Winter Wellness - Part 3

In the final part of my Winter Wellness Series I talk about inflammation. If you're like me and you suffer with different types of inflammation then perhaps we should take a closer look at our diets and eat foods that help to curb inflammation.

Our bodies use inflammation to help heal and protect and it is a natural response of our body's immune system. However, it can get out of hand and become extremely painful. I've suffered with bursitis, tennis elbow and more recently sciatica, which are all types of inflammation and although you try to carry on as normal the pain can grind you down until you stop and rest. Medication can help too in different forms, but do the foods we eat also have an effect? 

I have learnt that foods high in saturated fat and sugar can activate inflammation in our bodies. But I don't think my diet is high in either, sure I enjoy a piece of good quality chocolate and I like the odd vegan biscuit - OK Packet! One reason I tend not to buy them, but if they're on offer I just can't resist. I thought saturated fats were mainly found in animal products like cheese, butter and cream but they're also found in palm oil and coconut products. Both palm oil and hydrogenated fat is found in processed food like biscuits, margarine and ready made meals. So I guess I need to start cutting down on the biscuits and margarine as I rarely have a ready made meal, in fact the only one I can think of is vegan sausages! Further research found that some nuts especially brazil nuts were fairly high with saturated fats; brazil 26%, cashews 21% however they also had higher mono-unsaturated fatty acids, which can help lower blood pressure. I think it is time that I started a food diary so I can actually see how much fat and sugar I am taking on board.

But wait, there is food out there, which can help! Its all about making the switch.

Winter Wellness Chilli Goodness

Foods to help reduce inflammation include:

Garlic - Yes, its here again thanks to its anti-inflammatory properties. Studies have shown that garlic works similarly to some types of pain medications, specifically Non-Steroidal Anti-Inflammatory Drugs (NSAIDs), which are used to treat various conditions.

Whole Grains - It is reported that eating whole grains instead of the refined foods, such as pasta and rice can help keep inflammation in check. Whole grains contain a heap more fibre and have less added sugar so they're way better for you, but we all knew that already, didn't we? When you visit your doctor with a inflammatory condition, they usually take a blood sample and one of the tests they might undertake is looking at the levels of "C-Reactive Protein" which is a marker of inflammation. More fibrous foods have been shown to reduce the "C-Reactive Protein" so another great reason to swap to whole grain! If you only make one change with grains it should be to eat quinoa which is a complete protein containing all essential amino acids, and it will fill you up! Wild rice is another great swap so next time you go shopping just remember quinoa, wild rice and whole grain pasta and you can't go wrong.

Flax, Hemp & Chai Seeds - Yep! These three are all back here as the omega-3s in these seeds can also help reduce inflammation

Leafy Greens - You've already seen that leafy greens are good for your health as they are full of important nutrients, including vitamin E, which is reported to protect the body agains inflammation.

Almonds & Walnuts - Another source of inflammation fighting omega 3's is nuts, which are also a good source of fibre and vitamin E.

Chilli & Cayenne Peppers - These spicy morsels are rich in capsaican, which is also found in creams, lotions, gels and ointments you apply to your skin to reduce pain and inflammation. I think a hot and spicy chilli is in order!

Tomatoes - Another ingredient of a good hearty chilli! Tomatoes are reported to help reduce inflammation throughout the body, thanks to the high levels of lycopene which increases through cooking.

Beetroot - You only have to look at a beetroot and its vivid colour to believe that it has to be good for you. Beetroot is full of antioxidant properties which are reported to reduce inflammation.

Turmeric - This spice contains curcumin, which reportedly has powerful anti-inflammatory properties. Unfortunately it is not absorbed into the bloodstream very well and it is unlikely that you will be able to eat sufficient to make an impact. However it is available as an extract, something that I'm going to look into a bit more.

Berries - Yep! Berries are here again, thanks to being high in antioxidants, but we should have realised that, just look at their vivid colours! One study reported that women who ate more strawberries had lower levels of "C-Reactive Protein" in their blood streams! Roll on summer!

