Our Favourite Pantry Essentials to Balance Your Body

ESCAPADA E-MAGAZINE

So often in our culture, imbalances (hormonal, digestive, emotional, sleep...) are due to very simple lifestyle habits and routines that are throwing us off-kilter. Because we practice these routines daily, our system gets out of whack and hormones off balance. When we have an understanding about what’s going on, we’re better equipped to make subtle lifestyle or dietary changes that will naturally correct and balance things over time. The beauty of this approach is, it’s all within your control and in your kitchen!

For Your Immune-System: 

• Garlic: In Chinese Medicine the lungs are responsible for the Wei Qi (immune system) as we breathe in sickness (i.e. colds and flus). Garlic is a powerful anti oxidant with antimicrobial, antiviral, and antibiotic properties and also works a natural decongestant to strengthen our lungs (and digestive system). At the first sign of an infection or illness, start taking one raw garlic clove daily, or use concentrated allicin extract. 

• Oregano Oil: In Chinese Medicine this oil has a long history of being used as an antimicrobial, antiviral, and anti-fungal medicine and is one of the most commonly used herbal remedies to strengthen the immune system. It can be taken internally as an all-natural antimicrobial powerhouse to keep your immune system going strong all winter, or to combat yeast infections and also be used topically to treat antibiotic-resistant staph infections of the skin (MRSA). If you don't have shop-brought oregano oil in your pantry you can make it at home using fresh oregano leaves but dried will work too!  

  • Put 1 cup of freshly muddled oregano leaves into a jar and pour 1/2 cup of oil of your choice (we like olive oil for taste) over the leaves. Place the closed jar into hot water and allow it to sit for 10 minutes. This process heats up the oil and allows the oregano to release its natural oils. Remove the jar from the hot water and store in a cool place away from direct sunlight. The oil will need to infuse for at least 1 week, but ideally 2 with a shake/swirl every few days. When it is ready, it will be a rich dark brown colour, and you will need to strain the oil using a cheesecloth. Store the oil in a fresh glass jar with a tight fitting lid in the refrigerator and use as needed. 

• Turmeric: Turmeric has been prescribed in Chinese Medicine as a food and herbal remedy for thousands of years. The orange root is packed with pungent flavours of earth, pepper and bitterness and supports the function of your stomach and spleen. In TCM, turmeric acts as an anti-inflammatory to bolster the immune system by entering the heart, lung, liver and gallbladder meridians and is used to invigorate blood, remove stagnation from the body and reduce inflammation.  We recommend always mixing turmeric with fat. It is a spice that is fat soluble, meaning that it can only be absorbed properly by the body when in combination with thats. This is why you will often find turmeric mixed with ghee (clarified butter) which is a delicious and healthy Ayurvedic and TCM substitution for butter. Using a pestle and mortar mash fresh turmeric root into a paste (or use powdered form) mix with ghee and use it in a multitude of savoury dishes. 

For Digestion Issues: 

The most important organs we look at for a strong and well functioning digestive system are the liver, spleen and stomach. So you need essentials that can help to regulate your whole digestive system: 

• Ginger: This pungent root is a powerful anti-histamine and decongestant that delivers a one-two punch against cold symptoms. In Chinese Medicine ginger also works to helps tonify your Qi (vital Energy) and Blood. Add in it's natural form to stir-fry dishes or boil it in water to make a cup of ginger tea with some added lemon and honey for a pleasant and healing hot drink. 

• Warm Water: According to ancient Chinese Medicine, drinking a glass of warm water in the morning helps kick-start the digestive system. Hot and warm water, because of its temperature, aids blood flow. As your blood circulation increases, it helps detoxify the body, reduce painful contractions of muscles and refresh the mind. If you are feeling sluggish, have cold limbs, a sore throat, suffer with menstrual cramps or abdominal bloating then opt for a glass of warm water as you wake up daily. It’s also a great alternative to coffee, especially in the second half of the day when you hit a low. 

For Hormones, Cycles & Mood-Boosting: 

• Fresh Parsley Tea: Parsley is known to regulate the menstrual cycle and move Qi (vital energy) when we feel stuck. It also aids digestion and works to brighten the skin due to its detoxing and anti-inflammatory properties which in return boosts energy and clarity. In addition to these benefits, it helps to regulate water and eliminate toxins so prevents oedema due to water retention; Parsley does a cleaning job by effectively detoxing the liver, kidneys and bladder.

◦ Simply infuse a handful of fresh curly-leaf parsley in 3 cups of boiling water, add a slice of lemon, and leave it brew for 5 minutes. Remove the parsley and lemon and add 1tbsp of a natural sweetener of your choice and drink 1-3 cups per day. You can also add the parsley into your smoothies, soups or blended drinks to receive the benefits of the herb. 

• Goji Berries: High in antioxidants, Goji Berries boost the bodies blood and Yin to help with dry eyes, blurred vision, brittle nails, scanty blood flow and headaches after your cycle. Soak overnight and add to cooked oatmeal, make as tea or use as a substitute in anything you might normally use raisins or cranberries.

• Chinese Angelica Root: In Chinese Medicine this phytoestrogen-rich root works to regulate and nourish the bodies blood, regulate your cycle and help with hormonal balance and menopausal type symptoms. Add to soups or stocks, or boil it in tea form with Goji Berries. 

For General Well-Being: 

• Black Sesame Seeds: Great for dryness in the body such including your hair & scalp and body as they nourish the Yin (nourishing aspect) of the Liver and Kidneys in the body.  Add a teaspoon to cereals, sautéed vegetables (roast it), baking (banana breads or power cookies to boost up the nutrient content), or add into your smoothies or blended drinks daily. 

• Manuka Honey: Manuka Honey is natural immune booster, natural anti-inflammatory agent, and antimicrobial agent. Used topically it has substances that can kill bacteria, and when ingested it can even work synergistically with antibiotics to improve their efficiency.  We recommend adding 1tsp to warm water, teas or porridge in the morning for its ongoing immune-boosting properties. 

