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Smoked Salmon on Rye

This is more of an assembly job than a recipe, but is perfect for a quick healthy lunch when you’re in a hurry.

Smoked Salmon on Rye

Smoked Salmon on Rye
 
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Recipe type: Lunch, Dinner, Snack
Ingredients
  • 1 slice of rye bread and slice into two
  • cream cheese
  • smoked salmon
  • Chives or parsley
  • ground black pepper
Instructions
  1. Take one slice of rye bread and slice into two
  2. Add a generous layer of cream cheese
  3. Drape slices of smoked salmon on each. I use the salmon trimmings from the supermarket which are perfect when you don't need full slices as they're much cheaper.
  4. In the winter I buy bags of frozen herbs for ease. You could easily make your own with plastic zip bags.
  5. Add freshly ground black pepper to each and serve with a sprinkling of chives or parsley and some lettuce drizzled with rapeseed oil or your favourite dressing. Enjoy!
  6. You can also make mini versions of these for canapés or alter the filling for example crushed avocado mixed with a little lemon juice and red chilli and topped with shredded roast chicken works well.

 

 

By theschoolofbalance | January 12, 2016 | Dinner, Lunch, New, Recipes, Snack | 6 Comments |

Lemon and Ginger Tea

I drink this every morning as soon as I get up and if possible about half an hour before breakfast. It’s a great way to start a day the way you mean to go on. Healthily!

Lemon and ginger tea

Lemon and Ginger Tea
 
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Recipe type: Drink
Ingredients
  • Half a lemon
  • Half a teaspoon of ginger
Instructions
  1. Squeeze the juice of half a lemon into a mug and add one slice of lemon
  2. I keep my ginger in the freezer so I alway have some in but if it wasn't frozen you could add slices. I grate about half a teaspoon in using one of these very useful micro graters
  3. Here is the mug with the lemon and ginger.
  4. Add boiling water and enjoy!

 

By theschoolofbalance | January 12, 2016 | New, Recipes | No Comments |

Porridge with Spiced Apple

Such and autumnal warming porridge recipe. Enjoy!

Porridge with spiced apple

Porridge with Spiced Apple
 
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Recipe type: Breakfast
Ingredients
  • 50g of porridge
  • non dairy milk
  • half a tablespoon of bran (optional)
  • 1 apple
  • a couple of dates
  • squeeze of lemon
  • half a teaspoon of ground spices (I used cinnamon, nutmeg and ginger)
Instructions
  1. Start by taking around 50g of porridge which is about two small handfuls or half of this glass. Add this to a pan (or a bowl if you prefer to use the microwave)
  2. And add double the amount of water or non dairy milk. I don't like the taste of non dairy milk when it's been boiled so I don't add any until the end.
  3. There are plenty of non dairy milks to chose from but almond milks health benefits seem to outweigh others. Pick carefully as many are loaded with sugar/corn syrup. I used unsweetened from Waitrose
  4. I also add about half a tablespoon of bran which you can buy from health food shops and is a great source of fibre. This is optional.
  5. Then place the pan on a medium low heat and simmer for about 5 mins, stirring occasionally. If you prefer you can put the porridge in the microwave. This will take around 2 mins on full power.
  6. While the porridge is cooking. Take the core from a quartered apple and dice
  7. Finely chop a couple of dates
  8. Add a squeeze of lemon and your choice of ground spices. About half a teaspoon in total. I used cinnamon, nutmeg and ginger. Either cook it separately in pan or micro or in with the porridge.
  9. Even with just water the porridge will go fairly creamy. I then add my non dairy milk. Just enough to get the texture you like.
  10. I then top with the cooked apple mixture and add a little non dairy milk around the edge. Tasty!

By theschoolofbalance | January 12, 2016 | Breakfast, New, Recipes | 9 Comments |

Bircher Museli

This is a great, tasty and healthy breakfast and my take on Bircher museli. You need to soak the oats overnight so start the day before you want to eat it.

bircher museli

Bircher Museli
 
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Recipe type: Breakfast, Treat
Ingredients
  • 25g or a small handful of oats per person in a bowl
  • non-dairy milk
  • bran (optional)
  • 1 grated apple
  • dried cranberries
  • fresh berries
  • flaked almonds
  • mixed seeds
Instructions
  1. Start the night before and place around 25g or a small handful of oats per person in a bowl. Pour over non dairy milk until it just covers the oats.
  2. I also add a little bran which is a great source if fibre (optional)
  3. Make sure you read the labels on non dairy milk as many are loaded with sugar or corn syrup. I like unsweetened almond milk
  4. The next morning the oats will have become soft and soaked up most of the liquid
  5. Add a grated apple and stir in. Apple is a great source of soluble fibre and I leave the skin on as that's where most of the goodness is.
  6. Top with your choice of topping I used dried cranberries, fresh berries, flaked almonds and mixed seeds. Enjoy!
  7. You can vary this method in many ways. Try soaking the oats in different milks, fruit juice or herbal teas and top with anything you fancy, nuts, seeds and fruit. Be inventive!

