Holistic by Steph

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Holistic by Steph

Holistic Health Coach. Sharing a love for healthy food

01/10/2026

Do you ever…
Eat grated beetroot as a salad?
Or use huge amounts of fresh herbs in a salad?
Do you ever add toasted pumpkin seeds to your salad?

There’s a good reason to do all 3, separately or together.

Beetroot is deep red, which in TCM links to Blood and the Liver. It helps build Blood, making it especially useful before or during your period.

Pumpkin seeds are sweet and gentle, supporting the Kidneys and helping build Jing, your deep vital energy. Toasting adds a little warmth to balance the cooling beetroot.

Fresh herbs like basil, parsley, and cilantro are full of antioxidants, and aromatic ones help move Qi and support digestion.

Now you know, go eat some or all of these.
Knowing that this food you eat is medicine!

24/09/2026

Not your traditional kimchi: made easy in one hour

Fermenting at home sounds intimidating. This workshop is here to prove it isn’t.

Join me at Villora House for a relaxed, hands-on hour where you’ll mix, massage and pack your very own jar of tangy, crunchy kimchi. This isn’t a traditional, all-day kimchi recipe. It’s a simplified, everyday version, made with a method that fits into real life and ingredients you can find in your local shop. Fermented foods like kimchi are packed with live probiotics that support a healthy gut, and this is one of the easiest ways to bring more of them into your daily meals. No fancy equipment and no complicated steps, just a simple method you’ll actually want to repeat in your own kitchen.

The workshop host, Stephanie Fairbank, is a holistic health coach and champion of using everyday food as medicine. Expect practical tips, easy explanations and plenty of encouragement.

What you’ll take home: ✅ A big jar of kimchi you made yourself ✅ The easy, non-traditional recipe, so the fermentation keeps going at home ✅ The confidence to make your next batch on your own

📍 Villora House, Av. São Pedro 26, Estoril 🗓 Friday, October 9th | 11:00-12:00 💶 €28 members | €33 non-members

Spots are limited, so grab yours early. Bring a friend and let’s get our hands spicy! 🌶️

👉 DM to join!

23/09/2026

Here the recipe for these crispy gf waffles - you can also add a raw carrot or beetroot or a handful of spinach to add more nutritional value to them.

Also when you have them with sweet toppings always add fat / protein (nut butter) or more fiber (berries) to help balance blood sugar - golden rule; combine fat fiber protien!

Ingredients
* 1 cup raw buckwheat groats — about 180 g
* ¾–1 cup water or unsweetened plant milk — 180 /240 ml ( start with less liquid as the grouts are themselves already wet)
* ½ tsp fine sea salt — about 2.5 g
* 1½ tsp baking powder — about 6 g
* 2 Tbsp melted butter — about 28 g
* Optional: ½ tsp vanilla — 2.5 ml
* Optional: ½ tsp cinnamon

Method
1. Soak overnight: Put the buckwheat groats in a bowl and cover generously with water. Leave for 8–12 hours.
2. Rinse: Drain and rinse the groats very thoroughly under cold water. They’ll be slippery/gelatinous — that’s normal.
3. Blend: Add the rinsed groats, 180 ml of your chosen liquid, salt and melted butter to a high-speed blender. Blend until very smooth.
4. Adjust: Add more liquid, a tablespoon at a time, until you have a thick but pourable waffle batter.
5. Add the baking powder and blend for just a few seconds to incorporate.
6. Let the batter rest for 5 minutes.
7. Cook in a well-heated, lightly buttered waffle iron until deeply golden and crisp.

18/09/2026

I love Tzatziki. I like to make it with sheep yoghurt that I strain to make it more thick like traditional Greek yogurt. I like the tartness of sheep yoghurt.

I make it often in summer. It goes so well with grilled roasted or veggies and chicken, minced meat with schwarma spices or a Moroccan style couscous dish or dip with toasted pita. Also delicious to dip raw veggies in as a snack.

Here’s the recipe:

Ingredients
1 cup (250 g) Greek yogurt
½ cucumber, grated
1–2 garlic cloves, finely minced
1 tbsp extra-virgin olive oil
1 tbsp fresh lemon juice
½ tsp salt
Black pepper, to taste

1. Grate the cucumber and squeeze out as much liquid as possible.
2. Mix the cucumber with the Greek yogurt, garlic, olive oil, lemon juice, and dill.
3. Season with salt and pepper.
4. Refrigerate for 30 minutes before serving—the flavor gets better as it rests.
5. Drizzle with a little olive oil

13/09/2026

This is what self care looks like to me, taking time to make a nourishing meal that looks pretty and tastes delicious.

