Cooking with Nena
Natural Chef. Online Cookery & Fermentation. Nutrition.
COOKING CAN MAKE YOU A HAPPIER PERSON!
Wonder why so many people got into Banana Bread and Sourdough loaves during Lockdown mk1? Studies have shown that cooking can be a really therapeutic activity. Even just making the simplest of recipes has been shown to improve an individual’s mindset.
The reason is simple: when you cook, you stimulate your senses. The feel of the flour, the smell of the fresh tomatoes, the sound of the whisk… all these things work their magic and your body releases endorphins, those feel good hormones that put a smile on your face.
Cooking also asks you to focus on the present moment, on your ingredients and the process, you cannot ruminate; you have to leave your thoughts aside (even if just for a few minutes). That interruption of your (often negative) internal dialogue acts as a circuit breaker in helping to curb negative thinking, which can give you the time you need to feel more grounded, present and yes, happier.
Nena has very kindly written out a few recipes for us to share with you; a quick and mega-yummy Banana Bread and a soothing Tomato & Red Lentil Soup.
Peanut Butter & Date Banana Bread
Here is a quick delicious banana bread recipe, a breakfast, snack or anytime go-to treat. I used ripe bananas and sweetness and peanut butter, made from one of the most popular legumes, for protein and good fats. Feel free to mix and match, using whatever is in season in terms of fruit (try grated pears or apples) and the nut or seed butter (you can also swap for tahini)
Makes 1 loaf
220 g wholegrain spelt flour
2 tsp baking powder
2 tsp ground cinnamon
Pinch sea salt
2 tbsp milled flax seeds
110g coconut oil, melted/ 100 ml olive oil/ 150g butter)
4 tbsp peanut butter (or tahini)
110 ml plant-based milk
90g dates, chopped
3 ripe bananas, 2 mashed and 1 sliced down the middle for the top
Handful of chopped peanuts for garnishing
Pre-heat the oven to 180C (fan). Grease and line a 20 cm loaf tin.
Whisk together the dry ingredients until well combined, leaving a well in the centre.
Add the milk and dates into a blender jug and blend.
Pour the milk and date mixture into the well and add the oil/butter. Stir well to combine.
Stir through the mashed banana and add the peanut butter and honey (use more of slightly less depending on tastes. I tend to add less sweetener when using sweet fruit). The mixture should be a thick doughy consistency.
Pour the mixture into the tin. Top with the sliced banana, chopped nuts and finish with a drizzle of honey across the top.
Bake for 25-30 mins or until the skewer comes out clean (a few crumbs is fine).
Allergy: NUTS
TOMATO & RED LENTIL SOUP
A versatile, easy and delicious soup that can be made with tinned tomatoes and jarred red peppers, but can also use fresh tomatoes and peppers if you have those in. The tomatoes and peppers provide much needed immune supporting nutrients such as Vitamins C, A, E and K. With the addition of the fibre, heart and brain healthy fats and protein, this soup makes a filling, comforting and nutritious meal.
Serves 4
4 tbsp olive oil
2 onion, finely sliced
6 cloves garlic, chopped
2 red peppers, chopped
2 x 400g tins tomatoes (or 1 kg of fresh, chopped)
60g red split lentils
325 ml water
1 tsp vinegar
1 tsp honey/maple syrup
1 tbsp white miso
100g bread, chopped into 3-4 cm chunks
Salt & pepper to taste
Preheat your oven to 200C (fan)/ 220 (non-fan) and, make your croutons by coating the bread in olive oil and roasting and until golden.
Meanwhile, in a saucepan, heat the oil and cook the onion, garlic and pepper on a medium/low heat until soft.
Next, add the tomatoes and simmer until the chunks begin to break down.
Next, add lentils and the water to the pan and continue to simmer for another 10-12 minutes.
Remove ¼ of the soup and blend, returning this back to the pan. Add the vinegar, sweetener and miso, stir until incorporated. Season to taste with salt and pepper.
Add the croutons when serving. Serve warm or cold with an extra drizzle of olive oil.
LET US KNOW HOW YOU GET ON? POST YOUR PICS AND TAG @HONOROAKWELLNESSROOMS & @NENA.FOSTER.FOOD
“Hi! I’m Nena – a qualified Natural Chef (College of Naturopathic Medicine (CNM)), cookery and fermentation teacher, recipe developer, food stylist and writer. While there may be many strings to my apron bow, every element of my work aims to bring joy and simplicity back into healthy eating.
Before launching my own nutrition-focussed cookery business in 2017, I completed a PhD in public health and worked as a public sector consultant with a focus on healthcare. For nearly two decades my work focussed on chronic disease and the impact of poor health. It was through this work that I became passionate about how nutrition can improve and prevent ill health.
As a mother of two, I also understand the importance of creating simple, wholesome recipes that the whole family will love and enjoy, so that you can make lasting lifestyle changes together.”
