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About this blog

Nutritional and fitness advice, quick yummy recipes and relaxation techniques to help YOU BUSY MUMS to feel full of energy and confident in your own body.

Welcome to Happy Mummy Happy Baby blog. My name is Eva Lindsay and I’m an Abu Dhabi based busy mum, certified yoga instructor and a health coach working with busy mums. I am a true believer that as a mum I am directly responsible for the happiness of my own child. And I also noticed that if I feel rested healthy and happy there is a positive direct impact on how my daughter feels- and vice versa:). Through my own experience, experiments and education in health and fitness field I am also convinced that a diet, physical exercise and self-care play a major role in how we overly feel as mums. Having a daughter on my own I also know how demanding it is to be a mum and how little time we have for ourselves not even speaking about the time we are left with to cook from scratch. In this site I share quick but healthy and kids friendly recipes, simple relaxation techniques as well as some fitness tips how to get back to our desired self in order to feel full of energy and comfortable in our own bodies. 

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Happy Mummy

This is one of my favourite pasta sauces I make on the occasions I need a quick dinner and kids love it! It freezes well so you can make a double portion and store the left overs in air-tight containers for the times life is too busy.

Preparation time: 10 min    IMG_1357-300x225.jpg

Cooking time time: 15 min

Ingredients:

  • 1 onion
  • 4 garlic cloves
  • 1 can of tuna
  • 2 cans of chopped tomatoes or 2 kg of fresh tomatoes
  • 1 carrot
  • olive oil
  • salt
  • peppers
  • black olives (optional)
  • basel (optional)

Method:

  1. In a pot, heat oil over medium high heat. Add  crashed garlic  half the onion, saute until soft and translucent, about 2 minutes.
  2. Add tomatoes and basel season with salt and pepper.
  3. Simmer uncovered on medium heat for about 20 min until thick.
  4. If sauce still tastes acidic, add some honey or butter, 1 tablespoon at a time to round out the flavors.
  5. Add the sauce into food processor. Process until smooth.
  6. While you prepare the sauce in a separate pan heat the oil and add the onion and fry for about 2 min.
  7. Add the tuna and grated carrot. Saute for another 3-5 min.
  8. Mix the tuna with the tomato sauce. If you like you can mix in some black sliced olives.

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Happy Mummy

With this post I certainly don’t want to put any pressure on ladies who for any reason can’t exercise during their pregnancy. We are all different and we have different time availability and progress of our pregnancy.

The purpose of this post is to help mums who would like to stay active or are in doubt which exercise is appropriate in their pregnancy.

Some important facts about exercising while you are pregnant

Pregnancy (if low risk) is a healthy state of being. You are not sick you are just pregnant. That means that if your doctor (midwife) gives you green you are allowed any exercise which doesn’t target your core muscles directly and doesn’t involve too much of jumping. Simply put think of your exercise whether it doesn’t place direct pressure on your belly or doesn’t cause an unwelcoming effect on your baby.

Most of the medical care providers dropped now even the myth that expecting mums shouldn’t raise their heart beats above 150 per minute. As long as you used to this level of activity before your pregnancy there is no reason you should stop doing it now.

My tip how to modify or choose the right exercise

  • If you used to go to gym before you got pregnant you can keep going just slow down a bit, avoid excessive jumping, drop or lower the weights and avoid exercises like planks, crunches, Russian twist etc.
  • If you used to do loads of running, you can continue running. Just take it easy, slow down a bit until it feels comfortable. Your body will tell you when to stop. Usually that happens around week 19-20.
  • If you used to do yoga keep doing it: just avoid boats, planks, back bands, jumping, closed twists, lying on the back and inversions.
  • If you haven’t been exercising before for your pregnancy-  go to special pregnancy classes or download special pregnancy yoga /strength training, go for brisk walks or do some swimming.

The point is:

The more active you stay during your pregnancy the better you will cope physically and mentally as well. This is my own experience (2 pregnancies).

I get it. Time is always an issue. So don’t get trapped in the 60 min exercise block nonsense. Move when you can. That means anytime you find 10- 20 min block – use it!

I went for a quick 20 min walk yesterday after I put Emilia to sleep and it was great!

Or I do quick sun salutation (10 min or so) in the morning before Mili wakes up or while she plays around. This san salutation is modified and suitable for any stage of pregnancy.

 


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Happy Mummy

I always plan my meals around protein. Every day I opt for different protein- white meats, red meats, seafood, meat free protein.

I got spoiled in Abu Dhabi knowing that you can buy here almost anything at any point of time. You can feel just very little of a season aspect when it comes to choice of fruit and veggies in the shops. Everything is imported!

Recently I started ordering every week 9kg box of organic veggies and fruits (mostly locally grown,  some are imported). It is good value and good quality and I like to bring to our life here a bit of “natural”.

Every week the selection is slightly different. This encourages me to a completely different approach to planning my meals. Rather then planning the meals bases on what I fancy I plan based on what I have and what I simply have to use. Sometimes it is veggies or fruits I would have less of preference to buy.

