Foodnetic by Nitisha

14/04/2026

New drama just dropped:

Fruits Make You Fat. Coming soon to a scale near you!

10/04/2026

Sweetness isn’t the problem!

How you combine it matters. Pairing natural sugars with fiber helps keep energy steady and supports better blood sugar balance. 🌿💛

01/04/2026

✨ Simple Dinner Magic ✨

When you’re a dietitian, nothing in the fridge ever goes to waste — it just becomes dinner inspiration. 😄

Last night's plate was all about colour, fibre, and flavour:

🥢 Sautéed tofu with vegetables — whatever was left in the fridge got tossed into the pan, and it turned into the star of the meal.

🍲 Squash with parsley — warm, comforting, and naturally sweet.

🥗 Fresh salad — because I’m just a girl who loves fibres.

Honestly, balanced eating doesn’t have to be complicated. Sometimes it’s just using what you have and making it delicious.

Funny part? My husband loved the sautéed tofu so much he asked for it bol renversé–style next time. 😄

11/03/2026

This warm bean stew is packed with:

🌱 Plant-based protein – helping keep you full and supporting muscle repair

🌾 Fiber – great for digestion, blood sugar control, and long-lasting energy

🍅 Antioxidants from tomatoes & herbs
– reducing inflammation and supporting immunity

💧 Low-fat, heart-friendly nourishment – perfect for balanced eating

Simple and delicious Dinner with sautée Okra and "Roti"

09/03/2026

A Taste of Mauritius: Simple, Nourishing Sardine Salad 🇲🇺🐟

Sometimes the most humble meals are the most nourishing. A typical Mauritian breakfast or light lunch can be incredibly simple, yet packed with nutrients. One classic example is sardine salad — quick to prepare, affordable, and deeply satisfying.

Sardines, an oily fish, are naturally rich in omega-3 polyunsaturated fatty acids (PUFAs), especially EPA and DHA, which support heart health, brain function, and overall metabolic wellbeing. These healthy fats also help reduce inflammation and promote better cardiovascular outcomes.
Beyond healthy fats, sardines are a powerhouse of essential nutrients.

A 100 g serving of cooked sardines provides approximately:

✅382 mg calcium (about 38% of daily needs)
✅2.9 mg iron
✅490 mg phosphorus
✅8.9 µg vitamin B12

These nutrients play key roles in bone health, red blood cell production, and proper nerve and heart function.

And the best part? It takes only 15 minutes to prepare.

Quick Sardine Salad Recipe (15 minutes) 🐟🐟:
1.Open a can of sardines.
2.Chop 1 tomato, 1 onion, and 2 chilies.
3.Grate 1 medium carrot.
4.Add a pinch of salt.
5.Mix everything together.

That’s it — fresh, filling, and delicious.

A reminder that nutritious meals don’t need to be complicated. Sometimes, the foods we grew up with already provide everything our bodies need.

08/03/2026

Happy Women’s Day – 8th March 🌸

Modern women are not just one thing.
We are many things, often all at once.
We are daughters who carry the values of our families.

We are partners who build homes with love and strength.
We are mothers nurturing the next generation.
We are professionals, leaders, creators and dreamers shaping our communities.

Some of us are growing careers.
Some are growing gardens.
Some are growing families.

And many are doing all three at the same time.

Today is a reminder to celebrate women — but the truth is, women deserve to be seen, respected, and valued every single day.

Because modern women are not waiting for permission to exist, to lead, or to flourish.

We are already here.
And we are growing. 🌿✨

06/03/2026

Little moments, big nutrition 🍅🍉🍌🍎

A small photo dump from the last month and this month that reminded me how beautiful simple, real food can be.

1️⃣ Three giant tomatoes from my mini garden – Nothing feels more rewarding than harvesting your own food. Tomatoes are rich in vitamin C, potassium and lycopene, a powerful antioxidant that supports heart health and may help protect our cells.

2️⃣ A yellow watermelon gifted by my dad – It was meant to be dessert last Saturday… but we all forgot about it! 😅 When we finally cut it, it was incredibly sweet and refreshing. Watermelon is mostly water, making it a great source of hydration, especially in warm climates like ours.

3️⃣ Bananas from work – Bananas provide natural energy, potassium and fiber, making them perfect for busy days.

4️⃣ The most delicious apple custard from my husband’s “ma tante” – Apples contribute fiber and antioxidants, while custard reminds us that balance is key in nutrition. Enjoying desserts mindfully is part of a healthy relationship with food.

5️⃣ My tomato still on the plant – Watching it grow on the tree melts my heart every time. It’s a gentle reminder that food connects us to nature, patience and nourishment.

Healthy eating doesn’t have to be complicated. Sometimes it’s just about appreciating fresh foods, seasonal produce, and the stories behind what we eat.

✨ Nourish your body.
✨ Enjoy your food.
✨ Celebrate the little things that grow on your plate.

