Recipes for Wellbeing
G O L D E N M I L K
Golden Milk is a delicious & comforting hot beverage packed full of nutrients to keep you topped up this winter. Golden Milk can aid many ailments brought about during the colder months, including colds, coughs, aches, pains, and inflammation. The recipe is a traditional Indian drink called Haldi Doodh or Turmeric Milk, with it's roots in Ayurveda, an ancient holistic health system. The basic form of this recipe requires few ingredients and can be adjusted and embellished with other flavours according to your own taste.
T O M A K E Y O U W I L L N E E D
For one cup you will need the following ingredients:
1 cup of milk (oat or almond milk are great alternatives for a dairy free milk)
1 tsp of ground turmeric powder (if available fresh turmeric is even better, just replace the quantity with the grated root)
1 whole cardamom pod (optional)
1 small piece of grated fresh ginger or 1/2 tsp of ginger powder
1 pinch of ground black pepper
(black pepper helps the curcumin active within the turmeric to be absorbed in the body. Curcumin is a strong antioxidant and has anti-inflammatory, antibacterial and anti-fungal properties)
1 tsp of honey or maple syrup to sweeten (optional)
M E T H O D
Simply add all of the ingredients together in a saucepan and bring to a boil. Reduce the heat and simmer for about 10 minutes. Strain the drink through a fine strainer into a mug with a sprinkle of ginger or cinnamon on top....
Enjoy!
Golden Milk is a delicious & comforting hot beverage packed full of nutrients to keep you topped up this winter. Golden Milk can aid many ailments brought about during the colder months, including colds, coughs, aches, pains, and inflammation. The recipe is a traditional Indian drink called Haldi Doodh or Turmeric Milk, with it's roots in Ayurveda, an ancient holistic health system. The basic form of this recipe requires few ingredients and can be adjusted and embellished with other flavours according to your own taste.
T O M A K E Y O U W I L L N E E D
For one cup you will need the following ingredients:
1 cup of milk (oat or almond milk are great alternatives for a dairy free milk)
1 tsp of ground turmeric powder (if available fresh turmeric is even better, just replace the quantity with the grated root)
1 whole cardamom pod (optional)
1 small piece of grated fresh ginger or 1/2 tsp of ginger powder
1 pinch of ground black pepper
(black pepper helps the curcumin active within the turmeric to be absorbed in the body. Curcumin is a strong antioxidant and has anti-inflammatory, antibacterial and anti-fungal properties)
1 tsp of honey or maple syrup to sweeten (optional)
M E T H O D
Simply add all of the ingredients together in a saucepan and bring to a boil. Reduce the heat and simmer for about 10 minutes. Strain the drink through a fine strainer into a mug with a sprinkle of ginger or cinnamon on top....
Enjoy!
E M ' S W I N T E R V E G S T E W
This is comfort food at its best! A lovely hearty and nutritious winter stew, perfect for warming you up after a blustery cold walk. The veggie content is great for fibre, ticks your five a day and keeps you fuller for longer, plus the ginger and garlic are great anti-inflammatories and perfect for boosting immunity!
This stew can be made solely as veggie, or to include meat depending on your preference. You can use any winter root veg or greens available right now including turnips, swede, celeriac. The veg selected below just tend to be the easiest and most common to obtain, but feel free to get as varied as you like!
(Makes roughly 4 portions)
T O M A K E Y O U W I L L N E E D
- Large wedge of butter (approx. 25g but I don’t measure it)
- Large glug of olive oil
- 2 celery sticks chopped
- 1 leek chopped
- 1 x white onion roughly chopped / or 3-4 shallots chopped
- 3 garlic cloves peeled and roughly chopped
- 1-2 inch piece of fresh ginger, peeled and roughly chopped
- Generous sprinkling of black pepper
- Generous sprinkling of herbs – sage, thyme and rosemary
- 4-5 small new potatoes quartered
- 2 parsnips, peeled and chopped
- 2 carrots, peeled and chopped
- Handful of torn kale
- 1 heaped teaspoon of Dijon mustard
- 1 vegetable or chicken stock cube (Kallo low salt are a good choice)
- Enough boiling water just to cover over your veg
A D D I T I O N A L O P T I O N S
- One additional option is to include a couple of large tablespoons of brown rice (preferably short grain) which is good for gut health and stabilizing blood sugar levels
- If you wish to add chicken for a protein boost and additional flavour, which I sometimes do, this is another option
M E T H O D
1. Gently soften the onions, leek, celery, garlic in the butter for around 5mins. If you are using meat, add it at this stage and coat in the butter and onions until lightly browned.
2. Now add the chopped veggies of your choosing and cover these with a generous glug of olive oil, the herbs, black pepper and ginger and turn and coat in the pan so everything is buttered and oiled.
3. Crumble your stock cube over the veggies and pour in pre boiled water enough to cover everything. Stir in a generous teaspoon of Dijon mustard and bring to the boil. If you wish to include brown rice at this stage please do. Leave to boil for 5 mins and then turn down the heat and simmer for around 35-40mins until the veggies/rice/meat are cooked through.
4. Add any additional salt or pepper to taste. Can serve with chunky bread and butter if feeling indulgent!
Enjoy!
This is comfort food at its best! A lovely hearty and nutritious winter stew, perfect for warming you up after a blustery cold walk. The veggie content is great for fibre, ticks your five a day and keeps you fuller for longer, plus the ginger and garlic are great anti-inflammatories and perfect for boosting immunity!
This stew can be made solely as veggie, or to include meat depending on your preference. You can use any winter root veg or greens available right now including turnips, swede, celeriac. The veg selected below just tend to be the easiest and most common to obtain, but feel free to get as varied as you like!
(Makes roughly 4 portions)
T O M A K E Y O U W I L L N E E D
- Large wedge of butter (approx. 25g but I don’t measure it)
- Large glug of olive oil
- 2 celery sticks chopped
- 1 leek chopped
- 1 x white onion roughly chopped / or 3-4 shallots chopped
- 3 garlic cloves peeled and roughly chopped
- 1-2 inch piece of fresh ginger, peeled and roughly chopped
- Generous sprinkling of black pepper
- Generous sprinkling of herbs – sage, thyme and rosemary
- 4-5 small new potatoes quartered
- 2 parsnips, peeled and chopped
- 2 carrots, peeled and chopped
- Handful of torn kale
- 1 heaped teaspoon of Dijon mustard
- 1 vegetable or chicken stock cube (Kallo low salt are a good choice)
- Enough boiling water just to cover over your veg
A D D I T I O N A L O P T I O N S
- One additional option is to include a couple of large tablespoons of brown rice (preferably short grain) which is good for gut health and stabilizing blood sugar levels
- If you wish to add chicken for a protein boost and additional flavour, which I sometimes do, this is another option
M E T H O D
1. Gently soften the onions, leek, celery, garlic in the butter for around 5mins. If you are using meat, add it at this stage and coat in the butter and onions until lightly browned.
2. Now add the chopped veggies of your choosing and cover these with a generous glug of olive oil, the herbs, black pepper and ginger and turn and coat in the pan so everything is buttered and oiled.
3. Crumble your stock cube over the veggies and pour in pre boiled water enough to cover everything. Stir in a generous teaspoon of Dijon mustard and bring to the boil. If you wish to include brown rice at this stage please do. Leave to boil for 5 mins and then turn down the heat and simmer for around 35-40mins until the veggies/rice/meat are cooked through.
4. Add any additional salt or pepper to taste. Can serve with chunky bread and butter if feeling indulgent!
Enjoy!