Boost your immunity for winter

We hate to say it, but winter is just around the corner. Actually, we don’t hate to say it. Winter is a beautiful season! Frosty mornings, snowy evenings, wrapping up warm and cosy by the fire… we love winter in fact. Sadly though, your body doesn’t always share your enthusiasm. Come winter, come germs, or so they say. But not this year. Here are some tips and tricks to help you boost your immunity for winter- act now and you’ll sail through this wondrous season!

Sort your diet out

What you put inside your body is so important. So make sure you provide it with the fuel it’s going to need to get through winter. Start now. Eat only whole foods, as natural as possible, and make every mouthful count. Believe us when we tell you, your body will thank you for it.

Your body is going to need lots of  nutrients such as vitamins A, C, D and E, as well as minerals selenium and zinc, and Omega 3s if it’s going to stand a chance. Avoid processed foods and steer clear of too much sugar too.

Up your intake of Vitamin C

Male sure you’re eating lots of fresh fruit and vegetables in order to make sure your immune system is as strong as possible. Berries, citrus, kiwi, bell peppers, and dark green vegetables are all good sources of this.

Hydrate your body often

Drink, drink, drink! And then drink some more. Water is your body’s best friend, no matter what the season. During the winter you are spending time going from cold temperatures outside to warmer temperatures inside, and central heating can really mess your body up too. If you’re dehydrated your immune system is going to be weak, so carry on taking that bottle of water with you wherever you go.

Sleep well

If you’re not sleeping enough, your body is going to complain. You need at least 6-8 hours per night, and to get this you need to have a good routine. Avoid caffeine and alcohol, eat well, exercise frequently and take time to wind down each evening. Avoid screens before bedtime too, as they hinder the body’s ability to produce the sleep hormone, melatonin.

Get plenty of fresh air and daylight

It can be so tempting to stay huddled up indoors during the winter, but this is the worse thing you can do. Get outside, breath in the fresh air and get moving! Your body needs Vitamin D because it helps to strengthen the immune system. Try to get outside a few times a week for about 30 minutes if you can.

 

What are your top tips for boosting your immune system ready for winter?

Three surprising little uses for pumpkin

So we’re fully in the throes of autumn so what better way to celebrate than with the good old pumpkin? This vegetable sums up autumn for so many of us, but did you know that there is more to it than soup or pie? Here are three surprising little uses for pumpkin..

Use it on your skin

Never smothered your skin in pumpkin before? Well now is as good a time as any to start! Because pumpkin is full of Vitamins A, C, and E, it is able to slough off dead skin cells, rejuvenate dull and uneven skin and protect from both the sun and environmental pollutions. So it’s pretty awesome, don’t you think?

When you mix pumpkin with ingredients such as cinnamon, ginger, allspice, and nutmeg, all of a sudden you have a mixture that will  change the way you treat your skin forever! The spices have great circulation stimulating and anti-inflammatory properties which really help to get the blood moving; add in some coconut oil to moisturise and sugar to gently exfoliate and you are onto a winner!

To make this beautiful pumpkin scrub, all you need is

• 250g granulated sugar
• 85g pumpkin puree
• 1 tablespoon coconut oil
• ¼ teaspoon ground ginger
• ¼ teaspoon ground cinnamon
• ¼ teaspoon ground nutmeg
• pinch ground allspice

To make it, just melt the coconut oil and mix in the other ingredients. Allow to cool and harden, store in an airtight container.

Use it on your hair

What goes on the skin, goes on the hair, right? That’s usually the case when it comes to natural home remedies, and pumpkin is no different. Now that we know what goodness is inside, why wouldn’t we want a little of that on our hair too? To make a wonderful pumpkin hair mask, all you need is

• 340g pumpkin puree
• 85g coconut oil

That’s it! Simply blend the two ingredients together and apply to damp hair. Leave for 20 minutes, then rinse and wash as normal.

