Embrace_nutrition_org

👩‍🍳 White chocolate and seasonal fruit cake recipe 👩‍🍳

Ingredients:
200g chopped white chocolate
Zest from 1 lemon or orange
100g sugar
200g butter (or dairy free equivalent)
3 eggs
200g plain (or GF) flour
1 tsp baking powder
Pinch of salt

Choice of fruit: blueberries, cherries, rhubarb, raspberries, apples, pears - anything goes 😆

Method:
Preheat the oven to 180C and line the base of a medium cake tin with paper.
Mix the zest, sugar, butter and eggs in the mixer until combined. Add the flour and baking powder and carry on mixing for a minute.
Add chopped chocolate and mix a bit more until combined. Transfer to prepared tin and scatter the fruit evenly over the top pushing them in with a spoon. Bake for 40 minutes then cover with a baking paper and bake for further 10-15 until baked in the middle.
Enjoy responsibly 😂🤌🏻

🧇Quick waffles 🧇
- 3 tbsp spelt or buckwheat flour
- 3 tbsp oat flour or blended oats
- 1 tbsp olive oil
- 1 tsp cinnamon
- 1/4 pint plant milk (reserve more if batter is too thick)
- 1 tsp maple syrup
- 1/4 tsp baking soda
- pinch of Himalayan salt

Mix together with a whisk or a spatula and bake in the waffle maker for 3 minutes 😃

Add a topping of your choice: berries, yoghurt, icing sugar or marmalade 🤤

They’re much healthier choice to quick fix chocolate bars and they only take 5 mins to make. Good for kids and pre training 🤌🏻

Something I look forward to every year —> seasonal locally grown fruit and veg 😍 Eating seasonal is so good for us for many reasons: gut diversity, full flavour, nutritional value but also good for the environment and our planet 🌎

Here is what’s in season this month: carrots, strawberries, kohlrabi, turnips, apricots, cherries, elderflower, all green leafy vegetables 🥬, peppers, redcurrants, asparagus, peas, rhubarb, new potatoes, gooseberries, tomatoes, courgettes, broad beans, globe artichokes, samphire, blueberries 🫐

Why not try something new and eat a new dish or new fruit or veg you haven’t tried before ?
Your body will thank you for it 😃

Thank you for your fruit and veg delivery today 👌🏼👌🏼👌🏼

🙌🏻Raspberry loaf cake recipe 🙌🏻

Great as a snack or post workout (add some yoghurt for protein) or works well as a pudding 😋

Ingredients:
•300g spelt flour
•20g brown sugar
•20g Xylitol or Stevia
•1 tsp vanilla paste
•8g dried yeast
•50g melted butter
•1 egg
•120ml warm milk or plant milk
•100g of raspberry chia jam (cooked raspberries mixed with chia seeds)
Method 👩‍🍳
• Mix flour, sugar, sweetener, vanilla paste, yeast and egg together. Kneed for 5-10 mins slowly adding milk and butter (put it in a mixer if you prefer). The dough should be nice and stretchy at that point
•Cover with a clean/dry kitchen towel and leave to rest and rise for 1-2 hours. It should double in size
•Roll the dough into square and cover with your favourite jam.
•Roll up like a Swiss roll and cut into two half’s lengthways leaving 1 inch off the end
•Fold both ends together and move into a prepared loaf tin
• Leave for another 15 mins and then bake in 180*C for 25-30 minutes

Have a great week everyone

shop in Newport Pagnell —> if you want to buy your staple cupboard ingredients with a lovely customer service, great prices and support local business 👌🏼👌🏼👌🏼
Go and check it out 🧐

Weekly fruit and veg delivery without a doubt is the highlight of my week 🤩 Thank you for my boxes of organic locally sourced produce. Did you know that delivers to most places in the uk? Check it out if you fancy fresh organic goodness delivered straight to your door 🤗

Version 10 of my 10 seconds salad 😋😋😋 so delicious, simple to make and quick. I keep changing ingredients depending on what’s in the fridge but 3 main ingredients keeping the same:
- 1/2 broccoli
- 3/4 pepper (any colour)
- 1 apple
Then add another 3-4 fist size veg portions: this time it was red cabbage, spinach and cucumber but I’ve used avocado, courgette, tomato, lettuce, red onion before and it’s always so delicious. 🥰 Add 3 tbsp of walnuts or pumpkin seeds for texture.
Chop in your blender for 10 seconds. Add dressing: 1 tbsp olive oil, ACV, mustard, honey and salt & pepper to taste. Serve with protein of your choice! Yum yum yum !

