Kinder Kitchen

19/06/2023

So excited to be cooking on this immersive retreat in November - perfect for aspiring nutrition students or recent graduates (I wish something like this had existed when I first graduated!).

This will be an amazing opportunity to nourish yourself, whilst gaining knowledge, skills and insights into this amazing and ever-changing industry. You'll be learning from the best Clarissa Lenherr Nutrition and Gutfulness Nutrition - I'll definitely be sneaking out of the kitchen as often as possible to soak up their wisdom!

https://www.gutfulnessnutrition.com/nourish-learn-retreat

Join our 3-day nutrition retreat in the UK. Nourish your body with 3 meals a day, yoga, and educational workshops. Private nutrition consultation, massage treatments, and plenty of 'you time' included. Book now for a rejuvenating getaway.

11/01/2023

"Your weekly shop is your opportunity to give yourself the building blocks for healthy, gut-loving meals and snacks throughout the week. A little thought and pre-planning can go a long way but at the same time, leave room for flexibility so you can listen to what your body intuitively wants to eat, be inspired by the seasons and try new things".

Read my tips and top foods for a gut-friendly weekly food shop are up on The Cultured Collective website via the link below.

https://www.theculturedcollective.co.uk/blogs/recipes-blog/a-nutritionist-s-tips-for-a-healthy-weekly-food-shop

If you want to improve your overall health, improving your gut health is one of the first things you should look at. Making healthier choices when it comes to the foods you eat is a good place to start, and healthier food choices start in the supermarket! Your weekly shop is your opportunity to give...

01/12/2022

Quinoa porridge topped with chai-soaked figs, coconut yoghurt, toasted walnuts and sliced apple 🍏

What are the benefits of using quinoa instead of (or in combination with) oats in your porridge?

💪 Protein: quinoa is slightly higher in protein than oats and contains a wider range of amino acids (the building blocks of protein), so it’s an easy way to increase your intake of bioavailable protein from your first meal of the day

🐛 Gut health: it’s also high in fibre to support gut health and enhance microbial diversity along the digestive tract

🩸 More blood sugar friendly: because it’s higher in protein and fibre, quinoa has less of an effect on blood sugar. Having it with healthy fats like coconut yoghurt, nuts and seeds will flatten blood sugar spikes even further

🌿 Nutrient-dense: contains other key nutrients such as copper, magnesium, iron and zinc which are essential for a healthy body and mind

It’s also gluten-free so can be enjoyed by those avoiding/limiting gluten.

👩‍🍳 Tips for cooking quinoa:

- It’s a good idea to soak and rinse quinoa before cooking as it contains compounds called anti-nutrients which can inhibit the absorption of certain nutrients

- Soak it overnight in a pan, rinse and drain in the morning and cook with 3/4 cup water per cup quinoa until soft and fluffy

- I always make extra to add to porridge, salads and stir-fries for the next few days.

This particular porridge is made using Hodmedod UK-grown (yay) quinoa, with dried figs, soaked overnight in a locally-made chai tea blend, toasted walnuts and a dollop of Cocos Organic coconut yoghurt, and almost everything is from my local refill store.

28/11/2022

A delicious and nutritionally-balanced soup that will warm you from the inside out 🧡

Many soups, while delicious, are lacking in protein and fat, making them more of a snack than a complete meal. This creamy and delicious soup is packed with fibre, plant-based protein and healthy fats, it also contains ginger to aid digestion and turmeric which has a potent anti-inflammatory action in the body and brain. The addition of the nuts and beans means that the soup is not only creamy but packed with healthy fats, plant-based protein and even more fibre, making it a nutritionally-balanced and completely delicious meal that will warm you from the inside out.

https://somethinggoodco.uk/blogs/somethinggood-the-recipe-journal/creamy-cashew-cauliflower-and-turmeric-soup

This creamy and delicious soup is packed with fibre, plant-based protein and healthy fats, it also contains ginger to aid digestion and turmeric which has a potent anti-inflammatory action in the body and brain. A nutritionally-balanced and completely delicious meal that will warm you from the insid...

