Holistic by Steph

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Holistic by Steph

Holistic Health Coach. Sharing a love for healthy food

06/04/2026

Here it is - a crispy, sesame infused gluten free pie crust. Believe me you will be making quiche and pie way more once you’ve tried it - it’s just so good!

This recipe was given to me by my Swedish aunt, and every time I make it I am reminded of how scrumptious a savory pie or quiche is, and since this crust is gluten free it feels a lot less heavy and dense.

Savory pie fillings are endless; classic quiche Lorraine with bacon and cheese with some chives or smoked salmon and spinach or asparagus & peas.

I’ve been dreaming of trying this out for a sweet filling, if you want to try it if go apples & cinnamon or you could add some cacaos powder to the crust and fill with a chocolate ganache with a sprinkle of sea salt.

30/03/2026

Stop a Cold in Its Tracks 🌿

In Traditional Chinese Medicine, the very first signs of a cold—slight chills, scratchy throat, low energy—are seen as an external “wind-cold” invasion. 
Acting early is everything. This is your window to push it out before it settles deeper in the body.

This is the exact shot I use at that stage: ginger, lemon juice, garlic, and olive oil.

Each ingredient works with intention:
* Ginger → warming + helps release cold from the body
* Garlic → antimicrobial + supports the body’s defense response
* Lemon → gently clears + supports fluids
* Olive oil → coats + helps deliver these compounds

Important step: Garlic must be crushed and left to sit for 5–10 minutes before using 🧄 
This activates allicin, its key medicinal compound, making it far more potent.

-> Caution: Do not use if you suffer from acid reflux, heart burn or you take blood thinners. Also not reccomended while pregnant or nursing.

15/03/2026

Health is closely linked to our mental state.
How we feel when we eat can influence digestion and how our body responds to food. Joy is often the elements that falls to the wayside when we focus on eating “healthy” but it really doesn’t have to be.

I’m not saying pancakes should be an everyday breakfast…
but this combination actually includes a lot of nourishing elements.

By pairing fat + fiber + protein, it helps slow down how quickly sugars are absorbed — which can soften the blood sugar spike maple syrup might otherwise cause.

In this batch of gf buckwheat pancakes I added:

• carrots = fiber + natural sweetness
• oat flour = fiber for sustained energy
• buckwheat = fiber + plant protein
• cinnamon = may help support blood sugar balance
• walnuts = healthy fats, protein & fiber

Toppings

• raw cacao nibs = fiber, minerals & polyphenols
• coconut yoghurt = live cultures (if fermented)
• nut butter–maple–olive oil–miso syrup = healthy fats, minerals & fermented depth of flavour

I’m hoping this gives you some tools to enjoy food in a more playful and joyful way!

Ps recipe for the pancakes on my website 👉 recipes tab. (I have several other pancakes recipes too that don’t require overnight soaking of buckwheat grouts).

08/03/2026

Doing less will give you more.

For most of my life I’ve been a proud multitasker. I thrive on long to-do lists and the satisfaction of ticking things off throughout the day. I have a lot of energy and determination, and I’ve often taken pride in how much I can accomplish.

But over time I’ve also experienced the other side of that drive — burnout, depletion, and frustration.

I’ve noticed a pattern in myself: when I feel uncertain or things are out of my control, I throw myself into doing. More tasks, more effort, more pushing forward.

Yet the irony is that the clarity, inspiration and restorative energy I’m looking for almost never come from adding more. They come in the moments where I pause.

In today’s world there’s a constant undercurrent telling us to keep doing, producing and achieving. And yet I believe many of us are quietly craving the opposite — space, stillness, and permission to slow down.

At the same time we are flooded with information about how to feel better. Health tips. Wellness routines. Nervous system regulation techniques. Morning rituals. Breathwork. Cold plunges. Supplements.

Sometimes even rest starts to feel like another thing to optimise.

On International Women’s Day, it feels like a good moment to reflect on that. So many women carry, hold and do so much.

Maybe part of honouring ourselves is remembering that we don’t always have to do more. And by doing less we actually help ourselves come back into a more regulated, rested, centered place.

07/03/2026

There’s no better feeling than making your own kimchi, nut milk, sourdough bread, sauerkraut, pickles - right?

If you haven’t yet here’s your chance to make Fuss-Free Kimchi! 🥬

Come spend an hour making your own jar of vibrant, homemade kimchi — no complicated steps, just a simple method you can easily repeat at home.

