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Cavolo Nero - our fave seasonal dark leafy green! ⁣

Cavolo nero, is also known as Italian kale. It originated in Italy but it now grows well in the U.K. Cavolo nero is a richer, darker form of kale and brings a delicious rich, sweet earthy taste to dishes. It is hardy and grows well throughout winter from late June to March. ⁣

Cavolo nero is not only delicious but is a powerhouse of nutrition! An 80g portion counts as one if your five a day and provides.. ⁣

- 120mg of calcium (700mg required per day) ⁣
- 70% of daily recommended vitamin C⁣
- A rich source of vitamin A, B vitamins, iron, magnesium and fibre! ⁣

It is also packed with the polyphenols such as sulforaphane and anthocyanins which are anti inflammatory and an important part of a healthy diet. ⁣

Try our hearty cavolo nero and lentil stew, perfect for batch cooking a freezing later. ⁣

𝗜𝗻𝗴𝗿𝗲𝗱𝗶𝗲𝗻𝘁𝘀 (serves 3-4) ⁣

150g cavolo nero⁣
1 large carrot⁣
2 sticks of celery ⁣
1 large onion⁣
2 cloves of garlic (optional)⁣
2 sprigs of rosemary ⁣
1/2 tin of chopped tomatoes ⁣
200g of mixed lentils, we used green, red and yellow split peas (see our previous reel)⁣
1.5 litres of boiling water⁣
1 tbsp of olive oil ⁣
Salt and pepper to taste⁣
1/4 tsp of chilli flakes (optional) ⁣

𝗠𝗲𝘁𝗵𝗼𝗱⁣
1. Chop the celery, carrot and onion into small cubes. First heat the oil in a large pan and add the onions, cook for 2 mins. ⁣
2. Add the carrots and celery and cook for a further 5mins.⁣
3. Finely chop the rosemary and chop the garlic ⁣
4. Add the garlic, chilli and rosemary to the pan and cook for 2 mins. ⁣
5. Add the chopped tomatoes and the water, leave to simmer for 30mins.⁣
6. Add the lentils and add some more water to fill the pan again, and simmer for another 45mins. ⁣
7. Chop the cavolo nero into small shreds. Once the lentils are tender add the cavolo nero and boil for 5mins or until the cavolo nero is cooked. ⁣
8. Serve with crusty sourdough bread or bread of choice!⁣

#cavolonero #seasonalveg #eattheseasons #seasonaleating #vegrecipes #healthyrecipes
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10 hours ago
Cavolo Nero - our fave seasonal dark leafy green! ⁣
⁣
Cavolo nero, is also known as Italian kale. It originated in Italy but it now grows well in the U.K. Cavolo nero is a richer, darker form of kale and brings a delicious rich, sweet earthy taste to dishes. It is hardy and grows well throughout winter from late June to March. ⁣
⁣
Cavolo nero is not only delicious but is a powerhouse of nutrition! An 80g portion counts as one if your five a day and provides.. ⁣
⁣
- 120mg of calcium (700mg required per day) ⁣
- 70% of daily recommended vitamin C⁣
- A rich source of vitamin A, B vitamins, iron, magnesium and fibre! ⁣
⁣
It is also packed with the polyphenols such as sulforaphane and anthocyanins which are anti inflammatory and an important part of a healthy diet. ⁣
⁣
Try our hearty cavolo nero and lentil stew, perfect for batch cooking a freezing later. ⁣
⁣
𝗜𝗻𝗴𝗿𝗲𝗱𝗶𝗲𝗻𝘁𝘀 (serves 3-4) ⁣
⁣
150g cavolo nero⁣
1 large carrot⁣
2 sticks of celery ⁣
1 large onion⁣
2 cloves of garlic (optional)⁣
2 sprigs of rosemary ⁣
1/2 tin of chopped tomatoes ⁣
 200g of mixed lentils, we used green, red and yellow split peas (see our previous reel)⁣
1.5 litres of boiling water⁣
1 tbsp of olive oil ⁣
Salt and pepper to taste⁣
1/4 tsp of chilli flakes (optional) ⁣
⁣
𝗠𝗲𝘁𝗵𝗼𝗱⁣
1. Chop the celery, carrot and onion into small cubes. First heat the oil in a large pan and add the onions, cook for 2 mins. ⁣
2. Add the carrots and celery and cook for a further 5mins.⁣
3. Finely chop the rosemary and chop the garlic ⁣
4. Add the garlic, chilli and rosemary to the pan and cook for 2 mins. ⁣
5. Add the chopped tomatoes and the water, leave to simmer for 30mins.⁣
6. Add the lentils and add some more water to fill the pan again, and simmer for another 45mins. ⁣
7. Chop the cavolo nero into small shreds. Once the lentils are tender add the cavolo nero and boil for 5mins or until the cavolo nero is cooked. ⁣
8. Serve with crusty sourdough bread or bread of choice!⁣
⁣
#cavolonero #seasonalveg #eattheseasons #seasonaleating #vegrecipes #healthyrecipes⁣

