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Nutrition by Sarah Fontana

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Nutrition by Sarah Fontana

Passionate about making healthy eating achievable and accessible for everyone.

Nutrition by Sarah Fontana

Registered Nutritional Therapist & MSc Clinical Nutrition student providing personalised nutrition support and workplace wellness programmes.

14/03/2026

Its sustainable week and I made a fridge raid lunch 🌱

Using what's already in the fridge is one of the simplest ways to and eat more sustainably.

Fridge Raid Salad🥗
Roasted beetroot (with balsamic)
Cucumber
Spring onion
Mint & parsley
Tin of lentils
Lemon juice + red wine vinegar
Extra virgin olive oil
Salt & pepper
Naturally rich in plant protein & fiber

You can use any veg you have, old root veg can be roasted, mix with a tin of lentils, olive oil & voila! 💚

This would be great served with grilled halloumi or fish.

12/02/2026

Food waste & sustainability tips 💚
Each month I share practical tips on reducing food waste and eating more sustainably on the Thanksgiver website 🌱

My latest post, “Cook What You Have,” is all about getting creative with what’s already in your kitchen and making every ingredient count, including a nutritious no-waste tray bake and a veggie top pesto recipe.

Small changes at home can make a big difference 🌎

Have a read - link in comments💚

07/02/2026

🍫 No-Bake Chocolate Protein Bars

Makes 8 bars

No bake energy bars 🤎

Simple no-bake energy bars with protein and fiber to support satiety and steadier energy. My girls love taking these to school, and I grab one as a pre-run or post run snack. Protein powder is optional.

Ingredients

• 125 g almond butter (smooth & drippy)
• 3 tbsp coconut oil
• 105 g maple syrup
• 1 tsp vanilla extract
• 50 g vanilla protein powder
• 80 g oats
• 1 tbsp chia seeds
• 25 g unsweetened shredded coconut (optional)
• 1/4 tsp sea salt
• 50g tbsp dark chocolate (I use 80%)

How to Make

1. Line a pan with parchment paper.
2. Heat almond butter, coconut oil, and maple syrup on low until smooth. Remove from heat and stir in vanilla.
3. Add protein powder, oats, chia seeds, coconut, and salt. Mix well and press into pan.
4. Melt chocolate chips and drizzle over the top, add any toppings, I like h**p seeds for added goodness.
5. Refrigerate for 1 hour, slice, and enjoy 🤍

Per Bar (approx.) Protein: 10g Fiber: 5g

Notes
• Store in fridge up to 1 week or freeze longer
• Nut-free swap: tahini or sunflower seed butter
• Best with plant-based protein powder

12/01/2026

✨MATCHA PORRIDGE 🌱
This is a simple breakfast I make often when I want something nourishing and filling and the matcha gives it a natural energy boost.
It combines fibre-rich oats and chia seeds to support digestion.
Matcha adds polyphenols, naturally occurring plant compounds, while blueberries provide vitamin C and antioxidant-rich anthocyanins.
You can add protein powder for a post-workout boost when you want something satisfying.
You can also prep it ahead and leave it in the fridge overnight for ready-to-go oats the next day

🌱45 grams jumbo oats
🌱150-200mlsunsweetened almond milk or coconut milk (for drinking) or milk of choice
🌱1 tsp chia seeds
🌱 1 tbsp desiccated coconut (optional)
🌱 1 scoop protein powder (optional)
🌱 1/2 tsp Matcha powder
🫐Handful blueberries

Cook the oats, chia and coconut in the milk (plus a splash of water if needed) over medium-low heat for 5 minutes, then stir in the matcha and protein powder (if using) until smooth and warmed through. Top with berries and more coconut if you wish. Enjoy 💚

21/11/2025

Simple way to boost protein and fibre: just add seeds to your porridge 🌱

We often focus on getting enough protein (which most of us manage through a balanced diet)… but fibre deserves more love too! 🥣✨
This seed combo gives you both:

Stir in:
🌾 1 tbsp chia seeds
🌾 1 tbsp ground flaxseeds
🌾 Top with 1 tbsp h**p seeds

