Cider Poached pears with spices and toasted almonds

At the July residential yoga weekend, I wanted a dessert that would be light, yet full of flavour and would round off a fairly substantial meal without leaving guests with that “heavy” feeling. This was a huge hit, and I’m delighted that this recipe will be featured in the December issue of Bee Green Magazine, but just for subscribers. In the meantime, here’s a sneaky peek:

This is such an easy recipe to make. It would be a lovely way to end a meal with friends and it doubles (or triples!) up easily too. The orchard on the farm is full of pears, plums and apples right now, and I can’t wait to make the most of the season’s bounty at our next Yoga weekend in October. There are still places left, so if a weekend of yoga and delicious food in the depths of the Dorset countryside sound good, do get in touch.

Ingredients (serves 4)
4 firm ripe pears (Conference pears work well)
500ml bottle cider (medium/dry)
50g demerara OR golden granulated/caster sugar OR Honey/Maple Syrup/Agave
1 cinnamon stick or 1tsp ground cinnamon
6 cardamom pods (swap for cloves, all spice or ground nutmeg for a more “festive” vibe)
1-2 tsp pink peppercorns
60g toasted, flaked almonds
Extra thick cream, greek yogurt or coconut yogurt, to serve.

Method
Peel the pears, leaving the stalks on and set aside. Place the cider, sugar and spices into a large saucepan with a lid, give it a good stir, then place the pears in and put the lid on. Simmer over a medium heat for around 20-30 minutes, or until a round bladed knife passes easily through the thickest part of the pear. Carefully, remove the pears from the poaching liquid using a slotted spoon, set aside and keep warm. Turn the heat up under the poaching liquid, and with the lid off, reduce until thickened and syrupy. Remove the cardamom pods and the cinnamon stick but keep the peppercorns in. Put the pears into individual serving dishes, spoon over the syrup and sprinkle with toasted almonds then serve with a dollop of cream or your favourite yogurt or dairy-free alternative on the side.

 

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Summer Refresher

The weather this summer is very thirsty work, and with Wimbledon and the World Cup looming, we all need a thirst quencher to slake our thirst before we start the celebrations.

Whenever friends and family are around, I make this big Jug of Summer from the herbs outside the back door. I make it a few hours beforehand, or leave it overnight in the fridge, so the taste of the lemon balm and mint really does come through.

Put a large sprig of lemon balm and mint in a jug. (You could also use lemon grass.)

Fill two thirds with water.

Add 6-10 thin slices of cucumber, half a lemon (thinly sliced) and squeeze in the rest of the juice.

If you like a little sweetness add a dash of elderflower cordial.

Leave to steep for a few hours.

Top up with ice before serving.

And if you haven’t heard about the magical effects of cucumber water, may I present Macka B: https://www.youtube.com/watch?v=SVfNrNcvlto

Creamy Porcini Mushroom Pasta

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.

Ingredients:

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

Sea Salt

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)

 

Method:

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.

 

HDB xx

 

Top 10 Reasons & 101 Foods for a Low-Carb Lifestyle.

The low-carb lifestyle is not just ‘another fad diet’. It’s a method of enjoying your food, staying healthy through your life, and eating in a way that supports your mental and physical well-being.  We all want to look and feel our best, and so much excellent research has been done now into this that we think it’s really important to understand a  bit about the science behind it.

And to help you make a start, here a list of 101 low-carb foods (approx – we haven’t counted!)

Top 10 reasons for low carb living:

1. The low-carb lifestyle.
First point, this isn’t about a ‘diet’ in the old, weight loss sense of the word. It’s about salmon-dish-food-meal-46239.jpegyour lifestyle choices. You can manage your health by keeping your carb intake at a sensible level, and manage your weight by reducing that a little further.

2. Eating low-carb foods reduces your appetite.
Because of its effects on blood sugar levels and therefore cravings, one of the best things about eating low-carb is that it leads to a natural reduction in your appetite. Gradually, your appetite tends to go down and you often end up eating much fewer calories without trying. To manage hunger pangs at key points in the day (11, 4 and pre-dinner snacks) we have developed some easy and quick little recipes for sweet and savoury stopgaps HERE.

