Tongue Lashings

Beetroot, courgette and miso spirals with a cheeky fried 🍳

2018-06-07T08:20:00.000-07:00

On the rare occasions that I'm at home for lunch and not rushing from client to client I like to experiment with all the random things I find in my fridge (and pretend I'm on Ready Steady Cook).
This was me wanting a healthy salad that wasn't spinach yet again so I dusted off my spiraliser (I know, it's a bit 2016) and zoodle-ified some courgette and beetroot. Whipped up a quick miso dressing and none of my salads are complete without an egg on top - this one was fried in a bit of coconut oil. Sorted.

Ingredients:

1 medium raw beetroot, peeled with ends sliced off
1/2 large courgette
1 tsp miso paste
2 tbsp lime juice
pinch of fresh chilli (optional).
1/2 tsp honey or syrup
black pepper
One large egg
2 tsp coconut oil
Coriander, parsley or mint (big handful chopped)

Method:

Spiralize the beetroot and courgette. If you've not got a spiralizer you can use the mandolin slicer on a grater (watch your fingers) or just your grater.
To make the dressing, mix the miso with a little water, the lime juice, honey, 1 tsp melted coconut oil, chilli and pepper.
Fry the courgette in the remaining coconut oil. Assemble the veg with the herbs and dressing and top with your egg. Ta da!

Nutty high protein breakfast bars

2018-04-29T01:00:00.000-07:00

I made these simple flapjack bars with a client yesterday - in fact a family who were wanting quick and easy breakfast options to grab pre-school. We wanted something high protein, high fibre to keep hungry tummies feeling full until lunchtime. The addition of tahini was inspired by the amazing Flavio at Charlton Manor School (primary school caterer of the year 2017!).

Breakfast bars - makes 12 bars

100g Ready to eat stoned prunes

3 tbsp Butter or coconut oil

250g Porridge Oats

1 1/2 tsp cinnamon

50g chopped almonds

50g cacao nibs

50g chia seed or pumpkin seed

50g sunflower seeds

4 tbsp tahini

3 tbsp honey

Instructions:

Chop prunes into small pieces. Melt butter or coconut oil with the tahini and honey and then in a large bowl add the remaining ingredients and mix everything together well.

Line a baking tray with greaseproof paper and press mixture into the tray with the back of a spoon. Refrigerate and chill for at least 2 hours - cut into squares or bars.

Keep in an air tight container (will keep for around a week).

Hearty Chicken and chipotle stew

2018-03-03T13:15:00.000-08:00

Ingredients: Serves 4

3 garlic cloves, peeled and finely chopped
500g skinless, boneless chicken thighs
1 carton of tomato passata (or tinned tomatoes)
1 onion, finely diced
1 red pepper, deseeded and diced
20g butter
1 tsp smoked chilli flakes
1/2 tsp dried thyme
250ml chicken stock (or I used a chicken and noodle cuppa soup!)
50g dried wholewheat pasta (I used penne)
50g frozen peas (optional)
Black pepper

Method:

Heat the butter in a large casserole dish over a medium heat, add the garlic and onion and saute until softened. Turn the heat up and add the chicken thighs, browning evenly. Add the remaining ingredients minus the peas and bring to the boil. Reduce to a simmer, cover and cook for around 30 minutes. Add the frozen peas 5 minutes before the end of the cooking time and leave the lid off for the final five minutes to thicken the sauce slightly.
Serve! If you're extra hungry add some green veg and crusty bread to serve. Or a dollop of creme fraiche and fresh herbs for an tasty touch.

Peanut butter lovers...this one's for you 🥜♥️

2018-03-02T04:22:00.000-08:00

Peanut butter cookies (no added sugar)

I've said many times I'm not one of those accurate cheffy type recipe creators who weighs everything accurately - crazy me. This was another 'let's make it up as we go along' recipe. But it turned out pretty good. Don't be scared to experiment when it comes to cooking - what's the worst that can happen?
Stevia is a sugar alternative that is one of the better alternative sweeteners. It's a natural South American sweetener that is around 30-40 times sweeter than sugar gram for gram. Like all 'new' health products, the verdict is still out on the overall health benefits but there are no known side effects currently known unless eaten in excessive quantities. As it contains zero calories, it may be a healthy option for those trying to lose weight and diabetics. That said, this recipe would still be fairly low sugar if you switch for regular sugar.

Ingredients: Makes 16 small cookies

100g oats (I used M&S Scottish whole oats)
100g peanut butter (I used Whole earth crunchy but you could use anyone you like)
1/2 tsp baking powder
1 egg
splash of milk or milk alternative
4 tbsp stevia (or sugar)
1/2 tsp cinnamon (or more if your a big fan).

Cream the peanut butter and stevia (this means whip it up in a frenzy!). Then add the egg and keep the frenzy going. Next add the oats, baking powder and milk. If you want less 'flapjacky' cookies this is where you can put everything into a food processor so you get a smoother cookie. Otherwise mix well.
Lightly grease a baking sheet with coconut oil or butter and put drops of the cooking mixture onto the tray. Cook in a preheated oven at 180 degrees C for around 8-12 minutes (depending if you want flapjacky or crunchy!). Cool on a wire tray.

Matcha, cranberry, sea-salt bark (posh choccy gifts)

2017-12-15T07:16:00.002-08:00

'Tis the season to be jolly and eat fancy chocs so here's a really easy 'recipe'. I say that in inverted commas because it's more a case of melting some chocolate and doing some fancy swirling and then decorating. BUT it means you can create your bark in any flavour you like and make it look really pretty. It's such a lovely gift and means you can also get creative with your wrapping.

I made these in less than 30 minutes and it certainly beats Thorntons of Hotel Chocolat for Secret Santa gifts.

