This is so tasty, low in fat and really easy to make. We make 3 components, a lentil curry, a coriander cream and a pickled spicy cucumber, that looks like watermelon to bring a well rounded nourishing meal. Serve with your favourite grain of choice or a wholemeal flatbread. This is a recipe from our Happy Shape course to help you reach your happy shape with Dr Sue Kineally and Dietician Rosie Martin.

An image of Summer Lentil Dal with Cucumber Pickle and Coriander cream

Summer lentil Dal with pickle cucumber and coriander cream


This is so tasty, low in fat and really easy to make. We make 3 components, a lentil curry, a coriander cream and a pickled spicy cucumber, that looks like watermelon to bring a well rounded nourishing meal. Serve with your favourite grain of choice or a wholemeal flatbread. This is a recipe from our Happy Shape course to help you reach your happy shape with Dr Sue Kineally and Dietician Rosie Martin.

Takes 30 minutes

Serves 4

Ingredients
 

  • 1 red onion
  • 1/2 thumbsize ginger
  • 1/2 red chilli
  • 2 courgettes
  • 500 g lentils
  • 400 g tinned chopped tomatoes
  • 1.5 litre water
  • 2 tbsp tamari
  • 1 tsp ground cumin
  • 1 tsp ground turmeric
  • 2 tsp ground coriander
  • 1/3 tsp ground cinnamon
  • 1 tsp salt
  • 1/4 tsp black pepper

Cucumber Pickle

  • 1/4 cucumber
  • 1/2 red chilli
  • 100 ml clear vinegar
  • 1/2 fresh beetroot grated
  • pinch salt

Coriander Cream

  • 15 g fresh coriander
  • 200 ml soy yoghurt
  • 1/2 lime juice
  • pinch salt

Instructions
 

  • First step let's make the pickle. Slice the cucumber in half lengthwise and then slice into 1/2 cm slices. Add to a glass along with a pinch of salt and cover with the vinegar. Grate the beetroot and squeeze the juice into the vinegar to colour the pickle. You only want the juice and not the beetroot flesh (you may want to wear a glove here as the beetroot is so high in antioxidants that it will colour your hand). Mix well and leave the pickled to infuse while you make the Dal.
  • Peel and finely dice the red onion and ginger. Finely dice the ½ chilli leaving the seeds in if you prefer it spicier or removing them if you prefer it less hot. Slice the courgettes into half moon shapes that are approx ½ cm thick
  • Heat a large saucepan on high heat and once hot add in the onion and ginger and chilli and fry for 4-6 mins until it starts to brown. If it starts to stick, add in 2 tbsp of water to deglaze the pan and incorporate any stuck bits, You may have to do this more than once depending on your pan.
  • Next add in the sliced courgettes along with the spices (ground coriander, ground cumin, turmeric, cinnamon, salt and pepper) and cook together for 3-4 mins allowing the courgettes to brown slightly.
  • Add in the tin of chopped tomatoes, lentils, water and the tamari/ soy sauce and mix well. Bring to a boil and continue to cook for 15-20 mins until the lentils are cooked. You will have to stir regularly to avoid the lentils sticking.
  • While the lentils are cooking make the coriander cream. Finely dice the coriander and add to the yogurt and mix with a pinch of salt and the juice of ½ lime. Mix well and set aside.
  • Once the lentils are cooked add the juice of ½ a lime to them and season the dish by adding more salt, ground black pepper or lime juice to your liking.To serve, add a generous serving of dal, along with some coriander cream and some pickled on top! Enjoy, this is so tasty! 
Keyword low fat
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This is such a treat and so worth trying we felt like inhaling it after making it! It’s a different take on the classic in that it’s plant based and instead of ladyfingers or savoiardi we use a plant based scone which sounds crazy but it actually works beautifully! The scone was from our Ultimate Vegan Baking course, which you can find more about here!

An image of Tiramisu Affogato

Tiramisu affogato


This is such a treat and so worth trying we felt like inhaling it after making it! It's a different take on the classic in that it's plant based and instead of ladyfingers or savoiardi we use a plant based scone which sounds crazy but it actually works beautifully! 

Takes 7 minutes

Serves 2

Ingredients
 

  • 2 shots Espresso
  • 2 tbsp icing sugar
  • 1 tbsp brandy (optional)
  • 200 g cream cheese
  • 100 ml plant based cream
  • 4 tbsp icing sugar
  • 150 g vanilla ice cream plant based
  • 2 vegan scones
  • 1 tbsp cocoa powder

Instructions
 

  • Get 2 x 300ml clear glasses. Cut the scones open, in half across the equator and cut each scone half so that they will neatly fit into the glasses. You should get 4 scones pieces to layer in.
  • Mix together the espresso, icing sugar and marsala (if using) and set aside.
  • In a separate bowl mix together the cream cheese, cream and icing sugar and whip until thick and creamy, taste and add more icing sugar if you want it sweeter.
  • Take your glasses and add in the base scone piece. 
  • Coat it in the coffee mix so the coffee is just over the scone layer. Add in one generous scoop of vanilla ice cream approx 35ml on top of the soaked scone and spread to the edge. 
  • Add in the second scone layer and again cover in the Coffee mixture finally cover in the cream cheese to the top and lastly sprinkle cocoa powder on top.
  • You want to ensure that each glass is full and do your best to ensure that the layers are clear and separate. Enjoy, this is such a treat!
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Sample Lesson: Cognitive Health

Oestrogen levels can affect word recall, memory and so called ‘brain fog’ symptoms, and having levels that are both too low or indeed too high in some people can mean the sweet spot is hard to find. For some, HRT helps. Regular physical activity and spending time in nature helps, as well as prioritising sleep, trying out breathwork and meditation and avoiding alcohol.  Learning new skills and managing stress are also useful.

Sample Lesson: Menopause 101 – also includes Perimenopause

Women are usually born with two ovaries (egg containing baskets or organs) although one can go through life with no repercussions if there is only one functioning ovary. Each ovary contains a huge number of eggs, in fact thousands which reduce in number over time through a process of natural loss every month. There is no way to increase or reduce this natural loss of eggs. Only a few hundred eggs are used in a woman’s lifetime. After the onset of puberty, the ovary releases an egg most months, a process known as ovulation. 

Sample Lesson: What about Calcium?

Calcium is an important mineral for human survival. It is needed, as you probably already know, to keep our bones and teeth strong and healthy. Small amounts of calcium are also required for nerve function, to relax our muscles and for blood clotting.

Before the domestication of dairy cows was commonplace, many human populations evolved without dairy in their diet, consuming all the calcium they required from plants. Due to the artificial selection of sweetness, rather than nutritional content, many of the plant foods we consume today have lower levels of calcium than that of their ancestors. 

Sample Lesson: Benefits of Soya in Menopause

A randomised controlled trial showed fantastic results showed Just 1/2 cup or 86 g of mature soya beans providing 55 to 60 g of isoflavones was associated with reduced frequency and severity of hot flushes by 84% and improved quality of life in vasomotor, psychosocial, physical, and sexual symptoms in postmenopausal women when followed for just 12 weeks. The women involved in this study were following a completely plant based diet during this time. 

The Happy Pear Podcast

In the latest we sit down with Dr Rupy Aujla in person, founder of The Doctor’s Kitchen, to chat about all things food and health.

Episode 126

Dr Rupy Aujla is not your typical physician – he’s a passionate advocate for the role of food in preventing and managing chronic diseases, and has made it his mission to inspire and empower people to use food as medicine. With a background in general practice and emergency medicine, Dr Rupy has witnessed first-hand the impact of lifestyle choices on health outcomes, and believes that good nutrition is the foundation of good health.

Dr Rupy shares some fascinating insights into the science behind food and health, and offers practical tips on how to incorporate more plant-based foods into your diet. He also talks about his latest book, “Eat to Beat Illness”, which explores the links between diet and disease, and provides evidence-based advice on how to eat for optimal health.

Overall, this episode is a must-listen for anyone interested in the intersection of food and health, and is sure to leave you feeling inspired and motivated to make positive changes in your own life. So grab a cup of tea, sit back, and enjoy the conversation!

Lots of Love,

Dave, Steve & The Happy Pear Team

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:

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One of our most popular videos on instagram was a shawarma – here we make an umami spiced ketchup and marinate some oyster mushrooms which we skewer and char until they are so magnificent, serve with a tahini yogurt cream, spicy tabbouleh and pickled red onions, these are so tasty!

An image of Mushroom Shawarma Skewers on Flat Breads

Mushroom Shawarma skewers on flat breads


One of our most popular videos on instagram was a shawarma – here we make an umami spiced ketchup and marinate some oyster mushrooms which we skewer and char until they are so magnificent, serve with a tahini yogurt cream, spicy tabbouleh and pickled red onions, these are so tasty!

Takes 25 minutes

Serves 2

Ingredients
 

  • 200 g oyster mushrooms

Umami Ketchup Sauce

  • 3 tbsp tomato puree
  • 1.5 tbsp maple syrup
  • 2 tbsp apple cider vinegar
  • 1/2 tsp garlic powder
  • 1/3 tsp salt
  • 2 tbsp Tamari

Tahini cream

  • 200 g natural soy yoghurt
  • 100 g light tahini
  • 1/2 tsp garlic powder
  • 1/2 lemon juice
  • pinch of salt

Pickled red onions

  • 1/2 red onion
  • 75 ml apple cider vinegar
  • pinch of salt

2 flat breads

Instructions
 

  • First let's pickle the red onion, peel and finely slice the red onion into long thin slices and add to a glass along with the salt and vinegar, ensuring all the onion is submerged in the vinegar.
  • Mix together all the umami ketchup ingredients and mix well, taste and adjust the seasoning and spiciness to your liking. Take the oyster mushrooms and rip the larger ones in half lengthwise and add to a bowl along with ¾ of the umami ketchup and mix well, and leave to marinade for 5 mins while you make the tabbouleh and tahini cream.
  • For the tabbouleh quarter the cherry tomatoes, finely dice the cucumber, lettuce and coriander and add them all to a bowl, finely dice the chilli, include the seeds if you prefer it spicy or discard if too spicy and add to the bowl. Add a generous pinch of salt and mix well, taste and adjust the seasoning to your liking. 
  • For the tahini cream, mix together all the ingredients with a fork until it comes together into a thick creamy delicious looking sauce, not that unlike mayonnaise. Taste and adjust the seasoning to your liking. If its too thick add a little more yogurt and if it's too thin add a little more tahini, you want it like mayo like consistency.
  • Carefully thread the mushrooms onto 2 skewers, heat a frying pan or griddle pan on high heat and add 1.5 tbsp of oil. Once hot, reduce to a medium heat, add the mushroom skewers and cook on all sides until they start to char. Use a pastry brush to brush on more of the sauce to ensure an even coating where the sauce almost glazes the outside of the mushrooms.Once the mushrooms are lightly charred all over remove from the heat.
  • To serve, heat up the flat breads and add a generous dollop of tahini cream on the base, followed by lots of tabbouleh, remove the mushrooms from the skewer on top and finely add some pickled red onion on top – enjoy!
Print Recipe

These are phenomenal. We started out wanting to create a recipe to make an epic cucumber dish as we had so many on the farm and this mushroom steak was to be the supporting role but it was just so good it got the lead role! These are super “meaty”, juicy, umami and so delicious! We serve them with a spicy asian style cucumber salad

An image of Oyster Mushroom Steaks with Ginger and Sesame cucumbers

Oyster mushroom Steaks with ginger and sesame cucumbers


These are phenomenal. We started out wanting to create a recipe to make an epic cucumber dish as we had so many on the farm and this mushroom steak was to be the supporting role but it was just so good it got the lead role! These are super “meaty”, juicy, umami and so delicious! We serve them with a spicy asian style cucumber salad

Takes 17 minutes

Serves 1

Ingredients
 

  • 200 g oyster mushrooms
  • 2 tbsp sesame oil
  • 1 tbsp apple cider vinegar
  • 1.5 tbsp tamari
  • 1.5 tbsp maple syrup
  • 1/4 thumbsize ginger

Cucumber Salad

  • 1 tbsp sesame oil
  • 1 tbsp tamari
  • 1 tbsp maple syrup
  • 1 tbsp brown sugar
  • 1 tsp chilli flakes
  • 1 clove garlic
  • 1/4 thumbsize piece of ginger
  • 2 cucumbers

Instructions
 

  • For the cucumber salad, slice the cucumber into 1/2 cm slices. Finely dice the garlic and ginger and mix together with the remaining of the ingredients for the cucumber salad. Add the sauce to a saucepan and put on a high heat, bring to a boil and reduce to a low heat and leave to reduce for 3-4 mins stirring continuously. This is to thicken the sauce so it will coat the cucumber. Set the sauce aside to cool while you make the mushroom steaks. 
  • Next lets make the sauce for the mushrooms, in a glass mix together 1 tbsp of sesame oil, the apple cider vinegar, tamari, maple syrup and finely dice the ginger and add that in and mix well.Put a non stick pan on high heat. Add 1 tbsp of sesame oil to the pan.
  • Add the mushrooms to the pan (ensure to only add a single layer so they have enough room to fry) and use a wooden spoon to flatten them on the pan so they brown all over and evaporate more moisture.Cook on each side for 2-3 mins until they start to brown. Carefully add in enough of the sauce so there is enough to lightly coat the mushrooms but not too much that they are swimming in sauce.
  • Repeat with any remaining mushrooms until they are all cooked and look fab.To plate up, mix together the cucumber with the cucumber sauce and mix well, divide between 2 plates and divide up the mushrooms between 2 plates and enjoy!
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The Happy Pear Podcast

This week we speak to Jane Esselstyn! Jane  brings her perspective and passion as a nurse, researcher, mother, and teacher to the forefront of the plant-based movement. Author and co-author of NY Times Bestseller Be a Plant-Based Woman Warrior: Live Fierce, Stay Bold, Eat Delicious, and The Prevent and Reverse Heart Disease Cookbook, Jane presents her work, research, and high energy demos around the world- and on her new YouTube channel with her mum, Ann Esselstyn.

Episode 125

Women, families and community drive Jane’s work forward. She is the host of the annual conference, Prevent and Reverse Heart Disease for Women, which is focused on the power of plants! Jane claims, “Prevention is the new cure, and the most powerful, relevant, and protective medicine available”. With full enthusiasm, Jane co-founded Well, Now! Camp – an activity -filled, creative escape for Plant-Based Women Warriors .

In this lively conversation, Jane shares her wealth of knowledge and passion for healthy, plant-powered lifestyles, providing listeners with practical tips and empowering insights along the way.

Throughout the episode, Jane delves into the practical aspects of adopting a plant-based lifestyle, offering invaluable advice. Aside from talking plants, we also dive deep into the area of sex education, a big jump from plant-based eating you might think! However, Jane has worked as a sex educator for a number of years and shares some brilliant insights on how the topic should be explored. 

As a renowned author and speaker, Jane has dedicated herself to empowering individuals on their journey towards better health. Her warm and relatable approach makes the path to wellness accessible and enjoyable for all. This episode will leave you feeling inspired, informed, and hopefully ready to embark on your own transformative health journey. 

Lots of Love,

Dave, Steve & The Happy Pear Team

To learn more about Jane and her work visit: https://janeesselstyn.com/

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:

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The Happy Pear Podcast

We’re thrilled to share some exciting news with you – we are giving you, our community, the chance to join us on the journey as co-owners of The Happy Pear.  

We’re selling 18.9% ownership of The Happy Pear to our community as part of our very first Crowd Investing Campaign.

Episode 124

We have been helping people make healthier food choices that are kinder to them and the planet since starting The Happy Pear over 19 years ago. And now, we’re inviting you to be part of this journey as a co-owner.

Our mission in the last 19 years has not changed! Our aim is to create a happier, healthier world and build community which is more relevant than ever today.

And now, we’re offering you a chance to be part of this journey as a co-owner.

In this episode we provide you with the behind the scenes of how and why The Happy Pear started, from a small fruit and veg shop to the business it is today. We talk through the successes and our future vision.

Want to find out more? Visit https://thehappypear.ie/invest/

Come Join the Fruit & Veg Revolution 😉

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:

listen on spotify

This is such a beautiful way to cook courgettes, by cooking the courgettes this way they become soft, charred and succulent which pairs so well with the gentle but strong romesco sauce topped with a creamy mint and yogurt sauce. This is magnificent! We used small new season courgettes for this for a really sweet version.

An image of Courgette hassleback with romesco sauce and mint yogurt

Courgette hassleback with romesco sauce and mint yogurt


This is such a beautiful way to cook courgettes, by cooking the courgettes this way they become soft, charred and succulent which pairs so well with the gentle but strong romesco sauce topped with a creamy mint and yogurt sauce. This is magnificent! We used small new season courgettes for this for a really sweet version.

Takes 35 minutes

Serves 2

Ingredients
 

  • 2 courgettes medium

Romesco Sauce

  • 1 jar roast red pepper 220g
  • 1 clove garlic
  • 100 g blanched almonds
  • 8 tbsp olive oil
  • 1 tbsp vinegar
  • 2 tsp salt
  • 1/4 black pepper

Yoghurt Sauce

  • 250 g coconut yoghurt
  • 10 g fresh mint
  • 2 tbsp tahini
  • 1/2 lemon juice
  • pinch of salt

Instructions
 

  • Preheat the oven to 200 degrees C.
  • Carefully slice the courgettes 3/4 of the way through the courgettes and space the slices approx 1/2 cm apart to create a hassle back courgette, repeat with other courgette and place on a baking tray. Brush with 2 tablespoons of oil and a generous pinch of salt and try to ensure some of the oil gets into the slices in the courgettes. Bake for 20 mins. While they are baking make the romesco sauce and the mint yogurt.
  • For the Romesco sauce, peel the garlic cloves and add with all the rest of the the ingredients to a food processor or blender and blend till smooth. Taste and adjust the seasoning to your liking.For the mint yogurt sauce remove the mint leaves from the stalk and finely dice. Add the rest of the ingredients together in a bowl and mix well. Taste and adjust the seasoning to your liking.Check on the courgettes and open up some of the slices and add a tiny bit more oil to ensure they really go golden on the inside. Bake for a further 5 mins until well cooked so that they are soft, slightly charred but that they hold their shape.
  • Get 2 bowls to serve and put a generous base layer of the romesco sauce, add a courgette on top and drizzle over the yogurt sauce for a lovely finish.Enjoy!
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An image of Carrot Flap Jacks

Carrot Flapjacks


These are so good and a great way to sneak in some extra carrots. Carrot is the second sweetest of all vegetables and really complements the chewy sweetness of these flapjacks beautifully!

Takes 45 minutes

Serves 12

Ingredients
 

  • 200 g jumbo oats
  • 100 g carrot (grated)
  • 75 g flour
  • 150 ml vegetable oil
  • 50 ml maple syrup
  • 125 g brown sugar
  • 200 g pistachios

Instructions
 

  • Preheat the oven to 160°C.
  • Finely grate the carrot into a bowl, add a tiny pinch of salt, and mix. Transfer the grated carrot to a sieve and squeeze out any excess juice.
  • Remove the shells from the pistachios and roughly chop them.
  • In a bowl, mix together the dry ingredients: oats, flour, brown sugar, and pistachios. Make a well in the centre.
  • In another bowl, mix together the wet ingredients: vegetable oil, maple syrup, and the grated carrot.
  • Add the wet ingredients to the dry ingredients and mix well.
  • Line a 28 x 18 cm brownie tray with parchment paper. Add the flapjack mixture, pressing it into the corners and flattening it with the back of a spoon. Ensure it is well compacted but not overly pressed.
  • Bake for 30 minutes at 160°C (for a crispier flapjack, bake at 180°C for 30 minutes).
  • Remove from the oven and allow to cool for 10 minutes. While still in the tray, portion the flapjack into 16 squares (or your preferred size) using a knife. Allow it to cool fully before removing from the tray. It is very important to let the flapjacks cool completely to ensure they hold their shape.
  • Store in an airtight container and enjoy! We don’t actually know how long they last beyond 7 days at room temperature, as they are always eaten before then.
Print Recipe

The Happy Pear Podcast

This week we welcome a very special guest, the remarkable Ed Winters, also known as Earthling Ed. Ed is a prominent figure in the animal rights and veganism movement, whose passion and dedication have touched the lives of many. 

Episode 123

In this episode, we dive deep into his inspiring journey, explore his impactful advocacy work, and uncover the strategies he employs to spread compassion and create a kinder world for animals.

Ed’s impressive credentials include speaking engagements at conferences and universities, captivating TEDx talks, and appearances in mainstream media. His extensive experience and knowledge have made him a respected voice within the movement.

We delve into Ed’s personal experiences and pivotal moments that led him on a path of advocating for animals. Through his deep empathy and unwavering commitment, he has shaped a mission to raise awareness and drive positive change. Ed shares his journey, revealing the transformative power of compassion and how it propels his work forward.

One of the strategies that sets Ed apart is his approach to advocacy work. He believes in the power of storytelling and empathy to connect with people on an emotional level. By highlighting the inherent value of all sentient beings, he encourages individuals to reconsider their food choices and embrace a compassionate lifestyle. Ed shares insights into the strategies he finds most effective in inspiring change and empowering others to make a difference.

Throughout the episode, we hear about the impact of Ed’s speeches, presentations, and online content. His ability to captivate audiences and foster genuine connections has left a lasting impression on many. We explore success stories and memorable moments that showcase the profound influence Ed has had on individuals, as well as the broader movement.

Ed’s vision for the future revolves around creating a kinder world for animals and the planet. He believes that compassion can revolutionise our relationship with animals, promote health, sustainability, and ethical choices. By embracing a plant-based lifestyle, we can contribute to a brighter future for all.

Join us as we explore the power of compassion and discover how each of us can play a role in creating a brighter, kinder world for all.

Enjoy!

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:

listen on spotify

This is so easy to make and really is an embodiment of synergy in that the components taste so much greater together than as individual parts.  The pears go beautiful caramelised and they compliment the pastry magnificently.

An image of Easy Pear Tart Tatin

Easy Pear Tart Tatin


This is so easy to make and really is an embodiment of synergy in that the components taste so much greater together than as individual parts.  The pears go beautiful caramelised and they compliment the pastry magnificently.

Takes 30 minutes

Serves 6

Ingredients
 

  • 2 pears ripe
  • 75 g brown sugar or white sugar
  • 1 sheet puff pastry

Instructions
 

  • Preheat the oven to 200 degrees C
  • Get a frying pan that is oven proof and add 2 tbsp of water along with the sugar and mix it till it all comes together with no clumps. Put the pan on high heat and don’t stir. Bring to a boil and then reduce to a medium heat and leave to cook without stirring until the sugar starts to turn a light shade of gold. Take the pan off the heat.
  • Slice the pear into long strips and lay a single layer of pear on top of the caramel (be careful of your fingers with the hot pan and caramel) do your best to shape the pears into a nice patten as this will be the top of your pie.Roll out the pastry and cut it to be slightly bigger than the size of the pan.
  • Carefully add it on top of the pan and tuck it in around the edges. Put in the oven to bake for 20 mins or until the base starts to go golden.
  • Remove and this is the most fun bit! While the pan is still hot add a board onto of the pan and flip it over in a strong confident manner. The tart Tatin will now be facing upright with the pears and caramel onto and the pastry at the bottom. Cut and enjoy!
Keyword pastry
Print Recipe

These are so incredibly tasty and they just taste like you want to eat more! The idea of caramelised banana in a salsa originally sounded like a bit of a joke but once we tried it we knew we were on to something! We make a spicy mayo, smokey spicy mushrooms and an epic caramelised banana salsa served on corn tacos.

An image of Spicy mushroom Tacos with caramelised banana salsa

Spicy mushroom Tacos with caramelised banana salsa


These are so incredibly tasty and they just taste like you want to eat more! The idea of caramelised banana in a salsa originally sounded like a bit of a joke but once we tried it we knew we were on to something! We make a spicy mayo, smokey spicy mushrooms and an epic caramelised banana salsa served on corn tacos.

Takes

Serves 2

Ingredients
 

Spicy Mayo

  • 100 ml plant based mayonnaise
  • 1 tbsp smoked paprika
  • 1 tsp chilli flakes

Caramelised Banana salsa

  • 1 banana
  • 100 g cherry tomatoes
  • 10 g fresh coriander
  • 1/2 red chilli
  • 1/2 lime juice
  • 1/2 red onion
  • 1 tbsp oil

Spicy Mushrooms

  • 150 g oyster mushrooms
  • 1 tbsp cumin seeds
  • 2 tbsp tamari
  • 1 tbsp smoked paprika
  • 1/2 tsp chilli flakes

To serve

  • 4 corn tacos

Instructions
 

  • For the spicy mayo mix together the ingredients until you get a lovely reddy sauce, this makes a delicious base layer to these tacos.
  • Heat a non-stick frying pan on high heat and peel and slice the ripe banana in half and then in half lengthwise, giving you 4 pieces. Add them to the hot pan open side down and cook until they caramelise or start to go golden. Reduce the heat to low and cook at a low heat for 3-4 mins allowing them to stew slightly in their own juices. Turn off the heat and leave to cool while you prepare the rest of the ingredients for the salsa.
  • Quarter the cherry tomatoes. Finely dice the red onion and coriander (or flat parsley) including the stalk. Peel and finely dice the chilli. Remove the banana from the pan and finely dice. Add all the ingredients for the salsa to the cooled pan and mix to incorporate the banana juices on the pan. Add to a bowl along with the limes juice, oil and pinch of salt. Taste and adjust the seasoning to your liking.
  • Heat the same non stick pan on high heat and add 1 tbsp of oil. Rip the mushrooms into long thin stips and add to the hot pan along with the cumin seeds. Use another slightly smaller pan to compress the mushrooms. This will encourage more evaporation and concentration of their flavour as well as giving a better char (just ensure the base of the smaller pan is clean!)
  • Cook until they turn brown on the bottom turn this should take anywhere from 2-4 mins and repeat. Add in the tamari and maple syrup and mix through and allow to cook down for 1-2 mins. Remove from the heat. Taste and adjust the seasoning to your liking.Cut the avocado in half remove the flesh and slice into long slices.
  • To assemble, get the corn taco, add a generous dollop of spicy mayo, followed by the caramelised banana sala, followed by some avocado slices and lastly the mushrooms on top. Repeat the the remaining ingredients and tacos and enjoy!
Print Recipe

Leek is often a totally underrated veg however when burnt on the outside it steams on the inside and results in one of the most succulent of veg. We make a beautiful strong and salty salsa that compliments the sweetness of the leek perfectly!

