WELL BEING & OTHER STORIES

Recipes, rituals and other stories to realign the body and mind

Drinks

Well Being Recipe Series - Lazy Boy Nut Milk

Anytime, Dairy Free, Drinks, Recipe, Vegan, Vegetarian, Well Being Book, Videodanielle coppermanComment

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

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Well Being Recipe Series - Salted Vanilla + Walnut Smoothie

Video, Breakfast, Drinks, Recipe, Vegan, Vegetarian, Wake Up Well, Well Being Bookdanielle coppermanComment

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.

Serves 1

Components

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
0.5–1g salt
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

Process

Measure all of the ingredients into your blender. 

Blend on a medium speed for 1-2 minutes, until smooth.

Serve instantly.

Well Being book is out now - get your copy here.

A toast to Well Being

Dinner, Drinksdanielle coppermanComment

Last week, we celebrated the launch of my book, Well Being. Friends, family and other familiar faces gathered for a lock in at Lululemon's regent street store, and we washed down canapés made from recipes in the book with a toast of my favourite botanical aperitif by Kamm + Sons (or non-alcoholic gin and tonic option from Seedlip). Kamm + Sons is made from 45 natural botanicals. It is sweetened with manuka honey and infused with herbs, spices, fruits, berries, nuts, peels, barks, roots, leaves and flowers, including ginseng, grapefruit peel, hibiscus, elderflower, goji berries, fennel seeds and echinacea.

It is my all time favourite drink and is so simple to serve. Whilst there are several concoctions on their website if you want to get fancy, all it takes to wet my whistle is tonic, sparkling water or coconut water, fresh lime and a selection of fresh herbs (such as mint, thyme, rosemary or cinnamon sticks). Below is the drink we served on the night; needless to say there were only empty bottles by the end of it.

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COMPONENTS
Serves 1 

1-2 measures of Kamm + Sons botanical aperitif
200-250ml tonic, sparkling water or coconut water (depending on the size of your aperitif measure)
1-2 sprigs of fresh herbs (pictured here with mint)
1-2 slices of lime
Handful of ice

PROCESS

Simply pour your measure of Kamm + Sons into a glass, then top up with your choice of tonic, sparkling water or coconut water. Stir with a spoon or cocktail stirrer, then add the ice and garnish with the slices of lime and fresh herbs. 
Serve chilled.

Where to buy Kamm + Sons
 

Hang Happy Juicer-Free Orange, Ginger + Turmeric Reviver

Anytime, Breakfast, Drinks, Recipedanielle coppermanComment
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Whether you drink or not, you can still experience hangovers as a result of overdoing just about anything. The exact definition of a hangover is 'headache and other after-effects caused by consuming [alcohol] in excess'; but i think this situation arises from over-indulgence in many things. I for one have definitely experienced my fair share of sugar hangovers, dairy hangovers and even caffeine hangovers. The truth is, once theres too much of something our body doesn't exactly need circulating our bloodstream, it is our body's sole focus to get rid of it, and whilst it flushes out what it doesn't need, several other systems in the body shut down, and this is where we begin to experience a feeling of unwellness.

Whatever it is you're hungover from, this tonic is the ultimate system flusher [for want of a better phrase] and it assists the body's natural responses and efforts to neutralise the bloodstream and to get the body back to a state of homeostasis. Turmeric and ginger are powerfully cleansing and detoxifying, whilst oranges, I'm sure you all know, are high in vitamin C - great for boosting the immune system. The inclusion of a citrus fruit like lemon or lime also helps to neutralise the level of acidity in the body, and getting all of these benefits in liquid-form means they're far more easily available and can be absorbed and utilised more efficiently than if you were to eat these ingredients whole.

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COMPONENTS

3-4 fresh oranges
large piece of fresh ginger, peeled (about the width of the palm of your hand)
small slice of fresh turmeric, peeled (about 1-2cm thick)
150ml filtered water
the juice of 1/2 a fresh lemon
handful of ice cubes

Elevate it
fresh herbs
fresh spices
tonic herbs
adaptogens
other fresh fruit or vegetables of choice (I like adding grated carrot or lettuce)

METHOD

Start by 'juicing' the ginger. Chop it into smaller pieces and place it in a high speed blender with the turmeric and water. Blend on the highest speed for 1 minute, and then pour through a fine sieve or a nut milk / jelly bag over a small bowl or a jug, to remove the pulp.

Rinse the blender then return the ginger and turmeric juice back into it. Juice the oranges by slicing them in half width ways through the middle and twisting them on a glass or plastic hand-held citrus squeezer. Pour into the blender as you work through the oranges, then do the same with the lemon and add that to the blender too. Add the ice and blend for a final time until smooth.

Serve instantly.

HIGH VIBE HYDRATION . FUNCTIONAL QUINOA HOT CHOCOLATE W/ ADAPTOGENS

Seasonal, Sugar Free, Vegan, Winter, Recipe, Drinks, Dairy Free, Business Stories, Autumndanielle coppermanComment

It doesn’t get much higher vibe than this lemme tell ya. If you’re looking for the ultimate hot chocolate recipe, I am telling you really truly honestly no bs, there's a good chance this is it. When I was growing up, I felt like I was on a lifelong quest for the best hot chocolate. It’s like finding the perfect brownie. Bad versions of either are still not that bad, but half arsed versions are disappointing and unfulfilling, especially when you know that better versions are out there somewhere. Your best option? Make you're own.

The kind of hot chocolate you want (or lets face it sometimes just desperately need) differs - just like anything else in your life - depending on how you're feeling and what you're going through. Sometimes I need a light energy boost so hot water and cacao powder - although not decadent or indulgent - does the trick. I often make a quick blend of cacao powder, nut or oat milk, vanilla, maca and a pinch of himalayan pink salt for something a little creamier and more filling as a lively energy hit that doesn't require too much effort. When I have more time and ingredients, I add soaked cashews to make a thicker, more intense option, but recently I’ve become sensitive to cashews (I think stress, or general cashew overdose, or both), and I know many people are allergic to nuts or wary of the calorie content, so I wanted to create an option that was less dense and less rich, and easy to be made nut free (depending on what milk and nut or seed butter you use).

