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Tuesday 10am - 5pm Wednesday 12pm - 2pm Thursday 10am - 5pm Friday 10am - 5pm Saturday 10am - 3pm

https://www.thesoulfulnutritionist.com/

The Soulful Nutritionist, 145 Goring Road, Goring by Sea (2026)

16/03/2026

✨ HOT TIPS for a Happy Gut, Calm Brain & Better Sleep ✨

Your gut, brain and sleep are deeply connected. When you nourish your gut, you support your mood, focus, hormones and rest. Here are some simple habits that make a powerful difference:

🌿 Spice it up
Add turmeric and black pepper to your meals. Turmeric contains curcumin, a powerful anti-inflammatory compound & black pepper helps your body absorb it better. Curcumin also activates Nrf2, a pathway that helps switch on the body’s antioxidant and detoxification systems in the brain and body. Supporting these protective pathways can help reduce oxidative stress, support brain resilience and may even help promote more restful sleep.

🥬 Feed your gut bacteria
Foods like sauerkraut, pulses (lentils, beans, chickpeas) and green leafy vegetables are rich in fibre and beneficial compounds that feed your gut microbes. These microbes produce short-chain fatty acids that nourish the gut lining, support immunity and help “sweep up” unwanted toxins from the bowel.

💚 Magnesium-rich greens
Spinach, kale and other leafy greens are rich in magnesium. Magnesium helps relax the nervous system, supports deep sleep and plays an important role in gut motility and microbial balance.

🐟 Don’t forget healthy fats
Fatty fish like mackerel, sardines and salmon provide omega-3 fats and high-quality protein. Omega-3s help reduce inflammation, support brain cell membranes and are considered protective against neurodegeneration, helping support long-term brain health, mood and sleep quality.

📵 Create a digital sunset
Mobile phones, TV and gaming (hello Xbox!) expose us to blue light which can suppress melatonin — the hormone that signals sleep. Try switching screens off at least 60 minutes before bed or wear blue-light blocking glasses if you need to use devices in the evening.

🍽 Eat earlier in the evening
Your body prefers digestion to slow down before sleep. Aim for an earlier dinner and give your body a few hours to digest before bedtime to support better sleep and overnight repair.

Nourish your gut and your brain and sleep will thank you.

Miriam ✨️🌿✨️thesoulfulnutritionist.com

16/03/2026

🥗Easy 20-Minute Gut–Brain Detox Bowl
Plant-based if you want it to be| Gluten-free | High-protein | Batch-cook and family friendly🥗🥦

One of my favourite quick meals to support the gut–brain connection, plant protein intake and gentle detox pathways. Nourishing, vibrant and perfect for prepping ahead for busy days.

Serves: 4–6
Time: 20 minutes

Ingredients ideally opt for organic:

1 cup mixed quinoa
1 pack (400g) cooked black lentils
Vegetable broth (to cook quinoa)

Vegetables
1 red onion (chopped)
3–6 garlic cloves (minced)
2 spring onions
1 leek
1 cup kale
1 cup carrots
1 cup courgette
1 cup tenderstem broccoli
1 cup celery
1/2 cup yellow or red pepper
1 handful green beans
Fresh coriander + parsley...whatever you can find in the fridge

Seasoning
2 tbsp extra virgin olive oil
1 tbsp miso paste
1 tbsp grated ginger
2 tbsp tomato purée
Black pepper + Celtic sea salt
Water for blanching

Method

1. Cook quinoa in vegetable or bone broth (~15 min).

2. Heat olive oil, sauté onion, garlic, leek, celery & carrots for 2–3 min.

3. Add courgette, broccoli, kale & beans. Steam 5–8 min.

4. Stir in miso, ginger, tomato purée, pepper & salt.

5. Add quinoa + lentils and mix gently.

6. Finish with coriander, parsley & spring onions.

Batch & Store

Store in glass containers.
Fridge: up to 4 days
Freezer: batch meals for later, reduction of histamine.

