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ALMAiow, Cowes (2026)

24/08/2026

A new obsession! These naturally gluten-free pancakes are incredibly easy to make and deliver on both flavour and nutrients. Made from chickpea (gram) flour, they’re especially high in plant-based protein, dietary fibre and key minerals like iron and folate - promoting stable blood sugars, heart health, and digestion.

Ingredients:

- 150g chickpea flour (also known as gram, or besan)
- 2 x eggs, beaten
- 360 ml oat milk (or milk of choice)
- 2 x medium carrots
- 1 x courgette (optional)
- 1 tsp sea salt
- 3-4 tsp jalapeños (add more or less, depending on personal preference)
- 30g grated (vegan) cheese*
- 30g spinach
- 3 tbsp extra virgin olive oil

*I use oat milk and vegan cheese as I am dairy free. If you’re looking to cut down your dairy consumption, I’d recommend the Cathedral City Vegan Cheddar 🧀 as a brilliant alternative.

To make the batter:

If using, grate your courgette 🥒 and place into a large bowl with 1/2 tsp of sea salt. Tip the mix into a sieve, and set over the bowl for 10 minutes. This will help take excess moisture out of the courgettes.

Meanwhile, peel and grate your carrots 🥕- you may need to chop them a little finer, into small flecks.

Finely chop your jalapeños, and then grate the cheese. Rinse and chop your spinach.

After 10 minutes, press the excess water out of the courgettes with clean hands or kitchen roll.

Combine your chickpea flour, eggs, milk and the remaining salt in a large bowl. Then add the courgette, carrot, jalapeños, spinach, and cheese to the bowl. Whisk well into a smooth batter 🥣

⏰ Allow the batter to sit for at least 15 minutes, so the flour can hydrate.

To cook:

Heat 1 tbsp of your oil in a large pan on a medium heat.

‼️Be careful not to smoke or burn the oil, as this breaks down healthy antioxidants and can create free radicals‼️

Once hot, add 3-4 dollops of your batter to the pain, gently spreading them into a roughly circular shape. Cook for 3-4 minutes on each side, until golden brown. Repeat with the remaining mixture, making around 12 pancakes 🥞🧀

Stack ‘em up alongside a side salad and some homemade coleslaw for a dinner that makes you feel like a big kid again 😋

20/08/2026

Taking a Pause 🌾☕️

Summer is an outward-facing and active time, and whilst a huge part of me loves the energy and productivity this season brings, it’s all too easy to overburden ourselves and forget the value of moderation (especially if you’re neurodivergent, like me)😵‍💫

I’ve felt a lot of momentum over the last few weeks and have started up a few new projects. And whilst it has felt great to be building and growing again, over the last few days I’ve hit a bit of a wall. My body is tired, my creativity stifled, my capacity for setbacks smaller.

And this is totally normal.

We often think that in order to be progressing, we have to be producing and achieving ALL the time. But I’ve learnt there is great value in rest, in listening to our bodies and knowing when to take our foot off the gas. In fact, often after I take these intentional pauses to recharge, new ideas, solutions, and opportunities flood in (but know that rest matters, regardless of outcome).

So, after a morning of struggling to get going, I decided to listen to myself. To stop, and to smell the roses (or lavender, in this case).

Big thanks to Regards for bringing me round an incomprehensible amount of lovely lavender. We’ve put it in bunches and hung it up to dry out - fingers crossed we can make some lavender bags and eye pillows from it in a few weeks time.

Xx

11/08/2026

🌱Vegan Greek Style Kebab Bowl 🥙

After a busy Cowes week (and a lot of fish tacos) we were craving something nutrient rich that still tasted like a cheeky takeaway. And so we created this vegan kebab bowl 🤤 Packed with plant-protein and 10+ herbs and veggies, this bowl delivered on both flavour and nutrient density - a new go-to after one too many…

