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NEW RECIPE!! . Sticky Peanut Tofu with Ginger + G

NEW RECIPE!!
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Sticky Peanut Tofu with Ginger + Garlic Bok Choy.

This has to be one of my fave recipes to date! It tastes like a naughty take away but it’s full of the good stuff like protein packed tofu, liver loving bok choy and anti inflammatory ginger and garlic.
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Why does peanut butter taste so insanely good on EVERYTHING?!
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Head over to the link in bio for the full recipe along with science backed health benefits of the dish 🙌🏻. I think you’ll agree that this one is a winner! If you make it, don’t forget to tag me as I LOVE seeing your creations!
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Sending much love 🖤. Erica x

JUST FOR FUN 😃 . Swipe across ➡️ can you SP

JUST FOR FUN 😃
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Swipe across ➡️ can you SPOT THE DIFFERENCE in these two photos???
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First person to write the correct answer in the comments wins!! 🏆(Not sure what exactly but it’s a small victory worth celebrating)😆
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Thought I’d turn my mini fruit n veg haul into a little game. Shall I do more of these? 🍎🥑🥦
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Erica x

SLEEP + IMMUNITY . I hope you’re all well and ad

SLEEP + IMMUNITY
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I hope you’re all well and adjusting to a slightly different way of living. We are all in this together and I feel there is a real sense of collective support, which is a wonderful positive to take from this 🖤.
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Over the next few days I’d like to share with you some nutrition and lifestyle tips with a focus on supporting/balancing the immune system.
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I’m kicking off this 3-part series with the subject of SLEEP and I hope these little nuggets of info inspire or help in some way.
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Getting an adequate amount of good quality sleep is absolutely fundamental to maintaining optimal health. Poor sleep and a disrupted sleep cycle can have a huge impact on our immunity and leave us susceptible to infectious agents.
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Natural Killer (NK) cells (type of immune cell) work to control viral infections and studies have shown that just one night of sleep deprivation can reduce NK numbers in the body and impair their activity.
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Also, during periods of sleep deprivation and stress, levels of cytokines (inflammatory chemicals) are elevated causing systemic inflammation.
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➡️Swipe across for some top tips on how we can improve our sleep habits to ensure our immune system works efficiently in order to maintain a healthy life.
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I hope you find these tips helpful. Any questions or additional tips you’d like to share? Please leave in comments below. I’d love to hear from you.

Sending all my love

Erica x

POTATOES!! 🥔 . A simple little crowd pleaser. I

POTATOES!! 🥔
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A simple little crowd pleaser. I love to pimp up the humble spud and let it take centre stage ✨This recipe is simple but the seasoning/dressing options are endless. Hope you like this one!
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INGREDIENTS
1.5kg Maris piper potatoes
2 Tbsp olive oil
1 tsp Himalayan salt
Black pepper

METHOD
1. Preheat the oven 180°
2. Slice the potatoes to 3mm thickness using a mandoline if you have one! Place the potatoes slices in a large bowl of cold water to remove excess starch. Drain the water and place the slices onto a clean tea towel. Pat down to remove excess water.
3. Add the slices to a large bowl with half the olive oil. Add salt and pepper and combine until all the slices are coated.
4. Place the slices in a baking dish or cast iron skillet pan then brush on the rest of the olive oil on top and add more seasoning.
5. Bake in the oven for 50-60 mins until they’re soft in the middle and the edges have crisped up nicely. You can enjoy these delicious pots on their own or as a side to any meal.
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Erica xx

• m i n i p a n t r y • . Simple pleasures co

• m i n i p a n t r y •
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Simple pleasures come in the form of handmade ceramics and jars of food. I’m a simple creature really and this shelf makes me smile every.single.day 😊.
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From left to right:
Rolled oats
Lentils
Camargue (red) rice
Red split lentils
Quinoa
Freekeh
Buckwheat
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That’s a little bit of happiness stacked on a shelve right there! Dreaming of a full on walk in pantry one day 🙌🏻.

• QUINOA & SPINACH DAHL • Protein packed, ant

• QUINOA & SPINACH DAHL •

Protein packed, anti inflammatory and dammnnnn tasty this one! I’ll be posting the recipe soon 😊
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Next up I’m thinking of making a sweet potato or squash dahl for an extra hit of beta carotene- my fave skin loving antioxidant 🧡. What variations of dahl have you tried?

