As promised in my previous post, I’ve got a weeks worth of grounding recipes for you to enjoy, but not without a little background information on the foods and why I specifically chose them first. Before I delve into this, I’d just like to add that this meal plan is for anyone to enjoy (pregnant or not), and if you’ve been wanting to take a more plant based approach to your diet, then this is a gentle and nourishing place to start!
Ok, so I placed a heavy emphasis last week on balancing my root chakra and solar plexus, not only through yoga and other exercises, but mostly through nutrition. At the risk of sounding woo-woo by using chakras and nutrition in the same sentence, let me remind you that each chakra is associated with a certain part of the body (system and organs), which it provides with the energy it needs to function. For example, Our Root Chakra represents the lymphatic, skeletal and elimination systems, the adrenals, the lower extremities and the prostate gland in men. Our root chakra is what allows us to be fully in our body, and when it’s off balance we tend to feel ungrounded – which is exactly how I’ve felt the last few weeks housing another life form inside of me.
To detox and balance this chakra, the focus is on eliminating foods that put stress on your adrenal glands and immune system (hello coffee & refined sugars!), and increasing the foods that support elimination pathways. Upping the intake of purple/red/orange foods like capsicum, beetroot, carrots and sweet potato, plus protein and minerals will help with strengthening and supporting the immune system. If you are feeling particularly ungrounded, try engaging in some of these earthing exercises: walking barefoot on any natural surface such as sand, soil, dirt, grass and water. If this isn’t an option, use meditation and visualisation, envision that you are releasing energy from the soles of your feet, and drawing up strength from the earth.
Moving onto our Solar Plexus which represents our nervous and digestive system, the pancreas, liver, gallbladder, intestine and stomach. It’s the space for transformation, purpose, energy and digestion. It’s where we literally and figuratively “make shit happen”. When our solar plexus is in balance, mentally we can easily break down and digest information, our energy is strong and stable, and the same can be said on a physical level. When you’re stressed and anxious, have you ever noticed how or what those thoughts/feeling do to this area of the body? For me personally, it results in either frequent or infrequent trips to the loo, an icky feeling in the guts and brain fog that doesn’t seem to clear. Our digestive and nervous system are so intimately connected, and therefore if this is out of balance, foods alone aren’t going to help your sitch ( sorry there is never any quick fixes with me). Firstly, take some time out to meditate in a quiet space where you can figure out what’s going on up there, and release old negative thoughts and stagnant energy associated with those thoughts. If your mind is still busy, just focus on taking slow deep breaths or perhaps try out ujjayi pranayam (click here to learn this technique). In these later stages of pregnancy I’ve really started to emphasize pranayama (breathing exercises) over asana (yoga poses) as these practices help me to feel strong, centred and grounded, not only that but this breathwork also helps to cultivate intense focus which is needed in preparation for labor. For my non-pregnant sisters, sit ups are also a great exercise to bring about balance to this energy center. Eating foods that are good for the gut such as fermented products (miso/kimchi,etc), and incorporating more high-fiber carbohydrates (like legumes) and yellow anti-inflammatory rhizomes such as turmeric and ginger should help to keep things moving along nicely.
So what’s on the menu?
Choc Chunk Brownie Bliss Balls
2 in 1 Raspberry Jam/ Sauce
Red Velvet Beet Waffles
Things on Toast Chia Puddings
Avocado Smash on Toast
Rocket, Green Bean, Globe Artichoke & Tuna Salad
Caesar Salad w /Vegan Cheesy Dressing
Chakra Balancing Dahl
Turkey Salad Cabbage Wraps
Grounding Soup Bowls
Grilled Turmeric Snapper w/ Avocado & Papaya Salad
Miso & 5 Veg
Satay Noodle Salad
Roasted Root Vegetable Salad
Unfortunately, as I’m still a few months off the new app release, most of the recipes are hidden on this site, so this is the only way to get these recipes to you guys! (sorry for all the scrolling). If you want to follow the full weeks meal plan then don’t forget to download the PDF in the previous post ( as this will help you set out your meals) and hit the grocery store with the shopping list I’ve included below.