Green Tea - One of the most healthiest drinks you can have, it contains one of the highest amount of antioxidants of any tea and can help reduce inflammation, thanks to the natural chemicals found in the tea called polyphenols.

Soy - Another food which was reported to have reduced the "C-Reactive Protein" and inflammation levels, especially in women.

Dinner - Winter Wellness Chilli Goodness

Ingredients (Serves 4)
1 Block of tofu, frozen and defrosted 
2 Tbsp Soy sauce
½ Tsp Turmeric
2 Tsp Cumin
1 Tsp Coriander
1 Tbsp Olive oil
1 Onion, finely diced
3 Cloves garlic, minced
1 Chilli pepper, finely diced (do not remove the seeds)
1 Red/Orange Capsicum, finely diced
4 Tomatoes
50g Kale, without stalks
1 Tsp Vegetable Bouillon Powder
250ml Water
100g Beetroot, cooked, finely diced or grated
1 Tsp Cocoa powder
1 Tsp Balsamic vinegar
1 Tsp Garlic granules
1 Tbsp Tomato purée
Salt and Pepper to taste, optional

Method

Squeeze the tofu until the moisture has been removed, it feels like a sponge and you will be surprised as to how much water comes out. Once the moisture has been removed crumble into a sieve and give the tofu one last squeeze. Yes, even more moisture will come out!

In a bowl add the soy sauce, turmeric, cumin and coriander and mix to a paste. Add the crumbled  tofu and mix so the paste is evenly distributed. Set to one side to let the flavours mingle, while you prepare the rest of the ingredients.

Put a little cross on the bottom of each of the tomatoes and place in another bowl. Pour boiling water over the tomatoes and let sit for 5 minutes to loosen the skins.

Pour the oil into a pan and add the onion, garlic and chilli, sauté for five minutes or until the onions start to become translucent. Add the capsicum and stir to incorporate with the other ingredients and sauté for anther five minutes.

Remove the tomatoes from the hot water (carefully) and remove the outer skin and chop the flesh. Mix the bouillon powder with the hot water and stir.

Add the tofu and spices to the pan along with the tomatoes and the kale. Give the mixture a stir before adding the vegetable stock and give the mixture another stir. Let simmer for 5 minutes stirring every now and again to stop the mixture sticking to the bottom of the pan.

Next add the remaining ingredients and let the mixture simmer for another 10 minutes or until the kale is cooked, adding salt and pepper to taste, which you may not need.

Serve on a bed of red and white quinoa or wild rice for that extra boost. I served on quinoa as I had no wild rice :o)

Top with vegan sour cream (made with tofu) and sprinkle chives on the top. Or top with home-made guacamole. Enjoy!

I hope enjoyed the Winter Wellness Series, I will be posting more recipes soon using the foods I have found to help with the three most typical health conditions of winter. What are your favourite foods throughout winter and how do they help you? Let me know in the comments below.

Jasmine x

Winter Wellness - Part 2

Last week I started my series on Winter Wellness and part one investigated which foods could help fend off a cold. Today I'm looking at how certain foods can boost your mood and beat the winter blues.

Sometimes it really does feel like the Winter drags on, there might not be any snow, but the days are short, cold, damp or icy. Recently we've been having a spell that's freezing cold one day, warmer the next (no ice in the morning) and then back to being cold the next day again but with an ice-chilling wind thrown into the mix! The weather just can't seem to make its mind up. You wake up in the dark and by the time you finish your days work and start your journey home its dark again. The Winter months are enough to get anyone down in the dumps, whether you're scraping the ice off your car or waiting in the cold and wet conditions for public transport, winter does seem to drag on. But wait, could there actually be a reason why you feel so drained of energy and feeling miserable? 

Enter Vitamin D! Vitamin D is made by our bodies from direct sunlight and in the winter months especially here in England where we have shorter days we are not exposed to enough direct sunlight. Even in the Summer months we will only be exposed to about four hours a day of direct sunlight and that's if we're outside! 

