Mindful Monday – What Makes a Healthy Community?

MindfulMondayEach time You eat something, You are endorsing the journey it has travelled to your mouth so here are some delicious and mindful eating recipes for you to enjoy.



4 Tbsp olive oil
6 large mushrooms, chopped into small pieces
1 tin brown lentils, washed and drained
(Preferably cook from scratch –boil 2 cups lentils until tender in UNsalted water, important to rinse afterwards) (Read here for great list of different types of legumes and how to cook them )
4 cloves garlic, finely chopped
2 cups cooked spinach, roughly chopped
6 to 8 sundried tomato halves, sliced
1 tsp hot curry powder
¼ tsp coriander seeds
salt to taste (don’t omit)
the zest of a small lemon or lime
2 to 3 Tbsp tomato paste
1 onion, finely diced
1/8 cup water

¾ cup freshly roasted whole hazelnuts, 10 halved walnuts, also roasted – all finely chopped (you can process them in a food processor, but don’t make powder of them, they still need to be in small pieces)
1 cup cheese – optional (vegan melting cheese can be used)
640 g short crust pastry – 1 pack (2 sheets) (most ready made pastry is vegan)
a few sprigs of fresh rosemary
milk to brush onto pastry (almond milk as vegan alternative)

Method for the Mixture
Fry the mushrooms, onion and garlic in a large frying pan, mixing all the time.  Then, after a few minutes of letting them sweat, add the tomato paste, the curry powder and mix. A minute later, add the cooked lentils, and stir.
Add the spinach, and the remaining ingredients, except for the ‘Extras’ – those are for later.  Cover, and allow to simmer gently for 20 minutes – the mixture should be thick, rich and very aromatic.  Remove from heat, and allow to cool for 15 minutes or so.
Next, place your thawed pastry sheets on a clean, floured surface, and roll the pastry sheets together in such a way that you create one sheet approximately 10 by 7 inches.
Now spoon thick spinach and lentil mix onto the pastry sheet – if the mixture’s still too hot, you may have to wait a few more minutes for it to cool down further – it should be no more than lukewarm.
Once your mixture is ready on the pastry, flatten and evenly distribute it using the back of a large spoon. Then add the grated cheese, and top with the roasted nuts – leave a few nuts for dusting the sides of the roulade at the end.
Now start slowly rolling the mixture away from you, until you reach the end.  You might feel you need an extra hand, so if anybody is around at home, do not hesitate to give a shout.  No panic, if any bits fall out of the side, just gently finger them back into place.
Wash your hands at this point, dry them thoroughly, and dust the remaining nuts on the open sides of each end.  Brush the roulade with milk, then make horizontal ‘surface-cuts’ at half inch intervals on the surface of the dough, but don’t put any weight on it whilst you do this.  These will be your markers for each slice once cooked.
Preheat your oven to 400ºF (200ºC). Then line a suitably sized oven-proof dish with grease proof paper from end to end, and then grease it just the same.  Lift the roulade up gently using 2 large metal spatulas (again some help might be useful at this latter stage), although this can still be done single-handed with patience and care – however, ensure your dish is close by.
Then place in the hot oven until it turns golden – around 20 minutes.  When it’s turned golden, it’s ready.

Mindful Eating Fact

I was wondering what we should share with you today, there are so many concerns in our food system that I often just – go blank – overwhelmed by the list of issues to voice. Then I opened my mailbox and received the below newspaper clipping and it made me realise something. It doesn’t matter how much information we put out there, even if you read and nod your head in agreement – if we don’t ignite something in you to speak out and stand up – then we have failed. We have collectively failed. It takes individuals to stand up for something – to get communities to stand up – to get governments to take note and countries to change. True change for a better, healthier, transparent and nutritional food security food in South Africa will not come about by you nodding your head in agreement. If you want real change – then speak up, speak loud and speak proud. For as the letter below states, “The only thing necessary for the triumph of evil is for good men (and women) to do nothing.”


Contact me soniam@eategrity.co.za if you wish to know more about the issues and what you can do about them.

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