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Good Nutrition by Sash, Berlin (2025)

23/11/2025

🫘 Easy Peasy Protein Bowl – Family Meal for Under €1.60 pp! 🌿

Beans are BACK, baby – and they’re not just for student budgets 😜
Here’s a delish, balanced plate that’s easy on the wallet and kind to your gut 👇

⸻

🛒 You’ll Need (serves 4):

For the beans:
✔️ 1 cup dried black beans (soaked overnight)
✔️ ½ red onion, chopped
✔️ 2 garlic cloves
✔️ 1 tsp cumin
✔️ 1 bay leaf
✔️ 1 tsp salt
✔️ 1/3 orange peel zest (trust me 😏)
✔️ 1 tsp olive oil
✔️ Optional: pinch of chilli flakes
✔️ TIP: Add 1 tsp bicarb to the water when cooking for a happier tummy!

For the rice:
✔️ 1 cup wild & jasmine rice mix – cook as per packet 📦

For the salsa:
✔️ 1 cup cherry tomatoes, chopped
✔️ A handful of fresh parsley
✔️ 1 tbsp vinegar (apple cider or red wine)
✔️ Pinch of salt

⸻

🍴 How To:

1️⃣ Simmer soaked beans with everything listed (except lime/cilantro – optional at the end).
2️⃣ Let it bubble gently ‘til soft – 1 to 1.5 hrs.
3️⃣ Cook rice while beans are cooking.
4️⃣ Mix up your fresh salsa.
5️⃣ Build your bowl: rice ➡️ beans ➡️ salsa. Done and dusted! 🙌

⸻

💪 Why it Slaps (Nutritionally):

✔️ Around 17–20g protein per serve
✔️ Complete plant-based amino acids ✅
✔️ Rich in fibre = good poops & happy hormones 💩
✔️ Slow-release energy + iron, folate, magnesium 💥
✔️ Gut-friendly if prepped right

⸻

Budget-friendly, freezer-friendly, kid-approved AND gut-nourishing? That’s what we call real food magic ✨

14/09/2025

✨ Parents, let’s talk about kids + gut health ✨

As a mom, I know the worry when your little one struggles with stomach pain, toilet troubles, or constant discomfort. We often don’t know what to do to help them – I’ve been there with my own children.

What I discovered (through a lot of trial, tears and training) is that gut health plays a HUGE role in our children’s overall wellbeing — from mood, to immunity, to energy levels. It’s not just “tummy stuff”… it’s the bigger picture of health. 🌱

That’s why I’ve put together a FREE eBook on Kids’ Gut Health — filled with practical insights from a functional nutrition + naturopathy perspective. It will help you understand what could be going on, and give you simple ways to start supporting your child’s digestion and health naturally.

👩‍👧 Comment “GUT HEALTH” below and I’ll send it straight to you!

Your child deserves to thrive, not just “get by”. 💛

29/06/2025

Easy Snack for Balanced Plate Benefits

💃 Supports estrogen metabolism — thanks to omega-3s and lignans from flaxseed oil and h**p.

What’s inside:
✔️ 75g full-fat cottage cheese
✔️ 1 tbsp h**p seeds
✔️ 1 tsp flaxseed oil
✔️ 1 gluten-free multigrain roll
✔️ A fresh basil leaf (optional, but lovely)

➡️ ~15g protein | ~7g fiber | rich in functional fats

Quick to prep. Easy to digest. Designed to support hormone health with real food.

31/03/2025

🌸 SOLD OUT! 🌸

Our final South African event happening on 2 April is officially sold out, and my heart is full 🧡

To everyone who’s booked a spot, I can’t wait to share this experience with you — cacao, conversation, and connection in true Nourished Woman style.

To the beautiful SA community who’ve shown up with so much curiosity and love over the past few weeks — thank you. It’s clear that nutrition and hormone health are topics we’re ready to talk about more openly, and that deeply matters.

This is only the beginning. I’ll be sharing more insights, tips, and food swaps in a private WhatsApp group for anyone who wants to keep the convo going.
💬 Reply with nourished1

below and I’ll DM you the link to join.

And yes — interactive online sessions are coming soon, so no matter where you are, you can still be part of this movement 🌍

Let’s keep growing, sharing, and nourishing—together.
— Sasha 🌿

19/03/2025

You can also follow on Instagram to see more.

17/03/2025

I believe in easy food that is practical to implement for healthier lifestyle , that’s why I love MILLET. Have you tried millet before? Let me know below!

17/03/2025

Have you tried millet before? Let me know below!

