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Wellness + Nutrition

Wellness + Nutrition

Green Soup Gut Healthy Meals

19th January 2020

This soup is truly delicious and satisfying. It has a total of 5 veggies and paired with the cold pressed olive oil it won’t leave you hungry. My kids loved it and I loved that they were eating their greens. Truly a nourishing and gut healthy meal.

Ingredients:

1 head of broccoli (or 2 cups of frozen broccoli florets

2 medium- to large courgette’s

2 medium red onions, chopped roughly

2 cups of baby spinach

3 medium potatoes

2 cloves of fresh garlic, coarsely chopped

½ teasopoon of dried origanum

1 cube of Kallo mushroom stock

1 tablespoon of ghee or butter

1 heaped teaspoon of chicken stock powder or vegetable stock powder

1 liter of filtered water

1 heaped teaspoon of course sea salt

Juice of 1 small lemon

**Garnish with: Generous drizzles of cold pressed olive oil, finely grated pecorino cheese & freshly ground black pepper to taste

Instructions:

Heat a deep soup pot and add the ghee/ butter onions, potatoes, garlic and courgette’s – and sauté for at least 5 minutes.

Then season with the salt and add all the other ingredients apart from the spinach & broccoli and allow to simmer on medium heat for 20 minutes.

Next add the broccoli & spinach and allow to simmer for a further 7 minutes or so before removing the pot from the heat and using a stick blender to transform it into a silky smooth green soup.

Happy Cooking,

Love, Marlien xx

 

Lunch + Dinner Recipes, Wellness + Nutrition

Nourishing Risotto Vegan Supper Recipe

27th December 2019

This Vegan Risotto is pure umami, and can be 100% gluten free if you only use buckwheat. I used both barley and buckwheat and the texture was delightfully chewy and the flavour delicately moreish.

Did you know the buckwheat is actually a seed and not related to wheat at all, and as mentioned above entirely gluten-free. In addition its packed with the amino acids; lysine and arginine, both which has wonderful benefits such as reducing anxiety and lowering the stress hormone, cortisol, increases collagen production, and can also help lower the risk getting cold sore breakouts if you are prone to them.

Shiitake mushrooms is a superfood of note, compounds of this mushroom may help fight cancer, boost immunity and support heart health.

Not to mention all the wonderful fibre this meal offers for your gut microbes. So this one is a winner for your taste buds as well your health. So without further ado, the recipe:

Nourishing (vegan) Risotto

Serves 3-4

Ingredients:

  • 1/2 cup of pearled barley
  • 1/2 cup of hulled buckwheat
  • 2 cups of liquid in a stock form – used Kallo mushroom stock
  • 3 medium carrots, peeled and diced
  • 1/4 cup of sun-dried onions
  • 1/4 cup of dried shiitake mushrooms, chopped into small pieces
  • 1 teaspoon of ground coriander
  • 1/4 cup of nutritional yeast
  • 1 teaspoon or more sea salt (to taste)
  • the juice of 1/2 a lemon
  • 1/4 of cold pressed olive oil

Method

  1. Soak the buckwheat and barley for 5 hours, then drain and rinse well.
  2. Now add the pre-soaked and drained buckwheat and barley to a pot, along with all the other ingredients and bring it to a simmer, stirring frequently and adding more liquid if needed.
  3. Allow it to simmer for at least 40 minutes – then take it off the heat and let it cool for a few minutes and then add the olive oil and stir through, and then serve with some diced spring onion and lots of ground black pepper.

Easy peasy!

Happy cooking and nourishing 🙂

In dedication to your radiant health

Marlien x

 

 

 

 

Wellness + Nutrition

Reboot Food – Broccoli & Green Lentils Turn on your body's inherent healing system

3rd December 2019

One of my health principles is that 2-3 times per year we all need to reboot our health and turn on our body’s inherent healing systems, I recommend a 5 day plan that contain some key ingredients to help your liver to detox, melt away visceral fat, and stimulate stem cell production.

If you are experience some or all of the following symptoms, you may benefit from a REBOOT

  • brain fog
  • fatigue
  • weight gain
  • red, itchy eyes
  • dull skin
  • frequent infections
  • bloating & digestive issues

The following recipe is a perfect dish to facilitate and support your body to REBOOT, and really tasty.

Ingredients:

  • 1 cup of green lentils, soaked overnight and then rinsed and drained well before cooking in a well salted brine – cook until soft and mushy 🙂
  • 1 head of broccoli, cut into small florets
  • 1 tablespoon of coconut oil
  • 1 tablespoon of za’atar spice mix
  • 1 teaspoon of turmeric
  • 1 teaspoon of black pepper
  • juice of 1/2 a small lemon
  • cold pressed olive oil to garnish with
  • Sea salt to taste
  • Spring onions to garnish

Once the lentils are well cooked, drain and set aside.

Then starry the broccoli in the coconut oil for 10. minutes on low heat, add the cooked lentils and all the other ingredients apart from the Olive Oil, stirring frequently and cooking for a further 5 minutes on low – medium heat.

