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The Happy Pear Podcast

How do we get you to keep scrolling?

This is the aim of the applications on your phone. The more they can steal your focus and attention the more profitable they are.

So how can you take advantage of the benefits of technology whilst not letting it take advantage of you?

Episode 106

This week we speak to Johann Hari, the author of the New York Times bestseller: Stolen Focus: Why You Can’t Pay Attention

Johann is an author, executive producer and Tedtalk speaker. His books have been translated into 40 languages, and been praised by a broad range of people, from Oprah to Noam Chomsky, from Elton John to Naomi Klein.

Johann’s first book, ‘Chasing the Scream: the First and Last Days of the War on Drugs’, was adapted into the Oscar-nominated film ‘The United States Vs Billie Holiday’. His second book, ‘Lost Connections: Uncovering The Real Causes of Depression – and the Unexpected Solutions’ was described by the British Journal of General Practice as “one of the most important texts of recent years”, and shortlisted for an award by the British Medical Association.

Johann’s TED talks have been viewed more than 93 million times. He has written over the past decade for some of the world’s leading newspapers and magazines, including the New York Times, the Los Angeles Times, the Guardian, the Spectator, Le Monde Diplomatique, the Sydney Morning Herald, and Politico. He has appeared on NPR’s All Thing Considered, HBO’s Realtime With Bill Maher, The Joe Rogan Podcast, the BBC’s Question Time, and many other popular shows.

Johann was twice named ‘National Newspaper Journalist of the Year’ by Amnesty International. He has also been named ‘Cultural Commentator of the Year’ and ‘Environmental Commentator of the Year’ at the Comment Awards.

A fascinating person who lives half the year in London, and spends the other half of the year traveling to research his books. We caught up with Johann one sunny afternoon and delved deep into what it means to loose focus, the effects it has on the brain, how our children are being affected by technology, and how we can regain focus and become more present.

A great episode!

Enjoy!

Lots of Love,

Dave & Steve x

Available now from all good podcast providers:

listen on spotify

This episode is sponsored by Vivobarefoot Footwear. Vivobarefoot Footwear have given our listeners an exclusive 15% discount when you enter the code HAPPYPEAR15  

Genuinely these are the only shoes you will see Dave & Steve wearing!

Produced by Sean Cahill and Sara Fawsitt

An image of Creamy Mushroom Linguine

Creamy Mushroom Linguine


This recipe is the perfect example of synergy where the sum of the parts are greater than apart. Looking at this recipe it seems very simple but the result is a super tasty creamy pasta dish that is a family favourite. It makes a perfect bowl of comforting goodness!

Takes 20 minutes

Serves 4

Ingredients
 

Linguine

  • 250 g linguine
  • 250 g Oyster Mushroom
  • 1 onion
  • 1/2 tsp garlic powder
  • 2 tbsp tamari

Creamy Cashew Sauce

  • 100 g cashew nuts
  • 500 ml oat milk
  • juice of half a lemon
  • 1 tsp garlic powder

Instructions
 

  • Prepare the Cashews: Place the cashew nuts in a small pot and cover with boiling water. Simmer gently for 5-10 minutes, then drain and rinse.
  • Cook the Pasta: Fill a large saucepan with boiling water and add 1 tbsp of salt. Add your pasta and cook according to package instructions.
  • Prepare the Vegetables: Peel and finely slice the onion and garlic. Finely chop the mushrooms.
  • Cook the Onion and Mushrooms: Heat a large wide bottom pan over high heat. Add 1 tbsp of oil (or a few sprays of oil), followed by the onions and ½ tsp of salt. Reduce the heat to medium and cook for 4-5 minutes stirring until the onions brown slightly. Stir occasionally. Add the chopped mushrooms and garlic and cook for another 4-5 minutes. Stir in the tamari, cook for an additional minute, then turn off the heat.
  • Prepare the Cashew Sauce: While the mushrooms are cooking, make the cashew sauce. Add the drained and rinsed cashew nuts and the rest of the sauce ingredients to a blender or food processor. Blend at high speed until smooth. Add the creamy cashew sauce to the pan, then turn the heat to medium. Cook for 1-2 minutes, stirring continuously, to allow the sauce to thicken.
  • Combine the Pasta, Sauce & Mushrooms: Drain the cooked pasta, reserving some pasta water. Mix the pasta into the sauce, making sure the pasta is well coated. If the sauce is too thick, add reserved pasta water until you reach your desired creamy texture. If it is too watery, cook for a few minutes stirring constantly to avoid sticking. Taste and adjust seasoning with salt and black pepper as needed. Add the mushrooms and mix through.
  • Garnish and Serve: Optionally, garnish with finely sliced fresh red chilli and/or fresh oregano or thyme. Serve hot and enjoy your creamy, comforting pasta!

Nutrition

Calories: 492kcalCarbohydrates: 79gProtein: 18gFat: 14gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 6gSodium: 82mgPotassium: 733mgFiber: 6gSugar: 18gVitamin A: 293IUVitamin C: 4mgCalcium: 219mgIron: 5mg
Keyword Creamy Mushroom Linguine
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We love this recipe, really quick to make, super tasty and everyone will be

looking for more, we are aware that is quite a promise but these burgers will

deliver!! Really worth seeking out the nutritional yeast as it gives a nice

distinct flavour to it  and a couple of slices of vegan cheese is not essential

but really takes it to the next level. We like to serve them with vegan mayo,

lettuce, gherkins, ketchup, red onion and tomato. We fried ours up in the

pan for two minutes, but these are lovely cooked in the grill.

An image of Epic Veg Burgers

Epic Veg Burger


We wanted a burger that was packed with veg…but still felt a bit naughty. So here's our take on the classic burger…super indulgent and delicious.

Takes 15 minutes

Serves 3

Ingredients
 

  • 400 g kidney beans
  • 1 onion
  • 2 cloves garlic
  • 150 g Oyster mushroom any kind of mushrooms will work!
  • 4 tbsp Tamari
  • 100 g breadcrumbs
  • 3 tbsp nutritional yeast

Serving suggestions

  • Favourite buns
  • Vegan Mayonnaise
  • Spicy Pepper Pesto
  • Ketchup
  • Lettuce Leaves
  • Tomatoes
  • Vegan Cheese
  • Lettuce shredded, for extra naughtiness!
  • Tomato
  • Caramelised Onion
  • Gherkins
  • Avocado slices

Instructions
 

  • Drain and rinse the beans. Peel and finely chop the onion and garlic. Roughly chop the mushrooms.
  • Put 3 tablespoons of water into a frying pan on a high heat. Once hot, add the onion and garlic and cook for 1-2 minute, stirring regularly. Add the mushrooms into the pan and cook for a further minute. Now add the tamari, and stir fry for 2 minutes. Remove from the heat. 
  • In a mixing bowl, add the breadcrumbs, beans and the nutritional yeast and mix well.
  • When the mushrooms are done, add them into the bowl and mix. Leave to cool for a minute. Using your hands or a wooden spoon mash and mix so that well mixed. Form this mixture into patties, making sure to really compress them so as to remove as much moisture as possible.
  • The patties are now ready to cook. You can either fry them in the pan for 2 minutes on each side till they go golden or grill them in the oven at  180C/F/gas mark and they are also great grilled on the barbecue!
  • Serve in your favourite bun bun with whatever tickles your fancy! We went a bit of everything…pesto, cheese, lettuce, tomatoes, gherkins and for real indulgence…caramelised onions. ENJOY, this one is epic!!

Nutrition

Calories: 410kcalCarbohydrates: 77gProtein: 23gFat: 3gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 0.5gSodium: 263mgPotassium: 1148mgFiber: 16gSugar: 12gVitamin A: 31IUVitamin C: 6mgCalcium: 126mgIron: 7mg
Keyword Burger
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The Happy Pear Podcast

What does it mean to be an explorer?

What are the sacrifices one must take?

What are the benefits of putting yourself through such hard physical challenges?

Episode 105

This week we speak to Damian Browne, an extreme adventurer, peak performance athlete and International keynote speaker from Galway, Ireland. 

For the last 25 years Damian has pursued his human potential, relentlessly pushing his body & mind to their perceived limits; forging himself & his character in what he deems “a crucible life”. 

During a 16-year career as a professional rugby player, Damian donned the colours of some of rugby’s European elite, including Northampton Saints & Leinster; where he won club rugby’s biggest prize, The Heineken Cup. 

Since retirement from professional rugby, Damian has become one of the World’s foremost extreme adventurers; undertaking some of the most demanding physical and mental challenges on the planet, including the 257km Sahara Desert ultra marathon, The Marathon des Sables,  climbed 5 of the 7 Summits, a renowned mountaineering feat & most recently created history by becoming the first person ever to row from New York City to Galway, taking 112 days and in the process become one of only a handful of people to have rowed the Atlantic in both directions.

Damian’s drive to explore his physical & mental limits is not exclusive to ultra endurance events and he is a multi-time Irish indoor rowing champion, holding all-time, all-category records for the 500m and 1000m distance.

We were lucky to have had Damian in the studio with us for this episode, a brilliant and deep character, we hope you enjoy this episode as much as we did.

Enjoy!

Lots of Love,

Dave & Steve x

Available now from all good podcast providers:

listen on spotify

This episode is sponsored by Vivobarefoot Footwear. Vivobarefoot Footwear have given our listeners an exclusive 15% discount when you enter the code HAPPYPEAR15  

Genuinely these are the only shoes you will see Dave & Steve wearing!

Produced by Sean Cahill and Sara Fawsitt

The Happy Pear Podcast

Let’s lean into the discomfort by plunging into cold water or sweating through a hot sauna with metabolic scientist and author of Winter Swimming, Susanna Søberg.

Episode 104

We have been jumping into the sea for the last 8 years, we knew it was good for us, simply by how it made us feel: Elevated, alive, new, refreshed, giddy, more connected to those around us and overall a feeling of happiness. Now after so much research we are aware of how truly beneficial cold water and heat exposure is for us, from the serotonin, dopamine and oxytocin hits, to the longevity benefits and the effect it has on our metabolism. We discuss it all with Susanna and even take things a step further into the community benefits. 

Susanna Søberg, PhD., earned her doctorate researching metabolism and has worked for many years designing and conducting clinical studies. Her most recent research and the background for this book have been on fat reduction through winter swimming at the Tryg Foundation’s Center for Physical Activity, Denmark. Winter Swimming, now published in thirteen languages, is her first book.

Founder and CEO of www.soeberginstitute.com . Susanna has also created a course, The Thermalist Cure, all about how and why to get started with cold, heat, and breathwork for better health. The course launches on 24th January and she has kindly offered our listeners a 10% discount with the code THEHAPPYPEAR 

A brilliant episode that is on a topic close to our hearts.

Enjoy!

Lots of Love,

Dave & Steve x

Available now from all good podcast providers:

listen on spotify

This episode is sponsored by Vivobarefoot Footwear. Vivobarefoot Footwear have given our listeners an exclusive 15% discount when you enter the code HAPPYPEAR15  

Genuinely these are the only shoes you will see Dave & Steve wearing!

Produced by Sean Cahill and Sara Fawsitt

This is so genuinely tasting and easy to make – you will be surprised how good this is in even just 5 mins. Even if this ends up taking you 10 mins to make you will still have a super tasty quick dinner that will be faster to make than ordering a take away!

An image of Spinach, Butterbean and Mushroom Curry

5 Mins Spinach, Mushroom and Butterbean curry


This is so genuinely tasting and easy to make – you will be surprised how good this is in even just 5 mins. Even if this ends up taking you 10 mins to make you will still have a super tasty quick dinner that will be faster to make than ordering a take away!

Takes 10 minutes

Serves 2

Ingredients
 

  • 1 tbsp oil
  • 1/2 thumsized ginger
  • 2 cloves garlic
  • 1/2 red chilli
  • 200 g mushrooms (ideally oyster mushrooms)
  • 2 tbsp tamari
  • 1 tbsp cumin seeds
  • 2 tbsp curry powder
  • 1/4 ground pepper
  • 400 g butter beans
  • 400 g chopped tomatoes
  • 200 g coconut milk
  • 50 g baby spinach

To serve

  • Pickled red onion
  • Coriander shoots Serve with your favourite grain of choice, we used a pre cooked brown rice and served this beautiful curry with some pickled red onions and some coriander shoots. Enjoy!

Instructions
 

  • Heat a wide bottomed non-stick pan on high heat. Chop the mushrooms into bite sized pieces. Peel and finely dice the ginger and garlic, finely dice the ½ red chilli, leaving the seeds in if you prefer it hot or removing the seeds for a milder spiced curry.
  • Drain and rinse the butter beans. Once the pan is hot add the oil along with the mushrooms, diced ginger and cumin seeds and cook for 2 mins.
  • Next add the garlic and chilli and mix through, stirring occasionally. Add in the tamari or soy sauce and thoroughly mix through ensuring to coat each mushroom in the sauce. Add in the butter beans, followed by the chopped tomatoes, coconut milk, curry powder and ground black pepper and cook for a minute bringing the temperature up, while stirring occasionally.
  • Taste and adjust the seasoning to your liking by adding more salt, black pepper or lime juice.To finish add in the baby spinach and allow it to wilt down for 1 minute.
  • Serve with your favourite grain of choice, we used a pre cooked brown rice and served this beautiful curry with some pickled red onions and some coriander shoots. Enjoy!

Nutrition

Calories: 1252kcalCarbohydrates: 146gProtein: 50gFat: 63gSaturated Fat: 40gPolyunsaturated Fat: 6gMonounsaturated Fat: 12gTrans Fat: 0.1gSodium: 683mgPotassium: 4719mgFiber: 42gSugar: 38gVitamin A: 5576IUVitamin C: 95mgCalcium: 434mgIron: 31mg
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The Happy Pear Podcast

Dating, partying, socialising, special occasions, holidays… without alcohol does this sound difficult to you?


Could you imagine going sober at the age of 26 without using the excuse “I am on antibiotics” or “I am working tomorrow”?

Episode 103

This week we spoke to the founder of the Sober Girl Society and one of the leading voices on the sobriety movement, Millie Gooch.

At the age of 26 Millie decided to make a big lifestyle change, she quit drinking. After too many binge drinking nights that left her feeling anxious, and insecure. She realised she needed a change. 

Millie has written for a range of publications, and her campaigning work has been featured everywhere from ELLE and Stylist to the BBC and Evening Standard.

In this episode, Millie gives us practical advice for how to date, party and socialise sober. We debunk the myths surrounding sobriety and how having a healthier relationship with alcohol can massively improve your confidence, relationships, productivity and your relationship with yourself.

We loved chatting to Millie, she is a brilliant voice for the movement.

Enjoy!

Lots of Love,

Dave & Steve x

Available now from all good podcast providers:

listen on spotify

This episode is sponsored by Vivobarefoot Footwear. Vivobarefoot Footwear have given our listeners an exclusive 15% discount when you enter the code HAPPYPEAR15  

Genuinely these are the only shoes you will see Dave & Steve wearing!

Produced by Sean Cahill and Sara Fawsitt

An image of Meaty Spag Bol

Meaty Spag Bol


This is a beautiful, low-fat Bolognese where we use jackfruit and oyster mushrooms to form the basis of this meaty sauce. It has smooth, deep flavours that make for a delicious spaghetti Bolognese.

Takes 7 minutes

Serves 2

Ingredients
 

  • 200 g spaghetti (whole wheat is great for fibre)
  • 2 cloves garlic
  • 2 onions (medium)
  • 1 carrot
  • 400 g jackfruit
  • 2 tbsp tamari
  • 150 g oyster mushroom
  • 400 g cooked lentils
  • 800 g chopped tomatoes
  • 200 g jar of tomato puree
  • 1 tsp salt
  • ¼ tsp black pepper
  • small bunch of basil

Instructions
 

  • Cook the pasta:
    Fill a pot with 3L of water and bring it to the boil (using a kettle will speed things up). Once boiling, reduce to medium heat and add 1 tbsp of salt.
    Add the dried pasta and cook according to the pack instructions.
  • Prepare the vegetables:
    Drain and rinse the lentils and jackfruit. Peel and finely dice the onions and garlic. Finely dice the carrot. Chop the mushrooms into small, bite-sized pieces. Slice the jackfruit into thin, bite-sized strips.
  • Cook the aromatics:
    Heat a wide-bottomed non-stick pan on high heat. When hot, add the chopped onion and fry for 3-4 minutes until it starts to brown.
    Add the garlic, diced carrots, and a pinch of salt.
    Reduce the heat to medium and cook for 3-4 minutes, stirring regularly.
    If the mixture starts to stick, add a couple of tablespoons of water to deglaze the pan using a wooden spoon.
  • Cook the mushrooms and jackfruit:
    Add the mushrooms and jackfruit to the pan and cook for 3-4 minutes, stirring occasionally, until they start to char.
    Add tamari and mix well so that the mushrooms and jackfruit absorb the umami flavour.
  • Drain the pasta:
    Once the pasta is cooked, drain it but reserve 50ml of pasta water to dilute the sauce later if needed.
  • Finish the Bolognese:
    Add the drained lentils, chopped tomatoes, tomato purée, and the remaining salt and pepper to the pan.
    Bring the mixture to a boil, then lower to a simmer. Cook for 5 minutes, stirring occasionally to allow the flavours to meld.
  • Combine pasta and sauce:
    Add about 50ml of the reserved pasta water to the sauce, then stir in the cooked pasta. Mix well to combine.
  • Add basil:
    Remove the basil leaves from the stalks. Finely chop the stalks and add them to the sauce.
    Taste and adjust the seasoning as needed.
  • Serve:
    Garnish with fresh basil leaves and enjoy your meaty spaghetti Bolognese!

Nutrition

Calories: 947kcalCarbohydrates: 196gProtein: 42gFat: 5gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gSodium: 1788mgPotassium: 3198mgFiber: 31gSugar: 61gVitamin A: 5839IUVitamin C: 78mgCalcium: 276mgIron: 14mg

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An image of Quick Turkish pizza/ Pide with summer veg

Quick Turkish pizza/ Pide with summer veg & feta


We are big fans of pizzas and even have our own Happy Pear vegan pizzas for sale all around Ireland. So we loved the idea of making Pide; a delicious Turkish flatbread. Traditionally made with a yeast dough, we have adapted it to use a quick easy dough so this recipe only takes 25 mins from start to finish!

Takes 25 minutes

Serves 2

Ingredients
 

  • Dough;
  • 250 g self raising flour
  • Small pinch salt
  • 125 ml water
  • Base;
  • 4 tbsp Pesto of choice – we used our Happy Pear Sun-Dried Tomato pesto
  • 4 tbsp Tomato puree
  • Toppings;
  • Quick fire cashew feta;
  • 100 g cashew nuts
  • 3 tbsp lemon juice juice of 1 small lemon
  • 4 tbsp non dairy milk
  • Good Pinch of salt and black pepper
  • 100 g Asparagus
  • 1 small Courgette -150g
  • 50 g Peas
  • Mint & chilli oil;
  • 12 g mint
  • 1 small fresh chilli
  • 8 tbsp Olive oil
  • Pinch of salt

Instructions
 

  • Method;
  • Preheat oven to 250 C Fan assisted
  • Boil the cashews for 10 mins. Drain and rinse well and set aside.
  • While the cashews are boiling make your dough; into a mixing bowl add the flour and water along with a small pinch of salt. Mix the flour, water and the salt together in a bowl and bring together to a rough dough. Transfer it to a lightly floured surface and knead for 5-10 minutes until it forms a nice smooth elastic dough, smooth to the touch. You could alternatively use a stand mixer with a dough hook for 4-5 minutes.
  • Peel the courgette into long thin ribbons using a wide peeler ; approx 16 – 20 slices. Leave asparagus whole, trimming stalk so they are about 10cm
  • Mix the pesto and tomato paste together
  • To make the cashew feta; add the cashews to a high speed blender along with the milk, lemon juice and ⅓ tsp of salt and blend till smooth, remove and set aside. rinse the blender, then make the mint and chili oil.
  • Divide the dough into 2 balls. Roll each dough into approx 30 x 20cm oval shape and transfer to two lightly oiled baking trays.
  • To assemble the pide;
  • Spread approx 4 Tbsp or half of the pesto tomato mixture over each dough, leaving 3cm uncovered all the way around.
  • Add 4-5 tsp of feta dotted over the pesto.
  • Toss the asparagus and courgette ribbons in 1 tbsp of oil and pinch of salt. Roll up 2 ribbons of courgette each,into little swirls.
  • Add the courgette rolls and asparagus over the feta covering the pesto and feta, keeping the asparagus lined up at an angle, making a nice pattern.
  • Fold back the uncovered dough all the way around, making a canoe shape, leaving the filling mostly uncovered. Pinch the pastry at both ends to keep it sealed during baking. Bake for 10 -12 mins until the dough is nice and golden. Rotate the trays once during cooking so it cooks evenly.
  • Serve with your favourite summer salad. Enjoy!

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This is to show that super tasty dinners can be quick and easy to make, this is an easier version of a korma recipe a wonderful Indian chef, Santana who worked with us used to make. The first time we made this in the studio we all ended up eating it for a second breakfast! Serve with your favourite grain of choice.

An image of Creamy Korma

5 mins creamy korma



Takes 3 minutes

Serves 4

Ingredients
 

  • 400 g chickpeas
  • 400 g butter beans
  • 200 g mushrooms (we love Oyster mushrooms)
  • 2 tbsp tamari
  • 2 cloves garlic
  • thumbsized piece of ginger
  • 50 g cashew nuts
  • 400 ml coconut milk
  • 400 g chopped tomatoes
  • 150 g roasted red peppers from a jar, drained
  • 2 tbsp curry powder
  • 1 tbsp garam masala
  • 1 tsp salt and pepper

Instructions
 

  • Heat a non-stick pan on high heat. As it heats up, roughly chop the mushrooms, and finely dice the ginger.Drain and rinse the chickpeas and butterbeans.
  • Add 1 tbsp of oil to the pan along with the chopped mushrooms and ginger and leave to fry.Into the blender jug add the garlic, chopped tomatoes, coconut milk, cashew nuts, roasted red pepper, curry powder, garam masala, salt and blend till super smooth.
  • Give it the time to get a super smooth sauce.Stir the mushrooms and add the tamari/ soy sauce and mix well so that each mushroom is well infused with the umami flavour. 
  • Add the drained chickpeas and butter beans along with the sauce and mix well.Taste and adjust the seasoning to your liking by adding some salt, ground black pepper or lime juice.
  • Serve with some quick cooked brown rice and some chopped coriander or basil for a delicious quick dinner.

Nutrition

Calories: 606kcalCarbohydrates: 69gProtein: 24gFat: 30gSaturated Fat: 20gPolyunsaturated Fat: 3gMonounsaturated Fat: 5gSodium: 1268mgPotassium: 1592mgFiber: 19gSugar: 15gVitamin A: 371IUVitamin C: 31mgCalcium: 159mgIron: 12mg

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The Happy Pear Podcast

This week we bring you, New York Times bestselling author and internationally recognized professional speaker on a number of important public health issues, Dr Michael Greger, M.D. FACLM.

Episode 101

He wrote the book on How Not To Die & also How Not To Diet! A legend in the nutirtion world, Dr. Greger and his team set up Nutritionfacts.org, a science-based nonprofit organisation. That provides free updates on the latest in nutrition research via bite-sized videos. A strictly non-commercial public service health charity. 

Dr. Greger has lectured at the Conference on World Affairs, the National Institutes of Health, and the International Bird Flu Summit, among countless other symposia and institutions; testified before Congress; has appeared on shows such as The Colbert Report; and was invited as an expert witness in defense of Oprah Winfrey at the infamous “meat defamation” trial. In 2017, he was honored with the American College of Lifestyle Medicine with its Lifestyle Medicine Trailblazer Award.

In this episode we debunk the myths around diet culture, and break down how to sustain a healthy weight and lifestyle.

Enjoy!

Lots of Love,

Dave & Steve x

Available now from all good podcast providers:

listen on spotify

This episode is sponsored by Vivobarefoot Footwear. Vivobarefoot Footwear have given our listeners an exclusive 15% discount when you enter the code HAPPYPEAR15  

Genuinely these are the only shoes you will see Dave & Steve wearing!

Produced by Sean Cahill and Sara Fawsitt

The Happy Pear Podcast

To mark 100 episodes of chatting to experts, trailblazers, doctors, entrepreneurs, celebrities, and psychologists we thought we would do something different. 

Episode 100

We (Dave & Steve) and our two producers, Sara & Sean, get together and chat through our highlights, lowlights and learnings from speaking to such extraordinary people and experts in their field.

We hope you enjoy the episode and getting to know a little better the people behind The Happy Pear Podcast.

Enjoy!

Lots of Love,

Dave & Steve x

Available now from all good podcast providers:

listen on spotify

This episode was sponsored by Wolfgangreforest.ie – how about going GREEN this Christmas by giving the gift of a tree instead of possessions people probably don’t need! With Wolfgang re-forest.

Produced by Sean Cahill and Sara Fawsitt

This make the most wonderful celebration dinner and the red currant jus is phenomenal and so worth the effort!

An image of Christmas mushroom and pumpkin Wellington with a red currant Jus

Christmas mushroom and pumpkin Wellington with red currant jus


This is such a beautiful centre-piece dish – Arnie, our wonderful head chef served this for our Christmas supper club feast this year in the restaurant and it was such a hit we had to shoot a video on it, even Steve’s kids adored this. The red currant jus might sound fancy but it’s so worth making as it adds a lovely sweet acidity to complement the pastry so well. Serve this with roasted veg, brussel sprouts and some potatoes for an amazing meal.

Takes 1 hour

Serves 6

Ingredients
 

  • 200 g almonds
  • 2 tbsp tamari
  • 2 tbsp maple syrup
  • 1 leek or 3 small leeks/ 1 red onion
  • 2 cloves garlic
  • 200 g mushrooms ideally oyster
  • 200 g pumpkin/ squash
  • 200 g cooked chestnuts
  • 150 g cooked couscous or quinoa or grain of choice buy a pack of precooked grain to save time (approx 75g of couscous dried gives 150g when cooked)
  • 3 tbsp tamari
  • 10 sprigs of fresh thyme
  • 10 medium leaves of fresh sage
  • 1 tsp salt
  • ½ tsp black pepper
  • 2 sheets of puff pastry 2x320g
  • 2 tbsp of oat milk or plant milk of choice
  • Red currant jus
  • 100 g of fresh Red currants
  • 4 tbsp of maple syrup
  • 200 g of red wine
  • 1 tbsp balsamic vinegar
  • 500 ml veg stock

Instructions
 

  • Preheat the oven to 200 degrees c
  • Roughly chop the almonds or pulse in the food processor or put in a zip lock bag and bash with the bottom of a mug until coarse and put on a baking tray and coat with 2 tbsp of tamari and 2 tbsp of maple syrup, roast in the preheated oven for 10 mins.
  • Slice the leek and give the green part a good wash as often sediment hides here, (if using onions peel and finely dice them) and peel and dice the garlic. Roughly slice the mushrooms, remove the sage leaves and thyme leaves from their stalks, finely chop the sage leaves and set aside.
  • Grate the flesh of the pumpkin or squash (discard the skin or keep for a stock)
  • Roughly chop the cooked chestnuts
  • Place a large non-stick pan on high heat. Once warm add 1 tbsp of oil and add the chopped leek and fry for 3-4 mins stirring occasionally, add the garlic and mushrooms and grated squash/pumpkin and pinch of salt- cook for 7-10 mins stirring regularly.
  • Add the cooked chestnuts and tamari, the thyme and sage leaves, and salt and black pepper and cook for a further 3-4 mins. Remove from the heat and add the cooked couscous and almonds and mix through. Make sure to taste and adjust the season to your liking.
  • To roll the wellington:
  • Roll out one of the sheets of puff pastry, keeping it on the parchment paper and carefully add half the filling into the centre of the pastry lengthwise,leaving ⅓ at either side empty and leaving approx 3-4 cm at either end to wrap. Using either your clean hands or 2 spoons compact the filling so that it is firm and holds its shape firmly. This is very important so that once the wellington is cooked it holds its shape. Wash your hands and fold the pastry over on one side and fold the other side over ensuring to cut off any excess pastry so that it cooks fully. Imagine you are wrapping a present however you have to be careful as the more you handle the pastry the softer and harder to work with it gets. Once the wellington is wrapped, carefully roll it over so that the seam is at the bottom. Lift the parchment paper with the wellington and place on a baking tray. You can cut decorations with any leftover pastry cuts. Gently score the pastry in a criss cross pattern and place any pastry decorations on top. Brush with some oat milk or plant milk of choice to help it golden in the oven.
  • Baking in the oven for 30-45 mins until nicely golden all over.
  • While the wellington is in the oven let’s make the red currant jus.
  • Put a medium saucepan on high heat and add in all the ingredients, bring to a boil and using a whisk try to break down the red currants so they release their pectin which will help thicken the sauce as it reduces. Leave to reduce until it reaches a thick sauce and reduces by about ⅔’s. This should take about 20 mins – you can simply stir it occasionally.
  • NOTE: if you can’t find fresh red currants, simply leave out the red currants and the maple syrup and replace with 2 tbsp of red currant jelly and repeat the process.
  • Remove the wellington from the oven when it is golden brown. Easiest way to slice is to use a serrated knife. Each willington should give 6 slices. Serve with the red currant jus, and some roasted potatoes, brussel sprouts and cranberry sauce – enjoy!

