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Recipes

Carrot & Coriander Soup with Ginger & Tumeric

Tumeric and ginger are SO good for us and they also make this traditional carrot & coriander soup warming and delicious.

Ingredients

4 medium carrots

1 small potato

1 small onion

1 large garlic clove

1/4 bunch of coriander (incl. stalks)

2 inch piece of ginger

2 teaspoons tumeric

1 veggie stock cube

salt & pepper

 

Method

  1. Finely chop the onion and ginger then add to a pan on medium heat. Crush the garlic into the pan too and add a little cooking oil. Add the tumeric and a little slat and pepper. Stir well.
  2. Slice carrots and potatoes into cubes. Finely chop coriander
  3. When the garlic and onion has softened add the carrots and potatoes to the pan. Also add the coriander stalks. Maybe add a little water to prevent sticking. Stir well and fry for 2 minutes
  4. Cover the carrot & potato mixture with boiling water and crumble in the stock cube. Mix well.
  5. Boil for 10-15 minutes adding more water as necessary.
  6. Make sure veg is all very soft. Then add remaining coriander and blitz with a hand blender.
  7. Enjoy with toast 🙂
Recipes

Lentil & Carrot Cottage Pie

I was talking to a neighbour about the ‘classics’ and comfort food the other day. This is funny for me, I ate meat most of my life and so a lot of the food I feel nostalgic about now has really lost it’s appeal to me. So this is a ‘new classic’ for me 🙂 Warming and healthy and best served with peas 🙂 <3

Ingredients

2 carrots

1 white onion

1/4 spring cabbage

150g green lentils

1 tin cannellini beans

1 tin chopped tomatoes

5 medium potatoes (I can’t be bothered to peel them but if you prefer do)

2 teaspoons of chilli flakes (fresh chilli would be just as good if not better!)

2 teaspoons of cumin

1 teaspoon paprika

3 teaspoons medium curry powder

2 teaspoons mixed herbs

Splash of milk or vegan alternative

Knob of butter or vegan alternative

Handful of grated cheddar or vegan alternative

Salt & Pepper

Cooking oil

 

Method:

  1. Chop potatoes and boil in a pan until soft.
  2. In a separate pan boil green lentils for 25-30 minutes or as instructed on the packet to ensure they are soft.
  3. While potatoes are boiling finely chop onion, carrots and cabbage. Add to a pan with a little oil and fry. Add herbs, spices and chilli flakes. Add water as necessary to stop from sticking to the pan and cook until softened. Add as much salt & pepper as suits your taste.
  4. When onions and carrots have started to soften (carrots will still have a bit of crunch!) add the tins of chopped tomatoes and beans. Stir well and cook for a further few minutes (until carrots have just a tiny bit of crunch).
  5. Mix lentils into the vegetable mixture.
  6. Scoop the lentil and veg mix into a large lasagne dish.
  7. Drain and mash the potatoes. Add milk and butter.
  8. Smooth the mashed potato over the vegetable mixture.
  9. Top with grated cheese.
  10. Bake in oven for 30 minutes at 180 degrees.
  11. Enjoy… maybe with peas

 

 

Recipes

Butternut Squash, Chickpea & Spinach Curry

Here’s another handy tip that works great for this curry recipe. I just discovered it recently purely through curiosity in the kitchen – you can crush ginger in a garlic crusher… no really it works like a dream and then you get that fresh zingy flavour with so much less effort 🙂

I was really kindly given a copy of Happy Vegan by Fearne Cotton by a lovely lady in my classes and this is 100% inspired by her recipes… mixing chopped tomatoes and coconut milk has been a total revelation for me!

Ingredients:

½ a medium butternut squash

1 small onion

250g frozen chopped spinach

1 tin chickpeas

1 tin chopped tomatoes

1 tin coconut milk

2 teaspoon garam masala

2 teaspoon cumin

2 teaspoon turmeric

1 red chilli

2 gloves of crushed garlic

1 thumb sized piece of crushed ginger

1 teaspoon miso paste

Dash of soy sauce

1 veggie stock cube (Knorr is vegan… apparently some aren’t)

Veg oil for frying

Method:

  1. Peel the squash and dice it into 2cm chunks. Roast in a tray with some oil and salt for 20 -30 minutes until soft with some caramelisation on the edges, stirring about half way through.
  2. Microwave the frozen spinach for 5 minutes and drain of excess water.
  3. While the squash cooks dice the onion finely and fry with cumin, turmeric, garlic and ginger until the spices are fragrant and the onion is soft. Chop the chilli into small pieces and add the mixture. Add the miso paste.
  4. Drain the chickpeas and add them to the pan. Fry for a further minute or two.
  5. Add the tin of chopped tomatoes and the tin of coconut milk. Bring the boil
  6. When boiling break up and add the stock cube, then stir through.
  7. Bring the heat down and keep the curry simmering
  8. Add the dash of soy sauce.
  9. When the squash is ready add it to the mixture and stir through
  10. Serve with naan bread or rice… and perhaps a dollop of yoghurt (soy if you want to keep it vegan).

