This recipe is a firm favourite for a cold winter evening. I tend to mix it up a bit each time so have some fun and use what's in your fridge, you can't really go wrong! This is another vegetarian gem from my mother in law, Shuna Herscovitz.
In a saucepan heat over a medium to high flame - 2 Tbsp butter or ghee
Be careful not to let the butter burn
Add and allow to pop, but not burn -
2 tsp mustard seed
1 tsp cumin seed.
Quickly add whilst stirring -
1 Tsp ground cumin
2 Tsp turmeric
6 cloves (optional)
1 Tbsp grated fresh ginger
Last week I listened to a great webinar with Jess Donovan from Natural Super Kids on enhancing your child's gut health. Jess shared some really valuable information on why gut health is so important and also gave some practical and actionable tips to try at home and I want to share some of those take away messages from Jess's webinar with you.
Gut health seems to be the flavour of the month, and with good reason. Unless you have been living under a rock, you will have seen lots of discussion about prebiotics, probiotics and how to improve your own gut health or microbiome.
So firstly, why is gut health so important?
- Immune system balance and strength (a large part of your immune system lies within the gut)
- Proper elimination of waste from the body
- Optimising absorption of nutrients from food
- Mental and neurological health - many neurotransmitters are produced in the gut
Another question that is commonly asked is what is the difference between prebiotics and probiotics?
Let's just keep it simple -
Probiotics - the good, healthy bacteria in your gut
Prebiotics - the food we eat that feeds the probiotics (healthy bacteria) in our gut
What sort of foods are considered to be prebiotics?
Try including some of the foods listed below in to your family meals each week to promote a healthy gut.
It’s back to school week and this can often be an interesting one, for everyone involved.
After a long summer holiday, it is a big transition heading back to school routine, in a new year with a new teacher and possibly new classmates too. It can take a while for everyone to adjust. Worries and anxieties are completely normal before starting school or returning back to school. We want to be able to help our children cope well with these fears and be resilient in themselves.
Here are 10 things to try to help make it a smooth week and help your little one cope with those niggling feelings:
1. Back to basics
Make sure you get in to a good routine at least a week before school starts. Early nights, lots of exercise and outdoor play, good nutrition and limited screen time can make a world of difference.
2. Understand and connect with what they’re feeling.
Try to relate to what they’re feeling nervous about and don’t dismiss their worries no matter how silly they might seem. To them, they feel very real. Make sure they know that it is okay to talk about their fears and worries. Try to help them problem solve and come up with ways to make them feel better and safe when these feeling creep in.
3. Take a drive by the school once or twice the week before school starts to help them feel familiar with the environment and surroundings. If you can, visit their new classroom too. Get them talking about their favorite things from school last year to reinforce those positive memories.
4. Let them take something special from home with them to school in their bag if it helps them to feel comfortable. Some ideas might be a favourite photo or small toy. It is also nice to surprise them with a little note in their lunchbox every now and again to remind them you’re thinking of them.
5. Be patient, it can take time to adjust. Be there for them when they need and remain calm in yourself, children easily pick up on your anxieties and stress. Staying in a good space yourself is important to create a feeling of calm and to make the home a safe place.
This is a very filling, thick soup with a beautiful middle eastern flavour to it from the coriander and chick peas.
It's perfect to serve with a loaf of fresh bread or crispy bread.
Heat in a large saucepan:
2 Tbsp olive oil
Add and then stir in but be careful not to burn:
2 good tsp ground cumin
1 good tsp ground coriander
1 Tbsp freshly grated ginger root
A few sprigs of fresh thyme
Quarter tsp hingh
Half tsp chilli flakes (or more if you like it super spicy)
My friend Lisa asked me a few questions about keeping well this winter. We got down to the nitty gritty of what really makes us sick, what we can do to stop getting sick and finally, what we can do if we do end up being unwell.
It feels like flu season has really set in here in Perth as I am hearing of lots of people feeling unwell and struggling to 'shake their sickness.'
(Hint: let's work on that immune system, prevention is better than cure!)
Here's what I had to say and if you're looking for more tips on staying well this winter you can have a read here. I also really recommend 'getting your soup on' over these colder days. I have shared plenty of delicious, warming, healthy winter soup recipes for you to try.
What is it about the colder months of winter that bring about colds and flus?
