http://www.roottonutrition.com/

Root to Nutrition, Crowthorne (2026)

15/10/2021

Absolute legends at Le Peche Mignon in Highbury …great coffee and the sourdough is actually unreallll 😍

04/10/2021

Cured egg yolks 🍳

Bit of a labour of love BUT…
✅ The most amazing salty, umami flavour
✅ Grated over avocado, pasta or used instead of Parmesan in dishes
✅ Reducing from baking
✅ Can be stored in the fridge for a few months
✅ Use instead of salt (a little goes a long way for flavour!)

Will definitely be making these again! Used a recipe 👍 cover them in salt over night, gently wash then dehydrate in a low oven for a few hours

07/06/2021

A moment of reflection 💭

Feeling content and so nostalgic today being back at the University of Surrey ☺️

If you would have told me 10 years ago (as a fresher) that I would be back giving a lecture to nutrition students today, then I wouldn’t have believed you!

I was never the best in the class and nor’ would I label myself particularly ‘successful’, but today I was reminded that success looks different for everyone. We can be so quick to rattle through our life’s milestones and tick through our to-do list that today’s dreams quickly become tomorrow’s reality and we forget the struggle and hardships it took to get there..

The thing is, I am not sure where I will be or what I will be doing when I feel like I’ve ‘made it’, maybe I never will?

But today I can recognise how far I’ve come in the last 10 years, all the hard work I’ve put in and all the struggles I’ve got through 🙌

What does ‘success’ look and feel like for you?

04/06/2021

Get the glow ☀️

Our skin is our largest organ and can be affected by a whole host of different factors including:
🧬Genetics, overall health and your environment
⚡️Stress or lack of sleep
☀️ Skin care routine and sun exposure
☕️ Excess alcohol, caffeine and poor hydration
🍭 A poor diet

Here are my top tips for feeding your skin from the inside:
🌈 Eat a wide variety of fruits and veggies, each colour contains different nutrients and antioxidants, aim for min 5 portions a day
🥑 Try and have some foods rich in omega 3 and healthy fats (oily fish, fish, nuts, seeds, vegetable oils, flaxseed, avocado)
💦Stay hydrated! Aim for 1.5-2L a day of water
🥯Opt for whole grain carbohydrates where possible for slow releasing energy and fibre
🍫Try to reduce the consumption of foods high in sugar
💊 If you are consuming a varied, balanced diet then you will be consuming all your skin health nutrients: vitamins A,C,D,E and some B vitamins, zinc and selenium and do not require supplements

💡 Always speak to your GP, Registered Nutritionist or Dietitian before making any dietary changes or cutting out foods, you could be missing out on some key nutrients!

18/05/2021

Thirsty? 💦

🍓This is my new favourite afternoon thirst quencher...I made a lemon squash the other day (no added sugars) and couldn’t find any ice so whacked in some frozen raspberries and this absolute delight was born! Add any frozen berries you fancy, fruits or herbs!

How do you keep track of your hydration throughout the day?

🥛Do you count glasses?
🍼Do you have times written on your bottle?
⚪️🟡🟠🟤 Do you look at your wee? If you are well hydrated your urine should be clear to lightly coloured.. the darker in colour, the more dehydrated you are

14/05/2021

Bottoms up!🍸

🧠Alcohol and mental health have a complicated relationship and we all have our own reasons for having a drink/ or not. Mental health issues can not only result from drinking too much alcohol, they can also contribute to people drinking too much

🥃Alcohol has a depressant effect and affects our central nervous system, making our moods fluctuate. Alcohol helps us to numb emotions and relax in stressful situations (Dutch courage). Over time, this can stop us from confronting difficult issues our lives which need to be addressed

💤 Alcohol interferes with the quality and duration of our sleep which can lead to reduced energy levels and poor health outcomes

🍟Alcohol can change our taste preferences and make us more prone to ordering that takeaway or kebab. Not only can it affect our food choices but has been associated with nutritional deficiencies as it alters the way we metabolise nutrients

⏰ Regular, excessive drinking can increase our risk of dementia (including early onset dementia

12/05/2021

Know your fats! 🥑

What are dietary fats?

🤷‍♀️Depending on the chemical structure, fats can be categorised into saturated, unsaturated and trans fats.
🥓 Saturated fats are typically from animal sources (visible fat on meat, meat products, butter, high fat dairy, cakes, chocolate, biscuits, pastries etc)
🥜Unsaturated fats are further broken down into monounsaturated fatty acids (MUFA) and polyunsaturated (PUFA) and typically found in plant and fish sources; Omega 3 and 6 are types of PUFA.

What types of fats do we need?

🍔A high intake of saturated fats is associated with raised blood cholesterol which can increase the risk of cardiovascular disease. Some studies have linked high intake with dementia incidence and have been shown to affect the structure of our brain cells which can impact neurotransmission (nerve messages).
❤️ It is recommended that most of the fats in our diet comes from unsaturated sources, as we know these are beneficial for health (hormone production, heart health, brain function absorption of vitamins).

Why are healthy fats so important for your mental health?

🧠20% of the fat in our brain is made from the essential fatty acids omega-3 and 6. They are termed ’essential’ as they cannot be made within the body, so must be consumed through the diet.
Inadequate intakes of omega-3 and omega-6 fats in the diet, are often associated with a number of mental health conditions including depression or reduced cognitive function (concentration, memory etc)

Where can you find these healthy fats?