Although this recipe is less heavy, it's still quite filling, so if you’re catering for a movie night on the sofa and planning to down an entire glass of this after dinner, you may have some regrets (and you also probably won’t sleep because cacao is liiiiit). I’d go for this drink first thing in the morning, consumed instead of a smoothie (it is basically a hot smoothie), or mid afternoon if I’m hungry between lunch and dinner, and/or planning an evening workout. Quinoa is so high in natural plant proteins, amino acids and omega 3, so this drink is a functional option to support particularly active lifestyles.

+ Adaptogens are natural substances (often herbs, roots, vegetables or fungi) that help to decrease cellular sensitivity to stress. They go one step further than superfoods which are known as nutritional powerhouses, by actually helping with internal balance, mental and emotional activity and biological calm. I'll share a full post on them and their benefits in the next few weeks, but in the meantime, experiment with the ingredients in the Elevate It list, which I've listed as optional additions, as some are quite uncommon and difficult to source, and just might not be everyones jam.

INGREDIENTS

Serves 3

1 cup cooked quinoa (about 200g)
30g cacao powder
500ml plant milk or water
5-6 medjool dates
2 teaspoons fresh vanilla or vanilla extract / powder / paste
1 tablespoon maca powder
Pinch Himalayan pink salt - to taste
30-40g tahini or nut butter (I like to use tahini, almond, pecan, hazelnut or brazil nut butter)
2 teaspoons melted coconut oil (could also use extra virgin olive oil or melted cacao butter)

ELEVATE IT

with 1/2 teaspoon of one or some of the following superfood powders and adaptogens:
ashwaganda
amandamide
rhodiola
reishi
chaga
he shou wu
cinnamon
ginger
chilli
turmeric
bee pollen

METHOD

If you haven’t already cooked your quinoa, do so now as per the packet. If it’s loose and unpackaged (yay, good for you!) i generally bring 1 cup quinoa and 2 cups water to the boil and then simmer for 10-15 minutes until the water is completely absorbed. Halve the cooking quantities if you don’t want so much leftover quinoa, as 1 cup of raw quinoa will over double in size and this recipe only calls for 1 cup of cooked quinoa. Once cooked and cooled (you can rinse with cold water to speed things along) add to a high speed blender with all the other ingredients. Blend on a medium speed for 30 seconds then on the highest speed for 1 minute, until the mixture is completely smooth. Taste and season, adding more superfoods, salt or dates to suit your tastes, then transfer to a saucepan and heat, whisking, over a low - medium heat. If the result is too thick, add a little extra nut milk or water to thin to your tastes.

Serve piping hot. Top with himalayan pink salt, qnola of choice or any superfoods / spices you used in the recipe, or decorate and infuse with fresh rosemary, dried rose petals or chamomile flowers.

+ You could also serve over ice, or blend with ice, for a chocolate milkshake / slushy option

+ Try also substituting the cacao powder with extra honey, cardamom, vanilla and honey, for a creamy vanilla chai option

+ Try also using less liquid to make a thicker result, which can be used as a chocolate sauce (or a custard if you substitute the cacao powder) for desserts.

 

HIGH VIBE HYDRATION . WALNUT, TAHINI, HEMP AND BANANA SMOOTHIE

Sugar Free, Vegan, Vegetarian, Recipe, Drinks, Dairy Free, Breakfastdanielle copperman2 Comments

For me, liquid nourishment is a key method for feeling good through food. It's easy. It's quick. It's powerful. And it's always, always delicious. It's also very adaptable - you can swap in and out certain ingredients if you don't have the exact supplies that a recipe calls for, and it hardly notices once everything is blended together. I start every day with a liquid. Sometimes it's a hot drink (either lemon and ginger juice or an adaptogen dissolved in hot water or nut milk) and others it's a more filling option, like a smoothie, shake or smoothie bowl. I tend to use whatever ingredients I have in the kitchen, making things up as I go along usually. That's another great thing about liquid creations. You can really get creative and improvise, and you almost always end up with something wonderful. It's hard to go too far off track, as you can keep adapting until you're happy with the taste. I've decided to start 'High Vibe Hydration' as a regular feature on the blog, as I want to share all of my super quick and creative drinks recipes with anyone stuck for time, and also stuck for cooking motivation. The drinks I create are usually done so through weary, bleary eyes before I've properly woken up, and require no effort and no real recipe structure. The method is generally 'add everything to a blender and blend until smooth' which isn't really a recipe at all. The truth is, everyone knows how to make a smoothie. It's just the flavour combinations and the ingredients choices that some people get stuck with. High Vibe Hydration is here to inspire and enhance your smoothie experience, one unexpected ingredient combination and one superfood at a time.

INGREDIENTS

(Makes 2 medium smoothies or one large one)

30g Almonds*
20g Hemp Seeds*
35g Walnuts*
230ml Water*
100g Banana, ideally frozen
5g Maca
1g Cinnamon
Pinch Himalayan Pink Salt
20g Tahini
Ice Cubes (about 6)

* If you don't have whole nuts and seeds, use 250ml pre-made plant based milk instead

ELEVATE IT

all or a combination of:

1/2 Teaspoon Vanilla Powder
1/2 Teaspoon Mucuna Puriens
1/2 Teaspoon Ashwaganda
1/2 Teaspoon He shou wu
1/2 Teaspoon Chaga

METHOD

If you are not using pre-made nut milk, start by adding the almonds, walnuts, hemp seed and water to your blender and blend on high speed until a smooth milky consistency is reached. Then add the banana, cinnamon, tahini, salt and ice cubes, along with any adaptogens / superfoods from the Elevate It ingredients list. Blend again on the highest speed for 1 minute until the mixture becomes thick and silky smooth. Serve instantly, over extra ice or enjoy as a smoothie bowl, topped with Qnola / nuts / seeds / fruit.



