To shop Lovegrove Essentials products, visit their online store HERE.
To shop Lovegrove Essentials products, visit their online store HERE.
Last week we tried out our pasta machine (purchased from a charity shop over a year ago) for the first time, and made buckwheat pasta. It was a great success, and it was much easier than I thought it would be. We used two eggs, buckwheat flour and a little bit of water, then rolled it through the pasta machine in the usual way. After this, we left it to dry for about 5 mins, then rolled again through the spaghetti cutter, and blanched in boiling salted water for maybe 5-6 minutes. Then we rinsed it in cold water and drizzled olive oil over it and set aside to be heated in the pasta sauce, which I will get onto now. You can obviously just use normal dried pasta, as you probably have better things to do, especially on a weeknight. Also shop-bought dried egg-free pasta makes the dish vegan.
I’m not vegan, but I don’t eat meat or dairy, and I can’t eat wheat. I had been eating a lot of shirataki noodles and pasta, in order to keep my carb intake down, but because they come shrink-wrapped in plastic, we have decided to stop buying them and try to also reduce our plastic consumption. This sauce idea came to me after craving a creamy-tasting risotto. I thought I would experiment with trying to create a vegan version of a rich, Italian dish.
Dried Porcini Mushrooms (I got these from Lidl), soaked in hot water for 40 mins
Chestnut Mushrooms, sliced
One Onion, finely chopped
Three garlic cloves, finely chopped
Freshly ground black pepper
Olive Oil (or similar)
Splash of White Wine (optional)
The Mushroom Water (from the dried mushrooms)
200ml (ish) unsweetened Soya Milk
2 Tablespoons of Vegan Protein Powder
One Teaspoon of Gluten Free Flour (or similar)
Gently fry the onions until they are soft, and then add the garlic and fry for a further 3 minutes. Cook them on a medium heat and make sure you don’t let the garlic catch or burn. Once they have softened, remove them from the pan and put them to one side.
Using the same pan, fry the chestnut mushrooms in a little more oil or vegan butter, with the salt and pepper (to taste) until they have a nice golden brown colour to them. Set these aside with the onion and garlic while you prepare the rest of the sauce.
In a jug, mix together the soya milk, protein powder, flour, white wine and some of mushroom water (about 100ml but make sure it’s not hot). Beat the mixture until it’ is smooth with no lumps, then heat the mixture in the frying pan and whisk it gently as it heats. It should start to thicken into a creamy-looking sauce. Once it has started to thicken, add in the cooked mushrooms, the softened porcini mushrooms, and the onion and garlic mixture, and continue to heat the sauce. Once you are happy with the texture (it will continue to thicken the more you heat it) then you can remove it from the heat and stir in the cooked pasta. Allow the pasta to heat up in the sauce before you serve it, and be sure to check the seasoning.
Serve on warm plates, with freshly chopped basil, more black pepper and truffle oil for extra flavour and richness.
As a wheat-free foodie, I love this ‘bread’ and I make this probably twice a week. It’s become a big part of our diet, which is really saying something when you live the man who literally wrote the book on bread! What Daniel Stevens doesn’t know about baking isn’t worth knowing, so the fact that he’s adopted this recipe into his repertoire is a pretty big deal for me. It’s super high protein and wheat free, packed with fibre and can be topped with sweet or savoury things. It has a dense texture, similar to rye or pumpernickel bread, and also makes great crostini or bruschetta.
200g Oat Bran (you can get this in most supermarkets now, in the cereal aisle, or Holland & Barrett do a fine cut one which is my favourite)
2-3 Eggs, or vegan equivalent
2 Tablespoons of Greek Yoghurt or vegan equivalent
Pinch of sea salt
1 Table spoon of Olive Oil (or similar)
Seeds, nuts or dried berries (optional)
Pre-Heat your oven to about 180*C and line a tin with baking paper. I usually use a round 8 inch cake tin, and line the bottom with a circle of baking parchment.
Use two large or three medium eggs, egg replacer or aqua faba (chick pea or bean water) of an equivalent amount and beat with a fork or whisk.
Add the oat bran in table spoons, starting with about six. Keep adding until you have a thick paste.
Then add the greek yoghurt, or vegan alternative (almond or Soya milk is fine) and mix in, loosening the paste. Beat in half a teaspoon of baking powder at this stage also, and add some salt and a drizzle of olive oil.
Once you have the basic mixture, you can add seeds (I use sunflower, linseeds and pumpkin seeds), nuts or dried berries to create different flavours of bread. Goji berries would work really nicely and would add a delicious sweetness.
Once you’ve added your extras, scrape the mix into your baking tin. You can add more seeds to decorate the top before you pop it in the oven if you like.
Bake at 180*C for about 30 mins. I have yet to burn a loaf of this bread – it seems you can cook it for quite some time before it even begins to colour! You may a get a little rise from the baking powder and eggs, but not much.
Check after 20 mins and see if you want the top to colour more. Once it’s golden brown, remove it from the oven and tip the bread out onto a wire rack to cool. It doesn’t slice very well when it’s still warm, so you’ll have to be patient before you try it!
Top with organic grass-fed butter or avocados and tomato salsa, smoked salmon, peanut butter and homemade jam, marmalade… The list is endless!! I’ve yet to find something it doesn’t go with 😀
Physically, there are many symptoms of liver imbalance from the obvious to the very subtle, such as feeling a lump in the throat, or problems with tendons or eyes. One of the first signs is related to your emotions, specifically your temper: are you suffering from anger, stubbornness, aggression or irritation? When you’re thinking about a detox for your liver, you need to consider your general constitution. Some people are still physically strong, despite needing a liver detox, while some show signs of physical weakness. Another effect can show in your digestion – are you constipated, or the opposite? Do you suffer from colitis or IBS?