You have heard it before: Men are from Mars. Women are from Venus. ⁣

The popular relationship book tried to explain the reasons men and women often appear to communicate, behave and express emotion differently. And now, the science also shows that men and women are different when it comes to nutrition too…⁣

#menvswomen #nutritionforwomen #nutritionformen #whatmakesusdifferent
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4 days ago
You have heard it before: Men are from Mars. Women are from Venus. ⁣
⁣
The popular relationship book tried to explain the reasons men and women often appear to communicate, behave and express emotion differently. And now, the science also shows that men and women are different when it comes to nutrition too…⁣
⁣
#menvswomen #nutritionforwomen #nutritionformen #whatmakesusdifferentImage attachmentImage attachment+2Image attachment

Happy hormones – get on top of your blood sugars⁣

With fluctuating female hormones, balance is the name of the game.⁣

Particularly balance of your blood sugar levels.⁣

At the centre of good nutritional habits to help women manage their weight, stabilise mood and have happy hormones is the need to have good blood glucose control.⁣

We always need a certain amount of glucose/sugar in the blood but having too much or too little in the blood is stressful to body. ⁣

Foods with a low glycaemic index (such as wholegrains or chickpeas like in this Blondie recipe) when digested release sugar into the blood system slower.⁣

Protein is also broken down slowly which means it releases its energy slowly and when eaten with carbohydrate it also slows carbohydrate absorption.⁣

If you are a sweet tooth for breakfast here is a delicious and nutritious way to help support steady blood sugar levels for the day ahead.⁣

We love these blondies as a healthy breakfast option or as a snack.⁣

#balancingbloodsugar #happyhormones #bloodsugar #balance #hormonehealth #blondierecipe #healthybaking
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1 week ago
Happy hormones – get on top of your blood sugars⁣
 ⁣
With fluctuating female hormones, balance is the name of the game.⁣
 ⁣
Particularly balance of your blood sugar levels.⁣
 ⁣
At the centre of good nutritional habits to help women manage their weight, stabilise mood and have happy hormones is the need to have good blood glucose control.⁣
 ⁣
We always need a certain amount of glucose/sugar in the blood but having too much or too little in the blood is stressful to body.  ⁣
 ⁣
Foods with a low glycaemic index (such as wholegrains or chickpeas like in this Blondie recipe) when digested release sugar into the blood system slower.⁣
 ⁣
Protein is also broken down slowly which means it releases its energy slowly and when eaten with carbohydrate it also slows carbohydrate absorption.⁣
 ⁣
If you are a sweet tooth for breakfast here is a delicious and nutritious way to help support steady blood sugar levels for the day ahead.⁣
 ⁣
We love these blondies as a healthy breakfast option or as a snack.⁣
 ⁣
#balancingbloodsugar #happyhormones #bloodsugar #balance #hormonehealth #blondierecipe #healthybakingImage attachmentImage attachment