An image of Burnt leek Spaghetti and Miso Salsa

Burnt leek spaghetti and miso salsa



Takes 30 minutes

Serves 2

Ingredients
 

  • 2 leeks (600g)
  • 1 tbsp miso
  • 15 g flat parsley
  • 1/2 lemon juice
  • 1/2 red chilli
  • 2 cloves garlic
  • 3 tbsp olivce oil
  • 1 tbsp capers (no brine)

To serve

  • 3 tbsp sauerkraut
  • 20 g toasted walnuts crushed

Instructions
 

  • Give the leeks a good wash to ensure that there is no sediment inside the green part.Preheat the oven or if cooking on a fire, light a fire in your wood fired oven and wait till it gets to 250 degrees C
  • Put the leeks in with their skin on and leave to cook until they are burnt all over. You will have to turn them every 5-7 mins to get an even char. You want to make sure the leeks are black all over (don't worry!) and that they are soft in the inside indicating that they are cooked through.
  • While leeks are charring time to make the salsa. Peel and finely dice the garlic, finely dice the red chlli and the flat parsley. Add along with the remaining ingredients to a pestle and mortar or to a blender and grind or blend till smooth but while ensuring to keep a little bit of texture. 
  • Remove the leeks from the oven and leave to cool for a few mins as they will be easier to handle. Once cool peel off the burnt outer layer leaving the luminous soft green insides. Rip these up into long strips like spaghetti and put on a plate. Repeat with the other leek. You can either heat these leek spaghetti up or serve cold. Divide the leek spaghetti between 2 plates, drizzle over the salsa and garnish with some sauerkraut and sprinkle over the walnuts for a delicious dish! Enjoy!
Print Recipe

The Happy Pear Podcast

Dr. Peter Lovatt, also known as “Dr. Dance,” is a renowned psychologist and researcher who has dedicated his career to exploring the relationship between movement and human behavior. He is an expert in the field of dance psychology, and his work has been featured in numerous academic journals and media outlets.

Episode 122

In the latest episode we sit down with Dr. Dance to discuss the many benefits of dance and movement, both for physical health and mental well-being. Throughout the episode, we explore topics such as the connection between movement and creativity, the role of dance in building social connections, and the positive effects of dance on mental health.

With his infectious energy and enthusiasm, Dr. Dance shares his wealth of knowledge and insights on the power of movement to transform our lives. Whether you’re a seasoned dancer or a complete novice, this episode is sure to leave you feeling inspired and motivated to get up and move your body!

So, if you’re looking for some uplifting and informative listening, be sure to check out this episode with Dr. Peter Lovatt, aka “Dr. Dance.”

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:

listen on spotify

These mushrooms are super elegant and make a fabulous summer burger. They are juicy, crispy, gooey, sweet, savoury, spicy, and pickled. This burger is so worth the effort!

An image of Jerk mushroom, charred Peach & Caribbean Picklese burger

Jerk mushroom, charred peach & Caribbean picklese burger


These mushrooms are super elegant and make a fabulous summer burger. They are juicy, crispy, gooey, sweet, savoury, spicy, and pickled. This burger is so worth the effort!

Takes 43 minutes

Serves 2

Ingredients
 

  • 4 large portobello mushrooms
  • 3 tbsp tamari / soy sauce
  • 3 tbsp maple syrup (2 tbsp for the mushrooms, 1 tbsp for the peaches)
  • 2 tbsp jerk seasoning
  • 50 g breadcrumbs
  • 3 tbsp oil
  • 30 g flour
  • 100 ml plant-based milk
  • 1 fresh ripe peach

PICKLESE

  • 50 g cabbage
  • 1/2 carrot
  • 1/2 green or red pepper
  • 1 small red onion
  • 1 clove garlic
  • pinch ground clove
  • pinch ground cinnamon
  • 1/2 tsp black pepper
  • juice of 1 lime
  • 1/2 tsp salt
  • 200 ml vinegar of choice

To serve

  • 3 tbsp pesto (we used our spicy red pepper pesto)
  • 4 tbsp vegan mayo
  • 2 burger bun

Instructions
 

  • Make the Picklese:
    Finely slice the cabbage or grate it. Finely slice/julienne the carrot, pepper, red onion, and garlic. Dice the chilli, leaving the seeds in if you want more heat. Mix with the salt, black pepper, cinnamon, clove, and lime juice.
    Transfer the mixture to a jar, cover with the vinegar of choice until fully submerged, and let it pickle while you prepare the other components.
  • Prepare the Mushrooms:
    Heat a non-stick pan on high heat. Once hot, add 1 tsp oil and the mushrooms, ensuring they are well spread out.
    Compress the mushrooms using another clean pan to help evaporate moisture and concentrate the flavours.
    Cook for 3-4 minutes on each side until golden.
  • Glaze the Mushrooms:
    Add tamari and maple syrup to the pan and mix until the mushrooms are well coated.
    Turn off the heat and move the mushrooms around the pan to absorb the glaze evenly on both sides.
  • Coat the Mushrooms:
    Place flour in one bowl, plant-based milk in a second bowl, and breadcrumbs mixed with 1 tsp of jerk seasoning and a pinch of salt in a third bowl.
    Coat the cooked mushrooms first in the flour, then dip in the milk, and finally coat with the breadcrumbs. Repeat for all mushrooms.
  • Fry the Mushrooms:
    Heat 2 tbsp oil in a non-stick pan on high heat. Once hot, cook the mushrooms for 2 minutes on each side until golden and crispy. Set aside
  • Char the Peaches:
    Cut the peach in half, remove the stone and slice into four pieces.
    Heat a non-stick pan on high and cook the peach slices for 2 minutes on one side.
    Add 1 tbsp maple syrup and move the peach slices to coat them evenly.
    Cook until charred and golden. Remove and set aside.
  • Toast the Buns:
    Toast the burger buns in the pan for 1-2 minutes until golden.
  • Assemble the Burgers:
    Spread vegan mayo on the bottom bun and pesto or ketchup on the top bun.
    Place a mushroom burger on each bottom bun, followed by 2 slices of charred peach. Top with a generous portion of picklese.
    Finish with the top bun and enjoy!
Keyword Burger, jerk
Print Recipe

A 5 ingredient delicious and super simple fruity fresh pasty slice that will leave you looking for more! Decadently crispy, sweet and yum! And really bloomin’ easy too!

An image of Maple glazed apricot and pistachio slices

Maple Glazed Apricot and Pistachio Slice


A 5 ingredient delicious and super simple fruity fresh pasty slice that will leave you looking for more! Decadently crispy, sweet and yum!

Takes 30 minutes

Serves 4

Ingredients
 

  • 4 apricots
  • handful pistachios crushed
  • 50 ml maple syrup
  • 1 sheet puff pastry
  • 20 g icing sugar Dust them with some icing sugar using a sieve. Enjoy!!

Instructions
 

  • Preheat the oven to 180C
  • Line a baking tray with baking parchment
  • Drizzle 4 & 1 tablespoon patches of maple syrup on the baking parchment
  • Finely slice the pistachio nuts and sprinkle on top of the maple syrupSlice the apricots into approx 8 slices per apricot and place on top of the maple syrup.
  • Slice the sheet of puff pastry into 4 rectangles of approx 12cm x 6cm. Place these on top of each of the 4 maple syrup and pistachio patches and press down so the maple syrup covers the whole of the bottom side. Any excess maple syrup that comes out the side, brush it on top.
  • Place in the preheated oven and bake for 25 minutes.
  • Remove from the oven. Using a pallet knife remove them carefully from the baking parchment and turn over so the apricot side is up.
  • Dust them with some icing sugar using a sieve. Enjoy!!
Print Recipe

The Happy Pear Podcast

In this weeks’s episode we sit down with Colman Power, a fitness coach and personal trainer with over 20 years of experience in the health and wellness industry. Colman is also an expert in organic horticulture and has a wealth of knowledge to share on growing your own vegetables and herbs.

Episode 121

During the episode, Colman shares his passion for organic gardening and the benefits of growing your own produce. He explains how easy it can be to get started, even if you have limited space or experience. We discuss topics such as companion planting, soil health, and the importance of organic methods in promoting biodiversity and protecting the environment.

But it’s not just about gardening – Colman also provides insights on how to incorporate the fresh fruits and veggies you grow into your meals. He shares his favorite recipes and ideas for making the most of your harvest. He also discusses the importance of functional movement and how gardening can actually be a form of exercise. 

A great episode which we had the pleasure of recording in person!

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:

listen on spotify

Cabbage is often seen as a bland veg however when charred like this its flavour is unlocked and it’s magic!! Chimichurri sauce, originally from South America is a fresh, spiced acidic sauce that marries beautifully with the cabbage which goes beautifully with the caramelised hummus. So worth trying! Introducing Charred Cabbage with Chimichurri!

An image of Charred Cabbage with Chimichurri

Charred Cabbage with Chimicurri


Cabbage is often seen as a bland veg however when charred like this its flavour is unlocked and it’s magic!! Chimichurri sauce, originally from South America is a fresh, spiced acidic sauce that marries beautifully with the cabbage which goes beautifully with the caramelised hummus. So worth trying!

Takes 30 minutes

Serves 2

Ingredients
 

  • 1 York Cabbage or pointed
  • 1/2 red chilli
  • 2 cloves garlic
  • 10 g fresh coriander
  • 5 g fresh flat parsley
  • 40 ml red wine vinegar
  • 60 ml olive oil
  • 1/2 tsp salt
  • 3 tbsp oil
  • 180 g caramelised onion hummus

Instructions
 

  • Fill and boil the kettle
  • Cut the cabbage into 4 quarters ensuring to keep the stalk on so that each quarter holds its shape when quartered.
  • Add the cabbage to a saucepan with a generous pinch of salt and cover with just boiled water. Add in some spices, (we added in 1 tsp pink peppercorns, 1 tbsp cumin seeds, 1/2 tsp chilli flakes) put a lid on and leave it to boil for 10 mins until the cabbage is cooked through and soft but that it is still holding its shape.
  • While the cabbage is cooking make the chimichurri sauce, peel and finely dice the garlic, finely dice the chilli (leave out if you prefer it less spicy) and also finely dice the parsley and coriander, add to a bowl along with a generous pinch of salt and the olive oil and vinegar. Mix well and adjust the seasoning to your liking. It should taste fresh, acidic and yet balanced.
  • Drain the cabbage. Heat a frying pan on high heat and once hot add in 3 tbsp of oil and once really hot add in the drained cooked cabbage quarters. Cook on each side until charred and golden, (this should take 3-4 mins depending on the temperature of the pan, sprinkle with a pinch of coarse sea salt.
  • Spread the hummus onto a large plate, layout the charred cabbage on top and drizzle over/ spoon the chimichurri sauce and enjoy!
Print Recipe

The Happy Pear Podcast

Dr. Kathryn Pinkham is a highly esteemed sleep specialist with over a decade of experience helping people overcome their sleep issues. She is the founder of The Insomnia Clinic, which is a private clinic based in London that offers a range of evidence-based treatments for insomnia and other sleep disorders. Kathryn has also worked with a variety of well-known clients, including professional athletes, business leaders, and celebrities.

Episode 120

During this episode, Kathryn discusses the importance of getting a good night’s sleep and how it can impact our overall health and wellbeing. She shares some helpful tips and tricks for improving our sleep habits, including setting a regular sleep schedule, creating a calming bedtime routine, and avoiding screens before bed.

Kathryn also discuss the impact of stress and anxiety on sleep, as well as the benefits of mindfulness and relaxation techniques for improving sleep quality. 

Overall, this episode is a must-listen for anyone struggling with sleep issues or looking to improve their overall sleep hygiene. 

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:

listen on spotify

This is a lovely fresh bowl aimed at helping you radiate from within! It is a well balanced meal that is low in fat yet high in flavour, that takes 20 mins from start to finish and is so worth the effort. The pickled radishes are so worth making! This is a recipe from our happy shape course which is aimed at helping you reach your happy shape.

An image of Beauty Bowl

Beauty Bowl


This is a lovely fresh bowl aimed at helping you radiate from within! It is a well balanced meal that is low in fat yet high in flavour, that takes 20 mins from start to finish and is so worth the effort. The pickled radishes are so worth making! This is a recipe from our happy shape course which is aimed at helping you reach your happy shape.

Takes 20 minutes

Serves 2

Ingredients
 

  • 1 red pepper
  • 100 g leaves
  • 160 g firm tofu
  • 2 tbsp tamari
  • 1 tbsp maple syrup
  • 1 tsp vinegar
  • 50 g mixed seeds
  • 12 cherry tomatoes
  • 1 avocado
  • 150 g cooked butter beans

Pickled Radish

  • 4-5 radish
  • 40 ml apple cider vinegar
  • pinch salt
  • 5 g fennel (herb of choice)

Serve

  • 2 slices sourdough

Instructions
 

  • First make the pickled radishes by slicing them finely along with the herb of choice and add to a glass along with a pinch of salt and cover with the apple cider vinegar or vinegar of choice. Give it a mix and leave it to sit while you make the rest of your bowl.
  • Slice the pepper into long strips. Heat up a griddle pan or non-stick frying pan on high heat and once hot, fry the peppers on booths with no oil until they starts to char around the edges, this will take around 5-7 mins. Remove from the heat and set aside
  • Slice the tofu into 4 pieces and add to the same hot pan. Sear or fry on both sides on high heat until it goes lightly golden brown. Mix together the tamari, maple syrup and vinegar and add to the tofu. Move the tofu around to mop up the sauce. Turn off the heat and as the sauce starts to cool it will thicken and glaze the tofu. Remove from the pan and set aside. Keep the pan hot and add the seeds. Cook the seeds while stirring regularly until the sesame seeds start to pop, this should take about 4-5 mins. Remove from the pan.
  • Drain and rinse the cooked beans. Cut the avocado in half, remove the stone, spoon out the flesh and slice into long stips. Quarter the cherry tomatoes.
  • To assemble the bowl, divide the leaves between the 2 bowls, carefully layer in the tofu, red pepper, butter beans, slices of avocado, cherry tomatoes, remove the radishes from the vinegar and divide between the bowls, sprinkle the seeds on top and enjoy!

Nutrition

Serving: 1gCalories: 662kcalCarbohydrates: 105gProtein: 22gFat: 24gSaturated Fat: 4gPolyunsaturated Fat: 6gMonounsaturated Fat: 12gSodium: 431mgPotassium: 1334mgFiber: 25gSugar: 21gVitamin A: 5609IUVitamin C: 135mgCalcium: 604mgIron: 27mg
Keyword low fat, salad
Print Recipe

This is a lovely healthier take on the classic, the airfryer means we don’t have to deep fry our “fish” thus reducing the oil content by approx 60%. Here we use tofu as our “fish” and by coating in a little seaweed and some tamari delivers a great flavour – we used the instabrand vortex plus versazone airfryer as the 2 drawers meant we could cook the “fish” and chips at the same time and have them finish together!

Here we used an Instant Versazone – Save 15% on any full price Instant air fryer with code HAPPY until 31st May. 

Click here to avail of the offer

An image of Beer Battered “Fish” Fingers and Chips

Beer Battered “Fish” Fingers and Chips in an airfryer


This is a lovely healthier take on the classic, the airfryer means we don't have to deep fry our “fish” thus reducing the oil content by approx 60%. Here we use tofu as our “fish” and by coating in a little seaweed and some tamari delivers a great flavour – we used the instabrand vortex plus versazone airfryer as the 2 drawers meant we could cook the “fish” and chips at the same time and have them finish together! 
Here we used an Instant Versazone Dual Drawer mode…meaning you can cook two different batches at the same time! Save 15% on any full price Instant air fryer with code HAPPY until 31st May.

Takes 14 minutes

Serves 2

Ingredients
 

Beer Umami Bath

  • 60 ml Ale / Beer of Choice
  • 45 ml Tamari / Soya Sauce

Dry Sea Mix

  • 35 g Cornflour
  • 60 g Plain Flour
  • 3 g Dry Seaweed of Choice / Seaweed Powder
  • 1/4 tsp Salt
  • 1/6 tsp Garlic Powder

Base Coat

  • 200 g Firm Tofu
  • Spray Oil for browning

Chips

  • 400 g Potatoes
  • Salt

Instructions
 

For the chips:

  • Preheat the airfryer to 200 degrees c
  • Cut the potatoes into chip size (approx 1cm x 1cm x 8cm) , rinse them in cold water and leave them to soak for a minute or 2 and rinse again. This process will remove some of the starch and result in a crispier chip! Add to one side of the airfryer and add 1/3 tsp of salt and 5 sprays of oil and mix well.
  • Put them on bake function on the airfryer for 25 mins at 200 degrees c. If using an instabrand vortex plus versazone airfryer, use the dual sync function so the chips and the tofu end at the same time. 

For the Tofu:

  • Finely dice or rip up the seaweed, if using a sheet of nori finely dice using a knife and if using the likes of arame seaweed just finely dice with a knife or use a pestle and mortar, you want it to be a fine almost powder-like texture.
  • Get 2 bowls, one for the beer and tamari mix, and one for the dry sea mix. Cut the tofu into long rectangle strips, approx 5cm x 10cm x 1cm
    In the first bowl mix the seaweed, flour, cornflour, salt and garlic powder. 
    In the second bowl mix together the beer and tamari/ soy sauce.
  • Dip the tofu in the beer tamari mix, then into the dry sea mix, and repeat 3 times to give it a good coat that doesn't run.
  • Carefully place in the airfryer and spray with an oil spray approx 5-10 times, this will give a more even golden colour, bake for 15 mins at 200 degrees c.
  • Twice during the cooking process remove the tofu and coat in the tamari beer mixture and then the dry mixture and then the tamari beer mixture and put back in the airfryer to cook.
    This will ensure you get a good crusty batter. 
  • Once cooked, remove and serve the battered “fish” and chips with some peas and a slice of lemon, enjoy!

Video

Print Recipe

Baba – means dad, Ganoush – means spoilt ; as in such a treat to eat this dish. We love this dish and we’ve made a healthier version to keep it lower in fat, and big in flavour. If you do want to add extra tahini and olive oil on top…we also approve!

An image of Baba Ganoush

Baba Ganoush


Baba – means dad, Ganoush – means spoilt ; as in such a treat to eat this dish. We love this dish and we've made a healthier version to keep it lower in fat, and big in flavour. If you do want to add extra tahini and olive oil on top…we approve!

Takes 18 minutes

Serves

Ingredients
 

  • 2 aubergines
  • 70 g Tahini
  • 3 tbsp lemon juice
  • 1 clove garlic
  • 3 tbsp plant based yoghurt
  • 1 tsp salt
  • pinch ground pepper
  • 1/4 tsp sumac

Instructions
 

  • Preheat the oven to 220 C fan, cut eggplant in half lengthways, rub a little oil on the inside of the aubergine and place on a baking tray flesh side down, sprinkle with salt and cook for 40 mins until the aubergine is charred and collapsed and is super soft. Add the remaining ingredients and mix well. Taste and season with lemon, salt or heat to your preference.
  • Or if you have a gas stove you can cook the aubergine directly on an open flame, turning occasionally, for approx 15 minutes or until charred and collapsed and super soft inside.
  • Allow to cool for a few minutes until you can handle them, into a medium mixing bowl, scrape out the soft flesh from the aubergine ( it should come away easily from the skin
  • Add the remaining ingredients and mix well. Taste and season with lemon, salt or heat to your preference.
Keyword aubergine
Print Recipe

The Happy Pear Podcast

In this episode, we are joined by Michelle Wong, a cosmetic chemist and skincare blogger with a PhD in chemistry. Michelle has been sharing her expertise on all things skincare for over a decade, and her blog, Lab Muffin, is a go-to resource for those looking to learn more about the science behind beauty products.

Episode 119

The conversation covers a range of topics, including the importance of using sun cream, the difference between natural and unnatural cosmetic ingredients, and more. Michelle shares her insights and expertise throughout the episode, explaining complex scientific concepts in an approachable and engaging way.

We start off by discussing the science behind sun cream and how it works to protect the skin from UV radiation. Michelle emphasises the importance of using sun cream on a daily basis, regardless of skin tone or weather conditions, to prevent skin damage and reduce the risk of skin cancer.

The conversation then shifts to the topic of natural vs unnatural cosmetic ingredients. Michelle explains that these labels can be misleading, as there is no clear definition of what constitutes a “natural” ingredient. She also notes that many synthetic ingredients are safe and effective, and that the focus should be on choosing products that work well for your skin type and needs.

Throughout the episode, Michelle shares her expertise on skincare and beauty products, dispelling common myths and misconceptions and offering practical advice for listeners. 

A fascinating and informative deep dive into the world of skincare, from the insights and expertise of Michelle Wong (Lab Muffin). Whether you’re a skincare enthusiast or simply curious about the science behind beauty products, this episode is for you..

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:

listen on spotify

An image of High Protein Chickpea Curry

High Protein Chickpea Curry


Delicious, simple, and so tasty! This chickpea curry is packed full of fibre, flavour, and is great for heart health. It’s one of the recipes from our Happy Heart Course with Cardiologist Joel Kahn.

Takes 20 minutes

Serves 4

Ingredients
 

  • 100 g tempeh (3.5 oz)
  • 2 cloves garlic
  • 10 g fresh ginger (0.35 oz )
  • 4 scallions (green onions)
  • 1 tbsp miso paste
  • 1 x 400g (14 oz) (tin of chopped tomatoes)
  • 1 x 400g (14 oz ) (tin of low fat coconut milk)
  • 100 g baby spinach (3.5 oz)
  • 1 carrot
  • 1 yellow pepper
  • 2 x 400g (14 oz) (each tins of cooked chickpeas)
  • 10 cherry tomatoes
  • 1 tbsp cumin seeds
  • ½ tsp fennel seeds (optional)
  • 2 tbsp curry powder
  • 1 tsp ground turmeric
  • 1 tsp salt
  • ¼ tsp ground black pepper
  • Juice of ½ lime

Instructions
 

  • Prepare Vegetables and Tempeh: Grate the carrot and ginger. Peel and finely dice the garlic. Finely slice the scallions or green onions. Use a potato peeler to slice the tempeh into thin slices. Drain and rinse 2 x 400g tins of cooked chickpeas. Quarter 10 cherry tomatoes. Slice the yellow pepper into thin slices.
  • Sauté Vegetables and Tempeh: Heat a wide-bottomed frying pan on high heat. Once hot, add the sliced green onions, sliced yellow pepper, grated ginger, grated carrot, and sliced tempeh; fry for 2 minutes.
  • Add Spices and Garlic: Next, add the diced garlic, 1 tbsp cumin seeds, and ½ tsp fennel seeds to the pan and cook for another 2 minutes.
  • Combine Remaining Ingredients: Add in the drained chickpeas followed by the rest of the ingredients (1 x 400g tin chopped tomatoes, 1 x 400g tin coconut milk, 1 tbsp miso paste, 2 tbsp curry powder, 1 tsp ground turmeric, 1 tsp salt, and ¼ tsp ground black pepper) and mix well.
  • Simmer and Season: Bring to a boil and reduce to a simmer for 3-4 minutes. Taste and adjust the seasoning to your liking by adding more salt, pepper, or lime juice.
  • Serve: Toast 2 slices of sourdough bread. Serve the curry alongside the toasted bread for a delicious meal!
Print Recipe

Loved coming up with this recipe and cooking it on the farm, this is low fat, oil free and easy to make as well as delicious. We make the paste from scratch in a pestle and mortar for a real full bodied banging dish! You can make the paste in a blender or food processor or a pestle and mortar just do your best to ensure it’s smooth.

An image of Thai Styled Curry with Tofu and Beans

Thai Style Curry with Tofu and Beans


Loved coming up with this recipe and cooking it on the farm, this is low fat, oil free and easy to make as well as delicious. We make the paste from scratch in a pestle and mortar for a real full bodied banging dish! You can make the paste in a blender or food processor or a pestle and mortar just do your best to ensure it's smooth.

