Blueberry, Plum & Pear Cake

cakealmondA celebration of seasonal and sweet ripe fruits, this cake uses a combination of spelt flour and ground almonds to give it a springy sponge-like texture. The abundance of fruit used in this recipe means you can really cut down on the amount of sweetener or sugar you might usually use. Try it this week or save for your next Summer party – perfect with ice cream or a warming cup of tea.

INGREDIENTS

(serves 8-10)

  • 1 cup fresh blueberries
  • 2 ripe plums
  • 2 ripe pears
  • 1 1/2 cups spelt flour
  • 1 cup ground almonds
  • 1 tbsp coconut oil
  • 3 tbsp greek yoghurt
  • 2 eggs
  • 1/2 cup + a little more of your choice of milk
  • 1/2 tsp baking powder
  • 1/4 tsp baking soda
  • 2 tbsp coconut sugar (optional)
  • 1 cap vanilla extract
  • chopped almonds

METHOD

  1. 2cakealmondPre-heat the oven to 175C and line or grease a medium-large baking tin
  2. Chop the pears and plums into small pieces and add them to a large bowl along with the blueberries
  3. Add the spelt flour and almonds, baking soda and powder and optional coconut sugar
  4. In a separate bowl, whisk the eggs, milk and vanilla extract, then add to the other ingredients
  5. Mix briefly to combine everything
  6. Melt the coconut oil if it’s solid, and add this to the bowl
  7. Add the greek yoghurt and mix everything, If it seems very thick and is difficult to mix, add a little more milk – try to create a thick batter consistency
  8. Pour the mixture into the baking tin and top with the chopped almonds
  9. Bake for about 45-50 minutes
  10. Remove from the oven and leave to cool

Enjoy!

 

 

BBQ Cauliflower Bites

cauliflowerWhilst in LA, cauliflower seemed to be on the menu everywhere, mostly in the form of deliciously spiced, salted and roast bites. A vegan alternative to ‘chicken wings’ is the easiest description of this recipe, and it really does work well as a savoury side dish. Couple this with curry (featured in the picture to the right), eat it alongside salads or chillis, or make them as a starter to dip in chilli sauce or mint yoghurt.

The most effective way of cooking this cauliflower recipe is in the oven, but if you fancy popping them on the BBQ itself, place them over direct heat and close the lid on the bbq if you have one.

INGREDIENTS

serves 6 as a side or starter

  • 1 cauliflower head
  • 2 tbsp brown rice flour (you could also use spelt or corn flour, or ground oats if you can’t get your hands on anything else)
  • 1 tbsp each of: paprika, garlic, cumin, cinnamon, oregano and optional lemon zest
  • A big pinch of salt and pepper
  • 1 large glug of olive oil

METHOD

  1. Pre-heat the oven to 190C or get the bbq fired up
  2. Break the cauliflower into bize-size florets and place them in a large mixing bowl
  3. Sprinkle in the spices, seasonings and brown rice flour
  4. Add a large glug of olive oil
  5. Mix well to coat all the cauliflower pieces
  6. If you’re using the BBQ, place them over direct heat and close the lid. Cook until they’re charred and slightly softened
  7. To cook in the oven lay the cauliflower florets and any spices left in the bowl onto a baking tray and bake for roughly 30-35 minutes. Check on them every 15 minutes. They’re done when they’re slightly charred smelling delicious.

Enjoy!

 

 

 

Ayurveda Inspired: Your Summer Stay-Well Tips

From an Ayurvedic perspective, the qualities of Summer (as we recognise it in the west anyway) are hot, intense, sharp, humid, transforming, bright, dynamic, and fiery. These qualities are also some characteristics of the ayurvedic Pitta dosha. 

agniPitta energy is hot, intense, sharp and fiery, and emotionally, a person holding pitta qualities can also present as irritable, dominant, able to get tasks completed efficiently, work as a good leader, but can also succumb to their short temper easily. Predominantly pitta people usually have light blonde or red hair, pale skin that burns easily in the sun, strong hunger pangs and strong digestion, and a love for spicy foods, intense experiences and challenging physical exercises. We all have some pita energy within us, and different seasons, weather fronts, times of day, foods, social interactions, and environmental changes can either increase or decrease the amount of pitta energy present at any one time.

