Serves: 1 Prep Time: 10 minutes Cook Time: 10–15 minutes Ingredients For the Burger Bowl 100g lean beef mince 60g ripe tomatoes, diced ½ avocado, sliced 1 tbsp pickled jalapeños 2–3 dill pickle slices, chopped ¼ small red onion, thinly sliced 90g baby gem or iceberg lettuce, shredded 30g mature cheddar cheese, grated Light spray of extra virgin olive oil Sea salt and freshly ground black pepper For the Burger Sauce 50g Greek yoghurt 1 tbsp no-added-sugar tomato ketchup 1 tbsp

Serves: 1 Prep Time: 10 minutes Cook Time: 20–25 minutes Ingredients For the Steak 150g rump steak or fillet steak Sea salt and freshly ground black pepper Light spray of extra virgin olive oil For the Mushroom Stroganoff 125g mushrooms, quartered (button, chestnut or mixed mushrooms) 1 medium shallot, finely diced 2 garlic cloves, minced 1 tsp Dijon mustard 1 tsp Worcestershire sauce (optional) 1 sprig fresh thyme, leaves removed 120g Greek yoghurt or crème fraîche 120ml wat

Serves: 1 Prep: 15 mins (+ marinating time) Cook: 10–12 mins Ingredients 120g chicken breast, cut into chunks ½ red pepper, cut into bite-sized pieces ½ red onion, cut into wedges Marinade 1 tsp curry powder ½ tsp turmeric 1 tsp smoked paprika 1 tsp tomato purée 1 tbsp olive oil 1 tbsp lemon juice Pinch sea salt Freshly ground black pepper Method In a bowl, combine the curry powder, turmeric, paprika, tomato purée, olive oil, lemon juice, salt and pepper. Add the chicken piec

Serves: 2 Prep Time: 10 minutes Cook Time: 30 minutes Ingredients For the Crust 1 tbsp butter, melted 40g wholemeal breadcrumbs Zest and juice of ½ lemon 1 tbsp finely chopped flat-leaf parsley Sea salt and freshly ground black pepper 2 tsp green pesto For the Tray Bake 2 x 200g cod fillets, skin removed 1 tbsp extra virgin olive oil 1 large shallot, finely diced 2 garlic cloves, crushed 400g tinned cherry tomatoes 2 small courgettes, sliced into 1cm rounds 1 small red pepper

Serves: 1 Prep Time: 5 minutes Cook Time: 15 minutes Ingredients For the Salad 150g chicken breast 2 handfuls mixed lettuce leaves 8–10 cherry tomatoes, halved ½ green bell pepper, sliced Freshly ground black pepper For the Creamy Avocado Dressing 30g ripe avocado 30g Greek yoghurt 1–2 tbsp water Juice of ½ lemon or lime Sea salt and black pepper to taste Method Preheat the oven to 200°C. Season the chicken breast with black pepper and cook until golden on the outside and ful

Serves: 1 Prep Time: 5 minutes Cook Time: 5 minutes Ingredients 200g cottage cheese 1 medium egg 1 tbsp green pesto Pinch of chilli flakes Freshly ground black pepper Handful of rocket or baby spinach (optional) Method Bring a small saucepan of water to a gentle simmer and cook the egg to your preference (soft-boiled works particularly well). Meanwhile, spoon the cottage cheese into a serving bowl and stir through the pesto until evenly combined. Peel the cooked egg and place

Serves: 1 Prep Time: 5 minutes Cook Time: 20 minutes Ingredients 100ml egg whites 1 medium egg 60g cooked chicken breast, diced 30g feta cheese, crumbled 30g mushrooms, sliced 1 red bell pepper, diced Spray of extra virgin olive oil Sea salt and freshly ground black pepper Fresh parsley or chives, chopped (optional) Method In a bowl, whisk together the egg whites and whole egg. Season with salt and black pepper. Lightly spray an ovenproof frying pan with olive oil and place o

Serves: 4 Prep Time: 10 minutes Cook Time: 45 minutes Ingredients 1 tsp fennel seeds 1 tsp coriander seeds 1 tsp cumin seeds ½ tsp ground turmeric 1 tsp Malaysian curry powder (or regular curry powder) 1 tbsp extra virgin olive oil 1 medium onion, finely chopped 4 large cloves garlic, finely chopped 1 long red chilli, deseeded and finely chopped 2½ tbsp tomato purée 600g tinned chopped tomatoes 300ml vegetable stock 500g butternut squash, peeled and cut into 2cm cubes ½ cauli