• Ghee: Used for thousands of years and a staple in Ayurvedic healing practices, ghee is one of the most healing foods for your body. Also known as clarified butter, it is a pure butter fat that has no protein, lactose, solids or sugars, meaning anyone with sensitive guts or lactose intolerance can eat it! Ghee contains a type of short-chain fatty acid called butyric acid which has a number of useful health functions. These include reducing inflammation in the digestive tract as well as supporting the health of the cells that line it. In addition, the fact content in Ghee is packed with fat-soluble vitamins, and itself is a direct source of fat-soluble vitamins (A, D, E and K). We love to use Ghee as a healthy alternative in all our cooking and as a condiment gut health, and even in our beauty regimes. If you don't have any in your pantry you can make it at home with our recipe here.

• For Fatigue: 

In Chinese Medicine moderate fatigue is generally caused by a deficiency of spleen Qi, the vital energy that circulates through your body. The spleen is responsible for the transformation from foods into Qi and blood, two vital substances that we need enough of in order to feel strong and resilient. 

• Insomnia Night Cap: If you are suffering from insomnia, this warming milk remedy will help strengthen the middle which works to calm the nervous system and body. Mix 1/2 cup of milk (almond/oat) with 1/2 cup of water in a saucepan and start to heat. Add a pinch of nutmeg and a dash of honey, nutmeg has a calming effect when consumed in smaller doses thanks to its sleep inducing and de-stressing effects. Once the mixture is combined and warm sip and enjoy. 

• Turmeric: Turmeric is revered in Ayurveda as an immunity booster, which also induces good sleep and relax the muscles. Turmeric tea, brewed using grated turmeric root or pure powder, is considered one of the most effective ways to consume the spice. Owing to its high anti-oxidant properties turmeric milk is very skin-friendly and regular intake can give you a healthy glow of radiance from within.

  ◦ How do you make Turmeric Milk? Add cold-pressed or powered turmeric to milk or coconut milk, and serve with a liberal sprinkle of cinnamon. Turmeric Milk, also known as golden milk can be drunk cold or hot and is our favourite Ayurveda health-elixir which also works as caffeine alternative for our morning pick me up! 

Seasonal Rice Cleanse - Spring

THE TCM RICE CLEANSE / DETOX

The origin of the rice cure goes back several thousand years and is based on the expertise & experience of Eastern medicine. This knowledge about body, mind and soul, their connections and natural rhythms influences and flows through Chinese medicine. The rice cure is one of the most frequently applied cleansing regimens as it leads to quick results and works on a physical and mental level.

A cleanse always works step by step, or in better terms layers. The more often and regularly we cleanse our system, the easier and faster improvements will be felt.

When we cleanse, it gives us a great opportunity to look within, reflect where we are standing and where we are moving to, what is stopping us and what we can let go of……

What Does the Rice Cleanse do?

It gives our body the chance to get rid of old waste products that have accumulated over the years due to poor nutrition caused by too much sugar, coffee, cigarettes, animal proteins, stress, environmental influences and excessive lifestyle.

What We should Fundamentally Consider:

We should always be aware that a cleanse can only be effective in the long term, if we gradually adapt and rethink our attitudes, behaviour patterns and nutritional habits. Our diet should be largely plant-based and contain very little, if any, ready-made products or foods containing preservatives. Sugar and coffee should not be a matter of daily eating habits for us. Especially directly after the rice cleanse, we should only eat easily digestible and delicately spiced food.

Effect of the Rice Cleanse on a Physical Level:

The rice cleanse has a very positive effect on our entire digestive system, our intestines are very gently cleansed without destroying the important bacteria and enzymes in our gut health. The rice cleanse provides our stomach with only a small amount of nutritional information. And our largest detoxification organ, the liver, also gets a chance to recover. Due to the little work we give our stomach during the rice cleanse, it can relax. If our stomach can rest, it also has a positive effect on the spleen. In Chinese medicine, the spleen does the actual work, it is responsible for sufficient blood production and for the quality of our blood.

The relief on our digestive system extends like a red thread through our body and triggers a chain reaction. All our organs are relieved and can therefore recover, cleanse and relax. Among other things, we also unburden our liver, which is responsible for cleansing our blood, during this time. As you can see from this, the rice cleanse mainly affects our middle, the centre of our body. It also centres our mind, which thereby attains more clarity and calmness. Our mind can feel more at home in our body again.

When is the Rice Cleanse Recommended?

As with all types of cleanses, there is a basic rule: "we need to feel basically healthy and fit" to withstand a cleanse. We want to improve some qualities of the primary functions, such as digestion, sleep, energy balance, temperature balance, concentration and perception.

When not to do a Rice Cleanse:

In case of extreme physical weakness or after a serious illness - during pregnancy and breastfeeding - for underweight. Please consult your medical professional if you are on medication or suffer from a medical condition. The Rice Cleanse in case of illness and complaints should be regarded as an accompanying help and does not replace going to the doctor especially if the origin of the symptoms is unclear.

How Often do We do the Cleanse?

We recommend to do the rice cleanse 1 to 4 times a year, preferably at the change in seasons. This means that we can cleanse in the period from winter to spring, spring to summer, summer to autumn and autumn to winter. It is advisable not to cleanse during the winter months from December to March, as these are the months of storage, rest and retreat.

What Changes Can You Expect?

Improvement in; headaches and migraines, digestive problems, heartburn and stomach irritation, skin issues, menstrual cramps, sleep issues, concentration - clarity of thought, reduction of mucus in the nose and sinuses - reduction or disappearance of cysts and myomas, weight loss, strengthening of the immune system, calmer mind

How To Prepare the Rice:

1 part natural rice | 2 - 3 parts water

Preferably cook in a pressure cooker or rice cooker (also good to keep warm) for 45 minutes and let it simmer for 10 minutes! If this is not possible, then put it into a conventional pot with lid. Boil until the water has evaporated and the rice grain has opened well and is soft. The rice should not be too soft i.e. sticky and not too hard. it should have a good sweetish aroma and be slightly sticky.

