Community Blog

Spring was a little slow getting going this year in SW France, a cool wind still threatening my seedlings! However a combination of some warm sunshine more recently and plenty of rain have now encouraged new shoots to show and we are picking young spinach leaves and peppery rocket already. Evenings still welcome warm drinks with both our bed and breakfast guests as well as our retreat guests loving the TWO recipes I’m sharing with you this month..

We love people to feel spoiled but always with a thought for our health. Early carrots and beetroots are delicious and earthy and full of the sweet taste that can replace the horrid refined sugars we crave in processed foods… so try this warm drink in the evening when you just need something a little sweet and, if you are having guests then treat them to these delicious black bean brownies – they won’t miss the sugar that is in conventional brownies, I promise!

Warming Carrot, Apple and Beetroot Juice

Not only is the colour awesome (and natural) the drink is amazingly nourishing for us. The highly concentrated natural sugars in fresh apple and carrot juice are so easily absorbed for instant energy! Not to mention vitamins B1, B2, B6. Beetroot (again satisfying that sweet craving) has been used as a detoxifier and blood purifier for centuries. It’s also full of iron and helps treat fatigue and anaemia. So lots of reasons to get the juicer out, dust it off make this delicious drink.

Juice 1 beetroot, 3 carrots and 2 apples, warm the juice slowly in the pan until just hot. Simply take a little time and sit and enjoy! I might add a little ginger.

Gooey Black Bean Brownies

2 tbsp chia seeds

400g can of black beans

200g ground almonds

200g (homemade preferably) apple purée

200ml unsweetened almond milk

2 tbsp coconut oil

2 tbsp honey (the more local the better at this time of year if you suffer with pollen related issues)

6 tbsp maple syrup

6 tbsp raw cocoa powder (mine is 100% raw)

a pinch of salt

Soak the chia seeds in 140ml of water for an hour.

Place all the ingredients into a food processor and blend until smooth.

Simply line a square baking dish with baking paper and pour in your brownie mix. Bake at 180 degrees for about 40 mins. Leave them to cool in the tin before turning it out. Cut up as you wish!

Tip – overcooked brownies are dry! So cooking time is important as is leaving them in the tin to cool.Read More

Kitchari is a traditional Ayurvedic dish that is known to assist in detoxing the body and balancing the three doshas. Kitchari provides many nutrients while cleansing the toxins out of the body. It’s a great way to cleanse the body and soul in a gentle way.

Kitchari is made with mung beans, basmati rice, seasonal vegetables, ghee and spices. The mung beans are known for their ability to remove toxins, specifically pesticides and insecticides, from the body. Mung beans are also a great source of protein and provide a source of good carbohydrates and fiber. It’s also a great dish for those having digestive problems and recovering from illness. There are many versions of Kitchari to aid various health complaints!

Ingredients:

½ cup Dry Green Mung Beans

½ cup of Dry Mung Dal (split yellow)

1 cup high quality Indian Basmati Rice (good Indian rice makes all the difference)

4-6 cups Water (more water will make it soupier)

6-7 cups assorted vegetables (e.g. yam, carrots, courgette etc.)

2-3 tablespoon Ghee (or clarified butter or coconut oil)

2 inch piece of Ginger (minced)

1 tbsp. Turmeric

1 tbsp. Cumin

1 tbsp. Black Mustard Seeds

1 tbsp. Fennel Seeds

1 tbsp. Mustard Seeds

½ tsp. Ground Coriander

½ tsp. Fresh Cracked Pepper

1 tbsp. Himalayan Pink Sea Salt

1 stick of Kombu (seaweed)

½ tsp. Cinnamon

Instructions

• Prep ahead: soak the mung beans overnight (after washing them) for 4-8 hours (this helps with digestion)
• In a large wok, melt the ghee until its liquid form
• Add the seeds to the ghee and sauté until you hear the seeds pop
• Quickly add the spices, ginger, rice and beans to the mix. Coat the rice and beans with the spices and seeds (important to do all these steps fairly quickly so you don’t burn the spices).
• Slowly add in the water
• Add the vegetables and lightly stir all the ingredients
• Bring the water to a boil
• Lower heat, cover and cook gently for another 45-60 minutes
• Stir in the salt at the very end

