The Nourishing Larder

The Nourishing Larder

The nutritious larder

The Nourishing Larder

The Nourishing Larder, as we transition from Winter to Spring, it’s the perfect time to review our eating/shopping and snacking habits. For most of us the idea of a huge larder stuffed full of wonderful ingredients is a bit of a pipe dream. Does anyone else incessantly pin pictures from Pinterest of beautifully jarred ingredients with gorgeous labels, all lined up like sentries, onto their boards? Whilst we might not all be able to achieve a beautiful larder we can certainly make sure that it’s full of healthy, nutritious ingredients to sustain and fuel us.

Sustainability first.

With our own commercial kitchen working towards being zero waste we’re applying the same ideas to home too. Refill/Zero Waste stores are a fantastic resource for cutting down on your food packaging. Reuse jars and other containers from home and fill up with dried goods like chickpeas, oats and more. 

Most refill stores will also have a selection of products like our own Coconut Bites, that will be packaged in Home Compostable or recyclable packaging. We love our local store in Reigate, Inside Out, for it’s Faith in Nature refill station. This is such a simple way to cut down on plastic packaging. We’re refilling into glass bottles with a pump from We Earth London (they have a 5% off discount code for 1st orders on their site when you sign up to their newsletter).

Wholefoods.

What does wholefoods mean? Wholefoods refers to foods that are pure and as unprocessed as possible. This covers legumes, fruit, veg, seeds, nuts, grains and more. Whether you cut them, whizz them, bake them, they remain a wholefood that hasn’t been messed about with, other than to mix it with other naturally sourced ingredients. Eating a whole-food diet is sometimes referred to as “clean eating” because you avoid processed foods and focus on healthy, nutritious whole foods. Processed and refined foods contain preservatives, artificial colours, and other chemicals that may be toxic. Eating whole foods means you avoid these unwanted additives and get the full suite of antioxidants, digestive enzymes, and other nutrients in the foods.

During Organic September we’d urge you to make the change, where possible, to organic ingredients. Wholefoods with no nasties added are the fuel that we all need to get through the change in seasons and keep our health on track. Why not try a veggie box from Eversfield Organic or support your own local one? These reflect the wonderful seasonal produce that we have available to us in the UK from our own farms.

All of our own products are based on the principle of eating wholefoods. You won’t find any ingredients that you don’t recognise easily in any of our Macaroons, Bites or Slices.

So what wholefoods might you find in a nutritious larder?

Nuts and seeds.

A handful of nuts or seeds, to sustain energy and provide healthy fats is an easy snack to take on the move with you.  Both are a great source of protein and help with that feeling of satiety. We love to add a spoon of ground almond to porridge or to help thicken sauces or soups too. They add a lovely creaminess. A favourite, home from school snack, of our IGTV superstar, Inge, is a pot of nut butter to dip in either veggie sticks or slices of apple. Fancy making your own nut butter, try her very own recipe here

Seeds are naturally crammed with real goodies like protein, iron, fibre, vitamins and minerals. Which makes them a super nutritious food for a healthy diet. The rich nutrient content of seeds makes them particularly good for those leading an active lifestyle. A scattering of activated seeds takes a humble salad to new heights, especially if you add a hit of chilli powder to them. We love the many flavours of the Boundless Seeds, they really add a punch to any dish. We also add seeds into our baking too, why not try our quick seed bread recipe?

Fruit bowl and veggie drawer.

We love a fruit and veggie box, a surprise every week and always some stalwart favourites in there too! Try Riverford, Abel & Cole, Eversfield (we love the no potatoes box!), Piktfresh. Or perhaps discover a great local one like our local, Surrey based Greener Greens.

The delight of eating seasonally truly comes to life when you get excited about the start of your favourites coming into season. For some it’s the start of the asparagus season, for others it might be plums. Whatever it is there is nothing better than a gorge on your faves once they are readily available. 

Legumes.

