Thursday 20 November 2014

SIMPLE SOUPS: Butternut Squash Soup





Ingredients:
Butternut Squash
Clove of Garlic chopped
Small red chilli chopped (or more if you like it hot)
Small onion chopped
Coriander (dried or fresh) I much prefer fresh but only had dried for this time. 
Vegetable stock (my fave is Swiss Marigold Bouillon)



Method:
*Chop the squash into small pieces and oven roast flesh-side down until softened.
*Gently cook the onion, garlic and chilli in oil or butter until softened.
*Scoop the flesh away from the skin on the squash pieces and add to the pot.
*Add the coriander at this stage if using dried.
*Cover with veggie stock and top up as needed to the consistency you prefer.
*Simmer for about 20-30 minutes then blend.
*If using fresh coriander, add at this stage.
*Can add a swirl of fresh cream if desired. 






Friday 14 November 2014

SIMPLE SOUPS: Irish-Italian Soup


This soup is so tasty its addictive! Its really easy as well as being good for you!




Ingredients:
Equal amounts of:
        Chopped leek
        Chopped savoy cabbage
        Chopped potatoes
Carton of chopped tomatoes (or passata)
Vegetable stock (my fave is Swiss Marigold Bouillon)
Dried Oregano (1-2 teaspoons)

Method:
Lightly cook leek and potato in oil or butter.
Add oregano and tomatoes.
Add enough stock to cover veg, then simmer until cooked. (Top up with water or stock if needed throughout cooking.)


Tuesday 11 November 2014

RECIPE: Vegetarian Shepherds Pie




Ingredients:
Chopped leek
Chopped carrot
Chopped parsnip (or turnip)
You can add other veg that you fancy eg peas
Tin of green lentils (rinsed)
Vegetable stock (my favourite is Swiss Marigold Bouillon)
Mixed Herbs 
Sweet Potato or mix of Sweet and White Potato
Cheese (optional)

Method:
Lightly cook leek in oil or butter.
Add the stock, veggies, lentils and herbs and simmer until cooked and quite thick. 
Cook the potatoes separately and mash.
Put veggie mix into oven dish and cover with mash. Add cheese if desired and cook in medium oven until golden. 

Tuesday 4 November 2014

SIMPLE SOUPS: Hotel Soup



In the early weeks of pregnancy I took a craving for what I call `Hotel soup`- the blended vegetable soup you get at weddings or in hotels on a Sunday, so I had to come up with my own version. Its very simple and tasty, and without the MSG that Im sure hotels add to their version! 

Ingredients:
One clove of garlic.
Equal amounts of the following veg chopped:
Leek
Broccoli
Celery
Carrot
Half the amount of potato chopped
Vegetable stock- enough to cook the veg. Add more liquid if you prefer thin soup. The best I have found for flavour is Swiss Marigold Bouillon

Method:
Lightly fry the garlic and leek in oil or butter, then add all ingredients and simmer until cooked....then blend. 

Tuesday 28 October 2014

RECIPE: Vegetarian Chilli

Another easy healthy recipe :)


Ingredients:
*Clove of garlic chopped
*Small onion chopped
*One Pepper (any colour or mixed- red, green, yellow etc)
*Carton of Chopped tomatoes or fresh chopped tomatoes
*Chilli con carne spice powder mix or 1/2 tsp of cumin, 1/2 tsp paprika, 1 tsp chilli powder.  
*200mls water (approx)
*2 tins of beans: Choose a variety of your favourite beans- Kidney, Black-eyed, Barlotti, Green Lentils, Chick Peas etc... 