23/11/2022

Brunch Lockhaugh Farm part 2, food by me 🥕🌶🥦🌽🥔

Come and join us for a morning of nourishment through nature, meditation, food and connection - the perfect chance for some calm in the build-up to christmas.

I’ll be serving up a seasonal brunch inspired by winter and my passion for food (and drinks) that feel like hugs.

Everything will be locally-sourced and made with love 🤍

We can’t wait to share with you produce + products from some of our favourite suppliers, mostly local, all ethical 🧡

See slides for more info, email or send me a message to book or for more info & please share with anyone who might be interested.

26/10/2022

18/10/2022

Been a bit quiet on here recently (again), but making up for it with today's recipe. It's gluten-free, refined sugar-free and vegan-friendly, plus is higher in fibre and protein than your average banana bread making it a great option for a nutrient-dense snack or wholesome breakfast.

TAHINI + OLIVE OIL BANANA BREAD with MISO TAHINI CARAMEL + TOASTED NUTS & SEEDS

INGREDIENTS

🍞 Loaf

Wet ingredients:
2 bananas, mashed
1 egg (or flax/chia egg to make it vegan)
1 teaspoon pure vanilla extract
1/2 cup good olive oil
1/3 cup tahini
1 tsp apple cider vinegar

Dry ingredients:
1/2 cup brown rice flour
3/4 cup almond or another nut flour or your choice (I used strp'd tigernut flour)
1/4 cup chickpea flour
1/4 cup coconut sugar
1 teaspoon baking powder
1/2 teaspoon baking soda
1 teaspoon cinnamon (I used Wunder Workshop Ltd.)
1/2 teaspoon ginger
a pinch of nutmeg
a pinch of salt

🍯 Miso tahini caramel
2 tbsp tahini
1 tbsp pure maple or local honey
1 tsp miso paste
1 tbsp warm water

✨ Sprinkles
Your choice of nuts and seeds, dry toasted in a pan until golden and fragrant. I used brazil nuts, pumpkin seeds + HempNorth locally grown h**p seeds

🍌 Extra banana for topping

MAKE IT
1. Preheat oven to 175 degrees C and line or lightly grease a loaf pan
2. In a large bowl, whisk together the wet ingredients
3. In a separate bowl, whisk together the dry ingredients, then pour the wet ingredients into the dry and mix gently (but thoroughly) to combine
4. Fold any extra nuts, seeds or choc chips through the batter
5. Pour the batter into the loaf tin and top with banana slices
6. Bake for 35-45 minutes or a knife comes out clean and your loaf is golden on top
7. While the loaf is baking, toast nuts and seeds in a dry pan over a medium heat until golden and fragrant, set aside
8. Make the caramel by whisking the ingredients together in a small bowl
9. Remove the loaf from the oven, drizzle over the caramel and sprinkle with nuts + seeds
10. Allow the loaf to cool for 10-15 mins before slicing, this allows it to firm up a little and reduces the dreaded risk of your loaf crumbling

Slice as needed to keep the loaf as fresh as possible. Store on the side for 3-4 days, after that, slice and freeze for up to 3 months.

Happy baking 🤍

Follow me on .co on Instagram for more healthy recipes!

16/08/2022

4-INGREDIENT GREEN CHICKPEA FLOUR CREPES ✨

I’m obsessed with chickpea flour at the moment, literally using it in everything from banana bread, cookies and pancakes to veggie burgers and savoury crepes like these ones. It’s high protein, naturally gluten-free and is a good source of prebiotic fibre which encourages the growth of beneficial bacteria in the gut - so a great flour to use in your cooking to boost the nutritional content of your meals 💫

Adding greens to the batter is a way of sneaking in extra veg, something I'm always recommending to clients (and doing for myself).

