Hormonal Support Hot Chocolate

Humans are essentially a big bag of hormones. Most of our emotions, actions, likes and dislikes are triggered by changing hormone levels in our bodies. Most women know this all too well…. Thankfully, there are a lot of ways we can influence and support our hormones, and one of them is this delicious spiced hot chocolate. You can drink this most evenings, but to use it primarily as a way to support yourself hormonally, drink it the few days before and during your cycle as a way to soothe PMS  symptoms, support your hormone levels, and give your body a dose of much-needed mineral-rich and comforting goodness. 

The ingredients are all power-houses within themselves; cocoa is high in magnesium, essential for muscle health, relaxation and sleep. Maca is an adaptogen, helping us deal better with stress and stimulates the endocrine system to maintain hormone balance. Saffron is an incredible mood-booster, and studies show that even just smelling it can reduce PMS symptoms like anxiety, irritability, headaches, pain and cravings. Fennel aids in balancing the reproductive system and reducing bloating, whilst cinnamon balances blood sugar and ginger improves digestion. Coconut oil is a super healthy fat that women desperately need for brain and hormone health, and collagen enhances healthy skin and joints.

INGREDIENTS

  • ½ tsp ground maca
  • 3 – 4 strands of saffron
  • ¼ tsp cinnamon
  • ¼ tsp ginger
  • ½ tsp ground fennel 
  • 1 tbsp raw cacao or cocoa
  • 1 tsp coconut oil
  • 1 scoop collagen (use code EMMA10 for 10% off yours HERE)
  • 1 cup milk of choice (if you buy non-dairy milk, try to look for brands that don’t add any inflammatory oils like sunflower or rapeseed. The long-life organic Oatly milk is the only one we’ve found so far without harmful additives or sugar).

METHOD 

  • Add all ingredients to a pan and heat gently, using a whisk to stir well
  • Stir in maple syrup or natural stevia to sweeten
  • Pour into your favourite mug and enjoy!

5 Ways To Support Your Immune System This Winter

Our bodies have a powerful in-built mechanism to help us maintain health and wellbeing. The problem is that many of the things we do in everyday life (experiencing stress, eating sugar, consuming processed foods and inflammatory cooking oils, drinking excess alcohol, breathing in pollution or getting poor sleep) all have a big impact on our body’s ability to be as well as it could be. Thankfully, there are a few simple and very effective ways we can make small changes to help support the body’s natural ability to be healthy and well, especially when it comes to healing from illness. So, whether you want to prevent illness, stop the onset of a cold in its tracks, or recover quicker and stronger from illness, put these tips to work to help your immune system function better this season. 

Disclaimer – the following is not medical advice. I am not a doctor, and this information has been gathered from my own health coaching education, working 1-2-1 with clients, and extensive research. If you are experiencing symptoms you are worried about, talk to your healthcare provider.  

  1. Don’t over-do the Paracetamol

The uncomfortably high temperature you feel when ill is the body’s way of actually trying to make you better quicker. (note – this advice is not intended to use when suffering side-effects of vaccinations) A fever is the immune system’s way of killing off a virus, since viruses don’t tend to survive at high temperatures, which is partly why saunas have been shown to be effective for combatting illness (as well as infrared saunas’ ability to trigger cell renewal and repair). When you take medication like paracetamol to lower your temperature, all you’re doing is making your body a more favourable place for a virus to live, and slowing down the body’s healing process. Taking medication to lower a fever can also increase the likelihood of ending up with long-term issues, a suppressed immune system and chronic illness. Of course, it’s very important to make sure your temperature doesn’t get too high; anything over 38C can be damaging according to the NHS, and it’s vital to ensure children’s temperatures are not raised too high, but if you just have a normal fever and find yourself reaching for the paracetamol out of habit, perhaps try the ‘old fashioned’ but more effective method of resting and letting your body sweat it out of you instead. Other ways to support a fever include drinking teas like peppermint, yarrow, elderflower, chamomile and ginger and having a hot bath, which all promote sweating. Be sure to drink plenty of water to stay hydrated too.

2. Put Your Feet Up

Yes, literally! Resting or napping with the feet elevated has been shown to increase activity of the glymphatic system (to learn more about this part of the immune system, read THIS). The glymphatic system is not just a misspelling of ‘lymphatic system’, but a whole system that has only relatively recently been discovered. This system is involved in sweeping away waste products and metabolic products, essentially clearing away any old, ill, damaged or ill cells and bacteria from the body. This system is only active when we’re deeply resting or asleep, so it’s important to get extra rest too. 

