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• m o r n i n g g l o r y • Are you a mornin

• m o r n i n g g l o r y •

Are you a morning person or a night owl? 🦉.
I’m a bit of both but I’ve been loving an early rise these days (5.30/6am) and here’s why.. ALL IS CALM. There’s something about this time that feels extremely peaceful and it feels like I’m the only one up and everyone else is still sleeping. I’m sure that’s not the case but I do feel that the energy is still and not as frantic. I’m pretty sensitive to the energy of others and London!

I’m not saying it’s an easy thing to hop outa bed, especially in these colder, darker months but once I’ve dragged my groggy ass out I absolutely LOVE this time to myself, no distractions, just stillness, dim lighting and a little bit of bird song thrown in. It’s bliss👌🏻 Then comes the coffee... ahhhh the coffeeee☕️This also helps me get up as I just love the ritual of making a fresh coffee every morning. I then have a good old stretch out and wake up my sleeping limbs and then I plonk myself on my sofa, sip my coffee in pure silence and appreciate the moment.
Once I’ve woken up a little I’ll write a list of to-dos for the day📝
I’ll sometimes do a quick meditation or listen to a podcast to inspire me and set me up for the day.

Once you’re up and out of bed it’s totally worth it I promise (unless you just can’t bear mornings). If I don’t allow this time to be still before I start my day I’m rushing about all over the place and that for me is a bad way to start any day as it keeps me in fight or flight, then I struggle to wind down. Slow and steady wins the race remember 🐌😉 Does anyone feel the same about early mornings? ☺️ Erica x

• NEW RECIPE • Curried Pancake Wraps with a C

• NEW RECIPE •

Curried Pancake Wraps with a Creamy Chickpea Filling.

A super simple mid-week protein rich recipe for ya! Lightly spiced pancakes with a delicious yogurt & chickpea filling.
They’re great for take to work lunches too. Fill the wraps with anything you fancy!

You can find the full recipe if you head to the link in bio. Enjoy!

Erica x

WEEKEND PLANS Glass of 🍷 (or 2,3) with a frien

WEEKEND PLANS

Glass of 🍷 (or 2,3) with a friend
Pottering
Cooking
Taking pictures of food 🍲📸
More pottering
Watching ‘The Game Changers’ - anyone seen this? It’s been highly recommended so I’m getting involved!
Finishing the brilliant book I’m reading
Working on an exciting new project
Pottering..... and some more pottering. Who else loves a good potter? Tell me, what are your simple pleasures in life?

Wishing you all a wonderful weekend!

Erica x

Avo toast....It’s an oldie but a goodie 🥑

I’ve simply mashed a super creamy avocado and added finely chopped fresh dill, wholegrain mustard, lemon and salt.
Whacked it onto some toasted sesame bread and jobs a good’n. Simples.

Erica x

• S K I N A-Z • v i t a m i n d Vitamin D,

• S K I N A-Z •

v i t a m i n d

Vitamin D, also known as the sunshine vitamin plays a crucial role in the management of skin diseases such as eczema, acne, psoriasis and even some skin cancers.
Here are some nuggets of info on the relationship between vitamin D and skin health:
It acts as an antioxidant within our skin cells protecting them from UV radiation.
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Studies have shown vitamin D to be effective in improving and in some cases complete clearance of psoriasis. Topical vitamin D has also shown great results.
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Vitamin D also has the potential to suppress inflammatory responses and therefore supplementation can also be an effective tool to relieve eczema and acne eruptions.
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Vitamin D can also speed up the production of antibacterial properties, which can prevent skin infections occurring.
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There is also a link between vitamin D and coldsores (herpes simplex virus). Vit D has been shown to activate cathelicidin, an anti microbial molecule, which fights against the virus. Low vitamin D levels can leave you susceptible to coldsore breakouts.
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Low vitamin D status has also been linked to many autoimmune conditions with vitiligo being one of them and vitamin D therapy has shown to be effective in the treatment of the disease.
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Vitamin D deficiency can be quite common, especially for those living in the northern hemisphere and therefore, taking a supplement (D3 is the active form of vitamin D) can ensure you’re getting adequate amounts throughout the winter months. As it is a fat-soluble vitamin, our body stores it in our fat tissues therefore excessive doses can build up to toxic levels. It is advisable to get your levels tested first.
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Only a few foods actually contain vitamin D. They are: oily fish such as sardines, herring, tuna, mackerel, salmon, anchovies, along with eggs yolks, mushrooms and liver. So exposure to UV sunlight remains the main route to obtain vitamin D, accounting for 90% of our vitamin D replenishment.
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So that’s the relationship between vitamin D and skin health in a nutshell. If you have any questions please DM me and I’d be more than happy to answer. 😊

Erica xx

Mmmmmm, I think tonight calls for my warming, nour

Mmmmmm, I think tonight calls for my warming, nourishing squash and kale curry with cauliflower rice. Cauli is part of the cruciferous family as is broccoli, sprouts and a whole load of other veg! It’s a powerhouse of nutrients especially beneficial in aiding your poor overworked liver in removing all those toxins we are exposed to on a daily basis!

