My Healthy Cook

16/09/2025

🍽️ How to build a balanced plate ⤵️

This is my go-to formula as a nutritionist for creating nourishing, satisfying meals that fuel both body and mind:

🥦 ½ vegetables – for fiber, vitamins & color
🍗 ¼ protein – to support muscle & satiety
🍠 ¼ whole carbs – your long-lasting energy
🥑 + a bit of healthy fats – for heart health & flavor

Whether it’s lunch, dinner or a power bowl, this simple structure helps you stay energized, satiated & balanced all day long. 💪

📌 Save this post for your next grocery run or meal prep!

28/05/2025

SALMON TARTARE 🥑 RECIPE ⤵️

🍋‍🟩 Fresh, zesty, and rich in nourishing fats — this Avocado Lime Salmon Tartare is one of my favorite light meals to fuel both body and mind.

This plate combines:
• Marinated salmon 🍣
• Creamy avocado slices on the side 🥑
• A bed of baby spinach 🌱
• Wholegrain crackers for that perfect crunch
• And a splash of lime for brightness 🍋‍🟩

It’s light, fresh, satisfying — and packed with quality protein, fiber, and good fats.

💡 The recipe is just below — and if you’re curious about the nutritional breakdown and health benefits, stay tuned — I’ll be sharing more details soon on my website 💻

👇 Save for later 👇
—

Avocado Lime Salmon Tartare (1 portion)

Ingredients :
✔️ 2 handfuls baby spinach
✔️ 90–100g salmon (raw or smoked), diced
✔️ Juice of 1/2 lime
✔️ 1 tsp soy sauce
✔️ 1/2 tsp sesame oil
✔️ Fresh coriander or herbs, chopped
✔️ Sesame seeds (topping)
✔️ 1/4 avocado, sliced (on the side)
✔️ 3–4 wholegrain crackers (on the side)

Instructions :
1. Marinate salmon with soy, lime, sesame oil, and herbs. Let rest 2h in the fridge.
2. Arrange spinach on a plate, add salmon in the center.
3. Add avocado slices and garnish with sesame, lime, herbs.
4. Serve with crackers. Enjoy fresh 🌿

—

11/05/2025

Let each meal be a moment to reconnect with yourself — with calm, presence, and care 🌱

When you slow down, create a calm space, and tune in to your hunger and fullness signals, eating becomes more than just a routine — it becomes a moment of presence, pleasure, and self-care.
It’s not about perfection. It’s about learning to listen. 💌

✅ Which of these 3 steps will you try today?

03/05/2025

MUST DO !
🌱 A toast to vibrant mornings and nourishing bites!

This creamy green protein toast is my go-to for a balanced, energizing start: edamame for protein, avocado for healthy fats, green peas for fiber, and wholegrain bread for slow carbs.
Perfect for breakfast or a light meal — and SO easy to make!

Question is : When will you try it? 🙌

07/01/2025

👩‍⚕️ Every individual’s path to wellness is unique, and so are my services.

☀️ Discover a range of fully personalized, holistic services created to support you at every stage of your wellness journey. Whether you’re looking to optimize athletic performance, nurture a healthier relationship with food, achieve hormonal balance, build mental resilience, or make sustainable lifestyle changes, I’m here to help.

🌱 There’s no one-size-fits-all solution. Together, we’ll design a plan that meets your individual needs, tapping into evidence-based strategies and practical guidance.

💌 Ready to start? Send me a message or click the link in my bio to learn more and book your consultation today!

29/11/2024

👩‍⚕️ My approach is rooted in personalization, science, and care. It is all about understanding your unique needs and creating the best strategy to help you feel your best and achieve lasting results.

🌱 Here’s how I work to bring balance, health, and harmony into your life! Whether it’s through nutrition guidance, mental coaching, or practical lifestyle strategies, I’m here to support you every step of the way.

1️⃣ Discovery & Assessment: We start by exploring your goals, challenges, and lifestyle to understand your unique needs.

2️⃣ Personalized Strategy: Together, we build a customized plan tailored to your health objectives and preferences.

3️⃣ Ongoing Support & Adjustments: I provide regular guidance and adapt the plan as needed to ensure long-term success.

💡 My tools include nutrition, mental coaching, cognitive behavioral therapy, hormonal balance, microbiology and practical tips like meal planning and recipes.

💪 Ready to transform your health and well-being?
Let’s connect and start your journey today!

