The Happy Pear Podcast

To mark 100 episodes of chatting to experts, trailblazers, doctors, entrepreneurs, celebrities, and psychologists we thought we would do something different. 

Episode 100

We (Dave & Steve) and our two producers, Sara & Sean, get together and chat through our highlights, lowlights and learnings from speaking to such extraordinary people and experts in their field.

We hope you enjoy the episode and getting to know a little better the people behind The Happy Pear Podcast.

Enjoy!

Lots of Love,

Dave & Steve x

Available now from all good podcast providers:

listen on spotify

This episode was sponsored by Wolfgangreforest.ie – how about going GREEN this Christmas by giving the gift of a tree instead of possessions people probably don’t need! With Wolfgang re-forest.

Produced by Sean Cahill and Sara Fawsitt

This make the most wonderful celebration dinner and the red currant jus is phenomenal and so worth the effort!

An image of Christmas mushroom and pumpkin Wellington with a red currant Jus

Chrstmas mushroom and pumpkin Wellington with red currant jus


This is such a beautiful centre-piece dish – Arnie, our wonderful head chef served this for our Christmas supper club feast this year in the restaurant and it was such a hit we had to shoot a video on it, even Steve’s kids adored this. The red currant jus might sound fancy but it’s so worth making as it adds a lovely sweet acidity to complement the pastry so well. Serve this with roasted veg, brussel sprouts and some potatoes for an amazing meal.

Takes 1 hour

Serves 6

Ingredients
 

  • 200 g almonds
  • 2 tbsp tamari
  • 2 tbsp maple syrup
  • 1 leek or 3 small leeks/ 1 red onion
  • 2 cloves garlic
  • 200 g mushrooms ideally oyster
  • 200 g pumpkin/ squash
  • 200 g cooked chestnuts
  • 150 g cooked couscous or quinoa or grain of choice buy a pack of precooked grain to save time (approx 75g of couscous dried gives 150g when cooked)
  • 3 tbsp tamari
  • 10 sprigs of fresh thyme
  • 10 medium leaves of fresh sage
  • 1 tsp salt
  • ½ tsp black pepper
  • 2 sheets of puff pastry 2x320g
  • 2 tbsp of oat milk or plant milk of choice
  • Red currant jus
  • 100 g of fresh Red currants
  • 4 tbsp of maple syrup
  • 200 g of red wine
  • 1 tbsp balsamic vinegar
  • 500 ml veg stock

Instructions
 

  • Preheat the oven to 200 degrees c
  • Roughly chop the almonds or pulse in the food processor or put in a zip lock bag and bash with the bottom of a mug until coarse and put on a baking tray and coat with 2 tbsp of tamari and 2 tbsp of maple syrup, roast in the preheated oven for 10 mins.
  • Slice the leek and give the green part a good wash as often sediment hides here, (if using onions peel and finely dice them) and peel and dice the garlic. Roughly slice the mushrooms, remove the sage leaves and thyme leaves from their stalks, finely chop the sage leaves and set aside.
  • Grate the flesh of the pumpkin or squash (discard the skin or keep for a stock)
  • Roughly chop the cooked chestnuts
  • Place a large non-stick pan on high heat. Once warm add 1 tbsp of oil and add the chopped leek and fry for 3-4 mins stirring occasionally, add the garlic and mushrooms and grated squash/pumpkin and pinch of salt- cook for 7-10 mins stirring regularly.
  • Add the cooked chestnuts and tamari, the thyme and sage leaves, and salt and black pepper and cook for a further 3-4 mins. Remove from the heat and add the cooked couscous and almonds and mix through. Make sure to taste and adjust the season to your liking.
  • To roll the wellington:
  • Roll out one of the sheets of puff pastry, keeping it on the parchment paper and carefully add half the filling into the centre of the pastry lengthwise,leaving ⅓ at either side empty and leaving approx 3-4 cm at either end to wrap. Using either your clean hands or 2 spoons compact the filling so that it is firm and holds its shape firmly. This is very important so that once the wellington is cooked it holds its shape. Wash your hands and fold the pastry over on one side and fold the other side over ensuring to cut off any excess pastry so that it cooks fully. Imagine you are wrapping a present however you have to be careful as the more you handle the pastry the softer and harder to work with it gets. Once the wellington is wrapped, carefully roll it over so that the seam is at the bottom. Lift the parchment paper with the wellington and place on a baking tray. You can cut decorations with any leftover pastry cuts. Gently score the pastry in a criss cross pattern and place any pastry decorations on top. Brush with some oat milk or plant milk of choice to help it golden in the oven.
  • Baking in the oven for 30-45 mins until nicely golden all over.
  • While the wellington is in the oven let’s make the red currant jus.
  • Put a medium saucepan on high heat and add in all the ingredients, bring to a boil and using a whisk try to break down the red currants so they release their pectin which will help thicken the sauce as it reduces. Leave to reduce until it reaches a thick sauce and reduces by about ⅔’s. This should take about 20 mins – you can simply stir it occasionally.
  • NOTE: if you can’t find fresh red currants, simply leave out the red currants and the maple syrup and replace with 2 tbsp of red currant jelly and repeat the process.
  • Remove the wellington from the oven when it is golden brown. Easiest way to slice is to use a serrated knife. Each willington should give 6 slices. Serve with the red currant jus, and some roasted potatoes, brussel sprouts and cranberry sauce – enjoy!

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These make a wonderful edible gift and great last minute present which everyone likes! Literally takes 10 mins and they can look very professional! If you have a nice box and a ribbon, it can really make them look like a fancy homemade gift!

An image of Ganache Truffles

Ganache Chocolate Truffles


These quick and delightful truffles make an excellent last-minute gift. With a nice box and a ribbon, they can turn into a fancy homemade present. It takes just 10 minutes of preparation and 20 minutes to set in the fridge.

Takes 20 minutes

Serves 15

Ingredients
 

  • 100 g dark chocolate
  • 100 g cream plant based or coconut cream
  • 1 orange zest

For Decoration

  • Pistachios
  • Freeze-dried raspberries
  • Desiccated coconut
  • Cacao powder

Instructions
 

  • Break up the dark chocolate into small pieces and place them in a bowl.
  • In a saucepan, add the cream and the orange zest, being careful to avoid the white pith, which can be bitter. Heat on medium until it reaches a gentle boil.
  • Pour the heated cream over the chocolate and leave it for 2 minutes. Then stir until the mixture is well combined and richly chocolatey.
  • Chill the mixture in the fridge for about 20 minutes, or until it’s firm enough to roll.
  • Roll the chilled mixture into small balls, handling them as little as possible to prevent them from melting. Return the balls to the fridge to harden while you prepare the toppings.
  • Peel and finely chop the pistachios. Place the chopped pistachios, desiccated coconut, cacao powder, and freeze-dried raspberries into separate bowls.
  • Roll the hardened truffles in the prepared toppings for a decorative and varied finish.
  • Package your truffles in a small box or clear bag, add a label, and they're ready to enjoy!

Nutrition

Calories: 69kcalCarbohydrates: 4gProtein: 1gFat: 5gSaturated Fat: 3gPolyunsaturated Fat: 0.2gMonounsaturated Fat: 1gTrans Fat: 0.01gCholesterol: 8mgSodium: 14mgPotassium: 56mgFiber: 1gSugar: 3gVitamin A: 104IUVitamin C: 1mgCalcium: 12mgIron: 1mg
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This is an indulgent sandwich guaranteed to please! It takes about 15 mins to make and is so worth it!

If you can oyster mushrooms are our favourite and if you compress them with a clean pan it encourages more evaporation and browning for a total flavour bomb of a sandwich!

An image of EPIC CHRISTMAS SANDWICH

Epic Christmas Sandwich


This is an indulgent sandwich guaranteed to please! It takes about 15 mins to make and is so worth it!If you can oyster mushrooms are our favourite and if you compress them with a clean pan it encourages more evaporation and browning for a total flavour bomb of a sandwich!

Takes 12 minutes

Serves 2

Ingredients
 

  • 100 g brussel sprouts
  • 150 g Oyster mushrooms
  • 4 tbsp gravy
  • 2 tbsp tamari
  • 1 tbsp oil
  • 3 tbsp vegan mayo
  • 3 tbsp cranberry sauce
  • 100 g sauerkraut
  • 100 g stuffing
  • 4 slices bread
  • 30 g plant-based butter

Instructions
 

  • Wash and quarter the brussel sprout and put in a sauce pan with salted water and boil for 10 mins.
  • Heat a non-stick frying pan on high heat and rip the mushrooms into thin strips. Once the pan is hot add 1/2 tbsp of oil and cook the mushrooms for 5 mins. Using a clean smaller pan, compress the mushrooms to encourage more evaporation and browning – this will result in more flavour. Turn the mushrooms until they are brown on both sides, add in the gravy and tamari and ensure each mushroom is popping with flavour. Remove the mushrooms. Drain and rinse the brussel sprouts and put the frying pan back on high heat. Add ½ tbsp of oil, once hot and add the brussel sprouts and fry until they start to brown on both sides, to add more flavour. Remove and set aside.
  • Layout the 4 slices of bread, spread mayo on 2 sides and cranberry sauce on the other sides. Divide the brussel sprouts between the 2 sandwiches ensuring there is a thin layer. Layer on the stuffing, followed by the mushrooms, and top with the sauerkraut.
  • Put the top on the sandwich and butter the outside layer of the top of the sandwich with a thin layer of plant based butter. Heat the frying pan on medium heat and put the butter side down on the pan and fry for 2-3 mins until golden. Butter the top side of the sandwich and turn and repeat until both sides are perfectly golden!Slice and enjoy!

Nutrition

Calories: 578kcalCarbohydrates: 70gProtein: 13gFat: 28gSaturated Fat: 4gPolyunsaturated Fat: 4gMonounsaturated Fat: 7gTrans Fat: 0.04gCholesterol: 2mgSodium: 1122mgPotassium: 810mgFiber: 10gSugar: 20gVitamin A: 594IUVitamin C: 51mgCalcium: 136mgIron: 6mg
Keyword christmas sandwich
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The Happy Pear Podcast

Can diabetes both type 1 and type 2 be reversed by food and lifestyle choices?

Episode 99 – Mastering Diabetes

This week we speak to Cyrus Khambatta, PhD, and Robby Barbaro, MPH the co-authors of the New York Times bestselling book Mastering Diabetes and the cofounders of Mastering Diabetes, a coaching program that teaches people how to reverse insulin resistance via low-fat, plant-based, whole-food nutrition. 

Cyrus has been living with type 1 diabetes since 2002, and has an undergraduate degree from Stanford University and a PhD in Nutritional Biochemistry from UC Berkeley. Robby was diagnosed with type 1 diabetes in 2000, and has been living a plant-based lifestyle since 2006. He worked at Forks Over Knives for 6 years, and earned a Master’s in Public Health in 2019. 

A brilliant episode that will leave you stocking up on your fruit!

Enjoy!

Lots of Love,

Dave & Steve x

Available now from all good podcast providers:

listen on spotify

This episode was sponsored byWolfgangreforest.ie – how about going GREEN this Christmas by giving the gift of a tree instead of possessions people probably don’t need! With Wolfgang re-forest.

Produced by Sean Cahill and Sara Fawsitt

This might sound like a crazy idea, but trust us, this is a wonderful way to use any leftover Christmas veg. We make an easy nacho cheese based on root veg and layer on Christmas veg to create an epic quesadilla. It started as a bit of a joke, but once everyone tasted it, we all adored it, and we even filmed a video on how to make it!

An image of Christmas Quesadillas

Christmas Quesadilla


This might sound like a crazy idea, but trust us, this is a wonderful way to use any leftover Christmas veg. We make an easy nacho cheese based on root veg and layer on Christmas veg to create an epic quesadilla. It started as a bit of a joke, but once everyone tasted it, we all adored it, and we even filmed a video on how to make it!

Takes 12 minutes

Serves 1

Ingredients
 

Nacho cheese

  • 140 g roasted veg such as parsnips and carrots (perfect for the nacho cheese colour)
  • 60 ml vegetable oil
  • 60 ml oat milk
  • 1 tbsp garlic powder
  • 3/4 tsp salt
  • 1/2 tsp ground black pepper

Fillings

  • 200 g stuffing
  • 100 g cranberry sauce
  • 400 g leftover veg
  • 4 tortilla wraps

Instructions
 

  • Into a blender, add all the ingredients for the cheese and blend until super smooth. Taste and adjust the seasoning to your liking.
  • If the mixture is too thick, add more plant milk or water until you achieve a lovely texture. If it’s too thin, add a little more root veg and blend until smooth. Make sure to season to your liking.
  • Heat a non-stick pan over medium heat. Add a tortilla and spread a generous amount of the cheese across the entire surface.
  • Layer the Christmas veg, stuffing, and cranberry sauce on top of the cheese. Fold the tortilla over and ensure both sides are browned and crispy.
  • Transfer to a chopping board, cut in half, and enjoy!

Nutrition

Calories: 1430kcalCarbohydrates: 156gProtein: 20gFat: 83gSaturated Fat: 15gPolyunsaturated Fat: 40gMonounsaturated Fat: 22gTrans Fat: 0.4gSodium: 3624mgPotassium: 465mgFiber: 13gSugar: 45gVitamin A: 798IUVitamin C: 1mgCalcium: 342mgIron: 8mg

Video

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Kombucha is a wonderful fermented tea that is rich in probiotics and good bacteria for your gut and immune system. Tastes kind of like lemonade, our kids love it! It is a great alternative to fizzy drinks as it naturally carbonates. Traditionally Kombucha is made using black tea but Fiona, our wonderful fermenter, makes 2 main varieties in the shop: a mixed berry kombucha based on rooibos tea (caffeine free) and a lemongrass and ginger kombucha based on green tea. It is easy to make and there is something beautiful about fermenting your own at home and growing a good mother (another name for a mother is a scoby – symbiotic culture of bacteria and yeast which converts the sugar to probiotic bacteria). See our short kombucha Q&A below to answer any questions about sugar, SCOBY’s and fermentation time.

An image of Kombucha

Kombucha


Kombucha is a wonderful fermented tea that is rich in probiotics and good bacteria for your gut and immune system. Tastes kind of like lemonade, our kids love it! It is a great alternative to fizzy drinks as it naturally carbonates. Traditionally Kombucha is made using black tea but Fiona, our wonderful fermenter, makes 2 main varieties in the shop: a mixed berry kombucha based on rooibos tea (caffeine free) and a lemongrass and ginger kombucha based on green tea. It is easy to make and there is something beautiful about fermenting your own at home and growing a good mother (another name for a mother is a scoby – symbiotic culture of bacteria and yeast which converts the sugar to probiotic bacteria). See our short kombucha Q&A below to answer any questions about sugar, SCOBY’s and fermentation time.

Takes

Serves 1

Ingredients
 

  • 60 g white cane sugar
  • 2 teabags we love Rooibos or green tea
  • 1 Scoby
  • 180 g kombucha previously brewed or kombucha
  • 1 litre water

Instructions
 

  • Pour 1 litr of water into the kettle and boil. Once boiled, add your tea bags of choice along with the sugar and stir until the sugar dissolves and the tea bags really give their flavour, this should take about 5 mins. Remove the tea bags and discard.
  • Leave this liquid to cool ensuring that its below 37 degrees celsius, body temperature (if it is hotter, it will kill the SCOBY)
  • Add your SCOBY and the cup of previously brewed kombucha into the jar. Cover with a clean teatowel and leave to sit for 10-15 days out of direct sunlight, at room temperature
  •  After 10-15 days, remove your scoby and it is ready to go!

Notes

Kombucha Q&A
 
How long should I ferment kombucha?
 
Ideally if your SCOBY is healthy and the room temperature is about 20°C, it should take about 10-14 days. However if the temperature is hotter, it will take less time and if colder, it will take longer. Also, if your SCOBY is small it will take longer. Easiest way to tell that your kombucha is ready is by checking if it is naturally bubbly and not too sweet when you drink it (this indicates that the SCOBY has consumed the sugar and converted it to probiotic bacteria and carbon dioxide better known as bubbles!). Either way, taste the kombucha and once it is to your liking and bubbly, it is good to go! The longer you ferment your kombucha the more acidic or vinegar like it becomes. We have often left it to ferment for over a month and made a lovely vinegar to use in salads!
 
What am i best fermenting my kombucha in?
 
Ideally use glass jars but if you cannot get them plastic works fine (ideally BPA free). Avoid using metal containers and cutlery as it can damage the SCOBY
Where can I get a SCOBY?
 
You can easily buy them online for very cheap. A better way is to get one from a friend who brews their own kombucha as each time you brew a batch, the SCOBY grows and can be divided and shared with friends to brew their own kombucha. This means, if you keep making your own kombucha, you will also have an extra SCOBY at the end of each fermentation that you can share with your friends!
How do I grow a SCOBY from scratch myself?
 
This is easy, just takes a little more time. Take a store bought bottle of kombucha (500ml) that is unpasteurized and living, or raw as it is often described (pasteurization will kill the bacteria required to grow a SCOBY).
 
Boil the kettle and brew a small cup of tea with 2 tbsp of sugar and ensuring to use the same tea type used in the store bought kombucha (normally black, green or rooibos). Leave to cool, ensuring it is below 37°C (body temperature). By adding a cup of sweet tea to the bottle of ready-made kombucha gives the yeast and bacteria additional food to consume during the process of growing a new culture. 
 
Pour it into a larger jar or glass bottle. Cover with a dry clean cloth so that the air can still get at it but flies cannot. Ferment at room temperature, ideally at about 20°C out of direct sunlight for approx 2-4 weeks and a SCOBY should naturally develop.
After a week, it is common to see a baby SCOBY developing across the top of the liquid. A new SCOBY starts off as a blob or clear film and then slowly becomes more white, and thicker as time goes on. 
 

Nutrition

Calories: 231kcalCarbohydrates: 60gFat: 0.2gSodium: 51mgPotassium: 1mgSugar: 60gCalcium: 31mgIron: 0.03mg
Keyword fermentation
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The Happy Pear Podcast

“Walking is the only way proven to stave off cognitive decline – it works. Exercise, from a public health perspective, is an unmitigated failure. The world’s longest-lived people live in environments that nudge them into more movement.”

Episode 98 – Dan Buettner

We are huge fans! This is our second episode with the amazing Dan Buettner, who’s new book on the lost American diet, The Blue Zones American Diet, is out today.

Dan’s extensive research on the healthiest and happiest living people on the planet is fascinating, we have personally taken a lot from it and if you are familiar with any of our online health and lifestyle courses (available on our app, Healthy Living) you will hear us quote him a lot!

Dan is an explorer, National Geographic Fellow, award-winning journalist and producer, and New York Times bestselling author. He discovered the five places in the world – dubbed blue zones hotspots – where people live the longest, healthiest lives. His articles about these places in The New York Times Magazine and National Geographic are two of the most popular for both publications.

Buettner now works in partnership with municipal governments, large employers, and health insurance companies to implement Blue Zones Projects in communities, workplaces, and universities. Blue Zones Projects are well-being initiatives that apply lessons from the Blue Zones to entire communities by focusing on changes to the local environment, public policy, and social networks. The program has dramatically improved the health of more than 5 million Americans to date.

His books, The Blue Zones: Lessons for Living Longer from the People Who’ve Lived the Longest, Thrive: Finding Happiness the Blue Zones Way, The Blue Zones Solution: Eating and Living Like the World’s Healthiest People, and The Blue Zones of Happiness were all national bestsellers. His new book The Blue Zones Kitchen: 100 recipes for living to 100 is a New York Times Best Seller and fuses scientific reporting, National Geographic photography and 100 recipes that may help you live to 100.

Buettner has appeared on The Today Show, Oprah, NBC Nightly News, and Good Morning America, and has keynoted speeches at TEDMED, Bill Clinton’s Health Matters Initiative, and Google Zeitgeist. His speech in January 2018 at the World Economic Forum in Davos was chosen as “one of the best of Davos.”

Another brilliant episode! Enjoy!

Lots of Love,

Dave & Steve x

Available now from all good podcast providers:

listen on spotify

To find out more about Dan and his work, check out: https://www.bluezones.com/

This episode is sponsored by Vivobarefoot Footwear. Vivobarefoot Footwear has given our listeners an exclusive 20% discount when you enter the code HAPPYPEAR20  – Genuinely these are the only shoes you will see Dave & Steve wearing!

Produced by Sean Cahill and Sara Fawsitt

An image of Veg Pasta Bake

€1 Pasta Bake


The ingredients for this dish costed us €5.56 to serve 6 people so less than €1 per portion but don't be put off this is a super tasty healthy crowd pleasing dinner. The cashew cream add a lovely richness that compliments the charred roasted veg beautifully! This is a family favourite!

Takes 42 minutes

Serves 6

Ingredients
 

  • 500 g wholemeal penne
  • 400 g tin chopped tomatoes
  • 1 courgette
  • 2 red onions
  • 1 red pepper
  • 2 carrots

Simple Cashew Cream

  • 100 g cashew nuts
  • 400 ml water
  • tsp vinegar
  • 1 garlic clove

Instructions
 

  • Preheat the oven to 190°C.
    Boil the kettle and pour the boiled water over the cashews, ensuring they are fully submerged. Leave them to soak for 10 minutes.
  • Prepare the vegetables:
    Fill a large saucepan with water, add a good pinch of salt, and bring it to a boil.
    Meanwhile, peel and slice the onions into long strips.
    Slice the pepper, courgette, and carrots into small bite-sized pieces. Cut the top off the head of garlic.
  • Roast the vegetables:
    Divide the vegetables between two baking trays, toss with 2 tablespoons of oil and a pinch of salt, and roast for 25 minutes at 190°C.
  • Cook the pasta:
    Add the wholemeal pasta to the boiling water in the saucepan and cook according to the package instructions.
  • Make the cashew cream:
    While the pasta is cooking, drain and rinse the soaked cashews.
    Add them to a blender or food processor along with the remaining cashew cream ingredients (water and vinegar) and blend until smooth.
  • Prepare the sauce:
    Drain and rinse the cooked pasta, then set it aside. Remove the roasted vegetables from the oven.
    Squeeze the baked garlic cloves out of their skins and add them to the cashew cream along with the tin of chopped tomatoes, 1 tsp of salt, and a pinch of black pepper. Blend until smooth.
  • Assemble and bake:
    Add the roasted vegetables to the cooked pasta and mix them together with the sauce.
    Transfer the mixture to a baking dish and bake in the oven for a further 10 minutes.
  • Serve:
    Serve the pasta bake with bread and salad for a delicious lunch, dinner, or even breakfast!

Nutrition

Calories: 148kcalCarbohydrates: 18gProtein: 5gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gSodium: 112mgPotassium: 553mgFiber: 4gSugar: 8gVitamin A: 4227IUVitamin C: 42mgCalcium: 54mgIron: 2mg

Video

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The Happy Pear Podcast

When you speak to Manchán you feel that magic is real!

Episode 97 – Manchán Magan

Manchán Magan is a writer and documentary-maker. He writes for The Irish Times on culture & travel, presents the RTÉ podcast The Almanac of Ireland, and is author of the award-winning, best-selling Thirty-Two Words For Field, and Tree Dogs, Banshees Fingers and other Irish Words for Nature. He has made dozens of documentaries on issues of world culture for TG4, RTÉ  & Travel Channel. 

His recently published book, Listen to the Land Speak, was the main topic of our conversation, although we found ourselves diving into all sorts of weird and wonderful topics, from magic, the lost female voice to philosophy and how language is shaped by the land.

A true Irish gem, Manchán lives in an oak wood, with bees and hens, in a grass-roofed house near Lough Lene, Co Westmeath.

We hope you enjoyed this episode as much as we did, it is always a pleasure when we can do them in person.

Lots of Love,

Dave & Steve x

Available now from all good podcast providers:

listen on spotify

To find out more about Manchán and his work visit: www.manchan.com

This episode was sponsored by wolfgangreforest.ie – how about going GREEN this Christmas by giving the gift of a tree instead of possessions people probably don’t need! With Wolfgang re-forest.

Produced by Sean Cahill and Sara Fawsitt

We’re using a 2% salt solution method which makes it super easy to adapt to whatever volume of veg or even fruit you are

fermenting. This basic method is applied when fermenting any fruit or veg. You can add some flavour agents such as garlic,

ginger, turmeric, cumin, chilli and herbs or spices to give each ferment more personality. We kept this one simple, just so

you know how it’s done…

An image of Easy Kimchi

Easy Kimchi


Definitely one of our favourite condiments! For those who do not know what kimchi is, it is like a korean style sauerkraut with a wonderful spicy tangy gingery flavour. Goes great with everything, it is packed full of probiotics great for digestion and the immune system. This recipe was developed by Fiona, our wonderful fermenter, through lots of experimenting. Traditionally Kimchi is made using chinese cabbage but we adapted to make it quicker and easier and still taste fab! For a more traditional style kim chi check out the recipe on page x x Its great to make in a big batch as it lasts for a long time and the longer you let it ferment the more healthy gut bacteria start to develop and the flavours just get more developed. This does take time to make but it’s so worth

Takes 10 minutes

Serves 1

Ingredients
 

  • 1 kg Mixed Veg such carrot, pak choi, chinese cabbage, radish, leek, beet
  • 20 g salt

Sauce

  • 4 tbsp Tamari
  • 1 tsp maple syrup
  • 25 g rice flour
  • 200 ml water
  • 5 cloves garlic
  • 1/2 onion
  • 1/2 tsp kelp powder
  • 2.5 tbs gochugaru (1 tbsp sweet paprika & 1.5 tbsp chilli powder/ cayenne powder)

Instructions
 

  • Roughly chop the veg, remembering it should be bite sized. Put in a large bowl or sauce pan and add the salt and mix well and bash with a saucer for 2 mins. Leave to sit for 1-2 hours or even overnight. Rinse and wash the salt away and put back in the bowl/ sauce pan.
  • Peel the garlic cloves. Add the ingredients for the sauce and blend till smooth. Pour over the already salted veg and add the gochugaru or paprika/ chilli mix and mix well.
  • Add to your jar or vessel for fermentation. Ensure it's submerged under the sauce and natural veg juices as this is a lactic acid fermentation process. Leave to ferment on the counter for 2-3 days until it starts to become more bubbly. Taste and if you prefer it to be more acidic, leave for longer. The longer you leave it to ferment at room temperature the more acidic it will become. Once you are happy with the level of acidity put in the fridge and enjoy for many months or years to follow.

Points of note

  • Check on your kimchi every few days, to make sure that the veg stays submerged in the liquid. Sometimes, the top layer that is exposed to the air can start to go off slightly but don't worry about this, it can simply be scraped off and the underneath layer should still be perfectly fine to eat. Time and temperature are the 2 secret ingredients for fermentation, the longer you leave it ferment the stronger and more acidic the flavour, also the warmed the temperature the quicker it will ferment.

Nutrition

Calories: 993kcalCarbohydrates: 216gProtein: 41gFat: 9gSaturated Fat: 2gPolyunsaturated Fat: 4gMonounsaturated Fat: 1gSodium: 8582mgPotassium: 3058mgFiber: 52gSugar: 31gVitamin A: 56730IUVitamin C: 115mgCalcium: 420mgIron: 15mg
Keyword fermentation
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An image of Simple Sauerkraut

Sauerkraut


The word “sauerkraut” comes from German, literally meaning “sour cabbage” (sauer = sour, kraut = cabbage). It’s one of our favourite probiotic foods, and we enjoy it almost daily! Using lactic acid fermentation, this process is simple and works for many vegetables and fruits. Traditionally, fermentation was used to preserve vegetables, but now we love it for its health benefits, as more bacteria equals great probiotics!

Takes 5 minutes

Serves 1

Ingredients
 

  • 400 g Cabbage of your choice
  • 8 g table salt
  • 1 litre water

Instructions
 

  • Remove the outer leaves of the cabbage if they appear wilted or sad, but save them—they’ll be used later to help keep your ferment submerged in liquid, which is very important.
  • Slice and chop the cabbage as finely as possible, into bite-sized pieces. Weigh the cabbage to apply the 2% salt rule. For 400g of cabbage, you’ll need 8g of salt.
  • Transfer the chopped cabbage and salt into a large bowl and massage thoroughly. The cabbage should begin releasing its liquid. You can also use the bottom of a mason jar to press down and help release more liquid.
  • Carefully pack the salted cabbage into your jar, pressing it down firmly with your fingertips to ensure there’s some room left at the top. Pour water over the cabbage until it is just submerged. Use the reserved cabbage leaves to form a “plug” that keeps all the cabbage below the liquid. Some prefer to close the jar, but we recommend leaving it slightly open. Be sure to date your jar.
  • Leave the sauerkraut to ferment for 3-5 days before tasting. Check every few days to ensure the cabbage stays submerged in the liquid. If the top layer, exposed to air, starts to spoil, simply scrape it off—the cabbage below should still be perfectly fine to eat.

Note:

  • Time and temperature are key to fermentation. The longer it ferments, the stronger and more acidic the flavour. Warmer temperatures will speed up the fermentation process. Typically, sauerkraut is ready within 1-2 weeks at room temperature.

Nutrition

Calories: 100kcalCarbohydrates: 23gProtein: 5gFat: 0.4gSaturated Fat: 0.1gPolyunsaturated Fat: 0.1gMonounsaturated Fat: 0.1gSodium: 3223mgPotassium: 681mgFiber: 10gSugar: 13gVitamin A: 392IUVitamin C: 146mgCalcium: 192mgIron: 2mg
Keyword fermentation
Print Recipe

The Happy Pear Podcast

Our friend, Melissa Hemsley the self-taught chef, food columnist, best-selling cookbook author, real food activist and sustainability champion joined us this week for a chat!

Episode 96 – Melissa Hemsley

She is passionate about spreading the power of feel-good food, and has written five cookbooks including Eat Green, Eat Happy and her latest book Feel Good with 100 quick and easy recipes to bring a bit of comfort and joy into our kitchens and beyond. 

We had a wonderful chat with Melissa, she is a great friend who has hosted us many times in her home in London. Having recently been diagnosed with ADHA and been under a long fertility journey, we dove deep into these topics alongside our love of food chats!

A brilliant episode – Enjoy!