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These make a wonderful edible gift and great last minute present which everyone likes! Literally takes 10 mins and they can look very professional! If you have a nice box and a ribbon, it can really make them look like a fancy homemade gift!

An image of Ganache Truffles

Ganache Chocolate Truffles


These quick and delightful truffles make an excellent last-minute gift. With a nice box and a ribbon, they can turn into a fancy homemade present. It takes just 10 minutes of preparation and 20 minutes to set in the fridge.

Takes 20 minutes

Serves 15

Ingredients
 

  • 100 g dark chocolate
  • 100 g cream plant based or coconut cream
  • 1 orange zest

For Decoration

  • Pistachios
  • Freeze-dried raspberries
  • Desiccated coconut
  • Cacao powder

Instructions
 

  • Break up the dark chocolate into small pieces and place them in a bowl.
  • In a saucepan, add the cream and the orange zest, being careful to avoid the white pith, which can be bitter. Heat on medium until it reaches a gentle boil.
  • Pour the heated cream over the chocolate and leave it for 2 minutes. Then stir until the mixture is well combined and richly chocolatey.
  • Chill the mixture in the fridge for about 20 minutes, or until it’s firm enough to roll.
  • Roll the chilled mixture into small balls, handling them as little as possible to prevent them from melting. Return the balls to the fridge to harden while you prepare the toppings.
  • Peel and finely chop the pistachios. Place the chopped pistachios, desiccated coconut, cacao powder, and freeze-dried raspberries into separate bowls.
  • Roll the hardened truffles in the prepared toppings for a decorative and varied finish.
  • Package your truffles in a small box or clear bag, add a label, and they're ready to enjoy!

Nutrition

Calories: 69kcalCarbohydrates: 4gProtein: 1gFat: 5gSaturated Fat: 3gPolyunsaturated Fat: 0.2gMonounsaturated Fat: 1gTrans Fat: 0.01gCholesterol: 8mgSodium: 14mgPotassium: 56mgFiber: 1gSugar: 3gVitamin A: 104IUVitamin C: 1mgCalcium: 12mgIron: 1mg
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This is an indulgent sandwich guaranteed to please! It takes about 15 mins to make and is so worth it!

If you can oyster mushrooms are our favourite and if you compress them with a clean pan it encourages more evaporation and browning for a total flavour bomb of a sandwich!

An image of EPIC CHRISTMAS SANDWICH

Epic Christmas Sandwich


This is an indulgent sandwich guaranteed to please! It takes about 15 mins to make and is so worth it!If you can oyster mushrooms are our favourite and if you compress them with a clean pan it encourages more evaporation and browning for a total flavour bomb of a sandwich!

Takes 12 minutes

Serves 2

Ingredients
 

  • 100 g brussel sprouts
  • 150 g Oyster mushrooms
  • 4 tbsp gravy
  • 2 tbsp tamari
  • 1 tbsp oil
  • 3 tbsp vegan mayo
  • 3 tbsp cranberry sauce
  • 100 g sauerkraut
  • 100 g stuffing
  • 4 slices bread
  • 30 g plant-based butter

Instructions
 

  • Wash and quarter the brussel sprout and put in a sauce pan with salted water and boil for 10 mins.
  • Heat a non-stick frying pan on high heat and rip the mushrooms into thin strips. Once the pan is hot add 1/2 tbsp of oil and cook the mushrooms for 5 mins. Using a clean smaller pan, compress the mushrooms to encourage more evaporation and browning – this will result in more flavour. Turn the mushrooms until they are brown on both sides, add in the gravy and tamari and ensure each mushroom is popping with flavour. Remove the mushrooms. Drain and rinse the brussel sprouts and put the frying pan back on high heat. Add ½ tbsp of oil, once hot and add the brussel sprouts and fry until they start to brown on both sides, to add more flavour. Remove and set aside.
  • Layout the 4 slices of bread, spread mayo on 2 sides and cranberry sauce on the other sides. Divide the brussel sprouts between the 2 sandwiches ensuring there is a thin layer. Layer on the stuffing, followed by the mushrooms, and top with the sauerkraut.
  • Put the top on the sandwich and butter the outside layer of the top of the sandwich with a thin layer of plant based butter. Heat the frying pan on medium heat and put the butter side down on the pan and fry for 2-3 mins until golden. Butter the top side of the sandwich and turn and repeat until both sides are perfectly golden!Slice and enjoy!

Nutrition

Calories: 578kcalCarbohydrates: 70gProtein: 13gFat: 28gSaturated Fat: 4gPolyunsaturated Fat: 4gMonounsaturated Fat: 7gTrans Fat: 0.04gCholesterol: 2mgSodium: 1122mgPotassium: 810mgFiber: 10gSugar: 20gVitamin A: 594IUVitamin C: 51mgCalcium: 136mgIron: 6mg
Keyword christmas sandwich
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The Happy Pear Podcast

Can diabetes both type 1 and type 2 be reversed by food and lifestyle choices?

Episode 99 – Mastering Diabetes

This week we speak to Cyrus Khambatta, PhD, and Robby Barbaro, MPH the co-authors of the New York Times bestselling book Mastering Diabetes and the cofounders of Mastering Diabetes, a coaching program that teaches people how to reverse insulin resistance via low-fat, plant-based, whole-food nutrition. 

Cyrus has been living with type 1 diabetes since 2002, and has an undergraduate degree from Stanford University and a PhD in Nutritional Biochemistry from UC Berkeley. Robby was diagnosed with type 1 diabetes in 2000, and has been living a plant-based lifestyle since 2006. He worked at Forks Over Knives for 6 years, and earned a Master’s in Public Health in 2019. 

A brilliant episode that will leave you stocking up on your fruit!

Enjoy!

Lots of Love,

Dave & Steve x

Available now from all good podcast providers:

listen on spotify

This episode was sponsored byWolfgangreforest.ie – how about going GREEN this Christmas by giving the gift of a tree instead of possessions people probably don’t need! With Wolfgang re-forest.

Produced by Sean Cahill and Sara Fawsitt

This might sound like a crazy idea, but trust us, this is a wonderful way to use any leftover Christmas veg. We make an easy nacho cheese based on root veg and layer on Christmas veg to create an epic quesadilla. It started as a bit of a joke, but once everyone tasted it, we all adored it, and we even filmed a video on how to make it!

An image of Christmas Quesadillas

Christmas Quesadilla


This might sound like a crazy idea, but trust us, this is a wonderful way to use any leftover Christmas veg. We make an easy nacho cheese based on root veg and layer on Christmas veg to create an epic quesadilla. It started as a bit of a joke, but once everyone tasted it, we all adored it, and we even filmed a video on how to make it!

Takes 12 minutes

Serves 1

Ingredients
 

Nacho cheese

  • 140 g roasted veg such as parsnips and carrots (perfect for the nacho cheese colour)
  • 60 ml vegetable oil
  • 60 ml oat milk
  • 1 tbsp garlic powder
  • 3/4 tsp salt
  • 1/2 tsp ground black pepper

Fillings

  • 200 g stuffing
  • 100 g cranberry sauce
  • 400 g leftover veg
  • 4 tortilla wraps

Instructions
 

  • Into a blender, add all the ingredients for the cheese and blend until super smooth. Taste and adjust the seasoning to your liking.
  • If the mixture is too thick, add more plant milk or water until you achieve a lovely texture. If it’s too thin, add a little more root veg and blend until smooth. Make sure to season to your liking.
  • Heat a non-stick pan over medium heat. Add a tortilla and spread a generous amount of the cheese across the entire surface.
  • Layer the Christmas veg, stuffing, and cranberry sauce on top of the cheese. Fold the tortilla over and ensure both sides are browned and crispy.
  • Transfer to a chopping board, cut in half, and enjoy!

Nutrition

Calories: 1430kcalCarbohydrates: 156gProtein: 20gFat: 83gSaturated Fat: 15gPolyunsaturated Fat: 40gMonounsaturated Fat: 22gTrans Fat: 0.4gSodium: 3624mgPotassium: 465mgFiber: 13gSugar: 45gVitamin A: 798IUVitamin C: 1mgCalcium: 342mgIron: 8mg

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Kombucha


Kombucha is a wonderful fermented tea that is rich in probiotics and good bacteria for your gut and immune system. It tastes a bit like lemonade—our kids love it! It’s a great alternative to fizzy drinks as it naturally carbonates. Traditionally, kombucha is made using black tea, but Fiona, our wonderful fermenter, makes two main varieties in the shop: a mixed berry kombucha based on rooibos tea (caffeine-free) and a lemongrass and ginger kombucha based on green tea. It’s easy to make, and there’s something beautiful about fermenting your own at home and growing a good 'mother' (another name for a mother is a SCOBY—Symbiotic Culture of Bacteria and Yeast, which converts sugar into probiotic bacteria).

Takes

Serves 1

Ingredients
 

  • 60 g white cane sugar
  • 2 teabags (we love rooibos or green tea)
  • 1 scoby
  • 180 g kombucha (previously brewed or store-bought)
  • 1 litre water

Instructions
 

  • Pour 1 litre of water into a kettle and boil. Once boiled, add your teabags of choice along with the sugar.
  • Stir until the sugar dissolves and the teabags infuse their flavour—this should take about 5 minutes. Remove the teabags and discard them.
  • Leave the tea to cool, ensuring it’s below 37°C (body temperature). If it’s hotter, it could kill the scoby.
  • Add the scoby and the previously brewed kombucha into a jar. Cover with a clean tea towel and leave to ferment for 10-15 days, away from direct sunlight, at room temperature.
  • After 10-15 days, remove the scoby, and your kombucha is ready to drink!

Notes

Kombucha Q&A

 

How long should I ferment kombucha?

 
Ideally, if your SCOBY is healthy and the room temperature is around 20°C, it should take about 10-14 days. However, if the temperature is hotter, it will take less time, and if colder, it will take longer. Additionally, if your SCOBY is small, it will also take longer. The easiest way to tell if your kombucha is ready is by checking if it’s naturally bubbly and not too sweet when you taste it (this indicates that the SCOBY has consumed the sugar and converted it into probiotic bacteria and carbon dioxide, better known as bubbles!).
Taste the kombucha, and once it’s to your liking and bubbly, it’s ready to go! The longer you ferment it, the more acidic or vinegar-like it becomes. We’ve often left it to ferment for over a month, resulting in a lovely vinegar to use in salads!
 

What is the best container for fermenting kombucha?

 
Ideally, use glass jars, but if you can’t find any, plastic works fine (preferably BPA-free). Avoid using metal containers and cutlery, as they can damage the SCOBY.
 

Where can I get a SCOBY?

 
You can easily buy a SCOBY online for very little cost. A better option, however, is to get one from a friend who brews their own kombucha, as each time you brew a batch, the SCOBY grows and can be divided and shared. This means that if you continue making your own kombucha, you’ll have an extra SCOBY after each fermentation that you can share with others!
 

How do I grow a SCOBY from scratch?

 
It’s easy, but it takes a little more time. Start with a store-bought bottle of kombucha (500ml) that is unpasteurized and labeled as “living” or “raw” (pasteurisation kills the bacteria needed to grow a SCOBY).
  1. Boil the kettle and brew a small cup of tea with 2 tbsp of sugar, ensuring that you use the same tea type as in the store-bought kombucha (usually black, green, or rooibos). Let the tea cool to below 37°C (body temperature).
  2. Add the cooled sweet tea to the bottle of ready-made kombucha. This provides extra food for the yeast and bacteria to grow a new culture.
  3. Pour the mixture into a larger jar or glass bottle. Cover with a clean, dry cloth so air can reach it, but flies cannot.
  4. Ferment at room temperature, ideally around 20°C, out of direct sunlight for about 2-4 weeks, and a SCOBY should naturally develop.
After about a week, you’ll often see a baby SCOBY forming on the surface of the liquid. A new SCOBY starts off as a blob or a clear film and gradually becomes more white and thicker as time goes on.

Nutrition

Calories: 231kcalCarbohydrates: 60gFat: 0.2gSodium: 51mgPotassium: 1mgSugar: 60gCalcium: 31mgIron: 0.03mg
Keyword fermentation
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The Happy Pear Podcast

“Walking is the only way proven to stave off cognitive decline – it works. Exercise, from a public health perspective, is an unmitigated failure. The world’s longest-lived people live in environments that nudge them into more movement.”

Episode 98 – Dan Buettner

We are huge fans! This is our second episode with the amazing Dan Buettner, who’s new book on the lost American diet, The Blue Zones American Diet, is out today.

Dan’s extensive research on the healthiest and happiest living people on the planet is fascinating, we have personally taken a lot from it and if you are familiar with any of our online health and lifestyle courses (available on our app, Healthy Living) you will hear us quote him a lot!

Dan is an explorer, National Geographic Fellow, award-winning journalist and producer, and New York Times bestselling author. He discovered the five places in the world – dubbed blue zones hotspots – where people live the longest, healthiest lives. His articles about these places in The New York Times Magazine and National Geographic are two of the most popular for both publications.

Buettner now works in partnership with municipal governments, large employers, and health insurance companies to implement Blue Zones Projects in communities, workplaces, and universities. Blue Zones Projects are well-being initiatives that apply lessons from the Blue Zones to entire communities by focusing on changes to the local environment, public policy, and social networks. The program has dramatically improved the health of more than 5 million Americans to date.

His books, The Blue Zones: Lessons for Living Longer from the People Who’ve Lived the Longest, Thrive: Finding Happiness the Blue Zones Way, The Blue Zones Solution: Eating and Living Like the World’s Healthiest People, and The Blue Zones of Happiness were all national bestsellers. His new book The Blue Zones Kitchen: 100 recipes for living to 100 is a New York Times Best Seller and fuses scientific reporting, National Geographic photography and 100 recipes that may help you live to 100.

Buettner has appeared on The Today Show, Oprah, NBC Nightly News, and Good Morning America, and has keynoted speeches at TEDMED, Bill Clinton’s Health Matters Initiative, and Google Zeitgeist. His speech in January 2018 at the World Economic Forum in Davos was chosen as “one of the best of Davos.”

Another brilliant episode! Enjoy!

Lots of Love,

Dave & Steve x

Available now from all good podcast providers:

listen on spotify

To find out more about Dan and his work, check out: https://www.bluezones.com/

This episode is sponsored by Vivobarefoot Footwear. Vivobarefoot Footwear has given our listeners an exclusive 20% discount when you enter the code HAPPYPEAR20  – Genuinely these are the only shoes you will see Dave & Steve wearing!

Produced by Sean Cahill and Sara Fawsitt

An image of Veg Pasta Bake

€1 Pasta Bake


The ingredients for this dish costed us €5.56 to serve 6 people so less than €1 per portion but don't be put off this is a super tasty healthy crowd pleasing dinner. The cashew cream add a lovely richness that compliments the charred roasted veg beautifully! This is a family favourite!

Takes 42 minutes

Serves 6

Ingredients
 

  • 500 g wholemeal penne
  • 400 g tin chopped tomatoes
  • 1 courgette
  • 2 red onions
  • 1 red pepper
  • 2 carrots

Simple Cashew Cream

  • 100 g cashew nuts
  • 400 ml water
  • tsp vinegar
  • 1 garlic clove

Instructions
 

  • Preheat the oven to 190°C.
    Boil the kettle and pour the boiled water over the cashews, ensuring they are fully submerged. Leave them to soak for 10 minutes.
  • Prepare the vegetables:
    Fill a large saucepan with water, add a good pinch of salt, and bring it to a boil.
    Meanwhile, peel and slice the onions into long strips.
    Slice the pepper, courgette, and carrots into small bite-sized pieces. Cut the top off the head of garlic.
  • Roast the vegetables:
    Divide the vegetables between two baking trays, toss with 2 tablespoons of oil and a pinch of salt, and roast for 25 minutes at 190°C.
  • Cook the pasta:
    Add the wholemeal pasta to the boiling water in the saucepan and cook according to the package instructions.
  • Make the cashew cream:
    While the pasta is cooking, drain and rinse the soaked cashews.
    Add them to a blender or food processor along with the remaining cashew cream ingredients (water and vinegar) and blend until smooth.
  • Prepare the sauce:
    Drain and rinse the cooked pasta, then set it aside. Remove the roasted vegetables from the oven.
    Squeeze the baked garlic cloves out of their skins and add them to the cashew cream along with the tin of chopped tomatoes, 1 tsp of salt, and a pinch of black pepper. Blend until smooth.
  • Assemble and bake:
    Add the roasted vegetables to the cooked pasta and mix them together with the sauce.
    Transfer the mixture to a baking dish and bake in the oven for a further 10 minutes.
  • Serve:
    Serve the pasta bake with bread and salad for a delicious lunch, dinner, or even breakfast!

Nutrition

Calories: 148kcalCarbohydrates: 18gProtein: 5gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gSodium: 112mgPotassium: 553mgFiber: 4gSugar: 8gVitamin A: 4227IUVitamin C: 42mgCalcium: 54mgIron: 2mg

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The Happy Pear Podcast

When you speak to Manchán you feel that magic is real!

Episode 97 – Manchán Magan

Manchán Magan is a writer and documentary-maker. He writes for The Irish Times on culture & travel, presents the RTÉ podcast The Almanac of Ireland, and is author of the award-winning, best-selling Thirty-Two Words For Field, and Tree Dogs, Banshees Fingers and other Irish Words for Nature. He has made dozens of documentaries on issues of world culture for TG4, RTÉ  & Travel Channel. 

His recently published book, Listen to the Land Speak, was the main topic of our conversation, although we found ourselves diving into all sorts of weird and wonderful topics, from magic, the lost female voice to philosophy and how language is shaped by the land.

A true Irish gem, Manchán lives in an oak wood, with bees and hens, in a grass-roofed house near Lough Lene, Co Westmeath.

We hope you enjoyed this episode as much as we did, it is always a pleasure when we can do them in person.

Lots of Love,

Dave & Steve x

Available now from all good podcast providers:

listen on spotify

To find out more about Manchán and his work visit: www.manchan.com

This episode was sponsored by wolfgangreforest.ie – how about going GREEN this Christmas by giving the gift of a tree instead of possessions people probably don’t need! With Wolfgang re-forest.

Produced by Sean Cahill and Sara Fawsitt

An image of Easy Kimchi

Easy Kimchi


One of our favourite condiments! For those unfamiliar, kimchi is a Korean-style sauerkraut with a spicy, tangy, and gingery flavour. It pairs well with nearly everything and is packed with probiotics that are great for digestion and immune health. This recipe was developed by Fiona, our wonderful fermenter, after much experimentation. Traditionally, kimchi is made with Chinese cabbage, but we’ve adapted it for a quicker and easier method that still tastes fantastic! It’s ideal to make in a big batch since it lasts for a long time, and the longer it ferments, the more gut-friendly bacteria develop, and the flavours become more complex. It does take some time, but it’s well worth the wait!

Takes 10 minutes

Serves 1

Ingredients
 

  • 1 kg mixed veg (such as carrot, pak choi, Chinese cabbage, radish, leek, beet)
  • 20 g salt

Sauce

  • 4 tbsp tamari
  • 1 tsp maple syrup
  • 25 g rice flour
  • 200 ml water
  • 5 cloves garlic
  • 1/2 onion
  • 1/2 tsp kelp powder
  • 2.5 tbsp gochugaru (or 1 tbsp sweet paprika & 1.5 tbsp chilli powder/cayenne powder)

Instructions
 

  • Prepare the veg:
    Roughly chop the vegetables into bite-sized pieces.
    Place them in a large bowl or saucepan, add the salt, and mix well.
    Bash the veg with a saucer for about 2 minutes, then let it sit for 1-2 hours (or even overnight).
    Afterward, rinse the salt away and place the veg back in the bowl or saucepan.
  • Make the sauce:
    Peel the garlic cloves. Combine all the sauce ingredients and blend until smooth.
    Pour the sauce over the salted vegetables, then add the gochugaru or paprika/chilli mix and mix everything thoroughly.
  • Ferment:
    Transfer the veg mixture into a jar or fermentation vessel, ensuring the veg is fully submerged under the sauce and natural juices. This is crucial as it allows the lactic acid fermentation process to occur.
    Leave the kimchi to ferment on the counter for 2-3 days until it starts to bubble.
    Taste it; if you prefer it more acidic, leave it to ferment longer. The longer it ferments at room temperature, the more acidic it becomes.
    Once satisfied with the flavour, transfer it to the fridge, where it will keep for many months, even years!

Notes:

  • Check your kimchi every few days to ensure the vegetables remain submerged in the liquid. If the top layer is exposed to air and starts to spoil, simply scrape it off; the rest should be perfectly fine.
  • Time and temperature are the secret ingredients for fermentation. The longer you let it ferment, the more intense and acidic the flavour becomes. Warmer temperatures will speed up the process.

Nutrition

Calories: 993kcalCarbohydrates: 216gProtein: 41gFat: 9gSaturated Fat: 2gPolyunsaturated Fat: 4gMonounsaturated Fat: 1gSodium: 8582mgPotassium: 3058mgFiber: 52gSugar: 31gVitamin A: 56730IUVitamin C: 115mgCalcium: 420mgIron: 15mg
Keyword fermentation
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Sauerkraut


The word “sauerkraut” comes from German, literally meaning “sour cabbage” (sauer = sour, kraut = cabbage). It’s one of our favourite probiotic foods, and we enjoy it almost daily! Using lactic acid fermentation, this process is simple and works for many vegetables and fruits. Traditionally, fermentation was used to preserve vegetables, but now we love it for its health benefits, as more bacteria equals great probiotics!

Takes 5 minutes

Serves 1

Ingredients
 

  • 400 g Cabbage of your choice
  • 8 g table salt
  • 1 litre water

Instructions
 

  • Remove the outer leaves of the cabbage if they appear wilted or sad, but save them—they’ll be used later to help keep your ferment submerged in liquid, which is very important.
  • Slice and chop the cabbage as finely as possible, into bite-sized pieces. Weigh the cabbage to apply the 2% salt rule. For 400g of cabbage, you’ll need 8g of salt.
  • Transfer the chopped cabbage and salt into a large bowl and massage thoroughly. The cabbage should begin releasing its liquid. You can also use the bottom of a mason jar to press down and help release more liquid.
  • Carefully pack the salted cabbage into your jar, pressing it down firmly with your fingertips to ensure there’s some room left at the top. Pour water over the cabbage until it is just submerged. Use the reserved cabbage leaves to form a “plug” that keeps all the cabbage below the liquid. Some prefer to close the jar, but we recommend leaving it slightly open. Be sure to date your jar.
  • Leave the sauerkraut to ferment for 3-5 days before tasting. Check every few days to ensure the cabbage stays submerged in the liquid. If the top layer, exposed to air, starts to spoil, simply scrape it off—the cabbage below should still be perfectly fine to eat.

Note:

  • Time and temperature are key to fermentation. The longer it ferments, the stronger and more acidic the flavour. Warmer temperatures will speed up the fermentation process. Typically, sauerkraut is ready within 1-2 weeks at room temperature.

Nutrition

Calories: 100kcalCarbohydrates: 23gProtein: 5gFat: 0.4gSaturated Fat: 0.1gPolyunsaturated Fat: 0.1gMonounsaturated Fat: 0.1gSodium: 3223mgPotassium: 681mgFiber: 10gSugar: 13gVitamin A: 392IUVitamin C: 146mgCalcium: 192mgIron: 2mg
Keyword fermentation
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The Happy Pear Podcast

Our friend, Melissa Hemsley the self-taught chef, food columnist, best-selling cookbook author, real food activist and sustainability champion joined us this week for a chat!

Episode 96 – Melissa Hemsley

She is passionate about spreading the power of feel-good food, and has written five cookbooks including Eat Green, Eat Happy and her latest book Feel Good with 100 quick and easy recipes to bring a bit of comfort and joy into our kitchens and beyond. 

We had a wonderful chat with Melissa, she is a great friend who has hosted us many times in her home in London. Having recently been diagnosed with ADHA and been under a long fertility journey, we dove deep into these topics alongside our love of food chats!

A brilliant episode – Enjoy!

Lots of Love,

Dave & Steve x

Available now from all good podcast providers:

listen on spotify

To learn more about Melissa check out her site on: https://www.melissahemsley.com/

Produced by Sean Cahill and Sara Fawsitt

The idea of cooking biryani which is typically Indian feast food in 10 mins – might sound like a contradiction and an insult to an indian feast but this serves its purpose as quick easy dinner that is high in fibre, beans which are a good source of phyto-oestrogens which can be beneficial for balancing hormones as well as tasting delicious.

An image of Biryani Styled Rice

10 Minute Biryani


The idea of cooking biryani which is typically Indian feast food in 10 mins – might sound like a contradiction and an insult to an indian feast but this serves its purpose as quick easy dinner that is high in fibre, beans which are a good source of phyto-oestrogens which can be beneficial for balancing hormones as well as tasting delicious.

Takes 27 minutes

Serves 4

Ingredients
 

  • 30 g Desiccated coconut
  • 1 tbsp cumin seed
  • 500 g precooked brown rice
  • 400 g mixed beans
  • 1 onion
  • 1/2 red chilli
  • 3 cloves of garlic
  • 1/2 thumb sized ginger
  • 1 pak choi
  • 1 pomegranate
  • 1/2 tbsp all spice
  • 1 tbsp curry powder
  • 500 ml vegetable stock
  • 1/2 lime juice
  • 3 tbsp tamari
  • 15 g coriander

Lime Mint Riata

  • 15 g fresh mint
  • 500 g soy yoghurt
  • 1/2 lime juiced
  • 1 tbsp maple syrup
  • 1/2 tsp salt

Instructions
 

  • Peel and finely dice the onions, garlic and ginger, finely dice the chilli removing the seeds and white pit if you prefer it to be less spicy. Drain and rinse the beans.
  • Heat a wide bottomed pan with a lid on high heat. Once hot add the desiccated coconut, cumin seeds, onion, garlic, ginger and chilli and fry, stirring regularly until the coconut starts to brown and smell like brown sugar. Add in the precooked rice along with half the veg stock and put a lid on it and allow it to steam for 2-3 mins
  • Take the mint leaves off their stalk and finely chop, pour the yoghurt into a bowl and add the chopped mint, juice of ½ a lime, maple syrup, pinch of salt and mix through, taste and adjust the seasoning to your liking. Squeeze juice of half the like on top of the biriyani, taste and mix through, taste and adjust the seasoning to your liking.
  • Squeeze juice of half the like on top of the biriyani, taste and mix through, taste and adjust the seasoning to your liking. Finely dice the fresh coriander and shook the pomegranate (remove the seeds from the pomegranate).
  • Easiest way to do this is to stand the pomegranate with crown facing the sky, slice across the equator of the pomegranate or the middle, hold the half a pomegranate over a large bowl with the open side facing the bowl, get a wooden spoon and take your anger out and bang the seeds out. Repeat with the other half and remove any white pit as this can be quite bitter.)Decorate with the fresh coriander and the pomegranate seeds – serve with the mint raita

Nutrition

Calories: 327kcalCarbohydrates: 63gProtein: 6gFat: 8gSaturated Fat: 5gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gSodium: 808mgPotassium: 562mgFiber: 9gSugar: 20gVitamin A: 929IUVitamin C: 23mgCalcium: 88mgIron: 3mg

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An image of Lemon Meringue Crunch

Lemon Meringue Crunch


This is a beautiful dessert based on a simplified version of a Polish dessert that Steve always thought was so pretty, called “Chmurki Malinowe,” which means raspberry clouds. It's relatively easy to make and looks very impressive! If you have a blow torch, caramelising the top of the meringue is particularly enjoyable.

Takes 42 minutes

Serves 12

Ingredients
 

For the base:

  • 400 g digestive biscuits
  • 150 g vegan butter

For the lemon curd:

  • Juice of 1 lemon
  • Zest of 1 lemon
  • 75 g vegan butter
  • 300 ml oat milk
  • 100 g caster sugar
  • 1/8 tsp turmeric
  • 3 tbsp white flour

For the meringue topping:

  • 170 ml aquafaba (drained chickpea water, from 1 can)
  • 120 g caster sugar
  • ½ tsp cream of tartar

Instructions
 

  • Prepare the base:
    Chop the vegan butter into small 2 cm cubes and add to a food processor along with the biscuits.
    Blend until the mixture comes together, and the biscuits have a breadcrumb-like texture.
    Line a baking tray approximately 30 cm x 15 cm x 4 cm with baking parchment.
    Pour the biscuit mixture into the lined tray and spread it out evenly, compressing it well to ensure it holds its shape once set.
    Place the tray in the fridge or freezer to set while you make the lemon curd.
  • Make the lemon curd:
    Cut the vegan butter into small cubes and add it to a medium saucepan over medium heat.
    Once melted, add the oat milk and caster sugar, and stir until combined.
    Sift in the flour and bring the mixture to a gentle simmer, stirring continuously with a whisk.
    Add the lemon zest and lemon juice, and continue stirring until the curd thickens.
    Once the curd has reached a glossy consistency and is thick enough to stay on the whisk, remove it from the heat.
    Pour the curd over the biscuit base and return to the fridge to set while you make the meringue.
  • Prepare the meringue:
    In a stand mixer, add the chickpea water (aquafaba) and whisk with a balloon whisk attachment at high speed until stiff peaks form (this should take about 5 minutes).
    Gradually add the caster sugar and cream of tartar, and whisk until the mixture becomes thick, stiff, and glossy.
    Transfer the meringue to a piping bag and pipe it over the lemon curd layer, creating thin, even points until the entire surface is covered.
    Using a blow torch, caramelise the tips of the meringue until golden and caramelised.
    Allow the dessert to cool for a few minutes before cutting and serving.

