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Hawkley Cottage, Highclere Street
RG20 9QB
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07816 968536

Yoga, Nutrition & Meditation.

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Blog

Welcome to Amber's wellbeing blog. Unearthing new health and beauty finds, discussing yoga and mindfulness, great healthy recipes and much more!

Filtering by Tag: healthy recipes

Healthy Eton Mess

Amber Macintosh

I was messing about with an Eton mess recipe, though you can hardly call them recipes as it is more of arranging ingredients in a bowl! Anyway, I have created a version that makes a great Summer evening treat and thought you might like it:

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Mix goats yoghurt (use coconut or soy for dairy free or vegan) with vanilla paste. Spoon into a glass, next add fresh berries, follow with crumbled meringue (or vegan cookie) and another spoon of yoghurt. For the topping stew blueberries with lemon zest, drizzle on next and finish with more meringue and crumbled chocolate quinoa. This chocolate treat is simply puffed quinoa, vanilla, coconut chips & seeds mixed into melted 85% organic chocolate and cooled in the fridge as a slab (full recipe here). The kids found some wild strawberries to add but final touches are your call. My family and I thought this was a great little treat and for kids you could use vanilla ice cream instead of yoghurt - see what you think! xAmber

Radiant Health Workshop Recipes

Amber Macintosh

Huge thanks to those that joined me on Thursday to explore health through nutrition and meditation. For those that missed this one there will be much more to come this Autumn and we can all enjoy these simple recipes:

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Vanilla oat & chia porridge with stewed fruit: cook oats in a milk of your choice (we used cashew milk) and add a big spoon of vanilla paste for natural sweetness. You could also soak them overnight but cooking breaks oats down further to remove any phytic acid - in much the same way as we activate or sprout grains and nuts. Leave to cool whist you soak chia seeds in the same milk and vanilla, you may also want to add ground cinnamon and/or ground ginger for taste. Once the chia seeds have absorbed the liquid you can combine both together and either eat or set aside in the fridge for breakfast the next day. I have not put exact amounts as you may want some for a few days - it will keep in the fridge for three. 

On to the fruit: We used blueberries and I simply slow cooked them in a saucepan after rinsing them thoroughly (remember how much our fruit is sprayed!) and add the zest of a lemon and dash of honey. Once jammy they are ready and you can add to your porridge - great at this time of year, in the Autumn you might want to add stewed apples, pears or blackberries. You could of course add raw fruits of your choice but for the purpose of this workshop we were looking at ways in which to calm the body and mind and eating slowly cooked foods is one of the ways to achieve this, leaving the digestive system very little to do.

So far we have carbs, protein, vitamins, minerals, natural sugars - let's now add some more fats and fibre to offset the fructose, keeping blood sugar stable, with a simple granola that does not even require any cooking! In a bowl put puffed quinoa and/or puffed amaranth and stir through vanilla paste, dried berries, coconut chips, fresh pistachios, pumpkin and sunflower seeds. Add to a kilner jar to keep fresh for a week or so. You could add linseed if you know you need more fibre - remember we are all different.

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Praline nuts: you all loved the sweet pistachios so just a very quick recipe. Pop a handful of nuts in a small frying pan with some unrefined brown sugar or coconut sugar, once the heat has just melted the sugar take the pan of the heat and bring together with a wooden spoon and bash up once cool in a pestle and mortar. Don't panic if you find they cool and stick firm in the frying pan, just warm up again and move once soft! You can choose any nut or nut and seed combination you fancy and store for topping on anything in an old jam jar.

Enjoy this balanced, calming breakfast to start the day. 

Spring Workshop Recipes

Amber Macintosh

Thank you for spending a lovely sunny morning on the yoga mats with me. As promised the recipes of our breakfast bowl, smoothie and snack are detailed below:

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Cardamom overnight oats with mango & praline pistachios

It's lovely to enjoy a warming bowl of porridge on a cold day but we don't always have the time or maybe we want to take breakfast with us to work? by making overnight oats you can have something ready in the fridge for up to three days to which you can add an array of fruit, nut butters and seeds. 

For this version crush cardamom seeds to a fine dust in a pestle and mortar. Add to oats and chia seeds with a little vanilla powder and pour over your choice of milk. Keep stirring and adding milk until the seeds have expanded. I have used coconut drink from M&S because it has a mild coconut taste which marries with the tropical taste of mango. If you are using berries almond milk goes well and with apple compote hazelnut milk. Mango is finely chopped with the juice and zest of a lime. Once ready to assemble together just layer up in a glass and top with pistachios and linseeds that have been heated in a pan with coconut or brown sugar. I also use the flat plate on the nutri bullet to break them down to a nut crumb, this combo of nuts and seeds adds both natural fats and fibre to your breakfast.

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Berry & Blood Orange Smoothie

So simple and such a crowd pleaser with even the smallest members of the family. Pop 1/4 bag of frozen berries in the nutri bullet cup or food processor, add the juice of 1 blood orange (as they are in season) and a mug of milk, I like brown rice milk with this. Blend to your desired consistency, for little kids you could make it really thick and add a drop of honey as a great refined sugar free pudding!

Little Sweat Snack

Many of you mentioned you have a little craving for something sweet so try taking pecans and fennel seeds, warming in a fry pan with honey and leave to cool. These will keep in an airtight container for a few days. You could also try cashews in the same way with curry powder and honey.

Enjoy! x

 

Snack Attack!

Amber Macintosh

Ayurveda, the medicine sister of Yoga, is one of the most ancient and powerful mind-body health systems in the world. It is a complex system but over the years I have found I return to and dip into aspects again and again for myself, family and clients. One of the principles is simply the importance of breakfast, lunch and supper, which reduces the need to snack. Skipping meals is a big no no for me and many others - confusing blood sugar and increasing feelings of anxiety. We fuel healthy bodies and minds with wholesome meals, our kids and teens need to do the same, something I feel passionate about. When was the last time you heard your tummy rumble? smelt food that made you salivate? felt truly excited and READY to eat? Be honest with yourself. Too many of us fall into the snack trap. Forget breakfast, snack later instead, not hungry enough for a good lunch so another quick snack and so on? thus putting a constant stress on the digestive system that remains on the go all day and can lead to weight gain. When the tummy rumbles it is not telling you to eat necessarily but that the stomach has emptied and grinding (that's the noise) the last dregs down to the large intestine for further filtering and processing. 

Now comes the slightly controversial part of this post, and some will deeply disagree with me, but that's cool. It's about our kids. How many of you bring a snack in the car at pick up? When I ask, most Mums tell me that their kids could not possibly go without the car snack on the way back from school as they are starving, the kids word, not theirs! Ask them why and the answer is always the same, they don't eat school lunch - let's go back to why? they know you are going to give them a delicious snack in the car!! So they love their snack (and I am sure it is healthy, but that's not the point), and then you make a lovely supper, and guess what, their stomach is still working so they don't 'feel' hungry and your supper goes to waste.

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Let's make 2018 the year of eating well, making food together (here is my earlier post about helping fussy kids to be better eaters) and saying a big thank you to our school catering staff. Let's make a money jar for every time our kids use the word starving and send it to Save the Children - it's heartbreaking that there are children who really do know what it feels like.