EYES, HEALTH AND BEAUTY

The summer flavours are a taste sensation and these strawberry macaroons will not disappoint.  I am using fava aka the liquid from a can of chickpeas as a replacement for egg whites. Whoever thought of using this liquid, which is normally thrown away, to replace egg whites is a genius.  We also have a lot of strawberries to eat from the allotment.  This time of year, all the hard work starts to pay off as the harvesting begins.  It's been wonderful to see so many children up at the allotment this year - it's a good way to learn how food grows (it doesn't just appear in the local supermarket!). The recipe below makes 3 strawberry macaroons - perfect for the three of us.  Great for afternoon tea, dessert or use without filling them with cream to top ice cream sundaes.  Don't expect the crisp outer of macaroons made with egg white but you can expect sweet, almondy yumminess. Strawberry macaroons (sugar-free, gluten free) You will need  100g ground almonds 15g stevia + extr

Our guest blogger, Becky has published another children's  e-book on Amazon. It is called 'Animal Disco' and is an interactive book. 'This picture book gets kids dancing along with some really wild movers and shakers- and busting their own moves too!'- Suitable for children aged 3-8 years. You may want to join in too!!! Please see- https://www.amazon.co.uk/Animal-Disco-Becky-Barnes-ebook/dp/B07217B21G/ Thank you 

If you have been growing peas, you may be harvesting them around now.  We were given some by a fellow allotment grower and they are almost ready.  Have you tried eating peas straight from the pod?  Delicious.   peas growing The first and second early potatoes are now ready and we have had a bumper crop.  There is something really satisfying about digging up potatoes.  It is also fascinating that one seed potato can produce many potatoes.  No supermarket potato can match one you have grown yourself.  Growing potatoes is also good for breaking up the soil.   Potato plants growing Picking potatoes  potatoes This week's meatless Monday includes both potatoes and peas.  I am also using mint which goes so well with peas.  If you are growing your own, it is best to harvest the leaves before flowering.   Pea and mint soup Serves 2 You will need 1 tbsp oil 1 onion, peeled and chopped 225g peas (weight after podding or use frozen) 300g potatoes (or 1 medium potato), diced Stock made with 1 t

This week's quality cultivated by yoga is self - awareness. In the video we quieten the mental chatter in order to become aware of our true selves. Yoga video and blog post on my 'sister' blog-  http://flexiladies.blogspot.co.uk/2017/06/qualities-cultivated-by-yoga-self.html For a practice focused on deep standing twists such as Revolved Triangle, Revolved Side Angle or Revolved Half Moon Balance, your warm up should mobilise the spine in all directions and create some length in the spine.  On my 'sister' blog post is a sample warm up for deep standing twists- http://flexiladies.blogspot.co.uk/2017/06/building-home-practice-warm-ups-so.html If you are enjoying my videos and blog posts please would you consider a small donation? Please note however this is not a condition of enjoying my blogs. Please see- http://flexiladies.blogspot.co.uk/p/support-this-blog_44.html

good posture helps prevent back pain Many of us suffer from back pain at some point in our lives, but for some people back pain can become chronic. Below I offer some suggestions which may help:- If you do suffer from back pain discuss these ways of helping with your medical practitioner.   Acupuncture - acupuncture is a complementary therapy that you may be able to get on the NHS.  Traditional Chinese Medicine (TCM) believes that pain is a blockage to the flow of qi, the life energy, or that qi is congested. Qi flows along channels called meridians along which the acupuncture points are located. Needles are inserted just under the skin to encourage the flow of qi (don't be surprised if needles are inserted somewhere other than your back!) It has been found to be very effective for chronic back pain.   Correct posture faults- we sit at our desks, in our cars and on our sofas and most of our everyday tasks are forward reaching.  The result can be rounding in the upper and lower bac

People worry a great deal about getting enough protein - in fact you probably need much less that you think you do, around 0.8g for every kilogram of your body weight each day.  On the other hand, it is important to get enough protein as lack of protein can lead to poor immunity and loss of muscle mass.  In extreme cases it can even weaken the heart (the heart is a muscle after all). Protein is made up of amino acids and there are 20 of these.  Some are known as 'essential' amino acids because your body cannot make them and they must be taken in through your diet.  Animal sources of protein have all the amino acids but most vegetable sources do not. The exceptions are soy beans and products such as tofu, quinoa and buckwheat. BUT if you combine beans or lentils with grains then you have a complete protein. So for example falafel in a pitta bread would provide complete protein as would beans on toast, or lentil curry with rice.  Other sources of protein include nuts and seeds. B

The 21st of June is the summer solstice, meaning a time when the 'sun stands still'.  The lighter evenings provide a wonderful opportunity to connect with nature.  Usually in our garden there is a clearly defined 'day shift' (the birds) and 'night shift' (hedgehogs and bats).  With the lighter nights however we had the comical situation where a hedgehog was eating sunflower seeds dropped by the birds at the base of the feeder and a pigeon staring at it with its head on one side as if to say 'what is that?'.  The hedgehog is tiny - I can only think that the hedgehog we fed last year and gave shelter to over the winter has had a baby.  This is wonderful news - hedgehogs are in decline and it would be awful to lose our 'Mrs Tiggywinkles'.  In the garden also the bird 'dads' seem to have taken over the 'childcare' presumably because the females are having another brood. They do such a good job - you see the blackbirds teaching their y