This is a great question and is one that is
still being researched extensively today.
· The strain of flu changes so quickly from year to year that our body doesn’t recognise the new virus and in a sense we lose our immunity towards it
· Germs love the cold weather and can live for longer in a cold, dry environment, which is what we experience during winter
· Other theories suggest that because we spend more time indoors in winter, we are exposed to less sunlight, which lowers our vitamin D levels hence weakening our immune system and leaving us more likely to catch a cold. Spending so much time indoors and in closer proximity to other people who might be infected may also be a contributing factor
Sleep is essential for our health and wellbeing, as it rejuvenates the mind and rests the body. Before the advent of electricity, people used to sleep from sunset to sunrise; a healthy 8-10 hours. However, our fast paced and high-tech world is resulting in people getting less and less sleep. Insomnia can be extremely dangerous, as it is strongly linked to depression and has various other adverse effects ranging from impaired judgment and coordination to a deterioration in physical condition. The following tips should put you on the right track to a good night’s sleep.
This might seem obvious, but is often overlooked: in order to sleep well you first need to get tired. Physical activity of any kind helps release endorphins that are proven to bring down stress levels and contribute to a healthy sleeping pattern. Jogging, cycling, or any other outdoor activities have the additional benefit of boosting melatonin levels, which are crucial for regulating sleep-wake patterns.
Your surroundings have a big role to play in how well you sleep. If your bed is lumpy, or lacks the support you need, you are unlikely to have a rejuvenating sleeping experience. Ideally, the bedroom should have little more than a bed in it. Televisions, lap tops, smartphones and other electrical appliances are the enemies of good sleep, and should be removed from the bedroom altogether. We were designed to sleep in the dark, and there is not much arguing that fact.
Gut health is all the rage at the moment. A buzz word if you like. Everyone is talking about it, everyone is researching it, everyone is doing it.
And rightfully so. A healthy gut is absolutely essential for a healthy mind and healthy body.
Are you one of those people who is a bit confused as to how to actually get a healthy gut or heal your (unhealthy) gut?
There is so much information out there that it can be really overwhelming and confusing to even know where to start.
I wanted to provide you with a range of simple, easy options that you can eat everyday to support your gut and feed your good bacteria.
Of course, all the fermented foods like kimchi, sauerkraut, keffir and kombucha are still great for a healthy gut but there are still plenty of other foods which you can include in your diet that will make your good bacteria love you!
Last week, Perth's Child Health Network held an event for parents and teachers in the community to discuss the impact of screen time on child development and how you can find a balance in your home.
Below are 10 take home tips that we shared and you can implement in to your home.
Health professionals on the panel:
Dr. Magda Lipnicka Chiropractor, Young Chiropractic
Dr. Liz Wason Behavioral Optometrist, Eyes on Oxford
Stephanie Einhorn Kinesiologist, The Wellness Web
Cally Smith Occupational Therapist, The Movement and Me
Dr. Lillian Fawcett Reading & Spelling Doctor, Cracking the ABC Code
Dr. Heidi Chin Podiatrist, Pulse Podiatry
Bedtime with kids can be tricky at the best of times, so when you have an anxious, sensitive or over emotional child, it can become a real challenge.
The most important thing to remember is that your presence provides a feeling of safety for your child.
You allow them to feel safe I themselves and in the world around them.
The thought of having to leave you to be alone and often in a dark room can bring up a lot of fears for children.
This is why nurturing, soft touch and consistent calming reassurance will be crucial throughout the whole bedtime process.
Here are some things to try and see what works for your family.
1. Establish a good nighttime routine that works for you and stick to it. The consistency and structure will be comforting to them.
2. Get them outside and barefoot for some exercise and fresh air about 3-4 hours before their bedtime.
3. No screen time (TV, Ipad or games) or stimulation at all after dinner. This is a time to wind down so our brains can start to relax and quiet down.
4. Use lavender oil
in their bath and you can
also try some magnesium flakes.
These are both calming and relaxing for the mind and body.
Life can be busy and sometimes our best intentions of preparing good food, eating healthily and exercising well can all fall by the way side.
When things get too hectic, try not to get worked up, be as flexible as you can and just do your best.
Here are 5 food types that I try to include in my diet everyday...
- Olive oil and olives - full of antioxidants and good fats. Olives are also great for women and ovarian health. It is best to have it as is rather than heating it.
