Nourish and Nurture

Nourish and Nurture By Jessica
� Encourage to Nourish
� Community Service Dietitian
� Evidence based content
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Super exciting news! 🥳 I had the opportunity to write a blog for the Association for Dietetics in South Africa 😬! Give i...
15/09/2020

Super exciting news! 🥳 I had the opportunity to write a blog for the Association for Dietetics in South Africa 😬!
Give it a read and comment what you think 🤩

MEET THE DIETITIAN: COMMUNITY SERVICE SERIES

“ONCE A FUSSY EATER, NOW A REGISTERED DIETITIAN”

By Jessica Botes
Link is in bio 🍏

03/09/2020

GOLDEN LATTE 💛

Hands up if you love a good Turmeric Latte?
🙋🏼‍♀️🙋🏼‍♀️🙋🏼‍♀️🙋🏼‍♀️🙋🏼‍♀️🥳
It’s super quick and easy annnnnnd DELICIOUS 😍.

1 cup of milk (I used Soya)
1 tsp tumeric
1 tsp cinnamon
A pinch of pepper and ginger
(You can add cardamom and cloves if you’d like ✔️)

Enjoy 💛

FLAPJACK STACK SUNDAY 😍Nothing better then a tasty stack of flapjacks after a 5km trail run 😎. This was delish! Trying o...
23/08/2020

FLAPJACK STACK SUNDAY 😍

Nothing better then a tasty stack of flapjacks after a 5km trail run 😎. This was delish!
Trying out all my new goodies 🤩. Delicious Macadamia Nut butter 😍 and Chocolate Proats 🤤.

I decided to use the recipe on page for Proat Pancakes.
(50g proats, 1/2 mashed banana, 50ml soy milk, 1 tsp baking powder & 1 tsp xylitol).
I like the fact that the measurements are exact for 1 portion it helps me portion control ✔️ which helps me not eat 1637492 million flapjacks 🤣- because trust me, I am able to 😜

COCONUT CHICKPEA CURRY ✴️With all this cold weather we’ve been having (in jhb) why don’t you cook up some warm curry for...
21/08/2020

COCONUT CHICKPEA CURRY ✴️
With all this cold weather we’ve been having (in jhb) why don’t you cook up some warm curry for the family 🥰
I was very happy with the outcome of this curry especially because I made my own Garam Masala 😎!

* 2 tbsp coconut oil
* 1 large onion
* 1 can diced tomatoes
* Salt & pepper to taste
* 1 can chickpeas drained & rinsed
* 2 garlic cloves minced
* 1 ½ tbsp garam masala - ( 1 tbsp cumin, 1 ½ tsp coriander, 1 ½ tsp cardamom, 1 ½ tsp black pepper, 1 teaspoon cinnamon, ½ tsp cloves, ½ tsp nutmeg) If my memory serves me correct it made exactly 1.5 tbsp
* 1 tsp curry powder
* 1/4 tsp cumin
* 1 can coconut milk
* 2 tsp coconut flour (optional)
* Cook your Cauli-rice / basmati / brown rice according to packets

In a deep pot over medium-high heat, add the coconut oil.
Add in the onions & tomatoes, salt & pepper, stir together. Lower heat to medium & allow to cook down until the onions are soft, about 10 minutes.
Add in the chickpeas, garlic, garam masala, curry powder & cumin. Stir to combine.
Add coconut milk & stir again. Add the coconut flour which helps to slightly thicken the curry. Bring the curry to a boil, & then reduce to medium-low so that the mixture continues to simmer for 10 to 12 more minutes.
Taste the curry and season with salt and pepper if you desire.
Enjoy!

STRAWBERRY SMOOOOOOTHIE 🍓I usually make a quick smoothie in the afternoon when I’m feeling a bit peckish. My favourite i...
14/08/2020

STRAWBERRY SMOOOOOOTHIE 🍓

I usually make a quick smoothie in the afternoon when I’m feeling a bit peckish. My favourite is to through together some frozen fruit and some milk 🤷🏼‍♀️. Quick n’ easy 🤩

In a blender mix 1 cup of milk (I used Soya), ½ cup water, 1 cup frozen strawberries and 1 tbsp flaxseed powder 🍓
(If you prefer sweeter smoothies you can always add some honey 🍯)

11/08/2020

AVO REEL 🥑🤩

I honestly live for avocados as a snacccck 😏
Besides the fact that they are delicious- Avos are so nutrient-dense 😍.

They are jam packed with phytonutrients, high in potassium, vitamin B & C as well as fibre 😱. So basically they are amazing 😉.

