Guest post: Underrated Activities That Promote Whole Health

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Underrated Activities That Promote Whole Health

By Brad Krause

Eat breakfast, don’t drink too much, smile and be happy — these are pretty basic aspects of a healthy lifestyle. But if this is all you are doing, you are seriously missing out. There are many ways to cater to your self-care needs. From the ancient practice of bath therapy to modern-day motivators, the following are a few of the most under-appreciated ways to live your best life.

 

Take a Warm Bath

The ancient Romans provided public bathhouses, and it wasn’t to ensure proper hygiene. Bathhouses were considered meeting places, but they also provided heat, warmth, and relaxation. Traditional Medicinals explains that bath therapy, also known as balneotherapy, is used to relax muscles and promote skin health. A warm bath in the afternoon is a great way to center your thoughts and settle in for another important aspect of self-care: sleep.

 

Go to Bed Early

Sleep is good for you for many reasons. It allows your body to recover from daily trauma and gives your mind an outlet to process the billions of bits of information that were thrown at you during the day. Make a conscious effort to get eight hours of sleep every night, and you will quickly realize that you have more energy, less stress, and feel better overall.

 

Exercise

 

It’s no secret that physical activity is crucial for your health. However, it is important to note that you don’t have to conform to a specific exercise program to reap the benefits. You also do not have to be 25 and in the best shape of your life to work out. In fact, seniors benefit just as much — and probably more so — than their recent-college-grad counterparts. No matter your age, you can get regular exercise by attending workout classes at a local facility, setting up a workout space at home, or simply doing things that would make you more active during the day like going for a walk or taking the stairs to work.

 

Track Your Activities

Exercising occasionally is not enough. One of the biggest benefits of working out is that it can help reduce the effects of stress. Keep yourself motivated to move by tracking your daily activities. For example, the Apple Watch Series 4 is great for seniors since it includes a built-in heart rate monitor. Of course, if you don’t want to spend several hundred dollars on a fitness tracker, Digital Trends lists several models that are less than $100, including the Withings Move, which looks more like a tradition analog timepiece.

 

Try Acupuncture

Acupuncture is not a new-age treatment. This ancient practice predates modern medicine by hundreds of years. A non-invasive healing treatment, acupuncture — especially when combined with Chinese medicine and herbs — can help you with issues such as constipation and bronchitis. Acupuncture also offers emotional relief for insomnia, stress, and depression. Visit a local acupuncturist for your personalized therapy.

 

Eat for Gut Health

You may be surprised to know that your gut plays a vital role in your overall health, from weight management to your mood levels. That’s because the gut contains many different strains of bacteria, each responsible for specific bodily functions. For example, Bifidobacterium helps to keep your intestines healthy and produces essential vitamins like B12. Meanwhile, L. helveticus and B. longum both act as mood boosters. Keeping a well-balanced environment in your gut will help these bacteria thrive and improve your health. The key is to eat the right foods for your gut and take supplements that promote gut health.

 

Drink More Water

How much water do you drink every day? If you’re like most people, probably nowhere near enough. This is unfortunate because adding a few extra glasses of H2O to your day flushes your kidneys, normalizes bowel function, and can even reduce the risk of cancer. You can add fresh fruit to your glass for a refreshing drink that’s full of flavor if you don’t like plain water.

 

Everything you do has an effect on your health. From sneaking a 30-minute warm bath to lying down on the acupuncture table, the above ideas are simple, inexpensive, and effective ways to give yourself a boost from the inside out. Try a few or try them all. You won’t regret your decision, and you’ll feel much better for it.

 

Image via Pexels

May 2019

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Chocolate Chunk Cherry Cake

It is a little early to be talking about cherries in the UK… a few months early… but it is exciting to see cherries ready on the trees. We might even get some this year instead of the birds. They have already done an excellent job of eating the cherry and plum tree leaves – I had no idea they were that tasty… :/

We were given a bag of cherries from a friend who takes the left overs from a market for her chickens and gives us a huge portion of it to feed little piggy and chooks. Some were on the turn, queue cherry baking time.

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I’ve got a favourite cherry cake recipe (find it here Cherries) but I was lacking in some ingredients and, to be honest, I wanted chocolate cake 😛

So I trawled the internet to find a chocolate one that had the ingredients we had in the house. I had just enough to make one from https://www.kitchensanctuary.com

It is most definitely not my own creation even though I would love to take credit for it, but it is so delicious that I think the word should be spread. It is a new favourite chocolate cake.