For the kebab bowl:
- 1 x leek, washed and finely sliced
- 1 x pack of Vivera Plant-Based Kebab Style Pieces (can also use Quorn mince or pieces if you are soy free)
- 1 x clove of garlic, minced
- 1 x can cannellini beans, drained and rinsed
- 150g fresh or frozen peas
- 1/2 cucumber, cut into small chunks
- 2 x spring onion, sliced
- 1/2 head of iceberg lettuce, finely sliced
- 1 x avocado, de-stoned and sliced
- 10g mint, roughly chopped
- 10g parsley, roughly chopped
- 10g dill, roughly chopped

For the garlic yogurt:
- 300g unsweetened vegan yogurt (I use coconut collab)
- 2 x medium size cloves of garlic, minced
- 1/2 tsp dried thyme
- Pinch of sea salt
Optional:
- 1 tbsp lemon juice or white wine vinegar
- 1 tbsp extra virgin olive oil

Add 1 tbsp olive oil to a pan and gently heat. Once hot, add the leek and cook, stirring often, until soft - about 5 minutes. If necessary, add a splash of boiling water and cover the pan to steam-sauté and soften the leeks further.

Add your Vivera Kebab Pieces or meat alternative of choice, the minced garlic, and a pinch of salt. Cook for 5 minutes, then add the cannellini beans and cook for a further 3-5 minutes, or until the pieces are golden and nicely cooked. Add the peas, then after 2 minutes take the pan off the heat. Pour the contents into a large heatproof bowl and allow it to cool.

Whilst the kebab-pieces cool, make up the garlic yogurt by combining all the listed ingredients. Adjust according to taste.

Wash and roughly chop your fresh herbs, and set aside in a bowl.

Once cooled, add the cucumber, spring onion, and iceberg lettuce to your kebab pieces.

To serve, portion out the kebab mixture and cover generously with the fresh herbs. Garnish with the garlic yogurt, 1/2 an avocado and enjoy!

(Serves 3-4)

30/07/2026

Finding the balance between effort and ease – knowing when to push through, and when to release and soften – is a skill.

I recently wrote a post about the energy we bring to the mat, using this as a mirror to the energy we are bringing to our lives. Whether we grit our teeth, tense up and force onwards, or whether we can show up with grace, compassion, and moderation. This is a valuable lesson - knowing when to slow down, and give 60% instead of 100%. But there are two sides to this coin, and whilst many of us are learning to find more ease – of little and often – we must also learn when to push ourselves, gently, out of our comfort zone.

As our brains are wired for safety, they want to keep us within familiar parameters – doing what we know, what feels comfortable, what feels within our control. So naturally, when we start to nudge beyond this comfort zone and try new things – whether that’s a new yoga class, meeting new people, or a new pose – it can feel daunting. We may experience fear, self-doubt or procrastination – nervous system strategies developed to keep us safe, but also small. Whilst avoidance may temporarily ease anxieties, it ultimately does us a disservice, as these self-imposed limitations start to feel real, and our behaviours reinforce the belief that “I can’t do that.”

I’ve experienced this often within my own yoga practice and teaching. A pose has felt beyond me, so I’ve avoided it. Or a practice I personally love has felt too complex to teach others, so I’d skip it. The fear of failing – and again, of not being perfect straight away – has prevented me from trying, and in turn from growing, personally and professionally.

So recently I’ve started to challenge these fears, most particularly the fear of failing and of imperfection. I’ve been putting more effort in – working on my handstands and forearm stands once again, adding more creative and functional movement patterns into my classes, recording and posting more online. I’m pushing beyond my comfort zone and stepping into my growth zone. It’s not about doing it perfectly or all at once, but rather about taking small steps, little and often, to go beyond where I’ve been before. And each time, my confidence grows, fear morphs into excitement, and new possibilities come my way.

So, ask yourself: where am I playing small, and avoiding something out of fear? And how can I start to take small steps towards this next thing? Maybe it’s speaking to a stranger, saying Yes to a trip, or attending a new fitness class. Whatever it is, be brave – there is often so much magic on the otherside of facing your fears.

27/07/2026

Last week we explored lateral flexion or side bends, working with a variety of seated and standing poses to stretch out and strengthen our side core and QL in the deep low back. Swipe to discover a few of my favourite poses from the class! 🫶

Seated Fold + Side Bend

From a cross legged position, walk the hands forward into a fold, then over to the right - holding for a few deep breaths - and over to the left. A wonderful pose that incorporates flexion (fold), axial rotation (twist) and lateral flexion (side bends) - heaven for the spine!

