Embrace_nutrition_org

27/07/2022

👩‍🍳 White chocolate and seasonal fruit cake recipe 👩‍🍳

Ingredients:
200g chopped white chocolate
Zest from 1 lemon or orange
100g sugar
200g butter (or dairy free equivalent)
3 eggs
200g plain (or GF) flour
1 tsp baking powder
Pinch of salt

Choice of fruit: blueberries, cherries, rhubarb, raspberries, apples, pears - anything goes 😆

Method:
Preheat the oven to 180C and line the base of a medium cake tin with paper.
Mix the zest, sugar, butter and eggs in the mixer until combined. Add the flour and baking powder and carry on mixing for a minute.
Add chopped chocolate and mix a bit more until combined. Transfer to prepared tin and scatter the fruit evenly over the top pushing them in with a spoon. Bake for 40 minutes then cover with a baking paper and bake for further 10-15 until baked in the middle.
Enjoy responsibly 😂🤌🏻

28/06/2022

🧇Quick waffles 🧇
- 3 tbsp spelt or buckwheat flour
- 3 tbsp oat flour or blended oats
- 1 tbsp olive oil
- 1 tsp cinnamon
- 1/4 pint plant milk (reserve more if batter is too thick)
- 1 tsp maple syrup
- 1/4 tsp baking soda
- pinch of Himalayan salt

Mix together with a whisk or a spatula and bake in the waffle maker for 3 minutes 😃

Add a topping of your choice: berries, yoghurt, icing sugar or marmalade 🤤

They’re much healthier choice to quick fix chocolate bars and they only take 5 mins to make. Good for kids and pre training 🤌🏻

15/06/2022

Something I look forward to every year —> seasonal locally grown fruit and veg 😍 Eating seasonal is so good for us for many reasons: gut diversity, full flavour, nutritional value but also good for the environment and our planet 🌎

Here is what’s in season this month: carrots, strawberries, kohlrabi, turnips, apricots, cherries, elderflower, all green leafy vegetables 🥬, peppers, redcurrants, asparagus, peas, rhubarb, new potatoes, gooseberries, tomatoes, courgettes, broad beans, globe artichokes, samphire, blueberries 🫐

Why not try something new and eat a new dish or new fruit or veg you haven’t tried before ?
Your body will thank you for it 😃

Thank you for your fruit and veg delivery today 👌🏼👌🏼👌🏼

22/03/2022

🙌🏻Raspberry loaf cake recipe 🙌🏻

Great as a snack or post workout (add some yoghurt for protein) or works well as a pudding 😋

Ingredients:
•300g spelt flour
•20g brown sugar
•20g Xylitol or Stevia
•1 tsp vanilla paste
•8g dried yeast
•50g melted butter
•1 egg
•120ml warm milk or plant milk
•100g of raspberry chia jam (cooked raspberries mixed with chia seeds)
Method 👩‍🍳
• Mix flour, sugar, sweetener, vanilla paste, yeast and egg together. Kneed for 5-10 mins slowly adding milk and butter (put it in a mixer if you prefer). The dough should be nice and stretchy at that point
•Cover with a clean/dry kitchen towel and leave to rest and rise for 1-2 hours. It should double in size
•Roll the dough into square and cover with your favourite jam.
•Roll up like a Swiss roll and cut into two half’s lengthways leaving 1 inch off the end
•Fold both ends together and move into a prepared loaf tin
• Leave for another 15 mins and then bake in 180*C for 25-30 minutes

Have a great week everyone

04/01/2022

10/06/2021

shop in Newport Pagnell —> if you want to buy your staple cupboard ingredients with a lovely customer service, great prices and support local business 👌🏼👌🏼👌🏼
Go and check it out 🧐

19/05/2021

Weekly fruit and veg delivery without a doubt is the highlight of my week 🤩 Thank you for my boxes of organic locally sourced produce. Did you know that delivers to most places in the uk? Check it out if you fancy fresh organic goodness delivered straight to your door 🤗

18/05/2021

Version 10 of my 10 seconds salad 😋😋😋 so delicious, simple to make and quick. I keep changing ingredients depending on what’s in the fridge but 3 main ingredients keeping the same:
- 1/2 broccoli
- 3/4 pepper (any colour)
- 1 apple
Then add another 3-4 fist size veg portions: this time it was red cabbage, spinach and cucumber but I’ve used avocado, courgette, tomato, lettuce, red onion before and it’s always so delicious. 🥰 Add 3 tbsp of walnuts or pumpkin seeds for texture.
Chop in your blender for 10 seconds. Add dressing: 1 tbsp olive oil, ACV, mustard, honey and salt & pepper to taste. Serve with protein of your choice! Yum yum yum !

10/05/2021

So desperate for the summer so I’ve decided to find it on my plate 😁
For this side salad I sliced a cucumber, crunchy romaine lettuce and radish. I sprinkled it with chopped dill, red onion and feta (not on this picture). I also drizzled it with an ACV and olive oil. So delicious! 😋

08/05/2021

Rainy Saturday afternoon spent sorting out the spices 😁 So much satisfaction achieved 🥰

02/04/2021

🧐🤩 My first competition 🧐🤩
Win a personalised nutrition plan for whatever your goal !!

TO ENTER:
💫follow and
💜like this post and share this post to your story
⭐️tag a friend who’d love this!

24/03/2021

🥬 Let’s talk cabbage 🥬

This high in fibre, Vit C, K and folate vegetable is one of the cheapest and most versatile 😋

It is often the smell of cooking cabbage, that puts people off but this is actually caused by overcooking. Keep cooking time to minimum and don’t lose those precious vitamins.

