Nutriwise

30/03/2022

Hi everybody, it's been a while 😊! I have been out of Cambodia for a few months but I am back again, feeling fresh and motivated for new nutrition related projects and building new partnerships. I am super excited for the new collaboration with me, NomNom and Go Gym. Yesterday's official opening was a blast, and I am looking forward for what's to come 💪.

Yesterday's Grand Gym Open Day at was a blast! We are all motivated to get fit and move more after being apart of your event.  Our partnership with you is truly a privilege, and we are grateful for it. Cheers to a fanatic day and many more to come at your inspiring gym.

Get a taste of what the day was like by checking out our most recent story highlights in "Events."

🧡 Nom Nom

16/12/2021

Happy to be spreading and share fermentation skills 😊! Last week I visited a friend and taught her how to make tempeh and make her own tempeh starter. Vegans can now enjoy some homemade tempeh bowls in Siem Reap by Poké Me Siem Reap 😋.

17/11/2021

Snacks can be a valuable part of your daily diet by adding beneficial nutrients and providing emotional wellbeing ➡️ Snacks with a purpose 💪.

Preparing nutritious food for a full day, day in and day out can be a bit of a task though. We can help you out with our personalized meal plan.

If you want some more info; feel free to send me a message 😊📩.

Some of the dishes you could get delivered when you sign up for the personalized mealplan: smoked salmon roll, beetroot hummus with veggie sticks, tropical fruit salad, bliss ball - choco coco.

Together with our nutritionist from Nutriwise we will adjust the meal plan to what your body needs to support you in reaching your goals!

Send us a message to make an appointment for your intake!

17/11/2021

Coming Sunday I will be participating in a webinar from The Learning Hive 😊. We all have our unique paths in life, and it is never a straight line as we experience ups and downs. In the webinar I’ll be sharing my path and my lessons learned 👩‍🎓.

01/11/2021

If you are looking for a full day customized meal plan with calories and macros adjusted to you, this plan may be for you 😊.

𝗦𝘂𝗻𝗻𝘆 𝗱𝗮𝘇𝗲 𝗰𝗵𝗶𝗰𝗸𝗲𝗻

A meal carefully put together by our nutritionist Melanie from Nutriwise. Nutrition is so important when you are working towards goals, or even if you just want to feel good and healthy. If you choose Nom Nom to support you in feeling good and healthy you will first have an intake with Melanie, to discuss your goals. Based on your goals and lifestyle Melanie will put together a personalized meal plan for you, which Nom Nom will prepare and deliver to you!

Send us a message if you want to eat healthy and feel good!

29/10/2021

What determines the quality of a protein in food? Learn more about it ⬇️😊.

22/10/2021

Let’s learn the basics of Proteins ⬇️🤗

08/10/2021

01/10/2021

Learn more about Fats 🤗:

23/09/2021

Catching up with the NomNom team 😊🥗!

What better way is there discussing some exciting new things with (part of) the team, while enjoying a delicious lunch .pp 🤤🧡

17/09/2021

Sugars sometimes get blamed for everything that’s wrong in the world. Like usual, there is some nuance to this story 👩‍🎓🍎.

10/08/2021

✽𝘍𝘦𝘳𝘮𝘦𝘯𝘵𝘢𝘵𝘪𝘰𝘯: 𝘛𝘦𝘮𝘱𝘦𝘩 ✽

Fermenting food is one of these things I am super excited about. It's like magic; you start with one product, you create a certain environment and slowly the microbes develop it into a product with a new texture, flavour, smell and nutritional value. It's a way to preserve food, and in the case of beans, even reduces flatulence 🙈!

I find this so fascinating! 🤩

Tempeh is a fermented product that originates from Indonesia 🇮🇩. It's made by soaking, boiling, and drying soybeans, after which it is inoculated with 𝘙𝘩𝘪𝘻𝘰𝘱𝘶𝘴 spores. Kept at hot (Cambodian like)temperatures, a few days later the mycelium (the white stuff) starts to grow.

