Roasted Jerusalem Artichokes

Roasted Jerusalem Artichokes
Jerusalem artichokes, also known as sunchokes, are a nutritious and versatile vegetable that offer several health benefits. 

Here are ten reasons why they are good for us:

1. Rich in Fiber: Jerusalem artichokes are high in dietary fiber, particularly inulin, which promotes digestive health by supporting the growth of beneficial gut bacteria.

2. Supports Gut Health: The inulin in Jerusalem artichokes acts as a prebiotic, enhancing gut flora and improving digestion and nutrient absorption.

3. Low Glycemic Index: Due to their inulin content, Jerusalem artichokes have a low glycemic index, making them a good option for people managing blood sugar levels, including those with diabetes.

4. High in Potassium: They are an excellent source of potassium, which is essential for maintaining healthy blood pressure, nerve function, and muscle contractions.

5. Rich in Iron: Jerusalem artichokes provide a good amount of iron, which is crucial for red blood cell production and preventing anemia.

6. Boosts Immune System: The high levels of antioxidants, vitamins (like vitamin C), and minerals in Jerusalem artichokes help strengthen the immune system.

7. Supports Weight Management: The fiber content helps in making you feel full longer, which can aid in weight management by reducing overall calorie intake.

8. Good for Heart Health: Their fiber and potassium content contribute to heart health by helping to lower cholesterol levels and maintain proper cardiovascular function.

9. Nutrient-Dense: Jerusalem artichokes are packed with essential nutrients such as vitamin B1 (thiamine), phosphorus, and copper, which are vital for various bodily functions including energy production and maintaining healthy bones.

10. Versatile in Cooking: They can be eaten raw or cooked and are used in a variety of dishes, making it easy to incorporate them into your diet. Their nutty and slightly sweet flavor adds a unique taste to salads, soups, and side dishes.

Overall, Jerusalem artichokes are a highly nutritious vegetable that can benefit overall health when included as part of a balanced diet.

Here's a simple and delicious recipe for roasting Jerusalem artichokes:

Roasted Jerusalem Artichokes with Garlic and Herbs

- 1 pound (about 450 grams) Jerusalem artichokes, scrubbed clean
- 2 tablespoons olive oil
- 3 cloves garlic, minced
- 1 teaspoon fresh thyme leaves (or 1/2 teaspoon dried thyme)
- 1 teaspoon fresh rosemary, chopped (or 1/2 teaspoon dried rosemary)
- Salt and pepper to taste
- 1 tablespoon fresh parsley, chopped (for garnish)
- Optional: 1 lemon, cut into wedges (for serving)


1. Preheat the Oven: Preheat your oven to 400°F (200°C).

2. Prepare the Artichokes: Cut the Jerusalem artichokes into 1/2-inch thick slices or wedges. If the artichokes are small, you can halve them instead.

3. Season the Artichokes: In a large mixing bowl, toss the sliced Jerusalem artichokes with the olive oil, minced garlic, thyme, rosemary, salt, and pepper until they are evenly coated.

4. Arrange on Baking Sheet: Spread the seasoned artichokes in a single layer on a baking sheet. Make sure they are not too crowded, so they roast evenly.

5. Roast: Roast in the preheated oven for about 25-30 minutes, or until the artichokes are golden brown and tender. Stir halfway through the cooking time to ensure even roasting.

6. Garnish and Serve: Once roasted, remove the artichokes from the oven. Transfer to a serving dish and sprinkle with chopped fresh parsley. Serve immediately, with lemon wedges on the side if desired.

- Scrubbing: Be sure to scrub the Jerusalem artichokes well to remove any dirt, as their skin is often knobby and can trap soil.
- Peeling: Peeling is optional; the skin is edible and adds a nice texture.
- Flavor Variations: You can experiment with different herbs and spices, such as adding smoked paprika for a smoky flavor or a dash of balsamic vinegar for a tangy twist.

This roasted Jerusalem artichoke recipe makes a perfect side dish for any meal and showcases the unique, nutty flavor of this nutritious vegetable. 

Check out the Facebook Reel here about Jerusalem Artichokes


Love - the vibrational frequency of the New Earth

Love  - the vibrational frequency of the New Earth
In the midst of the chaos and uncertainties of the world, there is a profound shift happening—one that transcends boundaries, beliefs, and backgrounds. It’s the emergence of the New Earth, a concept rooted in the idea of collective consciousness evolving towards harmony and unity. At the heart of this transformation lies a fundamental truth: love is the frequency of the New Earth.

