Nurture & Joy Wellness

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✨ 𝗡𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻𝗶𝘀𝘁 & 𝗣𝗶𝗹𝗮𝘁𝗲𝘀 𝗜𝗻𝘀𝘁𝗿𝘂𝗰𝘁𝗼𝗿
🌿 Wellness through nutrition, nourishment & mindful movement
🥗 𝘑𝘰𝘺𝘧𝘶𝘭, 𝘥𝘦𝘭𝘪𝘤𝘪𝘰𝘶𝘴, 𝘴𝘪𝘮𝘱𝘭𝘦 𝘳𝘦𝘤𝘪𝘱𝘦𝘴
🧘🏼‍♀️ 𝙋𝙞𝙡𝙖𝙩𝙚𝙨 𝙘𝙡𝙖𝙨𝙨𝙚𝙨 (1:1, group, beginner)

13/02/2026

We’ve been chatting a lot about the importance of fibre and high-fibre breakfast options, and I know some of you are looking for meals that are high in fibre and still feel light and nourishing - this vegan plants-a-plenty meal is a great breakfast, snack or lunch option 🥑

* 2 × rye crispbreads = 6 g fibre
* 1 avocado = 10 g fibre
* 1 cup chickpeas = 12 g fibre
* Cherry tomatoes = 1 g fibre
* Seeds on top = 2–3 g fibre

That’s around 30g of fibre in one simple meal, which is amazing for digestion, steady energy and fullness. Adequate fibre intake is associated with lower risk of conditions like Type 2 diabetes, Colorectal cancer, and Cardiovascular disease.

Plus the healthy fats from avocado and seeds support heart health and help your body absorb nutrients!

Save this for a nourishing breakfast inspiration

11/02/2026

These homemade dark chocolate hearts are back in my kitchen this week 🤎 Simple ingredients, rich chocolate, and the perfect little sweet treat. Sharing the recipe again because it’s too good not to make every year.

Benefits of dark chocolate:

Rich in antioxidants - helps fight oxidative stress in the body
Supports heart health - may improve blood flow and lower blood pressure
Can boost mood - stimulates feel-good chemicals like serotonin and endorphins
May improve focus & brain function - contains small amounts of caffeine + flavonoids
Source of essential minerals - magnesium, iron, copper, and manganese
Can help reduce cravings - satisfying and naturally portion-controlled
Supports gut health - feeds beneficial gut bacteria�

09/02/2026

As promised… more quick dinner options

This creamy tomato chicken & spinach bowl is such a fantastic busy-night meal - dairy-free, family friendly and ready in about 30 minutes.

Nutritionally, it’s a really wholesome plate. The high-quality protein supports satiety and muscle repair, fibre helps digestion, and healthy fats stabilise energy levels. The tomatoes and spinach are rich in antioxidants - compounds that help protect your cells from everyday stress and inflammation, supporting long-term health and immune function.

Approx nutrition per serving (serves 2):
440 kcal | 33g protein | 32g carbs | 14g fat | 4g fibre

Ingredients:
300g diced chicken breast
1 leek, sliced
1 cup seasonal tomatoes
3 garlic cloves
Italian seasoning
1 tbsp red pesto
1 tbsp sun-dried tomato paste
½ cup coconut collab double cream
1 chicken stock cube
handful of spinach
brown rice to serve

Method:
Cook chicken with leek & tomatoes → add garlic + seasoning → stir in pesto, tomato paste, coconut cream & crumble in stock → add a splash of water → simmer → add spinach → serve over rice or pasta.

Simple, comforting and perfect for nights when you want something nourishing without spending ages in the kitchen.

Saving this one for the regular rotation 🤍

06/02/2026

When your days are full and your brain never fully switches off, your body can stay stuck in a low-grade stress state. Over time this shows up as tight shoulders, shallow breathing, jaw tension and that constant feeling of being “on” (as well as many other symptoms!).

These gentle resets below pair breath and supportive movement which tell your nervous system it’s safe to soften:

〰️ Breathe in for 4, out for 6
Longer exhales activate the parasympathetic nervous system and help reduce stress signals.

〰️ Lie on your back and hug your knees to your chest, one by one in a soft flow.
Flexion softens the spine and encourages slower breathing, signalling safety to the body.

〰️ Rest in child’s pose for 3 slow breaths
This supportive stretch signals a “reset” to your body, which calms the nervous system and relieves stress.

Small pauses like this, repeated often, can be more powerful than waiting for the perfect long break.