Nutrition

Calories: 345kcalCarbohydrates: 48gProtein: 3gFat: 16gSaturated Fat: 4gPolyunsaturated Fat: 5gMonounsaturated Fat: 6gTrans Fat: 0.1gSodium: 305mgPotassium: 101mgFiber: 1gSugar: 29gVitamin A: 769IUVitamin C: 2mgCalcium: 63mgIron: 2mg
Keyword aquafaba, lemon meringue
Print Recipe

The Happy Pear Podcast

This week we had the pleasure of speaking to Joe De Sena!

Where to start? What a remarkable man! But would you want him as a partner? Or even a friend? Well not if you like lie-ins, tasty treats or taking it easy… 

We like to think we are pretty good at facing discomfort with our daily sea swims and active lifestyle, but when Joe challenged us to join him on one of his death races, you can literally hear us squirming in our seats! 

Episode 95 – Joe De Sena

Joe De Sena is the founder and CEO of Spartan, the world’s leading endurance sports brand. Growing up in working-class Queens, De Sena has demonstrated an entrepreneurial spirit since his preteens. He built a multimillion-dollar pool cleaning business before moving to Wall Street, where he started his own trading firm. 

In 2001, De Sena fled Wall Street for Riverside Farm in rural Vermont. It was during this time that he discovered his passion for adventure races and endurance events, and Spartan Race was born.

De Sena has built Spartan into a global fitness and wellness brand, with a 10 million+ community of athletes across the globe. Under his leadership, Spartan’s portfolio of brands has grown to include Spartan Trail, DEKA, La Ruta, Tough Mudder, and HIGHLANDER.

A New York Times bestselling author, De Sena’s latest book, 10 Rules for Resilience: Mental Toughness for Families, hit bookstores last October.

A brilliant episode – Enjoy!

Lots of Love,

Dave & Steve x

Available now from all good podcast providers:

listen on spotify

To learn more about Clint and Grounding check out: https://www.earthing.com/

This episode is sponsored by our friends from HEALF.com the amazing online platform for all yoru health needs!

Get an exclusive 20% off HEALF.com when you enter the promo code HEATHYPEAR

Healf is where you will find only the best of the best health brands all vetted by their community and validated by experts. We love this platform, you can’t go wrong and it has all our favourite stuff covering the 4 pillars of heath: Eat Move Mind Sleep

Produced by Sean Cahill and Sara Fawsitt

An image of Hearty Lentil Stew

Hearty Lentil Stew


This recipe is packed with legumes, herbs and spices which means it's great for women who are experiencing symptoms of perimenopause and menopause. It's a recipe that we put together for our Happy Menopause course, that's live on our app and Dr. Nitu approved!

Takes 25 minutes

Serves 4

Ingredients
 

  • 3 onions
  • 4 cloves of garlic
  • 4 carrots
  • 1 leek
  • 10 cherry tomatoes
  • 500 g red lentils
  • 2 pak choi
  • 15 g coriander
  • 1 litre veg stock
  • 100 ml water
  • 400 g chickpeas
  • 400 g cooked lentils
  • 3 tbsp tamari
  • 2 tbsp curry powder
  • 1 tsp salt
  • 1 tsp black pepper
  • 1 lime

Instructions
 

  • Peel and finely chop the onions and garlic. Finely dice the carrots. Slice the leek lengthwise, rinse thoroughly to remove any sediment, then slice it into 2-cm rounds. Drain and rinse the chickpeas and lentils.
  • Heat a 5-litre non-stick pot on high heat. Once hot, add the diced onions and cook until they start to brown around the edges, stirring occasionally.
  • Add the garlic and diced carrots, along with a pinch of salt. Cook for 2-3 minutes, stirring occasionally.
  • Add the chopped leek and 4 tbsp of water. Stir, cover with a lid, and let it sweat for 5 minutes. This will speed up the cooking process and help release the vegetables' sweetness.
  • Remove the lid and add the split red lentils, vegetable stock, and 1 litre of water. Stir, cover, and cook for 20 minutes, stirring occasionally.
  • While the lentils cook, halve the cherry tomatoes, finely slice the pak choi, and chop the fresh coriander or herb of choice.
  • After 20 minutes, remove the lid and add the cooked chickpeas, lentils, tamari, curry powder, cherry tomatoes, pak choi, and fresh herbs. Squeeze the juice of half a lime into the pot and stir.
  • Taste the stew and adjust the seasoning with more salt, pepper, or lime juice as needed.
  • Bring the stew to a boil over high heat. Once done, remove from heat.
  • Serve hot with your favourite grain or sourdough bread. The stew will keep for 2 days in the fridge and freezes well.

Nutrition

Calories: 630kcalCarbohydrates: 150gProtein: 53gFat: 5gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 1gSodium: 1654mgPotassium: 2422mgFiber: 59gSugar: 23gVitamin A: 11614IUVitamin C: 33mgCalcium: 218mgIron: 18mg

Video

Keyword menopause, no oil
Print Recipe
An image of Low Fat Chickpea Tomato Curry

Easy Indian Curry for Weight Loss


This easy-to-make curry is packed with flavour, high in fibre to keep you full, and low in fat!

Takes 20 minutes

Serves

Ingredients
 

  • 1 onion
  • 2 cloves garlic
  • 1- inch cube fresh ginger
  • 400 ml veg stock
  • 1 x 400ml tin chopped tomatoes
  • 100 g baby spinach
  • 2 x 400g tins chickpeas
  • 1 cinnamon stick
  • 1 tbsp cumin seeds
  • 1 tbsp garam masala
  • 1 tsp turmeric
  • 1 tbsp tamari or soy sauce
  • ½ tsp ground black pepper
  • Juice of ½ lemon
  • 1 red pepper
  • 1 red chilli finely sliced for garnish (optional for extra heat)
  • 2 tbsp gram flour or flour of choice

Instructions
 

  • Peel and finely dice the onion, garlic, and ginger. Drain the tins of chickpeas and slice the red pepper, removing the seeds.
  • Heat a wide-bottomed non-stick pan on high heat. Once hot, reduce to medium heat.
  • Add the diced onion and ginger to the pan and fry for 2-3 minutes until they begin to brown. If they start to stick, add a couple of tablespoons of water to deglaze the pan.
  • Add the cumin seeds, garlic, red pepper, and 1 tsp salt. Fry for another 2 minutes until the pepper softens.
  • Add the turmeric, garam masala, cinnamon stick, and black pepper. Cook for 1 minute to toast the spices.
  • Add the veg stock, tamari, and chopped tomatoes. Bring to a boil, then add the baby spinach, chickpeas and stir well.
  • Sift in the gram flour and mix through.
  • Garnish with finely sliced chilli and a squeeze of lemon juice.
  • Serve with toasted pitta bread or your favourite grain.

Notes

Beat the bloat: Replace the garlic and onion with the green part of a leek for a digestion-friendly option.
Print Recipe
An image of Low Fat Chickpea Tomato Curry

Easy Indian Curry for Weight Loss


This easy-to-make curry is packed with flavour, high in fibre to keep you full, and low in fat!

Takes 20 minutes

Serves

Ingredients
 

  • 1 onion
  • 2 cloves garlic
  • 1- inch cube fresh ginger
  • 400 ml veg stock
  • 1 x 400ml tin chopped tomatoes
  • 100 g baby spinach
  • 2 x 400g tins chickpeas
  • 1 cinnamon stick
  • 1 tbsp cumin seeds
  • 1 tbsp garam masala
  • 1 tsp turmeric
  • 1 tbsp tamari or soy sauce
  • ½ tsp ground black pepper
  • Juice of ½ lemon
  • 1 red pepper
  • 1 red chilli finely sliced for garnish (optional for extra heat)
  • 2 tbsp gram flour or flour of choice

Instructions
 

  • Peel and finely dice the onion, garlic, and ginger. Drain the tins of chickpeas and slice the red pepper, removing the seeds.
  • Heat a wide-bottomed non-stick pan on high heat. Once hot, reduce to medium heat.
  • Add the diced onion and ginger to the pan and fry for 2-3 minutes until they begin to brown. If they start to stick, add a couple of tablespoons of water to deglaze the pan.
  • Add the cumin seeds, garlic, red pepper, and 1 tsp salt. Fry for another 2 minutes until the pepper softens.
  • Add the turmeric, garam masala, cinnamon stick, and black pepper. Cook for 1 minute to toast the spices.
  • Add the veg stock, tamari, and chopped tomatoes. Bring to a boil, then add the baby spinach, chickpeas and stir well.
  • Sift in the gram flour and mix through.
  • Garnish with finely sliced chilli and a squeeze of lemon juice.
  • Serve with toasted pitta bread or your favourite grain.

Notes

Beat the bloat: Replace the garlic and onion with the green part of a leek for a digestion-friendly option.
Print Recipe

menopause and perimenopause – Approximately 80% of what doctors and health professionals see in their clinics is related to lifestyle. When it comes to reducing the discomforts of menopause, there are changes you can make TODAY to make a difference. We’ve created a new course, HAPPY MENOPAUSE with the amazing Dr. Nitu Bajekal, Consultant Gynacologist who is full of amazing advice for women who are entering perimenopause or menopause. The course is also supported by Rohini Bajekal, Nutritionist who shares the information about what women should consume and what they should try and avoid, to reduce negative symptoms such as brain fog, hot flushes, sleep problems etc.

THE IMPORTANCE OF DIET…

A whole-food, plant-based diet means enjoying an abundance of colourful fruits and vegetables, legumes, whole grains, nuts, seeds, herbs and spices. These vibrant plant foods are full of hormone-regulating fibre, health promoting micronutrients, and antioxidants. 

Centering your meals on plant foods offers both mental and physical benefits. When you focus on the healthy plant foods you’re adding to your plant, you don’t have to feel deprived. Focus on adding an abundance of colour to your plate and eat mindfully without the guilt. 

Many experts believe that protein needs are higher as we age. Unfortunately, there’s a misconception that you cannot get enough protein without animal products. We’re here to dispel that myth. When eating a wide variety of protein-rich plant foods, such as legumes, you can meet all your protein requirements. This High Protein Bowl is a favourite of ours! 

Replacing some grains in your diet with beans is one way to increase protein intake without increasing calories. Focusing on two to four servings of soy foods per day can be a great way to achieve higher protein intake during menopause. Plus, minimally processed soy products can be helpful in reducing the frequency and intensity of hot flushes. Win-win! 

Things you should avoid…

Avoiding or minimising foods without fibre can be helpful in improving menopause symptoms. These ultra-processed foods contain excess refined oils and animal foods filled with saturated fats, which can actually make hot flushes worse! 

Make water your drink of choice whenever possible. The chemical changes in your brain from alcohol can result in a loss of inhibition and may result in risk-taking behaviour or over indulgence. This can result in excess weight gain and worsening menopausal symptoms. Additionally, consumption of alcohol, especially beer, appears to be associated with an increased risk of developing fibroids. 

Both alcohol and cigarette smoking are Class 1 carcinogens, which means they are known to cause cancer. In addition, there are a number of negative health outcomes, which only make existing menopausal symptoms worse. Cigarettes can impact your mood and sleep. Avoiding cigarette smoking can not only help alleviate menopausal symptoms, but it can also help in reducing your risk of cancer and heart disease. 

Not a surprise, but caffeine can greatly disrupt our sleep. As we’ve learned, sleep is vital for our health through menopause and beyond. Additionally, caffeine can irritate your bladder and make hot flushes worse. While we’re all for a brilliant cup of coffee, it’s important to reduce our intake if we notice symptoms worsening. A cup of decaffeinated tea or sparkling water with fresh berries and mint is the perfect, refreshing swap.. 

While big changes don’t always come easily, it’s important to recognise your progress and set smart and measurable goals rather than get overwhelmed. Incorporate more healthy choices into your life and make smart swaps to gain momentum and move yourself forward.

EASY VEGAN TACOS

Super tasty low fat, so perfect for those going through perimenopause and menopause. These are super easy vegan tacos that take 10 mins to make – packed with flavour… real crowd pleaser!

Total Time Needed: 10 Mins

Difficulty: Easy

MEXICAN STUFFED SWEET POTATO SKINS

These are high in nutrition while being low in calories and super tasty. We have added a cashew cream to make them even more indulgent!

Total Time Needed: 40 Mins

Difficulty: Easy

HIGH PROTEIN BOWL

A super tasty meal that is really quick to whip up with lots of fresh flavours, that also happens to be low in fat and high in protein. This meal is oil free so lower in calories and ideal for weight loss.

Total Time Needed: 5-10 Mins

Difficulty: Easy

RED LENTIL DAHL

We love Dahl and have been cooking it at home and in our cafe for years! This red lentil Dahl is of our oldest and favourite recipes. Vegan, gluten free and made with no oil, so perfect for those who are experiencing menopause or even perimenopause. It’s so tasty and comforting. A great recipe for batch cooking too!

Total Time Needed: 40 Mins

Difficulty: Easy

EASY CHEESY ENCHILADAS

The root of the word enchiladas comes from the word enchilar which means to add chilli, here tortillas are filled with a delicious tomato and bean sauce, and baked in the oven and served with a rocking cashew cream – this is a family favourite in our house!

Total Time Needed: 15 Mins

Difficulty: Easy

OIL FREE THAI YELLOW CURRY


Give this simple, easy Thai curry recipe a go. Being oil free it’s great for anyone going through menopause or perimenopause!

Total Time Needed: 15 Mins

Difficulty: Easy

OIL-FREE CREAMY MUSHROOM PASTA

Easy to make, really simple and super tasty, this creamy, fried mushrooms pasta is well worth making…AND it has no oil! Huge win!

Total Time Needed: 15 Mins

Difficulty: Easy

The Bottom Line

It is never too early and never too late to bring in dietary and lifestyle changes that will help you manage menopause symptoms. 

A fibre rich plant-based diet combined with exercise, good sleep hygiene, mindfulness and stress management can go a long way in combating menopausal symptoms. 

For more expert advice in easing menopause symptoms, be sure to check out our course, Happy Menopause! Access the course via our membership platform on the app. Start your seven-day free trial TODAY! 

Menopause is turning the page to a new chapter – a chapter to grow in wisdom, experience, and to become a better version of yourself. This is your time to thrive.

The Happy Pear Podcast

How often do your bare feet touch the earth; soil, grass, sand, stones? 

Do all your shoes have rubber souls?

Have you ever heard of grounding?

Episode 94 – Clint Ober

For more than 20 years, Clint Over has dedicated his life to improving the health of everyone on earth.

In 1998, after a successful career grounding systems in the cable television industry, Earthing pioneer Clint Ober began investigating the potential to improve human health with grounding.

“I had suffered from chronic pain, unable to sleep for years. After I did this, I went to bed and for the first time since I could remember I woke up the next morning, I had slept through the night and the pain was gone.”

Today, he is the founder of Earth FX Inc., a grounding research and development company based in California through which he helped to develop, and patent, the first indoor Earthing products.

This episode will give you goosebumps and if you are like us you will be rushing off to buy your grounding bedsheets!

Enjoy!

Lots of Love,

Dave & Steve x

Available now from all good podcast providers:

listen on spotify

To find out more about Mo and his work please check out: https://www.mogawdat.com/

Produced by Sean Cahill and Sara Fawsitt

An image of Pan-fried Tofu with Steamed Greens and Quinoa

Pan-fried Tofu with Steamed Greens and Quinoa


A lovely, simple dinner that is nourishing and wholesome. This is one of our good friend's staple mid-week dinners, often enjoyed around their stove. Adapted from our Happy Gut course, it is low in FODMAPs (fermentable carbohydrates) and gentle on your digestive system.
This dish is also delightful when served with a sprinkling of nutritional yeast for a cheesy flavour.

Takes 15 minutes

Serves 2

Ingredients
 

  • 100 g quinoa
  • 225 ml water
  • 100 g spinach kale, chard, or York cabbage
  • 200 g firm tofu
  • A small thumb-sized piece of fresh ginger approx. 15 g
  • 1 small red chilli leave it out if you don’t like spice
  • 100 g fresh tomatoes
  • 1.5 tbsp sesame seeds
  • 2 tbsp tamari
  • Juice of 1 lime
  • Optional: Nutritional yeast for serving

Instructions
 

  • Put the quinoa on to boil with the water and a pinch of salt. Bring to the boil, then reduce the heat to a simmer with the lid slightly ajar.
  • Once nearly all the water has evaporated, remove the pot from the heat, cover with a lid, and let it steam for 10 minutes. The quinoa will fluff up.
  • Wash the greens, remove the tough centre veins, and roughly chop into bite-sized pieces. Steam for 3 minutes until softened but not overly cooked, turning occasionally for even cooking. Set aside.
  • Chop the tofu into ½ cm cubes. Peel and finely chop the ginger, deseed and chop the chilli (or leave the seeds for more spice), and chop the tomatoes into bite-sized pieces.
  • Heat a non-stick pan over high heat. Add the ginger and chilli, frying for 1–2 minutes. If it sticks, add 2 tbsp water and scrape up any browning with a wooden spoon.
  • Add the tofu and sesame seeds, frying for 4 minutes and stirring regularly until golden on all sides. Add more water if necessary.
  • Pour in the tamari, stirring to coat the tofu evenly. Turn off the heat.
  • Add the steamed greens, tomatoes, and lime juice to the pan. Stir well and cook for another 3–4 minutes.
  • Serve the quinoa in bowls with the tofu, greens, and sesame mix on top. Sprinkle with nutritional yeast if desired.

Nutrition

Calories: 361kcalCarbohydrates: 55gProtein: 21gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 4gMonounsaturated Fat: 2gSodium: 25mgPotassium: 691mgFiber: 10gSugar: 9gVitamin A: 278IUVitamin C: 13mgCalcium: 181mgIron: 6mg
Print Recipe
An image of Tiramisu

5 Minute, 5 Ingredient Tiramisu


Tiramisu in 5 minutes… a great dessert hack and a total crowd-pleaser!

Takes 5 minutes

Serves 8

Ingredients
 

  • 500 g vegan whipped cream
  • 50 g cocoa powder
  • 60 g icing sugar
  • 300 ml strong coffee
  • 500 g digestive biscuit

Instructions
 

  • Prepare the coffee
    Brew a strong cup of coffee and mix in 3 tbsp of icing sugar. Stir well to dissolve the sugar.
  • Whip the cream
    Whip the vegan cream until stiff peaks form. Add 3 tbsp of icing sugar and mix well.
  • Soak the biscuits
    Dunk each digestive biscuit in the sweetened coffee 2-3 times, depending on how firm the biscuits are. The goal is to let the biscuits soften and absorb the coffee until they reach a sponge-like consistency after soaking.
  • Assemble the tiramisu
    Use a baking tray approximately 25cm x 25cm x 3cm (or 9 x 9 inches x 1 inch). Lay a single layer of soaked biscuits at the base of the tray.
    Spread a generous layer of whipped cream on top, followed by a dusting of cocoa powder.
  • Add another layer
    Repeat the process by adding another layer of soaked biscuits, followed by another layer of cream and a generous dusting of cocoa powder.
  • Serve
    Your tiramisu is ready to serve immediately. Enjoy!

Nutrition

Calories: 325kcalCarbohydrates: 61gProtein: 4gFat: 8gSaturated Fat: 2gPolyunsaturated Fat: 3gMonounsaturated Fat: 2gTrans Fat: 0.02gSodium: 379mgPotassium: 125mgFiber: 2gSugar: 27gVitamin A: 2IUCalcium: 56mgIron: 2mg

Video

Print Recipe

The Happy Pear Podcast

Can happiness be taught?

According to this week’s podcast guest, Mo Gawdat, it can!

Episode 93 – Mo Gawdat

“It’s not the events that make you happy in life, it’s the comparison that happens inside your head between the event and your expectation of the event.”Mo Gawdat is the former Chief Business Officer of Google X; host of the popular podcast, Slo Mo, author of the international bestselling books Solve for Happy and Scary Smart; and founder of One Billion Happy.

After a 30 year career in tech and serving as Chief Business Officer at Google X (Google’s ‘moonshot factory’ of innovation)  Mo has made happiness his primary topic of research, diving deeply into literature and conversing on the topic with some of the wisest people in the world.

Motivated by the tragic loss of his son, Ali, Mo began pouring his findings into his international bestselling book, Solve for Happy: Engineer Your Path to Joy. His mission to help one billion people become happier, #OneBillionHappy, is his moonshot attempt to honor Ali by spreading the message that happiness can be learned and shared with one billion people.

“If a parent’s only wish is happiness for their children then why aren’t we teaching it in school?” 

According to Mo, happiness is an equation, and gratitude is the ultimate expression that can remind us to be happy.

“You are the one that is setting your expectation. You are the one interpreting the event a certain way, therefore you are in control of your own happiness.”

We had a great chat with Mo, on our favourite topic, you guessed it – happiness! A brilliant episode that will hopefully leave you feeling elevated, grateful, and dare we say it… happy!

What’s more, Mo has also offered you a gift! The first 100 listeners of The Happy Pear Podcast to sign up, will get an exclusive two month free access to his membership community. You get all the training material, rieki infused meditations, and live webinars with Mo, his co-author Alice and expert guest speakers. This is worth 50 Euros and you get it for free on Unstressable.com. sign up now and use the code THEHAPPYPEAR to be one of the first 100!

Lots of Love,

Dave & Steve x

Available now from all good podcast providers:

listen on spotify

To find out more about Mo and his work please check out: https://www.mogawdat.com/

Produced by Sean Cahill and Sara Fawsitt

10 Menopause Myths

We all want to live long, happy lives. It’s a pretty universal desire. 

Growing into our older bodies is a gift that many are not afforded. However, for some women, aging can be accompanied by the discomforts and uncertainties of menopause. 

This can be a difficult stage of life. It can also be extremely transformative. 

Menopause is turning the page to a new chaper – a chapter to grow in wisdom, experience, and to become a better version of yourself. 

While it can feel overwhelming, it doesn’t have to be! There is a lot of misinformation, and we’re here to clear up the ten biggest menopause myths. We’ve consulted with some of the greatest experts in the field of women’s health to help you along this next phase of life. 

For more expert insight, check out our podcast with the brilliant Dr. Nitu Bajekal, a gynaecologist with thirty-five years of experience empowering women to take charge of their health.

1. Miserable menopause symptoms are a guarantee. 

Hot flushes, low libido, irritability, brain fog… These are just some of the joys of menopause. Believe it or not – it doesn’t have to be this way! 

Menopause can be a beautiful period in one’s life. A time for new beginnings, fresh starts, and a new you. With the proper support and healthy lifestyle changes, misery in menopause does not have to be your reality. 

Proper guidance in movement, sleep, and nutrition can significantly decrease those hormonal fluctuations and discomforts. A plant-based diet can support optimal health in all stages of life. These easy vegan tacos are low fat and packed with protein and fibre.

2. Menopause starts after the age of fifty. 

Wouldn’t it be nice if menopause were that predictable? Unfortunately, this isn’t the case. Menopause runs on it’s own clock – not yours. 

While the average age of menopause is fifty-one, the average range of menopause falls between forty-five and fifty-five years old for women across the world.  

Early menopause occurs when a woman’s period stops between the ages of forty and forty-five. In approximately one percent of cases, menopause can start before the age of forty. This is known as premature ovarian insufficiency, or POI. 

The average life expectancy of a woman in the UK is just under eighty-three years. Therefore, women can hopefully expect to live thirty plus years after menopause. 

This period is extremely important and can include some of the happiest and most productive years of an individual’s life. For more tips and science on ageing well, be sure to listen to our podcast episode with Dr. James Timmons. 

3. Menopause starts when your period stops. 

Not quite. Menopause occurs when the number of eggs in the ovaries drop to a critical level where periods stop. However, a woman is only considered menopausal or post-menopausal when they have not had any periods or bleeding for at least twelve months. 

As you can imagine, this can be confusing. If your periods have stopped for any reason, or if your bleeding patterns suddenly change, you should always consult your doctor for advice. 

Many women assume that they cannot get pregnant as they approach perimenopaus or menopause. However, this is not the case. 

If your periods have stopped before the age of fifty, you should continue to use effective contraception for at least two years after your last period. If you are over the age of fifty, it is recommended you use contraception for at least one year after your last menstrual period. 

4. Symptoms are normal and there’s no reason to seek help. 

Unfortunately, many women persist in their discomfort with symptoms of menopause because they believe their experience is ‘normal.’ Studies have shown that eight out of ten women suffer from significant hot flushes, yet only two to three will seek help. 

Even fewer individuals seek help for symptoms of painful sex. While this may be for a number of reasons, it is important that individuals experiencing menopausal symptoms advocate for themselves to receive the most appropriate and effective supports. 

While menopause is guaranteed. Significant discomfort does not have to be. Be sure to connect with your doctor, as well as certified nutrition experts and lifestyle practitioners to promote the most optimal health and reduce uncomfortable symptoms. 

5. Weight loss is impossible during menopause. 

Hormonal fluctuations in perimenopause and menopause, sleep disturbances, increased anxiety, and stress can make it easier to put on weight and more challenging to lose it. 

Most adults ten to steadily put on weight between the ages of twenty and sixty-five, with women in early menopausal years often noticing unwanted weight gain. 

While managing weight in menopause can be challenging, it is definitely not impossible. Eating a whole food, plant-based diet, moving your body, and prioritising your sleep can not only prevent chronic disease, but it can help you maintain a healthy weight. 

Developing ways to reduce using oil while cooking can help to keep weight off in menopause. For example, saute and cook in water or vegetable broth. These easy, cheesy enchiladas are oil-free and sacrifice no flavour! 

Any diet is destined to fail long-term if not a part of a healthy, sustainable lifestyle with realistic goals and a positive mindset. Repeat an affirmation out loud at least five to ten times per day.  Let the words that leave your mouth be both kind and true. Be patient with yourself and take a step toward change. 

6. Your sex life is over. 

Low sexual desire, low libido, and vaginal changes are all symptoms of menopause. However, these changes do not mean that your sex life has to suffer. 

Between 17-45% of postmenopausal women report finding sex painful. This is likely due to falling hormone levels which can cause vaginal atrophy, or thinning of the lining of the vagina. 

Not to fear. There is still plenty to do to improve vaginal lubrication and comfort during sex. 

Women should try to avoid: excessive washing, douching, using perfumed toiletries, feminine wipes and synthetic perfumes. Natural oils such as coconut oil, Vitamin E, or almond oil after a shower can help to lock in moisture around the vulval area. Water-based vaginal moisturizers and lubricants help make sexual intercourse more comfortable. 

Most importantly – take charge of your diet and lifestyle! Eating whole plant foods, such as soybeans, watermelon, and lots of veg can help to improve the vaginal microbiome. 


During menopause, many women feel a loss. They may feel more fatigued or just not like themselves. Having said that, menopause can also be liberating for many. It’s a time when one is often more secure, confident, and can ask what they want sexually. 

The most important factor is to remain open and patient throughout this stage, communicate openly with your sexual partner, and seek support together if needed. For more on sexual longevity, check out our fascinating conversation with Dr. Amy Killen. 

7. It’s too late for lifestyle changes.

The earlier you incorporate dietary and lifestyle changes, the more benefits you are likely to see. That said, it is never too late to start making changes. These changes can help manage symptoms of menopause and live a happier and more fulfilling life. 

Approximately 80% of what health professionals are seeing today is related to lifestyle. Nutrition, exercise, sleep, alcohol use, stress and loneliness all play key roles in chronic disesase, as well as women’s health issues such as menopause. 

A fibre-rich plant-based diet, combined with a healthy exercise routine, good sleep hygience, mindfulness, and having positive social connections can go a long way in combating menopausal symptoms. 

Additionally, many women find the time around menopause stressful. It is so important to take care of your own needs during this stage of life, especially when these needs may have been put on the back burner for so long. 

Self-care can include deep breathing, walking in nature, or a long bath. It could involve setting healthy boundaries with others. Build your self-care toolbox. 

Don’t forget to have fun, too! Cultivate a sense of curiosity, fun, and light heartedness in your life. These small changes support optimal health in menopause and beyond. 

8. Soy products will disrupt your hormones further. 

The soybean is a legume that has been around for thousands of years. Despite the various opinions and misconceptions, it is not only safe but optimal for your health. 

Adopting plant-based diets rich in legumes including beans, lentils and peas, and especially soy helps reduce menopausal symptoms in two ways. 

First, soy is a rich source of plant oestrogens or natural phytoestrogens. These can help to reduce both hot flush incidence and severity. Second, soy can help to promote a happy weight. Excess body weight is associated with a higher incidence of symptomatic hot flushes. 

Soy also helps to reduce the risk of heart disease, lowers cholesterol levels, reduces the risk of breast, bowel, liver, and ovarian cancers and reduces the risk of osteoporosis. 

Two to four daily portions of minimally processed soy products, such as soy milk, soy yoghurt, edamame beans, mature soybeans, tofu, miso, and tempeh is recommended by experts. 

A randomised controlled trial suggested fantastic results. Only a half cup of mature soya beans reduced the frequency and severity of hot flushes by 84% and improved the quality of life in vasomotor, psychosocial, physical, and sexual symptoms in postmenopausal women when followed for only twelve weeks. 

