SOPHIE WELDON
PEACE OF CAKE
A GIFT TO NOURISH AND CONNECT
ART + FASHION + LIFESTYLE
My social business Humankind Enterprises inspires social health through storytelling. We believe that everyone has a story to tell and everyone is valuable. By connecting people through their stories we can increase empathy, resilience and reduce the isolation that unheard and unseen people experience (particularly the elderly). Social health encompasses mental, physical and community health. Although the focus of my work is how to better connect individuals and communities, I am also very interested in the importance of individuals connecting to themselves, which is an important aspect of health. Self improvement is a big industry. Do this course, eat this thing, go to this lecture, read this book, stop doing that, start doing this, follow this person, for god's sake don't follow that person, change yourself, find yourself, be yourself, believe in yourself! In all this hurry to be a better person we can sometimes lose connection to what actually matters to us. What is actually right for me? What is that quiet voice inside me telling me? What FEELS right? When I am deciding on whether or not to do something sometimes I ask myself, does it feel light or heavy? Does it feel open or closed? If I say it out loud does it excite me or does fill me with doubt? Sometimes even doubt and fear can be signs you're moving towards exciting possibilities. "So you mean, I have to listen to the positive feelings AND the negative feelings? Then how do I choose which way to go??"
What I have learnt is that finding what feels right for me is not a piece of cake. If I'm not doing what's right for me, I won't be connected to that inner guidance that gives me a sense of purpose and contributes to my wellbeing. It sounds like common sense, but it's easy to do things for others or because we have a 'plan', but if we don't constantly reasses our own needs, feelings and wellbeing, we can go down the slippery slope of fatigue, health issues and loss of confidence and drive. I have discovered that nurturing my body gives me a connection back to myself. And inside myself is where I have all the wisdom I need to make the decisions that are important to me. For christmas this year, I wanted to give everyone that has been part of my year a gift, and I thought perhaps this could be in the form of sharing one of my passions around wellbeing - FOOD! So I have compiled a few of my favourite healthy dessert recipes and the list of 10 things that I carry in my 'self care suitcase', in the hope that they might inspire you to nurture yourself during the silly season and stay connected to your truth. Remember 'You're the wisest person you know'. Have a happy healthy christmas!! And if you're looking for a great Story Starter to spark some positive sharing over the christmas table, I have included some of these too. Warmest greetings, Sophie xx
mango cashew cake
Filling
Instructions
1.5 cups cashews Soak cashews for at least 3 hours and then 1 cup coconut cream rinse and drain (this makes them easier to 1/2 cup coconut oil blend and more digestible). Flesh of 2 mangoes Put the base ingredients in a food processor 1 vanilla bean scraped and process until it is a crumbly texture with Pinch of salt the dates and nuts mixed together. Press the 1/2 cup maple syrup or coconut mixture into the bottom of a springform cake nectar tin. Put in freezer while you make the filling. Juice of 2 limes Now, blend all the filling ingredients in a high powered blender until it is smooth and Base creamy with no chunky bits. Take the cake base out and pour the filling over the top. 3/4 cup almonds Cover with cling wrap and then put back into 1/2 cup walnuts the freezer to set for 3 hours. 1 cup of dates When you are ready to eat the cake, take it 1/2 teaspoon cinnamon out of the freezer for at least an hour to 1/4 teaspoon nutmeg defrost. Decorate with fresh mango, coconut 1 tsp coconut oil and lime. Keep it in the fridge or the freezer. It should be good to eat for up to 5 days.
creamy caramel slice
Base Instructions 1/2 cup almonds 1/2 cup walnuts Soak cashews for at least 3 hours and then rinse 1/3 cup coconut and drain. Put all ingredients for the base in a 1 cup of dates food processor and mix until it becomes a 2 teaspoons of coconut oil crumbly texture. Press the mixture into the base Pinch of salt of a square cake tin or even a rectangular piece of 1/2 tsp cinnamon tupperware (you might want to put glad wrap in the bottom to make it easier to pull out once it's Filling set). 1.5 cups cashews 1.5 tablespoons tahini 1 cup of dates 1/3 cup maple syrup 1/2 cup coconut cream 2 tablespoons of water 1/2 cup melted coconut oil 1 vanilla bean scraped Pinch of salt Pinch of cinnamon
Put the filling ingredients into a high speed blender and mix until smooth and creamy. Pour over base. Place it into freezer while you make the chocolate.