Takes 27 minutes

Serves 2

Ingredients
 

Paste

  • 1 stick lemongrass
  • 1 thumb-sized piece of ginger
  • 2 cloves garlic
  • 1 red chilli
  • 1 tbsp coconut sugar or brown sugar
  • 1/2 juice lime
  • 2 tbsp tamari

Curry

  • 250 g firm tofu
  • 2 tbsp tamari
  • 400 g chickpeas 1 tin
  • 400 g black beans 1 tin
  • 1 head pak choi
  • 1 Carrots
  • 4 scallions
  • 200 ml light coconut milk
  • 200 ml water
  • 15 g coriander

Instructions
 

  • Cut the nub off the end of the lemongrass and finely dice, finely dice the ½ chilli, ginger and garlic and add to the pestle and mortar or blender along with the rest of the ingredients for the paste and blend or grind till smooth
  • Drain and rinse the chickpeas and black beans. Finely dice the carrot, finely slice the green onions, chop the pak choy and finely dice the coriander. Add the tofu to the pan along with the carrot and green onion and fry for 4-5 mins turning the tofu once or twice until it goes lightly golden on each side.
  • Add in the 2 tbsp of tamari and stir it around. Add in the curry paste and mix through and cook it off for a further 2 mins. Add in coconut milk, water, the drained chickpeas and black beans along with the pak choi and cook for 4-5 mins until the dish starts to come together.
  • Taste and adjust the seasoning to your liking by adding more salt, lime juice or coconut sugar/ brown sugar.Finely dice the remaining ½ chilli. Garnish with red chilli and coriander. Serve with your favourite grain such as rice, noodles or quinoa. Enjoy
Keyword Curry, low fat
Print Recipe

These are super easy to make, don’t require any proofing as they have no yeast and because we cook them in an airfryer they have a wonderful crispy exterior, which we prefer!

An image of Cinnamon Swirls!

Cinnamon Swirl


These are super easy to make, don't require any proofing as they have no yeast, and because we cook them in an airfryer they have a wonderful crispy exterior – which we love!

Takes 45 minutes

Serves

Ingredients
 

Dough

  • 200 g self raising flour
  • 35 g caster sugar
  • 1/4 tsp salt
  • 80 g cold vegan butter
  • 100 ml oat milk

Cinnamon Filling

  • 2 tbsp vegan butter
  • 90 g brown sugar
  • 1 tsp ground cinnamon

Cream Cheese

  • 4 tbsp cream cheese
  • 65 g icing sugar
  • 1/4 tsp vanilla extract
  • 1 tsp oat milk

Instructions
 

  • Preheat the air fryer to bake function to 160 degrees C. Grease up a 2lb loaf tin which is approx (900g). Add the self raising flour, sugar and salt to a mixing bowl.
  • Add the self raising flour, sugar and salt to a mixing bowl. Stir together. Add the butter and use your fingers to smash the butter into the flour mixture until it looks like damp sand or bread crumbs. 
  • Stir in the milk. The dough should come together in a soft clump. Coat in a little flour so they are easy to handle.Dust your counter and Place the dough on your counter and roll out into a rectangle that is approx 45cm x 30cm.
  • Melt that butter for the cinnamon filling and mix the cinnamon and the sugar together. Spread the melted butter over the dough bringing it right to the edges. Sprinkle over the cinnamon sugar as evenly as you can. Start at the long end of the rectangle (the 45cm side) and roll it up into a log.
  • Ensure to roll it tight. Cut the log in half, and then half these pieces and then half the last pieces and place them into the grease 2 lb loaf tin (approx 900g). You should have 8 pieces.Place the loaf tin with the swirls into the preheated air fryer drawer and bake for 18-20 minutes.
  • While the cinnamon rolls bake, make the icing. Place the cream cheese in a bowl, add the icing sugar, milk and vanilla and use a fork to break down and stir until smooth and super creamy. Remove the rolls from the air fryer and drizzle the glaze over the top.
Print Recipe

A heavenly mushroom soup with a dash of coconut milk. Gluten Free, 1 of your 5 a day and only 173 calories per pot.

INGREDIENTS

Water, Mushrooms (31%) [Button, Breakfast Flat, Closed Cap, Shitake], Onions, Coconut Milk [Water, Coconut Extract], Celeriac, Coconut Cream Flakes, Corn Starch, Salt, Black Pepper

ALLERGEN INFORMATION

For allergens, see ingredients highlighted.
May also contain traces of Nuts.

NUTRITIONAL INFORMATION

Typicalper 100g
Energy190kJ
46kcal
Fat3.1g
of which saturates2.6g
Carbohydrates3.1g
of which sugars0.8g
Fibre0.9g
Protein0.9g
Salt0.83g

A chunky and wholesome soup with carrots, potatoes, leeks & peas.  Gluten free, 2 of your 5 a day and only 161 calories per pot.  This delicious soup will have you coming back for more!

INGREDIENTS

Water, Carrots (21%), Onions, Parsnip, Potato (5%), Leeks (4%), Celeriac, Peas (3%), Coconut Milk [Water, Coconut Extract], Spinach, Corn Starch, Salt, Vegetable Stock [Carrot, Onion, Leek], Herbs, Black Pepper

ALLERGEN INFORMATION

For allergens, see ingredients highlighted.
May also contain traces of Nuts.

NUTRITIONAL INFORMATION

Typicalper 100g
Energy182kJ
43kcal
Fat1.5g
of which saturates0.5g
Carbohydrates6.0g
of which sugars2.6g
Fibre1.3g
Protein0.8g
Salt0.79g
Cocoa Granola Crunch

A delicious mix of oats, puffed rice, coconut and cocoa.  High in fibre and only 237 kcals per pouch serving.  This multipack is super handy and ideal for the lunchbox, or for on the go and while getting outdoors.

INGREDIENTS

Oat Flakes (52%), Date Syrup, Olive Oil, Coconut Oil, Puffed Brown Rice (5.7%), Desiccated Coconut (3.3%), Fat Reduced Cocoa Powder (1.1%), Sea Salt

ALLERGEN INFORMATION

For allergens, see highlighted ingredients.
May also contain traces of Peanuts, other Nuts, Milk and Soya.

NUTRITIONAL INFORMATION

Typicalper 100g
Energy1963kJ
469kcal
Fat22g
of which: Saturates10g
Carbohydrates55g
of which: Sugars15g
Fibre9.9g
Protein7.9g
Salt0.56g
This pack contains 3 servings
Cocoa Granola Crunch

A delicious mix of oats, puffed rice, coconut and cocoa.  High in fibre and only 237 kcals per pouch serving.  Ideal for when on the go, outdoors, lunchbox, your pocket or when having a snack break!

INGREDIENTS

Oat Flakes (52%), Date Syrup, Olive Oil, Coconut Oil, Puffed Brown Rice (5.7%), Desiccated Coconut (3.3%), Fat Reduced Cocoa Powder (1.1%), Sea Salt

ALLERGEN INFORMATION

For allergens, see highlighted ingredients.
May also contain traces of Peanuts, other Nuts, Milk and Soya.

NUTRITIONAL INFORMATION

Typicalper 100g
Energy1963kJ
469kcal
Fat22g
of which: Saturates10g
Carbohydrates55g
of which: Sugars15g
Fibre9.9g
Protein7.9g
Salt0.56g
This box contains 1 serving

A super tasty mix of oats, desiccated coconut, crispies and sour cherries. High in fibre and only 229 kcals per pouch serving.  This multipack is super handy and ideal for the lunchbox, or for on the go and while getting outdoors.

INGREDIENTS

Oat Flakes (49%), Chicory Root Fibre, Desiccated Coconut (7.4%), Olive Oil, Coconut Oil, Dried Sour Cherries (5.9%) [Sour Cherries, Apple Concentrate, Rice Flour, Sunflower Oil], Crispies Mix [Rice, Chicory Root Fibre],  Sour Cherry Concentrate (2.8%), Flaxseed, Soluble Corn Fibre, Sea Salt

ALLERGEN INFORMATION

For allergens, see highlighted ingredients.
May also contain traces of Peanuts, other Nuts, Milk and Soya.

NUTRITIONAL INFORMATION

Typicalper 100g
Energy1868kJ
953kcal
Fat21g
of which: Saturates11g
Carbohydrates48g
of which: Sugars7.4g
Fibre18g
Protein7.7g
Salt0.35g
This pack contains 3 servings

A super tasty mix of oats, desiccated coconut, crispies and sour cherries. High in fibre and only 229 kcals per pouch serving.  Ideal for when on the go, outdoors, lunchbox, your pocket or when having a snack break!

INGREDIENTS

Oat Flakes (49%), Chicory Root Fibre, Desiccated Coconut (7.4%), Olive Oil, Coconut Oil, Dried Sour Cherries (5.9%) [Sour Cherries, Apple Concentrate, Rice Flour, Sunflower Oil], Crispies Mix [Rice, Chicory Root Fibre],  Sour Cherry Concentrate (2.8%), Flaxseed, Soluble Corn Fibre, Sea Salt

ALLERGEN INFORMATION

For allergens, see highlighted ingredients.
May also contain traces of Peanuts, other Nuts, Milk and Soya.

NUTRITIONAL INFORMATION

Typicalper 100g
Energy1868kJ
953kcal
Fat21g
of which: Saturates11g
Carbohydrates48g
of which: Sugars7.4g
Fibre18g
Protein7.7g
Salt0.35g
This box contains 1 serving

A glorious mix of toasted oats, cashew nuts and cranberries mixed with coconut and pumpkin seeds. High in fibre and only 239 kcals per pouch serving. This multipack is super handy and ideal for the lunchbox, or for on the go and while getting outdoors.

INGREDIENTS

Oat Flakes (50%), Agave Syrup, Olive Oil, Coconut Oil, Desiccated Coconut, Dried Cranberries (5%) [Cranberries, Pineapple Syrup, Rice Flour, Pineapple Juice Concentrate, Sunflower Oil], Crispies Mix [Rice, Chicory Root Fibre], Molasses, Pumpkin Seed, Toasted Cashew Nut Pieces (1.4%) (Nuts), Sea Salt

ALLERGEN INFORMATION

For allergens, see highlighted ingredients.
May also contain traces of Peanuts, other Nuts, Milk and Soya.

NUTRITIONAL INFORMATION

Typicalper 100g
Energy1952kJ
467kcal
Fat21g
of which: Saturates10g
Carbohydrates56g
of which: Sugars19g
Fibre9.4g
Protein8.7g
Salt0.21g
This box contains 3 servings
oaty-granola-crunch

A glorious mix of toasted oats, cashew nuts and cranberries mixed with coconut and pumpkin seeds. High in fibre and only 239 kcals per pouch serving. Ideal for when on the go, outdoors, lunchbox, your pocket or when having a snack break!

INGREDIENTS

Oat Flakes (50%), Agave Syrup, Olive Oil, Coconut Oil, Desiccated Coconut, Dried Cranberries (5%) [Cranberries, Pineapple Syrup, Rice Flour, Pineapple Juice Concentrate, Sunflower Oil], Crispies Mix [Rice, Chicory Root Fibre], Molasses, Pumpkin Seed, Toasted Cashew Nut Pieces (1.4%) (Nuts), Sea Salt

ALLERGEN INFORMATION

For allergens, see highlighted ingredients.
May also contain traces of Peanuts, other Nuts, Milk and Soya.

NUTRITIONAL INFORMATION

Typicalper 100g
Energy1952kJ
467kcal
Fat21g
of which: Saturates10g
Carbohydrates56g
of which: Sugars19g
Fibre9.4g
Protein8.7g
Salt0.21g
This box contains 1 serving
Super Mix - Salt & Vinegar 30g

A super tasty blend of crunchy roasted corn, mixed with pumpkin seeds, almonds and edamame beans and deliciously seasoned with salt and vinegar. Only 141 kcals per pouch, and with a source of protein and high in fibre.

INGREDIENTS

Roasted Corn (56%), Edamame Beans (Soya) (15%), Sunflower Oil, Almonds (9%) (Nuts), Pumpkin Seeds (7%), Salt, Salt and Vinegar Seasoning [Vinegar Powder, Natural Flavouring, Salt, Citric Acid], Glazing Agent (Gum Acacia).

ALLERGEN INFORMATION

For allergens, see highlighted ingredients.
May also contain traces of Peanuts, Other Nuts, and Sesame.

NUTRITIONAL INFORMATION

Typicalper 100g
Energy1970kJ
471kcal
Fat22g
of which: Saturates2.5g
Carbohydrates47g
of which: Sugars1.6g
Fibre8.5g
Protein17g
Salt1.7g
Caramelised Onion Hummus

This is a lip smackingly good caramelised red onion hummus with no refined sugar.  We love just eating off the spoon or even better with some fresh carrot sticks.

INGREDIENTS

Cooked Chickpeas (39%) (Chickpeas, Water), Cooked Red Onion (19%), Tahini (15%) (Sesame Seeds), Water, Rapeseed Oil, Garlic, Date Syrup (2%), Lemon Juice Concentrate, Sea Salt, Balsamic Vinegar, Black Pepper.

ALLERGEN INFORMATION

For allergens, see ingredients highlighted.
May contain traces of nuts.

NUTRITIONAL INFORMATION

Typicalper 100g
Energy874kJ
210kcal
Fat13.0g
of which: Saturates1.6g
Carbohydrates14g
of which: Sugars4.0g
Fibre3.7g
Protein7.4g
Salt1.1g
Moroccan Style Hummus

This is a beautifully rich fragrant hummus that is absolutely more-ish and we love that it’s made without using any artificial preservatives.

INGREDIENTS

Cooked Chickpeas (44%) (Chickpeas, Water), Rapeseed Oil, Tahini (15%) (Sesame Seeds), Water, Sultanas (6%)[Sultanas, Sunflower Oil], Garlic, Lemon Juice Concentrate, Sea Salt, Smoked Paprika, Ground Coriander, Cumin, Cinnamon, Chilli Flakes.

ALLERGEN INFORMATION

For allergens, see ingredients highlighted.
May contain traces of nuts.

NUTRITIONAL INFORMATION

Typicalper 100g
Energy1497kJ
361kcal
Fat29.0g
of which: Saturates2.7g
Carbohydrates15g
of which: Sugars4.9g
Fibre4.5g
Protein7.8g
Salt1.2g

The Happy Pear Podcast

This week we are joined by the incredible Dan Saladino, a renowned food journalist and presenter. Dan’s latest book, ‘Eating to Extinction,’ takes centre stage in this discussion as they explore the vital link between our food choices and the preservation of our planet.

Episode 118

A passionate advocate for sustainable food systems, Dan Saladino is a familiar name in the world of food journalism and presenting. With his wealth of knowledge and experience, Dan has been a driving force in raising awareness about the environmental impact of our food choices.

Get ready to be inspired as Dan unveils the motivation behind his powerful book, ‘Eating to Extinction.’ Discover the profound connection between our diets and biodiversity loss, and how simple shifts in our food choices can contribute to a more sustainable future. From embracing plant-based diets to supporting local and organic farming, Dan offers practical strategies to make a lasting impact.

Join us as we discuss overcoming barriers to change and fostering a sense of community support along the journey to sustainable food choices. Together, we explore the significant role that both the food industry and policy play in creating a sustainable food system.

A brilliant episode! Every meal is an opportunity to make a positive impact on our planet, so let’s embrace sustainable food choices and create a brighter and more sustainable future together!

Lots of Love,

Dave & Steve

To learn more about Dan & his work check out: @eating2extinct & www.fooddiversityday.com

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:

listen on spotify

One day when filming youtube steve wanted to try to recreate an old favourite of his growing up. We seldom ate out as kids but Steve distinctively remembers eating a hoisin duck pancake as a kid and adored them. Here we use Oyster Mushroom as the carrier for the wonderful hoisin flavour. It crisps up lovely when baked in the oven and goes so well in contrast to the soft gentle chinese style pancakes. These are pretty simple to make and are one you hopefully will turn to many a day as they are so tasty!

An image of Vegan Hoisin Duck Pancakes

Vegan Hoisin Duck Pancakes


One day when filming youtube steve wanted to try to recreate an old favourite of his growing up. We seldom ate out as kids but Steve distinctively remembers eating a hoisin duck pancake as a kid and adored them. Here we use under ripe jackfruit as the carrier for the wonderful hoisin flavour. It crisps up lovely when baked in the oven and goes so well in contrast to the soft gentle chinese style pancakes. These are pretty simple to make and are one you hopefully will turn to many a day as they are so tasty!

Takes 30 minutes

Serves 2

Ingredients
 

  • 250 g Oyster mushrooms

Marinade

  • 3 tbsp Tahini
  • 5 tbsp water
  • 1 tbsp Miso paste
  • 3 tsp brown sugar
  • 1 tsp chinese 5 spice
  • 1/2 tsp chilli powder
  • 2 tbsp rice wine vinegar
  • 2 tbsp Tamari

Pancakes

  • 150 g plain flour
  • 300 ml water
  • 2 tsp ground flax

Garnish

  • 1/2 cucumber
  • 1/2 bunch spring onions
  • 1 red chilli
  • 1 tbsp sesame seeds

Instructions
 

  • Preheat oven to 180 degrees
  • Cut the mushrooms into thin long strips.
  • Whisk all the Hoisin marinade ingredients together in a medium size bowl, add ¾ of the mixture to the mushrooms and mix well, ensuring all the mushrooms are coated in the marinade. Set aside and marinate while you make up the pancake batter.
  • Add all the pancake batter ingredients to a blender and blend for 30 seconds until smooth, set aside for 2-3 minutes to allow the flax to thicken Add the marinating mushroom to a baking tray and spread out into an even single layer, this will allow the edges to get crispy. Bake for 20 minutes.
  • Alternatively you can fry for a crispier more indulgent version, heat a wide bottomed non stick pan on high heat, once hot add in 2-3 tbsp of oil and fry stirring consistently until they brown all over, this should take about 5 mins. Remove from the pan once they are brown all over and taste epic!
  • While the marinated mushrooms are baking, prepare the cucumber and spring onions, cut the cucumber into 10 cm long thin strips and cut the scallion into thin slices cut diagonally, do the same with the chilli, removing the seeds if you prefer it less hot. 
  • To make pancakes, heat a medium non stick pan on a high heat, when hot add a thin layer of batter, enough batter to make a 15cm pancake (roughly 40-50ml of batter) reduce the heat to medium, allow the pancake to cook for about 1 minute, then using a silicone spatula, carefully turn it over and cook for a further minute, continue to cook all pancakes in batches until all the batter is used. Keep the pancakes hot in foil while you do this.
  • Now it is time to build our delicious hoisin savoury pancakes, add a tsp of the remaining hoisin sauce to each pancake and around 2-3 tbsp of cooked mushrooms, add 3-4 strips of cucumber to each pancake, sprinkle with some scallions and chilli and sesame seeds, wrap and enjoy!

Nutrition

Calories: 314kcalCarbohydrates: 37gProtein: 12gFat: 16gSaturated Fat: 2gPolyunsaturated Fat: 7gMonounsaturated Fat: 6gSodium: 377mgPotassium: 1012mgFiber: 8gSugar: 16gVitamin A: 570IUVitamin C: 38mgCalcium: 139mgIron: 5mg
Print Recipe

Tofu is something that people either love or hate but these 2 ways will turn any hater into a lover! They are dripping in flavour and cooking in an airfryer makes it easier to get that crispy exterior which is next level!

Here Dave and Steve both made their favourite. You can choose the winner!

  • Dave made – Sticky spicy barbeque nuggets 
  • Steve made – Sesame teriyaki tofu

An image of Crispy tofu

Sticky spicy barbeque nuggets


These are flavour bombs and really transform tofu into a start of a show and something that everyone will want more of!

Takes 20 minutes

Serves 2

Ingredients
 

  • 250 g firm tofu
  • Base sauce/ marinade
  • 1 tsp smoked paprika
  • tsp black pepper
  • tsp garlic powder
  • tsp chilli powder
  • 1 tbsp tamari
  • 1 tbsp nutritional yeast
  • 3 tbsp vegan mayo
  • 100 g panko bread crumbs or bread crumbs of chioce
  • Final marinade/ finishing sauce
  • 3 tbsp sweet chilli sauce or chilli sauce of choice
  • 1/2 tbsp tamari/ soy sauce
  • ½ tbsp maple syrup

Instructions
 

  • Cut the tofu in 1cm x 2cm cubes.
  • Mix together the ingredients for the sauce/ marinade.
  • Add in the tofu and mix together so the tofu is well coated.
  • Bake in the airfryer at 200 degrees for 12 mins ensuring that the tofu is well spread out so it can get crispy.
  • Mix together the ingredients for the final marinade. Take out the tofu from the air fryer. In a bowl lightly mix together the cooked tofu and the finishing sauce until well coated.
  • Bake again in the air fryer at 200 degrees for 12 mins, ensure to turn once after 6 mins so they crisp up all over – bake until lovely and crispy.
Print Recipe
An image of Crispy tofu

Sesame teriyaki tofu


These are based on a simple japanese style teriyaki sauce as a base marinade and then as a glaze that goes all crispy in the second bake – delicious and oh so tasty!

Takes 20 minutes

Serves 2

Ingredients
 

  • 250 g of tofu
  • Sauce/ marinade
  • 3 tbsp of tamari
  • 2 tbsp maple syrup
  • 1 tsp of vinegar of choice/ mirin
  • 1 tsp of garlic powder
  • 1 tsp of ginger powder
  • 1 tsp of fresh chilli chopped finely
  • For glaze
  • 2 tbsp coconut sugar
  • 1 tbsp of cornstarch/ corn flour

Instructions
 

  • Cut the tofu into 1cm thick rectangles that are approx 3 x 6cm. Mix together the ingredients for the sauce/ marinade. Marinade in 3/4 of the sauce for 1-2 mins turning to ensure the tofu is well coated while the airfryer preheats.
  • Bake in the airfryer at 200 degrees for 10 mins
  • While in the airfryer add the remaining 1/4 of the marinade sauce along with the coconut sugar and cornstarch into a sauce pan and cook on a medium heat, whisking constantly until it starts to thicken and reduce. Be careful not to let it burn! Add 2 tbsp of water if it gets to thicken and mix through. Remove and set aside
  • Take the tofu out of the oven and in a large bowl coat in the glaze, ensuring to drizzle any remaining glaze over the tofu and bake again in the oven at 200 degrees for 5 mins
  • Take out, sprinkle with some sesame seeds and enjoy!
Print Recipe
An image of Shawarma Skewers with Oyster Mushrooms and Beet

Shawarma skewers with Oyster mushrooms and beet


These are phenomenal! The first time we made these, we were tired after a long day and were just craving something that was indulgent, yet based around real good quality food. Lucy grew up in the Middle East and shawarma was always her favourite food, she adored these! You will need 2 large metal skewers to make this. If you don’t have them you can just fry the beet and mushrooms off the skewer.

Takes

Serves

Ingredients
 

  • 1 medium beetroot
  • 250 g mushrooms oyster if you can get
  • 1 tbsp sumac
  • 1.5 tbsp smoked paprika
  • 1 tsp ground black pepper
  • 1/2 tsp salt
  • 3 tbsp tamari
  • 2 tbsp maple syrup

Tahini cream

  • 300 g Natural soy yoghurt
  • 6 tbsp light Tahini
  • Juice of 1/2 Lemon
  • Pinch of salt
  • Pinch garlic powder

Coriander salad

  • 1 pomegranate
  • 10 cherry tomatoes
  • ½ cucumber
  • 10 g fresh coriander leaves
  • Pinch salt

To serve

  • 4 flat breads
  • Pickled chillies

Instructions
 

  • Cut the beetroot in half, lengthwise and use a peeler to peel long strips the width of the beetroot, (be careful of your fingers!), get as many strips as you can. Rip the oyster mushrooms in half lengthwise.
  • In a large bowl add the beetroot strips and the mushrooms along with the sumac, salt, black pepper, smoked paprika, tamari and maple syrup and mix well. Leave to marinate while you make the coriander salad and tahini cream.
  • For the coriander salad finely dice the cucumber, and coriander, shuck the pomegranate seeds and quarter the cherry tomatoes. Add to a bowl along with a pinch of salt and mix well. Taste and season to your taste
  • For the tahini cream, add the yoghurt, tahini, garlic powder, lemon juice and pinch of salt and mix well until it comes together. Taste and season to your liking by adding more salt or lemon. This is to be the base creamy flavour.
  • To cook the skewers.
  • Take the 2 metal skewers and carefully layer on the mushrooms and beetroot, we went 2 layers of mushroom then 1 layer of beetroot and continued with this pattern until we had filled the skewers.
  • Heat a large frying pan on high heat, once hot add 2 tbsp of oil and carefully add the skewers with the beet and mushrooms, cook on each side for 2-3 mins until they start to lightly char and beetroot starts to almost caramelise. Remove and using a sharp knife carve the mushrooms and beetroot off the skewers into bite sized pieces.
  • To plate up: Take a flatbread and add a good dollop of tahini cream, a generous amount of coriander salad, add some of the mushrooms and beet mix and lastly finish with some pickled chillies. Repeat with the remaining flat breads and enjoy!
Print Recipe

We literally make tonnes of granola each week and here we show how easy, accessible and delicious it is to make. The basic framework for granola that we follow is 50% oats of choice, 10% sweetener, 10% fat of choice, 10% nuts, 10% seeds and 10% dried fruit. Here we make it in an instant brand airfryer, we find them brilliant. Link here to get 15% off with the code: HAPPY

An image of Healthier Granola

Healthier Granola in an airfryer


We love Granola!! We literally make tons of it every week to sell across Ireland and beyond. This is a really tasty crunchy granola that you can make in your air fryer. It goes great on porridge, on its own with your non-dairy milk of choice or yoghurt of your choice, or else have it as a healthy snack. Store in an airtight container and it will easily last for up to 6 months.

