Camacho's kitchen

Camacho's kitchen I am a registered nutritionist.

I focused on 1-1 consultations, helping women over 40 years old to lose weight, eat healthily for longevity and well being at the stages of perimenopause and menopause

29/10/2025

Menopause is a time to nourish smarter — olive oil, herbs, and fibre-rich grains
help support hormonal balance, brain health, and long-lasting energy. These
homemade croutons are a great way to reduce food waste and add fibre and
crunch to soups or salads. Using olive oil and herbs instead of butter gives a
heart-friendly twist and boosts flavour.
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Air Fryer Croutons with Herbs & Garlic
Servings: 4 portions
Prep time: 5 minutes
Cook time: 14 minutes
47g per portion
Ingredients
• 6 slices of end bread (any wholegrain or sourdough works well)
• 3 tbsp olive oil
• A pinch of salt
• A pinch of black pepper
• ½ tsp dried oregano
• ½ tsp dried basil
• ½ tsp dried garlic or 1 fresh garlic clove, finely grated
• (Optional) ½ tsp onion powder
Method
1. Prep the bread:
Cut the bread into small cubes (about 1–1.5 cm). Place them in a large bowl.
2. Season:
Add olive oil, salt, pepper, oregano, basil, garlic, and onion powder (if using).
Toss well until all cubes are evenly coated.
3. Air fry:
Transfer the bread cubes to the air fryer basket in a single layer. (or bake in the
oven at 180C for 15 minutes)
Air fry at 160°C for 14 minutes, shaking halfway through for even crispiness.
4. Cool & store:
Let the croutons cool completely before storing in an airtight jar for up to 1 week.
Energy: ~127 kcal, Protein: 3.8 g, Carbohydrates: 11 g, Fibre: 2.2 g, Fat: 7 g.

22/10/2025

Fibre: the quiet hero of midlife wellness.
Here is a recipe that may help you to include more fibre in your meals. Also fruit,
vegetables, seeds and pulses are good sources of fibre.
Minestrone Soup with Beetroot & Seaweed
Ingredients
• 1 tbsp Olive oil
• 1 red onion, diced
• 2 celery sticks, diced or ground
• 1 carrot, diced
• 1 courgette, diced
• 1 beetroot, diced small or ground (blender raw or grate)
• 1 tsp paprika
• 1 tbsp mixed Italian herbs
• 500 ml chicken broth
• 2 litre hot water
• 40 g whole grain pasta
• 1 tsp dried seaweed (such as
• wakame or nori flakes)
• ½ cup green beans, chopped
• Salt and pepper to taste
• 1 tin of black beans, rinsed
• 1 tbsp parsley, finely chopped
Method
Prepare the base:
1. Heat a large pot over medium heat. Add the oil, onion, celery, and carrot. Cook for 5–7
minutes, stirring often, until softened.
2. Add vegetables and flavour:
Stir in the courgette, beetroot, Italian herbs and paprika. Cook for another 3–4 minutes
to release flavour.
3. Add liquids:
Pour in the chicken broth and hot water. Boil and cook for 20 minutes, stirring
occasionally.
4. Add pasta and green beans:
5. Add the pasta, green beans and seaweed. Simmer for 12 minutes, or until the pasta is
cooked and vegetables are tender. Pour in the black beans, parsley and rest.
6. Finish and serve:
Season with salt and pepper and serve warm.
Serving size 1 bowl 350 – 400ml. Serves 4: kcals 180, protein 10g, fat 4.5, carbs 21, fibre 5g.
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16/10/2025

Always curious, always learning. Today’s talk on menopause was a great reminder that knowledge empowers both professionals and women alike.