Comment on Facebook

Sounds delicious! I’m def going to try this x

Mood swings. Weight gain. Waking up to sweat-soaked pyjamas and bedsheets. ⁣

Your body is suddenly doing a lot of stuff you don’t recognise. Menopause can be a weird, uncomfortable, and downright scary time for many women. ⁣

If you are a woman (or if you train women), understanding what’s changing during menopause, why it’s happening, how to deal with it and what food to eat can make the whole process a lot less confusing and frustrating. ⁣

#menopause #understandyourmemopause #nutritionforthemenopause #menopauseadvice #menopausenutrition #foodformenopause #menopausespecialistdietitian #balance
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2 weeks ago
Mood swings. Weight gain. Waking up to sweat-soaked pyjamas and bedsheets. ⁣
⁣
Your body is suddenly doing a lot of stuff you don’t recognise. Menopause can be a weird, uncomfortable, and downright scary time for many women. ⁣
⁣
If you are a woman (or if you train women), understanding what’s changing during menopause, why it’s happening, how to deal with it and what food to eat can make the whole process a lot less confusing and frustrating. ⁣
⁣
#menopause #understandyourmemopause #nutritionforthemenopause #menopauseadvice #menopausenutrition #foodformenopause #menopausespecialistdietitian #balance ⁣Image attachmentImage attachment+4Image attachment

Consistency goes a long way⁣

What if we told you that eating balanced 70 – 80% of the time is WAY better than being 100% for 50% of the time.⁣

Every new year millions adopt a harsh deprivation- restriction mindset and begin punishing themselves physically and mentally. They cut out entire food groups, go on restrictive cleanses and diets or begin exercising excessively. ⁣

Yes, harsh tactics work for a few weeks but the reason they don’t tend to last is because they come from an all or nothing mentally, or a place of lack or even striving for perfection. ⁣

Aim for 𝗯𝗮𝗹𝗮𝗻𝗰𝗲 and 𝗰𝗼𝗻𝘀𝗶𝘀𝘁𝗲𝗻𝗰𝘆 over 𝘱𝘦𝘳𝘧𝘦𝘤𝘵𝘪𝘰𝘯. ⁣

Do things from a place of 𝗹𝗼𝘃𝗲 not lack. ⁣

✅ Make small changes that will last.. ⁣

#smallchanges #fromaplaceoflove #consistencyiskey #lovenotlack #balance #newyear #perspective
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3 weeks ago
Consistency goes a long way⁣
⁣
What if we told you that eating balanced 70 – 80% of the time is WAY better than being 100% for 50% of the time.⁣
⁣
Every new year millions adopt a harsh deprivation- restriction mindset and begin punishing themselves physically and mentally. They cut out entire food groups, go on restrictive cleanses and diets or begin exercising excessively. ⁣
⁣
Yes, harsh tactics work for a few weeks but the reason they don’t tend to last is because they come from an all or nothing mentally, or a place of lack or even striving for perfection. ⁣
⁣
Aim for 𝗯𝗮𝗹𝗮𝗻𝗰𝗲 and 𝗰𝗼𝗻𝘀𝗶𝘀𝘁𝗲𝗻𝗰𝘆 over 𝘱𝘦𝘳𝘧𝘦𝘤𝘵𝘪𝘰𝘯. ⁣
⁣
Do things from a place of 𝗹𝗼𝘃𝗲 not lack. ⁣
⁣
✅ Make small changes that will last.. ⁣
⁣
#smallchanges #fromaplaceoflove #consistencyiskey #lovenotlack #balance #newyear #perspective⁣

Comment on Facebook

Absolutely amazing. Keep it up DOC.