Serve with a generous drizzle of olive oil, and garnish with sliced green onions.

If you need some guidance, please get in touch on retreat@yogakitchen.co.za

Crushes + Product Reviews, Wellness + Nutrition

MSM & Vit. C SUPPLENTS FOR ANTI-AGING

25th November 2019

I am crushing on MSM & Vitamin C!

MSM (methylsulfonylmethane) is an organic sulfur compound that’s naturally derived during the earth’s rain cycle.  Sulfur is present in many natural unprocessed foods, but it’s quickly lost during the cooking process.  MSM is gaining a lot of attention due to the recent focus on longevity and anti-aging technologies.  Here’s a list of 7 impressive benefits that MSM delivers:

1. Improves skin health and complexion

MSM is necessary for collagen production.  Sagging skin and wrinkles, as well as dry, cracked skin are all developed through a loss of collagen.  MSM works together with Vitamin C to build new, healthy tissues.  MSM can normalize collagen formation and radically improve skin health.

2. Improves flexibility

Research has shown that MSM is highly effective in improving joint flexibility.  Additionally, it helps to produce flexible skin and muscle tissue.  This leads to an increase in overall flexibility due to a restoration of the “juiciness” in the tissues.

3. Detoxifies the body

One of the most important features of MSM is that it makes your cells more permeable.  This means that it allows toxins and metabolic waste products to easily be moved out of the cells, while essential nutrients and hydration can be moved in.  It’s a calcium phosphate dissolver, so it has a remarkable ability to break up the bad calcium that’s at the root of degenerative diseases.

4. Strengthens hair and nails

Collagen and keratin and both critical for the production of healthy hair and nails.  MSM is a bonafide “beauty mineral” that provides the sulfur needed to produce collagen and keratin.  It’s also highly noted to contribute to exceptional strength and thickness of the hair and nails, which can be noticed in just a couple weeks of consistent use.

5. Accelerates healing

Lactic acid and other byproducts cause pain and soreness in the body.  MSM increases the ability of the body to eliminate waste products at the cellular level.  This speeds recovery and frees up more energy for rebuilding.

6. Naturally Increases energ

Due to the increased permeability of the cells, less energy is required to deal with the accumulation of toxins.  This results in more energy being redirected towards activity and necessary healing.  Digestion is the biggest energy requirement of the body (Approximately 70-80% of your energy is spent on digestion each day). MSM increases the absorption of nutrients so that the energy expenditure on digestion is vastly reduced.

7. Anti-inflammatory

MSM is a powerful anti-inflammatory due to its ability to allow metabolic wastes to be removed from the cells.  Excess weight on the body is actually inflammation.  The cells of the body are chronically inflamed and retaining the byproducts of metabolic processes.  Sulfur needs to be present In order for these toxins and wastes to be removed from the body.  When these byproducts can be removed from the system, then the cells can also dispose of excess fluids that were being stored as a buffer.  What results is a natural and effective reduction in unwanted weight.

My very favourite supplement brand, The Real Thing  uses only the highest quality ingredients in all their products, and they are a local brand, so I love supporting them and reducing my carbon footprint in the process. You can purchase The Real thing MSM & Vitamin C from Faithful to Nature, or at your local health store or pharmacy.

 

Wellness + Nutrition

Connection with your tribe is the new Kale Friendship is an essential ingredient for a healthy body.

25th October 2019

Friends….

It may be obvious to most of you, but I think the following blog is worth putting out there, as a reminder to myself if nothing else!

Recent research have shown that social isolation is on a par with high blood pressure, obesity, lack of exercise or smoking as a risk factor for illness and early death.

People who are chronically lacking in social contacts are more likely to experience elevated levels of stress and inflammation. These, in turn, can undermine the well-being of nearly every bodily system, including the brain.

Absent social interactions, blood flow to vital organs is likely to be reduced and immune function may be undermined. Even how genes are expressed can be adversely affected, impairing the body’s ability to turn off inflammation. Chronic inflammation has been linked to heart disease, arthritis, Type 2 diabetes and even suicide attempts.

Powerful stuff right? So in light of these discoveries, it is imperative that we put down our devices, often, and reach out to friends and family. It’s not enough to eat your veggies and exercise, we have been ignoring one of the most powerful human wellness ingredients in our pursuit of success. Its simple, just make an effort to hang out with your people and focus on them entirely, be silly, listen and help each other.

If you are already ticking all the boxes of living a healthy living, and yet some nagging issues remain, the answer may lie in your connections with others. We lead isolated lives and its not easy to find your tribe, but there are ways. Join a retreat, or a weekly class, or sign-up to Meetup  – a great app allowing you to find others with similar interests within your area.

It’s all about finding a balance between healthy living & relationships. You need to pursue both and its also worth mentioning that having a ‘buddy’ on your journey to better health will increase your chance of success 100%.

Thank you for reading, I hope this post has inspired you to go out and connect with your special people, or perhaps take the first step towards finding your ‘tribe’.

In dedication to your radiant health,

Marlien x