Tofu is wonderful in its ability to adapt to any cuisine. It is a blank canvas in terms of flavour though is highly nutritious when considering its protein profile. Notching up protein within a meal and reducing the carbohydrate quota allows for satiety, satisfaction and thermogenesis (the ability of the body to speed up metabolism) so incredible for weight loss. Protein is also the macronutrient which is frequently missed when new vegan or vegetarian habits are adopted so having a go with this product is a great move. As its so versatile you can get very creative.
Read morePumpkin Puree Ideas
Photography by Mae Mu
Carving out pumpkins is such a fundamental part of Halloween. Immensely satisfying to our perhaps latent creative talents. Though the bit I’m not fond of is throwing away the flesh. Raised with a very post-war mentality wasting food is something I can’t tolerate, especially when it’s such a nutritionally rich vegetable. Incredibly rich in vitamin A so great for the eyes, vitamin C for an autumnal immune boost and magnesium too, the nutrient so deficient in today’s diet but one we need so essentially for our mental and emotional wellbeing. So here are two ideas of how to use the flesh in an interesting and novel way.
Read moreTurmeric Anti-Inflammatory Dressing
Photograph by Jakub Kapusnak
The second food blend I talked through at the OM Yoga show on Friday was this brilliantly lime green dressing, the colour reflecting it’s sheer quantity of nutritional goodness. Naturally vibrant colours in food, are an immediately identifiable way of noting their anti-oxidant content. It is these protective compounds that have been linked to greater longevity levels around the world.
A simple way of understanding how anti-oxidants are useful to us is to consider how a sliced apple, over time begins to brown. However, if we were to pour lemon juice which is rich in the anti-oxidant vitamin C, over this apple, then what would occur? The delay of the browning process otherwise known as oxidation. One of the theories of aging is that we are simply rusting, or oxidising slowly over time. Therefore if we eat more anti-oxidants and reduce the 21st century lifestyle factors which encourage oxidation (STRESS, smoking, over-consuming alcohol, pollution, strenuous exercise to name a few) would we slow down the ageing process? This seems logical bearing in mind that areas of the world which experience longer and healthier lives inhabitants eat more plant-based foods and experience less stress.
The turmeric and avocado blend:
The wonderful yellow spice turmeric is a key element to both the taste and health promoting effects of this creation. It is the active ingredient curcumin, which is gives the antioxidant effect and is well known as having pain alleviating potential in conditions such as arthritis, muscle sprains and other injuries.
Research also shows promising results in using this spice for inflammatory bowel conditions.
Food Demo Dip for the OM Yoga Show
Excited to be demonstrating the ease of making antioxidant rich dips at The Om Yoga show this Friday (12.30-1pm). The first is a wonderfully punchy purple dip with a predominantly earthy beetroot flavour. Such tastes are what autumn is all about. They compliment the earthy smells of fallen leaves on sodden ground and the blazing autumnal colours.
Earthy flavours collide with the spicy chilli kick and are further picked up by a dash of lemon. A good grind of pink Himalayan sea-salt so rich in minerals further stimulates the taste buds to provide a dip that is punchy both in flavour and antioxidant content.
Read moreHome-made Noodle Pot
I’ve never been a big fan of sandwiches; all bread and no substance. So, this Do It Yourself Noodle Pot floats my boat entirely. It is also full of ‘bitter greens’. These are an array of plant compounds which stimulate digestion therefore fabulous for anyone with digestive issues. These greens include rocket, watercress, endive and radicchio some of which are regularly stocked at your local greengrocers and can be found in their wholly natural state; unwrapped in plastic. This easy lunch has the benefit of avoiding the requirement of plastic wrapping in general; Tupperware boxes and clingfilm are replaced by a brilliantly re-useable jar. So, rest assured that your lunch is both plant-based, healthy and more eco-friendly than a shop bought sandwich.
Read moreInfused Orange and Thyme Fregola
All good things must come to an end. It’s back to school time after a long and beautiful summer. My house feels very quiet. This morning we made another batch of Fregola salad with the intention of starting out as we mean to go on. It’s a very British thing to stick some cheese between 2 pieces of bread – simple, easy, cheap but very lacking in the nutrients that will keep those little minds ticking throughout the day.
