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Sophia Millar Nutrition, Narberth (2026)

13/08/2022

🌱Simple green smoothie for the family. Finding easy ways to hydrate and pack in greens and fibre for teens and husband! Serves 3-4 people - x2 kiwis with skin on, 1-2 scoops of protein powder, x2 apples, x2 big handfuls of kale, frozen mango and melon, almond butter, mixed seeds including h**p seeds, sprinkle of oats, filtered water, tiny pinch of local sea salt. I mix up my smoothies and throw things in generally and they mostly turn out ok! Base your smoothie on veg such as leafy greens, cauliflower, even sweet potatoes and carrots can work well but greens are my go-to. Frozen berries and fruit are refreshing and pack in the antioxidants then add healthy fats and good quality protein powder.

18/03/2022

🥕🌱🥬
Why eat seasonal? 🤔
🔸Seasonal food is packed full of nutrients
🔸Tastes better as it's fresh from source
🔸 Better for the environment (if bought locally compared to air freighted)
🔸Cheaper! As in abundant supply.
❓How can I eat seasonally?
👉If you sign up to a local veg box scheme, you will be supporting your local growers. There are loads out there, so see if there's one in your locality. If not all offer veg boxes + more.
👉Most veg box schemes are organic + pesticide free which is great for health, animals + the planet 🌎
🔸The featured veg box today is from in Lancaster. Single Step's Veg box scheme,handpicked by Co-op members is full of seasonal local fruit + veg + delivered by cargo ebike to local residents. 🚴
In season fruit + veg: 🍏🥕🥬
🔸Cauliflower- a cruciferous vegetable full of fibre + phytonutrients that help gut, immune and hormone health. Try making cauliflower pizza for an excellent gluten free option 🍕
🔸Butternut squash 🎃 high in vitamins A, B6, and C, folate, magnesium, fibre + riboflavin.
🔸Carrots 🥕Full of beta-carotene which converts to vitamin A
🔸Kale 🥗 A serious super food! Packed with vitamins A, K, B6 and C, calcium, potassium, copper and manganese!
🔸Rhubarb + apples 🍎🍏 both full of antioxidants. Try stewing and serve with yogurt to make a compote! Leave skin on for extra fibre!
🔸Swede- it’s super added to soups, roasted or grated over salads.
🔸Spinach, contains beta carotene, iron, magnesium and vitamin K. Also contains nitrates.
Don’t forget to get the most diverse range of nutrients and aim for a rainbow of colours on your plate! 🌈 If you can aim for 30 different plants across a week with a range of colours you’ll get the best benefits for your health.
Do you use a veg box scheme or even better grow your own?

11/03/2022

Let’s talk about fatigue and energy crashes…
How do you boost your energy and stabilise mood throughout the day?
Check out my next post to find simple food swaps that support energy balance and prevent spikes and crashes with blood sugar that could be contributing to metabolic issues.

23/02/2022

🥣Family-friendly, gut loving recipe

Plant based one-pot chilli🍃

Delicious, full of fibre, simple and easy one-pot meal. Serve with mixed steamed greens, brown basmati rice, quinoa or green salad. I love whipping up a quick tahini and lemon dressing or homemade hummus to go with this dish for extra fibre, healthy fat and protein.
🕐Great quick, nutritious meal for feeding a family or for an easy supper. Need a low FODMAP version - omit the garlic and onions and use tinned green lentils not dried.
Recipe - serves 3-4
Onion x1 chopped
Garlic cloves x 2 minced
Celery stick x 1 chopped finely
Tinned tomatoes x 1 or 6-8 fresh large tomatoes and a splash of water
Tinned mixed beans x 1
Sweet potato cubed x1 large or x 2-3 small (squash works well too)
Green lentils - 250g cooked weight (can use x 1 tin of green lentils)
Vegetable low salt stock or homemade stock
Smoked paprika x 1tsp
Tamari sauce x 1-2 tsp
Balsamic vinegar x1-2 tsp (can add lemon juice instead for acidity)
Drizzle of black strap molasses (about 1-2 tsp)
Lime
Coriander - 1-2tbsp
Salt and pepper
Optional heat - add chilli flakes, sriracha or tabasco at the end of cooking if you want it spicier. Those who don’t like spice can have it without chilli such as when serving young children or those who prefer a milder dish.
Method
Saute onions for 5 mins, add celery and cook for further few mins. Roast sweet potato cubes in oven for 15-20 mins until cooked through at 180 degrees. Add other ingredients to onions and celery and cook for 10 mins. Add sweet potato to main dish and stir through. Sprinkle with coriander and a squeeze of lime plus sprinkle of chilli flakes if you want a bit of a kick! Serve with rice or steamed greens. You can also have a side of houmous and salsa with flat breads. This is a great option for older children who enjoy making a wrap with chilli, hummus and salad.