HHNT GROUNDING SHOPPING LIST (1)
*TIP: Always check your fridge, freezer & pantry against this shopping list before heading off to the shops, it saves on food wastage and makes it easier on the wallet. I’ve also highlighted some pantry items in pink – I suggest heading to Nana’s Pantry (if you are a bay local), or bulk food store for these items as you only need small qty’s (much cheaper this way).
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THE RECIPES
2 IN 1 RASPBERRY JAM/ SAUCE
MAKES 400ML
INGREDIENTS
2 ½ Cups of Frozen Raspberries
3 TBLS of Rice Malt Syrup
Juice & Zest of ½ Lemon
2 TBLS Chia Seeds
METHOD:
Combine all ingredients except chia seeds in a saucepan and simmer over a medium-high heat.
Once the raspberries defrost and mixture starts to thicken, stir in chia seeds and simmer for a further 4-5minutes.
Remove from heat and allow cooling, stir occasionally. Once cooled store in an airtight container for up to 7 days.
RED VELVET BEET WAFFLES
SERVES 5
INGREDIENTS:
DRY MIX
3 Cups of Spelt Flour or Oat Flour
1 Cup of Cacao
1 tsp. Baking Powder
2 tsp. of Cinnamon (ground)
Pinch of Salt
WET MIX
1 ½ Cups of Almond Milk (At Room Temperature *This is important)
½ Cup of Coconut Oil (Melted * This is important)
2/3 Cup Grated Beetroot
6 TBLS of Rice Malt Syrup
3 Prepared Cheggs (3 TBLS of Ground Chia Seed mixed with ¾ Cup of water)
2 tsp. of Vanilla Bean Extract * Optional
TO SERVE:
Fresh Mixed Berries
Coconut Ice Cream or Nuttelex
Rice Malt Syrup
Raspberry Sauce
METHOD:
Turn on waffle iron to allow to heat up.
Combine all dry ingredients together in a large mixing bowl.
Combine all wet ingredients except beetroot into a high-speed blender or large food processer, add the dry ingredient mix, and blitz on high speed until well combined. Stir through the grated beetroot.
Pour the batter into the heated waffle iron; enough to cover the centre and most of the central surface area, close the lid. Once the waffle is deeply golden and crisp (about 7-10 minutes), transfer to a cooling rack.
The waffle may still feel quite fluffy, but once removed and cooled down it will harden. You can also reheat/crisp the waffle in the oven for a couple of minutes just before you serve.
Serve topped with berries, raspberry sauce, coconut ice cream & a drizzle of rice malt syrup. If you feel like something a little less rich, spoon some butter or nuttelex on top with a drizzle of rice malt! (These waffles keep for up to 7 days when stored in an airtight container in the fridge, or for several months in the freezer, I like to make a double batch and keep them in the freezer).
*OPTIONAL
THINGS ON TOAST CHIA PUDDINGS
(Peanut Butter & Jelly & Notella Hazelnut)
SERVES 6
INGREDIENTS:
FOR THE BASE:
¾ Cup Chia Seeds
2 1/2 Cups Bonsoy Soy Milk or Cocoquench
4 TBLS of Rice Malt Syrup
1 tsp. Cinnamon
Pinch of Salt
METHOD:
Combine all base ingredients except chia seeds in a saucepan over a medium heat until rice malt syrup has dissolved.
Pour mixture over chia seeds, stir well to combine and set aside to cool and thicken.
Once cooled, split the mixture into two separate mixing bowls.
FOR THE NOTELLA HAZLENUT
2 ½ TBLS of Cacao Nibs
1 TBLS Cacao
2 ½ TBLS of Rice Malt Syrup
3 TBLS Roasted Hazelnuts (chopped)
Mix the above ingredients except 1TBLS hazelnuts through one of the bowls of chia pudding. Divide mixture among 250ml containers. Sprinkle with remaining hazelnuts and option to add 2 TBLS coconut yoghurt or Notella.
FOR THE PEANUT BUTTER & JELLY
¾ Cup Raspberry Jam
3 TBLS Peanut Butter
Mix half of the raspberry jam through the other chia mixture. Divide the mixture between 250ml containers. Top with remaining raspberry jam, and a TBLS of Peanut Butter.
These chia puddings will keep for up to 6 days when stored in the fridge.
