Natural Nourishment Nutrition & Wellbeing

REMINDER 👉🏻 REAL PEOPLE REPEAT THE FOOD THEY EAT 🤯 And this comes from someone with an EXTENSIVE knowledge of the benefits of what an optimal diet would be + a SIGNIFICANT love of cooking 🙏🏻
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The suggestion (possibly incited by the many unrealistic ‘what I eat in a day’ posts 🫠) that we need to CONSTANTLY change our meals is NONSENSE 🤫
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So if that’s ever left you feeling overwhelmed I’m here to tell you to IGNORE THAT sense of pressure🙅🏻‍♀️
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To use myself as an example, this week I’ve eaten these 5 low effort meals over & over again, & I am DELIGHTED 🥰
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MY WEEK IN MEALS 👩🏻‍🍳
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Most recipes are on my website, comment LINK & I’ll DM them to you 😊
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BREAKFAST - 2 egg + 3 egg white omelette + herbs, rocket & avo
LUNCH - meal prep baked salmon & coconut rice OR herb falafel & roasted veggie bowl with tahini sauce
DINNER - my ‘Love Me’ beef stew + bone broth potato puree OR pesto pasta with green beans & roast chicken (not shown here)
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I’d love to know if you struggled with this OR if you’ve found your favourites & cycle through them do let me know what they are🫶🏼
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HAPPY SATURDAY 😘

IF YOU CAN’T STOP THINKING ABOUT FOOD 🥺 You’re either….
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1️⃣Under eating generally
2️⃣Under eating certain nutrients (too little protein/fat/carbs or ratios out of balance)
3️⃣Eating meals you think you should rather than what you actually enjoy
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Also let me just say I’VE BEEN THERE but now I make sure to consider my meals a celebration, I eat enough & I purposefully make things I love which means they satisfy me & then I move on with my day 🤸🏻‍♀️
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Let me know if you’re struggling with a plague of constant food thoughts in the comments & I’ll do my best to help free you from those ⛓️⛓️‍💥
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And if you want to join me in unadulterated delicious joy find the recipe for this beautiful meal below 👩🏻‍🍳 It’s my current favourite breakfast after I swim when I want something easy to digest but bountifully nutritious 🥰
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MACROS (if served with 100g each steamed rice & broccoli) 👉🏻 350kcal | 30g protein | 39g carb | 10g fat
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HAPPY THURSDAY 😘
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{SIMPLE STEAMED EGGS} per portion 
2 beaten eggs 
Warm water - double volume of the beaten eggs (weigh your beaten eggs in grams, then use double that amount in ml of water)
Pinch of salt
1 tablespoon spring onion - finely chopped 
2 teaspoons tamari 
1 teaspoon sesame oil
100g deveined & peeled prawns
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Pour water into the eggs, add salt & mix.
Pour through a sieve into a bowl, sprinkle on the spring onion.
Prepare your steamer - I use my Always pan with the steamer basket but you can use a regular pan with an upturned bowl in the bottom to rest your dish on so it’s not in the water.
Cover & steam for 7 mins then add the prawns to the top & steam for a further 3 mins.
Serve drizzled with tamari & sesame oil.

