The Conscientious Cook

The Conscientious Cook Nutrient Rich Food
Recipe creation and brand collaboration. Plant based + Free From Diary & Gluten I hope you enjoy them!

Research shows that the body isn’t able to process refined sugars, and actually uses up vital vitamins and minerals when trying to do so. Continuous consumption of sugar can cause us to age faster and is associated with a range of health issues. Over the last two decades, our eating habits and awareness of the benefits and health potential of certain food types has changed enormously. We have moved towards foods with a purpose, foods that have positive benefits for the body in addition to giving us energy. I have a sweet tooth and I created The Conscientious Cook in response to my own personal quest for nutrient-rich yet appetising sweet treats. It all began in my kitchen where I started experimenting with alternative ways to sweeten foods. Rice malt syrup, raw honey, date syrup and maple syrup quickly became my star ingredients, giving the sweetness I wanted, while delivering valuable nutrients to the body. I have used natural ingredients to create a range of cakes, snacks and treats - extensively taste-tested on my friends and family - which are both delicious and virtuous. Each guilt-free recipe uses the best ingredients in their most natural state. We avoid all refined ingredients, especially sugar, replacing them with seasonal, organic food, ancient grains, raw and super foods that all have amazing and beneficial effects on the mind and body. My chosen selection, some of which are inspired by classic recipes and some of which are my favourites all have delicious healthy ingredients that are valuable to your body. They have a positive nutritional benefit, not empty-calorie quick fixes that actually deplete your energy resources and can be detrimental to overall health. Perfect for dinner parties, lunch boxes, tea-time snacks and sugar high-free children’s birthdays, most freeze well, many are portable for a nutritious snack on the go and all are scrumptious and good for you.

✨ Hello January — new year, fresh produce, full bowls ✨This is the season of real comfort food:steaming soups, slow-cook...
02/01/2026

✨ Hello January — new year, fresh produce, full bowls ✨

This is the season of real comfort food:
steaming soups, slow-cooked stews, and antioxidant-packed smoothies that love your immune system.

🥕 Root veg in their prime:
carrots, parsnips, beets, turnips, celeriac
🥬 Brassica power crew:
Brussels sprouts, kale, cabbage, cauliflower, broccoli
🥗 Beautiful bitter foods:
radicchio, chicory — fantastic for digestion and the gut
🍊 Citrus season glow:
oranges, clementines, lemons
🍎 Late-season fruit loves:
apples, pears and dates — perfect for stewing and baking
🦪 From the sea:
oysters, mussels, and delicate whiting for cosy savoury dishes

Warm up your winter by:
• adding extra veg into soups and stews
• blending citrus + berries into immune-supporting smoothies
• stirring stewed fruit through warming porridge in the mornings
• mixing bitter leaves into salads to love your liver and gut

This month’s mantra: FIBRE, FIBRE, FIBRE.

Feed your gut microbiome, support your immunity, and let your plate do the bolstering while you cosy up through the cold. ❄️💛

Drop me DM if you would like to try any of the recipes.

✨ CRUNCHY TOPPED BAKED OATS = breakfast that actually loves you back ✨Golden, toasty, gently sweet and deeply nourishing...
05/12/2025

✨ CRUNCHY TOPPED BAKED OATS = breakfast that actually loves you back ✨

Golden, toasty, gently sweet and deeply nourishing… this is the kind of breakfast that keeps you energised, steady and satisfied all morning long 💛

🌾 Slow-release carbs from fibre-rich oats & unripe banana
🥜 Healthy fats + plant protein from almond butter & pecans
🫐 Antioxidant boost from juicy blueberries
🍂 Cinnamon magic for natural sweetness + glucose balance
🥥 Finished with a crunchy coconut & demerara topping and served with a dreamy mix of yoghurt + kefir for gut love

Warm, comforting, blood-sugar-friendly and totally meal-prep worthy 🙌

Perfect for:
✔️ Busy mornings
✔️ Hormone-friendly breakfasts
✔️ Feeding the whole family
✔️ That cozy slow Sunday vibe

💬 Drop ‘Crunchy’ in the comments for full recipe

⬇️Caramelised Salsify, Leek & Feta Galette ✨Golden, flaky, and filled with slow-cooked seasonal goodness 🤍 This rustic g...
28/11/2025

⬇️Caramelised Salsify, Leek & Feta Galette ✨

Golden, flaky, and filled with slow-cooked seasonal goodness 🤍

This rustic galette brings together sweet caramelised leeks, earthy cavolo nero, salty feta and protein-rich eggs for the ultimate nourishing comfort bake.

Perfect for weekend lunches, sharing with friends, or next-day leftovers (if there are any!).

INGREDIENTS:
• Salsify
• Leeks
• Olive oil
• Fresh thyme
• Cavolo nero
• Eggs
• Feta
• Gluten-free puff pastry
• Sea salt & black pepper

💬 Drop “salsify” in the comments and I’ll DM you the full recipe!

So delighted to be featured in this month’s Your Healthy Living magazine, sharing my insights on men’s health and how th...
03/11/2025

So delighted to be featured in this month’s Your Healthy Living magazine, sharing my insights on men’s health and how the right foods can support heart health, balance blood sugar, and reduce inflammation.