Type of Rice:

Natural unpeeled rice. We do not use white husked rice. The natural condition of the grain stimulates our digestive system to work harder,
It needs more energy and more time to split the full grain and produce energy from it. Our body has to get used to this process and in the beginning of the cleanse, it will have difficulties to use and transform everything, which has the knock on effect of weight loss and we have to eat more rice to be really full. Once our bodies get used to it, we will not need to eat so much and we will be able to get enough energy from smaller amounts. It should also be mentioned that we add very little, less than a pinch of sea salt to the water.

PS: Regarding rice and arsenic - always wash your rice well, soak it overnight if necessary, and choose organic over conventional. That way you can minimise contamination. Jasmine rice and basmati rice are good choices.

How to Do Cleanse:

• You eat only cooked rice/congee/miso soup (recipes below) for three to eight days, and always only when you are hungry. Whole grain rice has a stronger detoxifying effect than white rice, but is more difficult to digest. That is why we recommend white rice (of good quality) if you have a weak digestion. Cooking the rice for a longer time makes it even more digestible. Cooked with more water for at least two hours, it becomes rice soup (congee- see recipe below), which is a real healing food in TCM.

• Meal times should be regular - in the morning, at noon and in the evening. If you are hungry, you can also eat a portion in between.

• The rice is prepared without spices, salt and fat. Please eat slowly and chew well! During the cleanse, sufficient rest and sleep are important. If possible, take a few days off for this!

• Suitable drinks: warm to hot water, herbal teas, about 2 to 3 litres a day.

• Please pay attention to your digestion - it should be regular! If you get constipated, put some dried plums in water in the evening and drink it the next morning (you can also eat the plums).

Aftercare for Cleanse

You will see that your sense of taste has become much more refined than before the cure! Enjoy a boiled carrot with the rice, then a vegetable soup and a few potatoes with butter and salt - an explosion of taste! Moreover, your whole body is more sensitive than before and shows you clearly what it can and cannot tolerate. Slowly add one food after another to the rice and observe your digestion, skin and mouthfeel.

In this way you can find out individual intolerances. Try to avoid sweets, coffee, fast food and alcohol for a while. Now is a good time to get into new habits. Your body will thank you for it!

The Preparation of a Rice Soup (Congee):


As the name rice soup suggests, the ingredients consist of water and rice, and is cooked for a long time. By adding various ingredients, or medicinal plants, rice congee can be used for a variety of alternative, medically supportive purposes. In the rice cure only a pinch of sea salt is added to the cooking water. To spice up the taste, a shot of shoyu (soy sauce) can be added. You can also season the rice with some miso soup.

Whole grain rice like mochi rice (white rice or basmati rice is also possible) with cold water in a ratio of 1:10 (100 gr. of rice to 1 litre of water) in a large pot without salt and simmer on a low heat with lid for about 2 hours (Traditionally, 4 hours is cooked, but in my experience 2 hours is enough). A large pot (3 to 4 litres with 1 litre of water) is necessary because the rice foams when it is cooked. However, a rice cooker is ideal. Rice congee can be precooked for 3 to 4 days.

The preparation of miso soup:


Miso is a fermented paste made from soybeans, barley or brown rice, sea salt and an enzyme starter (koji). Through the living enzymes and bacteria, we additionally support our entire intestinal tract, so that the intestinal flora can regenerate. Miso soup has a warming, alkalising and strengthening effect!

Miso is fermented, ripe soybean puree and contains enzymes that help digestion. Miso provides a balanced composition of carbohydrates, oils, vitamins, minerals and proteins. ( Especially vitamin B12 and proteins for the vegetarian). 


• Protects against cold (from the outside, supports against cold in the abdomen)

• Promotes metabolism and digestion, helps build up intestinal flora (Gut Health)

• Re-vitalises skin and hair

• Linoleic acid and lecithin helps with heart disease, dissolves cholesterol in the blood, makes blood vessels more flexible. Helps to prevents high blood pressure and arteriosclerosis.

• Has an alkalizing effect on the blood (in case of acidification by meat products)

• Miso soup strengthens the spleen and is especially recommended during pregnancy

• Max. 1 teaspoon / day, and never cook, only let it boil up for a short time (otherwise miso becomes a pure salt substitute). Miso is used for soups, sauces, as spread or as a spice. Available are Shiro Miso (from the soybean) but also rice miso, grain miso, or powdered miso for instant soups.


  Ingredients of miso soup:


  - Root vegetables (carrots, onion, radish, yellow beets)
  - Cabbage vegetables (broccoli, savoy cabbage, chard, leek, Chinese cabbage, watercress) - Wakamé (algae species)
  - Miso ( in at the end and do not bring to the boil again)

Bring a pot of water to the boil. Allow the wakamé algae simmer for 10 minutes before adding the other ingredients. Vegetables, that take longer to soften, add next in the boiling water. Add the cabbage only for the last 10 minutes as it should not cook that long.
The miso is mixed in an extra bowl with some water and added to the soup last. Miso is a strong spice and colours the soup dark to light brown, depending on which miso we use. The more Miso the more intense, salty the taste!

TIP: As miso soup only lasts for a maximum of 2-3 days, we recommend either cooking small quantities or stirring the miso only into the portion we consume! Maximum 1 teaspoon of miso per soup bowl!

Escapada Kitchen - Autumnal Recipes

YUMMY APPLE SAUCE

INGREDIENTS (MAKES 3 SMALL SERVINGS)

• Apples x 2 (experiment with which types of apple suit your taste)

• Ghee 1 tsp - (recipe below)

• Cinnamon powder (a pinch or per taste)

• Cardamom powder (a pinch or per taste)

• Dried ginger powder (a pinch or per taste)

METHOD:

• Peel apples, core them and cut into small pieces.

• In a small amount of water, cook the apples.

• Add ghee and all the powders.

• Mix well and puree to a consistency that works for you.

• Serve warm. We love it in our porridge in the morning

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• MAKE YOUR OWN GHEE FOR THE SEASON AHEAD!