Save this for later 🤍

05/02/2026

Most women are never taught that their digestion works differently.

Women’s digestion isn’t just a smaller version of men’s - it’s hormonally and neurologically different. That’s why stress, your menstrual cycle and nervous system regulation play such a big role in gut symptoms.

Supporting digestion isn’t only about food. It’s about calming the nervous system too.

Save this for later and share with a friend who needs it 🤍

03/02/2026

Bold Bean Co Beef Meatballs with ’Nduja Butter Beans & Pine Nuts 🧡

This is exactly the kind of dinner I love recommending - hearty, warming, full of flavour, and genuinely satisfying. PERFECT for this time of year!

Protein-rich meatballs, fibre-packed butter beans, healthy fats, and enough comfort to actually feel nourished after a long day. Meals like this are what help people eat consistently, feel more balanced, and stop overthinking food.

This recipe is by Mindful Chef, using Bold Bean Co butter beans ✨ If you’d like a discount code or recipe link, just DM me.

Save this for a cosy midweek dinner. 🧡 Share this with someone you’d cook this for. 🥘

28/01/2026

HOT SQUASH SALAD 🧡🥬
�Comfort food but make it nourishing. I don’t know about you but this January has been kicking my butt, this is exactly the type of wholesome, comfort food I’m needing right now. Healthy but hearty!
�Warm, crunchy, sweet, savoury - this one hits every note.

Nutritional benefits
• Balanced carbohydrates from couscous and squash for steady energy
• Plant protein from chickpeas, nuts and seeds to support fullness
• High fibre from vegetables, whole grains and legumes for gut health
• Healthy fats from tahini, walnuts and pumpkin seeds for hormone & brain health
• Antioxidants from kale, spinach, pomegranate and apple to support overall health

Ingredients (serves 2)
Approx nutrition per serving
Calories: 650 kcal | Protein: 22 g | Carbohydrates: 75 g | Fibre: 17 g | Fat: 28 g

• 1 cup giant couscous (dry)�• Spinach & kale (large handfuls)�• 1 butternut squash, cubed�• 2 red onions�• ½ jar chickpeas�• Pomegranate, apple�• Walnuts & pumpkin seeds

Tahini maple dressing
1/4 cup tahini (heaped)
3 tbsp maple syrup
2 tbsp apple cider vinegar
3 cloves garlic

Method
Cook couscous (add spinach at the end).�Roast squash, onion & chickpeas at 200°C for 30–40 mins.�Crisp kale for 5 mins.�Whisk dressing.�Assemble & drizzle.

Save this for later 🧡�Share with someone who loves a warm, nourishing meal

12/12/2025

20 minute high-protein spinach gnocchi 💚

A simple, balanced dinner you can make in under 20 minutes - high in protein, fiber and leafy greens, and so comforting for winter evenings 🤍
Spinach gnocchi, lean bacon, peas, fresh spinach and parmesan… such an easy way to support blood-sugar balance, iron intake and muscle recovery.

Why this works well nutritionally…�• spinach gnocchi → quick-release carbs paired with fiber�• lean bacon → protein + flavour without excess fat�• peas → plant protein + b-vitamins for energy�• spinach → iron + antioxidants�• parmesan → calcium + extra protein

recipe:
2 servings ~ 460 kcal
28g protein | 49g carbs | 5.5g fibre | 16g fat | 6g saturated fat
Iron 3–4mg | Vitamin C 15mg | Calcium 180mg | Folate & B-vitamins: moderate
�• 350g spinach gnocchi (Sunny & Luna!) �• 1 pack lean bacon lardons (Oak park) �• ½ cup peas�• 1 handful fresh spinach�• 2 tbsp parmesan
�cook bacon until crisp • add gnocchi + peas • wilt spinach • finish with parmesan.

save this for a cosy, balanced weeknight dinner ✨

09/12/2025

If you feel more bloated when you’re stressed, you’re not imagining it. Chronic stress shifts your body into “fight or flight,” which slows digestion and reduces nutrient absorption.

That’s why stress can feel like: • bloating • heavy digestion • discomfort • fatigue after eating

Your gut literally can’t digest properly when your nervous system is overwhelmed.

Try this… • slow down at meals • take a few breaths before eating • chew more • avoid rushing food

Save this if it just clicked 🤍
 Share with someone who needs this today ✨
 follow for gentle nutrition + wellbeing

Address

Pencombe

Website

http://www.nurtureandjoy.com/

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