The Nutrition Pod

The Nutrition Pod Nutritional Therapist, Clinical Weight Loss Practitioner, Sports, Fertility & Child Nutrition

From one tray of roasted vegetables to 3 different meals…Step 1 - roast a whole butternut squash, 2 red peppers and 2 le...
27/10/2025

From one tray of roasted vegetables to 3 different meals…

Step 1 - roast a whole butternut squash, 2 red peppers and 2 leeks in olive oil, garlic, ginger and a little salt and pepper

Step 2 - for dinner, chop the roast veg into cubes, add them to a bed of watercress, spinach and rocket, add chunks of cucumber, tomatoes, olives, sun-dried tomatoes and sprinkle with feta cheese. The contrast between the warm veg and salad makes it feel Autumnal.

Step 3 - prep lunch for tomorrow. All the same ingredients with a sprinkle of raisins and pumpkin seeds. Eat this one cold and drizzle with extra virgin olive oil.

Step - blend the leftover roast veg with vegetable stock, chilli flakes, turmeric and smoked paprika for a warming soup. This will keep in the fridge for a few days or you can freeze it.

29/09/2025
01/09/2025

🌿🍓WHAT'S IN SEASON IN SEPTEMBER? ⁣⁣
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It's & what better way to kick off the month with a look at all of the delicious seasonal produce available here in the UK this month!🍅🥣 Remember, seasonality matters when shopping for locally grown fruit & veg, as out-of-season local products will often need heated greenhouses to grow🔥🌱 ⁣
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🌱 Celery: 3 celery sticks = 1 portion⁣⁣
⭐ Source of potassium ⁣⁣
⭐ High in fibre ⁣⁣
⭐ 95% water⁣⁣
⁣⁣
🍅 Tomatoes: 1 medium Tomato = 1 portion ⁣⁣
⭐ High in fibre ⁣⁣
⭐ Source of vitamin C⁣⁣
⭐ over 90% water ⁣⁣
⁣⁣
🧡 Butternut Squash: 3 heaped tbsp (cooked) = 1 portion⁣⁣
⭐ Source of vitamin E⁣⁣
⭐ High in vitamin A⁣⁣
⭐ Source of vitamin C⁣⁣
⁣⁣
❣️Raspberries: 20 raspberries = 1 portion⁣⁣
⭐ High in vitamin C⁣⁣
⭐ High in fibre ⁣⁣
⭐ Source of Folate ⁣⁣
⁣⁣
🥗 Spinach: 1 cereal bowl = 1 portion⁣⁣
⭐ High in vitamin C⁣⁣
⭐ High in folate ⁣⁣
⭐ High in vitamin K ⁣⁣
⁣⁣
🍓Strawberries: 7 strawberries = 1 portion⁣⁣
⭐ High in fibre ⁣⁣
⭐ High in vitamin C⁣⁣
⭐ High in folate ⁣⁣
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🍆 🥦 Other seasonal fruit & veg include: Blackberries, Damsons, Pears, Plums, Rhubarb, Aubergine, Beetroot, Broccoli, Brussels Sprouts, Carrots, Cauliflower, Celery, Courgettes, Chicory, Chillies, Cucumber, Garlic, Kale, Kohlrabi, Leeks, Lettuce, Mangetout, Marrow, Onions, Parsnips, Peas, Peppers, Potatoes, Pumpkin, Radishes, Rocket, Runner Beans, Samphire, Sorrel, Spring Greens, Spring Onions, Sweetcorn, Swiss Chard, Tomatoes, Turnips, Watercress, Wild Mushrooms⁣⁣
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28/07/2025

If you are aged between 13-17 years, live or go to school in the Medway area and are above a healthy weight, Fit Fix is here to help.

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