Banana Peanut Butter Flapjacks
A lovely healthy, guilt free alternative to a flapjack. Tastes a bit like a banana bread but has all the goodness of the oats you’d find in a flapjack. They make a great breakfast alternative and also a great snack for the mid afternoon energy slump. Wheat and dairy too.
ingredients – Makes 16
2 mashed bananas – the riper the better as easier to mash and sweeter
2 cups oats
1 tbsp dessicated coconut
1 tbsp pumpkin seeds
1 tbsp raisins
1 tbsp chopped walnuts
1 tbsp ground flaxseed
6/7 apricots chopped
1 tbsp peanut butter
1 tbsp maple syrup – add 1 tbsp more if you like them sweeter
200ml oat milk
Heat oven to 140
Mash the bananas in a large bowl.
Add the oats and other dry ingredients to the bananas, stir and combine.
Add the peanut butter along with the maple syrup, give it a good mix now.
Finally, add the oat milk till you have a thick consistency.
Grease a small baking tray with coconut oil and transfer the mix to the baking tray. Press the mixture down very firmly with the back of your hand, or the bottom of a clean mug.
Cook for about 25 – 30 minutes till the edges have started to turn golden brown and the mixture is quite springy to the touch. Cook for few more minutes if you feel it needs longer.
Just Being – Peters Poem
On Mother Earth,
Absorbing Surya’s rays.
To Terns and Wildfowl and
Their Soundtrack of
As the Tides’ stillness
Deceptively ever nearer.
As ripples radiate
A hidden Presence.
As Prana’s flow
Ebbs in and out,
As all things ever changing,
With no Beginning ,
Since travelling in India I have always loved chai tea. Whenever I drink it I am always transported back almost twenty years to my first visit there. I remember sitting on a platform in Bombay waiting for my first train across India and being sold cups of wonderfully sweet chai tea while I waited. It was always served in tiny terracotta pots, almost like a shot of tea really and only cost just a couple of rupee a cup, a far cry from the tea prices of Starbucks. Anyway, a very good friend of mine Kate has given me this recipe of her divine chai tea to share. It’s a perfect spice blend to warm the hearts at this cold time of year. Make the dry ingredients up and leave to infuse for a few weeks before making the actual tea. Finding a lovely beautiful tea tin to store it in is a must!
70g (half a regular sized packet 125g) Loose black tea- Assam is a good choice
2 x cinnamon sticks – crushed
30 x cardamon pods – crushed
15 x cloves – crushed
30 x black peppercorns – cracked
1 x star anise – broken up
1 x nutmeg – finely grated
Use a pestle and mortar to crush up your spices, cinnamon, cardamon, cloves, black peppercorns and star anise. Work them individually, then add them to your loose black tea. Grate in your nutmeg using a fine grater. Store in a tin for a few weeks.
To make the drink itself….
Place 3 cups of water in a pan and bring to the boil.
Remove from the heat and add 2 tsp of your tea blend, 2 tsp of honey and finally add a slice of fresh ginger.
Place back on the heat and simmer for 5 minutes.
Add milk to taste, bring back up to simmering.
Serve in your finest mugs, whilst wearing warm woolly socks and sitting in front of a fire.
Autumn days call for warming soups. Having just been for a fabulously cold swim this morning, all I could think of was making a warming soup for lunch. This recipe is so quick and so simple and great served with garlic bread!
1 tsp Coconut oil
3 Garlic cloves
1 Celery stick
500g Mixed mushrooms – wiped clean and chopped- chestnut, button, portobello, wild
Handful of Dried wild mushrooms
Handful of Fresh thyme
1 litre of Vegetable stock
1. Place the dried mushrooms in a small bowl and add enough boiling water to cover them. Leave to one side.
2. Heat the oil in a large pan and add finely chopped onion, celery and garlic. Sweat till soft and golden.
3. Add the chopped mushrooms, thyme leaves and leave to soften for about five minutes on a low heat.
4. Once softened add the stock, enough to cover the mushroom mix, the soaked dried mushrooms and their fluid. Bring to the boil then simmer for 15 minutes.
5. Once cooked remove from the heat and blend to smooth consistency. A hand blender is great in this instance. You can add more stock, milk (dairy or Non) or cream, till you get your desired consistency.
6. Served with chunky bread, ciabatta or garlic bread is fabulous.
I have made this divine cordial with elderberries for years and it wasn’t until this year with an absolute abundance of blackberries that my partner suggested we try it out with some blackberries. It is wonderfully sweet, so you only need to use a small amounted diluted with either cold or hot water. We add a few drops to morning smoothies or pour over ice cream for a simple dessert. It will last for months in sterilised bottles.
Juice of one lemon
Sterilise your glass bottles, either in a heated oven or hot wash in the dishwasher.
Put your blackberries in a large pan and add enough cold water to just cover. Bring to the boil and simmer until the fruit is soft.
Strain the liquid form the fruit, return the liquid back to the pan. For every 600ml of liquid add 450g of sugar (I used golden granulated but white granulated can be used), two cinnamon sticks, 10 cloves and and inch piece of peeled ginger. Simmer until the sugar has dissolved then boil hard for ten minutes.
Remove from the heat and allow to cool. Strain the liquid and pour carefully into your sterilised bottles using a jug and your funnel. Label and then enjoy as you wish.
Wild Garlic Pesto
Ramsons other wise known as Wild Garlic make the most quirky flavoured pesto. We started created this recipe last year after learning more and more about foraging and eating from the wild. The leaves start to appear around mid March and the flowers a few weeks following. Make sure you are confident at identifying the plant, (mind you the smell is so strong you can’t miss them), then once you’ve located a patch get harvesting and cooking.