Method: 
*Fry garlic, onion and pepper in oil.
*Add all other ingredients: chopped tomatoes, spices, beans and water
*Simmer until cooked (approx 20-30 mins)

Serve with rice or crusty bread or baked potato :) 



Green Lentil & Kidney Bean Chilli




Black-eyed Bean & Kidney Bean Chilli

RECIPE: Pasta Bean Bake

Yet another easy bean recipe :) 


Ingredients:
*Clove of garlic chopped
*Small onion chopped
*Small carrot grated (I use the potato peeler to get thin strips)
*Pepper- any colour
*Mixed herbs- i add a little extra basil
*Fresh parsley
*Tin of mixed beans (or just your favourite beans eg kidney)
*Chopped tomatoes
*Pasta
*Grated cheese


Method:
*Fry onion, garlic, pepper and carrot.
*Add the tomatoes, beans and herbs and simmer until cooked. 
*Cook the pasta for a few minutes until just half cooked
*Add the bean mix and pasta and fresh parsley to an oven dish, sprinkle with cheese and cook in oven for approx 10 minutes until golden.





SIMPLE SOUPS: Carrot & Lentil


Ingredients:
Garlic chopped
Small Onion chopped
2 Carrots chopped
Few sticks of Celery chopped
Handful of Red Lentils -rinsed (increase/reduce amount of lentils to water ratio depending on how thick you like soup as lentils will naturally thicken)
Chopped tomatoes
Veg stock- plenty to cover and top up if necessary


Method:
Fry the onion and garlic until softened.
Add the rest of the ingredients and simmer until veggies cooked.
Leave chunky or blend. 
Season to taste.






SIMPLE SOUPS: Tomato & Basil


Ingredients:
*Carton of chopped tomatoes
*Fresh cherry or small vine tomatoes
*Garlic
*Small onion chopped
*Basil (dried or fresh or mix)
*Vegetable stock

Method:
*Put fresh tomatoes and 2 whole garlic cloves in oven dish and cover with oil. Medium roast until cooked.
*Fry clove of garlic and onion in oil then add carton tomatoes, veggie stock and basil.
*Remove roasted garlic and tomatoes from skins and add to pot.
*Simmer for 20-30 mins.
*Leave chunky or blend.








SIMPLE SOUPS: Leek & Spaghetti



This is a really easy handy soup for using up any leftover Leek!

*Add chopped leek and a clove of chopped garlic to pot and gently cook in butter or oil to soften. 
*Cover with vegetable stock (I use Swiss Marigold Bouillon).
*Add some mixed herbs. Break up some spaghetti and simmer until cooked.

Yummy with some crusty bread! Enjoy :)   

Friday 28 February 2014

Chakra Meditation- Sahasrara (Crown) Chakra

Colour-Breathing Meditation for 
Sahasrara/Crown Chakra

Get comfortable.. if you`re lying down let your whole body relax and become comfy. If you`re sitting, then relax your hands on your lap or at your side, whatever way feels comfy.
And close your eyes. This is your time now, so leave all your worries at the door. Allow yourself to relax into the flow of the moment. Whatever comes easily for you is just right. There is only right here, right now, the future and the past do not exist right now.
Notice any sounds outside of the room, acknowledge them and let them go. Notice any sounds inside of the room, acknowledge them and let them go.
Tell your body to relax. Let your feet & legs soften into position. Drop your shoulders. Relax your hands. Allow your full body to soften down and relax into a natural position. Now tell your head and face to relax. Your scalp and hair. Your ears, your jaw and chin, your cheeks, your nose, your eyes, and your eyebrows..your forehead, all soft and relaxed. 
 Take a cleansing breath in…and breathe out the tension in your body.
Allow your breathing to fall into its own natural rhythm, not trying to control it in any way. Just observing as you breathe in relaxation, and breathe out tension. Breathing in, breathing out. Just watching the natural rhythm of your breathing.
If thoughts intrude, allow them to flow on past, and return your attention to your breathing. Breathing in, breathing out (repeat).
Bring your attention to the top of your head. Imagine a lovely little violet blue light there…swirling out from the top of your head like a little whirlpool. Try to notice how it feels, how it looks. Try to get a sense of how it is functioning, can you feel any tingling? What thoughts are popping into your head? Is it swirling and moving, what speed is it, does it feel fast or slow, a little small light or a big enlarged light. Can you see any colour in your minds eye?  Visualise again the little violet light at the top of your head, watch as this violet glow starts to gently spread out and get bigger as it spins.
Now bring your attention to your breathing- breathing in relaxation breathing out tension (repeat).  As you  breathe in, visualise yourself breathing in violet light. With every in-breath you pull in more fresh violet light, allowing it to fill your whole head and spread down into your chest, out into your arms and hands. Down into your tummy, your legs and your feet, filling you up with violet light. Allow it to fill your entire body, while connecting with all other chakras. Breathing in violet light (repeat). 
As you breathe in this violet light it brings you connection, wisdom, enlightenment.
  As you breathe out, the violet light removes all blockages. Feel the lovely violet glow as it gently spins and envelops you. Breathing in violet light. Tell yourself you are connected, you are all knowing. Breathing in violet light (repeat). 
(Closing down the Chakra): Bring your attention back to the top of your head, to the violet light of the Crown Chakra. Visualise the swirling violet light getting smaller, bringing it down to around the size of a fairy light, bringing it back down to normal function. Repeat to yourself “My Crown Chakra is working at normal function”. 

