Spiced Apple Chutney

What could be more Autumnal than cooking with apples? As so many of my students know I love cooking, I often receive lots of apples when October arrives, and this spiced apple chutney recipe is where some of the first batch were thrown straight in to!

Chutneys traditionally contain herbs and spices that increase agni (the digestive fire) whilst aiding in smooth digestion too. Lots of chutneys also contain high amounts of refined sugar too however, so having a refined sugar free recipe on hand is a great way to make your own healthy chutney. Have a go at the recipe below (you could also use pears or any other windfall fruit), and let me know how you get on!

INGREDIENTS

(makes 1 large kilner jar or 4 jam jars)

  • 4-5 large apples
  • 1 red onion, chopped
  • 1 thumb sized piece of ginger, grated
  • 1 tsp each of cumin, coriander, fennel mustard and fenugreek seeds
  • 1 tsp cinnamon
  • 1 tbsp ghee or your choice of oil
  • 1 handful of dates (stoned and chopped)
  • 1/4 cup apple cider vinegar with the mother – this adds beneficial cultures and helps it ferment
  • Water

METHOD

  1. Heat the oil and spices in a large pan until they become fragrant
  2. Add the onion and cook for a few minutes until soft
  3. Add the apple and ginger and stir well
  4. Cook for 5 minutes to slightly soften
  5. Add the dates, and enough water to cover 3/4 of the mixture
  6. Simmer on a low heat for 15-20 minutes
  7. Remove once the apples are soft and slightly mushy
  8. Transfer to your jar(s) and leave to cool
  9. If you want to make the chutney sweeter, add 1 tbsp of honey here
  10. Once cooled, add the apple cider vinegar and pop in the fridge
  11. Consume within 1 month or freeze for 3 months

New Online Class: Restorative Yoga – Hips & Hamstrings Focus

This half-hour class is a gentle restorative sequence focussing on releasing tightness in the hips and hamstrings, relaxing the nervous system, and letting go of tension by using relaxing breathing patterns. You’ll need a blanket, a bolster or 2 pillows, and a yoga belt / towel / dressing gown cord. Enjoy!

New Collaboration: Get 10% Off Superfood Mushroom Supplements!

Welcome to my favourite new supplements!


 I’m genuinely so excited to tell you that I’ve recently joined up with 
Enrichd Superfoods to give you all 10% off his honestly amazing products.
For several months now, myself and David have been taking these
superfood mushroom extract supplements, and I can honestly say
that they make a real difference; so much so, that I contacted Rich
and asked how I could help benefit others with these
supplements too.

Despite having existed for hundreds of millions of years, mushrooms
and mycelium are only just starting to get the credit they deserve.
Not only are mushrooms so good for the body and brain, but they’re
sustainable, and contribute to saving the planet’s bee population too!
The important thing about these specific products, is the quality: they’re
lot different to most of the supplements found on amazon, as these
are grown in the correct and natural conditions that make them so effective.
Have a look at the benefits below, choose what you need right now, and 
use the code ENY10 for 10% off. (There’s also plenty of other items
like raw chocolate, protein powder and elixirs
over at www.enrichdsuperfoods.com too!) 


 Boost Your Brain 
Lion’s Mane stimulates the growth of new braincells, aids in making neural connections, and studies show it protects against Alzheimer’s. It can help alleviate anxiety and depression, protects the digestive tract, has powerful anti-cancer properties, and makes a noticeable difference to cognitive function. I love it because I genuinely feel more focussed, able to articulate, more productive and much more alert too.
Buy Lion’s Mane
  
 Enhance Your Workouts 
Cordyceps is used by athletes to improve physical performance and aid recovery. It provides anti-inflammatory benefits, has anti-ageing properties, and can prevent the growth of tumors. Cordyceps is widely used in Asia to improve heart health, especially by reducing ‘bad’ cholesterol and stabilising arrhythmia (irregular heartbeat). I love it because it makes a noticeable difference to my physical stamina whilst exercising. It’s like having an ‘extra level’ of physical ability.
Buy Cordyceps
   
