Nilofar Nutrition

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Nilofar Nutrition

BANT Registered Nutritional Therapist &
Certified Health Coach
.biz

1:1 personalised consultations
• Healthy digestion
• Hormonal balance
• Weight loss

As a nutritional therapist and health coach, I create personalised diet and lifestyle plans, tailored to your needs and lifestyle. Whether you have an ongoing chronic illness or simply want to achieve better long term health, I can help you. Eat well, lose weight, feel energised and finally ditch those faddy die

ts for good. With improved mood, health and digestion, you can live life to the fullest. DM me to book a free call to discuss your health concerns and goals. info@nilofarnutrition.co.uk

https://www.nilofarnutrition.co.uk

https://linktr.ee/Nilofarnutrition

21/02/2025

I have been getting a lot of questions about breakfasts lately.
I have found a lot of people are relying on toast and tea for breakfast. ☕️ 🍞
While that is a form of comfort food for most people that is not the best start for your day.

I like meals to have a good portion of protein in them and a variety of coloured vegetables and foods to start your day.

If you have time, you can have a full meal with two eggs, grilled tomatoes, mushrooms, and hash brown or on days when you are short of time make a breakfast buffet for yourself - it’s quick to me and fun and easy to eat.

How to make a breakfast buffet plate: boil 2 hard, boiled eggs, and from your fridge choose a selection of rainbow coloured vegetables, cheeses, fruit, olives. & nuts to arrange in mini portions around your plate.

🍅Cherry tomatoes and sliced baby cucumber 🥒with salt and pepper are essential! And use a fork or your fingers. Enjoy!

07/10/2024

Thank you
Delicious gluten free, sugar free Bara Brith.
So good toasted and buttered 😋

28/09/2023

Sugary Drinks 🥤

📢 A recent study published in the Gut journal has uncovered a startling link between sugary drinks and colorectal cancer risk in young women.

📊 The findings reveal that heavy consumption of sugary drinks in adolescents (ages 13-18) and adulthood can significantly elevate the risk of early-onset colorectal cancer.

Women under 50 who consumed two or more sugary drinks daily were found to have over TWICE the risk of developing this cancer compared to those who had less than one 8oz serving per week. 😱

🙅‍♀️ It's time to rethink those daily sodas and sugary beverages!

Your health matters, and making healthier beverage choices can make a big difference.

Your taste buds will adapt to water💧 and will be better for your health in the long run.

Make informed choices, and prioritise your health and well-being! 💪❤️

15/09/2023

Tuna melt.

It’s easy to make a quick lunch with protein and fibre, with rainbow coloured vegetables.

In a deep bowl, combine tinned tuna (in spring water) with any salad vegetables in your fridge.

I added chopped spring onion, red onion, red & green pepper, jalapeños, coriander leaves, salt, pepper and oregano (Any dried herbs like oregano, rosemary, basil work well) and mayonnaise.

Pile the mixture on toasts and top with sliced cheese. Place under a grill till gently bubbling.

Serve with tomatoes and mixed leaves.

30/07/2023

Ratatouille

A quick meal with rainbow vegetables and protein.

My ratatouille contains garlic, onion, aubergine, courgette, chick peas, tomatoes, herbs and spices.

18/07/2023

Pesto chicken, smashed potatoes and garlicky greens.

An easy and delicious dinner inspired by our recent holiday in Italy.

Pesto chicken

Cut chicken breast in large strips. Marinate chicken in garlic and ginger.
15 minutes before you want to eat: heat EVOO and butter, fry chopped garlic and sliced onions till starting to brown. Add marinated chicken strips and fry until edges are browning. Pour on pesto.
Stir fry until all combined and cooked. Season and add Italian herbs.

Smashed potatoes

Boil small new potatoes. Line on oven tray and press down with a fork. Add a blob of butter. Season. Sprinkle with garlic granules, paprika, Italian mixed herbs and Parmesan cheese.
Bake in oven on 200 till golden - for about 20 minutes.
Top with more grated Parmesan and some parsley.

Garlicky greens

Slice up any green vegetables in your fridge.
Heat EVOO and add chopped garlic, add your greens and stir fry till browning and cooked. Add seasoning, garlic granules, onion granules, chilli flakes and smoked paprika. Finish with lemon juice.

🥦☀️Hope you try this easy summer holiday inspired meal ☀️❤️

11/06/2023

Mindful eating.

Have you ever eaten a snack or meal and not remembered the flavours? 🤔

Did you know that your digestion starts in your mouth?

If you eat without being fully present, your digestion and absorption processes are less efficient.

Some simple ways to focus on your food, appreciate its flavors, textures, and colors.

