by Patricia | Mar 25, 2022 | Chef Tips, Healthy Advice, Recipes
Its time to make room for Fresh Herbs in your Kitchen, no longer a garnish!
During a recent Herb webinar, I explored the wonders of fresh herbs. To be honest I wanted to do some research about the herbs I use most in my kitchen. What I have always thought and now KNOW is that herbs are the HERO in my cooking. Along with spices, your food can take on a whole new level of wonderful!
Spice or Herb, what’s the difference?
YES, there is a difference between herbs and spices. Herbs are the fresh leaves of the plant and spices are created from the root, bark and seeds of the plant. In cooking it does make a difference which and how to use. For long slow cooks, spices are used to build in the flavour profile you want create. Then at the end or near the end, the fresh herbs are added to freshen the dish and add colour.
And herbs are more then just adding flavour or colour to your cooking. They are outstanding HEROS in their own Leafy Goodness! Here is what I mean… there are more reasons, these are just my top 3.
Here are 3 reasons why I think fresh herbs are HEROS:
- Immunity most are loaded with Vitamin C
- Heart Health and Cardo Health due to all the antioxidants
- Support Bone Health due primarily to the high levels of Vitamin K
Very powerful, right?
I think so too. Why not explore some fun ways to add more herbs to your daily diet. And NO, not as a garnish. Herbs are heroes and along with spices really help bring out the best in all meals. Ideas!! As I was sharing this information I added ways to increase YOUR use of fresh herbs. Great ideas to add more zing to your day could include….
Fresh Herbs as Tea, simply steep fresh leaves in hot water for 5-8 minutes. The amount of leaves and water will vary based on how much tea you are making. Here is my rule of thumb – 8-10 leaves or 1 stalk or 1/3 cup of herbs to 1 250 ml cup of hot water.
Fresh Herb Presto/sauces – I like basil pesto and I like parsley pesto. Simple and a great use of herbs.
Fresh Herbs in Salads – many of the herbs we use can easily be added to salads. There is no rule that salad can’t contain wonderful herbs.
Fresh Herbs in Salad dressings and Marinades’ – wonderful way to added a burst of freshness to meals. Simply choose the right herb, chop and add to the base of a home made salad dressing or a marinade. Really added a layer of pure fresh.
And what about SPICES.
I have included 3 simple SPICE BLEDNS you can use in your cooking anytime – Chile blend, a warm porridge blend and baking dessert blend. Creating your own spice blends help you explore the magic of what spices to add to your cooking and also you control the end result in terms of flavour you want.
1. Chili spice. You can use this in your next batch of chili or use it as a dry rub for chicken, beef or pork. Wonderful balance.
combine the following
1 tbsp chili powder
1 tsp ground cumin
1/4 tsp ground cayenne pepper
1/4 tsp ground cinnamon
1/4 tsp garlic powder
1/4 tsp onion powder
Salt and Pepper to your liking NOT more then 1/4 tsp of salt
2. Warm Porridge Spice Blend. I love using this blend for may hot porridge instead of adding sweeteners. Combine the following:
1/4 tsp ground cardaum
1/4 tsp ground fennel
1 tsp ground cinnamon
3. Pumpkin Pie Spice Blend – No there isn’t any pumpkin in this blend. Its used to make the wonderful pumpkin pie or more recently spiced coffee drinks. Combine the following:
3 tsp ground cinnamon
2 tsp ground ginger
2 tsp ground nutmeg
1 tsp ground all spice
1 tsp ground cloves
by Patricia | Jun 28, 2020 | Healthy Advice
The flavour for the month June has been Habits and Goals. To round out the discussion I am sending you your own Habit Checklist and mini guide. The Guide is a great tool to help you focus on changing habits which no longer serve you.
Please keep in mind, perfection is not necessary. Small meaningful steps and actions are what will propel you forward. Steady progress is what will win the day.
If you are seeking support and help to identify habits that no longer serve you, my core 6-month program is a great place to start. Please feel free to reach out and get in touch or view on my website- Working with me.
I have a few more things for you to check out. I have a new community Facebook page dedicated to you. It’s called The WHOLE YOU, Warmly Nourished and you can find it by clicking here.
The other new thing I have added, is a monthly Master Class. Each month I will be sharing information around what I love – topics will vary, however, will stay focused on REAL FOOD. These master classes will be live with a recording. I would love you to join me live – but if that isn’t possible you can always book in and I will send you the current month’s recording.
Each month I will post the topic and booking link in the community Facebook page, as well as my Business Facebook page – Warmly Nourished The next Master Class is planned for Wednesday, July 8th. Topic for July will be OILs. Which oils should you use in your kitchen? A comprehensive look at the BAD the GOOD and the BEST.
Have a wonderful week and look out for my next master class.
Huge hugs,
Patricia
by Patricia | Jun 20, 2020 | Healthy Advice
I am talking about HABITS and GOALS
Late last month, May, I sat down with the lovely Jessica Lee of the Spark Effect. We discussed the nature of HABITS and what I term Goals for your Soul. I even recorded the chat for you to have a listen to.
When you want to change a habit, the key is to keep it enjoyable. Take small steps that are have purpose and keep you focused on the new behaviour you want to achieve.
As Jessica stated, “we can create big change through small, consistent, enjoyable steps, getting our reward centre activated and creating new neural pathways”.
I know this approach works; I have been coaching clients toward new habits ONE*STEP*AT*A*TIME for over 5 years.