Ghee is by far our favourite fat to cook with! It’s just like butter, except all the milk solids and water have been removed from it, so you’re left with nothing but pure, good for you fat that not only tastes fantastic but also has a really high smoke point, on top of being shelf stable. You can use it just like you would butter, too! It’s so delicious.

EQUIPMENT

A medium saucepan, preferably one with a heavy bottom
A large spoon to stir
A fine meshed sieve
Several layers of cheesecloth to line your sieve
A large bowl or measuring cup to receive the ghee (preferably one that has a pouring spout)
One or two glass jars to store your ghee in

INGREDIENTS & DIRECTIONS

The best quality UNSALTED* butter you can get your hands on.

Cut your butter into roughly one inch by one inch squares.

Set your butter to melt over medium heat, stirring it gently from time to time
Pretty soon, you’ll see a thick, white foam start to form at the surface.

Keep stirring until your butter starts to simmer, at which point you’ll want to turn the heat down to medium-low.

For the next 5 minutes or so, you won’t be doing much stirring.

Just let the butter simmer and watch the bubbles emerge from that thick foam, increasing in size and number

As the bubbling increases, you’ll notice that the foam will become thinner and the bubbles will become bigger and clearer.

Soon, the milk solids will start to curdle and attach the sides of the pan. That is completely normal. Just scrape the sides of the pan from time to time to help those milk solids sink to the bottom

As the milk solids sink to the bottom, you will notice that your butter is beginning to clear up. It will get more and more translucent, the bubbles will get larger and the foam will eventually completely disappear

Your butter will start to take a nice golden coloration as the milk solids, which are now at the bottom, begin to brown. Keep a close eye on your butter and keep stirring, scraping the sides and bottom so the milk solids don’t attach to the pan and burn

When the butter starts to foam for a second time? This is the indication that your ghee is now ready to be strained.

Now you want take it off the heat and let that foam settle for a few seconds.

Line your sieve with several layers of cheesecloth and set that over a large bowl, preferably one that is equipped with a pouring spout.

Pour your ghee right in!

There are then milk solids that get left behind. You will want to discard this

Now transfer your beautiful filtered ghee into a glass jar

What does gut health mean & why is it so important?

The phrase ‘gut health’ has finally begun to have its time in the spotlight. But what does it really mean and why is it so important for our health?

There are some very exciting studies coming out on the importance of gut health and how paramount it is to our overall well-being but also our health. As someone with a background in Western medicine, I love this evolution of research to showcase what Eastern medicine has been saying for thousands of years. Throughout history, in TCM (Traditional Chinese Medicine), digestive health is at the core of our overall well-being. When our digestive health becomes impaired, this can lead to the development of many other diseases that may seem unrelated, but are rooted in disharmonies of the digestive system. A well known Chinese proverb states:

““He that takes medicine and neglects diet wastes the skills of the physician” ”

— Chinese proverb

Chinese Medicine is a medicine that was developed and continues to evolve through observation of human dis-ease and behaviours, linking patterns of imbalance and treating the body as a whole. This interplay between each system in the body is core to the medicine. This is why for thousands of years, TCM has taught us how a weakened digestive system (Gut Health) can lead not only to digestive complaints but also an impaired immune system, mood changes, low energy, skin breakouts and the develop of disease further down the line.

So What’s The Research Saying?

Exactly that!

Immune System:

70% of our immune tissue lies within our gut. The gut is the reason we’re not all bedridden and defeated by infection every time we eat or step outside. It acts as a physical barrier (the wall of our intestine) and our second-line of defence - our sophisticated immune system. It has a full time job deciding what is friend and foe. It works through millions of foreign cells each day from everything we eat and drink, but also manages the constant dynamic bodily processes in the body, that can produce toxins and pathogenic microbes that can lead to disease.

Our Mood

This is a relatively new area of research but is proving to be an exciting and promising area. The gut-brain axis is a term for the communication network that connects your gut and brain. Ever had that feeling where your gut tells you something is wrong even if it doesn’t make practical sense or when you get stressed it leaves you running to the toilet? This is because your brain and gut are linked through that wonderful vagus nerve, neurotransmitters (the guys that control feelings and emotions), linked through our immune system and lastly the trillions of microbes that live in your gut also make other chemicals that affect how your brain works. So why won’t a healthy and functioning gut effect our mood and mental health? Clearly our ancestors who spoke about gut feeling were onto something. And won’t it be a wonderful world if we reduced the amount of medications used in mental health and focused on lifestyle choices to strengthen our bodies.

Circulation and Movement

Central to Chinese medicine is the concept of free flow in the body. When things clog up and stop working effectively - stagnation occurs. Movement and our ability to move food and toxins through our digestion is paramount to our health. Ever been constipated? Not only does it effect you physically giving rise to pain and bloating but it also effects mood and energy levels. Our nine metre gut is pretty impressive in that it can function independent of our brain so it works away without us having to think about it but it needs the right conditions and care in order to do that effectively. This one really does make practical sense, if food isn’t moved through our system effectively and we can’t absorb the nutrients it could potentially give us, then we feel unwell, and equally if we can’t move through the toxin build up in our bodies every day, we will feel ill. Simple!

So What DOES Gut Health mean?

You have probably heard the term gut microbiomes. This is an incredibly hard working community of trillions of microbes (cells) that help to carry out the processes I just spoke about. So we either feed this community what it needs or we fed it with lifestyle choices and poor quality food to deplete it. This community is not only capable of thousands of functions, it has been linked to successful weight management, improved fitness levels, healthier skin, strong immunity and our state of happiness. This community of microbes is only one part of our gut health, as I have previously discussed, other major components are, our immune system, how well we can absorb nutrients, movement and when you think about it, when we are in better form, we make better choices to support our gut health.

The most exciting part of all of this, is the control that we have over it. When we think of our genetic make up, unfortunately we don’t have control over this but we do over our gut health. You have the ability, the power to shape your gut microbe community - how empowering is that? Every day in clinic, we try to pull our clients towards making simple but better lifestyle choices in regards to, not only what we eat but how we eat. Pulling away from the worrying trend of over simplified, one size fits all, restrictive or elimination diets - that simply don’t work. Your relationship with food should be a source of joy and nourishment. Check out our ‘Strengthening Gut Health’ E-Magazine, where I will cover some great starting tips to strengthen your gut health - let this be a fun, tasty, creative journey of self-discovery. Be an artist in your own kitchen….

