Mind Body Bowl: Think, move and eat your way to a more balanced life
Annie Clarke
‘Mind Body Bowl is the perfect balance. The recipes are simple, delicious and something you will want to eat every day. It will become your go-to recipe book’ Madeleine ShawAnnie Clarke, creator of the popular Mind Body Bowl blog, shares her journey from poor health to strength and happiness by way of her three pillars of wellness – a healthy mind; a fit body and delicious new recipes.Inspired by Annie's own experience, this book is a celebration of eating well and finding the right balance for you. We are all individuals and one prescriptive programme will never suit us all. Mind Body Bowl helps to guide and sign post some key parts of the journey towards connecting with our own body and mind in order to find our own individual sense of balance. The book includes a selection of plant based recipes that are nourishing and delicious, focusing on simple, fresh ingredients that are easy to source. With half of the book devoted to recipes, the other half focusses on Annie's lifestyle advice, including how we can use the breath, meditation, yoga and other practices to calm our minds; how we can discover the best style of exercise to suit our bodies and how by eating natural food we can heal inflammation. By linking the mind and body practises together and applying some small changes, it is possible to set yourself on the path to wellness and greater happiness.
Copyright (#ulink_04d8308a-fc78-5dbf-ac92-e70c440fad6b)
Thorsons
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First published by Thorsons 2017
FIRST EDITION
Text © Annie Clarke 2017
Cover layout design © HarperCollinsPublishers Ltd 2017
Photography © Philippa Langley
Instagram photography courtesy of the author and Will Sebastian
Food styling: Uyen Luu
Prop styling: Lydia Brun
Hair and make-up: Frances Done
While the author of this work has made every effort to ensure that the information contained in this book is as accurate and up-to-date as possible at the time of publication, medical and pharmaceutical knowledge is constantly changing and the application of it to particular circumstances depends on many factors. Therefore it is recommended that readers always consult a qualified medical specialist for individual advice. This book should not be used as an alternative to seeking specialist medical advice which should be sought before any action is taken. The author and publishers cannot be held responsible for any errors and omissions that may be found in the text, or any actions that may be taken by a reader as a result of any reliance on the information contained in the text which is taken entirely at the reader’s own risk.
A catalogue record of this book is available from the British Library
Annie Clarke asserts the moral right to be identified as the author of this work
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Source ISBN: 9780008191108
Ebook Edition © February 2017 ISBN: 9780008191122
Version 2017–01-25
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Contents
Cover (#uce619afb-ae46-5ff0-b7c0-7f86911d956a)
Title Page (#u6d1f7ad6-cdfa-5fc6-b2e6-939f9b74744c)
Copyright (#ulink_8e896f39-972a-5e02-86fd-77783bf3f729)
Introduction (#ulink_be1de2e5-a98b-536b-a08c-77a47821959c)
A bit of background (#ulink_f7be7ce4-2d3c-5858-bbb6-b004b6a80ff4)
A few last words before we begin
Mind
Body
Bowl
Breakfasts
Blueberry Overnight Oats
Cinnamon, Apple and Raisin Porridge
Savoury Porridge
Black Rice Porridge with Pear Compote
Chocolate Chip Granola
Banana and Raspberry No-Bake Breakfast Bars
Raspberry Tahini Porridge
Farmhouse Loaf
Cinnamon Buckwheat Granola
Coconut and Mango Overnight Oats
Spiced Quinoa Porridge
Grilled Portobello Mushrooms
Soups and Salads
Pomegranate and Pistachio Salad
Pea and Broccoli Soup
Roasted Pepper and Buckwheat Salad
Gazpacho
Turmeric, Carrot and Coconut Soup
Honey-Roasted Carrot and Chickpea Salad
Kale and Raspberry Salad
Sun-Dried Tomato, Chickpea and Quinoa Salad
Bowls and hearty meals
Red Rice Bowl with Beetroot Hummus
Creamy Aubergine and Asparagus Rice Bowl
Simple Ratatouille
Mexican Bowl
Green Goddess Bowl
Mushroom Quinoa Burger with Black Bean Sauce
Raw Courgetti with Sun-Dried Tomato Pesto and Cashew Cream