Ingredients:

200g bar of dark choc
85g bar of white choc
1 tsp matcha green tea powder
40g dried cranberries
50g flaked coconut
Pinch of sea salt

Method:

Using two bain-marie (a saucepan of simmering water with a heat-proof bowl inside), melt the white chocolate in one bowl and the dark chocolate in another. When melted, add the matcha tea powder to the white chocolate and stir well (I used a mini whisk to avoid any powdery clumps). Lay a sheet of greaseproof paper on a large chopping board or baking tray (that will fit in your fridge) and pour the dark chocolate into a thinnish layer (if you want to make the bark more chunky then keep it around 0.5cm thick). Then pour the white (now green) chocolate on top and using a tooth pick or sharp knife make pretty swirls. Sprinkle the cranberries, coconut and sea salt on top and then refrigerate for an hour or so until hard.
When set, break up into shards or squares. Wrap in clear gift wrap and decorate with anything seasonal!

You can use any type of chocolate and any flavours. Next up for me is orange zest and crystallised ginger, and then maybe a peanut butter white choc swirl!

A day in the life on a Pilates retreat!

2017-12-03T08:57:00.001-08:00

This year will be the fifth year that I'll be returning to the beautiful island of Mallorca to run my Pilates and nutrition retreats. Each time I come back I fall in love a little more with the island. As a teenager I’d had family holidays to the Balearics but it wasn’t until I returned for my first retreat to Deia with Bloom Retreats that I truly appreciated how special a place it really is.

Deia, now famous for being the location for filming of the Night Manager is a stunning artists’ village, a world away from hectic city life. Everyone notices this special, tranquility almost immediately.

What does a typical day involve?

8.30am

Wake up and have a cuppa and a snack (yes we serve real tea and real coffee - I'm a big advocate of balance and enjoyment so there are no strict rules on what you can and can’t have on our retreats!).

8.45am

Make our way to our beautiful Pilates spot outside by the pool or in the holistic garden. The temperature is usually perfect at this time in the morning and we do our Pilates class listening to the sounds of cockerels, donkeys and cicadas.

The first Pilates class of the day is a chance to energise, stretch and get ready for the day - whether that is a day of lounging by the pool or a day hiking in the nearby mountain range. Either way, you take it at your own pace.

10am

After class we’ve all worked up an appetite so we go straight to brunch, which has been prepared by the amazing Monika. This typically consists of local fruit, goats cheese, avocado, grilled tomatoes, my homemade granola and a selection of local breads.

11am

There are optional activities during the day - one of my favourites being a walk over the mountains to a gorgeous port called Soller. We stop for fresh orange juice on the way at a stunning rest point and once we get to Soller we have a picnic on the beach (or some people prefer to choose some local tapas).

3pm

In the afternoon those who want to can hire paddle boards in the sheltered bay of Soller - it’s the perfect place to try paddle boarding for those who haven't before.

Once we get home at around 6 everyone is usually pretty exhausted so we have a gentle stretch and relax before another delicious dinner cooked by our incredible professional holistic chef Nicola (www.nourishbynicola.com)

Ruth’s retreats in Deia runs will be from the 18th - 24th May (6 nights) and the 1st - 7th October (6 nights). Prices start at £875 for a shared room. For more information please visit www.ruthtongue.com or email ruth@ruthtongue.com

Pumpkin pie smoothie bowl

2017-10-17T01:37:00.000-07:00

As you can see from previous blog posts I'm a little obsessed with pumpkin pie - I think it's the mix of the spicy, creamy and sweet that gets all my taste buds tingling.

Now obviously we can't have pumpkin pie for breakfast (well, not every day anyway) so as I had some Libby's pumpkin cans in my cupboard I thought I'd experiment with a pumpkin pie smoothie bowl. And it was so good. And quick. It's definitely going to be the bridge between my summer smoothies and wintery porridge bowls.

Ingredients:

100g tinned pumpkin (1/4 of a can)
300ml almond milk (or any other milk of choice)
1/2 tsp cinnamon
1/2 tsp nutmeg
sprinkling of ground ginger
a drop of vanilla essence
1 tbsp chia seeds (this makes it nice and thick and more smoothie bowl than smoothie)
1/4 scoop of chocolate protein powder (I just used this for the sweetener but you could use 1/2 tsp of stevia or add more protein powder for a bigger protein boost)
Cacao nibs and dessicated coconut to sprinkle on top

Blitz all the ingredients in a nutri-bullet or high powered blender for around 30 seconds.

Pilates in the Wilderness

2017-08-10T10:32:00.000-07:00

Last weekend I was lucky enough to be invited back to teach Pilates at Wilderness festival and what a weekend it was!

Outfit by LuLu Lemon

I'd been up-graded to the big top and pitched as a 'master class' so nerves were a little higher than usual - especially when I arrived and saw that both classes were sold out. But once I got into the beautiful Sanctuary yurt where I'd be teaching I knew that it was going to be FUN!

Friday afternoon's class was an energising core strengthener to get everyone ready for the weekend but by the Saturday's class I focused more on those stretches needed when you've been sleeping in a tent for two nights (lots of spine twists and neck releases!).

My favourite part of teaching was seeing such a range of people - from mums and daughters, to couples, to hen do's and people just turning up for a lie down!

Other highlights from the weekend were a SUP yoga class with Rosie Markwick on the lake, a Rocket yoga class with the brilliant Marcus Veda and of course loads of dancing with my girls. Oh and how could I forget? The salted caramel espresso martini from the Lavazza tent was to die for.

Glitter courtesy of the Mermaid Cave

Outfit courtesy of Jilla Active

Recovery time with sis

Worst part of camping - glamping next year!

Raw vegan cacao tart

2017-07-27T06:35:00.000-07:00

Ingredients:

For the base

200g almonds

5 medjool dates (destoned)

150ml coconut oil (melted)

50g dessicated coconut

For the topping

250g unsalted cashew nuts

1/2 cup raw cacao powder

1 tsp vanilla essence

1/4 cup agave syrup

150ml coconut oil

50ml water

Method:

Soak the cashews in a bowl of water for an hour. You can use them unsoaked but it gives a much smoother texture if you can soak them first.

In the meantime make the base. Blitz the almonds in a high powered food processor and then add the dates, coconut oil and dessicated coconut. Blend until well combined.