You’ll leave with a big jar of kimchi and the recipe so the fermentation can continue in your own kitchen.

📍 Villora House, Cascais
🗓 March 13 | 10:30–11:30
💶 €30 members | €40 non-members

Limited spots available.
Bring a friend and let’s get our hands spicy 🌶️
👉 DM to sign up

🇵🇹 cascaisevents

07/03/2026

I’m hosting another kimchi workshop - this time

Come join me making Fuss-Free Kimchi!

Come spend an hour making your own jar of vibrant, homemade kimchi — no complicated steps, just a simple method you can easily repeat at home.

You’ll leave with a big jar of kimchi and the recipe so the fermentation can continue in your own kitchen.

📍 Villora House, Cascais
🗓 March 13 | 10:30–11:30
💶 €30 members | €40 non-members

Limited spots available.
Bring a friend and let’s get our hands spicy 🌶️
👉 DM to sign up

🇵🇹

04/03/2026

Spring, in the lens of Traditional Chinese Medicine, is the season of the Liver and Wood element — a time of renewal, upward movement, and gentle detoxification. 🌱

Sour and green bitter foods mirror the energy of early spring. Sour flavors (like lemon, young greens, and fermented foods) gently astringe and awaken the Liver, supporting the body as it transitions out of winter’s heaviness. Green and slightly bitter foods (think dandelion greens, arugula, asparagus, and sprouts) help clear stagnation, encourage circulation, and support natural cleansing after months of richer, warming meals.

As the earth thaws and new shoots emerge, these vibrant foods help us “shed winter” — lightening the body, refreshing digestion, and restoring smooth flow in both energy and mood. Eat with the season, and let your plate reflect the fresh, rising energy of spring. 🌿

03/03/2026

Beet kvass is one of my favorite traditional tonics ❤️
Naturally fermented to support gut health, circulation, and liver function.

From a TCM perspective, beetroot helps nourish Blood and support Liver balance — making it especially helpful for fatigue, dull skin, and sluggish digestion.

A small daily pour goes a long way. 🌿

02/03/2026

Spring is the season of the Liver — the time to cleanse, move, and awaken.

In TCM, when the Liver flows freely, the gut follows.
Nourish your digestion with these foods that also support your liver.

Spring is both a time of high energy but also a time to be mindful of our stress levels as we can easily take on too much which can weaken both digestive and liver qi.

10/02/2026

Nourishment come in many forms.

For me it’s a warm bowl of bone broth by .bonebroth using left over rice and chicken as the base and then adding deeply nourishing condiments like seaweed black sesame nettle gomasio / miso paste / kimchi by
Scallions and bokchoy for green and crunch.
A small drizzle of toasted sesame oil.

Easy, quick and deeply satisfying.

03/02/2026

From a Traditional Chinese Medicine perspective, night sweats can be a sign of Yin deficiency, often described as “false heat.”

Yin is responsible for nourishing, cooling, and hydrating the body. When these reserves are low, the body may express heat symptoms, including sweating during sleep.

Supporting Yin focuses on restoration and nourishment.

Helpful strategies may include improving sleep quality, allowing for intentional rest, incorporating grounding practices, and emphasizing warm, cooked meals.

Dark, mineral-rich foods and root vegetables are commonly recommended to help rebuild the body’s nourishing fluids.

Winter is traditionally viewed as a time to slow down and replenish internal resources.

Tending to Yin during this season supports long-term resilience, hormone balance, and overall vitality moving into the more active seasons of the year.

RootedHealing

29/01/2026

Come make kimchi with me!!!

In this 1 hour workshop you will make your own batch of kimchi and learn the many benefits of this fermented food (and fermented foods in general) for gut health and immune support.

This particular recipe is both quick and naturally vegan, you choose how spicy or not you want to make it. It results in a fresh, crunchy kimchi bursting with gut loving pre- & probiotics!

Workshop dates & times:
• February 5th
Time slots: 12:00-13:00 OR 13:30-14:30
• February 11th
Time slots: 9:30-10:30 OR 11:00-12:00

Location: Kandy Estr. Malveira da Serra 1666, 2750-837 Aldeia de Juso

DM to join or ask for further info!

Endereço

Cascais
2750

Website

https://www.stephaniefairbank.com/, https://linktr.ee/holisitcbysteph

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