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Mind Nourishing. Nutritional Therapy

Mind Nourishing. Nutritional Therapy

Bringing happiness to your plate, body and life

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By: mindnourishing June 27, 2019

Egg muffin

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Egg muffin

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Salted Peanut Butter Birthday Brownies! My favourite person in the whole wide World turned 30 today and to celebrate we ate all the yummy food 😍 My contribution to this food fest were these brownies which I made by: 🍫 Heat the oven to 180degrees and line a baking tray with greaseproof paper. . 🍫 Melt 100g of dark chocolate with 170ml of olive oil and 250g of dark brown sugar on a hob. . 🍫 Cool slightly then add 85g plain flour, 85g of cacao (or cocoa), 100ml of milk and 4 eggs. Whisk until smooth. . 🍫 Stir in 50g of salted peanuts and transfer the mixture to the baking tin . 🍫 Mix 30g of peanut butter with around 30ml milk and beat until the consistency of double cream. Then drop spoonfuls of the mixture on top of the brownie mix and use the handle of a spoon to swirl the mix. . 🍫 Scatter over a few more peanuts and bake for 15-20 minutes until its set on top but a little soft inside. Tadarrr! Not particularly something you'll want to bake every weekend but get it in your belly when your after some extra happiness! πŸ’• I hope your weekend was filled with as many smiles as mine was πŸ˜ŠπŸ˜ŠπŸ˜ŠπŸŽ‰ Mixing up the brekkie! . Overnight oats topped with a bit of grated apples, creme fraiche and cinnamon toasted seeds πŸ‘ . Iv had these for the last 2 days and they make such a lovely change from porridge 😊 . βœ… Just weigh 150g of oats and mix with 300ml of milk with a splash of vanilla essence. I then separated into 2 jars . βœ… Toast 100g on a frying pan with mixed seeds with a tsp of coconut oil and 2tsp of cinnamon and put aside . βœ… Leave the jar overnight. . βœ… In the morning top the oats with half a grated apple (per jar), put 1tbsp of creme fraise on top along with the seeds. . Quick, tasty and full of fibre πŸ‘ . What overnight oats do you like?? I now want to try more! Pushing past your set food 'boundaries'. . Pastry isn't something that I would normally go for. Not because i dont like it, but because it didn't sit in the 'healthy enough' category that a previous me labelled it as. . These associations are quite natural but it's good to challenge where they come from and notice whether these 'food police' thoughts have your best interests at heart. . So when this recipe caught my eye I thought I would give it a go as something a bit different and wowweeee its good! 🀀🀀 . It is also ridiculously easy... All you do is: βœ… Heat the oven at 180degrees. βœ… Slice 200g or mushrooms and finely chop 3 sprigs of rosemary. βœ… Mix the mushrooms in a bowl with 1tbsp of olive oil and half the rosemary. βœ…Roll out a sheet of pre made puff pastry then spread out 2tbsp or creme frais leaving a centimetre around the edge βœ… Then add the mushroom mix then scatter the rest of the rosemary βœ…Chop up one roll of goats cheese and also add. . Then heat for 25mins. Remove, add watercress as a side and eat with a happy heart and singing happy tastebuds. . Once done, sit back and identify if you have any other restricted foods that might actually bring a lot of happiness into your life 😊 Food is there to be enjoyed and no food is 'bad'. . If you want info on how to work with me 1:1 make sure you head to my bio for the link πŸ’•πŸ₯‘ Low carb Japanese FEAST! This pile of lushousness is Nasi Goreng and I think you need it in your life... Especially as this low carb cauliflower rice version gives you all the flavours with even more fibre goodness. For two portions: . ➑️ Chop 1 chilli and 4cm of ginger into small bits. Add to a bowl with 1tbsp of sesame oil and 2tbsp of soy sauce and mix. . ➑️ Slice up 2 pork steak and add to the chilli marinade for 5 mins to soak in the flavours . ➑️ In the meantime cut up 1 cauliflower into florets and use a food processor to blitz into rice consistency . ➑️ Peel 2 carrots and use the peeler to create ribbons. . ➑️ Put 'rice' in a pan and dry fry on a low heat for around 8mins. Wilt 2 handfuls of spinach in the last 2mins. . ➑️ In the meantime, heat the pork and marinade in a pan for around 6 mins, then add the carrots for a further 3 minutes. . ➑️ When fully cooked remove