Sujata Kale-Banerjea Holistic Nutritionist, CNP

10/31/2025

🍌🎃 Trick or Treat — or Just a Morning Treat in Madeira?

I woke up this morning here in my cozy house in Madeira to an overcast, slightly windy day. Nature here is so unpredictable — it’s a true microclimate. One moment you think it might rain, the next you’re blessed with sunshine… or even a beautiful rainbow. 🌦️

Feeling inspired, I thought to myself, “I have to treat myself today.”

On my counter sat some perfectly ripe Madeiran bananas (the island is famous for them!) and a fresh pumpkin I’d just bought. So, banana–pumpkin bread it was!

I puréed the pumpkin, mashed the bananas, and in one bowl mixed whole grain spelt flour, ground flax, pumpkin spice, sea salt, and a little baking powder.
In another bowl, I whisked a few farm-fresh eggs from my Portuguese friends, added a touch of Madeira sugarcane syrup, and some organic coconut oil. Then came the mashed banana, pumpkin purée, and a dash of pure vanilla essence.

After combining everything gently (that’s the secret — don’t overmix or you’ll lose the magic ✨), I baked it at 350°F for about 60 minutes until the center rose and set beautifully.

The result? A deeply nourishing, fiber-rich bread — filled with whole ingredients that love your body back: coconut oil, eggs, flax, and pumpkin.

And because I always follow one of my favorite Metabolic Balance habits — protein first — I started my breakfast with a couple of boiled eggs before enjoying a warm slice of this golden banana–pumpkin bread.

So, was this a trick or treat? 🎃
Maybe my mind was saying, “It’s Halloween, treat yourself!” — but for me, this was the kind of treat that nourishes both body and soul. 💛

10/26/2025

The tiniest hands, the biggest lessons — mealtime magic in action. ✨

Every bite, every smile — a little reminder of how mindful parenting can shape healthy habits.

There’s something so special about watching a little one discover the joy of food. 💛

It’s beautiful to see how the younger generation approaches feeding with such care and mindfulness. My daughter is following the baby-led weaning approach with my grandson, and watching him explore food — from colorful veggies to new textures — is pure joy. Seeing how much thought and love goes into every meal truly inspires me. 🌱💚

10/12/2025

A Taste of Gratitude — Thanksgiving Reflections from Madeira 🇨🇦❤️🇵🇹

This Thanksgiving, my heart is full — and a little homesick. While I’m missing my family and friends back in Canada, I feel incredibly grateful to be in beautiful Madeira, learning how to make pastel da nata — that golden, flaky Portuguese custard tart we all love. 🥰

Did you know pastel da nata was created by monks in Lisbon in the 19th century to use up leftover egg yolks? A sweet reminder that even simple beginnings can become something extraordinary.

Huge thanks to Jacqueline, founder of , for another amazing gastronomy experience! From the cherry festival last June to my best friend’s milestone celebration in March 2025, every moment with her tours is unforgettable.

As a nutritionist, I’m often asked — can we eat pastel da nata every day? Definitely not. But can we enjoy it mindfully, with gratitude and good company? Absolutely.

Food is more than fuel — it’s culture, connection, and joy. 💛

10/11/2025

🥚 Quick, simple & nourishing lunch 💛

Made a little egg salad magic today — full of colour, crunch & goodness 🌿✨

I chopped up red onion, parsley (with stems!), white radish, red pepper & avocado 🥑
In a bowl, I squeezed some lemon 🍋, added crushed red pepper, Redmond’s fine salt, oregano & a drizzle of olive oil — mixed it all up & let the veggies marinate for a bit (the flavour gets even better 😋).

Boiled a few eggs, peeled & halved them, then gently mixed them into the salad.
Enjoyed it with crusty rye toast topped with garlic–parsley butter 🥖🌱 — so good!

As a Metabolic Balance coach, I always remind my clients — you can make small swaps depending on your plan or what’s in your fridge. Fennel, shallots, green onions, coriander leaves… lime instead of lemon, or apple cider vinegar + lemon zest — all work beautifully.

Remember 💫 some foods might be limited or removed for a reason — to support your body’s healing and restore balance. When you’re closer to your goal, we slowly bring them back.

It’s all part of your unique process 🌸 Sometimes your body simply needs what it needs at that time.
My focus is always on what we have, not what we don’t. ✨

10/11/2025

10/08/2025

Eat food that loves you back — simple, whole, and full of life.

Made a fish curry with Boca Negra, a local Portuguese fish that’s a bit like snapper.
My friend’s visiting and loves South Indian food, so we were inspired by and cooked this up in Suja’s kitchen.

