Wellnessly Kintsugi

WELLNESSLY

CARE, HEAL, COOK, LIVE, ENJOY

Wellbeing: The Kintsugi way

Kintsugi means to ‘join with gold’. In Japan, it is a traditional way to repair broken ceramics, celebrating imperfections rather than hiding them. To the Japanese, when an object of pottery is broken, rather than discarding it, the cracks are highlighted before beings meticulously shaped back together to look even better than before.

In a world that so often makes us feel irreparably broken Kintsugi Space on Abu Dhabi’s Al Reem island is applying the principles of kintsugi to the narrative of women’s lives and is proving to be a much-needed panacea for the modern woman. This female-only club, a sanctuary in which to rest, repair, reset, and renew, brings together a community of internationally-renowned wellness practitioners, well-being artists, healing souls, progressive therapists, inventors, scientists, and coaches. It offers a fresh approach to life that is all about celebrating our human flaws and life’s fragility so we can learn and grow, while becoming even more beautiful and wise as we do.

After all, we are living longer than ever before and we were not created to remain eternally untouched by the challenges we face along the way. But, for some reason, as women we expect and often demand nothing less than perfection from ourselves. We feel compelled to be some form of perfect: to look and live a certain way, to have achieved certain things by a certain age, to be a good wife, mother, daughter, sister, friend and this pursuit of perfection denies who we really are at our deepest level.

At Kintsugi, we want all women to awaken, to come off autopilot and abandon the search for perfection, and instead look to live a life that is conscious and deliberate. A life that is epic in its ambition and in its inevitable successes and failures.

Living consciously affects many areas. In this book we explore the ones that we believe will make the biggest difference to your life. Life is precious and Kintsugi is about finding joy in small everyday moments by eating delicious seasonal foods, taking better care of our bodies through our comprehensive menu of healing therapies and becoming a more embodied being vibrating at the optimal internal frequency. We take a holistic approach to wellness that honors individuality and celebrates interpersonal bonds. To become a part of our world is to join a movement, a movement that constantly works to support and empower those all over the world, helping each in our global community to find their new frequency.

At Kintsugi we don’t promise perfection; but what we do commit to is helping you make the best of who you are so you can avail of the unique gifts you were born with. This book is about celebrating all aspects of who we are and, combined with our unique wellbeing approach, guiding us towards a higher, healthier and better frequency where life feels easier, happier and more joy-filled.

‘Realise deeply that the present moment is all you have. Make the NOW the primary focus of your life’

– Eckhart Tolle

Introduction

Creating a meaningful life

In 1965, an American electrical engineer named Gordon E. Moore predicted that the power of computers would double every eighteen months or so, while simultaneously becoming more and more affordable. Moore’s law will come as no surprise to anyone on their twelfth new phone or laptop in as many years – technology moves quickly and is not in the least concerned if we have had enough time to catch up or not.

The past century has seen immense progress and propelled humanity into an era that our minds and bodies simply haven’t been able to catch up to – WH Auden’s Age of Anxiety in full technicolour. Setting an alarm overrides our natural circadian rhythm, but that doesn’t mean it’s no longer there.

This digital gold rush has ushered in at least as many problems as it has solved: emails have untethered us from the office 9-5, yet glued us to our phones 24/7. We can order our food shopping while commuting to work but we can also get our credit card details stolen without realising. We can talk to our family on a screen anywhere in the world, see their holiday photos in real time and know exactly what is happening at any point in their day if we wish and yet we cannot hold them close or breathe in the smell of their kitchen, let their nervous system meet with our own unless we are physically present. To put it simply, our humanity cannot be upgraded.

There is a cruel paradox to be found within life in the twenty-first century: we have millions of time-saving apps at our disposal and yet we’ve never felt busier; we have countless ways to connect yet as a society we’ve never felt more lonely; we have more choice than ever and yet it’s harder than ever to make one.

The truth is our brains crave simplicity. They need it. Technology can absolutely be harnessed to our great advantage, but an ever-increasing array of choice is counterproductive when it comes to making a decision. When we are presented with too many options, our brain shuts down like an overloaded circuit (this can be seen clear as day on any fMRI). This is why highly successful people often wear a self-imposed uniform – think of Steve Jobs with his black polo necks. They choose to simplify basic choices in order to avoid decision fatigue; what we call ‘refusing to major in minor things’. This book will help you to sort out the many ‘minor’ things, freeing you to spend your energy on those that matter.

At Kintsgui, we truly believe that one of the worst things that can happen to any of us is to leave this world with our potential fully intact, box-fresh and never used. Never doubt that you can make a difference, whether by starting a revolution, raising a thoughtful child or simply planting a garden for others to enjoy. We can all leave the world a better place than we found it.

The psychologist Abraham Maslow developed a seminal theory on human needs, placing them in a hierarchy of importance, to create a shape of a pyramid. Each basic need was a building block upon which more complex needs could rest. The basic needs were ones categorised by deficiency – we would immediately feel their lack – such as air, water, food, shelter and connection to loved ones. Once these are met, we can focus on the ‘growth’ needs – self-esteem and acceptance – until we can reach self-actualisation; our purpose for being. When you find this purpose, you will see life open up in new and beautiful ways.

We believe that, for many different reasons, women got the message that the only way up the pyramid is to be perfect: to tick every box, to please as many people as possible, all while looking fabulous and smiling. And while we’ve come a long way in a short space of time, there are still many burdens that fall disproportionately onto women, from doing more unpaid work to shouldering the responsibility of care for others.

So how do we find our way to the top of Maslow’s pyramid? How do we empower ourselves and others to effect positive change? For us, it is all about acceptance, true acceptance of who you are at your very core; your strengths, your weaknesses, your dreams, your potential. When you find this, everything gets easier. Boundaries appear, unhealthy habits become easier to manage and self-care is no longer optional, but essential.

Ultimately it is our job to protect and prioritise ourselves, to love ourselves completely and without judgement. We often manage easily to protect others, to set boundaries for children, partners and friends, but who is protecting us if we won’t?

As every airline will tell you, you need to ‘put on your own mask’ before helping others. You can’t pour from an empty cup. This book will help you to fill your cup.

‘Everything in life is speaking in spite of its apparent silence’

– Hazrat Inayat Khan

A Kintsugi approach in the kitchen

By chef Alice Coulson

Eating seasonally makes sense for many reasons. Gone are the days when a tomato in winter was a rare sight and we had to wait until spring for strawberries, but I often wonder what we sacrifice when we buy food out of season. A tomato grown in a greenhouse will never taste the same as one grown in summer, or in the Mediterranean climate. Fruit and vegetables are at their best when they are in season and make for much more enticing and nourishing meals. When ingredients are local, seasonal and at their best, you don’t need to be an expert chef to spin them into an extraordinary meal.

At Kintsugi Space, we understand the importance of a good diet for health and wellness. We are all big believers in the immortal words of Hippocrates: ‘Let food be thy medicine and medicine be thy food.’

In our fast-paced world, it has become more important than ever to slow down when eating. It is important to take the time to be in the kitchen and to enjoy the process of buying ingredients, knowing where they came from, and cooking with love and care.

We must consider, too, the environmental impact of eating. It is in all of our best interests to reduce the amount of imported food that we eat. Happily, when you have the right recipes, this is no great sacrifice. Wherever you can, buy organically.

In these recipes, we have focused on creating simple yet tempting menus with bold flavours and minimal fuss; dishes that place ingredients at the heart of everything. I cook with no grains and little dairy, bar a few white cheeses and Greek yoghurt, and focus on healthy fats that are essential for a supportive diet – and that keep us out of the snack drawer.

Developing these recipes, we paid attention to core Ayurvedic principles, using only fresh, seasonal and local ingredients and spices that are known for their health-giving properties. Each dish has a careful balance of the six tastes of Ayurvedic philosophy: sweet, sour, salty, pungent (chilli), bitter and astringent. The result: nourishing meals that leave you completely satisfied.

And those results speak for themselves.

FINALLY SPRING

‘The beautiful spring came; and when Nature resumes her loveliness, the human soul is apt to revive also’

– Harriet Ann Jacobs

Each year, spring arrives like a promise, a reward for enduring the chill of winter. As we move gradually from the winter solstice, we are gifted more light, more time and more energy.

Cold days begin to soften, slowly at first, before surrendering to the ever-strengthening sun. The world is bathed in a sweet, lemony light that encourages all in nature to gently awaken into this most optimistic of seasons. While summer is rich abundance, spring is pure, life-affirming potential. Everything is to come and there is a unique joy in this anticipatory feeling. It is the packing before a holiday, the crafting of an itinerary for happy days ahead. There is no need to rush, no carpe diem , no hibernation – just time to potter and plan and feel supported as the world provides for you.

Now is the time to step outside and turn your face to the sky. Embrace the changeable weather, go barefoot and feel the ground beneath your feet, pulsing with life and energy. Notice the bees and insects visiting the blossom and the spring flowers. Sit in a forest and feel the energy surrounding you.

This is the time to plan, to plant, to take up a new skill. It is the time to transform your home – to throw open the windows, invite the fresh air in and take a deep breath. It’s the time to organise, to create new routines and to set your intentions for the year.

When it comes to cooking, exchange the heavy, grounding recipes of winter for lighter ones, bursting with the fresh fruits and vegetables that are popping up around you. Nourish your body with the ingredients that are growing in abundance and eat as colourfully as you can to reset your digestive and immune system for the year ahead.

Good mornings

The opening paragraph of your day, a peaceful early morning can be a joy unlike any other. The world feels magically still. The lines of communication are not yet open. You can breathe deeply and slowly, knowing you have the whole day ahead to achieve whatever you set your mind to. Rarely do your thoughts and feelings enjoy the space that they receive during a moment to yourself before the rest of the world wakes up.

A great start sets a direction for the day. The way you wake is a strong indicator of the type of day you’re going to have and, by extension, a strong indicator of the quality of your life: the days become months, the months become years. Mornings are also when we are at our most productive.

A great many successful, inspiring people practise positive morning rituals, consciously beginning every day the same way. Tony Robbins follows a ritual of Kapalbhati Pranayama breaths, while expressing gratitude and praying for help and guidance throughout the day. Oprah Winfrey begins with meditation and exercise, before a gentle morning walk to ‘tune herself in’.

Taking time out in the morning is a theme across different cultures. Sweden has gökotta –gök meaning ‘cuckoo’ and otta meaning ‘early morning’ – where whole communities rise at dawn and gather in nature to listen to the first birdsong. Buddhist monks often wake at 4am to wash and practise bodhicitta , a meditation that recognises the interconnectedness of all beings and opens the heart and mind to all around them. In Japan, ikigai – a reason for being – asks us to stop and find joy in the little things, being present from the moment we open our eyes.

Mornings are about choosing who we want to be. Will that person embrace and reflect calm or chaos? Do we want to be someone who hits the snooze button three times – which more than half of us do – then runs from shower to car to appointment before turning up late or stressed? Or do we want to spend time on ourselves before easing into the day with thought and consciousness? We have much more to give when we begin our mornings well. We are present and connected because we have taken care of our own needs first.

This is not to dismiss the many challenges we might have to face as the day dawns. Lastminute housework, parenting or work tasks can easily force the best intentions off-track. However, with relatively minor planning and adjustments, you can begin to carve out time for yourself.

This may sound very disciplined, but it rapidly becomes second nature. Positive morning rituals help us cope with life’s unpredictability with grace and compassion. As author Linnea Dunne notes, ‘We can control very little other than the way we react to things. Allowing time and space to reflect on how we feel – to acknowledge our fears and anxieties and to start the day by showing ourselves love and patience – can change in very real ways how we react when the unpredictable happens.’

So, how do you create a morning routine that inspires you?

Happy to wake up

Make a list

Write down everything you need to do in the morning. Over a few days, time how long each item takes from start to finish. It’s easy to underestimate how quickly five-minute jobs add up. Once you have this list, ask yourself whether it includes tasks that can be done in advance. Can you prepare breakfast smoothies so they are ready to blitz? Can you pack your gym kit in the car, or decide what to wear the night before? Each item ticked off in advance will bring you closer to a calmer, happier start to the day. And you’re likely to make better choices because you’ll make them with a clear head.

Timing is everything

Once you know how long your morning tasks take, work out when you need to wake up to give yourself an hour in which no one intrudes. If this is a big change, start by setting your alarm ten minutes earlier every few days until you get to the right time. You may need to adjust your bedtime accordingly.

Consider leaving the curtains open or using a light-activated clock, rather than being jolted awake by noisy alarms. Our bodies need consistency to operate at their best, so try to stick to the same time each morning, including weekends and holidays. Your circadian rhythm will settle gratefully into a steady routine and your sleep will improve.

Get help

Often, we undertake chores without consciously deciding to do so and without discussing them. The rubbish needs taking out. The school lunches need to be made. So we just get on with it – but asking for help and spreading the load can be life-changing. Can your children get their own sports kit ready? Can your partner clean the kitchen once you’ve left for the school run? Can you look into some paid help?

Ignore the siren call of the phone

We need to use technology in a way that adds to our life rather than taking away. Nowhere is this more obvious than first thing in the morning. Four out of five of us reach for our phone before doing anything else, instantly waking up to alarming headlines, worrying statistics and photos from other people’s holidays. To avoid temptation, charge your phone in a different room to where you sleep. Try not to pick up your phone for at least an hour after you wake – the world can wait.

Drink water

A glass of cold water, or hot water with a fresh slice of lemon, awakens your digestive system slowly before it is tasked with processing food.

Take a breath

Close your eyes, take a few long, deep breaths and take a few minutes to check in with yourself. Notice how you feel. Notice what’s on your mind without questioning it. These moments of showing kindness and compassion, without judgement, leave us open to doing the same for others.

An alternative to-do list

Each morning, make a mental list of three things to achieve by the end of the day. Sometimes, these can relate to work or they can be other things in your life. What do you want to read today? Who do you want to speak to today? Who do you want to share a laugh with today? We are often busy making to-do lists for work, but remember the old adage that, on their deathbed, no one wishes they had worked more. Work is important, and can give us purpose and joy, but we need to stop cramming our ‘real life’ into the ever fewer and ever more exhausted hours around it.

Express gratitude

Happiness is about wanting what you have rather than having what you want. Taking a few seconds each day – and you can do this while brushing your teeth or in the shower – to list the things for which you are grateful can make a major difference to the way you look at life. Every morning, tick them off on your fingers or, in a journal, list five specific things for which you are grateful at that moment.

Doing this regularly changes your way of thinking. You will become more aware of all the wonderful things in your life, making you happier and healthier.

Quick stretch

Experts swear by doing yoga each morning. But, if time is short, a quick stretching session can be hugely beneficial. Consciously moving yourself wakes the body. If you can do this outdoors, so much the better; the morning light helps your body realise that it is time to wake. Even a few stretches in bed will help you to wake up and embrace the day.

Poses for morning stretching:

1) Child’s pose – hold for sixty seconds.

2) Cat/Cow – alternate, holding each one for twenty seconds.

3) Downward-facing dog – hold for sixty seconds.

4) One-legged dog – hold for thirty seconds. Repeat on the other side.

5) Standing bending forward – hold for sixty seconds.

Repeat the full cycle five times.

Move your body

Exercising at least a few times a week is key –ideally first thing and before breakfast, and planned ahead of time to avoid any mental negotiation on the day. Exercising in a fasted state is highly effective for toning the body. And boosting your heart rate and getting your blood pumping is a great way to wake up and create energy for the day ahead.

A long gym session is unnecessary: anything from a quick early morning jog to a twenty-fiveminute online HIIT class can make a big difference to how you feel. The key is consistency. Actions that you undertake every day make a bigger impact than those you do occasionally.

Break the fast

Breakfast should be calm and unhurried. You should never eat any meal in a rush, but breakfast is often the biggest victim of time. Our digestive system is put on hold when we’re stressed, because the fight or flight response takes the body’s focus away from gut peristalsis. Inhaling a bowl of cereal or a piece of toast while running out the door is incredibly unhelpful for your system.

If you haven’t slept well, feel anxious or don’t have time to sit still, drink a large glass of water and wait until things have calmed down before you think about eating. Your digestion will thank you. If you have exercised, you need to replenish your body with protein and complex carbohydrates, such as a wholegrain bagel with eggs and salmon. If you have not exercised, I recommend skipping the carbs and sticking to protein and healthy fats, such as a smoothie with protein powder or an omelette with avocado.

Perfection Progress

How do we define the perfect way to be? Is it following accepted life milestones in the right order? Is it fitting into a certain dress size? Wearing the right labels? Starting your own business or achieving the work/life balance that is said to bring us the most joy?

In Ira Levin’s dystopian novel The Stepford Wives, there is a chilling image created, not just in the lack of female agency – with submissive, impossibly beautiful wives who supposedly epitomise the feminine ideal – but in the cloying monotony of so-called perfection. How dull to live in a world where we are all the same.

What we love most about Kintsugi is that it not only accepts imperfections, it truly celebrates them. They are the point of interest, the highlight. Each break adds beauty – a way of making a piece unique.

The modern world constantly pushes us to seek a state of perfection, even if that’s a target we can never meet. Brands use words like ‘flawless’, ‘ideal’ and ‘absolute’ in their marketing for women, while images are Photoshopped to impossible perfection. Every piece of media we use falls over itself to suggest makeup, filler and filters, surgery and targeted exercises for our ‘problem areas’, faster-than-fast fashions, influencers and experts – all of which imply that something about our current state needs fixing.

As author Pandora Sykes writes, ‘It is now better to look like someone else than to risk looking again like you’re failing at modern life.’ The paradox of choice is that while we have more freedom, too much makes us unhappy, because there are so many ways to get it ‘wrong’.

Women face eternally moving goalposts. Never are we given the feeling that we can stop, that we have enough, that we are enough. But the good news is that we only need to convince one person that we are, indeed, enough: ourself.

The way to overcome society’s demand for perfection isn’t to shoehorn ourselves into an ideal; to be a modern Stepford wife for someone else’s fulfilment. It is, instead, to be generous with self-compassion. Part of doing this is challenging the outer noise: the social media comparisons, advertising, negative voices and so on. But a big part is how we talk to ourselves. Our inner voice is critical when it comes to self-compassion. Our thoughts are powerful: they create everything in our lives.

If you repeat something to yourself often enough, your mind will take this as fact. Your subconscious cannot distinguish between thoughts that are true or false, good or bad –whatever you repeat is simply accepted by your mind as true. Your brain will then go out of its way to meet these thoughts. This is why what you expect is almost always realised.

Consider how you talk to yourself. Is it with kindness, with understanding? Do you give yourself space? Do you allow yourself to make mistakes?

To live well, you must be your own cheerleader. Find a way to stay in the here and now, and not get lost in stories or spiral about what could happen in the future. In the words of Buddha, ‘You yourself, as much as anybody in the entire universe, deserve your love and affection.’

Do you feel a difference between these two statements?

Living a life to seek final perfection

Living a life creating constant excellence

Be your own cheerleader

Speak positively about yourself

Women often self-deprecate to be humble or likeable. But doing this regularly can erode your self-esteem and give others permission to put you down. Would you feel bad if someone else said those things? If so, stop. Focus on saying kind or positive things to, and about, yourself.

Let compliments land We tend to hold on to negative feedback and dismiss positive comments. When someone compliments you, take a breath and say ‘Thank you’ rather than arguing or dismissing it. Write it down in your journal or diary or in the notes your phone and come back to it when you feel low.

Treat yourself

Do nice things for yourself, whether that’s buying flowers for your desk or simply giving yourself permission to have a long, hot bath. If you struggle with this, try treating yourself as you would a best friend or loved one.

Make mistakes…

…or, rather, give yourself permission to make mistakes in life. A person who never gets anything wrong is doing nothing worthwhile. Consider each mistake as information gathered: you have simply found a way that doesn’t work, so try another.

Celebrate your successes

If your life is a never-ending to-do list, you may miss achievements along the way. Take time to stop and congratulate yourself: write your achievements in your journal. Be proud. If things are often missed by others, make a point of asking for the acknowledgement that you’d like.

Step outside yourself

If you are overwhelmed, try talking to yourself in the third person. Saying something like, ‘Charlotte, this is stressful, but it is fixable,’ can help you to stay in control of your emotions when you feel alarmed.

Choose your company wisely

Venting can make us feel better, but dwelling on difficult subjects and engaging in too much negative talk can easily spiral, leaving us feeling worse than ever. Complaints breed complaints, so be careful who you share your ideas with and try to steer conversation into positive areas.

Consume good things

Keep an eye on what comes into your headspace. Just as we can’t eat junk food and expect to feel good, a diet of bad news and clickbait will equally leave us exhausted and unhappy. Headlines are nearly always biased towards the negative – because ‘everything is fine’ isn’t news. Try to balance what you read with positive books, quotes and stories.

Rewrite your story

Stories help us make sense of our lives and add meaning to experiences. But often there’s the thing that happened – the fact – and

then there’s the story that we add to assign meaning to it; ‘This happened because…’ If your inner voice is often negative, rewrite your story. Try journalling, therapy or a gratitude practice, and see if you can change the filter through which you see the world. The more you do that, the easier it becomes. You accept events as they happen, rather than allowing them to grow bigger and take up too much headspace.

Talk

back

When your inner voice is negative, acknowledge it: ‘That’s a negative thought.’ Or even talk back to it: ‘Thank you, goodbye.’ Our brains can go into overdrive thinking of all the bad things that could happen, so deal only with the here and now. If you feel yourself spiralling, try telling yourself that in this moment you are safe and well.

Shake it off

If you feel low, look for ways to get into a different headspace. Exercising or dancing to your favourite song is a quick way to shift your mindset. Look at happy photos, reminisce over beautiful memories, or speak to a good friend who will uplift you. Emotions are fluid, they flow out as easily as they flow in – if you allow them to.

Practise gratitude

Thanks to social media, it’s easy to be consumed by the things we don’t have. There is always someone supposedly living a more fabulous life than you. But instead of falling into a downward spiral, focus on all that you have. The Red Cross notes that, if you can read this, you are luckier than more than one billion people who cannot read at all. If you woke up with more health than illness, you are luckier than the million who will not survive the week. If you have money in the bank, your wallet and have spare change in a dish somewhere, you are among the top eight per cent of the world’s wealthy.

Write it down

Our world is so loud with opinions and stories, it can be hard to detangle our thoughts from the noise. Journalling is a great way to connect with your inner voice. Each morning or evening, take just ten to fifteen minutes to write your thoughts and feelings about where you are right now. Sometimes the act of putting pen to paper is enough to quieten the chatter.

‘Do not feel lonely, the entire universe is inside you’

– Rumi

Breathing = living

The way we breathe reflects the way we live. When we are calm and focused, our breath is controlled, deep and cleansing, drawing air through the chest and lungs all the way down to the stomach. When we are anxious, the muscles that help us to breathe tighten and restrict. Breathing gets faster and harder, which in turn causes more anxiety. We talk about ‘catching our breath’ because it literally feels like it has got away from us.

Bringing consciousness or awareness to our breath is therefore one of most simple yet powerful changes we can make. By slowing and controlling the breath, you send signals to your body and to your mind that you are calm, even if you don’t feel that way.

‘Breathing is the only system in the body that works both unconsciously and, at the same time, can be consciously controlled,’ notes Michael Townsend Williams in his book Do Breathe: Calm your mind. Find focus. Get stuff done . ‘You can breathe away stress. You can breathe your mind into focus. You can breathe yourself into the present moment.’

Indeed, when we really focus on our breath as it goes slowly in and out of our body, we are completely present. We give ourselves time to notice where we are, sights and scents around us, the temperature of the room, how we feel and what we’re thinking. It’s the reason why yoga and meditation classes begin by focusing our attention on our breath – it’s a way to make sure we are really there in the room.

We recommend starting and ending each day by taking ten long, deep breaths – you will find it clears your mind and centres you. It is also good to remember that our breath is always with us and you can always take a few moments to come back to it whenever you need to.

Reflecting on breath

Through the nose

It is much more efficient and beneficial to breathe in through the nose, rather than the mouth. We take in around ten per cent more oxygen when we breathe through the nose, which helps with everything from brain function and general mood to sleep quality. The nostrils are designed to filter the air of pollution and dust while controlling temperature and humidity before it enters the body, while enzymes in the nasal passage help to ward off any viruses we might encounter.

Move your belly

Watch a baby breathe and you will see that they use their whole belly with each inhalation. This is the way we are designed to breathe – our diaphragm contracts (popping out the stomach) when we breathe in, expanding the chest and ribcage to allow oxygen to flow in. When we breathe out, the diaphragm relaxes, our stomach goes in and carbon dioxide is pushed out of the body.

Slow down

In an ideal world, we would take in between six and eight breaths a minute.

To slow down, try bringing an awareness to your breath. Breathe in from the belly and through the nose for a slow count of four. Breathe out from the belly and through the nose for a slow count of six. Repeat until you no longer feel the need to count.

‘If you want to conquer the anxiety of life, live in the moment, live in the breath’

– Amit Ray

How to breathe when stressed

Box breath

Place your hand over your heart. Breathe in from the belly and through the nose for a count of four.

Hold for a count of four.

Breathe out from the belly and through the nose for a count of four.

Hold for a count of four.

Alternate nostrils

Place your thumb over your right nostril. Breathe in through the left nostril for a slow count of four. Place your finger over your left nostril and release the right nostril. Breathe out through the right nostril for a slow count of four. Breathe in through the right nostril for a slow count of four. Place your thumb over your right nostril and release your left nostril. Breathe out through the left nostril for a slow count of four.

Repeat for a few minutes.

Diaphragmatic 4,7,8 breathing

Lie on your back or prop yourself up on a pillow. With one hand on your belly and the other on your chest, breathe in for a slow count of four. You should be able to feel the hand on your belly move out, while the hand on your chest should not move – this helps your lungs expand so they take in more air. Hold for a slow count of seven. Breathe out for a slow count of eight. You should be able to feel the hand on your belly move in.

Repeat five times.

Once you can do diaphragmatic breathing well lying down, you can learn to do it sitting or standing.

Home is where the heart is

The instinct to go home is one we all share. The very word evokes feelings of warmth, safety, belonging. Your home is somewhere you should feel completely safe and totally inspired. It is the place where we shrug off the expectations of the world and find peace in our own thoughts and activities – a sanctuary for our increasingly busy lives. And, as such, it should be filled with the people and things that make us happiest.

It is important to remember that your home does not have to appeal to anyone except you and your family. If you love books, fill the rooms with bookshelves. If you are musical, make room for a piano or another instrument. The warmest homes always perfectly reflect those who live there. Home is a constant evolution – it should change and develop as you do.

So how do you create the home you most desire? There are infinite books, tips and opinion pieces on the subject. But, after twenty years of working with experts and designers, overleaf is the best advice we have found when it comes to curating a beautiful home...

‘There’s no place like home’

– Dorothy, The Wizard of Oz

Creating a space you love

Start a moodboard

Start with a moodboard. Spend some time ripping out pages and pictures that appeal to you – it can be anything from design magazines to perfume ads. After a while you will notice certain similarities. Are the colours all vibrant and clashing, or calm and monochrome? Is there a tendency towards elegant Art Deco, minimal Scandi rustic or cosy mid-century design?

Carve out space

Many of us don’t use our homes to their full capacity. Is there a spare room that currently serves as a box room? Is there a bay window to which you could add seating to make a meditation space? Spend some time just sitting in each space in your house and see how you feel and how the light works. See if you are inspired to change anything.

Before you start, really think about how you use a room, and when. This will lead you when deciding upon your furniture. Do you need strong lighting in a room used only during the evening? Can you add a big, comfy chair to the corner where you often go to read? Start by arranging the larger items – the wardrobe, the bed, the sofa – and then see what room is left.

Clear the clutter

Clutter is a decision deferred. Taking up precious headspace, as well as physical space, it squats in our rooms, hallways and kitchens, weighing us down and robbing us of our internal peace until we find the time to tackle it. The letters unopened, the half-read books, the awkward gift that you don’t know what to do with. While there are numerous experts advising on tackling this problem, we have found the ‘sparking joy’ method to be the most effective – a modern-day twist on William Morris’ golden rule that you are to ‘have nothing in your house that you do not know to be useful or believe to be beautiful’.

