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:
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
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 minutesminutes
Serves 3
Ingredients
2tbspoil
2onions
3clovesgarlic
1carrot
1cauliflower
1fennel bulb
350gbaby potatoes
1tspsmoked paprika
1tbspground cumin
1tbspground coriander
1tspchilli powder
1x 400gtin of chickpeas (drained weight: 250g)
1tbspapple cider vinegar
4cherry tomatoes(add more if desired)
A few sprigs of basil(or herb of choice)
50gdried apricots chopped finely
50g fresh rainbow chard (or spinach)
50gfresh garden peas (or sugar snaps)
To serve
Drizzle of olive oil
4tbspgomasio(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.
“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!
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:
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
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 minutesminutes
Serves 5
Ingredients
Ingredients:
6chard leavesalternatively replace with cabbage leaves
2large potatoes
1onion
2garlic cloves
1carrot
1courgette
1400gtin of kidney beansor other tinned cooked beans
½tsp cumin powder
1.2 tspginger powder
½tspolive oil
Sauce
1tbsptamari
680gpassatatomato sauce
1 tbspbalsamic vinegar
½tspgarlic powder
½tspcumin powder
salt & black pepper to taste
Breadcrumb topping
handfulbreadcrumbsapprox 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.
“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.
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
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 minutesminutes
Serves 4
Ingredients
wedges of lime
300gwholewheat or brown rice noodles4 nests
½thumb-sized piece of gingerapprox. 15g
1red chillimedium heat
1bunch of scallions/spring onions
1carrot
150goyster mushrooms or mushrooms of choice
1head of pak choi or 100g baby spinach
1½tbspoil
For the dressing:
250mlcoconut milk
2tbsppeanut butter
Juice of 2 limes
4tbsptamari
1tbspmaple syrup
To garnish:
A small bunch of fresh coriander or basilapprox. 10g
3tbspsalted roasted peanuts
Pickled ginger
Wedges of lime
Instructions
Cook the noodlesPut 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 vegetablesPeel 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 vegetablesPut 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 dressingIn 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 dressingPour the dressing into the pan and stir thoroughly to coat all the vegetables.Cook for another 5 minutes.
Combine noodles and vegetablesAdd the cooked noodles and chopped pak choi (or spinach) to the pan and cook for another few minutes until heated through.
ServeRemove 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.
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!)
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!
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
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 minutesminutes
Serves 2
Ingredients
1large baguette or bread roll
2medium onions
2tbspoil
1tbspbalsamic vinegar
3tbspmaple syrup
200goyster mushrooms or mushrooms of choice
2tbsptamari/ soy sauce
1tspgarlic powder
2large tomato
A few leaves of lettuce
3tbspvegan 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!
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!)
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!
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.
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.
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:
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:
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
This is comfort food at its finest—easy to make, delicious, and a recipe you’ll return to time and time again!
Takes 25 minutesminutes
Serves 4
Ingredients
Main Dish:
500gdry linguine or spaghetti
700gmushroomsroughly chopped
200gleekschopped (use green tops as well)
4-5tbspDijon mustard
2-3tbspolive oildivided
1small red onionpeeled and finely chopped
2clovesgarlicpeeled and finely chopped
100mlvegetable stock
2tspsalt
1tbsptamari
Fresh parsleyor herb of choice, for garnish
Cashew Bechamel:
100groasted cashews
500mloat milk
1tspsalt
1tspgarlic 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.
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!)
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:
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
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 minutesminutes
Serves
Ingredients
250gpre-cooked brown rice
100gsauerkraut
300gtempeh
6tbspsweet chilli sauce
2tbsptamari
½thumb-sized piece of ginger
1clovegarlic
½a cucumber
5cherry tomatoes
1x 400gtin of kidney beans
½cucumber
Red onion
50mlrice 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.
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!)
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 minutesminutes
Serves 2
Ingredients
200gpack of pre-cooked quinoa
1x 400gtin of black beans
8cherry tomatoes
1/2tspground coriander
Juice of 1/2 lime
2fresh radishes
1/2ripe avocado
1x 200gblock of firm tofu
2tbspTamari/soy sauce
2tbspnutritional yeast
1tbspsesame seeds
1tbspof 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!
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
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:
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
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 minutesminutes
Serves 2
Ingredients
300gwhole-wheat tortillas(sliced into small 8–9cm circles)
150goyster mushrooms
1tin of black beans
10cherry tomatoes
2tbsptamari(or soy sauce)
3scallions(green onions)
1cloveof garlic
1lime
200mlnatural soy yoghurt
15gfresh coriander(cilantro)
1red onion
50mlwhite rice vinegar or apple cider vinegar
1/2tspblack pepper
1/2tspsmoked paprika
1.5tspground 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.
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
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.
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.
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”.
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
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!!
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!
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.
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!
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
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
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!
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.
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!
“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:
To find out more about Jen and her work visit her site: https://jenhealy.ie/
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 minutesminutes
Serves 4
Ingredients
300gdried Spaghetti
1large/2 small cloves of garlic
100gcashew nuts or pine nuts
150mlolive oil or sunflower oil
100gkale/green leafy cabbage
Juice 1 lime
Chilli flakes to serveoptional
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!
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!
This chocolate biscuit cake is a great beginner cake that is always one of our favourites
Kale Crisps
Tasty, crunchy and nutritious and crisp like yet they are made of kale! Worth trying!
Takes 20 minutesminutes
Serves 2
Ingredients
1head of kaleapprox 100g stalks removed
2tbspolive oil
½tspsmoked paprika
1tbsptamari / soy sauce
½tspcayenne 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.
Dr Julie Smith is on a mission to make mental health education accessible to all! To help asmany people as she can to thrive, by making top-quality mental health education readily available online, so even those who cannot access therapy can get off to the best start in their recovery journey.
Dr Julie is a clinical psychologist, online educator, blogger, and owner of a private practice in Hampshire, England. She is also the best-selling author of the book “Why Has Nobody Told Me This Before”.
Episode 66 – Dr Julie Smith
Dr Julie’s short punchy social media post has caught the attention of many followers as she distills serious topics into bite-sized, motivational and visually entertaining snippets.
We really enjoyed speaking with Julie, her message is clear, she is not trying to reinvent the wheel with some amazing hack to mental health, it is in her ability to make important information relatable and tangible. We all want that pill to make us better but sometimes what we really need is staring right in front of us!
From dealing with and managing anxiety, to stress, and critical inner voices, to relationships and external judgements, we talk through many of the challenges we have in todays society and the tools and techniques that can help us navigate through them.
“Your attention is like a spotlight, all these different actors are coming on the stage. You hold the spotlight, you can choose which actor you want to shine it on and which ones you will let pass. Some thoughts will hang around on stage for longer than you wanted them to, but you don’t have to give them the spotlight”
This simple chocolate chip cookie recipe is a crowd-pleaser and perfect for those with a peanut allergy—just replace the peanut butter with almond butter or tahini. With only 5 ingredients, it’s quick, delicious, and hassle-free!
Takes 17 minutesminutes
Serves 8
Ingredients
90goats
30gdesiccated coconut
125gpeanut butteror almond butter/tahini for allergy-friendly option
5tbspwater
100gcoconut sugar or brown sugar
40gchocolate chips
Instructions
Preheat the OvenPreheat your oven to 170°C (fan-assisted).
Prepare the Peanut ButterMake sure the peanut butter is smooth, runny, and well mixed. If using almond butter or tahini, ensure it has a similar consistency.
Combine the IngredientsIn a large bowl, mix the oats, desiccated coconut, peanut butter, water, and coconut (or brown) sugar. Add half of the chocolate chips and mix until all ingredients are well incorporated.
Shape the CookiesDivide the mixture into 8 even portions and shape each into a ball.
Prepare the Baking TrayLine a baking tray with parchment paper and place the cookie balls on it. Gently flatten each ball with the palm of your hand.
Add Remaining Chocolate ChipsEvenly distribute the remaining chocolate chips over the top of each cookie.
BakeBake in the preheated oven for 12–14 minutes, or until the cookies turn golden.
Cool and ServeAllow the cookies to cool on the tray before transferring to a wire rack. Enjoy the cookies once cooled!
5 ingredients only, these chocolate chip cookies literally take you 5 mins prep time and the oven does the rest, top tip is to sprinkle some coarse sea salt on top for that beautiful sweet and salty note!
Prep time : 5 mins| Cook time : 12 mins | Total time 17 mins Makes: 8 Servings| Difficulty: Easy
These are a little Chocolate chip cookies are a little healthier than typical chocolate chip cookies as we use wholegrain rolled oats, coconut sugar to sweeten and then the main fat is from a wholefood source, peanut butter. if you want to make them gluten free just use gluten free oats and to make them nut free just use tahini in place of peanut butter. Top tip is to wait for them to cool and sprinkle some sea salt on top!
If you dont like chocolate you can replace the chocolate with raisins or dried fruit of choice.
Here are some of our favourite other sweet receipes like these Chocolate chip cookies
These two easy-to-make beetroot recipes showcase the versatility of this vibrant vegetable. First, a roasted beetroot hummus that’s rich and creamy, and second, a refreshing beet carpaccio with a delightful dressing.
Beetroot Hummus
This roasted beetroot hummus is a deliciously creamy and vibrant dish, perfect for serving as a dip. The earthy sweetness of the roasted beetroot pairs beautifully with chickpeas, garlic, and tahini to create a delightful blend of flavours.
Takes 30 minutesminutes
Serves 12
Ingredients
2clovesof garlic
1x 400gtins of chickpeas
Juice of 1 lemon(approx 50ml lemon juice)
2tbsplight tahini
½tspground cumin
3tbspolive oil
250gbeetroot
Salt and black pepper(to taste)
4tbspwater(optional, for adjusting texture)
Instructions
Preheat the Oven:Preheat your oven to 180℃ (fan-assisted).
Prepare the Beetroot:Roughly chop the beetroot into bite-size pieces and place them on a baking tray.Drizzle with olive oil and sprinkle with a pinch of salt. Roast in the oven for 25 minutes or until the edges are slightly charred.
Warm the Chickpeas:Drain and rinse the chickpeas. Place them in a pot of boiling water and simmer over medium heat for about 10 minutes to warm them up. Drain them afterwards.
Blend the Hummus:In a food processor, add the peeled garlic, roasted beetroot, drained chickpeas, tahini, lemon juice, olive oil, cumin, 1 tsp of salt, ½ tsp of black pepper, and 4 tbsp of water. Blend for 2-3 minutes, until smooth. Add more water if needed to achieve your desired texture. Taste and adjust seasoning if necessary.
Serve:Serve the hummus in a bowl, surrounded by toasted pita bread fingers for dipping. Enjoy!
Here are 2 easy to make beetroot recipes to show the versatility and ease of cooking with beet can be. We make a roasted beetroot hummus and a beet carpaccio
Prep time : 10 mins| Cook time : 25 mins | Total time 35 mins Makes: 10 Servings| Difficulty: Medium
Beetroot is the sweetest of all veg and has a wonderful earthy and sweet flavour to it. It is one of the few veg where you can eat both the leaves and the root. Due to its high sugar content it caramelises really well when roasted. Here we make 2 easy to make beetroot recipes. A roasted beetroot hummus or a pink hummus and also a beet carpaccio. If you dont have time to roast the beetroot you can use precooked vacum packed beetroot instead, the only trade off is that the colour with precooked beetroot is less bright.
In these. In these 2 recipes we want to show how quick and easy as well as tasty beetroot can be. The beet carpaccio is greater than the sum of its parts. Ideally you would use a mandoline to finely slice the beetroots, just be careful with your fingers. The creamy vinaigrette is so good and goes great used elsewhere for salads and ever on a some toast!
Some serving suggestions for these Beetroot recipes
This chocolate biscuit cake is a great beginner cake that is always one of our favourites
Beet carpaccio
Beet carpaccio is a quick and easy way to enjoy fresh beetroot. The beetroot slices are marinated in vinegar and olive oil, softened by salt, and topped with a creamy dressing and toasted cashew nuts. This dish is a light, refreshing starter or side.
Takes 6 minutesminutes
Serves 4
Ingredients
200gfresh beetroot
1tbspbalsamic vinegar
1tbspolive oil
Coarse sea salt
For the Creamy Dressing:
2tbsptahini
3tbspolive oil
2tbspwhite wine vinegar
1tbspmaple syrup
1tbspDijon mustard
For Topping:
50gcashew nuts(toasted and crushed)
Instructions
Prepare the Beetroot:Wash the beetroot, and trim off the top and bottom. Use a mandoline slicer to finely slice the beetroot into thin rounds.
Marinate the Beetroot:In a bowl, toss the beetroot slices with a generous pinch of coarse sea salt, 1 tbsp of olive oil, and 1 tbsp of balsamic vinegar. Let it sit for a few minutes to allow the flavours to meld.
Make the Creamy Dressing:In a mug, whisk together the tahini, olive oil, white wine vinegar, maple syrup, and Dijon mustard until the dressing becomes smooth and creamy.
Assemble:Arrange the marinated beetroot slices on a large plate. Drizzle over the creamy dressing.
Finish with Nuts:Sprinkle the toasted and crushed cashew nuts over the beetroot for a crunchy finish.
Serve:Enjoy this refreshing beet carpaccio as a starter or light entrée!
Is modern medicine and/or culture the cause of period pains, PCOS, and Endometriosis amongst other issues? Is there an answer to reducing menopause symptoms beyond using HRT that is incredibly effective?
This week we speak to Dr Nitu Bajekal, MD, a Senior Consultant Obstetrician and Gynaecologist in the UK with over 35 years of clinical experience in women’s health. Her special interests include Lifestyle Medicine, PCOS, Endometriosis, period problems, menopause, pre-cancer, complex vulval problems and medical education.
Episode 65 – Dr Nitu Bajekal
One of the first board-certified Lifestyle Medicine Physicians in the UK. Dr Bajekal has written the women’s health module for the first UK University based plant-based nutrition course. An avid vegan herself, Dr Bajekal is passionate about spreading health awareness, and providing reliable medical and lifestyle information for the general public, doctors, workplaces, and schools.
She is the co-author of Living PCOS Free along with her daughter and nutritionist, Rohini Bajekal, which is due for release on 28th April 2022 and available worldwide.
Dr Bajekal is a vehicle of knowledge, you will learn so much in this episode, from the history of period pains, and how to avoid and reduce menopause symptoms, to how to approach your health, where and when medicine is necessary and the importance of soya.
We felt like two school kids taking notes and listening to every word! We recommend you have your notepad and pen ready, if not for yourself, for your daughter, your sister, your mother, your colleague or your friends.
“The world is really bifurcating into two types of people; people who allow their time and attention to be controlled and manipulated by others and people who say NO I am in-distractible, I control my time and attention, I control my life.”
Mastering your internal triggers, leaning into the discomfort, turning distraction into traction, and becoming masters of your own time… are among some of the many topics we discuss in this week’s podcast with the genius that is Nir Eyal.
Episode 64 – Nir Eyal
“The self-help industry has really done people a disservice by promoting happiness as the goal, it is a completely unrealistic and unnatural goal to be completely happy, if there was ever a group of homo sapiens who were happy all the time, that had everything they needed, our ancestors would have killed them, from an evolutionary basis this makes no sense. You want a species to always want more to strive, to create, to invent… the fact that we are unsatisfied is a good thing. High performers leverage that discomfort to propel them forward, low performers don’t know what to do with that discomfort and they escape it with distraction.”
For most of his career, he worked in the video gaming and advertising industries where he learned and applied (and at times rejected) the techniques used to motivate and manipulate users. He writes to help companies create behaviours that benefit their users while educating people on how to build healthful habits in their own lives.
After listening to this episode we guarantee you will start blocking out your schedule with even time to procrastinate, reevaluating how you approach your workflow, how you handle meetings and even how deal with your domestic relationships.
So much wisdom in this episode we highly recommend you take notes!
Lots of Love,
Dave & Steve x
Available now from all good podcast providers:
To find out more about Nir and his work check out: nirandfar.com
Dave and Steve eat this for breakfast pretty much every morning. Its a really wholesome breakfast that is packed with nutrition, great for your digestion, brain function and a powerful start to the day. We usually mix our chia pudding first and while it is thickening up, prepare our fruit toppings.
Prep time : 10 mins | Total time : 10mins | Serves 1 | Difficulty: Easy
Chia seed pudding is a super wholesome breakfast and really simple to make. Dave has been eating it for breakfast everyday for the last 4 years. It is packed with fibre, omega 3 essential fatty acids and also protein as well as lots of antioxidants. There is a process to making it, we always soak our chia seeds along with some ground flax seed, some cacao nibs, other seeds we might have and soak them in oat milk. The ratio is approximately 1 part chia seeds to 5 part plant milk, mix with a fork and leave to sit while you prep your fruit to top. We usually leave the chia pudding to sit for about 10 minutes and often have to add a little more milk till it reaches a pudding like texture that the fruit sits on top of it without sinking.
You can top your chia pudding with a huge assortment of toppings. We usually pile on the fresh fruit. If you have a sensitive gut then you are better focusing on berries such as strawberries, blueberries and raspberries, kiwis are also easy on sensitive guts as are oranges and grapes as they are all low in FODMAPS.
Other delicious healthy recipes like this, Chia seed pudding:
Dave and Steve eat this every morning for breakfast. Its a really wholesome breakfast that is packed with nutrition, great for your digestion, brain function and a powerful start to the day. We usually mix our chia pudding first and while it is thickening up, prep our fruit toppings.
Put the chia seeds and milk in a bowl and stir with fork for 30 seconds to incorporate all the seeds and the milk and then leave it rest and sit for 10-15 minutes or overnight
Prep your fruit by chopping it into bite size pieces – kiwi, strawberry, raspberry, blueberries, banana, kaki fruit, apple, pear to name a few..
Once the chia seeds have been soaking for 10-15 minutes or so, use a fork and mix them for approx a minute breaking them up till they reach a nice lose consistency, you may need add a little more milk if too thick. Top the soaked chia seed pudding with your fruit, the teaspoon of almond butter and soy yoghurt. Arrange everything so that it looks really pretty and enjoy!
Here are 3 easy to make leek recipes that are easy to make and showcase how underestimated the humble leek can be. We make an beautiful turkish leek dish from our Brothers mother in law, a baked leek pastry with pesto and Charred leek open topped sandwich with Kimchi mayo
Prep time : 10 mins| Cook time : 35 mins | Total time 45 mins Makes: 10 Servings| Difficulty: Medium
Leek is such an under-appreciated vegetable. When most people think of leek they think of leek and potato soup or some stringy undercooked green vegetable. However underneath this misunderstanding is one of the most succulent and elegant vegetables. Its really versatile in that it bakes really well, steams wonderfully and chars and fries beautiful to release those caramelised notes. Steaming tends to really highlight how juicy and soft and melt in your mouth a leek can be. Roasting or baking if not too baked tends to showcase a slight crispy or caramelised exterior with a soft buttery sweet interior and frying then to be a lovely blend of both these.
Often in the UK and Ireland we just use the white of the leek and in northern Spain only the green of the leek is used as it is more nutritious. We recommend that you use all of the leek, the white part is softer and more delicate whereas the green leafier part is more fibrous and takes a little longer to break down but beneath that tough exterior lies sweet buttery leek magicness! In terms of digestion the green of the leek is low FODMAP which means its low in fermentable carbohydrate so its easier to digest for anyone struggling with IBS or bloating, in contrast the white part is high FODMAP and like most vegetables in the allium family can irritate people with sensitive digestion.
Leeks tend to be the perfect funnel for catching dirt as they grow so always give them a good wash of often sediment hides in the middle.
In these recipes we cook 3 dishes to showcase the adaptability and elegance of one of our favourite vegetables.
Other Leek recipes that you will love
Here is a simple version of the stereotypical leek and potato soup that is really good.
This chocolate biscuit cake is a great beginner cake that is always one of our favourites
Baked leek open topped pastry with pesto
A wonderful easy to make really delicious treat that looks so impressive and is so delicious. If you’re gluten free you can easily find gluten free puff pastry in most supermarkets in the frozen aisle.
Takes 30 minutesminutes
Serves 2
Ingredients
2leeks
1/2sheet puff pastry 160g
4tbsppesto of choice
1/2red pepper
1/2avocado
Fresh thyme
2tbspolive oil
1tbspmaple syrup
Salt
Instructions
Preheat the oven to 200 degrees C
Cut the pastry into 4 even sized rectangles or squares. Using the baking parchment that the pastry came in, line half a baking tray and put the 4 pastry pieces on to this baking parchment ensuring they are space out so they don’t touch. Spread a generous covering of the pesto onto each of the pastry pieces, leaving 1cm as a perimeter around the pastry. Slice the red pepper and add 4 slices on top of the pesto on each piece of pastry. Slice the leeks lengthwise in half and then slice into 6cm batons, you want 8 pieces of leek. Carefully wash them to ensure they hold their shape. In a bowl add the leeks along with a generous pinch of sea salt, the olive oil and the maple syrup and carefully mix ensuring the leeks hold their shape. Add the leeks sliced side down onto the uncovered part of the baking tray. Ensure everything has enough space.
Add to the oven and bake for 20-25 mins until the pastry is golden and the leeks are tender.
Remove from the oven. Remove the stone from the avocado and using a spoon scoop it out of the skin onto a chopping board, slice into 8 slices and add 2 slices to each pastry piece.
Using a spatula carefully add the leeks on top of each of the pastry pieces open side facing up. Sprinkle with a light dusting of chilli powder and enjoy!
This is a Turkish dish that we first ate when we were over in Turkey when our brother Darragh’s mother in law, Fevziye, cooked it for us and we loved it! Like other vegetable and oil based dishes of the Mediterranean region, also called “zeytinyağlılar” (zay-TIN’ yah-LUH’-lar) in Turkish. We adapted this dish to make it quicker cooking while still ensuring it tastes elegant, delicious as well as wholesome.
Charred leek open topped sandwich with Kimchi mayo
This simple sandwich showcases the quick and delicious possibilities of fried leeks. While the idea of leek on a sandwich might seem unusual, the combination of creamy, spicy kimchi mayo and a dusting of dukkah works beautifully.
Takes 15 minutesminutes
Serves 2
Ingredients
1large leek
2slicesof sourdough bread
2tbspvegan mayo
3tbspKim chi
1tbspof kimchi juice(the juice in the kimchi jar)
3cherry tomatoes
1tbspdukka (or za’atar or gomasio)
Instructions
Prepare the Leeks:Trim and wash the leek, slicing it into 1.5 cm thick slices (medallions). Rinse thoroughly, ensuring the leeks hold their shape.
Fry the Leeks:Heat a non-stick frying pan over high heat. Add 2 tbsp of oil to the pan.Once the oil is hot, add the sliced leeks and fry for 3 minutes on each side until golden and caramelised. The leeks should be soft in the centre and almost buttery.If the leeks are cooked on the outside but hard inside, reduce the heat and carefully add 2 tbsp of water to the pan. Cover with a lid and steam for 3-4 minutes.
Make the Kimchi Mayo:While the leeks are cooking, mix the vegan mayo with the kimchi juice in a small bowl until well combined.
Prepare the Bread and Tomatoes:Spread a generous dollop of kimchi mayo on each slice of sourdough bread.Chop the cherry tomatoes into quarters and arrange them alongside the kimchi mayo on the bread.
Assemble the Sandwich:Carefully place the fried leeks on top of the kimchi mayo-covered bread.Sprinkle with dukkah (or your choice of za’atar or gomasio) for an added burst of flavour.
Serve and Enjoy:Serve the sandwiches immediately while the leeks are warm. Enjoy this unique and flavourful dish!
On average we breathe 25,000 times a day, and yet many of us are doing it completely wrong according to author and journalist, James Nestor.
“The majority of the human population have respiratory problems, chronic sinusitis, sleep apnea, snoring, asthma… we have completely lost touch with our basic bodily function. We can still live by breathing poorly but that doesn’t mean that we are going to be healthy.”
Episode 63 – James Nestor
James has spent the last several years researching and writing the best seller Breath, a novel which explores the million-year-long history of how the human species has lost the ability to breathe properly resulting in so many maladies. He traveled the world in an attempt to figure out what went wrong and how to fix it, turning the conventional wisdom of what we thought we knew about our most basic biological function on its head.
James even volunteered as one of two to have a 20-day test conducted on him, taping his nose for the first 10 days only breathing through his mouth, and only breathing through his nose for the last 10 days. What he and the test discovered was astonishing!
Needless to say ever since we recorded this episode we have been consciously breathing! Drawing awareness to how our breath changes from when we walk, and run, to when we sit, to when we are on our laptops. We have been amazed at what we have found out.
A fascinating conversation that will transform the way you breathe!
Lots of Love,
Dave & Steve x
Available now from all good podcast providers:
To find out more about James and his work visit his website:mrjamesnestor.com
A super easy and tasty mushroom ragu with walnuts quite like a spaghetti bolognese, the walnuts and mushroom add a lovely bite, best served with wholemeal spaghetti for a higher fibre healthier meal
Prep time : 5 mins | Cook time : 15 mins | Total time : 20mins| Makes: 3 Servings| Difficulty: Medium
A Ragu is normally a meat based sauce served with pasta, here we make our own “meat” for this mushrooms ragu by finely chopping mushrooms and walnuts and adding some tamari/ soy sauce to give a lovely umami flavour. The walnuts and mushrooms add a lovely bite and texture as well as a lovely “meaty” feel to this traditional dish. If you can use wholemeal pasta such as spaghetti or penne or fusilli as it is higher in fibre which will function as a prebiotic feeding the bacteria in your microbiome and hence helping you to have a more resilient immune system. This dish is easy to make and make a great family or sharing meal. If you do want to make this dish gluten free just use brown rice pasta and ensure to use a wheat free tamari or soy sauce. Bread and pasta go so well together so we like to serve this with some sourdough from our bakery.
Other delicious healthy recipes like this, Mushroom Ragu:
A super easy and tasty spaghetti bolognese, with walnuts and mushrooms adding a lovely bite. Best served with wholemeal spaghetti for a higher-fibre, healthier meal.
Takes 20 minutesminutes
Serves 3
Ingredients
300gwholemeal spaghetti
1tbspoil
2small red onions
2clovesgarlic
2carrots
100gwalnuts
200gmushrooms
2tbsptamari
2tbsptomato purée
2tbspmaple syrup
680gjar of tomato passata
4tbspwater
Instructions
Fill and boil the kettle. Cook the pasta according to the packet instructions.
