Nilofar Nutrition

17/12/2025

17/12/2025

As we head into the festive season, I know it can feel like a lot — more food, more gatherings, more treats, and more stress on our digestion.

Here are a few gentle suggestions to support your gut (and your overall wellbeing) while still enjoying the holiday season ❤️💚💝

1. Eat a bite of protein
Start your meal with one or two bites of protein, it helps stabilise your blood sugar, keeps you fuller for longer, and can make the rest of the meal easier on your digestion.

2. Eat an apple a day
Simple, natural fibre. Apples support digestion, are loaded with antioxidants, feed your gut microbes and helps things move along — especially helpful during an indulgent holiday season.

3. Drink plenty of water
Hydration gets forgotten during festive events. Regular sips throughout the day support digestion, energy, and your overall wellbeing.

4. Take a short walk after eating
A short walk after meals, even 10 minutes,can help your digestion, steady blood sugar, and give your nervous system a gentle reset.

None of this is about restriction — just small, kind things you can do to help your body feel supported during a busier and while you enjoy the festivities.

If you’d like more gentle, doable tips for this season, feel free to reach out ✨

💕 I’m also excited to share that I’m now offering the Metabolic Balance® programme — a highly personalised, food-based approach, tailored to your unique blood markers. It is designed to support your metabolic health, balance hormones and encourage sustainable weight loss.

Your food plan is created specifically for your body and lifestyle, focusing on long-term wellbeing rather than quick fixes.

If this feels right for you — now or in the new year — you’re very welcome to comment Metabolic Balance and we can explore it together, with no pressure at all.

Wishing you a beautiful, nourishing festive season ✨

15/11/2025

Easy Tahini Date Cardamom halva

Combine all the ingredients in a food processor and blend until smooth. Takes about 10 minutes (keep scraping the sides of the food processor bowl).

It’s ready when oils are released and the mixture starts looking shiny.

200g pitted Zaytoun Medjool dates
180g tahini (runny)
2 tbsp almond butter
1 tbsp ground cardamom

Once blended, spread evenly on parchment paper and sprinkle on chopped pistachios. Use a heated knife to cut into squares. Chill for a couple of hours.

Enjoy!

21/02/2025

I have been getting a lot of questions about breakfasts lately.
I have found a lot of people are relying on toast and tea for breakfast. ☕️ 🍞
While that is a form of comfort food for most people that is not the best start for your day.

I like meals to have a good portion of protein in them and a variety of coloured vegetables and foods to start your day.

If you have time, you can have a full meal with two eggs, grilled tomatoes, mushrooms, and hash brown or on days when you are short of time make a breakfast buffet for yourself - it’s quick to me and fun and easy to eat.

How to make a breakfast buffet plate: boil 2 hard, boiled eggs, and from your fridge choose a selection of rainbow coloured vegetables, cheeses, fruit, olives. & nuts to arrange in mini portions around your plate.

🍅Cherry tomatoes and sliced baby cucumber 🥒with salt and pepper are essential! And use a fork or your fingers. Enjoy!

07/10/2024

Thank you
Delicious gluten free, sugar free Bara Brith.
So good toasted and buttered 😋

28/09/2023

Sugary Drinks 🥤

📢 A recent study published in the Gut journal has uncovered a startling link between sugary drinks and colorectal cancer risk in young women.

📊 The findings reveal that heavy consumption of sugary drinks in adolescents (ages 13-18) and adulthood can significantly elevate the risk of early-onset colorectal cancer.

Women under 50 who consumed two or more sugary drinks daily were found to have over TWICE the risk of developing this cancer compared to those who had less than one 8oz serving per week. 😱

🙅‍♀️ It's time to rethink those daily sodas and sugary beverages!

Your health matters, and making healthier beverage choices can make a big difference.

Your taste buds will adapt to water💧 and will be better for your health in the long run.

Make informed choices, and prioritise your health and well-being! 💪❤️

15/09/2023

Tuna melt.

It’s easy to make a quick lunch with protein and fibre, with rainbow coloured vegetables.

In a deep bowl, combine tinned tuna (in spring water) with any salad vegetables in your fridge.

I added chopped spring onion, red onion, red & green pepper, jalapeños, coriander leaves, salt, pepper and oregano (Any dried herbs like oregano, rosemary, basil work well) and mayonnaise.