LOTS MORE HEALTH ARTICLES

Supporting Gut Health Tips

We may be eating all the “right” foods but as well as considering the foods we put into our bodies, a holistic approach to gut health must also consider the body’s ability to digest and assimilate all the goodness that passes through our mouths. It is simply not just what we eat but also how we eat and when we eat. While some principles may seem simple, very often we neglect the basics that are imperative to get right. There is no big complicated formula for supporting your gut health - the gold lies in getting the basics right and that golden middle way of no extremes and restrictions.

The simplest of changes that become consistent habits will have the greatest ripple effect

HOW WE EAT

Joy - Enjoying our food is a huge part of being fully nourished by what we eat.
If we are happy when we eat and happy in our relationship with food, then our bodies will accept the food more effectively into our system. Often, it is more important for us to heal our relationship with food than it is to change what we eat. It is important to ask from time to time, am I eating to soothe an upset mind.

Relaxation- Eat in a calm environment. Digestion is facilitated by the parasympathetic nervous system (rest and repair). The parasympathetic nervous system is activated by relaxation, the sympathetic by action (fight or flight). When we eat food ‘on the run’ or come to the table stressed the sympathetic nervous system is dominant, energy and blood are shunted away from the digestive system toward the brain and muscles. There is a strong physiological reason behind this simple call to relax, to slow down before eating. Eating in a relaxed state benefits digestion. Simple. Eating while stressed, nervous or uptight will lead to food stagnating in your digestive system. You also should refrain from watching TV, listening to the radio, browsing the Internet, texting, and talking on the phone. You can’t remain aware when you are distracted. Take a few deep breaths as you sit down for a meal - lunchtimes tend to be the culprit of on the go eating so counteract that with relaxing the body through breathe

The Stomach has no teeth - Digestion starts in the mouth. Make sure that you chew your food well. Eat slowly so that your system has time to digest. Otherwise in the short term food will stagnate and lead to indigestion and in the long term your digestive system can weaken. Healthy digestion requires an abundance of digestive fluids.

Drink small sips  - Drinking large amounts of anything dilutes the gastric juices and makes digestion difficult for your body. Have some tea or water at room temperature; take only small sips throughout the meal. Any other beverage should be consumed outside of meals.

Don’t chill your stomach - The digestive system favors warmth. In practice this means avoiding excessive and continuous consumption of cold energy foods, chilled drinks and refrigerated foods and giving preference to warm energy cooked foods. Avoid over-eating raw foods, especially if you know your digestive system is weak. Instead lightly steam or stir-fry vegetables to make them more digestible without losing valuable nutrients. Cooking soups and stews is a good way to retain more of the goodness from vegetables and they are very easy to digest.

Stop eating when you’re satisfied but not full - Most of us don’t know what “satisfied” feels like because we always eat until we’re full or clear the plate. With practice you will regain the ability to detect your body’s signals of satisfaction. When you eat slowly and listen to your body, you will be able to feel it. Also, reduce portion sizes so you can still clear the plate but don’t over-eat

Listen to your body - We know what food is good for us, and the foods that keep us healthy. The multitude of advice in the form of diets, science, news and info like this, can undermine our ability to know what is good for us. How does your body feel before, after and during eating different foods? Listen carefully and trust your body. An individualised approach to your nutrition is fundamental.

Understand cravings - Cravings for sweet foods is a sign that your digestive system is weak (or sometimes that hormones are out of balance). Make sure you are getting plenty of foods that maintain a steady blood-sugar level e.g. like oats or brown rice and always keep some healthy snacks ready. Craving for salty food may mean that you are low in certain minerals. Eat plenty of lightly cooked vegetables and if you use salt in your cooking make sure it is unbleached sea-salt. Many processed foods contain additives that confuse our bodies and make us crave the food (like MSG). Often we crave for the very foods that are doing us harm, and we may need to eliminate this food entirely for a while.

WHEN WE EAT

Eat the main meal early - Our digestive systems are at their strongest in the mid-morning and at their weakest in the evenings. Ayurveda teaches that: Eat your largest meal at lunchtime—Our bodies are most able to digest food at midday, when we are active and the sun is high in the sky. As studies have found, our digestive system secretes the highest concentration of “digestive juices” around noon, making this the best time to eat our largest meal. Contrary to popular belief, breakfast should be nutritious but light rather than the most important or largest meal of the day. When we eat late at night our system is naturally slowing down and the food sits around for longer in the digestive system so try and eat light and as early as possible.

Avoid eating late at night - Your digestive system can’t cope with a large meal when your metabolism has already slowed down. In the short term this will overburden your digestive system, possibly disturbing your sleep. This food will sit, undigested in your stomach and can make you sluggish, groggy and slightly nauseous in the morning. In the long term it will deplete the digestive fluids and cause digestive problems.

The Stomach loves regularity - Try to make your meal times as regular as possible, as your body will prepare for digestion. Skipping meals and constant snacking can weaken the digestive system.

Take time to digest - Your body needs time to digest once you have eaten your food. Try not to rush on to the next thing, but instead take a little time to digest you food and relax.

WHAT WE EAT

Choose ‘Happy Foods’ with strong life-force - Always choose fresh over processed food. Choose organic over non-organic where possible. Choose locally-grown in-season food whenever possible. Avoid processed and pre-packaged foods. The extra money and time that it takes is well worth it.

Avoid the nasty stuff - It is important to avoid as much as possible, additives that denatured foods such as artificial colourings, sweeteners, preservatives and flavourings. Choose good quality fats, e.g. a good quality extra virgin olive oil, ghee or coconut oil and avoid poor quality and hydrogenated vegetable fats (fast food, chips, crisps, frozen and baked goods etc.)

