Sonnda Catto Nutrition

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Sonnda Catto Nutrition

Nutritionist, Researcher & Award-winning Chef | Le Cordon Bleu-trained, ex-Michelin starred | Eat for Wellbeing & Joy

Sonnda combines her extensive expertise in nutrition, evidence-based scientific research, health behaviour change and the culinary arts to support people Eat for Wellbeing & Joy. She provides one-to-one healthy eating coaching, food workshops and classes, and a range of healthy eating consultancy services (research, resource development, diet development, recipe and product development) and is currently in the process of writing her first cookbook. Over the last several years, Sonnda has developed a modified ketogenic diet, designed to overcome the limitations of traditional keto diets, for which she is seeking grant-funding to study towards a doctorate.

23/11/2025

✨🍂FALLACHAN🍂✨
Last week, the bf treated me to a belated birthday lunch , my celebration spot of choice.🎉
Founded by , the food is hyper-seasonal and hyper-local, a beautiful snapshot of time and place, honouring and celebrating nature’s rhythms, the land’s abundance, and the chain of people from ground to plate.🌿
We share the exact same food philosophy – food that connects to TIME, PLACE, PEOPLE and PLANET – only Craig does it much better in the kitchen!🔥
My 4th visit, I caught the last days of their autumn lunch menu. Highlights included: Perthshire hedgehog mushrooms, Manor Valley sika deer, Treviso chicory cooked to marmaladey-sweetness, apples, herbs, fruits and ferments preserved in the warm summer months, and of course, Craig’s legendary bread, heavily-peated Octomore sourdough with Bruichladdich whisky wash butter.🍄
Standout wines, both Italian, both from grapes not normally grown in Italy:
Perlé Bianco Riserva 2015 – a Blanc de Blancs rivalling the best champagnes🥂lageder Krafuss Pinot Noir 2022 – elegant and refined, forest floor, white pepper and bags of pinot perfume, rivalling great Burgundy, but with its own high-altitude freshness and minerality!🍷💞
Thanks to Craig, Lauren (their brilliant new maitre’d & somm), and all the team for another very special afternoon.✨
Swipe for a taster. And check out ’s latest post for a chance to win 4 seats to their first ever Sunday Lunch!🎁

28/10/2025

💛QUINCE SEASON IS HERE!💛
First quince of the season – PERFECT organic specimens from . Poached sugar-free, subtly spiced with bay, cardamom & vanilla. Just a waft of each. The smell when I opened the paper bag they were brought home in was… GLORIOUS. Perfumed and intense. So I didn’t want to muck about with heavy flavouring.
Swipe for my poach-first prep trick, flavour notes, and no-added-sugar ideas for butter-soft quince and blush-pink poaching liquid without the sugar slump.
Fancy giving quince a go this autumn? 💬

12/08/2025

💚IN PEAK SEASON in AUGUST💚
Another week of sunshine (mostly). Another week of plenty.☀️🌾🌽
August and September are unrivalled in their choice of produce. THE most abundant months in the calendar.
And, therefore, the easiest to eat LOTS of different plants:
🦠Fuelling your gut
😋And keeping your diet novel, fresh and fun!
Here’s what to get excited about this month.
FRUIT, NEW IN
🍏Apples, Bramley
🖤❤️🤍Black/red/whitecurrants – their only month in season, don’t miss out!
💜Plums
Joining:
🍒Cherries
💕Raspberries
🍓Blueberries, gooseberries, strawberries – their last month in season
VEG, NEW IN
🥬Cabbage: red, spring greens
🧄Garlic
🥒Marrow
💛Parsnips
🌽Sweetcorn
Joining:
So much to choose from it took 2 slides to cover!🤩
COMING IN
Keep an eye out for early sightings of what’s new in next month:👀
🤍Cabbage, winter white
🥬Kale
💚Leeks
🧡Squash
💛Swede
🍇Brambles
🤎Cobnuts (fresh hazelnuts)
💜Damsons
🍐Pears: Conference, Williams’
Source: New Covent Garden Market.
SAVE this list for for all your August shopping – online, at the greengrocer, farmers’ market, or in the produce aisle.👇💚
What’s your favourite seasonal fruit or veg this month? Tell me below!💬