Don’t be afraid to add soy to your diet! It’s incredibly healthful and can reduce your risk of chronic disease, in addition to supporting menopausal symptoms. Check out our favourite ways to cook tofu for amazing texture and flavour! 

9. A plant-based diet can’t meet your protein needs. 

Many experts believe that protein needs are higher as we get older. The current recommendation is that individuals ages sixty five and older aim for a daily protein intake of at least 1-1.2g per kg of body weight. 

There seems to be a common misconception that you can’t get enough protein without consuming animal products. This is simply untrue. 


By eating a wide variety of plant foods with a focus on protein rich foods, such as legumes, you can easily meet protein recommendations. Nearly all vegetables, legumes, grains, nuts, and seeds contain some protein. Protein is made up of amino acids and plants contain all nine amino acids, much to contrary belief. 

Replacing some grains in your diet with beans is one way to increase your protein intake. By focusing on two to four servings of soy products per day, such as tofu, tempeh, and soy milk, you can easily achieve higher protein recommendations during menopause. 

You can thrive on a plant-based diet at all stages of life. Check out this delicious, high protein bowl for a super tasty meal.

10. Your body is failing you. 

Menopause can certainly come with challenges, but it can also be accompanied by great wisdom and experience. A new you is emerging, and it’s time to embrace those changes. 

Our most productive and enjoyable years are often after menopause. We can take time to pursue the things we’re passionate about. We can be of great help to our families and our greater community. 

If you feel yourself slipping into a negative space, try incorporating some positively worded statements, or affirmations, in your day. Studies have shown that these can decrease stress and increase well-being. They can strengthen self-worth and ensure you practice kindness and compassion toward yourself. 

Menopause – A New Beginning

While menopause can certainly signify a conclusion to one chapter of life, it also represents a new chapter and beginning to be enjoyed. 

There is a beautiful life to be lived during and after menopause, and we encourage you to take control of your health and happiness to make it your best years yet. 

If you’re craving community connection, access to expert advice, exercise, movement, and mindfulness, along with over 600 delicious plant-based recipe – be sure to join our Happy Menopause Course!

There’s always a lot of left-over pumpkin in the lead up to Halloween…so we made these delicious little slices. The pumpkin filling is so rich and creamy and in the words of Steve…”there a bit too moreish!” Ladies and Gents…Pumpkin and Pecan Slices

An image of Pumpkin and Pecan Slices

Pumpkin and Pecan Slice



Takes 1 hour 28 minutes

Serves 12

Ingredients
 

Base

  • 200 g Digestive biscuits
  • 80 g coconut oil
  • 1/2 tsp vanilla extract

Filling

  • 500 g Pumpkin 500 g pumpkin/squash (400g pumpkin puree)400 g vegan creamed cheese100 g coconut oil140 g maple syrup1 tsp vanilla extract1 tsp ground cinnamon2 tsp ground ginger1 pinch salt
  • 400 g vegan cream cheese
  • 100 g coconut oil
  • 140 g maple syrup
  • 1 tsp vanilla extract
  • 1 tsp ground cinnamon
  • 2 tsp ground ginger

Topping

  • 150 g pecan nuts roughly chopped
  • 50 g maple syrup

Instructions
 

  • Peel the pumpkin and remove the seeds. Slice the flesh of the pumpkin into small bite sized pieces. Add them to a baking tray and bake for 25 minutes until cooked through.
  • Add the biscuits to the food processor and blend until they reach a breadcrumb like consistency (approx 1 minute). Add the coconut oil and vanilla extract (if using) and blend until incorporated (approx 30 seconds).
  • Transfer the blended base ingredients to a lined spring form pie dish. A spatula is easiest to ensure you get everything out of the food processor. Using a spoon spread it around evenly. Use the back of the spoon to compact it till it becomes firm and compact.
  • Wipe out the food processor. Add the roasted pumpkin to the food processor along with all the rest of the filling ingredients and blend until nice and smooth.
  • Using a silicon spatula transfer the filling onto of the base. Spread out so smooth and even.
  • Over a medium heat, heat a frying pan and add the roughly chopped nuts, stirring continuously for 2-3 minutes. Add the maple syrup and keep moving the nuts around in the pan until the nuts are completely coated in the sizzling syrup and begin to crystallise. Remove from the heat. Once slightly cooler, scatter over the top of the pumpkin filling.
  • Pop in the fridge for an hour before slicing up. Enjoy!

Nutrition

Calories: 432kcalCarbohydrates: 31gProtein: 5gFat: 35gSaturated Fat: 17gPolyunsaturated Fat: 4gMonounsaturated Fat: 6gSodium: 217mgPotassium: 230mgFiber: 5gSugar: 16gVitamin A: 91IUVitamin C: 7mgCalcium: 69mgIron: 2mg
Print Recipe

 5 Things You Didn’t Know About Your Gut

The ability to enjoy our food is central to the human experience. 

Nobody wants to go through feelings of pain and discomfort accompanied by bloating and gas. While these can be triggered by many different things, both are a sign that your gut health may be in need of a little extra love. 

Did you know that ancient civilizations believed that the gut was an extension of the brain? Although many scoff at this ancient wisdom, advances in research have shown that there’s a reason people say to ‘trust your gut.’ 

Our gut health impacts our mood, digestion, immunity, and overall health. There’s a lot to learn when it comes to the gut microbiome. That’s why we’ve identified five things you might not yet know about your gut! 

For more expert insight on how to improve your gut health, be sure to check out our podcast episode with award winning gastroenterologist, Dr. Will Bulsiewicz. 

Your gut is the control centre for human biology

Hippocrates, considered the father of modern medicine, believed that all health begins in the gut. Two-thousand years later, we recognize the truth in this through our learnings about the human gut microbiome.  

By adulthood, this microbiome has developed into an incredibly complex ecosystem. Over 100 trillion microbes, bacteria, yeasts, viruses, and archaea delicately interact with one another to support our digestive system, as well as our entire being.

Our gut microbes have been described as a control centre for human biology. Our microbes produce dozens, if not hundreds, of chemicals that contribute to our health outcomes. They regulate our appetite, blood sugars, inflammatory processes, and metabolic health. 

In our journey to better gut health, our gut microbes are our crucial allies. They rely on us, and we depend on them for optimal wellbeing. 

Your gut thrives on fibre-rich foods

Since our digestive system cannot break down fibre, the human body has brilliantly outsourced the task to our gut microbes. Through the supply of fibre-rich foods, such as fruits, vegetables, wholegrains, beans, and unprocessed plants – we boost the production of what are called Short-Chain Fatty Acids (SCFA). 

Here are just a few of the benefits of SCFAs: 

  • They help to produce hormones that regulate our appetite and control our blood sugars. 
  • A gut starved of SCFAs can lead to what’s known as leaky gut, which drives inflammation and can lead to problems such as heart disease. 
  • SCFAs interact with our immune system daily, preventing an overactive immune system, which can help support conditions like Crohn’s disease. 

Sadly, nearly 90% of adults do not consume enough fibre. A diet high in animal products and processed foods has been shown to cause bloating, constipation, and poor gut health. High consumption of ultra-processed foods wreaks havoc on microbiome diversity. 

If you want to avoid bloating, constipation, IBS, leaky gut, and other digestive related issues, a high-fibre plant based diet can ensure your gut microbiome flourishes.

Your gut appreciates movement and rest

At Happy Pear, we like to think of our gut microbiome as our little pet. Yes, you read that right. 

Just like your family pet needs a proper diet, rest, and exercise –  so does your gut! 

If you know anything about us, you know we always prioritise daily movement. We love a beautiful ‘swimrise’ on Greystones beach with our community and can fit a yoga session in even the snuggest of spaces. Daily movement and a healthy exercise routine are key to our overall health and energy levels. 

Recent research even suggests that when comparing the microbiome of non athletes to professional rugby players, the rugby players had a stronger and more diverse microbiome. Frequent and regular exercise is really beneficial for gut health – so get moving! 

As important as movement is in our lives, so is sleep! Sleep is such a crucial factor for our overall health, but yet it’s often one of the first to be compromised with busy schedules. 

Sleep deprivation can lead to overeating processed foods that are higher in fat and sugar and low in fibre. These foods typically trigger uncomfortable feelings of bloating and constipation. Additionally, sleep deprivation has been linked to reduced microbial diversity. 

So, keep your gut happy by getting 7-8 hours of sleep per night! 

Your gut loves the great outdoors

Did you know that people who live in the countryside tend to have healthier and more diverse microbiomes than city residents? An oversantised indoor lifestyle is not the best for our microbial health. Instead, get outside as much as possible! If you can’t make it out of the city, spend some time in local parks – or even your backyard!  
Connecting to the earth, or grounding as it’s often referred to, can have amazing benefits for your wellbeing. Spending time in nature exposes us to more bacterial biodiversity, which in turn can help us to create a more diverse microbiome and even improve our immune system.

Your gut craves plant diversity

For years, a team of researchers attempted to discover what defined a healthy microbiome. In their work, they uncovered that the #1 predictor is the diversity of plants in your diet. 

The study highlighted that individuals who ate more than thirty different plants per week unlocked incredible benefits of fibre-loving bacteria in the gut microbiome. Unfortunately, due to the Standard Western diet – fewer than 1 in 250 people are achieving that goal. 

If you’re familiar with our gut health recipes, you’ll have already noticed that each has a plant score. This is an easy way to keep track of the diversity of plants in your diet. Whether it be a bean, green, or wholegrain –  try them all! Your microbiome will thank you. 

Why Gut Health Matters

We all want to live happily and in good health. One of the best ways to boost our health, strengthen our immune system, and optimise digestion is to cultivate a healthy gut.

Our gut microbes are key contributors to our health, and we can work in partnership with them. When the gut is happy and healthy – the feeling is often mutual. 

If you’re looking to heal your gut and reclaim your health, we’re here to help. It’s no coincidence that the lifestyle for a healthy gut looks a lot like what we’ve been sharing with our Happy Pear community for more than eighteen years. 

If you want to learn our five secrets to optimise your gut health and reduce constipation and bloating, be sure to check out the Gut Health Revolution course on our app. Plus, gain exclusive access to simple, fifteen minute meals to heal your gut, along with all of our other favourite Happy Pear recipes in one place! Start your seven-day free trial today! 

The Happy Pear Podcast

Oliver Burkeman is the author of the New York Times and Sunday Times bestseller Four Thousand Weeks, about embracing limitation and finally getting round to what counts, along with The Antidote: Happiness for People Who Can’t Stand Positive Thinking and Help! How to Become Slightly Happier and Get a Bit More Done.

Episode 92 – Oliver Burkeman

“We are dissuaded from doing things that add great value to our lives just to avoid discomfort.”

For many years he wrote a popular column for the Guardian, ‘This Column Will Change Your Life’. In his email newsletter The Imperfectionist, he writes about productivity, mortality, the power of limits and building a meaningful life in an age of distraction. He lives in the North York Moors. 

This episode is particularly special as it is the first that was LIVE on our app, Healthy Living by The Happy Pear!

“We talk about not wanting to settle when we think we can do better… but we end up becoming a commitment-phobe and don’t realise that both of these are settling. One is settling for an imperfect human being and the other is denying yourself the pleasure of and benefits of a long term relationship… this doesn’t just apply to dating and it’s great to realise this so you stop making decisions motivated by this notion of a perfect outcome.”

We had a wonderful conversation with Oliver, and members of the app got to ask their questions too. We spoke about the issues with time management, our inability to be in the present moment, how to achieve more by doing less, how the concept “to settle” isn’t always a negative thing, the importance of leaning into discomfort, amongst many other things.

We hope you enjoy this episode as much as we did.

Lots of Love,

Dave & Steve x

Available now from all good podcast providers:

listen on spotify

To find out more about Oliver Burkeman and his work, check out: https://www.oliverburkeman.com/

Produced by Sean Cahill and Sara Fawsitt

this a link to Justyna Flynn’s website from our site – she’s a brilliant Clinical Psychologist, Gestalt psychotherapist and somatic experience therapist. She has an office for private sessions – link here to learn more

An image of 15-Minute Indian Feast

15-Minute Indian Feast


Our dear friend Raj is from Punjab and this is one of his favourite dishes – its traditionally based on a Punjabi Lobia which an fragrant black eyed bean curry which is spicy and tangy – we've paired it with a super fresh cucumber and chilli pickle to cut through its richness. Served with toasted naan breads and a dollop of mango chutney…heaven! Introducing our 15-Minute Indian Feast!

Takes 12 minutes

Serves 4

Ingredients
 

Curry:

  • 4-5 scallions (spring onions)
  • ½ thumb-sized piece of ginger
  • 2 cloves garlic
  • ½ red chilli
  • 20 cherry tomatoes
  • 1 tsp cumin seeds
  • 1 tsp coriander seeds
  • ½ tsp cardamom pods
  • 1 tbsp turmeric
  • ½ tsp chilli powder
  • 1 tsp garam masala
  • ½ tsp black pepper
  • 1 tbsp mango chutney
  • 400 g chopped tomatoes (tinned)
  • 400 g black beans (tinned)
  • 400 g black-eyed beans tinned
  • 400 g coconut milk (full-fat, tinned)
  • 50 g baby spinach
  • Juice of ½ lime
  • 2 tsp salt

Cucumber Pickle:

  • ½ cucumber
  • 2 green chillies
  • 1 red onion sliced into half moons
  • 50 ml apple cider vinegar
  • 1 tbsp maple syrup

To serve:

  • 2 naan breads
  • Mango chutney

Instructions
 

  • Start the Pickle:
    Peel and finely slice the red onion into strips. Slice the green chillies into thin rounds, removing the seeds if you prefer it less spicy.
    Add them to a large glass with a pinch of salt, the vinegar, maple syrup, and enough water to submerge the onions and chillies.
    Leave to pickle while you prepare the rest of the dish.
  • Toast the Spices:
    Heat a wide-bottomed non-stick pan on high heat. Once hot, add the cumin seeds, coriander seeds, and cardamom pods. Toast for 2-3 minutes until the cumin seeds start to pop.
    Remove from the pan and crush into a powder using a pestle and mortar or by placing in a zip-lock bag and using the bottom of a mug.
    Remove any large pieces of cardamom skin and discard.
  • Prepare the Curry:
    Heat the pan again on high.
    Slice the spring onions into thin slices, peel and finely dice the ginger and garlic, and finely chop the chilli (remove the seeds for less heat).
    Add 1.5 tbsp of oil to the hot pan along with the spring onions, ginger, garlic, and chilli, and fry for 2-3 minutes.
  • Add Tomatoes and Beans:
    Quarter the cherry tomatoes and add them to the pan with a pinch of salt, mixing well.
    Drain and rinse both the black-eyed beans and black beans, then add them to the pan, stirring to combine.
  • Spice and Simmer:
    Add the turmeric, garam masala, chilli powder, and black pepper to the pan and cook for 1-2 minutes, stirring well.
    Then, add the chopped tomatoes, coconut milk, 1 tsp of salt, and 1 tbsp of mango chutney.
    Mix and heat through, stirring occasionally.
    Add the baby spinach and the juice of ½ lime, then taste and adjust the seasoning with more salt, pepper, or lime juice as needed.
  • Prepare the Cucumber Pickle:
    While the curry is simmering, slice the cucumber in half lengthwise, then cut into thin strips.
    Drain the pickled onions and chillies, and mix them with the cucumber in a bowl, saving the pickling brine for future use.
  • Serve:
    Heat the naan bread.
    Serve everything on a large platter with the curry, cucumber pickle, and naan bread, and enjoy with a dollop of mango chutney!

Nutrition

Serving: 250gCalories: 764kcalCarbohydrates: 110gProtein: 35gFat: 24gSaturated Fat: 20gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gSodium: 1436mgPotassium: 2675mgFiber: 27gSugar: 19gVitamin A: 2021IUVitamin C: 53mgCalcium: 264mgIron: 14mg

Video

Keyword Curry
Print Recipe
image of Strawberry & Beetroot Fruit Bites

We’re chuffed with these little bites.  They are made with 96% fruit, contain no added sugar and are high in fibre.  Each pack has less than 100 calories and contains 1 of your 5 a day.  Great for healthy snacks while on the go, kids lunch boxes or even if you’re out for a long run or cycle!  

INGREDIENTS

Fruit (96%) [Apple Juice Concentrate, Apple Purée Concentrate, Strawberry Purée (5.5%), Beetroot Juice Concentrate (1%)], Gelling Agent (Pectin), Citrus Fibre, Lemon Juice Concentrate, Natural Flavouring, Black Carrot Juice Concentrate

ALLERGEN INFORMATION

For allergens, including Cereals containing Gluten, see ingredients highlighted.
May contain traces of Peanuts, Nuts and Sesame.

NUTRITIONAL INFORMATION

Typicalper 100g
Energy1979kJ/327kcal
Fat1.6g
Of which Saturates0.7g
Carbohydrates74g
Of which Sugars*70g
Fibre7.0g
Protein0.8g
Salt0.10g
Contains Naturally Occurring Sugars

SAFETY WARNING

Not suitable for children under 3 years. Children can choke on small pieces of fruit.

image of Strawberry & Beetroot Fruit Bites

We’re chuffed with these little bites.  They are made with 96% fruit, contain no added sugar and are high in fibre.  Each pack has less than 100 calories and contains 1 of your 5 a day.  Great for healthy snacks while on the go, kids lunch boxes or even if you’re out for a long run or cycle!  

INGREDIENTS

Fruit (96%) [Apple Juice Concentrate, Apple Purée Concentrate, Strawberry Purée (5.5%), Beetroot Juice Concentrate (1%)], Gelling Agent (Pectin), Citrus Fibre, Lemon Juice Concentrate, Natural Flavouring, Black Carrot Juice Concentrate

ALLERGEN INFORMATION

For allergens, including Cereals containing Gluten, see ingredients highlighted.
May contain traces of Peanuts, Nuts and Sesame.

NUTRITIONAL INFORMATION

Typicalper 100g
Energy1979kJ/327kcal
Fat1.6g
Of which Saturates0.7g
Carbohydrates74g
Of which Sugars*70g
Fibre7.0g
Protein0.8g
Salt0.10g
Contains Naturally Occurring Sugars

SAFETY WARNING

Not suitable for children under 3 years. Children can choke on small pieces of fruit.

image of Blueberry & Raspberry Fruit Bites

We’re chuffed with these little bites.  They are made with 96% fruit, contain no added sugar and are high in fibre.  Each pack has less than 100 calories and contains 1 of your 5 a day.  Great for healthy snacks while on the go, kids lunch boxes or even if you’re out for a long run or cycle!  

INGREDIENTS

Fruit (96%) [Apple Juice Concentrate, Apple Purée Concentrate, Blueberry Purée (3%), Raspberry Purée (3%)], Citrus Fibre, Gelling Agent (Pectin), Black Carrot Juice Concentrate, Lemon Juice Concentrate, Natural Flavouring

ALLERGEN INFORMATION

For allergens, including Cereals containing Gluten, see ingredients highlighted.
May contain traces of Peanuts, Nuts and Sesame.

NUTRITIONAL INFORMATION

Typicalper 100g
Energy1979kJ/327kcal
Fat1.6g
Of which Saturates0.7g
Carbohydrates74g
Of which Sugars*70g
Fibre6.9g
Protein0.8g
Salt0.10g
Contains Naturally Occurring Sugars

SAFETY WARNING

Not suitable for children under 3 years. Children can choke on small pieces of fruit.

image of Blueberry & Raspberry Fruit Bites

We’re chuffed with these little bites.  They are made with 96% fruit, contain no added sugar and are high in fibre.  Each pack has less than 100 calories and contains 1 of your 5 a day.  Great for healthy snacks while on the go, kids lunch boxes or even if you’re out for a long run or cycle!  

INGREDIENTS

Fruit (96%) [Apple Juice Concentrate, Apple Purée Concentrate, Blueberry Purée (3%), Raspberry Purée (3%)], Citrus Fibre, Gelling Agent (Pectin), Black Carrot Juice Concentrate, Lemon Juice Concentrate, Natural Flavouring

ALLERGEN INFORMATION

For allergens, including Cereals containing Gluten, see ingredients highlighted.
May contain traces of Peanuts, Nuts and Sesame.

NUTRITIONAL INFORMATION

Typicalper 100g
Energy1979kJ/327kcal
Fat1.6g
Of which Saturates0.7g
Carbohydrates74g
Of which Sugars*70g
Fibre6.9g
Protein0.8g
Salt0.10g
Contains Naturally Occurring Sugars

SAFETY WARNING

Not suitable for children under 3 years. Children can choke on small pieces of fruit.

This Oat M*lk froths brilliantly and is epic in your favourite coffee, tea or hot chocolate.  We love making Golden Turmeric Milk or Lattes with it as it’s so creamy and deliciously frothy.  Enjoy! 

INGREDIENTS

Water, Organic Oat (12%), Organic Sunflower Oil, Sea Salt

ALLERGEN INFORMATION

For allergens incl. Cereals containing Gluten, see ingredients highlighted.

NUTRITIONAL INFORMATION

Typicalper 100ml
Energy195kJ / 72kcal
Fat2.9g
Of which Saturates0.4g
Carbohydrates10g
Of which Sugars*2.5g
Fibre0.7g
Protein1.0g
Salt0.10g
Contains on average 5 servings | *Contains naturally occurring sugars

We absolutely love the taste of this and love pouring it over our favourite granola, super muesli or using it to make delicious creamy porridge, chia seed puddings or super tasty pancakes.

INGREDIENTS

Water, Organic Oat (12%), Organic Sunflower Oil, Sea Salt

ALLERGEN INFORMATION

For allergens incl. Cereals containing Gluten, see ingredients highlighted.

NUTRITIONAL INFORMATION

Typicalper 100ml
Energy195kJ / 46kcal
Fat1.2g
Of which Saturates0.2g
Carbohydrates8.0g
Of which Sugars*2.0g
Fibre0.8g
Protein0.5g
Salt0.10g
Contains on average 5 servings | *Contains naturally occurring sugars

The Happy Pear Podcast

“If you are worried about biodiversity or climate change, the single greatest point of agency you have is your food choices, and by deciding to buy this pizza rather than that pizza you have changed the game and you are part of the solution“

Episode 91 – Groove Armada

Most of you might know Andy Cato as one of the duo, Groove Armada, the English electronic music band. Which achieved chart success with their singles “At the River”, “I See You Baby” and “Superstylin'”. Having released eight studio albums, four of which were charted in the UK Albums Charts Top 50. 

However, the other side of Andy, when he’s not traveling the world on tour, is a mixed arable and livestock farmer and co-founder of Wildfarmed

“Once you have seen this stuff you can’t unsee it.”

17 years ago, at the age of 33, on his way back from a gig, Andy was reading an article about agriculture and climate change, and like most people he hadn’t made the link between climate change and how we grow our food. 

This article became the catalyst for Andy to make a change! 

Today Andy, is the first Englishman to be awarded the Chevalier L’Order Mérite de Agricole – the equivalent of a knighthood for services to agriculture. His unique Wildfarmed method brings the concept of rewilding to farming, combining the best of nature with modern technology to create thriving ecosystems and diverse, healthy soils.

Now, Andy is on a mission to take what he’s learned and help other farmers adopt his Wildfarmed system so they can too can work towards restoring biodiversity and producing delicious food. 

How does Andy balance his fame and music career with being an award winning agriculturalist? What was life in the music industry like in those early years, how did he get into it? These are some of the questions we ask Andy and many more, diving deep into his farming journey. It was particularly special being able to record this episode on his farm.

Enjoy!

Lots of Love,

Dave and Steve x

Available now from all good podcast providers:

listen on spotify

To find out more about Andy’s work check out: wildfarmed.co.uk

Get an exclusive 20% off the amazing online platform that is HEALF.com when you enter the promo code HEALTHYPEAR – Healf is where you will find only the best of the best health brands all vetted by their community and validated by experts. We love this platform, you can’t go wrong and it has all our favourite stuff covering the 4 pillars of heath: Eat Move Mind Sleep

Produced by Sean Cahill and Sara Fawsitt

This is such an easy dish…but seems super impressive. If you have an excess of red onions, why not whip this up? Let the oven do the hard work! Caramelised red onion and mushrooms Tarte Tatin

An image of Caramelised red onion and mushrooms Tarte Tatin

Caramelised red onion and mushrooms tart Tatin



Takes 37 minutes

Serves 6

Ingredients
 

  • 250 g red onions
  • 2 gloves garlic
  • 150 g mushroom ideally oyster
  • 2 tbs tamari or soy sauce
  • 3 tbs maple syrup
  • 1 tbs balsamic vinegar
  • 15 g fresh thyme
  • 200 g vegan cream cheese
  • 1 sheet vegan puff pastry

Instructions
 

  • If you are using frozen puff pastry ensure it is properly thawed first
  • Preheat the oven to 180C.
  • Peel and finely chop the onion (half moons work well) and garlic. Roughly chop the mushrooms into slices.
  • Roughly chop the mushrooms into slices.Put a large wide bottomed frying pan on a medium heat and leave to warm up. Once it is hot, add 1 tbsp oil along with the onions, garlic and mushroom. Cook the veg for about 10-15 minutes stirring regularly until they start to char. 
  • In a bowl mix together the balsamic vinegar, maple syrup, tamari and whisk it together using a fork. Add to the veg and leave to reduce for a further 3 minutes.
  • Remove from the heat and allow to cool slightly. Take the thyme leaves from the sprigs and add half of them to the veg and mix through.Line a medium sized baking tray (approximately the size of the sheet of puff pastry) with baking parchment.
  • Transfer the cooked veg and spread out evenly. Fit the sheet of puff pastry to fit the size of the baking tray and carefully place on top tucking in any edges (if your tray is smaller than the puff pastry sheet you will need to cut it slightly)
  • Put in the preheated oven and bake for 20-30 minutes until the pastry starts to golden up.
  • Remove the dish from the oven, put a board that is slightly bigger than the pan on top of it and invert so that the pastry is now on the bottom and the cooked veg on top. Garnish with the remaining thyme leaves, slice and enjoy!

Nutrition

Calories: 163kcalCarbohydrates: 19gProtein: 4gFat: 10gSaturated Fat: 3gPolyunsaturated Fat: 0.1gMonounsaturated Fat: 0.01gSodium: 135mgPotassium: 213mgFiber: 4gSugar: 12gVitamin A: 121IUVitamin C: 8mgCalcium: 58mgIron: 1mg

Video

Print Recipe

The Happy Pear Podcast

Have you ever wondered what it would be like to be a nomad? To live on the road? Moving from one adventure to the next? 

How about living on the road and raising a family? Something many of us would think is impossible! How would you educate your kids? Give them a sense of belonging and grounding? How would you finance this lifestyle? How would you retain friendships and community?

Episode 90

Four years ago, our friend Marty and his family did just this! They packed what they could, sold the rest and left their home in Seattle for a life of adventure and learning on the road with their three kids. 

Instead of traveling to see places, they travel to find people! Building a network of creative and thoughtful families in fascinating places. 

In this episode we catch up with Marty in person, he explains how the decision to do such a move came about, and how he has managed to keep it up for the last four years and convincing many others to follow suit. Establishing their own boutique travel agency, Quartier Collective, which leverages the network they have created into short and long group travel events for families all over the world, blending learning, community and exploration with a deep sense of curiosity and gratitude. 

This episode will have you rethinking your next holiday, how you approach education, work and life balance. It will leave you with a whole new perspective on living as a family.

Lots of Love,

Dave and Steve x

Available now from all good podcast providers:

listen on spotify

To find out more about Marty, his family and his travel agency check out their Instagram page: @quartiercollective

Produced by Sean Cahill and Sara Fawsitt

An image of Creamy Cheesy Quesadillas

Cheesy Quesadillas


These are so tasty and tick so many delicious boxes: spicy, creamy, cheesy, a little bit of acid, and a meaty, smoky mushroom in a crispy shell, served with a magic pumpkin nacho cheese.

Takes 15 minutes

Serves 2

Ingredients
 

Nacho Cheese

  • 140 g cooked pumpkin
  • 60 ml sunflower oil
  • 30 ml oat milk
  • 1 tbsp lemon juice
  • 1 clove garlic (finely sliced)
  • ¾ tsp salt
  • ½ tsp pepper

Meaty Mushrooms

  • 200 g oyster mushrooms
  • 2 cloves garlic
  • 3 tbs tamari
  • ½ tsp smoked paprika
  • 1 tbsp maple syrup
  • 1 tbsp ground coriander
  • 2 tbsp water
  • 400 g black beans
  • 1 whole chilli (finely sliced)

Pickled Onions

  • 1 whole red onion (finely sliced)
  • 50 ml vinegar
  • 50 ml water
  • ½ tsp salt

For the Quesadillas

  • 2 whole wheat tortillas
  • 1 whole avocado

Instructions
 

  • Make the mushrooms:
    Rip or slice the mushrooms into long chunky slices. Peel and finely dice the garlic.
    Heat a wide-bottomed pan over high heat, and once hot, add 1 tbsp of oil. Add in the mushrooms and compress with a clean pan to increase the sizzle and evaporate some of the water for a meatier texture. Leave to cook for 3-4 minutes until they start to brown on one side.
    Stir the mushrooms and add in the garlic, tamari, maple syrup, smoked paprika, and ground coriander. Mix through.
    Drain and rinse the black beans and add them to the pan along with ½ tsp of salt.
    Add 2 tbsp of water to deglaze the pan and incorporate any bits stuck to the pan.
  • Pickle the onions:
    Peel and slice the red onion into long strips.
    Add to a glass with the vinegar, 50 ml of water (enough to submerge), and a pinch of salt.
    Leave to sit and pickle while you make the pumpkin cheese.
  • Make the nacho cheese:
    Add the cooked pumpkin to a food processor along with the rest of the nacho cheese ingredients. Blend until super smooth.
    Taste and adjust to your liking, adding more water if needed to achieve a smooth but not too runny texture.
  • Assemble the quesadillas:
    Cut the avocado in half, spoon out the flesh, and slice into long strips.
    Heat the pan back on medium heat and add a tortilla to the pan.
    On half of the tortilla, spoon on 2-3 tbsp of pumpkin cheese sauce, half of the mushroom and black bean mix, a few slices of avocado, and some pickled red onions. Drizzle with 2 tbsp of pumpkin cheese on top.
    Fold over the tortilla and cook on both sides until golden brown.
    Carefully remove from the pan onto a chopping board and slice in half.
    Repeat with the remaining tortilla and enjoy!