Simple and real : onions, ginger, garlic, and tomatoes in coconut oil with mustard seeds, curry leaves, turmeric, chillies, and Redmond sea salt.
The magic touch? A Sri Lankan curry powder (Wijaya) my daughter brought back from her honeymoon.

Finished with creamy coconut milk — no fuss, just real ingredients and food that feels good for body and soul.

That’s what it’s all about: balance, flavor, and nourishment from whole, unprocessed foods — the kind your body understands. 🌿🍛

10/03/2025

✨ Mugachi Usal – A Maharashtrian Classic ✨ फोडनिची उसल )- recipe in the comment’s

Some meals feel like a gentle embrace — this Mugachi Usal (lightly spiced mung bean casserole) took me right back to my mom’s kitchen. Growing up, this was the dish we turned to when we needed something warm, simple, and grounding.

Soaked mung beans, cooked until tender, then tempered with coconut oil, cumin seeds, ginger, green chilies, and curry leaves. Just a pinch of turmeric, cumin/ coriander seed powder and sea salt — keeping it true to its roots, light and nourishing, just the way my mom made it.

She never garnished it with coriander leaves — she didn’t like the taste. Interestingly, some people naturally dislike coriander (to them it tastes soapy — there’s even a genetic reason behind it!). But me? I love coriander, so I always finish my usal with a generous sprinkle, along with freshly grated coconut and lemon ju ice. 🌿✨

I paired it with rye rotis (my twist on the traditional wheat ones) — made with coconut yogurt, ginger, garlic, crushed cumin, and rolled thin for a rustic touch. On the side, a simple carrot & courgettes salad dressed in olive oil, apple cider vinegar, lemon juice, scallions, mint, and garlic. Crisp , cooling, and the perfect balance.

Sometimes, the most lightly spiced dishes carry the deepest memories. 💛

MugachiUsal

09/17/2025

🌸 Webinar Invitation: “Eat Well, Live Well – A Woman’s Guide to Hormonal Health, Weight Loss & Vitality” 🌸

Are you struggling with weight gain, low energy, or hormonal imbalances?
Do you want to feel more vibrant, balanced, and in control of your health?

Join us for a FREE live webinar where we’ll introduce you to the Metabolic Balance®️ program—a scientifically backed, food-based approach to achieving lasting wellness.

🗓 Date: Saturday, 20th September
🕓 Time: 4:00 PM IST
🎙 Hosted by: Sujata Kale-Banerjea & Taranjeet Kaur

Sujata Kale-Banerjea is a Clinical Nutritionist with 16+ years of experience and a Certified Metabolic Balance®️ Coach for over 13 years. She has helped clients across Canada, the U.S., the U.K., India, and beyond achieve lasting transformations—not only in weight management but also in improving metabolic health and reducing reliance on medication.

Taranjeet Kaur is a Clinical Nutritionist since last over 2 decades. She is also a Diabetes Educator and a Certified Metabolic Balance consultant for almost 13 years helping clients in India.
With thousands of success stories, Sujata and Taranjeet will share how food can be your most powerful tool to:

✅ Lose weight naturally
✅ Balance your hormones
✅ Boost your energy
✅ Improve your overall wellbeing

💬 Hear real-life client stories
🌱 Learn how to manage common health issues through food
🎯 Discover how Metabolic Balance®️ can help you take charge of your health—without supplements or starvation

Seats are limited!
👉 Register now for free and take the first step toward a healthier, happier you.

🔗 d72c6672-d105-4ef5-8a63-7d59961f5c3f@c66e7c1b-4891-403b-9133-99e83cbe0596" rel="ugc" target="_blank">https://events.teams.microsoft.com/event/d72c6672-d105-4ef5-8a63-7d59961f5c3f@c66e7c1b-4891-403b-9133-99e83cbe0596

09/08/2025

A little food adventure from our trip to Madeira… 🍴 We finally found paneer (yes, in Madeira!) and of course I had to cook with it. 🧀💫
Watch the full story here

https://www.instagram.com/reel/DOWdejTCE77/?igsh=NmNhNjZxYnVvYWhq

07/13/2025

https://www.instagram.com/reel/DMEI5vyO2gC/?igsh=ZG9zaXpoeDd1bXJj

02/09/2025

Hey everyone!

Hope you’re having a fantastic Super Bowl Sunday! As we wrap up the weekend, I want to remind you all that you’re not just winning on the field, you’re winning in your health journey too! Every healthy choice, every balanced meal, and every mindful snack is a touchdown for your body.

Keep shining, and let’s make this week just as amazing!