Seated Twist + Side Bend

Bring the right hand to the opposite knee or thigh. Inhale to reach the left hand overhead, and exhale to side bend to the right. Gently pulling on the leg helps to deepen the twist, wringing out tension and stiffness in the spine.

And the other side!

Gate Pose + Chest Opener

Step the right foot out to the side, in line with the hip. You can pad the left knee if you need. Inhale to reach the arms overhead and exhale to side bend to the right. Option to bring the right hand to the right thigh or shin. You can keep the left arm extended, or bending the elbow place it behind your head and press the elbow back, opening the chest to the ceiling.

And repeat on the other side.

Warrior II -> Reverse Warrior -> Triangle Pose

The perfect standing flow for the side body. From Warrior II, flip the front hand upwards and lean the torso back, reach the back hand down the back leg for reverse warrior. Hold for a few breaths, before relifting to Warrior II. Straighten the front leg, then reach the front hand forward as you bring it to the front thigh, shin, or ankle for Triangle. Reach the other hand to the ceiling, or overhead so bicep frames the ear.

Make it even on both sides.

Supported Straddle Forward Fold

Open the legs into a V shape, placing a bolster between the legs. You can also elevate the prop with some blocks if needed. With an exhale fold out over the bolster and hold for up to 5 minutes, for a yin-style stretch of your deeper connective tissues.

And voila - one happy spine 🙆‍♀️

16/07/2026

Lately, I’ve been reflecting on not only the habits in my life, but also the intention and energy I am bringing to them. As someone who has historically always strived to be the perfect student – to excel, to do more, to always improve – I often have to check myself to see if this striving part has crept back in. And when she does, because she often does, it requires real self-compassion and grace to not shame her. Because this striving part, this ‘perfectionist’ we may all recognise to some degree, is deep down just trying to protect me. She thinks, or she learnt, that who and how she is is insufficient. So she must strive, she must push, she must force, excel, and do more. This is the workaholic, the busy-body, the restlessness, the intensity - the part in many of us who thinks deep down they’re not enough, and so we must strive.

She shows up in many areas of my life, but perhaps most keenly in how I show up to my movement practice. It is often said that how we practice on the mat mirrors how we live our lives. Whether we force, tense up and push through - because of ego, or perhaps because of this sense of insufficiency - or whether we can show up with grace, moderation, and a even sense of play.

This is always the pivotal shift for me, the ah-hah moment, and I remind my students of this core lesson as often as I can. Learning to dial down the intensity - the all-or-nothing thinking which often leads to burnout or injury - and to instead prioritise consistency, showing up little-and-often with an open heart. Because yoga is not about being the “best” physically, or spiritually. It’s not about being calm all the time, either. Each time you roll out the mat, it’s an invitation to ask yourself: how am I showing up for myself today, and what is it that I really need?

Not “what should I be doing?” Or “what is everyone else doing?” Or “how can I be better, how can I work harder, how can I be more than I already am?”

No.

“What is it that I need?”

And when you ask yourself that, and you find your answer - that’s when the real yoga begins.

Xx

13/07/2026

🌞 Golden Hour Tahini-Free Hummus 🌅

Anyone who knows me knows I’m a bit of a hummus fiend, so finding out I’m intolerant to sesame seeds broke my hummus-loving heart. Luckily, this tahini-free hummus recipe still hits the spot and has become a summer staple. Bring on the falafel! 🧆

1 x jar or can of chickpeas (drained & rinsed)
2 tbsp of extra virgin olive oil
2-4 tbsp of cold water
1 tbsp lemon juice
1-2 garlic cloves (depending on preference)
3/4 tsp ground cumin
Pinch sea salt and pepper

Place a few chickpeas aside for the topping. Blend all the remaining ingredients in a food processor until smooth and creamy. If needed, add additional water or olive oil to thin the hummus. You can also add more salt to taste.

To serve, spoon the mix into a bowl and cover with the remaining chickpeas, a splash of olive oil, and a sprinkle of ground cumin and salt.

