Feel Good Sunday Post: Join the Winter Cleanse: Vitality and Clarity for 2014

December 29th, 2013

Hi Everyone,

I hope you all had a wonderful holiday!  As we bring 2013 to a close, the promise of a New Year flirts with us playfully.   As you begin to think of all you hope for in the New Year, I would like to invite you to start it off with vitality and clarity.  

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Join me in starting off 2014 doing an online Winter Cleanse for 10 days. Please see below for details:

• 10 days starting from January 5th-14th

• During the cleanse we will eat lots of cooked vegetables with a focus on warming soups and stews.
• We will avoid all or your choice of the following: refined sugar, alcohol, coffee/ black tea,

white and wheat flour, processed foods, dairy

• When you sign up for the cleanse, you will receive a proposed menu plan with a shopping list by January 2nd so you have time to prepare for the cleanse.
• During the 10 day period, you will be part of a group email where you will receive daily emails from me checking in on the group and sharing my own experience during the cleanse.  
• On the daily note, you will also receive exercise ideas and reminders to move your body. It is my personal goal to incorporate movement each day during the 10 day period.  

I have created a menu plan focusing on root vegetables and dark leafy greens that are particularly supportive in the winter months.  I am giving a variety of breakfast options as I know some people find they feel better with a lighter breakfast like a veggie juice or green smoothie while others prefer a hot cereal or eggs.  I have included a couple of baked goods that are wheat/gluten free.  The cleanse can be done whether you are a vegan or omnivore.  You can also keep it more Paleo or include grains.  

Here is a sample day of the cleanse:

• Breakfast: Coconut Almond Smoothie (there will be 6 smoothies to choose from) /Quinoa Porridge/ Breakfast Casserole
• Lunch: Cream of Greens Vegetable Soup
• Dinner: Chipotle Black Bean Stew or Chicken Vegetable Stew

Here are some reasons to cleanse:

• increased vitality
• greater sense of well being
• clearer skin (maybe even a glow)
• weight loss ( I cannot promise this, but many people lose a few pounds)
• clearer thinking
• inspiration to eat healthier after the cleanse
• increased work performance (this will most likely take a couple of days)
• feeling more even keeled throughout the day (less energy dips and moodiness)

Ready to start 2014 feeling your best (ok, it’s true you may experience a couple of rough days initially)? You can sign up by sending me an email: Lysa.Ingalsbe@gmail.com .  Once you do this, I will add you to the group email list that I am creating for the cleanse. Please specify whether you would like to be bcc’d during the cleanse or whether you are ok with your email showing.  If you would like to correspond with the group, your email will need to show.  It is your choice.  Also, please send a check or money order for $25 to Lysa Ingalsbe, 30 Nissen lane, West Hurley, NY 12491. If you have a friend you think would be interested in joining us, please forward this message!  My goal is to have the menu plan and shopping list sent to you by January 2nd, so the sooner you sign up, the quicker I can add you to the email group.  

Lastly, if you would like to do the cleanse but don’t have time to cook new recipes, you can simply incorporate the foods that are suggested and stay away from the elimination foods.  I often wind up doing a combination of using the cleanse recipes and using meals that are part of my normal routine on busier days.  I hope to hear from you soon!  

Let’s make 2014 a year of inspired and healthy living!

Lysa

Feel Good Monday Post: The Most Precious Gift and the Low Down on the 2014 Winter Cleanse!

Hi Everyone,

If you celebrate Christmas, you are busy getting ready for all that it entails.  Something to remember that often slips my mind is that the best gift you can give those you love is your presence.  Your attention and recognition of who they are to you.  Sounds hokey I know, but think about it.  When you remember the people in your life, is it what they gave you materially that you remember or is it a smile that they shared, a listening ear, acceptance of you as you are?  That is the true gift of love and connection which I believe is what makes life precious and magical.  

Also, while you are preparing for the holiday, remember to take care of yourself and eat nourishing foods so you can put your best self forward!  And…. speaking of taking care of yourself and putting your best self forward, check out the below to get the low down on the online Winter Cleanse I will be leading starting January 5th.

Also, if you are on Facebook, you can check out a mini video I did describing the cleanse. It is on my wall. Unfortunately, I haven't mastered how to post it anywhere else. One step at a time! :)

Take good care and have a wonderful holiday!