Bring your awareness back to the flow of your breathing, in and out, in and out. Notice the cool breath as it comes in through your nose and down the back of your throat and into your lungs. Notice the natural movement of your tummy as you breathe, in and out. Be aware of your full body again as it rests against the floor. Bring your attention to your toes, and give them a little wiggle. Then to your fingers and give them a little wiggle. Give your shoulders a little shrug. Let yourself be aware of the room again, of all the sounds close by. And when you feel ready to, you can open your eyes and bring yourself back to this present moment in time. 


Sahasrara (Crown) Chakra

About Sahasrara (Crown) Chakra


Meaning:   “I UNDERSTAND. I KNOW” 
Yantra/Symbol:       
                                                       

Mudra: 


Mantra/Chant/Sound: Silent but can use AH or OM
Function: Inner wisdom and guidance. Spiritual connection. Enlightenment. Knowledge. Universal Consciousness. Meditation. Truth. Connection to one`s spirituality. Meditation, living in the now. 
Life Development/7 year cycle: 43-49 yrs and 92-98 yrs.
Endocrine Gland: The glands of the endocrine system provide a chemical communication network that controls a large number of physiological processes. The chemical messengers are known as hormones. The Crown Chakra governs the Pineal Gland which can be described as the `conductor` of the `orchestra` of al glands, while the Pituitary Gland is the lead musician.
Colour: Violet
Essential Oils: Ylang-ylang. Rosewood. 
Crystals: Celestite to activate. Sugalite to calm. Clear Quartz to balance.  
Yoga Pose: Crane Pose. Shoulder Stand.
Reflexology: Situated in the tip of the big toe.
Underactive Brow Chakra
*Symptoms: Lack of purpose. Loss of meaning or identity. Lack of trust in life. Unable to see the big picture in life.  Rigid thinking. Unconnected.  Frustrated with life.
*Restore: Meditation. Use crystals.   
Overactive Brow Chakra
*Symptoms: `Flighty`. Only concerned with spirituality, not paying attention to worldly needs. 
*Restore: Meditation. Use crystals.
Affirmations:
“I am a channel for wisdom and understanding.  I am complete and one with Divine energy.” “My Crown Chakra is functioning normally.”





Tuesday 25 February 2014

Ajna (Brow) Chakra


Ajna (Brow) Chakra

Meaning:   “I UNDERSTAND” 

Yantra/Symbol: 
                                 

                                                       
Mudra: 


Mantra/Chant/Sound: AH

Function: Life Development/7 year cycle: yrs and yrs.

Endocrine Gland: The glands of the endocrine system provide a chemical communication network that controls a large number of physiological processes. The chemical messengers are known as hormones. The Brow Chakra governs the Pituitary Gland which is the master gland that regulates and stimulates all other glands. Glands can produce too few or too many hormones and will be restored by the Pituitary Gland, bringing about balance.

Colour: White or Indigo (deep blue)

Essential Oils: Bay Laurel, Galbanum, Rosewood.

Crystals: Diamonds to activate. Emerald to calm. Sapphire for deep insight. Lapis Lazuli to access deep memory and heal through wisdom.