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15/10/2025

Feeling Bloated?
Menopause can make your digestion feel all over the place — but the right nutrition can
bring your body back into balance
DM and I will help you to feel lighter and more energised again!
Spinach, Mango & Paneer-Tofu Curry Bowl with Brown Rice
Serves: 2–3
Prep time: 10 minutes | Cook time: 20 minutes
Ingredients
For the curry base:
• 100g fresh spinach
• 1 small red onion cut into small chunks
• 3 tbsp fresh mint leaves
• 3 tbsp fresh coriander
• 2 garlic cloves
• 100g mango (fresh or frozen)
• 1 tsp salt
• Black pepper to taste
• 3 tbsp Greek yogurt
• 1 tsp chilli powder (adjust to taste)
• 2 tsp roasted cumin powder
For the protein & finishing:
• 150g paneer, cut into small cubes
• 150g tofu, cut into small cubes
• 1 tbsp olive oil
• 2 tbsp sriracha sauce
• 1 garlic clove minced
• 100g of spinach
To serve:
• Cooked brown rice
Method
1. Make the spinach sauce:
o In a blender, combine spinach, mint, coriander, garlic, mango, yogurt, cumin,
chilli powder, salt, and pepper.
o Blend until smooth. Add 1 cup of water for a creamy consistency.
2. Cook the paneer & tofu:
o Add the paneer, minced garlic, sriracha tofu cubes toss to coat evenly; bake for
10 minutes at 190C in the Air fryer (oven 200C) or until golden on all sides.
3. Combine & simmer:
o In a hot pan, pour in the blended spinach-mango sauce, simmer gently for 3–4
minutes until it thickens slightly.
o Stir in the tofu and paneer into the pan and mix well to coat with the sauce. Allow
to cook for 5 minutes.
o Add in the 100g of spinach, allow to wilt, stir a bit of olive oil ½ tsp.
o Taste and adjust seasoning as needed.
4. Serve:
o Spoon the curry over warm brown rice.
Tip:
This recipe is rich in plant-based protein and phytoestrogens, making it perfect for
supporting hormonal balance and energy during menopause.Follow me for easy tips you can start using today.



07/10/2025

I’m a nutritionist specialising in menopause.
I help women in midlife feel more energised, sleep better, and manage symptoms with
simple nutrition strategies.
Cabbage & Apple Slaw
Ingredients (4 servings)
For the dressing:
• 1 tbsp sesame oil
• 1 tbsp olive oil
• 2 tbsp lemon juice (or white vinegar)
• 2 tbsp sriracha
• Salt and pepper
For the slaw:
• ½ Chinese cabbage, shredded
• 1 apple, cut into matchsticks
• ½ cup desiccated coconut
Method
1. Prep the slaw: In a large bowl, combine the shredded Chinese cabbage, desiccated
coconut and add all the ingredients under dressing. Massage the mixture for 1 minute
with your hands, then add the apple matchsticks combine well.
2. Taste & adjust: Add extra lemon/vinegar for sharpness, or more sriracha if you like it
spicier.
3. Serve immediately as a fresh side dish or let it sit in the fridge for 15 minutes to allow the
flavours to blend.
4. Serve with other vegetables and a protein or your choice. I did mine with Tofu: A rich
source of phytoestrogens (isoflavones).
Nutrition Notes
• Cabbage: Rich in fibre and phytonutrients.
• Apple: Adds natural sweetness and antioxidants.
• Coconut: Provides healthy fats for satiety.
• Sesame oil: Source of healthy fats, adds depth of flavour.
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01/10/2025

Do you know that 10% of women leave their jobs due to menopause? Nourishing our
bodies correctly can play a crucial role at this stage of our life!
Breakfast that loves your hormones!
This Salmon & Corn Wrap with Greek yogurt, cucumber, and pomegranate seeds is rich
in protein + omega-3s to support brain health, mood, and heart health during
perimenopause & menopause.
Salmon & Corn Wrap with Greek Yogurt, Cucumber, and Pomegranate
Ingredients (serves 1):
• 1 corn tortilla wrap
• 1 tbsp Greek yogurt (unsweetened)
• 50 g smoked salmon (or cooked salmon flakes)
• ¼ cucumber, thinly sliced (30g)
• 1 tbsp pomegranate seeds
• A squeeze of lemon juice (optional)
• Fresh dill or parsley (optional)
• Pinch of black pepper
Instructions:
1. Warm the corn wrap gently in a dry pan for 20 seconds (optional, makes it more
pliable).
2. Spread the Greek yogurt evenly over the wrap.
3. Layer the smoked salmon on top.
4. Add cucumber slices and sprinkle with pomegranate seeds.
5. Squeeze a little lemon juice and season with black pepper.
6. Sprinkle with fresh dill or parsley if using.
7. Roll the wrap tightly, slice in half, and enjoy!
Nutrition highlights (per wrap, approx):
• High in protein (salmon + Greek yogurt)
• Rich in omega-3 fatty acids (salmon)
• Provides antioxidants (pomegranate seeds)
• Good source of probiotics (Greek yogurt)
• Hydrating and fibre-rich (cucumber + corn wrap)
Approx. Macronutrient Breakdown (per wrap)
Calories: ~260 kcal
Protein: ~16 g
Carbohydrates: ~27 g
Fibre: ~3 g
Sugars: ~5 g
Fat: ~9 g
Saturated fat: ~2 g
Omega-3s: ~1 g (from salmon)
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-kitchen .