For those able to tolerate legumes they are an incredible way to add bulk, and fuel, to create a healthy, well balanced meal. Think cannellini beans in a stew, black beans in your chilli or that perennial favourite, chickpea packed hummus. We love to make a big batch of Mexican inspired refried kidney beans. Great at keeping us going when the chill sets in.

Frozen peas and broad beans are also great staples to have at hand that cook quickly and have retained all their natural goodness by being quickly frozen at picking. Cooking a piece of fish? Why not knock up one of Ineke’s favourite side dishes, smashed pea and avocado to serve alongside?

Unrefined wholegrains.

With such a wide choice of wholegrains there is something for everyone. Whether you follow a gluten free diet or not. Choose from grains like oats, quinoa, spelt, brown rice, pearl barley to add some serious fibre to your diet. With many wholegrains packing a nutritious punch they are invaluable and have made different uses from sweet to savoury. Play with these grains in your baking by replacing some of the flour with oats for instance. Or why not add a handful of pearl barley to a soup to create a hearty meal?

Few busy mornings are complete in the Nourish kitchen without a bowl of bircher muesli with warm plant milk. A great slow release of energy throughout the morning will keep the busiest of families fuelled up. We love Primrose Kitchen for their delicious, organic, bircher muesli. 

In our lunch boxes you’ll find nutritious wholegrain treats like our fibre packed chocolate puffed cereal slice. Or if you’re after a seriously savoury hit have a go at our lip smacking quinoa and roasted veg salad ?

Spice up your life.

Herbs and spices are the key for taking a bland dish from zero to hero. What would carrot soup be without coriander, or chilli be without paprika? Now is a great time to have a little herb and spice audit. There is nothing worse than thinking you’re adding a fragrant few leaves of tarragon only to find that it’s lost its scent and is out of date.

Fresh herbs can be grown on a windowsill all year long. They provide a welcome spot of colour to some of the more everyday dishes. Tomato soup taken to new heights with a dollop of basil or rocket pesto. Or a jacket potato and hummus can be transformed by a dollop of chimichurri sauce.

We hope we’ve inspired you to audit your cupboards for the new season, and that you’ve enjoyed checking out what’s in the nutritious larder.

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Gluten Free Pizza Day!

Gluten Free Pizza Day!

Gluten free pizza day

Gluten Free Pizza Day

Happy Gluten Free Pizza Day, it’s pizza, but with a Nourish twist! We love a steaming slice of pizza, it’s one of those meals that always feels special whether it’s eaten at the table, or on the lap. It’s fun to mix up our toppings and share our favourites, but this simple tomato with olives is our favourite family way to have it. The kids love a little cheddar, but it’s mozzarella all the way for the adults, all from the fabulous folk at Violife. Our base is nutritious and tasty with a wonderful mix of Coconut Flour and Linseeds.

Gluten, dairy, grain and refined sugar free. Suitable for Vegan and Keto diets.

Makes one 30cm pizza base.

Ingredients

1 & 1/2 cups Almond Flour

3/4 cup Ground Linseed (I use golden ones)

2 tbsp Coconut Flour

1/2 tsp Salt

1/4 Cracked Pepper

1/2 tsp Baking Soda

1 tbsp of your favourite fresh herb (I use thyme or oregano) – if you don’t have fresh then use 1 tsp of dried herb

1 Flaxseed Egg (see below)

1/4 cup of Olive, or Avocado Oil

Toppings

These are so personal, everyone has a favourite, I love to let everyone choose their own on a pizza night. Go crazy with roasted veg, pop on cherry tomato halves, shred basil, or pile high with rocket. The choice is yours!

Method

Preheat the oven to 200c

in a small bowl make your flaxseed egg (2 tbsp ground flaxseed to 6 tbsp of water)

In a large bowl mix together your dry ingredients. Making a well in the centre, next add your two wet ingredients.

Combine with a spatula and then use your hands to make a ball of dough. It should be fairly soft and hold together at this stage.

Take two pieces of baking parchment paper, or two non stick mats. Place the ball of dough between the mats and flatten into a thick disk. Then using your rolling pin to flatten it, roll to a 1/2cm crust thickness. This mix will make approx one 30cm diameter pizza crust.

