Tahini Cookies
These smell AMAZING when they are baking! And hard to resist while you let them cool. Perfect combo oof chewy inside and crunchy outside. Tahini is a great source of calcium, zinc and iron, plus about 20% protein - so definitely a great healthy option.
Ingredients:
1/2 cup Tahini
1/2 cup Maple Syrup
1 1/4 cups Almond Meal
3/4 cup Tapioca starch/ flour
1/2 tsp baking powder
1/2 tsp sea salt
1/4 cup sesame seeds
Method:
Preheat oven to 180 C and line a couple of baking trays.
Whisk tahini and maple syrup in a medium bowl until smooth.
Add the almond meal, tapioca flour, baking powder and salt and gently fold through to combine (a spatula works well).
Roll 1TBS size mixture into balls, dip into the sesame seeds, and place onto the tray pressing lightly.
Popthem in the oven for 12 mins, until lightly golden on the sides.
Let cool for 5 mins, and enjoy!
Store in an airtight container for a week (if they last that long!).
Postnatal Yoga: Stabilising/ Strengthening poses
These group of postures help to rebuild core stability and strength after birth. They help with toning the transverse abdominus, rectus abdominus, obliques, adductors and pelvic floor. These poses along with the breathing, can help to regain full-body strength and stamina as well.
Always be mindful of your own limits, go gently and move with the breath.
Neutral-Spine Cat
In tabletop position with wrists under shoulders & knees under hips. Spread the fingers wide, and send the top of the foot down into the mat, visualising the toes lengthening towards the back of the mat.
Keep space between the body and the mat, and the spine neutral and long (don’t sink like a hammock).
Without moving the spine, simply allow the belly space to fill with breath as you inhale, expanding and softening towards the floor. Exhale and hug the lower belly back up towards the spine. Visualise a gentle hug as it lifts back up against gravity.
Repeat this for 4-6 breaths, plenty of space for the inhale and exhale, then take a break in childs pose or a comfy seat and rest.
Apanasana / Knees to Chest
Lying on your back with knees bent, drawing in towards your chest. Place hands wherever they are most comfortable on the knees/ shins/ thighs.
You can incorporate Bubs resting on your shins if you want to (once they can hold their head up) to add some extra weight to broaden and stretch your lower back, and incorporate some playtime together.
As you inhale, allow the belly to expand and soften, with the hands still connected to the legs (or bub for stability!), allow the knees to move forwards as you create space inhaling. You might feel the lower back lift a little away from the mat. Then as you exhale, use the core to draw the knees back in towards the chest, lift the tailbone up to the sky, and flatten the lower back down into the floor.
Repeat this for 4-6 breaths, then with the knees drawing in rock gently side to side to release the lower back (the weight of bubs on your shins can feel great here!). Roll over to the side to gently come back into a seat.
Remember less is more, and these are practises to connect you to your body, not force anything. Just the opportunity to take a few breaths in each shape whenever you can will also allow the nervous system to chill!
B x
Granola Cups
You can play with this recipe, adding in extra seeds, nuts or dried fruit if you want. This is a perfect base, and super easy to make if you are short on time.
Ingredients:
1 1/2 cups rolled oats
1 cup natural PB (go for one with no added oil or sugars)
1/3 cup maple syrup / date paste
1 TBS chia seeds
1 tsp vanilla powder (no sugar)
1/4 tsp sea salt
2/3 cup 70% dark choc chips (you can use carob)
sea salt to sprinkle
Method:
Mix PB, maple syrup and vanilla. If its cold, you can do this on low heat on the stove so it comes together easily.
Stir through the oats, chia seeds and sea salt until combined.
Divide mixture evenly into a muffin tray (I use a silicone one, but if you have metal pop some muffin liners in).
Pop into the fridge while you melt the choc chips in a microwave safe bowl at 30 sec intervals until liquid.
Divide the melted choc across the top of all the granola cups, sprinkle with sea salt and pop back into the fridge until set.
Once set, you can pop out of the muffin trays and keep in a sealed container in the fridge.
Enjoy with a cuppa!
B x
Rice Bubble Squares
The fudgy filling that binds the rice bubbles is so good, you’ll definitely want to lick the bowl/ spoon after making it. As always sub the nut butter for seed butter, tahini is a quick and available option, but I will share my recipe for Pumpkin Seed Butter soon, because that packs a nutritional punch too!
