Caroline Barton Nutrition

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Caroline Barton Nutrition

Diet and lifestyle plans to manage your health with simple steps and supportive advice Who do I work with? How does it work? What do you get? What now?

As a registered nutritional therapist and naturopath, my approach nurtures the body and mind to rebalance, using food as medicine, incorporating lifestyle advice to return you to optimal wellbeing. Complementing traditional medicine, naturopathic nutrition focusses on the root cause of symptoms to enable meaningful, long-term improvement. Advice is simple and supportive, driven by what is manageable and achievable for you, to make a positive difference to your health. I understand it can be stressful and tiring to find inspiration in the kitchen to feed yourself or your family with nutritious food they will enjoy. From experience with my own family and running a farmers’ market food stall, I offer practical help with recipes and workshops to make daily meal preparation quick and easy, tasty and wholesome. I work with men and women of all ages, including young adults who want to make confident choices about food and health issues. Typically they are people who seek a health improvement but are unsure what will work for them or where to start. If you put up with symptoms impacting your life such as low vitality, problem skin, unhappy tummy, cravings, low mood/stress and anxiety, weight control, or ongoing bone/hormone/metabolic issues, then targeted diet and lifestyle support can make a real difference. We discuss your health goals and agree a personalized plan of action, including step-by-step changes followed by frequent check-ins together to review progress, develop the plan, make any tweaks and help you stay on track. The initial consultation can be in person at my home, or via Zoom, catch-ups normally on Zoom. It’s a good idea to allow 3 months or more for best results, though you may see earlier improvements. Options:
3 x month package: price £250
initial consultation of 90 minutes, where I take a full health, diet and lifestyle history.
6x fortnightly catch-ups (15-45 minutes), to build the plan and overcome any problems. Discount on any recommended supplements.
1 x month package: price £180
initial consultation as above, plus 3 weekly catch-ups. I may suggest functional tests or supplements, but my first approach is to achieve change through diet. (Functional tests or supplements may be useful, but my….) To book a free 20 minute discovery call or an appointment, please e-mail or message, and I’ll get back to you promptly. I am a member of ANP (Association of Naturopathic Practitioners) which promotes quality healthcare, education and research, ensuring practitioners are suitably qualified and adhere to standards to maintain and protect the public.

11/01/2024

LUNCH for lots of us is a daily delve into the fridge or cupboard - a chance to create something differently delicious every day in next to no time…
SO LONG AS you keep supplies of leftovers, handy jars, tins and veg at the ready.
Some of my favourites staples:
Jar of artichokes
Jar of sauerkraut
Pouch of lentils/jar of cooked chickpeas
Cooked wholegrain rice or pasta
Nice cheese 😋
Tinned sardines, mackerel, tuna
Prawns, eggs, cold roast beef, salmon or chicken
Jar of toasted nuts and seeds
Hummus
Fresh herbs and dried spices
Chopped veg and fruit
Nut butter/kefir/pesto/horseradish/mustard/miso for dressings

My plate here is chopped sugar snap salad with spring onion and seeds, sauerkraut, roasted squash with nigella, crispy spiced chickpeas, walnuts and witchetty grubs (sorry pasta/pesto!)

Five minutes of fun every day - surprise yourself with lunch!

Do get in touch for nutrition advice, and healthy eating and weight management.

05/01/2024

I love simplicity - the muted colours of this hummus in its lovely bowl seem to chime with the bleached landscape and sky at this time of year…
How food looks is an important part of triggering good digestion… so match food to your mood and take pleasure in the sight and smell before you enjoy the taste and texture too 😉
Bowl made by potter Abi Lawrence . Hummus recipe using Carlin peas for a nuttier twist
(quantities very forgiving, no need to be exact)
-250g Carlin peas and chickpeas
-2tbs tahini, or more
-juice of 1 lemon
-1tsp flaky sea salt and 1tsp ground cumin
-blitz till blended, loosen with splash of water if needed