AVOCADO SMASH ON TOAST
INGREDIENTS:
FOR THE SMASH
1 Avocado
1 tsp. Cumin, ground
*1/2 tsp. Chilli Flakes
Juice of 1/2 Lime
1 tsp. Olive Oil
Generous amount of Pepper
Pinch of Sea Salt (season to taste)
To Serve:
2-4 Slices of Bürgen GF Sunflower & Chia Bread
* A few Coriander Leaves
METHOD:
In a small mixing bowl use a fork to smash the avocado, add the remaining ingredients, mash until all combined.
2. Toast bread, spread with avo smash and sprinkle over coriander.
CHOC CHUNK BROWNIE BLISS BALLS
MAKES 27
INGREDIENTS:
DRY MIX
1 Cup of Raw Cashews
1 Cup of Hemp Seeds
1/2 Cup of Sunflower Seeds
1/2 Cup of Flaxseeds
1/2 Cup of Pepitas
1/2 Cup of Loving Earth Berry Buckinis
WET MIX
½ of Cup Chia Seeds
1/2 Cup Shredded Coconut
1 Cup of Rice Malt Syrup
1/2 of Cup Cacao
1/2 Cup of Peanut Butter
COATINGS (ALL OPTIONAL)
Raspberry Powder
Natures Way Super Greens + Super Reds Powder
Cacao
Desiccated Coconut
METHOD:
Blitz all dry mix ingredients together in a large blender or food processor until it forms a meal like consistency, don’t stress if it’s not super fine, it’s even better when there a crispy little chunks.
Add the Wet Mix ingredients, and blitz until well combined.
Roll into balls, and either store in an airtight container or roll into optional coatings (I use raspberry powder) before placing it into a container and freezer for storage.
ROCKET, GREEN BEAN, GLOBE ARTICHOKE & TUNA SALAD
SERVES 2
INGREDIENTS
80g Green Beans (trimmed)
60g Rocket
3-4 Artichoke Hearts in brine (sliced)
2 Shallots (sliced, thinly)
1 tsp. Olive Oil (for cooking)
1 tsp. Chilli Flakes
Salt & Pepper (to taste)
2 x 95g Lemon Pepper Tuna (canned)
METHOD:
Heat olive oil in a non-stick frying pan over a medium heat Throw in the green beans, some cracked pepper and chilli flakes and sauté for 3-5 minutes. Remove from heat.
In a large mixing bowl, toss together the beans with all remaining ingredients (except for tuna) and divide salad among bowls or Tupperware containers. Serve with a tin of lemon pepper tuna, or plain tuna with a drizzle of lemon juice and cracked pepper.
CAESAR SALAD W / VEGAN CHEESY DRESSING
SERVES 4
INGREDIENTS:
FOR THE SALAD:
400g Chickpeas, drained & rinsed
1 tsp. Cayenne Pepper
2 TBLS Cold Pressed Olive Oil
Salt & Pepper, to taste
3 Cos Lettuce Gems
*Lemon & Herb Dukkah
FOR THE DRESSING:
¼ Cup Olive Oil
3 TBLS Tahini
2 TBLS Nutritional Yeast
1 Garlic Clove, crushed
Juice of ½ a Lemon
2 TBLS Hot Water
Salt & Pepper, to taste
METHOD:
Preheat oven to 200°C. Toss all the salad ingredients (except cos lettuce) together in a medium-mixing bowl. Transfer mixture to a baking tray and roast in the oven for 20-25 minutes, shaking the pan about half way.
Meanwhile, whisk together or place all salad dressing ingredients in a blender and blitz until smooth and thick.
Slice the cos lettuce gems into ribbons and place into a mixing bowl; add the roasted chickpeas and dress with the dressing. Top with dukkah and a squeeze of lemon.
CHAKRA BALANCING DAHL
SERVES 4
INGREDIENTS
1 Cup Yellow Lentils
1 Cup of Basmati Rice
3 tsp. Olive Oil
1 tsp. Mustard Seeds
1 tsp. Cumin Seeds
1 tsp. Turmeric, ground
1 Knob Ginger, grated
2 TBLS Coriander Root, diced
½ Sweet Potato, diced
½ Red Onion, diced
1 Carrot, diced
½ Cup Cabbage (red or green)
Generous amount on S&P (to taste)
TO SERVE
Coriander Leaves, torn
*Greek Yoghurt
METHOD:
Wash the yellow lentils and basmati rice in strainer.