Ingredients:
1 cup soft dates (either medjool, or if you soak regular dates strain really well or the rice bubbles will go soggy)
1/2 cup Almond Butter (this is where you sub another nut or seed butter like PB or tahini if you want).
1 tsp vanilla powder (sugar free)
1/2 tsp sea salt
4 +cups puffed rice cereal (choose the most basic with no added sugar or nasties if you can)
2 x 150g blocks of 85% dark choc
Method:
Add dates, almond butter, vanilla and salt to a food processor, and blend to a smooth paste.
Transfer to a large mixing bowl, and gently stir in 2 cups of rice bubbles.
When the first 2 cups are evenly coated, keep adding rice bubbles a cup at a time until they have a thin coating. If the coating looks too thick add a little more of the rice bubbles.
Press mixture into a lined tray, and squish into a firm base.
Melt the chocolate in a bowl in the microwave in 30 second bursts, until completely melted, then cover the top of the bars.
Refrigerate a couple of hours until set, and cut into squares.
Store in an air tight container in the fridge, up to a week.
Chickpea PB Blondies
Sneaky chickpeas mean these have a protein hit, as well as satisfying that need for something sweet. Using canned chickpeas they are speedy to prepare.
Ingredients:
2 cans of chickpeas, drained (or 3 cups cooked chickpeas if you are making yourself)
1/2 cup rice malt syrup
1 cup Peanut Butter (crunchy adds a good texture in these)
2 tsp vanilla powder (get the sugar free one)
2 tsp baking powder
1 tsp sea salt
100g 85% dark choc chopped
Method:
Preheat the oven to 180 degrees C
Place all the ingredients except the chocolate in a food processor, and blitz until its well combined.
Stir through the choc pieces, and pour into a lined baking tray.
Bake for 25 mins until the edges are a little golden.
Allow to cool, then cut into squares and store in an airtight container for up to a week (or freeze them!).
Walnut Brownie (no bake)
5 ingredients, and no baking. The original recipe from NutritionFacts.Org uses Almond Butter, but I’ve swapped it for Peanut Butter. If you need to make these lunchbox/ allergy friendly, swap the nut butter for tahini.
Ingredients:
1 cup raw walnuts
1 1/3 cup pitted dates (I usually soak mine in some boiling water, and drain them to make them soft before using in the food processor).
1/2 cup Peanut Butter (crunchy or smooth - whatever you have handy)
1/2 cup cacao powder (no added sugar)
1/3 cup pecans (you can also just use more walnuts here)
Method:
Pulse the pecans in the food processor/ blender until crushed but not too fine, keep aside.
Blend the dates and walnuts in a food processor until finely ground.
Add cacao powder and pulse to mix through.
Finally add the nut or seed butter and pulse again until fully combined.
Line your brownie tray with baking paper, and tip the mixture onto it. Flattening with fingers or a spatula until pressed into the tray.
Sprinkle the top with the crushed pecans or walnuts, and press down a little so they stay in place.
Pop in the fridge for at least an hour to ‘set’ and then cut into squares.
Store sealed in the fridge for up to 2 weeks (or you can freeze them!).
Coco-Walnutty Choc Bites
These are V/ GF/ SF/ Sugar-Free - perfect for anyone on elimination diets. And an easy healthy energy fix for new Mamas (or anyone!). Toasting the walnuts and coconut first is a game changer vs. other bliss balls I’ve made. They keep in the fridge for up to a week, but they last roughly one day in ours before I need to make another batch! I’ve adapted this recipe from Minimalist Baker, Dana uses pecans and almond butter in hers.
Ingredients:
1 1/4 cup walnuts
2/3 cup shredded coconut
3/4 cup pitted dates (Medjool, or soak some regular dates in hot water 10 mins before starting)
1/4 cup cacao
1/4 tsp vanilla extract
1/4 tsp iodised salt
2 TBS Nut/ Seed butter of choice (I use crunchy PB)
2 rows of 85% dark choc
Method:
Toast the walnuts in 170c oven for 5-7 mins
Add coconut and return to oven 2-5 mins until caramel colour and toasted
Let cool, then add to food processor
Pulse until resembling a crumb, and keep 1/4 cup aside for later
Add remaining ingredients (drain the dates if they were soaking) and pulse until combined, and easily sticking together
Roll into 1/2 TBS size balls
Melt choc in microwave in 30 sec bursts
Drizzle melted choc over the balls, then sprinkle with remaining walnut/coco crumb that you saved
Pop in the fridge to set, keep in a sealed container in the fridge up to a week (if they last that long!).