Here in Yorkshire we are having a heatwave  - temperatures are higher here than Athens today.  We are so not used to this.  Hot food has temporarily lost its appeal but the beauty of falafel is that it can be enjoyed hot or cold.  It also does not take long to prep so more time to enjoy this glorious weather. Red peppers are coming into season right now so you can roast some if you like.  In the following recipe however I have used whole sweet red peppers from a jar.   Sweet red pepper falafel  Serves 2 You will need For the falafel 1 x 400g can chickpeas, drained  1/2 red onion, chopped 70g oats 1 tbsp lemon juice 1 1/2 sweet red pepper from a jar good pinch salt  1 tsp cumin Other ingredients olive oil spray To serve - pitta bread and a side salad Place all the ingredients for except the  olive oil spray in a blender and whiz to form a soft paste.  Spray a baking tray with olive oil spray and place tablespoons of the mixture on the tray.  Bake at 180 degrees for around 20 minutes tu

In this week's yoga video we cultivate another of the Brahmaviharas or 'divine abodes' - loving kindness. Please see my 'sister' blog-  http://flexiladies.blogspot.co.uk/2017/06/qualities-cultivated-by-yoga-loving.html On my 'sister' blog we look at the origins and benefits of sun salutations - http://flexiladies.blogspot.co.uk/2017/06/why-salute-sun.html Building a home practice - yoga warm ups, so worth it!  On my 'sister' blog we practice a warm up to get ready for a back bending practice- http://flexiladies.blogspot.co.uk/2017/06/building-home-practice-yoga-warm-ups-so.html If you are enjoying my videos and blog posts please would you consider a small donation?  Please note however this is not a condition of enjoying my blogs. Please see- http://flexiladies.blogspot.co.uk/p/support-this-blog_44.html

This year we have a bumper crop of strawberries and I do love strawberries! We started with just a few plants donated by a fellow allotment owner in autumn '15 and those few plants have made a good sized strawberry patch.  Strawberries plants can be planted in autumn and spring and because strawberries put out runners a few plants will soon fill a patch. They put out runners which then grow into new plants so that means that people on an allotment usually have some to spare. strawberries growing on the allotment  If you want to start a strawberry patch in a garden or an allotment choose a sunny but sheltered spot and fertilse with well rotted manure.  You can also grow strawberries in a pot. They will spread so plant them 18 inches apart and allow 30 inches between rows. There are two types of strawberries - summer fruiting and perpetual which produce fruit from early summer to early autumn.  When the fruits start to appear, place straw under the strawberries to stop the soil rotti

                                                                                                  My dad and I  Many people buy aftershave for their dads/husbands for Father's day but these can contain harmful chemicals. The worry is that more than half these chemicals can be absorbed into the blood within minutes of application and in fact absorption through the face is higher than the rest of your body.  Shaving also increases circulation to the face which again aids absorption.  An example of a chemical used is propolene glycol, which is the same stuff as in antifreeze!  Other ingredients in aftershave include ones that disrupt hormones and some that are carcinogens. This year then, why not make dad an aftershave using essential oils. Essential oils have been used for thousands of years.  They are generally safe, easily excreted by the body and do not leave toxins in the body.   Below is a recipe for aftershave using essential oils - it has a spicy, earthy sweet scent. Clove and

Salads need not be boring as this Asian inspired quinoa salad shows.  Healthy, quick to prepare and delicious, it would make a good packed lunch. You will need Serves 2 150g quinoa 250g shell on frozen edamame beans  1 medium carrot, julienned 1/2 red pepper, diced 1/3 cucumber, diced 1 tomato, chopped piece red cabbage, shredded (optional) Dressing  2 tbsp tamari 1 tbsp sesame oil 1 tbsp rice wine vinegar Pinch cayenne pepper 1/2 tsp stevia Toppings  sliced spring onions  sprinkle sesame seeds Place the quinoa in a saucepan, cover with water and bring to the boil.  Reduce heat to simmer and cook for around 15 minutes until the water is absorbed.  Leave to cool then fluff with a fork.  Meanwhile boil some water in another saucepan, drop the edamame beans in and cook for 4-5 minutes.  Tip into a colander over the sink and cool with cold water.  Shell. Add the vegetables to the quinoa.  In a bowl mix the ingredients for the dressing and stir through the quinoa and vegetable mixture.  Div

This week's quality cultivated by yoga is empowerment. Blog post and yoga video on my 'sister' blog-  http://flexiladies.blogspot.co.uk/2017/06/qualities-cultivated-by-yoga-empowerment.html You may have heard yogis speak of prana, the life force energy, that pervades all living things and the universe. This energy moves in the body in 5 ways known as the vayus which translates as 'winds'. On my 'sister' blog post there is a guide to the vayus for beginners and yoga videos to help cultivate them-  http://flexiladies.blogspot.co.uk/2017/06/beginners-guide-to-vayus.html There is much talk about how yoga can lead to injury but very little about how yoga can PREVENT injury. On my 'sister' blog we look at some of the ways yoga actually prevents injury-  http://flexiladies.blogspot.co.uk/2017/06/how-yoga-helps-prevent-injury.html If you are enjoying my videos and blog posts please would you consider a small donation? Please see- http://flexiladies.blogspot.

