Jessika Stringer | Medical and health

Jessika Stringer

Phone: +61 412 528 675

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25.01.2022 HOW ARE YOUR STRESS/ANXIETY LEVELS? Stress is such a problematic issue for health. And it is something that so many people experience and even myself sometimes dont acknowledge how detrimental it can actually be and is. Apart from shutting down our digestion and altering our microbiome in a negative way, it also contributes to chronic illnesses and mental health issues such as depression and anxiety. ... What can help? Naturopaths have a big toolbox of things we can use to help combat the underlying causes of chronic stress and also acutely treat symptoms of depression and anxiety very effectively. One of these is the wonderful herbal medicine of Withania somnifera. This is what we call an adaptogenic herb. Whats an adaptogen? Adaptogens are herbs that help in combating stress and allowing our bodies to cope and react appropriately to stress whether physical, mental, chemical or biological. By regulating our stress response, adaptogens also then contribute to reducing anxiety & depression, reducing fatigue, increasing energy, reducing inflammation, regulating hormones, improving concentration, and improving overall wellbeing. There are Ayurvedic classical texts, animal studies as well as clinical studies that describe Withania somnifera as a safe and effective adaptogen. If youre having a hard time coping with stress and anxiety, give your body some extra support in alleviating the awful symptoms associated with it and talk to a Naturopath on what the best option is for you. As with everything, everyone is individual and what works best for one person may not necessarily be the best for another and a Naturopath is qualified to discuss your options in what will be the best and most effective option for you. Ive popped a control trial study in the comments for reading if interested too! As always, dont hesitate to reach out if you need

24.01.2022 Hope everyone has a lovely weekend- try and make some time to get out in the sunshine and go for a walk in nature #recharge

23.01.2022 Leaky Gut! Im sure most have heard this term. It is a term often used in Naturopathic medicine which is referring to intestinal permeability. Extensive research over the years lead to the discovery of contributing factors and what is responsible for modulating the tight junctions within the intestines. The answer? Zonulin. Zonulin, is a protein, and the only human proteins known to be responsible for modulating intestinal tight junctions. Key triggers that enhance the expres...sion of Zonulin with implications for the development of a variety of autoimmune conditions such as coeliac disease and type 1 diabetes. These triggers? Gluten and gut bacteria. Gliadin- a protein in gluten causes levels of Zonulin to increase. Changes in gut microbiota have also been seen to trigger the Zonulin pathway leading to a loss of function in the intestinal barrier. This results in harmful substances to leak into the bloodstream which then activates inflammatory and autoimmune processes. It is also believed that Zonulin plays a role in the Blood brain barrier (BBB) having wide implications on mood and cognition. Other conditions that are associated with leaky gut are: PCOS, food allergies & sensitivities, IBS, IBD, obesity, Crohns disease just to name a few. Factors that impact intestinal permeability? Stress, certain medications, environmental toxins, western diet all leading to gut dysbiosis (unbalanced gut bacteria) Need gut healing? There is no one treatment approach. Gut healing isnt achieved by one miracle supplement. Its a process and is multifaceted (like all things in health) Not just probiotics- it is waaayyy more complex than that. It needs a holistic approach. Diet modification based on the individual, herbal medicines & nutritionals to rebuild intestinal integrity and reduce inflammation, stress management just to name a few. The health of gut is the centrepiece of our overall health. Have a heath issue? It is almost guaranteed there is involvement of your gut that is under functioning and is needing some TLC. Feel free to come and speak to me about your gut health. I love all things gut! And we can see what your options on healing your gut and your health!

19.01.2022 *DO SUFFER FROM DEPRESSION/ LOW MOOD OR DEPRESSIVE SYMPTOMS?* Many studies and clinics trials have shown thyroid hormone to work better than some antidepressants and even used as an adjunct therapy to enhance the effects of antidepressants. Due to the rise in thyroid disorders worldwide, it is likely people are taking antidepressants when they should be taking thyroid hormone. ... A person with hypothyroidism (under active thyroid) the thyroid gland does not fully respond to TSH so blood levels of T3 and T4 remain low. Assuming the pituitary is functioning normally, TSH levels rise; physicians often use the TSH level to help make a diagnosis of hypothyroidism. When thyroid hormone levels are low, many organs and internal systems slow down, creating a wide range of symptoms including depression. Even though your thyroid levels may come back within range, your thyroid could still be effected at a cellular level if you have gut dysbiosis. Another intricate link to the digestive system and reason to care for the health of your gut!