EATING BEFORE EXERCISE 🔥 Hello potential confusion central but never fear things are about to get SUPER clear 😎
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Getting your pre workout fuelling right will 👇🏻
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🥇Optimise performance when exercising
💪🏻Increase the physical benefits of exercise
🐰Avoid energy crashes & cravings
🛡️Prevent injury
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NOW THE HOW 💡
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There are 3 key components to consider here👇🏻
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1️⃣When you are eating in relation to exercise - the closer to exertion the easier access you need that energy to be.
2️⃣What kind of activity you are going to do - sustained endurance & explosive power vs lower intensity need different support.
3️⃣How long is that activity for - if you’re exceeding 60-75 mins sustained exertion you’ll either need to pre-fuel more significantly or top up on fuel during. Give time to eat properly &/or use a carb drink/gels during. I suggest the range (comment LINK & I’ll DM to you)
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⏱️WHEN YOU ARE EATING
30-60 MINS PRE - small overall portion, mainly simple carbs, with low fibre, minimal protein & fat. Soft fruit, a rice cake with a smidge of nut butter/tahini + jam or honey, or a glass of juice.
60-90 MINS PRE - still small portion but slightly slower release carbs like oats or toast + a little more protein/fat. A small bit of yoghurt + a bit of granola or a light smoothie.
90+ MINS PRE - normal meal portion but not too high in fat or fibre. Porridge with protein powder & fruit, eggs on toast,
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🏋🏻‍♀️TYPE OF ACTIVITY
HIIT, CrossFit, Weight training, Running, Swimming, Spinning etc - need to be fuelled before hand
Yoga, Pilates, gentle walking, low intensity cardio

CREATE A STATE OF CREDIT. THEN JUST LIVE 🙏🏻 My approach to health in a sentence ❤️
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Scroll ⬇️ for this recipe but 1st SOME WORDS 🎙️
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1️⃣ Being healthy is often over complicated when in actual fact it comes down to 4 key things 👇🏻
😴 Allowing ourselves time to rest & sleep.
💦 Giving our body enough water so it can function well.
🍲Eating foods in as close to their natural state as possible. Nothing fancy, just real food.
🚶‍♀️‍➡️Moving our body in a kind way every day.
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2️⃣ It’s not about doing everything, it’s about repeating what you CAN do for prolonged periods. When you have space to do something new, do it.
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3️⃣ You don’t have to constantly change to progress. A new solution isn’t always the answer.
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4️⃣ If you can’t get to grips with the points in number 1 then you can ignore all suggestions of cold plunges, saunas, fasting & superfood powders flying around. It would be like painting a house before you’ve put the windows in.
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HAPPY THURSDAY 😘
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{CHOCCY FONDANTS} Makes 4
30g dark chocolate (I use or .chocolate )
100ml milk ( coconut or dairy)
1 tbsp ground almonds or coconut flour
2 tbsp cacao powder
2 tsp melted butter or coconut oil
1 egg
30g grass fed whey protein (comment LINK I’ll send you 1)
1 tsp baking powder
Pinch salt
Optional - 1 tbsp maple syrup
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Preheat your oven to 170C. Lightly grease & line 4 ramekins.
Warm milk + chocolate in a pan to melt. Whisk together, remove from heat & add butter + maple syrup.
Combine dry ingredients. Pour in wet mix, whisk then beat in egg.
Bake for 8 mins. That’s it!

