The Nutri Kitchen

29/11/2025

😴 Still exhausted even though you’re “eating healthy”? You’re not alone.
Here’s the truth: Popping vitamin pills won’t fix everything. Your body needs REAL FOOD with all its complex nutrients working together, not isolated vitamins in a bottle.

If you’re constantly tired despite:

👏 Cooking at home
👏 Eating your veggies
👏Choosing lean protein

But you might be missing key nutrients like iron, B12, magnesium, or not eating enough carbs for energy.

Real food delivers what supplements can’t: fiber, antioxidants, and thousands of beneficial compounds that work in synergy. A vitamin C pill is nothing like the vitamins and fibre you’ll get from an orange 🍊

Want to know what your body actually needs? Check out this article 👉 https://thenutrikitchen.co.uk/why-youre-still-tired-supplements-vs-real-food/

With the help of our registered nutritionist, we can help you figure out exactly what’s causing your fatigue and create a tailored plan that actually works for YOUR body.

📞 Book your FREE discovery call now and let’s work through this together!

You do everything right. You take your multivitamin every morning. You’ve added vitamin D because everyone says we’re all deficient in the UK. Maybe magnesium for sleep. B12 for energy. Omega-3 because it’s supposed to be good for your brain. You’re spending £30, £40, maybe £50 a month on...

30/10/2025

You walk into Boots for a new foundation and somehow end up in the supplement aisle.
There’s a tablet for everything — hair, skin, stress, sleep, energy, immunity — and it’s tempting to grab one “just in case.”

But here’s the truth: unless you’re actually deficient, most supplements don’t do very much at all.
Some use forms that your body barely absorbs, and if your diet already covers your needs, the extras often go to waste.

We break down what the research really says about when supplements help and when they’re just clever marketing in our latest blog post, Are You Wasting Your Money on Supplements?

It’s Part 1 of The Supplement Series, now live at https://thenutrikitchen.co.uk/are-supplements-a-waste-of-money/

08/02/2025

Hey there 👋 our website is now live and we’re talking on members!

Our approach to food is that no food is ‘bad’ food or ‘off limits’. We’ll teach you how to eat well without the guilt.

All our sessions/programs focus on nutrition, exercise, sleep, stress and mindset and are tailored just for you and your lifestyle.

I’m Farihah the founder of The Nutri Kitchen your local registered nutritionist with a background in Psychology and Education. I understand that losing weight or changing your diet and lifestyle is more than calorie restriction, ‘sins’ and torturous amounts of exercises. I’ll work with you in a way you’ll actually enjoy the process because it’s sustainable and you won’t even notice the changes you’re making.

🍕 You enjoy pizza and fries great! Let’s have that but in a way that nourishes your body!

BOOK YOUR FREE DISCOVERY CALL

Simply drop me a message or WhatsApp
07446267580 / www.thenutrikitchen.co.uk

Please share this post so the word can get around!

10/03/2024

Just wanted to drop a little message to all those fasting during the holy month of Ramadan.

We posted a little ‘what is Ramadan guide’ from last year which is always a nice little guide to go back too (it’s in our stories). We are in the process of creating some posts which revolve around ‘You mean you can’t even drink water?!’ And ‘but won’t you get hungry?’ As further additions so keep your eyes peel’d 👀.

Either way happy Ramadan ✨
Love farihah x

27/01/2024

As it’s still we thought we’d put together a post all about TOFU (plus it’s a great intro post for tomorrow’s reel).

Tofu is such a big staple for many vegans around the world; the first recorded use of tofu was over 2,000 years ago. There’s even rumours it was found by a Chinese prince whereas others say it was created accidentally. Whatever the real story is Tofu is pretty universal.

🤔So how’s it made?!
The journey off Tofu is actually pretty mind blowing tbH. These guys are made from dried soybeans that are soaked in water, ground to a pulp. Which is then cooked and filtered out, what you’re left with is soy milk.

✨ some magic happens to soy milk. It then goes through the same process of how any animal milk is curdled to make cheese, soy milk must be curdled to make tofu. Curds are made by separating the solid parts (curds) from the liquid parts (whey).

Coagulation (the fancy word to describe turning liquids into solid) is done by an adding a coagulant. Like a salt coagulant (calcium sulphate (gypsum)). The coagulant changes the pH of the liquid and curds the milk.

Next, the curds are pressed into blocks- The pressing drains off the whey and the blocks are then cut.

The tofu is then cleaned and stored to become firmer and waits until it’s ready to be packaged.
It’s then heated to a temperature of around 80°C which gives it a longer shelf-life – a process known as pasteurisation.

you’ll see in the post, there’s a few different tofu types depending on the amount of water.

