For more than 15 years now, I have been helping individuals to better understand their body and show them how nutrition can have a real impact on their daily life. Going further I also collaborate with Corporation to either improve their nutrition strategy or develop the staff wellness.
If you are curious to know how I can support you in achieving your goal, let’s have a quick chat.
Lentil & Quinoa Bread
Packed full of fibre and protein. Two important nutrients in our peri menopause era! Naturally gluten free too for those with sensitivities.
We love this bread for breakfast and lunches. An easy way to get in your pulses ( we don’t eat enough and they are so good for us) and keep blood sugar levels balanced throughout the day.
This is bread recipe is the perfect base for mixing it up and adding in the flavours you enjoy most!
Some variations we love:
🫒 Olives
🍅 Sun dried tomatoes & feta
🧅 Red onion & feta
🌿 Herby bread, thyme, rosemary & garlic powder
𝗜𝗻𝗴𝗿𝗲𝗱𝗶𝗲𝗻𝘁𝘀 𝗳𝗼𝗿 𝗯𝗮𝘀𝗲:
280g dry red split lentils
85g dry quinoa
2tbsp chia seeds or psyllium husk
1tbsp instant dry yeast
45g natural yogurt
1tsp salt
120ml water - may need a splash more if your batter is dry
𝗠𝗲𝘁𝗵𝗼𝗱
1. Rinse and soak the lentils & the quinoa for 6-12hours in cold water, ensure they are well covered.
2. Drain the lentils and quinoa and rinse again, leave to drain for 10mins in the sieve.
3. Pre-heat the oven to 180 degrees c.
4. Add all the ingredients to a food processor and blend until smooth.
5. Add in your flavourings of choice! (Some ideas listed above)
6. Pour into a lined loaf tin. Place on a metal try and back in the oven for 50mins.
7. Remove from the tin immediately and let cool on a rack.
Enjoy as is or toasted with your favourite toppings!
For more simple, high fibre, high protein recipes - order my book Food for Menopause with over 75 delicious recipes! Link in the bio 👆🏽✨
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𝗘𝗮𝘁 𝗳𝗼𝗿 𝘆𝗼𝘂𝗿 𝗹𝗶𝘃𝗲𝗿
The liver doesn’t get much airtime — but it should.
Behind the scenes, it’s doing so much more than just breaking down that glass of wine over dinner.
💪 It helps regulate blood glucose
❤️ Manages cholesterol metabolism
✨ And plays a key role in hormone health
Your liver deserves some love — and one simple way to do that is through food.
🥦 Add more cruciferous and bitter veg to your plate.
Think broccoli, kale, rocket, cauliflower, cabbage, Brussels sprouts…
These veggies contain glucosinolates — compounds that support your liver’s natural detox pathways by increasing enzyme activity that helps break down and eliminate toxins. They may even help reduce inflammation and fat build-up in the liver.
Tired of just steaming your broccoli?
Need some veg-spiration?
👉 Here’s our current fave way to make those greens shine.
You’re welcome 😉
𝗜𝗻𝗴𝗿𝗲𝗱𝗶𝗲𝗻𝘁𝘀
For the cabbage:
1/2 a red cabbage
1/2 a white cabbage (optional, could use the whole red cabbage)
Olive oil
Salt and pepper to taste
Parsley (optional)
For the dip:
1tin of butter beans
2-3 large roasted red peppers (in brine)
1tbsp tahini
2tbsp extra virgin olive oil
Juice of 1 lemon
Salt to taste
1-2cloves of garlic (optional)
Splash of water to loosen if needed
(There will be left overs of the dip, either additional for dipping the cabbage into or keep in the fridge for snacks with crudités or an easy sandwich filler for lunch. Will last up to 3days in the fridge)
𝗠𝗲𝘁𝗵𝗼𝗱
1. Preheat the oven to 200 degrees c. Slice the cabbage into wedges, lay out on metal baking tray, drizzle with olive oil and season. Roast for 15-20mins or until charred and softened.
2. While cooking, blend together all the dip ingredients
3. Lay out the cabbage and drizzle over your dip. Sprinkle on some parsley or fresh herbs of choice.
Enjoy!
#liverhealth #loveyourliver #hormonehealth #liver #cabbage #cabbagerecipes #cruciferous #foodformenopause
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💥 Crunch up your life! 💚
First up… Edamame beans 🌱
One of the most multitasking beans out there.
