A simple nourishing monthly recipe

Simple breakfast pancakes

I love pancakes for breakfast, but time is often not on my side! These are super quick and easy and good-for-you too. Everything gets bunged in a blender. And using a teacup for measuring saves time too. (The pancakes may vary a little from cup to cup but it’s really the ratio that makes this recipe work, so don’t worry).

They are sweetened with natural nutrient-rich bananas and maple syrup or honey, and use whole grains and nuts instead of flour. So packed with nutrients - you can happily eat these pancakes knowing they are healthy & warming - perfect for colder mornings. Yum! 

Ingredients:
1 teacup of oats (about 80g)
1 apple
½ a teacup of nuts (about 50g) – whatever you have / like - pecans, almonds, walnuts etc
1 cup (150ml) of milk, your choice (cows, almond, soya etc)
1 medium banana
vegetable oil or butter, for frying

To finish:
any topping you like.
I love a dollop of greek yoghurt, a pinch of cinnamon and drizzle of maple syrup.
but you could top with anything like: sliced banana, berries, cooked apple, chopped or flaked nuts, toasted seeds.

Method
- Put the oats into a blender and blitz until you have a rough scruffy four
- Grate in the apple. Then add the nuts, milk and banana to the blender and blitz until combined.
- Heat a non-stick pan on a medium heat and add a little coconut oil or butter. Allow it to melt, then add ladlefuls of the pancake batter to make Scotch pancake rounds. Cook for 2–3 minutes, or until bubbles rise to the surface.
- Use a spatula to carefully flip the pancakes over and cook on the other side.
- The first batch are always more delicate, so don’t worry if they look a bit scruffy. Keep them warm while you cook the rest.
- Once all your pancakes are done, use a speed peeler to peel your apples into long pieces then put into a bowl and toss with the lemon juice, the cinnamon and nutmeg.
- Serve the pancakes stacked and topped with the apple, maple syrup and a little yoghurt.
- You can change it up and serve with berries, stewed autumn fruit or more banana instead of the cinnamon apple too.

From the wonderful book "A Modern Way to Cook" by Anna Jones (VERY highly recommended, she is an really inspiring foodie lady).

Some things I’m loving right now & you might like too…

• A book that I love.

• A podcast that I love, all about change - with amazing guests & brilliant host.

• Something lovely to do with small ones (age 2 - 5) in York this month.

• Interesting - the banned books you haven't heard about

• Looking forward to watching this - Chef's table pizza

2 minute self-care

Could you weave a short self-care practice into your day. Taking just a couple of minutes to pause and take a mini-rest. They can make a big difference, and are short, sweet and simple to do.

Here’s this months mini practice:

Find a comfortable seat, place your feet on the ground

Put your right hand on your belly, left hand on your heart centre

Breathe in for 4, breathe out for 4

Feel the breath moving in your body, feel your feet on the ground

Do this for two minutes.

A guided meditation

To Let go

A guided meditation to support you to let go of anything that’s been weighing you down, or causing you to feel stuck. Create space for more of what you want, instead of being caught up with the things that don’t serve you.

You can do this relaxation sitting (in a chair or on the floor), but it's especially lovely to do lying down.  This could be on your bed, or lying comfortably on the floor (on a soft rug, carpet or a yoga mat), or even outside (in warmer weather, of course!).

You can listen here, or download it if you prefer

A calming breathing practice

Taking some time to practice slow breathing techniques can be so benefical. It can help you manage stress, and you can do it anywhere and anytime. This square breathing is a great reset, and it helps your mind focus on the breath, counting and looking - so your mind has less chance to jump into busyness and stress.

Basically as you breathe you trace your gaze around the 4 sides of a square object you can see. While you do this you breath in for a count of 4, hold for 4, breathe out for 4, hold out for 4.

SQUARE BREATHING 

1. Focus your gaze on something square that you can see. It could be a window, picture frame, computer screen or the image on this page below.

2. Focus your eyes on the bottom left hand corner, and as you breathe in count to 4 (it should take around 4 seconds) while tracing your eyes up to the top left corner

3. Gently hold you breath in for 4 seconds as you trace your eyes across the top to the other corner

4. Breathe out and trace your eyes down to the bottom right corner as you count to 4

5. Gently hold your breath for 4 seconds as you move back to the bottom left corner to start again.

TIPS:

~ Practice when you’re not feeling stressed, so you build the ‘muscle memory’ and can easily access this when you do need it to calm yourself

~ If holding for 4 seconds seems to much, then instead find something rectangular (like a door). Use the shorter edges for the breath holds and just do them for 2 instead - it still works!

November Mixtape

Here’s some music I’m loving at the moment, my November Mixtape for you all

Enjoy!

https://open.spotify.com/playlist/2vv31ItVVzyB3JlnXYbVuF?si=3smbzN3DT5mS9iQfr-bmIA

Lets Come Together…

If you want to see my full schedule of classes & events then do head here I’m booking fr 2023 now!

And watch out for the December Newsletter which will have some lovely calming self-care practices and a long wintery guided relaxation - to help keep you chilled and take time for you over the festive season. Because all mothers need that!

With love & kindness to you all.

Susan x

PS Do drop me an email with any feedback on this new Newsletter, or any suggestions. It’s always lovely to hear from you. susan@formodernmothers.com