Food. Friends. Sunshine!
Acupuncturist Philippa Summers shares the nourishing effects of our recent team picnic and the ingredients that helped make it.
The plan was a midsummer 3 day social / retreat in Scotland, meeting up for the first time in her homeland with WNT founder, Jennie Duck, who manages WNT remotely from rural Ayrshire. After all the social cancellations, postponements and thwarted arrangements that Covid wrought on us all we had thought that this one was in the bag. We meet regularly on Zoom and Jennie makes the occasional trip South, but this was to have been our first trip to see her there since she moved several years ago and our first residential social together.
Planned in March, excitement seeded, accommodation reserved, trains booked and therein lay the rub. It wasn’t covid that scuppered our plans it was the train strike. Driving that distance was out of the question with all train traffic moving to the roads so we cancelled. We were all gutted.
So, plan B a picnic in Brockwell Park! Sadly no Jennie, of course. And, just to be clear this was a ‘keep it simple’ kind of picnic – not a wicker basket or gingham tablecloth in sight. Bring a sandwich, with the emphasis on getting together and making the most of the sunshine. Lauren, bless her, did however make the most gorgeous lemon and poppyseed cake with gooey tangy lumps of lemon flesh, elevating it up a notch or two! It was a glorious lunchtime together, a modest affair, a chance to catch up face to face. Alas, not quite what we had planned but when life cancels the trains and gives you lemons, make the delicious lemon and poppy seed cake below and have a picnic.
If you are not a regular to Brockwell Park do checkout it’s many surprises. The walled garden, the Community Greenhouses, the views of the city from between the café and the tennis courts, the lido, children’s paddling pool and playground. Our beloved park has so much to offer everyone.
Enjoy your summer!
Lemon and Poppy Seed Cake
This cake is huge with deliciously tangy pieces of lemon pulp to tantalise the tastebuds, so great for sharing at large summer picnic. Says it serves 10-12 but goes further than that. Not healthy (don’t even look at how much sugar it contains) but hey, once in a while!
7-10 unwaxed lemons (1kg)
210g unsalted butter, melted
95g grapeseed or other neutral oil
6 large eggs
1 egg yolk
530g plain flour
25g black poppy seeds
5g baking powder
5g bicarb of soda
For the glaze:
250g icing sugar
2 lemons juiced
Grease and flour a 2.8 litre Bundt Pan.
Heat oven to 190C, fan 175, Gas 5.
Zest the lemons (outer yellow only), reserving the zest.
On a plate to catch the juice, cut ends of each lemon and cut away peel. Remove the pulp from the membranes. Keep all the juice and the pulp cut into 1 inch chunks. Squeeze extra juice from the membranes and discard. This should give about 15g zest, 170g pulp, 70g juice. Top up with extra lemons. That is the fiddly bit done.
Whisk together dry ingredients. In a separate large bowl whisk together wet ingredients. Mix wet and dry and stir well to combine. Add lemon zest, pulp and juice and mix well.
Pour batter into bundt pan and bake 60-70 mins, checking after 60 mins – press top of cake and it should bounce back.
Cool cake in the pan for 45 minutes, loosen with a spatula and carefully turn onto a wire rack, with a wide pan underneath to catch any excess glaze.
To make the Glaze simply whisk the ingredients together and then pour over the cake in a steady stream. Leave to set for 15mins.
Wholesome Bone Broth
Acupuncturist and wholesome food enthusiast Philippa Summers shares some of the benefits and uses of bone broth and advises how to get a good batch going with insider tips and ideas to make it tasty and nutritious.
I have always had an interest in cooking wholesome food for both enjoyment and health and am guided away from processed foods by choosing ingredients that ‘ran, swam, flew or grew’ in their most natural state. Like many people I have in recent years leant towards a more heavily plant-based diet with an emphasis on a wide variety of colourful fruit and veg, wholegrains and plant-based protein like lentils, pulses, beans and tofu. However, I do still eat fish and meat, buying far less but of higher quality, higher welfare - by trying to choose largely wild fish and meat that is free-range, grass fed, preferably organic - and using every last bit which brings me to the wonders of bone broth.