Use it to freshen your home

Regular readers will know that we’re huge fans of natural air fresheners (read this post) so we love the idea of using a pumpkin to keep the home smelling sweet this autumn! All you need is

• a pumpkin
• ground cinnamon
• ground ginger
• ground nutmeg
• a tealight candle

You can use all or just one or two spices- make it smell just how you like it! To make your air freshener, simply cut the top off your pumpkin and remove the insides. Clean well, and cut ventilation holes in the sides of the pumpkin. Clean the pumpkin top, and rub your spices all over the inside of it. Pop your taillight candle inside, and voila! The smell of autumn in your home. Perfect!

 

Three foods to eat this autumn

Hands up if you love autumn! How can you not? The world is just so beautiful right now- with the changing colours of the leaves dancing in the wind, and the fading sunshine peeping through the clouds… ok, so that may be a bit of a romantic view, but genuinely we LOVE autumn here at Little Soap HQ! We love the warmth of the afternoons before winter really kicks in; we love the promise of fresh starts as the kids trudge off back to school; we love the abundance of delicious foods. And that’s what today’s post is all about. The plethora of amazing produce at your fingertips in the autumn. So here are three foods you must eat this season… you’re welcome.

Sweet potato

We LOVE sweet potato at any time of the year, but in the autumn they are really delicious. A lot more easily digested than white potatoes, the sweet potato is a firm favourite in both sweet and savoury dishes. They’re full of beta-carotene (vitamin A) and they taste great too.  For simple, tasty, crispy fries, add a teaspoon of cornflour and a teaspoon of paprika to your wedges before adding olive oil and baking in the oven. Or you could try…

Sweet potato brownies

All you need is:

• 2 medium sweet potatoes
• 80g ground almonds
• 100g buckwheat or brown rice flour
• 14 dates
• 4 tablespoons cocoa powder
• 3 tablespoons maple syrup

Don’t be alarmed by the sweet potatoes in this recipe! Set your oven to 180 degrees c, and start by peeling and cutting the potatoes into squares. Steam for around 20 minutes, until they’re nice and soft. In a blender, mix the potatoes with the dates; add all the other ingredients to another bowl, then combine the two mixtures, stirring well. Bake for 20 minutes, then allow to cool for at least 10 minutes before cutting into portions. You have to try this!

Figs

Figs are so underrated! They are actually really high in fibre (5 grams per 1½-ounce serving), way higher than ny other common dried or fresh fruit. And they’re also a good non-dairy source of calcium too – the same amount of figs and milk provide equal amounts of calcium. Fig puree can be used as both a sweetener and a fat substitute when you’re baking and you can keep them dried to snack on when a sweet craving hits. The ultimate versatile autumn treat! One of our favourite recipes for figs is…

Fig and coconut brownies

All you need is:

• 60g ground almonds
• 60g dates
• 100g maple syrup
• 50g coconut sugar
• 85 g coconut milk
• 50 g desiccated coconut
• 6 steamed figs
• 2 tablespoons coconut oil
• half a teaspoon bicarbonate of soda
• pinch of salt

To make the brownies, simply blend all the dry ingredients in a food processor. Then add the dates, figs, coconut milk, coconut oil and desiccated coconut and blend until the mixture is smooth. In a medium bowl, stir the maple syrup into the mixture. Grease an 8×8” pan lined with foil and spread the mixture evenly on the foil, then bake at 325 degrees Fahrenheit for 25 minutes. Enjoy!

Beetroot

We love beetroot! Perfect in a salad, amazing with a warming stew, and just as great in a chocolate cake. Beetroot is full of   potassium, magnesium, iron, vitamins A, B6 and C,  folic acid,  carbohydrates, protein, antioxidants and soluble fibre. A real super food! And in case you hadn’t guessed where we might be going with this, you can also make these little beauties…

Beetroot brownies

All you need is:

• 320g brown rice flour
• two teaspoons baking powder
• 60g cocoa powder
• 170g maple syrup
• 170g grated raw beetroot
• 340g coconut oil, melted
• 170g coconut milk
• 4 egg yolks
• 4 egg whites

To make them, preheat your oven to  165 degrees c. Grease a 1 inch cake pan and line with paper. Sift the flour with the baking powder and cocoa and then add the beetroot, madly syrup, coconut oil, milk and egg yolks. Mix well. In another bowl, whisk the egg whites until they’re stiff, and then fold into the first mixture. Pour into your tin and bake for 45 minutes. Allow to cool.

