Nourish & Nurture Nutrition (2026)

12/06/2020

A hello from me // I've had some new followers of late so I thought I would share some info about me. ⁠⠀
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* I'm Rebecca, although most people know me as Becks. ⁠⠀
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* I don't like having my photo taken and I haven't perfected a selfie. This picture was taken by me last week at Kew Gardens, or at least I think it was last week. ⁠⠀
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* I live in SW London and share my home with my husband and three noisy kids (5, 7 & 9), the youngest is at school, the other two are not. I attempt to feed them healthily but they also enjoy crisps, cake, chocolate and sweets. As do I. Everything in moderation. ⁠⠀
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*I work as a freelance nutritionist supporting individuals on a one:one basis (currently via Zoom), run workshops, speak at events (sort of on hold but some virtually), advise companies and also work on nutrition-related communications projects. If you know anyone that might need some support, please feel free to share my details, thank you.⁠⠀
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* Before I became a nutritionist, I worked for many years in the healthcare PR industry supporting leading pharma and biotech companies with their communication programmes. ⁠⠀
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*In my spare time I like to cook and create recipes, particularly soups and anything to encourage my children to widen their repertoires. I also like to stay active and fit some sort of movement into my day. Currently I'm walking A LOT, running, bike riding, playing some tennis and doing online yoga with .⁠⠀
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*On these squares, I post recipes, advice, support and random quotations that amuse/resonate with me. Shout if you have any suggestions of topics to cover. ⁠⠀
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*Finally, thank you for reading and have a good weekend!⁠⠀⁠⠀
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10/06/2020

Cucumber, mango and radish salad // Cucumbers are in season right now and here's a slightly different way of serving them up. Combine with mango, radish, red onion and a mint and lemon dressing. A delicious combination that brightens up your plate.⁠⠀
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My kids, as with many, love cucumbers and they don't last long in this house. I often find my youngest eating chunks of cucumber following his pre-bedtime fridge raid. I'm always being asked if there is any nutrition in cucumber. As well as its hydrating properties (they are around 96% water), cucumber provides fibre (make sure the skin is on), vitamin K & C, magnesium, manganese and potassium. ⁠⠀
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If your kids don't get to the cucumbers before you do, try this recipe out and let me know what you think.⁠⠀
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21/05/2020

I love the work by , the typography, colours and sentiment - particularly this message.⁠⠀⁠⠀
If we've had a bad or less than average day I've tried to start afresh in the morning and asked the kids to do the same. ⁠⠀
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20/05/2020

Raid the fridge salad // another throw it together lunch with feta, watermelon, rice and mint (somehow we've got a plant that is still thriving). ⁠Two out of three children finished this without complaint. Next time I'll add some lentils to bulk it out and see if they are just as keen. ⁠⠀⁠⠀
Watermelon is 92% water so a helpful way to keep hydrated in addition to fluids that you drink 🍉.⠀
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It also contains the antioxidant lycopene which gives it such a vibrant pink/red colour. Antioxidants are natural chemicals found in fruits and vegetables that can help to reduce inflammation and the risk of chronic disease. ⁠One of the reasons we should be aiming for at least x5/day.⠀⠀
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18/05/2020

Healthy eating hacks // as lockdown continues albeit in a slightly relaxed format, I thought it would be helpful to share some healthy eating hacks otherwise known as simple ways to improve your nutrition. ⁠⠀⁠⠀
The first is to eat more seeds. ⁠⠀⁠⠀
Seeds (pumpkin, flax, sunflower, chia) are a simple way to boost the nutrition within a meal or snack. They are a plant-based food that provide a variety of different fibres to keep your digestive system and gut bugs happy. I've written a blog post on 'gut health' (link in my bio) for more information about this topic. ⁠⠀⁠⠀
Buy them in individual packets or ready mixed and add them to salads, yoghurts, soups, smoothies, peanut butter, overnight oats, bread making etc.⁠⠀⁠⠀
One of my favourite seeds are chia. Chia seeds are rich in fibre, a 25g portion contains approximately 9g of fibre. As our fibre target is 30g/day, a decent sprinkle of chia seeds can help you reach that target. ⁠⠀⁠⠀
Chia seeds are particularly useful for those following a vegetarian or plant-based diet because they contain the essential fatty acid Omega-3 (which supports our brain and heart health) and are a protein source.⁠⠀⁠⠀
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06/05/2020