the pork mix and keep warm whilst you use the same pan to fry 2 eggs. . ➑️ Then plate it up, maybe add some gut friendly kimchi into the mix and ta darrrr youve got yourself a tasty Japanese treat! Hands up of you LOVE Japanese food! πŸ™‹πŸΌβ€β™€οΈπŸ’• Unapologetically me 😁 . I get grumpy if I sit still for too long. I will always snack whilst cooking dinner. I love being around people but also love being by myself. I am so passionate about some ideas I have but can burn out before completing them. I can sometimes forget someones name immediately after they tell me. I am constantly learning about nutrition and often have to challenge my own biases. . Like anyone i have good traits and not so good traits and although this is me now, I know that this might not be me in 10 years time. . Our brains can constantly change and we have the ability to continue to learn and grow. I take every opportunity I can to better myself, learn new things and take on new healthier habits. . You have the ability to improve yourself with every day on this Earth. Is there something you want to learn, do, change?? . What can you do today to get closer to that goal?? . All it needs is that first small step and you are already closer πŸ’•πŸ’• See ya Summer!! Anyone else mourning warmer days after just one or 2 drizzly ones?? πŸ˜‚πŸ™ˆ Along with my blanket and layered jumpers, im also craving warm foods for the soul. Warm and fuss free foods ideally! So after a sneaky tray bake recipe book find in the library (yes im a recipe book fiend so can no longer fit any more in the house longtern πŸ˜‚), I now love the idea of chucking all my dinner ingredients in a tray and letting something else do the hard work for me πŸ‘ My usual 'go to' is simply roasting chicken thighs, whole cloves of garlic and a ton of chopped up veg... This meal however was a little fancier. For this cheeky prawn tray curry you need to: 🌢️ Roast 200g of cherry toms (halved) in the oven along with a sliced onion, grated ginger (about 2cm), some ground turmeric (half a tsp), ground cumin (1tsp), chilli (1tsp) and ground coriander (1tsp). . 🌢️ Roast for 15 mins then squash the tomatoes, chuck in a tin of coconut milk (or less if you want it thicker), 350g of raw prawns and 100g spinach . 🌢️ Roast for a further 10mins until the prawns are pink then serve with some added chilli and coriander . I added okra (lady fingers) on the side as I loved them in India and they were on offer but you could always just roast extra peppers at the beginning or add green beans with the spinach for an extra hit of goodness. . Simple. Tasty. Warm and faff free for those darker, less enthusiastic evenings πŸ’• Do you have any other quick tray meals you love??? Super easy, healthy cookies!! . Want sweet vibes without the faff and sugar dump? . I gotcha... All you need is: . 1 ripe medium 🍌 100g oats Tbsp coconut oil 2tbsp Honey Sprinkle of choc chips (optional!) . Mush the nana and mix with all the other ingredients. . Form 4 cookies. . Let it settle for 10mins for the oats to soak up some flavour then cook for 15 mins at 180 degrees. . I left them in a little longer by mistake which is why mine are on the 'crispier' side 🀣 Meh... Still taste yum! . I also like using ripe bananas by freezing them and using them in ice 'cream' or smoothies. . What do you use ripe bananas for?? πŸŒπŸŒπŸŒπŸ‘ 🌈ONE LOVE 🌈 Awesome day witnessing #cardiffpride today. So much love, encouragement and support for people no matter who they were and who they loved. . In a World where we are so often only shown the negative, witnessing the positives in such mass makes my heart fuzzy β™₯️β™₯️🌈 . I hope you also had a heart fuzzy day too πŸ˜˜πŸ’• Repeat after me... . ❀️ I am thankful every day for my health that is keeping me alive ❀️ I am totally unique and that is why i am so important ❀️ I have everything within me right now to create the future I dream of ❀️ I have the potential to make this World a better place . Remember to believe in how bloody awesome you are. . Take the time to look over these words and really feel them. . I wrote them for you 😊❀️❀️ BEETROOT BROWNIES! 