🍎Disconnect / reconnect: Avoid eating while working or watching TV.
Find a peaceful spot, away from distractions and give your food your undivided attention so you can savour each bite.

🍏Slow and Steady: Take your time with each mouthful and chew your food thoroughly.
Eating slowly and mindfully enhances your digestion and allows you to fully engage your senses.

🍓Eating is a multi-sensory experience! 👀
Take a moment to admire the vibrant colours 🌈 of your food, appreciate the aroma, and relish its textures.
By involving all your senses, you can promote better digestion.

🫐Appetite: Mindful eating helps you tune in to your body's hunger and fullness cues.
By being more aware of your appetite, you will recognize when you're satisfied and so avoid overeating.

Let’s make a conscious effort to be present while enjoying our meals.

⭐️Slow down, savour the flavors, and nourish your body⭐️

06/06/2023

Easy baked chicken strips and roasted aubergine slices drizzled with garlicky dressing.

Baked chicken strips

Marinate chicken strips for a few hours or overnight, lay each separately in oven safe dish and bake for 25 minutes at 200c.
Serve with fries or salad or roasted vegetables.

Marinade - mix EVOO, ginger/ garlic purée, coriander and cumin powder, paprika, turmeric, dried methi, tamari( soy sauce), chilli flakes, lemon juice and S&P. Add finely chopped onion, coriander leaves and green pepper. Mix together in a large bowl and add chicken.

Roasted aubergine

Slice aubergines, coat with EVOO, S&P and lay flat on baking tray- bake for on 25-30 minutes on 200c, till lightly brown.

Arrange cooked slices in a deep plate and drizzle on garlic dressing.

Garlic dressing- mix EVOO, ACV, minced garlic, dried oregano, chopped parsley, chilli flakes and salt.

Enjoy 😋😋

16/05/2023

Easy weeknight dinner.

I had a pre-marinated free range chicken breast quarter (breast + wing) which I oven baked with veggies and served with a spiced yogurt dip.

Place your marinated chicken portion in an oven proof dish. Add a mixture of chopped vegetables and bake for 40 minutes.

I used a chopped onion, a courgette, cherry tomatoes, red and green peppers, a carrot, garlic and topped with a finely sliced lemon.

The vegetables were seasoned with ground All Spice, turmeric, S&P and lemon juice.

I roasted potato wedges separately to add in before serving.

For the yogurt dip, I added cumin powder, garlic granules, salt and parsley to whipped yogurt.

Share your easy weeknight dinner ideas? 😋

19/04/2023

Homemade salmon fish cakes and tartare sauce.

🍽️ Today's iftar meal included salmon fish cakes with tangy tartare sauce and garlic-infused kale. 🐟🌿

The combination of protein and fibre provided a filling and nutritious meal at the end of a long day of fasting.

🙏😋

07/04/2023

Iftar snack platter & 2 protein rich dips.

On this platter, I added a colourful array of crudités including carrots, cucumbers, olives, mixed nuts, grapes and clementines.

These fresh fruit & veggies are full of flavour and crunch, packed with essential vitamins and minerals that your body needs after a long day of fasting.

I made two homemade, protein-rich dips:

A sun-dried tomato, roasted garlic and cashew nut dip that is creamy, tangy and loaded with healthy fats and protein.

The second is an artichoke, caramelised onion, garlic and butter bean dip that is savoury, slightly sweet and packed with fibre and protein.

These dips are super easy to make and perfect for dipping veggies or tortilla chips.

Enjoy breaking your fast with a healthy and delicious iftar snack platter!

Do tag me if you recreate this at home. 🤗

23/03/2023

Protein-rich foods at sahoor.

One of the best ways to support your physical health during this holy month is by fueling your sahoors with protein.

Protein is a macronutrient that is essential for building and repairing tissues, supporting immune function, and regulating hormones.

When consumed at sahoor, it can also help keep you full and satisfied for long fasts and keep you more energised through the day.

Consider trying out some protein rich delicious options like a kebab on toast with coriander chutney.

Try adding cashews when blending your chutney, to increase protein content.

Or, go for a tasty porridge cooked with ground almonds and topped with nuts / nut butter and chopped fruit or berries.

Alternatively, enjoy plain live yogurt, adding raw honey, nuts, seeds, and berries.

Eggs are a quick and easy way to increase your protein intake. Combine with a healthy fats from avocado and ground flaxseeds.

Great sources of protein to include in your sahoor meals include chicken, beef, lentils, beans, eggs, nuts, and seeds.

Pairing protein sources with complex carbohydrates like whole-grain bread, oatmeal, or sweet potatoes can provide sustained energy throughout the day.

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