Amber Silverman - Nutrition For Health

24/02/2026

If you want to eat more pulses why not try making this cake that is good enough to eat for breakfast.

Why are pulses so good for us?
✨Pulses in general are also a great protein source, high in fibre and low in saturated fat.
✨They are a great way to include vegetable sources of protein as part of a balanced diet.
✨Chickpeas in particular have phytoestrogen qualities, a nutritional food that supports hormone balancing especially during peri-menopause. ⠀

Recipe:
1 can or jar of chickpeas
75g nut butter
1 tsp vanilla essence
40g flour (buckwheat or other of your choice)
2 tsp baking powder
2 eggs
Chocolate chips from your favourite bar….

*Using a hand blender, blend together the chickpeas, nut butter, I used a mix of almond and peanut butter, chopped dates, flour of your choice, I used buckwheat which is gluten free, baking powder, and a couple of eggs.

*Scrape the sticky mix onto baking paper and if you so fancy cover with some chopped dark chocolate for an extra serotinin hit!

*Bake for 15 mins at 180C

*Delicious eaten warm with a drizzle of tahini.

*Perfect for breakfast or a mid afternoon snack.

💥Save.
💥Make.
💥Enjoy.

If you need support for digestive or hormonal health get in touch for a free discovery call.

22/02/2026

Sunday Lunch

Shepherds pie made with minced lamb from , Greek oregano from and a ton of amazing veg….

Adding beans to the shepherds pie and eating abundant vegetables of all different colours gives balance to a meat based dish.

Buying high quality grass fed meat occasionally and cook with love and intention.

Braised leeks cooked with lemon zest, loads of sliced garlic, a dash of white wine and a little vegetable stock.

Sharp red cabbage cooked with onions, apple, apple cider vinegar and a touch of sugar

Steamed kale and purple sprouting broccoli

Shepherds pie: fried off onion, celery and grated carrot, with garlic, rosemary, oregano. Browned the mince then added cornflour. Added lamb stock and tomato puree. Finished with flagelot beans. Cooked for a couple of hours. Mash with skin. Baked for an hour.

For optimal health, ensure your plate has balance, colour, fibre, good quality protein and some essential fat.

Simple. Delicious. Nutritious.

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Get in touch to learn more about how to nourish yourself to be in the best mental and physical health you can be whatever you age or symptoms.

19/02/2026

As a Nutritional Therapist what I put in my body is of the upmost importance but also of course what I put ON my skin.
Using products that are free of harmful toxins and chemicals is so vital for our health, so Tropic is a super interesting company and I’d really encourage you to take a look if you have never heard of them.

Vegan, organic, cruelty free, sustainable, give back to the environment, do a ton of invaluable charitable work…. All the products are made freshly in the UK, and honestly with the most beautiful ingredients.

I have put a link in my bio to the ingredients which if you’re anything like me, you will just be amazed by. Definitely take a look and have a browse around at what they do and stand for, and if you have any questions at all let me know.

It’s not often you come across a company you completely trust 100%, but I have actually fallen for Tropic and very excited about it and so happy to share with you.

19/02/2026

Crispy sardines are getting a lot of traction.

Think this recipe is doing the rounds - I’ve definitely had lots of interest in the reel I made last week. A question that came up a few times was can I cook these in the oven and if so how and on what temperature?

Bought myself a couple of tins of sardines on the way back from the gym this morning and thought I’d give it a go.

Exactly the same technique, smashing the sardines onto baking paper and popped into a hot oven for 15 mins at 240C, which is pretty hot!

Gave them a few minutes to cool down before crunching them up onto my delicious dark green leafy salad, and drizzled with a spicy hot sauce using the oil from the tin, my fermented papaya sauce (you can use any hot sauce you love) and I added in a little yoghurt and tahini to stretch it out and make a little creamier.

The texture of crispy sardines on the salad was immense!

So lots of potential for these little oily fish - and if you haven’t seen the reel on how to make, it is just one post back so pop over and take a look.

And just reminding you that consuming omega 3 fats every day is absolutely excellent and vital for your joints, brain, energy, mental health, mucus membranes and pretty much your whole damn body!! So don’t miss out on this simple delicious nutritious way to use this lovely, sustainable, fish.

Get in touch for a FREE discovery call with me if you need more support than just this little instagram post provides.

I will hold your hand and guide you to learn more about how to use food to nourish yourself and be in optimal heath.

✨Save
✨Make
✨Enjoy

10/02/2026

Absolute gem of a recipe from that I wanted to try….

I truly love sardines but if you are on the fence or a big no no then this recipe could be for you, or try with your kids who almost always love crispy stuff!

Sardines are a fabulous food - high in omega 3 fats, small enough to be sustainable and low in toxicity. I encourage all my clients to try and include some oily fish especially sardines in season.

The health benefits, both physical and mental, are immense.

Smash the sardines onto parchment paper and place in the arifryer for 10 mins (or a few more if you want extra extra crisp)

Use the oil from the can with a squeeze of lemon. I added my homemade hot fermented papaya sauce (see previous reel) or you can use any hot sauce of your choice.

