Discover Nutrition

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.

22/04/2025

Spotted this on my morning walk. It made me smile.

Who’s in your self-care club?

Who lifts you up, makes you laugh, and cheers you on?

What’s one self-care practice that you can do daily this week?

Maybe it's:
🌟 Going to bed 30 minutes earlier
🌟 Taking a morning walk
🌟 Unplugging for 15 minutes without guilt

The list is endless, but just pick one.

Let’s cheer each other on! Share your self-care practice in the comments below or tag a friend who’s part of your self-care club.

26/03/2025

👉 Do you make your own salad dressings? What’s your go-to recipe?

Today, I threw together a simple mix of extra virgin olive oil and apple cider vinegar over freshly grated beetroot—so easy and delicious! 🥗✨

If you're looking for ideas, here are some of my favourite homemade dressings that I share with my clients:

👉 Simple French Dressing
4 tbsp olive oil
4 tbsp lemon juice
A pinch of dried herbs
1 clove garlic (minced)

👉 Weight Loss Dressing
4 tbsp olive oil
2 tbsp apple cider vinegar
Squeeze of lemon juice
(1-2 tbsp per serving)

👉 Avocado Dressing 🥑
Juice of 1 lemon
1 large avocado
Salt & pepper
Blend & add olive oil until desired consistency

👉 Soy Sauce Lemon Dressing
1-2 tbsp soy sauce
5-6 drops lemon juice

👉 Omega Mint Dressing 🌿
2 tbsp lemon juice
4 tbsp organic h**p or flaxseed oil
2 tbsp chopped fresh mint

👉 Tomato Dressing 🍅
2 tsp sun-dried tomato paste
1 tbsp lemon juice
1 tsp tamari
2 tbsp organic h**p or flaxseed oil
Black pepper to taste

Which one will you try first? Let me know in the comments!

17/01/2025

05/01/2025

Happy New Year, everyone! 🎉

Looking at my newsfeed, I realised I haven’t posted since last January! 😅 Last year, I set an intention to share more reels and posts, but life had other plans. Instead, I found myself drawn to exploring meditation to calm my busy mind.
I dived into the work of Dr. Joe Dispenza, and wow—I was hooked! 🧘‍♀️ Now, daily meditation is a part of my routine, and it’s been a game-changer for my energy, sleep, and overall wellbeing.

This weekend, with the wet and chilly January weather (still no snow here in Dublin ❄️), I stayed cozy indoors and baked this delicious low-carb bread. It’s easy, nutritious, and perfect for a wintery afternoon!

If you’re looking for a tasty low-carb alternative, check out the video and give it a try. Let me know if you make it—I’d love to hear your thoughts! 🍞✨

31/01/2024

https://www.discovernutrition.ie/almond-and-oat-muffins-gluten-dairy-free-coeliac-friendly/

31/01/2024

Oat & almond muffins. Yum yum 😋

https://www.discovernutrition.ie/almond-and-oat-muffins-gluten-dairy-free-coeliac-friendly/

17/01/2024

Delighted to get my first delivery of fresh organic vegetables today from . All veg were in top class condition. I opted for the "build your own box" option with 11 items and I went for

💚 Red pepper x 1- will oven roast with salmon on Friday
💚Cucumber x 1 - for salads at lunch
💚Fennel x 1- oven roast with salmon on Friday
💚Butternut Squash x 1 - for soup at weekend
💚Beetroot x 5 - will grate to have at lunch
💚Kiwi x 4 - for dessert with yoghurt
💚Apples x 4 - for snack on the go
💚Broccoli x 1 - steam to serve with salmon on Friday
💚Carrots x 5 medium, x 6 small - for soup and stew at weekend
💚Potatoes x 1 large, x 6 medium to slice and roast with salmon on Friday and steam for dinners at weekend
💚Cherry tomatoes x 14 - used for dinner this evening, stir fried in olive oil with green olives, garlic, and diced chicken.

(P.S. this is not a paid for partnership, I'm just supporting an Irish family who own a 40 acre farm and are serious about producing organic healthy food👏👏 )

11/01/2024

I have to admit it, I was thinking of bailing out of my dance class   tonight saying to myself it's too cold and dark to go out, maybe I should be hibernating...it's that time of year. But thanks to a nutrition and lifestyle training event today on brain fog with   I was inspired to move! I was reminded that exercise helps to increase our mitochondria cells. And Mitochondrial dysfunction is one of the mechanisms behind brain fog.

Mitochondria are the cells that are involved in energy production. They are essential for energy production within neurons – as well as neurogenesis & neuroplasticity. Degrees of mitochondrial dysfunction have been observed in various medical conditions including: Migraine, CFS/ME, Long COVID, Fibromyalgia.

Of course I'm conscious when working with people with CFS/ME, long COVID and Fibromyalgia to exercise within their limits as over exercising can worsen symptoms. I know only too well having suffered badly with CFS in the past. So grateful now to be able to exercise without feeling exhausted for days. Movement is so important with so many benefits. Keep dancing I say💃

11/01/2024

Often the simple changes like increasing water intake can improve cognitive function 💪