Weekly roundup

“Just a few notes from my week, very short and sweet but hopefully useful all the same!”

Instagram:

I am really loving Fiona Brennans @THE_POSITIVE_Habit Wednesday lives, each week she does a topic from her new book “The Self Love Habit”. This weeks topic was shame and the role it plays in our life and best of all she finished her live with a guided hypnotherapy to help release any shame you may be holding onto.

Another great live I watched this week was with Niamh from @transformcbt with Dr Clodagh Campell on dealing with the self critic, she gave so many useful practical tips…and used such approachable language when discussing the psychology behind it all. I love Niamhs page, I have gained so much from it over the past few months.

My final live that really resonated with me this week was with @mirkerins_integratedwellness she discussed her husbands @gerry_hussey new book Awaken Your Power. This was such a special live to watch, Miriam read from the book, reflecting on the parts that really stood out and spoke to her…then Gerry joined at the end and read the first three pages of the book…the live gave such insight to the journey behind the book…it’s truly written from the heart. I can’t wait to get my copy once it’s released.

Podcasts:

I absolutely loved episode 30 of James Smith Podcast where he interviewed James Clear the author of automatic habits….you HAVE TO LISTEN to this, I took so much from this episode about how to build successful long lasting habits.

Books:

This week I purchased “All along you were blooming-thoughts for boundless living” by Morgan Harper Nichols. It’s filled with beautiful poetry and art, I read a page every morning-helps start the day with a positive mind.

Well-being:

I purchased two lovely essential oils from @soulsaolholistics- the first one was called “Gra” a mix of lavender and rosemary and the second was “Solas” a mix of peppermint and lemon. I find them very helpful during breath work and meditation.

Let me know in the comments if you watch, read or listen to any of the items,

Thanks for reading,

Chat soon,

Gina x

Feel good in lock down!

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(Stones painted and placed by kind souls in my local forest to brighten the day of another)

Hi everyone, it’s been awhile…..actually would you believe a year passed since my last post!

And what a strange one it’s been!

If follow me over on Instgram you might a noticed I moved back to Ireland last August, after five years living in the U.K….it all happened so fast that I barely had time to think about it but it was the best thing to do, in light of all that was going on ( THE BIG CV).

Anyhow….I’m not here to write about all the doom and gloom of the past year, I think we’ve all had our own journey off ups and downs and found a way to muddle through it all…..actually I will say something here….just keep going…one foot in front of the other…you’ve made it this far…..you can see this through!

Now back to my post….I just wanted to share with you some of the well-being practices I’ve put in place over the course of the past few months to help offset the “craziness” of all that is going on around us. Please know, by no means am I preaching here or saying I’ve coped perfectly with all this (because at times I haven’t), I’m simply sharing what’s helped me in my journey.

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• Food. Of course this is going to be my number one….feeding myself wholesome nourishing food has brought me comfort and energy on the days I’ve felt tired and unmotivated. I’m not talking complicated dishes here, just good quality fresh food, simply prepared….soups, stews, whole grains, fruit, green juices and a treat here and there. When it comes to treats I try keep white sugar at a minimum simply because I know for me and my body it just doesn’t serve me well. I remember listening to an interview with Gerrey Hussey on the Wellfest Podcast awhile back, he spoke of how people often ask him whether or not they should continue to eat a certain foods, on answering them he simply said “well how does it make you feel?”, each time I eat I now ask myself this very question…..I want to feel energised and nourished, not sluggish and tired….for that reason I have greatly reduced any white sugars in my diet.

• Movement. I’ve chosen the word movement and not exercise here for a reason….over the past few months my view on exercise has changed dramatically (partly because the gym closed)….I used to love hitt, heavy lifting, cardio….the more intense the better….but it’s like I woke up one day and did a 180….I started to crave walking, yoga,stretching…..slow and mindful movement and instead of challenging it I just went with it….I now move my body as it leads me, i know longer lead it….not forcing it to do something it doesn’t want to….if it decides to flip again I will go with that too but for now I will serve it with slow mindful movement. Recently I’ve also started to sea swim, I’m very new to it but I absolutely love it, it makes you feel so awake, its so good for the soul….releasing all stagnant energy….so freeing the mind and body.

