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![ONE POT CREAMY SAUSAGE & GREENS BROKEN LASAGNE
This one-pot wonder is a shortcut lasagne that still delivers all the creamy, cheesy comfort of the original. Using broken lasagne sheets means no layering, no fuss just a rich sausage and sage ragu simmered with pasta, finished with parmesan and baked until bubbling. Perfect for when you want something easy but still deeply satisfying.
Serves 4 at approx 360 kcal & 32g protein
Ingredients
400-450g low-fat pork sausages (or chicken), skins removed
1 large leek, diced
2 sticks celery, diced
200g chestnut mushrooms, diced
2 garlic cloves, minced
2 large handfuls cavolo nero or kale, shredded
1 tbsp fresh sage, chopped (or 1 tsp rosemary)
1 chicken stock cube
400ml boiling water
1 heaped tbsp low-fat cream cheese
1 heaped tsp Dijon mustard
Approx 6-7 lasagne sheets, broken into pieces
50g parmesan, finely grated
Pre heat the oven to 200c fan. Heat a deep, ovenproof pan over medium heat, add the sausage meat and break it up as it browns. Stir in the leek, celery, mushrooms, garlic and sage with a little salt and pepper, and cook for 10 minutes until softened. Dissolve the stock cube in 400ml boiling water and pour it into the pan. Fold through the cavolo nero. Mix through the cream cheese and mustard until smooth, then add the broken lasagne sheets, fold through, then pat down, making sure they’re pushed under the liquid so they soften evenly. Simmer gently for about 7 minutes, folding occasionally, if it looks like it’s drying out, add a splash more water, scatter with parmesan, black pepper and transfer the pan to the hot oven, turn ON the grill setting to medium and bake for 10 minutes until bubbling and golden on top. Let it rest for 10 minutes before serving so the pasta finishes softening and the sauce thickens into a creamy ragu.
Freezer friendly and heats up well!]()
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2025-09-22 22:31:44
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![WHAT I EAT IN A DAY AS A NUTRITIONIST 👇🏼
As always, let me know what recipes you guys want posted!
I need tea before anything, and the addiction to this M&S shortbread tea is real. I cannot stop making fluffy ricotta scrambled eggs, the trick is to whisk well, then fold in the pan, add in a splash of water and pop a lid on to steam. You get the most insane soft but textured eggs. Served with sourdough, sprouts and avocado with a sprinkle of seeds.
For lunch, I made a lovely roasted autumnal salad ideal for prepping, as it doesn’t go soggy. Carrots tossed in miso and honey are roasted until sticky. I love this with a yoghurt tahini dressing, which is so gorgeously creamy but sharp with lemon and sweet with a little honey too. Toss everything together, and store the dressing separately. I had this for 3 days straight!
For dinner, a new recipe I cannot wait to write up for you guys. My creamy broken lasagna with a creamy sausage and sage ragu. Top with LOTS of parmesan and bake until golden and gorgeous. All in one pot, this is such an easy but rewarding recipe.
#whatieat #wieiad #whatieatinaday]()
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2025-09-21 22:55:33
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![Healthy affordable high protein prepable lunches 👇🏼
Ad Mini Chicken Feta Meatballs with Blistered Cherry Tomato Pasta Salad 36g protein at only £2 per portion using a range of ingredients from the remarksable range from M&S. Ideal for students, lunch boxes & prep. This will hold for 3 days.
Serves 5, 475 kcal & 36 g protein
Ingredients
500g M&S Oakham Gold 5% chicken mince
100g feta (60g for sauce, 40g in meatballs)
350g dried pasta
350g cherry tomatoes, whole
1 courgette, grated & well squeezed
3 small garlic cloves
Zest of 1 lemon (plus juice for finishing)
15g fresh basil, chopped
60g rocket
1 tbsp balsamic vinegar
1 tbsp tomato puree
1 tsp olive oil, salt & black pepper
Blitz the courgette, basil, garlic and lemon zest in a food processor until finely chopped, then mix this into the chicken mince with about half the feta crumbled, salt and pepper to form the mixture. Roll into small meatballs and arrange on a lined tray. Bake with the grill on at 190°C for 15–20 minutes, flipping halfway so they brown evenly. You can also air fry at 190°C for 14–16 minutes, shaking once to colour all sides.
