Apple and Rhubarb Crumble Recipe
Takes 1 hour
Serves 6
Ingredients
Fruit Mixture
- 1.4 kg of apples (3.1 lbs)
- 400 g of rhubarb, trimmed (14 oz)
- 8 tbsp water (1/2 cup)
- 2 tbsp maple syrup or brown sugar (1 oz )
- 2 tsp cinnamon
Crumble Topping
- 150 g Oats (gluten-free if necessary) (5.3 oz oats)
- 100 g ground almonds (3.5 oz )
- 3 tbsp pumpkin seeds
- 3 tbsp sunflower seeds
- 30 g desiccated coconut (1 oz )
- 100 g plant-based butter or coconut oil (3.5 oz )
- 90 g brown sugar (3.2 oz )
Instructions
- Instructions
- Preheat the Oven: Preheat your oven to 170°C (338°F) with the fan setting.
- Prepare the Fruit: Wash and chop apples into bite-sized pieces. Wash and cut rhubarb into 2cm pieces.
- Stew the Fruit: Combine the chopped apples, rhubarb, 8 tbsp water, 2 tbsp maple syrup (or brown sugar), and 2 tsp cinnamon in a medium pot. Bring to a boil, then cover with a lid, reduce the heat, and simmer for about 20 minutes, or until the fruit is tender but still holds its shape, stirring occasionally.
- Prepare Crumble Topping: In a separate bowl, mix together oats, ground almonds, pumpkin seeds, sunflower seeds, and desiccated coconut. Melt the plant-based butter or coconut oil and allow it to cool slightly, then mix into the dry ingredients along with the brown sugar or coconut sugar until well combined.
- Assemble the Crumble: Transfer the stewed fruit into an ovenproof dish, spreading it out evenly. Evenly sprinkle the crumble topping over the fruit.
- Bake the Crumble: Place the dish in the preheated oven and bake for 20 minutes, or until the topping is golden and the fruit is bubbling.
- Serve: Best enjoyed warm with a scoop of vegan double cream or vegan vanilla ice cream.
Notes
The Happy Pear Podcast
In this episode, we dive into the fascinating world of oral health with renowned Functional Dentist, Dr. Victoria Sampson. Dr. Sampson is a pioneer in the field, known for her groundbreaking work in salivary diagnostics, microbiome testing, and holistic dental care. Her expertise has earned her recognition globally, including being shortlisted for Forbes 30 under 30 in Science and Healthcare.
Episode 162
Main Topics Covered:
- Oral Microbiome: Dr. Victoria Sampson sheds light on the intricate ecosystem of bacteria in our mouths and its profound impact on overall health.
- The Modern Western Diet and Its Effects on Oral Health: Learn how the foods we eat can either promote or undermine dental health, and the role of nutrition in preventing common oral issues.
- Oral Health and it’s connection to cardoivascular health and other diseases: Learn how gum desease and other oral conditions can be an early sign of something more serious.
- Chewing Hard Foods and Its Effects on Oral Health: Dr. Sampson discusses the importance of chewing hard foods for gum disease prevention and maintaining structural health in the mouth.
- Kids and Oral Health Do’s and Don’ts: Valuable insights into instilling good oral hygiene habits in children.
- Choosing Toothpastes and Toothbrushes: Understanding what to look for in oral care products and how to select the best ones for your unique oral microbiome.
- Personalised Oral Care: Dr. Sampson emphasises the importance of personalised dental care tailored to individual oral microbiomes for optimal oral health outcomes.
Dr. Victoria Sampson pioneering work in salivary diagnostics, microbiome testing, and holistic dental care has earned her global recognition. As the first dentist ever shortlisted for Forbes 30 under 30 in Science and Healthcare, Dr. Sampson continues to push the boundaries of preventative and holistic dentistry. Beyond her professional achievements, Dr. Sampson is passionate about music, DJing, and enhancing her patients’ dental experiences through curated playlists.
Tune in to this enlightening conversation to discover the keys to unlocking optimal oral health!
Lots of love,
Dave & Steve
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Sundried tomato and basil pasta alfredo
Takes
Serves 3
Ingredients
- Ingredients;
- 300 g Linguine/ fettuccine pasta – or ribbon pasta of choice or whole wheat noodles if you want to use healthier pasta
- 100 g Cashews
- 300 ml non dairy milk of choice
- 1 tbsp Nutritional yeast
- Juice of half a lemon
- 1 tsp garlic powder
- 20 g sun dried tomatoes
- 2-3 stalks of fresh basil
- 1 tsp salt
- ½ tsp freshly ground black pepper
Instructions
- Method;
- Fill and boil the kettle, in a saucepan cover and boil cashews for 10 minutes until nice and soft, drain and rinse well. Put on a large pot of water for the pasta, salt well and bring to the boil. Soak sun dried tomatoes in boiling water and set aside. Pick the basil leaves from the stalk.
- Cook the pasta according to pack instructions. When cooked, drain, reserving some of the pasta water. Rinse the pasta in cold water to stop it from sticking together.
- Drain the sundried tomatoes and chop into small pieces.
- Blend the cashews, lemon juice, garlic powder, nutritional yeast, salt and pepper in a high speed blender until very smooth.
- Add the cashew alfredo sauce to a large wide non-stick pan over a low to medium heat and bring to a gentle simmer, stirring so the sauce doesn’t stick. Add the pasta and toss gently until fully coated in the sauce. Add the chopped basil and sundried tomatoes and mix through the pasta. If the sauce is a little thick simply add some of the pasta water or if it is too thin simmer a little longer to thicken it.
- Serve in pasta bowls with some fresh basil to garnish and enjoy!
‘Happier’ With Dave Flynn
‘Happier’
Love, Relationships & Feeling Happier?
Hi Dear Happier Community,
Hope you’ve had a wonderful week. Firstly, I want you to know that I write this column for you as much as I do it for myself. It selfishly gives me a dedicated space and time to reflect on what makes me happier – and will hopefully be helpful to you too!
Whatever your choice: It all starts with the relationship you cultivate with yourself
As humans, we are social creatures, pack animals of sorts. We learn a lot about ourselves in relation to others. Others provide mirrors, sometimes revealing parts of ourselves that we don’t necessarily want to embrace.
Even though the way we date and have relationships is changing, one thing stays the same: everything about relationships comes back to how you feel about yourself. If you like who you are and feel good about yourself, it’s easier for someone else to feel the same way about you. The way we get along with others often shows how we get along with ourselves.
This can make relationships tricky, though. We all have lots of layers, like an onion, that we put up to protect our deepest feelings. It’s tough for someone to break through those layers, and when they do, they find the most sensitive parts of us. That’s why getting close to someone can feel so risky, but also so important and rewarding. This vulnerability is what makes forming deep connections both daunting and incredibly rewarding.
My personal relationships – A glimpse behind the scenes
Today, I am married for the second time. When I first got married, I was a hopeful 30 year old, embarking on a marriage that society would later label as a ‘failure’ because it only lasted for 4 years. Yet, this chapter of my life was far from a failure; it graced me with two extraordinary daughters and an incredible co-parenting partnership that has blossomed into a cherished friendship with my ex-wife. I’ve come to understand that a successful marriage isn’t just about its duration, but rather the depth and enduring quality of the connection it fosters.
I was single for a few years after, enjoying the freedom this time brought. I remember being adamant that I would remain single forever! My wounds healed and after a few years I met Sabrina. Even meeting her I had no intention of getting married again but life had other plans! 6 years later we got married and we have been happily married for 2 years now and have a 7-months old baby, which brings incredible blessings and equally as many challenges, too!
Next to my romantic relationships, I am an identical mirror twin. Steve and I are genetically identical, two halves of one egg (I know this sounds weird!!). As a result, I was born with a brother who sees, knows and supports me unconditionally and always has done so. This twinship is a blessing, but it also complicates my romantic relationships, as I often lean on Steve for the support others might seek from a romantic partner. Balancing these bonds is a delicate task, learning to ensure that my partner feels valued and primary, without diminishing the deep connection I share with my twin brother.
Relationships are typically not easy!
To begin with, relationships, in all their many different shapes and forms, can be tough. At times, the ones closest to you can bring up and trigger deep-seated emotions and push our emotional buttons. Relationships can be messy and beautifully imperfect! So let me clarify that I’m highlighting the joys and benefits found specifically within the nurturing confines of a healthy, strong relationship that I personally experience.
Are married people or those in a committed relationship typically happier than those who are not?
Marriage has long been woven into the fabric of society as a milestone of adulthood. Our fairy tales end with a “happy ever after – wedding”, our movies climax at the altar, and our Government policies favour the married with lower taxes to be paid when united rather than alone.
Does following these traditions and expectations really make us happier?
We interviewed Harvard professor Arthur Brooks on our podcast a few months back. He is an expert on happiness, having co-authored his most recent book with none other than Oprah Winfrey! He told us that the most common query he gets from his students is about relationships, marriage, love, and happiness. He said that intimate relationships are one of the biggest levers each of us has when it comes to feeling happier. This was the catalyst for what I am now writing!
I think some of the reasons likely link back to us being social animals and that within a healthy intimate relationship it is a safe place to be seen and heard and feel at home in.
Interestingly enough, Professor Brooks advises his Harvard students to limit second and third dates, suggesting that you can often tell after the first date if a relationship has staying power. He underscores the importance of establishing a committed relationship sooner rather than later, as it really can significantly enhance your happiness.
I am curious what you have experienced yourself?
Important note: There is no such thing as perfect!
I personally think that no marriage or relationship is perfect, each has its own challenges, as a friend says, no-one gets the full deck of cards; and perfection is a myth. Every partnership involves compromise and a ‘cost of entry’ as Dan Savage (who was a guest on our podcast as well) puts it:
“Those imperfections that you are willing to accept as the price of being in the relationship. It’s about discovering a relationship where you feel truly seen, where comfort envelops you like a familiar blanket, and where being yourself is as easy as breathing in and out. You don’t need to put on a show or perform; you’re simply at home. Safety and authenticity are the cornerstones, and it is in this space that you can settle not out of resignation, but out of the recognition that here, in this imperfect, beautiful arrangement, you have found a safe place to thrive.”
Why do so many adults seek marriage? Is it just following social expectations?
Marriage, which its origins began as something akin to a business deal, has evolved significantly, particularly over the last few decades with same sex marriage being publicly accepted and much more flexible type of marriages.
This column is called Happier as I am curious about how we all feel happier. During the podcast with Arthur Brooks I was really curious to find that married individuals often report higher levels of well-being than their single or divorced counterparts. Of course, the true measure of this degree of happiness hinges on the quality of the relationship. Healthy, loving marriages are associated with better physical and mental health, while strained relationships can be detrimental. According to him, the health benefits of marriage, including lower disease rates and increased longevity, are notable, yet these perks seem to also extend to cohabiting couples, especially in societies where living together is commonplace.
A closer look at traditional marriage: Is marriage better for men or women?
Marriage comes with a mixed bag of benefits and challenges for both men and women. Married men often end up healthier and might even live longer, probably because their wives give them a gentle push to eat their veggies and schedule that doctor’s appointment. For women, it’s a bit of a seesaw — they can enjoy better mental health if the marriage is a happy one; if not, it’s the opposite.
On the emotional side, women usually have friends and family to talk to, while men might depend more on their wives for a heart-to-heart. Money-wise, being married can mean more cash in the bank for both parties.
In essence, marriage has its benefits, but they’re handed out in different doses to men and women, influenced by evolving gender roles and personal dynamics.
Life as a Single – Perhaps a more fulfilling choice?
I know this column is very biased toward marriage and committed relationships, however, I want to acknowledge that being on your own can be just as fulfilling. In my own journey, I’ve learned that whether I’m flying solo or navigating life within a relationship, me feeling happier, depends on my relationship with myself first and foremost. I’ve cherished my single days as much as I’ve valued the companionship and growth that come from sharing my life with someone.
Many more people today have no interest in being married or in a serious relationship, they like living life on their terms, with lots of space to do what they want and when they want to do it. And sometimes, it just turns out that someone is single because of how life evolves, and they’re happy that way, too.
For example, a single friend of mine has a dog and a really special relationship with him which is just as deeply fulfilling as if my friend was married to another human
As I personally believe, there’s no one right way to live your life, and being single is just as valid and joyful of a choice as any other.
A Personal Note
Ultimately, our happiness is not defined by our relationship status, but by how we live our lives and the love we give, not just to a partner but to ourselves and those around us, in friendships, family and our community. Whether single, dating, or married, we write our own stories, and each one can be as rich and fulfilling as the next.
I’d love to hear your stories. How have you found fulfillment in your relationship status? What lessons have your experiences taught you? Share your insights below, and let’s inspire one another. After all, we’re all in this together—singles, couples, and everyone in between—and each of our stories adds a unique thread to the tapestry of human connection. Let’s learn from each other and embrace the journey, wherever it may lead.
More ‘Happier’ Articles
‘Happier’ With Dave Flynn
‘Happier’
Morning Routines Part 2
The tactics of a morning routine
Good morning dear Happier Community!
I hope you’ve had a lovely week and maybe implement some ideas from last week’s piece into your own morning routine.
Building on last week’s Happier column and Part 1 of Morning Routines, here is a more tactical piece on morning routines and how you can design your own. Ready to dive in?
You can think of your morning routine as a unique ritual, almost like a personalised recipe. While there are fundamental ingredients that contribute to a nourishing start—elements like self-care, food, and movement—the ways you can combine them are infinite. Craft a blend that works for you, and watch as your days begin to transform magically.
Morning Routine Principles: 5 Secret Ingredients to set you up for Long-term Success
Before we dive into the specifics of crafting your morning routine, there are some overarching principles to consider:
- Sleep – The foundation of any good morning routine is a good night’s sleep. It’s the cornerstone upon which the morning’s structure is built. Without restorative slumber, even the most well-intentioned routine can crumble (and I’ve recently had to redesign my own routine, given that I now have a 7-month old and as you can imagine, sleep isn’t as plentiful as it used to be!).
- Flexibility – Your morning routine needs to be ‘baggy’ enough so that it can ebb and flow to constant changes in your life. In my perspective, it can’t be too rigid. Lao Tzu in the Tao Te Ching said “The hard and stiff will be broken. The soft and supple will prevail.”
- Variety – If your morning routine is on autopilot and becomes boring in one sense, then it is likely time to freshen it up. As Mother Happy Pear always says, variety is the spice of life after all!
- Remove choice from any core elements! By contrast, removing optionality from core elements in your morning routine is equally as crucial. These are the aspects that require no deliberation or exertion of willpower; they simply unfold. Take my daily sunrise swim in the sea as an example, I don’t have the deliberate ‘will to swim today’, it just happens automatically, as I have removed any choice, it has now become a ritual that happens – rain, hail or snow (and trust me, it is coooold in the winter months)!
- The magic of morning is its peace—the stillness of dawn and the fresh promise of the day. It’s a cherished interval to tap into the quiet potential that lies ahead. Not a morning person? Seek this type of calm energy at day’s end instead. The key is to start (or finish) your day gently, easing your way into the day not in a frenzied rush.
The Macronutrients of a Sustainable Morning Routine (plus a bonus one!)
1. Movement – Waking up, my body often feels the weight of sleepiness, thanks to adenosine, the sleep hormone. To shake off this grogginess, I engage in exercise, which not only raises my body temperature waking me up but also triggers a rush of adrenaline and mood-boosting hormones that clear the sleep fog.
Integrating movement into your morning routine is about more than just physical readiness; it’s a mental ignition. It’s not solely for the immediate burst of energy—though this is a welcome benefit—but for the lasting uplift in mood and vitality that carries you through the day. This has been backed by numerous studies: regular morning exercise doesn’t just combat the morning haze, it propels us into a day of clarity and dynamism.
2. Sunlight, nature & being outside
Not surprising, starting your day with a dose of morning sunshine can work wonders. It nudges your brain to stop producing melatonin, a sleep hormone, while boosting your serotonin levels, thereby lifting your spirits and helping you stay calm and collected. Morning light also keeps your internal clock in check, ensuring better sleep that night and more “pep in your step” as days go by.
The other day, my teenage daughter was telling me about phytoncides, that her woodwork teacher was waxing lyrical about. They are compounds that trees give off to protect them. When we spend time in green spaces we absorb these phytoncides improving our immune system. So, nature works as a stress buster that also sharpens your mind. It’s like a deep breath for your brain, setting you up for a day where you can face whatever comes your way with clarity and creativity.
3.Make the morning sacred!
Sacredness is a beautiful thing to factor into your morning. It can be as simple as turning some routines within your morning into rituals (as I talked about in my first Happier column), imbuing them with more intention and awareness and using them as triggers to become fully alive, present and mindful in the moment.
Witnessing the sunrise is a daily marvel for me, an experience that remains awe-inspiring—even under the often grey skies of Ireland! Watching the world transition from dusk to daylight is a humble reminder of life’s grand scale and my own small place within it, an insight that I find liberating. If you can’t watch the sunrise due to buildings etc, simply being outside as the day transitions from darkness into light can be a transformative experience – your mood lifts and rises with the sun.
4. Mindful activities
There are countless activities that can help lift your spirit in the morning and bring you into the here and now. Breathwork, for instance, is amazing at getting you into heightened states of mind, literally ‘getting high on your own supply’ can help set your day in a glorious direction. There are lots of apps with simple 5 and 10 minute breathwork sessions you can follow along. Personally, I use a free ios app called ‘Breathing app’ and I usually do the 5:7 breathing for 5 minutes, it helps my thoughts drift away and brings me back to the here and now.
At times, I’ve embraced the ritual of brewing herbal tea and dedicating 30 minutes to journaling. I found it very therapeutic, a blank page of paper willingly accepts all of your thoughts and woes without judgement. Having a few good prompts or questions can focus your journaling such as ‘What am I afraid of today?’ or ‘What is going on inside me that I am not listening to?’.
5. Food & Drink
I normally eat my first meal at 7.30/8am and rise at 5ish. Most research on the topic suggests that it is generally best to wait at least one hour to eat upon waking, however your body might function differently.
Drinking water is an important first activity as you lose lots of hydration overnight while asleep. For a double whammy drink, warm water with lemon is ideal, which will not only hydrate you but also will help kick start your bowels (which is great for detoxing)
What you eat for breakfast depends very much on your personal tastes, your moods and the time of year. As I said last week, I normally eat Chia seed pudding but during last week, the Irish sea has been cold, so I have been eating porridge for brekkie to warm me up and kickstart my internal heat!
The Secret Superpower and Bonus Macronutrient: Cold Water Exposure
I know it’s such a cliche to mention cold water exposure, but give me a second to explain why I feel like it’s highly beneficial not just for me but for everyone else( maybe I am just justifying myself here).
Even having swum pretty much everyday for the last decade in the cold sea at sunrise, I still find it hard. I regularly have a voice in my head that says ‘You don’t have to do this, Dave’or ‘Just take a day off’. Yet, the practice has become an ingrained habit, a non-negotiable part of my morning that unfolds without conscious decision-making.
Cold water ironically triggers your core body temperature to rise which wakes you up by kickstarting your brown fat which lines your organs (this is the type of fat associated with better metabolism and lower risk of many diseases).
In essence, the challenge of immersing yourself in cold water each morning is not just a test of willpower. It’s a deliberate and powerful way to activate your body’s natural defences, sharpen your mind, improve your mood and likely contribute to better overall health. It’s a plunge into vitality, setting a tone of resilience and energy for the day ahead.
Wrapping it all up.
Integrating these macronutrients – movement, exposure to nature, sacredness, mindfulness, and nourishment – into your morning routine is not just about starting your day; it’s about setting a powerful tone for personal success – aligning your physical, mental, and emotional states to create a symphony of productivity and well-being that resonates throughout your entire day.
Your morning routine is more than a checklist; it is a deeply personal daily ritual of self-care and purpose. As you shape your routine, do so with mindfulness, recognising it as a springboard that sets you up for the day ahead.
Remember that this is your very own journey, and as you refine your morning rituals, they become a reflection of your inner growth. I believe that the way you greet the day isn’t just an action; it’s a statement of how you choose to live—with thoughtful presence and an open heart, ready to receive.
As you stand at the threshold of a new day, ponder this: What narrative will your morning weave into the tapestry of tomorrow? How will the initial brushstrokes of your day colour the canvas of your waking hours? Embrace the quiet potential of each new dawn as a playground for personal experimentation. Tweak, transform, and tenderly craft the rituals that launch your day forward.
But please don’t let your journey be a solitary one—I invite you to join the conversation below.
What rituals have become your sunrise symphony? What changes have sparked a revolution in your daily rhythm? Share your tales of morning triumphs and the insights that have illuminated your path with our Happier community. Together, let’s build a strong community where each comment is a shared sunrise, each story a beacon for others navigating their own mornings.
Your narrative is still being written, and every dawn offers a blank slate. So tell us, how will you script the opening sentence of your day?
More ‘Happier’ Articles
The Happy Pear Podcast
Welcome! This week, we’re joined by Darryl Edwards, a former investment banking technologist turned movement coach and author. Darryl’s Primal Play Method® blends evolutionary biology, exercise physiology, and play psychology to make fitness enjoyable for everyone, regardless of age or ability.
Episode 161
Main Topics Covered:
- Introduction to Darryl Edwards
- Former investment banker turned movement coach.
- Creator of the Primal Play Method®, focusing on making fitness fun.
- Author of “Animal Moves” and popular TED talk speaker.
- The Power of Play
- Importance of play in human health and development.
- Integrating playful movement into exercise routines.
- Overcoming Barriers to Fitness
- Strategies for overcoming mental and physical obstacles to exercise.
- Creating inclusive fitness environments.
- Building Resilience Through Movement
- Movement’s role in enhancing physical and mental resilience.
- Incorporating movement into daily routines for overall well-being.
- Inspiration for Healthy Living
- Personal anecdotes and success stories from Darryl’s journey.
- Encouraging a more active and fulfilling lifestyle.
Tune in to discover the transformative power of play and movement with Darryl Edwards. Subscribe for more inspiring discussions on health, wellness, and plant-based living.
Lots of love,
Dave & Steve
SPONSORS & DISCOUNT CODES:
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Enter the code HAPPYPEAR20
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Magnolia Cordial
Takes 25 minutes
Serves 10
Ingredients
- 100 g magnolia petals
- 300 g caster sugar
- 300 ml water
Magnolia sugar
- 50 g magnolia petals make sure they’re dry so the sugar doesn’t go mushy
- 100 g caster sugar
Instructions
- Prepare petals: Strip the petals from stamen & wash thoroughly
- Make syrup: Place sugar and water in a pan and place over a low heat until the sugar is fully dissolved.
- Add petals and infuse: Add the magnolia petals and leave uncovered to barely simmer for 10 -15 minutes, stirring occasionally to prevent sticking or burning.
- Strain and leave to cool: Strain the syrup through a sieve into a sterilised bottle.
- Seal and leave to cool. The syrup will thicken as it cools.
- Make magnolia sugar: crush the magnolia petals with the sugar in a pestle and mortar until it turns into a pint hued sugar. Transfer sugar to a plate and roll the rim of a glass in the sugar until it sticks and forms an elegant magnolia sugar glazed glass!
Red Cabbage & Apple Salad
Takes 15 minutes
Serves 4
Ingredients
- 1/2 head of red cabbage about 500g
- 2 medium apples about 300g
- 2 carrots about 250g
- 60 g of walnuts
- 1/2 red onion (optional) about 100g
- 1 tbsp lemon juice
- Small bunch of fresh herb of choice coriander, flat parsley, basil etc.
Dressing:
- 30 ml of apple cider vinegar
- 1 tbsp of maple syrup
- 1 tbsp of Dijon mustard or other mustard
- 60 ml of olive oil
- Salt & pepper to taste
Instructions
- Prepare the Dressing: Whisk together the apple cider vinegar, maple syrup, mustard, olive oil, salt, and pepper in a small bowl to create your dressing.
- Prep Cabbage, carrot and Apple: Thinly slice the red cabbage into thin strips. Julienne the apple and carrot slicing them into thin matchstick pieces. Toss the apple slices in lemon juice to prevent browning.
- Slice Red Onion (if using) & herbs: Peel the red onion and slice it thinly. Finely slice the herbs you are using
- Combine Salad Ingredients: Toss the sliced red cabbage, apples, carrot, herbs and red onions together in a large salad bowl.
- Toast the Walnuts: Lightly toast the walnuts in a dry pan over medium heat until fragrant and they start to caramelise and smell fantastic! Then allow to cool.
- Dress the Salad: Pour the dressing over the cabbage, carrot, apple, herbs and onion mixture and toss until evenly coated.
- Add Walnuts and Serve: Top the salad with the toasted walnuts just before serving to maintain their crunch.
Healthier Snickers bark 2 ways – peanut butter & jelly OR pistachio
Takes 20 minutes
Serves 20
Ingredients
- 500 g medjoul dates or 300g pitted dates
- 330 g jar of Smooth peanut butter
2 different fillings:
Pistachio side
- 100 g shelled Pistachios
Peanut butter raspberry side:
- 100 g roasted salted peanuts
- 100 g Frozen raspberries to cover 1/2 tray
- 300 g Chocolate
Instructions
- Form the date base: Line the baking tray with baking parchment. If using medjoul dates, remove the stone and open them out to fill the tray. If using pitted dates, open them out to fill the tray. Place a sheet of parchment on top and mash them with the back of a mug or jar to compact and form a solid base layer. Carefully remove the top layer of baking parchment and you should be left with a solid date base layer.
- Layer on peanut butter and fillings: Spread out the jar of smooth peanut butter across the date layer so you have an even layer. On half the tray sprinkle on some roasted salted peanut followed by the raspberries. On the other half sprinkle over the pistachios. Make sure to keep a small amount of the peanuts, pistachios and raspberries to sprinkle on top for garnish.
- Cover in melted chocolate: Melt the chocolate in a bain marie or microwave and cover the entire tray.
- Decorate and leave to set: Garnish and leave to set in the freezer or fridge till the chocolate is set and firm. Either cut with a knife or break with you hands. Enjoy!
Asian Style Rainbow Crunch Salad
Takes 20 minutes
Serves 6
Ingredients
- 1 medium carrot
- 250 g red cabbage
- 1 regular red pepper
- 100 g sprouted beans like mung beans or aduki beans, can be replaced with bean sprouts
- 50 g sugar snap peas 1 handful
- 30 g sunflower seeds
- 30 g sesame seeds
- 100 g baby spinach
For Dressing
- 1 Thumb sized piece Fresh Ginger approx 8g
- 1 clove Garlic
- 1½ tbsp of Tamari or Soy Sauce
- 1 Lemon (juice of)
- ¼ medium Red Chilli
- 2 tablespoons Maple Syrup
- 60 ml sesame oil or other oil
Instructions
- Prep the veg: Grate the carrot and red cabbage or if your knife skills are good finely slice the cabbage into long thin stips and julienne the carrot into small matchstick size cuts.. Finely slice the red pepper (removing the seeds and stalk) and slice the sugar snap peas lengthwise so you open them up into thin long strips.