Yoga Pose: Downward facing dog.

Underactive Brow Chakra
*Symptoms: Confusing information with knowledge. Carried away with own powers of insight. Confusion, lack of clarity. Lack of imagination. Narrow-mindedness. Rigid thoughts and beliefs.
*Restore: Meditate on opening this chakra. `THOH chant` (with caution). Visualise an eyelid in your forehead opening (remember to close). Candle Gazing. Avoid Flouride! Use crystals. Eat foods- high energy `clean` foods such as raw vegetables and sprouts. Blue and Purple foods. 
  
Overactive Brow Chakra
*Symptoms: Hallucinations. Paranoia. Spacing out. Difficulty focusing in life. Fuzzy thinking. Thrown by new ideas. Feeling an overload of information. Sleep/dream issues.
*Restore: Meditate on restoring the chakra to normal function. Use crystals. Avoid Flouride!

Affirmations:
“I am aware in every moment. My imagination is blissful. I trust my intuition. My vision is powerfully understood.”

NB Caution may be needed when activating the Brow Chakra. Symptoms of activation can include headaches or other physical symptoms in the area. Keep watch for any emotional shifts occuring and seek support if necessary. Receiving too much information through the Brow Chakra can also cause a feeling of being overwhelmed, it is important to close down the Third Eye if this oc

Anahata (Heart) Chakra


Anahata (Heart) Chakra


Meaning:   “I LOVE”


Yantra/Symbol: 



Mudra: 


Mantra/Chant/Sound: YAM

Function: Heart Centre. Issues of the heart. Love. Giving and Receiving. Relationships. Passion. Love for yourself and others. Unconditional love. Compassion. Patience. Kindness. Forgiveness. Generosity. Peace.  

Life Development/7 year cycle: 22-28 years and 71-77 years

Endocrine Gland: The glands of the endocrine system provide a chemical communication network that controls a large number of physiological processes. The chemical messengers are known as hormones. The Heart Chakra governs the Thymus Gland which is concerned with the bodys Immune System.

Colour: Green. Pink.

Essential Oils: Rose. Neroli. Melissa.

Crystals: Peridot. Rose Quartz. Watermelon tourmaline.

Yoga Pose: Cobra. Fish Pose.

Underactive Heart Chakra
*Symptoms: Loneliness. Suspicion. Neediness. Possessiveness. Jealousy. Not able to connect well in relationships. Not able to find loving relationship. Resentful. Not caring. No compassion for others. Isolation.
*Restore: Plums, cherries, strawberries. brown rice, couscous, greens. Green or pink crystals. Metta (loving-kindness) Meditation.

Overactive Heart Chakra
*Symptoms: While there is no real danger in having your heart wide open with no barriers, and no such thing as too much love and compassion, an overactive Heart Chakra may lead to being taken advantage of if you are not able to stand in your own power. With great love comes risk and a certain amount of vulnerability.

Affirmations:


“I love and approve of myself.” “I am loving, I am loved, I am Loveable.” “It is safe for me to love and be loved with an open heart.” “I easily forgive others and I forgive myself.” “I give out love and joy and find it wherever I turn.”

Manipura (Solar Plexus) Chakra


Manipura (Solar Plexus) Chakra


Meaning:   “I DO”  I will.


Yantra/Symbol:      




Mudra:         




Mantra/Chant/Sound: Ram

Function: Development of personality and feelings. Power. Ego. Opinion. Growth.  Connection to others. Shining your inner light. Expansion. Self-direction. This chakra is the "power chakra." It governs our sense of self, the power that that we have within and over our destinies, the power that we have over others, and the power that others have over us. This Chakra deals with digestion, synthesis, distribution and emanation of our personal power. Our stomach, pancreas, gall bladder and liver deal with our digestion and synthesis, and our spleen and autonomic nervous system distributes and emanates our power.

Life Development/7 year cycle: 15-21 years and 64-70 years

Endocrine Gland: The glands of the endocrine system provide a chemical communication network that controls a large number of physiological processes. The chemical messengers are known as hormones. The Solar Plexus Chakra governs the Pancreas and Islets of Langerhan which are responsible for regulating blood glucose levels and food digestion.