Eat a balanced diet and avoid extremes  - Foods that are relatively bland and neutral should make up the bulk of your diet, while foods that are more extreme in nature (strongly flavoured, rich, greasy, spicy, salty, sweet, etc.) should make up only a part of what we eat. This means that very concentrated and refined foods (like sugar and fruit juice) should only be consumed occasionally. Over-consuming any specific food can stress the body. It is not unusual for somebody to eat wheat-based cereal for breakfast, a sandwich for lunch and pasta for evening meal - resulting in a diet mostly consisting of wheat. This is the not balanced - our gut loves and thrives on variety.

Raw is cooling - Eating raw foods can put a strain on your digestive system. It generally detracts more energy than what the metabolism generates. The eastern school of nutrition speaks of a loss of warmth and energy. In summer, a cooling salad can be wonderfully refreshing when salad leaves are in season but move towards warmer, cooked foods the rest of the year.

Eat local and seasonal produce - Citrus fruits are meant to cool because typically where are they grown - hot countries. Especially in winter tropical fruits such as citrus fruits, mango and bananas are considered as extremely cold. These fruits are thermally cold and can easily lead to an accumulation of cold and mucus in the body. This may then manifest itself in various disease syndromes, which we know as cold diseases including a cold with stuffy nose, sinus or bronchial tube issues.

Variety is the spice of life - Eat a wide range of different foods and try to eat a range of different coloured vegetables with every meal: red, orange, green, purple, yellow. The look is appealing and you will be getting a good range of nutrients and it nourishes all the tastes. Research is showing that the general sweet spot of good variety to support gut health is eating 30 different types of plant based food a week. This includes fruit, veggies, nuts, seeds, lentils etc so it may seem a lot at the start but with a little effort it is very manageable.

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Escapada Kitchen - Autumnal Recipes

YUMMY APPLE SAUCE

INGREDIENTS (MAKES 3 SMALL SERVINGS)

• Apples x 2 (experiment with which types of apple suit your taste)

• Ghee 1 tsp - (recipe below)

• Cinnamon powder (a pinch or per taste)

• Cardamom powder (a pinch or per taste)

• Dried ginger powder (a pinch or per taste)

METHOD:

• Peel apples, core them and cut into small pieces.

• In a small amount of water, cook the apples.

• Add ghee and all the powders.

• Mix well and puree to a consistency that works for you.

• Serve warm. We love it in our porridge in the morning

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• MAKE YOUR OWN GHEE FOR THE SEASON AHEAD!

Ghee is by far our favourite fat to cook with! It’s just like butter, except all the milk solids and water have been removed from it, so you’re left with nothing but pure, good for you fat that not only tastes fantastic but also has a really high smoke point, on top of being shelf stable. You can use it just like you would butter, too! It’s so delicious.

EQUIPMENT

A medium saucepan, preferably one with a heavy bottom
A large spoon to stir
A fine meshed sieve
Several layers of cheesecloth to line your sieve
A large bowl or measuring cup to receive the ghee (preferably one that has a pouring spout)
One or two glass jars to store your ghee in

INGREDIENTS & DIRECTIONS

The best quality UNSALTED* butter you can get your hands on.

Cut your butter into roughly one inch by one inch squares.

Set your butter to melt over medium heat, stirring it gently from time to time
Pretty soon, you’ll see a thick, white foam start to form at the surface.

Keep stirring until your butter starts to simmer, at which point you’ll want to turn the heat down to medium-low.

For the next 5 minutes or so, you won’t be doing much stirring.

Just let the butter simmer and watch the bubbles emerge from that thick foam, increasing in size and number

As the bubbling increases, you’ll notice that the foam will become thinner and the bubbles will become bigger and clearer.

Soon, the milk solids will start to curdle and attach the sides of the pan. That is completely normal. Just scrape the sides of the pan from time to time to help those milk solids sink to the bottom

As the milk solids sink to the bottom, you will notice that your butter is beginning to clear up. It will get more and more translucent, the bubbles will get larger and the foam will eventually completely disappear

Your butter will start to take a nice golden coloration as the milk solids, which are now at the bottom, begin to brown. Keep a close eye on your butter and keep stirring, scraping the sides and bottom so the milk solids don’t attach to the pan and burn

When the butter starts to foam for a second time? This is the indication that your ghee is now ready to be strained.

Now you want take it off the heat and let that foam settle for a few seconds.

Line your sieve with several layers of cheesecloth and set that over a large bowl, preferably one that is equipped with a pouring spout.

Pour your ghee right in!

There are then milk solids that get left behind. You will want to discard this

Now transfer your beautiful filtered ghee into a glass jar

It's Not Just about What We Eat - It's How We eat!

TOP TIPS FOR A STRONG & HEALTHY
DIGESTIVE SYSTEM

We may be eating all the “right” foods but as well as considering the foods we put into our bodies, a holistic approach to nutrition must also consider the body’s ability to digest and assimilate all the goodness that passes through our mouths. Our digestive system tends to be overlooked as we fixate on the quest for health through nutrition. The positive impact of our food choices can be enhanced if we also give some attention to supporting our digestion to an optimum functioning.

STRONG DIGESTION → HEALTHY GUT HEALTH

In Chinese and Ayurvedic medicine, there is a concept of “digestive fire”, which we call the “Spleen Yang” in Chinese medicine and “Agni” in Ayurvedic Medicine. Supporting digestion means taking care of this fire and avoiding habits that deplete it, such as, stress, eating on the go, dehydration

Let’s look at how we to eat, when to eat it and what to eat in order to keep your digestive system healthy and functioning to an optimum level. 


• HOW WE EAT

Joy - Enjoying our food is a huge part of being fully nourished by what we eat.

If we are happy when we eat and happy in our relationship with food, then our bodies will accept the food more effectively into our system. Often, it is more important for us to heal our relationship with food than it is to change what we eat.