Kids snacking // I'm continuing with this week's snacking theme. Ideally snacks for kids should cover off some of their nutritional requirements and be of the healthier kind. This doesn't mean other less healthy items should be avoided at all costs, balance is important here. ⁠⁠⠀
My kids tend to have a 'healthier' snack in the mid morning - fruit, breadsticks, slice of cheese, nuts (don't serve whole to under 5s), malt loaf, oat cakes, smoothies - followed by something of their choice in the afternoon which currently is a packet of crisps. They also grab something out of the fruit bowl if they're hungry towards the end of the day. ⁠⠀
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Timing of snacks is really important, particularly with younger kids. Try and get your kids sitting down to a meal feeling hungry as they are more likely to eat well making dinner time more peaceful for everyone. ⁠⠀
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If I can see my kids are really hungry/hangry just before dinner I'll prep some raw veg sticks or bread sticks and serve with a dip (if there's one available). This mini starter buys me another 10 minutes or so and I can concentrate on not burning their dinner. ⁠⠀
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The above dip is babaganoush that I made in my NutriBullet (roasted aubergines, garlic, lemon juice, olive oil and cumin). ⁠⠀
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What do your kids love to snack on? ⁠⠀
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05/05/2020

Chocolate orange energy balls // these are a simple, nutritious snack for adults and kids alike and can be made very easily at home. These were ready in about 15 minutes and we made about 15 balls from the recipe.
The dates count towards your five/day target and are a good source of fibre. Fibre helps to keep your gut bugs happy and a healthy gut is linked to our overall health. The nuts and seeds also provide protein, healthy fats and other vitamins and minerals. ⠀
This recipe can be adapted to include desiccated coconut on the outside or other nuts can be used if you prefer other varieties e.g. peanuts or other flavours added.
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@ Barnes, Mortlake and Sheen, London

05/05/2020

Chocolate orange energy balls // these are a simple, nutritious snack for adults and kids alike and can be made very easily at home. These were ready in about 15 minutes and we made about 15 balls from the recipe.

The dates count towards your five/day target and are a good source of fibre. Fibre helps to keep your gut bugs happy and a healthy gut is linked to our overall health. The nuts and seeds also provide protein, healthy fats and other vitamins and minerals. ⠀
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This recipe can be adapted to include desiccated coconut on the outside or other nuts can be used if you prefer other varieties e.g. peanuts or other flavours added.
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# @ Barnes, Mortlake and Sheen, London

19/04/2020

Time to try something new // This is a post for those working from home that might have some spare time to dedicate to this. I know not everyone will be in a position to try these suggestions. ⠀
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I've noticed lots of people are learning to bake bread (myself included) but if you're not the baking kind or already a master baker, could you try one of the following: ⁠⠀
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1. Learn a new recipe or two off by heart - can you challenge yourself/another household member to pick up the cookery books gathering dust on the shelves and try a new recipe? ⠀
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⁠2. Try a new type of food - e.g. lentils, pulses and other plant-based grains. There are so many different grains to choose from these days. Turn them into a salad, add lentils to a soup,⁠ serve a different grain instead of rice or pasta.⁠⠀
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3. Try a new type of vegetable - if you have been stuck in the same vegetable rut (very easy with young kids) can you branch out and try something new? If you're ordering veg boxes you might not have any choice. ⁠⠀
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4. Try more plant-based cooking - if you've been thinking about reducing your meat consumption, this could be the time to try it. There are plenty of fantastic accounts out there for inspiration including ⁠⠀
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Please tag your favourite accounts so I can add to my list⁠. ⠀
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19/04/2020