Peel and finely dice the red onions and garlic, and chop the carrots into small 1cm dice. Chop the mushrooms and walnuts into roughly 1cm cubes.
Heat a wide-bottomed non-stick pan over high heat. Once hot, add 1 tbsp of oil and the diced onions. Fry for 4 minutes until golden, stirring regularly. Add the garlic and cook for 1 minute. Add the chopped carrots with a pinch of salt and 4 tbsp of water. Put the lid on and allow to steam for 2–3 minutes, stirring occasionally.
Add the walnuts and mushrooms to a bowl and mix well with the tamari. Then, add the walnuts and mushrooms to the pan and fry for 3–4 minutes, stirring occasionally.
Add the tomato purée, maple syrup, and tomato passata, and mix well. Cook for a further 2 minutes until heated through.
Drain and rinse the cooked pasta, then add it to the tomato sauce and mix well. Taste and adjust the seasoning to your liking.
Serve with some bread and enjoy!
Notes
Beat the Bloat: Replace the garlic and onion with the green part of 1 leek.
Here is a brilliant way to make your own best probiotics for gut health at home by fermenting some fruit and veg to preserve them but also develop lots of beneficial bacteria
Prep time : 10 mins| Ferment time: 3-10 days |
| Makes: 20 Servings| Difficulty: Medium
Probiotics are living microorganisms that are good for you, especially your digestive system. Here we make our own best probiotics for gut health, by using a method known as lactic acid fermentation or lacto fermentation to naturally ferment vegetables. The beauty of this method is that it’s so easy to apply and it works with virtually all vegetables and fruit. This fermentation process traditionally was used to preserve veg throughout the year but through the fermentation process it also develops more bacteria which are great probiotics and also prebiotics due to the high fibre content in the veg themselves.
We use a 2% salt solution method which makes it super easy to adapt to whatever volume of veg or even fruit you are fermenting. This basic method is applied when fermenting any fruit or veg. You can add some flavour agents such as garlic, ginger, turmeric, chilli and herbs or spices to give each ferment more personality.
The 2 secret ingredients to dictate the speed and the acidity of the ferment are TIME and TEMPERATURE. As a rule of thumb the longer you ferment anything the more acidic it will become and the more broken down the fruit or veg will become. The warmer the room the quicker the fermentation process. As in when fermenting in a cold room it will take much longer for them to become acidic than when compared to a warm room.
The basic method as mentioned which works for virtually all fruit and veg is to prepare your fruit and veg into which ever size you want it to be, as in grate your carrots or finely slice the cabbage etc. Remember the smaller you slice your veg and fruit the quicker it will ferment. Weigh your veg and then multiply this weight by 2% to find out the weight of salt that is required. The simply add the prepared veg to the jar you are going to use for fermentation, add the salt and cover with water so that the veg is submerged under water. Close the lid lightly so that it stops bacteria entering but that there is enough room for gases to escape. Leave to ferment for a week and taste it each day until it reaches your desired level of acidity and the veg is soft enough. Then store in the fridge to slow down the fermentation process and enjoy!
FAQ – frequently asked questions
Can I ferment fruit
Yes you can, it results in a salty acidic slightly sweet fruit, if the fruit is soft generally it will go to mush so try to choose firm fruits such as plum or apples work well.
Do it all have to be submerged underwater?
Yes it does as otherwise there is a risk that mould will form. Often a weight or stopped is used to keep the veg down underneath the water, you can use a clean stone to do this.
What happens if it develops mould?
Generally the mould only develops in the part that is above the water level, just remove this and discard and all under the water should be fine, but always check.
How long does it take to be ready?
As mentioned above time and temperature dictate the amount of time required. The warmer the room the quicker the fermentation and the longer you leave it to ferment the more acidic and broken down the veg or fruit will be. Just taste a little to get an idea if it is ready and over time you will leave what is the best time frame to reach your desired results.
Can i over ferment my veg?
You can indeed, when a veg is over fermented it will lose its colour and break down in mush and be super acidic.
How do I store my fermented veg?
Once you are happy that there are fermented enough just put in a sealed jar and store in the fridge, they will continue to ferment but much slower.
Other recipes you may like, with beneficial prebiotics for gut health
our easy to make Spaghetti Bologneseis delicious and easy on your digestions
This vegan kormais again light on your digestions as well as a total crowd pleaser
Homemade Probiotics – how to ferment all vegetables – the easy way
Here is a wonderful easy method to ferment you veg, here we have 450g of mixed veg but you can mix and match depending on what veg you have.
Takes 10 minutesminutes
Serves 20
Ingredients
200gcarrot
100gpak choi
20gginger
2clovesof garlic
2red onions
Instructions
Firstly let’s prepare our veg, finely slice the carrot and the pak choi, peel and finely slice the ginger. Leave the garlic whole.
Weigh the veg, which comes to approx 450g. Multiply the amount by .02 or 2%, which gives you 9g, which is the amount of salt required. Gather your 9g of salt.
Get a clean jar to ferment in with a matching lid.
Add the prepared veg along with the salt and cover with drinking water. Ensure all veg is submerged under the water. Ensure to date your ferment so you remember when it was started. Close the lid not too tight so that gases can escape but also tight enough to stop bacteria entering.
Leave to ferment on your kitchen counter outside of direct sunlight.
Taste every couple of days until it reaches your desired level of acidity and the veg is broken down enough. Enjoy!
Here are 3 easy to make aubergine recipes that are easy to make and showcase how wonderful Aubergines can be. We make an easy to make aubergine curry, aubergine bacon sandwich and Baba Ganoush and fabulous roasted aubergine dip.
Prep time : 5 mins| Cook time : 30 mins | Total time 40 mins Makes: 10 Servings| Difficulty: Medium
Aubergine also known as egg plant got its name as one of the original varieties is small and white and literally looks like an egg growing on a plant hence the name eggplant. Aubergine is part of the nightshade family and many years ago it was believed to be poisonous, even the Italian word for Aubergine is Melanzana which directly translates as “apple of madness” as it was believe if you ate some aubergine you would go mad as its closely related to many poisonous nightshade plants.
Botanically, Aubergine is actually a berry. Information would classify it as a fruit but wisdom would not include it in a fruit salad! Gastronomically it’s classified as a vegetable. Another strange use of aubergine in 5th century China is that aubergines were used to dye teeth to give them a metallic look that made them gleam and shine!
In terms of cooking, aubergines are very divided, some people love them and others despise them, even a friend Niall refers to them as “devils food!”. We believe that the reason many people hate aubergines is that they have not been cooked properly. A badly cooked aubergine is undercooked and rubbery or even chewy in mouthfeel, however when an aubergine is cooked properly it is soft, melts in your mouth and almost explodes with softness and flavour. An aubergine is quite spongy inside so its the perfect vessel for soaking up flavour. Some of our favourite ways to cook aubergine is to roast them with simply olive oil and salt or add a splash or olive oil and tarmari/ soy sauce or olive oil and a splash of lemon juice or apple cider vinegar. Below we cook aubergines 3 ways to showcase its versatility and how wonderful it can be.
We charr it and fry it to make some aubergine bacon to show that it caramelises great and then add a smoky, sweet umami dressing to showcase how it functions as a wonderful carrier for flavour.
We roast it whole and scoop out the flesh to use to make one of our favourite dips Baba genoush.
We braise it in to show how it can be cooked quickly to make a beautiful aubergine and butterbean curry.
Other Aubergine recipes that you will love
This Aubergine Parmigiana recipe is a wonderful showcase recipe the show how delicious aubergines are as well as being easy to digest
This chocolate biscuit cake is a great beginner cake that is always one of our favourites
Braised Aubergine and butterbean curry
This low-calorie, super easy dahl is one of our most popular recipes! Serve with toasted pitta breads and some brown rice for a wholesome, satisfying meal.
Takes 20 minutesminutes
Serves 4
Ingredients
1aubergine
1white onion
2clovesof garlic
½thumb sized piece of ginger
1red pepper
3tbspof tamari (or soy sauce)
3tbspof water
1x 400gtin of butter bean or bean of choice
1x 400gtin of chopped tomatoes
1x 400gtin of coconut milk
2tbspof curry powder
½head of pak choi
½a lemon
For serving
Toasted wholemeal pittas(or fresh coriander)
Instructions
Prepare the Vegetables:Peel and finely chop the onion, garlic, and ginger. Cut the aubergine into 1 cm cubes. Slice the red pepper into thin strips and finely slice the pak choi. Drain and rinse the butter beans.
Sauté the Onion:Heat a large, wide-bottomed non-stick pan over high heat. Once hot, add the onion and fry for about 4 minutes, stirring regularly, until it starts to turn golden. Add the garlic and ginger and cook for another 1-2 minutes.
Cook the Aubergine:Add the cubed aubergine with a pinch of salt to the pan and cook for 2-3 minutes, stirring regularly. When the aubergine begins to release moisture, add the sliced red pepper and continue cooking.
Braise the Vegetables:In a small mug, mix the Tamari and water. Add this mixture to the pan and cover with a lid to trap the steam, transitioning from frying to braising. Stir occasionally. If the aubergine starts to stick, add an additional 2-3 tablespoons of water and scrape up any bits sticking to the pan. Cook for approximately 6-8 minutes, until the aubergine becomes soft and tender (it should not be rubbery—if it is, cook for a bit longer).
Add the Liquid Ingredients:Once the aubergine is soft, add the chopped tomatoes, coconut milk, butter beans, and curry powder. Stir well and cook for about 3 minutes to combine all the flavours.
Finish the Curry:Add the pak choi and the juice of half a lemon. Stir and cook for another 1-2 minutes, allowing the pak choi to wilt slightly.
Adjust the Seasoning:Taste the curry and adjust the seasoning to your liking by adding more salt, black pepper, lemon juice, chilli, or any additional aromatic spices.
Serve:Serve the curry with toasted wholemeal pittas or fresh coriander, or alongside your favourite grain such as brown rice. Enjoy!
The idea of aubergine bacon might sound a little far fetched however here we use aubergine as the main carrier of the typical smoked, umami, maple flavours. We use a griddle pan however a flat frying pan will work fine too.
Takes 15 minutesminutes
Serves 2
Ingredients
1Aubergine
1tbspoil
3tbsptamari/ soy sauce
1tbspmaple syrup
½tspsmoked paprika
2slicesof sourdough bread or bread of choice
4tbspvegan mayo
2slicesof vegan cheese of choice
2tbspof sauerkrautwe use red sauerkraut
Instructions
Slice the aubergine in half lengthwise and place each half face down and slice into thin ½ cm slices. Add to a bowl and sprinkle with ½ tsp of salt and 1 tbsp of olive oil and mix well.
Heat a griddle pan or non stick frying pan and once hot add the aubergines and cook for a 3-4 mins on each side until they have char lines and the colour of the flesh changes from white to an almost translucent light brown colour or beige. If in doubt taste a little and it should be a melt in your mouth texture. In a mug mix together the tamari, maple syrup, smoked paprika and 1 tbsp of oil. Once the aubergine are cooked, turn off the heat and add the dressing it should have enough residual heat to caramelise the dressing, spread the dressing around so that each aubergine is well coated on both sides. Repeat with any remaining aubergines and once cooked and dressed remove from the pan and set aside to assemble your sandwich.
Take the 2 slices of bread and spread the vegan mayo on both sides. Add the vegan cheddar and the sauerkraut and add a number of slices of the aubergine bacon, bring the sandwich together and enjoy!
This is one of our favourite dips, it’s so easy to make and the wonderful notes of charred aubergine flesh mixed with tahini, lemon, garlic and olive oil make it burst with flavours from the Middle east. The beautiful thing is that you don’t need a blender to make, you can just simply mix with a fork in a bowl, this will last 5 days in the fridge but realistically you will devour it before then.
Takes 45 minutesminutes
Serves 4
Ingredients
2medium aubergines
70gTahini – 2-3 tbsp
juice of 2 lemons
1Garlic clove
1tbspOlive oil
1tspsalt
Pinchground pepper
¼tspSumac or chilli powder- optional
Instructions
Preheat the oven to 220 C fan, cut eggplant in half lengthways, rub a little oil on the inside of the aubergine and place on a baking tray flesh side down, sprinkle with salt and cook for 40 mins until the aubergine is charred and collapsed and is super soft. Or if you have a gas stove you can cook the aubergine directly on an open flame, turning occasionally, for approx 15 minutes or until charred and collapsed and super soft inside. Allow to cool for a few minutes until you can handle them, into a medium mixing bowl, scrape out the soft flesh from the aubergine ( it should come away easily from the skin. Add the remaining ingredients and mix well. Taste and season with lemon, salt or heat to your preference. Serve in a bowl with a splash of olive oil and sprinkle on some sumac or chilli powder and enjoy!
Nearly 3000 years ago Hippocrates was attributed to saying this, however looking at modern culture, the western diet and medicine it would appear we didn’t hear it?
This week we bring back our friend, collaborator and gut mastermind, Consultant Gastroenterologist, Dr Alan Desmond.
Episode 62 – Dr Alan Desmond
Certified in both Gastroenterology and General Internal Medicine, Dr Alan has a specialist interest in the role of diet in the prevention and treatment of digestive diseases. Having spoken at numerous international conferences, a member of the Royal College of Physicians of Ireland, and a fellow of the Royal College of Physicians, London, Alan has published several influential research papers in the field of Inflammatory Bowel Disease. And now author of the best-seller, The Plant-based Diet Revolution.
With more than 70% of our immune system found in our gut our overall health is fully dependent on it thriving. However, the modern western diet with its processed foods, high sugar content, high meat and dairy consumption is so alien to our gut microbiome and digestive tract that diseases and discomforts such as IBS, bloating, SIBO, constipation, gastritis amongst other gut-related issues are now considered normal.
“One in 5 Americans have gastritis disease“
Yet what are we doing to prevent this?
A topic that always amazes us, and an area that we are forever curious about, this conversation is packed with life-changing information.
We hope you learnt as much as we did and if you are interested in learning more and improving your gut health we have a special offer on our course The Gut Health Revolution, starting 11th April.
These Flapjacks are easy to make and so tasty, we use coconut sugar, oats and maple syrup to make them low GI than other flapjacks, these are vegan and just use gluten free oats to make them gluten free
Prep time : 10 mins| Cook time : 30 mins + 10 mins cool time | Total time : 50 mins | Makes: 12 Servings| Difficulty: Easy
These are so tasty, going to school mom just to give us healthy flapjacks like these and we used to adore them, the are easy to make and make a nice healthier treat! For those who don’t know flapjacks or healthier flapjacks they are oat based biscuits that are typically high in fibre due to the main ingredient being oats. We use coconut sugar and maple syrup here as the sweeteners, if you don’t have coconut sugar just use brown sugar. The last ingredient is vegan butter which is widely available in most supermarkets. If you cant get vegan butter just use margarine or vegetable oil and use less to avoid the flapjacks being greasy, we recommend 110g or 110ml instead of the 150g of vegan butter in the recipe below. The make the flapjacks chewier just back them for less time such as 20 mins and for crispier flapjacks bake them for longer such as 30 mins.
Other desserts of treat recipes like these flapjacks
This chocolate biscuit cake is a great beginner cake that is always one of our favourites
Flapjacks with 4 Ingredients
These easy, tasty flapjacks are made with coconut sugar, oats, and maple syrup, giving them a lower glycaemic index than traditional flapjacks. They’re vegan and can be made gluten-free by using gluten-free oats.
Takes 40 minutesminutes
Serves 12
Ingredients
300gjumbo oats
150gvegan butter
50mlmaple syrup
125gcoconut sugar or brown sugar
Instructions
Preheat the OvenPreheat the oven to 160°C (fan-assisted) or 180°C conventional.
Prepare the Dry IngredientsIn a large bowl, combine the oats and coconut (or brown) sugar. Stir well to ensure even mixing.Create a ‘well’ in the centre of the dry ingredients.
Melt the ButterGently melt the vegan butter over low heat until fully liquefied.
Combine Wet and Dry IngredientsIn a separate bowl, mix the melted butter with the maple syrup.Pour the wet mixture into the well of the dry ingredients and stir until fully combined.
Prepare the Baking TrayLine a 23 x 18 cm brownie tray with parchment paper.Add the flapjack mixture, pressing it firmly into the corners and flattening the surface with the back of a spoon to ensure it’s well compacted.
BakeBake in the preheated oven at 160°C fan (or 180°C conventional) for 30 minutes, until golden and chewy.
Cool and PortionRemove from the oven and allow to cool in the tray for 10 minutes.While still warm, cut into 16 squares or your preferred portion size. Leave to cool completely in the tray before removing.
Store and EnjoyStore in an airtight container at room temperature. Although they’re best eaten within 7 days, they rarely last that long!
Probiotics – should I take them? This is a question that pops into many peoples head particularly after a dose of antibiotics. Dr. Alan Desmond, consultant gastroenterologist answers this question here with some practical tips of what to do to help build up your gut health.
You don’t need a probiotic supplement to ‘balance’ your gut microbiome.
The human gut microbiome consists of a vast diversity of microscopic organisms and is a crucial player in gut and overall health
The bacteria, yeasts, viruses, and archaea, of the gut microbiome evolved between 2 and 4 billion years ago. They’ve been with humans on every single step of our own 7-million-year evolutionary journey
Humans and our gut bugs, we go way back! So it shouldn’t surprise you that to learn that you don’t need probiotic supplements to optimise or ‘balance’ your gut microbiome.
Despite a thriving probiotic industry – one that is worth a massive $70 billion a year. There is surprisingly little evidence to support the health claims often made by probiotic companies [1]. The current American Gastroenterology Association Guidelines indicate that in the vast majority of cases we should not prescribe probiotics to adults in an attempt to improve their digestive health or well-being [2].
Here’s Dr Alan’s age-old recipe for a healthy and diverse gut microbiome: Eat a variety of plants – more than 30 a week is a great start. Spend time in nature. Spend time with friends if you can. Get enough sleep. Exercise. Avoid unnecessary medications. Add some fermented foods to your plate. No expensive supplements required!
How do antibiotics affect your gut?
If you have recently required a course of antibiotics – don’t panic, your gut microbes are tougher than you think! Some commonly prescribed antibiotics including amoxicillin and nitrofurantoin which have almost no measurable effect on our gut microbes. While many other antibiotics can drastically reduce our gut microbial diversity. In most cases they will have bounced back to normal – or near normal – within a few months. The above tips will help and there is no need to add a probiotic supplement to the mix. This may even slow down the recovery of your normal gut microbial mix.
This is the best prebiotic superfoods stew that is super easy to make and is great way to get more fibre rich superfoods to build more probiotic superfoods for better gut health
Prep time : 5 mins | Cook time : 15 mins | Total time : 20mins| Makes: 4 Servings| Difficulty: Medium
Here are our favourite 5 prebiotic superfoods for better gut health; our “gut” or microbiome is a term that refers to the collection of bacteria, yeast, fungi and archaea that exist in our large intestines. We have approx 100 trillion of these microorganisms and yet we only have approx 10 trillion human cells. In a weird way we are more bacteria than we are human, sounds kind of strange doesn’t it! 70% of our immune system and much of our human biology is controlled in our microbiome. One of the best things we can do for gut health is to eat prebiotic foods, like these Prebiotic superfoods for better gut health. A Prebiotic is food to nourish the bacteria that keep us healthy and strong. Foods that are high in fibre are great prebiotics. According to the American Gut project, the single biggest thing you can do to improve your gut health is to eat plant based foods and the second thing is to eat a diversity of plant based foods. The magic number in terms of diversity is to eat more than 30 different plant based foods each week. Latest research says that only 1 person in 250 actually reaches the recommended 30 different plant based foods per week. Here are our 5 favourite prebiotic superfoods for better gut health and lovely recipe for a delicious sweet potato and white bean stew
Other gut healthy recipes like this, Prebiotic superfoods for better gut health
This delicious stew is easy to make and packed with prebiotic superfoods to promote better gut health!
Takes 20 minutesminutes
Serves 4
Ingredients
3clovesgarlic
600gSweet potato
400gLeeks
1x 400g tin of coconut milk
1x 400g tin of chopped tomatoes
250gPack of precooked brown rice
1x 400g tin of cooked cannellini beans
1x 400g tin of cooked lentils
1lemon
Instructions
Prepare the vegetables:Chop the leeks and sweet potatoes into similar-sized pieces. Peel and finely dice the garlic. Ensure the leeks are thoroughly washed to remove any sediment hiding in the green parts. Drain and rinse the beans and lentils.
Cook the leeks and sweet potatoes:Heat a wide-bottomed non-stick pan over medium-high heat. Once hot, add the chopped leeks and fry for 2-3 minutes. Then, add the garlic, sweet potatoes, and a generous pinch of salt. Stir and cook for 1 more minute.
Steam the sweet potatoes:Add 50 ml of water to the pan, stir, and cover with a lid. Leave the sweet potatoes to steam for 7 minutes, stirring occasionally to prevent sticking. If the mixture starts to stick, add 2 more tablespoons of water and scrape any browning from the bottom of the pan.
Add the beans and lentils:Once the sweet potatoes are soft and cooked through, add the drained lentils and cannellini beans. Mix well to incorporate.
Finish with coconut milk and tomatoes:Add the chopped tomatoes, coconut milk, the zest of half a lemon, and the juice of half a lemon. Stir well to combine.
Taste and season:Taste the stew and adjust the seasoning to your liking. Add more salt, ground black pepper, chilli flakes, or tamari/soy sauce for extra flavour.
Serve and enjoy:Serve the stew with precooked brown rice and enjoy the gut-friendly, nutritious meal!
Our aim is to take you step by step and teach you the simple, easy and delicious tools and techniques so you can make your own plant-based meals, optimise your health through plant-based nutrition and get inspired with our mouthwatering recipes.
It might seem daunting for any newbies out there but trust us, we have been doing this for over 20 years! Once you get over the initial hump – It’s easy, it’s super affordable, it’s so so good for you aannd it’s damn tasty!
So let’s begin….
WHY GO PLANT-BASED?
We all want to be healthy and happy, it is universal – to want to wake up in the morning with energy, feeling happy and confident in your body.
What you eat have a massive impact on how you feel, your energy levels, your weight, your confidence and almost every aspect of your health and wellbeing.
If I were to tell you that the food choices you make will impact nearly every decision you make in your life, would you believe me?
A whole food plant based diet can have one of the most positive transformations on your own health and wellbeing, a monumental shift, the likes you only experience a few times in your life.
When you choose to love your body by giving it food that will truly nurture it, energise it, revitelise and make it glow, it has a major knock on effect. You begin to reflect on all aspects of your life. All the choices you make. Are the decisions I am making good for me? If I care to nurture my body with vegetables then why am I smoking? If I care to eat whole grains and fresh fruit then why don’t I move my body more?
Eating well gives you the energy and appetite to make healthier choices, and the best thing about healthier choices is, they tend to also be the healthier choice for the planet – A win win!
In this article we will explain the basics of a wholefood plant-based diet, show you how it can help improve your heart health, your gut health, your skin, it will even help you reach your happy shape. It will do so much more than you are expecting it to do. The domino effect it has on all aspects of your life we have personally experienced and helped thousands and thousands of people from across the globe experience through our online courses and on going support.
Disclaimer! Progress over perfection
In case you are worried and think this is about perfection you are wrong! This is very much about ‘progress over perfection’ it’s about taking one step at a time and eating more whole plant foods today than you ate yesterday. Your changes need to be sustainable, there is no point in jumpring right in and going 100% whole food plant based and then within a week stop because it was not sustainable. It really is about eating more wholefoods and less about any ideology. One option could be to start with your breakfast and optimise this. This is 30% of your meals – you could eat porridge with fruit compote and granola or chia seed pudding..the options are endless. Once you have got the hang of eating a healthy wholefood plant based brekkie then move onto lunch and go from there. And should you decided to keep eating meat along with all your veg, don’t see this as a defeat, it’s not! You are doing brilliantly! Fair Play!
What is a wholefood plant-based diet?
The words ‘wholefood plant-based diet’ may be confusing but basically ‘wholefood’ means eating foods that are ‘whole’ and unrefined, as close to their natural form as possible.
‘Plant based’ refers to foods from plants so it excludes animal based foods such as meat, fish, poultry, dairy, eggs.
A wholefood plant based diet consists of:
Fruits – all types of fruit are great for you (apples, pears, bananas, oranges etc..)
Vegetables – All veg are super healthy for you (broccoli, cauliflower, kale, swete etc.)
Beans – highest source of fibre in our diet and powerhouses in terms of nutrition (, butter beans, kidney beans, canellini beans etc.)
Legumes (lentils, chickpeas, split peas etc.)
Wholegrains (‘brown’ carbs rather than ‘white’ carbs or whole carbs as opposed to refined carbs)
Nuts (raw nuts – not the roasted and salted type or the flavoured candied type nuts)
Seeds (raw seeds such as sunflower, pumpkin, sesame, chia, flax etc.)
Vegan diet vs plant-based
The terms ‘vegan’ and ‘plant-based’ or ‘whole food plant based’ can often be mistaken for meaning the same thing, but this is not necessarily true.
A vegan diet is one that does not include any animal products or animal by-products, but that does not necessarily mean it is a healthy diet. You could eat a vegan diet and live off chips, vegan biscuits, dark chocolate and cola and still be considered a vegan, but this is not any healthier than the standard western diet.
A wholefood plant-based diet also does not contain any animal products but it is one that centres on whole, unrefined and unprocessed whole plant foods, and is made up of fruits, vegetables, wholegrains, legumes, nuts, and seeds.
A whole food plant based diet excludes any animal-based foods – no meat or fish.
By animal based foods we mean beef, lamb, chicken, turkey, ham, salami, sausages, bacon and even fish too. That is red meat, white meat and fish – basically any food that had a face or a mother (sorry for being so crude!).
Animal-based foods are excluded because they are:
High in saturated and trans fat: both of which are considered the ‘bad’ fats that are linked to heart disease and diabetes.
Containing no fibre: remember fibre is central to good gut health, healthy weight, brain health.
Contain cholesterol: Excess cholesterol is associated with increased risk of heart disease. Our bodies produce all the cholesterol that we need, we do not need any extra from our diet.
Very low in antioxidants (the only antioxidants they contain are from the plants the animals consumed).
Low in vitamins and minerals compared to plant based foods: see table below
Often contain antibiotics and hormones: Approx 80% of antibiotics used globally are used in animal agriculture along with growth hormones. Parts of these end up in the meat and are believed to have an impact on your health particularly your gut health.
