Sarah Flower - Nutritionist & Author

Sarah Flower - Nutritionist & Author Sarah Flower is a nutritionist and author, based in Exeter, Devon, offering nutritional consultation

We grew up drinking cider in parks, getting home without phones, no Google Maps, no safety net — just vibes and a vague ...
20/09/2025

We grew up drinking cider in parks, getting home without phones, no Google Maps, no safety net — just vibes and a vague idea of the way back.

Now we’re in perimenopause, and guess what?
We’re tired
We’re sweaty
We’ve had enough
And we’re fresh out of people-pleasing energy

This isn’t “just getting older” — this is HORMONES going full punk rock in your body. Mood swings, anxiety, hot flushes, joint pain, gut drama, brain fog, weight gain that laughs in the face of salads… sound familiar?

You are not losing the plot.

Your body is trying to talk to you; it just needs the right interpreter, and yes, we can do this!
I help women like us take back control, balance hormones, and feel like themselves again, but better. And yes, I have been there and worn the t-shirt, so I completely understand from both a professional and personal viewpoint.

So if you’re over 40 and feeling like a walking hormone explosion, you’re in the right place.
Book a consultation today - I also offer free 15-minute chats if you are nervous about committing and want to find out more. We can explore your diet, lifestyle, and even take an in-depth look at all your hormones, with DUTCH & Gut testing, DN,A and even vaginal smears.

🔗 Links in bio
www.sarahflower.co.uk

✨ Beyond the Clinic: What I Do ✨While I love working in my clinic, I’m also deeply passionate about a variety of other p...
19/09/2025

✨ Beyond the Clinic: What I Do ✨

While I love working in my clinic, I’m also deeply passionate about a variety of other projects that allow me to promote health and wellness on a larger scale. Here’s a glimpse of what I’ve been up to:

🌿 Collaborating with PR companies to advise on health, food, and lifestyle products.
🌿 Developing recipes and writing health & cookery books, with 24 books published to date.
🌿 Working with businesses and schools to improve nutritional standards and promote wellness.
🌿 Running health and wellbeing seminars, inspiring individuals and organisations to live healthier lives.
🌿 Writing for the national press and appearing on the radio to share my expertise in nutrition and wellness.
🌿 Advocating for low-sugar, nutrient-rich food, proving that healthy can also mean delicious.

If you’re looking for someone to help develop recipes, create engaging health content, or collaborate on wellness-focused initiatives, I’d love to hear from you. Together, we can inspire others to make better choices for their health and well-being.

💬 Let’s connect—drop me a message or visit my website to learn more.

18/09/2025

Still hungry an hour after breakfast?
Dragging yourself through the morning?
Let’s fix that.

My new High Protein Breakfast eBook is here, with 31 delicious, protein-packed recipes to fuel your day the right way.
No fads, no blood sugar crashes, just real food that supports your energy, metabolism and hormones.
There are also some informative articles on protein, cortisol, fibre and more.

Perfect for busy people who want:
🍳 Easy, balanced breakfasts
🥑 Gluten-free, lower-carb, unprocessed options
📊 Full nutritional breakdown (net carbs, protein, fibre, fats)
📚 Expert tips on protein, blood sugar, cravings and hormones

Whether you're juggling stress, struggling with sleep, or just fed up of feeling knackered all morning, this is for you.

👉 Available now for just £7.50 for an 80-page ebook.
(Link in bio or head to sarahflower.co.uk to download your copy from my shop - click on buy books in the header of my website.)

Say hello to your new favourite low-carb snack!These crispy, seeded crackers are so easy to make and packed with good st...
17/09/2025

Say hello to your new favourite low-carb snack!

These crispy, seeded crackers are so easy to make and packed with good stuff — healthy fats, fibre, and plant-based protein. Perfect for dipping, topping or nibbling as they are.

✅ Gluten-free
✅ Grain-free
✅ Vegan-friendly
✅ 0.5g net carbs per cracker

I’ve just popped the recipe on my blog — link in bio and https://www.sarahflower.co.uk/post/low-carb-seeded-crackers . If you give them a go, tag me . I love seeing your kitchen creations.

🥞 High-Protein Pancakes – low carb, gluten-free and hormone-supportingIf you struggle with blood sugar crashes, mid-morn...
16/09/2025

🥞 High-Protein Pancakes – low carb, gluten-free and hormone-supporting

If you struggle with blood sugar crashes, mid-morning cravings, or feel tired by 10am, it might be time to rethink your breakfast.

These fluffy vanilla protein pancakes are packed with Greek yoghurt and whey — a perfect way to start the day feeling full, balanced, and energised.

✔️ 49g protein per serving
✔️ Just 7g net carbs
✔️ Gluten free & dairy-free adaptable

They’re also featured in my High-Protein Breakfast eBook – grab yourself a copy today, available from my website (Go to Books tab). This book contains 31 high-protein breakfast recipes.

👉 Full recipe now live on the blog (link to website in bio!)

You’re not imagining it – your body really has changed in midlife.You’re eating well, exercising more, cutting calories…...
15/09/2025

You’re not imagining it – your body really has changed in midlife.

You’re eating well, exercising more, cutting calories… and still gaining weight around your middle.

Here’s the truth: weight gain in your 40s and 50s often has nothing to do with willpower — and everything to do with hormones, blood sugar, stress, poor sleep, and gut health.

In my latest blog, I break down 5 real reasons midlife weight gain happens — and what actually helps. Spoiler: it’s not eat less, move more.