Lots of Love,

Dave & Steve x

Available now from all good podcast providers:

listen on spotify

To learn more about Melissa check out her site on: https://www.melissahemsley.com/

Produced by Sean Cahill and Sara Fawsitt

The idea of cooking biryani which is typically Indian feast food in 10 mins – might sound like a contradiction and an insult to an indian feast but this serves its purpose as quick easy dinner that is high in fibre, beans which are a good source of phyto-oestrogens which can be beneficial for balancing hormones as well as tasting delicious.

An image of Biryani Styled Rice

10 Minute Biryani


The idea of cooking biryani which is typically Indian feast food in 10 mins – might sound like a contradiction and an insult to an indian feast but this serves its purpose as quick easy dinner that is high in fibre, beans which are a good source of phyto-oestrogens which can be beneficial for balancing hormones as well as tasting delicious.

Takes 27 minutes

Serves 4

Ingredients
 

  • 30 g Desiccated coconut
  • 1 tbsp cumin seed
  • 500 g precooked brown rice
  • 400 g mixed beans
  • 1 onion
  • 1/2 red chilli
  • 3 cloves of garlic
  • 1/2 thumb sized ginger
  • 1 pak choi
  • 1 pomegranate
  • 1/2 tbsp all spice
  • 1 tbsp curry powder
  • 500 ml vegetable stock
  • 1/2 lime juice
  • 3 tbsp tamari
  • 15 g coriander

Lime Mint Riata

  • 15 g fresh mint
  • 500 g soy yoghurt
  • 1/2 lime juiced
  • 1 tbsp maple syrup
  • 1/2 tsp salt

Instructions
 

  • Peel and finely dice the onions, garlic and ginger, finely dice the chilli removing the seeds and white pit if you prefer it to be less spicy. Drain and rinse the beans.
  • Heat a wide bottomed pan with a lid on high heat. Once hot add the desiccated coconut, cumin seeds, onion, garlic, ginger and chilli and fry, stirring regularly until the coconut starts to brown and smell like brown sugar. Add in the precooked rice along with half the veg stock and put a lid on it and allow it to steam for 2-3 mins
  • Take the mint leaves off their stalk and finely chop, pour the yoghurt into a bowl and add the chopped mint, juice of ½ a lime, maple syrup, pinch of salt and mix through, taste and adjust the seasoning to your liking. Squeeze juice of half the like on top of the biriyani, taste and mix through, taste and adjust the seasoning to your liking.
  • Squeeze juice of half the like on top of the biriyani, taste and mix through, taste and adjust the seasoning to your liking. Finely dice the fresh coriander and shook the pomegranate (remove the seeds from the pomegranate).
  • Easiest way to do this is to stand the pomegranate with crown facing the sky, slice across the equator of the pomegranate or the middle, hold the half a pomegranate over a large bowl with the open side facing the bowl, get a wooden spoon and take your anger out and bang the seeds out. Repeat with the other half and remove any white pit as this can be quite bitter.)Decorate with the fresh coriander and the pomegranate seeds – serve with the mint raita

Nutrition

Calories: 327kcalCarbohydrates: 63gProtein: 6gFat: 8gSaturated Fat: 5gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gSodium: 808mgPotassium: 562mgFiber: 9gSugar: 20gVitamin A: 929IUVitamin C: 23mgCalcium: 88mgIron: 3mg

Video

Print Recipe

An image of Lemon Meringue Crunch

Lemon Meringue Crunch


This is such on a beautiful dessert based on simplified version of a polish dessert that Steve always thought was so pretty called “Chummy malinowe” which means raspberry clouds, Its pretty easy and looks so impressive! If you can get a blow torch it really is so enjoyable caramelising the top of the meringue

Takes 42 minutes

Serves 12

Ingredients
 

Base

  • 400 g Digestive Biscuits
  • 150 g vegan butter

Lemon Curd

  • 1 lemon juice
  • 1 lemon zest
  • 75 g vegan butter
  • 300 ml oat milk
  • 100 g caster sugar
  • 1/8 tsp tumeric
  • 3 tbsp white flour

Meringue Topping

  • 170 ml aquafaba drained chickpea water (1 can)
  • 120 g castersugar
  • 1/2 tsp cream of tartar

Instructions
 

  • Chop the vegan butter into small 2cm cubes and add to a food processor along with the biscuits. Blend until it all comes together and the biscuits have reached a bread crumb like texture. Line a baking tray approx 30cm x 15cm x 4cm with baking parchment.
  • Pour in the biscuit crunch and spread it out and compress it so it is even and well compacted so once it sets it will hold its shape. Put in the fridge or freezer to set while you make the curd.
  • Cut up the vegan butter into small cubes and add to a medium saucepan on medium heat, once melted add in the oat milk or milk of choice along with the caster sugar, turmeric, and bring together. Sieve in the flour and bring to a gentle simmer stirring continuously with a whisk. Add in the lemon zest and lemon juice and stir in – the curd should start to thicken. Once it has reached a nice glossy shine and it thick enough to stay on the whisk, remove from the heat. Pour on top of the biscuit base and put back in the fridge to set while you make the meringue
  • In a stand mixer add the chickpea water or aquafava and whisk with the ballon whisk attachment at high speed until it reaches stiff peaks, this will take approx 5 mins. Add in the caster sugar and the cream of tartar and whisk until it reaches a thick stiff glossy
  • texture. Remove and add to a pipping bag. Pipe the meringue on top of the lemon curd layer trying to get even thin points until you have covered all the curd. Using a blow torch caramelise the top points until it goes nice and caramelised and look magicLeave to cool for a few minutes before cutting and serving. 

Nutrition

Calories: 345kcalCarbohydrates: 48gProtein: 3gFat: 16gSaturated Fat: 4gPolyunsaturated Fat: 5gMonounsaturated Fat: 6gTrans Fat: 0.1gSodium: 305mgPotassium: 101mgFiber: 1gSugar: 29gVitamin A: 769IUVitamin C: 2mgCalcium: 63mgIron: 2mg
Keyword aquafaba, lemon meringue
Print Recipe

The Happy Pear Podcast

This week we had the pleasure of speaking to Joe De Sena!

Where to start? What a remarkable man! But would you want him as a partner? Or even a friend? Well not if you like lie-ins, tasty treats or taking it easy… 

We like to think we are pretty good at facing discomfort with our daily sea swims and active lifestyle, but when Joe challenged us to join him on one of his death races, you can literally hear us squirming in our seats! 

Episode 95 – Joe De Sena

Joe De Sena is the founder and CEO of Spartan, the world’s leading endurance sports brand. Growing up in working-class Queens, De Sena has demonstrated an entrepreneurial spirit since his preteens. He built a multimillion-dollar pool cleaning business before moving to Wall Street, where he started his own trading firm. 

In 2001, De Sena fled Wall Street for Riverside Farm in rural Vermont. It was during this time that he discovered his passion for adventure races and endurance events, and Spartan Race was born.

De Sena has built Spartan into a global fitness and wellness brand, with a 10 million+ community of athletes across the globe. Under his leadership, Spartan’s portfolio of brands has grown to include Spartan Trail, DEKA, La Ruta, Tough Mudder, and HIGHLANDER.

A New York Times bestselling author, De Sena’s latest book, 10 Rules for Resilience: Mental Toughness for Families, hit bookstores last October.

A brilliant episode – Enjoy!

Lots of Love,

Dave & Steve x

Available now from all good podcast providers:

listen on spotify

To learn more about Clint and Grounding check out: https://www.earthing.com/

This episode is sponsored by our friends from HEALF.com the amazing online platform for all yoru health needs!

Get an exclusive 20% off HEALF.com when you enter the promo code HEATHYPEAR

Healf is where you will find only the best of the best health brands all vetted by their community and validated by experts. We love this platform, you can’t go wrong and it has all our favourite stuff covering the 4 pillars of heath: Eat Move Mind Sleep

Produced by Sean Cahill and Sara Fawsitt

This Hearty Lentil Stew is a recipe that we put together to go alongside our Happy Menopause course, now live on our app! Heart warming belly hug stew has 3 different types legume which are high in phyto-oestrogens and fibre which are good for hormone regulation. This is a super tasty meal that we adore!

An image of Hearty Lentil Stew

Hearty Lentil Stew


This recipe is packed with legumes, herbs and spices which means it's great for women who are experiencing symptoms of perimenopause and menopause. It's a recipe that we put together for our Happy Menopause course, that's live on our app and Dr. Nitu approved!

Takes 25 minutes

Serves 4

Ingredients
 

  • 3 onions
  • 4 cloves of garlic
  • 4 carrots
  • 10 cherry tomatoes
  • 500 g red lentils
  • 2 pak choi
  • 15 g coriander
  • 1 litre veg stock
  • 100 ml water
  • 400 g chickpeas
  • 400 g cooked lentils
  • 3 tbs tamari
  • 2 tbsp curry powder
  • 1 tsp salt
  • 1 tsp black pepper
  • 1 lime

Instructions
 

  • Peel and finely chop the onion and garlic. Finely dice the carrots, slice the leek lengthwise and give it a good wash as often sediment hides in the green of the leek. Slice the leek into approx 2 cm rounds. Drain and rinse the chickpeas and lentils.
  • Heat a 5L non stick pot on high heat, once hot add in the diced onions and fry down until they start to brown around the edges, stirring occasionally. Add in the garlic and diced carrot along with a pinch of salt and cook for 2-3 mins stirring occasionally. Add the chopped leek along with 4 tbsp of water, give it a stir and put the lid on and leave to sweat for 5 mins, this will speed up the cooking process and help the veg release more of its sweetness.
  •  Remove the lid and add in the 500g of split red lentils along with 1L of veg stock and 2L of water. Put the lid on and leave to cook for 20 mins stirring occasionally.
  • Cut the cherry tomatoes in half, finely slice the pak choi and coriander or herb of choice. Remove the lid and add in tamari, curry powder, salt and black pepper along with the cherry tomatoes, cooked chickpeas and lentils and mix through.
  • Bring up to a boil on high heat, add in juice of half the lime, taste and adjust the seasoning to your liking.Serve with your favourite grain of choice or sourdough bread. It will last for 2 days in the fridge and it freezes well.

Nutrition

Calories: 630kcalCarbohydrates: 150gProtein: 53gFat: 5gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 1gSodium: 1654mgPotassium: 2422mgFiber: 59gSugar: 23gVitamin A: 11614IUVitamin C: 33mgCalcium: 218mgIron: 18mg

Video

Keyword menopause, no oil
Print Recipe

This is a product we are super proud of! This is our hand stretched, stone baked sourdough margarita pizza, topped with gorgeous vegan cheese and sun-dried tomatoes.

INGREDIENTS

Stonebaked Sourdough Wholemeal Pizza Base [Wheat Flour (Wheat Flour, Calcium Carbonate, Iron, Niacin (B3), Thiamin (B1)), Water, Wholemeal Wheat Flour (Wholemeal Wheat Flour, Barley Malt Flour, Wheat Malt Flour, Flour Improver (Ascorbic Acid), Durum Wheat Semolina, Rapeseed Oil, Wholemeal Spelt Flour (Wheat), Salt, Yeast], Tomato Sauce (18%) [Tomato Purée, Salt, Sunflower Oil, Acidity Regulator (Citric Acid), Herbs (Basil, Oregano), Garlic Powder], Mozzarisella® (14%) [Bio Surice® (Germinated Brown Rice, Apple Vinegar, Salt), Coconut Oil, Sunflower Oil, Thickeners (Gum Arabic, Xanthan Gum, Carob Flour), Lemon Juice, Oregano], Semi-Dried Red Tomato Wedges (6.4%), Semi-Dried Yellow Cherry Tomatoes (6.4%), Sunflower Oil, Salt, Oregano, Garlic

ALLERGEN INFORMATION

For allergens, including Cereals containing Gluten, see highlighted ingredients.
May also contain traces of Soya.

NUTRITIONAL INFORMATION

Typicalper 100g
Energy821kJ
195kcal
Fat5.7g
Of Which Saturates3.4g
Carbohydrate28g
Of Which Sugars2.5g
Fibre4.4g
Protein5.8g
Salt1.1g

This is a product we are super proud of! This is our hand stretched, stone baked sourdough pizza, topped with gorgeous veg with a gorgeous tomato sauce thats got a tiny kick of spice.

INGREDIENTS

Stonebaked Sourdough Wholemeal Pizza Base [Wheat Flour (Wheat Flour, Calcium Carbonate, Iron, Niacin (B3), Thiamin (B1)), Water, Wholemeal Wheat Flour (Wholemeal Wheat Flour, Barley Malt Flour, Wheat Malt Flour, Flour Improver (Ascorbic Acid), Durum Wheat Semolina, Rapeseed Oil, Wholemeal Spelt Flour (Wheat), Salt, Yeast], Spicy Tomato Sauce (16%) [Tomato Purée, Salt, Olive Oil, Spices (Cayenne Pepper, Chilli Pepper, Black Pepper), Sunflower Oil, Garlic Powder, Acidity Regulator (Citric Acid), Herbs (Basil, Oregano, Parsley), Preservative (Potassium Sorbate)], Mozzarisella® (9.7%) [Bio Surice® (Germinated Brown Rice, Apple Vinegar, Salt), Coconut Oil, Sunflower Oil, Thickeners (Gum Arabic, Xanthan Gum, Carob Flour), Lemon Juice, Oregano], Marinated Semi-Dried Tomato Wedges (9.7%) [Tomatoes, Sunflower Oil, Salt, Oregano, Garlic], Yellow Pepper (7.8%), Red Onion (3.9%), Garlic Sautéed Spinach (3.9%) [Spinach, Sunflower Oil, Garlic]

ALLERGEN INFORMATION

For allergens, including Cereals containing Gluten, see highlighted ingredients.
May also contain traces of Soya.

NUTRITIONAL INFORMATION

Typicalper 100g
Energy733kJ
174kcal
Fat4.5g
Of Which Saturates2.2g
Carbohydrate26g
Of Which Sugars4.6g
Fibre4.5g
Protein5.2g
Salt1.1g
An image of Low Fat Chickpea Tomato Curry

Low fat chickpea curry


This is easy to make, packed full of flavour, high in fibre, to fill you up while also being low in fat!

Takes 20 minutes

Serves

Ingredients
 

  • 1 onion
  • 2 cloves garlic
  • 1 inch cubed of ginger
  • 400 ml veg stock
  • 1 400ml tin of chopped tomatoes
  • 100 g baby spinach
  • 2 400g tins of chickpeas
  • 1 cinnamon stick
  • 1 tbsp cumin seeds
  • 1 tbsp garam masala
  • 1 tsp turmeric
  • 1 tbsp of tamari or soy sauce
  • ½ tsp ground black pepper
  • ½ lemon juice
  • 1 red pepper
  • 1 red chilli
  • 2 tbsp gram flour/ flour of choice

Instructions
 

  • Peel and finely dice the onion, garlic and ginger. Drain the tins of chickpeas, slice the red pepper and remove the insides.
  • Heat a wide bottomed non-stick pan on high heat and once hot reduce to medium hot.
  • Add in the diced onion and ginger and fry to 2-3 mins until it starts to brown. If it starts to catch, add a couple of tablespoons of water and 'deglaze' the pan.
  • Add the cumin seeds, garlic, red pepper and a teaspoon of salt and fry for a further 2 mins until the peppers start to cook down a little.
  • Add the spices, the turmeric, garam masala, cinnamon, black pepper and cook for another 1 minute.
  • Add the veg stock, tamari and chopped tomatoes and bring to a boil, add the baby spinach and mix well.
  • Sieve in the gram flour and mix through.
  • Finely slice the chilli and serve on top.
  • Serve with toasted pitta breads or your favourite grain.
Print Recipe
An image of Low Fat Chickpea Tomato Curry

Low fat chickpea curry


This is easy to make, packed full of flavour, high in fibre, to fill you up while also being low in fat!

Takes 20 minutes

Serves

Ingredients
 

  • 1 onion
  • 2 cloves garlic
  • 1 inch cubed of ginger
  • 400 ml veg stock
  • 1 400ml tin of chopped tomatoes
  • 100 g baby spinach
  • 2 400g tins of chickpeas
  • 1 cinnamon stick
  • 1 tbsp cumin seeds
  • 1 tbsp garam masala
  • 1 tsp turmeric
  • 1 tbsp of tamari or soy sauce
  • ½ tsp ground black pepper
  • ½ lemon juice
  • 1 red pepper
  • 1 red chilli
  • 2 tbsp gram flour/ flour of choice

Instructions
 

  • Peel and finely dice the onion, garlic and ginger. Drain the tins of chickpeas, slice the red pepper and remove the insides.
  • Heat a wide bottomed non-stick pan on high heat and once hot reduce to medium hot.
  • Add in the diced onion and ginger and fry to 2-3 mins until it starts to brown. If it starts to catch, add a couple of tablespoons of water and 'deglaze' the pan.
  • Add the cumin seeds, garlic, red pepper and a teaspoon of salt and fry for a further 2 mins until the peppers start to cook down a little.
  • Add the spices, the turmeric, garam masala, cinnamon, black pepper and cook for another 1 minute.
  • Add the veg stock, tamari and chopped tomatoes and bring to a boil, add the baby spinach and mix well.
  • Sieve in the gram flour and mix through.
  • Finely slice the chilli and serve on top.
  • Serve with toasted pitta breads or your favourite grain.
Print Recipe

menopause and perimenopause – Approximately 80% of what doctors and health professionals see in their clinics is related to lifestyle. When it comes to reducing the discomforts of menopause, there are changes you can make TODAY to make a difference. We’ve created a new course, HAPPY MENOPAUSE with the amazing Dr. Nitu Bajekal, Consultant Gynacologist who is full of amazing advice for women who are entering perimenopause or menopause. The course is also supported by Rohini Bajekal, Nutritionist who shares the information about what women should consume and what they should try and avoid, to reduce negative symptoms such as brain fog, hot flushes, sleep problems etc.

THE IMPORTANCE OF DIET…

A whole-food, plant-based diet means enjoying an abundance of colourful fruits and vegetables, legumes, whole grains, nuts, seeds, herbs and spices. These vibrant plant foods are full of hormone-regulating fibre, health promoting micronutrients, and antioxidants. 

Centering your meals on plant foods offers both mental and physical benefits. When you focus on the healthy plant foods you’re adding to your plant, you don’t have to feel deprived. Focus on adding an abundance of colour to your plate and eat mindfully without the guilt. 

Many experts believe that protein needs are higher as we age. Unfortunately, there’s a misconception that you cannot get enough protein without animal products. We’re here to dispel that myth. When eating a wide variety of protein-rich plant foods, such as legumes, you can meet all your protein requirements. This High Protein Bowl is a favourite of ours! 

Replacing some grains in your diet with beans is one way to increase protein intake without increasing calories. Focusing on two to four servings of soy foods per day can be a great way to achieve higher protein intake during menopause. Plus, minimally processed soy products can be helpful in reducing the frequency and intensity of hot flushes. Win-win! 

Things you should avoid…

  • Ultra-processed foods 

Avoiding or minimising foods without fibre can be helpful in improving menopause symptoms. These ultra-processed foods contain excess refined oils and animal foods filled with saturated fats, which can actually make hot flushes worse! 

  • Alcohol

Make water your drink of choice whenever possible. The chemical changes in your brain from alcohol can result in a loss of inhibition and may result in risk-taking behaviour or over indulgence. This can result in excess weight gain and worsening menopausal symptoms. Additionally, consumption of alcohol, especially beer, appears to be associated with an increased risk of developing fibroids. 

  • Cigarettes

Both alcohol and cigarette smoking are Class 1 carcinogens, which means they are known to cause cancer. In addition, there are a number of negative health outcomes, which only make existing menopausal symptoms worse. Cigarettes can impact your mood and sleep. Avoiding cigarette smoking can not only help alleviate menopausal symptoms, but it can also help in reducing your risk of cancer and heart disease. 

  • Caffeine 

Not a surprise, but caffeine can greatly disrupt our sleep. As we’ve learned, sleep is vital for our health through menopause and beyond. Additionally, caffeine can irritate your bladder and make hot flushes worse. While we’re all for a brilliant cup of coffee, it’s important to reduce our intake if we notice symptoms worsening. A cup of decaffeinated tea or sparkling water with fresh berries and mint is the perfect, refreshing swap.. 

While big changes don’t always come easily, it’s important to recognise your progress and set smart and measurable goals rather than get overwhelmed. Incorporate more healthy choices into your life and make smart swaps to gain momentum and move yourself forward.

EASY VEGAN TACOS

Super tasty low fat, so perfect for those going through perimenopause and menopause. These are super easy vegan tacos that take 10 mins to make – packed with flavour… real crowd pleaser!

Total Time Needed: 10 Mins

Difficulty: Easy

MEXICAN STUFFED SWEET POTATO SKINS

These are high in nutrition while being low in calories and super tasty. We have added a cashew cream to make them even more indulgent!

Total Time Needed: 40 Mins

Difficulty: Easy

HIGH PROTEIN BOWL

A super tasty meal that is really quick to whip up with lots of fresh flavours, that also happens to be low in fat and high in protein. This meal is oil free so lower in calories and ideal for weight loss.

Total Time Needed: 5-10 Mins

Difficulty: Easy

RED LENTIL DAHL

We love Dahl and have been cooking it at home and in our cafe for years! This red lentil Dahl is of our oldest and favourite recipes. Vegan, gluten free and made with no oil, so perfect for those who are experiencing menopause or even perimenopause. It’s so tasty and comforting. A great recipe for batch cooking too!

Total Time Needed: 40 Mins

Difficulty: Easy

EASY CHEESY ENCHILADAS

The root of the word enchiladas comes from the word enchilar which means to add chilli, here tortillas are filled with a delicious tomato and bean sauce, and baked in the oven and served with a rocking cashew cream – this is a family favourite in our house!

Total Time Needed: 15 Mins

Difficulty: Easy

OIL FREE THAI YELLOW CURRY


Give this simple, easy Thai curry recipe a go. Being oil free it’s great for anyone going through menopause or perimenopause!

Total Time Needed: 15 Mins

Difficulty: Easy

OIL-FREE CREAMY MUSHROOM PASTA

Easy to make, really simple and super tasty, this creamy, fried mushrooms pasta is well worth making…AND it has no oil! Huge win!

Total Time Needed: 15 Mins

Difficulty: Easy

The Bottom Line

It is never too early and never too late to bring in dietary and lifestyle changes that will help you manage menopause symptoms. 

A fibre rich plant-based diet combined with exercise, good sleep hygiene, mindfulness and stress management can go a long way in combating menopausal symptoms. 

For more expert advice in easing menopause symptoms, be sure to check out our course, Happy Menopause! Access the course via our membership platform on the app. Start your seven-day free trial TODAY! 

Menopause is turning the page to a new chapter – a chapter to grow in wisdom, experience, and to become a better version of yourself. This is your time to thrive.

The Happy Pear Podcast

How often do your bare feet touch the earth; soil, grass, sand, stones? 

Do all your shoes have rubber souls?

Have you ever heard of grounding?

Episode 94 – Clint Ober

For more than 20 years, Clint Over has dedicated his life to improving the health of everyone on earth.

In 1998, after a successful career grounding systems in the cable television industry, Earthing pioneer Clint Ober began investigating the potential to improve human health with grounding.

“I had suffered from chronic pain, unable to sleep for years. After I did this, I went to bed and for the first time since I could remember I woke up the next morning, I had slept through the night and the pain was gone.”

Today, he is the founder of Earth FX Inc., a grounding research and development company based in California through which he helped to develop, and patent, the first indoor Earthing products.

This episode will give you goosebumps and if you are like us you will be rushing off to buy your grounding bedsheets!

Enjoy!

Lots of Love,

Dave & Steve x

Available now from all good podcast providers:

listen on spotify

To find out more about Mo and his work please check out: https://www.mogawdat.com/

Produced by Sean Cahill and Sara Fawsitt


Pan-fried Tofu with Steamed Greens and Quinoa – we’ve been designing meals with a high plant score that will be great for

supporting women who are going through menopause. According to Dr. Nitu, adopting plant-based diets rich in legumes

including beans, lentils and peas, and especially soy helps reduce menopausal symptoms in two ways. First, soy is a rich source

of plant oestrogens or natural phytoestrogens. These can help to reduce both hot flush incidence and severity. Second, soy can

help to promote a happy weight. Excess body weight is associated with a higher incidence of symptomatic hot

flushes. Something like Pan-fried Tofu with Steamed Greens and Quinoa is the perfect dinner as it’s loaded with nutrients and

packed with flavour.

An image of Pan-fried Tofu with Steamed Greens and Quinoa

Pan-fried Tofu with Steamed Greens and Quinoa


A lovely, simple dinner that is really nourishing and wholesome. This is one of our good friend's staple dinners that we have eaten many a mid-week night around his stove. It is packed with whole plant foods, high in fibre and soy. This dish is also nice served with a healthy sprinkling of nutritional yeast.

Takes 15 minutes

Serves 2

Ingredients
 

  • 250 g cooked quinoa
  • 1 head pak choi or 100g spinach
  • 100 g spinanch leaves
  • 200 g firm tofu
  • 15 g fresh ginger 1 thumb size
  • 100 g cherry tomatoes
  • 120 g kidney beans
  • 2 tbsp tamari
  • 1 lime juiced

Instructions
 

  • Chop the tofu block in half widthwise and then diagonal into triangle shapes. Finely chop the ginger. Cut the bottom off the pak choi and separate it out and give it a good wash.
  • Put a medium sized non-stick pan on high heat, once the pan is really hot, turn it down to medium and add the tofu and the ginger cook for 2 minutes then turn the tofu and cook for a further 2 minutes. If it starts to stick add a couple of tablespoons of water and using a wooden spoon, scrape off any of the browning and incorporate it.
  • Add the pak choi leaves along with 3-4 tablespoons of water and cover with a lid. Leave to steam for 2-3 minutes.
  • Remove the pak choi and put on the plates ready to serve.
  • The tofu should have started to golden on each side, add in the tamari – the pan should make a loud frying noise, move the tofu around so that all the tofu gets a good covering from the tamari and then turn off the heat. This will take less than 1 minute
  • Add the quinoa into a mixing bowl. Quarter the cherry tomatoes and add along with a pinch of salt, black pepper, the juice of 1 lime. Finely lice one of the pak choi leaves and add also. Mix it all well.
  • Serve both plates with the tofu steaks, some steamed pak choi greens and some of the quinoa salad.
  • Serving suggestion: sprinkle some nutritional yeast on top for a cheesy flavour.

Nutrition

Calories: 361kcalCarbohydrates: 55gProtein: 21gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 4gMonounsaturated Fat: 2gSodium: 25mgPotassium: 691mgFiber: 10gSugar: 9gVitamin A: 278IUVitamin C: 13mgCalcium: 181mgIron: 6mg
Print Recipe

5 Minute 5 Ingredient Tiramisu – This is such a tasty crowd pleasing dessert, traditionally this is made using Savoiardi biscuits aka lady fingers which contain eggs, so to make a vegan version it normally requires making a batter, baking it, cooling it and slicing it so we avoid all this by simply using your favourite store bought plain biscuit – trust us this really does work! The name translates to “pick me up” in english due to the coffee, fat and sugar content! This is a peared back version so if you do want to make it fancier add 2 tbsp of brandy to your coffee and mix 200g of vegan cream cheese through the cream for a richer thicker more indulgent cream. Introducing our dessert hack… 5 Minute 5 Ingredient Tiramisu

An image of Tiramisu

5 Minute, 5 Ingredient Tiramisu


Tiramisu in 5 minutes…a great dessert hack and a total crowd pleaser!

Takes 5 minutes

Serves 8

Ingredients
 

  • 500 g vegan cream whipped
  • 50 g cocoa powder
  • 60 g icing sugar
  • 300 ml strong coffee
  • 500 g digestive biscuit

Instructions
 

  • Brew your coffee good and strong and add in 3 tbsp of icing sugar and mix well. 
  • Whip the cream until it reaches stiff peaks and add in 3 tbsp of icing sugar and mix well.
  • Dunk each biscuit twice to three times, depending on how hard the biscuits are as you want the biscuits to break down and end up almost like a sponge after soaking and sitting. Get a baking tray approx 25cm x 25cm x 3cm high or else 9 x9 inches x .3inches and layer on a single layer of the soaked biscuits. Add a generous layer of cream followed by a nice dusting or sprinkling of cocao powder. 
  • Do another layer of soaked biscuits, followed by a layer of cream and a generous dusting of cacao powder again et voila your tiramisu is good to go!

Nutrition

Calories: 325kcalCarbohydrates: 61gProtein: 4gFat: 8gSaturated Fat: 2gPolyunsaturated Fat: 3gMonounsaturated Fat: 2gTrans Fat: 0.02gSodium: 379mgPotassium: 125mgFiber: 2gSugar: 27gVitamin A: 2IUCalcium: 56mgIron: 2mg

Video

Print Recipe

The Happy Pear Podcast

Can happiness be taught?

According to this week’s podcast guest, Mo Gawdat, it can!

Episode 93 – Mo Gawdat

“It’s not the events that make you happy in life, it’s the comparison that happens inside your head between the event and your expectation of the event.”Mo Gawdat is the former Chief Business Officer of Google X; host of the popular podcast, Slo Mo, author of the international bestselling books Solve for Happy and Scary Smart; and founder of One Billion Happy.

After a 30 year career in tech and serving as Chief Business Officer at Google X (Google’s ‘moonshot factory’ of innovation)  Mo has made happiness his primary topic of research, diving deeply into literature and conversing on the topic with some of the wisest people in the world.

Motivated by the tragic loss of his son, Ali, Mo began pouring his findings into his international bestselling book, Solve for Happy: Engineer Your Path to Joy. His mission to help one billion people become happier, #OneBillionHappy, is his moonshot attempt to honor Ali by spreading the message that happiness can be learned and shared with one billion people.

“If a parent’s only wish is happiness for their children then why aren’t we teaching it in school?” 

According to Mo, happiness is an equation, and gratitude is the ultimate expression that can remind us to be happy.

“You are the one that is setting your expectation. You are the one interpreting the event a certain way, therefore you are in control of your own happiness.”

We had a great chat with Mo, on our favourite topic, you guessed it – happiness! A brilliant episode that will hopefully leave you feeling elevated, grateful, and dare we say it… happy!

