The Conscientious Cook

The Conscientious Cook Nutrient Rich Food
Recipe creation and brand collaboration. Plant based + Free From Diary & Gluten I hope you enjoy them!

Research shows that the body isn’t able to process refined sugars, and actually uses up vital vitamins and minerals when trying to do so. Continuous consumption of sugar can cause us to age faster and is associated with a range of health issues. Over the last two decades, our eating habits and awareness of the benefits and health potential of certain food types has changed enormously. We have moved towards foods with a purpose, foods that have positive benefits for the body in addition to giving us energy. I have a sweet tooth and I created The Conscientious Cook in response to my own personal quest for nutrient-rich yet appetising sweet treats. It all began in my kitchen where I started experimenting with alternative ways to sweeten foods. Rice malt syrup, raw honey, date syrup and maple syrup quickly became my star ingredients, giving the sweetness I wanted, while delivering valuable nutrients to the body. I have used natural ingredients to create a range of cakes, snacks and treats - extensively taste-tested on my friends and family - which are both delicious and virtuous. Each guilt-free recipe uses the best ingredients in their most natural state. We avoid all refined ingredients, especially sugar, replacing them with seasonal, organic food, ancient grains, raw and super foods that all have amazing and beneficial effects on the mind and body. My chosen selection, some of which are inspired by classic recipes and some of which are my favourites all have delicious healthy ingredients that are valuable to your body. They have a positive nutritional benefit, not empty-calorie quick fixes that actually deplete your energy resources and can be detrimental to overall health. Perfect for dinner parties, lunch boxes, tea-time snacks and sugar high-free children’s birthdays, most freeze well, many are portable for a nutritious snack on the go and all are scrumptious and good for you.

So delighted to be featured in this month’s Your Healthy Living magazine, sharing my insights on men’s health and how th...
03/11/2025

So delighted to be featured in this month’s Your Healthy Living magazine, sharing my insights on men’s health and how the right foods can support heart health, balance blood sugar, and reduce inflammation.

Small changes really can make a big difference when it comes to long-term wellbeing 💪🌱


🥞 Half Term Breakfast = Sorted! 🍌✨Crisp on the outside, fluffy on the inside, these Banana & Buckwheat Waffles are the e...
27/10/2025

🥞 Half Term Breakfast = Sorted! 🍌✨

Crisp on the outside, fluffy on the inside, these Banana & Buckwheat Waffles are the easiest way to make mornings feel special.

Naturally sweetened with ripe banana and spiced with a hint of cinnamon, they’re packed with slow-releasing energy to keep everyone fuelled for the day ahead.

💛 You’ll need:
1 ripe banana, mashed
½ cup milk
1 egg
2 tbsp coconut oil or butter (melted)
1 tsp vanilla
1 cup buckwheat or whole wheat flour
2 tsp baking powder
1 tsp cinnamon
¼ tsp salt
💫 Mix, pour, and waffle away — then top with berries, nut butter, or a drizzle of maple syrup.
👩‍🍳 Perfect for lazy mornings, school holidays, or when you just want something that feels like a hug on a plate.

🥞 Half Term Breakfast = Sorted! 🍌✨Crisp on the outside, fluffy on the inside, these Banana & Buckwheat Waffles are the e...
27/10/2025

🥞 Half Term Breakfast = Sorted! 🍌✨
Crisp on the outside, fluffy on the inside, these Banana & Buckwheat Waffles are the easiest way to make mornings feel special.

Naturally sweetened with ripe banana and spiced with a hint of cinnamon, they’re packed with slow-releasing energy to keep everyone fuelled for the day ahead.

Healthy Chocolate Fix ⬇️🍫When that sweet craving hits, these Double Chocolate Seeded Bars hit just right 🔥Rich, crunchy,...
24/10/2025

Healthy Chocolate Fix ⬇️🍫

When that sweet craving hits, these Double Chocolate Seeded Bars hit just right 🔥

Rich, crunchy, and naturally nourishing. Packed with almonds, sunflower, pumpkin, sesame & flaxseeds, they deliver healthy fats, protein, and minerals to keep your energy steady and your mood lifted.