Press into a non-stick springform cake tin and put in the freezer while you make the topping.

When the cashews have finished soaking, drain and rinse and then put in your food processor with the rest of the topping ingredients. Blitz until really smooth. NB if you're still left with a grainy texture you can finish off in a Nutri Bullet or Nutri Ninja to get a really creamy consistency.

Pour the mixture over the base and put in the fridge to cool for at least an hour or until ready to serve.

Running your 1st marathon? My tips for the final countdown

2017-04-19T10:53:00.000-07:00

The butterflies and paranoia may be starting to set in - and if you live in SE London like me, the sight of the marathon barriers being set out is enough to spark off a mixture of excitement, apprehension and perhaps feeling a little bit sick. But do not panic.

Here are my top tips for making sure you not only get round but also enjoy your big day (yes, it is a little like wedding prep, or so I've heard).

1. Sleep like a bear.
This is the week to sleep like you've never slept before.
Cancel any late night social things, leave work on time and tell your other half to sleep in the spare room (ok that might be a bit extreme but you get my jist). Starting a marathon sleep deprived is like starting it carb-depleted or drunk. Sleep will help you to keep your immunity and energy high and any last minute nerves at bay.

2. Carb load from Thursday
Contrary to popular belief you don't need to be eating three pizzas washed down with cookie dough ice cream every night this week. But it is important to up your carbs from Thursday onwards. Choose simple easy to digest carbs like pasta, rice, bread and other cereals. Avoid high fat, spicy, high fibre or high protein foods (particularly the day before and day of the race). This means not too much fruit, veg, nuts and whole grains, not too much meat and not too much full fat dairy or junk food. You'll thank me for it when you're not looking for a portaloo at mile 4!

3. Prep your kit and practice in it
It still baffles me how many bleeding nipples you see on marathon day. Cheap vests plus running and sweat = chafing! The same goes for short shorts, new running belts, and fancy dress.
Make sure you've done at least one medium to long run in your kit and if not then apply vaseline everywhere (and I mean everywhere!)

4. Don't try anything new on race day
It may sound obvious but I still have people asking me 'what should I eat on Sunday before I run?' My answer at this point will always be 'whatever you've eaten before your last long training runs'. Now is definitely not the time to try porridge if you're a toast person, or bagels if you're a cereal person. The same goes for energy gels, lucozade and sports bars. If you've not been using energy gels up until now and decide to experiment with them on Sunday you'll be heading straight for the loos.

5. Drink but listen to your body - pay attention to this bit, it's pretty important!

There will be water every mile and Lucozade stations every five miles, but this does not mean you need to drink at every station. Listen to your body and drink regularly but don't over-do it. A good rule of thumb is to have 500ml (a typical sized water bottle) of liquid every hour. If you're using lucozades or other isotonic sports drinks (gatorade etc) this could be a Lucozade every hour, or a sports gel plus 500ml of water. You do NOT need 500ml of Lucozade PLUS 500ml of water every hour. This could lead to over dilution of the body which is actually more dangerous than dehydration.
Plan your drinks schedule (it may sound OCD but it's got me through three marathons mentally and physically). So plan at which mile or minute you're going to have your sports drink or energy gel plus water and stick to it. If it's really warm and you're sweating more than usual you'll need a little more liquid and if it's really cool and you're sweating less you'll need a little less.
Often the temptation if it's hot and you're over-heating is to drink drink drink, yes you need to stay hydrate but it's important to cool off - so make use of the showers en route and choose any side of the road in the shade whenever possible.

6. Wear suncream. Really.

Especially on your lips. That is all.

7. Layer up.

It always takes a while to get out of Greenwich Park (up to 45 minutes sometimes!) and you'll probably be a bit nervous and it's early. So wear layers that you don't mind throwing away once you start running. Black bags, old t-shirts and tracky bums.

8. Get your name printed on your t-shirt

Sounds obvious but it makes such a difference when you're struggling to hear someone/10 000 people cheering your name! You can get it printed at the Marathon expo if you haven't already.

9. Know where your friends and family will be

If you've got people coming to watch you don't tell them to go to Tower Bridge or the Mall as the chances are they'll miss you and you'll miss them. Quieter spots where you'll be more likely to see each other are Deptford (just past Greenwich at about mile 7), Rotherhithe (boring as.. and you'll need the support) and Miles 21-23 along the Embankment (this is where you'll need the support the most).

10. Resist the headphones

If you've trained with music you might think you couldn't possibly run without your playlist but try to resist - the crowds in London are the best in the world (not biased at all!), you've got bands, DJs, all-day drinkers, AND you'll probably get chatting to your fellow runners (singletons, it beats Tinder for meeting people ;-)).

WHEN YOU'VE MADE IT (sorry for all the shouty caps, but it's REALLY very exciting).

11. You've just run 26.2 miles (the point two miles is crucial) and you just want to collapse on the finish line - but try not to stop too abruptly. Your poor heart has been pumping and working like a machine for the past four plus hours (2.5 if you're Mo) and it needs to unwind slowly. Keep walking for a little while as this will give your heart and rest of your muscles time to recover without going into shock.

12. Drink, eat, drink and eat

Now is the time to enjoy pretty much whatever food you like - you've earnt it. Even if you're feeling a bit nauseous which is likely have something to eat as soon as you can. Make sure you've packed something you know you'll like in your kit bag - the chances are after all the gels, lucozades and jelly babies you'll be craving something savoury and won't want to see another packet of haribo for a while.

13. Book a massage.

If you can book in for a sports massage the night of or the day after the race. This will help to reduce inflammation and boost recovery.

14. Rest up.

Some experts suggest resting one day for every mile you run in the marathon, so 26 days of no hard running or racing! Use this time as a chance to take some gentle exercise like swimming or gentle yoga or Pilates - or simply put your feet up for a week or so.

And finally enjoy every moment - the whole of London is with you and rooting for you. x

Why Rojo needed that banana mid-match!

