chia seeds recipe with edible flowers

Cacao, sesame, & chia seed energy balls.

Perfect for a seed cycling snack during the ovulatory and luteal phases of your cycle . This yummy nutrient rich energy balls are so quick, easy, and delicious. With so many flavours to play around with they are a hit for satisfying cravings. Cycle syncing through food can help with all hormonal related issues, such as Irregular and painful periods, infertility, low energy, mood, libido. Discover your superpowers through eating the right foods throughout the month of your cycle.

 

 

Ingredients 150 grams walnuts 180 grams dates pitted(soak for 5 minutes and keep the water) 1 table spoon of organic extra virgin coconut oil 2 tablespoons of Oats 1 table spoon of raw cocoa powder mixed sesame and chia seeds to coat outside of balls

Soak the dates for 5 minutes. Meantime in a food processor blend the walnuts until finely ground. After 5 minutes add the dates and blend. Add the coconut oil, and oats and blend again. You may need to add some of the date water to break up the mixture a little. Scoop out with an ice cream scoop if you have. gently form into little balls and roll through the plate of chia, and sesame seeds. When evenly covered place in fridge for about 30 minutes to set. They can be stored for about a week in an airtight container. Enjoy peeps x

 

 

 

 

 

 

Sticky teriyaki, ginger & garlic Aubergine with pak choi

This was such a Delicious and easy dish to cook and a hit with the whole family. The key to balance is combining foods you enjoy and topping up with ingredients that benefit you and your goals. Some of my personal top goals are eating for hormonal balance, energy, great skin and mood.

What are your top nutrition goals? Are you eating the foods that will help you reach these goals? Why not take the time to sit down and write down 3 goals you would like to achieve. Then pick 5 foods you can add daily to meet these goals. And now I know you are all wanting these super tasty recipe so here it is…

Ingredients

  • A medium aubergine
  • 1 table spoon of sesame oil
  • 2 table spoons of sesame seeds
  • 1 teaspoon of honey
  • 5 teaspoons of teriyaki & garlic sauce
  • About 10 matchsticks of ginger
  • 1 Pak choi(cut lengthways)
  • 3 spring onions
  • 1 teaspoon of coconut or avocado oil
  • Cup of rice (optional)

Method

  1. Preheat the grill to high. Mix the teriyaki sauce, sesame oil, honey in a bowl.
  2. Cut the aubergine into small circles about 2 cm thick. Soak in the marinade for about 5 minutes.
  3. Place on a foiled baking sheet and arrange in a row. Grill for about 6 minutes each side.
  4. Fry the ginger in the oil and add the pak choi. Stir fry for about 3 minutes until veg is wilted.
  5. Rice is optional and can be placed on side. Arrange the veg over the rice and drizzle the rest of the marinade on top.
  6. Sprinkle the sesame seeds and spring onion over the dish.
  7. You can always add some chicken and protein to the dish if you wanted. Is super tasty without also and a great vegetarian dish.

How we can help our liver to naturally detox through healthy eating and lifestyle choices

The  liver, lungs, skin, lymph, bowel, and kidneys are  6 of the main organs we detox through. When one is overloaded it can have a negative effect  on the others so a whole body approach is always best when doing a detox.

Most people  kickstart with a detox usually  for weight loss after all that Christmas stodge. In reality we detox to get rid of our toxic burden that has accumulated over time. By doing so, we also improve the function of the metabolically active tissue. So why wait for January. Every few months is a fantastic way to maintain balance and give the body a well deserved break.

We know increasing lean muscle mass will burn more calories while at rest. This is why we always advocate weight training when it comes to wanting weight loss. However, lean body mass is a low-metabolic-rate tissue: It burns far fewer calories than our brain, liver, kidneys, and heart. The better these organs are working, the more calories you’ll burn while sleeping, eating, breathing, etc. This is why weight loss can be an effect of a  detox.

It can be the  same way a pool filter functions in a pool. Catching the dead leaves, dirt and insects. The liver detoxifies our bodies from harmful chemicals and toxins found in food and our environment. it also performs a variety of essential tasks, ranging from producing proteins, cholesterol and bile to storing vitamins, minerals and even carbohydrates. Helping alleviate digestive issues, such as a sluggish metabolism, gas, bloating, and constipation. Also regulates blood sugar levels, which—when out of balance—can cause sugar cravings, fatigue, and fuzzy thinking.

Too much booze, drugs pesticides in foods, refined sugar, chemicals and environmental pollution (your liver doesn’t like smog), even toxins from our home , food and water have been known to cause ill-health. Not enough of the essential nutrients can cause your lovely liver to get really bogged down. It ends up working all day long to remove these excess toxins that we’re exposed to, instead of doing it’s main jobs in the body.

Signs you need to have a little detox:

This could be the catalyst to get you backon the  busy path of optimal health. Depression, insomnia, lethargy, indigestion, stress, body odor, weight gain, skin problems, a white or yellow tongue, and mental fog to name a few..

These are the signs and symptoms I look for through a detailed questionnaire in your initial Nutrition consultation.  We always treat the body as a whole unit. Listening to your body and the signs it gives you, then acting on these signs can get us on the path to feeling better. A personalized food plan and supplements when necessary  can help get you feel more energised, have brighter skin, weight loss and more mental clarity to name a few of the benefits.