Nutrition

Calories: 1089kcalCarbohydrates: 161gProtein: 49gFat: 32gSaturated Fat: 4gPolyunsaturated Fat: 3gMonounsaturated Fat: 24gSodium: 1501mgPotassium: 3870mgFiber: 36gSugar: 23gVitamin A: 6336IUVitamin C: 14mgCalcium: 344mgIron: 13mg

Video

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The Happy Pear Podcast – Sam Corlett

On one sunny sunrise swim back in 2019, all the way from Australia to our lovely little island, we met the handsome Sam Corlett, the star of the latest Viking’s series Valhalla.

We approached this Viking-like being (he stood out from the rest of us Irish that’s for sure!) chatted and encouraged him to come join us for a swim again the next day, little did we know a pandemic would soon hit and this foreign man would enter our family circle and become more like a brother to us all.

Episode 89 – Sam Corlett

Fast forward 3 years and now Sam has hit the big screens, an international superstar. He’ the lead of his own Netflixs show and in many ways only at the beginning of his journey. We decided it was time to sit down the three of us and discuss it all, life, wisdom, his journey, how we met, what’s next and what makes his soul truly vibrate.

It’s so special to be able to share someones story who you are so close with, a beautiful conversation, we hope you enjoy it as much as we did.

Lots of Love,

Dave and Steve x

Available now from all good podcast providers:

listen on spotify

This episode is sponsored by Vivobarefoot Footwear. Vivobarefoot Footwear have given our listenders an exclusive 20% discount when you enter the code HAPPYPEAR20  

Genuinely these are the only shoes you will see Dave & Steve wearing!

Produced by Sean Cahill and Sara Fawsitt

An image of Apple, Pear and Blueberry Crumble

Apple, Pear & Blueberry Crumble


This apple, pear, and blueberry crumble can be made in just five steps. It's a fantastic way to use up any apples you might have from the garden (or your neighbours’ trees!). We make this all year round, and it’s always a hit with a generous scoop of vanilla ice cream on top!

Takes 45 minutes

Serves 7

Ingredients
 

  • 200 g oats
  • 50 g desiccated coconut
  • 50 g ground almonds
  • 1 handful of nuts e.g., walnuts, almonds, or pecans
  • 1 handful of seeds e.g., sunflower or pumpkin seeds
  • 90 ml sunflower oil
  • 90 ml maple syrup
  • 1.5 kg apples and/or pears
  • 100 g frozen blueberries
  • 2 tsp ground cinnamon
  • 1 tsp ground ginger
  • 8 tbsp water

Instructions
 

  • Preheat the oven to 180°C.
  • Core and chop the apples and pears into bite-sized pieces, leaving the skins on. Place them in a pot with the frozen blueberries, water, cinnamon, and ginger.
  • Bring the fruit mixture to the boil, then reduce the heat and simmer for about 20 minutes, stirring occasionally, until the fruit has softened and broken down.
  • In a bowl, thoroughly combine all the crumble ingredients, including the oats, desiccated coconut, ground almonds, nuts, seeds, sunflower oil, and maple syrup, until well mixed.
  • Transfer the stewed fruit mixture to a 30 cm crumble or ceramic dish, spreading it evenly. Evenly distribute the crumble topping over the fruit, then bake in the preheated oven for about 25 minutes or until the topping is golden.

Nutrition

Calories: 348kcalCarbohydrates: 34gProtein: 6gFat: 22gSaturated Fat: 6gPolyunsaturated Fat: 1gMonounsaturated Fat: 11gSodium: 6mgPotassium: 182mgFiber: 5gSugar: 12gVitamin C: 0.1mgCalcium: 51mgIron: 2mg
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The Happy Pear Podcast

“You can manifest anything as long as you are the driving force behind it.”

Have you heard of the number one best seller, Manifest: 7 Steps to Living Your Best Life by Roxie Nafousi? A book that will go down in history as one of those books that created a generational shift in perspective.
This week we had the pleasure of having Roxie on our podcast. A single mother, with a colourful past of drug abuse and self doubt who managed to turn her life around and manifest the life she wanted.

Episode 88 – Roxie Nafousi

“Generally speaking how we feel is a choice, we can choose how we feel and how we respond to the world, that’s not to say that it is always easy too, and it’s not saying you shouldn’t allow yourself to process and feel negative emotions, but you choose whether you indulge in them, process them and let them go and make a conscious decision to choose a more empowering perspective.”

Roxie Nafousi is a self-development coach, inspirational speaker, author, ambassador for the Mental Health Foundation and contributor to Kourtney Kardashian’s wellness platform, POOSH.

Roxie’s commitment to transforming lives and helping to empower others with the tools they need to fulfil their potential has seen her become a renowned and respected figure in the wellness world.

She has been named “The Manifesting Queen” by Forbes and “The A-Lists favourite manifestor” by The Sunday Times Style Magazine. A regular feature in many of the UK’s top publications, including British Vogue, Financial Times, The Times Magazine, Harper’s Bazaar & ELLE, to name a few, we caught up with her one Thursday morning to breakdown what it really means to manifest.

“It’s really important to get out of the victim mindset, and thats why the term manifestation can really rub people up the wrong way.”

A truly valuable episode for anyone out there, and a great reminder of how we can empower ourselves to get the best out of life.

We hope you enjoyed it as much as we did.

Lots of Love,

Dave and Steve x

Available now from all good podcast providers:

listen on spotify

Get an exclusive 20% off the amazing online platform that is HEALF.com when you enter the promo code HEALTHYPEAR – Healf is where you will find only the best of the best health brands all vetted by their community and validated by experts. We love this platform, you can’t go wrong and it has all our favourite stuff covering the 4 pillars of heath: Eat Move Mind Sleep

Produced by Sara Fawsitt and Sean Cahill

An image of Creamy Mushroom Pie

Creamy Mushroom Pie


This hearty, creamy mushroom pie features tender vegetables topped with a golden, crispy puff pastry crust. Perfect for a family dinner!

Takes 50 minutes

Serves 6

Ingredients
 

  • 320 g puff pastry defrost if frozen
  • 400 g mushrooms thickly sliced
  • 1 leek sliced into 1cm rounds (include green parts, thoroughly washed)
  • 3 cloves garlic peeled and finely chopped
  • 200 g sweet potatoes skin on, cut into 1cm pieces
  • 200 g potatoes skin on, cut into 1cm pieces
  • 1 tbsp Dijon mustard
  • 8 tbsp olive oil for bechamel sauce
  • 8 tsp plain flour
  • 1 tsp garlic powder
  • 800 ml oat milk plus extra for brushing
  • Salt and black pepper to taste

Instructions
 

  • Prepare the Puff Pastry
    If using frozen puff pastry, remove it from the freezer to defrost to room temperature.
  • Preheat the Oven
    Preheat the oven to 200°C (fan)/220°C/gas 7.
  • Cook the Mushrooms and Garlic
    Heat 1 tablespoon of oil in a wide-bottomed non-stick pan over high heat.
    Once hot, add the mushrooms and fry for 4–5 minutes until they begin to colour. Add the garlic and fry for another 2 minutes.
    Remove from the pan and set aside.
  • Cook the Vegetables
    Using the same pan, add the sweet potatoes, potatoes, leeks, and 1 teaspoon of salt. Stir well and cook for 5 minutes, stirring regularly.
    Reduce the heat to low-medium, cover with a lid, and let the vegetables steam in their own juices for 10 minutes or until the potatoes and sweet potatoes are tender.
    Remove the lid, turn off the heat, and stir the cooked mushrooms back into the pan along with the Dijon mustard.
  • Make the Bechamel Sauce
    Place a medium saucepan over high heat. Once hot, add the 8 tablespoons of oil.
    Sift in the flour and whisk continuously, cooking for 1 minute to remove the raw flour taste.
    Add 2 teaspoons of salt, 1/4 teaspoon black pepper, and the garlic powder. Gradually add the oat milk while whisking continuously.
    Bring the mixture to a boil, then reduce to a simmer for 3–4 minutes until it thickens to a creamy consistency. Taste and adjust seasoning with more salt, pepper, or a squeeze of lemon juice if desired.
  • Combine and Assemble the Pie
    Pour the bechamel sauce into the pan with the mushroom and vegetable mixture. Stir well to combine.
    Transfer the filling to a 20 x 30cm casserole or pie dish and let it cool for 30 minutes.
  • Prepare and Add the Pastry Topping
    Roll out the puff pastry on a lightly floured surface and cut it to fit the top of the pie dish.
    Gently score the top in a criss-cross pattern and place it over the filling. Use a fork to crimp the edges around the dish.
    Brush the top of the pastry with a little extra oat milk for a golden finish.
  • Bake
    Bake in the preheated oven for 25 minutes or until the pastry is golden and crisp.
  • Serve
    Serve warm. This pie pairs wonderfully with a green salad or, during colder months, with roasted potatoes.

Nutrition

Calories: 2818kcalCarbohydrates: 351gProtein: 62gFat: 136gSaturated Fat: 32gPolyunsaturated Fat: 18gMonounsaturated Fat: 70gSodium: 1798mgPotassium: 3687mgFiber: 30gSugar: 89gVitamin A: 31540IUVitamin C: 66mgCalcium: 1433mgIron: 23mg

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The big mushroom debate is about cleaning them. Some chefs never wet mushrooms, as they

believe they become soggy and lose some of their absorbent properties, while others recommend

brushing or cleaning them with a dry cloth. If you are going to wash your mushrooms in water, don’t

soak them. Instead, think of dunking them like you would a biscuit in a cup of tea, or wipe them with

a damp cloth. For our creamy mushroom pie, we just wipe them with a cloth!

Choose firm mushrooms that are not too spongy, and where relevant and possible turn the

mushrooms upside down and have a look at their gills, which should be dry and firm. Avoid any

mushrooms that are wet or soggy or woody. In terms of storing, it is best to remove the mushrooms

from any plastic packets, if this is how you bought them, as this can cause condensation and make

them go soggy. Store them in the fridge in a paper bag. Some people put their mushrooms in the

sun to absorb more vitamin D; however, if left too long in the sun they will dry out and become

woody. Alternatively you can spend 20 minutes outside in direct sunlight and you will generally get

all your vitamin D requirements for the day.

Mushrooms can be foraged, and it is something that we love to do. We remember having such fun

with our friend Nick in Devon, hunting for turkey tail and chicken of the woods mushrooms, but you

should only do it with someone who is qualified and knows the different varieties, as there can be many poisonous mushrooms.

The Happy Pear Podcast

A REFLECTION ON THE MEANING OF LIFE

His life is soon to be a Hollywood feature film, this is our second recording with the wonder that is John Mcavoy. 

Last episode was such hit, we had to get him on again!

What a character and inspiring human being, to go from serving life in the highest security prison at the age of 22 for armed robery to a complete switch! Now an ultra athlete who recently turned Vegan! 

Episode 87 – John Mcavoy

Last episode we went though his full back story, a breath taking story that leaves you hanging on his every word.

Since then we have become good friends, and in this episode we manage to go much deeper with John, into his philosophies of life, what keeps him ticking, his next adventures and how he now approaches sports after years of being an endurance athlete.

What an infectious character with an amazing outlook on life we can all learn from.

Enjoy!

Lots of Love,

Dave & Steve 

Available now from all good podcast providers:

listen on spotify

This episode is sponsored by Vivobarefoot Footwear. Vivobarefoot Footwear have given our listenders an exclusive 20% discount when you enter the code HAPPYPEAR20  

Genuinely these are the only shoes you will see Dave & Steve wearing!

Produced by Sean Cahill and Sara Fawsitt

An EPIC burrito. are so incredible tasty and the type of meal you feel sad once you have finished as it was so good! This burrito consists of 5 components here which might sound like a lot but trust us it is so worth it!

An image of 10 Minute Epic Burritos

10 Minute Epic Burrito


These are so incredible tasty and the type of meal you feel sad once you have finished as it was so good! This burrito consists of components here which might sound like a lot but trust us it is so worth it! Honestly, it's burrito heaven!

Takes

Serves 2

Ingredients
 

  • 1 red onion thinly sliced
  • 50 ml apple cider vinegar
  • 1 tin kidney beans
  • 2 cloves garlic
  • 1 lime juice
  • 10 g coriander
  • 1 tsp ground coriander
  • 1 tsp ground cumin
  • 1 tsp cumin seeds
  • 1/2 tsp salt
  • 1/2 tsp pepper
  • 200 g oyster mushrooms
  • 2 tbps tamari soy sauce
  • 1 tbs maple syrup
  • 1/2 tsp smoked paprika
  • 1 avocado ripe
  • 6 cherry tomatoes
  • 1/4 red onion finely chopped
  • 1 tsp ground cumin
  • 1/2 lime juice
  • 1/2 tsp salt
  • 1/2 tsp pepper
  • 4 tbsp vegan mao
  • 1 tbsp korean chilli powder
  • 3 wholemeal wraps

Instructions
 

  • First step make the pickled red onion – Finley slice the red onion into half moon slices, add to a glass and add the vinegar and fill with water until all the onions are submerged.
  • Slice the mushrooms into thin slices. Heat a non stick pan on high heat and add 1 tbsp of oil. Once hot add the mushrooms and the smoked paprika and mix well, leave to cook for 5 mins. Add the tamari and the maple syrup and mix well so that they are well spread. Taste and adjust the seasoning to you liking. Remove from the heat.
  • For the guacamole, remove the flesh of the avocado and slice into small cubes, quarter the cherry tomatoes and add in, and finely dice the red onion, squeeze in the lime and add the salt, black pepper and ground cumin. Using a fork bring together and mash to your desired texture, some like it smooth and others like it chunky. Taste and adjust the seasoning to your liking.
  • For the refried beans, peel and finely dice the garlic cloves, drain and rinse the kidney beans, heat the same pan from the mushrooms and add 1/2 tsp of oil, once hot add the garlic, cumins seeds and beans and 2 tbsp of water and mix well ensuring to encorporate any of the sauce from the mushrooms. Finely dice the fresh coriander. Cook for 2-3 mins and add in the juice of the lime, the ground cumin, ground coriander, salt and black pepper and mix through. Use the back of the wooden spoon to mash the beans until it comes together. Add in the fresh chopped coriander and mix through, taste and adjust the seasoning to you liking.
  • For the spicy mayo just add the mayo to a small bowl and mix in the chilli powder.
  • To roll your buritto, add the mayo on the bottom, followed by the refried beans, guacamole, mushrooms and finish with some pickled red onions – roll up and enjoy!

Nutrition

Calories: 512kcalCarbohydrates: 47gProtein: 9gFat: 35gSaturated Fat: 4gPolyunsaturated Fat: 2gMonounsaturated Fat: 11gSodium: 1437mgPotassium: 1453mgFiber: 14gSugar: 18gVitamin A: 2267IUVitamin C: 32mgCalcium: 119mgIron: 6mg
Keyword burrito
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Dave & Steve x

Eat a lot of chickpeas? Throwing out the water they sit in? STOP what you’re doing and try this recipe. It’s so delicious, so easy and zero waste. We absolutely love this recipe hack! 5 minute chocolate mousse, let’s do it!

An image of 5 minute Chocolate Mousse

5 Ingredient Chocolate Mousse


Chocolate Mousse with Aquafaba, to make the fluffiest of mousses. Whip up this dessert in literally five minutes and chill in the fridge until you're ready to serve!

Takes

Serves 6

Ingredients
 

  • 150 ml Aquafaba drained chickpea water
  • 150 g dark chocolate
  • 3 tbsp caster sugar
  • 3-5 drops fresh lemon

Instructions
 

  • Drain your chickpeas and pour the drained water into a clean bowl. Any grease will prevent your Aquafaba from whipping up! Pop the chickpeas in your fridge for another meal…
  • With an electric whisk, whisk the Aquafaba on a slow speed, gradually increasing until it's on high. Add the few drops of lemon juice to help the Aquafaba stabilise and whisk even quicker. Whisk the Aquafaba for about 3 minutes until it's made stiff peaks and doesn't shift in the bowl. At this point, add in your sugar, one tablespoon at a time and continue whisking until you have a thick, glossy, meringue like texture.
  • Melt your chocolate over a bain-marie and once the chocolate has completely melted, take it off the heat.
  • Add one third of the Aquafaba mixture into the hot chocolate and mix well. Slowly fold in the rest of the Aquafaba mixture with a spatula. Do this carefully so the mousse doesn't deflate.
  • Transfer into ramekins and pop in the fridge to set!

Nutrition

Calories: 178kcalCarbohydrates: 19gProtein: 2gFat: 11gSaturated Fat: 6gPolyunsaturated Fat: 0.3gMonounsaturated Fat: 3gTrans Fat: 0.01gCholesterol: 1mgSodium: 5mgPotassium: 179mgFiber: 3gSugar: 13gVitamin A: 10IUCalcium: 18mgIron: 3mg

Video

Keyword aquafaba, Chocolate
Print Recipe

We love Aquafaba. It’s really magic in the way it whisks up just like an egg white does and as you know, we eat a lot of chickpeas so we tend to have a lot of Aquafaba knocking about and it’s a great way to reduce waste. People tend to think that Aquafaba is meant for meringues, but the truth is, it does so much more. It has similar protein levels to egg whites so they whip up in very similar ways.

We have taken a very traditional mousse recipe and replaced the egg white with Aquafaba and it’s worked perfectly. It’s so fluffy, it’s almost like a cloud.

We also love Aquafaba, because it can’t be over-whipped. This means if you have a hand free stand, you can leave it to whisk up and focus on melting your chocolate.

Aquafaba chocolate mousse, you’ll never throw away chickpea water again!

Dave & Steve x

Top tip: If you want to keep your Aquafaba but don’t think you’ll need it any time soon – it freezes amazingly. We pour the water into an ice-cube tray and take it out when we need it. It works just as well…just let it defrost!

An image of Chilli Peanut Noodles

Chilli Peanut Noodles


This is a quick and flavourful noodle dish – the aubergine is cooked in a peanut sauce with the mushrooms to give it a softer, more meaty texture. Serve with your herb of choice and a sprinkle of toasted sesame seeds.

Takes

Serves 2

Ingredients
 

  • 300 g wholewheat noodles
  • 1 large aubergine
  • 200 g mushrooms of choice
  • 1 whole carrot
  • 5 tbsp soy sauce
  • 4 tbsp maple syrup
  • 3 tbsp apple cider vinegar
  • 4 tbsp peanut butter
  • 1/2 tsp chilli powder
  • 50 g baby spinach

Instructions
 

  • Cook the noodles in a pan of boiling water according to the instructions on the packet, then drain and rinse.
  • Chop the aubergine and mushrooms into small, bite-sized pieces and grate the carrot. Heat a large, wide-bottomed pan on high and add 2 tablespoons of olive oil. Once hot, add the aubergine and mushrooms and cook for 8 minutes, stirring regularly. If they start to stick, add 2 tablespoons of water and use a wooden spoon to deglaze any caramelisation from the bottom of the pan.
  • In a jug, mix the soy sauce, maple syrup, vinegar, peanut butter, chilli powder, 6 tablespoons of water, and 1/2 teaspoon of black pepper until smooth. Reduce the heat to medium and add half of the sauce to the aubergine and mushrooms. Cook for another 4 minutes, stirring regularly.
  • Add the noodles, baby spinach, grated carrot, and the remaining sauce to the pan. Stir in a circular motion to mix everything together and cook for 2 minutes.
  • Remove from the heat and adjust the seasoning to your liking. Add more chilli if you like it spicy, and enjoy!

Nutrition

Calories: 1217kcalCarbohydrates: 151gProtein: 31gFat: 56gSaturated Fat: 9gPolyunsaturated Fat: 26gMonounsaturated Fat: 17gTrans Fat: 0.3gSodium: 184mgPotassium: 1091mgFiber: 8gSugar: 34gVitamin A: 2576IUVitamin C: 9mgCalcium: 122mgIron: 4mg

Video

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The goodness behind our Chilli Peanut Noodles…

Aubergines are high in fibre and water, and low in calories. Most people don’t get their recommended daily intake of fibre, in fact

of the recommended 30g a day most people are only eating 18g. Fibre traditionally was just associated with being beneficial for

digestion, but in the recent decades it has also been found to be a prebiotic, which is the food that the bacteria in our

microbiome feed upon and that encourages more of the beneficial microbes to grow as opposed to the less beneficial ones.

Differently, mushrooms are a good source of essential B vitamins and other immune-supporting nutrients such as selenium.

White button mushrooms can be one of the few plant food sources of vitamin D, which is important for calcium absorption,

immune function, heart health and protecting bone health. They have also been linked to helping improve cardiovascular function, and even help protect against cancer.

80g of mushrooms, 14 baby button mushrooms, 4 large closed cup mushrooms or1 large flat mushroom is considered to be one of your 5-a-day.

If y.

Dave & Steve x

the happy pear chipotle ketchup

INGREDIENTS

Tomato* (54%), Grape Juice, Onions, Spirit Vinegar, Irish Cider Vinegar, Corn Starch, Bramley Apples, Salt, Chipotle Flakes (0.4%), Spices, *Made with 153g of Tomatoes per 100g of Ketchup

ALLERGEN INFORMATION

For allergens incl. Cereals containing Gluten, see ingredients highlighted.

NUTRITIONAL INFORMATION

Typicalper 100g
Energy407kJ / 96kcal
Fat0.5g
Of which Saturates0.1g
Carbohydrates20.0g
Of which Sugars16.0g
Fibre1.4g
Protein2.2g
Salt1.2g
Contains on average 18 servings

INGREDIENTS

Tomato* (60%), Grape Juice, Irish Cider Vinegar, Corn Starch, Spirit Vinegar, Salt, Lemon Juice, Spices, *Made with 174g of Tomatoes per 100g of Ketchup

ALLERGEN INFORMATION

For allergens incl. Cereals containing Gluten, see ingredients highlighted.

NUTRITIONAL INFORMATION

Typicalper 100g
Energy469kJ / 111kcal
Fat0.5g
Of which Saturates0.2g
Carbohydrates24.0g
Of which Sugars18.0g
Fibre1.3g
Protein1.9g
Salt1.4g
Contains on average 18 servings

The Happy Pear Podcast

Known as a ‘teacher of teachers’, this week we had the pleasure of speaking to Gary Gorrow, a Vedic Meditation Teacher, a Qualified Ayurvedic Health Coach, Mindfulness Expert and the Creator/Director of SOMA, a world class retreat in Byron Bay.

Episode 86 – Gary Gorrow

“Self hate is so deeply ingrained in us.”

Gary is passionate about empowering people with techniques that enable them to re-engineer their lives inside and out. His approach synthesises the best of modern science and ancient consciousness based practices. His students come from a range of backgrounds and include Google, GWS Giants, celebrities, CEO’s, health practitioners, athletes, entrepreneurs, creatives, grandparents and children.

This episode was a brilliant reminder for us to why we started on our meditation journey so many moons ago. Gary is truly a teacher of teachers, we hope you enjoy this episode as much as we did!

Lots of Love,

Dave & Steve

Available now from all good podcast providers:

listen on spotify

Get an exclusive 20% off the amazing online platform that is HEALF.com when you enter the promo code HEALTHYPEAR – Healf is where you will find only the best of the best health brands all vetted by their community and validated by experts. We love this platform, you can’t go wrong and it has all our favourite stuff covering the 4 pillars of heath: Eat Move Mind Sleep!

Produced by Sara Fawsitt and Sean Cahill

We would love to hear your feedback! Write to us at podcast@thehappypear.ie and we will read out selects in the intro of each episode.

The Happy Pear Podcast

In this episode Russell breaks down the biological clock and circadian rhythm, why certain people are morning people vs night owls, how waking up in the night isn’t necessarily a bad thing, how sleep and mental health are linked, how morning light vs evening light effects us and how different types of work could go against our sleep requirements.

Episode 85 – Russel Foster

“Most people don’t have a sleeping problem, they have an anxiety problem”

Born in Aldershot in 1959, Russell Foster is an award winning professor of circadian neuroscience at Oxford and the director of the Nuffield Laboratory of Ophthalmology. 

For his discovery of non-rod, non-cone ocular photoreceptors he received numerous awards including the Zoological Society scientific medal. He has written numerous books, his latest being –  Life Time: The New Science of the Body Clock, and How It Can Revolutionize Your Sleep and Health.

According to Russell, when it comes to sleep one glove does not fit all. The notion that we need “8 hours of sleep per day” to be healthy is nonsense says Russell. There are numerous factors that interplay to create a good nights sleep and each one of us is unique to the other.

Russell wants to remove the anxiety associated with sleep and get down to the root of why we sleep the way we do. 

“To understand if you are getting enough sleep the first thing is to ask yourself are you not feeling able to function optimally during the day? Do you need an alarm clock? Does it take you a long time to get up? Do you feel sluggish? Do you need caffeine? Do you need a nap? On your time off do you oversleep? Are you irritable? It’s listening to our bodies! And listening to it carefully as the tired brain can delude itself to think that it’s not tired.

In this episode Russell breaks down the biological clock and circadian rhythm, why certain people are morning people vs night owls, how waking up in the night isn’t necessarily a bad thing, how sleep and mental health are linked, how morning light vs evening light effects us and how different types of work could go against our sleep requirements.

He really covers it all and will put you at ease if you consider yourself someone who struggles with sleep.

A fascinating episode – Enjoy!

Lots of Love,

Dave & Steve

Available now from all good podcast providers:

listen on spotify

We would love to hear your feedback! Write to us at podcast@thehappypear.ie and we will read out selects in the intro of each episode.

Checkout Vivobarefoot Footwear and avail of 20% discount when you enter the code HAPPYPEAR20  Genuinely the only shoes you will see Dave & Steve wearing!

Produced by Sara Fawsitt and Sean Cahill

The Happy Pear Podcast

We have come to the end of our series of mash-up episodes, and what better way to go out with a bang than with an episode like this!
An incredibly important topic. That as a man I (Stephen here) am ashamed to say is not taken more seriously…

Episode 84 – Female Hormones

We have had a number of female health specialists on our podcast, from period pains, menopause, perimenopause to fertility. And what we found amazing is how complex it all is, and perhaps polarising?

Should you take the pill, should you not? Should you take HRT, should you not? Should you eat differently to a man? Should you exercise in the same way a man does? The list goes on…

There are many different opinions and the one thing we have come to the conclusion is that not all the information is made easily available to women so they can make informed choices for themselves… 

It also makes you wonder are we lacking in the full picture, why does women’s health bring up so many opposing opinions?

So today I would like to bring you on a journey, a journey all about hormones and women’s health and what we know from the studies that have been done. We have taken extracts from some of the female experts we have had to date on this podcast, and broken down the potential health risks, symptoms, natural remedies and medical interventions that could massively improve a female’s life and in some cases even prevent much more serious health risks. 

We hope that after listening to this episode, you, as a woman, can feel much more informed to make the right choices when it comes to hormones. Or to any men listening you gain a better understanding of what a female has to go through and can be better support for your mothers, sisters, daughters, friends and colleagues. This really is an episode for everyone!

And if you have any feedback for us please email in on podcast@thehappypear.ie

Such an important topic, enjoy!

Lots of Love,

Dave & Steve x

Available now from all good podcast providers:

listen on spotify

We would love to hear your feedback! Write to us at podcast@thehappypear.ie and we will read out selects in the intro of each episode.

Checkout Vivobarefoot Footwear and avail of 20% discount when you enter the code HAPPYPEAR20  Genuinely the only shoes you will see Dave & Steve wearing!

Produced by Sara Fawsitt

An image of Ikarian Stew

Wholefood Immune Boosting Ikarian Stew No Oil – for weight loss –


This recipe is based on an Ikarian longevity stew that one of the longest living families in the world seemingly ate every day for lunch. This is so nourishing and tasty, it's oil-free, high in beans, and lentils and lots of cruciferous veg. A great dish to nurture your immune system.

