Warm Sweet Potato & Quinoa Salad

Integrated Wellbeing, Food Matters, Sweet Potato, Quinoa, Salad

Now that summer’s here, it’s time to mix up your salads and try something different.

This easy recipe for my warm sweet potato and quinoa salad is not only yummy but a nutritious veggie meal with carbs, protein and healthy fats thrown in!  And for those who like to support local growers and minimise food air miles, check out The British Quinoa Company in Shropshire.

The quantities below are for a salad that serves 2 people.

Salad Ingredients

  • quinoa (1 cup)
  • sweet potato (1 large)
  • courgette (1 large)
  • mixed salad leaves (4 handfuls)
  • cashew nuts (1 cup)
  • avocado (1 large)
  • cherry tomatoes (12)
  • fresh mint / coriander (1 small handful)
  • balsamic dressing

You can use a pre-made or shop-bought dressing but I prefer to make my own before each meal using the ingredients below. It really is easy and you can adjust it each time to your own taste.

Dressing Ingredients

  • extra virgin olive oil
  • balsamic vinegar
  • Maldon sea salt
  • Dijon mustard
  • ground black pepper
  • tiny pinch of Stevia (or your own favourite plant-based sweetener)

Process

Start with the quinoa and the sweet spud. Once they’re prep’d and cooking, you can get on with the other stuff.

  • Rinse and cook the quinoa as normal then set to one side
  • Peel, dice and steam the sweet potato
  • Grate or spiralize the courgette
  • Dry toast the cashews on a gentle heat in a pan or skillet for no more than 5 minutes (either using them whole or roughly chopped, whichever you prefer)
  • Dice the avocado
  • Quarter the cherry tomatoes

Place all the ingredients (except the cashews) in a large salad bowl, then add the dressing and toss thoroughly.

Toss it well so that everything has a coating of that gorgeous dressing and quinoa.

Finally, sprinkle your toasted cashews on the top, and serve!

I’d love to hear your favourite summer salad recipes so we can try them at Integrated Wellbeing here in sunny Devon, so please post links or recipes below.

With love and wellbeing wishes,

Chrissie Tarbitt - Integrated Wellbeing

Mindful Eating

mindful eating, maind matters, integrated wellbeing

When clients come to me for advice about healthy eating, I first like to address their current eating habits and help them understand why they make the choices they make.

So how do we bring mindfulness to our eating habits? By shifting our focus from what we feel we “should” be eating (which immediately creates a certain level of anxiety, tension in the body and feelings of deprivation when we avoid what we crave), to bringing real awareness into how we make the choices we make.

Here’s my 5-step strategy for getting you started with a more mindful approach to healthy eating:

As with anything, it takes practice but, in the long-term, the rewards are so much greater than the stresses of yo-yo dieting.

1. What are the triggers?

Notice what’s going on around you when you feel that compulsive urge to go for the packet of biscuits (or whatever your thing is) and find yourself eating the whole lot.

2. What thoughts are you having?

When you feel the need to eat what you innately know isn’t going to nourish you, look at the thoughts you’re having in that moment. What is it about those biscuits that you think is going to make you happier?

3. What sensations do you feel in the body?

Are you feeling stressed, tense, anxious? Where in the body are you feeling that tension?

4. Observe without judgment!

Just notice what thoughts you’re having and the sensations in your body. Whether you still eat the biscuits or not doesn’t matter. Noticing and observing without beating yourself up is really the key at this stage.

5. Take action!

In that moment of awareness, ask yourself, am I really hungry … or am I actually just thirsty, bored, a bit stressed?

It’s in that moment that it becomes possible to respond differently to the triggers:

  • Perhaps have a glass of water or a cup of tea instead;
  • You may need to relax; taking a few full deep breaths and exhaling slowly for a minute or so immediately triggers the parasympathetic nervous system which so often will remove the reason for reaching for the biscuits in the first place;
  • If it’s boredom, then put your trainers on and go for a power walk or run. Moving the body is one of the best ways to shift negative energy!
  • Even if you wouldn’t normally write “stuff” down, we all know the power of seeing our goals written, so just jot down any observations, say, for a week. I’ve found this hugely helpful both personally and when coaching clients. Seeing a pattern emerge can so often bring about a lightbulb moment.

Understanding why we make the choices we make, is a fast-track way to implementing long-term changes to any patterns of behaviour as we are empowered to respond positively rather than react in an unconscious negative way.

Bring a degree of mindfulness to your eating habits for a week and notice the difference. And if this post interests you, please check out our other Mind Matters posts here on Integrated Wellbeing.

With love and wellbeing wishes,

Chrissie Tarbitt - Integrated Wellbeing

Chrissie’s Bircher Muesli Recipe

Bircher Muesli by Chrissie Tarbitt

I’m a firm believer that breakfast is the most important meal of the day, so here’s my favourite Bircher Muesli recipe straight from the Integrated Wellbeing kitchen.

As you’ll see on the accompanying video, this really is a tasty, quick and healthy breakfast option.  And be sure to check out my recent blog post “10 Reasons Not To Skip Breakfast” which highlights why skipping the first meal of the day is really not a good idea!

Ingredients

 

Integrated Wellbeing - Food Matters - breakfast

 

 

 

Bircher Muesli by Chrissie Tarbitt

 

 

 

The ingredients listed are for one portion (though if you double up, you have breakfast ready for the following day – in that instance I would recommend replacing apple with blueberries or raspberries as the apple can become too wet and loses its colour too).

  • 40g per portion quick porridge oats – gluten free oats (such as the Alara organic version) work really well too
  • 200ml unsweetened, organic almond milk (Rude Health is my current favourite)
  • ½ banana (mashed)
  • ½ apple (grated) (blueberries are another favourite. I try not to add more than one fruit in addition to the banana to avoid unwanted sugar spikes)
  • 1 dessert spoon mix of flaxseed, pumpkin and sunflower (you can buy this mix already ground and mixed – Linwoods is a favourite)
  • 1 tea spoon of milled chia seeds
  • unsweetened dessicated coconut
  • 1 oz (approximately 18) pecan nuts (or a mix of any of your favourite nuts – ground hazelnuts or almonds are also a really yummy addition)
  • cinnamon to your liking

 

You can watch (and share) my Bircher Muesli (quick & healthy breakfast) video here: Chrissie TV – From the IW Kitchen

I’d love hear from you with your favourite muesli recipes or alternative healthy breakfast – after all this is the most important meal of the day!  Please leave a comment below.

With love and wellbeing wishes,

chrissie-signature