2017-03-20T05:26:00.001-07:00

It was no laughing matter according to Jose Mourinho, but many people were surprised and slightly amused to see Manchester Utd defender Marcos Rojo asking for a banana mid-second half during last week's 1-0 win against Russian side Rostov.

The naturally healthy choice?

But I agree with Mourinho that fuelling the body efficiently during a physically and mentally intense 90 minutes is not a laughing matter - in fact, it's essential. Not only for staving off muscular cramps, but also for keeping energy, focus and concentration high, as well as ensuring recovery is optimum in time for the next big match (less than 72 hours later in this case).

Banana vs energy drink

Perhaps it would've been less strange to see Rojo swigging on a bottle of Lucozade sport 75 minutes in - but is a banana the healthier and more effective fuel? Let's take a look...

	Banana	500ml Lucozade Sport
Calories (energy)	100 approx	140
Sugars	14.4 (3.5 tsp)	18g (4.5 tsp)
Fibre	3.1g	0g
Protein	1.3g	0g
Sodium	1mg	250mg
Potassium	358mg	0g

So the main differences are the fibre content (a banana has three times the fibre of Lucozade) and the potassium and sodium content.

Potassium and sodium are both needed for keeping electrolytes balance in the body - and when we sweat, we lose both potassium and sodium. Imbalances in electrolytes can lead to muscular cramps, fatigue, light headedness, poor concentration and in more severe cases vomiting and diarrhoea.

When exercising, particularly for any length of time it's not enough simply to replace fluid - salts are needed too to keep the electrolytes in the body in balance.

Timing is key

Cramps

As we can see in the table, bananas are a good source of potassium - which may help to prevent muscular cramps, and also a source of carbohydrate. So far so good. But how long does it take for the potassium in the banana to get into the bloodstream?

Unfortunately, the science says that it takes 30-60 minutes for the potassium from a banana to raise blood levels, and even with two bananas, this increase is marginal - so the chances are, if you have a banana 75 minutes into a match it would be too late in the game (literally) for benefits to be seen.

As a half-time snack however, it may just be early enough to prevent cramps towards the end of a match, although as the rise in potassium is slight, these effects will still be minimal.

Energy

We know that muscles only store enough energy to fuel around 60 minutes of intense exercise, so any time after 60minutes, footballers need to top up with something containing sugar.

However, different types of sugars are absorbed and used at different speeds - fruit sugar (fructose) is used more slowly than glucose or sucrose, meaning it'll take longer to notice effects on energy.

As a banana only has around 14g of sugar and almost half of this sugar is fructose, this won't have a huge effect on energy levels. In addition to this, the fibre in the banana also slows the release of the sugar into the blood and may also cause gastric discomfort.

Uh-oh, so Rojo's 'healthy' choice of the banana is now looking less and less like the optimum choice for this athlete at this stage in the game.

All in the mind

But there is hope! The psychological effect of having an energy 'booster' can also be significant. We know from studies using placebos that this can have a big impact on performance. And as a bonus - Rojo may also benefit from better tooth health by choosing the fruit over the sports drink (perhaps not top of his priorities but given that 4/10 premier league footballers have ongoing tooth decay, and a huge 8/10 have gum disease it's a concern).

Recovery

Although the banana may not lead to huge benefits in energy, may not reduce muscle cramps at this late stage, and may even cause gastric upset due to the fibre content, the saving grace may come by way of the effect on recovery. We know that the less depleted the body is of carbohydrate during exercise, the quicker the muscle recovery, the higher the stores of carbohydrate for the next exercise session, and the smaller the effects on the immune system that intense exercise will have - all of which are crucial during packed premier league schedules.

The verdict

The banana is better than nothing but probably is too little too late at 75 minutes. A better choice would be a sports drink at half time, topped up throughout the second half. And a high carb plus protein drink or snack immediately post-match.

Chickpea-free hummus!

2017-03-15T13:26:00.000-07:00

So this recipe was one of those lucky mistakes that I often make when experimenting in the kitchen! I was trying to make a tahini dressing for an aubergine salad bowl but when I didn't add enough lemon juice and water I came up with this AMAZINGly creamy hummus-like dip. I honestly couldn't get enough of it. I fear I now may have it every day for the next two weeks until I OD.

It's so simple and quick to make and you can make a big batch and keep in the fridge for a few days (yeh right ;-)).

Creamy as anything

Ingredients: Serves 1-2

2 tbsp tahini (sesame seed puree)
Juice of 1/2 lemon
2 cloves of roast or marinated garlic (I used Cypressa chilli Sicilian style) - if using raw, use 1/2 clove
Splash of olive oil (I used the chilli oil from the jar of garlic)
1 tsp honey or maple syrup
Pinch of chilli flakes (optional!)
1 tbsp miso paste
Black pepper to taste
1/4 cup of hot water (more if you want to make it more of a salad dressing vs a dip)

Method:

Blitz everything in your food processor/blender until smooth!

Golden latte - for all your aches and pains!

2017-03-09T06:32:00.002-08:00

Lots of you will have heard me raving about the benefits of turmeric recently - from reducing tooth ache, helping with joint inflammation and even helping with depression.
But aside from eating tons of curries, it can be tricky to get turmeric in your diet. So why not try this delicious alternative to your cappucino? As this drink doesn't contain caffeine, it's a perfect pre-bed calmer.

Ingredients:

1/2 inch fresh turmeric, peeled (or 1/2 tsp ground turmeric though the flavour won't be as mellow)
Pinch of black pepper (helps with the absorption of turmeric)
1 tsp coconut oil
200ml your favourite milk (I like almond or oat)
Sprinkle of cinnamon, nutmeg or any other spices you like
1 tsp honey or other sweetener

Method:

In a blender, blitz the turmeric, spices and milk until smooth. In a small pan, heat the coconut oil and add the milk mixture. Warm over a gentle heat and then serve with a tsp of honey or sweeten to taste.

Retreat recipes - vegan energy balls

2017-02-02T02:30:00.000-08:00

There's no need to fork out on expensive healthy vegan snacks when you can whip some up in minutes. The best bit about these nutritious protein balls is that you can substitute any of the ingredients for whatever you find in your cupboard or supermarket (within reason of course). One of our attendees suggested adding rum to the cacao balls, not a bad shout!