Flourless with ground almonds, fresh cherries, chocolate chunks in a chocolate cake, lovely gooey texture – what is not to like?!

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Chocolate Chunk Cherry Cake

(Serves 10)

-225g butter, softened -200g granulated sugar -1tsp vanilla extract -4 eggs -200g ground almonds -50g cocoa powder -1tsp baking powder -100g dark chocolate -100g dark or milk chocolate cut into chunks -200g fresh cherries

  1. Preheat oven to 170C. Line a 20cm/9inch deep cake tin with baking parchment.
  2. In a large bowl, beat together the softened butter and the sugar until light and fluffy.
  3. Mix in the vanilla extract and the eggs one at a time until well incorporated into the mixture.
  4. Stir in the ground almonds, cocoa powder and baking powder, mixing well to combine.
  5. Melt 100g of dark chocolate in a heatproof bowl over the hob or in a microwave. Mix into the cake mixture followed by the chunks of unmelted chocolate.
  6. Scrape the contents of the bowl into the prepared baking tin.
  7. Remove the stems from the cherries and cut them open, removing the stones from the centre. Scatter the cherries over the top of the cake’s surface.
  8. Bake in the centre of the oven for about 50 minutes or until a skewer inserted into the centre comes out clean. Leave to cool in the tin before transferring to the wire rack to cool completely. It is also delicious served warm.
  9. When completely cold, store in an airtight container for up to three days.

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Mushroom Quinoa Pot

SO… I never did get quite round to growing my quinoa this year.

I’ve finished uni and am now off to the next training course so the veg patch and blog have been neglected this year. But that does not mean that we can’t dream for the future! Fancy growing your own quinoa? Take a look at one of my oldest blog posts here: Quinoa

Despite not growing it this year, how about a little veggie recipe to inspire you?

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Mushroom Quinoa Pot

(Serves 2)

-1 large onion, sliced -Olive oil, for frying -450g tomato passata/ sauce -100g quinoa -8 button mushrooms -4 oregano leaves -Sprig of thyme -1tbsp soy sauce -1 1/2tbsp Worcester sauce -Rocket, to serve

  1. Slice the onion and place in a non-stick pan with the olive oil. Fry until golden brown and then add the tomato passata or sauce.
  2. Add the quinoa and bring to the boil.
  3. Cut the mushrooms into fine slices and add, stirring in. Reduce the heat to simmer and cover with a lid. Leave for approximately ten minutes, stirring occasionally, or until the quinoa has cooked and absorbed some of the tomato sauce.
  4. Tear up the oregano and thyme and stir in followed by the soy sauce and Worcester sauce. Leave to simmer for another few minutes.
  5. Remove from the heat and serve along with fresh rocket.

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First salad of 2019 harvested & recipe

Picked our first spinach, rocket and crinkled cress yesterday.

Yummy and fresh.

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Now they may look like they are on top of a pile of goo – and it is a pile of goo – but it is very good goo which is meant to look prettier but I cooked it for too long. It is meant to look like this:

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(From Banyan Botanicals Website — thank you)

It is kitchari – a traditional Ayurvedic recipe which is meant to be gentle and nourishing for the digestive system. Kitchari, which literally means mixture, is a blend of rice and usually spilt lentils with spices and an assortment of vegetables of choice. A one-pot dish, kitchari originates from Asia and has references dating back thousands of years. The use of spices and vegetables can produce balancing effects for the three bodily dosas in Ayurvedic medicine. Rice and mung dal together create a balanced food that is a good protein combination and is tridoshic. This complete food is easy to digest and gives strength and vitality and nourishes all the tissues of the body.

There are many different recipes with variations and this is just one recipe that I have tried from Banyan Botanicals. It is surprisingly quick and easy to prepare. It can be frozen if needed but best eaten fresh.

Kitchari 

(Serves 4)

  • 1/2cup yellow mung dal
  • 1 cup rice
  • 2tbsp ghee/ coconut oil
  • 1tsp black mustard seeds
  • 1tsp cumin seeds
  • 1 small pinch of asafoetida (hing) powder
  • 1tsp turmeric powder
  • 1tsp coriander powder
  • 4 thin slices fresh root ginger
  • 6 cups of water
  • 1-2 cups of vegetables (e.g. sweet potato, courgettes (zucchini), squash, celery, carrot, beetroot etc.) cut into small bite-sized pieces
  • Fresh herbs to top, optional
  1. Soak the dal overnight in water. Drain.
  2. In a non-stick pan, warm the ghee/coconut oil. Add all of the spices an sauté for a minute or two. Add the rice and dal and sauté like a pilau for a couple more minutes. Add 6 cups of water and bring to the boil.
  3. Cover and allow to simmer for about 30 minutes until the rice and dal is cooked.
  4. Add the vegetables half way through the cooking process, stir and allow to slowly cook for the remaining time.
  5. Add more water if needed. From Banyan Botanicals: Typically, kitchari is the consistency of a vegetable stew as opposed to a broth. A thinner consistency is preferable if your digestion is weak. You will notice that kitchari will thicken when it cools and you may need more water than you originally thought.