Start by splitting items into categories. Interiors expert Marie Kondo suggests groupings of clothes, books, papers, komono (miscellany) and sentimental items. Gather them all into one place and, piece by piece, ask yourself if it still ‘sparks joy’. If the answer is yes, it stays. If the answer is no, it goes.

There is huge satisfaction in not being overburdened with things and you will start to feel lighter as your home begins to look like everything has a place. Going through this process will also encourage you to consider what you really need before you shop.

Beware the storage trap

‘Some people look for a beautiful place. Others make a place beautiful’

– Hazrat Inayat Khan

While some storage is helpful, too much can simply invite clutter – giving us another place for things to ‘rest’ instead of being dealt with. Make sure that you’re not falling into the trap of buying lots of pretty baskets and chests, only to fill them with things you rarely use.

Frame photos

While we take more photos than ever before, most are destined to languish in our phones, cameras or the depths of social media, rarely to be seen or enjoyed. Nothing will add joy to your home like framed pictures of the people you love and moments you want to remember. Honour and celebrate your past by making time to sift through your digital albums and highlight your favourites to print and frame.

A bed fit for a queen

You spend a third of your life in bed, so this is not an area on which to skimp. Invest in the best mattress you can afford and good quality pillows: these are key to a good night’s sleep. Nothing beats a firm mattress that supports you properly and goose-down pillows. But do your research until you find a combination that works for you. If you find a particularly good mattress or pillow in a hotel or a friend’s house, ask for the brand and style. Silk pillowcases are always a worthwhile purchase, offering a path to smoother skin and healthier hair while adding a luxurious touch to your bedroom. Sheets should be as natural as possible: either one hundred per cent cotton or a high ratio cotton-poly blend in traditional fibres such as Egyptian or Pima. Dedicate time and money to getting this right as the best quality bedding will last a long time and pay dividends in the currency of sleep.

Set the scene

The easiest way to change the ambience in a room is to adjust the lighting. If you have spotlights, think about installing a dimmer switch to allow you to tone down the lighting during the day. A few well-placed lamps with soft, warm-light bulbs (no higher than 65W) and elegant candles will make a huge difference to how your room feels in the evening.

Embrace the comfort zone

It is impossible to overestimate the positive impact of a couple of cashmere throws and plump, oversized cushions in your living room. The effect is to make your home feel warm and inviting to all who enter it.

Bring the outside in

Try to have at least one beautiful plant in every room. Not only do they fill the room with the happiness that only something living and growing can provide, but they are also brilliant at cleansing the air of harmful indoor pollutants. Some of the prettiest and most efficient purifiers are jade plants, lady palms and peace lilies.

The joy of flowers

Filling the home with fresh flowers is an act of pure self-love. At Kintsugi Space we are never without freshly cut flowers. Flowers quite simply feed the soul. You really notice when they’re not there; the world feels less vibrant, drained of colour and beauty. Indeed, flowers have been proven to have a hugely healing effect on the brain, reducing stress and anxiety and increasing life satisfaction.

As with gardening, the act of surrounding yourself with fresh flowers keeps us in touch with the passing of the seasons. Vases containing big fluffy peonies slowly graduate to bold hydrangeas and elegant sweet peas as the year progresses.

While weddings and events are synonymous with beautiful arrangements, it is in the everyday that we should look to uplift our environment. It is a shame that we are much more likely to consider buying flowers for others rather than for ourselves. We send them to a friend for a birthday or we might arrange a striking vase if we have people coming for dinner. We may even be lucky enough to have someone who buys them for us from time to time.

But flowers you have bought for yourself are particularly special because you affirm your worth to yourself every time you look at them. You are telling yourself that you matter –that you are worthy for no other reason than you exist.

A home in bloom

Make friends with your local florist

Talking to a florist may sound like an obvious place to start, but it’s amazing how few customers ask for advice. Beyond knowing what is in season, florists can advise on everything from where to place arrangements and how to look after them to what pairs with what. They can also pull you out of your floral comfort zone.

Choose your fragrance

Decide if fragrance is important to you, as not all flowers have a wonderful scent, or indeed any perfume at all. Your florist can help you select options for both scented and non-scented.

Find your style

Try to create your own individual style by using the right containers, colours and fragrances that say something about you and your lifestyle. Use flowers and foliage that make you smile and that perfume the house (should you wish). Decorate the areas in which you spend most of your time.

Remember less is more

Like all good design, less is more when it comes to flower displays. A few impressive designs, in proportion to the space and that say something about the creator, are so much better than flowers everywhere. Indeed, too many of anything and your mind can become numb to individual beauty.

Trim the stems

Cut the stem ends at a right angle in order to give the flowers the maximum amount of water, and immerse in water immediately after cutting. This is important, as some flower stems reseal as quickly as sixty seconds after they are cut.

Consider first impressions

There is nothing as delightful for you and your guests than to be greeted by a lovely display of fresh, fragrant flowers and foliage. Enter each room and see where your eye goes to first. These will always be the most important areas to decorate and could be fireplace mantelpieces, tables or windowsills.

Just for you

The kitchen is always the heart of any home –so a beautiful design in this area is essential. The areas in which you spend the majority of your time are the most important ones to create even the smallest display. Coffee tables, bedside cabinets and the often forgotten bathroom are great places to enhance with fragrant flowers or herbs.

BY SEASON

Spring

Tulips, muscari, hyacinths and lily of the valley

Summer

English-grown peonies, hydrangeas, garden roses and foxgloves

Autumn

Dahlias in an array of colours, autumnal foliage

Winter

Hellebores, polyanthuses and winter berries with citrus-scented waxflower

Places to avoid

When choosing where to put flowers, there are a few golden rules. Firstly, keep cut flowers out of direct sunlight and away from draughts, heaters or air-conditioning units. In winter, avoid placing flowers where they will touch windowpanes as these get cold at night. And if you have children or pets, make sure the vase is up high and out of reach.

FLOWERS

SPRING RECIPES

In Ayurveda, it is traditional to start the day with hot water and lemon to flush out toxins that have built up overnight in the body and to kickstart the digestive system. If you have a busy morning planned, opt for an antioxidant-rich tea or superfood juice to give your body an energy boost for the day ahead.

Ginger and lemon tea

Feeling a little under the weather? This fiery, immunity-boosting tea is just the thing to get you back on track. Ginger and turmeric contain high levels of zinc and anti-inflammatory gingerol to give your system a lift while the vitamin C-packed lemon and antibacterial thyme work to soothe an overworked digestive system.

SERVES 1

INGREDIENTS

• 15g ginger, peeled

• 15g fresh turmeric, peeled

• 1 sprig of thyme

• 300ml boiled water

• 1 slice of lemon

METHOD

Place all the ingredients except for the lemon in a small saucepan. Simmer for 10 minutes to allow the flavours to completely blend. Strain and sweeten if desired and add the lemon slice to serve.

Note: Avoid the temptation to add honey – which, in Ayurveda, should never be heated above 42°C. Instead, sweeten (if needed) with agave, or monk fruit extract.

Superfood spring juice

This juice is packed with goodness. The super greens provide iron, protein and antioxidants, the cucumber adds water and fibre and the kiwi fruits offer essential nutrients including vitamin C, vitamin K, vitamin E and potassium. It’s the perfect start to a busy day.

SERVES 1

INGREDIENTS

• 2 small kiwi fruit

• 100g cucumber

• 1 Swiss chard leaf

• 1 tablespoon parsley

• ¼ teaspoon moringa or spirulina powder

• 100ml almond milk

METHOD

Peel the kiwi fruit. Place all the ingredients into a high-speed juicer and blend until smooth. Drink immediately.

Green shakshuka

This is a twist on traditional Tunisian shakshuka, which is made with tomatoes. It’s a fantastic way to use up green vegetables in your fridge, while creating a super-healthy, vitamin-packed dish, with protein-rich eggs to keep you full. Although usually served in the morning, this works at any time of day, from Sunday breakfast to midweek supper.

DAIRY-FREE, GLUTEN-FREE

PREP TIME: 10 MINS; COOKING TIME: 10 MINS

SERVES 4

INGREDIENTS

• 200g Swiss chard, divided in half

• 1 garlic clove, finely chopped

• 1 teaspoon ground coriander

• 1 lemon, zest and juice

• 2 tablespoons olive oil

• salt

• 100g asparagus

• 200g spring greens, shredded

• 1 teaspoon fennel seeds

• 1 teaspoon cumin seeds

• 4 free-range eggs

• 30g dill

For the tahini sauce (optional)

• 8 tablespoons tahini

• 100ml water

• 1 lemon, juice only

METHOD

Blanch 100g of the Swiss chard. Then purée in a high-speed blender with the garlic, coriander, lemon zest and juice, olive oil and a pinch of salt.

Remove the woody ends of the asparagus by bending the cut end of each spear. It should break easily at the point where the woody part begins.

Sauté the spring greens and the remaining Swiss chard with the fennel, cumin seeds and a pinch of salt in a heavy-based frying

pan, until they wilt and turn soft. Add the asparagus for the last couple of minutes. Add the purée and stir. Make four wells in the pan and crack an egg into each hole. Cover the pan, turn the heat to low and cook for 5 minutes, until the eggs are set.

For the tahini sauce, simply whisk the tahini, water and lemon juice until smooth. When ready, serve each portion (an egg each) topped with fresh dill and lemon zest. Drizzle the tahini sauce to taste.

Pancakes two ways

Sweet potato pancakes with coconut yoghurt

Gram-flour banana pancakes

VEGAN, GLUTEN-FREE

PREP TIME: 5 MINS; COOKING TIME: 20 MINS SERVES 4-6 (MAKES 8-10 PANCAKES)

INGREDIENTS

• 300g gram flour

• 300ml almond milk

• 2 medium bananas, mashed

• pinch of salt

• 1 tablespoon coconut oil, for frying

METHOD

Whisk the gram flour, almond milk, mashed bananas and salt together. Place a non-stick frying pan on a medium to high heat, add the coconut oil. With one hand, hold the pan at a tilt. With the other, ladle a little of the batter into the centre, immediately rotating the pan so the batter quickly covers the entire surface.

After 30 seconds, the batter will begin to solidify. Begin to loosen the edges of the pancake using a flexible spatula.

After a minute or so, when holes start to form, use the spatula to flip the pancake. Fry for another minute before removing from the pan.

Serve with maple syrup or fresh berries, with a dollop of coconut yoghurt.

Note: Pancakes are often considered special-occasion treats, but add a few superfoods –such as antioxidant-packed sweet potatoes, vitamin-filled baobab powder and health-promoting turmeric – and they become a guilt-free delight to enjoy.

VEGAN, GLUTEN-FREE

PREP TIME: 30 MINS; COOKING TIME: 30 MINS

SERVES 4-6 (MAKES 8-10 PANCAKES)

INGREDIENTS

• 300g sweet potato (or 1 large one)

• 1 teaspoon turmeric powder

• 1 teaspoon cinnamon

• 1 tablespoon baobab powder

• 2 tablespoons chia seeds

• pinch of salt

• ½ teaspoon baking powder

• 100g oat flour (or other gluten-free flour)

• 300ml almond milk

• 4 tablespoons coconut sugar (or honey if not vegan)

• coconut oil, for frying To serve

• 600g coconut yoghurt or Greek yoghurt

• maple syrup, to serve

• 200g mixed fresh berries

• 4 tablespoons mixed toasted seeds

METHOD

Peel and dice the sweet potato and microwave on high for around 8 minutes until soft. Mash or blend in a food processor and allow to cool.

Put the spices, baobab powder, chia seeds, salt and baking powder into a bowl and sift in the flour. Mix until combined.

Add the almond milk, sugar and cooled potato and whisk vigorously until smooth. Set aside to rest for 20 minutes before frying the pancakes.

Heat a frying pan on a medium heat. Add the coconut oil. After 1 minute, pour in the pancake mixture. Wait a couple of minutes for the underside to begin browning, and for holes to appear, then use a spatula to flip the pancake and fry on the other side. For English-style pancakes, add a splash more milk to the mixture to thin. When you pour the mixture in, tilt the pan so the mixture spreads evenly.

Top with yoghurt, maple syrup, fresh berries and toasted seeds.

Sweet potato pancakes with coconut yoghurt

Tahini seed bread

If you love bread but struggle with gluten or a heavy dose of carbohydrates, this tahini seed bread is for you. Make a loaf of this every week to have on hand – it’s pleasingly dense and packed with nutrients. Eat it toasted or fresh from the oven, with avocado, a poached egg or plenty of peanut butter!

VEGAN, GLUTEN-FREE

PREP TIME: 15 MINS; COOKING TIME: 1.5 HOURS

MAKES 1 LOAF

INGREDIENTS

• 100g sunflower seeds

• 100g pumpkin seeds

• 100g flaxseeds

• 2 tablespoons chia seeds

• 100g cashew nuts or almonds

• 110g rolled oats

• 4 tablespoons psyllium husks

• 1 teaspoon salt

• 25g almond flour

• 3 tablespoons coconut oil, melted

• 350ml warm water

• 1 tablespoon tahini

METHOD

Preheat oven to 180°C/160°C fan/gas mark

4. Grease a loaf tin and line it with baking parchment.

In a large bowl, mix the seeds, nuts, oats, psyllium husks, salt and almond flour until well combined.

In a separate bowl, mix the coconut oil, water and tahini. Add this mixture to the

dry ingredients and combine. Allow the mixture to sit for 20 minutes.

Press the mixture into the lined tin and bake for 1½ hours until the top is an even, dark colour. When a toothpick is inserted, it should come out clean.

Leave in the tin for 10 minutes. Remove and allow to cool completely before serving.

Note: Seeds are a great source of fibre, protein and omega-3 fats that act as important antioxidants in the body.

Courgette, cantaloupe and cannellini bean salad

This is for warm spring days when you can feel summer approaching. Fresh notes of melon are a perfect accompaniment to the earthy greens and sharp, salty capers.

VEGAN, GLUTEN-FREE

PREP TIME: 10 MINS; COOKING TIME: 25 MINS

SERVES 4 AS A SIDE SALAD

INGREDIENTS

For the salad

• 2 courgettes (1 green, 1 yellow)

• 1 tablespoon apple cider vinegar

• 300g red radishes

• 1 tablespoon olive oil

• pinch of salt

• 800g cannellini beans, drained

• 150ml almond milk

• 1 bay leaf

• 200g broad beans, shelled

• 100g fresh peas (hulled) or frozen peas (thawed)

• 150g cantaloupe melon, cut into slices

• handful of watercress

For the dressing

• 90g kale or spinach

• handful of flat-leaf parsley

• 2 tablespoons capers

• 2 tablespoons apple cider vinegar

• 75ml extra virgin olive oil

• 2 garlic cloves

• pinch of salt and black pepper

METHOD

Preheat the oven to 180°C/160°C fan/gas mark 4. Using a potato peeler, peel the courgettes into long, fat ribbons. Sprinkle with apple cider vinegar and set aside.

Rinse the radishes in water, remove the leaves and place on a roasting tray. Sprinkle with a little olive oil and salt, and roast for 15 minutes.

Heat the cannellini beans in a pan with the almond milk and the bay leaf. Just before it begins to boil, turn off the heat. Set aside to allow the flavours to infuse.

Meanwhile, blanch the broad beans and peas. On a high heat, bring a pot of water to the boil. Alongside, have a bowl of cold water with two ice cubes in. When the water starts to simmer, pour in the peas

and broad beans and simmer for 1 minute.

Drain and quickly pour into the bowl of cold water to stop them from cooking any further.

After 20 minutes, remove the bay leaf from the cannellini beans and blend the mixture in a food processor until smooth. Add a pinch of salt. The consistency should be thick like yoghurt.

For the dressing, blend all the ingredients in a high-speed food processor and season with a generous pinch of salt and pepper.

Spread the cannellini purée on a plate. Arrange the courgette ribbons and roasted radish with the broad beans, peas and melon. Sprinkle over the watercress and dressing to serve.

Spicy tamarind prawns

The Middle East’s answer to lemon, tamarind is high in calcium and B vitamins and pairs perfectly with fresh prawns. Serve with fresh, crisp vegetables or a spicy Thai salad on the side.

DAIRY-FREE, GLUTEN-FREE

PREP TIME: 15 MINS; COOKING TIME: 10 MINS

SERVES 4

INGREDIENTS

• 1 red chilli, deseeded and finely diced

• 2 garlic cloves, crushed

• 4 tablespoons tamarind paste

• 20g ginger, grated

• 4 limes, juice of 4, zest of 2

• 4 teaspoons tamari

• 2 teaspoons fish sauce

• 1 tablespoon honey or maple syrup

• 500g prawns

• 2 tablespoons coconut oil

• 20g coriander, finely chopped

• 3 spring onions, finely sliced

METHOD

Using a pestle and mortar, combine the chilli, crushed garlic, tamarind paste, ginger and lime zest and juice until they form a smooth paste. Transfer to a mixing bowl.

Add the tamari, fish sauce and honey to the mixing bowl and mix to combine.

Devein the prawns and remove the shells. Marinate them in the tamarind mixture for 10 minutes.

Heat 1 tablespoon of coconut oil in a saucepan and place on a high heat. Drain the prawns, reserving the marinade. Put the marinade in the pan to simmer and thicken. Meanwhile, place a frying pan on a high

To garnish

• 1 tablespoon sesame seeds

• 2 limes, zest only

• 50g roasted peanuts, roughly chopped

• 2-3 sprigs of coriander

• 1 lime, quartered

heat. When hot, add 1 tablespoon of coconut oil and then the prawns. Fry the prawns for a couple of minutes on each side, until they are opaque and cooked through.

Add the chopped coriander and spring onions to the pan with the prawns. Stir until the coriander wilts, then add the thickened hot marinade and remove the pan from the heat.

Toast the sesame seeds in a hot pan for around 2 minutes, stirring often. Sprinkle the lime zest, chopped peanuts and sesame seeds over the prawns and arrange the lime quarters and sprigs of coriander to serve.

‘So many things in your kitchen – common spices, common herbs and foods – have powerful healing agents as well.’

– Chris Kilham

Basque cod with a Middle Eastern twist

This recipe blends two of our favourite cuisines, updating a traditional Basque dish with a touch of rich, smoked Middle Eastern flavours and textures.

DAIRY-FREE, GLUTEN-FREE

PREP TIME: 5 MINS; COOKING TIME: 35 MINS

SERVES 4

INGREDIENTS

• 100g walnuts – half for the sauce and half to serve

• 4 roasted red peppers (if from a jar, drain and rinse with water)

• 1 teaspoon smoked paprika

• 1 tablespoon avocado or coconut oil

• 2 shallots, diced

• pinch of salt

• 4 garlic cloves, finely chopped

• 1 teaspoon of cumin seeds

• 800g tinned tomatoes

• 4 cod fillets

• 70g pitted green olives

• handful of fresh parsley, to serve

METHOD

Place a frying pan over a hob on a high heat. Fry half (50g) of the walnuts, stirring frequently until they start to brown. Turn off the heat.

Blend the toasted walnuts with the roasted red peppers in a food processor with the smoked paprika.

Place another frying pan over a medium heat and add the avocado oil. Fry the shallots with a pinch of salt on a medium to low heat for 5-8 minutes, until they are completely translucent. Add the garlic and fry for another 3 minutes. Add the cumin seeds and stir for 1 minute.

Now add the tinned tomatoes and stir through. Bring to a boil, then turn the heat down to simmer for 10 minutes, until the sauce reduces. Add the puréed red pepper mixture and season to taste. Add the cod fillets to the pan and coat with the sauce. Cover the pan with a lid and leave on a low simmer for 10 minutes, until the fish is opaque and the flesh flakes off easily.

Arrange the fillets on a plate with a dash of the sauce on top. Garnish with the olives, parsley and remaining walnuts. Serve with cauliflower rice or sweet potato.

Note: Roasted red peppers in jars are available in most supermarkets, but you can easily make your own. Remove the core by cutting around the stalk with a knife. Then roast them whole at 220°C/200°C fan/gas mark 7 for 20 minutes, until slightly charred. Once cool, you can peel the skin by hand.

Spring feast

Burrata and apricot salad

GLUTEN-FREE, VEGETARIAN

PREP TIME: 10 MINS; COOKING TIME: 15 MINS SERVES 4

INGREDIENTS

For the salad

• 200g new potatoes

• 200g broad beans, shelled

• 250g asparagus tips

• 2 romaine lettuce, leaves left whole

• 200g burrata or buffalo mozzarella, torn

For the pickled apricots

• 125ml apple cider vinegar

• 2 tablespoons honey or coconut sugar

• 1 tablespoon finely chopped fresh dill

• 125ml water

• ½ teaspoon red peppercorns, crushed

• 1 teaspoon salt

• 4 fresh apricots, stones removed and sliced

To serve

• ½ lemon

• drizzle of extra virgin olive oil

• pinch of salt and pepper

METHOD

Bring a big saucepan of water to the boil. Boil the potatoes for 10-15 minutes, or until a knife meets no resistance. For the last 3 minutes, add the broad beans and asparagus. Drain and set aside.

For the pickled apricots, put the apple cider vinegar, honey, dill, water, peppercorns and salt in a saucepan. Bring to the boil, then turn off the heat. Allow to cool for 10 minutes before pouring over the sliced apricots. Leave in the liquid for at least 20 minutes (or until ready to serve).

To assemble, arrange the lettuce on a platter with the new potatoes, followed by the asparagus, broad beans, apricots and torn burrata.

Squeeze over half a lemon, add a drizzle of olive oil and a pinch of salt and pepper. Serve immediately.

Pea, feta and quinoa balls

VEGETARIAN, GLUTEN-FREE

PREP TIME: 5 MINS; COOKING TIME: 20 MINS MAKES 7-10 CANAPÉ-SIZE BALLS

INGREDIENTS

• 130g frozen peas

• water (to boil the peas and quinoa)

• 70g quinoa

• pinch of salt and pepper

• 60g feta cheese

• 50g gluten-free flour

• 3 limes, zest and juice

• 1 teaspoon paprika

• 1 teaspoon cumin

• 100g toasted black sesame seeds, to coat

METHOD

First, blanch the peas: put a saucepan of water on the boil. Put two ice cubes in a bowl of cold water and keep to one side. Pour the frozen peas into the boiling water and blanch for 1 minute. Drain and pour the peas into the cold water to stop them cooking.

Put the quinoa in a saucepan of water (140ml) on a medium heat and add a pinch of salt. Bring to a boil, then reduce the heat and simmer for around 15 minutes. Stir occasionally. If it begins to look dry towards the end, add a little more water.

When it is ready, you will see small white rings around each seed. This means the husks have opened. The quinoa should be light and fluffy. Allow to cool.

Blend the quinoa, peas, feta, flour, lime zest and juice, paprika and cumin in a food processor until they begin to clump together. Season to taste.

Using a teaspoon, take small amounts of the mixture and roll it into balls, taking care to make them roughly the same size.

Put the black sesame seeds in a separate bowl. Roll each ball in them until covered. Place in the fridge until ready to eat. They will keep for 3 days in a sealed container.

Serve as a mid-morning or mid-afternoon snack.

Clockwise from top: burrata and apricot salad; pea, feta and quinoa balls

Salmon with grapefruit salsa and asparagus

This delicious dish, pairing sharp grapefruit with a satisfyingly meaty fish, provides more than half of your daily vitamin C needs in one serving. Served with fresh greens, it’s an incredibly healthy dish for when you need a low-carb punch of vitamins and omega-3 fatty acids.

DAIRY-FREE, GLUTEN-FREE

PREP TIME: 10 MINS; COOKING TIME: 15 MINS

SERVES 4

INGREDIENTS

For the breaded fish

• 100g ground almonds

• 100g desiccated coconut, unsweetened

• ½ teaspoon salt

• 2 free-range eggs

• 4 salmon fillets

• 1 tablespoon coconut or avocado oil, for frying

For the grapefruit salsa

• 2 grapefruit, peeled and cut into cubes

• 2 tomatoes, seeds removed and diced

• ½ red chilli, finely diced

• ½ yellow pepper, finely chopped

• handful of dill, finely chopped

For the asparagus

• 4 pieces asparagus (finely sliced)

• ½ lemon, zest only

• pinch of salt

METHOD

Preheat the oven to 180°C/160°C fan/gas mark 4.

Mix the ground almonds, coconut and salt in a bowl. In a separate bowl, crack the eggs and beat together.

Dip each salmon fillet in the egg mixture, then in the almond mixture, ensuring an even coat. Once coated, set aside.

In a bowl, mix all the grapefruit salsa ingredients together using a fork. You can add a pinch of chilli, lemon or salt if desired.

Place a large frying pan on a high heat for 2-3 minutes and add the oil, ensuring it covers the base of the pan. Add the fish fillets, fry each side for 2-3 minutes, then place in an ovenproof dish. Finish in the oven for another 3 minutes.

Meanwhile, steam the asparagus for 3 minutes so it keeps its crunch. Set aside, and sprinkle lemon zest and salt over it. Serve the fish hot, with the grapefruit salsa on top and the asparagus on the side.

‘Cooking is like painting or writing a song. Just as there are only so many notes or colours, there are only so many flavours – it’s how you combine them that sets you apart.’

– Wolfgang Puck

These decadent vegan chocolate pots are ideal for healthy eaters who also have something of a sweet tooth. Made with dates – high in fibre and packed with essential vitamins – and flavonoid-rich cacao powder, this recipe contains no dairy or refined sugar. They work well as a main dessert or rolled into truffle balls for a bite-size treat.

VEGAN, GLUTEN-FREE PREP TIME: 25 MINS SERVES 4

INGREDIENTS

• 175g dates, without pits

• 100ml warm water

• 75g coconut oil

• 40g cacao powder

• 1 teaspoon vanilla essence

• ½ teaspoon cardamom powder

• handful chopped nuts or cacao nibs, to serve

METHOD

Soak the dates in the warm water for 20 minutes. Remove, but save the water for later.

In a high-speed blender, blend the dates with the coconut oil, cacao powder, vanilla essence and cardamom in a food processor. Then fold in the nuts. The mixture should be thick, but not stodgy. If it looks too thick, add a teaspoon of the saved water until it starts to smoothen.

Pour into individual ramekins or roll into approximately 12 small balls. Freeze overnight. Allow to defrost for 30 minutes before enjoying with natural Greek yoghurt and chopped nuts or cacao nibs sprinkled liberally on top.

Vegan chocolate pots

Note: Always choose organic peanut butter and check the ingredients to make sure there is no added palm oil or sugar. It should contain ground peanuts and nothing else.

Always well received, these cookies take very little effort and come out perfectly every single time.

Peanut butter cookies

GLUTEN-FREE

PREP TIME: 10 MINS; COOKING TIME: 15 MINS MAKES 15–20 COOKIES

INGREDIENTS

• 250g peanut butter

• 170g coconut sugar (or sweetener)

• 2 tablespoons coconut flour

• 1 large free-range egg

• 1 teaspoon vanilla extract

• 1 teaspoon baking powder

• 2 tablespoons chocolate chips

METHOD

Start by preheating the oven to 180°C/160°C fan/ gas mark 4.

Mix all the ingredients together in a bowl and form into balls using your hands. Flatten to make cookie shapes.

Place on a baking tray lined with parchment paper. Bake for 12-15 minutes. Allow to cool before serving.

Rhubarb and orange polenta cake

Polenta in cakes is a healthy chef’s secret; it produces a gooey, crumbly texture that magically never comes out dry. This cake brings together the beautiful flavours of rhubarb and orange, while the coconut sugar adds a subtle hint of caramel when cooked. Enjoy as a treat!

DAIRY-FREE, GLUTEN-FREE

PREP TIME: 15 MINS; COOKING TIME: 1 HOUR

SERVES 4

INGREDIENTS

For the cake

• 4 medium eggs, beaten

• pinch of salt

• 150g coconut sugar or palm sugar (or reduce the calories by using monk-fruit extract)

• 2 oranges – zest of both, juice of 1

• 2 lemons, zest and juice

• 180g ground almonds

• 80ml olive oil

• 150g polenta

• 2 teaspoons baking powder

• 200g rhubarb, cut into 4cm pieces

• 1 tablespoon coconut sugar (to decorate)

METHOD

Preheat the oven to 180°C/160°C fan/gas mark 4. Grease and line a 20cm round cake tin with baking parchment.

In a bowl, beat the eggs with the salt until foamy. Add the sugar and beat until pale. Add the zest and juice of the oranges and lemons. Then mix in the ground almonds and olive oil. Beat again until smooth.