With an appropriate diet and a sensitive yoga routine you can have a massive effect on your physical and emotional state, especially after a period of excess like Christmas and New Year! So make a note of your emotional and physical states, however unconnected they might seem, before you start and check how you feel as they days progress.
Some general rules for your Diet:
Yoga for the Liver:
How to access the liver? First and foremost, use your arms. Couple this with standing forward bends, abdominal work and some gentle twists and you’ll have a routine of benefit to the liver.
1. Half Uttanasana (wide feet) with hands on a ledge/windowsill.
2. Uttanasana – feet hip width, hands to the floor or legs, keep the legs strong and release the spine down.
3. Padangusthasana – really pull on your toes to look up, then bend the elbows wide to draw yourself towards your legs. (Have a read of this first: https://iyengarhomepractice.wordpress.com/tag/padangusthasana/
4. Adho Mukha Svanasana into Urdhva Mukha Svanasana, first using a chair and then from the floor if you are able.
5. Finish this section with Adho Mukha Virasana. (As you are in this pose, do you notice the feeling of ‘freshness’ coming through?)
6 & 7. Tadasana and Urdhva Hastasana X 2, then maintaining Tadasana: Extend your arms behind – lift your chest and open those armpits! X 2
8. Ghomukhasana X2
9. Navasana – use support if needed, and LIFT your sacrum and chest.
11. Jatthara Parivatanasana – bent legs, draw knees close to opposite elbow.
12. Passive backbend – get the support right under your shoulderblades, not your waist, so your arms must be high. Breathe into the rib cage/diaphragm area, especially areas where you feel tightness. Let the breath open and extend those areas.
13. Supta Baddakonasana.
After a few days, if you’re feeling better and suddenly find you have bundles of energy, Surya Namaskar is the best way to start your day. You can slow it down and step rather than jump if you prefer. http://bobbyclennell.com/MYoga.html (Please observe the restrictions at the bottom of the page.)
After a long week of New Year celebrations, Daniel and I were keen to get ahead on 2018 and do a full de-clutter of the house – re-arranging furniture, hoovering behind things and taking stuff to the charity shop. I had a horrible cold, and we had both over indulged at Daniel’s dad’s house earlier in the week. Needless to say – we were both feeling pretty tired and needed a serious energy boost to get the productive weekend we had in mind off to a good start. Enter my Green Energy Juice. Packed with nutritious dark green plants (full of mood lifting B-Vits) and metabolism-boosting spices, this high-protein juice delivered the kick-up-the-butt that our minds, bodies and digestive systems needed.
300ml pressed Clementine Juice (can use orange or another fruit. Pineapple is great too.)
Half a cucumber, chopped into chunks (organic if possible)
Kale (I love the frozen balls you can get in supermarkets these days)
Ginger (fresh or frozen into cubes)
Large pinch of Black pepper (freshly ground)
1 whole Red chilli (optional)
2 Tablespoons of vegan protein powder (I use Pulsin Protein)
2 Teaspoons of Powdered Spirulina
Pour the juice into a high-performance juice blender (NOT a juicer as it removes too much of the nutritious fibre from the veggies).
Add the veg and spices, and a few cubes of ice if you like it really cold. Blend the whole lot for about 30 seconds. This makes enough for two people, so share between two glasses and feel the instant benefits of this delicious juice.
Don’t forget to share your juice with us! Tags us in your pics on Instagram, Facebook and Twitter and help spread the juicy love <3
Pre-solutions? Things you do before Christmas to make your New Year resolutions easier to keep.
GET A GRIP – Everywhere you turn, piles of pointless calories: tubs of sweets, mini
chocolate bars, bowls of crisps and peanuts, mince pies, and (my favourite) cheese footballs. You’re going to need a steely resolve to avoid these so rather than feeling sorry for yourself, recognise that the instant gratification you get for saying, ‘No thanks’, is worth ten times the long-term misery of succumbing.
TONE UP YOUR LIVER – Use your exercise routine to stimulate liver circulation by adding some deep stretches and working your arms more. We tend to think that twists will help, and they do, but using the strength of your arms, and stretching them over your head allows access to the liver. (Look out for the New Year Yoga Routine coming soon!) Foods to eat include sprouted grains/seeds/legumes, micro-algae, spices and herbs – cumin and turmeric – and lightly cooked brassicas like cabbage, cauliflower, broccoli and (guess what?) brussel sprouts! Avoid sugar, and carbs generally – you really only need 130g per day, a few small potatoes and the odd slice of bread, but more about that in the New Year blog.
3:2:2 – Alcohol, and managing your intake needs careful planning. Divide your weekdaysinto blocks of days 3:2:2. Look at your diary and map out the points during the festive season when drink will be the theme. Then, depending on your natural habits, order your blocks of days into non-alcohol, low-alcohol and party time. This is a much better system than all or nothing. You can use one of the goal setting apps to keep track – I like HabitHub.
PLAN AHEAD – Forewarned is forearmed: if you’re going to make a success of this, and above all enjoy yourself, you need to plan ahead so you can have the kind of Christmas season you won’t regret afterwards. Take each day as it comes and think through how you’ll avoid the trip wires: exercise first thing, don’t skip proper meals, carry healthy snacks with you, and if you’re eating out, make sure there’s water on your table, not just wine!
HAPPY NEW YEAR! We’re all human and we won’t get it right every day of the holiday season. So put yesterday behind you and concentrate on getting today right and you will be moving in the right direction. Give your body and mind a merry Christmas and a happy New Year too!
They can be served hot with mushroom gravy (for the vegan guests) or go against the grain (sorry – couldn’t help myself!) and wrap them in bacon and serve with a meaty gravy. They’re also really tasty with a cranberry jelly dip 🙂