🥣 Totals from seeds alone:
➡️ 6+ g protein
➡️ 8 g fibre

And with 30 g oats + 180-200ml almond milk you get roughly:
✨ 15 g fibre (≈54% RDA)
✨ 13 g protein (≈26% RDA)
✨ 36% of your daily iron needs 💪

To make
• 30 g oats
• 180ml milk of choice
• Add seeds + a handful of frozen berries 🫐
• Simmer until thick and bubbling
• Top with h**p seeds, banana, or anything you love 💫

13/11/2025

🎄 🎄 Come join the festive fun Sunshine Little Learners Gmbh🎅✨
There’ll be lots of festive fun for all the family , and I’ll be there too selling some tasty (and healthy!) treats 🎁❤️
Pop in and say hello! 👋🎄

30/10/2025

💫 FREE DOWNLOAD 💫
Every autumn, millions of pumpkins end up in the bin instead of on our plates , making them the season’s biggest contributors to food waste. Here’s how to make the most of your pumpkin 🎃

Download my free No Pumpkin Waste E-Book for simple, delicious recipes 👉 link in comments

Let’s turn this Halloween tradition into something good for us and the planet 🌎🫶

16/09/2025

🌟5 places left 🌟

Come & join us for a relaxed and informative evening all about women's health & nutrition, perfect for navigating perimenopause, menopause & post-menopause with confidence

Learn how to eat for better energy, mood, sleep,
weight balance and long term health.
Enjoy a healthy apéro
Ask your questions during our fun & open Q&A
📍Where: KAHaus, kasernenstrasse 8, Basel
📅When: 6:30 PM (doors open at 6:15)

Send me a DM or book via the QR codes to reserve your spot, and take the first step towards feeling your best.
We'd love you to join us 🩷

05/09/2025

🍂warming lentil & maple roasted
squash salad💫

While working on my next newsletter, l've been testing a lentil & roasted squash salad perfect for supporting women's health, and it ties in beautifully with my upcoming Women's Health Event.
Here's why I love it:

🩷Packed with fibre to support digestion, blood sugar & heart health
🩷Plant-based iron + vitamin C for energy and better absorption
🩷Rich in vitamins A & K to support bones and
immunity
🩷Healthy fats to help support hormones

Want the full recipe?
Sign up for my newsletter via the link in bio, it's landing in inboxes soon! 💌

01/09/2025

September fruits & veggies 🥕🥬🍎

10/08/2025

🍉Homemade watermelon ice lollies 🍉
Perfect for a hot summer day ☀️
Just blend watermelon with a splash of water and freeze.
Try adding mint or coconut water for extra refreshment 🥥💛

21/07/2025

🌸WOMEN’S NUTRITION EVENT 🌸
Thrive Through Menopause & Beyond

Are you navigating menopause, or want to be prepared for the changes ahead? 💫
Join us for a nourishing, empowering evening just for women.

🗓 Wednesday, 17th September
🕡 6:30 PM
📍 K-Haus, Kasernenstrasse 8, 4058 Basel
🎟 40 CHF

Led by two experienced Nutritional Therapists, this practical and inspiring session will explore how food and lifestyle choices can support your mood, hormones, weight, and energy, during menopause and well beyond.

✨ Sarah Fontana, Nutritionist
Specialist in Menopause Nutrition
Learn how to ease symptoms naturally, feel more balanced, and stay energised with smart food and lifestyle strategies.

✨ Anahita Wilson, MSc Personalised Nutrition
Nutrigenomics Practitioner
Explore how nutrition interacts with your genes and how to thrive in your post-menopause years.

Enjoy a healthy apero afterwards and connect with like minded ladies 🌸

🔗 For more info or to reserve your place, send us a DM, scan the QR code or follow link in the comments 🩷

Adresse

Basel
4001

Öffnungszeiten

Montag	08:00 - 17:00
Dienstag	08:00 - 17:00
Mittwoch	08:00 - 17:00
Donnerstag	08:00 - 17:00
Freitag	08:00 - 17:00

Webseite

http://www.fontana-nutrition.com/

Benachrichtigungen

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