What’s more, Mo has also offered you a gift! The first 100 listeners of The Happy Pear Podcast to sign up, will get an exclusive two month free access to his membership community. You get all the training material, rieki infused meditations, and live webinars with Mo, his co-author Alice and expert guest speakers. This is worth 50 Euros and you get it for free on Unstressable.com. sign up now and use the code THEHAPPYPEAR to be one of the first 100!

Lots of Love,

Dave & Steve x

Available now from all good podcast providers:

listen on spotify

To find out more about Mo and his work please check out: https://www.mogawdat.com/

Produced by Sean Cahill and Sara Fawsitt

10 Menopause Myths

We all want to live long, happy lives. It’s a pretty universal desire. 

Growing into our older bodies is a gift that many are not afforded. However, for some women, aging can be accompanied by the discomforts and uncertainties of menopause. 

This can be a difficult stage of life. It can also be extremely transformative. 

Menopause is turning the page to a new chaper – a chapter to grow in wisdom, experience, and to become a better version of yourself. 

While it can feel overwhelming, it doesn’t have to be! There is a lot of misinformation, and we’re here to clear up the ten biggest menopause myths. We’ve consulted with some of the greatest experts in the field of women’s health to help you along this next phase of life. 

For more expert insight, check out our podcast with the brilliant Dr. Nitu Bajekal, a gynaecologist with thirty-five years of experience empowering women to take charge of their health.

1. Miserable menopause symptoms are a guarantee. 

Hot flushes, low libido, irritability, brain fog… These are just some of the joys of menopause. Believe it or not – it doesn’t have to be this way! 

Menopause can be a beautiful period in one’s life. A time for new beginnings, fresh starts, and a new you. With the proper support and healthy lifestyle changes, misery in menopause does not have to be your reality. 

Proper guidance in movement, sleep, and nutrition can significantly decrease those hormonal fluctuations and discomforts. A plant-based diet can support optimal health in all stages of life. These easy vegan tacos are low fat and packed with protein and fibre.

2. Menopause starts after the age of fifty. 

Wouldn’t it be nice if menopause were that predictable? Unfortunately, this isn’t the case. Menopause runs on it’s own clock – not yours. 

While the average age of menopause is fifty-one, the average range of menopause falls between forty-five and fifty-five years old for women across the world.  

Early menopause occurs when a woman’s period stops between the ages of forty and forty-five. In approximately one percent of cases, menopause can start before the age of forty. This is known as premature ovarian insufficiency, or POI. 

The average life expectancy of a woman in the UK is just under eighty-three years. Therefore, women can hopefully expect to live thirty plus years after menopause. 

This period is extremely important and can include some of the happiest and most productive years of an individual’s life. For more tips and science on ageing well, be sure to listen to our podcast episode with Dr. James Timmons. 

3. Menopause starts when your period stops. 

Not quite. Menopause occurs when the number of eggs in the ovaries drop to a critical level where periods stop. However, a woman is only considered menopausal or post-menopausal when they have not had any periods or bleeding for at least twelve months. 

As you can imagine, this can be confusing. If your periods have stopped for any reason, or if your bleeding patterns suddenly change, you should always consult your doctor for advice. 

Many women assume that they cannot get pregnant as they approach perimenopaus or menopause. However, this is not the case. 

If your periods have stopped before the age of fifty, you should continue to use effective contraception for at least two years after your last period. If you are over the age of fifty, it is recommended you use contraception for at least one year after your last menstrual period. 

4. Symptoms are normal and there’s no reason to seek help. 

Unfortunately, many women persist in their discomfort with symptoms of menopause because they believe their experience is ‘normal.’ Studies have shown that eight out of ten women suffer from significant hot flushes, yet only two to three will seek help. 

Even fewer individuals seek help for symptoms of painful sex. While this may be for a number of reasons, it is important that individuals experiencing menopausal symptoms advocate for themselves to receive the most appropriate and effective supports. 

While menopause is guaranteed. Significant discomfort does not have to be. Be sure to connect with your doctor, as well as certified nutrition experts and lifestyle practitioners to promote the most optimal health and reduce uncomfortable symptoms. 

5. Weight loss is impossible during menopause. 

Hormonal fluctuations in perimenopause and menopause, sleep disturbances, increased anxiety, and stress can make it easier to put on weight and more challenging to lose it. 

Most adults ten to steadily put on weight between the ages of twenty and sixty-five, with women in early menopausal years often noticing unwanted weight gain. 

While managing weight in menopause can be challenging, it is definitely not impossible. Eating a whole food, plant-based diet, moving your body, and prioritising your sleep can not only prevent chronic disease, but it can help you maintain a healthy weight. 

Developing ways to reduce using oil while cooking can help to keep weight off in menopause. For example, saute and cook in water or vegetable broth. These easy, cheesy enchiladas are oil-free and sacrifice no flavour! 

Any diet is destined to fail long-term if not a part of a healthy, sustainable lifestyle with realistic goals and a positive mindset. Repeat an affirmation out loud at least five to ten times per day.  Let the words that leave your mouth be both kind and true. Be patient with yourself and take a step toward change. 

6. Your sex life is over. 

Low sexual desire, low libido, and vaginal changes are all symptoms of menopause. However, these changes do not mean that your sex life has to suffer. 

Between 17-45% of postmenopausal women report finding sex painful. This is likely due to falling hormone levels which can cause vaginal atrophy, or thinning of the lining of the vagina. 

Not to fear. There is still plenty to do to improve vaginal lubrication and comfort during sex. 

Women should try to avoid: excessive washing, douching, using perfumed toiletries, feminine wipes and synthetic perfumes. Natural oils such as coconut oil, Vitamin E, or almond oil after a shower can help to lock in moisture around the vulval area. Water-based vaginal moisturizers and lubricants help make sexual intercourse more comfortable. 

Most importantly – take charge of your diet and lifestyle! Eating whole plant foods, such as soybeans, watermelon, and lots of veg can help to improve the vaginal microbiome. 


During menopause, many women feel a loss. They may feel more fatigued or just not like themselves. Having said that, menopause can also be liberating for many. It’s a time when one is often more secure, confident, and can ask what they want sexually. 

The most important factor is to remain open and patient throughout this stage, communicate openly with your sexual partner, and seek support together if needed. For more on sexual longevity, check out our fascinating conversation with Dr. Amy Killen. 

7. It’s too late for lifestyle changes.

The earlier you incorporate dietary and lifestyle changes, the more benefits you are likely to see. That said, it is never too late to start making changes. These changes can help manage symptoms of menopause and live a happier and more fulfilling life. 

Approximately 80% of what health professionals are seeing today is related to lifestyle. Nutrition, exercise, sleep, alcohol use, stress and loneliness all play key roles in chronic disesase, as well as women’s health issues such as menopause. 

A fibre-rich plant-based diet, combined with a healthy exercise routine, good sleep hygience, mindfulness, and having positive social connections can go a long way in combating menopausal symptoms. 

Additionally, many women find the time around menopause stressful. It is so important to take care of your own needs during this stage of life, especially when these needs may have been put on the back burner for so long. 

Self-care can include deep breathing, walking in nature, or a long bath. It could involve setting healthy boundaries with others. Build your self-care toolbox. 

Don’t forget to have fun, too! Cultivate a sense of curiosity, fun, and light heartedness in your life. These small changes support optimal health in menopause and beyond. 

8. Soy products will disrupt your hormones further. 

The soybean is a legume that has been around for thousands of years. Despite the various opinions and misconceptions, it is not only safe but optimal for your health. 

Adopting plant-based diets rich in legumes including beans, lentils and peas, and especially soy helps reduce menopausal symptoms in two ways. 

First, soy is a rich source of plant oestrogens or natural phytoestrogens. These can help to reduce both hot flush incidence and severity. Second, soy can help to promote a happy weight. Excess body weight is associated with a higher incidence of symptomatic hot flushes. 

Soy also helps to reduce the risk of heart disease, lowers cholesterol levels, reduces the risk of breast, bowel, liver, and ovarian cancers and reduces the risk of osteoporosis. 

Two to four daily portions of minimally processed soy products, such as soy milk, soy yoghurt, edamame beans, mature soybeans, tofu, miso, and tempeh is recommended by experts. 

A randomised controlled trial suggested fantastic results. Only a half cup of mature soya beans reduced the frequency and severity of hot flushes by 84% and improved the quality of life in vasomotor, psychosocial, physical, and sexual symptoms in postmenopausal women when followed for only twelve weeks. 

Don’t be afraid to add soy to your diet! It’s incredibly healthful and can reduce your risk of chronic disease, in addition to supporting menopausal symptoms. Check out our favourite ways to cook tofu for amazing texture and flavour! 

9. A plant-based diet can’t meet your protein needs. 

Many experts believe that protein needs are higher as we get older. The current recommendation is that individuals ages sixty five and older aim for a daily protein intake of at least 1-1.2g per kg of body weight. 

There seems to be a common misconception that you can’t get enough protein without consuming animal products. This is simply untrue. 


By eating a wide variety of plant foods with a focus on protein rich foods, such as legumes, you can easily meet protein recommendations. Nearly all vegetables, legumes, grains, nuts, and seeds contain some protein. Protein is made up of amino acids and plants contain all nine amino acids, much to contrary belief. 

Replacing some grains in your diet with beans is one way to increase your protein intake. By focusing on two to four servings of soy products per day, such as tofu, tempeh, and soy milk, you can easily achieve higher protein recommendations during menopause. 

You can thrive on a plant-based diet at all stages of life. Check out this delicious, high protein bowl for a super tasty meal.

10. Your body is failing you. 

Menopause can certainly come with challenges, but it can also be accompanied by great wisdom and experience. A new you is emerging, and it’s time to embrace those changes. 

Our most productive and enjoyable years are often after menopause. We can take time to pursue the things we’re passionate about. We can be of great help to our families and our greater community. 

If you feel yourself slipping into a negative space, try incorporating some positively worded statements, or affirmations, in your day. Studies have shown that these can decrease stress and increase well-being. They can strengthen self-worth and ensure you practice kindness and compassion toward yourself. 

Menopause – A New Beginning

While menopause can certainly signify a conclusion to one chapter of life, it also represents a new chapter and beginning to be enjoyed. 

There is a beautiful life to be lived during and after menopause, and we encourage you to take control of your health and happiness to make it your best years yet. 

If you’re craving community connection, access to expert advice, exercise, movement, and mindfulness, along with over 600 delicious plant-based recipe – be sure to join our Happy Menopause Course!

There’s always a lot of left-over pumpkin in the lead up to Halloween…so we made these delicious little slices. The pumpkin filling is so rich and creamy and in the words of Steve…”there a bit too moreish!” Ladies and Gents…Pumpkin and Pecan Slices

An image of Pumpkin and Pecan Slices

Pumpkin and Pecan Slice



Takes 1 hour 28 minutes

Serves 12

Ingredients
 

Base

  • 200 g Digestive biscuits
  • 80 g coconut oil
  • 1/2 tsp vanilla extract

Filling

  • 500 g Pumpkin 500 g pumpkin/squash (400g pumpkin puree)400 g vegan creamed cheese100 g coconut oil140 g maple syrup1 tsp vanilla extract1 tsp ground cinnamon2 tsp ground ginger1 pinch salt
  • 400 g vegan cream cheese
  • 100 g coconut oil
  • 140 g maple syrup
  • 1 tsp vanilla extract
  • 1 tsp ground cinnamon
  • 2 tsp ground ginger

Topping

  • 150 g pecan nuts roughly chopped
  • 50 g maple syrup

Instructions
 

  • Peel the pumpkin and remove the seeds. Slice the flesh of the pumpkin into small bite sized pieces. Add them to a baking tray and bake for 25 minutes until cooked through.
  • Add the biscuits to the food processor and blend until they reach a breadcrumb like consistency (approx 1 minute). Add the coconut oil and vanilla extract (if using) and blend until incorporated (approx 30 seconds).
  • Transfer the blended base ingredients to a lined spring form pie dish. A spatula is easiest to ensure you get everything out of the food processor. Using a spoon spread it around evenly. Use the back of the spoon to compact it till it becomes firm and compact.
  • Wipe out the food processor. Add the roasted pumpkin to the food processor along with all the rest of the filling ingredients and blend until nice and smooth.
  • Using a silicon spatula transfer the filling onto of the base. Spread out so smooth and even.
  • Over a medium heat, heat a frying pan and add the roughly chopped nuts, stirring continuously for 2-3 minutes. Add the maple syrup and keep moving the nuts around in the pan until the nuts are completely coated in the sizzling syrup and begin to crystallise. Remove from the heat. Once slightly cooler, scatter over the top of the pumpkin filling.
  • Pop in the fridge for an hour before slicing up. Enjoy!

Nutrition

Calories: 432kcalCarbohydrates: 31gProtein: 5gFat: 35gSaturated Fat: 17gPolyunsaturated Fat: 4gMonounsaturated Fat: 6gSodium: 217mgPotassium: 230mgFiber: 5gSugar: 16gVitamin A: 91IUVitamin C: 7mgCalcium: 69mgIron: 2mg
Print Recipe

 5 Things You Didn’t Know About Your Gut

The ability to enjoy our food is central to the human experience. 

Nobody wants to go through feelings of pain and discomfort accompanied by bloating and gas. While these can be triggered by many different things, both are a sign that your gut health may be in need of a little extra love. 

Did you know that ancient civilizations believed that the gut was an extension of the brain? Although many scoff at this ancient wisdom, advances in research have shown that there’s a reason people say to ‘trust your gut.’ 

Our gut health impacts our mood, digestion, immunity, and overall health. There’s a lot to learn when it comes to the gut microbiome. That’s why we’ve identified five things you might not yet know about your gut! 

For more expert insight on how to improve your gut health, be sure to check out our podcast episode with award winning gastroenterologist, Dr. Will Bulsiewicz. 

Your gut is the control centre for human biology

Hippocrates, considered the father of modern medicine, believed that all health begins in the gut. Two-thousand years later, we recognize the truth in this through our learnings about the human gut microbiome.  

By adulthood, this microbiome has developed into an incredibly complex ecosystem. Over 100 trillion microbes, bacteria, yeasts, viruses, and archaea delicately interact with one another to support our digestive system, as well as our entire being.

Our gut microbes have been described as a control centre for human biology. Our microbes produce dozens, if not hundreds, of chemicals that contribute to our health outcomes. They regulate our appetite, blood sugars, inflammatory processes, and metabolic health. 

In our journey to better gut health, our gut microbes are our crucial allies. They rely on us, and we depend on them for optimal wellbeing. 

Your gut thrives on fibre-rich foods

Since our digestive system cannot break down fibre, the human body has brilliantly outsourced the task to our gut microbes. Through the supply of fibre-rich foods, such as fruits, vegetables, wholegrains, beans, and unprocessed plants – we boost the production of what are called Short-Chain Fatty Acids (SCFA). 

Here are just a few of the benefits of SCFAs: 

  • They help to produce hormones that regulate our appetite and control our blood sugars. 
  • A gut starved of SCFAs can lead to what’s known as leaky gut, which drives inflammation and can lead to problems such as heart disease. 
  • SCFAs interact with our immune system daily, preventing an overactive immune system, which can help support conditions like Crohn’s disease. 

Sadly, nearly 90% of adults do not consume enough fibre. A diet high in animal products and processed foods has been shown to cause bloating, constipation, and poor gut health. High consumption of ultra-processed foods wreaks havoc on microbiome diversity. 

If you want to avoid bloating, constipation, IBS, leaky gut, and other digestive related issues, a high-fibre plant based diet can ensure your gut microbiome flourishes.

Your gut appreciates movement and rest

At Happy Pear, we like to think of our gut microbiome as our little pet. Yes, you read that right. 

Just like your family pet needs a proper diet, rest, and exercise –  so does your gut! 

If you know anything about us, you know we always prioritise daily movement. We love a beautiful ‘swimrise’ on Greystones beach with our community and can fit a yoga session in even the snuggest of spaces. Daily movement and a healthy exercise routine are key to our overall health and energy levels. 

Recent research even suggests that when comparing the microbiome of non athletes to professional rugby players, the rugby players had a stronger and more diverse microbiome. Frequent and regular exercise is really beneficial for gut health – so get moving! 

As important as movement is in our lives, so is sleep! Sleep is such a crucial factor for our overall health, but yet it’s often one of the first to be compromised with busy schedules. 

Sleep deprivation can lead to overeating processed foods that are higher in fat and sugar and low in fibre. These foods typically trigger uncomfortable feelings of bloating and constipation. Additionally, sleep deprivation has been linked to reduced microbial diversity. 

So, keep your gut happy by getting 7-8 hours of sleep per night! 

Your gut loves the great outdoors

Did you know that people who live in the countryside tend to have healthier and more diverse microbiomes than city residents? An oversantised indoor lifestyle is not the best for our microbial health. Instead, get outside as much as possible! If you can’t make it out of the city, spend some time in local parks – or even your backyard!  
Connecting to the earth, or grounding as it’s often referred to, can have amazing benefits for your wellbeing. Spending time in nature exposes us to more bacterial biodiversity, which in turn can help us to create a more diverse microbiome and even improve our immune system.

Your gut craves plant diversity

For years, a team of researchers attempted to discover what defined a healthy microbiome. In their work, they uncovered that the #1 predictor is the diversity of plants in your diet. 

The study highlighted that individuals who ate more than thirty different plants per week unlocked incredible benefits of fibre-loving bacteria in the gut microbiome. Unfortunately, due to the Standard Western diet – fewer than 1 in 250 people are achieving that goal. 

If you’re familiar with our gut health recipes, you’ll have already noticed that each has a plant score. This is an easy way to keep track of the diversity of plants in your diet. Whether it be a bean, green, or wholegrain –  try them all! Your microbiome will thank you. 

Why Gut Health Matters

We all want to live happily and in good health. One of the best ways to boost our health, strengthen our immune system, and optimise digestion is to cultivate a healthy gut.

Our gut microbes are key contributors to our health, and we can work in partnership with them. When the gut is happy and healthy – the feeling is often mutual. 

If you’re looking to heal your gut and reclaim your health, we’re here to help. It’s no coincidence that the lifestyle for a healthy gut looks a lot like what we’ve been sharing with our Happy Pear community for more than eighteen years. 

If you want to learn our five secrets to optimise your gut health and reduce constipation and bloating, be sure to check out the Gut Health Revolution course on our app. Plus, gain exclusive access to simple, fifteen minute meals to heal your gut, along with all of our other favourite Happy Pear recipes in one place! Start your seven-day free trial today! 

The Happy Pear Podcast

Oliver Burkeman is the author of the New York Times and Sunday Times bestseller Four Thousand Weeks, about embracing limitation and finally getting round to what counts, along with The Antidote: Happiness for People Who Can’t Stand Positive Thinking and Help! How to Become Slightly Happier and Get a Bit More Done.

Episode 92 – Oliver Burkeman

“We are dissuaded from doing things that add great value to our lives just to avoid discomfort.”

For many years he wrote a popular column for the Guardian, ‘This Column Will Change Your Life’. In his email newsletter The Imperfectionist, he writes about productivity, mortality, the power of limits and building a meaningful life in an age of distraction. He lives in the North York Moors. 

This episode is particularly special as it is the first that was LIVE on our app, Healthy Living by The Happy Pear!

“We talk about not wanting to settle when we think we can do better… but we end up becoming a commitment-phobe and don’t realise that both of these are settling. One is settling for an imperfect human being and the other is denying yourself the pleasure of and benefits of a long term relationship… this doesn’t just apply to dating and it’s great to realise this so you stop making decisions motivated by this notion of a perfect outcome.”

We had a wonderful conversation with Oliver, and members of the app got to ask their questions too. We spoke about the issues with time management, our inability to be in the present moment, how to achieve more by doing less, how the concept “to settle” isn’t always a negative thing, the importance of leaning into discomfort, amongst many other things.

We hope you enjoy this episode as much as we did.

Lots of Love,

Dave & Steve x

Available now from all good podcast providers:

listen on spotify

To find out more about Oliver Burkeman and his work, check out: https://www.oliverburkeman.com/

Produced by Sean Cahill and Sara Fawsitt

this a link to Justyna Flynn’s website from our site – she’s a brilliant Clinical Psychologist, Gestalt psychotherapist and somatic experience therapist. She has an office for private sessions – link here to learn more

We wanted to make this a five minute feast but we thought it was such a delicious curry, it deserved to be done RIGHT! Introducing this 15-Minute Indian Feast…it’s magic.

An image of 15-Minute Indian Feast

15-Minute Indian Feast


Our dear friend Raj is from Punjab and this is one of his favourite dishes – its traditionally based on a Punjabi Lobia which an fragrant black eyed bean curry which is spicy and tangy – we've paired it with a super fresh cucumber and chilli pickle to cut through its richness. Served with toasted naan breads and a dollop of mango chutney…heaven! Introducing our 15-Minute Indian Feast!

Takes 12 minutes

Serves 4

Ingredients
 

CURRY

  • 4-5 scallions
  • 1/2 thumb-sized piece of ginger
  • 2 cloves garlic
  • 1/2 red chilli
  • 20 cherry tomatoes
  • 1 tsp cumin seeds
  • 1 tsp coriander seeds
  • 1/2 tsp cardamom pods
  • 1 tbs tumeric
  • 1/2 tsp chilli powder
  • 1 tsp garam masala
  • 1/2 tsp black pepper
  • 1 tbs mango chutney
  • 400 g chopped tomatoes
  • 400 g black beans
  • 400 g black eyed beans
  • 400 g coconut milk
  • 50 g spinach torn
  • 1/2 lime juice
  • 2 tsp salt

CUCUMBER PICKLE

  • 1/2 cucumber
  • 2 green chillis
  • 1 red onion sliced into half moons
  • 50 ml apple cider vinegar
  • 1 tbsp maple syrup

TO SERVE

  • 2 Naan breads
  • mango chutney

Instructions
 

  • First step, let's start our pickle, peel and finely slice the red onions into strips, slice the green chillies into thin slices, remove the seeds if you want it to be less spicy. Add them to a large glass along with a pinch of salt, the vinegar, maple syrup and fill the glass with water until the onions and chillies are submerged under water. Leave to pickle while we make the rest of our dish.
  • Heat a wide bottomed non stick pan on high heat, once hot add in the whole spices, the cumin, coriander seeds and the cardamom pods, toast until the cumin seeds start to pop, this should take 2-3 mins, remove from the pan and add to a pestle and mortal and grind up to a powder. If you dont have a pestle and mortar you can simply add to a zip lock back, seal and use the bottom of a mug to crush to a powder. Remove any large bits from the cardamom skin and discard.
  • Heat the pan on high heat and slice the spring onions into thin slices, peel and finely dice the ginger and garlic and finely dice the chilli, leaving the seeds out if you prefer it less spicy. One the pan is hot add 1.5 tbsp of oil along with the spring onions, gingers, garlic and chilli and fry to 2-3 mins. Slice the cherry tomatoes into quarters and add to the pan along with a pinch of salt and mix well. Drain and rinse the black eyed beans and the black beans and add to the pan and again mix well.
  • Next add in all the remaining spices, the turmeric, garam masala, chlli and black pepper and cook off for 1-2 mins stirring well. Add in the can of chopped tomatoes and the coconut milk along with 1 tsp of salt, 1 tbsp of mango chutney and heat up, mixing occasionally. Add in the baby spinach and juice of half the lime and taste and adjust the seasoning to your liking by adding more salt, black pepper or lime juice.
  • Heat up the naan bread. Slice the cucumber in half lenghtwise and then slice into thin strips. Add to a bowl, drain the pickled onions and chilli and add to the cucumber and mix well, ensuring to the keep the pickling brine for another future pickle. 
  • To serve serve on a large platter with all the component and enjoy

Nutrition

Serving: 250gCalories: 764kcalCarbohydrates: 110gProtein: 35gFat: 24gSaturated Fat: 20gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gSodium: 1436mgPotassium: 2675mgFiber: 27gSugar: 19gVitamin A: 2021IUVitamin C: 53mgCalcium: 264mgIron: 14mg

Video

Keyword Curry
Print Recipe
image of Strawberry & Beetroot Fruit Bites

We’re chuffed with these little bites.  They are made with 96% fruit, contain no added sugar and are high in fibre.  Each pack has less than 100 calories and contains 1 of your 5 a day.  Great for healthy snacks while on the go, kids lunch boxes or even if you’re out for a long run or cycle!  

INGREDIENTS

Fruit (96%) [Apple Juice Concentrate, Apple Purée Concentrate, Strawberry Purée (5.5%), Beetroot Juice Concentrate (1%)], Gelling Agent (Pectin), Citrus Fibre, Lemon Juice Concentrate, Natural Flavouring, Black Carrot Juice Concentrate

ALLERGEN INFORMATION

For allergens, including Cereals containing Gluten, see ingredients highlighted.
May contain traces of Peanuts, Nuts and Sesame.

NUTRITIONAL INFORMATION

Typicalper 100g
Energy1979kJ/327kcal
Fat1.6g
Of which Saturates0.7g
Carbohydrates74g
Of which Sugars*70g
Fibre7.0g
Protein0.8g
Salt0.10g
Contains Naturally Occurring Sugars

SAFETY WARNING

Not suitable for children under 3 years. Children can choke on small pieces of fruit.

image of Strawberry & Beetroot Fruit Bites

We’re chuffed with these little bites.  They are made with 96% fruit, contain no added sugar and are high in fibre.  Each pack has less than 100 calories and contains 1 of your 5 a day.  Great for healthy snacks while on the go, kids lunch boxes or even if you’re out for a long run or cycle!  

INGREDIENTS

Fruit (96%) [Apple Juice Concentrate, Apple Purée Concentrate, Strawberry Purée (5.5%), Beetroot Juice Concentrate (1%)], Gelling Agent (Pectin), Citrus Fibre, Lemon Juice Concentrate, Natural Flavouring, Black Carrot Juice Concentrate

ALLERGEN INFORMATION

For allergens, including Cereals containing Gluten, see ingredients highlighted.
May contain traces of Peanuts, Nuts and Sesame.

NUTRITIONAL INFORMATION

Typicalper 100g
Energy1979kJ/327kcal
Fat1.6g
Of which Saturates0.7g
Carbohydrates74g
Of which Sugars*70g
Fibre7.0g
Protein0.8g
Salt0.10g
Contains Naturally Occurring Sugars

SAFETY WARNING

Not suitable for children under 3 years. Children can choke on small pieces of fruit.

image of Blueberry & Raspberry Fruit Bites

We’re chuffed with these little bites.  They are made with 96% fruit, contain no added sugar and are high in fibre.  Each pack has less than 100 calories and contains 1 of your 5 a day.  Great for healthy snacks while on the go, kids lunch boxes or even if you’re out for a long run or cycle!  

INGREDIENTS

Fruit (96%) [Apple Juice Concentrate, Apple Purée Concentrate, Blueberry Purée (3%), Raspberry Purée (3%)], Citrus Fibre, Gelling Agent (Pectin), Black Carrot Juice Concentrate, Lemon Juice Concentrate, Natural Flavouring

ALLERGEN INFORMATION

For allergens, including Cereals containing Gluten, see ingredients highlighted.
May contain traces of Peanuts, Nuts and Sesame.

NUTRITIONAL INFORMATION

Typicalper 100g
Energy1979kJ/327kcal
Fat1.6g
Of which Saturates0.7g
Carbohydrates74g
Of which Sugars*70g
Fibre6.9g
Protein0.8g
Salt0.10g
Contains Naturally Occurring Sugars

SAFETY WARNING

Not suitable for children under 3 years. Children can choke on small pieces of fruit.

image of Blueberry & Raspberry Fruit Bites

We’re chuffed with these little bites.  They are made with 96% fruit, contain no added sugar and are high in fibre.  Each pack has less than 100 calories and contains 1 of your 5 a day.  Great for healthy snacks while on the go, kids lunch boxes or even if you’re out for a long run or cycle!  

INGREDIENTS

Fruit (96%) [Apple Juice Concentrate, Apple Purée Concentrate, Blueberry Purée (3%), Raspberry Purée (3%)], Citrus Fibre, Gelling Agent (Pectin), Black Carrot Juice Concentrate, Lemon Juice Concentrate, Natural Flavouring

ALLERGEN INFORMATION

For allergens, including Cereals containing Gluten, see ingredients highlighted.
May contain traces of Peanuts, Nuts and Sesame.

NUTRITIONAL INFORMATION

Typicalper 100g
Energy1979kJ/327kcal
Fat1.6g
Of which Saturates0.7g
Carbohydrates74g
Of which Sugars*70g
Fibre6.9g
Protein0.8g
Salt0.10g
Contains Naturally Occurring Sugars

SAFETY WARNING

Not suitable for children under 3 years. Children can choke on small pieces of fruit.

the happy pear oat barista drink

This Oat M*lk froths brilliantly and is epic in your favourite coffee, tea or hot chocolate.  We love making Golden Turmeric Milk or Lattes with it as it’s so creamy and deliciously frothy.  Enjoy! 

INGREDIENTS

Water, Organic Oat (12%), Organic Sunflower Oil, Sea Salt

ALLERGEN INFORMATION

For allergens incl. Cereals containing Gluten, see ingredients highlighted.

NUTRITIONAL INFORMATION

Typicalper 100ml
Energy195kJ / 72kcal
Fat2.9g
Of which Saturates0.4g
Carbohydrates10g
Of which Sugars*2.5g
Fibre0.7g
Protein1.0g
Salt0.10g
Contains on average 5 servings | *Contains naturally occurring sugars
the happy pear oat drink

We absolutely love the taste of this and love pouring it over our favourite granola, super muesli or using it to make delicious creamy porridge, chia seed puddings or super tasty pancakes.

INGREDIENTS

Water, Organic Oat (12%), Organic Sunflower Oil, Sea Salt

ALLERGEN INFORMATION

For allergens incl. Cereals containing Gluten, see ingredients highlighted.

NUTRITIONAL INFORMATION

Typicalper 100ml
Energy195kJ / 46kcal
Fat1.2g
Of which Saturates0.2g
Carbohydrates8.0g
Of which Sugars*2.0g
Fibre0.8g
Protein0.5g
Salt0.10g
Contains on average 5 servings | *Contains naturally occurring sugars

The Happy Pear Podcast

“If you are worried about biodiversity or climate change, the single greatest point of agency you have is your food choices, and by deciding to buy this pizza rather than that pizza you have changed the game and you are part of the solution“

Episode 91 – Groove Armada

Most of you might know Andy Cato as one of the duo, Groove Armada, the English electronic music band. Which achieved chart success with their singles “At the River”, “I See You Baby” and “Superstylin'”. Having released eight studio albums, four of which were charted in the UK Albums Charts Top 50. 

