Oats are associated with satisfaction. And rightly so. Starting the day with an oat-rich breakfast has long been a tradition in the UK and other parts of the world. Oats offer a slow release carbohydrate with keep us fuller for longer. They are rich in fibre and low in calories; just 1 cup of oatmeal contains about 150 calories, 4 grams of fibre (about half soluble and half insoluble), and 6 grams of protein. Oats also boast a wide array of health boosting nutrients such as thiamine, magnesium, phosphorus, zinc, manganese, selenium, and iron.
Blueberry and Prune Mousse
Are you bored of over-night oats? Or need a dessert because you’ve run out of yogurts and the usual stuff. Here is a sweet and delightful dish which works well for breakfast or as a pudding. In these self-isolating times, tins of prunes with their post war out-dated image are not flying off the shelves so you should have no problems in locating some. Their highly palatable sweet stickiness blends perfectly with frozen blueberries, tender banana and oats. The walnuts offer some brain boosting nutrients and a level of satisfying fat which keeps us fuller for longer.
Recipe for live ZOOM sessions April 5th Sweet Potato Muffins
Sunday cook along live ZOOM sessions - get organised before we start with this step by step guide.
Read moreWhat would your 80 year old self say to you right now?
As I was mulling over what my 80 year old thoughts might be, one of my favourite songs came on the radio. Perfect for this moment in time. The Sunscreen Song by Baz Luhrmann which gives various pieces of advice on how to live a
happier life and avoid common frustrations. Have a listen, it’s just the perfect antidote to what’s going on right now.
I decided to write my own lyrics based on our current massive frustration – self-isolating. So many people still walking the streets resisting the main message for whatever their reasons. So have a read, have a smile and maybe feel
inspired to write your own words. Show it to your kids, if you have them. Keep it somewhere safe and take it out for a recap when you hit that 80th year.
Immunity Friendly Sri Lankan Mango Curry
In these uncertain times one thing that we can be sure of is that cooking from scratch with healthy ingredients bursting with flavour can support our health and fill the hours of self-isolation. This dish will fill the house with the aromatic smells of spices from far-reaching areas of the world, so take a moment to close your eyes and teleport yourself to a warm and wonderful beach somewhere.
Pop up Events to Help you Live Longer
Okinawa is the largest of the Ryukyu Islands located off the coast of Japan between the East China and Philippine Seas. Reports dating back only several years ago indicate that Okinawans have an average lifespan of about 110 years. The greatest levels globally. So what are their secrets?
Happy New Decade - how to use up your Christmas liqueur
Happy New Year. 2020 – the start of a new decade, the perfect time to set good intentions in order to cruise through the next chapter of your life in good health. Healthy intentions may involve becoming more plant-based,
upping your exercise, taking more time out to socialise or treating yourself to a holiday of rejuvenation.
The Beauty of Tofu
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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