The preparation and imagination involved in getting a more Mediterranean style lunch box together can be such a collaborative experience and gives kids some ownership over what goes into their food. This dish is great with some walnuts on the top (if school allows) or a boiled egg for some extra protein. An apple, some bread sticks and a Nakd bar.
Good to go.
Pictured here with a soft boiled egg and beluga lentils
Ingredients
160g Fregola
3 tablespoons Extra virgin olive oil
4 tablespoon fresh orange juice
150g green pitted olives, drained & finely diced
1 teaspoon garlic paste
1 tablespoon fresh thyme, chopped
12 large fresh mint leaves, finely chopped
1 Large unwaxed lemon, grated zest
3 tablespoons balsamic vinegar
A large pinch of pink Himalayan Sea Salt
To taste Freshly ground black pepper
How to:
Bring a large pan of salted water to the boil. Add the fregola and simmer for about 8 or 9 minutes. Avoid over-cooking as if the grain is al dente it will absorb more of the orange and oil flavours. Drain thoroughly in a sieve using a large spoon to move the grains encouraging proper drainage. Toss with 3 tablespoons of the orange juice and one of oil. Allow the grains to cool by spreading out on a large plate or tray.
While the grains cool, put the olives in a large bowl with the garlic paste, thyme, mint and lemon zest. Add the remaining oil, juice and the vinegar. Combine well.
Stir in the fregola. The addition of the crunchy Himalayan sea salt and freshly ground pepper are crucial to give the salad bite and texture. Toss the ingredients well. Tastes best at room temperature however can also sit in the fridge overnight, the flavours will be further accentuated over time so this is a great dish to make ample of for packed lunches the next day.
Pink Himalayan is a great addition to the pantry as a nice visual in addition to its mineral profile. This salt is chemically similar to table salt. It contains up to 98 percent sodium chloride. The rest of the salt consists of trace minerals, such as potassium, magnesium, and calcium. These give the salt its light pink tint. These minerals also explain why Himalayan salt tastes slightly different from regular table salt.
Longevity Pop Ups
Last week saw our first Longevity Kitchen pop up event. A heart-warming evening in which so many longevity boxes were ticked. We started our pop-up journey with Ikaria, one of the Blue Zone areas in which residents have higher than average chancec of living healthily and actively into their 90’s.
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An Intermittent Egg Lunch
Fasting is nothing new to the human race. Though historically, it is unlikely that we imposed a calorie deficit upon ourselves, more that over the course of a year sometimes food was scarcer than at other times.
Why fast now we live in a state of plenty? There are many different theories on this.
Advocates of fasting, for intermittent periods, report that this approach may help to burn fat rather than store it, may help to regulate other important hormonal levels that help to reduce your risks of cardiovascular disease, diabetes, and many others. Also, there is the potential for the hormones which regulate appetite to be rebalanced. These, which include the all-important leptin and ghrelin may well be out of kilter in our 21st C world off food abundance, stress and poor sleep patterns.
Read moreBone Boosting Pate
Bone health is something we may entirely disregard until we discover, perhaps later in life, after an injury or a DEXA scan that we have poor bone mineral density. Unlike our teeth, hair or nails we can’t visualise our bones therefore keeping an eye on bone health doesn’t often sit at the top of our priority list. But is should. Particularly if, as women, we have had periods of under-nourishment especially in our teens when our skeletons were still forming, chunks of time when menstruation has ceased (generally over 6 months is known as amenorrhea), vitamin D deficiency, over-exercise, a hysterectomy, alcohol misuse, pituitary issues or early menopause. That’s quite a list!
As women our bone density begins to reduce around the age of 35. This is normal. But the risk factors above may accelerate this loss. So, it’s wise to remain bone aware as losing our mobility in later life is one of the factors which most reduces happiness levels as we age.
Read moreAnytime Pancakes
It’s half-term so producing simple lunches is so important and making up some pancake mixture to pop in the fridge before bedtime can be hugely helpful when it comes to lunch or dinner the next day.