WHY I EAT WHITE POTATOES EVERYDAY 🤩 It’s such a weird one but SO many people think white potatoes are bad or that they’ll cause weight gain however the OPPOSITE is true & here’s why 👇🏻
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Potatoes, the most basic, unfussy white chaps, are ACTUALLY the MOST satisfying food there is 🥳 And yes this is a properly science backed fact ✌🏻 [Comment LINK & I’ll send you the journal I took this data from 📑]
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⁉️WHAT DOES THIS MEAN⁉️
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Basically per serving of potatoes you will get MORE & LONGER LASTING fullness for a smaller number of calories due to their fibre & resistant starch content 🔥 This is not about turning food into numbers, it’s about hacking the system so you can lose or manage your weight WITHOUT feeling hungry all the time 👏🏻
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You also feed your gut bacteria, balance your blood sugar & encourage better eating habits overall by avoiding any sense of deprivation within your diet 👌🏻
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Obviously not all preparation methods are created equal so you want to KEEP SKINS ON then choose:
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🥔BAKED
🥔BOILED/BOILED THEN MASHED/SMASHED
🥔STEAMED
🥔BRAISED
🥔AIR FRIED
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The extra tit bit to enhance these babies EVEN MORE is to cook & then cool them - ideally leave them in the fridge for 3-4 days as this makes them develop more resistant starch 👍🏻 I always prepare a whole array of potatoes at the weekend & then just eat them over the week 🥰
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These examples are:
1️⃣Roasted for 1 hour in a 190C oven
2️⃣Boiled for 8-9 mins then smashed & crisped in a 200C oven for 15 mins
3️⃣Boiled then tossed with olive oil, herbs & red onion
4️⃣Air fried at 200C for 15 mins
5️⃣Air fried at 200C for 40 mins
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So who’s about to start celebrating the humble spud a bit more❓
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HAPPY MONDAY 😘
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STRATEGIES FOR SEASONAL OVERWHELM 🙏🏻 My clients have been feeling it, I’ve been feeling it & I’ll guess some of you have been feeling it to 😮‍💨
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Individual presentations will differ but common signs would be 👇🏻
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🤍 Mental fatigue & low motivation
🤍 Difficulty sleeping, waking feeling tired
🤍 Being unable to settle but also unable to get back into a routine
🤍 A heightened sense of generalised anxiety
🤍 A feeling of dread around normal responsibilities or self expectations
🤍 Muscle/body aches, headaches
🤍 Heartburn, bloating & IBS
🤍 Weight gain &/or comfort eating behaviours
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What many forget as Spring unfurls around us is that it’s actually the END OF WINTER, where we have established specific routines to cope with the dark, the cold & all that brings 📋
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Now we have brighter mornings, longer days & a time change……& our current life blueprint NO LONGER FITS 🗺️ Which = a really intense sense of disconnection with ourselves 😵‍💫
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⁉️SO HOW DO WE FIX IT⁉️
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1️⃣ Structure gentle change - be proactive & make decisions ahead of time. Meals, exercise, free time, ideally in a visual way so you can quite clearly see things laid out over time. I like big wall planners 🤩
2️⃣ Prioritise multi-form rest - physical, mental, emotional, sensory, creative, social & spiritual. Gift yourself the opportunity to settle & come out of your winter cacoon! Both & have great posts on this.
3️⃣ Reconnect with nature - get outside & get your skin on natural surfaces (🦶on 🌾) stare at the sky (no 🕶️ or🧢!!) to reconfigure that bond with the season we’re now in.
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Let me know if this resonates with you & comment EGGS for the recipe for these tea dyed beauties!
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HAPPY MONDAY 😘

SWEET TREATS YOU CAN ALWAYS EAT 😍 Sweet foods AREN’T actually bad for us, what we have is an issue where our ability to appreciate NATURALLY sweet foods has been distorted 🤪

HOWEVER if you switch out added sugars, sweeteners & artificially flavoured foods your taste will RESET in 7 DAYS 🤯

And this recipe is a perfect example of something truly delicious & naturally sweet that will help you to get there ❤️

HAPPY MONDAY 😘

{GF CARROT & APPLE CUPCAKES}
270g organic jumbo oats (can also use buckwheat flour)
1.5 tsp baking powder + 1/2 tsp bicarbonate of soda
1/4 tsp salt
3 ripe bananas
1 tbsp melted coconut oil, butter or ghee
2 small apples & 1 large carrot
1 tsp pure vanilla extract
1 tbsp cinnamon
1 cup walnut pieces
2 organic eggs
To decorate - 2-3 tbsp pumpkin & sunflower seeds

Preheat your oven to 175°C. Grab a cupcake tin & liners if needed
Place your oats into a blender & process to a flour. Add to a bowl with the baking powder, bicarbonate of soda, walnuts, salt & cinnamon. Stir & set aside.
Mash the bananas to a purée, whisk with the coconut oil & eggs. Coarsely grate apples & carrots then mix in.
Add remaining dry ingredients to wet mix & fold together then transfer to your tin. Sprinkle with seeds.
Bake for 16-18 mins until an inserted knife comes out clean. Cool for at least 5 mins before eating.
Will keep in the fridge for 4 days or freeze for up to 3 months.