In a separate bowl, whisk together the polenta and baking powder until there are no lumps. Pour this into the wet mixture. Carefully fold until completely incorporated – but don’t overfold, as this can take the air out of the batter. Pour the batter into the prepared cake tin. Flatten the top with the back of a spoon. Arrange the rhubarb on top, then sprinkle with the extra coconut sugar. Bake in the

For the rhubarb syrup

• 50g rhubarb, roughly chopped

• 50g maple syrup or cane sugar

• 120ml orange juice

oven for 40-45 minutes. The colour should now be nice and even.

When the cake is ready, remove it from the oven and leave to cool in its tin for 10 minutes. Then remove it from the tin and place it on a wire rack.

To make the rhubarb syrup, put the ingredients in a saucepan over a low heat. Stir until the sugar dissolves. Bring the mixture to a boil, then reduce the heat. Simmer for 10-15 minutes until it thickens. Once the mixture cools, blend in a food processor and pass through a sieve.

While the cake is still warm from the oven, pierce some holes evenly across the cake with a sharp skewer and drizzle around half of the rhubarb syrup over the top. Serve the rest on the side.

‘As chefs, we cook to please people, to nourish people.’

– Jose Andres

Chocolate coconut bars

We love the classic combination of fresh, sweet coconut and rich chocolate. And, by using good quality dark chocolate and adding a touch of baobab powder, these bars are infinitely tastier and healthier than anything you’ll find in the confectionery aisle. Keep them in the freezer for when you need a sweet treat.

DAIRY-FREE, GLUTEN-FREE

PREP TIME: 35 MINS

MAKES 24

INGREDIENTS

• 300g desiccated coconut, unsweetened

• 100ml coconut cream

• 120ml honey (or agave or maple syrup)

• 1 teaspoon baobab powder (optional)

• 5 tablespoons coconut oil

• 200g dairy-free dark chocolate (minimum 85% cocoa)

METHOD

In a food processor, blend the desiccated coconut, coconut cream, honey, baobab powder and coconut oil until moist and sticky. It should start to clump together. Line a baking tray with parchment paper. Put the coconut mix inside and press down with your hands until it is firm and even. This will ensure the bars don’t fall apart.

Place in the freezer for 15 minutes. Then remove and cut into bars with a knife.

Melt the chocolate slowly in a bain marie, stirring often and ensuring that it doesn’t

For the toppings

• 2 tablespoons toasted coconut flakes

• 2 tablespoons desiccated coconut, to sprinkle

get too hot and seize. Pour the melted chocolate into a small bowl. Allow to cool slightly, then submerge each coconut bar into the melted chocolate or using a spoon, drizzle on top of the bars. Set aside on a lined baking tray.

For the topping, sprinkle with the coconut flakes and desiccated coconut. Alternatively, you can sprinkle with 2-3 tablespoons of bee pollen or frozen raspberries while the chocolate is still wet. Return to the freezer for 10 minutes to set.

Note: With a flavour slightly reminiscent of lemons, baobab powder is packed with antioxidants, vitamin C and key minerals such as potassium, magnesium, iron and zinc. It can also promote a feeling of fullness, helping you manage food cravings throughout the day.

JOYFULLY SUMMER

‘Summer afternoon – summer afternoon; to me those have always been the two most beautiful words in the English language’

– Henry James

If the year has a rhythm, summer is its peak. The seasons ripen to a climactic high point when days are long and easy, the high sun warms our bones and bathes the world in a sumptuous golden light, and happiness never feels far away. Summer is a time of ease and abundance. There is time to dream and doze, to rest and play. Nights drift in gently, sociably. There is time.

‘If it could only be like this always – always summer, always alone, the fruit always ripe…’ wrote Evelyn Waugh of the simple joys offered to us during these months. But this misses the point. Summer is a lesson in seizing the day. Enjoyed or not, it will pass.

It is the predictability of summer that delights: the knowledge that these fair, languorous days and firefly nights are gifted whole, a feast to relish.

Spend as much time as you can outside, taking in nature at its most resplendent. Wake with the sun and walk in the early morning light to sync your circadian rhythm to this highest of seasons, boosting your mood and your energy. In the evening, take off your shoes and feel the heat of the earth beneath you, warmed by a long day of summer sun. Inhale the sweet scent of flowering rose bushes.

Most of all, take time to do the things that can only be done in summer: picnic by riverbanks and walk in fields with crops as tall as you are. Sit on the grass with a good book. Pick wildflowers. Swim in the sea and eat a plump tomato straight from the plant, noting its vivid sweetness. Savour the rich pleasures before you. Play. Rest.

A well-spent summer leaves you sated: full of joyful memories, strong muscles, stockpiled jams and vitamin D. Like Aesop’s ants, we can store what we need, emotionally as well as physically, while the hot sun shines.

Ease and abundance should also make their presence felt in your kitchen. Let go of set mealtimes and allow your body to decide when to eat. Opt for sharing plates of salads, roasted vegetables and healthy snacks. Turn bumper crops of apples, tomatoes and summer mint into salads, jams and garnishes. Cook fish and chicken whole with uplifting summer herbs and serve directly to the table. Eat outside as often as you can, keeping things simple with plenty of cold plates. Host as many as you can fit around your table and let mealtimes become laid-back, friendly affairs, full of conversation and engagement.

Finding your purpose

‘You will never be able to escape from your heart. So it’s better to listen to what it has to say’

– Paulo Coelho

When Tessa Clarke was moving house, she had food left in the fridge. Unable to bring herself to throw it away, she went outside to find someone to give it to. Frustratingly, no one was around. Later, ruminating on the madness of throwing away good food while so many go hungry, Clarke thought it would be great if there was an app for such situations.

She shared her idea with friends and family. They, almost unanimously, said it would never work – that people would be reluctant to share food with strangers. Undeterred, she kept talking about the idea and, a few months later, met someone who shared her vision.

Together Tessa and her friend Saasha Celestial-One researched the need, set up a company – Olio – and launched an app. Within six years, Olio had shared almost ten million food parcels across fifty-four countries, providing a solution for both food waste and hunger.

Self-proclaimed ‘mums on a mission with no time to spare’, the duo gave themselves just a year to prove the concept. With a clear vision and a proper deadline, they overcame all doubts and obstacles. This is a lesson in the incredible power of purpose and the importance of following your dreams. People who follow their dreams are life’s doers. They are the ones who start companies, launch charities, travel and embrace the world. They are the ones who create a memorable life. Doers have the power to change their own environment and the world around them.

When you are young, people constantly ask about your goals. ‘What subjects do you want to study?’ ‘What sports will you play this year?’ ‘What are you going to do when you grow up?’ ‘Who are you going to be?’

As an adult, this happens less. Perhaps you are considered complete by twenty-five or thirtyfive or forty-five. Your sporting ability or musical talents or professional ambition either realised or forever beyond your grasp.

But we should never stop setting goals, or stop being open to them. They are what get us out of bed in the morning and push us forward. People with a clear purpose have been proven to live longer, healthier and happier lives. In Maslow’s hierarchy of needs – a theory that states our needs dictate our behaviour – goals provide the path to self-actualisation. Ultimately, they are what drive us towards a conscious and meaningful life.

Setting goals

Knowing your ‘why’

‘If your dreams do not scare you, they are not big enough,’ wrote Ellen Johnson Sirleaf, the first elected female head of state in Africa. And dreaming big is a habit we must all cultivate. Some will chide you to ‘be realistic’ – a sure sign of limited imagination –but dreams should feel scary before you start. They should invigorate you, push you out of your comfort zone and keep you awake at night with excited thoughts and nervous energy. The best dreams should give you a sense of purpose.

To dream big, we need to pause the treadmill of life and consider where we are and where we want to be. We need to look at what our skills are and what we can offer.

In Japan, there is a philosophy known as ikigai. This loosely translates as the sweet spot between doing something that provides a living and doing something that you love and are good at, and that the world needs. It is something we would do even if no one paid us.

That can be a noble goal, and it’s something to aim for if you can. But there are ways to achieve purpose other than through your day job: volunteering, starting a local group or organisation, joining a sports club or serving on a committee with a shared vision.

In Buddhism, your tribe, or group of likeminded people, is your sangha. This is not the same as your friendship group – although it can cross over – but a group of people who become energised and excited about the same things. Given all that we know about human nature and the need to belong, finding your sangha is key to a happy, fulfilled life.

The best way to find your purpose and your sangha is, simply, to try things and get involved in the world around you. Push yourself to join groups, say yes to new challenges and see how you feel. Think about what stirs you up. Do you get angry or upset reading about certain plights? Is there a way you can help? Is there an activity that you enjoy so much that time just flies while you do it? Even jealousy can be a good indicator: if you feel envious of someone else’s accomplishments, perhaps it’s something you would also like to do.

When we find our purpose – what the French call our raison d’être, or reason for being – we lose track of time and get into what psychologists call ‘flow’. We reach a state where negative chatter cannot reach us and where blocks in the road are temporary bumps, not a reason to give up.

To find your purpose, go deep and connect with your true self. Be honest when it comes to what makes you happy, and don’t allow other people’s opinions to sway you. Want to run a marathon? Great – but don’t do it because it looks good on Facebook, or because your friend wants to run one. If your passion is calligraphy or volunteering at an animal shelter or ballroom dancing, go for it.

Remember there is no age limit on purpose – and our purpose can change as we move through life. Vera Wang established her design empire at forty. Julia Child made her television debut at fifty. During the Covid-19 pandemic, Captain Tom Moore – a ninety-nine-year-old British veteran – walked one hundred laps of his garden to raise £1,000 for charity. He ended up raising more than £32 million, becoming a national hero and earning a knighthood from the Queen. In the words of Norman Vincent Peale, ‘Shoot for the moon. Even if you miss, you’ll land among the stars.’

Reaching the top

There are many theories for how to achieve goals. Some think we should visualise the results or write down what we want to achieve. Others favour the SMART acronym, that goals are:

• Specific (targeting an area for improvement)

• Measurable (so you can track progress)

• Attainable (not so ambitious that they are impossible to achieve, which will sap your motivation)

• Relevant (in your chosen field or something that you can relate to)

• Time-bound (with a specific end point or an idea of when the goal can be achieved)

You are creating something completely new, so you need to make things as easy as possible for your mind to work towards. There is a world of difference between ‘I’d like to lose weight’ and ‘I’d like to lose five pounds by the first of March.’ The first is a wish with no clear path. The second issues a directive to your brain, which will immediately begin to make calculations. You have a measurable aim to work towards and can hold yourself accountable.

Paint a picture

Vague goals such as ‘I’d like to lose weight’ or ‘I’d like to travel more’ are impossible for the brain to latch onto and so fall away rapidly. But when we are specific – when we visualise ourselves at our perfect weight or on an aeroplane taking off for a new adventure – we plant a seed in our mind. Close your eyes and try to imagine how good it will feel to achieve your goal. Come back to this feeling often; it will anchor and guide you.

Write it down

The simple act of writing down a goal makes us around forty per cent more likely to achieve it. This is because written-down goals that are specific and measurable harness our emotional energy. We subconsciously move towards them.

Think about what you want

Think of what you want, not what you don’t want: ‘I’d like to be a size ten,’ rather than, ‘I don’t want to be a size sixteen anymore.’ Our brains do not work in negatives. It’s like trying not to picture an elephant with a big red ball on its trunk (you probably just have).

Try looking back

A good way to bring your goals into focus is to try writing next year’s ‘holiday letter’ – or even your obituary. Detail what you’d like it to say: the adventures you’ve embarked on, the places you’ve travelled, the challenges you’ve worked towards, the things you’ve accomplished. Put it all down on paper and keep it somewhere where you can refer back to it. As the saying goes, in a year’s time you’ll wish you had started today.

Take it easy

The Japanese philosophy known as kaizen focuses on continual, incremental improvements rather than radical changes. As with a savings account, you benefit from compound interest. If you get one per cent better every day – run one per cent further, practise one per cent longer – you could double your ability within seventy-two days.

How to enjoy exercise

‘Life isn’t as serious as the mind makes it out to be’

– Eckhart Tolle

How pleasing it would be to rebrand exercise as simply movement. For we are meant to move. As children we bound, bounce and run just as our body’s design intended, with its 206 bones and 600 muscles. In our home-delivery-addicted world and ‘all or nothing’ narrative, in which you are either an up-at-five runner or don’t own a pair of trainers, we have forgotten how great it feels to get active. And yet we know, intuitively, that great thinking, feeling and living come to those who simply move.

Exercise has its place in the ‘calories in, calories out’ approach to health, but it’s the cerebral and physical merits of movement itself that really uplift us. Those who move for at least thirty minutes a day are much more likely to consider themselves ‘joyful’.

Most studies suggest it doesn’t matter what exercise you choose; this is about life, not a workout. Healthy movement doesn’t have to mean getting out of your chair and onto a treadmill. Simply moving your legs and arms on a brisk walk or splashing in a pool stimulates muscles to trigger a flow of feel-good hormones to the parts of the brain that switch off when we feel blue. The message is to take small steps towards big change by forgoing a stress-inducing gym obsession and instead getting into a movement mindset.

The concept of exercise to make us feel more positive is far from new. Consider, for example, the much-lauded ‘runner’s high’. Just ten minutes is enough to begin the brain’s release of mood-regulating hormones, dopamine, norepinephrine and serotonin, while keeping the stress hormone adrenaline in check.

Moving positively contributes to everything from keeping your heart happy to maintaining an ideal weight. You’re more likely to sleep better, reduce your blood pressure and have stronger bones. It improves digestion, flexibility and posture. Even the simple act of standing more often helps you lose weight and builds lean muscle mass in your legs, which will allow for a longer, happier life.

Today, forward-thinking doctors speak not just of the number of years that we live, but how many we live well: how many we have in which we can jog, dance and move with careless abandon. The freedom to move is one to be cherished. Beyond the biological wonders is the meditative value. Focusing on body movements can distract the mind from upset or worry, and increase your sense of control.

In the words of Einstein, ‘Nothing happens until something moves.’ That includes a shift in your mood.

Start slowly

Avoid the temptation to sign up for a class every day. You’re likely to burn out and give up. Stick to one or two a week and build up slowly.

Find your passion

The more exercise is punishing, the less likely you are to continue. See if you prefer playing in a team or with a friend – netball, volleyball, tennis – or solo activities like spinning, yoga or Pilates. If a timetable doesn’t work for you, dance at home

to online tutorials or put a mini trampoline in the garden and bounce to a playlist of favourites. Find the fun in movement and it will change everything.

Make the time

Exercise is often the first thing cut from a busy diary. Yet a boost of energy and endorphins might be just what we need when we’re tired. Try to make movement a non-negotiable part of your day. If you struggle, book an activity with a friend: you’re less likely to cancel if it means letting someone down.

Invest in new kit

Some truly beautiful brands cater to the fitness market and it’s amazing what a difference looking the part can make to your mindset. Get pieces that make you feel confident and your workout – or at least your will to work out – will be boosted.

Price it right

Don’t fall into the trap of thinking you need to join an expensive gym. If you can, and you enjoy it, go for it. But there’s no shortage of online classes and inexpensive kit for home use.

Change your mindset

If you think ‘I have to exercise’ or ‘I hate running’, movement will always have a negative connotation. Flip it to ‘I get to exercise today’, ‘I love having time to myself to listen to my favourite music’ and ‘I love the feeling I get after a run’.

Find a buddy/podcast/playlist

Do whatever you need to make it fun. Save a favourite podcast to listen to on a jog, or power-walk with a friend (or call her as you go). Or create a positive playlist that makes you want to move.

Mix it up

As with diet, exercise is best when it’s varied. Cardio is great for our hearts, while weight-training is essential for boosting metabolism and increasing bone density. A quick HIIT class can be a perfect boost for energy levels.

The art of dressing

‘Style is something each of us already has, all we need to do is find it’

– Diane von Furstenberg

Clothes speak before we do. They are a powerful form of communication. Before we utter a single word, they say so much about who we are. They tell people what we are like and what role we play. Are we practical, adventurous or professional? A top-to-toe cream outfit says this is a person untroubled by public transport and dry-cleaning bills, while flat-soled sneakers suggest a woman with much running around to do before bedtime.

If what we wear says so much, it makes sense to control the conversation. Author Malcolm Gladwell argues that people make up their minds about us within the blink of an eye. They subconsciously ‘thin slice’ us, deciphering signals from our clothes, expression and posture. This is primal: an innate ‘friend or foe’ judgement. And thanks to social media – with its retouched images and demands for ‘likes’ – we are arguably more judgemental than ever.

The good news is that there has never been a better time to get dressed. Options at all price points are plentiful, while many rules of previous eras – ‘high heels only’ or unacceptable ‘clashing colours’ – have largely fallen by the wayside. Wear white trainers! Rock pink and red together! Wear what makes you happy!

But with the possibilities seemingly endless, this opportunity for self-expression can easily feel daunting, leading us to ‘safe’ choices that do not reflect who we are. A quick scan of categories on major clothing websites – activewear, beachwear, casualwear, jackets, jeans, jumpsuits – could send you to hide beneath a uniform of black trousers and sweaters forever.

But directing your attention reaps rewards. People you think of as naturally stylish may simply give more thought to this area of their life.

The key to confident dressing is knowing who you are. When I work with a stylist, they are always much more interested in who I am and what my life is like than what is missing from my wardrobe.

As well as outward expression, clothes affect us internally. We all know the uniquely unhappy feeling of wearing the wrong thing: the slightly-too-short skirt, the inappropriately bright outfit, the top that doesn’t quite fit. Equally, it’s easy to recall times when we felt exactly right in what we wore – our wedding dress, that perfectly fitting little black dress, our favourite crisp, white ‘interview’ shirt – and the extra punch of confidence this provided.

If we accept that our clothes have a huge impact on our mood, we can see that they have the power to influence and even determine how our day goes. Add enough of these ‘just right’ days together and watch your confidence soar and your life change.

Find your style

Getting started

To begin, here are some simple exercises to help you find and refine your style. Do them with an open mind and an inner smile, knowing that you are on your way to becoming your most stylish, confident self. I like to do these exercises in order, because one influences the next.

Get to know yourself

Answer the questions below, making a note of whatever comes to mind. You won’t need to share the answers with anyone, so be honest.

1. What do you want your clothes to say about you?

2. How do you want your clothes to make you feel?

3. Would you prefer a uniform approach to dressing, with key staples and one clear look? Or would you like to be experimental, depending on your mood on the day?

4. Think about your lifestyle. How do you spend your time? Do you have clothes for every occasion? If not, which situations do you struggle with?

5. What did you learn about clothes when you were growing up? Are there messages you remember that are no longer useful? (If your mother dressed you in full skirts, you might be drawn to full skirts now, even if they no longer suit you.)

6. Is there someone whose look you admire? When I began styling, the answer to this question was always Kate Moss. Who is your Kate Moss? It’s useful to have someone whose style you can use as a reference point.

The answers to these questions will give you a good starting point. And having selected your style icon, you can refer to them when examining your own wardrobe, or shopping for clothes.

‘I have always believed that fashion was not only to make women more beautiful, but also to reassure them, give them confidence’

– Yves Saint Laurent

Visualise your style

Moodboards can be a great way to visualise your style. You can create them online, but I recommend using physical pictures: this engages our creativity more than scrolling through Instagram or Pinterest. To make your own moodboard, browse style, interiors and fashion magazines, and tear out images that appeal to you. Don’t overthink it. It doesn’t matter if it’s a ballgown or a flower-covered garden wall. It can be a colour, an object, a person or even just words. Cut out anything at all that you are drawn to.

Stick the photos on paper or a board and see if you can identify themes. Are your images mostly monochrome or colourful? Are there colours that appear often? Does your imagery feel soft and romantic, or concise and direct? You might see recurring items: hats, big earrings or sequins, for example.

Keep your moodboard where you can see it every day. The images will settle in your subconscious and help steer you to select clothes that create the style you like.

Your style statement

From the list below, choose the two terms that best describe how you aspire to look.

Refer back to your moodboard. Do you see any similarities between the words you have chosen and the images on the board?

Each day, when you wake, say or write down your style affirmations: ‘I look feminine. I look elegant. I feel feminine. I feel elegant.’ (Feel free to choose words of your own.) Close your eyes for a moment and imagine how it would feel if you were dressed in something that felt amazing. If there’s an outfit you’ve always wanted to wear, imagine yourself wearing it. And if you can’t picture the outfit, don’t worry – just connect to the feeling.

The aim is to create a wardrobe that reflects the style you aspire to. Use the words you have selected, your style icon and your moodboard for reference.

A note on colour Colour can feel scary if you’re not used to it, so introduce it in small steps. A single item – for example, a bright blue bag – is an easy and effective way of bringing colour to your look, without having to wear it close to your face and worrying whether the shade suits you.

Incidentally, colourful bags are a great investment: they work with many different outfits and bring life to sombre looks, season after season. They send out the message that you know what you’re doing: you have the confidence to choose colour. And they are also often discounted at the end of a season, creating a good opportunity to buy a designer item for less. flamboyant bohemian professional romantic elegant reserved discreet graceful urban edgy cool glamorous sexy functional proper adventurous tailored feminine casual utilitarian colourful eccentric smart athletic classic floaty androgynous preppy cute traditional hipster formal rock chick corporate country relaxed sophisticated serene retro fun organic effortless

How to edit

A wardrobe of clothes that you love, and know how to wear, makes dressing a breeze. It allows you to be out of the house in a flash, striding confidently into the world, without overthinking what you have on.

If you can’t honestly say that you love everything in your wardrobe, it’s time to declutter. I truly believe that clearing out your wardrobe frees up space for good stuff to enter your life, whether that’s a new job, a new partner or just good vibes.

There are many schools of thought about what you should keep or get rid of. Some favour the hanger trick: turning hangers around as you wear things, so you can see what remains unworn. Then there’s the six-month rule: if you haven’t worn something for half a year, remove it.

I don’t agree with throwing away something great simply because you’ve not had occasion to wear it for six months. (If we’re talking six years, however, that’s a different story.) Something old and overlooked can gain a new lease of life when paired with something current. Indeed, some of my favourite pieces have been in my wardrobe for over a decade and I love them just as much as I ever did.

When I see a client for the first time, they are often surprised at what makes the cut. I have one fundamental rule: keep only what you love. Clothes need to be comfortable, in good condition and a good fit, but those criteria are secondary to how you feel about them.

Too attached?

People hang on to things for a whole host of reasons. The ones I encounter most are cost, comfort and precious memories. It hurts to throw something away if you’ve spent a lot of money on it, but the pain is fleeting. Give it to someone who might appreciate it. It may bring someone joy – but that someone is not you. Don’t let it have a hold on you any longer.

Some clothes are kept because of the comfort factor, but our comfiest clothes are often the rattiest. Even if you are lounging around the house and unlikely to see anyone, afford yourself the luxury of looking and feeling good. It works wonders for selfesteem. How about lounging in a silk slip, with a soft, chunky cardigan over the top and big, cosy socks? It’s fine to have a few practical, tatty old things for gardening or painting or cleaning, but the danger is that you end up wearing them all of the time.

Precious memories can take a deeper hold. It’s normal to feel emotionally attached to clothing – a first-date dress, a hand-me-down sweater – but getting rid of the piece doesn’t erase the memories. If you keep everything that you wear on meaningful occasions, your wardrobe will explode. Cherish the memories and let go of the dress.

It’s easy to think of clothes as heirlooms, but don’t be tempted to keep everything for your children. You have to be certain that the garment is worth keeping and that it will stand the test of time. Fashions change, whites and creams discolour, and marks or stains, no matter how slight, worsen over time.

Self-editing your wardrobe

A thorough wardrobe edit takes time – but, boy, it’s rewarding. I never tire of doing it, for myself or for others. Set aside a whole day and start off with five boxes. I like to label them:

• keep

• donate

• sell

• repair/dry clean

• dispose

Take everything out of your wardrobe, and from corners and laundry piles. Stack it high in one place. You can’t judge an item properly when it’s hanging next to something else, because you won’t see stains or defects, and rogue socks or dusty belts at the back of cupboards will be concealed. Seeing the sheer volume of what you own can also make it easier to discard things.

Assess each item. Do you love it? Remember, we are setting the bar high and aiming to love one hundred per cent of your wardrobe. If you’re not sure, the answer is usually no.

No marks or moth holes are allowed. If simple repairs are needed, such as a missing button or fallen hem, decide whether you like the item enough to warrant the time, effort or expense of repairing it. Put it in the repair/dry clean box and give yourself one week to take action. If you haven’t done anything after a week, it has to go.

Is it comfortable? Don’t allow your day to be ruined by having to pull down a skirt, fiddle with straps or battle against static. And beware the tendency to hoard similar items; keep a couple of the best quality and lose the rest. No one needs eighteen white T-shirts.

If your weight fluctuates, it can be helpful to keep items such as jeans in one size bigger or smaller. However, don’t let your size hold you back. Dress for who you are now.

If you struggle to decide whether an item is worthy of a spot in your streamlined wardrobe, ask yourself:

• would my style icon wear this?

• would I be happy in it if Orlando Bloom (or whoever) appeared at my door?

• have I reached for it five times and not worn it?

• would I buy it if I saw it in a charity shop for twenty pounds?

Once you have five (probably overflowing) boxes, decide what to do with each one.

Keep

Put these into categories – tops, bottoms, day dresses, evening dresses, knitwear, outerwear (depending on the clothes you own). This will reveal what’s missing. You might have a huge pile of tops but very little to wear on the bottom half, or lots of party dresses but nothing to lounge in. This is a starting point for your wish list, so you can shop to fill the gaps and build a workable wardrobe.

Donate

These can go to friends, family or charity. In the UK, there are many charities, such as Smart Works (smartworks.org.uk) or local shelters, that will happily recycle workwear.

Sell

Selling your clothes can make it easier to part with unworn but expensive items and help fund your next shopping trip. For designer and expensive items, look for

specialist websites such as ReSEE (resee.com) and Vestiaire Collective (vestiairecollective. com). High-street brands can be sold on eBay (ebay.co.uk) or Depop (depop.com).

Repair/dry clean

Remember the one-week rule: it’s a good indicator of whether something truly deserves a place in your wardrobe. To save making two trips, ask if your dry cleaner can do alterations.

Dispose

Pieces that aren’t suitable to be passed on to someone else can be recycled, made into items such as cleaning cloths, industrial blankets and seat padding, and – importantly –kept out of landfill. Look online for your nearest recycling point or textile bank, or check if your council collects clothes and textiles to be recycled.

Caring for your clothes

Now you have a wardrobe of pieces you love, consider how to keep them looking their best. For maximum enjoyment and longevity, you need:

A debobbler

Revive old knits and cashmere by removing any pilling. I like the battery-operated pilo fabric shavers, but a cheap, plastic one will work fine.

Fabric spray

Visiting the dry cleaner less frequently is more economical and extends the life of your clothes. Often clothes merely need a refresh as opposed to a full clean, especially jackets cut close under the arm. Turn them inside out, lightly mist the fabric at the armpit with a scent – my favourite is by The Laundress – and allow to dry naturally. That sort of scent is also brilliant for packing in your suitcase, to refresh holiday outfits so you can wear them a second or third time. I like to spritz it on bedsheets too.

A steamer

A deep crease can ruin an outfit. So a good steamer can be a game-changer, especially if your wardrobe space is limited and pieces often come out crumpled. I love using travel steamers, which are light and handy. Give your outfit a quick steam just before you go out – it will look and feel amazing. They are also great for when your clothes have been stuffed into suitcases.

Moth protection

Keep your wardrobe cool: moths love warmth and dirty clothes. Adhesive traps work well and should be used alongside a lavender spray, which you can spray inside your wardrobe – but not directly on your clothes–at every opportunity. Cedarwood balls or hanger rings can also work wonders. Replace them every year, because the scent lessens over time.

Storage

As the seasons change, store the clothes that you won’t be wearing for a while. This is a good opportunity to do another quick review and get rid of anything you won’t be excited to see again.

In autumn, when the weather turns cool, put away anything lightweight, linen or cotton, as well as summer sandals and open-toed shoes. It helps to have a ‘vacation box’ that you can reach for if you travel to sunny climes in the winter.

In summer, put away heavy knits, cashmere, boots and winter coats. You’ll need more storage for these items. If you have a lot of clothes – or not a lot of space – consider a storage facility or even a concierge service that will collect and store clothes and accessories in a temperature-controlled environment and return them whenever you need.