This has really revolutionized my cooking last few week and also made it different and bit more fun.

Last week I had in my box  also some big tomatoes and aubergine. I can’t remember last time I bought aubergine.  So this is what I made for our dinner yesterday yum yum!

Tomato stuffed with aubergine, mozzarella cheese and basel

Preparation time: 10 min    tomato-300x225.jpg

Cooking time time: 15 min

Ingredients:

  • 1 aubergine
  •  1 onion
  •  3 garlic cloves
  •  3 tbsp olive oil
  • 1/2 cup basel
  • 1 mozzarella cheese

Method:

  1. Preheat oven to 350 degrees F.
  2. Heat oil in a non-stick skillet over medium-low heat. Fry the onion for 2 min then add the eggplants and basel and fry until golden brown. Add the garlic at the end and stir for another 2 min. Set aside.
  3. To prepare the tomato cups, carefully cut tops off of each tomato and scoop out seeds and pulp with a melon baller or spoon. Reserve the tops.
  4. Stuff the tomatoes with the eggplant mixture and place them in the baking dish and bake for about 20 min.
  5. At the end top each evenly with mozzarella cheese. Place the reserved tomato tops to the baking dish (not on top of the tomatoes). Broil tomatoes until the cheese is melted and lightly golden.
  6. You can serve it as an appetizer or as a side dish (chicken or fish goes nicely with it).

 


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Happy Mummy

I would love to say “I can’t believe 30 weeks passed already:)))”

bump-e1497336936756-300x300.jpgThe truth is I feel like I have been pregnant at least TWICE AS LONG lol. Temperatures in Abu Dhabi has climbed to 40s and my due date seems to be still way to far….On the positive side I extremely enjoy my maternity leave:). I gave myself just few small work related projects to finish by June otherwise I concentrate selfishly on myself:)

A brief recap on my 2nd pregnancy

  • No major complications- knock knock on the wood
  • Healthy baby- perfect size- knock knock on the wood
  • 5 kg weight gain since the beginning of the pregnancy
  • All blood tests are fine- No issues  (so far) with iron, vitamin D or diabetes

Some things are easier some things are more difficult to handle.

What is easier

  • Less of indigestion (although it has been worse last week)

With Emilia I suffered enormously from acid and constant burping:(

  • Less hip pain

I have a hip pain now and then but way less then in my first pregnancy – I praise the strength training focused on the glutes and back -it seems to be helping a lot!

  • Better sleep

As long as the baby number 1 sleeps I have an amazing sleep. I do wake up several time a night for a toilet visit but I usually go straight back to sleep.

What is more difficult

  • My bump is bigger this time

Towards the end of day I usually feel like my belly is about to burst.

  • This pregnancy goes really slowly

Because I have been showing much earlier this time I feel like I have been pregnant for years lol:)

  • Bad mood swings

I do suffer from bad mood swings. Specially in the afternoon I often feel a bit low:(

  • Back pain

I guess because of the size of the belly my back tends to be in loads od discomfort- specially towards the end of day.

Tips to ease the discomforts of your pregnancy. Or what do I do to stay sane:)

I. Food

IMG_9167-225x300.jpgNutritious food is important for a good mental and physical health. We all know that. It is even more true during the pregnancy. It is also a truth that it is impossible to be 100%. Pregnancy cravings, lack of time, baby number 1, tiredness that all contributes to the days when it is simply hard to cook from scratch. I certainly eat this time more of “treats” (muffins are my thing:) then in my 1st pregnancy.

MY TIP: Try to be good for 80%. The rule of thumb is: each main meal should contain veggies to roughly cover half of your plate. The rest of your plate is divided into half protein and half whole grains.

In another words make the best possible choices you can over the week. (or weekend if that is easier) and then allow yourself to have treat days or individual treat meals (whatever that is for you)…If possible shoot for homemade deserts or biscuits or buy higher quality and try to stay away from processed chocolate bars, biscuits etc. They are super high in sugars and additives.

II. Exercise

strenghtraining-300x279.jpgWe all know exercise is good for us. This is even more true during the pregnancy. Staying active is not only important for you to stay fit and get back to your desired self after the birth in no time but also it is important for the health of your baby.

I honestly don’t know what I would do without my exercises. It doesn’t only keep the physical discomforts of pregnancy at its minimum but also the endorphins do really their job. I feel absolutely amazing every time I force myself  into little walk or do my yoga practice or strength training.

MY TIP: Shoot for 2- 3 hours of exercise a week.  Remember these doesn’t have to be 1 hour blocks. Whenever you find 15- 20 min use them! Great is prenatal yoga, prenatal strength training, swimming or brisk walk .