Ayurvedic Viewpoints

• Mung beans– beans are low in fat and high in fiber, they also provide significant amounts of protein, iron, B vitamins and other trace minerals. Split mung beans (aka yellow dal) are highly regarded in Ayurveda. They are lighter and easier to digest than most other beans and are widely used for healing especially in kitchari and dal. They tend to have a cooling effect on the body therefore they are good for Pitta types, and can also be good for Vata and Kapha when paired with warming spices such as ginger or mustard seeds (such as in this recipe).
• Basmati Rice– it is the one grain which is tridoshic in effect; it can be eaten by all three constitutions with benefit. It is slightly cooling, sweet, light and moist. Because it is lighter than many other grains, it can be eaten by Kapha, in small quantities. Its coolness, sweetness and moisture are valuable for Pitta. And its sweet moist attributes balance Vata. It is east to digest
• Ghee– highly valued in Ayurvedic healing as a rejuvenative and elixir. With milk, or alone, it is particularly restorative to Vata and Pitta. It is sweet, cool, light and oily. Kaphas can use it in small amounts to good benefit. It is easier to digest and aids absorption of other nutrients in a way that regular butter cannot.
• Black Mustard Seeds– Pungent and mildly diuretic, making it quite useful for Kapha. Its warmth stimulates “agni” and overall digestion; it is beneficial in dispelling gas. Ayurveda values it for gout, arthritic and feverish conditions. It should be used in minimal amounts for Pitta, preferably balanced with cooling coriander (such as in this recipe).
• Coriander– cooling, soothing, carminative and digestive.
• Kombu-balances Vata and Pitta. Aggravates Kapha.

Read More

This recipe is taken from Rachel Mansfield’s blog. They would make the perfect Valentine’s Day gift for your partner!

INGREDIENTS

¾ cup creamy peanut butter (or your preferred nut butter)

5 pitted dates

3 tablespoons water

2 tablespoons honey

½ cup coconut flour

1 cup (8 ounces) dark chocolate

Method

• In a food processor, combine peanut butter, dates, water, honey and coconut flour
• Blend until the ingredients are broken up and mix together
• Line a baking tray or large plate with parchment paper
• Using a spoon or your hands, scoop about 3 tablespoons of dough into your hand and roll into a ball then form into rectangle shapes
• Once all the truffle bars are formed, melt dark chocolate chips so that they are completed melted (you may need to add coconut oil depending on what chocolate it is)
• Using a fork, dip each truffle bar into the chocolate and let the excess chocolate drip off into the bowl
• Place on tray and once truffle bars are covered, add to freezer for 1 hour to set
• Keep in fridge in airtight container for a week or a couple months in freezer

Read More

Mothers Day definitely calls for breakfast in bed! How about trying your hand at making these sweet potato pancakes?!

Ingredients

2 large eggs

1/2 cup milk (dairy or nut milk- your choice!)

1 teaspoon vanilla extract

1/4 cup + two heaping tbsp sweet potato flour

1/4 teaspoon salt

1/2 teaspoon baking soda

Coconut oil for frying

Method

Preheat pan or griddle over medium-low heat. Beat eggs until frothy. Mix in milk and vanilla extract.

In a separate bowl, whisk together dry ingredients — sweet potato flour, salt, and baking soda. Stir wet mixture into dry until everything is incorporated, but do not overbeat.

Grease pan with coconut oil. Spoon a few tablespoons of batter into pan for each pancake. The pancakes should be small — 3-4 inches in diameter. Do not attempt to make them too big, or you’ll never get them flipped without falling apart.

Cook for a few minutes on each side, until the tops dry out slightly and the bottoms start to brown. Flip and cook an additional 2-3 minutes. Be very very careful while flipping these — they’re a lot more fragile than regular pancakes. If it seems like they’re coming apart, they’re not ready to flip yet. If they’re browning too fast, turn down the heat.