While the meatballs cook, heat a pan with a teaspoon of olive oil, add the cherry tomatoes and a few lightly smashed garlic cloves, and cook over medium–high heat for 8–10 minutes until they blister and burst. Add in 1 heaped tbsp tomato puree, a tablespoon of balsamic vinegar, salt and pepper and let it caramelise for about 3-5 minutes before loosening with a splash of water to make saucy again (it needs to coat the pasta)
Cook the pasta in boiling salted water for 10–12 minutes until tender, drain and reserve some of the cooking water. Toss the pasta through the tomato mixture with the cooked meatballs, adding splashes of the reserved water until everything is glossy and coated. Off the heat, fold in rocket, freshly torn basil leaves and finely diced red onion. Scatter the remaining feta over the top just before serving or boxing up, then finish with a squeeze of lemon and season to taste.
#healthyrecipes #healthyfood #easyrecipes]()
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2025-09-19 16:32:33
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![A NUTRITIONISTS POWER HOUR OF MEAL PREP 👇🏼
Ad Meal prep doesn’t always mean making full recipes, for me it’s about setting myself up for the week to make healthy eating more accessible.
Tip 1: Roasting a whole medium chicken for my precooked protein (about 800g meat = 8 portions at ~70p each, compared to more than double if you buy precooked). I portion it out into the OXO Reusable Silicone Storage Bags, perfect for keeping protein ready for salads, dinners, and my favourite protein mixes. I also freeze these bags too!
Tip 2: Pre-portion COOKED carbs (pasta, rice, noodles etc) I use the OXO Twist & Stack Containers to keep single or double servings ready in the fridge. They’re ideal for tossing into soups or salads and bonus: cooling and reheating makes carbs more gut-friendly too.
Tip 3: Batch a skin-glow fibre blend with chia, linseed, pumpkin seeds and walnuts packed with omega-3, magnesium, fibre, and antioxidants. I store it in OXO POP Containers, which keep food fresh and my cupboards organised. A scoop into oats, smoothies, or yoghurt bowls is like nature’s skin supplement.
Tip 4: For easy veg prep, I always rely on the OXO Precision Handheld Mandoline and the OXO Julienne Peeler.
Tip 5: Pre-slice and freeze bread – I haven’t thrown away a loaf in years. Cut your bagels, sourdough etc. Store again in the OXO Silicone Bags and I toast straight from frozen. I always have good bread in because of this!
oxo.europe really are my staple kitchen brand. Their storage solutions keep my food fresh, and their tools are ones I reach for every day.]()
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2025-09-16 23:56:34
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![PUTTANESCA SPINACH & RICOTTA MALFATTI
One of my favourite recipes from my first cook book so good, but with a twist in a puttanesca sauce. Malfatti are basically big fluffy ricotta gnocchi balls, the perfect cosy dinner. Finish with Parmesan, lemon and fresh basil, these reheat really well the next day too!
You will need to serve 2
approx 543kcal & 31g protein
200g bag spinach
200g ricotta (drained)
1 medium egg
Plain flour 60g-90g
40g Parmesan
Zest ½ lemon
Sauce
2 tsp anchovy oil & 5 anchovy fillets
2–3 garlic cloves, finely sliced
1 tbsp capers
1 tsp diced red chilli or pinch chilli flakes
Handful kalamata olives, cut in half
1 tbsp tomato purée
1 tin cherry tomatoes (or high-quality chopped)
1 tbsp balsamic vinegar
Fresh basil, torn
Wilt the spinach, squeeze well in a tea towel, then chop finely. Mix ricotta, egg, chopped spinach, Parmesan, lemon zest, ½ tsp salt and black pepper. Fold in 60g flour, it should be thick consistency but add a little more if you think it needs it.
Warm the anchovy oil in a wide pan, add the anchovies with garlic and chilli and sauté for a few minutes. Add capers, olives and balsamic. Stir in tomato purée to cook out for a few mins, then add the tinned tomatoes. Simmer for 6–8 minutes. Add some ton basil and press the cherry tomatoes to release their juices and break down. Loosen with 150–200 ml water to make a shallow poaching bath; keep at a simmer.
Use two spoons scoop small golf-sized balls and drop into the sauce. Pop on a lid and simmer gently 5 minutes, then turn and simmer for 5 more mins with the lid off to let the sauce thicken slightly. Finish with the last of the Parmesan, extra lemon zest, more basil and black pepper. Serve immediately, I like this with a bitter side salad dressed in balsamic.
