Annie Clarke - Mind Body Bowl - Think, move and eat your way to a more balanced life

Copyright

Thorsons

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www.harpercollins.co.uk

First published by Thorsons 2017

FIRST EDITION

Text © Annie Clarke 2017

Cover layout design © HarperCollins Publishers Ltd 2017

Photography © Philippa Langley

Instagram photography courtesy of the author and Will Sebastian

Food styling: Uyen Luu

Prop styling: Lydia Brun

Hair and make-up: Frances Done

While the author of this work has made every effort to ensure that the information contained in this book is as accurate and up-to-date as possible at the time of publication, medical and pharmaceutical knowledge is constantly changing and the application of it to particular circumstances depends on many factors. Therefore it is recommended that readers always consult a qualified medical specialist for individual advice. This book should not be used as an alternative to seeking specialist medical advice which should be sought before any action is taken. The author and publishers cannot be held responsible for any errors and omissions that may be found in the text, or any actions that may be taken by a reader as a result of any reliance on the information contained in the text which is taken entirely at the reader’s own risk.

A catalogue record of this book is available from the British Library

Annie Clarke asserts the moral right to be identified as the author of this work

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Source ISBN: 9780008191108

Ebook Edition © February 2017 ISBN: 9780008191122

Version 2017–01-25

HarperCollinsPublishers has made every reasonable effort to ensure that any picture content and written content in this ebook has been included or removed in accordance with the contractual and technological constraints in operation at the time of publication.

Contents

Cover

Title Page

Copyright

Introduction

A bit of background

A few last words before we begin

Mind

Body

Bowl

Breakfasts

Blueberry Overnight Oats

Cinnamon, Apple and Raisin Porridge

Savoury Porridge

Black Rice Porridge with Pear Compote

Chocolate Chip Granola

Banana and Raspberry No-Bake Breakfast Bars

Raspberry Tahini Porridge

Farmhouse Loaf

Cinnamon Buckwheat Granola

Coconut and Mango Overnight Oats

Spiced Quinoa Porridge

Grilled Portobello Mushrooms

Soups and Salads

Pomegranate and Pistachio Salad

Pea and Broccoli Soup

Roasted Pepper and Buckwheat Salad

Gazpacho

Turmeric, Carrot and Coconut Soup

Honey-Roasted Carrot and Chickpea Salad

Kale and Raspberry Salad

Sun-Dried Tomato, Chickpea and Quinoa Salad

Bowls and hearty meals

Red Rice Bowl with Beetroot Hummus

Creamy Aubergine and Asparagus Rice Bowl

Simple Ratatouille

Mexican Bowl

Green Goddess Bowl

Mushroom Quinoa Burger with Black Bean Sauce

Raw Courgetti with Sun-Dried Tomato Pesto and Cashew Cream

Baked Sweet Potato with Lentil Dhal

Rainbow Buddha Bowl with Sweet Potato Hummus

Middle Eastern Pancake with Pomegranate and Avocado

Chickpea Curry

Butternut Squash and Kale Curry

Pea and Spinach Risotto

Creamy Mac and ‘Cheese’

Lemon Chickpea Stew

Sides

Aubergine Dip

Potato Hash

Sweet Grilled Aubergine with Pine Nuts and Sultanas

Creamed Spinach

Grilled Avocado with Vine Tomatoes

Sesame Roasted Broccoli

Caramelized Onion and Sweet Potato Cakes

Rosemary Roasted Parsnips

Stuffed Mushrooms with Polenta

Sweet Potato Wedges with Smoky Ketchup

Quinoa Tabbouleh

Pea and Mint Pesto

Carrot and Tarragon Purée

Pea Falafel with Spicy Tomato Dipping Sauce

Snacks

Banana Bread

Toffee Popcorn

Hot Chocolate

Turmeric Latte

Matcha Latte

Baked Banana with Chocolate Sauce

Chocolate Orange Energy Balls

Hemp Protein Bars

Chocolate Mousse

Index of searchable terms

Acknowledgements

Conversion charts

About the Publisher

Introduction

The world of health and well-being is growing rapidly, and it is such an exciting time as more and more people take a positive interest in leading healthier, more fulfilled lives. There is so much around us inspiring us to be the best versions of ourselves that it has become almost impossible to avoid some sort of consciousness about the way we eat, move and treat our bodies, as well as the planet.

While this engagement in healthy living gets more than its fair share of bad press, I’m with the school of thought that it is undoubtedly a really positive thing to get people moving and thinking a little bit more about what they are eating and where their food is coming from. However, the difficulty is knowing how to adapt what other people are doing to suit your own body, budget and lifestyle. So while it’s great to be inspired by others, the key to a healthy, happy lifestyle lies in the evolution of our own habits, which are relevant to us as individuals.

There is now such an endless number of resources where we can find information about how to live our lives, what to eat, how to work out, and so on, that it has become a total minefield, and it can be hard to know who to listen to or where to begin. Many of us are drawn to take a very prescriptive approach when it comes to the way we eat and exercise in particular. It is often much easier when something is laid out in front of us, so we seek out diet plans, fitness programmes and regimented routines that have been designed by somebody else. Our bodies and lifestyles differ so much that what works wonders for one person just doesn’t necessarily suit the next. It is impossible to create a one-size-fits-all programme that works for everyone.

When I first decided to reassess my diet and lifestyle, I latched onto a specific format of diet and exercise in order to establish a new routine. I thought that by mirroring other people’s efforts I would achieve my goal of feeling my best, only to realize that because we are all so different – physically, mentally and in how we live our lives – I needed to tune into my own body and mind, and adapt to what I needed as an individual.