The 4 steps to a happy you…

Broccoli and red onion tart with an almond and cauliflower crust (recipe below)

1. Nutrition

What we feed our bodies is imperative to our wellbeing. After many Years of researching ways to heal and calm our bodies and our mental health, the simple truth, is that food really is medicine. Filling our lives with good fats, protein rich, fibrous foods, and an army of nutritious vegetables, is key to nourishing our bodies. Which in turn, keeps our brains working, gives us the clarity and the energy to get through the day.

A day in my food life

I eat within a 10/12 hour window (intermittent fasting) so when I awake, around 7am, I drink a tumbler of water and then wait for around 2 hours before I have a small tumbler of warm water, lemon and apple cider vinegar (apple cider vinegar is a great for resetting the gut, aids digestion and keeps you regular)

The first food I eat comes about 2 1/2 hours after I’ve woken up and I always start with protein, healthy fat and fibre. This morning I ate a mushroom, courgette and red onion omelette, infused with black pepper and turmeric, and a large chopped avocado on the side. This not only will fill me up and completely satiate my body, but give me energy and keep my blood sugars balanced. Really important, as our blood sugars can determine how our bodies react throughout the day. If we load ourselves with sugar first thing, even natural sugars, our bodies will be fighting to keep up all day.

Mid morning i usually have a snack of a protein ball or like today, a chopped date, a dollop of almond butter and some nuts. The sweetness of the date is balanced by the healthy fat in the almond butter.

I usually have a late Lunch of homemade Soup, a super seed salad with all the green leafy veg, a coriander and almond flour flatbread and avocado. Or a slice of my delicious tart (see above) and some salad.

I’ll have a handful of blueberries afterwards. Which are packed with antioxidants.

HYDRATION! I drink water all day long…..and always after a coffee or tea, as it rehydrates.

Dinners are fast and furious in my house, so I will usually grab a batch cooked Swede bake, roasted veg courgetti or my delicious tomato and onion curry with cauliflower rice (check in recipes for some of these dishes)

At the end of the day, I always finish with a nice calming cup of chamomile tea. After that (around 8/9pm) it’s water until I start again the next day.

2. Stress management

We all lead pretty busy lives, and we generally spend most of our days ferrying our little beloveds off here and there, keeping house (so 50’s) navigating 8 million relationships, working and if there’s any time left, eating! So looking after ourselves is deeply important, if we want to stay afloat and not hit a wall at break neck speed. Every morning, I lay in bed and I simply breath…..inhaling for 5, holding for 5 and exhaling for 7 breaths, around 5 times. This helps to clear my mind, a complete leveller. I also tap using EFT (emotional freedom technique) for around 5 minutes, silently repeating affirmations in my mind.

Starting the day in this way really helps me prepare for the onslaught of life. It’s something though, that you can take with you and use any time of day, especially if you feel any anxiety coming on or nerves, or you just a little uptight. Simple tools like these are totally achievable, as the idea is not to put any more pressure on yourself.

Meditation and mindfulness takes me to places and to finding my true sense of self. It’s not something to shy away from and you can do it anywhere. Sitting, lying, walking, just breathe and focus on that breath, then on the muscles in your body, starting from the top of your head, down to your toes. Notice them becoming softer…..fall into them and relax your body and clear your mind…..

3. Exercise

Exercise can be anything from walking to an high energy hiit class. As long as you are moving your body and hitting those happy endorphins, you will feel the benefit. Whatever works for you is key here. There is no point in forcing yourself to run a marathon, if you hate running. Do something that will fill you with energy, and above all make you feel good about yourself.

For me, I like a brisk power walk down to the beach, feeling the vitamin D hit my face (not all the time may I add, British weather and all) and the air hit my body, feels so exhilarating.

4. Finding balance

Above all, finding balance both mentally and physically, is hugely important. Being able to forgive and ease the pressure off ourselves is what keeps us going and moving forwards. And once our gut, our mind and our bodies are in tune, only then will we feel nourished, energised and content. Taking back control is utterly empowering…….

Recipe for my tart above!