2 SIMILAR LOOKING MEALS, 2 TOTALLY DIFFERENT METABOLIC STORIES 🧐
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The meal proportions for balanced blood sugar, stable energy & a happy body is protein>carbs>fat FYI 🥇
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Now before anyone gets upset 🤫
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1️⃣This is NOT a post slamming plant based eating
2️⃣I am not about to encourage you to weigh your food
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What I DO want to highlight is the importance of understanding the amount of protein RELATIVE to the portion sizes of foods ⚖️ Many things contain protein but HOW MUCH have you got to eat to meet the usual 30-40g per meal target❓
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SOME EXAMPLE NUMBERS FOR YOU👇🏻
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100g chicken breast = 23g protein | 0g carbs | 3g fat
100g 5% fat beef = 20g protein | 0g carbs | 4g fat
100g 0% cottage cheese = 10g | 2g carbs | 0g fat
100g tofu = 8g protein | 2g carbs | 5g fat
100g lentils = 12g protein | 13g carbs | 1g fat
100g quinoa = 4g protein | 21g carbs | 2g fat
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So as you can see protein DENSITY in animal foods is a lot higher, whereas plant proteins contain MORE CARBS relative to their protein content 🧐 This means you’ll need to eat LARGER AMOUNTS of plant proteins to achieve your needs + satiety, & getting that ratio of a meal overall can be tougher 🥗 This can often be a reason for bloating, gas & constipation as well, because there’s just more digestive work to be done!
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My sincere apologies if this has thrown a spanner into the works as YES portion sizes count BUT proportions of nutrients within a food ACTUALLY count more 🫣
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Let me know if you have any questions in the comments 🙏🏻
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HAPPY MONDAY 😘
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ONE FOR THE LADIES ❤️ The women who inspire, prevail, nourish & take more than their fair share of life’s burdens 🙏🏻

This fish pie is my nod to the tendency for women to put their needs last 🫣 It’s simple to throw together, offers a perfectly balanced meal, makes extra if you want it to AND provides a lot of the key nutrients us females need in abundance 🥳

Let me know if you try it😍

HAPPY FRIDAY 😘

MACRO BREAKDOWN per portion 364kcal|12g fat|26g carbs|36g protein|6.5g fibre (if served with 150g steamed broccoli)

{PERFECT FISH PIE} Serves 4
450ml semi-skimmed milk (you can use coconut milk - it will adjust the macro breakdown however)
2 bay leaves
3 spring onions, finely chopped
3 tbsp cornflour
1 heaped tsp Dijon mustard
2 tbsp chopped dill
160g each skinless cod, haddock & salmon cut into 2cm chunks
150g raw king prawns OR do 50g more of each fish I use the box through
100g frozen peas
200g waxy potatoes
1 tbsp extra virgin olive oil, butter or ghee
25g vintage Cheddar, coarsely grated

To Serve: 150g steamed broccoli or another green vegetable per person

Preheat your oven to 200°C. You will need a 1.5 litre ovenproof casserole dish to bake the pie in.
Add milk + bay leaves + spring onions to a large saucepan, bring to a gentle simmer.
Meanwhile add quartered potatoes to another pan with cold water + pinch of salt & boil for 6-8 mins until fork tender.
Mix cornflour + 3 tbsp cold water to form a paste, then stir into the milk & simmer for 3-4 mins until thickened slightly. Add mustard + dill, cook for another 2 mins then taste & add salt + pepper as needed. Remove bay leaves & discard. Let it cool for 2 mins.
Drain your potatoes reserving a little cooking liquid. Tip into a blender, add olive oil & purée until smooth thinning with water if needed. Season with salt & pepper. Leave to one side.
Stir your fish pieces, prawns if using & peas into your white sauce then pour into your dish. Add potato to the top then sprinkle with cheese.
Bake for 30 mins until golden & bubbling. Serve with your chosen green vegetables.