Animal based foods contain only 2 of the 3 macronutrients: fat and protein. They are missing the number one source of energy for your body: carbohydrates. Whereas whole plant foods consist of 20-80% of their calories coming from carbs giving you a slow sustained energy release.
Here’s Some Recipes You’ll Love
Here are some delicious recipes that are packed with prebiotic fibre so great for your gut. If you want to make them easier on your gut choose our low FODMAP recipes.
A wholefood plant based diet is the only diet proven to reverse heart disease [1]. Heart disease is the leading cause of premature death in both men and women globally, and it is largely preventable and reversible [2].
There are many reasons why a plant based diet is so effective at preventing and reversing cardiovascular disease. Animal foods are high in dietary cholesterol and saturated fat both of which are linked to increased risk of cardiovascular disease [3]. Refined and processed foods are also high in saturated fat, excess salt and sugar and have also been linked to increasing the risk of heart disease[4]. Replacing these foods with whole plant foods you can lower your cholesterol level, lower your blood pressure, lose weight and reduce your risk of heart disease.
We started running our Happy Heart course upstairs in our cafe back in 2008. We had been eating a wholefood plant-based diet for about 7 years and felt the benefits so wanted to put it to the test. We had read about Dr. Dean Ornish’ lifestyle heart trial, where he showed in clinical trials that in 83% of his cases many of the indicators for heart disease were not just halted but were actually reversed by eating a wholefood plant-based diet over the year of his study. Today we have had more than 20,000 through our Happy Heart course in more than 73 countries with results in 4 weeks that often leave people amazed.
[CASE STUDY]
“For the best part of 20 years (half my life!) I’ve been trying to reduce my cholesterol. I have a family history of heart disease, heart bypasses and all sorts of heart-related health adventures. I’ve tried lots of different ways to control my cholesterol.
From exercise (I’ve competed in marathons and triathlons) to diet (from drinking plant sterol yoghurts to going pescetarian) but have failed to find anything that will have much of a lasting impact.
With the arrival of my daughter into my life, the need to do something to avoid the threat of a heart attack became more urgent. Knowing how anxious I was about this, my siblings very generously bought me The Happy Heart course as a birthday gift.
It was life changing. The plan was easy to stick to. The recipes are tasty, and practical, and the results speak for themselves. My cholesterol levels almost halved and I lost more than 4 kilos in weight. I felt physically and metaphorically lighter – like the bogeyman of heart disease had been banished. It was hugely emotional.
Since then, I’ve continued to lose weight and have convinced other family members to follow in some of my footsteps, and their results have been equally exciting. I owe The Happy Pear lads a huge debt of gratitude for nothing less than adding what I hope will be another number of happy and healthy years to my life” – Patrick Cannon
[/CASE STUDY]
“ I lost about 10lbs during the course and I have more energy now. The focus of the course wasn’t on eating less and being hungry, it was about cooking tasty food and being full. I definitely cook more and when snacking, I choose healthier alternatives. I don’t crave chocolate and biscuits like I did before. I won’t be going back to my old diet. I will only be expanding my Happy Heart-friendly recipes and eating more veggies than ever before!” – Vicki Schofield
[/CASE STUDY]
Happy Shape
As a society, our weight has been on the rise over the last number of decades. Today at least 4 out of ten people in the UK and Ireland are overweight [8] with nearly half of those obese. We would like to think that this is not the case with kids, but unfortunately even childhood obesity is on the rise for the fourth decade in a row[7].
A whole food plant based diet is one of the most effective ways to help you to lose weight and keep it off [5]. Genuinely. We have seen this be the case for thousands of people. How is it so effective, we hear you ask?
Energy density
Gym vs eating – losing weight starts in the kitchen and not in the gym
Not all calories are created equal
Fibre
Why it works so effectively
A whole food plant based diet is naturally high in fibre, why is fibre important? Well, fibre actually fills you up and keeps you full while naturally being low in calories [6], foods that are high in fibre are generally wholefood plant based and tend to be high in water and low in calories also. Studies have shown that if someone increases fibre intake by 14g they will consume 10% less calories [9] By complete contrast animal foods and processed foods are extremely low in fibre and high in calories. By eating a whole food plant based diet it means you can eat a large volume of food while not exceeding your calorie needs. That is why on a wholefood plant based diet you are encouraged to eat till you are satisfied, no calorie counting or portion control necessary.
“Since entering my fifties I have found that not only had my shape changed, but it seems much harder to shift the pounds, so I was looking for something different but sustainable.
Within a few days of starting a wholefood plant-based diet I felt lighter, less bloated, and I was delighted that everyone in the house was enjoying the food. Before the programme, I would regularly feel tired around 2 or 3 o’clock and reach for the tea and biscuits to give me a boost. However, by day 4 I noticed that the afternoon slump was gone.”
Ruth O’Leary
It’s great for your gut health (and therefore your immune system)
Thousands of years ago, Hippocrates, the father of modern medicine said, “All disease begins in the gut”. We prefer to say that ‘all health starts in the gut too’.
A wholefood plant based diet is hugely effective at improving your digestion and gut health [10]. 70% of your immune system cells are based in your gut [11]. Your gut consists of about 2kg of microorganisms such as bacteria, funghi, archaea, yeasts etc these are known as your microbiome, the health of these microorganisms is considered your gut health and is what directly influences your immune system cells. Eating high fibre foods is vitally important to encourage the healthy strains of bacteria and microorganisms, fibre is, in fact, a prebiotic to our microbiome, it is the food that our bacteria and microorganisms feed on and helps to encourage them to be healthy and flourish. As you probably know by now – whole plant foods are the best sources of high fibre foods [12] and therefore really encourage a healthy gut.
“I’ve had bloating for 30 years. This is the first time I have had 90% reduction of symptoms while eating 3 meals a day. At other times I had no symptoms because I was eating next to nothing. I think the main point for me is a whole food plant based diet gives me a way of life where I’m feeling healthy and therefore in balance with life. Head fog has gone, joint pain reduced, bloating 90% gone, mood stable, fluid retention reduced hugely. I was so unwell last Winter there was a suggestion of fibromyalgia which led me here, with a 9 year old I can’t be sick! My almost 18 year old has given up moo milk and is eating more plant based too”
Janet McCracken
“I feel mentally and physically lighter and stronger after the gut course. From the gut reset all the way through the re-introductions, I felt my digestion went from strength to strength. I have more energy and the recovery time from jet lag has diminished by many factors. On the course I found the knowledge, tools, community and motivation to plan, source and prepare the best possible food. I’m absolutely delighted I joined, I know I will be reaping the benefits for the rest of my life”
Captain George Edgeworth
CASE STUDY: The Devon South West Plant Based Challenge
In January 2020 we embarked on a study in the South West of the UK in Devon which we called The South West Plant Based Challenge. Our friend, Dr. Alan Desmond lives there and wanted to show the power of a plant based diet to his fellow medical professionals. We enrolled 75 doctors, nurses, dieticians and other medical professions. We went over to kick it all off and get these medical professions on a whole food plant based diet for 4 weeks. They did our online course (The Gut Health Revolution) and Dr. Alan and ourselves did weekly live video Q&A’s to support them. Almost every participant was eating an omnivorous diet before starting the course for an average of 49 years!
The findings after 4 weeks were as follows
Average total cholesterol drop was 20%
Only 35% of the group had normal cholesterol levels starting the challenge and 4 weeks later 77% of the group had normal cholesterol levels.
An average of 3.2kg weight loss (4.3% of body weight) across the participants with the biggest weight loss in the group being 9.5kg (11.9% body weight).
37% of the group started the challenge overweight/obese and after the 4 weeks only 27% were in the overweight/obese group.
When we looked at both high cholesterol and high BMI, those with the highest starting numbers saw the most impressive results (average 24% drop in non-HDL cholesterol and average 5.0kg weight loss). Its likely that these participants reduced their 5-year risk of coronary-vascular disease by at least a third.
Blood pressure reduced from an average of 121/76 to 114/74, as effective as prescribing a first-line blood pressure medication
74% of participants decided to make the switch to a plant-based diet permanently and even those who decided to continue eating meat significantly reduced the amount in their diets.
97% of participants thought they should offer a similar programme to their patients!
THE ENVIRONMENT
Eating a wholefood plant-based diet is the single biggest thing you can do to help the planet
Eating a wholefood plant based diet is one of the single most effective things you can do to help slow climate change [13]. Raising animals for meat or dairy is so much more intense in terms of water usage and land usage than plant based foods, a recent study showed that 83% of the world’s farmlands are used to raise animals yet this only accounts for 18% of the world’s food [14] . The Eat Lancet report found that ‘food is the single strongest lever to optimise human health and environmental sustainability on Earth and with fewer animal source foods confers both improved health and environmental benefits.’ [15]
You might think that getting an electric car or flying less is super important in terms of doing your bit to help the climate yet as an individual your food choices are the biggest lever you have.
This is a delicious high protein salad with sweet umami tempeh served on top of some fresh greens, sprouts, carrot and avocado served with some fresh sauerkraut
Takes 15 minutesminutes
Serves 2
Ingredients
100gmixed green leaves
50gmixed sprouts such as alfalfa and mixed sprouted beans
1carrot grated
1lemon juiced
10cherry tomatoes
1avocado
25gsauerkraut – we used crimson or red cabbage sauerkraut
150gtempeh
3tbsptamari/ soy sauce
1tspapple cider vinegar or vinegar of choice
1tbspmaple syrup
1/2tspsmoked paprika
1tbspmixed sesame seeds
1tbspfresh ginger chopped finely
Instructions
First start with the dressing mix together the tamari, vinegar, maple syrup, smoked paprika until well combined.
Grate the carrot and remove the avocado from its skin, remove the stone and slice into cubes. Slice the cherry tomatoes in half.
Slice the tempeh into 4 thin pieces.
Heat a non stick pan until hot and add 1 tsp of oil, next add the sliced tempeh and fry on both sides until golden this should take 3-4 mins, add the ginger and fry for another minute. Add the dressing and spread it around and turn the tempeh so that both sides are well coated. Add the sesame seeds and remove the pan from the heat.
In a large bowl add the washed greens, sprouts, grated carrot juice of 1 lemon and mix well, add the avocado and cherry tomatoes.
Carefully place the cooked tempeh on top and mix 2 tbsp of water to the pan and scrap out any remaining sauce along with any pieces of ginger or sesame, this will function as the dressing.
Often the idea of a high protein salad doesn’t sound that appealing but by frying up some sweet umami tempeh it add a wonderful grizzle and chew as well as a flavour bomb! Tempeh is originally from Indonesia and if you cant find it tofu will work fine. Tempeh is high in protein so perfect for this high protein salad. Ensure to use any left over sauce in the pan as the dressing for this salad. This makes a great lunch or light dinner. If you do make it ahead of time just ensure the tempeh has cooled fully so it doesnt cook the leaves, and also squeeze juice of 1/2 a lemon on the avocado to prevent it from browning. If you dont have any sauerkraut it is easy to make yourself however replace with some similar acid food such as some picked cucumber or even some capers go lovely
How do you improve gut health, what is gut health and why is it so important? This is an in depth article where we deep dive into all things gut health, microbiome, bloating and FODMAP’s. The gut is literally central to so many aspects of our health yet many of us know little about it or how to care for it. Here we try to change this. Enjoy!
What is your gut, why is it so important? How to improve your health
Your gut is home to hundreds of trillions of microorganisms, bacteria, funghi, yeast, archaea. This collection of microorganisms are also known as your microbiome [1]. Your microbiome exists In your large intestine, your bowel where you have approximately 2kg of microorganisms. Your microbiome works symbiotically with every system in your body. The health of it directly impacts every aspect of your health. Hippocrates, the father of modern medicine, back more than 2000 years ago said that ‘all disease starts in the gut’. Your gut and your microbiome are believed to be the centre of human biology.
Your microbiome can consist of ‘healthy’ strains of microorganisms and unhealthy strains. Many lifestyle factors such as the foods you eat [2], your stress levels, your level of physical activity and the quality of your sleep [3] greatly impact your gut health and your microbiome.
Foods to avoid for gut health. What are the worst food for gut health?
Refined and processed foods have a negative impact on gut health [4]. Unfortunately the modern industrialised diet consisting of more than 50% of its calories from ultra processed foods that are high in fat, salt and sugar encourages the unhealthy strains of bacteria in our gut and can cause an overgrowth of the bad bacteria [5]. Today nearly 75% of the worlds foods supply comes from 12 plants and 5 animals which is the opposite of a diverse diet. [6]
Refined foods contain no prebiotic fibre in them [7]. Many whole plant foods such as beans, lentils, legumes, many fruit, veg and whole grains are high in prebiotic fibre which is an insoluble fibre that encourages the healthy strains of bacteria
Alcohol consumption can negatively affect your gut health by encouraging dysbiosis or an imbalance of the strains of bacteria in your gut. Alcohol is a fermented food that is high in simple sugars so has no prebiotic fibres in it [8].
Excessive antibiotic use. Antibiotics are amazing, they save peoples lives everyday of the week. However excessive use of them can wreak havoc on your gut microbiome and cause an imbalance [9].
Cigarette smoking – Smoking has a negative effect on your gut microbiome [10] and nearly every system in your body which is not surprising in that there are thousands of different chemicals in a cigarette. Studies have shown that smoking cessation is associated with increased gut diversity and a healthier microbiome.
Coffee. Lots of people wonder can coffee cause bloating? Does it make you gassy. Coffee is a natural laxative that stimulates the muscles in your digestive system, which can lead to an increase in bowel movements. It is very much case specific as to whether it affects your gut. T
Lifestyle factors to improve your gut health
Physical activity – recent research has shown that those who exercise and move their body more often tend to have healthier microbiomes and stronger immune systems [18]. This does not mean that you need to join a gym or start running marathons, it just means that getting your 10k daily steps can improve your gut health as well as so many other systems in your body. Higher fitness levels have been associated to more production of healthy short chain fatty acids in your gut which are linked to overall health [19].
Good sleep [20]. Just like every other system in your body, your gut tends to follow your bodies natural circadian rhythm (your internal 24 hour clock) and appears to function much better after good sleep. Studies have shown that those that have good sleep habits tend to have healthier guts. Shift workers and people with inconsistent sleep schedules have been associated to having less healthy gut microbiomes.
Spending time in nature. Spending time in nature usually means your body absorbs more vitamin D, helps boost our immune system in which the majority of this is in your gut [21]. Spending time outside exposes you to more micro organisms. The natural world is covered in bacteria and micro organisms. Generally speaking the more variety of bacteria in your gut the healthier it is. By spending time in nature you are exposing yourself to more bacterial biodiversity which in turn builds up your immune system, gut health and overall health.
Stress reduction – 70% of all IBS is associated to stress. Stress can wreak havoc on your gut. Stress has been associated with increasing sensitivity, reducing blood flow and altering your gut flora. Stress has been associated with production of the ‘bad’ but bugs such as ‘clostridium’ and reducing beneficial bacteria [22].
Cutting down on alcohol [23]. Alcohol is a fermented food that is high in sugars, generally speaking it has a harmful effect on your gut health. Excess alcohol consumption has been linked to an imbalance in your gut microbiome. By reducing your alcohol consumption your sleep is generally better quality, good sleep is linked to healthier guts also alcohol consumption is generally linked to the consumption of processed foods so reducing or cutting out alcohol can have a compounding positive effect on your gut.
Not smoking. Smoking has a negative effect on nearly every system in your body which is not surprising in that there are thousands of different chemicals in a cigarette [25]. Smoking is one of the main contributing factors associated with IBD (inflammatory bowel disease) [26]. Studies have shown that smoking cessation is associated with increased gut diversity and a healthier microbiome
Gut Health Facts:
Trillions of bacteria and microorganisms exist that make up your ‘microbiome’.
These microorganisms in your gut are believed to be in the tens of trillions in terms of numbers (that is 10 with 14 zeros after it!!) existing mostly in your small intestine.
Just to put this in context, as Neil deGrasse Tyson put it, “More bacteria live and work in one linear centimeter of your lower colon than all the humans who have ever lived!
70% of our immune system cells are based in your gut [27].
95% of your happy hormones (serotonin) is also made in your gut so the health of your microbiome is super important to your happiness.
There is a very important nerve, called the vagus nerve, that transfers information directly from your gut to your brain meaning that the health of your gut is very likely to impact your moods, the foods you crave, your concentration and realistically your mental health.
Many probably think that our stools are composed primarily of undigested food but most of it 75% is in fact pure bacteria.
The richest microbiomes ever recorded were those of the Yanomami tribe in the Amazon Jungle who had no previous contact with the modern world. Traditional societies tend to have more diverse gut flora in general, and the key is thought to be their extraordinary fibre intakes, which can reach 120grams a day. Nearly eight times the UK and Irish average.
‘Having had more than 20,000 people through our Gut Health Revolution Course we have learnt that the single most important factor for influencing the health of your gut health is what you eat. ‘
Here are some delicious recipes that are packed with prebiotic fibre so great for your gut. If you want to make them easier on your gut choose our low FODMAP recipes.
Fermented foods encourage bacterial biodiversity in our guts [28]. Did you know that 70% of our immune system cells are based in our gut and that most of our gut consists of millions of different bacteria and mico organisms (appox 2kg in weight). Leading gut science believes that the diversity of the bacteria in your gut is directly linked to the strength of your immune system. Fermented foods feed your microbiome and therefore are super beneficial to eat on a regular or daily basis. How to improve gut health.
Fermented foods are often referred to as ‘the forgotten food group’ as they are much less a part of most people’s daily foods as they used to be. Traditionally foods were fermented as a means of preservation, to keep veg from the garden over the winter when there was much less fresh foods. Nowadays most of us don’t need to preserve food from our gardens but actively need to eat fermented foods for their beneficial probiotic properties. Chances are you probably eat some types of fermented foods such as chocolate, coffee, wine for eg. these all go through a fermentation process in their production. We wrote an article on probiotics in Ireland with a focus on foods if you want to learn more.
We usually have some form of sauerkraut or kimchi with our lunch or dinner most days, often eat coconut yoghurt with breakfast and having a sourdough bakery we eat sourdough bread most days. It is just getting in the habit of incorporating fermented foods into your daily eating habits.
The main fermentation include – yoghurt, sauerkraut & kim chi, sourdough bread, kombucha, and ginger bug.
Yoghurt
Originating from the Turkish word ‘to thicken’, yogurt is a food that has been eaten for centuries; with ancient Indian records describing yogurt as ‘the food of the gods’.
It is traditionally made by fermenting cows’ milk. These days, there are many different plant-based alternatives to dairy based yoghurts available, from soy to almond or coconut, which all taste great and still provide all the probiotic goodness.
Sauerkraut
Sauerkraut is perhaps one of the most well-known fermented dishes and has been a traditional staple in countries such as Germany, Poland, and Russia for many years. Made of finely cut/grated raw hard cabbage that is fermented with salt and spices. We love sauerkraut and find that it’s tangy flavour goes great with all savoury dishes. A personal favourite of ours is serving it on top of avocado on sourdough bread; it’s a match made in heaven!
While sauerkraut is more widely available in health food stores and restaurants, making your own could not be easier. Here is a video we shot of us showing you how to make saurkraut.
Kimchi
Kimchi is definitely one of our favourite condiments, we have it alongside a lot of our lunches and dinners. It is a traditional Korean fermented side dish, its spicy and savoury and oh so yummy!! It has that distinctive acidic note of fermented foods and as a result is packed with probiotics great for you digestion and immune system.
Traditional kimchi recipes use fish sauce which we have replaced with tamari and a little kelp powder if you have it.
Traditional kimchi uses Korean chilli powder known as gochugaru, which gives it its wonderful bright red colour and spice, it is made with a specific Japanese dried red chillies without the seeds so making it slightly less spicy & sweeter than more conventional chilli powders. You can get it at most Asian food shops and if not, simply replace with a mixture ground chilli powder and sweet paprika.
Kombucha is in a sense like a healthier lemonade that is really good for your gut, its a good one to give to your kids, our kids certainly love as do we! It is a naturally carbonated fermented drink that is usually infused with different flavours. It is a great alternative to fizzy drinks as it is naturally carbonated. It is easy to make and there is something beautiful about fermenting your own kombucha at home and growing a good kombucha mother culture (also known as a scoby – symbiotic culture of bacteria and yeast) which converts the sugar to probiotic bacteria).
Sugar is used to cause the fermentation process in which it is believed that 95%+ of the sugar is converted to beneficial bacteria. Most sugars work fine, we have found in our experience trying most types of sugar that a simple white granulated sugar works best. You can buy SCOBY online or if you know someone that brew kombucha then they should have some spare SCOBY’s as they tend to multiply every couple of weeks. You can also leave a bottle of store bought kombucha open (but covered) and a scoby will grow on it in about 2-4 weeks.
A ginger bug is a culture of beneficial bacteria made from fresh ginger root and sugar. It is similar to a kombucha SCOBY. The ginger imparts its flavor and as it naturally ferments, it creates a mixture of beneficial bacteria. It can be used as the base for a super-tasty lemonade-style drink. Like all fermented products, it’s super-easy to make. Once your ginger bug is made, it can be kept alive and used at any time.
Bloating: How to reduce bloating and get rid of it fast
Bloating is an uncomfortable feeling of trapped gas or pressure in your gut. Bloating is super common and is believed to affect at least 16-31% of the population [28]. In most cases it is short lived and is usually caused by a large meal or a gas producing food.
However for some people bloating is more severe and can be chronic, negatively affecting their daily lives [29].
Here are 5 scientifically backed ways to help you to reduce bloating
Get to the source of what is causing the bloating
Many people feel that bloating is caused by a feeling of gas in their gut but what is actually causing this bloating feeling? By getting to the root of what is triggering the bloated feeling is super important to being able to relieve it. Through the digestive process, fermentation happens which can lead to bloating. Here are some common causes of bloating
Eating foods that are high in fermentable carbohydrates – high in sugar, high in FODMAPs (such as garlic, onion, beans) [30]
An dysbiosis or imbalance of the gut flora in your gut
Other factors that are linked to bloating are stress and anxiety and hormonal changes during the menstrual cycle are also linked to bloating [32].
Keep a food diary
Certain foods can trigger bloating in you and not in someone else. Each of us have a completely unique microbiome (gut bugs in our gut) which means that we digest our foods uniquely, foods that will cause bloating in your will not in others [33].
Keeping a food diary/journal is a great way to keep track of what foods could be triggering bloating. It can be a note in your phone or a physical notebook, the main thing is that you record what you eat over a period of a week or so to see if there are commonalities between what you eat and how your gut feels.
Our gut is like a muscle in a sense, if you go to the gym often then your muscles will be used to lifting heavy weights. On the other hand if you do not go often and then decide to do a high intensity gym workout, your muscles will not be used to it and you are likely to feel sore afterwards. The same can be true for our gut and digestion, if you are used to eating lots of fibre then you are likely to digest high fibre foods such as beans easily. However if you eat a standard western diet which is low in fibre. If you eat a meal high in beans, whole grains and vegetables you could be more likely to feel bloated as your gut is not used to digesting the large amount of insoluble fibre.
The main point here is to keep track of the foods you eat over a week to get some insights into what could be causing it.
Get a food intolerance test
If you have been experiencing bloating for a prolonged period of time it is important to rule out any food intolerances. Particularly for lactose intolerance and for gluten intolerance. If you suspect you have lactose [34] or gluten intolerance then cutting them out can help reduce symptoms of bloating.
There are a lot more lactose and gluten free food products on the market now that taste just as good so if you find out you are lactose or gluten intolerant then don’t worry, it is a lot easier now than 20 years ago!
Try a low FODMAP diet for a period of time
FODMAP is an acronym for fermentable oligosaccharide di-sacharide monosaccharides and polyols. It essentially means foods that are high in fermentable carbohydrates. Most wholefoods contain FODMAPs. These foods are really healthy foods to eat but if you have a sensitive gut or are experiencing bloating then cutting out certain high FODMAP foods for a short period of time can help to ease the symptoms [35]. It can also allow your gut bugs to adapt so that when you start to reintroduce these foods you do not experience bloating when eating them. Often bloating is referred to as IBS (Irritable bowel syndrome – a general term that covers bloating, abdominal pain, constipation, diarrhoea and other digestive problems. Many studies have shown that by going on a low FODMAP diet for a fixed period of time can alleviate IBS [36,37].
Some high FODMAP foods (that are all super healthy foods) include:
Garlic
Onion
Beans
Lentils and legumes
Nuts such as cashew nuts
Grains such as wheat
Eat smaller portions and cut down on processed foods
Eating too much food at one sitting can often lead to bloating. It can lead to stretching your stomach and causing excess gas production [38]. By eating smaller portions you are giving your stomach time to empty and are less likely to encourage gas production.
Also salt from processed foods has been linked to excess water retention in your gut and the feeling of bloating [39]. Along with salt, high fat foods have also been linked with retention of gas and possible cause of bloating [40,41].
By reducing and cutting out processed food and focusing more on whole plant foods you will dramatically reduce the amount of salt in your diet and excess fat too while also increasing the amount of probiotic fibre that your gut bugs love.
“The reason behind why I chose this course initially was to help my symptoms of IBS and stomach discomfort. The course has dramatically changed my relationship with food and my outlook on health. Within the first week my symptoms have dramatically decreased. The happy gut course has enabled me to eat a wide variety of healthy plant based food that I would have never tried previously. The course has changed the way I look at food, I no longer get anxious around meal times about how my body will react to foods, the step by step low FODMAP meal plan makes cooking exciting again and I now look forward to trying new foods. My sole benefit of doing the course was to improve my digestive health, but I have gained so much more, I have built up a knowledge of how the Microbiome works, I feel I can cook tasty plant based foods and I have connected with a wide community of like minded people. So far my experience with the Happy Gut course has exceeded all my expectations and the best investment for my health and well-being. And I will be sad when it ends”.
Irritable bowel syndrome (IBS) is believed to affect anywhere from 5-30% of the population worldwide. It is a general umbrella term which covers bloating, constipation, diarrhoea, abdominal discomfort and many other symptoms. Your lifestyle and food choices can have a major impact on IBS such as your stress, sleep quality, your exercise level and the foods you eat [42]. However because the makeup of each of our guts are unique with unique gut bugs (microbiomes) different triggers affect each person differently. With IBS there can be a bit of detective work required to get to the root cause of symptoms.