Takes

Serves

Ingredients
 

  • 250 g Jumbo oats
  • 50 ml Maple syrup
  • 50 g Coconut oil or other neutral tasting oil such as sunflower
  • Pinch of salt
  • 25 g Dried mango
  • 10 g Dessicated coconut
  • 25 g Goji
  • 40 g Cashews
  • 10 g Flaked almond
  • 10 g Sunflower seeds
  • 40 g Pumpkin seeds

Instructions
 

  • Method
  • Preheat the oven to 160℃.
  • Melt the coconut oil by putting in a small pot on a medium heat till melted (about 3 minutes).
  • In a large bowl, mix all the dry ingredients together – oat flakes, nuts, seeds, desiccated coconut with a tiny pinch of salt. Make sure to leave the dried fruit as they will be mixed at the very end once the granola is cool. If you prefer to eat your nuts raw, then leave them aside with your dried fruit, otherwise include them for a crunchier more flavourful nut.
  • In a separate bowl/jug, mix the wet ingredients – the maple syrup and the oil together into a wet mix.
  • Add the wet mix into the dry mix bowl and mix thoroughly so that each flake, nut and seed gets an even coating.
  • Transfer the mix to the air fryer basket and spread it out evenly in a thin layer. (If it is not spread out evenly it will steam as well as bake and result in some soft and some crunchy bits in your granola).
  • Put basket in air fryer and cook for 20 minutes in the preheated air fryer at 180C.
  • While your granola is baking in the oven, get your dried fruit ready in a bowl. If you are using the dried mango you will need to cut it with a scissors/knife into bite size pieces.
  • Once the granola is baked, leave it to cool for 20 minutes. Then add the dried fruit and mix.
  • Once properly cooled, store in an airtight container for up to 6 months.
Print Recipe

This is so easy to make and means you can control how much of a hazelnut flavour you have, its so tasty and we thinks this is much better than the original! Well worth trying!

An image of homemade Nutella

Easy 4 ingredient Nutella recipe


This takes 20 mins to make and really allows you to customise your nutella to how you like it. If you prefer a more chocolately version just up the chocolate, similarly if you prefer it sweeter just add some maple syrup. This is so easy to make and just tastes so good!

Takes 20 minutes

Serves 10

Ingredients
 

  • 200 g Hazelnuts
  • 1/2 tsp Vanilla
  • 1/3 tsp Salt
  • 60 g of Chocolate

Instructions
 

  • Preheat the oven to 180 degrees.
  • Roast the hazelnuts on a baking tray for 10-12 mins until the skins turn dark brown.
  • Remove and pour into a clean tea towel and massage for 1-2 mins to loosen the skins. Discard the skins and keep the roasted hazelnuts.
  • Add the roasted de-skinned hazelnuts to a food processor or high speed blender and blend until they start to turn into a nut butter. Depending on your machine this may take anywhere from 2-4 mins.
  • Ensure you dont overheat the motor on your appliance as this will damage it so if it starts to get hot or you smell burning rubber stop and give your machine a break.
  • Melt the chocolate on a Bain marie or in the microwave. Add the melted chocolate, salt and vanilla and blend till super smooth.
  • Store in a sealed jar in the fridge for 1-2 weeks. Enjoy on toast, pancakes or just off the spoon!

Nutrition

Calories: 156kcalCarbohydrates: 7gProtein: 3gFat: 14gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 9gSodium: 78mgPotassium: 153mgFiber: 2gSugar: 4gVitamin A: 4IUVitamin C: 1mgCalcium: 27mgIron: 1mg
Print Recipe

FARM VEG BOX

Organic, fresh, seasonal produce directly from our regenerative farm to you!

What is The Happy Pear Organic Farm?

The Farm is a 4 acre regenerative organic farm growing seasonal fruit & veg and supplying it direct to the local community via a weekly veg box scheme.

The Goal

The farm exists to connect the local community to its food and to create a financially viable blueprint for small scale farms that is easily replicable for others to do.

We are now offering the best organic veggies direct to your door.  The veg is grown using organic and regenerative techniques just off the main street in Kilcoole, Co Wicklow.

the happy pear organic farm

Choose Your Veg Box

image of vegetables from the happy pear large box

Large Veg Box

A changing selection of 9-10 organic seasonal veggies. For an idea of what to expect, take a look at next week’s box contents

image of vegetables from the happy pear medium box

Medium Veg Box

A changing selection of 8 organic seasonal veggies. For an idea of what to expect, take a look at next week’s box contents

image of vegetables from the happy pear small box

Small Veg Box

A changing selection of 5-6 organic seasonal veggies. For an idea of what to expect, take a look at next week’s box contents

THE HAPPY PEAR ORGANIC FARM ILLUSTRATED VISION

Weekly Veg Box

Sign up to a weekly subscription of the Seasonal Organic Farm Produce

Each week, you’ll receive:

  • The best and freshest seasonal veg that’s available on the farm. Choose to have it delivered to your door for a small extra fee or click here for more details on the pickup location options.
  • A weekly newsletter filled with photos from the farm, seasonal recipes featuring the veg that’s in the box, inspiration, and cooking tips for the produce
  • Invitations to events at the farm.
the happy pear organic farm photo

Frequently Asked Questions

You can read our FAQ on our Farm Veg Box here

About The Happy Pear Organic Farm

The Happy Pear farm is a 4 acre organic, regenerative farm based in Kilcoole, Co Wicklow just 10 mins south of Greystones, focused on minimum till or no dig practices where we not only adhere to the current organic growing standards but also focus on improving the soil microbe health and increasing the biodiversity around the farm through planting a mix of different pollinator species.

We produce up to 40 different crops across the full year and we provide these through a number of different channels. Our central focus is on our weekly veg box scheme where you can subscribe to receive a weekly veg box of the freshest local and in season veg and can collect it from a number of different collection points in the local area or have it delivered to their door.

We provide as much organic veg to The Happy Pear kitchen and shop in Greystones as we can across the year, we provide fresh herbs to our production facility and we sell a number of crops to local stores around the wider Greystones area.

We also have a purpose built indoor farm specialising in growing the most nutrient dense foods on the planet namely living sprouts, micro greens and wheatgrass which are available across Ireland through SuperValu, Centra and through leading foodie stores such as Nolan’s of Clontarf, Fresh supermarket, The Hopsack etc.

We began this venture in 2009 and have been using certified organic seeds since the beginning and in 2018, our Bean Mix and Alfalfa sprouts have become certified organic products themselves.  

Each sprout we grow has a range of different benefits. Our Organic Bean Mix is high in protein and high in fibre. Our Organic Alfalfa Sprouts are great for stabilising blood sugar levels and are packed full of digestive enzymes making them easier to digest and absorb. Our Super Sprout Mix not only tastes great but is high in protein and a great source of fibre.

Choose Your Veg Box

image of vegetables from the happy pear farm veg box

Large Veg Box

A changing selection of 9-10 organic seasonal veggies. For an idea of what to expect, take a look at next week’s box contents

image of vegetables from the happy pear farm veg box

Medium Veg Box

A changing selection of 8 organic seasonal veggies. For an idea of what to expect, take a look at next week’s box contents

image of vegetables from the happy pear farm veg box

Small Veg Box

A changing selection of 5-6 organic seasonal veggies. For an idea of what to expect, take a look at next week’s box contents

The Happy Pear Podcast

We’re super excited to share this episode with you, where we chat with Nicole Masters, a soil health expert and agro-ecologist.

Episode 117

We’ve always been passionate about sustainability and living in harmony with nature, so talking to Nicole was a dream come true for us. She really knows her stuff when it comes to healthy soil, and we learned so much from her about how we can make a positive impact on the environment through regenerative agriculture and composting.

One of the things we loved about this episode was how Nicole made such a complex topic so accessible and interesting. We asked her all sorts of questions about soil health, from the benefits of cover crops to the importance of microbial diversity, and she had so many great insights to share.

We hope you enjoyed this episode as much as we did!

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!

If you would like to find our more, Nicole at Integrity Soils has a range of self-directed online courses so you can read the health of your soil like a pro! Deepen your knowledge and hands-on skills to measure soil health at any scale. If you’ve been unsure about current on-farm practices and are looking to make sense of the endless recommendations that may not “add up,” these courses will give you the foundations to support you in making informed decisions to improve the health of your soil.

The Soil Horse Course: LINK

Soil Health Masterclass: LINK

Produced by Sean Cahill & Sara Fawsitt

Available now from all good podcast providers:

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We make a huge amount of sourdough focaccia pizza in our bakery which is normally a 24 hour process however here we have a much more simplified process that takes 2 hours and yet results in a beautiful big fluffy focaccia pizza!

An image of Focaccia Pizza made in an Airfryer

Focaccia Pizza


We make a huge amount of sourdough focaccia pizza in our bakery which is normally a 24 hour process however here we have a much more simplified process using an Airfryer that takes 2 hours and yet results in a beautiful big fluffy focaccia pizza!

Takes

Serves 2

Ingredients
 

  • 250 g white flour
  • 200 ml warm water
  • 7 g dried active yeast
  • 15 g sugar (optional for a sweeter dough and more caramelisation)
  • 9 g salt
  • 5 tbsp olive oil
  • 50 g veg mushroom, pepper and olives work great!

Instructions
 

  • In a large bowl add the lukewarm water and add in the yeast and mix till well combined. Add the flour, sugar (if using) and the salt and carefully bring together in the bowl. Mix for 10 mins to develop gluten. At the start it will be a sticky, wet dough but work it for 10 mins until it starts to come together almost like sticky chewing gum so there is no flour sticking to the edge of the bowl. Alternatively you can mix it in a stand mixer with the dough hook on medium speed for 6-8 mins. 
  • Grease a 1lb loaf tin with 1 tbsp of olive oil and add in the dough to proof. Cover with a towel to keep the moisture in and leave in a warm spot to proof until it doubles in size. This should take an hour or two (if it is warmer it will proof quicker and if it is cooler it will take longer.) If you do have an airfyer you can proof this on the “reheat” setting at 49 degrees C for 45 mins until it has doubled and even tripled in size.
  • Thinly slice your veg.
  • Once the dough has doubled in size, sprinkle over your prepared veg along with the 4 tbsp of olive oil to the dough, and a generous pinch of salt on top of the proven dough. Coat your fingers with a little oil so the dough doesn't stick and start to play the focaccia piano! Dimple the focaccia until you have created thick indents in the dough and the veg is now sticking to the dough.
  • Cover again with a towel again and leave to proof for a second time again. You want to proof it until it has doubled in size compared to the original dough. Alternatively you can speed this up by proofing in the airfyer  on the “reheat” setting at 49 degrees C for 20 mins until it's doubled in size.
  • Again lightly grease your fingers with a little oil and add another 1 tbsp of olive oil and dimple the dough, sprinkly on a small pinch of salt.
  • Preheat your air fryer to 170 degrees and bake for 15 mins.
  • Remove from the oven and spoon over 2 tbsp of pesto on top and bake for a further 5 mins at 170 degrees c. Take out and leave to cool. Enjoy!!
Keyword focaccia
Print Recipe

Literally means “little meats’ ‘ here we use jackfruit as the basis and braise and fry it with some Mexican spices and serve with a charred mango salsa, smashed avocado and some pickled cabbage. This makes a delicious meal anytime of the day!

An image of Jackfruit Carnitas with Mango Salsa

Jackfruit Carnitas with Mango Salsa


Literally means “little meats' ' here we use jackfruit as the basis and braise and fry it with some Mexican spices and serve with a charred mango salsa, smashed avocado and some pickled cabbage. This makes a delicious meal anytime of the day!

Takes

Serves 2

Ingredients
 

Jackfruit carne

  • 1 small red onion
  • 1 clove garlic
  • 1/2 fresh red chilli
  • 400 g jackfruit
  • 1 tbsp cumin seeds
  • 1 tbsp dried oregano
  • 2 bay leaves
  • 2 tbsp tamari
  • 1 tsp salt
  • 3 tbsp tomato puree

Smashed Avocado

  • 1 avocado
  • 1 lime
  • pinch of salt

Charred Mango Salsa

  • 1 ripe mango
  • 200 g cherry tomatoes
  • 1/2 red onion
  • 15 g coriander
  • 50 g pickled cabbage

Tacos

  • 6 corn or wheat tacos

Instructions
 

  • First step, prep the ingredients for the jackfruit carne, peel and dice the red onion and clove of garlic, finely dice the ½ red chilli and drain and rinse the jackfruit and finely chop. Heat a wide bottomed pan on high heat and add in 1 tsp of oil. Once hot add in the cumin seeds, onion and chilli and fry for 3-4 mins, add in the garlic and jack fruit and fry for a further 2-3 mins, add in the rest of the spices for the jackfruit carne as well as the tamari and tomato puree, mix well until the flavours are well distributed. Add in 2 tbsp of water and allow to braise mixing through while deglazing any stuck jackfruit from the pan. Taste and adjust the seasoning to your liking and remove from the heat and set aside.
  • Next let's make the charred mango salsa. Cut the cheeks off the mango and char them on a hot pan until golden on the flesh side. Remove from the skin and cut into small pieces. Cut the cherry tomatoes in quarters, peel and finely dice the red onion, finely chop the coriander and mix it all together with the juice of half a lime, season with salt and black pepper to your liking.
  • For the smashed avocado, remove the flesh from the skin and mash with the juice of the other half of the lime and a generous pinch of salt, mash until smooth and taste and adjust the seasoning to your liking.
  • To serve ideally slightly char the tacos on a dry pan until slightly crispy, add a layer of smashed avocado, some mango salsa, pickled cabbage followed by the jackfruit carne on top. Repeat with the remaining tacos and filling. Enjoy!
Keyword carnitas
Print Recipe

The Happy Pear Podcast

This week we had the pleasure of sitting down with Zach Bush, a renowned physician and thought leader who has been at the forefront of research in health, nutrition, and regenerative agriculture.

Episode 116

It was truly an incredible 2 and a half hour conversation, filled with fascinating insights and mind-blowing revelations. We covered a wide range of topics, from the fascinating world of microorganisms, to the powerful impact of epigenetics, and the vital importance of human autonomy.

One of the key topics we explored was the devastating impact of glyphosate on our health and the environment. Zach shared his extensive research and insights into how this widely used herbicide is contributing to chronic illness, environmental degradation, and the erosion of soil health.

We also delved into the profound connections between physical and mental health, and the role that our microbiome plays in regulating both. Zach shared his insights into the interconnectedness of our bodies and minds, and how we can work to optimise both for optimal health and wellbeing.

And of course, we couldn’t have a conversation with Zach without exploring the deeper spiritual and philosophical implications of our existence. We explored the concept of evolution, extinction, and the nature of consciousness itself, and how these ideas can inform our approach to living a meaningful and fulfilling life.

Overall, it was an absolutely incredible conversation, and we feel so privileged to have had the opportunity to sit down with Zach and share his wisdom with our listeners. We hope you enjoy listening to this episode as much as we enjoyed recording it!

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:

listen on spotify

This is so tasty – proper delicious and so worth the effort, we use roasted red peppers and forked oyster mushrooms for a grizzly bite – this makes the most wonderful spring summer dish. If you can’t get wild garlic, replace it with  finely diced spring onions. Introducing Creamy tomato and Wild Garlic Pasta!

An image of Creamy Tomato and Wild Garlic Pasta

Creamy Tomato and Wild Garlic Pasta


This is so tasty – proper delicious and so worth the effort, we use roasted red peppers and forked oyster mushrooms for a grizzly bite – this makes the most wonderful spring summer dish. If you can’t get wild garlic, replace it with  finely diced spring onions.

Takes 30 minutes

Serves 2

Ingredients
 

  • 300 g pasta we used Casarecce
  • 250 g cherry tomatoes
  • 150 g oyster mushroom
  • 340 g roasted peppers
  • 2 tbsp Tamari
  • 1 red onion
  • 1/2 chilli
  • 35 g wild garlic / 3 spring onions
  • 2 sprigs rosemary
  • 200 g yoghurt
  • 2 tbsp oil

Instructions
 

  • Fill and boil the kettle. Once boiled, fill a large saucepan with the boiled water and a generous pinch of salt, add in the pasta and cook as per the pack instructions. Once cooked, drain and rinse the pasta, ensuring to keep 1 cup of pasta water.
  • Peel and finely dice the onion, cut the cherry tomatoes into quarters, finely dice half the chilli and using a fork shred the oyster mushrooms until they become fully ripped apart. Finely dice the wild garlic/ scallions. Remove the rosemary from the stalk and finely dice.
  • Heat a non-stick frying pan on high heat, add the oil and once hot, fry the diced onion for 3-4 mins until it starts to brown around the edges. Add in the mushrooms along with the rosemary to the pan and cook for another 4 mins. Then add the tamari/ soy sauce and mix well so each mushroom absorbs the flavour. Add in the cherry tomatoes and wild garlic/ scallions with a pinch of salt and mix well and allow to cook while you finely chop the roasted red peppers. Discard the brine or keep to pickle something later. Add the peppers to the dish and mix well and leave to cook for 2-3 mins.
  • Add in half the pasta water approx 100ml along with the yoghurt and mix through and leave to cook off for 2 mins. Taste and adjust the seasoning to your liking.
  • Add in the pasta and mix well and serve – enjoy in the sunshine if you can for a magic tasting meal!
Keyword pasta
Print Recipe

These are such great snacks, that hit the spot!! Tasty, crunchy and savoury as well as being high in fibre, protein and high in taste! Well worth making- they’re ready in minutes and much lower in fat to ‘normal’ savoury snacks!! We use an airfryer and it’s perfect to get the snacks perfectly crisp!

An image of High protein snacks- almonds

Roasted spiced almonds


Really easy and so very tasty, these are a lovely treat.

Takes

Serves

Ingredients
 

  • 10 sprays oil (1/2 tbs)
  • 100 g raw almonds
  • 1 tbs tamari
  • 1 tbsp maple syrup
  • 1/4 tsp garlic powder
  • 1/4 tsp smoked paprika
  • 1/2 tsp sweet paprika
  • 1/4 tsp chilli powder
  • pinch salt !

Instructions
 

  • Preheat the air fryer at 180C. Put the almonds in a bowl.
  • Add the oil, maple syrup and tamari and mix well so the almonds are well covered. Add the remaining ingredients and mix well so evenly coated. 
  • Transfer the mix to the air fryer.Bake for 5 minutes. Remove and leave to cool. Enjoy!
Print Recipe

Crispy Cajun spiced protein pulses


Tasty, crunchy and savoury as well as being high in fibre, protein and high in taste! Well worth making.

Takes 13 minutes

Serves

Ingredients
 

  • 150 g cooked chikpeas
  • 100 g cooked lentils
  • 50 g pumplin seeds
  • 4 tbsp tamari
  • 4 tbsp nutritional yeast
  • 1/2 tsp garlic powder
  • 1/3 tsp chilli powder
  • 1 tsp smoked paprika
  • good pinch of salt
  • 10 sprays oil

Instructions
 

  • Preheat the air fryer to 180C for 15 minutes.
  • We used tinned chickpeas and lentils. If doing the same, drain and rinse chickpeas and the lentils (no need to dry).
  • In a bowl add all the remaining ingredients and mix well. Transfer the mix to the air fryer basket. 
  • Cook for 15 minutes at 180C. When it is finished cooking, remove from the air fryer and leave to cool. Enjoy!
Keyword snack
Print Recipe

The Happy Pear Podcast

Today we had an amazing conversation with the wonderful author of 14 parenting books, Sarah Ockwell-Smith. 

Sarah studied psychology and after becoming a mother began to dive deep into the psychology and science of parenting. She has recently re-released her book: The Gentle Parenting book

Episode 115

In this episode we started off by discussing the history of parenting advice and how it has evolved over time. Sarah explained how in the past, parenting was much more community-based, with family members and neighbors providing support and guidance. However, with the industrial revolution, families became more isolated and parenting advice began to be sold as a commodity.

We then delved into current parenting trends, such as attachment parenting and positive parenting, and how these approaches have become more popular in recent years. Sarah emphasized that while it’s great to have a framework to work within, ultimately a parent’s own intuition is the most important part of parenting.

We also talked about the importance of empathy and understanding in parenting, and how it can be challenging to stay calm and patient in the face of difficult behavior from our children. Sarah provided some great tips on how to handle these situations with grace and compassion.

Overall, it was an incredibly insightful conversation and we learned so much from Sarah. We hope you enjoy listening to this episode as much as we enjoyed recording it!

Enjoy!

Lots of Love,

Dave & Steve

This episode is sponsored by Instant Vortex Plus VersaZone Air Fryer . Currently on special offer: now £159.99 a saving of £60 until 8th May. Follow this link to find out more: https://bit.ly/3KPCiEj

Produced by Sean Cahill & Sara Fawsitt

Available now from all good podcast providers:

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Cauliflower still can be seen as a bland veg, we even used to hate cauliflower growing up – this dish will change all that! We char

a turmeric infused cauliflower and then serve on top of a tahini cream dressed with a zaatar glaze – this is magnificent and

makes a wonderful centrepiece dish that is packed with flavour and it’s super filling as well as beautiful. Introducing Za’atar

charred Cauliflower with Tahini cream!

An image of Za’atar charred Cauliflower with Tahini cream

Za’atar charred Cauliflower with Tahini Cream


Cauliflower still can be seen as a bland veg, we even used to hate cauliflower growing up – this dish will change all that! We char a turmeric infused cauliflower and then serve on top of a tahini cream dressed with a zaatar glaze – this is magnificent and makes a wonderful centrepiece dish that is packed with flavour and its surprisingly filling as well as beautiful.

Takes 25 minutes

Serves 3

Ingredients
 

Cauliflower

  • 1 Cauliflower
  • 1 tbsp ground tumeric
  • 2 tbsp cumin seeds

Tahini Cream

  • 500 g Soy yoghurt
  • 8 tbsp light Tahini
  • 1 lemon juiced

Za'atar glaze

  • 2 tbsp za'atar
  • 2 tbsp tamari
  • 1 tbsp maple syrup
  • 3 tbsp oil
  • 1/2 tbsp smoked paprika Pomegranate

To serve

  • 1 Pomegranate
  • Fresh coriander/ flat parsley

Instructions
 

  • Fill and boil the kettle. Cut the cauliflower into 4 even quarters and give it a good wash including the leaves. Remove the tender smaller leaves and cut them in half lengthwise. Add the cauliflower and the leaves to a large saucepan and fill with just boiled water, a generous pinch of salt and 1 tbsp of ground turmeric. Cook on high heat for approx 8-10 mins until the cauliflower is cooked but still hard enough to hold its shape.
  • Drain and rinse the cauliflower and leave to drain and dry for a minute.
  • For the tahini cream, mix together the tahini, soy yogurt, lemon juice and salt until well combined and a lovely creamy texture.
  • Heat a wide bottomed non-stick pan on high heat and add 2 tbsp of oil. Once hot add in the cumin seeds and carefully place the cooked cauliflower open side down and cook on each side until golden brown in the centre.
  • While that is cooking, mix together the ingredients for the zaatar glaze until well combined.
  • Finley dice the fresh coriander and deseed the pomegranate.
  • To serve add a generous amount of tahini cream on the bottom of a plate or wide bottomed bowl, carefully place a cooked cauliflower quarter with the charred sides facing up on top of the tahini cream, drizzle over approx 2-3 tbsp of the zaatar glaze on top and decorate with pomegranate seeds and chopped coriander and enjoy!
Print Recipe

The idea of a baking a brownie in an airfryer might sound strange but this is soooo tasty and takes the stress out of the oven. Has it preheated? Which shelf should I pop it on?? We use an Instantpot Vortex Slim and it’s perfect to whip up these fudgy brownies, in that you can fit a full tray in the airfryer, it’s more efficient and quicker than a conventional oven. We’ve teamed up with Instant Pot Airfryers who are giving our audience a special offer of £99.99. Get 15% off with code HAPPY until 31st May 2023! Without further ado, introducing our Sweet Potato Fudgy Brownies. Click to get your hands on one!

An image of Sweet Potato Fudgy Brownies

Sweet Potato Fudgy Brownies


These are so fudgy and indulgent you will absolutely adore them! They are based on our super popular tahini fudge brownies in our bakery. One of the hardest parts is to ensure you let these fully cool so they hold their shape.

Takes 45 minutes

Serves 8

Ingredients
 

  • 200 g sweet potato 50g cooked
  • 65 g vegan butter
  • 100 g chocolate
  • 75 ml water
  • 75 g self raising flour
  • 30 g cornstarch
  • 150 g caster sugar

Instructions
 

  • First step, peel and chop the sweet potato into small bite sized pieces. Place the potato in the loaf tin and bake in the Vortex Slim airfyer on the ‘airfryer’ setting for 15 mins at 160 degrees C.
  • Break the chocolate into small pieces like chocolate chips. Melt the butter over a bain-marie. Once almost melted, add in half the chocolate and the water. Once fully melted, take off the heat and add in the cooked sweet potato. Blend in a blender or using a stick blender or even a food processor until super smooth.
  • Mix the flour, sugar, and cornstarch together and make a hole in the centre. Add in the blended chocolatey mixture. Mix together until well combined and fold in the remaining chocolate. 
  • Line a 1 lb loaf tin (approx 450g tin with high side) with baking paper, pour in the brownie batter.
  • Bake in the Vortex Slim airfyer on the ‘bake’ setting at 170C degrees for 25 mins.Take it out and leave it set before you slice it, this will unfortunately take an hour or 2 but it is so worth it!
Keyword Easy Vegan Brownie
Print Recipe

The Happy Pear Podcast

Mary is a reformed internationally acclaimed landscape designer who launched her career at the Chelsea flower show in 2002, being the youngest contestant to win gold. The story of which was made into a 2016 movie called “Dare to be Wild”. 

Episode 114

She is a bestselling author, inspirational speaker, occasional television presenter and founder of the global movement “We are the ARK”, a practical groundswell movement who’s aim is to shift the environmental game in nature’s favour. 

“The time for gardens as canvases for our creative pleasure is over. Everything must change and if we are to save the planet, then we must start with our own patches of it. It’s time to reimagine our work as gardeners, to become leaders in the race to save our beautiful planet, to save ourselves.”