• Meditation. Over the years I’ve tried varies meditation practices, whether through an app or other social media platforms but I must admit I’ve never truly stayed consistent with one course from start to finish and as a result I often dropped practicing it all together for months at a time….recently I’ve changed my perspective on the practice of meditation….much like exercise, I go where my mind guides me….whether that’s sitting still and belly breathing for ten breaths or listening to Gerry Hussey’s Sunday meditations….it really doesn’t matter what practice I follow, what matters is taking the time to stop and slow the whirlpool of thoughts in my mind…once we stop and give the mind time to slow, often you will find those thoughts just drift away and you can better move forward with your day.

Over the next few posts I’m going to elaborate more on these three practices as well as introduce others that pop up along the way, we are ever changing each day and as a result our daily practices and routines will change in line with what our mind and body needs.

I would love to hear below in the comment section how you’ve managed with lockdown and the practices you put in place over the last few months to help navigate your way through the ups and downs.

Lots of love,

Gina x

Snacks on the go!Banana choc cookies

 

 

I always find it tricky when I’m out and about to find nutritious and tasty snacks, it’s always so easy and tempting to just reach for something quick and easy like a chocolate bar or processed snack. If you’re like me you’ll just think “I’m hungry and I need food fast!!!”….((((Warning…. I’m a totally hangry kinda girl)))), you do not want to mess with me until I’ve had my food and a cup of tea!

For that reason I like to always be prepared for such occasions! Below are my top 10 snacks on the go!

1.Overnight oats: This is a great option for a healthy breakfast on the go, simply add the ingredients to a jar the night before, pop it in the fridge and grab it as you’re running out the door! Why not try it out this week and prep a few jars of my simple Cacao overnight oats recipe to take with you to work!

2.Baked oats: Not only is this another great option for breakfast on the go but it’s also perfect for lunch boxes or a quick energizing snack during the day! It takes minutes to prepare and even uses up that old banana that’s been sitting in the fruit bowl for the past few days. Here’s my quick and simple Banana bread baked oats recipe.

3.Boiled eggs: Great source of fat and protein, I always cook a few at the start of the week for quick lunches.

4.Trail mix: Simply throw a handful of 2-4 types of nuts and seeds in a bag, along with a small handful of dried food as your choice and there you go you’ve got your own personalized trail mix!

5.Energy balls: These are an absolute winner to have in the fridge, perfect for when that sweet craving hit or to refuel after a workout. Here’s my go to Date and oat energy ball recipe, I always pop a few in a container to take with me when I’m out and about!

6.Hummus: I always make a big batch of hummus, portion it out and freeze it! It’s great to have on hand to add to salads, pittas with  falafel or even just served as a snack with crudites…all of which can be packed into lunch boxes. This Butter bean hummus is super to make!

7.Toasted chickpeas: You can either buy these in a health food store or make them yourself. Simple drain, rinse and pat dry a can of chickpeas sprinkle with spices ( I like cajun spice or smoked paprika and sea salt) and bake in oven for 20 minutes or until chickpeas are dried and crispy.

8.Rice cakes: I usually just buy plain rice cakes and add my own topping…nut butter, avocado, hummus….chocolate spread….the list is endless!

9.Fruit: Just pick your favourite really!

10.Banana choc cookies (recipe below): Great for kids lunch boxes or healthy weekday treats.

Banana choc cookies

2 small bananas

1 egg white

1 teaspoon chia seeds

1-2 square dark chocolate

1 tablespoon peanut butter

2 tablespoon maple syrup

2 tablespoon milk

1 teaspoon vanilla extract

150g oats

1 teaspoon baking powder

Method:

1. Preheat oven at 180c and line a small baking tray.
2. Peel and mash banana in a bowl.
3. Add egg white, peanut butter,maple syrup and milk to banana and mix well.
4. Add oats and baking powder to banana mix and stir until all ingredients are all incorporated.
5. Divide mixture into 12 equal size ball portions, place on a lined baking tray and bake for 10 minutes or until slightly golden.

