A festive and filling Winter soup, this is a perfect mid-week dinner recipe or warming lunch. The addition of orange makes the soup a little more Christmassy and zingy, too – plus, it’ll boost your daily intake of vitamin C! I love serving this with warm homemade sourdough bread and lots of local butter. Give it a try! From an Ayurvedic perspective, this soup helps balance all the doshas (mind-body types) and is especially nourishing for the Vata Dosha.
(serves 4, with enough left over for lunch)
1 large butternut squash
1 red or white onion
2 cloves garlic
1 can coconut milk
1 litre stock or bone broth
½ tsp cumin seeds
¼ tsp ground coriander
1 tsp garam masala
¼ tsp asafoetida (or ‘hing’)
¼ tsp Chinese Five Spice
1 tbsp coconut oil or ghee
Zest of ½ orange
Juice of 1 whole orange
Salt and pepper to taste
Prepare the squash first so it’s ready, by chopping into small cubes
Heat half the coconut oil or ghee in a large pan
Peel and finely chop the onion and garlic, and sauté for a couple of minutes
Add the spices and temper for a couple of minutes
Add the butternut squash and the rest of the coconut oil or ghee, stir well to coat with the spices and cook for around 10 minutes. Make sure the bottom of the pan doesn’t burn!
Meanwhile, prepare your stock or bone broth, and the orange zest and juice
Add the broth to the pan and bring to a simmer, then add the coconut milk
Simmer gently for around 20 minutes, then add the orange zest and stir
Continue simmering for 5 minutes, then turn off the heat and add the orange juice
Cool slightly, then blend with a hand blender – taste to see if you want to add salt and pepper at this point too.
Heat again just before serving with a slice of warm bread and butter.
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!
(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
Heat the oil and spices in a large pan until they become fragrant
Add the onion and cook for a few minutes until soft
Add the apple and ginger and stir well
Cook for 5 minutes to slightly soften
Add the dates, and enough water to cover 3/4 of the mixture
Simmer on a low heat for 15-20 minutes
Remove once the apples are soft and slightly mushy
Transfer to your jar(s) and leave to cool
If you want to make the chutney sweeter, add 1 tbsp of honey here
Once cooled, add the apple cider vinegar and pop in the fridge
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!
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 a 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 codeENY10 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!
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!
(makes 6 – 8 bars)
1 cup oats
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
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
Meanwhile, add all other ingredients apart from the cacao nibs into a food processor or blender
Add the dates and coffee last, followed by 1 tbsp of the coffee grounds
Pulse everything a few times until it combines and begins to stick together
Line a baking tin or square container, then press the mixture down, effectively creating one giant energy bar
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
Once set, slice into bars ready to grab one when you’re next in need of an energy boost!
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!
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’
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!
(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
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
Once the aubergine is roasted, tip it into a blender or food processor, and add all other ingredients
Whizz briefly, keeping the texture thick
Transfer to a small bowl and garnish with fresh parsley and a dash of paprika
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….
(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
Place a dry pan over a medium heat and wait until it becomes hot
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
Once all the seeds have cooled, add them to your jar.
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
Store in a cupboard – it’ll keep well for at least a month
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.
(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
Fill one jar with nettles and 1 jar with chamomile flowers
Cover the nettles with vodka, and the chamomile flowers with brandy
Place the lids on the jars and store in a dark cupboard for 4 – 6 weeks, shaking the jars daily
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.
Sterilise a glass jar or bottle by washing it with hot, soapy water and placing it in the oven at 160C for 10 minutes
Use a funnel to transfer the liquid from the bowl to the jar / bottle
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.