However, the other side of Andy, when he’s not traveling the world on tour, is a mixed arable and livestock farmer and co-founder of Wildfarmed

“Once you have seen this stuff you can’t unsee it.”

17 years ago, at the age of 33, on his way back from a gig, Andy was reading an article about agriculture and climate change, and like most people he hadn’t made the link between climate change and how we grow our food. 

This article became the catalyst for Andy to make a change! 

Today Andy, is the first Englishman to be awarded the Chevalier L’Order Mérite de Agricole – the equivalent of a knighthood for services to agriculture. His unique Wildfarmed method brings the concept of rewilding to farming, combining the best of nature with modern technology to create thriving ecosystems and diverse, healthy soils.

Now, Andy is on a mission to take what he’s learned and help other farmers adopt his Wildfarmed system so they can too can work towards restoring biodiversity and producing delicious food. 

How does Andy balance his fame and music career with being an award winning agriculturalist? What was life in the music industry like in those early years, how did he get into it? These are some of the questions we ask Andy and many more, diving deep into his farming journey. It was particularly special being able to record this episode on his farm.

Enjoy!

Lots of Love,

Dave and Steve x

Available now from all good podcast providers:

listen on spotify

To find out more about Andy’s work check out: wildfarmed.co.uk

Get an exclusive 20% off the amazing online platform that is HEALF.com when you enter the promo code HEALTHYPEAR – Healf is where you will find only the best of the best health brands all vetted by their community and validated by experts. We love this platform, you can’t go wrong and it has all our favourite stuff covering the 4 pillars of heath: Eat Move Mind Sleep

Produced by Sean Cahill and Sara Fawsitt

This is such an easy dish…but seems super impressive. If you have an excess of red onions, why not whip this up? Let the oven do the hard work! Caramelised red onion and mushrooms Tarte Tatin

An image of Caramelised red onion and mushrooms Tarte Tatin

Caramelised red onion and mushrooms tart Tatin



Takes 37 minutes

Serves 6

Ingredients
 

  • 250 g red onions
  • 2 gloves garlic
  • 150 g mushroom ideally oyster
  • 2 tbs tamari or soy sauce
  • 3 tbs maple syrup
  • 1 tbs balsamic vinegar
  • 15 g fresh thyme
  • 200 g vegan cream cheese
  • 1 sheet vegan puff pastry

Instructions
 

  • If you are using frozen puff pastry ensure it is properly thawed first
  • Preheat the oven to 180C.
  • Peel and finely chop the onion (half moons work well) and garlic. Roughly chop the mushrooms into slices.
  • Roughly chop the mushrooms into slices.Put a large wide bottomed frying pan on a medium heat and leave to warm up. Once it is hot, add 1 tbsp oil along with the onions, garlic and mushroom. Cook the veg for about 10-15 minutes stirring regularly until they start to char. 
  • In a bowl mix together the balsamic vinegar, maple syrup, tamari and whisk it together using a fork. Add to the veg and leave to reduce for a further 3 minutes.
  • Remove from the heat and allow to cool slightly. Take the thyme leaves from the sprigs and add half of them to the veg and mix through.Line a medium sized baking tray (approximately the size of the sheet of puff pastry) with baking parchment.
  • Transfer the cooked veg and spread out evenly. Fit the sheet of puff pastry to fit the size of the baking tray and carefully place on top tucking in any edges (if your tray is smaller than the puff pastry sheet you will need to cut it slightly)
  • Put in the preheated oven and bake for 20-30 minutes until the pastry starts to golden up.
  • Remove the dish from the oven, put a board that is slightly bigger than the pan on top of it and invert so that the pastry is now on the bottom and the cooked veg on top. Garnish with the remaining thyme leaves, slice and enjoy!

Nutrition

Calories: 163kcalCarbohydrates: 19gProtein: 4gFat: 10gSaturated Fat: 3gPolyunsaturated Fat: 0.1gMonounsaturated Fat: 0.01gSodium: 135mgPotassium: 213mgFiber: 4gSugar: 12gVitamin A: 121IUVitamin C: 8mgCalcium: 58mgIron: 1mg

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The Happy Pear Podcast

Have you ever wondered what it would be like to be a nomad? To live on the road? Moving from one adventure to the next? 

How about living on the road and raising a family? Something many of us would think is impossible! How would you educate your kids? Give them a sense of belonging and grounding? How would you finance this lifestyle? How would you retain friendships and community?

Episode 90

Four years ago, our friend Marty and his family did just this! They packed what they could, sold the rest and left their home in Seattle for a life of adventure and learning on the road with their three kids. 

Instead of traveling to see places, they travel to find people! Building a network of creative and thoughtful families in fascinating places. 

In this episode we catch up with Marty in person, he explains how the decision to do such a move came about, and how he has managed to keep it up for the last four years and convincing many others to follow suit. Establishing their own boutique travel agency, Quartier Collective, which leverages the network they have created into short and long group travel events for families all over the world, blending learning, community and exploration with a deep sense of curiosity and gratitude. 

This episode will have you rethinking your next holiday, how you approach education, work and life balance. It will leave you with a whole new perspective on living as a family.

Lots of Love,

Dave and Steve x

Available now from all good podcast providers:

listen on spotify

To find out more about Marty, his family and his travel agency check out their Instagram page: @quartiercollective

Produced by Sean Cahill and Sara Fawsitt

An image of Creamy Cheesy Quesadillas

Cheesy Quesadillas


These are so tasty and tick so many delicious boxes: spicy, creamy, cheesy, a little bit of acid, and a meaty, smoky mushroom in a crispy shell, served with a magic pumpkin nacho cheese.

Takes 15 minutes

Serves 2

Ingredients
 

Nacho Cheese

  • 140 g cooked pumpkin
  • 60 ml sunflower oil
  • 30 ml oat milk
  • 1 tbsp lemon juice
  • 1 clove garlic (finely sliced)
  • ¾ tsp salt
  • ½ tsp pepper

Meaty Mushrooms

  • 200 g oyster mushrooms
  • 2 cloves garlic
  • 3 tbs tamari
  • ½ tsp smoked paprika
  • 1 tbsp maple syrup
  • 1 tbsp ground coriander
  • 2 tbsp water
  • 400 g black beans
  • 1 whole chilli (finely sliced)

Pickled Onions

  • 1 whole red onion (finely sliced)
  • 50 ml vinegar
  • 50 ml water
  • ½ tsp salt

For the Quesadillas

  • 2 whole wheat tortillas
  • 1 whole avocado

Instructions
 

  • Make the mushrooms:
    Rip or slice the mushrooms into long chunky slices. Peel and finely dice the garlic.
    Heat a wide-bottomed pan over high heat, and once hot, add 1 tbsp of oil. Add in the mushrooms and compress with a clean pan to increase the sizzle and evaporate some of the water for a meatier texture. Leave to cook for 3-4 minutes until they start to brown on one side.
    Stir the mushrooms and add in the garlic, tamari, maple syrup, smoked paprika, and ground coriander. Mix through.
    Drain and rinse the black beans and add them to the pan along with ½ tsp of salt.
    Add 2 tbsp of water to deglaze the pan and incorporate any bits stuck to the pan.
  • Pickle the onions:
    Peel and slice the red onion into long strips.
    Add to a glass with the vinegar, 50 ml of water (enough to submerge), and a pinch of salt.
    Leave to sit and pickle while you make the pumpkin cheese.
  • Make the nacho cheese:
    Add the cooked pumpkin to a food processor along with the rest of the nacho cheese ingredients. Blend until super smooth.
    Taste and adjust to your liking, adding more water if needed to achieve a smooth but not too runny texture.
  • Assemble the quesadillas:
    Cut the avocado in half, spoon out the flesh, and slice into long strips.
    Heat the pan back on medium heat and add a tortilla to the pan.
    On half of the tortilla, spoon on 2-3 tbsp of pumpkin cheese sauce, half of the mushroom and black bean mix, a few slices of avocado, and some pickled red onions. Drizzle with 2 tbsp of pumpkin cheese on top.
    Fold over the tortilla and cook on both sides until golden brown.
    Carefully remove from the pan onto a chopping board and slice in half.
    Repeat with the remaining tortilla and enjoy!

Nutrition

Calories: 1089kcalCarbohydrates: 161gProtein: 49gFat: 32gSaturated Fat: 4gPolyunsaturated Fat: 3gMonounsaturated Fat: 24gSodium: 1501mgPotassium: 3870mgFiber: 36gSugar: 23gVitamin A: 6336IUVitamin C: 14mgCalcium: 344mgIron: 13mg

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The Happy Pear Podcast – Sam Corlett

On one sunny sunrise swim back in 2019, all the way from Australia to our lovely little island, we met the handsome Sam Corlett, the star of the latest Viking’s series Valhalla.

We approached this Viking-like being (he stood out from the rest of us Irish that’s for sure!) chatted and encouraged him to come join us for a swim again the next day, little did we know a pandemic would soon hit and this foreign man would enter our family circle and become more like a brother to us all.

Episode 89 – Sam Corlett

Fast forward 3 years and now Sam has hit the big screens, an international superstar. He’ the lead of his own Netflixs show and in many ways only at the beginning of his journey. We decided it was time to sit down the three of us and discuss it all, life, wisdom, his journey, how we met, what’s next and what makes his soul truly vibrate.

It’s so special to be able to share someones story who you are so close with, a beautiful conversation, we hope you enjoy it as much as we did.

Lots of Love,

Dave and Steve x

Available now from all good podcast providers:

listen on spotify

This episode is sponsored by Vivobarefoot Footwear. Vivobarefoot Footwear have given our listenders an exclusive 20% discount when you enter the code HAPPYPEAR20  

Genuinely these are the only shoes you will see Dave & Steve wearing!

Produced by Sean Cahill and Sara Fawsitt

Between both our gardens, we have a lot of apples and pears that need to be eaten! We made this recipe for Ned’s birthday and it went down like a storm! Topped with a little vanilla ice-cream and we were winning!

An image of Apple, Pear and Blueberry Crumble

5-Step Crumble


Make this apple, pear and blueberry recipe in just 5 steps. It's a great way to use any apples that you may have in your garden (or your neighbours!) We make this all throughout the year, and is always a hit with a big serving of vanilla ice-cream on top!

Takes 45 minutes

Serves 7

Ingredients
 

  • 200 g oats
  • 50 g desiccated coconut
  • 50 g ground almonds
  • handful of nuts
  • hand of seeds
  • 90 ml sunflower oil
  • 90 ml maple syrup
  • 1.5 kg apples/pears
  • 100 g frozen blueberries
  • 2 tsp ground cinnamon
  • 1 tsp ground ginger
  • 8 tbsp water

Instructions
 

  • Preheat the oven at 180℃.
  • Core and chop the apples/pears into bite-sized pieces leaving the skins on. Put them in a pot with the frozen blueberries and water and cinnamon.
  • Bring the fruit mixture to the boil and then reduce to a simmer. Stirring occasionally, stew the fruit for about 20 mins or until all the fruit has properly broken down.
  • Thoroughly mix all the ingredients for the crumble together in a bowl including the oil. Once the fruit has stewed down, add it to your crumble dish and spread it out evenly (we used a 30cm ceramic dish).
  • Spread the crumble top evenly over the fruit and put in the preheated oven for about 25 mins at 180℃ or until the top of the crumble starts to go golden.

Nutrition

Calories: 348kcalCarbohydrates: 34gProtein: 6gFat: 22gSaturated Fat: 6gPolyunsaturated Fat: 1gMonounsaturated Fat: 11gSodium: 6mgPotassium: 182mgFiber: 5gSugar: 12gVitamin C: 0.1mgCalcium: 51mgIron: 2mg
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The Happy Pear Podcast

“You can manifest anything as long as you are the driving force behind it.”

Have you heard of the number one best seller, Manifest: 7 Steps to Living Your Best Life by Roxie Nafousi? A book that will go down in history as one of those books that created a generational shift in perspective.
This week we had the pleasure of having Roxie on our podcast. A single mother, with a colourful past of drug abuse and self doubt who managed to turn her life around and manifest the life she wanted.

Episode 88 – Roxie Nafousi

“Generally speaking how we feel is a choice, we can choose how we feel and how we respond to the world, that’s not to say that it is always easy too, and it’s not saying you shouldn’t allow yourself to process and feel negative emotions, but you choose whether you indulge in them, process them and let them go and make a conscious decision to choose a more empowering perspective.”

Roxie Nafousi is a self-development coach, inspirational speaker, author, ambassador for the Mental Health Foundation and contributor to Kourtney Kardashian’s wellness platform, POOSH.

Roxie’s commitment to transforming lives and helping to empower others with the tools they need to fulfil their potential has seen her become a renowned and respected figure in the wellness world.

She has been named “The Manifesting Queen” by Forbes and “The A-Lists favourite manifestor” by The Sunday Times Style Magazine. A regular feature in many of the UK’s top publications, including British Vogue, Financial Times, The Times Magazine, Harper’s Bazaar & ELLE, to name a few, we caught up with her one Thursday morning to breakdown what it really means to manifest.

“It’s really important to get out of the victim mindset, and thats why the term manifestation can really rub people up the wrong way.”

A truly valuable episode for anyone out there, and a great reminder of how we can empower ourselves to get the best out of life.

We hope you enjoyed it as much as we did.

Lots of Love,

Dave and Steve x

Available now from all good podcast providers:

listen on spotify

Get an exclusive 20% off the amazing online platform that is HEALF.com when you enter the promo code HEALTHYPEAR – Healf is where you will find only the best of the best health brands all vetted by their community and validated by experts. We love this platform, you can’t go wrong and it has all our favourite stuff covering the 4 pillars of heath: Eat Move Mind Sleep

Produced by Sara Fawsitt and Sean Cahill

We LOVE mushrooms and we love pie. So this is absolute heaven for us. It honestly feels like being hugged with every mouthful

and it’s such a great way to get a lot. Creamy mushroom pie, you are a winner!

An image of Creamy Mushroom Pie

Creamy Mushroom Pie


A lovely, hearty family dinner featuring the earthiness of mushrooms, root vegetables, and leek in a creamy mustard sauce, topped with puff pastry. This dish is incredibly tasty and comforting! We served it with peas and mashed potatoes for the perfect comfort meal.

Takes 50 minutes

Serves 6

Ingredients
 

  • 320 g puff pastry
  • 400 g mushrooms
  • 1 leek
  • 3 cloves garlic peeled and finely chopped
  • 200 g sweet potatoes
  • 200 g potatoes
  • 150 ml white wine
  • 1 tbsp Dijon mustard
  • 8 tbsp flour
  • 1 tsp garlic powder
  • 800 ml oat milk

Instructions
 

  • If using frozen puff pastry, take it out of the freezer 2 hours before making this dish to allow it to thaw and reach room temperature.
  • Preheat the oven to 200C.
  • Finely chop the mushrooms, and slice the leek into medium-sized rounds, approximately 1 cm thick, including the green part of the leek. Ensure the leek is thoroughly washed. Chop the sweet potato and potato into small bite-sized pieces (leaving the skin on) and peel and finely chop the garlic.
  • Heat a wide-bottomed non-stick pan over high heat, add 1 tbsp of oil, and once hot, add the leek, mushrooms, and garlic, along with ½ tsp of salt. Stir well and cook for 4–5 minutes, stirring regularly. Add half of the white wine and mix well to deglaze the pan. Then, add the potatoes and sweet potatoes, along with ½ tsp of salt and the remaining wine. Reduce the heat to low-medium, cover with a lid, and allow the vegetables to steam in their own juices and the wine for about 5 minutes, or until the potatoes are cooked through. Remove from the heat once fully cooked.
  • To make the béchamel sauce, heat a medium saucepan over high heat. Once hot, add 8 tbsp of oil. Sieve in the flour and whisk together, cooking for 1 minute to remove the raw flour taste. Add 1 tsp of salt, ¼ tsp of black pepper, 1 tsp of garlic powder, and the mustard. Gradually whisk in the oat milk, bringing the mixture to a boil before reducing to a simmer for 3–4 minutes until you achieve a creamy consistency. Taste and adjust seasoning with more salt, pepper, or lemon juice if desired.
  • Add the béchamel sauce to the mushroom mixture and mix well.
  • Transfer the mushroom mixture to a casserole or pie dish (we used a 20 x 30 cm, 7 cm deep oval pie dish) and top with the puff pastry sheet.
  • Crimp the edges of the pastry around the dish using a fork. Use a knife to score a criss-cross pattern on the top of the pastry, ensuring not to cut all the way through. Pierce a small hole in the centre to allow steam to escape.
  • Brush the top of the pastry with 4 tbsp of oat milk to help it turn golden.
  • Bake in the oven for 25 minutes, or until the pastry is golden and crisp.
  • Serve with mashed potatoes and peas for a delicious, comforting meal!

Nutrition

Calories: 2818kcalCarbohydrates: 351gProtein: 62gFat: 136gSaturated Fat: 32gPolyunsaturated Fat: 18gMonounsaturated Fat: 70gSodium: 1798mgPotassium: 3687mgFiber: 30gSugar: 89gVitamin A: 31540IUVitamin C: 66mgCalcium: 1433mgIron: 23mg

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The big mushroom debate is about cleaning them. Some chefs never wet mushrooms, as they

believe they become soggy and lose some of their absorbent properties, while others recommend

brushing or cleaning them with a dry cloth. If you are going to wash your mushrooms in water, don’t

soak them. Instead, think of dunking them like you would a biscuit in a cup of tea, or wipe them with

a damp cloth. For our creamy mushroom pie, we just wipe them with a cloth!

Choose firm mushrooms that are not too spongy, and where relevant and possible turn the

mushrooms upside down and have a look at their gills, which should be dry and firm. Avoid any

mushrooms that are wet or soggy or woody. In terms of storing, it is best to remove the mushrooms

from any plastic packets, if this is how you bought them, as this can cause condensation and make

them go soggy. Store them in the fridge in a paper bag. Some people put their mushrooms in the

sun to absorb more vitamin D; however, if left too long in the sun they will dry out and become

woody. Alternatively you can spend 20 minutes outside in direct sunlight and you will generally get

all your vitamin D requirements for the day.

Mushrooms can be foraged, and it is something that we love to do. We remember having such fun

with our friend Nick in Devon, hunting for turkey tail and chicken of the woods mushrooms, but you

should only do it with someone who is qualified and knows the different varieties, as there can be many poisonous mushrooms.

The Happy Pear Podcast

A REFLECTION ON THE MEANING OF LIFE

His life is soon to be a Hollywood feature film, this is our second recording with the wonder that is John Mcavoy. 

Last episode was such hit, we had to get him on again!

What a character and inspiring human being, to go from serving life in the highest security prison at the age of 22 for armed robery to a complete switch! Now an ultra athlete who recently turned Vegan! 

Episode 87 – John Mcavoy

Last episode we went though his full back story, a breath taking story that leaves you hanging on his every word.

Since then we have become good friends, and in this episode we manage to go much deeper with John, into his philosophies of life, what keeps him ticking, his next adventures and how he now approaches sports after years of being an endurance athlete.

What an infectious character with an amazing outlook on life we can all learn from.

Enjoy!

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 listenders an exclusive 20% discount when you enter the code HAPPYPEAR20  

Genuinely these are the only shoes you will see Dave & Steve wearing!

Produced by Sean Cahill and Sara Fawsitt

An EPIC burrito. are so incredible tasty and the type of meal you feel sad once you have finished as it was so good! This burrito consists of 5 components here which might sound like a lot but trust us it is so worth it!

An image of 10 Minute Epic Burritos

10 Minute Epic Burrito


These are so incredible tasty and the type of meal you feel sad once you have finished as it was so good! This burrito consists of components here which might sound like a lot but trust us it is so worth it! Honestly, it's burrito heaven!

Takes

Serves 2

Ingredients
 

  • 1 red onion thinly sliced
  • 50 ml apple cider vinegar
  • 1 tin kidney beans
  • 2 cloves garlic
  • 1 lime juice
  • 10 g coriander
  • 1 tsp ground coriander
  • 1 tsp ground cumin
  • 1 tsp cumin seeds
  • 1/2 tsp salt
  • 1/2 tsp pepper
  • 200 g oyster mushrooms
  • 2 tbps tamari soy sauce
  • 1 tbs maple syrup
  • 1/2 tsp smoked paprika
  • 1 avocado ripe
  • 6 cherry tomatoes
  • 1/4 red onion finely chopped
  • 1 tsp ground cumin
  • 1/2 lime juice
  • 1/2 tsp salt
  • 1/2 tsp pepper
  • 4 tbsp vegan mao
  • 1 tbsp korean chilli powder
  • 3 wholemeal wraps

Instructions
 

  • First step make the pickled red onion – Finley slice the red onion into half moon slices, add to a glass and add the vinegar and fill with water until all the onions are submerged.
  • Slice the mushrooms into thin slices. Heat a non stick pan on high heat and add 1 tbsp of oil. Once hot add the mushrooms and the smoked paprika and mix well, leave to cook for 5 mins. Add the tamari and the maple syrup and mix well so that they are well spread. Taste and adjust the seasoning to you liking. Remove from the heat.
  • For the guacamole, remove the flesh of the avocado and slice into small cubes, quarter the cherry tomatoes and add in, and finely dice the red onion, squeeze in the lime and add the salt, black pepper and ground cumin. Using a fork bring together and mash to your desired texture, some like it smooth and others like it chunky. Taste and adjust the seasoning to your liking.
  • For the refried beans, peel and finely dice the garlic cloves, drain and rinse the kidney beans, heat the same pan from the mushrooms and add 1/2 tsp of oil, once hot add the garlic, cumins seeds and beans and 2 tbsp of water and mix well ensuring to encorporate any of the sauce from the mushrooms. Finely dice the fresh coriander. Cook for 2-3 mins and add in the juice of the lime, the ground cumin, ground coriander, salt and black pepper and mix through. Use the back of the wooden spoon to mash the beans until it comes together. Add in the fresh chopped coriander and mix through, taste and adjust the seasoning to you liking.
  • For the spicy mayo just add the mayo to a small bowl and mix in the chilli powder.
  • To roll your buritto, add the mayo on the bottom, followed by the refried beans, guacamole, mushrooms and finish with some pickled red onions – roll up and enjoy!

Nutrition

Calories: 512kcalCarbohydrates: 47gProtein: 9gFat: 35gSaturated Fat: 4gPolyunsaturated Fat: 2gMonounsaturated Fat: 11gSodium: 1437mgPotassium: 1453mgFiber: 14gSugar: 18gVitamin A: 2267IUVitamin C: 32mgCalcium: 119mgIron: 6mg
Keyword burrito
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Dave & Steve x

Eat a lot of chickpeas? Throwing out the water they sit in? STOP what you’re doing and try this recipe. It’s so delicious, so easy and zero waste. We absolutely love this recipe hack! 5 minute chocolate mousse, let’s do it!

An image of 5 minute Chocolate Mousse

5 Ingredient Chocolate Mousse


Chocolate Mousse with Aquafaba, to make the fluffiest of mousses. Whip up this dessert in literally five minutes and chill in the fridge until you're ready to serve!

Takes

Serves 6

Ingredients
 

  • 150 ml Aquafaba drained chickpea water
  • 150 g dark chocolate
  • 3 tbsp caster sugar
  • 3-5 drops fresh lemon

Instructions
 

  • Drain your chickpeas and pour the drained water into a clean bowl. Any grease will prevent your Aquafaba from whipping up! Pop the chickpeas in your fridge for another meal…
  • With an electric whisk, whisk the Aquafaba on a slow speed, gradually increasing until it's on high. Add the few drops of lemon juice to help the Aquafaba stabilise and whisk even quicker. Whisk the Aquafaba for about 3 minutes until it's made stiff peaks and doesn't shift in the bowl. At this point, add in your sugar, one tablespoon at a time and continue whisking until you have a thick, glossy, meringue like texture.
  • Melt your chocolate over a bain-marie and once the chocolate has completely melted, take it off the heat.
  • Add one third of the Aquafaba mixture into the hot chocolate and mix well. Slowly fold in the rest of the Aquafaba mixture with a spatula. Do this carefully so the mousse doesn't deflate.
  • Transfer into ramekins and pop in the fridge to set!

Nutrition

Calories: 178kcalCarbohydrates: 19gProtein: 2gFat: 11gSaturated Fat: 6gPolyunsaturated Fat: 0.3gMonounsaturated Fat: 3gTrans Fat: 0.01gCholesterol: 1mgSodium: 5mgPotassium: 179mgFiber: 3gSugar: 13gVitamin A: 10IUCalcium: 18mgIron: 3mg

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Keyword aquafaba, Chocolate
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We love Aquafaba. It’s really magic in the way it whisks up just like an egg white does and as you know, we eat a lot of chickpeas so we tend to have a lot of Aquafaba knocking about and it’s a great way to reduce waste. People tend to think that Aquafaba is meant for meringues, but the truth is, it does so much more. It has similar protein levels to egg whites so they whip up in very similar ways.

We have taken a very traditional mousse recipe and replaced the egg white with Aquafaba and it’s worked perfectly. It’s so fluffy, it’s almost like a cloud.

We also love Aquafaba, because it can’t be over-whipped. This means if you have a hand free stand, you can leave it to whisk up and focus on melting your chocolate.

Aquafaba chocolate mousse, you’ll never throw away chickpea water again!

Dave & Steve x

Top tip: If you want to keep your Aquafaba but don’t think you’ll need it any time soon – it freezes amazingly. We pour the water into an ice-cube tray and take it out when we need it. It works just as well…just let it defrost!

These Chilli Peanut Noodles are insane. So quick to prepare full of goodness…

An image of Chilli Peanut Noodles

Chilli Peanut Noodles


This is a quick and really flavourful noodle dish – the aubergine is cooked in a peanut sauce with the mushrooms to give it a softer, more meaty texture. Serve with your herb of choice and a sprinkle of toasted sesame seeds.

Takes

Serves 2

Ingredients
 

  • 300 g noodles whole wheat
  • 1 whole aubergine large
  • 200 g mushrooms
  • 1 whole carrot
  • 5 tbsp soy
  • 4 tbsp maple syrup
  • 3 tbsp apple cider vinegar
  • 4 tbsp peanut butter
  • 1/2 tsp chilli powder
  • 50 g baby spinach

Instructions
 

  • Cook the noodles in a pan of boiling water as per the instructions on the back of the packet, then drain and rinse.
  • Chop the aubergine and mushrooms into small bite-size pieces and grate the carrot. Put a large wide-bottomed pan on a high heat and leave to heat up. Add 2 tablespoons of olive oil and leave to heat up. Once hot, add the aubergine and mushrooms and cook for 8 minutes, stirring regularly. If they start to stick, add 2 tablespoons of water and, using your wooden spoon, ‘deglaze’ any caramelization from the bottom of the pan and incorporate.
  • Put the tamari, maple syrup, vinegar, peanut butter and chilli powder into a jug along with 6 tablespoons of water and 1⁄2 teaspoon of black pepper and mix until smooth. Reduce the heat to medium, then add half the sauce to the pan of aubergines and mushrooms and cook for further 4 minutes, stirring regularly.
  • Add the noodles, baby spinach, grated carrot and the remaining sauce to the pan and stir using a circular motion to mix and incorporate everything.Cook for 2 minutes.
  • Remove from the heat and adjust the seasoning to your liking. Add more chilli if you like it hot, and enjoy!

Nutrition

Calories: 1217kcalCarbohydrates: 151gProtein: 31gFat: 56gSaturated Fat: 9gPolyunsaturated Fat: 26gMonounsaturated Fat: 17gTrans Fat: 0.3gSodium: 184mgPotassium: 1091mgFiber: 8gSugar: 34gVitamin A: 2576IUVitamin C: 9mgCalcium: 122mgIron: 4mg

Video

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The goodness behind our Chilli Peanut Noodles…

Aubergines are high in fibre and water, and low in calories. Most people don’t get their recommended daily intake of fibre, in fact

of the recommended 30g a day most people are only eating 18g. Fibre traditionally was just associated with being beneficial for

digestion, but in the recent decades it has also been found to be a prebiotic, which is the food that the bacteria in our

microbiome feed upon and that encourages more of the beneficial microbes to grow as opposed to the less beneficial ones.

Differently, mushrooms are a good source of essential B vitamins and other immune-supporting nutrients such as selenium.

White button mushrooms can be one of the few plant food sources of vitamin D, which is important for calcium absorption,

immune function, heart health and protecting bone health. They have also been linked to helping improve cardiovascular function, and even help protect against cancer.

80g of mushrooms, 14 baby button mushrooms, 4 large closed cup mushrooms or1 large flat mushroom is considered to be one of your 5-a-day.

If y.

Dave & Steve x

the happy pear chipotle ketchup

INGREDIENTS

Tomato* (54%), Grape Juice, Onions, Spirit Vinegar, Irish Cider Vinegar, Corn Starch, Bramley Apples, Salt, Chipotle Flakes (0.4%), Spices, *Made with 153g of Tomatoes per 100g of Ketchup

ALLERGEN INFORMATION

For allergens incl. Cereals containing Gluten, see ingredients highlighted.

NUTRITIONAL INFORMATION

Typicalper 100g
Energy407kJ / 96kcal
Fat0.5g
Of which Saturates0.1g
Carbohydrates20.0g
Of which Sugars16.0g
Fibre1.4g
Protein2.2g
Salt1.2g
Contains on average 18 servings

INGREDIENTS

Tomato* (60%), Grape Juice, Irish Cider Vinegar, Corn Starch, Spirit Vinegar, Salt, Lemon Juice, Spices, *Made with 174g of Tomatoes per 100g of Ketchup

ALLERGEN INFORMATION

For allergens incl. Cereals containing Gluten, see ingredients highlighted.

NUTRITIONAL INFORMATION

Typicalper 100g
Energy469kJ / 111kcal
Fat0.5g
Of which Saturates0.2g
Carbohydrates24.0g
Of which Sugars18.0g
Fibre1.3g
Protein1.9g
Salt1.4g
Contains on average 18 servings

The Happy Pear Podcast

Known as a ‘teacher of teachers’, this week we had the pleasure of speaking to Gary Gorrow, a Vedic Meditation Teacher, a Qualified Ayurvedic Health Coach, Mindfulness Expert and the Creator/Director of SOMA, a world class retreat in Byron Bay.