Mum’s brown bread recipe

 

Achill Island Co Mayo

Happy St Patrick’s Day everyone!!!

(La fheile Padraig gach duine)

With St Patrick’s Day coming up I thought I’d share my Mum’s recipe for brown bread. Anyone from Ireland or that has visited Ireland will know that we’re quite famous for our homemade brown bread, you’ll rarely visited an Irish household where you’re not greeted with a big pot of tea and a few slices of thickly cut brown bread, served with plenty of butter and jam!

 

Beautiful photos taken & styled by Mum

Growing up everyone always said they loved visiting our house because as soon as the front door opened you were greeted with the smell of freshly baked bread and apple tart.

Brown bread recipes vary alot in Ireland, there must be hundreds if not thousands of variations. Traditionally every family had their own recipe that was passed down over generations, many tweaked over time.It’s one of the very first recipes I was taught by my Mum, along with fruit scones, another tradition often passed down.

 

More beautiful photos taken & styled by my Mum

It’s such a special tradition the passing down of recipes but unfortunately I think it’s one that’s fading quickly. In the hopes of continuing this tradition I encourage you all to share a family recipe with your children and loved ones this week or even simply bake Mum’s brown bread together and build a new tradition.

Mum’s homemade brown bread

520g self-raising flour

150g coarse wholemeal flour

100g wheat bran

20g sesame seeds

40g pinhead oatmeal

40g whole flaxseed

5 tablespoons of treacle (Tip:Heat the treacle tin in a saucepan of hot water, fill the water 1/4 the way up the can, this makes it easier to mix into the bread)

1 1/2 pints of milk

Method:

1. Preheat oven at 200c and grease to loaf tins.
2. Put all the dry ingredients into a bowl and mix with clean hands.
3. Add in the treacle and milk and mix together forming a wet mixture.
4. Divide mixture between both tins and sprinkle extra seeds on top
5. Bake for 45 minutes until golden and hallow sounding when tapped.
6. Allow to cool, serve with plenty of butter and homemade jam (Mum makes the best jam!).

I hope you enjoy this recipe, please let me know if you try it and tag me on Instagram @kitchentablebaking!

Peace and love,

G xx

 

Mindfulness in the kitchen

I do many mindfulness practices each week, focusing on a particular practice each day such as guided meditations, breathing techniques and gratitude. But once the practice is over I often just dive back into my day thinking I did my mindfulness practice for the day, rather than taking tools I gained through mindfulness and applying them to my daily tasks.

This week started the same as every other, writing my “to do” list and organizing my time, but as I started into my meal prep Sunday evening there was a shift in my energy and mindset. It’s not about ticking each task off the “to do” list and moving on to the next task, its about enjoying the process and being present in what you’re doing rather than trying to just get it done.

I know, “penny drop moment”-I’m sure you’re all thinking I can’t believe it took her this long to figure it out, but I just never pieced it all together. Although building mindfulness practices into my day has been beneficial to my life, I never truly looked at how I could apply mindful practices to my daily tasks and activities.

We can practice mindfulness throughout the day by just slowing down and being present in what we’re doing, particularly when we’re cooking. It’s such a beautiful thing that we’re taking the time to prepare a meal from scratch and nourishing our bodies.

I’m usually rushing in the kitchen but Sunday I slowed down and genuinely enjoyed the process. It was so rewarding and calming, focusing on each step individually-the chopping, sweating and and the simmering. Seeing how each step contributed to the creation of the soup.

When the soup was cooked I sat down and enjoyed each mouthful-savouring all the flavours and textures, I felt so present and calm. I also felt a sense of pride, acknowledging to myself how important it was to take the time out to cook for myself and provide by body and mind with nourishing food.

I hope you find time to enjoy the process of cooking this week.

