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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: August 13, 2019August 13, 2019

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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 👍 . 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 £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 £13BILLION worth of yearly food waste I created my left over 'Thai delight' 😂 . 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 😂 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! 😂 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! 👍 . So out of curiosity what would you spend your saved £470 on?? . Im thinking a flight to somewhere less rainy!! ☔☔😝 Mastering Rock-climbing!! . Jokes... this was me just clambering up a pretty rock for the gram 😂😂👍 . 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 happiness🤓 😀 (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! 😊👍💪 Variety is the spice of life! And this spicy number has a fair bit of variety 👍 . I don't know about you but I quite often find myself going to the same type of veg and not trying to cook with different things. . So today, with the help of my @doctors_kitchen cookbook i made a coquina squash and celeriac jerk curry. Yummm!! . Instead of plantain I used some un-ripe bananas for some real Jamaican vibes and i LOVED the suggestion to roast the squash skin as a crispy topping 😍 . Mixing up the veg we eat is SOOO important for helping to keep our gut microbiome diverse and working as effectively as possible...and why should we bother?? Because our mood, energy, immune system and even hormones are created there 😀😀👍👍 . Now what new veg have you been wanting to try for a while?! Let me know! Is the view worth the climb?? . Every day we take a step towards the life we picture for ourselves and whether we realise it or not, the decisions you made today are shaping your future. The hike to the top can be uncomfortable and frustrating but as everyday passes you have to KNOW that at some point you WILL reach the top. . Today i took time to make sure the vision I am working towards is as spectacular as I could ever dream of. Having clear thoughts about where i want to be is a huge reassurance for me because like this honeymoon hike in Kotor 😍, i know that it will be worth the effort. If you're getting a little lost on your journey why not dedicate some time right now, or in the morning to be clear on where you're going. If you are feeling brave you could always share your goals with me below as I'd love to get excited with you about them 😍😍💕💕 Why you should take 'wellness' pages with a pinch of pink Himalayan salt 😝😋 . Here is me reeeeally enjoying a generic 'nutritionist approved' type food at @avobarlondon and a green smoothie. Sooo good and something that I truely enjoyed. . Scoll right and you will also see an AMAZING banana jam and salted caramel ice cream pie (with bee pollen honeycomb) from @chinchinicecream. Something that you might not see often on a 'wellness page'. . Why i think that it is important to share is because this pudding blew my mind. It was so tasty and was one of the highlights of my trip to London! . Although i probably wouldn't want to eat it everyday as it would probably lose its intensely yummy appeal... I think its so important that you can eat puddings like this with NO GUILT! Why should food have the power to make you feel guilty? . I also think that not sharing that part of my day would have also been easy...leaving you with the illusion that my diet is 'perfect'. Well just so you know... There is no 'perfect' way of eating but my mix of jerk burgers, icecream, kimchi bimbimbap, cocktails and green smoothies were pretty perfect for me this weekend 😊😊💕💚 . What was your fave food of the weekend?? Quick whilst its still sunny!! Make some frozen yogurt bark 😂👍 #essentials . Soooo easy. Just mix 500g of greek yogurt with 2tbsp of honey. Then splat over a baking tray and top with whatever your heart desires. . I threw on some blackberries, strawberries and almond flakes. . Freeze then smash it in to pieces and eat 😊 . Perfect for some Summery Sweetness 😎 I am grateful that you can always make me smile. . I am grateful that you share my sense of adventure to see new places and explore new things. . I am grateful for the times you randomly bring me flowers for no reason. . I am grateful that we made long distance work. . And most importantly I am grateful that you get as excited about food as me 😂😍 @sibry1 What people in your life are you grateful for?? 😊💕💕 Whatcha been lifting bro?? Just some cod 😂😂👍💪 . What an awesome day we had at #cardiffbitefestival 😍 unlike other food festivals where you normally just have to commit to one dish, here you had some awesome chefs cooking dishes which were just £3 each. So tasty! . We had rarebit cheese topped chips, cod with garlic and seaweed, indian cauliflower taco, persian lamb in a cracker then all the cheesecakes. . Carrying on from yesterdays post I made sure I really took notice of all the food and reeeeealllly enjoyed my lemon and ginger crumb cheesecake for pud (see stories) 😍 When we are mindful and appreciate our food I genuinely believe we give ourselves the best opportunity to digest and absorb all the goodness within them. . When we are stressed and distracted around food our body isn't prioritising digestion and even the tastiest food can taste dull! . 3 tips to support mindful eating is to: 🙏 Avoid reading, scrolling on insta or watching tv during eating 🙏 Give youself enough time. Having to be somewhere else in a short amount of time encourages quick eating, less chewing and potentially less enjoyment! 🙏 Get creative! If your food is displayed in an attractive way you are more likely to take more notice, give more time for saliva to start a flowing (first stage if digestion gang!) and hopefully you will naturally take more time to notice flavours and the experience. Its hard to be mindful all the time but maybe start with one meal. . Can you look to be more mindfup at dinner today? Take your time, take notice of the flavours and bloody well enjoy yourself! 😍😍 . Let me know if you give it a go! 💕🥑 So do you fall into the trap of thinking there are ‘good’ and ‘bad’ foods?? I know I used to! 🙈 . When you slowly start to realise that food is just food and that all foods can be included in a healthy lifestyle you slowly start to see how this labelling is a little crazy…it just means that when we eat these foods which often give us a big old splash of dopamine (that happy ‘reward’ hormone), our thoughts often turn into negatives as we feel we have ‘failed’ or have no will power. . This downward spiral is then more likely to make us want and NEED some more of that dopamine….hello binge! 😣🙈 . Having a healthy relationship with foods is about trying to slowly break down those labels. . Introduce different foods into your day without judgement and give yourself PERMISSION to enjoy the things that you have previously restricted. . Scared that you will then turn into a crazed cake eating machine? It’s completely normal to go overboard to start with, but when you begin to realise that those foods will always be there, you will naturally start to find these foods far less exciting and develop a more peaceful sense of control around them. . So this weekend is there one food that is on your ‘naughty’ list? Why not try to enjoy this food without judgement and make peace with it. . I’d love to know what food you’re going to enjoy! I’m going to a food festival tomorrow so will share some of the yummy foods I’ve enjoyed with you on my stories!! . Have a lovely Friday evening! A heatwave wouldn't be the same without a super quick Summer Salad! . Mackerel salad with apple and walnuts 😍 the saltiness of the mackerel pairs beaut with the sweetness of the apple and then when you add walnuts your brain, body and taste buds just thank you even more! . To add a dressing without any added nasties I made a super quick tzatziki dressing to plonk on top 👍 . All I did was: ➡️ Grate half a cucumber and squeeze out any moisure (in batches by hand is easiest!) ➡️ Add to a bowl and add 4tbsp of greek yogurt ➡️ Add a minced clove of garlic, 1tbsp of olive oil and half a juiced lemon ➡️Chop up 1tbsp of mint and add along with a good grind of salt (i used pink himalayan) ➡️ Give it a good mix and dollop on top! Yummmm and now theres plenty more for upcoming salads and meals. Let me know if you try it or whether you have a fave Summer salad! We have 2 new beautiful members in our family!! No not these 🥑😂 but our ridiculously gorgeous nephews (Charlie and Macsen) born just 1 month apart. How amazing are Women's bodies that we can create something so incredible and perfect?!! 😍 . Our bodies totally deserve our respect no matter what shape, size, colour. . Your body is awesome and you are awesome too 😘
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