How to create your own Flourishing Pantry - the e-book

jason-leung-490668-unsplash.jpg
 
 

You've got it!

Thanks so much for downloading The Flourishing Pantry e-book.

I really hope you enjoy the contents and find the ideas, recipes and shopping lists help you create a healthier pantry in your own kitchen. 

Remember you can buy all the recommended ingredients on this list by clicking here to put everything into your basket with Buy Whole Foods Online.

 
 
Latest on The Flourishing Pantry
Flourishing Entrepreneurs: #16 Samantha Couzens from Spoonful of Happy
Flourishing Entrepreneurs: #16 Samantha Couzens from Spoonful of Happy

I’m so excited to introduce one my clients Samantha Couzens to you for this week’s Flourishing Entrepreneurs interview. Samantha is starting out on her entrepreneurial journey as a food photographer and stylist, all started from her blog Spoonful of Happy.

Read More →
Batch berry morning oats
Batch berry morning oats

I’ve been loving this quick and easy go-to breakfast lately which I can batch-make on a Sunday evening so I’m set for the week. I’m going rogue with this recipe and not putting measurements on. Shock horror! Will you give it a go?

Read More →
Flourishing Entrepreneurs: #15 Kristie Murphy from Freya's Nourishment
Flourishing Entrepreneurs: #15 Kristie Murphy from Freya's Nourishment

This week’s Flourishing Entrepreneur is someone I’ve met through the internet, not only online but also in real life. Considering she lives is Australia I find this pretty amazing! Find out about Kristie’s journey to creating Freya’s Nourishment, her range of beautiful natural products.

Read More →
Why you need to start making choices when it comes to your health
Why you need to start making choices when it comes to your health

Choice. It’s my current buzzword. Something I’ve been reminding my clients of on a regular basis and also myself and those around me. What are you choosing for your work and health right now?

Read More →
How to eat healthily when your partner loves salami and hates coconut 
How to eat healthily when your partner loves salami and hates coconut 

When it became clear me and David were going to be spending a lot of time together I realised I was going to have to find a way to eat how I want, but also find a way that worked for him too. Here are the tips I can share with you that have helped me continue to eat healthily, when he isn’t so keen.

Read More →
Flourishing Entrepreneurs: #14 Nichola Flood, Queen of Health
Flourishing Entrepreneurs: #14 Nichola Flood, Queen of Health

This week’s Flourishing Entrepreneurs interview is with Nichola Flood, aka The Queen of Health. Nichola shows what is possible when it comes to really embodying the change you want others to achieve. Nichola’s transformation is what inspires her clients and getting her journey out into the world is what attracts people to her.

Read More →
Butterbean and mustard pâté
Butterbean and mustard pâté

I think I’ve mentioned before that I am self-styled Queen of Dips amongst my friends and family. Butter beans make for a really lovely light, fluffy dip when they’re whizzed up, and take on flavours really well from other ingredients.

Read More →
Flourishing Entrepreneurs: #13 Nick Quinton
Flourishing Entrepreneurs: #13 Nick Quinton

This week’s Flourishing Entrepreneurs interview is with coach Nick Quinton from Elemental Health. So much of what Nick and I do is very similar: we’re both helping entrepreneurs work to the best of their potential through a focus on health and mindset. Find out more about his journey and how he stays healthy.

Read More →
Dairy free savoury scones
Dairy free savoury scones

Allergy Awareness Week is running 29 April - 3 May 2019 and I’m taking it as an opportunity to challenge myself in the kitchen to make a true free-from recipe. These are amazing straight from the oven. Hot and with some melted butter you’ll get a big batch which will freeze well too if you don’t have friends round to help you eat them straight away!

Read More →
My IBS story for IBS Awareness Month 
My IBS story for IBS Awareness Month 

April is IBS Awareness Month, so I thought this was the perfect time to put my IBS story into one place, and also to share with you some of the things I have learned about IBS since starting to explore and really tackle my IBS symptoms head on.  