19.01.2022 Cinnamomum verum otherwise known as cinnamon! This bark contains properties that have amazing heath benefits. Some include: Anti-inflammatory Anti-diabetic Immune boosting... Cancer protective Anti-microbial The polyphenols, phenolic acids and flavonoids give cinnamon its high antioxidant status which work to fight oxidative stress in the body therefore preventing risk of chronic disease. Its anti-inflammatory actions are shown in studies to help in pain management- muscle soreness, decrease menstrual pain and also lesson the severity of allergies. Studies on cinnamon and heart heath are significant- showing its coagulant effects to stop excessive bleeding, increases circulation, improves tissue repair as well as lowering high blood pressure and cholesterol. Cinnamon is well-known for its anti-diabetic effects, which is why its considered one of the best foods for diabetics. It can lower blood sugar levels and improve sensitivity to the hormone insulin, which helps transport sugar from the bloodstream to the tissues to keep blood sugar levels balanced. As little as half a teaspoon of cinnamon daily can have positive effects on blood sugar levels, digestion, immunity and more. Although, stronger doses are also extremely beneficial in cutting your risk of diabetes, cancer and neurodegenerative diseases as well as improving risk of heart disease. In addition is it also rich fibre, manganese and several other vitamins and minerals. How to implement? Add to your breakfast of choice (I like to have it in my oats) Infuse a stick in hot water and drink as an infusion Add to yoghurt for a snack Add to your baking as a natural sweetener/flavour See more

15.01.2022 May your Friday be filled with smiles, happiness, good food and hot coffee Have a great day everyone!

15.01.2022 These cold days call for some home baked warm scones with homemade raspberry jam. I made the scones gluten free, dairy free and sugar free. And the jam, pectin and sugar free. Coupled with a hot herbal tea = blissful healthy treat

14.01.2022 The gut-brain connection. This is something I hold particular interest in. Science has shown a powerful connection between the mind and the gut- this intricate connection works both ways too. Have you ever had a "gut-wrenching" experience? Do certain situations make you "feel nauseous"? Have you ever felt "butterflies" in your stomach? These are common expressions we use for a reason. The gastrointestinal tract is sensitive to emotion. Anger, stress, anxiety, sadness, elatio...n all of these feelings (and others) can trigger symptoms in the gut. The brain sends signals to the gut and visa- versa. A compromised gut can be the cause or product of stress, anxiety or depression. Why is the food we eat important? It either feeds or depletes our microbiome (the bacteria or ecosystem in our gut) it has the ability to alter our balance in a positive or negative way. Our emotions have the same effects as does our lifestyle and the way we live. Some common conditions linked to a distressed gut include: Depression, anxiety, moodiness Autoimmune disease and suppressed immunity Food allergies & sensitivities Skin problems e.g eczema Sugar cravings Digestive problems- indigestion/ heartburn, bloating, gas, constipation etc. Weight issues Diabetes Sleep problems & constant fatigue Just to name a few! Love your gut, take care of it. If you think you may need help with starting to address your issues- contact me and lets connect

13.01.2022 HAVE YOU HEARD OF IRIDOLOGY?? The iris is an extension of the brain and has numerous nerve endings, blood vessels and other tissues. Nerve fibres in the iris respond to changes that to in in the body therefore become a window to your internal world! It is a diagnostic tool used by Naturopaths that examines patterns, colours and various other characteristics to give insight and additional information about a patients systemic health. ... Heres an example: This patient shows the following: Lymphatic anxiety tetanic constitution linen fibers. strong lymphatic involvement- rosary in both eyes- showing poor lymphatic movement. Blue anaemic ring both eyes - indicating possible low iron. Radii Solaris in both eyes radiating into head zone- indicating poor thinking, tired, brain fog Rarefications over bronchial, kidney and adrenal areas- indicating possible compromised function in those systems. Yellow colouring suggestive of kidney/renal insufficiency Psora- epileptic center- indicating spasms, spacing out or inherited weakness for tics Gut- congested, leaky causing potential blood sugar dysregulation Stress rings- chronic body tension All of these are consistent to this individual case and with what the patient is experiencing and are also confirmed by the current state of the patient. Would you be interested in having iridology done for yourself?

