AUTUMNAL HALLOWEEN RECIPES, PART ONE

To celebrate National Vegan Day on 1st November, we wanted to share some of our favourite Autumnal vegan recipes with you. We’re all about eating seasonally at MAIA well co. and so whilst it’s getting chillier in the air and with Halloween behind us, what better time to create some delicious recipes using all the left over pumpkins and other Autumnal vegetables to keep you nourished from the inside out.

Alongside other bright orange vegetables such as carrots and squash, pumpkin is a wonderful source of beta-carotene, which is a precursor nutrient to vitamin A needed to support the functioning of our immune system, maintaining healthy skin as well as helping our vision. The first recipe is our favourite warming Autumnal soup with roasted pumpkin, turmeric, coconut, basil and toasted chickpeas. We hope you enjoy it! Please tag us @maia.wellco in any of your creations and happy cooking.

ROASTED PUMPKIN SOUP WITH TURMERIC, COCONUT, BASIL AND TOASTED CHICKPEAS

Ingredients: 

Serves four

Pumpkin x1

Chickpeas x1 can

Coconut Milk x1 can

Ginger (small 1cm cube)

Chilli (to your taste)

Basil (small handful approx. 10 chopped leaves)

Turmeric x2 tsp

Stock approx. 1 litre 

Garlic x3 cloves

Onion x1 

Cumin (small pinch)

Curry Powder x1 tbsp  

Coconut oil x1 tbsp 

Sea salt and freshly ground black pepper


Method: 

  1. Cut up the pumpkin into chunks and place on a baking dray. Drizzle with olive oil and put in the oven at 180 degrees. Roast until golden brown (approx. 1 hour). 

  2. On a separate tray, roast the chickpeas with some sea salt, a pinch of cumin and chilli flakes in the oven at 180 degrees until golden brown (approx. 20 mins). 

  3. Chop up the onion into small pieces and in a separate pan, cook until soft. Add the curry powder, turmeric, ginger and garlic. Add to large soup pot when all mixed together and golden. 

  4. Add the coconut milk and stock to the onion and spice mixture. 

  5. Once the pumpkin is golden brown, add to the soup mixture. Keep a few roasted chunks of pumpkin to the side to add at the end. 

  6. Using a handheld blender, blend until smooth or to your preference. 

  7. Add the roasted chickpeas and pumpkin on top to serve. 

  8. Enjoy! 

WELCOME TO SEPTEMBER 

 

With the incredible UK summer we’ve had this year coming to a close and the long bank holiday behind us, it’s almost September which means back to school or back to work for most of us after some relaxing time off. I’m definitely a summer girl - I love waking up when its light, spending long evenings outside without layers of clothes on and everyone seems happier when the sun is shining! 

At MAIA well co., we’re not about extremes. We aim for balance with our approach to everything - food, drink, exercise - and believe everything should be enjoyed in moderation. So whilst we don’t advocate a ‘new you’ approach at the start of September, we know from our friends and clients that having some well deserved time off in the summer means that getting back into healthy habits in September can be a bit of a challenge. We want to encourage you with simple strategies and helpful tools that we hope will ease you back into your routine so we’ve put together our top tips to guide you in doing so and as always, do let us know how you get on - we always love to hear your feedback. 

