The Nourished Mum

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The Nourished Mum

Stop Dieting, start nourishing your body! The Nourish Kitchen

12/12/2025

Unofficially on leave 🎊
I will only be seeing follow ups and doing check in with current clients next week.
My practice will open again on the 5th of January 2026 🌺

A very heartfelt thank you to every single one of you who've supported me, and engaged with my content!

An even bigger thank you to my clients for choosing me to walk your healthy journey with you and confiding in me too - it is the greatest privilege which I will never take for granted ♥️

2025 has been a year🎢, I am very ready for some rest and rejuvenation and spending some very needed quality time with my sweet boy and family 🥰

11/12/2025

What you can expect from my app 🥰

I have carefully built this app to support you on your journey to the healthiest, happiest most nourished version of yourself ✨

It has been created to be straightforward to use, to bring back the fun in being healthy and remove any overwhelm you might be feeling about food and nutrition, no matter if your goal is weight loss or just to be more healthy and energized 🥰

🎁 Currently 30% off 🎁

I have been so overwhelmed by the support and appreciation so far 🥹 over 100 downloads in the first week - I am speechless 🙏🏻🙌🏻
Watch this space - this is only the beginning and I have so many exciting new features I want added in 2026!

10/12/2025

Also please don't skip meals in order to compensate for extra calories ♥️ this season especially when we are eating a lot more processed foods our bodies need nutrients even more 🙏🏻

03/12/2025

My go to high fibre shopping list, these are just some of my favourites 🥰

PS can cocoa powder have a moment for how amazingly high it's fibre content is 😮‍💨

For any food to be classified as high fibre it needs to have more than 6g of fibre per 100g, so you can always check on the nutritional label too 🙌🏻

Ladies your goal is 25-30g fibre per day, men your goal is 30-40g per day. ✨

26/11/2025

Mentally and physically exhausted? A few tips to help you navigate this crazy season ahead 🎊🎄

Focus on things that lighten your load - mentally as well ♥️ remind yourself it is a temporary season, if you need to make slight adjustments to your regular routine it will be short lived 🙌🏻

PS. As you read this unclench your jaw, drop your shoulders and take a deep breath in and out 🤗

24/11/2025

I don't know about you but year end fatigue is very high at the moment and my capacity to think about meals is incredibly limited 😅

Here are a few recipes to try if you're in the same boat 🛥️ all you need to do is take a screen shot 📸

PS my app is launching in just 1 week 🥳🥰
The cost, R99/ month, but I'll be launching it at 30% off (R69/ month) for a year subscription ✨

13/11/2025

Save this for the next time you go shopping 😊🙌🏻

I'll be sharing a high fibre shopping list soon - keep an eye open for this one 🥰

10/11/2025

She wanted a full roast chicken dinner that would take less than 30 minutes to make for during the week (that suited her current nutrition goals for weight loss)

This is what I planned 🍗 🥔

Yes this meal contains 2 processed food ideas (the potato & gravy), in my opinion processed isn't unhealthy if most of the food you eat is unprocessed.

Processed food has a place especially considering the lack of time we have available these days (traveling, long work hours and parental responsibilities, these often leave us with very little time to make all our meals from scratch). Use it to your advantage as long as you do include more unprocessed food too 🙌🏻

05/11/2025

Of course I had to hop on the trend 🥰

Just my 2 cents 😊 Yes calories in calories out matter, but so does the nutrient density of your meals/ snacks.

You might be eating the right amount of calories but if your meals aren't nutrient dense you will struggle with things like chronic fatigue, poor sleep and digestion, reduced muscle mass, decreased immune system, increased cravings, possible increase in food noise, hunger ... I could go on but I think you get the picture 😉

04/11/2025

Before you cut out potential food triggers unnecessarily and cause yourself misery or spend your entire life savings on 'gut supplements' please read through these 4 practical tips to improve your gut health 🙌🏻♥️

If you're doing all 4 right and still struggling you'll probably want to investigate further 🙏🏻

03/11/2025

Peppermint crisp inspired overnight oats 🥹

A recipe to start your day on a good note (if you love peppermint crisp of course), if not this is not the content for you and scroll past 😂

379kCal per serving, with 32g protein and 6g of fibre

Ingredients:
- 40g oats (I used instant)
- 1 tsp ground flaxseed or chia seeds
- 1 serving chocolate mint protein powder (or chocolate)
- 80g full fat Greek yoghurt
- 1/3 cup water
- Sweetener (optional)
- A few mint leaves finely chopped
Topping:
- 1 tsp cocoa powder
- 1 block mint choc (optional)

Method:
1. Mix together all the ingredients except for the topping ingredients.
2. For the topping mix the cocoa powder with 2-3 tsp water until a pouring consistency (you can add sweetener here if you don't like butter chocolate). Pour over the oats. Top with the mint choc and leave in the fridge over night 🔥

Address

Alberton
1449

Website

http://www.nourishdt.com/

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