12/02/2025

💘RHUB & ROSE VALLY DAY’S INSPO💘
Rhubarb and rose go together like the moon and the stars. Red on a rose. Bogie & Bacall. 🌙🌟🌹
And with Yorkshire rhubarb at its peak right now, this compote is the perfect timing for a Valentine’s treat – to your favourite person or to self!💝
💘Get the day off to a special start by serving it for breakfast with dreamily creamy Greek yoghurt scattered with a handful of shatteringly crisp toasted flaked almonds
💘Spoon over vanilla ice cream or crème anglaise for dessert
💘Pool beside the wibbliest wobbliest panna cotta, so soft it barely holds together
💘Layer into a trifle
💘Or, if you’re more likely to call for the cheese trolley at the end of a meal, serve with fudgily sweet Ossau-Iraty, available locally from .
Recipe in my free eBook, downloadable from my website footer, www.sonndacatto.co.uk
Simply omit the vanilla and add rosewater to taste. A tablespoon is a good amount, check and add more to taste if you wish.
Happy Valentine’s Day when it comes!

10/02/2025

🤎🎉BIRTHDAY CLOOTIE🎉🤎
A few of you were interested in my last clootie post, so here’s pics of the final pudd.
It didn’t even last a day!
🤎🤎🤎

07/02/2025

🤎🎉BIRTHDAY CLOOTIE🎉🤎
Clooties aren’t just for xmas.
They used to be made for birthdays too.🎁🎂
One of these is for a friend’s birthday this weekend. She LOVES clootie, maybe almost as much as me. Her 95-year-old Mum used to make her one every year. After 15-20 years or so without, I revived the tradition last year.🤎
Her face was such a picture I couldn’t not this year!🤩😂
These are made following my Granny Catto’s inimitable recipe, which I’ve been writing up for the book. Or maybe classes… I’m not sure…📖👩‍🍳
I can’t wait to cut in tomorrow!😋
Would you like to learn how to make THE. BEST. EVER. clootie dumpling?👩‍🍳

04/11/2024

🍂IN PEAK SEASON in NOVEMBER🍁
This month is all about veg and orchard fruit. So many veg they’re literally BURSTING out of the frame!
Opt for heirloom apples and pears for the best flavour. Brogdale Collections - Charity and Natoora are great shouts.🍎🍐
Mix things up with quince or medlar. Trying new foods is a great way to boost the range of plants in your diet = the single greatest determinant of gut health.💛🤎
Why eat seasonally, besides incomparable flavour and higher nutrient content (less travel miles means fresher, which means less nutrient loss)? It’s a great way to:
🧘Connect with time, place & nature, promoting mental and physical wellbeing
🤗Support local – growers, community, economy
🌍Lower your carbon footprint👣
😋Keep your diet novel, fresh, and fun!
NEW IN
🍏Apples: Braeburn, Golden Delicious (the one and only month they’re in peak)
🥔Artichoke, Jerusalem – ‘fartichokes’ – they make you toot because they’re rich in gut-fuelling prebiotic fibre💨
🧡Medlar
JOINING
💚Brussels sprouts
🥬Cabbage: Savoy, spring green, winter white
🥕Carrots
🤍Cauliflower
💛Celeriac
🌱Cress
🧄Garlic
🥬Kale
💚Leeks
💛Parsnips
🥔Potatoes, main crop
🧡Pumpkins
💚Romanesco
🧅Shallots
💜Turnips
🍐Pears: Comice/Concorde, Conference
💛Quince
LAST MONTH IN
💜Cabbage, red
🌶Chilli
🤍Daikon
🤍Fennel
💚Kohlrabi
🍄Mushrooms, wild Chanterelle
💛Quince
💕Radish
🧡Swede – available from store until May
Source: New Covent Garden Market.
SAVE for handy shopping reference later or TAG a friend who’d find this useful.
I’ve never tried medlars before. If you have, I’d love to know what you think of them. And how you use them?💬👇