- Toast seeds: Toast the sesame and sunflower seeds in a dry pan over high heat for about 5 minutes, until they turn slightly brown and start to pop
- Put salad veg in a bowl: Combine the cabbage, carrot, peppers, sugar snap peas, sprouted beans, and baby spinach in a large salad bowl.
- Blend the dressing: For the dressing, blend together all ingredients for the dressing in a blender or food processor until nice and smooth and the garlic and ginger and fully blended.
- Dress, mix & serve: Add the dressing to the salad and mix until well coated. Sprinkle toasted seeds on top and enjoy!
Nutrition
Gut Health Benefits of Plant Based Eating
Embarking on a journey towards a healthier lifestyle can sometimes feel like navigating through a maze of dietary trends and conflicting nutrition advice. Yet, amid the sea of health fads, one enduring principle emerges with clear, evidence-backed benefits: the power of plant-based eating. Specifically, when considering the gut health benefits of plant-based eating, we unlock a fascinating world where our food choices directly impact our digestive wellness, mental clarity, and overall vitality. This dietary path, championed by the likes of The Happy Pear, doesn’t just promise a greener plate but a more vibrant life, underscoring the profound connection between the food we eat and our body’s inner ecosystem.
The concept of gut health has garnered much attention in recent years, evolving from a niche interest into a central topic in the wellness conversation. It’s now understood that a healthy gut is not a mere advantage but a cornerstone of overall health, influencing everything from our immune response to our mood and chronic disease risk.
At the heart of this gut health revolution is the recognition of the gut microbiome’s role — that complex and dynamic community of microorganisms residing in our digestive tract, which thrives on the very nutrients that a plant-based diet abundantly provides.
The gut health benefits of plant-based eating are manifold, rooted in the diet’s rich array of fibre, phytonutrients, and antioxidants. Fibre, found primarily in abundance in fruits, vegetables, whole grains, and legumes, is not just roughage that aids digestion but the primary fuel for our gut bacteria. It fosters a diverse and balanced microbiome, which is essential for everything from nutrient absorption to the production of mood-regulating neurotransmitters. The average person living in high income countries gets only have their recommended daily allowance of fibre as more than 50% of their diet consists of ultra processed foods which don’t contain any fibre. Phytonutrients and antioxidants, on the other hand, offer protective effects against inflammation and oxidative stress, further supporting gut integrity and health.
However, the merits of plant-based eating extend beyond the molecular synergy between fibre, phytonutrients, and our microbiome. This way of eating invites us into a relationship with food that is conscious, compassionate, and connected to the natural world. It’s a shift that not only benefits our gut health but aligns with a more sustainable and ethical lifestyle, echoing The Happy Pear’s mission to inspire and empower a healthier, happier world through the joy of plant-based living. The expression ‘building a better world starts with what is on your plate’ rings very true here.
As we delve deeper into the gut health benefits of plant-based eating, we uncover not just a dietary strategy but a holistic approach to well-being that is accessible, enjoyable, and transformative. It’s an invitation to rekindle our relationship with food, to see it not as mere sustenance but as medicine, nurturance, and a key to unlocking our best selves. Let’s explore this vibrant world of plant-based eating together, discovering how it can heal, energise, and harmonise our bodies from the inside out.
The Foundational Role of Fibre Revisited
Fibre’s role in promoting gut health cannot be overstated. Fibre consumption is one of the cornerstones of good gut health. Beyond its basic benefits for digestion and disease prevention, fibre also plays a crucial role in regulating the body’s use of sugars, helping to keep hunger and blood sugar in check. This is especially important in the modern diet, which is often high in ultra processed foods (UPF’s) and low in natural, fibre-rich foods namely whole plant foods. Including a variety of fibre sources from plants can help mitigate these dietary pitfalls, promoting better metabolic health and reducing the risk of diabetes. Embarking on a journey of plant-based eating for gut health opens the door to a world where your digestive system thrives, powered by the natural goodness of fruits, vegetables, beans and whole grains.
Symbiotic Relationship with Fermented Foods
The inclusion of fermented plant foods in a diet is an age-old practice that benefits gut health by providing a source of natural edible probiotics. Foods like sauerkraut, kimchi, and plant-based yogurts introduce beneficial bacteria to the gut, aiding in digestion and bolstering the immune system. These foods are naturally high in prebiotic and probiotic fibre and are gut health powerhouses. The process of fermentation also increases the bioavailability of nutrients in these foods, making them even more beneficial for health.
Phytonutrients: Nature’s Gut Protectors
Phytonutrients, or plant nutrients, are another cornerstone of plant-based diets that offer profound benefits for gut health. You only get these nutrients from plant foods such as fruit, veg, beans, whole grains and nuts & seeds. These include flavonoids, carotenoids, and lignans, which possess antioxidant and anti-inflammatory properties that greatly enhance your health. Beyond their direct health benefits, these compounds can influence the composition and function of the gut microbiome, promoting the growth of beneficial bacteria and inhibiting harmful ones. Foods like flaxseeds, rich in lignans, and tomatoes, loaded with carotenoids, are just a few examples of plant foods that can contribute to a healthy gut ecosystem. Plant based foods with their bright colours are
The Role of Healthy Fats in Gut Health
Not all fats are created equal, and in the context of a plant-based diet, healthy fats play a pivotal role in gut health. Omega-3 fatty acids, found in flaxseeds, chia seeds, and walnuts, have been shown to reduce inflammation in the gut and support the integrity of the gut lining. They are really easy to factor into your diet too. Eating chia seed pudding with some ground flax seed for breakfast can be an easy way to get your RDA of these along with lots of fibre and protein. Avocados and nuts provide monounsaturated fats, which also support gut health by promoting healthy levels of beneficial bacteria. Here is a lovely real falafel recipe served with avocado
Hydration and Gut Health
While not often discussed in the context of diet, hydration is crucial for maintaining optimal gut health. Water aids in digestion, helps dissolve fats and soluble fibre, allowing them to pass more easily through the gut. Drinking enough water is a simple yet effective way to support your digestive system and overall health. This is even more important as you start to eat more fibre as fibre also absorbs lots of water.
The Psychological Benefits of Plant-Based Eating
The gut-brain axis is a term that describes the biochemical signalling that takes place between the gastrointestinal tract and the central nervous system. How the gut affects your moods is very paramount. Emerging research has shown that the gut microbiome has a significant impact on mental health, influencing factors like stress, anxiety, and depression. A plant-based diet, rich in diverse, nutrient-dense foods, can positively affect the microbiome and, by extension, mental well-being. This gut brain axis is primarily connected via the vagus nerve which is a bi directional pathway where both gut and brain co-influence one another.
Practical Steps to Adopting a Plant-Based Diet for Gut Health
Adopting a plant-based diet for gut health is a journey that doesn’t have to be overwhelming. Start with simple swaps, such as replacing meat with legumes or tofu in your favourite recipes. Here is a great recipe for Mexican black bean quesadillas that are packed with beans and flavour too! Gradually increase the variety of plant-based foods in your diet, aiming for a rainbow of colours to ensure a wide range of nutrients. Listening to your body and making adjustments based on how different foods make you feel is also key.
Embracing Whole Grains for Gut Harmony
Whole grains are unsung heroes in the realm of gut health. Rich in dietary fibre, whole grains like oats, quinoa, barley, and brown rice support healthy digestion by promoting regular bowel movements and preventing constipation. It is easy to start eating porridge or oat meal or even overnight oats for breakfast and an easy swap for commercial cereals. Whole grains also offer prebiotic properties, feeding the beneficial bacteria in your gut and fostering a balanced microbiome. Integrating a variety of whole grains into your meals can enhance nutrient absorption and contribute to a feeling of fullness, helping to manage weight and prevent overeating.
The Magic of Legumes in Plant-Based Diets
Legumes, including beans, lentils, and chickpeas, are powerhouses of nutrition, packed with fibre, protein, vitamins, and minerals. Their high fibre content is particularly beneficial for gut health, as it can help lower cholesterol levels, regulate blood sugar, and support a healthy gut microbiome. Some of the longest living people in the planet from the Blue Zones, their diet is made up of 50% beans and legumes. Legumes also contain resistant starch, which resists digestion in the small intestine and becomes food for beneficial gut bacteria in the large intestine. This process can lead to the production of short-chain fatty acids, which play a key role in maintaining gut barrier integrity and reducing inflammation. A great way to start is by eating some hummus with your meals, hummus is made primarily of chickpeas, a powerhouse of a legume
Overcoming Common Challenges
Transitioning to a plant-based diet can come with challenges, such as dietary restrictions or preferences, lack of variety, and potential nutrient deficiencies. However, with careful planning and a bit of creativity, these hurdles can be overcome. Supplements, such as B12, vitamin D, and algae-based omega-3s, can help fill any nutritional gaps. These are good supplements to be taking regardless of whether you eat a plant based diet or a more common omnivore diet.
The Role of Community and Support
Adopting a new dietary lifestyle can be much easier with support from a community or network of like-minded individuals. Online forums, local meetups, and plant-based cooking classes can offer encouragement, share experiences, and provide valuable tips for those new to plant-based eating for gut health. The Gut Health Revolution Course has a great community based around whole food plant based lifestyle to revolutionise your gut for the better!
In It For The Long Haul
The journey towards optimising gut health through plant-based eating is an investment in your long-term well-being. By understanding the importance of fibre, the role of phytonutrients, and the benefits of a diverse, nutrient-rich diet, you can take proactive steps toward improving your digestive health and overall vitality. Remember, it’s not about perfection; it’s about making incremental changes that lead to lasting benefits. We are great believers in the expression progress over perfection! Embrace the plant-based journey with an open heart and mind, and let “The Gut Health Revolution” be your guide to a happier, healthier gut.
A plant-based diet offers a holistic approach to gut health, emphasizing the importance of natural, whole foods in maintaining a balanced and healthy ecosystem within. With each plant-based meal, you’re not only nourishing your body but also contributing to a more sustainable and compassionate world. Let the power of plants lead the way to a vibrant, gut-healthy life. And remember, even if going entirely plant-based feels out of reach, simply incorporating more vegetables into your diet can make a significant difference. Every little bit counts towards a healthier you and a happier planet. Dive into the joy of plant-based eating and discover how vibrant and fulfilling a life enriched with more veg can be!
Simple Tips to Increase Vegetable Intake
Here are some simple tips to get more veggies into your diet:
- Add Vegetables to Breakfast: Begin your day with a nutrient boost by adding spinach to smoothies, tomatoes to avocado toast, or mushrooms and peppers to scrambled tofu.
- Snack on Vegetables: Keep cut vegetables like carrots, cucumbers, and bell peppers handy for a quick, healthy snack. Pair them with hummus or a plant-based dip for extra flavor.
- Experiment with Meatless Mondays: Dedicate one day a week to eating vegetarian or vegan meals. This can help you explore new recipes and discover the diversity of plant-based cooking.
- Bulk Up Meals with Veggies: Add extra vegetables to soups, stews, pasta dishes, and casseroles. Not only does this increase your vegetable intake, but it also makes meals more colourful and flavourful.
- Add hummus to your meals: This will help bulk up the fibre, protein and colories as well as flavour!
Final Thoughts: A Journey Worth Taking
Embracing plant-based eating for gut health is a journey filled with discovery, nourishment, and growth. It’s about making choices that benefit not only your own health but also the well-being of our planet. Remember, every step towards a plant-based diet is a step towards a healthier gut, a lower risk of disease, and a more sustainable world. According to a 2018 Oxford University study, adopting a plant based diet is the single biggest thing you can do as an individual to help combat climate change.
As you continue on this path, be kind to yourself and celebrate the small victories. Whether it’s trying a new vegetable, mastering a plant-based recipe, or simply opting for a meatless meal, each choice contributes to your journey. The Happy Pear community is here to support you every step of the way, offering inspiration, resources, and encouragement to make plant-based eating an enjoyable and fulfilling part of your life. Our Recipe Club is an easy low cost place to start your journey and well worth checking out.
In the end, it’s not about adhering to a strict set of rules but rather about embracing a lifestyle that brings joy, health, and sustainability into harmony. Let the power of plants nourish your body, help to improve your gut health, and inspire a ripple effect of positive change in the world around you. Here’s to your health & happiness. Cheers to taking this journey together, one delicious, plant-based meal at a time!
The Gut Health Revolution Course
If you are seeking a guided approach to improving gut health through plant-based eating, our “Gut Health Revolution” course, led by Gastroenterologist Dr. Alan Desmond, offers an in-depth exploration of the subject. This comprehensive 4 week course to revolutionise your gut covers everything from the science behind gut health to practical cooking demonstrations, making it an invaluable resource for anyone looking to transform their health through diet.
In addition to the course, you will get access to over 600 delicious, plant-based recipes, 100s of yoga lessons, meditations and workouts as well as access to our thriving community of like-minded people in various stages of their plant-based eating journey.
Nettle & Ginger Cordial
Takes 25 minutes
Serves 10
Ingredients
- 1 litre 4 cups water
- 150 g 5.3 oz fresh nettle leaves, washed
- 400 g 2 cups granulated sugar
- 1/2 thumb sized piece of fresh ginger
- Zest and juice of 2 lemons
Instructions
- Prepare the Nettles and Ginger: Wearing gloves, carefully pick the fresh nettle leaves, avoiding any stems. Rinse them thoroughly under cold water. Peel and finely dice the fresh ginger
- Make the syrup: In a large saucepan, combine the water, nettles, ginger, zest and juice from the lemons, and the sugar. Heat over a high heat, stirring constantly, until the sugar has completely dissolved to create a syrup.
- Simmer: Bring the mixture to a gentle simmer. Let it simmer for about 15 minutes, allowing the nettles to infuse their flavour into the syrup.
- Strain: Using a fine mesh sieve or cheesecloth, strain the cordial mixture into a clean container, discarding the nettle leaves and any solids.
- Cool and Store: Let the cordial cool to room temperature. Once cooled, transfer it to sterilised bottles or jars. Seal tightly and store in the refrigerator for up to 2 weeks.
- Serve: To enjoy, dilute the nettle cordial with still or sparkling water, adjusting the ratio to taste. You can also add ice cubes and garnish with fresh lemon or orange slices for an extra refreshing drink.
‘Happier’ With Dave Flynn
‘Happier’
Morning Routines
My Routine
My morning routine is a stereotype of sorts, a bit of a cliche. It is the cornerstone of what makes me feel Happier.
I am the epitome of an early bird. I rise with the birds at 5 am, no need for an alarm as my internal clock is finely tuned from consistently heading to bed around 9 pm (yes, my bedtime is like that of an 8 year old!!).
My morning routine is quite social and involves others. Every day for the past decade I swim in the cold Irish sea at sunrise along with Steve and some other swim-risers who are there, hail, rain or snow! It is this solidarity in overcoming the collective obstacle of the cold that makes this slightly stoic habit sustainable and of course the slightly addictive endorphins that are released too!!
Before or after my swim (it’s more of a dip to be honest!) I do some form of exercise and this varies depending on the day. In our twenties, Steve and I were very rigid in our approach to exercise and we did an hour of the ashtanga yoga primary series (which is pretty full on!) every morning followed by meditation. Since having kids (not together but separately!) in our 30’s we mix up our morning movement sessions and there is a lot more fun and camaraderie.
Twice a week on average we run with friends or our brothers Mark & Darragh, usually 5-10km. Yoga sets my soul alight and I generally do this a couple of times a week, it’s my go to when I want to recharge and power up. I now do an adapted version of the ashtanga primary series that takes about 45 mins. Some mornings I don’t have that much time so I might do 15 minutes of stretching or Steve loves to do animal movements where we parade up and down the cafe floor in movement patterns like an elephant or gorilla to name a few, it’s fun and also quite tough.
Some mornings, Raj, a good friend of ours, has us do breathwork early in the morning which floods the body with oxygen and literally helps us to ‘get high on our own supply’! Morning movement is normally followed by coffee and chats with Raj, Harold, Jackie or whoever else is around. I usually have 1-2 decaf black coffees. You might ask yourself why decaf? Well, to make a long story short: full caffeine coffee makes me too wired and slightly insufferable!! And trust me, I can be too much for people already without caffeine!
After coffee, I make smoothies for my daughters around 7.10am and walk them to school on school days. On the walk back I often listen to a podcast or audio book that inspires me. At the moment I am listening to an audio book called Slow Productivity by Cal Newport which espouses the idea of simplifying and focusing, it’s a message I think I could do with listening to time and time again until it seeps in!!
Breakfast
For breakfast, I usually eat a big bowl of chia seed pudding with lots of delicious fruit (apple, pear, banana and some berries) and some almond butter and usually have a second brekkie around 10am (my appetite is biggest in the morning).
What’s particularly unique about my morning routine is that it is a seasonal dance with the sunrise. In the depths of winter, the sun doesn’t rise until around 8:40 am, while at the height of summer, it peers above the horizon by approximately 4:55 am. This natural rhythm forces an adaptability in my routine so that, while occasionally inconvenient, it serves as a built-in defence against monotony because I’m swimming in the sea at different times each day. It keeps my mornings fresh, dynamic, and always a bit adventurous.
Since Fia, my 6 month old baby has arrived, my morning routine has had to adapt to include her!! I take her in the buggy in the mornings at 5am and she sleeps while I stretch or do yoga and now that she is 6 months old, she joins me for runs in a running buggy that my brother lent me. She often wakes as the sun rises on the beach to the sound of the waves, I think I am subtly trying to transfer my morning routine onto her!!
Your Morning Routine
The key word here is “your”—this routine/ritual belongs to you. It’s tempting to try the elaborate morning rituals of celebrities and influencers, hoping for that perfect start to the day. But remember, we’re all wired differently.
Chronotype
Consider your Chronotype, for instance—are you an early riser, a night owl, or someone who finds their stride somewhere in between? Roughly 30% of people are morning types, 30% are evening types, and the rest fall in the middle. This isn’t just a habit—it’s genetic. If you are not sure which you are just think of when you’re at your peak, be it for focused work, exercise, or simply feeling your most vibrant. Your morning routine should be tailored to your personal rhythm, as what works for me might not suit you at all.
Whether you are a busy single parent, working a demanding job or are retired, a morning routine can be 10 minutes long. The main emphasis is on intentionality and giving yourself time to power up for the day and set your day on a positive trajectory.
Making it your own
Do you have a morning routine/ritual? If you don’t it is something I really recommended consciously creating one. It doesn’t have to be perfect in any sense and as I said you can start with just a few minutes, the purpose is to make you feel better, to wake you up and unleash your positive side.
I recommend thinking of a morning routine as the opening bars of a symphony, setting the tempo and tone for the unfolding day. When your routine resonates with your inner rhythm and intuition, it has the power to carry that harmony forward, orchestrating a day of purpose and productivity!!
I’d be honoured to hear your stories. Which rituals do you cherish with the rise of the sun? How have they shaped the narrative of your life? Share your insights with me, and together, let’s create a tapestry of inspiration from our collective morning experiences.
Next week I plan to go deeper into the fundamentals of a morning routine and what I think are the macronutrients of a morning routine and Morning Routine Principles: 5 Secret Ingredients to set you up for Success
Let’s not just start our days; let’s infuse them with peace and fortitude. How will you craft your tomorrow?
More ‘Happier’ Articles
Spicy farm leek and bean Stew
Takes 30 minutes
Serves 3
Ingredients
Bean stew
- 2 leeks approx 400g
- 1 tbsp oil
- 1 red onion
- 1 clove garlic
- ½ red chilli
- 4 sun dried tomatoes
- 2 tbsp of Happy Pear spicy red pepper pesto or harissa
- 1 x 400g tin of chopped tomatoes
- 1 x 400g tin of butterbeans 250g when drained
- 1 x 400g tin of black beans 250g when drained
- 1 tbsp of preserved lemons optional
- Salt and pepper to taste
Tahini cream
- 2 tbsp tahini
- 50 ml of natural soy or coconut yoghurt
- Juice ½ lime
- Pinch salt
Instructions
Instructions:
Prepare the Vegetables:
- Peel and finely dice the onion and garlic. Finely slice the red chili, removing the seeds if desired. Cut the leeks in half lengthwise and wash thoroughly. Finely dice the green parts and slice the main body of the leeks into 4 even slices, approximately 8cm long. Drain and rinse the butterbeans and black beans. Finely dice the preserved lemons and the sun dried tomatoes .
Cook the Stew:
- Heat a wide-bottomed casserole dish or large saucepan with a lid over high heat. Once hot, add 1 tablespoon of oil followed by the diced onion. Fry for 3-4 minutes until it starts to brown. Add the garlic, chili, sun dried tomatoes and spicy red pepper pesto or harissa. Mix well and cook for another 2-3 minutes. Add the chopped tomatoes followed by the butterbeans, black beans & preserved lemons. Season with salt and pepper. Pour in 150ml of water and mix. Place the 4 slices of leek on top, drizzle with 1 tablespoon of oil, and sprinkle with salt. Reduce the heat to medium, cover, and cook for 6-8 minutes until the leeks are soft. If needed, check for sticking and adjust cooking time accordingly.
Prepare the Tahini Cream:
- Mix together the tahini, yoghurt, lime juice, and a pinch of salt along with 2 tablespoons of water until the mixture is runny but not too thin. Adjust seasoning to taste.
Finish and Serve:
- Drizzle the tahini cream and dollops of spicy red pepper pesto or harissa over the stew. Garnish with any available greens, We had some pak choi that had gone to flower on the farm so garnished with these, but garnish with whatever you have easily on hand. . Serve with fresh bread or cooked grains of choice.
Enjoy:
- Enjoy your spicy leek and bean stew as a delicious and comforting one-pot meal!
‘Happier’ With Dave Flynn
‘Happier’
Does life have to be serious because you are an adult?!
Welcome to my second ‘HAPPIER’ column! Thanks for the lovely feedback on last week’s column, I very much appreciated it. Dave
Does life have to be serious because you are an adult?
As I’m sitting on the floor watching my 6-month old daughter crawl around, laughing at me every time I make a funny face, I’m struck by a thought: when did so many of us lose that childlike sense of wonder and awe? I recall the last time I scaled the large tree at the end of my street, and how, once I let go of other parents’ perception of me, I felt an overwhelming sense of freedom and lightness. Or last night when my 10-year old daughter and I were sitting on the couch with our feet in a foot bath, listening to a fantasy audiobook, laughing every time the skeleton detective would send fireballs at one of his enemies!
To my knowledge, there’s no proof that life demands only seriousness. Yet as adults many of us can be very serious, often shackled by the weight of our responsibilities. I wonder if, as we grow from kids into adults and navigate the awkward teenage years, we end up wearing a mask of seriousness to cover our vulnerabilities and pretend we’ve got it all figured out? Could it be that being serious all the time is a habit that accidentally stops us from having fun?
Now, I’m not advocating for a perpetual state of childhood and shunning responsibilities. I certainly don’t aspire to the Peter Pan syndrome of never growing up. However, there seems to be a societal expectation that adulthood and being serious go hand in hand. I can’t help but notice that seriousness and feeling happier often seem to be at odds with each other.
Consider these top 5 regrets of the dying from patients in palliative care as recorded by their nurse. Each regret resonates with what I am talking about:
- I wish I’d had the courage to live a life true to myself, not the life others expected of me
- I wish I hadn’t worked so hard
- I wish I’d had the courage to express my feelings
- I wish I had stayed in touch with my friends
- I wish I had let myself be happier
Most of these regrets seem to stem from an unconscious commitment to ‘seriousness’, from a detachment from our ‘inner child’—the essence of who we truly are. It appears that, in the end, what we yearn for isn’t a list of accomplishments that attest to how good an adult we were, but rather moments that reflect our authenticity and joy.
So the question becomes, how do we live as adults while honouring the child-like playful spirit within us? How do we balance the scales so that our final reflections are not of regret but of a life fully and joyfully lived?
When Steve and I started The Happy Pear as a veg shop, aged 24, we consciously chose not to use the word ‘work’ but instead would say ‘playing shop’. I know this sounds child-like but that is the whole point of it! The word work we observed was more often associated with doing work you most likely didn’t enjoy but endured . While on the other hand we saw that kids when playing were very often in the flow, super creative and completely alive.
Is it a shift in perspective?
I think it is not about shunning your responsibilities but more about adopting an attitude of playfulness and an openness to fun and joy.
Perhaps adulthood should be less about conforming to rigid standards of seriousness and more about cultivating a life that honours our true selves.To me it’s about giving ourselves permission to be more playful, to laugh heartily, to chase whims, and to nurture the connections that make life so rich. I wholeheartedly believe we can strive to achieve our goals and tackle our responsibilities while also making time for play, for spontaneity, and for the joy that makes life worth living.
At the end of the day, I think it’s really important to not wait until it’s too late to rekindle the spark of your inner child. I think it takes a clear intention to create a life where happier-ness and responsibility are not mutually exclusive but are interwoven into the fabric of our everyday existence. By doing so, we might just find that the most serious pursuit of all is the pursuit of a life filled with play, love, and laughter.
This week, I encourage you to introduce more lightheartedness into your day to day life. Maybe it is trying to not step on the cracks in the pavement or instead of avoiding puddles to jump in them and embrace getting wet! Maybe it is trying to climb a tree again and connect with that child like part of you that sees the world in awe and beauty. I would love to hear from you, so feel free to reply and let me know your thoughts. Have a lovely week. Dave 🙂
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I would love your input on next week’s Happier Column – please vote below!
- How contemplating mortality can help with happier-ness
- Morning routines/rituals
- Love, relationships & happier-ness
- The art of enough – finding contentment in wanting less
More ‘Happier’ Articles
The Happy Pear Podcast
Welcome to this week’s episode! Join us as we dive deep into the realm of cutting-edge psychotherapy with the renowned Dr. Peter Levine, a pioneer in trauma treatment and the creator of Somatic Experiencing. With an impressive background in psychology, Dr. Levine is a bestselling author and a leading figure in the field. In this conversation, we explore the intricacies of trauma, resilience, and the power of the mind-body connection.
Episode 160
Main Topics Covered:
- Somatic Experiencing: Unravel the innovative approach to trauma therapy developed by Dr. Levine, emphasising the body’s role in healing.
- Mind-Body Connection: Explore the profound connection between mental and physical well-being and its impact on overall health.
- Resilience and Trauma: Dr. Levine shares insights on building resilience and navigating the challenges posed by trauma.
- Dr. Peter’s background: With over 50 years of experience, we hear how working with NASA astronauts spiraled Dr. Peter on his somatic therapy discovery.