For the crepes:

Ingredients
1 1/4 cup chickpea flour
1 1/2 cup water
1-2 big handfuls of spinach or parsley
A generous pinch of salt
1/4 teaspoon garlic powder

Method
Add all ingredients to a high-speed blender and blend until smooth and creamy
Heat a small amount of ghee or coconut oil in a pan over medium-high heat and pour 3 or 4 tablespoons of the batter into the pan at a time. Cook until bubbles appear, then carefully flip and cook the other side. Repeat until you have used up all the batter. You should get 4-6 crepes depending on how big you make them

Serve with hummus or avocado and your choice of protein - spicy black beans/crispy tofu and veg, flaked salmon and salad, or eggs, avo and greens for a dreamy protein-packed savoury breakfast.

Any leftover crepes can be stored in the fridge for up to 5 days, you’ll just need to reheat them in a pan when it’s time to eat them.

💚

08/08/2022

I wrote something for Abodus Student Living on the problem with plastic & what we can do to help for 👇

Plastic pollution is an urgent global crisis that impacts literally everything in our world. An eyesore at best, tiny pieces of plastic, also known as microplastics, have been found everywhere from the highest of mountain summits to the deepest of ocean trenches, with catastrophic effects on the natural world and human health. These microplastics have seeped into the air we breathe, the food we eat, the water we drink and the earth beneath our feet, which means they make their way into not only our bodies, but the bodies of all the animals and plants we share the planet with, and the intricate web of ecosystems that exist all around us (upon which human life actually depends).

Every stage of plastic production; use, transportation and disposal, has huge implications for human, animal and environmental health, and is directly linked with many serious human health conditions including cancer, diabetes, reproductive and hormonal problems, respiratory diseases and many more.

Additionally, plastic pollution disproportionately affects Black, Brown and Indigenous (BIPOC), rural and low-income communities, making it a social justice issue that often slips under the radar. Despite the urgent and well-publicised need to dramatically reduce our reliance on fossil fuels (from which most plastics are derived) the plastic and petrochemical industries continue to grow rapidly. In short, we must act now.

Keep reading for 23 ways you can make a difference:



https://lnkd.in/ebtjyBm4

Guest blog by Nutritionist and Recipe Developer, Hannah Trueman The problem with plastic Plastic pollution is an urgent global crisis that impacts literally everything in our world. An eyesore at best, tiny pieces of plastic, also known as microplastics, have been found everywhere from the highest o...

20/07/2022

CHOC CHIP CHICKPEA FLOUR BANANA BREAD 🍌

High protein, high fibre, low sugar, full of goodness, moist (sorry) on the inside and crispy on top.. save this and make it next time you’re prepping your snacks for the week or fancy dessert x

Ingredients
3 overripe bananas
1/4 cup raw, local honey or pure maple (I used 3 heaped teaspoons of Wunder Workshop turmeric infused honey as I find that’s enough with the sweetness of the bananas)
2 flax eggs (2 tablespoons freshly ground flax soaked in 6 tablespoons water to form a gel), or 2 room temp eggs
1/3 cup softened ghee/olive oil/melted coconut oil
2 teaspoons good quality vanilla paste/extract
1 teaspoon Willy's ACV apple cider vinegar
1.5 cups chickpea flour
1 teaspoon baking soda
1 teaspoon Workshop cinnamon
1/2 teaspoon good quality sea salt
1/3 cup dark choc chips plus extra for sprinkling
1/2 cup pecans/walnuts plus extra for sprinkling

Method
1. Line a loaf tray with parchment paper and heat oven to 175 degrees C
2. In a bowl, whisk together chickpea flour, baking soda, cinnamon and salt
3. In a separate bowl, mash the bananas, then add honey/maple, flax eggs/eggs, oil, vanilla + apple cider vinegar. Mix until creamy
4. Pour wet ingredients into dry and mix gently until just combined. Fold through nuts and choc chips + any extras - shredded coconut is a nice addition
5. Pour batter into loaf tin, use a spatula to smooth the top. Bake for 30-35 mins or until a knife comes out clean when inserted into the middle. 5-10 mins before your loaf is ready, remove from the oven and sprinkle over extra nuts and choc
6. Remove loaf from oven and leave to cool for 15 mins before removing from the tin. Slice + enjoy as is or with organic ghee/butter, yoghurt and fresh or stewed fruit and a drizzle of nut butter or tahini.

