Sophie's healthy kitchen

Some foods I’ve been loving lately…

🧀Cheesy tomato risotto (recipe in last reel)
🐟Pesto cauli, salmon, greens (recipe in reels)
🍓Berry overnight oats
🥕Tofu, broccoli, parm carrots, mixed grains (recipe for parm carrots in reels)
🍝Pasta
🥞Maple berry pancakes
🍌Banana bread (recipe in reels)
🍅Lentil bolognese (recipe in latest ebook)
🍪Cinnamon roll bliss balls (recipe in reels)
🫘Tempeh, noodles, black beans, veg

My second pregnancy… 🤰🏻

It goes without saying that I feel completely blessed to be pregnant with another tiny human 🫶🏻
My first pregnancy was mostly easy, I was super excited but massively unprepared. My life changed overnight and I wasn’t ready for it. I’ve never been in such a difficult head space and I spent the best part of 9 months after Romeo was born trying to rebuild my mind and body to get back into a positive place again, which I succeeded in doing.
Pregnant again, I’m doing everything I did the first time… eating well, working out everyday, resting when I feel I need to and working. But I also have an intense fear of what a newborn will do to my mental health. Again, I’m so incredibly grateful and excited to have another baby, it truly is a miracle gift, but I’m trying to process a lot of fear right now. I also don’t want Romeo to ever have to see me in a challenging headspace.

I spend a lot of time revelling in my current routine because come Summer, it won’t exist. I use my walks with Bear to listen to professionals, books and podcasts about how to strengthen the mind, and remind myself that no situation lasts too long and mind over matter MATTERS.

Just wanted to share because 1) it feels therapeutic to release how I feel. & 2) in case any other pregnant women are feeling the same.

Thanks for reading 💙

Recently, I’m really prioritising my brain health. Sounds like something we should always be doing right but it’s often an aspect we forget to focus on & take for granted…
I was in a really bad head space after my first pregnancy so this time round I’m putting the right tools in place.

Our brain has 100 BILLION neurons and TRILLIONS of connections to other cells. They need to be nourished.

Things I’m currently doing everyday:
💪🏻Working out in a way that makes me feel physically and mentally strong
🫐Eating foods associated with supporting a healthy brain
☀️Getting lots of light in my eyes early in the day
💊Consuming omega 3
☕️Limiting caffeine. Decaf coffee
🧠Tuning in to my thoughts and the way that I talk to myself. Being kind to me
🤓Reading/ listening to daily

📷These some wholesome moments from the weekend 🫶🏻

Easter weekend 🐣…

• blue skies
• pancakes
• big smiles
• coffee
• friends & family
• baby bump
🫶🏻

We’re in, we’re settled, we’re extremely grateful 🫶🏻

Last weekend in our home 🏡 we are all our favourite foods, & talked about our favourite memories, the challenges we faced, the ways in which we’ve grown… Might sound silly but this house was here for us 🫶🏻

We moved in a much smaller family than we are moving out. Next chapter pending ❤️

A Sunday well spent & all that… quality family time, fresh air, yummy food & good coffee ☕️
We’re ready for Monday 🫶🏻

TOP TIP TO ENHANCE YOUR WELLBEING…

Add non negotiable practices into your day.
Everyday I get up early, move, get outside, drink coffee, have a nourishing breakfast and cuddle Romeo. This is everyday.

It will look different for you. Different things will make you feel good just make sure you’re doing these things. Small habits built up over time lead to big things 🤌🏻

31 🎈
I used to hate getting older, until I realised what a privilege it is. I so enjoy growing up, learning more, experiencing more, constantly working on myself to get the most out of life.
There’s so much more I want to achieve but I’m also so incredibly grateful for the moments my life has been filled with so far. Literally all of it. The good, the bad, the challenges, the overwhelmingly exciting moments. Here’s to another year ❤️

Being that I grew up with such an unhealthy relationship with food, I am extremely passionate about making sure that my son has a positive one so I thought I’d share some top tips based on my own practice and research 🌱

Please save & share if you found this helpful 🫶🏻

Honey glazed Wild Alaska Salmon stir fry 🧡ad

You are going to love this recipe I have created for Alaska Seafood Month! Seafood from Alaska is wild, natural and sustainable and sockeye salmon, which has the widest range of availability in the UK and can be found smoked, chilled canned or frozen. It is absolutely delicious and contains a variety of nutrients to support our health. In fact, Wild Alaska Sockeye Salmon contains 23g of protein and 730mg of Omega 3s!

Make sure you try this recipe!