Foods/drinks to include that support liver detoxification include:

  • Water
  • Artichokes
  • Eggs
  • Fish
  • Cabbage
  • Blueberries
  • Broccoli(most cruciferous vegetables)
  • Cranberries
  • Garlic
  • Grapefruit(avoid if on blood thinning or liver medication)
  • Grapes
  • Beets
  • Kale(most green leafy)
  • Garlic
  • Turnips
  • Prickly pear
  • Salad greens
  • Lemon juice
  • Apples
  • Avocados
  • Sprouted nuts, beans, grains and seeds(chia,flax)
  • Sea vegetables
  • Vegetable protein
  • Grass fed meats
  • Fish especially wild
  • Medicinal Mushrooms such as Maitake, shiitake, and reishi.
  • Cultured foods such as real miso and kimchi
  • Cold-Pressed, Unrefined Extra-Virgin Olive Oil
  • Rocket
  • Ginger
  • Coriander
  • Cumin
  • Cardamom
  • Fennel
  • Tumeric
  • Cayenne
  • Nettle
  • milk thistle

Bitter herbs that support liver detoxification include:

  • Dandelion
  • Yellow dock

The bottom line is liver is an important organ with many essential functions. Therefore, it makes sense to do what you can to protect it. The foods listed above have demonstrated beneficial effects on the liver. I aim to create meals by adding into every meal some of the ingredients I have mentioned. I’ve picked a few from the list and made into a liver friendly soup Really think how you could  mix and match some ingredients into each meal. Think about your meals and how you could add a liver friendly food to the mix.

“We are what we eat”

Liver friendly Broccoli, Rocket and garlic soup

  • 1 tablespoon olive oil
  • 3 cloves of garlic, chopped
  • 1/2 yellow or Spanish onion, roughly diced
  • 1 head broccoli, cut into small florets
  • 2 1/2 cups water or vegetable stock
  • 1/4 teaspoon of salt/pepper
  • 1/4 teaspoon freshly ground black pepper
  • 1/4 teaspoon dried thyme
  • head of garlic clove
  • Juice of 1/2 lemon
  • handful of rocket
  1. In a large saucepan, heat oil over medium.
  2. Add onion and cook until soft and translucent.
  3. Add garlic and cook for one minute.
  4. Add broccoli and cook for 4 minutes until it is bright green.
  5. Add water (or vegetable stock), salt,pepper, and thyme.
  6. Bring to boil, then cover and lower heat. Cook until broccoli is tender, around 8 minutes.
  7. Carefully transfer the soup into blender,  and add rocket, blending until smooth. NOTE: Be careful if you are using a blender, start slowly, place the lid on top of the blender but don’t press the lid down and work in batches if necessary.
  8. Add the lemon juice and serve.

Happy cooking x

Great recipe for Breakfast on the go

For those busy mornings, plan ahead and try this recipe for breakfast muffins on the go.

Ingredients (serves 6):

  • 8 x large free range / organic eggs
  • 2 x handful of spinach(chopped)
  • 10 x cherry tomatoes (cut into quarters)
  • ½ head of broccoli(chopped)
  • 1 x medium red onion (diced)
  • 1 x green pepper (diced)
  • 2 x tsp of mix herbs
  • 2 x tsp olive oil
  • 1 x dash of milk
  • 1 x handful of low fat feta cheese (sheep’s milk)

Preparation:

Place the diced pepper, onions, tomatoes, spinach and broccoli into a lightly oiled muffin
tray. Mix the eggs and milk together and pour over the veggie mix, Sprinkle the feta and
herbs over the mixture. Bake in oven on 180 degrees and bake for a 15- 20 minutes until
the eggs are firm and golden on top.

This dish is a great breakfast on the go or can be accompanied by a salad to make a
delicious healthy lunch. It’s a great way to use up left over items in your fridge – absolutely
anything goes in this dish. It lasts for a couple of days and tastes great hot or cold.

picture of a lentil dahl

Healthy can taste good!

Say good bye to 2018 and start looking forward cause 2019 is here and ready for you to take control of your life and make positive changes for your health. Make this a year of sticking to those New year resolutions and not quitting 2 weeks in…..

A sure way to stick to your New year resolutions is make a plan, get some help this will help and encourage you to keep your eye on the prize..your goals !! At New body and soul we don t believe in diets, we think  good tasty wholesome food & fun challenging fitness regime to keep you motivated & on track with your health & fitness goals.

Why not finish your day with my tasty lentil & squash dahl packed with quality protein,  low in fat & calories, its  high in fiber keeping balancing your blood suger levels balanced  and bowel happy.

Its also packed with B vitamins  keeping your mood great and energy high for those winter mths helping you achieve your health & fitness goals.

You can vary the weight of the ingredients but I always make extra & freeze for a day I’m a busy bee, that way I can still have a great healthy meal in a hurry.

500 grams of orange lentils

6 mugs of water(enough to well cover as a lot will evaporate)

1-2 onions

Whole pod of garlic(keeps those colds at bay!!)

1 tbl spoon of curry powder

1 1/2 Low salt stock cube/1 tbl spoon of stock concentrate

600g tinned tomato (low salt variety)

1 small squash(optional)

Bring the water with the onions & garlic, squash & lentils to the boil then simmer for 15 minutes

Add the tomato, stock, & curry powder

Keep stirring so bottom does not stick for a further 25 minutes

Serve with some wholemeal pitta bread on the side if you prefer and garnish with some fresh basil it tasted yummy!!!

*You can swap the lentils for yellow split peas & the veg to pumpkin if you prefer, don’t be afraid to try new things for yourself.