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Feel Good Nutrition, London (2026)

06/02/2026

Fresh Spring Roll

Sauce

Mix together…
2 heaped tbsp peanut butter
3 tbsp lemon juice
3 tbsp rice vinegar
1 large clove garlic crushed
2 tbsp tamari (soy sauce)
1 tbsp sesame oil
2 shakes cayenne pepper
2 tbsp maple syrup
1 tsp grated ginger
water to desired consistency

For the rolls..
rice paper (spring roll) wraps
Thin rice noodles
1 carrot cut in long strips
1 cucumber cut in long strips
1 red pepper cut in long strips
1/2 cup coriander
Few lettuce leaves
1 block tofu cut lengthwise as in video
1 tbsp olive oil

Cook tofu in olive oil on each side for about 15 minutes total.
Prepare veg into long strips. Leave the leaves of lettuce and coriander whole.
Prepare rice noodles as directed on pack.

Dip rice paper roll in water covering entire rice paper for just a couple of seconds, then move to dry plate and start layering.. lettuce then tofu, noodles, carrot, cucumber, pepper, coriander.. roll up.

Repeat until all filling is gone.

Cut into bite size pieces or eat whole roll like a wrap, or cut into bite size halves and eat like a wrap.

Enjoy!

05/02/2026

Healthy Chicken Bowl

Serves 3

3/4 cup Adlai or Quinoa (follow cooking instructions)

1 cucumber (cut in half then sliced)
1 Carrot (grated)
1 beetroot (diced into small pieces)
1 red pepper (sliced thin lengthways, then in half)
1/4 cup roasted pumpkin seed
15 quail eggs or 3 regular eggs

3 chicken breast

1 cup kale chopped
1/2 cup parsley chopped

Mayo dressing
4 heaped tbsp healthy choice of mayonnaise
3 garlic cloves crushed
1/2 tsp salt
2 tbsp honey
4 shakes cayenne pepper
4 shakes paprika
3 tbsp lemon juice

Lemon vinaigrette
1 tbsp lemon juice
3 tbsp olive oil
Dash of salt
Dash of pepper

Chop, dice, slice, grate all the veg.
Boil quail eggs.

Cook chicken breast if you’re not using left over chicken.

Cook your Adlai or quinoa.

Toast your pumpkin seeds.

Mix mayo dressing ingredients in a small bowl.

Mix vinaigrette ingredients in a small bowl.

Mix kale and most of parsley together in a bowl, keeping a little parsley for garnish later. Pour vinaigrette over the top and mix..

Place this in portions at bottom of 3 bowls.
Place some Adlai or quinoa on top.

Start layering veg, pumpkin seed, quail eggs, around the bowl.

Place cooked and sliced chicken breast in middle of bowl.

Top with mayo dressing.

Sprinkle with parsley.

Enjoy!

04/02/2026

Millet Bread
Gluten-free, vegan, oil-free

5 apples (make apple sauce by peeling, chopping and heating in a pan on medium heat with 2 tbsp water until they break down into a sauce. Stir occasionally).

Mix together in a bowl…
4 cups millet flour
1 cup ground flaxseed
1 cup tapioca starch
3 tsp baking powder
1 tsp salt

Add seeds…
1/2 cup whole flaxseed
1 cup pumpkin seeds
4 tbsp sesame seeds

Add wet ingredients to dry mix…
1 cup apple sauce
2 cups warm water
4 tbsp maple syrup or honey

Mix well.

Get heaped tbsp of dough and shape into rolls. Bake at 190c for 35 minutes. Until firm and golden in color.

Remove from oven, cool, wrap individually once cool in aluminum foil then place in large ziplock and freeze. I kept a few in the fridge that we ate over next 2 days.

Enjoy!

04/02/2026

Collagen Broth

1.6kg Chicken feet
1 carrot
1 celery stalk
1 onion
1 chunk ginger
2-3 tbsp apple cider vinegar
Salt to taste

Wash chicken feet under water. Cover chicken feet in a pot with water and boil 20 minutes.
Remove water from chicken feet and rinse chicken feet again.
Wash your large pot to remove grime.
Place all the veg in the washed pot. Add half the boiled/rinsed chicken feet (800g) and cover with 10 cups of water. Bring to boil and simmer for 6 hours. Minimum 4!
Place the other half of chicken feet in the freezer ready for your next batch of collagen wash (minus the cleaning process as your chicken feet are now already clean).
After 6 hours of simmering remove the feet and veg, leave broth to cool.
Pour broth into class mason jars. Store in fridge for up to 4 days. Or freeze for several months.
You can remove very thin layer of fat the following day, but there’s hardly any there..

