Cabbage and Raisin Mash

I needed a new twist on the good ol’ cabbage for my kids…. and so as I was cooking the cabbage, this literally came to me! Make it a mash! And that’s exactly what this is – super quick, easy and totally delicious. I think you will love it and if you have kids, so will they!

Cabbage is so so so full of goodness and children often miss out on this fantastic source of nutrition because they are perhaps not fond of the appearance, texture or taste. However, with mash this is no longer a problem and the inclusion of a selection of sweet ingredients ensures that they are more than happy to eat it!

Cabbage’s potential in regards to cancer prevention has been explored extensively with promising results. Close to 500 studies have taken place relating to cruciferous vegetables and cancer prevention, with cabbage proving it is well worth including frequently in your diet. This is mostly because of the high antioxidant count but is also attributed to its anti-inflammatory potential. Cabbage is also an excellent source of manganese and vitamin C – both of which are absolutely essential if we are to maintain optimum health.

To make this meal even healthier, the dash of cinnamon has been included. Cinnamon has been appreciated throughout history for its healing abilities. Among the amazing things it can do for your body are maintaining blood sugar levels, preventing the growth of bad bacteria in the body and also it helps blood to clot properly. All of that aside, it tastes great and is easy to add into your food everyday!

To make enough to serve 4-6 people find the following ingredients:

1 head of savoy cabbage,
1/2 a cup of coconut milk
1/4 of a cup of raisins
A dash of cinnamon

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The first thing you’ll need to do is cut the cabbage into quarters and then slice off the stem. You can then take the quarters and cut them into one-inch strips. The next step is to bring a large pot of water to the boil and add in the cabbage. Boil this pan for 3-5 minutes until the cabbage is somewhat soft. Next, place the cabbage, coconut milk, raisins and cinnamon into your food processor and whiz away until smooth. Finally, place the cabbage mash into bowls and then top with a few more raisins and a sprinkle of cinnamon!

To find more easy recipes like this to nourish you and your children, pre-order my first cookbook!

Green Bean, Courgette and Coconut Soup

This soup is incredibly quick to make and also fantastically filling. It also involves minimal preparation which makes it the perfect choice when you’ve had a long day but still want a healthy choice! Adding coconut milk into a soup will create a creamy consistency that isn’t usually possible when you only use stock.

It is the coconut milk that is responsible for the high levels of nutrients in this soup. When consumed in moderation coconut milk is amazing for your health and can actually help to fight infection in the body. This is because of a compound found within, known as monolaurin, which is antibacterial and antiviral. The most notable benefits of consuming coconut milk are that it is rich in fibre as well as a range of vitamins and minerals. That includes Vitamins C, E, B1, B3, B5, B6 as well as iron, selenium, calcium, magnesium and phosphorous!

To make enough soup for 4 – 6 people, find the following ingredients:

600g of courgettes, cut into 1 inch chunks
200g of top and tailed green beans
1 cup (240 ml) of coconut milk
1 cup (240 ml) of veggie stock
Radishes and dill, to garnish
Black pepper and sea salt, to taste

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This one is just so so simple to whip up when you’re in a rush! All you have to do is bring a large pot of water to the boil and then add in the courgettes and beans. Boil this pan for 3-5 minutes and then drain and rinse with cold water. Next, in a high speed blender, combine the beans, courgettes, coconut milk and veggie stock. Once this mixture is smooth pour the soup back into a large pot and heat it until it is warmed. you can divide the soup between your bowls and top it with sliced radishes and dill. You can also add a good sprinkling of black pepper and sea salt. Enjoy!

If you want to discover more easy, healthy recipes like this then head over to Amazon to pre-order my first cookbook!

Courgetti Spaghetti, Grapefruit and a Brazil Nut, Coriander and Lemon Pesto

Courgette/Zucchini noodles are seriously becoming the biggest craze and I absolutely love them not only because they taste so good, but that it’s actually rather fun to spiralize them!  Even Nestor, my youngest, always wants a go and I always love to find new ways to get the kids involved in the kitchen!