  1. Find a workout buddy. It’s hard enough waking up in the dark as we approach the colder winter months, but having a partner to get you out of bed and encourage you to go along to a fun class together is half the battle. So find someone - a friend, colleague, partner, family member - who has a similar goal or focus as you and use each other as a little bit of motivation along your journey. 
  2. Get moving in the mornings. We are all unique and of course, what works for one person may not work for another. However, morning workouts can be highly effective for many reasons. Starting off the day with a bit of movement will not only help you feel energised for the day ahead, but it also encourages a healthy attitude towards food and drink for the day as well. Long days at the office can be tiring, especially when it starts to get dark, cold and all you want to do is get home to comfy clothes by the fire so getting it done in the morning means you can enjoy your evenings and rest. If you are definitely not a morning person, then we’d recommend doing more gentle forms of movement in the evenings such as Pilates or yoga and save the higher intensity ones for the mornings. As expert nutritionist Clarissa Lenherr says, "high intensity exercise raises our cortisol levels, the hormone that is released when the body is under stress, so if you’re struggling to get to sleep after a late evening workout, this might be just why".
  3. Tune in and listen to your body. This is one I know many people find challenging, as there is a mindset that the harder we push, the faster the results will be. However, sometimes this can be counterproductive. Sometimes we are energised and have the ability to challenge ourselves, other times our minds and bodies are exhausted and a deep stretch, some rest or a bit of gentle exercise such as walking, Pilates or yoga is just what you might need. Rather than putting unnecessary stress on your body, try and tune in and listen to what its telling you. A big sleep might be just what you need in order feel your best and most energised for the week ahead. 
  4. Bring the workout to your office. We’re huge advocates of wellness in the workplace, as we know just how challenging it can be to get enough time for a workout during a busy working day, plus the commute of getting there and finding time for lunch. Why not suggesting to your boss to run a weekly class in one of your office meeting rooms? These can be 45 minutes long and allow enough time for lunch too without inhaling it at your desk in two minutes! At MAIA well co. we offer corporate Pilates classes, so please get in touch if you’re interested. More information and previous clients can be found here.
  5. Treat yourself. Whatever type of movement you choose to do, it’s important that you feel good doing it. Just like you look forward to dressing up for a night out in a new dress, owning some nice activewear can make you feel equally as amazing and look forward to your workout too! Our favourite activewear brand is Varley and their two piece sets are just gorgeous. Sweaty Betty also have some lovely pieces this season - we are in love with this floral set here
  6. Me time. Grab yourself a diary and schedule in some time for yourself each week - our favourite are from Papier, they have the most beautiful prints and you can customise them too. Whether you use this time for meditation, walking, stretching, Pilates, classes or the gym, having time scheduled in for yourself means you will be more likely to commit to it. Treat it like you would treat a meeting - its a non-negotiable time you take for yourself. My clients often find that planning their exercise schedule on a Sunday for the week ahead means they are more likely to commit to it and always feel better for it, which is the most important of all.
  7. Last but not least: Nourish not Punish! No matter if its yoga, Pilates, running, HIIT, boxing, weights, dance, barre… or anything else that you enjoy, your body deserves to be thanked for allowing you to challenge it in whichever way you choose to. And just because you’re working on your health and wellbeing, this doesn’t mean you need to live off cabbage soup and dry rice cakes. Our bodies need the right fuel and our favourite way to do this in the winter months after some kind bodily morning movement is our creamy coconut soaked overnight oats, topped with soft cinnamon roasted rhubarb, Pip & Nut's runny almond butter and toasted caramelised walnuts. It’s super simple, you can batch make it for the week ahead AND prepare it the night before. See recipe below.

Finally: to ease you back into getting your body moving this September, we’re offering all our readers two for one on our private Pilates classes. For anyone struggling with getting back on track with the health and wellbeing and are looking for support, we are also offering free health consultations for our readers too. To enquire or find out more information, please email zoe-maia@maiawellco.com and we’d be happy to help you on your journey to a happy, healthy mind and body.

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CREAMY COCONUT OVERNIGHT OATS WITH RHUBARB AND TOASTED WALNUTS

Ingredients:

1 cup whole rolled oats (Dutchy Organic are our favourite)

Half cup coconut milk

Half cup oat milk (we love Oatly)

Coconut shavings (optional) 

Walnuts 

Raw honey

Coconut oil

Rhubarb 

Tbsp almond butter (Pip & Nut gets our vote)

Cinnamon (optional)

Dash of water 

Method: 

  1. Before bed, pour the milks into your cup/bowl of oats, add the coconut shavings (optjonal) and mix together. Make sure that the milk is slightly over flowing the oats and feel free to add more milk to suit your taste.
  2. Batch cook the rhubarb. Cut fresh rhubarb into small chunks and simmer on a low heat in a pan with a dash of water and cinnamon (optional) until the rhubarb turns soft. If you like a bit of sweetness, add a touch of raw honey. Store in small batches in the freezer if you wish, which you can defrost the night before.
  3. Batch cook the walnuts. On a low heat, mix some coconut oil, half a teaspoon of raw honey and chopped walnuts so they’re coated in the mixture. Lightly toasted the walnuts until they are nice and golden. Store in a glass jar. 
  4. In the morning, if you like your oats creamy and with a bit more liquid, you can add a dash of coconut or oat milk to the oat mixture. Add the rhubarb and a sprinkle of toasted walnuts. Drizzle some almond butter over the top (or you could of course do this just before you eat to keep it nice and fresh). Pack up in Tupperware and you have a delicious, easy, filling, nourishing and wholesome brekkie that will keep your tummy happy until lunchtime! 