To help activate the glymphatic system, rest or nap with your feet elevated on a pile of cushions or blankets, or practice the relaxing restorative yoga posture Viparita KaraniYou can also listen to Theta brainwave binaural beats tracks for deeper relaxation. 

3. Supplement with Elderberry and boost your vitamins

There’s currently research being carried out in Kent as to the effectiveness of elderberry extract to help remedy viruses (specifically the virus that has been very prominent over the last couple of years….) [as of December 2021]. This is big news, because elderberry has been a natural remedy for hundreds of years – often thought of as no more than folk medicine or pseudo medicine – but thankfully now there are many more studies to prove how effective it is. Elderberry extract is a powerful way to prevent illness, but it can also reduce the number of days you’re ill for. Make your own with THIS recipe, or buy brands that have a low sugar content. Vitamin C and zinc are also vital for immune health. Increase vitamin C with citrus fruits, peppers, berries, broccoli and kale, and zinc with pumpkin seeds, chickpeas, chicken, spinach, cashews and yoghurt. 

4. Improve Gut Health

Countless studies show that sugar feeds bad gut bacteria, and even feeds cancerous cells too. In order to prevent illness and help ourselves get better if we do become ill, the gut is a vital part of the body to focus on. Roughly 70% of our immune cells live in the gut, and poor gut health also has direct links to poor mental health too. You can prevent illness and help yourself get better faster with prebiotic foods (that ‘feed’ good gut bacteria) like almonds, Jerusalem artichoke, onion, raw garlic, asparagus and dandelion greens, and probiotic foods (that supply the body with good gut bacteria) like sauerkraut, kimchi, kefir, THIS low sugar kombucha, kvass (seemingly everything that starts with K!?) as well as live cultured yoghurt.

5. Have Hope

Again, quite literally! A sense of hope is linked with increased levels of dopamine – a neurotransmitter linked to motivation, desire and a sense of seeking things outside of ourselves or things in the future. Research shows that a sense of hope and positive mindset increases dopamine levels and actually has the ability to shrink tumours. You can increase hope by making plans for something you enjoy in the near future, visualising yourself feeling well and vibrant, and engaging with a sense of purpose (populations in the East are even thought to live longer due to their sense of Ikigai, meaning ‘that which gives life meaning or purpose’).

How are you supporting your immune system this Winter?

Stuffed Squash & Chestnuts

This is a warming, comforting and grounding meal perfect for cold, dark evenings. Squash is high in vitamin A, magnesium, calcium, iron, and vitamin B6 – all nutrients we require in order for the nervous system to feel calm and relaxed, as well as contributing to immune health. Whilst it’s in season, make the most of varieties that span beyond butternut squash, such as the green Crown Prince, Acorn Squash, Kabocha Squash or Spaghetti Squash. Mushrooms are a great source of vitamin D – something most of us lack especially throughout the Winter months – and quinoa is a great option for those who follow a plant-based diet, because it is a complete protein and contains all 9 essential amino acids. This stuffed squash recipe is easy to make but looks great on the table. Serve alongside purple cauliflower mash for an eye catching meal, as a main of its own, or with seasonal Brussels sprouts.

INGREDIENTS

  • 1 small squash 
  • ½ cup cooked quinoa
  • 6 good sized chestnut mushrooms
  • ½ cup red wine (or stock)
  • 1 tbsp ghee
  • ½ tsp cumin
  • ½ tsp paprika
  • 1 red onion 
  • 2 cloves of garlic 
  • Salt and pepper to taste
  • 1 handful chestnuts, crushed in to small pieces to top

METHOD 

  • Pre-heat the oven to 200C
  • Cut the squash in half, then scoop out the flesh and seeds (save the seeds to roast, or dry them, then store in a dark jar or envelope so you can plant them next year to grow your own)
  • Rub a little ghee or coconut oil onto the inside edges of the squash, then place with the open sides up in the oven to bake for approximately 40-45 minutes, or until tender
  • Meanwhile, heat 1 tbsp ghee in a heavy bottomed pan 
  • Chop the onion and garlic, then add to the pan with the paprika and cumin for a couple of minutes
  • Roughly chop the mushrooms, then add to the pan and cook for roughly 10 minutes, stirring well
  • Add the red wine or stock, bring to a simmer, then turn down the heat and leave to cook slowly.
  • 5 minutes before the squash is ready, add the cooked quinoa, salt and pepper to the pot and stir
  • When the squash is cooked, remove from the oven, then scoop out a serving into each squash half
  • Top with crushed chestnuts (either pre-roasted or the cheat’s Merchant Chestnuts instead)
  • Serve with a handful of fresh herbs, as a main meal or alongside cauliflower mash or seasonal brussels sprouts. 