Wise words

Are you doing veganuary? Or possibly you’ve moved to a more plant based diet? ⁣

It is absolutely possible to adopt a vegan or plant based diet and be healthy, there are just some key nutrients to consider to ensure you’re getting everything you need. ⁣

A biggie…CALCIUM, a mineral that is important for bone health, but also for healthy muscle and nerve function. ⁣

Dairy products provide a high amount of calcium per serving, so when this food group is eliminated from a diet, it’s important to replace with plant based sources of calcium to meet your requirements. ⁣

✅ Here’s our top tips to ensure you’re getting enough calcium on a vegan or plant based diet!⁣

#veganuary #vegantips #vegannutrition #plantbased #plantbasednutrition #vegancalciumsources #plantbasedcalciumsources
... See MoreSee Less

3 weeks ago
Are you doing veganuary? Or possibly you’ve moved to a more plant based diet? ⁣
⁣
It is absolutely possible to adopt a vegan or plant based diet and be healthy, there are just some key nutrients to consider to ensure you’re getting everything you need. ⁣
⁣
A biggie…CALCIUM, a mineral that is important for bone health, but also for healthy muscle and nerve function. ⁣
⁣
Dairy products provide a high amount of calcium per serving, so when this food group is eliminated from a diet, it’s important to replace with plant based sources of calcium to meet your requirements. ⁣
⁣
✅ Here’s our top tips to ensure you’re getting enough calcium on a vegan or plant based diet!⁣
⁣
#veganuary #vegantips #vegannutrition #plantbased #plantbasednutrition #vegancalciumsources #plantbasedcalciumsourcesImage attachmentImage attachment+7Image attachment

Happy new year to you all! ✨⁣

I like to start the New Year thinking about all the goals I have. Health related goals are always included of course. Optimal health for me, means looking after my body, mind and soul. ⁣

Instead of focusing on what I need to take away from diet, or do less of, I like to shift the focus on habits and changes that I can 𝗔𝗗𝗗 to life! Naturally if I am doing more of the things that nourish me, there will be less space there for things that don’t. ⁣

I also like to focus on making changes that promote and sustain a vibrant lifestyle from January to June and beyond. This next year I am adding even more fibre (think wholegrains, beans and pulses, vegetables and fruit) into my diet. I am going to add more stretching into my working day. I am adding the ritual of gratitude to my morning routine and I am going to spend more time being fully 𝗽𝗿𝗲𝘀𝗲𝗻𝘁.⁣

What are you 𝗮𝗱𝗱𝗶𝗻𝗴 to your life? ⁣

Let us know in the comments below! ✨⁣

#heresto2023 #welcomingin2023 #2023 #addingtolife #goalsfor2023 #healthy2023 #healthymindbodysoul
... See MoreSee Less

4 weeks ago
Happy new year to you all! ✨⁣
⁣
I like to start the New Year thinking about all the goals I have. Health related goals are always included of course. Optimal health for me, means looking after my body, mind and soul. ⁣
⁣
Instead of focusing on what I need to take away from diet, or do less of, I like to shift the focus on habits and changes that I can 𝗔𝗗𝗗 to life! Naturally if I am doing more of the things that nourish me, there will be less space there for things that don’t. ⁣
⁣
I also like to focus on making changes that promote and sustain a vibrant lifestyle from January to June and beyond. This next year I am adding even more fibre (think wholegrains, beans and pulses, vegetables and fruit) into my diet. I am going to add more stretching into my working day. I am adding the ritual of gratitude to my morning routine and I am going to spend more time being fully 𝗽𝗿𝗲𝘀𝗲𝗻𝘁.⁣
⁣
What are you 𝗮𝗱𝗱𝗶𝗻𝗴 to your life? ⁣
⁣
Let us know in the comments below! ✨⁣
⁣
#heresto2023 #welcomingin2023 #2023 #addingtolife #goalsfor2023 #healthy2023 #healthymindbodysoul

Comment on Facebook

My word for this year is ‘Learn’… amongst others , I hope to complete all your courses on the FitPro website as they look excellent!! Happy New Year… x

Happy New Year dear Linia!!

Have you ever considered your gut health in relation to hormone health?