Ingredients:

For the base;

1 cup almond flour

1 tbsp coconut oil

1 cup blitzed cauliflower ( strain all the moisture out, using a tea towel before you add to the flour)

2 tsp mixed dry herbs

Season well.

For the filling;

1 tbsp coconut oil

1 large red onion (sliced lengthwise)

About 5 sprigs of sprouting broccoli

1/4 cup pine nuts

2 eggs (or flaxseed as an egg free alternative)

A 1/4 pint almond milk

You can add some grated cheese but it’s not necessary

A small spring of chopped coriander

2 tsp mixed dry herbs

Method

Mix all of the base ingredients together and form a kind of crumb. Take a medium size lined loose bottomed flan dish and press the mixture into it.

Bake it for around 20 minutes at around 180 fan ast.

Whilst it’s baking, make the filling.

In a pan, fry off the red onion, broccoli and pine nuts until soft. Add the herbs and season well.

Take off the heat to cool.

In a jug, add all the wet ingredients and whisk well.

Take the base out of the oven and let cool for about 20 mins. Add the veg and top with the egg mix. Season well and return to the oven for about 40 minutes, still at 180 fan ast.

I will be giving a talk on how to balance our bodies at the Wellness Within Retreat in Chichester on Monday the 14th Oct. click the link below to grab the last few tickets.

https://www.facebook.com/events/494070304764133/?ti=icl

Have a very happy Wednesday and please leave a comment or feel free to message me.

Coral xxx

What’s for dinner?

WHATS FOR DINNER?

The million dollar question, that is asked every night, by all hungry mouths around the World. And If, like me, you are met with disdain at your chosen menu choice, then I feel your pain. My little beloved is rather picky and if he had his way, would eat organic lamb chops cooked in garlic every night. So one meal out of seven is guaranteed to get the thumbs up, phew! The other six, well let’s just say we run the gamut of emotions…….

MEAL PLANNING

Life has got a lot easier since I started meal planning and prepping.

Planning ahead gives you a head start, knowing what you’re going to cook and making sure you have all the ingredients to do so, will save the ‘i have no idea what to cook’ dinner time stress and give you more time to just enjoy the evening.

BATCH COOKING

Spending an hour or so every weekend cooking up a pasta sauce, roasting some vegetables or making a big pot of soup to freeze, can really save time in the week.

Every week I make a few batches of energy balls or bars, freeze them and take out as and when.

Raw baking is so simple, all

Ingredients in one blender, a quick blitz and into the freezer they go. Nutrient dense, packed with protein and fibre and perfect for us all to snack on.

SIMPLE RECIPE IDEAS

Roasted hazelnut & Cacao bites

 

Ingredients:

 

1 cup almonds (blended to a meal)

1/2 cup pecans

1/4 cup roasted hazelnuts

1 tbsp coconut oil

10 medjool dates (chopped)

2 tbsp cacao powder

method:

 

Pop all of your ingredients into your blender and blitz.

Press into a lined loaf tin, sprinkle the hazelnuts on top and freeze.

Cauliflower rice with sweet tomatoes & coriander

 

Ingredients

 

1 large cauliflower (blitzed finely)

A punnet of on the vine tomatoes (chopped)

A handful of mushrooms (sautΓ©ed)

Large bunch of fresh coriander

3 tsbsp coconut oil

Salt and pepper

Mixed herbs

Method

 

Fry off the blitzed cauliflower in the coconut oil, herbs and seasoning. Fry for about 30 mins or until soft.

Put to one side or into containers, ready to freeze.

SautΓ© the mushrooms and chop the tomatoes, place into the container.

You can also fry off some red onion and pine nuts and add to the dish.

If eating fresh, add the coriander to the cauliflower rice and tomato mix

and devour.

You can make a huge batch of this and take out of the freezer as and when you would like.

Happy planning all :))

Please check my Instagram for more batch cooking, tasty recipe ideas.

healthyhubuk

Have a great week πŸ™‚

lavender and lemon, raw bake heaven πŸ‹…….