21/12/2023

Quick colourful lunch!
This ticks my boxes - easy, delicious, nutritious, looks good enough to eat!
First the CARROT SALAD - do try it…
1 grated carrot, 1 small orange, nigella seeds
-add carrot, chopped orange and nigella to bowl, mix in a good pinch of salt, small drizzle of olive oil
*packed with vitamin C and beta carotene for immunity, skin and collagen
Next mix the SALMON SALAD
-1 tin of salmon, stick of finely diced celery (or use cucumber, deseeded), chopped red onion/spring onion, 2tsp fennel seeds, 2tsp sesame seeds, pinch of chilli flakes, salt and pepper, drizzle of olive oil
-lightly crush or toast fennel and sesame seeds to release oils and flavour
-mix and mash everything together
-pile onto rye/pumpernickel toast
*salmon is good source of protein and healthy fats, anti inflammatory for heart and brain
*high fibre bread for gut health

19/12/2023

Super-easy soup - love this for a wet winter day (plenty of those!) also perfect if you have hungry house guests over Christmas - quick to make and everyone likes it 😋

*Creaminess comes from the chickpeas instead of cream, so it’s lighter with more fibre and protein
*chickpeas rich in manganese for turning food into energy, bones and connective tissue, and folate for healthy red blood cells and growth
*cauliflower is rich loaded with minerals, vitamins and antioxidants
-vitamin C (anti inflammatory, immunity)
-choline (healthy nervous system and cellular function)
-sulphoraphane (liver detoxification)
-low carb and versatile
-antioxidants (protect against disease, anti cancer effects)

CREAMY CAULIFLOWER SOUP
-1 small cauliflower, cut into florets
-1 diced onion
-2 cloves chopped garlic
-100g cooked chickpeas
-800ml vegetable stock (or use half stock/ bone broth)
-2tsp mixed herbs
-juice of 1/2 lemon
-grated Parmesan or chilli flakes to serve
*warm a glug of olive oil in a large pan, sweat onion for 5 minutes, then add garlic, cauliflower, about 2/3 chickpeas, stock, herbs and good pinch of salt and pepper.
*cover and simmer for 10-15 minutes till cauliflower is tender,remove from heat
*blitz with stick blender, then add lemon juice, stir in remaining chickpeas and check seasoning
*serve in warm bowls with either grated Parmesan (I’ve used chilli flakes and coriander)

04/12/2023

Simplest soup ever! COURGETTE AND BROAD BEAN - I love this soup, so easy, smooth and creamy 😋
-1 large courgette, sliced
-approx 165g frozen baby broad beans
-500ml vegetable stock
-handful of fresh mint or dill
*Place courgette, beans snd stock in a pan, bring to boil and simmer for 5 minutes
*add generous seasoning plus fresh herbs, and blend till smooth
*serve with swirl of olive oil, plain yoghurt/kefir or chilli flakes
-broad beans are chock full of nutrients, contain fibre and folate and can help regulate weight and cholesterol
-source of protein, plus minerals such as magnesium and manganese for bone strength, brain and nervous system function
-courgette plentiful in vitamin A to support sight and immunity

30/11/2023

Lunch today with a lovely friend visiting, this is what we had…
ROAST TOMATO SOUP
Toss about 6 large tomatoes, 4 small sliced potatoes, 1 sliced red onion, 2 chopped garlic cloves, 1 tbs fennel seeds and large bunch of thyme leaves in olive oil, spread on a baking tray with generous seasoning. Roast till soft and coloured. Blend with stock and serve warm.
HUMMUS
Blitz 1 tin chickpeas, 2-3tbs tahini, juice of a large lemon, handful fresh dill, 1tsp each of salt, cumin and garam masala.
(Love those herbs and spices 😋)
Sourdough baguette, board of roast ham, Serrano ham and lovely Cornish Yarg and goats Gouda, plus fruit.
*cooked tomatoes are rich in lycopene, good for heart, immune and eye health
*hummus provides fibre, plant protein and an array of vitamins and minerals
*cheese is a delicious source of protein and calcium to support muscle and bone

28/11/2023

Leftovers for lunch again! Love looking in the fridge and using up bits and pieces for a quick, colourful bowl - made in minutes.
Today it’s boiled eggs, mixed leaves, crunchy sugar snaps, fresh and sun blush tomatoes, cold cooked broccoli, cottage cheese and last of pouch of lentils.
No need to make a dressing - just drizzle over cider vinegar, olive oil and very generous glug of tahini (because it makes me happy 😃)

