Sweet Nutrition by Alessandra

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Sweet Nutrition by Alessandra

A page where I'll share my articles, content creation and recipes as a nutritional therapist and pla

09/02/2026

A zingy green bowl to bring some colour and plant power into a new Monday!😊

✨For the smoothie:
🥛about a cup of almond milk
🥑1/2 of a medium avo
🥬a handful of mixed greens
🥄2-3 spoonfuls of yogurt
🥄2 heaped tbsp of vanilla plant based protein
🥄a tbsp of soaked chia and flax seeds
💧water or more milk to get to a creamy consistency

All topped with zingy kiwi slices, toasted oat & walnut pan granola, h**p seeds and coconut sprinkles. So nice😋

For the pan granola, I simply add a cup oats or buckwheat flakes to a pan over low/medium heat along with a small handful of nuts and seeds, often coconut chips as well, spices (cinnamon, anise, mixed spice work well), 1 heaped tbsp of coconut oil, mixed it all until evenly coated and cook for 5/10 minutes until nice and toasted. You can also add a drizzle of maple syrup to sweeten it.

Have a good start to the week everyone!😊 Happy Monday!💚

06/02/2026

This fibre rich cake has a rich dark chocolate taste that is so needed during these dark cold mornings and it’s perfect to start the day feeling like you are having a cuddle while having a breakfast that is rich in fibre to support gut health and movements😉plus it’s also rich in magnesium and iron making it a perfect choice for those days of the month when you are craving chocolate and also need those nutrients to help with cramps, pms symptoms and relaxation of the nervous system.
The full recipe is in my next post😊

04/02/2026

It’s another edition of on Wednesdays we eat pink with this skin loving smoothie made pink thanks to beetroot and raspberries.
Beetroot may seem like an odd addition but you won’t be able to taste it mixed with other ingredients and it will up your veg and fibre count for the day while supporting liver and gut health, increasing oxygen flow to blood vessels and lowering inflammation thanks to its antioxidants content.

✨For the smoothie, blend:
🥛1 cup of coconut milk
🥄a heaped 1/3 cup of cooked buckwheat or rolled oats
🥄a small cooked beetroot
🥄a handful of raspberry
🥄2-3 spoonfuls of coconut yogurt
🥄2 heaped tbsp of vanilla plant based protein
🥄a tbsp of soaked chia seeds
💧more water or milk to blend until you reach a creamy consistency, start with 1/2 cup and go from there

All topped with dark chocolate pieces, cooked blackberries, pistachio crumble, coconut chips and blue corn petals. Delicious!😍
Happy Wednesday!🩷

02/02/2026

If you are looking for an easy way to up your fibre and veg intake for the day, these creamy matcha courgette oats with a fluffy pink protein yogurt frosting are for you!
Yes, courgettes. You won’t taste them, they mix perfectly in the creaminess of the porridge and they would fool even the non-veggies lovers😉
Plus, this bowl gives you a variety of skin loving antioxidants, gut loving probiotics and fibre and a dose of plant protein and healthy fats.
Check out the next post for the full recipe!😊

28/01/2026

Another cold winter day calls for spiced cooked apples over my bowl paired with yogurt and tahini😋

This is not just a delicious bowl but it’s filled with plant nutrients like fibre, plant protein, antioxidants, omega 3s fatty acids, probiotics that can support gut and skin health, immune an brain function as well as our nervous system and mood.
Leafy greens like kale, butternut squash, seeds, nuts like almonds all
contain magnesium which is known to help to relax our muscles but also our nervous system among other many functions it performs in the body. Supplements can be definitely helpful enriching our diet with foods that naturally contain it is how we can keep our magnesium at good levels.
Plus, supporting gut health through feeding our bacteria with the fibre they need to grow, thrive and perform their functions (for example producing serotonin, the “feel good”
hormone).
So having a variety of plants in our diet is good to support our physical but also our mental health.