Erica x

• FEED YOUR SKIN FROM WITHIN • Calling all po

• FEED YOUR SKIN FROM WITHIN •

Calling all podcast lovers!! I’m so excited to share with you the latest episode of the Get Your Glow Back podcast hosted by the wonderful @madeleine_shaw_ .
I’ve been a huge fan of her inspiring show since it first landed and was thrilled to be invited on as a guest to discuss all things nutrition, lifestyle and skin health😊. We chatted about my journey with my own skin struggles with acne in my 20’s, how I went from the conventional route to a fully holistic one to heal my skin and how it led me to train as a nutritional therapist and specialise in skin health.

We covered the reasons why nutrition and lifestyle choices play a major role in the condition of your skin, with a special focus on: ➡️ the skin-gut axis. Healthy gut = healthy skin. ➡️ sleep, the circadian rhythm and why it’s so important for healthy skin. ➡️ how we can protect our skin from pollution and oxidative stress. ➡️ how hormonal imbalances can manifest as skin complaints. ➡️ how stress can impact on our skin health. ➡️ top nutrients for healthy glowing skin. ➡️ skincare tips and skin rejuvenating treatments.

I absolutely LOVED chatting away with Madeleine about this topic I’m so passionate about ☺️.
Thank you so much for having me on your show!🧡🧡🧡. If ya fancy a listen to this..podcast link in bio!
Also..if you haven’t subscribed to the show yet, I highly recommend it so you don’t miss an episode! ✨

S U N D A Y. It always has been my favourite day o

S U N D A Y. It always has been my favourite day of the week and I love it just that little bit more when the weather is pretty wet & wild.
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So it made me want to cook a quick veg broth and here it is! It took no time at all and is full of the good stuff, including teeny tiny star shaped pasta⭐️.
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I just made this recipe up with bits I had in the cupboard/fridge but having some good quality vegetable stock paste to hand makes all the difference! I made a big batch of the paste and will be posting the recipe soon but in the meantime... here is the recipe for this delicious soup!
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INGREDIENTS
1 carrot ~ sliced
1 small sweet potato ~ diced
1/2 fennel ~ fine sliced
1 cup broccoli ~ chopped into small pieces (I used purple sprouted broccoli)
2 tsp veg stock paste or 1 stock cube
4 cloves of garlic ~ sliced
1 litre of water
1/2 cup of tiny pasta shape (eg. Orzo)
1 Tbsp olive oil (and some extra for drizzle)
Few sprigs of fresh dill for garnish
1/4 tsp salt
Black pepper to season

METHOD
1. Heat the olive oil in a large saucepan over medium heat. Add the garlic and cook for a minute or two. Then add the sweet potato and cook for 2-3 minutes.

2. Add the water along with the veg stock and the carrots. Turn up the heat and bring to a boil then let simmer for 5-10 minutes. Add some salt and pepper to season.

3. Add the broccoli, fennel and pasta and cook for a further 5-8 minutes until the pasta cooks (check packet times too). 4. Ladle into large soup bowls and top with a drizzle of olive oil and some fresh chopped dill. Season with more salt and pepper if needed. Enjoy this big fat hug in a bowl!

Wishing you a snuggly Sunday eve!

Erica x

• NEW RECIPE • Peanut Butter & Coconut Oat Co

• NEW RECIPE •

Peanut Butter & Coconut Oat Cookies! ✔️dairy free
✔️gluten free
✔️vegan

I munched my way through these babies for a whole week! Recipe yield: 30-35! 🍪. Peanut butter is like crack for me and spooning it out the jar in my opinion is totally acceptable! Anyone else feel this way?

Team it up with coconut and you have a marriage made in heaven🥜🥥🙌🏻. They make the perfect ‘grab and go’ snack and if you’re feeling extra indulgent, I highly recommend spreading some extra peanut on top. Delish!

INGREDIENTS
Dry Ingredients
90g / 1 cup rolled oats
45g / ½ cup oat flour
50g / ½ cup ground almond
50g / ¼ cup coconut palm sugar
100g / 1 cup desiccated coconut
½ tsp baking powder
½ tsp bicarbonate of soda
1 tsp ground turmeric
½ tsp ground cardamom
¼ tsp salt

Wet Ingredients
250 / 1 cup unsalted peanut butter (you can use crunchy or smooth. I used crunchy!)
50g / ¼ cup melted coconut oil
85g / ¼ cup maple syrup
2 flax or eggs (ground flax or ground chia and water – see method)
1 tsp vanilla extract

METHOD
1. Preheat oven to 180°/160° fan/gas 4. Line 2 baking trays with parchment paper.