Read More →

Instagram

LETS TALK FEEDBACK 🎤 Okay so recently I shared a new testimonials page on my website. Lots of lovely kind words from coaching clients who have loved working with me (you can find them all in a link in my bio 👆🏼). ⁣ ⁣ But here’s the deal with testimonials: in order to get them, you have to be open to receiving good AND BAD feedback 😫 That sucks a bit and can feel scary, but here’s how I see it:⁣ ⁣ 🥰 If I don’t ask for feedback, I won’t get to hear the good stuff. And I want the good stuff. ⁣ ⁣ 🥰 Sometimes people come up with awesome suggestions for how to make things better that I wouldn’t have thought of myself. ⁣ ⁣ 🥰 I get to choose how to feel about the feedback. If it’s negative (or just constructive criticism) I don’t have to take it personally or let it taint my opinion of myself or something I’ve produced. ⁣ ⁣ We got loads of feedback from @thereset_me Vision Board Brunch. But a few comments got to me 😫 ⁣ ⁣ Someone said the time was “badly managed.” But we put the schedule on the website and it ran exactly to plan ⏱⁣ ⁣ Someone said we should have suggested to bring your own magazines 📰 We did. We wrote it in the confirmation email. People just don’t read their emails properly sometimes. ⁣ ⁣ We’re definitely going to make improvements for next time taking on board the feedback - more scissors ✂️ (!), bigger range of magazines 📰, a mini-meditation before we start 🙏🏼 and a summary session at the end to reflect and share the vision boards if people want 💗 ⁣ ⁣ I’m trying to focus on all the people who said it was good and the bits they enjoy. But our brains are little demons at highlighting all the bad instead aren’t they?! 🤪⁣ ⁣ How do you cope with feedback? Any tips? 👇🏼👇🏼⁣ ⁣ PS. Next Vision Board brunch will be in November, tickets already available through @thereset_me. It sold out last time #justsayin
PODCAST SIGN OFFS 🎧 I’ve been doing some work on my podcast! Thank you so much to all those who took a couple of minutes of their time to give me some feedback on what an ideal podcast would look like - I’m going to incorporate the results into my first series 🥰⁣ ⁣ I’ve finally ordered a microphone to record with 🎤 (which means this HAS to happen or I’ve just wasted a lot of money 😳) and I’ve now got my whole plan together for what I want to record in the next couple of months 🤓⁣ ⁣ One of the things I did last week was write my podcast intro and outro (and I’ve chosen some music too 🎼). I have a few favourites podcasts that have seriously motivating and uplifting one liners at the end and @ruthpoundwhite with her Creatively Human podcast is one of them. I felt this quote needed to be shared wider because every time I hear it I feel reenergised to get back to my work 💪🏼 Don’t you just love it?⁣ ⁣ How do I come up with a phrase like this?! I think I’m nearly there with a name and sign off but I’d love to hear your thoughts on good ones. What podcasts do you listen to with good names and sign offs? And knowing me as you do, can you think of a fitting one for me to use?! 🤗 Ideas welcome 👇🏼👇🏼
MISO AND TAHINI ROAST CAULIFLOWER 😍 Popping up onto your weekend feed with this gorgeous looking dish which I got to indulge in last weekend when I had the house to myself 🙌🏼 A simple dressing of tahini, miso and rice wine vinegar lifted this cauliflower to a whole new level of delicious. Thank you @prettyediblestylist for the recipe, will 100% be making it again and using that sauce for other things too 💗 Do you cook with miso? Fancy giving it a go?