Made with 85% dark chocolate and almond butter, they’re indulgent yet wholesome and completely gluten-free, date-free & low FODMAP. ✨

Perfect for an afternoon pick-me-up or weekend treat (that actually does you good!).

💬 Drop “seed bar” in the comments and I’ll send you the recipe! 💚

Ultimate Gloomy Day Stew ⬇️🌧️🔥It might be grey and miserable outside, but this African Peanut Stew is pure comfort in a ...
20/10/2025

Ultimate Gloomy Day Stew ⬇️🌧️🔥

It might be grey and miserable outside, but this African Peanut Stew is pure comfort in a bowl, it’s rich, nutty, and packed with seasonal veg to warm you from the inside out 🥜✨

It’s hearty, nourishing, and brimming with colourful plants to keep your gut (and mood!) happy.

Drop “Stew” in the comments and I’ll send you the full recipe. You’re going to want this one bubbling away on your stove tonight! 🍲💛

Ingredients
🌿Olive oil, cumin seeds, chilli flakes
🌿Leek, garlic, carrots, squash, celeriac, cauliflower, purple sweet potato
🌿Chickpeas, chopped tomatoes, Cavolo Nero
🌿Peanut butter, veg bouillon
🌿Salted peanuts to serve

Method (in brief)
Roast the veg: Toss the chopped squash, carrots, celeriac, cauliflower, and sweet potato with olive oil. Roast at 180°C for 20 mins.

Build the base: In a large pan, sauté leek, garlic, cumin, and chilli until soft. Add tomatoes, chickpeas, and veg stock. Simmer 10 mins.

Combine: Stir in the roasted veg and cook another 10 mins until tender.

Finish: Add shredded Cavolo Nero and cook 3 mins, then swirl in peanut butter until creamy. Season to taste.

Serve: Top with chopped salted peanuts and enjoy with rice, quinoa, or crusty bread.

✨ Simple Seasonal Supper ✨A wholesome, comforting dish to celebrate autumn’s best produce 🍂Ingredients at a glance:🎃 Squ...
13/10/2025

✨ Simple Seasonal Supper ✨
A wholesome, comforting dish to celebrate autumn’s best produce 🍂

Ingredients at a glance:
🎃 Squash & sweet potato
🧅 Red onion & thyme
🌶️ Chilli flakes & cinnamon
🥣 Gnocchi
🧀 Blue cheese
🌰 Maple pecans

🥣 Packed with gut-loving prebiotics, probiotic-rich blue cheese, and carotenoid-filled veggies, this is comfort food with benefits.

💚 Naturally gluten free and perfect with steamed kale or a crisp green salad.

🍁Drop ‘gnocchi’ in comments below and I’ll send you the recipe ⬇️

✨Something for the weekend…✨These Coconut, Cherry & Almond Bliss Balls are pure nourishment in a bite. Rich in protein, ...
10/10/2025

✨Something for the weekend…✨

These Coconut, Cherry & Almond Bliss Balls are pure nourishment in a bite. Rich in protein, healthy fats and antioxidants to keep you energised, balanced and glowing from the inside out 💫

Perfect for a mid-morning snack, post-workout pick-me-up or a wholesome treat with your afternoon tea 🍒🥥🍫

💬 Comment BLISS and I’ll send you the recipe!

21 years of laughter, love & adventure ❤️
09/10/2025

21 years of laughter, love & adventure ❤️

✨ October Recipes ⬇️ ✨October always feels like a month of letting go, releasing what we no longer need and allowing our...
06/10/2025

✨ October Recipes ⬇️ ✨

October always feels like a month of letting go, releasing what we no longer need and allowing ourselves to glow from the inside out.

As we move into this new season, it’s a time to go gently, to restore balance, strengthen our digestion, and nourish our bodies from within.

This is the month for warmth, grounding, and nourishment.

I’ve been finding comfort in slow-cooked curries, ragùs, and soups, small, soothing rituals that help support deep rest, recovery, and radiant skin from within.