We made ours using the amazing Vitamix but you can use any high powered food processor or blender.

Most of these will keep in the fridge for around a week, or can be frozen.

Simple apricot coconut balls

Ingredients

1 1/2 cups of soft dried apricots (or if using the harder ones, soak in a little boiling water for around an hour before to plump up!)

½ cup desiccated coconut

An additional ¼ cup of desiccated coconut

Juice of 1/2 a lemon (optional)

Blend the apricots and 1/2 cup of coconut in a food processor, until they are combined and smooth in texture. You may need to add a little extra water.

Place the additional ¼ cup of coconut onto a tray or large plate.

Roll the apricot mixture into balls (about a heaped teaspoon per ball). Place the balls onto the tray where you put the additional coconut. Roll the balls until they’re all covered in coconut. Serve straight away or place the apricot balls into an air tight container and refrigerate.

Lime and matcha bites

Ingredients

1 cup unsalted cashews

1/2 cup desiccated coconut

Juice and zest of 2 limes

2 tablespoons syrup (malt, honey, coconut)

2 tablespoons coconut oil, melted

1 teaspoon matcha green tea powder (optional)

Blend all of the ingredients in a food processor until smooth. Roll into small balls and place on aluminium foil on a baking sheet. Refrigerate until set and keep refrigerated until ready to eat. You can roll in extra desiccated coconut to finish.

Apple pie bites

Ingredients

1 cup pecans or walnuts

1 cup dried unsweetened apple rings (or 2 fresh apples, decored and quartered)

¾ cup pitted dates

1 tsp cinnamon

1/2 tsp nutmeg

pinch of himalayan salt

1/2 tsp ginger

If using fresh apple, blitz in the food processor and place between a few sheets of kitchen roll to absorb the excess moisture. Break the nuts down in a food processor. Add the rest of the ingredients and mix until a dough forms. Roll into balls. Refrigerate.

Raw cacao coffee truffles

Ingredients

1 cup pitted Medjool dates (about 15 whole dates)

½ cup almonds or other nuts

¼ cup raw cacao powder (or unsweetened cocoa powder if you can’t find raw)

2 tablespoons ground coffee

1 tablespoon chia seeds or other seeds (optional)

Pinch of salt

1/2 tsp vanilla essence

Combine all the ingredients in a food processor. Pulse until the almonds are in very small pieces and the mixture holds together when squeezed. Using wet hands, form into twelve 1-inch balls.

Stop and reassess

2016-12-18T23:01:00.000-08:00

What are you doing for yourself?

It’s all too easy, particularly in the run up to Christmas to put ourselves at the back of the queue when it comes to priorities - the yoga classes go out of the window, the festive food and drinks flow, sleep is at times just an added bonus, and the stresses of managing a personal life, work life and holding everything together can at times feel too much.

On top of this, when we’ve finally made it through the stress of Christmas and New Year we’re told we should be hitting the gym, cutting out carbs and making plans to take over the world in 2017.

So let’s just stop for a minute. Stop and reassess.

When was the last time you had a day for you? A whole day dedicated just to you. Where you weren't thinking about your kids, or partner, or work, or friends, or where you weren’t thinking about fitting in that run before going to a nephew’s birthday party and then rushing round the shops before they closed? The chances are it’ll probably be a while ago.

We’ve got the perfect way to start your year with some well deserved self-love. What does this mean? It means looking after you so that you can be the best possible version of yourself for 2017. Benefitting not just you, but everyone else around you.

I’ve teamed up with two amazing women, Lucy Faulks, life coach, meditation and mindfulness practitioner and founder of Technotox and Tanja Mrnhaus, leading stylist at IDCouture to put together a day you’ll leave feeling inspired, motivated and a whole lot healthier in body and mind! And we’re not only bringing this day to London, but also to Manchester.

Reflect, Recharge, Redefine will be held on Saturday 28th January at the Greenhouse in Homerton. A day combining Pilates led by myself, confidence and styling workshops with Tanja, mindfulness meditation and personal goal setting for 2017 with Lucy, vegan cookery, healthy food and drinks provided by CPress all day and the chance to meet some other like minded people.

Reflect, Recentre, Recharge will be held on Sunday 8 January at Yoga Central in Manchester.
A day combining Pilates and a ‘food for mood’ workshop to ensure you’re eating the right foods to maintain optimum health and energy. Mindfulness meditation for stress reduction and a values and meaning workshop to set personal, meaningful goals for 2017, plus healthy food and drinks provided. Sponsored by Northern Power Women.

The details

Where? London - The Greenhouse, Homerton.

Manchester - Manchester Yoga Central

When? London - Saturday 28th January, 10am - 4.30pm

Manchester - Sunday 8th January 11-4.30pm

Tickets? Are limited so get yours here

London https://redefine2017.eventbrite.co.uk

Manchester https://recentreandrecharge.eventbrite.co.uk

About the organisers:

Ruth Tongue

One of the Sport Stylist ambassadors, Ruth Tongue is an MSc qualified nutritionist and STOTT Pilates teacher and has been working in health and wellness for over 10 years. She works with athletes, footballers, children and businesses to improve diet and health. As a nutritionist and health expert, Ruth contributes to many national and international publications such as Top Sante magazine, Running Fitness magazine and Women’s Fitness, as well as regularly appearing as a nutrition and health expert for the BBC. Ruth teaches Pilates across London as well as running regular retreats and events in Mallorca, the South of France and most recently Mexico!

www.ruthtongue.com ruth@ruthtongue.com

Lucy Faulks

Lucy Faulks is CPCC life coach and member of the ICF, running coaching programmes for both businesses and private clients. She Founded Technotox - A Wellness Centre for the Mind in 2015 and runs workshops, courses and classes on emotional wellbeing and the building blocks of happiness. She is also a mindfulness practitioner and has written articles for Everyday Mindfulness and Mindspace.

www.lucyfaulks.com | www.technotox.com

Curried pumpkin and lentil soup

2016-10-31T03:39:00.000-07:00

Ingredients:

1/2 pumpkin, roasted

100g cooked red lentils

1 onion, diced

1 celery stick, chopped

1/2 tbsp coconut oil

2 tbsp coconut milk

1 tbsp green thai curry paste

500ml vegetable stock

Method:

Cut a medium sized pumpkin, cut in half, de-seed and cut into large slices. Roast in the oven at around 180 degrees C for around 30 minutes, or until tender and starting to caramelise. Remove from oven, cool and scoop flesh away from the skin.