Slather them with salted pastured butter (or coconut oil, or ghee). Why not add a little maple syrup, nut butter, honey, or fruit. Makes enough for one hungry person. Double or triple as appropriate.Read More

Gluten free, lactose free, vegan. High in fibre, protein and healthy fats! It will store well for 5-7 days, or freeze it pre sliced.

Ingredients

2 cups Filtered water

1 cup Raw sunflower seeds; ground

1 cup Raw almonds; ground

1 tsp Caraway seeds; ground

½ cup Flax/linseeds; ground

2 tbsp Chia seeds; ground

3 tbsp Organic coconut oil; melted

1 ½ tbsp Maple syrup

1 cup Rolled oats; gluten free

½ cup Raw pumpkin seeds

¼ cup Coconut flour

3 tbsp Psyllium husk powder

1 ½ tbsp Sesame seeds

1 tsp Sea salt

Pinch Freshly ground black pepper

Pinch Dried tarragon

Method

1. Preheat oven to 170 Degrees Celsius.
2. Measure out all the nuts and seeds and grind them in a food processor or similar (sunflower, almonds, caraway, flax/linseeds, chia)
3. In a medium sized mixing bowl whisk together melted coconut oil, maple syrup and water until combined.
4. In a large sized mixing bowl combine ground nuts and seeds with all of the other dry ingredients (oats, pumpkin seeds, coconut flour, psyllium husk, sesame seeds, salt, pepper, tarragon)
5. Pour the wet mixture from the small mixing bowl into the large one and stir well until the wet mixture is well absorbed and the consistency is dough like (if the dough is too dry add more water a little at a time).
6. Line a bread pan (9×5) and pour mixture into pan. Evenly spread mixture and press down so firm on top.
7. Leave to set at room temperature for 2 hours (or more) so the seed mixture can absorb the liquid and soften (kinder on your digestive system and will hold its shape better)
8. Bake for 50 – 60 minutes. Lift it out of the pan, turn it upside down on the baking rack without all the paper and continue in the oven for further 20 – 30 minutes.
9. Let it cool at room temperature before slicing.

Read More

Ingredients

1 medium onion roughly chopped

A thumb of ginger, finely chopped

3 garlic cloves, finely chopped

3 tbsp sunflower oil or 1 tbsp ghee

1 tsp tomato purée

1 tsp each of coriander powder, turmeric, cumin, curry powder, salt

1 tin of coconut milk

500g frozen peas

Method

Melt the oil or ghee and then add the onion, ginger and garlic. Soften but don’t brown. Add the spices and mix well keeping them moving in the pan. Cook for another 2 mins.

Add the tomato purée and then the coconut milk and mix well. Add the frozen peas and cook the peas until hot and cooked right through.

Serve with basmati rice and/or homemade chapati.Read More

INGREDIENTS

1 egg plus 1 yolk

1/2 cup smooth peanut butter

2 Tbsp coconut oil softened

1/4 cup honey

1/4 cup coconut sugar

1 tsp pure vanilla extract

2/3 cup coconut flour

1 tsp baking soda

pinch sea salt

1 tsp cinnamon

1 tsp ground ginger

1/4 tsp allspice

INSTRUCTIONS

Preheat your oven to 180 C and line a large baking sheet with baking paper.

In a large bowl, use an electric mixer to combine the egg, egg yolk, peanut butter and coconut oil until smooth. Add the honey, coconut sugar, and vanilla and continue to mix until smooth.

In a separate bowl, combine the coconut flour, baking soda, salt and spices. Add the dry mixture to the wet ingredients until fully combined – the dough will be sticky. Chill dough in the freezer for 5-10 minutes until it thickens and can be easily scooped.

Use a rounded spoon scoop the dough in heaping tbsps onto the parchment paper, then gently flatten.

Bake in the preheated oven for 8-10 minutes until tops crack, don’t over bake – cookies will become firmer and chewier as they cool. Cool completely on wire racks and enjoy!Read More

The ingredients are fresh and typical of vegetarian African cuisine.

