Rob Hobson Nutritionist, Cardiff (2025)

19/12/2025

Gut health + mood on one plate

We are learning more about how the gut and the brain are connected, because what you eat doesn’t just affect digestion, it can influence how you feel day to day. This is exactly why I designed this recipe with

It brings together prebiotic fibre (to feed your gut microbes) and live bacteria (to top them up), alongside nutrients like omega-3 fats and magnesium, which are linked to mood and cognitive health.

Charred broccoli and lentil sprout salad with kefir–tahini dressing
Serves 4| 400 calories | 14g protein | 10g fibre

Ingredients

1 head broccoli, cut into florets and halved 1 tsp extra virgin olive oil 1 tin butter beans, drained and rinsed 100g lentil sprouts 1 small carrot, grated ½ small red onion, finely sliced A small handful of rocket or baby spinach 50g walnuts, toasted 30g sunflower seeds, toasted A few pomegranate seeds

For the kefir–tahini dressing:
100ml plain kefir 1 tbsp tahini 1 tsp honey or maple syrup ½ clove garlic, crushed Squeeze of lemon juice Sea salt and black pepper, to taste

Method

1. Heat a grill pan on high and brush lightly with olive oil. Grill the broccoli for about five minutes on each side until lightly charred and tender. Toast the walnuts and sunflower seeds in a dry pan for a few minutes until golden.
2. To make the dressing, whisk together the kefir, tahini, honey, garlic, and lemon juice until smooth and creamy. Season with salt and pepper to taste. Add a splash of water if you prefer a thinner texture.
3. In a large bowl, combine the butter beans, lentil sprouts, carrot, onion, and rocket. Spoon onto a large serving dish and arrange the grilled broccoli on top.
4. Scatter over the toasted nuts, seeds, and pomegranate, then drizzle generously with the kefir–tahini dressing. Serve while the broccoli is still warm.

17/12/2025

Buying last-minute Christmas gifts for men doesn’t have to mean panic-buying socks or novelty tat.

These are genuinely some of the gifts I’d be very happy to find in my own stocking. They are simple, well-made and actually useful. The kind of Christmas gift ideas for that get used long after the wrapping paper’s gone, whether that’s food, grooming, gym kit, clothes or smart home upgrades.

This is my no-faff men’s gift guide which is full of easy wins if you’re doing your Christmas shopping a little late (like me!).

If anything catches your eye, I’ve popped all the details together in my Linktree in the bio so you can take a closer look.

Save it, share it, or send it to someone still searching for the right gift ideas for a man in the family (someone are great for everyone by the way!)🎄

15/12/2025

Plant-Based Sushi Bowl with Mango & Gochujang Dressing

If you’re looking for a plant-based recipe that’s fresh, easy and packed with nutrition, this sushi bowl is a great healthy lunch idea and a fun one to make with teens. It’s a brilliant way to lean into whole-food eating without spending hours cooking. The edamame adds high-protein plant power, the veggies support gut health, and the homemade dressing keeps things ultra-processed-free but still full of flavour. This one is from Unprocessed Your Family Life.

Serves 2 | 540 calories | 18g protein | 10g fibre
Ingredients

150g sushi rice ½ cucumber, peeled, deseeded and thinly sliced diagonally 2 tbsp rice wine vinegar 1 tbsp honey 2 tbsp black sesame seeds 100g edamame beans 1 small avocado, thinly sliced 1 small mango, diced 30g sushi ginger, drained 1 plain crispy seaweed thin, cut into strips

For the dressing:
 4 tbsp runny tahini 2–4 tbsp warm water 2 tbsp lemon juice 1 garlic clove, crushed 1 tsp honey 1–2 tsp DIY gochujang sauce (in my book but use shop bought othewise) Pinch of sea salt

Method
 1. Rinse the rice and cook according to the packet. 2. Whisk the dressing ingredients together until smooth, adding more water to reach a Greek-yoghurt consistency. Start with 1 tsp gochujang so it’s not too spicy. 3. Toss the cucumber with salt, leave 10 mins, then drain. Mix the rice vinegar and honey, add half to the cucumber and set aside. 4. Fold the remaining vinegar mix and sesame seeds through the cooked rice. 5. Divide the rice into 2 bowls. Top with cucumber, edamame, avocado, mango and sushi ginger. 6. Drizzle with the dressing, scatter over seaweed strips and serve.
7. It’s a light, energising bowl that fits perfectly into a balanced, whole-food diet and if you’re not fully plant-based, you can add prawns or salmon for extra protein.