Enjoy!

Winter Wellness Workshop This Weekend!

Book your place and prepare to receive an abundance of practical, inspirational info on living seasonally to support your physical, mental and emotional health this winter. Details below.

Winter Wellness Workshop | Saturday 27th November | 11am-1pm | The Movement, Haywards Heath

Join Emma for this special seasonal workshop, and understand how to support your health and wellbeing to feel your best this winter!  

You’ll learn how humans have evolved to live differently according to the seasons, and how to make simple lifestyle changes to live more seasonally in the modern world. You’ll discover the seasonal and local foods to eat for better health in winter, and how to apply ancient wisdom from Ayurveda to find balance in mind and body.  

We finish the session with a deeply rejuvenating gentle flow and restorative yoga session, focusing on the meridian lines and organs to care for in winter according to Traditional Chinese Medicine. 

Included:

  • Free Urban Veda skincare goodie bag & winter spice blend to support digestion
  • Handout with key lifestyle and nutritional practices for winter

Price: £25 (£20 for members)

Book Here

*New* Winter Wellness Workshop

Winter Wellness Workshop

Saturday 27th November 11am-1pm

The Movement Yoga Studio, Haywards Heath

Join me for this special seasonal workshop, and understand how to support your health and wellbeing to feel your best this Winter! 

You’ll learn how humans have evolved to live differently according to the seasons, and how to make simple lifestyle changes to live more seasonally in the modern world too. You’ll discover the seasonal and local foods to eat for better health in Winter, and how to apply ancient wisdom from Ayurveda to find balance in mind and body. 

We finish the session with a deeply rejuvenating gentle flow and restorative yoga session, focusing on the meridian lines and organs to care for in Winter according to Traditional Chinese Medicine.  

Included: 

  • Free Urban Veda skincare goodie bag & Winter spice blend to support digestion. 
  • Handout with key lifestyle and nutritional practices for Winter

£25 (£20 for members/class pass holders)

Suitable for all levels. Book via www.themovement.yoga

Seasonal Autumnal Squash Soup + The Benefits of Carotenoids

There’s a reason we’re told to ‘eat the rainbow’, (and I’m not talk talking about eating packs of skittles….) colourful fruit and veg is full of phytonutrients, which reduce inflammation and oxidative damage, reduce risk of illness and disease, slow ageing, and promote health. 

One of the key phytonutrients is a group called carotenoids, which includes yellow and orange veg like the squash, pumpkins and carrots in season right now in the UK. Carotenoids help make vitamin A, and as always nature knows we need this vitamin a lot right now.

Two key powerful benefits of carotenoids & vitamin A are that they strengthen the immune system & enhance eye health and vision. As we head into Autumn, this is an important time to focus on immune health, but the immune system also plays a big role in preventing pretty much all illnesses & life-threatening diseases. 

Call me crazy, but it also seems reasonable that from a human evolution perspective, we would have needed more foods higher in vitamin A to care for our eyesight as we enter a period of more darkness and less light, as well as a time of year we would have needed good vision to spot mushrooms, berries and other wild foods to forage amongst the fallen autumn leaves. 

To get the benefits of these beautiful seasonal nutrients, try this Autumnal squash recipe, and to start living more seasonally, click HERE to read my latest Tune Into Autumn blog for Ekhart Yoga.