So desperate for the summer so I’ve decided to find it on my plate 😁
For this side salad I sliced a cucumber, crunchy romaine lettuce and radish. I sprinkled it with chopped dill, red onion and feta (not on this picture). I also drizzled it with an ACV and olive oil. So delicious! 😋

Rainy Saturday afternoon spent sorting out the spices 😁 So much satisfaction achieved 🥰

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🥬 Let’s talk cabbage 🥬

This high in fibre, Vit C, K and folate vegetable is one of the cheapest and most versatile 😋

It is often the smell of cooking cabbage, that puts people off but this is actually caused by overcooking. Keep cooking time to minimum and don’t lose those precious vitamins.

Here are 6 ways to turn cabbage into something special:
▫️Coleslaw▫️ thinly slice red and white cabbage, add some carrot and beetroot, olive oil and lemon juice then sprinkle with black&white sesame seeds
▫️Steamed leaves▫️of Savoy cabbage and use as wraps for filling of your choice
▫️Braised▫️cabbage served with toasted hazelnuts and drizzle of olive/avocado oil
▫️Stir fry▫️slice into 1 cm strips and fry with chorizo and garlic
▫️Pickle▫️ in the form of kimchi or sauerkraut to help boost gut bacteria
▫️Savoy cabbage pasta▫️my favourite pasta recipe - so delicious 😋 I’ll save this one for another day 🧐 keep your eyes open for this recipe

🔹The GUT—>SKIN connection 🔹
Recently published evidence shows strong connection between gut microbiome and a skin. Most people know that incomplete or compromised digestion may cause chronic inflammation and if you add stress, antibiotics and hormonal imbalance you may end up with psoriasis, acne, dermatitis or rosacea.
Here are few tips on how to combat imbalanced gut/skin connection:
- regular meals and few hours fast in between helps to build correct digestive juices so avoid snacking too often
- don’t drink too much liquids with your meals but try to hydrate 30mins before/after the meal
- consume probiotic/prebiotic foods: yoghurt, kefir, kombucha, sauerkraut, kimchi, miso, sourdough, pickles, apples, onions, oats, leeks, garlic, chicory, asparagus
-manage your stress: regular sun exposure, enough sleep, meditation, mindfulness, exercise, breathing
- rainbow diet to provide enough cofactors for liver support, fibre, omega3, antioxidants
Easy in theory but planning your diet correctly can make a huge difference.
I’ve been writing meal plans for clients for about 6 months now and going to specialise in 1-4 week meal plans to help people eat better. Please contact me, share or recommend to someone who might need help getting back on track 🙌🏻

🔸Rhubarb and crumble cake recipe🔸
End of the winter is perfect for using up your frozen fruit like rhubarb or berries.
Here is a very simple recipe for a cake that is fluffy and light. If you don’t like sweet, creamy or heavy cakes, this is the recipe for you. . Perfect with a cuppa or hot chocolate.
Here is the

For the crumble:
70g spelt flour
40g sugar
1 tablespoon vanilla sugar
50g butter

For the cake:
220ml milk or nut milk
40g fresh yeast (you can get it from the bakery in your supermarket) or convert to dry yeast
80g sugar
1 tbsp vanilla sugar
500g flour of your choice (I use spelt most of the time)
80g butter
2 eggs
Pinch of salt
Frozen fruits defrosted earlier on and dried with a kitchen towel

Method:
Mix all crumble ingredients and put in the fridge for 1 hour
Heat up the milk for 5 mins or until warm (not hot). Take the mixture off the heat and combine with yeast, sugar and vanilla sugar. Transfer the mixture into the large bowl and add flour, eggs and salt. Bring together and then start kneading for 2 minutes.
Add more flour if the mixture is still sticky and keep kneading for another 3 mins. Once your mixture stops sticking and is nice and stretchy cover it with a clean towel and leave to proof somewhere warm for 1 hour when it should double in size.
Transfer your cake on a medium sized baking tray lined with a baking paper. Add plenty of fruit on the top and add small pieces of crumble from the fridge.
Bake for 45 minutes on 170C or until knife inserted in the middle comes out clean. Best to eat when cooled but I could never wait that long and eat mine with a glass of almond hot chocolate