Building a wardrobe you love

How to shop

Here are shopping tricks I’ve learned over the years, to avoid the feeling of buyer’s remorse.

Avoid the ‘all or nothing’ approach Spending sprees when you’re hunting for a ‘whole new wardrobe’ can lead to costly mistakes and a lot of trend-led pieces. Instead, keep an eye out year-round for pieces you love. Think of your wardrobe as something that is constantly evolving, rather than something to ‘complete’.

Look natural

When you shop, don’t go overboard with perfect makeup and freshly blow-dried hair as this can impair your judgement of the clothes.

Avoid crowds

Crowds make everything feel urgent. Shopping on a weekend, with the rest of the world will find you caught in a sensory frenzy that can be derailing. Go on a weekday morning, when the music is generally quieter too.

Know your own mind

Shop assistants can be helpful with trend advice and directing you to new pieces, but only you know what works best for your lifestyle and budget. Headphones can be a great way to shop undisturbed. I prefer shopping alone, which removes the risk of being swayed into something that isn’t quite right. Only take a friend if you trust their eye.

Ignore seasonal trends

We’ve come a long way from spring/summer and autumn/winter shows. Luxury houses now launch multiple main collections – resort, cruise, first summer, high summer, pre-fall – while high street and fast fashion brands produce a frankly alarming fifty-two microseasons per year – or one new ‘collection’ every week, each demanding our attention and

adoration. Make sure any trend-led pieces really suit you and fit seamlessly into your wardrobe. New pieces should refresh your wardrobe, not leave you wondering, ‘What do I wear with this?’ Limit yourself to a couple of pieces each season that feel very current.

Don’t buy for one occasion

Rather than buying something for an event – like a date, or a wedding – try to have a few dressier pieces ready in your closet. Buying for an occasion can lead to one-wear-only items.

Beware of sales

As the saying goes, it’s only on sale because no one else wanted it. That’s not to say you can’t find anything good, but beware the lure of a major markdown. Do you really like the piece? Would you pay full price for it?

Keep the receipt

When you get home, keep the item in a bag, with the receipt, for forty-eight hours. Then take another look. Is the magic still there? Often it’s the act of shopping that gives you the high, not the item itself. Only when the dopamine wears off will you know if it’s a keeper.

Consider one-in, one-out

Imagine if you had to get rid of one item to make room for a new one. Would you still buy it? Even if you don’t strictly abide by the rule at home, it’s a useful barometer.

Be careful online

If you shop online, order the same item in a couple of sizes to ensure you get the right fit. Make sure you send the returns back! (Put a note in your calendar if necessary.)

Be discerning

If anything about the piece bothers you even slightly, leave it in the shop. It’s better to invest in something special that you wear all the time than ten average items that gather dust.

Accessorise, accessorise

There are two schools of thought for accessories. The ‘more is more’ brigade hate to waste an opportunity to jewellery stack, while the ‘take one thing off’ community would rather be underdressed than over.

But we can all agree that details matter, and finishing touches really can perfect, polish and personalise a look. It goes back to your chosen words [page 95]: if you want to look effortless and romantic, err towards less-ismore – a single necklace, beautiful earrings, a couple of delicate rings. If you want a bolder, cool, rock-chick effect, then go wild.

These pieces aren’t supposed to be permanent, so be fun and frivolous. It’s a great way to experiment with your look: sequins or bright colours on a dress might feel over the top, but an eye-catching scarf, bag or shoe will lift your look without pushing you beyond your comfort zone.

You don’t need to spend a lot of money on finishing touches. Inexpensive costume jewellery can modernise an old outfit, bright scarves around handles can update a handbag, and a chic gold chain or bangle can be all it takes to pull together a simple T-shirt and jeans look.

‘If your hair is done properly and you’re wearing good shoes, you can get away with anything’

– Iris Apfel

Ways to accessorise

Brighten up sober shades

Wearing all black or navy? Opt for a bag in electric blue or chunky statement earrings.

Embrace glamour

Jewellery can be as dainty or bold as you like and is relatively easy to shop for. When you’re bored of your clothes, new yet inexpensive earrings can make a world of difference.

Dress up the day

Who says you should save glamorous accessories for evening? Clutch bags are a brilliant way to transform an outfit to evening wear, but they are even more of a statement during the day, adding instant glamour to any outfit.

Break the rules

Once upon a time, my clients wore gold jewellery or silver, but never both. Now women mix all the metals and it looks great. And a stack of rings and styles can look great next to bare fingers. Wearing a backless dress? Wear a statement necklace backwards for high-voltage glamour.

Add a finishing touch

Borrow a tip from Parisians, who tie scarves around their wrists, handbags, hair and neck for bold pops of colour. It’s maximum impact for minimal effort.

Splash out on sunglasses

Spend time and money here: a good pair of sunglasses has the power to instantly change your look for the better. Find your go-to style and keep them handy at all times – even in winter.

Wrap up

A plush stole can transform your coat into a statement. Look for colour, faux-fur or elegant vintage. Come spring, you can wear it with maxi dresses for a playful boho feel.

Add definition

A good belt will last a lifetime and transform your shape in seconds. Add definition to a loose outfit or a flattering touch to a big coat.

Don’t forget your feet

Cute, interesting flats dress up an outfit in a heartbeat. Even if everything else you’re wearing plays it safe, your feet can be things of beauty.

Invest in a classic watch

Find a beautiful watch that you love: a timeless piece that will go with everything (this is something that you really can pass down to the next generation).

Playing host

Throwing open the doors of your home and playing host to friends and family is one of life’s greatest pleasures. It’s easy to feel overwhelmed at the idea of having guests over. But, this is where the concept of Kintsugi once again proves useful. To paraphrase Voltaire, don’t let perfect be the enemy of good. Your friends don’t want an immaculately polished house with an Instagrammable table and curated conversation if the price is a stressed host. And if you wait until your house is ‘perfect’ or ‘finished’, you’ll be missing out on so much joy.

Never think that your house is too small to invite people over. Whether you have a lavish dining room or a cosy cottage, there is always room to host friends in some form.

When entertaining, live by the great Dorothy Draper’s motto: a delighted hostess is a delightful hostess. There is nothing worse than a martyr running around pouring drinks and serving such complex dishes that she doesn’t sit down until the end of the evening. It creates an uncomfortable layer of stress that prevents everyone enjoying themselves. Instead, focus on making people feel welcome, relaxed and seen.

Begin by working out how much time you have. If time is in short supply, keep things simple. Sharing platters and family-style menus are perfect for keeping the evening relaxed. Even if you have plenty of time, don’t be tempted to get too complicated with the food, especially if you are hosting more than six guests. A lavish starter can be your undoing if you have to make ten of them. Always try to make something you have made at least once before, lest there is a need for high-tech gadgetry or overnight marinading, which can be easy to miss.

Make as much as you can in advance. Write a note of what needs to happen at what time and stick it on the inside of a cupboard for reference, and for anyone who is helping you. I try to make dishes where cooking times aren’t too precise, which helps with the flow of the evening.

When it comes to dressing the room, work with what you have. Tablescaping has become something of a trend but don’t feel that you need to buy a whole new dining theme every time. A bowl of lemons is always a joyful centrepiece, and it’s amazing the difference that candles and a couple of bud vases or mason jars can make. Pick up pretty tablecloths in sales or high street stores; or, if budget allows, invest in classic homewear. Test any sound speakers the day before to avoid Bluetooth stress. If you are unconfident about choosing music, put on a playlist from Spotify or YouTube.

Finally, make sure you leave more than enough time to get ready, so you can greet your guests with genuine enthusiasm and do nothing other than minor clearing of plates when they are there – the washing-up can wait until tomorrow.

Design the night

Tips for hosting

Design the night

Decide what sort of night you would like: a dinner party, drinks in the garden, nibbles and games or a full-on party. Weekends are often best for keeping stress to a minimum: no one is working late. Don’t overthink who to invite – there’s no ‘perfect’ mix of people – or wait until you’ve had a room redecorated.

Prepare in advance

Think how much time you have to prepare. Be honest, because underestimating how long something takes will almost certainly cause stress. Get help where you can, whether it’s with tidying the house, lighting candles or prepping salads and desserts. Make a pitcher of a cocktail – without ice – and keep it in the fridge, then serve over ice when people arrive.

Create your space

Domesticity is part of the charm of inviting people over, so don’t feel that you need to remove all signs of daily life, such as children’s paintings on fridges. Simply clear the clutter, place fresh flowers in a vase and open windows before guests arrive to prevent the room from getting stuffy.

‘Live life as if everything is rigged in your favour’

– Rumi

Soften the lighting

Ideally, you want to bathe your guests in beautiful soft lighting that makes everyone look better. If you’re not sure, go into the room the day before, at roughly the time that people will be there, to see what the light is like. If it’s spring or summer, the evening light may be just right. If it’s darker, you may need lamps, possibly moved from elsewhere in the house. Either way, have new candles dotted around – with matches handy – to ease you gently into the night.

Bring the indoors out

Make the most of good weather by bringing your guests outdoors, even if it’s just for drinks. If you have an outdoor table, set it grandly with tablecloths and pretty tablescaping, and dine beneath the stars. Dot lanterns here and there for when it gets dark and wrap fairy lights around greenery for an enchanted-garden feel.

Keep it simple

If you love to cook, by all means go all-out with your menu. If not, keep things simple. Avoid starters and put out simple sharing boards – think olives and fresh mozzarella. Cook a main dish that can be brought to the table and served family-style; tagines, curries and spaghettis are perfect for this. Cook with the seasons for the freshest flavours.

Get creative with tablescaping

This isn’t about showing off, but about making your guests feel welcome and special. A well-designed table creates a sensory experience beyond the food – and, often, diners say it makes the food taste better. Happily, there are many ways to add a creative touch without spending a fortune. Add a pop of colour, with ribbons around napkins or glass vases of brightly coloured fruit. Tie string around cutlery with a sprig of eucalyptus or write place names on stones or shells salvaged from the beach. Bud vases are a perfect addition, allowing you to sprinkle pretty flower arrangements without overwhelming the table or the food. If in doubt, nothing beats a cheerful bowl of lemons, white taper candles and a basil plant on a blue and white tablecloth.

A

good invitation

If you really want to impress, send an invitation in the post, rather than via email or phone. But if you want to keep it casual, texts are fine. Include timings and your full address in the message, to avoid lots of questions on the day.

Enjoy

yourself

The key to hosting any event is simply being relaxed and enjoying the night. This is about sharing your home with the people you love, so don’t allow anything minor – a collapsed pudding or a broken glass – to ruin the evening. Enjoy yourself and your guests will too!

SUMMER RECIPES

Summer breakfasts are a joy like no other. Nothing beats the taste of soft, ripe peaches in an ice-cold smoothie. This zingy juice is rich in nutrients and bursting with vibrant flavour. For busy days, opt for something light but protein-dense such as a breakfast bowl with coconut yoghurt. Feel free to get creative with the toppings.

Summer days juice

VEGAN, GLUTEN-FREE

PREP TIME: 5 MINS SERVES 1

INGREDIENTS

• 50g fennel

• 1 leaf Swiss chard

• 1 peach

• 1 teaspoon turmeric

• juice of ½ an orange

• pinch of freshly ground black pepper

• juice of ½ a lemon

• 50ml water

METHOD

Remove the core from the fennel and the stalk from the Swiss chard. Leave the skin on the peach but remove the stone. Blend all the ingredients until smooth.

Breakfast bowl with coconut yoghurt

VEGAN, GLUTEN-FREE

PREP TIME: 5 MINS SERVES 1

INGREDIENTS

• 200g coconut yoghurt

• 1 scoop of chocolate protein powder

• 50g mixed berries

• 1 tablespoon desiccated coconut

• 1 tablespoon mixed seeds

• maple syrup to serve

METHOD

Mix the coconut yoghurt and chocolate protein powder until smooth. Top with the berries, coconut, seeds and a drizzle of maple syrup.

Breakfast fritters with poached duck eggs

These are always much appreciated. Duck eggs are slightly richer and pair well with the light, fresh flavours of dill and spring onion. It’s also a great way to sneak in several portions of vegetables to start the day off well. The perfect dish for a lazy weekend morning.

VEGETARIAN, GLUTEN-FREE

PREP TIME: 15 MINS; COOKING TIME: 15 MINS

SERVES 4

INGREDIENTS

For the fritters

• 2 duck egg whites, beaten

• 50g gluten-free flour

• handful of kale, shredded

• 150g grated aubergine

• 380g broccoli florets, finely chopped

• 60g firm goat’s cheese, grated

• 2 spring onions, sliced

• handful of dill, finely chopped

• 80ml almond milk (or other dairy-free milk)

• pinch of salt

• 1 tablespoon coconut oil, for frying

For the yoghurt sauce

• 100g Greek yoghurt

• 1 teaspoon dukkah

• 1 lemon, zest and juice

• 2 tablespoons extra virgin olive oil

• pinch of salt and pepper

METHOD

Mix the egg whites, flour, kale, aubergine, broccoli, goat’s cheese, spring onions and dill in a bowl. Add the almond milk and a pinch of salt and mix to combine. For the yoghurt sauce, mix all of the ingredients in a small bowl using a fork or a whisk, until fully combined. Set aside. Fill a saucepan with water, three quarters to the top. Add the salt and vinegar and bring to a simmer.

While the water is heating up, put a large frying pan on a medium heat and add a tablespoon of coconut oil. Add 30g (¼ cup) of the fritter mixture at a time to the

For the poached eggs

• pinch of salt

• 1 tablespoon white vinegar

• 8 duck eggs, to poach

To serve

• 2 avocados, halved and stones removed

• black pepper to taste

pan and cook for 3-4 minutes until a golden crust forms on the base of the fritter. Flip and cook until golden brown on the other side. Reduce the heat if it begins to burn. Remove from the pan and repeat with the remaining mixture.

Carefully break 4 eggs into the simmering water. Set a timer for 3 minutes. When the timer goes off, remove using a slotted spoon and place on kitchen towel to absorb the water. Repeat with the remaining eggs. To serve, place the eggs on the fritters. Sprinkle with salt and pepper, and serve with sliced avocado and the yoghurt sauce.

Butter bean and blueberry coconut cake

Butter beans are a baking revelation! They produce a wonderful sponge-like texture, while the blueberries in the batter moisten it nicely. This cake was inspired by chefs Sarit Packer and Itamar Srulovich, the owners of Honey & Co in London. Their unbeatable cakes prompted us to experiment with a variety of ingredients and this is one of the results.

DAIRY-FREE, GLUTEN-FREE

PREP TIME: 20 MINS; COOKING TIME: 30 MINS SERVES 8–10

INGREDIENTS

For the cake

• 800g butter beans

• 150ml maple syrup or honey

• 1 teaspoon of vanilla extract

• 4 free-range eggs

• 100g coconut oil, melted

• 50g gluten-free flour

• 2 teaspoons baking powder

• 50g desiccated coconut

• 200g blueberries

For the topping

• 175g blueberries

• 2 tablespoons coconut sugar

• 100g shelled pistachios, roughly chopped

METHOD

Preheat the oven to 180°C/160°C fan/gas mark 4. Grease and line a 20cm cake tin.

Drain the butter beans and place them in a food processor with the maple syrup and vanilla extract. Blend until smooth. Add the eggs, one at a time, and blend after each one. Add the coconut oil and blend again. Put the entire mixture in a large bowl. Fold in the gluten-free flour, baking powder, desiccated coconut and 200g blueberries.

Pour the mixture into the lined cake tin, arrange the remaining 175g blueberries on top of the mixture. Sprinkle with the coconut sugar and chopped pistachios and bake for 30 minutes. The cake is ready when it is golden and a toothpick comes out clean. Remove the cake from the oven. Allow it to cool in the tin for 10 minutes. Take it out and let it cool completely on a wire rack before serving.

Note: Butter beans are a great source of protein, fibre and iron. They are also contain several vitamins and minerals that are especially good for women, including manganese, which reduces inflammation in the body, and folate, which helps to convert carbohydrates into energy.

Heritage tomato, burnt orange and fennel salad with black olive crumb

Nothing beats a fresh tomato salad when it’s too hot to do anything else. This recipe was created during an intense heatwave in London. As temperatures hit 39 degrees, Londoners sweltered in their homes and sought light, fresh food that didn’t require a lot of cooking. If possible, make the black olive crumb the day before and store it in a sealed jar. It will keep in a cool, dry place for about ten days.

VEGAN, GLUTEN-FREE

PREP TIME: 1 HOUR, 15 MINS

SERVES 4 AS A SIDE

INGREDIENTS

• 1 jar of pitted black olives, drained and finely chopped

• pinch of salt

• 1 tablespoon sunflower oil

• 2 oranges (preferably blood oranges), peeled and sliced

• 8-10 heritage tomatoes, sliced

• 2 large fennel bulbs, thinly sliced, reserving the fronds to decorate

• 15g dill, finely chopped,

• 8-10 fresh basil leaves, torn

• 2-3 tablespoons extra virgin olive oil

• 1 tablespoon balsamic vinegar to serve

METHOD

Preheat the oven to 150°C/130°C fan/gas mark 2. Line an oven tray with baking paper. Spread the chopped black olives on the tray and sprinkle with salt. Bake for about one hour until they are dry and crispy and resemble flaky, black salt.

Place a griddle pan over a hob on a high heat. After 2-3 minutes, when you feel heat coming off, pour a little sunflower oil into

the pan, tilting it to spread evenly. Place the orange slices on the pan for 30-60 seconds per side, until they develop black lines. Remove from the pan and allow to cool. Once cooled, arrange the slices of orange, tomato and fennel on a platter, dotted with the dill and basil. Sprinkle with the black olive crumb and a drizzle of olive oil and balsamic. Garnish with the fennel fronds.

Note: Heritage tomatoes contain lycopene, one of the most powerful natural antioxidants. It has also been shown to protect skin from harmful UV rays.

Pesto three ways

Fresh, homemade, dairy-free pesto is a great staple for the fridge – it’s super healthy and full of flavour. Use it to brighten up salads, stir through pasta or soup or simply add to toasted gluten-free bread for a quick, delicious snack.

Sorrel and avocado pesto

VEGAN, GLUTEN-FREE

PREP TIME: 5 MINS MAKES 1 SMALL JAR

INGREDIENTS

• 30g sorrel

• 50g pine nuts or cashew nuts

• ½ Hass avocado

• juice of 1 lemon

• 1 garlic clove

• 1 teaspoon nutritional yeast (optional)

• pinch salt and pepper

METHOD

Use a high-speed blender to blend all the ingredients until smooth. Season to taste.

Note: Full of healthy fats, homemade pesto is a great alternative to shop-bought condiments. It is also a great source of vitamin A, vitamin C, calcium and iron, needed for healthy skin, hair and heart.

Kale and walnut pesto

VEGAN, GLUTEN-FREE PREP TIME: 5 MINS MAKES 1 SMALL JAR

INGREDIENTS

• 60g kale or spring greens, packed

• 2 tablespoons extra virgin olive oil

• 80g walnuts (or use cashew nuts for a lighter, creamier texture)

• juice of 2 lemons

• pinch of salt

• 1 garlic clove

• pinch of black pepper

METHOD

Use a high-speed blender to blend all the ingredients until smooth. Season to taste.

Spinach and pistachio pesto

VEGAN, GLUTEN-FREE PREP TIME: 5 MINS MAKES 1 SMALL JAR

INGREDIENTS

• 60g spinach

• 60g shelled pistachios

• 1 garlic clove

• pinch of salt and pepper

• juice of 1 lemon

• 2 tablespoons extra virgin olive oil

METHOD

Use a high-speed blender to blend all the ingredients until smooth. Season to taste. Add a couple of tablespoons of water if the mixture is too thick and gets stuck in the blender.

Seabass with ginger, chilli and lemongrass

Good food has a way of sticking in your mind for ever. This recipe was inspired by travels on the Indonesian island of Lombok, where on a small bay dotted with wooden shacks, people grill fish to eat in little huts on stilts. Local food at its best.

DAIRY-FREE, GLUTEN-FREE

PREP TIME: 15 MINS; COOKING TIME: 25 MINS

SERVES 4

INGREDIENTS

• 4 garlic cloves, sliced

• 2 teaspoons salt (plus an extra pinch)

• 4 lemongrass stalks, tough outer layer removed and thinly sliced

• 50ml toasted sesame oil

• 1 lemon, zest only

• 1 chilli, finely diced and seeds removed

• 20g fresh ginger, peeled and grated

• 2 whole seabass (or 4 small ones), scaled and rinsed

• 2 lemons, sliced

• 4 spring onions, sliced

• coriander, to serve

METHOD

Preheat the oven to 230°C/210°C fan/gas mark 8.

In a saucepan, heat the sauce ingredients. Bring to a boil, then reduce the heat to low and simmer for about 8 minutes, until the sauce has reduced and slightly thickened. Using a pestle and mortar, grind the garlic with a pinch of salt. Add the lemongrass, sesame oil, lemon zest, chilli and ginger. Grind until it forms a paste.

Using a knife, score 5 diagonal slits on both sides of the fish. Sprinkle 1 teaspoon

For the sauce

• 4 teaspoons fish sauce

• 2 tablespoons gochujang (Korean chilli paste) or regular chilli paste

• 4 teaspoons organic honey or maple syrup

• 4 teaspoons rice vinegar

• 2 teaspoons coconut aminos or tamari

• 200ml fish stock

of salt over each fish (or half a teaspoon if cooking 4 small seabass), spreading evenly across both sides. Stuff the garlic paste into each slit and into the cavity.

Put the fish in a rectangular oven dish. Add a slice of lemon into each slit if there is space; if not, stuff them in the cavity. Sprinkle over the spring onions.

Place on a baking tray in the oven and roast for 20-25 minutes uncovered.

Remove from the oven, sprinkle with coriander and serve with the sauce.

Poached salmon and fennel salad

This salad combines some of the finest summer flavours – peppery radishes, creamy avocado and fresh cucumber – with a delicious serving of lightly poached salmon.

DAIRY-FREE, GLUTEN-FREE

PREP TIME: 30 MINS; COOKING TIME: 10 MINS SERVES 4

INGREDIENTS

For the poached salmon

• 1 celery stick, cut into big chunks

• 1 carrot, cut into big chunks

• 1 bay leaf

• 2 large pieces of orange peel

• 10ml apple cider vinegar

• 1 tablespoon avocado oil

• 1 litre fish stock or shellfish stock

• 4 salmon fillets

For the lemon vinaigrette

• 2 lemons, juice only

• 1 teaspoon Dijon mustard

• 1 garlic clove, finely chopped

• 1 teaspoon maple syrup

• 50ml extra virgin olive oil

• pinch of salt and black pepper

METHOD

Start with the salad. Slice the fennel, cucumber and radishes into thin rounds and set aside. Blanch the mangetout for 2 minutes, then set aside in cold water.

To make the poaching liquid, place the celery, carrot, bay leaf, orange peel, apple cider vinegar and avocado oil in a saucepan. Add the fish stock and bring to the boil, then turn down the heat and simmer for 20 minutes. Season to taste.

When you’re ready to cook the fish, bring the poaching liquid to a light simmer. Place

For the salad

• 2 fennel bulbs, thinly sliced

• ½ cucumber, halved lengthways and sliced

• 2 watermelon (or red) radishes, sliced

• 100g mangetout, thinly sliced

• 2 Hass avocados, stones removed and sliced

• handful of fresh dill

• handful of fresh rocket

the salmon – skin side up – in the liquid until submerged. Simmer on low for 8-10 minutes.

The fish will now be soft and flaky, so take care when removing from the pan.

For the vinaigrette, blitz all of the ingredients together in a high-speed blender until smooth.

Arrange the rest of the salad ingredients on a serving platter. Break the salmon into chunks and place on top. Sprinkle the dill over the top and drizzle with the lemon vinaigrette. Serve immediately.

Summer feast

Eleni’s Greek pie

VEGETARIAN, GLUTEN-FREE

PREP TIME: 15 MINS; COOKING TIME: 1 HOUR SERVES 4

INGREDIENTS

• 100g polenta, divided in half

• 60g dill, stalks discarded, finely chopped

• 100g basil leaves, finely chopped

• 150g parsley, stalks discarded, finely chopped

• 100g coriander, finely chopped

• 1 bunch spring onions (about 10)

• 500g spinach or Swiss chard, finely chopped

• 1 teaspoon salt

• 200g Greek yoghurt (plus extra to serve)

• 400g Greek feta

• 3 eggs, beaten

• 50ml olive oil (plus some to drizzle to serve)

METHOD

Preheat the oven to 200°C/180°C Fan/gas mark 6. Grease a square tin with butter. Take 50g of the polenta grains and sprinkle a thin, even layer, ensuring there are no gaps. This will act as the base of the pie.

Finely chop the herbs, spring onions and spinach and place in a large mixing bowl.

Add the salt, yoghurt, feta, eggs and olive oil. Use your hands to massage the mixture for about 5 minutes. Doing this will break down the fibres, release their juices and shrink their size. Season to taste. The mixture should stick together.

Put handfuls of the herb mixture on the base of the tin. With your palms, carefully press down to make it flat and to remove air pockets. When all the mixture is in the tin and as flat as possible, sprinkle the remaining 50g of polenta in a thin layer over the top. Drizzle olive oil all over.

Bake in the oven for one hour. It should be golden brown on top and its edges should pull away from the sides of the tin.

Serve with salad and a dollop of Greek yoghurt.

Charred courgette salad with sesame and goat’s cheese

VEGETARIAN, GLUTEN-FREE PREP TIME: 10 MINS; COOKING TIME: 10 MINS SERVES 4

INGREDIENTS

• 2 tablespoons sesame seeds, toasted

• 2 tablespoons pumpkin seeds, toasted

• 1 teaspoon avocado oil

• 2 large courgettes, halved lengthways and cut into batons

• 1 garlic clove, whole and slightly crushed

• pinch sea salt

• 1 lemon, zest and juice

• 70g goat’s cheese or feta

• mint leaves, to serve

• pinch of salt and black pepper

• 4 tablespoons tahini

METHOD

Heat a large frying pan on a high heat. Add the sesame seeds and pumpkin seeds and toast for 2-3 minutes until golden. Set aside. Return the pan to the heat and add the avocado oil. Add the courgettes and the garlic clove. Sprinkle the salt. Leave the courgettes untouched for a couple of minutes to caramelise. When they’re nice and brown, turn them over to caramelise the other side. Remove the courgettes from the heat when they are caramelised in places but still crunchy. Discard the garlic clove. Arrange on a platter. Sprinkle over the seeds and the lemon zest and juice. Crumble over the goat’s cheese or feta. Top with the mint leaves and a sprinkle of salt and pepper. Use a teaspoon to dot tahini evenly among the courgette batons.

From top: Eleni’s Greek pie; charred courgette salad with sesame and goat’s cheese; watermelon, tomato and mint salad with marinated olives; (recipes overleaf)

Watermelon, tomato and mint salad with marinated olives

VEGETARIAN, GLUTEN-FREE MARINADE TIME: 2 HOURS

PREP TIME: 10 MINS

SERVES 4

INGREDIENTS

For the marinated olives

• 1 garlic clove

• 50g black olives

• 1 sprig rosemary

• 1 tablespoon olive oil

• pinch of salt and pepper

For the salad

• 250g watermelon, cut into 3-4cm triangles

• 2 Hass avocados, sliced

• 3 plum tomatoes, sliced

• 2 sprigs mint, leaves removed and stems discarded

• 30g basil leaves, half torn and half as they are

• 1 tablespoon sumac

• handful of watercress

• juice of 1 lemon

• 100ml extra virgin olive oil, plus extra to serve

• 3 tablespoons balsamic vinegar

• pinch of salt and pepper

• 100g feta, crumbled

• 2 tablespoons pomegranate molasses

METHOD

First marinate the olives: crush the garlic and put it in a bowl with the rest of the marinade ingredients. Mix until combined. Leave to marinate for two hours. For the salad, assemble all of the ingredients (except the feta and pomegranate molasses) on a platter and top with the marinated olives. Sprinkle over the feta, pomegranate molasses and an extra drizzle of olive oil.