2. Start by making the flax or chia eggs. Using a whisk, mix together 2 tablespoons of ground flax/chia with 6 tablespoons of water. Set aside for at least 10 minutes.

3. In a large bowl, mix together all of the dry ingredients making sure they’re all combined.

4. In another bowl, whisk together all of the wet ingredients and then add this to the dry mix. Combine together with a spatula until it’s well incorporated.

5. Spoon roughly 2 tablespoons of the mixture and between your palms roll into a rough ball. Place on the lined baking tray and press down gently with a fork until it forms a cookie shape. Repeat this process until you’ve used up all the mixture. It should make around 30 cookies!

6. Place in the oven for around 10-12 minutes until they start to turn a light golden brown around the edges.

7. Remove from the oven and place on a cooling rack. They’re delicious warm or cold. These cookies will keep for up to a week in an airtight container. Enjoy!
Erica x

• S K I N A-Z • e p i g a l l o c a t e c h

• S K I N A-Z •

e p i g a l l o c a t e c h i n g a l l a t e
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Have you ever wondered why Buddhist monks remain so youthful? It might be down to the copious amounts of green tea they consume! Read on.
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Green tea (Camellia sinensis) contains naturally occurring compounds called polyphenols, acting as potent antioxidants. It is produced from fresh leaves in a way that preserves the antioxidant potential unlike black tea where a high degree of oxidation (Destroying antioxidants) occurs.
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Catechins make up some of the polyphenols present in green tea and the most abundant one being EGCG (epigallocatechin-3-gallate), which has been extensively researched in relation to skin health and provides many benefits when consumed as a drink or topically applied.
Here are some of the benefits of EGCG:
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Reduces sebum production and inhibits growth of p-acnes (the bacteria responsible for acne).
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Can inhibit the enzymes collagenase and elastase, which are responsible for the break down of collagen and elastin (needed for skin structure and volume).
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The anti cancer properties of EGCG have been widely studied. It has the ability to inhibit skin tumour growth.
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A human clinical study shows that topical application of 1 and 5% EGCG significantly improves acne in 8 weeks.
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Green tea also has an anti-androgen effect. EGCG inhibits the enzyme that coverts testosterone into DHT, a potent androgen and key player in acne severity.
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So next time you make a brew of the green stuff, just remind yourself of what magic it’s doing for your skin 😊🍵. Enjoy!

References in comments 👇🏻

Well hello 2020! 💫 I’m back on the grid after

Well hello 2020! 💫 I’m back on the grid after a little break.
Where the hell did 2019 go?? Why does time pass by at lightening speed the older you get? Apparently it’s not a myth and can be explained by science!😳🤔
Stepping away from the daily grind is always a great way to gain some perspective, do a spot of reflecting and a little deep dive on what you’d like to create more of in your life and equally, what you’d like to let go of or what no longer serves you.
For example, I would like to create even more creative expression, be it from dancing my socks off to painting my shed! Pretty much anything creative is a hell yes for me.
I’m letting go of THINGS. Material things I do not need or desire anymore. Had a big charity clear out before Crimbo and it felt goooood. Also letting go of worry and stress (most of it anyway!) as it serves no purpose. 👋🏻 Instead of new year resolutions which I’ve never really got on board with, I like to set intentions, making them drivers behind my decisions & actions throughout the year.

Coincidentally, they happen to all begin with the letter C!
Connection 🤝~ make new connections, strengthen existing ones, listen with intent, reach out.
Community 👭 ~ to nurture and build community both online and offline.
Clarity 🤓 ~ maintain a clear vision around my goals and dreams and have a shit load of fun in the process. 2020 vision!
Creativity 👩🏻‍🎨 ~ to make, create & express. food for my soul.
Change 🌍 ~ to continue to make small changes to protect our beloved planet.

Well, I’m a wee bit excited about this year folks 💃🏻 What intentions have you set for the year?

Happy new year you beauties!

Erica x

• 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

© Naturally Nourished 2019