Let’s talk about the Gut—>Brain connection today 🧐 SEROTONIN is our Happy Hormone. It’s produced in nervous system from TRYPTOPHAN in our gut. Serotonin levels are influenced by genetics but also environment and diet. Chronic stress can reduce uptake of serotonin but there are many other factors like IBS, constipation or absorption imbalance in the gut. Not many people know that low serotonin can lead to anxiety, depression, eating disorders, OCD, IBS, insomnia, even alcohol abuse. To produce an abundance of serotonin we need right amounts of B Vitamins, Calcium, Iron, Zinc, Vit C and at least 15 mins daily sun exposure.
Here is the handy list of foods helping produce our happy hormone: nuts, seeds, fish, shellfish and turkey also Dark Green Leafy Veg, tahini, peppers, lemon, orange, dairy products and eggs. Stress management and daily light exposure will play a big part in serotonin production as well. Hope this little handy list of foods will help someone decide what to put on the plate today 🤞🏻👍🏻

We all know that walnuts contain omega 3 and pumpkin seeds contain zinc which are very important for our health.
Here is the idea for super healthy snack made of walnuts and pumpkin seeds:

200g walnut halves
30g pumpkin seeds
2 tbsp maple syrup
1/4 tsp smoked paprika
2 tbsp tamari
1 sprig of finely chopped rosemary
a pinch of salt
a pinch of chilli flakes

Preheat the oven to 180C, line a flat baking tray with paper and place the walnuts and pumpkin seeds on the tray and roast in the oven for 3 minutes.
Whisk together the maple syrup, paprika, soy sauce, rosemary, salt and chilli flakes in a small bowl and drizzle over the nuts and seeds, tossing to coat.
Place back in the driven and roast go 6 mins or until fragrant. Place in the airtight container to store. One handful is one serving 👍🏻

If you fancy a healthy, solid and savoury breakfast 🧐 here is the idea ⬇️ 💡

If you’re savoury breakfast type of person, you’ll love this 😋🥑 Simple and quick avo on toast with mushrooms and feta 🤩 My fuel for the morning

If you’re savoury breakfast type of person, you’ll love this 😋🥑 Simple and quick avo on toast with mushrooms and feta 🤩 My fuel for the morning

Well...I’ve finally taken the leap! As from today I’m going to see my clients from the WEALTH OF HEALTH in South Devon 🙊🤩💫 Please give them a follow 👍🏻🧐 and contact myself or Wealth of Health for bookings 🤓

👩🏼‍💻 Benefits of Zoom calls 👩🏼‍💻

⬆️Top: ironed shirt, washed hair, make up on
⬇️Bottom: ripped jeans, wool socks and bear slippers 🐻

🎅 Christmas packages now available! 🎅

🔹Individual Nutrition Consultations 🔹

✌🏻 Choose from two packages:

1️⃣ £80

- 2 hour initial appointment
- change of lifestyle and nutrition plan
- recipe suggestions
- 1 hour follow up appointment 6 weeks after
- change of lifestyle and nutrition plan

2️⃣ £120

- 2 hour initial appointment
- 10 day specific meal plan
- supplement plan
- change of lifestyle and nutrition plan
- 1 hour follow up appointment 6 weeks after
- 10 day specific meal plan
- change of lifestyle and nutrition plan

👩🏼‍💻 Please message me for details 👩🏼‍💻
🎄 Offer available until 20th December 🎄

👩‍🍳 Vegetable Lasagne Recipe 👩‍🍳

👀 Check out my story today for an epic veggie lasagna recipe ✌🏻
It can be adapted to gluten free, dairy free or vegan. Lots of mushrooms give it a “meaty” body so people who like meat based meals will enjoy it as well 🤤
Make it more or less spicy 🌶 by adding or removing chillies from the recipe 🤩

🍁Autumn Superfoods 🍁

Why is it important to eat seasonal and local produce?
Many nutrients in fresh produce will decline over time. By eating seasonal and local foods you are more likely to get the full nutritional benefits. You’re also reducing carbon footprint 🌍

Here is a list of fruits and vegetables in season in autumn 🍂
Let me know if you have a good recipe or need a recipe idea ✌🏻

September-November
UK fruit and veggies:

🔸apple
🔸blackberries
🔸butternut squash
🔸Brussels sprouts
🔸cabbage (savoy and spring green)
🔸carrot
🔸cauliflower
🔸celery
🔸kale
🔸leek
🔸onion
🔸parsnip
🔸pear
🔸potato
🔸pumpkin
🔸purple sprouting broccoli
🔸spinach
🔸turnip