From the small amount of research I have undertaken it has been confirmed that you won't be able to eat your way through winter and get enough vitamin D, but I do have some good news. There is one food that does contain some vitamin D and I absolutely love it - those who know me well, will have already guessed - Yep its mushrooms! 

The amazing 'shroom is able to make vitamin D when it is exposed to ultraviolet light. But there is a downside, most mushrooms are grown in the dark and therefore do not contain vitamin D! However there are certain varieties that are grown in environments which use ultraviolet light to encourage the creation of vitamin D. We just have to find them! 

After a quick internet search Marks and Spencer came up trumps with their "Vitamin D Mushrooms". Their packaging says it all: "just one serving, (3 caps) of tasty vitamin D mushrooms provides 100% of your daily vitamin requirement".

One more reason to love the 'shrooms!

Other foods to ease the winter blues include:
Foods which are high in omega-3, magnesium and the B vitamins are the champions of well-being winter wellness! Vitamin B12 is an important vitamin as it's job includes helping produce brain chemicals that affect your mood.

Flax Seeds - These bad boys are one of the highest sources of omega-3 fatty acids, which over the years have said to be beneficial to your health in numerous ways, including the potential to influence your mood. Get sprinkling!

Chia Seeds - Another great source of omega-3's, important for brain health.

Hemp Seeds - Yet another great source of omega-3's with the added benefit that they also contain many B vitamins. It has also been reported that hemp seeds can improve your mood and even alleviate symptoms such as depression or anxiety.

Leafy Greens - Get munching on kale, the daddy of leafy greens! Other top leafy greens include spinach, swiss chard and other collard greens. They provide so many nutrients including high amounts of vitamin C, magnesium, B vitamins, calcium, fibre and omega-3's! Super Green Smoothie anyone?

Brazil Nuts - A great source of selenium, which affects your mood, insufficient levels of this nutrient can make you irritable, anxious and generally just feeling done in. 

Oats - Releasing their energy slowly thanks to their low glycaemic index, will keep your mood stable as well as your blood sugars.

Bananas - A good source of vitamin B6 and magnesium, which provides you with energy to help you combat the day.

Berries - I've added berries to the list as they help from the side lines. When you are already exhausted and have nothing left to give its very hard to stay upbeat, especially if stress hits, in any form. Berries are the stress busters, so when you need that extra help reach out for a handful of berries rather than your typical comfort food.

Avocados - Another helper from the sidelines is the beautiful creamy avocado, a great source of B vitamins which help combat stress. They also help to lower your blood pressure, which is great if you've blown your top! Make yourself some guacamole and chill....

Fortifed foods - Some foods such as Nutritional yeast (yummy cheesey flavour) are fortified with vitamin B12 and some cereals are fortified with vitamin D, just check the ingredients to make sure they are vegan.

Supplements - You may decide that taking a supplement is also beneficial to you, but that's a personal decision which I won't try and influence you on either way.

As you can see from the list above there are some foods which will help with your well-being as well as boosting your immune system. So lets get cooking and introduce or increase our intake of these foods into our diets.

Recipes

Lunch - Winter Wellness Loaded 'Shrooms
(serves 2)

Ingredients

2 Tsp Flax seeds
6 Tsp Cold water 
30g Oats
1 pack M&S Vitamin D mushrooms
1 Clove of garlic
50g Kale (no thick stalks)
2 Tbsp Hemp seeds
2 Tbsp Ground almonds
3 Tbsp Nutritional yeast
1 Tbsp Chives, finely chopped
1 Tsp Soy sauce
Salt & Black pepper to taste

Method

Mix the ground flax seed with the cold water until combined and place in the fridge while you prepare the rest of the ingredients.

Place the oats into a food processor and whiz to a flour consistency and pour into a bowl.

De-stalk the mushrooms, trim the stalks and place in the food processor. Put the mushroom caps topside down on a baking tray and put to one side while you prepare the stuffing.