3. Managing your weight with a low-carb lifestyle.
Studies show that people comsuming low-carb foods lose more weight, faster, than people restricting their fat intake… even when people are actively restricting calories. One of the reasons for this is that low-carb diets tend to get rid of excess water from the body. Because they lower insulin levels, the kidneys start shedding excess sodium, leading to rapid weight loss in the first week or two (1, 2). In studies comparing low-carb and low-fat diets, the low-carbers sometimes lose 2-3 times as much weight, without being hungry (3, 4). (It’s true – we’ve been there!) So if you find you’re losing weight, add in a portion of healthier carbs when you have reached your goal weight.

4. A low-carb lifestyle should lead to a drastically reduced risk of heart disease and tdiabetes-blood-sugar-diabetic-medicine-46173.jpegype 2 diabetes.
A large percentage of the fat lost on low-carb diets tends to come from the harmful fat in the abdominal cavity that is known to cause serious metabolic problems. We have both subcutaneous fat (under the skin), and visceral fat (in the abdominal cavity). It this visceral fat is fat that tends to lodge around the organs and can cause serious problems. Having a lot of fat in the abdominal cavity can trigger inflammation, which leads to and exacerbates all kinds of ailments. It also increases insulin resistance, believed to be a leading driver of the metabolic dysfunction that is so common in Western countries today (5). So a low-carb lifestyle should lead to a drastically reduced risk of heart disease and type 2 diabetes.

5. The low-carb lifestyle is better for your heart, triglyceride and cholesterol levels.
A low-carb lifestyle is very effective at lowering blood triglycerides, which are fat molecules in the blood and a well-known risk factor for heart disease. It will also increase the levels of HDL (High-density lipoprotein), one of the lipoproteins that carry cholesterol away from the body and into the liver, where it can be reused or excreted. The Triglycerides:HDL ratio is another very strong predictor of heart disease risk. By lowering triglycerides and raising HDL levels, low-carb diets lead to a major improvement in this ratio. (6, 7, 8).

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6. And has a tendency to lower blood pressure.
Having elevated blood pressure (hypertension) is an important risk factor for many diseases, including heart disease, stroke and kidney failure. Studies show that reducing carbs leads to a significant reduction in blood pressure, which should lead to a reduced risk of many common diseases.

7. The effects of low-carb on Type 2 Diabetes is amazing!
When we eat carbs, they are broken down into simple sugars (mostly glucose) in the digestive tract. From there, they enter the bloodstream and elevate blood sugar levels. Because high blood sugars are toxic, the body responds with a hormone called insulin, which tells the cells to bring the glucose into the cells and to start burning or storing it. For people who are insulin-resistant this can lead to Type 2 diabetes, when the body fails to secrete enough insulin to lower the blood sugar after meals. By cutting carbohydrates, you remove the need for all of that insulin – both blood sugars and insulin go way down (9, 10).
According to Dr. Eric Westman, who has treated many diabetics using a low-carb approach, he needs to reduce their insulin dosage by 50% on the first day (11).
In one study in type 2 diabetics, 95.2% had managed to reduce or eliminate their glucose-lowering medication within 6 months (12).
***If you are currently on blood sugar lowering medication, then talk to your doctor before making changes to your carbohydrate intake, because your dosage may need to be adjusted in order to prevent hypoglycaemia.***

8. It can help Metabolic Syndrome.
The metabolic syndrome is a collection of symptoms that is highly associated with the risk of diabetes and heart disease.

  • Abdominal obesity
  • Elevated blood pressure
  • Elevated fasting blood sugar levels
  • High triglycerides
  • Low HDL levels

Amazingly, all five symptoms improve dramatically on a low-carb diet (13). Unfortunately, the government and major health organization still recommend a low-fat diet for this purpose, which is pretty much useless because it does nothing to address the underlying metabolic problem.