Heat the olive oil, mustard seeds and cumin seeds in a large saucepan or frying pan over a medium heat until the seeds start to pop. Add the remaining spices, coriander root, red onion and ginger and cook until fragrant.
Add the lentils and rice to the pan, and stir to coat evenly, add 750ml of water along with the vegetables and bring to the boil.
Cook for about 15-20 minutes or until vegetables, rice and lentils are soft, you may need to add more water throughout the boiling time.
Serve topped with Greek yoghurt and fresh coriander leaves.
TURKEY SALAD CABBAGE WRAPS
SERVES 4
INGREDIENTS
200g Shaved Turkey Breast
1 Sugar Loaf Cabbage or Green Cabbage
½ Cucumber, rounds sliced
1 Carrot, grated
2 Tomatoes, rounds sliced
½ Red Onion, Thinly Sliced
Fresh Baby Beets Whole 250g
Hummus
Salt & Pepper (to taste)
METHOD
Peel back the cabbage leaves carefully to make wraps.
Spread a nice layer of hummus onto each cabbage leaf, and fill with remaining ingredients.
Roll up and enjoy!
GROUNDING SOUP BOWLS
SERVES 4
INGREDIENTS
FOR THE SOUP
½ Pumpkin, diced
1 Sweet Potato, diced
1 Red Onion, diced
2 TBLS Olive Oil
1 Garlic Clove, crushed
2 TBLS Coriander Root, diced
2 tsp. Smoked Paprika
3 Cups of Vegetable Stock/Broth
200ml Coconut Milk
Generous amount on S&P (to taste)
FOR THE FILLING
400g Chickpeas, drained & rinsed
1 tsp. Chilli Flakes
¼ Bunch Kale, leaves torn
1 TBLS Olive Oil
3 TBLS Pepitas
1 tsp. Cumin Seeds
TO SERVE
Coriander Leaves, torn
*Shallots
METHOD:
Preheat the oven to 180°C. In a large oven tray, toss together all of the soup ingredients (except stock and coconut milk) until evenly coated. Bake in the oven for around 45 minutes to an hour or until vegetables are cooked.
In a large mixing bowl, toss together all the filling ingredients. Separate the coated kale and spread the rest of mixture onto a lined baking tray, and cook for around 30 minutes. When the 30 minutes is up add the kale to the tray and cook for 5-10minutes or until crunchy.
Transfer the roasted vegetable mixture into a large blender or food processor with vegetable stock & coconut milk and blitz until smooth.
If soup has cooled, feel free to reheat in a saucepan on a medium heat of microwave.
Divide the soup among bowls and top with crunchy filling mixture, coriander leaves and shallots.
GRILLED TURMERIC SNAPPER W/ AVOCADO & PAPAYA SALAD
SERVES 4
INGREDIENTS
FOR THE FISH:
4 Snapper Fillets (whole)
Zest & Juice of 1 Lime
1 tsp. Turmeric (ground)
1 tsp. Cumin (ground)
FOR THE SALAD:
1 Red Papaya, diced
1 Large Avocado, diced
1 Red Chilli, seeds removed, finely diced
½ Red Onion, finely diced
1 Handful of Fresh Coriander, chopped finely
1 Handful of Fresh Basil, chopped finely
FOR THE DRESSING:
Zest & Juice of 1 Lime
Juice of 1 Lemon
1 tsp. of Rice Malt Syrup
Salt & Pepper (to taste)
METHOD:
In a bowl mix together turmeric, cumin and a little bit of sea salt and cracked pepper. Add the lime zest and juice. Immerse snapper fillets in marinade and cover and refrigerate for 1 hour.
In a large salad bowl, combine the salad ingredients and set aside.
In a smaller bowl, whisk together the dressing and set-aside until ready to serve.
Heat 1-2 TBLS of oil in a large non-stick frypan; pan fry marinaded snapper fillets until golden and cooked.
Dress the salad, and toss to combine. Serve and enjoy immediately.