In the meantime cook lentils until tender according to instructions on packet. Drain.

In a large saucepan, melt the coconut oil and add the onion, celery and curry paste. Sweat for around 5 minutes. Then add the rest of the ingredients and simmer over a low heat for around 20 minutes. Blend, add salt and pepper to taste and serve with fresh coriander.

Pumpkin cheesecake

2016-10-27T14:01:00.000-07:00

When I worked at an American company, every Thanksgiving a colleague of mine would bring in the most amazing pumpkin chiffon pie. But at our vegan supper club last night we wanted to try out a vegan version without all the refined sugar and raw eggs! I think we got pretty close and I'll definitely be making this again.
Super-holistic chef Nic treated us to another perfect meal - a gorgeous Beet Bourguignon with sweet potato and celeriac mash for our first course, followed by this delicious alternative to the typical sickly-sweet Pumpkin pie.

Ingredients:

Base:

2 cups of porridge oats
1 cup of walnuts
2 tbsp coconut oil
1 cup of dates (destoned), soaked in boiling water for a few minutes

Blitz together and press into a spring form cake tin. Freeze.

Topping:

One can of pumpkin puree
1 cup (around 125g) cashews, soaked in boiling water for an hour
1 1/2 tsp chai spice (or allspice)
1/2 tsp cinnamon
1/2 tsp ground ginger
2 tbsp coconut oil
3 tbsp maple syrup

Soak the cashews for an hour and then drain. In a high powered food processor blend the cashew with a little water and then add the pumpkin. Slowly add the syrup and the rest of the ingredients, blending together until you have a smooth consistency. Pour on the mix on top of the frozen base and freeze for around an hour. When ready to serve, leave to thaw for around 20 minutes and serve with a spoonful of coconut milk.

If you want a lighter crust that's more like a pie you could also try using a gluten-free flour and vegan margarine, or simply buy a ready made pie crust!

Peanut butternana ice cream

2016-10-27T10:08:00.001-07:00

This is possibly THE easiest, yummiest, healthy vegan dessert recipe you can whip together in less than 5 minutes.

My amazing chef friend Nic made this on our last retreat and it was a hit. Kids will love it too.

I always keep some frozen bananas slices in tupperware in the freezer so that I can add them to smoothies or blitz with some coconut milk or almond milk for a simple pud. It may sound obvious but peel the bananas before freezing!

Ingredients:

1 banana frozen chopped up into pieces

2 tbsp coconut milk

1 -2 tbsp peanut butter (you could also use almond or cashew nut butter)

Method:

Using a food processor add the banana and peanut butter and 1 tbsp coconut milk. Blitz then add more coconut milk until just smooth but not too runny. Serve garnished with chocolate grated on top or dessicated coconut on top.

Aubergine and lentil curry (quick I promise!)

2016-10-24T13:00:00.000-07:00

Today was a lazy work from home pyjama Monday - that means I couldn't be bothered to leave the house and stock up the fridge. SO it was a case of Ready Steady Cook - what could I make with red lentils, onions, celery, aubergine, chopped tomatoes and a cupboard full of spices. It had to be curry. And this one took less than 45 minutes from start to finish and was super simple.

Ingredients: Enough for 4 servings

1 onion, chopped,
2 garlic cloves, finely chopped
2 celery sticks, chopped
1 inch ginger, peeled and finely chopped or grated
1 aubergine, cut into chunks
2 cups red lentils
1 tin of chopped tomatoes
1 tbsp curry paste (I only had red thai curry paste in the fridge but any would work!)
1 tsp garam masala powder (or regular curry powder)
1 pinch of Himalayan rock salt
1 tsp ground cumin
1 tsp ground coriander
1 tsp coconut sugar (or any other sugar or sweetener - honey or granulated sugar would be fine!)
1 tbsp coconut oil
Any other veg you want to add!

Method:

1. Rinse the lentils and cover with water in a saucepan. Bring to the boil, reduce heat and simmer for around 15-20 minutes until soft.
2. In the meantime, melt the coconut oil in a large saucepan and add the onion, celery, garlic and ginger. Saute for around 10 minutes over a low heat.
3. Then add the aubergine (if you've had time, salt these first to draw out some of the moisture and then rinse salt off before adding). Cook over low heat for around 5 - 7 minutes (adding a little water if starts to dry out).
4. Next stir in the curry paste, spices, salt and sugar. Cook for a few minutes and then add the tomatoes and cooked lentils. Stir well, cover and cook over a low heat for around 15-20 minutes.
5. Serve with fresh coriander and your choice of veg, rice, chapatti or alone with a dollop of natural yogurt - call me weird but I also like to add a poached egg to my curries!

Tomato soup with a kick

2016-10-19T07:29:00.001-07:00

Whenever I'm ill or feeling in need of a hug in a mug (oh god, did I actually just write that? yes i did) Heinz or Campbells Tomato soup is the only thing that does it for me. But feeling virtuous today I decided to make my own tomato and lentil soup. Obviously with added chilli as I am a chilli addict.
Really easy to make and can be frozen or kept in the fridge for a few days.

Ingredients:

1 tbsp olive oil

1 onion, roughly chopped

2 celery sticks, roughly chopped

1 carrot, peeled and roughly chopped

1 garlic clove, finely chopped

1 tsp ground cumin

½ tsp ground coriander

150g split red lentils

1.2 litres reduced salt vegetable stock

400g can plum tomatoes

2 tsp tomato purée

1 tsp dried chilli (less if you don't like the hit)

Any dried herbs you'd like to add (I used something called 'Grandma's salt' from Tiger of all places!)

