Recipes to warm the soul & ignite the Spirit

Recipes to warm the soul & ignite the Spirit.

You may have heard of foods that will help align and balance the chakras. Foods that are healthy and good for you physically. But what about foods that feed your soul?

Enjoying the pleasures of mindful food creation is a wonderful winter ritual that can both ground the spirit, while restoring vital energy. We all relate to the process of combining flavours, setting the table, and sharing comfort with those we love.

This is a wonderful method of connection that can be shared with ones self, loved ones, friends and family.

Below are some feel good recipes aimed at feeding the soul and restoring nourishment during these cold winter months.

Pumpkin Soup

  • half full pumpkin or one small full pumpkin [around 1.2kgs prior to peeling]
  • 2 garlic cloves [minced substitute 1tbsp]
  • 3 cups vege/chicken stock
  • 1 cup water
  • 2 tsp ground nutmeg
  • salt & pepper to taste
  • cream/milk/butter to finish [can be omitted]
  • Large pot
  • Stick Blender
  • Cut the pumpkin into small chunks [leave out seeds and skin]
  • Put all other ingredients into pot [excl cream]
  • Bring to the boil then reduce to a simmer, cook until pumpkin is tender
  • Once pumpkin has softened, turn off the heat and blend carefully with the stick blender until smooth
  • Season with salt, pepper & add additional cream/milk/butter knob to add depth of flavour and creaminess.
  • Ladle into bowls, garnish with parsley, crusty bread, cream swirl


A wonderful recipe that can be adapted with flavours and ingredients to suit your needs and tastebuds.

  • 8 eggs
  • 2 bunches of asparagus
  • 1/3 cup milk
  • 80g grated Parmigiano cheese
  • 400g ricotta cheese
  • 200g cherry tomatoes
  • Chopped basil leaves [around 1tbsp]
  • Extra Virgin olive oil
  • Salt and Pepper to taste
  • Frittata or Lamington pan
  • Saucepan
  • Baking pan
  • Place half of the chopped basil, cherry tomatoes on the baking pan and drizzle with olive oil, salt and pepper. Place to the side
  • Preheat oven 200c, grease/line frittata/lamington pan
  • Bring Saucepan of water to boil. Add asparagus and cook for 1 minute. Drain cooked asparagus under cold water
  • Mix together remaining basil, eggs, milk, parmesan, ricotta, salt & pepper. Pour into greased pan, top with the cooked asparagus.
  • Place Frittata & Cherry tomatoes into the oven [frittata on the top shelf] – Bake for 25 minutes, or until cooked through
  • Serve with cherry tomatoes

Cherry Pie

  • 1.5kg cherries
  • 30g icing sugar
  • 1/2 tbsp water
  • Juice & Zest of 1 lemon
  • 80g caster sugar
  • 150g room temp butter
  • 1 egg
  • 2 tbsp cornflour
  • 200g plain flour
  • Vanilla Pod
  • Bakers Pastry or Filo Pastry [you can also make your own]
  • Pie pan
  • Large saucepan
  • Lightly grease the pie pan [if using a greaseproof pan, skip this step]
  • Remove stones from cherries [a pitter will help speed up this process. You can use frozen cherries, however you will need to halve the water added to accommodate the extra liquid]
  • In a large saucepan, add the cherries, sugar, lemon zest and split vanilla pod. Cook over medium-high heat for 10-15minutes until the cherries break down. You can mash them slightly with a wooden spoon to speed the process up a little
  • In a separate bowl, whisk together the lemon juice and cornflour: add this to the cherries & stir until the mixture thickens.
  • Once thick, remove the vanilla pod and allow mixture to completely cool.
  • With the pastry, cover over the pie pan completely. You can add or remove as needed. Trim excess carefully with a knife. The base and sides of the pan should be completely covered. With a fork, gently indent across the base of the pastry [this will stop the pastry from bubbling while cooking].
  • Fill the pastry shell with cooled cherry mixture
  • With the remaining pastry, slice into 1.5cm wide strips & criss-cross across the filling top. Alternatively, you can just lay a sheet over the pie to cover it. You may like to decorate the top with some additional pastry cut outs. Ensure you gently, but securely, push together the edges of the pastry if completely covering to pie filling.
  • Whisk together 1 egg with 1 tbsp of milk and lightly brush the mixture over the top of the pie pastry.
  • Sprinkle the top of the pie generously with granulated sugar
  • Bake in preheated oven at 175c for 35mins, or until golden. Serve Warm

Berry Pancakes

  • 1 cup self-raising flour
  • 1 egg
  • 40g butter
  • 1 1/2 cups buttermilk
  • 150g frozen mixed berries
  • 1 cup maple syrup [can substitute with honey]
  • 1 split vanilla bean
  • Fresh berries [to serve]
  • large bowl
  • saucepan
  • Frying pan
  • In a large bowl place the flour & make a well in the centre. To that add the buttermilk and egg and mix together [if possible allow mixture to rest for around 20mins]
  • Melt half the butter in the frying pan over medium heat. Spoon desired portions of pancake mixture into pan & sprinkle with frozen berries. Cook for around 1 minute, or until the batter begins to bubble on top. then flip and cook other side until golden.
  • In saucepan, add the maple syrup and scrape contents from the vanilla bean. Stir gently until warmed together.
  • Serve pancakes with vanilla syrup and additional fresh berries

Eggplant Parmigiana

  • 700g eggplant [1-2 depending on size]
  • 250g traditional tomato sauce [your families bolognaise/lasagne sauce]
  • 250g sliced mozzarella cheese
  • 80g grated Parmigiano cheese
  • Extra Virgin olive oil
  • Flour
  • Basil
  • Salt & Pepper to taste
  • colander
  • Frying pan
  • Baking Pan
  • Slice the eggplants into long 1cm wide strips. You will then want to place them in a colander covered in salt & weighted down. This will drain any excess moisture from the eggplant.
  • Then dry the slices with paper towel and coat them in flour
  • Fry both sides of the eggplant sheets in oil & allow to drain on paper towel
  • Spread a layer of tomato sauce on the base of the baking dish, then begin to layer ingredients…much like making a lasagne. A layer of eggplant, then Parmigiano cheese, salt/pepper, then mozzarella & basil before another layer of tomato sauce.
  • Keep repeating the layers then finish with mozzarella, Parmigiano cheese & salt/pepper.
  • Bake 190c for around 25-30 minutes. Serve hot


Know that changes in food & diet should always be supported by sound medical advice.

So be sure to check first before making any major adjustments.

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