My Recipe Book: Nourishing Recipes for Health and Healing

“The heart and soul of this blog are my recipes. Influenced by traditional asian and ayurvedic cooking, but also contemporary cuisine, I incorporate nourishing herbs and warming spices into my diet, to soothe the body, mind and soul.”

Hello and welcome!

My name is Sarah Jay and I love herbs and healthy foods that support and heal delicate bellies and sensitive body types. I am trained in Ayurveda and use Ayurvedic principles in my coaching practice, combined with naturopathy and a very intuitive mind-body practice. Health doesn’t just come from what you eat, but it stems from a deeper understanding of knowing yourself, understanding yourself and being in tune with yourself.

My recipes are allergy friendly and very good for people with sensitve body types and delicate digestive systems.

Many people experience digestive issues and sensitive bellies these days. So did I, and sometimes still do, when I forget to tune in, don’t listen to myself, or eat foods that are actually not suited for my senstive body type.

If you have many digestive issues going on (despite eting a healthy and balanced diet), and you don’t understand anymore what foods actually ‘set you off’ and which ones don’t, then my guidelines and recipes might just be able to help you.

My recipes will always be cooked and never be raw.

This is not to say that I never enjoy eating a fresh apple or enjoy the odd salad on a warm summer’s day. However contrary to popular belief and diet trends, a raw diet isn’t aways suited to everyone and every life-style or body type.

If you know about Ayurveda, you know that raw foods are generally not favoured, and if at all, are only really well tolerated by Pitta dominant types; as the light, cold, rough and dry qualities of raw foods are ok to digest for the naturally strong digestion of Pitta (in opposition to Vata or Kapha dominant types). You can read a short summary of Ayurveda and what your body type might be here.

And even if you don’t know or care about Ayurveda, if you have digestive issues or food allergies of any kind, cooking your foods can help you balance and bring back your digestive fire, kill of pathogens and keep away that dreaded bloat!

I am also not a fan of sticking or adhering to rigid diet doctrines.

I believe that we should eat what feels right in every given moment and thus I am open to all kinds of foods, vegetables and fruits.

However there’s a few things that I simply do not include in my diet, because personal experience and my own path to healing has shown me that I feel much better without them. Furthermore, years of studying nutrition, naturopathy and research backs up my findings that in times of pollutants, toxins and GMO in our food-chains, certain food groups and additives should simply be avoided in order to maintain health, avoid allergies and to prevent degenerative disease.

Foods to be Avoided

 

  • Gluten
  • Soya
  • Corn
  • Canola Oil (also called Rapeseed oil)
  • Dairy
  • Processed Sugar
  • Pork
  • All natural and artificial flavourings and MSG
  • Citric Acid in all its forms as a food additive
  • Eggs

“In summary my recipes are heart-warming in nature, healing for sensitive bellies, full of flavour to uplift your senses & with the added benefits of nourishing herbs to heal, calm your spirit and nurture your soul.”

Dive into My Latest Delicious and Nutritious Recipes

gluten free and vegan spimach and zucchini quiche

Feb 21, 2022 / dairy free, Gluten Free, Mains, Nourishing Recipes, Turmeric, Vegan / By / 0 Comments

Vegan Spinach Quiche (Glutenfree)

This vegan & glutenfree spinach quiche will have you asking for more! Succulent, creamy and also yet crunchy, you wouldn't know that neither eggs nor cream were needed to make it. Vegan Quiche? A tasty vegan quiche! Is that really possible? Yes it is! Enjoy the magic of chickpea flour, vegetable stock, oat milk, tahini and turmeric to create a magic 'Vegan Royale' that will have you begging for more. Freshly cooked spinach and zucchini (courgette), steamed with shallots, garlic and fine spices will do the rest. And to top of it all off: it's really easy to make! What's not to like!...

