Bowls of Bali and the spaces in between, practical tools to aid emotional wellbeing

I have come to realize that I have an obsession with bowls. This might seem fairly obvious because I created an entire cookbook around bowls but… even long after the release of WHOLE - bowl food for balance; guess what? the obsession continues. Maybe it's the comfort that they offer. Maybe the ease of eating. Or perhaps its the fact that the beauty of a bowl is the empty space between its walls and what that space can hold. I wanted to share some of these magnificent bowls from Bali a few of the thoughts that followed capturing them.

These bowls made me think deeper about the body and space in between. The spaces in our bodies and in our lives. How do we fill them? How do we celebrate them? Do we stop to admire how glorious our bodies really are?
With the constant diet culture surrounding us, pushing us to be thinner because well, thinner is celebrated more than overall health and wellbeing. How do we find a moment of stillness to recalibrate what it is that we want? How do we drown out the noise? The noise these days is even bigger than just weight. It's a mental health battlefield for so many on a daily basis. It's not always easy, especially if you are in the woods and can't see beyond your own nose. I've been there. In the dark space where nothing seems to make sense, you aren't sure what you should eat or even how to move your body. You've heard so many thoughts and opinions that now rather than breathing you are riddled with anxiety. Who do you listen to? Who do you trust?

Stop. Take a deep breath. Tune into your intuition.

Your body is a magnificent creation of biological engineering. The universe’s magnum opus. It allows you to get up in the morning and show up for your day. It can chase your children in the garden or hold your lover in its arms. It's something to be celebrated. It can heal itself without you thinking about it. Those are the moments or spaces in between your life that happen because of your body. How often do you scan your body and send it messages of love?

So how do I get myself out of the woods? I thought I would share some practical tools for those bad days where emotionally and physically you just aren't in a good space. I hope it offers light into those dark sticky moments when you wake up and think, how am I going to get through today? Or perhaps that moment when you look in the mirror and your inner-bully pops up telling you your thighs should be smaller. These are the tools that I use for my spaces in between.

When you wake up, before you get out of bed, close your eyes and scan your body. Start at your toes and work your way to your head. Breath. Feel into your body and check in with any sensations you might be having. Are you stiff or perhaps tired? Do you feel energized and well-rested?

After your body scan name three things that you are grateful for today. Is it your beating heart, a roof over your head? Perhaps it is something as simple as the ability to smile. An attitude of gratitude can go a long way. Repeat this daily as often and as much as you can! At first, it might seem difficult but don't worry - it gets easier.

Move your body in a loving way. Moving your body is always a good idea as long as you meet your body where it is at. If all that you can do is a 20-minute walk then you have done well! Walking three to four times a week is wonderful and something to be proud of. Before you know it, endorphins will come and you will feel emotionally lighter. I recommend walking outside, somewhere you can take in nature and feel the sunshine on your skin.

Don't believe everything you think. Remember you are not your thoughts. You are a conscious being having thoughts. Not everything you think is true and certainly not to be believed without question. Attaching to the story can cause a lot of pain. Everyone has a bully in their heads. A bully that sets us up with limiting beliefs and tells us all about our shortcomings. Over and over again.

Meet your bully with humour or strength. It takes practice and it isn't always easy but realising that the proverbial “bully” gains ground through unchallenged toxic thoughts about yourself and that you can and do have the power to change those thoughts can be incredibly motivating to clean up your headspace.

Ground yourself in routine. Whether it is morning routine, evening or your weekly schedule. Finding a routine that works for you will not only ground you but set you up for success. What morning routine do you have? Do you just rush out of bed and spend the rest of the day rushing to crash at night? Do you meditate for five minutes each morning setting your intentions for the day?

Be gentle on yourself. You are doing the best you can with what you have. Fill the spaces in between with people that make you feel good, moments that nourish you and healthy whole real food. Preferably in a bowl!

-Melissa

Roasted tomato and chickpea bowl

This bowl is one of my go-to bowls to make for lunch or dinner. I love it because you can make all the elements individually for meal prep or you can roast everything in one pan and make it a one pan wonder. If you make it individually then the same roasting rules applies to each veggie you are roasting, you'll just have more dishes! Its filled with all the flavours and packs a punch of protein with the chickpeas. I have added some spice but this is something totally optional. Play around with it and see what makes your taste buds sing! 