We had the privildege of recording this episode in person, it was truly inspiring, chilling and brilliant. Mary is wonderful!

Enjoy!

Lots of Love,

Dave & Steve

To find our more about Mary, her book and her work, visit: https://marymary.ie/

Produced by Sean Cahill & Sara Fawsitt

Available now from all good podcast providers:

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The idea of a lasagna in an airfryer might sound strange but this is so tasty and lower in fat and healthier. We use an instant pot Versazone airfryer and its perfect in that you can fit a full tray in the airfryer, its more efficient, quicker than a conventional oven. Instant Airfryers are teaming up with us and are offering €60 off if you click this link

An image of Easy Lasagna made in an airfyer

Easy Air fried lasagne


This is a really straight forward and tasty lasagne that is low in fat. Instead of a typical flour based white sauce we make a super tasty and real simple cashew ‘cheese’ sauce. This bakes really well in the airfryer and will leave you looking for more!!

Takes

Serves 6

Ingredients
 

  • 250 g lasagne sheets ½ pack

White Sauce (Cashew cream)

  • 150 g raw cashew nuts
  • 300 ml oat milk
  • 3 tablespoons nutritional yeast optional
  • 1 teaspoon lemon juice
  • 1/3 tsp salt
  • ½ tsp black pepper
  • ½ teaspoon garlic powder optional

Tomato sauce

  • 1 onion
  • 3 cloves of garlic
  • 1 medium carrot
  • 150 g mushrooms
  • 1 sweet potato 350g
  • ½ red chilli omit if you do not like it spicy
  • 2 x 400g tins of chopped tomatoes
  • 100 g tomato puree
  • 1 tablespoon maple syrup
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • 2 tbsp tamari/soy sauce

Instructions
 

  • Preheat the air fryer to 180C.
  • First step, chop the sweet potato into bite sized pieces.
  • Put them in the air fryer with a good pinch of salt and 5 sprays of oil (1/4 tsp) and bake for 20 minutes. Once they are done, set aside they will go through the tomato sauce.
  • Put the cashew nuts for the cashew cream in a small pot. Cover with boiling water and boil for 10 minutes on a gentle rolling simmer. This will soften them up and make sure that when you blend them into a white sauce you get a consistent homogenous texture like a traditional white sauce
  • Tomato sauce
  • Peel and finely chop the onion and garlic, finely slice the mushrooms and grate the carrot. If using the chilli, chop it finely, removing the seeds if you prefer less heat.
  • Put a wide non-stick pan on a high heat and leave to heat up. Once hot, add a few sprays of oil to the pan along with the chopped onion, the mushrooms and a good pinch of salt and cook for 5 minutes stirring regularly. If the onions or mushrooms start to stick to the pan add 1 tablespoon of water or a couple of sprays of oil and deglaze the pan with a wooden spoon or silicone spatula. Add the tamari/soy sauce and mix it through so all the mushrooms and onion get coated.
  • Add the carrot, garlic and the chilli, and cook for a further 3 mins, stirring regularly. As above If any of the veg starts to stick to the pan, add a tablespoon of water or a couple of sprays of oil and deglaze the pan with a wooden spoon or silicone spatula. You want to cook it until the onions start to brown around the edges and the mushrooms have cooked right down. Add the remaining ingredients for the tomato sauce: the chopped tomatoes, the tomato puree, maple syrup, salt and the black pepper. Also add the cooked sweet potato. Bring to the boil, then reduce the heat and leave to simmer for 10 minutes. Taste and season with more salt and pepper to your taste and once it is finished, leave it to sit with the lid off while you make the cashew sauce.
  • Cashew cream
  • Drain and rinse the soaked cashews. Put all of the ingredients for the cashew cream in a blender and blend until really smooth. This could take about 2 minutes. Taste and season with extra salt and pepper if you think it requires it.
  • Layering up
  • Preheat the airfyer to 180C.
  • Into your lasagne tray put a thin layer of the cashew cream and spread it evenly across the bottom. On top of this, add a layer of lasagne sheets. It is a bit like making a puzzle, you will likely need to break some sheets to fill the gaps and cover the white sauce completely. You also don’t want any overlapping of sheets as these overlapped pieces will not cook through.
  • Add a half of the tomato sauce on top of the lasagne sheets and spread it so that it is level and compacted.
  • Put another layer of lasagne sheets like the base layer on top.
  • Top this with half of the remaining cashew sauce and spread it out so that it is evenly spread.
  • Top this with the rest of the tomato sauce.
  • Put another layer of lasagna sheets on top.
  • Finally top it with the cashew cheese.
  • Once layered up, put it in the airfyer and cook it at 180C for 20 minutes.
  • Having served lasagna for years in our cafe we find surprising to most people that the easiest and best way to cut lasagna is with a scissors. Cut with scissors, serve and enjoy!

Nutrition

Calories: 431kcalCarbohydrates: 67gProtein: 17gFat: 13gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 6gSodium: 1113mgPotassium: 1001mgFiber: 7gSugar: 16gVitamin A: 7430IUVitamin C: 24mgCalcium: 166mgIron: 5mg
Print Recipe

This is such a pretty cake and beautiful way to turn what might be passed as “just a banana bread” to a truly magnificent

centrepiece cake! Introducing Caramelised Banana Cake with Chocolate…unbeatable!

An image of Caramelised Banana Cake with Chocolate

Caramelised Banana Cake with Chocolate


This is such a pretty cake and beautiful way to turn what might be passed as “just a banana bread” to a truly magnificent centrepiece cake! This is cake version of a tart tatin

Takes 1 hour

Serves 12

Ingredients
 

  • 3 bananas
  • 150 g caster sugar
  • 2 tbsp water
  • 100 g chocolate chips
  • 200 g self raising flour
  • 1.5 tsp ground cinnamon
  • 120 ml sunflower oil
  • 150 g maple syrup
  • 2 tbsp ground flax seeds
  • 6 tbsp water
  • 3 bananas
  • 50 g walnuts

Instructions
 

  • Preheat the oven to 160 degrees
  • First start line a inch springform tin with baking parchment. Slice 3 bananas lengthwise and place them cut side down on the baking tray.
  • For the caramel, add the 150g of caster sugar to a wide saucepan and heat on medium heat, add the 2 tbsp water and mix once and after that dont stir.  Leave and occasionally swirl the saucepan but dont stir the sugar. Leave until it breaks down and starts to go golden and turn to a smooth caramel. As it reaches the end you will have to stir it to ensure you get a smooth texture. Remove before the colour goes from golden to dark burnt caramel colour. Pour over all the caramel on top of the bananas and leave to cool
  • Now time to make the cake. In a glass or cup mix the ground flax and water and leave to sit for 5 mins until it coagulates
  • Roughly chop the walnuts so they are bite sized. In a large bowl add the dry ingredients, (flour, cinnamon and walnuts)
  • In a blender add the wet ingredients, the peeled bananas, sunflower oil, liquid sweetener, soaked ground flax and blend till smooth.
  • If you don’t have a blender mash the bananas and in a bowl and mix the wet ingredients till well mixed.Add the dry and wet ingredients together and mix till a lovely smooth batter. Add the chocolate chips and mix through.
  • Pour in the batter in on top of the caramel bananas and bake in the preheated oven for 35-45 mins until a skewer comes out clean.
  • Using a pallet knife cut around the edges of the tin removing the cake from the sides.Place a flat plate or board on top of the cake and careful flip the cake so the the bottom comes out on top, if any gets stuck, dont worry you can carefully scrap it out. It should look magnificent!leave to cool and cut and enjoy!

Nutrition

Calories: 352kcalCarbohydrates: 53gProtein: 3gFat: 15gSaturated Fat: 3gPolyunsaturated Fat: 3gMonounsaturated Fat: 8gSodium: 3mgPotassium: 309mgFiber: 3gSugar: 32gVitamin A: 40IUVitamin C: 5mgCalcium: 35mgIron: 1mg
Print Recipe

The Happy Pear Podcast

This week’s podcast episode is with Dr Dain Heer. We really enjoyed this episode it covered some really interesting topics.

Episode 113

First of all, for those who aren’t familiar with Dr. Dain Heer, he is a speaker, author, and facilitator of consciousness and change. He is best known for his work with Access Consciousness, which is a set of tools and techniques designed to help people create more ease and joy in their lives.

During the podcast episode, we discussed a wide range of topics related to personal growth and happiness. We talked about the importance of being present and aware of the moment, and how that can help us to create more joy in our lives. We also discussed the idea of “accessing your awareness,” which involves being aware of your own thoughts and feelings and learning to use them to your advantage.

One of the things we really appreciated about Dr. Dain Heer was his ability to explain complex ideas in a simple and relatable way. He shared some really powerful insights about how to overcome limiting beliefs and negative thought patterns, and he gave some great advice on how to cultivate a positive mindset.

Overall, this was a fantastic podcast episode that covered a lot of ground and provided some really valuable insights into personal growth and happiness. If you’re looking for some inspiration and practical tips on how to live a more joyful and fulfilling life, then I highly recommend checking it out!

Lots of love,

Dave & Steve

Available now from all good podcast providers:

listen on spotify

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 and Sara Fawsitt

A mighty Korma bursting with wholesome veggies, coconut & chilli. 2 of your 5 a day and only 307 kcals per pot.

INGREDIENTS

Coconut Milk (21%) [Coconut Extract, Water], Tomatoes (15%), Water, Carrots (9%), Yellow Split Peas (8%), Peas (8%), Onions, Red Peppers, Coconut Flakes, Spring Onion, Spices, Garlic Purée, Corn Starch, Ginger Purée, Rapeseed Oil, Agave Syrup, Desiccated Coconut, Salt, Red Chillies (0.4%), Coriander, Garlic Powder, Mustard

ALLERGEN INFORMATION

For allergens, see highlighted ingredients.
May contain traces of Nuts.

NUTRITIONAL INFORMATION

Typicalper 100g
Energy330kJ / 80kcal
Fat5.2g
Of which Saturates4.1g
Carbohydrate4.5g
Of which Sugars3.5g
Fibre3.2g
Protein2.1g
Salt0.55g
This Pack Contains 1 Serving

A creamy fusion of tomato, coconut milk and aromatic spices & brown rice.  2 of your 5 a day and only 337 kcals per pot.

INGREDIENTS

Coconut Milk (20%) [Coconut Extract, Water], Tomatoes (16%), Water, Carrots (10%), Onions, Red Peppers (6%), Sweet Corn, Yellow Split Peas, Brown Rice (3%), Spinach, Tomato Paste, Spices (1%), Garlic Purée, Agave Syrup, Rapeseed Oil, Ginger Purée, Corn Starch, Paprika, Salt, Red Chillies, Coriander, Ginger Powder, Garlic Powder, Mustard

ALLERGEN INFORMATION

For allergens, see highlighted ingredients.
May contain traces of Nuts.

NUTRITIONAL INFORMATION

Typicalper 100g
Energy373kJ / 89kcal
Fat4.0g
Of which Saturates2.7g
Carbohydrate9.7g
Of which Sugars4.5g
Fibre3.0g
Protein2.1g
Salt0.6g
This Pack Contains 1 Serving
image of pea shoots

Vibrant and delicious shoots that are wonderful added to any salad, for garnishing any meal or fab in any sandwich. These shoots are high in protein and a super nutrient dense food.

INGREDIENTS

Peas (100%).

ALLERGEN INFORMATION

For allergens, see highlighted ingredients.

NUTRITIONAL INFORMATION

Typicalper 100g
Energy123kJ
29kcal
Fat0.3g
of which Saturates0.1g
Carbohydrate3.5g
of which Sugars0.7g
Fibre2.1g
Protein4.2g
Salt0.01g

If you like creamy aubergines and a smoked spiced mushroomy sauce served with Tagliatelle this is magnificent. We char the aubergines on the flame and fork some mushrooms for a pulled “meaty” texture. This is such an incredibly tasty meal! Introducing Charred Aubergine Tagliatelle!!

An image of Charred Aubergine Tagliatelle

Charred Aubergine Tagliatelle


If you like creamy aubergines and a smoked spiced mushroomy sauce served with Tagliatelle this is magnificent. We char the aubergines on the flame and fork some mushrooms for a pulled “meaty” texture. This is such an incredibly tasty meal!

Takes 26 minutes

Serves 3

Ingredients
 

  • 400 g Tagliatelle
  • 150 g Oyster mushroom
  • 2 aubergines
  • 1 carrot
  • 1 onion
  • 3 cloves garlic
  • 100 g tomato puree
  • 700 g tomato passata
  • 1 tbsp maple syrup
  • 1.5 tbsp tamari
  • salt and pepper
  • basil to serve

Instructions
 

  • Using a tong, cook the aubergines over a gas flame for 5-10 mins until they char and cook right through to the centre. A fork should easily insert through the aubergines when they are ready. The centre should be soft, and break down effortlessly..
  • If you don't have a gas flame just cut them in half and put them face down on a baking tray and bake at 200 degrees C with a generous pinch of salt for approx 30 mins until they can almost melt or the insides can be easily ripped apart.
  • Peel and dice the onion and garlic cloves. Finely dice the carrot into 1/2cm cubes. Using a fork, hold the mushroom in one hand and use the fork to flake the mushroom, this will give a distinct texture, be careful not to scrape your fingers or hand.
  • Heat a non-stick pan on high heat, add 1 tbsp of oil and once hot add in the onion and carrot and pinch of salt and cook for 3-4 mins. Add in the mushrooms and garlic and cook for a further 4-5 mins until the onions and mushrooms start to brown around the edges. Add in the tamari/ soy sauce and mix through so the mushrooms absorb the flavour.
  • Next add in the tomato passata, tomato puree, maple syrup and mix through. Taste and adjust the seasoning to your liking by adding more salt or pepper to taste.
  • Chop up the smoked aubergine until it's in small tiny pieces and mix through the sauce.Cook the pasta as per the pack instructions. Drain and rinse and add it to the sauce. Finely dice the basil or parsley and sprinkle over the top.
  • Mix together and double check the seasoning and enjoy!

Nutrition

Calories: 769kcalCarbohydrates: 155gProtein: 29gFat: 7gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 2gTrans Fat: 0.1gCholesterol: 112mgSodium: 136mgPotassium: 2597mgFiber: 21gSugar: 36gVitamin A: 4937IUVitamin C: 40mgCalcium: 157mgIron: 9mg
Print Recipe

Here we have pulled together some of our favourite ways to use red cabbage. We know it can sometimes be challenging to know what to do with it! It packs a punch of vitamins C and K, along with a synergy of antioxidants that promote overall well-being. Its deep, purple-hued leaves bring not only a pop of colour to your plate but also a spectrum of nutritional benefits, including anti-inflammatory properties and digestive support.

Red cabbage is a chameleon in the kitchen, capable of starring in a variety of dishes. From the tangy crunch of a fresh slaw to the comforting warmth of a braised side, its culinary potential is boundless. Whether you’re pickling, fermenting, sautéing, or tossing it raw into salads, red cabbage adds a flavourful twist to any meal. Let’s embark on a journey of taste and health as we explore the delicious possibilities of red cabbage in your kitchen.

Red Cabbage Sauerkraut

Why not turn it into homemade probiotics? It takes 15 mins of prep and a week or so to ferment till you have this superfood probiotic red cabbage powerhouse!!

Total Time Needed: 20 Mins + fermenting time

Difficulty: Easy

Asian Style Salad

This salad is a great way of using carrots, red cabbage, spinach and even beetroot. Its packed with nutrition and flavour

Total Time Needed: 25 Mins

Difficulty: Easy

Red Cabbage, Apple & Walnut Salad

Indulge in the crisp, refreshing flavours of our Red Cabbage & Apple Salad, a dish that celebrates the harmonious blend of sweet and tangy. This salad is not only a feast for the eyes but also a powerhouse of health. Perfect for a light lunch or as a side to your main course. Add spinach too if you so desire!

Total Time Needed: 20 Mins

Difficulty: Easy

An image of Asian Salad

Asian Style Rainbow Crunch Salad


Steve came up with this recipe about 15 years ago and we are still making it in the cafe today as it's so popular and is really packed with nutrition. With a rich variety of raw vegetables, sprouted beans, and a super flavourful dressing, it's a refreshing addition to any meal. Only dress the salad that you plan to consume immediately for the best freshness and crunch. An undressed salad can last for 3-4 days, while a dressed salad will keep for less than 1 day. To reduce the calories simply replace the oil with apple juice. 

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
  • 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

Calories: 102kcalCarbohydrates: 12gProtein: 3gFat: 5gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 2gSodium: 34mgPotassium: 323mgFiber: 3gSugar: 7gVitamin A: 3843IUVitamin C: 37mgCalcium: 103mgIron: 2mg
Print Recipe

The Happy Pear Podcast

This week’s episode is with Mary-Frances O’Connor, a psychologist and author of “The Grieving Brain: The Surprising Science of How We Learn from Love and Loss.”

Episode 112

Mary-Frances conducts studies to better understand the grief process both psychologically and physiologically. She is a leader in the field of prolonged grief, a clinical condition in which people do not adjust to the acute feelings of grief and show increases in yearning, avoidance, and rumination. 

Her work primarily focuses on trying to tease out the mechanisms that cause this ongoing and severe reaction to loss. In particular, she is curious about the neurobiological, immune, and cardiovascular factors that vary between individual responses to grief.

In this episode we explore the different facets of grief, how it affects our brain, how to deal with it and how we can support others. 

A heavy topic, and we are complete novices here but we learnt a lot and hope that you did to.

Lots of love,

Dave & Steve

Available now from all good podcast providers:

listen on spotify

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 and Sara Fawsitt

This Meaty Mushroom Shawarma recipe is so magical and surprisingly easy to make, definitely one of our favourite meals and ways to eat in that it is so tactile and it goes all over your face to enjoy later!! So incredibly delicious! Lucy, our friend who grew up in the Middle East, self proclaimed Shawarma Queen, gave them her seal of approval!

An image of Meaty Mushroom Shawarma

Meaty Mushroom Shawarma


This Meaty Mushroom Shawarma recipe is so magical and surprisingly easy to make, definitely one of our favourite meals and ways to eat in that it is so tactile and it goes all over your face to enjoy later!! So incredibly delicious! Lucy, our friend who grew up in the Middle East, gave them her seal of approval!

Takes 20 minutes

Serves 2

Ingredients
 

  • 2 flatbreads
  • 200 g Oyster Mushroom

Seasoning

  • 1 tbsp sumac
  • 1/2 tsp tumeric
  • 1 tbsp smoked paprika
  • 1/2 tsp chilli powder
  • 1/2 tsp black pepper
  • 3 tbsp tamari
  • 1.5 tbsp maple syrup
  • 2 tbsp oil
  • 10 cherry tomatoes
  • 1/3 cucumber
  • 15 g fresh coriander

Tahini Sauce

  • 50 g Tahini
  • 100 g natural yoghurt
  • 1 clove garlic
  • 1 juice lemon
  • pinch salt
  • pickled red onion

Instructions
 

  • Tear open the mushrooms so that they can be spread out as wide as possible when compressed. Add them to a bowl along with the seasoning and mix well. Heat a wide bottomed non-stick frying pan on high heat and add 1 tbsp of oil. Once hot add in a single layer of the mushrooms ensuring there is enough room for them to spread out and fry for 1-2 mins, using a clean pan compress the mushrooms to maximise charring and to evaporate more moisture for a more fleshy texture, press down for 20 seconds. Turn and repeat on the other side until the mushrooms are charred, cooked through and smell magnificent. Remove from the pan onto a chopping board and roughly chop.
  • Next finely dice the cucumber, coriander and the cherry tomatoes and mix together with a pinch of salt. Set aside.
  • For the tahini cream, peel and finely dice the garlic clove and add to a bowl along with the tahini, yoghurt, lemon juice and pinch of salt and mix until it emulsifies into a thick cream. Taste and adjust the seasoning to your liking. 
  • To assemble, add a generous coating of the tahini cream, followed by the coriander, tomato, cucumber mix, followed by lots of mushroom “meat” and top with some pickled red onions. Enjoy!

Nutrition

Calories: 573kcalCarbohydrates: 68gProtein: 16gFat: 31gSaturated Fat: 4gPolyunsaturated Fat: 11gMonounsaturated Fat: 15gTrans Fat: 0.1gCholesterol: 7mgSodium: 251mgPotassium: 1261mgFiber: 10gSugar: 26gVitamin A: 2954IUVitamin C: 26mgCalcium: 175mgIron: 6mg
Keyword mushrooms
Print Recipe

Menopause Nutrition Advice from a Gynaecologist

General Advice:

  • Adopt a predominantly whole food plant based (WFPB) way of eating. Eating a range of whole plant foods helps with much more than just the symptoms of menopause. The same diet that helps with menopausal symptoms, also helps with better aging, reduced dementia and Alzheimer’s risk, reduced heart disease and diabetes and reduced breast, prostate, bowel, womb and ovarian cancer risks, the biggest killers in the modern day.
  • Eating a whole food plant based diet means you will eat calorie light, nutrient dense, gut microbiome promoting fibre rich colourful foods. 
  • Focus on eating a plant strong diet full of colourful micronutrient and antioxidant rich vegetables, fruits, legumes, nuts and seeds and intact minimally processed whole grains. To this way of eating, one should add plenty of herbs and spices as these increase the antioxidant power of any dish by as much as 200%. Make water the drink of choice.
  • As this way of eating is rich in fibre, it helps promote healthy gut bacteria (healthy gut microbiome) and reduces the incidence of common but serious life threatening diseases such as heart disease and cancer as well as dementia through complex mechanisms. Learn how to improve gut health.
  • Avoid a diet high in trans fats found in junk and ultra processed foods (biscuits/cakes/chocolates/ready meals) as they promote inflammation. 
  • Avoid saturated fats found almost exclusively in animal products (eggs, dairy, fish, chicken and red meat which along with the growth hormone, insulin growth factor, hormones, chemicals, pesticides and antibiotics promote oxidative stress and inflammation in the body, the latter being the base from where most lifestyle diseases arise.
  • The less processed a food is, the better it is for you. That is why it is best to avoid highly refined foods and stick to fibre rich whole plant foods.
  • Avoid oils and fruit juices as they tend to be devoid of fibre and as a result do not have the same amount or variety of micronutrients that are so good for our health.

To help reduce hot flushes and night sweats: 

  • Breakfast: 250 ml of soya milk with steel cut porridge oats. Add 1-2 tbsp of flaxseed powder and 1 tsp of chia seeds to the oats and soak in hot water. Cook with a cup of soya milk (organic, unsweetened or homemade if possible). Add nuts and fresh and dried fruit. This gives you a good start with the fibre rich, plant oestrogen rich, omega-3 rich plant-based breakfast or brunch.
  • Mid-morning snack: handful of edamame beans or soya nuts or berries or hummus with crudités.
  • Lunch: Large rainbow coloured salad with beans or chickpeas or hummus or vegetable bean soups, minestrone soups or dals.
  • Dinner: Hearty Lentil Stew , pan fried tofu with steamed greens and tofu,
  • Avoid alcohol and smoking as both these can make hot flushes much worse.
  • Caffeine containing drinks can worsen hot flushes.
  • Avoid a diet high in trans fats and processed foods (biscuits/cakes/chocolates/ready meals/fried foods/sugary foods) as they promote inflammation through a variety of mechanisms.
  • Avoid saturated fats found almost exclusively in animal products (eggs, dairy, fish, chicken and red meat which along with the growth hormone, insulin growth factor, hormones, chemicals, pesticides and antibiotics promote oxidative stress and inflammation in the body, the latter being the base from where most lifestyle diseases arise.

By Dr. Nitu Bejekal, Snr Consultant Gynaecologist

Understanding the Menopause: Navigating the Physical and Emotional Changes with Our Expert Course

The menopause starts when a woman has no period for a full 12 months. The typical age a women starts the menopause is age 51. The period before menopause when some menopause symptoms might begin or when their might be some inconsistency in the regularity of your period is called the perimenopause. The menopause can be a challenging time in a women’s life but it does not need to be the case. As hormone levels drop, primarily oestrogen, women may experience symptoms such as hot flushes, night sweats, weight gain, difficulty sleeping and mood swings. These symptoms, along with the increased risk of certain health conditions such as heart disease and dementia, can make the menopause a difficult time. However, with the right support and facts, women can navigate this period with ease and emerge stronger and healthier.

Overview of the Menopause

Menopause is a natural biological process that marks the end of a woman’s reproductive years. It typically occurs between the ages of 45 and 55 with the average being somewhere around 51, although it can occur earlier or later. During this time, the ovaries stop producing eggs and the production of oestrogen and other hormones decreases. 

What There is to Learn about the Menopause

The menopause is a complex process that involves many factors, including hormonal changes, genetics, lifestyle, and environmental factors. Women who understand the menopause and how it affects their bodies can better manage its symptoms and improve their overall health and well-being and even thrive during this period of their live. This can include learning about lifestyle changes such as exercise and diet, as well as effective treatments for specific symptoms such as hot flushes, sleep disturbances, and mood swings.

There are also important health considerations related to the menopause, such as the increased risk of certain conditions such as heart disease, osteoporosis, and type 2 diabetes. Understanding these risks and taking steps to mitigate them, such as getting regular check-ups and adopting healthy lifestyle practices can help women maintain good health as they age.

Why Our Course Can Help

The Happy Menopause course is a 4 week course fronted up by Dr. Nitu Bajekal, Senior Consultant Gynaecologist and other medical professionals. It is designed to help women understand the menopause and empower them to make lifestyle changes to help them to thrive during this period of transition. It includes the learnings from real experts to help you to better deal with the often negative symptoms. 

