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.

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?👩‍🍳

06/01/2025

⭐✨FALLACHAN HOL HIGHLIGHT✨⭐
Happy new year everyone!
This stunning pic is from the food highlight of my hols, Hogmanay lunch at Fallachan.
Hotly tipped for a star in February, if you haven’t already been, book soon!⭐ This was my 3rd visit and my verdict is unwavering: this is the most exciting food in Scotland right now.💥
Pictured:
Kinlochbervie cod, so tender it was butter-soft, diced kohlrabi for textural contrast, Barra cockles, in a broth cut with sea buckthorn oil and pine oil(?), topped with little black pearls of Scottish caviar, as beautiful as they look🖤💚
Borders hare, buckwheat mole (toasted buckwheat has similar flavours to cacao), poached conference pear, elderberry🤎💛
And the pièce de résistance:
Medlar sponge (I’ve been wanting to try medlars for ages – they DID NOT disappoint), woodruff-poached quince (woodruff tastes similar to tonka, both contain coumarin), their own heather ale in Mossgiel organic dairy milk ice cream and a caramel (poured after the pic was taken), finished with a porcupine of chestnut crisps.🤍🧡
Standout wines:
Gusbourne Blanc de Blancs 2018 – think high-definition champagne🥂
Azienda Agricola Guerrieri Rizzardi ‘3 Cru’ Amarone Classico 2019 – rich, silky, supple and oh so smooth.🍷💞
Thank you to Craig Grozier and all the team for another very special afternoon.✨

23/12/2024

🎉🎄HOW TO EAT FOR WELLBEING & JOY OVER THE FESTIVITES🎄🎉
It’s a wrap! I finished up 2024 with a talk on How to Eat for Wellbeing & Joy Over the Festivities at an amazing Invisible Cities Networking Event, held at University of Glasgow School of Health & Wellbeing.
I shared a plethora of tips to maintain a healthy and joyful diet over the celebrations including:
✨Psychological tips to overcome overindulgence
✨Practical tips to eat less sugar – WITHOUT sacrificing on enjoyment
✨Lots of festive recipes and culinary inspo
✨And my fave local chocolate recommend, Kreuzberg Chocolates, proving my point that I’m all about balancing pleasure with health!
The room was filled with great energy and the questions afterwards were on fire.🔥
Thank you to Michaela at Invisible Cities for the invitation, to my friend and menopause coach Dana of Purplelight Midlife for introducing me to the network, and to everyone who attended and made it such a success.🫶
Wishing you all a very merry xmas, happy holidays and much festive cheer. See you in 2025!🎄🎉✨

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?💬👇

27/10/2024

🥇NUTRITIONIST OF THE YEAR SCOTLAND 2024🥇
I am so pleased and proud to share the news that I’ve won ‘Nutritionist of the Year Scotland’ for the FOURTH year in a row!!😁🤩
The Corporate LiveWire Prestige Awards recognise SMEs that have proven to be the best in their market in the past year.
Winning once was marvellous. Twice even better. Three times, a surprise. Four times – proof of the continuous evolvement and improvement of my 1:1 nutrition coaching programme, the 360 Personalised Nutrition Programme.
Winning the award for the fourth time in a row marks my continual quest for excellence. And says a lot about who I am and what drives me – my thirst for knowledge and understanding, love for deep dives into science, food and cooking, boredom at standing still, and perhaps most of all, my inability to stop working on something until it’s at its sheeny, shiny best.
‘Good enough’ has never been in my lexicon, not because I’m a perfectionist – never been able to relate to that. I simply have an unstoppable drive to keep working on something until I’ve got to the bottom of it or made it its best. Traits that have served me well in life.
Thank you Prestige Awards – I am honoured.🙏 The award scheme has been really good to me and I’d highly recommend it to any small business.
Thank you to my clients for placing your trust in me.
Check out slides 2-3 for the judges’ feedback on my 360 programme.
Click here for more on my approach: https://www.sonndacatto.co.uk/360-personalised-nutrition-programme

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?💬👇

07/10/2024

💚✨FALLACHAN LUNCH✨💚
I celebrated my birthday at Fallachan this weekend.🎈🥳
Founded by Craig Grozier, it was Craig who urged me not to spend too much time in culinary school, but to get out into the world’s best kitchens and learn on the job. Advice I’m grateful for to this day.
This was my 2nd visit, the 1st for the dinner tasting menu in spring. My verdict is the same: this is the most exciting food in Scotland right now.💥
Technical brilliance. Ingenuity. Hyper-seasonal, ingredient-led cooking showcasing the very best of Scotland’s larder, with plenty cutting edge finds thrown in. Married with passions for foraging and fermenting.⭐⭐⭐
The food is so good I was stilled into silence several times. All my senses taken up by the smells, flavours and textures, a reply to my friend Una Fingleton was more than I could manage.🤫
Our main was balletic in presentation – the colours reminiscent of ballet dancers on stage – peach, cerise, violet – and symphonic in taste.🧡🩷💜
Each course included elements I had no idea how to make – something that doesn’t happen that often, and I love all the more for it.🤔
Conor, maître’d and somm, guided us beautifully throughout, pairing each course with wines chosen with as much care as the food. Gusbourne Blanc de Blancs. An Alsatian pinot noir. A Greek Gewurtz-like white.🥂
Something that’s struck me both times I’ve been is how lightly the team wear their talent. The first time, Craig said ‘It’s just simple, honest, good food.’ No, it’s not. It’s brilliant. Clever, original, fun and arresting, rolled into one very cool package.🧠🤩👌
I’m sure it won’t be long before a Michelin star comes Fallachan's way.⭐
Thank you to all the team for such a special afternoon.✨

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!

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1 Crown Terrace
Glasgow
G129HA

Website

http://www.sonndacatto.co.uk/

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