Peace and love,

G xx

 

 

 

Tofu, lentil and courgette curry

Here’s a quick and tasty curry for weeknight dinners!

I find many people I speak with (both plant based & meat eaters!) are often confused as to what tofu is and how to add it to recipes. Unfortunately as a result they end up avoiding it, which is such a pity as it’s such a versatile ingredient with many health benefits.

Tofu is made from soya beans and is a great alternative source of protein with many nutritional benefits such as-amino acids, iron,calcium, magnesium and many other vitamins and minerals.

It has quite a neutral flavour, that’s what makes it so great for cooking with, as it acts like a sponge, absorbing marinades and sauces….making it the perfect addition to all kinds of dishes; curries, stir fries and broths, such as my Mushroom, brown rice and broccoli leaf broth!

Why not add tofu to your shopping list this week and give it a try!

Ingredients:

1 onion

thumb size piece of ginger

4 cloves of garlic

1 can of green lentils

1 courgette

1 block of tofu

1 scant teaspoon turmeric

3 teaspoon curry powder

1/2 can full fat coconut milk

1/2 cup of water

Method:

1. Peel and finely chop onion, add to a large sauce pan with a drizzle of olive oil and a pinch of salt,cook until soft, about 10 minutes.
2. Peel and grate garlic and ginger, add to onions and cook for a further 5 minutes.
3. Add spices to onion mix, cook off for 5 minutes.
4. Chop the courgette into cubes, add to onion mix and stir well.
5. Drain the tofu and cut into rough cubes.
6. Add tofu and all other remaining ingredients to the saucepan.
7. Bring the mixture to the boil, then reduce the heat and cook for 25 minutes.
8. Serve with brown rice or quinoa.

This recipe will store well in a fridge for 3-4 days.

I hope you enjoy this recipe, please let me know if you try it and tag me on Instagram @kitchentablebaking!

Peace and love,

G xx

Porridge toppings-Poached pears

It’s always a little harder getting up on these cold dark mornings, but knowing there’s a super tasty breakfast waiting makes it a little easier…..these poached pears on top of a bowl of a hot porridge will have you jumping out of bed!

 

As previously mentioned in my Morning self care & kale smoothie recipe breakfast is my favourite meal of the day and I never miss it! Even if I’m travelling and know I won’t have much time the following morning to sit down and eat, I don’t skip it. I simple prep a batch of my Cacao overnight oats recipe or my Banana bread baked oats and bring breakfast with me on the go.

I most often than not have an oat based breakfast as I find oats filling and versatile, for me there is nothing more comforting or inviting in the morning than a bowl of hot porridge topped with fruit, seeds, nut butter and a drizzle of maple syrup….its like a big warm belly hug!

In order to keep variety with my porridge, I make sure to have plenty of different toppings prepared….compotes, granola and toasted seeds are my favourites. However, recently I ordered pears in my local veg box and unsure what to do with them I decided to poach them….what a good idea that was, as they turned out super tasty.

If you’re not a breakfast person a suggest your try out this recipe, I bet you’ll be quickly converted!

Ingredients

4-5 pears (I used conference)

2 medjool dates

250ml boiled water

1-2 tablespoons coconut sugar ( or maple syrup)

1 teaspoon mixed spice/ pumpkin spice

 

 

 

Method:

1. Place water, sugar,dates and spice into a small/medium saucepan and bring to boil. Once boiling reduce heat and stir until sugar is dissolved. Once softened mash dates into liquid.
2. Meanwhile peel pears and use a melon baler to scoop out the cores.
3. Add pears to liquid, bring liquid back to boil and then reduce to a low simmer, cook pears until soft, 5-7 minutes ( You want the pears to retain their structure).
4. Remove from heat, transfer pears and liquid to a container and leave to cool.
5. Serve on top of porridge or with a spoon of coconut yogurt and a sprinkle of granola.

This recipe will store well in a fridge for 3-4 days.

I hope you enjoy this recipe, please let me know if you try it and tag me on Instagram @kitchentablebaking!

