LIVE Meditation with Claire from Pukka

Join us for our first LIVE Meditation with Claire, just dial in to Zoom using the details below for a blissful quiet moment of meditation with a cuppa! No need to book, just dial in.

Claire Robilliard is inviting you to a scheduled Zoom meeting.

Topic: Meditation with Pukka

Time: May 28, 2020 11:00 AM London

Join Zoom Meeting

https://us02web.zoom.us/j/84893568803?pwd=SGZKZlkzM0Vob1ErSTg3a0NpOUI5dz09

Meeting ID: 848 9356 8803

Password: 3RtNby

Coconut Nibbles

A quick snack, perfect for post exercise refuelling or staving off hunger pangs if lunch feels too far off. Dairy free and completely vegan friendly.

You will need:

150g dessicated coconut or shredded

200g tin of coconut milk

2 tbsp of brown rice syrup or sweetener of choice

2tsp raw cacao powder

OPTIONALS: oat bran, ground almonds, flax, linseeds, dried fruit.

Method :

  1. Mix all your ingredients, by hand or in a food processer.
  2. Once mixed, seperate out a ping pong ball sized amount of the mix and roll into a tight ball.
  3. Rest it on a lined tray and make more with the rest of the mix.

Set in the fridge for an hour or so then enjoy!

Coconut Bites (Bounty a la Lucia)

If you are a fan of delicious coconut covered in thick dark chocolate you will love these Bounty – esque bars made using just cupboard ingredients. Dairy free and completely vegan friendly.

You will need:

250g dessicated coconut or shredded

1 x 400g tin of coconut milk, or use coconut cream for a creamier version

2 tbsp of sweetener, I used brown rice syrup and a splosh of vanilla essence but you could use any syrup, or honey

Raw chocolate, you can either buy ready made (such as Ombar, or Conscious Chocolate) or make your own using our recipe! You need around 200g.

OPTIONALS: oat bran, ground almonds (I added both as the mix was looking a little wet!)

Method :

  1. Mix all your ingredients, excluding the chocolate either by hand or in a foodprocesser. You want to keep the mix quite bumpy for a proper Bounty experience!
  2. Once mixed, press the mix into a shallow baking tray, or the bottom of a cake tin.
  3. Freeze for around 30 minutes.
  4. Cut the solid mix into bar shapes or cubes.
  5. Melt the chocolate in a pan over boiling water.
  6. Remove from heat and stir until cooled and slightly thickened.
  7. You can dip the coconut blocks into the chocolate coating each side. Repeat if you like extra thick choc! Or, you can pour chocolate over them.

Set in the fridge for an hour or so then enjoy!

Chocolate and Date Tart

This decadent tart has been created by Tanya using Denise’s gluten free sweet pastry 🥮

Ingredients
Pastry (Denise’s delicious gluten free pastry)
180g Medjool dates – pitted and chopped
400ml coconut milk ( used in different layers of tart)
1 tsp vanilla extract
200g vegan dark chocolate
3Tsp coconut oil

Method – roll pastry out on a floured surface and thin enough to line your pastry tin.
Blind bake for 10-15 mins remove blind bake beans and cook for a further 10 mins.
Remove from the oven and allow to cool.
Whilst casing is cooling make your date caramel – warm your milk (120ml) and allow chopped dates and vanilla to soak for 5 mins before blitzing ingredients together.
Place “caramel” in the base of your pastry casing and place in the fridge.
Now making ganache topping – heat remaining coconut milk, coconut oil and broken up chocolate in a saucepan and stir until smooth.
Pour ganache mixture into casing over date casing and place back into fridge for an hour to set!
Enjoy!

Tanya’s Jam Tarts

Tanya loves creating beautiful dishes, and has made these delectable jam tarts using Denise’s gluten free sweet pastry 🥮 which comes premade and is available in store.


The pastry simply needs an egg and margarine to bind and then it is ready to use.

Press pastry into a muffin tray, prick the pastry and place a teaspoon of your favourite jam in the middle and bake for 10 -15 mins.

Pancakes with Strawberries and Coconut Cream

This delightful recipe has been chosen by Nutritional Therapist Alison as one of our favourite Tasty Ideas and is the perfect sweet treat for Pancake day or any day!

Ingredients  (Serves 2-3 make around 6-8 crepes)

●225ml of almond milk (or other milk of choice) 

●4 eggs 

●125g of buckwheat flour 

●2 pinches of salt 

●Coconut oil 

●100g of strawberries 

●300g of coconut yogurt (I love Coyo) 

●Maple syrup or honey 

●Toppings cacao nibs, goji berries, nuts, seeds…   

Directions for the crepes: 

Whisk the eggs and milk in a large bowl, slowly shift in the flour and a pinch of salt. 