Store in an airtight container and eat within 3 days.

Delicious served with grilled veggies, falafel, carrot sticks, or mixed into a salad 🥗

09/07/2026

Honey Nut Baked Clusters 🍯

These nutrient dense clusters are a handy snack to have to hand, packed with plant protein and high in slow-digesting fibre to help keep you satiated and full for longer.

Ingredients:

1 tbsp ground flaxseed mixed with 3 tbsp of warm water (to make a flax egg)
150g mixed nuts, roughly chopped
75g mixed seeds (e.g pumpkin, sunflower)
1 tbsp chia seeds
2 1/2 tbsp raw honey* OR maple syrup
1/2 tsp ground cinnamon
1/2 tsp vanilla extract
Pinch of sea salt

Recipe:

Make your flax egg by mixing the flaxseed and water. Let it sit and thicken for 5-10 minutes.

Preheat your oven to 165°C (325°F). *Honey burns faster than maple syrup, hence the lower temperature. If using maple syrup, you can heat the oven to 175°C.

Mix the chopped nuts, mixed seeds, and chia seeds together in a large bowl. Add your cinnamon and sea salt.

Add the vanilla extract and honey to your flax egg and mix well. These are your binding agents.

Pour the honey-flax mixture over the nuts and seeds and mix well, ensuring every piece is coated and sticky.

Spread the mixture into a baking tray lined with baking paper. Use the back of a wet spatula to press down hard onto the mixture, compacting it down so there are no gaps.

Bake it for 18-20 minutes. After around 18 minutes, watch it closely so it doesn’t burn. You’re looking for a golden brown colour around the edges.

Let the slab cool in the tray for at least 1 hour, allowing the honey and flax to fully set. Once fully cooled and hardened, break into crunchy clusters and enjoy!

Storage:

Once cooled, place in an airtight container and store in your pantry or fridge. Eat within 2 weeks.

06/07/2026

Hey, I’m Alice - an islander, yoga teacher, and big fan of eating and living well. Here’s a little post to explain what I’m all about…

For most of my teenage and young adult life, I struggled with an eating disorder and developed a restrictive and punitive relationship to food and exercise. It became something to control in order to feel safe and enough - the idea that it could ever be a pleasure felt like a sick joke. Throughout, yoga acted as a sanctuary - a space for me to connect to my body with kindness, even if just for an hour a week. After graduating university, I trained as a yoga teacher, completing my initial 200hr TTC in Sivananda yoga. I have since completed over 600+ hrs of training in various yogic schools and styles, including Vinyasa, Hatha, Rocket, Yin, and Children’s Yoga, as well as advanced trainings in Mindfulness and Meditation for Mental Health. I’ve been lucky enough to share what I have learnt in so many beautiful retreats, from Thailand to Sri Lanka, as well as right here on the Island. I teach what has worked for me - a way to move that is rooted in compassion, celebrating what we can do rather than picking apart so called “flaws.” There is no end result, striving or goal, only a space to be curious, play, and fully embody the now. So wildly different from how we’re conditioned to move... for me, a quiet revolution.

After travelling, I had a brief stint in London (enough for me to realise - or remember - I need the sea and the green to be happy) before finally moving back to the Isle of Wight. Once home, I started teaching weekly Slow Flow Classes at The Wight Wellbeing Collective, finally building the community I always dreamed of when working retreats abroad. In September 2025, I started training in Nutrition with the College of Naturopathic Medicine, and have just completed my first year in Biomedicine. It can feel daunting being at the start of a whole new qualification, but I am excited, and I’ve always believed in following what lights you up.

ALMA (meaning nourishing, and soul) is my space to share what living well is to me. Not perfect, just a human doing my best to enjoy this one wild and precious life.

Xx

20/04/2026

🧘‍♀️ NEW Thursday Evening Slow Flow 🧘

Super excited to announce I’ll be starting up a new class in June! Every Thursday from 5:30 - 6:30, starting on the 4th.

Join me on the mat and discover some movement medicine ☀️😊

ALMAiow

24/08/2026

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11/08/2026

30/07/2026

27/07/2026

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20/04/2026

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