Fiona Hutchison Nutrition

12/09/2025

Now that the weather is changing I'm definitely craving more warming, nourishing foods. So what better than a Friday fakeaway chicken curry!! 😊Here's a recipe for a healthy Butter Chicken curry!!

Serves 4

Ingredients:
1 tsp olive oil
4 skinless, boneless chicken
breasts, cut into cubes
1 onion, finely chopped
3 garlic cloves, minced
1 tbsp fresh ginger, grated
2 tsp garam masala
1 tsp turmeric
1 tsp paprika
1 tsp ground coriander
1/2 tsp cinnamon
680ml jar tomato passata
2 tbsp almond butter
pinch salt and pepper
bunch chopped fresh coriander

1. Heat the oil in a large frying pan and brown the chicken,
3 to 5 mins. Transfer to a plate.
2. Add the onion, garlic, ginger and spices to pan. Cook, stirring often, until the onion starts to soften, about 3 mins.
3. Return the chicken and juices to pan. Stir in the passata.
Scrape up and stir in any brown bits from the bottom of the pan.
4. Simmer until slightly thickened, about 5 mins.
5. Add almond butter, season with salt and pepper and stir well.
6. Sprinkle with coriander.
7. Serve with cauliflower rice or some green vegetables.

Give this a go and let me know what you think

12/09/2025

01/09/2025

Hello September!!

Autumn is literally round the corner and just as the seasons are shifting, our plates can too.

September is such an amazing month for eating with nature as we still get the best of late summer’s produce but autumn’s earthy grounding foods are beginning to appear 🍎🍐

So what’s in season this month?

🍁Apples & pears - rich in fibre, great for gut health and detoxing those hormones

🍁Blackberries & plums- bursting with antioxidants to support immunity

🍁Root vegetables such as carrots, beetroot, parsnips etc - packed with beta carotene for skin and eye health

🍁 Pumpkin and squashes - comforting nutrient dense and a great source of vitamin C

🍁Greens like kale and spinach - packed full of iron, magnesium and folate to help support energy

So why eat seasonally? 🍂

Seasonal foods are fresher, often more nutrient dense and naturally align with what our bodies need at the time of year. Summer provides foods which are lighter and more hydrating, while autumnal foods are more grounding and immune supporting.

This month is the perfect time to try making stewed apple, blackberry crumbles, roasted squash soups or simply enjoy apples and pears straight from the tree 🌳

Eating seasonally is such a simple way to connect with nature and nourish yourself 🥰

🌈 I’m

17/08/2025

When people think of Vitamin D they probably think about bone health and maybe even immune health, but vitamin D does so much more.....

🌞 it helps relieve pain
🌞 it helps regulate hormones
🌞 it stenthens bones
🌞 it improves the immune system
🌞 it enhances nutrient absorption
🌞 it helps regulate the sleep/wake cycle
🌞 it regulates your circadian rhythm
🌞 it supports wound healing
🌞 it helps fight depression

We can only make vitamin D by exposing our skin to the sun so it's important that you get out in the sunlight but make sure you do it safely.

D living

24/07/2025

Today is and if you’re in perimenopause or menopause, this is your sign to press pause and ask “How am I really doing?” 🤔

Midlife brings huge hormonal shifts and chronic stress can make every symptom feel more intense. As a nutritional therapist who specialises in female hormones, I see this all the time.

✨But the good news? You can nourish your stress hormones with the right food, daily rhythms and restorative practices.

Save this post as your midlife self-care checklist 💚 Your future self will thank you ☺️

11/07/2025

Well I think we can safely say that summer has well and truly arrived! But are you struggling to stay cool in this heat? 😰 It’s not just your skin that feels it - your hormones are sweating too!

Here are my top tips to help you beat the heat and keep your hormones happy:

💦 Keep hydrated - swap sugary drinks for electrolyte rich options like coconut water, cucumber/mint infused water or herbal teas like hibiscus (great for oestrogen balance!). Dehydration stresses your adrenal glands and they are key for hormone balance!

🍉 Eat water rich foods- Think watermelon, berries, cucumber, tomatoes, courgette and plenty of leafy greens. These cool your body and support liver detoxification (vital for hormone clearance).

🧂 Don’t ditch salt completely - You lose minerals when you sweat! Add a pinch of good quality sea or pink Himalayan salt to support adrenal function and fluid balance.

🍦 Balance blood sugar (yes even in ice cream season) - Pair fruit with protein or healthy fats (like berries and a handful of almonds) to avoid cortisol and insulin spikes.

🐟 Eat light, not less - Warm weather can suppress appetite but skipping meals = hormonal chaos. Prioritise easy to digest, hormone friendly meals like grilled fish, quinoa salads or hormone balancing smoothies.

💤 Cooling foods = better sleep - Try a magnesium rich evening snack (like banana + tahini) to help lower your core temperature and support melatonin production.

Your hormones love consistency - so even when life gets sweaty 🥵 a little planning goes a long way.

🤔 Which tip are you trying first? Or do you have a favourite summer hormone friendly recipe? Drop it below👇

10/07/2025

🍅 Tomato Gazpacho 🍅

What soup for lunch in this weather 🥵
Yes absolutely! This is the perfect lunch for staying cool, although it can be heated up too for those cooler days.

It is also super speedy to make taking only about 5 mins, so perfect for those days when you’ve not got much time.

It’s also packed full of antioxidants such as lycopene, vitamin C and E as well as protein and healthy fats to keep your blood sugar levels stable and your hormones balanced.

Serves 2

🌱 1 tbsp olive oil
🌱 4 spring onions, finely chopped
🌱 2 garlic cloves
🌱 1 tbsp ginger, freshly grated
🌱 1 tsp cumin
🌱 1 tsp smoked paprika
🌱 2 tbsp almond butter
🌱 400g tin chopped tomatoes
🌱 400g tin coconut milk
🌱 2 tbsp tomato purée
🌱 Salt and pepper
🌱 fresh herbs and seeds to serve

Simply place all the ingredients into a blender with a big pinch of salt and pepper and blend until smooth. Serve cold in bowls topped with fresh herbs (basil and coriander are delicious) and seeds (pumpkin/sesame/flax).

Enjoy ☺️ 🍅