My first attempt failed. I let it ferment for too long and the mould turned black and looked not appetizing. This time it looked better, but it's not perfect yet, as some parts did not get the nice white mycelium growth. I cut those parts out, and ate the rest. It was super good, a good protein source and a tasty alterative to meat.

When you talk about fermentation, you think probiotics. But not all fermented products contain live bacteria! 😲 Even though they may have played a role in the fermenting process, they are destroyed during (heat) processing.

Tempeh is one of these foods that is fermented, but has no live probiotics. Still, it has beneficial health effects 🤗✌️.

It increases the nutrient value and digestibility of the beans. Certain amino acids, fatty acids, vitamins and minerals become more available for the body to absorb. For example, it helps to degrade anti-nutrients present in beans such as Phytate. These usually prevent certain minerals to be absorbed. Thank you microbes 🙏.

Tempeh is usually made with soybeans, but I'm excited to experiment with different beans next time, like black beans, chickpeas and adzuki beans👍.

𝗛𝗮𝘃𝗲 𝘆𝗼𝘂 𝗲𝘃𝗲𝗿 𝗺𝗮𝗱𝗲 𝘁𝗲𝗺𝗽𝗲𝗵? 𝗟𝗲𝘁 𝗺𝗲 𝗸𝗻𝗼𝘄 𝗶𝗻 𝘁𝗵𝗲 𝗰𝗼𝗺𝗺𝗲𝗻𝘁𝘀 𝗯𝗲𝗹𝗼𝘄!

03/08/2021

𝗔𝗻𝗼𝘁𝗵𝗲𝗿 𝗦𝗶𝗹𝗸𝗲𝗻 𝗧𝗼𝗳𝘂 𝗯𝗿𝗲𝗮𝗸𝗳𝗮𝘀𝘁 𝗳𝗮𝘃𝗼𝗿𝗶𝘁𝗲

It's basically a healthy chocolate pudding, ideal if you want a high protein breakfast but craving something a bit sweet.

𝟭 𝗽𝗼𝗿𝘁𝗶𝗼𝗻

🌱150 g ( = 1/3 package) Silken tofu (the local ~1800 riel ones are actually most tasty, I think)
🍌2 small banana
🍫1/2 or 1 Tbsp Cocao powder (depending on how chocolatey you like it
🥛 2-3 tbsp Milk (plant-based if you want)

Mix in Blender or food processor.

Add fruits, some nuts and a whole grain carb such as puffed barley as in picture, and you are good to go🤸‍♀️!

Super quick, easy and delicious 😋

👉 for you 😉

31/07/2021

One of the amazing things of living in different countries 🌎, is getting to know new food cultures and ingredients. But also when living in your own country, I am sure there are many foods you never tried, right?

New ingredients can be somewhat intimidating; how will it taste? Is it healthy? How to cook? What to combine it with?

It can be a challenge but it's a great opportunity to diversify your diet ♥.
🌱𝘋𝘪𝘦𝘵𝘢𝘳𝘺 𝘥𝘪𝘷𝘦𝘳𝘴𝘪𝘵𝘺 𝘪𝘴 𝘪𝘮𝘱𝘰𝘳𝘵𝘢𝘯𝘵 𝘧𝘰𝘳 𝘮𝘢𝘬𝘪𝘯𝘨 𝘴𝘶𝘳𝘦 𝘺𝘰𝘶 𝘨𝘦𝘵 𝘢 𝘷𝘢𝘳𝘪𝘦𝘵𝘺 𝘰𝘧 𝘯𝘶𝘵𝘳𝘪𝘦𝘯𝘵𝘴 (𝘷𝘪𝘵𝘢𝘮𝘪𝘯𝘴 𝘢𝘯𝘥 𝘮𝘪𝘯𝘦𝘳𝘢𝘭𝘴) 𝘢𝘴 𝘥𝘪𝘧𝘧𝘦𝘳𝘦𝘯𝘵 𝘧𝘰𝘰𝘥 𝘱𝘳𝘰𝘥𝘶𝘤𝘵𝘴 𝘩𝘢𝘷𝘦 𝘥𝘪𝘧𝘧𝘦𝘳𝘦𝘯𝘵 𝘯𝘶𝘵𝘳𝘪𝘦𝘯𝘵 𝘱𝘳𝘰𝘧𝘪𝘭𝘦𝘴 (𝘦𝘢𝘵 𝘵𝘩𝘦 🌈 !).