That’s three foods you to eat this autumn. Who says you can’t have your cake and eat it?

 

 

Five super little uses for turmeric

Open your spice cupboard and I bet you’ll find a jar of turmeric in there somewhere. It’s a staple in many kitchens, but did you know that there are many other uses for it too? In fact, you could do with keeping a jar in your bathroom cabinet too. Read on to find out more about five super little uses for the wonder stuff that is turmeric…

Use it to treat problem skin

Turmeric has amazing antiseptic and antibacterial properties which means that it’s able to fight breakouts helps to bring a youthful glow to your skin. Turmeric can also help to reduce the oil secretion by the sebaceous glands, which again means a complexion you can be proud of. Lastly, for dry skin, turmeric can also be used alongside other ingredients, so I think we have all bases covered there!

To make an acne fighting face mask, you need:

• turmeric powder
• sandalwood powder
• lemon juice

Mix the ingredients together and apply to the face. Leave for ten minutes before rinsing off with lukewarm water.

To make a moisturising mask for dry skin, you need:

• 1 egg white
• 2 drops olive oil
• fresh lemon juice
• rose water
• pinch of turmeric

Mix all ingredients together and apply to dry areas on the face, neck, elbows and knees. Allow the mask to dry completely before washing off with warm water.

Use it to treat problem hair

Turmeric is fantastic for your hair too! We told you it was amazing. Because of its super powers, turmeric is able to help promote hair growth and treat problems with the scalp too.

To treat dandruff, you need:

• turmeric
• olive oil

Mix together and rub into the scalp before taking a shower. The mixture will work by increasing circulation in the scalp and providing nutrition to the hair follicles, so it needs to stay on for around 15 minutes. Wash hair with a natural shampoo for best results.

Use it to ease inflammatory pain in your joints

Turmeric has such strong anti-inflammatory properties that it can help to ease the pain of rheumatoid arthritis and in some cases can delay the disease. When taken as a supplement turmeric can ease pain in your joints.

Use it to help manage your weight

Yes, really! Turmeric can help to manage weight loss because it improves your digestion. It can also help to reduce bloating from gas.

Use it to treat a cold

Turmeric has long since been used to treat colds and sore throats, and it couldn’t be easier to make this super little natural remedy. All you need is:

• half a teaspoon turmeric
• 1 teaspoon ginger, minced
• quarter of a cup of water

Mix all ingredients together well. Top the cup up with milk and either microwave or heat on the stove until the milk boils. Let the mixture stand for a few minutes, then add a spoonful of honey to taste. Mix, and re-heat for another few minutes. Finally, strain the mixture and drink.

 

 

 

 

Three little breakfast ideas to kick start your day the right way

Breakfast is the most important meal of the day? Yep, we’ve all hear this one many times before haven’t we? Over the years mums have been telling kids they need a good breakfast inside them to be able to get on with the day, and for once this isn’t an old wives tale. Breakfast really is an important meal! It kick starts the metabolism and prepares the body for it’s tasks ahead. So why do so few of us make it a priority? Ok, so time restraints can make it difficult, but really not having a great breakfast should never be the norm. So this week we’re looking at three little breakfast ideas to kick start your day the right way. Enjoy!

WHY do we need breakfast

Briefly, breakfast is so important because you are literally breaking a fast. Throughout the night our bodies are working hard to digest the food we’ve eaten that day, and replenishing cells ready for a new day. A good meal in the morning also helps to boost the brain ready for new challenges and, of course, restores essential energy too. So breakfast is important! But its also challenging. So how do we make sure that what we eat first thing in the morning is actually going to benefit us for the rest of the day? It’s all in the ingredients.