Episode 86 – Gary Gorrow

“Self hate is so deeply ingrained in us.”

Gary is passionate about empowering people with techniques that enable them to re-engineer their lives inside and out. His approach synthesises the best of modern science and ancient consciousness based practices. His students come from a range of backgrounds and include Google, GWS Giants, celebrities, CEO’s, health practitioners, athletes, entrepreneurs, creatives, grandparents and children.

This episode was a brilliant reminder for us to why we started on our meditation journey so many moons ago. Gary is truly a teacher of teachers, we hope you enjoy this episode as much as we did!

Lots of Love,

Dave & Steve

Available now from all good podcast providers:

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Get an exclusive 20% off the amazing online platform that is HEALF.com when you enter the promo code HEALTHYPEAR – Healf is where you will find only the best of the best health brands all vetted by their community and validated by experts. We love this platform, you can’t go wrong and it has all our favourite stuff covering the 4 pillars of heath: Eat Move Mind Sleep!

Produced by Sara Fawsitt and Sean Cahill

We would love to hear your feedback! Write to us at podcast@thehappypear.ie and we will read out selects in the intro of each episode.

The Happy Pear Podcast

In this episode Russell breaks down the biological clock and circadian rhythm, why certain people are morning people vs night owls, how waking up in the night isn’t necessarily a bad thing, how sleep and mental health are linked, how morning light vs evening light effects us and how different types of work could go against our sleep requirements.

Episode 85 – Russel Foster

“Most people don’t have a sleeping problem, they have an anxiety problem”

Born in Aldershot in 1959, Russell Foster is an award winning professor of circadian neuroscience at Oxford and the director of the Nuffield Laboratory of Ophthalmology. 

For his discovery of non-rod, non-cone ocular photoreceptors he received numerous awards including the Zoological Society scientific medal. He has written numerous books, his latest being –  Life Time: The New Science of the Body Clock, and How It Can Revolutionize Your Sleep and Health.

According to Russell, when it comes to sleep one glove does not fit all. The notion that we need “8 hours of sleep per day” to be healthy is nonsense says Russell. There are numerous factors that interplay to create a good nights sleep and each one of us is unique to the other.

Russell wants to remove the anxiety associated with sleep and get down to the root of why we sleep the way we do. 

“To understand if you are getting enough sleep the first thing is to ask yourself are you not feeling able to function optimally during the day? Do you need an alarm clock? Does it take you a long time to get up? Do you feel sluggish? Do you need caffeine? Do you need a nap? On your time off do you oversleep? Are you irritable? It’s listening to our bodies! And listening to it carefully as the tired brain can delude itself to think that it’s not tired.

In this episode Russell breaks down the biological clock and circadian rhythm, why certain people are morning people vs night owls, how waking up in the night isn’t necessarily a bad thing, how sleep and mental health are linked, how morning light vs evening light effects us and how different types of work could go against our sleep requirements.

He really covers it all and will put you at ease if you consider yourself someone who struggles with sleep.

A fascinating episode – Enjoy!

Lots of Love,

Dave & Steve

Available now from all good podcast providers:

listen on spotify

We would love to hear your feedback! Write to us at podcast@thehappypear.ie and we will read out selects in the intro of each episode.

Checkout Vivobarefoot Footwear and avail of 20% discount when you enter the code HAPPYPEAR20  Genuinely the only shoes you will see Dave & Steve wearing!

Produced by Sara Fawsitt and Sean Cahill

The Happy Pear Podcast

We have come to the end of our series of mash-up episodes, and what better way to go out with a bang than with an episode like this!
An incredibly important topic. That as a man I (Stephen here) am ashamed to say is not taken more seriously…

Episode 84 – Female Hormones

We have had a number of female health specialists on our podcast, from period pains, menopause, perimenopause to fertility. And what we found amazing is how complex it all is, and perhaps polarising?

Should you take the pill, should you not? Should you take HRT, should you not? Should you eat differently to a man? Should you exercise in the same way a man does? The list goes on…

There are many different opinions and the one thing we have come to the conclusion is that not all the information is made easily available to women so they can make informed choices for themselves… 

It also makes you wonder are we lacking in the full picture, why does women’s health bring up so many opposing opinions?

So today I would like to bring you on a journey, a journey all about hormones and women’s health and what we know from the studies that have been done. We have taken extracts from some of the female experts we have had to date on this podcast, and broken down the potential health risks, symptoms, natural remedies and medical interventions that could massively improve a female’s life and in some cases even prevent much more serious health risks. 

We hope that after listening to this episode, you, as a woman, can feel much more informed to make the right choices when it comes to hormones. Or to any men listening you gain a better understanding of what a female has to go through and can be better support for your mothers, sisters, daughters, friends and colleagues. This really is an episode for everyone!

And if you have any feedback for us please email in on podcast@thehappypear.ie

Such an important topic, enjoy!

Lots of Love,

Dave & Steve x

Available now from all good podcast providers:

listen on spotify

We would love to hear your feedback! Write to us at podcast@thehappypear.ie and we will read out selects in the intro of each episode.

Checkout Vivobarefoot Footwear and avail of 20% discount when you enter the code HAPPYPEAR20  Genuinely the only shoes you will see Dave & Steve wearing!

Produced by Sara Fawsitt

An image of Beetroot Burgers

Beetroot and Walnut burgers


These wonderful beetroot burgers are always so popular in our café, so here is an easier version that still tastes fab. In this version we make a simple cashew feta that adds great flavour and texture to the burgers. They go great served with your favourite hummus and a quick salad.

Takes 45 minutes

Serves 2

Ingredients
 

  • 30 g cashew nuts
  • 200 g uncooked beetroot
  • 70 g walnuts
  • 40 g vegan cheddar cheese
  • 3 scallions
  • 10 g fresh mint
  • 1/2 lemon (juice)
  • 50 g fresh breadcrumbs
  • 75 g hummus

Instructions
 

  • Preheat the oven to 180°C fan/200°C/gas 6. Line two baking trays with baking parchment.
  • Put the cashew nuts into a bowl and cover with boiling water, then leave to soak for 10 minutes.
  • Wash the beetroot and remove any dirt and blemishes, then peel and grate into a bowl. Finely chop the spring onions. Roughly chop the walnuts and put them on one of the baking trays. Bake for 6–7 minutes, then remove and set aside.
  • Heat a non-stick frying pan on a medium heat. Once hot, add 1 table spoon of olive oil along with the beetroot, scallions and 1 teaspoon of salt and cook for 4–5 minutes, stirring regularly. Remove and put into a large bowl to cool.
  • Grate the cheese and finely chop the mint leaves.
  • Drain and rinse the cashew nuts and put them into a food processor with the tofu, 2 tablespoons of oil, half the lemon juice, 1⁄4 teaspoon of salt and a pinch of black pepper. Blend until smooth, then add to the grated beetroot along with the cheese, walnuts, breadcrumbs, the rest of the lemon juice, the mint, 1⁄2 teaspoon of salt and 1⁄4 teaspoon of black pepper.
  • Mix well, then divide the mixture into 4 even portions and shape into burgers. Place on the second lined baking tray and bake for 25 minutes.Remove and serve with hummus on top.

Nutrition

Calories: 446kcalCarbohydrates: 21gProtein: 12gFat: 37gSaturated Fat: 5gPolyunsaturated Fat: 19gMonounsaturated Fat: 8gSodium: 346mgPotassium: 375mgFiber: 6gSugar: 2gVitamin A: 231IUVitamin C: 5mgCalcium: 84mgIron: 3mg

Video

Print Recipe

When we first created our Beetroot, Walnut and Feta Burgers, you all loved them. So, with the dream of making them as easy as

possible, we returned to the drawing board. They needed to still pack a punch, but only use 10 ingredients or less.

We think the cashew feta cuts through the sweet beetroot just perfectly and makes the burgers so indulgent, if you fancy a big

feast. This recipe also goes incredibly well with a pesto, much like our spicy red pepper pesto, just smeared on top before

adding whatever toppings you fancy.

If you have any stale bread in your kitchen that you don’t want to throw out, this is the perfect excuse to whizz them up in a

blender or even use a grater and make your own bread crumbs. Equally you can swap out whatever herbs you have, for mint. We

think mint, feta and beetroot are a match made in heaven, but we’ve used basil and coriander in the past and they’ve turned out

delicious.

Beetroot Benefits: Beetroot is packed with antioxidants, evident from its bright red colour. When we first opened our juice bar,

our aprons and hands used to be stained pink from juicing fresh beetroots. A simplistic way to think of antioxidants and their

benefits for the body is that another name for rust is oxidation, so antioxidants help slow down the build-up of ‘rust’ in our body

by slowing down cellular degradation. Research published in the journal Nutrients showed that eating beetroot can help dilate

blood vessels because of its dietary nitrates, enhancing our physical performance.

It really is a winner, this dish. If you want to see how we make it, step-by-step, click our video below. It really is so simple and so

delicious. If you have any questions about this dish, feel free to drop a message below and we’ll get straight back to you.

Dave & Steve x

The Happy Pear Podcast

Think of an argument or confrontation you had last year – What do you remember more? What context of what was said or how the argument made you feel?

The last time you were with a family member or a friend – where you fully present or on your phone or distracted at all?

How much of your time do you spend on tasks, activities and with people that align with your values and your happiness?

Episode 83 – 3 Life Lessons

Welcome to this week’s podcast mash-up, where we take you on a slightly different journey…

A journey of self-improvement. Dave has taken exerts from 3 of his favourite podcast guests (so far) and put them into this one episode for you. Curating them into 3 lessons, that we believe will be super beneficial to you and anyone else you know!

So sit back, listen, take note and let us know if you got as much out of it as we did!

And if you have any feedback for us please email in on podcast@thehappypear.ie

Lots of Love,

Dave & Steve x

Available now from all good podcast providers:

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We would love to hear your feedback! Write to us at podcast@thehappypear.ie and we will read out selects in the intro of each episode.

Checkout Vivobarefoot Footwear and avail of 20% discount when you enter the code HAPPYPEAR20  Genuinely the only shoes you will see Dave & Steve wearing!

Produced by Sara Fawsitt

An image of Beetroot Pesto Pasta

Beetroot Pesto Pasta


This started out as a simple idea to get vibrant pink-coated pasta, but ended up an incredibly beautiful dinner! Use your favourite pasta – wholemeal for a healthier version.

Takes 35 minutes

Serves 4

Ingredients
 

  • 200 g uncooked beetroot
  • 400 g dried wholemeal spaghetti or penne pasta
  • 130 g pine nuts
  • 100 g frozen peas
  • 1.5 cloves garlic
  • 2 tbs balsamic vinegar
  • 30 g rocket

Instructions
 

  • Preheat your oven to 200°C/fan/220°C/gas 7.
  • Wash the beetroot and remove any dirt and blemishes, then roughly chop into bite-size pieces and put them on a baking tray. Sprinkle with a good pinch of salt and drizzle with a little olive oil. Bake for 20–30 minutes, or until they are well roasted and slightly charred around the edges.
  • Bring a medium saucepan of water to the boil, then add 1 tablespoon of salt and the pasta and cook as per the packet instructions.
  • Put the pine nuts into a dry frying-pan on a high heat and cook for 5minutes, stirring regularly until golden. Remove from the heat and set aside.
  • Drain and rinse the pasta, keeping the pasta water. Put the peas into abowl, pour over the pasta water and leave them sit for 5 minutes. Thendrain and rinse.
  • Peel and chop the garlic and put it into a food processor with the cookedbeets, balsamic vinegar, 150ml of oil and 1 teaspoon of salt, then blenduntil smooth. Add the pine nuts and pulse so they are broken up, but stilla little chunky to give some nice texture.
  • To bring the dish together, put the cooked pasta into a large pan and addhalf the beetroot pesto, half the peas and the rocket. Fold together andwarm on a medium heat for 2–3 minutes, stirring regularly. Keep the restof the pesto for another pasta dish or to use as a fabulous sandwichspread.
  • Divide between 4 bowls and serve with the remaining peas scattered ontop.

Notes

Any spare pesto, just keep it for a sandwich spread, which will last for a week in the fridge. You can use ready-cooked beetroot, but the colour will be less vibrant.

Nutrition

Calories: 250kcalCarbohydrates: 10gProtein: 6gFat: 22gSaturated Fat: 2gPolyunsaturated Fat: 11gMonounsaturated Fat: 6gSodium: 6mgPotassium: 296mgFiber: 3gSugar: 4gVitamin A: 379IUVitamin C: 12mgCalcium: 28mgIron: 2mg

Video

Print Recipe

We absolutely love this our Beetroot Pesto Pasta recipe! The nutty beetroot pesto packs so much flavour and when is pink pasta

never a fun dinner to serve up? We use wholemeal spaghetti in this recipe as it’s high in fibre but you can use whatever pasta

you have in your cupboard. Equally, we’ve topped it with a peppery rocket but you can garnish with anything you fancy. Basil

works wonderfully but if you’re really looking to minimise your waste, you can even boil down you beetroot stem and leaves

(finely chopped) and toss them through your pasta just before serving. We promise, it will be delicious.

Beetroot Benefits: Beetroot is packed with antioxidants, evident from its bright red colour. When we first opened our juice bar,

our aprons and hands used to be stained pink from juicing fresh beetroots. A simplistic way to think of antioxidants and their

benefits for the body is that another name for rust is oxidation, so antioxidants help slow down the build-up of ‘rust’ in our body

by slowing down cellular degradation. Research published in the journal Nutrients showed that eating beetroot can help dilate

blood vessels because of its dietary nitrates, enhancing our physical performance. It really is a winner, this dish.

This is a winning dish in both our households, with our kids loving the look and taste of it. It’s so easy that if your kids are into

cooking, they can roll up their sleeves and give you a hand in the kitchen, with some of the simpler steps…we all need a chief

button presser for the food processor.

If you want to see how we make it, step-by-step, click our video below. It really is so simple and so delicious. If you have any

questions about this dish, feel free to drop a message below and we’ll get straight back to you.

Dave & Steve x

The Happy Pear Podcast

Do you snore, have asthma, struggle to focus?

Do you have corns, bunions, feet pain, ankle, knee, hip or lower back pain?

Do you have a strong immune system? How often do you find yourself ill per year?

Episode 82 – THE 5 Hidden Health Hacks

In this week’s podcast mash-up, we take the best of the best from all our health-focused episodes so far: we highlight the lesser-known but potentially incredibly important health hacks that could help your life.

The remarkable thing is, all of these are FREE: from walking barefoot (Tony Riddle) and nasal breathing (Patrick McKeown); to putting your hands in organic soil (Zach Bush) and deliberately changing seating positions throughout the day (Katy Bowman), simple things can support our health so we want as many people as possible to know about them.

Get ready for a tidal wave of health hacks – let us know if you find any of them useful!

A winning episode. Enjoy!

Lots of Love,

Dave & Steve x

Available now from all good podcast providers:

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We would love to hear your feedback! Write to us at podcast@thehappypear.ie and we will read out selects in the intro of each episode.

Checkout Vivobarefoot Footwear and avail of 20% discount when you enter the code HAPPYPEAR20  Genuinely the only shoes you will see Dave & Steve wearing!

Produced by Sara Fawsitt

An image of Immunity Boost Kale Smoothie

Immunity Boost Kale Smoothie


Green, sweet, substantial: three words that don’t often go together! This Immunity Boost Kale Smoothie is a powerful way to start your day and so tasty – well worth trying!

Takes 7 minutes

Serves 2

Ingredients
 

  • 50 g kale
  • 12 g ginger
  • 2 whole oranges
  • 8 Medjool dates
  • 1 ⁄2 a ripe avocado
  • juice of 1 lime
  • 2 tbsp almond butter
  • 275 g iced or cold wate

Instructions
 

  • Method:
  • Chop the main ribs out of the kale, leaving just the leaves.
  • Peel the ginger (if using non-organic – if we are using organic ginger we like to leave the skin on). Peel the oranges and remove any pips. De-pit the dates ensuring there no stones left in. Scoop out the flesh of the avocado half and remove the stone.
  • Put all the ingredients into a blender and blend until smooth.

Nutrition

Calories: 600kcalCarbohydrates: 101gProtein: 9gFat: 24gSaturated Fat: 3gPolyunsaturated Fat: 4gMonounsaturated Fat: 15gSodium: 23mgPotassium: 1624mgFiber: 19gSugar: 78gVitamin A: 3082IUVitamin C: 103mgCalcium: 246mgIron: 3mg
Print Recipe

Immunity Boost Kale Smoothie

Green, sweet, substantial: three words that don’t often go together! This Immunity Boost Kale Smoothie is a powerful way to

start your morning. ginger will put a pep in your step, the avocado, kale and almond butter will ensure your energy is consistent

during the morning, and the dates will bring sweet deliciousness! We suggest using almond butter for this recipe, but any nut

butter that you have sitting in your cupboard will work, great. Peanut butter and Tahini are close favourites. Start the day right

with this Immunity Boost Kale Smoothie! This recipe is also a great way to use up any avocado that might be sat in your fridge f

or too long! To use the whole avocado, smash the remaining half on to some toasted sourdough with a little salt, lime and chilli

for a lovely accompaniment with your smoothie.

The Happy Pear Podcast

Let’s talk SEX!

The taboos, intimacy, pornography, vulnerability, communication, monogamy, infidelity, pleasure, orgasms, erectile dysfunction and so much more…

Episode 81 – Great sex for life!

How can we fit so much into one episode you might wonder? Well, we did it again, we decided to make life easier for you by taking the best nuggets from our series on Sex, Pleasure and Relationships and we put it into one bite-sized episode for you!

This topic is fascinating! We all do it and yet we seem to only talk about it publicly when it comes to fertility. Despite the fact that 90% of sex is for pleasureDan Savage

So why is this? Why can’t we have good honest conversations without feeling the need to crack a joke or only talk top-level stuff?

And yet according to the Huffington Post, more people watch porn than they do Netflix, Amazon and Hulu combined.

With this kind of stats, you’d think we would be talking about sex all the time.

In this episode, we explore this lack of communication, we gain some great advice on how to improve our own sex lives, have orgasms, reduce erectile dysfunction and so much more…

A winning episode. Enjoy!

Lots of Love,

Dave & Steve x

Available now from all good podcast providers:

listen on spotify

We would love to hear your feedback! Write to us at podcast@thehappypear.ie and we will read out selects in the intro of each episode.

Checkout Vivobarefoot Footwear and avail of 20% discount when you enter the code HAPPYPEAR20  Genuinely the only shoes you will see Dave & Steve wearing!

Produced by Sara Fawsitt

An image of Courgette and Lemon Cupcakes

Courgette and Lemon Cupcakes


Really easy tasty cupcakes made with courgettes that have only 7 ingredients. A really fab way of using up courgettes and turning them into a treat for all the family. These delicious, elegant cupcakes are topped with a lovely lemon cream cheese frosting to balance the sweetness of the cupcakes to give a near perfect treat!!

Takes

Serves

Ingredients
 

  • 100 g Courgettes
  • 300 g Self-raising flour
  • 200 g coconut sugar or caster sugar
  • 250 ml Non-dairy milk
  • zest and juice of 2.5 lemons
  • 450 g vegan cream cheese
  • 150 g icing sugar

Instructions
 

  • Preheat the oven to 180C fan/200°C/gas 6. Line a muffin tray with paper cases.
  • Put the milk into a jug with the zest and juice of 2 lemons and 100ml of sunflower oil. Mix and allow the milk to curdle for a few minutes. Make a well in the centre of the dry ingredients and pour in the curdled milk. Bring together using a spatula until all the ingredients are combined.
  • Fold the grated courgette through the batter. Pour the batter into each muffin case, no more than three-quarters full. Bake in the oven for 20–25 minutes, rotating halfway through the cooking time.
  • Remove the cupcakes from the oven when they have risen and check that they are done by inserting a clean skewer into the centre – if the skewer comes out clean they are done, if not, put the cupcakes back into the oven for another 5 minutes or so. Allow to cool fully before icing.
  • For the icing, put the vegan cream cheese into a mixing bowl and use a whisk to break it up until smooth and creamy. Sieve in the icing sugar and juice of the remaining lemon half plus most of the zest. Whisk until smooth. Pop back into the fridge until you are ready to ice the cupcakes.
  • Simply frost each cupcake using a palette knife or a spatula. If you want pretty swirls, half fill a piping bag with a large star nozzle, or use a large freezer/sandwich bag and snip off about 1cm off one of the corners, and pipe a nice swirl on to each cupcake. Decorate with the rest of the lemon zest.
Print Recipe

The Happy Pear Podcast

Welcome to this week’s episode! You are in for a treat… we have done the work for you this week by taking some of the BEST bits from our community series and distilling them into one clear message!

Utopia is achievable! You better believe it!

Episode 80 – The cheapest way to live to 100?

This episode is packed with so much amazing information. It will leave you in deep thought – the good kind! 

Community has been the backbone of our lives and our business. We would not have succeeded without it. Investing in true friendships that nurture our souls, encourage us to be better versions of ourselves, and be true to ourselves has always been important to us. We would not be the people we are today or have succeeded in anyway without our community.

So we decide to dig deeper and invite guest speakers to our podcast who virtually specialise on the topic.

However, what we didn’t expect is how much we would learn. We were amazed by our guests who took us on a much deeper journey than we expected, from explorers who have emersed themselves in indigenous tribes, searched far and wide for the longest living and healthiest people, mother earth herself imparting her wisdom, trailblazers who have taken action and created their own localised community… to journalists and the importance of talking to strangers!

A fascinating subject we will forever be exploring. We hope you find this episode enlightening and with a yearning to learn more.

Enjoy!

Lots of Love,

Dave & Steve x

Available now from all good podcast providers:

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Checkout Vivobarefoot Footwear and avail of 20% discount when you enter the code HAPPYPEAR20  Genuinely the only shoes you will see Dave & Steve wearing!

Produced by Sean Cahill and Sara Fawsitt

Tasty Thai Noodles

Size: 400g

This yum noodle dish is packed with mixed veg in a Thai style coconut and lemongrass sauce. It’s medium hot as regards spice level and we absolutely love it. Jazz it up by adding in some stir-fried tofu or baked tempeh! Enjoy!

INGREDIENTS

Cooked Wholewheat Noodles (32%) [Water, Wholemeal Wheat Flour, Wheat Flour (Calcium Carbonate, Iron, Niacin, Thiamin), Rapeseed Oil, Acidity Regulators (Potassium Carbonate, Sodium Carbonate), Salt], Water, Broccoli (13%), Red Pepper (10%), Carrot (10%), Coconut Milk [Coconut Extract, Water], Onions, Bamboo Shoots, Tamari Soy Sauce [Water, Soybean, Salt, Spirit Vinegar], Corn Starch, Spring Onion, Lemongrass, Garlic Purée, Ginger Purée, Agave Syrup, Spices, Coconut Cream Flakes, Rapeseed Oil, Coriander, Salt, Lime Purée, Lime Leaf, Garlic Powder, Mustard

ALLERGEN INFORMATION

For allergens incl. Cereals containing Gluten, see ingredients highlighted.
May Also Contain Traces of Nuts.

NUTRITIONAL INFORMATION

Typicalper 100g
Energy383kJ / 92kcal
Fat4.1g
Of which Saturates1.7g
Carbohydrates9.8g
Of which Sugars1.6g
Fibre2.4g
Protein2.7g
Salt0.42g
This Pack Contains 1 Serving
Sun-dried Tomato Pesto

Size: 400g

This dish is a super tasty noodle dish with mixed veg in a Korean inspired soy and ginger sauce.  You’re going to love it – it contains 2 of your 5 a day and is lip-smacking good!

INGREDIENTS

Cooked Wholewheat Noodles (32%) [Water, Wholemeal Wheat Flour, Wheat Flour (Calcium Carbonate, Iron, Niacin, Thiamin), Rapeseed Oil, Acidity Regulators (Potassium Carbonate, Sodium Carbonate), Salt], Water, Carrot (13%), Green Beans (10%), Tamari Soy Sauce [Water, Soybeans, Salt, Spirit Vinegar], Red Pepper (5%), Yellow Pepper (5%), Onion, Agave Syrup, Spinach, Corn Starch, Sesame Oil, Spring Onion, Ginger Purée, White Wine Vinegar, Garlic Purée, Soybean Oil, Red Chilli, Barley Malt Extract

ALLERGEN INFORMATION

For allergens incl. Cereals containing Gluten, see ingredients highlighted.
May Also Contain Traces of Nuts and Mustard.

NUTRITIONAL INFORMATION

Typicalper 100g
Energy410kJ / 98kcal
Fat3.8g
Of which Saturates0.5g
Carbohydrates12g
Of which Sugars3.5g
Fibre2.2g
Protein2.8g
Salt1.0g
This Pack Contains 1 Serving

 

An image of Pumpkin pie

Easy Pumpkin pie by Elsie & Dave


Dave's daughter Elsie and him came up with this recipe one Saturday afternoon using pumpkins from our farm. It's a delicious and easy cake to make that requires no baking. It tastes like an elegant cheese cake with a rich sweet filling, a biscuity base and topped with some chocolate chards.

Takes 40 minutes

Serves 8

Ingredients
 

Base

  • 200 g Digestive biscuits
  • 80 g coconut oil
  • 1/2 tsp vanilla extract

Filling

  • 500 g pumpkin/squash (400g pumpkin puree)
  • 400 g vegan creamed cheese
  • 100 g coconut oil
  • 140 g maple syrup
  • 1 tsp vanilla extract
  • 1 tsp ground cinnamon
  • 2 tsp ground ginger
  • 1 pinch salt

Instructions
 

  • Preheat oven to 180C
  • Peel the pumpkin and remove the seeds. Slice the flesh of the pumpkin into small bite sized pieces. Add them to a baking tray and bake for 25 minutes until cooked through.
  • Add the biscuits to the food processor and blend until they reach a breadcrumb like consistency (approx 1 minute). Add the coconut oil and vanilla extract (if using) and blend until incorporated (approx 30 seconds).
  • Transfer the blended base ingredients to a lined spring form cake tin or spring form pie dish. A spatula is easiest to ensure you get everything out of the food processor. Using a spoon spread it around evenly. Use the back of the spoon to compact it till it becomes firm and compact.
  • Wipe out the food processor. Add the roasted pumpkin to the food processor along with all the rest of the filling ingredients and blend until nice and smooth.
  • Using a silicon spatula transfer the filling onto of the base. Spread out so smooth and even.
  • Place in the fridge to set for 30 minutes. 
Finely chop the dark chocolate into small

Nutrition

Calories: 508kcalCarbohydrates: 41gProtein: 6gFat: 40gSaturated Fat: 24gPolyunsaturated Fat: 2gMonounsaturated Fat: 2gSodium: 330mgPotassium: 303mgFiber: 5gSugar: 20gVitamin A: 5322IUVitamin C: 6mgCalcium: 87mgIron: 2mg
Keyword plant-based, vegan
Print Recipe

Here are some of our favourite treats to serve with this delicious dinner.

The Happy Pear Podcast

Checkout Vivobarefoot Footwear and avail of 20% discount when you enter the code HAPPYPEAR20

“Movement is a giant circle of a diagram, it’s any time you change the shape of your body or even the tissues within your body. Exercise is a specific type of movement… you do it to a mode, or a specific time frame… I am just trying to get people to think differently as we are so sedentary culturally that to exercise every day seems like a tone of movement… but we really require a tremendous amount more than just 1 hour a day and it really needs to be distributed better throughout the day.”

Why you might ask is this necessary?

Episode 79 – Katy Bowman

To be able to use our bodies in the future! To be physically fit enough to be able to do the tasks we do now in the future. “You have to water your garden so it continues to produce”, by continuously moving in different dynamic ways throughout the day “you nourish your tissues”.

This week we had the pleasure of speaking to bio-mechanist Katy Bowman, bestselling author, speaker, and a leader in the Movement movement. Katy is changing the way we move and think about our need for movement. 

“We have put “foot mittens” on at the early stages of trying to figure out balance and what terrain feels like underfoot, so our hips and knees have had to do more work, that they are not necessarily there to do, because the toes and other muscles of the feet aren’t able to participate in walking”

Katy’s eight books, include the groundbreaking Move Your DNA, have been translated into more than a dozen languages worldwide. Bowman teaches movement globally and speaks about sedentarism and human movement ecology to academic and scientific audiences. She has worked with companies like Patagonia, Nike, and Google as well as a wide range of non-profits and other communities, sharing her “move more, move more body parts, move more for what you need” message. Her movement education company, Nutritious Movement, is based in Washington State, where she lives with her family. 

We love Katy and her work, during this podcast we found ourselves shifting from seated to standing and even to squatting, her message is infectious and super important. We hope you get as much out of this episode as we did!

And to honour this week’s guest, Vivo have granted our listeners a 20% discount on their footwear! 25% of our muscles are from our ankles down, there are more nerve endings per square centimeter in the foot than any other part of the body, and yet we bind them and put a thick sole under them so they feel nothing.

Vivobarefoot footwear is part of the solution! Designed wide to provide natural stability, thin to enable you to feel more, and flexible to help you build your natural strength from the ground up. Studies show that foot strength increases by 60% in a matter of months just by walking around in them.

We have been wearing Vivo’s for the last 5 years since we first discovered the importance of foot strength and flexibility! We highly recommend Vivo’s and if you try them and don’t like them, they have a 100-day free trial so you can return them and get your money back!

Simply go to their website https://www.vivobarefoot.com/ and type in the discount code HAPPYPEAR20 to avail of your 20% discount!

Enjoy!

Lots of Love,

Dave & Steve x

Available now from all good podcast providers:

listen on spotify

To learn more about Katy and her work check out her website: https://www.nutritiousmovement.com/

Checkout Vivobarefoot Footwear and avail of 20% discount when you enter the code HAPPYPEAR20  

Genuinely the only shoes you will see Dave & Steve wearing!

Produced by Sean Cahill and Sara Fawsitt

The Happy Pear Podcast

This week’s guest needs no real introduction, we were delighted to have Australian supermodel, businesswoman, tv host, actress and our friend, Elle Macpherson on the podcast!

