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Stop Dieting, start nourishing your body! The Nourish Kitchen

13/11/2025

Save this for the next time you go shopping 😊🙌🏻

I'll be sharing a high fibre shopping list soon - keep an eye open for this one 🥰

10/11/2025

She wanted a full roast chicken dinner that would take less than 30 minutes to make for during the week (that suited her current nutrition goals for weight loss)

This is what I planned 🍗 🥔

Yes this meal contains 2 processed food ideas (the potato & gravy), in my opinion processed isn't unhealthy if most of the food you eat is unprocessed.

Processed food has a place especially considering the lack of time we have available these days (traveling, long work hours and parental responsibilities, these often leave us with very little time to make all our meals from scratch). Use it to your advantage as long as you do include more unprocessed food too 🙌🏻

05/11/2025

Of course I had to hop on the trend 🥰

Just my 2 cents 😊 Yes calories in calories out matter, but so does the nutrient density of your meals/ snacks.

You might be eating the right amount of calories but if your meals aren't nutrient dense you will struggle with things like chronic fatigue, poor sleep and digestion, reduced muscle mass, decreased immune system, increased cravings, possible increase in food noise, hunger ... I could go on but I think you get the picture 😉

04/11/2025

Before you cut out potential food triggers unnecessarily and cause yourself misery or spend your entire life savings on 'gut supplements' please read through these 4 practical tips to improve your gut health 🙌🏻♥️

If you're doing all 4 right and still struggling you'll probably want to investigate further 🙏🏻

03/11/2025

Peppermint crisp inspired overnight oats 🥹

A recipe to start your day on a good note (if you love peppermint crisp of course), if not this is not the content for you and scroll past 😂

379kCal per serving, with 32g protein and 6g of fibre

Ingredients:
- 40g oats (I used instant)
- 1 tsp ground flaxseed or chia seeds
- 1 serving chocolate mint protein powder (or chocolate)
- 80g full fat Greek yoghurt
- 1/3 cup water
- Sweetener (optional)
- A few mint leaves finely chopped
Topping:
- 1 tsp cocoa powder
- 1 block mint choc (optional)

Method:
1. Mix together all the ingredients except for the topping ingredients.
2. For the topping mix the cocoa powder with 2-3 tsp water until a pouring consistency (you can add sweetener here if you don't like butter chocolate). Pour over the oats. Top with the mint choc and leave in the fridge over night 🔥

24/10/2025

Because what's a weekend without a dessert 🍨 🥳

Here are a few ideas for my fellow dessert lovers out there ♥️

I want to remind you - it's normal to choose to eat something solely because of the taste, it's also perfectly normal to eat more of something simply because it tastes good (remember hyper palatable foods - foods that are high carb, fat and/or high in salt, so trigger or brain to want more, it's a natural response) this just makes you HUMAN (it's absolutely nothing to do with will power or the lack of it 🤗)

Have a beautiful weekend all ☀️

23/10/2025

This is not to show what you should be eating to lose fat but rather that the biggest difference between what I eat to lose fat and maintain my weight is the portions 🙌🏻

I'm not specifically focusing on high volume foods, or adding any low carb sugar free high protein products.

I'm eating the exact same food I always eat just smaller portions and in some cases lower fat versions (eg eating less full fat Greek yoghurt - not cutting it out, and more of the low fat variety 😊

DISCLAIMER: I highly recommend that fat loss phases or weight loss phases be followed for a specific period of time AND NOT how you should be eating all year around.

Just because someone else's goal is to lose fat currently doesn't mean that it is the best decision from a health or mental perspective for you ♥️

20/10/2025

Say goodbye to boring chicken & mayo 👋🏻 Another quick sandwich idea - my club chicken sandwich 🥪

You could also use the filing in a wrap or pita or mix it with cooked pasta to make a salad 🥗

40g protein per serving 🔥
Serves 1

Ingredients:
- 80g cooked chicken breast
- Handful baby tomatoes, sliced
- Spring onion, sliced
- 1 tbsp Nola oil reduced salad dressing
- Smoked paprika, coriander, salt & pepper
- Rocket
- 1 slice cooked round cut bacon
- 15g Mozzarella

Method:
1. Mix all the ingredients together except for the rocket, bacon & mozzarella. Top tip - don't be shy with the seasoning 🥰)
2. Top one slice of bread with rocket, followed by the chicken filling, bacon pieces and mozzarella. Sandwich closed 🙌🏻

16/10/2025

All you'd need to do is simply cook the protein 👌🏻🔥

I love these kinds of salads because they are incredibly convenient, contain carbs, fat AND add a massive flavour component to any simple lean protein.

Save this for the next time you need a quick meal idea that requires the smallest amount of effort ♥️

15/10/2025

Sound familiar? Something I struggled with is this notion, 'you're just being lazy.'

I used to tell myself this quite often especially in my current season of single parenting. Then when I took a closer look into it, I noticed it wasn't actually laziness but rather a need of mine that I was neglecting, in some cases severely neglecting.

Sometimes yes it is laziness, but other times this feeling of 'laziness' is actually masking something else that's lacking in our lives ♥️

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Alberton
1449

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http://www.nourishdt.com/

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