Serve with

• Tofu or tempeh
• Oily fish (Wild salmon, mackerel, sardines, anchovies, trout - avoid tuna as it is high in heavy metals)
• Chicken / turkey if preferred

🧠Gut–Brain Benefits🧠

Quinoa + lentils → plant protein & fibre
Garlic, onion & leek → prebiotics for gut bacteria
Greens → support detox pathways in gut & liver
Ginger + miso → digestion & gut balance
Herbs → antioxidants, heavy metal chelation

A simple bowl to feed the gut, nourish the brain and support energy.

All my love and light,
Miriam xx
www.thesoulfulnutritionist.com #

04/03/2026

✨ My Morning Ritual to Melt Stress & Gently Cleanse ✨

Body • Mind • Spirit 🌿

This is how I start my day to support my nervous system, hormones, and long-term vitality — without extremes.

☀️ Early Morning Sunlight Exposure
Natural light within the first hour of waking helps regulate circadian rhythm, balances cortisol naturally, improves sleep quality and supports hormone health.

🥬 16 oz Organic Celery Juice (2 bunches of organic celery make this amount)

Deep hydration + powerful plant compounds.

Benefits:
• Rich in antioxidants that help reduce inflammation
• Natural electrolytes to support adrenal function
• Potassium for heart health & fluid balance
• Vitamin K for bone support
• Gentle digestive stimulation, promotes bile flow
• Low glycaemic index, no blood glucose spike
• Supports gall bladder, liver and gut detox
• Anti- fungal, anti-microbial, anti- parasitic

It’s simple, clean nourishment first thing.

🍋 OR Lemon Water + Raw Apple Cider Vinegar + Celtic Sea Salt (if celery isn’t your thing)
Benefits:
• Supports healthy digestion & stomach acid production
• Helps stabilize blood sugar
• Provides trace minerals for hydration
• May reduce bloating
• Supports liver & metabolic function
• Supports liver and gut detoxification

🧘‍♀️ Grounding Meditation
Calms the nervous system, lowers stress hormones, improves clarity, and sets intention for the day.

🥣 Breakfast + Movement of Choice
Fueling early (instead of long morning fasts) can:
• Protect the nervous system
• Support muscle growth & bone density
• Reduce excessive cortisol
• Support healthy adrenal function
• Improve metabolic stability

Gentle strength training, walking, stretching — whatever feels supportive, not punishing.

🌙 Early Dinners Over Long Fasts
To reduce chronic stress load, support recovery, and keep hormones balanced.

Be kind to yourself.
Less is more.
Reduce the pressure.
Create space for joy.
Don’t let responsibility eclipse your wellbeing.

Health starts within your mind.

All my love and light,
Miriam 🤍

www.thesoulfulnutritionist.com

CeleryJuice HolisticHealth MindBodySpirit

10/02/2026

✨️Magic happens on Wednesday 11th Feb
7.30pm-9.30pm
Ferring Village Hall✨️

Excited to share 'A DIVINE TIME' .........

An evening that unfolds… rather than follows a plan....

Some evenings don’t need a full agenda. They don’t want to be structured or mapped out....

They are meant to be felt, spontaneous, alive, and guided by what is needed in that very 'Divine Time'.

This February, in Ferring, LESS is MORE..... Miriam and Deb are coming together to offer a spontaneous, heart led powerful, sacred space held with care, trust and presence — created not from expectation, but from the energy in the room and the souls who gather within it.

This is an invitation to anyone who feels drawn to come OPEN HEARTED and OPEN MINDED, just as you are.

Nothing to prepare.
Nothing to perform.
Simply to arrive.