“I was pretty much paid to be whatever they wanted to be, and I was really good at it, but striving to be excellent in my job it distanced me from the capacity to get to know myself, dissociation of who I am and who I was supposed to be… as I have matured I have come to realise that the real joy in life is this authentic way of being which is – what I think what I feel what I do – being all aligned.”

Episode 78 – Elle Macpherson

Eleanor Nancy Macpherson, is possibly best known for her record-breaking front cover appearance on Sports Illustrated Swimsuit Issue in the 1980s, leading to her nickname “The Body”. Having carved out a modeling, TV, and acting career, Elle is now also at the forefront of the wellbeing industry with her natural health brand, Welleco.

Elle came to stay with us for a couple of days, being a fellow vegan and lover dips in the sea, chats, walks and movement, needless to say we had a wonderful time.

An excellent conversationalist we were fascinated listening to all her stories and nuggets of wisdom. Now nearly 60 it is safe to say she has lived many lives! From substance abuse, divorces, too discovering her true self. She is an inspiring, intelligent, charming and insightful person – this is a great episode that will make you reflect and hopefully get you motivated!

Enjoy!

Lots of Love,

Dave & Steve x

Available now from all good podcast providers:

listen on spotify

To learn more about Elle and her work visit: https://welleco.eu/

Our new book, The Veg Box is our now! 10 vegetables, 10 ways using only 10 ingredients or less. Plant-based healthy eating made super simple, less waste, better for you and the planet!

Produced by Sara Fawsitt and Sean Cahill

An image of Summer Veg Tagine

Sumer Veg Tagine – cooked on an open flame


A few weeks ago we visited our friend and someone who has been a hero of ours for many years the wonderful Charles Dowding a world expert on no dig gardening. We got the pleasure of spending time with him and we cooked a dinner together with veg from his garden – some of the best veg we’ve ever eaten! This summer veg tagine is magnificent and some lovely to cook outside in the garden! Check Charles out and hope you enjoy!

Takes 50 minutes

Serves 3

Ingredients
 

  • 2 tbsp oil
  • 2 onions
  • 3 cloves garlic
  • 1 carrot
  • 1 cauliflower
  • 1 fennel bulb
  • 350 g baby potatoes
  • 1 tsp smoked paprika
  • 1 tbsp Ground cumin
  • 1 tbsp Ground coriander
  • 1 tsp Chilli powder
  • 1 tin of chickpeas 400g drained and rinsed – 250g drained
  • 1 tbsp apple cider vinegar
  • 4 cherry tomatoes or more
  • A few sprigs of basil or herb of choice
  • 50 g of dried apricots chopped finely
  • 50 g of fresh rainbow chard or spinach
  • 50 g of fresh garden peas or sugar snaps
  • To serve
  • Drizzle of olive oil
  • 4 tbsp of Gomasio or toasted sesame seeds

Instructions
 

  • his dish works great cooked in the garden to celebrate the summer veg!
  • Get a large sauce pan with a lid. Peel and finely dice the onions and garlic.
  • Heat the saucepan on high heat and add 1 tbsp of oil. Add the onions and garlic and cook for 4-5 mins with the lid on stirring regularly.
  • Finely dice the carrot and add to the sauce pan with a pinch of salt and 2 tbsp of water, put the lid on and stir occasionally for 3-4 mins.
  • Chop the cauliflower into florets, ensuring to use the leaves. Discard the large woody leaves and slice the smaller leaves in half. Add these to the pan. Chop the stalk of the cauliflower into small bitesized pieces so it cooked evenly.
  • Add the cauliflower florets, stalk to the pan along with a pinch of salt. If the veg starts to stick or brown add 3 tbsp of water and deglaze the pan by loosening any browning and incorporate.
  • Put the lid on and cook for 3-4 mins.
  • Finely slice the fennel into thin long strips and add to the pan along with a pinch of salt and put the lid on a cook for another 3-4 mins.
  • Slice the new potatoes into quarters and add to the pan with a pinch of salt and cover so almost submerged with water. Add the smoked paprika, ground cumin, ground coriander, chilli powder. Drain and rinse the chickpeas and add to the pan along with the vinegar and mix well. Taste the sauce and add more salt and pepper if needed.
  • Put the lid on and leave to cook for 10 mins stirring occasionally.
  • Slice the cherry tomatoes, apricots and rip up the basil and add to the pan.
  • Roughly chop the chard and finely slice the stalks so that they are small and will cook quickly and evenly and add to the pan.
  • Cook until the potatoes are soft.
  • Taste and adjust the seasoning by adding more salt or pepper to your liking.
  • Once the potatoes are soft and the dish tastes balanced serve with a drizzle of olive oil and a sprinkle of gomasio or toasted sesame seeds.
  • Enjoy and do check Charles out he’s such an inspiring human!

Nutrition

Calories: 426kcalCarbohydrates: 65gProtein: 13gFat: 17gSaturated Fat: 2gPolyunsaturated Fat: 6gMonounsaturated Fat: 9gTrans Fat: 0.04gSodium: 180mgPotassium: 2058mgFiber: 16gSugar: 23gVitamin A: 5916IUVitamin C: 150mgCalcium: 286mgIron: 7mg

Video

Print Recipe

 

Here are some of our favourite treats to serve with this delicious dinner.

The Happy Pear Podcast

“Psychologically safe teams are where everybody feels okay to speak up… sometimes the greatest ideas will come from the quietest voices.”

This week we had the pleasure to sit with our friend, confident and one of Europes leading minds in resilience, leadership, business strategy, psychological safety, and practical neuroscience – Justin Caffrey!

Episode 77 – Justin Caffrey

“In a negotiation, everyone wants to win… most people struggle when it’s quiet, when there’s a void someone will fill it… so if you are able to meditate, slow down and go in calm… you create this void and the other person filling the void will usually impart information that results in you winning the negotiation…”

Justin has taught and coached global talent for over twenty-five years, building and selling million-dollar businesses. His popular YouTube channel has had over 1 million views teaching his techniques.

Holding a Master’s in Psychological Interventions using Neuroscience and Mindfulness from University College Dublin. Justin is also trained as a Psychotherapeutic Coach, an Accredited Wellness coach from the Mayo Institute and a Certified Investment Fund Director. Not to mention he is one of only a handful of Westerners to complete the grueling Masters Training with the Yamabushi in the remote mountains of Shonai in Japan!

In 2010, at the peak of his career as a dynamic CEO having founded multiple investment firms, Justin’s son Joshua died – just before his first birthday. Business carried on as normal until 2014, when Justin had what turned out to be a panic attack in the middle of a crucial meeting. He had failed to grieve his son’s death. 

In the year that followed his life and health started to unravel. The cause was not Joshua’s death, but the trigger. The CEO had lacked the psychological safety to speak about his emotions and vulnerabilities, no matter the situation.

It would be 2016 before Justin started talking about his vulnerabilities publicly. Fearing it would be a career-ending moment, Justin spoke about the psychological vulnerability he encountered after his son’s death and the constant barrage of negative self-talk. Awaiting judgment, he received only praise and gratitude. Colleagues, clients, and strangers all found something within his words.

Justin is a skilled storyteller narrating his professional and personal journey in a way that everyone from boardroom to kitchen tables can relate to . We all have difficult events in life, he shares how losing his son at the peak of his city career, was ultimately a blessing, and how we can all turn around any challenges we face in life. 

Despite the tragedy of his son’s death, this episode will leave you feeling hopeful, broaden your awareness of what it truly means to feel safe in your personal and work enviroment, and of course for any founders, leaders and CEO’s out there, how to get the best out of your employees!

Enjoy!

Lots of Love,

Dave & Steve x

Available now from all good podcast providers:

listen on spotify

To find out more about Justin and his work visit his site: https://www.justincaffrey.com/

Our new book, The Veg Box is our now! 10 vegetables, 10 ways using only 10 ingredients or less. Plant-based healthy eating made super simple, less waste, better for you and the planet!

Produced by Sara Fawsitt and Sean Cahill

The Happy Pear Podcast

Dr. Will Bulsiewicz (or “Dr. B”) is an award-winning gastroenterologist, internationally recognised gut health expert and the New York Times-bestselling author of Fiber Fueled and The Fiber Fueled Cookbook.

Episode 76 – Dr Will Bulsiewicz

“The factor that most people are missing and that the food system is not going to give us, is to eat a wider variety of plants… studies have proven that the people with the healthiest guts were eating at least 30 varieties of plants a week… so stop counting macros, stop counting calories, stop counting grams of fibre and start counting plants!”

Dr B sits on the Scientific Advisory Board and is US Medical Director of ZOE, has authored more than twenty articles published in peer-reviewed scientific journals, has given more than forty presentations at national meetings, presented to Congress and the USDA, and has taught over 10,000 students how to heal and optimise their gut health.

Needless to say, when it comes to gut health, he knows what he is talking about!

We go deep into the effects the gut has on our moods, our emotional health, and our physical wellbeing, from the micro to the macro!

You’ll come out of it with a whole new perspective on how to approach your health.

Enjoy!

Lots of Love,

Dave & Steve x

Available now from all good podcast providers:

listen on spotify

To find out more about Dr B and his work check out his Instagram @theguthealthmd and his website theplantfedgut.com

Our new book, The Veg Box is our now! 10 vegetables, 10 ways using only 10 ingredients or less. Plant-based healthy eating made super simple, less waste, better for you and the planet!

Produced by Sara Fawsitt and Sean Cahill

An image of Baked Stuffed Chard Parcels in a Sweet Tomato Sauce

Stuffed Chard & sweet tomato bake


Dave’s mother in law, Rose, came up with this recipe. It is really tasty. Chard leaves are super healthy and great to include in your diet. Here we stuff the chard leaves with a savory potato and red bean filling topped with a sweet tomato sauce and baked in the oven.

Takes 55 minutes

Serves 5

Ingredients
 

  • Ingredients:
  • 6 chard leaves alternatively replace with cabbage leaves
  • 2 large potatoes
  • 1 onion
  • 2 garlic cloves
  • 1 carrot
  • 1 courgette
  • 1 400g tin of kidney beans or other tinned cooked beans
  • ½ tsp cumin powder
  • 1.2 tsp ginger powder
  • ½ tsp olive oil
  • Sauce
  • 1 tbsp tamari
  • 680 g passata tomato sauce
  • 1 tbsp balsamic vinegar
  • ½ tsp garlic powder
  • ½ tsp cumin powder
  • salt & black pepper to taste
  • Breadcrumb topping
  • handful breadcrumbs approx 40g
  • 1 tbsp olive oil
  • 4 Thyme leaves

Instructions
 

  • Instructions:
  • preheat the oven to 180C or gas mark 4
  • Peel and finely chop the onion and garlic. Grate the carrot and courgette. Slice the stalk of the chard down so the stalk and leaf are level. Finely chop the stalks. Drain and rinse the kidney beans.
  • Put a small pot of water on to boil, once boiling add the potatoes and boil for 8-10 minutes. Leave to cool and then grate them.
  • Add a couple of liters of water to a large pan (enough water to blanch the chard in) and bring to the boil. Add a pinch of salt and the chard leaves. Blanch the Chard leaves for 1-2 minutes. Rinse in cold water, pat the leaves dry and set aside.
  • To make the filling:
    Put a non stick wide bottom pan on a high heat and add the olive oil. Once hot, add the onions and garlic and cook for 4 minutes, stirring regularly. Remove from the pan and set aside. In the same pan add the carrots, chard stalks and courgette and cook until soft, which will take approx 5 minutes. Add the grated potatoes, 1 tsp of salt and ½ tsp of black pepper and stir well, cooking for about 5 minutes. Add the kidney beans along with 1 tablespoon of tamari, ½ cumin, mix well and cook for a further 2 minutes. Add a little water if it is getting too dry.
  • Lay the blanched Chard leaves on a flat clean surface and spoon the mixture into the middle of each leaf. Fold from the sides and roll from the stalk end and form into a parcel. You can, if necessary, add a cocktail stick to hold the parcel together. Place into an over-proofed dish.
  • Repeat with the remaining leaves until the filling and leaves are all used up and the ovenproof dish is full of chard parcels.
  • SAUCE: Pour the jar of tomato passata  into a jug or large bowl and add the remaining sauce ingredients.
  • Remove the thyme leaves from the stalk and mix the leaves together with the  bread crumbs and oil and sprinkle over the bake.
  • Bake in a preheated oven for 30 to 35 minutes until piping hot.
  • TIP: You can use 50g chopped walnuts, 50g mushrooms, 120g cooked rice or quinoa.

Nutrition

Calories: 258kcalCarbohydrates: 49gProtein: 10gFat: 4gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gSodium: 386mgPotassium: 1604mgFiber: 11gSugar: 14gVitamin A: 6379IUVitamin C: 60mgCalcium: 116mgIron: 6mg
Keyword bake
Print Recipe

 

Here are some of our favourite treats to serve with this delicious dinner.

The Happy Pear Podcast

“How many people – youngsters going in to do exams, people going to do a public talk…- respond to these stressful situation with hyperventilation, respond with fast, harder breathing, with mouth breathing and with irregular breathing… what is that telling the brain? That it is under threat!”

Episode 75 – Patrick McKeown

You could say our breathwork journey started 20 years ago when we began yoga, however, we only really began to understand the vast and sheer importance of it in the last few years.

When we first discover Patrick Mckeown and his work we knew we had to get him on the podcast! This episode is our second attempt at recording with Patrick, our unfortunately ended in technical issues… or was it unfortunate? What was originally planned to be a remote recording resulted in Patrick driving down to us, spending the afternoon with us, having lunch and recording in person. Thank you technology for not always working!

Patrick McKeown is one of the world’s leading experts on breathing and sleep. Over the last 20 years, he has coached thousands of people to breathe better, to improve their health, mental focus, and sports performance. He has authored bestselling books including Asthma Free Naturally, Close Your Mouth, The Oxygen Advantage and The Breathing Cure, and his research is published in journals including the Journal of Clinical Medicine. He is a fellow of the Royal Society of Biology in the UK for his contribution to the fields of breathing and sleep medicine.

Patrick is the founder of Buteyko Clinic International, the largest Buteyko Breathing Clinic in the world. In 2014, he created his own science-backed breathwork training program, Oxygen Advantage®, which continues to develop in line with his clinical experience as a breathing coach, and with the latest scientific research. He has trained thousands of breathing instructors in both methods.

We could have spoken for hours. Patrick’s knowledge on breath is (pardon the pun)“breathtaking”! From his back story of overcoming asthma to his extensive knowledge on how breathing affects your anatomy, how you sleep, anxiety, stress, your health and so much more…

Patrick has also kindly offered 50% off for anyone who uses the promo code HAPPYPEAR50 on either of his books: Atomic Focus or The Breathing Cure

A great episode! We hope you enjoy it as much as we did.

Lots of Love,

Dave & Steve x

Available now from all good podcast providers:

listen on spotify

To find out more about Patrick and his work check out: https://buteykoclinic.com and www.oxygenadvantage.com

Our new book, The Veg Box is our now! 10 vegetables, 10 ways using only 10 ingredients or less. Plant-based healthy eating made super simple, less waste, better for you and the planet!

Produced by Sara Fawsitt and Sean Cahill

An image of Peanut and ginger Pad Thai

Peanut and sweet ginger pad thai


This is such a tasty delicious meal that only takes 15 mins to make, use rice noodles for a GF version

Takes 10 minutes

Serves 4

Ingredients
 

  • Ingredients:
  • 300 g Wholewheat or brown rice noodles 4 nests
  • 1/2 thumb-sized piece of ginger 15g
  • 1 red chilli medium heat
  • 1 bunch of scallions/ spring onions
  • 1 carrot
  • 150 g oyster mushrooms or mushroom of choice
  • 1 head of pak choi/100g baby spinach
  • 1.5 tbsp oil
  • For the dressing:
  • 250 ml coconut milk
  • 2 tbsp peanut butter
  • juice of 2 limes
  • 4 tbsp tamari
  • 1 tbsp maple syrup
  • To garnish:
  • a small bunch of fresh coriander/basil 10g
  • 3 tbsp salted roasted peanuts
  • pickled ginger
  • wedges of lime

Instructions
 

  • Instructions:
  • Put the noodles in a pot of boiling water and cook as per instructions on the back of the packet (usually takes 4-5 minutes). Remove from heat, drain and rinse with cold water in a colander over the sink.
  • It’s best to prep all the veg first, as this is a fast cooking dish cooked on a high heat in about 5 minutes. Peel and finely chop the ginger. Remove the end off the chilli and finely slice (leave the seeds in only if you like it hot). Finely slice the scallions / spring onions, remove any limp outer leaves and finely chop the green parts. Grate the carrot. Finely chop the mushrooms. Remove the nub at the end of the pak choi and finely chop.
  • Put 1.5 tablespoons of oil into a non-stick large-bottomed pan (ideally a wok) on a high heat. Once the pan is hot, add the ginger and chilli, and cook for 1 minute, stirring regularly.
  • Add the mushrooms, scallions and the grated carrot with 1 tsp salt .Cook for further  5 minutes, stirring as it cooks.
  • In a cup, mix together the dressing ingredients, using a fork (do not worry if it stays a bit lumpy and the coconut milk does not break up completely, it will do once it’s added to the pan).
  • Add the dressing in to the pan and stir through thoroughly, so that it coats all the veg well. Cook for another 5 minutes.
  • Next, add the cooked noodles and the chopped pak choi and cook for another few minutes.
  • Remove from the heat. Roughly chop the fresh coriander or basil and use them as garnish for each serving together with sprinkles of roasted peanuts.
  • It’s nice served with some pickled ginger and a wedge of lime on each serving.

Nutrition

Calories: 625kcalCarbohydrates: 88gProtein: 13gFat: 27gSaturated Fat: 13gPolyunsaturated Fat: 4gMonounsaturated Fat: 8gTrans Fat: 0.02gSodium: 366mgPotassium: 1107mgFiber: 6gSugar: 14gVitamin A: 12072IUVitamin C: 114mgCalcium: 283mgIron: 5mg
Print Recipe

If dont like mushrooms in this peanut and sweet pad thai, just substitute with your favourite fast cooking veg such as peppers, courgettes or fine beans. Alternative to coconut milk are to make a cashew cream or to replace with low fat coconut milk or simply veg stock for a lower fat version.

 

Here are some of our favourite treats to serve with this Peanut and sweet ginger Pad Thai
(these are not low in fat!)

The Happy Pear Podcast

Would you eat veg with soil on it? But what if it was potentially healthier for you and the planet?

According to the UN’s FAO, over 90% of the Earth’s soil could be degraded by 2050. There are several reasons but “conventional farming” that uses chemicals (e.g. pesticides), machinery and other modern techniques are potentially adding to the problem.

So what’s the solution? Is organic farming (using no pesticides) enough?

Episode 74 – Charles Dowding

Charles Dowding, this week’s podcast guest, is an unsung hero of progressive farming. An author, YouTuber and NO DIG pioneer, Charles started his experimentation with NO DIG back in 1982 and the results were amazing. From the wonderful harvest and reduction in weeds; to the improvement in retention of health within the food he grew, Charles realised he had hit on something special!

Since then Charles has been sharing his findings about the benefits of NO DIG and the movement is catching on! 

Within our own 4-acre farm we also practice the method of NO DIG: we are new to farming in this capacity and so far we are getting so much joy from it.

“Through my experience, I’ve become more and more aware of how soil works, through not working it! I’ve increased my understanding of biodiversity and the need to keep carbon in the soil. Digging, and any form of soil exposure, releases CO2 into the atmosphere. No dig keeps carbon locked in the soil, and carbon in many forms is the building block of soil structure and food.”

We absolutely loved this episode. We hope you dig it, too!

Lots of Love,

Dave & Steve x

Available now from all good podcast providers:

listen on spotify

To find out more about Charles and the NO DIG movement visit his site: https://charlesdowding.co.uk/

Our new book, The Veg Box is our now! 10 vegetables, 10 ways using only 10 ingredients or less. Plant-based healthy eating made super simple, less waste, better for you and the planet!

Produced by Sara Fawsitt and Sean Cahill

An image of Easy Mushroom Steak Sandwich

Easy mushroom steak sandwich


A super tasty crowd pleasing treat of a sandwich, here we compress mushrooms to release their “steak-like” texture – this easy mushroom steak sandwich is so easy to make and incredible tasty!

Takes 15 minutes

Serves 2

Ingredients
 

  • 1 large baguette or bread roll
  • 2 medium onions
  • 2 tbsp oil
  • 1 tbsp balsamic vinegar
  • 3 tbsp maple syrup
  • 200 g oyster mushrooms or mushrooms of choice
  • 2 tbsp tamari/ soy sauce
  • 1 tsp garlic powder
  • 2 large tomato
  • A few leaves of lettuce
  • 3 tbsp vegan mayo

Instructions
 

  • Peel and slice the onions
  • Heat a non stick pan on high heat
  • Add 1 tbsp of oil and once hot add the sliced onions, fry until they start to brown stirring regularly, this should take about 5 mins, as they start to shrivel and go golden add in the balsamic vinegar and 1.5 tbsp of maple syrup. Remove the pan from the heat and mix well. Set the onions aside and leave to cool.
  • Rip up the mushrooms in long strips. Put the non stick pan back on high heat and once hot add 1 tbsp of oil and the mushrooms. Take another pan that fits inside this pan and put some baking parchment to cover the bottom of this pan and compress the pan down so that the mushrooms are being forced to evaporate more moisture and are forced to brown and grill more. Once they start to brown on once side turn them and repeat on the other side. Once they are brown all over, turn off the heat and mix the 2 tbsp of tamari, 1.5 tbsp of maple syrup and the garlic powder and add to the pan mixing well while still hot ensuring that each mushroom is well coated. Leave them to cool
  • To bring together, slice the baguette lengthwise and add a generous dallop of vegan mayonnaise on each side, add a nice coating of caramelised onions to one side, next some sliced tomato, some lettuce and finish with a generous serving of the mushrooms. Repeat with the other sandwich. Enjoy!

Nutrition

Calories: 785kcalCarbohydrates: 106gProtein: 20gFat: 32gSaturated Fat: 3gPolyunsaturated Fat: 6gMonounsaturated Fat: 10gTrans Fat: 1gSodium: 1932mgPotassium: 1160mgFiber: 9gSugar: 34gVitamin A: 1075IUVitamin C: 25mgCalcium: 211mgIron: 7mg
Print Recipe

If you cant get oyster mushrooms use what ever mushrooms you have and this technique will really help increase the grizzly texture of your mushrooms. If you can get hold of wholemeal bread it will be healthier for you.

 

Here are some of our favourite treats to serve with this Easy mushroom Steak sandwich
(these are not low in fat!)

The Happy Pear Podcast

Alzheimer’s is the most common form of dementia, by 70%, and is the number one most costly disease – “It’s not because it’s happening more often it’s because of bad lifestyle and medications that prolong life but don’t get rid of pathological processes that cause dementia so you have a whole lot of people living with this devastating disease.”

Episode 73 – Dr’s Ayesha & Dean Sherzai

This week we speak to THE ultimate brain-powered couple! Neuroscientists Dr Dean and Ayesha Sherzai are a phenomenal pair, aside from the impressive list of credentials after both of their names, they have dedicated their lives to behavioural change models and brain health initiatives.

Co-director of the Alzheimer’s Prevention Program at Loma Linda University, Dr Dean completed two fellowships at the National Institutes of Health, and UC San Diego. He also has 2 masters degrees in clinical research and epidemiology, an executive leadership degree from Harvard Business School, and a PhD in Healthcare Leadership.

And just when you thought that was already enough achievements for one person, in 2002, Dr Dean was asked by the World Bank to help lead their health delivery project in Afghanistan. While there, he was asked by President Karzai to become the Deputy Minister of Health and focused on bringing together all the stakeholders around the vision of rapid delivery of the basic package of health services and women’s empowerment. This process was deemed by LANCET as the most successful plan in any post-conflict county. This plan also helped empower more than 20,000 Afghan women by making them the only source of health care in the most remote of communities. In 2013, he helped create the Afghan Health Initiative in order to empower the Afghan diaspora with their own health. Currently, along with his wife Dr. Ayesha, they are leading the largest community-based brain health initiative in the world through their online work in Brain Health Revolution.

Dr. Ayesha, is also a neurologist and co-director of the Alzheimer’s Prevention Program at Loma Linda University, where she leads the Lifestyle Program for the Prevention of Neurological Diseases. Is also a trained plant-based culinary artist.

She holds a master’s in advanced sciences from UCSD. Subsequent to completing her residency Dr. Ayesha completed a fellowship in vascular neurology from Columbia University, and is currently enrolled to finish a PhD in women’s leadership.

We think it’s safe to say that when it comes to brains, these pair know what they are talking about!

“There are good stresses and bad stresses. Bad stress is when you are involved in activities that are not driven by your purposes… you don’t have a runway that is yours. Whereas good stress is based around activities that do drive your purpose… our brains are made to be active, it craves to be pushed and challenged around it’s purpose…”

In this episode, we discuss lifestyle choices, nutrition, purpose, Alzheimers, dementia, food that fuel your brain, activities that fuel your brain, and the data to support it.

It truly is an amazing episode we hope you enjoyed it as much as we did!

Lots of Love,

Dave & Steve x

Available now from all good podcast providers:

listen on spotify

To learn more about Dr’s Sherzai check out their website: https://teamsherzai.com/

And their latest book: The 30 Day Alzheimer’s Solutions

Our new book, The Veg Box is our now! 10 vegetables, 10 ways using only 10 ingredients or less. Plant-based healthy eating made super simple, less waste, better for you and the planet!

Produced by Sara Fawsitt and Sean Cahill

The Secret Onion Chapter

It’s the one vegetable that makes you cry when you cut it! In this secret chapter, we’ll show how to make a hearty rich onion bourguignon, an onion tartlet, some delicious Indian style onion bhaji burgers, some delicious onion breads and more.

Click the “Get Secret Chapter” button below.

*Note: your information is not used for any purpose unless you sign up for offers and updates from The Happy Pear.

The Happy Pear Podcast

40% of men suffer from erectile disfunction in their 40’s, 50% in their 50’s, 60% in their 60’s… it’s an easy stat to remember! A lot of this is due to age-related changes however “some of this we can control and put on the breaks…” 

Episode 72 – Dr Aaron Spitz

This week’s episode is for anyone with a penis, any friends of penises, and any lovers of penises! An area that is not talked about enough, and yet viagra had some of the fastest uptake and sales growth of any medication, ever, after its launch in 1998.

We were delighted to speak with Aaron Spitz, M.D a board-certified urologist and a leading expert in male sexual health and fertility. Who has been featured worldwide on numerous tv shows, published many articles on the subject and now is the author of the book called The Penis Book: A Doctor’s Complete Guide to the Penis: From Size to Function and Everything in Between

Just like the canary in the coal mine, ED can be the first sign of something much more major going on in your body. “If a man starts noticing he is getting weak erections or having difficulty keeping erections that most likely means the little arteries in his penis are starting to get clogged up, which means all the arteries in his body are getting clogged up, it’s just the arteries in his penis are much smaller so he is not feeling it everywhere else…yet!”

Dr Aaron has helped countless men overcome these challenges, including erectile dysfunction, low testosterone, Peyronie’s Disease, and low sperm count. He is a nationally recognised leader in microsurgical vasectomy reversal. Dr. Spitz is able to demystify these complex and emotional conditions for his patients as well as for the public at large. Dr. Spitz served as Assistant Clinical Professor of Urology, UC Irvine for 10 years, where he oversaw their training for male sexual health and infertility. 

Dr. Spitz is a national leader in health policy for urologists across the nation. He serves as the lead delegate representing all of America’s urologists to the American Medical Association (AMA). He also is in charge of pioneering the use of telemedicine for America’s urologists. He frequently meets with state and national legislators about topics of critical concern to doctors and patients alike.

As two penis owners naturally we found this a fascinating conversation. However, as Dr Aaron says, this is something that affects everyone, whether it be directly or through association. The more we understand, the more knowledge we have the more we can prevent premature ED and potentially much more serious and life-threatening illnesses.

To find out more about Dr Aaran and his work check out his website www.aaronspitz.com and his book The Penis Book: A Doctor’s Complete Guide to the Penis: From Size to Function and Everything in Between

Enjoy!

Lots of Love,

Dave & Steve x

Available now from all good podcast providers:

listen on spotify

Pre-order our new book now, The Veg Box! 10 vegetables, 10 ways using only 10 ingredients or less. Plant-based healthy eating made super simple, less waste, better for you and the planet!

Produced by Sara Fawsitt and Sean Cahill

The Happy Pear Podcast

Ever heard the expression “use it or lose it”? This week we speak to Dr James Timmons, an Exercise Specialist who aims to live to 100 independent and strong!

Episode 71 – Dr James Timmons

We are living longer, “old school thinking was that as you age you slow down, we now know that as you age you should be doing more… There needs to be a shift in the thought process from the government – we need to keep people active longer…”

With 10 years of Strength and Conditioning experience working with clinical populations, Dr James received his BSc in Sport and Exercise Science from the University College Dublin in 2012, MSc in Strength and Conditioning from the University of Edinburgh in 2013, and PhD from University College Dublin in 2018.

His doctoral studies focused on exercise training and dietary strategies to support improvements in body composition and physical function in older adults. While carrying out his PhD, he also worked as an exercise specialist in Medfit Proactive Healthcare where his focus was on improving muscle mass, strength and function in adults over the age of 65. 

The owner and founder of www.youagewell.com, James’ mantra is to “match health span to lifespan” with s primary focus on improving movement patterns and quality of life of adults over 50.

James takes us through the many ways in which we can prevent, delay and improve muscle atrophy, osteoporosis, increase muscle mass and stay mobile with practical tips and the data to back it.

We hope that James’ insights motivate you to use and celebrate your body as much as it motivated us!

Enjoy!

Lots of Love,

Dave & Steve x

Available now from all good podcast providers:

listen on spotify

Pre-order our new book now, The Veg Box! 10 vegetables, 10 ways using only 10 ingredients or less. Plant-based healthy eating made super simple, less waste, better for you and the planet!

Produced by Sara Fawsitt and Sean Cahill

The Happy Pear Podcast

Have you ever considered what effect lack of sleep can have on things other than your mood? 

Did you know that…

Sleep acts like a filter system for your memory?

Sleep helps you forget unnecessary information to make room for important information?

Children only grow in the first few hours of sleep?

Your ability to gain more muscle is affected by the quality of your sleep?