Three little breakfast ideas…

Time is of the essence. And if you have somewhere you need to be in the morning, chances are breakfast is either on the go, or skipped altogether. Well, there is nothing wrong with breakfast on the go if you really don’t have time to sit down- but NEVER skip it! Here is one breakfast idea that can be easily taken with you on the morning commute:

Smoothie

The smoothie breakfast is perfect for those who simply don’t have time to sit at the table, but still want to get a good breakfast down them. So pack your cup full of nutrients and goodness each and every morning and take it with you. Our three favourite smoothie recipes are:

• Berry blast: pop some kale or spinach into the bottom of your mixer, then top with frozen berries, coconut milk, a dessert spoon of chia seeds and a teaspoon of wheatgrass powder. Blend and enjoy. For an added energy boost you can add half a banana too.
• Coffee pick me up: so this one needs a little overnight prep, but it’s worth it! Soak 32g cashew nuts in water overnight. The next morning, add them to your blender along with half a banana, a teaspoon of cocoa powder, a handful of ice, half a cup of cold coffee, a teaspoon of maple syrup. Top up with coconut/ almond milk and blend. Delicious! The coffee will pick you up and the cashews will provide enough protein to keep you feeling fuller until break time.
• Blueberry bullet: a real super smoothie! Again, some overnight prep is needed, but it’s worth it! Pour 3/4 cup boiling water over two green tea bags, seep for four minutes then discard the bags. Let the tea chill overnight. The next day, add two handfuls of blueberries to the tea, along with 3 ice cubes, two table spoons unsalted almonds, and a table spoon of flax seeds. Top with almond milk, and blend.

If you do have time to sit and enjoy your breakfast, here are two staples that will see you through the day without making you late.

Overnight oats

Always get everything ready the night before- another gem from my mum! But it works. Overnight oats are a fabulous breakfast because they provide energy for the day ahead, and if you pack enough protein in you’ll feel fuller for longer too. AND they require no preparation in the morning. Win win! Here are our two favourite overnight oat recipes:

• Banana and choc- so simple to make! Simply pop 40g gluten free oats in a sealable pot, add half a banana, sliced, a teaspoon of chia seeds, a teaspoon of maple syrup, a teaspoon of cocoa powder and 85g coconut milk. Then add a tablespoon of cashew nut/ almond nut butter. Stir or shake and leave overnight. Delicious!
• Cinnamon dream: place 40g gluten free oats in a sealable pot, then add 85g coconut milk. half a teaspoon cinnamon, one teaspoon vanilla extract and 85g chopped fruit- banana works really well here. Shake, and leave overnight.

Our last breakfast idea requires no overnight prep, and as little or as much cooking as you are able to do…

Eggs

Probably the ultimate in breakfasts! Eggs are so high in protein that they will keep you feeling full for much longer than a bowl of cereal. Scramble them, boil them or poach them- its up to you. Eat them with avocado, wholemeal toast, or smoked salmon. Eggs are so versatile and one sure fire way to get your body ready for the day. Enjoy!

 

What are your favourite breakfast recipes?

Eco friendly beauty tips that won’t break the bank

These days they say that green is the new black, and here at Little Soap Company HQ we have to agree. We’re huge advocates of taking the earth’s priorities to heart when it comes to health and beauty products, and we love sharing our tips and tricks with you too. So with that in mind, this week we’re all about eco friendly beauty tips that won’t break the bank. Enjoy!

Switch to an all natural makeup bag

It’s a no brainer. We’ve written before about the benefits if ditching the mass produced stuff and going for a more natural approach when it comes to make up. Read this post for more info on it all.

Invest

Get rid of disposable products and invest in good quality products that are going to last a longer time. So instead of using throw away eye shadow applicators and make up brushes, invest in some that are going to stand the test of time. Yes, the cost is higher initially, but in the end you’ll save more and you’ll help to reduce the amount of rubbish your household send to landfill.

Set a timer

When you take a shower, set a timer and challenge yourself to spend less time in there. You’ll save water- and time- and it doesn’t cost you a thing. And while you’re at it, consider replacing your shower head with a slow flow shower head instead- it will use much less water overall.

Make some cuts

If you use cotton wool pads, face wipes or cotton buds, cut them in half to double your stash. You’ll spend less and you’ll throw less away too.

Switch to DIY beauty tricks

We LOVE sharing DIY beauty tricks with you, so here are three of our current favourites…

• Use banana peel to whiten your teeth. Seriously. Rub the inside of a peel over the front of your top and bottom teeth for about a minute, then leave to sit on your teeth for another ten. Then brush away gently with a toothbrush and repeat this process a few times a week. Much cheaper than expensive home whitening kits that are riddled with chemicals.
• Use bicarbonate of soda to deep clean your hair. Forget the harsh and expensive shampoos and hair masks- this will leave your hair super soft and shiny, and rid it of product build up too.
• Use coconut oil as a make up remover- no more nasty chemicals and plastic packaging for landfill.