Optimise Your Sleep 
Everything we do is governed by how well we sleep. Reishi has been a staple in Eastern medicine for hundreds of years, notably for its ability to improve sleep – specifically enhancing deep sleep. Reishi has a calming effect on the nervous system, and no only does it improve the activity of white blood cells and the immune system, Reishi also increases the activity of NK cells, which kill viruses and cancer cells. I love it because I actually sleep straight through the night when I take this! (Which is very unusual for me…)
Buy Reishi   


Strengthen Your Immune System 
Chaga has higher antioxidant levels than almost all other foods. It’s known as the ‘King of The Mushrooms’, and has been studied for its anti-viral, anti-cancer, anti-fungal, anti-allergic, anti-malarial, and anti-tumor properties. If you suffer with IBS, ulcers or gastritis, Chaga could also help remedy these issues too. Chaga plays an important role in the immune system as it promotes the formation of beneficial cytokines, which regulate the immune system and fight off viruses. I love it because it seems to regulate digestion, and it’s good to know I’m adding something to my supplement routine that is so powerful for the immune system.*Please read the advice from Rich on taking chaga if you are taking blood-thinners, immuno-suppresant medication, or diabetes medication.
Buy Chaga 

Remember to use the code ENY10 for 10% off!

If you have any questions at all, or want to know the best mushroom blend for you, just get in touch!

Cocoa, Coffee & Peanut Butter Energy Bars (v)

A quick and simple recipe to boost your energy levels without the jitters. Whilst many of us turn to coffee for a pick-me-up, it can often lead to a ‘crash’ shortly after. By combining coffee with healthy fats like the peanut butter & coconut in this recipe, the energy boost you receive will be much more steady, and will last longer. In a controversial twist, this recipe does include a tbsp of coffee grounds, but hear me out when I tell you why. 

Studies show that consuming coffee grounds (organic, good quality ones) can have a big impact on reducing inflammation and preventing diabetes, due to the high levels of antioxidants, particularly chlorogenic acid (a very good antioxidant..). Coffee beans have also been shown to have anti-cancer properties, and the caffeine from the coffee beans is absorbed faster when consuming the grounds as opposed to the water. You’ll be boosting your fibre content when consuming ground coffee – helping keep you full longer and maintaining regular bowel movements, and by doing all this, you’ll be reducing waste, as the best coffee grounds to use are the ones you’ll use to make the coffee in this recipe for! For more recipes like this, grab my e-recipe book Recipes For Living Well: Sweet Snacks & Healthy Desserts HERE. Use the code ‘sept2020’ throughout September for 50% off all e-books too!

INGREDIENTS

(makes 6 – 8 bars)

  • 1 cup oats
  • 5 dates
  • 1 shot of espresso + the coffee grounds
  • 2 tbsp cocoa powder
  • 1 tbsp peanut butter
  • 1 tbsp desiccated coconut
  • 1 tsp cinnamon (optional)
  • Pinch of salt
  • 3 tsp stevia or honey
  • 1 tbsp cacao nibs, chopped nuts or dark chocolate

METHOD

  1. Make your espresso (just more than a shot-glass worth) using organic, good quality ground coffee, then soak the dates in the coffee for 10 minutes
  2. Meanwhile, add all other ingredients apart from the cacao nibs into a food processor or blender 
  3. Add the dates and coffee last, followed by 1 tbsp of the coffee grounds
  4. Pulse everything a few times until it combines and begins to stick together
  5. Line a baking tin or square container, then press the mixture down, effectively creating one giant energy bar
  6. Scatter over the cacao nibs (you could use chopped nuts or dark chocolate too) and place in the fridge for an hour or so to set
  7. Once set, slice into bars ready to grab one when you’re next in need of an energy boost! 

Consume within 1 week

New 15 Minute Morning Yoga Practice: Energy & Strength

Even as life starts getting busier, it’s more important than ever to schedule in some you-time. A morning yoga practice is a great way to re-set and rebalance your circadian rhythms (the sleep / wake cycle), boost circulation, enhance digestion and metabolism, improve the health of the lymphatic system, and is a powerful way to reduce stress and anxiety. There are lots of live online classes available throughout the week (and it’s so great to see lots of you there!) but if you only have 15 minutes, this is a go-to practice for energising the body and mind, building a little strength and starting the day well. More shorter practices coming soon. Enjoy!