Peel off the top piece of parchment, or non stick mat and place the pizza crust in the oven for 10-12 minutes until it becomes golden and crispy.

At this stage you could cool and freeze, or store for the following day.

Otherwise, go ahead and layer up with your favourite toppings!

We love ours with tomato paste, or sauce (we love Hunter and Gather), olives and cheese (we love the Violife Mediteranean cheese for a dairy free option). Bake for a further 5-10 mins, or until your cheese has melted.

Optional – I have drizzled mine with a parsley and walnut pesto, or you could use a basil pesto.

Enjoy!

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Our Keto Journal

Our Keto Journal

My Keto Journal

Our Keto Journal

Our Keto Journal was born out of our collective interest at Nourish in the lifestyle. Ineke and I have both been intrigued by the reported health and wellness benefits and wanted to know more. Well, there is no better way to discover than to go on the adventure yourself! So, that’s what we’ve done and here we are now at the end of our 1st month of Keto. How have we found it? Our experiences have been different, and we have very different tastes to one another. So, it’s been interesting to see where our diets have diverged or met in the middle.

Kate – Savoury lover and flexitarian 

For complete disclosure I’ve previously followed a Keto lifestyle, stopping when I felt I’d achieved my goal. We also commenced a big build at home, and this was one of the many things I just couldn’t cope with at this time. I first followed Keto in order to try and help reset my hormones after starting menopause far too early. Good news is it worked, bad news, I only managed 9 months and then gave up.

Taking the lessons, I learnt last time I decided to follow a flexitarian approach this time. Not eating meat, or fish last time left me with a few issues with incorporating this lifestyle with the whole family. I was looking forward to Keto January when it came around. It was good to be done of the excess of Christmas.

Planning makes perfect

My shopping took a little more planning at first, but then I found my old recipe book from last time and realised just how much I could eat. I haven’t felt hungry once since I changed over. I have, however, been a lot more mindful about what’s on my plate. I’ve shopped a little differently too, not easily finding everything I want on my normal supermarket shop. I’ve used Eversfield Organic for my Keto friendly veg. and Sow & Arrow and Keto Source for other bits and pieces.

Have I fallen off the wagon? Of course, I have, it’s a global pandemic and I’m a sucker for a glass of red wine after a tough day. Red wine per se, not so bad, but I did have to resort to having that with a Christmas leftover bag of truffle crisps on a particularly bad day! 

The key is though, don’t beat yourself up about what has passed your plate already, look ahead to what you can do better next time. Hence our savoury snack box now has lots of lovely nuts, cheese and pork snacks in it. I don’t have a massively sweet tooth, but our Keto Coffee Macaroons are my absolute favourite late evening nibble with a cup of Sleepy Tea.

What have I eaten

I’ve loved my breakfasts in particular, Loaded plates of grilled tomatoes, avocado, piles of spinach, asparagus and the odd organic, free range egg. These have been pretty epic and hit the spot with my growing boys too. Lunchtimes are quick affairs grabbed between schooling and work. I’m often found having soup (I love our Green Goodness Soup), mushrooms, tomatoes or spinach on Keto toast with a little grated vegan cheese on top. Suppertime I’ve loved the same meals as normal just with a few little changes, curry with roasted cauliflower instead of rice, fully loaded chilli with celeriac rice, baked, stuffed mushrooms. When I’m short on time I keep a box of courgetti in the fridge and will chuck in a few other bits from the fridge, like our spinach pesto.

Overview

Overall it’s been a good month. My family has been really supportive. Will I carry on? I think I will but possibly with a slightly higher proportion of carbs, still following low carb as a rule. I feel like I need a little more and can handle it too, I’m managing ketosis with more than the advised amounts. I’m very active, do a lot of weight training, walk about 30 miles a week so this could be why. Oh, and I’m super happy that I’ve converted myself from red wine to Willys ACV with fizzy water and lime, it’s my new addiction! So, that’s a fantastic by product as I’d got into a bad habit with a glass of wine every day at supper time. Is it easy to follow Keto, yes. But, preparation is absolutely key, as is measuring your ketones somehow (machine or sticks) otherwise you really don’t know whether it’s working. I imagine that like last time it will all become more routine as time goes on.