- Nuts and seeds - A great protein source and also lots of good fats to be found in all the different variations. They make a healthy snack!
- Fresh fruit and vegetables - Eat as many colours as you can, it is all about variety. Packed with fibre and nutrients, this is sure to keep your bowels healthy.
- Anything green - Your mom was right, 'eat your greens.' Lots of ways to include them in your diet, throw them in a salad, add them to your morning smoothie or sauté them for a healthy side dish with coconut oil, herbs, garlic and chilli.
- Prebiotic foods - these will help you to balance your gut health and give your body what it needs to repopulate and fuel your good bacteria. It's all about gut health at the moment and this is fundamental to optimal health and wellbeing. Try eating more raw onion, leek, garlic and asparagus or try things like sauerkraut, kimchi and kefir.
As always, make water a priority and stay hydrated! This alone can solve the majority of health concerns.
Does this look familiar?
Does this picture above look like you and your friends?
And be honest with yourself, we are all guilty of doing this at some stage or another.
Having spent the last week in Sydney, seeing old friends and exploring new areas of this big, beautiful city, there has been one thing that has really stood out for me and caught my attention.
Any guesses what it might be from the picture above...
The amount of people constantly on their phones has shocked me.
Talking, texting, scrolling, taking photos, even just holding them, as if something terrible would happen if we didn't have it attached to our hand all the time.
It is understandable that we are all busy people, who may need to be connected in some way, shape or form, but when is enough enough?
When do we need to really reign ourselves in and become more aware and conscious of our phone obsession?
What is an acupoint?
Acupuncture points (also called acupoints) are locations on the body that are the focus of acupuncture or acupressure treatment.
Acupressure is one of the many therapies that has stemmed from Traditional Chinese Medicine theories. It is often used to promote relaxation and restore balance to the body in order to improve overall health and well-being.
Acupressure works on specific acupoints found along the channels or meridians in the body, where energy or ‘qi’ flows. When there is blocked energy or a disturbance of energy in the meridians, illness or disease may occur.
Acupressure aims to restore balance to these channels in order to create harmony in the system and allow qi to flow normally again.
There are some really valuable acupoints that we can easily use on others or ourselves for everyday ailments.
The Urban List Perth came for a play date at The Wellness Web in Nedlands to get the scoop on kinesiology, my health routine and more.
Over the past few years, Perth’s health and wellness scene has taken off and we are loving it! From the juice cleanse companies to the healthy cafes, from the wellness warriors to the hip yoga studios sprouting up all over town, Perth has got it going on.
To celebrate all of Perth’s health magic, we’ve created a cool little health and wellness series which will allow you to gain insight into the lives of some of Perth’s healthiest cool cats. They’ll share their tips and tricks and a whole lot of inspiration to help you live the healthiest life ever. Yesss!
This week, we met with Stephanie Einhorn, the brains behind The Wellness Web, a Kinesiology practice. Steph is all about balance, healthy food and mixing up her exercise routine. We took ten with Steph to talk about her business, her top health tips and where she likes to go for dinner.
There are plenty of ways to define or describe mediation, some including, to spend time in quiet thought for religious purposes or relaxation, to engage in contemplation or reflection or to concentrate on ones thoughts.
Whatever your reasons might be for meditating, choose something that works and resonates with you. Make a commitment to include meditation into your daily routine, whether that be for 5 or 15 minutes a day, just do it.
It may seem contradictory to use technology to help you disconnect from the external world and become more internally connected and mindful but we seem to spend so much time on our phones these days that why not put them to some good use.
It can actually be quite a good reminder to set on your phone throughout the day to encourage us to stop, take a moment, check in with our breathing and our monkey mind and then reconnect to gain some more quietness and balance.
Here are some free apps that I recommend to include meditation into your busy day:
- Breathe (Can be found under stop, breathe, think) - this is a great one for kids and teenagers
- Insight timer
- Smiling mind
- Relax melodies
Homemade healthy hummus - yum!
*Recipe from Shuna Herscovitz.
The perfect healthy dip to take to a Christmas party or just to keep in the fridge to snack on with some raw veggies.
- 1 tin chick peas
- 2-4 Tbsp tahini - can add more or less depending how strong you'd like it.