In Kenya, street vendors sell corn from their farms, cooked on the cob on a makeshift barbecue with a small bowl of chilli salt on the side to taste. This is a favourite way to eat corn. It’s very easy to make and, with the green leaves tied in a neat bow, looks both rustic and elegant.

VEGAN, GLUTEN-FREE

PREP TIME: 5 MINS; COOKING TIME: 20 MINS SERVES 4 AS A SIDE

INGREDIENTS

• 4 corn on the cob

• 1 teaspoon chilli powder

• 1 teaspoon smoked paprika

• 1 tablespoon salt

• ½ lemon

METHOD

Heat a well-oiled griddle pan or light up the barbecue.

Remove or pull back the corn husks and tie in a loose bow. Ensure the silk strings are gone. Grill the corn for 15-20 minutes, turning occasionally, until it’s lovely and charred and tender in the middle.

In a small bowl, mix the chilli, paprika and salt. If hot spice is not your thing, add less chilli and more smoked paprika.

To serve, dip the half lemon in the chilli salt, then rub generously all over the corn, squeezing slightly so some of the juice covers the corn. Serve while hot.

Note: Sweetcorn has a high fibre content, which aids digestion and helps us to stay fuller for longer.

BBQ corn on the cob

Salmon with smashed cucumber salad

When the summer gets underway, we may find ourselves craving cool, crunchy salads and this is one of our favourites. Smacked cucumbers are better when they have been left to marinate and absorb the umami flavours of the dressing. Serve with fresh, baked salmon, preferably on a sun-drenched terrace.

DAIRY-FREE, GLUTEN-FREE

BRINING TIME: 1 HOUR

PREP TIME: 15 MINS; COOKING TIME: 30 MINS SERVES 6-8

INGREDIENTS

For the salmon

• 500ml water

• 1 tablespoon salt

• 1 side of salmon, 1kg, scales and pin bones removed

• 6 garlic cloves, finely chopped

• 1 lemon, zest and juice

• 2 tablespoons extra virgin olive oil

• 2 sprigs thyme, leaves picked

• 3 spring onions, thinly sliced

For the smashed cucumber salad

• 3 large cucumbers, halved lengthways, then sliced diagonally into 3cm slices

• 3cm ginger, peeled and finely grated

• 2 teaspoons soy sauce

• 1 lemon, zest and juice

• 2 tablespoons sesame oil

• ½ red chilli, seeds removed and chopped, or 2 teaspoons gochujang

• 3 garlic cloves, crushed

• 2 tablespoons rice vinegar

• 80g toasted peanuts, to serve

• coriander, to serve

METHOD

Mix the water and salt in a rectangular dish big enough to fit the salmon. Add the salmon, skin side up, and soak for 1 hour.

Meanwhile, preheat the oven to 200°C/180°C fan/gas mark 6. Lay foil on a large baking tray. This will be used to make a parcel. Make a tent with the foil to allow space for the air to circulate.

Mix the garlic, lemon zest and juice, olive oil and thyme leaves in a bowl. After the salmon has soaked for 1 hour, pat it dry with kitchen towel. Brush the skin with oil to stop it sticking to the foil.

Place the salmon, skin side down, on the tray. Cover in the garlic and lemon mixture.

Sprinkle over the spring onions. Seal the parcel by folding both sides of the foil over the salmon.

Bake for 15-20 minutes. Then remove the foil and cook uncovered for 6 minutes.

Meanwhile, use a rolling pin or the back of a knife to ‘smack’ the cucumbers, squashing them a little.

Mix the rest of the salad ingredients (except the peanuts and coriander), adding salt to taste. Pour this mixture over the cucumbers. Top with the toasted peanuts and chopped coriander and set aside.

Let the salmon rest for 5 minutes, then serve surrounded by the smacked cucumbers.

Cauliflower ‘tabbouleh’

VEGAN, GLUTEN-FREE

PREP TIME: 10 MINS

SERVES 4

INGREDIENTS

• 2 large heads cauliflower, broken into florets

• 200g flat leaf parsley, finely chopped

• 60g mint, finely chopped

• 50g basil, finely chopped

• 50g dill, finely chopped

• 70g dried apricots, finely chopped

• handful almonds or hazelnuts, roughly chopped

• 2 pomegranates, seeds only

• a good pinch of salt

• ½ teaspoon black pepper

• 3 tablespoons extra virgin olive oil

• 2 tablespoons apple cider vinegar

METHOD

In a food processor, blend the florets until they resemble rice. To soften, microwave in a bowl, covered with a plate, for 5 minutes on high. Mix with the rest of the ingredients and season to taste. Set aside until ready to serve.

Stuffed aubergine with muhammara and feta

The word muhammara comes from the Arabic word ahmar, meaning red. The vermilion-shaded dip, originally from Aleppo, is made of blended red peppers and walnuts and is an easy way to add a quick burst of flavour to a dish. Here, we have used it to update the classic combination of aubergines, tomatoes and feta.

GLUTEN-FREE

PREP TIME: 30 MINS; COOKING TIME: 1 HOUR

SERVES 4-6

INGREDIENTS

• 4 large aubergines

• 1 tablespoon extra virgin olive oil

For the muhammara

• 1 jar roasted red peppers, or 4 fresh red peppers

• 100g walnuts

• 1 teaspoon pomegranate molasses

• 4 garlic cloves, finely chopped

METHOD

If using fresh red peppers, roast them ahead of time. Preheat the oven to 240°C/220°C fan/gas mark 9. Keep the peppers whole but remove the stalk and the seeds.

Drizzle with olive oil and roast for 30 minutes, until charred and blackened. Allow to cool but peel away the skin while still warm. Set aside.

When ready to cook, preheat the oven to 200°C/ 180°C fan/ gas mark 6. Leave the aubergines whole. Drizzle them with olive oil. Roast for 45-60 minutes until completely soft.

Meanwhile, create the muhammara sauce. In a food processor, blitz the roasted red peppers (if using peppers from a jar, rinse them in cold water before using), walnuts, pomegranate molasses, 2 of the

• 1 tablespoon tomato paste

• 1 lemon, zest and juice

• 2 tablespoons extra virgin olive oil

• ½ white onion, roughly chopped

• pinch of salt

• 800g tinned chopped tomatoes

• 100g feta

• handful of parsley, chopped

garlic cloves, tomato paste, lemon zest, juice and oil. Season to taste.

In a large frying pan, fry the onion with a pinch of salt on a low to medium heat for 5-8 minutes, until translucent. Add the remaining two garlic cloves and cook for a further 2 minutes. Add the chopped tomatoes. Simmer for 10-15 minutes.

Add the muhammara sauce to the pan. Stir and keep warm until the aubergines are ready.

Remove the aubergines from the oven. Cut them in half lengthways, leaving the stalk intact. Use a spoon to remove the flesh and mix it with the muhammara sauce. Put the mixture in the aubergine halves. Sprinkle with feta and parsley, and another drizzle of pomegranate molasses if desired.

Lemongrass panna cotta

This picture-perfect pudding is the ideal way to polish off a meal. The lemongrass adds a sophisticated depth but can be swapped for another flavour such as vanilla if preferred.

DAIRY-FREE, GLUTEN-FREE

PREP TIME: 10 MINS; CHILLING TIME: 2 HOURS

SERVES 4

INGREDIENTS

• coconut oil to grease

• 3 gelatine leaves (to make this recipe vegan, replace with agar)

• 150ml almond milk

• 450ml organic coconut cream

• 1 teaspoon vanilla extract

• 70g maple syrup or coconut sugar

• 2 lemongrass stalks, roughly chopped

• 1 lime, zest only

To serve

• edible flowers, to decorate

METHOD

Using coconut oil, lightly grease four ramekins with a pastry brush, then wipe with a kitchen towel to remove excess oil.

In a small bowl, soak the gelatine leaves in cold water for about 5 minutes, until soft. Squeeze out the excess water. Place a saucepan over a medium heat, add the almond milk, coconut cream, vanilla extract and maple syrup/coconut sugar and mix. Add the lemongrass and lime zest. When the mixture begins to boil, remove it from the heat. Discard the

lemongrass stalks and add the gelatine, whisking until completely dissolved. Be careful not to boil the gelatine.

Cool at room temperature, then pour into the prepared ramekins. Put in the fridge for at least 2 hours to set completely.

To remove the panna cotta from the ramekins, submerge the base in hot water for a few seconds. They should slide out easily. Arrange on a plate and sprinkle with edible flowers or decorate with fresh mango and lime slices.

This is a great option for anyone avoiding dairy. The coconut sugar provides a lovely caramel colour and flavour, while the warmth of the cardamom and sweet hint of vanilla will satisfy even the most dedicated ice-cream lover. The hardest part is not eating it all raw…

Cardamom ice cream

DAIRY-FREE, GLUTEN-FREE

PREP TIME: 15 MINS; FREEZING TIME: 2 HOURS SERVES 4-6

INGREDIENTS

• 11 cardamom pods

• 950g/4 cups coconut milk

• 120g coconut sugar

• 2 teaspoons vanilla essence

• 3 egg yolks

• pinch of salt

METHOD

Put the bowl of your ice-cream machine or a hard plastic or metal container in the freezer. Crush the cardamom pods, using the back of a knife to open the shell. Then mix all of the ingredients in a saucepan. Place on a low heat, whisking continuously. Just before it reaches a boil, remove from the heat. Allow the mixture to cool completely before putting it into your ice-cream machine or container.

Churn in your ice-cream machine until thick and creamy. If using a container, remove it from the freezer every 30 minutes and give it a quick stir with a fork to break up the ice particles. After two hours, it should be ready to serve.

Note: Cardamom adds an intense, slightly sweet flavour to food. It is rich in anti-inflammatory compounds that fight cell damage and sickness in the body. It’s also great for curbing a sweet tooth.

Courgette cake

This versatile cake is packed with nutrients, which goes some way to allaying fears of being ‘naughty’. (Incidentally, at Kintsugi, we don’t believe food should be ascribed behavioural traits; it either provides nutritional benefit or it doesn’t). It can be served sweet, with sugar and spices, or savoury, with feta and herbs.

We prefer sweet, with delicious cashew and coconut-milk icing.

VEGAN, GLUTEN-FREE PREP TIME: 15 MINS; COOKING TIME: 45 MINS SERVES 8-10

INGREDIENTS

• 200g rice flour

• 150g coconut sugar or palm sugar

• 1 teaspoon baking powder

• 2 teaspoons ground cinnamon

• 1 teaspoon ginger powder

• 2 eggs, beaten

• 130g coconut oil

• 2 teaspoons vanilla extract

• 2 lemons, zest only

• 250g grated courgette (about 4 small courgettes)

• 80g pecans, chopped (save some for the topping)

• 80g pistachios, chopped

METHOD

Preheat the oven to 180°C/160°C fan/gas mark 4. Grease and line a cake tin.

In a large bowl, mix the flour, sugar, baking powder, cinnamon and ginger.

In another bowl, beat the eggs and the coconut oil together until combined. Add the vanilla, lemon zest and grated courgette and mix together with a wooden spoon.

Combine the wet and dry mixtures together in one bowl. Add the chopped pecans and pistachios, and fold them in.

For the icing (optional)

• 200g cashew nuts, soaked in boiling water for at least 10 minutes (this can be done overnight)

• 2 cans organic full fat coconut milk (use only the hard, white part that sits on the top of the can; discard the clear liquid)

• 70ml maple syrup or honey

• 50g pistachios, roughly chopped

• 2 lemons, zest only, to decorate

Bake in the oven for 40-45 minutes, until the cake is golden brown on top and a toothpick comes out clean.

To make the icing, drain the water from the cashews. Blend them with the coconut milk (don’t use the liquid part of the coconut milk) and maple syrup in a food processor until smooth.

When the cake has cooled completely, spread the icing on top. Decorate with the pistachios, pecans and lemon zest.

SLOWLY AUTUMN

‘And the sun took a step back, the leaves lulled themselves to sleep and autumn was awakened’

– Raquel Franco

After a long, hot summer, the gentle cool of autumn is a welcome change. A more natural new beginning than that of the calendar year, autumn brings with it a shift in tone. The air is dry and crisp, bringing a new clarity of vision. The world takes on a new energy. Lazy days give way to busy ones as we gratefully harvest nature’s abundant offerings before the chill of winter sets in.

A back-to-school feeling remains long after those schooldays have gone. Houses are cleaned, cupboards are stocked with winter supplies and the air hangs rich with nostalgic and comforting scents: pencil shavings and pumpkins, wood smoke and new shoes. A new sense of purpose dawns.

Now that the showcase of summer has passed, beauty is in the eye of the beholder. Find it in the red and orange leaves that blanket the ground and dance in the wind. The silken spider webs that glisten in strong, low light. The fields of gold that stretch for miles. Autumn’s colours never cease to inspire. Spend time in nature when you can; long bootclad walks over snapping twigs and frosted, crunchy leaves will connect you to the ebb and flow of time and prepare you for winter.

In literature, autumn is often associated with melancholia: a dying-of-the-light in which we contemplate loss as darkness creeps in. Yet autumn holds great power and opportunity for meaningful joy if we know where to look. We must learn to embrace the coming dark and the cold. Take comfort in knowing that this season of slowing down is as necessary for us as it is for all of nature. No summer can, or should, last for ever.

If autumn is the ‘season of the soul’, as Nietzsche wrote, feed it well. It is a time to turn inward and prioritise self-care. Minimise your to-do list; stock the house with good food and long books; spend time with people you love. Surround yourself with soft, cosy textures – sheepskin, cashmere and velvet – and create spaces that cocoon. Invite peace into your life. As the saying goes, ‘Autumn is the season to find contentment at home by paying attention to what we already have.’ Now is the time to pause and notice what you have.

As the temperature drops, our nutritional needs and tastes change. Seek out foods that nourish and warm the body from the inside, and balance the yin and the yang. Look for hearty, sustaining ingredients – antioxidant-rich root vegetables, earthy legumes and slowcooked meats – and batch cook for days that feel short. Make time for treats and savour the pleasure of them. Allow your body to guide you to what it needs.

The beauty of touch

‘You are not a drop in the ocean. You are the entire ocean in a drop’

– Rumi

For those of us who struggle with meditation, with finding headspace or calm in the chaos, we believe that the beauty ritual can offer a shortcut, or at least a new way to get there. The sweet spot between doing absolutely nothing and something, where the sanctuary of a spa bed – with its plump pillows, a bath filled with mood-altering essential oils or a massage by candlelight – trips us into that restful state. Suddenly, without any effort, we find the same clarity of thought – a different kind of meditation.

It is not just about the big slowdown that a beauty treatment brings. It is the state of healing triggered by the power of touch. This is the parasympathetic phase, in which the nervous system switches into its curative relaxation role, just as it does during experienced meditation or slow breathing.

The power of touch is one that should never be underestimated, releasing the hormone oxytocin – also known as ‘the love drug’ – as well as dopamine and serotonin. Conversely, massage also reduces cortisol, our stress hormone. In a touch-deprived modern society like ours, where many scientists suspect we are suffering from the damaging psychological effects of ‘skin hunger’, booking in for a beauty treatment can be more than just pleasant: it can be essential.

Our bodies hold on to all kinds of emotion – including, but not limited to, stress. Following shock, trauma or sadness, our upper back, our muscles and the surrounding tissue often shunt and freeze into a fixed state that, thanks to muscle memory, we can’t easily let go of. It can take a skilled therapist, those with ‘magic hands’, to tap into the deep tissue with an acupuncture needle, or perhaps acupressure, to release that trauma for us.

Of course, beauty doesn’t have to mean elegant spas and professional therapists, though I urge you to find time for these on occasion. Simply time spent in your personal sanctuary at home can make the world of difference.

Find beautiful essential oils and run a hot bath. Light a mood-enhancing candle and practise breathing exercises in the morning, perhaps repeating a mantra or word to distract a racing mind. It is important to understand that wellbeing starts with conscious effort from within, often by giving our own body a little more time, and a lot more nurturing. As Buddha reminds us: ‘Your body is precious. It is your vehicle for awakening. Treat it with care.’

Balancing beauty treatments

Somato emotional release (SER) therapy

Sóma is Greek for ‘body’, and this practice is a beautiful way of working with the body-mind connection to release unresolved emotional issues or traumas buried deep within our body tissue. Used in craniosacral therapy, the non-invasive treatment involves very light adjustments of the sacrum and cranium, deep breathing and other relaxation techniques, to locate and process any emotional component linked to various areas in the body.

Deep tissue massage

If SER is a bit too emotionally intense, opt for its sister treatment: deep tissue massage, in which expert hands work out knots from stressed, overworked muscles and connective tissue. While this may feel indulgent, a good massage alleviates aches and pains while promoting long-term healing by increasing blood flow, improving lung function and reducing inflammation across the body.

Acupuncture

This ancient practice, based on principles of Chinese medicine, is thought to help all manner of issues, from stress and emotional trauma to digestive complaints and fertility issues. It always leaves me feeling more centred and in control. Acupuncturists believe that good health is achieved by a balance of the yin and the yang, and that illness is often the result of imbalances within the body, leading to blocked energy. Using tiny needles (most acupuncture is entirely painless) at key meridian points in the body, the acupuncturist opens these channels and clears a path to allow the ‘qi’ (vital energy) to flow through. It brings deep relaxation and can help the body return to a balanced state.

Reflexology

As with acupuncture, this calm, grounding process focuses on stimulating specific points across the body to unblock the ‘qi’, allowing a process of self-healing.

In Chinese medicine, each part of the body corresponds with certain points in the feet, hands or ears. Reflexologists will apply pressure on these points to release energy elsewhere in the body. I find this particularly useful for unspecified anxiety or stress.

At-home treatments

Third eye acupressure massage

Add a little ‘third eye’ acupressure massage to your daily cleanse. Using your middle fingers, press firmly between your brows, just where your nose meets your forehead. Hold for ten seconds and release. Repeat several times for a feeling of calm and throughout the day to combat signs of nervousness.

Bathing

Make it simpler still by running yourself a bath, preferably adding six drops of frankincense oil to promote a sense of grounding, peace and connectedness. Lie back for ten minutes. More than simply cleansing, you will also be lowering your blood pressure, while practising the art of stillness.

Body brushing

An easy step to add to your morning routine, this will transform your skin and energy levels. Brushing brings freshly oxygenated blood to the skin’s surface, which gives it a better tone and elasticity. Just a few minutes a day will help your body metabolise toxins more efficiently, discourage fluid retention and cellulite and shed dead skin cells.

If firmer, smoother skin isn’t enough to convince you, dry body brushing stimulates the lymphatic system and hence strengthens the immune system. This removes pathogens and lessens our susceptibility to illness. Do it each morning before getting in the shower.

Using a brush with firm, natural bristles, brush dry skin in short, quick strokes. Start from your feet and work up towards the heart, then over the rest of the body. Pressure should be stimulating but not painful. It should take approximately five to eight minutes to cover the whole body.

Emotional freedom technique (EFT)

Similarly to acupuncture, EFT has its origins in Chinese medicine. It involves tapping the body’s meridian points to release trapped energy that can lead to mental and physical ill health. It can also work in a similar way to mindfulness, stilling the inner voice and bringing your attention back to the breath and body.

How to do EFT at home:

1) Think of an issue that is bothering you.

2) Rank the intensity of this issue in your life right now on a scale from 1-10.

3) Decide upon a statement to repeat while tapping. It should be phrased: ‘Even though I have [current issue e.g. stress over this work project, fear that I’m not a good mother, anxiety], I love and accept myself right now.’

4) Tap on the points of the body listed below while repeating the phrase over and over again. When tapping, use two or more fingertips and repeat the tap approximately five times on each point.

5) Again, rank the intensity of the issue on a scale of 1–10. Ideally, this will have improved. Repeat the process until the intensity reaches One or plateaus.

Tapping points

• side of the hand (the ‘karate chop’ section)

• top of the head – directly in the centre at the top

• beginning of the eyebrow – just above and to the side of the nose

• side of the eye – on the bone at the outside corner

• under the eye – on the bone

• under the nose – between the nose and upper lip

• chin – halfway between the underside of the lower lip and the bottom of the chin

• beginning of the collarbone — the point where the breastbone (sternum), collarbone and first rib intersect

• under the arm – at the side of the body, approximately four inches below the armpit

Ageing gratefully

‘Anyone who keeps the ability to see beauty never grows old’

– Franz Kafka

For women, ageing is rarely discussed in positive terms. Beauty companies talk of ‘antiageing’, ‘turning back the clock’ or ‘defying the years’. Advice centres on what not to do: don’t get too much sun, don’t wear short skirts, don’t grow your hair long. The overwhelming implication is that we should deny and disguise the process as much as possible – and, when this becomes too hard, simply fade gently away into obscurity for fully half our lives.

And yet ageing gives us so much more than it takes. Love, joy, experience, friendships spanning decades, old jokes and new confidence, the absolute certainty that this too shall pass. We urgently need to change the way we view getting older. We need to embrace it, even be grateful for it; it is a privilege not afforded to everyone.

Finding our purpose is key to changing this narrative. As Louisa May Alcott wrote in her classic novel Little Women, ‘If you feel your value lies in being merely decorative… someday you might find yourself believing that’s all that you really are. Time erodes all such beauty, but what it cannot diminish is the wonderful workings of your mind: your humour, your kindness, and your moral courage.’

If we allow ourselves to believe that our worth lies simply in looking young, then of course we are going to see ageing as the enemy. When we have a vision for our lives, when we find our reason for being – the tip of Maslow’s hierarchy of needs – time does nothing but help us. We simply have more to offer.

True beauty

If only we could appreciate our beauty in real time. When we look at old photographs, it is often with amazement that we ever worried about our appearance. Try to look at yourself today with the eyes of your future self. As we get older, I suggest we see our beauty routine as an opportunity to treat and appreciate ourselves. To thank our bodies for getting us through life. Buy the best products you can afford and take the time to enjoy using them. When doing treatments, aim to look good for your age, not twenty years younger. Try not to overdo the Botox: movement and laughter lines are always more beautiful than a face frozen in time. And do your research; a recommendation is worth its weight in gold.

Active minds

Mental decline isn’t an inevitable part of getting older. Studies have proven that engaging in mentally stimulating activities, such as sudoku, problem-solving or meditation can slow or even reverse age-related mental decline. It is time to stop seeing adulthood as a plateau and instead look for ways to keep learning and developing. Dedicate time to finding your purpose and be prepared for this to change as life moves. Take up a new language, start a

course or degree in something you’ve always been interested in, retrain in something that excites you or volunteer your skills with a charity.

Stay positive

Our minds are incredibly powerful. The way we think directly affects the way we feel. If we tell ourselves that there is always more to learn, new experiences and adventures to be had, our minds will ensure that this happens. We will attract these chances to us.

It is easy to think of things we have lost or can no longer do, but a key part of ageing well – indeed, living well – is to look for the positives. Focus on all the things you can do that you couldn’t before. You may have more time, energy and resources once you are done with the intensive years of child rearing or the early, proving-yourself years of work. You are likely to have fewer inhibitions, to care less what other people think. Studies prove that people grow in empathy as they age, forming deeper connections than their youthful counterparts.

Live well

For his thirtieth birthday, Steve Jobs was given a video by his coworkers which included a Hindu affirmation: ‘For the first thirty years of your life, you make your habits. For the last thirty years of your life, your habits make you.’ It is a good point – good genes will only take you so far. Even the luckiest among us will reach a stage where our decisions and environment affect the way we age. Around our thirties or forties, the decisions we make –to avoid smoking, to drink in moderation, to maintain a healthy weight, to keep an eye on stress levels and to exercise regularly – will help protect us from some of the most challenging aspects of ageing.

We often talk of the length of time we live, but we need to focus on the amount of time we live well – time spent healthily, free of disease or discomfort. I live by the 80:20 principle: make healthy decisions at least eighty per cent of the time and allow myself to indulge for the other twenty per cent.

Love always

Relationships change all the time, but getting older doesn’t mean they shouldn’t be filled with love and intimacy. Whether you have been married for decades or are looking for a new relationship, remember how important love is and how much it can lift you up.

For married couples, love can always grow: kindness, shared passions, new discoveries of skills or learning, the joy of sharing children – all these things will keep your mind alert and your heart happy. For those looking for new love, the possibilities can be invigorating and exciting. In the words of the great American philosopher Amos Bronson Alcott (Louisa May’s father): ‘To keep the heart unwrinkled, to be hopeful, kindly, cheerful, reverent –that is to triumph over old age.’

Living mindfully

‘No one has ever lived in the past or the future, only the now’

– Thích Nhât H nh

The present moment is so often underrated. Around half of our waking lives are spent lost in thought, thinking about the past or the future. And as we continue to pack more and more into our time, it’s easy to slip into autopilot and live anywhere but the present. But time is elastic. It slows down when we pay attention. This is why we can recall precise moments from big events in our lives yet often struggle to remember what we had for lunch. Think back to your wedding day – the scent of the flowers, the feel of the silk dress as it swept your ankles. If too many days feel like they are running away from you, consider mindfulness as a way to slow down, to be present and to become truly conscious.

Be here now

We see mindfulness as a way of life rather than a practice. It is something we repeatedly bring ourselves back to throughout the day, remembering that life is in the here and now. Mindfulness is quite simply the art of being fully present. It is having a conversation and truly listening before replying; it is playing a sport and not thinking about what you need to cook for dinner; it is giving so much of your focus to what you’re doing that you easily lose track of time. (This is the ‘state of flow’, when we are at our most creative and effective.)

The myth of multitasking

It is harder than it has ever been to live in the present. We have ever-increasing expectations of what we can achieve in a day, while technology has provided the tools for us all to do more. The result is that we try to achieve more by multitasking. And the truth is that multitasking is a myth. Our brains simply cannot properly focus on two tasks at once. Neuroscience tells us that there is a grinding stop/start process that occurs in the brain when we switch from one task to another. This process saps our energy and causes tasks to take longer when attempted simultaneously than they would if we did them one by one, with a vastly increased risk of making mistakes along the way.

Who’s in the driving seat?

Autopilot is the perfect term for unconscious decision-making because it literally feels like someone else is driving us; we aren’t paying attention. Generally speaking, the human brain likes repetition. With the goal of keeping us safe, it would happily keep us in our comfort zones – having the same experiences, eating the same foods and driving down the same roads – day in, day out. This benefits us when dealing with basic tasks – but, left unchecked, our brains can easily slip into autopilot and stay there. And this can lead to the feeling of never being truly present.

Awakening

To live a conscious life, we need to take ourselves off autopilot: try new things, interact with feeling, give our full attention and purposefully wake ourselves up.

Our favourite ways to be more mindful

Meditate

Meditation is a beautiful practice – but, as with the concept of mindfulness, it has been overcomplicated in recent years, with technology and apps coming into play. At its core, meditation is simply the art of being still, allowing our minds to rest while our thoughts come and go without judgement or control. It is active rather than passive rest – an important distinction. Meditation is the opposite of zoning out in front of a box set.

The average person has between twelve thousand and sixty thousand thoughts per day. Ninety five per cent of those are repeated thoughts: worries that circulate around and around like a song we can’t get out of our head. Meditation gives you the space to process what’s on your mind, to focus and to get clear about what you think and feel before going out into the world. The more you do it, the better the results and the easier it will get. With regular practice you will find that you become more present and less likely to get lost in thought, distracted or overwhelmed by your emotions.

If you’re new to meditation, there are a lot of apps to help you get started (we love Calm and Headspace, which each offer short guided meditations to follow each day), or simply try the following steps:

• Sit comfortably on a chair – or on a cushion on the floor – in a quiet room.

• Set a timer for ten minutes.

• Close your eyes and breathe through your nose with your mouth closed. Follow your breath as it moves in, then out, focusing on the rise and the fall of your belly.

• When you notice your mind wandering – and it will – simply bring it gently back to the breath and the movement of your belly. Don’t judge your thoughts or try to stop them; just keep bringing your focus back to the breath.

‘I close my eyes in order to see’

– Paul Gauguin

Garden

There is an old Chinese proverb that states, ‘Life begins the day you start a garden.’ Gardening feeds the soul like nothing else. An act of hope for the future, it reminds us of our connection to nature, and helps us focus on the bigger picture, quietening our minds and lowering our cortisol levels. As we plant and tend, and feel our fingers in the soil, we are fully in the present moment, focusing only on what is right there in front of us.

Gardening keeps us aware of time: nature neither rushes nor waits. And, as the seasons turn, the chance to observe flowers as they bloom and fade keeps us present in our lives.