Ingredients (serves 4)

  • 1 kabocha squash (or 1 butternut squash, or 1 small pumpkin – anything orange!) 
  • 1 courgette – preferably one that is in season or grown in the UK
  • 1 red onion 
  • 2 cloves of garlic 
  • 1 tsp ghee
  • 1 tsp cumin seeds
  • 1 tsp fennel seeds 
  • 1 litre bone broth (or stock)
  • Pinch of salt and pepper 
  • Optional: orange zest & mixed spice 

METHOD

  • Fill a large pot with water and bring to the boil
  • Pop the whole squash in the pot and boil for 10 mins to soften
  • Safely remove from the pot & once cool enough to handle, chop into cubes 
  • With the large pot now empty, heat the ghee and sauté the onion, garlic, fennel & cumin for a couple of minutes 
  • Chop the courgette, then add that and the squash to the pan, stirring to coat in the ghee and spices
  • Cook for about 5 minutes, then fill the pot with the broth or stock and bring to a boil 
  • Once boiled, turn down to a simmer for about 30 mins 
  • Finally, either keep the soup chunky, or use a hand blender to whizz the soup smooth
  • Finally, grate in the zest of 1/4 orange and add a dash of mixed spice (optional)
  • Pour into bowls and top with pumpkin seeds, OR roasted squash seeds (recipe below), serve with sourdough and butter.

Roasted Squash Seeds

  • Remove the seeds from the squash and wash them to remove any stringy bits of squash.
  • Squeeze seeds in a tea towel to dry, then scatter over a baking tray
  • Sprinkle over salt and pepper, then bake in the oven for roughly 20 mins at 200C
  • Enjoy as they are or use them to top soup and salads. 

Apple & Blackberry Muffins (V+GF)

With natural sweetness from applesauce, local blackberries and cinnamon, these muffins are a great way to welcome in Autumn tastes. I made these recently for a crowd who needed gluten free options, but if you aren’t baking for anyone with a gluten intolerance, simply use a high quality organic spelt or oat flour instead. If you want to omit flour altogether, try this recipe with half ground almonds, and half besan (chickpea flour made from ground chickpeas). Enjoy these with tea as the colder weather starts to set in, or warmed up for breakfast.

INGREDIENTS

(makes around 16 muffins)

* all tbsp are heaped

  • 12 tbsp gluten free flour
  • 2 tbsp ground almonds
  • 1 cup applesauce or apple puree (simply steam and blend a couple of apples)
  • 2 tsp cinnamon
  • 1/2 tsp bicarbonate of soda
  • 1/2 tsp baking powder
  • 2 tbsp soaked chia seeds
  • 1/2 cup coconut oil (melted)
  • 1 cup blackberries – even better if you can pick them whilst we’re in the midst of blackberry season!
  • 1 cup coconut water
  • 3 tbsp maple syrup

METHOD

  • Preheat the oven to 175C & prepare the muffin cases
  • Add all dry ingredients to a large bowl and mix
  • Add all other ingredients and mix
  • Scoop an equal amount into each muffin case and top with a blackberry
  • Bake for roughly 12 – 15 minutes
  • Remove from the oven and leave to cool

Enjoy!

More Autumn Recipes

Seasonal Shifts: Summer To Autumn

The Foods, Herbs, Self-Care Practices & Lifestyle Tips To Help You Move Into Autumn

As we approach September, there’s no denying Autumn will be with us soon. Of all the seasons, the transition from Summer to Autumn can be the one with the most changes and challenges, and the one where our lifestyle, foods and self-care practices need to switch the most. If you want to know how to change your energy along with the seasons, read on for a few quick tips from Ayurveda (the ancient ‘science of life’) on transitioning from Summer to Autumn. 

Summer is a ‘yang’ time of year, when the energy of ‘pitta’ (think hot, oily, humid, intense and irritable) is at its peak. As Summer progresses however, the heat of Summer begins to create dryness in the air and earth, and this is what leads to a lot less humidity, and a lot more dryness in the air in Autumn.

The dry quality in Autumn is one of the most important qualities to balance-out, because when the air around us is dry, the nose and throat can become dry too, which leaves us more susceptible to coughs and colds. To remedy dryness, bring in more oiliness in the form of cooking with ghee or coconut oil, and using warm sesame oil for ‘nasya’ (applying inside the nose to prevent the nasal passages from becoming dry). The quality of dryness can also lead to dry skin and dehydration, so it’s important to hydrate both internally and externally. Think about drinking more warm water – add a pinch of salt to a large glass of water in the morning and drink this to assist with absorption and rehydration – and consuming foods that have a naturally hydrating and moistening quality (soaked chia or flax seeds, soaked almonds and pumpkin seeds, and oats). Autumn is the perfect month to focus on abhyanga or ‘self-massage’, using warm sesame oil to massage your body from head-to-toe, especially on the joints, which can become a little stiff and achy in colder months. 