Love, often considered a simple emotion, is in fact a potent force that permeates every aspect of existence. It’s the invisible thread that connects us all, transcending barriers of race, religion, and nationality. In the realm of the New Earth, love isn’t just an abstract concept; it’s the very fabric of reality, shaping our experiences and interactions in profound ways.

What does it mean for love to be the frequency of the New Earth? It means operating from a place of compassion, empathy, and understanding in all our endeavors. It means recognizing the inherent worth and dignity of every being, and treating each other with kindness and respect. It means embracing diversity and celebrating the unique gifts that each individual brings to the tapestry of humanity.
In a world where division and discord often dominate the headlines, embodying the frequency of love can feel like a radical act. Yet, it’s precisely this radical love that has the power to catalyze transformation on a global scale. When we choose love over fear, unity over division, and empathy over indifference, we contribute to the collective shift towards a more harmonious and sustainable world.

The frequency of love isn’t just a lofty ideal—it’s a practical guide for how we can live our lives in alignment with the values of the New Earth. It’s about cultivating deep connections with ourselves, with each other, and with the natural world around us. It’s about nurturing relationships based on trust, mutual support, and genuine care. It’s about embodying the qualities of kindness, generosity, and forgiveness in our daily interactions.

As we continue to navigate the complexities of the modern world, let us remember that love is not a passive state, but an active choice. It’s a choice to stand up for justice, to lend a helping hand to those in need, and to strive for a more equitable and inclusive society. It’s a choice to cultivate inner peace and harmony, and to extend that peace outward to the world around us.

In the grand tapestry of existence, love is the thread that binds us all together. It’s the essence of our shared humanity, the spark of divinity that resides within each of us. As we tune into the frequency of love and align ourselves with the values of the New Earth, we take a vital step towards co-creating a world that is rooted in compassion, cooperation, and connection.

Have a blessed day with lost of Love and Light,

Being Guided by the Light of Truth Within

Being Guided by the Light of Truth Within

In the labyrinthine journey of life, amidst the tumult of conflicting voices and the shadows of uncertainty, there exists an unwavering beacon that illuminates our path—the light of truth within. It is a guiding force, an eternal flame that resides deep within the recesses of our being, ever-present and unyielding.
At the heart of our existence lies a reservoir of wisdom, a divine spark that whispers truths beyond the realm of the tangible. It is the essence of our soul, the core of our being, and the source of our innate intuition. This inner light, though often obscured by the noise of the external world, remains a steadfast companion, ready to illuminate our way when we choose to heed its call.

To be guided by the light of truth within is to embark on a journey of self-discovery and self-realization. It requires courage to confront the shadows that dwell within us, to unravel the layers of conditioning and illusion that veil our perception. Yet, in the depths of introspection, we uncover profound insights and profound truths that resonate with the essence of our being.

In the presence of this inner light, we find clarity amidst confusion, purpose amidst chaos, and serenity amidst turmoil. It is a beacon of hope in times of despair, a source of strength in times of weakness, and a wellspring of inspiration in times of doubt. When we attune ourselves to its gentle guidance, we align with the divine rhythm of the universe, flowing effortlessly with the currents of life.

Moreover, being guided by the light of truth within is not merely a solitary journey but a communion with the collective consciousness of humanity. It is a recognition of the interconnectedness of all beings, a realization that we are not separate but intricately woven into the fabric of existence. In honoring our own truth, we honor the truth of others, fostering empathy, compassion, and unity in a world too often divided by fear and ignorance.

As we navigate the labyrinth of existence, let us remember that the light of truth within is our most reliable compass, guiding us towards our highest potential and deepest fulfillment. Let us cultivate the courage to listen to its whispers, the humility to learn from its wisdom, and the faith to trust in its guidance. For in the embrace of our inner light, we find not only illumination but also liberation—a boundless freedom that transcends the confines of space and time.

To be guided by the light of truth within is to walk the path of authenticity, integrity, and grace. It is a journey of self-discovery and self-mastery, leading us to the realization of our true nature and the fulfillment of our sacred purpose. May we always strive to honor this inner light and allow it to shine brightly, illuminating our way and illuminating the world with its radiant brilliance.