Nature’s October palette is full of culinary medicine — plums, pears, English apples, beetroot, kale, squash, clementines, Parton peppers, mushrooms, carrots, red cabbage, celeriac, and Brussels sprouts.

Each brings its own kind of nourishment: antioxidants to protect our cells, fibre to support digestion, and vibrant plant compounds that help us glow through the darker days.

If you’d like to bring this gentle nourishment into your kitchen, drop ‘October’ in the comments and I’ll send you:

🍛 A Mung Bean Curry for grounding warmth and gut health
🍄 A Mushroom & Walnut Ragù to support brain and heart health
🍗 A Chicken, Sweetcorn & Kale Soup to strengthen immunity and soothe the body

Here’s to moving gently through October with balance, ease, and a little inner glow. 🍂✨

PICNIC SLICES - Recipe ⬇️These little squares are dangerously moreish – crunchy, chewy, chocolatey and just sweet enough...
29/09/2025

PICNIC SLICES - Recipe ⬇️

These little squares are dangerously moreish – crunchy, chewy, chocolatey and just sweet enough. A recipe that has been passed down for nearly 80 years, I’ve given it a modern twist by using rice malt syrup instead of sugar and incorporating a rich, dark chocolate base. Honestly, it’s almost impossible to stop at one slice… but why would you? 😉

Perfect for family picnics, lunchboxes, or a mid-afternoon pick-me-up, they’re simple to make and always a crowd-pleaser.

Ingredients
🍫 180g Dark chocolate (I used 85%)
🧈 100g dairy-free butter (I use vegan block)
🍯 200g rice malt syrup (I used )
🥚 2 eggs, beaten (or flax egg + 1 tbsp cornflour for vegan)
🥥 200g desiccated coconut (unsweetened)
🍒 100g sour cherries or raisins

Method
1️⃣ Line a 9” square tin with greaseproof paper.
2️⃣ Melt chocolate, pour into tin & set in fridge (30 mins).
3️⃣ Preheat oven to 160°C.
4️⃣ Cream butter & syrup until light and fluffy.
5️⃣ Whisk in eggs (or flax egg), then stir in coconut + dried fruit.
6️⃣ Spread mixture on top of set chocolate.
7️⃣ Bake for 25 mins or until golden.
8️⃣ Cool, slice, and try not to eat them all at once!

🥥✨ These are such a nostalgic treat – simple, delicious, and perfect for sharing.

👉 Drop “Coconut” in the comments & I’ll DM you the recipe!

👯‍♀️ Tag a friend you’d love to share a slice with.

Healthy Cracker recipe ⬇️Crisp, golden & seriously moreish 🌾 These Healthy Seeded Crackers are made with buckwheat flour...
22/09/2025

Healthy Cracker recipe ⬇️

Crisp, golden & seriously moreish 🌾 These Healthy Seeded Crackers are made with buckwheat flour (yep, gluten-free 🙌) and loaded with pumpkin, flax, sunflower & poppy seeds.

Think fibre, plant protein & healthy fats all in one bite!

Perfect for snacking, dipping, or topping with your favourites. ✨

250 g buckwheat flour
25 g pumpkin seeds
25 g flaxseed
25 g sunflower seeds
5 g poppy seeds
10 g nutritional yeast
50 g olive oil
5 g fine sea salt
100 g water

1️⃣Pre-heat oven to 165c; line two baking trays with parchment paper and set aside
2️⃣Add the seeds to a blender and blitz until smooth
3️⃣Combine the seeds with the flour, nutritional yeast, and sea salt
4️⃣Add the wet ingredients to the mixing bowl; combine well 5️⃣Knead for 2 minutes then tip out onto lightly floured work surface
6️⃣Roll out the dough very thinly (approx. 2mm)
7️⃣Cut into squares or use a cookie cutter and place on a lined baking tray
8️⃣Bake 20-25 minutes; cool and store in an air-tight container

💌 Save this post for later, tag me when you try them, and if you’d like the recipe straight to your inbox, drop CRACKER in the comments!

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Nicky x

P.S. Visit our website to view our range and place your order. You can contact me via email: nicky@theconscientiouscook.co.uk or for more urgent matters call me on: 07710 394 252