Ayurveda

Easy Kumera + Feta Summer Salad

This easy salad has been my ‘go to’ salad over the school holidays. It’s a real crowd pleaser and so easy to prepare. I like to serve it with ‘Golden Goodness’ veggies from Raw Sisterhood! Delicious and very satisfying as it contains all 6 tastes (sweet, sour, salty, pungent, bitter + astringent). Enjoy!

Ingredients
1 large Kumera (Sweet Potato)
½ block feta, cubed
1 bunch English spinach
10 sage leaves (optional)
1 cup quinoa cooked
1 clove of garlic
1 Tbsp olive oil
½ teaspoon sea salt
juice of half a lemon
fresh mint leaves to garnish (optional)

Directions
Cook quinoa using absorption method, add crushed garlic, olive oil and lemon to warm quinoa. I like to cut Kumera either into cubes or ‘Kumera chips’, cover in olive oil, garlic, sage leaves, salt and pepper and roast – approx. 30min. (If it’s organic I like to leave the skin on.) I often add sage leaves in for extra flavour.
Once Kumera is done, toss all ingredients together and enjoy! Easy.

Delicious Buddha Bowls

Most of you probably have your own version of Buddha bowls. I’ve always eaten Buddha bowls; I just didn’t call them that. It seems they are everywhere now, which is brilliant! I love a big bowl of different taste sensations, made up of a little bit of this and a little bit of that.

I make mine seasonal, in winter most of it is cooked and warm and in summer I add a lot more raw veggies and add cooling dressings made with mint and coriander. Although traditionally Buddha bowls are normally vegan/vegetarian I sometimes add some kind of animal flesh when I need extra grounding.

It’s so easy to make your own Buddha bowl, below are some of the ingredients I end up using, (select one or two from each):

Protein

Quinoa
Nuts
Tempeh
Chicken Balls
Falafel balls
Tasty Chickpeas

Greens
Summer

Sprouts
Zucchini Noodles
Broccoli salad

Winter

Cooked Spinach
Mushrooms
Cooked Kale

Veggies
Winter

Roasted Veggies

Roasted sweet potato
Roasted parsnip
Roasted Capsicum

Summer

Raw Veggies

Grated Carrot
Grated Beetroot

Dressings
Summer

Coriander Dressing
Mint dressing
Coriander Chutney
Pesto

Winter

I usually add something more pungent like garlic, chilli and ginger, alternatively fry up some ghee add fennel, coriander and cumin seeds and pour on top.
Ferments
I use cosmic food from Raw Sisterhood, my favorites are Golden Goodness and Tickle me Pink!
Extras

Avocado
Nuts
Sesame seeds

Enjoy!

Ayurvedic Daily Routine – Free Webinar June 24, 2015

Do you have a daily routine?

An Ayurvedic daily routine (Dinacharya) addresses all aspects of daily living, diet, movement, mental health and sleep. I’m really excited to announce I will be running a free webinar to discuss daily routine through the lens of Ayurveda. Join me to learn how small daily changes will kick your health up a notch.

wake up full of energy and clarity
move towards your ideal weight
boost your immune system
experience deep rejuvenating sleep

Why not optimise your daily routine by setting up good habits around self-care so that they become automatic. This allows you to spend more time on what really matters to you.

Sound good?

Join up here and please share with anyone else who would benefit from this helpful free webinar.

Thank you for your support and many blessings to you!

Justine
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Your Sacred Space

Do you have a sacred space? Somewhere you can meditate, center yourself and really listen to your inner spirit? A sacred place will nourish and rejuvenate you. Many people find this refuge in nature.

My morning spiritual practice helps to calm and center me, it creates space in my body and life so that whatever happens during the day I can find space to hold it. Living in an urban environment, I can’t always be in nature, so one way of creating or enhancing a sacred space can be adding an altar. An altar can be as simple and small or as large and complex as you like.

I love my altar pictured above. An altar can be a great catalyst to help you make the transition from the external pressure of your busy life to somewhere you can sit and connect to the timeless aspect of yourself.

I love choosing different things to place on my altar to trigger different aspects of myself. It’s really fun to play around with and helps you start thinking about subtle energies.

Here are some suggestions for putting together a simple altar:

Consciousness/awareness – light a candle or have a lamp on your alter to represent your internal light of awareness.

Teacher/guru/loved one – you may like to place a photo of someone sacred to you or who inspires you.

Crystals – for healing and energizing.

Nature – you can add a plant, fresh flowers, water or herbs to bring nature inside to connect you to the deep energy of Mother Nature and her rhythms.

Do you have an altar? Where is your sacred space? Please share below…

Many blessings to you!
Justine
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Easy Tasty Chickpeas

This easy recipe is adapted from ‘The Ayurvedic Cookbook’ by Morningstar. If  you are looking for something quick and easy for a main (add some rice and veggies) or as a side dish, this is perfect. It’s packed with protein, fibre and minerals and the black sesame seeds add calcium and zinc.

2 cans chickpeas – BPA free!

