IT'S ALL ABOUT THE PROCESS, NOT THE FINISHED PIECE

LISTEN TO SILENCE  - IT HAS SO MUCH TO SAY

~ RUMI ~

taking time out for ourselves these days can sometimes feel like a guilty pleasure, especially when we seem to have so much to do...

that said, it is important, especially as our lives seem to run on over-drive to take time for us, me time, whatever that may be, to be present in the moment, not thinking of the past or the future but the here and right now

step 4 on the overcoming ms program is Meditation & Mindfulness

relax, breathe deeply and focus

it's all about the journey, not the finished piece 😊

I love doodling and adding in zentangles

they are great for eye-hand coordination and are particularly effective for re-building motor skills

drawing these mosaic like tiles within your design draws out the stress within, with the calming intricate strokes

practicing mindfulness is a key component to our health and wellbeing and especially living with the unpredictability of MS...for me creating is one of my favourites ways in which to get this meditative practice into my day

the finished piece framed and ready for shipping off to newborn baby Hattie

colouring and doodling is not just for kids, why should they have all they fun, that's my excuse  anyway 

see how you get on, its ultimately relaxing

MelXO

MUESLI BISCUIT BITES

WHEN YOU DO THINGS FROM YOUR SOUL - YOU FEEL A RIVER OF JOY WITHIN YOU

~ RUMI ~

These muesli biscuit bites are quick and simple to make and they don't have to be round you can make them bar shaped....

the great thing about these biscuits is that they are OMS friendly 

the recipe makes approximately 12 biscuits of the size below...you can make more by making them smaller (you may need to adjust the cooking time if you did, just keep checking the oven)

I always like to line my baking sheet, it makes life so much easier

once they are out of the oven leave to cool, approx 10 - 15 minutes 

I then drizzle melted chocolate over them...the chocolate needs to be pure 100% dark, this makes it OMS friendly and this quality is rich in Polyphenols which has many health benefits, including brain function, reduced blood pressure, reduced risk of heart attack and stroke...they also contain a powerhouse of nutrients for overall optimum health...

these biscuits are very filling and make a perfect on the run breakfast if you are short of time in a morning or for that mid-morning slump at work 

I always make a batch of these when I know my daughter is doing the night shift in A&E, due to the busy and unpredictable nature of the role, eating can be a quick 5 minutes when there is chance, so i wrap these up for a her

DRY INGREDIENTS:

4oz organic white spelt flour

6oz organic porridge oats

4oz organic pumpkins seeds (roughly chopped)

4oz organic sunflower seeds

2 tbsp organic chia seeds

3 tbsp organic raw cacao nibs
1 tbsp organic milled flaxseeds

half tsp all spice

half tsp ginger

half tsp nutmeg

2 tsp cinnamon

half tsp sea salt

1 tsp baking powder

WET INGREDIENTS:

1 red apple (coarsely grated)

1 banana (mashed until smooth)

6oz organic pure maple syrup

3 tbsp of pure 100% sesame paste (tahini)

2 tsp vanilla extract

METHOD:

mix all the dry ingredients together thoroughly

mix all the wet ingredients together thoroughly

then pour the wet into the dry and mix to a sticky consistency

use a large spoon to form your biscuit shapes on a lined baking sheet (I use 2 baking sheets with 6 on each)

the mixture makes 12 palm sized biscuits 

Place in a pre-heated oven at 180 gas for approx 20mins (I set the timer for 15 mins and check then and keep checking every minute as the edge can catch easily)

so good for you they should be on prescription!

enjoy

MelXO

STUFFED PEPPERS

...if you want to cook - cook...

...plant based nutrition at its best...

simple and basic and super quick, 25 minutes from start to table

cooked without any oil, so perfect for those of us with Multiple Sclerosis and following the overcoming MS recovery program 

wash and cut peppers in half, lengthways, removing the seeds

takecare to keep the stalk intact as it adds aesthetically to the finish

pop the peppers into a preheated oven gas 180 for 25 mins (the length of time it takes for the brown rice to cook) and pop the rinsed and drained brown rice onto cook (usually 25mins)

...the stuffing ingredients...

6 x chestnut mushrooms thinly sliced

4 x large tomatoes chopped

1 baby gem lettuce

sauteed in approx 1 desert spoon of balsamic vinegar (mushrooms hold a lot of water which they release when heated)

once cooked add the brown rice to the other ingredients, mix well and add a good bunch of chopped parsley, salt, pepper and sprinkle of chilli flakes

remove peppers from oven and stuff with mixture

...serve and enjoy with some rustic sourdough bread...

MelXO

MANDALA THERAPY

you can’t use up creativity

the more you use

the more you have

...Maya Angelou...     

The Mandala - restores a sense of calm...      

...mandalas represent the universe in Hindu and Buddhist symbolism, where beautiful and intricate designs are used in meditation...