Tune in for a captivating discussion that delves into the fascinating world of trauma therapy and mental well-being with one of the foremost authorities in the field.
Lots of love,
Dave & Steve
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‘Happier’ With Dave Flynn
‘Happier’
Routine Vs Ritual
The building blocks of Happier – is there a way to make it a habit?
Steve and I started The Happy Pear 20 years ago. We chose to include happy in the title as we wanted to pin our colours to the mast, we were interested in happiness, we were curious and wanted to explore some of the secrets of happiness.
This is Dave, I love to write. I am committing to writing a weekly column on happiness. This is the first column of what I hope will be many more. Welcome aboard my dear friend, you are part of the evolution of my ponderings on happiness and what I hope will one day be a book.
I plan to make this practical and a little thought provoking. I tend to be a very practical person so it will inevitably be peppered with concrete real world things to try and see how they work for you. I do believe there is some sort of recipe for ‘happier’ and this is my written journey of exploring it with you!
The Daily Grind: Routine or Ritual?
Does the detail lie in one’s perspective? The phrase ‘daily grind’ conjures images of repetitive tasks and machine-like repetition that slowly suck one’s soul. It’s the type of routine that feels less like a rhythm and more like a rut. But what if we could shift our perspective? What if the daily grind could be transformed into a series of rituals that infuse our lives with joy and meaning?
The difference between routine and ritual is subtle, yet profound. It’s not what we do but more how we do it. A routine is a set of daily habits we generally perform on autopilot. A ritual, on the other hand, is a routine that has been infused with a sprinkle of ceremony or sacredness and some aspect of mindfullness. While routines can feel like autopilot, rituals are performed with intention, turning ordinary tasks into moments of reflection, pleasure, or connection.
Transforming the mundane into Treasured Moments
Let’s take a hypothetical morning routine that could be like yours. It’s often a rush of showering, dressing, and maybe gulping down a quick breakfast. But with a pinch of creativity, these necessary tasks can become rituals that anchor your day with a different sort of spark. Imagine starting your day with your favourite music, letting the rhythms wake you up as you shower and dress. Or picture transforming your breakfast into a moment of tranquillity, as if you were on holidays, savouring each bite and taking time to ponder the multitude of possible delights ahead in your day while you drink your morning coffee!
Even the daily commute, often associated with peak stress, can become a ritual in itself imbued with presence and openness. You could listen to an inspiring podcast or audiobook, I have lots of podcasts saved for commutes that help inspire me and take my mind to interesting places (The Happy Pear podcast is fab if you are looking for a recommendation!). If you’re on public transport, you could journal or plan your day or just look around and find something new to appreciate about your journey — maybe the quiet determination in your fellow commuters’ faces! Or the changing seasons outside your window.
The Power of Presence
In today’s world, where so many things are crying out for our attention, transforming routine, the mundane into more of a ritual requires one key ingredient: our presence. By being present, even the simple act of brewing a cup of tea or opening a door becomes an opportunity to reconnect.
To give you an example, one of my many opportunities is to reframe the task of feeding our cats twice daily from being a routine associated with drudgery into a meaningful ritual. In the flurry of the morning and the bustle of evening dinner time—when I’m usually juggling multiple tasks and the cats are literally trying to trip me up to get their food – I often find myself feeling frustrated and resistant. However, I’ve set a goal to see if I can infuse this daily task with a sense of ritual. I understand that to transform my approach to feeding our cats, I need to cultivate presence in this moment. It’s essential to catch myself before falling into the habitual mental script filled with resistance—an autopilot dialogue that serves no purpose other than to create pain. Today, I proactively chose to feed them first, interrupting the usual pattern before it could take hold, and I was pleasantly surprised by the outcome. This small change made a significant difference, making the experience much smoother for both me and the cats as Im sure they could pick up on my previous frustrations!!!
I’m sure you have similar tasks in your day whether it be doing the dishes or the bins or laundry, the great thing about this is that most of us have multiple opportunities to reframe many talks from drudge routine into a ritual imbuing life and presence into your day!!
Wishing you a happier week
Dave
More ‘Happier’ Articles
The Happy Pear Podcast
This week’s conversation is with Ian Robertson, acclaimed author of “How Confidence Works: The New Science of Self-Belief.” With a distinguished background as a psychologist, neuroscientist, and author, Ian brings a wealth of expertise to unravel the mysteries of confidence and self-belief.
Episode 159
Ian Robertson is a clinical psychologist and neuroscientist with a unique ability to apply his research to the pressures of everyday life. His latest best-selling book is How Confidence Works: The new science of self-belief (Penguin) and, like his previous books The Stress Test: How Pressure Can Make You Stronger and Sharper Mind Sculpture, The Mind’s Eye and The Winner Effect, has been translated into many languages. Currently Founding Director of the Global Brain Health Institute and Emeritus Professor at Trinity College Dublin, he is widely recognised as one of the world’s leading researchers in neuropsychology.
In this episode, Ian and The Happy Pear delve into various facets of self-belief, exploring the latest scientific insights that shape our confidence.
Main topics covered:
- Understanding the neural mechanisms behind confidence
- Practical tips for boosting self-belief in everyday life
- The impact of mindset on achieving personal and professional goals
- Navigating the balance between self-assurance and humility
- Insightful anecdotes and case studies illustrating the science in action
Tune in to gain profound insights into the psychology of confidence and discover practical strategies to enhance your self-belief.
Lots of love,
Dave & Steve
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Produced by Sean Cahill & Sara Fawsitt
https://embed.acast.com/6061eea8ca2fec15c01206ed/65c2cc5f73ba2f0016f45d2c
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The Happy Pear Podcast
This week we speak to the renowned cardiologist and staunch advocate for a plant-based diet, Dr. Kim Williams. With an illustrious career in cardiovascular medicine, Dr. Williams has served as the President of the American College of Cardiology and has consistently championed the transformative power of plant-based nutrition for heart health.
Episode 157
Main Topics Covered:
- The Power of Plant-Based Nutrition:
- Dr. Williams delves into the profound impact of a plant-based diet on cardiovascular health.
- Exploring the science behind how plant-based foods contribute to heart well-being.
- Challenges and Misconceptions:
- Addressing common challenges and misconceptions related to adopting a plant-based lifestyle.
- Practical tips for overcoming obstacles on the journey to a healthier heart.
- Integrative Medicine and Cardiology:
- Dr. Williams shares his expertise in integrative medicine and its role in cardiovascular care.
- How combining traditional cardiology with holistic approaches can lead to optimal heart health.
- Empowering Individuals for Heart-Healthy Living:
- Practical advice on incorporating heart-healthy habits into daily life.
- The importance of community support and shared experiences in fostering positive lifestyle changes.
Tune in to this engaging episode as we navigate the intricate landscape of heart health, offering valuable insights, practical tips, and inspiring stories to empower you on your journey towards a happier, heart-healthy life.
Lots of love,
Dave & Steve
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THE HAPPY PEAR RECIPE CLUB – Blending health and happiness through a range of over 500 delicious plant-based recipes.
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The Happy Pear Podcast
We are thrilled to have Dr. Joel Kahn as our special guest. Dr. Kahn is an esteemed American cardiologist, integrative medicine practitioner, and a passionate advocate for plant-based nutrition. With a wealth of experience and expertise, he brings a unique perspective on heart health and holistic well-being. Dr. Kahn is also the co-creator of The Happy Heart course, an online program in collaboration with us, The Happy Pear, designed to empower individuals in cultivating a heart-healthy lifestyle through plant-based practices.
Episode 157
Main Topics Covered:
- The Power of Plant-Based Nutrition:
- Dr. Kahn delves into the profound impact of a plant-based diet on cardiovascular health.
- Exploring the science behind how plant-based foods contribute to heart well-being.
- The Happy Heart Course – A Holistic Approach:
- Insights into the creation of The Happy Heart course in collaboration with The Happy Pear.
- How the course integrates nutrition, lifestyle, and mindfulness practices for comprehensive heart care.
- Challenges and Misconceptions:
- Addressing common challenges and misconceptions related to adopting a plant-based lifestyle.
- Practical tips for overcoming obstacles on the journey to a healthier heart.
- Integrative Medicine and Cardiology:
- Dr. Kahn shares his expertise in integrative medicine and its role in cardiovascular care.
- How combining traditional cardiology with holistic approaches can lead to optimal heart health.
- Empowering Individuals for Heart-Healthy Living:
- Practical advice on incorporating heart-healthy habits into daily life.
- The importance of community support and shared experiences in fostering positive lifestyle changes.
Tune in to this engaging episode as we navigate the intricate landscape of heart health, offering valuable insights, practical tips, and inspiring stories to empower you on your journey towards a happier, heart-healthy life.
Lots of love,
Dave & Steve
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THE HAPPY PEAR RECIPE CLUB – Blending health and happiness through a range of over 500 delicious plant-based recipes.
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Crispy Tofu Thai Noodle Soup
This is so warming and delicious, we ended up eating this for breakfast at a meeting after making it for the first time and it went down a treat! This Thai noodle soup features a delicious broth infused with classic Thai flavours and is served with crispy air-fried tofu for added texture and protein.
We crisp up the tofu in an Airfryer, if you don’t have an airfryer simply bake it in the oven for 14 minutes or alternatively pan fry it for 5 mins.
Crispy Tofu Thai Noodle Soup
Takes 30 minutes
Serves
Ingredients
For the Crispy Tofu:
- 200 g firm tofu
- 2 tbsp tamari
- 1 tbsp cornstarch
- 1 tsp garlic powder
- Oil for spraying approx 2 tbsp
For the Soup:
- 200 g rice noodles
Yellow Curry paste sauce
- 1 cloves garlic minced
- 1- inch piece of ginger peeled and grated
- 1 red chilli
- 1 stalk lemongrass
- Juice of 1 lime
- 1 tbsp maple syrup
- 15 g of fresh coriander just the stalks
- 1 tsp turmeric powder
- 2 tbsp tamari
- 1 can 400ml coconut milk
- 400 ml veg stock
Veg
- 1 red bell pepper
- 1 carrot
- 3 scallions or green onions
- 1 handful of fresh coriander
Garnishes:
- Fresh lime wedges
- Chopped coriander
- Red chilli
- Peanut rayu
Instructions
Prepare the Tofu:
- Cut the tofu into long rectangle chunks approx 4cm x 1cm squared.
- In a bowl, toss the tofu with tamari, cornstarch, and garlic powder until evenly coated.
- Place the tofu cubes in an air fryer basket, making sure they are not touching each other for better airflow. Spray the tofu lightly with oil.
- Air fry at 200°C (390°F) for about 12 minutes, shaking the basket halfway through, until the tofu is golden brown and crispy. Set aside.
Prepare the Noodles:
- Cook the rice noodles according to the package instructions, Drain and rinse under cold water to stop the cooking process. Set aside.
Prep the veg:
- Finely slice the red pepper and the carrot.
- Slice the green onions into rounds.
- Finely chop the coriander, including the stalks. Keep some of the green onions and coriander aside for garnish.
Make the Soup:
- Add all the ingredients for the yellow curry paste sauce into a blender and blend until smooth.
- Pour the mixture into a pot and heat it up. Bring the mixture to a gentle boil, then reduce the heat and let it simmer for about 10 minutes to allow the flavours to meld together. Season with salt and pepper to taste.
Assemble the Soup:
- Divide the cooked noodles into serving bowls.
- Ladle the hot soup over the cooked noodles, making sure to distribute the vegetables evenly. Top each bowl with a portion of the crispy air-fried tofu.
Garnish and Serve:
- Garnish with the peanut rayu, sliced green onions, lime wedges, chopped coriander, and sliced red chilli, if using.
- Serve immediately, encouraging everyone to squeeze lime juice over their soup to enhance the flavours.
- Enjoy your delicious Thai noodle soup with a delightful crunch from the crispy tofu!
The Happy Pear Podcast
In this week’s edition, we are thrilled to host award-winning author and broadcaster, Elizabeth Day. As the founder of Daylight Productions, Elizabeth is no stranger to exploring the human experience through her insightful interviews. Her chart-topping podcast, How To Fail With Elizabeth Day, is a celebration of all the things that haven’t gone right. Every week, in a one-on-one interview, a guest discusses what they have learned from failure. Elizabeth is also the author of two best selling books: How To Fail: Everything I’ve Ever Learned From Things Going Wrong, is part-memoir, part-manifesto. It is also a Sunday Times top 5 bestseller. Failosophy: A Handbook For When Things Go Wrong was described by Alain de Botton as ‘beautiful, timely and humane.’
Episode 156
Main Topics Covered:
- Navigating Failure
- Elizabeth’s personal journey and how she came to embrace the concept of failure.
- Insights from her podcast guests on the transformative power of setbacks.
- Lessons from Podcast Guest
- Highlighting memorable stories and lessons from previous How To Fail episodes.
- Common themes and surprising takeaways from diverse guests.
- Failosophy and Humane Perspectives -Exploring the themes of beauty, timeliness, and humanity in Failosophy.
- Daylight Productions and Future Endeavors Elizabeth’s vision for Daylight Productions and upcoming projects.
Join us for an engaging and thought-provoking conversation with Elizabeth Day as we delve into the depths of failure, resilience, and the beauty that can emerge from life’s unexpected twists. Whether you’re a fan of her podcast or new to her work, this episode is a must-listen for anyone seeking inspiration and a fresh perspective on navigating life’s challenges.
Lots of love,
Dave & Steve
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The Happy Pear Podcast
This week we are joined by the inspiring Gelong Thubten, a distinguished Buddhist monk, meditation teacher, and author. With a deep-rooted commitment to spreading the teachings of mindfulness and compassion, Gelong Thubten has dedicated his life to helping individuals discover inner peace and lasting happiness.
Episode 155
Gelong Thubten is a renowned Buddhist monk known for his profound insights into the realms of meditation and mindfulness. Born in London, he initially pursued a career in acting and the arts before finding his calling in Buddhism. Gelong Thubten spent several years as a monk in the Samye Ling Tibetan Buddhist Monastery in Scotland, where he immersed himself in the study and practice of ancient Buddhist teachings. Today, he shares his wisdom globally, guiding people towards a more mindful and fulfilled existence through workshops, talks, and his bestselling book, “A Monk’s Guide to Happiness.” His latest book, “Handbook for Hard Times – A Monk’s Guide to Fearless Living,” explores practical ways to navigate challenges with resilience and courage.
Main Topics Covered:
- Journey to Monkhood: Gelong Thubten discusses his personal journey from a career in the arts to embracing the life of a Buddhist monk, shedding light on the transformative power of spiritual awakening.
- Mindfulness in Modern Life: The conversation delves into the importance of incorporating mindfulness practices into our hectic modern lifestyles, exploring ways to find balance amidst the chaos.
- Meditation: Tips for Beginners: Practical tips on how to start and maintain a meditation practice are shared, empowering listeners to embrace the transformative benefits of this ancient practice.
- Keys to Lasting Happiness: Gelong Thubten shares ancient wisdom on cultivating genuine and enduring happiness, providing practical insights and tools for listeners to apply in their daily lives.
- The Power of Meditation: The episode explores the profound impact of meditation on mental well-being, with Gelong Thubten offering guidance on how to establish a consistent and rewarding meditation practice.
- Living with Purpose: The discussion touches upon the concept of living a purposeful life aligned with one’s values and the positive impact it can have on personal fulfillment.
Tune in for a transformative journey with Gelong Thubten, as we explore the profound teachings of Buddhism, practical tips on meditation, and insights from his latest book on navigating life’s challenges with fearless living. Discover the wisdom that has inspired countless individuals on their path to a more mindful and meaningful life.
Dave & Steve
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The texture here is incredible and much nicer than calamari which can sometimes be rubbery. Here we use aubergines or eggplants to mimic the calamari shape and we infuse them with some white miso and seaweed to give them a note of the sea. We make them healthier by baking them in our Airfryer so we use less oil.
Vegan Calamari with a jalapeno ketchup
Takes 30 minutes
Serves 2
Ingredients
base
- 1 aubergine
- 1 tbsp White miso
- 1 litre oat milk
- 1 tbsp seaweed
- 1 tbsp salt
Coating
- 50 g flour
- 50 g bread crumbs
- ½ tsp garlic powder
- ⅙ tsp turmeric powder
- 1 tsp palt
- 1/2 tsp pepper
Oil for spraying
Jalapeno ketchup
- 200 ml tomato puree
- 100 ml maple syrup
- 75 ml apple cider vinegar
- 2 tbsp jalapenos pickled no brine
- 1 tsp salt
Instructions
- Cut the green stalk off the aubergine and peel it. Slice into rounds that are approximately 1/2 cm in width. Use a lid from a jar to cut rounds that are approximately 1/2 cm in width so you have a large O shaped aubergine round. Repeat with the remaining rounds, you may have to use a smaller lid to make smaller cuts. With the discards use a smaller lid to cut into a round so you have no waste. You should get approx 20-25 rounds out of 1 aubergine.
- In a large saucepan add the oatmilk, seaweed, miso and salt and mix well. Add in the aubergine rounds and put on a high heat and bring to the boil and reduce to a simmer. Boil for 10 mins and carefully drain ensuring not to break up any of the aubergines.
- Mix together the ingredients for the coating in a large flat bowl.
- Carefully dip the boiled aubergine rounds into the coating and coat well.
- Add to the airfryer drawer and spray with a generous spray of oil, this will help them go crispier and more golden. Bake on airfryer function at 200 degrees C for 15 mins.
- For the ketchup, finely dice the jalapenos and add to a bowl along with the rest of the ingredients for the ketchup and mix well. If you prefer it spicier add more finely chopped jalapenos.
- Remove the baked aubergines once during baking and spray with a little more oil and mix around so they are evenly cooked. Remove once golden.
- Serve on a large plate with the ketchup & enjoy!
The Happy Pear Podcast
Join us in this week’s captivating conversation with Arthur C. Brooks, a distinguished scholar, bestselling author, and influential columnist, Brooks teaches courses on leadership, happiness, and social entrepreneurship. As a columnist at The Atlantic, his popular weekly “How to Build a Life” column provides profound insights into the pursuit of a meaningful existence.
Episode 154
With an inspiring academic background, Arthur C. Brooks is renowned as the author of 13 books, including the 2023 #1 New York Times bestseller, “Build the Life You Want: The Art and Science of Getting Happier,” co-authored with the iconic Oprah Winfrey. His 2022 #1 New York Times bestseller, “From Strength to Strength: Finding Success, Happiness, and Deep Purpose in the Second Half of Life,” reflects his commitment to exploring pathways to success and fulfillment. Beyond his written contributions, Brooks is a sought-after speaker on the global stage, addressing audiences on the subject of human happiness. His efforts extend to raising well-being within private companies, universities, public agencies, and community organizations.
Main Topics of Covered:
- The Pursuit of Happiness: Explore the principles outlined in “Build the Life You Want” as Arthur Brooks shares insights on genuine happiness and fulfillment.
- Building a Meaningful Life: Gain valuable perspectives on purpose and meaning, with practical advice on aligning one’s life with personal values.
- Oprah Winfrey Collaboration: Delve into the dynamics of collaboration between Arthur Brooks and Oprah Winfrey, understanding how their unique perspectives enrich the book.
- Economics of Happiness: Understand the intersection of economics and happiness as Brooks shares expertise, offering a fresh perspective on wealth and well-being.
- Overcoming Challenges: Uncover strategies for overcoming challenges on the journey to building the desired life, with actionable insights from Brooks.
- Practical Takeaways: Conclude the episode with actionable tips and takeaways, empowering listeners to initiate positive change in their lives immediately.
Join us and Arthur Brooks on an enlightening journey toward building the life you desire. This episode is full of wisdom, inspiration, and practical advice, inviting you to embrace a more fulfilling and purpose-driven existence.
Dave & Steve
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The Happy Pear Podcast
This week we sit with esteemed Dr. Gemma Newman, widely recognised as the Plant Power Doctor. This live podcast recording, set against the backdrop of The Happy Pear cafe, offers a deep dive into the realms of holistic health and well-being. Dr. Newman, a fervent advocate for plant-based living, brings her wealth of knowledge to the forefront, discussing her latest book, “Get Well Stay Well,” and unraveling the transformative power of embracing a plant-powered lifestyle.
Episode 153
As a medical professional with a background in general practice, Dr. Gemma Newman seamlessly merges her extensive medical expertise with a holistic perspective. Renowned for her advocacy of plant-powered nutrition, Dr. Newman is not only the author of “Get Well Stay Well,” a comprehensive guide to optimal health, but also a guiding voice in the plant-based health movement. Her mission extends beyond conventional medicine, emphasising the profound impact of lifestyle choices on overall well-being.
Main Topics of Covered:
- “Get Well Stay Well”: Explore the key insights and principles from Dr. Newman’s latest book, providing a roadmap to wellness through plant-based living.
- Holistic Health: Understand the holistic approach to health and well-being, focusing on the interconnectedness of physical, mental, and emotional aspects.
- Plant-Powered Nutrition: Uncover the benefits and science behind adopting a plant-based diet, addressing common misconceptions and offering practical tips for a smooth transition.
- Live Audience Q&A: Engage with the audience as they pose questions to Dr. Gemma Newman, creating a dynamic and interactive session.
- The Happy Pear Cafe Atmosphere: Immerse yourself in the vibrant energy of this live podcast recording, set in The Happy Pear cafe, as Dave & Steve and Dr. Newman share insights in a warm and welcoming environment.
Don’t miss this enriching episode as we navigate the path to wellness, empowering you to make positive choices for a healthier and happier life.
Lots of Love,
Dave & Steve
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THE HAPPY PEAR RECIPE CLUB – Blending health and happiness through a range of over 500 delicious plant-based recipes.
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Brewed with malted barley to produce hints of grapefruit & pine with passion fruit aromas. This refreshingly hoppy I.P.A. is a soft mouthfeel with a slight bitter finish. Sip back & enjoy!
INGREDIENTS
Water, BARLEY* MALT, Hops, Yeast,
ALLERGEN INFORMATION
*Gluten derived from Barley has been denatured to less than 20ppm
NUTRITIONAL INFORMATION
| Typical | per 100ml |
|---|---|
| Energy | 69kJ / 16kcal |
| Fat | 0.1g |
| Carbohydrates | 2.8g |
| Of which Sugars* | 0.3g |
| Protein | 0.6g |
| Salt | <0.01g |
Brewed with malted barley to produce hints of grapefruit & pine with passion fruit aromas. This refreshingly hoppy I.P.A. is a soft mouthfeel with a slight bitter finish. Sip back & enjoy!
INGREDIENTS
Water, BARLEY* MALT, Hops, Yeast,
ALLERGEN INFORMATION
*Gluten derived from Barley has been denatured to less than 20ppm
NUTRITIONAL INFORMATION
| Typical | per 100ml |
|---|---|
| Energy | 69kJ / 16kcal |
| Fat | 0.1g |
| Carbohydrates | 2.8g |
| Of which Sugars* | 0.3g |
| Protein | 0.6g |
| Salt | <0.01g |
Brewed with malted barley to produce hints of white grape and flowers with a subtle spice aroma. This refreshingly crisp lager is full flavoured with an effervescent mouthfeel. Enjoy!
It’s plant-based, gluten free and only 57 kcal per can.
INGREDIENTS
Water, BARLEY* MALT, Hops, Yeast,
ALLERGEN INFORMATION
*Gluten derived from Barley has been denatured to less than 20ppm
NUTRITIONAL INFORMATION
| Typical | per 100ml |
|---|---|
| Energy | 56kJ / 13kcal |
| Fat | 0.1g |
| Carbohydrates | 2.6g |
| Of which Sugars* | 0.7 |
| Protein | 0.2g |
| Salt | <0.01g |
Brewed with malted barley to produce hints of white grape and flowers with a subtle spice aroma. This refreshingly crisp lager is full flavoured with an effervescent mouthfeel. Enjoy!
It’s plant-based, gluten free and only 57 kcal per can.
INGREDIENTS
Water, BARLEY* MALT, Hops, Yeast,
ALLERGEN INFORMATION
*Gluten derived from Barley has been denatured to less than 20ppm
NUTRITIONAL INFORMATION
| Typical | per 100ml |
|---|---|
| Energy | 56kJ / 13kcal |
| Fat | 0.1g |
| Carbohydrates | 2.6g |
| Of which Sugars* | 0.7 |
| Protein | 0.2g |
| Salt | <0.01g |
The Happy Pear Podcast
This week we chat to Love Island Star, Dr. Alex George, who embarked on a life-changing journey over a year ago by choosing to go alcohol-free. In this engaging conversation, we delve into the motivations behind Alex’s decision and explore the positive impacts it has had on his mental well-being.
Episode 152
Dr. Alex George’s is an A&E doctor, who gained fame through the popular UK TV show, Love Island, and since then, he has utilised his platform to raise awareness about mental health issues.
Main Topics Covered:
- Embracing Sobriety:
- Alex shares his personal journey of going alcohol-free and the transformative impact on his life.
- The decision to eliminate alcohol and its profound effect on mental clarity and overall well-being.
- The influnce alcohol on stress
- Mental Health Advocacy:
- Alex’s experiences as an A&E doctor and their influence on his advocacy for mental health awareness.
- The stigma surrounding mental health and how Alex is actively working to break down barriers.
- Mental heath in schools
- Holistic Wellness:
- Exploring the connection between sobriety and holistic wellness.
- The role of nutrition, exercise, and mindfulness in supporting mental health.
- How to optimise your natural dopamine hits
- The importance of your health and the affect it has on all other parts of their life
- Building Resilience:
- Strategies for developing resilience in the face of life’s challenges.
- Alex’s own coping mechanisms and how they contribute to a positive mindset.
- The difference between stress and burnout
- Love Island Experience:
- Reflecting on life after Love Island and navigating fame while maintaining a focus on well-being.
- Balancing public visibility with a commitment to promoting mental health.
- Inspiring Positive Change:
- Encouraging others to consider an alcohol-free lifestyle and the potential benefits.
- Alex’s vision for a society that prioritises mental health and well-being.
- ADHD diagnosis:
- The pros and cons, and how sobriety has been a brilliant impact
Whether you’re considering a lifestyle change or seeking inspiration for your well-being journey, this conversation offers valuable insights and practical tips.
Lots of Love,
Dave & Steve
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Produced by Sean Cahill & Sara Fawsitt
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The Happy Pear Podcast
Welcome! To kick off the New Year we are joined by Dr. William W. Li, an internationally renowned physician, scientist, and bestselling author of “Eat to Beat Disease: The New Science of How Your Body Can Heal Itself.” With over 30 groundbreaking medical treatments impacting 70+ diseases, Dr. Li is a leading expert in the transformative power of nutrition.
Episode 151
Main Topics Covered:
- Metabolism Matters: Dr. Li delves into the intricacies of metabolism, unraveling its role in our overall health and how optimal nutrition can boost metabolic function.