Add the garlic to the food processor and whiz until finely chopped. Add the kale and whiz again until the kale is cut into small pieces.

Tip the kale mixture into the bowl with the oat 'flour'.

Add the hemp seeds, ground almonds, nutritional yeast and salt and pepper and mix thoroughly.

Add the soy sauce and the chopped chives and give everything another good mix, it will start sticking together, which is what you want.

Spoon the mixture into the mushroom caps, pressing the mixture down as you go. You will have a fair amount of stuffing so pile it high!

Bake in a moderate oven for 20 - 30 minutes, if the tops start to brown, place some foil over the dish for the last 10 minutes or so.

 Enjoy on a bed of salad leaves, remember the darker the better! :o)

The loaded 'shrooms are great with a little tahini sauce, balsamic glaze or a little vegan mayonnaise or like me a combination!

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Snack - Winter Wellness Happy Bites (Makes 16)

If you like sticky sweet treats, then sorry, these aren't for you, but remember refined sugar isn't that good for you! There is a little sweetness in there from the agave nectar and then when you bite into a piece of date or cranberry you get a little extra sweetness which I find is just enough to tickle your taste buds especially for breakfast on the run or a quick happy bite! 

Ingredients 
1 Tbsp Ground Flax seed 
3 Tbsp Cold water
200g Oats, divided
20g Walnuts
40g Ground almonds
30g Chopped dates
20g Shelled hemp seeds
20g Milled Chia Seeds
15g Goji berries
15g Dried cranberries
2 Tsp Mixed Spice
2 Tsp Baking powder
2 Bananas
150ml Hemp milk
100g Silken tofu
1 Tbsp Agave nectar
2 Tsp Vanilla extract

Method

Mix the ground flax seed with the cold water until combined and place in the fridge while you prepare the rest of the ingredients.

Line a baking tray with grease proof paper so you can easily remove the happy bites after cooking.

Put 150g of the oats into a food processor and whiz to a flour consistency. Pour into a bowl with the remaining oats.

Add the walnuts to the food processor and whiz until finely chopped, pour into the bowl with the oats.

Add the remaining dry ingredients and give everything a good stir so it all combined.

Slice the bananas into the food processor and add the remaining wet ingredients and whiz until you have a thick gloopy sauce

Pour the wet ingredients onto the dry ingredients and top with the flax mixture from the fridge. Give everything another good stir and transfer to the baking tray.

Bake in a moderate oven for 20 minutes, they will be ready when the tops are golden brown and they have a little spring when they are pressed.

Remove from the oven and let cool in the baking tray before removing.

Enjoy for a quick on the go breakfast or a snack to keep you smiling.

I think adding some berry goodness in the form of blueberries would be a great addition!

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To keep you in top form I thought it would be nice to share with you two more of my well used aromatherapy blends. 

Aromatherapy Blends to enhance your mood

Down in the Dumps Blend (for use in a oil burner)
2 Drops Benzoin
1 Drops Jasmine
2 Drops Lemon

Drop the oils into the water and as the candle warms the water and oils the fragrance will circulate your room. To me the benzoin essential oil is like a big cuddle and the jasmine and lemon give you a lift.

If you want to use as a room spray, add water to a small spray bottle and add 3 drops of benzoin and lemon and 2 drops of jasmine. Shake before use.

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Sometimes, when we are stressed, tired or finding it difficult to switch off our thoughts we may find it difficult to sleep. If that's you, then this blend is for you! You can use the oils as a bath soak to help you unwind or use in an oil burner. 

Sleep Assistance Blend (double quantities for a bath)
2 Drops Frankincense
1 Drops Lavender
1 Drops Ylang Ylang

You can also use the oils as a pillow spray, again add double quantities to a spray bottle and spritz your pillow 5 minutes before you go to bed. Zzzzzzzzzzzzzzzzzzzz

Please check that the aromatherapy oils are suitable and safe for you to use personally.

Jasmine x

Winter Wellness - Part 1

Winter Wellness - What does that mean to you?