- Half tsp good quality himalayan rock salt
- Quarter cup lemon juice
- 1 good tsp ground cumin
- 2 ice cubes
- Olive oil to serve
Steps to follow
- Remove the skins off the chickpeas.
2. Blend the chickpeas in a blender until very smooth.
- This can take a while so don't be tempted to add he other ingredients too soon.
3. Now add all the other ingredients (except the olive oil) and blend.
Once the ice cubes have been fully absorbed into the hummus, test its consistency. If it is too thick, add an extra ice cube or some cold water.
Now season to taste, you might want to add a little extra lemon or cumin. It is up to you.
Options for toppings:
- Olive oil
- A few whole chickpeas
- Toasted pine nuts
- Pomegranate seeds
Options for serving:
- Raw veggies
- Corn chips
- Pita bread
- Focaccia bread
- Falafel wraps
- Anything else you like!
Chickpeas are a great source of protein and fibre. They are also high in potassium, magnesium and iron.
Is it just me, or is anxiety the (unwanted) ‘flavour of the month’ at the moment?
Everywhere I go I am hearing people talk about anxiety, how it is affecting them, how it is affecting their kids and how they’re always looking for an answer. Talking to other health professionals, most say that the majority of their clients are coming in with anxiety. That and lack of energy, not surprising given the two can be linked.
So what is anxiety?
“A feeling of worry, nervousness, or unease about something with an uncertain outcome.”
I am sure we can all relate. It is no doubt that everyone has felt anxious at one time or another. We lead extremely busy lives and this comes with its own set of challenges and stressors.
What happens to your body when you feel anxious?
· Heart rate increases
· Breath quickens and becomes more shallow
· Can get hot and sweaty
· Can feel overwhelmed and confused
· Blurred vision and dizziness
· Increased muscle tension and alertness
The list goes on and symptoms can certainly vary between individuals.
I can go on talking about why you might feel anxious and what is happening in your body but instead, I want to focus on what YOU can do to combat your anxiety and bring yourself back in to balance.
Here are my top 10 tips and tricks to try when you feel anxious:
1. My absolute number 1 tip is to hold your forehead. On our forehead we have points called, Emotional Stress Release points or ESR’s.
Holding these points encourages blood flow away from the back of our brain (survival part) towards our frontal lobes, which are in charge of concrete reasoning, logic and clear thinking.
Hold these points for at least 90 seconds to help calm you down.
This week, nutritional biochemist, author and speaker, Dr Libby came to Perth on her Australian tour, "Why are you so tired?" and shared with us some of the reasons why we might be feeling so exhausted all of the time.
Dr Libby really is a wealth of knowledge and is a true vision of health. I think it is safe to say that everyone there learnt a great deal about their bodies and left feeling motivated and inspired to look after themselves better.
Lack of energy is one of the biggest complaints I hear with my clients and is consistent throughout most age groups.
Why is it that so many people are feeling utterly exhausted?
A lot of it has to do with our busy, chaotic lifestyles that we all lead. There are a lot of external pressures and demands in this current society and our bodies are not used to or equipped for this sort of existence.
But let's take a look at what else could be going on internally and what changes can we make to amplify our energy.
It's SPRING here now in the Southern hemisphere and I could not be happier. Spring is one of my favourite times of year. It brings a sense of hope and excitement with it.
Not only is spring a beautiful time of year, it is also a time of renewal, a time for new beginnings, growth and clear vision.
I am going to explore a different aspect of Spring in this post. Something many of you might not be aware of but I truly believe is fascinating and extremely relevant in many of our lives.
Spring time is associated with the WOOD element of the Chinese 5 elements.
What does that even mean?
These 5 elements are often used to describe the relationship and movement between different phenomena and elements within nature.
Knowing this, we can get an understanding of the emotions and patterns of behaviour that we might be likely to experience at this time of year.
A bit about the Wood element (don't worry if it goes over your head)
Colour - green
Taste - sour
Odour - rancid
Sound - shouting or whispering
Sense - eyes (vision)
Tissue - sinews, ligaments and muscles
Emotion - anger, frustration and indecision
Pattern - judgemental, over-assertive or timid, no choice, perfectionist
Lesson - Benevolence. Accepting myself for who I am, rather than what I do. Flexibility.
Yin organ - liver , Yang organ - gall bladder
Can you relate to any of the above?