14/12/2025

Raw Cacao & Chilli Truffles (Homemade Christmas Treat) ✨

If you want something a little healthier than the usual Christmas chocolate truffles, these raw cacao truffles are a brilliant option. They’re intense, rich and chocolatey with a proper kick from the chilli which is exactly the sort of healthier festive treat I like to keep in the fridge at this time of year.

They also quite a nice Christmas gift, especially if you’re trying to steer someone away from ultra-processed picks.

Raw cacao is naturally rich in magnesium, which plays a role in energy production, muscle relaxation, sleep, and mood. Cacao is rich in theobromine which is a mild stimulant that supports blood flow and gives a gentler lift than caffeine So these aren’t just delicious, they’re a little functional too.

Makes 24 | 70 calories | 1.5g protein | 1.7g fibre per truffle

Ingredients

4 tbsp cashew nuts 10 pitted dates 4 heaped tbsp raw cacao powder 1-2 tbsp runny honey ½ tsp salt
1 tsp ground cinnamon ¼ fresh red chilli, very finely chopped 1 vanilla pod, seeds scraped 2 tbsp cacao butter 2 tbsp coconut oil

To finish: cacao powder, chopped nuts, coconut, or sesame seeds

Method

1. Soak the cashews in hot water for 20 minutes, then drain.
2. Add cashews, dates, cacao, honey, salt, cinnamon, chilli and vanilla to a blender. Blitz until smooth.
3. Melt the cacao butter and coconut oil.
4. Pour the melted mixture into the blender and blitz again until rich and glossy.
5. Flatten the mixture on a tray and chill for 1 hour.
6. Roll into small balls and dust with cacao powder or coat in nuts, coconut or sesame.
7. Store in the fridge for up to 5 days.

They’re small but mighty! a healthy chocolate truffle with bold flavour and a naturally magnesium-rich boost.

12/12/2025

People keep asking me whether GLP-1 medications like semaglutide and tirzepatide “destroy your muscles” but the conversation has become far more dramatic than the science supports.

Yes, you can lose some lean mass when you’re losing weight quickly, but this isn’t unique to GLP-1s. It happens with any significant weight loss. What matters is the proportion, the pattern, and how well you’re supporting your body while your appetite is reduced.

The clinical trials that actually measured body composition with DXA scans show something very different from the headlines:
 ➡️ Most of the weight lost is fat mass, not muscle. ➡️ The proportion of lean tissue actually increases as people lose weight. ➡️ Overall body composition improves especially with larger weight losses.

Where things become more complicated is behaviour, not the medication.
 If your appetite disappears, your protein intake drops too low, you skip meals because you “don’t feel hungry”, and you are not doing resistance training, then yes you will lose more lean tissue than you’d like. That’s just physiology.

And this is also why people who don’t really need these drugs, or those who start them at a relatively low weight, face a different set of risks. When you don’t have much fat to lose, the body leans more heavily on lean tissue for energy. That’s when nutritional support becomes absolutely essential.

So instead of fuelling fear, we should be talking about solutions:
 ✨ keeping protein consistent ✨ building in simple strength work ✨ supporting metabolic health, not just chasing a number on the scale ✨ and giving people clear, practical advice and not catastrophic headlines

GLP-1s aren’t the enemy here. Lack of guidance is. If you’re using these medications or thinking about it then focus on nourishing your body by understanding how to eat well with a low appetite to protect your muscle and support your long-term health.

The Low Appetite Cookbook - link in bio

10/12/2025

If you’re confused about fibre, you’re definitely not alone. Most adults in the UK are eating barely half of what we need for good gut health, steady digestion, balanced energy and long-term wellbeing.

What I really want people to understand is this: increasing your fibre intake is one of the simplest and most effective ways to improve your overall health.

The research is strong. Higher-fibre diets are linked with a lower risk of heart disease, type 2 diabetes, colorectal cancer, and even lower all-cause mortality. Fibre also supports a healthier gut microbiome, better appetite regulation, more stable blood sugar, and naturally boosts the nutritional quality of your daily meals.

And you don’t need perfection or trends to get there. Just small, consistent habits: adding more fibre foods like beans, wholegrains, nuts, seeds, fruit and vegetables.