Over 2 hours, the evening will naturally weave through a variety of tools, techniques and beautiful energies, guided by the moment.
These may include themes of:

✨ simplicity and presence
✨ inspiration and transformation
✨ surprise and fun
✨ unity and shared connection
✨ amplifying, energising and blessing
✨ release, expansion and remembering

There will be space for:
🌿 oracle card insights that speak straight to the soul
🌿 Reiki and Angelic Reiki flowing where and how it’s needed
🌿 crystal energies working quietly and powerfully
🌿 meditation that grounds, lifts and opens
🌿 the potent art of manifesting
🌿 and other soulful elements that reveal themselves along the way

To close the evening, we will come together in a beautiful healing circle — a true meeting of hearts. As a group, we will send healing outward to humanity, and inward to ourselves and those we love and care about, amplified by the strength of shared intention and collective presence.

£24 per person includes refreshments
If this resonates and you are feeling the calling,

We would love you to join us.

💫 Please get in touch to reserve your space -here the link to the event: https://fb.me/e/klw2RLdH6

✨ A Divine Time ✨

We so look forward to bringing this together for you.

Much love
Deb & Miriam
###

07/02/2026

🥄 Creamy Protein-Packed Silken Tofu Dip 💪🌱

Are you looking for a healthy, dairy-free dip that’s high in protein and full of flavor? This one’s a game changer 😍

✨ Ingredients:
✔️ Organic silken tofu
✔️ 2 garlic cloves
✔️ Pinch of black pepper
✔️ 1/2 tsp celtic sea salt
✔️ 2 tbsp nutritional yeast

👉 Just blend & enjoy!

💚 Why you’ll love it:
✅ High in plant-based protein for muscle repair
✅ Supports heart health & lowers cholesterol
✅ Rich in B vitamins for energy
✅ Contains antioxidants for immunity
✅ Promotes gut health & digestion
✅️Garlic, anti- biotic, antifungal, antimicrobioal
✅ Helps balance blood sugar
✅ Naturally gluten-free & dairy-free

Perfect with vegetables, crackers, wraps, or as a soup dip 🥕🌯delicious !

✨ Let me know if you like it !

Love and Light
Miriam ✨️🌿✨️
www.thesoulfulnutritionist.com

Save this for later & tag me if you try it 💬💛

HighProteinMeals WellnessKitchen VeganLifestyle DairyFreeLiving HolisticNutrition EasyRecipes FoodInspo

01/02/2026

✨️Easy-Peasy Gut-Loving Protein Crunchies 🍪
Perfect for the whole family 💛 Crunchy, nourishing, and naturally delicious!

These nourishing bites are designed to support digestion, energy, hormones, and immune health — all while tasting amazing 🌿

Gut-Loving Protein Crunchies

You’ll need:

🥣 2–3 cups Bio & Me nutty gluten-free granola
or gluten-free oats

🌰 1–2 tbsp pumpkin seeds (zinc + immune support)
🌻 1 tbsp sunflower seeds (vitamin E + skin health)
🌱 1 tbsp chia seeds (omega-3 + gut motility)
💚 1 tbsp shelled h**p (complete plant protein)
🥥 ½ cup melted raw coconut oil (brain + hormone support)
🥚 1 egg (optional – protein + B vitamins)
🍁 2 tbsp maple syrup (natural energy)
🧂 Pinch Celtic sea salt (trace minerals + hydration)
🥜 1–2 tbsp almond butter (magnesium + blood sugar balance)

✨ Optional:
• 1 scoop vanilla/choc natural protein (muscle + recovery)
• 85% dark choc (polyphenols + mood boost)
• Mashed banana (potassium + gut-friendly prebiotics)

👩‍🍳 How to Make:

1️⃣ Mix everything together in a bowl
2️⃣ Spoon into 12–15 mini muffin molds
3️⃣ Bake at Gas Mark 4 (low heat) for 8–10 mins
4️⃣ Cool, crunch, and enjoy 😍

Bake until lightly golden ✨

🌟 Targeted Health Benefits:

✔️ Supports Gut Microbiome
Fiber + seeds feed beneficial bacteria, helping reduce bloating and improve digestion