What to do if you have symtoms of IBS
If you have symptoms that are interfering with the quality of your life then go visit the doctor so that you can rule out any other causes. IBS is usually diagnosed as consistent abdominal pain for 6 months. You may be referred to a consultant gastroenterologist (gut specialist). On our gut health revolution course you have access to many others suffering with IBS and to the gut health revolution course consultant gastroenterologist Dr. Alan Desmond. Simple lifestyle changes have been shown to be very effective at reducing IBS such as improved sleep, stress reduction via yoga or meditation, increased exercise, trying a low FODMAP approach for a period of time.
Reducing digestive stimulants such as coffee, alcohol or sugary drinks can also help [43].
Just like with reducing bloating keeping a food diary can be very useful to try to identify possible triggers of your symptoms.
Best foods to avoid if you have IBS
Sugary processed foods – these can be triggers to anyone with IBS.
Alcohol has been shown to be another trigger of symptoms in anyone with IBS
High fat foods can cause bloating and can also be a trigger.
Dairy is often a food that people can be sensitive or be intolerant of and not be aware of. If you have symptoms of IBS getting a dairy intolerance test can be good to mark this off as a possibility.
Gluten can be another trigger and cause of IBS – like with dairy getting a gluten intolerance test can help you to know if you are sensitive to gluten or not.
High FODMAP foods can trigger IBS symptoms. By cutting out some of the higher FODMAP foods and keeping a food diary can be very useful in identifying possible triggers. Common high FODMAP foods are onions, garlic, beans, lentils, cashew nuts, gluten, honey, certain fruits etc..[44]
Case Study: Peter O’Toole
About 2 years ago my entire immune system seemed to collapse and I developed around 6 auto-immune conditions overnight. I had severe difficulty in breathing, even standing up was enough to put me out of breath. I developed numerous skin conditions, one being extreme pain and sensitivity to anything touching my skin, even the feel of clothing on my skin was painful. I had zero energy, constantly felt as if I was in a permanent state of exhaustion and suffered with pounding headaches and nausea. As if all of this wasn’t enough, I also developed rheumatoid arthritis in my right hand.
In the search for answers, I went to countless doctors both in Ireland and the UK who, frustratingly, had no answers whatsoever for me. I struggled to find a doctor who would look at where these conditions were coming from as opposed to simply treating the symptoms. I eventually found a functional doctor who diagnosed me with Dysbiosis which is a microbial imbalance in the gut. This apparently caused my immune system to collapse and for my body to start attacking itself.
I then came across The Happy Pear’s Gut Health Revolution course and I knew it was just the answer I was looking for to rebuild my gut and start getting my health back. The thought of going vegan petrified me as I didn’t know how to even make toast, let alone cook a meal from scratch! I knew that giving up milk, chocolate and cheese was going to be incredibly tough, however, I was willing to go ‘cold-tofu’ as my health was more important than anything else.
After I followed the first few recipes and produced food that blew my socks off with taste, I began to get excited beyond belief about food for the first time in my life! My diet used to be very processed and bland, and everything I ate came from a packet, with the same food being eaten all the time. Now, I eat a huge variety of fruits and vegetables in the most amazing dishes every single day and I couldn’t wait for my next meal.
A year later, I have made a full recovery from every symptom with the exception of arthritis, which I am still working on. I couldn’t be happier with the new direction my life has taken and this love for fresh whole food is something I will never change.
What are FODMAPs
by dietician Rosie Martin
Supporting people with an unhappy gut makes up a substantial part of my day-to-day work as a dietitian. Through supporting people with digestive issues, I have witnessed the dramatic impact diet and lifestyle can have, not just on someone’s gut health and symptoms, but their ability to carry out everyday activities and enjoy their life. Through my dietetic clinics, I also see the dramatic effect that a low FODMAP diet plan can have when nothing else seems to help [45]. The low FODMAP diet is a short-term plan allowing individuals to identify which specific fermentable carbohydrates (FODMAP) impact their symptoms, and enable them to take back control of their gut health long-term using the valuable information they have gained. FODMAP is an acronym which stands for “Fermentable Oligo-saccharides, Di-saccharides, Mono-saccharides and Polyols” [46].
Within healthcare, dietitians only use a strict low FODMAP diet when other potential causes of symptoms have been ruled out e.g. coeliac disease or IBD (inflammatory bowel disease). This is important so nothing more serious is missed. Having helped more than 20,000 people through our Gut Health Revolution Course, Dr. Alan, Steve, Dave, Simone and myself have all been amazed at the vast number of stories we have heard from people struggling with gut issues when moving to predominantly, or exclusively, plant-based diet. Switching to a whole food plant based diet can dramatically increase the levels of both fibre and FODMAPs in the diet; this is very healthy for our friendly gut microbiota which thrive on these foods, but can lead to an array of short-term symptoms including bloating, flatulence, abdominal pain, and loose stools or constipation (or both!).
The Happy Pear’s Gut Health Revolution team has all the skills, knowledge and experience to bring you a tasty and nutritious plan backed by science, focussed on improving your digestive symptoms. We aim to help you learn, not just more about your gut and its significance to other aspects of your health, but also to give you the practical skills to remove and re-introduce those foods that may be an issue for you. We are absolutely delighted with the results that we have seen from this plan so far, and I am confident that this will help many more people embrace a plant-based lifestyle, without having to experience the discomfort and frustration of an unhappy gut!
If you are struggling to beat the bloat and don’t want to follow our 4 week approach it’s a good idea to build at least some of your meals in a FODMAP-controlled manner. Most cookbooks do not take this important issue into account. Garlic, onions, cashew nuts, chickpeas and lentils are all healthy choices, but are also all high in FODMAPs. Many plant-based recipes use these foods in significant quantities, often in combination! In the Gut Health Revolution Course all the recipes have a ‘beat the bloat’ swaps in them to make the meal low FODMAP so will be easy on your digestion while also being high in fibre.
“I was down a jean size after 8 days of the course and they’re getting looser each week :). I’ve had bloating and the rest for 30 years. This is the first time I have had 90% reduction of symptoms while eating 3 meals a day. At other times I had no symptoms because I was eating next to nothing. I think the main point for me is the Happy Gut Course gives me a way of life where I;m feeling healthy and therefore in balance with life. Head fog has gone, joint pain reduced, bloating 90% gone, mood stable, fluid retention reduced hugely. I was so unwell last Winter there was a suggestion of fibromyalgia which led me here, with a 9 year old I can’t be sick! My almost 18 year old has given up moo milk and is eating more plant based too”
Is it safe to say you have heard about the numerous benefits of mediation for both your mental and physical health? But do you actively do it?
This week we have the pleasure of speaking to the meditation master, Light Watkins.
Episode 61 – Light Watkins
“The reason why we are still talking about meditation and mindfulness thousands and thousands of years from when they were first discovered is because it is the only thing that can get us to that happiness that we all ultimately want to have. Which evidently is found inside, and you can’t pay somebody to give it to you… you have to sit down and do the opposite of what we normally are doing…”
Since 2007, Light Watkins has been teaching people from all walks of life how to enjoy a daily meditation practice. He’s taught thousands through his in-person trainings and retreats, and many more through his bestselling books and online courses.
“Flow state is earned, you have to act and execute it’s not something that you can intellectualise, you have to almost start out outcome orientated in order to get to that point of being process orientated”
Light takes us on a journey from his colourful past of penniless jumping on one way flights across the Atlantic, near death experiences, to finding his inner purpose and defining the importance of meditation, flowstate and prioritisation.
A wonderful conversation with a wonderful human being. We hope you enjoyed it as much as we did!
May’s Original Super Muesli is a delicious and powerful mix of crunchy activated cereal flakes, dates, raisins, oats, spelt flakes and seeds. The activated grains we use is where these grains have been germinated to make them sweeter and in the process making them easier to digest and easier to absorb the good nutrition within. This super muesli is a wonderfully nutritious brekkie and we love to eat it in a mug with oat milk, berries and some cacao nibs.
For allergens, including Cereals containing Gluten, see highlighted ingredients. May also contain traces of Nuts, Sesame and Soya.
NUTRITIONAL INFORMATION
Typical
per 100g
Energy
1512kJ | 359kcal
Fat
5.4g
Of which:
Saturates
2.4g
Carbohydrate
62g
Of which:
Sugars
29g
Fibre
11g
Protein
10g
Salt
0.06g
10 Servings on Average per Pouch. One Serving is 40g
Elsie’s Fruit & Nut Super Muesli is a mighty fusion of activated cereal flakes, dates, raisins, apricots, oats, rice & spelt flakes with nuts and seeds. The activated grains have been germinated, awakening lots of the nutrition within them and making them sweeter and easier to digest in the process. We love this muesli as a delicious brekkie with oat milk and some berries, as a healthy snack on the go, and we have even covered it in chocolate and turned them into crispy chocolate crunches! Enjoy!
For allergens, including Cereals containing Gluten, see highlighted ingredients. May also contain traces of Peanuts, Sesame Seeds, Soya and other Nuts.
NUTRITIONAL INFORMATION
Typical
per 100g
Energy
1613kJ | 383kcal
Fat
8.8g
Of which:
Saturates
2.7g
Carbohydrate
59g
Of which:
Sugars
26g
Fibre
10g
Protein
12g
Salt
0.03g
10 Servings on Average per Pouch. One Serving is 40g
Breakfast Burrito
This loaded breakfast burrito is so good; it’s creamy, crispy, grizzly, and packed with a spicy umami hit. When we first made these we devoured it even after having lunch!
Prep + assembly time: 10 mins | Cook time 25 mins| Total time : 35 mins | Makes: 2 Servings| Difficulty: Medium
The idea of a tofu scramble or sweet umami oyster mushrooms might seem a far cry from a Mexican style breakfast burrito but this is so good and jam packed with flavour. We make 4 components, a tofu scramble, fried umami mushrooms, fried spicy potatoes, and a sriracha mayo, and serve them with chunks of avocado to add a lovely creaminess to break up the spice and give a beautiful mouthfeel. These are so worth the effort and make a wonderful weekend breakfast, and delicious lunch or dinner.
How to make this Breakfast burrito – step by step photographic guide
First, prepare the scrambled tofu ingredients and umami mushrooms.
Tear the oyster mushrooms into strips, clean and chop the scallions or green onions.
For the scramble, drain and dry the tofu, crumble the tofu into a mixing bowl with the tamari, turmeric, garlic powder, and nutritional yeast and mix well, set aside
Put a large flat pan heat on high heat, add a little oil, when hot add the mushrooms and cook for 4 – 5 minutes until they reduce and start to nicely brown. In a mug mix together the tamari, maple syrup and smoked paprika and add to the mushrooms and mix well ensuring each mushroom is well coated, remove them from the heat and add to a bowl.
Put the pan back on the heat, add a little oil over medium heat, when hot add the tofu scramble mixture and cook for 2-3 minutes until it starts to brown a little, add a pinch of salt to taste. Remove from the pan into a bowl and sprinkle over some kala namak or sulphur salt and set aside. Give the pan a quick wash and dry.
Heat the pan on medium heat until hot and add 1 tbsp of oil, add the cubed potatoes and cook until they start to brown on each side stirring regularly. Add a generous pinch of salt and add the spicy red pepper pesto/ sriracha and mix well, add in the sliced scallions/ green onions and mix and remove from the pan to a clean bowl.
Mix the mayo and sriracha. Destone the avocado and cut into slices, cover in a little lime or lemon juice if you have it and a sprinkle of salt.
To build our burritos, spread the mayo to cover the burritos leaving a few 2-3 cm around the edge uncovered. Add half the scramble to each tortilla, placing it on the lower third of the tortilla (this will make it easier to roll a good burrito) next directly on top of the scramble add the mushrooms, next some avocado slices and last a quarter of the crispy potatoes on each tortilla (we will serve the remaining crispy potatoes on the side) Add a little more sriracha if you like it spicy.
To roll your burrito fold the short end of the tortilla over the filling and use it to compact the filling with your hands, tuck in both sides and roll the burrito until sealed, repeat with your second burrito. Heat the clean pan over medium heat and add both burritos seam side down, toast for a few minutes on each side until lovely and crispy and brown. Remove from the pan and cut in half and serve with remaining crispy potatoes, slices of avocado and any remaining spicy mayo. Enjoy!
.
FAQ – frequently asked questions
Can I substitute the mushrooms?
Yes of course, many people don’t like the texture and taste of mushrooms, just replace them with tempeh or else with aubergine. Note the aubergine will take longer to cook, ensure to cook till they are soft and melt in your mouth texture.
I’m allergic to soy what can i substitute the Tamari/ soy sauce with?
There are products available now that carry a similar umami note such as coconut aminos which is widely available online.
Can i freeze this dish?
You can freeze the mushrooms, tofu scramble and potato. Best to freeze all the components all separately.
How am I best storing this?
Store the components separately to avoid the tortilla going soggy
Do i have to make this spicy?
no just leave out the spicy pesto or sriracha sauce to make it less spicy and to your liking
How long does this burrito last in the fridge?
It will last for 2 days in the fridge
What about a gluten free option
Just ensure to use a gluten free tortilla which are widely available. Traditional tortillas are normally made with corn and should have no wheat in them
Serving suggestions for this loaded Breakfast burrito?
This breakfast burrito has everything you could ever want; spicy sriracha mayo, crispy potatoes, scrambled tofu, the tastiest umami mushrooms, and avocado of course!
All wrapped in a wholemeal tortilla and toasted to crispy perfection. A great way to use up any leftover potatoes. An instant brunch classic!
Takes
Serves 2
Ingredients
2large wholemeal tortilla/ wraps
Scramble;
200gtofu
¼tspTurmeric
¼tspGarlic powder
1tbsptamari
1tbspnutritional yeast
½tbspoil
Pinchof sea salt or kala namak to taste
Umami mushrooms;
200gOyster mushrooms
1tbspTamari
1tbspmaple syrup
½tspsmoked paprika
3Scallions
Potato hash;
500gcooked or leftover potatoes
Pinchof sea salt
Pinchof black pepper
1tbspoil
2tbspof sriracha sauce or spicy red pepper pesto
1tbspHot sauce or sriracha
4TbspVegan mayo
½ripe Avocado
Instructions
Method;
First prepare the scrambled tofu ingredients and umami mushrooms.
Tear the oyster mushrooms into strips, clean and chop the scallions or green onions.
For the scramble, drain and dry the tofu, crumble the tofu into a mixing bowl with the tamari, turmeric, garlic powder,nutritional yeast and mix well, set aside
Put a large flat pan heat on high heat, add a little oil, when hot add the mushrooms and cook for 4 – 5 minutes until they reduce and start to nicely brown. In a mug mix together the tamari, maple syrup and smoked paprika and add to the mushrooms and mix well ensuring each mushroom is well coated, remove them from the heat and add to a bowl.
Put the pan back on the heat, add a little oil over medium heat, when hot add the tofu scramble mixture and cook for 2-3 minutes until it starts to brown a little, add a pinch of salt to taste. Remove from the pan into a bowl and sprinkle over some kala namak or sulphur salt and set aside. Give the pan a quick wash and dry.
Heat the pan on medium heat until hot and add 1 tbsp of oil, add the cubed potatoes and cook until they start to brown on each side stirring regularly. Add a generous pinch of salt and add the spicy red pepper pesto/ sriracha and mix well, add in the sliced scallions/ green onions and mix and remove from the pan to a clean bowl.
Mix the mayo and sriracha. Destone the avocado and cut into slices, cover in a little lime or lemon juice if you have it and a sprinkle of salt.
To build our burritos, spread the mayo to cover the burritos leaving a few 2-3 cm around the edge uncovered. Add half the scramble to each tortilla, placing it on the lower third of the tortilla (this will make it easier to roll a good burrito) next directly on top of the scramble add the mushrooms, next some avocado slices and last a quarter of the crispy potatoes on each tortilla (we will serve the remaining crispy potatoes on the side) Add a little more sriracha if you like it spicy.
To roll your burrito fold the short end of the tortilla over the filling and use it to compact the filling with your hands, tuck in both sides and roll the burrito until sealed, repeat with your second burrito. Heat the clean pan over medium heat and add both burritos seam side down, toast for a few minutes on each side until lovely and crispy and brown. Remove from the pan and cut in half and serve with remaining crispy potatoes, slices of avocado and any remaining spicy mayo. Enjoy!
Asking yourself that all-important question “What is Money?” is the rabbit which will lead you down the proverbial rabbit hole of new inquiries, perspectives on socioeconomic reality, and worldview-shattering revelations. Undoubtedly, it is the single most significant question we can ask ourselves in a world drowning in deception.
Episode 60 – Robert Breedlove
This week we speak to Robert Breedlove, a freedom maximalist, ex-hedge fund manager, and philosopher in the Bitcoin space. To him, Bitcoin is fundamentally a humanitarian movement exposing the greatest con in human history: central banking. By learning about the connection between honest money, entrepreneurship, and civilization, we are renewing hope for the future of humanity. To this end, Robert’s mission is to restore freedom, truth, and virtue in our world by tenaciously asking the question: “What is Money?”
Robert talks us through “the experiment” which is money and our current fiat currency set up, the history of how we got to where we are, how crypto currencies are not all equal, how bitcoin is the voice for change, and asks some hard hitting questions that we all seem to avoid or take for granted!
A brilliant and inspiring episode which will lead you down a spiraling google search of crypto, bitcoin, fiat currencies and wanting to find out more about Robert Breedlove!
Lots of Love,
Dave & Steve x
Please note: This is not financial advice. This is one side of the story. We’re not promoting it we’re just curious and want to learn more
Available now from all good podcast providers:
To find out more about Robert Breedlove and his work check out his Instagram @breedlove_22and Twitter @Breedlove22
Za'atar is the name of a middle eastern spice mix. This delicious za’atar can be a sprinkling of flavour to transform any salad, hummus or soup! Or mix with olive oil to make a delicious flavoured oil, lovely drizzled over toasted pittas.
Takes 15 minutesminutes
Serves 1
Ingredients
50gpine nuts
2tbspsesame seeds
Generous pinch of salt
2tbspdried oregano
1tbspcumin seeds
1tbspcoriander seeds
1tbspsumac
Pinchchilli peppers
Instructions
In a large dry pan on medium to high heat, toast the cumin and coriander seeds and the pine nuts for 6-8 minutes, until the pine nuts have browned, taking care not to burn them or you can toast them on a baking tray in a preheated oven for 8-10 mins at 180 C – tossing the tray a few times to ensure they do not burn.
Then simply add all the ingredients to a pestle and mortar with a generous pinch of salt and grind down or put them in a sealed zip lock bag and bash with the back of a mug or rolling pin till they reach a crumb like texture but with a little bite.
Keep in a clean sealed jar or airtight container
Use as a condiment and sprinkle to transform a salad. This delicious za’atar can be a sprinkling of flavour to any salad, hummus or soup!
Why biodiverstiy is so important for your gut microbiome, your immune system and your overall health
A rich and diverse gut microbiome is a key driver of human health and happiness. The limitless natural spaces in which humans evolved – forests, fields, beaches, and mountains – are the ultimate sources of that richness and diversity. According to Gastroenterologist Dr Alan Desmond, the changes that come with urbanisation – lack of exposure to nature, the Standard Western Diet, increased antibiotic use, and environmental pollution – have all combined to take a serious toll on our gut microbial health. These 21st century changes in our gut ecology have been linked to many chronic diseases, including inflammatory bowel disease, auto-immune conditions, and asthma.
Globally approximately 60-70% of all antibiotics are used in animal farming, it was found that by giving animals antibiotics their weight could increase by as much as 15% which means more potential for profit. So, even if you are not taking antibiotics, you may be getting them if you are eating animals or animal products.
While antibiotics prescribed by a doctor are incredibly important and often lifesaving, a single course of certain antibiotics can dramatically reduce your gut microbial richness and diversity. Gladly, Dr Alan has some good news on this front: your gut microbes are tougher than you think! In most cases your gut microbial balance begins to restore itself within weeks. By focusing on a varied plant-based diet, spending time in nature, and maybe adding some fermented foods, you can help your gut microbes to flourish once more. No expensive probiotic supplements required!
Why eating a diversity of plants is so important to your gut health
There are more micro-organisms living within each of our digestive systems than there are trees on planet Earth or stars in the Milky Way. These microscopic bacteria, archaea, viruses, and yeasts make up your gut microbiome, which contains 100 times more genetic material than the rest of your body combined. As you embark on your gut health revolution, the friendly microbes of your gut microbiome will be your crucial allies.
Between 2012 and 2017 a team of US-based researchers set out to discover the factors that influence the health of the human gut microbiome in the industrialised world. They completed a detailed analysis of more than 11,000 volunteers, most of whom lived in the UK, the USA and Australia. The results of what became known as the American Gut Project reveal that when it comes to food, the number one predictor of a healthy gut microbiome is the diversity of plants in your diet! Participants who ate more than 30 different plants per week had unique fibre-loving bacteria that just weren’t found in people on a plant-deprived diet. Among the 11,000 volunteers who took part, fewer than 1 in 250 were hitting that magic number of 30 different plants per week.
I’m not asking you to eat thousands of different fruits, vegetables, legumes, and wholegrains, but I am strongly suggesting that we can all benefit from increasing the diversity of plants in our diets. Further research has shown that vegans really do have better gut microbial health! Whether you opt to “Jump Right In” or “Build It Up” little by little, it is all about embracing the power of plants and striving to achieve a plant diversity of at least 30 different plant based foods per week. All fruits, vegetables, beans, whole grains, seeds, nuts, herbs and spices all count toward 1 of your 30 different plant based foods per week.
Here is a collection of gut health recipes that are some of our most popular recipes on our Gut Health Revolution Course.
All are high in fibre and packed with delicious whole plant foods to give you plenty of plant diversity and gut loving fibre!
Short chain fatty acids and the importance of fibre in gut health
What role do short chain fatty acids and the importance of fibre play in gut health? Fibre most of us don’t get enough of on a daily basis and fibre is only found in plant based foods so it is a reflection that most of us are not eating enough plant based foods on a daily basis.
This 2,000-year old statement by Hippocrates has never been more relevant. With Type 2 diabetes and cardiovascular disease now accounting for 31% of all global deaths, what can your gut do about it?
In 2018, researchers took 43 volunteers with Type 2 diabetes and at risk for cardiovascular disease. They were randomised to adapt a balanced omnivorous diet or a high-fibre plant-based diet which included nine wholegrains for just 12 weeks. The effects on their diabetic control, body weight and gut microbiome were closely monitored
With 38g of fibre a day, the high fibre group showed rapid and significant benefits in gut microbial diversity. By day 28 they were also producing significantly more Short-Chain Fatty Acids (SCFAs). Having identified 4.8 million microbial genes, the team narrowed down this bonus SCFA production to just 15 bacterial strains which thrived in the high-fibre environment
We know that SCFAs help to control our blood sugars, reduce inflammation, and reduce our appetite. And that’s exactly what happened: subjects on the high fibre diet lost 4.2% of their body weight and achieved excellent diabetic control in 89% of cases. Disease reversal! With 16g of fibre a day, but eating the same overall calories and macronutrients, the omnivorous diet group lost just 1.5% of their body weight and only half controlled their diabetes
What the team did next confirmed the power of a healthy gut microbiome. When they administered a faecal microbial transplant from the study participants to laboratory mice, those who received the “high fibre” microbiome transplant immediately showed improved blood sugar control.
Dozens of studies show that a plant-based diet ticks all the right boxes for an optimised gut microbiome and improved cardio-metabolic health. All health truly does begin in the gut!
We all want a healthy immune system but not many of us know what to do to build this up. One of the simple things each one of us can do to boost our health and strengthen our immune system, is to cultivate a a healthy gut. Here are some fantastic tips to improve your gut health.
We caught up with plant-based gastroenterologist, Dr Alan Desmond, to find out his top tips on how to have a healthy gut. Dr Desmond leads a gastroenterology clinic in Devon in the UK and advises plant-based dietary treatment for many of his patients’ chronic digestive disorders. He is a bestselling author as well as a practicing gastroenterologist with more than 10 years experience.
He recently spoke at the UK’s first plant-based medical conference, at King’s College Hospital in London, on the benefits of a whole food, plant-based diet for the treatment of Crohn’s disease.
“Everybody’s gut contains billions of bacteria, viruses and yeasts which together make up the ‘gut microbiome’. But don’t be concerned, these bugs have been with us throughout human evolution and live in perfect symbiosis with the human body. Our gut works hard to make sure that they are healthy and happy, and the feeling is mutual.
In the last decade, it has emerged that these micro-organisms, especially the bacteria, are key contributors to human health. Our microbiome actively helps us to digest our food, preserve our gut heath, control our blood sugars, maintain a healthy body weight and even helps to keep our immune system working effectively. Having a healthy microbiome has even been linked to improved mood and may help reduce our risk of diabetes, allergies, asthma and digestive conditions such as Crohn’s disease and colitis.
Everybody has their own unique microbiome, which can contain more than 800 different types of bacteria. The key to a healthy microbiome is microbial diversity; our bodies do best when we have lots of bacteria and lots of different types.
Here are my top five tips for maintaining a healthy and diverse microbiome:
EAT A VARIETY OF PLANTS
Our healthy bacteria absolutely love plant fibre. This was confirmed when the American Gut Project analysed the gut microbiomes of over 11,000 volunteers from around the world. Their huge scientific effort showed that the key to maintaining a healthy and diverse microbiome is to eat lots of plants and to eat them in variety. Every plant-based food, be it a bean, green or wholegrain, contains different types of fibre and important phytonutrients. Our microbiome loves them all.
GET ENOUGH SLEEP
The bugs of our microbiome seem to work on the same 24-hour daily cycle as the rest of our body. In fact, some researchers believe that our microbiome plays an important role in setting our body clock. Sleep deprivation, jet lag and shift-work have all been linked to reduced microbial diversity. Show your microbiome some love by getting seven to eight hours sleep.
MAKE EXERCISE APART OF YOUR ROUTINE
In 2014, a team of Irish researchers found that elite rugby players displayed an impressive level of microbiome diversity. Further studies have shown that we can all reap the gut-health benefits of regular exercise, which helps to boost levels of healthy, fibre-loving bacteria.
SPEND TIME OUT DOORS
A sanitized indoor lifestyle is not the best thing for our microbial health. We know that people who live in the countryside tend to have healthier and more diverse microbiomes than city dwellers. If you can’t make it to the great outdoors, even spending time in parks or gardens can be beneficial.
