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Nutrition Rocks

Love and Rock the Skin You're in! www.nutrition-rocks.co.uk Welcome to Nutrition Rocks!

Nutrition Rocks aims to offer people easy and practical advice on living a healthier lifestyle, whilst providing accurate tips on nutrition and well being. Together with celebrity interviews, Nutrition Rocks will feature real life stories to encourage and inspire alongside no nonsense information around food, nutrition, beauty, fashion and fitness. Through Nutrition Rocks, Hala El-Shafie, Meg Mathews and their lifestyle team wish to inspire both women and men of all backgrounds to eat better for health whilst supporting them to Rock a positive body image. Nutrition Rocks aims to redress the balance, to educate, motivate and enthuse its readers about great food and nutrition whilst encouraging you to love, nourish and respect the skin you're in!

27/03/2022

💕All mothers deserve to be spoiled on Mother’s day; We have the perfect cake to celebrate with this vegan victoria sponge cake. It’s light, fluffy and tastes amazing!

Prep time: 20 minutes
Cooking time: 50 minutes
Servings: 8 portions
Difficulty: Easy

Ingredients

💖Sponge

200g Flora 100% Natural Ingredients
300g golden caster sugar
200g soya yogurt, room temperature
200g dairy-free milk, room temperature
Fresh red fruits (optional)
1 vanilla pod
2 tsp baking powder
400g self-raising flour
lemon zest

💖Buttercream

150g Flora 100% Natural Ingredients, fridge temperature
200g icing sugar
Jam (strawberry/raspberry/blackberry)

Method

1. Heat oven to 180°C / 350F / Gas Mark 4. Grease and line two round 20cm or 22cm cake tins.
2. Scrape the vanilla seeds from the pod and set aside. Zest the lemon and set aside.
3. In a food mixer, beat the Flora 100% Natural Ingredients and sugar for 3-4 minutes, until pale and fluffy.
4. Mix the flour and baking powder in a bowl.
5. In another bowl, mix together the yogurt, milk, vanilla seeds and lemon zest.
6. Take a third of the yogurt mixture and a third of the flour. Fold in gently to the spread and sugar mix, using a spatula.
7. Repeat the process 2 more times until all ingredients are incorporated.
8. Divide the mixture between the two tins.
9. Bake for 25-30 minutes until an inserted skewer or knife comes out clean.
10. Let the cakes cool down for 15 minutes in the tin. Then place onto a cooling rack and leave to cool completely.
11. To make the buttercream, beat Flora 100% Natural Ingredients, icing sugar and lemon zest in a food mixer for 3-4 minutes until very light and fluffy.
12. When the cakes are completely cool, spread the jam over the bottom cake. Top it with the fluffy buttercream.

Carefully sandwich the two cakes and sprinkle the top with icing sugar. You can decorate the cake with some fresh red fruits. Enjoy!✨

https://www.instagram.com/reel/CbmZ4m_oMhN/?utm_source=ig_web_copy_link

28/02/2022

💗February 28th to March 6th it is eating disorder awareness week. This year’s Eating Disorder Awareness week is focusing on increasing the amount of education surrounding eating disorders for medical students, as at present they only receive 2 hours of education, with 1 in 5 medical schools providing no education at all!

Read more: https://nutrition-rocks.co.uk/nutrition-blog/2022/2/28/all-about-eating-disorders-awareness-week-trigger-warning?rq=warning

23/02/2022

✨HOW WEIGHT STIGMA IMPACTS BODY IMAGE✨

In the UK, approximately two-thirds of adults struggle with weight. Similarly to how being underweight may contribute to potential health consequences, holding excess weight is also a factor, excluding many other influences, that may increase risk of developing chronic diseases such as type 2 diabetes and heart disease, and mental health issues such as depression and anxiety.

Read about how weight stigma impacts body image here: https://nutrition-rocks.co.uk/nutrition-blog/2022/2/17/how-weight-stigma-impacts-body-image?rq=image…

17/02/2022

Trying to be more sustainable why not read our article on 8 simple changes you may not have thought of that are practical household sustainable swaps.