Relaxation- Eat in a calm environment. Digestion is facilitated by the parasympathetic nervous system. The parasympathetic nervous system is activated by relaxation, the sympathetic by action. When we eat food ‘on the run’ or come to the table stressed the sympathetic nervous system is dominant, energy and blood are shunted away from the digestive system toward the brain and muscles. There is a strong physiological reason behind this simple call to relax, to slow down before eating. Eating in a relaxed state benefits digestion. Simple. Eating while stressed, nervous or uptight will lead to food stagnating in your digestive system. You also should refrain from watching TV, listening to the radio, browsing the Internet, texting, and talking on the phone. You can’t remain aware when you are distracted. In the long term it can lead to heartburn or ulcers. Meal times are definitely not the time for family arguments!

The Stomach has no teeth - Digestion starts in the mouth. Make sure that you chew your food well. Eat slowly so that your system has time to digest. Otherwise in the short term food will

stagnate and lead to indigestion and in the long term your digestive system can weaken. Healthy digestion requires an abundance of digestive fluids.

Drink small sips - Drinking large amounts of anything dilutes the gastric juices and makes digestion difficult for your body. Have some tea or water at room temperature; take only small sips throughout the meal. Any other beverage should be consumed outside of meals.

Don’t chill your stomach - The digestive system favors warmth. In practice this means avoiding excessive and continuous consumption of cold energy foods, chilled drinks and refrigerated foods and giving preference to warm energy cooked foods. Avoid over-eating raw foods, especially if you know your digestive system is weak. Instead lightly steam or stir-fry vegetables to make them more digestible without losing valuable nutrients. Cooking soups and stews is a good way to retain more of the goodness from vegetables and they are very easy to digest.

Only eat when you are hungry - This may seem like a no-brainer, but how many times have you eaten only because you looked at the clock and noticed that it was coffee time, snack time, or lunchtime? A good exercise is to put your hand over your stomach, close your eyes, and feel if there’s any undigested food left in there. You might feel a slight sense of fullness. Or you may also feel a little indigestion; or if you burp, you can taste undigested food. That’s a good indicator of an undigested meal. Another way to decide if you really need more food is to keep track of when you last put anything in your mouth besides water.

Stop eating when you’re satisfied but not full - Most of us don’t know what “satisfied” feels like because we always eat until we’re full. With practice you will regain the ability to detect your body’s signals of satisfaction. When you eat slowly and listen to your body, you will be able to feel it.

Listen to your body - We know what food is good for us, and the foods that keep us healthy. The multitude of advice in the form of diets, science, news and info like this, can undermine our ability to know what is good for us. How does your body feel before, after and during eating different foods? Listen carefully and trust your body.

Understand cravings - Cravings for sweet foods is a sign that your digestive system is weak (or sometimes that hormones are out of balance). Make sure you are getting plenty of foods that maintain a steady blood-sugar level e.g. like oats or brown rice and always keep some healthy snacks ready. Craving for salty food may mean that you are low in certain minerals. Eat plenty of lightly cooked vegetables and if you use salt in your cooking make sure it is unbleached sea-salt. Many processed foods contain additives that confuse our bodies and make us crave the food (like MSG). Often we crave for the very foods that are doing us harm, and we may need to eliminate this food entirely for a while.

• WHEN WE EAT

Eat the main meal early - Our digestive systems are at their strongest in the mid-morning and at their weakest in the evenings. Ayurveda explain that: Eat your largest meal at lunchtime—Our bodies are most able to digest food at midday, when we are active. As studies have found, our digestive system secretes the highest concentration of “digestive juices” around noon, making this the best time to eat our largest meal. Contrary to popular belief, breakfast should be nutritious but light rather than the most important or largest meal of the day. When we eat late at night our system is naturally slowing down and the food sits around for longer in the digestive system.

Avoid eating late at night - Your digestive system can’t cope with a large meal when your metabolism has already slowed down. In the short term this will overburden your digestive system, possibly disturbing your sleep. This food will sit, undigested in your stomach and can make you sluggish, groggy and slightly nauseous in the morning. In the long term it will deplete the digestive fluids and cause digestive problems.

The Stomach loves regularity - Try to make your meal times as regular as possible, as your body will prepare for digestion. Skipping meals and constant snacking can weaken the digestive system.

Take time to digest - Your body needs time to digest once you have eaten your food. Try not to rush on to the next thing, but instead take a little time to digest you food and relax.

• WHAT WE EAT

Choose ‘Happy Foods’ with strong life-force - Always choose fresh over processed food. Choose organic over non-organic where possible. Choose locally-grown in-season food whenever possible. Avoid processed and pre-packaged foods. The extra money and time that it takes is well worth it.

Avoid the nasty stuff - It is important to avoid as much as possible, additives that denatured foods such as artificial colourings, sweeteners, preservatives and flavourings. Choose good quality fats, e.g. a good quality extra virgin olive oil, ghee or coconut oil and avoid poor quality and hydrogenated vegetable fats (fast food, chips, crisps, frozen and baked goods etc.)

Eat a balanced diet and avoid extremes - Foods that are relatively bland and neutral should make up the bulk of your diet, while foods that are more extreme in nature (strongly flavoured, rich, greasy, spicy, salty, sweet, etc.) should make up only a part of what we eat. This means that very concentrated and refined foods (like sugar and fruit juice) should only be consumed occasionally. Over-consuming any specific food may stress the body. It is not unusual for

somebody to eat wheat-based cereal for breakfast, a sandwich for lunch and pasta for evening meal - resulting in a diet mostly consisting of wheat. This is the not balanced and may lead to digestive problems.

Raw is cooling - Eating raw foods can put a strain on your digestive system. It generally detracts more energy than what the metabolism generates. The eastern school of nutrition speaks of a loss of warmth and energy. In summer, a cooling salad can be wonderfully refreshing.

Your digestive system favors warmth - Your digestions loves warmth. This means to avoid a constant overconsumption of foods that are cold or of cold energy and eat warming and cooked meals. Since digesting is a warm process it is advised not to drink chilled drinks during your meal. If you are already aware that your digestive system is weakened watch your intake of raw and cold foods and drinks. Instead you can steam or slightly fry your vegetables (does not reduce valuable nutritions) and prepare a meal that is way more gentle on your stomach & spleen e.g. soups and stews.