When the wood element is in balance, our life flows easily. We move effortlessly around obstacles in our path, we have a clear vision of what we want in life and we are better able to action our plans. We tend to be more organised but yet still flexible and have the clarity to make good, courageous decisions.
When the wood element is out of balance, we become irritated, judgemental and inflexible (mentally and physically). We struggle to make decisions and often feel stagnant and stuck in our own lives. Everything can seem like an uphill battle and we may experience a lot of resistance.
If you have been feeling like this recently, maybe it is time for a spring clean?
How can you spring clean your mind, body and life?
I have teamed up with Nedlands Natural Health this week to launch our first Facebook competition.
This is something that all you Perth health nuts do not want to miss.
Would you like to win a complimentary and complementary wellness package valued at $350?
All you have to do is like our Facebook post (featured on The Wellness Web Facebook page) and tag two friends that you believe would love to to make their health a priority, and you will go in to the draw to win:
The lucky winner will be drawn on Tuesday 25th August 2015.
Terms and Conditions apply. Please see below.
Do you feel like treating yourself? Have you been wanting to get your health back on track?
This is your chance to do so. With summer just around the corner now, there is no better time to take control of your health again .
* 1 hour 30 minutes holistic massage with Nicky.
Nicky is a qualified and intuitive remedial massage therapist. She uses a variety of techniques incorporating Traditional Western
Massage with Polarity Therapy, Chakra Clearing and Cranio Sacral Massage. Each
massage is tailored to your specific needs and you will leave
feeling lighter and brighter.
* 1 hour 30 minute naturopathy consultation with Helen.
Helen is a professional naturopath who has been practicing for more than ten years here in Perth. Helen is passionate about educating people to effectively manage their own well being. With simple changes to your diet, exercise plan, hydration, sleep and strategies to manage stress, you can achieve overwhelmingly positive results.
* 1 hour 30 minute holistic kinesiology balance with Stephanie.
Stephanie has a passion for living life in balance and qualified as a holistic kinesiologist and mind body medicine practitioner in Sydney.
Kinesiology aims to dissolve any underlying stress patterns within the body, whether this be physical, emotional, chemical or energetic. You are sure to leave feeling refreshed, aligned and clear after your kinesiology balance.
Does this sound like something you'd love to win?
Head over to our Facebook page right now to enter.
We are located upstairs at 134 Stirling Highway Nedlands 6009.
Terms and Conditions apply:
- The winner will be decided on Tuesday 25 August 2015 and announced on Facebook.
- The winner will be contacted by Facebook.
- Only one winner will be drawn and the decision is final.
- The prize consists of a 1.5 hour consultation with each of Stephanie Einhorn, Nicola Ray and Helen Shaylor at Nedlands Natural Health in Perth, Australia.
- The prize may not be exchanged for cash.
- Each consultation must be used by 15 December 2015, no extensions will be granted.
- Each consultation must be booked separately with the individual practitioner through the website.
- The consultations may all be booked on separate dates.
- The prize is only valid at Nedlands Natural Health in Perth, Australia.
- The prize may not be redeemed for any products or supplements offered by the individual practitioners.
- There are no supplements included in the prize.
- The prize may only be redeemed by the winner announced on Facebook. Only the winner may attend each consultation.
So what have you got to lose?
Jump over to Facebook and tag two friends that you know would love to win this special wellness package.
~ Good luck to everyone, we can't wait to help you on your health journey ~
Explaining what kinesiology is can be quite a challenge. There really is no substitute for trying it yourself, so you can feel the benefits.
This is a piece I wrote for the Green Goodness Co in Perth explaining why you would choose to see a kinesiologist. Find out some facts about kinesiology to help you get a better understanding of what it is.
"Breakfast is the most important meal of the day."
How many times have you heard this?
That's because it is so true and is a meal that simply should not be missed.
The mornings can be a busy time, getting ready for work and sorting yourself out for the day. It is no wonder so many people skip breakfast.
The key is to be organised. Preparing breakfast before the week begins is a great way to make sure you can still have a quick and healthy meal to fuel your body for the day. It is essential to have enough protein and good fats in every meal and this is a wonderful way to do just that.
Here is a simple, delicious recipe for a homemade nut granola.
