Self-love in the Kitchen: 4 Easy healthy recipes to feel and look radiant.

Here are our gluten-free, dairy free and budget friendly recipes.

All you need is to plan your ingredients list and manage your time to prep in advance.

It's time well spent to enjoy feeling lighter, radiant and balanced.

The Ritual of cooking for wellness and wellbeing

Healthy and mindful eating is an essential aspect of life and a crucial step in the Way Forward method.

As we move forward to colder and darker months, it is important to start planning how to keep up with the right nourishments, energetic vibes and of course, our radiant beauty.

These are quick and simple recipes and tips to feel an instant boost in energy.

We add a colourful mix of vitamins, antioxidants, and fibres. These recipes are gluten-free, dairy-free but easily adaptable (meat lovers we got you).

Remember that preparing home cooked food is a form of self-care that boosts our self-confidence and self-worth. It's our way to magic rituals.

The self-love way

Make sure that you play your music while prepping the veggies and set up your eating space and avoid media while you eat. Add candles, flowers or a fruit bowl on your table.

Mindful eating: Try to switch off media, stay away from your phone and focus on your senses while we incorporate the aroma and the beauty of our food within every mouthful.

Those of us with families, let's introduce the concept of eating together as a special time to fit in our busy days. This is time to cherish. Let's remember and share the importance of gratitude for all we have.

A personal note

Being originally Italian, cooking is my sacred way to express my love for family and friends. As a coach I underline the importance of a healthy and balanced nourishment during important and difficult lifestyle changes. We are already exposed to external and seasonal changes; attention to what we eat needs to be part of our self-love routine.

Disclaimer: I am not a nutritionist or dietician. Cooking is simply my love language. I am intolerant to almost everything and I have over 30 years experience in cooking on a low budget, for vegan, vegetarian and meat lovers. Please check the ingredients according to your dietary requirements and find an adequate substitute as these recipes make you truly feel so good. I have added some of the healthy benefits to reinforce the importance of implementing nutritional values to our lifestyle. Enjoy!

The Self-Love Salad

Feeling tired, drained and demotivated?

This is the perfect start to raise your vibrations! A very easy and cost effective salad, perfect for warmer days but adaptable to any season.

As a bonus, you can always add avocado, and roasted root vegetables.

Ingredients: lettuce or rocket or any mix salad leaves, cherry tomatoes, spring onions, olives, capers, red onion, steamed broccoli, just a handful of seeds or nuts (ideally pre-roasted in a hot pan) of your choice.

It's important to add a good amount of crunchiness, proteins and different flavours in your salad to feel satisfied with it without adding any dressing.

Of course, you can grill some halloumi or chicken breast or add a boiled egg if you wish. Follow your instinct!

Condiment: 2tbs of 0live oil, a pinch of salt and a squeeze of 1 lemon or lime, add a handful of fresh herbs like basil, parsley or coriander to enhance the flavours. I would prepare the condiment separately and add it to the bowl when all the ingredients are ready inside.

The ritual: 7 cups of salad, a handful of each ingredient, washed and chopped.

The tip here is to try and eat a large bowl to incorporate at least 7 cups of salad.

I called it the self-love salad because you will need to carefully wash and chop all the ingredients knowing that you are taking great care of yourself and that your body and mood will be thankful.

The benefit: Salad is a great way to hydrate our body especially after a good weekend out as it helps to eliminate toxins from our body. This salad is full of anti-inflammatory ingredients and helps to improves digestion. All the ingredients are rich in vitamins for our skin, hair and bones health. Try to incorporate this type of salad in your weekly menu as it boosts our immune system.

The crunchy veggie broth

Feeling cold and under the weather?

Can't go wrong with a warm bowl of broth and fresh crunchy veggies.

The tip here is to buy different kind of veggies and wash them and prep them in advance

This is an instant pick me up when the weather gets colder and we are feeling down. It's so easy to make and you can have it as a light meal or a quick snack. If you eat meat, add a grilled chicken breast or any grilled meat of your choice. Alternatively add tofu to add more protein.