Notes: Slice as you go to keep it as fresh as possible. Wrap and leave in a cool dark place for up to 3 days. If you have any left after that, freeze individual slices for up to 3 months. Toast to defrost.

Ps all dry ingredients from Something Good so no nasty plastic in sight.

Let me know if you try it x

11/07/2022

Hi Facebook, it's been a while (over a year - oops! Too many platforms for this closet technophobe to keep up with). I'm much more consistent on Instagram: kinderkitchen.co.

I'm sharing healthy snack recipes on Sunday/Monday every week at the moment as I've found this is where clients (and friends, family) often struggle the most.

This week's healthy snack recipe: Thumb print cashew cookies with homemade raspberry chia jam, kind of like a healthy jammy dodger 🍓

For the cookies
1 cup cashews
1/3 cup desiccated coconut/coconut flakes
2 tablespoons nut butter of your choice (I used homemade salted caramel cashew butter)
6 medjool dates
1/2 teaspoon cinnamon, I use Wunder Workshop Ltd. (and you can now get 15% off your first order from them using the code KINDERKITCHENCO)
A good pinch of sea salt

For the raspberry chia jam
1 cup frozen raspberries (or any other frozen berry of your choice)
1-2 tablespoons chia seeds
Zest + juice of 1/2 a lemon

Make the jam first
1. Add the berries to a pan over a low heat and simmer gently until they soften and you can mash them a little with a spoon
2. Remove from the heat and set aside to cool for 5-10 mins, then stir through the chia seeds, lemon juice and zest
3. Stir and leave for another 5-10 minutes until the chia seeds have expanded and a jam-like consistency has formed. (Leftover jam will keep for up to 5 days in a sealed container in the fridge. It's delicious on toast, pancakes, porridge, overnight oats etc).

For the cookies
1. Add the cashews and coconut to a high speed blender and blend to form a coarse flour, then add the dates, salt and cinnamon and blend to form a sticky mixture
2. Roll into balls then flatten into thick little discs and use your thumb to press down in the middle. Spoon a teaspoon or 2 of the jam into the thumbprint you made, option to add some whipped coconut or cashew cream. I also added some locally grown lavender, as this was for a special occasion. But really every snack should be a special occasion.

Let me know if you try them 🍓

03/03/2021

SPICED STRAWBERRY COOKIE CRUMBLE 🍓 the perfect make-ahead breakfast, mid-morning snack or healthier dessert ✨I had mine with a dollop of Nushfoods almond yoghurt & homemade berry chia jam using chia seeds from Something Good 🍓
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Ingredients:
2 cups strawberries, washed and halved
2 tablespoons lemon juice
1 tablespoon lemon zest
1 tablespoon arrowroot or tapioca starch
1 teaspoon ground cinnamon
1/2 teaspoon ground ginger
1 packet Superfood Bakery Oat & Cranberry Cookie Mix (get 20% off the entire superfood bakery range using HANNAH20 - the new brownie crisps are AMAZING)
1/3 cup coconut oil, melted
1/4 cup tahini
I also added in 1/2 cup cooked quinoa for extra crunch and protein
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Method:
1. Preheat oven to 185 degrees Celsius
2. In a large bowl, combine the cookie mix with the melted coconut oil, tahini and cooked quinoa if using. Use your fingers to squeeze the mix together for a yummy, chunky crumble
3. In a baking dish, mix the strawbs with the lemon juice and zest, tapioca flour or arrow root and the slices. Stir gently to ensure all the lumps of arrow root/tapioca have dissolved
4. Sprinkle the cookie crumble evenly over the strawberry mix
5. Bake for 35-40 mins or until the crumble is golden and crispy and the strawberry juice is bubbling gently around the sides
6. Enjoy with yoghurt as breakfast or a snack, or with custard/ice cream for a yummy dessert. Store any leftovers in the fridge for up to 3 days.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Code HANNAH20 for 20% off the entire range of baking mixes, you should probably grab yourself a few bags of brownie crisps while you’re there as well 🤤