Takes 50 minutes

Serves 10

Ingredients
 

  • 2 onions
  • 3 cloves of garlic
  • 2 carrots 150g
  • 2 leeks 400g
  • 1 x 400g tin blackbeans beans – 240g drained – cannellini/ haricot
  • 1 x 400g tin of cooked chickpeas – 240g drained
  • 1 x 400g tin of cooked lentils – 240g drained
  • 150 g dry wholemeal pasta we used fusilli
  • 200 g broccoli
  • 100 g kale
  • 1 x 680g tin chopped tomatoes
  • 100 g tomato paste
  • 2 tablespoons tamari
  • 2.5 litres of veg stock
  • ½ tsp black pepper

Instructions
 

  • Peel and finely dice the onion and garlic. Cut the leeks in half lengthwise and then into 2cm rounds, finely slice the carrots. Cut the broccoli into small florets and ensure to use all the stalk. Drain and rinse the cooked beans and lentils tins. Remove the kale from the stalk and finely chop the stalk.
  • Heat a large pot on high heat. Once hot add the onion and garlic and cook for 3-4 minutes stirring regularly. If it starts to stick add 2 tbsp of veg stock and loosen. Once they start to brown slightly add the chopped leak, carrots, broccoli stalk, kale stalk and a generous pinch of salt and 50ml of veg stock and put the lid on and leave to sweat for 10 mins stirring occasionally.
  • Next add the rest of the ingredients, (the tins beans and lentils, tomato passata, tomato puree, tamari, veg stock, pasta and kale). With the lid on bring to the boil and reduce to a low heat and simmer for 10 mins. Taste and adjust the seasoning to your pallet and add some chilli flakes if you like it spicier
  • Serve with some fresh bread for a super-nourishing meal!

Video

Keyword Wholefood Immune Busting Ikarian Stew
Print Recipe
An image of Beetroot Burgers

Beetroot & Walnut Burgers


These wonderful beetroot burgers are always so popular in our café, so here is an easier version that still tastes fab. In this version we make a simple cashew feta that adds great flavour and texture to the burgers. They go great served with your favourite hummus and a quick salad.

Takes 45 minutes

Serves 2

Ingredients
 

  • 60 g 2.1 oz cashew nuts
  • 400 g 14 oz uncooked beetroot (beet)
  • 140 g 4.9 oz walnuts
  • 80 g 2.8 oz vegan cheddar cheese
  • 20 g 0.7 oz fresh mint
  • 10 g 0.35 oz firm tofu
  • Juice of 1 lemon
  • 100 g 3.5 oz fresh breadcrumbs
  • 150 g 5.3 oz hummus

Instructions
 

  • Preheat the Oven: Preheat the oven to 180°C (356°F) fan/200°C (392°F)/gas 6. Line two baking trays with parchment.
  • Soak the Cashew Nuts: Place the cashew nuts in a bowl and cover with boiling water, then leave to soak for 10 minutes.
  • Prepare the Beetroot: Wash the beetroot thoroughly, peel and grate into a bowl.
  • Toast the Walnuts: Roughly the walnuts, spread on a tray, and toast in the oven for 6–7 minutes. Once done, set aside to cool.
  • Cook Beetroot Mixture: Use a pan over medium heat, add the grated beetroot, and sauté with a pinch of salt for 4–5 minutes. Transfer to a bowl to cool.
  • Prepare Cheese and Mint: Grate the vegan cheddar cheese and finely chop the fresh mint.
  • Create Cashew Cheese: Drain the cashews and blend with tofu, some oil, half of the lemon's juice, and a dash of salt and pepper until smooth.
  • Combine Burger Mixture: In the beetroot bowl, mix in the cashew cheese, grated cheese, toasted walnuts, breadcrumbs, remaining lemon juice, chopped mint, and seasoning.
  • Shape and Bake Burgers: Form the mixture into 6 burgers and bake for 25 minutes on the prepared tray.
  • Serve: Once baked, serve the burgers with hummus on top or on the side.

Nutrition

Calories: 446kcalCarbohydrates: 21gProtein: 12gFat: 37gSaturated Fat: 5gPolyunsaturated Fat: 19gMonounsaturated Fat: 8gSodium: 346mgPotassium: 375mgFiber: 6gSugar: 2gVitamin A: 231IUVitamin C: 5mgCalcium: 84mgIron: 3mg

Video

Print Recipe

When we first created our Beetroot, Walnut and Feta Burgers, you all loved them. So, with the dream of making them as easy as

possible, we returned to the drawing board. They needed to still pack a punch, but only use 10 ingredients or less.

We think the cashew feta cuts through the sweet beetroot just perfectly and makes the burgers so indulgent, if you fancy a big

feast. This recipe also goes incredibly well with a pesto, much like our spicy red pepper pesto, just smeared on top before

adding whatever toppings you fancy.

If you have any stale bread in your kitchen that you don’t want to throw out, this is the perfect excuse to whizz them up in a

blender or even use a grater and make your own bread crumbs. Equally you can swap out whatever herbs you have, for mint. We

think mint, feta and beetroot are a match made in heaven, but we’ve used basil and coriander in the past and they’ve turned out

delicious.

Beetroot Benefits: Beetroot is packed with antioxidants, evident from its bright red colour. When we first opened our juice bar,

our aprons and hands used to be stained pink from juicing fresh beetroots. A simplistic way to think of antioxidants and their

benefits for the body is that another name for rust is oxidation, so antioxidants help slow down the build-up of ‘rust’ in our body

by slowing down cellular degradation. Research published in the journal Nutrients showed that eating beetroot can help dilate

blood vessels because of its dietary nitrates, enhancing our physical performance.

It really is a winner, this dish. If you want to see how we make it, step-by-step, click our video below. It really is so simple and so

delicious. If you have any questions about this dish, feel free to drop a message below and we’ll get straight back to you.

Dave & Steve x

The Happy Pear Podcast

Think of an argument or confrontation you had last year – What do you remember more? What context of what was said or how the argument made you feel?

The last time you were with a family member or a friend – where you fully present or on your phone or distracted at all?

How much of your time do you spend on tasks, activities and with people that align with your values and your happiness?

Episode 83 – 3 Life Lessons

Welcome to this week’s podcast mash-up, where we take you on a slightly different journey…

A journey of self-improvement. Dave has taken exerts from 3 of his favourite podcast guests (so far) and put them into this one episode for you. Curating them into 3 lessons, that we believe will be super beneficial to you and anyone else you know!

So sit back, listen, take note and let us know if you got as much out of it as we did!

And if you have any feedback for us please email in on podcast@thehappypear.ie

Lots of Love,

Dave & Steve x

Available now from all good podcast providers:

listen on spotify

We would love to hear your feedback! Write to us at podcast@thehappypear.ie and we will read out selects in the intro of each episode.

Checkout Vivobarefoot Footwear and avail of 20% discount when you enter the code HAPPYPEAR20  Genuinely the only shoes you will see Dave & Steve wearing!

Produced by Sara Fawsitt

An image of Beetroot Pesto Pasta

Beetroot Pesto Pasta


This started out as a simple idea to get vibrant pink-coated pasta, but ended up an incredibly beautiful dinner! Use your favourite pasta – wholemeal for a healthier version.

Takes 35 minutes

Serves 4

Ingredients
 

  • 200 g uncooked beetroot
  • 400 g dried wholemeal spaghetti or penne pasta
  • 130 g pine nuts
  • 100 g frozen peas
  • 1.5 cloves garlic
  • 2 tbs balsamic vinegar
  • 30 g rocket

Instructions
 

  • Preheat your oven to 200°C fan.
  • Wash the beetroot and remove any dirt and blemishes, then roughly chop into bite-sized pieces. Place them on a baking tray, sprinkle with a pinch of salt, and drizzle with olive oil. Bake for 20–30 minutes, or until well roasted and slightly charred around the edges.
  • Bring a medium saucepan of water to the boil, add 1 tablespoon of salt, and cook the pasta according to the packet instructions.
  • Toast the pine nuts in a dry frying pan over high heat for 5 minutes, stirring regularly until golden. Remove from the heat and set aside.
  • Drain and rinse the pasta, reserving some of the pasta water. Place the peas in a bowl, pour over the pasta water, and leave them to sit for 5 minutes. Then, drain and rinse the peas.
  • Peel and chop the garlic, and place it in a food processor with the roasted beetroot, balsamic vinegar, olive oil, and 1 teaspoon of salt. Blend until smooth. Add the pine nuts and pulse until they’re broken up but still slightly chunky for texture.
  • To assemble, put the cooked pasta into a large pan and add half the beetroot pesto, half the peas, and the rocket. Stir together and warm over medium heat for 2–3 minutes, stirring regularly. Save the remaining pesto for another pasta dish or as a sandwich spread.
  • Divide between 4 bowls and serve with the remaining peas scattered on top. Any leftover pesto will last for up to a week in the fridge and works brilliantly as a sandwich spread.

Notes

Any spare pesto, just keep it for a sandwich spread, which will last for a week in the fridge. You can use ready-cooked beetroot, but the colour will be less vibrant.
Replace the garlic with the green part of spring onions/scallions for a lighter flavour if you’re looking to beat the bloat.

Nutrition

Calories: 250kcalCarbohydrates: 10gProtein: 6gFat: 22gSaturated Fat: 2gPolyunsaturated Fat: 11gMonounsaturated Fat: 6gSodium: 6mgPotassium: 296mgFiber: 3gSugar: 4gVitamin A: 379IUVitamin C: 12mgCalcium: 28mgIron: 2mg

Video

Print Recipe

We absolutely love this our Beetroot Pesto Pasta recipe! The nutty beetroot pesto packs so much flavour and when is pink pasta never a fun dinner to serve up? We use wholemeal spaghetti in this recipe as it’s high in fibre but you can use whatever pasta you have in your cupboard. Equally, we’ve topped it with a peppery rocket but you can garnish with anything you fancy. Basil works wonderfully but if you’re really looking to minimise your waste, you can even boil down you beetroot stem and leaves (finely chopped) and toss them through your pasta just before serving. We promise, it will be delicious.

Beetroot Benefits: Beetroot is packed with antioxidants, evident from its bright red colour. When we first opened our juice bar, our aprons and hands used to be stained pink from juicing fresh beetroots. A simplistic way to think of antioxidants and their benefits for the body is that another name for rust is oxidation, so antioxidants help slow down the build-up of ‘rust’ in our body by slowing down cellular degradation. Research published in the journal Nutrients showed that eating beetroot can help dilate blood vessels because of its dietary nitrates, enhancing our physical performance. It really is a winner, this dish.

This is a winning dish in both our households, with our kids loving the look and taste of it. It’s so easy that if your kids are into cooking, they can roll up their sleeves and give you a hand in the kitchen, with some of the simpler steps…we all need a chief button presser for the food processor.

If you want to see how we make it, step-by-step, click our video below. It really is so simple and so delicious. If you have any questions about this dish, feel free to drop a message below and we’ll get straight back to you.

Dave & Steve x

The Happy Pear Podcast

Do you snore, have asthma, struggle to focus?

Do you have corns, bunions, feet pain, ankle, knee, hip or lower back pain?

Do you have a strong immune system? How often do you find yourself ill per year?

Episode 82 – THE 5 Hidden Health Hacks

In this week’s podcast mash-up, we take the best of the best from all our health-focused episodes so far: we highlight the lesser-known but potentially incredibly important health hacks that could help your life.

The remarkable thing is, all of these are FREE: from walking barefoot (Tony Riddle) and nasal breathing (Patrick McKeown); to putting your hands in organic soil (Zach Bush) and deliberately changing seating positions throughout the day (Katy Bowman), simple things can support our health so we want as many people as possible to know about them.

Get ready for a tidal wave of health hacks – let us know if you find any of them useful!

A winning episode. Enjoy!

Lots of Love,

Dave & Steve x

Available now from all good podcast providers:

listen on spotify

We would love to hear your feedback! Write to us at podcast@thehappypear.ie and we will read out selects in the intro of each episode.

Checkout Vivobarefoot Footwear and avail of 20% discount when you enter the code HAPPYPEAR20  Genuinely the only shoes you will see Dave & Steve wearing!

Produced by Sara Fawsitt

An image of Immunity Boost Kale Smoothie

Immunity Boost Kale Smoothie


This green, sweet, and filling smoothie is a nutritious way to start your day, packed with ingredients that may support your immune system.

Takes 7 minutes

Serves 2

Ingredients
 

  • 50 g kale
  • 12 g ginger
  • 2 whole oranges
  • 8 Medjool dates
  • 1/2 ripe avocado
  • Juice of 1 lime
  • 2 tbsp almond butter
  • 275 g iced or cold water

Instructions
 

  • Prepare the Ingredients
    Remove the thick ribs from the kale leaves.
    If using non-organic ginger, peel it; organic ginger can be used with the skin on.
    Peel the oranges and remove any seeds.
    Pit the Medjool dates, ensuring there are no stones left.
    Scoop the flesh from half an avocado and discard the stone.
  • Blend
    Add all prepared ingredients to a blender.
    Blend on high speed until smooth, adjusting the texture with additional water if needed.
  • Serve
    Pour into glasses and enjoy immediately for maximum freshness.

Nutrition

Calories: 600kcalCarbohydrates: 101gProtein: 9gFat: 24gSaturated Fat: 3gPolyunsaturated Fat: 4gMonounsaturated Fat: 15gSodium: 23mgPotassium: 1624mgFiber: 19gSugar: 78gVitamin A: 3082IUVitamin C: 103mgCalcium: 246mgIron: 3mg
Print Recipe

Immunity Boost Kale Smoothie

Green, sweet, substantial: three words that don’t often go together! This Immunity Boost Kale Smoothie is a powerful way to

start your morning. ginger will put a pep in your step, the avocado, kale and almond butter will ensure your energy is consistent

during the morning, and the dates will bring sweet deliciousness! We suggest using almond butter for this recipe, but any nut

butter that you have sitting in your cupboard will work, great. Peanut butter and Tahini are close favourites. Start the day right

with this Immunity Boost Kale Smoothie! This recipe is also a great way to use up any avocado that might be sat in your fridge f

or too long! To use the whole avocado, smash the remaining half on to some toasted sourdough with a little salt, lime and chilli

for a lovely accompaniment with your smoothie.

The Happy Pear Podcast

Let’s talk SEX!

The taboos, intimacy, pornography, vulnerability, communication, monogamy, infidelity, pleasure, orgasms, erectile dysfunction and so much more…

Episode 81 – Great sex for life!

How can we fit so much into one episode you might wonder? Well, we did it again, we decided to make life easier for you by taking the best nuggets from our series on Sex, Pleasure and Relationships and we put it into one bite-sized episode for you!

This topic is fascinating! We all do it and yet we seem to only talk about it publicly when it comes to fertility. Despite the fact that 90% of sex is for pleasureDan Savage

So why is this? Why can’t we have good honest conversations without feeling the need to crack a joke or only talk top-level stuff?

And yet according to the Huffington Post, more people watch porn than they do Netflix, Amazon and Hulu combined.

With this kind of stats, you’d think we would be talking about sex all the time.

In this episode, we explore this lack of communication, we gain some great advice on how to improve our own sex lives, have orgasms, reduce erectile dysfunction and so much more…

A winning episode. Enjoy!

Lots of Love,

Dave & Steve x

Available now from all good podcast providers:

listen on spotify

We would love to hear your feedback! Write to us at podcast@thehappypear.ie and we will read out selects in the intro of each episode.

Checkout Vivobarefoot Footwear and avail of 20% discount when you enter the code HAPPYPEAR20  Genuinely the only shoes you will see Dave & Steve wearing!

Produced by Sara Fawsitt

An image of Courgette and Lemon Cupcakes

Courgette and Lemon Cupcakes


Really easy tasty cupcakes made with courgettes that have only 7 ingredients. A really fab way of using up courgettes and turning them into a treat for all the family. These delicious, elegant cupcakes are topped with a lovely lemon cream cheese frosting to balance the sweetness of the cupcakes to give a near perfect treat!!

Takes

Serves

Ingredients
 

  • 100 g Courgettes
  • 300 g Self-raising flour
  • 200 g coconut sugar or caster sugar
  • 250 ml Non-dairy milk
  • zest and juice of 2.5 lemons
  • 450 g vegan cream cheese
  • 150 g icing sugar

Instructions
 

  • Preheat the oven to 180C fan/200°C/gas 6. Line a muffin tray with paper cases.
  • Put the milk into a jug with the zest and juice of 2 lemons and 100ml of sunflower oil. Mix and allow the milk to curdle for a few minutes. Make a well in the centre of the dry ingredients and pour in the curdled milk. Bring together using a spatula until all the ingredients are combined.
  • Fold the grated courgette through the batter. Pour the batter into each muffin case, no more than three-quarters full. Bake in the oven for 20–25 minutes, rotating halfway through the cooking time.
  • Remove the cupcakes from the oven when they have risen and check that they are done by inserting a clean skewer into the centre – if the skewer comes out clean they are done, if not, put the cupcakes back into the oven for another 5 minutes or so. Allow to cool fully before icing.
  • For the icing, put the vegan cream cheese into a mixing bowl and use a whisk to break it up until smooth and creamy. Sieve in the icing sugar and juice of the remaining lemon half plus most of the zest. Whisk until smooth. Pop back into the fridge until you are ready to ice the cupcakes.
  • Simply frost each cupcake using a palette knife or a spatula. If you want pretty swirls, half fill a piping bag with a large star nozzle, or use a large freezer/sandwich bag and snip off about 1cm off one of the corners, and pipe a nice swirl on to each cupcake. Decorate with the rest of the lemon zest.
Print Recipe

The Happy Pear Podcast

Welcome to this week’s episode! You are in for a treat… we have done the work for you this week by taking some of the BEST bits from our community series and distilling them into one clear message!

Utopia is achievable! You better believe it!

Episode 80 – The cheapest way to live to 100?

This episode is packed with so much amazing information. It will leave you in deep thought – the good kind! 

Community has been the backbone of our lives and our business. We would not have succeeded without it. Investing in true friendships that nurture our souls, encourage us to be better versions of ourselves, and be true to ourselves has always been important to us. We would not be the people we are today or have succeeded in anyway without our community.

So we decide to dig deeper and invite guest speakers to our podcast who virtually specialise on the topic.

However, what we didn’t expect is how much we would learn. We were amazed by our guests who took us on a much deeper journey than we expected, from explorers who have emersed themselves in indigenous tribes, searched far and wide for the longest living and healthiest people, mother earth herself imparting her wisdom, trailblazers who have taken action and created their own localised community… to journalists and the importance of talking to strangers!

A fascinating subject we will forever be exploring. We hope you find this episode enlightening and with a yearning to learn more.

Enjoy!

Lots of Love,

Dave & Steve x

Available now from all good podcast providers:

listen on spotify

Checkout Vivobarefoot Footwear and avail of 20% discount when you enter the code HAPPYPEAR20  Genuinely the only shoes you will see Dave & Steve wearing!

Produced by Sean Cahill and Sara Fawsitt

an image of the happy pear Tasty Thai Noodles

Size: 400g

This yum noodle dish is packed with mixed veg in a Thai style coconut and lemongrass sauce. It’s medium hot as regards spice level and we absolutely love it. Jazz it up by adding in some stir-fried tofu or baked tempeh! Enjoy!

INGREDIENTS

Cooked Wholewheat Noodles (32%) [Water, Wholemeal Wheat Flour, Wheat Flour (Calcium Carbonate, Iron, Niacin, Thiamin), Rapeseed Oil, Acidity Regulators (Potassium Carbonate, Sodium Carbonate), Salt], Water, Broccoli (13%), Red Pepper (10%), Carrot (10%), Coconut Milk [Coconut Extract, Water], Onions, Bamboo Shoots, Tamari Soy Sauce [Water, Soybean, Salt, Spirit Vinegar], Corn Starch, Spring Onion, Lemongrass, Garlic Purée, Ginger Purée, Agave Syrup, Spices, Coconut Cream Flakes, Rapeseed Oil, Coriander, Salt, Lime Purée, Lime Leaf, Garlic Powder, Mustard

ALLERGEN INFORMATION

For allergens incl. Cereals containing Gluten, see ingredients highlighted.
May Also Contain Traces of Nuts.

NUTRITIONAL INFORMATION

Typicalper 100g
Energy383kJ / 92kcal
Fat4.1g
Of which Saturates1.7g
Carbohydrates9.8g
Of which Sugars1.6g
Fibre2.4g
Protein2.7g
Salt0.42g
This Pack Contains 1 Serving
an image of the happy pear Sticky Soy Noodles

Size: 400g

This dish is a super tasty noodle dish with mixed veg in a Korean inspired soy and ginger sauce.  You’re going to love it – it contains 2 of your 5 a day and is lip-smacking good!

INGREDIENTS

Cooked Wholewheat Noodles (32%) [Water, Wholemeal Wheat Flour, Wheat Flour (Calcium Carbonate, Iron, Niacin, Thiamin), Rapeseed Oil, Acidity Regulators (Potassium Carbonate, Sodium Carbonate), Salt], Water, Carrot (13%), Green Beans (10%), Tamari Soy Sauce [Water, Soybeans, Salt, Spirit Vinegar], Red Pepper (5%), Yellow Pepper (5%), Onion, Agave Syrup, Spinach, Corn Starch, Sesame Oil, Spring Onion, Ginger Purée, White Wine Vinegar, Garlic Purée, Soybean Oil, Red Chilli, Barley Malt Extract

ALLERGEN INFORMATION

For allergens incl. Cereals containing Gluten, see ingredients highlighted.
May Also Contain Traces of Nuts and Mustard.

NUTRITIONAL INFORMATION

Typicalper 100g
Energy410kJ / 98kcal
Fat3.8g
Of which Saturates0.5g
Carbohydrates12g
Of which Sugars3.5g
Fibre2.2g
Protein2.8g
Salt1.0g
This Pack Contains 1 Serving

 

An image of Pumpkin pie

Easy Pumpkin Pie


Dave and his daughter Elsie created this recipe one Saturday afternoon using pumpkins from their farm. This no-bake dessert is easy to make and tastes like an elegant cheesecake, with a rich, sweet pumpkin filling, a biscuity base, and a topping of chocolate shards.

Takes 40 minutes

Serves 8

Ingredients
 

Base:

  • 200 g digestive biscuits
  • 80 g coconut oil
  • 1/2 tsp vanilla extract

Filling:

  • 500 g pumpkin or squash peeled and diced (or 400 g pumpkin purée)
  • 400 g vegan cream cheese
  • 100 g coconut oil
  • 140 g maple syrup
  • 1 tsp vanilla extract
  • 1 tsp ground cinnamon
  • 2 tsp ground ginger
  • 1 pinch salt

Topping:

  • 50 g dark chocolate finely chopped (for garnish)

Instructions
 

  • Preheat the oven to 180°C. If using fresh pumpkin or squash, peel, seed, and cut into small, bite-sized pieces. Place on a baking tray and roast for 25 minutes or until soft.
  • Add the digestive biscuits to a food processor and blend until they resemble breadcrumbs (about 1 minute). Add the coconut oil and vanilla extract, and blend again until incorporated (about 30 seconds). Transfer the mixture to a lined springform cake tin or pie dish, spreading it evenly. Use the back of a spoon to press it down firmly, creating a compact base.
  • Wipe out the food processor, then add the roasted pumpkin (or pumpkin purée) and all remaining filling ingredients. Blend until the mixture is smooth and creamy.
  • Using a silicone spatula, spread the filling evenly over the prepared base. Smooth the top for an even finish.
  • Place the pie in the fridge to set for at least 30 minutes. For a firmer texture, chill for 1–2 hours.
  • Just before serving, finely chop the dark chocolate and sprinkle over the top of the pie.

Nutrition

Calories: 508kcalCarbohydrates: 41gProtein: 6gFat: 40gSaturated Fat: 24gPolyunsaturated Fat: 2gMonounsaturated Fat: 2gSodium: 330mgPotassium: 303mgFiber: 5gSugar: 20gVitamin A: 5322IUVitamin C: 6mgCalcium: 87mgIron: 2mg
Keyword plant-based, vegan
Print Recipe

Here are some of our favourite treats to serve with this delicious dinner.

The Happy Pear Podcast

Checkout Vivobarefoot Footwear and avail of 20% discount when you enter the code HAPPYPEAR20

“Movement is a giant circle of a diagram, it’s any time you change the shape of your body or even the tissues within your body. Exercise is a specific type of movement… you do it to a mode, or a specific time frame… I am just trying to get people to think differently as we are so sedentary culturally that to exercise every day seems like a tone of movement… but we really require a tremendous amount more than just 1 hour a day and it really needs to be distributed better throughout the day.”

Why you might ask is this necessary?

Episode 79 – Katy Bowman

To be able to use our bodies in the future! To be physically fit enough to be able to do the tasks we do now in the future. “You have to water your garden so it continues to produce”, by continuously moving in different dynamic ways throughout the day “you nourish your tissues”.

This week we had the pleasure of speaking to bio-mechanist Katy Bowman, bestselling author, speaker, and a leader in the Movement movement. Katy is changing the way we move and think about our need for movement. 

“We have put “foot mittens” on at the early stages of trying to figure out balance and what terrain feels like underfoot, so our hips and knees have had to do more work, that they are not necessarily there to do, because the toes and other muscles of the feet aren’t able to participate in walking”

Katy’s eight books, include the groundbreaking Move Your DNA, have been translated into more than a dozen languages worldwide. Bowman teaches movement globally and speaks about sedentarism and human movement ecology to academic and scientific audiences. She has worked with companies like Patagonia, Nike, and Google as well as a wide range of non-profits and other communities, sharing her “move more, move more body parts, move more for what you need” message. Her movement education company, Nutritious Movement, is based in Washington State, where she lives with her family. 

We love Katy and her work, during this podcast we found ourselves shifting from seated to standing and even to squatting, her message is infectious and super important. We hope you get as much out of this episode as we did!

And to honour this week’s guest, Vivo have granted our listeners a 20% discount on their footwear! 25% of our muscles are from our ankles down, there are more nerve endings per square centimeter in the foot than any other part of the body, and yet we bind them and put a thick sole under them so they feel nothing.

Vivobarefoot footwear is part of the solution! Designed wide to provide natural stability, thin to enable you to feel more, and flexible to help you build your natural strength from the ground up. Studies show that foot strength increases by 60% in a matter of months just by walking around in them.

We have been wearing Vivo’s for the last 5 years since we first discovered the importance of foot strength and flexibility! We highly recommend Vivo’s and if you try them and don’t like them, they have a 100-day free trial so you can return them and get your money back!

Simply go to their website https://www.vivobarefoot.com/ and type in the discount code HAPPYPEAR20 to avail of your 20% discount!

Enjoy!

Lots of Love,

Dave & Steve x

Available now from all good podcast providers:

listen on spotify

To learn more about Katy and her work check out her website: https://www.nutritiousmovement.com/

Checkout Vivobarefoot Footwear and avail of 20% discount when you enter the code HAPPYPEAR20  

Genuinely the only shoes you will see Dave & Steve wearing!

Produced by Sean Cahill and Sara Fawsitt

The Happy Pear Podcast

This week’s guest needs no real introduction, we were delighted to have Australian supermodel, businesswoman, tv host, actress and our friend, Elle Macpherson on the podcast!

“I was pretty much paid to be whatever they wanted to be, and I was really good at it, but striving to be excellent in my job it distanced me from the capacity to get to know myself, dissociation of who I am and who I was supposed to be… as I have matured I have come to realise that the real joy in life is this authentic way of being which is – what I think what I feel what I do – being all aligned.”

Episode 78 – Elle Macpherson

Eleanor Nancy Macpherson, is possibly best known for her record-breaking front cover appearance on Sports Illustrated Swimsuit Issue in the 1980s, leading to her nickname “The Body”. Having carved out a modeling, TV, and acting career, Elle is now also at the forefront of the wellbeing industry with her natural health brand, Welleco.

Elle came to stay with us for a couple of days, being a fellow vegan and lover dips in the sea, chats, walks and movement, needless to say we had a wonderful time.

An excellent conversationalist we were fascinated listening to all her stories and nuggets of wisdom. Now nearly 60 it is safe to say she has lived many lives! From substance abuse, divorces, too discovering her true self. She is an inspiring, intelligent, charming and insightful person – this is a great episode that will make you reflect and hopefully get you motivated!

Enjoy!

Lots of Love,

Dave & Steve x

Available now from all good podcast providers:

listen on spotify

To learn more about Elle and her work visit: https://welleco.eu/

Our new book, The Veg Box is our now! 10 vegetables, 10 ways using only 10 ingredients or less. Plant-based healthy eating made super simple, less waste, better for you and the planet!

Produced by Sara Fawsitt and Sean Cahill

An image of Summer Veg Tagine

Sumer Veg Tagine – cooked on an open flame


We had the chance to visit our friend, Charles Dowding, a world expert on no-dig gardening. We cooked this summer veg tagine together, using the best produce from his garden. It’s a wonderful dish to cook outside, perfect for celebrating fresh summer vegetables!