Ingredients: Curly cabbage, tomatoes, radishes, celery, carrots, courgettes,

Condiment: Lime (0r lemon), chilli, ginger and miso paste (or any other stock cubes)

The ritual: Wash all vegetables, shred the cabbage, slice the carrots with a peeler (it gives a lovely shape), use a veggie spiralizer for the courgette (or slice them thinly). Chop the tomatoes, slice the celery and the radishes and put them in your jug (or soup bowl). Add a teaspoon of miso paste, chopped chilli, grated ginger and pour hot water over it. If you are using the stock, half it and drop it in boiling hot water. The stock needs to cover all the veggies. Leave for few minutes, squeeze the whole lime or lemon and give it a gentle stir. Do not overcook the veggies so you can retain the nutrients.

Optional: you can use any other veggies in your fridge: Kale, spinach, and you can add mushroom or edamame, peas and broccoli! Get creative :) See the image by my source of inspiration, Lucy Watson from her book " Feed me Vegan". I have replaced the noodles with zoodles (courgette or zucchini noodles as they are gluten free) and added my favourite stock flavours (tomato and celery).

The benefit: This is a low calorie, nutritious and healing soup. Its anti-inflammatory ingredients help to improve digestion, gut health and lower blood sugar levels. This soup is an excellent source of vitamin K for strong bones and vitamin C for tiredness and fatigue.

The Velvet Hug Soup

Feeling drained after a busy and cold day?

Bring the Autumn colours on your plate with this warm and comfy treat. This is a traditional signature Halloween dinner party must have.

Ingredients: I love Autumn and its amazing colours. For this soup, have fun picking your veggies you can use some or all of the following: Pumpkin, squash, sweet potatoes, beetroots, parsnips, celeriac, red onions and don't forget the garlic. Stock (home made or cube stock as you wish), salt, pepper, thyme, honey, yogurt (optional), retain the seeds for garnish.

The ritual: Peel and chop all the veggies (I find it easier this way). Roast them with a spoon of olive oil, add onions, garlic cloves, thyme, a dash of balsamic vinegar, and sprinkle with salt. Roast in the oven at 180 degrees until the veggies are tender and have a beautiful roasted appearance.

Let them cool down, put it in a pan and process with a hand processor. Add 500ml of stock and some milk or cream for a heavenly consistency. ( I am dairy intolerant so if I must I add some oat milk).

Garnish: Remove the seeds and roast in a pan for two minutes, add a bit of honey and salt to caramelise. Careful not to burn them.

Serve in a soup bowl, or in a half emptied pumpkin (see image above) garnish with the honey roasted seeds.

Optional: Add a teaspoon of yogurt, crostini (cubes of toasted bread) or feta (or tofu) cubes if you wish to add some extra tasty protein.

The benefit: Look at the colours of these beautiful veggies filled with beta-carotene, vitamin C and antioxidants, a beauty treatment for glowing skin. Not surprisingly, pumpkin is a powerful healing ingredient as it can help your immune cells to ward off germs and for speed healing when you get a wound.

The Sweet Treat: Oaty & Spicy milky Chai

Do you have a sweet tooth or having the munchies while watching a movie or reaching for the cupboard whenever your emotions are in turmoil? Here is a healthy sweet treat for you.

Ingredients: Oat Milk, 1 cardamom, 3 cloves, 1 star anise, a tsp of cinnamon powder and/or stick, 1/2 freshly grated carrot, honey or maple syrup, gluten-free oats

The Ritual: Reheat a cup of hot milk with all the spices in (you can use hob or microwave) add a spoonful of oats, the grated carrot and top it with a dash of honey. I like it a little more milky than condensed, but it's your treat so heat it for longer for a denser pudding consistency.

Benefit: If you have trouble sleeping, simply reheat the hot milk with the spices and the honey (remove the carrot and oats). Drink before bedtime and by the time you have brushed your teeth, flossed and completed your skin care routine, you will be ready for peaceful rest. This was the original recipe given to my by my Ayurvedic doctor when I had some trouble sleeping and since then it has become a little elixir of warmth and relaxation.

References:

Farrell, H., The Herb Almanac: A Seasonal Guide to medicinal plants, Chelsea Physic Gardens, 2021

Murphy-Hiscock, A., Green Witch: Your complete guide to the Natural Magic of herbs, flowers, essential oils and more, Adams Media, 2017

Public Health of England; The Eatwell Guide, Protecting and improving the Nation Health, Crown, 2018

Watson, L., Feed Me Vegan: For all occasion, Sphere, 2018