22/10/2024

🍫🖤CHOCOLATE APPLE BLACK BARLEY RECIPE SHARE🖤🍫
Porridge season is upon us.
This morning, I fancied something a bit different, so opted for black barley with dark chocolate and a ‘Laxton’s Superb’ heirloom apple which was, well, superb.😂
I’m a big fan of barley. For its great taste, texture and AMAZING blood sugar and cholesterol lowering properties.✨
A breakfast of whole barley berries:
💪Lowers your blood sugar not just after breakfast AND lunch, but DINNER too!!
💪Has 2.5 times the cholesterol lowering power of oats (due to its beta-glucan content, a type of soluble fibre)
😋Tastes great – sweet and nutty
😋And has a fab chewy texture!
Black barley gets it colour from anthocyanins, powerful antioxidants that improve cognitive function, mood, brain and blood vessel health, protecting against heart disease, stroke, and dementia.💙🧠
To make:
🖤Cook the barley like brown rice – rinse, add water (500g water per 100g black barley), a pinch of salt, bring to the boil then simmer until it’s absorbed all the water (about 45-55 mins)
🍫Remove a portion, add finely chopped dark choc (I used 10g 85%), stir until melted
🥛Loosen to a creamy consistency with a splash of milk/plant mylk to serve hot, yoghurt or kefir to serve at room temp (heat kills their gut-healthy live cultures)
🤍Serve with full-fat natural yog or kefir
🍏A portion of fruit – Laxton’s Superb heirloom apple from (crisp, juicy, floral notes)
💛Nuts – I used home-roasted cashews – caramelly sweet.👌

15/10/2024

🍂IN PEAK SEASON in OCTOBER🍁
Temps may be cooling, but there’s lots to get excited about in the kitchen.
🍏My favourite apple – Egremont Russet – cat’s tongue/burr-like rough, matte skin; firm pear, crunchy texture; butterscotch (Angel Delight), pear and hazelnuts on the palate – unlike most apples in EVERY way!
🍐Other heirloom varieties of native apple and pear – Cox, Conference, and many more
💛Quince
🤎Walnuts and cobnuts (fresh hazels)
💜The last of the berries – rasps and brambles
💚Crucifers and roots.
Could it be time to try a Quince Walnut Frangipane Tart? I think so!💛💛💛
NEW IN
🍎Apples: Egremont Russet, Royal Gala
💚Brussels sprouts
🍐Pears: Comice/Concorde
🥔Potatoes, maincrop
💛Quince
🤎Walnuts, fresh
JOINING
🥬All the cabbages: red, savoy, spring green, winter white
🥕Carrots
🤍Cauliflower
💛Celeriac
🌶Chilli
🌱Cress
🤍Daikon
💚Fennel
🧄Garlic
💛Horseradish – only in May & Oct
🥬Kale
💚Kohlrabi
💚Leeks
🍄Mushrooms, wild Chanterelle
💛Parsnips
🍐Pears, Conference
🧡Pumpkins
💕Radish
💚Romanesco
🧅Shallots
🧡Swede
💜Turnips
LAST MONTH IN
💚Artichoke, globe
💜Beetroot
🥦Broccoli: calabrese, purple sprouting
💚Celery
🌈Chard
💚Chicory/endive/radicchio
🥗Lettuce, Little Gem
🥒Marrow
🫑Peppers, bell
🌱Rocket
🥬Spinach
🤍Spring onions
🧡Squash
🌽Sweetcorn
🍎Apples, Cox
💜Brambles
🤎Cobnuts (fresh hazelnuts)
❤Raspberries
COMING IN
Check out the last slide to see what’s just coming through and will be in full swing next month.👀
Source: New Covent Garden Market.
Tell me, how will you be cooking up this month’s seasonal goodies?💬👇