Your freezer is your friend // after my bread sauce/parsnip soup mix up I thought it would be helpful to provide a few tips about freezing food. Before I do that, the first tip is:⁠⠀
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1. ALWAYS LABEL THE FOOD GOING IN TO YOUR FREEZER. Even if you think you'll remember, you won't. Remind anyone living in your house that could potentially be making food to freeze, they need to do the same. Ignore at your peril. ⁠⠀
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Moving on...⁠⠀
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2. Your freezer supports cooking from scratch and reducing food waste by allowing you to freeze fresh produce for use at a later date, such as:⁠⠀
* Batches of minced garlic and minced ginger in ice cube trays with a little oil - really useful when making soups, stews, pies and sauces⁠⠀
* Batches of chopped onions (these can be bought ready chopped and frozen from supermarkets)⁠⠀
* Batches of finely diced celery, carrot and onion to create flavour bases for a range of dishes including soups, casseroles, pasta sauces, risottos and plant-based dishes⁠⠀
* Portion sizes of fresh green and leafy vegetables for use later⁠⠀
* Leftover wine (if there is any) for use in cooking⁠⠀
* Grated or diced portions of peeled root vegetables⁠⠀
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3. If you're cooking dishes that freeze well, always double or triple the ingredients and freeze the extras to save yourself some time e.g. shepherd's / fish / lentil pie, other pies, pasta sauces, lasagnes, chills, soups, tanginess, muffins, scones, meatballs etc⁠⠀
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What's your favourite family meal to batch cook?⁠⠀
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07/04/2020

Free lockdown nutrition support // this lockdown period is hard for all us, but there are some groups who might find it harder than others. This includes mums - new mums recovering from birth and getting to grips with life with a newborn, mums beginning their baby's weaning journey, mums (& dads) now in charge of catering three meals/day for their families. ⁠⠀⁠⠀
Over the next few weeks, while schools are on holiday, I'd like to offer one free 30 minute virtual slot per day to talk through a nutrition-related question/problem/concern. In return for my time, I'd be grateful if you would consider making a small donation to , another group that needs as much support as we can give them right now.⁠⠀⁠⠀
Please DM me if you are interested and I'll get back to you. If you have any friends and family that might benefit from this please do share. ⁠⠀
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01/04/2020

Updated ****LONDON FOOD DELIVERY SERVICES // The details were all getting lost in the abyss of Whats App messages so I've compiled a collection here. I know there are many others; if you share them I'll add to the list. Please check in comments too.
BUTCHER 🥩

FISH 🐟

F&V 🍇 🍅
West Green Foods - orders@westgreenfoods.com
London Dairies - 🥛, 🥚, 🧀 all London postcodes, St Albans & Barnet info@londondairies.co.uk
Clapham Fresh - deliver to SW London postcodes - www.claphamfresh.co.uk⁠
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Oui Chef - fruit and veg boxes - sales@ouichef.uk.com

Ripe - fruit, groceries & snacks - info@ripe.london
Linkclass - 🥛, 🥚, 🧀 - all London and Home Counties, sales@linkclass.co.uk

En Root www.enrootldn.co.uk F&v, vegan food
Also Google New Covent Garden Market and Food Delivery to access more suppliers
The Estate Dairy ⁠⠀
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Petersham Nurseries
Little Farm
Harvey & Brockless
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LOCAL to SW13 / SW14 ⁠/ W4
And Feast
Sips Bites
Two Peas in a Pod - DM on insta .barnes ⁠⠀
Londis & Barnes Express - text 07805 047665 with list and address
for loose tea & ground coffee

F&V boxes

MEAL DELIVERY
The Food Doula

meal delivery boxes
Mustard Family Foods info@mustardfoods.com
Pasta Evangelists
London Kitchen Deliveries 07930 313047
Potage
Le swine DIY 🥓 roll kits ⁠
CONTINUE IN COMMENTS...

Nourish & Nurture Nutrition

12/06/2020

10/06/2020

21/05/2020

20/05/2020

18/05/2020

06/05/2020

05/05/2020

05/05/2020

19/04/2020

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07/04/2020

01/04/2020

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