12.01.2022 *SIBO FRIENDLY MUFFINS* These aromatic chai spiced muffins are super easy to make, easy to digest and are actually healthy! Ive made them loads of times and still cannot get enough. The added pecan on top gives a lovely little touch also! ... Want to try them? Heres the recipe: 4 free range eggs2 bananas, mashed2 tbs raw organic honey3 tbs ghee or coconut oil, melted plus extra for greasing cup coconut flour1 tsp ground cinnamon tsp ground nutmeg tsp ground ginger tsp ground cardamom tsp ground cloves tsp baking soda tsp baking powder tsp salt10 pecans Ghee to serve How to: Pre-heat your oven to 350F. Prepare a 12-cup mufn pan by greasing it with ghee or coconut oil or lining the tins with mufn cases. Set aside.In a food processor, mix the bananas and eggs until well combined and free from lumps. Blitz in the honey and melted ghee or coconut oil. Add in the coconut our, spices, baking soda and baking powder and blitz until combined.Pour the batter into the prepared mufn tins. Place one pecan on the top of each mufn. Bake for 2025 minutes. To test if the mufns are cooked, insert a skewer into the center of the mufn. If it comes away clean, they are cooked.Remove from the oven and allow to cool for a few minutes in the pan before removing and cooling on a wire rack. These are delicious served warm with some ghee spread over them!! Recipe credit: The healthy gut!

11.01.2022 Herb gardens! In short: I LOVE them! 1. Because I love watching things grow, but 2. because these amazing plants have so many benefits and medicinal properties and make it so easy to add them to any dish you make. Buying them can be pricey from the supermarkets whereas if you grow them yourself, you can have an abundance in supply. ... Nothing quite beats the smell of fresh herbs My favourites would have to be parsley, thyme, coriander and basil. What are your favs?? See more

11.01.2022 DO YOU SUFFER FROM ANXIETY? Does it interfere with your daily life? Feel like you have tried everything and cant find anything that works? You are not alone. In fact, it is becoming more and more common. Anxiety is a normal response to stress or a dangerous situation and its often referred to as the fight or flight response. Its also the most prevalent mental health condition. Anxiety becomes problematic when it is constant or in reaction to inappropriate circumstances..., which over time can negatively affect your day-to-day life. In fact, there are a number of anxiety disorders, including generalized anxiety disorder, obsessive compulsive disorder, social anxiety disorder and panic disorder. Causes of anxiety include: * stress * traumatic life experiences * thyroid problems * dysfunctional serotonin * excessive alcohol * caffeine or sugar intake * hormone imbalance What can you do for anxiety? There are several ways you can manage and relieve your anxiety but its just as important to find and treat the root cause of it- not bandaid it. Diet - root of everything. How does food impact your anxiety? Whole foods- anti inflammatory foods in particular because they are needed for making neurotransmitters and balancing your mood and stress response. To help with anxiety symptoms make sure you consume foods high in b vitamins, omega 3s and magnesium. Reduce foods that have a high GI as research shows they contribute to anxiety and depression symptoms. They also contribute to inflammation and alter your brain structure and neurotransmitters. Limit caffeine and alcohol- people who are prone to anxiety and panic symptoms are more sensitive- limit your intake to no more than one a day. Natural remedies for anxiety offer therapies that dont cause adverse side effects and have been proven effective. These include: * Magnesium, GABA and vitamin B complex * Herbal medicines like kava root & Valerian root * 5-HTP * Essential oils * Dietary and lifestyle changes Before taking any thing for your anxiety, consult your health care practitioner as some of the above mentioned medicines can interact with certain medications. **CONTINUED IN COMMENTS**

11.01.2022 QUICK HEALTHY NUTRITIOUS LUNCH *Salmon *Silverbeet *Tomato *Broccolini... *Bok Choy *Roasted Pumpkin *1/2 avocado *Shredded carrot *Sesame seeds *Rocket *Drizzle of lemon juice & Olive oil *Sea salt to taste This is very nutrient packed, anti-inflammatory meal full of flavour! See more