My Keto Journal

Ineke – Flexitarian, mostly plant based diet

Since starting Keto the second week of January, I have loved the journey. I did find the transition pretty easy, but I have been low-carb for quite a while… However I have never seriously ‘done keto’ in its truest sense, measuring blood ketone levels, and consciously thinking about what you eat.

I have sometimes found it challenging being mostly plant based, and so at times haven’t maintained optimum ketone levels, as I love veggies and nut butter too much. They are my go to food (along with 100% chocolate) all the time. However, I do love fish and so that frequented my plate often.

Breaking the fast

I have been hungry at times whilst on keto, but I think that is more due to the line of work I do, where I am frequently in the Nourish Production Kitchen and surrounded by food. I also think that with a history of adrenal fatigue and PCOS, food is a comfort, and so trying to have a focused mindset has been tricky at times. One method I have found helpful, particularly as my mornings are busy, is intermittent fasting. I have fasted until lunchtime and then I break my fast with a huge meal. It is like having dinner at midday. And I often finish it off with a favourite cuppa and some dark chocolate and  ‘fat’ energy bites. This usually keeps me going for some time! P.S. some of my favourite condiments to use to dress my large salads are ACV, Nutritional Yeast, Collagen and Nut Butter. I pile these four ingredients into a bowl with all my salad ingredients/veggies and smoked mackerel, and voila!

Late afternoons I have been enjoying a delicious tonic, introduced to me by Pauline from Sow and Arrow. A blend of Apple Cider Vinegar and Sea Buckthorn Juice with water. It is really lovely. I have that with an energy bite and then a light dinner. We have resorted to light dinners followed usually by a bowl of Coyo or Nush yoghurt drizzled with nut butter (my favourite is macadamia, pecan and brazil nut! Delish!) and a few berries. On occasion half a ketone praline bar on top (an absolute favourite in this house by all!). And I can’t forget the keto buns! They have been a lifesaver in our household, toasted for our ‘lighter dinners’.

Overview

Have I failed at times? Well I don’t ever think there is a failure…. I have often thought this in the past… and still need to remind myself daily. There is a journey and we are all on one. What my journey looks like is different to someone else’s. The more I delve into nutrition I see that in the way we eat and move. Everyone is different. And every dip in the road is a learning curve to grow stronger. But back to the question… yes, my ketone levels have plummeted a few times when I have overindulged in nut butters, keto breads and taste testing recipes for Nourish. I have maintained blood ketone levels of over 1 for the whole duration, during which most have been hitting 2 or higher, which I am really pleased about. How do I feel? Pretty good. My digestive system has wondered what is happening and I have failed to drink enough water at times which is something I would like to work on over the coming weeks.

Will I continue… yes I will, but I will also allow low-carb days (carb-cycling). I am absolutely loving my food now and look forward to every meal and snack. It feels as though embracing this way actually gives more freedom to the way you eat and you no longer eat ‘what you should’ but until ‘well satisfied’.  This way of eating is a lifestyle choice it is not a diet. I would encourage anyone looking to re-boot/improve there health to consider keto, with a plant-based/flexitarian approach.

Note – Two books that we have both found really helpful on our journey have been Pauline Cox’s Primal Living in a Modern World and Keto Diet by Dr Josh Axe.

Have you tried the Keto Lifestyle, have some tips to share or want to know more about our Keto Journal of discovery? Pop us a comment in below.

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Keto…where do I start?

Keto…where do I start?

Keto...where do I start? Pauline Cox

Keto…where do I start?

Thank you to Pauline Cox BSc MSc from Sow & Arrow for this super blog, Keto…where do I start? Over to you Pauline!