+ Add one large handful of fresh spinach or mixed salad to create a greener option without altering the flavour too much

+ For a fruit-free version, use avocado instead of banana

 

AUTUMN GOOD STUFF + HIGH VIBE HYDRATION WALNUT MILK

Sugar Free, Vegan, Recipe, Gluten free, Drinks, Dairy Freedanielle copperman3 Comments

There really is no valid excuse for my ongoing absence from the blog. I just. couldn't. keep. up. It's sucks but at least it's honest, right? Anyway, I'm getting back into it. I have thousands of recipes and fun topics to share with you, all waiting patiently in the wings (or word docs) eager for the time to come for them to shine. Their time will come, I promise. For now, here's something I've been drinking A LOT lately. Life giving liquids have really been life saving liquids for me lately. I have been travelling a lot, and working a lot more, and meals aren't always an option. Even if they are, I find they can be counteractive if I am stressed, preoccupied or unfocussed. If I'm using up most of my energy on stressing and doing, there isn't enough leftover to allocate to my digestive system. This is no good for anyone. I experience digestive discomfort, my digestive system experiences exhaustion and any food I consume is not properly registered or optimally broken down. It's not appreciated as much as it could be. I could spend time and money on making healthy food, but if I'm eating it whilst stressed or distracted, they benefits will likely go unnoticed.

So, all hail liquid nourishment for times when you want to be nourished, but don't want to stress out your system. Not before some autumnal feeling good stuff that I'm keen on right now though:

G O O D   S T U F F

. Davines Hair Care . Sustainable beauty in the form of all-natural haircare, for all natural needs.

. 1905 Baby Bud's Breath Fragrance Oil . My current scent. An hand made fragrance oil, made from naturally distilled amber oil preserved with baby's breath bud. If you smell me around, come say hi!

. Wellth by Jason Wachob . This book is every thought in my mind put down on paper. For anyone interested in mindful and intuitive eating and keen to step away from even the non-diet diets, this one's for you.

. Glossier The Supers . Your needs are constantly changing, and thankfully, Glossier have created three super potent serums to refill skin’s deficiencies and strengthen it over time. Feeling dry? Use Super Bounce. Feeling stressed? Use Super Pure. Feeling...meh? Use Super Glow.

. Frank Ocean . Everywhere and anywhere.

. Vanilla Chia Qnola . Our most popular limited edition is back in stock y'all. Happy Autumn and enjoy!

. The Naturalista by Xochi Balfour . Good friend Xochi Balfour has combined her heart and soul with plant based recipes and documented the outcome in a book. A really light, honest and open cookbook with special stories and serious recipes.

. Jessica Murnane's One Part Podcast . will change your life.

INGREDIENTS

100g soaked walnuts
600-700ml cold water, depending on how thick you want it (use less if you want to experiment with a cream-like consistency, ideal for accompanying desserts)
pinch himalayan pink salt
1 medjool date (or 1/2 teaspoon natural sweetener of your choice
½ teaspoon fresh vanilla or vanilla powder / extract / paste
½ teaspoon lions mane powder
½ teaspoon he shou wu powder
1 teaspoon maca or red maca powder

METHOD

Simply add the soaked walnuts, water and pinch of salt to a high speed blender. Blend on the highest setting for 1-2 minutes. Use a regular sieve or a nut milk bag if you enjoy the mess, and strain the milk. Rinse the blender, then return the milk to the blender, along with the date, vanilla, lions mane, he shou wu, maca and any other superfood powders you desire. + Note. This recipe functions without the inclusion of the superfood powders, but they are there to inspire you to elevate the recipe if you have them - or other superfood powders - on hand. Now is the time to use them! Blend for a further 1 minute and strain again.

Chill or serve over ice and drink immediately.

Store in the fridge for up to 3 days.

Oh My Goodness G Tank

Essentials, Travel, Review, Lifestyle, Drinks, Beautydanielle coppermanComment

Despite the fact it’s July, things still haven’t really cleared up here in Englaterre and although i’d like to think i'm sitting in parks and outside cafes cooling down on iced teas and iced lattes, I’m not. I’m still sitting inside, I’m still hoarding teas and dried herbs and spices for brewing, and my minimum of 3 cups of something hot and herbal per day is not about to change.

For years I’ve been buying dried herbs, spices and roots to make my own loose tea. My local health food shop has an in house herbalist and an apothecary of these ingredients so I am always experimenting with new combinations, designed to give different benefits and to sooth different ailments, illnesses and moods. Fresh herbal teas are far more healing and on a different flavour level entirely than tea bag teas. For ease, I use tea bag teas when travelling or in a rush, but for genuine health benefits, energy boosts and meditative benefits, as well as intensified flavours, i much prefer loose leaf. Oh My Goodness are a young brand specialising in creative, premixed loose tea blends, including combinations like New Balance and She Glows, each of which has been curated from carefully selected ingredients aimed at rebalancing certain imbalances within the body/mind/both. To compliment their range of teas, they’ve also developed a beautiful loose leaf brewing flask, which goes by the name of G-tank - ideal for making teas wherever you are, and taking them anywhere with you. Whether you're living out of a hotel room, constantly on the go, staying abroad or even working at a desk all day, the G-tank makes brewing and drinking loose tea easier than ever. With a removable tea strainer, it is practical, versatile and easy to clean. You don't need a tea strainer or a tea strainer stand to drain the loose tea in, you simply fill up the flask and away you go. The longer you leave it to brew, the more beautiful it becomes, as the ingredients infuse the water. It's basically like the lava lamp of all portable bottles.