I was recently gifted the most beautiful box of goodies from Lordington Lavender. A bundle of beautiful products to trial and test. The culinary lavender oil caught my eye immediately and so I jumped straight into the kitchen and started tweaking, testing and tasting, before I came up with a winning combination of ingredients.

I decided to make some Lavender, lemon and coconut raw brownies and the result was a melt in the mouth, taste sensation.

The trick is to go slow when adding the lavender, you don’t want to overpower the overall taste, you want to achieve a subtle hint……..

Lavender & lemon Raw bake heaven

Ingredients

1 cup ground almonds

1/2 cup pecans

1 tbsp coconut oil

10 medjool dates (roughly chopped)

The grated rind of 1 organic lemon

1/3 cup desiccated coconut

For the chocolate

1/2 cup coconut oil

1/2 cup cacao powder

1/3 cup maple syrup

Approx 1-2 tsp lavender oil ( if the oil is a pure essential oil, try one drop first, then taste and add more if you need to)

Method

Put all of the dry ingredients in a blender and blitz until the mixture is tacky.

Leave to one side and then make your chocolate.

In a pan, on a very low heat, melt down the coconut oil, add the maple syrup and then once melted, add the cacao. Stir quickly with a whisk and take off the heat. You don’t want to overheat, otherwise the mixture will become lumpy. Add your lavender oil and have a taste. You may need more.

Pour the chocolate over your nut mixture and stir well.

Pop into a lined baking tray and chill in a freezer for about 30 minutes.

Take out and slice into squares, then freeze. They can be kept in the fridge too. It just depends on whether you prefer a more firm or slightly softer bake.

πŸ‹πŸ‹πŸ‹πŸ‹πŸ‹πŸ‹πŸ‹πŸ‹πŸ‹πŸ‹πŸ‹πŸ‹πŸ‹πŸ‹πŸ‹

Lordington Lavender are opening there doors in July πŸ‘‡

I have been so impressed with their products and use the lavender temple roll on, pretty much everyday.

Click on the link and find out more πŸ‘‡

https://www.lordingtonlavender.co.uk/

No one is you, and that is your power……

Does anybody else get confused with what and what not to eat? Β In my pursuit of health and answers to why I suffer from acute migraines, I have literally tried everything. Having always been relatively healthy, It was a shock to learn that even I could be getting it wrong.

There are so many different ways to eat now. I mean you’ve got carnivore, fairly obvious, as is vegetarian and vegan. But throw in paleo, Keto and low carb, not to mention grain free, sugar free and atkins, to name but a few………I mean, you could drive yourself insane trying to get to grips with it all.

Grain free Courgette & Almond loaf

I am intolerant to most grains and prefer to eat foods that have a low glycemic index, so my blood sugars stay balanced.

One size does not fit all, we are all made differently. How fantastic. This, in my opinion, should be celebrated. It isnt healthy to try and fit into somebody elses box. Which is why I deeply abhor dieting and diet companies. Setting unachievable goals and sending people away with poor nutritional advice, in the hope the weight comes off, is deplorable. I’m absolutely not putting down the people who try these diets, they are usually desperate and are promised so much, its all just too good to be true. Quite frankly, it is too good to be true in most cases. Nutrition is ever evolving, along with our ourselves. I recently went to a fantastic kinesiologist who did many food intolerance tests on me. I of course, was convinced I would still be intolerant to certain foods that I hadn’t been able to eat for Years, but no, my body had healed itself and I am now able to tolerate these foods. I mean, thats just incredible. Im still gluten and sugar intolerant, but thats ok, I can deal with that.

Becoming a nutritional therapist has given me the opportunity to work with people, on a one to one basis. Finding out how they sleep, if there are any hereditary issues, about the lifestyle they lead and looking into every aspect of their lives. Food definitely plays a huge part, but so do stress levels and other issues beyond our control, like the air we breathe and the toxins all around us. The absolute beauty of this practice, is individuality and creating personalised plans for each person.

