Ann Ahern Nutrition

12/02/2026

Jerusalem Artichokes

I was never a fan of these little guys. I tried making soup with them ….and it just wasn’t for me.

But then I started slow- roasting them, and they are much more palatable, they are delicious!!😋 Roasting gently softens the fibre and brings out their natural sweetness.

I drizzle with olive oil, sprinkle sea salt, black pepper and some herbs.

But the real reason I’ve come back to them?
They’re incredibly supportive for our gut health.

They are rich in inulin - a prebiotic fibre which feeds our beneficial gut bacteria- including a bacteria called Akkermansia muciniphilia.

Studies show lower levels of Akkarmansia are often found in stool tests of people who are overweight or struggling with metabolic health.

Supporting this bacteria may help with:

✅Better blood sugar balance
✅Better and healthier appetite control
✅Lower inflammation
✅Proper thyroid function

Your gut plays a role in thyroid hormone conversion and immune balance-both especially important in midlife women.

Other foods that help feed these little guys are:

Onions
Leeks
Garlic
Chicory root
Asparagus
Beans and lentils

Sometimes supporting weight, energy and hormones start with feeding the right microbes.

04/02/2026

A healthy, good value almond butter from Lidl!!

Just one ingredient - 100% almonds.
No added oils, no sugar, no fillers - just wholesome fats and proteins.

The best part? It’s €2.79 😉

This is my go to almond butter.

01/02/2026

A great find in Douglas & Mahon Point Farmers Market

Turmeric and black pepper raw honey.
Turmeric is a natural anti inflammatory.
Black pepper helps its absorption.
Raw honey soothes, supports immunity, gut health & promotes restful sleep.

Perfect stirred into warm water, tea or straight off the spoon.

27/01/2026

A beautiful sunrise this morning after all the rain yesterday, Rainy days can affect us more than we realise.
Morning sunlight helps regulate our body clock, mood and stress response.
Taking a moment to notice a sunrise or sunset isn’t just beautiful- it’s biologically calming.
A reminder that no matter how long the grey lasts, the light always returns.

18/01/2026

A little add on to my tea post…

If you loved the bedtime tea I shared recently, I just wanted to add that you can absolutely enjoy a version of this tea during the daytime too with the ingredients chosen for their warming, soothing and anti inflammatory properties.

For a daytime blend I like to use:
Cloves
Cinnamon sticks
Stem ginger
Dried orange peel
Boiling water

Simply add the ingredients to a tea strainer, cover with the boiling water and allow it to infuse. You can make it by the cup - or even better make it up in a flask.

The flask I’m using here holds 1 litre, which means it can comfortably go towards your 2 litres of daily hydration. I love keeping a flask of this on my desk and gently sipping it throughout the day - it’s warming, aromatic and lovely alternative to plain water.

15/01/2026

Simple, foundational changes are often a powerful starting point. However, when digestive symptoms have been present for a long time or when symptoms don’t improve, it may be a sign that more personalised support is needed.

Gentle, individualised support matters 💙🩵

13/01/2026

Some helpful tips to support your liver which in turn will help thyroid hormone conversion.

12/01/2026

08/10/2025

The Power of Cooked & Cooled Potatoes 🥔🌿

Potatoes can be such a nourishing, grounding food - and when you cook them, they actually change structure in a way that supports your health even more.

Here’s why:

👉🏼When cooked potatoes are cooled in the fridge, some of their starch turns into a resistant starch - a special form that feeds your good gut bacteria, helps balance blood sugar, and improves insulin sensitivity.
👉🏼This is especially supportive for peri- and menopausal ladies, as lower oestrogen levels can make blood sugar and insulin balance more challenging.
👉🏼The longer you leave them to cool (even a day or two or three!) the less digestible starch they contain - meaning a gentler impact on blood sugar and gut health.
👉🏼Cooked, cooled potatoes are also a brilliant meal-prep food - they keep well for several days and can be used in delicious, nourishing salads. They’re ideal served cold as a potato salad. My favourite is (as in the photo)served with a French dressing ( see below) with halved cherry tomatoes and fresh parsley (one of my favourite herbs, for its cleansing, anti-inflammatory and mineral rich properties - see my earlier posts)

My healthy everyday salad dressing:
🫒2 tablespoons Cold pressed extra virgin olive oil - heart healthy fats for vitamin absorption
🍎1 tablespoon Apple cider vinegar-supports blood sugar balance
🌾1 teaspoon Wholegrain mustard - adds antioxidants and depth of flavour
🧂Sea salt and black pepper - for minerals and balance.

Shake it all together and pour over cold, cubed potatoes. Add cherry tomatoes and a generous handful of fresh parsley.

06/10/2025

Why Cooked Carrots are Even Better 🥕🔥

👉🏼Carrots are rich in beta carotene, the antioxidant that gives them their orange colour and converts to Vitamin A, essential for healthy skin, eyes and immunity.
👉🏼Cooking carrots increases nutrient absorption. When heated, their skin walls soften, making beta carotene easier for your body to access and use.
👉🏼Raw carrots are still good because of their fibre content.
👉🏼Cooked carrots offer more available antioxidants and Vitamin A potential.
👉🏼Because Vitamin A is fat soluble, serve cooked carrots with a little healthy fat (olive oil, avocado or nuts/ seeds)to boost absorption.
👉🏼The best cooking methods are: steaming, roasting or simmering - gentle heat preserves flavour and maximises nutrition.

04/10/2025

Chew on These - Cloves 🦷

Cloves aren’t just a spice for curries or mulled wine - they’re packed with lots of health benefits too.
Cloves owe many of their health benefits to eugenol, a bioactive compound responsible for their warm aroma and potent anti- inflammatory, antioxidant and antimicrobial effects.

They:

✅Support oral health and fresher breath
✅Acts as a natural anti-inflammatory and antioxidant
✅May ease indigestion and nausea
✅Has mild antimicrobial and anti-parasitic properties

👉🏼 How to use:
🦷Chewing: 1-2 cloves slowly after a meal can help with digestion and breath freshness. The flavour is strong, but thats where the goodness is.
☕️Tea: Steep 3-4 cloves in hot water for 10 minutes. This gentle infusion may soothe digestion and can be a comforting choice if you’re on a liquid diet or feel the early twinges of diverticulitis.

💡Bonus uses:

🌿 A warm clove tea can be used as a gargle for a sore throat - because of its antibacterial and soothing properties.
🦷 For a mild toothache or gum irritation, a whole softened clove or diluted clove oil has a gentle numbing effect - a traditional remedy with modern science behind it.

⚠️Note: Too many cloves or concentrated oil can irritate the mouth or stomach, so a little goes along way.

Bottom line: cloves are tiny but mighty - supporting oral health, digestion and can help calm inflammation naturally.

02/10/2025

Health Hacks with Science Behind Them🤓

Why Cooked Tomatoes are Better Than Raw

Did you know that cooked tomatoes become more nutritious when they’re cooked?

Heating tomatoes boosts the availability of lycopene - a powerful antioxidant that gives them their red colour.

Lycopene has been linked to:

❤️Better heart health
🛡️Protection against cell damage
🎯May help reduce the risk of certain cancers

Raw tomatoes are still fantastic - full of vitamin C 💪🏼and hydration 💧-but when you cook them (in sauces, soups or roasted), your body absorbs lycopene more efficiently.

👉🏼 Tip: Lycopene is fat soluble, so cooking tomatoes with a drizzle of olive oil makes absorption even better.

Bottom line: Raw or cooked, tomatoes are healthy - but a mix of both gives you the best of both worlds.

Save this tip and keep an eye out for more nutrition hacks coming soon. 🫣😉