Serves 6

Ingredients

2 teaspoons melted coconut,

1 white or yellow onion, chopped

4 cloves garlic, minced

1 tablespoon minced ginger

1 teaspoon curry powder

1 teaspoon turmeric powder

½ teaspoon garam masala

¼ teaspoon cinnamon

¾ teaspoon salt (or to taste)

Black pepper to taste

1½ lbs peeled and cubed butternut squash or pumpkin

2½ cups water with vegetable stock

2 cups chickpeas (or 2 cans chickpeas, drained and rinsed)

1-2 cups frozen peas

3-4 cups cooked brown rice, for serving (optional)

Instructions

• Heat the oil in a large pot. Add the onions and a pinch of salt. Cook the onions for 7 minutes, or until they’re very tender and browning lightly. Add a few tablespoons of water as needed to prevent sticking. Add the garlic and ginger. Cook for 2 minutes, or until the garlic is very fragrant. Add the curry, turmeric, garam masala, cinnamon, salt, and black pepper. Give everything a good stir.
• Add the squash and 2 cups of the vegetable stock. Bring the mixture to a boil. Reduce to a simmer. Simmer for 15 minutes, or until the squash is tender. Turn off the heat.
• Stir in the chickpeas and an additional ½ cup stock (or enough to create a thick but easy-to-stir stew). Bring the curry to a gentle simmer again. If you’re adding peas, stir them in now and allow them to wilt completely. Check seasonings and adjust to taste. Serve with cooked rice.

Read More

Beetroots are a fantastic source of vitamins and minerals containing potassium, magnesium, iron, vitamins A, B6 and C, folic acid, protein, antioxidants and soluble fibre. Here is one simple (and delicious!) way to sneak it into your diet.

INGREDIENTS

300g cooked beetroot, peeled and pureed

4 eggs

4 tablespoons of honey

1 teaspoon of vanilla

1 tablespoon of cacao powder

1 teaspoon of baking powder

Pinch of salt

125g ground almonds

125g dark chocolate (70%-85% cocoa)

4 tablespoons of olive oil

METHOD

• Preheat the oven to 180 degrees C
• Line a 22cm cake tin
• In a mixing bowl, beat the beetroot, eggs, honey, vanilla, cacao, baking powder and salt with an electric hand mixer
• When combined, fold in the almonds
• Melt the chocolate in a bain-marie and then stir in the olive oil
• Gently stir in the chocolate into the beetroot mixture until combined
• Scrap mixture into the tin and bake in the oven for 35-40 minutes or until a skewer inserted into the centre comes out clean
• Let cool on a wire rack
• Dust with cacao and serve with crème frais

Read More

Serves: 2

Preparation Time: 3 minutes

Cooking Time: 5 Minutes

Ingredients

• 2 cups of frozen peaches
• 1/2 cup of almond butter

Optional:

• 1 tablespoon of honey
• 1 pinch of cinnamon

Instructions:

1. Slice peaches and freeze overnight.
2. Blend frozen peaches with nut butter in a high-speed blender or food processor.
3. Blend until creamy. It will take a few minutes and you may need to stop and keep pushing the batter around and down with a spatula.
4. Add in honey or cinnamon if desired and continue blending.
5. Scoop and eat!

Read More

August is always hot and we often feel the need to cool down with a refreshing and indulgent ice-cream treat. As you all know Praana Wellness is all about balance and mindfulness and being aware of sugar laden goods especially hidden sugars. So we have searched the web and found this lovely collection of easy homemade ice treats, making your summer refreshingly balanced.

Whether you’re 8 or 80, you’re always the perfect age to enjoy a lovely ice lolly. Keep them healthy by making your own. There are lots of possibilities: pack them full of your favourite fruits, or make them creamier.Read More

Ok so this may not be to everyone’s taste or fits to everyone’s plan but it’s a little something I make to satisfy pudding desires!

You just need some natural yoghurt, Greek style works best because it is creamier, then add a teaspoon or two of cocoa powder to suit your taste and mix, I love dark chocolate so make it pretty strong.

If you are including them – half a mashed banana will add sweetness or add a little squeeze of rice malt syrup if you need it.

A sprinkle of ground cinnamon,ginger or mixed spice are good too and also a sprinkle of chopped nuts and it is like indulging in a Nutella pudding!Read More

Kitchari is a traditional Ayurvedic dish that is known to assist in detoxing the body and balancing the three doshas. Kitchari provides many nutrients while cleansing the toxins out of the body. It’s a great way to cleanse the body and soul in a gentle way.