Great snack or use in a seaweed wrap with sushi rice or on toast…

Simple, Delicious, Nutritious

28/01/2026

I make sauerkraut all the time and it’s honestly much easier than it sounds

Slice up a cabbage, weigh it, then add 10g salt for every 500g cabbage.

Massage it for a few minutes until it goes soft and juicy. Definitely use gloves if you are making with red cabbage!! 🤣

I usually throw in a pinch of caraway seeds and a few crushed juniper berries for flavour, then pack it tightly into a sterilised jar.

Press it right down so the liquid covers everything.

If there’s not quite enough liquid, just top it up with salty water (20g salt to 1 litre).

Leave it out at room temp, open the lid once a day for the first week, and it’s ready in 1–2 weeks (longer if you like it stronger).

So, Why is fermented so important?

✨Gut health = overall health
Your gut is home to trillions of bacteria that influence digestion, nutrient absorption, and even immune function. Feeding your good bacteria with fermented foods helps:
* Improve digestion and reduce bloating
* Increase absorption of vitamins and minerals
* Balance your microbiome, which affects inflammation

✨Immune support
A healthy gut is a big part of your immune system. Fermented foods:
* Strengthen the gut barrier (less “leaky gut”)
* Help your immune cells learn what’s safe vs harmful
* Can reduce overall inflammation

✨Metabolic and brain benefits
Fermentation produces compounds (short-chain fatty acids, B vitamins, and bioactive molecules) that can:
* Support blood sugar balance
* Influence mood and brain health via the gut–brain axis
* Even help with cravings and energy levels

💥If you need guidance with upgrading your diet to support your health get in touch

12/01/2026

After a Sunday roast I had lots of leftover roasted pumpkin, carrots and parsnips.

Soups are a great way to use leftover veg and this one turned out perfectly. Deeply nourishing with intense flavours and a multitude of lovely textures.

So for this one i fried an onion with garlic, ginger and chilli. Added cumin, ground coriander, garam masala, turmeric, salt and all the roasted veg. Along with a tin of coconut milk, yellow split peas and water.

Simmered for half an hour and then blended.

Topped with toasted flaked almonds, a spoonful of yoghurt, and stir fried cavolo Nero with desiccated coconut.

Transformed leftovers into a simple, delicious, nutritious mid week meal.

So are you feeling inspired yet? Are you making some healthy upgrades in January? Do you need any help? I’m here if you do, just message me for nutritional therapy, inspiration, cookery lessons, kitchen detox, group workshops, charity talks, food and health upgrades.

Empowering you to optimal health.

09/01/2026

Another day another bone broth soup

This time pimped up chicken soup…just fantastic for gut health, immunity, collagen boost…

How to make these super simple, delicious, nutritious soup:

✨Fried leeks, shallot, celery, courgette, garlic for a few mins in olive oil.

✨Added peas, butter beans, spinach, juice of half a lemon and stock.

✨Finished with crumbled feta and toasted sunflower seeds.

Simple. Delicious. Nutritious

In case you missed my post yesterday…
Bone Broth is an incredible stock, rich in many important minerals and a true medicinal food.

Bone broth is rich in collagen, the most abundant protein in our body. Vital for health of skin, bones, muscles, providing structure.

Incredibly nourishing for digestive health. Amino acids such as l-glutamine in the collagen-rich broth help repair gut lining. If you suffer from any digestive issues drinking a cup of bone broth every day is fabulously healing.

If you want to show yourself a lot of love, make a big batch and freeze in portions so that you can use as and when needed!

08/01/2026

Soup for the gut with serious immune boost.

If you batch make chicken soup or bone broth and then freeze it you will love yourself forever!!! Especially when you get a cold and can’t be bothered to cook…. Or especially if your husband gets a cold and you are out all day at networking, and working.

Bone Broth is an incredible stock, rich in many important minerals and a true medicinal food.

Bone broth is rich in collagen, the most abundant protein in our body. Vital for health of skin, bones, muscles, providing structure.

Incredibly nourishing for digestive health. Amino acids such as l-glutamine in the collagen-rich broth help repair gut lining. If you suffer from any digestive issues drinking a cup of bone broth every day is fabulously healing.

If you can’t / don’t make your own there are lots of great brands you can buy now and worth investing in.

So for dinner tonight I defrosted bone broth and mixed in a Tom Yum paste - making a spicy sour Thai style soup.

Added spring onion, courgette, mushrooms, cabbage, beansprouts and prawns.

Finished with kimchi.

A light dinner with intense flavour and nutrient dense .

Simple. Delicious. Nutritious.

07/01/2026

06/01/2026

What I ate today (photos from dinner to breakfast for variety 😅)

Breakfast - Porridge with blueberry and pear compote, nuts and seeds, yoghurt and tahini

Lunch - Soup - leek, celery, mushroom and yellow split pea with seeds

Dinner - poached chicken breast on a salad of shredded red cabbage, micro sprouts, rocket with a coriander tofu dressing…. Message me for recipe.

2 dates and an apple

Simple. Delicious. Nutritious