Baked Sweet Potato with Lentil Dhal
Rainbow Buddha Bowl with Sweet Potato Hummus
Middle Eastern Pancake with Pomegranate and Avocado
Chickpea Curry
Butternut Squash and Kale Curry
Pea and Spinach Risotto
Creamy Mac and ‘Cheese’
Lemon Chickpea Stew
Sides
Aubergine Dip
Potato Hash
Sweet Grilled Aubergine with Pine Nuts and Sultanas
Creamed Spinach
Grilled Avocado with Vine Tomatoes
Sesame Roasted Broccoli
Caramelized Onion and Sweet Potato Cakes
Rosemary Roasted Parsnips
Stuffed Mushrooms with Polenta
Sweet Potato Wedges with Smoky Ketchup
Quinoa Tabbouleh
Pea and Mint Pesto
Carrot and Tarragon Purée
Pea Falafel with Spicy Tomato Dipping Sauce
Snacks
Banana Bread
Toffee Popcorn
Hot Chocolate
Turmeric Latte
Matcha Latte
Baked Banana with Chocolate Sauce
Chocolate Orange Energy Balls
Hemp Protein Bars
Chocolate Mousse
Index of searchable terms
Acknowledgements
Conversion charts
About the Publisher
Introduction (#ulink_34000545-3ea7-5d65-acde-fa7c770db4d6)
The world of health and well-being is growing rapidly, and it is such an exciting time as more and more people take a positive interest in leading healthier, more fulfilled lives.There is so much around us inspiring us to be the best versions of ourselves that it has become almost impossible to avoid some sort of consciousness about the way we eat, move and treat our bodies, as well as the planet.
While this engagement in healthy living gets more than its fair share of bad press, I’m with the school of thought that it is undoubtedly a really positive thing to get people moving and thinking a little bit more about what they are eating and where their food is coming from. However, the difficulty is knowing how to adapt what other people are doing to suit your own body, budget and lifestyle. So while it’s great to be inspired by others, the key to a healthy, happy lifestyle lies in the evolution of our own habits, which are relevant to us as individuals.
There is now such an endless number of resources where we can find information about how to live our lives, what to eat, how to work out, and so on, that it has become a total minefield, and it can be hard to know who to listen to or where to begin. Many of us are drawn to take a very prescriptive approach when it comes to the way we eat and exercise in particular. It is often much easier when something is laid out in front of us, so we seek out diet plans, fitness programmes and regimented routines that have been designed by somebody else. Our bodies and lifestyles differ so much that what works wonders for one person just doesn’t necessarily suit the next. It is impossible to create a one-size-fits-all programme that works for everyone.
When I first decided to reassess my diet and lifestyle, I latched onto a specific format of diet and exercise in order to establish a new routine. I thought that by mirroring other people’s efforts I would achieve my goal of feeling my best, only to realize that because we are all so different – physically, mentally and in how we live our lives – I needed to tune into my own body and mind, and adapt to what I needed as an individual.
I began writing this book as a way of sharing simple recipes, but it evolved to include a lot more than food. I have learned so much, not only about myself but about all the amazing ways in which you can help yourself to feel good beyond the way you eat that it seemed only right to share a whole package of holistic well-being.
For me, the three pillars of health and happiness are the mind, the body and the food that you eat. All three must be in balance in order to find a truly sustainable and comfortable lifestyle. When you start to take responsibility for one of these areas – for example, paying attention to dietary habits – over time it becomes natural to expand this taking of responsibility into the rest of your life, too. When you begin to realize how much of a positive impact you can have on the way you feel, you want to promote that in other areas of your life. By contrast, if in trying to commit to new changes you end up losing yourself in any one of these areas, concentrating solely on that, you can find that your lifestyle becomes more challenging and you will no longer be able to maintain your newfound regime.