If you’ve been feeling ‘hot and bothered’ recently, more irritable than usual, or perhaps particularly focussed and able to complete tasks quickly, you may have a higher than usual level of pitta energy within you right now. (Whilst our unique mind / body pitta1signature or prakriti – meaning ‘nature’ – stays the same throughout life, our everyday self can of course feel different from moment to moment – this is known as your vikruti – your current state).

Want to know hot to cool off when you’re feeling hot-headed? Want to calm irritability and inflammation? Want to know how to work with the elements of nature throughout the Summer to stay balanced and well? Below you’ll find a few specific articles I’ve written for other websites and online magazines on how to use ancient ayurvedic wisdom (along with a few holistic herbal recipes) on a modern Summer’s day.

Ayurveda Inspired Summer Self Care

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10 Ways To Cool The Pitta Dosha

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Summer Supergreens Salad

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Summer Season & Pitta Power

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Mitochondria-Enhancing Summer Meal

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Pitta-Balancing Cucumber Dip 

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Supplemental Summer: Getting More From Good Weather

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WANT TO KNOW MORE ABOUT MY APPROACH TO AYURVEDA AND HOLISTIC HEALTH? CLICK HERE TO LISTEN TO A PODCAST INTERVIEW WITH MYSELF AND ELLEN CARR FROM Being Change.

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Chocolate Miso Mousse

matcha misoIf you haven’t yet tried pairing the umami saltiness of miso paste with chocolate, you’re in for a treat. The fermented bean often used in Asian cooking adds a flavour to cacao or dark chocolate that creates an almost salted caramel – like flavour. Coupled with the fact that miso is of course entirely more healthy than salted caramel, it’s a win-win combination. This recipe utilises plenty of superfoods to create a delicious yet very healthy dessert, breakfast or afternoon treat. Whip this up whilst the heatwave is still here in the UK and only cooling foods seem like a good idea….

INGREDIENTS

serves 2

  • 1 handful frozen spinach, or 2 big handfuls fresh spinach
  • 1/2 avocado
  • 1 handful frozen berries
  • 1 tsp miso
  • 3-4 dates or 1 tbsp good quality honey
  • 1 tbsp chia seeds
  • 1 tbsp cocoa or cacao powder
  • Optional: 1 tsp matcha powder, maca powder, or wheatgrass for a superfood boost
  • To serve: grated dark chocolate or cacao nibs & fresh berries
  • Your choice of milk, or opt for 2 tbsp coconut yoghurt for a thicker consistency

METHOD

  1. For a thicker and cooler dessert, place your bowls or dessert glasses in the freezer for 10 minutes before serving
  2. Add all ingredients to a blender or food processor, cover with your choice of milk or yogurt and blend
  3. Serve with a sprinkling of dark chocolate or cacao nibs and a few fresh berries

Enjoy!

 

 

 

The 5 Keys To Proper Protein Absorption

ppsDo you have a favourite go-to post-workout protein supplement? Do you make sure it’s full of beneficial ingredients and not filled with chemicals? Do you rely on it for a substantial nutrition boost?

Do you know how to properly absorb that protein?

The conversation around whether additional protein is ‘good’ or ‘bad’ is debated throughout the wellness industry, but putting that to one side, it’s worth knowing how to absorb your chosen protein source, especially if you’re supplementing with it to build muscle and stay healthy.

A post-workout shake often contains about 15-20g of protein, and the type and quality of this will vary greatly depending upon the type of protein it is (whey, hemp, pea etc) and the company you buy it from. (my favourite is from UK-based Love Life Supplements, or for a plant based option, I love this brand). There are a whole heap of articles out there about how much protein each person needs depending upon body weight, activity levels and fitness goals. If you’re interested in learning about that first, click HERE for a great source of info.