Kitchari is made with mung beans, basmati rice, seasonal vegetables, ghee and spices. The mung beans are known for their ability to remove toxins, specifically pesticides and insecticides, from the body. Mung beans are also a great source of protein and provide a source of good carbohydrates and fiber. It’s also a great dish for those having digestive problems and recovering from illness. There are many versions of Kitchari to aid various health complaints!

Ingredients:

½ cup Dry Green Mung Beans

½ cup of Dry Mung Dal (split yellow)

1 cup high quality Indian Basmati Rice (good Indian rice makes all the difference)

4-6 cups Water (more water will make it soupier)

6-7 cups assorted vegetables (e.g. yam, carrots, courgette etc.)

2-3 tablespoon Ghee (or clarified butter or coconut oil)

2 inch piece of Ginger (minced)

1 tbsp. Turmeric

1 tbsp. Cumin

1 tbsp. Black Mustard Seeds

1 tbsp. Fennel Seeds

1 tbsp. Mustard Seeds

½ tsp. Ground Coriander

½ tsp. Fresh Cracked Pepper

1 tbsp. Himalayan Pink Sea Salt

1 stick of Kombu (seaweed)

½ tsp. Cinnamon

Instructions

• Prep ahead: soak the mung beans overnight (after washing them) for 4-8 hours (this helps with digestion)
• In a large wok, melt the ghee until its liquid form
• Add the seeds to the ghee and sauté until you hear the seeds pop
• Quickly add the spices, ginger, rice and beans to the mix. Coat the rice and beans with the spices and seeds (important to do all these steps fairly quickly so you don’t burn the spices).
• Slowly add in the water
• Add the vegetables and lightly stir all the ingredients
• Bring the water to a boil
• Lower heat, cover and cook gently for another 45-60 minutes

• Stir in the salt at the very end

Ayurvedic Viewpoints

• Mung beans– beans are low in fat and high in fiber, they also provide significant amounts of protein, iron, B vitamins and other trace minerals. Split mung beans (aka yellow dal) are highly regarded in Ayurveda. They are lighter and easier to digest than most other beans and are widely used for healing especially in kitchari and dal. They tend to have a cooling effect on the body therefore they are good for Pitta types, and can also be good for Vata and Kapha when paired with warming spices such as ginger or mustard seeds (such as in this recipe).
• Basmati Rice– it is the one grain which is tridoshic in effect; it can be eaten by all three constitutions with benefit. It is slightly cooling, sweet, light and moist. Because it is lighter than many other grains, it can be eaten by Kapha, in small quantities. Its coolness, sweetness and moisture are valuable for Pitta. And its sweet moist attributes balance Vata. It is east to digest
• Ghee– highly valued in Ayurvedic healing as a rejuvenative and elixir. With milk, or alone, it is particularly restorative to Vata and Pitta. It is sweet, cool, light and oily. Kaphas can use it in small amounts to good benefit. It is easier to digest and aids absorption of other nutrients in a way that regular butter cannot.
• Black Mustard Seeds– Pungent and mildly diuretic, making it quite useful for Kapha. Its warmth stimulates “agni” and overall digestion; it is beneficial in dispelling gas. Ayurveda values it for gout, arthritic and feverish conditions. It should be used in minimal amounts for Pitta, preferably balanced with cooling coriander (such as in this recipe).
• Coriander– cooling, soothing, carminative and digestive.
• Kombu-balances Vata and Pitta. Aggravates Kapha.

Read More

So I get asked about brekkie and what I have all the time! When I say.. Usually a variation on porridge people curl their nose! It’s not the same as when we were babes! Although nothing wrong with a good scots porridge with cream and salt every now and then! I need energy and lots of it so here’s this mornings yummy porridge. Gluten free oats, almond milk cooked with a few raspberries and blackberries (the last bag of last years offerings!). Then you add the goodies.. A tsp almond butter, small piece of banana, chia and flaxseed and a few blueberries. That’s it til evening meal now! How do you have yours.Read More