Lysa

Winter Cleanse 2014:

• 10 days starting from January 5th-14th
• During the cleanse we will eat lots of cooked vegetables with a focus on warming soups and stews.
• We will avoid all or your choice of the following: refined sugar, alcohol, coffee/ black tea,

white and wheat flour, processed foods

• When you sign up for the cleanse, you will receive a proposed menu plan with a shopping list by January 2nd so you have time to prepare for the cleanse.
• During the 10 day period, you will be part of a group email where you will receive daily emails from me checking in on the group and sharing my own experience during the cleanse.  You will aso daily quotes of inspiration.

In Traditional Chinese Medicine, the kidneys and bladder are the organs of winter.

We will focus on ways to support the kidney/bladder function by incorporating

foods that support these organs and by putting into practice a few easy daily

practices.  

Scared to sign up?  

Don’t be!  Remember, it’s only for 10 days and you get to decide how far you go.  If you are ready to give up sugar but not your morning coffee, it is your choice!  If you want to give up the coffee but are nervous about the withdrawal symptoms, I will give you a protocol for how to wean yourself off of coffee to keep symptoms minimal.  You know yourself best:  do you need to pick one or two of the avoid/eliminate food groups to keep on track or do you want to go “all the way”?  Any steps you take will be a gift to your body!  

Ready to start 2014 feeling fantastic (ok, it’s true you may experience a couple of rough days initially)?  Yes??  Send a check or money order  for $25 to Lysa Ingalsbe, 30 Nissen lane, West Hurley, NY 12491  

Looking forward to cleansing with you!

Lysa

Feel Good Sunday Post: Winter Wonderland

Hi Everyone,

If you live the Hudson Valley, I hope you are experiencing the Winter Wonderland that is surrounding you!  The snow was right on time this year as we are deep into the midst of the holiday season.  While I have been excited about gifting those I love with treats, and getting together with friends, I have also found myself wanting to retreat and go to sleep much earlier than usual.  While I normally push myself through those feelings, this season, I have actually been getting into bed early and spending a little more time in solitude.  In other words, I have been respecting that little voice that has to work hard to get my attention!  I suppose it is because I am getting older that I am finally realizing that with retreat comes restoration.  I hope you all are managing to find time to retreat if you need to.  A little bit of rest can go a long way!

Next weekend, we officially head into winter.  In Chinese Medicine, the kidneys and bladder rule the winter season. The kidneys play a powerful role in many of the body's functions.  Among them is a person's vitality and resistance to illness. For this reason, it is important to give our kidneys special attention during the cold season.  There are many foods to support the kidneys, they include those that are very dark in color such as  dark fruits such as blueberries and black berries;  dark leafy green vegetables, asparagus;   black beans, black sesame seeds, flax, pumpkins and black walnuts.  Foods from the sea, such as fish, shellfish, seaweed, kelp, and sushi are also supposed to be good for the kidneys/bladder.  Millet and barley are grains known to nourish the kidneys as well.  Since the kidneys control the water in our body, drinking enough fluids (6-8 glasses daily) is important.  

As we head toward the end of the year, I want to let you know that I will be leading a 10 day online cleanse starting the first week of January.  It will start on January 5th and go through the 14th.  I will provide a list of suggested foods and foods to avoid during the cleanse. I will also provide a menu plan with recipes.  Since we are in winter, the menu will focus on warming foods and will give special attention to those foods that support the kidneys and bladder.  There will be both omnivore and vegetarian options. I am going to try to bring a more Paleo version meal plan into the mix even for vegetarians for those who don't great with beans and grains.  This has been a little tricky in the past, but I have found some new sites to use for recipes, so I have some new ideas!  

The charge for the cleanse will be $25.  I will send more info about the cleanse next week as we get closer the date.  

For now, even though it is easy to get off kilter with all that we need to do for the holidays, take the time to breathe in the beauty all around you.  Take in the love of your friends, pets, family and co-workers.  Experience the power of this moment and let go of the fear/anxiety of the future.  There is a wonderful  quote I have on a card I bought years ago that reads "You whose day it is get out your rainbow colors and make it beautiful." 

Here are two great recipes for nourishing the kidneys from M.Cissy Majebe in New Life Journal  (April- May 2003)  

Essence Nourishment (modified)

1/2 cup pumpkin seeds
1/2 cup sunflower seeds
1/2 cup black sesame seeds
1/2 cup white sesame seeds

Dry toast the pumpkin seeds and sunflower seeds in a skillet by continually moving them around in the pan over medium heat, until the seeds start to pop.  Remove the seeds from pan and toast all of the smaller seeds in the pan and dry roast them until they start to pop.  This will take only about 2-5 minutes.   Mix all of the seeds together and sprinkle over food or use as a snack. 