Serves 1:
1 Wild Alaska Sockeye Salmon Fillet
80g broccoli
80g red pepper
100g dried noodles
Olive oil
Honey Glaze:
1 tbsp honey
1 tbsp soy sauce
1 tbsp water
A squeeze of lime juice

Heat the olive oil in a pan over a medium - high heat and place the Wild Alaska Salmon in the pan. Chop the veg and add to the pan once the fish has been cooking for a few mins. Allow the ingredients to cook in the pan and mix together the ingredients for the honey glaze. Cook the noodles according to pack instructions and serve in a bowl. Use half the glaze to add to the pan. Once the fish is cooked through, serve with the noodles and pour on the rest of the glaze. Enjoy!



🍜

How to feel amazing and enjoy a glass of wine without the alcohol… get yourself some !

AD | I am genuinely so excited to share this brand with you all!
Jukes is made from apple cider vinegar, blended with fruit, vegetables, herbs, spices and flowers. The combination of these ingredients means this drink isn’t just great tasting, but it’s also so good for your health. You can choose from 5 different variations from white, rosé to red, and is designed to be mixed with water – I personally love enjoying mine with sparkling water!
I have introduced this to so many of my friends and family and they’re all obsessed too!

Just had to dedicate a post to the MATCHA GRANOLA BOWL i had for breakfast this morning 🤩

Literally like nothing I’ve ever tasted before… coconut vanilla sweet matcha topped with granola, pineapple, strawberries, blueberry, pumpkin seeds & more coconut & matcha. I’m obsessed 🤪

I will also never get bored of how amazing, good food can leave our bodies feeling ✌🏼

✨

Mama’s not doing the bedtime routine tonight 👋🏼
Whilst so much of my identity Is tied up in being Romeo’s mum, I also wanna let loose with my friends. And that’s okay. Don’t feel guilty for being that person you were before the responsibility. Ask for help, & do what your gotta do to thrive 💚

Walking into the week on a HIGH ✨
Honestly, I just feel so lucky. I had no idea how special I’d feel being a proper bride In a dream dress surround by all my favourite people. Feeling very very grateful 🙏🏻

❤️

JUST MARRIED 🤍
(Again)!
We finally got to say our vows in front of all our favourite people & it was truly the most perfect day!

Captured by the sensational

Our take on breastfeeding…🤱🏻

I remember this time last year, posting about & being just 5 weeks in. I genuinely never thought I’d reach a year. But here we are, over 13 months & still going. I honestly don’t know at this point how much longer we’ve got. I love breastfeeding & I will be so sad when our journey comes to an end but I keep reminding myself to be proud & grateful for the time we have and continue to have. I savour every feed.

There is so much that goes into ones feeding journey. Physical demand, mental health, Mama’s needs, baby’s’ needs, there’s often challenges. But everyone deserves support. Every Mum, every baby.
My hope for other Mama’s is that they get the feeding journey they hope for. I wish for more support to make this happen & hope we can continue to talk about breastfeeding, our journeys, our highs, our lows, and be there to empower to each other as parents ❤️

EAT WITH US 😋 Sharing some of Romeo’s meals from last week!

With covid, sickness bug, 1 year jabs & teething, his appetite and food preferences have been pretty rocky but I consistently offer him a diverse range of foods & put no pressure on what he chooses to eat! Here we have:
1️⃣Scrambled egg, avocado, strawberries, pomegranate, pumpkin bread
2️⃣Carrot cake porridge
3️⃣Med style veggie omelette, strawberries, blackberries, edamame beans, leftover carrot muffin
4️⃣Blueberry pancakes
5️⃣Tofu, nutritional yeast, sweet potato, rainbow carrots, broccoli, courgette
6️⃣Sweet pot fingers, scrambled egg, mixed beans, leftover veggie mix, courgette fritter,
7️⃣Mango & soy yoghurt porridge
8️⃣Carrot fries, kidney beans, green beans, peas, sweet potato, pumpkins bread
9️⃣Red lentil pasta, chickpea cauli korma, black beans, peas

I also urge you to use any leftovers to throw into casseroles, fritters or muffins! 😛

POV: You’ve lost track of how many times you tried to reschedule your wedding so you have a little brunch to celebrate the fact it’s only 3 weeks till you party like you’re already married with a 1 year old ✌🏼

🍴

I’ve never ever felt worry like this ❤️‍🩹 honestly the scariest day of my life! Romeo was hit by covid pretty bad. After an alarmingly high temperature I took him to hospital.
They instantly took us in and gave R the care he needed. After 36 hours he finally breastfed & his temp came down, breathing back to normal 🙏🏻 very appreciative of the NHS & So grateful for all your kind messages. I hope no other child gets hit like this. Stay safe & healthy x

Forever in awe of what the body can do, & what mine has done for me ❤️

It grew & birthed my baby boy who will be turning 1 in just a few weeks 🥺

📷photo taken this time last year

🍎🥕Apple & carrot cake muffins for you & the family 🥕🍎

These are perfect for weaning and for you to snack on too!

