Easter mindfulness and fabulous 4 recipes

Happy Easter,

I hope you have had a relaxing bank holiday weekend. I have been so looking forward to Spring’s new beginnings and here we are! As I write this post the sun is shining and the world just looks so much better.

Do you ever get the feeling your body is telling you to slow down and take a break? I have been feeling the pull to rest for weeks, and of course, I refused the call and just kept pushing on, working full time, recording podcasts, researching and editing my book every evening (finally done).

I have always believed action is the key to keeping motivated, but sometimes I have a hard time getting the self-care balance right. Although, it is worth noting at this point, whilst I am working full time, juggling parenthood and studying for my PhD I have a morning self-care routine which keeps me in such a fantastic mindset. Believe me, I have learned that when I let this slip and go out of my feel good eating and activity patterns, the negative effects are speedy.

Do you experience self-sabotage in this form? Learn and experience what works for you to keep old patterns at bay, and keep it going. When you have the tools, these will help you when you most need them.
Quick tips to quickly improve health and your mindset:

  • Drink lots of water – at least 8 glasses/2 litres each day
  • Flood your body with antioxidants e.g. lemon and water, green veggies and berries
  • Feed your beneficial bacteria – leeks, radishes, garlic, onions and lots of veggies including sweet potatoes, squash and root veggies
  • Cut out the sugar – consume low-sugar fruits berries, lime and lemons and lots of veggies, nuts and seeds
  • Read, listen or watch something that uplifts you – a few links for ideas below
  • Go outside to walk or run – watch the awe walk guided meditation (link below)
  • Breathe deeply, take some deep breaths and take a few moments to appreciate what you have

Fabulous 4 recipes!

Here are a few quick and easy plant-based recipes that my family and I have been consuming over this past few weeks.

Raspberry and banana smoothie bowls

These are fabulous for any time of the day, but I tend to make these for breakfast or an occasional post exercise snack.

  • Blitz a small banana, a handful of raspberries, a tbsp linseeds, 2 tbsp of silken tofu, a tbsp of pea or hemp protein and a tsp of maca powder
  • Add to your bowl, and then top with your choice of ingredients e.g. walnuts, cacao nibs, sprinkle of spirulina, coconut flakes, pomegranate

Homemade easter eggs

These were very easy and were exciting for my children to make. You will need to purchase a silicon mould, which are very easy to get hold of from amazon.co.uk.

For the egg:

200 – 400g dairy free chocolate

  • Break the chocolate into a bowl and place the bowl on top of the pan (fill the pan halfway with water, making sure that the bowl will not touch the water, bring the water to the boil then switch off heat)
  • Pour the chocolate half filling each mould, use a teaspoon to coat round the sides of the mould, place into the fridge and every 5 minutes coat again to build up the egg shape (within an hour the eggs will be ready)

Filling choices:

  • Blitz dates in a blender until smooth (gives a caramel filling), add a pinch of sea salt and vanilla extract for extra flavour
  • Soak cashew nuts for at least 2 hours and then blitz with a little vanilla extract, make cashew cream (you can take a tsp of the cream and add turmeric for the yellow part of the creme egg)
  • Place frozen banana into a blender and blitz until smooth, use to fill the egg, optional a sprinkle of oreo’s or cacao nibs

Just before filling, take the chocolate eggs from the mould and place onto a hot pan to only slightly melt the chocolate on both egg halves. Quickly fill and then press together – place into the freezer/fridge until ready to eat.
Easy peasy pancakes

  • 130g oats (blitz in the blender to make into flour)
  • 1 banana
  • 250ml oat milk or your choice of dairy free milk
  • Optional: 1 tsp cinnamon, 1 tsp chia seeds, 1 tsp vanilla extract
  • Coconut oil for cooking the pancakes

Blitz the ingredients together, heat the coconut oil in the pan and then add your first spoon of batter. This mixture makes quite a few and so place into the fridge and keep until the following day if you have some leftover.

*In the picture, we enjoyed ours with papaya and coconut yoghurt
Passionately avocado salad bowls

I have to confess as Spring gets underway and the sun is showing himself a little more each day my renewed obsession with salads has resurfaced with a vengeance. I am very excited about including, even more avocado and a new ingredient for me which is organic dijon mustard. I am also using mustard seeds a lot more too with very good reason. Mustard is nutrient dense, an excellent source of selenium which has anti-inflammatory properties as well as containing magnesium, phosphorus, omega 3’s and vitamin B. In Ayurveda, this warming ingredient has been used for healing respiratory issues for centuries.


Start with a ripe avocado, spoon out the flesh and mash with a fork, then add plenty of greens and any of the options below and more:

 

  • walnuts
  • 1 tsp cider vinegar/squeeze of lemon juice
  • 1 tsp organic dijon mustard
  • sprouts e.g. alfalfa, mung bean etc.
  • spinach
  • rocket
  • any types of lettuce
  • carrots
  • sauerkraut
  • hummus
  • tofu (dice and cook up with spices)
  • sugar snap peas
  • cooked sweet potato

Hummus recipe:
http://passionatenutrition.co.uk/hummus-spicy-or-smoky/

Tofu recipe link:
http://passionatenutrition.co.uk/seekers-of-happiness-and-food-heaven-x/

Mindfulness links:

https://relaxlikeaboss.com/the-art-of-mindfulness/

Step Into Spring With Resources for Mindful Running

A Guided Awe Walk Meditation

https://positivepsychologyprogram.com/mindfulness-ted-talks/

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