Courgettes are incredibly low calorie with approximately just 17 calories in a 100 grams! They have immense anti-oxidant value which, as we know, means fantastic things for your body and overall health. Although they contain a great range of vitamins and minerals, potassium is one of the best components contained within and is found in abundance! This means that your heart will really feel the benefit when you include courgettes in your diet frequently. Adding grapefruits into this recipe also means amazing things for your heart as they are a tasty source of potassium too! Grapefruit also boasts a healthy dose of vitamin A which has many essential functions in the body.

Getting an adequate amount of essential fats in your diet is important for maintaining your health and can also aid weight loss. Brazil nuts are a great source of this kind of fat and eating even a small amount of them can provide huge benefits. Some people choose not to eat nuts because of the high calorie count but in moderation this is not something that you need to worry about!courgetti_spaghettiTo make enough for four people, find the following ingredients:

2 large courgettes
2 grapefruits, peeled and in segments
1 cup brazil nuts
1/4 tsp. sea salt
3 Tbsp. of water
1/2 cup basil
1/2 cup of coriander
2 Tbsp. of olive oil
1/2 lemon, squeezed
1 small garlic clove

So let’s get started making your spaghetti! Using a spiralizer or mandolin, create spaghetti like ribbons and then put them to one side. Next, in your food processor, combine the brazil nuts, sea salt, water, basil, coriander, olive oil, lemon and garlic to create the pesto. If necessary then you can add more water if you like to make your pesto smoother. You can then thoroughly mix the pesto into the courgette noodles and top with the grapefruit segments after serving into bowls.

8 Essential Books for Health and Wellbeing

With such a wealth of information available when it comes to health and nutrition, it can be hard to know who to trust and what to believe. There are so many varying diets that claim to help you lose weight whilst also improving health and wellbeing that settling on just one can be complicated! I find the best way to avoid this is to devote the time to reading a good book on the topic. Consuming an entire book is a fantastic way to truly understand a topic and can inspire and motivate you to stick to your fitness and dietary aims!

The following books are some of my absolute favourites when it comes to discovering new and interesting things about health and wellbeing. These books have shaped my understanding of eating for optimum health and I absolutely can’t recommend them enough.

Plenish

plenish_bookThis book by Kara M.L Rosen teaches the reader all about juices that boost, cleanse and heal. Kara’s book teaches us all about how consuming fresh, raw juices will boost your nutrient count whilst also helping your system to detox. The book continues to explain how your health will benefit immensely, keeping sickness at bay. There’s more than 40 recipes in this book for various juice blends which will rapidly leave you feeling rejuvenated!

Honestly Healthy Cleansehonestly_healthy_cleanse_book

This book is written by Natasha Corrett and is a fantastic and creative introduction to healthy cooking. Natasha is a gourmet vegetarian chef and she has created a series of recipe plans that hep to guide the reader towards a healthier lifestyle. Her plans incorporate a number of different food types to make up a well-rounded approach to good foods. There’s over 100 recipes in this book which promote optimum nutrition and natural weight loss.

healing_with_whole_foods_bookHealing with Whole Foods

Paul Pitchford has put together this fantastic book which is not only used as a reference by students of acupuncture but also by those looking to find out more about Chinese medicine. There are over 300 recipes in this book, the majority of which are vegetarian, and focus on regeneration through diet. Pitchford has written this book with the intention of educating his readers in the areas of healing, awareness and peace.

Eating for Beautyeating_for_beauty_book

David Wolfe is one of America’s leading experts on nutrition and this book explains how a diet full of fresh produce is the best choice for everyone. Not only does the book teach how these foods can promote natural beauty but also how they can cleanse the system and nourish the body. Although this book is easy to follow, it does delve into some scientific explanations as to why the chemical processes from certain foods affect us in such a negative way.

healthy_at_100_bookHealthy at 100

This book by John Robbins shows us how our life span and our general health can be improved vastly through healthy eating. Within the book, Robbins explores several different cultures and how people within those cultures have reached old age through eating well. Countless people have already been inspired by this book which also encourages people to live life to the full and be as happy as possible while their health improves.

