With everything flourishing around us, there is a renewed feeling of positivity and celebration as we prepare for spring. Ayurveda refers to seasonal routine as ‘Ritucharya’ - ritu means ‘season’ and ‘charya' means to move with or to follow. Adjusting our lifestyle and diet is recommended to keep us in flow with nature, adapting to the external and internal changes that are taking place at the junction point between the old and new.
What you can do to stay in tune with spring: Favour a diet that is lighter, drier and less oily. Avoid too much heavy and cold food such as ice cream and cheese. Reduce sweet, salty and sour tastes as they aggravate Kapha dosha Choose warm foods and drinks with a focus on pungent, bitter and astringent tastes which stimulate the taste buds and help to improve digestion Include lots of dark leafy greens to support the liver and kidneys along with radishes, asparagus and sprouts including sprouted beans - a wonderful and nutritious addition to soups, salads and wraps Garlic and onions also help to eliminate the damp remnants of winter Drinking ginger tea with lemon is uplifting and warming helping to expel mucus and soothe colds. Herbs that are useful in spring include ginger, black pepper, turmeric and cumin. Ease into your morning with a simple yoga routine. Sleeping in aggravates Kapha dosha resulting in feeling sluggish throughout the day. Awake with the dawn instead to increase your sense of vitality. Take a few minutes to inhale and exhale mindfully with your focus on your breath. Write in your journal to clear your thoughts, making space for new ideas to flourish. Sort through a cupboard, recycle and re-organise, you’ll feel so much lighter! Previous Event:  Check out Supernal Online Magazine
The information in Nourish Notes is for educational purposes only and is not intended to treat diagnose, prescribe or heal any health condition or to replace standard medical treatment or advice.
Making ghee at home in my kitchen has become a regular ritual that provides a rich source of nourishment for the whole family. This golden clarified butter offers so many health benefits whilst also being a versatile kitchen staple. You can experience making your own clarified butter with this simple recipe. It may soon become a regular ritual for you too.
What are the benefits of ghee?
How to make your own Ghee... Simple and inexpensive to make, the process of simmering the butter at a low temperature will create a lovely nutty aroma to your ghee. Once sealed in the jar there is no need to refrigerate - keep out of direct sunlight and it will keep fresh for up to a year. Always use a clean spoon each time you use your ghee. Ingredients: The following recipe uses 500g of Organic unsalted butter.
Ways to use Ghee
CLASSES ARE HELD AT THE PURPLE DRAGONFLY 256 Yarra Street Warrandyte Victoria 3113 To register call: 03 9844 5294  The information in Nourish Notes is for educational purposes only and is not intended to treat diagnose, prescribe or heal any health condition or to replace standard medical treatment or advice.
It can be the little things that light us up and make us feel nourished... The daily habit of checking in, quietening our minds and listening to what we really need, can go a long way in helping us to feel centered instead of scattered, fulfilled instead of running on empty. Ayurveda teaches us the art of self care and how to be in tune with the rhythms of nature. We can learn to replenish, through supportive lifestyle choices for our own unique dosha, choosing nourishing food and drawing upon the foundation of our daily routine. What are the little things that ‘light you up’ and make you feel nourished throughout your day?  You could enjoy a simple morning walk, breathing in the fresh air, or write in a journal to clear your thoughts. Meet up with family and friends or go shopping locally for the freshest ingredients and connect with your community. Do or say something kind to show that you care. Make the time to relax and unwind at the end of your day with a soothing bath... I am always in awe of how a change of scenery can also work wonders to lift our spirits and renew our vitality in unexpected ways. Whether it be through taking a holiday, a short weekend break or just factoring in some space during the day to reconnect to what is important to you. Replenishing is a necessity for us all to feel at our best. Restorative Mung Bean SoupWarm and satisfying for Autumn ... This soup was inspired by 'Kicharee' which traditionally includes basmati rice. This is a slightly lighter alternative whilst still capturing that deeply nourishing taste. Mung beans are full of protein,and when cooked with digestive enhancing spices, provide both restorative and cleansing benefits.
From My Garden: Sage
Benefits of Sage:
Caution – Avoid if pregnant and for nursing mothers. Do not use if you are experiencing conditions of dryness.
