A quick and easy recipe for batch cooking
A slice of this from the fridge also makes a quick and easy snack.
This is a gorgeous blood-sugar-balancing recipe, when you used this instead of bog-standard rice in your meal. Pair with a good quality source of protein such as tofu, chicken or fish, and you have a delicious meal that will keep you feeling fuller for longer and energised.
This is a healthy, protein-rich breakfast, perfect for pairing with summer fruits and whole Greek or coconut yoghurt. Perfect for the warmer weather!
Salmon is excellent source of omega 3 fatty acids, which research shows can help to alleviate symptoms of low mood. This is a delicious recipe perfect for Spring.
This is a traditional Korean fermented dish. During the fermentation process, the naturally-occur- ring bacteria produce lactic acid, which is a natural preservative. Thanks to its probiotic qualities, it’s a favourite among nutrition professionals.
This is a delicious, easy recipe that is perfect for batch-cooking. Plus, it’s full of fantastic hormone-balancing ingredients. Cruciferous vegetables, like cauliflower, contain a plant compound called indole-3-carbinol (I3C) which acts as a plant oestrogen and may help balance hormones by regulating oestrogen levels. Rich in calcium, magnesium, and fibre, chickpeas are also high in phytoestrogens. These are naturally occurring plant-based chemicals, which are structurally similar to oestrogen and exert a weak oestrogenic effect. The great news is that you can use them to gently help rebalance your hormones.
As a nutritionist, I’m often told by my clients that they don’t have time to cook. And this is a recipe that I love to share with them! Quick, easy and healthy – what’s not to love?
A delicious protein-rich breakfast that can be made the night before
If you’re having guests over the Christmas period, this is an excellent – and quick! - alternative to Christmas cake. And on the plus side it has some hidden veg in it too!
Mince pies are my absolute favourite!! But rather than buying them – where the ingredients run to a laundry list of chemicals and unknown additives – why not try making them yourself? Here is my favourite recipe for gluten-free mince pies that taste *amazing*.
Did you hear that chicken soup is great when you’re unwell? If you thought it was just an old wives’ tale, you’d be wrong. Research suggests that a bowl of chicken and vegetable soup can slow the speed at which neutrophils move around your body. Neutrophils are a type of white blood cell and part of the immune system, protecting your body from infection. When the neutrophils move slowly, there’s a greater chance of them becoming more concentrated in the areas of your body that need the most healing. Studies have shown chicken soup to be particularly helpful in reducing symptoms in upper respiratory system infections. This lovely soup contains garlic and ginger (known for their antiviral qualities).
Brassicas, such as broccoli, are excellent for supporting natural oestrogen detoxification. I always ask my midlife clients to include a portion of broccoli or cauliflower every day with their dinner! And here’s an easy recipe. This is everything in one pan – super quick and not much washing up. An ideal midweek meal for a midlife woman!
Research shows that phytoestrogens, found in foods such as tofu, can be helpful in relieving menopause symptoms in some women, particularly Asian women. So, this is my (rough) take on a Korean staple, using delicious tofu. This is a firm family favourite here, and a quick midweek meal.
Including fermented foods in your diet is a great way to improve gut health, digestion and all round wellbeing. This is something I work on with nearly every client and can have a positive effect on their health. Miso is an easy fermented food to add in, as it doesn’t have such a particular flavour as some other fermented foods. Miso is a thick paste made from fermented soybeans and is a staple of Japanese cooking. Go for an unpasteurised version and try not to overheat, so you avoid killing off the beneficial bacteria.
This is a great meal to batch cook. You can make a huge pot at the weekend (with the spinach you’ve grown – see below), and then divide into portions and pop in the freezer for using at another time. This means you always have a healthy meal on hand, even if you’re super busy.
A great quick and easy lunch recipe
These small fish are packed with nutrients that can be beneficial in the prevention of quite a few health conditions. Some of these nutrients are known to help prevent heart disease or may protect against certain cancers. Sardines are sometimes recommended for pregnant women and older adults. They contain calcium and omega-3 fats.
Today is World Burger Day! While we often think of burgers as being made of beef, turkey makes an excellent alternative. Turkey is rich in protein, low in saturated fats, and a good source of B vitamins. Turkey is not just for Christmas! This recipe is a real favourite with my clients – hope you enjoy it too.
'Eating the rainbow' is something my clients here me asking them to do quite frequently! And while it sounds nice, it also does us a lot of good - particularly when we're looking at gut health.
Haddock is currently in season, and this makes a great Friday night fish recipe. Pair along with a variety of green veggies, some roast sweet potato, and you have a filling and easy meal.
Vegan tofu recipe with Savoy cabbage
These are delicious little Christmas bites which make a great treat to have during the festive season. And they look beautiful too!
Functional Foods for Menopause - These are foods that actually do stuff in the body. On one level, the food you eat can help balance your blood sugar and energy levels.
Tasty and delicious - but cheap and easy to make!
You might have seen mason jar salads on social media. They’re great – and not just because they look cool in a photo. It’s easy to make a couple of day’s-worth in one go, saving you time in the kitchen.
This is a great recipe for energy balance as it includes wonderful slow-release energy from the butternut squash and chickpeas. Coupled with the anti-inflammatory spices and zesty lemon, this is a fab Summer dish.
This is a super easy recipe and is suitable for all ages. And it’s a great way to use up extra mash!
It’s the end of the week and you fancy some spicy food. What better than this fabulous chicken tandoori recipe? Even better, the herbs and spices in this dish lend it anti-inflammatory properties. And for vegetarians, tofu would work perfectly!
This is a quick and easy lunch recipe that is packed with nutrients to support hormone health. Soya or edamame beans are a fantastic source of phytoestrogens, which research shows may help symptoms when our oestrogen levels are bouncing up and down! Plus, this is an excellent blood sugar balancing meal that will keep you fuller for longer.
This is a really quick and versatile lunch that is portable for work, or quick for a busy day.
Delicious Christmas recipe - and it's gluten and dairy free, not that you'd notice!
One of the things I love most about winter is that it is soup season, and soup is the easiest lunch or appetiser offering ever. This one is packed with delicious wintery flavours of celeriac with just a touch of nutmeg and coriander.
A great way to add gorgeous dark purple aubergines to your day!
Delicious breakfast recipe that will keep you full until lunch!
Easy mid-week dinner using delicious British asparagus!
Quick Mid-Week and Gut-Friendly Meal
This is a delicious, moist cake, which works perfectly as a dessert or treat for guests.
Fabulous condiment in an instant!
An easy recipe which can be made from store-cupboard items
Favourite breakfast smoothie
Quick and easy mid-week meal - perfect for meat-free Mondays
Super-quick mid-week meal
This a wonderful quick and easy work-night meal.
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