Know where to apply

Perfume can be expensive and if your favourite scent really cannot be replicated with essential oils, then fear not- you can still be eco friendly if you buy less of it. The trick is to know where to apply it so that it lasts all day. The top spots are:

• Behind the ear
• Base of the throat
• Inside elbow
• Behind knee
• Inside wrist

Work it overnight

If your hair needs a soak or your feet are dry and cracked, apply super intensive moisturisers such as coconut oil and leave overnight. Your body will thank you in the morning, and it will cost you nothing either. Saves waiting around using electricity while you wait to rinse off!

Re-use what you can

Make up brushes, sponges, bottles and pots… re-use what you can, to save spending more money on new products and to reduce the amount of rubbish YOU send to landfill. Here are two things you can re-use…

• green teabags- Placed cold, used teabags over your eyes to combat dark circles and bags.
• mascara wands- clean them up  and re-use them! Use to clean fine jewellery, comb your eyebrows and even to unclog drains!

What are your top eco friendly beauty tips?

 

 

 

Five little ways to start eating clean NOW

The phrase ‘Eat Clean’ can not have escaped you by now. You can be forgiven for thinking it is the buzz word of the moment, because everyone seems to be talking about clean eating, clean recipes, clean food. And there’s a good reason for that because it really is more than a buzz word. For some, its more than a phase. It’s a way of life. Not sure? Here are five little ways to start eating clean NOW.

What is clean eating?

First and foremost, clean eating is not a diet. It’s not about depriving yourself of calories and it certainly is not about starving in order to lose weight. Rather, clean eating is a simple concept. You eat food in it’s most natural state. No additives, no preservatives and no processing at all. You eat only food that is good, wholesome and therefore ‘clean’. And in doing so, it’s likely that you will eat more than you used to, and you will consume more calories too. But this doesn’t mean that you will gain weight. Instead, because you are consuming only clean food, your body is more likely to learn how to regulate it’s metabolism better. So few people know that eating more actually speeds up your metabolism and helps the body to lose weight. So rather than eating less and slowing the fat burning process, you eat more (of the right foods) and your body burns fat more efficiently.

But to say that clean eating is all about losing weight is doing it a disservice somewhat. When you follow a clean eating lifestyle,  you are more likely to experience a whole range of other benefits too. People have reported feeling more energy, less emotional mood swings and an increase in positive energy overall. More so, clean eating is likely to help improve your skin, hair and nails too. So why would you not want to adopt this lifestyle NOW?

How to make the switch

Making the switch to a healthier, cleaner diet need not be hard work. True, at first you will need to make some practical and possibly emotional adjustments, but once you are on track and your body is responding to the new regime there can be no turning back! Nor would you want to. Here are our five top tips for eating clean…

Clear the kitchen of foods that don’t fit

Take a good look through your cupboards and get rid of the things that are going to make you ‘slip up’. At first, you are probably going to crave all the foods that are no good for you, so in preparation for this you need to be ruthless. And when your fridge is also empty, it’s time to shop. But you need to know your enemies! Generally speaking, processed foods are a huge no no but so are some other, more innocent looking foods. It’s best to avoid:

• Artificial sweeteners
• MSG
• Trans fats
• Food colourings
• E numbers
• Wheat
• Dairy
• Alcohol
• Refined sugar

Plan your meals

So you know which foods to avoid, and which to stock up on. Now to plan your meals. If you don’t usually plan for breakfast, lunch and dinner, this may be a little new for you. When you first start a clean eating journey, its a good idea to plan for snacks too. You should aim to eat at least five times a day, and make sure that everything you put into your mouth is good. Clean. So meal planning is a must. Scour recipes (in books and online) for foods you know you’ll enjoy, but go for some new dishes too. And make sure you take your plan with your to the supermarket so that you can’t be persuaded by special offers! One of our favourite clean eating recipes is a simple steak with salad and sweet potato wedges. Delicious, simple and nutritious. So there is no need for your meals to be complicated at all!