✔️ Balances Blood Sugar
Protein + healthy fats slow glucose spikes → fewer crashes & cravings

✔️ Boosts Energy Naturally
B vitamins, iron, and healthy carbs fuel steady daily energy

✔️ Supports Hormones
Healthy fats + zinc + magnesium help regulate cortisol, thyroid, and reproductive hormones

✔️ Strengthens Immunity
Zinc, antioxidants, and omega-3s help protect against inflammation and illness

✔️ Improves Brain & Mood Health
Omega-3s + magnesium support focus, memory, and emotional balance

✔️ Aids Muscle Recovery
High-quality protein supports repair after workouts or busy days

✔️ Promotes Healthy Skin & Hair
Vitamin E, biotin, and good fats nourish from within ✨

Perfect as kids activity, for lunchboxes, post-workout fuel, school snacks, or a nourishing afternoon pick-me-up 💪💚

💛 Enjoy !
Love Miriam x

🌿 www.thesoulfulnutritionist.com

15/01/2026

✨️5 SIMPLE Eating Rituals to Beat Bloating & Boost Gut-Brain Health ✨
(Your digestion starts BEFORE the first bite)

🥣 1. Eat Calm & Seated (No Screens, No Rush)
Sit down. No phones. No walking, standing, or eating on the go. Make an effort for yourself, even when you are alone. Because you are worth it ! If you want to be treated like a goddess, you must do this for yourself first. It is not always easy, once you get into the swing of it, you'll reap the rewards and this will make you continue.
Why (science): Calm eating activates the parasympathetic nervous system (“rest & digest”), improving enzyme release and nutrient absorption. Stress shuts digestion down.

🌿 2. Breathe First + Chew Slowly (25 times!)
Take 3 deep breaths before eating. Chew each bite ~25 times.
Why: Deep breathing stimulates the vagus nerve, which connects your gut and brain. Chewing breaks food down mechanically, reducing bloating and supporting stomach acid production.

💧 3. Avoid Fluids With Meals
Drink water 30 min before or 45 min after meals.
Why: Fluids dilute stomach acid and digestive enzymes, slowing digestion and increasing gas, bloating, and poor absorption.

🍽️ 4. Make Meals a Ritual (Especially as a Family)
Eat together when possible. Set the table. Make food and the space look beautiful. Turn meals into a ceremony.
Why: Positive mealtime cues improve digestion via the gut-brain axis. Kids learn nervous-system regulation and healthy habits by watching YOU.

⏰ 5. Keep Consistent Meal & Sleep Times
Avoid overeating, late-night eating, and irregular schedules.
Why: Your gut follows a circadian rhythm. Consistent timing supports microbiome balance, blood sugar regulation, deeper sleep, and better digestion.Finish your last meal of the day at least 3- 4 hours before bed time, to promote deep restful sleep.

✨ Remember:
Your body digests best when it feels safe.
Your kids’ guts, brains, and habits are being shaped at your table.

💾 Save this • ❤️ Share with a bloated friend • 👶 Teach it by living it to your family.

All my love and keep warm and positive this season.

All my love,
Miriam
www.thesoulfulnutritionist.com

18/12/2025

✨ Gut–Brain Bliss Chocolate Mousse ✨

A delicious tasting, healthy dessert for you and your familiy.

This creamy, nourishing chocolate mousse is designed to support your gut–brain axis, uplift your mood, and satisfy sweet cravings naturally 🍫🌿

Ingredients:

• 140 g soft dates (organic if possible), pitted
• 400 ml coconut milk
• Pinch of Celtic sea salt
• 50 g raw organic cacao powder
• 1 tsp organic Lion’s Mane mushroom powder (optional)
• 1 tsp Ceylon cinnamon (optional)
• Fresh mint leaves for garnish

Method

1. Add the dates, coconut milk, cacao powder, sea salt, and cinnamon (optional) to a high-speed blender.

2. Blend until smooth, rich, and creamy.

3. Taste and adjust sweetness or spice if needed.

4. Pour into a glass and garnish with fresh mint leaves.

🌱 Gut–Brain & Mood Benefits

• Raw cacao is rich in iron, magnesium, copper, calcium, protein and polyphenols that support neurotransmitter balance, energy, digestion, bone health and supports mood elevation by giving you a little natural dopamine boost.