23/02/2021

Easy midweek veggie loaded dinner 🌿
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Whenever I’m short on time/energy/motivation, a quick (but still nutritious) pasta dish always does this trick. When cooking pasta it’s a good idea to make 2-3 portions which means you can reheat it the next day or use it as the carb component in a cold salad.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
In this bowl I just add the pasta to a bowl with 1/4 avocado, a big handful of rocket, 1 tablespoon tahini and 1 tablespoon apple cider vinegar, tossed it all together and topped with leftover spicy Mexican bean mix which I reheated with extra spinach, a spoonful of sauerkraut, homemade coconut “bacon” and chilli flakes.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Protein ✅ carbs & good quality fibre ✅ fats ✅
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Let me know if you’d like the recipe for the coconut bacon, literally sprinkling it all over every savoury dish/my life atm ✨
⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀

23/02/2021

MATCHA PROTEIN FUDGE 💚
⠀⠀⠀⠀⠀⠀⠀⠀⠀
I’ve shared this a couple of times but here it is again for anyone who hasn’t seen it, or wants to make another batch (so you can enjoy an endless supply of yummy & healthy WFH snacks for the week ahead). Save the recipe & let me know if you make it. If you don’t have matcha you can do a plain tahini fudge, or add in cacao powder or any other superfood powders you happen to have lying around. If you need any ideas/substitutions let me know x
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Ingredients
130g (1/2 cup) tahini
110g (1/2 cup) coconut oil, softened but not completely melted, in a pan/the microwave
100g plant-based protein powder, I used Form Nutrition vanilla blend
1 teaspoon matcha powder, I used JENKI Matcha LTD ceremonial grade matcha powder
A good pinch of salt, or to taste
Optional 30ml (about 2 tablespoons) maple syrup, or more or less to taste
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Toppings suggestions:
Cacao nibs
Bee pollen
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Method:
1. Melt coconut oil in a pan or in the microwave
2. Mix the matcha powder with 1 tablespoon boiling water to make a paste
3. Add the matcha paste to the melted coconut oil and whisk
4. Pour in the tahini and maple syrup if using & add the pinch of salt. Mix thoroughly until smooth
5. Grease a small baking dish with a very small amount of coconut oil (not essential but may help stop the fudge from sticking). Then pour the fudge mix into the tray
6. Let the mixture harden very slightly for 5 minutes in the freezer, add your toppings and press them in a little if necessary. Then put back in the freezer for about 30 minutes to firm completely
7. Remove from the freezer and sprinkle with a little sea salt, slice into squares
8. Keep in a sealed container in the freezer for up to 3 months (it doesn’t take long to melt so can be eaten more or less straight from the freezer)