Method:

Heat the oil in a saucepan. Add the onion and cook over a low heat for 7–8 minutes, stirring occasionally, until beginning to soften. Stir in the celery and carrot and cook for 3 minutes, stirring frequently. Add the garlic, cumin, chilli and coriander and cook for a further minute, stirring constantly.

Add the lentils, stock, tomatoes with their juice and tomato purée . Bring to the boil, reduce the heat, then half-cover the pan with a lid and simmer for 25–30 minutes until the lentils and vegetables are soft. Blend using a stick blender and serve!

Kicks n Giggs

2016-09-22T15:40:00.000-07:00

So last night I was invited to the Asics Secret Gig at uber cool Mangle in Hackney.

There'd been a lot of hype about who the top secret headliner was going to be - and I wasn't disappointed. Well..to be honest, once I'd googled him I wasn't disappointed (massively showing my age and lack of musical cred right now).

With the moscow mules flowing, and my amazing new Asics Gel Chameleon trainers in hand (they actually change colour), Giggs appeared and the night took off.

I was obviously more interested in the photo booth ;-)

But heading home before midnight, just call me Cinderella meant that I was up bright and early for tennis game in my new kicks.

I am beautiful cookies

2016-09-07T02:14:00.000-07:00

Ingredients

1/2 cup coconut oil

1 egg

1/4 cup coconut flour

1/4 cup spelt flour

1 tsp vanilla essence

2 tbsp vanilla protein powder (optional)

1 tbsp lucuma powder

1/4 cup honey, coconut sugar or sugar of choice

1/4 cup desiccated coconut

2 tbsp I Am Beautiful superfood blend (you could also use raw cacao or superfood powder of choice)

1 tbsp raw cacao nibs (optional)

1 tsp baking powder

1/4 cup almond milk (or milk of choice)

Method

Beat the coconut oil, egg and sugar. Then add the rest of the ingredients, adding as much or little of milk as needed. You want the mixture to be sticky but not runny.

Grease a large baking sheet with coconut oil and drop cookie dough onto sheet. Bake in a pre-heated oven at 180 degrees C (350 F) for around 12 minutes - until edges are golden brown.

About

I Am Beautiful Powder is a blend of 13 beautifying superfoods - it contains pea protein, rosehip, lucuma, camu camu, goji berry, acai, beetroot, green leaf stevia, matcha, moringa, sea buckthorn, schizandra and shilajit. It’s 100% vegan and contains just 34 calories per serving. It makes a great addition to smoothies, porridge, juices, or is perfect for baking! Get yours here www.naomis.kitchen

The truth about soy

2016-09-06T09:04:00.000-07:00

In a nutshell (if you can't be bothered to read the whole thing!)

Soya isn’t as healthy as we thought. If you’re going to have soy products choose fermented soy (miso, natto or tempeh)
Don’t give soy products to kids and limit your own intake.
Avoid soy if you have thyroid issues, breast cancer or oestrogen related conditions (endometriosis, breast cancer or family history of).

A few years ago I would always order soya milk in my cappucinos, cut out dairy pretty much altogether and even ate those soya ‘yogurts’. The reason was that a. I’d heard that dairy caused spots b. I knew that my stomach had always been a little bit sensitive to too much creamy food and c. Well, Soy was generally much healthier right? Maybe not..

The more I learnt about soy products, the more alarm bells started ringing. In particular when I starting researching and found out that soya products are not recommended for young boys due to the effect that it has on female hormones and also the potential link between too much soy and certain oestrogen linked illnesses.

Without going into the extensive research (that would be a whole thesis), here are my thoughts on why soy/soya isn't the healthiest choice:

Many soya products we consume are genetically modified
Most soya products contain things called ‘anti-nutrients’ that prevent absorption of iron, zinc, calcium and magnesium
Too much soya may affect the function of the thyroid, potentially leading to thyroid issues
Soya contains phytoestrogens - things which mimic the female hormone oestrogen. Although phytoestrogens have the potential to decrease risk of breast cancer, it’s unsure whether they could also increase risk of breast cancer and may even affect development of sex characteristics in boys and girls (hence why it’s not a good idea to use a soy based formula or give soya products to kids!)
Soya products are typically highly processed (a standard soya milk contains Filtered Water, Whole Soybeans, Cane Sugar or other sugar/sweetener, Sea Salt, Carrageenan, Natural Flavor, Calcium Carbonate, Vitamin A Palmitate, Vitamin D2, Riboflavin (B2), Vitamin B12. Compare this to the ingredients list of organic cow’s milk - milk.
Soya milk and other products tend to contain added sugar (a standard soya yogurt has around 3 teaspoons of sugar).

Foods you might not realise are high in soy:

Meal replacement drinks and protein powders (not going to name and shame but check the labels).

Burger meat and buns

Breadcrumbs, cereals and crackers and breaded foods

Infant formulas and follow on formulas

Deli meats

Baking products

Nutrition supplements (vitamins)

The good news is that there is an exception to the rule:

Fermented soy products like tempeh, miso and natto are the only ways I’d recommend eating soy (tofu is out too!). This traditional fermentation process helps to make the soya more digestible and also deactivates some of the anti-nutrients.

What are the best milk alternatives?

This will be a whole other blog but my preference would be
1. Organic cow, goat or sheep milk
2. Good quality almond milk (check the ingredients and % of almonds actually used - many have as little as 2% almonds and contain all sorts of added sugar, salt and weird stuff!) Making your own is really easy - blog coming soon on how to!
3. Hemp milk (again check ingredients)
4. Coconut milk (check doesn't have tons of added sugar)
5. Rice or oat milk (tend to be lower in protein and higher in carbs and often sugar though).

Veggie alternatives to soy:

Lots of vegetarians and vegans eat soy as a protein source - instead, go for beans, legumes like chickpeas and peas, lentils, nuts and seeds, quinoa, buckwheat or organic eggs and dairy (if you’re not vegan).