23/09/2024

🍑🥒🍎THE 12 FRUIT & VEG YOU SHOULD BUY ORGANIC🍎🥒🍑
It’s Organic September, what better time to talk about the Dirty Dozen?!
The Dirty Dozen is the 12 fruits and veggies most likely to contain multiple pesticide residues (known as the ‘cocktail effect’).
The dirtiest of all produce, they pose the greatest risk to health.⚠️☣️
If buying all organic isn’t feasible, I recommend prioritising your organic spend on these 12.
The list varies across the world and from year to year. Here’s the latest UK Dirty Dozen, compiled annually by .
🍑Peaches/Nectarines
🍇Grapes
🍓Strawberries
🍒Cherries
🌱Spinach
🍎Apples
💚Brussels sprouts
🥒Cucumber
🍅Tomatoes
🧡Apricots
🥗Lettuce
🫛Beans with pods
SAVE this post so you have the list to hand when shopping!

16/09/2024

🍂SEPTEMBER SEASONAL SWAG🍁
I’m a little tardy this month (recovering from COVID), but better late than never so here’s your monthly reminder to switch it up with the seasons.
To enjoy produce at its peak flavour.👌
And increase the number of different plants in your diet – the single greatest determinant of gut health.🦠
Standing on the threshold between the seasons, September is a pretty special time in the kitchen. Back foot in the last profusion of summer, front foot in the first of autumn’s glories. A time to enjoy the best of both.🌞🍂
NEW IN
🤍Cabbage, winter white
🥬Kale
💚Leeks
🧅Shallots
🧡Squash
💛Swede
🍎Apples, Cox
💜Brambles
🌰Cobnuts (fresh hazelnuts)
💜Damsons – the only month they’re in season, don’t miss ‘em!
🖤Elderberries
🍐Pears: Conference, Williams’
🌹Rosehips
Joining:
🍏Apples, Bramley
💕Raspberries
LAST MONTH IN
The ones to relish, before they’re gone again until next year:
🍆Aubergine
🌱Beans: green/runner/flat
💚Courgettes
🥒Cucumber
🌼Edible flowers
🥗Lettuce: cos, iceberg
🧅Onions
🥬Pak choi
💚Peas
🥔Potatoes, new
🌱Watercress
🍒Cherries
💜Plums
COMING IN
Keep your eyes peeled for early sightings of these goodies, in full swing next month!👀
🍎Apples: Egremont Russet, Royal Gala
💚Brussels sprouts
🍐Pears: Comice/Concorde
🥔Potatoes, maincrop
Source: New Covent Garden Market.
How will you be spending this month in the kitchen? Preserving summer? Or exploring autumn’s new options?💬👇
SAVE this list and open it up when you’re shopping – online, in the produce aisle, at the greengrocers or farmers’ market.👇💚

09/09/2024

❤️🖤WHY YOU SHOULD EAT A LITTLE WILD🖤❤️
Adding a dash of wild food to your diet is a great way to increase the number of different plants you eat (plant diversity), the No.1 determinant of gut health.
Getting out in nature is soothing too.
No need to go tramping in the wilds. City green spaces, canal and river paths, back lanes, waste ground, even the weedy parts of your back garden provide rich pickings.
I got this haul yesterday inside an hour.
Whilst picking, a passerby asked me what I was going to do with them. Here’s what I told her, illustrated in the pics from previous years pickings.
The hips are destined for:
🧡Sugar-free Nyponsoppa – Swedish rosehip soup
🧡Rosehip Ripple – a lustrously thick, smooth and creamy compote/purée that I swirl through yoghurts and kefirs to go with mueslis/granolas/porridges
🧡And a parfait I keep meaning to test.
The brambles:
🖤Have gone straight into the freezer for scattering over winter breakfasts
💜If I get some more, I’ll compote them for spreading on toast (100% wholemeal) slicked with nut butters.
Lovely ways to add a splash of cheering colour to cold, dreich wintry days.
Are you planning to pick any wild food this autumn to stock your winter larder?

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