AVOID UNNECESSARY ANTIBIOTICS WHERE POSSIBLE
Antibiotics have been of incredible benefit to humankind, helping us fight common serious infections such as pneumonia and meningitis. However, if you have a simple cough or cold that your doctor feels will settle without antibiotics, then do your microbiome a favour and take their advice. A single course of antibiotics seriously alters the balance and diversity of the human microbiome.
Another way to avoid excess antibiotics is to remove meat and dairy from your diet. The vast majority of antibiotics used in the world are given to farmed animals. These antibiotics remain in the food chain and affect the human microbiome.
It’s no coincidence that my top tips for a healthy microbiome sound a lot like Steve and Dave’s top tips for health and happiness! A healthy-plant-based diet, exercise, adequate sleep, and spending time in nature are common practices among the inhabitants of the Bluezones; the areas of the world where people live the longest and healthiest lives. Our health and happiness may well depend upon on our gut microbiome. Being kind to our bugs means being kind to ourselves!”
Here is a collection of gut health recipes that are some of our most popular recipes on our Gut Health Revolution Course.
All are high in fibre and packed with delicious whole plant foods to give you plenty of plant diversity and gut loving fibre!
These easy sesame flatbreads are such a great recipe to try. The perfect vessel for mopping up the sauce in all your favourite curries and stew, or perfect to go with dips and hummus, great for dinner and entertaining. We hope you give this Easy flatbread recipe a try and love them as much as we do!
Takes 15 minutesminutes
Serves 4
Ingredients
200gFlour of choice
150mlnatural soy yoghurt
1tspbaking powder
1tspsalt
3tbspsesame seeds
Flour for dusting
Instructions
In a mixing bowl, add the flour, baking powder and salt and mix well.
Add the yoghurt and mix well together till uniform in consistency.
Continue to knead your dough together for 5 minutes till you get a soft dough.
Divide your dough into 4.
Lightly Dust a clean surface with flour and roll out each dough separately till flat and thin.
Put a large non stick pan on a high heat, once hot reduce heat to medium
Add a sprinkle of sesame seeds and a 1 tbsp of oil to the pan along with one of the rolled out flat breads. Cook till it starts to golden, it may start to form air pockets. Turn and cook on the other side. Repeat with the remaining flat breads. Keep warm in a clean tea towel and serve with all your favourite meals to add another level of yum!
We love hearty, substantial salads made with beans, grains, and roasted vegetables. This tabbouleh chickpea salad walks the line between a salad and a side dish, but it’s also filling enough to be a meal in itself. It’s very adaptable—you can swap the aubergine for sweet potato or squash, and use any tinned beans in place of chickpeas.
Takes 40 minutesminutes
Serves 3
Ingredients
250gcooked bulgur wheat(approx. 125 g dry)
250gcooked chickpeas(from a 400 g tin)
150groasted aubergines(roast until super soft with a melt-in-the-mouth texture)
100gcherry tomatoes
50gspring onions(scallions, approx. 2)
50gcucumber
Large bunch flat-leaf parsley(20 g)
Bunch of fresh mint(20 g)
For the Dressing:
50mlolive oil
Juice of 1 lemon
1tbsptamari
Salt & black pepperto taste
Instructions
Preheat the oven:Preheat the oven to 200°C (fan).
Cook the bulgur wheat:Cook the bulgur wheat according to the packet instructions. Be sure to add salt to the water during cooking, as this allows the salt to infuse into the grain rather than just sitting on the surface when seasoned later.
Roast the aubergine: Cut the aubergine into large chunks, coat with a little oil and salt, and spread out on a baking tray. Roast for about 25 minutes, or until soft and delicious, ensuring the aubergine reaches a melt-in-the-mouth texture.
Prepare the chickpeas: Drain and rinse the chickpeas. A 400g tin usually provides 230 g of drained chickpeas.
Chop the vegetables: Cut the cucumber into small pieces and halve the cherry tomatoes. Clean and slice the spring onions. Wash and finely chop the parsley and mint. Remember to include the herb stalks as they contain plenty of flavour—just chop them finely.
Mix the dressing: In a small bowl, combine the olive oil, lemon juice, and tamari. Mix well until combined.
Assemble the salad: In a large bowl, start with the cooked bulgur wheat, then add the chickpeas, spring onions, tomatoes, and cucumber.Pour the dressing over the salad and mix well. Taste and adjust the seasoning with salt, black pepper, or more lemon juice if needed.Lastly, add the chopped mint, parsley, and roasted aubergines. Gently mix everything together. Serve as a delicious side or enjoy as a main dish.
Lightly chewy and sweet, these grain-free granola bars are packed with nuts, seeds, and dried fruits. They’ve quickly become a weekly staple, and we hope they become a favourite in your home, too!
Takes 4 hourshours10 minutesminutes
Serves 4
Ingredients
50galmonds
50graw cashew nuts
40gsunflower seeds
30gpumpkin seeds
30gdesiccated coconut
100gdried fruite.g., figs and unsulphured apricots, cut into small pieces (remove hard tops from figs); alternatively, use currants or raisins
20ggoji berries
4tbspcoconut oilmelted
40galmond butteror sunflower seed butter for a nut-free option
60mlmaple syrupor brown rice syrup
1/2tspvanilla extract
1/4tspsea salt
Instructions
Prepare the Nut and Seed BaseIn a food processor, add the almonds, cashew nuts, and sunflower seeds. Blitz until finely chopped.Transfer the chopped nut and seed mixture to a large mixing bowl.
Prepare the Dried Fruits and SeedsCut the dried fruit into small pieces, removing any hard tops from the figs if using.Add the dried fruit, desiccated coconut, and pumpkin seeds to the bowl with the chopped nuts and seeds. Stir to combine.
Mix the Wet IngredientsIn a small bowl or jug, combine the melted coconut oil, almond (or sunflower seed) butter, maple (or brown rice) syrup, vanilla extract, and sea salt. Stir until well mixed.
Combine and Set the MixturePour the wet ingredients over the dry ingredients and mix thoroughly until evenly combined.Transfer the mixture to a 6–8 inch square tray lined with baking parchment (use a 6-inch tray for thicker bars).Press down firmly to create an even layer.
Chill and SlicePlace the tray in the fridge to set for 4 hours.Once set, slice into bars. Store in an airtight container in the fridge for up to one week or freeze for up to one month.
We love guacamole and could easily eat kilos of it in one sitting! It's incredibly flavoursome and looks so vibrant with its beautiful colours and textures. Like hummus, guacamole is a personal dish, and this is our take on it. We hope it brings as much joy to you as it does to us!This is a fantastic side dish to have in your repertoire, adding a burst of flavour to so many meals.
Takes 15 minutesminutes
Serves 4
Ingredients
2ripe avocados(ripe but not bruised)
Juice of 1 limes
1-2clovesof garlic(add more to taste)
½medium sized red onion
5cherry tomatoes
½tspdried ground cumin
½tspsalt
Pinchof dried ground chilli
Pinchof dried ground black pepper
10-15g fresh coriander(leaves and stalks)
Instructions
Prepare the Avocados:Cut the avocados in half and remove the stones. Slice the flesh lengthwise and crosswise into small squares while still in the skin.Spoon the avocado into a bowl.
Add the Lime Juice:Slice the lime and squeeze the juice over the avocado.
Prepare the Vegetables:Peel and finely chop the garlic and red onion.Slice the cherry tomatoes.Pick the coriander leaves and finely chop both the leaves and stalks.
Mix the Ingredients:Add the garlic, onion, tomatoes, cumin, salt, ground chilli, and black pepper to the avocado.Add the chopped coriander to the bowl.
Mash and Season:Using a fork, gently mash the avocado while mixing in the other ingredients. Be careful not to over-mash if you prefer a chunkier texture.Taste and adjust the seasoning, adding more salt, pepper, chilli, or lime juice as desired.
Serve and Enjoy:Serve immediately as a side dish, dip, or topping for your favourite meals!
Caramel and chocolate, is there a better combination, we think not. We love this 5 ingredient salted caramel tart recipe so much that we made it even easier for you to make at home and tested it to work with only 5 ingredients. This is a great recipe to make with kids or if you are new to baking!
Prep time : 20 mins | Cooling time : 1 hour | Total time : 1 hr 20 mins | Makes: 12 Servings| Difficulty: Beginner
This 5 ingredient salted caramel tart is rocking and will leave you looking for more! Caramel and chocolate, is there a better combination, we think not. We love this tart recipe so much that we make it even easier for you to make at home and tested it to work with only 5 ingredients. This is a great recipe to make with kids or if you are new to baking! The caramel is made from dates, nut butter and coconut oil and tastes so good! If you are going to make any cake from our 5 ingredient series this one is so good – its one of the most popular cakes in our cafes and is healthier than traditional salted caramel tarts as its higher in fibre. We love more fibre with our cakes!
FAQ – frequently asked questions
Can I substitute the cashews?
You could use a mixture of almonds or walnuts instead of cashews
What if I don’t have a springform tin?
No problem, simply use any tin or baking dish around the same size and line it with parchment paper so you can remove it to serve.
How am I best storing this?
Store it in a reusable tub in the fridge. It will last for 2 days in the fridge.
Can I leave out the salt ?
Absolutely, will still taste delicious
Serving suggestions for this salted caramel tart;
For an even bigger treat this goes brilliantly served with this Healthy hot chocolate recipe.
If you are entertaining and looking for another great dessert recipe try this lovely Black forest cheesecake recipe
Any party without cake is just a meeting so they say. For your next celebration try this delicious Victoria sponge recipe
This 5-ingredient salted caramel tart is a crowd-pleaser, featuring a rich date, nut butter, and coconut oil caramel that's higher in fibre than traditional caramel tarts. It’s a bestseller at our cafés and is sure to leave you wanting more!
Takes
Serves 12
Ingredients
Base
250gcashew nuts
150gdates
2tbspcoconut oil
Caramel
300gdates
150gsmooth peanut butter or almond butter
120gcoconut oil
6-10tbspwater
Chocolate topping
300gchocolate
4tbspcoconut oil
Instructions
Base LayerIn a food processor, blend the cashew nuts for 1-2 minutes until they resemble a flour-like consistency.Add the dates and coconut oil, and continue blending for 2-3 minutes until the mixture begins to come together.Line an 8-inch (20cm) springform cake tin with baking parchment. Press the base mixture firmly and evenly into the bottom of the tin. For easier spreading, place a sheet of baking parchment over the mixture and use the back of a spoon to press it down evenly.
Caramel LayerIn the same food processor, add all caramel layer ingredients. Blend until smooth and caramel-like in texture, about 5-10 minutes. If the mixture is too thick, add water one tablespoon at a time until it reaches a smooth, spreadable consistency.Spread the caramel evenly over the base layer, aiming for a smooth top surface. Using a layer of baking parchment over the caramel and a spoon to spread it out can help achieve an even finish.
Chocolate LayerMelt the chocolate and coconut oil together using a double boiler (bain-marie) until smooth.Pour the melted chocolate over the caramel layer, spreading evenly to cover. Place in the fridge for at least 30 minutes or until the chocolate has fully set.
Finishing TouchesSprinkle with coarse salt flakes for a salted caramel finish.Use a hot knife to slice through the cake for clean cuts without cracking the chocolate layer.Serve and enjoy!
We love hearty, substantial salads of beans, grains and cooked veg. They are usually served cold and walk the line between a salad and a side dish, but they can also make a meal in and of themselves. This salad is really adaptable too, you can use sweet potato or squash in place of the pumpkin and swop the butterbeans for any tinned beans or chickpeas you have in your cupboard
Takes 35 minutesminutes
Serves 3
Ingredients
250gof cooked red rice/ if you can’t find red rice just cook brown rice and add 2 tbsp of sweet paprika and 1 tsp of oil and mix well
250gof cooked butter beans (400g tin)
150gof roasted pumpkin with skin on – chopped into bite size pieces
3ripe tomatoes chopped into bite size pieces
100grocket
Small bunch flat parsley
50gof toasted pine nuts
Pickled onion
1red onion
100mlapple cider vinegar
100mlwater
Pinchof salt
Dressing
50mlolive oil
2tbspbalsamic vinegar
2tbsptamari
1tbspmaple syrup
1tbspdried oregano
1tspdried thyme
Salt to taste
Instructions
For the pickled onion, peel the onion and cut in half, then slice into thin half moons. To make the pickling solution, put the vinegar, water and salt into a sterilised jar, stir to combine and add the onion. Allow to sit for 10 minutes before using, the longer they sit the stronger the flavour. They will keep in the fridge for a couple of months.
Cooked your rice according to pack intstructions- when cooking the grain make sure to add salt as you cook that way the salt cooks into grain as opposed to when you season later it simply sits on the surface. Typically a grain doubles in weight from dried to cooked. Quinoa tends to triple.
To roast your pumpkin preheat your oven to 200 degrees C, chop into wedges – coat in a little oil and salt, spread out well on baking tray and bake till soft and delicious – about 20 – 25 minutes
Toast the pine nuts in a dry pan over a medium heat for 3-4 minutes, tossing occasionally so they do not burn. remove from the pan and set aside.
Drain and rinse your cooked beans – a can of cooked beans is 400g and drained weight normally is 230g so best to use a can and drain and rinse them
Cut your tomatoes, wash your rocket.
With the flat parsley ensure to include the stalks just chop them nice and finely as they contain lots of flavour.
Now to think about presentation. In a large bowl start with grain, add the bean and the tomatoes, add the dressing and mix it through. Taste and season with salt and ground black pepper to taste. Lastly add the herbs, greens, cooked veg and pickles and gently mix through. Add any pine nuts. Enjoy!
A super hearty, nourishing soup that's simple to make—perfect for warming you up on a cold winter evening!
Takes 35 minutesminutes
Serves 4
Ingredients
1medium onion
3clovesof garlic
600gleeksabout 2 large leeks
600gpotatoes3-4 medium potatoes
2teaspoonssalt
2litres vegetable stock
½teaspoonblack pepper
Optional:
Juice of ½ a lemonfor serving
1bay leaf
Instructions
Prepare the vegetables:Peel and finely chop the onion and garlic. Chop the potatoes and leeks into small bite-sized pieces and rinse well, making sure to use the full length of the leek, including the green tops. These will add a lovely light green colour and flavour to the soup.
Cook the onion and garlic:Place a large saucepan over high heat. Once it heats up, add the onion and cook for 3-4 minutes, stirring regularly. Add the garlic and cook for a further minute, continuing to stir. If any of the vegetables start to stick, add 3 tablespoons of water and use the back of a wooden spoon to deglaze the bottom of the pan and incorporate the flavours.
Cook the potatoes and leeks:Add the chopped potatoes and leeks to the pan along with the salt. Cook for 2 minutes, stirring regularly, then place the lid on the pan, reduce the heat to medium, and leave to sweat for 5 minutes (add the bay leaf now, if using).
Add stock and simmer:Add the vegetable stock and black pepper. Bring to the boil, then reduce the heat to a gentle simmer and cook until the potatoes are soft, approximately 15 minutes.
Blend the soup:Remove from the heat and blend until smooth.
Serve:Serve with a squeeze of lemon juice (if desired) and enjoy!
Here is a collection of gut health recipes that will leave your gut feeling fantastic!! These are some of the most popular recipes from our Gut Health Revolution Course and all recipes have been checked by our dietician. All these recipes are low fodmap (low in fermentable carbohydrates) so are easy to digest while also being high in fibre and diversity of plant based foods. Please let us know which you enjoy most!
Tips to improve your gut health
Eat a diversity of plant based foods, findings from The American Gut project [4] found that by eating at least 30 different plant based foods a week it greatly improved the health of your microbiome by providing plenty of fibre.
Eat a high fibre diet. You only get fibre from plant based foods namely fruit, veg, beans, legumes, whole grains, nuts and seeds. By eating a diet based around whole plant foods you are feeding the healthier strains of microorganisms in your gut and therefore your immune system.
Sleep – Research [5] has shown that good sleep is associated with healthier microbiomes and healthier gut health. Sleep is imperative to all aspects of health and very much so for our gut health.
Exercise – Is not surprising to learn that regular exercise just like sleep is linked to a healthy microbiome [6]. Ensure to get your 150 minutes of active time a week which will benefit your microbiome and gut health.
Spend time in nature – Our gut is made of micro organisms and bacteria as is the natural world around us. By spending time in different eco systems and natural environments you are exposing yourself to a variety of different micro organisms which helps strengthen the diversity of your microbiome and therefore your gut health. [7]
Mushroom Curry
An easy to make and delicious curry with mushrooms, chickpeas, aubergine that is banging with flavour, gut friendly and low fodmap.
Easy to make and even easier to eat! These are low in FODMAP and gut friendly so great for anyone with a sensitive gut. They go great as a snack or as breakfast and also happen to be quite high in protein as we use almond flour and are gluten free so they tick a lot of boxes!
An easy to make and delicious curry that is low fodmap and gut friendly. This is one of Dave’s favourite go to easy dinner recipes. It is packed with nutrition, fibre and butter beans!! It is one of our more popular recipes on our online Gut health revolution
This dessert is honestly one of our favourites. It is hard to beat and it also happens to be low fodmap & gluten free and also gut friendly. It’s easy to make, Dave’s 8 year old daughter Issy can make this by herself!
This is a deliciously simple curry! Tempeh is a fermented soybean block. We know it’s not a very appealing description, but when prepared right, it tastes like sausage or chorizo; meaty and substantial! This is a banging curry!
This super tasty spaghetti bolognese is next level, it really is. We have made this at least 30 times and it never ceases to wow guests we have. It is a family favourite in our house with garlic bread and served with some nutritional yeast.
A super tasty easy to make vegan korma recipe. This recipe is also gut friendly as it is low in fodmap’s (which we explain more about below). We make a simple delicious sauce and cook potatoes, courgettes, cherry tomatoes and chickpeas through it. This dish goes great served with quinoa or brown rice.
Thousands of years ago, Hippocrates, the father of modern medicine said, “All disease begins in the gut”. We prefer to say that ‘all health starts in the gut too’. A whole food plant based diet is hugely effective at improving your digestion and gut health [1]. 70% of your immune system cells are based in your gut [2].
Your gut consists of about 2kg of microorganisms such as bacteria, archaea, yeasts etc these are known as your microbiome, the health of your microbiome is considered your gut health and is what directly influences your immune system cells. Eating high fibre foods is vitally important to encourage the healthy strains of bacteria and microorganisms, fibre is, in fact, a prebiotic to our microbiome, it is the food that our bacteria and microorganisms feed on and helps to encourage them to be healthy and flourish. As you probably know by now – whole plant foods are the best sources of high fibre foods [3] and therefore really encourage a healthy gut.
This is a super tasty and delicious curry that also happens to be vegan, gluten free, low fodmap and a taste sensation!! We make a super tasty marinade and bake the tempeh in the oven in half of it. We use tempeh here but you can use tofu if you cannot source tempeh.
Prep time 10 mins | Cook time : 15 mins | Total time : 25 mins| Makes: 5 Servings| Difficulty: Beginner
This Vietnamese Curry is really good, it is creamy and sweet and savoury with umami flavoured tempeh with lots of veg too. It goes great as a dinner and also eaten for lunch the next day. Tempeh is high in protein so this dish works great if you go to the gym and are looking for a high protein meal for after that is also high in antioxidants and nutrients. If you can’t source tempeh or tofu you can use oyster mushrooms, these are really meaty and substantial mushrooms and are great carriers for the umami flavour just like tempeh.
What makes this dish gut friendly?
This dish is low in FODMAP’s which stands for fermentable, oligosaccharide disaccharide, monosaccharide and polyols (we know it is a total mouthful!!) Basically it means it is low in fermentable carbohydrates. This Vietnamese Curry is a low fodmap curry so it is low in fermentable carbohydrates so really good for anyone with a sensitive gut or tummy. Some of the main high fodmap foods that can cause bloating or irritation are garlic, onion and beans/lentils. All the quantitities in this dish are all low in fodmaps. Fodmap’s are super important and great for your health but for some people with sensitive guts reducing high fodmap foods for a period of time can help them to not feel bloated or irritated.
FAQ – frequently asked questions
What is tempeh?
Tempeh is a fermented soya bean block. It is really meaty and substantial and is a great medium with which to absorb flavour. It goes fantastically well with umami flavours such as tamari or soy sauce.
Why do we use only the green part of the scallions/spring onions?
Only the green part of the scallions are low in fermentable carbohydrates. The white part can sometimes be aggravating to those with sensitive tummies.
What is best to serve with this?
We like to serve this with short grain brown rice/basmati rice/quinoa or any grain of choice.
Can I make this dinner ahead of time and heat it up just before serving?
For sure! Just make sure to reheat the pasta and the dish together so that it is all up to suitable temperature.
If I can’t get tempeh/tofu/oyster mushrooms can I just use normal button mushrooms?
Absolutely!! Simply replace them with any other type of mushroom you can source. However in terms of fodmaps oyster mushrooms are the only mushroom that is definetly low in formaps.
How long does this dish last in the fridge?
It will last for at least 3 days in the fridge and will last 6 months in the freezer.
Tips for making this Vietnamese Curry:
Get all your ingredients ready to go first and do a double check that you are not missing anything before you start. There is nothing worse than finding you are missing an ingredient mid way through the cooking process!
We use pak choi to give a fresh pop of green colour, if you can’t source this use 50g baby spinach instead.
You can use other liquid sweeteners instead of maple syrup such as agave syrup or golden syrup etc.
If you don’t like fresh coriander simply replace this with basil or fresh herb of your choice.
Prep the veg first.
Ensure you have a decent suitable pan to cook this dish in, we like a wide bottom pan as you can see in the photos. This is wide bottom non stick pan as there is more surface area to caramelise the veg.
By getting all the main parts of the dish ready before hand, the cooking process is a lot easier.
Tidy up as you go and clean up while the dish is cooking.
Take your time and enjoy it, you are making a truly awesome dish!!
This is a deliciously simple curry! Tempeh is a fermented soybean block. We know it's not a very appealing description, but when prepared right, it 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.
Takes 25 minutesminutes
Serves 5
Ingredients
20gfresh gingersmall thumb size
.5red chilli
300gtempehif not available substitute with firm tofu/oyster mushrooms
6 scallions/spring onionuse the green part only
2red peppers250g
1courgette300g
220mlof full fat coconut milk
400mlwater
4tbsptamarior soy sauce
2limesjuice of both limes
2tbspmaple syrup
2tbspcurry powder
1tspsalt
½a head of pak choi
15gfresh coriandersmall bunch
200gbean sprouts1 packet
Serving Suggestion
brown rice, noodles or quinoa
Instructions
Finely chop the block of tempeh into small cubes.
Finely chop the ginger, the scallion green tops and the chilli (removing the seeds if you don’t like it hot).
Put a non stick wide bottom pan on a high heat and add 1 tablespoon of oil. Once the pan is hot add the prepped tempeh, ginger, chilli and scallion greens. Cook for 3 minutes stirring occasionally.
While these are cooking finely chop the courgette and the red peppers.
Add the courgette and red peppers and the salt and cook for a further minute or two.
Add the sauce ingredients – the coconut milk, tamari/soy sauce, maple syrup, juice of the limes, curry powder and the water and bring to the boil.
While this is coming up to temperature, finely chop the coriander and the 1/2 head of pak choi and add. Once boiling you can remove from the heat or reduce to a gentle simmer and cook for further 10 minutes to concentrate the flavour.
“When you are in a war you don’t want to hear that the justifications are false. And this is what we were saying, we were saying that the main justification – that this drug is an irresistibly addictive substance – was not true.”
Episode 59 – Bruce Alexander
Bruce Alexander has spent his life researching drugs and their addictions. In his early career, he started counseling hard-core drug addicts in Vancouver’s darkest city streets and prisons, thanks to his youthful appearance and curious demeanor he managed to build a relationship with some of these addicts which gave him a fresh perspective on substance abuse.
Bruce began to conduct scientific research with animals (including the well-known “Rat Park” studies) and human beings. Now he uses clinical, historical, and anthropological studies to document the ways in which addiction is built into the emerging globalised society of the modern age.
Author of three books including, The Globalization of Addiction: A Study in Poverty of the Spirit (Oxford University Press, 2008), since retiring from Simon Fraser University as Professor Emeritus, he has continued public speaking, primarily in Canada and Europe.
An amazing man, with an amazing story! We hope you enjoy this episode as much as we did.
Lots of Love,
Dave & Steve x
Available now from all good podcast providers:
To find out more about Julie Piatt aka “SriMati” and her work check out her For more information on Bruce please visit his website: https://www.brucekalexander.com/
This is a really hearty chunky soup packed full of flavour – we love a good wholesome chunky soup, so comforting, particularly one that walks the line between a soup and a stew, which one might even call "stoup". We love to add greens to chunky soups just before serving. They wilt in the heat and give a freshness. Adding a good handful of spinach, chopped young kale or even a bunch of chopped fresh herbs will take your chunky soup to the next level.
Takes 55 minutesminutes
Serves 6
Ingredients
3red onionschopped finely
3clovesof garlicchopped finely
1fennel bulbchopped into small bite sized bits
5sticks of celerychopped finely
3carrotschopped finely
2tablespoonstamariBragg Liquid Aminos
2.5teaspoonsof salt
½teaspoonof freshly ground black pepper
3tablespoonsof dried mixed herbs
1potato grated or chopped very smallto thicken the soup
1teaspoonof fennel seeds
400g tin of chopped tomatoes
400g tin of butter beansdrained and rinsed
2litresvegetable stock
100g of baby spinach
Instructions
Peel and finely chop the onions and garlic and finely chop the fennel. Cut the celery and carrots into small bite-size rounds. Saute the onions and garlic in 2 tablespoons of tamari and 2 tablespoons of water on a medium heat for 3 mins, stirring regularly (add another tablespoon of water if it starts to stick).
Add the celery, carrot and fennel to the pan, along with the salt, pepper and herbs and stir. Grate the unpeeled potato or dice into very small cubes, add to the pan with the fennel seeds and stir. Reduce the heat to low – medium and cook for 10 mins, stirring regularly.
Drain and rinse the butter beans and add to the pan with the tomatoes and stock. Bring to the boil, then reduce to simmer for 40 mins, until the vegetables are cooked.
When ready to serve, add the spinach and stir well. It will have wilted by the time you serve it.
An easy to make and delicious curry that is low fodmap and gut friendly. This is one of Dave’s favourite go to easy dinner recipes. It is packed with nutrition, fibre and butter beans!! It is one of our more popular recipes on our online Gut health revolution course which we created with Consultant gastroenterologist Dr. Alan Desmond and dietician Rosie Martin.