Trauma and emotional eating are so deeply connected, as is the gut and our mental health. I recently gave a talk on nutrition and healthy re-conditioning, at a wonderful organisation called HOOP ( Helping Overcome Obesity Problems)

A fantastic organisation which not only focuses on dietary needs but what leads to over eating, eating disorders and health issues. We have been conditioned to believe that certain foods are bad for us and good nutritional therapy is about educating and dispelling these myths. Building the bridge between the mind and the body.

So it’s always good to remember, that you are you and that is your power. Focus on you. Look into the habits formed and perhaps why you seek comfort in certain foods. Do they make you feel better about yourself? How do you feel after eating them?

Ask yourself questions and be prepared for the answers. But most of all, celebrate who YOU are, forget everyone else. Just focus on building yourself up, start by writing down

I am…….

I will……

I can……

Positive affirmations can empower us, give us the strength to carry on. It can be so hard to dig deep and get to the route of why we do certain things, so you need to give yourself the most amount of self love possible. ❀️ Never be afraid of the task ahead, take each day and set achievable goals. Walk a few more steps, sit with yourself and breathe, be kind to yourself on the days that hit you in the face, don’t worry if you decide to eat some cake. Just move on and don’t stop moving…….

Links to HOOP and the recipe for my Courgette bread below πŸ‘‡

https://healthyhubuk.wordpress.com/2018/07/31/courgette-almond-flour-basil-loaf/

http://hoopuk.org.uk/community-champions-2/

Sweet treat raw bake demonstration

Salted caramel slices

Fancy finding out how to make some of my delicious raw bakes? Then join me for a taste sensation of a morning, as I show you how to make healthy sweet treats and give you tips and advice on all of the beautiful ingredients I use.
All of my bakes are made with the highest quality ingredients and are grain free, refined sugar free, dairy free and vegan.

I do use nuts.

There will be complimentary refreshments and of course, you will take home everything that I make.

The class lasts for about 3 hours, so bring your journals and get ready for some raw bake fun!

Venue: The demo will take place at Edgcumbes, The Old Barn, Ford lane, Arundel, West Sussex, BN18 0DF

https://www.edgcumbes.co.uk/contact/

Dates: Saturday 29th Sept/ Saturday 20th October

Price: Β£45 per person

Time: 9.30am until 1pm

Spaces are limited, so please email me at coralbeed@hotmail.com for details of payment and to secure your booking.

I look forward to hearing from you

Rose & pistachio torte

Courgettes…..I’ve had a few!

Never one to waste food, we have literally dined off courgettes for 2 months now. I can’t even give them away anymore πŸ˜‚

I posted the recipe to my courgette loaf a couple of blogs ago but I’ll post it up again. It’s so easy and utterly divine.

COURGETTE & ALMOND FLOUR LOAF

Ingredients

2 large courgettes (grated and completely squeezed. You need to get all the moisture out. I use a tea cloth and squeeze like mad)

1 cup almond flour

1/2 cup almond milk

1 egg/flax to substitute

Salt n pepper

Pinch of cinnamon

I sometimes add a handful of fresh coriander or basil to the mix. Chilli flakes go well too. Maybe about a tsp. It’s really up to you. This is the basic recipe but I think any flavour combination would work.

Method

Preheat oven 180/200 fan

You literally mix all the ingredients in a bowl and pour into a lined loaf tin. Cook for about 30 mins and turn out.

It’s delicious served hot or cold.

Another way to eat this gorgeous loaf, is to slice it up and fry it off in about a tbsp coconut oil. It tastes a little like French toast and is great for breakfast.

I would love to see how you get on. Post away on Instagram using hashtag #healthyhubuk

I love it when people cook the food I make, it really does make me smile.

I’ll be posting some more yummy recipes soon πŸ™‚ xxxxx

Courgette, Almond flour & basil loaf

Yes, it’s hump day. Wonderful Wednesday, or to most of us, that bloody long and mountainous durge, reminding us that we have two more days to wade through until the bright lights of the Weekend shower us with love, lay ins and rest.

I get so inspired by food and taking simple ingredients to the next level. Take the humble courgette for example, we have been harvesting about 5 a day for the past few weeks and for that, I am so grateful. So, let’s get through this Pyrenee like hump and get creative with the holy courgette.

