This week, British Vogue reviewed my book, Well Being, which was a great start to the year, to say the least. Read the full review, along with 13 more wellness recommendations for the New Year, by following the link below.
We’ve all hated Brussels sprouts at some point in our lives, and I probably still would if it wasn’t for Hu Kitchen in New York. When I was living in the city a couple of winters ago, I spent a lot of time there in between castings or on my way home from shoots. I didn’t have a kitchen in my apartment so I stocked up on their pre-cooked ingredients most nights, and became addicted to their roasted Brussels sprouts – soft and caramelised on the inside, crispy on the outside. Roasted grapes add a rich, juicy flavour to this dish and bind the other ingredients together in a subtly sweet sauce.
250g Brussels sprouts
250g red grapes
4 tbsp extra virgin olive oil or coconut oil
1⁄2 broccoli head, chopped into florets
60g chard or kale, chopped
1 quantity Basic Tahini Dressing (page 135)
Sea salt and freshly ground black pepper
For a creamy version
1 tin coconut milk
Preheat the oven to 180°C / gas mark 4.
Arrange the Brussels sprouts, grapes and chestnuts in a large baking tray, drizzle with 2 tablespoons of the oil and sprinkle with salt. Use a sharp knife to pierce the grapes slightly and then place in the oven and roast for 45 minutes.
Add the broccoli to the baking tray and roast for a further 15–20 minutes. When the broccoli is tender, the grapes are soft and caramelised and the Brussels are beginning to crisp, heat the remaining olive oil in a frying pan and sauté the chard or kale for 10 minutes, until wilted. Stir the chard or kale into the tray, coating them in the juices of the roasted vegetables. Divide the vegetables among individual bowls or transfer to a larger dish if serving as a side. Drizzle with the tahini dressing and enjoy.
+ To make a creamy version, transfer the roasted Brussels, grapes, chestnuts and broccoli into a medium saucepan. Over a low-medium heat, stir in the coconut milk and heat until combined. Alternatively, you could do this in the oven, pouring the coconut milk over the roasted Brussels, grapes, chestnuts and broccoli and returning to the oven to heat through and combine for a further 10-20 minutes, at the same heat.
Enjoy as a warm salad, as a side for Christmas dinner or roasts, or serve with grains or psuedograins.
This hearty soup uses ingredients associated with the root chakra (page 326), which works to keep us grounded with the Earth’s energy and, when balanced, can increase confidence, energy and openness. Signs of a blocked or misaligned root chakra include short temper, lack of motivation, anxiety and general frustration. Eating foods associated with this chakra can help to release these emotions. Serve with Magic Vegetable 'Bread' Rolls (page 314), toasted Miracle Bread (page 314), or Crackers (page 178).
Serves 4 as a main, or 6 as a starter
2 tbsp extra virgin olive oil or coconut oil 1⁄2 red onion, diced
2 garlic cloves, crushed
5g fresh ginger, finely chopped
1 tsp ground coriander
3 large beetroots, peeled and chopped 2 carrots, peeled and chopped
600ml vegetable or bone broth (preferably homemade, page 315)
2 × 400ml cans (800ml) coconut milk
1 tsp dried thyme or lemon thyme
sea salt and freshly ground black pepper
Juice of 1⁄2 lime
In a large saucepan or stockpot, heat the oil over a medium heat. Once hot, add the onion, garlic, ginger and coriander and sauté for 5 minutes.
Add the beetroots, carrots and broth. Bring to the boil, then reduce the heat and simmer for 20 minutes or until the beetroot is soft.
Allow to cool slightly, transfer to a blender (work in two batches if necessary) and add the coconut milk. Blend on a medium speed for 30 seconds and then increase to the highest speed for 10 seconds. Add more broth or water to thin the soup if it is too thick.
Return to the saucepan, add the thyme, season to taste with salt and pepper and add the lime juice, if using. Heat through, then divide among bowls and serve immediately.
Top with Nut Parmesan Sprinkle (page 313), a knob of Avocado 'Butter' (page 308), herb-infused oil (page 313) or a swirl of extra coconut milk.
Blend any leftovers with a can or two of chickpeas, to make a vibrant root- vegetable dip.
This recipe is perfect for low-energy mornings because, whilst it looks and tastes impressive, it is simple to prepare. The sweetcorn fritters stand in for conventional breakfast carbs and bring more nutrition to the table. For a very simple option, pair them with avocado or for something more extravagant, serve them with poached eggs, a selection of homemade dips, seaweed salad or greens and pickles or Sauerkraut (pages 316–317). Bacon, Coconut 'Bacon' (page 313) or smoked fish also make a nice addition.