#healthyrecipes #healthyfood #easyrecipes]()
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2025-09-14 23:32:41
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![HOT HONEY STICKY FIG COTTAGE CHEESE TOASTS
One thing you guys LOVE are my toast recipes, and this one is a must make for this week. Figs are bang in season and SO good at the moment, so worth enjoying whilst you can. A speedy lunch or even breakfast with the perfect balance of protein and fibre to leave you full but feeling good. Batch prep the cottage cheese mix and eat as a snack or with eggs for breakfast.
You will need to serve 1
approx 370kcal & 17g protein
A slice of sourdough (approx 50g)
1 ripe fig cut into 6 segments
2 slices of Parma ham
150g cottage cheese(full fat or low fat you choose)
50g feta
Fresh basil
1 tsp honey
Pinch chilli flakes
Cut the fig into 6 segments. If your figs are small, you may need 2. Toss in a little extra virgin olive oil, salt, pepper and a tiny bit of honey. Roast in the air fryer at 200°C or toss in a frying pan for 3-4 mins until softened, warm and sticky. Toast the bread.
Blend the cottage cheese with feta, salt and pepper until smooth. Or leave chunky and just mix together.
Warm the honey with a pinch of chilli flakes. Assemble 2 tbsp of the cottage cheese onto the toast, add the sticky figs, some torn parma ham, fresh torn basil, and finish with a little drizzle of that hot honey.
#healthyrecipes #healthyfood #easyrecipes #healthyeating #toast]()
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2025-09-11 16:33:53
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![HIGH PROTEIN CREAMY PESTO PASTA SALAD
This is a proper prep-ahead salad that won’t go soggy. The sauce is blended cottage cheese with pesto and parmesan, creamy, tangy and packed with protein. Tossed with chicken, rocket and cherry tomatoes, it makes a balanced lunch that keeps well in the fridge.
You will need to serve 2 (489 kcal & 50g protein per portion)
120g pasta, dry weight
160g cooked chicken breast, shredded
250g cottage cheese (fat free or full fat you choose)
1 generous tbsp green pesto
20g parmesan, grated
1 large spring onion, roughly chopped
Handful of cherry tomatoes
A few handfuls of rocket
A bunch of fresh basil
salt and black pepper
Lemon to serve
Cook the pasta in well-salted water until done (NOT al dente!) you want it to be slightly over. Drain and set aside, reserving a splash of the cooking water.
Blend the cottage cheese with the pesto, parmesan, spring onion, a large handful of basil, salt and pepper until smooth. Taste and season to suit you adding more pesto or basil etc.
Mix the pasta with the sauce until well coated. Fold through the chicken, rocket and cherry tomatoes. Loosen with a tbsp or 2 of pasta water if it needs it. Store in the fridge for up to 3 days. I like to squeeze over a little extra lemon to serve. If it feels a little dry in the fridge just add some water!
#healthyrecipes #mealprep #highprotein #healthyfood]()
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2025-09-07 14:29:57
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![Apple Cinnamon Oat High Protein Breakfast Loaf (no protein powder!)
Think of this as your morning oats in loaf form bake once and you’ve got breakfast sorted for the week. Cost-effective and freezer-friendly, with balanced protein, fibre, and slow-release carbs.
Serves: 9
Approx 235 kcal & 9 g protein per slice. Add yoghurt to serve to boost to 19g protein for a complete breakfast.
Ingredients
2 apples, coarsely grated and excess water squeezed out
1 apple, diced small (apple chunks)
250 g Greek yoghurt or any yoghurt you like!
3 medium free-range eggs
50 g unsalted butter, melted
120 g plain flour
130 g rolled oats
2 tsp ground cinnamon
1 tsp baking powder
½ tsp bicarbonate of soda
Pinch of salt
60 g runny honey
1 tsp vanilla extract (optional)
Method
Preheat the oven to 180°C (fan). Grease and line a standard loaf tin (about 900 g / 2 lb). In a large bowl, whisk the yoghurt, eggs, melted butter, honey, and vanilla, then stir in the grated apple. In a separate bowl, mix the plain flour, oata, cinnamon, baking powder, bicarbonate of soda, and salt. Fold the dry mix into the wet until just combined. Gently stir through the diced apple, pour into the tin, and smooth the top. Bake for 50–55 minutes until golden and a skewer comes out clean (cover loosely with foil if the top browns too quickly). Cool in the tin for 10 minutes, then transfer to a wire rack to cool completely. Slice into 9 pieces.
Storage: Store in an airtight container for up to 3 days at room temperature or 5 days in the fridge. Freezes well for up to 3 months—slice before freezing and defrost individual pieces as needed.