🐟 PUFA: walnuts, flaxseed, vegetable oils, fish and oily fish (sardines, salmon, mackerel, trout, herring, kippers) seaweed, algae
🫒 MUFA: Olive/rapeseed/corn/sunflower oil or spreads made from these oils, unsalted peanuts, nuts or nut butters, sunflower seeds, sesame seeds, chia seeds, avocado

11/05/2021

Buzzing on caffeine⚡️

🍫What is caffeine?
Caffeine is a naturally occurring compound found in some teas, coffee and chocolate and is added to energy drinks, fizzy drinks and some supplements or medications.

🫖What does caffeine do?
Caffeine stimulates the central nervous system (stimulant) and can affect our mood, memory, alertness, energy levels, physical and cognitive performance. Caffeine is absorbed within 30-45 minutes of consuming and can remain in the blood for over 9 hours.

⚡️Whilst this may be helpful for improving concentration and alertness throughout the day or prior to physical activity, consuming too much can impair recovery, worsen anxiety, irritability and sleep.

☕️How much is too much?
It’s important to remember that caffeine affects us all differently. The recommendation is less than 400mg a day which is around 4 coffees (200mg for pregnant women).

💤 Could your caffeine consumption be affecting your sleep? Perhaps swap to decaf options in the afternoon?

09/05/2021

Gut Health💭

🍓I have been chatting loads to my clients and attendees to corporate workshops recently about gut health! When it comes to gut health, we have to think about our whole lifestyle: sleep, stress, exercise levels, psychological support, food and medications.

🥦Look out for my gut health blog coming at the end of May in my monthly newsletter!

Here are a few of my top tips to improve our gut health:
🥑 Eat a diverse diet rich in plant foods (the more diverse our diet, the more diverse out gut microbiome!)
🍐Get moving!
🍌Find effective ways of managing your stress
🍅 Prioritise getting 7-8 sleep a night
🍉 Drink alcohol and caffeine in moderation
🫐 Chew your food well and avoid distractions at meal times
🍇Avoid excessively tight clothes
🥝Know when to seek medical advice (when you symptoms are persistent and affecting your quality of life, unexplained weight loss, bleeding, changes in bowel habits etc)

🍊This is my simple roasted roots and blood orange salad - recipe on my blog!

06/05/2021

Want a tasty, satisfying but balanced lunch? 🔥 I
have got you back!

These 15 minute crunchy quesadillas are packed with flavour, protein, veggies and fibre 👍

🌶 Make a big ol’ batch of chilli for the week (quorn, beef, chicken, beans, veggie whatever you like) and use in multiple recipes including this one

Ingredients:
➕Couple of big spoonfuls of leftover chilli (we had quorn chilli with mixed beans and extra peppers)
➕1 wholemeal wrap
➕handful grated cheese (cheddar, vegan, mozz etc)
➕ Chunky guacamole (avocado, tomatoes, chilli, lime juice, seasoning)
➕ Shredded veggies or salad
(If you are super hungry then use two wraps and assemble like a cake in the pan)

Method
1️⃣ Turn your oven onto 200C
2️⃣ Start to warm your wrap in a dry frying pan and heat your chilli in the microwavey
3️⃣ Sprinkle over the cheese and cook untill it starts to melt
4️⃣ Add your chilli on one side and fold over (you can add extra roasted veggies if you like)
5️⃣ Place in the oven on a tray (if you pan isn’t oven proof) and crisp for 5 mins on one side, flip and 5 mins on the other side
6️⃣ I went rogue and mixed the guacamole in with the shredded veggies, but prepare whatever tasty side salad you like (my bad boy Asian slaw would be good here)
7️⃣ Slice the quesadilla in half and serve with your salad
8️⃣ Take a photo and show me your creations!

05/05/2021

Mid week batch cooking 🍳

🫑This high protein frittata is packed with veggies, fresh herbs, optional cheese. Perfect for breakfast, lunch or as a snack!

Recipe for 2 large portions:
➕6 eggs
➕3 heaped tbsp low fat cream cheese/quark (or 125ml cream or milk)
➕Around 600g chopped veggies
➕Handful fresh herbs (chives, parsley, basil etc) or dried
➕Optional added cheese (cheddar, feta, mozzarella, goats cheese)
➕Salt and pepper

1️⃣Preheat your oven to 200C
2️⃣Chop all your veggies into 1-2cm pieces - I used onion, peppers, sweet potato. Use whatever you fancy! Pop in your oven proof dish and drizzle with oil, salt and pepper
3️⃣Roast in the oven for 25-30mins until softened
4️⃣Whisk your eggs with your cream cheese/quark/milk choice, add chopped herbs, salt and pepper
5️⃣Remove veggies from the oven and leave to sit for a few mins. Add in your egg mix and wiggle the tray to get all the egg involved. Add any extra cheese here if you fancy!
6️⃣Place back in the oven for 20 mins
7️⃣Leave to cool for a few mins before attempting to turn out or just cut from the tray! Serve with avo, salad, toast etc and enjoy!

You can make in an oven proof frying pan, cupcake tray, tin or any oven proof dish.. remember to adjust the egg ratios and cooking time as needed 🥚

03/05/2021

Happy bank holiday!☀️
Stop scrolling and go and have a beautiful day!

My french toast is the perfect lazy morning breakfast 👌check out my reels for the full recipe!

Root to Nutrition

15/10/2021

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07/06/2021

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18/05/2021

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12/05/2021

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