Serves 4 (makes 6–8 fritters)
1 tbsp lemon juice (optional) pinch of salt (optional)
For the sweetcorn fritters
350g corn kernels, cooked and cooled 1 large egg (or 1 tbsp chia gel, page 81) 1 tsp ground or freshly grated turmeric pinch of sea salt
2 tbsp extra virgin olive oil, plus extra for frying
60g buckwheat flour
1⁄2 tsp baking powder
small handful of fresh coriander leaves (or other fresh herbs) freshly ground black pepper
1 tsp shilajit powder, 1 tsp spirulina powder, 2 tbsp golden linseeds or chia seeds
First, make the fritters. Place 100g of the corn in a blender and add the egg or chia gel, turmeric, salt and oil. Add any elevate ingredients, if using, and blend on a high-speed for 30 seconds, until it forms a thick, creamy paste. Once smooth, transfer to a bowl, add the remaining corn kernels, flour, baking powder and coriander (or other fresh herbs) and stir to combine. Season to taste with salt and pepper.
Heat a little oil in a large frying pan over a medium heat and, once warm, spoon 3–4 large ladlefuls of batter – spaced apart to avoid them merging into one – into the pan. Flatten slightly with the back of a spoon and cook for 1–2 minutes, until brown and crisp, then flip and cook the other side for 1–2 minutes, until crispy. Repeat until all the batter has been used up.
Meanwhile, scramble, fry or poach your eggs. Next, prepare the avocado: cut each in half, remove the stones, and either slice thinly, lengthways, and scoop out the flesh, or into a bowl and mash with the lemon juice and salt.
Add cooled fritters to packed lunches in the place of sandwich bread.
For a quicker way to make your own nut milk, blend 2 tablespoons of nut butter (preferably raw, but roasted will also work) with 150ml filtered water on a high speed for 2–3 minutes. Strain and transfer to a bottle or jar with a lid and store in the fridge for 3–4 days. This will only make about 2 servings, so you might want to double or triple the measurements to make more. Find the full recipe on page 305 of Well Being Book. Get your copy here: http://amzn.to/2jIa3NW
I'm super excited to announce a series of events I'll be hosting in the coming months. The first few are taking place in March in London, and I've got some really exciting retreats lined up over the summer, so stay tunes on here, on instagram and via my newsletter (subscribe at the bottom of this post).
A Wake Up Well Workshop at Essence Cuisine in East London. I will be sharing an insight to my well being philosophies, focussed on the theme of Waking Up Well through food and other rituals. I'll be teaching simple Morntime rituals (including tapping and pranayama) which will then be followed by a functional feast, courtesy of Essence Cusine.
Guests will also have the chance to have a private one to one consultation with me, where I will outline which recipes and rituals in the book will best support each individuals current needs.
Book tickets here.
A free Wind Down Well event hosted with one of my favourite yoga teachers, Pip Roberts. The morning will consist of an energy workshop followed by an relaxing yoga flow and yoga nidra, and finished with a selection of functional food and drinks.
To book, email firstname.lastname@example.org.
+ We will require a £5 deposit for the ticket to secure your place at the event, which you will receive back on the morning of the event.
An evening gathering with Toni Jones of Shelf Help, at High Road House in London. The evening will consist of a Q + A between Toni & I, and I will also be offering private one-to-one consultations on how to best use my book, Well Being, so bring your book if you already have a copy, or you can buy one on the night.
Book tickets here, by contacting Toni at email@example.com.
+ This event is only open to Soho House members, but look out on instagram where I'll be releasing a pair of free tickets.
See full events calendar here.
Checking In + Grounding
This exercise is all about bringing awareness to the physical body and for you to get to know how you feel at the beginning of each day.
As you stand in a neutral position with your hands on your lower abdomen, bring the attention to your breath and really notice the expansion and contraction of your stomach, and how it feels beneath your hands.
Close your eyes and consider how you feel right now, both mentally and physically. Is your mind busy? Do you notice any pain, tightness or discomfort? What parts of the body are you immediately aware of, and why?
As you scan your body, notice how each part feels and acknowledge any sensations along the way, breathing into each body part as you approach it. Imagine, as you inhale, that fresh energy enters your body, and as you exhale, imagine any tension physically leaving the body.
Spend a few minutes on this practice, and repeat if you move through it quickly. This practice can be performed on its own if you are short of time, but i’d recommend following it with an energising rituals, such as tapping (demonstrated in the second part of this video and detailed on page 000) or shaking (page 000).
Tapping is a simple routine that promotes blood circulation and energy flow, refreshing and invigorating the body. It involves tapping and massaging parts of the body, using a combination of fists and fingertips to activate them and to release any tension, emotion or energy blockages held within. This is one of my favourite rituals as it is incredibly invigorating, yet so simple and quick. It helps to raise your vibrational energy and instills a sense of balance and lightness. It works to awaken the energy of the body, encouraging any ’stuck’ or ‘stagnant’ energy to get moving, which, in turn, helps us feel more energised and alert.
(page 48-49 in Well Being)
Well Being book is out now - get your copy here.
