Gabriella Ratner Wellness

26/02/2026

This is fish taco night done properly. 🐟

Every component in its own bowl, the whole thing on a board, and lettuce cups instead of tortillas — because honestly? The lettuce cup holds it together better and you don’t get that carb-heavy slump afterwards.
Here’s what’s on the board:
🐟 Battered fish — crispy, hot
🔴 Red cabbage slaw — crunch + anthocyanins (anti-inflammatory)
🥑 Guac — healthy fat
🥭 Mango salsa — everyone’s favourite with fish
🍅 Baby tomatoes — lycopene + freshness
🧀 Shredded cheese — calcium
🌿 Lettuce cups

Why this works for perimenopause 👇
White fish is complete protein — supports muscle mass and blood sugar stability. Avocado provides the healthy fat your body needs to absorb the fat-soluble vitamins from everything else on this board. Red cabbage is one of the most anti-inflammatory vegetables you can eat. Mango provides vitamin C, which enhances iron absorption. The whole board is colourful, varied, and deeply nourishing.
And it takes about 25 minutes.
Full recipe pinned in the comments 💚
Comment RESET and I’ll DM you my free 5-recipe Hormone Reset guide.

Save this for your next Friday night — and tag who you’d make this with 🌿

15/02/2026

My elevated, egg-free morning:
🥕 Carrot mango smoothie bowl (fresh, creamy, dessert-adjacent)
🍯 whipped cottage cheese bowl (protein, but make it pretty)
🌞 Turmeric shot (tiny habit, big energy)
Which one are you making tomorrow? Comment BOWL and I’ll send through the exact combos

09/02/2026

If you snack at 9pm, your dinner was probably too light - not your self control. I wrote the full fix with examples and emergency meals on my blog - link in bio

Comment reset and I will DM a free 7 night dinner reset

05/02/2026

Save this for the week 🍽️

This week’s dinners (Greek + Korean + a little “restaurant at home”):

Greek lemon chicken bowls (figs, lettuce, tomatoes, feta, olives, fefferoni)

Korean beef ribs lettuce cups + cucumber salad + Asian coleslaw

Greek roast chicken marylands + Greek salad + watermelon & feta + stewed veg (Greek-style)

Veal schnitzel + tomato & burrata salad (+ kingfish crudo + zucchini flowers if you’re feeling fancy)

If you’re craving at night, it’s usually not willpower — it’s dinner not being satisfying enough.

👉 Comment RESET and I’ll DM you my free 7-night dinner reset (simple, filling, no weird food).

Which one are you making first — 1, 2, 3 or 4?

25/01/2026

💛💛💛

24/01/2026

❤️❤️❤️

06/01/2026

09/12/2025

Spiced saffron chicken with prunes

Hormone-friendly- Saffron supports mood regulation and has been shown to be an amazing anti depressant, onions are rich in antioxidants, and prunes provide fibre for gut health, all key for hormonal balance.

Ingredients:
- 1 kg skin-on chicken thighs
- 3 red onions, sliced
- 1 tablespoon sweet paprika
- 1.5 cups chicken or vegetable stock
- A pinch of saffron threads
- 1/2 cup prunes, pitted
- Salt and pepper, to taste
- 1 tablespoon olive oil

1. Season and Sear: Season 1 kg of skin-on chicken thighs with salt and pepper. In a large pan, heat 1 tablespoon of olive oil over medium-high heat. Sear the chicken thighs, skin side down, until golden brown, about 5-7 minutes. Flip and cook for another 2-3 minutes. Remove from pan.

2. Fry Onions: In the same pan, add 3 sliced red onions. Fry until they start to caramelize, about 5-7 minutes.

3. Add Paprika: Sprinkle 1 tablespoon of sweet paprika over the onions, stir, and cook for another minute.

4. Combine Ingredients: Return the chicken to the pan. Pour in 1.5 cups of stock infused with a pinch of saffron (infuse saffron in 1/4 cup hot stock for 10 mins before adding).

5. Add Prunes: Scatter 1/2 cup of prunes around the chicken.

6. Simmer: Bring to a simmer, then cover and cook on low for 25-30 minutes until chicken is cooked through and sauce thickens.

❤️

29/11/2025