Tag: anti-inflammatory

Turmeric Latte

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Turmeric Latte

When I was going through my postpartum arthritis flare I had one of these every day. For inflammatory diseases, we’d be silly not to. Turmeric has a hugely high anti-inflammatory content so it’s amazing for inflammation but also great for daily health. In India people drink turmeric drinks every day. My friend Shivani was actually the one who told me to do this a few years ago. She started giving this drink to her son as soon as he turned 1!

It sounds like it’s going to be a bit gruesome but it’s actually really yummy and fulfilling.

Ingredients

Half a mug almond milk
Half a tsp organic, high-grade turmeric
tsp agave, maple or honey
Quarter tsp cinnamon and 1 cinnamon stick if you want

Method

Heat the almond milk in a saucepan.

When it starts bubbling gently add the sweetener and turmeric and mix well. Let it heat a bit more before transferring it to a mug and then sprinkle the cinnamon and add the cinnamon stick if using.

Love & health,
Lauren

Black Rice with Roasted Butternut, Spring Onion & Pumpkin Seeds

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Black rice

In parts of Asia, black rice was given the name ‘forbidden rice’, as it was reserved only for royalty due to its health benefits. It is very high in fibre and antioxidants and is a super anti-inflammatory.

Add to that some butternut squash which is also an anti-inflammatory (and because the contrast of colours look so great!) and some spring onion and pumpkin seeds for calcium, and we have a winning dish.

I bought this black rice ages ago and only got round to cooking it now and this dish is really delicious and so easy to make.

Ingredients

125g organic black rice
2 spring onions, chopped finely
1 butternut squash, chopped in small squares
Handful of pumpkin seeds
Extra virgin olive oil
Organic, natural maple syrup
Balsamic vinegar
Himalayan salt

Method

Preheat your oven to 180 degrees.

Put the rice in a saucepan and cover generously with boiling water and put on a high heat. Once the water starts bubbling, stir, turn the heat down to low and put the lid on. Keep an eye on it. It should take around half an hour to cook.

Peel the butternut squash and cut into small squares. Place on a baking tray and drizzle with olive oil and a bit of salt, mix well, and put it in the oven for half an hour.

Once the rice is ready, take it off the heat and put it in a bowl. Add the butternut, spring onion and pumpkin seeds.

Drizzle with a little balsamic vinegar, no more than a tablespoon, and drizzle with some maple syrup, then add a pinch of salt, stir, and serve. Can be eaten hot or cold.

Enjoy!

Love,
Lauren

Avocado Toast

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avocado toast

Breakfast and lunch don’t have to be difficult, sometimes the best things are the most simple… I am obsessed with avocado, it is just the best fruit (yup, it’s a fruit!) as it is nutritious and filling at the same time, not like eating a bowl of lettuce! With avocado you really feel satisfied. Avocados are healthy fats. The majority of fat in avocado is oleic acid which is a monounsaturated fatty acid that has been linked to reduced inflammation and been shown to have beneficial effects on genes linked to cancer. It’s high in protein and the perfect plant-based post-workout lunch or breakfast! If you are eating well, you don’t need to stay away from healthy fats like avocados and nuts, your body will love them…

Ingredients

1 avocado
2 slices organic gluten free or granary toast
1 lime
Pinch of Himalayan salt and ground black pepper
Chilli flakes (optional)

Method

Toast your bread then mash the avocado on top of it and squeeze the lime on top. Finish off with the salt, pepper and chilli flakes if you want them. So delicious.

Happy lunching!
Love,
Lauren

Cauliflower & Tahini Soup

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Cauliflower & Tahina Soup

I love cauliflower, especially as a purée, because of the beautiful smooth texture it blends into. This soup makes use of that, and the addition of tahini makes it even creamier!

Cauliflower contains sulforaphane, which has been shown to kill cancer stem cells, thereby slowing tumor growth. Researchers believe that eliminating cancer stem cells may be the answer to fighting cancer. It is also packed full of anti-oxidants and phytonutrients, is good for your heart and your brain, and has anti-inflammatory properties.

Sesame seeds (the main ingredient of tahini) are high in calcium, magnesium, phosphorus and iron. Need any more reasons to make this soup tonight? It’s simple to make and takes no time at all!

Ingredients (serves 4)

3 tbsp extra virgin olive oil
2 large onions, sliced
6 big cloves of garlic
1 tsp cumin seeds
1 whole star anise
a head of cauliflower (about 500g) cut into florets
one potato (about 200g) peeled and cut up
1 litre water
1 tbsp organic vegetable stock paste or powder
3 bay leaves
the juice of half a lemon
1/2 tsp himalayan salt
1/8 tsp white pepper
1/3 cup organic tahini
pomegranate concentrate (optional)

Method

Fry the onion in the olive oil until it caramelizes. The more colour you get on the onions, the more flavour you’ll be putting into the soup. You want them to look something like this:

IMG_0130

The trick is to keep it on a medium heat and stir every now and then. If you feel that they may start to burn, add a few drops of water and continue. You could brown them even more than I’ve done here, I was just in a rush to make supper!