Osteoarthritis is a chronic disease that is the result of cartilage, which cushions the ends of bones in the joints, wearing away so that bone meets bone (ouch!) leading to the erosion of the ends of the bones.  A great deal can be done however to reduce the pain associated with this condition in particular diet, exercise and supplements.  A diet to reduce the pain of arthritis should be an alkaline diet - if you are vegan you already avoid meat and dairy which alter the body's pH (a measure of acidity) towards acidity but also avoid sugar and reduce salt which have a similar effect on the acidity of the body. Unfortunately too, most grains are acidic - try to avoid highly acidic grains such as rye and wheat and opt for quinoa instead. Oats, millet, amaranth and buckwheat are only mildly acidic. All fruits and veg and most nuts (except peanuts and walnuts) and seeds are alkalising (yes even, counter-intuitively citrus fruits). Include beans, lentils and tofu in an alkalising diet.

Bean frame The winter onions are out at last leaving room for squash to spread - phew.  If you remember a week or two ago we were panicking because we needed to transplant the squash and we thought the onions would be out in time to free up the space.  We had to plant the squash between the onions. For a recipe for onion soup with garlic croutons please see http://40plusandalliswell.blogspot.co.uk/2015/10/harvesting-onions.html winter onions Our self-pollinating runner beans were ready to transfer to the allotment last weekend so we set out to build a bean frame.  Purchasing bamboo sticks and twine from the local garden centre (we needed 18 x 6ft sticks and 4 x 3ft sticks because we were building two bean frames - we have a lot of bean plants!!!) we set to work inspired by a neighbouring allotment owner (it's how you learn!!).  Becky constructing the bean frame Using a trowel we dug 3 holes for the sticks in a line about 2 foot between each hole.  We pressed a stick into each hole

In our little village near York it feels like summer has temporarily left us - it's pouring down and cool.  Not to worry, this comforting mushroom and white bean stew will cheer any wet weather day.  The mushrooms add a meaty texture and the beans provide protein to make this dish really satisfying.  Herbes de Provence is a mixture of dried herbs typically rosemary, savory, thyme, marjoram, and oregano - if you haven't any in your spice rack use a quarter teaspoon of  rosemary, thyme, marjoram and oregano. Serve with crusty bread to mop up the yummy sauce.   Mushroom and white bean stew Serves 2 You will need  1 tbsp organic olive oil or rapeseed oil 1 red onion, peeled and chopped 2 cloves garlic, peeled and sliced 200g chestnut mushrooms, sliced 1/2 red pepper, sliced 6 cherry tomatoes, cut in 2 100g tomato puree pinch stevia 1 tsp Herbes de Provence  1 tsp pink salt dissolved in 250ml hot water 2 tbsp balsamic vinegar can organic cannellini beans Crusty bread to serve Heat t

This week's qualities cultivated by yoga is resilience, the ability to meet life's challenges.  Blog post and yoga video on my 'sister' blog-  http://flexiladies.blogspot.co.uk/2017/05/qualities-cultivated-by-yoga-resilience.html Chakra translates as 'wheel' and is a spinning vortex of energy. There are seven of them in the body and they align with the spine.  On my 'sister' blog we look at the individual chakras and how we can keep them in balance-  http://flexiladies.blogspot.co.uk/2017/06/beginners-guide-to-chakras.html This blog post was included in the online paper 'Yoga Vitality Magazine' - http://paper.li/Yoga_Vitality/1336524135#/ On my 'sister' blog we look at how you can protect your shoulders in Chaturanga Dandasana-  http://flexiladies.blogspot.co.uk/2017/06/avoiding-yoga-injuries-protecting-your.html If you are enjoying my videos and blog posts please would you consider a small donation? Please see-http://flexiladies.blogspot

At home we tend to use alternative milks for porridge and in recipes.  We don't use them for cups of tea because we drink herbal teas which do not need milk.  Below is our guide to the milks we have tried. Almond milk is the alternative milk we are currently using.  Make sure you get unsweetened because the sweetened version of has sugar high up on the list of ingredients. Almond milk in common with most milk alternatives is fortified with vitamins A, D and riboflavin as well as calcium.  This is great news for vegans because there are limited sources vegetable sources of calcium and vitamin D and it may not be as easily absorbed as from vegetable sources. Almonds also are a source of vitamin E but may be lower in protein than some alternative milks.  We also like its sweet, creamy taste. It is available as roasted almond milk or unroasted. Soy milk is also another favourite of ours and if you do have a sweet tooth you might be able to get soy milk sweetened with apple juice which