 

Recipes

Carrot & Apple Spiced Pies

Ingredients (makes 12):

1 smallish carrot

2 large apples

75g dried cranberries

1 teaspoon cinnamon

1 teaspoon nutmeg

1 tablespoon and one desert spoon of agave syrup (maybe a little more depending on your sweet tooth)

50-80g cashew nuts

50g pumpkin seeds

1 pre-rolled pastry sheet (unless you are less lazy than me and make your own)

 

Equipment: Food processor*, cupcake tray 

*you could grate the carrot & apple, and buy crushed nuts if you don’t have a processor

Method:

  1. Preheat oven to 180C
  2. Using a food processor or grater blitz the carrot & apples.
  3. Add the carrots & apples to a saucepan with a little water, the nutmeg & the cinnamon. Cook until softened (about 5 minutes mid heat)
  4. Add the cranberries & agave to the apple & carrot mix and stir
  5. Unroll the pastry. Using a round cutter or top of a large glass make round pastry circles and place them into the cupcake tray
  6. Spoon carrot & apple mix into the pastry cases
  7. Put the tray in the oven and cook for 10 minutes
  8. While cooking blitz 50-80g of cashews (depending on how nuts you want to go) & then mix with 50g pumpkin seeds. Add a desert spoon of agave syrup to sweeten.
  9. Take the tray out of the oven, add the cashew & pumpkin crust, cook for a further 5 minutes (be careful the topping can burn! If the pastry doesn’t look at all cooked at this point you may want to cook them another few minutes before adding the crumb).
  10. Let cool a bit before enjoying (perhaps with a herbal tea 😊 )

 

 

 

 

 

 

 

Yoga blog

Yoga for Pelvic Girdle Pain (PGP)

As many as 1 in 5 women experience Pelvic Girdle Pain (PGP) during pregnancy and for some this continues after birth. I’m not a medical professional and if you are living with PGP please ensure you see your GP before undertaking any new exercise regime. However, as a Yoga Teacher and pre-and-post natal exercise specialist I have been trained in how to adapt and suggest exercises which may reduce this pain by strengthening and stretching muscles which support the pelvic girdle. If any of them don’t work for you or aggravate pain stop immediately.

Initial Relaxation

Kneel down (if comfortable or sit as comfortably as possible)

Take some deep breaths, notice the parts of your body in contact with the floor. Scan your body for any other sensations. Focus your breathing, noticing the air passing in and out through the nose. Take some time here and then slowly come back into your body, blink open the eyes.

 

Gentle warm up

Roll your shoulders, reach your arms high, maybe lean side to side.

Come to all fours

Cat stretch

  • Wrists under shoulders
  • Knees under hips (any discomfort in the knees put a blanket under them)
  • Engage the outer side of your upper arms (triceps) and don’t lock out your elbow joints
  • Engage your core muscles and your pelvic floor
  • Round your back, push into the hands to draw the shoulders apart at the back and tilt your pelvis forwards
  • Keep the abdominal muscles working and stay here for a few breaths.
  • Repeat 3 times

B image cat (2).jpg

Kneeling Core and Hip Exercises

  • Come to kneel with wrists under shoulders, knees under hips (like in cat stretch you can put a blanket under the knees if you want to)
  • It’s really important for this exercise that you keep your hips level with one another, opening the hip to the side could aggravate your pain.
  • Lift your right leg behind, then bracing your abdominal muscles lift your left arm, balance here and breath.
  • Change to the other side
  • Repeat on each side 3 times
  • This exercise is suitable for pregnant women, but if you experience any reflux stop and rest, try it when you’re feeling better.

B image Birddog (2)

Low Lunge

  • This one again it’s really important to keep the hips aligned. If you have hypermobility or are pregnant be especially careful.
  • From kneeling step the right foot in between the hands
  • Push into your right foot and sink your hips forward just to the point where you feel a nice gentle stretch. As GPG can sometimes result in tight hips and thigh pain this will hopefully relieve this.
  • Hold for about a minute and change to the other side

 

Low-lunge-SS.jpg

Stand up carefully – when getting up and down keep your pelvis level, move slowly

 

Roll Downs

  • Stand tall and strong leg muscles active, knees not locked out
  • Tuck chin to chest and slowly start to roll down folding towards the floor
  • Keep the abdominal muscles engaged and active throughout
  • Once you’ve slowly rolled down, carefully and slowly keeping the core active roll back up
  • Repeat about 5 times

 

Lying Core Exercises (not suitable for pregnant women after the first trimester)

  • Lie flat on your back
  • Bring your knees up towards the ceiling.
  • Reach your fingers towards the ceiling.
  • Take your right hand and left foot towards the mat (but don’t touch it) and bring them back up. Then take your left hand and right foot towards the mat and back up.
  • Keep your pelvis level throughout, don’t lift or twist it
  • Keep your back flat on the mat (if it arches, don’t take the limbs so low)
  • Repeat 8 times, rest and repeat twice more

Afterwards try to take a couple of minutes to just breathe lying comfortably and making sure you are warm, perhaps with a blanket. Meditation can be really helpful in pain management so it’s really worth trying to add a bit of this to your daily routine.

 

General Tips for Everyday Movement

  • Try taking small steps with the hips aligned
  • It can feel more comfortable to sleep with a small pillow or blanket between your knees lying on your side
  • When going up stairs, engage your core lift your knee high without tilting your pelvis
  • Take your time getting up and down