A couple of weeks ago I got to spend a magical afternoon with a group of ladies who all joined me for the same reasons - to take time out to stretch and squeeze the stiffness out of their bodies. We also rested deeply and learnt about nutritious foods that not only give us energy, but are also simple to prepare. As a working mum and a perimenopausal woman, I am fully aware of how fluctuations in symptoms can affect energy levels and therefore motivation to prepare food. So having a few simple ideas up your sleeve, is an absolute gamechanger.
This particular session was Yoga & Nutrition for Menopause Support so my focus was on extremely nutritious, tasty and easy to prepare snacks that were full of healthy fats, vitamins, minerals and wholegrains to support the peri/post/menopause stage of life. Naturally dairy and gluten free, (not always an essential consideration these just happen to be so) these particular foods also offer the sweet, savoury and palate cleansing flavours (food is more satisfying when different flavours are represented), without feeling too heavy.
Whenever I run these workshops, I always plan and create food that is both delicious and full of essential nutrients to help people see ways of making healthy choices that are really not difficult to make, but still include all the stuff we need to feel our best.
If you are thinking that a session like this could help you make a start, my next one is Friday 8th March at The Yoga & Wellness Rooms in Shoreham By Sea - Spring Clean Your Wellbeing with Yoga & Nutrition- which you can book here. During this session we will be lightening the wintry load with some energising yoga practises, and some more springy ingredients to give us a brighter, clearer feeling in our bodies and minds. And as always, I'll make sure we rest deeply to round off the session, as this is often the bit we miss out of our routine in every day life!
So here are 3 simple recipes from my last workshop to give your health and your tastebuds a little boost:
RECIPES
Chocolates for all your senses
These little beauties are one of my favourite creations. They look beautiful, taste incredible, feel like such an indulgence are highly nutritious! (They do contain a small amount of sugar as I don't make my own chocolate (yet) but as long as you use a good quality, high cocoa content chocolate, then the sugar amount is minimal) This recipe makes about 20 chocolates in a mini muffin silicone mould (pictured below) as I always double up on amounts needed to save effort for the next time I need a delicious chocolate fix!
Ingredients
200g good quality dark chocolate - I used 100g 74%, 100g 85%.
150g smooth almond butter (any nut butter will do)
1 x tbsp ground flaxseed
1 x tbsp ground almonds(cashews or pistachios would be fine)
Freeze dried raspberries for decoration
A handful of bashed up pistachios for an extra protein sprinkling on the top
Method
Melt chocolate slowly in a bowl over a pan of water.
Coat the base of the silicone mould (or whatever you're using) with melted chocolate and cool in the fridge
Combine the almond butter, flaxseeds and ground almonds in a bowl so they create a more solid, mouldable filling.
Dollop a teaspoon full in the chocolate cases once cooled
Top with more melted chocolate
Sprinkle with crushed pistachios and raspberries.
Cool in the fridge and enjoy!
Health benefits
Magnesium and fatigue-fighting properties in the dark chocolate, healthy fats, fibre and calcium in the nuts, and most of all, they are so satisfying that you won't plough through a whole load of low cocoa content sugary chocolate!
Two Bean Hummus
This recipe is even a hit with my children! In this hummus I used chickpeas and cannelini beans as it makes it a bit smoother. It's so easy to make as long as you have something to whizz it up in (food processer, blender stick etc). And it keeps beautifully in the fridge for a few days.
Ingredients
1 x 400g can chick peas (reserve half the water when draining and add to the mixture)
1 x 400g cannelini beans
2-3 x tbsp tahini (add 2 then more depending on preference)
2-3 tbsp extra virgin olive oil, or liquid another cold pressed oil such as rapeseed if that's what you have
1-2 tsp salt (adjust to your tastes)
juice of a lemon (add gradually to your taste)
Method
Whizz all the ingredients together, adding the oil, tahini, lemon juice, salt in gradually to ensure you make it to your tastes. Add in fresh or dried herbs, ground cumin, coriander or anything you fancy at the end.
Health benefits
Fibre, protein, vitamin C, healthy fats, really satisfying and healthy food that is a lovely addition to so many meals!
Seedy Oatcakes
I can't reliably say these always turn out the same, mostly because I'm a "throw everything in and see what happens" cook, however as long as they stick together and create flat little oatcakes for a short bake, then I'm happy! Use any cookie cutter you want and remould leftover dough into a more rustic, handmoulded oatcake at the end to avoid waste.
Ingredients
200g Wholegrain oats (I use GF oats because my daughter is coeliac)
150g Seeds such as pumpkin seeds, sunflower seeds (I used both)
About 150-200ml cold water
A little oil for bringing mixture together
Baking paper and a large baking tray
Method
I used my nutribullet to whizz up the oats and seeds to create a flour, but you could use any form of food processor you have. Alternatively you could buy an oat flour and ground seeds if you don't have these gadgets. In a large bowl, gradually add the water and oil to create a dough that is rollable. You may want to knead it a bit until it really comes together. Adjust the water and dry ingredients amounts depending on how the dough comes together. Bake in the oven for approx twenty minutes at 220 degrees C, and take out of the oven when the edges look a little bit golden. Cool on a wire rack and store in an airtight container for a good few days! Serve with soup, hummus, cheese, chilli. Such a handy snack to have in the cupboard.
Health benefits
Fibre, protein, healthy fats - a great alterative to shop bought crackers that are over processed and have very little of the health benefits that these little superstars have!
Let me know if you make any of these or have any questions. Follow me on instagram and this blog for more practical and attainable healthy habit ideas
Happy Healthy Experimenting!
Lynne x
If you feel that you would benefit from some personal coaching including yoga, nutrition and lifestyle choices to help reduce stress levels, maintain a healthy weight, or simply see me for an overall health improvement course, I offer retreats, workshops and private sessions in person and online (via Zoom). Go to www.lynnejarrettyoga.co.uk or get in touch directly @ lynnejarrettyoga@gmail.com