Serves: 1 Prep Time: 5 minutes Ingredients 250g Fage Total 0% yoghurt 1 apple, sliced or diced 5g chopped walnuts 1 tsp cinnamon Method Add the yoghurt to a serving bowl. Slice or dice the apple and place on top of the yoghurt. Sprinkle over the chopped walnuts and cinnamon Nutrition (Per Serving) Calories: 242 kcal Protein: 27.1g Fat: 3.9g Carbohydrates: 24.6g Sugar: 24.2g Fibre: 2.6g Nutritionist’s Notes This simple breakfast provides a substantial protein boost to help sup

Serves: 1 Prep Time: 10 minutes Cook Time: 35 minutes Ingredients 100g lean minced beef 2 large red or orange peppers, halved lengthways 30g feta cheese, crumbled 6 mushrooms, finely chopped 100g chopped tomatoes ½ medium onion, diced 2 handfuls spinach or kale, roughly chopped 1 tsp extra virgin olive oil 1 tsp dried oregano ½ tsp smoked paprika Sea salt and freshly ground black pepper Method Preheat the oven to 200°C. Slice the peppers in half lengthways and remove the seed

Serves: 1Prep Time: 15 minutes Cook Time: 0 minutes Ingredients For the Summer Rolls 100g cooked prawns, sliced in half lengthways (or cooked chicken breast, sliced) 6 rice paper wrappers 25g bean sprouts 50g cucumber, cut into thin matchsticks 25g carrot, grated 2 radishes, thinly sliced 2 spring onions, finely sliced Small handful fresh coriander Small handful fresh mint leaves Crisp lettuce leaves, shredded For the Peanut-Lime Dipping Sauce 2 tbsp smooth peanut butter Juic

I was recently featured as an expert contributor in an article published by SAVEUR Magazine, the New York-based international food and culture publication, discussing the role of salt in digestion, metabolic health and modern diets. The piece explored a much wider and more nuanced conversation around sodium than the usual “salt is bad” narrative. Within the article, I discussed how sodium and chloride are involved in digestive signalling, stomach acid production, bile flow, p

I recently had another article published by Nutritionist Resource exploring why magnesium becomes increasingly relevant during midlife and why it is so often overlooked in clinical practice. Magnesium is involved in hundreds of processes within the body, including energy production, nerve signalling, blood sugar regulation, muscle function, sleep and stress response. Yet despite its importance, it is rarely explored beyond a basic serum blood test. By midlife, several systems

I recently had another article published by Nutritionist Resource exploring the growing debate around salt, hydration, metabolic health and why blanket sodium restriction may not work for everyone. Salt has spent decades being framed almost entirely as a cardiovascular risk factor. Yet sodium is also essential for fluid balance, nerve signalling, muscle contraction, adrenal function and maintaining blood volume. For many people eating highly processed diets, excessive sodium

I recently had an article published by Nutritionist Resource exploring the relationship between coeliac disease, inflammation, nutrient deficiencies and low mood. Depression and persistent low mood are increasingly common within modern healthcare, yet mood is still often discussed as though it exists separately from the rest of the body. In reality, inflammation, nutrient status, immune activity, gut function, blood sugar regulation, hormones, sleep and stress physiology can

Lipedema is often misunderstood as simple weight gain. This article explores how inflammation, insulin resistance and metabolic health influence lipedema symptoms. Many women who eventually discover they have lipedema spend years being told the same thing: “Just lose weight.” They may try multiple diets, increase exercise, and still notice that the fat distribution in their legs, hips or arms does not change in the same way as the rest of their body. This is because lipedema

Feeling tired occasionally is normal. Feeling exhausted most of the time is not. Many people reach a point where fatigue begins to interfere with daily life. They wake up tired, struggle with concentration during the day and rely on caffeine just to stay productive. Often they do what they are told to do. They improve their diet, exercise more and try to sleep better. But the fatigue remains. In many cases standard blood tests come back normal, which can leave people feeling

One of the most common things I hear from clients is some version of the same story. They feel exhausted, mentally foggy or metabolically stuck, yet when they go to the GP their blood tests come back “normal”. They are told nothing is wrong. And yet they still feel unwell. At the same time many of these individuals are doing everything they have been told should work. They eat well, avoid ultra-processed food, try to exercise regularly and make an effort to look after their h

Many women begin to notice changes in their health during their late 30s and 40s. Energy levels fluctuate, digestion becomes more sensitive, weight distribution changes and hormonal symptoms start to appear. As a functional nutrition practitioner working with women across the UK , these patterns are something I see regularly in clinical practice. These changes are often attributed purely to hormones. What tends to receive much less attention is the role of the digestive syst

https://www.nutritionist-resource.org.uk/articles/rethinking-salt-a-nutritional-essential-misunderstood?utm_source=nutritionist-resource&...