Mix chocolate ingredients in metal bowl over a pot of simmering hot water. Gently stir until melted together. Take slice out of freezer and pour over the top. Use spatula or back of a spoon Choc topping to smooth over the surface and make it even. Block of dark chocolate Set it in the freezer for at least 1.5 hours. Cut melted with 4 tablespoons slices and eat straight from the freezer (it will of coconut cream OR make have an ice creamy texture) or let it get gooey your own chocolate using and soft by taking it out of the freezer for 15 1/3 cup coconut oil, 3 minutes. tablespoons cacao powder, 1/4 cup maple syrup.
choc fudge tarts
Tart Cases
Instructions
1 cup almonds 3/4 cup pitted medjool dates 2 tablespoons coconut oil 2 tablespoon cacao powder Pinch salt
Combine all 'tart case' ingredients in a food processor and process until mixture is a fine, crumbly texture. Press about 2 tablespoons of the mixture into tart cases, ensuring there are no holes and that the cases are evenly covered. Place in freezer to set.
Chocolate Mousse 2 large, ripe bananas 3/4 cup avocado 1/4 cup cacao powder 1/2 teaspoon ground cinnamon 3 tablespoons honey or maple syrup 3 tablespoons coconut oil 1 tablespoon milk
Add all 'mousse' ingredients to a blender and blend for approx 30 seconds or until well combined. Pop tart shells out of their cases and place on plate, filling each with mousse. Top with cacao nibs, shredded coconut and goji berries. Eat straight away or keep in fridge / freezer (they are nice half frozen!)
cinnamon christmas cookies
Ingredients 1/2 teaspoon cinnamon 1 1/3 cup spelt flour (or other flour) 1/3 cup honey 1/3 cup almond butter Big pinch of salt 1/2 cup coconut oil Instructions Mix all ingredients in a bowl. Roll into little circles and place on baking paper. Cook for 1012 min on 160 degrees. Allow to cool and then eat on their own or put ice cream in the middle of two cookies for a cheeky sandwich!
Berry Rose frozen yoghurt
Ingredients
Instructions
If you are using rose petals and not rose oil, 500gm full fat greek place them in a pot with maple syrup and the yoghurt 1.5 punnets of raspberries milk and gently simmer for 15 min to infuse the 1/3 cup maple syrup or very milk. Then strain the petals out of the milk and let the rose milk cool. If you have rose oil runny honey instead of rose petals add a few drops to the 1 cup dairy or coconut milk maple syrup and milk and don't worry about 6 tablespoons dried rose simmering. petals suitable for cooking After the rose milk has cooled, add it to a or a few drops of rose oil blender or food processor with the yoghurt, 1 vanilla bean scraped vanilla and raspberries. Blend to combine. Taste for sweetness and add more if necessary. If you have an ice cream maker, place the mixture into it and follow manufacturers instructions. If you don't have an ice cream maker, pour the mixture into a metal bowl or tupperware container and put it into the freezer. Every 1-2 hours, break apart the mixture with a fork so it doesn't ice up. Eat once it becomes ice creamy texture. If you're not eating straight away, let it defrost when you're ready (it may lose some of it's texture but it will still taste good!)
Soft Serve ice cream
Ingredients 1.5 frozen bananas 1 teaspoon peanut butter 1 tablespoon cacao powder dash of cinnamon 3 tablespoons coconut cream or milk Instructions Chop frozen banana into 1cm pennies. Put them in high speed food processor or blender with all the other ingredients. Process until it becomes smooth and creamy like ice cream. Add an extra dash of milk if the banana is not blending properly. Top with choc pieces, coconut or toasted nuts.