11.01.2022 DO YOU ALWAYS FEEL STRESSED? Does it overwhelm you to be point where you feel youre not coping? Maybe you also experience anxiety and depression or maybe all of the above? Chronic stress can take its toll on your body and have an exorbitant amount of negative effects on your body. Withania somnifera is an amazing ancient herb that has been used to relieve stress among other things for over 3000 years. Commonly known as an adaptogenic herb that has proven benefits for our ...health. An adaptogen action helps your body deal with stress better. Other actions of this traditional herb that have been shown to be effective and scientifically proven are: Lower blood sugar levels Reduce cortisol levels Reduce anxiety and depression Boosts cognitive function How to brew up an infusion? Take a cup of filtered water and put into saucepan over the stove. Bring to the boil and add 1tsp of ashwaganda root and turn down to gently simmer for 10-15 mins. The taste is quite woody in flavour so I add a teaspoon of Manuka honey and enjoy

10.01.2022 Amazing how nature grows <3 Has anyone tried these at home?

09.01.2022 ACNE VULGARIS You have probably heard of it, if not experienced it yourself or maybe you currently do. Its one of the more common types of acne and can impact overall wellbeing and mental health too!... It is very much a multifactorial disease that has several risk factors. What is happening on a structural level? its a disease of the pilosebaceous unit ( a fancy name for the hair follicle basically) the hair follicle has a sebum sac attached to it and what happens in acne vulgaris is a hyperproliferation or keratinocytes that form a plug in combination with sebum of the follicle which forms the environment for inflammation, and the inflammation can become an environment for bacteria resulting in a nodule, pustule or papule depending on the inflammation severity at the infection site. So what causes that to happen? There are many factors and they all differ in every person who has acne. And unfortunately, that is the way acne is treated normally. Like all acne is the same and its not. P. acnes is the causative agent hence the long-term antibiotic therapy that is given. But the microbiome on the skin is just as complex as the microbiome in our gut! There are also hormonal drivers in some people that can be a driving factor- so correcting hormonal imbalances would be key to treatment there. And what hormones specifically? Oestrogen? Androgens? It can be different in everyone. And the underlying factor in almost ANY illness the digestive system! Is there inflammation? Dysbiosis? (meaning an unbalanced microbiome) There almost always is dysbiosis with acne sufferers because at one point or another, they have done long term antibiotic therapy. So key starter points to my treatment are always looking at how are the organs and systems like digestion, liver, lymphatics, gallbladder and kidneys are going. And are they doing the job they should be doing correctly? So many factors! But if you can address the underlying causative factors- the problem can actually be addressed not supressed! If you yourself suffer with acne or know someone who does, come and see me in clinic and get started on addressing this frustrating condition!

09.01.2022 *TURMERIC, GINGER & CARROT SOUP RECIPE* A winter warmer than is anti-inflammatory and gut healing Ingredients: 1tbs olive oil... 1 leek, cleaned and sliced 1 cup chopped fennel (1 small head) 3 cups chopped carrots 1 cup chopped pumpkin 2 garlic cloves 1 tbs grated ginger (about 2 piece) 1 Tbs turmeric powder Daly & pepper to taste 3 cups vegetable broth or stock 400ml coconut cream or milk METHOD: Heat olive oil in large saucepan. Add fennel, leaks, carrots and pumpkin. Saut for 3-5 minutes until veggies start to soften. Add garlic, ginger, turmeric, salt and pepper and saut for a few more minutes. Add the broth/stock and coconut milk. Bring to a boil, cover and simmer for 20 minutes. Once soup is cooked, add it to a blender and blend until creamy. Serve with a dollop of coconut yoghurt and fresh parsley and enjoy! #soup #antiinflammatory #winter #healthy #fresh #warm #yum Source: Simply quinoa