🌍Online consultations or in Lausanne 🇨🇭

08/11/2024

🍁 Fall into healthier habits 🍁

The crisp air, the colorful leaves, the cozy sweaters—fall is here and shining 🍂 As the temperature starts to drop this is the time to embrace warmth, grounding ourselves, and balance as we prepare our bodies and minds for the colder months. Here are a few simple tips to keep you feeling vibrant and energized all autumn long:

🥕 Savor seasonal veggies
Root vegetables like carrots, beets, sweet potatoes, and pumpkins are in abundance and packed with nutrients! Roast them for warmth and natural sweetness, or add them to soups and stews for that cozy fall vibe.

🍋 Boost your immune system
Fall is the perfect time to support immunity with vitamin-rich foods like apples, pears, and citrus. Try adding a handful of nuts and seeds for zinc and healthy fats to keep your skin glowing and your immune system strong.

🫚 Spice it up
Warming spices like cinnamon, ginger, and nutmeg are perfect for this time of year! Not only do they add flavor, but they also help support digestion and keep us feeling warm from the inside out. (We love a good mulled wine right 🙈 *in moderation)

🧘‍♀️ Embrace mindful moments
Fall reminds us to slow down. Start the day with a few minutes of gratitude, go for a mindful walk in nature, or wind down with a good book and a cozy blanket. These little moments can help us feel more grounded and connected to each ourselves and surroundings.

🍃 Enjoy seasonal comfort foods (with a healthy twist)
There’s room for cozy fall favorites in a healthy lifestyle! Opt for lighter, nourishing versions of classic comfort foods like warm apple crisps, hearty grain bowls, or pumpkin soups.
Or give a twist to your mac n’ cheese with whole grain pasta, add vegetables and some protein 💪

🍂 Let’s make the most of this season by nourishing our bodies and minds with all the goodness nature offers.

#

This post keeps it cozy and practical, perfect for fall and engaging your followers with seasonal health tips! Let me know if you’d like to personalize it further. 🍁

04/11/2024

🍛 Cozy up with a warm bowl of chicken curry daal – healthy, balanced, and nourishing!

🍁 This comforting fall recipe is packed with flavor and hearty textures, perfect to keep you fueled and satisfied as the days get cooler.

🍂 A sneak peek at this perfect blend of spices and goodness Stay tuned for the full recipe, coming soon on the website!

03/09/2024

👩‍⚕️ Hi, I’m Léa Templier, a certified holistic nutritionist and wellness expert dedicated to helping you achieve optimal health.

Through personalized guidance in nutrition, movement, and mindfulness and with a deep commitment to your well-being, my goal is to empower you to make informed decisions and build sustainable, balanced lifestyles that enhance both your body and mind. 🥑

🎯 My Mission:
My mission is to guide each person towards optimal and sustainable well-being through a holistic approach integrating nutrition, movement and mindfulness.

🌱 My Vision:
I strive to become a trusted resource in holistic health, inspiring and educating my clients to adopt fulfilling and balanced lifestyles. I aspire to create a community of empowered and informed people, able to understand and respond to the needs of their bodies and minds, while building a solid foundation for sustainable health and optimal quality of life.


Whether you’re looking to improve your energy, manage stress, or achieve specific health goals, I’m here to support you with personalized consultations and a compassionate approach.

🇫🇷🇬🇧 My services are available in both English and French, so you can choose the language you’re most comfortable with.

✨ Ready to start your wellness journey? Let’s connect! ✨

02/09/2024

🍂 What Do We Eat in September? 🍂

As the seasons change, so does the fresh produce available in Switzerland! This month, fill your plates with locally grown, seasonal fruits and vegetables. Not only do they taste amazing, but they’re also better for the environment and your wallet. 🌱✨

Why choose Swiss seasonal produce?

• Lower CO2 Emissions 🌍: Enjoy local veggies and reduce your carbon footprint by avoiding imported produce.

• Fresher, Tastier 🍅: Harvested at peak ripeness, these fruits and veggies burst with flavor!

• Less Waste ♻️: Buy direct from farmers and skip the plastic packaging.

• Budget-Friendly 💰: Seasonal produce is cheaper, like asparagus in its prime season.

• Support Local Farmers 🚜: Keep jobs in your community and enjoy a transparent supply chain.

>>> Swipe to see what’s in season this September and make the most of nature’s bounty! 🍏🥕

22/08/2024