A good vegetable stew that can us homegrown produce. Enjoy!

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https://www.banyanbotanicals.com/info/ayurvedic-living/living-ayurveda/diet/how-to-make-kitchari/

https://www.ayurveda.com/recipes/kitchari

 

Harvesting in January

So I have a confession…

I have not worked in the vegetable garden at all this Christmas break.

I know, very bad. But I was juggling work, university work and working in the pig run to prevent it from resembling the battle of the Somme over winter. Those are my only excuses.

Despite my lack of care, the garden has looked after itself pretty well (the grass is thriving in all of the beds it should not be in…)

It has been so long since I worked over there regularly that I had actually forgotten what I still had planted and left to harvest. I had forgotten the kale, the rest of the sprouts and carrots, the tree cabbage… all I thought we had left were potatoes. So I made a big effort and harvested and prepared lots of our produce during the week.

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Carrots: these are the last of the carrots sown this year. They were under horticultural fleece and managed to survive some of the freezing temperatures we had suddenly. Not one has rotted so thank goodness we are on sandy soil. They were delicious and not a lot of damage or forking going on. We even had one gorgeous proper sized carrot!

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Think they are ‘Flyaway’ carrots.

Celeriac: first homegrown celeriac harvested from this crop. I know, lazy. But it was in really good condition, a good size, and tasted really good. I like to boil mine but roasting them makes an excellent replacement/accompaniment to roasted parsnips as they apparently taste the same. I have also eaten it raw, grated with apple, in a salad and that is surprisingly good too.

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Brussel Sprouts – the left over small ones from Christmas finished up. They did really well and packed a punch to the taste-buds.

Kale – the kale is still alive and doing pretty well despite the various slug/pigeon/ cabbage white attacks it had this year. I do love kale boiled and it goes great in stews, on top of pizzas, in casseroles or stir fries. Kale is brilliant because it fills in the cold ‘hungry gap’ aka, winter, when most other things aren’t available.

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Garlic – I sneak up a bulb every time I need it. Garlic is still prolific in our garden from years of growing it.

Potatoes – Too. Many. Luckily, they taste really good and are in pretty good condition.

All of this dinner was homegrown, except the lentils. Self-sufficient and proud of my little garden for doing so well all on its own.

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Mum’s Baked Apples

Happy New year everyone!

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Here is a little winter/autumn warming treat to see you through January and February, and a great way of using apples left over in storage from the harvest of 2018.

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Mum’s Baked Apples

Serves 6

-6 large baking apples -3/4 cup dark brown sugar -1/2 cup raisins -1/2tsp ground cinnamon -1/4tsp grated nutmeg -1tbsp butter

  1. Preheat the oven to 180C.
  2. Wash and core apples, then remove a 1-inch strip of peel around the middle of each. Arrange the apples in a baking dish, 2-quart shallow.
  3. Combine the brown sugar, raisins, cinnamon, and nutmeg in a small bowl. Carefully fill the center of each apple and dot with 1/2tsp of butter.
  4. Add just enough water to the baking dish to cover the bottom. Bake, uncovered, for 45-60 minutes, or until the apples are tender (larger ones will take longer). Baste the apples with the juices occasionally.
  5. Serve the apples warm. Left-overs can be stored in an airtight container in the fridge.

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Pumpkin, Cheese and Garlic Bake [Vegetarian Christmas dish]

Christmas dinner can be a little tricky if you are vegetarian. Sure, you’ve got all the veg, bread sauce, Yorkshire puds and vegetarian stuffing if you like it, but unless you are splashing out on a nut roast, there isn’t a lot to make up a ‘main meal’. As a vegetarian – not just a vegetarian, but a fussy vegetarian who needs a balanced meal with all the groups for health reasons – Christmas dinner can be a pain when it comes to protein. I don’t like bread sauce, Yorkshire puds, stuffing or nut roast, so I’m basically doomed. This year, as I was catering for two vegetarians, I thought it was time to try a new recipe. I still had three pumpkins from the veg patch and I thought it was perfect for xmas dinner – I know they are traditionally linked with Thanksgiving, but in the UK we didn’t have it a month earlier so we could afford to use the pumpkin again!