15/03/2025

Seed Cycling for Hormone Balance – Does It Work? 🤔

Ever heard of seed cycling? It’s a natural approach where you eat specific seeds during different phases of your cycle to support hormonal balance. 🌸✨

🔄 Follicular Phase (Days 1-14):
🥄 Flaxseeds & Pumpkin Seeds – Thought to help balance estrogen & support ovulation.

🔄 Luteal Phase (Days 15-28):
🥄 Sesame & Sunflower Seeds – May support progesterone & ease PMS symptoms.

But does science back it up? Research is still limited, but many women report feeling more balanced, with fewer PMS symptoms & more regular cycles. Plus, these seeds are packed with nutrients! 🥑💪

Have you tried seed cycling? Drop a 🌱 in the comments if you’re curious!

11/03/2025

Fluffy Cottage Cheese Pancakes – A Protein-Packed Breakfast for Kids

For Pancake Tuesday, I made these delicious cottage cheese pancakes for my kids, and they had no idea I secretly boosted them with extra protein! They devoured them, none the wiser that they were getting a nutrient-dense, gut-friendly meal instead of just a sugar rush.

Unlike regular pancakes, these are loaded with cottage cheese, which adds calcium, probiotics, and protein to keep little tummies full and focused. The eggs provide brain-fueling choline, and I used buckwheat flour for extra fiber, but you can swap it for regular flour if you prefer.

Recipe

Makes about 15 pancakes

Ingredients:
✔️ 400 g cottage cheese
✔️ 4 eggs
✔️ 1 tsp vanilla extract
✔️ 2 tbsp sugar (or swap for honey/maple syrup)
✔️ 1 tbsp baking powder
✔️ 125 g buckwheat flour (or regular flour)
✔️ 56 g ghee or coconut oil for frying

Instructions:

1️⃣ Add all the ingredients in order (cottage cheese, eggs, vanilla, sugar, baking powder, flour) into a blender.
2️⃣ Blend for 10 seconds until smooth and creamy.
3️⃣ Heat ghee or coconut oil in a pan over medium heat.
4️⃣ Pour batter into small portions and cook until golden brown on both sides.

This recipe makes about 15 pancakes, depending on size. Serve with fresh berries, nut butter, or yogurt for an extra nutrient boost. A sneaky, wholesome win for Pancake Tuesday—or any day!

08/03/2025

Celebrate Yourself This International Women’s Day!

Ladies, today is more than just a date on the calendar—it’s a reminder of your power, resilience, and worth. As women, we pour so much into our families, careers, and communities, often forgetting that we, too, need nourishment—not just in body, but in mind and spirit.

Self-care isn’t selfish—it’s survival. Whether it’s carving out time for a slow cup of tea, a nourishing meal, a moment of silence, or a deep belly laugh, today is a call to prioritise YOU. Because when you thrive, everything around you flourishes.

So today, let’s raise a glass (or a smoothie!) to self-love, self-care, and the unstoppable force that is YOU.

Take up space. Rest. Nourish. Celebrate. Because you deserve it.

Let me know if you want any tweaks to fit your brand voice better!

07/03/2025

Fluffy Cottage Cheese Pancakes – A Protein-Packed Breakfast for Kids

For Pancake Tuesday, I made these delicious cottage cheese pancakes for my kids, and they had no idea I secretly boosted them with extra protein! They devoured them, none the wiser that they were getting a nutrient-dense, gut-friendly meal instead of just a sugar rush.

Unlike regular pancakes, these are loaded with cottage cheese, which adds calcium, probiotics, and protein to keep little tummies full and focused. The eggs provide brain-fueling choline, and I used buckwheat flour for extra fiber, but you can swap it for regular flour if you prefer.

Recipe

Makes about 15 pancakes

Ingredients:
✔️ 400 g cottage cheese
✔️ 4 eggs
✔️ 1 tsp vanilla extract
✔️ 2 tbsp sugar (or swap for honey/maple syrup)
✔️ 1 tbsp baking powder
✔️ 125 g buckwheat flour (or regular flour)
✔️ 56 g ghee or coconut oil for frying

Instructions:

1️⃣ Add all the ingredients in order (cottage cheese, eggs, vanilla, sugar, baking powder, flour) into a blender.
2️⃣ Blend for 10 seconds until smooth and creamy.
3️⃣ Heat ghee or coconut oil in a pan over medium heat.
4️⃣ Pour batter into small portions and cook until golden brown on both sides.

This recipe makes about 15 pancakes, depending on size. Serve with fresh berries, nut butter, or yogurt for an extra nutrient boost. A sneaky, wholesome win for Pancake Tuesday—or any day!

Good Nutrition by Sash

23/11/2025

14/09/2025

29/06/2025

31/03/2025

19/03/2025

17/03/2025

17/03/2025

15/03/2025

11/03/2025

08/03/2025

07/03/2025

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