Change is here with Nourishing recipes x

So, here we are at the end of summer, and what amazing weather we have enjoyed in the UK! It is certainly a challenge to move forward into darker nights after balmy evenings and outdoor living. Here is where you think about next years holiday maybe…

What if it doesn’t matter about the weather, and we can celebrate the beautiful autumn turning down the lights to cosy nights, it’s purely a shift in perception, isn’t it?

For me, September brings with it a new start, which feels both exciting and scary. I have left my role as a secondary school teacher, and today is my last official day with the title ‘Head of Health Education’ – woah! I loved my job and being the best version of me, for my children and students has been a huge motivation over the past 7 years. Our children lack positive role models, this is a real issue; understanding this has made me strive every day to become more self-aware and invest in improving myself and learning every day. It is one of the reasons why I wrote my book ‘Nourish your teens’, because what a difference it would make to our world, each child knowing their self-worth, feeling loved and able to positively contribute to our society.

Leaving a secure job, with a ‘great’ title some would say was quite a risk, but knowing when it is time to move on is important. When I was born we lived in a council estate, and when leaving school I believed that I would go to college and get a job, University wasn’t an option at all, I wasn’t clever enough. There is much more of course to this story, but I now know that anyone can do anything they put their mind to, as long as they believe in themselves and their own self-worth. Giving this gift to others where I can is important to me. Whilst I reflect on the past few years, I am more confident and self-aware, I have learned so much not only about myself and the positive changes I want to make, but also about the world of education, and human behaviour. The multitude of opportunities to speak are a highlight, these have been local, national and in Europe. This journey so far has given me everything I need to continue and carry me through my PhD at Teesside University, and other speaking, teaching and research opportunities.

If I can follow my passions (it took me long enough to realise them) so can you, follow your instincts and always believe, because once you do the rest will follow.

Nourishing Recipes!

Please give these delicious recipes a try, because if you are a regular reader, you will know how much I love food, and making veggies taste fabulous! We all need fibre and anti-inflammatory foods to really begin to feel amazing and tackle chronic inflammation, and so try out the plant-based life, you just don’t know what might happen! If your curiosity is peaked, or you just want to know more about living an amazing plant-based life, see the links at the bottom. Check out what I have been reading there too.


Chickpea scramble

This was a new one for me, as I usually scramble tofu as a replacement for eggs, but I love chickpeas and so gave it a whirl, with my own twists of course. 

A high protein, fibre and low fat dish. You can have this on a slice of wholemeal toast for breakfast, as part of a cooked plant-based breakfast or for lunch or dinner with a salad or roasted vegetables. You can use a tin of chickpeas or soak your dried chickpeas overnight, either way, make sure you rinse them well to make them gentler on your digestion. This is a very inexpensive dish too, enjoy experimenting with spices and condiments. Never be afraid to take something out of a recipe or add in. I used to be so frightened of a list of ingredients, just get started.

Ingredients
serves 4
  • 1 tin of chickpeas drained or 150g dried chickpeas soaked
  • 150-200g mushrooms washed and chopped small
  • 5-10 cherry tomatoes
  • Half a vegetable stock cube – mix in 150-200ml boiling water for vegetable stock
  • A few pinches of Himalayan or sea salt
  • Black pepper
  • 1-2 teaspoons of turmeric
  • 1-2 teaspoons of smoked paprika or chipotle

Optional ingredients: 1-2 cloves of garlic diced, 1 small onion diced (if you choose to, add these at the beginning before the mushrooms), chilli, tbsp of cider vinegar, 2 tbsp Tamari, tsp of tomato puree, parsley, tsp of Vecon/Miso

Method
  1. Add the chopped mushrooms to a large frying pan or wok with the stock and salt – stir and cook on medium heat for 4-5 minutes
  2. Meanwhile, mash the chickpeas with a fork, then add to the pan
  3. Add tomatoes and or any extra vegetables next with all spices and chosen flavours
    Stir well and cook for a few minutes and serve on a slice of wholemeal toast or with salad or roasted vegetables

Nourish Pad Thai

This dish is OMG delicious, it can take a bit of prepping especially if you are not used to chopping and grating, but it is really worth it, make a big batch and you can freeze some, or put it in the fridge for lunch the next day.