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I needed something quick and simple, with some protein in. I opted for cheese. As pumpkin is, well, bland, I also decided to throw some garlic in there too.

It is really basic and can be made in advance of the big day so it doesn’t take up space in the kitchen. Of course, you could make this any time of the year too 😉

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Pumpkin, Cheese and Garlic Bake

(Serves 6)

-1 large pumpkin -Olive oil, for drizzling -260g cheddar cheese -20g Swiss gruye -2 garlic cloves

  1. Preheat the oven to 180C.
  2. Cut the pumpkin and remove the seeds. Cut the pumpkin into large slices and place on baking trays. Drizzle with olive oil and roast in the oven for about 45 minutes, or until golden and cooked. Allow to cool completely.
  3. Cut the pumpkin up into small cubes and place in an oven-proof dish.
  4. Grate the cheese and dice the garlic up into small pieces. Mix together and then sprinkle it over the top of the pumpkin.
  5. Preheat the grill to high and heat the bake until the cheese has melted at the top is golden – it should only take a minute or two so keep an eye on it. Or, preheat the oven to 200C and bake for approximately 10-20 minutes, or until the top is golden and the cheese has melted.
  6. Serve. Store in the fridge when cold.

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Christmas from the garden

Christmas is one of the busiest times in the kitchen, but it doesn’t mean you can’t pop out to the garden too… especially to harvest things.

Christmas cooking can be like the climax of the harvested year. You can give your jams away as presents, eat redcurrant and cranberry jelly and sauce with your Christmas meal. Harvested chestnuts or other nuts can be used in desserts. Dried cranberries or raisins are great for puds. And of course, anything that is still green at this time of year can be added to your wreath or house for festive cheer.

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Dried Cranberry Chocolate Cake anyone?

But you don’t have to stop there… what about the main Christmas meal?

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What about growing and cooking your own Christmas dinner?

For future thinking, here are some traditional Christmas dinner things you could plan to grow for next Christmas:

  • Potatoes – we always plant so many we still have plenty in the ground come Christmas day. As long as they are well buried and not planted in too damp a place, potato tubers will be fine against the frosts.
  • Brussel Sprouts or Brukale (Brussel sprout crossed with kale).
  • Kale
  • Broccoli
  • Carrots – yes, you can still be harvesting carrots from the ground at Christmas, if you cover them with fleece.
  • Parsnips
  • Cabbages
  • Beetroot – why not add some to your roasted roots?
  • Celeriac – ditto, or a celeriac mash? Or just boiled?
  • Celery – homemade stuffing anyone? And in that case how about freezing some pears or storing some apple too?
  • Onions
  • Runner- beans or peas – store them in your freezers all year round from the first harvest onwards.
  • Pumpkin or squash – usually USA’s Thanksgiving, I know, but how about roasting some and creating a vegetarian/vegan replacement for the usual meat?
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Homegrown Brussels and Brukale

Christmas is a holiday, a time of celebration and of having fun with loved ones. To me, it is also a time to be creative and original, to do what I love by going back and cooking from scratch, a way of tying up my year of cooking and growing. This year we will be having our own cabbage, beans, pumpkin, celeriac, beetroot, carrots, potatoes and Brussel Sprouts, not to forget homegrown redcurrant jelly and homemade cranberry sauce… What a way to celebrate an end to 2018!

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RIP David Austin Sr. 

What do you grow/dream of growing for Christmas time? Let us know.

For Christmas baking recipes, check out Beagle Baking (https://bellasbakingsite.wordpress.com/home/)

Just type ‘Christmas’ into the search bar and it will show you some festive treats.

And then, after all that food, just follow Rainbow’s advice:

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Bed.

Summery of 2018 in the Veg Garden

It is time to do the annual check list of how this year when in the vegetable garden.

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It was an unusually cold, uneventful spring this year – we basically skipped it and went straight from winter to summer. But boy, what a summer it was! Major heatwave and no rain for weeks on end. It was glorious, even if it did mean a lot of watering all day long…

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But how did this all impact on the plants?

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Lettuce – started off really good but struggled with the hot weather in the heatwave and bolted. We bought loose leaf lettuce plants from Sainsbury’s and planted them out and they did pretty well despite the weather. When they bolted, the ducks and chickens loved them.

Spinach – bad year for spinach, not a lot germinating, probably because my seeds were too old. I bought some new ones at the end of the season and got a few to grow, but it was too late by then. Oh well, next year!

