Lily Soutter Nutrition

Lily Soutter Nutrition NUTRITIONIST BSc, MSc
�Eat•Energise•Elevate
�Fuelling your body for Lily Soutter BSc (Hons)

Registered Nutrition Practitioner based in Chelsea, London.

One-to-one nutrition consultations | corporate wellness events | health writer | TV

For further information please contact: lily@lilysoutternutrition.com

21/12/2025

PROTEIN GINGERBREAD MEN🎄

𝟱 𝗜𝗻𝗴𝗿𝗲𝗱𝗶𝗲𝗻𝘁𝘀 | 𝟱 𝗠𝗶𝗻 𝗣𝗿𝗲𝗽 | 𝟭𝟬-𝟭𝟮 𝗠𝗶𝗻 𝗖𝗼𝗼𝗸 | 𝗩𝗲𝗴𝗮𝗻 | 𝗩𝗲𝗴𝗲𝘁𝗮𝗿𝗶𝗮𝗻 | 𝗚𝗹𝘂𝘁𝗲𝗻 𝗙𝗿𝗲𝗲 | 𝗗𝗮𝗶𝗿𝘆 𝗙𝗿𝗲𝗲

𝗜𝗻𝗴𝗿𝗲𝗱𝗶𝗲𝗻𝘁𝘀
220g ground almonds
2.5 tbsp of ginger powder
1 tsp ground mixed spice
1 tsp baking soda
100g honey or maple syrup

Optional - black sesame seeds for the eyes

𝗠𝗲𝘁𝗵𝗼𝗱
1. Preheat the oven to 180 degrees celsius (fan). Place the ingredients into a mixing bowl. Mix well and using your hands, bind together until the ingredients form a dough. Add more honey if needed to ensure the dough binds. Place the dough in the freezer for 5 minutes to firm up.

2. Roll the dough between two sheets of baking paper until 2mm thick. Cut the dough into gingerbread men shapes using a cookie cutter and place on a baking tray lined with baking paper.

3. Place the gingerbread men into the oven for 10-12 minutes. If decorating with eyes, add these immediately after the gingerbread are removed from the oven whilst they are still slightly soft.

🎄🍪

HONEY AND SESAME HALLOUMI WITH NECTARINE AND QUINOA TABBOULEH for successful living. This veggie lunchbox is vegetaria...
17/11/2025

HONEY AND SESAME HALLOUMI WITH NECTARINE AND QUINOA TABBOULEH

for successful living. This veggie lunchbox is vegetarian, high protein and gluten free. It’s absolutely delicious so I hope you enjoy this recipe as much as I do!

Serves 2

𝐈𝐍𝐆𝐑𝐄𝐃𝐈𝐄𝐍𝐓𝐒
* 100g quinoa, rinsed and drained
* 1 nectarine, stone removed and cut into chunks
* 100g cherry tomatoes, halved
* Handful of mint, finely chopped
* 50g mixed seeds, such as pumpkin and sunflower
* Pickled red onions to serve (optional)

𝑭𝒐𝒓 𝒕𝒉𝒆 𝒉𝒂𝒍𝒍𝒐𝒖𝒎𝒊
* 150g halloumi, sliced
* 2 tbsp honey
* 2 tbsp sesame seeds

𝑭𝒐𝒓 𝒕𝒉𝒆 𝒅𝒓𝒆𝒔𝒔𝒊𝒏𝒈
* 2 tbsp olive oil
* 1 tbsp lemon juice (roughly ½ a lemon)
* 1 tsp honey

𝐌𝐄𝐓𝐇𝐎𝐃
1️⃣ Cook the quinoa as per the packet instruction. Once cooked, rinse with cold water, then drain thoroughly and set aside.

2️⃣ Place the halloumi slices on a chopping board, then drizzle with 1 tbsp of the honey. Sprinkle with 1 tbsp of the sesame seeds. Flip the halloumi over and repeat the process with the remaining honey and sesame seeds.

3️⃣ Heat a dry frying pan over a medium heat and add the halloumi. Cook for 4-5 minutes, or until the liquid has been released and the halloumi is starting to brown in places. Flip and cook for a further 4-5 minutes until evenly browned. Remove from the pan and set aside to cool.

4️⃣ Add the quinoa, nectarine, tomatoes, mint and seeds to a mixing bowl and toss to combine.

5️⃣To make the dressing, put the olive oil, lemon juice, honey and a big pinch of salt and pepper in a small bowl and whisk to combine. If serving immediately, add to the mixing bowl and toss to coat. If adding to your lunchbox, place in a small jar to pour on later.

6️⃣ Serve with the halloumi and a forkful of pickled red onions.

11/11/2025

Diet alone typically provides only one-third of our daily vitamin D needs. Sources like oily fish, egg yolks, fortified foods, and UV-exposed mushrooms contribute, but relying solely on these isn’t advisable due to the high intake that would be required to reach our daily target. In regions with limited sunlight in winter, supplementing with vitamin D is should be considered.