Colour: Yellow. Golden.

Essential Oils: Clary Sage, Juniper, Geranium.

Crystals: Topaz and Yellow Tourmaline to activate. Citrine to balance. Emerald and Sapphire to calm.

Yoga Pose: Sitting Spinal Twist. Cow Pose.

Underactive Sacral Chakra
*Symptoms: Feeling powerless, Inferiority. Drained by other people. Doubt, worry. Fatigued. Taking on others fears. Isolation. Passive. Unable to take responsibility for self. Avoid confrontation.
*Restore: Meditate on opening this chakra. Wear yellow, use crystals. Eat foods- apricots, oranges, carrots, sweet potatoes, cranberry juice. Manipulate others to take responsibility for yourself.

Overactive Sacral Chakra
*Symptoms: Bossy, Narrow-Minded, Dictatorial. Egocentric. Insensitive. Confrontational. Aggressive.
*Restore: Meditate on restoring the chakra to normal function. Wear green or blue and use green or blue crystals. Avoid above foods and fish or chicken.

Positive Affirmations:
“I stand in my own power. I bring all my energy back to me. I accept my responsibilities. I have a balanced attitude to life.”

Svadisthana (Sacral) Chakra


 Svadisthana (Sacral) Chakra


Meaning:   “I FEEL” 

Yantra/Symbol:

Mudra: 




Mantra/Chant/Sound: Vam

Function: Emotional Connection. Sensuality, Creativity, Enthusiasm. Feelings. Joy. Governs your emotional body and your physical and emotional feelings and senses. Associated with sexual energy (not the sex organs but the creativity, drive for  life-sustaining energy, reproduction). The centre of self-expression and joy- assimilation of sexual expression and food, ideas and creativity.  Giving and receiving love in all kinds of relationships, relationships motivation. Urinary system/kidneys.
The Sacral and Root chakra act as the recycling bin of the energy field. They return to the earth any negative emotional energies and `toxic waste` that the other chakras cannot deal with.

Life Development/7 year cycle: 8-14 years and 57-63 years

Endocrine Gland: The glands of the endocrine system provide a chemical communication network that controls a large number of physiological processes. The chemical messengers are known as hormones. The Adrenal Glands are governed by the Sacral Chakra which produce the hormones that activate the body under stress. Being in the `fight or flight` response often can affect this chakra.

Colour: Orange.

Essential Oils: Sandalwood, Jasmine, Rose, Ylang Ylang

Crystals: Fire Opal to stimulate creativity & remove blockages. Carnelian, orange calcite. Emerald (or other greens to calm).

Yoga Pose: Twisting triangle.

Underactive Sacral Chakra
*Symptoms: Feeling unloved, especially during childhood. Afraid of positive sensations, denying sensual pleasure. Stifled creativity. Over-protectiveness, Jealousy. Inability to receive love.
*Restore: Meditate on opening this chakra. Wear orange, use crystals. Eat foods- chocolate, honey, pastas, wine, bread and butter, fruits bananas, watermelon, pears. Sensory input- music, art, flowers.

Overactive Sacral Chakra
* Putting up defences to true feelings, Promiscuity. Emotional attachment to others. Excessive greed. Addictions. Losing touch with your feelings. Over emotional.
*Restore: Meditate on restoring the chakra to normal function. Wear green or green crystals. Avoid above foods.

Affirmations:
“My feelings are healthy. My body seeks only genuine and healing pleasures that are healthy and balanced.  My Sacral Chakra is functioning normally. I feel good.”

Muladhara (Root) Chakra


Muladhara (Root/Base) Chakra

Meaning:   “I am”  “The support of the root”,  “The keeper of the beginning”,
                                 “The bearer of the foundation”

Yantra/Symbol:

Mudra:  


Mantra/Chant/Sound: Lam

Function: Maintaining the physical body, instinct of shelter and food, life-force energy, connection to the Earth and material world, security, protection, grounding, stabilizing, self-confidence, trust, initiating new beginnings, sensuality, sexuality, lust, obsession, reproduction.