🌱𝘈𝘥𝘥𝘪𝘵𝘪𝘰𝘯𝘢𝘭𝘭𝘺, 𝘪𝘵 𝘤𝘢𝘯 𝘢𝘭𝘴𝘰 𝘣𝘦 𝘢 𝘮𝘦𝘵𝘩𝘰𝘥 𝘵𝘰 𝘳𝘦𝘥𝘶𝘤𝘦 𝘦𝘹𝘱𝘰𝘴𝘶𝘳𝘦/𝘢𝘤𝘤𝘶𝘮𝘶𝘭𝘢𝘵𝘪𝘰𝘯 𝘰𝘧 𝘱𝘰𝘴𝘴𝘪𝘣𝘭𝘦 𝘵𝘰𝘹𝘪𝘯𝘴 (𝘪.𝘦. 𝘱𝘦𝘴𝘵𝘪𝘤𝘪𝘥𝘦𝘴 𝘰𝘳 𝘤𝘩𝘦𝘮𝘪𝘤𝘢𝘭𝘴) 𝘵𝘩𝘢𝘵 𝘢𝘳𝘦 𝘮𝘰𝘳𝘦 𝘱𝘳𝘦𝘷𝘢𝘭𝘦𝘯𝘵 𝘪𝘯 𝘴𝘰𝘮𝘦 𝘱𝘳𝘰𝘥𝘶𝘤𝘵𝘴 𝘢𝘯𝘥 𝘯𝘰𝘵 𝘪𝘯 𝘰𝘵𝘩𝘦𝘳𝘴.
I try not to obsess with the possible "risk" of certain food items, instead I try to vary, be open to new foods and by doing so consuming all in moderation.

Last week we had friends visiting who are farming 🌾👩‍🌾in Cambodia. They were very kind to give us some of their produce. Thank you កសិដ្ឋានព្រះនិម្មិត Preah Nimit Farm🙏😊. !

I was not sure what it was… but my partner who is not a big potato 🥔 fan called it "yummy potato": Sato Imo, or Japanese Taro. It is often used in home-cooked and traditional Japanese dishes. Besides in Japan, it is also cultivated in South East Asia, including Cambodia. I (he) boiled it in water with some sake/soy sauce and mirin with carrots and squid. As a side salmon from the oven and Spinach Namul. Super delicious! 😋

𝗧𝗵𝗶𝘀 𝘄𝗮𝘀 𝗺𝘆 #𝗻𝗲𝘄𝗳𝗼𝗼𝗱𝗮𝘄𝗲𝗲𝗸. 𝗟𝗲𝘁 𝗺𝗲 𝗸𝗻𝗼𝘄 𝘄𝗵𝗮𝘁 𝗶𝘀 𝘆𝗼𝘂𝗿𝘀!

26/07/2021

☼ 𝘉𝘳𝘦𝘢𝘬𝘧𝘢𝘴𝘵; 𝘔𝘰𝘴𝘵 𝘪𝘮𝘱𝘰𝘳𝘵𝘢𝘯𝘵 𝘮𝘦𝘢𝘭 𝘰𝘧 𝘵𝘩𝘦 𝘥𝘢𝘺? ☼

It's something I used to be told, in order to kick-start the day and give your brain some fuel 🔥.

For some breakfast is just difficult to swallow as they are just not hungry, or they skip breakfast as a method to reduce their body weight. There may be some additional health benefits to fasting (as in Intermittent fasting), but research results are actually quite mixed, many of them coming from animal or short term studies. Unfortunately nutrition research is not always straightforward… Sure, some people swear by it and it has helped them with their health goals and feel great 👍 , but it's definitely not for everyone!