Play

The great Irish playwright and activist George Bernard Shaw once noted, ‘We don’t stop playing because we grow old; we grow old because we stop playing.’ As children, we learned by playing but then we stopped. Somewhere along the way it was decided that adults should only do what they are good at. So bring playfulness back into your life. Try a new sport just for fun, get a trampoline or play make-believe with your children.

Grounding

Grounding means to bring your focus to what is happening to you physically, either in your body or in your surroundings. If you notice that you’re starting to feel overwhelmed, go outside, take your shoes off and feel your feet planted on the earth below. Close your eyes and feel the sun or the wind on your face, listening for the noises that surround you.

However, if that isn’t possible, grounding can be as simple as feeling the chair beneath you, noticing how it supports you. It can be observing what is in your eyeline right now, how many shades of blue or green you can count, or what sounds or scents are in the air around you.

When you engage as many of your senses as you can, you observe the moment fully and come back to consciousness.

Journal

The act of putting thoughts on paper can be very cathartic. Sometimes, it can plug us into emotions we didn’t know we had. Keep a beautiful notepad for just this purpose and, each morning, set aside ten minutes to simply write whatever is on your mind.

Shake it up

Go in a new direction; walk instead of drive; take up a new hobby. When we step outside our comfort zone, we become alive to the world and all its incredible opportunities.

The power of ‘No’

‘It took me sixty years to realise that “No” is a complete sentence’

– Jane Fonda

Is there a more destructive word than ‘should’? For so many women, the list of ‘shoulds’ is endless. I should lose weight. I should go to that dinner. I should help my neighbour with his garden. I should work late. I should visit my parents. I should travel more. I should take up Spanish. It’s like the children’s game, Buckaroo! A toy mule stacked with saddles, shovels and blankets, until one item – crucially, you never know which – proves too much. The mule bucks, throwing everything in the air. Game over.

Learning how to say no to ‘should’ is nothing short of life-changing. Oprah Winfrey, a woman who knows her worth and her limits, observes: ‘You have to be able to set boundaries, otherwise the rest of the world is telling you who you are and what you should be doing. You can still be a nice person and set boundaries.’

That, of course, is the crux of it. If we are not helpful, how can we be nice? And if we are not nice, who are we? For many of us, self-worth is tied to our roles as kind, considerate and cooperative people. We are raised to nurture, told that it is a good thing to put others first. For some of us, this becomes a habit – even an addiction. There is a strong undercurrent to this idea, and it constantly threatens to pull us under.

Clearly, there is a need to disconnect ‘nice’ from ‘boundary-less’. It is not ‘nice’ to give away more than you have to offer. It’s self-harm. It’s not even effective: as the saying goes, an empty lantern provides no light. Constantly being a ‘yes’ person doesn’t earn you respect. Instead, it burns you out and leads to resentment. Being overcommitted equals less downtime and depleted resources. Long-term, it can leave us stressed, anxious and depressed.

Think of your energy as a bank account. You make deposits and withdrawals. To stay comfortable, we need to balance what goes out with what comes in. We can’t keep just making withdrawals – or, worse, letting other people do so. ‘Caring for myself is not selfindulgence,’ wrote activist Audre Lorde. ‘It is self-preservation.’

Saying ‘no’ more often adds power to your ‘yes’. Emerging from a sea of other people’s needs allows your authentic life to unfold. Your choices can finally reflect you, not what others ask of you. ‘Power for me is “no”,’ says actress Taraji P. Henson. ‘That’s when you know your worth – when you know your value.’

To live consciously and peacefully, we must acknowledge that time and energy are finite resources, and that saying yes to one thing often means saying no to something else. Learning to say no, and meaning it, tells others – and, more importantly, yourself – that your time is valuable, that you matter and that you prioritise your own needs.

Remember you have a choice

The first step is to realise you have a choice. We often feel we have to say yes to someone who asks for help, but you can say no. Work out your priorities, whether they’re family, work, friends, fitness or simply rest. What do you value? What is saying yes to something outside of your priority list taking you away from? It’s much easier to say no when you are confident about your own needs.

Allow yourself to stop

It is not your job to solve everyone else’s problems. Read that again. It is not your job to solve everyone else’s problems. Just because you can do something doesn’t mean you should. Don’t let someone else’s to-do list land on you simply because you’re capable.

Learn how to say no

We need to get comfortable with the language of no. Be clear and firm; the more you waffle, explain and reason, the more you leave room for the other person to push back – or, worse, genuinely not understand you. A clear ‘Can you give me a call before you come over next time?’ or ‘No, I can’t stay late tonight’ is plenty. When you’re clear and firm, people rarely push back.

Create space

It’s hard when you’re put on the spot, but take a moment to ask yourself if you have time to do what is being asked of you – and if you are happy to do it. If you don’t know, say ‘Can I come back to you?’ and take the time to consider your answer. Beware of saying yes to something because it’s far enough in the future to not worry about. If you wouldn’t want to do it tomorrow, say no. ‘If it’s not a “hell yes”,’ observes entrepreneur Derek Sivers, ‘it’s a “no”.’

Practice makes perfect

If you’re used to saying yes more often than not, you need to reprogram your automatic response. Choose a few moments of initial awkwardness over a day of resentment.

Ways to say ‘No’

• ‘Thanks for asking, but afraid I can’t make it.’

• ‘I’m not able to commit to that right now.’

• ‘I really appreciate you asking, but I can’t do it.’

• ‘I’m going to say no for now, but I’ll let you know if something changes.’

• ‘I can’t do that, but here’s what I can do…’

• ‘I want to, but I’m unable to.’

• ‘I understand you really need my help, but I’m just not able to say yes to that. I’m sorry.’

• ‘No thank you, but it sounds lovely.’

• ‘I’m afraid I can’t take on anything else right now.’

• ‘Thanks for thinking of me, but I have too much on my plate right now.’

• ‘Not for me, thank you.’

Kintsugi film club

Seven Years in Tibet (1997)

Heartwarming and brave, this is the true story of Austrian mountaineer Heinrich Harrer (Brad Pitt), whose attempt to scale a Himalayan peak is interrupted by the Second World War. After many adventures, he finds himself in Tibet. There he befriends the Dalai Lama, gaining maturity and humility and understanding the meaning of selflessness.

Wild (2014)

With a defining role for Reese Witherspoon, this has become a cult classic for those looking to start a new chapter – or end a painful one. Bereaved and newly divorced, Cheryl Strayed decides to hike more than a thousand miles of the Pacific Crest Trail, alone, seeking healing and atonement. This film captures the terror and joy of forging ahead against all odds.

Eat Pray Love (2010)

The quintessential ‘leave it all behind’ film, based on Elizabeth Gilbert’s biographical novel. Follow Liz (Julia Roberts) as she flees her successful career, husband and house, embarking on a journey around the world that becomes a quest for self-discovery. On her travels, she discovers the pleasure of nourishment, the power of prayer and, unexpectedly, the inner peace and balance of love.

Forrest Gump (1994)

Tom Hanks arguably at his best as kind-hearted Forrest Gump, a man who never lets his many tribulations interfere with his happiness. A beautiful lesson in humility and the power of positive expectations.

The Pianist (2002)

Based on the true-life memoir of Polish Jew Wladyslaw Szpilman (Adrien Brody), this is the tale of a classical musician who survived the Holocaust through stoicism and good luck. Full of poignant moments and touching contact that remind us of our collective humanity.

Dead Poets Society (1989)

Inspirational English teacher John Keating (Robin Williams) joins an all-boys preparatory school known for its ancient traditions and high standards. Using unorthodox methods, he encourages his students to break free from the norm, go against the status quo and live life unapologetically.

It’s a Wonderful Life (1946)

An uplifting film that reminds us of our individual significance. George Bailey (James Stewart) never got a chance to fulfil his ambitions of exploring the world and building skyscrapers. When a financial discrepancy puts him in a difficult position, George contemplates suicide – until an angel comes to show him what life would have been like if he were never born.

The tea ceremony

‘Drink your tea slowly and reverently, as if it is the axis on which the world earth revolves – slowly, evenly, without rushing toward the future’

– Thích Nhât Hanh

It is rare that we allow a day to pass without enjoying a cup of tea. But while the tea itself bursts with health-giving properties, it is the ceremony that we crave most. Every cup is a lesson in mindfulness: an invitation to pause, check in with the inner self and consider what is needed most in this moment. The sequence can never be rushed: you must wait patiently for water to boil, leaves to infuse and tea to cool before drinking. Use this time to bring your attention inwards and take deep, cleansing breaths.

Tea has always been a big part of Arabic culture, offered to guests the moment they cross the threshold. It is an enduring sign of hospitality, of a warm welcome into the home. Mothers would make shay bil na’na (tea with mint), perfuming the kitchen with the sweet, faintly medicinal smell of warm mint leaves as they did.

Every culture has its own traditions; fragile glasses of hot, sweet tea in Turkey bear little resemblance to large, comforting mugs of milk-laden ‘builder’s tea’ in Britain. But the ceremony has its roots in the Buddhism of Japan. In the fifteenth century, monk and tea master Murata Shuko realised that the tea ritual was a reflection of Zen principles. Following an established order, the ceremony encouraged reverence for the beauty of a daily routine.

The ritual originally depended on a certain opulence: all-gold tea rooms and perfectly glazed ceramics – ‘a religion of aestheticism’, according to Japanese scholar Okakura Kakuzo. Later, philosopher Sen no Rikyu, called for a return to wabi sabi. He emphasised simplicity and honesty of self during the process. In an era of warrior shoguns and samurai, the tea ceremony, performed with grace and humility, became an opportunity for peace and a call for balance. Amid that ceremony, the tea anchors the mind. From the making of the drink to the way it is served, all aspects of the ceremony demand time and care. The practice continues in Japan today: often undertaken in a flower garden or dedicated space, it provides a moment of harmony, and an appreciation of stillness and quiet contemplation.

Tea itself has much to offer mind and body. Both green and black tea are packed with antioxidants and flavonoids that help to reduce inflammation and boost our immune system. Both contain compounds thought to be beneficial for our gut microbiota, while tannins help remove harmful microbes. Herbal teas also offer a wide range of benefits. Chamomile is thought to offer a respite from anxiety and insomnia. Turmeric helps to protect and heal the liver and promotes better blood circulation. Ginger and lemon tea is a wonderful way to arm your body’s defences against winter bugs, while peppermint soothes digestive systems.

Try to embrace some of the meditative practices into your tea experience – box breathe as the water boils, close your eyes and listen to the sounds around you. Sip slowly and allow your mind to still. By doing this each day you make space for yourself.

AUTUMN RECIPES

Make the most of the autumn harvest of freshly picked blackberries and nutrient-rich cauliflowers. Both of these breakfast options are bursting with vitamin C, B vitamins and antioxidants. It’s a perfect way to boost your immune system in the colder months.

Autumn antioxidant juice

VEGAN, GLUTEN-FREE

PREP TIME: 5 MINS

SERVES 1

INGREDIENTS

• 5g fresh ginger

• ½ carrot, unpeeled

• 100g blackberries

• 100ml almond milk

• 1 tablespoon plant-based vanilla protein powder

METHOD

Peel and grate the ginger. Leave the skin on the carrot for extra fibre.

Place all the ingredients in a high-speed blender and blend until smooth. Note: Blackberries are packed with vitamin C, with just one cup providing half our recommended daily intake. This helps our body to heal and regenerate as well as battle free radicals.

Cauliflower hash browns

VEGAN, GLUTEN-FREE

PREP TIME: 10 MINS; COOKING TIME: 20 MINS

SERVES 4

INGREDIENTS

• 1 large cauliflower

• 2 eggs, beaten

• 3 tablespoons coconut flour or gram flour

• pinch of salt and black pepper

• ¼ teaspoon baking powder

• 2 tablespoons coriander, finely chopped

• ½ teaspoon turmeric

• ½ teaspoon cumin

• 1 teaspoon paprika

METHOD

Preheat the oven to 200°C/180°C fan/gas mark 6. Line a baking tray with parchment paper. Use a food processor to break the cauliflower into florets and process until it resembles rice. You might need to do this twice. Alternatively, use a grater. Put the cauliflower in a glass bowl with a pinch of salt. Cover with a plate and microwave on full power for 5 minutes.

Spread onto a clean tea towel and allow to cool a little. Then pull the tea towel together to form a ball. Using both hands, squeeze out as much liquid as you can. You should end up with about half a cup of liquid. Put the dried cauliflower back in the bowl. Add the eggs, flour, salt and pepper, baking powder, coriander and spices and mix until fully combined.

Form the mixture into balls with your hands. Slightly flatten them so they resemble burger patties. Place on the baking tray.

Bake for 18-20 minutes until golden brown. Serve the hash browns with a dollop of pesto and a fresh salad on the side.

Hibiscus and raspberry muffins

These decadent little muffins are beautifully light and fluffy. The coconut sugar helps to create a gorgeous caramel flavour and light texture, while the hibiscus is full of antioxidants and helps to lower blood pressure and promote liver health.

DAIRY-FREE, GLUTEN-FREE

PREP TIME: 15 MINS; COOKING TIME: 30-35 MINS

MAKES 16 SMALL OR 12 LARGE MUFFINS

INGREDIENTS

• 200g coconut oil

• 150g organic coconut sugar or light brown sugar

• 4 medium eggs

• 200ml almond milk

• 1 teaspoon vanilla essence

• 50ml strong brewed hibiscus tea

• 225g ground almonds

• 150g oat flour

• 1 tablespoon baking powder

• 100g frozen raspberries

• flaked almonds, to decorate

METHOD

Preheat the oven to 180°C/160°C fan/gas mark 4. Grease a 12-hole muffin tin and line it with squares of baking paper or muffin cases.

Use a microwave to melt the coconut oil. Add the sugar and whisk. Add the eggs one at a time, whisking continually. Add the almond milk, vanilla essence and hibiscus tea. Whisk until fully incorporated.

In another bowl, mix the ground almonds, oat flour and baking powder. Add the wet

mixture and combine. Fold in the raspberries. Use an ice-cream scoop or tablespoon to scoop the mix into the prepared muffin cases. Decorate with flaked almonds.

Bake for 30-35 minutes. They should be golden brown and risen, and a toothpick should come out clean.

Remove from the oven. Allow to cool for 15 minutes before removing them from the tin. Place them on a wire rack to cool completely before serving.

Cornbread always reminds us of bakeries in the colourful city of Lisbon. There’s one on every corner and cornbread – pão de milho – is available day and night. Gluten-free and high in fibre, corn is a staple that provides important nutrients such as zinc, manganese and folate. The lack of gluten makes this more crumbly than traditional bread, but its full flavour more than makes up for the extra crumbs.

Thyme and poppy seed cornbread

VEGETARIAN, GLUTEN-FREE

PREP TIME: 15 MINS; COOKING TIME: 20-25 MINS

MAKES 1 LOAF

INGREDIENTS

• 100g sweetcorn

• 250g course cornmeal or polenta

• 2 medium eggs, beaten

• 120ml almond milk

• 100ml coconut milk

• 50g ghee or coconut oil, melted

• 2 tablespoons coconut sugar

• 2 tablespoons thyme

• 1 tablespoon poppy seeds

• ½ teaspoon baking powder

• ½ teaspoon bicarbonate of soda

• pinch of salt

METHOD

Preheat the oven to 200°C/180°C fan/gas mark 6. Grease a loaf tin and line it with baking parchment. Briefly pulse the sweetcorn kernels in a high-speed food processor until the texture is semi-smooth.

In a separate large bowl, combine the remaining ingredients. Mix with a wooden spoon until it resembles a cake batter. Then fold in the blended sweetcorn.

Pour into the prepared loaf tin. Bake for 20-25 minutes or until a toothpick comes out clean and the loaf is springy to the touch. Allow it to cool in its tin for 10 minutes, then remove and place on a wire rack.

Hummus two ways

We always have a pot of homemade hummus in the fridge – it takes only a few minutes and makes the perfect anytime healthy snack. Use butter beans to sneak in additional health benefits (this also provides a smooth creaminess) and beetroot for a punch of flavour and colour.

Note: Save the liquid of the chickpeas (aquafaba) to use when making vegan meringues or cakes.

Beetroot and bean hummus

VEGAN, GLUTEN-FREE

PREP TIME: 10 MINS

SERVES 4, AS A SNACK

INGREDIENTS

• 1 garlic clove, finely chopped

• 1 lemon, juice only

• 2 tablespoons olive oil

• 1 teaspoon salt

• 2 medium beetroot, boiled and peeled

• 200g butter beans, drained

• 200g chickpeas, drained, liquid reserved

• 50ml iced water

• 3 tablespoons tahini

• pinch of black pepper

• 1 teaspoon cumin

• 1 teaspoon smoked paprika

METHOD

Use a high-speed food processor to blend the garlic, lemon, olive oil and salt until smooth. Add the beetroot and blend again. When smooth, add the butter beans, chickpeas, iced water, tahini and spices. Blend again until completely smooth.

Season to taste and add more lemon juice or garlic if you wish. Garnish with a little olive oil and chickpeas on top.

Charred cauliflower hummus

VEGAN, GLUTEN-FREE

PREP TIME: 10 MINS; COOKING TIME: 20-25 MINS

SERVES 4, AS A SNACK

INGREDIENTS

• 2 tablespoons extra virgin olive oil

• ½ teaspoon salt

• 2 teaspoons ras-el-hanout

• 1 head of cauliflower, broken into florets

• 100ml water

• 2 garlic cloves

• pinch of salt and black pepper

• 8 tablespoons tahini

• juice of 2 lemons

METHOD

Preheat the oven to 200°C/180°C fan/gas mark 6. Mix the olive oil, salt and ras-el-hanout with the cauliflower until the cauliflower is completely covered. Roast on a baking tray for 20-25 minutes, until golden, soft and slightly charred.

In a food processor, blend the roasted cauliflower with the water, garlic, pinch of salt and pepper, tahini and lemon juice. Season to taste and, for a Middle Eastern twist, scatter pomegranate seeds to serve.

Seed crackers

VEGAN, GLUTEN-FREE

PREP TIME: 75 MINS; COOKING TIME: 40-50 MINS

SERVES 4, AS A SNACK

INGREDIENTS

• 400ml water

• 200g sunflower seeds

• 200g linseed

• 200g pumpkin seeds

• 200g sesame seeds

• 1 teaspoon caraway seeds

• 1 teaspoon fennel seeds

• ½ teaspoon cayenne pepper

• 2 tablespoons psyllium husk

• pinch of salt

• handful dried rosemary, finely chopped

METHOD

Soak the sunflower seeds, linseed, pumpkin seeds and sesame seeds in the water for at least an hour. Then add the caraway seeds, fennel seeds, cayenne pepper and psyllium husk to the seed mixture. Mix thoroughly and set aside for 10 minutes to allow the psyllium to absorb any remaining water. Finally mix in the salt and rosemary.

Preheat the oven to 160°C/140°C fan/gas mark 3. Take two pieces of greaseproof paper, the size of the baking tray. Use a rolling pin to roll the seed mixture between the two pieces of paper, until it is as thin as possible.

Carefully pull off the top piece of greaseproof paper and discard it. Place the piece with the seeds on the baking tray and bake for 40-50 minutes. Switch the oven off and leave it in there to get extra-crunchy. Remove from the oven and allow to cool before breaking into pieces. These will last a couple of weeks in a sealed container.

Roast butternut squash with beetroot pesto and lime yoghurt

Sometimes, the simplest recipes are the best. Here, the effortless combination of beetroot pesto with sharp lime yoghurt and soft butternut squash is a match made in heaven.

VEGETARIAN, GLUTEN-FREE

PREP TIME: 15 MINS; COOKING TIME: 1 HOUR SERVES 4

INGREDIENTS

For the butternut squash

• 2 butternut squash, peeled and cut into 2cm slices

• extra virgin olive oil, to drizzle

• pinch of salt and pepper

• 3 sprigs thyme

• 1 sprig rosemary

For the beetroot pesto

• 4 beetroots

• 1 tablespoon extra virgin olive oil

• pinch of salt and pepper

• 100g pine nuts

• 1 lemon, juice only

• 2 garlic cloves

• handful of fresh basil leaves

• 50g Parmesan (or vegetarian alternative)

METHOD

Preheat the oven to 220°C/200°C fan/gas mark 7. Using tin foil, make small parcels for the beetroots. Fold a sheet of foil in half, then fold the sides to make an envelope and put the beetroots inside. Add olive oil and salt to each parcel and seal. Roast for 1 hour until completely soft.

Arrange the sliced butternut squash on another baking tray. Drizzle with olive oil, salt and pepper. Add the thyme and rosemary sprigs whole. When the beetroots have been in the oven for 20 minutes, add the butternut squash tray to the oven.

For the lime yoghurt

• 200g natural yoghurt, or coconut yoghurt

• 1 tablespoon sriracha

• 2 limes, zest and juice

Note: Beetroot is a fantastic source of fibre, as well as a number of other vitamins and minerals including folate, potassium, iron and vitamin C. They help to improve blood flow, lower blood pressure and increase exercise performance.

Roast for 40 minutes (turning over halfway through), so the butternut squash is ready at the same time as the beetroots. Remove the beetroots from the oven. While they are still warm, peel off the skin and remove the ends.

In a food processor, blend the beetroots with the rest of the pesto ingredients. Season to taste and set aside.

Mix the yoghurt ingredients. Place the squash on a platter. Dot spoonfuls of pesto and yoghurt around the platter and garnish with basil leaves, pine nuts and Parmesan.

Vegetable tagine

A vegetable tagine is like a long hug from a close friend: truly life-affirming. This is great to make on a weekend, when the nights are closing in and you have time to enjoy the cooking. The key to a good stew is to brown the vegetables in a pan first, just as you would when making a curry or stew. Browning them on a high heat brings out more flavour and, although it takes a little longer, creates a much better dish.

VEGAN, GLUTEN-FREE PREP TIME: 25 MINS; COOKING TIME: 30 MINS SERVES 4

INGREDIENTS

• 3 tablespoons avocado oil

• 1 white onion, peeled and finely diced

• 3 garlic cloves, finely chopped

• 20g ginger, peeled and grated

• 1 tablespoon harissa paste

• 3 teaspoons ground cinnamon

• 3 teaspoons cumin

• 1 tablespoon smoked paprika

• 1 teaspoon turmeric

• 1 teaspoon ground coriander

• pinch cayenne pepper

• 400g chopped tomatoes

• 200ml vegetable stock

• 1 small aubergine, cut into cubes

• ½ cauliflower, cut into florets

METHOD

Put a cast-iron casserole dish or heavybased pot on a low to medium heat. When hot, add the oil and onion. Fry for 5-8 minutes, until soft and translucent. Add the garlic, ginger, harissa paste and spices. Fry for 1-2 minutes, until fragrant (no longer or they will burn). Add the chopped tomatoes and stock.

Put a separate pan on a high heat with a tablespoon of oil. Fry all of the vegetables for about 30 seconds per side, until they are just golden brown (you need to do this in batches). When all the vegetables are

• 1 courgette, cut into cubes

• 1 sweet potato, peeled and cut into cubes

• ½ butternut squash, peeled and cut into cubes

• 10 dried organic apricots, cut in half

• 5 pitted dates, cut in half

• 1 lemon, zest and juice

• 50g toasted flaked almonds

• handful fresh coriander, chopped

browned, remove from the pan and set aside for later.

Place the sweet potato and butternut squash in the casserole dish with the garlic and onion. Add the apricots, dates, lemon zest and almonds. Bring to a boil, then reduce the heat and simmer for 15 minutes with the lid off. Add the other vegetables and cook for a further 15 minutes.

The mixture should now be thick and the vegetables soft. Add lemon juice as you take the pot off the heat. Sprinkle with fresh coriander and extra almonds to serve.

Clockwise from top: sweetcorn salad; cardamom roasted carrots with tahini yoghurt; spiced cauliflower salad with pomegranate and tahini; herb-marinated salmon (recipes overleaf)

Autumn feast

Spiced cauliflower salad with pomegranate and tahini

VEGAN, GLUTEN-FREE

PREP TIME: 10 MINS; COOKING TIME: 20 MINS SERVES 4

INGREDIENTS

For the cauliflower

• 1 teaspoon turmeric

• 2 teaspoons garam masala

• pinch of salt and black pepper

• 2 heads cauliflower, chopped (keep the leaves)

• 1 tablespoon extra virgin olive oil

• 400g chickpeas

For the dressing

• 70g tahini

• 2 tablespoons sesame oil

• 1 tablespoon maple syrup

• 60ml apple cider vinegar (or lemon juice)

• 100ml water

To serve

• 70g pomegranate seeds

• 1 tablespoon pomegranate molasses

• 70g pistachios

METHOD

Preheat the oven to 220°C/200°C fan/gas mark 7. Line a baking tray with baking parchment. Put the turmeric, garam masala, salt and pepper in a bowl. Add the cauliflower florets and leaves. Mix thoroughly. Drizzle the olive oil over the mixture and mix again so the florets are coated. Drain the chickpeas and use kitchen towel to pat them dry. Add them to the cauliflower. Put the cauliflower on the baking tray with the chickpeas, ensuring they are evenly spread. Roast for 20 minutes, until slightly charred and golden. Meanwhile, mix the tahini, sesame oil, maple syrup, apple cider vinegar and water until smooth. Remove the cauliflower from the oven. To serve, drizzle over the tahini dressing, then sprinkle the pomegranate seeds, pomegranate molasses and pistachios.

Cardamom roasted carrots with tahini yoghurt

VEGAN, GLUTEN-FREE

PREP TIME: 10 MINS; COOKING TIME: 45-55 MINS

SERVES 4

INGREDIENTS

• 500g heritage carrots

• 5 cardamom pods

• 2 rosemary sprigs

• 6 thyme sprigs

• 3 garlic cloves, thinly sliced

• pinch of salt and black pepper

• drizzle of olive oil

For the tahini yoghurt

• 200g natural yoghurt

• 2 tablespoons tahini

• ½ lemon, juice only

• pinch of salt

METHOD

Preheat the oven to 200°C/180°C fan/gas mark 6. Line a baking tray with baking parchment. Chop the carrots into 3cm pieces (or leave whole if using small carrots).

Crack the cardamom pods with the flat back of a knife, splitting them open a little.

Place the carrots on the baking tray. Add the whole sprigs of rosemary and thyme, with the cardamom pods. Sprinkle over the garlic, salt, pepper and olive oil. Mix together, cover the baking tray with foil and roast for 45-55 minutes.

Meanwhile, whisk all of the ingredients for the tahini yoghurt and set aside in a small bowl.

When ready, serve the carrots with the yoghurt on the side.

DAIRY-FREE, GLUTEN-FREE

MARINADE TIME: 30 MINS–2 HOURS

PREP TIME: 15 MINS; COOKING TIME: 15 MINS

SERVES 4

INGREDIENTS

• 2 tablespoons wholegrain mustard

• 1 tablespoon ground coriander

• 1 egg white

• 20g coriander, finely chopped

• 15g mint, finely chopped

• 20g dill, finely chopped

• few basil leaves, finely chopped

• 1 tablespoon sumac

• pinch of salt

• 4 salmon fillets

METHOD

In a small bowl, mix the mustard and ground coriander until combined.

In a separate bowl, combine the egg white, chopped herbs, sumac and salt. Use kitchen towel to pat the salmon fillets dry. Cover in the mustard and ground coriander mixture until coated. Then dip the fillets in the egg white mixture, ensuring they are completely covered. Wrap in clingfilm and marinate in the fridge for up to 2 hours (at least 30 minutes).

Heat the oven to 180°C/160°C fan/gas mark 4. Remove the clingfilm and place the salmon fillets in an ovenproof dish with a lid. Bake for 10-15 minutes. Serve with the spiced cauliflower salad with pomegranate and tahini or a light fresh salad. Herb-marinated salmon

‘Cooking demands attention, patience, and, above all, a respect for the gifts of the earth. It is a form of worship, a way of giving thanks.’

– Judith Jones

Lamu prawn curry

This aromatic curry is an ode to the coast of Kenya, where the cuisine is rich in Arabic and Indian influences. A great tamarind tree stands in the central square of the historic island town Lamu. Around it, vendors sell jewellery, materials and food.