Heat 1 tbsp of coconut oil in a pan on a medium heat, swirl the oil around to cover the pan. 

Pour about 50ml of the batter onto the pan making sure the mixture is distributed evenly. When the edges are set and they start to curl up (after just under a minute) flip over and cook for 30 seconds, then fold in half. 

Repeat this same procedure for the rest of the mixture. 

To serve, open up each crepes, smear in the coconut yogurt, a drizzle of honey and the strawberries, fold in half then into quarters and serve.

The wet mix will keep in the fridge a few days so you can enjoy them a few times more.   

Inspired by the beautiful recipes of Madeline Shaw www.madelineshaw.com/recipes/pancakes-strawberries-coconut-cream

Spanish Almond and Orange Cake

Here is a beautiful gluten free, flour free Spanish almond & orange cake. This recipe comes from Nutritional Therapist Bea Lyus and uses just four ingredients.

You will need:

2 oranges, washed & roughly chopped (skin on)

2.5 cups of ground almonds

5 eggs separated

1 cup of coconut sugar or 2/3 of a cup honey.

  1. Place the chopped oranges in a small saucepan. Add 1 tbsp water, then cover the pan and simmer gently for 30 min or until the oranges are soft and all the excess liquid has evaporated. Leave to cool.
  2. Preheat the oven to 180ºC. Line the bottom and sides of a 23 cm (9 in.) springform cake pan with parchment paper.
  3. Finely chop the oranges in a food processor or blender, or with a sharp knife.
  4. Place the egg whites in a large bowl and beat with an electric mixer until they form stiff peaks.
  5. Gradually add half the caster sugar, then beat for 1 minute.
  6. Place the egg yolks and the remaining sugar in another bowl and, using the same beaters, beat for 2–3 min or until pale and quite thick.
  7. Add the oranges and beat to combine well.
  8. Carefully fold in the ground almonds with a large metal spoon.
  9. Stir in 3 spoonfuls of the egg whites to loosen the mixture, then gently fold in the remaining whites.
  10. Transfer the mixture to the pan and level the surface.
  11. Sprinkle with the flaked almonds.
    Bake for 50–55 minutes or until the orange and almond cake is golden and a skewer inserted in the centre comes out clean.
  12. Check the cake after 20 minutes and again at 30 minutes, and cover lightly with foil if it is browning too quickly.

Blueberry & Chickpea Blondies

This was an experiment for #WorldBakingDay which didn’t disappoint! We all felt they could do with a little more sweetness, maybe some chocolate chunks or cranberries but overall a very simple and moist blondie everyone enjoyed!

You will need:

A tin of chickpeas (drained and rinsed)

1/3 cup almond butter

1/4 cup ground almonds

1/4 cup coconut sugar

2tbsp brown rice syrup

1tbsp blueberry powder

1tsp baking powder

1tsp bicarbonate of soda

A pinch of salt

  1. Blend the nut butter, chickpeas, syrup and ground almonds for a few seconds.
  2. Add the rest of your ingredients.
  3. Blend again until smooth.

At this point stir in any optional bits such as chocolate nibs, dried fruit and nuts.

Press the mix into a lined cake tray, and bake at 180 for around 25 minutes.

Remove from oven and allow to cool completely before serving.

Magnesium, are you getting enough?

This article on the importance of magnesium is written by Marta Anhelush of Biocare.

If there’s one nutrient we should all consider supplementing, it’s magnesium. Magnesium is one of the most important elements in our body, being involved in over 300 enzymatic reactions.[i] Up to 60% of it is stored in our skeleton. Therefore, just like calcium, it is important for healthy bones and prevention of conditions such as osteoporosis. Its functions stretch far beyond musculoskeletal health, though, and include:

  • Protein synthesis
  • Muscle and nerve function
  • Blood glucose management
  • Heart function and blood pressure regulation
  • Energy production.[ii]

In fact, magnesium is so essential to so many biological functions, that getting extra through diet or supplementation would be beneficial to everyone.

Unfortunately, many of us don’t consume enough magnesium-rich foods. In addition, modern lifestyle can create a big drain on our magnesium reserves. Because magnesium is used for so many processes, it can get easily depleted, especially by stress, erratic eating patterns, high sugar diets, or overtraining. Some common medications, such as acid blockers used for reflux, can also reduce absorption of magnesium.

HOW WOULD YOU KNOW IF YOU NEED MORE MAGNESIUM?

If you suffer from headaches, PMS, muscle cramps, high blood pressure, anxiety, constipation, fatigue, memory problems, hyperactivity, you could be deficient. In fact, a study done in America showed that 48% of the population had inadequate intake of this vital mineral.[iii]

You can naturally increase your magnesium levels by adding more magnesium-rich foods to your diet:

  • Vegetables: leafy greens (spinach, kale, chard, broccoli), and squash
  • Nuts and seeds like pumpkin, sunflower and sesame seeds, almonds and cashews
  • Healthy grains and beans such as quinoa and black beans
  • Also try magnesium baths, using Epsom salts or magnesium flakes. They can be great to relieve muscle pain or help you to relax in the evening.