Read more here:
https://nutrition-rocks.co.uk/nutrition-blog/2021/5/12/sustainable-swaps?rq=swaps

16/02/2022

✨The perfect gift is waiting for you! ✨

❤️ This February, we have launched an e-book to empower you to strengthen your relationship with yourself, and learn how to love the skin you’re in!

📕 This little pocket book is every girl's best friend - if you’re ever having feelings of self doubt, this little pocket book is just what you need to lift your spirits and remind you just how special you are.

📣 Don’t miss the opportunity to learn about some of the most effective methods and ways to be kind and loving with yourself, from quotes to writing spaces, this is a timeless piece of writing that you cannot go wrong with!

📌 Press this link https://nutrition-rocks.co.uk/all/love-the-skin-youre-in-a-guide to purchase your very own copy of 'LOVE the skin you’re in - The little book of self-love ~ a guide to loving you …'

🌟 A % of the funds from the e-book will be donated to - to learn more about their charity project check out their page!

18/01/2022

Do you enjoy steak? Why not switch it up and try roast cabbage steaks... They might surprise you!

ROAST CABBAGE STEAKS WITH CHERMOULA DRESSING

Ingredients for Cabbage:

1 small red cabbage
1 small white cabbage
2 tbsp olive oil
2 tsp sea salt
1 tsp coarsely ground black pepper

Ingredients for Chermoula:

200g fresh coriander, stems included
50g fresh parsley, stems included
2 large cloves garlic
1 - 2 tsps ground cumin
½ tsp ground chilli powder
½ tsp chilli flakes
½ cup olive oil
½ - 1 tsp sea salt
Zest of half a large lemon, plus juiceA handful of fresh blueberries

Method

1. Line a baking tray with parchment paper and pre-heat oven to 220°C/Gas Mark 7
2. Remove outer leaves from both cabbages and wash
3. Holding the cabbage firmly, vertically cut into approximately 1 - 2 cm rounds
4. Drizzle olive over both sides of each round and season with salt and pepper
5. Roast in the oven for 20 - 25 minutes or until softened, turning halfway
6. Meanwhile, place all ingredients for the chermoula into a blender or food processor and pulse until you have a combined paste, but not completely smooth.

Credit: Melissa Saint Hill ()

https://nutrition-rocks.co.uk/all-recipes-1/2021/12/2/roast-cabbage-steaks-with-chermoula-dressing

13/01/2022

A healthier alternative to the little chocolate cupcakes, so why not get the kids to help making these extra fruity alternatives.

Makes: 12
Preparation time: 30 minutes
Cooking time: 10 minutes

Ingredients:

- 50 g (2 oz) butter
- 270g pack of 6 frozen filo pastry sheets (defrosted) – use 3 sheets (each 46 x 21.5 cm)
- 150 ml (¼ pint) double cream
- 400 g (14 oz) can low fat readymade custard
- ½ orange, grated rind and 1 tablespoon juice
- 450 g (1 lb) mixed berries (whole raspberries and blueberries and strawberries, halved or quartered)
- 3 tablespoons strawberry jam
- Icing sugar (sifted) to decorate

Method:

1) Warm the butter in a small saucepan until melted and use a little to grace a twelve section deep muffin tin. Separate the pastry sheets, brush each one with a little butter then cut into twelve rectangles.

2) Lay one piece in each section the muffin tin then arrange a second and third square at a slight angle to the previous one to give a jagged nest like effect.

3) Bake at 180°C / 350 °F / Gas mark 4 for 6-8 minutes until golden and crisp. Leave in the tin to cool.

4) Take the pastry cases carefully out of the tin and arrange on a large serving plate. Whip the cream until if forms soft swirls then fold in the custard and orange rind. Spoon into the pastry cases.

5) Warm the jam and orange juice in a small saucepan, stirring until the jam has melted. Add the berries, coat in the jam glaze then spoon into the tarts. Dust the top edges of the pastry with a little sifted icing sugar and serve.

https://nutrition-rocks.co.uk/vegetarian-blog/2020/2/27/ruby-berry-nests?rq=berry%20…

11/01/2022

Need to find new flavour of humus... Why not try this beetroot humus, not just delicious but aesthetically pleasing too!

