R E C I P E O F T H E W E E K

COURGETTE, KALE & MINT FRITTERS

We asked if you wanted the recipe and almost all of you said yes, so here you are! This is our favourite supergreen veggie fritter recipe (inspired and tweaked from the one and only Mr Jamie Oliver) - perfect for batch cooking and popping in the freezer for those lazy days when you want a quick and healthy dinner. They are super easy, completely delicious and full of all the good stuff. They are naturally gluten and dairy free (if you don't add the side of greek yoghurt to serve). Also delicious with a side of wild salmon too! 

Ingredients:

2 x chopped courgettes 

200g kale 

1 clove garlic 

2 x chopped shallots 

2 x chopped spring onions 

3 organic eggs 

Handful mint

Sea salt 

Natural coconut (Coyo is our fave) / extra virgin olive oil

Optional: 

Dollop of coconut / thick greek yoghurt to serve 

Toasted pine nuts 

Squeeze of lemon

Method:

  1. Chop up the courgettes into thin slivers / small pieces. Add the kale and chopped courgettes to a pan with coconut/olive oil to soften. 
  2. In a separate pan, fry the shallots, then add the garlic for the last minute once the shallots are turning golden. Take off the heat when cooked. 
  3. In a large mixing bowl, combine the greens, shallots and garlic. Add the chopped spring onions, chopped mint and sea salt. Whisk the eggs in a separate bowl and then add them to the green mixture. 
  4. Place a large frying pan on a medium heat and add a generous dash of coconut/olive oil. Once it’s hot, add the heaped patties to the pan (note: they may feel like they’re falling apart here, but once they start to cook, the egg will hold them together). 
  5. Once one side is looking golden brown, flip them over - this should be after approx. 2 - 3 minutes, until the egg is cooked through. 
  6. Add your choice of toppings: we love them with toasted pine nuts, a dollop of natural yoghurt and a squeeze of lemon. 
  7. Enjoy! 

Please do let us know if you make them and we'd love for you to tag us @maia.wellco so we can see your creations! Happy cooking :) 

M O V E M E N T by M A I A well co.

The body needs to move in order to survive, whether it’s through an active lifestyle or through exercise. Movement is linked to every function and process in the body, and the benefits are undeniable. Our bodies were built to move, not to stay sedentary in the way they can often be found today. Years ago, our basic needs would be met through movement, whether it would be hunting, foraging or fighting for our food, partners or against predators, and without the ability to move, our lives would be in danger. Despite us generally not having to physically fight for our partners or prey nowadays, the same principles still remain in that without movement, our health and wellbeing is compromised and can indeed be at risk. 

Movement is critical in maintaining the function of our bodies in their entirety, everything from the functioning of our heart, our joints, our muscles and our brains. In terms of our physical wellbeing, movement helps with the maintenance of our cardiovascular health, bone density, immune function, weight management, digestion, joint and muscle functioning, whilst supporting the prevention of chronic diseases such as osteoporosis, metabolic disease and diabetes. 

Equally as important is the benefit of movement upon our mental wellbeing. Movement influences our mood, thoughts, feelings and impacts the runner workings of our brain. It can even be thought of as a meditation in motion. When we move our bodies, for example during mindful movement practices such as Pilates or yoga, we are wholly focusing our minds and our bodies on the movements we’re engaging in and our breath work. We are empowering ourselves with increased energy, strength and vitality, whilst encouraging blood and oxygen to flow around the body and to our brains. This creates those feel-good hormones known as endorphins, leading to increased happiness and decreased stress, tension and anxiety.

The world of movement and exercise can often revolve around aesthetics and weight loss, which can lead to feelings of fear, apprehension and judgement. However, we must remind ourselves that we are all unique; we have different lives, careers, backgrounds, genetics, heritages, bodies and minds, and what works for one person may not work for another. In the same instance, one persons goals or reasons for their choice of movement may be different to those of another person and these should not be compared or competed against. Whatever exercise you do, remember to do it for you - listen to your body, be perceptive of how it makes you feel and most importantly, enjoy it.

Welcome to the MAIA well co. Blog

Hello and welcome to the MAIA well co. blog. This is a space to share updates and news on all the things we love, including healthy recipes, pilates, wellness travel, events and any ideas or recommendations of new healthy restaurants, gorgeous studios or other lovely places to visit in London and around the world. 

We’re in mid-March and it’s been snowing this week (I mean, really?!), so I thought I’d share one of my favourite healthy, nutritious and delicious snack recipes which you can enjoy warmed up with a cup of your favourite tea by the fire. Many of the ‘healthy’ snack bars you may find in supermarkets are often filled with hidden sugars and other unnecessary ingredients, so as always, we recommend making your own at home so you know exactly what’s inside them. And these take only 5 minutes to prepare so no excuses! Hope you like them and as always, we’d love to hear your feedback. 

Now, before we go into the recipe, I wanted to share a few details of our first MAIA well co. Pilates event! 

 

SAVE THE DATE

Monday 30th April, 6-7pm. We will be running a balancing and restorative Pilates class in a secret location in central London. There will be plant based elixirs to enjoy after the class, healthy nibbles and some natural face masks to take home with you. There will be very limited spaces available, so make sure you put the time in your diary and we will be announcing tickets on our Instagram page soon (@maia.wellco). 

Onto the recipe... 

 

CHIA AND COCONUT GRANOLA BARS

Ingredients (to make 14 oat bars): 

180g oats (I use Waitrose Dutchy organic whole rolled oats)

1 banana (large)

2 tbsp chia seeds

75g shredded coconut

2 tbsp runny nut butter (recommend Pip & Nut) 

75ml coconut oil

Pinch of sea salt

Half tsp ground cinnamon

Handful of chopped walnuts (optional)

 

Method: 

  1. Preheat the oven to 180 degrees C. Melt the coconut oil on the hob until it turns to liquid. In the meantime, chop up the banana and mix/blend in food processor to form a paste. 
  2. Mix the banana paste with the oats, chia seeds, coconut, cinnamon and sea salt so all the oats are evenly coated. 
  3. Add the melted coconut oil to the oat mixture and mix, again ensuring all oats are coated. 
  4. Mix in the nut butter (I use the Coconut & Almond butter from Pip & Nut for a bit of sweetness). 
  5. Line a baking tray with coconut oil and then pour in the mixture, pressing it down flat so the flapjacks are approx. 2cm in height. 
  6. Put the tray in the oven for approx. 20-25 minutes - you want them to go a nice golden brown colour, so keep an eye on them and leave in the oven for longer if required. 
  7. Let them cool down and cut into granola bar size. 
  8. Serve with a drizzle of nut butter on top and enjoy!