I love their New Balance tea, containing Oolong tea, Sencha tea, Premium green tea, Cassia seeds, Lotus leaf, Hawthorn berry, Radish seeds, Barley malt, Cinnamon, and Orange peel. The benefits of this blend include fat loss, detoxification, reduced bloating, healthy digestion, improved concentration, elevated immunity and stress reduction.

+ I add juiced ginger or pomegranate to flask too, to add even more flavour and detoxifying side effects.

CHAGA CHAI ALMOND MILK WARMER

Sugar Free, Vegan, Vegetarian, Recipe, Drinks, Dairy Free, Business Storiesdanielle coppermanComment

 

The Winter Solstice - the shortest day of sunlight and the longest night of the year - occurs at 4.49am on December 22nd this year. The term 'solstice' derives from the Latin word 'solstitium', which means 'Sun standing still'. The day after Winter solstice marks the beginning of lengthening days, leading up to the summer solstice in June. To celebrate elongated and (hopefully) brighter days, a friend and I have organised an offering of medicinal lattes, tea infusions and a candlelit meditation, followed by a sharing style, bring-a-bowl floor feast for our closest friends, friends of friends and family members. We wanted to bring people together at this busy time of year, where stresses can overpower and disrupt living in the moment at a time that’s supposed to be joyful. Often, as the year comes to an end, panic kicks in about not having achieved enough in the last 365 days, whilst what we should really be focussing on is all that we have accomplished. I’m looking forward to sharing this special moment in our annual cycle with new and old acquaintances, without any sense of time or urgency. In MT Wolf’s song, Burgs, the speaker points out that when we entered this world, we did so with great awe and such wonder. We arrived wondering what it was all about and what our time here was going to be like, but as we became comfortable, we began to wonder more about ourselves - our jobs, our to do lists - forgetting what we came here for. The chance to be here happens briefly, so spend more time taking it in, as well as the people here with you, and enjoying your time here, rather than stressing about it.

I’ve been adding medicinal mushrooms (not as illegal as they sound) to my food and drink for years now. They bring a powerful energy and interesting flavour to things like smoothies, lattes, porridge and savoury meals. They combine with other ingredients to enhance their nutritional benefits. In this recipe I use chaga, which is an adaptogen containing deeply cleansing antioxidants. As an adaptogen, it can help to alleviate stressful feelings and anxiety by balancing the body’s various systems, energizing systems that are fatigued, and quieting those that are overactive. Combined with healthy fats and protein provided by the almond milk, this makes the perfect evening remedy to sooth the soul, calm the mind, and encourage good quality rest.

INGREDIENTS
Serves 2

1/4 Teaspoon Chaga Powder (I also like to use Shilajit)
1 Teaspoon Cardamom Pods
1/2 Inch Fresh Ginger
2 Cinnamon Sticks
1 Teaspoon Vanilla Seeds, Powder or Bean Paste
2 Cups Almond Milk (or other plant based milk)
1/2 Teaspoon Raw Honey, optional

METHOD

Set the almond milk in a small saucepan over a low to medium heat. Add the vanilla, ginger, cardamom pods and cinnamon sticks and heat, stirring constantly, for 10-20 minutes. The longer you simmer, the more the flavours from the spices with infuse the milk. Add the honey towards the end if you want to add some sweetness, then whisk with a hand whisk or an electric whisk (I use this one) to create a frothy texture. This isn't essential, but it is nice. Remove from the heat, transfer to glasses or mugs and serve warm or enjoy chilled over ice.

WASTE NOT | STRAWBERRY TOPS

Summer, Recipe, Lifestyle, Drinksdanielle coppermanComment

As I sit and write this in the Bath countryside in which I grew up, I feel content. And - whilst I'm at it - I feel wildly grateful. I'm letting it be. Whatever it is. Sure, there are things I would change - like being able to tan the lower half of my left arm instead of sitting uncomfortably with it in a cast, in which it is gradually overheating. But you know what? That's all part of the plan. Being one arm less recently has, again, made me feel grateful. Not only for being blessed with two arms usually, but also for the people around me who've constantly been there to (laugh at and graffiti me) support me. They're good guys, really.

With all of my belongings sat in boxes in my parents garage, in the past 2 months I've learned that I feel most free and most grateful without any of them. It's funny how little you need, and how simple and uncluttered life becomes when you remove everything you've spent you're life collecting. You begin to appreciate anything you do have, which is pretty much where the whole idea of mindfulness comes from. Instead of focussing on what you don't have, what you want and what you wish for, you focus on what you do have, and over time none of the other stuff matters. 

Anyway, what have strawberry tops got to do with this? Making the most of things, and appreciating the less significant things in life, that's wot. We all love a good strawberry, especially this time of year. But we are all too quick to dispose of the leafy greens that sit beautifully on top of them. I know. There is no need for them, and no one has any desire to eat that part. I know. But this doesn't mean they can't serve a purpose other than satisfying our tastebuds. They really can. You'll also notice how much of the actual strawberry you waste by beheading them. There is perfectly juicy, flavoursome flesh going to waste here. It's really not on.

Here's what to do:

+ Freeze your strawberry tops and use them as ice cubes
+ Freeze your strawberry tops and add them to your smoothies - the greens on them are just as edible as the greens you are used to. Make sure the strawberries are organic, and make sure you have washed them well.
+ Use your strawberry tops to infuse a glass or jug of water, or add them to your water bottle
+ Barbecue or grill your strawberry tops and top them with nut butter for a warm snack. If you don't want to eat the green leaves, they will fall apart from the strawberry flesh with ease as they become more tender during the cooking process.
+ Use them as decorations to top cakes, scones, cookies or cupcakes
+ Mash your strawberry tops in with whole berries to use if you are making Eton Mess. Make sure the strawberries are organic, and make sure you have washed them well.
+ Add them to soups to thicken the texture and also to add a little sweetness. I imagine this would work well in tomato, carrot, sweet potato, squash, spinach or broccoli based soups. Make sure the strawberries are organic, and make sure you have washed them well.