These tiny shifts make meals more satisfying and support long-term healthy eating far more than any quick fix.

If you want better digestion, more energy and a healthier gut microbiome, let plants take up a bit more space on your plate. Small habits, big impact. 🌱

09/12/2025

When you’re on a roll with training, the last thing you want is a cold derailing your routine. I get it, but this is where listening to your body really matters.

Professional sports guidance is pretty clear…“above the neck” symptoms like a runny nose or mild sore throat usually mean light movement is fine. Light being the important word here and not intervals, not hill reps, not anything heroic.

But “below the neck” symptoms like a chesty cough, fever, muscle aches, unusual fatigue are a red flag. Training through systemic symptoms increases strain on the heart, prolongs illness, and delays your return to proper performance. And honestly, heading into a busy gym coughing and sneezing isn’t fair on anyone else either.

There’s also the immune angle as your body is already working hard. Gentle movement may help you feel better, but intense training becomes another stressor that backfires fast.

When you’re recovering, ease in at around 50% of your usual load for a couple of days and build from there.

So yes, you can train with a very mild cold, but only lightly. Anything more than a sniffle? Rest is the smartest and most responsible choice. You’ll get back stronger, sooner.

05/12/2025

What I eat after an 80-minute morning session (bike cardio + weights).

In the morning after a training session I need things to be ready to eat and super simple so I can get on with my day as quickly as possible.

This is my go-to soaked oat breakfast. It’s simple, high in protein, and fits the science without overcomplicating things.

You shouldn’t forget carbs after a workout and the amount you need depends on the intensity of your training.

For rapid glycogen restoration (like two-a-day sessions or long endurance training), the ACSM/AND/DC guidelines suggest 1.0–1.2 g carbohydrates per kg of body weight per hour in the first few hours.

That’s perfect for athletes who need to get glycogen back up fast.

But, Im not an athlete! my own sessions don’t deplete glycogen enough to need that full amount. For mixed training like mine (weights + cardio x 6 sessions), a more practical 40~60 g carbohydrate + ~30 g protein is ideal (0.3g/kg BW). It’s enough to fuel recovery, repair muscle and support the next day’s training without excess as well as contributing to my daily carb needs so I am not catching up later in the day.

I use a protein powder and creatine so for me it’s just easier to shove it all into the one breakfast. Walnuts are great for healthy fats, blueberries are antioxidant rich and they both contribute to my vitamin and mineral intake.

This is the kind of post-workout meal that makes sports nutrition simple, sustainable and enjoyable.

Soaked Protein Oats Serves 1 | 490 cals | 55g carbs | 35g protein | 8g fibre 
• 60 g rolled oats • 200 ml soy milk • 1 scoop unflavoured whey or vegan protein (find one with least ingredients)
• 5 g creatine • 80 g mixed berries • 15 g nuts

Stir everything together, leave it in the fridge while you train, and it’s perfectly soft when you get home. Easy, balanced recovery fuel.

04/12/2025

Mexican adzuki & black bean hot pot

This is proper comfort in a bowl hearty, spicy and packed with fibre. Using tinned beans means you get all the flavour with none of the soaking, and adzuki beans bring a nutty bite that works beautifully with the warm spices. It’s a brilliant recipe if you’re trying to cut back on ultra-processed meals but still want something filling, nourishing and big on flavour. Top with avocado and fresh chilli, and serve with rice, quinoa, tortillas or a baked sweet potato.

Serves 4 | 360 calories | 16g protein | 13g fibre per serving

Ingredients
 1 tbsp olive oil 1 onion, finely chopped 1 carrot, finely diced 2 sticks celery, finely diced 1 red pepper, finely diced 2 garlic cloves, finely chopped 1 tbsp grated ginger ½ red chilli, deseeded and finely chopped ½ tsp chilli powder ½ tsp paprika 1 × 400g tin adzuki beans, drained and rinsed 1 × 400g tin black beans, drained and rinsed 1 × 400g tin cherry tomatoes
1 tsp unsweetened cocoa powder
Small handful coriander, chopped
1/2 lime, juiced  Sea salt

To serve:
 Mashed avocado Spring onion, finely sliced Yoghurt

Method

1. Heat the oil in a large saucepan over a medium heat. Add the onion, carrot, celery and red pepper and cook for 8 minutes until softened.
2. Stir in the garlic, ginger and chopped chilli and cook for 1 minute. Add the chilli powder and paprika and cook for 30 seconds to toast the spices.
3. Tip in the adzuki beans, black beans and cherry tomatoes plus half the tine of water. Season generously with salt and black pepper. Bring to a simmer, then reduce the heat and let it bubble gently for 20–25 minutes.
4. Stir in the cocoa powder then add the coriander, lime juice and salt.
5. Spoon into bowls and top with avocado, spring onion and sliced chilli.