Karin Hagberg x 

The benefits of Foam Rolling

The benefits of Foam Rolling
I love foam rolling! In the last few weeks I have been spending anywhere from 4 - 30 minutes rolling on my foam roller and I am feeling amazing now! I realise that I have had so much tension in my fascia. As a Remedial Massage Therapist and Pilates Instructor I recommend foam rolling to many of my clients due to its benefits.

Foam rolling is also known as self-myofascial release. It involves using a cylindrical piece of foam to massage and release tension in muscles. 

Here are the benefits of foam rolling:

1. Improved flexibility and range of motion: Foam rolling helps to stretch and lengthen muscles, which can improve flexibility and range of motion. This can be especially beneficial for athletes and individuals engaging in regular physical activity.

2. Reduced muscle soreness and tension: Foam rolling can help to alleviate muscle soreness and tension by breaking up knots and adhesions in the muscles, which can develop from overuse or injury.

3. Enhanced recovery: By promoting blood flow to the muscles, foam rolling can aid in the recovery process after exercise or physical activity. This can help to reduce recovery time and improve overall performance.

4. Prevention of injury: Foam rolling can help to identify areas of tightness or imbalance in the muscles, which can be addressed before they lead to injury. By regularly foam rolling, individuals can maintain better muscle health and reduce the risk of injury.

5. Improved circulation: Foam rolling helps to stimulate blood flow to the muscles, which can promote the delivery of oxygen and nutrients to the tissues. This can aid in muscle repair and recovery.

6. Relaxation and stress relief: Foam rolling can have a relaxing effect on the body and mind, similar to receiving a massage. This can help to reduce stress and promote overall feelings of well-being.

7. Cost-effective and convenient: Foam rolling can be done almost anywhere and requires minimal equipment, making it a cost-effective and convenient way to improve muscle health and performance.

Overall, foam rolling is a valuable tool for enhancing flexibility, reducing muscle soreness, and improving overall muscle health and performance. 
I definitely  recommend you giving it a go and if you need help - please reach out.

The rejuvenating power of cold water dips

The rejuvenating power of cold water dips
A few years ago I started cold dipping in the ocean at Torquay as I had heard that cold therapy could have many benefits. We entered the ocean 6.30am in the morning and often got to watch the most spectacular sunrises. What I noticed was improvements in mood and immunity. People around me got winter colds etc but not me. 

Since moving to the Alpine area of Bright, I’ve had many dips in the Ovens River. The water in the Ovens river is very cold and refreshing. 

If you are considering starting cold dipping, here are 10 benefits (and I experienced all these benefits too):

1. Improved circulation: Cold water immersion can help constrict blood vessels, which may enhance circulation and blood flow throughout the body.

2. Boosted metabolism: Exposure to cold water can stimulate the body's metabolism, potentially leading to increased calorie burning and fat loss over time.

3. Enhanced immune function: Cold water dips may strengthen the immune system by activating the body's natural defence mechanisms.

4. Increased energy levels: Cold water exposure can invigorate the body and mind, leading to a feeling of increased energy and alertness.

5.  Reduced muscle soreness : cold water immersion may help alleviate muscle soreness and inflammation, making it a popular recovery method among athletes.

6. Improved mood: Cold water dips can trigger the release of endorphins and other feel-good neurotransmitters, leading to a mood boost and reduced feelings of stress or anxiety.

7. Better skin and hair health: Cold water can help tighten pores, reduce oiliness, and improve circulation to the skin, promoting a healthy complexion. It can also make hair appear shinier and more vibrant.

8. Increased resilience to stress: Regular exposure to cold water can train the body to better handle stress, both physically and mentally, by activating the body's adaptive stress response.

9. Potential pain relief: Cold water immersion may temporarily numb pain receptors, providing relief from minor aches and pains.

10. Enhanced mental clarity and focus:  Cold water dips can sharpen mental focus and clarity by stimulating the nervous system and increasing blood flow to the brain.

Cold dips offer numerous potential benefits. 
Remember to it listen to your body and gradually acclimate to the cold water exposure to avoid any adverse reactions. If you have any underlying health conditions or concerns, consult with a healthcare professional before incorporating cold water immersion into your routine.

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