MY TOP 4 BLOAT FREE DIPS 🤩 If beans don’t suit (cos they make you toot) then this is usually due to an inability to adequately break down the fibre they contain😖
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That’s a tale for me to fix another day (comment LINK for a secret trick to try in the meantime) BUT FOR NOW here are my favourite bean free options that provide oodles of flavour, plenty of protein (see pinned comment for note on this!) & an abundance of nourishment too💃🏻
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Let me know if you think you’ll try them, all recipes below🥳
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HAPPY SATURDAY 😘
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💜PROBIOTIC BEET & WALNUT DIP - 250g cooked beetroot, 100g sauerkraut, 100g walnuts, 120g firm tofu OR feta, 1 tbsp apple cider vinegar, 2 tbsp tahini, 1 tsp ground cumin + black pepper to taste
🔪Blitz beetroot with walnuts & tofu if using until you have a rough paste. Add sauerkraut, pulse, then incorporate the other ingredients including feta if that’s what you’re using.
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💚HERBED TOFU DIP - 300g silken tofu, 2 bunches fresh coriander or parsley (or mix), 2 small garlic cloves (crushed), 1/2 cup nutritional yeast, pinch salt, 2 tbsp lime juice or apple cider vinegar, 1-2 tbsp brined jalapeños (optional)
🔪Blend until smooth. Will last 4-5 days.
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🤍YOGHURT FETA DIP - 150g super thick yoghurt, 100g feta, juice of a lemon, 1 tbsp dried mint, pinch salt
🔪Blend until smooth, will last 4 days.
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💛BABA GHANOUSH - 2 medium well charred aubergines, 1/4 cup cottage cheese, 1/4 cup tahini (to make dairy free remove cottage cheese & replace with firm tofu or more tahini), juice of a lemon, 1 garlic clove (crushed), 1 tsp sumac (optional) salt & pepper to taste
🔪Remove skin of aubergines, blend with the rest of the ingredients, taste & season to your preference. Will last 4 days.

ALL FOODS FIT, IF THEY FILL YOU UP 😍 Have you ever noticed that some foods/meals actually make you MORE hungry after you eat them⁉️

This is because satisfaction from foods is actually pretty UNRELATED to total calories (another nail in that coffin 🤞🏻) & many things can offer a significant number of calories but with insufficient protein & fibre to keep you full 🙏🏻 Which means a quick return to needing to eat which we would want to avoid🤨

A classic Caesar salad would be a perfect example with an average macronutrient breakdown of 👉🏻 ~633kcal | 35g fat | 39g carbs | 39g protein | 4g fibre

Key points being equal protein to carbs to fat (you’d want pro>carb>fat) & tiny amounts of fibre which = low satiety for@high energy density (calorie content)

COMPARE THAT TO MINE NOW 👉🏻 534kcal | 25g fat (with Parmesan & avocado) | 22g carbs | 46.5g protein | 25g fibre

Basically teacher’s pet vibes comparatively 😎🤣

Let me know if you have any questions ✌🏻Comment RECIPE for the full details of this beauty 💃🏻

HAPPY WEDNESDAY 😘

{CHICKEN CAESAR SALAD SUPREME} Serves 2
Chicken breast
Boiled eggs
Avocado
Celery
Courgette
Sourdough bread or boiled potatoes
Romaine lettuce
Parmesan shavings

DRESSING - 0% fat organic yoghurt, anchovies, Dijon mustard, garlic, lemon juice, Parmesan, black pepper

A NUTRITIONIST’S FAVOURITE CHEAT MEAL 🍲

By which I mean my favourite throw together dinner that relies on the brilliance of a couple of shortcuts because let’s face it even I DON’T ALWAYS MAKE EVERYTHING FROM SCRATCH 🤯

This BEAUTIFUL ramen literally comes together in 15 minutes thanks to the Tonkotsu broth (HELLO flavour 💣), the worlds SIMPLEST quick pickled cucumber garnish, a light sear on some SENSATIONAL steak & a bit of noodly doodling (the technical term 😏)

Cos that’s the GREAT thing about great ingredients 👉🏻 they do ALL of the hard work for you 🥳