It turns out that the connection between gut health and hormones is especially important in the case of the female hormone oestrogen. Another reason to prioritise dietary additions this new year that can help support gut health, and in doing so support your hormone health and overall health for 2023.⁣

☝️✅ Here are our top tips for a healthy gut and healthy hormones this new year! ⁣

#hormonehealth #guthealth #healthyguthealthyhormones #health2023 #newyear #HealthyNewYear #dieteticstipsforthenewyear #linianutrition
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1 month ago
Have you ever considered your gut health in relation to hormone health? 
⁣
It turns out that the connection between gut health and hormones is especially important in the case of the female hormone oestrogen. Another reason to prioritise dietary additions this new year that can help support gut health, and in doing so support your hormone health and overall health for 2023.⁣
⁣
☝️✅ Here are our top tips for a healthy gut and healthy hormones this new year! ⁣
⁣
#hormonehealth #guthealth #healthyguthealthyhormones #health2023 #newyear #healthynewyear #dieteticstipsforthenewyear #linianutritionImage attachmentImage attachment+2Image attachment

December is a tough season for many to navigate on many levels – including food.⁣

We eat food for many reasons – to nourish our bodies but also for enjoyment and to celebrate with friends and family. So, with that in mind remember that Christmas is not a time of restriction or feeling guilty around food but a time to enjoy it. ⁣

For some people that is a hard concept to grasp but remaining present in the moment and mindful can help navigate the season. ⁣

There is no such thing as a bad food. Too much of anything even if it is a good thing can become ‘bad’ in a hurry. ⁣

It’s all about balance. Yes, balance differs from person to person. But in general, if you eat in balance most of the time (70-80%) then some of your favourite Christmas treats can absolutely be part of your diet.⁣

That’s why I’m a dietitian who loves my panettone, my Christmas cake and roast potatoes triple fried – all as part of a healthy, balanced, and enjoyable diet.⁣

So, this is an invitation for you to check in with your December food mind-set. ⁣

#navigatingfood #balance #healthymindset #enjoyment #christmastime #feelingaroundfood
... See MoreSee Less

1 month ago
December is a tough season for many to navigate on many levels – including food.⁣
⁣
We eat food for many reasons – to nourish our bodies but also for enjoyment and to celebrate with friends and family. So, with that in mind remember that Christmas is not a time of restriction or feeling guilty around food but a time to enjoy it. ⁣
⁣
For some people that is a hard concept to grasp but remaining present in the moment and mindful can help navigate the season. ⁣
⁣
There is no such thing as a bad food. Too much of anything even if it is a good thing can become ‘bad’ in a hurry. ⁣
⁣
It’s all about balance. Yes, balance differs from person to person. But in general, if you eat in balance most of the time (70-80%) then some of your favourite Christmas treats can absolutely be part of your diet.⁣
⁣
That’s why I’m a dietitian who loves my panettone, my Christmas cake and roast potatoes triple fried – all as part of a healthy, balanced, and enjoyable diet.⁣
⁣
So, this is an invitation for you to check in with your December food mind-set. ⁣
⁣
#navigatingfood #balance #healthymindset #enjoyment #christmastime #feelingaroundfood⁣

Comment on Facebook

BEAUTIFUL. I WILL BE ENJOYING MY MUSHROOMS ,KATETI, NSHIMA YAMAKAMBA ETC LOL. XMAX TO YOU CUZ.

My beautiful Linia ..... Merry Christmas

Well said Linia; we are having the best 'bush Christmas' ever w Sharon n fam n other friends at Chengelo! Love n greetings fr us all xx

Our darling Auntie Lin, we love you and your delicious healthy recipies. We can't wait to see you in 2023. Have a wonderful and restful festive season - from the Kasuba- Ndekes xoxo

Beautiful as always!!!

Merry Christmas, Linia, darling x x

Special time indeed! Merry Christmas to you my friend xxx

Gorgeous!! Merry Christmas, Linia. ❤️

Gorgeous! Merry Xmas Linia😘

Buon Natale cara Linia!!

Buon Natale 🎅

❤️❤️❤️

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