ENJOY

x

SUMMER PARTY RECIPES: PART ONE

Welcome to the first of our Summer Party Recipes feature. We've created six super simple plant based recipes which are all dairy/gluten free so suitable for everyone, easy to make and are full of flavour. We cooked these dishes for a group of friends recently, with a few men who are real meat eaters, and they completely loved them all so we hope you do too. Do let us know if you make any and please tag us at @maia.wellco in any creations you post on Instagram as we'd love to see. Happy cooking! 

 

*GRILLED CORN WITH CHIPOTLE, LIME & COCONUT BUTTER*

Serves four

Ingredients: 

8 x mini corn on the cob

2 x fresh lime

Handful chipotle chilli flakes

1 tbsp coconut oil/butter 

Sea salt

Chopped parsley (optional)

Method: 

1. Boil the corn on the cob for 3 minutes. In the meantime, melt the coconut oil in a pan on a low heat. Squeeze the two limes into the coconut oil mixture and then add the chipotle chilli flakes.

2. Take the corns out of the water, dry off and place on a griddle pan on a high heat. Cook until the corn starts toasting nicely (before burning it). 

3. Place corns in a bowl and mix through the coconut oil mixture evenly so it coats the corns in the delicious marinade. 

4. Place corns on a separate place, adding sea salt for seasoning and chopped parsley if you wish. 

5. Get your hands messy and enjoy! 

 

*FREEKEH SALAD WITH ROMANO PEPPERS, MINT & PISTACHIOS*

Serves four

Ingredients: 

One packet of pre cooked freekeh grains (can purchase at Waitrose here)

4 x long Romano red peppers

2 x cloves of garlic 

1 x bag of rocket 

1 x fresh pomegranate

3 x spring onions 

Handful of fresh mint

Handful of crushed pistachios

6 tbsp olive oil 

Sea salt 

1 tbsp pomegranate molasses 

1 tbsp white wine vinegar 

Method: 

1. Slice the Romano peppers into long thin strips. Drizzle with olive oil and chopped garlic and pop them in the oven at 180 degrees for approx. 1 hour until roasted and soft. 

2. In the meantime, chop the mint, slice the spring onions and crush the pistachios. You can also make the dressing as well in this time using 6 tbsp olive oil, 1 heaped tsp pomegranate molasses and 1 tbsp white wine vinegar. 

3. Five minutes before the peppers are ready, heat up the freekeh grains in a pan. 

4. In a large mixing bowl, add the rocket, the freekeh grains and mix through the cooked peppers. Then add in the pomegranate, mint and spring onions. Drizzle over the dressing, sprinkle the crushed pistachios on top and season with sea salt and pepper if desired. 

5. Dig in and enjoy! 

 

*ROASTED SWEET POTATOES WITH TAHINI, PARSLEY & ZA'ATAR*

Serves four

Ingredients: 

4 x sweet potatoes

Olive oil

3 tbsp tahini

1 x lemon

1 x clove garlic 

1 tbsp za'atar

3 tbsp water

Bunch of parsley

Sea salt

Method:

1. Cut up the sweet potatoes into chunks, drizzle olive oil over them and roast in the oven until golden brown (approx. 1 hour).  

2. In the meantime, make the dressing by mixing 3 tbsp tahini, 1 tbsp squeezed lemon juice, 3 tbsp water and 1 crushed garlic clove. Whisk to the consistency of honey, adding more tahini/water if preferred. 

3. Drizzle the dressing over the sweet potatoes and add some chopped fresh parsley and sea salt to serve.

4. Enjoy!

 

RECIPE OF THE WEEK

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 :) 

MOVEMENT by MAIA 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.