I just returned from a week long Happy Detox retreat on Ibiza where I cooked for and coached 8 happy detoxers. We had a lovely time and the participants were all so sweet and kind. I always notice on the first days of a retreat that many of our guests suffer from a common discomfort. Especially if they are female. After air travel, around their menstruation and in unfamiliar surroundings a lot of women tend to get constipated. I can easily say that, after wanting to lose weight, it is the second biggest issue my female clients come to me with.
Not having a good bowel movement daily is not only uncomfortable because of the bloating, the heavy feeling and gas that come with it. But it can also be really detremental to our health. When stool stays in our digestive tract longer than it should it starts to ferment and form what we call ama in Ayurveda. Ama in short are toxins and in traditional Ayurvedic texts it’s described as a sticky, slimy, stinking substance in our bodies and minds. Not good! The more ama in your system the heavier, more unclear, tired and hazy you will feel. Also when ama accumulates, in the long run it will leave your digestive tract and start to travel through the body, settling in your personal weak spot. And so illness starts.
So you can understand why daily good elimination is highly regarded among students of Ayurveda and we work at keeping our bowel movements easy and regular. Food, as always, can be of great service when you are looking to relieve symptoms of constipation or want to avoid it all together. Excercise, and in particular a regular yoga practise, is also a great way to increase flow in your body. And finally I always recommend using the all natural super star among Ayurvedic supplements, Triphala. Which does wonders for those suffering from constipation among many of other incredible health benefits.
In general constipation is considered an ailment most common in Vata types. When the air element, already highly represented in this constitution, becomes unbalanced Vata’s will suffer from both external as well as internal dryness. In the body this often shows up as constipation. So the best way to combat constipation is by sticking to a Vata balancing diet where you eat more warm, cooked and slightly wet foods and favor sweet, salty and sour tastes. Using the right spices to boost your digestive fire and sufficient fats to make your intestinal tract smooth is also important. As is eating enough fibre and keeping yourself well lubricated by taking small sips of hot ginger tea all through the day.
These muffins were made for flow heaven. With plenty of fibre from wholegrain spelt flour, oat flour and grated apple. To help things along even further I’ve added poo promoting soaked prunes, ground up linseed and spices to stoke the digestive fire. And finally ghee to counterbalance any dryness in your intestines.
Last but not least a word of advice. In my experience constipation is as much mental or emotional as it is physical. So please do try to let go of all things that need elimination in your life. Including people, situations and thoughts. The better your mental and emotional flow is the better your physical flow will be.
Oats and prune muffins
For 6 big muffins
- 175 grams wholegrain spelt flour
- 50 grams oat flour (if you only have flakes you can grind these up)
- 1 teaspoon ground up linseeds
- 1 teaspoon coffee spices
- 100 grams tala sharkara or Ayurvedic palm sugar
- 1/2 teaspoon baking soda
- pinch of salt
- 50 grams of chopped up prunes soaked in 50 ml warm water
- 1 egg
- 100 ml full fat cows milk or almond milk
- 1 teaspoon vanilla essence
- 100 grams melted ghee
- 1 teaspoon finely grated fresh ginger
- 100 grams grated peeled red apple
- 75 grams soaked raisins without their soaking liquid
If using a muffin tin grease 6 muffin holes with some melted ghee. I used 6 big sized paper muffin cups, which did not need greasing. Preheat your oven to 180 degrees C.
Mix all dry ingredients in a big bowl. Puree the prunes with the soaking liquid in a kitchen aid. Add the egg, milk, vanilla essence and melted ghee and mix until smooth.
Pour the wet mixture in the dry mixture and mix well with a wooden spoon. End by spooning the grated apple and raisin through the muffin mixture. Fill the muffin holes or paper cups three quarters full with the muffin mixture. Place in the middle of the preheated oven and bake for 18 to 20 minutes until a toothpick inserted in the center comes out clean. Let cool slightly before serving with chaï tea.
Haver en pruimenmuffins
Voor 6 grote muffins
- 175 gram volkoren speltmeel
- 50 gram havermeel (als je alleen vlokken hebt kun je die in een keukenmachine tot meel vermalen)
- 1 theelepel vermalen lijnzaad
- 1 theelepel koffiespecerijen
- 100 gram tala sharkara of Ayurvedische palmsuiker
- 1/2 theelepel baksoda
- snufje zout
- 50 gram ontpitte grof gehakte pruimen geweekt in 50 ml warm water
- 1 ei
- 100 ml volle koemelk of amandelmelk
- 1 theelepel vanille essence
- 100 gram gesmolten ghee
- 1 theelepel geraspte verse gember
- 100 gram geraspte geschilde rode appel
- 75 gram geweekte rozijnen zonder hun weekvocht
Als je een muffinvorm gebruikt vet dan 6 vormpjes in met gesmolten ghee. Ik gebruikte papieren muffinvormpjes die niet ingevet hoeven te worden. Verwarm je oven voor op 180 graden C.
Mix alle droge ingrediënten in een grote kom. Pureer de pruimen met hun weekvocht in een keukenmachine. Voeg het ei, de melk, vanille essence en gesmolten ghee toe en mix tot een glad geheel.
Giet de natte mix in de droge ingrediënten mix en meng goed met een houten lepel. Schep op het laatst de geraspte appel en rozijnen door het mengsel. Schep de muffinvormpjes tot drie kwart vol met de muffin mix. Zet in het midden van de oven en bak 18 tot 20 minuten tot een prikker droog uit het midden van de muffins komt en de muffins mooi goudbruin zijn. Laat iets afkoelen voor te serveren met chaï thee.