- Myth Busting in Nutrition: Explore common misconceptions in the world of nutrition as Dr. Li separates fact from fiction, providing evidence-based insights into healthy eating.
- Brown Fat vs. White Fat: Gain a deeper understanding of the crucial distinction between brown and white fat, and how our food choices can impact their presence and function in the body.
- The Importance of Food Choices: Dr. Li emphasises the profound impact of our dietary decisions on health, longevity, and disease prevention, offering practical tips for mindful eating.
- Insights from “Eat to Beat Your Diet”: Discover key takeaways from Dr. Li’s latest New York Times bestseller, “Eat to Beat Your Diet,” released in March 2023, focusing on burning fat, healing metabolism, and living longer through strategic nutritional choices.
Dr. William W. Li, President and Medical Director of the Angiogenesis Foundation, is a trailblazer in medical research. His TED Talk, “Can We Eat to Starve Cancer?” has amassed over 11 million views. Featured on major platforms and in publications like USA Today and Time Magazine, Dr. Li’s work has transformed care for diseases such as diabetes, heart disease, and obesity. Join us for an engaging exploration of metabolism, myth-busting, and the pivotal role of food!
Lots of Love,
Dave & Steve
SPONSORS & DISCOUNT CODES:
Vivobarefoot Footwear: Vivobarefoot Footwear has given our listeners an exclusive 15% discount
Enter the code HAPPYPEAR15
LINK: https://www.vivobarefoot.com/uk/the-happy-pear
ALCOHOL-FREE CHALLENGE: Doing Dry January this year? Why not join the Happy Pear’s Alcohol-Free Challenge & benefit from our community of like-minded individuals.
LINK: https://eu1.hubs.ly/H06Kz_Y0
THE HAPPY PEAR RECIPE CLUB – Blending health and happiness through a range of over 500 delicious plant-based recipes.
LINK: https://eu1.hubs.ly/H06JvgK0
Sign up to our Newsletter, for updates on our latest recipes, events, and news.
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Produced by Sean Cahill & Sara Fawsitt
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When we were little, every sunday we used to go to our grandparents Granny and Jack’s house and this was always our favourite dish. It just felt like a warm hug. This is our plantbased take on it, where we use compressed oyster mushrooms in place of lamb which is traditionally used. It is the most perfect dish for a rainy or cold day!
Granny’s Irish Stew!
Takes 1 hour
Serves 6
Ingredients
- 1 large onion
- 3 cloves garlic
- 1/2 head celery
- 3 carrots
- 1 parsnip
- 1 tomato large
- 2 bay leaves
- 1 tbsp dried thyme
- 1 leek
- 1/2 tsp black pepper
- 1 tsp salt
- 2 tbsp tamari
- 2 litre water
- 100 ml water for sweating veg
- 250 g oyster mushrooms any mushrooms
- 3 tbsp tamari
- 1 tbsp maple syrup
- 1/4 lemon juice
- 1.5 kg potato
- 50 ml oat milk
- 2 tbsp oil
Instructions
- Fill and boil the kettle
- Peel and finely dice the onion and garlic.
- Finley dice 1 carrot and 4 stalks of celery this will be for our base flavours to function as our mirepoix. Dice up 5 of the celery leaves.
- Dice parsnip into approx 1 cm cubes. Dice the tomato into small pieces.
- Wash the potatoes if dirty and cut into even sized pieces leaving the skin on (the skin is the most nutritious part of the potato). Fill a large saucepan with boiling water, add a generous pinch of salt and add in the potatoes. Bring to a boil and reduce to a simmer until cooked, this should take approx 20 mins. Drain them well and put back in the pot along with the oat milk & oil, and mash until smooth. Season with salt and pepper to taste.
- Heat a large saucepan on high heat and add in 1 tsp of oil. Once hot add in the onions, finely diced carrot, celery and leek, bay leaves and a generous pinch of salt. Cook for 4-5 mins stirring occasionally until the onions start to brown slightly. Add 100 ml of water along with 2 tbsp of tamari, the diced garlic, the diced celery leaves, the dried thyme and give a good stir and put the lid on in order to sweat the veg. This will change the cooking process from frying to steaming. Leave the lid on and the veg to steam for 6-7 mins. Remove the lid and give a good stir.
- Add in the carrot rounds, parsnip, tomato, the 2 litre of water, salt and black pepper and with the lid off, bring to a boil, reduce to simmer and leave to cook for 20 mins stirring occasionally so that the flavours can start to marry and the sauce can reduce and develop more flavour.
- While the stew is cooking, let's compress and cook our mushrooms. Heat a griddle pan or frying pan on high heat. Rip up the mushrooms into chunks. Once hot add 1bsp of oil and 1 ⁄ 2 of the mushrooms (you will have to cook them in 2 batches so that they cook evenly). Ensure you only have a single layer of mushrooms and that each mushroom is touching the pan. Using another clean saucepan press it down on the mushrooms. This will encourage more moisture from the mushrooms to evaporate and also it will encourage more charring or grilling and intensify the texture. Cook like this, for 2-3 mins on each side until evenly golden. Mix together the dressing and add half of it to the pan. Stir well so that each mushroom is well coated in the dressing. Remove the mushrooms and repeat with the rest of the mushrooms. Once cooked, set the mushrooms aside. Deglaze the pan by adding 3 tbsp of water and stirring in any stuck sauce, allow it to reduce and add it to the main stew.
- Add in half of the mushrooms to the stew and leave the remainder for garnish.
- Taste the stew and season it to your liking with salt and black pepper. If you think it needs more base flavours add 1 more tbsp of tamari. If the sauce is too thin give it a few more mins to reduce more and if it is too thick add in a little more water. It should taste sweet, umami and just delicious, quite like a belly hug!
- Serve with a good dollop of potatoes, a generous serving of stew and some mushrooms on top – i hope you enjoy this as much as we adore this!
The Happy Pear Podcast
Embark on a fascinating journey with Seth Hughes, a captivating filmmaker, barefoot running advocate, and foraging enthusiast from the picturesque landscapes of South West England. In this week’s episode, Seth shares his diverse experiences, offering profound insights into his unique lifestyle shaped by barefoot running, foraging, and a commitment to sustainable living.
Episode 150
Main Topics Covered:
Navigating Masculinity:
- Engage in a thoughtful conversation about masculinity, as Seth shares his perspective on redefining traditional notions.
- Discover how barefoot running, foraging, and filmmaking have influenced Seth’s understanding of masculinity.
The Cornwall Connection:
- Unearth the backstory of Seth’s life, including the compelling reasons behind his move to Cornwall at the age of 16.
- Gain insights into the transformative impact of Cornwall on Seth’s personal and creative journey.
Social Media’s Influence:
- Delve into the role of social media in shaping Seth’s worldview and influencing his creative pursuits.
- Discuss the positive and challenging aspects of navigating a digital landscape while staying true to one’s values.
Join us for an enriching conversation that explores not only the realms of barefoot running, foraging, and filmmaking but also delves into topics of masculinity, personal history, and the impact of social media. Follow Seth on Instagram @urfromere for a visual journey into his unique perspective on life.
Lots of Love,
Dave & Steve
SPONSORS & DISCOUNT CODES:
Vivobarefoot Footwear: Vivobarefoot Footwear have given our listeners an exclusive 20% discount until the end of Dec 2023!
Enter the code HAPPYPEAR20
LINK: https://www.vivobarefoot.com/uk/the-happy-pear
ALCOHOL-FREE CHALLENGE: Doing Dry January this year? Why not join the Happy Pear’s Alcohol-Free Challenge & benefit from our community of like-minded individuals.
LINK: https://eu1.hubs.ly/H06Kz_Y0
NEWSLETTER: Sign up to our Newsletter, for updates on our latest recipes, events and news. LINK: https://share-eu1.hsforms.com/1hKXaawjoQOONmJe4EXkCdwf92py
Produced by Sean Cahill & Sara Fawsitt
Available now from all good podcast providers:
The Happy Pear Podcast
This week we sit down with Dimitris Xygalatas, an acclaimed researcher, author, and expert in the fascinating field of rituals.
Episode 149
Dimitris Xygalatas is a cultural anthropologist and experimental psychologist known for his groundbreaking work on ritual behavior. He is a professor at the University of Connecticut and the author of the thought-provoking book, “Rituals: On the Psychology of Performing and Not Performing the Sacred.”
Main Topics Covered:
- Introduction to Dimitris Xygalatas:
- Brief overview of Dimitris’s background and expertise in cultural anthropology and psychology.
- Exploring Rituals & The Purpose of Rituals:
- Insights into the significance of rituals in human societies.
- Discussion on the role of rituals in connecting individuals and communities
- The Psychology of Ritual Behavior:
- Unpacking the psychological aspects of engaging in rituals and their impact on individuals and societies, from copying with anxiety to organising the collective.
- Exploring the universality of rituals and their diverse forms across cultures.
- Case Studies and Experiments:
- Highlights from Dimitris’s fieldwork and experiments shedding light on the dynamics of ritual participation.
- Rituals in Modern Society:
- Examination of how rituals manifest in contemporary settings.
- Discussion on the evolving nature of rituals and their relevance in the modern world.
Tune in to this enlightening episode as we explore the rich tapestry of rituals, their psychological underpinnings, and their impact on human connection and culture.
Lots of Love,
Dave & Steve
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Produced by Sean Cahill & Sara Fawsitt
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One of the best things you can do for the planet is eating local in season plant based foods, this a great recipe to include summer veggies, we picked almost all the veg for this from our farm.
Also this is such a tasty recipe and well worth trying!
Summer pad Thai recipe
Takes 24 minutes
Serves 4
Ingredients
- thumb size piece ginger
- 1/2 fresh red chilli
- 3 spring onions
- 1 carrot
- 100 g oyster mushroom
- 1 head fennel
- 400 g black beans
- 400 g low fat coconut milk
- handful sugar snap peas
- 2 tbsp tamari
- 1 tsp salt
- 5 stalks rainbow chard
- 4 nests wholewheat noodles
- 1 tbsp coconut sugar
- 1 lime juiced
- 50 g roasted and salted peanuts
- 5-15 g fresh coriander
Instructions
- Fill and boil the kettle.
- Put the noodles in a pot and cover with boiling water and a pinch of salt and put on a high heat. Cook as per instructions on the back of the pack
- Drain and rinse the noodles and set aside.Finely chop the carrot into small ½ cm cubes and slice the spring onion into thin slices. Thinly slice the fennel at a diagonal and the rainbow chard stalks if using. Rough chop the oyster mushrooms. Finely dice the ginger and red chilli.Add 1 teaspoon of oil to a fry pan on high heat and allow it to heat up. Once the pan is nice and hot add the green onions, carrots, fennel and mushroom along with the ginger and chilli along with a pinch of salt and cook for 4-5 mins stirring regularly
- Add the 2 tbsp of tamari and the coconut sugar and mix well.Drain and rinse the black beans and add them to the pan and stir them through. Add the coconut milk and mix through.
- Cut the sugar snaps in half and add to the pan. Add the cooked noodles along and stir, incorporating and mixing everything well. Squeeze the juice of one lime and add in the roasted peanuts on top. Taste and season to your palette.Serve with some chilli flakes and fresh coriander. Enjoy!
Yule log
Takes 35 minutes
Serves 12
Ingredients
Sponge
- 50 g vegan butter
- 200 ml plant milk
- 150 ml natural tasting plant-based yoghurt such as coconut or soy yoghurt
- 250 g self-raising flour
- 50 g caster sugar
- 3 tbsp cocoa powder
Icing
- 200 g vegan butter
- 400 g icing sugar
- 1 tbsp oat milk
Ganache
- 200 g dark choc
- 100 g vegan cream or coconut cream
Decorate:
- Icing sugar
Instructions
- For the Sponge:Preheat the oven to 170°C.In a large bowl, sieve in the flour, sugar, and cocoa powder and mix together. Melt the plant-based butter and add it to the flour mixture along with the milk and yoghurt. Mix well until you have a smooth batter.Line a 33 x 23 cm baking tray with parchment paper.Pour the batter into the lined baking tray and bake for 20 minutes.Remove from the oven and leave to cool for 5 minutes. Place a clean tea towel over the baked sponge, then, holding the parchment paper, carefully roll the sponge up like a Swiss roll. Wrap with cling film and leave to cool. The cling film will trap moisture, preventing cracks when you roll it later.Let the sponge cool.
- For the icing: Sieve the icing sugar into a medium bowl. Add the butter and oat milk. Using an electric whisk, whisk for about 3-4 minutes until smooth and creamy.
- For the ganache:Heat the cream in a saucepan until it boils. Break the chocolate into small pieces and place in a medium bowl. Pour the hot cream over the chocolate and let it sit for 1 minute. Then whisk until smooth.
- To assemble:Once the sponge has cooled, remove the cling film and tea towel. Carefully ice the inside with the buttercream. If cracks appear, don’t worry—the ganache will cover them. Spread an even layer of icing over the sponge.Roll the sponge tightly, like sushi, with the buttercream inside.Place the roll seam-side down on a large plate. Spread the ganache evenly over the surface.Once the ganache starts to set, use a fork to create a bark-like texture on the surface.Sieve over some icing sugar for a snowy effect and enjoy!
- Serve with plant-based cream and cherry coulis if desired.
This is a wonderful centrepiece dish that will transform any cauliflower hater into a lover! We cook this in our Airfryer to make it nice and easy!
Red Harissa roasted cauliflower with tahini cream and a salsa verde
Takes 50 minutes
Serves 3
Ingredients
For the Roasted Cauliflower:
- 1 head of cauliflower
- 1 cooked beetroot
- 100 g harissa / spicy red pepper pesto
For the Salsa Verde:
- 1 small bunch flat-leaf parsley leaves
- 1 tbsp mint leaves
- 3 tbsp capers
- 1 garlic clove
- 1 tsp dijon mustard
- Juice of ½ a lemon
- 70 ml extra virgin olive oil
- ½ tsp salt
For the Tahini Cream:
- 500 g natural soy yoghurt
- 8 tbsp light tahini
- Juice of 1 lemon
- Pinch of salt
Instructions
- Prep the Cauliflower: Remove the green stalks from the cauliflower and set aside.
- Par-Boil the Cauliflower: Bring a medium pot of salted water to a boil, then reduce to a gentle simmer. Cut the beetroot into small bite-sized pieces and add it to the pot with all the juice from the pack. Add the cauliflower head whole and boil for 10 minutes.
- Apply the Harissa: After boiling, remove the cauliflower. (Discard the beetroot or save it for later.) Drain the cauliflower and dry it as thoroughly as possible. While still warm, spread the harissa or spicy red pepper pesto evenly over the top and sides of the cauliflower.
- Roast the Cauliflower: Preheat your air fryer or oven to 200°C. Place the harissa-covered cauliflower on a baking tray. Lightly spray with oil and sprinkle with a pinch of salt. Roast for 20 minutes or until the cauliflower becomes nicely charred and crispy.
- Prepare the Tahini Cream: While the cauliflower is roasting, prepare the tahini cream. In a bowl, combine the tahini, soy yoghurt, lemon juice, and a pinch of salt. Mix until smooth and creamy.
- Prepare the Salsa Verde: For the salsa verde, finely chop the parsley, mint, capers, and garlic, leaving a little texture. Transfer to another bowl and whisk together with the mustard, lemon juice, olive oil, and salt. Adjust seasoning to taste.
- Serve: Slice the roasted cauliflower into 4 quarters. To serve, place each cauliflower steak on a bed of tahini cream and drizzle the salsa verde over the top in a zigzag pattern for a beautiful colour contrast. Enjoy your perfect plant-based roast!
This was based on Steve’s entry in our annual apple pie competition in 2023. It has a frangipane layer, tart bramley apples in a custard and on crispy shortcrust pastry base. It is simple and elegant and is so good!
Almond and Custard Apple Pie
Takes 50 minutes
Serves 10
Ingredients
- 500 g Bramley cooking apples
- 325 g shortcrust pastry
Custard
- 500 ml oat milk
- 80 g icing sugar
- 1/10 tsp turmeric powder
- 5 tbsp cornstarch
Frangipane
- 150 g ground almonds
- 130 g icing sugar
- 95 g self raising flour
- 115 g plant based butter
- 3/4 tsp almond extract
- 3 tbsp water
Instructions
- Preheat the oven to 180°C. Grease a 9-inch (23 cm) tart pan that is 1.5 inches (4 cm) high. Defrost the shortcrust pastry and roll it out to fit the base and sides of the tart pan.
- Prepare the pastry: Press the pastry into the tart pan, ensuring it fits well into the sides and corners and comes slightly over the top. Prick the base lightly with a fork, then cover with a sheet of baking paper and fill with dried beans for blind baking. Bake for 10 minutes at 180°C. Remove the tart from the oven, take out the beans and baking paper, and bake for a further 10 minutes to dry the pastry. Set aside to cool.
- Make the custard: In a medium saucepan over medium heat, add the oat milk. Sieve in the icing sugar and turmeric powder, whisking to combine. In a separate glass, mix the cornstarch with 50ml of the oat milk mixture to create a slurry. Add the slurry to the saucepan, bring to a boil, and whisk continuously until the mixture thickens to a custard-like consistency. If the custard becomes too thick, add 1–2 tbsp of oat milk to thin it. Set aside.
- Prepare the frangipane: Melt the plant-based butter. In a large bowl, sieve the self-raising flour and icing sugar, then add the ground almonds. Stir in the melted butter, water, and almond extract to form a thick mixture.
- Prepare the apples: Core the apples and slice them into ½ cm thick slices. Add them to a bowl with approximately one-quarter of the custard, lightly coating each slice. Reserve the remaining custard to serve with the pie.
- Assemble the pie: Place a single layer of the custard-coated apple slices on the blind-baked pastry base. Carefully spread the frangipane mixture over the apples, creating an even layer. Arrange the remaining apple slices in a single, decorative layer on top.
- Bake: Dust the top of the pie with icing sugar and bake in the preheated oven at 170°C for 25 minutes, or until the pastry is golden and the frangipane is set.
- Serve: Remove from the oven and serve with the remaining custard for a truly delicious treat!
This delicious tasting oat & almond drink is perfect for pouring over granola and muesli. We love it in tea / coffee, making creamy sauces or in baking. It’s dairy free and contains no added sugar.
INGREDIENTS
Water, Organic OAT (12%), Organic ALMOND (NUTS) Paste (2%), Organic Sunflower Oil, Sea Salt
ALLERGEN INFORMATION
For allergens incl. Cereals containing Gluten, see ingredients highlighted.
NUTRITIONAL INFORMATION
| Typical | per 100ml |
|---|---|
| Energy | 195kJ / 62kcal |
| Fat | 2.5g |
| Of which Saturates | 0.3g |
| Carbohydrates | 8.0g |
| Of which Sugars* | 7.5g |
| Fibre | <0.5g |
| Protein | 0.5g |
| Salt | 0.10g |
The Happy Pear Podcast
This week we delve into the wonders of outdoor living with special guest Ginny Yurich, the inspiring founder of 1000 Hours Outside.
Episode 148
Ginny Yurich is a dedicated advocate for outdoor living and the founder of the movement “1000 Hours Outside.” Her mission is to encourage families and individuals to spend more time in nature. After initially struggling with motherhood she decided to make a change, simply spending more time outside, and it revolutionised her life!
Main Topics Covered:
- The 1000 Hours Outside Movement:
- Explore the origins and inspiration behind Ginny’s movement. Her personal journey and how it all came about.
- Learn about the positive impact of spending intentional time outdoors.
- Ginny’s New Book – “Until the Street Light Comes On”:
- Discover insights from Ginny’s latest book and how it can help you on your outdoor journey.
- Uncover stories and anecdotes that highlight the transformative power of nature.
- Building a Connection with Nature:
- Discuss the benefits of fostering a deep connection with the natural world.
- Explore practical tips for incorporating more outdoor time into daily life.
- Challenges and Solutions for Outdoor Living:
- Address common challenges families face in spending more time outdoors.
- Uncover practical solutions and creative ideas for overcoming obstacles.
- Nature and Well-being:
- Dive into the positive effects of nature on mental and physical well-being.
- Learn about the role of outdoor activities in promoting a healthier lifestyle.
In this enlightening episode, Ginny Yurich shares her passion for outdoor living, inspiring listeners to embark on their own nature-filled journeys. Whether you’re a nature enthusiast or looking to incorporate more outdoor time into your life, this conversation with Ginny is sure to leave you motivated and excited about the possibilities that await when we step outside.
Lots of Love,
Dave & Steve
SPONSORS & DISCOUNT CODES:
This episode is sponsored by Vivobarefoot Footwear. Vivobarefoot Footwear have given our listeners an exclusive 20% discount until the end of Dec 2023!
Enter the code HAPPYPEAR20
Genuinely these are the lad’s favourite shoes, they wear them all the time!
LINK:
https://www.vivobarefoot.com/uk/the-happy-pear
Sign up to our Newsletter for updates on our latest recipes, events, and news.
Produced by Sean Cahill & Sara Fawsitt
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Aloo Gobi
Takes 30 minutes
Serves 4
Ingredients
- 1 red onion
- 3 cloves garlic
- 1 inch cubed ginger
- 1 red chilli
- 1 tsp ground cumin
- 2 tsp medium curry powder
- 1 tsp ground turmeric
- 1.5 tsp salt
- pinch black pepper
- 1 cauliflower
- 3 medium waxy potatoes
- 400 ml coconut milk
- 500 ml water
- 1 lime
Toppings
- handful fresh coriander
- coconut yoghurt
- thinly sliced chillies
Instructions
- Dice the onion and chop the garlic and ginger finely.Chop your carrots into thin slices, cut the potatoes into small bitesized pieces.
- Remove the green of the cauliflower, cut in half and remove the centre spin, cut the florets into small thin bitesized pieces. Ensure the potatoes and cauliflower pieces are all around the same size so that they will take similar time to cook.
- Put your pot on high heat, add 2 tbsp oil and fry the onion, garlic, ginger and chilli for 4-5 mins stirring regularly. Add the curry powder, turmeric, cumin, salt and pepper and fry to 1 mins. Next add the can of coconut milk, 500ml of water, the juice of the lime, potatoes and cauli and the raisins. Turn the heat up high and bring to the boil. Once boiling reduce to a simmer and leave to simmer for 20 mins stirring regularly. Take off the heat and add your coriander and yogurt!
- Once the potatoes and cauliflower are soft, remove from the heat and mix well. Serve with your grain of choice and enjoy!
The Happy Pear Podcast
In this week’s episode, we chat with Douglas Masters, the visionary behind London’s Silo – the first zero-waste restaurant. Recorded during Douglas’s visit to Greystones, this episode delves into Silo’s journey and the challenges of pioneering sustainability in dining.
Episode 147
Main topics covered include:
- Silo’s Journey:
- The inspiration behind Silo.
- Challenges of establishing a zero-waste restaurant.
- Impact on the local culinary scene.
- The Happy Pear Connection:
- Shared experiences, challenges, and triumphs in sustainable gastronomy.
- Douglas’s Backstory:
- Culinary evolution and commitment to sustainability.
- Pivotal moments shaping the Silo vision.
Join us for insights and inspiration on sustainable dining with Douglas Masters. Subscribe, rate, and share on socials! Thank you for being part of our journey towards a greener future.
Lots of Love,
Dave & Steve
SPONSORS & DISCOUNT CODES:
We are proud ambassadors of Instant Brands ! From Airfryers to Instantpots, they have an amazing range of cooking appliances that will save you time, use less oil and create incredibly tasty dishes. Dave is obsessed and uses them nearly every meal time! USE CODE HAPPYPEAR for an exclusive 20% off!
Sign up to our Newsletter for updates on our latest recipes, events, and news.
Produced by Sean Cahill & Sara Fawsitt
Available now from all good podcast providers:
Dr. Gemma Newman Live Podcast Event: Get well, stay well
In celebration of her new book ‘Get well, stay well’
When: Saturday 6th January 2024 at 7pm
Where: The Happy Pear, Church Rd, Greystones
Price: €15
Light refreshments included.
Doors open 6.45pm
About Dr. Gemma Newman
Dr. Gemma Newman is a renowned medical professional with over 18 years of experience, currently serving as the Senior Partner at a family medical practice. A graduate of the University of Wales College of Medicine, Dr. Newman has obtained additional qualifications in gynaecology and family planning. Her medical expertise spans multiple specialties, including endocrinology, paediatrics, and obstetrics and gynaecology.
Dr. Newman is a passionate advocate for holistic health and plant-based nutrition, believing in the transformative power of dietary choices on personal health. She has authored a book, “Get Well, Stay Well,” which highlights the benefits of plant-powered eating, and has participated in numerous podcasts and documentaries on the topic. As a founding member and ambassador for Plant-Based Health Professionals UK (PBHPUK) and a member of the British Society of Lifestyle Medicine (BSLM), her work continues to influence and educate on the intersection of nutrition and health.
Book Your Place
Note: Select January 6th 2024 When Booking Below
The Happy Pear Podcast
Welcome! In this special live recording, we sit down with the incredible celebrity chef Gaz Oakley. Recorded in front of a vibrant live audience at The Happy Pear Cafe, this episode delves into Gaz’s fascinating backstory and his journey to becoming a prominent plant-based chef and YouTube sensation.
Episode 146
Gaz Oakley, widely recognied for his culinary expertise and innovative plant-based recipes, has taken the world by storm with his passion for delicious and sustainable food. As a dedicated advocate for the plant-based lifestyle, Gaz shares his inspiring story of transformation and how he discovered his love for cooking. As plant-based chefs ourselves, we share a common ground, the conversation unfolds seamlessly, exploring the challenges and triumphs that come with promoting a plant-based way of life.
Tune in as we discuss Gaz’s rise to fame through the digital realm, highlighting the impact of his engaging YouTube content that resonates with a global audience. From mouthwatering recipes to insightful cooking tips, Gaz Oakley has become a household name in the culinary world, and this live podcast episode offers an exclusive glimpse into the shared experiences and camaraderie between passionate plant-based chefs.
Lots of Love,
Dave & Steve
SPONSORS & DISCOUNT CODES:
We are proud ambassadors of Instant Brands ! From Airfryers to Instantpots, they have an amazing range of cooking appliances that will save you time, use less oil and create incredibly tasty dishes. Dave is obsessed and uses them nearly every meal time! USE CODE HAPPYPEAR for an exclusive 20% off!
Sign up to our Newsletter for updates on our latest recipes, events, and news.