It’s so terrible that media has often demonized food and I think that avocados are one of those foods. Don’t be afraid of any food/food groups- enjoy what you eat and remember everything in moderation 🥳🥑

BANANA BREAD 🍞🍌* 3-4 ripe bananas (±1 cup)* ½ cup vegan butter* ⅔ cup sugar of your choice (I used coconut sugar)* 1 tsp...
09/08/2020

BANANA BREAD 🍞🍌

* 3-4 ripe bananas (±1 cup)
* ½ cup vegan butter
* ⅔ cup sugar of your choice (I used coconut sugar)
* 1 tsp vanilla
* ½ cup Soya milk
* 1 tbsp ground flax seeds
* 1¾ cups all purpose flour
* 1 tsp baking soda
* ½ tsp baking powder
* ¼ tsp salt

Heat your oven to 180°C. Spray a large loaf pan with vegetable spray or cover with parchment paper. �In a bowl add the bananas, butter, sugar, vanilla, soya milk and ground flax seeds. Blend until combined (I used a hand blender if you don’t have one then in a blender/food processor).Set aside.�In another bowl add the flour, baking soda, baking powder, and salt. Stir to combine.
Fold the wet ingredients into the dry ingredients. Stir until just combined.
Pour the batter into your prepared pan and bake for 50-60 minutes, until you can put a toothpick in the center and it comes out clean.
Remove from oven and cool before slicing and serving warm.
Enjoy! 🍌🤞🏼💛

26/06/2020

Butternut is rich in Vitamin A, Vitamin C, fiber and carotenoids 🔅
Carotenoids are the pigments in the plant that give butternut it’s beautiful yellow-orange colour 😍.
These carotenoids can be converted into Vitamin A’s active form (retinol, retinal and retinoic acid). This just means that the body can use it to aid with vision, growth and development 😬🟠

Butternut squash definitely deserves a place on your plate this winter 🥳

FOOD FACT FRIDAY 🥳😬BUTTERNUT SQUASH 🟠Keep your eyes peeled for my IGTV with all your facts on this delicious vegetable 😬...
26/06/2020

FOOD FACT FRIDAY 🥳😬
BUTTERNUT SQUASH 🟠
Keep your eyes peeled for my IGTV with all your facts on this delicious vegetable 😬
As well as my blooper reel 😜🙈

CHICKPEA MAYO SARMIE 😍That. Was. Devine!I’ve been putting this recipe aside since the beginning only the year- oh how I ...
24/06/2020

CHICKPEA MAYO SARMIE 😍
That. Was. Devine!

I’ve been putting this recipe aside since the beginning only the year- oh how I regret that now.
Best part is that it tastes exactly like chicken mayo! My mom even questioned me, “Is this really chickpeas!?”. Yes Mom. And it’s delicious! 🥳

This is a captured moment of me taking my first bite 🤣

Enjoy the recipe✨

https://nourishandnurture1.wixsite.com/nourishandnurture/post/vegan-chickpea-mayo-sarmie

Jess 🥯

TURMERIC LATTE 🥛😍Wow. Wow. And WOW 🤩This is my new night cap 😝. It’s absolutely delicious, and contains the best ingredi...
22/06/2020

TURMERIC LATTE 🥛😍
Wow. Wow. And WOW 🤩
This is my new night cap 😝.
It’s absolutely delicious, and contains the best ingredient! TURMERIC.
So we’ve all heard that turmeric is food for us but why?
It contains a component called curcumin 🟡 - which helps give it that lovely golden colour. Curcumin also has many healthy benefits like antioxidants and anti inflammatory the only problem id that the body doesn’t absorb it as much as we’d like. Research shows that pairing turmeric with black pepper helps your body absorb the great health properties in turmeric.

Serves 1 yummy latte 😍
Ingredients:
- 250 ml milk of your choice
- 1 tsp turmeric
- 1 tsp cinnamon
- 1/2 tsp xylitol
- 1/8 tsp black pepper
Heat milk on a stove top or in a microwave. Add spices and whisk until combined and frothy ☕️

Enjoy 🔅

CHAI HOT COCOA 😍☕️Cocoa with a twist 😉This pairs nicely with a warm blanket and a series 😜.Yesterday I decided to try ma...
18/06/2020

CHAI HOT COCOA 😍☕️
Cocoa with a twist 😉
This pairs nicely with a warm blanket and a series 😜.

Yesterday I decided to try make my own chai spice mix and the only thing I felt like after a cold day at work was hot cocoa. So why not mix the two!? 🤩

My mom was my model- lol. I had a picture in mind of how I wanted the cocoa to look and how the cup should look in the frame etc. (even though I’m far from a photographer and I’m struggling to fit the image I have in my mind when I’m taking the photos of my creations) Anywhoo. So Mom had to be told “nope, hold it higher” “no that’s too high now” 🤣🤷🏼‍♀️.
What a laugh but in the end we got to enjoy our delicious CHAI HOT COCOA 🥳🤩

This recipe serves 2
Ingredients:
- 2 cups Soya Milk
- 2 tbsp cocoa powder
- 1 tsp cinnamon
- 1/4 tsp nutmeg
- 1/4 tsp cloves
- 1/2 tsp ginger
- 1/4 tsp cardamom
- 1 tbsp xylitol

Instructions:
Bring your milk of your choice to a boil. Add all your spices. Stir until all combined and serve warm.

Jess ✨

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