This week we speak to Dr Oliver Bernath, the ultimate sleep specialist!

Episode 70 – Dr Oliver Bernath

We have been aware of the importance of sleep for years, making sure that we go to bed and get up at the same time everyday (or as often as we can!) 

However, when we met Dr Oliver at a conference in London last month, we were blown away by his knowledge and how little we really knew!

Dr Bernath specialties cover: Sleep Disordered Breathing (Snoring, Sleep Apnoea) Insomnia, Sleep Rhythm disorders Parasomnias (e.g. Nightmares, Sleepwalking, REM-Sleep Behaviour Disorder), Restless Legs Syndrome and Periodic Limb Movements in Sleep, Narcolepsy and Central Hypersomnias, Sleep Optimisation and Performance.

After completing his Medical Doctorate thesis in muscle electrophysiology, Dr Bernath trained as a neurologist at the University of Chicago and completed fellowships at the University of California San Francisco in clinical neurophysiology.  He trained in Sleep Medicine in Chicago with Prof Rechtschaffen and then at the world’s first Sleep Disorders Clinic at Stanford University with Prof Dement and Prof Guilleminault. He led the Northern California Sleep Disorders Center at Kaiser Permanente in San Francisco and now sees patients at the NHS Sleep Clinic in London.

During this chat, we touch on how complex sleep quality really is, how we are not all the same and how to apply certain techniques in order to ensure you are getting the right sleep for yourself!

We hope you enjoy this and sleep well tonight!

Enjoy!

Lots of Love,

Dave & Steve x

Available now from all good podcast providers:

listen on spotify

This May 30th join us on The Happy Shape Challenge! One month, where we all begin together, guided by Dave, Steve, Dr Sue and Rosie through constant live Q&A’s. Come join us and find out more on how you can feel healthier and happier while maintaining your happy shape! Follow this link for more information: thehappypear.ie/happyshape

Pre-order our new book The Veg Box Now!

Produced by Sara Fawsitt and Sean Cahill

An image of Creamy mushroom Stroganoff linguine

Creamy mushroom Stroganoff linguine


This is so incredibly tasty and a total crowd pleaser – we adore this recipe! We use a lot of the traditional ingredients in a stroganoff sauce to build lots of flavour in our vegan take, like white wine, onions ,coconut cream and mustard.

Takes 25 minutes

Serves 4

Ingredients
 

  • 300 g Mushrooms – Chestnut
  • 1 large Red onion – approx 150g
  • 3 cloves Garlic
  • 60 ml White wine
  • 1 tbsp Tamari
  • 10 g all purpose Flour or cornstarch – 2 tbsp
  • 1 tsp fresh chopped thyme or ½ tsp dried thyme
  • Small bunch flat leaf parsley
  • ½ tsp Paprika
  • 1 x 400g tin Coconut milk – top layer
  • 1 tsp mild Mustard
  • 200 ml Veg stock
  • 1 tbsp Nutritional yeast
  • 250 g Pasta of choice – we like to use linguine

Instructions
 

  • Peel and slice the onions into half moons, slice the mushrooms thinly, peel and finely chop the garlic, pick and chop thyme, pick and chop the parsley
  • Cook the mushrooms and onions in 1 tbsp oil in a large pan on high heat, 5 – 7 minutes until onions are soft and mushrooms are reduced and nicely browned, reduce heat to medium, add garlic and thyme and ½ tsp of salt, stir and cook for 1-2 minutes.
  • Increase heat, Add white wine and allow to evaporate and the alcohol to cook off, around 2-3 minutes.
  • In a large pot of salted water cook the pasta, according to instructions
  • Mix the stock and tamari, add the flour or cornstarch to the stock and whisk smooth. Add to the pan, bring to a simmer, cook for 2-3 minutes stirring until the sauce thickens. Add the coconut milk cream, paprika, nutritional yeast and mustard. Continue to simmer to thicken the sauce.
  • Drain the pasta and add to the pan, coating well in the sauce and mushrooms. Add a generous amount of parsley and freshly ground pepper to taste. Taste and adjust the seasoning to your liking
  • Divide into bowls and serve with crunchy garlic bread and your favourite salad.

Nutrition

Calories: 501kcalCarbohydrates: 61gProtein: 14gFat: 23gSaturated Fat: 19gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gSodium: 236mgPotassium: 727mgFiber: 4gSugar: 6gVitamin A: 152IUVitamin C: 7mgCalcium: 51mgIron: 5mg

Video

Print Recipe

If you are looking for support to reach your happy shape check out of happy shape course with a weight loss doctor and a dietician link to learn more here

 

Here are some of our favourite treats to serve with this Creamy mushroom Stroganoff linguine
(these are not low in fat!)

The Happy Pear Podcast

What are the characteristics of a great leader? Are you born with it, or can it be taught? 

From the moment she entered the studio filling the space with warmth; to the leadership roundtable she facilitated at the end, Joanne oozed passion for people and creating a nation of leaders “of good character”.

Episode 69 – Joanne Hession

Today, Joanne is dedicated to her social enterprise LIFT, which strives to create positive change in Ireland through values-based leadership. With over 30,000 people doing LIFT roundtables since inception 4 years ago, LIFT is the most inclusive positive leadership initiative ever seen in Ireland.

Starting as an entrepreneur at the age of 27, Joanne founded two businesses of her own: The Entrepreneurs Academy and QED The Accreditation Experts. 

What else? From speaking at TEDx and authoring the best-selling “Don’t Get A Job Build A Business”, to spending being elected a Council member of the Dublin Chamber, Joanne has also lived a rich professional life away.

We are very grateful for the wisdom, lessons and kindness Joanne gifted us and believe that anyone striving to be a better leader will benefit from this conversation!

A great episode! Enjoy!

Enjoy!

Lots of Love,

Dave & Steve x

Available now from all good podcast providers:

listen on spotify

This May 30th join us on The Happy Shape Challenge! One month, where we all begin together, guided by Dave, Steve, Dr Sue and Rosie through constant live Q&A’s. Come join us and find out more on how you can feel healthier and happier while maintaining your happy shape! Follow this link for more information: thehappypear.ie/happyshape

Pre-order our new book The Veg Box Now!

Produced by Sara Fawsitt and Sean Cahill

An image of Easy poke bowl

Easy poke bowl for weight loss in 5 mins


This is a wonderful dish packed full of flavour, low in fat and super easy to make, its ideal for anyone wanting to stay in shape

Takes

Serves

Ingredients
 

  • 250 g Precooked brown rice
  • 100 g Sauerkraut
  • 300 g Tempeh
  • 6 tbsp sweet chilli sauce
  • 2 tbsp tamari
  • ½ thumb sized piece of ginger
  • 1 clove garlic
  • Red onion
  • 50 ml rice vinegar
  • ½ a Cucumber
  • Coriander
  • 5 cherry tomatoes
  • 1 tin of kidney beans 400g
  • ½ cucumber

Instructions
 

  • First step let’s pickled the red onion, peel and slice the red onion into thin strips. Add a mug along with the rice vinegar and fill with water until the onion is submerged. Leave to pickled while you make the rest of the dish.
  • Boil the kettle and in a bowl add the rice to the boiled water to leave to heat up.
  • Heat a non-stick frying pan on high heat. Drain and rinse the beans.
  • Slice the tempeh length ways in half and then slice across to give you 4 triangle shaped pieces. Peel and dice the garlic and ginger. Once the pan is hot add the tempeh and fry on each side for approx 2 mins, once it is starting to sear or brown on each side add the sliced garlic and ginger along with the tamari and the sweet chilli sauce, mix the sauce around and turn the tempeh so that the sauce is well distributed. Remove the tempeh from the pan and add the beans and leave to heat up.
  • Slice the cherry tomatoes and the cucumber.
  • To plate up, drain the rice and divide between 2 bowls, divide up the sauerkraut, the cucumber, tomatoes, add 2 pieces of tempeh to each plate, garnish with some pickled red onion and add half the beans to each plate.
  • Garnish with some micro green or greens of choice
  • enjoy!

Video

Print Recipe

Easy poke bowl for weightloss in 5 mins

This easy poke bowl for weight loss is so tasty and only takes 5 mins to make and is low in fat – its perfect for anyone who wants to stay in shape and eat a delicious meal. In the video 2 of us cooked in 5 mins so it might take you 10 mins.

Prep time : 5 mins | Cook time : 5 mins | Total time 5 mins Makes: 2 Servings | Difficulty: Easy

For this easy poke bowl for weightloss in 5 mins we use precooked brown rice but replace with quinoa or your favourite grain of choice. If you cant get tempeh just replace with tofu or even oyster mushrooms.

If you are looking for support to reach your happy shape check out of happy shape course with a weight loss doctor and a dietician link to learn more here

 

Here are some of our favourite treats to serve with this Easy poke bowl for weight loss in 5 mins that is low in fat (these are not low in fat!)

An image of High protein bowl for weight loss - 5 mins

High protein bowl for weight loss – 5 mins


A super tasty meal that is really quick to whip up with lots of fresh flavours, that also happens to be low in fat and high in protein. This meal is oil free so lower in calories and ideal for weight loss. It is great for anyone who wants to lose weight or build muscle.

Takes 5 minutes

Serves 2

Ingredients
 

  • 200 g pack of pre-cooked quinoa
  • 1 x 400g tin of black beans
  • 8 Cherry tomatoes
  • 1/2 ground coriander
  • Juice of 1/2 lime
  • 2 fresh radishes
  • 1/2 ripe avocado
  • 1 x 200g block of firm tofu
  • 2 Tbsp Tamari/soy sauce
  • 2 Tbsp nutritional yeast
  • 1 Tbsp sesame seeds
  • 1 Tbsp of pumpkin seeds
  • Fresh herb of choice/micro greens to garnish

Instructions
 

  • Put a non stick pan on a high heat.
  • Chop the block of tofu into small cubes.
  • Add the sliced tofu to the pan and cook for 4 minutes stirring regularly. When it starts to stick to the pan ‘deglaze’ the pan by adding a couple of tablespoons of water and incorporating the flavour. Steam should rise when you deglaze the pan which will help cook the tofu.
  • Drain and rinse the beans. Add them to a bowl along with the ground coriander and the juice of 1/2 lime. Slice the cherry tomatoes in two and add them to the beans and mix well.
  • Time to pimp out your bowls – presentation is important in this dish so take your time and do your best to make your bowls look pretty.
  • Divide out the pre-cooked quinoa between 2 wide bowls. Divide the bean mix between both bowls. Slice the radishes into thin circles and divide them between both bowls. Spoon out the avocado half onto a chopping board and slice into strips and divide between the 2 bowls.
  • Add the tamari, the nutritional yeast, sesame and pumpkin seeds to the cooking tofu. Stir to incorporate it all and cook for a further minute and then turn off.
  • Top each bowl with the tofu.
  • Garnish with some chopped herb of choice or micro greens.
  • Enjoy!

Nutrition

Calories: 1322kcalCarbohydrates: 162gProtein: 77gFat: 44gSaturated Fat: 6gPolyunsaturated Fat: 17gMonounsaturated Fat: 18gTrans Fat: 1gSodium: 2301mgPotassium: 3042mgFiber: 28gSugar: 9gVitamin A: 843IUVitamin C: 43mgCalcium: 339mgIron: 19mg

Video

Print Recipe

High protein bowl for weight loss – 5 mins

This high protein bowl for weight loss only takes 5 mins to make and is low in fat – its perfect for anyone who wants to stay in shape and eat a delicious meal. In the video 2 of us cooked in 5 mins so it might take you 10 mins.

Prep time : 5 mins | Cook time : 5 mins | Total time 5 mins Makes: 2 Servings | Difficulty: Easy

For this High protein bowl for weight loss only takes 5 mins to make. We use some pre cooked quinoa as it has a full spectrum of amino acids, the tofu and added pumpkin seeds brings more protein to this meal. If you cant find quinoa just replace with your favourite grain of choice.

if you do want to make it lower in fat just leave out the avocado. hope you enjoy! If you are looking for support to reach your happy shape check out of happy shape course with a weight loss doctor and a dietician link to learn more here

 

Here are some of our favourite treats to serve with this High protein bowl for weight loss

The Happy Pear Podcast

This week we have the wonderful Dr Sue Kenneally with us, the weight management specialist!

A General Practitioner, nutritionist and co-founder of the British Society of Lifestyle Medicine. Dr Sue sits on the board of Plant Based Health Professionals UK and is SCOPE certified in obesity management, working with the University of South Wales in the study of weight management.

Episode 68 – Dr Sue Kenneally

We have known Sue for years, having first met her at The Plant-based Doctor Conference in London where we connected immediately. Aside from her qualifications, Sue’s deep understanding of the difficulties of weight  management comes from her own personal experience as well as her empathetic nature, “I am not naturally slim myself, I have to work hard to maintain my own weight, and I know that the challenge is real!”

After our first encounter in London, we kept up our friendship which eventually blossomed into The Happy Shape Course! A 4 week course where along with Dietician, Rosie Martin, and PT, Zanna Van Dijk, the five of us take on what it truly means to have a happy shape, through education, movement, sleep, food, nutrition, community and most importantly having fun! We debunk the myths, ensure you are never hungry or lacking in delicious food and connect you with a group of like minded people so you forever feel supported.

“Getting someone to change their relationship with food is like getting someone to change their relationship with any addictive substance. The only difference is if I am dealing with a heroin addict I can tell them to stop taking heroin and support them to do that, but I can’t tell someone who is addicted to food to stop eating…”

In this episode, Dr Sue takes us through the most common mistakes people make for weight management, the differences between men and women, why calorie counting is pointless, and practical tips you can apply now.

A great episode! Enjoy!

Enjoy!

Lots of Love,

Dave & Steve x

Available now from all good podcast providers:

listen on spotify

This May 30th join us on The Happy Shape Challenge! One month, where we all begin together, guided by Dave, Steve, Dr Sue and Rosie through constant live Q&A’s. Come join us and find out more on how you can feel healthier and happier while maintaining your happy shape! Follow this link for more information: thehappypear.ie/happyshape

Pre-order our new book The Veg Box Now!

Produced by Sara Fawsitt and Sean Cahill

An image of Easy vegan tacos

Easy vegan tacos


Super tasty low fat, easy vegan tacos that take 5 mins to make – these are epic and a real crowd pleaser! They might take you 10-15 mins as there were 2 of us when we filmed the video but either way they are quick, tasty and incredibly delicious as well as healthy!

Takes 5 minutes

Serves 2

Ingredients
 

  • Whole Wheat tortillas 300g slice into small 8-9cm circles
  • 150 g Oyster mushrooms
  • 1 tin of Black beans
  • 10 Cherry tomatoes
  • 2 tbsp tamari/ soy sauce
  • 3 Scallions or green onions
  • 1 clove of garlic
  • 1 x lime
  • 200 ml natural soy yogurt
  • 15 g fresh coriander/ cilantro
  • 1 Red onion
  • 50 ml white rice vinegar or apple cider vinegar
  • 1/2 tsp black pepper
  • 1/2 tsp smoked paprika
  • 1.5 tsp ground cumin
  • Chilli flakes to serve

Instructions
 

  • First let’s pickle the onions. This will bring out the bright pink colour and soften the raw onion taste as well as give a nice acidity to the tacos. Peel and slice the red onion into long thin slices. In a glass add the sliced onion along with the vinegar and fill the remaining space with water so that the onions are submerged and leave to sit to pickle.
  • Finely dice the coriander including the stalks
  • Slice the scallions, quarter the cherry tomatoes and finely slice the mushrooms into small bite sized pieces
  • Drain and rinse the black beans
  • Mix the soy yoghurt with half the diced coriander and the juice of 1/2 lime and mix well, this is to function like a healthier sour cream.
  • Heat a non stick wide bottomed pan on high heat
  • Add the scallions and the black beans and cherry tomatoes and pinch of salt a fry,
  • Slice the garlic finely and add to the pan
  • Fry to 2-3 mins stirring regularly
  • Add the spices and tamari and mix well and turn off the heat, taste and adjust the seasoning to your liking.
  • To plate up, use a muffin tray to hold the tacos while you fill them.
  • Add a tbsp of the yoghurt coriander mix
  • A generous spoonful of the mushroom black bean mix
  • Top with some pickled red onion and some chopped coriander
  • Enjoy!

Nutrition

Calories: 172kcalCarbohydrates: 31gProtein: 10gFat: 3gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gSodium: 1056mgPotassium: 795mgFiber: 6gSugar: 12gVitamin A: 1423IUVitamin C: 52mgCalcium: 211mgIron: 4mg

Video

Print Recipe

Easy vegan tacos

These easy vegan tacos are low in fat and yet so tasty – ideal for anyone wanting a quick meal that is healthy and genuinely tasty. For a gluten free version just use corn tortillas or even a gluten free version

Prep time : 5 mins | Cook time : 5 mins | Total time 10 mins Makes: 2 Servings | Difficulty: Easy

We made up this recipe for easy vegan tacos in 5 mins to show how quick and accessible healthy food can be. We run our Happy Shape Challenge which we partnered with a Doctor and Dietician to help people lose weight and gain health. These easy vegan tacos are low in energy density and high in fibre meaning they are ideal for anyone wanting to lose weight or get a little healthier.

If you cant get soy yogurt just place with coconut yogurt or similar yogurt, just be mindful that coconut yogurt typically have a fat content of approx 10% versus soy yogurt normally has a fat content of approx 1%. If you dont like mushrooms you could replace with some finely sliced tofu, the reason you slice it finely is to ensure that it also cooks quickly

 

Here are some of our favourite lower fat quick meals

Here is a collection of weight loss recipes that are all plant based, vegan and suitable for anyone who wants to lose weight or sustain a healthy weight. All of these recipes are naturally low in fat, low in calories while being high in fibre, packed with nutrition and oil free. These are some of the most popular recipes from our Happy Shape Course and all recipes have been checked by our dietician. All these recipes are whole food plant based so are naturally high in fibre so fill you up and nourish your microbiome as they have a diversity of plant based ingredients. Please let us know which you enjoy most!

Easy Cheesy Mexican Enchiladas

An easy to make family favourite in our houses! The tortillas are filled with a delicious tomato and bean sauce, and baked in the oven and served with a rocking cashew cream.

Total Time Needed: 15 Mins

Difficulty: Easy

Poke bowl

A poke bowl is a wonderfully colourful meal served in a bowl and combines many textures and flavour profiles to bring a really delicious and healthy meal.

Total Time Needed: 15 Mins

Difficulty: Easy

Hearty Italian Veg & White Bean Soup

This is a really hearty chunky soup packed full of flavour. We love a good wholesome chunky soup, particularly one that walks the line between a soup and a stew, which one might even call “stoup”.

Total Time Needed: 50 Mins

Difficulty: Easy

Easy Vietnamese Coconut & Tempeh Curry

This is a deliciously simple curry! Tempeh is a fermented soybean block. We know this is not a very appealing description, but when prepared right, tempeh tastes like sausage or chorizo; meaty and substantial! It is not as readily available as tofu but can be found in most good health stores. you can simply replace tempeh with Tofu

Total Time Needed: 25 Mins

Difficulty: Easy

Chia Seed Pudding

A super tasty breakfast that Dave & Steve both eat most mornings. Chia seeds are packed with fibre, protein and are a good source of omega 3’s. Topped with lots of fresh fruit this is a mighty way to start the day!!

Total Time Needed: 12 Mins

Difficulty: Easy

Tasty Vegan Pate

This is so good, pate was always one of Steve’s favourite foods, he hadn’t eaten it in over 20 years and this was just perfect so like the real thing – takes 20 mins to make, is much healthier than the traditional pate and is so tasty!

Total Time Needed: 20 Mins

Difficulty: Easy

Easy Balti Curry

Pumpkin and squash are in season here in Ireland, and with the cosy weather of Autumn beginning, this is an easy quick recipe for a delicious Balti curry with chickpeas or your favourite beans of choice. The name Balti comes from the little metal Balti dish these curries are served in but you can use a saucepan or wide bottomed frying pan.

Total Time Needed: 20 Mins

Difficulty: Easy

Sundried Tomato and Basil Pasta Alfredo Pasta

Alfredo is traditionally made with lots of butter and parmesan cheese but we wanted to create an easy delicious creamy vegan version of the famous italian pasta dish for when you are craving a creamy pasta. Total comfort food! We added some sundried tomatoes and basil to our creamy cashew sauce too, Enjoy!

Total Time Needed: 10 Mins

Difficulty: Easy

Jackfruit Ragu

Braised Jackfruit in rich tomato sauce with tagliatelle and a subtle fennel background note to give a juicy aniseed bite. This is a beautiful vegan version of the wild boar ragu that is quick to make and super tasty

Total Time Needed: 20 Mins

Difficulty: Easy

Easy Creamy Roasted Red Pepper Pasta

So easy and tasty – the addition of the roasted red peppers add a lovely sweetness and slight charred note that goes so well with the wholemeal pasta. This has it all creamy, pasta deliciousness! Add any cooked veg you like to bulk this out

Total Time Needed: 10 Mins

Difficulty: Easy

Easy Creamy Brocolli & Mushroom Pasta

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!

Total Time Needed: 15 Mins

Difficulty: Easy

Oil Free Mushroom Pasta

Easy to make, really simple and super tasty, this creamy, fried mushrooms pasta is well worth making! This recipe is oil free and from our Happy Shape Club which is our 12 week no calorie counting, no portion control course to help you to become happy with your shape. The method below is slightly different to the video, both methods work fab.

Total Time Needed: 15 Mins

Difficulty: Easy

South Indian Potato & Lentil Curry

This is super rich curry with a really well rounded flavour profile. We love it and we really hope you enjoy it!

Total Time Needed: 35 Mins

Difficulty: Easy

5 Minute Weightloss Dahl

This is a low calorie, super easy Dahl. It is one of our most popular recipes! Enjoy served with toasted pitta breads and some brown rice 🙂

Total Time Needed: 5 Mins

Difficulty: Easy

No Oil Carbonara

This a fabulous low fat dinner bursting with flavour. This make a wonderful weekly dinner for any pasta lover.

Total Time Needed: 15 Mins

Difficulty: Easy

Oil Free Thai Yellow Curry

Give this simple, easy Thai curry recipe a go. Being oil free it’s great for anyone trying to lose weight!

Total Time Needed: 15 Mins

Difficulty: Easy

Mexican Stuffed Sweet Potato Skins

Very tasty and satisfying dinner that will brighten up your evening and fill your kitchen with a sweet Mexican style smell! These are high in nutrition while being low in calories and super tasty. We have added a cashew cream to the written recipe which just adds another more indulgent quality which is not in the video but either way they are delicious!

Total Time Needed: 50 Mins

Difficulty: Easy

The Happy Pear Podcast

“It’s embarrassing to say: “I was the victim of abuse. I was the victim of domestic abuse.”

As a child her home meant violence, her security and safety was the streets – school did not understand her and wanted to punish her – she moved from one abusive relationship to the next one resulting in such physical damage it caused the death of her unborn child. Drugs and alcohol became her only companions, “I had burnt my life to the ground, I would ruin everything I touched because I wasn’t able to be myself, to be honest with myself.”

At the age of 25 something happened which changed her life…

Episode 67 – Jen Healy

Jen Healy is a qualified neuroscience life coach, Yin yoga teacher, and cacao facilitator.

Her difficult past has shaped her into the powerful, and inspiring woman she is today. With over 13 years of experience working frontline in addiction, homelessness and mental health, “I’ve had the privilege to work with some of the most complex cases as part of a multi-disciplinary team including GPs involuntary admissions team and the Resettlement team for the National Forensics Hospital (Central Mental hospital)”

Jen came down to the studio and brought a bar of “only female touched” cacao, “honing in on the feminine energies”. We sat in a circle, whispered our intentions as we sipped on the delicious warming drink – would you believe, this was our first cacao ceremony?! We might be enthusiastic vegan yogis but the thought of cacao ceremonies had even been too much for us.

We continued to sit and talk for nearly 2 hours during which Jen brought us through her challenging past, and the fundamental moments that has shaped her into being the woman she is today. Through all the depths of what she has been through has blossomed this wisdom, love, generosity, and the capacity to make others feel the emotions of what she and even others have gone through.

“She said: “Jen, victims don’t recover”, and I thought the neck of her! Who does she think she is?! I was fuming but I knew in my gut, this bitch is right… I felt like she had a shotgun of truth and I didn’t want to hear it… “The world owes me I have been wronged” – It was exactly what I needed.”

Jen has a charm and charisma that draws you in, she wears her vulnerability with pride allowing you to feel totally at ease and trust in her company. A powerful conversation that will bring tears to yours eyes, moments of laughter and leave you feeling warm.

Enjoy!

Lots of Love,

Dave & Steve x

Available now from all good podcast providers:

listen on spotify

To find out more about Jen and her work visit her site: https://jenhealy.ie/

Or check out her instagram: @yinyogajen

Pre-order our new book The Veg Box Now!

Produced by Sara Fawsitt and Sean Cahill

An image of Kale pesto pasta

Kale pesto pasta


Here is a delicious recipe for a simple kale pesto pasta. This works great with kale or with any green leafy cabbage also,  such as york, savoy or also kavalo nero or dinosaur kale. We like to use wholemeal spaghetti for this. To make it lower in fat just use 75ml of water and 75ml of oil instead of the 150ml of oil in the recipe below

Takes 15 minutes

Serves 4

Ingredients
 

  • 300 g dried Spaghetti
  • 1 large/2 small cloves of garlic
  • 100 g cashew nuts or pine nuts
  • 150 ml olive oil or sunflower oil
  • 100 g kale/green leafy cabbage
  • Juice 1 lime
  • Chilli flakes to serve optional

Instructions
 

  • Using a knife or your hands remove the tough centre stalk of the kale/cabbage and roughly chop the leaves.
  • Put a large pan of salted water onto a boil, once it is boiling, add the pasta and cook as per the instructions on the back of the packet, put the kale in a steamer of just on top and cook until the pasta is cooked. Then remove the kale and set aside and drain the pasta ensuring to keep a little of the starchy pasta water. Rinse the pasta and put it back in the pan (off the heat).
  • While the pasta is cooking Put a frying pan on a medium heat (ensure it is dry) and add the cashew nuts, toast them for about 5-7 minutes stirring occasionally until they start to golden and their delicious smell starts to permeate your kitchen! Remove and set aside
  • Peel the garlic and add to the food processor along with the toasted cashew nuts, the oil, 3/4 tsp of salt, juice of 1 lime, 50g of the steamed kale and blend in the food processor until smooth. Taste and season with more salt or lemon juice if you think it needs it.
  • Put the pan with the pasta back on the heat, add the pesto and mix it through, if you want to make your sauce looser just add a few tablespoons of the pasta water and mix it through. Heat everything up to temperature.
  • Serve topped with some chilli flakes if you like a bit of spice! Enjoy!

Nutrition

Calories: 741kcalCarbohydrates: 65gProtein: 16gFat: 50gSaturated Fat: 7gPolyunsaturated Fat: 6gMonounsaturated Fat: 33gSodium: 23mgPotassium: 417mgFiber: 2gSugar: 2gVitamin A: 2498IUVitamin C: 24mgCalcium: 104mgIron: 5mg

Video

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Kale recipes and cabbage recipes

Here are 3 easy to make kale recipes and cabbage recipes to show the versatility and ease of cooking with kale and cabbage can be. We make a kale pesto pasta, an asian style charred teriyaki cabbage and delicious kale crips. These are all so tasty and easy to make.

Prep time : 10 mins | Cook time : 45 mins | Total time 55 mins Makes: 10 Servings | Difficulty: Medium

Kale is one of our favourite veg and is the no 1 food on the nutrient density aggregate index as its so packed full of nutrients. Both kale and cabbage are from the brassica family and can have a sulphur like note to them that can mask as bitterness. In these kale recipe and cabbage recipe we really focus on elevate these veg so that they taste fantastic and that everyone wants to eat more of these nutritious power houses!

The kale pesto is so easy to make, use wholemeal pasta as it will be higher in fibre and better for you and to make it lower in fat just substitute half the oil with water so that you use 75ml of water and 75ml of oil thus reducing the added oil by 50%. All our kids love this dish as its super tasty, simple and no one knows that they are eating kale! The Asian style charred cabbage dish is Steves favourite way to eat cabbage – its quick so tasty and really shows how delicious cabbage can be. Lastly the kale crisps might sounds a little far fetched but they work wonderfully and really make kale taste so good!

 

Some serving suggestions for these Kale recipes

An image of Kale Crisps

Kale Crisps


Tasty, crunchy and nutritious and crisp like yet they are made of kale! Worth trying!

Takes 20 minutes

Serves 2

Ingredients
 

  • 1 head of kale approx 100g stalks removed
  • 2 tbsp olive oil
  • ½ tsp smoked paprika
  • 1 tbsp tamari / soy sauce
  • ½ tsp cayenne pepper
  • generous sprinkle of salt

Instructions
 

  • Method:
  • Preheat the oven to 100C
  • Remove the kale leaves from the thick central stalks. Give them a thorough wash and dry.
  • Add the olive oil and massage it right through all of the kale, ensuring to coat each leaf. Add the spices and tamari and mix right the way through ensuring to be evenly spread.
  • Lay out the leaves on a baking tray and put them in the oven.
  • Bake in oven for 15-20 minutes,  until nice and crispy.
  • Half way through cooking time, take out the kale and give it a good mix around to ensure your chips are all crisping up evenly.
  • Leave chips to cool for 3 minutes. These are best eaten when they are fresh out of the oven but they can be stored in an air-tight container for 2-3 days.
  • Beat the bloat: These are easy on your digestion.

Nutrition

Calories: 134kcalCarbohydrates: 1gProtein: 1gFat: 14gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 10gSodium: 506mgPotassium: 60mgFiber: 1gSugar: 1gVitamin A: 1004IUVitamin C: 6mgCalcium: 18mgIron: 1mg
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The Happy Pear Podcast

Dr Julie Smith is on a mission to make mental health education accessible to all! To help as many people as she can to thrive, by making top-quality mental health education readily available online, so even those who cannot access therapy can get off to the best start in their recovery journey.

Dr Julie is a clinical psychologist, online educator, blogger, and owner of a private practice in Hampshire, England. She is also the best-selling author of the book “Why Has Nobody Told Me This Before”.

Episode 66 – Dr Julie Smith

Dr Julie’s short punchy social media post has caught the attention of many followers as she distills serious topics into bite-sized, motivational and visually entertaining snippets.