Don’t ditch the carbs altogether

While you should be mindful of the amount of carbs you consume, you should also know that cutting them out completely is not a great idea, and not in keeping with a clean eating lifestyle. Your body needs carbohydrates for energy and cutting them out will simply mean that you will feel tired and sluggish. That said, too many carbs can cause your body to react too. So make sure you eat around two carb portions per day and make sure that the main part of your meal is protein. The protein in your meal will keep you feeling fuller for longer and stop you craving all the foods that are not so clean.

Snack well

We’re brought up being told not to eat between meals, aren’t we? But if you’re hungry then eat! Just make sure that what you put into your body is clean. Go on to Pinterest and see what clean snacks you can find- there are SO many! Three of our favourite clean eating snacks are:

• Nuts. Eat up to 100g per day. The naturally occurring fats will be burned by your body in replacement for carb overload.
• Berries. Strawberries, raspeberries, grapes, blackberries, blueberries… all great foods to snack on.
• Clean chocolate. Yes, you heard right. To make it you need 40g coconut oil, melted, 25 g cocoa powder, two dessert spoons maple syrup and your choice of up to 100g chopped nuts. Ground almonds are also good to use for a slightly more praline texture, and a spoon of cashew nut butter is also wonderful here. Simply combine all the ingredients and pour into silicone moulds. These quantities make four portions.

Cook more

When YOU are cooking your meals, you are in charge of your destiny. What we mean is, if you cook, you know exactly what is going in to your food. So get your apron on and take charge of your menu. You won’t regret it!

What are your top clean eating tips?

5 things to do before summer is really over

Ah, September. If you live in the UK, this month usually has more sunshine than the whole of the ‘summer’ it follows! And there is the added bonus of the promise of autumn in the air too. What’s not to love? Fresh starts, new beginnings and a season on the cusp of change. But before we move on completely, here are 5 things to do before summer is really over. Enjoy!

Dig you heels into the sand and sit

Yes, just sit. We’re so busy aren’t we? Running from the office to the play date to the gym and then home. All the time, running. Busy, busy busy. When was the last time you just sat? More specifically, when was the last time you went to the beach and just sat? Choose a sunny day, and do it. Take the kids if you must, but make sure they know that this day is for you. To sit. And dig your heels into the sand. Feel the warmth of the sun on your skin for (possibly) one last time.

Simple activities like this are what summer was made for, so don’t miss out this year. Take the opportunity to do this one last thing. Make the most of a chance to close your eyes and let your mind drift awhile. The power of meditation is so great, and sometimes we need to completely remove ourselves from our every day lives in order to really appreciate life and all it’s glory.

Go camping

For one last jolly with the girls, or with the family. Do it! Camping can be so much fun, and there’s no better time than now. This weekend! Pack up a tent and get out into the outdoors before the weather really turns. And the best bit? Leave your phone at home.

Never underestimate the power of a weekend spent not being contactable! It’s fuel for your mind, nurturing for your soul and fantastic for your wellbeing. Leave the stresses and strains behind for a night or two. Go on, we dare you!

Eat alfresco

Late summer is wonderful for a whole array of fresh produce and it tastes even better outside, on a blanket. Our favourite picnic treats include:

Courgette and cucumber noodle salad

So easy to make! You need a spiraliser or potato peeler. Cut your cucumber and courgette into strips (or spiralise them into noodles) and place in a bowl. Add two tablespoons olive oil, the juice of a lime and a pinch of salt. You can also add chilli here Serve by itself, or as a side.

Cauliflower pizza

Cauliflower is so versatile and in this dish, you won’t even know you’re eating a vegetable! All you need is:

• 1 large head of cauliflower
• 1 egg, beaten
• 40g  ground almonds
• 1 Tablespoon Italian seasoning
• 1 Tablespoon garlic powder
• ½ teaspoon oregano
• Pinch of salt
• ½ cup pizza sauce or tomato paste

To make, set the oven to 200 degrees c, and line a baking sheet with paper.

Break up your cauliflower and pulse it in a food processor, until it resembles rice. Add this to a couples of inches of boiling water (in a pan)  and cook for 5 minutes or until the cauliflower is tender. Next, use a fine mesh strainer, and when you’re done place all of the strained cauliflower onto a clean dishtowel. Pull up the sides of the towel and squeeze out as much water as you can from the cauliflower. Getting rid of the water is crucial!