✨ A rich source of high-quality plant-based protein — one cup gives you around 18g protein
✨ Great source of fibre (6g per 100g) to support your gut and hormones
✨ Packed with isoflavones — natural plant compounds shown to support women during perimenopause (especially those experiencing hot flushes)
✨ Plus, they’re rich in folate, copper and vitamin K
I’m a big fan — I always have a bag of frozen edamame in my freezer.
They go into salads, soups, noodle or rice bowls… or, my latest obsession: crispy edamame!
Perfectly crunchy, savoury, and protein-packed.
🎥 Check out the reel for my favourite crunchy combos — and tell me,
Which one are you going to try first?
#MenopauseAwarenessMonth #MidlifeNutrition #ProteinPower #HealthySnacks #PerimenopauseSupport #MenopauseNutrition #FoodForMenopause #EdamameLove #CrunchUpYourLife ... See MoreSee Less
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Everyone’s talking about creatine for brain health… 🧠
…but should we be looking at choline first? 👀
One of the top reasons women in their perimenopause transition come to see me is changes in cognitive function —
They can’t focus like they used to, read the same email 6 times before it sticks, go blank mid-presentation, or just feel mentally foggy.
Now, nutrition is never about one magic nutrient — it’s about how everything works together.
But research (thank you @dremmaderbyshire for your brilliant work in this space!) shows that 𝗰𝗵𝗼𝗹𝗶𝗻𝗲 plays a key role in 𝗺𝗲𝗺𝗼𝗿𝘆 𝗮𝗻𝗱 𝗯𝗿𝗮𝗶𝗻 𝗳𝘂𝗻𝗰𝘁𝗶𝗼𝗻.
💡Here’s the thing: most women don’t get enough choline — and deficiency risk increases during the menopause transition.
So before you reach for creatine, take a look at how much 𝗰𝗵𝗼𝗹𝗶𝗻𝗲 you’re getting in your diet!
For practical, evidence-based ways to support your brain health (and so much more), check out my bestselling book — now celebrating its 1-year anniversary! 🎉📘
#brainhealth #choline #memory #brainfunction #menopause #foodformenopause ... See MoreSee Less
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“𝗪𝗵𝗮𝘁 𝘁𝗵𝗲 𝗯𝗲𝘀𝘁 𝗽𝗿𝗼𝘁𝗲𝗶𝗻 𝗯𝗮𝗿?”
Clients — especially those on the go — ask me this all the time.
And honestly? There isn’t one I’d recommend for daily use.
Yes, they can help you hit your protein target — but they often don’t exactly scream “nutrient-dense.”
And yes many of them are classified as ultra-processed food. But the truth? The food system is complex — and not all UPFs are villains, despite what the Killer Bar campaign might suggest.
Instead of cutting things out and demonising foods, I always start with addition. More fibre. More plants. More balance.
Want to know what that looks like in a homemade version?
Here is a recipe for a bar I created in my book Food for Menopause
✅ A naturally protein-rich, high-fibre, healthy-fat bar — no protein powder required.
𝗥𝗲𝗰𝗶𝗽𝗲:
Makes 10-12 - Takes 20 minutes plus chilling
✨ Tips these will keep in the fridge for up to 10 days. If you like you can drizzle with extra melted chocolate before slicing.
𝗜𝗻𝗴𝗿𝗲𝗱𝗶𝗲𝗻𝘁𝘀
2 tbsp tahini
4 tbsp almond or peanut butter
60g dark (70%) chocolate chips
200g cooked quinoa
70g whole unpeeled almonds, chopped
30g whole linseeds/ flaxseed
𝗠𝗲𝘁𝗵𝗼𝗱
1. Line a small loaf tin or cake tin with parchment paper. Either in the microwave or in a bowl over a pan of gently simmering water, melt the tahini, nut butter and chocolate together until smooth.
2. Add the rest of the ingredients and mix well. Tip into the prepared tray and chill for at least 1 hour then cut into 10-12 small bars.
Enjoy!
#healthyproteinbars #proteinbar #homemadeproteinbar #highproteinsnack #protein #foodformenopause
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GLP-1s are the magic bullet for hunger BUT….they don’t fix all the other bits often linked to eating.
That’s why you need to do the wrap around work alongside them to make them truly effective.
If you are already on them, considering coming off them or even wanting to find a sustainable way to manage you weight. I invite you to join the Shift.
The Shift is a one-day, online retreat on 7th October between 10am-3pm.
Join me, @katerh_fitness , @alice_dogruyol @sarahwrigglesworththerapy and @julsthebodyretreat
For more information comment SHIFT below👇🏽✅
#theshift #sustainableweightloss #holisticweightloss #glp1s #glp1ssupport ... See MoreSee Less
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