The information in Nourish Notes is for educational purposes only and is not intended to treat diagnose, prescribe or heal any health condition or to replace standard medical treatment or advice.
Have you noticed how time seems to speed up during all of the excitement of festivities and celebrations at this time of year? When we become busier than usual, making the time for relaxation can be essential for our wellbeing. Even the thought of the word 'relaxation' can prompt us to take a deep breath and exhale. Just a few minutes a day spent in nature can help quieten a busy mind, release tension and enable our energy to flow more freely.
Pitta – being near water helps to soothe and cool the heat of the fire element. Walking by a river or lake helps you to cool down and restore a sense of calmness. Kapha – walking in fresh air helps to lighten and stimulate the heavier qualities of the earth and water elements. If you feel sluggish or lethargic this can help you to feel more energised. You don't have to travel far to connect to a beautiful spot in nature. You'll discover that your own garden or backyard can provide a place to unwind and sit quietly for a while.
From My Kitchen... Decadent Red Velvet Delights These decadent truffles are made with the richness of cacao and the goodness of beetroot which provides a rich nutritional boost, vibrant colour and amazing taste!
Method: Place all ingredients into your food processor and blend on high speed until the mixture is smooth. Place in a bowl in the fridge to firm for about 20 minutes. Use your hands to shape into truffle sized balls then roll in the extra cacao for coating. Best served chilled. From the garden...
In my previous Nourish Note the photo of the raspberry bush looked very different - just completely bare sticks! Now there is an abundance of leaves and fruit. What a pleasure to start the day picking fresh juicy raspberries straight from the garden to the kitchen table. Benefits of Raspberries:
Ayurveda and Relaxation Workshop
Wishing you joy, health and happiness for the New Year! The information in Nourish Notes is for educational purposes only and is not intended to treat diagnose, prescribe or heal any health condition or to replace standard medical treatment or advice.
Choosing a new recipe or two is one of my favourite things to do. I like to include them with my tried and trusted staples when it comes to planning the weeks' meals ahead. The added benefit of being organised is the wonderfully calming affect this has for Vata dosha - especially when the week gets busier! I also like to make sure I have some lighter options on hand to share with family and friends. "Vata benefits from the regularity of routine which helps to keep the lightness of the air elements grounded and soothed." Whilst regular snacking is not recommended in between meals in Ayurveda, enjoying the occasional healthy snack or a light meal is a far better alternative than reaching for packaged, highly processed foods. The key is to plan ahead so that you can make guilt-free choices from fresh, seasonal ingredients to sustain your energy levels. Here are some recent light and tasty recipes from my kitchen that are simple to make. My home-made Veggie Delights.... These little veggie balls are delicious as a healthy snack or served, as you see here, with Oak Leaf lettuce and dips as a nutritious light meal.  Ingredients:
Method: Roast the granulated cauliflower in a moderately hot oven until lightly golden and fragrant. Place all remaining ingredients in a bowl and combine with the egg (if using). Season well. The mixture will be quite wet. Form into bite sized balls. Place on baking paper on baking tray and roast in a moderately hot oven for approx. 20-30 mins or until golden brown and firm. Turn occasionally whilst roasting.
Mixed Veggie Crisps These are so easy to make and their vibrant colours and crunch make them irresistable!  Ingredients:
Method: Pre-heat the oven to 200°C Finely slice the vegetables and mix thoroughly with the oil. Season with the salt and spread the slices out evenly on baking trays. Bake until crispy and golden for approx 15 -20 mins. Since these crisps are dry and light, they are fine in moderation for Kapha dosha. Pitta can reduce the salt and Vata will benefit from having them with the moist dips from the above recipes.
From my garden....
Now that Spring is here what will you be growing in your garden?  The information in Nourish Notes is for educational purposes only and is not intended to treat diagnose, prescribe or heal any health condition or to replace standard medical treatment or advice.
From My Garden...
Easy Homemade Tomato, Sweet Potato and Garlic Sauce
This is a great example of a comforting winter dish using seasonal root vegetables, fresh herbs and warming spices to keep us cozy and nourished during the cooler months. It should be noted that these ingredients are Pitta promoting, so those with a high Pitta dosha should use them moderately. New Workshops Coming Soon...
