Tantalising Watermelon Salad

 

This super easy salad is absolutely delicious on a hot day. 

Light and refreshing with a sparkle of flavors.

Tantalising Watermelon Salad

Ingredients

3 cups watermelon cubed or balled

1 medium cucumber

2 tablespoons fresh mint

1 cup tofu diced

2 tablespoons umeboshi vinegar

 

Dressing Ingredients

2-3 tablespoons olive oil

Juice of a small lime

Generous pinch sea salt or to taste

½ teaspoon black pepper or to taste

Sprigs of mint

 

Preparation

Place the tofu and umeboshi vinegar into a small bowl and mix well. Set to one side and allow to marinate.

Score the skin of the cucumber with a fork. Cut into cubes. You can remove the seeds if preferred. I usually leave them.

Place the cucumber and watermelon into a salad bowl. Mix gently.

Place the dressing ingredients into a small bowl and whisk with a fork to combine.

Add the tofu to the salad. You can include any juice from the umeboshi vinegar.

Add the dressing and mix gently.

Right before serving, finely slice the mint leaves and sprinkle over the salad. If added too early, the mint can become brown.

Serve garnished with a few sprigs of mint.  Enjoy!

 

 

Lovely Prune Pudding

This unassuming fruit is actually a power house of nutrition and is packed with fiber. Here are some of the benefits of enjoying prunes followed by a simple but yummy recipe. Enjoy xx

The Benefits of Eating Prunes

Relieves Constipation

Full of antioxidants

High in vitamins

Good source of iron

Protects Against Osteoporosis

Reduces cholesterol levels

Lowers blood pressure.

Good for the heart

Lovely Prune Pudding Recipe

Ingredients

12 pitted prunes

1-2 tablespoons rice syrup (optional)

Pinch sea salt

1 ½ cups spring water plus a little more

1 teaspoon powdered cinnamon

1 generous tablespoon kuzu diluted in a little cold water

Almond or oat cream or amasake

 

Preparation

Place prunes into a bowl and cover with 1 1/2 cups of boiling water. Let stand for 1 hour.

Remove the prunes but save the liquid.

Cut the prunes into small pieces.

Add more hot water to the reserved prune water so it totals 1 ½  cup.

Place prunes and prune water into a saucepan and add the rice syrup, sea salt and powdered cinnamon. Stir to combine.

Bring to a boil on a medium flame and then simmer for 10 minutes.

Add the diluted kuzu to the prune mixture and cook over low heat for a few minutes, stirring constantly, to thicken the mixture.

Ladle the pudding into small bowls.

Let cool, then chill in the refrigerator.

Serve cold with almond or oat cream or amasake.

Summer Buckwheat Stir Fry

 

Enjoy this light yet nutritious stir fry, packed with different flavors and bursting with energy xx.

Summer Buckwheat Stir Fry

 

Ingredients

1/2 cup buckwheat groats

1 cup water

Pinch sea salt

*2 teaspoons apple cider vinegar

1-2 teaspoons fresh grated ginger

2 spring onions sliced

1 garlic clove finely sliced

½ red pepper diced

1 cup sweet corn

1 cup broccoli florets (cut small)

¼ cup parsley finely chopped

¼  cup basil finely chopped

2 tablespoons olive oil

½ teaspoon sea salt

1 tablespoon toasted black sesame seeds

Lemon wedges

Preparation

Place the buckwheat into a pan. Rinse and drain with cold water a few times. Add the water, apple cider vinegar and a pinch of salt.

Cover and bring to a boil. Reduce heat to low and cook for 15 minutes. Do not open the lid.

Remove from heat, let stand for 3 minutes and fluff with a fork.

Place a skillet on a low flame and swirl the olive oil to coat. Add the garlic, spring onions and ginger. Sauté for 10 seconds. Add the broccoli and 1/2 teaspoon of sea salt; sauté stirring occasionally. Add the pepper and mix gently. Repeat with the sweet corn and the fresh herbs.

Add a small amount of water to cover the bottom of the skillet.

Place the buckwheat on top. Cover with a lid and heat through for about a minute.