Serves: 4
Preparation time: 10 minutes

YOU’LL NEED:

1tsp cumin seeds
300g cooked beetroot, drained
400g tin chickpeas, drained
1 garlic clove, peeled and roughly chopped
1 tsp ground coriander
2tsp of dill, leaves picked
2 tbsp extra virgin olive oil
2 tbsp lemon juice
Sea salt
Black pepper

WHAT TO DO:

1. Firstly, toast the cumin seeds. Place them in a large frying pan on a medium heat, stirring occasionally until their aromas are released and they start to crackle. Remove from the heat and leave to cool.

2. Place the beetroot, chickpeas, garlic, ground coriander, half the cumin seeds, dill, olive oil and lemon juice to a food processor and blend until smooth, scraping down the sides as you go.

3. Add some salt and pepper, whizz again and then check the seasoning, adding a little more salt, pepper or lemon juice if needed.

4. Serve the hummus with, with the rest of the toasted cumin seeds sprinkled on top, with crudités or enjoy it with toast.

The hummus will keep in the fridge for up to 3 days

https://nutrition-rocks.co.uk/all-recipes-1/2021/4/1/beetroot-hummus…

05/01/2022

Here is a reminder before you get sucked in by all the weight loss campaigns that you’re being bombarded with this January...
"The number of fad diets and omissions of whole food groups are now reaching epidemic proportions, to remove whole food groups without fully understanding how the body works or considering your bodies needs and what you need to put back into your body is simply the quickest way to acquire nutrition deficiencies which lead to ill health." – Hala El-Shafie Specialist Eating Disorders Dietitian & Founder of Nutrition Rocks.

Click the link to read more: https://www.instagram.com/p/CYRMGxttzqp/?utm_source=ig_web_copy_link

25/12/2021

Happy Christmas from the Nutrition Rocks team!🎄❤️

Hope everyone has a safe and healthy Christmas with their family and/or friends 🌸

14/11/2021

Try this upside-down cake made with luscious South African fruit – it’s plum delicious!

Cook’s tips: Bake the cake on a foil-lined baking sheet, in case the syrup seeps out. For a dairy-free version, use dairy-free margarine instead of butter, and use almond milk as an alternative to regular milk.

Serves: 12
Preparation: 20 minutes
Cooking: 50 minutes

Ingredients:

4tbsp golden syrup or honey
6 South African plums, halved and pitted
2 South African peaches or nectarines, pitted and sliced
150g butter, at room temperature
150g light soft brown sugar
3 large eggs, beaten
1tsp almond extract
150g ground almonds
150g self-raising flour
2tbsp milk
12 whole almonds

Method:

1 -Preheat the oven to 180°C, fan oven 160°C, Gas Mark 4. Grease and line a 20cm round cake tin.
2 -Spoon the golden syrup or honey into the cake tin and spread over the base. Arrange the halved plums on top, cut sides down. Tuck in the peach or nectarine slices.
3 -In a large bowl, beat together the butter and sugar until light and fluffy. Gradually beat in the eggs. Stir in the almond extract and ground almonds. Fold in the flour using a large metal spoon, then gently stir in the milk.
4 -Spoon the mixture into the tin and level it out. Bake for 45-50 minutes, until risen and golden brown. Check with a fine skewer inserted into the cake – it should come out clean. Cool in the tin for 20 minutes, then invert onto a cooling rack and remove the lining paper. Cool completely. Serve with the almonds placed into the middle of each plum half.

Cook’s tips: Bake the cake on a foil-lined baking sheet, in case the syrup seeps out. For a dairy-free version, use dairy-free margarine instead of butter, and use almond milk as an alternative to regular milk.

http://beautifulcountrybeautifulfruit.com/

Beautiful Country

https://nutrition-rocks.co.uk/vegetarian-blog/2020/1/8/topsy-turvey-plum-peach-amp-almond-cake?rq=cake

13/11/2021

Celebrities and social media influencers are misleading the public with dubious and dangerous “health” messages, know who to trust when seeking nutrition information.

! https://www.change.org/p/matt-hancock-regulate-health-information-on-social-media?recruiter=1116677116&utm_campaign=share_petition&utm_medium=copylink&utm_source=share_petition

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