Absorbing the nutrients we eat is essential, yet it’s not something we often give much thought to. Whilst the food you put in your mouth might be incredibly healthy, if it’s not being absorbed by your body, you’re simply spending a lot of your grocery money making expensive poo…..

The typical things most people think about absorbing are vitamins D and C, magnesium, iron and calcium. Arguably, these are probably more important than protein absorption, but if you know you’re getting these nutrients, here are the 5 keys to making sure you’re absorbing the protein you want:

 

  1. Space It Out

platesProtein synthesis (a fancy way of saying ‘building and repairing muscle’) is optimised by including 20-30 grams of protein at each meal. Exercise creates microtears in muscles, and the harder you work, the more tears you’ll create. Protein helps repair these trears, ultimately helping repair, build and strengthen muscles. Eating protein after working out provides these tears with enough nutrients to repair and strengthen, and ‘enough’ is thought to be roughly 20-30g protein if you’re working hard. More than this however can’t all be absorbed by the body at once, and is either stored as energy or fat, or sent through the body and down the toilet. To enhance your chance of absorbing all the protein you consume, space out your protein intake, rather than trying to cram it in at one meal.

  1. Spice It Up

Consider adding spices like ginger, black pepper, cumin or ajowan to your protein shakes or protein-heavy meals. Not only do these spices help immensely with digestion, they help foods digest quicker, as well as increasing the amount of protein absorbed by the body. This study shows that even with these great results, there were no compromises or side effects when using these natural spices.

  1. Colon Cleanse….

ppstIntestinal health is crucial when it comes to absorbing nutrients. If the intestine walls are covered in a build up of processed foods and undigested particles, it’s difficult for the body to get the vitamins it needs, as digested food is absorbed into the body through the intestinal walls. Keep your colon healthy by fasting or intermittent fasting periodically, drinking plenty of water, taking natural digestive herbs like Triphala, consuming pre and probiotics, and exercising regularly.

  1. Add Acids….

We might usually think of ‘acidic’ foods as being harmful for the body, but stomach acid is vital for breaking down and digesting nutrients. Low stomach acid results in weak digestion and an inability to fight off germs, but a healthy balanced amount of stomach acid can do wonders for breaking down those protein molecules. Consider consuming acidic foods like natural orange juice, vinegar, and most types of fruit.

  1. Choose Wisely

ppsGood sources of protein supplements will include an abundance of amino acids (the ‘building blocks’ of protein). Leucine is thought to be bar far the most important of the 20 amino acids for rebuilding and enhancing muscle tissue, and the best sources of this tend to be meat or poultry, followed by dairy and fish. Plant foods containing the most leucine are soy, with beans and lentils following behind. A plant based diet can be just as effective for muscle building as a general mixed plant, dairy and meat inclusive diet, it just requires more awareness of the foods you’re consuming and the levels of nutrition within them. The best plant-based sources of protein tend to be amaranth and quinoa, chia, hemp, peas, edamme and nut butters, and these can all be a welcome alternative to dairy based supplements when you feel like changing things up.

 

Bonus: For 10% off Love Life Supplements Primal One Protein Powder, use the code EMMAN-LLS10 at checkout!

 

Keep Calm Nutritional Nut Milk

almondInspired by the abundance of superfood smoothies, lattes, bars and bowls whilst away in California, this recipe is all about giving you a dose of wellbeing with some all-natural ingredients. With plenty of magnesium, anti-inflammatory molecules, plant based protein and cooling qualities, it’s a drink to sip on warm summer days, but equally suited to warming up in a pan and enjoying indoors.

Try this for yourself, and use the leftover pulp in baking recipes to boost nutrition and fibre content!