Mix gently and serve garnished with toasted sesame seeds and lemon wedges.

*the apple cider vinegar makes the buckwheat easier to digest and absorb

 

 

 

 

Super Simple Chia Pudding

Chia seeds are the edible seeds of a flowering plant from the mint family and have been used as a healing food for hundreds of years.

Chia Seeds have numerous Health Benefits

They are an excellent source of vitamins, minerals, and powerful antioxidants.

The antioxidants found in chia seeds can help to fight free radicals in the body and reduce the risk of developing many health issues such as heart disease, cognitive decline, and certain types of cancer.

The seeds contain quercetin that lowers the risk of heart disease and high blood pressure.

Chia are high in fiber which helps to reduce insulin resistance and improve blood sugar levels

Chia contains caffeic which is an antioxidant that helps fight inflammation.

The soluble fiber in chia absorbs water which gives a feeling of fullness and can help maintain a healthy weight.

The seeds have several nutrients that are great for the bones, including calcium, magnesium and phosphorus.

Chia seeds can be used in porridge, smoothies, juices, salads, salad dressings, granola,  protein bars, cookies, puddings or in water with lemon.

 

Super Simple Chia Pudding

Ingredients

2 cups unsweetened almond milk (use your favorite) - could be rice, coconut or oat

½ cup chia seeds

1 teaspoon vanilla extract or ½ teaspoon vanilla bean powder 

1 tablespoons pure maple syrup or rice syrup

1 cup berries to add after the pudding is ready

Chopped walnuts or almonds for garnish

Preparation

Place the ingredients into a bowl and mix well.

Mix the chia mixture after a few minutes, then again after a few more minutes, mixing well each time. 

If not stirred well, the pudding will not set properly and the seeds will sink to the bottom.

Continue stirring until the chia seeds are well mixed and not clumping together.

Pour into a glass jar or container with a lid

Place into the fridge and keep covered until firm.

This is usually after 2-3 hours.

Makes about 2 ¼ cups

Before serving add a selection of berries – these can be pureed for a smooth, creamy topping.

Sprinkle with chopped nuts and enjoy.

Love Chef Mel xx

 

Strenghtening Immunity – another approach

We live in a time when immunity is greatly challenged. It seems we are becoming more sensitive and immune compromised as a result of pollution, human made chemicals, drugs, toxic foods, electromagnetic radiation and stress. The over-use of antibiotics has created stress on the gut immune and various bacteria are now resistant.

As a result we are being asked to become more immune savvy. We need to learn how best to empower our immune system and to become wise in how we move through life. The more intelligent our immune is, the greater the chance to survive and thrive.

Sadly the modern medical system is designed to fix what is broken and not to cultivate health or offer ways to strengthen immunity.

Immune challenges are actually sending us a message that we need to grow stronger as a collective. This means that when we align with good intentions, when we share wisdom and help each other from love and consciousness, we become a powerful immune system.

The classic immune definition is that immunity is charged with protecting and defending against anything the body considers foreign, hostile, damaging or invasive.

Hostile, foreign or damaging could mean bacteria, viruses, pathogens, allergens, toxins, thoughts, feelings, beliefs and all kinds of experiences that arise from outside of us.

Let’s look at the goal of a strong immune system

Protect against all kinds of harm

Enable us to move through the world with confidence

Be in a position of strength

Give us the ability to fully self express

Help us to be wisely vigilant and relaxed at the same time

 

If the immune system is compromised

We become prey to many hostile pathogens

It is easier to get sick

We are weakened

We feel constantly on guard

We have less energy to do the things we love and reach our potential

We can become afraid to be in the world

With the constant barrage of confusing messages about health and nutrition, it is easy to grow apathetic, afraid, jaded and confused, all of which have a negative effect on the immune.

Immunity is approximately
50% Conscious
50% Unconscious

We can adopt an empowered approach to immunity which includes
• Accessing our courage, inspiration and positivity in the face of what seems like incredible odds
• Empowering ourselves with information
• Understanding that our world will never be perfect, nor will
our health
• Finding little things to enhance and support the immune

 

It is important to be aware of our toxic world but also just as important to learn to live in it, to celebrate it and live life with joy. Life is a paradox.