PACK A SELF CARE
SUITCASE
Self care is not fluffy or feminine - it is for everyone. It does not just involve practices like meditation, lighting a candle and running a bath. It involves identifying and utilising our resilience assets which keep our energy in the bank so we can direct it towards what we truly want in life - more freedom, connection, success and love. Self-care is essential if we want to create sustainable change. I am currently creating a start-up aimed at capturing people's stories, connecting the generations and reducing social isolation and there are days I feel so depleted, unsuccessful and lost. However, I know I have the mindset tools (ways of thinking) to get me back on track. I am sharing them in the hope that some might resonate and inspire you to develop your own resilience bank or Self Care Suitcase. But first, a story... I didn’t watch very much television when I was younger (I can attribute that that to growing up in a tree-house, going to a Steiner School and being preoccupied with making a difference from a young age). I do however have vivid memories of watching Mary Poppins – the story of a magical, loving nanny who flew through clouds and over rooftops and worked for a family who needed her gifts. She is famously known for the lines of a song; ‘A spoon full of sugar makes the medicine go down’. My brother and I used to sing those words, even though the closest we’d get to eating a spoonful of sugar would be local raw honey stirred in our tea or twirled on our hot morning porridge (massive hippies I know). Mary Poppins and her suitcase went hand in hand. And it wasn’t just any ordinary suitcase, but a source of true wonder and inspiration. Every time she pulled something out of her seemingly bottomless bag you would know there was some magic at play.
I like to think that the reason Mary Poppins could help others was because inside that bag there were also surprises set aside for herself. So, in the spirit of this, I’ve thought about the things in my self-care suitcase that give me the tools to fly high. It’s from this higher perspective that I can see the best way to give my own little bit of magic back to the world. 1. FEAR SHAKERS ‘I have fears to shake’
Sometimes the fears creep in as negative voices inside my head or bad vibes from other people. I shake them off and just observe the sounds they make. I can’t always get rid of them, but I can learn to not take them so seriously. 2. TRUTH MEGAPHONE ‘I have something to say’
When my throat blocks up and I can’t get my words out I know that there is a truth that wants to burst out. I find a way to speak it, claiming the right to my voice. When I speak my truth, others seem freer to speak theirs. 3. RECIPE BIBLE ‘I have a body to nourish’
Someone once told me that what you eat changes the way you think. When I give my body healthy food, I think healthier thoughts. Good food gives me energy to keep going, even when I'm tired and lacking inspiration.
4. DANCING SHOES ‘I have movement in me’
I used to take life too seriously. And now I dance. I let myself be silly, have fun and let go. In these moments I feel free. 5. SUN HAT ‘I am protected’
I used to get burnt by people and now I wear protection. People can’t hurt me when I don’t let their opinions, projections or jealousies affect me. 6. BINOCULARS ‘I have a vision’
Sometimes I see my vision as clear as my hand in front of me but other times it can be a bit hazy like the horizon at dusk. Either way, I know it’s there. 7. WATCH ‘I have enough time’
There is enough time for all the important people and activities in my life. I give my time wisely - balancing time for myself with time with others.
8. STETHOSCOPE ‘I have a guiding pulse’
My intuition is like my pulse, sometimes it is loud and clear but other times I need to listen in closely to the subtler sounds of where it’s guiding me.
9. INVITATIONS ‘I have power over who I invite into my life’
I used to feel bad about saying goodbye to people who aren't bringing positivity into life. Now I am getting better at only inviting certain people in. The clearer the invite, the better the company.
10. JACK-IN-A-BOX ‘I have room in my life for surprises’
There are things that happen out of my plan. These surprises remind me that I'm just one actor, in a very big play, that has many acts. I leave room for magic.
What's in your self care suitcase?
Words by me Art by Ai Ikeda
My grandma Glenda Weldon and I
As part of my gift to you, i've chosen a few questions to help spark conversation between your family, friends or colleagues. With their permission, why not get your phone camera out and record their responses too?
StoryStarters for your gatherings What is the wisest bit of advice someone has given you? What part of you often remains hidden? What is one of your happiest memories? What are some of the most important lessons you have learned this year? Who has had the most influence on your life this year, whether for good or for bad reasons? And what did you learn from them? If you could have a conversation with your 14 year old self, what would you say? What is one thing you want to change in the world and why? If money weren't an issue, what would you be doing? If you had a personal tag line that describes who you are in a sentence, what would it be?
The latest venture of Humankind Enterprises is 'StoryPod', which uses stories as a way to connect people. Next year we're launching 3 different versions of our video booth, as well as a mobile app. Stay posted !
Merry Christmas! Let's connect in the new year. sophie@humankind.enterprises www.humankind.enterprises