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Ingredients: 

• 250 grams cooked chickpeas 
• 300 grams zucchini, cut into 2cm chunks 
• 400 grams cherry tomatoes 
• 1 tablespoon coconut oil 
• 1/2 teaspoon turmeric 
• 1/2 teaspoon cayenne pepper 
• salt and pepper 
• 1 cup wild rice 
• 2 handfuls fresh rocket 
• 1 tablespoon nutritional yeast
• 1 tablespoon buckwheat 
• 1 tablespoon pumpkin seeds 
• 1 ripe avocado 

For the dressing:

• 3-4 tablespoons olive oil - I use 4. 
• 1 tablespoon tahini 
• 1 teaspoon honey 
• juice of 1 medium lemon 

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Instructions: 

preheat the oven to 180°

In a large roasting tin add the chickpeas, zucchini, cherry tomatoes and cover with the coconut oil. Add the spices and toss until evenly covered. Season and pop it into the oven for 35-45 minutes or until all your veggies are golden brown and soft. Keep an eye on them so that the chickpeas don't burn and toss the veggies at the halfway point. 

Cook the rice as per packet instructions. Once ready, set aside. 

Meanwhile, in a small bowl mix together all the ingredients for the dressing. 

Once the veggies are ready remove them from the oven. Add the rice to the roasting tray along with the dressing, rocket and nutritional yeast. Mix together until well combined. 

Add the salad to your serving dish. Top with sliced avo. Sprinkle over the buckwheat and pumpkin seeds and serve!

-Melissa  

Salmon Buckwheat with Granola Crunch

This recipe is all about the crunch factor. My favourite texture because it is so immensely satisfying. That is why we so often want a packet of crisps. Rather than feeding your body, those empty calories give this salad a try. It's so nourishing and filled with all the right stuff such as omega 3's, good fats and fiber! This combination will leave you satiated and keep you going with pure energy! 

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Serves 6

Ingredients:

For the salad:

• 2 cups buckwheat
• salt and pepper
• 400g smoked salmon
• 1 handful fresh handful parsley leaves
• 1 handful fresh dill, finely chopped
• handful dill, finely chopped
• ½ lemon, sliced
• 1 teaspoon turmeric 
• zest and juice of ½ a lemon  
• 2 cups buckwheat, uncooked
• 180g cherry tomatoes, halved
• ½ a lemon , zested and juiced

For the salad seed mix:

• 1 cup of various seeds (pumpkin, sunflower, poppy and chia)
• 1 tablespoon honey
• 1 tablespoon coconut oil
• 1 teaspoon cayenne pepper
• ½ teaspoon smoked paprika
• 1 ½ teaspoons apple cider vinegar
• salt and pepper

For the dressing:

• 1 lemon, juiced
• Juice of 1 lemon
• 5 tablespoons olive oil
• 4 tablespoons plain yoghurt 
• handful dill, finely chopped
• 1 teaspoon honey
• 1 garlic clove, crushed
• salt and pepper

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Instructions:

Preheat oven to 180°C .

Place a 20cm x 20cxm piece of foil on a wooden board roasting tray. Place the salmon in the center. Rub the fish with the turmeric covering it evenly. Season the fish and top with a quarter of the parsley and dill. Add the lemon slices on top. Fold the foil closed into a parcel, making sure it is fully sealed. Pop the fish into the oven for 15-20 minutes.

For the seed mix, combine all the ingredients in a medium bowl. Once combined, pour it out onto a medium roasting tray and bake in the oven for 10 minutes. Once ready,  remove from the oven and break up the clusters that have formed. 

Meanwhile, combine all of the ingredients for the dressing and set aside.

Once the dressing is done cook the buckwheat as per packet instructions . Usually about 15 minutes over a medium heat with 2 ½ cups of water.

When ready, add the buckwheat to a large bowl. Add the sliced tomatoes and the remaining dill and parsley. Top with the juice and zest of the lemon. 

When the salmon is ready remove from the foil. Place on a a wooden board and break into bite sizes pieces. Add the salmon pieces on to the buckwheat bowl and gently combine. Top the salad with the dressing and roasted seed mix. Season to taste and you are ready to serve.

Health Tip:

Pumpkin seeds are good for heart health and circulation as well as promoting prostate health. You can also roast them up for an even more delicious topping to many dishes or eat them as a snack.

-Melissa 

Bulgogi BBQ Chicken with Mango Slaw

I am sure you have all noticed the posts on the "new year, new me". Part of me feels that it doesn't have to be a new you, you are wonderful as you are. However, it is ok to want to tweak a few things such as your health. Because life isn't about perfection there is always room for growth. Starting off the year with mindful eating and taking the time to feed your body better fuel is a great place to start. This recipe will do just that. I'm obsessed with the crunchy slaw and with mangoes being in season, it tastes like sweet summer! If you are plant-based you can substitute the chicken for tofu or chickpeas! There is plenty of protein in the quinoa and if you are cooking with your intuition why not play around with different green leaves such as spinach. You can never have too many greens! 