Life Development/7 year cycle: 0-7 years and 50-56 years

Endocrine Gland: The glands of the endocrine system provide a chemical communication network that controls a large number of physiological processes. The chemical messengers are known as hormones.  The endocrine glands associated with the Base Chakra are the Ovaries and Testes. These glands control sexual development, sex drive and fertility.

Colour: Red. Wear red to stimulate this chakra. Wear blue to calm this chakra.

Essential Oils: Patchouli, Myrrh, Cedarwood.

Crystals: Red Jasper, Hematite and Tigers Eye for grounding. Emerald to calm.

Yoga Pose: Warrior, Triangle, Eagle.

Underactive Base Chakra
*Symptoms: Self-neglect. Weakness, Depression, Passivity, Feeling stuck, Lethargy, Insecure, Lower back pain, Problems with the legs and feet. 
*Restore: Eat red fruit and vegetables. Wear red. Meditate on opening this chakra.

Overactive Base Chakra
*Symptoms: Over emphasising basic survival needs. Materialistic. Paranoia, Aggression, Mania, Nervousness, Fear, Addictions, Promiscuity, Skin conditions such as psoriasis and angry red eczema.
*Restore: Avoid red foods (particularly hot food like chills and spices). Wear blue. Meditate on restoring the chakra to normal function.

Positive Affirmations:


“I am balanced. I am safe, secure and healthy. All my needs are taken care of. My Base Chakra functions properly. I am grounded."

Vishuddha (Throat) Chakra


Vishuddha (Throat) Chakra


Meaning:   “I SPEAK” 

 Yantra/Symbol:      
                                                      


 Mudra: 





Mantra/Chant/Sound: HAM

Function: Communication. Expression (and repression). Receiving & assimilating information. Personal expression (through our creativity). Expression in the most truthful way. Bridge from the heart (to communicate our love).Will centre. Truth. Speaking and hearing. Talking & Listening. Connection to nature. Independence (taking responsibility for ones own needs). First `upper` chakra. Hearing our inner self. Hearing higher beings.
Life Development/7 year cycle: 29-35 years and 78-84 years
Endocrine Gland: The glands of the endocrine system provide a chemical communication network that controls a large number of physiological processes. The chemical messengers are known as hormones. The Thyroid Gland and Parathyroids are governed by the Throat Chakra which covert nutrients into energy, and regulates the bodys metabolism and organ function. (Our Thyroid communicates with our entire body).
Colour: Blue                                                                             
Essential Oils: Lavender. Chamomile. Rosmeary/Thyme/Sage.
Crystals: Blue Topaz to activate & direct energy. Yellow Topaz to activate at a physical level. Turquoise to balance. Emerald or Sapphire (or other greens/blues to calm).
Yoga Pose: Lion Pose.
Reflexology: Situated in the ball of the foot before the big toe.
Underactive Throat Chakra
*Symptoms: Fear of speaking out, lack of assertiveness, repressed expression. Poor communication and lack of intimacy in relationships. Negative self-talk and inner voices. Tune out or partially tune out others so as to manipulate what you hear. Creatively unfulfilled, uninspired. Bored/boring. Depression. Suicidal tendencies. Being honest with yourself and others.
*Restore: Meditate on opening this chakra. Wear turquoise/blue, use crystals. Eat foods- soups, sauces, or juices that lubricate the mouth and throat. Fruits (lemon & lime water).  
Overactive Throat Chakra
*Symptoms: Speaking too loud. Too many voices in the head- your own, others, and higher beings. Overly critical of self and others. Yelling. Verbally abusive.
*Restore: Meditate on restoring the chakra to normal function. Wear green or blue and use green/blue crystals. Avoid above foods.
Affirmations:


“I speak freely and with confidence. It is now safe for me to express my feelings and to create the life I desire. Everything I do is an expression of Love. I can express my higher wisdom to others. I speak with love. My Throat Chakra is functioning normally.”