Warming The Gate of Life Cereal 

3 cups cooked brown rice
1 1/2 tsp tsp cinnamon powder
1 cup milk (your preference, I like almond milk)
1/4 cup chopped walnuts
9 chestnuts, chopped or mashed (optional)

Place all ingredients in pan, heat and serve.

Have an excellent week!  If you have any questions about the cleanse, please let me know!
Lysa 

Feel Good Sunday Post: Tips for Getting Back on Your Game After Thanksgiving

Hi Everyone,

Despite my best efforts to not overeat on Thanksgiving, the two "slivers" of pie I opted for after the
Thanksgiving meal, sent my system over the edge into that place of food overload. I did get outside the next day for a brisk walk but I indulged in more pie over the weekend and am now feeling the effects of it.  So…. time to get back on my game.  In case this happened to you too, I want to share what I will be doing this week to re-focus after my holiday break.

Tips for Lightening Up:

• Water, water, water…  lots of it- think of it cleansing your system
• Movement- every day- walks, pilates, yoga (at least 30 each day- my personal goal will 
• Less grains, more vegetables and protein
• Extra sleep
• Focusing on all the blessings of life- nature, friends, family, food, home, clothes (so many)

Last night I made a simple, delicious beet/carrot salad that will probably come in handy these next couple of days as the sugar works its way out of my system and the cravings for sweet call to me.

I am sharing the recipe in case you want to give it a whirl.  It will help satisfy your sweet tooth while giving you nourishment!  

 Beet Carrot Salad with an Asian Twist

1 medium beet- grated

2 carrots- grated

2 scallions- chopped finely

sunflower seeds- toasted

black sesame seeds-ground (1/2 tsp)

1 tbsp toasted sesame oil

1 tsp rice vinegar

1/4-1/2 tsp ume vinegar or tamari if you don't have ume

Fresh juice of one lime

Mix all ingredients together and enjoy!  

Last night I stumbled upon a poem that I want to share with you written by Mitch Ditkoff, a Woodstock poet.

"May I stay here forever

 in this perfect place of 

peace with you-

the sacred space between

in breath and out."

Enjoy your week!

Lysa

Feel Good Sunday Post: Thanksgiving Thoughts

Hi Everyone,

It's been a while since I have written.  Being that we are headed into Thanksgiving week (ready or not),  I thought it would be good time to do a "feel good" post.
As I think about my long "to do" list, I am simultaneously reminding myself to "keep it simple".  Along with ironing the tablecloth and napkins for the Thanksgiving table, I also am giving thought to the love I have for those who will be sitting at the table and for so many other loved ones in my life who I am so grateful for.

In order to keep me in the Zen place I wish to stay (or should I say, I strive to stay), I took some measures this weekend to keep Thanksgiving dinner prep running smoothly. A pre-Thanksgiving food shop was done yesterday (first time ever). Today will be a family "clean the house" day.  I am hoping this will allow me to focus on having fun in the kitchen and with family on Wednesday and Thursday.  We'll see!

If you are looking for a simple, flavorful green side dish for Thanksgiving, my gal Heidi Swanson has a green bean recipe that sounds delicious.  Click on the link below to check it out.

http://www.101cookbooks.com/archives/vibrant-tasty-green-beans-recipe.html

Here are some tips for keeping yourself feeling good throughout the holiday week and weekend.

•  Make time to move your body each day.  This week will be probably be even more challenging than usual. Try to schedule exercise into your day.  Make a date to walk/run with a friend. Plan to go to a class with a friend so you have more incentive to show up.  If you go to the gym, schedule a time to go.  
• Drink lots of water- and keep it up! Hydrating yourself will energize you, keep your skin glowing and gently cleanse your body.
• Breathe deeply- often
• Eat greens-lots
• Smile- all is well
• Have fun- remember the old quote "life is not a dress rehearsal". Give life your all!  
• On Thanksgiving- chew more, eat less!  Enjoy all the flavors and textures with each bite you take. Look around you and enjoy those in your presence, including yourself.  

Below is a cool quote I found on the subject of Gratitude.
"Piglet noticed that even though he had a Very Small Heart, it could hold a rather large amount of Gratitude." - A.A. Milne, Winnie-the-Pooh

Wishing you a beautiful today and a Happy Thanksgiving!
Lysa 

Love Your Body Fall Cleanse, Starting October 14th!