If you anyway struggle to fit it because of lack of time then think walks whenever possible-  get of one bus stop sooner, or walk the stairs, carry your shopping bags etc.You can also do your exercises from home, there are some amazing pregnancy online programs now here are two I can 100% recommend:

Home

Compilation: Prenatal Yoga

 

III. Self care

selfcare-172x300.jpgSome of mums feel naturally amazing and beautiful during their pregnancy. I did with Emilia. With this one I had to help myself a bit. I can’t stress enough how important it is for your good mental health to carve out some mummy time and pamper yourself to feel beautiful and positive. At the beginning of this pregnancy I really didn’t feel beautiful neither positive. In fact I felt the right opposite and it was really bothering me:(

MY TIP: Even if it is 30 min a week have a bath, go for coffee with your friend, pamper yourself- go for a pregnancy massage or manicure…. buy some nice maternity clothes to feel comfortable and beautiful-when I feel tired or simply not well in my own skin this really works for me. I literally force myself into long shower and put some nice clothes on and….make up! The effort always  pays off!

IV. Relaxation – stay calmly with yourself

relaxation-261x300.jpgWe often take time to relax physically but very rarely we take time to calm our minds. (and they do work 24 hours a day). Pregnancy often brings along mood swings, panic attacks, anxiety, even depression. Trust me I know all about these in this second pregnancy.

MY TIP: Find a comfortable silent place (ask our partner to babysit or anybody else who could help to stay with your children meanwhile) close your eyes and listen for 15 min to a relaxing music. Or find a guided meditation on youtube or at apple store. Go for a walk. Have a bath. If you do hypnobirthing course listen to the “tapes”. Or do whatever makes you to slow down and stay in silence with yourself. 10 min a day is ideal. If that is a luxury then even 10 min a week is better then nothing.


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I finally found a biscuit recipe that even my daughter would be happy with:) For those who look for recipe which doesn’t include any of the traditional ingredients like wheat flower, oats, eggs, sugar you might like to try this one:

Preparation time: 15 min

Baking time: 15 min

Ingredients:

  • 6 Tbsp Vegetable oil (I used olive oil)IMG_0847-300x300.jpg
  • 1.5 cup Maple sirup
  • 6 Tbsp Water
  • 2 cups Amaranth flour
  • 2/3 cup Arrow root starch
  • 1 tsp Baking soda
  • 1/2 tsp Sea salt
  • 1 tsp Cinnamon
  • 2 tsp Vanilla
  • 2/3 cup grated Carrot
  • 2/3 cup Raisins

Direction:

  1. Preheat the oven to 180 C.
  2. Combine all the wet ingredients and all of the dry ingredients.
  3. Add the wet ingredients into the dry ingredients and add carrot and raisins at the end.
  4. Using a palm of your hand flatten the biscuits to 1 cm thickness.
  5. Grease the tray with a butter.
  6. Bake for 12-15 min until lightly brown.

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I am a big fan of batch cooking! It really works for me as I either use the left overs for my lunch next day or lunch box for my daughter or I freeze it for the “days  in hurry”  when my only option to have a healthy food is to “defrost it”.

This recipe is great example of “batch cooking”. Same chicken used ones for dinner and lunch next day with different sides.

Cashew crusted chicken with creamy asparagus 

Preparation time: 15 minIMG_0705-225x300.jpg Cooking time time: 15 min

Ingredients for chicken:

  • 500 g chicken breasts
  • 1.5 cups cashew nuts
  • 1 beaten egg
  • salt
  • pepper

Ingredients for creamy asparagus (2 portions)

  • 40 baby asparagus stalks
  • 2 cups of sliced white button mushrooms (or any other of your choice)
  • brocoli (optional )
  • 2 crushed garlic cloves
  • 3-4 tbsp of double cream
  • salt
  • pepper
  • fresh thyme (optional)

Direction

  1. Preheat the over for 170 C.
  2. Cover the chicken breasts with a beaten egg firstly and then with cashew meal and taste with some salt and pepper.
  3. On the pan fry each side for about 2 minutes.
  4. Then move the chicken into the oven for about 10 min.
  5. Meanwhile stir-fry mushrooms first for about 5 min and then asparagus. Stir together for about another 2 min (add a parboiled broccoli if you wish) and add some crashed garlic continue to stir fry for another 1 min.
  6. At the end add the double cream and taste with salt and pepper.

MY TIP: Save the chicken left overs and you can use it in your salad next day.

IMG_0709-225x300.jpg


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So grateful for every testimonial my clients write for me.

Thank you Martina choosing my prenatal yoga program for your second pregnancy. It was a pleasure to meet you and to watch your little one to grow. I wish you all the best!

—————–

IMG_0674-300x227.jpgI decided to join a prenatal yoga program to stay fit during the whole pregnancy. I can say it helped me in many ways, such as sharing with other mums or mums to be feelings and thoughts about this phase. I really appreciated the benefits of yoga to both body and mind such as balance, flexibility, strength..it really helped to prepare for to the birth. Eva is a very empathic teacher, she follows the mood of the group, inspiring personal improvements, which come shortly. “

Martina B., Abu Dhabi, Al Zeina

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I love this recipe as it really takes 20 min and you make enough of portions for 2-3 filling breakfasts for both mummy and your child.