#healthyrecipes #healthyfood #highprotein #mealprep]()
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2025-08-31 13:15:27
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![One Bowl Tuna Chilli Crunch Salad
A salad formula I eat on repeat. Just chuck everything including the dressing ingredients into one bowl, toss, and eat. So good.
Serves 1
approx 390 kcal & 33g protein
Ingredients
½ cucumber, sliced thinly
A handful of radishes, sliced thinly
1 tin tuna, drained
1 large spring onion, finely diced
½ medium avocado, diced
1 tbsp yoghurt
1 tbsp garlic ginger paste
1 tbsp soy sauce
Some chopped corriander (omit if you dont like)
1 tsp toasted sesame oil
2 heaped tbsp chickpeas
Juice of ½ lime
Optional: chilli flakes and crispy chilli oil
Add all the ingredients to a large bowl. Toss well until everything is coated in the dressing. Season with salt and pepper to taste. Top with chilli flakes or crispy chilli oil if you like extra heat.
#healthyrecipes #healthyfood #easyrecipes #highprotein]()
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2025-08-27 22:30:03
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![What I eat in a day as a nutritionist budget friendly recipes 👇🏼
AD I always get asked about healthy meals on a budget and this is exactly what I’d make to feed myself or a family for the week thanks to the remarksable range at M&S. They’re great for meal prep, freezer-friendly and time savers too! Let me know if you guys want these recipes!
For breakfast, I baked my apple and cinnamon high protein loaf. It’s made with oats, yoghurt and three apples, and I slice it up for the week. Each slice has 9 grams of protein and costs just 25p.
For lunch, I made my five-a-day tuna protein prep mix loaded into wholegrain bread for lunch time toasties. The tinned tuna is only 80p a can, and the whole sandwich comes in at just £1.10.
For dinner, it had to be my beef lasagne pasta bake. I cook the pasta straight into a rich beef ragu with peppers, celery and mushrooms, then top it with béchamel and cheese. Cheats lasagne. Works out at about £1.70 per portion for a proper family dinner.
Eating well on a budget is simple when you shop the M&S Remarksable Range.]()
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2025-08-25 23:43:22
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![Easy Turkish Egg Breakfast Pitas
This is my Turkish-inspired breakfast pita soft 7-minute eggs mixed with yoghurt, herbs and spring onion, stuffed inside a toasted pita brushed with rose harissa butter. Makes the best quick but filling breakfast, prep the egg mix too to have for a quicker option in the week.
Serves 1
390 kcal & 25g protein
2 eggs
2 tbsp thick style yoghurt (about 60g)
1 spring onion, finely sliced
½ tsp garlic granules
Small handful fresh dill, chopped (plus extra to garnish)
Small handful parsley, chopped
Salt and black pepper
1 wholemeal pita bread
Spiced butter
10g butter
1 tsp rose harissa paste
Bring a pan of water to a rolling boil. Lower in the eggs and cook for 7 minutes. Drain and immediately cool in iced water for 2 mins. While still just warm, peel the eggs and add a bowl with the spring onion and garlic. Roughly chop them a few times with the back of a spoon, then mix through dill, parsley, yoghurt, salt and pepper.
Melt the butter in a small pan, stir through the rose harissa until foaming and bubbling and set aside. Toast the pita, then use scissors to cut it open. Brush/spread the inside with some of the spiced butter. Fill with the egg mixture, spoon over the remaining harissa butter, and finish with a sprinkle of fresh dill.
#healthyrecipes #healthyfood #easyrecipes]()
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2025-08-22 17:33:43
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![POV: a nutritionists cancelled dinner plans
AD For me there is nothing better than a cancelled plan. Jomo, the joy of missing out, means I get to have the perfect night in.
That starts with my ultimate spritz and if you haven’t tried lillet Rosé yet, you need to.
What is Lillet? An iconic French apéritif from the South of France, made with Sémillon and Sauvignon Blanc grapes, infused with berries, citrus and a touch of quinine. Light, refreshing, naturally made with no artificial flavourings, 92 calories and half the ABV of wine.
I follow it with my ultimate girl dinner crispy breaded chicken with a Caesar salad topper (recipe below), make-up off, face mask on, sweet treat. YES.