INGREDIENTS

  • 1 handful almonds (soaked overnight)
  • 5 dates
  • 1 tbsp cacao nibs
  • 1/4 tsp ground cardamom
  • generous pinch of goos quality salt
  • 1 tsp rose water or 1 tbsp dried food-grade rose petals

METHOD

  1. After soaking the almonds over night, rise them well and add to a blender or food processor
  2. Add all other ingredients and half fill the blender with filtered water
  3. Blend well until everything is whizzed up
  4. Pour half the liquid into a separate glass and fill the blender again with filtered water (these steps will allow you to make 1 litre instead of just a small amount of milk)
  5. Whizz again, then pour this liquid through a sieve into a bottle (it’s really helpful to use a funnel to direct the liquid into the bottle and avoid spilling everything!)
  6. Fill the blender again with the rest of the liquid and more water, and blend. Again, pour into the bottle.

Use the pulp leftover in the sieve to add extra nutrients and fibre to baking recipes.

Store in the fridge and enjoy!

Consume within 4-5 days.

Moroccan – Style Amaranth Tabbouleh

tabboulehHigh in plant based protein, gluten free, full of antioxidants and calcium and easy to digest, amaranth is the ancient grain cultivated for over 8000 years, and still going strong today. Whether its porridge, cookies, cous cous alternatives or salads, amaranth is very versatile and easy to cook. This recipes takes the Lebanese tabbouleh and adds a Moroccan twist.

This Moroccan-style tabbouleh recipe combines amaranth with very simple yet powerfully tasty ingredients, perfect for a summer lunch or side dish, so try this out to start with (perhaps along side a tagine or as a BBQ accompaniment) and then experiment with your own flavours. For a sweet amaranth recipe, try this porridge! 

INGREDIENTS

(serves 6-8 as a side dish)

  • 1 1/4 cups dry amaranth
  • 3 sticks celery
  • 1 handful fresh mint leaves
  • 1 can chickpeas
  • 1 handful chopped almonds
  • 5-6 dried dates
  • 1 large glug olive oil
  • 1/2 tsp cumin
  • 1/2 tsp paprika
  • salt and pepper to taste
  • Juice of 1/2 a lemon

METHOD

  1. Cook the amaranth (click here for the how-to)
  2. Once cooked, leave to cool before adding the other ingredients
  3. Chop the celery and dates into small slices, tear the mint leaves and crack open the can of chickpeas. Drain the chickpeas well.
  4. Add all ingredients to the cooled amaranth and mix well to combine
  5. Serve immediately with the juice of 1/2 a lemon or store in the fridge, leftovers will keep well for 3-4 days
  6. Enjoy!

Banana, Beetroot & Cocoa Dessert

beetrootderrsertThis dessert is perfect for when your muscles have been working extra hard and require a nutrient boost. Full of magnesium, potassium, nitric oxide, protein and antioxidants, this little pud is a pot of genuine superfood goodness. As a bonus, there are also lots of mood and energy-enhancing ingredients here too to keep you going.  This recipe makes enough for 3, so whip up a few and enjoy them through the week!

INGREDIENTS

  • 2 bananas
  • 2 tbsp beetroot powder or 1 beetroot
  • 2 tbsp cocoa or cacao powder
  • 2 tbsp honey or 1 tbsp stevia
  • 2 tbsp chia seeds
  • 1 small handful fresh or frozen cherries (in season right now!)
  • 3 tbsp hemp seeds
  • dark chocolate or cacao nibs
  • 1 cup milk of choice

METHOD

  1. Add a tbsp each of hemp seeds to a glass or small bowl
  2. Add the banana, beetroot / powder, cacao or cocoa powder, stevia or honey, chia seeds and milk (I used cashew milk) to a blender and blend until everything reaches a smoothie-like consistency
  3. Add the cherries to the mixture and stir to distribute them
  4. Pop the mixture into 3 glasses or small bowls over the hemp seeds
  5. Sprinkle over the cacao nibs, or if you’re using dark chocolate, try grating it so you end up with fancy flakes of dark chocolate on top of the dessert.
  6. Place everything in the fridge to set for at least an hour or so to set, then serve

Enjoy!