You’ve heard the buzz around keto, you’ve seen friends who have shrunk before your very eyes, proclaiming the brilliance of butter and the lavishing praise on lard…but really, is it safe? Where do you start?! Is this fat-fest all it’s cracked up to be. Or is it just another Atkins dressed up with a little science.

Keto for weight loss

Let’s be frank, most people want a way of eating that allows them to have their cake and still fit into their super skinnies…well, when we work with the principles of the body that govern our cellular physiology, having your cake and eating it becomes a way of life.

Whilst weight loss is a focus for many individuals, it becomes a by-product, a symptom of eating well (if you have weight to lose). It no longer becomes the focus but the added bonus!

How does your body lose weight with Keto?

Your body will use two forms of fuel to create energy, carbohydrates and fat.

Fat for Fuel

Energy is needed by the body for two functions. To drive cellular function and to repair and replenish cells. Poor energy production will therefore result in either poor cellular function (sluggish, lacking in energy) and premature aging (cells cannot replenish or replicate appropriately and become damaged) or both.

‘The quality of your life comes down to the amount of sugar versus the amount of fat you burn over a lifetime. The more fat you burn as fuel, the healthier you will be. The more sugar you burn as fuel, the more disease-ridden you will be and the shorter your life will likely be.’ Dr. Ron Rosedale MD

Oh sweetie, choose me!

Your body will always choose to burn sugar over fat when both carbs and fat are present in a meal. We don’t have a sound understanding of why. But some scientists have hypothesised that it to ensure that the damaging effects of sugar are removed from the body as rapidly as possible. The body is far happier and works much more effectively using fat for fuel, with sugar being our back up, emergency choice of fuel, more of an occasional source of fuel. The problem is, we don’t use glucose as an occasional fuel…we eat it as our primary source of fuel. We are carb-junkies of the highest calibre. Eating more carbs now that in any other time in history and our health is reflective of that. This dominance of carbohydrates for fuel has turned us into expert sugar-burners. We have become dependent on glucose for fuel. Because glucose burns hot and fast, we need a continuous supply of it! Sugar-burners feel ‘hangry’ when you don’t eat, your glucose supply is running low and since your fat-burning machinery is rarely used your body demands that you give it more sugar, NOW!

As a sugar-burner you can feel dizzy, grumpy and lethargic without the sugar hit your body is demanding. Your body becomes so dependent on sugar for fuel, that without it you can feel like your mental wellbeing and physical energy just can’t function without it. You are an Olympic sugar-burner. One of the best. As a sugar-burner waking at night can be a regular occurrence (usually around 2-3am). Your blood sugar levels will be up and down even as you sleep because your body is seeking out its constant need for more sugar. It then turns to your muscles and bone to breakdown for fuel. Despite having plenty of fat to burn, your body is such an expert at burning sugar that it will breakdown lean muscle mass and ask it’s good friend the liver to turn it into glucose (which the obliging and very hard working liver does).

Fat burner

‘I want to lose weight.’ When you’re a sugar-burner, your body can breakdown muscle and the scales will approvingly tell you that yes, you’ve lost weight, especially if you’re on a ‘diet’ forcing your body to lose weight such as major calorie restriction or a ‘cabbage soup’ diet. We can shrink in size and yet remain quite flabby due to loss of our lean muscle mass. In losing muscle mass we reduce our metabolic rate, lose strength, stability and we become very prone to yo-yo weight gain. This is why losing weight is not a great objective! Losing fat and retaining muscle…now there’s a great goal!

Becoming a fat-burning machine, where you aren’t a slave to your metabolism, where you’re not at the mercy of plummeting blood sugars because you haven’t eaten for two hours. Eating in a way that doesn’t age you prematurely, that keeps your body energised, free from chronic illness, that supports mental wellbeing. A strong, muscular, flexible body that serves you well into your later years of life. In order to achieve this, we need to ditch the sugar-burning status and balance the metabolic hormones that govern our fat-storing, fat-burning capacity. This involves change. A new approach to fuelling ourselves and creating new habits. Eating becomes enjoyable but not a predominant force in your life. It doesn’t dictate your thoughts. You are free from the shackles of obsessing about food and its daily presence in your life. Food becomes a source of pleasure, true pleasure and not a source of lust and pain. Our relationship with food is complex, however, once we start working with our physiology, it can create a cascade of positive changes.