4 diced tomatoes

1 TBSP ghee or olive oil

1 tsp curry powder

2 TBSP of black sesame seeds

1 tsp sea salt

½ tsp turmeric

Chopped herbs (parsley, basil etc)

Squeeze of lemon/lime

Pop the ghee/oil in a pan, add the curry powder and turmeric, add the diced tomatoes and cook for 2min. Add the chickpeas and ½ cup water, cook for 3 min, add sesame seeds and salt. Serve with some chopped herbs on top.

Enjoy!

Sunburst Bliss Balls

Made with Coconut + Lemon

OMG, you have to try these. It’s a very wet rainy day, last day of school holidays! Perfect weather for concocting in the kitchen. We made these and called them Sunburst Bliss Balls, they are a flavour explosion in your mouth!

Ingredients
2.5 cups of coconut (desiccated)
1 cup almond meal
¼ cup coconut oil
¼ cup raw honey
1/2 lemon juiced
½ tsp sea salt

Dusting
¼ cup coconut (desiccated) for rolling the balls

Directions
Mix or blend all of the ingredients in a large bowl. Roll the mixture into small balls and roll in coconut. Store in the fridge. Enjoy with a cup of tea, sunburst bliss! x

Attune to Autumn

As summer is waning the crispness of autumn is arriving. We may start to notice imbalances in our systems triggered by autumn weather. Most common, is a vata imbalance in the respiratory system. Vata is the ayurvedic dosha made up of air and ether elements. Vata is predominately cold, dry and light, the same qualities as autumn. Think about the qualities of autumn leaves, light, dry and crackling. In ayurveda ‘like’ increases ‘like’ so if the environment is cooler, dry and lighter our mind and body will start to feel the same.

Fortunately ayurveda provides plenty of tools to help us to attune to each season. Following are some tips for autumn.

Diet
Add more warm nourishing meals to your diet. Spice up your food with herbs that are warm, sweet and nutritive. Autumn is a good time to use fennel, garlic, cumin, coriander, curry leaves and black pepper in cooking and home remedies. It is a good time to swap raw desserts and food for warmer meals especially in the evening. See my Spicy Apples and Coconut Cream recipe.

Lifestyle
Exercise that generates heat helps to pacify vata(wind and ether elements), it also helps to do more grounding and fluid styles of exercise rather than pushing too hard with anything too vigorous or stressful. When you are busy and rushing vata is easily aggravated as the weather is also in transition. This may show up as feeling scattered, spacious or anxious. Routine is great to help counteract this as it helps you feel grounded, it maybe routine in your exercise a morning routine or a structure to your day and week. Meditation, sleep and rest are all wonderful and helpful to calm the wind and ether elements in […]

Baked Spicy Apples with Coconut Cream

As Autumn marks the transition from summer to winter, it is the perfect time for my baked spicy apples with coconut cream. They are also delicious with regular cream! The perfect food as the nights become cooler.

Ingredients
5 or 6 Apples peeled and cored, I like to use Granny Smith
Spicy mix
1 Tbs chopped almonds
1 Tbs currants
1 Tbs chopped pumpkin seeds
½ Tbs sunflower seeds
2 tsp goji berries
2 Tbs of ghee or butter (room temperature so it’s soft for mixing)
1 tsp Chinese five spice
1 tsp cinnamon
1 Tbs coconut sugar
Coconut cream
Remove all the cream from the top of a tin of coconut milk; you can reserve the liquid for a smoothie. Whisk the cream and add some vanilla extract (optional). If you prefer not to use a can of coconut milk you could also use fresh coconut and a high-speed blender if you have them.
Directions
Preheat oven to 150 degrees. Place peeled and cored apples in a baking dish. Add all ingredients of spicy mix in a bowl and combine. Fill the apples with spicy mix. Bake in oven for 1 hour. Remove and serve with coconut cream.

enjoy!
Justine
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Eat your Weeds

In my Revive + Thrive yoga health-coaching group, we are working on introducing more plants to the diet.

We are looking at the energetic benefits that each part of the plant provides, for example root vegetables like potatoes, kumara and pumpkin provide comfort, grounding and nourishment while the leaves and flower add lightness and space to the body.

A great way to introduce a wider variety of plants into the diet as well as adding more nutrients is to go wild and add weeds to your meals.

Dandelion is one of the most iconic weeds. Dandelion is high in iron, calcium, vitamins A, B6, E and K, thiamin, antioxidants and beta-and alpha-carotene. Dandelion tea is known to be great for the liver and did you also know; if you add a dandelion leaf to your red wine an hour before you drink it, the toxic effects on the liver are reduced. Other weeds like thistle and stinging nettle are packed with vitamin C and calcium and are great for the skin.

Green leafy veggies have the highest nutrient per calorie ration of any food and weeds naturally growing in our ecosystem are 2-3 times more nutrient dense than anything we can grow. This is because weeds have to struggle to survive, think of the weeds growing up between cracks in the concrete. This builds up resilience in the weed and increases the nutritional value of the plant. As opposed to a cultivated crop in a field that is protected from bugs where they don’t need to struggle to grow. I also think it makes them taste better.

Urban living doesn’t give much opportunity for foraging for wild weeds, (they could be sprayed by local councils) but there is opportunity […]

Eye Yoga – 2 exercises to Reduce Eyestrain and Improve Vision

You exercise your body, so why not your eyes!

If you spend a lot of time staring at screens then these exercises can relax the eyes as well as strengthening the eye muscles.