Produced by Sean Cahill & Sara Fawsitt
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Peanut Rayu
Takes 25 minutes
Serves 1
Ingredients
- 100 g peanuts
- 10 cloves garlic
- 200 ml oil
- 2 tbsp gochugaru (or 1 tbsp smoked paprika & 1 tbsp chilli mixed together)
- 1.5 tbsp coconut sugar
- 2 tsp salt
- 3 tbsp sesame seeds
- 2 tbsp tamari (or soy sauce)
Instructions
- Roast the Peanuts: Preheat the oven to 180°C. Roast the peanuts for 15 minutes, then remove and roughly chop them.
- Prepare and fry the Garlic: Peel and finely slice the garlic into thin slices. Add the garlic to the oil while it’s cold and heat over medium-high heat. Fry until the garlic becomes lightly golden and crispy. Be careful not to overcook the garlic, as it will turn bitter. Stop cooking just before it turns fully golden.
- Mix the Spices: In a medium bowl, mix the gochugaru (or smoked paprika and chilli), coconut sugar, and salt until well combined.
- Combine the Mixtures: Use a sieve to catch the garlic while pouring the hot oil over the sugar, salt, and spice mixture. Mix well, then roughly chop the crispy garlic.
- Add the Remaining Ingredients: Stir in the roughly chopped peanuts, crispy garlic, sesame seeds, and tamari or soy sauce. Mix well until everything is combined.
- Final Seasoning: Season with additional salt and pepper to taste.
Poke Bowl
Takes 15 minutes
Serves 2
Ingredients
- 200 g cooked brown rice or quinoa
- 70 g Tempeh/Tofu or mushrooms
- ½ a small red chilli
- 1 small clove garlic
- Small piece fresh ginger
- 2 scallions/ spring onions
- 1 tbsp Tamari
- 35 g frozen edamame beans or peas
- 1 small carrot
- 1 ripe avocado
- ½ a fresh mango
- Garnish;
- Toasted Sesame seeds
- 1 limes or ½ a lemon
Instructions
- Method:
- Cook rice or quinoa according to pack instructions or simply use a precooked pack from the supermarket.
- Boil the kettle and pour into a bowl to cover and thaw the frozen edamame/peas.
- Chop the tempeh/tofu or mushrooms into bite size pieces. Finely chop the garlic, scallions, ginger and chilli (removing the seeds from chilli before chopping if you prefer less heat).
- Heat a medium size non stick pan over high heat. Once hot add the garlic, ginger, chilli and scallion to the pan, reduce the heat to medium and cook for 3 minutes, stirring occasionally. Add the Tempeh/Tofu or mushrooms and cook for 3-4 minutes, add the tamari and cook for a further 1 minute until the tamari has completely reduced. Ensure to keep the tempeh/ tofu moving so that it cooks on all sides. Set aside.
- Carefully cut the avocado in half, remove the stone and scoop the avocado from the skin onto a board, slice to desired thickness.
- Peel and dice the mango
- Peel the carrot, then using the peeler, peel into long thin strips. Drain the edamame/peas.
- To build your Poke bowl, divide the rice/quinoa between the 2 bowls, do the same with Tempeh/Tofu or mushrooms, leaving enough room to display nicely all your other components. Add the avocado, carrots, edamame/peas, mango between the bowls and garnish with a sprinkle of toasted sesame seeds, and fresh lime or lemon juice. Enjoy!
- Beat the bloat: replace the garlic with the green part of 1 spring onion.
Video
Longevity Purple Sweet Potato bowl
Takes 40 minutes
Serves 4
Ingredients
- 400 g purple sweet potato (or regular sweet potato)
- 400 g chickpeas
- 3 tbsp light tahini
- 1 lemon / lime
- 2 cloves garlic
- 1 tsp salt
- 1/2 red chilli
- small bunch of coriander (stalks only)
- 4 tbsp sesame seeds to garnish (optional)
Tofu
- 200 g firm tofu
- 3 tbsp tamari / soy sauce
- 2 tbsp nutritional yeast (optional)
- 2 tbsp maple syrup
- 1 tsp smoked paprika
Quinoa
- 150 g quinoa
- 1 tsp turmeric powder
To Serve
- 1 ripe avocado
- pickled red onion
- kimchi
- chilli sauce
- coconut yoghurt
- mixed colour cherry tomatoes
- coriander leaves
Instructions
- Slice the sweet potatoes into bite-sized pieces. Add 1 tsp of salt and about 7 sprays of oil and mix well. Air-fry them for 13 minutes at 200°C.
- Into a food processor add the air fried sweet potatoes along with all the remaining ingredients for the purple sweet potato fritters ensuring to only use the stalks of the coriander, keep the coriander leaves to garnish with when serving.
- Using a tablespoon, shape the mixture into small discs. Coat each disc in sesame seeds (optional). Air-fry the discs for 10 minutes.
- Slice the tofu block into 4 equal triangular pieces. In a flat-bottomed, medium-sized bowl, mix tamari, maple syrup, nutritional yeast, and paprika. Coat the tofu evenly in the sauce. Air-fry for 10 minutes at 200°C.
- Add the quinoa, turmeric, and 1½ parts water to a pot. Cook on high heat with the lid on. Once it boils, reduce the heat and simmer until the water evaporates. Remove from heat and let it steam for 5 minutes.
- To serve, plate the quinoa, tofu, sweet potato fritters, kimchi, avocado, and any preferred toppings like pickled red onion, chilli sauce, or coconut yoghurt. Garnish with coriander leaves.
The Happy Pear Podcast
This week’s episode is with Dr. Dani Gordon, with an impressive background, holding certifications from the American Board of Integrative Medicine (ABOIM) and the American Board of Integrative Holistic Medicine (ABIHM).
Episode 145
With a passion for comprehensive healthcare, Dr. Gordon has become a sought-after expert in the field of Integrative Medicine. Her dedication to exploring alternative and holistic approaches to healthcare has positioned her as a leader in the global medical community.
Our conversation with Dr. Dani covers a spectrum of vital topics. We begin by exploring burnout, with Dr. Gordon providing keen insights into recognising the signs and offering practical strategies for prevention. The discussion transitions into the realm of chronic diseases, where we delve into the intersection of Integrative Medicine and effective management of chronic health conditions.
A significant portion of our conversation is dedicated to the critical role of sleep in maintaining overall well-being. Dr. Gordon shares actionable tips on optimising sleep patterns and enhancing sleep quality, offering valuable advice for our listeners seeking better sleep hygiene.
Further, we uncover why Dr. Dani Gordon is the go-to expert for medical professionals when faced with challenging cases. Her unique perspectives and methodologies in Integrative Medicine has earned her a reputation as the person doctors turn to when conventional answers fall short.
For those eager to stay connected with Dr. Dani Gordon, visit her website at London Resilience Clinic and follow her on Twitter @DrDaniGordon and Instagram @DrDaniGordon.
Lots of Love,
Dave & Steve
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Produced by Sean Cahill & Sara Fawsitt
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High protein falafel wrap!! Super easy to make and genuinely delicious! We use tempeh or tofu as the extra protein hit, add in more chilli or spices for a more punchy flavour. When we made these first we ended up eating them for brekkie and they went down a treat!
High Protein Falafel Wrap
Takes 13 minutes
Serves 23
Ingredients
Falafel
- 400 g chickpeas
- 1/2 onion
- 2 cloves garlic
- 2 tsp ground cumin
- handful fresh parsley
- 150 tempeh
- 1 lemon juice
- 1/2 tsp salt
- 1/4 tsp ground black pepper
- 2 tbsp oil for frying
To assemble
- 2 wholemeal tortilla
- 350 g hummus
- 1 tomato
- 1 baby gem lettuce
- 100 g red sauerkraut
- 3 tbsp tahini
- 6 tbsp yoghurt we used coconut!
- 15 g fresh parsley
Instructions
- Drain and rinse the chickpeas. Peel the onion and garlic and roughly chop.
- Dice the parsley and roughly chop the tempeh and add them all to a food processor or blender along with the lemon juice, salt, black pepper, cumin and pulse/ blend until it comes together but not too much.
- Using a spoon or clean hands shape into small balls.You can cook them in a deep fat fryer for a crispier, more authentic falafel, or shallow fry them in a non-stick pan with the 2 tbsp of oil and else bake them in an air fryer or oven for a lower fat version. Cook the falafel till lightly brown on the outside.
- Dice the tomato, slice the lettuce. For the tahini cream, mix the tahini along with the yoghurt with juice of 1/2 a lemon until it comes together into a lovely cream that can drizzle nicely.
- To bring together, on a wrap or tortilla add a generous spread of hummus, some tomato, lettuce, sauerkraut, the falafel, drizzle over the tahini cream and finish with some pickled red onions for a nice acidic pop! Wrap up and enjoy!
Nutrition
Our best version to date – such a wonderful take on the classic. Translated to English this means “pick me up” and it is such a magnificent pick me up! One of my all times favourite desserts! There is a version below using gluten free flour for any caeliacs.
Tiramisu
Takes 40 minutes
Serves 10
Ingredients
- 200 g self-raising flour or gluten free flour
- 250 ml oat milk
- 20 ml oil
- 200 g caster sugar
- 200 ml strong black coffee
- 50 marsala or coffee liquor (optional)
- 2 tbsp icing sugar
- 250 vegan cream cheese
- 500 ml vegan cream
- 1 vanilla pod
- 6 tbsp icing sugar
- 50 g cacao powder
- chocolate to garnish
Instructions
- Preheat oven 180 degrees C
- Sieve the flour and sugar into a large bowl and mix well together. Add in the oat milk and oil and fold the batter together until well combined but not over mixed.
- Line a baking tray approx 23 x 35cm x 5 cm with baking parchment and add the batter and level it out. Bake for 9 mins with regular self raising flour but if using gluten free bake for approx 14 mins until you insert a wooden skewer and it comes out dry.
- Add the plant based cream to a large bowl along with the icing sugar and scrap out the inside of the vanilla pod and add. Using an electric whisk whip the cream until you reach stiff peaks, this should take 3-4 mins. Add in the vegan cream cheese and whip again until it's all well combined and super smooth with stiff peaks. You want to ensure its thick enough so that it will hold its shape.
- Sieve in the 2 tbsp of icing sugar to the coffee and add in the marsala or coffee liquor if using and mix well.
- Get the plate you want to serve the tiramisu from and cut the sponge in half. Put a sheet of baking parchment on top of the base and flip it over and remove the bottom baking paper this will be easier to transfer. Carefully transfer half of the sponge to the plate.
- Gently pour over half the coffee mixture onto the sponge and use a pastry brush to ensure you have covered the sponge evenly. Add on top half the cream and spread it out so that the sponge is well covered.
- Sieve over some cocoa powder on top.
- Next carefully add on the remaining half of the sponge and try to line it up so its exactly on top of the base layer. Pour over the remaining coffee mixture and spread it around with a pastry brush so its well covered. Add the remaining cream so you have a lovely generous cream layer, finish with a coating of cocoa powder and if you have any chcolate finely slice it and sprinkle it over the top!
The Happy Pear Podcast
Adam Guthrie, a distinguished plant-based chef and health advocate, shares his incredible journey on this latest episode.
Episode 144
Adam’s life took a dramatic turn when he embraced a plant-based lifestyle that not only saved his life but also became the cornerstone of his mission to help others achieve wellness. With a personal transformation story that’s both inspiring and compelling, Adam’s experience navigating the world of plant-based cuisine is truly remarkable. He channels his expertise into empowering individuals to shed weight and reclaim their health through tailored courses and rejuvenating retreats.
In this episode we dive into a captivating conversation with Adam Guthrie. Discover the pivotal moments that led him to adopt a plant-based lifestyle, learning how this choice became the catalyst for his personal and professional transformation. Through this episode, explore how Adam transitioned from a life-changing health experience to becoming a leading figure in the realm of plant-based culinary arts. His dedication to guiding others in embracing a healthier lifestyle through his courses and retreats is both insightful and inspirational.
Prepare to be inspired and motivated to embark on your own path towards a healthier, plant-powered life.
Lots of Love,
Dave & Steve
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Chocolate, coffee caramel 3 tiered cake
Takes 59 minutes
Serves 16
Ingredients
Chocolate sponge
- 300 g self raising flour
- 250 g sugar
- 70 g cacao powder
- 1 tsp baking powder
- ¼ tsp baking soda
- 300 ml strong black coffee
- 100 g vegetable oil
- 1 tsp vanilla essence
- 100 g coconut yoghurt
Caramel sauce
- 200 g sugar
- 50 g plant based butter
- 100 ml coconut cream the fat from 1 tin of coconut milk
Buttercream
- 300 g vegan block butter
- 580 g icing sugar
- 4 tbsp cocoa powder
- 2 tbsp ground coffee powder
- 2 tbsp plant milk
Instructions
- Method;
- Preheat oven to 180 C degrees fan
- Grease and line 3 x 20cm (or 8 inch) springform cake tins with baking parchment on the base.
- In a large mixing bowl, Sieve in all the dry ingredients, the flour, sugar, cacao powder, baking powder and baking soda and mix well. Make a well in the centre.
- In a jug mix the coffee, coconut yoghurt, vegetable oil, and the vanilla essence.
- Add the wet ingredients to the dry ingredients and mix well until they just come together into a nice smooth uniform batter using a spatula.
- Split the mixture between the three lined cake tins and smooth it so it’s level on top. Place in the preheated oven for 20-26 minutes rotating half-way through cooking time to ensure they cook evenly. To check if cooked by placing a skewer in the centre, it should come out clean, if not put back in the oven and cook a little longer until the skewer comes out clean and dry. Remove cakes from the oven and set aside on a rack to cool fully.
- While the cakes are cooling, prepare the butter cream and caramel.
- For the Chocolate buttercream – Add the vegan butter to a large bowl and using an electric whisk or fork cream the butter, sift in the icing sugar and the cacao powder, coffee and 2 tbsp of plant milk. Using a fork or whisk, bring it all together. Alternatively you can use an electric mixer or stand mixer but a fork will also work fine too!
- To make the caramel, add the caster sugar to a medium sized saucepan, along with 3 tbsp of water, give it a mix till it comes together and looks a little like a syrup. Put on a high heat and do not stir it again, leave to cook for approx 5-6 mins until the edges start to go lightly golden. Cut 50g of plant based butter into 6 cubes and carefully add them in, next add in the 100g of coconut cream. Turn the caramel off the heat and use a whisk to bring it together to a smooth silky golden caramel.
- Once the 3 cakes have cooled, use a serrated knife to level the 3 cakes
- To assemble the cake, choose the base and add 2 tbsp of butter cream to a flat plate or cake board and spread it out and add the base layer, add ⅓ of the buttercream to the top of this base cake, gently spreading evenly using a spatula to the edge.
- Add a generous drizzle of caramel on top of the butter cream, ensuring not to go over the edges and gently place the second cake on top, pressing it down lightly so the filling just comes to the edge. Then add another ⅓ of the butter cream to the top of the cake, again working your way from the centre, spreading the butter cream to the edge. Add a good drizzle of caramel on top of this butter cream and add the final cake on top, followed by the remaining butter cream and finish by carefully drizzling some caramel over the top (not too much but enough to create some lovely droplets. Keep any remaining caramel to serve.
- Slice into big door stopper slices and enjoy!
Golden Cauliflower florets with almond cream and pomegranate jus
Takes 30 minutes
Serves 4
Ingredients
- 1 cauliflower
- 1 tsp ground turmeric
- 1 tbsp oil
Almond cream
- 500 ml natural soy yoghurt
- 5 tbsp almond butter
- Juice of 1/2 Lemon
- Pinch of salt
Pomegranate quick jus
- 1 pomegranate
- 1 tbsp maple syrup
- 2 tbsp tararmi/ soy sauce
- 1/2 tsp chilli powder optional
To serve
- 1 pomegranate
- 15 g fresh coriander
- Crackers or toasted sourdough
Instructions
- Preheat oven to 200 degrees C
- Fill and boil the kettle. Cut the cauliflower into bite size florets while keeping some of the smaller leaves and add to a medium sauce pan and cover with just boiled water. Add a generous pinch of salt and the tsp of turmeric powder and mix and bring to a boil, reduce to a simmer and leave to cook for 8 mins. Drain and add to a baking tray along with a generous pinch of salt and 1 tbsp of oil and mix well. Bake for 10-14 mins until it starts to charr around the edges. Take out and set aside.
- For the pomegranate jus cut the pomegranate in half and place over a medium sized bowl and squeeze all the juice you can out of it including the seeds and pulp. Add to a small saucepan along with the tamari/ soy sauce, maple syrup and chilli powder and bring it to a boil, reduce to a simmer while stirring continuously and allow it to reduce for 4-5 mins. Pour through a sieve into a bowl to remove the seeds. It should be the texture of a nice syrup or a pomegranate molasses and have a real strong taste.
- For the almond cream add the yoghurt to a bowl along with the almond butter, lemon juice and salt and mix until it comes together into a nice cream. Taste and adjust the seasoning to your liking.
- Shook the seeds from the last remaining pomegranate and finely dice the coriander. Toast any bread.
- To plate up on a large plate pour on the almond cream and spread it out towards the edge of the plate leaving some room in the middle. Add in the roasted cauliflower, drizzle over the full pomegranate jus, sprinkle over some pomegranate seeds and the diced coriander.
- Enjoy!
The Happy Pear Podcast
We are thrilled to welcome back one of our favorite guests, Dr. Melanie Joy. Dr. Melanie Joy is a renowned psychologist and author, known for her groundbreaking work in the fields of relational literacy and the study of carnism.
Episode 143
Dr. Melanie Joy is a distinguished psychologist with a wealth of expertise in the domains of communication, relationships, and activism. Her insights have been transformative and enlightening, making her a sought-after authority on these subjects.
We had the privilege of recording in person with Dr. Melanie Joy. Together, we delved into the concept of relational literacy and how it plays a pivotal role in effective communication, not only on a personal level within your own relationships but also on a global scale within the realms of politics and activism. Dr. Mel has formulated a groundbreaking approach that dissects the components of relational literacy, offering you the keys to improved interpersonal connections and societal change.
We also explore the intriguing topic of carnism—what it is and how Dr. Melanie Joy first encountered it in her work. This discussion sheds light on the hidden mechanisms that underlie our attitudes toward eating animals and the food industry.
This episode is a treasure trove of invaluable takeaways that are universally applicable. Whether you’re seeking to enhance your work relationships, navigate your personal connections more effectively, or deepen your understanding of global issues, Dr. Melanie Joy’s insights offer a profound and practical guide.
Finally, don’t miss our discussion on Dr. Mel’s latest book, “How to End Injustice,” which we wholeheartedly recommend. Join us on this enlightening journey to unlock the power of relational literacy and gain a deeper understanding of the world we live in.
Lots of Love,
Dave & Steve
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Produced by Sean Cahill & Sara Fawsitt
Available now from all good podcast providers:
This Ginger and Sesame Noodles is a beautiful way to get anyone to eat more greens. Here we use boiling sesame oil to “cook” our base flavours resulting in an incredibly tasty meal! First time we made this Ned my 6 year old and I, ate it for breakfast! Literally ready in 10 minutes and really packed with flavour!
Sesame Ginger Noodles in 10 mins
Takes 10 minutes
Serves
Ingredients
- 200 g Rice noodles
- 2 tbsp seasme oil
- 1 tbsp maple syrup
- 2 tbsp Tamari
- 2 cloves garlic finely chopped
- 1 thumbsized piece ginger finely chopped
- 1 tsp chilli flakes
- pinch salt
- 100 g kale finely chopped
- handful coriander stalks finely chopped
- 1/2 red chilli
Instructions
- Cook noodles according to instructions and drain, reserving 4 tbsp of the noodle water water.
- Finely diced the ginger, garlic, scallion, coriander stalk and put into a heat proof bowl. Remove the stalk from the kale and finely dice it.
- In a small saucepan or small frying pan add the 4 tbsp of noodle water to the oil and tamari and allow to cook for a further min until its boiling hot.
- Carefully pour over the oil, tamari and pasta water onto the finely diced veg and leave to cook for 2 mins.Add in the cooked noodles and enjoy!
Super vibrant and full of flavour, these Mexican-inspired tacos are phenomenal, beautiful to look at, and equally delicious. We served them with pickled cabbage and a lacto-fermented chilli sauce to enhance the natural probiotics for better gut health. For a more authentic experience, you can make your own corn tacos – it takes longer but is fun and gives an amazing flavour.
Mexican style corn tacos with chimichurri and a “meaty” black bean salsa
Takes 40 minutes
Serves 4
Ingredients
- 2 tbsp miso paste
- 1 tbsp maple syrup
- 1 tsp red wine vinegar
- 1 tsp smoked paprika
- 1/2 tsp chilli powder
- 1 tbsp oil
- 150 g tempeh
Chimchurri sauce
- 1/2 red chilli
- 1 clove garlic
- 10 g fresh coriander
- 5 g fresh flat parsley
- 40 ml red wine vinegar
- 60 ml olive oil
- generous pics of salt
Black bean salsa
- 250g tin black bean
- 150g tin sweet corn
- 2 tomatoes
- 1 acovado
- 1 lime
- pinch of salt
To serve
- 8 corn tacos
- Pickled red cabbage (sauerkraut)
- chilli sauce
Instructions
- Preheat the oven to 200°C (fan-assisted)
- Prepare the tempeh: Cut the tempeh into thin, long blocks about 1 cm thick. In a bowl, mix together the miso paste, smoked paprika, chilli powder, maple syrup, and red wine vinegar until smooth. Place the tempeh on a baking tray and brush one side with the paste, ensuring it's well covered. Spray with oil to help it caramelise. Bake for 8 minutes, then take it out, turn the tempeh, and brush the other side with the paste. Spray with oil again and bake for another 5 minutes. If there’s any remaining paste, brush it on and bake for a few more minutes until the tempeh looks dry on the outside. Leave to cool before slicing.
- Make the chimichurri: Finely chop the flat-leaf parsley, coriander, and red chilli. Peel and finely dice the garlic. Combine everything in a bowl with the salt, red wine vinegar, and olive oil. Mix well, taste, and adjust seasoning if needed. Set aside.
- Prepare the salsa: Cut the avocado, remove the skin and discard the stone. Dice the avocado and place it in a bowl with a pinch of salt and the lime juice. Mash with a fork until combined. Finely dice the tomatoes and add them to the avocado. Drain and rinse the black beans and sweetcorn, letting them dry briefly before adding them to the avocado and tomato mixture. Mix well and adjust the seasoning with more salt or lime juice to taste.
- Slice the tempeh: Once cooled, slice the baked tempeh into thin strips.
- Assemble the tacos: Add a generous spoonful of the black bean salsa to each taco, followed by about 6 slices of tempeh. Drizzle generously with the chimichurri sauce, and top with pickled cabbage and chilli sauce for extra flavour. Repeat with the remaining tacos until all fillings are used.
- Enjoy!
This is such a pretty, beautiful cake and surprisingly easy to make. The combination of chocolate and hazelnut is a delightful match. We added almond essence for a subtle flavour, but if you prefer not to include it, feel free to leave it out.
Chocolate Hazelnut loaf cake
Takes 1 hour
Serves 8
Ingredients
- 150 g self raising flour
- 100 g hazelnuts
- 150 g caster sugar
- 120 ml non dairy milk
- 120 g plant based butter
- 2 tbsp ground flax seeds
- pinch salt
- 1/2 tsp almond extract
Chocolate Coating
- 200 g dark chocolate
- 80 g plant based butter
- 50 g hazelnuts for garnish
Instructions
- Preheat the oven to 170°C (fan-assisted).
- Make the flax egg: Add the ground flax seeds to a bowl with 6 tbsp of water. Mix well and leave to sit for a few minutes to thicken. This will act as a binding agent for the cake.
- Toast the hazelnuts: Spread the 150g of hazelnuts on a baking tray and roast in the preheated oven for 15 minutes until golden. Remove from the oven, place the hazelnuts in a clean tea towel, and rub them together to remove the skins. Set aside ⅔ of the skinned hazelnuts and grind them in a food processor until they reach a coarse flour-like consistency.
- Melt the butter: In a saucepan over medium heat, melt the plant-based butter. Remove from the heat once melted.
- Combine the dry ingredients: In a large bowl, mix the self-raising flour, ground hazelnut flour, caster sugar, and a pinch of salt.
- Combine the wet ingredients: To the melted butter, add the flax egg, almond extract (if using), and non-dairy milk. Mix well until smooth.
- Mix wet and dry ingredients: Pour the wet mixture into the dry ingredients and stir until well combined.
- Prepare the tin: Line a 1lb loaf tin with baking parchment and pour the batter into the tin, smoothing the top.
- Bake: Place the tin in the preheated oven and bake for 45-50 minutes, or until a skewer inserted into the centre comes out clean. Leave the cake to cool completely in the tin.
- Prepare the chocolate coating: Cube the butter and chop the dark chocolate into small pieces. Add both to a saucepan and heat over medium heat, stirring constantly until melted and smooth.
- Coat the cake: Once the cake has cooled, carefully pour the melted chocolate mixture over the top, ensuring the cake is fully coated.
- Garnish: Cut the remaining toasted hazelnuts in half and press them gently into the chocolate coating around the cake. Sprinkle any leftover hazelnut crumbs on top for added texture.
- Serve: Slice and enjoy this beautiful chocolate hazelnut loaf!
The Happy Pear Podcast
Welcome back Dr. Alan Desmond, a Consultant Gastroenterologist, a friend, a collaborator and a true pioneer in the realm of gut health. With extensive experience and dedication to the field, he has become a respected authority on the gut microbiome. Dr. Al is on a mission to empower individuals to take control of their health by understanding the crucial role that the gut plays in our overall well-being.
Episode 142
He explains why your gut microbiome is essential to your health both physically and mentally.The discussion covers practical tips and strategies for nurturing a thriving gut microbiome. Listeners gain insights into the importance of a balanced diet that incorporates fiber-rich foods and pre & probiotics.
And what’s more, we have partnered with Dr. Al to create an exclusive online course known as “The Gut Health Revolution.” This transformative course guides participants on a journey to better gut health, offering expert insights and practical tools for a healthier, happier life. Those who join the course also get access to our membership with hours of food, movement, and mindfulness content.
Don’t miss this captivating episode, find out more about your gut and how you can take control of your well-being.
Lots of Love,
Dave & Steve
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Produced by Sean Cahill & Sara Fawsitt
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One of the keys to gut health is to focus on diversity and to try to eat over 30 different types of plant based foods per week. This dish is packed full of plant diversity bringing a plant score of 17 meaning there are 17 different plants in this dish. Serve with your favourite grain and some pickle for a beautiful meal
Chickpea, chard and coriander curry!