Make sure you integrate lifestyle strategies to reduce magnesium depletion; eat nutritious foods at regular times, avoid processed foods and refined carbohydrates, reduce stress and allow time for your body to recover from exertion. Ensure your digestion is working optimally to enhance magnesium absorption. If you suffer with any digestive complaints, consider using probiotics or digestive enzymes to help.

SUPPLEMENTATION – WHAT’S THE RIGHT TYPE OF MAGNESIUM FOR YOU?

Increasing food sources of magnesium should be a priority but, if your requirements are high, or if you already have symptoms of deficiency, food alone may not be enough. There’s growing evidence that supplementing magnesium, especially specific types, can help with supporting certain aspects of health. You see, not all magnesium is equal. Choosing the right type is critical to successful nutritional support.

Just as with any other mineral, magnesium has to be bound to a ‘carrier’ molecule when it is consumed in a supplement form. The type of this carrier will determine its use and absorption rate, so it is important to choose the one that suits you best. For example, magnesium citrate was shown to be much more bioavailable (better absorbed and used by the body)than magnesium oxide.[iv] You can also benefit from the other molecule that the magnesium is bound to, as they all have their own unique functions in the body. Some of the most commonly used ones include:

  • Magnesium Citrate – a well absorbed, gentle form that delivers a good amount of magnesium per capsule. So it’s a great choice for general magnesium supplementation when you want a higher dose. One particular study successfully used 600mg of magnesium citrate in the prophylaxis of migraines.[v] It also acts as a gentle laxative so may be helpful to relieve constipation.[vi] In addition, long-term supplementation of magnesium citrate alongside potassium reduced the risk of recurrent kidney stones by 85%.[vii]
  • Magnesium Glycinate –glycine is an amino acid used for a number of important proteins in the body, including haemoglobin in red blood cells or creatine in the muscle. It supports the nervous system, reducing stress and promoting sleep, and improving memoryattention and learning.[viii],[ix] Glycine is a pre-cursor to glutathione – our most potent antioxidant and detoxifier,[x],[xi] and one of the largest components of collagen, which is crucial for healthy skin, joints, ligaments, tendons and bones. Insufficient dietary intake of glycine may interfere with collagen production.[xii]
  • Magnesium Malate –malic acid is a natural compound found in many different foods (e.g. apples). In the body, it is important for energy production. It’s been found to reduce tiredness, tenderness, pain and fatigue in fibromyalgia.[xiii],[xiv]So magnesium malate may be a better choice for those people with energy and fatigue issues. It may also be beneficial for muscle pain and cramps. It doesn’t give quite as much magnesium as other forms, but this isn’t an issue as the malate part is just as important in supporting energy.
  • Magnesium Taurate –an amino acid – taurine, is used to create bile which helps with absorption of fats[xv] in the digestive tract and detoxification of toxins. Through its impact on bile production, it aids natural elimination of cholesterol. In studies, it’s been found to lower LDL cholesterol[xvi],[xvii] and triglycerides, while increasing HDL cholesterol.[xviii] It is also used by the heart muscle for contractions, and may improve arterial function, supporting healthy circulation and blood pressure.[xix],[xx] Taurine also supports the nervous system by activating the calming neurotransmitter GABA.[xxi] So to summarise, magnesium with taurine can be particularly helpful for people with liver or heart problemspoor gallbladder function and reduced fat digestion[xxii] or those with high stress levels or insomnia.

Many of us may need additional magnesium support, but it is important to remember that not all magnesium is equal. Choose the best form for your specific needs and if you need any help, you can call our Clinical Nutrition team or see a practitioner for further advice and support.

Potato Day

Whether mashed, fried, roasted, chipped or sautéed I am a HUGE fan of potatoes. Today I have planted some new potatoes in the hope I will reap a huge pile of delicious chips later this summer.

These new potatoes had been forgotten about at the back of our fridge, and as you can see have sprouted eyes. Although they are still safe to eat they are a little on the soft side for my liking so the allotment has become their new home.

First I halved the potatoes, making sure there were eyes on each half. You can plant them like that but if you leave them in the sun for about an hour they dry a little over the new flat edge.

The soil here at Park Lane is amazingly dark and rich in worms and cheesy bugs. I dug around 4 inches down and popped the tatties in flat side down, with eyes and skin upwards. I then covered them with the earth.

They need watering maybe every 4-5 days at first, but when they start showing through the soil they need to be kept as wet as possible. We are a few weeks from that yet though!