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*Serves 2

Ingredients:

For the marinade:

• 1 cup tamari
• ½ cup mirin
• ¼ cup coconut sugar
• 1 tablespoon gochujang (korean chili paste)
• 1 tablespoon fresh ginger, grated
• 4 garlic cloves, minced
• 2 tablespoons sesame oil
• 2 chicken breasts, sliced (or tofu, sliced)

For the slaw:

• 2 cups red cabbage, sliced
• 1 mango, diced
• 2 jalapenos, sliced
• 1 handful fresh coriander leaves
• 1 tablespoon tamari
• 2 tablespoons rice wine vinegar
• 2 tablespoons sesame oil
• 1 cup quinoa or rice of your choice
• 100g bean sprouts
• 2 limes

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Instructions:

In a large bowl combine all the ingredients for the marinade and add the chicken. Toss until well covered and cover with cling film. Let rest for one hour or preferably overnight in the fridge.

In a separate large bowl, toss together all the ingredients for the slaw.

Cook the quinoa as per packet instructions. 

While the quinoa cooks, add the chicken to a frying pan over a medium to high heat. Spoon the marinade over the chicken and cook until the chicken starts to caramelize about 8- 10 minutes. 

To assemble the bowl add the quinoa and chicken and decorate with the slaw. Top with some fresh coriander and a drizzle of olive oil. Squeeze over some fresh lime to taste and enjoy!

Health Fact:

Sprouts increase nutrient absorption and contain Vitamin B12, iron, magnesium and zinc.

Duck and Pumpkin Bowl

Duck is a beautifully rich meat that is packed with flavour. If you enhance that with other complimentary ingredients then you can create a real showstopper. Play around with citrus and chili or keep things simple and fresh like this recipe! 

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Ingredients:

For the Bowl:

• 1 small butternut, quartered and seeds removed
• 1 red onion, quartered
• coconut oil
• 1 teaspoon red chilli flakes
• 1 teaspoon ground coriander
• 1 teaspoon ground cinnamon
• 2 duck breasts
• 1 handful fresh mint leaves
• 1 handful baby spinach
• salt and pepper
• 1 handful of fresh coriander, chopped
• 80g pistachios, shelled and chopped
• ½ cup red cabbage, sliced

For the dressing:

• 2 limes, zested and juiced
• 1 teaspoon sesame oil
• 1 tablespoon tamari
• 1 teaspoon coconut sugar
• 1 fresh red chilli, chopped (discard the seeds if you don’t like heat)
• 1 garlic clove, minced
• 4 spring onions, finely chopped
• 2 tablespoons olive oil

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Instructions:

Preheat oven to 180°C.

Place the butternut and onion in a roasting tray with 1 tablespoons of coconut oil. Mix together the chili flakes, coriander, and cinnamon and sprinkle over the vegetables, tossing together with the oil until evenly covered. Season to taste.

Pop the roasting tray into the oven and roast for 45 minutes. Keep an eye on the onions, crispy bits are delicious but burnt is never tasty.

While the vegetables are roasting, place the duck breast, skin side down, into a large frying pan. Place the pan over medium heat. You want the pan to be cold and heat up with the duck in it. (Cooking tip: when you are cooking a high-fat meat, cook it without adding oil as it will cook in its own fat). Cook for ten minutes. The duck skin will slowly render and crisp, cooking out the fat. Once the skin is a golden colour and looks crispy, turn the breasts over and cook for a further three minutes. When done, remove the breasts and place on a wooden board. Cover with foil and let rest for five minutes.  Once rested, slice into half centimeter pieces.

In a large bowl, toss together the mint and spinach.

In a separate cup mix together all the ingredients for the dressing and pour over the mint and spinach leaves to make a salad base for your bowl.

Remove the roasted vegetables from the oven when done. Roughly chop the butternut and add the onions to the salad base and toss together. I like to add my butternut on top later separately for presentation, otherwise, you can just roughly chop it up and add in with the onions.

Finish off with the duck, red cabbage, coriander, and pistachios and enjoy.  

Health fact:

Pistachios have fewer calories than any other nut and they are a rich source of potassium and vitamin K. Potassium works to regulate fluid balance in the cells and body. Remember that raw and unsalted is always the best.

-Melissa