INGREDIENTS
* 100g flour (can use oat or plain)
* 60g ground almonds (if allergic to nuts use extra flour)
* 2 eggs (for vegan alternative use 2 tbsp of flaxseed meal mixed with 5 tbsp of water)
* 50g nut or seed butter
* 2 tbsp olive oil
* 1 small carrot, grated
* 1/2 an apple, peeled & grated
* 1 small mashed banana (the more ripe the better)
* 1/2 tsp cinnamon and ginger

TO MAKE:
* Pre-heat oven 180 degrees C and line a muffin tin with cupcake cases or grease a silicone muffin tray.
* In a bowl, mix the eggs, nut butter, olive oil and mashed banana.
* Add the flour, ground almonds and spices then stir in the apple and carrot.
* Spoon into the prepared cases and bake for 22 mins until golden and knife comes out clean.
* Allow to cool. Enjoy! *Can store in airtight container in the fridge for 3-4 days. 


Just a reminder that you can be happy in the moment…
You might not have as much money as you’d like, have achieved everything you want to, be the ‘fittest’ you’ve ever been… you get it. But you can revel in this moment because you’re happy and things are going pretty well. Count your blessings, I promise it will make you smile 🙃

Ps. I’ve just posted a spiced oaty bread recipe in my stories that you & your family will love! 🍌

Is there such thing as getting bored of banana bread 🤭 I think not!

& if you’re gonna make it - this is your recipe!

You will need:
3 ripe bananas, mashed
1 egg
1/4 cup maple syrup
1/4 cup olive oil
1 tsp vanilla extract
1 tsp baking powder
1 1/2 cups oat flour
1 tsp cinnamon

Preheat the oven to 180 degrees Celsius and line a 1lb loaf tin with baking paper. Mix all the wet ingredients into a bowl and then add the dry ingredients. Once well combined pour into the loaf tin and bake for 40 mins until knife comes out clean. Allow to cool then serve up and enjoy!

🍌

In just one month, we’ll be celebrating your first birthday😭
& I honestly cannot believe it. My heart has never felt so whole.
You’ve taught me so much & you fill my days with a love I never knew existed ❤️

Here’s a friendly reminder that grilled halloumi goes pretty nicely with pretty much any dish🤩 like, this plate is giving me vibes right now!
Served up with roasted parsnip, carrots, broccoli & sweet pots ✌🏼 Friday food at its finest!

Have you ever been fearful about eating at a restaurant… questioning what’s ‘healthiest’ and overwhelmed by the choices?

Don’t let the mind do that to you! Eating out is fun, social & nourishing (regardless of what you order)!
& I personally think that pasta is life ✌🏼

When in doubt, just take the next small step…

I’ve lived the last 10 years a planner, a control freak & constantly thinking about what’s next. I feel like for the first time in a while, I’m living in the now & appreciating present moments more, because lately life seems to be passing way too fast!
Instead of thinking far ahead, I’m currently just thinking about the small steps we’re taking, until I feel ready for the next big one ✌🏼

✨

Black bean & salmon Pasta 🍝

It was just gonna be pasta but thought I’d pimp it up & finish it off with some pan fried salmon 💁🏻‍♀️ It’s been a day & im here for the weekend ✌🏼

Recipe

Ingredients (serves 2-3)
* 160g red lentil penne pasta (uncooked)
* 1 x 400g tin of black beans, drained and rinsed
* 1 x 350g jar of tomato and basil pasta sauce * 160g of broccoli
* Salmon fillet or Cheese for topping (optional)
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Method
* Preheat the oven to 180 degrees celsius. You will need a large dish to hold the pasta that is appropriate to put in the oven.
* Boil the pasta according to pack instructions and stir often to prevent it from burning or sticking at the bottom.
* You can then cut the broccoli into small florets and add it to the boiling pasta for 1 minute before draining it. Drain the pasta and rinse under cold water. Pour the pasta into your pasta dish and stir in the tomato sauce.
* Drain the black beans and rinse with water. Then add these to the pasta dish and mix all the ingredients. Sprinkle with cheese. * Bake the dish in the oven for 15-20 minutes. This can depend on how crispy you want the top of the pasta (I like mine crispy).
Pan fry salmon In a little olive oil. Serve up and Enjoy! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀

COME FOOD SHOP WITH US 🌱

Honestly, one of my favourite things to do with R is go food shopping because he absolutely loves riding around in the trolley looking at the different things on the shelves!

I try and keep each shop diverse enough that we’re getting a range of foods each week but we definitely have our staples so I thought I’d share….

Bananas
Strawberries/ raspberries
Pink lady apples
Broccoli
Carrots
Red pepper
Sweet potato
Spinach
Tofu
Cheese
Greek yoghurt
Oat milk
Eggs
Black beans
Quinoa
Tinned tomatoes
Lentils
Pasta
Flaxseeds
Nut butter
Frozen peas
Frozen berries

Like I said this can differ week to week but these are foods that we like to keep stocked most of the time 🙃