Peace and love,

G xx

P.s I’ve entered the UK Blog Awards 2019 & would really appreciated your vote, you can vote here!

 

 

 

 

 

 

 

 

 

 

 

 

Lunch box fillers-Squash, red onion & garlic frittata

Back with another lunch box filler this week! As the days get shorter and the weather turns colder it’s more important than ever, that we make sure we are fueling our bodies with tasty wholesome food, that provides us with the necessary energy to- keep us warm, fight colds and flues and aid in the recovery from everyday stresses and strains.

This frittata recipe provides the body with a good balance of carbohydrate, protein and fats- it’s easy to make and can be made ahead of time….making for a quick and nutritious weekday lunch.

For those of you who follow me on Instagram, you’ll know I’m a bit obsessed with squash at the moment….it’s just so versatile and packed with nutrition….it works beautifully in this frittata along with many other dishes such as curries and my Lentil & butternut squash lasagne.

On a recent trip home, I packed two slices to have as my “airport lunch” , along with a slice of my Banana bread baked oats and it kept me full for the whole trip……which is pretty good, as I’m ALWAYS hungry!

Frittatas are also a great way of using up leftovers….here’s a few filling ideas:

• Leftover roast veg
• Leftover roast or boiled potatoes
• Herbs that need using up

Although this post is called “Lunch box fillers”, frittatas can make for a filling, quick mid-week dinner….simply pair with some thickly cut homemade potato wedges and a big green leafy salad and you’ve a wholesome filling meal on the kitchen table in no time!

Finally, let me just say thank you to those who read my blog and if you haven’t already, be sure to check out my previous lunch box filler posts Lunch box fillers-Mini chard, courgette and onion frittatas and Lunch box fillers-Quinoa, beetroot, apple and lentil salad & Quinoa, broad bean and mint salad for more tasty and healthy lunch box ideas!

Ingredients:

Serves 6

1 small pumpkin

3 red onions

3 garlic cloves

6 eggs

100ml milk

Salt  & pepper

Toasted pumpkin seeds

Method:

1. Preheat oven to 180c.
2. Peel and chop pumpkin into 1cm cubes, place on a lined baking tray, drizzle with olive oil and sprinkle with sea salt, put in oven for 25-30 minutes or until pumpkin is cooked through.
3.  Peel and roughly chop onions, add to a separate lined baking tray, drizzle with olive oil and sprinkle with salt, add garlic cloves unpeeled to the tray. Place in oven for 20-25 minutes until onions are softened and slightly caramelized.
4. Crack eggs into a medium jug, add milk, salt and pepper and whisk well.
5. When pumpkin and onions are cooked remove from oven and allow to cool slightly.
6. Remove garlic from skin, mash and mix through the eggs.
7. Once vegetables have cooled add to a square or medium sized rectangle tin (mine measured 10 x 6.5 inches) and spread out evenly. Pour eggs over and scatter seeds on top, if using.
8. Place in the oven and bake for 20 minutes or until eggs have set.

This recipe will store well in a fridge for 2-3 days or you can portion it up and freeze for up to 1 month.

I hope you enjoy this recipe, please let me know if you try it and tag me on Instagram @kitchentablebaking!

Peace and love,

G xx

 

 

 

Autumn spiced pumpkin soup

 

 

Back with more Autumn goodness this week…..Autumn spiced pumpkin soup!

This soup is perfect for warming you up on a cold Autumn day, it’s also a very healing soup, as squash is packed with vitamin C, while the anti-inflammatory properties of ginger and turmeric aid in recovery, supporting the body in fighting any colds or flues.

In my eyes, soup is the perfect meal prep food- it’s a one pot wonder, high in nutrition and cost effective! I always make it in batches and freeze it for the week ahead, it’s great for bringing to work too….(I find a jar or thermos flask, the best leak proof method for transporting it!)…paired with a thick slice of toasted sourdough, it makes for a filling lunch!

