Curry’s are very much a part of my culture, and I’ve got to admit I much prefer vegetable based ones these days as they have so much flavour and added goodness.

Good food that tastes good too.

This dish came about rather randomly, as it’s not made in the traditional way.  I had a whole load of root vegetables that needed to be cooked, and so in the oven they went, without much thought of what I was going to do with them after. I had to make something for my 11 month old, and had some chickpeas in the larder, and thus decided to make a curry with it all.

This is the grown up version with more spice and added salt (although if you wanted to make it for the kids I usually just add a pinch of turmeric and some ground cumin for flavour).

If you can manage to wait, let the whole thing sit for a couple of hours (or even better, overnight) as it tastes even better when all the flavours have soaked in.

Ingredients:

• 2 x 400g tins of chickpeas, rinsed and drained, with any loose skins removed and discarded
• Selection of sweet potatoes, carrots, parsnips and sweet red peppers, diced (2 of each will suffice)
• 1 large handful spinach, washed
• 2 large cinnamon sticks
• 1 large red onion
• 2 garlic cloves, peeled and minced
• 1 inch root ginger, minced/grated (top tip – In the supermarkets you can find frozen cubes of garlic and ginger – I always have these to hand)
• 1 tsp mustard seeds
• 1 teaspoon cumin seeds
• 2 tablespoons medium curry powder
• Pinch of ground turmeric
• 1 tablespoon chilli powder (or adjust to suit your tastes)
• 1 tablespoon ground coriander powder
• 1 tablespoon ground cumin powder
• 1/4 – 1/2 litre vegetable stock (depending on whether you like your curry thick or runny – I prefer mine on the thicker side)
• 2 tablespoons chopped tomatoes (tinned or fresh)
• Salt to taste
• 2 tablespoons coconut cream
• 2 tablespoons chopped fresh coriander (to serve)

Method:

1. Preheat the oven to 180°C
2. Place the vegetables on a baking tray, drizzle with olive oil and season with salt and pepper.  Roast for 30-40 minutes or until tender (watch they don’t burn!)
3. Whilst the vegetables are roasting, heat a little olive oil in a medium saucepan over a low/medium heat and add the garlic, ginger, mustard seeds, cumin seeds, cinnamon sticks, onion and stir continuously until the onion is translucent
4. Add the chickpeas, tomatoes if using and the remaining spices and stir to coat.  Let the spices cook for a couple of minutes
5. Add the vegetable stock and simmer for 20-30 minutes (you can gently ‘mash’ the chickpeas with a potato masher to soften them a little, which also helps the chickpeas absorb the flavour of the spices. Taste and adjust seasoning as required
6. Add the roasted vegetables once they are ready, add the spinach and let simmer for 5 minutes (you don’t want them to simmer for too long otherwise they will over cook and go mushy)
7. Turn the heat off, stir in the coconut cream, top with coriander and serve.

I can happily eat this on its own, but it would also work well served with some cauliflower pilau rice, or good old fashioned brown rice. Enjoy.

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The New Year is the perfect time to start afresh, especially with your eating habits that may have gone slightly awry over the last few weeks.

It’s always such an excessive time isn’t? There’s no other season that makes it ok to stuff your face. But that’s life, and it’s always about balance, so I hope you’ve had a good time doing it!

That said, it’s always nice to get back on track as there’s only so much one can consume in those quantities, so if you’re feeling the after effects of the festive season (I know I am!) then a few simple changes can really help you to feel back to your perky best.

This isn’t about making drastic changes, although if that’s what you fancy, then go for it.  This is more of a quick way to help your body cut down on any excesses, aid detoxification, reduce any sluggishness and to give you more energy.

1. Sip smart

Swap your morning latte for a cup of antioxidant rich green tea, a cup of hot water with lemon or a green juice/smoothie.

Whilst caffeine can give you a superficial boost, it actually places a stress on your system leaving you feeling drained and craving more caffeine for another boost of energy.

It’s a vicious circle. Hot water and lemon is a common cleanser, and a green juice is packed full of nutritious vegetables, helping to restore diminished nutrient stores.

Dehydration is likely so remember to keep sipping on water throughout the day.

2.  Reduce your sugar intake

Alcohol, cakes, chocolate, mince pies…  December is packed full of them and eventually they will zap your energy (as well as becoming addictive).

You need to come off this sugar rollercoaster by cutting these out.  Your digestive system, skin and energy levels will thank you.

3. Think clean, lean and green

Tis the season of heavy, rich and unprocessed foods.  Give your body a break by avoiding these (including red meat and wheat) and stick to whole, natural and unprocessed foods.

Smoothies like this and soups are a great alternative to heavy meals and provide your body with a much needed nutritional boost.

Alternatively, lean meats, poultry, fish, leafy green vegetables, brown rice and quinoa are always a good bet.

4. Stick to 3 meals a day plus 1 snack

Eating constantly throughout the day with little break places a HUGE burden on the digestive system.

If you are constantly metabolising food it leaves little time for any other essential functions like detoxifying, cleansing, recovery and repair.

Sticking to a schedule of three meals plus a snack or two allows your body to be able to fully digest your food and concentrate on the other important functions as well as healing.

5. Move your body

This doesn’t have to be a super intense workout (although it won’t hurt if you’re up to it!), as your body might require something a bit more gentle, but anything to get the heart pumping, muscles moving and blood really circulating.