Crispy Chicken Caesar (serves 2)
* 2 chicken breasts
* 60g panko breadcrumbs
* 1 tsp garlic granules
* 1 tsp smoked paprika
* 1 egg, beaten
* 40g plain flour
* 2 sprigs rosemary
* 2 garlic cloves, crushed
* Olive oil for frying
* 1 small romaine lettuce, chopped
* Parmesan shavings to serve
For the dressing:
* 2 heaped tbsp Greek yoghurt (full-fat or 0%)
* 4 anchovies
* 1 tsp garlic granules
* 30g grated Parmesan
* Juice of 1 lemon
* 3–4 splashes Worcestershire sauce
Mix the panko with garlic granules, smoked paprika, salt and pepper. Dip each chicken breast in flour, then egg, then the seasoned panko. Pan-fry with the rosemary and garlic in olive oil until golden, then transfer to the air fryer for 6–8 minutes until crisp and cooked through. Blend the dressing ingredients until smooth. Toss the romaine with the dressing, slice the chicken over the top, and finish with Parmesan shavings.
+18 Please Drink Responsibly
#spritzofthesummer
#eveningroutine #nightin #spritz]()
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2025-08-20 22:31:32
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![Speedy Creamy Spicy Prawn Pasta
A pasta night dream, so simple to throw together and one I would make for myself but also for friends if I had them over. Feel free to add in a handful of spinach too for extra greens!
Serves: 1 (easily multiplied)
Prep time: 5 minutes
Cook time: 10 minutes
Approx 505 kcal & 40g protein
You will need
1 garlic clove, minced
Large handful cherry tomatoes, halved (I use red and yellow)
1 tbsp tomato purée
1 tsp rose harissa paste (or ½ tsp chilli flakes)
Handful fresh basil leaves
150g raw prawns
70g dry weight pasta
1 tbsp light cream cheese (about 25g)
Parmesan, to serve
Method
Bring a pan of salted water to the boil and cook the pasta according to packet instructions until al dente, reserving a mug of cooking water before draining. While the pasta cooks, heat a non-stick frying pan over medium heat and add the garlic and cherry tomatoes with a splash of olive oil or water, cooking for 2–3 minutes until the tomatoes begin to soften. Stir in the tomato purée and harissa paste and cook for 1 minute to deepen the flavour, then add the prawns and cook for 3–4 minutes until pink and cooked through. Reduce the heat, stir through the cream cheese and loosen with a splash of pasta water to create a silky sauce, seasoning to taste. Toss the drained pasta into the sauce along with the basil leaves, mix well, then serve immediately with a generous grating of parmesan.
#pasta #healthyrecipes #quickrecipes]()
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2025-08-17 23:38:25
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Speedy Cre..
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![A Nutritionists ultimate morning routine to set the tone for the day
Ad My morning routine is my not-so-secret weapon that makes the biggest difference to my health and my mood.
Wake hydrate and take my supplements. I also like to prep a breakfast for the next few days, today I made spicy scrambled egg burritos which will hold for 3 days.
Then morning skin care, setting the tone with the new elemis_uki Pro-Collagen Toning Mist to prep replenish and refine. with a scent of rose and mimosa. containing ingredients to strengthen the skin barrier, gently renew and exfoliate skin cells for clarified plump skin.
a quick matcha to go and then its time for movement. I walk to my pilates class, train for 50 minutes then walk home.
Grab my prepped spicy egg burrito, a side of kimchi and I’m perfectly primed for my day.
#morningroutine #healthyroutine #skincare]()
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2025-08-13 00:47:07
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A Nutritionists u..
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![Speedy Pad Thai Noodle Salad
I just love a pad thai so why not make it into a quick noodle salad? not traditional by any means but that perfect combination of sweet sour salty. Swap chicken for any protein you like!
Serves 1
Approx 420kcal, 32g protein
Ingredients
60g dry rice noodles
1 heaped tsp peanut butter
1 tsp each tamarind paste, honey, fish sauce, sriracha
1 lime, zest and juice
1 tsp water (plus more if needed)
100g cooked shredded chicken
2 spring onions, chopped
Handful cherry tomatoes, halved
1 carrot, julienned or grated
Handful of coriander leaves
1 tbsp roasted peanuts, chopped
Method
Soak the rice noodles according to pack instructions, then drain. Whisk together the peanut butter, tamarind paste, honey, fish sauce, sriracha, lime zest and juice, and 1 tsp water until smooth. In a mixing bowl, combine the chicken, spring onions, tomatoes, carrot, and coriander, then toss through the sauce until everything is well coated. Add the noodles, mixing again and loosening with a splash of water if needed. Serve topped with the chopped peanuts.
#healthyrecipes #easyrecipes #highprotein]()
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2025-08-10 23:43:48
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Speedy Pad Thai Noodl..