• Dates feed beneficial gut bacteria, helping improve digestion and emotional wellbeing, they are also rich in potassium and fibre.

• Coconut milk provides healthy fats (MCT's) to nourish the nervous system and stabilize energy.

• Ceylon cinnamon supports blood sugar balance, reducing mood swings.

• Lion’s Mane mushroom supports neuroplasticity, memory, and the gut–brain connection.

• Sea salt replenishes trace minerals essential for brain signaling.

Sip slowly, breathe deeply, and enjoy a moment of soulful nourishment 💚

Yours,
Miriam ✨️♥️✨️
www.thesoulfulnutritionist.com

07/12/2025

🌈Beetroot Hummus (You and your kids will LOVE it!)

A 15-min, brain-boosting, gut-loving, hormone-supporting dip — and perfect for seed cycling! Add to lunchboxes, snack plates, wraps, or use as a pre-workout fuel.

Seed cycling works wonders, not just only for PCOS, Fibroids and fertility- it can make your ride through peri -menopause so much easier. I use this recipe to support my clients during the luteal phase...from just after ovulation day 15 - 28 to stabilise your mood and energy. It can improve your resilience to mental and physical stress, plus it curbs cravings and bloodsugar spikes. Your brain and hormones will thank you.

🥣 Ingredients

• 75 g walnuts
• 1 Tbsp sunflower seeds
• 20 g sesame seeds
• 300 g cooked beetroot
• 85 g cream cheese or vegan cream cheese
• 1 garlic clove
• ⅛ tsp cumin
• 15 g lemon juice
• Salt & pepper
• 1 Tbsp olive oil

✨ Benefits (quick!)

Walnuts → Brain + hormones = high in Omega 3
Sunflower seeds → Hormonal balance (luteal phase) & Vitamin E
Sesame seeds → Seed cycling support, rich in calcium- bone density
Beetroot → Pre-workout energy + gut health due high in nitrates, betaine, folate, iron, vitamin C, potassium and fibre - simply a superfood.
Full FAT cream cheese → Creamy fats for hormone support - choose plant- basdd if vegan.
Garlic → Gut-friendly prebiotic
Cumin → Digestion + hormone-supportive detox
Lemon → Adrenal & gut support
Extra Virgin Olive Oil → Healthy fats for hormones & brain, polyphenols, protective

🍽️ Make it

Toast nuts + seeds → blend all ingredients → drizzle olive oil → enjoy!

🌱 Perfect For

Kids • Pre-workout • Seed cycling • Lunchboxes • Healthy snacking

This was a Thermomix recipe originally, but i changed a few ingredients to boost gut & brain.

Let me know if you love it as much as i do.

Warmest wishes,
Miriam✨️🥰✨️
www.thesoulfulnutritionist.com

07/12/2025

✨️Gut - Brain Boosting Xmas Food ideas ✨️

07/12/2025

✨️ Wild Salmon & Leek Quiche (Gluten-Free + Dairy-Free Options!) ✨

Creamy, comforting and packed with nutrients for brain, bones, gut + immunity — and perfect for fussy eaters thanks to its mild flavours and soft, soothing texture.

🥧 Ingredients

GF Shortcrust Pastry:
60 g Gruyère (or DF cheese/omit) • 200 g GF flour • 100 g cold butter (or vegan butter) • 65 g cold water • ½ tsp salt

Béchamel:
20 g butter (or vegan) • 30 g GF flour • 250 g milk (or oat/soy) • salt + pepper • 2 eggs

Filling:
500 g leeks • 150 g smoked wild salmon • water for steaming

🔥 How to Make

1️⃣ Blind bake pastry — 12 mins at 180°C / Gas 4
2️⃣ Add leeks, wild salmon + béchamel
3️⃣ Bake quiche — 30 mins at 180°C / Gas 4
Cool slightly before slicing.