- 100g walnuts
- 100g sunflower seeds
- 100g chopped hazelnuts
- 100g flaked almonds
- 3 tbsp coconut oil
- 2 tsp ground cinnamon
- 2 tsp ground ginger
- 1/2 tsp nutmeg
*You can add any other nuts or seeds that you'd like.
This is barely a recipe, just a simple way to roast tomatoes. It is the perfect side vegetable to any main, especially in winter.
They are super tasty and full of wholesome flavour.
In this picture above, I used different tomatoes. The best kind to use is ROMA tomatoes.
What to do?
- Preheat your oven to 160 degrees
- Cut the roma tomatoes in half
- Drizzle with olive oil, tuscan herbs and some fresh rosemary
- Add some salt and pepper too
- When the tomatoes look brownish (after 30-40 minutes), turn the oven right down
- Leave to cook another hour
- Enjoy -
Delicious, healthy homemade seeds crackers.
These are perfect to have with a dip as a healthy snack or treat and are super quick and easy to make.
1/2 cup sunflower seeds
1/2 cup pumpkin seeds
1/4 cup sesame seeds
1/4 cup poppy seeds
1/4 cup linseed/flaxseed
1/4 cup chia seeds
1/2 tsp salt (good quality)
1 cup water
- Heat oven to 170 degrees celcius
- Place all the seeds and salt in a bowl and pour in the water to mix it all together
- Leave it to rest for 15 minutes. The chia and flaxseeds will bind everything together.
- Tip out the mixture on to a baking tray, lined with baking paper
- Spread it out as thin as possible (about 4mm thick)
- Sprinkle with some extra sea salt
- Bake for 30 minutes
- Remove from the oven and slice it in to crackers
- Return it to the oven and cook it for a further 20-30 minutes until crisp and golden
- Cool on a cooling rack and store in an air tight container
You could use 1/2 cup of either chia or flaxseeds, rather than 1/4 cup of each but it is very important to include one or the other as they are what bind everything together.
What is a primitive reflex?
· Sequential movements patterns developed in utero for the foetus to survive
· They assist in the birthing process and are vital for growth and development
· They are controlled by the brainstem
· They enable us to feed, roll, reach, crawl, develop muscle tone and head control
· As the central nervous system matures and the reflex has done its job, it should then under go transformation or inhibition by a higher part of the brain
· The next reflex is then able to emerge to do its job
· This process continues until all the reflexes are integrated and replaced by postural reflexes, which then remain for life
The African baobab tree
"The tree of life."
Baobab powder comes from the fruit of the baobab tree.
What does this baobab fruit look like?
The fruit hangs off the tree upside down.
Baobab powder is rich in:
- Vitamin C
What is baobab powder good for?
- Healthy, glowing skin
- Ageing, dull skin
- Your immune system
- Digestive health
- Energy levels
- Liver cleanser
- Mineral powerhouse
Recipe from Shuna Herscovitz
A brilliant, fresh orange beauty soup. Full of flavour, spices and nutrition.
Peel and roughly chop:
3 large carrots
1 very large sweet potato
Remove the skin and roughly chop 4 ripe tomatoes
Heat in a saucepan:
2 Tbsp butter or oil
Quarter tsp hingh
Quarter tsp nutmeg
2 fronds curry leaf (20-30 leaves)
1 generous Tbsp grated ginger root
1 tsp paprika
Half tsp cayenne (less if you don’t like it too hot)
Recipe from Shuna Star Herscovitz.
This soup is definitely a winner. It is bursting with flavour and wholesome goodness.
In a medium saucepan heat:
2 Tbsp olive oil
1 Tbsp butter
Add and saute:
¼ cup chopped celery and the leaves too. Use the inner pale sticks of celery)
¼ tsp asafoedita (hingh)
2 tsp ground cumin seeds
2 tsp ground coriander seeds
1 tsp paprika
1/4 - 1/2 tsp chilli flakes (depending on how spicy you want the soup)
Recipe from Shuna Star Herscovitz.
This is a ‘one pot’ wonder meal as it contains wholesome grains, pulses and vegetables. It is quick and easy to prepare and has plenty of protective ingredients for the colder winter months. The cinnamon stick and fresh ginger are a great addition to help to ward off colds.
Absolutely loved this comforting soup and it made plenty for left overs.
Wash thoroughly and soak for 1 hour:
2 cups Soup Mix - can be made up of pearl barley (grain), split red lentils, brown lentils, yellow split peas and green split peas (pulses), a whole mix of whatever you like.