Also, we are entering (dare I say it) pre Crimbo party season so these cruciferous foods can help with the dreaded hangover! I promise (kind of) 😉

Have a good evening lovely people!

Erica xx

That feeling when you realise the weekend is over.

That feeling when you realise the weekend is over. 👎🏻 This one has been pretty wholesome which was much needed after the last! Balance right?! ⚖️ Today I caught up with a wonderful old friend who I’ve not seen in nearly 5 years and it was like no time had passed at all! The day was all about great convos, great wine, reminiscing, laughter and a new incredible pub discovery, which always excites me! 👍🏻 I bloody love Sundays I do 🧡

How would you describe your perfect Sunday?

Erica xx

How very British of me to talk about the weather b

How very British of me to talk about the weather but it’s seriously making me want a big bowl of this right now👆🏻 I feel a batch cooking sesh coming on! This turmeric coconut dahl is the perfect nourishing comfort food! Add a large dollop of yogurt for maximum deliciousness😋

Recipe on the blog!

Have the best weekend lovely people.

Erica xx

Random bowls of fridge-raid finds and leftovers ne

Random bowls of fridge-raid finds and leftovers never seem to disappoint!
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Who else loves a bit of randomness when it comes to creating meals?
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In this bowl: roasted carrots with a mint & tahini dressing, freekah, sautéed carrot tops with garlic, tomato, avocado, hummus, roasted hazelnuts and coriander. Delish!
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It’s Friiiday!! Enjoy the weekend you lovely lot! 🤗

Erica x

• RECIPE • Turmeric + Chili Hasselback Potato

• RECIPE •

Turmeric + Chili Hasselback Potatoes!! A fine way to pimp up the humble spud and transform it into a showstopper 🥔🌟 If ya fancy the recipe follow the link in bio.. Erica x

Made this pie for the fam and it was a total frees

Made this pie for the fam and it was a total freestyle situ so I didn’t write the quantities down 🙈 oops!

What I can tell you however, is that is was pretty damn delicious and listed below are the ingredients I used to create it...
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Carrots, spinach, puy lentils, courgette, sweetcorn, halloumi. The sauce is a bechamel I made with oat flour, oat milk & butter, veg stock and Dijon mustard.
The top is mashed potatoes mixed with a little oat milk and butter to make into a creamy purée. I stuck it in the oven for 30 mins at 170fan. I then grated some Parmesan over the top and stuck it under the grill until it went crrrrrrrrispy!😋
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So.. here is my freestyle veg, lentil & halloumi pie 🥧 👌🏻The fam were fans!

Hope you’re all having a chilled Sunday eve!

Erica x

It’s WORLD MENTAL HEALTH DAY today and so I want

It’s WORLD MENTAL HEALTH DAY today and so I wanted to share my musings with you.

Life, as we know is a zigzaggy, up and down journey and we will all be dealt with hardships along the way. We will have days where we feel ecstatic and a little like a super hero 😃💪🏻 and then there will be days where we just can’t face the world 🙈

I know it’s easier said than done and we’ll all have our own individual coping mechanisms but here are some things that really work for me if I’m feeling below par.

1. 🛠 Develop a mental health ‘tool kit’. Try out different techniques to pull you out of a lull or stop any unhelpful thoughts. Cognitive Behavioural Therapy (CBT) is great for this and is offered on the NHS so please go to your GP and make the most of this service available to you. I’ve used this form of therapy myself and it trained me to develop certain ways of thinking, creating new neural pathways and rewiring my 🧠 You have to put it all into practice though but it works!
2. 👭 Talk to friends and family about how you’re feeling. You know the ones who’ll hold a safe, non judgemental space for you and have your best interests at heart.
3. 🚫 Know that it’s more than ok to cancel plans no matter how important they seem, your mental health holds more importance and if you’re not feeling up to a social event because you’re feeling out of sorts make that decision to honour yourself and your health and don’t feel guilty for looking after no.1!
4. 💃🏻 Dance like no one is looking. Let loose! Personal disclosure: I do this A LOT. In my living room. It lifts my mood 100 fold because dancing feeds my soul, gets me flying high on endorphins and allows me to be in the present moment. Also, I’m a frustrated ballerina!
5. 🤣 Laughter is another antidote to feeling blue. Belly laughing is THE BEST!! Hang around with hilarious people, create a ‘funny folder’ on your phone! Save silly memes and videos you come across and dip in when you need a lift! Watch a comedy.. it all works for me!
6. 🌱 Find solace in the fact that there is a way out of the darkness and that these days can be a wonderful time for reflection and personal growth.
CONTINUE READING IN COMMENTS 👇🏻