Lifestyle

According to Ayurveda, Autumn is governed by the Vata dosha, represented by the elements air and ether, from the root word ‘va’, a word that implies movement and change, and ‘vayu’, meaning ‘wind’. We can see these windy, changeable qualities in the way the leaves change and fall from trees, and the blustery, unpredictable Autumn weather. Indeed, these qualities of irregularity are a key characteristic of Vata energy, which can easily become excessive in Autumn and early Winter. To balance this sense of irregularity and potential for feeling scattered, it’s important to cultivate a steady daily routine that aligns with the rhythms of nature. Get plenty of sunlight in the morning, and it’s vital to make sure you’re not bathing your eyes in bright lights just before you go to bed – switch off the TV, laptop and as many overhead lights as you can in order to facilitate optimal sleep. If your Summer season was busy and bustling, it’s time to start slowing down and tying up loose ends. Finish up projects, and channel your energy into something you can settle into and focus on for the next few months. In terms of work and social commitments; set boundaries, and check in with yourself to ensure you’re living in a way that feels good to YOU, and not stressing over trying to fit too much in. It might sound silly, but if you’re prone to feeling cold, scattered and anxious, wearing a woolly hat when it’s windy outside can make a huge difference in helping you stay grounded. 

Foods 

At the end of one season, we tend to accumulate a lot of that particular season’s energy – think of the heaviness you might feel after Winter, when you’re eager to get out and about into the sunshine again, or perhaps the feeling of being a little frazzled after a busy and intense Summer. The transition between seasons is a good time to re-set the mind and body, so we don’t head into the next season already overloaded or undernourished. Moving from Summer to Autumn requires us to slow things down, and to move from consuming salad and cold foods, to warm, nourishing meals. To re-set your digestion, perhaps opt for a traditional Ayurvedic three-day kitchari cleanse (whereby you’d solely consume a kitchari recipe like THIS for three days), then bring in more nourishing and Vata-balancing foods like oils, nuts, root vegetables, bone broth and the tastes of sweet, sour and salty – all of these help to balance the Ayurvedic dosha Vata, which you can read more about HERE.  

Autumn is also the time to ensure the immune system is strong, so try making these recipes, tonics and remedies: 

Herbs

As colder weather and shorter days start to set in, it’s useful to use more warming spices in meals, to keep the Agni or ‘digestive fire’ burning well. Favour cinnamon, ginger, turmeric, black pepper, cumin, ajowain, clove, chilli, as well as fennel, which can help prevent gas and bloating. 

Recipes:

Movement

Autumn is the time to find a balance between movement and rest – aim to walk daily in nature amongst the beautiful Autumn colours, and focus on building strength, which is great for balancing blood sugar levels, boosting mental health, and immune health. To relax, practice restorative yoga, yin yoga, yoga nidra (a form of deep relaxation), and give yourself permission to have more days where you simply relax and rest all day – your nervous system will thank you, especially when we jump back into the more ‘yang’ seasons of Spring and Summer. 

5 Women’s Weekday Breakfast Ideas For Better Energy, Hormones & Mood

If your go-to breakfast looks like an invisible bowl of nothing, a cereal bar, or a sugary cereal, it’s time to re-think how you’re fuelling your body. It sounds cliché but we really are what we eat. Many of the issues we face as a society today like chronic inflammation, obesity and diabetes are largely down to diet and lifestyle choices, which means what we eat matters, and can be used as preventative medicine. 

Although intermittent fasting and skipping breakfast is praised in the ‘health’ and biohacking world, skipping meals in this way is actually detrimental to women’s health. When we go for a really long time without food (unless you’re taking part in a specific planned fast for a specific reason), our metabolism slows down, our bodies move into a state of stress, and our energy, hormone and mood levels plummet. Even if intermittent fasting seems to sculpt your body into the physical shape you’ve been chasing, does it really matter if no one wants to be around you because you’re moody and tired? Many studies also show that when we skip breakfast, we’re much more likely to over-eat throughout the rest of the day, especially in the evening when our digestive system benefits from less food as it prepares for rest and sleep. 