Preparation time: 10 min

Cooking time time: 15 min

Ingredients: Quinoa-pudding-300x300.jpg

  • 1.5 cup of quinoa
  • 1 can of coconut milk
  • 15-20 ripe middle size strawberries
  • honey (to your taste)
  • 3 tbsp chia seeds (optional)

Direction

  1. Boil quinoa according to the instruction on the package
  2. After add full can of the coconut milk and stir for 5 min
  3. Add a honey and chia seeds
  4. Divide into individual portions
  5. Blend the strawberries and poor over each portion (you can make few layers as well)

 


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The weight of your growing baby is going to put a pressure on your lower back. The spine has a tendency to pronounce more and cause a very common lower back discomfort.

Specially at the end of my day or after a long walk I feel my lower back is very tired and it needs a special attention. But

If you look for a quick fix and as a busy mum you have only about 5-10 min spare here are my 9 favourite exercise to help to release the discomfort quickly.

I. 90 Degree Angle pose

 

  1. Place the palms on the wall or chair or table
  2. Step back into 90 degree angle pose
  3. Press your palms against wall or table (chair) and draw your tailbone back
  4. Keep this pose for 10-15 breaths

IMG_0492-225x300.jpg

II. Deep Squat

  1. Keep your stance about 50-70 cm wide heel to heel
  2. Turn your toes outward
  3. Bend your knees and squat down
  4. Palms on your heart centre elbows pressing against your inner knees
  5. Lengthen your spine draw your shoulders down

IMG_0507-225x300.jpg

III. Forward bend

  1. Feet are hip width distance
  2. Bend forward
  3. Soften your knees

IMG_0514-225x300.jpg

IV. Triangle pose

  1. Arms are shoulder level
  2. Feet are right under your wrist creases
  3. Turn your right foot 60 degrees in left foot out
  4. Reach towards your right right foot and tilt
  5. place your palm ob your shin bone
  6. Look up, straight forward or down at your toes
  7. change sides

IMG_0525-1-225x300.jpg

V. From a triangle pose place a block in front of your right toes

  1. bend your right knee
  2. place your right palm on the block
  3. Lift the left leg up t be parallel with the floor
  4. change sides

IMG_0532-225x300.jpg

VI. Stuff pose

  1. Sit down and stretch your legs up
  2. Flex your feet engage your quadriceps
  3. Palms are either side of your hips pressing against the floor
  4. Straight back keep your spine long and straight

IMG_0544-225x300.jpg

VII. Cat and cow pose

  1. Place your knees (aligned with hips)  and palms (aligned shoulders) on the mat
  2. Inhale lift your tailbone, arch lower back, middle back and then upper back, Look up at the celing
  3. Exhale draw your tailbone down, then U shape your lower back and upper back, chin down towards the chest

IMG_0552-225x300.jpg IMG_0566-225x300.jpg

VIII. Childs pose

  1. From table top pose, bring your knees mat width distance
  2. Stretch your arms forward
  3. Bring your hips down
  4. 5-15 breaths

IMG_0570-225x300.jpg

IX. Downward facing dog

  1. From a childs pose keep your palms stick to the mat as you are coming back to table top pose
  2. Lift your hips high up
  3. Keep your knees soft or draw your heels down and your knee ups up

IMG_0592-225x300.jpg


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Another recipe which made it to my library. Easy, quick, acceptable for the toddler and of course healthy are always the basic criteria.

You can put these patties in your sandwich or it also goes nicely with a salad. For the little ones you can serve it with any sides they like. (rice, veggies, pasta, couscous)

Preparation time: 10 min IMG_0399-300x225.jpg

Cooking time time: 15 min

Ingredients:

  • 4 x 170g chicken breast fillets, chopped
  •  1/3 cup (80g) ricotta
  •  1 tablespoon milk
  •  4 spring onions, trimmed, finely chopped
  • 1 tablespoon chopped fresh tarragon (or basel or dill)

Method:

  • Place the chicken, ricotta, milk, spring onion and tarragon in a food processor and season with salt and pepper.IMG_0402-300x225.jpg
  • Pulse briefly until the chicken is evenly minced – don’t overmix.
  • Using damp hands, form the mixture into 8 small patties (about 2cm thick), then chill for 10 minutes.
  • Heat a large non-stick frypan over high heat. Add oil, reduce heat to medium, then cook the patties, ifor 4-5 minutes each side until browned and cooked through.

 

evalindsayhealth.com


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Mili is now having opinion about everything! Recently she started refusing foods that she quite consistently loved for about 1 and half:) Simply put she is convinced she doesn’t like it.