• NEW RECIPE ON THE WEBSITE • Roasted Purple

• NEW RECIPE ON THE WEBSITE •

Roasted Purple Carrots with a Tahini & Mint Dressing & toasted hazelnuts 😋

This makes a wonderful little side dish and it’s super easy to throw together! Please note: if you don’t have the rainbow carrots to hand, regular orange carrots also work! 🥕
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Follow link in bio for the full recipe! ✌🏻 Erica x

• NEW ARTICLE • The gut and the skin are orga

• NEW ARTICLE •

The gut and the skin are organs with crucial immune and neuro-endocrine roles and are uniquely related in purpose and function. The intimate relationship between these organs is referred to as the “gut-skin axis” and numerous studies have linked gastrointestinal health to skin homeostasis.
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Head over to the @thesecretlifeofskin blog where you can find my latest article on this fascinating topic. You’ll learn about: • The relationship between the gut microbiome & skin health • Altered gut function and associated skin disorders such as acne, psoriasis & eczema (atopic dermatitis) • The microbiome of the skin and how it works in synergy with the microbes living in your gut • The role of probiotics & prebiotics in skin health • Probiotics in skincare

The key take away message is:

HEALTHY GUT = HEALTHY SKIN

Really hope you enjoy the read and as always, if you have any questions, please DM me 👋🏻 Erica X

Hope you’ve all had a cracking weekend! I’ve b

Hope you’ve all had a cracking weekend!
I’ve been feeling a little under the weather so I’ve used the last two days to get on top of life (might need a bit longer come to think of it..)
I’m queen of pottering. Maybe as I find it flippin hard to sit still and fully relax!!
Anyway, got a ton of jobs done and feeling rather content.
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Part of my contentment (smugness) comes from this food I prepped for the week ahead and satisfyingly packing it into glass containers to store away in the fridge.
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Dunno about you but sometimes I cannee be bothered to cook (as much as I love it!) of an evening when I’ve had a long day so that’s where meal prep comes in and saves your ass. You can mix n match throughout the week. I’ll be using this spread to put in my lunches too. It’s a great way to use up any bits lurking in the fridge/cupboards so you don’t waste anything.
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From top left:
Steamed broccoli
Green lentils
Steamed green beans
Grilled halloumi
Quinoa
Roasted new potatoes with turmeric & black onion seeds
Bircher muesli (for breakie)
Roasted chili sweet potatoes
Stewed apple & cinnamon
Pea, edamame & horseradish purée
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Tell me, what do you prep for the week ahead and does it fill you with the same immense satisfaction & joy???? 💃🏼

• N E W R E C I P E • Cavolo Nero, Roasted C

• N E W R E C I P E •

Cavolo Nero, Roasted Courgette & Chili Linguine

I often have a hankering for a big bowl of steaming pasta with a ton of parmesan, going in for seconds (definitely seconds) sometimes thirds then laying on the sofa in a food coma! 🐷
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I frequently make a simple garlic & chili linguine however with this one I’ve added some veg into the mix to maximise nutrient intake! (Having said that, my simple version is da bomb!). To make this dish vegan just omit the parmesan!
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Anyway, this one ticks all the boxes and I think you just might like it 😉.
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For the full recipe and list of health benefits this dish offers, follow link in bio. Enjoy!
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Here’s a nutritional nugget to get the juices flowing:
Lutein is a carotenoid present in green leafy veg and high concentrations can be found in Cavolo nero... It can decrease the erythema (red skin) induced by UV- light and has the ability to filter blue light (computer screens and phones and the sun!), which causes lasting damage to the skin. Upping your intake of Cavolo nero prior to going on holiday could be very beneficial and provide extra skin protection against the suns rays.✌🏻 Erica x

© Naturally Nourished 2019