Breakfast doesn’t have to be a huge and heavy meal, but you’re likely to experience huge benefits when you start eating a good quality breakfast, including:

  • Balanced blood sugar (no more ‘hangry’ moments)
  • Improved metabolism
  • Enhanced energy levels
  • Healthier hormones
  • Less stress and more resilience
  • More calmness
  • Better fertility 
  • Enhanced brain power
  • Healthier adrenals, which means you’re less likely to feel chronically overwhelmed

Sound good? Of course, the recipes below aren’t just for women, men can definitely enjoy them too. The point is that whilst men may benefit from skipping breakfast or fasting, women really really need to eat a good quality breakfast in order to feel our best. The key ingredients to include nutritionally are good quality fats (absolutely essential for women’s health), protein and complex carbohydrates, which these recipes all have a pretty balanced amount of. I hope you enjoy experimenting with these recipes, and that they help you move towards feeling great! Choose the breakfast that suits you depending upon how much time you have in the morning. 

  1. Overnight Oats

Let’s start with a simple classic recipe that I’m sure everyone is pretty familiar with. The reason it’s so important to include this type of breakfast a couple of times as week however, is because oats contain specific nutrients that help prevent and remedy anxiety and depression. Oats are even recommended often to new mothers to prevent post-partum depression too. They’re a complex carbohydrate that help keep mood, energy and hunger levels balanced for hours, and are a great source of fibre. I know a lot of women who consume dry cereals like muesli for breakfast, and tell me their hormone and mood levels are suffering – if this sounds like you too, then give this breakfast a try instead. Make it the night before, as soaking the oats makes them easier to digest. This recipe is high in anxiety-reducing ingredients, healthy fats, protein, antioxidants, potassium, and hormone-balancing goodness. 

INGREDIENTS

  • ¼ cup oats
  • 1 tbsp ground flax
  • ½ banana
  • 1 tbsp nut butter
  • 1 handful berries (blueberries or black berries)
  • Roughly 1 cup milk of choice

METHOD

  • Add all ingredients to a bowl or jar (a jar is useful if you’re going to be eating your breakfast at work or on your commute)
  • Stir well, and leave over night
  • Top with the other half of the banana, sliced the next morning, a tbsp seeds, or a dollop of yoghurt. 

2. Eggs and avocado on sourdough toast

To make this recipe even quicker to make in the morning, boil the eggs the night before, and you could even mash up the avocado the night before too – store it in a bowl with a squeeze of lemon juice on top to prevent it from going too brown. This recipe is great if you’re looking for more healthy fats, protein, vitamin D, and complex carbohydrates to keep your mind and body satisfied. 

INGREDIENTS

  • 1 or 2 slices sourdough toast (keeps blood sugar more balanced than regular toast, and is better for gut health)
  • 2 organic eggs
  • ½ large avocado
  • 1 tbsp seeds (pumpkin / sunflower / sesame)
  • Organic full-fat, regular butter to spread on the toast
  • Pinch of salt and pepper
  • A squeeze of lemon juice if you want to be fancy

METHOD

  • It’s pretty self-explanatory. Top your toast with the rest of the ingredients and enjoy! A savoury breakfast can leave you feeling satisfied for longer, and is very effective for reducing sugar cravings. If you’re making this breakfast in the morning, try to boil the eggs for a shorter amount of time so the yolks are runny, which makes them more nutritious. 

3. Bone broth breakfast soup

Bone broth is a true superfood. Full of collagen, protein, natural electrolytes and with detoxifying benefits, traditional cultures have been consuming this healing liquid for thousands of years. When we eat real, whole foods, our bodies instantly recognise it and know what to do with the nutrients, whilst consuming overly processed foods all the time kind of confuses the body, and we don’t necessarily absorb all the ‘nutrients’ we think we’re getting. Use THIS recipe for the broth, or purchase a ready-made bone broth online. Adding the herbs to this recipe makes it truly healing and incredibly nourishing, whilst being very light and easy to digest. This recipe is full of protein, collagen, healthy fats, anti-inflammatories, digestion-boosting herbs, and herbs to helps detox heavy metals. 

INGREDIENTS

  • 1 cup bone broth
  • ½ cup coconut milk
  • 1 tbsp grated fresh ginger
  • 1 handful fresh coriander 
  • ¼ tsp turmeric
  • Pinch of black pepper
  • Tsp miso (optional)
  • Bring all ingredients to a gentle simmer, then switch off the heat immediately. Serve in a bowl or mug, with a slice or sourdough and organic butter if you like. 
  • Enjoy!