22/02/2021

Homemade Veggie Ramen 🍜
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Budget-friendly, ready in 30 mins and a great way to use up any veggies, this is a perfect mid-week, clean-out-your-fridge lunch/dinner. And it’s so warming & nourishing, which is exactly what we all need at the moment 💕 Make in bigger batches so you have a few meals ready to go in advance. I don’t have an exact recipe as such - but here’s roughly what I do. As always, switch up ingredients based on what you have and, most importantly, what you love. If you aren’t veggie you can add in seafood, eggs or meat of your choice (please choose local and ethically sourced as far as possible) 💕
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Fry off onion, garlic and fresh ginger in sesame or coconut oil, add tamari or soy sauce and your veggies other than greens (which you’ll add in towards the end of cooking time). Reduce the heat and add 4-6 cups vegetable broth and cook for 20 mins on a low-medium heat until the veg is tender. While the ramen is cooking fry or bake your tofu which is nice marinaded in tamari or soy sauce, smoked paprika, garlic and ginger. Set aside once cooked. Add your noodles to the ramen once it has been cooking for 20 mins or so and cook for slightly shorter than the instructions given on the packet, then add in your dark leafy greens and allow them to wilt. Another options is to cook your noodles separately and pour the ramen over the pre-cooked noodles into your bowls. Top with the tofu, chopped greens/herbs/spring onion, toasted sesame seeds, chilli flakes and any other goodies your soul/cells are asking for. I love adding a spoonful of HURLY BURLY Foods foods (which tbh I add to most of my savoury meals!). I also add a teaspoon of miso to my serving bowl once the ramen has cooled a little, which means it retains more of its gut-loving goodness (which become denatured in high heat).

20/02/2021

Bored of baking banana bread? Not sure if that’s possible, but if you’re looking for something else to bake this weekend, why not try these super simple cheese scones which I created in collaboration with Something Good 💛
⠀⠀⠀⠀⠀⠀⠀⠀⠀
They’re vegan but you can use regular cheese and if you don’t have nutritional yeast you can just leave that out (however, vegan or not, I strongly recommend you try nutritional yeast if you haven’t yet. I’ve introduced a few non vegans to it recently and they have been found eating it straight from the pot not long after). They’re delicious dunked in soup, served with a hearty bean stew (they’re almost like dumplings!) or just enjoyed on their own with (vegan) cream cheese (Nushfoods) I’m looking at you) or a slab of (vegan) butter.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
All you need is:
250g self-raising flour, plus more for rolling
60g dairy-free spread or regular butter
50g nutritional yeast, plus more for sprinkling
1 teaspoon paprika
2 teaspoons chives
A generous pinch of salt
A pinch of pepper
1 teaspoon baking powder
1 teaspoon baking soda
150 ml plant or regular milk
1 tablespoon of apple cider vinegar
1 tablespoon of olive oil
70g (or more, go crazy!) vegan cheese or regular cheese
⠀⠀⠀⠀⠀⠀⠀⠀⠀
I’ve popped the link to the method in my bio - let me know if you try them 💛
⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀

03/02/2021

Warming winter comfort food 💛

Creamy coconut & turmeric yellow split pea soup topped with crispy kale, roasted sweet potato, HURLY BURLY Foods sauerkraut, a swirl of coconut cream and a sprinkle of toasted sesame seeds. Tummy filled, soul warmed & all nutritional bases covered. High in fibre, protein from the split peas, fats from the coconut cream and seeds, nourishing starchy carbs in the sweet potato & dark leafy green goodness from the kale. What more could your body ask for? 🥰

29/01/2021

There’s nothing better than homemade pesto, who agrees?! I made this batch last week and added tofu (for protein) to my usual recipe, then served with whole-grain pasta, a pile of greens and topped it with the usual mound of nutritional yeast (more added after the photo was taken, obviously).
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Ps, don’t let anyone tell you pasta isn’t healthy. I’m literally sick of entire food groups being demonised in the media and it makes me so sad to see people being scared to include certain foods in their diet. It robs the joy from cooking and food, perpetuates eating disorders and disordered eating and is the reason so many of us feel so much guilt and uncertainty around what we eat. Food doesn’t have to be scary and being healthy doesn’t have to be boring expensive or complicated.

When ENJOYING pasta, always try and include as many veggies as possible, a protein source and some good fats. I like to mix up my pastas and include some high protein pulse pastas (edamame noodles, lentil/chickpea/black bean pasta) which you can get in most supermarkets now. Not only are they high in protein and fibre but they’re gluten-free and lower carb for anyone needing those options.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
If anyone has any questions regarding food, recipes, health, or anything else - my inbox is always open 🌼