How well are you during the winter months? Are you constantly fighting off a cold or some other nasty bug? Or are you prone to cold after cold and fed up of a runny nose or constant sneezing? Have you been faced with taking to your bed with a chest infection or the flu? There are so many colds, bugs and viruses that seem to be flying around at the moment and I seem to be surrounded with people who are fighting off one illness or another. 

Maybe you're keeping the winter bugs at bay but you're feeling quite down in the dumps. Does the cold and lack of sunshine impact on your mood. Do you dread the dark mornings and dark nights and feel deprived of sunshine? Do you dream about far away shores, where you can almost feel the warmth of the sun on your back whilst you walk along the beach smelling the fresh sea air. 

Maybe like me you seem to have a handle on the attack of the bugs and viruses that are out there and can just about handle the short winter days knowing that spring is only round the corner but you are suffering too. I seem to be having various 'flare ups' of inflammation, bursitis, tennis elbow, sciatica, now that doesn't sound too healthy either does it? I'm not alone either I know of others that are suffering with some pain due to inflammation.

With all that in mind I decided to investigate further and see if your diet can help you fend off the bugs, make you feel brighter and put a stop to musculoskeletal pain. I was actually amazed at what my little amount of research found and I for one will be making some changes to my diet, staying vegan of course.

Today I'll be sharing with you two recipes; a smoothie for breakfast and a quick and easy soup to give your immune system a boost and fight off those nasty bugs and colds.

Over the coming weeks I'll be sharing other recipes with you, which are packed with ingredients and fantastic foods to help with your winter wellness, whether its aches and pains, your well-being or to boost your immune system and ward off those nasty bugs. 

But for part one of this Winter Wellness Series lets look into what foods can help with strengthening your immune system and fighting off the sniffles. 

Foods to help fight off colds include:
Foods rich in vitamins A and C and vitamins B6 and B12 paired up with zinc and iron are the foods that you need to boost your immune system along with less commonly known nutrients.

Garlic - Thanks to its antibacterial and antiviral properties (to name a few) garlic will help boost your immune function. In fact garlic should be a regular ingredient in your cooking.

Onions & Leeks - These vegetables belong to the allium family along with garlic and chives. They are rich in vitamin C and B6 as well as iron, making them a good choice to fight off a cold.

Ginger - We all know the warming feeling that ginger provides you especially on a cold day so it's bound to be good for you right? Its a good source of vitamin C and it has many other healing properties such as settling an upset stomach or helping with nausea. It will help soothe a sore throat and reduce your fever. Ginger tea anyone?

Spices - Black Pepper, Cayenne Pepper, Horseradish, Wasabi, Turmeric, Cloves, Anise Seed and Cinnamon are all ideal spices to help fight of colds.

Fennel - The bulb of fennel is an excellent source of vitamin C, while the fronds are a good source of vitamin B6, so be sure to use both parts.

Red Peppers - High in vitamin C and E, in fact it contains more vitamin C than an orange! Eating foods high in vitamin C regularly will boost your immune system.

Sweet Potato and Carrots - Exceptionally high in vitamin A and a good source of vitamins C and B6. Vitamin A is important in maintaining a healthy immune system and if we do catch a cold vitamin A will keep our first line of defence functioning well.

Mushrooms - Crimini and Shiitake are reported to be most beneficial to your health, but all mushrooms thankfully contain antioxidants which boost your immune system, they are also a good source of B vitamins and potassium.

Leafy Greens - The darker the better, so opt for Kale, which is high in vitamin A, C, K, iron and calcium. It is the powerhouse vegetable and I cook with it a lot. This vegetable also contains all 9 essential amino acids which are required to form the proteins within your body. Get some in your diet now!

Blueberries - Their colour alone should give you a tip to how good they must be for you, in fact come to think of it are they the only true blue food? The nutrients that give the blueberry its vivid colour are known for the natural ability to neutralise free radicals.