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![A nutritionists favourite healthy ice cream recipes using the Ninja Swirl
Ad this could be the great ad I’ve ever got to film? I love a sweet treat and honestly ice cream is my weakness. when I saw the ninja swirl I knew it was meant for me and let me tell you, once you swirl you dont look back. the most insane creamy texture but with healthy ingredients.
You just blend your base until it’s completely smooth, freeze it for 24 hours, then swirl. The machine has 13 presets including Ice Cream, Sorbet, Gelato, and Frozen Yogurt, so you can pick what suits the mix. It’s easy to use, quick to clean, and works well for all ages.
My current fav recipes below for you to try.
Salted honey matcha soft serve
– 200g Greek yoghurt
– 75ml milk
– 2 tbsp runny honey
– 1-2 tsp matcha powder
– Pinch of sea salt
Melon, lime and vanilla sorbet
– 300g diced cantaloupe melon
– Zest and juice of 1 lime
– 1 tsp vanilla extract
– 2 tbsp honey
Caramelised maple banana
– 2 ripe bananas (about 220g)
– 1 tsp butter
– 1 tbsp maple syrup
→ Pan-fry bananas with butter and maple until soft and golden. Cool.
Then blend with:
– 50ml milk
- 100g Greek yoghurt
–1 tbsp extra maple syrup
– Pinch of salt
#ninjaswirl ninjakitchenuk]()
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2025-08-05 22:29:12
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![CHICKEN TARRAGON RICOTTA MEATBALL AL FORNO
Serves 4. 480 kcal, 35 g protein
Such a good one to prep ahead. You can use any protein you like and swap the tarragon for dill, basil or parsley.
For the meatballs
* 500 g 5% fat chicken mince (or any lean mince you like)
* 1 small courgette, grated
* 1 heaped tbsp sundried tomatoes, finely chopped
* 40 g wholegrain breadcrumbs
* 1 small red onion
* 1 garlic clove, finely minced
* 1 tbsp fresh tarragon, chopped
* 2 tbsp ricotta
* Zest of ½ lemon
* Salt and pepper
For the orzo
* 200 g orzo
* 1 × 400 g high-quality cherry tomatoes
* 1 chicken stock cube
* 1 clove garlic, minced
* Pinch of chilli flakes
* 2 big handfuls of kale, roughly torn
* Extra ricotta and Parmesan to serve
Method
Blitz the onion and garlic together in a processor until finely chopped. Add the courgette and sundried tomatoes and pulse again, or grate if preferred. In a large bowl, mix the chicken mince, processed vegetables, breadcrumbs, tarragon, ricotta, lemon zest, salt and pepper. Shape into small balls with wet hands and chill in the fridge for 10–15 minutes to firm up.
Heat a large non-stick frying pan with a little olive oil and brown the meatballs on all sides – they don’t need to be cooked through at this stage – then remove them to a plate. To the same pan add the minced garlic and chilli flakes, cook for 30 seconds, add a splash of water to delaze, then stir in the orzo. Add the tin of cherry tomatoes, crumble in the stock cube, and add 400 ml water.
Simmer gently, stirring often to prevent sticking, until the orzo al dente (10–12 minutes). Add a splash more water if needed if it’s getting too dry.
Stir the kale through the orzo to wilt, press the browned meatballs back into the orzo, top with a few dollops of ricotta and a generous grating of parmesan, then place under a hot grill for 5 minutes until golden and bubbling and the meatballs cooked through.
#healthyrecipes #healthyfood #highprotein #healthyeating]()
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2025-08-03 12:04:40
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![What I eat in a day as a nutritionist
As always let me know what recipes you want posted!
Ad For breakfast, I made a pan con tomate cottage cheese toast. This M&S Spanish Tomato Bread Topper might be the discovery of the year, I could literally drink it out of the bottle. I spooned it onto seeded sourdough rubbed with garlic, added cottage cheese and a 6‑minute oozy egg.
For lunch, I made a pad Thai noodle salad. Just soak the rice noodles and make a pad thai‑inspired dressing with peanut butter, fish sauce, tamarind, maple, sriracha and lime. These flame‑grilled M&S Chicken Fillets are so quick and easy to add to salads for a protein boost, giving a perfect smoky flavour too.
I buy the M&S Chicken Mince every week now it’s so versatile. I used it to make tarragon, ricotta and sundried tomato meatballs with a lovely cherry tomato orzo. Bake with extra dollops of ricotta on top and dive in.