Have a stroll when eating ice cream & a tea afterwards - Consumption of ice cream should be limited. In China it is said that ice is the only food that can be consumed while walking, since the dynamic of walking is soothing for the digestive system. Otherwise ice cream literally freezes the digestive tract. If you notice that the ice you have just eaten gives you discomfort, drink some warm water to counteract the cold.

Citrus fruits are meant to cool - Especially in winter tropical fruits such as citrus fruits, mango and bananas are considered as extremely cold. These fruits are thermally cold and can easily lead to an accumulation of cold and mucus in the body. This may then manifest itself in various disease syndromes, which we know as cold diseases including a cold with stuffy nose, sinus or bronchial tube issues.

Variety is the spice of life - Eat a wide range of different foods and try to eat a range of different coloured vegetables with every meal: red, orange, green, purple, yellow. The look is appealing and you will be getting a good range of nutrients.

Pantry Staples & Home Remedies for the Winter

Winter Nutrition

Did you ever consider that eating what would be considered good for your constitution in summer might actually be thought of as the opposite in winter? When the weather is cold, like during a European winter, we need to be eating thermogenic foods to keep our systems running properly.

All bodily processes are warm, so most of us need warming foods in winter to maintain healthy organ function and overall wellbeing

Cooked food in winter is always better than raw, according to Chinese medicine. Cooking warms the energetics of food so focusing on soups, stews, and casseroles is great. These nourish the yin aspect of the body, build immunity and boost energy during the cold season. Fruit should be poached or stewed and spiced with anise, cinnamon, and clove so its nature becomes warming and moistening.

“All vegetables should also be steamed, cooked or roasted to aid digestion and increase the natural sweetness from the vegetable. Combing small amounts of warm food with the cold can balance the yin yang too, so if you really crave sushi for lunch, have it, but add the warmth of wasabi and a hot miso broth to start and ignite your digestive fire.

Foods that nourish your Water element for the Winter include kidney or black beans, dark green leafy vegetables, nuts such as walnuts and chestnuts, kidneys, seafood, miso, soy sauce, seaweeds, millet and barley

• GINGER

In TCM ginger is the number one food used to help with stomach discomfort and food allergies. This is because fresh ginger warms your stomach energy, while rebalancing lung and immune function. Its yellow colour corresponds to the earth element (stomach and spleen) in TCM, and its sharp taste to the metal element (lung and large intestine). Ginger’s warm and activating essence can also help lessen arthritis pains, reduce inflammation, and get stagnated energy flowing again. Recipe for Immune Supporting Tea - See below

• ELDERBERRY SYRUP

Elderberries naturally contain vitamins A, B, and C and stimulate the immune system. Israeli researchers found that the complex sugars in elderberries support the immune system in fighting cold and flu. They developed several formulas based on these complex sugars that have been clinically shown to help ameliorate all kinds of cold/flu. In Traditional Chinese Medicine, elderberry – called Jie Gu Mu – enters both the lung and kidney meridians, making it an excellent tonic for boosting our lung qi (immunity) and kidney qi (the powerhouse energy container for the body). You can buy some ready made syrup or make your own:

• TURMERIC

Turmeric is related to ginger and has been prescribed as a food and herbal medicine for thousands of years. This orange root is packed with pungent flavours of earth, pepper and bitterness, and supports the function of your stomach and spleen. In TCM, turmeric enters the heart, lung, liver and gallbladder meridians and is used to invigorate blood, remove stagnation from the body and reduce inflammation.

“It is used for menstrual pain (often from qi and blood stagnation) and traumatic injuries and can be used topically for a variety of skin disorders including skin inflammation, bruising, insect bites and ringworm. Turmeric is also a great source of fibre, vitamin B6, magnesium, vitamin C and potassium.”

• INCORPORATE BONE BROTH

Our grandmothers knew what they were talking about, seeing as how the bone broth industry has exploded. The benefits of drinking and cooking with organic bone broth have far-reaching effects on the immune system. The natural gelatin, collagen, and amino acids tend to the gut, improve wound healing, and help support the health of individual immune cells such as lymphocytes. So, there is definitely good reason to drink homemade chicken soup when dealing with a cold or the flu. And it has never been so easy with the explosion of organic bone broths on the market so pop one into your soups, stews or rice dishes. Bon appetite.

• MANUKA HONEY

Quite a bit of research exists on the benefits of honey as a natural immune booster, natural anti-inflammatory agent, and antimicrobial agent. Manuka honey in particular—native to New Zealand and Australia—is even registered as a wound-care product in those countries. Manuka honey has substances that can kill bacteria topically, and when ingested, it can even work synergistically with antibiotics to improve their efficacy.

• ONions

Similar to ginger, onions are warming in nature and are used in TCM as a qi tonic to counterbalance illnesses brought on by cold weather. “The white color of the onion corresponds to the metal element, and it boosts the lung and large intestine. Studies show that the sharp tasting onions, garlic, shallots and leeks are rich in sulphur, giving them their classic smell but also helping to absorb viruses, bacteria and detox the body. Onions also have the natural ability to induce urination and perspiration to help remove toxins.”

*Top tip

Always mix turmeric with fat. This spice is fat soluble, which means that it can only be absorbed properly by the body when in combination with fats. This is why you will often find turmeric mixed with ghee (clarified butter), a delicious and healthy substitution for butter. Use a pestle and mortar to mash fresh turmeric root into a paste, mix with ghee and you can use it in a multitude of savoury dishes.

IMMUNE SUPPORTING TEA

Make yourself a balancing blend by adding three or four slices of fresh ginger, a squeeze of lemon, two or three leaves of fresh mint or a peppermint tea bag (optional) and some raw honey, to taste, to hot water and allow to steep for five minutes. The sour lemon and refreshing mint boosts your liver function, while raw honey soothes and benefits the lung and large intestine.

Please note, if you suffer with heat, anxiety or insomnia, the warming properties of ginger can potentially overstimulate body and mind, therefore we recommend you avoid consuming it in the evening