Takes 50 minutes

Serves 3

Ingredients
 

  • 2 tbsp oil
  • 2 onions
  • 3 cloves garlic
  • 1 carrot
  • 1 cauliflower
  • 1 fennel bulb
  • 350 g baby potatoes
  • 1 tsp smoked paprika
  • 1 tbsp ground cumin
  • 1 tbsp ground coriander
  • 1 tsp chilli powder
  • 1 x 400g tin of chickpeas (drained weight: 250g)
  • 1 tbsp apple cider vinegar
  • 4 cherry tomatoes (add more if desired)
  • A few sprigs of basil (or herb of choice)
  • 50 g dried apricots chopped finely
  • 50 g fresh rainbow chard (or spinach)
  • 50 g fresh garden peas (or sugar snaps)

To serve

  • Drizzle of olive oil
  • 4 tbsp gomasio (or toasted sesame seeds)

Instructions
 

  • Prep the Veg:
    Peel and finely dice the onions and garlic. Finely dice the carrot.
    Cut the cauliflower into florets, keeping the smaller leaves. Discard the large woody leaves. Chop the cauliflower stalk into bite-sized pieces.
    Slice the fennel into thin, long strips. Quarter the baby potatoes. Halve the cherry tomatoes and finely chop the apricots.
  • Cook the Base:
    Heat a large saucepan on high heat and add 1 tbsp of oil. Add the onions and garlic and cook for 4-5 minutes with the lid on, stirring regularly.
    Add the diced carrot, a pinch of salt, and 2 tbsp of water. Stir and cook with the lid on for 3-4 minutes.
  • Add the Cauliflower:
    Add the cauliflower florets and stalk to the pan along with a pinch of salt. If the vegetables start to stick, add 3 tbsp of water to deglaze the pan. Stir well to loosen any browning bits.
    Cover with the lid and cook for 3-4 minutes.
  • Add the Fennel:
    Add the sliced fennel and another pinch of salt. Cover and cook for an additional 3-4 minutes.
  • Add the Potatoes and Spices:
    Add the quartered baby potatoes to the pan. Add enough water to almost submerge the vegetables.
    Stir in the smoked paprika, ground cumin, ground coriander, and chilli powder. Add the drained chickpeas and apple cider vinegar. Stir to combine and taste for seasoning, adjusting salt and pepper as needed.
    Cover and cook for 10 minutes, stirring occasionally.
  • Final Veg Additions:
    Add the halved cherry tomatoes, chopped apricots, and torn basil to the pan.
    Roughly chop the chard leaves and finely slice the stalks. Add the stalks first to ensure even cooking, followed by the leaves.
    Cook until the potatoes are soft and all the flavours have melded, about 5-7 minutes.
  • Serve:
    Taste and adjust seasoning one last time, adding more salt or pepper if needed.
    Drizzle with olive oil and sprinkle gomasio or toasted sesame seeds on top before serving.

Nutrition

Calories: 426kcalCarbohydrates: 65gProtein: 13gFat: 17gSaturated Fat: 2gPolyunsaturated Fat: 6gMonounsaturated Fat: 9gTrans Fat: 0.04gSodium: 180mgPotassium: 2058mgFiber: 16gSugar: 23gVitamin A: 5916IUVitamin C: 150mgCalcium: 286mgIron: 7mg

Video

Print Recipe

 

Here are some of our favourite treats to serve with this delicious dinner.

The Happy Pear Podcast

“Psychologically safe teams are where everybody feels okay to speak up… sometimes the greatest ideas will come from the quietest voices.”

This week we had the pleasure to sit with our friend, confident and one of Europes leading minds in resilience, leadership, business strategy, psychological safety, and practical neuroscience – Justin Caffrey!

Episode 77 – Justin Caffrey

“In a negotiation, everyone wants to win… most people struggle when it’s quiet, when there’s a void someone will fill it… so if you are able to meditate, slow down and go in calm… you create this void and the other person filling the void will usually impart information that results in you winning the negotiation…”

Justin has taught and coached global talent for over twenty-five years, building and selling million-dollar businesses. His popular YouTube channel has had over 1 million views teaching his techniques.

Holding a Master’s in Psychological Interventions using Neuroscience and Mindfulness from University College Dublin. Justin is also trained as a Psychotherapeutic Coach, an Accredited Wellness coach from the Mayo Institute and a Certified Investment Fund Director. Not to mention he is one of only a handful of Westerners to complete the grueling Masters Training with the Yamabushi in the remote mountains of Shonai in Japan!

In 2010, at the peak of his career as a dynamic CEO having founded multiple investment firms, Justin’s son Joshua died – just before his first birthday. Business carried on as normal until 2014, when Justin had what turned out to be a panic attack in the middle of a crucial meeting. He had failed to grieve his son’s death. 

In the year that followed his life and health started to unravel. The cause was not Joshua’s death, but the trigger. The CEO had lacked the psychological safety to speak about his emotions and vulnerabilities, no matter the situation.

It would be 2016 before Justin started talking about his vulnerabilities publicly. Fearing it would be a career-ending moment, Justin spoke about the psychological vulnerability he encountered after his son’s death and the constant barrage of negative self-talk. Awaiting judgment, he received only praise and gratitude. Colleagues, clients, and strangers all found something within his words.

Justin is a skilled storyteller narrating his professional and personal journey in a way that everyone from boardroom to kitchen tables can relate to . We all have difficult events in life, he shares how losing his son at the peak of his city career, was ultimately a blessing, and how we can all turn around any challenges we face in life. 

Despite the tragedy of his son’s death, this episode will leave you feeling hopeful, broaden your awareness of what it truly means to feel safe in your personal and work enviroment, and of course for any founders, leaders and CEO’s out there, how to get the best out of your employees!

Enjoy!

Lots of Love,

Dave & Steve x

Available now from all good podcast providers:

listen on spotify

To find out more about Justin and his work visit his site: https://www.justincaffrey.com/

Our new book, The Veg Box is our now! 10 vegetables, 10 ways using only 10 ingredients or less. Plant-based healthy eating made super simple, less waste, better for you and the planet!

Produced by Sara Fawsitt and Sean Cahill

The Happy Pear Podcast

Dr. Will Bulsiewicz (or “Dr. B”) is an award-winning gastroenterologist, internationally recognised gut health expert and the New York Times-bestselling author of Fiber Fueled and The Fiber Fueled Cookbook.

Episode 76 – Dr Will Bulsiewicz

“The factor that most people are missing and that the food system is not going to give us, is to eat a wider variety of plants… studies have proven that the people with the healthiest guts were eating at least 30 varieties of plants a week… so stop counting macros, stop counting calories, stop counting grams of fibre and start counting plants!”

Dr B sits on the Scientific Advisory Board and is US Medical Director of ZOE, has authored more than twenty articles published in peer-reviewed scientific journals, has given more than forty presentations at national meetings, presented to Congress and the USDA, and has taught over 10,000 students how to heal and optimise their gut health.

Needless to say, when it comes to gut health, he knows what he is talking about!

We go deep into the effects the gut has on our moods, our emotional health, and our physical wellbeing, from the micro to the macro!

You’ll come out of it with a whole new perspective on how to approach your health.

Enjoy!

Lots of Love,

Dave & Steve x

Available now from all good podcast providers:

listen on spotify

To find out more about Dr B and his work check out his Instagram @theguthealthmd and his website theplantfedgut.com

Our new book, The Veg Box is our now! 10 vegetables, 10 ways using only 10 ingredients or less. Plant-based healthy eating made super simple, less waste, better for you and the planet!

Produced by Sara Fawsitt and Sean Cahill

An image of Baked Stuffed Chard Parcels in a Sweet Tomato Sauce

Stuffed Chard & sweet tomato bake


Dave’s mother in law, Rose, came up with this recipe. It is really tasty. Chard leaves are super healthy and great to include in your diet. Here we stuff the chard leaves with a savory potato and red bean filling topped with a sweet tomato sauce and baked in the oven.

Takes 55 minutes

Serves 5

Ingredients
 

  • Ingredients:
  • 6 chard leaves alternatively replace with cabbage leaves
  • 2 large potatoes
  • 1 onion
  • 2 garlic cloves
  • 1 carrot
  • 1 courgette
  • 1 400g tin of kidney beans or other tinned cooked beans
  • ½ tsp cumin powder
  • 1.2 tsp ginger powder
  • ½ tsp olive oil
  • Sauce
  • 1 tbsp tamari
  • 680 g passata tomato sauce
  • 1 tbsp balsamic vinegar
  • ½ tsp garlic powder
  • ½ tsp cumin powder
  • salt & black pepper to taste
  • Breadcrumb topping
  • handful breadcrumbs approx 40g
  • 1 tbsp olive oil
  • 4 Thyme leaves

Instructions
 

  • Instructions:
  • preheat the oven to 180C or gas mark 4
  • Peel and finely chop the onion and garlic. Grate the carrot and courgette. Slice the stalk of the chard down so the stalk and leaf are level. Finely chop the stalks. Drain and rinse the kidney beans.
  • Put a small pot of water on to boil, once boiling add the potatoes and boil for 8-10 minutes. Leave to cool and then grate them.
  • Add a couple of liters of water to a large pan (enough water to blanch the chard in) and bring to the boil. Add a pinch of salt and the chard leaves. Blanch the Chard leaves for 1-2 minutes. Rinse in cold water, pat the leaves dry and set aside.
  • To make the filling:
    Put a non stick wide bottom pan on a high heat and add the olive oil. Once hot, add the onions and garlic and cook for 4 minutes, stirring regularly. Remove from the pan and set aside. In the same pan add the carrots, chard stalks and courgette and cook until soft, which will take approx 5 minutes. Add the grated potatoes, 1 tsp of salt and ½ tsp of black pepper and stir well, cooking for about 5 minutes. Add the kidney beans along with 1 tablespoon of tamari, ½ cumin, mix well and cook for a further 2 minutes. Add a little water if it is getting too dry.
  • Lay the blanched Chard leaves on a flat clean surface and spoon the mixture into the middle of each leaf. Fold from the sides and roll from the stalk end and form into a parcel. You can, if necessary, add a cocktail stick to hold the parcel together. Place into an over-proofed dish.
  • Repeat with the remaining leaves until the filling and leaves are all used up and the ovenproof dish is full of chard parcels.
  • SAUCE: Pour the jar of tomato passata  into a jug or large bowl and add the remaining sauce ingredients.
  • Remove the thyme leaves from the stalk and mix the leaves together with the  bread crumbs and oil and sprinkle over the bake.
  • Bake in a preheated oven for 30 to 35 minutes until piping hot.
  • TIP: You can use 50g chopped walnuts, 50g mushrooms, 120g cooked rice or quinoa.

Nutrition

Calories: 258kcalCarbohydrates: 49gProtein: 10gFat: 4gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gSodium: 386mgPotassium: 1604mgFiber: 11gSugar: 14gVitamin A: 6379IUVitamin C: 60mgCalcium: 116mgIron: 6mg
Keyword bake
Print Recipe

 

Here are some of our favourite treats to serve with this delicious dinner.

The Happy Pear Podcast

“How many people – youngsters going in to do exams, people going to do a public talk…- respond to these stressful situation with hyperventilation, respond with fast, harder breathing, with mouth breathing and with irregular breathing… what is that telling the brain? That it is under threat!”

Episode 75 – Patrick McKeown

You could say our breathwork journey started 20 years ago when we began yoga, however, we only really began to understand the vast and sheer importance of it in the last few years.

When we first discover Patrick Mckeown and his work we knew we had to get him on the podcast! This episode is our second attempt at recording with Patrick, our unfortunately ended in technical issues… or was it unfortunate? What was originally planned to be a remote recording resulted in Patrick driving down to us, spending the afternoon with us, having lunch and recording in person. Thank you technology for not always working!

Patrick McKeown is one of the world’s leading experts on breathing and sleep. Over the last 20 years, he has coached thousands of people to breathe better, to improve their health, mental focus, and sports performance. He has authored bestselling books including Asthma Free Naturally, Close Your Mouth, The Oxygen Advantage and The Breathing Cure, and his research is published in journals including the Journal of Clinical Medicine. He is a fellow of the Royal Society of Biology in the UK for his contribution to the fields of breathing and sleep medicine.

Patrick is the founder of Buteyko Clinic International, the largest Buteyko Breathing Clinic in the world. In 2014, he created his own science-backed breathwork training program, Oxygen Advantage®, which continues to develop in line with his clinical experience as a breathing coach, and with the latest scientific research. He has trained thousands of breathing instructors in both methods.

We could have spoken for hours. Patrick’s knowledge on breath is (pardon the pun)“breathtaking”! From his back story of overcoming asthma to his extensive knowledge on how breathing affects your anatomy, how you sleep, anxiety, stress, your health and so much more…

Patrick has also kindly offered 50% off for anyone who uses the promo code HAPPYPEAR50 on either of his books: Atomic Focus or The Breathing Cure

A great episode! We hope you enjoy it as much as we did.

Lots of Love,

Dave & Steve x

Available now from all good podcast providers:

listen on spotify

To find out more about Patrick and his work check out: https://buteykoclinic.com and www.oxygenadvantage.com

Our new book, The Veg Box is our now! 10 vegetables, 10 ways using only 10 ingredients or less. Plant-based healthy eating made super simple, less waste, better for you and the planet!

Produced by Sara Fawsitt and Sean Cahill

An image of Peanut and ginger Pad Thai

Peanut and Sweet Ginger Pad Thai


This is such a tasty, delicious meal that only takes 15 minutes to make. Use rice noodles for a gluten-free version.

Takes 10 minutes

Serves 4

Ingredients
 

  • wedges of lime
  • 300 g wholewheat or brown rice noodles 4 nests
  • ½ thumb-sized piece of ginger approx. 15g
  • 1 red chilli medium heat
  • 1 bunch of scallions/spring onions
  • 1 carrot
  • 150 g oyster mushrooms or mushrooms of choice
  • 1 head of pak choi or 100g baby spinach
  • tbsp oil

For the dressing:

  • 250 ml coconut milk
  • 2 tbsp peanut butter
  • Juice of 2 limes
  • 4 tbsp tamari
  • 1 tbsp maple syrup

To garnish:

  • A small bunch of fresh coriander or basil approx. 10g
  • 3 tbsp salted roasted peanuts
  • Pickled ginger
  • Wedges of lime

Instructions
 

  • Cook the noodles
    Put the noodles in a pot of boiling water and cook according to the packet instructions (usually takes 4-5 minutes).
    Remove from heat, drain, and rinse with cold water in a colander over the sink.
  • Prep the vegetables
    Peel and finely chop the ginger.
    Remove the end of the chilli and finely slice (leave the seeds in if you like it hot).
    Finely slice the scallions/spring onions, removing any limp outer leaves, and finely chop the green parts.
    Grate the carrot.
    Finely chop the mushrooms.
    Remove the nub at the end of the pak choi and finely chop.
  • Stir-fry the vegetables
    Put the oil into a large non-stick pan (ideally a wok) over high heat. Once the pan is hot, add the ginger and chilli, and cook for 1 minute, stirring regularly.
    Add the mushrooms, scallions, and grated carrot with 1 teaspoon of salt.Cook for a further 5 minutes, stirring frequently.
  • Prepare the dressing
    In a cup, mix together the dressing ingredients using a fork. Don't worry if the coconut milk remains a little lumpy, it will break down when added to the pan.
  • Add the dressing
    Pour the dressing into the pan and stir thoroughly to coat all the vegetables.
    Cook for another 5 minutes.
  • Combine noodles and vegetables
    Add the cooked noodles and chopped pak choi (or spinach) to the pan and cook for another few minutes until heated through.
  • Serve
    Remove from the heat. Roughly chop the fresh coriander or basil and use as a garnish for each serving, along with sprinkles of roasted peanuts.
    Serve with some pickled ginger and a wedge of lime on each plate.
  • Note: It's best to prep all the veg first, as this is a fast-cooking dish done on high heat in about 5 minutes.

Nutrition

Calories: 625kcalCarbohydrates: 88gProtein: 13gFat: 27gSaturated Fat: 13gPolyunsaturated Fat: 4gMonounsaturated Fat: 8gTrans Fat: 0.02gSodium: 366mgPotassium: 1107mgFiber: 6gSugar: 14gVitamin A: 12072IUVitamin C: 114mgCalcium: 283mgIron: 5mg
Print Recipe

If dont like mushrooms in this peanut and sweet pad thai, just substitute with your favourite fast cooking veg such as peppers, courgettes or fine beans. Alternative to coconut milk are to make a cashew cream or to replace with low fat coconut milk or simply veg stock for a lower fat version.

 

Here are some of our favourite treats to serve with this Peanut and sweet ginger Pad Thai
(these are not low in fat!)

The Happy Pear Podcast

Would you eat veg with soil on it? But what if it was potentially healthier for you and the planet?

According to the UN’s FAO, over 90% of the Earth’s soil could be degraded by 2050. There are several reasons but “conventional farming” that uses chemicals (e.g. pesticides), machinery and other modern techniques are potentially adding to the problem.

So what’s the solution? Is organic farming (using no pesticides) enough?

Episode 74 – Charles Dowding

Charles Dowding, this week’s podcast guest, is an unsung hero of progressive farming. An author, YouTuber and NO DIG pioneer, Charles started his experimentation with NO DIG back in 1982 and the results were amazing. From the wonderful harvest and reduction in weeds; to the improvement in retention of health within the food he grew, Charles realised he had hit on something special!

Since then Charles has been sharing his findings about the benefits of NO DIG and the movement is catching on! 

Within our own 4-acre farm we also practice the method of NO DIG: we are new to farming in this capacity and so far we are getting so much joy from it.

“Through my experience, I’ve become more and more aware of how soil works, through not working it! I’ve increased my understanding of biodiversity and the need to keep carbon in the soil. Digging, and any form of soil exposure, releases CO2 into the atmosphere. No dig keeps carbon locked in the soil, and carbon in many forms is the building block of soil structure and food.”

We absolutely loved this episode. We hope you dig it, too!

Lots of Love,

Dave & Steve x

Available now from all good podcast providers:

listen on spotify

To find out more about Charles and the NO DIG movement visit his site: https://charlesdowding.co.uk/

Our new book, The Veg Box is our now! 10 vegetables, 10 ways using only 10 ingredients or less. Plant-based healthy eating made super simple, less waste, better for you and the planet!

Produced by Sara Fawsitt and Sean Cahill

An image of Easy Mushroom Steak Sandwich

Easy mushroom steak sandwich


A super tasty crowd pleasing treat of a sandwich, here we compress mushrooms to release their “steak-like” texture – this easy mushroom steak sandwich is so easy to make and incredible tasty!

Takes 15 minutes

Serves 2

Ingredients
 

  • 1 large baguette or bread roll
  • 2 medium onions
  • 2 tbsp oil
  • 1 tbsp balsamic vinegar
  • 3 tbsp maple syrup
  • 200 g oyster mushrooms or mushrooms of choice
  • 2 tbsp tamari/ soy sauce
  • 1 tsp garlic powder
  • 2 large tomato
  • A few leaves of lettuce
  • 3 tbsp vegan mayo

Instructions
 

  • Peel and slice the onions
  • Heat a non stick pan on high heat
  • Add 1 tbsp of oil and once hot add the sliced onions, fry until they start to brown stirring regularly, this should take about 5 mins, as they start to shrivel and go golden add in the balsamic vinegar and 1.5 tbsp of maple syrup. Remove the pan from the heat and mix well. Set the onions aside and leave to cool.
  • Rip up the mushrooms in long strips. Put the non stick pan back on high heat and once hot add 1 tbsp of oil and the mushrooms. Take another pan that fits inside this pan and put some baking parchment to cover the bottom of this pan and compress the pan down so that the mushrooms are being forced to evaporate more moisture and are forced to brown and grill more. Once they start to brown on once side turn them and repeat on the other side. Once they are brown all over, turn off the heat and mix the 2 tbsp of tamari, 1.5 tbsp of maple syrup and the garlic powder and add to the pan mixing well while still hot ensuring that each mushroom is well coated. Leave them to cool
  • To bring together, slice the baguette lengthwise and add a generous dallop of vegan mayonnaise on each side, add a nice coating of caramelised onions to one side, next some sliced tomato, some lettuce and finish with a generous serving of the mushrooms. Repeat with the other sandwich. Enjoy!

Nutrition

Calories: 785kcalCarbohydrates: 106gProtein: 20gFat: 32gSaturated Fat: 3gPolyunsaturated Fat: 6gMonounsaturated Fat: 10gTrans Fat: 1gSodium: 1932mgPotassium: 1160mgFiber: 9gSugar: 34gVitamin A: 1075IUVitamin C: 25mgCalcium: 211mgIron: 7mg
Print Recipe

If you cant get oyster mushrooms use what ever mushrooms you have and this technique will really help increase the grizzly texture of your mushrooms. If you can get hold of wholemeal bread it will be healthier for you.

 

Here are some of our favourite treats to serve with this Easy mushroom Steak sandwich
(these are not low in fat!)

The Happy Pear Podcast

Alzheimer’s is the most common form of dementia, by 70%, and is the number one most costly disease – “It’s not because it’s happening more often it’s because of bad lifestyle and medications that prolong life but don’t get rid of pathological processes that cause dementia so you have a whole lot of people living with this devastating disease.”

Episode 73 – Dr’s Ayesha & Dean Sherzai

This week we speak to THE ultimate brain-powered couple! Neuroscientists Dr Dean and Ayesha Sherzai are a phenomenal pair, aside from the impressive list of credentials after both of their names, they have dedicated their lives to behavioural change models and brain health initiatives.

Co-director of the Alzheimer’s Prevention Program at Loma Linda University, Dr Dean completed two fellowships at the National Institutes of Health, and UC San Diego. He also has 2 masters degrees in clinical research and epidemiology, an executive leadership degree from Harvard Business School, and a PhD in Healthcare Leadership.

And just when you thought that was already enough achievements for one person, in 2002, Dr Dean was asked by the World Bank to help lead their health delivery project in Afghanistan. While there, he was asked by President Karzai to become the Deputy Minister of Health and focused on bringing together all the stakeholders around the vision of rapid delivery of the basic package of health services and women’s empowerment. This process was deemed by LANCET as the most successful plan in any post-conflict county. This plan also helped empower more than 20,000 Afghan women by making them the only source of health care in the most remote of communities. In 2013, he helped create the Afghan Health Initiative in order to empower the Afghan diaspora with their own health. Currently, along with his wife Dr. Ayesha, they are leading the largest community-based brain health initiative in the world through their online work in Brain Health Revolution.

Dr. Ayesha, is also a neurologist and co-director of the Alzheimer’s Prevention Program at Loma Linda University, where she leads the Lifestyle Program for the Prevention of Neurological Diseases. Is also a trained plant-based culinary artist.

She holds a master’s in advanced sciences from UCSD. Subsequent to completing her residency Dr. Ayesha completed a fellowship in vascular neurology from Columbia University, and is currently enrolled to finish a PhD in women’s leadership.

We think it’s safe to say that when it comes to brains, these pair know what they are talking about!

“There are good stresses and bad stresses. Bad stress is when you are involved in activities that are not driven by your purposes… you don’t have a runway that is yours. Whereas good stress is based around activities that do drive your purpose… our brains are made to be active, it craves to be pushed and challenged around it’s purpose…”

In this episode, we discuss lifestyle choices, nutrition, purpose, Alzheimers, dementia, food that fuel your brain, activities that fuel your brain, and the data to support it.

It truly is an amazing episode we hope you enjoyed it as much as we did!

Lots of Love,

Dave & Steve x

Available now from all good podcast providers:

listen on spotify

To learn more about Dr’s Sherzai check out their website: https://teamsherzai.com/

And their latest book: The 30 Day Alzheimer’s Solutions

Our new book, The Veg Box is our now! 10 vegetables, 10 ways using only 10 ingredients or less. Plant-based healthy eating made super simple, less waste, better for you and the planet!

Produced by Sara Fawsitt and Sean Cahill

The Secret Onion Chapter

It’s the one vegetable that makes you cry when you cut it! In this secret chapter, we’ll show how to make a hearty rich onion bourguignon, an onion tartlet, some delicious Indian style onion bhaji burgers, some delicious onion breads and more.

Click the “Get Secret Chapter” button below.

*Note: your information is not used for any purpose unless you sign up for offers and updates from The Happy Pear.

The Happy Pear Podcast

40% of men suffer from erectile disfunction in their 40’s, 50% in their 50’s, 60% in their 60’s… it’s an easy stat to remember! A lot of this is due to age-related changes however “some of this we can control and put on the breaks…” 

Episode 72 – Dr Aaron Spitz

This week’s episode is for anyone with a penis, any friends of penises, and any lovers of penises! An area that is not talked about enough, and yet viagra had some of the fastest uptake and sales growth of any medication, ever, after its launch in 1998.

We were delighted to speak with Aaron Spitz, M.D a board-certified urologist and a leading expert in male sexual health and fertility. Who has been featured worldwide on numerous tv shows, published many articles on the subject and now is the author of the book called The Penis Book: A Doctor’s Complete Guide to the Penis: From Size to Function and Everything in Between

Just like the canary in the coal mine, ED can be the first sign of something much more major going on in your body. “If a man starts noticing he is getting weak erections or having difficulty keeping erections that most likely means the little arteries in his penis are starting to get clogged up, which means all the arteries in his body are getting clogged up, it’s just the arteries in his penis are much smaller so he is not feeling it everywhere else…yet!”

Dr Aaron has helped countless men overcome these challenges, including erectile dysfunction, low testosterone, Peyronie’s Disease, and low sperm count. He is a nationally recognised leader in microsurgical vasectomy reversal. Dr. Spitz is able to demystify these complex and emotional conditions for his patients as well as for the public at large. Dr. Spitz served as Assistant Clinical Professor of Urology, UC Irvine for 10 years, where he oversaw their training for male sexual health and infertility. 

Dr. Spitz is a national leader in health policy for urologists across the nation. He serves as the lead delegate representing all of America’s urologists to the American Medical Association (AMA). He also is in charge of pioneering the use of telemedicine for America’s urologists. He frequently meets with state and national legislators about topics of critical concern to doctors and patients alike.

As two penis owners naturally we found this a fascinating conversation. However, as Dr Aaron says, this is something that affects everyone, whether it be directly or through association. The more we understand, the more knowledge we have the more we can prevent premature ED and potentially much more serious and life-threatening illnesses.

To find out more about Dr Aaran and his work check out his website www.aaronspitz.com and his book The Penis Book: A Doctor’s Complete Guide to the Penis: From Size to Function and Everything in Between

Enjoy!

Lots of Love,

Dave & Steve x

Available now from all good podcast providers:

listen on spotify

Pre-order our new book now, The Veg Box! 10 vegetables, 10 ways using only 10 ingredients or less. Plant-based healthy eating made super simple, less waste, better for you and the planet!

Produced by Sara Fawsitt and Sean Cahill

The Happy Pear Podcast

Ever heard the expression “use it or lose it”? This week we speak to Dr James Timmons, an Exercise Specialist who aims to live to 100 independent and strong!

Episode 71 – Dr James Timmons

We are living longer, “old school thinking was that as you age you slow down, we now know that as you age you should be doing more… There needs to be a shift in the thought process from the government – we need to keep people active longer…”

With 10 years of Strength and Conditioning experience working with clinical populations, Dr James received his BSc in Sport and Exercise Science from the University College Dublin in 2012, MSc in Strength and Conditioning from the University of Edinburgh in 2013, and PhD from University College Dublin in 2018.

His doctoral studies focused on exercise training and dietary strategies to support improvements in body composition and physical function in older adults. While carrying out his PhD, he also worked as an exercise specialist in Medfit Proactive Healthcare where his focus was on improving muscle mass, strength and function in adults over the age of 65. 

The owner and founder of www.youagewell.com, James’ mantra is to “match health span to lifespan” with s primary focus on improving movement patterns and quality of life of adults over 50.

James takes us through the many ways in which we can prevent, delay and improve muscle atrophy, osteoporosis, increase muscle mass and stay mobile with practical tips and the data to back it.

We hope that James’ insights motivate you to use and celebrate your body as much as it motivated us!

Enjoy!

Lots of Love,

Dave & Steve x

Available now from all good podcast providers:

listen on spotify

Pre-order our new book now, The Veg Box! 10 vegetables, 10 ways using only 10 ingredients or less. Plant-based healthy eating made super simple, less waste, better for you and the planet!

Produced by Sara Fawsitt and Sean Cahill

The Happy Pear Podcast

Have you ever considered what effect lack of sleep can have on things other than your mood? 

Did you know that…

Sleep acts like a filter system for your memory?

Sleep helps you forget unnecessary information to make room for important information?

Children only grow in the first few hours of sleep?

Your ability to gain more muscle is affected by the quality of your sleep?

This week we speak to Dr Oliver Bernath, the ultimate sleep specialist!

Episode 70 – Dr Oliver Bernath

We have been aware of the importance of sleep for years, making sure that we go to bed and get up at the same time everyday (or as often as we can!) 

However, when we met Dr Oliver at a conference in London last month, we were blown away by his knowledge and how little we really knew!

Dr Bernath specialties cover: Sleep Disordered Breathing (Snoring, Sleep Apnoea) Insomnia, Sleep Rhythm disorders Parasomnias (e.g. Nightmares, Sleepwalking, REM-Sleep Behaviour Disorder), Restless Legs Syndrome and Periodic Limb Movements in Sleep, Narcolepsy and Central Hypersomnias, Sleep Optimisation and Performance.

After completing his Medical Doctorate thesis in muscle electrophysiology, Dr Bernath trained as a neurologist at the University of Chicago and completed fellowships at the University of California San Francisco in clinical neurophysiology.  He trained in Sleep Medicine in Chicago with Prof Rechtschaffen and then at the world’s first Sleep Disorders Clinic at Stanford University with Prof Dement and Prof Guilleminault. He led the Northern California Sleep Disorders Center at Kaiser Permanente in San Francisco and now sees patients at the NHS Sleep Clinic in London.

During this chat, we touch on how complex sleep quality really is, how we are not all the same and how to apply certain techniques in order to ensure you are getting the right sleep for yourself!

We hope you enjoy this and sleep well tonight!

Enjoy!

Lots of Love,

Dave & Steve x

Available now from all good podcast providers:

listen on spotify

This May 30th join us on The Happy Shape Challenge! One month, where we all begin together, guided by Dave, Steve, Dr Sue and Rosie through constant live Q&A’s. Come join us and find out more on how you can feel healthier and happier while maintaining your happy shape! Follow this link for more information: thehappypear.ie/happyshape

Pre-order our new book The Veg Box Now!