Prep time : 10 mins | Cook time : 10 mins | Total time : 20 mins| Makes: 4 Servings| Difficulty: Beginner
This is a really easy dinner and a great place to start if you are new to plant based cooking and looking for a nourishing tasty dinner. Tinned butter beans are really creamy and delicious and they go so well with the rich umami coconut and tomato based sauce. In terms of spices we use here, we keep it quite generic with curry powder and ground cumin, you can obviously spice things up if you like a little heat. Serving with some freshly ground black pepper also really adds another depth of flavour too.
What makes this dish low FODMAP?
FODMAP stands for fermentable, oligosaccharide disaccharide, monosaccharide and polyols which is a total mouthful!! Basically it means fermentable carbohydrate. This is a low fodmap curry so it is low in fermentable carbohydrates so really good for anyone with a sensitive gut or tummy. Some of the main high fodmap foods that can cause bloating or irritation are garlic, onion and beans/lentils. Fodmaps are super important and great for your health but for some people with sensitive guts reducing high fodmap foods for a period of time can help them to not feel bloated or irritated.
FAQ – frequently asked questions
Can I replace the beans with something else?
Sure thing, however other beans tend to be higher in fodmaps so make sure to check this out if you have a sensitive gut.
Can I use low fat coconut milk?
Absolutely! low fat coconut milk usually has half the amount of fat so if you are conscious of the amount of fat you consume low fat coconut milk is much lower and works great in this dish.
Can I freeze this dish?
Yes indeed it freezes really well and heats up great. We suggest freezing it in portions so you only have to reheat what you need so it avoids wastage.
Can I make this dinner ahead of time and heat it up just before serving?
For sure! You can make this curry ahead of time just make sure not to add the baby spinach till you are going to serve it as it will lose its vitality if you cook it twice.
If I can’t get oyster mushrooms can I just use normal button mushrooms?
Absolutely!! Simply replace them with any other type of mushroom you can source. However in terms of fodmaps oyster mushrooms are the only mushroom that is definetly low in formaps.
How long does this dish last in the fridge?
It will last for at least 3 days in the fridge
Tips for making this curry
Get all your ingredients ready to go first and do a double check that you are not missing anything before you start.
Prep your veg first and drain and rinse your beans.
By getting all the main bits ready before hand, the cooking process is a lot easier.
Try use a wide bottom non stick pan as there is more surface area to caramelise the veg.
Tidy up as you go and clean up
Take your time and enjoy it, you are making a truly delightful dish!!
Some great dishes you might like to serve this with:
This quick and flavourful butterbean curry is perfect for a healthy, satisfying meal. It's adaptable too—substitute aubergine for mushrooms if needed, just allow for additional cooking time. Garnish with sesame seeds for an added nutty crunch!
Takes 20 minutesminutes
Serves 4
Ingredients
400gtinned cooked butter beansdrained and rinsed
100ggreen beanshalved
150goyster mushroomsor substitute with aubergine, diced finely
1tbsptamari
1bunch scallions/spring onionsfinely chopped
1small red chillifinely chopped, seeds removed if less heat is desired
½thumb-sized piece of gingerpeeled and finely chopped
50gbaby spinach
¾tbspcurry powder
½tspground cumin
400mltinned low-fat coconut milk
200gtinned chopped tomatoes
Juice of ½ lime
Salt and pepper to taste
Optional garnish: Sesame seeds
Instructions
Prep the Ingredients:Peel and finely chop the ginger.Finely chop the scallions and red chilli (remove seeds for milder spice).Chop the oyster mushrooms finely (or dice aubergine if substituting).Halve the green beans.Drain and rinse the butter beans.
Cook the Aromatics:Heat a large pan on high heat for 2 minutes. Reduce the heat to medium and add the ginger, chilli, and scallions. Cook for 1–2 minutes, stirring frequently.
Sauté the Vegetables:Add the mushrooms and green beans to the pan. Cook for 4 minutes, stirring occasionally.If using aubergine instead of mushrooms, cook for an additional 4–5 minutes until softened and starting to break down.
Add Tamari:Stir in 1 tablespoon of tamari and cook for 1 minute.
Combine the Ingredients:Add the butter beans, baby spinach, curry powder, ground cumin, coconut milk, chopped tomatoes, and lime juice. Stir well to combine.
Simmer and Season:Bring the mixture to a boil, then immediately remove from the heat.Taste and adjust the seasoning with salt and pepper if needed.
Serve:Garnish with sesame seeds, if desired, and serve warm.
“If I am not transforming every seven years than I am not living…”
Julie Piatt aka “SriMati” is a mystic mother, musician, artist, chef, author and healer who has lived her life immersed in devotion and expansive creativity.
Episode 58 – Julie Piatt
Through embracing a plant-based diet and deep meditation practice, Julie healed herself of a large cyst in her neck, which doctors diagnosed as incurable. She shares her wisdom from a multitude of life events that she experienced as processes of alchemical transformation in her member-based community Water Tiger, as well as on her internationally acclaimed podcast, “For The Life of Me.”
Julie offers musings in her approach to find our purpose, conscious parenting, food as medicine, what it means to live a life of devotion and how to experience deep intimacy in a relationships. She also facilitates spiritual transformations on retreats. Julie’s most recent undertaking has been her own plant-based cheese company, SriMu; Do Life, Not Cheese! She is a powerful living example of how to love ourselves more so that we can live our unique design in full and expansive self-expression.
A powerful conversation from her colourful past to her present day practices, this conversation will leave you looking lovingly in the mirror and embracing your inner self!
Big love,
Dave & Steve x
Available now from all good podcast providers:
To find out more about Julie Piatt aka “SriMati” and her work check out her website: https://www.juliepiatt.com/ or find her on Instagram @srimati
Produced by Sara Fawsitt and Sean Cahill
Middle eastern Mezze Platter
Middle Eastern food is always some of our favourite food. This mezze board is so delicious and quick to make with just 2 recipes you need to assemble, the baba ganoush and muhammara. You can make the dips ahead of time too. Baba – means dad, Ganoush – means spoilt ; as in such a treat to eat this dish. Muhammara is a roast red pepper and walnut, breadcrumb, chilli pomegranate molasses full flavoured dip
Takes 55 minutesminutes
Serves 6
Ingredients
Baba ganoush ingredients
2medium aubergines
70gTahini – 2-3 tbsp
juice of 2 lemons
1Garlic clove
1tbspOlive oil
2Tbspplant based yoghurt
1tspsalt
Pinchground pepper
¼tspSumac – optional
Muhammara ingredients:
4roasted red peppers – 550g jar – 300g drained
1clovegarlic
50gwalnuts
Juice of ½ lemon
2tbspoil
1tspchilli flakes
1tspground cumin
1tbspPomegranate molasses – optional
50gbreadcrumbs
Pinchsea salt
To serve
150gPickled peppers – approx ½ jar store bought
½Cucumber
20gsesame seeds
1x 180g tub of hummus with toasted pine nuts
150gOlives
4wholemeal pitta
1tbspza-atar
Instructions
Baba Ganoush method
Preheat the oven to 220 C fan, cut eggplant in half lengthways, rub a little oil on the inside of the aubergine and place on a baking tray flesh side down, sprinkle with salt and cook for 40 mins until the aubergine is charred and collapsed and is super soft. Or if you have a gas stove you can cook the aubergine directly on an open flame, turning occasionally, for approx 15 minutes or until charred and collapsed and super soft inside. Allow to cool for a few minutes until you can handle them, into a medium mixing bowl, scrape out the soft flesh from the aubergine ( it should come away easily from the skin. Add the remaining ingredients and mix well. Taste and season with lemon, salt or heat to your preference.
Method for the Muhammara;
Toast the walnuts in a dry pan over medium heat for 2-3 minutes, tossing occasionally, while the nuts are toasting, blend all the other ingredients except for the breadcrumbs, together in a food processor, remove to a bowl, roughly chop the walnuts and add to the bowl with the breadcrumbs and mix well. Taste and add lemon, salt or heat if needed.
To assemble the mezze platter;
Toast sesame seeds on a dry open pan on medium heat until golden and they start to pop. Add a generous pinch of sat and grind in a pestle and mortar or else put in a ziplock bag and bash with the back of mug until they form a powder with some full seeds.
Slice cucumbers and sprinkle over the gomasio
Toast 15g/small handful of pine nuts and use to decorate the top of the hummus
For pittas , mix 1 tsp of zaatar with 1 tbsp of oil and a pinch of sea salt. Toast pitas and brush with the za’atar oil while still warm. Allow the oil to soak into the pitas and cut into halves or quarters.
To assemble your mezze;
Put the hummus, muhammara and baba ganoush in 3 separate little bowls. Pop them on a large wooden chopping board or nice large platter. Add the toasted za’atar pittas, a nice pile of olives, another little pile of pickled peppers
“I loved most drugs, I really loved marijuana, I used to think maybe if I just dropped acid on easter then I’ll be okay… but as time went on I slowly realised that reality was much more interesting than addiction and drug use… getting drunk is always sort of the same, a brief feeling of connection, and then loneliness…”
Episode 57 – Judith Grisel
Judith Grisel began using recreational drugs as an adolescent, her curiosity in understanding the root of why she was addicted brought her to eventually study neuroscience. Now an internationally recognised behavioural neuroscientist and a professor of psychology at Bucknell University with expertise in pharmacology and genetics, Judy’s research focuses on determining the root causes of drug addiction. A recent author, Judy published the New York Times bestseller; Never Enough: The Neuroscience and Experience of Addiction.
Judy is incredibly open and honest about her past, she holds nothing back, talks us through her addictions, her rationale, her journey to neuroscience, and most importantly her profound discoveries.
A fascinating conversation, we hope you enjoyed it as much as we did.
Big love,
Dave & Steve x
Available now from all good podcast providers:
To find out more about Judith and her work check out her book Never Enough
Produced by Sara Fawsitt and Sean Cahill
Cauliflower Curry Bake
A delicious one-pan bake where all the veg are prepped, combined with a sauce, and baked in the oven—dinner is ready with minimal effort! This pairs wonderfully with rice for a family meal or celebration. We use potimarron pumpkin, but you can substitute it with butternut squash or sweet potato if unavailable.
Takes
Serves 4
Ingredients
1head of cauliflower
1leek
500gpumpkinsweet potato, or butternut squash (peeled and chopped)
100gmushrooms of choicee.g., oyster mushrooms
6store-bought vegan sausagesdefrosted if frozen
50gbaby spinach
1tbsptamarifor roasting cauliflower
1small bunch of fresh herbs of choicee.g., parsley or coriander, chopped, for garnish
Sprinkle of coarse sea salt
Sauce
2clovesof garlic
1small thumb-sized piece of ginger
1onion
½chilliadjust to taste
Juice of ½ lime
1tbspmaple syrup or liquid sweetener of choice
400gtinned low-fat coconut milk
400mlvegetable stock
1½tbspmedium curry powder
1flat tbsp aromatic spicese.g., cinnamon, cardamom, clove, star anise powder
½tbspsalt
2tbsptamari
Instructions
Preheat the oven: Set to 200°C.
Prepare the sauce:Peel and roughly chop the garlic, ginger, and onion.Add these to a blender along with the remaining sauce ingredients. Blend until smooth.
Prepare the vegetables:Finely tear or chop the mushrooms.Peel and chop the pumpkin, sweet potato, or butternut squash into bite-sized pieces (500g).Slice the leek into bite-sized rounds, washing thoroughly to remove any sediment.Chop the vegan sausages into bite-sized pieces.
Assemble the bake:Add the mushrooms, pumpkin (500g), leek, sausages, spinach, and blended sauce to a large, deep casserole dish. Mix well to ensure all ingredients are coated.
Prepare the cauliflower:Slice the cauliflower into 4 equal-sized steaks. Place on a separate baking tray along with any smaller pieces and leaves (chop larger leaves into strips to cook evenly).Drizzle with 1 tbsp tamari and sprinkle with coarse sea salt.
Bake:Place both trays in the oven. Bake for 30–40 minutes, rotating the trays halfway through. Check that the pumpkin is tender and the cauliflower is golden and slightly crispy.
Garnish and serve:Remove from the oven. Garnish the casserole with roasted cauliflower pieces and chopped fresh herbs. Serve immediately, optionally with rice.
“There was a time when I was craving the “In Finland, schools are teaching children how to understand and respond to fake news and misinformation is an important skill in life!”
Episode 56 – Guy Claxton
Do you struggle with concentration or learning new things? Do you find it easy focusing on hobbies and things you enjoy but can’t remember a single maths equation -or something you know you need to learn- but for some reason have a mental block doing so?
This week, we speak with Guy Claxton, an emeritus professor of the learning sciences at the University of Winchester and author. His main publications include Hare Brain, Tortoise Mind: Why Intelligence Increases When You Think Less.
Guy is a professional meditator, and deep thinker, having spent months in the presence of gurus, such as Osho. Guy has a very different approach to the education system. He focuses less on the syllabus and more on the environment and approach. We hope you find his perspective as refreshing as we did.
This paté is so good! Paté was always one of Steve's favourite foods, and after not having it for over 20 years, he found this version to be just perfect—so much like the real thing. It’s much healthier than traditional paté, and so tasty!
Takes
Serves 10
Ingredients
For the Paté:
1litre store-bought soya milk
3tbspfreshly squeezed lemon juice
20gfresh gingergrated (for infusion)
2clovesgarlic20g, finely chopped (for infusion)
2tbsptamarifor infusion
A pinch of chilli flakes
200goyster mushrooms
For the Sauce:
2tbspmaple syrup
1clovegarlic or ½ tsp garlic powder
10gfresh ginger or 1 tsp ginger powder
2tbsptomato paste
2tbsptamari
Instructions
Prepare the Ingredients: Finely chop the garlic, peel and grate or finely chop the fresh ginger.
Infuse the Soy Milk: In a saucepan, combine the soya milk, garlic, ginger, and 2 tbsp tamari. Heat on low until just pre-boiling (be careful not to let it boil over). Let it simmer for 5 minutes, then remove from heat. Allow it to cool down to around 80°C-90°C (if you don’t have a thermometer, let the milk sit for about 1 minute off the heat, and it should be at the right temperature). If any skin forms on top, remove it.
Curdle the Milk: Slowly add the freshly squeezed lemon juice bit by bit to the hot soy milk, stirring well to help the milk curdle. Once the milk has curdled, set it aside to cool slightly.
Strain the Curds: Place a large piece of cheesecloth over a mesh strainer set over a large bowl. Carefully pour the curdled milk into the cheesecloth. Gently squeeze the curd in the cheesecloth to remove excess liquid. This should take around 3-4 minutes. Weigh the curd down in the strainer by placing a plate on top and adding something heavy on the plate. Set it aside while you prepare the mushrooms.
Make the Sauce: In a bowl, mix together the maple syrup, garlic, ginger, tomato paste, and tamari.
Cook the Mushrooms: Finely chop the oyster mushrooms. Heat a non-stick pan on high heat, adding 1 tbsp of oil. Add the mushrooms and sauté for 3-4 minutes until they begin to brown and crisp. Turn off the heat and stir in the prepared sauce. Mix well and transfer the mushroom mixture to a large bowl.
Finish the Paté Base: Squeeze the curd in the cheesecloth a few more times to remove any remaining liquid. Carefully form the curd into a ball and remove it from the cheesecloth. Rinse it briefly in cold water to remove any bitter taste. Return the curd to the cheesecloth and give it one final squeeze. Add the curd to the large bowl with the mushrooms and mix everything well, ensuring the mushrooms and sauce are evenly distributed throughout the curd mixture.
Form the Paté: Transfer the mixture into a ramekin, small bowl, or any container you prefer to shape the paté.
Serve: Serve with sourdough toasts, crunchy veggies like carrots and radishes, and pickles for a delightful snack.
Notes
Consistency Tip: For a smoother paté, you can blend the curd and mushrooms together if you prefer a creamier texture.
Serving: This paté is best served chilled, so it can be made ahead of time and stored in the fridge.
“There was a time when I was craving the orgasm, and then at some point it clicked and I started to crave the intimacy, the deeper connection. You get beyond the ego and you start to live from the heart. With food it is the same, you get outside of these immediate cravings for instant gratifications. When I think about sprouts, it’s this intimate relationship with this living force of energy, that’s in those seeds that contain the endosperm, the embryo, and all of the energy it needs to take a dry seed and grow into a vegetable!”
Episode 55 – Doug Evans
Doug Evans is a serial health food entrepreneur―selling to the stylish and chic as well as to the rest of us. He founded Juicero, and raised $120 million for the company that made the wifi-connected home cold-press juicer, “the Tesla of juicers”!
Known as the sproutman, Doug has been an advocate for sprouts and the raw food movement for decades. His passion has been his driving force, fuelled by sprouts, he is on a mission to give these growing medicinal foods the love and reputation they deserve.
A vibrant, brilliant, and energetic character, Doug brings us through his journey, his success and failures, how he managed to convince people to invest $120 million into his juicer and how we can all become healthier beings by consuming sprouts!
A brilliant episode – we have been eating two packets of sprouts a day ever since!
Big love,
Dave & Steve x
Available now from all good podcast providers:
To find out more about Doug and his work, check out his Instagram @dougevans
This is so good, easy to make, and super nourishing – after testing this for the first time, we ended up eating all 4 portions between the two of us! Total comfort food in one pot!
Takes 20 minutesminutes
Serves 4
Ingredients
2–3 tbsp oil
1large onion
2large garlic cloves
800gpotatoes
2tbspcumin seeds
1tbspmustard seeds
4tbsptomato purée
4tbspHappy Pear Roasted Red Pepper Pesto(harissa, or pesto of choice if using a less spicy pesto, add a pinch of red chilli flakes)
600mlvegetable stock or water
1x 400g tin of lentils
1courgette(approx. 200g)
Salt
Small bunch of fresh coriander(approx. 15g)
100gcoconut yoghurt or plant-based yoghurt of choice
1lime
Instructions
Peel and chop the onion, finely chop the garlic, and scrub the potatoes if needed. Leave the skin on and chop the potatoes into bite-sized pieces. Drain and rinse the lentils.
Heat 2–3 tbsp of oil in a large, flat pan over medium heat. When hot, add the onion and a good pinch of sea salt, and cook for 5–6 minutes until the onion becomes translucent. Add the cumin seeds, mustard seeds, garlic, pesto, and tomato purée. Mix well and cook for a few more minutes.
Add the potatoes and mix well. Pour in the stock, bring to a boil, then reduce to a simmer. Cover with a lid and cook for 10 minutes. Next, add the courgette, cover with the lid again, and cook for a further 5 minutes (or until the potatoes are cooked through but not too soft). Add the lentils to the pan and stir through to heat for 2–3 more minutes.
Chop the fresh coriander and mix it through the yoghurt. Squeeze in the lime juice and mix well.
Serve with the coriander yoghurt and some toasted wholemeal pitta, naan, or flatbread.
“The problem is that we don’t connect history. We are taught about the industrial revolution, we are taught about slavery and cotton harvesting, but we are not taught to make the link. What is all this cotton being made for? The fashion industry!”
Episode 54 – Aja Barber
This week we had the pleasure of talking to writer, stylist and sustainable fashion advocate, Aja Barber. Who’s work builds heavily on ideas behind privilege, wealth inequality, racism, feminism, colonialism and how to fix the fashion industry.
Not an easy mission to say the least! Aja speaks with such grace, knowledge and wisdom, identifying the historical and current issues that are keeping us tied to the fast fashion industry.
An insightful episode, we hope you enjoyed it as much as we did.
This is without a doubt the best tofu we’ve ever eaten – it's super easy to make and well worth the small effort. You can easily adjust this to make silken tofu or firm tofu.
Takes
Serves
Ingredients
1litre store-bought soy milk
2-3tbspfreshly squeezed lemon juice
Instructions
Heat the soy milk:Pour the soy milk into a saucepan and bring to a low pre-boil, ensuring it doesn’t boil over. Heat for 5 minutes, then remove from the heat and let it cool to 80°C-90°C. If you don’t have a thermometer, let the milk sit for 1 minute off the heat; it should be approximately 80°C-90°C. Remove any skin that forms on top.
Prepare the lemon juice:Juice the lemon and strain it into a bowl to remove any seeds.
Curdle the soy milk:Add the lemon juice to the hot soy milk, a little at a time, using a ladle. Stir well after each addition and allow the lemon juice to curdle the milk thoroughly.Continue stirring until the soy milk separates into transparent soy whey and thicker white soy protein.
Strain the curdled mixture:Place a large piece of cheesecloth over a large mesh strainer set over a large bowl.Pour the curdled milk slowly into the cheesecloth.
Drain excess liquid:Gently squeeze the cheesecloth to remove excess liquid, leaving just the tofu.
Shape and press the tofu:Wrap the tofu in the cheesecloth and place it in a square container with drainage holes.Place some weight on top to help the tofu drain further, then refrigerate.
Final stages:After 1 hour of being pressed, you will have silken tofu.After 3-4 hours, the tofu will become firmer.
Rinse before use:Soak the tofu in clean, cold water before eating to remove any bitterness. Use it in all your favourite tofu dishes. Enjoy!
“Half of our population haven’t even considered getting more out of life, they just go along, going through the motions day to day and then they die, they don’t seem to have any cognitive desire for change or growth and to have a better life…”
Episode 53 – Cameron Herold
Cameron is the mastermind behind hundreds of company’s exponential growth and has earned his reputation as the business growth guru. He has built a dynamic consultancy with clients that include a monarchy and a Big 4 wireless company.
The author of 5 books, Cameron is also a top-rated international speaker, having spoken on all 7 continents. The founder of the COO Alliance, the World’s Leading Network for Seconds in Command, he’s also the host of the Second in Command: The Chief Behind the Chief podcast, where he interviews COOs and other seconds to share their insights with his listeners.
Get your notepad and pen ready as this conversation will leave you planning, visualising and motivated to get the most out of this life and put your future into your own hands!
3 fundamental spice mixes to make vegan cooking simple
These are epic and such a time saver, just add tinned coconut milk and veg and some cooked beans to make 3 quick delicious 5 minute meals, each spice mix below makes 5 dinners each serving 2-4 people so it’s handy to have on the shelf for your go to quick easy 5 mins dinner. Serve with your favourite grain of choice!
Takes
Serves
Ingredients
Korma spice mix x 5 servings
5Tbspground coriander
5tspground cumin
2.5tspground cinnamon
5tspground cardamom
5tspground ginger
1.25tspground turmeric
Tikka Masala spice mix x 5 servings
10tspgaram masala
5tsppaprika
5tspground coriander
2.5tspground cumin
2.5tspground ginger
Jalfrezi spice mix x 5 servings
5tspred chilli powder – less if you prefer less heat
5tspground cumin
5tspground coriander
2.5tspground turmeric powder
2.5tspallspice
1.25tspground cinnamon
Instructions
Method;
Pick your spice mix and measure out the spices.
Chop the cauliflower into small florets. Chop the courgette into small bite size pieces so they cook quickly. Finely chop the scallions. Cover the peas in hot water to thaw
In a large flat non-stick pan heat 1 tbsp of oil on a high heat, when hot add all the veg (except the peas) and salt and cook for 2-3 minutes add your chosen spice mix ,reduce the heat a little and stir so all the veg is nicely coated in the spice mix. Add 1 tbsp of tamari and 3 tbsp of water to the pan, cover and cook for 1-2 minutes or until the veg is cooked
Add the coconut milk and chickpeas if using and bring to a boil and reduce to a simmer for a few minutes. Taste and season if needed to your liking. Serve with wholegrain rice or your favourite naan bread, toasted pita or sides,
When we are not in “the public arena”, underneath our smiles to camera, social media, the papers… what are we really like? How do we really feel?
Episode 52 – Fearne Cotton
“My lack of safety is doing something LIVE, like a LIVE TV show, where there is not only instant feedback but also the trepidation of not knowing whats going to come out of my own mouth next.”
This week we speak to our friend, Fearne Cotton. Who’s prolific background needs little explanation – best known as UK’s most popular broadcaster, having started her career at the young age of 15. Fearne has branched out to becoming a best selling author, podcast host, and now most recently known as the Founder of the wellbeing brand, Happy Place.
The brand was created from her first book released in 2017, Happy, which was a Sunday Times Bestseller and a silver Nielsen Bestseller. This was the first in a series of books talking about her own, and some of the not so positive, experiences with happiness. This was also the premise for her podcast launched in 2018, Happy Place.
Happy Place brand has now extended to include a festival, Happy Place Festival, and in 2021 Fearne also launched Happy Place Books, which has already published some amazing works by Lawrence Okolie & Dr Olivia Remes. In January 2022 Fearne is releasing her new book Bigger Than Us.
A mother of two, and step-Mother of two, Fearne closely supports a range of charities – most notably mental health charity Mind, The Prince’s Trust and Coppafeel!, the latter of which she curates the charity’s music festival, Festifeel.
We really enjoyed our conversation with Fearne, there is nothing false about her, her gritty, vibrant and genuine nature is infectious. Despite a serious topic, this episode will leave you feeling good and interested in finding out about more!
Big love,
Dave & Steve x
Available now from all good podcast providers:
To find out more about Fearne, check out her Instagram @fearnecotton
Produced by Sara Fawsitt and Sean Cahill
Delicious Indian street food – Pav Bhaji
An incredibly tasty street food from Mumbai—our version was inspired by Yamini, a friend from Delhi. Pav Bhaji is a mashed vegetable curry traditionally served with soft bread rolls. We simplified the recipe by using garam masala instead of the typical pav bhaji masala mix.
Takes
Serves 4
Ingredients
For the Bhaji:
1large potatoapprox. 350g
150gcauliflower
1medium carrot100g
100gfresh or thawed frozen peas
1large green bell pepper200g
2tbspoil
1tspcumin seeds
1medium onionor 2 smaller onions
1.5-inchpiece fresh ginger
4garlic cloves
1fresh chilli
1tbspsalt
1x 400g tin chopped tomatoes
100mlwater
4tbsptomato paste
1tspturmeric powder
1tspchilli powder
2tbspgaram masala
1lemon or limefor garnish
For Garnish:
1red onionfinely diced
15gfresh corianderchopped
2vegan soft bread rolls
Instructions
Prepare the Vegetables: Roughly chop all the vegetables. Deseed and chop the bell pepper. Finely chop the onion, garlic, ginger, and fresh chilli (remove seeds if you prefer less heat).