RECIPE BELOW, let me know if you’re going to make it & if you have a similar failsafe favourite 🙏🏻

HAPPY THURSDAY 😘

{15 MINUTE STEAK RAMEN} per portion
3-4 cauliflower florets
1 carrot or golden beetroot (I like mine as noodles but you can just slice them) OR a big handful of stir fry veg
70g soba noodles
400ml Tonkotsu bone broth
100-120g hanger or onglet steak (I tend to buy their steak box. Code NATNOURISH gives 10% off)

CUCUMBER SALAD - 1 cucumber, juice of a lime, 2 tsps each rice vinegar & tamari, 1 tsp sesame oil, sprinkle sesame seeds, fresh coriander

Prep the salad - slice the cucumbers thinly or use a veg peeler. Toss with the dressing & leave to sit.
Preheat a large frying pan, season your steak & then press down onto the hot pan & seal so it’s well caramelised on all sides. Remove & leave to rest for 5 mins.
Meanwhile cook your noodles in boiling water.
Add cauliflower & bone broth to a small pan, gently simmer with a lid on for 2-3 mins.
Slice your steak into strips, it’ll be pretty rare! Get your pan nice & hot again then quickly seal the strips on the sliced sides.
Add noodles to a bowl followed by broth + cauliflower, noodly veg & your perfect steak pieces. Top with cucumber & fresh coriander.
Dive in!

WHAT I’M EATING THIS WEEK 👩🏻‍🍳 As a nutritionist/entrepreneur who HUGELY values the quality of her food BUT usually doesn’t have more than 15 mins to cook a day during the week 🤪

Recipes below 👇🏻

Personally full meal prepping for me just DOESN’T work for me cos by Tuesday being ‘told’ what I’m having will naturally make my inner rebellious child not want the things I’ve made 🤣

INSTEAD what I do is INGREDIENT PREP 👉🏻 usually 2 proteins, 2 carbs & then I have a selection of non-starchy veg on offer 🔪 This takes me a total of 2 hours MAX at the weekend & then during the week I just assemble my meals as per my fancy at the time 😁

THIS WEEK’S MENU 👇🏻

💜 MISO BALSAMIC BEETROOT + ONIONS - mix 1 tsp olive oil + 1 tsp miso + 2 tbsp balsamic vinegar. Chop 4 beets & 3 onions into sixths, toss in mix, roast at 190C for 20-25 mins stirring a couple of times. Lasts 4 days.
🧡BAKED SALMON - wild salmon fillets with skin, lay on lemon slices, season with salt & pepper then whack in the oven or air fryer at 200C for 8-12 mins. That’s it. Lasts 3 days.
💛JACKET POTATOES - will last a week & get more beneficial the longer they are cold. This size takes 40 mins in a 200C oven or 25-30 mins in the air fryer.
💚STEAMED KALE - chop, steam for 3-4 mins until wilted. Dress with lemon juice. Use this instead of lettuce for work lunches - you get more satiety & no bloating! Lasts 4 days.
🤎ROAST CHICKEN - comment RECIPE I’ll send this to you. I use spatchcock chicken for ease but you can use a whole chicken too.NATNOURISH gives you 10% off all Swaledale products. Lasts 4 days.
🤍BONE BROTH BUCKWHEAT - 1 cup roasted buckwheat simmered in 2 cups homemade or store bought bone broth (I reccomend or ) for 15 mins until tender. Lasts 6 days.