Sometimes moving in a restorative way like yoga, hiking or cycling means you’re able to release tension from your body in more restorative way, aiding recovery and repair.

6. Sleep well and often

It’s likely you’ve been burning the candle at both ends and the cost of this is always sleep.  Even if you have been sleeping longer hours, consuming alcohol means that the quality of your sleep is compromised.

Get to bed earlier, switch off from technology and get some much needed R&R.

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The best way to combat dry skin is through your diet.

I’ve said this before in my clear skin post but the skin really is a mirror reflection of what’s being put in your body (or isn’t!).

I must confess, my diet hasn’t been the absolute best recently, and it really shows.  I feel constantly dehydrated despite drinking loads of water.

So, what is one to do?

1. Hydrate from the inside out

This seems like a no-brainer but time and time again I see that most people aren’t sufficiently hydrated, signs of which include increased thirst, dry mouth, dry skin, dark coloured urine and headaches.

Liquids:

Water

Water is always your best bet when it comes to meeting your body’s quota for fluid.  Try and avoid tap water which is full of chemicals and hormones and opt for filtered water, or even better mineral water in glass bottles.

If you find plain water a little bland, try adding a squeeze/slice of lemon, lime or orange for added zing.

Coconut water

Coconut water is as popular as ever and can help to hydrate due to its rich content of potassium, sodium and chloride.  Be careful of drinking too much though as it does contain sugars.

Smoothies

Smoothies can be a great way of boosting your vitamin and fluid intake, however can contain a lot of sugar especially if using lots of fruit, and can therefore be quite acidic.  Try adding water rich (and low sugar) vegetables such as cucumber, celery and iceberg lettuce for a super hydrating green smoothie.

If adding fruit, watermelon, grapefruit, strawberries , kiwi and oranges are a good bet.

Foods:

Even if you are drinking sufficient amounts of water you skin can still feel dry and dull.  That’s why it’s so important to eat well too.

As well as celery, cucumber and lettuce, other hydrating vegetables include courgette, green cabbage, cauliflower, aubergine, carrots, peppers and spinach (spinach is my personal go to for adding to smoothies) so consuming these on a regular basis can really help to hydrate the skin from the inside.

In order to keep your skin supple and firm to need to consume sufficient Vitamin C and Zinc to support collagen and elastin production.

Omega 3 fatty acids can also help to keep your skin supple and smooth, so increase your intake of salmon, mackerel, avocados and flaxseeds.

2. Avoid Toxins

Winter skin is a lot more delicate, so be gentle with your skin care regime.

Choose gentle cleansers and moisturisers designed for sensitive skin (I prefer to use oil based cleansers such as the Shu Uemura Anti/Oxi Skin Refining Anti-Dullness Cleansing Oil – phew, that’s a mouthful!).

Dietary toxins can be found in processed foods, foods containing pesticides as well as artificial flavours and preservatives, sugar and soy.  Stick to whole, unprocessed and organic foods wherever possible.

Environmental toxins can also be found in cigarette smoke as well as pollution, both of which have drying effects on the skin.

3. Use DIY masks

I’m a big fan of homemade masks.  Cheap and easy to whiz up these can really help provide added moisture.

Ingredients like avocado, almond oil, jojoba oil, yoghurt, honey, banana, oats and coconut oil are a great start. Mix together a few ingredients using an oil base, leave on for 30 minutes and wash off to leave your ski refreshed and hydrated.

The post How to Keep Your Skin Glowing & Hydrated in Winter appeared first on Neema Savvides | Fertility Nutrition.

1. Vitamin D

This is a bit of a no brainer.  With reduced day light our exposure to the sun is greatly diminished.  Many people become deficient in Vitamin D as the sunlight in Winter is inefficient to stimulate the production of Vitamin D in our skin.

As this essential Vitamin is crucial for our immune systems as well as our mental health and moods (if you suffer for SAD then stocking up is especially important) it’s imperative to replenish sources.  Good dietary sources include oily fish and dairy products, or you can take a spray/supplement.  Look for a dose of at least 5000 iui of active Vitamin D3.

2. Zinc

Zinc supports the liver and as it is an aniti-viral mineral, helps to support the immune system helping to prevent colds.  It’s great at protecting the skin too.

3. Echinacea

A Winter staple in my house, I take herbal tincture at the first sign of a cold to help prevent its onset.  Whilst it has a ‘distinctive’ (read, not very nice) taste, it has antibiotic properties and is thought to boost the number of infection fighting white blood cells.

4. Essential fatty acids

Deficiencies of Omega 3 fatty acids have long been linked to depression and more specifically, SAD due to its serotonin boosting properties. As an added benefit  omega-3 fatty acids in fish oil capsules can also benefit your hair, making it shinier and stronger. Omega-3s are a healthy fat, helping to reduce skin dryness that can lead to dandruff or an itchy scalp. My favourite is Eskimo Brain Sharp by Nutri.

5. Garlic

Not only does it ward off Vampires, but garlic is known to ward off colds and in a recent trial the active ingredient in garlic, allicin, was shown to help ward off colds and alleviate flu symptoms.

Garlic can be taken in powdered capsule, oil capsule, liquid extract or fresh cloves.

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