𝗠𝘆 𝗺𝗮𝗶𝗻 𝗺𝗲𝘀𝘀𝗮𝗴𝗲 𝗶𝘀, don't force yourself into a eating pattern or a diet trend if it doesn't make you feel good physically or emotionally, do what works best for you and respect to your hunger and fullness cues 🙏.

Personally, the overnight fast is long enough and I know that if I skip it, I'll be cranky, feel deprived and make some "less-nourishing" food choices later on as a quick fix. Breakfast can be an opportunity to take in some nutrients to support your overall wellbeing🤗.

Sometimes we just need to make breakfast a bit more exciting. Absolutely loving this plum and almond oat-bake, makes me excited to wake up and start the day.

It ticks the boxes of Fiber (🌾, 🍑), Protein (🥛,🥚) and healthy fats (🥜) to make you feel satiated until the next meal.

𝘞𝘢𝘯𝘯𝘢 𝘵𝘳𝘺? 𝘛𝘩𝘪𝘴 𝘗𝘭𝘶𝘮 𝘣𝘢𝘬𝘦 𝘪𝘴 𝘱𝘢𝘳𝘵 𝘪𝘧 𝘵𝘩𝘦 𝘍𝘶𝘭𝘭 𝘋𝘢𝘺 𝘊𝘶𝘴𝘵𝘰𝘮𝘪𝘻𝘦𝘥 𝘔𝘦𝘢𝘭 𝘗𝘭𝘢𝘯, 𝘪𝘯 𝘤𝘰𝘭𝘭𝘢𝘣𝘰𝘳𝘢𝘵𝘪𝘰𝘯 𝘸𝘪𝘵𝘩 Nom Nom Healthy Meal Delivery. 𝘐𝘧 𝘺𝘰𝘶 𝘴𝘵𝘳𝘶𝘨𝘨𝘭𝘦 𝘸𝘪𝘵𝘩 𝘱𝘳𝘦𝘱𝘢𝘳𝘪𝘯𝘨 𝘢 𝘩𝘦𝘢𝘭𝘵𝘩𝘺 𝘢𝘯𝘥 𝘣𝘢𝘭𝘢𝘯𝘤𝘦𝘥 𝘥𝘪𝘦𝘵 𝘢𝘯𝘥 𝘩𝘢𝘷𝘦 𝘤𝘦𝘳𝘵𝘢𝘪𝘯 𝘩𝘦𝘢𝘭𝘵𝘩/𝘧𝘪𝘵𝘯𝘦𝘴𝘴 𝘨𝘰𝘢𝘭𝘴 => 𝘋𝘔 𝘧𝘰𝘳 𝘮𝘰𝘳𝘦 𝘪𝘯𝘧𝘰.

𝗪𝗵𝗮𝘁 𝗮𝗯𝗼𝘂𝘁 𝘆𝗼𝘂? 𝗗𝗼 𝘆𝗼𝘂 𝗲𝗮𝘁 𝗯𝗿𝗲𝗮𝗸𝗳𝗮𝘀𝘁? 𝗪𝗵𝗮𝘁 𝗮𝗿𝗲 𝘆𝗼𝘂𝗿 𝗯𝗿𝗲𝗮𝗸𝗳𝗮𝘀𝘁 𝗳𝗮𝘃𝗼𝗿𝗶𝘁𝗲𝘀?

24/06/2021

Recipe testing for the customized meal plans 🥙 in collaboration with 😋! Trying out a variety of oat bakes. This time: 🍐 and cranberry. I mixed all ingredients together when cooking dinner, popped it in the oven and kept cool until its time to wake up🌅🤗. Cold or warm, either way it’s gonna be filling, nutritious and a good start of the day🌸🌴 💪.

If you are interested in a meal plan, customized to your needs and goals, message me or NomNom for more info 🙏😊.