New Recipe E-Book Out Today! Get 50% off this weekend

I’m excited to share with you my newest recipe e-book, full of tonics, teas and natural remedies! Many of the recipes use seasonal ingredients that you’ll find out and about right NOW too!

This recipe e-book is a result of years of researching, experimenting, creating and enjoying natural remedies. In this book, you’ll find over 20 recipes that I hope will inspire you to make more of your own self-care items, and that will empower you to take control of your own health and wellbeing. There are a range of recipes in this book inspired by other cultures, especially Ayurveda, which is the ancient ‘science of life’, originating in India over 5000 years ago. For more information on Ayurveda, head to my resources page HERE. Other recipes contain ingredients you can easily find in the world around you depending upon the season. Have fun with this book, and let me know how you get on!

As a thank you for your support, you’ll get 50% off this weekend by using the code ‘sept2020’

Easy Baba Ghanoush

Summer picnics, BBQs, and long evenings are the perfect time to serve a spread of dips, salads & colourful snacks, and THIS delicious baba ghanoush is worth including. Usually served with crudités or flatbreads, the traditional Levantine appetiser is satisfyingly savoury, and easy to make with this recipe. Enjoy!

INGREDIENTS

(served 2-4 as part of a mezze)

  • 1 large aubergine or 2 medium
  • 1 tbsp tahini
  • Juice of 1 lemon & zest of half
  • 1 handful chopped fresh parsley
  • ½ tsp cumin
  • ½ tap smoked paprika
  • 2 tbsp olive oil
  • Pinch of salt and pepper

METHOD

  1. Slice the aubergine into thin rounds, drizzle over a little olive oil, salt and pepper, and roast in the oven at 200C for roughly 30 minutes, or until the aubergine is browned and roasted
  2. Once the aubergine is roasted, tip it into a blender or food processor, and add all other ingredients
  3. Whizz briefly, keeping the texture thick
  4. Transfer to a small bowl and garnish with fresh parsley and a dash of paprika

Enjoy with flat breads, crudité, or as part of a mezze. We love serving baba ghanoush with these cauliflower bites!

Digestion-Boosting & De-Bloating Digestif

Chewing a mix of seeds and spices post-dinner is tradition in many cultures throughout the world – just as you might sip a mint tea, or enjoy a square of chocolate, there needs to be a natural human urge to consume something sweet, bitter or pungent to help with digestion. If you tend to suffer with indigestion, bloating, or occasional bouts of feeling ‘heavy’ after dinner, this digestif mix of seeds is an effective way to help the body digest meals, leaving you feeling lighter and more settled before bed.

The seeds used in this recipe are inspired by the many Ayurvedic remedies for digestion, and as with many natural ‘medicines’, it doesn’t necessarily taste like most of the foods we’re used to in the UK. These seeds have powerful benefits, which often comes with a powerful taste….

INGREDIENTS

(makes a little less than 1 jam jar size amount)

  • 1/4 cup fennel seeds
  • 1/4 cup ajowan seeds
  • 1/4 cup coriander seeds

METHOD

  1. Place a dry pan over a medium heat and wait until it becomes hot
  2. Toast each type of seed separately – once they start to ‘pop’ and you can smell the scent, remove from the heat and transfer to a plate – leave to cool
  3. Once all the seeds have cooled, add them to your jar.
  4. Take 1 tsp after dinner – chew it for 10-15 minutes. You can either spit the mixture out or swallow it depending upon personal preference
  5. Store in a cupboard – it’ll keep well for at least a month

Chamomile + Nettle Nerve Tonic

Spring and Summer herbs and flowers provide an abundance of healing properties, and making tinctures from wild plants found in the area you live is a great way to reconnect with the natural world around you, receiving the benefits these plants have to offer. Nettles are easy to find along hedgerows and in forests, and whilst chamomile is a little more difficult to find, it’s likely you’ll see some springing up right now as the weather conditions and lockdown-induced lack of mowing means wildflowers have had a wonderful time this year so far.