Ok so this is really irritating 🙂

Among these foods she always enjoyed are also fish cakes, shrimp cakes and burgers or meat balls. Shapes-252x300.jpgSo yesterday I really fancied shrimp cake  which we didn’t have for a while… but what

IMG_0384-300x225.jpgabout her? Will she eat it?  I had an idea… What if I make some shapes out of the shrimp cake? Would that help?

It turned out it did!!! She quite happily atet all of her pieces and was quite excited about it. Yay! Mummy: Mili = 1:0:)))

Today I am making meat balls so I will try the same strategy and plus I will involve her into making shapes. Lets see what happens:)

 


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It is always so encouraging to receive a positive testimonial about my work…Dear Rana, I wish you all the best for the birth and super quick recovery! It was my honor to meet you and to be there watching your baby growing!xxx
—————-
thumb_IMG_0370_1024-300x200.jpg“After few months of prenatal yoga training with Eva, I really liked the way she teaches and I always felt better after her class no matter how I started. She was always following our mood and energy levels to design her class. She is professional and informative yet very friendly and flexible when needed. Highly recommended if you are looking for a good results and not so traditional yoga teacher. “
Rana, Abu Dhabi, Al Zeina

Check on my programs here:

evalindsayhealth.com/#WorkWithMe


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Now I know why this pregnancy is so much harder! And NO it doesn’t go so much faster!

Few days ago I was whole 16 hours on my own at home. (1 afternoon and bit of the next morning. )
The rest of my family and our visitors went desert camping.

In a way I did exactly what I did when I was pregnant first time. That time I had only few classes to teach, no child
and my husband worked during the weeks in Serbia so we were together only weekend.

While I was alone this time and I did something during those 16 hours I awalys asked myself what I would do if this was my normal day now…

IMG_0360-300x225.jpg16-17:30: I watched movie
I would be entertaining Emilia
17.30 – 18.15 : I went to the shop to buy my dinner. The dinner that I and ONLY I fancied
I would be in our kitchen already cooking some super compromised dinner

18:15-19:00 I had a peaceful dinner at out balcony. Feet up.
Dinner (not always quite and chilled) tydiining up the mess, playing with Emilia
19:00- 20:00 I went for a walk. Bliss!
Bath time, story time, bed time

20:00- 21:30 I watched Teld talks
Exhausted but trying anyway to have at least some time to talk to my husband or watch some telli (not always the most intellectual programs as I am too tired for that)

21:30- 7:30 I SLEEEEEPT without interruption!!!!!
21:30- 5.30 am – some sleep

7:30- 9:00 I did meditation and yoga practice
5:00-6.30 – Mummyyyyy I am AWAAAAAKE!!!

9:00- 9:300 I had the most simple but amazing and chillaxed breakfast
6:30- 7:15 Lunch box prep, Breakfast prep, Toddler prep, Mummy prep, Walking child to nursery

9:30 – 10:00- Prep for my class
8:00- 9:00- PREP for my classes

No wonder I absolutely loved my first pregnancy and I didn’t feel even a little tired!!!!

Picture 1: 20 weeks pregnant 2014
Picture 2: 20 weeks pregnant 2017
Picture 3: The most amazing breakfast while I was alone at home: Boiled eggs (6 min), feta cheese, sautéed spinach, walnuts, blueberries, olives, herbal tea YUUUUM


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Lunch boxes are a nightmares for many of us.

But with few tricks and set routine it doesn’t have to be that hard to provide fresh and full of nutrients food for your little ones.

Emilia goes to nursery were food is not provided so every day I have to pack snack and lunch. As I like Mili to have warm lunch but in the same time I don’t have time to cook 2x day her lunch is usually left over from previous dinner+ some additionals and snack is some fruit or veggies + some kind of healthy fats and proteins.

The best is to prepare the lunch box night before in case you are not too exhausted. Chop the fruit and veggies. Put all in separate containers into the fridge so that in the morning you can just warm up and transfer to a thermo flask or cool pack.

IMG_0037-300x224.jpgThis was one of Mili’s lunch boxes last week.

Snack= Green smoothie left over from previous afternoon snack. Spinach, cucumber, ginger, lemon and pear.
Pita bread triangles with cheese, strawberries and cucumber.

Lunch = left overs form previous dinner- basmati brown rice, green beans and roasted chicken.


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Perfect snack! Loved it!  Excellent both for mummy and her toddler and lunchbox. It also freeze well in air tight container.

Preparation time: 10 min IMG_0256-300x267.jpg

Baking time time: 30 min

 

Ingredients:

  • 2 cups of almond meal (or equal quantity of spelt flour, or equal quantity wholemeal plain flour
  • ½ cup rolled oats
  • ½ cup sultanas or cranberries
  • 1 tsp cinnamon
  • 2 tsp baking powder
  • 1½ – 2 cups grated sweet potato (skin included)
  • 4 eggs
  • ¼ cup olive or coconut oil
  • 1/4 cup honey or maple syrup
  • 1/3 cup chia seeds

 

Method

  1. Pre heat oven to 180 degrees Celsius.
  2. Grease and line a 20cm x 20cm baking tin with baking paper
  3. Mix chia seeds,  grated potato, almond meal, oats, dry fruits,  baking powder and cinnamon in a large bowl
  4. In a separate bowl, whisk the eggs lightly and add the oil and sweetener
  5. Pour mixture into a greased and lined loaf pan
  6. Bake for 30 minutes, until brown and a skewer inserted into the middle comes out clean.

