The Health Plate

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The Health Plate

Clinical Nutritionist - Science backed nutrition for women in midlife

21/02/2026

Chilli mussels but make it EASY.
This looks fancy. It is not fancy.
It’s literally one kilo of mussels and a punchy little marinade.
And it’s one of the most budget-friendly, nutrient-dense meals you can make.

Iron, B12, zinc, omega-3s…and tour waist line with thank you 🤩
Here’s how I do it 👇
INGREDIENTS
1kg mussels (in shell)
1 clove garlic, grated
1 fresh chilli, finely chopped
¼ cup olive oil
A good glug of red wine vinegar (to taste)
1 tsp lemon zest (or more)
Big handful of herbs (parsley, basil, Thai basil… whatever you’ve got)
½ cup chicken stock
Splash white wine vinegar
Salt + pepper– Crusty bread (I use buckwheat or sourdough)
METHOD
First, make the marinade.
Olive oil, vinegar, garlic, chilli, lemon zest, herbs, salt + pepper.
Tweak to your liking. Mix and let it sit.
Clean and de-beard the mussels.
Toss any cracked ones.
Pan on high.
Add chicken stock + splash of white wine vinegar.
Bring to a good simmer.
Mussels in. Lid on.
Cook for several minutes until they open.Any that don’t open? Bin them.
Drain most of the liquid.
Mussels Into a bowl.
Pour over the fresh marinade.
Extra herbs on top. Squeeze of lemon 🍋

Serve immediately with crusty bread and zero regrets.
Fast. Fresh. No overthinking.

SAVE this for the weekend!

19/02/2026

This is the time when many of us start taking medications for reflux, blood sugar, cholesterol, blood pressure, or sleep etc. 💊

The good news? There’s another way. Whether you’re already on meds or not, there are realistic steps you can take to support your midlife body…. and even reduce or come off certain medications safely.

I combine nutrition, lifestyle, and safe supplement support (if needed) whether you’re taking meds or not.

I can interpret your pathology and order tests when needed, so you get personalised, evidence-based guidance.

It’s the whole package really!

Curious? DM me and let’s chat about what will work for you. 🌿

14/02/2026

My 5 Non-Negotiables for Women 40, 50+👇

FOLLOW along

Midlife isn’t the time to wing it and it’s definitely not a time for quick fixes!

Here’s what I don’t negotiate on:

1 - The first half of the day matters.
Protein + fibre at breakfast and lunch.
Stable blood sugar = fewer cravings, better energy, less afternoon chaos.
2- Menu planning is a game changer!
Decision fatigue is real.
When you don’t plan, willpower has to work overtime.
And willpower runs out. Try it weekly!
3- Brain fog in the afternoon?
You’re probably under-hydrated.
Aim for 35ml water 💧 per kg of body weight daily.
4- Ditch the booze.
Not popular, but honest.
Alcohol increases anxiety, belly fat, poor sleep, and makes menopause symptoms worse 🥵
You don’t need it as much as you think you do.
5- Move your body. Consistently.
It’s not just about looks here, but helpful..
It’s about independence, bone density, strength, and staying capable long-term.

Midlife matters.

SAVE THIS ONE and keep coming back to it 🤍

If you want help implementing this without extremes, shoot me a DM and I’ll send you the link for a discovery call
🍀

10/02/2026

🥗 No-Fuss Mixed Bean Salad (Pantry + Fridge Clean-Out Friendly)
FOLLOW if you’d more of this

This is one of those throw-it-together, protein + fibre-packed salads that works for lunch, a side, or a “can’t be bothered cooking” dinner.
No fancy ingredients. No rules. Just real food.

What you need:•

1 tin of mixed beans (or cannellini, chickpeas, lentils, whatever you’ve got)
•½ red onion, finely chopped
•1–2 tomatoes, chopped
•1–2 celery stalks, chopped
•Handful fresh herbs if you have some (parsley, mint, chives, basil - garden raid encouraged 🌿)

Dressing:•
•Good glug of olive oil
•Good splash of your favourite vinegar (red wine or apple cider both work)
•Salt + pepper to taste

How to make it:
•Drain beans → throw everything in a bowl → dress → toss → done.
•Let it sit 10–20 minutes if you can, the flavour gets better.

Why I love this:
✔️ Fibre for gut health
✔️ Plant protein for steady energy and support cholesterol health
✔️ Cheap, fast, and zero food drama
✔️ Perfect add-on to any dish

SAVE this for your “what am I eating?” days

19/01/2026

Protein ✔️Fibre ✔️Calcium ✔️Midlife-friendly ✔️This is how I like to eat! building strength, supporting bones, and keeping blood sugar steady, without extremes.. Tip! Don’t skip the peas, they add protein and fibre 👊 recipe below Ingredients • 2 eggs • 80 g firm tofu, diced • 1-2 mushrooms, sliced • 1 tsp fresh ginger, finely grated • Mixed fresh herbs (e.g. parsley, Vietnamese mint) • Goat’s cheese, crumbled (to taste) • 1 slice buckwheat bread • Oil of choice (olive, avocado, or ghee work well) • Salt and pepper, to tasteMethod 1. Heat a pan over medium heat with a little oil. 2. Add mushrooms and tofu. 3. Cook until tofu lightly browned and set aside. 4. Whisk the eggs with peas & ginger and pour into the pan. Cook slowly, stirring gently, until just set. 5. Season with salt and pepper, crumble goats cheese, add herbs then remove from heat. 6. Serve on toasted buckwheat bread Voila! SAVE this one and enjoy on repeat 🍳

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