📖 Read the blog via the link in bio or visit www.sarahflower.co.uk/blog
💬 Book a free 15-minute chat if this feels like your story

🧬 Hormones. Stress. Insulin resistance. It’s not just about “eating less and moving more.”Midlife weight gain is complex...
14/09/2025

🧬 Hormones. Stress. Insulin resistance. It’s not just about “eating less and moving more.”

Midlife weight gain is complex, and it’s not your fault.

My latest blog post uncovers the real reasons behind stubborn pounds in your 40s, 50s, and beyond — and why calorie counting often makes things worse.

📖 Empower yourself with the facts (and some practical tips you can try today).

👉 Read the blog now via the link in bio. https://www.sarahflower.co.uk/post/midlife-weightgain

🍫✨ Chocolate Key Lime Pie ✨🍋I whipped up this delicious pie during a home-visit cookery session with a client, and it br...
13/09/2025

🍫✨ Chocolate Key Lime Pie ✨🍋

I whipped up this delicious pie during a home-visit cookery session with a client, and it brought back memories of the chocolate lime sweets I loved as a child. The combination of the zesty lime filling and the rich chocolate base was a hit with the family, so I hope you enjoy it too!

🌟 Why You’ll Love It:
✔️ Low-carb and indulgent
✔️ Creamy, zesty, and refreshing
✔️ Perfect for family gatherings or a special treat

✨ Top Tip: To get the most juice out of your limes, roll them firmly on the table for a few minutes or pop them in the microwave for 10 seconds!

🍴 Nutritional Info (Per Serving):
427 Kcals | 44g Fat | 2.9g Net Carbs | 6.4g Protein

Ingredients:
🍫 Base:
• 200g ground nuts (pecan, walnut, almond, brazil, hazelnut)
• 50g butter
• 2 tbsp cocoa powder

🍋 Filling:
• 2 ripe avocados, mashed
• 4-5 limes (zest and juice)
• 1 lemon (zest and juice)
• 180g cream cheese
• 300g extra-thick double cream
• 1 tsp gelatine powder (mixed with 75ml water)

Method:
1️⃣ Process the nuts to give 150g of ground nuts and mix with melted butter and cocoa powder. Press evenly into a greased or lined flan dish, forming raised sides. Chill to set.
2️⃣ Whisk all filling ingredients in a bowl until smooth and creamy.
3️⃣ Pour the filling onto the nut base and smooth out evenly.
4️⃣ Refrigerate for 3 hours to set.
5️⃣ Decorate with whipped cream and lime slices if desired.

This dessert is creamy, tangy, and so satisfying—perfect for anyone looking for a low-carb treat with a nostalgic twist. 💛

📖 Save this recipe and give it a go!

CARROT CAKE… but make it low carb and sugar free 🥕✨Yes, it’s possible — and it’s absolutely delicious. Moist, spiced, na...
12/09/2025

CARROT CAKE… but make it low carb and sugar free 🥕✨
Yes, it’s possible — and it’s absolutely delicious. Moist, spiced, naturally sweetened and perfect with a dollop of cream cheese topping (or coconut yoghurt if you’re dairy free).

This is one of those recipes that feels like a treat but won’t send your blood sugar into chaos.
✔ Grain free
✔ No added sugar
✔ Gluten free
✔ High in fibre and good fats

Perfect for anyone living low carb, supporting hormone balance, or just wanting a better bake.

Get the full recipe here:
👉 www.sarahflower.co.uk/post/delicious-low-carb-carrot-cake
(Or tap the link in bio)

Let me know if you try it — I love seeing your bakes!

Best friends. ❤️
12/09/2025

Best friends. ❤️

Looking for a proper low carb bread that doesn’t taste like cardboard?This is it — my go-to Grain Free Seed Bread.It’s:✔...
11/09/2025

Looking for a proper low carb bread that doesn’t taste like cardboard?
This is it — my go-to Grain Free Seed Bread.
It’s:
✔ Keto friendly
✔ Gluten free
✔ Yeast free
✔ Packed with protein, fibre and healthy fats
✔ Holds together (yes, really!)
✔ Toasts beautifully

Whether you’re low carb, sugar free, or just trying to support your hormones or digestion — this bread is a game changer.

Top with butter, nut butter, smashed avo or a poached egg — whatever you fancy.

Grab the full recipe here:
👉 www.sarahflower.co.uk/post/seed-bread
Or tap the link in bio if you’re on Instagram

Let me know what you top yours with!

YES, these are low carb profiteroles. And yes, they’re grain free. 🤯If you thought choux pastry was off the table on a k...
10/09/2025

YES, these are low carb profiteroles. And yes, they’re grain free. 🤯
If you thought choux pastry was off the table on a keto lifestyle… think again.

These beauties are:
✔ Grain free
✔ Gluten free
✔ Sugar free
✔ Totally indulgent

Light, airy pastry filled with whipped cream and topped with melted dark chocolate — the kind of pudding that feels like you’ve gone off plan… but haven’t.

This recipe is perfect if you’re living low carb, supporting blood sugar balance, or just miss proper patisserie treats.

You’ll find the full recipe here:
👉 www.sarahflower.co.uk/post/keto-profiteroles-choux-pastry-recipe
Or tap the link in bio

Would you like to see more low carb puddings like this? Let me know below 👇

Address

Holmedale Health, 34 Denmark Road
Exeter
EX1,1SE

Opening Hours

Monday 9am - 5:30pm
Tuesday 9am - 8pm
Wednesday 9am - 5:30pm
Thursday 9am - 5:30pm
Friday 9am - 5:30pm

Telephone

+447545287816

Website

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