Discover Nutrition

11/02/2026

Lentil Mushroom Loaf (8 servings, prep time: 65 minutes ) - perfect to make at weekends

Ingredients

1 tsp Olive Oil

12 Chestnut Mushrooms (sliced)

1/2 Yellow Onion (chopped)

2 Carrots (finely chopped)

3 Garlic (cloves, minced)

2 tbsps Tamari (gluten free soya sauce)

3 tbsps Ground Flax Seed (ground)

1/3 cup Water

1 cup Walnuts (toasted)

1/2 cup Sun Dried Tomatoes (chopped)

2 tsps Thyme (fresh, chopped)

2 cups Green Lentils (cooked)

3/4 cup Oats

1/2 cup Oat Flour

1 tsp Sea Salt

1/3 cup (1.5 tbps) Sugar Free Ketchup

2 tbsps Balsamic Vinegar

Preheat the oven to 180°C and line a loaf pan with parchment paper.

Sauté Vegetables: In a skillet over medium heat, add the oil. Once hot, add the mushrooms and cook for about 4 minutes, until softened. Stir in the onion and carrots and cook for an additional 3 minutes. Add the garlic cloves and tamari and stir for 1 minute. Remove from heat and set aside.

Prepare Flax Egg: Add the flax seeds and water to a small bowl, stir and set aside.

Process Ingredients: Add the walnuts to a food processor, pulse to chop and then place in a large bowl. Then add the vegetable mixture, sun dried tomatoes and thyme to the food processor and pulse to a rough consistency (i left this bit out!), while still leaving some vegetable chunks. Add to the large bowl. Then add about 3/4 of the lentils to the food processor and pulse to incorporate, but not completely smooth. Add this along with the remaining lentils to the large bowl.

Mix & Press: Add the oats, oat flour, flax mixture and salt to the large bowl and mix to combine. Pour into the prepared loaf pan, pressing down to ensure it’s smooth.

Glaze & Bake: Mix the ketchup and balsamic together in a small bowl. Add this glaze on top of the lentil loaf and place in the oven for 45 to 50 minutes, until cooked through. It should be golden brown and the edges dry to the touch. Let it rest for 10 minutes in the pan, then remove and place on a cooling rack. Slice and enjoy!

Leftovers: Refrigerate in an airtight container for up to four days. Freeze leftover slices in an airtight container or in a freezer-safe bag wrapped in parchment paper for up to two months.

03/02/2026

When it comes to healthier food choices, portion size matters too

Carbohydrates are an important source of energy. It’s not just about choosing the right carbs — it’s also about how much we’re eating.

A guide to carb portions:
• Wholegrain rice / pasta / quinoa: 1 cup cooked (≈150g)
• Potatoes: 2 medium or 4 baby potatoes
• Cereal: ½ cup unsweetened muesli or 1 cup flaked cereal
• Porridge oats: ⅓ cup dry
• Bread: 2 thin slices wholemeal or 1 pitta

If you’re doing intense exercise (competitive sport, marathon training etc.), your carbohydrate needs will be higher — always adapt portions to your activity level 🏃‍♀️

28/01/2026

Medical support can be an important part of a Chronic Fatigue recovery journey 🤍

For many years I was told everything was ‘normal’, yet I knew my body was struggling. Last year, during a mini-relapse, I learned about Low Dose Naltrexone (LDN) and it became a supportive piece of my healing puzzle.

Everyone responds differently. What works for one person may not work for another, and any medication should always be discussed with your GP or consultant.

Recovery is rarely about just one thing. It’s about medical support, nervous system regulation, supporting gut health with a functional medicine and nutrition approach as 70%- 80% of immune system is located in the gut, supporting blood flow and mitochondria, working on mindset and having compassion for your body.

I’ll be sharing more of what helped me over the coming months.

✨ Have you ever explored medical support alongside holistic healing?  Has anyone tried LDN for CFS/ME or Long Covid?

👇 Save this post if it resonates
🤍 Share with someone who needs hope

[Just to add some context on LDN

LDN is not commonly prescribed by GPs. One reason is that it is an older medication and no longer has a patent, which means pharmaceutical companies have little financial incentive to fund large-scale Randomised Controlled Trials (which are extremely expensive).

This has slowed down the accumulation of formal RCT evidence, despite LDN being used clinically for many years in conditions such as ME/CFS.

There is now research underway for LDN in Long Covid, including here in Ireland, which is really encouraging. Long Covid and ME/CFS share many similarities.

If you would like a list of medical doctors based in Dublin who prescribe LDN, just drop me a DM]

22/01/2026

What area do you need to prioritise right now?

And remember to:
👉 Take changes slowly
👉 Small steps matter
👉 Progress over perfection
👉 Listen to your body

Follow along as I take a deep dive into each of these areas over the coming months ✨

21/01/2026

💛 Ever feel like you have just enough energy… and then crash?

That’s the “boom and bust” cycle of chronic fatigue. You do too much on a good day… and then pay for it for days, even weeks.

Think of it like this: a healthy person has €1,000 of energy to spend in a day.
A person with CFS? Maybe only €100 and that has to be spread carefully, so you still have a little “change” at the end of the day.

Rest is not doing nothing, it is allowing everything to heal. Pacing is key. Small daily rest breaks (30 minutes a couple of times a day) helped on my recovery journey and flare-ups became shorter over time.  I still prioritise rest breaks most days as it's part of my lifelong health routine.

Remember rest is an active part of healing, it's not a failure, or being lazy  💛

19/01/2026

💛 Chronic fatigue isn’t just being tired.