Heat as you like and add a little salt, or alternatively you can add salt during the cooking process.

Enjoy a cup in the morning, before bed, or anytime you like.

01/02/2026

Vegetarian Nachos
Easy TV Snack

1 pack nachos chips
1 can kidney beans
Chunk of cheese of choice
Salsa made from: red pepper, tomato, cucumber, onion, parsley (all finely chopped), lemon juice, salt and cayenne pepper.

Place some nachos chips on a baking tray covered with parchment paper.

Drain and rinse well some red kidney beans. Add them on top of chips. Grate as much cheese as you like on top.

Bake in oven for 5 minutes on 190c.

Remove and add salsa and a little extra salt if you like.

Serve and enjoy!

Note: You can add come cooked minced beef (with cumin, paprika, oregano) with the beans before adding cheese, if you want to make this a meaty nachos

31/01/2026

Mahi Mahi with Hungarian Sausage abased Tomato Sauce

1 whole onion chopped
8 cloves garlic chopped
2 Hungarian sausage sliced into rounds and cut in halves
3 mahi mahi fillets (or fish of choice)
8 large (14 small) tomatoes chopped OR a large 800g can chopped tomato
1/2 cup slices black olives
Handful fresh basil
1 cup chopped green beans
1/2 cup malungay or chopped spinach
Salt to taste
3 dash cayenne pepper
1 cup penne pasta

Cop the Hungarian sausage into round 1/2 inch pieces then peel off outer casing if you want and chop each round in half.
Cook Hungarian sausage and chopped onion in 1 tbsp olive oil until browning a bit, stirring regularly. Add the garlic once you see the sausage browning and cook another 3 minutes. Then add your tomato. Add to this the black olives, fresh basil, green beans, malungay or spinach, salt and pepper to taste and mix.
Add the fish fillets, bury under sauce and cook for about 12 minutes to poach the fish and cook the vegetables, with the lid on top of the pan on low to medium heat. You will bring to a boil first and then place the lid and turn down the heat.

Boil pasta separately following instructions on pack.

Serve the sauce and fish on top of the pasta.

Serve a salad on the side.

I should have put the salad in a separate bowl since this is a saucy dish, so you might want to do that.

Enjoy!

31/01/2026

Sweet Potato Brownie
Gluten-Free Dairy-Free

2 medium-large (370g) sweet potato
1/4 cup coconut oil
1/3 cup maple syrup
2 eggs
3/4 cup gluten free all purpose flour
1 tsp baking powder
3 tbsp carob powder
1/3 cup chopped walnuts

Peel and boil sweet potato until soft.

In a bowl.. Mix dry ingredients (flour, carob, baking powder)

In a separate bowl.. Mix wet ingredients.. whisk 2 room temp eggs, mix in coconut oil, 1/3 cup room temp maple syrup.

When sweet potatoes are cooked, mash well so no lumps, add them to wet ingredients and mix well.

Add dry ingredients to wet and mix again.

Add walnuts (or leave out to keep nut free).

Mix.

Place in 8x8 baking tray.

Bake in preheated oven 180c for 30 minutes.

Remove from oven, cool, cut into squares.

Refrigerate up to 4 days or freeze for up to 1 month.

Note: if any ‘wet’ ingredients are cold it will cause coconut oil to harden into lumps which is why it should be room temp. If you’re in a very cold country you will want to melt the coconut oil first too for a few seconds only.

28/01/2026

7 small- medium potatoes
5 eggs
1 cup frozen peas
1 medium red onion finely chopped
4 heaped tbsp (healthier) mayonnaise
Salt to taste
Pepper to taste

Wash and peel the potatoes then chop into cubes.

Boil potatoes for about 4 minutes then add peas and boil another 3 minutes then drain out water. Place potatoes and peas in a bowl and into fridge to cool.

Boil eggs 6 minutes starting when water starts boiling. Once boiled, chop into cubes and add to potatoes and back in fridge.

Peel and chop one small to medium red onion. Finely chop or a little chunkier if you prefer, add to rest of mixture and back in fridge until all is cooled.

Once cool, remove from fridge and add mayo, salt, pepper to taste. Mix all together.

Enjoy!

27/01/2026

1 jar Vine leaves
500g lamb mince
1 1/2 cups basmati rice
100g pine nuts
1 1/2 tsp cinnamon
1/2 tsp all spice
1 tbsp coriander
1 tsp cumin
1/2 tsp cloves powder
1 tsp salt
Cayenne pepper (3 dashes)
About 4-8 tomatoes (depending on size)
5 cups boiling water
Salt to taste
Pepper to taste
Extra virgin olive oil
1/4 cup lemon juice (about 1 lemon)

Cook 500g of lamb mince in a pan until only just cooked through. Remove from heat.