Eating well is so simple when you just follow the flower on M&S Eat Well products 🫶🏻🌷
#wieiad #whatieat #healthy #healthyrecipes]()
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2025-08-01 16:37:57
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What I..
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![HIGH PROTEIN CHILLI CHEESE TOASTS
If you need a quick healthy high protein toast idea you have got to try these chilli cheese cottage cheese toasts. Inspired by a v popular Indian street food. So addictive and make the best quick breakfast or lunch or even a snack.
You will need to serve 1
232kcal & 18g protein
1 slice sourdough bread
2 tbsp cottage cheese (full fat or low)
25g grated mature chedder
1/4 small red onion, finely diced
1/4 green pepper, finely diced
1 tbsp fresh chopped corriander (or use parlsey)
1/2 tsp chopped fresh green chilli
Salt and pepper!
Mix the cottage cheese with chedder, onion, pepper. corriamder, chilli and season with a crack of black pepper and salt. Top onto your bread of choice. Airfry at 200c for 8-10 minutes or bake in the oven on the fan and grill setting at 200c for 10-12 minutes.
#healthyrecipes #healthy #toast #highprotein]()
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2025-07-27 22:23:04
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HIGH PROTEIN CHILLI CHEES..
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![The most incredible 48 hours in Parma with muttipomodorouk seeing the full production from farm to can, the most amazing experience I’ve had in a LONG time.
I will never look at a tin of Mutti in the same way again, understanding now why they taste so so good. We visited the local farms during peak harvest, watched the tomatoes arrive at the factory 20 minutes down the road, carefully sorted (only the best make it into Mutti products) then processed within hours using minimal heat to lock in their flavour.
What we ate:
Dinner at brisla_trattoria , must order the bomba di riso which tastes like the crispy best bits of a lasagne. Roast beef was also a delight.
Lunch with Francesco Mutti himself cooked by enrico_brancato86 burrata with datterini tomatoes and a three-tomato pasta which was 🤯
Favourite dinner at osteriadelteatroparma. Must order the salumi misti and gnocco fritto. The pastas were all heaven, the classic ricotta tortellini was my highlight.
We finished with a walking food tour through Parma, all spots tagged in photos. Worth going to all of them. pepenofficial must order the carciofa di pepen with ricotta, artichokes, parmesan cheese. A local favourite. bar_cocconi for authentic pastries and sweets.
Delfante for the best hams wowowowow. Ask for their recommendations and try them all. The best gelato of my LIFE ciaccolab ricotta and tonka bean 🤌🏻🤌🏻🤌🏻
#italy #mutti]()
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2025-07-24 21:38:49
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![The ultimate skin glow recipe 👇🏼
AD| My glowiest recipe yet, an absolute dream to introduce my own edit with my favourite skin care brand perriconemd_uk
Perfect synergy between Perricone MD’s Three-Tier Philosophy & my own values around nutrition, which I genuinely credit for helping me to achieve my happiest, glowiest skin yet.
Inside this exclusive box, you will find my handpicked skincare & makeup must-haves. Including selections from Perricone MD’s bestselling and my personal favourite Vitamin C Ester range & No Makeup Collections, think makeup skincare hybrids.
We all love a deal and this box is worth over £200 but you can get it for £89! Saving 45%!
Your new go-tos for an effortless glow, I hope you love this edit as much as I do. Shop via my link in bio to get this limited-edition box whilst stocks last! #skincare #skin #perricone]()
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2025-07-22 17:24:08
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![BLACKENED FISH TACOS WITH HOT PICKLED ONION
A great speedy taco recipe that’s no fuss but delivers the best plate ever. A dreamy combo of blackened fish that has that smoky char from the marinade, creamy herby spicy feta spread and hot pickled red onions. You can prep everything and just cook the fish when you are ready to eat.
Serves 2
approx 505 kcal and 34g protein
2 firm white fish fillets
6 small tacos
Marinade: 2 heaped tbsp fajita spice blend
1 tsp brown sugar, Pinch of salt, 1 tbsp olive oil, juice of ½ lime
Hot pickled onions:
1 red onion, finely sliced
100ml white vinegar
50ml water
1 tbsp sugar
1 tsp chilli or chipotle flakes
Crazy feta spread:
½ medium avocado
50g feta
1 tbsp chopped coriander or parsley
1 spring onion, finely diced
1 tbsp diced jalapeños (from a jar)
Zest and juice 1/2 lime
1 tsp honey
Add the vinegar, water, sugar and chilli flakes to a small saucepan and bring just to a simmer. Stir in the sliced onion, then turn off the heat. Let it pickle while you prep the rest.