Hi Everyone,

I am sending a follow up post about the upcoming 10 day fall cleanse starting on Monday, October 14th, because I have had a few people ask me for more details about what the cleanse entails and what signing up will include from me.

Here is the scoop.  The cleanse will focus on eating foods that are more seasonal like root vegetables, leafy greens, squashes and certain grains like rice, quinoa, millet and oats and buckwheat. It will also include both animal and vegetarian sources of protein like fish, poultry and beans.  

We will avoid processed foods like white and wheat flour, refined sugar, alcohol and coffee.  If possible, red meat should be either eliminated or eaten minimally during  the 10 days.  

I will provide a 10 day menu plan with recipes.  There will be some repeats so you don’t need to cook everyday.  Also, while there will be a structured  menu plan given, it is there for inspiration and guidance but you do not need to follow it daily.  If you are like me and prefer not to be pinned down by a daily meal plan and just want to know which foods to incorporate and which to avoid, you will have a list of those foods as a resource.  

For those of you who are biting your nails over giving up coffee, remember, it is only for 10 days!  

If you are a coffee drinker, I will give you a protocol for how to give it up during this time.  It will be done incrementally to minimize the withdrawal symptoms.  

For those of you nervous about giving up alcohol for 10 days, it might be hard to forego your evening red wine or weekend cocktail but remember it is temporary and your liver will love you for it!  I will give you a couple of non-alcoholic beverage ideas to try during the cleanse to ease the pain!  

Here are some of the benefits of foregoing coffee, alcohol and sugar (after a couple of days)

• increased energy
• a stronger sense of well being
• getting in touch with your body’s own rhythm
• increased joy
• more clarity
• increased immunity for the  upcoming cold/flu season
• maybe a loss of a few pounds (I don’t like to promise this one, but it could easily happen)

Okay, I hope that gives you have a clearer sense of the cleanse and why it’s worth the effort of joining me on October 14th.  Below is an example of what a cleanse day could look like.

To sign up, please either email me: Lysa.Ingalsbe@gmail.com or call 845.594.2127.  You can send me a check or I can take a credit card over the phone (I am still figuring out how to do this). The cost is $25.

My address is 30 Nissen Lane, West Hurley, NY, 12491

Lastly, if you have a friend you would like to share this with, please do!  

Thank you, and remember to check out the below sample cleanse menu plan!

Lysa

Day One:

Upon arising:

Spend a few minutes doing some gently morning stretches and taking a few deep breathes.  Give thought about what you are grateful for in your life.

Warm water (or hot) with a squeeze of fresh lemon juice and a pinch of cayenne pepper.  

Optional: Green or herbal tea of your choice (some options: Autumn Red Bush, Chrysanthemum, Goji Pop, Forever nuts- the last two are from David’s teas).

Breakfast:  Pick one: quinoa porridge/ Ezekiel sprouted toast with almond butter/ miso soup with greens

Snack:  “IImmune Me” Kris Carr veggie juice (green apples, cucumbers, ginger, lemon and romaine lettuce) Or some fresh chopped veggies with or without almonds

Lunch: Lentil soup

Snack: Pear with handful of pumpkin seeds

Dinner: Stuffed butternut squash and red leaf lettuce salad with vinaigrette

Cleanse start date, is Monday, October 14th!

Hi Everyone,

I forgot to mention that the cleanse start date is a week from today, October 14th!
Small, but important detail!
Take good care!
Lysa

Autumn Cleanse Time!

Hi Everyone,

It has been a while since I have written a blog entry.  Summer was fun and very family focused!

I am just starting to get reoriented to life with the kids back in school. Towards the end of summer I had a couple of people ask me about doing a sugar or cleanse class.  For that reason, and because I enjoy cleansing at the beginning of each season, I have decided to lead a 10 day online cleanse (very similar to what I lead in January).

If you choose to sign up for the cleanse, here is what you can expect:

• a list of what to include during the 10 days and what to avoid
• a shopping list
• meal and snack ideas
• daily support from me
• lifestyle suggestions for the cleanse
• online community support

This time around, there will be a $25 fee to sign up for the cleanse (a small price to pay to connect with your inner rock star).  If you would like to sign up, you can do so by sending me a check or via phone by credit card (I have one of those square gadgets that enables to take cc’s).  Reply to this message and I will send you my info.

I am excited about the timing as we are about to go into a less than optimal eating zone: Halloween, Thanksgiving, Christmas and New Year’s.  The cleanse will set us up for feeling our best for the fall and going into winter.  If you are curious but nervous about the cleanse, please keep in mind that the cleanses I lead are gentle and very doable.  We basically cut out the foods that we all know we would do better without.  Examples are white flour, sugar (pretty much all white food), coffee, alcohol, wheat and cow dairy.  