 


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And this is also still hard for me to accept as of course I would love Emilia to eat nicely all the time…I am still learning…

Last week the same dinner she ate all of this. Fish, Snow peas and roasted potatoes  and was even asking for more. This week she almost didn’t touch the fish neither the roasties but ate loads of the snow peas.

Emilia-e1490162415482-225x300.jpgReason? There actually are lots of possible reasons.

  1. The weather
  2. The development stage
  3. Teeth
  4. Sickness
  5. This week their body needed different nutritional composition
  6. They simple didn’t feel like to eat
  7. They didn’t like the colour of your t-shirt or the plate:)))

We will never know what was is exactly. But don’t beat yourself for not providing a dinner they loved! There was nothing wring with your cooking or the meal. Try again next time and I guarantee the result will be again different!


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I am often asked what recipes I would recommend to use miso paste. Miso is a traditional Japanese seasoning produced by fermenting rice, barley, and/or soybeans with salt and the fungus kōjikin, the most typical miso being made with soy. There are loads of health benefits of miso in your diet. One of the most researched is that is is powerful probiotics helping to boost your immune system.

Besides traditional miso soup I love this spread. So easy and versatile. You can use it in your sandwiches instead of mayo put it on the of bread for quick dinner or snack or just use it as a dip for your veggie sticks.

Yes miso paste contains salt. It is about 40mg per spoon. Otherwise I don’t put salt almost anywhere we always add salt on the plate. So few mg of salt in Mili’s diet doesn’t concern me.

Preparation time: 10 min

 

IMG_9866-1-225x300.jpgCooking time: 15 min

Ingredients

  • 2 large carrots
  • 3/4 cup cashew nuts
  • 2 tbsp Miso
  • 1 cup chicken stock

Method

  • Peal the carrots and rough chop into ½ inch pieces
  • Put both the carrots and cashews in a small pot with the stock.
  • Bring to a boil on high heat and then reduce to medium and cook until the carrots are easy to pierce with a fork.
  • Remove from heat and scoop out the carrots & cashews with a slotted spoon and place in a food processor.
  • Measure out ¼ cup of the remaining stock liquid from the pot and mix this with the 2 TB of miso until dissolved.
  • Add this mixture to the processor along with the carrots & cashews and process until smooth. (Could also do in a high powered blender).
  • Enjoy!

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At my yoga class today one of my students asking:myth-1-300x130.jpg

“So I guess you are vegetarian” …

Me: “ehm….No,  I am not:)” Why do you think?

She: Because I thought all the yoga teachers are vegetarians…

Recently I met at the grocery shop one friend  and looking shocked at spotting a bread in my shopping trolley she cried.

“Wow!!!! do you eat bread? I though bread is not healthy for us!”

🙂 It always surprise me how media managed to misinform and delude people about food last few decades.

So I just want to put things right.

We are all different..Different body constitution, blood group, gender, age, we are differently physically active during the day and have different ancestors, health goals and desires.  This all defines what we should be eating. There isn’t a single formula what is healthy and what is not. Well I can think of few things which are definitely not healthy and is better to stay off them but that is for another post.

Despite the fact I am yoga teacher I do eat mat. In fact I love meet. I personally didn’t know one have to become a vegetarian to become a good yoga teacher. I tried to be vegetarian and I gave up as it was not good for my mental neither physical health. If you want to be a vegetarian with adequate diet you actually really need to spend loads f time thinking about what goes into your stomach. I wasn’t ready for such a commitment. Especially because I didn’t feel strongly about the idea of giving up a meat.

Now the hugely discussed bread and wheat products. Well ….after I read few scientific evidence based books (the best one Grain Brain) I have to say I can see a reason why wheat is not only good for our digestive truck but also not for our nervous system, brain including. Despite that I do eat bread occasionally. I experimented with Paleo diet quite a lot and I have to say I felt amazing. Though it is not sustainable in my case. We do travel a lot and being on Paleo diet is just so difficult when you have not an access to your kitchen or your local restaurants. It becomes very limited and put lots of pressure on my mind to choose and look for Paleo diet at the airports, planes and petrol stops . So many times I gave up , breaking the Paleo diet and switching to grains messed up my body for several weeks.

So I do eat a bread. I try to always go for better quality anf I think of it as a cucumber. I also don’t eat cucumber for my breakfast, lunch and dinner and snacks in one day.