Mix together the fajita spice, brown sugar, salt, olive oil and lime juice. Rub all over the fish fillets and set aside for at least 10 minutes.
In a bowl, roughly mash the avocado, feta, spring onion, jalapeños, lime, honey and herbs. Taste and adjust to your preference.
Heat a non-stick or cast iron pan over medium-high heat. Cook the fish for 2–3 minutes on each side until blackened and just cooked through. Transfer to a plate and gently flake.
Toast the tacos in the dry pan for 20–30 seconds on each side until warmed and slightly charred.
To build, spread the feta over each taco, add chunks of fish, and top with the pickled onion. Finish with extra herbs or jalapeños if you like.
#tacos #healthyrecipes #easyrecipes #mealprep #healthyeating #highprotein]()
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2025-07-20 23:37:33
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![PREPABLE PROTEIN FILLINGS SPICY TUNA DUPE
I think this is my best joe and the juice spicey tuna dupe yet, and I also love how its prepable too. Make a big batch and get your spicy tuna fix all week. Load into a toasted pita with pesto for that proper Joe feel.
345kcal & 28g protein per sandwhich
You will need to serve 2 (double up if needed)
120g drained weight tuna in brine
2 spring onions, diced
1 tbsp chopped dill
1 tbsp chopped basil
2 tbsp chopped jalapenos
2 tbsp jalapeno brine
2 vine tomaotoes, deseeded and diced
2 tbsp thick greek yoghurt
20g grated parmsean
1/2 tsp honey
Salt and pepper
To serve per portion
1 tsp green pesto
Dashes of Tabasco
1 wholemeal pita
Mix the tuna ingredients together, taste and adjust seasoning. Store for 3 days in an air tight container, mix before serving.
Toast the pita, if you can get a little char on it or use panini press you get that joe flavour. I stick into the air fryer at max crisp for 2-3 mins each side. Carefully cut open in half using a serrated bread knife, spread over the pesto. Load in the tuna filling add some Tabasco and enjoy!
#healthyrecipes #healthyfood #joeandthejuice #spicytuna #mealprep]()
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2025-07-14 22:38:01
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![🍋🫐AD Cooking up my dream collab with my favourite brand stripeandstare and honestly, this might be my juiciest recipe yet.🍊🍓
Think Matcha PJs, lemon briefs, blueberry bras, every piece is designed to bring a little more joy into your day. I’ve worn Stripe & Stare for years, unbelievably soft, breathable fabrics, designed by women who know comfort matters. Their pieces are made from sustainably sourced fibres.
Being able to create this collection one that blends comfort, colour, and a whole lot of Vitamin Joy has been such a pinch-me moment. I am so excited to finally share it with you 🍓🍋🫐🍊
AVAILABLE TO SHOP NOW🫶🏻]()
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2025-07-10 13:30:43
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![SPICY CHIPOTLE HEALTHY CAESAR SALAD
I love a good Caesar salad, and this spicy chipotle version is so good. Using my signature yoghurt-based dressing, this salad is lighter than the original, but with even more flavour, protein, and all the good stuff.
Serves 2
489 kcal 39g protein
150g shredded chicken breast
1 large head of romaine lettuce
Large handful of cherry tomatoes, halved
½ avocado, diced
4 slices Parma ham
80g sourdough bread, cut into cubes
2 tbsp jarred jalapeños, diced
For the dressing:
2 big heaped tbsp Greek yoghurt (full-fat or 0%)
4 anchovies
1-2 heaped tsp chipotle paste
Pinch of chilli flakes
1 tsp garlic granules
35g grated Parmesan
Juice of 1 lemon
3–4 splashes Worcestershire sauce
Blend all the dressing ingredients until smooth. Taste and adjust to your preference. More spice, lemon, or anchovy if desired.
Toss the bread cubes with olive oil, garlic granules, salt and pepper. Bake in the oven or air fryer at 180°C for 8–10 minutes until crisp.
Crisp the Parma ham in the air fryer or a frying pan, then break into shards.
In a large bowl, toss together the romaine lettuce, cherry tomatoes, chicken, jalapeños, and avocado. Add the Parma ham and croutons.
Drizzle over the dressing, toss everything to combine, and serve immediately.
#healthyrecipes #healthyfood #easyrecipes #highprotein #caesarsalad]()
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2025-07-09 23:51:15
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On average, Emily English gets 19.8K likes and 261 comments per post. (Historical)