This tincture is great for calming the nervous system, relieving sore muscles and aching joints, and can be taken on a regular basis to prevent inflammatory conditions and arthritis – of course, this is not medical advice and doesn’t take the place of anything you may have been prescribed, so check with your medical provider if needed, and enjoy experimenting with these natural, herbal tonics.

INGREDIENTS

(makes 1 jam jar size amount)

  • 1 handful stinging nettles (use gloves to pick them!)
  • 1 handful fresh chamomile or dried chamomile flowers
  • 1/2 cup vodka
  • 1/2 cup brandy (you could also just use more vodka, but brandy is very high in antioxidants and vitamin C, giving the tincture an immune-boosting component too)
  • You’ll also need 2 jam jars

METHOD

  1. Fill one jar with nettles and 1 jar with chamomile flowers
  2. Cover the nettles with vodka, and the chamomile flowers with brandy
  3. Place the lids on the jars and store in a dark cupboard for 4 – 6 weeks, shaking the jars daily
  4. Be patient….
  5. Using a fine sieve or cheese cloth, strain the liquid into a bowl – you’ll want to squeeze the remaining liquid from the chamomile flowers especially, as they will have soaked up most of the liquid.
  6. Sterilise a glass jar or bottle by washing it with hot, soapy water and placing it in the oven at 160C for 10 minutes
  7. Use a funnel to transfer the liquid from the bowl to the jar / bottle
  8. Use a dropper to take between 5 – 10 drops of the tincture once or twice a day. This remedy is best taken in the afternoon or at night, as it will probably make you feel pretty relaxed.

Sugar-Free Elderflower Cordial

Seasonal and fresh, this recipe is a wonderful way to imbibe the benefits of elderflowers, which have been used in traditional medicine systems for thousands of years. Elderflower provides a great remedy for respiratory issues, sinus problems, and elderflower extract has actually proven successful in killing hospital-born pathogens like MRSA. For such a sweet-smelling, unassuming flower, it certainly has a lot to give, and is another great example of the powerful herbal plants we have around us in nature.

You can find elderflowers blooming around early June – pick them on a dry day when the flowers are open, and make sure you know for sure that they are in fact elderflowers! Other plants like cow parsley look similar, but they’re definitely not suitable for eating. Elderflowers are often described as smelling ‘summery’, and they really do smell delicious, and their leaves are jagged at the edges. You’ll likely spot a few of these in bloom whilst out walking as they’re a common UK plant, so pack an extra bag with you for foraging this month!

INGREDIENTS

  • Enough elderflower heads to fill a large mixing bowl
  • Roughly 2.5 lites of water – add enough to cover the elderflowers
  • juice and zest of 1 lemon
  • juice and zest of 1 lime
  • 1cm fresh ginger, grated
  • Roughly 100g honey

METHOD

  1. Pick over the elderflowers for any lingering insects or leaves, then add them to a large cooking pot. You can leave some of the stems on, but try to remove as many large stalks as you can.
  2. Next, add the lemon juice and zest, lime juice and zest, ginger and honey
  3. Pour over the water and mix to combine
  4. Bring everything to a boil and simmer for about 30 minutes
  5. After you’ve simmered the mixture, turn off the heat and leave everything to infuse further for at least a couple of hours – this will lead to a stronger flavour and more benefits from all the ingredients. I left mine to infuse over night.
  6. The next day, strain the mixture through a sieve and pour the liquid back into the pot
  7. Bring the mixture to a simmer again, and this time leave for about 40 minutes for the liquid to boil down, slightly
  8. After 40 minutes, remove from the heat and leave to cool
  9. Pour into sterilised glass bottles and store in the fridge – best consumed within a couple of weeks.
  10. This cordial recipe is low in sugar and isn’t as thick as other types of cordial, so the amount you use is totally up to how strong you want the taste to be. Mix with gin and tonic, or with still water for a Summery seasonal squash!