The course will give you the facts about menopause and debunk many of the myths. It gives you meal plans to start to cook and eat as well as hundreds of delcious recipes. There are daily live classes for you to join as well as so much more. Whether you are experiencing symptoms of the menopause or are simply looking for information and support, our course has something to offer.

We understand that the menopause can be a confusing and overwhelming time, but with the right support and education, women can come through it feeling stronger and more confident. The Happy Menopause Course is here to help you to thrive during this period and to make the most of it. We look forward to helping you on your journey.

By David and Stephen Flynn

7 Natural Menopause Treatments That Work

As women go through menopause, they often experience various physical and emotional changes due to the decline in hormones in their body, primarily oestrogen. Some common symptoms include hot flushes, night sweats, weight gain, mood swings, poor quality sleep and brain fog or loss of confidence. While HRT (hormonal replacement therapy) is a popular treatment for some women, many women would prefer to use natural approaches to mitigate these negative symptoms for a more gentle and holistic approach.

Here are 7 natural menopause treatments that have been shown to work for many women:

  1. Phytoestrogens: These are plant-based compounds found in foods like soybeans, lentils, chickpeas, flaxseeds, and almonds. Eating these foods can help relieve menopause symptoms by mimicking the effects of estrogen in the body. A great way to do this is to add a tin/can of cooked beans or chickpeas to your dinner or to eat hummus, which is made of chickpeas. Beans are also high in fibre and low in calories so will aid in weight loss. 
  2. Herbs: Certain herbs have been used for centuries to treat menopause symptoms. Black cohosh is well-known for relieving hot flushes, while red clover can help regulate mood swings. Other helpful herbs include dong quai, ginseng, and evening primrose oil. The above are rare medicinal herbs, however all herbs are high micro nutrients and contain compounds that will help regulate your bodies systems. Choose herbs such as coriander, mint, basil, parsley or whatever fresh herbs you like. All will have beneficial properties. 
  3. Acupuncture: This is a traditional Chinese medicine practice that involves inserting fine needles into specific points on your body. Acupuncture has been found to be effective in reducing hot flushes and helping with de-stressing as well as helping to improve sleep quality for menopausal women.
  4. Mind-body practices: Practices such as meditation, yoga, mindfulness and tai chi can help relieve stress and anxiety, which are common symptoms of menopause. They help reduce stress and bring you back to the present moment.
  5. Eating anti-inflammatory foods. Some of the side effects of menopause are rooted in inflammation. Much of the modern western diet of animal based foods and processed foods cause an inflammatory response to our bodies. By eating more whole plant foods that are naturally anti-inflammatory, these foods will help to ease symptoms by reducing inflammation. 
  6. Hormonal balancing whole plant foods: Whole plant foods support hormone production and help balance many systems in your body. Whole plant foods include fresh fruits, vegetables, beans & legumes, wholegrains and nuts and seeds.
  7. Exercise: Regular exercise can reduce the severity of hot flushes, improve mood, reduce stress, boost energy levels and improve sleep quality.  Sometimes motivation for exercise can wain during menopause so it is a matter of picking something that you think you will enjoy and getting started. Ideally you have a friend join you or someone to help hold you accountable and to support you who is on the same journey. Scheduling it into you week is also really important to make sure that it happens.

Remember, every woman’s experience of menopause is unique. However there are over arching lifestyle changes that will give you a really solid foundation in terms of your health and the menopausal phase of your life. We created The Happy Menopause Course, it is fronted up by Senior Consultant Gynaecologist Dr. Nitu Bejekal and other medical professionals. It gets great results and debunks a lot of myths and false facts about menopause. 

By David and Stephen Flynn

Sample Lesson: Cognitive Health

Oestrogen levels can affect word recall, memory and so called ‘brain fog’ symptoms, and having levels that are both too low or indeed too high in some people can mean the sweet spot is hard to find. For some, HRT helps. Regular physical activity and spending time in nature helps, as well as prioritising sleep, trying out breathwork and meditation and avoiding alcohol.  Learning new skills and managing stress are also useful.

Sample Lesson: Menopause 101 – also includes Perimenopause

Women are usually born with two ovaries (egg containing baskets or organs) although one can go through life with no repercussions if there is only one functioning ovary. Each ovary contains a huge number of eggs, in fact thousands which reduce in number over time through a process of natural loss every month. There is no way to increase or reduce this natural loss of eggs. Only a few hundred eggs are used in a woman’s lifetime. After the onset of puberty, the ovary releases an egg most months, a process known as ovulation. 

Sample Lesson: What about Calcium?

Calcium is an important mineral for human survival. It is needed, as you probably already know, to keep our bones and teeth strong and healthy. Small amounts of calcium are also required for nerve function, to relax our muscles and for blood clotting.

Before the domestication of dairy cows was commonplace, many human populations evolved without dairy in their diet, consuming all the calcium they required from plants. Due to the artificial selection of sweetness, rather than nutritional content, many of the plant foods we consume today have lower levels of calcium than that of their ancestors. 

Sample Lesson: Benefits of Soya in Menopause

A randomised controlled trial showed fantastic results showed Just 1/2 cup or 86 g of mature soya beans providing 55 to 60 g of isoflavones was associated with reduced frequency and severity of hot flushes by 84% and improved quality of life in vasomotor, psychosocial, physical, and sexual symptoms in postmenopausal women when followed for just 12 weeks. The women involved in this study were following a completely plant based diet during this time. 

The Happy Pear Podcast

Today we have a special guest joining us, the one and only George Monbiot. George is an award-winning journalist, author, and environmental activist, and we’re so excited to have him here to chat with us.

Episode 112

In this episode, we dive deep into some really interesting topics with George, such as the importance of rewilding and how it can help combat climate change. He shares some amazing insights on how rewilding can not only benefit the environment, but also our mental health and well-being. It’s fascinating stuff!

We also discuss some of the challenges we face in creating a more sustainable future, and how we can work together to overcome them. George has such a positive and hopeful outlook, and it’s really inspiring to hear his thoughts on this.

Throughout the conversation, we all share stories and anecdotes from our own lives, and it really feels like a friendly chat between old friends. Dave is so impressed with George’s ideas that he even asks him out to lunch the following week!

So if you’re interested in hearing some great insights on environmental activism and sustainability, this is definitely the episode for you. George is such an amazing guest, and this conversation is packed full of insightful nuggets.

Lots of love,

Dave & Steve

Available now from all good podcast providers:

listen on spotify

To find out more about George, check out his latest book: “Regenisis: Feeding the World without devouring the Planet”.

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 and Sara Fawsitt

This Sticky Sesame Tofu Burger is such a tasty indulgent burger that just takes you on a trip – we felt like we were at some street market in Berlin or London eating a burger that dripped down our face and it tasted so good we couldn’t have cared less! Well worth the effort and if you dont like pineapple you might be surprised how well it goes! You could try replacing it with charred peach or nectarine. We make a beautiful kimchi slaw to bring it all together!

An image of Sticky Sesame Tofu Burger with charred Pineapple and Kimchi mayo

Sticky Sesame Tofu Burger with charred Pineapple and Kimchi Mayo


This is such a tasty indulgent burger that just takes you on a trip – we felt like we were at some street market in Berlin or London eating a burger that dripped down our face and it tasted so good we couldn't have cared less! Well worth the effort and if you dont like pineapple you might be surprised how well it goes! You could try replacing it with charred peach or nectarine. We make a beautiful kimchi slaw to bring it all together!

Takes 27 minutes

Serves 2

Ingredients
 

Slaw

  • 1/4 white cabbage
  • 1/2 carrot
  • Handful fresh coriander
  • 1/4 red cabbage
  • 50 ml vegan mayonnaise
  • 1 tsp chilli powder korean chilli powder guachugaru works best
  • 1 tbsp kimchi juice or sauerkraut

Tofu

  • 200 g firm tofu

Teriyaki Sauce

  • 5 tbsp Tamari
  • 3 tbsp maple syrup
  • 1 tbsp vinegar of choice
  • 1 clove garlic finely chopped
  • 1/2 thumb-sized piece ginger
  • 1/4 red chilli
  • 4 tbsp sesame seeds
  • 4 tbsp white flour corn flour

Extra

  • 1/3 fresh pineapple
  • 2 burger buns
  • Spicy red pesto/ ketchup

Instructions
 

  • First step let's make the slaw, finely slice the 2 cabbages, grate the carrot and dice the fresh coriander. Mix together the vegan mayo with the chilli powder and kimchi juice until well combined. Add the mayo to the cabbage and carrot coriander and mix well for your kimchi slaw.
  • Carefully remove the skin from the pineapple and slice into 2 x 1 cm slices and remove the core. Heat a non stick pan and char on both sides for 30-40 seconds on each side, ‘til evenly browned.
  • For the tofu, slice into 1cm thick slices that are slightly larger than the burger buns. Heat the non stick pan on high heat and add in 1 tbsp of oil. While the pan is heating up, peel the ginger and garlic and finely dice along with the chilli. Mix the ingredients for the teriyaki sauce. Fry the tofu for 1-2 mins on each side until it sears and goes golden on each side. Add in 2 tbsp of teriyaki sauce and turn the tofu to ensure both sides are covered in the sauce. Remove from the pan and set aside. Clean the pan.
  • Coat the cooked tofu in the flour/ corn flour to ensure an even coat all over. Dip in the teriyaki sauce and then into the sesame seeds again ensuring there is an even coat of sesame seeds on the exterior.
  • Heat the pan on high heat and add in 1 tbsp of oil, once the pan is hot, fry the coated tofu for 1 min on each side until the sesame seeds start to golden and pop. Remove from the pan and add in all the remaining teriyaki sauce keeping the pan on a high temperature. Once the teriyaki sauce starts to bubble and reduce (this should take approx 1 min), add in the sesame tofu, using a spoon scoop the sauce on top to ensure the sauce starts to stick and coat the sesame exterior. Remove from the pan.
  • To plate up the burger. Toast the buns. Put a generous dollop of pesto or some extra vegan mayo on the bottom bun. Add on the charred pineapple, followed by the sticky sesame tofu, drizzle over any remaining teriyaki sauce. Put a generous serving of the slaw on top and put the top part of the bun on and enjoy!
Keyword Burger
Print Recipe

This Low Fat Tofu and Spinach Dal is so tasty and genuinely only takes 10 mins. It is also low fat so ideal for anyone wanting to lose weight. The first time we made this recipe we shot a video after brekkie and ended up devouring the full lot! This recipe is ideal for anyone going through menopause as its low in fat, high in phytoestrogen coming from the beans and lentils. 

An image of Low Fat Tofu and Spinach Dal

Tofu and Spinach Dal


This is so tasty and genuinely only takes 10 mins. It is also low fat so ideal for anyone wanting to lose weight. The first time we made this recipe we shot a video after brekkie and ended up devouring the full lot! This recipe is ideal for anyone going through menopause as its low in fat, high in phytoestrogen coming from the beans and lentils. 

Takes 16 minutes

Serves 4

Ingredients
 

  • 200 g tofu
  • 3 tbps tamari
  • 1.5 tbsp maple syrup
  • 1 clove garlic
  • thumbsized piece of ginger
  • 1 bunch scallions
  • 400 g cooked chickpeas
  • 400 g cooked lentils
  • 100 g spinach
  • 400 g chopped tomatoes
  • 200 ml water
  • 250 g natural soy yoghurt
  • 1/2 juice lime
  • 10-15 cherry tomatoes
  • 2 tbsp curry powder
  • 1 tsp ground tumeric
  • 2 tsp ground cumin
  • 1 tsp salt
  • 1 tbsp tamari
  • 1/2 tsp black pepper

Instructions
 

  • Peel and finely chop the garlic and ginger. Finely chop the scallions/ green onions removing any limp outer leaves. Drain the tinned chickpeas and lentils and rinse thoroughly, keeping them separate. Chop the cherry tomatoes in half. Remove the tofu from the pack, drain any water, cut the tofu into 1.5cm squared cubes. In a mug mix the 3 tbsp of tamari with the 1.5 tbsp of maple syrup until well combined.
  • Heat a non-stick pan on high heat, once hot add the tofu and cook for 3-4 mins stirring regularly until it starts to sear or golden on each side, add in the tamari and the maple syrup mixture and quickly mix so that each piece of tofu is really well coated with the sauce. Add in the drained beans and lentils to the pan with the tofu along with the chopped tomatoes, water and the sliced scallions or green onions. Add in the spices, the curry powder, turmeric, ground cumin, salt, tamari and ground black pepper and mix well.
  • Finally add in the soy yogurt along with the spinach and mix well and cook for 2-3 mins until the spinach starts to wilt.
  • Squeeze in juice of ½ lime and mix through, taste and adjust the seasoning to your liking by more salt, pepper, lime or maple syrup
  • Leave to simmer for a further 2 mins, then take off the heat.
  • Garnish with some pomegranate seeds and fresh coriander (or other fresh herb of your choice), and serve with a cooked grain of choice or toasted pittas chopped into soldiers and some rice. Enjoy!

Nutrition

Calories: 392kcalCarbohydrates: 65gProtein: 23gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 3gMonounsaturated Fat: 1gSodium: 1051mgPotassium: 1143mgFiber: 17gSugar: 19gVitamin A: 2800IUVitamin C: 38mgCalcium: 312mgIron: 9mg
Keyword low fat
Print Recipe
Join the Happy Menopause course - 50% off now only €75

The Happy Pear Podcast

Dr Nitu Bajekal is back with a special episode for National Women’s Health Day! An expert in women’s health and menopause. This is the second time she’s joined us on the podcast, and we’re thrilled to be launching our online menopause course with her.

Episode 111

Get ready for an informative and lively conversation full of takeaways that both men and women of all ages should listen to.

Key takeaways:

  • Menopause is a natural part of aging for women, and it’s essential to recognise and manage its symptoms, including hot flashes, mood swings, and vaginal dryness.
  • Hormonal changes during menopause can also lead to an increased risk of heart disease, osteoporosis, and other health conditions, making it vital to take care of overall health and wellbeing.
  • Lifestyle factors such as diet, exercise, and stress management can play a significant role in managing menopause symptoms and reducing health risks.
  • Dr. Nitu emphasises the importance of self-care and self-compassion during menopause, as it can be a challenging time both physically and emotionally.
  • The hosts and Dr. Nitu discuss common misconceptions and stigmas surrounding menopause and encourage open and honest conversations about women’s health.

The most important takeaway of all is let’s start talking more openly and honestly about women’s health!

Lots of love,

Dave & Steve

Available now from all good podcast providers:

listen on spotify

Checkout our Happy Menopause course for more information.

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 and Sara Fawsitt

These are our favourite! We make a version of these everyday in the bakery and sprinkle a coarse sea salt on the top and they are just magnificent!!! This is an easy to make home version.

An image of Chewy Chocolate Chip Cookies

Super Chewy Chocolate Chip Cookies


These are our favourite! We make a version of these everyday in the bakery and sprinkle a coarse sea salt on the top and they are just magnificent!!! This is an easy to make home version!

Takes

Serves

Ingredients
 

  • 125 g self raising flour
  • 80 g vegan block butter
  • 115 g caster sugar
  • 35 g brown sugar
  • 3 tbsp oat milk
  • 1 tbsp ground flax seeds
  • 3 tbsp water
  • 100 g chocolate chips

Instructions
 

  • Preheat the oven to 170°C with the fan on.
  • Mix the ground flax seeds with the water and leave to sit to form a flax egg and set aside to thicken.
  • Melt the vegan butter on a low heat. Once melted remove from the heat set aside.
  • Using a sieve, sift the dry ingredients into a large bowl – the the flour, and 2 sugars.In another bowl mix the wet ingredients – the fat (melted butter), liquid (the plant milk), and the binder (flax egg) and mix well.
  • Add the wet ingredients to the dry ingredients and bring together.Ensure not to mix too much as you don't want to develop gluten. Add 80g of the chocolate chips, and mix through the cookie dough leaving 20g to decorate before baking.
  • Cover the bowl and put it in the fridge to cool for 30 mins or freezer for 10 minutes.Line a baking tray with baking parchment.Remove cookie dough from the fridge or freezer and scoop a generous heaped tablespoon for each cookie (approx 45g each). Roll into a ball. We fit 5 cookies on a standard baking tray (on a 40 x 28 cm tray), ensure to space them out even to give space for them to spread as they bake
  • Pat flat with the palm of your hand. Using the remaining 20g of choc chips and add to the top of each cookie
  • Bake 170 degrees C for 6 mins, then remove the trays from the oven and drop them on the counter while not spilling the cookies, to make a single bang that will flatten the cookies. Return the tray to the oven for a further 6-8 mins until goldenRemove from the oven and sprinkle with a little sea salT.
  • Leave to cool before eating, if you can!!!
Print Recipe

Can Coffee Cause Bloating? The Truth About Coffee, Bloating and Your Gut Health

Do you love starting your day with a cup of coffee, but hate the bloating that comes with it? You’re not alone. Many people experience bloating after drinking coffee, and it can be uncomfortable and frustrating. In this article, we’ll explore whether coffee really can cause bloating, and what you can do about it. 

Overview of Bloating and Gut Health

Bloating is a common symptom of an unhealthy gut. It occurs when your digestive system has difficulty breaking down food, leading to excess gas and discomfort. The health of your gut plays a crucial role in your overall well being, affecting everything from your immune system to your mental health. That’s why it’s important to take care of your gut and address any issues, like bloating, as soon as possible. Bloating is really a sign or indicator of an unhappy gut. 

Can Coffee Cause Bloating?

Now, let’s talk about coffee. You may have noticed that sometimes after drinking your favourite cup of joe, you feel bloated and gassy. So, can coffee really cause bloating? The short answer is yes, it can.

Coffee is a natural laxative that stimulates the muscles in your digestive system, which can lead to an increase in bowel movements. This can cause the production of gas, leading to bloating and discomfort. Additionally, coffee contains caffeine, which can also cause bloating by increasing the production of stomach acid and slowing down digestion.

But, it’s important to note that not everyone experiences bloating after drinking coffee. It can vary depending on your body’s sensitivity to caffeine and other compounds found in coffee. If you do experience bloating after drinking coffee, you may want to consider cutting back or switching to a lower-caffeine option.

So, does cutting out coffee help with bloating? It can, but it’s not necessarily the only solution. It’s important to consider other factors that can contribute to bloating, such as diet, stress, and gut health.

In fact, this is where our Gut Health Revolution course can come in handy. By learning about the connection between gut health and bloating, you can make informed decisions about your diet and lifestyle to alleviate bloating and improve your overall well-being.

And if you do decide to continue drinking coffee, there are ways to minimise the bloating effects. Opting for a low-acid coffee or adding a splash of oat milk can help reduce the amount of acid and stimulate digestion.

So, yes, coffee can cause bloating, but it’s not necessarily a reason to give up your morning cup of joe. By being mindful of your body’s response to coffee and making informed choices, you can enjoy your coffee without the discomfort of bloating.

Does Coffee Make You Gassy and Bloated?

There’s no denying that coffee is a staple for many people. Whether it’s part of your morning routine or an afternoon pick-me-up, a steaming cup of coffee can be a real comfort. However, for some people, coffee may cause an unpleasant side effect: bloating and gas. So, does coffee make you gassy and bloated?

The answer is not a simple one. While coffee itself doesn’t contain gas-causing compounds, it does stimulate the production of stomach acid. This increase in acid production can lead to digestive discomfort, including bloating and gas. Additionally, coffee can be a diuretic, which means it can cause dehydration and constipation, both of which can contribute to bloating.

It’s also important to consider what you’re putting in your coffee. Adding milk or cream to your coffee can make it more difficult to digest, particularly if you’re lactose intolerant. Artificial sweeteners or high amounts of sugar can also cause digestive issues, including bloating. The same goes for adding additional syrups.

If you’re experiencing bloating and gas after drinking coffee, it’s worth examining your overall diet and lifestyle. Are you eating a diet that includes lots of fruit, veg, wholefoods and legumes that naturally contain plenty of fibre? Are you drinking enough water throughout the day? Are you getting enough exercise? How is your sleep? These factors can all impact your digestive health and contribute to bloating.

If you’re still experiencing discomfort, it may be worth cutting back on your coffee intake or trying alternative sources of caffeine, such as tea or cocoa. You may also want to experiment with different brewing methods or types of coffee to see if that makes a difference. A batch brewed coffee or V60 can often be a gentler type of coffee when compared to an espresso based coffee.

Ultimately, the link between coffee and bloating is not straightforward, and what works for one person may not work for another. However, by paying attention to your body and making some small adjustments to your diet and lifestyle, you may be able to find relief from bloating and gas.

And don’t forget, our Gut Health Revolution course can provide valuable insights and strategies for improving your digestive health, including reducing bloating and gas. So, if you’re struggling with digestive issues, consider giving our course a try, it really does get fantastic results in a matter of days.

Does Cutting Out Coffee Help with Bloating?

If you are experiencing bloating after drinking coffee, you may wonder if cutting it out of your diet will help. The answer is not a simple yes or no, as the effects of coffee on the digestive system vary from person to person.

Coffee is a diuretic and a stimulant that increases the production of stomach acid, which can lead to digestive issues such as bloating, gas, and heartburn. However, some people may be able to tolerate coffee without experiencing any negative effects.

If you are one of those people who experiences bloating after drinking coffee, cutting it out of your diet may help alleviate your symptoms. However, it’s important to note that other factors can contribute to bloating, such as eating too quickly, eating gas-producing foods, and being sedentary. So, cutting out coffee alone may not be enough to relieve your bloating.

It’s also worth mentioning that if you are used to consuming high amounts of caffeine on a daily basis, cutting out coffee abruptly can lead to withdrawal symptoms such as headaches, irritability, and fatigue. It may be better to gradually decrease your coffee intake to avoid these symptoms.

Instead of cutting out coffee completely, you can try reducing your intake or switching to decaf to see if it helps with your bloating. Alternatively, you can try adding some gut-friendly foods and drinks to your diet to promote healthy digestion and reduce bloating.

Some gut-friendly foods include fermented foods such as kefir, kimchi, and sauerkraut, which are rich in probiotics that can help regulate digestion. Fibre-rich foods like fruits, vegetables, whole grains and beans/legumes are naturally high in prebiotic fibre and can also promote healthy digestion and reduce bloating.

Additionally, drinking herbal teas like ginger or peppermint tea can soothe the digestive tract and reduce bloating. And, of course, taking our Gut Health Revolution course can help you understand the causes of bloating and provide you with the tools and resources you need to improve your gut health and reduce your symptoms.

In summary, cutting out coffee may help alleviate bloating for some people, but it’s not a guaranteed solution. Other factors such as diet, exercise, and stress management also play a role in digestive health. Experimenting with reducing your coffee intake, adding gut-friendly foods, and taking our Gut Health Revolution course can all be effective strategies to alleviate bloating and improve overall gut health.

Can Black Coffee Cause Bloating?

Black coffee is simply coffee without any added milk, cream, or sugar. While black coffee is generally considered to be a low-calorie and healthy beverage, some people may experience bloating and digestive discomfort after consuming it.

The main reason black coffee can cause bloating is due to its high acidity. When coffee is consumed, the acid in the coffee can irritate the lining of the stomach and small intestine, which can cause gas, bloating, and abdominal discomfort. Additionally, caffeine can also stimulate the production of stomach acid, which can further aggravate digestive symptoms.

It’s also worth noting that some people may be more sensitive to the effects of coffee than others. For example, people with certain digestive conditions, such as irritable bowel syndrome (IBS), may be more prone to experiencing bloating and other digestive symptoms after consuming coffee. Here is an article we wrote on how to improve gut health which covers IBS.

That being said, it’s important to remember that not everyone will experience bloating after drinking black coffee. It ultimately comes down to your unique digestive system and tolerance for coffee.

If you are someone who experiences bloating after drinking black coffee, there are a few things you can try to reduce the likelihood of digestive discomfort. One option is to switch to a lower-acid coffee blend, such as one that is specifically marketed as “low-acid” or “stomach-friendly”. Another option is to simply reduce the amount of coffee you consume or avoid drinking it altogether.

Finally, if you are experiencing chronic bloating or other digestive symptoms, it may be worth considering enrolling in our 4 week Gut Health Revolution course. We created it with a consultant gastroenterologist, a dietician, a mindfulness expert and ourselves best chefs. The course gets fantastic results and has helped more than 20,000 people improve their gut health.

Does Coffee Bloat or Debloat?

While coffee is known to cause bloating in some individuals, it is also believed to have a de-bloating effect on the gut. This is due to the caffeine content in coffee, which has been shown to stimulate the digestive system and promote bowel movements.

However, it’s important to note that this effect may not be the same for everyone. Some people may find that coffee worsens their bloating and digestive symptoms, while others may experience relief.

In general, the de-bloating effect of coffee is more likely to be observed in individuals who have a regular coffee habit and are not consuming excessive amounts. Drinking too much coffee can actually have the opposite effect and lead to increased bloating and discomfort.

As I mentioned further up this article, the way  you consume your coffee can impact its de-bloating effect. For example, adding sugar, milk, or cream to your coffee may negate the potential benefits and even exacerbate bloating.

So, does coffee bloat or debloat? The answer is, it depends. While it may have a de-bloating effect on some individuals, it can also worsen bloating in others. It’s important to listen to your body and pay attention to how you feel after consuming coffee.

If you’re experiencing persistent bloating or digestive discomfort, it may be worth considering reducing your coffee intake or cutting it out altogether to see if it makes a difference. 

What Relieves Bloating Fast?