08.01.2022 SLEEP!! Something we all love but various things can interfere with and affect our sleep. Common things are: Kids! Excessive active or chronic stress Poor see hygiene ... Caffeinated drinks Alcohol Medications Shift work Pain and other symptoms from medical conditions Anxiety/ depression The list goes on. Sleep is vital for your health. Without enough adequate quality sleep, things will start to go downhill. Your body needs to sleep as this is the time when our cells regenerate and our bodies can heal. As you sleep, your body is healing damaged cells, boosting your immune system, recovering from the days activities and recharging your heart and cardiovascular system for the next day. You have an internal body clock which controls when youre awake and when your body is ready for sleep. - otherwise known as circadian rhythm . There are two processes that control this. The first is a pressure to sleep that builds with every hour you are awake and reaches a peak in the evening when you fall asleep. A compound called adenosine is linked to this drive for sleep. When awake, adenosine levels in your brain rise. When increased, it signals a shift toward sleep. And your body breaks it down when you sleep. The second process involves your internal body clock which is in sync with certain things in your environment such as light and darkness. Chemicals are also released in daily rhythms which your body clock controls. When it gets dark, your body releases the hormone melatonin which signals your body to feel tired and drowsy. However artificial light disrupts this process and disturbs sleep. This is a big factor is poor sleep hygiene. Getting adequate sleep can protect your mental health, physical health, and overall quality of life. Sleep deficiency is linked to increased risk of heart disease, kidney disease, high blood pressure and diabetes. In addition, due to the effect sleep has on maintaining hormone regulation on ghrelin (the hormone that is responsible for making you feel hungry) and leptin (feeling full)- sleep deficiency increases the risk of obesity due to the level of ghrelin increasing and leptin. 7-8 hours of uninterrupted sleep is recommended for adults each night. How to implement good sleep hygiene?? Here are just a few little tips to implement: Do not use electronics at least 3 hours before bedtime Make sure the room is a nice comfortable temperature Dont drink fluids before bed Go to sleep in complete darkness- get a sleep mask if necessary Have a hot shower or lavender bath before bed to prepare you for sleep Have a herbal tea, such a valerian root, chamomile, lemonbalm or passionflower Exercise during the day Avoid large heavy meals right before bed- try to eat early as possible. Sun exposure especially with no sunglasses on as this helps with melatonin production.

06.01.2022 LAVENDER!!! Loved by some and not so much by others. But what is so good about this beautiful plant?? It is a:... Nervine relaxant Sedative & anxiolytic (anti anxiety) Anti-depressant Hypotensive Anti-microbial Just to name a few! So what types of things can it be used for? Anxiety Eczema Stress headaches Mood Enhancer Sleep issues Dementia Dysmenorrhoea (painful periods) How is it administered? Herbal infusion Herbal tincture Essential oil in or without cream Diffused Bath Talk to your Naturopath about which method is best suited for you See more

06.01.2022 Bone broth! Loads of benefits and so versatile with its uses. Its one thing I personally use for gut healing, autoimmune diseases (as there is nearly always leaky gut involved and gut healing required) joint problems, chronic inflammation the list goes on and on. It aids in detoxification thus promoting healthy hair and skin and energy production. Also possessing immune boosting properties - its a great addition to your winter soups!

05.01.2022 Zinc is another necessary nutrient for healthy immune functioning. Its known as a first responder and is great to take at the begining of an infection. It helps with hormone production, proper growth and repair, improved immunity and promoting normal digestion. Without enough zinc present in your diet, its possible to experience getting sick frequently, feeling like youre always tired and run down, experiencing poor concentration and poor wound healing. Some sympto...ms of deficiency can be: Changes in taste and smell Hair loss Digestive problems Weight gain/loss Infertility Hormonal problems Nervous dysfunction Low immunity White spots on fingernails Eczema, psoriasis & other skin issues Whos at risk of deficiency? People who dont eat enough zinc containing foods. Women on the birth control pill or hormone replacement therapy as it can interfere with zincs hormone related roles in the body. People with leaky gut or stomach acid issues Some foods high in zinc: Lamb Grass fed beef Chickpeas Cashews Pumpkin seeds Eggs Kefir/Yoghurt Avocado Mushrooms Zinc picolinate IS a form well absorbed And the therapeutic dosage range is 15mg-65mg/ day. But make sure you always take zinc after food or it can react in your stomach and make you feel nauseous. In addition, new studies on zinc are also showing it to be effective in the treatment of depression (20-30mg daily). Now is a good time to boost your zinc levels to keep you protected from any nasty germs doing the rounds! Talk to your Naturopathic practitioner to see if you might need zinc or not. See more

05.01.2022 Salmon, steamed vegetables with added, cooked tomato, haloumi and avocado drizzled in lemon juice today! High in protein, healthy fats and absolutely delicious! - putting lemon juice on your meat aids in easier digestion and adds a burst of flavour! #cleanliving #greenlifestyle #healthmatters #healthyhappylife #holistichealth #holisticlifestyle #holisticliving #holisticmedicine #holisticwellness #iamwellandgood #intuitiveliving #liveinspired #mindandbody #mindbodygram #mindbodygreen #mindbodyspirit #mindfulliving #naturalhealth #nontoxicliving #nourishyourself #organiclifestyle #selfloveclub #wellbeingworrior #wellnessblog #wellnessblogger #wellnessjourney #wellpreneur