Rocket – very good rocket growth this year. Planted some at the beginning of the season and at the end and both batches lasted ages – the last batch has only just gone thanks to Jack Frost.

Radishes – they love sun and were whopping sizes.

Carrots – started off very badly. I sowed them in early March and they did not germinate at all. Sowed some in June/July, thinking it wouldn’t work, and we got a beautiful crop. Some really big ones too!

Celery – I wasn’t going to grow celery this year but a neighbour gave us some spare plug-plants so I used them. They grew pretty well, but were not very tasty. I think they needed more watering a care.

Celeriac – again, wasn’t planning on growing more, but were given plug plants. They seem to be surviving, along with last years crop I never got out of the ground… at least the pigs will be happy…

Cauliflower – didn’t come to anything, as usual!

Peas – had some really good crops but the pea plants themselves died off really quickly. I think it was too dry and they needed more care and watering. Mixed bag with the germination rates.

Beetroot – did fantastically well. I only planted one batch and we still have three buried in the ground to get through. Bolthardy is amazing.

Cabbages – I was too late to sow brassicas so we bought some plug plants from the garden centre. The savoys and spring cabbages did not do very well and ended up going to the poultry, but the red cabbages… I am now converted. Beautiful, huge, delicious and a few more left to get through…

Brussel Sprouts – ran out of time to sow seeds but were given plug plants. They are huge and delicious. Producing really well despite my lack of feeding and weeding this year.

Sweetcorn -OMG. Best sweetcorn harvest ever. So big, yellow and yum. Really big cobs! So exciting.

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Pumpkins – amazing crop, some big and small ones, each plant produced lots.

Courgettes – really good. Mixture of types of courgettes grown this year, including Defender, Golden Zucchini, Grisdella etc. All produced lots, really yummy. Cucurbits do love sun.

Cucumbers – didn’t do great, but did fine. Needed more watering and care. Only got a few Passandras and Femspot varieties, I think.

Tomatoes: did pretty well, but again needed more care. Got a few outdoors and indoors this year thanks to the sunshine.

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Broccoli – ran out of time to sow so bought plug plants. Did pretty well – lots of small florets rather than big ones. Probably more water needed?

Aubergines – plug plant bought as my seeds did not germinate. I think harvested one? A few grew but did not develop into edible stage.

Sweet Pepper – plug plant as seeds did not germinate. Got quite a few small but delicious ones.

Runner-beans – very good harvest. So many grew after my fears none would germinate due to the hot weather. Roots left in ground from previous years grew again. Got an amazing supply and was still harvesting in November!

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Chickpeas – only one plant survived out of the billions of seeds planted. Didn’t develop anything. Will have to try again another year.

Onions – did not do great. Not very big. Needed more water probably.

Garlic – as good as always!

Potatoes – amazing as always! Bought some early Charlottes and Red Duke of York and a main crop Kingsman. Planted some old ones we chitted out from previous batches. Lots of growth and some incredible sizes.

Parsley – good supply from previous year’s sowing.

Chervil – ”

Chicory – ”

Strawberries – great year. Lots of lovely delicious red gems. Made lots of strawberry jam.

Raspberries – very good year. There were some to be picked in late November still. Lots of raspberry jam.

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Pears – didn’t get any because fox ate them all.

Grapes – only got one batch because birds ate them all.

Cherries – birds ate them all but the Morello was laden.

Damsons – good supply from one tree. Made one pot of damson jam which was delish.

Apples – very good harvest from all trees. First Bramley harvest, was yummy.

Quince – diseased so didn’t produce anything.

Mulberry – no produce.

Medlar – produced but did not develop and then eaten by birds.

Blueberries – good crop.

Redcurrants – very good crop.

Jostaberries – a lot stolen but birds but good crop.

Blackcurrants – ”

Gooseberries – no crop.

Chives – very good crop as always.

Parsnips – no actual parsnips but great flowers growing.

Plums – lots of Victorias and Green Gages. Made some good plum crumbles.

Sweet Potatoes – disaster. Didn’t cut off vines so no root growth.

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I think that is all…. thanks for the year 2018. It was busy, juggling with university, heatwaves, water leak fears, drought fears, and now freezing weather, but what a lovely time we had! Looking forward to another summer of playing in the sun in the garden.

Merry Christmas everyone from the Kitchen Garden in advance. And just to finish it off, what a good year for space2grow – one year ago it was established and it has so far one 3 Bloom awards, has been given sponsorship and its volunteers and supporters are rocketing, including santa…

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