18/09/2025

Why Does Hair Thinning Occur? During perimenopause, hormonal shifts affect hair growth: Declining estrogen & progesterone cause hair to spend less time growing, leading to increased shedding. Nourish your hair with the right nutrients is key.

Salmon & Miso Ramen with Black Rice Noodles (2 portions)
Ingredients
For the soup broth
2 pieces dried tomatoes
1 thumb-sized piece of ginger, sliced
1 garlic cloves, smashed
1 celery sticks, chopped
1 carrots, chopped
1 onion, quartered
2 drumsticks or thighs chicken or bones or carcass of chicken)
1 L water
1 tbsp miso paste
To marinate the eggs
3 tbsp soy sauce or tamari)
1 tbsp mirin
1 tbsp sake
4–5 dried shiitake mushrooms
1/3 cup of water
To serve
80 g black rice noodles or 1 squares of noodles
1 pak choi (or baby choi), halved steamed
1 egg, soft-boiled
2 salmon fillet, steamed
2 handful of sugar snap peas steamed
2 sprig onions sliced
1 tsp sesame seeds
Method
Make the broth
In a large pot, add ginger, garlic, celery, carrots, onion, and chicken or bones.
Cover with water and bring to a boil. Reduce heat and simmer gently for 1.5–2 hours. Skim off any foam that rises.
In a different saucepan
Add shiitake mushrooms, dried tomatoes, soy sauce, mirin, sake and
1/3 cup of water.
Bring to a boi. Reduce the heat to medium low and simmer 10 minutes.
Sit aside and allow to cool down
For the eggs they peel best when they are at room temperature
Place the eggs in boiling water or hot steam for 10 minutes.
Place them in very cold water and peel when cold. Add the eggs in the mushroom mixture, rotating to allow it to absorb the colour.
Season the broth
Strain the broth and discard the solids.
Take the eggs from the mushroom mixture and sit in a clean bowl.
Add the mushrooms mixture and tbe miso to the broth. Allow to simmer at low heat whilst we prepare the rest of the ingredients.
Prepare toppings
Cook black rice noodles according to packet instructions, drain, and add a bit of oil
Blanch pak choi and sugar snaps for 3 minutes in boiling water or hot steamer.
Steamed the salmon during 7 minutes, or pain-fry for 8 minutes at medium low heat or until just cooked and flaky.
Arrange the topping and pour the broth😍

11/09/2025

Tofu & Sweet Potato Croquettes
Ingredients (makes ~12 croquettes)
• 1 pack hard tofu (about 300–350 g), drained and pressed
• 1 large sweet potato, steamed until soft
• 1 onion, finely chopped and sautéed
• 1 tsp garlic (minced or powder)
• 1 tsp psyllium husk (binder)
• 1 tbsp smoked paprika
• 1 tsp salt
• ½ tsp black pepper
• ¼ tsp chilli flakes
• 1 ¼ cups Parmesan cheese or panko flakes (for coating)
• 1 ¼ cups desiccated coconut (for coating)
• 1 egg, beaten
• 3 tbsp water
Method
1. Prepare the base:
o Mash the steamed sweet potato in a large bowl.
o Crumble in the pressed tofu.
o Add sautéed onion, garlic, psyllium, paprika, salt, pepper, and chilli flakes.
o Mix until a uniform dough form (should be soft but shapeable).
2. Shape:
o With damp hands, roll the mixture into small croquettes (about 2 tbsp
each).
o Place them on a tray lined with baking paper.
3. Coating:
o In a shallow bowl, whisk the beaten egg with 3 tbsp water.
o In another bowl, combine the Parmesan (or panko) with the desiccated
coconut.
o Dip each croquette first into the egg wash, then roll in the
Parmesan/coconut mixture until fully coated.
4. Cook:
o Oven option (healthier): Preheat oven to 180 °C. Place croquettes on a
baking tray, spray with a little olive oil, and bake for 20–25 min, turning
halfway, until golden.
o Air fryer option: at 160C bake for 15 minutes turning halfway.
5. Serve:
o Best enjoyed hot with a yoghurt–herb dip, tahini sauce, or a fresh green
salad.
Nutrition benefits (perimenopause-friendly):
• Tofu & psyllium → plant phytoestrogens + fibre.
• Sweet potato → beta-carotene & slow-release carbs.
• Egg & Parmesan → protein + calcium.
• Coconut → adds healthy fats + texture.
Here’s the approximate nutrition per croquette (using Parmesan + coconut coating,
recipe yield = 15):
Energy: ~116 kcal
Protein: ~6.0 g
Carbohydrate: ~6.0 g
Fat: ~8.1 g