The information in Nourish Notes is for educational purposes only and is not intended to treat diagnose, prescribe or heal any health condition or to replace standard medical treatment or advice.
 Don't you just love the fresh start that a new year brings? Your first Nourish Note for 2017 begins with creating a calm and organised space in the kitchen, the central place of your home that can help to support your health throughout the year. Being prepared is a key factor in maintaining healthy food habits and there is no better place to start than in your kitchen. When our ‘space’ feels clear and organised we’re generally more inspired to spend time getting creative with our food and cooking. This helps to keep us motivated with our food choices and away from unconscious eating. So, how does being organised relate to our dosha? Your Vata dosha, which governs all movement through the mind and body, helps to express our imagination. Yet when we feel overwhelmed our productivity can come to a standstill. Being organised gives us the space to be creative in a relaxed environment. Here are some steps I use to help clear out the clutter and make room for inspiration... Make a start by:
Planning meals is well worth your time.
Next Ayurveda Foundation for Health Workshop  Join me at the Purple Dragonfly on Saturday 25 February from 1pm-5pm. 256 Yarra Street, Warrandyte Bookings essential: 03 9844 5294 Cost: $95. For further information click here The information in Nourish Notes is for educational purposes only and is not intended to treat diagnose, prescribe or heal any health condition or to replace standard medical treatment or advice.
Vata is governed by space and air, with qualities that are light and drying. When we fly there is an increase of Vata due to the pressure in the cabin, the plane's enclosed air conditioning system, and the fact that we are no longer on the ground. This can lead to experiencing the not-so-pleasant symptoms of dry skin, dry nostrils, and constipation. Luckily there are some practical ways to prepare for this so that you can arrive refreshed and ready to enjoy your holiday. Tips for Staying Nourished When You Travel  Before You Go
Arrive Refreshed
Depending on which part of the world you are travelling to, and which season you are entering, there are several other vital Ayurvedic tips that you can use. For a more detailed consultation, please feel free to contact me here. Workshop newsThank you to everyone who attended the most recent Foundation for Health Part 2 Workshop. For anyone interested in attending future workshops please leave your details here. Taking time out for exciting new changes...
The information in Nourish Notes is for educational purposes only and is not intended to treat diagnose, prescribe or heal any health condition or to replace standard medical treatment or advice.
Walking barefoot on grass -
Freshly picked from my garden:
With these fresh ingredients, I cooked this dish: Eggplant in fresh Passata with fennel seeds, sweet basil and chilli -simple to make and delicious to eat! Method:
This dish is good for Kapha dosha (stimulating) and in moderation for Vata. Increases Pitta dosha. Workshop News Thank you to everyone who attended the 'Foundation for Health Workshop' in March. An educational afternoon of Ayurvedic Self Care was enjoyed by all! If you are interested or curious about gaining a deeper understanding of Ayurvedic Self Care , you can find out more and book here. The information in Nourish Notes is for educational purposes only and is not intended to treat diagnose, prescribe or heal any health condition or to replace standard medical treatment or advice.
Being consciously aware of our daily habits can lead to healthy and fulfilling practices that sustain our well-being throughout the year. Being mindful of what we choose to include in our daily routine also helps to replace those habits that do not serve our best interests. Here are 3 practices to consider making part of your daily routine:
What will your daily practice be in 2016? How will this practice add value to your well-being? Herb in focus: Licorice Good for Vata and Pitta. Not to be used in excess for Kapha dosha
Try a licorice herbal tea when you: feel congested, have a sore throat/cough, feel depleted or in need of a soothing tonic. *Precaution - avoid if you suffer with edema, osteoporosis or hypertension Refresh with this simple mango smoothie on a hot summers day...
Workshop news... Would you like to learn more about looking after your health through Ayurveda self care? My next Foundation for Health workshop will be held on Saturday 5th March in Ferntree Gully...details and how to register can be found here. The information in Nourish Notes is for educational purposes only and is not intended to treat diagnose, prescribe or heal any health condition or to replace standard medical treatment or advice.
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