Produced by Sara Fawsitt and Sean Cahill

An image of Creamy mushroom Stroganoff linguine

Creamy Mushroom Stroganoff Linguine


This is comfort food at its finest—easy to make, delicious, and a recipe you’ll return to time and time again!

Takes 25 minutes

Serves 4

Ingredients
 

Main Dish:

  • 500 g dry linguine or spaghetti
  • 700 g mushrooms roughly chopped
  • 200 g leeks chopped (use green tops as well)
  • 4-5 tbsp Dijon mustard
  • 2-3 tbsp olive oil divided
  • 1 small red onion peeled and finely chopped
  • 2 cloves garlic peeled and finely chopped
  • 100 ml vegetable stock
  • 2 tsp salt
  • 1 tbsp tamari
  • Fresh parsley or herb of choice, for garnish

Cashew Bechamel:

  • 100 g roasted cashews
  • 500 ml oat milk
  • 1 tsp salt
  • 1 tsp garlic powder
  • Juice of ½ lemon

Instructions
 

  • Prepare the Vegetables:
    Roughly chop the mushrooms.
    Chop the leeks into small, bite-sized pieces.
    Peel and finely chop the red onion and garlic.
  • Cook the Mushrooms:
    Heat a non-stick pan over high heat.
    Once hot, add 1 tbsp of oil and half of the chopped mushrooms (cook in batches if needed). Cook for about 5 minutes, stirring regularly, until browned. Remove the mushrooms and set aside.
  • Cook the Leeks, Onion, and Garlic:
    Add 1 tbsp of oil to the same pan, then add the chopped leeks, onion, and garlic. Sauté for 4-5 minutes, stirring regularly, until the onions begin to brown and the leeks start to soften.
    Turn off the heat and add the cooked mushrooms back to the pan.
  • Cook the Pasta:
    Boil a kettle of water and cook the pasta according to the package instructions. Once cooked, drain and rinse the pasta, setting it aside (reserve some of the pasta water).
  • Make the Sauce:
    Add the vegetable stock to the pan with the mushrooms, leeks, and onion mixture, bringing it to a boil. Reduce the heat to a simmer and cook for 3-4 minutes, stirring occasionally.
  • Prepare the Cashew Bechamel:
    In a blender, add all ingredients for the cashew bechamel and blend until smooth.
  • Combine Everything:
    Add the cashew bechamel and drained pasta to the pan with the vegetable mixture. Toss to coat the pasta evenly in the creamy sauce.
    Add most of the browned mushrooms and vegetable mix, reserving a few for garnish. Mix well and add fresh parsley.
  • Serve:
    Plate the pasta, garnishing each serving with reserved mushrooms and a sprinkle of parsley. Enjoy!

Notes

  • Beat the Bloat: Use only the green part of the leeks and omit the garlic for a lighter option.

Nutrition

Calories: 501kcalCarbohydrates: 61gProtein: 14gFat: 23gSaturated Fat: 19gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gSodium: 236mgPotassium: 727mgFiber: 4gSugar: 6gVitamin A: 152IUVitamin C: 7mgCalcium: 51mgIron: 5mg

Video

Print Recipe

If you are looking for support to reach your happy shape check out of happy shape course with a weight loss doctor and a dietician link to learn more here

 

Here are some of our favourite treats to serve with this Creamy mushroom Stroganoff linguine
(these are not low in fat!)

The Happy Pear Podcast

What are the characteristics of a great leader? Are you born with it, or can it be taught? 

From the moment she entered the studio filling the space with warmth; to the leadership roundtable she facilitated at the end, Joanne oozed passion for people and creating a nation of leaders “of good character”.

Episode 69 – Joanne Hession

Today, Joanne is dedicated to her social enterprise LIFT, which strives to create positive change in Ireland through values-based leadership. With over 30,000 people doing LIFT roundtables since inception 4 years ago, LIFT is the most inclusive positive leadership initiative ever seen in Ireland.

Starting as an entrepreneur at the age of 27, Joanne founded two businesses of her own: The Entrepreneurs Academy and QED The Accreditation Experts. 

What else? From speaking at TEDx and authoring the best-selling “Don’t Get A Job Build A Business”, to spending being elected a Council member of the Dublin Chamber, Joanne has also lived a rich professional life away.

We are very grateful for the wisdom, lessons and kindness Joanne gifted us and believe that anyone striving to be a better leader will benefit from this conversation!

A great episode! Enjoy!

Enjoy!

Lots of Love,

Dave & Steve x

Available now from all good podcast providers:

listen on spotify

This May 30th join us on The Happy Shape Challenge! One month, where we all begin together, guided by Dave, Steve, Dr Sue and Rosie through constant live Q&A’s. Come join us and find out more on how you can feel healthier and happier while maintaining your happy shape! Follow this link for more information: thehappypear.ie/happyshape

Pre-order our new book The Veg Box Now!

Produced by Sara Fawsitt and Sean Cahill

An image of Easy poke bowl

Easy Poke Bowl for Weight Loss – 10 Mins


This is a wonderful dish packed full of flavour, low in fat, and super easy to make. It's ideal for anyone wanting to stay in shape.

Takes 10 minutes

Serves

Ingredients
 

  • 250 g pre-cooked brown rice
  • 100 g sauerkraut
  • 300 g tempeh
  • 6 tbsp sweet chilli sauce
  • 2 tbsp tamari
  • ½ thumb-sized piece of ginger
  • 1 clove garlic
  • ½ a cucumber
  • 5 cherry tomatoes
  • 1 x 400g tin of kidney beans
  • ½ cucumber
  • Red onion
  • 50 ml rice vinegar

Instructions
 

  • Pickle the red onion: Peel and slice the red onion into thin strips. Place them in a mug, add the rice vinegar, and top up with water until the onion is submerged.
    Leave to pickle while preparing the rest of the dish.
  • Heat the rice:
    Boil the kettle. In a bowl, add the precooked rice and cover it with boiling water to heat it up.
  • Prepare the beans:
    Drain and rinse the kidney beans.
  • Prepare the tempeh:
    Slice the tempeh lengthwise in half, then slice across to form 4 triangle-shaped pieces.
    Peel and dice the garlic and ginger.
  • Cook the tempeh:
    Heat a non-stick frying pan over high heat. Once hot, add the tempeh and fry for about 2 minutes on each side, or until starting to brown.
    Add the diced garlic, ginger, and sesame seeds to the pan and toast them for a minute, until the sesame seeds start popping.
  • Add sauces:
    Turn the tempeh and add the tamari and sweet chilli sauce. Stir the sauce around the pan and coat the tempeh evenly.
    Add 1 tbsp of water to prevent the sauce from sticking to the pan.
  • Heat the beans:
    Remove the tempeh from the pan and add the kidney beans to heat them up in the same pan.
  • Prepare the vegetables:
    Slice the cherry tomatoes and cucumber.
  • Assemble the poke bowl:
    Drain the heated rice and divide it between two bowls.
    Divide the sauerkraut, cucumber, tomatoes, and kidney beans equally between the bowls.
    Place 2 pieces of tempeh in each bowl.
    Garnish with pickled red onion and serve.

Video

Print Recipe

Easy poke bowl for weightloss in 5 mins

This easy poke bowl for weight loss is so tasty and only takes 5 mins to make and is low in fat – its perfect for anyone who wants to stay in shape and eat a delicious meal. In the video 2 of us cooked in 5 mins so it might take you 10 mins.

Prep time : 5 mins | Cook time : 5 mins | Total time 5 mins Makes: 2 Servings | Difficulty: Easy

For this easy poke bowl for weightloss in 5 mins we use precooked brown rice but replace with quinoa or your favourite grain of choice. If you cant get tempeh just replace with tofu or even oyster mushrooms.

If you are looking for support to reach your happy shape check out of happy shape course with a weight loss doctor and a dietician link to learn more here

 

Here are some of our favourite treats to serve with this Easy poke bowl for weight loss in 5 mins that is low in fat (these are not low in fat!)

An image of High protein bowl for weight loss - 5 mins

High protein bowl for weight loss – 5 mins


A super tasty meal that is quick to whip up with fresh flavours, low in fat, and high in protein. This meal is oil-free, lower in calories, and ideal for weight loss. It’s great for anyone looking to lose weight or build muscle. To flesh it out, serve with a few tablespoons of low-fat hummus or fermented foods such as sauerkraut or kimchi.

Takes 5 minutes

Serves 2

Ingredients
 

  • 200 g pack of pre-cooked quinoa
  • 1 x 400g tin of black beans
  • 8 cherry tomatoes
  • 1/2 tsp ground coriander
  • Juice of 1/2 lime
  • 2 fresh radishes
  • 1/2 ripe avocado
  • 1 x 200g block of firm tofu
  • 2 tbsp Tamari/soy sauce
  • 2 tbsp nutritional yeast
  • 1 tbsp sesame seeds
  • 1 tbsp of pumpkin seeds
  • Fresh herb of choice or micro greens (to garnish)

Instructions
 

  • Place a non-stick pan over high heat.
  • Chop the tofu block into small cubes.
  • Add the cubed tofu to the pan and cook for 4 minutes, stirring regularly. When it starts to stick, deglaze the pan by adding a couple of tablespoons of water and incorporating the flavour. Steam should rise, helping to cook the tofu.
  • Drain and rinse the black beans. Add them to a bowl along with the ground coriander and lime juice. Slice the cherry tomatoes in half and add them to the beans. Mix well.
  • Assemble your bowls: divide the pre-cooked quinoa between 2 wide bowls. Divide the bean mixture between both bowls. Slice the radishes into thin circles and distribute them evenly between the bowls. Scoop the avocado half onto a chopping board, slice into strips, and divide between the bowls.
  • Add the tamari, nutritional yeast, sesame seeds, and pumpkin seeds to the tofu. Stir to incorporate and cook for a further minute before turning off the heat.
  • Top each bowl with the tofu.
  • Garnish with chopped herbs or microgreens and enjoy!

Nutrition

Calories: 1322kcalCarbohydrates: 162gProtein: 77gFat: 44gSaturated Fat: 6gPolyunsaturated Fat: 17gMonounsaturated Fat: 18gTrans Fat: 1gSodium: 2301mgPotassium: 3042mgFiber: 28gSugar: 9gVitamin A: 843IUVitamin C: 43mgCalcium: 339mgIron: 19mg

Video

Print Recipe

High protein bowl for weight loss – 5 mins

This high protein bowl for weight loss only takes 5 mins to make and is low in fat – its perfect for anyone who wants to stay in shape and eat a delicious meal. In the video 2 of us cooked in 5 mins so it might take you 10 mins.

Prep time : 5 mins | Cook time : 5 mins | Total time 5 mins Makes: 2 Servings | Difficulty: Easy

For this High protein bowl for weight loss only takes 5 mins to make. We use some pre cooked quinoa as it has a full spectrum of amino acids, the tofu and added pumpkin seeds brings more protein to this meal. If you cant find quinoa just replace with your favourite grain of choice.

if you do want to make it lower in fat just leave out the avocado. hope you enjoy! If you are looking for support to reach your happy shape check out of happy shape course with a weight loss doctor and a dietician link to learn more here

 

Here are some of our favourite treats to serve with this High protein bowl for weight loss

Recent Recipes & Podcasts

The Happy Pear Podcast

This week we have the wonderful Dr Sue Kenneally with us, the weight management specialist!

A General Practitioner, nutritionist and co-founder of the British Society of Lifestyle Medicine. Dr Sue sits on the board of Plant Based Health Professionals UK and is SCOPE certified in obesity management, working with the University of South Wales in the study of weight management.

Episode 68 – Dr Sue Kenneally

We have known Sue for years, having first met her at The Plant-based Doctor Conference in London where we connected immediately. Aside from her qualifications, Sue’s deep understanding of the difficulties of weight  management comes from her own personal experience as well as her empathetic nature, “I am not naturally slim myself, I have to work hard to maintain my own weight, and I know that the challenge is real!”

After our first encounter in London, we kept up our friendship which eventually blossomed into The Happy Shape Course! A 4 week course where along with Dietician, Rosie Martin, and PT, Zanna Van Dijk, the five of us take on what it truly means to have a happy shape, through education, movement, sleep, food, nutrition, community and most importantly having fun! We debunk the myths, ensure you are never hungry or lacking in delicious food and connect you with a group of like minded people so you forever feel supported.

“Getting someone to change their relationship with food is like getting someone to change their relationship with any addictive substance. The only difference is if I am dealing with a heroin addict I can tell them to stop taking heroin and support them to do that, but I can’t tell someone who is addicted to food to stop eating…”

In this episode, Dr Sue takes us through the most common mistakes people make for weight management, the differences between men and women, why calorie counting is pointless, and practical tips you can apply now.

A great episode! Enjoy!

Enjoy!

Lots of Love,

Dave & Steve x

Available now from all good podcast providers:

listen on spotify

This May 30th join us on The Happy Shape Challenge! One month, where we all begin together, guided by Dave, Steve, Dr Sue and Rosie through constant live Q&A’s. Come join us and find out more on how you can feel healthier and happier while maintaining your happy shape! Follow this link for more information: thehappypear.ie/happyshape

Pre-order our new book The Veg Box Now!

Produced by Sara Fawsitt and Sean Cahill

An image of Easy vegan tacos

Easy Vegan Tacos


Super tasty, low-fat, easy vegan tacos that take 5 minutes to make – these are epic and a real crowd-pleaser! They might take you 10–15 minutes as there were two of us when we filmed the video, but either way, they are quick, tasty, and incredibly delicious as well as healthy!

Takes 5 minutes

Serves 2

Ingredients
 

  • 300 g whole-wheat tortillas (sliced into small 8–9cm circles)
  • 150 g oyster mushrooms
  • 1 tin of black beans
  • 10 cherry tomatoes
  • 2 tbsp tamari (or soy sauce)
  • 3 scallions (green onions)
  • 1 clove of garlic
  • 1 lime
  • 200 ml natural soy yoghurt
  • 15 g fresh coriander (cilantro)
  • 1 red onion
  • 50 ml white rice vinegar or apple cider vinegar
  • 1/2 tsp black pepper
  • 1/2 tsp smoked paprika
  • 1.5 tsp ground cumin
  • Chilli flakes (to serve)

Instructions
 

  • First, let’s pickle the onions. This will bring out the bright pink colour, soften the raw onion taste, and add a nice acidity to the tacos. Peel and slice the red onion into long, thin slices. In a glass, add the sliced onion along with the vinegar, and fill the remaining space with water so that the onions are submerged. Leave to pickle.
  • Finely dice the coriander, including the stalks. Slice the scallions, quarter the cherry tomatoes, and finely slice the mushrooms into small bite-sized pieces. Drain and rinse the black beans.
  • Mix the soy yoghurt with half the diced coriander and the juice of 1/2 lime. Mix well – this will function as a healthier sour cream.
  • Heat a non-stick wide-bottomed pan on high heat. Add the scallions, black beans, cherry tomatoes, and a pinch of salt, and fry.
  • Slice the garlic finely and add it to the pan. Fry for 2–3 minutes, stirring regularly.
  • Add the spices and tamari, mix well, then turn off the heat. Taste and adjust the seasoning to your liking.
  • To plate up, use a muffin tray to hold the tacos while you fill them. Add a tablespoon of the yoghurt coriander mix, followed by a generous spoonful of the mushroom black bean mix.
  • Top with some pickled red onion and chopped coriander. Enjoy!

Notes

Beat the Bloat: Replace the garlic and onion with the green part of a leek.

Nutrition

Calories: 172kcalCarbohydrates: 31gProtein: 10gFat: 3gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gSodium: 1056mgPotassium: 795mgFiber: 6gSugar: 12gVitamin A: 1423IUVitamin C: 52mgCalcium: 211mgIron: 4mg

Video

Print Recipe

Easy vegan tacos

These easy vegan tacos are low in fat and yet so tasty – ideal for anyone wanting a quick meal that is healthy and genuinely tasty. For a gluten free version just use corn tortillas or even a gluten free version

Prep time : 5 mins | Cook time : 5 mins | Total time 10 mins Makes: 2 Servings | Difficulty: Easy

We made up this recipe for easy vegan tacos in 5 mins to show how quick and accessible healthy food can be. We run our Happy Shape Challenge which we partnered with a Doctor and Dietician to help people lose weight and gain health. These easy vegan tacos are low in energy density and high in fibre meaning they are ideal for anyone wanting to lose weight or get a little healthier.

If you cant get soy yogurt just place with coconut yogurt or similar yogurt, just be mindful that coconut yogurt typically have a fat content of approx 10% versus soy yogurt normally has a fat content of approx 1%. If you dont like mushrooms you could replace with some finely sliced tofu, the reason you slice it finely is to ensure that it also cooks quickly

 

Here are some of our favourite lower fat quick meals

Recent Recipes & Podcasts

Here is a collection of weight loss recipes that are all plant based, vegan and suitable for anyone who wants to lose weight or sustain a healthy weight. All of these recipes are naturally low in fat, low in calories while being high in fibre, packed with nutrition and oil free. These are some of the most popular recipes from our Happy Shape Course and all recipes have been checked by our dietician. All these recipes are whole food plant based so are naturally high in fibre so fill you up and nourish your microbiome as they have a diversity of plant based ingredients. Please let us know which you enjoy most!

Easy Cheesy Mexican Enchiladas

An easy to make family favourite in our houses! The tortillas are filled with a delicious tomato and bean sauce, and baked in the oven and served with a rocking cashew cream.

Total Time Needed: 15 Mins

Difficulty: Easy

Poke bowl

A poke bowl is a wonderfully colourful meal served in a bowl and combines many textures and flavour profiles to bring a really delicious and healthy meal.

Total Time Needed: 15 Mins

Difficulty: Easy

Hearty Italian Veg & White Bean Soup

This is a really hearty chunky soup packed full of flavour. We love a good wholesome chunky soup, particularly one that walks the line between a soup and a stew, which one might even call “stoup”.

Total Time Needed: 50 Mins

Difficulty: Easy

Easy Vietnamese Coconut & Tempeh Curry

This is a deliciously simple curry! Tempeh is a fermented soybean block. We know this is not a very appealing description, but when prepared right, tempeh tastes like sausage or chorizo; meaty and substantial! It is not as readily available as tofu but can be found in most good health stores. you can simply replace tempeh with Tofu

Total Time Needed: 25 Mins

Difficulty: Easy

Chia Seed Pudding

A super tasty breakfast that Dave & Steve both eat most mornings. Chia seeds are packed with fibre, protein and are a good source of omega 3’s. Topped with lots of fresh fruit this is a mighty way to start the day!!

Total Time Needed: 12 Mins

Difficulty: Easy

Tasty Vegan Pate

This is so good, pate was always one of Steve’s favourite foods, he hadn’t eaten it in over 20 years and this was just perfect so like the real thing – takes 20 mins to make, is much healthier than the traditional pate and is so tasty!

Total Time Needed: 20 Mins

Difficulty: Easy

Easy Balti Curry

Pumpkin and squash are in season here in Ireland, and with the cosy weather of Autumn beginning, this is an easy quick recipe for a delicious Balti curry with chickpeas or your favourite beans of choice. The name Balti comes from the little metal Balti dish these curries are served in but you can use a saucepan or wide bottomed frying pan.

Total Time Needed: 20 Mins

Difficulty: Easy

Sundried Tomato and Basil Pasta Alfredo Pasta

Alfredo is traditionally made with lots of butter and parmesan cheese but we wanted to create an easy delicious creamy vegan version of the famous italian pasta dish for when you are craving a creamy pasta. Total comfort food! We added some sundried tomatoes and basil to our creamy cashew sauce too, Enjoy!

Total Time Needed: 10 Mins

Difficulty: Easy

Jackfruit Ragu

Braised Jackfruit in rich tomato sauce with tagliatelle and a subtle fennel background note to give a juicy aniseed bite. This is a beautiful vegan version of the wild boar ragu that is quick to make and super tasty

Total Time Needed: 20 Mins

Difficulty: Easy

Easy Creamy Roasted Red Pepper Pasta

So easy and tasty – the addition of the roasted red peppers add a lovely sweetness and slight charred note that goes so well with the wholemeal pasta. This has it all creamy, pasta deliciousness! Add any cooked veg you like to bulk this out

Total Time Needed: 10 Mins

Difficulty: Easy

Easy Creamy Brocolli & Mushroom Pasta

This recipe is the perfect example of synergy where the sum of the parts are greater than apart. Looking at this recipe it seems very simple but the result is a super tasty creamy pasta dish that is a family favourite. It makes a perfect bowl of comforting goodness!

Total Time Needed: 15 Mins

Difficulty: Easy

Oil Free Mushroom Pasta

Easy to make, really simple and super tasty, this creamy, fried mushrooms pasta is well worth making! This recipe is oil free and from our Happy Shape Club which is our 12 week no calorie counting, no portion control course to help you to become happy with your shape. The method below is slightly different to the video, both methods work fab.

Total Time Needed: 15 Mins

Difficulty: Easy

South Indian Potato & Lentil Curry

This is super rich curry with a really well rounded flavour profile. We love it and we really hope you enjoy it!

Total Time Needed: 35 Mins

Difficulty: Easy

5 Minute Weightloss Dahl

This is a low calorie, super easy Dahl. It is one of our most popular recipes! Enjoy served with toasted pitta breads and some brown rice 🙂

Total Time Needed: 5 Mins

Difficulty: Easy

No Oil Carbonara

This a fabulous low fat dinner bursting with flavour. This make a wonderful weekly dinner for any pasta lover.

Total Time Needed: 15 Mins

Difficulty: Easy

Oil Free Thai Yellow Curry

Give this simple, easy Thai curry recipe a go. Being oil free it’s great for anyone trying to lose weight!

Total Time Needed: 15 Mins

Difficulty: Easy

Mexican Stuffed Sweet Potato Skins

Very tasty and satisfying dinner that will brighten up your evening and fill your kitchen with a sweet Mexican style smell! These are high in nutrition while being low in calories and super tasty. We have added a cashew cream to the written recipe which just adds another more indulgent quality which is not in the video but either way they are delicious!

Total Time Needed: 50 Mins

Difficulty: Easy

The Happy Pear Podcast

“It’s embarrassing to say: “I was the victim of abuse. I was the victim of domestic abuse.”

As a child her home meant violence, her security and safety was the streets – school did not understand her and wanted to punish her – she moved from one abusive relationship to the next one resulting in such physical damage it caused the death of her unborn child. Drugs and alcohol became her only companions, “I had burnt my life to the ground, I would ruin everything I touched because I wasn’t able to be myself, to be honest with myself.”

At the age of 25 something happened which changed her life…

Episode 67 – Jen Healy

Jen Healy is a qualified neuroscience life coach, Yin yoga teacher, and cacao facilitator.

Her difficult past has shaped her into the powerful, and inspiring woman she is today. With over 13 years of experience working frontline in addiction, homelessness and mental health, “I’ve had the privilege to work with some of the most complex cases as part of a multi-disciplinary team including GPs involuntary admissions team and the Resettlement team for the National Forensics Hospital (Central Mental hospital)”

Jen came down to the studio and brought a bar of “only female touched” cacao, “honing in on the feminine energies”. We sat in a circle, whispered our intentions as we sipped on the delicious warming drink – would you believe, this was our first cacao ceremony?! We might be enthusiastic vegan yogis but the thought of cacao ceremonies had even been too much for us.

We continued to sit and talk for nearly 2 hours during which Jen brought us through her challenging past, and the fundamental moments that has shaped her into being the woman she is today. Through all the depths of what she has been through has blossomed this wisdom, love, generosity, and the capacity to make others feel the emotions of what she and even others have gone through.

“She said: “Jen, victims don’t recover”, and I thought the neck of her! Who does she think she is?! I was fuming but I knew in my gut, this bitch is right… I felt like she had a shotgun of truth and I didn’t want to hear it… “The world owes me I have been wronged” – It was exactly what I needed.”

Jen has a charm and charisma that draws you in, she wears her vulnerability with pride allowing you to feel totally at ease and trust in her company. A powerful conversation that will bring tears to yours eyes, moments of laughter and leave you feeling warm.

Enjoy!

Lots of Love,

Dave & Steve x

Available now from all good podcast providers:

listen on spotify

To find out more about Jen and her work visit her site: https://jenhealy.ie/

Or check out her instagram: @yinyogajen

Pre-order our new book The Veg Box Now!

Produced by Sara Fawsitt and Sean Cahill

An image of Kale pesto pasta

Kale pesto pasta


Here is a delicious recipe for a simple kale pesto pasta. This works great with kale or with any green leafy cabbage also,  such as york, savoy or also kavalo nero or dinosaur kale. We like to use wholemeal spaghetti for this. To make it lower in fat just use 75ml of water and 75ml of oil instead of the 150ml of oil in the recipe below

Takes 15 minutes

Serves 4

Ingredients
 

  • 300 g dried Spaghetti
  • 1 large/2 small cloves of garlic
  • 100 g cashew nuts or pine nuts
  • 150 ml olive oil or sunflower oil
  • 100 g kale/green leafy cabbage
  • Juice 1 lime
  • Chilli flakes to serve optional

Instructions
 

  • Using a knife or your hands remove the tough centre stalk of the kale/cabbage and roughly chop the leaves.
  • Put a large pan of salted water onto a boil, once it is boiling, add the pasta and cook as per the instructions on the back of the packet, put the kale in a steamer of just on top and cook until the pasta is cooked. Then remove the kale and set aside and drain the pasta ensuring to keep a little of the starchy pasta water. Rinse the pasta and put it back in the pan (off the heat).
  • While the pasta is cooking Put a frying pan on a medium heat (ensure it is dry) and add the cashew nuts, toast them for about 5-7 minutes stirring occasionally until they start to golden and their delicious smell starts to permeate your kitchen! Remove and set aside
  • Peel the garlic and add to the food processor along with the toasted cashew nuts, the oil, 3/4 tsp of salt, juice of 1 lime, 50g of the steamed kale and blend in the food processor until smooth. Taste and season with more salt or lemon juice if you think it needs it.
  • Put the pan with the pasta back on the heat, add the pesto and mix it through, if you want to make your sauce looser just add a few tablespoons of the pasta water and mix it through. Heat everything up to temperature.
  • Serve topped with some chilli flakes if you like a bit of spice! Enjoy!

Nutrition

Calories: 741kcalCarbohydrates: 65gProtein: 16gFat: 50gSaturated Fat: 7gPolyunsaturated Fat: 6gMonounsaturated Fat: 33gSodium: 23mgPotassium: 417mgFiber: 2gSugar: 2gVitamin A: 2498IUVitamin C: 24mgCalcium: 104mgIron: 5mg

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Kale recipes and cabbage recipes

Here are 3 easy to make kale recipes and cabbage recipes to show the versatility and ease of cooking with kale and cabbage can be. We make a kale pesto pasta, an asian style charred teriyaki cabbage and delicious kale crips. These are all so tasty and easy to make.

Prep time : 10 mins | Cook time : 45 mins | Total time 55 mins Makes: 10 Servings | Difficulty: Medium

Kale is one of our favourite veg and is the no 1 food on the nutrient density aggregate index as its so packed full of nutrients. Both kale and cabbage are from the brassica family and can have a sulphur like note to them that can mask as bitterness. In these kale recipe and cabbage recipe we really focus on elevate these veg so that they taste fantastic and that everyone wants to eat more of these nutritious power houses!

The kale pesto is so easy to make, use wholemeal pasta as it will be higher in fibre and better for you and to make it lower in fat just substitute half the oil with water so that you use 75ml of water and 75ml of oil thus reducing the added oil by 50%. All our kids love this dish as its super tasty, simple and no one knows that they are eating kale! The Asian style charred cabbage dish is Steves favourite way to eat cabbage – its quick so tasty and really shows how delicious cabbage can be. Lastly the kale crisps might sounds a little far fetched but they work wonderfully and really make kale taste so good!

 

Some serving suggestions for these Kale recipes

An image of Kale Crisps

Kale Crisps


Tasty, crunchy and nutritious and crisp like yet they are made of kale! Worth trying!

Takes 20 minutes

Serves 2

Ingredients
 

  • 1 head of kale approx 100g stalks removed
  • 2 tbsp olive oil
  • ½ tsp smoked paprika
  • 1 tbsp tamari / soy sauce
  • ½ tsp cayenne pepper
  • generous sprinkle of salt

Instructions
 

  • Method:
  • Preheat the oven to 100C
  • Remove the kale leaves from the thick central stalks. Give them a thorough wash and dry.
  • Add the olive oil and massage it right through all of the kale, ensuring to coat each leaf. Add the spices and tamari and mix right the way through ensuring to be evenly spread.
  • Lay out the leaves on a baking tray and put them in the oven.
  • Bake in oven for 15-20 minutes,  until nice and crispy.
  • Half way through cooking time, take out the kale and give it a good mix around to ensure your chips are all crisping up evenly.
  • Leave chips to cool for 3 minutes. These are best eaten when they are fresh out of the oven but they can be stored in an air-tight container for 2-3 days.
  • Beat the bloat: These are easy on your digestion.

Nutrition

Calories: 134kcalCarbohydrates: 1gProtein: 1gFat: 14gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 10gSodium: 506mgPotassium: 60mgFiber: 1gSugar: 1gVitamin A: 1004IUVitamin C: 6mgCalcium: 18mgIron: 1mg
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