 

By theschoolofbalance | January 12, 2016 | Breakfast, New, Recipes, Treat | 1 Comment |

How to Avoid Temptation with Snacks

When eating healthily on the go avoiding temptation can be hard. I make sure I have snacks each day and always have them with me if I’m out. This can help prevent you overrating or making bad choices.

 

snacks

 

How to Avoid Temptation with Snacks
 
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Recipe type: Snack
Ingredients
  • A variety of snacks...
Instructions
  1. Have a box of ready to eat crudités in the fridge. Store them at eye level so when you're hungry you can grab something healthy. Also have these with healthy homemade dips. See my blog for ideas
  2. Bag them up to take with you when at work or out and about. You can do the same with fruit.
  3. Little pots of portion controlled seeds are a great snack. These have been roasted with spices.
  4. The same goes for nuts. I tend to have a mixture as they all have different health benefits. Again I prefer them roasted as they are tastier.
  5. These come in little plastic packets so great for on the go or to put towards and impromptu lunch
  6. I also really like Dr Karg's much tastier than oatcakes in my opinion. Spelt is an ancient relative of the wheat we eat today but apparently easier to digest
  7. Nut butters are great to have on oat cakes or Dr Kargs or with slices of apple. Make sure they don't have added sugar. Hazelnut butter reminds me of Nutella and taste great with dates and prunes
  8. I love this yoghurt! Greek yoghurt is higher in protein than standard yoghurt and apparently many people find it easier to digest. Eat on its own or with a few berries as a great snack.
  9. Apples are such a portable snack and can be eaten anywhere!
  10. I also always have herbal tea with me. Just pop it in a little plastic pot and if places don't have any you know you can still have a caffeine free drink

 

By theschoolofbalance | January 12, 2016 | New, Recipes, Snack | No Comments |

Chicken Broth

This is a simple broth or soup and great for cold winter days. Full of nutritious ingredients.

 

chicken broth

 

Chicken Broth
 
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Recipe type: Dinner, Lunch
Ingredients
  • a little oil
  • carrots
  • 2 cloves of garlic
  • 1 tin of flageolet beans
  • couple of handfuls of barley (optional)
  • chicken stock
  • salt and pepper
  • chicken thigh or leftover chicken
  • parsley
  • splash of vinegar (optional)
Instructions
  1. Start with the veg. No need to peel the carrots the peel is good for you. With the exception of the garlic either chop finely or do a Jamie Oliver and pulse in a food processor until chunky
  2. Sauté in a little oil. I use olive or rapeseed. The Italians call this a sofritto and it's a great base to soups and sauces. The aim is to soften but not to get too much colour
  3. Crush in two cloves of garlic or finely chopped garlic if you don't have a crusher
  4. Add a tin of flageolet beans, or I often make it with a couple of handfuls of barley. No need to soak but you will need to cook it for longer. Say an hour.
  5. Add the chicken stock and seasoning. I didn't have any fresh stock so used a stock cube. If you're using raw chicken add the thigh (whole) now. Cook for 30-45 mins until everything is soft
  6. If using leftover chicken add it now. If using a thigh, take it out, cool slightly, pull all of the meat off and put back in the pan in small pieces. Add parsley and a splash of vinegar (optional)
  7. Taste for seasoning and add more salt and pepper if needed and serve in a big bowl. Enjoy!

By theschoolofbalance | January 12, 2016 | Dinner, Lunch, New, Recipes | No Comments |

Chicken Stock/ Bone Broth

It is so easy to make chicken stock. Bone+water+boil. It’s pretty much as simple as that. You can also put in beg like carrots, onions, celery and a bay leaf but these are optional and I didn’t.  You can also make a ‘brown stock’ by putting the bones back in a hot oven and roasting them for 15-20 mins until they are brown. Don’t let then burn. This does make a tastier stock but not necessary.

chicken stock

Chicken Stock/ Bone Broth
 
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Recipe type: Dinner
Ingredients
  • Leftover chicken carcass
Instructions
  1. After a roast pick off all the good meat for sandwiches or soup or a sauce, it takes a little while but worth it. Take the bones, skin, gristle and so on that is left and place it in a pan
  2. Cover with water and boil for about an hour
  3. Strain into a heatproof jug
  4. You'll be left with stock but it will have some fat in it. Allow it to cool, cover and put it in the fridge for a few hours or over night.
  5. Go through the bones again, if might seem tiresome but I got enough meat for a stir fry for one once I added plenty of veg and egg.
  6. Once the stock has cooled a layer of solid fat will have formed on the surface. With a spoon scrap this off and throw away. You'll be left with stock the texture of jelly which can be frozen in bags
  7. With a bit of patience and a few store cupboard ingredients a roast chicken can be stretched to make 3+ meals. From this I had the roast, a chicken broth, a stir fry and stock to make another dish