It is important to understand that immunity is built over time.

It is actually a self learning system which naturally fluctuates and can become compromised quickly. Our immune can show our weaknesses. It teaches us about our environment and asks us to listen, act, and fortify.

Our immunity keeps us safe, protects our health, creates boundaries and negotiates with our environment. It helps us to become effective humans in the world. In an ideal world, our immune grows smarter over time which means learning is an ongoing journey.

The gastro intestinal immune is a separate yet interconnected immune system in the gut. It accounts for 40-70% of total body immune tissues. It especially handles allergens and food-borne toxins. It becomes compromised by poor diet, stress, and antibiotics.

In many ways, our parents are our first “immune system”. They protect us from the outside world along with our home environment. As children we may have needed more protection and this can impact our immunity on different levels. Our beliefs about the world and about life help to form our psychic and emotional immune system.

So, immunity is more than just strengthening one’s metabolism,
taking immune supplements, or doing various natural immune protocols even though these help a lot

Immunity is often associated with the idea of a biological war. It is considered the archetype of the warrior. Our immune fortifies, fights, attacks, defends and is a natural killer.

 

Many times sensitive people with low immunity feel vulnerable and need to fortify themselves against anything that could deplete or cause harm.
In many ways, the world is like a jungle and our immune system is here to protect us

Immunity is about examining our life and seeing where we need more
fortification, more courage, more self
protection, more “no”, less apologizing…

Personal Power = Metabolic Power

The immune says no to anything it deems as harmful

For many of us the challenge to say no in various parts of life is also connected to low immunity.

Can we say no to poor quality foods, unsupportive social situations or toxic environments?

Can we say no to our partner, parents, kids, coworkers, or bosses?

Some immune questions

Who or what do I need to say no to?

Where do I self attack?

Do I have the courage to be with the fact that not all people will like me or approve of me?

Do I believe in my own life, being willing to fight for my health, my dignity, my heart and my soul?

Do I protect myself?

Am I willing to stand for myself, for others or for a cause?

Low Immunity often goes together with

Depression

Fatigue 

Stress – everyday challenges, toxic thoughts and beliefs, locked in emotions, speed, fear

There are many many factors that can compromise immunity.

Some examples are

Surgery, hospitalization, antibiotics

Drug use - prescription, recreational, alcohol

Removal of tonsils, thymus, gut tissue, spleen

Over exercise

Lack of sun

Lack of nature

 

Environmental factors that affect immunity

Animals, household chemicals, body care products, air quality,

EMFs, workplace toxins, mold

Foreign travel

Weather, seasons

“Cleanliness”

Vaccinations

Heavy metal exposure

Dietary Factors that affect immunity

Overall poor quality diet

Food allergies

Excess sugar

Excess caffeine

Poor quality animal and dairy foods

GMO foods

Poor quality water

Chronic dieting 

Long term restrictive diets

Damaging cleanse or fasting program

Low probiotic diet

Stress state eating

Not eating with the seasons

Poor eating rhythm

Chronic over eating

Pyschological Factors that compromise immunity

Self attack and judgement

Toxic nutritional beliefs

Relationship challenges

Any way we make ourselves “small” or “less than”

Money concerns

Unexamined anger, rage, resentment, judgment

The feeling of “not belonging”

Belief that “I am unlovable as I am”

 

Some simple things we can do to support our immune

Enjoy a plant based diet – seasonal, local, home grown, organic foods - include fermented and fresh herbs

Spend time in nature everyday

Spend time in the sun

Slow down – slow eating, slow breathing, slow driving, slow walking, slow parenting..

Experiment with different cold water therapies

Use air purifiers and water filters - have plants in the home

Use essential oils – lavender, eucalyptus, tea tree

Use supplements wisely

Exercise moderately

Get enough sleep even a nap

Have fun and marvel at our beautiful world

Be kind to the self and to others

Work together to create a loving, conscious world

 

Thank you to Marc David and The Institute for the Psychology of Eating from where this information is based