MISO & 5 VEG
SERVES 4
INGREDIENTS:
4 Small Sweet Potatoes, halved
2 Purple Carrots, julienned (orange are fine if you can’t get hold of purple)
2 Kohl Rabi, juilienned
3 TBLS White Miso Paste
3 TBLS Hot Water
2 Broccolini Bunches, stems trimmed
1 TBLS Fresh Ginger, grated
60g Baby Spinach Leaves
½ Bunch Coriander, chopped
Olive Oil
1-2 TBLS Sesame Seeds
Salt & Pepper, to taste
METHOD:
Preheat the oven to 200° Wash the sweet potatoes thoroughly, and pierce each ones skin with a fork.
Place the sweet potatoes, carrots and beetroot on a large baking tray and roast in the oven on the centre rack for 40 minutes or until soft.
Meanwhile, whisk the miso and hot water together to form a paste set aside.
Once the root vegetables have cooked, remove from the oven and drizzle the miso mixture over the vegetables and return to the oven to cook for a further 10-15minutes.
Whilst the root veggies are in the final 10 minutes of cooking, heat some olive oil or sesame oil in a large non-stick frying pan, throw in the ginger and broccolini, stir-frying until slightly char.
Remove from heat, add the spinach and sesame seeds to the pan and toss to combine (the heat from the pan should slightly wilt the spinach).
Once the root vegetables are done, divide the mix between bowls, along with the broccolini and spinach and garnish with some fresh coriander.
SATAY NOODLE SALAD
SERVES 4
INGREDIENTS
FOR THE STIR FRY
200g Sweet Potato Noodles
80g Green Beans, trimmed
80g Sugar Snap Peas
1 Broccolini Bunch, cut into small pieces)
1 Carrot, julienned
1/2 Red Capsicum, julienned
1 TBLS of Sesame Oil
FOR THE SAUCE
1/8 Cup of Peanut Butter
1/8 Cup of Nuttelex
2 Garlic Cloves, grated
1 Knob Ginger, grated
2 TBLS of Tamari
1 tsp. Sesame Oil
2 TBLS. Rice Wine Vinegar
1-2 tsp. Water
METHOD:
Prepare sweet potato noodles as per packet instructions and set aside.
Heat the sesame oil in a large frying pan on a high heat, add the broccolini, carrot and green beans, and stir-fry for 10 minutes.
Meanwhile, blitz together the sauce ingredients and set aside.
Add the remaining veggies to the frying pan, and cook for about 2-3 minutes, add the sauce to the pan and a little water if too thick. Throw in the noodles and toss to combine well.
Enjoy this dish warm as a stir fry or cold as a salad
ROASTED ROOT VEGETABLE SALAD
SERVES 4
INGREDIENTS:
TO BE ROASTED:
1 KG Baby Potatoes, quartered
1 Small Sweet Potato, cut to similar size as potato (OPTIONAL)
400g Chickpeas, drained & rinsed
OVEN SEASONING
¼ Cup Avocado Oil or Olive Oil
2 TBLS Black Sesame Seeds
¼ tsp. Cayenne Pepper
Salt & Pepper, to taste
FOR THE SALAD:
3 Cups Mixed Greens (Rocket, Spinach, etc)
3 Shallots, sliced thinly
4 Radishes, sliced thinly
FOR THE DRESSING:
2 TBLS White Miso Paste
2 TBLS Olive Oil
1 TBLS of Sesame Oil
1 TBLS of Rice Wine Vinegar
1 TBLS of Tamari
1 TBLS Hot Water
2 tsp. Ginger, grated
METHOD:
Preheat oven to 200°C. Whisk together the oven seasoning ingredients.
Place potatoes in a mixing bowl and chickpeas in a separate mixing bowl.
Pour 2/3 of the oven seasoning mixture over the potatoes and the remaining amount over the chickpeas. Toss well until evenly coated. Pour mixtures onto separate baking trays and roast for 25 – 30 minutes, taking the trays out halfway through to shake around to prevent sticking.
Whisk together the salad dressing, set aside.
Add the remaining salad ingredients to a large mixing bowl.
Once potatoes and chickpeas are roasted, add to the salad-mixing bowl, along with dressing and toss well to combine. Serve & enjoy