By drawing inspiration from the people, things and world around you, taking just the bits that suit you and leaving the rest out, without beating yourself up for going about things differently from someone else, you can find out what works for you. I really believe it isn’t about success or failure, but about celebrating your own individuality and creating conditions that allow you to be the best version of yourself. I found that as I focused on one of these areas (I’ll explain a bit more in the next section, but for me, a change in diet was really my starting point), my attitude towards other aspects of my life started to change, having a positive knock-on effect and driving me to create conditions for a truly healthy, happy lifestyle.
I have been, and continue to be, on a fascinating journey of self-discovery, learning a little more about myself every day. I have come to realize how powerful this knowledge is, and that it can really influence the many different parts of my life, allowing me to take decisions that nurture me. Most noticeably, I have learned to be kinder towards and more accepting of myself, something that so many of us find challenging. I still continue to learn and grow every day, and I hope that I will do so for ever. In the meantime, I want to share the power of this process and help guide you through all the confusing and conflicting information. I want to help you make sense of it all in a way that is manageable, that fits in with your life and allows you to really understand what it is that you need in order to find your own sense of balance.
Some of you might be reading this book because you are looking for a way to overcome a digestive disorder or low energy levels – or perhaps you’ve realized that you are not feeling as good as you would like. If this sounds familiar, then in many ways your motivation is probably already in place. You know why you are trying to make changes and can see how much your life could be improved if you can relieve yourself of whatever symptoms you are experiencing. However, when you try something and it doesn’t work out, it can be incredibly frustrating – I know that from my own experience. For you, persevering when you can’t find a quick fix may be challenging at times, but hopefully you will soon recognize the things that do and do not suit you.
Others of you perhaps might be a little curious, and even if you don’t have a specific cause for immediate change, you might simply be interested in learning more about yourself or how to live life to the fullest. For you, making changes to your lifestyle can be harder to commit to, but perhaps a little less frustrating.
‘Nothing about this book is intended to be prescriptive. The aim is to share with you a few ideas to help you work through your own journey, at a pace that suits you, in order to discover what makes you feel your absolute best.’
Alternatively, you may not fit in with either of those groups and maybe just picked this book up at random – if so, why not continue to flick through just a little longer and perhaps you’ll spot something you like the look of, or a sentence or two that resonate with you? Whoever you are, taking the time to focus on yourself is a really positive exercise that can help you to get the most out of life, and hopefully help you to learn and grow in ways you might not have known you could.
I would never want to tell anyone how to approach their own life, but as you go through this book I would urge you to be open-minded, to step outside your comfort zone and go with the flow. Trial and error can be incredibly frustrating, but for most of us quick fixes just don’t exist, especially if you are looking for long-term change. If you can find comfort in the idea that you are trying to do what is best for your mind and body, and that each day is a step towards figuring it all out, the whole process will become more manageable, no matter what setbacks you may face.
I hope this book serves as a guide for you. Nothing about it is intended to be prescriptive. The aim is to share a few ideas to help you work through your journey, at a pace that suits you. The most important thing to remember is that there is no right or wrong, no pass or fail. This is all about you, learning about yourself and creating a life that allows you to feel your very best.
Another thing that I find so helpful to remember is that we are all insignificant. I mean this in the best possible way. Every time you face a problem that feels totally terrifying, take a step back and know that as much as you may think your actions will completely rock the world, they truly won’t. Each of us, alone, is insignificant, but together we are a powerful force. Let’s create individual consciousness on a large scale. Let’s play, learn, grow and inspire the people around us. And most importantly, let’s find ourselves, and learn to enjoy each moment, because nothing in life is permanent.
I want to show you how to fall in love with taking care of yourself – to help you navigate through the processes of connecting with yourself, and opening the door for you to walk through in order to find your own true balance.
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