...when ever I am at the beach, especially with my Granddaughter, we go foraging and look for flat stones and shells on which we can create our designs...

...it’s incredibly therapeutic and relaxing...

...it takes very little time to become hooked... 

...have a wonderful day...

MELXO

SIMPLE SALMON FISH CAKES

...today I have come up with a very simple fish cake recipe made with just four ingredients, with some added herbs and seasoning...

...these fish cakes are completely OMS friendly  and cost just £5:47 to make 8 cakes (2 each for a family of 4) they are oven baked without oil...

...above are the four ingredients...

I x small tin of red salmon

4 x medium potatoes cooked and mashed

I x tin of drained and washed lentils

1 x tin of peas drained and washed

seasoning of salt and pepper and fresh parsley

...mix all of the ingredients together in a large bowl till completely combined...

...mould into medium sized patties (mine seem to of gotten larger as i've gone along lol!) and place on baking sheet lined with greaseproof paper...these will then be place into a preheated oven at gas 180 for 30 minutes...

...when cooked remove from oven and drizzle with some extra virgin olive oil and a squeeze of lemon...

...I served these fish cakes with half a roasted sweetheart cabbage, which was in the oven cooking at the same time...the cabbage cost just 60pence so 30pence for the above portion and a total of 99pence for all the food on the plate above...

...extremely cost effective, highly nutritious and packed with vitamins...

MelXO

LENTIL SOUP

There is nothing quite like a bowl of nourishing soup

This recipe is one passed down from my Mother and can be adapted to suit whatever vegetables you have left over from the week

It is super cheap to make - approx £2:10 to feed 4 people

Here are the total ingredients you will need to make this soup

                                                                                     

Start by chopping up the shallots and the leek and add to a heavy bottomed pan

Then finely chop 3 x cloves of garlic and add to the pan along with the juice of a small lemon and dash of water  - then sweat these down over a medium heat till translucent 

You can use extra virgin olive oil here to cook with if you wish to do so...as I am following the OMS PROGRAM I choose to cook without oil...the recipe is very adaptable  

Then add the sweet potato (coarsely grated) to the pan (I would of used a couple of carrots also if I had some) and mix well 

Then give the lentils a good wash in a sieve under cold water and add to the pan and mix well

Now add your vegetable stock, approx 2 pints, enough to give good coverage of all the ingredients and also add your seasoning of choice...I used black pepper and chipotle chilli flakes to add some fiery heat 

Now leave this to cook away for a good 40 mins (checking every now and then to see if more stock needs to be added)  I like the lentils to go nice and creamy

I then made some simple croutons, some wholemeal bread toasted and chopped (remember this recipe is OMS friendly so if you want crispy oven baked croutons you'll need to add oil and oven bake them etc)

This soup is a powerhouse of nutrition and great for warding off colds and viruses, full of B6 which is so important for our immune and nervous systems - its loaded with vitamins and minerals - an excellent source of fibre, protein and iron - great for heart health and very low in calories too

All that in one bowl! - should be given out on prescription! 

Enoy

MelXO

HISPI - SWEETHEART CABBAGE

Hispi Cabbage also known as Sweetheart Cabbage

Cabbage...can conjure up all sorts of memories for me from school dinner days haha, where the smell would hit you upon entering the dining hall.  There a soggy pulped mass, on what would be, like the biggest spoon ever would be loaded on your plate, swiftly followed a horrible pool of water that oozed from the bland green mass (I say green, it had been cooked for so long it was almost translucent) would seep into everything else on your plate...ahhh such memories.

Since starting on the OMS RECOVERY PROGRAM I have completely changed the way I view food.  Now, it's all about health and vitality and how food can heal me. 

So back to the humble cabbage...I have adapted this simple Monica Galetti (masterchef judge and all round amazing chef!) recipe to suit the oms program.

This cabbage has been dry roasted in its funky foil ensemble! and the evoo added afterwards...a game changer!!

Cabbage is a mighty green powerhouse that is packed with nutrients -a real super hero of the brassica family - loaded with vitamin C and an excellent source of vitamin K - helps keep inflammation in check - rich in antioxidants and is known to have cancer fighting features. 

After roasting images...

Ingredients:

1 sweetheart cabbage (woody core removed, see photos)

Glug of extra virgin olive oil (EVOO)

Juice of half a lemon

Water

Seasoning - pepper salt chilli flakes

Oven temp: 180-190

Method:

Place cabbage on a baking sheet with enough foil to make a loose jacket

Sprinkle with water and season to your taste

Bring foil together to make a dome like jacket and seal edges

Place in a preheated oven and roast for approx 30 mins

Remove from oven and open foil

Mix together the evoo, lemon juice and seasoning

Pour over the cabbage

This can then be eaten on its own, OMG its delicious just as it is or added to other roasted vegetables or salads for a more substantial dish

Enjoy!

MelXO