The other topic we covered was GOALS. I love working on goals with my clients. As a way to help my clients focus on what they really want, I started calling them GOALS FOR YOUR SOUL. As Jessica stated, (and I agree whole heartedly),”if you are looking to set goals driven with purpose, it often requires getting back in touch with what you want and NOT what you feel you ‘should’ be doing with your life”.
I hope you enjoy our conversation and pick up some useful information. Just click HERE for the link.
I have a few more things for you to check out. I have a new community Facebook page dedicated to you. It’s called The WHOLE YOU, Warmly Nourished and you can find it by clicking here.
And I have also started a monthly Master Class. Each month I will be sharing information around what I love – topics will vary, however, will stay focused on REAL FOOD. These master classes will be live with a recording. I would love you to join me live – but if that isn’t possible you can always book in and I will send you the current month’s recording. Each month I will post the topic and booking link in the community Facebook page.
Have a wonderful week and look out for my new eBook on habits coming out at the end of this month. If you are enjoying my newsletters feel free to share them.
Hugh hugs,
Patricia
by Patricia | May 29, 2020 | Healthy Advice
Its been a rather unique world we have all shared for the last 8 weeks, and it looks like things will slowly go back to? Old normal, New Normal or What? As this period starts to be revealed it might be time to start noticing how you’re feeling/coping. Observing your contemplations.
Once upon a time I use to think of meditation as a total waste of time. Too disciplined for someone like me who couldn’t sit still. I use to leave my yoga classes when it was time for Savasana (corpse pose) The thought of being quiet and still seemed unnatural for me. And if you have known me for any length of time, I give you permission to laugh out loud right now.
Do I still feel like this? No, not really. I had to change the language in my head from classical vision of meditation to Contemplations. This term is easier for me to get my head around. So now I take moments out each day to be quite and just contemplate the world around me, how I am feeling, or work through any issues from a calm place.
I have only just come into this practice– it started back in late 2012 after I had moment of…..well…..panic (visit the about me page on my website) and I needed to make some changes. Over time, I have gotten better with this practice, and taking the time to reflect on what comes up.
I have noticed when I don’t do my early morning contemplation, my day doesn’t flow– it’s like it’s a mad rush and I can’t focus on what is important for that day.
Here are some wonderful things I would like to share with you if you have not found a practice for yourself.
- The personal insights that you gain from your contemplations can bring you to a deeper awareness of yourself.
- You may find that making it a point to connect with the part of yourself that is linked to your inner wisdom or create deeper connection to your physical body.
- Over time, you may want to start a contemplation journal/diary to capture what it is you are feeling. The trick is not to edit yourself. Instead you will want to:
a. notice you observations and when you can, write them out as a stream of awareness. Your thoughts may seem disconnected or random and that is fine.b. the capturing of your observations is merely a way to capture your ideas. Its not a book or an essay, it’s just your observations.c. after a while, you might notice patterns emerge that can give you a better idea about what your thoughts truly mean.I am just starting my own journaling practice, and I’m not very good with the practice yet. I will keep going and work through my issues and see what happens on the other side.I have been told, and I believe it, a meditation journal can be a wonderful way to record the messages that we receive from our spiritual intuition.
I was thinking as the world starts to reopen this might be a good time to start observing how you are feeling.
Is this a practice you might want to try?
by Patricia | Mar 23, 2020 | Healthy Advice
The comment, “may you live in interesting times”, has captured my imagination over the last few weeks.
In my life time there has not been the reaction to a virus as is the case with Corona Virus ( covoid-19). The measures taken so far, are in an effort to protects us, as a population, from contracting the virus and passing to each other. And its critical we practice these measures to protect ourselves and those who have a weaker immune system. It just feels so anti-social not to be with family, friends, and colleagues – almost UN-natural to me. I am missing my hugs.
Yet, believe it or not, there are some positives from the current unique postilion the world finds its self in.
– A reminder to us all to pay closer attention and adherence to our hygiene. Washing your hands with plain soap and warm water is a must and has always been the best method for reducing the spread of germs, bacteria and viruses.
This has been my go to my entire life and magnified when ever I am in a kitchen ( my own as well as a commercial one). Seems odd to have to remind us of this, but hey folks get complacent – its part of being human. The newly enforced rules have gone beyond standard code of practice, however to minimize the spread they are important. I just wonder how long they will be in place.
– Work on building a strong immune system. I love this and its in my “Wheel House” – I practice this and help support others to keep building their immune health. This can be achieved with combination of…
Eating a balanced whole food diet, packed full with all the yummy foods which build health. Your diet will help you maintain the critical elements that help you build and maintain a strong immune system – zinc, selenium, iron, copper. folic acid, Vitamins A, B6, C & E. Get plenty of sleep, at least 8 hours. Reduce chronic Stress, chronic stress wears down your immune system. And ensure you are moving your body daily, exercise helps to reduce stress and accelerates circulation of white blood cells.
– A positive mindset. I am speaking for myself, I find life’s bumps are easier for me when I try to see the positive side to difficult situations. I call my approach “Finding the Silver Lining”. Studies are finding that positivity help people make better health and life decisions and focus more on long-term goals. It is also suggested that negative emotions can weaken immune response – breaking down your bodies natural defenses.
Take Care of You – watch your personal hygiene – help yourself build a strong immune system – and think positive thoughts! Find your Silver Lining.