Small changes really can make a big difference when it comes to long-term wellbeing 💪🌱


🥞 Half Term Breakfast = Sorted! 🍌✨Crisp on the outside, fluffy on the inside, these Banana & Buckwheat Waffles are the e...
27/10/2025

🥞 Half Term Breakfast = Sorted! 🍌✨

Crisp on the outside, fluffy on the inside, these Banana & Buckwheat Waffles are the easiest way to make mornings feel special.

Naturally sweetened with ripe banana and spiced with a hint of cinnamon, they’re packed with slow-releasing energy to keep everyone fuelled for the day ahead.

💛 You’ll need:
1 ripe banana, mashed
½ cup milk
1 egg
2 tbsp coconut oil or butter (melted)
1 tsp vanilla
1 cup buckwheat or whole wheat flour
2 tsp baking powder
1 tsp cinnamon
¼ tsp salt
💫 Mix, pour, and waffle away — then top with berries, nut butter, or a drizzle of maple syrup.
👩‍🍳 Perfect for lazy mornings, school holidays, or when you just want something that feels like a hug on a plate.

🥞 Half Term Breakfast = Sorted! 🍌✨Crisp on the outside, fluffy on the inside, these Banana & Buckwheat Waffles are the e...
27/10/2025

🥞 Half Term Breakfast = Sorted! 🍌✨
Crisp on the outside, fluffy on the inside, these Banana & Buckwheat Waffles are the easiest way to make mornings feel special.

Naturally sweetened with ripe banana and spiced with a hint of cinnamon, they’re packed with slow-releasing energy to keep everyone fuelled for the day ahead.

Healthy Chocolate Fix ⬇️🍫When that sweet craving hits, these Double Chocolate Seeded Bars hit just right 🔥Rich, crunchy,...
24/10/2025

Healthy Chocolate Fix ⬇️🍫

When that sweet craving hits, these Double Chocolate Seeded Bars hit just right 🔥

Rich, crunchy, and naturally nourishing. Packed with almonds, sunflower, pumpkin, sesame & flaxseeds, they deliver healthy fats, protein, and minerals to keep your energy steady and your mood lifted.

Made with 85% dark chocolate and almond butter, they’re indulgent yet wholesome and completely gluten-free, date-free & low FODMAP. ✨

Perfect for an afternoon pick-me-up or weekend treat (that actually does you good!).

💬 Drop “seed bar” in the comments and I’ll send you the recipe! 💚

Ultimate Gloomy Day Stew ⬇️🌧️🔥It might be grey and miserable outside, but this African Peanut Stew is pure comfort in a ...
20/10/2025

Ultimate Gloomy Day Stew ⬇️🌧️🔥

It might be grey and miserable outside, but this African Peanut Stew is pure comfort in a bowl, it’s rich, nutty, and packed with seasonal veg to warm you from the inside out 🥜✨

It’s hearty, nourishing, and brimming with colourful plants to keep your gut (and mood!) happy.

Drop “Stew” in the comments and I’ll send you the full recipe. You’re going to want this one bubbling away on your stove tonight! 🍲💛

Ingredients
🌿Olive oil, cumin seeds, chilli flakes
🌿Leek, garlic, carrots, squash, celeriac, cauliflower, purple sweet potato
🌿Chickpeas, chopped tomatoes, Cavolo Nero
🌿Peanut butter, veg bouillon
🌿Salted peanuts to serve

Method (in brief)
Roast the veg: Toss the chopped squash, carrots, celeriac, cauliflower, and sweet potato with olive oil. Roast at 180°C for 20 mins.

Build the base: In a large pan, sauté leek, garlic, cumin, and chilli until soft. Add tomatoes, chickpeas, and veg stock. Simmer 10 mins.

Combine: Stir in the roasted veg and cook another 10 mins until tender.

Finish: Add shredded Cavolo Nero and cook 3 mins, then swirl in peanut butter until creamy. Season to taste.

Serve: Top with chopped salted peanuts and enjoy with rice, quinoa, or crusty bread.

✨ Simple Seasonal Supper ✨A wholesome, comforting dish to celebrate autumn’s best produce 🍂Ingredients at a glance:🎃 Squ...
13/10/2025

✨ Simple Seasonal Supper ✨
A wholesome, comforting dish to celebrate autumn’s best produce 🍂

Ingredients at a glance:
🎃 Squash & sweet potato
🧅 Red onion & thyme
🌶️ Chilli flakes & cinnamon
🥣 Gnocchi
🧀 Blue cheese
🌰 Maple pecans

🥣 Packed with gut-loving prebiotics, probiotic-rich blue cheese, and carotenoid-filled veggies, this is comfort food with benefits.

💚 Naturally gluten free and perfect with steamed kale or a crisp green salad.

🍁Drop ‘gnocchi’ in comments below and I’ll send you the recipe ⬇️

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Nicky x

P.S. Visit our website to view our range and place your order. You can contact me via email: nicky@theconscientiouscook.co.uk or for more urgent matters call me on: 07710 394 252