Did you know that the bright orange hue of pumpkin is due to a special phytochemical called beta-carotene? Beta-carotene...
31/10/2025

Did you know that the bright orange hue of pumpkin is due to a special phytochemical called beta-carotene? Beta-carotene converts to vitamin A in the body and plays a role in supporting immunity, vision and even skin health.

Top tips - to boost the absorption of beta-carotene, enjoy your pumpkin with some healthy fats such as olive oil!

#ʜᴀʟʟᴏᴡᴇᴇɴ2025 🎃

29/10/2025

My ultimate nutritionist approved kitchen hack!

26/10/2025

GUT-FRIENDLY FLAPJACKS

These baby and toddler-friendly flapjacks are a delicious snack to keep energy high throughout the day. They are good for the gut using fibre-rich oats, flaxseeds and h**pseeds. They are low in saturated fat and the banana provides a delicious hit of natural sweetness.

3 medium/large very ripe bananas
200g whole rolled ‘jumbo’ oats
2 tbsp 100% peanut or almond butter
1 tsp cinnamon
30g h**p seeds
20g milled flaxseeds

1. Pre-heat oven to 170 degrees Celsius (fan). Mash the bananas well. In a bowl mix the bananas with the peanut butter.

2. Add the oats, flax, h**p seeds and cinnamon to the bowl and mix well. 

3. Place the mixture into a baking tray lined with greased baking paper and cook in the oven for 30 minutes. Cool on cooling rack, then slice into squares. 


My top Isle of Wight holiday recommendations as a nutritionist and mum with a toddler  🌊☀️We went late Sept, which was p...
22/10/2025

My top Isle of Wight holiday recommendations as a nutritionist and mum with a toddler  🌊☀️We went late Sept, which was perfect, warm enough for the beach, but peaceful too:

* Bembridge – coffee at Lagom, The Farm Shop, bakery treats at Hot Box & exploring Bembridge Beach rock pools. The Point has a beach sauna & cold plunge pool, plus food vans & live music!

* The Beach Hut on Forelands Beach – fresh seafood with amazing views & sandy beach which was perfect for Digby to play!

* The Garlic Farm – family-friendly cafe, garlic tours, farm animals & play area.

* Model Village Godshill – hand-crafted mini village & toy trains which Digby loved

* Smoking Lobster Ventnor – delicious Sunday roast & seafood by the beach.

* Fins Beach Cafe, Sandown – relaxed brunch spot, healthy options & sea views

With the cold and flu season upon us, vitamin C rich foods can help to support our immune function. But it’s not just or...
16/10/2025

With the cold and flu season upon us, vitamin C rich foods can help to support our immune function. But it’s not just oranges which are a rich source of this immunity nutrient…

14/10/2025

Did you know that just 4% of UK adults hit the recommended 30g of fibre per day? Fibre isn’t just great for gut health - it may also help to lower the risk of heart disease, type 2 diabetes, and bowel cancer.

Boost your fibre intake by loading up on plant-based goodness:

🌾 Wholegrains - oats, brown rice, wholemeal bread, wholemeal spaghetti
🥫 Beans, lentils & chickpeas
🥜 Nuts & seeds
🍎 Fruit
🥦 Vegetables
🌱 Soy foods - tofu, tempeh, natto

Start small, add more plants, and your gut (and body!) will thank you!

12/10/2025

GUT LOVING RASPBERRY CHIA JAM

I love this 3 ingredient, high-fibre raspberry jam. The chia seeds provide a fibre boost and plant-based omega-3 fats. I often use frozen raspberries to ensure I always have a raspberry supply at home, freezing also retains their goodness. This lower-sugar jam certainly doesn’t compromise on flavour.

𝟭𝟬 𝗠𝗶𝗻 | 𝗩𝗲𝗴𝗮𝗻 | 𝗩𝗲𝗴𝗲𝘁𝗮𝗿𝗶𝗮𝗻 | 𝗚𝗹𝘂𝘁𝗲𝗻 𝗙𝗿𝗲𝗲 | 𝗗𝗮𝗶𝗿𝘆 𝗙𝗿𝗲𝗲 | 𝗛𝗶𝗴𝗵 𝗙𝗶𝗯𝗿𝗲

𝗜𝗻𝗴𝗿𝗲𝗱𝗶𝗲𝗻𝘁𝘀
500g frozen raspberries
2.5 tbsp chia seeds (25g)
3-4 tbsp honey

𝗠𝗲𝘁𝗵𝗼𝗱
1. Place ingredients in a saucepan. Gently heat, using a fork or the back of a spoon mush whilst heating. Simmer and stir for 10 minutes.

𝗖𝗵𝗲𝗳𝘀 𝗧𝗶𝗽𝘀: I love adding this jam to peanut butter on toast or as a porridge topping!

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