Takes 15 minutes
Serves 4
Ingredients
- 2 tins chickpeas
- 1 onion
- 1/2 thumb size piece of ginger
- 2 cloves garlic
- 1 tsp cumin seeds
- 1 tbsp ground coriander
- 1 tbsp ground turmeric
- 2 tbsp curry powder
- 1/2 tsp ground black pepper
- 1/2 red chilli
- 1 bunch rainbow chard 100g
- handfu; baby spinach
- handful fresh coriander
- handful fresh fennel fronds if available
- 1 tin chopped tomatoes
- 1 tin coconut mik
- 2 tbsp tamari
- pinch of salt
Instructions
- Peel and finely dice the onion, ginger and garlic.Finely slice the stalks of the rainbow chard and roughly chop the leaves.Finely dice the coriander and the fennel fronds.
- Heat a wide bottomed pan on high heat, once hot add 1 tsp of oil and the onion and ginger, fry for 3-4 mins until the onions start to brown.
- Next turn the heat down to medium and add the cumin seeds and the rest of the spices followed by the garlic and fry for another 2 mins mixing regularly.
- Drain and rinse the chickpeas and add to the pan along with the beautiful coloured chard stalks, the chopped tomatoes, coconut milk, and tamari and bring to a boil stirring regularly.
- Reduce to a simmer and season with salt and pepper and juice of the lime. Finish the dish with the fresh coriander and fennel fronds.
- Serve with some pickled cabbage or red onion and your favourite grain for a delicious nourishing meal!
The Happy Pear Podcast
In this exciting episode, we sit down with Professor Tim Spector, a distinguished researcher and the director of the Twins UK study. He’s also a Scientific co-founder at ZOE and a leading figure in the world of genetics and epidemiology. Tim, who initially trained in rheumatology and epidemiology, has authored the enlightening book, “Food for Life,” which delves into the intricate relationship between nutrition and health.
Episode 141
Join us as we embark on a fascinating journey through the realms of the microbiome, calory counting, supplements, and the personalised approach to diet. Tim unveils the truth about supplements and why they might not be the magic pill/powder they’re often implied. We explore how every individual is unique and how that uniqueness demands a slightly different dietary approach. Tim’s groundbreaking platform, ZOE.com, is at the forefront of this revolution, helping us tailor our nutrition to our specific needs.
In this captivating conversation, we also discuss the benefits of a predominantly whole-food plant-based diet. Discover why this approach could be the key to a healthier and happier life. We unravel the mysteries of our gut, the role of diversity in our diet, and how small changes can lead to big results in our overall well-being.
So, whether you’re a health enthusiast or just curious about how you can better fuel your body, this episode is packed with insights and practical tips that can help you make informed choices about your diet and nutrition.
Lots of Love,
Dave & Steve
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Produced by Sean Cahill & Sara Fawsitt
Available now from all good podcast providers:
We highly recommend giving these a try—they’re truly worth it! If you can’t find canned pumpkin, simply bake your own pumpkin, butternut squash, or sweet potato at 200ºC/400ºF/gas mark 6 for about 30 minutes. Remove the flesh from the skin and use that in place of canned pumpkin.
Pumpkin Spiced Latte Pancakes
Takes
Serves 3
Ingredients
- 175 g self raising flour
- 1/2 tsp salt
- 3 tbsp pumpkin puree
- 1 tbsp vanilla extract
- 2 tbsp maple syrup (or liquid sweetener)
- 1 tsp ground cinnamon
- 1 tsp ground ginger
- 1/2 tsp ground cardamom
- 1/2 tsp allspice
- 275 ml rice milk
- 1 tbsp finely ground coffee (optional but recommended)
Instructions
- Put all your ingredients in a blender and blend until smooth.
- Place a non-stick frying pan on high heat. Spray a small amount of oil onto the pan to prevent sticking. Once the oil heats up, reduce the heat to medium.
- Pour enough batter to lightly cover the surface of your pan (approximately 5 tablespoons for a large pancake or 2-3 tablespoons for smaller ones). Move the pan around to spread the batter evenly and make the pancake thin.
- Once bubbles start to form around the edges and middle, it’s time to flip the pancake over. Cook on the other side until browned. It’s done when both sides are golden.
- Repeat the process until all your pancakes are cooked. Once done, serve and enjoy!
Serving Suggestions:
- Maple syrup, banana, fresh berries, almond butter, coconut yogurt, fresh mango, passion fruit, cacao nibs, bee pollen, or goji berries.
The focus of this dish is to create a stew with a variety of plants to promote gut health while staying true to its traditional roots. We’ve included over 15 different plants! White miso, though not traditionally used, mimics parmesan rind, adding a deep umami note. This hearty, delicious stew is best served with toasted sourdough.
Ribollita tuscan white bean stew
Takes 30 minutes
Serves 4
Ingredients
- 1 tbsp olive oil
- 2 shallots / 1 medium onion
- 1 carrot
- 3 celery stalks
- 1 bulb fennel
- 3 cloves garlic
- 4 medium sized tomatoes / 1 can of chopped tomatoes (400g)
- 100 g dinosaur kaale
- 700 ml veggie stock
- 400 g 1 tin of cannellini beans
- 400 g 1 tin of butter beans
- 1 tbsp white miso instead of parmesan rind
- 1 tsp salt
- 1/2 tsp ground back pepper
To serve
- 5 g Flat Parsley
- 3 sprigs of thyme
- Some bread to serve
Instructions
- Peel and finely dice the shallots/onion and garlic. Dice the carrot and celery into ½ cm – 1 cm pieces. Finely dice the fennel. Roughly chop the tomatoes.
- Remove the kale from the centre stem and roughly chop.
- Heat a large saucepan over high heat and add olive oil. Once hot, add the diced shallots/onion and fry for 3-4 minutes, stirring regularly. Add the carrot, celery, fennel, and garlic, along with ½ tsp of salt. Cook for 1 minute, stirring occasionally.
- Add 50 ml of the veggie stock, cover with a lid, and allow the vegetables to steam for 5 minutes.
- Remove the lid, give the mixture a good stir, then add the drained and rinsed beans, chopped tomatoes, kale, remaining veggie stock, miso, ½ tsp black pepper, and 1 tsp salt. Take the thyme leaves from the sprigs and add them to the pot. Bring to a boil, then reduce the heat to a simmer.
- Roughly chop the flat parsley and add it to the pot just before serving.
- Taste and adjust the seasoning to your liking.
- Serve with toasted sourdough for a hearty, delicious meal!
We’ve played around with making our own plant based butter many times but never quite got it right, using shea butter, cacao butter but it never just seemed to be right. Recently I saw a video online and thought I’m going to try this. Miso in butter might sound crazy but it really works. Lecithin is an emulsifier that binds the milk and the coconut oil together to form that wonderful creamy taste. It melts like butter and tastes like butter!
Vegan Butter
Takes 10 minutes
Serves 400
Ingredients
- 150 ml plant milk Happy Pear Oat Milk
- 200 ml coconut oil (odourless so there is no coconut flavour)
- 1 tbsp white miso
- 2 tbsp lecithin (we used soy)
- 1 juice lemon
- 1/2 tsp salt
Instructions
- Melt the Coconut Oil: Place the coconut oil in a saucepan. Heat the saucepan on high until the coconut oil is fully melted.
- Blend the Ingredients: Into a blender, add the melted coconut oil, 150ml plant milk, 1 tbsp white miso paste, 2 tbsp lecithin, juice of 1 lemon, and 3/4 tsp salt. Blend the mixture until it becomes super smooth, ensuring the lecithin is fully incorporated.
- Pour and Set: Once the mixture is blended and smooth, pour it into a large bowl, or divide it into a few smaller butter bowls. Place the mixture into the refrigerator and leave to set overnight.
- Enjoy Your Vegan Butter: After the butter has set overnight, remove it from the fridge. The butter is now ready to use. Spread it on your favourite dishes and enjoy the buttery taste!
Corn is a staple in Mexico, often referred to as “Elote.” In this recipe, we roast the corn until golden and slightly crispy to bring out a charred note. This soup is super easy to make and looks like liquid sunshine! The key is serving it with delicious toppings that make it exceptional.
Mexican Street Corn Soup
Takes 45 minutes
Serves 6
Ingredients
- 1 tbsp oil
- 600 g sweet corn (from tin)
- 1 onion
- 350 g potato
- 2 cloves garlic
- 900 ml veg stock
- 1/2 lime juice
- 1 green chilli
- 1 tsp smoked paprika
- 1 tbsp ground cumin
- 100 g cashew nuts
- 600 ml water
- salt and pepper to taste
Garnish
- Coconut or soy yogurt (natural flavour)
- 1 red chilli diced
- Small handful of fresh coriander
- Lime wedges
- Pickled red onion
- Toasted bread
Instructions
- Preheat the oven to 250°C.
- Drain the sweet corn and allow it to dry. Divide the corn between two baking trays and bake for 15-20 minutes until lightly golden. Set aside 50g (approximately 4 tbsp) for garnish.
- Peel and finely dice the onion and garlic. Finely chop the chilli and cut the potato into small pieces. Boil the kettle and, once boiled, cover the cashew nuts in boiling water and leave to soak for 10 minutes.
- Heat a large saucepan over high heat and add the oil. Once hot, add the onion and fry for 4-5 minutes until it begins to turn golden. Add the garlic, chilli, potato, 2 tbsp of vegetable stock, and a pinch of salt. Mix well, cover with a lid, and leave to sweat for 5 minutes.
- Remove the lid and give the mixture a good stir.
- Drain and rinse the cashew nuts, then add them to the saucepan along with the spices. Mix well and cook for 2-3 minutes. Add the vegetable stock, baked corn, and water, then bring to a boil. Reduce to a simmer and cook for 10 minutes, stirring occasionally.
- Using a stick blender or immersion blender, blend until smooth. If it’s too thick, add a little more water until you achieve the desired consistency. Taste and adjust the seasoning with salt, pepper, and the lime juice.
- Once you’re happy with the seasoning, divide the soup between 4 bowls. Garnish with the charred corn, pickled red onion, yogurt, chilli slices, and lime wedges. Serve with toasted bread and enjoy!
The Happy Pear Podcast
Join us for a delectable journey into the world of chocolate as we delve deep into the fascinating nuances of taste, flavor, and the art of chocolate making with our special guest, Spencer Hyman. As the co-founder of Cocoa Runners.com, Spencer is a true chocolate connoisseur and an expert in the field.
Episode 140
Spencer Hyman is a renowned super taster, co-founder of Cocoa Runners.com, and a passionate advocate for high-quality, ethically sourced chocolate. With a background in media and technology, Spencer embarked on an unexpected journey into the world of fine chocolate, driven by a deep curiosity and an unwavering commitment to explore the world of flavours.
An episode to sit back with a rich bar of chocolate and lean into the art of what it is to taste!
Lots of Love,
Dave & Steve
Episode Sponsors & Discount Codes:
Instant Brands: Instant Brands new Instant Pot Duo Plus Whisper Quiet is out! And our listeners are currently getting £30 off! Simply follow this link to avail of the offer and select ‘Apply £30 voucher’:
Vivobarefoot Footwear. Vivobarefoot Footwear have given our listeners an exclusive 15% discount when you enter the code HAPPYPEAR15
Genuinely these are the only shoes you will see Dave & Steve wearing!
Produced by Sean Cahill & Sara Fawsitt
Available now from all good podcast providers:
A tostada is where a tortilla is toasted to form the base of a dish and similar fillings can be used to a burrito or taco. Here we make 3 components to make a truly delicious meal, we make refried beans, a charred pineapple salsa and some smoked oyster mushrooms. The tortillas in some cases are deep fried however here we toast them in the oven for a lower fat version.
Epic Tostadas with smoky mushrooms and charred pineapple salsa
Takes 25 minutes
Serves 4
Ingredients
- 1 pack tortilla wraps
Refried beans
- 400 g kidney beans
- 1/2 red onion
- 2 cloves garlic
- 1 tsp ground cumin
- 1/2 tsp cumin seeds
- 1 tsp ground black pepper
- 1 tsp ground coriander
- 1/2 tsp ground chilli powder
- 150 ml water
- 1 lime juice
- 2 tbsp Tamari
- 1 avocado
Charred Pineapple Salsa
- 1 pineapple
- 12 cherry tomatoes
- 1/2 red onion
- 10 g fresh coriander
- 1 green chilli
- 1/2 tsp salt
Smokey mushrooms
- 250 g Oyster Mushrooms
- 3 tbsp tamari
- 1 tsp smoked paprika
To serve
- Avocado slices, Coconut yogurt, Pickled red onions, Coriander
Instructions
- Preheat the oven to 180 degrees. Add the tortillas to the oven so they are well spread out and bake for approx 5 mins each side until they go lightly golden and go crispy. Take out and set aside.
- For the refried beans, peel and dice the red onion and garlic. Drain and rinse the beans, heat a frying pan over a high heat and add 1 tsp of oil along with the diced onion and fry for 4 mins until it starts to golden around the edges, add in the garlic and the spices and cook for 1 minute stirring constantly. Add in 50ml of water and the drained beans and mix well and cook for 2-3 mins. Use the back of a wooden spoon to start to mash the beans. Add in the tamari and juice of 1 lime.. Mash the beans until it forms a paste-like texture. Add more water if it looks dry. You want the texture to be spreadable but not too thin and not too thick. Season with salt and black pepper to taste, It should have a strong base flavour.
- For the pineapple salsa, heat a griddle pan or clean frying pan on high heat. Peel and core the pineapple and cut the flesh into long fingers. Add them to the hot griddle pan or frying pan ensuring each piece is touching the bottom of the pan. Fry until it starts to char and turn and repeat on the other side. Remove from the heat and cut into small pieces approx 1 cm cubed. If there is any pineapple juice or residue left in the pan add 1-2 tbsp of water to deglaze the pan and cook off this residue until it reaches a light sauce like consistency and pour into a glass. Peel and finely dice the ½ red onion, finely dice the coriander, cut the cherry tomatoes into quarters and add to the pineapple and mix well. Season with a generous pinch of salt and pour over any of the pineapple deglaze juice (if you have any) and set aside.
- For the mushrooms; shred the mushrooms into long strips. Heat a clean frying pan on high heat and once hot add a single layer of mushrooms and ½ tsp of smoked paprika and mix well. Fry on hot heat for 1 minute and then use a clean saucepan that fits inside the frying pan to compress the mushrooms. This will encourage more charring and a more “meaty” texture as more of the water inside the mushrooms is forced to evaporate. Cook for 2 mins with the saucepan on top, then remove and turn the mushrooms and repeat for another 2 mins. Remove the saucepan and add in 1.5 tbsp of tamari and mix well. Taste the mushrooms they should taste like flavour bombs! Set these mushrooms aside and repeat with the remaining mushrooms if there are any left.
- Cut the avocado in half, remove the stone and the flesh and cut the flesh into thin strips.
- To bring together; Take the crispy tortillas or a tostada and add a generous layer of refried beans on the base, some avocado slices on top, followed by a good dollop of the pineapple salsa and top it off with some of the smoky mushrooms on top. Finish with a splash of some coconut yogurt and pickled red onions on top for a beautiful meal!
Marry Me Chickpeas
Legend has it that this creamy Italian dish is so irresistibly tasty, it makes you want to tie the knot. We’re recreating it with chickpeas and adding the goodness of our farm-fresh seasonal purple broccoli, leeks, and kale. It’s a quick, hearty meal, you can use plant based cream or natural yoghurt for a lower fat version.
Marry Me Chickpeas
Takes 30 minutes
Serves 4
Ingredients
- 2 tbsp olive oil
- 3 cloves garlic
- 1 handful sun-dried tomatoes (not in oil)
- 800 g tinned Chickpeas
- 3 tbsp dried oregano
- 1 red chili (optional)
- 1 pinch salt (to taste)
- 50 g kale
- 50 g seasonal greens (we used purple broccoli)
- 1 handful herbs to serve (we used flat parsley)
- 350 ml vegan cream or natural yoghurt
- 1 half Juice of half a lemon
- 4 slices sourdough to serve
Instructions
Instructions:
- Peel and finely dice the garlic. Roughly chop the sun-dried tomatoes.
- Roughly chop the kale and seasonal greens. Drain and rinse the chickpeas. Finely dice the chilli.
- Heat a non-stick pan on high heat. Once hot, add 2 tbsp of oil along with the garlic, sun-dried tomatoes and cook for 1-2 minutes, stirring occasionally.
- Add the drained chickpeas, chilli and dried oregano along with a generous pinch of salt and cook for 2-3 minutes, stirring occasionally.
- Add the kale and seasoned greens along with 4 tbsp of water. Put the lid on the pan and leave to steam for 4 minutes.
- Remove the lid and add a pinch of salt along with the cream / yoghurt and stir through. Add the juice of half a lemon to taste. If using yoghurt, you probably won't need lemon as yoghurt has its own acidity but if using cream, add the lemon juice to cut through the richness.
- Add some herbs of choice, traditionally basil is used but use what you have and like.
- Season to your taste by adding more salt, ground black pepper and lemon juice.
- Toast the sourdough and serve together for a lovely comforting, hearty meal!
This is phenomenally tasty and so worth the effort!
Chocolate mole style chilli
Takes
Serves
Ingredients
Miso Mushroom gravy;
- 150 g oyster mushrooms or mushrooms of choice
- 2 Tbsp oil
- 1 medium onion
- 400 ml veg stock
- 150 red wine
- 2 Tbsp miso
- 1 tsp garlic powder
- Pinch of black pepper
- 2 Tbsp of cornstarch or regular flour
Chocolate chilli
- 1 medium onions
- 3 cloves garlic
- 1 tbsp cumin seeds
- 2 tbsp ground cumin
- 1 tbsp ground coriander
- 1 cinnamon stick
- 1 tsp smoked paprika
- ½ tsp black pepper
- 2 tbsp chopped tomatoes
- 50 g of dark chocolate approx 70% cocoa solids
Veg and beans
- 2 aubergine
- 1 red pepper
- 1 yellow pepper
- Fresh coriander to serve
- 1 tin black beans 250g net weight
- 1 tin kidney beans 250g net weight
Pickled red onions
- 1 red onion
- 50 ml vinegar
- 50 ml water
- Pinch salt
To serve:
- Fresh coriander 20g
- 1 tub of soy yogurt
Instructions
- Preheat the oven to 200 degrees c
- First chop the peppers and aubergine into bite size pieces and divide between 2 baking trays and coat with 1 tbsp of oil and a generous pinch of salt. Mix well and bake for 20-25 mins.
- For the pickled red onion, peel and finely slice the red onion into thin long stips. Add to a glass along with the salt, maple syrup, water and vinegar and mix well and leave to sit and pickle.
- While they are baking let’s make the mushroom gravy.
- Roughly chop the onion and cut the mushrooms into strips.
- Add 1 tbsp oil to a large frying pan on high heat, add the mushrooms, stir then spread into a single layer in the pan and flatten with the base of another clean pan or pot for a few minutes then remove and turn the mushrooms and repeat until the mushrooms get a nice caramelised brown colour add the 1 tbsp of tamari and pinch of black pepper and mix well ensuring to incorporate any bits stuck to the bottom of the pan. Repeat if you have any more mushrooms left.
- Remove mushrooms from the pan and set aside, now to get all the tasty brown mushroom bits left in the pan, deglaze the pan by adding the red wine to the pan, on a high heat, stir with a wooden spoon until the pieces are all mixed and the red wine is reduced. Pour off this sauce.
- Add 1 tbsp of oil to the same pan (which should have nothing in it) on a high heat. Once hot add the onion, reduce the heat to medium and cook for 5 minutes, stirring regularly, until they start to turn golden. Deglaze the pan with the stock, and then add the mushroom stock (from deglazing), miso, garlic powder, and black pepper. Bring to the boil, then reduce the heat to a gentle simmer whisk to ensure the miso has mixed through the sauce fully. Simmer for 3-4 minutes until it thickens, whisking occasionally. Now add your meaty mushrooms to the gravy. Taste and adjust the seasoning to your liking. Set this aside while we make our chocolate chilli.
- For the chocolate chilli
- Peel and finely dice the onions and garlic.
- Heat a large pot on high heat and once hot add in 1 tbsp of oil along with the onions and fry for 3-4 mins until they start to colour. Add in the chopped garlic and cumin seeds and cook for a further 2 mins. Add in the rest of the spices
When we were kids this was one of our Dad’s big dishes and the whole house would smell of wine which we thought was so strange and foreign! Originally a French beef stew braised in red wine garnished with shallots here we use a selection of mushrooms instead which really give a wonderful texture and depth of flavour.
Mushroom Bourguignon with Pumpkin
Takes 45 minutes
Serves 4
Ingredients
- 4 shallots
- 3 cloves garlic
- 400 g mixed mushrooms (we used portobello, chestnuts and oyster mushrooms)
- 3 celery sticks
- 1 carrot
- 10 g fresh thyme
- 2 bay leaves
- 500 ml red wine
- 2 tomatoes
- 400 g chopped tomatoes
- 2 tbsp tamari
- 1 tsp smoked paprika
- 500 g pumpkin
- 2 tbsp maple syrup
- 30 ml water
- 750 g potatoes
- 50 ml oat milk
- 2 tbsp oil
- 1 tsp salt
- 1/2 tsp pepper
Instructions
- Preheat the oven to 200 degrees celsius.
- Rip up the oyster mushrooms and slice the portabello mushrooms and quarter the chestnut mushrooms, we want a variety of texture here. Add them to a bowl along with the tamari, smoked paprika, 1 tbsp of oil, pinch of salt and a pinch of black pepper and mix well. Add to a baking tray and bake for 15 mins. Remove and leave to cool.
- While the mushrooms are in the oven peel and finely dice the shallots and garlic. Dice the carrot and celery into 1 cm cubes. Dice the tomato into small pieces.
- Carefully cut the pumpkin leaving the skin on ensuring to remove the seeds and innards. Add to a baking tray along with a pinch of salt and drizzle of oil. Bake for 20 minutes, until soft.
- Fill and boil the kettle and cut the potatoes into small pieces. Add to a large saucepan along with a generous pinch of salt. Cover with just boiled water and bring to a boil and reduce to a simmer until the potatoes are soft and well cooked. Drain them and mash along with 1 tsp of salt, pinch of black pepper, 50ml oat milk and 2 tbsp of oil until lovely and smooth and creamy.
- Heat a large casserole dish or saucepan with a lid on high heat. Once hot add 1 tbsp of oil along with the shallots and fry for 3-4 mins, add the garlic, carrot and celery along with a pinch of salt and 2 sprigs of thyme and the bay leaves. Put the lid on a leave to cook for 3-4 mins.
- Remove the lid and add in the red wine and deglaze the pan incorporating and the stuck bits to the sauce, stirring well.
- Add in the chopped tomatoes, mushrooms, baked pumpkin, maple syrup, 30ml of water. Bring to a boil and reduce to a simmer.
- Taste and adjust the seasoning to your liking. Serve with a big dollop of mash and some bourguignon on top.
The Happy Pear Podcast
Our first LIVE podcast! After all the global hype our seaside town Greystones, has been getting post the introduction of the mobile phone ban in primary schools, we decided to speak to the people behind it and learn more.
Episode 139
Meet Rachel Harper, St. Patrick’s National School Principle, Andrea Splendori, Podcast Host and front runner behind the initiative, and finally Joshua Barrington, Temple Carrig’s School Chaplain.
This is a fascinating conversation that goes far deeper than what you expect, from how and why the initiative ‘It Takes A Village’ started, to school kids being ‘catfished’, porn and teenages, bullying, anxiety, addiction, FOMO and a reflection on us as adults and our own screen usage.
There are so many practical takeaways from this episode, Greystones is just an example, the Initiative plans to take the framework global so that every town can learn the steps to support their youth and older in this technology fast paced and growing world.
Technology is amazing, when used appropriately. We need to learn how to respect it, and be tech literate in order to protect ourselves and our precious youth.
Lots of Love,
Dave & Steve
Episode Sponsors & Discount Codes:
Instant Brands: Instant Brands new Instant Pot Duo Plus Whisper Quiet is out! And our listeners are currently getting £30 off! Simply follow this link to avail of the offer and select ‘Apply £30 voucher’:
Produced by Sean Cahill & Sara Fawsitt
Available now from all good podcast providers:
This is a super tasty and really easy wholesome one pot red lentil dahl. It is as tasty as it is wholesome. I often make this dish as I’m making my kids lunch boxes in the morning and set it to come on at 5pm so that when I come home at 6pm dinner is ready! That is the joy of an instant pot!!! If you’re interested in getting one, click here for £30 off – both uk and Ireland!
Spinach and Chickpea Dahl
Takes
Serves 4
Ingredients
- 400 g red lentils
- 2 carrots
- 1 onion
- 3 cloves garlic
- 1 courgette
- 1 tsp salt
- 1.25 litre veg stock
- 400 g chickpeas
- 2 tbsp tamari
- 6 cherry tomatoes
- 2 tbsp curry powder
- 100 g baby spinach
- salt and pepper
Garnish choices
- kimchi, sauerkraut, chopped coriander, flaked almonds, avocado
Instructions
- Peel and finely chop the onion and garlic cloves. Finely chop the carrot and the courgette into rounds, half the cherry tomatoes and drain and rinse the tin of chickpeas.
- Add a few sprays of oil to the inner pot. Set your Instant pot to saute for 2 minutes. Add all the prepped veg to the pot along with a good pinch of salt and cook until the sauteing function is complete (we cook it while it is preheating also). Ensure to stir regularly during this so that your veg doesn’t stick to the bottom.
- Once the sauteing cycle is complete, add all the remaining ingredients less the baby spinach (and salt and pepper to taste). Ensure you have the steam release set to sealed.
- Select pressure cook for 10 minutes at high heat. Seal the lid and press start. Go enjoy doing something else for the 20 minutes or so while your instant pot is cooking you dinner!!Once it is finished cooking, open the steam release and allow all the pressure to leave fully.
- Open the lid and stir in the baby spinach. Taste and season with salt and pepper to your taste.Serve and garnish with any of the garnishes that you have or take your fancy!!
This is a super easy and decadent tart. As kids, we always thought these cakes looked so posh! As we’ve grown older, we’ve realised how incredibly delicious and simple they are to make!
Easy 5 ingredient Chocolate Ganache Tart
Takes 30 minutes
Serves 12
Ingredients
- 320 g Short crust pastry
- 350 g dark chocolate
- 250 g plant based cream (we used Flora plant based cream)
- 4 tbsp plant-based butter
- sea salt flakes (for garnish)
Instructions
- Preheat and Prepare:Preheat the oven to 200°C. If using frozen pastry, defrost it first according to package instructions. Roll out the pastry so it fits a 9-inch (23 cm) tart pan, making sure it comes up the sides and slightly over the top to prevent sinking during baking.
- Blind Bake the Pastry:Cover the pastry with baking parchment and fill it with dried beans. Blind bake for 10 minutes. Remove the paper and beans, then bake for a further 8 minutes, or until the pastry is lightly golden and firm. Remove from the oven and let it cool completely.
