The Lifestyle Nutritionist

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The Lifestyle Nutritionist

Registered Associate Nutritionist supporting individuals with non-diet, non-weight focused nutrition.

Empowering clients on food choices, building healthy habits and improving their relationship with food in a relaxed, sustainable & non-restrictive way.

09/12/2023

2 OF YOUR 5 A DAY RIGHT THERE 👆🏽

Wow this toast topper was super simple but SO delicious 😋

The 1st portion comes from the layer of smashed white beans . Did you know that 1x 80g of cooked pulses counts towards your daily fruit and veg intake? 🫘

And, the 2nd portion is the top layer of sliced tomatoes 🍅. Again, 80g will count as a portion.

Finish with a sprinkle of herbs 🌿 I used dried Italian, and some smoked paprika and a drizzle of garlic 🧄 oil 👌🏽.

If you don’t have garlic oil you can add some crushed or pureed garlic to your smashed beans and drizzle with EV olive oil 🫒

11/11/2023

FABULOUS FIGS 😋

Toast 🍞
crunchy peanut butter 🥜
fig conserve 🫙
Sliced fresh figs

06/11/2023

BIG BOWL OF PORRIDGE 🥣

Perfect for an autumnal morning 🌅 😋

Oats
Milled seeds
Milk
Cinnamon
Seeds
Peanuts butter
Berries
Fig
Banana
Yoghurt

04/11/2023

JAM SPONG PUDDING

This has become one of my fave go to pudding recipes and perfect on a day like today 🌧️

It’s super easy and is always a hit. It’s a BBC recipe and the last time I made it I tweaked it slightly by added some frozen blueberries and frozen raspberries and reduced the sugar by about 20% and it worked perfectly. I love experimenting with recipes and trying to add to put a nutrition spin on them where I can.

I always offer this with cream, custard or ice cream. My fave is cream.

Recipe - https://www.bbcgoodfood.com/recipes/easy-jam-sponge

31/10/2023

PUMPKIN SPICED APPLE LOAF CAKE 🎃🍎

This Pumpkin Spiced Apple Loaf is great for using up any leftover cooked pumpkin you have or you can just grab a tin of pumpkin puree for a super convenient way to make this loaf. However, I must say I do prefer this recipe with home-cooked pumpkin.

If you love pumpkin spice just as much as I do you won’t regret making this, plus it will leave your house smelling heavenly.

You'll need:

The Loaf
🟠 400g cooked pumpkin (mashed or puréed)
🟠 50g dark muscovado sugar
🟠 25g golden caster sugar
🟠 75g butter
🟠 2 (160g) small apples (diced, skin on)
🟠 3 large eggs
🟠 1 1/2 tsp mixed spice
🟠 1 tsp sweet ground cinnamon
🟠 1 tsp vanilla bean paste
🟠 1 tsp baking powder
🟠 1 tsp bicarbonate soda
🟠 175g wholemeal plain flour
🟠 50ml milk (of your choice)

Icing (optional)
🟠 40g cream cheese
🟠 20g butter (room temp)
🟠 40g icing sugar
🟠 1/4 tsp vanilla bean paste

Topping (optional)
🟠 Sprinkle pumpkin seeds
🟠 Sprinkle sweet ground cinnamon

What you need to do:

👉🏽 Preheat over 160 º (fan oven) & line a loaf tin.

👉🏽 Cream together butter and both sugars.

👉🏽 Add in pumpkin and mix well.

👉🏽 Gradually whisk in eggs and vanilla and beat well.

👉🏽 Sift in flour, cinnamon, mixed spice, bicarbonate soda, baking powder and whisk in until everything it’s combined, take care not to cover mix.

👉🏽 Stir in the milk.

👉🏽 Fold in apples.

👉🏽 Transfer to the lined tin and place into the oven on the middle shelf. Bake for around 1 hour.

👉🏽 Whilst the loaf is baking, if using, make the icing. Cream together the cream cheese and butter then mix in the icing sugar and vanilla until there are no lumps. Place in the fridge until you need to use it.

👉🏽 Check the loaf is cooked by inserting a skewer in the middle and if it comes out clean it’s ready, if not pop back into the oven for 5 mins at a time.

👉🏽 Remove from the oven and leave in the tin for 5-10 mins before transferring to a wire rack.

👉🏽 Tasty just like this but for something extra special allow to cool completely and then spread over the icing and sprinkle over the cinnamon and pumpkin seeds.

26/10/2023

ONE POT DISH 👩🏽‍🍳

I love a one pot dish…no fuss, minimal washing up.

I also made a few different meals here by removing some of the mix before adding the pasta so I could use for a different dish later in the week

Rough recipe:

Dash of garlic oil
1x small courgette, finely diced
2x carrots, finely diced
4x large chestnut mushrooms, finely diced
1x chicken Italia mince
1x tinned green lentils, drained
1x jar butter beans
2x tin chopped tomatoes
4x handful of macaroni
Sprinkle smoke paprika
Sprinkle of Italian mixed herbs
Squeeze of tomato purée
Water

Fry the carrots, courgettes and mushrooms in the oil until soft

Add the chicken mince and fry off

Add the herbs and spices, tin tomatoes, tomatoes purée, butter beans and lentils and around 200ml water

Simmer for 10 mins.

Then, at this point I removed half the mix into Tupperware to save for another day to serve with rice or jacket potatoes

Finishing off this meal I added the dried macaroni to the pan and some more water.

Simmer for further 8-10 mins or until pasta is cooked. Top with water during cooking if it dries out.

Serve and enjoy 😉

10/10/2023

I outdid myself with this chicken lasagna tonight 😋

Rough recipe ⬇️⬇️⬇️

Start by cooking a couple of finely diced carrots 🥕 in some garlic oil. Fry off a pack of chicken Italia mince. Sprinkle some dried Italian mixed herbs 🌿 and dried oregano and some smoked paprika. Add a tin of chopped tomatoes 🥫 a little tomato purée and a tin of drained cannellini beans and simmer for about 15 mins.

In the meantime make a little white sauce - 10g butter, 10g flour & 100ml milk - see my reels for method - basically whisk all together until thickened.

In a baking dish add a layer of the chicken mix then a layer of lasagna pasta sheets. Repeat, finishing with a layer of chicken mix. Top with sliced tomatoes, the white sauce and torn mozzarella. Bake for 25 mins at 180 degrees.

Serve with steamed broccoli and green beans.

Enjoy 😊

12/07/2023

TOMATOEY RED LENTIL SAUCE

I love a lentil sauce as it has lots of uses👇🏽

⭐️ a straight up pasta sauce ⭐️ lasagna filling
⭐️ jacket potato topping
⭐️ throw on top of some rice

Or blend it up and like I’ve done in the next picture 👉🏽

⭐️ serve as a dipping sauce (my 8 year old told it was the best 🙌🏽)
⭐️ use as a pizza sauce
⭐️ thin down and turn onto soup
⭐️ use as a smooth pasta sauce

And don’t forget you can freeze any leftovers!

Lentils are a fab source of plant based protein, fibre, iron and count towards your 5 a day 🙌🏽

Here’s what I tend to do 👇🏽

⭐️ chop whatever veg I have in the fridge (I have courgette, green pepper and red onion here)
⭐️ add a few large hand fulls of dried red lentils
⭐️ tin of chopped tomato’s
⭐️ dried herbs and spices and a low salt sock cube
⭐️ around 2 cups of water
⭐️ cook for around half and hour.
⭐️ keep topping up with water as the sauce reduces.

Address

Buntingford
SG9

Telephone

+447415076004

Website

https://linktr.ee/thelifestylenutritionist

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