RICH, CREAMY CHOCOLATE BEETROOT SMOOTHIE

Drinksdanielle copperman2 Comments

This is not what it sounds like. In many ways, it is, but in a lot of ways, it isn't. This is not a recipe for vegetable fondu, if that's the image that the title has painted in your mind. I apologise if you got excited and are now feeling a little let down. It's just a cacao smoothie, rich in vegetables, superfoods and unbelievable flavour sensations. But trust me, its good. I broke my wrist this weekend (its ok, I'm over it) which means I can't cook much, and even if I manage to, I can't wash anything up. Its a road to nowhere. I'll end up living in a pile of festering nut milk bags, ashamed, having to witness my vitamix sitting in it's own filth in the sink.

Anyway, since I only have one hand to type this, and have a lot to do today, i'm going to make it brief. I have so many amazing summer recipes i'm struggling to find the time to upload, but in the meantime, here's what I had for breakfast (don't worry, I have a friend coming over tonight - she can give my vitamix the TLC it deserves).

INGREDIENTS

1 Handful Raw Spinach
100G Raw Beetroot, grated
1-2 Medjool Dates (use more if you have a sweet tooth, less if you are strict about fructose - you can substitute for agave, coconut nectar, wildflower, manuka or raw honey, or use nothing at all)
2-3 Tablespoons Cacao Powder (the more you use, the richer and more bitter the flavour, so control it to suit your tastebuds)
1/2 Tablespoon Maca Powder
1 Cup Plant Milk (almond/coconut/rice/oat)
4 Ice Cubes

OPTIONAL
1 Tablespoon Coconut Oil
1/4 Banana
1 Raw Organic Egg

METHOD

It's not much of a recipe this one. Chuck everything into your blender and blend on the highest speed for 2 minutes, until smooth. Serve straight up, over more ice or store in an airtight container and serve chilled.

+ Enjoy as a drink
+ Dilute with more plant milk to make a delicious milk for granola / qnola / muesli etc
+ Add chia seeds to create a delicious chia seed pudding for breakfast or for snacking

HIGH VIBE HYDRATION . TAHINI MILK AND SINGLE CREAM

Vegan, Vegetarian, Drinksdanielle copperman4 Comments

Tahini is one of those things that I love so much I almost wish I hadn't discovered it. High in protein and healthy fats, it is capable of doing wonders to the body, and in my opinion, nothing makes a meal or a simple salad instantly tastier than a dollop of tahini or a tahini based dressing. 

I put tahini in pretty much everything. I've used it in smoothies, in baking (particularly amazing in these flapjacks), in curries, in soups, on roasted vegetables and salads, and as a base for dressings. When I first began to eat healthily I genuinely thought I'd waved goodbye to tasty food and tried to come to terms with the fact that salad, olive oil and lemon juice was about as exciting as my meals were going to get. However, having discovered alternative natural condiments such as nut butters and tahini, I actually want to eat salad more than not these days. 

Tahini milk may sound like a strange concept, but if you think about it, it isn't dissimilar to nut milks, seeds milks or grain milks such as oat and rice. It can be made in more or less the same way, although i prefer to make it with pre-made natural, organic tahini rather then blending the seeds from scratch, as it just ends up creamier and smoother that way. Tahini has a bitter, nutty flavour when eaten on its own, which is why in dressings I always mix it with oils, natural sweeteners, ACV and/or citrus fruit juices. Mixed with water it makes a great dairy alternative to milk, high in protein (20% protein, in fact, making it higher in protein than most nuts) and healthy fats to contribute to energy levels and healthy skin. This milk is also a great alternative to nut milks, soya milks and grain milks, for people who have allergies to these foods but who still want to omit dairy products from their diet.

This milk works perfectly with water, but I also experimented with blending the tahini with pre-made almond milk. This makes an even more indulgent drink and turns out far creamier, and also ends up higher in protein and healthy fats due to the nut content. Experiment with the water/nut milk quantities depending on your personal tastes/allergies. 

Tahini is rich in essential vitamins and minerals including vitamin E, B vitamins, magnesium, potassium and iron. It has cleansing properties and works at detoxifying the liver. It is incredibly high in calcium - making it a crucial addition to any diet that omits dairy. It helps promote healthy cellular activity and cell growth, promoting muscle growth, tone and repair, as well as healthy, glowing skin.

INGREDIENTS

1/4 Cup Smooth Organic Tahini
1 Cup Almond Milk
1 Cup Water (or more milk if you prefer)
1 Teaspoon Natural Sweetener or 2 Medjool Dates - optional
Pinch of Himalayan Pink Salt

FOR THE CREAM

Handful Raw or Soaked Almonds or Cashew Nuts
1 Tablespoon Chia Seeds
1/4 Cup Water

METHOD

Simply place all of the ingredients into a high speed blender and blend for 2-3 minutes. I would add the sweetener gradually after blending so that you can monitor the taste. Keep blending and keep adding until you are happy with the flavour. Pour through a sieve or a straining bag and store in an airtight container or a plastic or glass bottle.

FOR THE CREAM

You can make a single cream from the tahini milk recipe above, simply by using less water so as not to thin the mixture too much. If you'd like a thicker version, try adding the ingredients I've provided for the cream. Soak the chia seeds in the water and leave to form a gel for 10-20 minutes. Simply follow the steps above to make the tahini milk, and then add the nuts. Blend for 2-3 minutes on a high speed. Pour through a sieve or a nut straining bag, and then return to the blender (having rinsed it). Add the chia seed gel once it is completely soft (the seeds should not be at all crunchy. If they are, leave for another 10-20 minutes). Once you've added the gel, blend again on a high speed for 2 minutes and pour into an airtight container or a plastic or glass bottle. Store in the fridge before ready to serve.