Heat in a large saucepan
2 Tbsp olive oil (or vegetable oil)
When fairly hot add:
Quarter tsp hingh (also called asafoetida)
1 small stick cinnamon
1 tsp ground cumin seeds
1 tsp ground coriander
Quarter to half tsp chilli flakes (depending on how spicy you want it)
Cauliflower is such a wonderful and diverse vegetable.
It is high in vitamin C and K and is also a great source of folate and fibre. Cauliflower is said to be anti-inflammatory, help control blood pressure and aid kidney function too. What is not to love about this vegetable?
It is also easy to roast it with fresh herbs or make cauli-mash with various spices for the perfect side dish.
Now for the delicious winter warming soup recipe..
Heat in a saucepan over moderate heat:
- 2 tbsp olive oil or vegetable oil
- A pinch of hingh (sometimes called asafoetida)
- 1 large peeled and roughly chopped sweet potato
- 1 washed head of cauliflower broken into large florets (you can also add some of the stalk and surrounding green leaves)
- 10 button mushrooms
- 1/4 tsp nutmeg
- 1 tsp good quality celtic salt
- 1 good sprig of fresh tarragon
Place the lid on the pan and cook for about 5 minutes.
Add 5-6 cups of organic or homemade vegetable stock.
Bring it to the boil and then allow to simmer with the lid on until the vegetables are soft and tender.
When the vegetables are ready, blend the soup.
Add 1/4 cup cream.
Serve with a garnish of a few sautéed mushrooms, a swirl of homemade chilli oil (recipe below) and some fresh parsley.
Homemade chilli oil
Add to the saucepan:
- 1 cup vegetable oil (I used olive oil and it worked really well)
- 1 star anise
- 1 tbsp grated ginger
- 1 tbsp curry powder
- 1 tsp tomato paste
- 1-2 chopped red chillies (depending on how hot you want it)
- Grated zest of 1 lemon
Bring it to the boil slowly using the lowest heat possible.
* Hot oil fries so don't use a high heat
Then turn the heat down once it is boiling and allow it to gently simmer for about 20 minutes.
Take it off the heat completely, allow it to cool.
Strain into a glass jar.
It can keep unrefrigerated.
Seasons are quickly changing here in the Southern hemisphere and already I am hearing and seeing a lot of people struggling with a cold or the flu.
It is a common time of year to get sick but this doesn't mean it can't be avoided. After all, prevention is better than cure. The most important thing is to keep our immune system strong so that it can fight off any nasty bugs that come along. Luckily, we have the chance to help out our immune system every time we eat.
- So here are a few things you can do to boost your immunity and keep that cold at bay:
- Prioritise your rest and sleep time
- Get to bed earlier
- Stay hydrated - you may not feel like drinking water in the colder months but it is so important to keep up your filtered water intake.
- Add a squeeze of fresh lemon to your water
- Put a little extra ginger in your morning juice and even try add a splash of apple cider vinegar
- Drink more herbal teas (peppermint and rooibos are great). You can even make your own fresh lemon and ginger tea.
- Avoid mucous forming foods, especially dairy and sugar
- Eat more fresh fruit and vegetables. Citrus fruits are in season during winter so load up on lemons, oranges, mandarins and grape fruits while you can to give your body that vitamin C hit it needs.
- Maintain a well balanced, healthy diet. Just because it is winter, it doesn't mean you can let go of your normal healthy eating patterns.
- Keep moving. Don't neglect your exercise routine.
- Reduce your alcohol intake
- Increase your vitamin C and zinc intake. These are essential for boosting immunity and fighting that flu.
- Dark green and red vegetables are high in vitamin C so pile your plate high with spinach, broccoli, tomatoes and all things green.
- Try adding some raw garlic (high in antioxidants) in to your diet daily. Garlic has anti-bacterial and anti-inflammatory properties and keeps our immune system strong.
- 2 sliced lemons
- 1 sliced cucumber
- 1 big handful of fresh mint
- 1 tablespoon grated ginger
- 6 cups filtered water
Leave in the fridge over night and drink the whole thing the next day. Use a sieve to pour the water so that it is nice and smooth.
This vitamin water is incredibly refreshing and full of flavour. Perfect for a hot summers day or to sip at work and stay hydrated.