The Healing Path of Yogathe_healing_path_of_yoga_book

Nischala Joy Devi is the writer of this amazing book and is a known pioneer of yoga and natural healing. The book explains how yoga can reduce stress and the importance of doing so due to the dangerous effects it has on our lives. Devi uses the book as a platform to share her years of wisdom in yoga practice and teaches people how to take greater control of their lives.

big_book_of_yoga_bookThe Women’s Health Big Book of Yoga

This book is full of fantastic yoga poses which will stretch and tone your body while also building muscle and improving your stamina. This book not only demonstrates many of these poses to us but also explains why they can improve our health, boost our sex drives, help us to lose weight and also to cleanse our bodies and minds!

Loving Yourself to Great Healthloving_yourself_to_good_health_book

Louise Hay, Ahlea Khadro and Heather Dane have come together with this book to transform lives by encouraging people to create their dreams. The book combines several theories of letting go of the things that limit us whilst also focusing on nutrition and health.

These books are all available on my e-store so click the title link to buy them for yourself!

Avoid These Foods & Improve Your Mood!

Diet and nutrition often appears to be such a complex topic. Knowing the right things to eat in order to maintain the optimum health of our bodies, both inside and out, can take a while to get to grips with. However, once you get there and you understand what’s good, what’s bad, what you need and what you don’t, then there are no limits to how great you can feel physically. However, the same thing also applies when considering your mental and emotional wellbeing.

The foods that you eat will have a great impact on your mood, making it all the more important that you choose wisely. Several ingredients found in common food items can have a serious impact on the nervous system which will not only affect energy levels but can also leave you feeling anxious and depressed. When considering this, one of the biggest problems is that even the smallest amounts of these ingredients can have cause these things to occur. That means that if you’re not avoiding these ingredients entirely then you’re at risk of disturbing your mood each and every day.

So, what ingredients am I referring to specifically?

First of all, sugar. It’s absolutely no secret that I detest this as such a huge part of the modern day diet. When it comes to processed and packaged foods, it is included in abundance and it is making us sicker and fatter the more we continue to consume it. It wreaks havoc with the pancreas and the liver, often leading to insulin resistance. Over consumption of sugar can quickly cause diabetes as well as severe problems with your thyroid gland. It will also cause blood sugar levels to spike which will then mean an imminent crash – and with this crash will come with an irritable mood. Sugar is best avoided altogether or at least only consumed in small, sensible portions rarely.

The next major culprit is white flour. You might think that you don’t consume that much white flour but it is frequently used in things like soup and salad dressing as a thickening agent. It does crazy things to our blood glucose levels without providing any real nutrition. Consuming white flour will quickly cause mood swings and can also actually leave you feeling hungrier than before. The best way to avoid the detrimental effects of white flour is to choose whole grain varieties.

Refined oils can also have a huge impact on our mood when we include them in our diet. Refined oils contain high levels of trans fat which will increase levels of bad (LDL) cholesterol in the body. These kinds of oils will also cause you to gain weight easily. As they are difficult to digest, you will find your body sapped of energy which will of course leave you feeling unhappy and tired. Choose unrefined oils instead, such as coconut oil, olive oil or flax seed oil. You’ll soon notice the difference in your mood and your health!

Chestnut Chia Savory Pancakes with Peach Salsa

Pancakes are no longer just a meal for the morning! With this dish you can nourish your body at any time of the day with a combination of savory pancakes and sweet peaches. Peaches are at their freshest during the summer months but they are generally available all year round. This fruit is a rich source of vitamin A, vitamin C, vitamin E as well as several complex B vitamins. Additionally, peaches are a delicious dose of potassium, calcium, phosphorous, magnesium, iron and zinc! Peaches will also provide you with a healthy portion of fiber, however, the majority of the fiber is in the skin so be sure to eat this too!

As you’ll be able to tell from several of my previous recipes, I LOVE chia seeds and the benefits they bring to the body are so incredible considering their tiny size! Check out this post to find out all about them! Then, when you’re ready to try these pancakes for yourself, find the following ingredients!