+ Enjoy chilled or as a hot drink (particularly delicious with these or these)
+ Enjoy gently heated and added to hot drinks such as coffee, chicory coffee or teas
+ Enjoy as a nutritious cream to pour over desserts such as crumble and homemade gluten-free cakes
+ Add to smoothies or porridge and enjoy with gluten free granola or Qnola

MODEL MANGE TOUT MOON MILK

Drinks, Breakfastdanielle copperman2 Comments

Nut milk. It really is like liquid gold. It's delicious, it makes you feel good - it should really be considered a drug. Someone should definitely have warned me about it.

I rarely drink it on its own, although there is nothing like a cold glass of fresh milk to accompany a biscuit or some baked goods. Nut milk has not only changed the way I drink coffee, it has changed the way I drink fruit and vegetables, the way I cook and the way I bake. When I was younger, my mum would make smoothies with us and I remember loving them. As a young child I felt that if I memorised the key components, I could put all sorts of things into a blender and it would be guaranteed to taste amazing. Back then, these components were cows milk, fruit, yoghurt of some kind, and highly processed apple or orange juice. I think I probably even tried undiluted squash, like ribena, at some point, ignorant to the fact it would taste more like i'd made a smoothie out of wine gums than fruit. To me, this was a healthy combination up until only a couple of years ago. That's not to say it is unhealthy, especially - it just doesn't fit into my lifestyle anymore. But not only because I don't eat dairy or sugary drinks, mainly because the alternatives I've discovered actually taste better. 

I now use nut milk as a base for my smoothies, and it is so creamy that you don't need that extra dollop of yoghurt. Instead, I use things like avocado or spinach to thicken them and bind the ingredients together. I still use fruit, but I use low gi fruits that are high in vitamins, minerals and antioxidants, such as dark berries. And I try and get as many vegetables into the mix too. Spinach is a mild place to start, as it doesn't overpower the rest of the smoothie and breaks down nicely into a creamy consistency. But as your tastes develop, i'd strongly suggest adding cucumber, courgette or other green vegetables, either whole, grated or juiced beforehand. 

Aside from smoothies, nut milks taste incredible when they're flavoured naturally. In smoothies, the milk kind of gets pushed aside as the sharpness of the frozen berries and the flavours of your super foods take over. But flavouring nut milk is my current obsession. The texture is smoother and lighter than a smoothie, and enjoyed cold, it is so refreshing. Not dissimilar to a milkshake, flavoured nut milk is one of the easiest, fastest and most delicious ways to get your intake of vitamins, healthy fats and general goodness.  Conventional sugary, creamy milkshakes come in a few standard flavours, such as chocolate, strawberry and banana. If you simply take away the ice-cream and artificial flavourings, add some natural sweetener or some fruit, infuse with some super foods, healing herbs and spices and even add some vegetable juice, you've instantly transformed a traditionally life threatening drink into a tasty way to nourish your body. 

A few of my favourite nut milk flavours include turmeric / goji berry / maca / vanilla and cardamom / avocado / coconut / beetroot, amongst others - some of which you can find elsewhere on the blog. Below is my bedtime favourite. Made with relaxing vanilla and chamomile, which has been used for decades as an even more relaxing sleep aid, and also to treat colds, flu, stomach issues, inflammation and other ailments, this milk is a deeply therapeutic concoction which will work to repair your body after a long day.

INGREDIENTS

1 Cup Almonds, soaked
2 Cups Cold Water (or you can use store bought milk; but make sure it's safe)
1/3 Cup of Dried Chamomile Flowers or Extract (or 2 chamomile tea bags if you can't locate these products)
Pinch of Himalayan Pink Salt, optional
1/2 Teaspoon Vanilla Seeds

Optional
1/2 Teaspoon Coconut Blossom Nectar

METHOD

Add your nuts of choice and the water to your blender and blend on a high speed for 2 minutes. Pour the liquid through a nut milk bag or a jam straining bag, into a jug or large bowl. Return the strained milk (save the pulp for baking, for smoothies or to dry into almond meal) and add the vanilla. Blend again until everything is smooth and pour through a fine sieve into a large saucepan. Heat the milk on a medium heat and add the chamomile flowers, extract or your tea bags. Simmer for 5 minutes, then reduce the heat until it is low. Leave to infuse for 20-25 minutes. Remove the flowers or tea bags, add your choice of sweetener towards the end, mix to combine and strain one last time before serving.

Serve hot off the stove, just before bed, or store in the fridge and enjoy cold.

TAHINI REISHI HOT CHOCOLATE

Sugar Free, Drinks, Breakfastdanielle coppermanComment

As kids, you don’t tend to drink much tea or coffee (unless you are my cousin who used to drink milky tea from the age she could use a beaker). In cafes, you always go for the juice, the soft drink, the milkshake or, if you’d been really good, a hot chocolate. Hot chocolate was something i never became addicted to. I craved the smell now and again, and the whipped cream and marshmallows on top, but once they were gone and the drink began to cool, I soon lost interest. There are a number of factors to think about when ordering a hot chocolate, or things can turn out terribly wrong. Is it made with milk or water? Is it made with powder or real chocolate (i.e. is there going to be a soggy clump of chocolate powder at the bottom of my cup)? DOES IT COME WITH CREAM? Even as a child i preferred to make my own. I loved making them at home with my mum and my sisters, my tiny heart skipping a beat if my mother answered “yes” to “did you buy baby marshmallows?”. 