05.01.2022 Its no secret that you are what you eat. And very few of the population get adequate intake of plant based foods. There are endless amounts of studies that show the benefits of increasing your intake of fruits and veggies. Plant based diets have proven to prevent disease and illness as well as treat and reverse common health problems. For example, type II diabetes, heart disease, cancer and neurological diseases. Plant-based diets offer all the necessary protein, fats, car...bohydrates, vitamins, and minerals for optimal health, and are often higher in fiber and phytonutrients. How to implement: Start by making one vegetarian meal a week with a variety of vegetable sources, beans and whole grains Make vegetable snacks such as hummus, guacamole with veggie sticks and include vegetables in lunch and dinners If you have dessert, opt for fruits Use meat more as a garnish rather than the centre of a meal include healthy fats: avocados, olive oil, nut butters and seeds Make sure only to lightly steam to retain as much nutrients as possible. Get creative! There are so many ways to add more flavour to your veggies to make them more enjoyable to eat. Photo credit: kw naturopathy

03.01.2022 I love this. Theres a universal knowing of how people should talk to one another and what is socially appropriate, but what about how we talk to ourselves? Our self talk? You tell yourself something for long enough you will eventually believe it. This contributes largely to our mental health. There is another level to mental health other than biochemical and thats emotional. Be positive and replace negative thoughts with positive ones and you will be helping your mental... health on an emotional level. So be kind to yourself, think of the things you like about yourself rather than the things you dont. And next time you find yourself thinking negative, replace it with something positive. Also surround yourself with people that do the same. This will all contribute to a happier and healthier you! #happymindhappylife

02.01.2022 Happy Friday everyone! I hope you all have a relaxing and restful weekend. Make sure to take some time out for you and recharge your batteries

02.01.2022 Its that time of year where the blossoms come out the sunshine comes out and everything comes feels alive! If you arent feeling like this, then lets have a look at why. Im available for consultations in clinic every Monday from 8am- 2:30pm. Come and see me and lets have an in depth look at your overall health and start making improvements straight away! Or if youve ever wondered what exactly it is I do, come in and see what I can do for you and your health. Wellnation clinic Level 3 Elizabeth Street, Melbourne CBD.

01.01.2022 Did someone say Indian?? Yes please! You have to try this Dhal which just BURSTS with flavour and is one of my regular go to meals when Im wanting something warming and delicious. Not only does it taste amazing, it is packed full of nutrients, healthy fats and gut healing goodness! Who wants the recipe? See below ... 1 brown onion, diced 3 garlic cloves, crushed 2 tbsp grated ginger, fresh 6 cups water 2 cups green lentils,dried 2 tsp cumin, ground 2 tsp coriander, ground 2 tsp turmeric tsp curry powder tsp cardomom, ground tsp cinnamon, ground tsp cayenne pepper, ground 4 tbsp tomato paste 1 birds eye chilli, diced (incl seeds) 1 large handful baby spinach leaves Salt & pepper to taste Topping/sauce: natural coconut yoghurt 2 limes, halved 3 cups cooked rice 1 avocado, sliced 1 handful fresh parsley (You can also serve with roti bread too) How to: Add all Dhal ingredients (except for the baby spinach leaves) into a large pot and set the stove to a medium heat and cover the pot with a lid. Once the Dhal begins to bubble, reduce the heat down to low. Remove the lid and allow the Dhal to continue to cook until the liquid has evaporated and youre left with a lovely and thick Dhal. Stir occasionally to avoid the Dhal burning on the bottom. If your Dhal is getting stuck to the bottom - you can add a dash more liquid but you probably need to reduce the heat down. Once the lentils are cooked through (approx. 1 hour if using green lentils or 30 mins if using yellow or red) Turn the stove off and add the baby spinach leaves and stir through. The heat will wilt the baby spinach leaves. Allow the Dhal to sit for at least 10 minutes, Whilst the Dhal rests, cook your rice. Taste your Dhal and add more salt & pepper if desired. When ready to serve you can either stir through coconut yoghurt directly into the pot - try 1/2 - 3/4 cup first and add more to your taste OR serve into bowls and blob coconut yoghurt on top along with your other toppings. Tip: I double the ingredients so I have leftovers which makes for extra meals the following day! #winterwarmer #nutrition #indian #yum #dinner #healthy #food #source:theplantritionist