14Days of Wellbeing – First Week Round Up

14 days feature
We are starting the second week of #14days of Wellbeing, our wellbeing marathon to kick start the summer. Last week we shared a lot of exciting material, including extracts from our back list, videos and relaxation exercises.
Working with our sister imprint Watkins Publishing, we have been offering the chance to explore Gateways to Health, a great series from our backlist that includes succinct and effective practical exercises that can be performed anywhere and develop your mind-body balance if practiced everyday.
We have been sharing nutritional advise and tips everyday, including Christine Bailey’s healthy recipes, Saimaa Miller’s recipes and detox tips, and Renee McGregor advice on sport nutrition.

Swami Saradananda has been busy preparing a series of short videos that focus on the practice of mudras, delving into some of the mudras, and including practical exercises to increase flexibility in your hands and fingers.

Sound is a fundamental part of who we are. Our brains have evolved to respond to different sounds in certain ways – a scream sends a surge of adrenaline into our system while the soothing rhythm of a lullaby has a relaxing effect on our body and mind, encouraging us to sleep. We respond to sound not only with our consciousness, but also with our physical selves. We have been sharing Lyz Cooper’s sound healing exercises and awakenings sounds, inviting you to pay attention to the sounds that surrounds you, and the emotions they trigger.

We have been working with Tamara Russell to find the best way to incorporate some mindfulness exercises in your #14days practice. How does your mind react to the challenge of learning a new movement? Is this a reaction you see elsewhere in your life at all? Like Tamara Russell’s cup of tea and paintbrush, we shared Tamara’s mindfulness exercises that can be fitted into your daily routine.

You can still read all these material, plus our playlists and daily competitions, registering for free on
For those who are following us, we hope you enjoyed this first week, let us know what you think, you can comment on our blogs or social media. For those who are not registered yet, you are still on time! You can still register for free on
Many more exciting videos, nutritional advice, books and recordings from our authors are still to come, including Renee McGregor’s exclusive interviews with Olympic athletes Aly Dixon and Piers Gilliver.

It’s Almost Time…14Days of Wellbeing is Coming soon!

14 days feature

14Days of Wellbeing is starting soon! Get ready and sign up on
From Monday the 20th and for 14 days we will be sharing our author’s classes, listen to exclusive interviews, healthy wellbeing tips and tricks from our authors and nutritionists, and chapters from our books. All free and available from 14Days of Wellbeing website.

Once you sign up, make sure to keep your username and password to hand. You will be able to use it for this and the future programmes.
Check your e-mails, each day for 14 days you will receive an update via email, inviting you to enter our competition of the day.

14Days of Wellbeing is an opportunity to reconnect with your mind, body and spirit, and engage with us at Watkins and Nourish.

Be part of our community by keeping an eye on our social media and following the hashtag #14days!
Follow us on Facebook, Twitter and Instagram. Across all of our channels there will be yoga tips, mudra exercises, interviews, expert advice, delicious and nutritious recipes, motivational images, and meaningful extracts to inspire you to live your best life.

We hope you will enjoy, and let us know how you experience the 14Days of Wellbeing!


Smoked Salmon with Sweet Potato and Apple Röstis to Improve Your Gut Health

A herbed yogurt is served here with sweet potato röstis and salmon to make a healthy and delicious breakfast from Christine Bailey’s The Gut Health Diet Plan! Sweet potato is a tasty and nutrient-rich alternative to potatoes. It is packed with soluble fibre to support healthy gut bacteria and contains gut-protective carotenoids, and it is exceptionally tasty combined with apple!

066 Smoked Salmon with Sweet Potato

Serves 2

Preparation time: 15 minutes

Cooking time: 15 minutes

1 sweet potato, about 200g/ 7oz, unpeeled, cut in half lengthways
1 eating apple
1 egg, beaten
2 tbsp almond flour or very finely ground almonds, plus extra if needed
1 tbsp coconut oil or ghee
2 large slices of smoked salmon
sea salt and ground black pepper

Herbed yogurt
60g/ 2 ¼ oz/ ¼ cup coconut yogurt
1 tbsp chopped coriander/ cilantro leaves
1 tbsp chopped mint leaves
1 tsp lemon juice


