Amber Silverman - Nutrition For Health

09/01/2026

Another day another bone broth soup

This time pimped up chicken soup…just fantastic for gut health, immunity, collagen boost…

How to make these super simple, delicious, nutritious soup:

✨Fried leeks, shallot, celery, courgette, garlic for a few mins in olive oil.

✨Added peas, butter beans, spinach, juice of half a lemon and stock.

✨Finished with crumbled feta and toasted sunflower seeds.

Simple. Delicious. Nutritious

In case you missed my post yesterday…
Bone Broth is an incredible stock, rich in many important minerals and a true medicinal food.

Bone broth is rich in collagen, the most abundant protein in our body. Vital for health of skin, bones, muscles, providing structure.

Incredibly nourishing for digestive health. Amino acids such as l-glutamine in the collagen-rich broth help repair gut lining. If you suffer from any digestive issues drinking a cup of bone broth every day is fabulously healing.

If you want to show yourself a lot of love, make a big batch and freeze in portions so that you can use as and when needed!

08/01/2026

Soup for the gut with serious immune boost.

If you batch make chicken soup or bone broth and then freeze it you will love yourself forever!!! Especially when you get a cold and can’t be bothered to cook…. Or especially if your husband gets a cold and you are out all day at networking, and working.

Bone Broth is an incredible stock, rich in many important minerals and a true medicinal food.

Bone broth is rich in collagen, the most abundant protein in our body. Vital for health of skin, bones, muscles, providing structure.

Incredibly nourishing for digestive health. Amino acids such as l-glutamine in the collagen-rich broth help repair gut lining. If you suffer from any digestive issues drinking a cup of bone broth every day is fabulously healing.

If you can’t / don’t make your own there are lots of great brands you can buy now and worth investing in.

So for dinner tonight I defrosted bone broth and mixed in a Tom Yum paste - making a spicy sour Thai style soup.

Added spring onion, courgette, mushrooms, cabbage, beansprouts and prawns.

Finished with kimchi.

A light dinner with intense flavour and nutrient dense .

Simple. Delicious. Nutritious.

07/01/2026

06/01/2026

What I ate today (photos from dinner to breakfast for variety 😅)

Breakfast - Porridge with blueberry and pear compote, nuts and seeds, yoghurt and tahini

Lunch - Soup - leek, celery, mushroom and yellow split pea with seeds

Dinner - poached chicken breast on a salad of shredded red cabbage, micro sprouts, rocket with a coriander tofu dressing…. Message me for recipe.

2 dates and an apple

Simple. Delicious. Nutritious

06/01/2026

What I ate today

Porridge with blueberry and pear compote, nuts and seeds, yoghurt and tahini

Lunch leek, celery, mushroom and yellow split pea soup with seeds

Dinner chicken salad with red cabbage, micro sprouts, rocket and coriander tofu dressing…. Message me for recipe.

2 dates and an apple

Simple. Delicious. Nutritious

05/01/2026

I absolutely love a tahini dressing, especially on roasted vegetables.

My tahini dressing has equal parts tahini and natural yoghurt, a clove or 2 of garlic and a good squeeze of lemon, a pinch of salt and some warm water used to loosen the mixture to your desired consistency. Tahini is made from sesame seeds, high in calcium and this dressing is completely delicious.

This is an easy traybake with a wonderful purple cauliflower, broccoli, a few small chopped potatoes and chickpeas.

I took the cauliflower and broccoli out the tray after 20 mins and added the chickpeas in for the last 20 mins. I scattered some cumin seeds, a sprinkle of turmeric and a drizzle of extra virgin olive oil over the tray bake.

It’s delicious warm straight out the oven with the tahini dressing or would also be lovely at room temperature. If you’re looking for a more substantial meal you could eat this alongside a piece of fish chicken or meat as you prefer. I like to finish with fresh herbs, I used parsley but dill or coriander would work well too.

It makes a perfect light lunch or dinner or a wonderful side dish.