Boil the Vegetables: In a large saucepan, add approximately 1.5 litres of water, 1 tbsp garam masala, and 1 tbsp salt. Bring to a boil over high heat. Add the chopped cauliflower, bell pepper, carrots, peas, and potato. Reduce the heat to medium and simmer, stirring occasionally, for about 10 minutes until the vegetables are very tender. Drain and set aside. Alternatively, you can steam the vegetables. This recipe is a great way to use leftover cooked vegetables.
Cook the Base: Heat 2 tbsp oil in a wide non-stick pan over high heat. Add the onion, garlic, ginger, cumin seeds, and a pinch of salt. Reduce the heat to medium and cook, stirring occasionally, until the onion becomes translucent (about 5–7 minutes). Stir in the chopped tomatoes, fresh chilli, and 100ml water. Cook, stirring occasionally, for another 3 minutes.
Add the Spices: Stir in the tomato paste, red chilli powder, turmeric, the remaining 1 tbsp garam masala, and salt. Cook, stirring constantly, for about 1 minute until the mixture thickens into a chunky tomato sauce consistency.
Mash the Bhaji: Remove from heat and add the drained vegetable mixture to the pan. Mash everything together using a potato masher until well combined. Put the pan back on the heat and simmer for a few more minutes, stirring occasionally.
Toast the Bread Rolls: While the bhaji is simmering, heat a separate pan over medium heat. Slice your vegan bread rolls in half, brush with a little oil, and toast each side until golden brown.
Serve: Serve the bhaji with the toasted rolls. Garnish with finely diced red onion, lime or lemon wedges, and freshly chopped coriander.
In this week’s episode we speak to Jeff Krasno, entrepreneur, author, and podcast host.
Episode 51 – Jeff Krasno
Hand-picked by Oprah Winfrey as one of her Super Soul 100 changemakers, Jeff helms Commune Media — offering an assemblage of in-depth wellness courses, podcasts, and other media featuring the field’s foremost experts, including Deepak Chopra and Sharon Salzberg.
Drawing on his former career running a record label and a youth spent traveling the globe with his parents, Jeff incepted and created Wanderlust — a series of more than 60 large-scale global events combining innovative yogic instruction and live music that saw thousands of attendees. Featured in media including The New York Times, the events spawned Jeff’s debut book, “Wanderlust” (Rodale), which sold 35,000 copies worldwide.
As host of the Commune podcast, and the author of three books, Jeff presents his audience with knowledge and guideposts to becoming their best selves. Classes, podcasts, and books offer a roadmap to creating a better society through compassion, community-building, and hands-on activism.
Needless to say we go deep with Jeff, finding meaning is only at the helm of our discussion as we meander our way through what it is to truly be present, understanding compassion, trauma, mindfulness and so much more.
This is easy to make, packed full of flavour, high in fibre, to fill you up while also being low in fat!
Takes
Serves 4
Ingredients
1tbspoil
1onionpeeled and finely diced
2clovesof garlicpeeled and finely diced
1-inchpiece of gingerpeeled and finely diced
400mlvegetable stock
1x 400 g tin of chopped tomatoes
100gbaby spinach
2x 400 g tins of chickpeasdrained and rinsed
1cinnamon stick
1tbspcumin seeds
1tbspgaram masala
1tspturmeric
1tbsptamari or soy sauce
½tspground black pepper
Juice of ½ lemon
1red peppersliced
1red chillifinely sliced
2tbspgram flouror flour of choice
Instructions
Heat a wide-bottomed non-stick pan over high heat, then add the oil. Once hot, add the diced onion, garlic, and ginger. Fry for 2–3 minutes until they start to brown.
Add the cumin seeds, red pepper, and a pinch of salt, frying for another 2 minutes until the pepper begins to soften.
Stir in the turmeric, garam masala, cinnamon stick, and black pepper, and cook for 1 minute.
Add the vegetable stock, tamari, and chopped tomatoes, and bring to a boil. Add the baby spinach, mixing well until it wilts.
Sieve in the gram flour, stirring until incorporated. Let the curry simmer for 10–15 minutes until thickened.
Serve with toasted pitta breads or your favourite grain, topped with sliced red chilli.
This hummus is a versatile vegan "butter," packed with fibre and flavour. Feel free to customise to your taste!
Takes
Serves 6
Ingredients
2x 400 g tins of chickpeasdrained and rinsed
4heaped tbsp light tahini
Juice of 2 lemons
3clovesof garlicpeeled and finely diced
100mlwater
4tbspolive oil
1½tspsalt
To Serve
Toasted pitta breads
Olive oilfor drizzling
Sweet paprikafor sprinkling
Instructions
In a food processor, combine the chickpeas, tahini, salt, water, lemon juice, and garlic. Blend until smooth.
Add the olive oil and blend again for 2–3 minutes until creamy. Adjust seasoning as needed by adding more salt, lemon juice, or olive oil for desired texture.
Serve in a large bowl, drizzled with olive oil and sprinkled with paprika.
We are starting off 2022 with a bang! Now, although this is one for any time of the year, there really is no better way to begin dry Jan than with this motivational piece.
“The fear of change and being thrown out of a tribe is an unavoidable instinctive fear.”
Episode 50 – Andy Ramage
Andy is known by many as the godfather of the alcohol-free movement. A former professional footballer, and creator of two major financial brokerages – Andy gave it all up to co-founded the OneYearNoBeer movement, which has now helped over 100,000 people transform their relationship with alcohol.
Since then Andy has written two books ‘The 28-day alcohol-free challenge’ & ‘Let’s Do This! How to use motivational psychology to change your habits for life’, and delivered a brilliant TEDx talk titled, ‘The pill will make you limitless’.
Recently Andy stepped down from OYNB to create the Arete Group which is a collection of initiatives to help people reach their limitless potential including self-development courses like ‘The AreteWay: Unlock your limitless potential’, and a world class coach training certification called AreteWay Coach.
As non drinkers ourselves for the last 19 years this episode is very close to our heart. Finding a new tribe, thinking outside the box, questioning culture norms that have been imparted on us at such a young age are some of the topics we discuss along with the serious health scares no one seems to talk about.
This is a wonderful, quick, and delicious dinner – the tofu adds a lovely bite that contrasts with the creamy sauce and the chew of the kale. Serve with your favourite grain of choice or toasted pitta bread. To make it lower in calories, omit the oil and add a little water to deglaze the pan if the tofu starts to stick.
Takes
Serves 4
Ingredients
1x 400g tin of chickpeas
1x 400g tin of chopped tomatoes
1x 400g tin of coconut milk
1onion or 1 bunch of scallions
20gfresh ginger
1.5tbspoil
½tspsalt
280gblock firm tofu
2tbsptamari
180gblack kale or curly kale
2tbspcurry powder
Pinchof chilli flakesoptional; leave out if you prefer less heat
Instructions
Prepare the tofu and vegetables:Drain and dry the tofu to remove any moisture, then chop it into bite-sized pieces.Remove the tough centre stalks of the kale and roughly chop the leaves.Peel and finely chop the onion or scallions.Finely chop or grate the ginger.Drain and rinse the chickpeas.
Cook the tofu:Heat a non-stick pan over high heat with 1.5 tbsp of oil (omit for a lower-calorie version). When hot, add the tofu and cook for 2-3 minutes, stirring until it is nicely browned all over. If the tofu begins to stick, add 2 tbsp of water to deglaze the pan.
Add aromatics and kale:Add 2 tbsp of tamari to the pan along with the onion/scallions, kale, ginger, and ½ tsp of salt. Reduce the heat slightly and cook for 1-2 minutes, or until the kale starts to wilt.Add the curry powder and chilli flakes, stirring to coat the tofu and vegetables evenly.
Combine with the rest of the ingredients:Pour in the coconut milk, chopped tomatoes, and chickpeas. Bring the mixture to a boil, then reduce to a simmer for a few minutes.
Final touches:Taste and adjust the seasoning if needed. Serve hot with wholegrain rice, naan bread, toasted pitta, or your favourite side.
We decided to talk about the highlights of our first year as podcast hosts. Along with one of our producers, Sara Fawsitt.
Episode 49 –Best Of 2021
We chat about presence, sex, communication, parenting, love, porn, relationships, spirituality, community, egalitarianism, menopause, fame, and so much more!
We hope you enjoy it as much as we did and thank you for listening!
This is epic – one of the most popular sandwiches we serve in our cafe – it has a herbed stuffing, Sage & Thyme roasted tempeh slices, cranberry sauce, carrot – parsnip & apple slaw with mayo on sourdough.
Takes
Serves
Ingredients
Ingredients;
8slicesof sourdough or your favourite wholemeal bread
70gcranberry sauce
4tbspof vegan mayo
Stuffing slices;
250gof old sourdough loaf or baguette chopped into chunks
350mlVeg Stock
3tbspoil – 1 for onions 2 in with stock
1large onion – approx 250g
½tspsalt in with onions
½tspDried Thyme or 2 sprigs of fresh thyme
½tspDried Sage
½tspblack pepper
Roasted tempeh; approx 16 slices or 32 smaller
200gtempeh – ⅓ of a block
1.5tbspTamari mixed with 3 tbsp water so it mixes more evenly on the slices and goes further
½tbspoil
¼tspDried sage
½tspDried thyme
Carrot parsnip & apple slaw;
30ggrated Carrot
80gWhite cabbage shredded
40ggrated raw Parsnip
30gGranny smith apple
1tbsplemon juice – for apples and parsnip to stop them discolouring.
Pinchof salt
Pinchof pepper
30gmayo
Instructions
Method for components;
Stuffing;
Preheat oven to 180 C fan
If you don’t have any old loaf bread, simply chop up a baguette or sourdough style loaf into large bite size chunks and bake on a tray in the oven for 10-15 mins until they have dried out.
Finely dice the onions and in a large flat pan or pot cook over medium heat with 1 tbsp of oil and salt for 10 mins until translucent and soft, remove from heat and allow to cool.
In a mixing bowl add the old sourdough chunks, cooked onions with the rest of the ingredients and mix well
Transfer the mixture to an approx 22 x 22cm baking dish or a 2lb loaf tin approx and bake for 25 mins.
Remove and allow to cool fully before slicing
Tempeh;
Preheat the oven to 180 C fan
Slice the tempeh – crossways into approx 16 slices. No more than ½ cm each.
Mix the tamari, water, oil , Dried sage and Dried thyme together.
Toss the slices in the tamari mixture making sure the slices are evenly coated.
Put the slices in an even layer on a parchment lined baking tray and roast for 20 mins or while the stuffing is baking, taking care not to over cook or darken them too much
Slaw;
Thinly slice the cabbage
Grate the carrot and parsnip
Slice the apple
Toss the parsnip and apple in the lemon juice to stop them discolouring
Mix all together with the mayo and seasoning
To Layer your Sandwich;
For each sandwich split a generous tbsp of vegan mayo to your bottom and top slice of bread. Then split a tbsp of cranberry sauce between both slices of bread.
Layer 4 slices (or 8 half slices) of tempeh diagonally onto your base slice of bread
Add a thick slice of stuffing – see pic
Add approx 60g of slaw to cover the stuffing evenly
60% of women use the contraceptive pill for reasonsother than contraception, the majority of this for cramps and pains – The Washington Post.
Speaking to this weeks podcast guest, cramps, period pains, irregular or missed periods could be a result of a much bigger underlying issue, on average it takes between 8-12 years for a women to get diagnosed with Endometriosis – which makes us question are we irresponsibly using the pill?
Episode 48 – Lisa Hendrickson-Jack
Lisa Hendrickson-Jack is a certified Fertility Awareness Educator and Holistic Reproductive Health Practitioner. She teaches women to chart their menstrual cycles for natural birth control, conception, and monitoring overall health.
Author of the book The Fifth Vital Sign, Lisa debunks the myth that regular ovulation is only important when you want children by recognising the menstrual cycle as a vital sign. Drawing heavily from the current scientific literature, Lisa presents an evidence-based approach to fertility awareness and menstrual cycle optimisation. She also hosts the Fertility Friday Podcast, a weekly radio show devoted to helping women connect to their fifth vital sign by uncovering the connection between menstrual cycle health, fertility, and overall health.
Lisa is fun, informative and edgy! She has a super holistic approach to medicine, with the ability to recognise where it’s needed and also draw a line on where it is potentially causing more harm than good.
We talk fertility, knowing one’s cycle, contraception, period pains and so much more. A brilliant guest, we hope you enjoy this episode as much as we did.
Big love,
Dave & Steve
Available now from all good podcast providers:
Produced by Sara Fawsitt and Sean Cahill
Berry and Custard Trifle
Our Christmas favourite! Our granny used to always make this and we hated the custard but over the years it’s really grown on us and we adore this dish and it reminds us of the great May Flynn our granny! Hope you enjoy this as much as we do!
Takes 40 minutesminutes
Serves 10
Ingredients
Ingredients;
Sponge;
200gwhite all-purpose flour.
150gcaster sugar
½tbspbaking powder
¼tspbaking soda
170mlplant milk
60mlneutral tasting oil
½Tbspapple cider vinegar
½tsppure vanilla essence
Berry compote;
500gfrozen raspberries or mixed red berries of choice
4tbspicing sugar
Custard;
500mlmilk
80gicing sugar
⅛tspturmeric powder
5tbspcornstarch
Whipped cream;
500mlvegan double cream
80gicing sugar
½tspVanilla essence
4tbspToasted almonds – to garnish just before serving
Instructions
Preheat oven to 180 C fan
First we need to make our sponge.
Grease and line a 20cm (or 8 inch) springform cake tin with baking parchment. In a large mixing bowl, mix all the dry ingredients; flour, sugar, baking powder & baking soda. Then sift them through a sieve. Make a well in the centre.
Mix all the wet ingredients together; milk, oil, vanilla essence, apple cider vinegar. Then add mixed wet ingredients to the dry ingredients. Mix together until they just come together into a nice smooth uniform batter.Add the batter to the lined cake tin Place in the preheated oven for 30 minutes. Once done, check if cooked by placing a skewer in the centre, it should come out clean, if not put back in the oven and cook a little longer until the skewer comes out clean and dry. Remove cake from the oven and set aside to cool fully.
While the sponge is baking time to make the custard. In a medium size pot over medium heat, bring the milk, sugar and turmeric to a simmer, when the sugar has melted remove approx 200 ml and whisk in the cornstarch making sure there are no lumps, add this back into the pot and whisk while simmering until the custard has really thickened, a few minutes on medium heat. Remove from the heat and chill in the fridge until ready to use. You can do this step ahead if you like.
For the fruit mixture, add half the berries to a bowl along with 2 tbsp of icing sugar and mix and set aside. With the other half simply simmer the frozen berries and sugar in a pot for 2-3 minutes and remove from the heat and allow to cool.
Whip your cream, vanilla and icing sugar until nice and firmly whipped.
Toast the almonds in a clean dry pan for a few minutes until golden brown, taking care not to burn.
Very important step is to let everything cool before assembling.
To layer your Trifle, break up the cooled sponge and add to a large serving bowl, a glass one if you have it, so you can show off all the nice trifle layers. Drizzle the berry mixture over it , smooth to a flat surface pressing into the bowl, add the chilled custard and smooth into an even layer then layer with the whipped cream. Store in the fridge and keep chilled until ready to serve. And scatter the toasted almonds over the cream just before serving.
*we layered it up a little differently in the video but layer it up however suits you!
This week we talk to “The world’s most influential sex-advice columnist” – The Guardian – who’s graphic, pragmatic, and humours approach changed the cultural conversation about monogamy, gay rights, religiosity and politics.
Episode 47 – Dan Savage
“The amount of people who write to me asking me if they should dump their partner because they are unsure if they are “the one”… there is no “the one!” There is maybe a 0.67 or 0.64 and it’s your job to round that mother f***er up to number one… and you have to accept that they are doing the same for you!”
Aside from being a sex columnist, Dan is also a podcaster, best selling author, and has appeared on numerous television shows.
Savage Love, Dan’s sex-advice column, first appeared in the The Stranger, Seattle’s alternative weekly, in 1991. Now Dan has also a weekly call-in advice podcast, the Savage Lovecast and has published six books, his latest; Savage Love from A to Z: Advice on Sex and Relationships, Dating and Mating, Exes and Extras – is an illustrated collection of 26 never-before-published essays that provides a thoughtful, frank, dive into Savage’s trademark phrases and philosophies. This book is for anyone who’s had sex, is currently having sex, or hopes to have sex!
We have a wonderfully insightful conversation on what it truly means to be faithful to ones partner, how one glove does not fit all, and how straight people can learn a lot from gay relationships.
We hope you enjoyed this episode as much as we did, we are big fans of Dan and even more so after our chat!
This episode is sponsored by Wolfgang Reforest who’s mission is to plant more trees, re forest Ireland and encourage others to do so too.
Give the gift of a tree for just €20 – it only takes 3 minutes – and help restore and re-wild Ireland’s forests.
Produced by Sara Fawsitt and Sean Cahill
Vegan Christmas Cake
It wouldn’t be Christmas without a traditional Christmas cake. This wonderful recipe will bring a smile to everyone’s face on the big day!
Takes 1 hourhour
Serves 28
Ingredients
700graisins
300gsultanas
100gdried cranberries
400mlred wine
200gcoconut oil
4tbspground flax
12tbspwater
2tbspmolasses
150gground almonds
300gspelt flour
Zest of 1 lemon
150gchopped walnuts
½tspground ginger
1tspground cinnamon
½tspground cloves
Instructions
Preheat the oven to 140°C (284°F).
In a small bowl, mix the ground flax with 12 tbsp of water and leave aside to thicken (this will be your flax egg).
In a medium pot, combine the sultanas, cranberries, raisins, and red wine. Heat on high until boiling, then reduce to a simmer.
Allow the mixture to stew on the heat for about 25 minutes, stirring occasionally. After 25 minutes, add the molasses and mix continuously until the molasses has melted and fully incorporated into the fruit mixture.
In a separate mixing bowl, sieve the ground almonds and spelt flour. Add the lemon zest and the prepared flax egg to the dry ingredients, mixing to combine.
Add the chopped walnuts, ground ginger, ground cinnamon, and ground cloves to the flour mixture. Stir well to ensure everything is evenly distributed.
In a medium pot, melt the coconut oil over low heat.
Once the fruit has finished stewing, add it to the flour mixture, along with the melted coconut oil. Mix thoroughly until well combined.
Pour the cake mixture into a lined 9-inch springform cake tin, smoothing the top.
Bake in the preheated oven for 2 hours. After baking, remove the cake from the oven and allow it to cool completely in the tin.
Serve the cake with lightly whipped coconut cream or warm with vegan vanilla ice cream. Enjoy!
It is astonishing to think how badly educated we all are about such an important topic; how much misinformation is out there and how understudied women’s health really is.
Episode 46 – Dr. Louise Newson
“Menopause is a huge cause of osteoporosis, dementia and heart disease… and the most common cause of death in women is… dementia and heart disease!”
Since our episode with Dr Shahzadi Harper on perimenopause we realised we needed to find out more, especially about the questions around hormone replacement therapy (HRT). So, we decided to dig deeper and talk to “the leading menopause specialist,” according to The Telegraph, Dr Louise Newson.
Dr Louise Newson is Founder of Balance App, the world’s biggest repository of evidence-based and medically approved menopause information.
Dr Newson is a trailblazer when it comes to empowering women in making informed decisions to benefit their health and wellness. Author of Sunday Times No.1 bestseller, ‘Preparing for the Perimenopause and the Menopause,’ Dr Newson is also Founder of The Menopause Charity and not-for-profit Newson Health Research & Education.
A highly insightful conversation that has opened many questions and made us reflect on our current health system and wonder what can be trusted?
Have a listen and let us know your thoughts on social media!
And if you enjoyed this episode please subscribe and share so we can keep making more.
Big love,
Dave and Steve
To find out more about Dr Louise Newson check out her instagram @menopause_doctor , her charity The Menopause Charity and her APP The Balance APP
Available now from all good podcast providers:
This episode is sponsored by Wolfgang Reforest who’s mission is to plant more trees, re forest Ireland and encourage others to do so too.
Give the gift of a tree for just €20 – it only takes 3 minutes – and help restore and re-wild Ireland’s forests.
Beet Duxelle Wellington
This is a really satisfying, crowd-pleasing centrepiece dinner, fit for any special occasion. Serve it with gravy, cranberry sauce, roasted vegetables, and potatoes; it’s oh-so delicious!
Takes
Serves 6
Ingredients
2tbspof oil
1large leek
1clovegarlic
50ggrated carrot
1small grated beetroot
100gtinned jackfruit(chopped)
100gcooked wholemeal couscous(or cooked quinoa, or cooked rice)
2tbsptamari
3leavesfresh sage(chopped)
3sprigs fresh thyme(leaves removed from stalks)
1tspsalt
½tspblack pepper
Juice of ½ lemon
½tspsmoked paprika
4tbspnutritional yeast
150gchopped cashews
100gchopped walnuts
3tbspground flaxseed
9tbspwater
100mlwhite wine
2sheets of thawed vegan puff pastry
4tbspnon-dairy milk
Duxelle
300gmushrooms of choice
1onion
4sage leaves
4sprigs fresh thyme(leaves removed from stalks)
100gcooked chestnuts
4tbsptamari
1tbspoil
Instructions
Duxelle
Preheat the oven to 180°C
To make the duxelle (a mushroom and onion herb base), peel the onion and roughly chop. In a food processor, add the mushrooms, peeled onion, cooked chestnuts, sage, thyme leaves, and tamari. Blend until smooth and homogenous.
Heat a wide-bottomed pan and add 1 tbsp of oil. Once the pan is hot, add the mushroom mixture and cook, stirring regularly, for 5 minutes until it reduces and thickens slightly. Transfer to a wide bowl and set aside to cool.
Nut Loaf Filling
Cut the leek lengthwise and wash thoroughly to remove any hidden sediment. Chop into small rounds. Peel and finely chop the garlic. Grate the carrot and beetroot. Drain and rinse the jackfruit, then chop into thin strips. If not already cooked, prepare your couscous, quinoa, or rice.
Remove the sage leaves from the stalk and finely chop. Remove the thyme leaves from their woody stalks. Soak the ground flaxseed in water, mix well, and leave to sit for 5 minutes until it coagulates.
Toast the cashews and walnuts by baking them on a tray in a preheated oven at 180°C for 6–10 minutes until golden. Remove from the oven and leave to cool.
Heat a large non-stick pan on high heat. Add 1 tbsp of oil, and once hot, add the chopped leek and garlic. Fry, stirring regularly, for 4–5 minutes. Add the grated carrot, beetroot, jackfruit, and a pinch of salt. Cook for 3–4 minutes, stirring regularly to prevent sticking.
Add the black pepper, salt, smoked paprika, nutritional yeast, couscous, lemon juice, and tamari, along with the chopped sage and thyme. Mix well. Cook for 2 minutes, stirring regularly. As the mixture starts to stick, add the wine to deglaze the pan, incorporating any charred bits that have stuck. Cook for 3–4 minutes until the alcohol has evaporated, and the dish comes together.
Roughly chop the toasted cashews and walnuts, then add them to the pan. Mix well and set aside to cool slightly before assembling.
Assemble the Wellington
Roll out one sheet of thawed vegan puff pastry on a piece of baking parchment.
Spread half of the mushroom duxelle mixture in a thin layer across the pastry.
Shape half of the nut loaf filling into a round sausage shape, about ¾ the length of the puff pastry. Place it in the centre of the pastry. If dividing the sheet into thirds lengthwise, the filling should be in the middle third.
Fold the pastry over the filling, rolling it to cover completely. Ensure the seam is on the bottom. Trim any excess pastry and seal the edges.
Roll out any extra pastry and cut it with decorative cutters. Place these pieces on top of the Wellington for a festive finish.
Brush the top of the pastry with non-dairy milk using a pastry brush.
Bake for 20–30 minutes in the preheated oven, or until the pastry is golden and crispy.
Notes
Tip: The easiest way to cut this Wellington is with a serrated bread knife. Enjoy!
Men’s circles, intimacy, sex, relationships, masculinity, vulnerability, mental health, psychedelics, meditation and more… this week we talk to Dr. Darragh Stewart, an international wellness retreat facilitator, psychedelic speaker and Men’s Mentor.
Episode 45 – Dr. Darragh Stewart
“Men’s circles are about being seen and heard… being able to be vulnerable without the need for 10 to 15 pints. It is a beautiful space for growth and connection.”
Darragh Co-founded Inwardbound, one of the world’s first pioneering safe and legal psychedelic retreats in the Netherlands. He specialises in men’s sexuality and intimacy development, psychedelic science and spirituality. Thanks in part to his Molecular Genetics Ph.d. – Darragh’s main interest lies in bridging the gap between science and spirituality.
Having held men’s circles, retreats and workshops in Ireland since 2018, Darragh has a grounded approach to exploring spirituality: creating safe spaces for people to go deep inwards and to connect to what resonates for them without dogma or judgement.
“When I went on my own personal journey there was only women in these kinds of spaces but now we are starting to see change… predominantly due to the increase in mental health issues seen amongst men”
An important conversation that we hope will inspire more men to open up, show their vulnerability and express themselves in their own authentic way.
Big love,
Dave & Steve x
You can find out more about Darragh from his IG @darstewy
Go Wild today and get yourself this natural, refillable deodorant that genuinely works. You can order by going to WE ARE WILD dot com to get 20% off your first order when you use code “HAPPYPEAR” at checkout. That’s WE ARE WILD DOT COM and Code “HAPPYPEAR” at checkout for 20% off. Enjoy!
Carrot Cake With 5 Ingredients
Carrot cake often seem complicated so we decided to show how easy and tasty it can be using only 5 ingredients. We have included optional extras to add in to up the flavour and bring in more complexity to this wonderful cake
Takes: 55mins| Makes: 12 Servings| Difficulty: Medium
Carrot cake can often seem like a traditional cake but we’re always amazed at how popular it is, it is still the second most popular cake in our cafes. The goal of this 5 ingredient cake series is to show how accessible and easy baking can be. Carrot cake is a great way to get someone to eat some veg, carrots are the second sweetest of all veg, falling behind only beetroot. They bring a nice sweetness, colour and earthiness to this cake. If you can we would recommend you adding in the raisin, walnuts and spices for a more traditional or whole flavoured cake.
FAQ – frequently asked questions
Can I make this cake gluten free?
Yes indeed, just replace the self raising flour with gluten free self raising flour.