We really enjoyed speaking with Julie, her message is clear, she is not trying to reinvent the wheel with some amazing hack to mental health, it is in her ability to make important information relatable and tangible. We all want that pill to make us better but sometimes what we really need is staring right in front of us!

From dealing with and managing anxiety, to stress, and critical inner voices, to relationships and external judgements, we talk through many of the challenges we have in todays society and the tools and techniques that can help us navigate through them.

“Your attention is like a spotlight, all these different actors are coming on the stage. You hold the spotlight, you can choose which actor you want to shine it on and which ones you will let pass. Some thoughts will hang around on stage for longer than you wanted them to, but you don’t have to give them the spotlight”

Lots of Love,

Dave & Steve x

Available now from all good podcast providers:

listen on spotify

Read more about Dr Julie’s work and profile here:  https://doctorjuliesmith.com/

Follow her on Instagram to hear her latest updates @drjulie

Pre-order our new book The Veg Box Now!

Produced by Sara Fawsitt and Sean Cahill

An image of Chocolate chip cookies

Chocolate chip cookie – Easy 5 ingredient cookie with Peanut butter


This Chocolate chip cookie recipe is so easy to make and are a total crowd pleaser, replace the peanut butter with almond butter or else tahini for someone with a peanut allergy.

Takes 17 minutes

Serves 8

Ingredients
 

  • 90 g oats
  • 30 g coconut desiccated
  • 125 g peanut butter
  • 5 tbsp water
  • 100 g coconut or brown sugar
  • 40 g choco chips

Instructions
 

  • Preheat your oven to 170 degrees C fan
  • Ensure peanut butter is smooth and runny and well mixed
  • Add all ingredients along with 1/2 the choc chips and bring it together
  • Shape into 8 even shaped balls
  • Line a baking tray with baking parchments
  • Add the 8 balls and flatten gentle with the palm of your hand
  • Divide the remaining chocolate chips between the 8 cookies
  • Bake for 12-14 mins until golden
  • Leave to cool
  • Taste and enjoy!

Nutrition

Calories: 143kcalCarbohydrates: 16gProtein: 4gFat: 8gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gCholesterol: 1mgSodium: 63mgPotassium: 99mgFiber: 2gSugar: 8gVitamin C: 1mgCalcium: 10mgIron: 1mg
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Chocolate chip cookies

5 ingredients only, these chocolate chip cookies literally take you 5 mins prep time and the oven does the rest, top tip is to sprinkle some coarse sea salt on top for that beautiful sweet and salty note!

Prep time : 5 mins | Cook time : 12 mins | Total time 17 mins Makes: 8 Servings | Difficulty: Easy

These are a little Chocolate chip cookies are a little healthier than typical chocolate chip cookies as we use wholegrain rolled oats, coconut sugar to sweeten and then the main fat is from a wholefood source, peanut butter. if you want to make them gluten free just use gluten free oats and to make them nut free just use tahini in place of peanut butter. Top tip is to wait for them to cool and sprinkle some sea salt on top!

If you dont like chocolate you can replace the chocolate with raisins or dried fruit of choice.

 

Here are some of our favourite other sweet receipes like these Chocolate chip cookies

An image of Beetroot hummus

Beetroot hummus


This is as bright and tasty as it looks! It’s sweet, savoury and packed with flavour. We roast raw beetroot here but you can use store bought vac packed beetroot for the hummus alternatively, it won’t be quite as vibrant a colour or as sweet but will still work fine as a time saver option. We like to garnish this some gomasio (see page x) If you have extra beetroot we have included an optional beetroot ‘cracker’ recipe below that serves great with the hummus (See in the photo opposite)

Takes 30 minutes

Serves 12

Ingredients
 

  • 2 cloves of garlic
  • 1 x 400g tins of chickpeas
  • Juice of 1 lemon approx 50ml lemon juice
  • 2 tablespoons light tahini
  • ½ tsp ground cumin
  • 3 tbsp olive oil
  • 250 g beetroot

Instructions
 

  • Preheat your oven to 180℃ fan.
  • Roughly chop the beetroot into bite-size pieces and add to a baking tray, sprinkle with a good pinch of salt and a little drizzle of oil. Put the baking tray into the preheated oven for 25 minutes or until they are well roasted and slightly charred around the edges.
  • Drain and rinse the chickpeas and put in a pot of boiling water on a medium heat and cook for 10 minutes to warm up. Then drain the chickpeas.
  • Peel the garlic and add them into a food processor together with the roasted beetroot for the hummus, the drained chickpeas, the tahini, olive oil, juice of the lemon, ground cumin, 1 tsp of salt, ½ tsp black pepper, 4 tbsp water and 4 tbsp oil and blend for about 2-3 minutes, until nice and smooth. Add a little more water if you think it needs it to reach your desired texture. Taste and season with more salt and pepper if you think it needs it.
  • Toast the pita breads and slice into dipping ‘fingers’.
  • Serve the hummus in a bowl on a large board with the toasted pitta breads and enjoy!

Nutrition

Calories: 56kcalCarbohydrates: 3gProtein: 1gFat: 5gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gSodium: 17mgPotassium: 83mgFiber: 1gSugar: 1gVitamin A: 10IUVitamin C: 1mgCalcium: 9mgIron: 1mg

Video

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Beetroot recipes

Here are 2 easy to make beetroot recipes to show the versatility and ease of cooking with beet can be. We make a roasted beetroot hummus and a beet carpaccio

Prep time : 10 mins | Cook time : 25 mins | Total time 35 mins Makes: 10 Servings | Difficulty: Medium

Beetroot is the sweetest of all veg and has a wonderful earthy and sweet flavour to it. It is one of the few veg where you can eat both the leaves and the root. Due to its high sugar content it caramelises really well when roasted. Here we make 2 easy to make beetroot recipes. A roasted beetroot hummus or a pink hummus and also a beet carpaccio. If you dont have time to roast the beetroot you can use precooked vacum packed beetroot instead, the only trade off is that the colour with precooked beetroot is less bright.

In these. In these 2 recipes we want to show how quick and easy as well as tasty beetroot can be. The beet carpaccio is greater than the sum of its parts. Ideally you would use a mandoline to finely slice the beetroots, just be careful with your fingers. The creamy vinaigrette is so good and goes great used elsewhere for salads and ever on a some toast!

 

Some serving suggestions for these Beetroot recipes

An image of Beet carpaccio

Beet carpaccio


This is such a quick and tasty way to enjoy beetroot. This is a wonderful synergistic way in that the sum of the part is far greater together than apart – the vinegar, salt and oil start the “cooking process” to soften the beetroot and this creamy dressing and toasted nuts on top makes it a fab starter or entree.

Takes 6 minutes

Serves 4

Ingredients
 

  • 200 g fresh beet
  • 1 tbsp balsamic vinegar
  • Coarse sea salt
  • 1 tbsp olive oil
  • Creamy dressing
  • 2 tbsp tahini
  • 3 tbsp olive oil
  • 2 tbsp white wine vinegar
  • 1 tbsp maple syrup
  • 1 tbsp dijon mustard
  • 50 g cashew nuts and pinch of salt

Instructions
 

  • Wash the beetroot and top and tail them.
  • Using a mandolin slicer finely slice the beetroots into a bowl.
  • Add a generous pinch of coarse sea salt, 1 tbsp of olive oil and 1 tbsp of balsamic vinegar and mix well and leave to sit.
  • To make the dressing add all the ingredients into a mug and mix well until it forms a lovely creamy dressing.
  • On a large plate layer the sliced marinated beetroot and drizzle over the creamy dressing.
  • Crush the toasted nuts or roughly slice and sprinkle over the top
  • Enjoy!

Nutrition

Calories: 280kcalCarbohydrates: 14gProtein: 5gFat: 24gSaturated Fat: 3gPolyunsaturated Fat: 4gMonounsaturated Fat: 15gSodium: 87mgPotassium: 304mgFiber: 2gSugar: 8gVitamin A: 24IUVitamin C: 3mgCalcium: 33mgIron: 2mg
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The Happy Pear Podcast

Is modern medicine and/or culture the cause of period pains, PCOS, and Endometriosis amongst other issues? Is there an answer to reducing menopause symptoms beyond using HRT that is incredibly effective?

This week we speak to Dr Nitu Bajekal, MD, a Senior Consultant Obstetrician and Gynaecologist in the UK with over 35 years of clinical experience in women’s health. Her special interests include Lifestyle Medicine, PCOS, Endometriosis, period problems, menopause, pre-cancer, complex vulval problems and medical education.

Episode 65 – Dr Nitu Bajekal

One of the first board-certified Lifestyle Medicine Physicians in the UK. Dr Bajekal has written the women’s health module for the first UK University based plant-based nutrition course. An avid vegan herself, Dr Bajekal is passionate about spreading health awareness, and providing reliable medical and lifestyle information for the general public, doctors, workplaces, and schools. 

She is the co-author of Living PCOS Free along with her daughter and nutritionist, Rohini Bajekal, which is due for release on 28th April 2022 and available worldwide.  

Dr Bajekal is a vehicle of knowledge, you will learn so much in this episode, from the history of period pains, and how to avoid and reduce menopause symptoms, to how to approach your health, where and when medicine is necessary and the importance of soya.

We felt like two school kids taking notes and listening to every word! We recommend you have your notepad and pen ready, if not for yourself, for your daughter, your sister, your mother, your colleague or your friends.

Lots of Love,

Dave & Steve x

Available now from all good podcast providers:

listen on spotify

Read more about Dr Bajekal’s work and profile here:  https://nitubajekal.com

Follow her on Instagram to hear her latest updates @drnitubajekal

Pre-order our new book The Veg Box Now!

Produced by Sara Fawsitt and Sean Cahill

The Happy Pear Podcast

“The world is really bifurcating into two types of people; people who allow their time and attention to be controlled and manipulated by others and people who say NO I am in-distractible, I control my time and attention, I control my life.”

Mastering your internal triggers, leaning into the discomfort, turning distraction into traction, and becoming masters of your own time… are among some of the many topics we discuss in this week’s podcast with the genius that is Nir Eyal.

Episode 64 – Nir Eyal

“The self-help industry has really done people a disservice by promoting happiness as the goal, it is a completely unrealistic and unnatural goal to be completely happy, if there was ever a group of homo sapiens who were happy all the time, that had everything they needed, our ancestors would have killed them, from an evolutionary basis this makes no sense. You want a species to always want more to strive, to create, to invent… the fact that we are unsatisfied is a good thing. High performers leverage that discomfort to propel them forward, low performers don’t know what to do with that discomfort and they escape it with distraction.”

Nir is the author of Hooked: How to Build Habit-Forming Products and Indistractable: How to Control Your Attention and Choose Your Life. Previously, he taught as a Lecturer in Marketing at the Stanford Graduate School of Business and Design School, and has sold two technology companies since 2003.

For most of his career, he worked in the video gaming and advertising industries where he learned and applied (and at times rejected) the techniques used to motivate and manipulate users. He writes to help companies create behaviours that benefit their users while educating people on how to build healthful habits in their own lives. 

After listening to this episode we guarantee you will start blocking out your schedule with even time to procrastinate, reevaluating how you approach your workflow, how you handle meetings and even how deal with your domestic relationships. 

So much wisdom in this episode we highly recommend you take notes!

Lots of Love,

Dave & Steve x

Available now from all good podcast providers:

listen on spotify

To find out more about Nir and his work check out: nirandfar.com

Pre-order our new book The Veg Box Now!

Produced by Sara Fawsitt and Sean Cahill

Chia Seed Pudding

Dave and Steve eat this for breakfast pretty much every morning. Its a really wholesome breakfast that is packed with nutrition, great for your digestion, brain function and a powerful start to the day. We usually mix our chia pudding first and while it is thickening up, prepare our fruit toppings.  

Prep time : 10 mins | Total time : 10mins | Serves 1 | Difficulty: Easy

Chia seed pudding is a super wholesome breakfast and really simple to make. Dave has been eating it for breakfast everyday for the last 4 years. It is packed with fibre, omega 3 essential fatty acids and also protein as well as lots of antioxidants. There is a process to making it, we always soak our chia seeds along with some ground flax seed, some cacao nibs, other seeds we might have and soak them in oat milk. The ratio is approximately 1 part chia seeds to 5 part plant milk, mix with a fork and leave to sit while you prep your fruit to top. We usually leave the chia pudding to sit for about 10 minutes and often have to add a little more milk till it reaches a pudding like texture that the fruit sits on top of it without sinking.

You can top your chia pudding with a huge assortment of toppings. We usually pile on the fresh fruit. If you have a sensitive gut then you are better focusing on berries such as strawberries, blueberries and raspberries, kiwis are also easy on sensitive guts as are oranges and grapes as they are all low in FODMAPS.

Other delicious healthy recipes like this, Chia seed pudding:

An image of Chia seed pudding

Chia seed pudding


Dave and Steve eat this every morning for breakfast. Its a really wholesome breakfast that is packed with nutrition, great for your digestion, brain function and a powerful start to the day. We usually mix our chia pudding first and while it is thickening up, prep our fruit toppings.

Takes 10 minutes

Serves 1

Ingredients
 

  • Ingredients
  • 4 tbsp chia seeds
  • 150 ml rice milk/oat milk
  • 1 tsp almond butter
  • Fruit to top with such as:
  • Strawberries kiwi, raspberries, blueberries, apple, pear, banana.
  • some soy yogurt
  • Optional garnishes:
  • cocoa nibs/desiccated coconut yogurt to garnish

Instructions
 

  • Method;
  • Put the chia seeds and milk in a bowl and stir with fork for 30 seconds to incorporate all the seeds and the milk and then leave it rest and sit for 10-15 minutes or overnight
  • Prep your fruit by chopping it into bite size pieces – kiwi, strawberry, raspberry, blueberries, banana, kaki fruit, apple, pear to name a few..
  • Once the chia seeds have been soaking for 10-15 minutes or so, use a fork and mix them for approx a minute breaking them up till they reach a nice lose consistency, you may need add a little more milk if too thick. Top the soaked chia seed pudding with your fruit, the teaspoon of almond butter and soy yoghurt. Arrange everything so that it looks really pretty and enjoy!

Nutrition

Calories: 345kcalCarbohydrates: 36gProtein: 11gFat: 19gSaturated Fat: 2gPolyunsaturated Fat: 12gMonounsaturated Fat: 3gTrans Fat: 1gSodium: 80mgPotassium: 308mgFiber: 18gSugar: 12gVitamin A: 338IUVitamin C: 1mgCalcium: 539mgIron: 5mg
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Leek recipes

Here are 3 easy to make leek recipes that are easy to make and showcase how underestimated the humble leek can be. We make an beautiful turkish leek dish from our Brothers mother in law, a baked leek pastry with pesto and Charred leek open topped sandwich with Kimchi mayo 

Prep time : 10 mins | Cook time : 35 mins | Total time 45 mins Makes: 10 Servings | Difficulty: Medium

Leek is such an under-appreciated vegetable. When most people think of leek they think of leek and potato soup or some stringy undercooked green vegetable. However underneath this misunderstanding is one of the most succulent and elegant vegetables. Its really versatile in that it bakes really well, steams wonderfully and chars and fries beautiful to release those caramelised notes. Steaming tends to really highlight how juicy and soft and melt in your mouth a leek can be. Roasting or baking if not too baked tends to showcase a slight crispy or caramelised exterior with a soft buttery sweet interior and frying then to be a lovely blend of both these.

Often in the UK and Ireland we just use the white of the leek and in northern Spain only the green of the leek is used as it is more nutritious. We recommend that you use all of the leek, the white part is softer and more delicate whereas the green leafier part is more fibrous and takes a little longer to break down but beneath that tough exterior lies sweet buttery leek magicness!  In terms of digestion the green of the leek is low FODMAP which means its low in fermentable carbohydrate so its easier to digest for anyone struggling with IBS or bloating, in contrast the white part is high FODMAP and like most vegetables in the allium family can irritate people with sensitive digestion. 

Leeks tend to be the perfect funnel for catching dirt as they grow so always give them a good wash of often sediment hides in the middle. 

In these recipes we cook 3 dishes to showcase the adaptability and elegance of one of our favourite vegetables. 

 

Other Leek recipes that you will love

Some serving suggestions for these Leek recipes

An image of Baked leek open topped pastry with pesto

Baked leek open topped pastry with pesto


A wonderful easy to make really delicious treat that looks so impressive and is so delicious. If you’re gluten free you can easily find gluten free puff pastry in most supermarkets in the frozen aisle.

Takes 30 minutes

Serves 2

Ingredients
 

  • 2 leeks
  • 1/2 sheet puff pastry 160g
  • 4 tbsp pesto of choice
  • 1/2 red pepper
  • 1/2 avocado
  • Fresh thyme
  • 2 tbsp olive oil
  • 1 tbsp maple syrup
  • Salt

Instructions
 

  • Preheat the oven to 200 degrees C
  • Cut the pastry into 4 even sized rectangles or squares. Using the baking parchment that the pastry came in, line half a baking tray and put the 4 pastry pieces on to this baking parchment ensuring they are space out so they don’t touch. Spread a generous covering of the pesto onto each of the pastry pieces, leaving 1cm as a perimeter around the pastry. Slice the red pepper and add 4 slices on top of the pesto on each piece of pastry. Slice the leeks lengthwise in half and then slice into 6cm batons, you want 8 pieces of leek. Carefully wash them to ensure they hold their shape. In a bowl add the leeks along with a generous pinch of sea salt, the olive oil and the maple syrup and carefully mix ensuring the leeks hold their shape. Add the leeks sliced side down onto the uncovered part of the baking tray. Ensure everything has enough space.
  • Add to the oven and bake for 20-25 mins until the pastry is golden and the leeks are tender.
  • Remove from the oven. Remove the stone from the avocado and using a spoon scoop it out of the skin onto a chopping board, slice into 8 slices and add 2 slices to each pastry piece.
  • Using a spatula carefully add the leeks on top of each of the pastry pieces open side facing up. Sprinkle with a light dusting of chilli powder and enjoy!

Nutrition

Calories: 1494kcalCarbohydrates: 111gProtein: 17gFat: 112gSaturated Fat: 22gPolyunsaturated Fat: 11gMonounsaturated Fat: 57gCholesterol: 5mgSodium: 913mgPotassium: 1053mgFiber: 14gSugar: 25gVitamin A: 6188IUVitamin C: 108mgCalcium: 252mgIron: 8mg

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An image of Turkish leek, rice and olive oil dish

Turkish leek, rice and olive oil dish


This is a Turkish dish that we first ate when we were over in Turkey when our brother Darragh’s mother in law, Fevziye, cooked it for us and we loved it! Like other vegetable and oil based dishes of the Mediterranean region, also called “zeytinyağlılar” (zay-TIN’ yah-LUH’-lar) in Turkish. We adapted this dish to make it quicker cooking while still ensuring it tastes elegant, delicious as well as wholesome.

Takes 20 minutes

Serves

Ingredients
 

  • 2 Leeks 500g
  • 1 carrot
  • 1 lemon
  • 250 g precooked brown rice
  • 1 tin of butter beans 250g cooked
  • Salt
  • 4 tbsp Olive oil
  • 500 ml veg stock

Nutrition

Calories: 966kcalCarbohydrates: 107gProtein: 10gFat: 59gSaturated Fat: 8gPolyunsaturated Fat: 7gMonounsaturated Fat: 42gSodium: 2083mgPotassium: 868mgFiber: 13gSugar: 17gVitamin A: 14247IUVitamin C: 82mgCalcium: 179mgIron: 6mg
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An image of Charred leek open topped sandwich with Kimchi mayo

Charred leek open topped sandwich with Kimchi mayo


This is a simple sandwich with the purpose of showing how quick and tasty fried leek can be – the idea of leek on a sandwich might sound strange but wow it works beautifully and the combination of the kimchi mayo, both creamy and spicy goes beautifully with a little dusting of dukkah on top.

Takes 15 minutes

Serves 2

Ingredients
 

  • 1 large leek
  • 2 slices of sourdough bread
  • 2 tbsp vegan mayo
  • 3 tbsp Kim chi
  • 1 tbsp of kimchi juice the juice in the kimchi jar
  • 3 Cherry tomatoes
  • 1 tbsp dukka or za’atar or gomasio

Instructions
 

  • Put a non-stick frying pan on high heat. Slice the leeks into 1.5cm thick slices or medallions. Give these a good wash being careful that they hold their shape. Add 2 tbsp of oil to the pan and add the leeks and fry them for 3 mins on each side until they go golden and really caramelised, they should be soft in the centre and almost buttery – if they are cooked on the outside and hard inside turn down the heat and carefully as a little water to the pan (2 tbsp) and put a lid on the pan and leave to steam for 3-4 mins).
  • While the leeks are cooking mix the mayo with 1 tbsp of kimchi juice or the liquid in the kimchi and mix well. Add a generous dollop of kimchi mayo to each slice of bread. Chop the cherry tomatoes into quarters and add to alongside the kimchi.
  • Carefully add the fried leeks on top and sprinkle with some dukka for a lovely open sandwich!

Nutrition

Calories: 333kcalCarbohydrates: 42gProtein: 8gFat: 14gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gSodium: 674mgPotassium: 235mgFiber: 2gSugar: 5gVitamin A: 867IUVitamin C: 11mgCalcium: 67mgIron: 9mg
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The Happy Pear Podcast

On average we breathe 25,000 times a day, and yet many of us are doing it completely wrong according to author and journalist, James Nestor.

“The majority of the human population have respiratory problems, chronic sinusitis, sleep apnea, snoring, asthma… we have completely lost touch with our basic bodily function. We can still live by breathing poorly but that doesn’t mean that we are going to be healthy.”

Episode 63 – James Nestor

James has spent the last several years researching and writing the best seller Breath, a novel which explores the million-year-long history of how the human species has lost the ability to breathe properly resulting in so many maladies. He traveled the world in an attempt to figure out what went wrong and how to fix it, turning the conventional wisdom of what we thought we knew about our most basic biological function on its head.

James even volunteered as one of two to have a 20-day test conducted on him, taping his nose for the first 10 days only breathing through his mouth, and only breathing through his nose for the last 10 days. What he and the test discovered was astonishing!

Needless to say ever since we recorded this episode we have been consciously breathing! Drawing awareness to how our breath changes from when we walk, and run, to when we sit, to when we are on our laptops. We have been amazed at what we have found out. 

A fascinating conversation that will transform the way you breathe!

Lots of Love,

Dave & Steve x

Available now from all good podcast providers:

listen on spotify

To find out more about James and his work visit his website: mrjamesnestor.com

Pre-order our new book The Veg Box Now!

Produced by Sara Fawsitt and Sean Cahill

Mushroom ragu with walnuts

A super easy and tasty mushroom ragu with walnuts quite like a spaghetti bolognese, the walnuts and mushroom add a lovely bite, best served with wholemeal spaghetti for a higher fibre healthier meal

Prep time : 5 mins | Cook time : 15 mins | Total time : 20mins | Makes: 3 Servings | Difficulty: Medium

A Ragu is normally a meat based sauce served with pasta, here we make our own “meat” for this mushrooms ragu by finely chopping mushrooms and walnuts and adding some tamari/ soy sauce to give a lovely umami flavour. The walnuts and mushrooms add a lovely bite and texture as well as a lovely “meaty” feel to this traditional dish. If you can use wholemeal pasta such as spaghetti or penne or fusilli as it is higher in fibre which will function as a prebiotic feeding the bacteria in your microbiome and hence helping you to have a more resilient immune system. This dish is easy to make and make a great family or sharing meal. If you do want to make this dish gluten free just use brown rice pasta and ensure to use a wheat free tamari or soy sauce. Bread and pasta go so well together so we like to serve this with some sourdough from our bakery.

mushroom ragu

Other delicious healthy recipes like this, Mushroom Ragu:

Some Serving suggestions for this Stew

An image of Mushroom Ragu

Mushroom Ragu with Walnuts


A super easy and tasty spaghetti bolognese, the walnuts and mushroom add a lovely bite, best served with wholemeal spaghetti for a higher fibre healthier meal

Takes 20 minutes

Serves 3

Ingredients
 

  • 300 g wholemeal spaghetti
  • 1 tbsp oil
  • 2 small red onions
  • 2 cloves of garlic
  • 2 carrots
  • 100 g walnuts
  • 200 g mushrooms
  • 2 tbsp tamari
  • 2 tbsp of tomato concentrate
  • 2 tbsp maple syrup
  • 680 g tomato Passata jar

Instructions
 

  • Fill and boil the kettle.
  • Cook the pasta as per the pack instructions.
  • Peel and finely dice the red onions, and garlic, chop the carrots into small 1cm dice. Chop the mushrooms and walnuts into small rough 1cm cubes.
  • Heat a wide bottomed non stick pan on high heat, once hot add 1 tbsp of oil and the diced onions, fry for 4 mins until golden stirring regularly. Add the garlic and cook for 1 minute. Add the chopped carrots along with a pinch of salt and 4 tbsp of water, put the lid on and allow to steam for 2-3 mins stirring ocassionally.
  • Add the walnuts and mushrooms to a bowl and mix well along with the tamari/ soy sauce Add the mushrooms and walnuts to the pan and fry for 3-4 mins again stirring occasionally. Add the tomato concentrate, along with the maple syrup and tomato passata and mix well, cook for a further 2 mins until it cooks through.
  • Drain and rinse the cooked pasta and add to the tomato sauce and mix well. Taste and adjust the seasoning to your liking.
  • Serve with some bread and enjoy!

Nutrition

Calories: 669kcalCarbohydrates: 117gProtein: 23gFat: 18gSaturated Fat: 2gPolyunsaturated Fat: 10gMonounsaturated Fat: 5gTrans Fat: 1gSodium: 455mgPotassium: 1372mgFiber: 7gSugar: 25gVitamin A: 7230IUVitamin C: 34mgCalcium: 188mgIron: 8mg
Keyword breakfast, chia seed pudding
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Best probiotics for gut health – homemade

Here is a brilliant way to make your own best probiotics for gut health at home by fermenting some fruit and veg to preserve them but also develop lots of beneficial bacteria

Prep time : 10 mins | Ferment time: 3-10 days |

| Makes: 20 Servings | Difficulty: Medium

Probiotics are living microorganisms that are good for you, especially your digestive system. Here we make our own best probiotics for gut health, by using a method known as lactic acid fermentation or lacto fermentation to naturally ferment vegetables. The beauty of this method is that it’s so easy to apply and it works with virtually all vegetables and fruit. This fermentation process traditionally was used to preserve veg throughout the year but through the fermentation process it also develops more bacteria which are great probiotics and also prebiotics due to the high fibre content in the veg themselves.

We use a 2% salt solution method which makes it super easy to adapt to whatever volume of veg or even fruit you are fermenting. This basic method is applied when fermenting any fruit or veg. You can add some flavour agents such as garlic, ginger, turmeric, chilli and herbs or spices to give each ferment more personality. 

The 2 secret ingredients to dictate the speed and the acidity of the ferment are TIME and TEMPERATURE. As a rule of thumb the longer you ferment anything the more acidic it will become and the more broken down the fruit or veg will become. The warmer the room the quicker the fermentation process. As in when fermenting in a cold room it will take much longer for them to become acidic than when compared to a warm room.

The basic method as mentioned which works for virtually all fruit and veg is to prepare your fruit and veg into which ever size you want it to be, as in grate your carrots or finely slice the cabbage etc. Remember the smaller you slice your veg and fruit the quicker it will ferment. Weigh your veg and then multiply this weight by 2% to find out the weight of salt that is required. The simply add the prepared veg to the jar you are going to use for fermentation, add the salt and cover with water so that the veg is submerged under water. Close the lid lightly so that it stops bacteria entering but that there is enough room for gases to escape. Leave to ferment for a week and taste it each day until it reaches your desired level of acidity and the veg is soft enough. Then store in the fridge to slow down the fermentation process and enjoy!

FAQ – frequently asked questions

Can I ferment fruit

Yes you can, it results in a salty acidic slightly sweet fruit, if the fruit is soft generally it will go to mush so try to choose firm fruits such as plum or apples work well.

Do it all have to be submerged underwater?

Yes it does as otherwise there is a risk that mould will form. Often a weight or stopped is used to keep the veg down underneath the water, you can use a clean stone to do this.

What happens if it develops mould?

Generally the mould only develops in the part that is above the water level, just remove this and discard and all under the water should be fine, but always check.

How long does it take to be ready?

As mentioned above time and temperature dictate the amount of time required. The warmer the room the quicker the fermentation and the longer you leave it to ferment the more acidic and broken down the veg or fruit will be. Just taste a little to get an idea if it is ready and over time you will leave what is the best time frame to reach your desired results.

Can i over ferment my veg?

You can indeed, when a veg is over fermented it will lose its colour and break down in mush and be super acidic.

How do I store my fermented veg?

Once you are happy that there are fermented enough just put in a sealed jar and store in the fridge, they will continue to ferment but much slower.

Other recipes you may like, with beneficial prebiotics for gut health

Some other digestion friendly recipes

  • our easy to make Spaghetti Bolognese is delicious and easy on your digestions
  • This vegan korma is again light on your digestions as well as a total crowd pleaser
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Homemade Probiotics – how to ferment all vegetables – the easy way


Here is a wonderful easy method to ferment you veg, here we have 450g of mixed veg but you can mix and match depending on what veg you have.

Takes 10 minutes

Serves 20

Ingredients
 

  • 200 g carrot
  • 100 g pak choi
  • 20 g ginger
  • 2 cloves of garlic
  • 2 red onions

Instructions
 

  • Firstly let’s prepare our veg, finely slice the carrot and the pak choi, peel and finely slice the ginger. Leave the garlic whole.
  • Weigh the veg, which comes to approx 450g. Multiply the amount by .02 or 2%, which gives you 9g, which is the amount of salt required. Gather your 9g of salt.
  • Get a clean jar to ferment in with a matching lid.
  • Add the prepared veg along with the salt and cover with drinking water. Ensure all veg is submerged under the water. Ensure to date your ferment so you remember when it was started. Close the lid not too tight so that gases can escape but also tight enough to stop bacteria entering.
  • Leave to ferment on your kitchen counter outside of direct sunlight.
  • Taste every couple of days until it reaches your desired level of acidity and the veg is broken down enough. Enjoy!

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