Here are 6 ways to turn cabbage into something special:
▫️Coleslaw▫️ thinly slice red and white cabbage, add some carrot and beetroot, olive oil and lemon juice then sprinkle with black&white sesame seeds
▫️Steamed leaves▫️of Savoy cabbage and use as wraps for filling of your choice
▫️Braised▫️cabbage served with toasted hazelnuts and drizzle of olive/avocado oil
▫️Stir fry▫️slice into 1 cm strips and fry with chorizo and garlic
▫️Pickle▫️ in the form of kimchi or sauerkraut to help boost gut bacteria
▫️Savoy cabbage pasta▫️my favourite pasta recipe - so delicious 😋 I’ll save this one for another day 🧐 keep your eyes open for this recipe

22/03/2021

🔹The GUT—>SKIN connection 🔹
Recently published evidence shows strong connection between gut microbiome and a skin. Most people know that incomplete or compromised digestion may cause chronic inflammation and if you add stress, antibiotics and hormonal imbalance you may end up with psoriasis, acne, dermatitis or rosacea.
Here are few tips on how to combat imbalanced gut/skin connection:
- regular meals and few hours fast in between helps to build correct digestive juices so avoid snacking too often
- don’t drink too much liquids with your meals but try to hydrate 30mins before/after the meal
- consume probiotic/prebiotic foods: yoghurt, kefir, kombucha, sauerkraut, kimchi, miso, sourdough, pickles, apples, onions, oats, leeks, garlic, chicory, asparagus
-manage your stress: regular sun exposure, enough sleep, meditation, mindfulness, exercise, breathing
- rainbow diet to provide enough cofactors for liver support, fibre, omega3, antioxidants
Easy in theory but planning your diet correctly can make a huge difference.
I’ve been writing meal plans for clients for about 6 months now and going to specialise in 1-4 week meal plans to help people eat better. Please contact me, share or recommend to someone who might need help getting back on track 🙌🏻

19/03/2021

🔸Rhubarb and crumble cake recipe🔸
End of the winter is perfect for using up your frozen fruit like rhubarb or berries.
Here is a very simple recipe for a cake that is fluffy and light. If you don’t like sweet, creamy or heavy cakes, this is the recipe for you. . Perfect with a cuppa or hot chocolate.
Here is the

For the crumble:
70g spelt flour
40g sugar
1 tablespoon vanilla sugar
50g butter

For the cake:
220ml milk or nut milk
40g fresh yeast (you can get it from the bakery in your supermarket) or convert to dry yeast
80g sugar
1 tbsp vanilla sugar
500g flour of your choice (I use spelt most of the time)
80g butter
2 eggs
Pinch of salt
Frozen fruits defrosted earlier on and dried with a kitchen towel

Method:
Mix all crumble ingredients and put in the fridge for 1 hour
Heat up the milk for 5 mins or until warm (not hot). Take the mixture off the heat and combine with yeast, sugar and vanilla sugar. Transfer the mixture into the large bowl and add flour, eggs and salt. Bring together and then start kneading for 2 minutes.
Add more flour if the mixture is still sticky and keep kneading for another 3 mins. Once your mixture stops sticking and is nice and stretchy cover it with a clean towel and leave to proof somewhere warm for 1 hour when it should double in size.
Transfer your cake on a medium sized baking tray lined with a baking paper. Add plenty of fruit on the top and add small pieces of crumble from the fridge.
Bake for 45 minutes on 170C or until knife inserted in the middle comes out clean. Best to eat when cooled but I could never wait that long and eat mine with a glass of almond hot chocolate

15/03/2021

Let’s talk about the Gut—>Brain connection today 🧐 SEROTONIN is our Happy Hormone. It’s produced in nervous system from TRYPTOPHAN in our gut. Serotonin levels are influenced by genetics but also environment and diet. Chronic stress can reduce uptake of serotonin but there are many other factors like IBS, constipation or absorption imbalance in the gut. Not many people know that low serotonin can lead to anxiety, depression, eating disorders, OCD, IBS, insomnia, even alcohol abuse. To produce an abundance of serotonin we need right amounts of B Vitamins, Calcium, Iron, Zinc, Vit C and at least 15 mins daily sun exposure.
Here is the handy list of foods helping produce our happy hormone: nuts, seeds, fish, shellfish and turkey also Dark Green Leafy Veg, tahini, peppers, lemon, orange, dairy products and eggs. Stress management and daily light exposure will play a big part in serotonin production as well. Hope this little handy list of foods will help someone decide what to put on the plate today 🤞🏻👍🏻

08/03/2021

We all know that walnuts contain omega 3 and pumpkin seeds contain zinc which are very important for our health.
Here is the idea for super healthy snack made of walnuts and pumpkin seeds:

200g walnut halves
30g pumpkin seeds
2 tbsp maple syrup
1/4 tsp smoked paprika
2 tbsp tamari
1 sprig of finely chopped rosemary
a pinch of salt
a pinch of chilli flakes

Preheat the oven to 180C, line a flat baking tray with paper and place the walnuts and pumpkin seeds on the tray and roast in the oven for 3 minutes.
Whisk together the maple syrup, paprika, soy sauce, rosemary, salt and chilli flakes in a small bowl and drizzle over the nuts and seeds, tossing to coat.
Place back in the driven and roast go 6 mins or until fragrant. Place in the airtight container to store. One handful is one serving 👍🏻

05/03/2021

If you fancy a healthy, solid and savoury breakfast 🧐 here is the idea ⬇️ 💡

If you’re savoury breakfast type of person, you’ll love this 😋🥑 Simple and quick avo on toast with mushrooms and feta 🤩 My fuel for the morning

05/03/2021

If you’re savoury breakfast type of person, you’ll love this 😋🥑 Simple and quick avo on toast with mushrooms and feta 🤩 My fuel for the morning