Your body aches. Your mind is foggy.
Sleep doesn’t help.
Good days, bad days… but you look “fine.”

I see you. What you’re feeling is real.

Follow me and I’ll share what helped me heal, step by step.

18/01/2026

Can't beat the outdoors for feeding the mind, body and soul 💜

Easing back into the exercise and listening to the body! Rather than speeding up the hill towards the Little Sugar Loaf, was walking slowly and mindfully. Breathing in the fresh air and admiring the glorious mountain and sea views. Feeling grateful for many things...

➡️ to be able to exercise and not feel exhausted for days.
➡️ great chats
➡️ the beautiful sunny day
➡️ fresh air
➡️ being alive!
➡️ living in a peaceful country 🙏

Did you know that gratitude boosts your feel good hormones like serotonin, dopamine and oxytocin. What are you grateful for today?

17/01/2026

It was very rewarding helping this young 25-year-old guy on his road to recovery from a chronic illness. Here is some feedback so far from our work together.

👉 “Caroline supported me through her 90 Day Programme while I worked on my recovery from Chronic Fatigue Syndrome, which I had been experiencing symptoms of for over five years. I had a history of viral infections, frequent sore throats and colds, and a recent GP blood test indicated that lifestyle changes could be helpful, particularly in relation to liver function.

At the time, I was overweight and Caroline helped me understand how my diet, which was high in sugary snacks and low in fibre, protein and essential fatty acids, may have been contributing to how I was feeling.

Since working with Caroline, I’ve noticed improvements, particularly in the mornings. I no longer experience the nausea and sickness I previously had, and I find it easier to function when getting up earlier, which has helped with work. While fatigue can still arise at times, I generally have more stamina and cope better overall, which I largely attribute to dietary and lifestyle changes.

My energy crashes have reduced - I’ve only had three in the last month - and with one or two days of rest I feel better again. My blood tests at the end of the programme showed my liver function within the normal range and I’ve also lost 23kg over eight months, which I’m delighted with.” 👈

Supporting clients like this always brings me back to my own journey. Nearly 20 years ago when I was 33, after a viral illness, I was diagnosed with CFS and had to completely rethink my health, lifestyle, and expectations. It’s one of the reasons I’m so passionate about this work today.

In the months ahead, I’ll be sharing more of my recovery story on Instagram and Facebook to offer hope and practical support to anyone living with Long Covid or CFS/M.E.

If you or someone you know is navigating these challenges, please feel free to follow along
✨ Instagram: .seale
✨ Facebook: Discover Nutrition

16/01/2026

✨ Nearly 20 years ago, a virus changed my life and left me with Chronic Fatigue Syndrome. For years, I felt exhausted, overwhelmed, and unseen – even by the medical system.

Over the coming months, I’ll be sharing my recovery story, the lessons I learned, and practical steps that helped me heal — mind, body, and spirit.

If you’ve ever felt like nobody believes what you’re going through… this is for you. 💛

Follow along and share with anyone who might need a little hope today.

31/12/2025

The New Year Reset Granola ✨ Inspired by

As we head into the New Year, I’m focusing on nourishment that actually fuels the body. This Orange & Spice Granola is the perfect "bridge" recipe - it still has those cozy winter flavours, but it’s packed with the fibre, healthy fats, and minerals we need to reset for January. The aroma of warming spices and fresh orange filling the kitchen is just divine!

Perfect for
✅ Steady Energy: To help kick the holiday fatigue.
✅ Hormonal Support: Rich in healthy fats
✅ High Protein: I added a scoop of collagen () before serving for an extra boost!

👇 Recipe below!

200g Jumbo oats
100g Pecans (roughly chopped)
100g Cashews (whole)
50g Pumpkin seeds
50g Flaked almonds
35g Desiccated coconut
Spices: 1/2 rounded tsp each of Mixed Spice, and Cinnamon
Wet: Zest & juice of 1 orange + 5 tbsp melted coconut oil + 5 tbsp maple syrup

To make

Toss everything together until well coated.

Spread in a single layer on a large lined baking tray.

Preheat oven to 180°C. Bake on the bottom rack for 15 mins.

Turn over with a spatula and bake for another 10–15 mins until golden brown.

Let it cool completely to get that perfect crunch!

Optional Add-ins (from ) which I left out: Once cooled, mix in 100g macadamias, 100g chopped pistachios, and 100g dried cranberries.

Serve with 100g Greek yogurt (approx. 4–5 tbsp) and stewed apple or mixed berries for a balanced, protein-rich meal (approx. 17g+ protein total) to start your 2026 mornings!

Optional: add 1 scoop of Collagen powder (. for an extra protein hit! )

For a 70g serving: 🔥370 kcal

21/12/2025

09/11/2025

What a fantastic weekend of learning at the 8th annual lifestyle and functional medicine conference in Croke Park. Plus, great fun catching up in person with my fabulous fellow Nutritional Therapists and IINH graduates.

There were so many excellent speakers covering topics such as hormone metabolism, genetics, perimenopause, the role of s*x hormones in wellbeing and longevity, cardiometabolic health during menopause, thyroid health, importance of reducing toxin exposure, how the oral microbiome influences overall health, and so much more.

It was lovely to finally meet and speak with Dr Shandeep Momi. I really enjoyed his talk on the thyroid’s central role in hormonal harmony.

Dr Shania Seeber’s talk on a case study with gut health issues and new Microbiome testing (GutID) was really interesting. The technology uses advanced sequencing and AI to show strain-level detail that I’ve never seen before. I’m excited to explore this in clinic to support clients who want to understand the root cause of their health issues.