Have you seen my recent article on consuming dairy and getting enough calcium in one day? I’ve teamed up with to help educate endurance sport athletes on healthy diet and suggested my two favourite recipes for post exercise smoothie and baked berry porridge 🤤

Here is the link ✌🏻
https://avenircycling.com/blogs/news/sports-nutrition-dairy-good-or-bad

👩‍🍳Cavolo Nero pasta sauce👩‍🍳

Ingredients:
500-800g cavolo Nero kale, trimmed of the main stalks 🥬
6 cloves of garlic peeled, crushed with knife and left for 10 minutes (supercharged)🧄
50ml olive oil
1 large onion 🧅
1 small chopped red chilli 🌶 (seeds removed)
2 tablespoons of cream cheese
1/2 pint of stock (optional) or water 💧
Salt and pepper to taste

This recipe makes enough sauce for 6-8 portions and freezes well so it’s great for batch cooking.

Serve with your favourite pasta, chicken pieces and peas (optional) sprinkled with Parmesan

Method:
Heat the olive oil in a large pot on a medium heat. Add the onion and supercharged garlic and sauté for few minutes. Add pieces of Cavolo Nero kale (you don’t have to add it all in one go, adding a handful every couple of minutes is ok) and keep stirring. If the mixture gets dry, add a bit of stock or water so kale keeps steaming, wilting and reducing its volume. Add chilli flakes and good pinch of salt. After cooking for 5-15 minutes (depending on the volume of kale) transfer to a food processor and pulse to a purée. Add more stock, lots of black pepper and cream cheese depending on required consistency. I like it quite thick when it covers pasta well 🤤
Serve with your desired protein (I used chicken pieces and added some peas) and favourite pasta 🍝 Enjoy your greens ✌🏻

Benefits of DGLV 🤓
🔸Dark Green Leafy Vegetables🔸

They are nutrient dense! That means they are low in calories and high in nutrients 🥬

After studying nutrition for 4 years, if there would be one tip I can give anyone to improve their energy levels, digestion, anti oxidant production, maintain healthy bones and muscles would be eating DGLV every single day ☺️
We often say no to leafy greens because we don’t know how to prepare them and make them taste good.
Over the next few weeks I’ll be sharing some recipes including DGLV so we can all enjoy them this autumn and get healthier together ✌🏻
DGLV include:
🔸rocket
🔸Bok Choi
🔸collard greens
🔸kale
🔸mustard greens
🔸chard
🔸spinach

Leafy greens have about 10-35 calories per 1/2 cup . They are rich in folate, vitamin A, calcium and vitamin C. They also high in fibre, and naturally low in fat and sodium.

A Food Guide serving of leafy greens is 250 mL (1 cup) raw or 125 mL (1/2 cooked)

Breakfast time 😋
Two poached eggs with 1/2 avo, tomato and sprinkled fresh chilli on sourdough toast makes all daily nutrition targets so much easier to achieve ⬇️
🔸346 calories
🔸17g protein
🔸21g carbs
🔸19g good fats
🔸all complete amino acids
🔸 calcium, copper, iron, magnesium, manganese, potassium, selenium, zinc
🔸vitamin A & D daily target reached ✅
🔸all B Complex
🔸7g fibre

And most importantly —>
IT WAS DELICIOUS 😋

How can something so simple be so delicious? 😋 😋
It always amazes me how I crave strawberries, cherries and tomatoes when they start being in season 😍
game is strong !
For this breakfast I used tomatoes, olive oil, salt & pepper with rye bread and butter - simple ☺️

I’ve collected some seaweed for feeding the plants when nutrition from the compost has run out 💡
I gave it a quick rinse and going to leave it to ferment for two weeks 😷 then it’s ready to use - very powerful feeder so can be used for many weeks 🥬

If you want to grow you own, lack of space and time will never be a problem 👌🏻 since the lockdown I’ve used 30 milk bottles to plant strawberries, old pots and a piece of string to plant sweet peas, rescued fuchsia which was meant to be thrown away. Tomatoes, lettuce and squashes are already growing nicely in old bags and pots 🥬🍅 raised bed with herbs is my next “grow my own” project. Such fun growing and picking your own - I’m 💯 % sure it tastes better 😆