2 Handfuls of wild garlic leaves
200ml Extra virgin olive oil
50g Pine nuts or walnuts
2 Garlic cloves
50g Parmesan cheese, grated
For a large jar, Serves 6
Blanch the wild garlic leaves in boiling water for about 10 seconds. Immediately refresh in cold water, drain and gently pat dry with kitchen paper.
Put the wild garlic, oil, nuts and garlic into a food processor and blitz until you create a puree.
Transfer to a bowl and add the parmesan and season with s and p.
Put in a sterilised jar till ready to use. It will freeze quite happily for use throughout the year.
We serve this stirred through wholemeal pasta along side a crunchy, leafy salad. Its one of our Friday night arrival meals, thats filling enough to leave you satisfied and excites the taste buds for the weekend ahead.
Why detox with yoga?
- A yogic Detox stimulates the body’s own powerful waste disposal mechanisms – throughout the digestive system but also the skin, lungs, liver, kidneys, endocrine and lymphatic systems.
- Yoga creates a deeper awareness of what the body actually needs thus influencing more mindful choices of not only cleaner foods but also a more balanced lifestyle and chosen environment.
- Letting go of physical and emotional tension is as important a part of a Detoxing as clearing physical waste. Yoga recognises the importance of eliminating “dis-ease” to bring the body and mind back into balance and optimum health.
- Kriyas(cleansing practices) and breathing practices(Pranayama) stimulate deeper more effective respiration & circulation.
- Asana (Postures) – a carefully sequenced flow of Asana will create deep stretching and/or compression to first “wring out” tissue releasing cellular waste products. As the stretch is released muscles, nerves and organs are flushed and recharged with freshly oxygenated blood and nutrients, energising & rejuvenating the body.
- Asana also have the effect of releasing physical tensions that are the result of emotional stress thus helping us to re-pattern poor movement habits leading to less stress on the body, better posture and deeper breathing.
- Use of Mudra and breathing practices work directly on calming the parasympathetic nervous system which in turn can help slow the heart rate, increase intestinal and glandular activity and help deal with the stresses and strains of life.)
Author : Claire Riley, yoga teacher and lover of all things to do with healthy living.
Butter bean & herb dip
I am huge fan of humous and I’ve been looking for a similar high protein dip to serve on our retreats as an option for lunch. It needed to be bean based for the protein but also have a great flavour. I came across this recipe in a newspaper supplement and tweaked it to give it a bit more of a kick. I hope you like it. It’s great served piled high in the middle of large plate surrounded by warm pitta and fresh crudités, such as broccoli, pepper and celery.
500g cooked butter beans
2 garlic cloves
juice and zest of 1 lemon
2 tbsp of olive oil
a good dash of tabasco
1 handful of chives chopped
1 small handful of dill chopped
1 tbsp small capers, rinsed and drained
1 tsp cumin
1 tsp dijon mustard
1 tsp wholegrain mustard
salt and black pepper
Add all of the ingredients into your food processor and combine until you have a thick, smooth consistency.
Add salt and pepper at the end to taste.
Peanut Butter Flapjacks
I love flapjacks and I am always looking for new and exciting variations. The lower the sugar content the better, as some can be so sweet you feel your teeth are going to fall out when you bite into them. I experimented with this recipe taken from Deliciously Ellas’ book. They work a treat and taste even better and become more moist after a few days. It uses a load of nut butter which can be quite costly but they are so worth it.
360g small organic porridge oats
2 ripe bananas
6 tablespoons of maple syrup
6 tablespoons of nut butter – cashew/almond/peanut
4 tablespoons of coconut oil
1 tablespoon of raisins
1 dessert spoon of sesame seeds
Preheat your oven to 200 celsius.
Mash your bananas in a small bowl with a fork.
In a saucepan add the maple syrup, nut butters and coconut oil. Then add the mashed bananas and simmer until a soft, gooey liquid forms.
Pour the liquid into a large bowl and add the oats and raisins, stirring well until everything is fully coated.
Grease a small square baking tray with coconut oil. Pour the flapjack mixture into the tray and press it down very firmly. The mixture needs to be very compact. I often use the underside of a mug to do this. Then sprinkle the sesame seeds evenly over the top.
Bake for 15-20 minutes in the oven until the edges start to brown.
Leave to cool fully before you cut your flapjack up into squares.
broccoli, carrot & cashew salad
The perfect winter salad, mixing nourishing root veg with the detoxing greens. It is great served with pitta and humous or we had it as a side with some pizza last weekend. Or why not simply enjoy a bowl of it on its own. It will fill you up but leave you feeling light and energised.
Serves 2 as a main salad or 4 as a side.
5 small florets of broccoli finely chopped
1 carrot peeled and grated
2 handfuls spinnach chopped
1 inch piece of fresh ginger grated
1 tbsp pumpkin seeds
1 tbsp sunflower seeds
1 tbsp cashews
1 tbsp raisins
1 small handful of finely chopped parsley
- 1 tbsp french mustard
- 1 tbsp runny honey
- 1 clove garlic, peeled and crushed
- 1 tsp balsamic vinegar
- 2 tbsp cider vinegar
- 6 tbsp olive oil
- salt and pepper to taste
Place the broccoli, carrot and spinach in a large bowl, stir together.
In a shallow frying pan dry roast the seeds and nuts for a few minutes till golden brown.
Then do the same thing with the raisins, helping to plump them up to bring out the flavour. Add them all to the salad.
Grate the ginger straight into the salad. Add the parsley and give it all another good stir.
Finally, coat the salad with your honey mustard dressing and enjoy.