This is simple, delicious, nutritious food at its best.

High in fibre, and filling
Raw garlic for medicinal anti viral anti bacterial support
Turmeric as an anti-inflammatory
Calcium for bones
Chickpeas for protein and hormone balancing as photo oestrogens
Live yoghurt for good gut health

Just totally healthy and yummy
The main issue is I want to keep eating!

If you would love support to upgrade how you eat to optimise your health for 2026…. You know what to do!

Get in touch
Book a free discovery call
Start your journey to better health

04/01/2026

Started the morning swimming (not for long!) in 2 degree water. Wow was insanely cold but gorgeous sunny day.

Brunch was leftover rice veggie tofu stir fry from Friday refried up with extra chard, garlic and shiitake mushrooms from So good, and medicinal, perfect with all these viruses around. Finished with 2 fried eggs and crispy chilli oil with fermented black beans which I love!

Dinner was hummus and microsprouts bought yesterday at parliament hill farmers market on buckwheat crisp bread with minestrone soup I made this morning, full of veg and beans and more mushrooms 🍄 finished with parsley, Tabasco and a little grated Parmesan

If you want to upgrade how you eat, need a nutrition reboot and want to prioritise your health get in touch fora free discovery call

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02/01/2026

What I ate - Friday 2 January

Breakfast - boiled egg with gluten free bread Flat white with oat milk, made at home.

Green tea. And water.

Lunch - homemade borscht out the freezer (the reason I love the freezer, always freeze portions of soup) with toasted sunflower seeds and a sprinkle of dill. Half an avocado with a drizzle of extra virgin olive oil . A large spoonful of sauerkraut

Dinner - short grain brown rice (finished with a sauce of white miso paste mixed with a drizzle of peanut butter and teriyaki) , tofu airfried with black sesame seeds, mixed vegetable stir fry : spring onion, pepper, garlic, ginger, chilli, cavolo Nero, sweetheart cabbage

After dinner - 2 pieces of Black Forest cherry dark chocolate
Jasmine tea

Nutrition Reboot 2026
Join me Monday 5th January.
💥For support and guidance to upgrade how you eat for optimal health.
💥3 calls a week, to give you every opportunity to break old habits.

Look forward to rebooting with you.

✨Choose health
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02/01/2026

Nutrition Reboot 2026

I don’t know about you but I need a nutrition reboot this month. It’s been fun, but indulgent and I need to reset what and how I’m eating and drinking.

I thought I’d set myself a challenge to post what I’m eating every day in January. For one reason because I get asked all the time what and how I eat and although I post a lot of my food and recipes on here I’ve never tried to post a daily diary of every meal and snack…. By announcing it I’m going to be accountable to you and make it happen.

And if you feel like some accountability would do you good too, why not join me for an online Nutrition Reboot course. Starting Monday January 5th you will have 4 weeks to get in the right mindset, reboot your nutrition and start 2026 with health as your priority.

I’ll be offering expert support, 3 times a week, for 4 weeks to get you back on your health track.

I’ll be online every Monday, Tuesday and Thursday. Offering inspiration, support, coaching, guidance, meal and recipe ideas to help you upgrade how, what and when you eat. Keeping it very real, in a relaxed no-pressure environment, bringing inspiration and joy back to healthy food.

I want it to work for you so have decided to be super flexible to fit into your daily routine

Choose best time of day for you. 7.30-8am / 1.30-2pm / 5.30-6pm
Monday, Tuesday and Thursday.
Join me from once to three times a week for support, whatever works best for you.

It’s a way to engage with your food with expert support, accountability, flexibility…

We will discuss all the aspects of nutrition that I’m aiming for too…. nutrient dense whole foods, high antioxidants, good fats, quality proteins, complex carbs, sugar free, ultra processed food free, alcohol free.

For an additional cost you can include a one to one review of your personal goals - message me separately about this.

Look forward to rebooting with you.