Ingredients

serves 4

  • 100g brown rice noodles
  • 1 vegetable stock cube – dissolve in 300ml of boiling water
  •  1 red pepper deseeded and sliced
  • 3 spring onions washed sliced (only take the bottom off – all the white and green is fab!)
  • 1 British sweetheart cabbage sliced or other grated
  • 3 medium carrots peeled and thinly sliced
  • 300g beansprouts
  • Coriander or parsley for the top
  • Pinch of Sea salt
    optional: mushrooms, broccoli

For the sauce

  • 3 tbsp almond butter
  • 4 tbsp cider vinegar
  • 3 tbsp Tamari
  • Juice of 2 limes
  • 1 tsp cumin
  • 1 tsp chilli flakes or quarter of a chilli diced

*place all of the sauce ingredients in a bowl and set aside

Method

1. Chop and slice all the vegetables and prepare the vegetable stock2. Place the noodles in a pan of boiling water and cook for 5 minutes or per packet instructions, drain and set aside

2. Place the noodles in a pan of boiling water and cook for 5 minutes or per packet instructions, drain and set aside

3. Mean while place all of the vegetables apart from beansprouts and mushrooms (if you are using), and the stock into a large pan or wok and cook for 5-8 minutes, stirring to make sure all veggies are cooking

4. Add the beansprouts and mushrooms (optional) and the *sauce, and cook for a further 5 minutes – keep stirring to cover with sauce and cook the vegetables through

Optional serving suggestion:

Dice firm tofu and place onto a baking tray sprinkled with Tamari and black pepper and serve with the Pad Thai


Nourish Chocolate Mousse

It is important you buy a high-quality dark chocolate with a minimum 70% cocoa solids, this will mean you gain the benefits from the polyphenols in the chocolate. If you find the dark chocolate a little bitter you can add half a banana to the ingredients. Optional ingredients also include chilli flakes, lime zest or swap the almond butter for tahini or another type of nut butter or 4 walnuts.

Ingredients
serves 4

  • 80-100g dark chocolate (use the reduced amount if adding half of a banana)
  • 300g pack of silken tofu (drained weight approximately 260g)
  • 1 tsp of vanilla extract
  • a generous pinch of pink or sea salt
  • a tsp or 10g of almond butter

Break up the chocolate and place into a bowl (make sure it fits over the pan without touching the water), place water into a pan and heat until boiling, then place the bowl on top, remove from the heat and leave to melt
Meanwhile, place the tofu into a clean tea towel or muslim and squeeze out most of the liquid
Place the tofu into a blender or food processor with the other ingredients and the melted chocolate and blitz until smooth – portion into 4 and enjoy!


 

Creamy Chocolate breakfast pudding

Using silken tofu in place of cream or milk provides you with a healthy plant-based creamy ingredient as a base for a pudding that can be eaten any time of the day. Try adapting this to your tastes, for example, add a pinch of cinnamon. Tofu is made from soy beans, therefore low fat. There has been some controversy as to whether the isoflavones which are thought to be beneficial to health can cause breast cancer. However, reviews of studies do not support this unless there is family history (see link below) and organic non-gmo tofu is consumed regularly in Japan. To find out more about tofu check Dr Kim’s site on link 2. Fermented soy bean products are the most beneficial to health, such as Miso, Natto and Tamari
https://www.ncbi.nlm.nih.gov/pubmed/18522734
http://drbenkim.com/organic-tofu.htm

Ingredients

serves 1 for breakfast or 2 as a snack

  • 125g drained silken tofu
  • 1 tbsp cacao powder
  • Half a banana or 3-4 soaked dates
  • Pinch of sea salt
  • 1 tbsp walnuts
  • Dash of vanilla extract

*blitz all the ingredients in a blender, adding a little plant milk e.g. almond/rice/oat if required

optional additions: Ceylon cinnamon, milled flaxseed, maca


Hot chocanana

I love a hot chocolate drink, and this is a really creamy decadent one. There are so many plant-based options (and I am always changing it up), you can also use a plant milk such as almond or oat, but to keep away from refined sugars, I like to add a banana. If you don’t like banana, you could use dates or a very small amount of coconut sugar or agave. The addition of Maca adds a slightly malty flavour and a hit of energy. Maca is a Peruvian ground root vegetable, an adaptogen which supports your natural energy – everyone is unique and so it may be the best thing ever for you or not.

Ingredients
to serve 1

  • Half a tin of coconut milk
  • Half a tbsp cocoa powder (unsweetened)
  • Half a banana
  • Pinch of sea salt

optional: a tsp of nut butter, a tsp of Maca powder

*Blitz all of the ingredients and place them in a pan to warm, pour into a cup and enjoy x

Until the next time, much love and health,

Kelly x


Latest reading and listening:

Favourite recent read:
How not to die (AMAZING book!) by Dr Micheal Gregor

Favourite recent podcast:
The exam room, physicians committee “What to eat, when to eat”
Podcasts I regularly listen to:
The Rich Roll podcast
Tim Ferris
The Mind Body Green podcast
Happier with Gretchen Rubin
Food heals
Finding Mastery

and a few others if I want to search in a particular topic…

Best recent audible listen:

Mel Robbins – 5 second Rule and Kick ass
(You really have to listen to both – I would suggest Kick ass first)

Links:
https://nutritionstudies.org/back-to-school-plant-based-tips-recipes/?utm_source=Master+List&utm_campaign=aug18&utm_medium=email&utm_term=newsletter+links

https://www.vegansociety.com/go-vegan/take-vegan-pledge

https://www.youtube.com/watch?time_continue=15&v=o0VrZPBskpg

https://www.youtube.com/watch?v=-ymuuOTbwOU