- Make the Chocolate Ganache:While the pastry cools, break the chocolate into small, chip-sized pieces and place in a heatproof bowl. In a saucepan, bring the plant-based cream and butter to a boil. Once boiling, pour the hot mixture over the chocolate and whisk until smooth and silky.
- Assemble the Tart:Pour the chocolate ganache into the cooled pastry shell and sprinkle with sea salt flakes. Transfer the tart to the fridge and let it cool.
- Slice and Serve:For smooth, clean slices, heat your knife by dipping it in hot water for about 20 seconds, then dry the blade. Clean the knife between each slice for a flawless finish.Garnish with chopped pistachios, freeze-dried raspberries, or grated chocolate for an extra touch of elegance.
Making your own chilli sauce is super easy and a really great way to use and preserve all your chillies. It makes a great gift and a wonderful condiment to add a kick to any dishes. We used thai chillies, habaneros and green chillies. We’re not so good with really spicy dishes so we roasted some carrots and blended them through to reduce the spiciness by bringing some sweetness and starch. You don’t have to do this but it’s a handy thing to do to reduce the heat if you’re like us!
Lacto Chilli Sauce
Takes 10 days
Serves 1
Ingredients
Fermented Chillies
- 500 g fresh assorted chillies
- 4 cloves garlic
- small thumb size ginger
- water
Hot sauce
- 320 ml chilli brine
- 7 tbsp maple syrup
- 7 tbsp apple cider vinegar
- 1 tsp salt
- 1/2 tsp ground pepper
- 75 g roasted carrot
- 1 tbsp tamari
Instructions
- Cut the green part off the chillis and cut them open leaving the seeds in place. Peel the garlic cloves.
- Weigh the combined weight of the chillis, garlic and ginger and multiply by 2% or .02, for example the combined weight is 560g x 2% = 11.2 so you will need to add 11.2 g to the chillies for lactic acid fermentation.
- Add them to a clean jar along with 11.2g of salt and submerge with water. Weigh down the chillies with a clean lid to ensure they stay underneath the water. Label and leave to ferment for 7-10 days in a warm environment away from direct sunlight.
- You will need to burb the chillies everyday which simply means you have to open the lid and let the natural occurring carbonation release so that it doesn't build up too much and then close the lid. Once fermentation is complete the water will have gone cloudy and it should have lots of bubbles.
- If using a carrot to dilute the heat, finely slice it, roast the carrot at 200 degrees for 45 mins until soft and melt in your mouth texture. Keep liquid and drain the fermented chilies and the garlic and ginger.
- Blend till super smooth alongside the veigar, syrup, tamari, salt and pepper. Finally pass through a sieve.
- Taste and adjust the final seasoning to your liking by adding more vinegar, syrup and salt.
- Using a funnel pour into your bottles This will last for many months in your fridge and makes a great present. Enjoy!
Start your day on the healthiest foot possible! Introducing our oat goats in the Instant Pot Pro Plus for such a delicious breakfast that couldn’t be better for you! We served ours with local fruit and a bit of yoghurt and granola!
We swear by our instant pots, so we approached them to be ambassadors!! If you’re interested in getting one, click here for £30 off – both uk and Ireland!
Oat Groats
Takes
Serves 4
Ingredients
- 350 g oat groats
- 500 ml oat milk
- pinch salt
- 1/2 tsp vanilla essence
- 2 apples stewed with 10 blackberries
- 75 ml water
- 1 star anise pod
- 1 cinnamon quill
Instructions
- Add the oat groats and oat milk, water salt and vanilla essence to the instapot duo plus whisper quiet and put it on the pressure cook function for 20 mins.
- While the oat groats are cooking cut up the apple and pear into small bite sized pieces and add to a sauce pan along wit the water, star anise pod and the cinnamon quill. Bring to a boil and reduce to a simmer
- Serve with coconut yogurt and some berries on top
The Happy Pear Podcast
Welcome! In this week’s episode, we sit down with Ian Machado Garry, a rising star in the world of mixed martial arts, hailing from Ireland. What sets Ian apart? He’s a plant-based athlete.
Episode 138
Ian Machado Garry’s story is nothing short of inspirational. Born and raised in Ireland, he’s not your typical MMA fighter. Ian shares his journey, from his early days on the mat to his transformation into a plant-based athlete. He proves that you can achieve strength and peak performance while following a plant-based diet.
But there’s more to Ian’s story than his fighting skills and dietary choices. In addition to his remarkable journey, we explore Ian’s discipline, his incredible recovery speed, and his ability to prove people wrong by succeeding. His tenacity and resilience are truly inspiring. Ian also shares a heartfelt story about taking time off when his child was born, highlighting the importance of balance in a high-pressure profession.
Whether you’re interested in sports, conscious living, sustainable nutrition, or mental well-being, this episode has something for everyone.
Lots of Love,
Dave & Steve
Episode Sponsors & Discount Codes:
Instant Brand: Instant Brands new Instant Pot Duo Plus Whisper Quiet is out! And our listeners are currently getting £30 off! Simply follow this link to avail of the offer and select ‘Apply £30 voucher’:
https://www.amazon.co.uk/Instant-Pot-112-3079-01-UK-Whisper-Quiet/dp/B0BYSZYRZH?th=1
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Produced by Sean Cahill & Sara Fawsitt
Available now from all good podcast providers:
This delicious meal features roasted aubergines with a creamy tahini sauce, spicy zhoug, and a chunky avocado salsa. Packed with flavours, this is a perfect plant-based dish that is sure to satisfy.
Creamy harissa aubergine with zhoug
Takes 45 minutes
Serves 2
Ingredients
- 2 aubergines (approx. 300g each)
- 3 red chillies
- 8 sun-dried tomatoes (30g)
- 40 g almonds
- 2 cloves of garlic
- 2 tbsp tamari/soy sauce
- 100 g cherry tomatoes
- 15 g fresh coriander
- 1 avocado
- 1/4 red onion
- 8 tbsp olive oil (plus extra for drizzling)
- 1.5 tsp salt (for chilli paste)
Zhoug
- 2 cloves of garlic
- 20 g fresh coriander
- 1 green chilli
- 1/2 tsp ground cardamom
- 1 tsp ground cumin
- 75 ml oil
- juice 1/2 lemon
- 1/2 tsp salt
- Pinch of black pepper
- Pinch of chilli flakes
Tahini cream
- 300 ml of soy yoghurt
- 4 tbsp tahini
- Juice of ½ lemon
- Pinch of salt
Instructions
- Preheat and Prepare the Aubergine:Preheat the oven to 220℃. Cut the aubergines in half lengthwise and score the flesh in a checkerboard pattern, being careful not to cut through the skin. Line a baking tray with parchment paper, sprinkle some salt on it to help crisp the skin, and place the aubergines cut-side up.
- Brush the Aubergine: In a small bowl, mix 4 tbsp of olive oil with 2 tbsp of tamari/soy sauce. Use a pastry brush to generously spread the oil and tamari mixture over the scored aubergine flesh, ensuring it gets into the cracks. Bake in the oven for 30 minutes.
- Prepare the Chillies and Almond Mixture:While the aubergines are roasting, cut the tops off the chillies and halve them lengthwise. Place them on a separate lined baking tray and bake for 10-15 minutes until they begin to char at the edges.
- Make the Harissa Paste: Soak the sun-dried tomatoes and almonds in boiling water for 10 minutes, then drain. In a food processor, combine the drained sun-dried tomatoes, almonds, roasted chillies, 2 cloves of garlic, 4 tbsp olive oil, 1.5 tsp salt, and 2 tbsp water. Blend until reasonably smooth, leaving some texture. Set aside.
- Finish the Aubergines: After 25 minutes of baking, remove the aubergines from the oven. Spread a generous layer of the harissa paste over each aubergine half and return them to the oven for another 10 minutes. Save any leftover paste for future use.
- Make the Avocado Salsa:Halve the avocado, remove the stone, and dice the flesh. Quarter the cherry tomatoes, finely chop the coriander, peel and finely dice the red onion. Combine in a mixing bowl with 1 tbsp of olive oil and a pinch of salt. Mix well.
- Prepare the Zhoug:Blend all the zhoug ingredients (garlic, coriander, green chilli, cardamom, cumin, oil, lemon juice, salt, pepper, and chilli flakes) until smooth. Taste and adjust seasoning if necessary.
- Make the Tahini Cream:In a small bowl, whisk together the soy yoghurt, tahini, lemon juice, and a pinch of salt until smooth. Adjust seasoning to taste.
- Assemble the Dish:Divide the tahini cream between two plates, spreading it out as a base. Drizzle the zhoug in small dots over the tahini cream for a beautiful presentation. Place the roasted aubergines on top and serve the avocado salsa on the side.
A super tasty and succulent dinner that will leave you looking for more! The flat breads to accompany this dish are easy to make. We replicate the tagine cooking method by simply stewing the veg down with the spices and rich tomato sauce with the lid on till it is super succulent. It freezes well and will last for 3 days in the fridge.
Moroccan Tagine and sesame flatbreads
Takes
Serves
Ingredients
Ingredients
- 1 onion
- 2 cloves garlic
- ½ red chilli
- 1 carrot
- 1 courgette
- 1 yellow pepper
- 1 sweet potato
- 1 tsp ground Cumin
- 1 tsp cumin seeds
- 1 tsp ground coriander
- 1 cinnamon quill or ½ tsp cinnamon
- ½ tsp smoked paprika
- ½ tsp ground black pepper
- 1 tin of chopped tomato or 1 big beef tomato
- 400 ml veg stock
- 1 tin of chickpea
- 75 g dried apricots
- 3 medjoul dates
- 2 tsp salt
- 2 tbsp tamari
Flat bread:
- 200 g Flour of choice
- 150 ml natural soy yogurt
- 1 tsp baking powder
- 1 tsp salt
- 3 tbsp sesame seeds
- Flour for dusting
Garnish:
- Fresh mint or parsley to serve 10g
- Sesame seeds
Instructions
Instructions
- Peel and finely chop the onion and garlic.
- Finely slice the chilli, carrot, the yellow pepper, the courgette and the sweet potato. Roughly chop the beef tomato if using.
- Drain and rinse the tin of chickpeas. Remove the stone from the dates and roughly chop along with the dried apricots.
- Put a casserole dish with a lid or big saucepan with lid on a high heat and add 1 tbsp oil or a couple of sprays of oil.
- Once hot add the onion, carrot and chilli and cook for 2-3 minutes stirring regularly.
- Add the garlic, yellow pepper, chopped dates and apricots and the sweet potato along with 1 tsp salt, add half of the veg stock and give it a good stir, put the heat down to medium and cover with a lid and leave to cook for
- 10 minutes stirring occasionally.
- Add your spices – ground cumin, cumin seeds, ground coriander, black pepper, smoked paprika and the cinnamon along with the tin of chopped tomatoes, the tamari, maple syrup, the rest of the veg stock, the chickpeas and mix it all well. Put the lid on and cook for a further 10 minutes.
- Flatbreads
- In a mixing bowl, add the flour, baking powder and salt and mix well.
- Add the yoghurt and mix well together till uniform in consistency.
- Continue to kneed your dough together for 5 minutes till you get a soft dough.
- Cut your dough into 4.
- Dust down your surface and roll out each dough separately till flat and thin.
- Put a large non stick pan on a high heat, once hot reduce heat to medium
- Add a sprinkle of sesame seeds and a 1 tbsp of oil to the pan along with one of the rolled out flat breads. Cook till it starts to golden, it may start to form air pockets. Turn and cook on the other side. Repeat with the remaining flat breads.
- Garnish your tagine with some dairy free yoghurt, a sprinkle of sesame seeds and some finely chopped mint or parsley leaves and enjoy with some of your flat breads!
The Happy Pear Podcast
In our second enlightening encounter with Light Watkins, we dive even deeper into the realms of mindfulness and self-discovery.
Episode 137
This time, it’s a face-to-face conversation filled with profound insights and genuine connections. Join us as we explore the essence of Light’s latest book, “Travel Light: Spiritual Minimalism to Live a More Fulfilled Life,” and discover how embracing spiritual minimalism can truly transform your life.
Light Watkins is a globally recognised meditation teacher, author, and speaker who has been sharing the gift of mindfulness for over two decades. His journey started with a personal quest for inner peace and has since led him to guide countless individuals toward greater clarity, happiness, and purpose. Light’s approach to meditation is refreshingly accessible and down-to-earth, making it a perfect fit for anyone seeking to embark on a journey of self-discovery.
In this episode, Light shares profound insights on finding simplicity in our complex world, shedding the unnecessary baggage of life, and tapping into the essence of our true selves. Join us as we embark on a thought-provoking and soul-nourishing conversation that will hopefully leave you inspired to embrace spiritual minimalism and live a life of greater fulfillment.
Lots of Love,
Dave & Steve
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A friend Steffan recently started growing oyster mushrooms and came in with an amazing flush of mushrooms. This is a dish to celebrate his amazing new mushrooms, it is a wonderful take on the classic! When you can get a fresh flush of mushrooms where they come together this is a great way to cook them where their texture becomes grizzly and the flavour intensifies.
Mushroom steak with pepper sauce and chips
Takes 30 minutes
Serves 2
Ingredients
- 400 g flush of oyster mushrooms or miitake
- 2 tbsp oil
Mushroom dressing
- 2 tbsp miso
- 1 tbsp maple syrup
- 1 tbsp red wine vinegar
- 1 tsp garlic powder
Peppercorn sauce
- 1 tsp oil
- 1 shallots
- 10 green pepper corn
- 1 tbsp miso
- 50 ml red wine
- 100 ml veg stock
- 2 tbsp coconut cream
- salt
Instructions
- To make the peppercorn sauce – heat a medium saucepan on high heat and add in 5 of the pepper corns and cook for 3-4 mins to gentle toast them. Remove from the pan into a pestle and mortar and grind till smooth. Alternative you could just use some freshly ground peppercorns.
- Peel and finely dice the shallots. Put the saucepan back on the heat and add 1 tsp oil along with the shallots and fry for 3-4 mins stirring occasionally. Once they start to brown add in the wine to deglaze the pan. Cook until the wine virtually evaporates. Next add in the stock along with the miso and bring to the boil. Add in the coconut cream and a pinch of salt. Turn the heat down, add in the ground pepper to taste and adjust the seasoning to your liking. We actually added in ½ tsp of maple syrup to round out the sauce. Blend till smooth using an immersion blender or a counter blender. Set aside for plating up.
- For the mushrooms dressing add all the ingredients to a small saucepan and bring to a boil and allow to reduce for 1-2 mins stirring constantly. Remove from the heat.
- Put a griddle pan on high heat and add in 1 tbsp of oil and mix it around to coat the pan. Add in the big mushroom and using another clean sauce pan press down on the mushroom to compress it. This is to encourage more evaporation of liquid from the mushrooms to concentrate the flavour and give it a more grizzly texture. It will also give more char. Cook until golden on both side and add a pinch of salt to each side.
- Carefully add the mushroom dressing to one side and coat evenly and turn to cook for 1 minute on one side and coat the other side. Turn the pan off the heat and turn the mushroom and cook for 1 minute on the other side. The mushroom should look darker in colour and have lovely griddle lines. It should resemble a thin “steak” in appearance.
- Serve with a generous portion of the pepper sauce on the side and some freshly cooked chips or french fries for a real treat of a meal!
Notes
The Happy Pear Podcast
Join us in this week as we have the pleasure of sitting in person with Anthony Mullally, the former rugby league star turned performance coach. Anthony’s journey is nothing short of inspiring, and in this episode, we delve into his remarkable transformation from a professional athlete to a dedicated advocate for plant-based living, all while tackling important subjects like mental health and personal growth.
Episode 136
Anthony is a name that resonates with rugby league fans, having played for some of the sport’s biggest teams, including Leeds Rhinos and Warrington Wolves. But Anthony’s story takes a fascinating turn as he transitioned from the demanding world of professional sports to becoming a leading performance coach. His journey is a testament to the power of resilience and reinvention.
In this episode, we explore the challenges and rewards of Anthony’s dietary shift, shedding light on how plant-based nutrition can optimise performance, recovery, and overall well-being.
But our conversation doesn’t stop at diet; we dive deep into the world of mental health and personal development. Anthony’s insights into the mental challenges athletes face and the strategies he employs to address them are not only valuable for sports enthusiasts but for anyone looking to enhance their mental resilience.
Discover more about Anthony Mullally’s transformative journey and his work as a performance coach by visiting his website here. This episode is a must-listen for those seeking inspiration, motivation, and a fresh perspective on how plant-based living can lead to peak performance and holistic wellness.
Lots of Love,
Dave & Steve
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These are so incredibly tasty! There are more varieties of mushrooms and fungi than plants and mushrooms bring a phenomenal variance of texture, here we use king oyster mushrooms to carry a maple smoked umami flavour bomb of a sauce which makes them function like “bacon” in this classic. We use an Instant Vortex VersaZone Airfryer which does the job perfectly, currently on special offer of 25%, now £149.99
King Oyster Mushroom BLT
Takes 20 minutes
Serves 2
Ingredients
- 5 King Oyster Mushrooms
- 2 tomatoes
- 1 head baby gem lettuce
- 4 slices sourdough
- 60 g vegan mayo
Dressing
- 4 tbsp tamari
- 2 tbsp maple syrup
- 1/2 tsp garlic powder
- 1/4 tsp ground chilli powder
- 1 tsp smoke paprika
- 1/2 tsp black pepper
- pinch salty Slice the tomatoes. Wash and rinse the lettuce. Toast the bread if you want it toasted.Add mayo to one side of each of the 4 slices of bread. On 2 slices add a layer of tomatoes, a layer of lettuce and then finally the mushrooms on top and put the remaining slice of bread with mayo on one side on top.Enjoy!
Instructions
- Preheat your instabrand airfryer on bake function to 180 degrees.Slice the king oyster mushrooms lengthwise so they are long strips approx ½ cm in thickness.
- Add them to the preheated air fryer along with a few sprays of oil approx 1 tsp and mix well so they are well coated. Bake for 10 mins, stopping occasionally to mix them around so they sear all over.
- Mix together the ingredients for the dressing. Remove the mushrooms from the airfryer and add to a bowl along with the dressing and mix well. Put back in the airfryer for a final 5 mins, ensuring to shake once before they finish cooking, to ensure they caramelise evenly.
- Taste and adjust the seasoning to your liking, don't worry if they are super strong. You want them to balance out the juiciness from the tomato and lettuce and to bring a punch to the sandwich.Remove from the airfryer and it's now time to prepare the other ingredients.
- Slice the tomatoes. Wash and rinse the lettuce. Toast the bread if you want it toasted.Add mayo to one side of each of the 4 slices of bread. On 2 slices add a layer of tomatoes, a layer of lettuce and then finally the mushrooms on top and put the remaining slice of bread with mayo on one side on top.Enjoy!
Crispy Tofu and Mushroom Ramen
Takes 30 minutes
Serves 4
Ingredients
Broth ingredients
- 1 tbsp dried seaweed (chopped finely)
- 1 bunch scallions
- 50 g radish stalks (celery works too)
- 1 onion
- 2 cloves garlic
- 1/2 thumb-size ginger
- 1 tbsp sesame oil
- 1 star anise pod
- 2 cinnamon sticks
- 1 red chilli
- 2 L veg stock
- 1 tbsp miso
- 3 tbsp tamari
- 8 g dried mushroom (porcini or shiitake)
- 15 g coriander
- 300 g noodles of choice
Crispy Mushroom and Tofu
- 200 g firm tofu
- 30 g oyster mushroom
- 2 tbsp tamari
- 1 tbsp coconut sugar
- 1 tsp miren
To serve
- 2 tbsp sesame seeds
- 5 fresh radish pickled
- 30 ml vinegar
Instructions
- Pickle the radish:Finely slice the radishes and place them in a glass jar with the vinegar. Cover with water. If you have any brine from pickled red cabbage, add it to give the radishes a beautiful pink hue. Leave to pickle while you prepare the rest.
- Prepare the broth:Peel and finely dice the onion and garlic. Chop the white part of the scallions, and finely dice the ginger and ½ of the red chilli. Heat a large pot (approx. 5L) over high heat, add the sesame oil, and once hot, add the diced onion, ginger, chilli, and the white part of the scallions along with the seaweed and a pinch of salt. Cook for 3–4 minutes, stirring constantly. If it starts to stick, add a couple of tablespoons of vegetable stock to deglaze the pan and form a base sauce.Finely dice the coriander stalks and add them to the pot. Then, add the vegetable stock, cinnamon sticks, star anise, tamari, and miso, and stir to combine. Bring to a boil, then reduce the heat and simmer for 5 minutes.
- Make the crispy tofu and mushrooms:Finely slice the mushrooms lengthwise (approx. ½ cm thick) and cut the tofu into 1–2 cm cubes. Preheat your air fryer to 180°C on the bake function for 10 minutes. Add the tofu and mushrooms to the air fryer with 5 sprays of oil (approx. ½ tsp), mix well, and bake for 10 minutes. During baking, shake the air fryer basket once or twice to ensure even cooking.In a large bowl, mix 2 tbsp tamari, coconut sugar or brown sugar, and mirin or vinegar. Remove the tofu and mushrooms from the air fryer, add them to the bowl with the sauce, and toss to coat. Return them to the air fryer for another 5 minutes to crisp up. Remove and set aside.
- Cook the noodles:Cook the noodles according to the package instructions. Drain and rinse them to prevent sticking.
- Prepare garnishes:Finely dice the coriander leaves, the remaining ½ chilli, and the green parts of the scallions.
- To serve:Divide the cooked noodles between 4 bowls. Pour the broth over the noodles, then add the crispy tofu and mushrooms. Top with the chopped scallions, coriander leaves, sliced chilli, sesame seeds, and pickled radishes. Enjoy!
We’ve never tried pastrami, but always liked the idea of it, a proper new york deli sandwich! This is really epic plant based version of it – its was so tasty and the idea of a beetroot marinade really works, and Lucy said it was totally on the money!
Vegan Pastrami Sandwich
Takes 25 minutes
Serves 2
Ingredients
- 400 g tofu
Marinade
- 1 small beetroot raw of vac packed)
- 250 ml veg stock
- 2 tbsp apple cider vinegar
- 3 tbsp tamari
- 1 tbsp dijon mustard
- 1/2 tsp Black Pepper
- 1 tsp ground coriander
- 1 tsp smoked paprika
- 1 tsp garlic powder
To serve
- 4 slices sourdough
- 10 gherkins
- 2 tbsp dijon mustard
- 4 tbsp vegan mayo
- 4 slices vegan cheese
- 60 g Kimchi
Instructions
- Squeeze off extra water from the tofu and either with a mandolin or knife slice it into thin strips that are approx ½ cm in thickness or smaller.Blend up the ingredients for the marinade in a blender or food processor till super smoothAdd the sliced tofu to a large baking tray or wide container and pour over the marinade.
- Ensure they are well coated and have room for each side to get well covered.Leave to marinade for 20 mins.Preheat the oven to 200 degrees C.
- Transfer the marinaded pastrami to a clean oven tray and spray with a little oil to encourage more char and crisping in the oven. Bake for 10 mins on each side until they dry out and look like pastrami.Remove from the oven.
- Toast your 4 slices of breadTo make 1 sandwich put a generous dollop of vegan mayo on 1 side, followed by the gherkins, half of the pastrami, kimchi and vegan cheese and a thin layer of mustard on the other side.
- If you want to melt the cheese, bake in the oven for 5 mins so the cheese melts and the outside goes really crispy.Repeat with the other sandwich and enjoy!
The Happy Pear Podcast
In this week’s captivating episode, we delve into the fascinating world of sustainable farming with author and co-founder of Black Barn Farm, Jade Miles.
Episode 135
Black Barn Farm, is a biodiverse orchard, nursery and workshop space in north east Victoria which is a magnet for visitors to learn about permaculture, homesteading, as well as to pick-their-own from some of the 98 varieties of heritage fruit and berries.
Jade’s journey from urban living to becoming a passionate advocate for regenerative agriculture is a true inspiration. A renowned sustainable farmer and environmental activist, with a background in ecology and a deep love for the earth, Jade, alongside her partner Charles Showers, embarked on a life-changing adventure to establish Black Barn Farm, a thriving hub for regenerative farming practices. Her commitment to ethical and sustainable agriculture has earned her recognition in the field.
Jade is part of a growing wave of women keen to arm themselves with skills like farming, composting, making and mending, and pickling and preserving. Just as the Covid-19 lockdown and its closure of supermarkets and limited food supplies were a call to arms for amateur sourdough bakers, Miles and her cohort were inspired by impending climate change, like the 2020 summer bushfires, to become more self-sufficient and less reliant on material and consumer culture.
Join us for an enlightening conversation with Jade Miles, as we uncover the secrets of sustainable farming and its vital role in creating a healthier planet.
Lots of Love,
Dave & Steve
This episode is sponsored by Vivobarefoot Footwear. Vivobarefoot Footwear have given our listeners an exclusive 15% discount when you enter the code HAPPYPEAR15
Genuinely these are the only shoes you will see Dave & Steve wearing!
Produced by Sean Cahill & Sara Fawsitt
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Buttery Hummus
Takes 14 minutes
Serves
Ingredients
- 2 tins butterbeans 500g nett weight
- 1/2 tsp baking soda
- 1 lemon
- 2 garlic cloves
- 1 tsp salt
- 4 ice cubes
- 6 tbsp tahini
- 5-6 tbsp water
- 2 tbsp olive oil
To serve
- 1 ripe tomato
- 10 g fresh coriander
- 30 g pickled red cabbage
- 1/2 tsp sumac Korean chilli powder
- 2 tbsp olive oil
- 4 slices sourdough toast
Instructions
- Drain and rinse the butter beans and add to a saucepan with the baking soda and cover in just boiled water. Boil for 5 mins.
- Drain and rinse with cold water and do your best to remove as many of the butterbean skins. The easiest way to do this is to squeeze the cooked beans on the smaller side and the bean will pop out of its skins. This part is not essential but it does help for a super creamy texture.Into a food processor add in the peeled butter beans along with juice of ½ lemon, tahini, ice cubes, ½ tbsp of salt and 5 tbsp of water. Blend for 2-3 mins and slowly add in the olive oil. Taste and adjust the seasoning to your liking by adding more salt, lemon juice or garlic and if it is too thick add in a further 1-2 tbsp of wat
- The only way you will get great at making incredible hummus is to taste it regularly through the making process and not being afraid to adjust the seasoning to your liking. If it does taste flat and bland add a little more salt, if it taste thick and a bit stoggy add in more lemon juice and if it tastes like it need more base flavours add ½ clove of garlic and ensure its fully blended in.
- Blend for a further 3-4 mins until super silky smooth and buttery. Taste and make any final adjustments.