Add the garlic, cumin and star anise. Fry for a few more minutes. Add the cauliflower, potato, water, stock and bay leaves. Simmer until the cauliflower and potato are tender. The smaller (and more evenly-sized) your pieces of cauliflower and potato, the faster they will cook.

Remove the bay leaves and star anise, then pour everything into your blender. Add the rest of the ingredients and blend until completely, 100% smooth. The measurements I’ve given for lemon, salt and pepper are just a guideline – use your taste!

I’ve served it with a drizzle of pomegranate concentrate – the sweet tartness balances the soup beautifully.

Health & happiness!

Love,
Raine

Butternut Squash & Ginger Soup

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Butternut Ginger Soup

Another warming soup for another cold London day. You can probably tell by all my recipes how much I love butternut squash! Butternut squash have a lower glycemic index than potatoes and are high in fibre so great for the metabolism. They’re packed with Vitamin A and potassium, are low in calories (low GI) and high in Vitamin B Complex which I need lots of for my nerve problems caused by long-term arthritis. They are also high in polyphenols (like acai berries and blueberries) which are great anti-oxidants. An all round brilliant vegetable! I added ginger, firstly because I like to take advantage of the detox affects of ginger but also because it gives it a great kick. The two flavours really go nicely together – my mum taught me that! I of course added turmeric, as I do to everything that is yellow, for some anti-inflammatory action.

Ingredients

1 butternut squash
1 large sweet potato
1 onion
1 cup vegetable stock
1 cup almond or coconut milk
1 tsp freshly shaved ginger
1 tsp turmeric
Salt & pepper to taste
Half tsp coconut oil
Handful of pine nuts (optional)

Method

Peel and chop your vegetables. When that’s done, heat the oil in a large saucepan and when hot, add the onion and cook for one minute. Then add the butternut and sweet potato and coat in the oil, 30 seconds should be enough.

Add the stock and almond milk, along with the rest of the ingredients and keep at a high temperature until it starts bubbling then turn down to low, put on the lid and let it simmer for an hour.

Once all veggies are soft, use a handheld blender to blend (or put it in a food processor if you don’t have a handheld) and blend until smooth. Add salt & pepper to taste. Decorate with pine nuts, a great accompaniment for this soup!

Enjoy!
Love,
Lauren

Raine’s Favourite Green Juice

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green juice
Drinking green juice on an empty stomach when you wake up gives you a boost of nutrients that will give you energy for the day, heal your cells and fight off free-radicals (the nasty stuff that causes cancer.) I drink one just about every morning, and on the days that I don’t have a juice I can really feel the difference.
If you’ve never had a green or any vegetable juice before it may take you some time to get used to it, but I promise it will be worth it. If my husband can get used to it (and now even love it) then anyone can! On a hot summer morning it’s super refreshing, and in the winter months it gives your body everything it needs to fight off colds and flu.

The general rule is that you should juice your veg but eat your fruit (as is or blended in a smoothie.) This is because fruit is high in natural sugars so you need the fibre in the fruit to prevent a blood-sugar spike.
However, if you’re new to juicing, I recommend that you start off with a little bit less of the really strong tasting stuff (spinach, kale, broccoli etc) and use more of the easy-drinking vegetables (carrot, beetroot, celery, cucumber) along with fruit (apple, pineapple, grapes etc.) As you get used to it you can increase the vegetables and decrease the fruit. After all, what’s the point of making one really strong juice and then never having another?!
Over time you’ll start to enjoy the taste of the vegetables and will only need half an apple, or eventually none at all.

I make juice with whatever fresh vegetables, fruit, herbs and spices (fresh ginger or turmeric, sometimes even chilli!) I have available. I like to mix it up. This is one of my favourite combinations – I love the liquorice flavour of the fennel and it goes really well with the lime and lemongrass.

Ingredients (serves 2)

A big handful of kale or spinach
6 baby fennel or 1 large bulb
3/4 of a large English cucumber
2 limes
a knob of ginger (not too much if you’re not used to it)
a knob of turmeric (optional – great anti-inflammatory properties)
a stick of lemongrass
a handful of white grapes, or 1 – 2 apples
a few leaves of mint

Method

I highly recommend a slow, masticating juicer over a centrifugal juicer, as it preserves nutrients and gets maximum juice out of your ingredients, especially when it comes to leafy greens. (But juice from a centrifugal juicer is better than no juice at all!)
The money you spend on a quality slow juicer, such as an Oscar or Hurom, will be well worth it and will save you in doctor’s bills in the future.

When juicing in a slow juicer, always do your leafy greens first and don’t try to shove too much in at once – give the machine a chance to do its thing.

You can also check out Lauren’s Favourite Green Juice.

Health and happiness!

Love,
Raine