20/02/2026

Stir-fried poultry gizzard and liver may be a simple dish, but nutritionally, it is incredibly powerful. These organ meats are rich in vitamin B12, high-quality protein, folate, and important minerals like iron, selenium, and niacin.

✨ Key Benefits

Supports fertility & healthy fetal development thanks to folate
Boosts red blood cell production, especially helpful if you are anemic.

Protects heart, brain, and thyroid health through selenium, B12, and other micronutrients.

Provides iron and vitamin A, making it a nutrient-dense, affordable option

⚠️ A Note of Caution

While gizzard and liver offer many benefits, moderation is essential. Excess intake can reduce the advantages, especially because liver is very high in vitamin A and purines.
If you suffer from gout, this dish is best avoided due to its purine content.

🥗 Maximise Nutrient Absorption

Pair your stir-fried gizzard and liver with a fresh salad or a squeeze of citrus. The vitamin C will help increase iron absorption, allowing you to get the most out of your meal.

04/02/2026

Right now I feel in heaven — everywhere I turn, the streets are overflowing with fresh local fruits! 🍉🍍🍌

And that means one thing: a natural boost of vitamins, minerals, antioxidants, hydration, and wholesome energy. Nothing beats the freshness and nutrient density of fruits picked close to home.

But while enjoying your daily dose of natural goodness, here are a few things to keep in mind:

✅ What to take into account when having your fresh dose of vitamins:

-Make sure your fruits are properly cleaned.
Rinse them well under running water to remove dust, dirt, and any potential contaminants—especially with fruits sold by the roadside.

-Go easy on added salt or sugar.
Many local snacks include extra salt, sugar, or chili. These can be tasty, but if you're diabetic, hypertensive, or watching your health, keep the additions minimal. The fruit itself already has natural sweetness and nutrients.

-Choose seasonal and colorful varieties.
The more color on your plate, the wider the range of antioxidants you’re getting.
Pair fruits smartly.

-If you’re concerned about sugar spikes, enjoy fruits with a handful of nuts or seeds for better blood sugar balance.

Local fruits are a blessing — enjoy them while nourishing your body with what nature provides ❤️🌿

20/01/2026

✨Tuesday Vegetarian Cooking Note – Vindaye Lalo✨

Normally on Tuesdays I go vegetarian, but today my husband had a special request: Vindaye Lalo 🤔🤔.

Funny enough, I had never heard of this recipe before… and apparently my mum has made it before, and it was delicious!

So of course, I called her to ask for the recipe.

Here’s how it went:
1. I started by cutting the washed lady fingers diagonally — exactly how my husband likes them.
2. Added a little salt and let them rest.
Then I chopped all my ingredients:
-Garlic
-Ginger
-5 curry leaves
-2 red tomatoes🍅🍅, chopped
-Chop 1 onion 🧅 into chunks

Steps:
1. In a little oil, I sautéed the lady finger until they turned nicely brownish, then set them aside.

For the vindaye sauce:
1. Sauté the garlic, ginger, and curry leaves.
2. Add the chopped tomatoes and a few onion chunks.
3. Deglaze the pan with a splash of water and add some salt.
4. Let it simmer, then add 1 tsp turmeric followed by “Vindaye and Achard Spices”.
5. Add a little more water, then followed the lady fingers and the remaining onion chunks.
6. Let everything simmer gently on low heat for 5–10 minutes.

And just like that — your Vindaye Lalo is ready!🌟🌟

19/01/2026

I’ve been saying this for years — and yet it pops up in my feed again: processed meats are not good for our health, nor for our children’s.

They may be convenient, tasty, and easy to pack into lunchboxes, but the long-term effects aren’t worth the short-term comfort.

High sodium, preservatives, saturated fats… all of these add up over time and increase risks we can easily avoid with simple swaps.

So here’s a simple question for you today:

What are you having for lunch?

Small choices, repeated daily, make a big difference. Let’s choose foods that nourish, not harm.

Ham, bacon, salami, and frankfurts are classified as Group 1 carcinogens, meaning there is strong scientific evidence that they can cause cancer.
This classification was made by the International Agency for Research on Cancer (IARC), part of the World Health Organization (WHO).
The conclusion is based on extensive reviews of large population studies from multiple countries.
Regular consumption of processed meats increases the risk of bowel (colorectal) cancer.
Evidence also shows an increased risk of stomach cancer, with risk rising as intake increases.

08/01/2026

Good morning & Happy New 2026, Foodies! ✨🍽️

This page has been a little quiet for far too long. The end of 2025 was epic — so much happening in such a short time! But I’m stepping into 2026 with an open mind and a grateful heart. ❤️

This year, I’ll try to share more recipes, tips, and little food moments from my kitchen. Over the past months, so many of you told me how my tips and recipes helped you make more mindful food choices. It means the world to me, and I’m truly grateful that I could help, even from afar. 🙏🙏

Wishing you all a 2026 filled with happy moments, good health, and delicious food. ❣️❣️