Bieler's Broth: Liver Cleansing soup in a white mug

Dec 23, 2021 / dairy free, Gluten Free, Mains, Nourishing Recipes, Vegan / By / 2 Comments

Bieler’s Broth: Liver Cleansing & Kidney Calming

What is Bieler's Broth? Today I like to share an incredibly healing and very easily digestable soup recipe with you called 'Bieler's Broth'. This very nourishing and healing 'Bieler's broth' is superb for cleansing the liver whilst also being very soothing for the kidneys. First of all it's name comes from a doctor named Bieler who inveted the soup in order to restore an acid-alkaline and sodium-potassium balance to organs and glands. Especially the sodium-loving adrenal glands which often suffer severly under stress. The soup is vegan and all vegetable-based. It is not a culinary soup,...

fresh vegetable lentil soup with plenty of lentils and greens in a white ceramic bowl

Dec 23, 2021 / dairy free, Gluten Free, Mains, Nourishing Recipes, Vegan / By / 0 Comments

Granny’s Hearty Lentil Soup (Vegan Style)

Why Lentil Soup? This very hearty lentil soup is straight out of my granny's recipe book. It's vegan, it's tasty, it's healthy! From an ayurvedic perspective, legumes are essential for a healthy lifestyle and diet. Rich in protein, complex carbs and nutrients, they are a staple in any ayurvedic diet. Lentils can be included in many different recipes such as soups, salads, and even home-made veggie burgers. They also provide you with healthy energy, fiber and can reduce cholesterol. This very hearty and warming lentil soup is straight out of my grandma's recipe book. Yes, back in the...

ginger and apple puree in glass jars displayed with apples

Dec 10, 2021 / Breakfasts, dairy free, Gluten Free, Happy Snacks, Nourishing Recipes, Sauces and Dips, Sweets, Vegan / By / 0 Comments

Apple & Ginger Puree – Adrenal Healing Snack

Lovely Apple Puree with a Sweet Kick Do you like apple puree but thought it could do with a bit of a re-vamp? Then here it is! This apple puree comes with a special warming ginger kick plus deliciously added sweetness from some succulent dried medjool dates. A super healthy go-to-snack when you need that little pick me up but don’t want to grab that naughty chocolate bar. Apple puree is also a great winter-warming snack for your kids or delicious as an after dinner or lunch dessert that won’t leave you feeling guilty. Adrenal Healing ? This Apple Puree is not only delicious it’s also...

turmeric apple and banana porridge

Dec 8, 2021 / Breakfasts, dairy free, Gluten Free, Mains, Nourishing Recipes, Turmeric, Vegan / By / 0 Comments

Simple Apple & Banana Turmeric Porridge

Anti-Inflammatory Breakfast This simple apple and banana porridge infused with turmeric provides a super healthy and anti-inflammatory breakfast to kick-start your day. Why Turmeric? TURMERIC is a POWERHOUSE, a plant with amazing healing and anti-inflammatory properties, and is one of the most powerful herbs on the planet today to help us humans shield from inflammation, prevent disease, and to keep our bodies strong and healthy. For a full article on what turmeric is and what it does, read on here. Turmeric is also well digested and tolerated by all three doshas. It can sometimes...

Beetroot Borscht

Dec 6, 2021 / dairy free, Gluten Free, Mains, Nourishing Recipes, Vegan / By / 0 Comments

Vegan Borscht: Anti-Inflammatory & Liver Protecting

Vegan Borscht This modern, vegan version of a traditional classic borscht is super flavourful, warming and brimming with anti-inflammatory properties. What is Borscht? Borscht! Borscht! Borscht! What’s not to like about this so very flavourful, earthy and deeply fullfilling spectactle of a soup? Traditionally made with beetroot, potatoes and some form of beef stock, borscht is a classic kitchen recipe associated with the cuisine of eastern and central Europe (especially Russia, Poland, and the Ukraine). Here we will cook a delicious vegan version of this all-time hearty favourite....

Nourishing Vegetable and Lentil Soup

Feb 10, 2021 / dairy free, Gluten Free, Mains, Nourishing Recipes, Turmeric, Vegan / By / 0 Comments

Nourishing Vegetable & Lentil Soup

This nourishing vegetable and lentil soup is the perfect winter-warmer: I usually make it at least once a week and it eat it for days (reheated tastes even better). This perfect winter-warmer is a winner for every dosha, simply follow the dosha adjustments below. This soup is fully packed with proteins. It's giving you an amino-acid boost that bolsters your tissues and strengthens your immune system. Plus, a powerhouse of spices deliver antioxidants and anti-inflammatarory compounds: to let you fly with ease through the cold and flu season. Additional shitake mushrooms also provide this...