It has been revered for its potent nutritional and medicinal properties by various cultures across the globe for thousands of years from ancient Greece, throughout Africa and Asia, to the infamous recuperative ‘Jewish Penicillin’. A South American proverb states ‘Bone Broth will resurrect the dead’. It had a reputation within Chinese Medicine stretching back over 2,500 years for its ability to support digestion and reproductive health – pre-conceptually for both men and women to support egg and sperm health, during pregnancy for mum and baby, and post birth to help mum rebuild her strength.
Bone broth is packed with easy to digest gelantinous protein and amino acids from the collagen in cartilage, and minerals such as magnesium, calcium, phosphorus and potassium from the bones, extracted by long slow cooking. Wide ranging potential health benefits include helping to support skin, bone and joint health, soothing gut issues like ulcerative colitis and leaky gut, supporting immune function, helping recovery from upper respiratory infections and it may also help to promote good sleep. The combination of skin, joint and sleep effects likely make it beneficial for women post menopause, a time when increasing protein and reducing carbs can be helpful.
We can get a bit caught up about what’s in food and what it is good for. Sometimes it is good just to let go of that and enjoy the wholesomeness because you know in another more intuitive way that it is nourishing. For me bone broth is one of those things. A warm soothing elixir! It is delicious drunk on its own, makes a great base for soups and stews.
For convenience you can buy bone broth ready-made, conveniently packaged and delivered frozen direct from the farm to your door but it is far cheaper and satisfying to make your own. It cooks for so long that it is more economical on fuel to cook up a big batch so I collect any chicken bones both raw and cooked in the freezer until I have a good supply, supplementing them with some chicken carcass bones from the butchers to fill a stock pot.
Chicken Bone Stock Recipe
This recipe uses chicken bones and cooks for 4-6 hours. You could make a fish version substituting the chicken for fish heads and bones usually discarded by the fishmonger so very cheap – use about 1kg per litre of water - and simmer for one hour. Strain through muslin to remove all bones.
You’ll need a large stock pot with a tight fitting lid.
Optional: Before making the stock you can roast the bones for an hour in the oven until they are golden for a richer flavour.
The effort will more than pay off for the ease with which you can prepare a tasty meal or quick warming drink that nourishes you deep to the bone. Enjoy!
Acupuncturist and kitchen dynamo Philippa Summers shares some guidelines for a hearty winter breakfast of champions that will warm you from the inside out and stoke your fire for the day ahead. Yum!
What do you have for breakfast? Do you even have breakfast? It’s often a meal that people skip or habitually go for something quick like a cold bowl of cereal or a couple of slices of toast on the go but when the temperatures drop there is nothing like a comforting bowl of porridge to start the day and get the warmth going from the inside. It is quick to prepare, will sustain you all morning and is a gift to your whole digestive system.
Try a water-based whole oat porridge, flavoured with a small spoonful of blood-nourishing molasses, and maybe some cinnamon and ground flax seeds.
Top with a sprinkling of pumpkin, sunflower and sesame seeds for extra goodness and a couple of spoonfuls of berries. I use frozen summer berries out of season and just warm them gently. For speed, and if you don’t mind a strangely coloured porridge just add them to the porridge towards the end of cooking. I like a splash of milk to finish it off when it’s in the bowl for that that combo of thick porridge and liquid milk. Delicious and nutritious!
If you skip breakfast you may find yourself going for less nourishing alternatives as your blood sugar drops. It can precipitate a vicious cycle of sugar spikes, drops and unhealthy snacking. Starting the day with nourishing breakfast gets your eating habits off to a healthy start and one suggestion to prompt an appetite at breakfast time might be to replace supper with something very light late afternoon or early evening for a night or two, just to kick start a breakfast habit.
Finally, try to make time to sit and enjoy your meals, including breakfast. The digestive process begins when we look at the food, anticipate it and the digestive juices start to flow. And we are more likely to chew our food well, another important part of the digestive process,if we are relaxed and not in a rush. Good digestion is as much about how we eat as what we eat.
Blogs from the WNT team. For our blogs from before June 2020 please see individual profile pages - it's a good way to get to know practitioners too.