  • Preheat the oven to 180c/ 350F, Gas 4. To make the herbed yogurt, put the yogurt in a bowl and stir in the herbs and lemon juice. Season with salt and pepper. To make the röstis, microwave half the potato at full power for 2-3 minutes until soft. Leave to cool, then peel off the skin. (Alternatively, bake in an oven preheated to 180c/350F/ Gas 4 for 1 hour.)
  • Mash the potato in a bowl. Coarsely grate the remaining potato and the apple onto paper towels and squeeze to remove the excess moisture. Tip into the bowl and add the egg and almond flour. Season and stir. The mixture should hold its shape. Add more almond flour if needed.
  • Heat the oil in an ovenproof frying pan over a medium heat. Divide the mixture in half and shape into 2 patties 1cm/ ½ inch thick. Use a large spatula to lift the patties into the pan. Lower the heat and cook for 2-3 minutes until the base is golden. Transfer the pan to the oven for 5 minutes to cook the röstis through. Serve topped with the salmon and a spoonful of herbed yogurt.Christine-Bailey

Christine Bailey, M.Sc., is a qualified nutritionist, food and health consultant, chef and cookery teacher. A member of the Guild of Health Writers, she writes for numerous health and food magazines and is the author of The Top 100 Low-Salt Recipes and The Top 100 Recipes for Brainy Kids for DBP. Christine runs courses and workshops, advises local authorities and schools, and works with a number of charities and organisations including the World Cancer Research Fund UK.


Christine Bailey
The Gut Health Diet Plan
£12.99, available from Nourish Books

Wild Rice and Strawberry Salad

Barbeque and picnic season is here! This easy and refreshing salad from Kristen Hartvig’s Healing Berries is the perfect dish to share with family and friends this summer, and each portion is only 219 calories.

Serves 4

Preparation and cooking time: 50 minutes

100g/ 3 ½oz/ ½ cup wild rice
2 tbsp walnut oil
4tbsp Raspberry Vinegar
25g/ 1oz hazelnuts, finely chopped
25g/ 1 oz almonds, finely chopped
2 spring onions/ scallions, finely chopped
500g/ 1lb 2oz strawberries, hulled and sliced
sea salt


  • Put the rice in a pan of cold salted water. Cook according to the package instructions until all the water is absorbed. Leave to cool and then mix in the walnut oil and the raspberry vinegar.
  • Toast the nuts in a dry frying pan with a little salt until just golden.
  • Place the rice in a large salad bowl. Add the toasted nuts, spring onions/ scallions and strawberries. Toss together and gently serve.

Kirsten Hartvig is an acclaimed nutritionist, medical herbalist and registered naturopath practising in East Sussex, and in Denmark Kirsten Hartvigwhere she is a government adviser on natural health. She is the author of 14 books on natural health, including Eat for Immunity, The Big Book of Quick & Healthy Recipes, and The Healthy Diet Calorie Counter. Kirsten also runs regular health retreats in the French Pyrenees, organizes local herb walks and gives talks and workshops on natural health in practice. She lives with her family in Forest Row, UK. Visit her website at


Kirsten Hartvig
Healing Berries
£12.00, available from Nourish Books






















How to Make Bread With Spelt

Unlike some of the rather bland alternative grains on the health-food store shelf, spelt tastes like a nuttier version of fluffy wheat. And yes, it’s good for you, too! Unlike much wheat, where the nutritional benefits of bran and germ are largely removed during milling, the good stuff in spelt is found in the inner kernel of the grain, and so survives the milling process unscathed.

Spelt really is a cook’s best friend. It’s great for making bread and cakes, and it can also make pastry and biscuits with a wonderful, crisp texture. The nutty flavour of spelt makes everything taste good, and the flour behaves in much the same way as wheat, if not better, so you don’t really have to learn any new techniques.

I think it’s always best to think of recipes as a guide, rather than strict instructions to be rigidly adhered to, so it’s important to practice using spelt in a variety of ways. It won’t take long for you to get used to using it – and once you do, you’ll never look back.

As there is generally a higher protein content and a more delicate gluten structure in spelt flour, you don’t need to knead it for as long as when making wheat bread. Remember, though, that it is more hygroscopic than refined flour, which means the dough will require a little more liquid, as you work the ingredients together, to prevent it from drying out. If your bread dough is feeling a little dry when you’re kneading, make sure you don’t just push on; instead, add more liquid. As bakers will tell you, the wetter the dough, the better the bread will be.

Never shy away from adding more water, milk or other appropriate liquid to keep the dough soft and supple. A dough that is dry and tough after 10 minutes of kneading isn’t going to improve after proving and baking.

Some great advice when it comes to making bread with spelt:

•  Bake it in a tin or basket. The gluten structure in spelt is different to that in wheat flour and it’s the network of fine gluten strands that gives the dough its structure, so a spelt loaf will benefit from being supported as it cooks.

•  Spelt dough can be quite dense. To make it softer, add a tablespoon of clear honey to give a pliable texture and to bring out the flavour.

•  To loosen the bread, add some fat – a little unsalted butter will do the job, and  it’s better than oil.

To know more, you can read Spelt by Roger Saul.


Roger Saul



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