✨For the smoothie base, blend:
🥛about a cup of almond coconut milk
🥬a handful of leftover cooked kale
🎃a heaped 1/2 cup of cooked squash/sweet potato or a banana
🥄a small piece of fresh ginger
🥄2 tbsp of vanilla plant based protein
🥄1 tbsp of soaked chia and flax seeds
💧more water or milk to reach a creamy consistency

✨For the spiced apples, simply chop an apple in small cubes and add to a pot with a bit of water, a nice pinch of cinnamon and anise and a pinch of nutmeg. Cook until soft.

I used some on top of my bowl, added a dollop of coconut yogurt, blueberries, tahini, sesame seeds and coconut sprinkles. So nice😋
Happy Wednesday!💚

26/01/2026

Japanese cheesecake may be viral and they all look so good but don’t tell me that a cheesemisù aka cheesecake tiramisù is way better 😉My italian genes made me do it😅
Perfect for breakfast or a snack, these are made with 4 ingredients, rich in healthy fats, plant protein, probiotics, coffee flavours and antioxidants and delicious cookies😋
Find the full recipe in my next post and make yourself some!

23/01/2026

Caramelised bananas plus creamy coconut chia pudding = flavour combination of dreams🤩

Chia seeds may not be native of this part of the world but it’s really easy to find them in most shops these days and they are the easiest hack to up your fibre for the day. (2 tbsp contain 10 gr) Plus, they contain omega 3 fatty acids and a variety of antioxidant compound that can support cardiovascular health, reduction in oxidation and inflammation as well calcium, magnesium, phosphorus, iron, zinc that support bone health.
You can make a big batch of chia pudding and have it as a snack/breakfast with fruit, nut butter, seeds. I often add ground flax and sesame seeds to mine which makes it look way more aesthetic than this one😉
But you can also add chia seeds to smoothies, to porridge, to dressings, homemade breads/baked goods/energy balls/bars and if you don’t like the texture, ground them up.
Do you use chia seeds in your meals? And how?

✨For the smoothie base, blend:
🥛a cup of almond milk
🥬a handful of mixed greens
🥒1/2 cup of steamed and frozen courgettes
🥑1/2 of a small avo
🥄2 heaped tbsp of vanilla plant based protein (use code ALESSANDRA for 20% off any product on website😊)
🥄1 tbsp of soaked flax and h**p seeds
💧water or more milk until creamy

✨To make the coconut chia pudding, mix:
🥛1 cup of coconut milk
🥄1/4 cup of chia seeds
🥄a heaped spoonful of yogurt
🥄1/2 tsp of vanilla extract

Stir together and leave in the fridge overnight or at least for 30 minutes
to thicken up.

✨For the caramelised bananas, simply slice them, add to a pan with a touch of coconut oil and a sprinkle of cinnamon and cook until golden turning them to caramelise on the other side.

I added some on top of my bowl along with almond butter, a spoonful of the chia pudding, hazelnut almond crumble and coconut sprinkles. Delicious😋

Hope you’ll all have a good weekend! Happy Friday!💚

21/01/2026

Berries and nut butter or tahini, perfect combination! But cooked berries, especially in winter, so much nicer and so juicy and sweet.
I used some raspberry compote on my bowl but you can also add them to some toasted bread, yogurt or porridge😋

✨For the smoothie base, blend:
🥛1 heaped cup of almond coconut milk
🥬a handful of baby spinach and lamb’s lettuce
🥑half of a little leftover avo
🥄2 heaped spoonfuls of yogurt
🥄1 tbsp of soaked chia and flax seeds
💧extra water or milk to reach a creamy texture, start with 1/2 cup

✨For the raspberry compote, just place your frozen berries in a pot with a splash of water and a tbsp of lemon juice, let cook on low heat until soft. I don’t add any sweetener as I think the berries taste nice as they are.

I added some on top of my bowl, a drizzle of almond butter and tahini, pumpkin seeds, sesame and h**p seeds. The berries with nut butter and tahini are just so good😍

Do a little something nice for yourself today to brighten up the greyness outside☺️Happy Wednesday!❤️

19/01/2026

If you want an easy way to increase your fibre and protein for the day and make a quick dinner or lunch, these 1 ingredient lentil wraps are for you! You can choose any toppings you want and customise them to your likening☺️The full recipe is in my next post!

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