This recipe can be found in the Morntime section of my book, on page 63, and is one of my go-to smoothies all year round. Nut-rich without being heavy on the digestive system, it is simplified nourishment at its most delicious. I love starting the day with a liquid as less energy is used up on the body's digestive processes (meaning more energy can be allocated to other functions), and nutrients are delivered, received, sorted and absorbed even more quickly and efficiently than solid food.
This smoothie is super creamy and is more like a milkshake. It is high in protein, fibre, healthy fats and antioxidants, and contains beautifying ingredients responsible for glowing skin (such as walnuts, almonds and maca).
In the book, the recipe contains avocado flesh too, and the ice is added halfway through the blending process, but I forgot the avocado this time and blended the ice with the other ingredients. Both turn out pretty much the same.
200ml filtered water or plant-based milk
100g banana, sliced and frozen
2 tbsp avocado flesh (optional)
30g raw walnuts
20g tahini or nut butter (I used almond)
20g raw almonds (with or without skin)
1⁄2 tsp ground cinnamon
2g vanilla powder
2 tbsp hemp seeds or linseeds (also known as flaxseeds)
1 tsp maca powder
1 medjool date
6–8 ice cubes
Elevate it with:
Adaptogen powders suited to your current mood / needs
1/2 teaspon chia seeds
1/2 teaspoon charcoal powder
Small handful of fresh spinach
Measure all of the ingredients into your blender.
Blend on a medium speed for 1-2 minutes, until smooth.
Well Being book is out now - get your copy here.
The time has finally come for me to reveal the release of my debut book, Well Being: a collection of recipes and rituals to realign the body and mind. Below is a brief breakdown of what's to come, and if there's anything else you want to know, leave a question in the comments or ask me via email.
I have been manifesting this book for years and finally started working on it in 2016. I then spent pretty much all of 2017 planning, writing and shooting its contents and, 10 months later, it's a real life book that you can buy and hold and read. Life is crazy.
The book contains natural recipes and rituals inspired by ancient traditions and aimed at realigning the body and mind to restore balance within, both mentally and physically. It contains rituals and other practices aimed at undoing the damage of side effects of modern life - such as stress, depression, low energy, lack of sleep, poor digestion, and much more.
Well Being is a combination of the most valued rituals and recipes I have discovered over the years, since embarking on my journey of eating healthily and living well. Each section contains rituals to help reduce stress, ease digestive issues and encourage a sense of balance, calm and clarity, followed by recipes made with entirely natural ingredients, designed with each stage of the day in mind. Morntime rituals and recipes energise the body and mind, Daytime rituals and recipes enhance productivity, In Between Time rituals and recipes encourage concentration and focus, Evening Time rituals and recipes aim to refuel and Nighttime rituals and recipes aim to encourage relaxation and deep sleep.
Offering a collection of recipes and rituals to realign the body and mind, inspired by nature, modern-day needs and a variety of age old traditions from wellbeing systems from all over the world, the book combines all-natural, carefully considered recipes with simple rituals, each of which are tailored to specific times of the day, underpinned by the common interest in reducing the stresses of modern day life. Its main intentions are to reduce stress, improve digestion, enhance energy levels, improve sleep, enhance concentration, strengthen immunity, encourage positivity and reverse the effects of illness - all by understanding and utilising the power of natures healing ingredients and the potential of your own body and mind.
With over 200 recipes, 60 rituals and 30 recipes for beauty and home remedies, Well Being is a versatile and easy-to-use handbook for anyone, anytime, anywhere. It will guide you through each stage of the day and provides advice and education to help you to fine-tune the fundamental foundations of wellbeing, to personalise them and to curate an individualised set of guidelines you truly understand and enjoy enough to sustain them. It will guide you through your ever-changing journey with flexible and adaptable information rather than restrictive rules or extreme, quick-fix methods.
Official release date: January 4th 2018
Over 200 food recipes
Over 60 rituals
Over 30 recipes for beauty remedies and home solutions
The book is divided into five main sections: Morntime, Daytime, In Between Time, Evening Time and Nightime. Each is then subdivided into rituals and recipes
The recipes are mostly plant-based although some contain eggs, and there are suggestions to include meat or other animal products in certain recipes, depending on your dietary choices / requirements. The recipes in the book are adaptable and don't fall under any official label or systems, reinforcing that no single diet works for every one and that the keys to adopting sustainable lifestyle habits is responsibility, understanding, individualisation and flexibility.
The book includes a detailed introduction to the more 'buzzy' ingredients I tend to include in my recipes, such as adaptogens and tonic herbs, and these are always included in an 'elevate it' section of the ingredients list, rather than standing at the forefront of a recipe. The foundations of the recipes in this book are all accessible, easy to come by ingredients.
How-to recipes for daily goods (including how to make 2 minute almond milk, coconut yoghurt, sauerkraut, buckwheat pasta, almond pasta, bagels, breads, pickles and quickles, chutneys, nut butters and other spreads, stocks and broths from scratch) that guarantee consistent and effortless cooking at your fingertips.
Follow @dcopperman and #WellBeingBook to explore more about the book or to get involved once you have your copy ;)