Chronic Carb-ivore

When we consume any carbohydrates- potatoes, bread, pasta, rice, oats, strawberry cheesecake, our body will very quickly dump the resultant glucose from the breakdown of that carbohydrate into the bloodstream. The potentially damaging glucose is enthusiastically mopped up from the bloodstream. Presented to the cells of the body to use for fuel. This sees us going from the dizzying heights our sugar high, to the plummeting lows of DON’T. TALK. TO. ME. UNTIL. I’VE EATEN.

After the glucose is ushered out of the bloodstream, any excess not taken into the cells to be used for energy or stored as glycogen is stored as fat. Yes, the excess sugar is stored as fat. Those wholegrain oats, the wholemeal toast, the browns bagels are all lumped into the same category, sugar. The left-overs of this carb-fest (of which there is plenty!) are conveniently packaged up for us to store as fat in our liver, around our organs, belly, hips, thighs and as circulating blood fats. The brain in the meantime receives a heady dose of bliss-inducing dopamine from this sugar high hit, hardwiring carbs as a rewarding way to eat.

It is not the fat in our diet that is making us fat…it is the carbohydrates. Don’t blame the fat for what carbs did!

High blood sugars are hugely damaging and toxic to the body. Keeping blood sugars regulated is a critical job. Orchestrated harmoniously by the liver, pancreas, thyroid, anterior pituitary gland and a series of hormones. Together they work interdependently in a systematic way that results in efficiently fuelling the body, with minimal damage and maximum efficiency. This system is not however a fail-safe system. This system was not designed to cope with the deluge of sugar that rushes into our bloodstream. Creating a tsunami of sugar highs on an almost hourly basis.

Fat-burner vs sugar burner

We have, at any given average time, one teaspoon of circulating blood sugars within our bloodstream. Keeping blood sugar levels steady is critical. Increases in blood sugar levels can have very damaging effects on the body. Clinical manifestations of this damage are seen through vascular damage, damage to nerves, poor wound healing, damage to the eyes, coronary artery disease, cerebral vascular disease and kidney disease.

Insulin, an extremely important hormone, plays a crucial role in the regulation of blood sugars. Produced by the pancreas, it will work diligently under acceptable working conditions. Mopping up rising levels of blood sugars and ushering it into cells to be used as fuel. This works well when we encounter the occasional blood sugar surge, however, this efficient system can fall foul to the continuous deluge of sugar experienced with our carb-laden diets.

Keto…where do i start?

As chronic carb eaters, the working conditions for insulin become unacceptable and like a disgruntled employee, insulin becomes resistant, it stops being as efficient at ushering blood sugar out of the bloodstream and into cells. More and more insulin is required in order to achieve the same outcome. The cells become less accepting of the increasing amounts of glucose being presented to them. The once efficient system of mopping up surges of blood sugar, finds insulin becoming increasingly resistant and the cells less sensitive to insulin uptake. This insulin-resistant stage is the stage preceding type II diabetes. The result of which is more glucose becoming available to be stored as fat. Insulin is a fat-storing hormone, so when insulin levels are high, the body is encouraged to store fat and not burn fat. Insulin is a roadblock to becoming a fat-burner. Let me say that again, in the presence of insulin, fat burning is put on the back burner, you remain a sugar burner.

What adds insult to injury is the fact that we are being advised to eat so many carbohydrates as part of a healthy, ‘balanced’ diet.

Balancing out our metabolic hormones is absolutely key in order to restore normal blood sugars, insulin sensitivity, hunger levels, burn body fat and improve physiological function at a cellular, organ and individual level.

Your fat-burning buddy

Not being able to burn fat…now that will make fat.