Place the cauliflower in a large bowl and add the beaten egg, almonds, garlic powder, Italian seasoning, oregano and a pinch of salt. Mix well and then place onto to the baking sheet and form the dough. Shape into a pizza, making sure the edges are a little higher. Then simply bake for 25-30 minutes until it browns. When it’s ready, add your sauce and toppings and pop back in the oven for 10 minutes.

Delicious eaten warm on your picnic, or just as great cold.

Chocolate peanut butter muffins

Because we all deserve a treat! These are delicious and actually rather clean too. All you need is:

• 2 ripe bananas
• 40g cup peanut butter
• 85g cup honey
• 1 teaspoon vanilla extract
• 30g + 1 tablespoon cocoa powder
• 1/2 teaspoon baking powder
• 1/4 teaspoon salt
• 60g cup brown rice flour
• coconut oil for greasing pan

To make the muffins, set the oven at 170 degrees c. Use coconut oil to grease a muffin pan. Peel your bananas and mash them well in a large mixing bowl. Then add your peanut butter, honey, and vanilla, using a fork to combine all ingredients well. In a separate bowl combine cocoa powder, baking powder, salt and flour. Add the dry mixture to the banana mixture, again using a fork to combine well. Spoon the batter into the muffin pan, filling each slot 3/4 of the way. Bake 12-15 minutes. Allow to cool slightly before eating.

Enjoy!

Take your workout outdoors

Chances are you’ve already been taking advantage of lighter mornings/ evenings and finer weather, so if that’s the case carry on! If you have yet to venture outside to exercise, now is the time to do it. There’s nothing like the feeling of the fresh air to get the heart pumping and the lungs working. Try it. Today.

Dance in the rain

Or walk. Or just stand. I mean, when was the last time you actually enjoyed a rainfall? We’re so busy dodging the rain with umbrellas and coats, complaining about it as we rush to work… when was the last time you actually stopped to appreciate it? Ok, hear me out. There must be an occasion, now and then, when you don’t have to be somewhere. And you aren’t wearing clothes that are dry clean only. And you are prepared to brush away the shackles of being grown up and just enjoy the moment? And let’s face it, we’re never going to be short of rainy days are we? So instead of complaining, why not embrace the rain before it gets too cold?

How to start an organic garden

To plant a garden is to believe in tomorrow

It’s never too late (in the year, nor in life) to take up gardening, and if this is something you’ve been considering, then this post is for you. There is a saying that goes something like this: whenever you are eating a thing of beauty, you are restoring your soul. How perfect is that? What you put into your body matters a lot. Now imagine that what you put into your body was grown by your own fair hands? Want to get started? Here’s how to start an organic garden.

Choose your plot

You might not have the room for a full sized vegetable plot, or you might not want to turn over your whole garden either. So it’s up to you to decide where your plot will be, and how big too. It might be several containers on a balcony, or it might be an allotment. Either way, you need to make sure it’s ready to use. Just as you need the right nutrients to function well, so does your garden. So prepare your plot- fill it with good quality soil and make sure it is ready to go before you plant anything.

Make your own compost

This is so easy to do and such a great way to be eco-friendly too. A good quality compost is essential for a good quality garden, and what better way to give back to earth? You can make your own compost heap very easily, or you can buy special bins that are designed to make the task a little easier. Don’t throw your veg and fruit scraps away- compost them. For more information on how to get started, see here.

Choose your plants carefully

It’s all very well having grand plans of exotic plants that you can serve up to your friends, but have you really thought about what will grow in your garden? The UK is vastly different to other climates, and depending on where you are in the country, some plants might not fare so well. Don’t plant seeds for plants that need lots of light if your plot is mostly shady, for example, and steer clear of plants that are notoriously difficult to grow. Start simple.