There are several things you can do to relieve bloating fast:

  1. Drink water: Staying hydrated can help flush out excess gas and relieve bloating.
  2. Move your body: Gentle exercise like walking or yoga can help stimulate your digestive system and ease bloating.
  3. Try ginger: Ginger has anti-inflammatory properties that can help relieve bloating and other digestive issues. Ginger tea is an easy way to take it.
  4. Eat probiotic foods: Fermented foods such as kim chi and sauerkraut are natural protiobcs. They are widely available and easy to eat alongside any of your meals. Probiotic foods can help balance the bacteria in your gut and alleviate bloating and other digestive issues. Here is a link to a simple sauerkraut fermentation recipe that is easy to make and full of natural probiotics.

How Gut Health Revolution Course Can Help

Our Gut Health Revolution course is designed to help you achieve a healthy, happy gut. You will literally learn to eat delicious foods that will heal and super charge your gut health and therefore every aspect of your health. Through our expert guidance and comprehensive resources, you’ll learn how to address bloating and other gut issues, and create sustainable habits for better gut health. With our personalised approach, you’ll receive the support and guidance you need to achieve your health goals.

Conclusion

Bloating is a common symptom of an unhealthy gut, and coffee can exacerbate it for some people. While cutting out coffee can help with bloating, it’s not the only solution

By David and Stephen Flynn

The Happy Pear Podcast

“No fungi no forest no future. Fungi are as important as oxygen and yet we only think of them as icky things”

Episode 110

The mycelium network, is vast, diverse, intelligent and everywhere! In this episode, we’re thrilled to have Fungi Guy, the popular YouTuber, as our special guest.

Fungi Guy, also known as Ali, is a passionate forager and mushroom enthusiast with a wealth of knowledge and experience. He has been foraging for over a decade and has a deep appreciation for the incredible diversity, importance and beauty of mushrooms.

In this episode, Fungi Guy shares his vast knowledge on mushrooms, his approach to foraging, from identifying different species to selecting the best specimens for cooking. He also shares some of his favorite mushrooms and explains why they’re so special to him.

One of the things we love about Fungi Guy is his infectious enthusiasm for mushrooms and his commitment to sustainable foraging practices. He truly embodies the spirit of The Happy Pear, and we’re honored to have him as our guest.

So, if you’re a mushroom lover or just curious about the world of foraging, this episode is not to be missed! Tune in to hear from Fungi Guy and learn more about the fascinating world of mushrooms.

Lots of love,

Dave & Steve

Available now from all good podcast providers:

listen on spotify

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 and Sara Fawsitt

The Happy Pear Podcast

Slow aging and improve your health with water!

This week we speak to holistic doctor and author of Quench, Dr Dana Cohen.

For over two decades, Dr. Dana Cohen has been on the leading edge of integrative and functional medicine, guiding thousands of patients through protocols that initiate cellular repair and restore balance to the body.

Episode 109

Her unyielding devotion to her patients has helped countless patients on the brink of giving up hope to finally improve, recover, or completely heal from a variety of severe and chronic health issues.

We jump striaght into her recent research and book Quench and discuss in detail the magical healing power of water.

“Proper hydration is the key to unlocking optimal health. But we need to start looking at hydration for what it is: the very essence of your health.”

The benefits of proper hydration can have a dramatic effect on your health, your vitality, and your overall quality of life, according to Dr Dana. Quench will help you determine how to hydrate the right way (hint: it doesn’t involve chugging a gallon of water every day), and then how to get the water you do drink deep into your muscles, cells, and fascia (the connective tissue of your body), where it’s needed most.

A brilliant episode, that will leave you stuffing your face with fruit, veg and lemon infused water!

Lots of love,

Dave & Steve

Available now from all good podcast providers:

listen on spotify

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 and Sara Fawsitt

Sample Lesson: Why your gut microbiome loves fibre

Our powerful jaw muscles, the hydrochloric acid in our stomach, the digestive enzyme cocktails produced by our pancreas – these are all powerless when it comes to digesting the structural carbohydrates found only in plants that we call fibre.

We have outsourced this job to our gut microbes, and they do it incredibly efficiently. When we serve our microbes a steady supply of fibre rich foods – fruits, vegetables, wholegrains, beans, and unprocessed plants – we immediately boost the production of Short Chain Fatty Acids (SCFA), substances that we can only get from our gut microbes and have so many health benefits that it is difficult to keep up with the research!

Sample Lesson: Knife Skills

There are many variations of knives you can use in the kitchen. We decided that rather than getting lost in the world of different knives, we would instead tell you about our favourite 3. These are the most useful knives that will help to get you started and cooking up some magic!

  • Chef’s knife
  • Paring knife/ utility knife
  • Bread knife

Sample Lesson: Do you need a probiotic supplement?

The human gut microbiome consists of a vast diversity of microscopic organisms and is a crucial player in our overall health. The bacteria, yeasts, viruses, and archaea of the gut microbiome first appeared on Earth between 2 and 4 billion years ago. They’ve been with humans on every single step of our own 7-million-year evolutionary journey. So, it shouldn’t surprise you to learn that you don’t need probiotic supplements to optimise or ‘balance’ your gut microbiome. Despite a thriving probiotic industry – one that is worth a massive $70 billion a year – there is surprisingly little evidence to support the health claims often made by probiotic companies.

Sample Lesson: Why FODMAPs are good for you

FODMAPS stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. These are small carbohydrates found in a variety of plant foods. These carbohydrates can be quite difficult for some people to break down and digest. If we don’t absorb them in our small intestine, they carry on down into our large intestine, where our gut microbiota lives (the bacteria that breaks down our fibres). Once the FODMAPS arrive here, they are broken down by our microbiome and this can cause bloating and gas, diarrhoea and sometimes constipation.

The Truth About Probiotics: Do You Really Need Them for Better Gut Health in Ireland?

When it comes to gut health, we often hear about probiotics and how they can help keep our gut bacteria in check. But with so many products on the market and conflicting information, it can be hard to know if we really need them. So, let’s get down to the truth about probiotics and whether they’re necessary for better gut health in Ireland.

Our gut microbiome is made up of a vast array of microscopic organisms, including bacteria, yeasts, viruses, and archaea. These tiny creatures have been with us on every step of our evolutionary journey, and they play a crucial role in our overall health. While probiotics have gained popularity in recent years, the truth is that you don’t necessarily need them to optimise or ‘balance’ your gut microbiome. Despite the huge market for probiotic products – valued at a whopping $70 billion annually – there’s surprisingly little scientific evidence to support the health claims made by the industry. So, let’s take a closer look at the truth about probiotics and what you really need for better gut health in Ireland.

Section 1: Understanding Probiotics

If you’ve heard anything about gut health, you’ve likely heard about probiotics. These tiny organisms, found in foods and supplements, are said to have a host of benefits for our health. But what are they, exactly?

Think of probiotics as the good bacteria that live in your gut. They work to keep your digestive system healthy and happy, aiding in the breakdown and absorption of nutrients. And they’re not just in our gut – probiotics are found in fermented foods like kimchi, kombucha and sauerkraut.

Now, while it may sound counterintuitive to add more bacteria to your gut, the idea is that by increasing the amount of good bacteria, you can crowd out the bad. And that can lead to all sorts of benefits, from better digestion to a stronger immune system to even better mental health.

So, if you’re interested in improving your gut health, probiotics are definitely something to consider. Whether you get them from food or supplements, they can help keep your gut in top shape. But, as we’ll see in the next section, there are some potential downsides to consider as well.

Section 2: The Pros of Probiotics

Probiotics are like superheroes for your gut! These beneficial bacteria are great for maintaining and improving gut health. There are many reasons why you should consider incorporating probiotics into your diet. Here are just a few of the amazing benefits:

  1. Improved Digestion: Probiotics can help to break down food, making it easier for your body to absorb nutrients. They also help to balance the pH level in your gut, which can reduce bloating and other digestive discomforts.
  2. Boosted Immune System: Your gut is closely linked to your immune system with over 70% of your immune system cells being based in your gut. By eating probiotics, you can help to strengthen your immune system and reduce your risk of infections.
  3. Reduced Inflammation: Inflammation in the body can lead to a variety of health issues. Probiotics can help to reduce inflammation in the gut and throughout the body.
  4. Aids in Weight Loss: Research has shown that probiotics may help to reduce body weight and body fat percentage. By improving gut health, probiotics can help to regulate your metabolism and improve your body’s ability to burn calories.

Incorporating probiotics into your diet is an easy way to improve your overall health and wellbeing. And if you live in Ireland, it’s easy to find probiotic-rich foods and supplements to help you achieve optimal gut health. However Dr. Alan Desmond, consultant gastroenterologist who we created our Gut Health Revolution Course with says ‘Despite a thriving probiotic industry – one that is worth a massive $70 billion a year – there is surprisingly little evidence to support the health claims often made by probiotic companies. 

It’s important to remember that probiotics are just one piece of the puzzle. A healthy diet, regular exercise, and stress management are all important factors in maintaining gut health. And if you need additional support, be sure to check out the Gut Health Revolution Course – it’s a great solution to help you achieve optimal gut health.

Section 3: The Cons of Probiotics:

As much as probiotics have benefits, they are not perfect. One of the biggest downsides is that they may cause unwanted side effects, especially when taken in high doses. The most common side effects of probiotics include gas, bloating, and stomach upset. Some people may also experience allergic reactions, particularly if they have a history of food allergies or sensitivities.

Another issue with probiotics supplements is that not all strains are created equal. Some may be more effective than others, and some may not have any benefits at all. It can be challenging to know which strains are best for specific health issues, and there is a lot of variability in the quality of the supplements on the market.

Additionally, probiotics may interact with other medications, including antibiotics. In some cases, they may reduce the effectiveness of antibiotics or even cause harmful interactions.

Finally, there is limited research on the long-term effects of probiotic supplements use. While they have been shown to be safe for short-term use, there is still much to learn about the potential risks and benefits of prolonged probiotic supplementation.

It’s essential to consult with your healthcare provider before taking any new supplements, including probiotics. They can help you navigate the potential risks and benefits and determine if probiotics are right for you. And remember, there are plenty of other ways to support gut health, such as through a healthy diet and lifestyle habits.

Conclusion and Gut Health Revolution

In conclusion, while probiotics can be beneficial for some people, they are not a one-size-fits-all solution for gut health. It’s important to consider the potential cons and alternatives before deciding to take probiotics. And remember, a healthy gut can be achieved through a variety of lifestyle factors, such as eating a diverse diet, getting enough sleep, and exercising regularly.

If you’re looking for a comprehensive solution to improve your gut health, we highly recommend checking out the Gut Health Revolution course. This course is designed to provide you with the knowledge and tools you need to optimise your gut health and achieve better overall health and well-being. With a focus on natural and sustainable solutions, the Gut Health Revolution course offers a practical and effective approach to gut health that is tailored to your unique needs and preferences.

By following the tips and strategies outlined in the course, you can improve your gut health and experience the many benefits that come with it, such as improved digestion, stronger immunity, and better mental health. So, if you’re ready to take the next step in your gut health journey, consider enrolling in the Gut Health Revolution course today.

By David and Stephen Flynn

These high protein gut balls make a wonderful high protein hit, that will work as a fabulous on the go healthy snack that is packed full of diversity for your gut health!

An image of High Protein Gut Balls

High Protein Gut Balls


These make a wonderful high protein hit, that will work as a fabulous on the go healthy snack that is packed full of diversity for your gut health!

Takes 14 minutes

Serves 8

Ingredients
 

Inside filling

  • 100 g Medjool dates
  • 1 tbsp cocao powder
  • 1 tbsp Maple syrup
  • 2 tbsp plant milk
  • 2 tsbp peanut butter

Outer layer

  • 300 g medjool dates
  • 300 g almonds
  • 1/4 tsp salt
  • 2 tsp vanilla extract
  • 100 g cacao nibs

Instructions
 

  • For the inside filling, remove the pits or stones in the dates and add to a food processor along with the other ingredients for the inside filling and blend until smooth and like a healthy chocolate spread. 
  • Using 2 tea spoons carefully shape into 8-10 small balls approx 2cm in diameter.
  • Wash the food processor and remove the stones or pits from the dates for the outer layer and add to the food processor along with the almonds, salt and vanilla extract.
  • Carefully shape and flatten the outside filling into small rectangle approx 4cm squared and place the inside filling inside. Fold over the outside layer so it encompassed and covers the full inside layer and carefully roll into a smooth ball. You want that the inside filling is totally covered by the outside layer.
  • Roll in the cacao nibs so its well coated. Repeat with the remaining mixture
Keyword high protein
Print Recipe

Boost Your Gut Health with Probiotics and Prebiotics: A Beginner’s Guide

What are probiotics and prebiotics?

Okay, so let’s start with the basics. Probiotics are live bacteria and yeasts that are good for your gut health. They’re naturally found in your body, and you can also get them from food and supplements. On the other hand, prebiotics are non-digestible fibres that feed the good bacteria in your gut, promoting their growth.

Benefits of probiotics and prebiotics

Now, let’s talk about the good stuff. Adding probiotics and prebiotics to your diet has a ton of benefits, like improving your digestion, boosting your immune system, reducing inflammation, and aiding in weight loss. And you don’t just have to take our word for it – there’s plenty of scientific evidence to back it up!

How to incorporate probiotics and prebiotics into your diet

Adding probiotics and prebiotics to your diet is easier than you think. You can find them in a variety of foods, like yogurt (lots of plant based versions out there, our fav is coconut), kefir, sauerkraut, and kimchi. You can also take supplements if you’re not getting enough from your diet. However Dr. Alan Desmond who we created our Gut Health Revolution Course with says ‘Despite a thriving probiotic industry – one that is worth a massive $70 billion a year – there is surprisingly little evidence to support the health claims often made by probiotic companies‘ And the best part? You can enjoy probiotic fermented foods in so many delicious ways, like adding sauerkraut to your sandwich or drinking a refreshing glass of kombucha.

Vegan sources of probiotics and prebiotics

If you’re following a plant based or vegan diet, don’t worry most probiotic foods are plant based! Fermented foods like tempeh and miso are great options, as well as plant-based yogurts and Kombucha. You can also try making your own fermented foods at home – it’s easier than you think!

Precautions when consuming probiotics and prebiotics

While adding probiotics and prebiotics to your diet is generally safe, there are a few things to keep in mind. Be aware of possible allergic reactions, and don’t overconsume – too much of a good thing can have negative effects. If you’re unsure, talk to your doctor or a registered dietitian.

Conclusion

Incorporating probiotics and prebiotics into your diet is an easy and delicious way to improve your gut health and overall well-being. By following the tips in this article and consuming a variety of foods rich in these beneficial bacteria, you can achieve optimal gut health and lead a happier, healthier life. And if you want to take it to the next level, check out our Gut Health Revolution Course – it’s a game-changer!

By David and Stephen Flynn

The Happy Pear Podcast

“A life not reflected is a life not worth living.”

This is the second time we have had our friend and very own life coach, Gerry Hussey on the podcast.

Episode 108

Gerry is a performance psychologist and also in more recent times been coined ‘The Soul Coach’. He has been in the human health and performance Field for almost 20 years.

Gerry has been at the forefront of building high performance teams and individuals in Olympic and Professional, sport and corporate organisations. His vast experience has seen him prepare and lead teams for success at Olympic Games, Heineken cups, World cups, and World and European championships.

He has worked and currently works with some of the world’s leading sport and business teams as well as coaching for high performing individuals.

Gerry is a leading voice that is challenging us to rethink health and performance in a whole new way and his integrated approach is one of honesty, simplicity and authenticity.

Another brilliant episode with Gerry, he really is the modern day sage! 

Enjoy!

Lots of Love,

Dave & Steve x

Available now from all good podcast providers:

listen on spotify

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 and Sara Fawsitt

This Easy Mexican Chilli for gut health is packed with fibre so ideal for amping up your gut health where 70% of your immune system is.

Your gut is home to hundreds of trillions of microorganisms, bacteria, fungi, yeast, archaea. This collection of microorganisms are also known as your microbiome. Your microbiome exists In your large intestine and it works symbiotically with every system in your body.

Your gut health directly impacts every aspect of your health. Hippocrates, the father of modern medicine, back more than 2000 years ago said that ‘all disease starts in the gut’.

If you are looking for more recipes that are great for gut health, we have some very tasty gut health recipes here.

We also have compiled a great article on gut health, IBS, bloating and other foods to eat for gut health which you can check out here.

An image of Easy Mexican Chilli

Easy Mexican Chilli for Gut Health


Tasty, chocolatey, spicy and oh soo yummy!!! Oh and did you hear that this is really good for your gut health? It is packed with prebiotic fibre which will feed the healthy strains of microorganisms in your gut which will positively impact your moods, emotions, immune system and so much more.

Takes 18 minutes

Serves 4

Ingredients
 

  • 150 g tempeh/ tofu
  • 6 spring onions/ scallions
  • 1 carrot
  • 1 red chilli
  • 800 g mixed beans
  • 400 g black beans
  • 800 g chopped tomatoes
  • 50 g dark chocolate (70%-80%)
  • 1 tbsp smoked paprika
  • 3 tbps Tamari
  • 1 bunch coriander
  • 1 red pepper
  • 1 yellow pepper

Instructions
 

  • Finely chop the spring onions/scallions. Grate the carrot. Chop the tempeh/tofu into small pieces. Finely chop the chilli. Drain and rinse the beans. Finely chop the red and yellow peppers. 
  • Put a small non-stick pan on a high heat and add the tempeh blocks with no oil. Cook on both sides till they golden and sear. This will take approx 3 mins on each side. Add 2 tablespoons of tamari and mix well and turn off the heat.
  • Put the large non stick pan on a high heat. Once hot add the chopped spring onions and the carrot. Cook for 1 minute while stirring regularly. If anything starts to stick add 2 tablespoon of water and ‘deglaze’ the pan.
  • Add the chopped red chilli and peppers to the pan along with a tsp of salt. Mix well and leave to cook for 3-4 minutes.
  • Add the drained beans, the 2 tins of chopped tomatoes and the chocolate, the smoked paprika and the remaining 1 tablespoon of tamari. Cook for a further 2 minutes.
  • Finely chop the coriander and add and mix through. Serve with the tempeh on top. 

Notes

If you enjoyed this recipe – you might really enjoy our 4 week Gut Health Revolution Course which is on special at the moment for a limited time only. You will literally learn to cook delicious food that will supercharge your gut and also learn how to destress as stress has such a negative impact on your gut health. 
All medical information is supplied by Consultant Gastroenterologist Dr. Alan Desmond and Dietician Rosie Martin. All lifestyle content and food by Mindfulness expert Simone Venner and ourselves The Happy pear. We have had more than 15,214 people through it with an 84% success.  
 

Nutrition

Calories: 514kcalCarbohydrates: 91gProtein: 26gFat: 8gSaturated Fat: 4gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gTrans Fat: 0.003gCholesterol: 0.4mgSodium: 315mgPotassium: 2329mgFiber: 22gSugar: 17gVitamin A: 5081IUVitamin C: 133mgCalcium: 233mgIron: 10mg

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Keyword chilli, gut friendly, gut health
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An image of 1 pan epic vegan pizza

One Pan 20 minute epic pizza


This is super tasty and only takes 20 mins, no yeast or no proving required – it's super tasty and gives a nice thick crust. You can mix and match the veg to your like but this a great recipe to have in your repertoire! Enjoy its delicious and a great treat!

Takes

Serves 1

Ingredients
 

Dough

  • 250 g self raising flour
  • 125 ml water
  • Small pinch salt

Toppings

  • 1 Tbsp oil
  • 2 vegan sausages
  • 1 small red onion
  • 1 small leek
  • 1 small red pepper or half large
  • 1 small courgette (approx 120g)
  • ½ red chiili
  • ½ tsp salt

Sauce

  • 2 tbsp tomato paste/ tomato puree
  • 2 tbsp pesto of choice

Instructions
 

  • Preheat oven to 250 C
  • If using frozen vegan sausages defrost before using.
  • For the toppings, chop up the vegan sausage into roughly 7 slices per sausage. Peel and slice the red onion into half moons, cut the leek in half lengthwise and into half moons (rinse to remove any sediment) chop the courgette and pepper into small bite size pieces, dice half a red chilli (remove the seeds if you like it less spicy).
  • Put a large ovenproof frying pan (approx 30cm) on high heat, once hot add the oil and all the prepared veg and generous pinch of salt and sliced vegan sausages. Cook for 7-10 minutes stirring regularly until the onion and leek are nicely softened and the sausages are nicely charred. Remove the toppings from the pan to a bowl and wipe the frying pan clean.
  • In a separate bowl mix the sauce ingredients together.
  • To make your dough mix the ingredients together in another bowl and then knead dough on a lightly floured surface for 5-10 minutes until it forms a nice smooth elastic dough that is smooth to the touch. Alternatively you can mix it in a stand mixer with a dough hook for 4-5 minutes.
  • By hand, flatten, stretch and shape your dough to roughly the size of the frying pan (ensure the pan is oven proof – no plastic) ensuring the dough is nice and thin in the middle. Heat the empty pan over a medium heat and add 1 tsp of oil, then carefully add the dough to the pan, pushing the dough to the edges to cover the bottom of the pan. Working quickly, spread the sauce in an even layer over the dough, then scatter your topping over the sauce. Cook over the heat for 4 – 5 minutes just until the base is nicely lightly browned. Then transfer to the preheated oven at 250 degrees C for 10 minutes.
  • Carefully remove from the oven, the handle will be very hot.
  • Slide your pizza onto a cutting board slice and enjoy!

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The Happy Pear Podcast

Do you feel optimistic about the future? 

When a class of 200 graduates were asked to raise their hand if they felt optimistic about the future – No one did. Are you surprised?

Episode 107

This week we speak to Matthijs Schouten, the biologist, ecologist, lecturer and author of Nature’s mirror; the image of nature in a cultural-historical perspective

Matthijs G.C. Schouten B.Sc., M.Sc. D.Sc. studied biology and comparative religion at the University of Nijmegen and Celtic studies at the University of Amsterdam (the Netherlands).

He has worked as a lecturer at the University of Nijmegen and as an ecological project leader for the Wildlife Service (Dublin). He was the leader of the international campaign for the conservation of Irish bogs. Since 1992 he is senior ecological officer at the National Forest Service of the Netherlands; since 1995 he also is a visiting professor of nature and landscape conservation at University College Cork and University College Galway (Ireland); in 1999 he furthermore accepted the chair of restoration ecology at Wageningen University (the Netherlands).

In 1990 he was awarded the International Award for Conservation Merit by the World wide Fund for Nature and in 1992 the National University of Ireland granted him a honorary doctorate.

He has published widely in the fields of ecology and nature philosophy. His latest book Spiegel van de natuur; het natuurbeeld in cultuurhistorisch perspectief  (Nature’s mirror; the image of nature in a cultural-historical perspective) has formed the basis for the exhibition World Nature Art in the Nieuwe Kerk in Amsterdam.

In this episode we explore the meaning of nature, how we have become detached and obsessed with the individual, driven by ego, how we need to reinstate rituals of contemplation, the power we all posses to make change, the importance of enchantment, connection and falling in love. 

“Unless we accept how destructive we can be we can’t move ahead constructively.”

We loved this episode so much, Dave has already booked a trip to have lunch with Matthijs!

Enjoy!

Lots of Love,

Dave & Steve x

Available now from all good podcast providers:

listen on spotify

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 and Sara Fawsitt

This Easy Pad Thai in 10 mins for gut health is really easy to make, it is packed with fibre and has 13 different plants in it which is nearly half of your 30 plant foods per week as per the American gut project.

An image of Easy Pad Thai

Easy Pad Thai in 10 mins for gut health


This dish is really easy to make, it is packed with fibre and has 13 different plants in it which is nearly half of your 30 plant foods per week as per the American gut project.

Takes 10 minutes

Serves 4

Ingredients
 

  • 200 g firm tofu
  • 200 g whole wheat noodles
  • 1 bunch scallions
  • 3 cloves garlic
  • 1 thumbsize ginger
  • 1 red chilli
  • 150 g mushrooms
  • 1 yellow pepper
  • 400 g black beans
  • 400 g coconut milk
  • 50 g sugar snap peas
  • 3 tbsp tamari
  • bunch coriander

Instructions
 

  • Boil the kettle, once boiled fill a medium pot with the boiled water. Add the noodles and cook as per instructions on the back of the pack. Once they are cooked, drain and rinse them.
  • Peel and finely chop the garlic and the ginger. Finely chop the scallions/green onions, the mushrooms and the yellow pepper. Drain and rinse the tin of black beans. Put a non-stick wide bottom pan on a high heat. Once hot, reduce the heat to medium. Add the chopped scallions, garlic and ginger and cook for 2 minutes stirring regularly. If anything starts to stick add 2-3 tablespoons of water and ‘deglaze’ the pan
  • Add the chopped mushrooms and pepper and cook for 3 minutes. If anything starts to stick, add 2-3 tablespoons of water and ‘deglaze’ the pan.Add the black beans, half the can of coconut milk and the cooked noodles.
  • Cook for a further minute or two stirring to incorporate it all and turn off the heat. Taste and season the dish with salt. It will likely need some salt to taste. Start with 1 tsp and if you think it needs more build on this. Finely chop the coriander and the sugar snap peas and add to serve.

Notes

If you enjoyed this recipe – you might really enjoy our 4 week Gut Health Revolution Course which is on special at the moment for a limited time only. You will literally learn to cook delicious food that will supercharge your gut and also learn how to destress as stress has such a negative impact on your gut health. 
All medical information is supplied by Consultant Gastroenterologist Dr. Alan Desmond and Dietician Rosie Martin. All lifestyle content and food by Mindfulness expert Simone Venner and ourselves The Happy pear. We have had more than 15,214 people through it with an 84% success.  