15/11/2023

This PEA AND PESTO SOUP is so easy it almost makes itself.
Leading a quiet life in the freezer, it’s easy to forget plain old peas contain just about every vitamin and mineral you need, PLUS
*plenty of fibre
*plenty of protein - x7 more than carrots - which work together to reduce appetite hormones, slow digestion and satisfy hunger.
*leeks and onions are anti-inflammatory and source of prebiotic fibre to feed good gut microbes
*handy, cheap and family favourite
-Here peas get a chance to show off their sweet and subtle flavour, with pesto adding earthy depth 😋
-2 onions, diced
-500g frozen peas
-1 leek, sliced
-800ml veg stock
-4tbs pesto
*Melt a k**b of butter in a pan, with a dash of olive oil
*sweat onions and leek for 10 minutes covered, to soften
*add stock, bring to boil, simmer for 5 minutes then add peas and return to simmer for 5 minutes more. Add seasoning, stir in pesto, then blend till smooth
*if you like you can serve with a swirl of kefir or a few chilli flakes

12/11/2023

Easy Sunday evening supper WHITE BEANS IN FRESH TOMATO SAUCE - quick, comforting, delicious, very nutritious!
- I love the creaminess of the beans paired with the freshness and flavour of the sauce
- fennel seed brings depth and a wealth of protective polyphenols
- cooked tomatoes are rich in lycopene, good for heart and skin health, anti-cancer properties (it is most concentrated in skin, so do not peel!)
- olive oil in sauce helps absorption of lycopene and other nutrients
-beans are rich in fibre plant protein, wide range of vitamins and minerals

*4-5 ripe tomatoes, chopped roughly
*1 onion finely chopped
*1 heaped tsp fennel seed
*1 heaped tsp oregano
*a scrap of garlic chopped
*a dash of red wine vinegar
*can of cannellini or butter beans
-make the sauce: warm a glug of olive oil, add onion and sweat on medium heat for 5 minutes.
-lightly crush fennel seeds with a spoon and add to pan with oregano and garlic (this releases beneficial volatile oils)
-stir and add tomatoes, cover and cook on low for 15-20 minutes
-add a dash of red wine vinegar, remove from heat. Add generous pinch of salt, lots of black pepper
-blitz with stick blender
-drizzle olive oil in a large pan, add beans with their liquid snd heat through (the liquid will help form a creamy consistency)
-add tomato sauce and stir through
-serve with scatter of fresh basil or dill if you have it, or some chilli flakes

06/11/2023

Soft spot for sausages? (hands up anyone? ✋
We can enjoy most foods in moderation - so it’s not just WHAT you eat, but HOW you eat… Choosing plenty of great gut friendly foods keeps your energy, blood sugar and mood on track, while allowing you occasional treats.
-This is lunch of farm shop sausages, celeriac salad (previously posted), turmeric sauerkraut (), green salad and pasta with kale pesto (leftovers) 😋 Love your food!

Do get in touch for a free chat if you’d like support with your health goals.

20/10/2023

OK, no prizes in the beauty pageant, but this MINT, GREENS and BEANS SOUP hots the spot - so simple and delicious.
-1 large leek, sliced
-4 large sticks of celery, chopped
-1 fresh chilli chopped or chilli flakes*
-1 heaped tsp bouillon powder
-fresh stock or bone broth*
-large bunch of mint leaves (2 good handfuls)
-tin of haricot beans, drained
-squeeze of fresh lemon juice (optional)
~sweat leek and celery in a lidded pan with k**b of butter and dash of olive oil for 10 minutes
~add chilli, bouillon and broth and simmer for another few minutes.
~remove from heat, add mint leaves and blitz with stick blender. Add beans and warm through. Finish with black pepper and salt to taste before serving, with a squeeze of lemon if you like.
NB *if you don’t like chilli, use fresh chopped ginger *use good stock cube instead
TIP perfect as is, or sprinkle with toasted seeds, dollop of pesto or a swirl of crème fraiche

-mint may soothe digestive tract, relieve bloating, mint aroma may increase alertness and relieve fatigue and congestion
-leeks rich in magnesium, vitamins A and C, antimicrobial compounds and prebiotic fibre for healthy gut
-bone broth may soothe and repair gut lining, rich in minerals and vitamins
-haricot beans great source of fibre, plant protein and B vitamins

15/10/2023

Just for fun 🤩🤣 but it doesn’t have to be like this…on a sunny Sunday morning hope we’re all feeling fabulous 👍

Address

Beaconsfield
HP92NU

Website

http://www.carolinebartonnutrition.co.uk/

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