✨Choose health
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27/11/2025

At Women In Business Network today. We get one minute to share something about how we work. Having just marked 2 years since my brother left us, I wanted to talk about mental health , to share ideas about how to use food to support the brain.

Of course mental health is complex but I do think it is really important that we all know more about how to support the brain. It is an organ that needs nourishing, like our whole body.

Every time you take a mouthful of food or drink you are either having a supportive or detrimental effect on your brain.

Foods that specifically support and feed the brain, to be eaten daily
- Omega 3 fats (oily fish, nuts, seeds, coconut oil, extra virgin olive oil.)
- Antioxidants - as a rainbow of colours in fruit and vegetables
- Glucose in the form of complex carbohydrates, whole grains
- Water

Foods that are specifically detrimental for mental health:
- Refined sugars that disrupt brain chemistry
- Neurotoxins, that overstimulate nerve cells (MSG, aspartame, Sucralose, aluminium)
- Ultra processed foods with no redeeming features!

There is also a clear link between gut and brain health - so ensuring the digestive tract functions well - good quality proteins, high fibre diet and fermented foods in particular are super important.

We want balance so making conscious choices, understanding what is nourishing is crucial, for us, for our kids, for people we care about.

If you are concerned about anyone’s mental health give them my details for a free discovery call to find out how they can best support themselves using nutrition.

Amber Silverman
Nutrition for Mental Health

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24/11/2025

Starting a challenging week with a cold water swim….

Haven’t been for 3 weeks and the water temperature had dropped from 12 to 6degrees! Definitely bracing 🤣🥶

It sounds crazy if you don’t do cold water swimming I know, but so glad I went. Gave me a buzz and felt a sense of achievement. Put me in a different zone.

Challenging ourselves is great for the mind and body. Especially when we feel stuck and need a reboot.

If you are looking to get unstuck from the daily grind, the ongoing pain, the same boring food, the never ending retelling of the same story, the negative narrative, the inability to make a first step….. then get in touch.

I coach people to better health, I support people to upgrade their behaviours, I guide people to shift patterns.

January is around the corner. If you are ready to challenge yourself and want to get a popular New Year slot then book a discovery call soon. No obligation just discovering if I’m for you and you’re for me.

Look forward to hearing from youyou 🥰

19/11/2025

Soup for your thyroid…. (Keep reading below!)

Yes it snowed this morning, after a super mild start to November.

If you are trying to keep warm then making soup is going to be a complete winner for you. You can go with specific recipes or just piece together something from the last veggies left in the fridge which is exactly what I did today.

Everything was cut into small bit size pieces and slowly added to the pan as I chopped. Start with a good glug of extra virgin olive oil and brown off an onion and a few sticks of celery, chopped finely along with a few cloves of sliced garlic and a red chilli if you like some heat.

One carrot, one potato, half a fennel, a couple of slightly squishy tomatoes, a large cupful of frozen peas, a big bunch of parsley, one tin of tomatoes and a stock cube, and black lentils I cooked up separately and added near the end.

I had the end of a parmesan rind that I added for flavour and - a new find - half a teaspoon of KELP POWDER, just enough to bring a subtle savoury flavour while delivering a natural source of iodine, essential for healthy thyroid function. Kelp is also rich in calcium, magnesium, antioxidants, and fiber, which can help support metabolism, bone health, and overall wellness.

Best sources of iodine are indeed seaweed (kelp, nori, wake, kombu) or otherwise fish especially oily fish… Eggs are pretty good too or iodised salt of course.

You don’t want to go over the top with the kelp powder, use in moderation

For support with how to eat for optimal health, whether you are trying to optimise your liver, thyroid, heart, nervous system, adrenal, joints, kidneys, skin, hormones, stomach….. or whatever you are looking for, get in touch for a FREE DISCOVERY CALL.

If you aren’t ready to commit before Christmas, why not get booked in for January, by far my busiest time of year you can pick your slot now.

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