What do i do if i cant find self raising flour?
You can simply use 400g of plain white flour in place of the self raising flour and add in 4 tsp of baking powder
Can i freeze this dish?
Yes, you can freeze the sponges separately and also freeze the icing separate and then once thawed assemble the cake
How am I best storing this?
Store it in a sealed contained in the fridge.
What is neutral tasting oil?
It is vegetable oil such as sunflower oil or canola or ground nut oil that does not have a strong flavour. Generally the cheaper oils will have a very neutral taste to them.
How long does this carrot cake last for
It will last for 4-5 days when stored in an airtight container.
Can i use currants instead of raisins?
Yes you can indeed, and also you could use different nuts or even seeds in place of the walnuts for a less traditional version but equally as tasty!
Carrot cake often seems complicated, so we decided to simplify it while keeping it delicious with just 5 ingredients. Optional extras can be added to enhance the flavour and texture of this wonderful cake.
Takes
Serves 12
Ingredients
For the Cake:
400gself-raising flour
300gicing/powdered sugar
250mlneutral-tasting oil
200ggrated carrot
150mlwater
For the Cream Cheese Icing:
450gvegan cream cheese
150gicing sugar
Optional Extras (to break out of the 5 ingredients):
100graisins
100gchopped walnuts
1tspcinnamon
1tspallspice
Instructions
Preheat the Oven: Preheat your oven to 180°C fan (350°F).
Prepare the Cake Tins: Grease and line two 20cm (8-inch) springform cake tins with baking parchment on the base and sides. Use coconut oil to grease the tins so that the parchment sticks.
Mix the Dry Ingredients: In a large mixing bowl, sieve the self-raising flour and icing sugar. Add the grated carrot and mix them together. Create a well in the centre. If you're using any optional extras (raisins, walnuts, cinnamon, or allspice), add them to the dry ingredients now.
Combine Wet Ingredients: Measure the oil and water, then add them to the bowl with the flour, sugar, and carrot mixture.
Mix the Batter: Mix the ingredients together until they just come together using a spatula or a hand mixer. Be careful not to over-mix.
Bake the Cakes: Split the batter evenly between the two cake tins. Place in the preheated oven for 40 minutes, rotating the tins halfway through to ensure even baking. Check if the cakes are cooked by inserting a skewer into the centre. If it comes out clean, the cakes are ready. If there are a few crumbs, return the cakes to the oven and bake a little longer until the skewer comes out dry. Allow the cakes to cool on a rack.
Make the Cream Cheese Icing: While the cakes are baking, prepare the frosting. Place the vegan cream cheese in a bowl and use a fork to mash and soften it. Sift the icing sugar into the bowl to avoid lumps. Whisk the cream cheese and icing sugar together until smooth, scraping down the sides of the bowl as needed.
Assemble the Cake: Once the cakes are fully cooled, assemble the carrot cake. Place the base cake on a serving plate and spread half of the cream cheese frosting over the top. Gently spread the frosting from the centre, leaving about 1.5cm from the edge. Place the second cake on top, pressing lightly to let the filling come to the edge. Spread the remaining frosting on top of the cake, working from the centre to the edges.
OptionalDecoration: If desired, decorate with extra chopped walnuts, raisins, or a sprinkle of cinnamon.
Serve: Slice and enjoy your delicious carrot cake!
Notes
Optional Extras: The optional extras—raisins, walnuts, cinnamon, and allspice—add depth and texture to the cake. Feel free to mix and match based on your preferences.
Vegan Substitution: Ensure that the cream cheese used for the icing is vegan, and choose a neutral oil for the cake (e.g., sunflower or vegetable oil).
This dish features a homemade Dashi, Chashu marinade, and La-yu, giving it a pop of flavour. It only takes 20 minutes to make and is absolutely worth trying!
Takes
Serves 2
Ingredients
250gnoodles of choice
180gfirm tofu
“Dashi” Stock (term for infused stock)
30gdry shiitake mushrooms
1litre veg stock
1tbsptamari
1tbspmiso
Pieceof kombu seaweed(optional)
“La-yu” Infused oil (term for infused oil)
50mlmild olive oil
1large cloves garlic
¼tspchilli flake
“Chashu” Marinade (term for the marinade the traditional meat/pork is marinated in)
4tbsptamari
2tbspmirin(optional)
1tbspsoft brown sugar
15gfresh ginger
1large cloves garlic
4-6tbspwarm water
1tbspoil
To serve
½sheet nori
½bunchscallions
50gradish
handfulof bean sprouts
22 sun-dried tomatoes(rehydrated)
Instructions
Rehydrate the Sun-Dried Tomatoes:Place the sun-dried tomatoes in hot water and set aside to soften.
Prepare the "Dashi" Stock:In a medium to large pot over medium heat, add vegetable stock, kombu (if using), tamari, miso, and shiitake mushrooms. Simmer for 10 minutes, stirring occasionally to dissolve the miso paste.
Make the "La-yu" Infused Oil:Heat the olive oil over low heat. Roughly chop the garlic and add it to the oil along with the chilli flakes. Cook for 2-3 minutes, ensuring the garlic turns golden but doesn’t burn. Strain the oil through a sieve into a bowl to remove the garlic and chilli flakes, then set the infused oil aside.
Prepare the Mushrooms and Tofu:Lower the heat for the Dashi. Using a slotted spoon, remove the shiitake mushrooms from the broth and roughly slice them. Drain and dry the firm tofu, then cut it into large bite-sized pieces.
Make the "Chashu" Marinade:In a small bowl, mix together tamari, mirin, brown sugar, finely chopped garlic, and ginger. Add 4-6 tbsp of warm water to the marinade to thin it slightly.
Cook the Mushrooms and Tofu:In a large flat pan, heat 1 tsp of oil over medium-high heat. Once hot, add the tofu and mushrooms, browning them on all sides. When browned, reduce the heat, pour in half of the Chashu marinade, and toss to coat the tofu and mushrooms. Once the tofu and mushrooms are well coated, add the remaining marinade and cook for 1 minute, then remove from the heat.
Cook the Noodles:Bring the Dashi broth back to a simmer. Add the noodles and cook according to the package instructions.
Prepare the Toppings:Clean and roughly chop the scallions. Thinly slice the radishes. Drain the rehydrated sun-dried tomatoes and slice them if needed.
Assemble the Ramen:Place half a sheet of nori at the bottom of each bowl. Divide the cooked noodles between the two bowls, heaping them in the centre. Pour the hot Dashi broth over the noodles. Arrange the tofu, mushrooms, chopped scallions, radishes, bean sprouts, and sun-dried tomatoes around the bowl in sections. Drizzle with La-yu infused oil.Serve and enjoy!
Apparently, 35% of internet downloads involve porn and 50% of UK adults watch porn, according to the Guardian.
Something so popular and yet never talked about – why don’t half of us openly admit to each other (or to ourselves) that “yes, I watch porn”?
Episode 44 – Erika Lust
“For most people, porn is what they find on these free online sites and often very misogynistic, aggressive, even racist and not tasteful.”
For this week’s podcast guest, Indie erotic filmmaker, Erika Lust, argues that porn can be so much more than that: “I really think we have a possibility here of creating wonderful, beautiful, and diverse films… I think there is a lot of positivity around watching people have great sex together and seeing how they are communicating, especially in a world that struggles with the language of consent.”
We admit we were a bit nervous going into the conversation, but we instantly sank right in and found ourselves viewing porn from a new lense.
Erika Lust is an award-winning filmmaker who creates sex-positive adult cinema by portraying relatable characters, realistic sex, and offering a more inclusive and cinematic alternative to the mass-produced mainstream porn.
Over the past 20 years, Erika has defended the importance of having women, BIPOC, and LGBTQ+ people behind the camera in all key positions and supports burgeoning talent across the globe by producing and financing female and queer guest directors.
“More and more youth are turning to porn for sex education, whether we like it or not,” says Erika. According to the Guardian, “teenagers are turning to porn as a sex educational tool because schools do not tell them what to do, but focus only on contraception”.
“Young women are constantly coming up to me saying “I am having sexual relations with men and I can’t orgasm, what’s wrong with me?” Many times it is because they are learning about sex through what they see online and they think that is how it should be done – that kind of sex is not stimulating for women.”
From how historically affluent white men made sexual entertainment something only for themselves, to how porn is now run by one dominant company posing as a tech company, this episode with Erika is truly fascinating.
We hope you found it as eye-opening as we did!
Big love,
Dave & Steve x
You can find out more about Erika and her work on her website erikalust.com , on Instagram @erikalust and check out her latest short film out tomorrow, Cooking show onxconfessions.com
Available now from all good podcast providers:
Bettina’s Herbed Crostini and Leek and Tahini Dip
This dip is a wonderful combination of seasonal flavours, with leek, dates, tahini, lemon, and sumac creating a delightful mix of tastes. It’s perfect for festive occasions and truly worth trying! This recipe is from Bettina’s kitchen, featured in her new book Celebrate.
Takes
Serves
Ingredients
1baguette(sliced into rounds, or 4-6 slices of sourdough, halved)
For the Leek and Tahini Dip:
3leeks
3-4tbspolive oil
4dates(pitted and torn)
3-4tbsptahini
2tspground sumac
Salt and pepper(to taste)
For the Green Oil:
30gflat-leaf parsley(chopped)
2garlic cloves
3-4tbspolive oil
To Serve:
Pine nuts
Drizzle of olive oil
Instructions
Preheat the Oven:Preheat your oven to 180°C (350°F).
Prepare the Leeks:Cut the leeks in half lengthwise and rinse thoroughly, especially the green parts, to remove any hidden sediment. Thinly slice the leeks, including the green part.
Cook the Leeks:Heat a large saucepan over high heat. Once hot, add 3-4 tablespoons of olive oil and the sliced leeks, along with a generous pinch of salt. Fry the leeks for about 5 minutes, stirring regularly. Lower the heat to medium and cook for another 15 minutes, stirring occasionally, until the leeks are soft and caramelised.
Make the Green Oil:While the leeks are cooking, place the parsley, garlic, and 3-4 tablespoons of olive oil in a blender or food processor.Blend until smooth and vibrant green. You can also use an immersion blender if preferred.
Toast the Bread:Slice the baguette (or sourdough) and spread some of the green oil onto each piece. Place them on a baking tray and bake in the preheated oven for about 5 minutes until lightly toasted.
Make the Dip:When the leeks are ready, transfer them to a food processor along with the torn dates, tahini, sumac, and a squeeze of lemon juice. Pulse the mixture until you have a chunky dip. Be careful not to over-blend; you want some texture to the dip.
Assemble and Serve:Spread the leek and tahini dip onto a large plate or in a serving bowl. Arrange the toasted bread around the dip. Sprinkle with pine nuts and drizzle with olive oil for an extra touch of richness. Enjoy!
Ethical Non-Monogamy & Sex Positivity with Sexpert Zachary Zane!
If ever there was an educational episode on this podcast this one is it. Zachary breaks it all down for us, from the multiple labels in modern society to jealousy and safety within ethical non-monogamous relationships.
Episode 5 – Zachary Zane
“If you look at the studies and stats, we are seeing more and more people who are interested in non-monogamy or engaging in non-monogamy in some form. We are also the gayest or queerest generation! More and more people identifying as gay bisexual, transgender, non-binary than ever before.”
A Brooklyn-based columnist and activist, Zachary’s work focuses on sexuality, culture, and the LGBTQ community. You can read his popular sex advice column, “Sexplainit” at Men’s Health, ” but his work has also been published in the New York Times, Rolling Stone, The Washington Post, GQ, Cosmo, and many others.
To be honest, we felt pretty ignorant throughout most of this episode, but Zachary proved to be a patient teacher and a good laugh. After he brought us through the meaning of the various sexual identifying labels, we discussed his sex column, fetishes, his personal life and his backstory.
A truly open-minded and open human being, we really enjoyed this conversation and hope it, too!
Lots of Love
Dave & Steve
To find out more about Zachary you can find him on Instagram @zacharyzane_
Available now from all good podcast providers:
1 Pan Charred Crispy Cabbage with Chickpea Stew
Charred and braised cabbage becomes wonderfully soft yet crispy. In this dish, we pair an aromatic chickpea curry with crispy cabbage, creating a beautiful and elegant meal that will leave you craving more cabbage!
Takes
Serves 4
Ingredients
½head of white or Savoy cabbage(approx. 400g, cut into quarters)
4tbspwater
1tbsptamari
1large leek
1x 400g tin chopped tomatoes
1x 400g tin coconut milk
1x 400g tin chickpeas
2tspcurry powder
½tspground coriander
1cinnamon stick or ¼ tsp ground cinnamon
¼tspground chilli powder(optional, for less heat)
Salt(to taste)
1 ½tbspoil(divided for use)
Instructions
Preheat the oven to 200°C (fan).
Chop the leek into approx. 1-inch rounds. Rinse thoroughly and drain well. Drain and rinse the chickpeas.
Toss the leek rounds with a pinch of salt and ½ tbsp oil. Place in a high-sided lasagna dish (approx. 30cm x 22cm x 5cm) and bake in the oven for 10 minutes.
While the leeks are roasting, chop the ½ head of cabbage into quarters, removing any outer leaves that are blemished. Heat 1 tbsp oil in a large, flat pan over medium-high heat. Once the pan is hot, add the cabbage quarters, cut-side down. Sprinkle with salt and leave to cook without moving for 3-4 minutes per side, turning carefully to achieve a nice char. Add 1 tbsp tamari and 4 tbsp water to the pan, allowing it to steam and deglaze, which will soften the cabbage slightly.
Remove the leeks from the oven. Add the coconut milk, chopped tomatoes, spices, and ¾ tsp salt, and mix well. Stir in the chickpeas. Nestle the cabbage pieces between the chickpeas, ensuring the sauce comes halfway up the cabbage. Return the dish to the oven for 15 minutes, or until the sauce is bubbling and the cabbage has crisped up slightly.
Serve with your favourite whole grain, such as brown rice or quinoa, and enjoy!
Mushroom, jackfruit & thyme Bourguignon with cheesy polenta
We serve this rich delicious comforting stew with a quick easy polenta but you can serve it with a baked potato or wholegrain of choice for the perfect comfort food. Great stew for batch cooking and freezing! Enjoy
Takes
Serves 4
Ingredients
200gmushrooms – portobellooyster, chestnut
1x 400g tin of jackfruit
2medium onions – 350g
2clovesGarlic
1medium/large Carrot – 125g
200mlRed wine
4large sprigs of freshThyme
200mlVeg Stock
1x 400g tin of chopped tomatoes
3tbspTomato paste
2tbsptamari
375gpolentaquick cook or instant polenta
1.5litres of boiling water
2tbspgrated plant based cheese of choice – optional
½tbspmaple syrup
Instructions
Peel and chop the onions into 8ths. Peel and finely chop the garlic. Slice the mushroom into long thin slices. Drain, rinse and chop the Jackfruit, removing any tough seed pods. Chop the carrot into small diced pieces. Pick the thyme leaves from the stalk and roughly chop.
Heat 1 tbsp of oil in a large heavy non-stick pan over high heat . Add the mushroom and chopped jackfruit and cook for 5 mins stirring occasionally until all nicely browned. Add the 2 tbsp tamari and a pinch of black pepper to the mushroom and jackfruit.
Lower the heat to medium and add the carrots, sliced onions and ½ tsp of salt, and cook covered with a lid for 8-10 mins, adding a few tbsp of water if the veg begins to stick, add the garlic and thyme and cook for another minute. Add the red wine to the pan and increase to a high heat, cook for 3-4 mins until half the wine has evaporated and to deglaze and scrape the base of the pan. Add the tomato paste,chopped tomatoes, veg stock, ½ tsp salt and bring to a boil and simmer for 10 mins until the sauce has nicely thickened. Taste and adjust to your liking we add ½ tbsp maple syrup to balance out the acidity
While the stew is simmering make the polenta according to pack instructions, grate vegan cheese and melt through. Keep covered and warm until ready to serve.
Serve the polenta with the stew and some fresh chopped thyme or parsley or vegan parmesan if you have it. Enjoy!
Despite feeling like clueless school kids throughout, this week’s episode was another reminder of just how grateful we are to host this podcast and that women’s issues are also men’s issues!
“One in four women leave their workplaces or go part time because they have lost confidence, so society does need to take note of menopause.”
Episode 42 – Dr. Shahzadi Harper
Dr Shahzadi Harper is a medical doctor with a holistic approach to women’s health and wellbeing. She is a leading light in the world of perimenopause & menopause and has recently co-authored and published a book called The Perimenopause Solution.
A forward-thinking and dynamic doctor with over 25 years of experience, Dr Shahzadi is passionate about advocating for positive change and a better understanding of perimenopause/menopause by optimising the way it is perceived.
Dr Shahzadi believes that women from all backgrounds and ethnicities should feel empowered in life and that all men should be educated about how to support them.
Aside from societal ignorance, we talk libido, HRT, supplements, societal pressures and more…
An important conversation, that we hope will encourage you to also have more openly.
If you enjoyed it please like, subscribe, leave a review and share!
Go Wild today and get yourself this natural, refillable deodorant that genuinely works. You can order by going to WE ARE WILD dot com to get 20% off your first order when you use code “HAPPYPEAR” at checkout. That’s WE ARE WILD DOT COM and Code “HAPPYPEAR” at checkout for 20% off. Enjoy!
Beet brownies with choc mousse
These are so wonderful, beetroot is actually the sweetest of all veg and goes beautifully with chocolate, these are easy to make and the chocolate mousse add a lovely indulgent light topping to these delicious light brownies!
Takes
Serves
Ingredients
100gAlmond flour
100gwhite flour
200gcoconut oil
200mlMaple syrup
60gCacao
1tbspVanilla
200gBeetroot cooked
1tbspbaking powder
Choc mousse
200gdark Choc
150mlboiling water
Instructions
Preheat oven to 180 degrees
Melt the coconut oil in a saucepan over medium heat.
Blend the wet ingredients, cooked beetroot, maple syrup, melted coconut oil and vanilla till super smooth
Sieve and mix dry ingredients (the white flour, almond flour, cacao powder and baking powder)
mix the wet and dry ingredients till smooth and well mixed
Line a baking tray with baking parchment and add in the batter
Bake 180 for 18 mins
Take out of the oven and leave cool while you make the chocolate mousse
For the chocolate mousse
Put equal parts of cold water and ice into a medium metal or plastic bowl for the ice bath.
Boil the kettle and pour 150 ml of boiling water into a second medium bowl (ideally a metal bowl
Chop the chocolate into small pieces and add to the bowl of boiling water. Stir with a spatula or whisk until all the pieces are melted and it resembles the texture and smoothness of a hot chocolate.
Place the bowl with the chocolate over the ice bath where the bottom of the bowl with the chocolate is touching the ice cold water and whisk vigorously. Continue to whisk until the mixture has the consistency of stiff whipped cream, it should take about 3-5 mins.
If it gets too thick do not worry, just add a little more boiling water and incorporate it in till you reach a lovely smooth texture.
Spread the chocolate mousse generously on top of the cooled brownies and enjoy!
This simplified version of the classic banoffee pie is made with just 5 ingredients, delivering all the deliciousness of the original but with a boost of fibre. It's a treat worth making!
Takes
Serves 12
Ingredients
Base
250gcashew nuts
150gdates
Caramel
300gdatespitted
180gcoconut oil
50mlwater
Topping
3bananas
2tins coconut milkchilled overnight for cream separation
Instructions
BaseIn a food processor, blend the cashew nuts for 1-2 minutes until they resemble a breadcrumb-like texture.Add the dates and blend for an additional 2 minutes until the mixture comes together.Line a 24cm (8in) springform cake tin with baking parchment. Transfer the base mixture into the tin, spreading it evenly and pressing it down firmly with the back of a spoon.
Caramel LayerAdd all the caramel ingredients (dates, coconut oil, and water) to the food processor. Blend until the mixture is completely smooth; this may take around 5 minutes. Be patient, as achieving a smooth consistency is key for a great caramel layer.Spread the caramel evenly over the base layer in the springform tin, smoothing it out with a spoon.
Banana LayerSlice the bananas into rounds. Arrange the slices over the caramel layer, ensuring the caramel is fully covered.
Coconut Cream LayerOpen the tins of chilled coconut milk. Scoop out the thick coconut cream from the top, leaving the coconut water behind (reserve the water for another use if desired).In a bowl, mash the coconut cream with a fork until smooth and free of lumps. Spread the coconut cream evenly over the banana layer.Place the banoffee pie in the fridge to set for at least 1 hour.
Finishing TouchesBefore serving, grate a few squares of dark chocolate over the top of the pie for garnish (optional).Slice and enjoy!
This is one of our tastiest curry recipes, so vibrant, looks and tastes as good as a Friday night take out! Easy and quick to make, once you try this vegan butter chickn you will be hooked. We use meaty mushrooms and then finish them in a super creamy rich sauce.
Takes: 25 mins
Makes: 3 Servings| Difficulty: Beginner
The original “Butter Chicken” recipe is thought to have originated in a restaurant trying to use leftover chicken tandoori – they cooked it in a super buttery creamy sauce to moisten the chicken. It is a delicious tomato and cream rich curry traditionally called Murgh makhani – like many Indian dishes, there is a depth of flavour built up by cooking onions until soft and using spices. In our vegan version using meaty marinated mushrooms grilled and then finished in a super creamy rich sauce – we use mushrooms in our recipe but you can also use tofu instead, simply marinate it the same way we marinate our mushrooms for a super delicious alternative version to this great recipe – so delicious!
FAQ – frequently asked questions
Can I substitute the mushrooms?
Yes of course, mushrooms work really well as they have a meaty texture. But you can use tofu or aubergine or sweet potato instead, just making sure the veg are cooked through before adding the sauce.
What if I don’t have all the spices in the recipe?
No problem, simply use an equal amount of curry powder in place of all the different spices.
Can I freeze this dish?
Yes indeed it freezes really well and heats up great.
How am I best storing this?
Store it in a reusable tub in the fridge. It will last for 2 days in the fridge.
If I don’t have vegan butter can i use oil?
yes simply use approx 15ml good quality oil.
How long does this dish last in the fridge?
It will last for 2 days in the fridge
Can I use low fat coconut milk
Yes
Can I substitute the fresh coriander?
Yes, you can use parsley or your favourite leafy green herb.
Serving suggestions for this butter chickn recipe ;
This recipe is thought to have originated in a restaurant trying to use leftover chicken tandoori – they cooked it in a super buttery creamy sauce to moisten the chicken – we do the same here in our vegan version using meaty marinated mushrooms grilled and then finished in a super creamy rich sauce – so delicious!
Takes 25 minutesminutes
Serves 3
Ingredients
For the Mushrooms:
400goyster mushrooms(maitake, shiitake, or chestnut mushrooms)
For the Marinade:
3tbspHappy Pear roasted red pepper pesto(or pesto of choice)
½tspchilli powder
1tbspgaram masala
½tspturmeric
Pinchof salt
For the Sauce:
1onion(diced)
50gcashews
½thumb-sized piece of fresh ginger(grated or finely diced)
2large cloves garlic(peeled and finely chopped)
½tspturmeric
½tspcumin seeds
2whole cardamom pods
½tspgaram masala
½tspground cumin
½tspground coriander
¾tspsalt
2tbspoil
20gvegan butter
400gtin of coconut milk(cream from the top only)
400gtin of chopped tomatoes
To Serve:
15gfresh coriander(chopped)
Instructions
Fill and boil the kettle. Place the cashew nuts in a bowl, cover them with just-boiled water, and leave to sit for 10 minutes to soften.
Cut the mushrooms into strips. Dice the onion. Peel and finely chop the garlic, and grate or finely dice the ginger.
Mix together the marinade ingredients. Toss the mushrooms in the marinade to coat them well. If possible, leave this overnight for enhanced flavour.
Heat a large non-stick frying pan on high. Once hot, add 1 tsp of oil and the marinated mushrooms. Cook for 5 minutes, stirring regularly, until the mushrooms start to char and turn golden. Remove them from the pan and set aside.
To make the butter sauce, clean the pan by giving it a quick wipe.
Melt the butter and olive oil in the pan over medium heat. Add the cumin seeds, cardamom pods, and turmeric, cooking for 1 minute until they become fragrant.
Add the diced onion and cook for 2–3 minutes until softened. Add the ginger and garlic, and cook for another minute, stirring.
Add the remaining spices (garam masala, ground cumin, and ground coriander) and mix well for 1 minute. Add the chopped tomatoes and bring to a boil.
Add the cream from the top layer of the coconut milk (reserve the remaining coconut water for another dish) and stir until melted.
Drain the cashews and add them to the sauce. Carefully transfer the sauce to a blender or food processor and blend on high until smooth.
Return the sauce to the pan, add the mushrooms, and heat through. Taste and adjust the seasoning to your liking by adding more salt (we used an additional ¾ tsp) or a squeeze of lemon juice if needed.
Serve with brown basmati rice or naan, garnish with fresh coriander, and enjoy!
“Sexual negativity is the lense most of us are born into…we are fed shame”, we are made think it should be a “secretive thing”, we allow judgment and scrutiny of others.
Episode 41 – Dr. Kate Balestrieri
With this in mind, how are we equipped to speak to the younger generation about it – How can we be sure we are passing down a healthy relationship towards sex? The big question being; is our own inability to speak openly about sex pushing our children towards porn for their sex education?
This week we speak to the amazing Dr. Kate Balestrieri, a Licensed Psychologist, Certified Sex Therapist, Certified Sex Addiction Therapist, PACT Therapist, and Founder of Modern Intimacy.
Dr. Kate came into her practice through her involvement with sex offenders. She began to see a pattern amongst these offenders and the therapists allocated to them and felt she needed to delve deeper.
Her outlook is one of compassion, open-mindedness, and honesty. She gives many practical tips on nurturing a healthy sex life. We talk at length about so many things including safety, curiosity, and diversity. As she puts it; “humans are diverse so why would our sex lives be any different”
An insightful listen. We hope you enjoy it as much as we did!
Big Love,
Dave & Steve x
You can find out more about Dr. Kate from her IG @drkatebalestrieri and her podcast, Modern Intimacy.
Go Wild today and get yourself this natural, refillable deodorant that genuinely works. You can order by going to WE ARE WILD dot com to get 20% off your first order when you use code “HAPPYPEAR” at checkout. That’s WE ARE WILD DOT COM and Code “HAPPYPEAR” at checkout for 20% off. Enjoy!