17/02/2022

A dear friend sent me this 🙏💕 I’m excited to delve into this book and learn more. How we breathe hugely impacts our health. Are you a nose breather or mouth breather? Nose breathing can calm the mind (switching to parasympathetic state), reduce stress, reduce sinusitis, help stop snoring, support sleep, improve bad breath, concentration, growth in children plus even improve longevity!

07/02/2022

Simple, easy, gluten free lunch or quick meal on the go… get your plant points & make lunch hassle free.

…the wonders of sweet potato 🥔 🌟

🌟 5 benefits of sweet potato 🥔

1️⃣ Great for healthy hair + skin. 💇‍♀️ Full of antioxidants, vitamin A, C + E which help repair skin and damage from UV light. Helps slow down the cell ageing process of skin and promotes good hair health. *Keep the skin on for extra goodness!
2️⃣ Good for eyesight 👀 as full of beta carotenes + pro-vitamin A which help fight off infection. 🙅🙅‍♀️
3️⃣ Reduces stress levels🧘‍♀️
Packed full of magnesium, an essential mineral supporting normal body functioning. Deficient magnesium can result in high stress and anxiety levels.
4️⃣ Reducing inflammation 🔥 Anthocyanins and choline in sweet potatoes decrease the body's production of chronic inflammation. Purple sweet potatoes are very high in choline. 💜
5️⃣ 💩 Improves digestion.
The high fibre content helps ease constipation + promotes a healthy digestive tract.

🌟Extra fun fact...sweet potatoes are not actually potatoes they are a root vegetable!

➡️Try this easy sweet potato recipe to kick-start your day 🥔

Sweet potato toast!
🥄 Ingredients:
Sweet Potato (small, ends trimmed, sliced lengthwise, peel on!)
+ Your choice of toppings
Method: Slice the sweet potato (ends trimmed, sliced lengthwise)
➡️Toast 3-4 times on a high heat. If grilling, heat 3-6 minutes either side on a baking sheet, until golden brown.
➡️Add your favourite toppings: sauerkraut, cashew cheese or avocado. 🥑

👧👦Fun for children to help make and add their favourite toppings!

25/01/2022

How much fibre do you need to be healthy? 🍚

Do we consume the right sorts and quantity of fibre and how can it help your health? 🍏

Key benefits of fibre to balance mood, energy, hormones, digestion and cardiovascular health.. 🌱

Aiming for around 30g a day is best for health. Remember it’s important to build up slowly to reduce unwanted effects and help with tolerance whilst your gut adapts. Soaking, sprouting and fermenting beans and pulses can really help digestion. Plus drinking plenty of water 💦
🙌
**Fibre boosting food resource see next post**

20/01/2022

💪Calcium is essential in building and maintaining strong bones + it has many other benefits for the ♥️, nerves, muscles + recent studies suggest it can potentially prevent disease. Calcium can be obtained from a variety of foods but there may be some queries when starting a vegan diet on where to obtain the best sources of calcium. ℹ️ Find out more on calcium rich foods here 👇

🍌 It is commonly thought that you can get the best source of calcium from cow’s milk, but there are many vegan wholefoods containing good amounts of calcium including 👇

💚 Eat your greens. Trusty kale, watercress, cooked spinach, okra.Dried figs, almonds + tahini. 🍌Bananas + fortified foods such as linseed bread fortified with + calcium. Calcium- set tofu + calcium-fortified milk + yogurt alternatives.

☕ 400ml of calcium- fortified plant milk provides almost roughly ⅔’s of an adult’s recommended daily intake of calcium, so that soya latte can count towards your daily calcium intake! :) Make sure to try for oil free plant milks which is less inflammatory.

➕ To fortify or not to fortify ❓ Fortifying can be a convenient way to get added nutrients in the diet especially when switching to a vegan diet initially. Fortifying uses added vitamins in foods whereas eating wholefoods with higher calcium + potentially taking a calcium supplement encourages better absorption & provides a more adequate dosage for your body as whole foods have many other benefits such as increased fibre, magnesium, vitamins too!
✅Always check with your doctor or registered nutritionist to see if supplements are right for you.
Continued in comments…

17/01/2022

Morning snack packed full of vegan protein and calcium…
Tahini + chocolate cookies. Recipe to follow

03/11/2021

Part two…effects of stress. It’s widely known the negative impact of stress, particularly when we’re overwhelmed, exhausted, working long hours and juggling too many things and ignoring our self care. Notice how stress affects you. These symptoms are only a snap shot of how stress can cause havoc with our gut and immune health. Working with a practitioner to support your gut health, immunity and wellbeing can be transformative to your resilience and ability to fight disease and negative impact of stress.

Sophia Millar Nutrition

13/08/2022

18/03/2022

11/03/2022

23/02/2022

17/02/2022

07/02/2022

25/01/2022

20/01/2022

17/01/2022

03/11/2021

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