Pile the mixture on toasts and top with sliced cheese. Place under a grill till gently bubbling.

Serve with tomatoes and mixed leaves.

30/07/2023

Ratatouille

A quick meal with rainbow vegetables and protein.

My ratatouille contains garlic, onion, aubergine, courgette, chick peas, tomatoes, herbs and spices.

18/07/2023

Pesto chicken, smashed potatoes and garlicky greens.

An easy and delicious dinner inspired by our recent holiday in Italy.

Pesto chicken

Cut chicken breast in large strips. Marinate chicken in garlic and ginger.
15 minutes before you want to eat: heat EVOO and butter, fry chopped garlic and sliced onions till starting to brown. Add marinated chicken strips and fry until edges are browning. Pour on pesto.
Stir fry until all combined and cooked. Season and add Italian herbs.

Smashed potatoes

Boil small new potatoes. Line on oven tray and press down with a fork. Add a blob of butter. Season. Sprinkle with garlic granules, paprika, Italian mixed herbs and Parmesan cheese.
Bake in oven on 200 till golden - for about 20 minutes.
Top with more grated Parmesan and some parsley.

Garlicky greens

Slice up any green vegetables in your fridge.
Heat EVOO and add chopped garlic, add your greens and stir fry till browning and cooked. Add seasoning, garlic granules, onion granules, chilli flakes and smoked paprika. Finish with lemon juice.

🥦☀️Hope you try this easy summer holiday inspired meal ☀️❤️

11/06/2023

Mindful eating.

Have you ever eaten a snack or meal and not remembered the flavours? 🤔

Did you know that your digestion starts in your mouth?

If you eat without being fully present, your digestion and absorption processes are less efficient.

Some simple ways to focus on your food, appreciate its flavors, textures, and colors.

🍎Disconnect / reconnect: Avoid eating while working or watching TV.
Find a peaceful spot, away from distractions and give your food your undivided attention so you can savour each bite.

🍏Slow and Steady: Take your time with each mouthful and chew your food thoroughly.
Eating slowly and mindfully enhances your digestion and allows you to fully engage your senses.

🍓Eating is a multi-sensory experience! 👀
Take a moment to admire the vibrant colours 🌈 of your food, appreciate the aroma, and relish its textures.
By involving all your senses, you can promote better digestion.

🫐Appetite: Mindful eating helps you tune in to your body's hunger and fullness cues.
By being more aware of your appetite, you will recognize when you're satisfied and so avoid overeating.

Let’s make a conscious effort to be present while enjoying our meals.

⭐️Slow down, savour the flavors, and nourish your body⭐️

06/06/2023

Easy baked chicken strips and roasted aubergine slices drizzled with garlicky dressing.

Baked chicken strips

Marinate chicken strips for a few hours or overnight, lay each separately in oven safe dish and bake for 25 minutes at 200c.
Serve with fries or salad or roasted vegetables.

Marinade - mix EVOO, ginger/ garlic purée, coriander and cumin powder, paprika, turmeric, dried methi, tamari( soy sauce), chilli flakes, lemon juice and S&P. Add finely chopped onion, coriander leaves and green pepper. Mix together in a large bowl and add chicken.

Roasted aubergine

Slice aubergines, coat with EVOO, S&P and lay flat on baking tray- bake for on 25-30 minutes on 200c, till lightly brown.

Arrange cooked slices in a deep plate and drizzle on garlic dressing.

Garlic dressing- mix EVOO, ACV, minced garlic, dried oregano, chopped parsley, chilli flakes and salt.

Enjoy 😋😋

16/05/2023

Easy weeknight dinner.

I had a pre-marinated free range chicken breast quarter (breast + wing) which I oven baked with veggies and served with a spiced yogurt dip.

Place your marinated chicken portion in an oven proof dish. Add a mixture of chopped vegetables and bake for 40 minutes.

I used a chopped onion, a courgette, cherry tomatoes, red and green peppers, a carrot, garlic and topped with a finely sliced lemon.

The vegetables were seasoned with ground All Spice, turmeric, S&P and lemon juice.

I roasted potato wedges separately to add in before serving.

For the yogurt dip, I added cumin powder, garlic granules, salt and parsley to whipped yogurt.

Share your easy weeknight dinner ideas? 😋