My guideline for staying healthy, full of energy and keeping my weight stable is:

  1. Eat loads of veggies. I try to have with each meal half of the plate filled  with variety of vegetables.
  2. Eat at least 80% home made food.
  3. Have at least 1 meet free day.
  4. Have a treat once-twice a week.For me that is variation of a chocolate cake:)
  5. Have 1 serving size of fruit each day. (for example 1 apple or 1 cup of berries)
  6. Stop eating when you feel 80% full
  7. Eat slowly
  8. Eat when you are hungry. That means sometimes I have snack, sometimes I don’t.
  9. Eat quality products. Rather spend little bit more on a good stuff.
  10. Drink a loads of natural water. Spice it up with lemon or lime if you get tired of the plain water taste.
  11. Sleep enough. For me that is 8 hours.
  12. Exercise every day. Even if that exercise means to get off the bus 2 stops  ahead and walk 30 min.

Remember this is a guideline. We are just humans and it is not possible to follow it 100%. Becoming obsessive with your food can cause a serious harm to your mental health.

 


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Happy Mummy

This is super yummy combination of zucchiny noodles and meatballs and a particularly nice variation of beef meatballs. Yummy for parents and kids loved it too! It takes 40 min which may seems a lot but what I do I prepare the meat mixture and spiralize the noodle ahead whenever I have time during the day and then the cooking time takes just 20 min.

Emilia is not crazy about the zucchini noodles that’s why I served on her plate veggies which I know she loves and add little bit of noodles for taste and fun. This time she actually was willing to touch it and taste it. She still wasn’t crazy about it but she ate 2 noodles which is a progress compare to our last zoodles attempt:)

20  min preparation time
20 min cooking time
Serves 4 people

Mushroomy meatballs

IngredientsIMG_9803-225x300.jpg

  • 150 g mushrooms
  • 1/2 cup oats
  • 500 g minced beaf or pork
  • 1-2 eggs
  • 1 medium yellow onion
  • 1 cup of parsley
  • 1 tbsp olive oil
  • 1 tbsp butter
  • 1 tbsp honey
  • salt
  • pepper

Method

  • Preheat oven to 180 C
  • In a saucepan over medium heat, brown the onion and mushrooms  in the olive oil and butter. Cook for approximately 3- 5 minutes, or until golden brown. Add the parsley, oats and honey cook for another 1 minute.
  • Blend the mixture in a food processor
  • Add the mixture to minced beef and add the egg
  • Season with salt and pepper

Zoodles

Ingredients

  • 2 large zucchini, made into strands with a spiralizer
  • ¼ tsp Himalayan salt
  • ¼ tsp freshly ground black pepper
  • ¼ tsp garlic powder
  • ½ tsp dried oregano

Method

  • In a skillet heat the oil and add the spiralized zucchini. Sprinkle with salt, pepper and garlic powder and stir delicately to distribute the seasoning; cook for about 30 seconds, until the zoodles are barely just softened.
  • Topped with meatballs

My tip:

Top it up with tomato and chalapegno salsa! In the blender mix cherry tomatoes, chalapegno peppers, onion and parsley. Blitz and remove the liquid part. Put 2 tbsp on the top of meatballs! Yummy.


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I loved this for our snack! It was so nicely moist, yummy and filling. If you buy the hazelnut butter in the shop it takes only 5 min to prepare and then just bake in the oven.

Ingredients

  • 1 cup of homemade Nutella. (or you can buy chocolate hazelnut butter in health shops) IMG_9784-300x300.jpg
  • 1 cup zucchini shredded and squeeze the water out
  • 2 large egs
  • 2 tbsp pure apple cider vinegar
  • 2 tbsp maple sirup
  • 1 tsp pure vanilla (optional)
  • 1/2 tsp baking soda
  • pinch of salt

Method

  1. Preheat oven to 200 C
  2. Combine hazelnut butter, eggs, maple sirup, vanilla and salt until smooth
  3. Add shredded zuchini
  4. Scoop into loaf and baked 35 min-50 min
  5. Let cool for few min and enjoy!

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I love green soups and this one can’t get any greener! I am not a huge fan of asparagus. Thought this liquidised way is hugely satisfactory. Instead of heavy cream I tried coconut milk and it was delicious!

5  min preparation time asparagus-soups-300x300.jpg

15 min cooking time

Serves 4 people

Ingredients

  • 1 big white onion
  • 2 tsp butter
  • 4 cloves garlic
  • 200g asparagus
  • 1 cup of spinach
  • 1 1/2 cup of chicken or vegetable stock
  • 1/4 cup coconut milk

Method

  • Fry the onion first on melted butter
  • When transparent add the asparagus
  • Stir for 10 min
  • Add the stock
  • Blitz
  • Serve

Bon Appetite!

 


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Kale is for many of us frustrating vegetable. We all know that eating kale has amazing health benefits  but it has very awkward texture and not everybody likes the bitter taste of it either.

I hate eating something I don’t enjoy…..What is the point of eating something you really struggle to swallow…So here are my favourite recipes how I enjoy the regular doses of kale.