Eating a diet rich in good fats and low in carbohydrates is key for normalising leptin (our hunger hormone) and insulin sensitivity. Eating fat will not produce a spike in insulin, neither will it produce a spike in leptin, in fact is will supress it. Eating fat will help you burn fat.

So where do I start?

Swapping carb-heavy foods such as pasta, for low carb, healthy options such as courgetti, soya bean pasta, Bare Naked Pasta or cauli-rice, swapping bread for healthy keto breads and gluten-free, low carb breads…and dropping the sugar!! Creating a Primal Pantry and a Primal Fridge bursting with and delicious and healthy foods that will satisfy as well as drive your fat-burning mechanics!

For more information on how and why to follow a healthy ketogenic diet, one that will improve liver function, restore gut health and improve brain function as well as boosting fat-burning, order a copy of Primal Living in a Modern World. or join one of the courses at Sow & Arrow with Pauline – courses.

Have you enjoyed finding out more about Keto….where do I start? Leave us a comment below.

We have some delicious keto snacks that can keep you going, yummy Organic Hazelnut Praline Bars and more. Check them out below.

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Creating a nourishing haven at home

Creating a nourishing haven at home

Creating a nourishing haven at home

What do we mean by, creating a nourishing haven at home? With Winter in full effect at the moment we’ve been concentrating on making our homes as cosy as possible. Lighting up little corners with fairy lights and candles, we love the Coppertop one that we chose for our Haven At Home Box, have you seen it? The scent of these candles had made the office smell fantastic too! Creating a nourishing haven at home means making your home somewhere you feel you can slow down, calm down and wind down.

Slow down

We all have different ways of slowing down and the idea of a slower lifestyle is one that’s become more popular. Especially in the world we currently live in. Taking time to nurture yourself and to do things that actively make you slow down is a great way of nourishing yourself. Hobbies, crafts, reading, or sometimes simply just being in your space. 

We also love to embrace the concept of slow cooking as we slide from Winter to Spring, making the most of the colder weather to enjoy stews and soups. Cooking ingredients slowly at a lower temperature helps to preserve the nutrients that are often lost when food is cooked at high temperatures. A winner while we’re all trying to up our nutrition game! Try making our colourful antioxidant packed rainbow roasted carrot salad. Or follow Ellerie from the team and get on board with vitamin packed soups like our creamy brassica soup.

Calm down

Everyone calms in different ways, for some it’s a cuppa and a macaroon or two. For others it’s a walk in a rain with the promise of a warm bath when you get home. We all agree at Nourish that scents can make all the difference and we love a candle on our desks, somehow it just all makes it seem a bit calmer!

Creating a nourishing haven at home while mid building work hasn’t been easy for Kate S from the team. Making just one small space truly calm has been a lifesaver. With a rug for cosy toes, candles for soft light and a blanket or two to keep the chill off, she’s found a way of creating calm in all the havoc.

Kate D from the team brings the inside in to help her be calm and centred. While outside starts to lose its greenery she greens up the inside with houseplants. Houseplants have some pretty stellar abilities when it comes to oxygenating your space and creating a sense of calm, or indeed one of energy! Check out more on what houseplants would suit you at BloomBox

Creating a nourishing haven at home

Wind down

When you’ve had a busy day and wow, Ineke has had some busy days while we’ve been fundraising, winding down is an essential part of the day. Ineke loves to surround herself and her family with soft lighting, fairy lights to warm up dark corners and cushions to snuggle into on the sofa. Don’t want to hang fairy lights just yet, why not pop a string or two of battery ones into a big vase for an instant pretty corner? These mini star ones from The White Company are gorgeous in a vase or twisted around some willow for a gorgeously simple decoration. 

Trying a new wind down technique is sometimes a great way to start a new habit, bored of yoga? Maybe try something new like Qi Gong? Qi Gong is a lovely way to move, breathe better and to centre yourself. Take a look at this beginners YouTube video to learn more.

Of course being a tribe of foodies we couldn’t help but add that one of our absolute favourite ways of winding down and creating our nourishing haven at home is with a cup of something warm and a macaroon, slice or bite! 

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