Stewed apples and pears with star anise cinnamon and syrup

Oct 21, 2020 / Breakfasts, Nourishing Recipes, Sweets / By / 0 Comments

Stewed Apples & Pears With Star Anise & Cinnamon

These simple stewed apples and pears are a nice alternative to a grainy breakfast that is easy to make and wipped up in minutes. Simple but good is what this breakfast provides. It's a nice alternative to a breakfast full of grains, and even though it's only fruits, I feel this breakfast always fills me up nicely until mid-day. Cooking time and prep doesn't take long, which is always a winner in the morning. I usually get up, chop my fruits and cook them on a low heat while I jump into the shower. Out the shower: voila - breakfast is ready! Cooking your fruits slowly is important: Stewing...

This Sri Lankan Kola Kanda Bowl herbal porridge

Oct 21, 2020 / Breakfasts, Mains, Nourishing Recipes / By / 0 Comments

Sri Lankan Kola Kanda Bowl – Green Godess

What is Kola Kanda? This Sri Lankan Kola Kanda Bowl is a traditional Sri Lankan herbal porridge hailed for its nutritious and medicinal powers. Kola Kanda (from the leaf Gotu Kola 'Kanda'), is a traditional Sri Lankan herbal porridge, hailed for its nutritious and medicinal powers. Gotu Kola, also known as the 'herb of longevity' is a staple in Ayurvedic, Chinese and Indonesian medicine. Gotu Kola can heal skin issues, to boost circulation (to the brain and extremities). It is thus improving brain power and concentration.Gotu Kola also promotes liver and kidney health. In Sri Lanka 'Kola...

sweet mung daal porridge

Oct 20, 2020 / Breakfasts, dairy free, Gluten Free, Mains, Nourishing Recipes, Turmeric / By / 0 Comments

Sweet Mung Daal Porridge

This vitalising and cleansing sweet mung daal porridge will have you longing for more! Mung beans' astringent nature literally scrapes your bowels clean. They draw out toxins from your digestive tract, clear up excess mucus and combat dampness in your body.This sweet little number offers a great alternative to standard breakfasts such as oat porridge and Co. and can also be a welcome change for people sensitive to grains and pseudo-grains. Mung daal is high in protein, potassium, vitamins A, C, and E, magnesium, calcium and iron. Health benefits of mung daal: Mung daal is rich in...

Healing Breakfasts to Fuel Your Body and Mind

Breakfast is the foundation of your day, and my recipes are designed to energise your body while being gentle on your digestion. Whether you’re looking for warming Ayurvedic porridges or nutrient-packed morning meals, these breakfasts will support your wellness journey and set you up for a balanced, nourishing start to your day.

Satisfying Mains to Nourish and Heal

My collection of main dishes is designed to provide hearty, balanced meals that are both delicious and healing. Packed with nourishing ingredients and comforting flavours, these recipes are perfect for supporting your body’s needs while delivering a burst of energy and vitality. Whether you’re looking for plant-based options or Ayurvedic-inspired creations, these mains are sure to satisfy and restore balance from the inside out.

Flavourful Sauces to Enhance Your Meals

The right sauce can transform a simple dish into something extraordinary. My sauces are crafted with healing herbs and spices, designed to complement your meals while supporting your digestive health. From creamy dressings to zesty dips, these recipes will add richness, depth, and balance to your everyday cooking, making every bite both nourishing and delicious.

Herby Fat-free white sauce
Herby White Sauce

Herby White Sauce

This deliciously creamy white sauce is a total winner when you need something to top of your garden-veg, as a great alternative to mayonnaise, and simply a nice dip without any of the guilt. If on a cleanse, simply...

Tomato date sauce
Gooey Tomato And Date Sauce

Gooey Tomato And Date Sauce

This creamy delicious tomato sauce has all the freshness of tomatoes and the added depth and flavour of sweet succulent dates. Great as a topping for a summer's buddha bowl, on veggies when you're doing a cleanse, or as a healthy ketchup alternative on home-made potatoe fries. Get stuck in!

Explore All My Recipes: Nourish, Heal, and Enjoy

Discover the full range of my recipes, designed to support your health and well-being. Whether you’re craving a hearty main, a soothing breakfast, or a vibrant sauce, this collection has something for everyone. Filter through nourishing, allergy-friendly dishes inspired by Ayurvedic principles and modern wellness to find the perfect recipe for your body and soul. Happy cooking!

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