The Conscientious Cook

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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.

27/01/2026

𝗥𝗘𝗩𝗘𝗥𝗦𝗜𝗡𝗚 𝗧𝗬𝗣𝗘 𝟮 𝗗𝗜𝗔𝗕𝗘𝗧𝗘𝗦 - without more medication

Diagnosed with Type 2 diabetes, Mark didn’t want to simply add more medication. Instead, he wanted to address the root cause.

By making targeted adjustments to an already “healthy” diet and sticking with a clear plan over four months, he has now reversed his diabetes and feels the difference every day.

Read his testimonial, and if you are ready to take charge of your Type 2 diabetes.

Book an appointment through the 𝗹𝗶𝗻𝗸 𝗶𝗻 𝗺𝘆 𝗯𝗶𝗼.

22/01/2026

𝘽𝙀𝙔𝙊𝙉𝘿 𝘾𝘼𝙉𝘾𝙀𝙍: 𝙏𝙃𝙍𝙄𝙑𝙄𝙉𝙂 𝘼𝙂𝘼𝙄𝙉

Bianca trusted her instinct that food would play a powerful role in her recovery journey.

After her breast cancer diagnosis, she wanted clarity, confidence and a simple way to nourish her body without confusion or overwhelm.

Together, we reset her nutrition, rebuilt habits, and created an enjoyable way of eating that supports her energy, mood and long-term health.

Read her full testimonial — and if you are ready to feel more empowered around food and your health, you can book an appointment via the link in my bio.

“I knew instinctively that what and how I am eating would play an important role in maintaining my health whilst living and coping with cancer. And I knew I needed some help, as although most of what I was eating was packaged as healthy, my eating habits were not great. In an ever-changing landscape of diet trends, I was confused and distrusting of the food industry. I’m incredibly fortunate to be working with Culinary Medicine practitioner Nicky Elliott, who has given me a simple and enjoyable program to help reset and educate my approach to eating. Thank you, Nicky, so much for your amazing life-changing everything and your support and great energy”.

17/01/2026

𝗖𝗢𝗟𝗗 & 𝗙𝗟𝗨 𝗦𝗘𝗔𝗦𝗢𝗡 𝗦𝗨𝗣𝗣𝗢𝗥𝗧 ⬇️

A powerful dressing in a jar! Rich in polyphenols, antioxidants and anti-inflammatory compounds. Find the full recipe in my bio.

15/01/2026

𝗟𝗜𝗩𝗜𝗡𝗚 𝗪𝗜𝗧𝗛 𝗧𝗬𝗣𝗘 𝟮 𝗗𝗜𝗔𝗕𝗜𝗘𝗧𝗘𝗦? Read This.

Carol has been living with Type 2 diabetes for 25 years.

She was referred to me by Dr Annelize, founder of — a fantastic women’s health clinic specialising in private health, wellbeing and aesthetics in Chichester — whom I would like to thank 🙏

Through tailored nutrition, practical recipes and ongoing support, Carol has significantly improved her Type 2 diabetes and how she feels day to day.

Read her testimonial and if you are ready to tackle your Type 2 diabetes, book an appointment through the link in my bio.

“I have been working with Nicky for most of this year and I cannot sing her praises enough. She takes the time to get to know you and what your needs are. She took time out to come down on a Sunday (I don’t live near her) having worked out an eating plan tailored to me. The recipes are delicious and my type 2 diabetes has greatly improved. I also value her continued support. All round a lovely lady 😊”

13/01/2026

✨ 𝙎𝘼𝙑𝙀 𝙏𝙃𝙄𝙎: Foods to support your immune system ✨

Your immune system thrives on diversity and your plate is one of its most powerful allies.

I’ve illustrated some everyday immune-supporting heroes:
🫐 Berries
🫘 Pulses
🌿 Ginger & turmeric
🥛 Kefir
🫒 Olive oil
🍵 Green tea
🥬 Leafy greens
🌾 Whole grains
🐟 Seafood & salmon
🥬 Kimchi
🥜 Nuts
❤️ Pomegranate
🥝 Kiwi
These foods naturally provide key nutrients for resilience:
• Vitamin C – kiwi, berries, pomegranate, peppers, broccoli
• Vitamin D – fatty fish, fortified dairy
• Zinc – beans, nuts, seeds, meat
• Protein – eggs, poultry, legumes
• Probiotics – kefir, yogurt, kimchi

Plus garlic, ginger and leafy greens deliver powerful plant compounds that help regulate inflammation and support immune signalling.

A varied, colourful diet = a healthier gut = stronger immunity.

Simple. Consistent. Powerful.

There are many more foods that support immunity, but these are a great place to start.

To learn more about how to nourish your immune system through food, 𝗰𝗹𝗶𝗰𝗸 𝘁𝗵𝗲 𝗹𝗶𝗻𝗸 𝗶𝗻 𝗺𝘆 𝗯𝗶𝗼.

08/01/2026

𝘼𝘾𝙏𝙄𝙑𝙀 𝘼𝙉𝘿 𝙑𝙀𝙂𝘼𝙉? 𝙍𝙚𝙖𝙙 𝙩𝙝𝙞𝙨

Marc, 55, came to me to improve energy, focus and strength for his demanding work as a gardener/planting designer.

Small, targeted changes made a big difference to how he feels day to day.

Read his testimonial and, if you are ready for the same kind of shift, book an appointment through the link.

“I have been vegan for over 5 years, and have a physical job as a gardener/planting designer. Food plays a big part in how I stay physically and mentally strong, but I was making common mistakes with my eating habits. I knew Nicky would be the best person to seek advice from, and discuss my lifestyle, to work out how to maintain my energy levels, focus and strength. She quickly identified where I was going wrong, then adjusted what I was doing well at. Then prepared a report on her findings and a considered collection of recipes to use (my only request was that I could prepare them effortlessly after a long day gardening). Life-changing advice from someone who really understands the benefits of food and eating diverse meals.”.

06/01/2026

SAVE THIS WINTER WARMING SOUP RECIPE ⬇️

This golden bowl of comfort is packed with protein, fibre, and gut-loving goodness

½ tbsp coconut oil or olive oil
2 large chicken breasts, thinly sliced
1 shallot, sliced
2 medium sized white potato peeled and diced into small cubes (about 350g)
1 tbsp grated ginger
3 cups of frozen corn kernels
4 cups of chicken stock
1 tbsp fish sauce
2 tbsp Tamari or light soy sauce
2 large cloves of garlic diced
Pinch of white pepper black is also fine but white is more Chinese
1 tsp salt
To finish off
½ tbsp arrowroot powder or corn flour
1.5-2 handful leafy greens such as kale, baby spinach leaves or cabbage
1 egg
Juice of 1 lime
A handful of fresh coriander leaves

Find full recipe in bio 🙏

05/01/2026

Swipe to meet your culinary medicine coach ➡️➡️➡️

If you’re thinking, “I need this”… you probably do.

Free consultations now available — book through my bio.

03/01/2026

January doesn’t need to be about pressure or perfection.

It can be about coming back to yourself — feeling steady, nourished and clear again.

If you’ve been feeling tired, a bit inflamed, bloated, low in energy or just not quite “you”, this is your gentle invitation.

With culinary medicine we focus on real food, simple routines, and small changes that make a big difference to how you feel every day.

This is not a detox. It is a reset — supportive, intelligent, and kind to your body.

If you are ready to feel your best in 2026, I would love to support you.
Your January reset starts now.

Book your appointment via the link in my bio.

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 ⬇️

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London

Telephone

+447710394252

Website

http://www.theconscientiouscook.co.uk/

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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