Chili con carne with black eyed peas and rice cooked in bone broth, fresh lime zest & juice, lots of fresh coriander and parsley and spring onion, pickled jalapeños. A drizzle of olive oil and a dollop of sheep yogurt.

Food is medicine.
Self care is an act of honoring yourself.

❤️

06/09/2026

🌞 Ever notice how different YOU feel in summer?
That’s not random — it’s nature. We are nature, and each season carries its own personality. When you understand them, you can flow with the current instead of paddling against it.

In Traditional Chinese Medicine, summer is ruled by the Fire element — expansive, active, social. It’s why we’re drawn to linger in the long dusk, why we seek out more social opportunities, why we crave connection. Fire also governs the Heart and the Shen (spirit) — your joy, your passion, your ability to feel alive. When Fire is balanced, it shows: bright, clear eyes and eloquent, easy speech. Unbalanced shen can show up as vivid dreams, erratic behaviour and difficulty in expressing yourself.

Ayurveda tells a similar story through Pitta dosha — fire and water combined, driving summer’s heat, intensity, and sharp focus. Too much unchecked Pitta, though, and that fire can tip into irritability or burnout.

Both traditions agree: summer asks us to do, to shine, to connect — but also to know when the flame needs tending, not just feeding.

As summer winds down, I’ll ask you: 👉 Where did your Fire show up brightest this season — and where did it burn a little too hot?

Drop a 🔥 or 💧 below and let me know.

FireElement PittaDosha

02/09/2026

What I eat after I’ve been sick and I am feeling on the mend…

A big bowel of home made bolognese made with lots of carrots, onion, garlic, roasted cherry tomatoes, capers and herbs like rosemary, thyme and bay leaf. Served with whole grain durum wheat penne or fusilli pasta.

A good dusting of Parmesan cheese (raw/ non pasteurized preferably).

With a good helping of fresh salad, roasted pumpkin seeds and my gut lovin miso vinaigrette.

And a good drizzle of extra virgin olive oil, cold pressed and biological.

All of these elements are deeply satisfying - combining both texture and flavour to enhance appetite and thereby digestion, don’t forget digestion is connected to what we see. Even more importantly it’s deeply nourishing. Full of protein, fiber and healthy fats.

I’d love to know, what’s your favorite meal when you’ve recovered from a cold or the flu?

01/09/2026

Mostly I don’t eat at all when I’m sick, allowing time for my system to focus all its energy towards healing. Fasting is an incredible tool for quicker recovery.

While I fast I drink gentle herbal teas such as lemon grass or chamomile. Lemon grass is antimicrobial and chamomile is a gentle digestive soother.

Once I start to feel my body need nourishing I give it warm, easy to digest, simple food. Rice, bone broth with some spring onions and seaweed.

Spring onion helps to move mucus, seaweed is a great source of minerals and helps gently detox. Bone broth (ideally grass fed, organic, in a jelly form when at room temperature) is also a great source of minerals and protein.

The rice is soak for 8 hours or if I lack time I rinse it thoroughly until the water becomes clear and then I cook it in 6 times the amount of water to rice ratio. This helps eliminate arsenic found in rice nowadays.

Simple, deeply nourishing and easy to digest.

25/08/2026

Did you know the air inside your home can be more toxic than the air outside? 🌿

Between synthetic furniture, cleaning products, and poor ventilation, indoor air quality is something most of us never think about — but it plays a bigger role in how we feel than we realize.

In both TCM and Ayurveda, breath is considered the bridge between body and environment — what we breathe shapes our energy just as much as what we eat.

These 14 plants are some of nature’s best air filters, quietly working in the background to support cleaner breathing (and a calmer nervous system) at home.
Save this for your next plant shop trip

🪴 Which one do you already have?

16/08/2026

When was the last time you sat in complete silence — no music, no phone, no background noise — for more than five minutes?

If that felt hard to imagine, you’re not alone. Silence starts to feel uncomfortable, so we rush to cover it — with sound, scrolling, anything.

In Traditional Chinese Medicine, the mind lives in the Heart, in something called Shen — your sense of being settled inside yourself. It needs quiet to stay rooted. Nonstop input scatters it, which is part of why we end up wired but foggy.

We pass this on, too. We fill our kids’ days the same way — activity after activity, barely a gap — so they never learn what we never learned either: how to just sit with nothing to do.

Some of the discomfort isn’t really about the silence. It’s the itch to be doing something, to have something to show for the time. We’ve tied our worth to output for so long that just being can feel like failure. It isn’t. It’s the rest your nervous system — and your Shen — actually need.

Try this: 5 minutes. No sound, no scroll. Just this.

💪

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

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