 

By theschoolofbalance | January 12, 2016 | Dinner, New, Recipes | No Comments |

Virgin Mojito Smoothie

This is a zingy and refreshing smoothie based on the flavours of Mojito with a few added ingredients for extra nutrients.

mojito smoothie

Virgin Mojito Smoothie
 
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Cuisine: Drink, Snack
Serves: 1
Ingredients
  • 1 lime
  • 1 large teaspoon of chopped mint
  • 1 large handful of spinach
  • 4 inches of cucumber
  • natural sweetener
  • ½ a teaspoon of spirulina powder (optional)
Instructions
  1. *Since making this I've stopped using agave as I've read it's not as good as it originally sounds so just use your favourite natural sweetener*
  2. I peel the lime and put all of the flesh in but this makes it very sour so you might prefer just to put the juice of one lime in
  3. Put all ingredients in a jug. The lime or its juice, a large teaspoon of chopped mint (I have it frozen in the freezer), a large handful of spinach, about 4 inches of cucumber and natural sweetener
  4. I put about ½ tsp of agave in. To make it sweeter more like a Mojito you may wish to add more. Use a hand blender to blitz until very smooth. Taste to see if you need any extra mint, agave or lime
  5. Pour into a glass and serve. I sometimes stir in ½ a teaspoon of spirulina powder which is a very scary dark green colour but in a smoothie doesn't taste too strong and has great health benefits
Nutrition Information
Serving size: 1

 

By theschoolofbalance | January 12, 2016 | New, Recipes, Snack | No Comments |

Almond and Berry Smoothie

A tasty and quick smoothie. Enjoy!

almond smoothie

Almond and Berry Smoothie
 
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Recipe type: Drink, Snack
Serves: 1
Ingredients
  • Chia seeds
  • 200ml of almond milk
  • small handful of almonds
  • 2 handfuls of blueberries
  • (protein powder if desired)
Instructions
  1. If you are using chia seeds start by soaking them in approx 200ml of almond milk. If not, put all of the ingredients in at the same time.
  2. Add a small handful of almonds and two handfuls of blueberries and blitz with a hand blender until smooth. Add protein powder if desired.
  3. Serve immediately. This is a thick smoothie, especially if you use chia seeds.
Nutrition Information
Serving size: 1

By theschoolofbalance | January 12, 2016 | New, Recipes, Snack | No Comments |

Start the New Year with a Bang

It’s no secret that I’m not a fan of New Years resolutions, I’ve wrote about why here. In fact, I call the whole process The Trap of New Year’s Resolutions.

However, I read a social media post this week which suggested that we should all give up resolutions as we were already good enough. Any kind of goal setting was, in effect, beating ourselves up.

There is something quite freeing about this.

Simply by virtue of being human, we are enough. We are right where we are supposed to be. Amazing. ut, at the same time does it feel a little like giving up?

I find something quite stifling about it.

I want to progress. I LIKE to progress. And goals help me do that.

Is it possible to have progress without the negative connotation of goal setting?

I believe we can fully accept where we are whilst working on progression.

The difference is fear. When we come at wanting to change from a place of fear or obligation –

“I must get a promotion, else everyone will think I’ve stalled in my career”

– “I need to lose Xlbs, else people won’t find me attractive”

– “I have to have a clean home, else people will think I’m a slob”

– then it is often problematic. Do you see how all of these goals are either fear based or based on what others will think.

Change is hard enough as it is, but if we’re trying to achieve a goal because we are scared or think we ought to, the chances are we’ll feel miserable and likely fail.

Hasn’t everyone, at some time had a goal or resolution that has been born from the little voice inside their head which is whispering (or shouting) “you’re not good enough”.

It doesn’t see a productive starting point.

If we approach a goal from a place of exploration or desire, it can be a glorious thing.

The important thing is to make sure the goal is a meaningful one.

One you will feel good about when you achieve it, and not have that slight sinking feeling you get when an achievement is an anticlimax.

Three tools to help pursue your goals with freedom:

Tool 1

Start to treat a goal like an adventure – can you be less attached to the outcome and more focused on the journey.

Can you focus on having fun or curious. Set a goal to explore, play and learn, rather than purely to achieve.

Tool 2

Turn a goal into a habit – think of something you want to achieve which feels big and daunting. Instead of focusing on the big goal (the output) focus on the elements that make up that goal (the input. What can you do for 10 minutes each and every day that will take you towards your goal?
For example, if you want to write a novel rather than saying I must write 50 pages every day commit to yourself that you will write SOMETHING for at least 10 minutes everyday.
Tool 3
Create you habits based on how you want to feel. This is what we do as part of The Desire Mapping process and it is so valuable. You can read more about it here and here.
Resolutions
By theschoolofbalance | January 8, 2016 | Other | No Comments |