Goji Berries - If you're looking for protein in a fruit then the Goji Berry is the one as it has the highest concentration of protein in any fruit. They also contain 18 kinds of amino acids, of which 8 are considered as essential amino acids. They are an excellent source of vitamin C and have 15 times more iron than spinach.

Raspberries - They are rich in B vitamins and are another excellent source of vitamin C, along with vitamin E and iron.

Oats - You probably already know that starting your day with oats will boost your morning energy levels but it will also boost your immune levels too. 

Citrus Fruits - Everyone knows that citrus fruits such as oranges and grapefruits contain vitamin C and whilst it might not be the food with the highest amount of vitamin C its still a good food to incorporate in your diet. Citrus fruit also has other health properties such as helping to heal cuts and repair body tissue.

Recipes

Breakfast - Winter Wellness Smoothie

Ingredients 

25g Goji Berries
100ml GreenTea
100g Raspberies, frozen
150ml Hemp milk
1 Satsuma, peeled
30g Oats

Method

Soak the Goji berries in the green tea over night.

Add the Goji berries and green tea to your blender and add the frozen raspberries and hemp milk.

Segment the satsuma removing the pith as you go and add to the blender and top with the oats.

Blend until all parts have been incorporated and you have a smooth bright red smoothie.

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Lunch - Winter Wellness Soup

Ingredients 

1 Red Pepper
3 Carrots
1 Onions
3 Garlic Cloves
100g Chestnut mushrooms
Black Pepper
Olive Oil
1 Leek, sliced
¼ Tsp Cayenne pepper
¼ Tsp Grated Ginger
¼ Tsp Turmeric
750ml Vegetable stock
2 Tbsp Nutritional Yeast
To serve:
Chives, chopped
Hemp Seeds

Method
Cut the red pepper into chunks and throw onto a baking tray. Peel the carrots and cut into chunks and add to the tray.

Peel and halve the onion and cut into half moon shapes and add to the tray. Peel the garlic cloves and add them to the tray whole. Next add the mushrooms halved.

Give the vegetables a good dusting of black pepper and then drizzle a little olive oil over them. Massage the vegetables with your hands so they are all coated in the oil and black pepper.

Roast in a moderate oven for 20 minutes or until the vegetables are soft.

While the vegetables are roasting sauté the sliced leek in a little olive oil for 5 minutes then add the ginger, cayenne pepper and turmeric. Stir through the spices so the leeks are coated and sauté for another 2 minutes. Add the nutritional yeast and stir to combine.

Add the vegetable stock and bring to the boil and simmer for another 10 minutes. Add the leek mixture to your blender and top with the roasted vegetables.

Blend until you have a smooth and silky soup. Pour into bowls and top with a sprinkling of chopped chives and a few hemp seeds. Enjoy!

I'll be sharing more winter wellness recipes with you soon, please feel free to share your tips on how you stay healthy in winter in the comments below. I'd love to hear what you eat and do to keep those bugs at bay.

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Caroline from Tea and Sympatico left me a comment the other day asking about the aromatherapy blends I use to ward of bugs and colds. I'm a great believer in aromatherapy and I have found it has helped me in numerous ways. 

I am not a qualified aromatherapist but I have taken a course on aromatherapy blends and I will share with you the blend I frequently use in my home to help defend the winter colds and coughs. 

Please check that the aromatherapy oils are suitable and safe for you to use personally.


Common Cold Blend (for use in a oil burner)
2 Drops Cederwood or Chamomile
2 Drops Peppermint or Tea Tree
2 Drops Eucalyptus

Drop the oils into the water and as the candle warms the water and oils the fragrance will circulate your room.

If you want to use as a room spray, add water to a small spray bottle and add 3 drops of each. Shake before use.

Common Cold with Cough Blend (for use in a oil burner)
2 Drops Cederwood
2 Drops Marjoram
2 Drops Scots Pine

Drop the oils into the water and as the candle warms the water and oils the fragrance will circulate your room.

If you want to use as a room spray, add water to a small spray bottle and add 3 drops of each. Shake before use.

Jasmine x