Since it is a fall cleanse,  and in Chinese Medicine, the organs associated with fall are the lungs and large intestine, we will focus on foods that nourish these organs.  The flavors for autumn are pungent and spicy so I will provide you with recipes that include these flavors.

If you feel like you are ready to have a little more spunk in your step, take the plunge and cleanse with me.  You will feel the benefits of taking better care of yourself!

Also, remember you get to decide whether you avoid all the suggested foods on the list, some of them or just one of them.  Only you know yourself and your own strategy for success.  I am a firm believer that when we take small steps toward healthier living, we make long lasting, powerful changes in our body.

Looking forward to hearing from you,

Lysa

845.594.2127
Lysa.Ingalsbe@gmail.com

PS. One of the foods nourishing in the fall is cauliflower. Below is a cauliflower recipe from my gal Heidi Swanson. Enjoy!

Simple Cauliflower Recipe

To make this recipe vegan, just omit the Parmesan cheese finish - still delicious.

2 - 3 heads of small cauliflower (or 1/2 head large)
2 tablespoons of olive oil
a couple pinches of sea salt
1 clove garlic, minced
1 small bunch of chives, chopped
zest of one lemon
freshly grated Parmesan
a bit of flaky sea salt

To prep the cauliflower, remove any leaves at the base and trim the stem. Now cut it into tiny trees - and by tiny, I mean most florets aren't much larger than a table grape. Make sure the pieces are relatively equal in size, so they cook in the same amount of time. Rinse under running water, and set aside.

Heat the olive oil and fine grain salt in a large skillet over medium-high heat. When hot, add the cauliflower and stir until the florets are coated. Wait until it gets a bit brown on the bottom, then toss the cauliflower with a spatula. Brown a bit more and continue to saute until the pieces are deeply golden - all told about six minutes. In the last 30 seconds stir in the garlic.

Remove from heat and stir in the chives, lemon zest, and dust with a bit of freshly grated Parmesan cheese and a pinch of flaky sea salt (if you have it on hand). Serve immediately.

Serves 2-3 as a side.

Feel Good Monday Post: "Feeling the Love" and Sesame Collards with Carrot Ribbons recipe

Hi Everyone,

Last week, I went to a friend’s party. As I approached his house and saw all the cars and heard all the sounds from the party, I started to feel my anxiety growing.  For those of you who know me, you know that I am a people person, but nonetheless I still get party anxiety.  When I saw my friend whose party it was, I said “wow, I think there are even more people here this year than last year”. He responded with “yes, and there is so much LOVE here today”.  With that, I went on my merry way up his driveway, feeling my anxiety dissipate and be replaced with a true desire to connect with the other party dwellers present and enjoy the happy vibe being shared. I wound up having a wonderful time.

The next time you head out the door for a party, remember this story and hopefully you will be able to skip any party anxiety and go straight into the “love”!  

Below is a dish I made last week.  Kale is usually my favorite but for some reason the price of kale this week was super high so I went with collards instead.  Sometimes I am not wowed by collards so I tried cooking them a different way.  I found that boiling them with garlic, salt and carrots, made

the collard greens tender and quite flavorful.  Very easy to prepare as well!  

I hope you enjoy this simple yet tasty creation!

Sesame Collards with Carrot Ribbons: Lysa Ingalsbe

Ingredients:

• 1 bunch of collards cut thinly sliced into ribbon like pieces (to get this effect easily, just roll up the collards and slice. You can remove the spine from the leaf if preferred).
• 2 carrots ribboned- (use peeler to make long strips with carrot)
• 2 cloves of garlic
• pinch or two of sea salt
• toasted sesame seeds
• toasted sesame oil

Directions:

1. Bring 2 cups of water to a boil.
2. Add salt, collards, carrots and garlic.  Let simmer until collard greens are tender (about 15 minutes).  
3. Once tender, place in serving bowl, add sesame oil and top with seeds.

Note: Save water from the greens.  This makes a nutritious and delicious broth.  

Feel Good Monday Post: "Dwell in Possibility"

Happy July Everyone,

A couple of weeks ago I was at a friend's home for dinner.  On her desk I saw a quote that read "dwell in possibility."  Something about this quote makes me smile.  The idea that we can live in a place where we stay open to life and the potential it has to offer is refreshing and inspiring.  