- Pour out on a plate. Finely dice the tomato and the sauerkraut and the coriander and mix together. Spread the hummus out on the plate so there is a bowl like hole in the middle for the tomato, sauerkraut and coriander mix, Sprinkle over some sumac or chilli powder and 1-2 tbsp of oil
- Enjoy with some toast or fresh sourdough bread!
Chocolate raspberry no bake cups
Takes 13 minutes
Serves 6
Ingredients
- 6 tbsp oats
- 80 g cashews
- 100 g chopped dates
- 2 tbsp coconut oil
- 150 g raspberries
- 2 tbsp chia seeds
- 1 tbsp maple syrup
- 150 g chocolate
Instructions
- In a food processor or blender add the cashew nuts, dates, oats and coconut oil and blend till it starts to come together, this should take approx 2-3 mins.
- Line a cupcake tin with 6 cupcake liners and divide this cashew date mix between the 6 cases. Flatten the filling out so it is like a pastry base ensuring it's not too thin or too thick so that it will hold its shape and not leak any filling. You want this to come up the sides and be like a small cup.
- In a bowl add the raspberries, chia seeds and maple syrup and roughly mash with a fork.Fill each of the 6 cases so that the raspberry filling just comes up to the sides of the cashew cup. This will ensure they are easy to cap with melted chocolate so it will hold them together!Melt the chocolate and pour over each of the 6 cups so that they are evenly covered.
- Leave the chocolate to set, if in a rush put them in the fridge or freezer. Once the chocolate is hard – enjoy!
The Happy Pear Podcast
Welcome to another illuminating episode! In this engaging discussion, we’re joined by Rohini Bajekal, a highly regarded plant-based nutritionist, to explore the multifaceted realm of women’s health.
Together, we delve into the profound impact of plant-based nutrition on women’s well-being, touching on various aspects of women’s health, including managing conditions like PCOS and navigating the transformative journey of menopause.
Episode 134
Rohini’s expertise shines as we uncover the science-backed benefits of a balanced, plant-based diet, offering insights into its potential to manage and alleviate symptoms associated with conditions such as PCOS. We also explore how nutrition plays a pivotal role in promoting overall health and vitality throughout a woman’s life. And how Rohini herself navigated herself through the nutrition space as a plant-based practitioner.
Beyond nutrition, Rohini shares her valuable involvement in The Happy Pear’s Menopause Course, a comprehensive resource designed to empower women with knowledge and practical tools to optimise their health. This course encompass a wide spectrum of topics, from hormonal balance to mental well-being, embracing a holistic approach to women’s health.
Whether you’re interested in understanding the role of nutrition in women’s health, seeking guidance on managing specific conditions, or simply looking to enhance your overall well-being, this episode offers a wealth of wisdom and inspiration.
This episode is sponsored by Air Up. This revolutionary water bottle that will blow your mind and get you drinking tons more water, have given our listeners an exclusive 10% discount when you enter the code HAPPY10
Lots of Love,
Dave & Steve
Produced by Sean Cahill & Sara Fawsitt
Available now from all good podcast providers:
The Happy Pear Podcast
In this week’s episode we delve into the fascinating world of “Why Woo Woo Works” with the esteemed Dr. David Hamilton.
Episode 133
Dr. David Hamilton, a distinguished author and a holder of a Ph.D. in Organic Chemistry, brings a unique blend of scientific expertise and spiritual wisdom to our discussion. With a rich background in the pharmaceutical industry and a profound understanding of the mind-body connection, Dr. Hamilton has become a leading authority in bridging the gap between science and spirituality.
In this episode, we explore the profound implications of “woo-woo” concepts, going beyond their mystical reputation to uncover the scientific principles that underlie them. Dr. Hamilton sheds light on the incredible influence of our thoughts and intentions on our overall health and well-being, drawing from his extensive knowledge in quantum physics and consciousness.
Join us on a journey of self-discovery and empowerment as we learn practical strategies for harnessing the power of our minds. Dr. Hamilton’s insights will inspire you to tap into your own “woo-woo” potential, combining spirituality and science to create a more fulfilling life.
Discover why “Why Woo Woo Works” is more than just a catchphrase and how you can integrate its principles into your everyday life.
This episode is sponsored by Air Up. This revolutionary water bottle that will blow your mind and get you drinking tons more water, have given our listeners an exclusive 10% discount when you enter the code HAPPY10
Lots of Love,
Dave & Steve
Produced by Sean Cahill & Sara Fawsitt
Available now from all good podcast providers:
The Happy Pear Podcast
Get ready to be inspired by the incredible journey of Matt Smith, a true sustainability trailblazer and the dynamic CEO of Hometree Charity. Matt’s passion for positive change is matched only by his impressive credentials. Armed with a foundation degree in Natural Science, he’s not only well-versed in environmental matters but also deeply committed to making a difference.
Episode 132
In 2013, Matt co-founded a regenerative agriculture farm, showcasing his innovative spirit and dedication to nurturing the Earth. But that’s not all—his love for the oceans led him to own an annual ocean-based publication, a celebration of marine wonder that resonates with his adventurous spirit.
A published writer in his own right, Matt’s words have powerfully conveyed the essence of sustainability, eco-consciousness, and unity with nature. His writing serves as a roadmap for those seeking a greener path forward.
Matt recently completed a ‘critical leadership’ course with Cumbria University, guided by the eminent Prof Jem Bendell. This reflects his unyielding commitment to personal growth and effective leadership, adding an exciting dimension to his already impressive repertoire.
Join us in this week’s episode as we uncover the vibrant tapestry of Matt’s life, from regenerative farming to oceanic appreciation, and his pivotal role in steering Hometree Charity towards a brighter, more sustainable future. Tune in and let Matt’s uplifting journey ignite your own drive to create positive change!
Lots of Love,
Dave & Steve
This episode is sponsored by Vivobarefoot Footwear. Vivobarefoot Footwear have given our listeners an exclusive 15% discount when you enter the code HAPPYPEAR15
Genuinely these are the only shoes you will see Dave & Steve wearing!
Produced by Sean Cahill & Sara Fawsitt
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The Happy Pear Podcast
Get ready for an insightful episode as we speak with renowned neuroscientist and bestselling author, Dr. Caroline Leaf!
Episode 131
In this conversation, Dr. Leaf delves into the crucial topics of mental health and depression, while also giving a sneak peek into her upcoming book, “How to Help Your Child Clean Up Their Mental Mess: A Guide to Building Resilience and Managing Mental Health.”
Dr. Caroline Leaf’s credentials as a world-leading cognitive neuroscientist and communication pathologist, with a Ph.D. in Communication Pathology specialising in Neuropsychology, set the stage for a truly captivating discussion. With her wealth of experience and expertise, Dr. Leaf has garnered international acclaim for her groundbreaking research on the mind-brain connection and her compassionate approach to mental well-being.
In this candid and compassionate episode, Dr. Leaf opens up about the profound impact of mental health on our lives and the lives of our loved ones. She addresses the pressing issue of depression, debunking common myths and shedding light on how it affects individuals of all ages.
Using her expertise and extensive research, Dr. Caroline Leaf shares valuable insights on how we can proactively manage and improve our mental well-being. She empowers listeners with practical tools and techniques to recognise the signs of mental distress, fostering a greater sense of self-awareness and emotional intelligence.
Throughout the episode, Dr. Leaf’s compassionate approach shines through as she emphasises the power of self-acceptance and the value of seeking professional help when needed. Her insights on building resilience and nurturing positive thought patterns offer hope and encouragement to anyone struggling with mental health concerns.
While Dr. Caroline Leaf briefly mentions her forthcoming book on helping children with their mental mess, the focus of this episode remains on the broader topic of mental health and depression. An insightful episode we hope you got as much out of it as we did.
Lots of Love,
Dave & Steve
This episode is sponsored by Air Up. This revolutionary water bottle that will blow your mind and get you drinking tons more water, have given our listeners an exclusive 10% discount when you enter the code HAPPYPEAR10
Produced by Sean Cahill & Sara Fawsitt
Available now from all good podcast providers:
Chocolate raspberry no bake cups
Takes 13 minutes
Serves 6
Ingredients
- 6 tbsp oats
- 80 g cashews
- 100 g chopped dates
- 2 tbsp coconut oil
- 150 g raspberries
- 2 tbsp chia seeds
- 1 tbsp maple syrup
- 150 g chocolate
Instructions
- In a food processor or blender add the cashew nuts, dates, oats and coconut oil and blend till it starts to come together, this should take approx 2-3 mins.
- Line a cupcake tin with 6 cupcake liners and divide this cashew date mix between the 6 cases. Flatten the filling out so it is like a pastry base ensuring it's not too thin or too thick so that it will hold its shape and not leak any filling. You want this to come up the sides and be like a small cup.
- In a bowl add the raspberries, chia seeds and maple syrup and roughly mash with a fork.Fill each of the 6 cases so that the raspberry filling just comes up to the sides of the cashew cup. This will ensure they are easy to cap with melted chocolate so it will hold them together!Melt the chocolate and pour over each of the 6 cups so that they are evenly covered.
- Leave the chocolate to set, if in a rush put them in the fridge or freezer. Once the chocolate is hard – enjoy!
The Happy Pear Podcast
In our latest, meet Tom Turcich, the man who transformed his dream into reality by dedicating over half his life to an extraordinary mission. From the age of seventeen to thirty-three, Tom embarked on a single-minded adventure, walking around the world.
Episode 130
On May 21st, 2022, he achieved the unimaginable, becoming the tenth person ever to complete this monumental feat!
Tom, shares his inspiring story, and the essence of his remarkable journey. Experience the highs and lows, the friendships formed, and the boundless beauty of our planet, all encountered one step at a time.
With infectious enthusiasm and genuine humility, Tom’s world walk reminds us that audacious dreams are attainable with unwavering determination. Get ready to be inspired and uplifted as you explore the world through Tom Turcich’s extraordinary adventure.
Lots of Love,
Dave & Steve
This episode is sponsored by Air Up. This revolutionary water bottle that will blow your mind and get you drinking tons more water, have given our listeners an exclusive 10% discount when you enter the code HAPPYPEAR10
Produced by Sean Cahill & Sara Fawsitt
Available now from all good podcast providers:
Courgette Fritters with a red pepper pickle sauce and tahini cream
Takes 20 minutes
Serves 2
Ingredients
- 260 g courgettes
- 1/2 red chilli
- 1/2 bunch of scallions/spring onions approx 4
- 240 g of tinned butter beans
- small bunch of fresh mint/coriander 10g
- juice of 1/2 lemon
- 2 tsp lemon zest
- 4 tbsp regular flour or gram flour chickpea flour
- 1/2 tsp salt
- ½ tsp black pepper
Roasted red pepper pickle sauce
- 1 jar of roasted red pepper 340g 220g drained weight in brine (not oil)
- 4 tbsp of brine from the roasted red pepper jar
- Pinch of salt
- Tahini cream
- 150 g natural soy yogurt
- 2 tbsp light tahini
- Pinch salt
Instructions
- Instructions:
- Grate the courgettes into a colander, sprinkle them with a pinch of salt, squeeze in your hands for 30 seconds or so and leave to sit in the colander for about 10 minutes. This is to help the courgette lose moisture.
- In the meantime, finely chop the chilli (remove the seeds if you don’t like it spicy) and finely chop the scallions greens/spring onion greens. Drain and rinse the tinned butter beans. Finely chop the mint/coriander leaves too.
- After leaving the courgettes to sit for 5 mins, using your hands, squeeze all the juice out of the courgettes and discard the liquid, place the courgettes in a large bowl.
- Add all the remaining ingredients into the bowl and mix thoroughly mashing all the ingredients together. Use a potato masher/fork, if you don’t like to use your hands, to mash. Using your hands, take the equivalent of 2 tablespoons of the batter and roll them into small fritters (disk shape).
- Put a non-stick pan on a high heat, and leave to heat up. Once hot add ½ tsp of oil and spread around the pan, gently wipe away using some kitchen paper to give a tiny coating of oil. Add the fritters and cook for a few minutes on each side till they go golden brown (approx 2 minutes on each side). Repeat until they are all cooked.
- To make the red pepper pickle sauce, remove the roasted red peppers from the jar and keep the brine or water that they were in. Add the roasted peppers less the brine to the blender along with 4 tbsp of brine and a pinch of salt. Blend till super smooth. Taste and add more salt or some maple syrup to season to you liking bearing in mind this sauce is to be acid or sharp.
- In a bowl mix together the soy yogurt and tahini and salt and once fully mixed divide between 2 plates. Divide up the courgette fritters and drizzle over the red pepper pickle.
- Enjoy!
Easy raspberry Bakewell puff pastry pie
Takes 40 minutes
Serves 10
Ingredients
- 1 sheet pre rolled vegan shortcrust pastry/ puff pastry 320g
- 200 g raspberry jam
- Frangipane;
- 200 g ground almonds
- 175 ml maple syrup/ agave syrup
- 125 g self raising flour
- 1 tsp Almond essence
- 150 g plant based butter
- 8 tablespoons water
- Optional
- – 25g flaked almonds
- – 75g fresh raspberries
- Ice cream to serve
Instructions
- Preheat oven to 180 C fan assisted
- Defrost pastry if using frozen.
- Roll out the pastry. Line a 25 x 18cm (3.5cm deep) size tray with parchment paper. Transfer the pastry to the tray and trim it to roughly fit your tray.
- Next we have to blind bake pastry. To do this, line with another sheet of parchment paper and fill with cooking beans. Bake in the oven for 10 mins – remove beans, pop back in the oven for 5 mins so the base cooks. Remove and allow to cool. Reduce the oven temp to 150 C
- Make the frangipane while pastry is blind baking. Sieve the flour into the ground almonds in a large mixing bowl with a pinch of salt and mix to combine and so the almonds have no lumps. For the wet ingredients, melt the plant based butter, add in the maple syrup/ agave syrup with 8 tablespoons of water and add into the dry ingredients. Mix until combined into a batter.
- Add the jam in an even layer to the pastry. Leaving approx 1-2 cm around the edge uncovered.
- Add the almond mixture (frangipane) to the tray, spread evenly over the jam, taking care not to mix them. Dot the raspberries over the almond mixture and press into the frangipane. Scatter flaked almonds over the mixture.
- Bake for 30 mins – rotate halfway through baking time so the top browns evenly. Insert a skewer into the centre and it should come out almost dry.
- Remove from the oven and allow to cool fully in the tray before cutting. We like to cut our bakewells into fingers, approx 3 x 12 cm (you should get 10 -12 fingers) but you can portion into your prefered size and slice. Enjoy!
The Happy Pear Podcast
Josh Whiton is a regenerative technologist working to repair the Planet and our relationship to it.
At the age of 23, he founded a tech-startup that improved public transit usage, reduced car dependency, and created jobs while reducing fossil fuel emissions and the carbon footprint of millions. It was later acquired by the Ford Motor Company and became Ford Smart Mobility.
Episode 129
For his positive contributions to society and the environment, Josh was named Champion of Change by the Obama administration. He was also awarded a Global Impact Visa by the New Zealand government, and his work has been highlighted by Fast Company magazine as among the world’s most innovative.
One of his latest initiatives is helping communities worldwide to establish a more beautiful food system by creating new living soil together. Now in 70+ countries and growing, people can participate in creating a more sustainable, resilient, and distributed food system at MakeSoil.org. Josh also co-founded one of the first urban farms in the southeastern United States. Still in operation today, the urban farm helps thousands of people each year to participate in and benefit from local food production.
Josh is an avid writer, speaker, and builder of technology, and continues to explore the implications of technology on humanity and nature. He also shares original and compelling insights about the nature of artificial intelligence on Substack.
In his episode we had the pleasure of hosting Josh in person, the conversation was so good we actually had to stop and record it in two parts! This part one we delve deep into what it is to be an entrepreneur, Josh’s fascinating back story, religion, soil and so much more!
Lots of Love,
Dave & Steve
This episode is sponsored by Vivobarefoot Footwear. Vivobarefoot Footwear have given our listeners an exclusive 15% discount when you enter the code HAPPYPEAR15
Genuinely these are the only shoes you will see Dave & Steve wearing!
Produced by Sean Cahill & Sara Fawsitt
Available now from all good podcast providers:
Light, crispy and super refreshing, these make a beautiful lunch. We fried the cauliflower for a more indulgent version but bake it in the oven or air fryer for a healthier variation, the extra sauce makes a beautiful dipping sauce.
Crispy cauliflower Bang Bang burritos
Takes 30 minutes
Serves 2
Ingredients
Batter
- 8 tbsp flour
- 1 tbsp smoked paprika
- 100 ml oat milk
- pinch salt
Sauce
- 4 tbsp tahini
- 1/4 tsp black pepper
- 1 tbsp apple cider vinegar
- 2 cm ginger
- 1 clove garlic
- 1/2 red chilli
- 2 tbsp tamari
- 2 tbsp maple syrup
- 3 tbsp tomato paste
- 5 tbsp water
- pinch salt
Breading
- 100 g panko bread crumbs
Other ingredients
- 1 head cauliflower
- 150 ml sunflower oil for frying
- 1/2 cucumber
- 1/4 red onion
- 250 g kidney beans
- 2 tbsp apple cider vinegar
- 1 tsp cumin
- pinch salt
- 1 avocado
- 10 cherry tomatoes
- 15 g fresh coriander
- 1/2 lemon
- 2 wraps
Instructions
- Fill and boil the kettle. Get a medium sized saucepan and add a generous pinch of salt. Add in the just boiled water and drop in the cauliflower florets. Blanche for 5-6 mins until ¾ cooked. Drain in a sieve and leave to drain.
- For the sauce, peel and finely dice the garlic clove and ginger. Finely dice the ½ chilli. Mix together all of the sauce ingredients in a tall glass or jar. Next mix together the batter ingredients along with ½ of the sauce and mix together into a wide bowl with a fork.
- Put the bread crumbs into a wide bowl.
- Arrange an assembly line of the blanched cauliflower, batter, then breadcrumbs. Arrange a plate with a paper towel near the stove to place cauliflower after battered and cooked. Heat the sunflower oil in a small – medium sized saucepan on high heat once hot, reduce to a medium heat. In small batches dip cauliflower florets in the prepared batter to coat, then in breadcrumbs mixture for a thick delicious crispy cauliflower!
- Add the battered cauliflower into the hot oil for 2-3 minutes turning regularly until golden all over. Once cooked, place on a paper towel to soak up some of the extra oil.Alternatively, place the battered cauliflower into a preheated oven and bake at 180 degrees for 15 mins.
- Finely dice the cucumber into approx ½ cubed and finely dice the red onion. Place into a large bowl with drained and rinsed Kidney beans. Add in Apple Cider Vinegar, Cumin, Salt to the bowl and mix. Set aside. Prepare guacamole by removing seed & skin of avocado and chopping the flesh. Quarter the cherry tomatoes and finely dice stalks and leaves of Coriander. Add to a bowl with a pinch of salt, a pinch of ground black pepper and juice of half a lemon. Use a fork to mash together.
- Take a wrap and add a few spoonfuls of guacamole, bean salad, and 2-3 florets of cauliflower. Drizzle two spoonfuls of the extra sauce on top. Wrap up the burrito and enjoy!Repeat with the remaining ingredients for the second burrito
Pulled Jack fruit and slaw brioche burgers
Takes 20 minutes
Serves 3
Ingredients
- 1 x 400g tin of jackfruit
- ¼ portion of vegan coleslaw see below
BBQ sauce
- 2 teaspoons smoked paprika
- 3 cloves of garlic crushed
- 4 tablespoons tamari/ soya sauce
- 2 tablespoons tomato puree
- 2 tablespoons cider vinegar
- 2 tablespoons oil
- 2 teaspoons maple syrup/agave syrup
- 1/2 tsp chilli powder optional
For the slaw
- 250 g kohlrabi or red cabbage
- 1 medium carrot
- 1/3 red onion
- 1 apple
- 100 g vegan mayo
- 15 g of fresh flat leaf parsley or coriander
To serve
- Vegan mayo
- Pickled red onions
- handful of fresh rocket leaves
- 4-6 Brioche burger buns
- 1 ripe avocado
Instructions
- Using a sharp knife, cut and shred the jackfruit into thin little strips pulling it apart (easiest to use your hands). Transfer to a colander and rinse under cold water, and squeeze it to dry it out so it will fry better
- Put all the ingredients for the BBQ sauce into a bowl and mix well together using a fork. Then add to a bowl along with the jackfruit and mix very well to cover all the jackfruit (easiest to use your hands). Leave to marinade while you make the slaw
- For the slaw, cut the kohlrabi or red cabbage and also the carrot and apple into thin batons approx 1/2cm x 1/2cm x 5cm
- Cut the onion into thin long half moon strips. Finely dice the parsley/ coriander
- Mix together the kohlrabi, carrot, apple, onion and parsley and add a pinch of salt, add in the mayo and mix well
- Taste and adjust the seasoning to your liking
- Heat a frying pan on high heat and add 1 tbsp of oil, once hot add in the marinated jack fruit and fry for 6-8 mins stirring regularly till it’s starting to charred around the edges. Remove from the heat. Cut the avocado in half, remove the stone and using a spoon scoop out the flesh and cut into thin slices.
- Toast the burger buns and add a good dollop of vegan mayo on the bottom bun, followed by a healthy serving of the ‘pulled pork’ along with a good couple of spoonfuls of the coleslaw and a decent few sprigs of rocket. Add a few slices of ripe avocado and some rocket on top followed by the top bun. Enjoy 🙂
Nutrition
The Happy Pear Podcast
Get ready to dive into a sea of inspiration and good vibes as we bring you a thrilling episode with the incredible Easkey Britton! A true force of nature, to explore her remarkable journey as an adventurer, big wave global champion surfer, author, scientist, mother and environmental activist.
Episode 128
Easkey Britton is no ordinary surfer; she’s a true pioneer, paving the way for women in the world of big wave riding. With an infectious zest for life and a deep love for the ocean, Easkey has made significant waves both on and off the surfboard. As an environmental scientist and advocate, she utilizes her passion for the ocean to raise awareness about marine conservation and the importance of connecting with nature.
During this episode, we delve into the world of water, it’s diverse and healing nature and it’s interconnectedness with all life. Easkey also shares her thrilling experiences of riding giants and her unyielding pursuit of breaking boundaries in a traditionally male-dominated sport.
Beyond her achievements in the water, Easkey is also an author, and she enlightens us about her latest book, “Ebb & Flow.” This transformative work invites readers on a journey of self-discovery through the lens of nature’s wisdom, exploring the interconnectedness between our internal landscape and the natural world.
Prepare to be captivated by Easkey’s infectious enthusiasm as she talks about her efforts to create positive change in the world, whether it’s through championing gender equality in sports, promoting sustainable practices, or nurturing the relationship between mental health and nature.
A beautiful conversation, which will inspire you to head to your closest body of water and jump in!
Lots of Love,
Dave & Steve
This episode is sponsored by Air Up. This revolutionary water bottle that will blow your mind and get you drinking tons more water, have given our listeners an exclusive 10% discount when you enter the code HAPPYPEAR10
Produced by Sean Cahill & Sara Fawsitt
Available now from all good podcast providers:
These are a wonderful twist on some fluffy American style pancakes, they are like a peanut butter and jelly pancakes which we serve with a really runny peanut butter and some maple syrup for an amazing treat! Learn more about our ultimate Vegan Baking Course here!
Raspberry Ripple pancakes
Takes 11 minutes
Serves 2
Ingredients
- 120 g self raising flour
- 210 ml oat milk any milk of choice
- 2 tbsp peanut butter or almond butter
- 2 tbsp maple syrup
- small pinch salt
- 1/2 tsp vanilla extract
- 250 g raspberries
- spray oil
To Serve
- maple syrup
- peanut butter or almond butter
Instructions
- Mix all ingredients in a bowl with a whisk or else use a blender to get it super smooth,Heat a non-stick pan on high heat and once hot, reduce to a medium heat.
- Use a spray bottle to spray a light coating of oil. Pour on a light coating of batter, add in 5-6 raspberries on top and lightly press into the batter.
- Cook the pancake on one side and once bubbles start to appear and the edges start to dry out, flip the pancake and cook on the other side.
- Once cooked, repeat with the rest of the batter and make a big beautiful stack. To serve drizzle over some peanut butter and some maple syrup and enjoy!
The Happy Pear Podcast
This week we have the pleasure of hosting our friend, Harrison Gardner, an acclaimed Australian eco builder. Harrison’s expertise in sustainable construction and his passion for plant-based living converge as we explore the intersection between eco-building and embracing a plant-powered lifestyle.
Episode 127
Harrison Gardner’s credentials as an eco builder establish him as a leading authority in sustainable living practices. With a profound commitment to minimizing environmental impact, he has dedicated his career to promoting eco-friendly construction methods and inspiring others to build consciously. As an author, his book “Build Your Own” has become a go-to resource for individuals seeking to create sustainable homes and communities.
Throughout this conversation, we delve into Harrison’s personal journey and the transformative power of eco-building. His experiences and insights inspire us to consider how the spaces we inhabit can align with our values of sustainability and well-being. We explore the principles of eco-building, highlighting the use of renewable materials, energy-efficient designs, and innovative technologies that foster harmony between human habitation and nature.
Within the context of eco-building, Harrison shares his wisdom on the importance of a plant-powered lifestyle. We uncover how conscious choices in our diet and lifestyle can further enhance sustainability efforts and promote holistic well-being. Harrison’s book, “Build Your Own,” serves as a comprehensive guide, illustrating how nutrition and eco-building intertwine to create a harmonious and sustainable future.
Drawing from his extensive knowledge, Harrison dives into the practical aspects of eco-building. We discuss the essential steps involved in constructing eco-friendly homes, from site selection and material sourcing to energy-efficient systems and waste reduction strategies. His expertise shines through as he offers valuable advice on how to navigate the complexities of sustainable construction, empowering individuals to build homes that reflect their values and contribute to a greener world.
Throughout the episode, Harrison shares captivating anecdotes and practical tips from his book, “Build Your Own.” This invaluable resource acts as a roadmap for aspiring eco builders, providing them with the tools and inspiration needed to embark on their own sustainable building projects. From designing with nature in mind to incorporating renewable energy solutions, Harrison’s book serves as a beacon of knowledge for anyone interested in creating a positive impact through eco-building.
Listen to this episode and discover the profound connections between sustainable construction, plant-powered living, and the steps we can take to create a brighter, greener tomorrow.
Lots of Love,
Dave, Steve & The Happy Pear Team
This episode is sponsored by Vivobarefoot Footwear. Vivobarefoot Footwear have given our listeners an exclusive 15% discount when you enter the code HAPPYPEAR15
Genuinely these are the only shoes you will see Dave & Steve wearing!
Produced by Sean Cahill & Sara Fawsitt
Available now from all good podcast providers: