W E L L B E I N G I N W I N T E R

N O U R I S H I N G B O D Y & M I N D

S E A S O N A L R E C I P E S / S T E P I N T O N AT U R E

CONTENTS

2. OUR WINTER LARDER

3. BUY ONCE, BUY WELL

4. Winter citrus fruit salad

6. NOURISH YOUR BODY

8. Warming dhal with butternut and fresh turmeric

10. STEP INTO NATURE

12. Warm apple tonic with rosemary and honey13. Deep green juice 14. Salmon curry with yoghurt and spiced cauliflower rice

16. TUNE INTO YOUR GUT

18. Herbed bone broth with lemon and simple greens20. Cauliflower and kefir dip

24. MINDFULNESS: GENTLE WAYS TO SLOW DOWN AND BE MINDFUL

26. MOVE. BREATHE. HEAL

32. SLEEP WELL

There is much to be excited about and celebrated in January. A new year is full of promise; the anticipation of joys and challenges that lie ahead and the changes we can choose to make if we wish to. But in the wake of the festive season, for me January is also a time to be grateful – to reflect on the opportunities and gifts I am lucky to enjoy and share.

It’s a time I reflect on wellbeing: both how my own body and mind are feeling and what I can do to take care of them, but also to think about wellbeing in a wider sense – the welfare of the earth that provides for us and what I can strive to do to look after it.

For many people, January often signals a time for deprivation and restriction; a time to pay penance for the festivities they’ve just enjoyed. I don’t believe it should be and with this eBook my team and I want to encourage you to turn that thinking on its head. The book brings together philosophies from our organic farm at Daylesford, and Bamford, which offers bath and body care, clothing and holistic spas focusing on nurturing our wellbeing.

In combining the two we want to offer you the tools to start the year in a spirit of positivity; to make January the month you focus on being kind – to yourself and to our planet. Nourish your body with our simple seasonal recipes; nurture your mind and find clarity and calm through our gentle exercises; and be mindful of our connection to this earth – think about all that it gives us so that together we can make the choices that will sustain its welfare and its future.

I hope that 2018 brings you every health and happiness and much to celebrate.

Daylesford, Gloucestershire

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UTIL ITY BAGAvoid unnecessary plastics and shop using our stylish yet sturdy bag for life, made in India from a woven cotton and jute cloth. £29

LAVENDER LAUNDRY L IQUIDBe kinder to the environment by using our ecological washing liquid, beautifully fragranced with lavender.£5.25

GLASS STORAGE JARSMake a feature of your storage and reduce your packaging at the same time. These glass jars are ideal for housing pulses and grains. from £11

ROSEMARY MULTI-SURFACE CLEANERClean your house efficiently without doing harm to nature; our cleaning range is free from petrochemicals, synthetic fragrances and animal by-products.£3.75

OUR WINTER LARDER

CARDAMOM: These small pods and their fragrant black seeds are not limited to spicy dishes; they give puddings and drinks a wonderful aroma that complements sweetness.

CAULIFLOWER AND ROMANESCO: Packed with fibre, vitamins, bone-healthy calcium and other essential nutrients, the humble cauli is also a wonderfully versatile addition to your larder. It’s a great carrier of flavour so is perfect as a pairing for spice.

ENDIVE : This bitter leaf adds vibrancy and crunch to winter plates; it also contains compounds that are good for the health of the liver and stimulate the production of digestive juices.

GARLIC : Antiviral and anti-inflammatory. Always add a little more than you think you need.

HONEY: Our honeybees provide us with our own to enjoy. Use sparingly but relish every drizzle.

KALE : We love kale for all its nutritional benefits but also for its strong, iron-rich flavour that stands up well alongside the casseroles and vegetable stews we’re cooking this month.

KEFIR : Made by hand on our farm, the natural ferments in our organic kefir milk drink are believed to help restore the natural balance of healthy flora in our guts.

LEEKS : A stalwart of our Market Garden throughout the winter, leeks’ punchy oniony flavour makes it a wonderful base vegetable. Build other flavours around it.

NUT BUTTERS: We make our seed and nut butters by hand, roasting and grinding the highest quality nuts and seeds in small batches. Full of healthy fats, we’ll be spreading them on toast, adding them to smoothies and even stirring them into curries for an extra rich flavour.

PEARL BARLEY: A versatile plump grain with a nutty flavour. Add it to soups and stews for sustenance and bite.

RED SPLIT LENTILS : Quick to cook, delicious with spice and a good source of vegetarian protein, these lentils are a regular feature on our plates.

ROSEMARY: Lately we have been pressing fresh rosemary through our juicers for a gentle hint of essential oils. Like garlic, be bold with your flavours and always use more than you think you need.

SQUASH : A hero of our Market Garden – we have grown over 20 varieties this year. Sweat or roast them slowly to release their naturally sweet and nutty flavours.

TURNIPS : Not just for mashing on Burns night; use them raw shaved into salads, or add the tops to juices.

Available in our farmshops, our online shop at daylesford.com or call Personal Shopping: 0800 083 1233

A L M O N D B U T T E R£7.99

Available in our farmshops, our online shop at daylesford.com or call Personal Shopping: 0800 083 1233

BUY ONCE, BUY WELL – REDUCE, REUSE, RECYCLE

This year, join us in a pledge to make constructive, inspiring choices that will help to make a difference to our planet, starting within your own homes and lives.

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W I N T E R C I T R U S F R U I T W I T H M I N T, P O M E G R A N AT E

A N D P I S TA C H I O

Brighten up your breakfast and give yourself a dose of nourishing vitamin C with this colourful, aromatic fruit bowl. Alternatively, serve it with the dressing as a delicious, light pudding.

Serves 2

1 grapefruit1 blood orange 1 tangerine small handful of mint, roughly chopped1 tbsp pomegranate seeds 1 tbsp shelled pistachios, toasted and roughly chopped natural yoghurt, to serve (optional)

DRESSING (optional)4 cardamom pods2 tsp raw, runny honey

Begin by making the dressing. Crush the cardamom pods with the back of a spoon and put them into a pan with the honey and 1 teaspoon of water. Place over a medium heat until the honey has melted and the mixture is just beginning to simmer. Remove and set aside to infuse and cool completely.

Cut the tops and bottoms off each citrus fruit. Use a knife to remove all the skin and pith, then carefully slice between each of the membranes to release the segments.

Toss the segments with the mint and pomegranate and scatter over the pistachios. If dressing the fruit, remove the cardamom pods before pouring evenly over the fruit. Serve with natural yoghurt for breakfast or as a delicious refreshing pudding.

Aft e r w e ek s o f ka l e , s p r ou t s , l e e k s and r o o t v eg e tab l e s th e b r i ght c o l o u r s and v i v id f l a v ou r s o f January ’ s c i t ru s f ru i t s b r ing a r e f r e s h ing and we l c ome change t o ou r pa la t e s .

O X F O R D S H I R E H O N E Y 227G, £4.99

Available in our farmshops, our online shop daylesford.com call Personal Shopping on 0800 083 1233

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A F T E R A L L T H E F E S T I V I T I E S A N D I N D U L G E N C E SO F T H E P R E V I O U S M O N T H S , T H E S TA R T O F T H E Y E A R O F F E R S A W E L C O M E O P P O R T U N I T Y T O R E - S E T T H E B A L A N C E A L I T T L E .

To give back to our bodies and replenish some of the nutrients our diets may have been lacking amid the celebrations.

While we believe the benefits of a wholesome organic diet should be embraced throughout the year, nourishing our bodies with its essential vitamins is particularly important at this time of year when the temperatures are likely to drop further and our bodies are at greater risk of vitamin deficiency.

Although vitamin C has long been thought to ward off winter colds and flu, in fact research has shown that it does not actually lower a person’s risk of getting a cold but it can reduce the severity and length of the symptoms. Vitamin C also plays an important role in the body, helping to protect our cells, maintain blood vessels, skin, bones and cartilage, and heal wounds. As it’s a vitamin our bodies can’t produce themselves, we need to ensure we’re keeping our levels topped up through our diets.

If your diet is balanced and includes a variety of fruit and vegetables, it’s likely you’re getting enough vitamin C and giving your body the best chance of maintaining a healthy immune system to fight those germs, however, if you feel as though your body has taken a bit of a battering after some of the indulgences and you’d like to give yourself a boost then it’s worth increasing your intake. Good seasonal sources of vitamin C include broccoli, brussels sprouts, kale, citrus fruits and potatoes.

1 ORANGES ARE NOT THE RICHEST SOURCEWhen we think about getting our vitamin C, we often turn to oranges. However, despite the common belief, citrus fruits are not in fact the fruit or vegetable that will give you the biggest dose. Red and yellow peppers, kiwi fruits, broccoli, kale, blackcurrants and strawberries all contain higher levels of the vitamin by volume.

2 FIGHT THE VISIBLE SIGNS OF AGEING Vitamin C can help keep your complexion radiant and more youthful because it is integral in the production of elastin and collagen. These are the fibres that help keep your skin supple and slow the development of wrinkles. Vitamin C also contains antioxidants that fight the free radicals we are exposed to on a daily basis and cause our skin to age.

3 BE MINDFUL OF SUPPLEMENTSThe popular fizzy tablets often consumed to boost our vitamin C intake can contain huge amounts of sodium; it is the sodium that makes them fizz with some brands containing more salt per tablet than two packets of crisps. When it comes to vitamins, start with natural sources.

4 LOWER YOUR STRESS LEVELSPeople with adequate levels of vitamin C are more resilient to stress and bounce back from stressful situations faster. The essential vitamin is required to produce norepinephrine, a chemical that acts as both a stress hormone and a neurotransmitter; it also suppresses the formation of the major stress hormone cortisol.

N O U R I S H Y O U R B O D Y

4 T O P T I P S F O R V I TA M I N C V I TA L I T Y

We are passionate about growing and eating seasonal, organic food. Help make a difference this January by buying seasonally and organically. Not only will you be helping to reduce the energy used to produce and transport your food, you are supporting the environment and long-term welfare of our planet. You’ll find much more on our sustainability promises for 2018 at daylesford.com/sustainability.

#MAKEADIFFERENCE

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WA R M I N G D H A L W I T H B U T T E R N U T S Q U A S H

A N D F R E S H T U R M E R I C

Lentils are a fibre-rich staple for winter larders, full of the vital mineral magnesium which promotes good sleep and helps keep us calm. Combined with the anti-inflammatory properties of fresh turmeric and gentle spices a bowlful of this ancient, Ayurvedic dish will offer the body much to thank you for.

Serves 2-3

Preheat the oven to 180°C.

Place the squash in a baking tray. Drizzle over 1 teaspoon of the oil or ghee, add a pinch of salt and pepper and toss together. Roast in the oven for 15–20 minutes or until soft.

Place a saucepan over a medium heat and warm the remaining oil or ghee. Add the onion, garlic, ginger, turmeric, all the spices except the cardamom and season with salt and pepper. Sauté for 4–5 minutes until the onions are soft and the spices release their aroma. If the pan looks as though it is getting dry, add a splash of water.

Crush the cardamom pods with the back of a spoon and add them to the pan with the broth. Pour in the lentils and stir. Allow to simmer over a medium heat for 15–20 minutes until the dhal begins to thicken. The lentils will be cooked when they begin to lose their shape and break down into a creamy, thick texture.

When the lentils are almost cooked, add the squash and stir through, then continue to cook for 5–6 minutes and check the seasoning.

Meanwhile, if you’re making the tarka put all of the ingredients into a pan over a medium heat and simmer gently until the garlic is beginning to turn golden brown and crispy.

When the dhal is deliciously thick, ladle it into deep bowls and top with the tarka. Serve with warm brown rice and wilted greens.

Make a big batch and enjoy for lunch the next day or alternatively this is a recipe that freezes brilliantly.

250g peeled butternut squash or pumpkin, cut into 2cm cubes3 tsp olive or coconut oil, or melted ghee1 onion, finely chopped2 large garlic cloves, finely chopped2 cm piece of ginger, peeled and finely grated½ tsp fresh turmeric (or 1 tsp ground turmeric), peeled and finely grated1 medium red chilli, finely chopped1 tsp cumin seeds½ tsp ground cumin½ tsp mustard seeds½ tsp ground coriander

4 cardamom pods, crushed 700ml vegetable or chicken broth185g red split lentilssea salt and black pepper

TARKA (optional)50ml olive oil, coconut oil or ghee3 large garlic cloves, finely sliced½ a chilli, finely chopped½ tsp mustard seeds1 tsp cumin seeds

TO SERVEcooked brown rice wilted greens

O R G A N I C S W E E T P O TAT O D H A L W I T H L E N T I L S , B U C K W H E AT & T E F F 550G, £7.99

Available in our farmshops, our online shopat daylesford.com or call Personal Shopping on 0800 083 1233

On c o l d w int ry day s , th i s i s a r e c i p e t o warm and n ou r i s h th e b ody and s ou l .

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S T E P I N T O N AT U R E

W H E N I T ’ S C O L D A N D G R E Y, L E AV I N G T H E C O M F O R T A N D WA R M T H O F Y O U R H O M E I S N O T A LWAY S T E M P T I N G .

But there are so many reasons to embrace the wintry weather and step outside this January.

Sleeping better, relieving stress, boosting your immune system and improving your concentration are just some of the benefits you can expect to experience when you immerse yourself in nature. We believe that the sights, sounds and scents it has to offer us nurture our bodies and ground our minds, and a growing number of studies are proving the link between people spending time in nature and being healthier and happier. Here are some of the reasons we will be pulling on our wellingtons and getting outdoors as often as we can this month.

R E C O N N E C T W I T H Y O U R S E L F

Our day-to-day environments can be very fast-paced. We juggle jobs, families and demands and we live in a world where we are constantly bombarded with digital stimulation – news updates, social media or an influx of emails. Sometimes it feels as if we are slaves to our screens, and the effects of these stresses can take their toll on bodies. Humans have evolved in tandem with nature and researchers are discovering that reconnecting with greenery can bring many benefits to our mental health. Being in nature allows us to take a moment away from the noise and pressures to calm our busy minds, it connects us with a slower rhythm, roots us in the present and lowers our rising stress levels.

B O O S T Y O U R C O N C E N T R AT I O N

If you’re struggling to concentrate, a walk outside may help you unblock your mind. Studies show that being outdoors can improve brain function and mental focus. A walk not only gets your heart and blood pumping, which has its physical benefits, it allows your mind to be free of the distractions that may be clouding your judgement or impeding your creativity.

‘Forest bathing’ – immersing ourselves in forests and other natural environments, was developed in Japan for supporting healing and wellness. Known as shinrin-yoku, research has demonstrated a wide variety of health benefits, especially in the cardiovascular and immune systems, and in improving mood.

G E T Y O U R V I TA L V I TA M I N D

During the summer most of us can get our required daily intake of vitamin D from its most potent source – the sun. But in the short dark days of the UK winter, getting enough can be harder; our time outdoors drops and with it our levels of the vital vitamin. Vitamin D is important in regulating the calcium and phosphorus in our bodies; it can improve brain development and function and help strengthen our bones. Although we can obtain vitamin D from foods, it’s nearly impossible to generate the levels we need from our diets alone – the best source is the interaction of sunlight on our skin. Spending time in natural daylight gives our bodies a chance to soak up some of those vital rays.

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WA R M A P P L E T O N I C W I T H R O S E M A R Y A N D H O N E Y

We carefully transfer the apples to our store to preserve their nutrients and ensure none go to waste. When the days are dark and frosty, we’ll frequently turn to this spicy, warming tonic to give ourselves a burst of their boosting vitamin C.

Serves 2

500ml apple juice (roughly 6 apples freshly juiced)125ml water2 sprigs of rosemary5 slices of fresh ginger½ tsp raw honey (optional)

Press the apples through a juicer then flush through any remaining goodness with the water. Pour the juice into a pan and add the rosemary, ginger and honey, if using. Set the pan over a medium heat and simmer for 3–4 minutes. Strain, divide into mugs and drink immediately.

D E E P G R E E N J U I C E

Harnessing the the qualities of some of our most abundant winter greens this is not a juice for the faint-hearted, but one to offer a powerful hit of green nourishment. With beetroot and turnips in full swing in our Market Garden at this time of year, we like to use their nutritious tops in our juices to ensure they don’t go to waste. If you don’t have them to hand, chard, kale, spinach or cavolo nero would work well in their place.

Serves 2

2 large handfuls (roughly 150g) of beetroot, turnip or chard tops30g parsley2 celery sticks3cm (15g) piece of ginger1 lemon or lime250ml filtered water

Press all of the ingredients through your juicer, finishing with the water to flush any remaining goodness through the juicer. Stir together and drink fresh – with a little ice should you wish.

O R G A N I C B G R E E N C O L D P R E S S E D J U I C E 250ML, £5.99

Cucumber, spinach, lime, parsley, mint & aloe vera – a refreshing cold pressed juice with alkaline-rich greens

O R G A N I C C H L O R E L L A P O W D E R 100G, £5.99

A fantastic source of vitamin E and B12. Rich in iron and naturally high in protein and fibre. Add to smoothies, juices, dressings and dips.

Our ap p l e t r e e s p r o v id e u s w i th an abundanc e o f f ru i t th r ough out th e autumn and w int e r .

Natur e ’ s He r oKnown a s a h e r b o f r emembranc e , r o s emary i s a l s o b e l i e v ed t o b o o s t and impr o v e memory . I t i s a l s o r e c o gn i s ed a s s o o t h ing s t omach and l i v e r p r o b l em s .

Available in our farmshops, our online shop at daylesford.com or call Personal Shopping: 0800 083 1233

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The future of many fish species is under threat due to irresponsible fishing practices so it is vital we are mindful with our choices. Always check the provenance of your seafood or consult the Marine Stewardship Council website to be sure of its sustainability.

Serves 2

1 tsp cumin seeds1 tsp coriander seeds1 tbsp coconut oil1 tbsp garam masala2cm piece of turmeric, peeled and finely grated3 shallots, finely chopped2 garlic cloves, finely chopped2cm piece of ginger, peeled and finely chopped½ red chilli, finely chopped200ml natural yoghurt10g coriander, finely choppedlime juice, to taste1 tbsp sesame oil2 organic salmon fillets, with skinhandful of greens (spinach, roughly chopped chard, cavolo nero or kale)handful of cashew nuts, toastedsprinkling of coconut chips, toastedsalt and black pepper

SPICED CAULIFLOWER RICE1 tbsp cumin seeds1 tsp coconut oil½ red onion, finely chopped1 garlic clove, finely chopped½ red chilli, finely chopped (optional)½ cauliflower (roughly 300g) 15g coriander, roughly choppedjuice of ¼ lime

For the curry, put the cumin and coriander seeds into a pan over a low heat and leave for 2–3 minutes or until the the aromas are released. Transfer to a pestle and mortar and grind coarsely. Return to the pan with the coconut oil, garam masala, turmeric, shallot, garlic, ginger and chilli and sauté until the shallots have softened.

Stir in the yoghurt, add the coriander, then season with salt, pepper and lime juice to taste. Set aside.

For the cauliflower rice, toast the cumin seeds in a small pan, as above. When fragrant, add the oil, onion, garlic and chilli, if using, and sauté for 2–3 minutes or until the onion is soft. Meanwhile, break the cauliflower into smaller florets and put into a food processor. Pulse gently until the cauliflower resembles uncooked rice. Stir it into the pan of spices before placing over a medium heat and adding 3 tablespoons of water. Cook gently for 4–5 minutes, until the cauliflower is just beginning to soften. Add a little more water if the pan is looks dry. Remove from the heat, stir through the coriander and lime and transfer to a bowl.

Rinse your pan and return it to the heat with the sesame oil. When nice and hot, season the salmon and place it in the pan, skin side down. Fry for 3–4 minutes, until the skin is crispy, before turning over and cooking for 1–2 minutes on the other side, or until done to your liking.

Put the greens into a colander and pour over a kettle of boiling water, leave to strain. Gently re-heat the curry sauce, divide the cauliflower between two bowls and top with the curry then the greens. Place the salmon fillets on top, scatter over the cashews and coconut chips and serve with an extra drizzle of lime if you wish.

Fat s p l ay a r o l e in su p p o r t ing b ra in funct i on and b on e h ea l th , b o o s t ing metab o l i sm and p r omot ing h ea l thy s k in and ha i r .

S A L M O N C U R R Y W I T H Y O G H U R T A N D S P I C E D C A U L I F L O W E R R I C E

If you are looking to enhance your wellbeing with new, exciting and innovative dishes,

why not join our Cookery School team for an array of hands-on and immersive courses.

Find more details at

daylesford.com/cookeryschool or call the team at 01608 731 620

COOKERY SCHOOL

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T U N E I N T O Y O U R G U T

O F T E N T H E G U T I S T H O U G H T O F J U S T I N T E R M S O F B E I N G R E S P O N S I B L E F O R P R O C E S S I N G O U R F O O D , B U T I N F A C T I T S R O L E W I T H I N T H E B O D Y G O E S F A R B E Y O N D T H AT. Our gut contains the largest part of the body’s immune system, helping us to fight and prevent disease, and its close ties to our brain and role within the body has led to it being described as our ‘second brain’.

The importance of our gut to our health and wellbeing has been drawing a lot of attention in scientific circles with more and more research indicating that the health of our gut can in turn influence almost every other aspect of our overall health, including our metabolism, bone development, appearance of our skin and even our mental health.

Research has suggested that the gut ‘microbiome’ – the trillions of bacteria that line our digestive tract – might potentially be as complex and influential as our genes. These bacteria not only play an integral role in digestion and the absorption of essential nutrients from our food, the gut’s bacteria produce an array of neurochemicals that the brain then uses for the regulation of memory, learning and mood.

At l ea s t 80% o f th e h o rmone that r egu lat e s ou r hap p in e s s – s e r o t on in – i s p r oduc ed by ou r gut .

Yet because the gut is so sophisticated, many factors can affect it and knock it out of kilter. Stress, diet, illness, exercise and medication can all affect the gut and lead to an imbalance in its microbiome. In short, our fast-paced modern lifestyles mean that many of us have a microbiome that is struggling to keep up. So is there anything we can do to change our inner ecosystem for the better?

To maintain a balanced, healthy microbiome we need to have a diverse community of ‘friendly’ bacteria in our gut. And while there’s no guaranteed way to maintain a healthy gut, there are certainly steps we can take to support it:

AVOID PROCESSED FOODS These cause inflammation in the gut and act as fuel for the ‘bad’ bacteria, causing it to flourish. This in turn leads to bloating and stomach pain.

CHOOSE HIGH FIBRE FOODS Vegetables, legumes and whole grains to maintain good digestive health and feed your gut well. Adults need to aim for 30g fibre per day.

REDUCE STRESS Because the gut and the brainareso closely linked stress is often a reason we suffer from gut problems, despite following a healthy diet. Make sure you’re looking after your mental health and calming any anxieties by taking time for yourself or practising breathing exercises,yoga or meditation.

DRINK MORE WATER It helps flush out toxins.

PREBIOTICS AND PROBIOTICS Increase your intake of foods containing prebiotics and probiotics; they help nurture and protect your gut bacteria.

Pr e b i o t i c s a r e f o od s that ‘ f e ed ’ ou r ex i s t ing gut bac t e r ia , h e l p ing th em t o g r ow and enc ou rag ing th e i r d i v e r s i t y . G o od p r e b i o t i c s in c l ud e l e e k s , c h i c o r y , pu l s e s , ga r l i c , on i on s , cabbage and banana s .

P r o b i o t i c s a r e f o od s , o r f o od s u p p l ement s , that c onta in l i v e bac t e r ia th ought t o r e p l en i s h th e g o od bac t e r ia w i th in ou r gut s . Th e s e in c l ud e l i v e y o ghur t , s ome ch e e s e s and o th e r f e rment ed f o od s , s u ch a s s au e rk raut , k e f i r , k ombucha , mi s o and t empeh .

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In trying to monitor the sustainability of our choices, home-made bone broths feature heavily in our kitchens. Boiling bones to make a nutrient-rich broth makes use of the whole animal, thereby ensuring we are being mindful of our waste. Making your own is best but if you are short on time, the broths you’ll find in our farmshops and online are made from our own cattle and chicken bones, cooked down slowly overnight until the multitude of minerals and proteins have been dissolved into the liquid.

Try this dish as a mid-morning pick-me-up or as a warming bowl served alongside a nutritious winter salad. For something more hearty, add grains or pulses such as pearl barley or lentils, which will soak up the flavours; or experiment with adding spices, herbs and other vegetables too.

Serves 2

500ml chicken, beef or mushroom broth4 thyme or rosemary sprigszest and juice of ½ lemonhandful of greens, such as spinach or roughly chopped kale, cavolo nero or chardsea salt and black pepper

Put the broth into a pan with the thyme or rosemary, lemon zest, and a pinch of sea salt and generous grind of pepper and place over a medium heat. Bring to a gentle boil before adding the greens. Stir for around 30 seconds until the greens have wilted before removing from the heat. Remove the thyme or rosemary, check the seasoning and add the lemon juice. Stir well before ladling into deep bowls to serve immediately.

Bone b r o th s hav e b e en hav ing a moment in th e s p o t l i ght f o r a wh i l e n ow and we b e l i e v e th i s i s w i th g o od r ea s on .

O R G A N I C B E E F B O N E B R O T H 500ML, £4.99

O R G A N I C M U S H R O O M V E G A N B R O T H 500ML, £3.99

O R G A N I C C H I C K E N B O N E B R O T H500ML, £4.99

H E R B E D B O N E B R O T H W I T H L E M O N A N D S I M P L E G R E E N S

Available in our farmshops, our online shop at daylesford.com or call Personal Shopping: 0800 083 1233

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C A U L I F L O W E R A N D K E F I R D I P

O R G A N I C M I L K K E F I R 500ML, £4.99

Available in our farmshops, daylesford.com or call Personal Shopping on 0800 083 1233

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Hav ing a bat ch o f v eg e tab l e d i p in y ou r f r idg e i s a w onde r fu l l y qu i c k and ea s y way t o k e e p y ou r nut r i ent s t o p p ed up th i s w int e r .

Velvety roasted cauliflower is blended with a mixture of spices and our gut-nurturing organic kefir to make a creamy, fragrant and very versatile dip. Serve this with a selection of crunchy raw winter vegetables, such as chicory and carrots, or spread it over one of our organic sourdough breads for an extra boost of fermented flavour and beneficial gut bacteria.

Serves 4

500g cauliflower, chopped into small florets 3 garlic cloves, peeled and halved 1 tsp cumin seeds 1 tsp coriander seeds generous pinch of sea salt 10 peppercorns 1 tbsp lemon juice 75ml organic milk kefir

Preheat the oven to 180°C

Place the cauliflower in a baking tray with the garlic. Drizzle with olive oil and scatter with a generous pinch of salt and a good grind of pepper before tossing everything together. Roast in the oven for 15 minutes or until the florets have softened nicely.

Meanwhile, put the cumin and coriander seeds into a dry pan and toast over a medium heat until the pan is just beginning to smoke. Remove the spices from the pan and put into a pestle and mortar with a generous pinch of salt and the peppercorns and grind until you have a coarse powder.

When the cauliflower has cooked through, allow it to cool slightly before transferring it, along with the roasted garlic, into a high-speed blender. Add the lemon juice, half the spices and milk kefir and blitz until you have a lovely, thick, smooth dip. Check the seasoning and add a little more lemon, salt or pepper to taste.

Transfer the dip to a plate or bowl and scatter over a generous amount of the remaining spices and a drizzle of olive oil.

Nurturing Mind, Body and Spirit

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Bamford was founded on the philosophy that ‘wellbeing’ is a state that affects our body and mind, and that in order to be well – to be happy and healthy – we need to nurture the two in tandem.

In the past few years, the practice of mindfulness has come to the fore in discussions around wellness and has been greatly praised for its ability to make us more focused, creative, successful, and in the case of meditation, lower our stress levels and manage our capacity to cope with pain.

Rooted in Buddhist philosophy, mindfulness is the ability to focus on the present moment and embrace it rather than dwelling on the past or anticipating the future. It is a meditative practice in which you observe your thoughts and feelings without judging them as good or bad, rather you accept them for what they are. Mindful practices range from short exercises where you simply focus on your breath, to more considered, disciplined practice, such as meditation.

For many, the concept of meditation can seem daunting, conjuring notions of sitting for long periods surrounded by incense. But meditation doesn’t need to be demanding and it doesn’t ask you to believe in any teaching or theory. Meditation is simply a way of training our mind and pushing away its anxieties.

Research has proved that meditation does in fact change our brain on a physiological level. Studies have shown increases and decreases in the density of grey matter in certain parts of the brain that in turn lowered stress levels and sensation of pain as well as bringing participants greater cognitive focus.

Taking time to focus on our wellbeing is about being kind to ourselves, which is why we believe so strongly in the practice of mindfulness. It teaches us to be kind to ourselves and that feeling of compassion inevitably filters through to others and influences the decisions we make.

Start this year by nurturing your mind and consider introducing some simple, gentle mindfulness practices into your life.

For more information about meditation classes and mindfulness retreats at our Haybarn Spa visit bamford.co.uk and turn to the back of this book.

Meditation is simply a way of training our mind and pushing away its anxieties

Mindfulness

ACCORDING TO THE WORLD HEALTH ORGANIZATION, AROUND 3.6% OF THE GLOBAL POPULATION CURRENTLY SUFFERS FROM AN ANXIETY DISORDER. HOWEVER, STUDIES HAVE SHOWN THAT MEDITATION PRACTICE DOES ALLEVIATE SYMPTOMS OF ANXIETY.

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Thoughts in January often turn to grueling gym sessions or pounding the pavements as means of atoning for the indulgences of the previous month. While for many this physical rigour provides a sense of balance alongside mood-enhancing endorphins, at Bamford we take a gentler, more nurturing approach to movement. Our Haybarn Spas offer a range of classes designed to move our bodies in a holistic way as well as soothing or exercising our minds. Here are some of the reasons we’ll be turning to the guidance of our yoga teachers to start this year.

TONE INSIDE AND OUTYoga is a holistic form of movement. Not only does it strengthen the body’s frame by stretching and toning its muscles and joints, it works our internal organs, glands and nerves, keeping our whole self in radiant health.

MANAGE STRESSThe breathing techniques in a yoga practice encourage you to take in as much oxygen as possible. This has a profound effect on the mind making you more calm, poised and centred. Yoga has also been shown to lower levels of the stress hormone cortisol.

BE FITTERVinyasa or Ashtanga classes, which involve a more vigorous practice, can push your heart rate into the aerobic range, giving it a cardiovascular workout. But even yoga exercises that don’t get your heart rate up that high can improve cardiovascular health. Studies have found that yoga practice lowers the resting heart rate, increases endurance, and can improve your maximum uptake of oxygen during exercise, giving you improved physical fitness.

INCREASE MENTAL FOCUS The positive thinking and meditation inherent in a yoga practice give increased clarity, mental power and concentration.

RELEASE TOXINSNaturally we all store toxins in our muscles and joints. These toxins need to be released so that they don’t fester and damage our cells. The forward bends and twisted postures in a yoga practice promotes the removal of toxins by squeezing them out through the blood and replacing them with clean, oxygenated blood resulting from all the increased breath work.

Move. Breathe. Heal.

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CHAKRASANA

CHAKRASANA IS A YOGA POSE THAT STIMULATES ALL OF THE ENERGY CENTRES, INDUCING A FEELING OF EXHILARATION. IT HAS INSPIRED OUR 100% ESSENTIAL OIL

ORGANIC BLEND OF BERGAMOT, TEA TREE AND CEDAR TO REVIVE AND UPLIFT THE SPIRIT.

BALASANA

BALASANA IS A YOGA POSE TO PROVIDE A SANCTUARY OF SAFETY AND PROTECTION.

IT HAS INSPIRED OUR 100% ORGANIC ESSENTIAL OIL BLEND OF IMMUNE-BOOSTING EUCALYPTUS IS COMBINED WITH PROTECTING

CAJUPUT AND FRANKINCENSE.

PADMASANA

PADMASANA IS A YOGA POSE DESIGNED TO FOCUS CONCENTRATION. IT HAS INSPIRED OUR

100% ORGANIC ESSENTIAL OIL BLEND OF ROSEMARY, GINGER AND BASIL TO RESTORE MENTAL STRENGTH AND CLEAR THE MIND.

SHAVASANA

SHAVASANA IS THE YOGA POSE OF REST AND RECOVERY. IT HAS INSPIRED OUR 100%

ORGANIC ESSENTIAL OIL BLEND OF SOOTHING CAMOMILE, LAVENDER AND GERANIUM

TO AID PEACE, SLEEP AND DEEP RELAXATION.

Nature’s RemediesInspired by the healing qualities of yoga, we developed a range of essential oil blends designed to harness the feelings and effects experienced by practising certain poses. Whether you want to calm your body and relax before bedtime, focus your mind to tackle a difficult task or simply need a boost of energy, our four essential oil blends harness the healing power of nature and can help re-set any disharmony in the body.

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HAYBARN COLLECTION

For your

wellbeing

Cotswolds

ACHIEVING PHYSICAL AND EMOTIONAL WELLBEING IS AT THE HEART OF OUR WELLNESS PHILOSOPHY. THE BAMFORD HAYBARN YOGA RANGE HAS BEEN CAREFULLY DESIGNED TO ASSIST IN DEEPENING YOUR PRACTICE AND FINDING YOUR CENTRE.

joggers £175; haybarn sculpted sweatshirt £150; essential oil collection £80; haybarn sweatshirt £125; white sage air puryfier £18; ballet wrap £95, b - calm meditation cushion £50; organic buckwheat bolster £55; b - balanced cork brick £24/£26; bamford crystal heart £120; b – hydrated water bottle £14; legging with print £95; b - flexible yoga mat £60; capsleeve t-shirt be happy £65; b - on the move yoga bag £65.To discover the complete haybarn collection, please visit bamford.co.uk

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We spend a third of our life doing it; it’s a vital process in our bodies’ ability to function and also to repair itself, yet we are the only species that intentionally deprives itself of sleep. Every facet of wellness is affected by how we sleep, and lack of sleep or inadequate sleep is linked with poor memory and thinking ability, low mood, changeable emotions, anxiety and lack of creativity, yet still we choose to neglect it. Two thirds of adults in developed nations fail to obtain the nightly eight hours of sleep recommend-ed by The World Health Organization-Preparing our body for sleep – our sleep hygiene – involves a variety of different practices and habits required for quality sleep and full daytime alertness. Here is our 10-step guide to a mindful bedtime routine, what you can do during the day to ensure a good night’s sleep and what to do if shuteye eludes you:

1. Maintaining a regular bedtime helps set your internal body clock and reduces the amount of tossing and turning required to fall asleep. Avoid oversleeping; this will only disrupt your biological clock (circadian rhythm).

2. Ensure your bedroom is quiet, comfortable, dark, cool and ventilated. Even a small amount of light in your bedroom can disrupt the production of melatonin (sleep-inducing hormone) and overall sleep.

3. Daylight is key to regulating daily sleep patterns. Attempt to spend at least 30 minutes outside in natural sunlight each day.

4. Electromagnetic radiation and blue light emitted by phones, laptops and TVs disrupt and overstimulate our central nervous system and significantly suppress melatonin. Embrace disconnecting and practice a ‘digital detox’ routine for at least one hour before bedtime.

5. Calm your senses before your go to bed with dim lighting, listen to soothing and quiet music and have a warm bath with lavender oil or Epsom salts.

6. Don’t lie there worrying about it if you can’t sleep. Get up and do something you find relaxing until you feel sleepy again, then return to bed.

7. Exercise daily and avoid naps after 3pm during the day.

8. Practise gentle restorative yoga before bedtime to stimulate the parasympathetic nervous system responsible for rest, recovery and repair.

9. Don’t overindulge; too much food and alcohol will disrupt your sleep later in the night.

10. Cut down on stimulants such as caffeine; they interfere with the process of falling asleep.

Sleep Well by Elaine Slater, Psychotherapeutic Counsellor

Elaine Slater is a psychologist and psychotherapeutic counsellor. The Mind Matters Clinic at the Bamford Haybarn Spa offers clients access to Elaine’s areas of expertise including stress & anxiety issues, depression and sleep solutions. For further information, please visit www.bamford.co.uk

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ROSEMARY DOUBLE WICK CANDLENatural waxes are hand poured into unique mouth blown vessels to create our double wick candles. Perfect for creating an enticing atmosphere in the home.£75.00

BOTANIC PILLOW MISTMake the most of the long winter nights by enjoying a good night’s sleep, with the help of our relaxing pillow mist.£20.00

ROSE BATH OILAs well as softening the skin, the delicious blend of rose, camomile and lemon essential oils brings a little sunshine, even during the winter months.£45.00

BAMFORD GROOMING DEPARTMENT MOISTURISERDon’t let the cold winds take their toll. Our award-winning moisturiser is ideal for restoring the skin’s natural protection barrier.£50.00

BOTANIC HAND CREAM100% organic, our hand cream is a nutrient-rich solution to aid skin repair and soften chapped fingers.£22.00

GERANIUM BODY CREAMScented with our iconic geranium fragrance, our rich Body Cream encourages deep hydration and cell renewal.£38.00

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N E W AT T H E H AY B A R N S P A I N 2 0 1 8 M A R C H20TH UNPLUG AT THE HAYBARNJoin us in the stunning surroundings of the Cotswolds for a day designed to help you unwind and switch off. The day has been tailormade for those who find themselves continually ‘plugged’ into all areas of life and are finding it challenging to quieten the mind. 21ST GUT CLEANSE AT THE HAYBARNContaining the largest part of our bodies immune system, join us to cleanse and maintain your gut balance.

22ND SLEEP HEALTHY AT THE HAYBARNWe have designed a day to help your brain to switch off in the evenings and encourage your body to sleep well so that it can restore itself properly overnight, enableing you to feel rested and ready for your day. 23RD, 24TH AND 25TH WEEKEND RETREAT AT THE HAYBARNOur weekend has been created by wellness leaders in their field, designed to leave you feeling rested, energised and cared for. Your days will be filled with fitness, yoga, meditation and finding your inner balance.

C O O K E R Y S C H O O L A N D S P A D AY S F O R W E L L B E I N G

B BALANCED A day combining restorative yoga and a 45-minute deep tissue massage in the Bamford Haybarn Spa followed by a hands-on course on how to cook healthily at the Daylesford Cookery School.

25th January, 14th February, 16th March, 6th April, 4th May, 1st June, 6th July, 3rd August, 7th September, 5th October

B NURTUREDDesigned for pregnancy, this day retreat includes a mindfulness meditation workshop and a deeply relaxing pregnancy massage in the Bamford Haybarn Spa as well as time with our Cookery School and nutritionists to explore a variety of simple ways to include nourishing ingredients in your cooking.

20th April, 21st June, 9th November

B PEACEFULUnwind with a mindfulness session in the Bamford Haybarn Spa before a workshop with our Cookery School to learn nourishing, healthful recipes for wellbeing. Finish the day with a bespoke Bamford facial.

25th April, 18th May, 27th June, 24th August, 21st December

C O O K Y O U R S E L F W E L L

Food and preparing it is an essential part of our everyday wellbeing. Growing ingredients, nurturing them and harvesting them fresh from the soil is something we do daily at our Cookery School. Our courses this year are each designed to nourish the body from the inside out. For more information and to book onto a variety of courses, visit daylesford.com/cookeryschool

C O N N E C T W I T H N AT U R E

A display of seasonal flowers, leaves, branches and soil offers a wonderfully healing opportunity to bring nature into your home and reconnect with the outdoors. Join us in the Daylesford Garden Workshop for a variety of floristry courses this year to learn how to create something beautiful. For more information and to book, visit daylesford.com

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DAYLESFORD NEAR KINGHAMGLOUCESTERSHIREGL56 0YG01608 731 700

44B PIMLICO ROADLONDON SW1W 8LP020 7881 8060

208-212 WESTBOURNE GROVELONDON W11 2RH020 7313 8050

6-8 BLANDFORD STREETMARYLEBONELONDON W1U 4AU 020 3696 6500

HAYBARN SPANEAR KINGHAM GLOUCESTERSHIRE GL56 0YG 01608 731 703

HAYBARN SPA BELMOND ROYAL SCOTSMAN0845 217 0799 OR 020 3117 1300

HAYBARN SPA THE BERKELEY020 7201 1699

/daylesfordfarm /bamford.co.uk

thefarm@daylesford.com info@bamford.co.uk

R E C O N N E C T A N D N O U R I S H AT D AY L E S F O R D

Daylesford is an organic farm in the Cotswolds dedicated to growing, producing and cooking seasonal organic food. We believe that feeding our bodies and minds well starts with healthy soil: by looking after our environment and working in harmony with nature, we nourish ourselves and produce the nutritious food we need for optimal wellbeing. Daylesford is proud to be one of the most sustainable farms in the UK. Next to our Daylesford farm shop is our Bamford Haybarn Spa, a calming centre of wellness and relaxation committed to feeding body, mind and spirit. Through our range of holistic treatments, gentle movement classes and natural bath and body products we nurture your wellbeing and help you live a balanced life.

@daylesfordfarm

@daylesfordfarm @bamfordhaybarnspa

@bamfordjournal