• Suzanne White

Good Mood Foods

I am lucky enough to work with a fantastic Registered Nutritionist Clare Jones. And when I’m planning my menu for our Retreats, Clare is my go to food guru. Obviously there aren’t that many people who have one of these and Google can sometimes be misleading or vague so I realise I’m in a privileged position.


At the end of March I collaborated with Clare, Yoga Teacher Hannah Turner and Mindfulness Teacher Bridget Fitzpatrick on our first Urban Day Retreat, Eat - Breathe - Thrive. A day of Joy, Transformation and Positivity. One of my roles on this project was to feed our lovely guests ‘Good Mood Foods’ to fill them with nutrients and tastes that are up lifting and energy giving.


Our day retreat had a vegan menu but like myself most of our guests on this event were not vegan. Which surprisingly worked to my advantage as leaving out certain food groups makes the food combinations taste very different. Subtle flavours can become more pronounced if prepared or cooked in a different way and can confuse or awaken the palate to the delight of most people’s taste buds.


Here is the recipe for the Seed and Herb Pate which accompanied the Potato and Caraway Seed Bread to compliment the Moroccan Chickpea and Lentil Soup. This recipe is quick, easy and very nutritious. Enjoy!


Eat Breathe Thrive Day Retreat

Seed and Herb Pate


You can use this seed and herb pate as part of a mezzo table, to accompany a salad, with dips or on toast. It is extremely versatile. The miso is there for it’s sweet flavour and gives it an extra nutritional boost.


Serves 8- 10 helpings

75g raw sunflower seeds

250g raw pumpkin seeds

Water to cover seeds

75ml Olive oil

Small teaspoon of concentrated vegetable stock

1 large garlic clove

1 tbsp fresh thyme (leaves)

1 tbsp fresh dill (fronds)

2 tbsp white sweet miso

3 tbsp fresh lemon juice

80-100 ml nut milk

Good pinch of sea salt


Put the seeds in a bowl and cover with water. Soak the seeds overnight, sieve the seeds and rinse well under running water. Make sure you drain the water off well.


Sunflower & Pumpkin Seeds

Place the seeds, olive oil, lemon juice, garlic, herbs, miso and 2/3 of the nut milk into a blender. Blend until smooth, you may need to wipe down the sides and blend a couple of times to get a smooth pate. If dry add more nut milk and check the taste, adjust the seasoning with a pinch of sea salt and more lemon juice.


Herb & Seed Pate

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