Add the uncooked rice, cinnamon, coriander, cumin, cloves, salt, cayenne, 1 tsp salt and mix altogether.

Toast the pine nuts stirring constantly so not to burn. Toast until just starting to brown a little. Add pine nuts to lamb and rice mixture. Mix again.

Wash each vine leaf carefully and chop off the stalk part at the top. Squeeze out the water and layer the vine leaves in a pile, opening each leaf up taking care not to tear.

Slice enough tomatoes to cover the bottom of an oven safe dish which has a lid to firmly cover the top (not foil as I made the mistake of doing in the beginning of the video). Sprinkle a little salt and pepper over the tomatoes.

Take one leaf at a time and place about 1-2 tsp meat mix in the leaf and roll the leaf up, folding the middle first then sides then middle then sides and so on.

Place the stuffed vine leaves in rows over the sliced tomatoes. If you need to make a second or third layer that’s ok, just continue until done, sprinkle salt and pepper and olive oil over each row of vine leaves. About 1-2 tbsp each row.

Pour 5 cups boiling water, gently, over the layered vine leaves. Add lemon juice.

Bake in oven for 50-60 minutes OR bring to boil on stove top and turn heat down immediately and simmer on low heat in the covered dish for 45 minutes.

Remove from heat and allow to sit about 10 minutes then remove one by one gently so they don’t unravel. Serve with a veg dish on the side.

Enjoy!

27/01/2026

4 ripe avocado
1 small red onion
8 small to medium red tomato
Large handful chopped coriander
1 lemon
Salt to taste
2 dash cayenne pepper

Corn chips or vegetable sticks

Mash 4 avocados and place in bowl.
Boil the tomatoes in pot of boiling water for 10 minutes. Drain water then remove skin and ends of tomatoes then chop finely and add to avocado. Chop red onion finely into small pieces and add to avocado and tomato. Chop cilantro and add. Add juice if 1 lemon. Mix. Add salt until it tastes good, and 2 dashes of cayenne pepper if you want a little spice.
Mix. Move to serving bowl or Tupperware. Put avocado pit in the middle to make it last longer. Serve with corn chips or vegetable sticks. Enjoy!

23/12/2025

Workouts in your 40’s & 50’s 🌟

23/12/2025

For the cake:
350g dates
1 1/2 cups boiling water
1/3 cup (75g) butter
2 tsp vanilla extract
2 tbsp molasses
1 3/4 cups gluten-free all-purpose flour
1 tsp baking powder
3/4 tsp baking soda
1/4 tsp salt
1/2 cup pecan nuts
2 eggs

For the sauce:
2/3 cup cream
1/2 cup (115g) butter
2/3 cup coconut sugar
Pinch salt
2 tsp vanilla

Heat oven 175 degrees celcius
Grease a cake tray (round or square)
For the cake…
Soak dates in the boiling water for 15 minutes. After 15 minutes break dates down with back of fork, add the baking soda and break down the dates some more into a paste.
In a separate bowl, cream the butter and add eggs one at a time while beating. Add molasses and vanilla and mix.
In a separate bowl, sift flour & baking powder and mix. Add salt. Mix. Add flour mix to butter/egg mix. Stir together. Add dates paste, stir again. Add pecans, stir again.
Place in greased baking tray and bake 25 minutes.

While in oven, make the sauce..

For sauce…
In a pot on the stove, add cream, butter, coconut sugar and salt. Stir till sugar melts and combines and sauce thickens a little, on medium/low heat (about 8 minutes). Keep stirring not to burn sugar. Remove from heat and add vanilla. Sauce is ready!

Serve slices of cake with sauce on top and some ice cream or custard. I used a coconut custard.

Enjoy!

Note: for this recipe I experimented with 4tbsp of cocoa, which if you use, you will need to remove 1/4 of the all purpose flour. However I prefer it without the cocoa, although both are nice!

Feel Good Nutrition

06/02/2026

05/02/2026

04/02/2026

04/02/2026

01/02/2026

31/01/2026

31/01/2026

28/01/2026

27/01/2026

27/01/2026

23/12/2025

23/12/2025

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Monday	9am - 5pm
Tuesday	9am - 5pm
Wednesday	9am - 5pm
Thursday	9am - 5pm
Friday	9am - 5pm
Saturday	9am - 5pm