DAIRY-FREE, GLUTEN-FREE

PREP TIME: 15 MINS; COOKING TIME: 15 MINS SERVES 4

INGREDIENTS

• 3 tablespoons coconut oil

• 2 teaspoons black mustard seeds

• 2 tablespoons fresh ginger, grated

• 1 white onion, sliced

• pinch of salt

• 1 red or green chilli, seeds removed and finely chopped

• 14 kaffir lime leaves (10 for dish, 4 to serve)

• 10 garlic cloves, finely chopped

• ½ teaspoon turmeric

• 1 teaspoon mild chilli powder

• 400g passata

• 2 teaspoons tamarind paste

• 100g desiccated coconut

• 600g uncooked prawns, peeled and deveined

• 200ml coconut milk

• lime slices to garnish

• 2 tablespoons toasted coconut flakes

METHOD

In a wide, deep pan, heat the coconut oil. Add the mustard seeds, ginger, onion, salt, fresh chilli and 10 kaffir lime leaves. Sauté over a medium heat, stirring often. Add the garlic to the pan and fry for another 1-2 minutes on a low/medium heat. Stir in the turmeric and chilli powder and cook for 2-3 minutes, then add the passata, tamarind paste and desiccated coconut. When the sauce is smooth, put the prawns

Note: Tamarind has long been used in traditional medicine to treat everything from digestive issues to grazed skin. It is rich in polyphenols that contain both antioxidant and antiinflammatory properties and is thought to help protect against many conditions including heart disease, cancer and diabetes.

in the pan. Add a little water and cover with a lid. Leave for 2-3 minutes. When the prawns are cooked through, stir in the coconut milk. Bring to the boil for 1 minute. Remove from the heat and season. Spoon the curry into bowls. To garnish, fry the 4 remaining lime leaves in hot oil in a pan until slightly crispy. Top the curry with these leaves, the lime slices and the coconut flakes. Serve with wholegrain rice.

Ottoman vegetable bake

This Middle Eastern meets Italian vegetable bake will not disappoint. With generous, inviting flavours, it’s a perfect dish for vegetarians.

VEGETARIAN, GLUTEN-FREE

PREP TIME: 20 MINS; COOKING TIME: 50 MINS

SERVES 4

INGREDIENTS

For the aubergine tomato sauce

• 1 red onion, diced

• 1 teaspoon olive oil

• pinch of salt and pepper

• 4 garlic cloves, grated

• 1 teaspoon cumin seeds

• 2 teaspoons smoked paprika

• 2 large aubergines, chopped into 3cm pieces

• 1 tablespoon tomato paste

• 800g tinned chopped tomatoes

• 1 tablespoon maple syrup

• 1 tablespoon apple cider vinegar

METHOD

Preheat the oven to 200°C/180°C fan/gas mark 6.

Put the butternut squash in a baking dish with a drizzle of olive oil and a pinch of salt and pepper. Roast for 15-20 minutes until soft and slightly caramelised. Remove from the oven and set aside.

Meanwhile, make the sauce. Fry the onion on a medium heat with a little oil and a pinch of salt for about 5 minutes. Add the garlic, cumin seeds, paprika and aubergine. Fry for 5 minutes, stirring occasionally.

When the aubergine softens, add the tomato paste, tinned tomatoes, maple syrup and apple cider vinegar. Simmer on a low

For the bake

• 1 butternut squash, sliced lengthways into 5mm thick pieces

• 4 courgettes, peeled into ribbons

• 250g ricotta or goat’s cheese

For the zhug

• 50g parsley

• 50g coriander

• 1 small green chilli

• 1 clove garlic

• ½ teaspoon ground cardamom

• 50ml olive oil

• 1 lemon, juice only

heat for 15 minutes until the sauce reduces and thickens. Season to taste and set aside.

In a food processor, blend all of the zhug ingredients until smooth.

Assemble the bake in a lasagne dish. Break the butternut squash into pieces to cover the bottom of the dish. Don’t worry if you overlap a little. Add a layer of the aubergine tomato sauce, then the zhug, then the courgette ribbons. Top with pieces of ricotta or goat’s cheese. Repeat the layers until the dish is almost full.

Bake in the oven for 25-30 minutes until the top is golden brown and bubbling. Serve with a fresh salad on the side.

Lavender and pistachio shortbread

During harvest time, on the Croatian island of Hvar, absolutely everything smells of lavender. You will find it under pillows and in wardrobes, in kitchens and even in the local honey. Our enduring fondness for this soporific scent is why we created these biscuits, blending calming lavender with skin-brightening pistachio for a great mid-morning treat.

VEGAN, GLUTEN-FREE

PREP TIME: 25 MINS; COOKING TIME: 10-15 MINS

MAKES 12-15 BISCUITS

INGREDIENTS

• 2 tablespoons ground flaxseed

• 6 tablespoons water

• 200g almond flour

• 90g amaranth flour or chickpea (gram) flour

• 1 teaspoon baking powder

• 1 teaspoon psyllium husk

• 1 tablespoon lavender

• 2 tablespoons pistachios, roughly chopped

• pinch of salt

• 70g maple syrup, honey or coconut sugar

• 70g coconut oil

• 1 teaspoon vanilla extract

• 100g chopped pistachios, to decorate

• 3 tablespoons poppy seeds

METHOD

Preheat the oven to 160°C/fan 140°C/gas mark 3. Line a baking tray with baking parchment.

In a bowl, mix the flaxseed with 6 tablespoons of water. Put in the fridge to thicken for 15 minutes.

In a large bowl, mix the almond flour, amaranth flour, baking powder, psyllium husk, lavender, chopped pistachios and salt.

In a separate bowl, whisk the maple syrup, coconut oil and vanilla extract together with the flaxseed mixture until fully incorporated.

Add the two mixtures together. Mix with your hands until they form a dough. Using your hands, roll the mixture into a log, about 5cm in diameter. With no gluten, it will be crumbly, but it should hold together. In a separate bowl, mix the 100g chopped pistachios and poppy seeds together. Spread evenly on a board or platter, and roll the log over them, so it is nicely covered.

Carefully slice into equal rounds and place on the baking tray. Bake for 10-15 minutes, until golden brown.

Chocolate and blackberry coconut cake

This moist, light cake goes down exceptionally well, whether at a party or served for elevenses. While not strictly ‘healthy’, it’s certainly not unhealthy, with lots of superfood ingredients.

DAIRY-FREE, GLUTEN-FREE

PREP TIME: 15 MINS; COOKING TIME: 25-30 MINS

SERVES 8-10

INGREDIENTS

• 180g ground almonds

• 50g desiccated coconut

• 2 teaspoons baking powder

• 35g cacao powder

• 30g ground hazelnuts

• 50g coconut flour

• 1 teaspoon rosemary, finely chopped

• pinch of salt

• 1 teaspoon sumac

• 110g coconut sugar (90g for cake, 20g for topping)

• 150g coconut oil

• 3 large eggs

• 100g honey or maple syrup

• 100ml coconut milk

• 60g dairy-free dark chocolate, chopped

• 300g blackberries (save a few for decoration)

• 50g chopped hazelnuts

METHOD

Preheat the oven to 180°C/160°C fan/gas mark 4. Grease and line a rectangular baking tin.

In a large bowl, mix the ground almonds, desiccated coconut, baking powder, cacao powder, ground hazelnuts, coconut flour, rosemary, salt, sumac and 90g of coconut sugar until combined. Set aside.

Melt the coconut oil in a microwave. Pour into a separate bowl and allow to cool. Beat the eggs and add them to the cooled coconut oil. Add the honey and coconut milk and mix until fully blended. Pour this wet mixture into the dry mixture. Combine

them into a batter. Use a wooden spoon or spatula to fold the chopped dark chocolate and blackberries through the batter. (Save a few blackberries to sprinkle later.) Pour the batter into the prepared baking tin and smooth it with a spatula. Place the remaining blackberries on top. Sprinkle over the chopped hazelnuts and the remaining 20g of coconut sugar. Bake for 25-30 minutes. When a toothpick comes out clean and the cake is firm to the touch, it’s ready. The berries make the top soft, so allow it to cool completely in the cake tin before removing.

SILENTLY WINTER

‘Winter is a season of recovery and preparation’

– Paul Theroux

Every year winter descends, blanketing our lives with crisp mornings, bracing chills and dark, early nights. And every year we have a choice in how we face it. We can see winter as a challenge to survive, the backdrop to Brontë’s ‘tyrant spell’, or we can see it as a gift: an invitation to slow down, rest and reflect. A chance to think and plan and gently sow the seeds for a new year ahead.

A glance at the natural world confirms that winter is a time for respite: trees are dormant, growth slows as sunlight becomes scarce, plants rest rather than bloom, and our own reaction times decrease with the cold. Animals hibernate or seek shelter, storing energy and laying low until the days get longer and brighter.

And yet we so often ignore this guidance, keeping the same hours as we did in the long, heady days of summer. With the rush to wrap things up by the end of the year, and all the preparations for the holidays, winter can often be a hectic time, even when our natural rhythms call us to slow down.

During winter, it is more essential than ever that we nourish body, mind and spirit, seek small moments of joy and establish comforting rhythms that will see us through the season. With a little mindfulness and the occasional pause, winter can offer countless opportunities for rejuvenation and joy.

Take time to slow down. Rise gently and go to bed early. Journal and check in with yourself often. Spend time in nature – uniquely beautiful even at its most sparse. Hold your loved ones close. Light candles and wear clothes that comfort rather than restrict. Invest in a good nutritional supplement and treat yourself to a bathing ritual that restores your sense of wellbeing each day.

When it comes to food, comfort eat in the best possible way. Turn to warming soups and golden milks, rich meaty dishes and colourful root vegetables that will help stave off the mild illnesses of the season. Think of each meal as a chance to replenish your body with much-needed vitamins. Look for sources of zinc and seek out iron-rich foods. Our winter recipes are designed for slow cooking and slow eating so take your time and enjoy both.

Wabi sabi

Japanese wisdom for a perfectly imperfect life

Kintsugi is, of course, close to our hearts, but the concept of wabi sabi also has much to teach us. There is no universal definition in the country’s language, though Japanese people recognise it instinctively. Often misunderstood as a way of describing the imperfect beauty of physical objects, wabi sabi is a deep and powerful way of seeing and experiencing the world. With roots in Zen and the tradition of the tea ceremony, it shows us how true beauty lies in life itself.

Many have come to understand it as three distinct-yet-related concepts: an intuitive response to beauty that reflects the true nature of life; an acceptance and appreciation of the impermanent, imperfect and incomplete nature of everything; and a recognition of the gifts of simple, slow and natural living.

Wabi sabi is felt in a moment of real appreciation: a perfect moment in an imperfect world – one that is even more beautiful for the fact that it will not last. We can nurture it with our willingness to notice details and cultivate delight. And we experience it when we are living the most authentic, most inspired versions of our lives. People often talk about the Japanese living long, but wabi sabi reminds us that it’s important to live well. It is a barometer of wellbeing. When we are so busy that we no longer sense wabi sabi, we know that we have gone off-track. For the Japanese, this is a reminder to slow down, breathe and take time to find beauty. To come back to self-care.

Winter is a wonderful time of year to do just that: to slow down, breathe deeply and take the time to find beauty in everyday life, even when nature is at its least showy. We can do this simply by taking the time to be mindful when we do small things: pruning the garden, baking cakes, watching the sunset, counting stars, reading a poem, cradling a hot drink in a favourite mug, taking a walk. Even chores can be a meditation if we choose.

Be open to the unexpected. There is kindness all around us, and each time we receive kindness it brings joy. Paying that forward brings another kind of joy, whereby you help someone else. Winter is the natural time to pause and reflect on the year gone past, as well as our lives in general. When we look back, what do we want to remember? How do we want to feel? What do we want to have contributed? What will have made our life meaningful? How many moments of beauty do we want to have experienced along the way?

One of the most fundamental teachings of wabi sabi is that we are impermanent, just like everyone we love and everything in the world around us. We will not live for ever. We may not even live a long time. Life is precious, and fleeting. It’s up to us to make the most of it at each stage, starting with where we are right now.

This winter, carve out time to nourish yourself, to rest and reflect. See what a difference it makes when you emerge in the new year, rejuvenated and ready for all that lies ahead.

Into the deep

‘Nothing is softer or more flexible than water, yet nothing can resist it’

– Lao Tzu

Many people love being in water. The embracing, womb-like calm as it laps gently around you, holding the weight of the body and easing both muscles and mental fatigue. For a lot of us, baths can be both a life essential and the height of luxury. When stressed, exhausted, unable to sleep or switch off, a searingly hot bath is like a doctor’s prescription, lowering blood pressure and slowing a restless body and racing mind to a manageable pace. The warm water causes skin to release endorphins as if warmed by the sun and the body to produce the bonding hormone oxytocin as if held by someone we love. There is a meditative ritual in running a bath: lighting candles and selecting the scents or salts needed for that moment; the stillness that comes with doing something both active and passive. It is selfcare at its most delicious.

In Arabic culture, bathing was traditionally a social ritual in the hammam. A blissful escape from the world, these magnificent, elegant bathhouses took bathers on a holistic journey of cleansing, as warm, hot and cold areas worked in harmony to wash and exfoliate the skin while boosting circulation and clarity. It is the mix of heat and steam that made visitors feel so peerlessly clean. This combination opens the pores, releases pent-up toxins from the body and allows healing ingredients such as magnesium, ginger and eucalyptus to be absorbed into the body’s largest organ. The environment is as much a feature as the water and heat, the cosseting feeling of being surrounded by generations of beautiful, confident women.

Bathing as a social activity is something that is shared by many cultures. Japan has onsen where families congregate in communal baths. Russia has banya steam baths. In Iceland, groups gather at natural springs and geothermal pools, soaking in the benefits of milky, mineral-rich waters or exfoliating and anti-inflammatory mud. In India, bathing is centred on Ayurveda, with added ingredients to balance your doshas (spiritual energies), depending on whether you are in need of energy, calm or peace. France has thalassotherapy – bathing with magnesium- and calcium-rich seaweed – while in Indonesia you will find flower baths, with tubs full of scarlet and vermilion petals.

There is something to learn from all of these traditions. Firstly, our environment matters: fresh towels, zero clutter, pleasing bath products and lightly scented candles rather than overhead lights will transform your bathing experience. Secondly, what we put into our bath makes a big difference to how we feel. Do we want to be uplifted or relaxed; our skin soothed and calmed or buffed and invigorated? And, finally, the experience is one to really make time for. Whether you are at home for the evening or have more thrilling plans, treat your daily bath as an appointment as important as anything else in your diary.

How to bathe

Brush up

Every morning, set aside five minutes for body brushing; the steam in the room helps to open pores. Brushing improves blood circulation and lymphatic drainage, helping to eliminate unwanted cellulite and boost the metabolism. It also exfoliates the skin, sweeping away dead cells and allowing the nutrients from the bath to soak in better. On dry skin, use a small brush with firm bristles, and brush in short, quick strokes, starting from your feet and moving up towards your heart in an circular motion. (For your stomach, work in a clockwise direction.) Go over each area two or three times and avoid any sensitive areas or broken skin.

Before a bath, cleanse your skin thoroughly. And once a week add a face mask and hair mask.

Calm your environment

Eschew bright bathroom lights that wake the mind and opt for a handful of well-placed candles. Find scents that create an environment of peace and comfort for you and keep them just for this time; soon your brain will associate them with calm. Keep fresh, fluffy towels ready – no old beach towels, please – and make sure clutter is out of sight. If you have children with their own bath toys and products, seagrass baskets make pretty bathroom storage options.

Wind down

An evening bath is the perfect way to end your day, signalling to your body and your mind that it is time to unwind. By raising our core body temperature, baths help to synchronise our circadian rhythms and kick-start the release of melatonin, ready for sleep. When you have a warm bath, your body will work to bring your temperature down – a cooling-down effect that prepares you for rest.

What to add

For stressful days

Floral scents such as lavender, rose and jasmine can quickly ease you into a relaxed state. Frankincense is also known to ease anxiety and encourage relaxation, while chamomile calms and encourages restful sleep.

For uplifting

If you’re seeking an energy boost, look for bath oils containing peppermint, grapefruit, bergamot or eucalyptus. These help to ease fatigue and enhance mental clarity. Add the oils when the bath is half-full.

For detoxing

Pour a generous cup of Epsom salts into the bath. When dissolved in water, Epsom salts release magnesium and sulfate ions. These nutrients are easily absorbed via the skin and have long been used to stimulate natural detoxification in the body, boosting our circulation while reducing inflammation and lowering blood pressure.

Add natural oils for scent when the bath is half-full. For an invigorating, medicinal feel, opt for forest scents such as eucalyptus and verbena, or citrus scents such as lemon and neroli.

If you have cold or flu symptoms, try a ginger or apple cider vinegar bath. These are antiinflammatory and will boost your immune system and help you to sweat out any toxins. For a ginger bath, add half a cup of grated ginger to a bath when it is half-full and soak for around twenty minutes. For an apple cider vinegar bath, add one cup of pure unfiltered apple cider vinegar and soak for up to twenty minutes. Post-bath, try to avoid using anything with artificial fragrances – which often contain harsh chemicals – as a bath will leave pores open.

Watch the time

There is a Goldilocks principle when it comes to taking a bath: too short and you don’t give your body enough time to absorb the minerals in the water; too long and you risk drying out skin and straining the circulatory system as it battles to keep your core temperature in check. Around fifteen to twenty minutes is perfect.

– The Dalai Lama Sleep

well

‘Sleep is the best meditation’

We know that sleep is essential for our health and wellbeing; that its benefits are numerous, creeping into every corner of our lives. And yet it is often the first casualty of our busy schedules. Long working days, demanding technology, packed social diaries and the pressure to fit more and more into our day have resulted in pinching time away from the one place we really need to spend more.

Indeed, in modern society, lack of sleep is often heralded as a badge of honour – a sign of how productive and important you are. It has become a currency that we keep spending and spending without making deposits. Leaders boast about getting just four hours a night as if that’s a good thing, when anything less than seven hours has been proven to substantially lower our attention span, cognitive function and decision-making ability. It’s a kind of ‘sleep deprivation one-upmanship,’ notes Arianna Huffington in her book The Sleep Revolution. ‘It started with the industrial revolution, when we began to think human beings could be treated like machines. The goal of a machine is to minimise downtime, but human beings are not machines. The need for eight hours’ sleep is evolutionary, it’s not negotiable.’

Sleep, or rather lack of sleep, affects us on a cellular level. Activity in genes associated with chronic inflammation, stress and disease increases following sleep deprivation, while activity in those associated with balancing our immune system and metabolism decreases.

Experts report that a lack of sleep expresses itself in the body as a stressor. After a poor night’s sleep, we are physically exhausted and liable to suffer from a suppressed immune system, hypertension and overeating. And due to a malfunctioning metabolism and reduced blood flow in certain areas of the brain, our capacity to do basic tasks is considerably impaired.

In this state, the prefrontal cortex – the rational, problem-solving brain – is inhibited, while the amygdala – a kind of alarm for the emotional brain – is much more sensitive, meaning we are more likely to overreact. A red traffic light, a forgotten lunch or a cancelled meeting suddenly becomes an insurmountable problem. Our memory is affected, making it difficult to recall things quickly and impossible to learn new things. Anyone who suffers the stress of insomnia knows that nothing can ruin your day quite like not sleeping. And for women, sleep problems can be especially severe. A combination of stress, hormones and excessive reliance on the cerebral cortex – a result of switching from one task to the next – means women are more likely to have difficulty falling and staying asleep, and often experience more daytime tiredness.

Sleep deprivation deals a serious blow to weight management, increasing the levels of ghrelin (the hunger hormone) while decreasing levels of leptin (the satiety hormone). The result is you are liable to find yourself very hungry, yet unable to feel full.

The stress bucket

Not all sleep is created equal. One of the reasons new parents report sleep deprivation is not because they aren’t getting any sleep, but because they aren’t getting enough of the sleep they need. We go through four sleep cycles a night: three phases of NREM (non-rapid eye movement) sleep and one of REM (rapid eye movement) sleep. We cycle through these every ninety minutes or so, throughout the night. The first two NREM phases slow our breathing and prepare us for sleep. The third is a regenerative period in which our bodies heal and repair themselves. The REM phase – our deepest, most restorative sleep – is when we dream. It is also the longest phase.

But it’s what happens during REM sleep that is so important. As one expert explained to me, each day we go through our lives collecting things: worries, concerns, stresses, doubts, problems, challenges. All of these are added to our brains: put in a sort of ‘stress bucket’ to be processed. Each night, during REM sleep, we work through these stresses, filtering them out, filing them away, addressing some, making peace with others. It is why the phrase ‘sleep on it’ is so apt – and why things often seem better in the morning.

If we have just a few concerns in our ‘stress bucket’, we can take on more as we go about our days. But if our stress bucket is full or overflowing, and we cannot access a way to empty it (i.e. through REM sleep), something as small as a broken plate or a difficult work meeting can be impossible to process. And so, we get stressed, angry and worried. This in turn can push us over the edge, leading to anxiety, feeling overwhelmed and even breakdowns. We need REM sleep every single night to allow us to process the challenges of our daily lives. If we don’t get it, our ability to cope begins to break down.

The problem is, we’ve made it a problem. There are countless sleep aids, apps and gadgets designed to help us nod off, but we need to learn – or relearn – how to once more have an uncomplicated relationship with sleep. Children do not worry about their ability to sleep: their lives are geared towards switching off each night when they’re ready to.

Ultimately, sleep deprivation prevents us from thinking clearly and feeling our best. As with nutrition, sleep is a foundational building block for living consciously. Without it, you simply cannot live well.

So how do we fall in love with sleep again?

How to sleep well

The key to sleeping well is all about having a good relationship with rest. Here are some of our favourite ways to switch off…

Schedule your sleep

Treat your sleeping hours as you would an appointment or your working day – schedule them into your diary and stick to it religiously. Set a bedtime alarm if it helps. Most adults need between seven and nine hours sleep, so work out what you need and count backwards from when you need to be awake.

Stick to the same time

Keeping the same bedtime and wake-up time is crucial for a healthy sleep routine. Going to bed and waking at the same time every day –even on weekends – helps programme the body to sleep better. It hits the four stages of sleep needed and eases insomnia issues.

Create a routine

Give yourself adequate time to wind down before bedtime. This helps you to relax and slow any racing thoughts and allows your body to prepare for sleep. Helpful routines include dimming the lights or switching to candles, taking a hot bath, swapping screens for books, and putting your phone away.

Step away from the screen

Turn off phones, laptops and other devices at least two hours before bedtime. These throw out blue light that halts melatonin production and interferes with sleep.

Minimise stress

Avoid doing things that are likely to raise your stress levels just before bed. Watching the news, checking your emails or starting a difficult conversation can all wait until the next day.

Move your day forward

Try to exercise in the morning. Exercising in the evening will interfere with your circadian rhythm, waking you up at a time when you should be winding down. Similarly, try to finish eating and drinking at least two to three hours before bedtime to allow your system to rest.

Create a sleep sanctuary

Set yourself the task of curating the perfect environment for sleep – think cool, quiet, dark and clutter-free. Keep bedroom surfaces clear and make sure everything in your eyeline looks tidy (no clothes on the chair, bags in the corner or stacks of unread books on the bedside table). Spend time choosing bedding and linen that you love – not too hot or irritating – and wear proper nightclothes that you only wear in bed. Keep the room relatively cool, either by turning down radiators or opening the windows before you go to bed. Get blackout blinds or curtains to block sleep-disturbing light from outside, or simply invest in a good eye mask. And if you’re sensitive to noise, keep a box of earplugs handy.

Avoid pills

Sleeping pills might seem helpful to those in desperate need of shut eye, but most experts advise that they are to sleep what junk food is to nourishment. You’re better off without them.

Get up

If you can’t sleep, don’t lie there waiting to drift off, as your mind will quickly associate your bed with being awake. You are better off getting up and doing something calming, like reading or listening to a sleep story in another room.

Cut caffeine

The quarter-life of caffeine is twelve hours, which means that a coffee at midday is still in your system at midnight. You wouldn’t drink a quarter cup of coffee before turning the lights off to go to sleep. Only drink caffeine in the early morning, limit yourself to one cup, and switch to decaffeinated thereafter.

Ditch alcohol

Alcohol might help you fall asleep quickly, but you won’t be getting the right kind of sleep because it reduces the amount of REM sleep you get. Also, the high sugar content uses a lot of magnesium, which you need for sleep, and you are likely to wake up from a sugar crash.

Back to midnight

Perhaps it’s time to reinstate midnight as the ‘middle of the night’, not the time you check social media one last time before heading to bed.

Put your phone away

Keep your phone charger in a different room rather than by your bed (invest instead in an old-fashioned alarm clock). Arianna Huffington refers to ‘putting her phone to bed’, which she says sends a message to her mind that this part of her day is now over. Doing this stops you being woken by alerts and removes the temptation to read a message in the middle of the night. It will also stop you jumping straight into your emails or the news as soon as you open your eyes.

Stay positive

As in most circumstances, your state of mind matters. If we label ourselves as ‘good’ or ‘bad’ sleepers, this can become a selffulfilling prophecy. If we can find a way to enjoy sleep, to look forward to it again –rather than see it as something to battle with, conquer or be beaten by – we have a chance of resetting our natural relationship with sleep for good. Sleep expert Dr Chris Winter agrees: ‘Good sleepers have this inner belief that they are going to be fine, whatever happens that night. This is the mentality everyone needs to find.’

Wake

well

Finally, once you have fallen asleep, remember to respect the process the next morning. Allow yourself time to wake –ideally at the same time each and every day – and resist the urge to turn the lights on instantly or check your phone.

Time to disconnect

There is an interesting perspective in hailing from a generation before smartphones. One that remembers making plans and having to stick to them, A-Z maps, landlines and engaged dialling tones and paying full attention when talking to someone. Looking back, there is a sense of freedom that is now lost, although of course there is always another side: losing scraps of paper with phone numbers on, getting lost, booking terrible holidays via pushy travel agents, and waiting hours for buses that never came.

Technology has enhanced our lives in many ways, but has also brought a host of challenges that we have never faced before. On one side, we have devices to help us do everything from paying bills and booking flights to connecting us to people all over the world and releasing us from the grip of the office. On the other, there is the need to feel constantly plugged-in and available to anyone, there is overexposure to screens and blue light, and there are almost-impossible-to-avoid apps and programs that are designed by their very nature to be addictive.

At the very least, we should give serious thought to how we engage with it all. And yet most of this technology has quietly slipped into our daily routine, slowly but stealthily gaining ground as it takes over more and more of our lives. Our phones can tell us if we’ve had enough exercise (according to an averaged-out idea of what that should be), what that song is, our calorie intake, bank transactions, ovulation schedules and just about anything else you can imagine. Where once we might consider how we slept, now we check our smartwatches. Where we might have asked ourselves if we were hungry, now we can consult an app to tell us if we should be. In just a few short years, we have signed over control of many of our basic human needs as well as our administrative ones.

So ubiquitous is our use of smartphones that new language and terms have been added to our lexicon. If language is a measure of society (consider languages that have more words for snow than others) , recent additions should concern us all. There is nomophobia (the fear of being without your phone), phantom vibration syndrome (imagining your phone has buzzed when it hasn’t) and, depressingly, phubbing: a portmanteau of ‘phone’ and ‘snubbing’ that describes the act of ignoring someone you are with in favour of the phone in your hand.

The downward slide from useful to habit-forming is clearly documented. Behavioural psychologists report that technology addiction is one of the fastest growing areas in their field. Even the ‘normal’ user checks their phone a worrying ninety-six times a day (once every eleven minutes, give or take).

Experts worry about the ‘use it or lose it’ school of thought. Our brains are very good at working out what is essential information and what isn’t, storing the former and letting go of the latter. Relying on digital maps means we no longer register road signs or pay attention to our environment. A stored phone book leaves no need to commit numbers to memory and even photo memories are digitally deposited. Studies have shown that grey matter decreases when an ability is no longer required. More worrying still is our willingness to hand over control almost without question. So often have people followed misleading sat navs off cliffs, into rivers and onto dirt tracks that are clearly not driveable that the category of ‘death by GPS’ has been invented.

There is also a worry that all these new apps and devices somehow imply that we should always be making use of our time and filling each minute with something productive. There is a pervasive sense that, instead of daydreaming while waiting in a queue, we should be ordering our groceries for the week; that, instead of enjoying a moment of solitude, we should send a voice note to a friend who is ‘owed’ a reply.