It’s also a great way to introduce the family to new vegetables and flavours, particularly for those that are a bit fussy….i’ts smooth texture lends itself to being alot more approachable to try than the vegetable just being chopped, steamed and put on the dinner plate ( which is equally delicious but not for everyone….particularly those trying a new vegetable!) Why not give this soup a try this week with some of the more fussy eaters in the house and see if they’ll give it a taste?!!I’m sure they’ll love it…maybe make it with a butternut squash first as they’re naturally sweet tasting which will make it even more enticing.

I hope you find time this week to try this recipe out…… I’m feeling very inspired by the delicious Autumn produce available at the moment…expect lots more hearty recipes to follow in the coming weeks!

 

 

Ingredients:

6 (250ml) portions

1 medium pumpkin(or squash, butternut squash works really well too!)

1 medium onion

3 garlic cloves

1 thumb size piece

1/2-1 red chilli

1 scant teaspoon of turmeric

1 eating apple

1/4 can coconut milk

1 organic stock cube

500-600ml boiled water

Salt & pepper

 

Method:

1. Peel and chop onions and add to a medium pan with a drizzle of olive oil and a pinch of salt, cook until soft, about 8-10 minutes.
2. Peel and chop garlic, ginger and chilli, add to onions, along with the turmeric and cook off for 3-5 minutes.
3. Peel and chop pumpkin and apple into one inch cubes, add to onion mix, along with 300ml of the vegetable stock. Cook until soft, this will take up to 20 minutes.
4. Once all vegetables are soften add the coconut milk, remaining stock and blend. Add extra stock if soup is to thick.
5. Taste and season.

This recipe will store well in a fridge for 3-4 days or you can portion it up and freeze for up to 3 months.

I hope you enjoy this recipe, please let me know if you try it and tag me on Instagram @kitchentablebaking!

Peace and love,

G xx

 

 

 

 

Potato and broccoli soup

 

The past week I’ve really felt a change in the weather….Autumn is creeping in slowly but surely. I must say though, Autumn is my favourite time of the year, watching the leaves change colour, feeling the air getting a little crisper and the evenings getting shorter….I enjoy all of it….well as long as I’m wrapped up in a blanket and cosy clothes!

Another thing I love about Autumn is the food, the comforting stews and soups, the apple tarts and berry crumbles, making pots of blackberry jam and apple chutney to store for the Winter, I find it all very comforting.

There’s nothing I love more than being at home in Ireland in Autumn, going for a long walk in the woods and field with my dog Ellie, then coming home to a warm fire and a big pot of homemade soup!

Soup is such a great dish to have prepared in the fridge all through Autumn and Winter, it’s packed with nutrition and keeps the body warm, there’s endless flavour possibilities too!

I created this soup recipe on my last visit home, switching it up from the traditional potato and leek soup, I decided to add broccoli instead and it worked beautifully!

 

 

Ingredients:

Serves 4

2 onions

3-4 cloves garlic

400g potatoes (peeled weight)

240g broccoli

1 teaspoon fresh thyme

700ml veg stock

Salt and pepper

Method:

1. Peel and chop onions, finally chop thyme and add to a medium pan with a drizzle of olive oil and a pinch of salt, cook until soft, about 8-10 minutes.
2. Peel and chop garlic, add to onions and cook off for 3-5 minutes.
3. Peel and chop potatoes into one inch cubes, add to onion mix, along with 300ml of the vegetable stock. Cook until soft, this will take 15-20 minutes.
4. Remove broccoli florets from stalk and set aside, peel and chop broccoli stalk and add to potatoes.
5. Once potatoes have softened, add the remaining vegetable stock and broccoli florets,cook until tender, about 5-8 minutes.
6. Once all vegetables are cooked, remove pot from heat and blend soup with stick blender, if necessary, thin with extra stock or hot water. Season with salt and pepper.
7. Serve with a sprinkle of toasted seed on top and a drizzle of olive oil.

I hope you enjoy these recipes, please let me know if you try it and tag me on Instagram @kitchentablebaking!

Peace and love,

G xx