WHERE DO YOU LIKE TO WORK? 👩🏽‍💻 If you don’t have a regular office space, where do you like to do work? Favourite coffee shop or quiet spot in town? ⁣ ⁣ I am one of those people that’s really happy working from home, by myself, in silence 😬 I actually don’t really get the issue about it being lonely - it’s definitely my happy way of working. Anyone with me?! 🙏🏼⁣ ⁣ However I do see the benefit of mixing things up occasionally and getting out and about. It’s nice to connect with people in real life too and to get inspired. New ideas and different ways of thinking really infuse your work with something you can’t achieve by living in your own head alone 🤓⁣ ⁣ My fave spot at the moment is The Alex Hotel in Dublin. It hits all the spots - great WiFi, comfy desks, power points (🔋) and coffee shop built in for drinks and snacks. I found this pic by @ruthmariaphotos online which captures it really well 👩🏽‍💻⁣ ⁣ I’m thinking about organising a little co-working session / mastermind more regularly in person in Dublin. A chance to get out, meet and connect with other freelancers or business owners, brainstorm things you’re stuck on and just have some company occasionally during your working day 🥰⁣ ⁣ It’s just a floating idea at the moment, nothing firm. Would you be interested if I did something like that? 🤔
BATCH MAKE BREAKFAST 🥣 There’s finally a new recipe on the blog and I am loving it so much I’ve had it every morning for the last 3 weeks! 😆 If that’s not a good sign I don’t know what is 💗⁣ ⁣ This one was inspired not by Instagram or Pinterest for a change, but by my step-mum! I saw she’d made a big batch of something similar for an easy, ready made breakfast for busy mornings and when I got home I couldn’t help but recreate in my own kitchen. Now admittedly I don’t have a 9yr old to pack off to school every morning but that doesn’t mean a quick breakfast isn’t still to be appreciated! 🤣⁣ ⁣ I make a batch of these berry oats for 5 days in one go now. The recipe I’ve designed has no measurements (shock horror 😱) but gives you the basics from which you can mix and adapt to your own tastes and what you have in the cupboards. My favourite way to prepare food 🤗⁣ ⁣ The link to the recipe is in my bio 👆🏼 Go take a look and let me know if you’re going to make this your own 💗⁣ ⁣ In all honesty you might be seeing far fewer recipes and content on The Flourishing Pantry blog from me in the coming months. While I love doing it and it’s where all of this grew from, right now I am pouring every minute, heart and soul into my coaching business and clients as well as growing @thereset_me. So while the recipes are fun, they’re going to be a little bit fewer and further between. I hope you’ll understand 🥰
LETS TALK WEBSITE UPDATES 👩🏽‍💻 This week I’ve been updating my own website to include a testimonials page - a lovely space to share the feedback I’m collecting from the clients I’ve worked with to help start and build their wellness businesses. You can check it out using the link in my bio👆🏼⁣ ⁣ But it’s not just my website that’s been launched and tweaked - I’ve also spent a lot of time this week giving feedback to clients and my FB community members alike on their new and improved sites too 🖥 It’s all part of the service for me and something I’m so happy to help with! 🤩⁣ ⁣ Things I most commonly feedback are:⁣ ⁣ ⚡️ More calls to action (CTAs) needed. Don’t just leave someone hanging at the end of a page - tell them where to go next or what to do to reach you. ⁣ ⁣ ⚡️Space it out. Most visitors to your website will come via mobile so make sure to check your site on your phone 📱 I usually find it’s necessary to break up paragraphs into smaller ones. They might look fine on desktop, but they look unreadable on a tiny screen! ⁣ ⁣ ⚡️ Tell me who it’s for. A lot of us are so focused on talking about ourselves on our websites we forget to focus on the reader - and they’re more important in this situation! Tell me who you help and how you help them. Tell me how you’re going to make them feel with your products and services. That’s what gets people hooked 💗 ⁣ ⁣ Are those tips helpful? I’m really passionate about helping people get their websites up and running as I know it can seem daunting. I’ve got lots of content planned over the next few months (including some free challenges to watch out for!) to help with this. Let me know if there’s anything you struggle with in particular when it comes to website building 🤓🤓⁣