Berry-coco cheesecake — probiotic, raw, vegan, check.

2016-09-05T06:54:00.000-07:00

This weekend I hung out with my fab friend and amazing pro chef Nicola Orr and we got stuck into some recipe planning and testing for my upcoming retreat in Mallorca!

We’re both big fans of cakes with more to offer than a sugar hit so we tried a probiotic, raw, vegan blueberry cheesecake. And trust me - it tastes better than it sounds!

Why raw?

While I wouldn’t recommend a fully raw diet, eating plenty of raw foods means you’ll benefit from eating whole, unprocessed foods which have the maximum nutrients in tact. Cooking and other processing techniques often destroys many vitamins and minerals that - vitamin C found in blueberries for example is destroyed by heat.

Why probiotic?

Probiotics are the lovely friendly bacteria that help to keep all of your body’s functions in check. These bacteria help to fight the ‘bad’ bacteria in the body (particularly in the gut), reduce inflammation, and they’ve even been shown to boost happiness and mental health and help you to stay a healthy weight!

Probiotics are found in foods in natural yogurt and kefir, tempeh and miso and fermented pickles like kimchi. This cake uses a probiotic capsule which is then left overnight with the cashew nuts to ferment - so not only are you benefiting from probiotic bacteria, but the fermentation also starts to break down the nuts so they're easier to digest!

So how did we do it? (Recipe adapted from oosha.co.uk) Serves 12

For the filling:

250g cashew nuts

1 tsp probiotic powder (or 2 capsules)

water to blend

150g xylitol or coconut sugar

25ml lemon juice

50g cacao butter

50g coconut oil

1 serving of blueberry jam (see section below)

Soak 250g cashew nuts in water for a couple of hours.
Blend with 1 tsp of probiotic powder (or if you have capsules, 2 capsules) and a little water. I used a strong food processor but you could also use a Nutri Buller/Ninja.
Keep blending until smooth - stirring the edges when needed. This takes longer than you think!
Transfer to a bowl and cover with clingfilm (pressing film right down on cashew mix) and keep in a warm place overnight.

To make the crust:

150g mixed nuts

150g desiccated coconut 

75g coconut sugar

2 tbsp lucuma (optional but gives it added sweetness and an extra anti-oxidant boost!)

1 tsp vanilla essence or powder (optional)

25g cacao butter, melted

15g coconut oil, melted

60ml water

Press down into tin

In your high powered food processor or blender, blitz the nuts but keep a bit of chunk. In a large bowl stir in the coconut and then add the lucuma, vanilla, melted cacao butter and coconut oil. Adding enough water to make mixture sticky but still crumble-like. Using your hands mix it all well.

Line a springform tin with clingfilm and then press the mixture down until really compact and then put in the freezer to harden while you finish the filling.

To make the blueberry jam:

Stir jam regularly

250g frozen blueberries

juice of 1 and a half lemon

zest of one and a half lemons

25g xylitol or coconut sugar

In a heavy based saucepan, add all of the ingredients and heat over a medium heat for around 30 minutes, stirring regularly to avoid burning. You want most of the liquid to evaporate so you end up with a thick jam-like texture. Leave to cool.

For the filling:

Blend cashew with jam

Put your fermented cashew mix in the blender and add the blueberry jam. Blend well. Then pour in your melted cacao butter, coconut oil and lemon juice. Keep blending until you have a really smooth texture (you don't want a grainy cheesecake). Taste and add a little more lemon or zest if needed (we added more as it was quite sweet).

Pour into tin

Pour the filling onto the crust and then freeze for around 4 hours. When ready to serve, decorate with a little coconut and fresh blackberries or blueberries.

Enjoy x

Is 'clean-eating' all that's wrong with our attitude to food?

2016-08-24T11:59:00.001-07:00

Many of you will have seen the BBC One doc last night 'Clean Eating's Dirty Secrets' and as a nutritionist with a qualification not bought off the internet ;-) I thought I'd share my thoughts on the #cleaneating phenomenon.

Eating Clean has taken over from veganism, raw food and Paleo in the 'buzz diets' of 2016 and you only have to take a look at Instagram to see how many people have jumped on the clean bandwagon. But what does eating clean actually mean?

There's no one set definition but clean eaters generally avoid the following:

refined sugar
wheat
dairy
gluten
alcohol
caffeine
any processed foods

The hardcore clean eaters will also not eat any animal products, grains and certain types of higher sugar fruit or vegetables. Others will eat animal products providing they're organic, grass-fed or free-range.

So in essence, many of the concepts of 'clean eating' are pretty sensible - eat whole foods, avoid processed foods, and don't drink too much caffeine or alcohol. All good so far.

What isn't so good (in my opinion) is the use of the word 'clean'. This implies that any food not on the 'ok list' is somehow dirty, sinful, unpure, bad, naughty and should come laden with guilt. With so many pressures already on us, do we really need to be feeling bad because we had a glass of wine after work or a slice of white non-spelt real toast for breakfast with actual bacon and actual ketchup?
And on the flip side should we feel any purer, better, more worthy than others because we had a green smoothie for breakfast rather than a croissant?

Unfortunately I do agree with the BBC doc that the extreme clean eaters are suffering from a new kind of eating disorder and due to the sheer number of followers it now seems that these obsessive habits have been normalised. So while I'm not saying that following the general principles of 'clean eating' is harmful, to stick to them so rigidly that you feel guilty if you don't, to miss out on a social life because it doesn't fit with your food plan, to harm your long term health for short term gains and to miss eating the foods you actually love, definitely isn't good for your health or happiness.

While I may be guilty of posting #proteinbites #greenjuice on #instafood from time to time I would always hope that my message of happiness over denial and balance and moderation over strict rules is the one that shines through.

I'd love if we could ban the phrase '~~clean eating~~' and let's get back to focusing on enjoying the foods in a way that we know that will make us feel good now and in the future - whether that's chocolate or cauliflower rice!

I'd love to know your thoughts on this too - feel free to comment below.