All of my recipes are grain free, gluten free and they never contain any nasties. Soothing the gut and feeling nourished at the same time, is so important.

So, here it is, a simple recipe but an absolutely delicious one. Using courgettes, of course πŸ™‚

COURGETTE, ALMOND FLOUR & BASIL LOAF

INGREDIENTS

2 large courgettes (grated)

1 cup almond flour

2 eggs (flax to substitute)

1/2 cup almond milk

Handful chopped fresh basil

Salt n pepper to season

METHOD

Pre heat your oven- 180/200 fan assisted

First of all take your grated courgette and wrap it in a tea towel. Squeeze all the moisture out and add to a large bowl. Mix the almond flour & basil together with the courgette.

Then beat your eggs with the almond milk, then add this to the dry ingredients. Season well and pour into a lined loaf tin.

Bake for about 3o minutes.

I served my bread with a tomato, onion and mushroom relish. Twas delicious πŸ˜‹

NOTE: It is imperative that the moisture is wrung out of the courgettes, otherwise the mixture will be too wet.

Another nice idea is to slice your loaf and fry off in coconut oil. Very tasty.

Have a wonderful day all and let me know how your loaves go πŸ™‚

Cxx

Growing your own!

A few months ago we discovered we had rats. Not only were they running a riot in our house and freaking us out with the constant scratching but they had decided to nest under the decking in our garden. So down it all came, leaving a ruddy great mass of mud in its place. After much deliberation, we decided to turn that soil and make our very own mini allotment. Given that I only tend to eat a select amount of veg, for low carb purposes, and that we only ever buy organic veg, which of course and rather annoyingly, is more expensive, we thought we would give it a go.

We most certainly did sow our seeds and the results have been extraordinary. Most of it was guess work, but by George, we have harvested and are continuing to harvest an actual crop.

⬆️ Courgettes from our garden!

Every time I walk into the garden and spot another courgette, I literally feel like I’m welcoming a new baby into the World. We must be getting at least 4/5 a day now, which is fantastic for a gal who eats grain free, low carb foods. The creativity is flowing and we are literally eating courgettes for breakfast, lunch and dinner!

I am so grateful to our Earth, for allowing me to grow such beautiful food and knowing that the vegetables I’m cooking don’t have any pesticides or chemicals on them, makes me feel so much better. I actually feel like I’m giving something back to the land.

Yummy courgette flowers, ready for stuffing and devouring:)

So, A few of us Mums at school have started an allotment swap, which is great. I swapped a few of my green courgettes for a huge yellow one πŸ‘‡

I decided to scoop out the insides and stuff with broccoli rice, fresh mint, red onion, some green courgettes and mushrooms.

I fried off all the ingredients in coconut oil, with plenty of salt n pepper.

Whilst that was cooking I covered the hollowed out courgette in coconut oil, seasoned and popped in the oven for about 20 minutes.

Then i stuffed with the mixture and popped it back in the oven for about 20 mins @200 fan asst.

It really was delicious. I sliced in half and served with a nutty avocado salad.

Courgettes are full of nutrients, including vitamin C and B vitamins. They are anti inflammatory, so great for digestion. Low in carbohydrates and a great source of potassium and antioxidants.

They are so versatile too. I make courgetti spaghetti, courgette and almond flour quiche and my favourite, courgette fritters.

I mean, yum!!

So, here’s to growing your own. Oh and you really don’t need a big garden to do so. Planters work too. We don’t have a huge plot at all & we are growing about 5 different vegetables.

Taking down the decking, and as you can see, it’s not a huge space. Just right for growing a few veg though.

I will be posting some new recipes, inspired by the wonderful veg in my garden πŸ’š

Have a great week!

Love Coral xxx

Chilli & coriander courgetti balls of yum!

Firstly, huge apologies for the lack of any blogposts. I have been a busy Beed, creating new recipes, writing an Ebook and finalising details for some raw bake demos. Oh and just the every day life stuff, that always seems to get in the way!!