This recipe is a highly nutritious variation of a traditional winter favourite. There are (apologies in advance) no marshmallows, no ‘squirty cream’ and no processed sugar or pre-blended chocolate powder. You may think you know hot chocolate, but this, my friends, is another story. If this drink could only be one thing, it is loving. It will love your body and it will make you, in turn, love everything. Cacao releases happy hormones, increasing positivity and boosting your mood. Maca, as well as adding a butterscotch/malteaser flavour to the drink, is also a mood booster which helps to balance hormones and increase energy levels. Tahini is high in protein which helps repair any damage inside the body. And ghee or coconut oil are anti-inflammatory fats high in antioxidants, helping to boost the immune system. The coconut milk makes this drink rich and creamy, and will provide you with far more nutrients and considerably less hormones, chemicals and antibiotics which you risk consuming from shop bought cow’s milk products. Add natural sweetener like agave, date syrup or coconut blossom nectar to counter the bitterness of the cacao, and your choice of herbs and spices to infuse the milk. It may seem strange to use herbs you might be familiar with using in savoury cooking, but herbs and spices have a host of health qualities, and adding them to a bedtime beverage can do wonders to your sleeping patterns. Sage has been proven to naturally promote sounder sleep due to its sedative properties, and reishi (a herbal mushroom available in powdered form), has been referred to as ‘natures anti-stress antidote’. So, if it’s been a long day and you need to unwind, sleep it off and wake up well, you know what to do…

INGREDIENTS
(makes 1-2 servings)

2 Tablespoons Raw Cacao Powder (can also use 20g solid raw chocolate)
1 Tablespoon Smooth Tahini or Cashew/Almond/Macadamia Butter
1 Tablespoon Maca
1/4 Cup Water
1 Cup Coconut Milk or Homemade Almond Milk
1 Teaspoon Agave, Coconut Palm Sugar or 1 Tablespoon of Creamed Coconut
1 Teaspoon Coconut Oil or Organic Clarified Ghee
Pinch of Himalayan Pink Salt
1 Teaspoon Vanilla Extract
4-5 Fresh Basil Leaves or Rosemary Sprigs, optional
1/2 Teaspoon Reishi Powder, optional
Tumeric, optional
Chili Flakes, optional
1 Cinnamon Stick, optional

METHOD

Pour the milk and water into a medium saucepan. Stir on a medium heat until it begins to simmer gently, then whisk in the cacao powder, tahini or nut butter, maca, agave, coconut oil, salt and your choice of herbs and spices. If you are using creamed coconut, place the sealed bar in a bowl of boiling water for 5-8 minutes, to melt it before adding it to the pan. If you are using fresh herbs, chill flakes or cinnamon sticks, simmer for 15 minutes and sieve the mixture before serving, to separate them. When the cacao and tahini (or nut butter) have dissolved, remove from the heat and serve. Top with homemade coconut cream.

COCONUT CREAM

Ingredients:
1 Tin Coconut Milk
1/2 Teaspoon Vanilla
1/2 Teaspoon Agave or Date Syrup (may not need it as the drink is probably sweet enough)

Method:
Simply add all of the ingredients to a blender and blend until smooth - this will only take a few seconds. Transfer into a jar or container and set in the fridge for 1-2 hours until ready to serve.

+ It is best for make this in advance and store it in the fridge. However, you can spoon the mixture straight into the drink too, as it will all melt together in the end.

    PUMPKIN CHICORY LATTE WITH COCONUT CREAM

    Sugar Free, Drinks, Brunchdanielle coppermanComment

    Ever since I discovered Starbucks, Winter became even more exciting to me. I would await their limited edition Christmas menu, eager to get my freezing cold hands on a paper cup of sugary cream (with a hint of coffee). The gingerbread latte, toffee nut latte, eggnog latte and the almond hot chocolate are delicious, warming drinks especially for busy people constantly on the go. I used to order the toffee nut latte and would quickly go about eating the cream - encrusted with toffee sprinkles - before it had a chance to melt. This recipe, however, calls for homemade coconut cream which, in my opinion, is much tastier than the ‘squirty cream’ we all remember from out childhoods. This cream is thicker and doesn’t taste of the confinement of a metal can (or nitrous oxide). It is smoother, creamier and has a mild coconut flavour which is extremely tasty, but for those of you who don’t like coconut, it melts deliciously into the rest of the drink in no time, so you’ll hardly notice it once it’s dissolved. 

    Chicory - most commonly known as a leafy salad vegetable - has been curated into a tasty caffeine-free coffee alternative. It is roasted and ground into a granule-like consistency, and once hot water is added, dissolves into a nutty, earthy, warming, nourishing drink. Chicory has even been proven to aid digestion, so this drink is perfect enjoyed first thing in the morning to get your body working smoothly, and to satisfy your coffee cravings.

    INGREDIENTS
    1-2 Tablespoons Ground Chicory (available in most health food stores including Holland & Barrett)
    1 Teaspoon Maca
    1 Teaspoon Vanilla
    1 Teaspoon Cinnamon
    1/2 Teaspoon Nutmeg
    1 Teaspoon Coconut Palm Sugar
    250ml Pumpkin Milk (choose method below)

    Nut Milk Options:
    1 Cup Almonds soaked
    1/2 Cup Toasted Pecans (or nuts of choice)
    Pinch of Himalayan Pink Salt
    250ml Water
    1/2 Cup Pumpkin, chopped and raw
    3 Tablespoons Chia Seeds (optional)
    or
    250ml Shop Bought Almond or Coconut Milk
    3 Tablespoons Chia Seeds (optional)
    1/2 Cup Pumpkin, chopped and raw

    METHOD
    Start by making the pumpkin juice. Take your chopped pumpkin and juice it. If you don’t have a juicer, blend the pumpkin with 1 cup of water until smooth. Sieve the liquid to remove any large lumps of pumpkin, and set aside the juice. (If you used a juicer, set aside the juice whilst you make the milk)

    For the nut milk, place your soaked almonds, toasted pecans, salt, water and chia seeds into your blender. Blend on a high speed for 2-4 minutes until smooth. Pour the liquid through a jam straining bag or a nut milk bag, into a jug. Then transfer the milk back into the blender, adding the pumpkin juice. (If you are using shop bought, pre-made almond milk, simply blend together the milk and the pumpkin juice). Blend for 1-2 minutes until everything is smoothly combined. Pour the milk through a sieve into a medium saucepan and add the ground chicory, maca, vanilla, cinnamon, nutmeg and coconut palm sugar. Stir with a wooden spoon, simmering on a medium heat, for 12-15 to infuse the milk fully. When the chicory has dissolved and the flavours have combined, sweeten to taste and serve.

