicals, including dopamine, which is considered the “motivation molecule” that helps you get focused and be productive. It’s also in charge of your pleasure-reward system. Fresh ginger root (especially when sliced into a mug with hot water) also assists in stabilising anxiety and panic. One of my favourite ways to enjoy ginger is in my Stir fried ginger beef; a super speedy and delicious dinner mid week.
Blueberries can help prevent the release of cortisol, a hormone produced by the adrenal gland during stressful situations, that travels to the hippocampus (a major portion of your brain) and provides emotional responses. Berries can help control and counter the effects of this hormone’s impact on your mood.
Berries are loaded with anthocyanidins, known to boost brain function and antioxidants, which promote brain and nervous system health. Berries are also low in sugar and calories, so pile them on! Enjoy a boost of blueberries in this super antioxidant filled Blueberry and Kakadu plum ice cream which will impress your guests with its unique blend of superfood flavours.
Here's to eating your way to a happy mood!
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Whoever said that veggies are boring and time consuming deserves a rap across the pork knuckles!
I’m in total awe of the power of veg and constantly surprised by the depths to which I can go in exploring different ways to express the beauty of these gorgeous ground dwellers.
In India, and particularly the Ayurvedic realm; veggies are prized and highly emphasised, not to mention a handy frugal option with high levels of nourishment.
I’m especially proud of Ayurvedic cuisine for its wholesome and innovative approach to preparing quite elaborate meals out of simplistic veg. This glorious green bean subji is a prime example.
Subji is an Indian term that literally means ‘vegetable dish’- and can be in connection with any vegetable in a variety of different cooking methods. Subji’s can be dry, wet, or in curry form.
This spectacular subji is based on the humble green bean, but is impressively dressed up with a list of medicinal and flavourful Ayurvedic ingredients like cumin, ginger, mustard seeds, shredded coconut for texture and the freshness of coriander leaves. In minutes your regular bean is transformed into an exotic, aromatic vegetarian dish that’ll really blow your hair back and widen your eyes.