So we are in May, the blossom is blooming, the Sun is attempting to shine and our vitamin D levels are on the up, yay. About time, I say!

So, it’s been a while since I’ve posted any recipes. I’ve been spending so much time tweaking and tasting, that I really haven’t had time to post. However, One recipe which is a massive crowd pleaser in my house, is courgetti balls. They are grain free, gluten free and low in carbs. Perfect with a rich bolognese sauce or just served on their own with a lemony dip.

They are so simple to make & utterly delicious.

What you need

2 tbsp coconut oil

X2 grated courgettes

1 cup almond flour

1 egg/ flax to replace

1/4 cup chopped coriander

2/3 tsp chilli flakes

Salt n pepper

Method

Take your grated courgette and place in a tea towel. Ring all of the moisture out. This is important, otherwise you’ll have very soggy balls!

In a bowl, add all the ingredients and mix well. Roll your mixture into small balls and then fry for about 25/30 mins in the coconut oil, turning every 5 minutes.

Serve and devour!

A quick, tasty Tuesday teaser for you πŸ™‚

In my next blogpost, I will post the details of my raw bake demos and ebook subscription.

Love Coral xxx

Living with chronic pain

Chronic pain will take hold and not let go. It’s clever this pain, it can’t be seen, so you take the drugs to ‘please god, make it stop’ but it doesn’t find the cause. It doesn’t go away. It lingers. Very rarely, it will give you a break but most of the time, it’s there to stay.

‘Burnt out all the time, Pressure weighing on my mind. Can’t speak, longing to seek, the answers to a dreadful week. Look fine, I’m told most days, when inside is a lonely haze, of numbing pain, so ingrained, this enormous ball of migraine.’

 


 

Positive thinking

Food has really been my saviour. I’ve taken advice and cut this and that and for the most part, it works. I’ve loved the food journey I’ve been on, developing recipes and using my creative juices to make truly beautiful food, but I’ve entered a new phase of eating and am having to cut yet more foods out, to see if it will make a difference and stop the pain triggers. Cutting out does not mean losing out and denying yourself taste and enjoyment. I’m constantly asked whether I get enough protein or how I get flavour into food, especially as I’m quite limited to what I eat now.

So here goes…..this is what I don’t eat: Grains, refined sugar (although sometimes it sneaks in-I’m only human) High starchy carbs. The nightshade family ( these are the new ‘cut out’ foods & will be blinking hard to stick to) Tomatoes, peppers, aubergines, cayenne pepper & paprika) I also need to cut down on dairy.

Yep, it’s a freaking lot of can’t does but I truly do believe that you can heal from the inside and by putting goodness in, in a naturopathic, wholesome way. Using amazing spices and flavours to give to the food you can eat, you won’t feel like you’re losing out.

One of my staples, is my grain free loaf ⬇️

An alternative, is my smaller loaf, which is a bit lighter and goes so beautifully with my delicious coconut cream and smoked mackerel pate.

Really nice with almond butte, maple syrup & blueberries

Ingredients

1 cup almond flour

2 eggs( flax to replace if vegan)

1 tsp gluten free baking powder

Salt ( pinch of Himalayan salt)

I add some mixed herbs de Provence (about 2 tsp)

Method

Blend all the ingredients and pour into a ones loaf tin. Bake on about 180 fan asst for 25 mins.

For the smoked mackerel pate

Ingredients

1 responsibly caught smoked mackerel fillet

2 tbsp coconut cream( the thick part at the top of the carton)

Chilli flakes

Method

Flake off the mackerel into the coconut cream. Mix well but leave fairly chunky. Spread on the bread and top with chilli flakes.

So there you go, just a couple of grain free beauties to start you off.

Always remember, that however big the hurdle, you will always get over it and find a way ❀️

Feed your soul with those that love you and who hold space for you. Who ‘get it’ and who take the steps with you.

❀️❀️❀️❀️❀️❀️❀️❀️❀️❀️❀️❀️❀️❀️❀️

Go well beautiful people, Cxxxxx