 

 

Retreat Announcement: Women’s Spring Revival Retreat 2020

Women’s Spring Revival Retreat

Bank Holiday Weekend May 8th-10th 2020

Lewes, UK

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A weekend of Yoga, meditation, relaxation, movement, wellness workshops, therapies, nutritional know-how, seasonal health tips, good company, time for you, a beautiful venue, delicious food and so much more.

Hosted by Emma, Bridget and Georgie Newlyn, this unique retreat is an opportunity to reconnect to yourself, learn powerful wellbeing tools to take back into your life, meet like-minded women, and truly unwind. We focus on giving each guest a bespoke experience, and are on hand to help everyone have the best time possible. Join us in the beautiful Sussex Springtime countryside.

What our previous guests have said….

“What a wonderful weekend! Everything about it was amazing for me. I learned a lot, relaxed in a way I didn’t know I could, and enjoyed fabulous food! It has left me yearning for more!” – Pam

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“I’m still feeling relaxed and positive! I’ve been meditating every day. Hope I can keep the good habits rolling!” – Lynne

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“ A huge thank you for a wonderful weekend. The hard work was really appreciated and the balance of classes and time way perfect. The food – amazing! I feel much calmer, long may that continue in this busy world!” – Catherine

Room Types:

Single room with en-suite + balcony: £295 booked

Twin room with en-suite + balcony: £290 per person

Twin room (bathroom shared with one other room): £280 per person

Single room (bathroom shared with one other room) £280 booked

Payment plans available

Included in the price: All food, snacks and non-alcoholic drinks. All classes and workshops, goodie bag, mini wellness manual.

Optional extras: Massage, aromatherapy, angel reading, 1-2-1 yoga session, ayurvedic lifestyle consultation. 

To book your place:

emma@emmanewlynyoga.com

07841373308

 

Feel Good Flapjacks (V)

flapjacks 1A flapjack can be something of a lifesaver if you’re flagging and foggy-minded midweek, or experiencing a blood sugar drop and need something with healthy carbs fast. With plenty of plant based protein, fibre and healthy fats, these flapjacks can be made into bites or bars, and popped into your bag to enjoy with tea or coffee. Have a go at making these this weekend and enjoy them all next week!

INGREDIENTS

(makes 30-40 bites and around 15 bars)

  • 2 cups oats
  • 4 tbsp peanut butter
  • 1 cup ground almonds (if this isn’t available, you could use flax, coconut flour, or more oats)
  • 1 handful shredded coconut
  • 1 handful raisins or chopped dates
  • 1 handful mixed seeds or nuts
  • 1 cup coconut oil
  • 1 cup maple syrup, agave or your choice of healthy liquid sweetener
  • 2 tsp cinnamon (optional, but it does help balance blood sugar levels)
  • splash of your choice of milk

METHOD

  1. Pre-heat the oven to 175C
  2. Add all dry ingredients to a bowl and mix to combine
  3. Melt the coconut oil and peanut butter together and pour half of it in along with half the maple syrup
  4. Stir well to coat everything
  5. Pour the other half of coconut oil, peanut butter and maple syrup and add just a splash of milk
  6. Mix well until everything begins to stick together (if it doesn’t seem sticky enough or isn’t binding, add a tiny bit more milk or more maple syrup)
  7. Line a baking tin or two with baking paper or coconut oil
  8. Press the mixture into the tin and pop it on the middle shelf of the oven for 15 minutes
  9. After 15 minutes, check on things to ensure the top hasn’t started to burn etc, and if everything looks good, leave it in for another 5-10 minutes.
  10. Remove from the oven and leave to cool for a few minutes
  11. Remove from the tin and leave to cool completely for an hour or so
  12. Slice into bars or bites and enjoy!

Store these at room temperature for a few days, and if you’re keeping them for longer (say 1 – 2 weeks) pop them in the fridge.