One final concern is about the quality of our now endless communication: the nutritionally empty, junk-food equivalent of connection. While we are constantly able to check in, share images and get in touch with friends and family, the downgrading of quality time – IRL, as they say – to texts, voice notes and screen time should make us all feel a deep sense of loss. Online communication cannot replace real life. When we communicate via lines on a screen, we can’t hear tone, see expressions or observe how our words are landing on someone. We can’t know where the other person is emotionally – whether their mood is open to the discussion or their mind is elsewhere.

It’s hard to communicate on someone else’s timeframe: the constant white noise of obligation as devices ping with emails and demands for time and energy with no concern for our own plans. It’s ironic that our levels of communication have supposedly never been higher, yet we are reporting the highest sense of loneliness in history. It calls to mind The Rime of the Ancient Mariner: surrounded by water yet dying of thirst.

This is not to suggest we should throw out our phones and return to doorstop phone books, bank queues and pen and paper. But we should consider how and why we use technology, challenge it when necessary and protect ourselves from the slow creep of Silicon Valley into the most private and human parts of our lives. As author Brooke McAlary observes, ‘We need to make our use of technology intentional. Use it well. Use it to make life better. Then put it down and go do something else.’

How to disconnect

Set limits

Start by setting clear, non-negotiable boundaries. Separate your work and leisure use – and, during the working day, use your devices only between specified hours. Outside of these, allow yourself a set amount of time for leisure or social use. You can even set up website and social media blocking apps to enforce this. Make family rules too: no phones at the table or in front of the television, and have an evening cut-off time when you all stop using your devices. And keep your phone out of your bedroom.

Turn down the noise

Remove as many apps as you can. Delete anything you haven’t opened for thirty days (or put it in a temporary folder to see if you miss it). File the remaining apps into folders so they’re neater but harder to access quickly. Remove games: they are incredibly addictive and generally a waste of time. Reach for a board game, a puzzle or a book instead.

Put all of your social media apps on the final screen of your smartphone. Consider enabling the greyscale option to drain the attentiongrabbing colour from your apps. (This will also prolong your battery life.) Finally, turn off all notifications. Nothing is that urgent and anyone who really needs you will find a way. If you’re working, put your phone in another room to allow you to get into a state of flow.

‘Almost everything will work again if you unplug it for a few minutes, including you’

– Anne Lamott

Be mindful

We need to add a sense of mindfulness when engaging with our phone. Each time you reach for it, ask yourself, ‘What is the intention behind doing this?’ Will it make you feel better? Are you avoiding something? Or is there anything that would be a better use of your time – even doing nothing?

If you have a task or a reason for using your phone – paying a bill, sending a message or sharing something on social media – make sure you put it down when you finish, to avoid mindless scrolling.

Do a digital detox

Time away from your devices can be empowering and help you assess and change your relationship with technology. Try to set one twenty-four-hour period a week in which you don’t use your phone. Get an alarm clock, put an ‘out of office’ reply on and spend time reconnecting with the real world.

Kintsugi book club

The Wisdom of Sundays: Life-Changing Insights from Super Soul Conversations (2017)

A collection of soul-searching conversations between Oprah Winfrey and an array of worldrenowned thought leaders, from Tony Robbins to Shonda Rhimes, exploring everything from the ego to the healing powers of love and connection. Split into ten simple sections, this beautiful book is easy to dip in and out of and always provides food for thought.

The Alchemist, Paulo Coelho (1988)

This enchanting modern fable urges the reader to follow their dreams. Coelho’s masterpiece traces the journey of Santiago, an Andalucían shepherd boy, as he travels from his homeland in Spain to the Egyptian desert in search of treasure buried near the pyramids. What begins as a journey to find worldly goods turns into a discovery of treasure within.

Journal of a Solitude, May Sarton (1973)

This raw, journal-style book charts Sarton’s year of solitude after moving to the quiet New Hampshire village of Nelson. From her gentle routines and relationships with her neighbours to facing her own inner demons and depression, this is an insightful exploration of the human experience and a guide on how to be brave.

Tuesdays with Morrie, Mitch Albom (1997)

An inspirational memoir bursting with beautiful life lessons, based on a true story. Albom writes about a series of visits he made to his former sociology professor Morrie Schwartz, as the elder gradually dies of ALS (a progressive nervous system disease). Over the course of his visits, their rekindled relationship turns into one final lesson: how to live.

The Art of Happiness: A Handbook for Living, The Dalai Lama and Howard C. Cutler (1998)

A beautiful book, based on 2,500 years of Buddhist meditations. Sharing their hard-won insights on living a happier, more conscious life, the Dalai Lama and psychiatrist Dr. Howard Cutler offer gentle advice on everything from battling anxiety and defeating anger to using inner peace to get through life’s biggest obstacles.

The Power of Now: A Guide to Spiritual Enlightenment, Eckhart Tolle (1997)

This essential spiritual guidebook teaches the art of living in the now and silencing thoughts that might stop you. Tolle argues that every minute spent worrying about the future or regretting the past is a minute lost, because all we have to live in is the present, the now. A powerful tome for when you need to come back to the here and now.

Siddhartha, Hermann Hesse (1922)

After meeting with the Buddha, a Brahmin’s son leaves home to seek something deeper. His quest takes him from a life of decadence to asceticism, as he searches for meaning and truth in a world of sorrow and suffering. Drawing on both Hindu and Buddhist teachings, it explores the tension between organised religion and the inner promptings of the soul.

Walking, Henry David Thoreau (1862)

A reminder of the importance of nature. For Thoreau, walking was a spiritual act that occurred only when away from society. As we spend more and more time indoors, this is a timely aide-mémoire regarding the physical, mental and spiritual benefits of nature.

WINTER RECIPES

Sweet potato loaf

Moist and slightly sweet, this moreish bread is faintly reminiscent of pumpkin pie at Thanksgiving. Sweet potato is high in fibre and antioxidants, making it great for the friendly bacteria in our gut, while the mixture of nuts and seeds provides a nutritionally balanced blend of protein and healthy fats.

DAIRY-FREE, GLUTEN-FREE

PREP TIME: 30 MINS; COOKING TIME: 1 HOUR

MAKES 1 LOAF

INGREDIENTS

• 250g sweet potatoes, peeled and cut into 2cm chunks

• 100g almond flour

• 65g amaranth or rice flour

• 1 teaspoon bicarbonate of soda

• pinch of salt

• 2 teaspoons cinnamon

• 1 teaspoon ginger powder

• 100g coconut oil

• 1 teaspoon vanilla extract

• 3 eggs, beaten

• 200g coconut or brown sugar

• 40g mixed toasted seeds

• 80g chopped pecans

METHOD

Grease and line a loaf tin. Preheat the oven to 180°C/160°C fan/gas mark 4.

To make the sweet potato purée, bring a saucepan of water to the boil and add the potatoes. Boil for about 15-20 minutes, until completely soft. Drain and blend in a food processor until smooth. Set aside.

Put the almond flour, amaranth flour, bicarbonate of soda, salt, cinnamon and ginger in a large bowl. Mix well to combine.

In another bowl, whisk together the coconut oil, vanilla extract, eggs and coconut sugar with the sweet potato purée. Combine the wet ingredients with the flour mixture. Slowly fold in the seeds and chopped pecans.

Pour the mixture in a loaf tin and bake in the oven for 1 hour, until a skewer comes out clean. Allow to cool slightly before removing from the tin.

Golden milk

Golden milk – or haldi ka doodh – is an Ayurvedic drink dating back thousands of years. Utterly delicious and warming, it is also an excellent way to get healing, anti-inflammatory spices into your body. We love to drink it on a cold winter morning to boost my immune system. And if you’re short on time, try the super-quick vegan breakfast shot to set you up for the day in a flash.

Golden milk

VEGAN, GLUTEN-FREE

PREP TIME: 10 MINS; COOKING TIME: 15 MINS SERVES 1

INGREDIENTS

• 250ml almond or coconut milk

• 100ml water

• 1 pitted date or 1 teaspoon coconut sugar

• 1 tablespoon organic goji berry powder (optional)

• 5 cardamom pods, cracked open, or ½ teaspoon cardamom powder

• ½ teaspoon ginger

• ½ teaspoon cinnamon

• 1 vanilla pod or ½ teaspoon vanilla essence

• ½ teaspoon turmeric

METHOD

In a blender, blend the milk, water, date and goji powder (if using) together. Transfer to a small saucepan and add the rest of the ingredients. Bring to a boil. Reduce the heat and simmer for 15 minutes, to allow all the flavours to mingle. Drink immediately.

Vegan breakfast shot

VEGAN, GLUTEN-FREE PREP TIME: 5 MINS SERVES 1

INGREDIENTS

• 100ml almond milk

• 50g gluten-free oats

• 2 pitted dates

• pinch cinnamon

• pinch turmeric

• 1 tablespoon peanut butter (or nut butter)

METHOD

Use a high-speed blender to blend all the ingredients until smooth.

Note: There is a reason why turmeric has been used in India for thousands of years as both a spice and medicinal herb: it remains one of the most effective nutritional supplements you can find. Just a small amount offers a real boost to our immune systems, helping us to fight chronic inflammation and oxidative damage.

Helga’s banana bread

This recipe is inspired by a friend who makes the absolute finest gluten-free banana bread in the world. It’s lovely and moist, and at its best when toasted and covered with peanut butter.

DAIRY-FREE, GLUTEN-FREE

PREP TIME: 20 MINS; COOKING TIME: 1 HOUR 20 MINS

MAKES 1 LOAF

INGREDIENTS

• 70g rice flour

• 40g almond flour

• ¾ teaspoon baking powder

• ¾ teaspoon bicarbonate of soda

• pinch of salt

• 2 teaspoons cinnamon

• 1 teaspoon ginger powder

• pinch nutmeg

• 3 ripe bananas

• 50ml maple syrup

• 50g nut butter (almond or peanut)

• 60ml buttermilk (60ml almond milk and ½ teaspoon apple cider vinegar)

• 2 eggs, beaten

• 50g cranberries

• 45g pecans or walnuts

• 30g pumpkin seeds

METHOD

Preheat the oven to 180°C/160°C fan/gas mark 4. Grease a loaf tin and line with baking paper.

In a large bowl, mix both flours, baking powder, bicarbonate of soda, salt and spices until well combined.

In a separate bowl, use a fork to mash the bananas until they resemble a rough purée. Add the maple syrup, nut butter, buttermilk and eggs. Whisk thoroughly. Pour the wet mixture into the flour mixture. Fold to combine. Then fold in the cranberries, nuts and seeds.

Pour the batter into the prepared loaf tin. Bake for about 1 hour 20 minutes, or until a toothpick comes out clean and the bread is springy to the touch. Allow to cool before removing from the tin.

Why eat store-bought dips – which are invariably overpriced and full of additives – when homemade ones are so easy to do? These two recipes are staples in my house: packed with immunity-boosting, anti-inflammatory spices, they are delicious in a sandwich, with crackers as canapés, or shamelessly eaten straight from the fridge with a spoon.

Spiced carrot spread

VEGAN, GLUTEN-FREE

PREP TIME: 10 MINS; COOKING TIME: 40 MINS MAKES 1 SMALL BOWL

INGREDIENTS

• 600g carrots

• 2 garlic cloves, whole

• 2 tablespoons extra virgin olive oil

• pinch of salt

• 2 teaspoons cumin seeds

• 2 teaspoons smoked paprika

• 1 lemon, juice only

• 1 teaspoon garam masala

METHOD

Preheat the oven to 200°C/180°C fan/gas mark6. Peel and roughly chop the carrots. Put them on a baking tray with the garlic cloves. Drizzle over the oil, salt, cumin seeds and paprika. Roast for about 40 minutes, turning halfway, until they are soft and slightly caramelised. Use a blender to blitz the carrots, garlic, lemon juice and garam masala until they form a chunky paste. Serve with crackers or on toast.

Beetroot raita with coconut yoghurt and mint

VEGAN, GLUTEN-FREE

PREP TIME: 10 MINS; COOKING TIME: 5 MINS

SERVES 4

INGREDIENTS

• 200g beetroot, grated raw

• 200g organic coconut yoghurt

• handful of fresh mint, chopped, plus extra for garnish

• handful of dill, chopped, plus extra for garnish

• 1 tablespoon organic apple cider vinegar or lemon juice

• pinch of salt

• ½ teaspoon black mustard seeds

• 1 teaspoon cumin seeds

METHOD

In a small bowl, mix all of the ingredients except the mustard and cumin seeds.

Note: Make jars of these at the start of the week and keep in the fridge for healthy snacking or a colourful addition to midweek lunches.

Place a small pan over a medium heat. When hot, add the mustard and cumin seeds. Stir continually for a couple of minutes until fragrant and the mustard seeds begin to pop. Immediately pour over the beetroot mixture and stir.

Garnish with the extra mint leaves and dill. Serve with fresh fish at a barbecue or with a delicious curry.

Winter vegetable tart

This is a great way to use up the vegetables in your fridge. Simply throw in whatever you have lying around and it will taste amazing. To make it dairy-free, use almond milk instead of yoghurt, and nutritional yeast instead of cheese. If you do not have oat flour, blend oats in a food processor.

VEGETARIAN, GLUTEN-FREE

PREP TIME: 40 MINS; COOKING TIME: 1 HOUR 20 MINS

SERVES 8-10

INGREDIENTS

For the tart crust

• 270g almond flour

• 180g oat flour

• ½ teaspoon salt

• 100ml coconut oil

• 4 tablespoons water

For the filling

• 2 tablespoons avocado oil, for frying

• 450g shallots, sliced

• pinch of salt

• 1 tablespoon balsamic vinegar

METHOD

Preheat the oven to 180°C/160°C fan/gas mark 4. Grease a high-sided 23cm or regular 25cm tart tin with coconut oil or butter. Line the base with greaseproof paper.

To make the tart crust, mix the two flours and salt together. Melt the coconut oil in the microwave for 30 seconds until liquid, then add the water 1 tablespoon at a time. Mix with your hands until it reaches a dough-like consistency. Instead of rolling it out as you would with regular pastry, place the mixture straight into the tart tin. Use your fingers to press it firmly to the base and along the sides. Ensure it is even. Prick the base with a fork to prevent air bubbles. Place a sheet of greaseproof paper over the pastry. Pour in baking beans and blind bake in the oven for 25 minutes. Remove the baking beans and bake for another 10

• 2 sprigs thyme, leaves picked

• 4 garlic cloves, grated

• 1 head broccoli, cut into florets

• 3 large leeks, chopped into 3cm pieces

• 100g natural yoghurt

• 1 lemon, zest and juice

• 3 medium eggs, beaten

• 80g goat’s cheese (or feta or ricotta)

minutes. If cracks or holes form, brush them with a little egg white and return to the oven for another 4 minutes to seal.

Meanwhile, in a large frying pan on a high heat, fry the shallots in 1 tablespoon of oil with the salt for 15 minutes, until golden brown. Add the balsamic vinegar, thyme leaves and garlic. Cook for another 5 minutes. Set aside in a large bowl. Fry the broccoli and leeks on a medium heat with a tablespoon of oil. Stir often, to prevent the leeks burning. When golden and soft, add to the shallots, garlic and thyme mixture and mix to combine. Mix the yoghurt, lemon zest and juice, eggs and cheese. Add to the vegetables and combine. Pour the mixture into the tart tin and bake for around 20 minutes, until set and golden brown.

Serve with a fresh salad, with a sharp, citrus-based dressing.

Butternut squash and mushroom stew

This stew sums up winter. Enjoy with chunks of homemade bread to dip in the sauce – preferably under a blanket in front of a good film. Butternut squash is high in beta-carotene, which is converted into vitamin A in the body and is essential for cell growth and immune function. Sage is great for brain function and loaded with antioxidants that help fortify your body’s defences against winter bugs.

VEGETARIAN, GLUTEN-FREE

PREP TIME: 15 MINS; COOKING TIME: 1 HOUR

SERVES 4

INGREDIENTS

• 3 tablespoons avocado or coconut oil

• 1 large butternut squash, cut into 3cm cubes

• 2 medium carrots, sliced into 3cm chunks

• 1 white onion, finely chopped

• 4 garlic cloves, finely chopped

• 2 sprigs thyme, leaves picked

• 2 tablespoons tomato paste

• 5 sage leaves

• 750ml vegetable stock

• 1 tablespoon balsamic vinegar

• 300g mixed mushrooms, sliced

• 10 shallots, sliced

• 1 tablespoon white miso paste

• 1 lemon, zest and juice

• 1 tablespoon sambal oelek or chilli paste

To serve

• 200g vegetarian feta, crumbled

• handful of fresh thyme, chopped

METHOD

Put a large frying pan on a high heat and allow to get hot. Add 1 tablespoon of oil, then the butternut squash and carrots. Brown these in batches – don’t overcrowd the pan – for about 30 seconds per side. Remove from the heat.

Place a saucepan on a medium heat. Add another tablespoon of oil and fry the onion for 5 minutes, until soft and translucent. Add the garlic and thyme. Cook for another 3-4 minutes, reducing the heat to avoid burning the garlic.

Add the tomato paste. Cook for another minute, then add the butternut squash,

carrots, sage, vegetable stock and vinegar. Bring to the boil, then reduce the heat and simmer for 20-25 minutes, uncovered. Meanwhile, use a separate frying pan to brown the mushrooms and shallots. Heat 1 tablespoon of oil and add the mushrooms and shallots in batches. Fry until they are a lovely golden-brown. Add the mushrooms and shallots to the main saucepan. Add the miso paste, lemon zest and juice and sambal oelek. Cook for another 10-15 minutes on a low simmer.

Sprinkle with feta and thyme and serve with red lentils, quinoa or homemade bread.

Winter feast

Clockwise from top left: Asian slaw; roasted sprouts and butternut squash with tamarind dressing; prawn, radicchio and grapefruit salad (recipes overleaf)

Winter feast

Asian slaw

DAIRY-FREE, GLUTEN-FREE

PREP TIME: 15 MINS

SERVES 4

INGREDIENTS

For the salad

• 4 spring onions

• 2 medium carrots

• 200g red cabbage

• 200g white Chinese cabbage

• 200g sugar snap peas

• 50g roasted peanuts

• fresh coriander, to garnish

For the dressing

• 120ml rice vinegar

• 6 garlic cloves, finely chopped

• 2 tablespoons honey

• 40g ginger, grated

• 4 teaspoons fish sauce

• 3 limes, juice only

• 2 tablespoons tamari

• 2 tablespoons sesame oil

• ½ Thai red chilli

METHOD

Put all the dressing ingredients in a bowl and mix to combine.

Slice the spring onions lengthways, very thinly. Place in iced water to make them curl. Set aside while you prepare the rest of the salad. Grate the carrots. Shred or slice the red and white cabbage as thinly as you can and place in a bowl with the carrots. Remove the strings from the sugar snap peas and slice in half. Add these to the bowl. Pour over the dressing, top with the peanuts and spring onions and sprinkle over the fresh coriander.

Roasted sprouts and butternut squash with tamarind dressing

VEGAN, GLUTEN-FREE

PREP TIME: 15 MINS; COOKING TIME: 30 MINS

SERVES 4 AS A SIDE

INGREDIENTS

• 1 large butternut squash

• 400g Brussels sprouts

• 2 tablespoons tamarind paste

• 1 tablespoon honey or maple syrup, or sweetener equivalent

• 2 teaspoons coconut aminos or soy sauce

• 1 lemon, juice only

• 1 teaspoon toasted cumin seeds

• handful of coriander, to serve

• pomegranate seeds, to serve

METHOD

Preheat the oven to 220°C/200°C fan/gas mark 7. Chop the butternut squash into large slices. Place on a baking tray with the sprouts.

In a small bowl, mix the rest of the ingredients except the coriander and pomegranate seeds. When they are well combined, add them to the butternut squash. Mix well, until all the butternut squash slices and sprouts are covered in the mixture. Roast the butternut and sprouts for 30 minutes, stirring half way. The vegetables should be caramelised and golden when done. Remove from the oven and serve on a platter with coriander and pomegranate sprinkled on top.

Prawn, radicchio and grapefruit salad

DAIRY-FREE, GLUTEN-FREE

PREP TIME: 15 MINS; COOKING TIME: 5 MINS

SERVES 4

INGREDIENTS

• 500g fresh prawns, deveined and peeled

• 1 teaspoon coconut oil

For the salad

• 1 radicchio, core removed and sliced

• 1 pink grapefruit, diced

• 100g walnuts, roughly chopped

• 100g lamb’s lettuce

• 1 red chilli, deseeded and finely diced

• bunch of fresh coriander

• 2 tablespoons black sesame seeds

• handful of mint leaves

• handful of Thai basil, plus extra for garnish

• 100g coconut flakes, toasted

For the dressing

• 10g ginger, grated

• 2 tablespoons coconut sugar or honey

• 1 tablespoon sesame oil

• 1 tablespoon rice vinegar

• 1 teaspoon tamarind paste

• 2 tablespoons fish sauce

• 2 limes, zest and juice

METHOD

Place a large frying pan on a high heat. Fry the prawns in the coconut oil for 1-2 minutes per side until cooked through. Set aside.

In a bowl, mix the dressing ingredients. In a separate larger bowl, mix the salad ingredients. Arrange the prawns on a platter on top of the salad and add the dressing just before serving. Garnish with extra Thai basil, walnuts and toasted coconut flakes.

Brazilian(ish) fish and prawn stew

This dish – moqueca de peixe e camarão – is a fusion of Brazilian East African food cultures – it is African influences on a classic Brazilian dish. Enjoy it with wholegrain or cauliflower rice.

DAIRY-FREE, GLUTEN-FREE PREP TIME: 15 MINS; COOKING TIME: 15 MINS SERVES 4

INGREDIENTS

• 3 tablespoons coconut oil

• 1 white onion, finely sliced

• pinch of salt

• 7 garlic cloves, crushed

• 2 teaspoons turmeric

• 2 red chillies, seeds removed and finely chopped

• 1 tablespoon smoked paprika

• 2 teaspoons cumin seeds

• 10g ginger, grated

• 1 tablespoon tamarind paste

• 4 tablespoons tomato purée

• 600ml coconut milk

• 200ml fish stock

• 2 tablespoons desiccated coconut

• 400g monkfish

• 2 red peppers, thinly sliced

• 200g prawns, peeled and deveined

• 140ml fresh lime juice

• 2 teaspoons honey

• fresh coriander, chopped to serve

METHOD

Add the oil to a heavy-bottomed pan. Sweat the onions on a low heat, with the salt, for 3-4 minutes until tender. This important step – known as refogado in my mother’s native Brazil – helps to build the flavour. Add the garlic, turmeric, chillies, paprika, cumin and ginger. Cook for another minute. Add the tamarind paste and tomato purée and mix thoroughly to coat. Cook for another minute, then add the coconut

milk, fish stock and desiccated coconut. Bring to the boil, then reduce the heat to a simmer. Add the monkfish and red peppers. Simmer for 4 minutes. Add the prawns and simmer until they are just cooked through. Season to taste, then remove from the heat and add the fresh lime juice and honey. Serve with chopped coriander and eat immediately with brown rice or fresh bread.

Black bean and maca brownies

There’s nothing like gooey chocolate brownies to raise the spirits and these are, hands down, the best we’ve tasted. Made with black beans instead of flour, the batter quickly transforms into light, delicious brownies. Use the highest quality honey you can find for a healthy treat you can enjoy again and again.

DAIRY-FREE, GLUTEN-FREE

PREP TIME: 20 MINS; COOKING TIME: 25 MINS

MAKES 10-15 BROWNIES

INGREDIENTS

• 800g black beans, drained

• 50g oat flour

• 6 free-range eggs, beaten

• 120ml maple syrup (swap for monk-fruit extract to reduce calories)

• 2 teaspoons vanilla extract

• 320g dark chocolate (minimum 70% cocoa), chopped

• 80g coconut oil

• 2 teaspoons maca powder

• 1 teaspoon baking powder

• ½ teaspoon salt

For the nut butter swirl

• 4 tablespoons macadamia nut butter or peanut butter

• 1 tablespoon maple syrup

METHOD

Preheat the oven to 180°C/160°C fan/gas mark 4. Grease and line a brownie tin.

In a food processor, blend the black beans and oat flour until smooth. Add the eggs, maple syrup and vanilla and blend again. Meanwhile, melt the dark chocolate and coconut oil together in a bain-marie on a low heat. Stir occasionally. Ensure the chocolate does not get too hot, as it will seize and become grainy. Take it off the heat when it has melted. When it has cooled a little, add it to the black bean mixture. Add the maca powder, baking powder and

Note: Maca powder is made from the Maca root plant and often used in Peruvian cooking to add a rich, earthy flavour. It is also great in chocolate smoothies.

salt to the batter. Mix to combine. Then pour into the prepared brownie tin.

For the swirl, mix the nut butter and maple syrup in a small bowl. Warm in a microwave for about 30 seconds until they soften and attain a liquid consistency. Use a teaspoon to put blobs of the mixture around the batter. Use a knife to create pleasing swirling patterns.

Bake for 20-25 minutes, until the centre just begins to set. Remove from the oven. Allow to cool completely in the brownie tin before cutting into squares to serve.

Sticky sesame pudding with fresh figs and honey

Imagine a cross between baklava and sticky toffee pudding and you will arrive at this dish. Guaranteed to impress at a dinner party, it has a soft, fudgy centre and a sweet caramel flavour with a hint of sesame. Serve with fresh figs if you can find them, and Greek or coconut yoghurt to cut through the sweetness.

DAIRY-FREE, GLUTEN-FREE

PREP TIME: 15 MINS; COOKING TIME: 20 MINS

SERVES 8

INGREDIENTS

• 8 egg whites (or 160g aquafaba)

• 160g coconut sugar (or brown sugar)

• 130g ground almonds

• 130g gluten-free flour

• 1 teaspoon baking powder

• pinch of salt

• 40g tahini

• 40ml sesame oil

• 40g coconut oil

• 40ml non-dairy milk

• 8 figs, quartered

For the honey syrup

• 100ml honey or maple syrup

• 100ml water

• 2 sprigs lavender

METHOD

Preheat the oven to 180°C/160°C fan/gas mark 4. Grease and line a square, ovenproof dish.

Whisk the egg whites until stiff peaks form. Gradually add the coconut sugar. Whisk until the meringue mixture is glossy and the sugar grains have dissolved.

In a separate bowl, sift the ground almonds, flour, baking powder and salt.

In a third bowl, combine the tahini, sesame oil, coconut oil and non-dairy milk. Combine this tahini mix into the dry mix.

Then gently fold in the meringue mixture. Use a rubber spatula to lift the two mixtures and turn them over slowly so they both combine. Be careful not to overfold. Pour this batter into the ovenproof dish. Bake for 20 minutes.

Meanwhile, make the syrup. Heat the honey, water and lavender in a saucepan and simmer for 1 minute. Discard the lavender sprigs and skim any impurities from the top. Serve the pudding with drizzled honey syrup and the quartered figs on top.

‘We carry inside us the wonders we seek outside us’

– Rumi

To be continued... for soon, another Spring will be on the horizon

Published in 2024 by Kintsugi Space

Kintsugi Space UK Ltd Unit 7

The Court House

Stoke-on-Trent ST6 1DY

Kintsugi UAE Sky Tower Office 3201

Al Reem Island

Abu Dhabi

kintsugispace.com

All rights reserved.

Copyright © Kintsugi Space UK Ltd, 2024

Images copyright © Kintsugi Space UK Ltd, 2024

The Kintsugi Kitchen: The Secret to Living Consciously

Photography: Emma Croman; Letizia Cigliutti; Susanna Guerrini; Jessica Henderson

Please note that the advice in this book is for general information only and should not be taken as a substitute for qualified advice, medical or otherwise. The author and publisher disclaim any liability directly or indirectly from the use of the material in this book by any person.

Please be aware that some recipes contain allergens. Kintsugi Space UK does not guarantee that the ingredients listed in any of the recipes are allergy-free. If you have a food allergy, you should determine whether you are allergic to the ingredients in each recipe and not rely on statements that a particular recipe is gluten-free, dairy-free, nut-free, soy-free, or free of any other possible allergen. Always follow safe food handling guidelines when preparing food.