As we’re heading into Autumn soon the following are great plants to start with now:

• Broccoli
• Cauliflower
• Lettuce
• Onions
• Radishes
• Rocket
• Turnips
• Spinach

And as we head into Winter, the best plants to be growing are

• Broad beans
• Asparagus
• Peas
• Garlic
• Winter lettuce
• Spring Cabbage

Water and weed well

Make this part of your routine, and you might find that it’s both relaxing and rewarding. Your garden needs lots of TLC too. So water your plants well (mornings are usually best) and make sure you regularly tend to weeds too.  Pulling weeds can be hugely therapeutic and actually great exercise too. So no excuses!

Steer clear of toxic pesticides

Don’t be tempted to use pesticides on your garden. There are other ways to treat those pesky garden invaders! Do some research and find natural methods that will deter pests from eating your plants. Toxic pesticides are bad for both your garden and the environment around you, so should be avoided at all costs.

At the end of the day…

When you’ve spent some time gardening, chances are you will feel it! Spend some time on yourself now. Remember to wash your hands well (even if you use gardening gloves) with a proper gardening soap. We love our Little Gardeners soap because it was made especially for hands that have been busy working the earth.

Coloured with rough green clay and added organic oats for cleaning dirty but delicate hands, this bar is fragranced with a heady blend of Rose Geranium and Ylang Ylang…. Perfect for any gardener right through to the the lady of the house who dabbles with paints or pots! Almost too good for the outhouse sink – so totally ok to use this one in the bath to wash particularly grimy hands and bodies!

 

Make your own natural deodorant: 3 little remedies

As the warm weather continues, our summer survival tips continue too. This week we’re tackling a potentially tricky subject- deodorant. We all need it now and then, to keep us smelling fresh and stop people running away when we get warm and sweaty…! But we don’t want to be using products laden with chemicals do we? No! So, here are 3 little remedies to help: make your own natural deodorant.

Coconut

Yes, we love coconut! Such a versatile super food, we cannot get enough of it! You can eat it, drink it, slather it on your face, body and hair.. and now you can use it to make an all natural deodorant too. Here’s what you need:

• 55 g coconut oil, melted
• 
30 g cornflour
• 30 g arrowroot powder

To make your deodorant, mix the coconut oil with the cornflour and arrowroot and add a few drops of essential oil. When all ingredients are well combined, pour into a small mason jar and allow to cool. When using, chip small pieces with a spoon and rub onto your underarm as needed. The deodorant doesn’t need to be stored in the fridge so is fine in the bathroom or bedroom upstairs.

Lemon

Lemons are fresh and their scent is clean and crisp. SO what better ingredient to use in your natural deodorant? It really is the lemon that makes this one so great. To make it, you need:

• 4 Tbs. extra virgin coconut oil, softened
• 2 Tbs. bicarbonate of soda
• 2 Tbs. arrowroot
• 5-10 drops of lemon essential oil

So this one is very similar to the first one, but the bicarbonate of soda means that it will help to absorb odours and control fungus growth. So pretty handy to have in your deodorant. All you need to do to make it is mix together the bicarb and arrowroot. Then add the coconut oil and lemon oil and mix well. Store in a small mason jar and use as and when needed.

Lavender

Since some people cannot tolerate bicarbonate of soda on their skin, this recipe might be the one for you. Lavender has natural anti bacterial and anti fungal properties, so it’s a good replacement that also smells divine. To make it, you need:

• 115 g cornflour
• 115 g coconut oil
• 40 drops lavender essential oil
• 20 drops lemon essential oil

Mix all ingredients together and store in a small mason jar. This one is lovely for lazy summer days!

Why make your own deodorant?

Aside from all the chemicals you really don’t want on your skin, natural deodorants are ridiculously easy to make and work out a lot cheaper too, since they last for so long. And when you use coconut oil, you are giving your skin a wonderfully moisturising boost too. If you do decide to go for it, these points are worth keeping in mind…

• The body needs to sweat. And sweating is ok. It’s healthy! It does NOT cause body odour. That occurs when bacteria builds up in the armpit, and that is what your deodorant needs to combat. Natural deodorants aren’t going to stop you sweating, but they will prevent you from smelling.
• When you switch to natural deodorants, it’s going to feel strange. Stick with it. Your body will take some getting used to being free from chemicals, and your natural reaction is going to be washing more often. That’s fine! Trust that your deodorant is going to keep you smelling as fresh as a daisy!