😍🀀 . Now i don't want to blow my own trumpet but these might be the yummiest thing iv ever baked... Seriously, you need to make them! . These brownies not only taste good but I've slipped a few gems of goodness in there too for some added feel good factor πŸ‘ . You'll need: ✴️75g unsalted butter, at room temperature, plus extra for greasing ✴️350g raw beetroot, trimmed and cut into large wedges ✴️300g dark chocolate (70% cocoa solids), chopped into small chunks ✴️2 eggs ✴️200g granulated sugar ✴️2 tsp vanilla extract ✴️1 tsp salt ✴️4 tbsp plain flour (gluten free if you need) ✴️4 tbsp cacao powder ✴️1tbsp tahini (optional drizzle icing) . To make: 1.First boil some beetroot! I chopped them in half and boiled for about an hour (or until really soft) . Once done and cooled slightly the skin peels off really easily! . 2. Heat the oven to 180C. Grease and line a 20cm x 30cm baking tin with baking parchment. Drain and whizz the beetroot in a food processor until you have a coarse purée. Reserve 1 tbsp purée for the icing. . 3. Melt 200g chocolate with the butter in a large heatproof bowl over slightly simmering water; remove from the heat and set aside. . 4. Whisk the eggs, sugar, vanilla and salt in another bowl, then beat into the chocolate mixture and stir in the beetroot purée. Sift in the flour and cacao, add the remaining 100g chocolate chunks and fold everything in until just combined. . 5. Pour into the tin and bake for 35-40 minutes, until a crust has formed. Cool completely in the tin. . Before serving, spoon the reserved beetroot purée with the tahini carefully loosen with a few drops of water, if needed then drizzle over the top. . Then enjoyyyyy every last crumb and let me know what you think! ❀️❀️ Fancy an extra Β£470 a year?? . Thats the estimated amount of food an average family throws away EVERY year... Mental. So not to add to my own stats and add any more to the UKs Β£13BILLION worth of yearly food waste I created my left over 'Thai delight' πŸ˜‚ . To create this delight, all you need is a red cabbage thats been in the fridge for a while (or any other veg lingering!)... Then chop up and chuck in the oven with some olive oil. I then foraged a battered cod piece from the dark edge of the freezer to act as the protein power of the meal. . Then the sauce was carefully constructed with an opened pack of coconut cream (leftover from another meal) and some thai red curry paste that I havent got a clue how long has been there πŸ˜‚ I also added a splash more milk to make the cream go further. . When the veg and cod was ready, I chucked some udon noodles (yes hidden top shelf) into the warmed liquids and added the veg. Serve in bowls, add spring onions and chilli flakes because chances are they needed using up too and voila! A faff free, environment saving fridge tapas Thai delight! πŸ˜‚ The moral of this story however is not to particularly go and buy these ingredients (although i did really enjoy it!)... Its about being a little brave and going outside your usual 'conventional' meals to try and avoid unnecessary food waste. Meals can be haphazard and thats ok! You never know... You might just find a new fave combo! πŸ‘ . So out of curiosity what would you spend your saved Β£470 on?? . Im thinking a flight to somewhere less rainy!! β˜”β˜”πŸ˜ Mastering Rock-climbing!! . Jokes... this was me just clambering up a pretty rock for the gram πŸ˜‚πŸ˜‚πŸ‘ . Howeveerrrr physical activity (like rock clambering) can obviously have a HUGE impact on our happiness and is often an element of someones life that I touch upon in my client's 1:1 consultations. . A recent study on almost 12.5k students found that spending less time being sedentary and more time being physically active was associated with having higher life satisfaction and happinessπŸ€“ πŸ˜€ (Pengpid and Peltzer, 2019). . I don't know about you but I can definitely relate to this as the days where I sit at my desk for long periods without a break are often the days i feel the most bleurgh! . To give you an insight of my PA habits and how I keep my mind nourished, i usually go to the gym about 3 times a week mixing up HITT classes and weights... I play football twice a week and try to do yoga most mornings. . I also love getting outside to run and walk whenever im feeling a bit fidgety working from home! . Im not perfect and do find that I probably need to factor in more movement breaks throughout the day but I have started making changes like parking in the furthest car parking spaces and even getting off a stop early on the train. Do you have any other tips to reducing time sitting and 'upping' time we're 'up and about!?' . Lets share some tips and get our happiness juices flowing! πŸ˜ŠπŸ‘πŸ’ͺ
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