Enjoy!
B x
Easy snacks for new Mums (or busy peeps)
These are my go-to healthy snacks I prepare for my regular Mums & Bubs Yoga classes. They are (fairly!) nutritious, quick to prepare, and one handed eating type of quick fuel. They always go well combined with a cuppa of choice, and company - or just enjoy them in some solo time. Most of these are Dairy free, Gluten Free, Soy free, and use natural low processed sources of sugar - so helpful for anyone on an elimination diet.
Carrot Cake Bliss Balls (from A Saucy Kitchen)
Choc Peanut Butter Slice (from Healthy Gluten Free Family)
Masala Chai Mix
Once we hit cool weather - I have a constant pot of masala chai on the stove. The beauty of a spice blend is that you can add it to other teas like Rooibos, or to dandelion if you want to make dandy chai. This stores really well in a glass jar, but I’m usually making this every few weeks as I go through so much!
The warming spices are supportive for Autumn and Winter in Traditional Chinese medicine and Ayurveda, and have anti inflammatory and immune support properties.
Ingredients:
Adjust these depending on what you prefer - I like a lot of kick from the peppercorns and ginger!
40 cardamom pods
30 peppercorns
18 cloves
3 star anise
3 cinnamon sticks split lengthways
3cm piece of ginger sliced thinly
Method:
Toast the spices in a medium/hot pan for up to 5 mins, making sure they don’t burn.
Allow to cool slightly.
Transfer to a blender/ food processor and briefly blitz them to make a roughly spoonable powder.
Once completely cool store in a glass jar and use as needed.
My recipe:
In a large saucepan add 3 tsp of loose leaf black tea, 1tsp masala chai mix and optional 1cm fresh ginger grated on a microplane (or thinly sliced).
Add water and heat up to a gentle simmer for 5 mins.
Add 1TBS honey/ coconut sugar/ brown sugar/ jaggery.
Serve by straining into a mug and adding milk of choice.
What is Hatha Yoga
It all begins with an idea.
In Sanskrit ‘ha’ means sun and ‘ta’ means moon, and ‘yoga’ means to unite or join.
Hatha yoga is a practice of awareness of these two energies within us. Finding a balance between both light and dark, or masculine and feminine energy.
Existing for more than 10,000 years, Hatha Yoga is seen as the root of traditional yoga, which has led into many different branches and styles by different teachers.
In modern times since the western adoption of Yoga practice, Hatha Yoga can be described as a practice that incorporates longer holds within the postures to bring awareness to body, breath & mind.
Why should I practice Hatha yoga?
Hatha Yoga helps to bring balance to stressful modern life, with a practice that helps you to slow down and tune into your body.
What are the benefits of practicing Hatha yoga?
A Hatha Yoga practice will help to improve strength, flexibility, and reduce stress through mindful awareness of both body and breath.
Hatha Yoga vs Vinyasa - what’s the difference?
Vinyasa is a branch of Yoga that developed from Hatha Yoga. Hatha Yoga usually involves multiple breaths per posture/ asana, with a focus on balancing energies through the body during the practice. Vinyasa Yoga is a more flowing style of yoga that links movements together with breath. Typically one breath per movement, it is sometimes experienced as a faster style of Yoga.
Is Hatha Yoga beginner friendly?
Hatha Yoga is perfect for beginners as it teaches you to tune into your own body, and your own experience during the practice. The emphasis on body and breath awareness, and slower more mindful movements makes it a great introductory style of yoga.
How do I start practicing Hatha yoga?
You can join one of my classes, with options including in-studio, Private classes, and Outdoor Yoga in The Royal Tasmanian Botanical Gardens Hobart during the warmer months.
If you have any questions before you begin, you can get in contact with me
What is Yin Yoga?
It all begins with an idea.