I am really not kidding. I think you really can enjoy it:) And not just you..all the below recipes besides the kale salad children usually love!

1. Kale smoothie

  • IMG_8586-225x300.jpg1 banana
  • cup of purple grapes
  • cup of kale
  • 1 tbsp cinnamon
  • 1/2 cup of water
  • few cubes of ice

Bzzzz and enjoy!

 

 

2. Kale chips

  • paprika-and-chilli-kale-chips-26598_l-30Preheat an oven to 350 degrees F (175 degrees C). Line a tray with sheet with parchment paper.
  • Remove the leaves from the thick stems and tear into bite size pieces
  • Sprinkle with olive oil (you may mix in the garlic and parmesan, or chilli flakes)
  • Bake until the edges brown but are not burnt, 10 to 15 minutes.
  • Add himalayan sea salt before eating if you wish.

 

3. Green soup

  • IMG_8562-225x300.jpg1 head of medium broccoli
  • 3 celery stalks
  • 3 cups of kale leaves (remove the stem)
  • 1 big onion
  • Vegetable or chicken stock to cover the veggies
  • Boil for 15 min and then bzzzzz. Chop a bacon into small pieces fry it and add it to the soup. Bon appetite!

 

4. Kale salad

  • IMG_9167-225x300.jpgFor a 1 salad bowl chop kale (remove the stem) to fill 3|4 of the bowl.
  • Chop into really small pieces. Grate 1|3 of cup of parmesan
  • toast a bread and then grate 1|3 of cup.
  • Add it to the salad and throw in some walnuts and raisin +pomegranate seeds if you wish. Sprinkle with bit of a olive oil. Serve it enjoy it!:)

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Happy Mummy

That temptation to always have them clean!

I know how it feels. The moment you see their hands and faces dirty there is some parenting button at the back of our mind causing us an immediate headache! 🙂

When Emilia started with baby lead weaning I was on my knees at least 3 times a day cleaning up an enormous mess! But this will all pass and the mess will become lot more manageable.

There are so many scientific studies out there proving that letting your child the first 2 years of his | her life to get messy is positively impacting the relation of the child with his food. Children which are allowed to get messy and play with their food as toddlers tend to become less fussier eaters and become real social eaters.

IMG_9420-e1481110370402-225x300.jpgEmilia is 2 years and 3 months and she makes very little mess now when she eats. But occasionally she still go full on and it is such a joy to watch her enjoying her food! At this picture she was dipping oat flakes into her green smoothie (kale, banana, grapes and cinnamon). My parenting bell went on and for a second I had this need to start whipping her face etc but I managed to stop myself and just let her to enjoy herself. I cleaned her face in 1 min after she was finished and the washing machine washed her t-shirt. And she enjoyed so much her healthy nutritious snack:)

 

 


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Happy Mummy

How do you manage to just cook one meal for the whole family? My children would never eat the kind of food me and my husband eats. 

Really? Are you sure they would not? I often witness parents imposing lots of their believes and limits on their children. I am not an exception. But I try really hard not to do that. This very often comes up with serving a food.

Have you ever seen French, Chinese, Korean or Indian child eating? Do you know what they have in common? They are great eaters! They literally would eat anything!

This is not a coincidence. The main reason behind  that is that children from the Asian cultures and in traditional French families are encouraged from a very young age to share the family dinners. To try a huge variety of foods since they are exposed to solids. Eating in this cultures is a social event, time to sit down and talk about the day. Pick and choose from what is presented in front of you. No special cooking for the infants, no separate time to feed them.

Look I get it. Once a while you want to have a quite and peaceful dinner. That’s why me and my husband allocated Saturday for this event. We feed Emilia canned fish and boiled veggies put her to sleep and then we order sushi and watch a movie! I love Saturdays:) But other then this day we eat all together and Emilia shares our food.

food-everybodyThis is what we are having tonight. Thai chicken curry soup.

I managed to make it super spicy…Ups…But no panic here. In this case I just set aside all the ingredients and simply washed it under running water. It will still have the curry aftertaste but it will be acceptable for her and she will be offered to taste the soup if she shows interest.

For this curry soup I used this recipe! Super yummy! http://bit.ly/2cfcnHa


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Happy Mummy

You would never guess the veggie ingredient!!! So super yummy!

Preparation time: 40 min

(you can make the potato day before)

Ingredientsimg_9232-1

  • ½ cup cooked mashed sweet potato (see method), which is approximately half a medium sweet potato
  • 1 cup dried, pitted dates
  • 1 cup water
  • 1 and ¾ cup of almond meal (for nut-free alternative)
  • ⅓ cup cocoa or cacao
  • 3 tablespoons coconut oil

Method

  1. Chop the potato into small cubes and bake in oven 180 C for about 30 min
  2. Meanwhile soak the dates in water
  3. Mash the potatoes and date with food processor and mix in rest of the ingredients

Voila. Bon appetite!!


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