GOING UP ⬆️ I’ve been listening to @supersoul with @oprah lately and specifically her series with @eckharttolle where they take his book A New Earth chapter by chapter. There is so much wisdom in there - I’d highly recommend a listen! 🎧⁣ ⁣ During one of the recent episodes Eckhart Tolle said this brilliant thing: “Worry pretends to be necessary.” ITS PRETENDING! 😱 ⁣ ⁣ Isn’t it amazing how often the default of your brain is to go to worrying? Thinking worst case scenario on things? ⁣ ⁣ But what does that worry ever get you? Absolutely nothing ❌ It just makes you anxious, stressed and unable to focus on anything else. It takes away from your ability to just accept and be in the present. Worry is the least necessary thing to do, and yet it’s something we allow to take up so much of our time ⏰⁣ ⁣ During my Masterclass last night I talked about self-belief and using affirmations and mantras, particularly around money and abundance. That might sound woo-woo to you (trust me, it would have done to me 3 years ago as well 🤣) but I find it really helps with the worry. ⁣ ⁣ One of my biggest worries is that the next client will be the last. The money in my bank will be gone. That everything is going to stop. Dry up. Leave me. (Wow actually that last phrase is a bigger issue I think 😬). So I really try to focus when I sign a new client or receive money into my bank to celebrate. To take it in. And say to myself “this is just the beginning. There is so much more to come.” ⁣ ⁣ I’m on the up ⬆️ I don’t want to be shouty about that as I know it can be triggering for others. But I want to say you can totally be on the up too. If you find a way to overcome that worry and channel all that energy and passion you have ✨⁣ ⁣ I haven’t felt like I had anything to say on the grid lately. And suddenly this morning I’ve found my words. What do you think? How do you overcome your biggest worries? 💗
GO-TO BREAKFAST 🍽 What’s your go-to breakfast? I saw a really interesting discussion about this over on Twitter this week with people asking if it’s okay to have the same breakfast every morning! 😆 What do you reckon!? ⁣ ⁣ Being lucky enough to work from home I quite often treat myself to a poached egg on toast for breakfast, even in the week 👌🏼 But lately I was really inspired by my step-mum (makes a change from being inspired by Instagram 😆) who had made a big batch of overnight oats / butcher muesli which sat in the fridge for the week. It’s such a simple idea, made with berries, oats, yogurt, flaxseeds, grated apple, sultanas and a handful of whatever nuts I have to hand 🤗⁣ ⁣ I think it needs to come to the blog, what do you reckon? 🥣
IMPOSTER 😫 How many of you feel like an imposter sometimes with what you’re doing? That you’re not qualified enough? That you need to study more, know more, be more in order to teach and share with the world? 🙋🏽‍♀️ I’ll happily hold my hand up and say this happens to me on a regular basis. ⁣ ⁣ How do we overcome it? These are the things I recommend most regularly:⁣ ⁣ 💖 Listen to @tanyageisler’s interview on @julesyparker’s Priestess Poscast ⁣ ⁣ 💖 Read @tarasophiamohr’s book Playing Book and particularly the chapter about studying and academia ⁣ ⁣ 💖 Remember how far you’ve come! Get yourself some positive mantras - I feel like the ones that go something like “Yourself 1 year ago would be amazed at where you are right now” are the best message to be sending myself. Look at the journey behind you, not at all the things you don’t know. You’re always one step ahead of someone and that is inspiring to them 💫⁣ ⁣ 💖 This quote is shamelessly borrowed from the wonderful Beatrice @thenourishedbowl. I saw it and through YES - that’s exactly it! ⁣ ⁣ You don’t become an expert by going back to school, studying, by someone else giving you the title or by knowing more than someone else. You become an expert by being passionate about something. Because that’s what leads you to dedicate your time to it and get excited to share it with others. Those are the experts I want to hang out with 😁⁣ ⁣ Do you suffer with imposter complex? How do you overcome it?
