Simple Foods For Health

September 7, 2020 Cheryl Telfer

Cheryl Telfer is a holistic nutritionist, wellness advocate and currently is training to be a certified health coach

At the beginning of 2020, Cheryl left a career in the broadcast media and advertising industry, to focus on sharing her knowledge and passion for holistic health and nutrition with the world. She has since hosted free nutrition talks and corporate workshops, to share some invaluable insights into how the holistic approach to nutrition can benefit us all. In addition, she creates wellness content and shares nutritious recipes on social media.

Having experienced issues with her health due to a chronic genetic condition called Sickle Cell Anaemia, Cheryl decided to become more responsible for her health and wellbeing on a day-to-day basis. Public healthcare helped her survive, but it's self-care that has helped her thrive!

She is a proponent for the idea that food is medicine, as traditional practices like Ayurveda, Chinese medicine (TCM) and herbalism has benefited people, modern and indigenous, and the scientific research around this is growing. She also believes that here is a place for Western medicine in the equation. The holistic approach is about tuning into our bodies and finding balance. That might mean taking the necessary medication, as well as eating a nourishing diet, right for your personal needs. Cheryl, being a chef, washes her hands constantly and has been using our Hand Therapy cream and loves it! 

Elemental Miso Soup

Feeling out of balance? Then this is the soup for you. This elemental miso soup uses the fire element, sautéing the mushrooms and adding chilli. But, it’s also great for transitioning into the earth element of the Indian summer.

It’s nourishing and fried shittake is the explosion of flavour that makes this dish a delight. Tuning into the earth element is harmonizing and is nourishing for the stomach and spleen organs.  

miso soup

1 strip of kombu
1 cup of dried shittake mushrooms
1.5 litres of filtered water 1 inch fresh ginger
half a butternut squash
3 carrots
1 courgette
4 cabbage leaves
1/2 fresh chilli pepper
2 soba noodle bundles
2 tbsp miso
sesame oil
soy sauce
shoyu sauce
1 tbsp coconut oil
2 garlic cloves
furikake or sesame seeds  


Prep: 10 mins Cook: 40 mins Serves: 2–4

In a medium-sized pot simmer the kombu peeled ginger and dried shiitake in 1ltr of water. Leave on a slow, low simmer for 15-20 minutes. This makes a dashi stock; a nourishing mineral-rich base stock.

Whilst the stock is on the stove, peel and dice the butternut squash into roughly 1-inch cubes.

Chop the carrots and courgettes into rounds or half-moons. Finely slice the cabbage leaves.

When the Dashi stock is ready, the mushrooms should be completely re-hydrated and the kombu soft. Using a slotted spoon or tongs remove the mushrooms, kombu and ginger. Add to the stock the butternut squash and carrots and cook on medium heat.

Chop the kombu into small pieces and finely chop the ginger. Slice the mushroom in half and mince the garlic cloves and finely chop the chilli pepper.

To a frying pan on medium heat add a tablespoon of coconut oil or any suitable cooking oil. Then add the sliced shiitake. Fry for about 4 minutes then add chopped ginger and the crushed garlic. 3 minutes later add a tablespoon of soy sauce and chopped chilli pepper. Continue to fry for a further 2–3 minutes or until it’s well browned. It should be chewy.

Add the courgettes, sliced cabbage leaves and chopped kombu pieces to the soup and cook for a further 10-15 minutes.

In another pan add the soba noodles to boil water. A bundle per person. Cook for 5 minutes and then empty water and add cold water to the pan for it to cool down and stiffen.

To a bowl add a ladle full of the soup stock, then dissolve in a tablespoon of miso paste. Once it’s dissolved add in some of the vegetables from the soup. Top with the shiitake mushrooms. Then drizzle on a little Shoyu or soy sauce, sesame oil and sprinkle on some furikake or sesame seeds.  

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