Read moreSweet Potato and Kale Salad with Coconut and Lime Dressing
A beautiful blend of plant-based colour and spicy chickpeas designed to get the taste-buds tingling and provide some warmth on these chilly days. Serve with soured cream and guacamole.
Read moreNew Year Prawn Stew with Gremolata Topping
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You may be working your way through Dry January or some form of health-kick so this recipe will help to maintain the New Year healthy vibe whilst using up the last dregs of the festive white wine.
The barley gives this recipe a great chewy texture adding to the general heartiness of the combined ingredients and the gremolata topping offers a wonderful zesty Italian flavour, allowing us to dream of sunny summer days in far flung places.
Read moreKids Creativity and Balance at Xmas
Children have access to so much more sugar and processed foods over the festive period. But does it really matter, how concerned do we need to be?
My priority is always to allow kids to feel relaxed and happy around food so I’m fine with some grazing of festival foods. Food items that are denied or restricted become taboo. Off-limits is exciting. Out of bounds can become a bit like a game of hide and seek.
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Christmas Cranberry Salsa
Do you ever get a little bored with those Christmas staples – cranberry sauce is a great example. Same old, same old. Well maybe using the traditional bulk ingredient but allowing it some alternative flavours would do the trick.
This is exactly what I have done with this creation. I’ve taken the tangy but sweet cranberry character and jazzed it up with a more Mexican slant, including lime, spring onion, garlic, chilli and coriander. The result offers a huge step towards less being less sugar loaded than the traditional cranberry sauce whilst enabling a recognisable and wonderful clash of flavour with the tanginess of the berries against the sweetness of the honey.
Read moreHealth or Wealth
As Black Friday lurks beyond the midnight hour will we be tempted by further material possessions? Do we need them? Only this morning did I trip once more over my Harlequin Wallpaper which I purchased now a whole 12 months from this date. I love it. It is undeniably beautiful but the fact that it still lies, wrapped in plastic, like a draft excluder by my office door is a constant reminder that what I need more of is ‘time’.
Read moreOmelette Mean and Green
Green because this omelette is rich in leaves pigmented with chlorophyll therefore rich in nutrients, plumped out with lightly boiled soya and French beans and sprinkled with Matcha tea powder for an additional longevity boost.
Mean – well, I’m drawing on urban slang to give it an enhanced level of attraction! Meaning ‘extreme’ in taste and nutrient content and satiability.
Bulking up your lunches with fibre and nutrient rich proteins can keep us fuller for longer, improving concentration during your work day and potentially the decreased likelihood of reaching for unhealthy snacks later in the day.
Read moreA 5:2 Autumn Plant-based Eating Day
Plant based food plan can be so satiating, rich in flavour and low in calories. I loathe calorie counting as it so often sets up an unhealthy relationship with food. However, we also know that eating a diet rich in nutrients and keeping within a reasonable weight range promotes longevity so its important to strike a balance.
Read moreChana Dahl Apple Wrap
An autumnal plant-based lunch in which warm salad meets spiced Indian curry.
Read moreHerby Chickpea Fritters around 250 calories
Autumn is a great time to add some more plant-based recipes to your usual light lunch options before the indulgences of the festive period begin. This is a recipe from our 5:2 well-being evening at Marram trading last night. Coming in at around 250 calories per serving, this dish works well as part of an Intermittent Fasting Plan or purely to boost your nutrients with tasty, simple eating.
Read moreWarm Stuffed Papaya Salad
I know its autumn but I’m just not quite ready for warming soups and pumpkins. Maybe this is a vague attempt at clinging onto the summer; then so be it.
This salad brings into play the orange hues of the season but adds an exotic twist with its tropical main contender – the Papaya. This fruit has many health properties. Renowned as a digestive aid so fabulous for those needing an anti-oxidant fruit boost without all the acidity of common fruits such as apples and oranges.
Papayas contain an enzyme called papain that aids digestion; so much so in fact, historically it has been used as a meat tenderizer and perhaps still is. Papaya is also high in fibre and water content, both of which help to prevent constipation and promote regularity and a healthy digestive tract.
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