What would life look and feel like if we dwelled in the possibility of now? Where could this moment take us if we opened to it fully? 

Below is a cool recipe I found on Heidi Swanson's blog to spruce up salads or any dish. It looks both deeply nutritious and delicious.  Give it a try to add some extra flavor and nutrients to your dish and let me know you like it.

Have a safe and happy Fourth of July!

Lysa

Salad Booster: Heidi Swanson

2 sheets nori seaweed
2 oz kale (8-10 leaves), stems and center ribs removed
1/4 cup / 1 oz / 30g sunflower seeds
zest of one lemon
1/4 teaspoon red pepper flakes

-------optional add-ins ----------------------

1/4 teaspoon sansho pepper (optional)
sea salt to taste
dried herbs
bee / fennel pollen ( if you haven't had bee pollen before,  start off with only a pinch as some people are allergic to this)

Heat the oven to 300F / 150C with racks in the top and bottom third. Wash the kale well, and pat dry thoroughly with a clean dish towel. Arrange the kale in a single layer on one parchment-lined baking sheet, and the nori, sunflower seeds, and lemon zest on another. I often tear the nori into pieces so it's easier to arrange.

Place both sheets in the oven until everything is nicely toasted. Remove the sunflower seeds, lemon zest, and nori after about 20 minutes (keep a close eye on things). And remove the kale after that, it typically takes about 5 minutes longer. Let all the ingredients cool and crisp.

Crumble the nori and kale into a large mortar and pestle along with 1 tablespoon of the sunflower seeds. Pound until finely ground. Alternately, you can pulse in a food processor. Work in the dried lemon zest and pepper flakes (and sansho pepper if you're using it), and add the remaining sunflower seeds. Blend until the seeds are broken up just a bit.

Makes about 2/3 cup.

Prep time: 5 min - Cook time: 25 min

Feel Good Monday Post: Listen Well

June 23rd, 2013

Hi Everyone,

My computer is finally up and running again, hurray!

I hope you are all off to a wonderful start of summer. June is a busy month for many of us. Lots of end of the school year events and celebrations. Taking the time to check in with both ourself and another brings life to the moment we are in. If can listen well, wonderful moments are created! Below is a famous Sanskrit Proverb I found in a collection of poems last spring.  It has stayed in mind these last couple of months.  As we close this busy month , I thought I would share it with you with the hope that we all remember to savor the day.

Look to this day, 
For it is life, 
The very life of life. 
In its brief course lies all 
The realities and verities of existence. 
The bliss of growth, 
The splendor of action, 
The glory of power. 
For yesterday is but a dream, 
And tomorrow is only a vision. 
But today, well lived, 
Makes every yesterday a dream of happiness. 
And every tomorrow a vision of hope. 
Look well, therefore, to this day. 

Below is a recipe by a chef that I recently discovered through two foodie friends of mine. His name is Yotam Ottolenghi.   Each of his recipes are bursting with flavor and are gorgeous to look at as well.  If you are looking for a new cookbook, check out Plenty and/or Jerusalem.  

Enjoy and Happy Summer!

Lysa

Recipe: Green Bean Salad With Mustard Seeds And Tarragon

By Yotam Ottolenghi

Serves 4

1 1/4 cups green beans, trimmed

2 1/4 cups snow peas, trimmed

1 3/4 cups green peas (fresh or frozen)

1 tsp mustard seeds

3 tbsp olive oil

1 tsp nigella seeds

1/2 small red onion, finely chopped

1 mild fresh red chile, seeded and finely diced

1 garlic clove, crushed

grated zest of 1 lemon

2 tbsp chopped tarragon

coarse sea salt

1 cup baby chard leaves (optional)

Fill a medium saucepan with cold water and bring to the boil. Blanch the green beans for 4 minutes, then immediately lift them out of the pan and into iced water to refresh. Drain and dry.

Bring a fresh pan of water to a boil and blanch the snow peas for 1 minute only. Refresh, drain and dry. Use the same boiling water to blanch the peas for 20 seconds. Refresh, drain and dry. Combine the beans, snow peas and peas in a large mixing bowl.

Put the coriander seeds, mustard seeds and oil in a small saucepan and heat up. When the seeds begin to pop, pour the contents of the pan over the beans and peas. Toss together, then add the nigella seeds, red onion, chile, garlic, lemon zest and tarragon. Mix well and season with salt to taste.

Just before serving, gently fold the chard leaves, if using, in with the beans and peas, and spoon the salad onto plates or into bowls.