Let me know if you’re similarly rebellious, what you’re making this week OR just say HI 😁 Questions too are welcome of course 🤗

HAPPY SUNDAY 😘

THE STEW THAT’S BRINGING SEXY BACK 😍

Yep we may have been sold the idea of wine, cheese, pasta & milk chocolate but if you’re looking for optimal attraction & levels of bedroom performance this Valentines Day you ACTUALLY want to be eating the below 🥳

(Bet you didn’t see this list coming 😂)

❤️THE ACTUAL FOODS OF LOVE & LIBIDO❤️

🥩Liver + organ meats & grass fed red meat
🥚Eggs
🐟Oily fish
🍫Raw/ceremonial cacao
🌰Tree nuts & seeds
🥬Green leafy vegetables
💜Beetroot

These all provide key nutrients to optimise mood, hormone levels, blood circulation, self confidence, sociability & stamina 💃🏻 Conversely alcohol, sugar, heavy carbohydrates & dairy can induce sleepiness, anxiety & digestive fermentation which AREN’T ideal if you’re trying to woo your sweetheart 🤣

Now OBVIOUSLY the LONG game is the important thing here 👉🏻 1 day of either group ISN’T going to swing the scales BUT if you want all that good lovin’ feeling to extend ALL YEAR then start to focus more on my list rather than the heavily marketed stereotype🍷🧀🍝

HAPPY WEDNESDAY 😘

{LOVE YOU STEW} Serves 4-6
2 small onions
3 celery sticks
2 carrots
1 small butternut squash
2 bay leaves
Small bunch fresh thyme
2 tbsp tomato puree
1 tbsp tamari or soy sauce
2 heaped tbsp or ceremonial cacao
600ml bone broth (homemade or use or or )
900g shin of beef or similar braising cut. Chopped into large chunks
2-3 marrow bone rounds (optional but advised!)

Peel & quarter the onions, peel & de-seed the squash. Chop squash & carrots into large pieces.
Mix bone broth, tomato puree & tamari in the bowl of a slow cooker or large oven proof casserole dish with a tight fitting lid.
Add everything else to the pot & mix. If using a slow cooker cook on low for 8-10 hours, if cooking in the oven cook at 165C for 3 hours then leave to sit with the lid on for 45-60 mins.
Pull out the marrow bone pieces & mix the marrow into the sauce if it hasn’t already melted in.
Serve with creamy mashed potato & steamed greens.

SATAY ALL THE WAY 🍢 Meet my remake of this classic dish, it’s super nourishing, packed with flavour, & makes both a brilliant meal prep option + a finger food style appetiser 🏈

Yes someone might’ve mentioned a certain sporting event today that tends to spark a swathe of sharing dishes like this so who am I to back away from the opportunity to be a team player 🤷🏻‍♀️😆

Full recipe below, the sauce works brilliantly on all proteins including tofu too👏🏻

HAPPY SUNDAY 😘

{CHICKEN SATAY & CUCUMBER SALAD}

2 organic chicken breasts

To serve: white basmati rice or your preferred grain.

SATAY SAUCE
½ cup or peanut or almond butter (sub tahini for nut free)
2 tbsp tamari or soy sauce
1 tbsp rice vinegar
2 tbsp freshly squeezed orange juice
juice of 1 lime
2-4 tbsp warm water to thin the sauce
OPTIONAL: 2-3 grated garlic cloves, 1 tbsp grated fresh ginger, ½ tsp chili powder or to taste

CUCUMBER SALAD
1/2 large cucumber
1 tsp each salt & garlic powder
Juice of a lime
1 tbsp rice vinegar
Plenty of fresh coriander

Slice your cucumbers, toss with the salt & garlic powder. Leave to one side.
Preheat your oven to 200C.
Take your chicken breasts, lay them smooth side down on a board & use a knife to butterfly them (search this on Google if you don’t know what I mean!) then cut into 3cm wide strips. Thread onto skewers (if using wooden ones soak in water for 15 mins first) & place on a baking sheet. Bake for 12-15 mins until cooked through.
Meanwhile combine satay sauce ingredients, mixing until smooth.
Take your cucumbers, add the lime juice, rice vinegar & toss together. Add the coriander & taste, adjust with more lime or vinegar to your preference.
Plate the satay with a hefty drizzle of sauce + the remainder in a pot for dipping!