SIMPLE SWAPS 🔄 Can we talk about swapping ingredients for a minute? I shared with you last week a blog post about my husband and how he and I have such different food preferences. In theory this could make eating together really difficult. But we’ve found things we both enjoy together through trial and error and also playing around and swapping ingredients 👌🏼⁣ ⁣ Take this lovely @rhitrition chilli for example. The recipe is for mushrooms and beans. But mushrooms are like the food of the devil to the hubby and he’ll sooner pick them out of the bowl one by one than eat them! 😆 So I swapped the mushrooms for peppers instead and included more beans as well. Simple! All the same sauce and spices. Oh and no coriander garnish for him. He’d pick that off too 😬⁣ ⁣ I hate the idea that seeing a recipe with just one or two ingredients you don’t like or don’t have in the cupboards will put you off making it completely. When in fact making some simple swaps for things you DO like bring you a while new dish to enjoy 🍽 But I also know swapping ingredients takes some degree of confidence, and that only comes from practice. ⁣ ⁣ There were some interesting facts about cooking from scratch in a recent news article I’ll share on my Stories this morning. The latest surveys suggest that Americans are actually cooking slightly more than they were a decade ago. But a large proportion of American diets (which I’m sure translates to the U.K. and Ireland in some degree too) — almost 60% of total calories — comes from ultra-processed foods. ⁣ ⁣ Do you make time for cooking from scratch? Are you confident enough in the kitchen to make simple swaps? 👩🏽‍🍳👨🏼‍🍳
CAN WE TALK ABOUT VALUE 💖 Oh hey there! 👋🏼 It’s me! Popping onto the grid to chat VALUE. ⁣ ⁣ I talk about value a lot with my clients. Because if you want to be able to sell yourself and your services, be engaging online and grow a business, you have to focus on what VALUE you are adding to people’s lives. ⁣ ⁣ What are people taking from your content? What do they get? What is the takeaway? How do you help them? That’s the juice that gets you up in the morning and going back for more each day - because you know you’re HELPING people 💖⁣ ⁣ Sometimes, I need to take my own advice too. I have to remember when I’m selling my coaching services and masterclasses (did I mention I’ve got one coming up?? 😘) that I am adding VALUE. I am inspiring people, I am showing them what’s possible, I am breaking down what seems impossible into manageable steps, I am keeping people accountable to their goals, I am asking them important questions that move them forward. I am VALUABLE. ⁣ ⁣ That takes a lot of self-belief. And self-belief - even when you don’t have evidence that you’re valuable yet - is something I’m chatting live to @craftist_in_residence about this morning if you want to watch and join the conversation.⁣ ⁣ It’s also why I’m here, unashamedly, to remind you I have a Masterclass coming up on 4th June. It’s a 2hr live training session where I’m going to be sharing everything I know about SELLING yourself - in a wholehearted, genuine, not-like-a-pushy-sales-person kind of way. We’ll be talking about value and so so much more when it comes to getting really comfortable with selling what you’ve got and earning what you deserve. Will I see you there? Head to the link in my bio to book your place 💖
STRESS 😫 How do you deal with stress? It’s something I’ve been hyper aware of this month. I’ve taken on a short term work contract for May and the stress levels I’ve stepped back into are something I haven’t experienced in many years 😖⁣ ⁣ It’s really reminded me how many people live with this day in, day out with the work they choose. And it’s made me address how I cope with it (or don’t!). I’ve tried:⁣ ⁣ 💫 To remember this is my choice. That it is temporary and that the money I’m earning is going to enable me to feel more freedom once it’s over. ⁣ ⁣ 💫 To keep up my meditation. I’ve not been great at it, but prioritising just 5mins of my time to observe my thoughts and release the tension does help. ⁣ ⁣ 💫 To talk to people about it. And to speak with friends and family and also tell myself that I am doing the best job I can (oh man the imaginary conversations I am having in my head justifying myself are unreal 🤪) ⁣ ⁣ What do you do to overcome stress? How do you stop it overwhelming everything?