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How your gut affects your moods and mental health

The Gut Brain Axis

The gut and brain are connected through the gut-brain axis, which means that our gut health can have a significant impact on our mental health. A healthy gut microbiome (the population of microorganisms living in the gut) can help regulate mood, reduce inflammation, and improve brain function. On the other hand, an imbalanced gut microbiome has been linked to several mental health conditions, such as depression, anxiety, and stress. Furthermore, certain types of gut bacteria can produce neurotransmitters that influence mood, while others can influence the production of hormones such as cortisol, which plays a role in stress. To maintain good gut and mental health, it is important to eat a diet high in fibre, reduce stress, and avoid antibiotics and processed foods whenever possible.

In regards to mental health, butyrate is a short chain fatty acid that is made by the healthy fibre loving microbes in our gut. It has been suggested to have a positive impact in terms of moods and mental health as it can cross the blood-brain barrier and has been shown to have effects on neurotransmitter production, inflammation and oxidative stress, which are all involved in various mental health disorders.

The role of Vagus Nerve

The connection between the gut and the brain via the vagus nerve is referred to as the gut-brain axis.

Studies have shown that the vagus nerve plays a crucial role in the communication between the gut and the brain, and influences various functions including digestion, immunity, and mood. The vagus nerve transmits information from the gut to the brain and vice versa, allowing the brain to respond to changes in the gut and modulate gut function.

In regards to mental health, research suggests that an overactive or underactive vagus nerve can contribute to depression, anxiety and other mental health disorders. The vagus nerve has been shown to regulate the release of neurotransmitters, such as serotonin, that play a role in mood regulation, and can also modulate the body’s stress response.

Therefore, the vagus nerve is considered a key factor linking the gut and brain, and can have a significant impact on both gut and mental health.

The role of diet in terms of gut health and its influence on mental health

Diet has a significant impact on gut health, and therefore can also influence mental health. Some of the foods that are beneficial for gut health can positively impact mental health. These include:

  1. Fibre-rich foods: Foods high in fibre, such as fruits, vegetables, beans and whole grains, can promote the growth of beneficial gut bacteria and improve gut motility.
  2. Fermented foods: Fermented foods, such as kim chi and sauerkraut, are rich in probiotics that can help maintain a healthy gut microbiome.
  3. Polyphenol-rich foods: Foods rich in polyphenols, such as berries, nuts, and green tea, have anti-inflammatory effects and can support gut health.
  4. Omega-3 fatty acids: Omega-3 fatty acids all have anti-inflammatory effects and can support gut barrier function. Plant-based sources include walnuts, ground flax seeds, chia seeds
  5. Prebiotic foods: Prebiotic foods, such as onions, garlic, and asparagus, provide fuel for beneficial gut bacteria to thrive.

It’s important to note that everyone’s gut is unique and what works for one person may not work for another. A diverse plant based or plant predominant diet that includes a variety of nutrient-dense foods can help maintain a healthy gut and positive mental health.

If you want to learn more about the role of diet and what foods you can eat to super charge your gut, check out this in depth article we wrote on the gut along with Dr. Alan Desmond, Consultant gastroenterolist.

If you are looking for some gut health recipes – here is a link to lots of our gut health recipes

The Happy Pear Podcast

How do we get you to keep scrolling?

This is the aim of the applications on your phone. The more they can steal your focus and attention the more profitable they are.

So how can you take advantage of the benefits of technology whilst not letting it take advantage of you?

Episode 106

This week we speak to Johann Hari, the author of the New York Times bestseller: Stolen Focus: Why You Can’t Pay Attention

Johann is an author, executive producer and Tedtalk speaker. His books have been translated into 40 languages, and been praised by a broad range of people, from Oprah to Noam Chomsky, from Elton John to Naomi Klein.

Johann’s first book, ‘Chasing the Scream: the First and Last Days of the War on Drugs’, was adapted into the Oscar-nominated film ‘The United States Vs Billie Holiday’. His second book, ‘Lost Connections: Uncovering The Real Causes of Depression – and the Unexpected Solutions’ was described by the British Journal of General Practice as “one of the most important texts of recent years”, and shortlisted for an award by the British Medical Association.

Johann’s TED talks have been viewed more than 93 million times. He has written over the past decade for some of the world’s leading newspapers and magazines, including the New York Times, the Los Angeles Times, the Guardian, the Spectator, Le Monde Diplomatique, the Sydney Morning Herald, and Politico. He has appeared on NPR’s All Thing Considered, HBO’s Realtime With Bill Maher, The Joe Rogan Podcast, the BBC’s Question Time, and many other popular shows.

Johann was twice named ‘National Newspaper Journalist of the Year’ by Amnesty International. He has also been named ‘Cultural Commentator of the Year’ and ‘Environmental Commentator of the Year’ at the Comment Awards.

A fascinating person who lives half the year in London, and spends the other half of the year traveling to research his books. We caught up with Johann one sunny afternoon and delved deep into what it means to loose focus, the effects it has on the brain, how our children are being affected by technology, and how we can regain focus and become more present.

A great episode!

Enjoy!

Lots of Love,

Dave & Steve x

Available now from all good podcast providers:

listen on spotify

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 and Sara Fawsitt

An image of Creamy Mushroom Linguine

Creamy Mushroom Linguine


This recipe is the perfect example of synergy where the sum of the parts are greater than apart. Looking at this recipe it seems very simple but the result is a super tasty creamy pasta dish that is a family favourite. It makes a perfect bowl of comforting goodness!

Takes 20 minutes

Serves 4

Ingredients
 

Linguine

  • 250 g linguine
  • 250 g Oyster Mushroom
  • 1 onion
  • 1/2 tsp garlic powder
  • 2 tbsp tamari

Creamy Cashew Sauce

  • 100 g cashew nuts
  • 500 ml oat milk
  • juice of half a lemon
  • 1 tsp garlic powder

Instructions
 

  • In a bowl cover the cashew nuts in just boiled water and leave to soak for 10 minutes.
  • Fill a large saucepan with boiling water and add 1 tbsp of salt (don't worry most of this will go down the drain but will help season your pasta from within).
  • Put your pasta on to boil and cook according to pack instructions.
  • Peel and dice the onion, finely chop the mushrooms.
  • Heat a large non-stick pan over a high heat, once hot add 1 tbsp of oil and add the onions and ½ tsp salt, reduce the heat to medium and cook for 4-5 minutes to brown slightly, stirring occasionally.
  • Add the chopped mushrooms and garlic powder and cook for 3-5 minutes, add the tamari and allow to cook off for a minute. Remove the mushrooms from the heat and set aside.
  • While the mushrooms are cooking make the cashew sauce.
  • Drain and rinse the cashew nuts and add to a blender or food processor along with the rest of the sauce ingredients and with ½ tsp of salt and ¼ tsp of ground black pepper and blend on on high speed until very smooth.
  • (If your blender or food processor has not blended till super smooth, where there are some little nut pieces, pour through a sieve and add to a pan along with 2 tbsp of sieved cornstarch and allow to reduce and thicken on high heat for 2-3 mins while stirring continuously).
  • Add the creamy cashew sauce to the pan you cooked the mushrooms in and reduce the heat to low, cook for 1-2 mins allowing the sauce to thicken, stirring continuously. Drain the pasta when cooked, keeping some of the pasta water. Mix the pasta into the sauce, coating the pasta well and if the sauce is too thick add a little pasta water until you get your desired creamy texture. Add the mushrooms and taste and season with salt and black pepper to taste.

Nutrition

Calories: 492kcalCarbohydrates: 79gProtein: 18gFat: 14gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 6gSodium: 82mgPotassium: 733mgFiber: 6gSugar: 18gVitamin A: 293IUVitamin C: 4mgCalcium: 219mgIron: 5mg
Keyword Creamy Mushroom Linguine
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We love this recipe, really quick to make, super tasty and everyone will be

looking for more, we are aware that is quite a promise but these burgers will

deliver!! Really worth seeking out the nutritional yeast as it gives a nice

distinct flavour to it  and a couple of slices of vegan cheese is not essential

but really takes it to the next level. We like to serve them with vegan mayo,

lettuce, gherkins, ketchup, red onion and tomato. We fried ours up in the

pan for two minutes, but these are lovely cooked in the grill.

An image of Epic Veg Burgers

Epic Veg Burger


We wanted a burger that was packed with veg…but still felt a bit naughty. So here's our take on the classic burger…super indulgent and delicious.

Takes 15 minutes

Serves 3

Ingredients
 

  • 400 g kidney beans
  • 1 onion
  • 2 cloves garlic
  • 150 g Oyster mushroom any kind of mushrooms will work!
  • 4 tbsp Tamari
  • 100 g breadcrumbs
  • 3 tbsp nutritional yeast

Serving suggestions

  • Favourite buns
  • Vegan Mayonnaise
  • Spicy Pepper Pesto
  • Ketchup
  • Lettuce Leaves
  • Tomatoes
  • Vegan Cheese
  • Lettuce shredded, for extra naughtiness!
  • Tomato
  • Caramelised Onion
  • Gherkins
  • Avocado slices

Instructions
 

  • Drain and rinse the beans. Peel and finely chop the onion and garlic. Roughly chop the mushrooms.
  • Put 3 tablespoons of water into a frying pan on a high heat. Once hot, add the onion and garlic and cook for 1-2 minute, stirring regularly. Add the mushrooms into the pan and cook for a further minute. Now add the tamari, and stir fry for 2 minutes. Remove from the heat. 
  • In a mixing bowl, add the breadcrumbs, beans and the nutritional yeast and mix well.
  • When the mushrooms are done, add them into the bowl and mix. Leave to cool for a minute. Using your hands or a wooden spoon mash and mix so that well mixed. Form this mixture into patties, making sure to really compress them so as to remove as much moisture as possible.
  • The patties are now ready to cook. You can either fry them in the pan for 2 minutes on each side till they go golden or grill them in the oven at  180C/F/gas mark and they are also great grilled on the barbecue!
  • Serve in your favourite bun bun with whatever tickles your fancy! We went a bit of everything…pesto, cheese, lettuce, tomatoes, gherkins and for real indulgence…caramelised onions. ENJOY, this one is epic!!

Nutrition

Calories: 410kcalCarbohydrates: 77gProtein: 23gFat: 3gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 0.5gSodium: 263mgPotassium: 1148mgFiber: 16gSugar: 12gVitamin A: 31IUVitamin C: 6mgCalcium: 126mgIron: 7mg
Keyword Burger
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The Happy Pear Podcast

What does it mean to be an explorer?

What are the sacrifices one must take?

What are the benefits of putting yourself through such hard physical challenges?

Episode 105

This week we speak to Damian Browne, an extreme adventurer, peak performance athlete and International keynote speaker from Galway, Ireland. 

For the last 25 years Damian has pursued his human potential, relentlessly pushing his body & mind to their perceived limits; forging himself & his character in what he deems “a crucible life”. 

During a 16-year career as a professional rugby player, Damian donned the colours of some of rugby’s European elite, including Northampton Saints & Leinster; where he won club rugby’s biggest prize, The Heineken Cup. 

Since retirement from professional rugby, Damian has become one of the World’s foremost extreme adventurers; undertaking some of the most demanding physical and mental challenges on the planet, including the 257km Sahara Desert ultra marathon, The Marathon des Sables,  climbed 5 of the 7 Summits, a renowned mountaineering feat & most recently created history by becoming the first person ever to row from New York City to Galway, taking 112 days and in the process become one of only a handful of people to have rowed the Atlantic in both directions.

Damian’s drive to explore his physical & mental limits is not exclusive to ultra endurance events and he is a multi-time Irish indoor rowing champion, holding all-time, all-category records for the 500m and 1000m distance.

We were lucky to have had Damian in the studio with us for this episode, a brilliant and deep character, we hope you enjoy this episode as much as we did.

Enjoy!

Lots of Love,

Dave & Steve x

Available now from all good podcast providers:

listen on spotify

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 and Sara Fawsitt

The Happy Pear Podcast

Let’s lean into the discomfort by plunging into cold water or sweating through a hot sauna with metabolic scientist and author of Winter Swimming, Susanna Søberg.

Episode 104

We have been jumping into the sea for the last 8 years, we knew it was good for us, simply by how it made us feel: Elevated, alive, new, refreshed, giddy, more connected to those around us and overall a feeling of happiness. Now after so much research we are aware of how truly beneficial cold water and heat exposure is for us, from the serotonin, dopamine and oxytocin hits, to the longevity benefits and the effect it has on our metabolism. We discuss it all with Susanna and even take things a step further into the community benefits. 

Susanna Søberg, PhD., earned her doctorate researching metabolism and has worked for many years designing and conducting clinical studies. Her most recent research and the background for this book have been on fat reduction through winter swimming at the Tryg Foundation’s Center for Physical Activity, Denmark. Winter Swimming, now published in thirteen languages, is her first book.

Founder and CEO of www.soeberginstitute.com . Susanna has also created a course, The Thermalist Cure, all about how and why to get started with cold, heat, and breathwork for better health. The course launches on 24th January and she has kindly offered our listeners a 10% discount with the code THEHAPPYPEAR 

A brilliant episode that is on a topic close to our hearts.

Enjoy!

Lots of Love,

Dave & Steve x

Available now from all good podcast providers:

listen on spotify

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 and Sara Fawsitt

This is so genuinely tasting and easy to make – you will be surprised how good this is in even just 5 mins. Even if this ends up taking you 10 mins to make you will still have a super tasty quick dinner that will be faster to make than ordering a take away!

An image of Spinach, Butterbean and Mushroom Curry

5 Mins Spinach, Mushroom and Butterbean curry


This is so genuinely tasting and easy to make – you will be surprised how good this is in even just 5 mins. Even if this ends up taking you 10 mins to make you will still have a super tasty quick dinner that will be faster to make than ordering a take away!

Takes 10 minutes

Serves 2

Ingredients
 

  • 1 tbsp oil
  • 1/2 thumsized ginger
  • 2 cloves garlic
  • 1/2 red chilli
  • 200 g mushrooms (ideally oyster mushrooms)
  • 2 tbsp tamari
  • 1 tbsp cumin seeds
  • 2 tbsp curry powder
  • 1/4 ground pepper
  • 400 g butter beans
  • 400 g chopped tomatoes
  • 200 g coconut milk
  • 50 g baby spinach

To serve

  • Pickled red onion
  • Coriander shoots Serve with your favourite grain of choice, we used a pre cooked brown rice and served this beautiful curry with some pickled red onions and some coriander shoots. Enjoy!

Instructions
 

  • Heat a wide bottomed non-stick pan on high heat. Chop the mushrooms into bite sized pieces. Peel and finely dice the ginger and garlic, finely dice the ½ red chilli, leaving the seeds in if you prefer it hot or removing the seeds for a milder spiced curry.
  • Drain and rinse the butter beans. Once the pan is hot add the oil along with the mushrooms, diced ginger and cumin seeds and cook for 2 mins.
  • Next add the garlic and chilli and mix through, stirring occasionally. Add in the tamari or soy sauce and thoroughly mix through ensuring to coat each mushroom in the sauce. Add in the butter beans, followed by the chopped tomatoes, coconut milk, curry powder and ground black pepper and cook for a minute bringing the temperature up, while stirring occasionally.
  • Taste and adjust the seasoning to your liking by adding more salt, black pepper or lime juice.To finish add in the baby spinach and allow it to wilt down for 1 minute.
  • Serve with your favourite grain of choice, we used a pre cooked brown rice and served this beautiful curry with some pickled red onions and some coriander shoots. Enjoy!

Nutrition

Calories: 1252kcalCarbohydrates: 146gProtein: 50gFat: 63gSaturated Fat: 40gPolyunsaturated Fat: 6gMonounsaturated Fat: 12gTrans Fat: 0.1gSodium: 683mgPotassium: 4719mgFiber: 42gSugar: 38gVitamin A: 5576IUVitamin C: 95mgCalcium: 434mgIron: 31mg
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The Happy Pear Podcast

Dating, partying, socialising, special occasions, holidays… without alcohol does this sound difficult to you?


Could you imagine going sober at the age of 26 without using the excuse “I am on antibiotics” or “I am working tomorrow”?

Episode 103

This week we spoke to the founder of the Sober Girl Society and one of the leading voices on the sobriety movement, Millie Gooch.

At the age of 26 Millie decided to make a big lifestyle change, she quit drinking. After too many binge drinking nights that left her feeling anxious, and insecure. She realised she needed a change. 

Millie has written for a range of publications, and her campaigning work has been featured everywhere from ELLE and Stylist to the BBC and Evening Standard.

In this episode, Millie gives us practical advice for how to date, party and socialise sober. We debunk the myths surrounding sobriety and how having a healthier relationship with alcohol can massively improve your confidence, relationships, productivity and your relationship with yourself.

We loved chatting to Millie, she is a brilliant voice for the movement.

Enjoy!

Lots of Love,

Dave & Steve x

Available now from all good podcast providers:

listen on spotify

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 and Sara Fawsitt

This is a beautiful low fat bolognese where we use jackfruit and oyster mushrooms to form the basis of this meaty bolognese – this is smooth, with deep flavours and gives a beautiful spaghetti bolognese

An image of Meaty Spag Bol

Meaty Spag Bol


This is a beautiful low fat bolognese where we use jackfruit and oyster mushrooms to form the basis of this meaty bolognese – this is smooth, with deep flavours and gives a beautiful spaghetti bolognese

Takes 7 minutes

Serves 2

Ingredients
 

  • 200 g spaghetti whole wheat is great for fibre!
  • 2 cloves garlic
  • 2 onions medium
  • 1 carrot
  • 400 g jackfruit
  • 150 g oyster mushroom
  • 400 g cooked lentils
  • 800 g chopped tomatoes
  • 200 g jar of tomato puree
  • 1 tsp salt
  • 1/4 tsp black pepper
  • small bunch of basil

Instructions
 

  • Fill a pot with 3L of water and bring to the boil ( if you boil a kettle to this it will speed things up : ) Once boiling reduce to medium heat and add 1 tbsp salt. Add the dried pasta and cook as per pack instructions.
  • Drain and rinse the cooked lentils and jackfruit Peel and finely dice the onion and garlic.  Finely dice the carrot. Chop the mushrooms into small bite size pieces. Slice the jackfruit into thin bite sized stips
  • Heat a non-stick wide bottomed pan on high heat, when hot add the chopped onion and fry for 3-4 mins until it starts to brown. Add the garlic, diced carrots and a pinch of salt, reduce the heat to medium and cook for 3-4 mins, stirring regularly, if they start to stick to the pan add a couple of tablespoons of water to deglaze the pan using your wooden spoon
  • Add the mushrooms and jackfruit and cook for 3-4 mins stirring occasionally until they start to char. Add 2 tbsp of tamari and mix well so each bit of mushroom and jack absorbs some of that umami flavour.Add the drained lentils, chopped tomatoes, tomato puree and the remaining salt and pepper.
  • Bring to a boil then lower to a simmer and allow to cook for 5 minutes, stirring occasionally to allow the flavours to infuseRemove the basil leaves from the stalk and finely chop the stalk and add to the sauce.
  • Drain and rinse the cooked pasta ensuring to keep a cup of pasta water to dilute the sauce.Add the approx 50 ml of the pasta water and the cooked pasta to the sauce and mix well. Taste and adjust the seasoning to your liking. Serve with fresh basil leaves and enjoy!

Nutrition

Calories: 947kcalCarbohydrates: 196gProtein: 42gFat: 5gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gSodium: 1788mgPotassium: 3198mgFiber: 31gSugar: 61gVitamin A: 5839IUVitamin C: 78mgCalcium: 276mgIron: 14mg

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An image of Quick Turkish pizza/ Pide with summer veg

Quick Turkish pizza/ Pide with summer veg & feta


We are big fans of pizzas and even have our own Happy Pear vegan pizzas for sale all around Ireland. So we loved the idea of making Pide; a delicious Turkish flatbread. Traditionally made with a yeast dough, we have adapted it to use a quick easy dough so this recipe only takes 25 mins from start to finish!

Takes 25 minutes

Serves 2

Ingredients
 

  • Dough;
  • 250 g self raising flour
  • Small pinch salt
  • 125 ml water
  • Base;
  • 4 tbsp Pesto of choice – we used our Happy Pear Sun-Dried Tomato pesto
  • 4 tbsp Tomato puree
  • Toppings;
  • Quick fire cashew feta;
  • 100 g cashew nuts
  • 3 tbsp lemon juice juice of 1 small lemon
  • 4 tbsp non dairy milk
  • Good Pinch of salt and black pepper
  • 100 g Asparagus
  • 1 small Courgette -150g
  • 50 g Peas
  • Mint & chilli oil;
  • 12 g mint
  • 1 small fresh chilli
  • 8 tbsp Olive oil
  • Pinch of salt

Instructions
 

  • Method;
  • Preheat oven to 250 C Fan assisted
  • Boil the cashews for 10 mins. Drain and rinse well and set aside.
  • While the cashews are boiling make your dough; into a mixing bowl add the flour and water along with a small pinch of salt. Mix the flour, water and the salt together in a bowl and bring together to a rough dough. Transfer it to a lightly floured surface and knead for 5-10 minutes until it forms a nice smooth elastic dough, smooth to the touch. You could alternatively use a stand mixer with a dough hook for 4-5 minutes.
  • Peel the courgette into long thin ribbons using a wide peeler ; approx 16 – 20 slices. Leave asparagus whole, trimming stalk so they are about 10cm
  • Mix the pesto and tomato paste together
  • To make the cashew feta; add the cashews to a high speed blender along with the milk, lemon juice and ⅓ tsp of salt and blend till smooth, remove and set aside. rinse the blender, then make the mint and chili oil.
  • Divide the dough into 2 balls. Roll each dough into approx 30 x 20cm oval shape and transfer to two lightly oiled baking trays.
  • To assemble the pide;
  • Spread approx 4 Tbsp or half of the pesto tomato mixture over each dough, leaving 3cm uncovered all the way around.
  • Add 4-5 tsp of feta dotted over the pesto.
  • Toss the asparagus and courgette ribbons in 1 tbsp of oil and pinch of salt. Roll up 2 ribbons of courgette each,into little swirls.
  • Add the courgette rolls and asparagus over the feta covering the pesto and feta, keeping the asparagus lined up at an angle, making a nice pattern.
  • Fold back the uncovered dough all the way around, making a canoe shape, leaving the filling mostly uncovered. Pinch the pastry at both ends to keep it sealed during baking. Bake for 10 -12 mins until the dough is nice and golden. Rotate the trays once during cooking so it cooks evenly.
  • Serve with your favourite summer salad. Enjoy!

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This is to show that super tasty dinners can be quick and easy to make, this is an easier version of a korma recipe a wonderful Indian chef, Santana who worked with us used to make. The first time we made this in the studio we all ended up eating it for a second breakfast! Serve with your favourite grain of choice.

An image of Creamy Korma

5 mins creamy korma



Takes 3 minutes

Serves 4

Ingredients
 

  • 400 g chickpeas
  • 400 g butter beans
  • 200 g mushrooms (we love Oyster mushrooms)
  • 2 tbsp tamari
  • 2 cloves garlic
  • thumbsized piece of ginger
  • 50 g cashew nuts
  • 400 ml coconut milk
  • 400 g chopped tomatoes
  • 150 g roasted red peppers from a jar, drained
  • 2 tbsp curry powder
  • 1 tbsp garam masala
  • 1 tsp salt and pepper

Instructions
 

  • Heat a non-stick pan on high heat. As it heats up, roughly chop the mushrooms, and finely dice the ginger.Drain and rinse the chickpeas and butterbeans.
  • Add 1 tbsp of oil to the pan along with the chopped mushrooms and ginger and leave to fry.Into the blender jug add the garlic, chopped tomatoes, coconut milk, cashew nuts, roasted red pepper, curry powder, garam masala, salt and blend till super smooth.
  • Give it the time to get a super smooth sauce.Stir the mushrooms and add the tamari/ soy sauce and mix well so that each mushroom is well infused with the umami flavour. 
  • Add the drained chickpeas and butter beans along with the sauce and mix well.Taste and adjust the seasoning to your liking by adding some salt, ground black pepper or lime juice.
  • Serve with some quick cooked brown rice and some chopped coriander or basil for a delicious quick dinner.

Nutrition

Calories: 606kcalCarbohydrates: 69gProtein: 24gFat: 30gSaturated Fat: 20gPolyunsaturated Fat: 3gMonounsaturated Fat: 5gSodium: 1268mgPotassium: 1592mgFiber: 19gSugar: 15gVitamin A: 371IUVitamin C: 31mgCalcium: 159mgIron: 12mg

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The Happy Pear Podcast

This week we bring you, New York Times bestselling author and internationally recognized professional speaker on a number of important public health issues, Dr Michael Greger, M.D. FACLM.

Episode 101

He wrote the book on How Not To Die & also How Not To Diet! A legend in the nutirtion world, Dr. Greger and his team set up Nutritionfacts.org, a science-based nonprofit organisation. That provides free updates on the latest in nutrition research via bite-sized videos. A strictly non-commercial public service health charity. 

Dr. Greger has lectured at the Conference on World Affairs, the National Institutes of Health, and the International Bird Flu Summit, among countless other symposia and institutions; testified before Congress; has appeared on shows such as The Colbert Report; and was invited as an expert witness in defense of Oprah Winfrey at the infamous “meat defamation” trial. In 2017, he was honored with the American College of Lifestyle Medicine with its Lifestyle Medicine Trailblazer Award.

In this episode we debunk the myths around diet culture, and break down how to sustain a healthy weight and lifestyle.

Enjoy!

Lots of Love,

Dave & Steve x

Available now from all good podcast providers:

listen on spotify

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 and Sara Fawsitt