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Stop Dieting, start nourishing your body! The Nourish Kitchen

10/02/2026

To the 42% that answered 'No', here's a suggestion that I hope helps ♥️

There's a high chance that you don't 'just need to try harder'.

06/02/2026

Choc chip baked pancakes 🥞

No flipping, just mix and bake 🙌🏻 perfect for the entire family♥️

Share this with someone (especially a mum) who needs a weekly breakfast prep idea 🥰

Ingredients:
- 160g oat flour
- 3tsp baking powder
- 1/2 tsp salt
- 4 eggs
- 160ml milk of choice
- 20g honey
- 1/2 tsp almond essence/ 1 tsp vanilla essence
- 50g chopped dark choc or choc chips

Method:
1. Preheat the oven to 180'C. Spray a small baking dish (roughly 15cmx15cm) with non-stick cooking spray.
2. Add the dry ingredients to a bowl and mix. Next add the wet ingredients, mix until a smooth batter.
3. Pour into the prepped baking dish, sprinkle over the chocolate.
4. Bake for 15 minutes or until cooked in the centre
5. Allow to cool slightly before serving
6. Serve with low fat Greek yoghurt or cottage cheese to add more protein and berries to add additional fibre

♥️

05/02/2026

I've been planning a lot of crumbed fish lately in my clients meal plans 🐟

It's a very convenient protein option for quick meals but you need to consider that anything crumbed (especially commercially) has both a higher carb and fat content.

So when you're planning your meals to include something crumbed (especially if you are being more calorie conscious) you possibly will need to reduce your other carb and fat portion for that meal.

Crumbed protein will also not have as much protein as its i crumbed counterpart 😊 another aspect to consider too.

Here's a few changes I've made to a client's dinner she was having 🙌🏻

03/02/2026

If something doesn't work, you don't do the exact same thing again - you understand why it didn't work, makes the changes it needs and then you try from a different approach 🥰

Unsuccessful weight loss does NOT make you a failure - it's happened to me many times as well as many of the people I've worked with.

What you need to do it understand why it didn't work because then you can avoid making the same mistakes over again 🙏🏻

I am available for consultations, send me a message or an email if you have any queries.

31/01/2026

Did you know certain nutrients are better eaten together for maximum absorption in our bodies?

Here are 3 food pairs you need to know:
1. Turmeric + black pepper = piperine in black pepper enhances the absorption of curcumin from turmeric, an antioxidant and anti inflammatory
2. Tomatoes + olive oil or avo = tomatoes contain lycopene (another antioxidant), lycopene is fat soluble and needs fat to be absorbed
3. Carrots + nuts or nut butter = carrots are high in vitamin a, a fat soluble vitamin, which again needs fat to be absorbed by our guts

These 3 recipes take all of that into account 🥳 so you can get the most from the nutrients you are eating 🙌🏻
✨ stove top golden granola
✨tomato & avo salsa with cottage cheese on toast
✨carrot cake blondies

You can find the recipes in the comments below ⬇️

These are the ingredients I used which you can find
- Turmeric Powder
- black pepper
- Extra Virgin Olive Oil
- Almond Butter
- Raw Pecan Nuts
- quick cook oats
- raw fynbos honey

30/01/2026

I was triggered the other day by a post of someone making a salad and labeling it as clean... and I thought, but that's just normal regular food.

I am becoming aggressively aware of just how much diet culture is ingrained in so many of our actions, thoughts, words and brains.

Yes, I've been there too, yes I've struggled with guilt and shame and failure because I believed I had made a 'bad' food choice, I also felt like an absolute winner when I cut out the carbs or said no to the piece of cake (which I both really wanted to eat).

It's not you, it's just what we've been taught to think is 'normal' and it's not. ♥️

29/01/2026

I often get questions about psyllium husk, the fibre supplement I use. Here are a few do's and don'ts.

Psyllium husk can help with both constipation and diarrhoea.

If you're not sure if you need to supplement with it please chat to your dietitian for individual advice ♥️

27/01/2026

'Should I be following a calorie deficit right now?'

Yes a calorie deficit is what results in fat loss and ultimately total weight loss BUT bottom line it a stressor to the body.

Here are a few times when you might want to push pause on eating in a deficit and focus on eating at maintenance until extra stressors you are dealing with improve ♥️

22/01/2026

My Vietnamese chicken salad 🙌🏻

Screenshot the recipe for when you need a quick meal that includes chicken and rice but is a bit more exciting that just plain chicken and rice 😅

You can find this recipe along with 370 others in my app - The Nourish Kitchen (plus nutrition resources, example meal plans and discount codes)

The link to download is I'm my bio (you need to open in an external browser) 🙏🏻
Or if you'd like the link comment kitchen and I'll send it to you 🥳

18/01/2026

Sometimes breakfast for my son during the week has me stumped 😮‍💨 Here are a few of my quick go to options - I hope this gives you some ideas for the week ahead ♥️

The 5 basic principles I work with to give my son a balanced meal are (in order of highest portion to smallest - for my son):
🍌carbs
🥑 fat
🥚 protein
🥕fruit/ veg
🫘fibre

I also try to boost his intake of plant based sources for his gut health by adding herbs and spices too (think cinnamon, paprika, mixed herbs, turmeric).

2 other breakfasts I do give him are:
🥪 toasted cheese sandwich (with a fruit/ veg on the side)
🥣 pronutro & milk

Not everyday does he eat all of the 5 principles, but for the most part he does 😊

I think sometimes as mums we over complicate our kids meals where it really can be as simple as ➡️ toast with butter and jam, a piece of cheese, glass of milk and a few pieces of apple on the side 😊

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Alberton
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