🌿 Why It’s So Nourishing

🌊 Wild salmon = omega-3 (EPA/DHA) for brain, mood, hormones
☀️ Vitamin D for immunity + bones
🌾 Leeks = prebiotics feeding your gut microbes
🍳 High protein for steady energy
🧀 Calcium (or fortified dairy-free milk)
🎨 Antioxidants in leeks to support immunity

🐟 Why SMASH Fish Are Lower in Heavy Metals

SMASH fish (Salmon, Mackerel, Anchovies, Sardines, Herring) are small, fast-growing + low on the food chain, so they accumulate far fewer heavy metals than big predators like tuna. Cleaner, safer omega-3 — ideal for families and kids.

👶 Great for Fussy Eaters

✓ Mild, gentle flavours
✓ Soft, creamy texture
✓ Veggies “hidden” in the filling
✓ Wild salmon blends in
✓ Easy handheld slices

💛 Nourishing, family-friendly + perfect warm or cold. Tag me if you make it!

Enjoy your festive meals !

Warmest wishes,
Miriam
www.thesoulfulnutritionist.com

📌 Hashtags

05/12/2025

✨ Functional Date & Pecan Protein Balls ✨️

10-minute energy bites loaded with brain fuel, natural sweetness, and adaptogenic medicinal mushrooms.🍄

Makes 12 pieces

🥣 Ingredients

150 g pecan nuts

12 Medjool dates, pitted & halved (approx. 200 g)

1 tbsp lion’s mane powder

1 tbsp mixed mushrooms (reishi, tremella, shiitake, maitake, cordyceps)

1 tsp Ceylon cinnamon

Pinch Celtic sea salt

1 tbsp maple syrup

1 tbsp Manuka honey

1 scoop vanilla whey protein (approx. 30 g)
I used Vivo with enzymes & tumeric this time.

🌟 Ingredient Health Benefits

Pecans

Rich in healthy fats + antioxidants to support heart health, stable energy, and brain function.

Medjool Dates

High in fiber + potassium. Provide quick natural energy while supporting digestion and electrolyte balance.

Lion’s Mane

Supports focus, memory, and cognitive clarity thanks to compounds that promote nerve health and repair.

Mushroom Blend

Reishi: Calming + immune support + improves sleep and longevity

Tremella: Hydrates skin from within

Shiitake: Rich in immune-boosting compounds

Maitake: Supports blood sugar balance

Cordyceps: boosts natural energy + endurance

Ceylon Cinnamon

Known as “true cinnamon”:

✅️Helps support balanced blood sugar

✅️Rich in antioxidants

✅️Anti-inflammatory properties

✅️Adds warmth + natural sweetness

Celtic Sea Salt

Provides essential trace minerals that support hydration and nerve function.

Maple Syrup

A natural sweetener with antioxidants + minerals like manganese for energy metabolism.

Manuka Honey

Supports gut comfort + immune health with its unique antibacterial properties.

Vanilla Protein

Helps with muscle repair, satiety, and keeps blood sugar steadier by balancing natural sugars.

🥄 How to Make

1. Add pecans, dates, lion’s mane, mushroom blend, protein, and Ceylon cinnamon to a food processor.

2. Blitz until the mixture starts forming a sticky dough.

3. Add Manuka honey, and a pinch of Celtic sea salt.

4. Blend again briefly to combine.

5. Roll into 12 small balls with light

Easy to make in less than 10 minutes for the entire family. Its a great gift idea, wrapped nicely.

Enjoy !

Love x
Miriam
www.thesoulfulnutritionist.com #

The Soulful Nutritionist

16/03/2026

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