    TOP WITH
    A Generous Dollop of Coconut Cream (recipe below)
    Toasted Pecans
    Chia Seeds
    Cinnamon
    Coconut Palm Sugar

    COCONUT CREAM

    1 Tin Coconut Milk from the fridge (strictly the solid part only)
    1 Teaspoon Date Syrup

    METHOD
    Spoon the solid part of the coconut milk into a blender. Save the liquid for making smoothies, porridge or chia seed puddings, don’t let any into this recipe. Add the date syrup and blend on a low speed until the ingredients are combined smoothly. (You can, alternatively, place both ingredients into a bowl and mix, whipping vigorously, to combine the two). Pour into a bowl or container and place in the fridge to harden for 1-2 hours. Serve either in scoops (will need 2 hours to set) or as a double cream alternative (no need to set).

    HOT TODDY

    Sugar Free, Drinks, Brunchdanielle coppermanComment

    I first tried a hot toddy at a festival in Wales, in a tent, at a temperature below freezing. One sip and I soon forgot about my frozen feet and was in perfect harmony. This recipe does’t call for alcohol but as it’s christmas, you should feel very free indeed to add it in yourself (rum, whiskey or bourbon). This recipe is an excellent remedy for the winter months, containing immune boosting orange and medicinal ginger. One essential piece of advice for staying healthy this time of year is to always have a drink with you. Drink plenty of water to keep hydrated and hot, herbal teas to keep you warm, as well as fresh herb and spice concoctions to cleanse your body, nurture your immune system and flush out any toxins. If you have a cold or a sore throat, this recipe is soothing, warming and healing and promises to get you back in good health immediately. The cayenne pepper may seem a little outlandish, but this spice has been used for generations in treating ailments, such as flu, colds, migraines, headaches, heartburn, sore throat, tonsillitis, nausea and much, much more. It is an incredibly cleansing and detoxifying ingredient, so to get the most out of your toddy, be sure to include it. It is also known as a circulatory stimulant, which heats the body and kick starts the digestive system. Combined with honey, lemon and ginger, this drink is the ultimate detoxifying beverage, perfect to keep you functioning throughout the winter, or to relieve symptoms you may already be experiencing as an effect of the cold weather.

    INGREDIENTS
    Makes One

    1 Teaspoon Raw honey
    1/4 Cup Fresh Ginger Juice (see METHOD for a blended alternative, or use whole grated ginger to infuse the drink and then sieve it)
    1/2 Teaspoon Fresh Lemon Juice
    1/2 Cup Water
    1 Tablespoon Fresh Orange Juice, optional
    Pinch of Cayenne Pepper
    1/2 Teaspoon Ground Ginger
    1/2 Stick Cinnamon
    1/2 Teaspoon Nutmeg
    2 Cloves
    1 Star Anise
    Handful of Cranberries, to serve

    METHOD

    If you are making the ginger juice, start by juicing a few inches of fresh ginger, or if you don’t have a juicer, place the ginger and the water into a blender and blend until smooth. When your ginger is juicer or liquidised, transfer to a medium saucepan. Add the other ingredients and bring to the boil, then reduce the heat and simmer for 12-15 minutes, to ensure all of the flavours from the spices are absorbed. Add more sweetener if necessary, or more lemon if the mixture is too sweet. You can also add freshly squeezed apple juice for a sweeter drink. Add the alcohol, if using, and simmer for a further 5 minutes, then sieve the liquid into a jug and serve instantly

    COLD BREW CASHEW COFFEE

    Sugar Free, Vegan, Vegetarian, Drinks, Breakfastdanielle coppermanComment

    INGREDIENTS

    1 1/2 Cups Ground Coffee
    1 Cup Cashews, soaked for at least 4 hours
    2 Cups Filtered Water
    1 Teaspoon Vanilla
    1/2 Teaspoon Date Syrup or Coconut Blossom Nectar
    Pinch of Himalayan Pink Salt
    Cinnamon, optional

    METHOD

    To make the coffee, place the ground beans into a large jug or preferably an airtight, glass container or pitcher. Pour in 3 1/2 cups of filtered cold water and stir to combine. Cover with cling film or seal an airtight container with the lid and let sit for 12 hours, or up to as long as 1 1/2 days. The longer it brews, the stronger the flavour. 

    When the coffee has brewed, lay either a coffee filter if you have one or simply a sheet of kitchen roll over a fine sieve. You could also use a nut milk or jam straining bag, but the filters and kitchen roll ensure an entirely smooth result. Work with a small amount of the coffee at a time - as you will likely have to use several sheets of kitchen roll or several filters once they become too wet. Bit by bit, pour the coffee through whichever method of filter you are using, collecting the strained coffee in a jug or a bowl beneath. Repeat until all of the coffee has been strained. Discard of the ground coffee grains and rinse the container, returning the strained coffee to it for storage. Store in the fridge.

    For the cashew milk, place the soaked cashews and water into your blender and blend on a high speed for 2 minutes. Pour through a nut milk or jam straining bag into a jug. Squeeze and massage the nut mixture to extract as much 'milk' as possible. Rinse the blender and return the strained milk to it, adding the vanilla and sweetener and any other flavours you decide to use. Blend for a further 30 seconds and transfer to a bottle or an airtight liquids container. Chill before using, or if you are enjoying your latte warm, enjoy straight away. Simply heat the cold brew coffee in a small saucepan and whisk in the milk once the coffee becomes hot. Remove from the heat and stir vigorously, then enjoy.

    For an iced cashew latte, pour the cold brew coffee over some ice cubes followed by as much milk as you'd like. You can also blend the two together with the ice cubes for a 'frappe' consistency.