IS IT GLUTEN, YOUR GUT OR THE GRAIN 🤔 And could my rye bread be the answer to your bloat free bread dreams 🤩

Bloating when consuming gluten is a common occurrence 🎈In some this is due to a true sensitivity/allergy, but in many others it is an INDUCED issue related to changes in the environment of the gut, &/or the modern hybridisation of many grain varieties 🧬

Chronic stress, poor sleep, excess caffeine, bacterial imbalances, frequent travel & hormonal changes all compromise our ability to break down glutenous grains 😣 If we combine this with grains engineered to be more hardy we enhance the discomforting situation 😫

SO WHAT’S THE ANSWER🤷🏻‍♀️
1️⃣Firstly consider your issues - are you OK with some grain products like sourdough bread or fresh pasta but not others? Are you a stress pot & can totally tally your discomfort to this?
2️⃣Are you reacting to other foods as well as glutenous grains? If there isn’t an obvious trigger it’s more likely your gut needs a bit of an overhaul generally.
3️⃣Try grains that are naturally lower in gluten like rye, einkorn & spelt. If you tolerate these well then it’s just the engineering that’s getting in your way!

Let me know if you have any questions & if you plan to try my DELICIOUSLY digestible rye bread recipe 🥰

HAPPY THURSDAY 😘

{DARK RYE BREAD}
500ml room temp water
1 tsp maple syrup
450g whole spelt flour
150g rye flour
60g rolled oats
25g cacao powder
1 ½ tsp sea salt
¼ tsp dry yeast

Whisk together water & maple syrup. Add spelt, rye, oats, cacao, yeast + salt to the bowl. Stir with a wooden spoon until no visible streaks remain.
Cover the bowl & let it sit for 12-15 hours at room temperature. It will at least double in size.
Lightly oil/line a bread pan. Scrape the dough into the pan & press it down evenly (use wet hands).
Cover again & let rest for 1-2 hours at room temperature.
Heat the oven to 200°C (400°F). Once hot place the bread on a middle rack & bake for 40-45 mins. It will sound hollow when tapped.
Let it cool in the pan for 20-30 mins before letting it go totally cold on a wire rack. It will keep well for a week at room temperature. Or slice & freeze for up to 3 months.

MAKING DAIRY MORE DIGESTIBLE💡 Organic dairy products are SO nutritious & this labneh recipe is SUCH an easy win 🤩
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I always get asked my view on dairy & with great amounts of protein, minerals like calcium, iodine, zinc & magnesium, B vitamins, omega 3 fats & antioxidants, dairy is a super nourishing, wonderfully convenient foodstuff to consume ✨
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Some can struggle with breaking down the sugar (lactose) in dairy which 👉🏻 bloating, gas, constipation, diahorrohea & other symptoms 😔
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Now a dairy allergy is NOT to lactose, it’s to the proteins which WOULDN’T be solved by the below 👎🏻 HOWEVER if an allergy is to an isolated protein like A1 casein (in cows milk) then that person MIGHT be OK with goat/sheep dairy as this contains A2 casein instead 🙏🏻
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BACK TO LACTOSE HOWEVER, there are a couple of tricks that can solve this straight away 🥳
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🥛 Switch from cows milk to goat/sheep milk dairy like feta, Parmesan & goat yoghurt. These naturally contain less lactose.
🥛Choose longer fermented dairy such as yoghurt & kefir. The bacteria fermenting the milk use the lactose which makes it much easier to digest.
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Let me know if you have any questions & if you’re gunna make this recipe 😃
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HAPPY SUNDAY 😘
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{BASIC LABNEH}
1 heaped cup whole milk yoghurt (cow, goat or sheep e.g )
1/4 tsp good quality salt
olive oil
Optional additions - herbs, za’atar, spices, olives, nuts
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Mix yoghurt & salt, scoop into a piece of cheesecloth & bring the edges together. Tie with string & suspend over a bowl, I like to use a wooden spoon or rolling pin propped on 2 tall jars. Place into the fridge overnight.
In the morning remove from the cloth, you should have a firm but spreadable soft cheese. Mix in any extras you fancy, top with olive oil & serve. Or decant into a container & use within a week.