Yin is a style of yoga practiced mainly on the floor incorporating long holds of up to 5-10 minutes in each asana/ posture, whilst relaxing the muscles.
Yin targets the deeper connective tissues, ligaments, joints, and even bones that don’t get the benefits from more yang or dynamic forms of yoga. Yin Yoga incorporates Traditional Chinese Medicine knowledge, working with the energy channels or meridians through the body, by stretching or compressing these areas in the asanas/ postures. Yin is a deep, and sometimes intense practice as the stillness and amount of time in each pose takes us into the body, and we practice being present to the fluctuations of the mind.
Where is Yin Yoga from?
The practice of Yin style postures in Yoga, can be linked back to the ancient and traditional forms of Yoga, however the creation of Yin Yoga as a style of it’s own began in the last decade of the 20th Century through the teachings of Paul Grilley and Sarah Powers.
Yin Yoga combines traditions of Indian Yoga and Traditional Chinese Medicine Meridian theory to work on the physical and energetic body level.
Why should I do Yin yoga?
Yin Yoga is a great style of Yoga for those who need to slow down, and deeply nourish their bodies. A regular Yin yoga practice can increase flexibility, range of movement, improves circulation and hydration of connective tissues, fascia and joint capsules. It also activates the parasympathetic nervous system, allowing us to switch into rest and digest state, and can be beneficial in stress relief, and calming anxiety.
What are the benefits of practicing Yin yoga?
Yin Yoga provides a balance to our overly Yang lifestyles, which are constantly on-the-go, and based around striving and pushing. Yin brings us back to the present moment by allowing our bodies to come into the shapes without effort, and focus our attention on the body and mind sensations.
Yin Yoga activates the parasympathetic nervous system, our rest and digest response- taking us out of fight-or-flight response, which has become so ingrained in everyday modern life.
Yin Yoga allows for the nourishment of the Yin tissues, providing hydration and blood flow to these areas, which doesn’t happen in a yang style of practice that targets the superficial muscular level or yang tissues.
When should I do Yin Yoga? Can I do it everyday?
You can practice Yin Yoga at any time of day. It can be beneficial to practice at the end of the day, as it calms the nervous system, and can prepare the body and mind to slow down and improve sleep. You can practice Yin Yoga every day if you choose to, as each Yin Yoga practice is unique to your own body, you are able to adjust the depth and length of holds to suit you each time.
Does Yin Yoga tone your body?
Yin Yoga works below the muscular level on the connective tissues, fascia, ligaments, tendons and even bones. It helps to improve the flexibility and mobility of these connections and support systems deeper in the body, and is a great compliment for Yang styles of Yoga or other Yang forms of exercise that target the more superficial and muscular level of the body.
Hatha Yoga vs Yin Yoga - what’s the difference?
Yin Yoga is a passive practice involving static positions that are passively held for anywhere from 3- 10+ minutes each. Yin yoga is about releasing effort to feel sensation in the body, and mind. Yin Yoga uses gravity, and support such as bolsters, blocks and blankets to support the appropriate level of sensation in the body during each asana/ posture.
Hatha Yoga is an active and more dynamic form of yoga compared to Yin, with some asanas/ postures held for a number of breaths. Hatha Yoga involves muscular activation and body & breath awareness.
Yin Yoga targets the deep tissues of the body, while Hatha Yoga targets the muscular level.
Is Yin Yoga a type of restorative yoga?
Yin Yoga is not Restorative Yoga, although the effects can feel calming, and appear similar from the outside. Yin Yoga intentionally applies tension to the connective tissues and joints during the postures, while allowing the mind to rest in awareness. Restorative Yoga aims to find deep comfort, rest, calm and complete relaxation of both body and mind.
Is Yin Yoga beginner friendly?
Yin Yoga is perfect for beginners, with the use of support such as bolsters, blocks & blankets to help each person find the appropriate depth and level of sensation for themselves in each posture. Yin Yoga teaches awareness of the body, and body and mind sensations which can be a benefit to practicing other more dynamic forms of yoga.
Where can I do Yin yoga?
You can practice Yin yoga in any space that will allow you to be supported, and warm during the practice, as the body temperature cools down during Yin Yoga practice. You can join me for a Yin Yoga class where I will support and guide you through the practice, either in Studio or 1:1.