02/09/2025

Do you know that our age we need to think more about what we eat that helps us
to stray strong and fit for our body and longevity?
Variety of foods are going to serve us well for that purpose, however we need to think
about fibre, omega-3 acids, calcium and foods that are oestrogen restoring.
Baba Ganoush (Roasted Eggplant Dip)
Ingredients:
• 2 large aubergines (eggplants)
• 1/3 tbsp tahini (sesame paste)
• 1 tbsp extra virgin olive oil (plus more for drizzling)
• 2 tbsp lemon juice (freshly squeezed)
• 1 tsp lemon zest
• 1 garlic clove, minced (or roasted garlic for a milder flavour)
• 1 tsp of sumac or za’atar (middle east spice has a citrusy, herb flavour)
• ½ tsp ground cumin (optional)
• ½ tsp paprika
• 1 tsp of taste
• Fresh parsley, chopped (for garnish)
• Pomegranate seeds (optional, for garnish)
Instructions:
1. Roast the aubergines:
Preheat the oven to 220°C (425°F). or grill at medium high heat.
Wash and dry the aubergines. C**t into half-length way
Pierce the aubergines a few times with a fork.
Place on a baking tray and roast for 35–45 minutes, turning halfway, until the skin is
charred and the flesh is very soft.
(Alternatively, char directly over a gas flame for a smokier taste.)
2. Scoop the flesh:
Let the aubergines cool slightly. It peels best if we can cover it
Cut them open and scoop out the soft flesh into a bowl. Discard skins.
3. Mash and mix:
Mash the aubergine with a fork
4. Or in the food processor add tahini, lemon juice, garlic, cumin and salt. Mix until
creamy.
5. Serve:
Transfer to a shallow dish.
Drizzle with olive oil and sprinkle with parsley (and pomegranate seeds if using).
Serve with warm pita bread, flatbread, or fresh vegetables.
Enjoy it.
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20/08/2025

A hormone-friendly, phytoestrogen-rich breakfast to support perimenopause &
menopause.

Ingredients (1 jar):
• ½ cup rolled oats
• 1 tbsp ground flaxseed (lignans = plant estrogens)
• ½ cup milk (or fortified plant milk)
• 2 tbsp Greek yogurt (or soy yogurt for extra phytoestrogens)
• ½ cup fresh or frozen blackberries
• 1 tsp chia seeds (optional, extra omega-3s)
• ½ tsp cinnamon
• 1 tsp Dates, honey or maple syrup (optional)
Method:
1. In a jar or bowl, combine oats, flaxseed, chia, cinnamon, milk, and yogurt.
2. Mix well, add blackberries, and drizzle with honey if using.
3. Cover and refrigerate overnight (or at least 4 hours).
4. In the morning, stir and enjoy cold — or warm gently if preferred.
Why it helps:
Flaxseed → lignans (plant-based phytoestrogens)
Blackberries → antioxidants for brain & skin health
Protein + fiber → keeps blood sugar stable
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31/07/2025

Hot flashes? Mood swings? Fatigue? Nutrition can help! From phytoestrogens to calcium-rich meals, small daily changes can ease your perimenopause and menopause journey—naturally.

Crunchy Rainbow Salad with Kale Chips
Serves: 2
Prep Time: 15 minutes

Ingredients
• 2 large handfuls of mixed salad leaves
• 1 cup cherry tomatoes, halved
• ½ cucumber, sliced or chopped
• 1 ear of sweetcorn, cooked and kernels removed
• ¼ cup pomegranate seeds
• A handful of homemade kale chips, for topping
Optional Dressing:
• 1 tbsp extra virgin olive oil
• 1 tsp lemon juice or balsamic vinegar
• Pinch of salt and pepper
• ½ tsp Dijon mustard (optional)

Instructions
1. Prepare the base
In a large bowl or serving platter, layer the mixed salad leaves evenly.
2. Add the vegetables and fruit
Scatter over the cherry tomatoes, cucumber slices, sweetcorn kernels, and pomegranate seeds.
3. Dress it up
In a small bowl, whisk together the olive oil, lemon juice, mustard, salt, and pepper. Drizzle over the salad just before serving.
4. Top with crunch
Gently crumble the kale chips over the top of the salad for texture and a calcium-rich crunch.

This salad is rich in fiber, antioxidants, and phytonutrients. The pomegranate seeds and kale chips add bursts of flavor and nutrients, including vitamin K and calcium, supporting bone and heart health

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15 ABBOTS Drive WHISPERING PINES
Virginia Water
GU254SE

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+447553953395

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