Module Five
BEANOTTO
A simple white bean dish to help support the Metal element
elderberry syrup
These little berries are literally bursting with goodness. It’s like nature has given them to us just as the seasons break as a way of saying “hey, have these, they are great for seeing you through the winter months”.
Not to be eaten raw but cooked through (taking off stems, stalks and no green ones - apparently also not advised for pregnant or breastfeeding).
They are found in hedgerows around September time in the UK.
I learnt this recipes with the wonderful @thecraftyherbalistyears ago - I highly recommend her courses as she’s incredibly knowledgeable.
I have slightly adapted the recipe over the years but it’s lovely.
200g fresh elderberries
100g blackberries
1 cinnamon stick
2 star anais
2 cm of fresh ginger sliced
5 cardamon pods
1 small sprig of thyme
unrefined sugar
Method - place berries and spices in to a saucepan and add 250ml water (or enough water to cover them). Bring to the boil on a medium heat, uncovered and simmer for 20-30 minutes. Stirring every now and again.
Remove from the heat and leave to cool and strain the liquid through a sieve ideally lined with some muslin cloth to prevent seeds going into the syrup.
Measure how much liquid you have taken and then add the same amount of sugar (ie if 200ml then add 200g sugar). Bring to the boil and then down to a simmer, stirring all the time and simmer for about 15 minutes until it’s reduced and thickened.
Pour into sterilised bottles and enjoy.
According to bbc goodfood this should keep for 3 months in the fridge and freeze up to a year
I like mine when I’m feeling a bit run down diluted in hot water with some honey and thyme
GUMMIES - If youd like to make your syrup into gummies you can do this easily by simply pour approx 300ml of syrup into a small saucepan. Sprinkling over approx 2 tablespoons of gelatine (I like to use Ossa Organic) and low to “sponge” - for 5 ish minutes. Then gently heat up the syrup and allow the gelatine to melt in.
Pour into moulds. I like using silicone moulds and I wipe them with olive oil to help keep them non stick.
Allow to set at in the fridge for up to a couple of hours.
Take out and keep in an airtight container in the fridge. Should last fine for a month,
BRAISED CAULIFLOWER STEAKS, GARLIC AND PRESERVED LEMON TOGHURT OR SWEET TAHINI DRESSING, POMEGRANTES AND PISTACHIO (FEMALE HEALTH)
Serves 2
BENEFITS
Cauliflower - brassica vegetable for oestrogen clearance
Tahini - healthy fats for hormone balance, mood & satiety + protein
Yogurt - supports healthy gut bacteria, digestion & detoxification
Coconut oil - healthy fat for hormone balance & mood
Lemon - supports detoxification
Garlic & thyme - natural antibiotics
INGREDIENTS
1 tbsp olive oil
40g coconut oil or butter
2 cauliflower steaks, about 2-3 cm thick (keep any leaves in tact for roasting – cut the larger ones in half)
2 garlic cloves, bashed but not peeled
4 thyme sprigs
YOGHURT DRESSING
INGREDIENTS
100g Greek yogurt
2 preserved lemons, halved, flesh removed and finely chopped
1 garlic clove, crushed
Juice ½ lemon
2 tbsp extra virgin olive oil, plus extra to serve
TAHINI DRESSING
INGREDIENTS
2 tablespoons tahini
Juice of 1/2 lemon
2 tablespoons water
1 garlic clove crushed
1 large teaspoon honey
TO SERVE
4tbsp pomegranate seeds
30g toasted pistachios, roughly chopped
METHOD
1 Heat the oven to 200°C/180°C fan/gas 6.
2. Heat the olive oil in a large frying pan over a medium-high heat and add a knob of butter or coconut oil. When melted add the cauliflower steaks, and fry on one side for 3-4 minutes, until golden. Flip, and fry for 2-3 minutes on the other side. Once the underside is golden, add the remaining butter, thyme sprigs and garlic cloves to the pan, and turn the heat up. Allow the butter to melt, then tilt the pan so the butter pools at the bottom. Using a metal spoon, spoon this butter up and over the cauliflower steaks repeatedly – this bastes them in the herb and garlic scented butter. Once you’ve basted the steaks for 2-3 minutes, remove the steaks to a tray lined with baking paper, allow to cool, then chill, covered, until needed.
3. Put the cauliflower steaks into the oven and roast everything for 10-15 minutes.
4. Whilst the cauliflower is roasting, make the yogurt or tahini dressing, mix combine all the ingredients together, check the seasoning and set aside.
5. To serve, put a steak on each plate, with a dollop of yogurt over one side and arrange the leaves around it. Scatter over the pomegranates, pistachios and thyme leaves, drizzle over a little extra virgin, and serve.
This gorgeous, recipe created by a good friend and fellow AHN student to help moisten the lungs
RAW HONEY
Did you know that raw honey is good for adding moister to the lungs - so wonderful to have over Autumn and Winter
MONK FRUIT
Great for the lungs and is a great natural sweetner
WHAT I EAT WHEN I AM NOT WELL…congee (click image)
RITUAL
Your skin is like the shiel represented in Metal. Autumn time is a drying time and it’s important to start to help protect and look after our skin. Moisturising your skin (and lips) and making sure you stay well hydrated will make a big difference.
I love to moisturise with sesame oil - sesame oil is a lovely warming oil to use in the colder months and often used in Ayurvedic practises to again maintain heat in the body and sooth dry skin/
Also start to begin to be drawn towards warmer drinks to help maintain warmth with in your body
DRY BRUSHING - have you heard of dry brushing? Its a wonderful way to get rid off dead skin on the body, but most importantly its a great way to move the lymphatic system and any stagnation in the body. Most beauty shops and even supermarkets sell hand held dry brushes these days
SELF CARE
CRYSTALS - AMETHYST, HEMATITE, MALACHITE
ESSENTIAL OILS - EUCALYPTUS, THYME, PINE
SELF CARE - BE THE HIGH PROESTESS OF CEREMONY
BREATHING EXCERISES
AROMATHERAPY
SELF FORGIVENESS
PRACTISE
BREATH OF 8
All of us can be easily overwhelmed when faced with multiple stimuli and stressful situations. The need to self regulate is essential to avoid elevating the nervous system and this is where breathwork can be so valuable. As we bring awareness to our breath we create space to access the soothing parasympathetic system and allow ourselves to observe our thoughts from a safe distance.
The breath practice outlined below is a simple way to consciously connect to our inner landscape without attachment. It invites us to find balance by keeping the inhale and exhale the same length. Sit comfortably kneeling, cross legged or in a chair, with the spine straight. Allow a few natural breaths in and out through the nose. When you feel comfortable start to lengthen your inhale for 8 counts and exhale for 8 counts.
Continue for a minimum of 3 minutes, up to 30 minutes, repeat as part of a daily practice.
Advancing your practise: lengthen the counts of inhale and exhale by 2 numbers each time you return to this breathwork. Inhale 12, exhale 12, Inhale 14, exhale 14 etc.
Journal: if you choose to add regular breathwork to your day it can be helpful to make a note in your diary of your experience so that you can chart the positive impact on your self regulation and reduced stress levels.
DID YOU KNOW?
DID YOU KNOW?
THYME - is wonderful for the respiratory system
ROSEMARY - is wonderful for cognitive function
Why not grew them and add them to your dishes when cooking like a stew or inside a soup or casserole