4. The Green Smoothie

I love smoothies for their ability to contain an abundance of nutritional ingredients, but they shouldn’t necessarily be an everyday breakfast. We also need lots of foods that require us to chew, in order to maintain healthy teeth, digestion and jaw structure. A couple of times a week however, this is a great way to add more green goodness to your day. This recipe is high in vitamin C, vitamin K (essential for bone health), liver-loving ingredients, healthy fats and protein. 

INGREDIENTS

  • 1 handful kale 
  • 3 sprigs frozen broccoli
  • 1 apple 
  • 1 scoop protein powder (Use code EMMA10 for 10% off yours at Love Life Supplements)
  • 1 tbsp fresh ginger or ½ tsp dried
  • ¼ tsp cinnamon 
  • 1 tbsp nut butter
  • Use milk, kefir or water as your liquid base

METHOD

  • Blend and enjoy!

5. Chocolate Chia Cardamom Pudding 

If you’re plant-based, chia seeds are probably in your cupboard. Used as a replacement for eggs, to thicken recipes, or swirled into smoothies, chia seeds are full of omega 3 fats and protein, which make them a great breakfast food. Make this breakfast the night before to allow enough time for the chia seeds to soak up all the liquid. This recipe is high in protein, healthy fats, magnesium and antioxidants. 

INGREDIENTS

  • 4 tbsp chia seeds
  • 1 cup milk of choice (Note: I’d never advise soy milk as this isn’t necessarily healthy for hormone and oestrogen levels)
  • 1 tbsp cacao or cocoa powder
  • 1 handful berries (blueberries, black berries or raspberries)
  • ¼ tsp cinnamon
  • Seeds of 1 cardamom pod 
  • 1 tbsp cacao nibs or 1 square of dark chocolate (try 80-90% dark chocolate)
  • 1 tsp honey or maple syrup

METHOD

  • Add everything to a jar or bowl (a jar is handy if you’re going to be eating your breakfast at work or on your commute) and stir well. 
  • If possible, stir again about an hour later (which will allow the chia seeds to set better)
  • Pop in the fridge overnight, and top with more berries or nut butter the next morning.

Super Healing Bone Broth Recipe

Traditional cultures have been consuming bone broth for thousands of years, and as well as being incredibly nutritious, it’s also great for gut health. Full of protein, collagen, and natural electrolytes, it has detoxifying benefits too.

If you’re looking to heal injuries more efficiently, to care for your skin, joints, hair and nails, or if you want to prevent osteoarthritis and protect your bone density, bone broth is the answer. When we consume real, whole foods, our bodies know exactly what to do with the vitamins and nutrients, whilst consuming mostly processed foods often increases inflammation, high blood sugar, and malabsorption of vitamins and minerals. Whilst we might not eat nose-to-tail or consume organ meats much today, bone broth is one of the ways we can get back to eating whole, real, traditional and healing foods.

A note on health and animal welfare: I know consuming animal products can be controversial, however research shows that this is how humans have been eating since the dawn of time, and it’s a choice I’ve made personally. Everyone is empowered to make their own dietary choices, and if going totally animal-free suits you, that’s great. We buy an organic, biodynamic chicken every few weeks from a local farm. The meat lasts us a few days, and everything else is thrown into a big pot to make bone broth with (which will often last us a whole week). You can also freeze the broth to use later as a base for soups, stews and to add to stir fries. If possible, it’s always best to buy organic and local.

INGREDIENTS

– 1 very good quality chicken 

– 1 thumb-sized piece of fresh ginger, sliced 

– 1/2 thumb-sized piece of fresh turmeric, sliced

– 1 chopped red onion

– 3 chopped cloves of garlic 

– 1 tsp oregano

– 1 tsp salt

– 2 tbsp apple cider vinegar 

METHOD

– Add everything other than the salt and vinegar to a large pan, cover the chicken with water and boil / poach for roughly 1 hr or until cooked through.

– When cooked, take the meat off the bone and set aside to eat whenever you want 

– Place everything left of the chicken back in the pan, add the salt, pepper and vinegar and a little more water

– Simmer for 4-5 hours 

– Turn the heat off and strain into a container

– Store in the fridge and drink daily, or use as a base for soup, stews or stir fries 

If it forms a jelly-like consistency on top, you know you’ve made a brilliant batch, but as long as you follow these steps you’ll get the benefits.

Enjoy!