For the Pancakes:

2 and a 1/2 cups of chestnut flour
1/4 of a cup of chia seeds
3 tsp. of caraway seeds
1 and a 1/2 tsp. of ground turmeric
2 tsp. of sea salt
1 small red chilli, de-seeded and finely chopped
2 and a 1/2 cups of water
Coconut oil for frying

For the Peach Salsa:

4 ripe peaches, peeled, pitted and chopped
1 red chilli, de-seeded and finely chopped
1 green jalepeno chilli, de-seeded and finely chopped
3 Tbsp. of fresh lime juice
2 Tbsp. of olive oil
1 tsp. of coconut nectar/syrup or honey
Sea salt and pepper to taste
A handful of fresh coriander, chopped

savory_chia_pancakesAll you have to do to make the peach salsa is to add all the ingredients into a bowl and whisk together.

Then, to make the pancakes, take a large bowl and whisk all the ingredients together except the water. Next, slowly pour the water in, whisking as you go, until a batter is formed. Cover the batter and then let it sit for 30 minutes.

The next step is to heat an 8-inch skillet and melt the coconut oil until it covers the hot pan. After 30 minutes, whisk the batter again and pour about a 1/3 of a cup into the skillet. Cook the pancake for approximately two minutes until the edges start to turn brown. Then using a spatula, carefully flip the pancake over the other side and cook for another two minutes. It doesn’t need to be perfect! Add more oil before cooking each pancake. Once the pancakes are all cooked, serve immediately with the peach salsa.

Lentil, Kale and Quinoa Cakes with Ginger and Mint

These cakes make an amazing savoury snack and can really get your appetite going before dinner! The combination of herbs and spices bring a unique taste to this dish which also packs a mighty amount of nutrition. The ginger in particular offers a twist of flavour as well as being antibacterial, anti-inflammatory and anti-flatulent. Ginger contains a wealth of helpful minerals, such as magnesium, copper, manganese and potassium – the latter of which we know to be highly beneficial to blood pressure and heart health.

To make these cakes for yourself, grab the following ingredients:

1/2 a cup of dried quinoa
3/4 of a cup of dried puy lentils
1 1/2 cups of frozen peas
A large bunch of kale – stems removed
1 small onion, finely chopped
1 garlic clove, crushed
1 Tbsp. fresh ginger, minced
2 Tbsp. fresh mint, finely chopped
2 Tbsp. fresh coriander, finely chopped
1 tsp. ground cumin
1 tsp. sea salt
1 Tbsp. coconut oil, melted
40g of cashews
45g of ground flaxseeds
40g of sesame seeds

In a medium saucepan, combine the quinoa with a cup of water and bring to the boil. Then reduce the heat, cover and simmer for approximately 20 minutes. You can then remove the pan from the heat and allow it to cool. At the same time combine the 3/4 of a cup of puy lentils with 1 and a 1/4 cups of water. You can then bring this to the boil. Then you must reduce the heat before you cover and simmer for approximately 20 minutes until thoroughly cooked.

Bring a large saucepan, half filled with water, to the boil and blanch the kale and peas for one minute. Drain and rinse with cold water. Squeeze out any excess water from the kale and peas by using your hands. In your food processor, combine the kale, peas, onion, garlic, ginger, coriander, cumin, mint and sea salt and process into a chunky mixture. Transfer to a large bowl, add the quinoa and melted coconut oil and mix well.

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Next you can preheat the oven to 375F/190C and then in a food processor, grind the cashews into a meal and mix in a small bowl with the flaxseeds and sesame seeds. Keep 3/4 of a cup of the mixture to one side and add the rest to the puy lentil quinoa chunky mixture.

Scoop out 1/4 of a cup of the mixture and make round, flattened patties. Roll each cake in the leftover cashew-flaxseed-sesame seed mixture and coat well. Place the cakes on baking sheet lined with parchment paper and bake for 10 minutes on each side. Serve with coconut yogurt as it’s delicious with the cakes!

For more delicious recipes like this, head over to Amazon to pre-order my first cookbook!