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Sonya's Healthy Kitchen

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Sonya's Healthy Kitchen

Sonya's Healthy Kitchen Certified Nutritionist🔹Healthy Eating Coach🔹Specialist in T2 Diabetes, Depression and Menopause

Certified Nutritionist🔹Healthy Eating Coach🔹Specialist in T2 Diabetes, Depression and Menopause
Helping women over 40 use nutrition to improve their health and weight for a more productive life. Services I provide
🔺Working with corporate clients in planning & implementing a more supportive work environment for women dealing with Diabetes, Depression and Menopause
🔺Health Eating in the Workplace:
Lunch & Learn, Presentations, Demos
🔺Healthy Cooking Experiences for Team Building

06/04/2026

I first developed diabetes while pregnant with my twins. I was told it would disappear after birth and it did but no one told me it could come back.

A few years later, it did and by then I had 3 children under five, one income and a new mortgage.

The advice I got was clinical:
“Avoid rice.” “Eat fresh.” “Exercise more.”
Not wrong but not realistic for my situation at the time.

What I needed was:
👉 How do you avoid staple "starchy" cultural foods?
👉 How do you eat “healthy” on a tight budget and you’re eating your children’s leftovers?
👉 How do you "Exercise" when you’re exhausted in a way only a mother of toddlers truly understands.

Too many people are given advice that doesn’t fit real life.

At Sonya’s Healthy Kitchen, it’s not about “don’ts” it’s about how. Workshops are
✨ Practical
✨ Culturally adaptive
✨ Built for real life

Because real support turns nutrition into something you can actually understand.

If your health journey has felt like a burden it’s not you, it’s the approach.

Let me know in the comments
What’s one piece of health advice you’ve struggled to follow? ⬇️

04/04/2026

Have you ever tasted something or a smell that instantly takes you back not just to a place but to a feeling?

That’s Frejon for me.

I grew up in a home where faiths blended beautifully. My mum’s side was Muslim, my dad’s side Christian. It meant more reasons to gather, cook and celebrate - Ramadan. Lent. Easter. Eid.

Growing up, there was one food smell I’ll never forget. I didn’t even know what it was back then until my adulthood then I found it again.

Frejon is more than a dish, it’s a story in a bowl.

Traditionally enjoyed in Lagos, West Africa especially on Good Friday.

Frejon is a rich coconut and bean dish that carries deep cultural and spiritual meaning. Its roots trace back to Brazil brought to West Africa by the Aguda community who blended their heritage with local ingredients.

But it’s often made with sugar and ultra processed ingredients so I made some adjustments.

Not to change it but to honour it but elevate it.

Plant-Based Frejon
Why this version hits different

✔️ High in fibre
✔️ High in protein
✔️ Healthy fats
✔️ Blood sugar mindful

Because you don’t have to abandon your roots to heal. You just have to rework them with intention.

12/09/2025

Day 4&5 Week1/10-Week Side Hustle Experiment

Day 4 was all about getting practical:
✅ Completed the outline my first mini nutrition workshop
✅ Decided the format (short, simple, actionable)
✅ Making sure it solved one key problem -
What healthy snacks can I eat that won’t spike my blood sugar?
This was an actual question I was asked the other day so it seem like the perfect place to start.

I’m keeping this first one super simple so I can finish it, run it and get feedback

Day 5 → Created the template for the downloadable guide and workbook to go with the workshop.

What I’d love to know:
Would you prefer a workshop that’s:
🔸 10 minutes (quick actionable tips)
🔸 20 minutes (more detailed with real examples)

Drop a comment ⬇️

11/09/2025

✨ Exciting News! ✨

I’m honoured to have been invited to give a talk as a former participant of the Growing Kent & Medway Food Accelerator Programme.

📅 Date: Thursday 18th September
📍 Location: Orchards Event Centre

This event is a celebration of innovation and R&D across Kent and Medway, showcasing how collaboration and the right support can transform ideas into thriving businesses.

The session theme: "Recipe for Success: How the Right Networks Can Accelerate Growth"

I’ll share my journey from "Diagnosis to Determination" - Building a Functional Food Brand that empowers people to manage diabetes and improve their health through natural, sustainable plant based nutrition.

🎯 Who’s Attending:
150+ delegates including growers, plant-based food & drink producers, funders, policy makers, researchers, academics and business support organisations. All passionate about shaping the future of plant based food and drink innovation in the region.

This event is not just about celebrating achievements but also inspiring others and offering a glimpse into the exciting future of the Growing Kent & Medway project.

I can’t wait to connect, share and be inspired by so many brilliant minds in the plant based food innovation space. 💡🌱

30/04/2025

Cool down with these No-Bake Frozen Mini Tarts – a refreshing, healthier treat for warm days!

No-Bake Frozen Mini Tarts
Ingredients:
1 cup crushed sugar free biscuits
2 tbsp melted vegan butter or coconut oil
2 tbsp chopped nuts or 1 tbsp toasted desiccated coconut or almond flour (Healthy fats)
1 tsp ground flaxseed (Fibre)

Filling:
1 cup unsweetened coconut yogurt (or any yogurt)

Optional
Mix a scoop of protein powder to non dairy milk and melted coconut oil or nut butter

To Assemble:
1. Mix the base ingredients and press into mini silicone moulds or mini muffin cases.
2. Add a spoonful of coconut yogurt.
3. Add toppings of your choice.
4. Freeze for 1–2 hours until set or overnight .
5. Let sit for 5–10 minutes before serving.
Enjoy!

15/01/2025

Start your day right with a simple but powerful habit:

A glass of water!

Why Hydrate in the Morning?

Our bodies are in the fasting stage while we are sleeping, one of the reason is why sleep is vital.

So in the morning your body needs hydration to re-energise, kickstart your metabolism and flush out toxins.

Some Health Benefits 👇🏾
✅ Replenishes lost fluids overnight.
✅ Enhances energy levels and mental clarity.
✅ Prepares your digestive system for the day ahead.
✅ Promotes glowing, hydrated skin.

So start with your morning glass of water and feel the difference in your body, mood and energy levels.

However, if you find it hard to drink plain water first thing (or at least within 30 mins of being awake)

Try adding these natural, nutrient boosting additions:

🍋🍊 Slices of Citrus : Supports digestion and boosts Vitamin C levels.
🌱 Herbs: Fresh Mint refreshes and soothes the digestive system.
🌶️ Cayenne Pepper: A pinch ignites your metabolism for the day.
🥄 Cinnamon: Helps balance blood sugar levels and reduces inflammation.
🫚 Ginger: A natural energy booster and boosts gut health.

Other Fruits and Vegetables to try: Berries, Apples, Cucumber, Celery etc

✨Remember small habits = BIG health changes!

Your health journey starts with YOU!

Share your favourite way to drink water
Tag a friend to remind them to hydrate today!

Follow for more healthy eating and nutrition education

11/01/2025

• Tasting tables with nutrient-dense snacks? Organising the company's health and wellbeing initiatives or perhaps you're searching for a unique and meaningful team-building activity?

At Sonya’s Healthy Kitchen, we offer nutrition workshops and masterclasses that empower employees with tools to improve their health naturally while boosting energy, focus and morale.

What’s on offer:
• Lunch & Learn nutrition sessions
• Tasting tables with nutrient dense snacks
• Cooking demos and practical nutrition tips
• Fun, hands-on team-building activities

Let’s work together to create a healthier, happier workplace!

DM us to book your FREE 30-minute Lunch & Learn session or learn more about our workshops.

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