02/12/2025

If you’re using GLP-1 medication you’ll know how dramatically your appetite can drop. And while that can support weight loss, it also creates a new nutritional challenge I’m seeing more and more:

👉 People in larger bodies becoming undernourished because they’re eating too little and not eating enough protein, fibre or nutrient-dense foods.

This is the modern GLP-1 obesity paradox: you can lose weight quickly while your micronutrient intake, muscle health, energy levels and gut health decline in the background.

If you don’t learn how to eat well during appetite suppression, you may reach your “goal weight” feeling depleted, weak and unsure what to eat next and this makes long-term weight maintenance much harder.

This is why nutrition support is essential on GLP-1s. Not for a “GLP-1 diet”, but to help you keep your protein intake, fibre, healthy fats, vitamins and minerals where they need to be, even when you’re eating less.

This is exactly why I wrote The Low Appetite Cookbook which is for anyone struggling with low appetite not just GLP 1.
 It teaches you how to nourish yourself on small portions, build balanced mini-meals, protect muscle mass, support gut health and keep your nutrition strong throughout (and after) GLP-1 treatment.

📘 My new book is out on 4th December and you can now pre-order it on Amazon. 
If you’re on GLP-1 medication or experiencing low appetite for any reason, it will support you every step of the way.

Link in bio.

01/12/2025

Black bean, shiitake & miso burger

If you’re trying to cut back on ultra-processed foods, homemade veggie burgers are one of the easiest swaps you can make. These black bean burgers are packed with umami thanks to shiitake mushrooms and white miso, high in fibre, rich in plant protein and brilliant for gut health.

Serves 4 | 450 calories | 17g protein | 8g fibre per serving

Ingredients

2 tbsp extra virgin olive oil 1 onion, finely chopped 2 garlic cloves, finely chopped ½ tsp smoked paprika 160g shiitake mushrooms, finely diced 1 × 400g tin black beans, rinsed and drained 2 tsp tamari (or soy sauce) 2 tsp white miso paste 2 tbsp plain flour 4 soft white milk rolls or wholemeal rolls, toasted

Method

1. Heat 1 tablespoon of the oil in a large, non-stick frying pan over a medium heat. Add the onion and garlic and sauté for 5–8 minutes until softened. Stir in the paprika and cook for another minute. Add the mushrooms and mix well. Cook for about 10 minutes, stirring occasionally, until the mushrooms are soft and reduced in size.
2. Add the black beans to the pan and stir to combine. Let them cook for 5 minutes. Mix in the tamari, miso paste and flour and cook for a further 10 minutes, stirring occasionally. Transfer the mixture to a bowl and use a fork to mash everything together. Set aside to cool.
3. Shape the mixture into 4 patties using wet hands and place them on a lined baking sheet. Lightly dust each patty with flour.
4. Heat the remaining tablespoon of oil in a large frying pan over a medium heat; once hot, fry the patties for 5 minutes on each side until charred.
5. Serve in toasted buns with mayonnaise and sriracha, gochujang, or simple tomato ketchup. Add sliced tomatoes and lettuce.

Like and follow for more tasty recipes!

28/11/2025

Your gut and brain are talking to each other all day long and when your gut’s not happy, you’ll often feel it in your mood, energy and sleep. That’s the gut–brain axis in action.

Most of the time, a diverse, fibre-rich diet will do the heavy lifting. But life isn’t always tidy as stress, poor sleep, travel, antibiotics and “off-track” eating can all knock your gut out of balance.

That’s when a targeted live bacteria supplement like uk may be useful when your gut needs a little extra support.

Look after your gut, and your gut will help look after your mood.

Rob Hobson Nutritionist

19/12/2025

17/12/2025

15/12/2025

14/12/2025

12/12/2025

10/12/2025

09/12/2025

05/12/2025

04/12/2025

02/12/2025

01/12/2025

28/11/2025

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