🍽️ Silken- used as a thick cream, fresh cream cheese or ricotta in cheesecakes, smoothies, dips or even ravioli fillings.
🍽️ regular- soaks up the flavours of sauces and broths and so is often used in noodle soups, stews & scramble.
🍽️ firm- can be pan-fried, stir-fried, deep-fried, put in a stew, used as a filling or to make spreads.
🍽️ extra-firm can’t really absorb marinades as much. But it’s easy to pan, stir or deep fry.
🍽️ super firm is the closest thing to meat. mix with a hot marinade and pan-fry, stir-fry or deep-fry

🤔 Have you ever had tofu? What’s your fave way of having tofu?
Comment below ⬇️

10/09/2023

We know, summer is officially over but we’re still living off tropical fruits cos well who wouldn’t smile when seeing this funky fruit being served up?

These low calorie guys contains a surprising number of nutrients, here are TNK’s top reasons:

1. Loaded with fibre: With around 7g per 120g serving, dragon fruit is a pretty solid choice. Plus fibre is well known for its role in digestion, and it’s role in protecting against heart disease, managing diabetes and maintaining a healthy body weight.

2. Speaking of digestion: dragon fruit also contains probiotics (which is a specific type of fiber that increases the growth of healthy bacteria in your gut). The thing with fibre we can’t exactly break them down but the bacteria in ya gut can digest them. Using it as fuel for growth. Your healthy bacteria thrives 🤝🏼 you get the benefits. Win-win tbH.

3. The bodies ability to fight infections is mainly based on a few few things with quality of diet being pretty up there too. The vitamin C and carotenoids in dragon fruit may boost your immune system and prevents infection (by neutralizing) your white blood cells from free radicals damage.

4. Dragon fruit is one of the few fresh fruits that contain iron (at around 8% of RDI). This is a pretty nice amount as low iron levels is a pretty common deficiency, worldwide. The main role of iron is in transporting oxygen around your body. But it also breaks down food into energy. The fact that dragon fruit also has Vitamin C, is great cos together this helps your body absorb iron.

🤔 Did you know that dragon fruit is also called as pitahaya or strawberry pear??
you can CATCH dragon fruit (get it cos they’re dragons?! (Nvm)…ANYWAYS they’re found fresh at some international stores or frozen.

🤠 Us being clowns took a while to finish up this post from wavy texts to sentences that don’t flow. So thanks for baring with.

Which tropical fruit shall we do a little deep dive into next? COMMENT below ⬇️

As always stay wavy
Love TNK team x

23/07/2023

https://www.instagram.com/reel/CvDAQcYtWpP/?igshid=MzRlODBiNWFlZA==

16/07/2023

We’ve been pretty radio silent here (working away on our FREE guide) so the gram has been a bit lacking. Our bad.

But we saw .dietitian high protein mango lassi and just KNEW this was the perfect way to comeback!

It’s mango season baby and here are our top five reasons why mangoes should make a regular appearance on your summer plates/bowls/glasses.

🤔 DID YOU KNOW MANGOES ARE CALLED
KING OF FRUIT?

🥭 Mangoes offers a GOOD amount of magnesium & potassium which helps the heart. By allowing blood vessels to relax meaning lower blood pressure levels.

🥭 mangoes have hella polyphenols, which are plant compounds that act as antioxidants to protect your body. Which protect our cells against free radicals.

🥭 mangoes are a solid source of nutrients which are good for the immune system. Vitamin C can help our body produce more white blood cells, helping our bodies build stronger defenses.

🥭 mangoes are amazing for eye health. They contain two active forms of vitamin A. Which are found in the retina— the part that converts light into signals so your brain can tell what it’s seeing. These nutrients act as a natural sunblock, absorbing excess light.

🥭 Mango is excellent for digestion. As they contain plenty of water and dietary fiber
🥭 Insoluble fibre is just how it sounds It travels through the digestive tract attracting water as it goes, stimulating bowel movements leading to easier digestion. As a result, this aids in pooping.
🥭 Soluble fiber is the opposite. It dissolves in water helping to lower blood cholesterol and blood glucose levels.

Mangoes are proper easy to add into the diet. Whether you're eating it fresh, adding it as toppings to breakfasts, salads, or even blending it into a lassi like .dietitian ‘s post. We’ve also added 2 fool proof ways to cutting mango as it can be pretty messy. But it’s summer so have fun and enjoy the sun it’s all good ☀️

It's a proper summer classic
Enjoy the summer
Stay wavy
Farihah x

21/06/2023

We’ve been pretty radio silent on our socials because we’re finalizing the FREE guide. Drop up a message with ’I WANT IN’ to be the first to get the guide before launch day 👀

12/02/2023

We have a chicken meatball recipe coming out later on tonight.

And we’ve just clocked that you can edit reels directly from the computer which means finally some good quality content coming forward which we’re looking forward. Thank you for baring with us x

The Nutri Kitchen