9. Low-Carb Diets Improve The Pattern of LDL Cholesterol.
Scientists have now shown that it is the type of LDL that matters. Low-density lipoproteins, often referred to as the “bad” cholesterol, are not all equal. It is the size of the particles that is important.

  • Mostly small particles = high risk of heart disease.
  • Mostly large particles = low risk of heart disease (14).

When you eat a low-carb diet, your LDL particles change from small (bad) LDL to large LDL – which is benign. Cutting carbs may also reduce the number of LDL particles floating around in the bloodstream. Who knew?!

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10. Several Brain Disorders respond well to the low-carb lifestyle.
We need a quick recap of the Ketogenic diet here:
Glucose is necessary for the brain and that’s why the liver produces glucose out of protein if we don’t eat any carbs. But a large part of the brain can also burn ketones, which are formed during starvation or when carbohydrate intake is very low. This is the mechanism behind the ketogenic diet, which has been used for decades to treat epilepsy in children who don’t respond to drug treatment (15). Very low-carb/ketogenic diets are now being studied for other brain disorders as well, including Alzheimer’s disease and Parkinson’s disease (16).

Few things are as well established in nutrition science as the immense health benefits of a low-carb lifestyle. Which makes it even more amazing that we can still find sweets at the checkout, fizzy drinks, crisps and chocolate in vending machines in sports halls, hospitals, schools, blah blah blah! After 40 years preaching this I feel like a stuck record…..

Print out this list of 101 low-carb foods and get going. What have you got to lose?

This is a synopsis of the article written by Kris Gunnars BSc for www.healthline.com. (For more information and some of the research, click on the hyperlinks.)
For more excellent medical information, visit http://thenoakesfoundation.org
For help with diet and recipes, see https://www.dietdoctor.com

 

Hayley’s Oat Bran Bread

IMG_2873-1As 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.

Ingredients:

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

Baking Powder

1 Table spoon of Olive Oil (or similar)

Seeds, nuts or dried berries (optional)

Method:

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 😀

 

Hayley x

Yoga Detox for your liver

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:

  1. Eat primarily vegetarian food, including raw foods and sprouted grains, seeds and beans every day.
  2. Take the biggest meal of the day at lunchtime, eat early and sparingly in the evening. Avoid late meals to allow the liver and gall bladder time to prepare for their regeneration cycle during the night.
  3. For signs of weakness: drink organic apple cider vinegar and honey with warm water – useful for liver imbalance resulting in depression & irritability.
  4. For signs of heat/strength: choose bitter foods such as lemon, lime, grapefruit, rye, asparagus, Milk Thistle Tincture – all these help when anger, aggression, shouting, or splitting headaches are the symptoms.
  5. Once you have spent a few days on this regime, add in some foods for liver regeneration. The chlorophyll-rich foods such as wheat/barley grass, and the micro-algae spirulina or chlorella – all these are useful taken regularly to support balanced liver function. (New post about micro-algae coming soon.)

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.

01 Prasarita chair

 

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.

01 AMS chair

 

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/

01 AMS heels

 

 

4. Adho Mukha Svanasana into Urdhva Mukha Svanasana, first using a chair and then from the floor if you are able.

 

 

 

01 AMV forward

 

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

01 Ghomukhasana

 

8. Ghomukhasana X2

 

 

 

 

01 Navasana

 

 

9. Navasana – use support if needed, and LIFT your sacrum and chest.

 

 

 

01 Bvajasana Chair

 

10. Bharadvajasana

 

 

 

 

 

01 Jatt Parvatasana

 

11. Jatthara Parivatanasana – bent legs, draw knees close to opposite elbow.

 

 

 

01 Passive Backbend

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.

 

 

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13. Supta Baddakonasana.

 

 

01 Savasana knees supported

14. Savasana.

 

 

 

 

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.)

 

Green Energy Juice

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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.

Ingredients:

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 ❤