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.
This is me wanting to be Yotam Ottolenghi! It’s a delicious plant-based recipe that gives you 23 grams of protein per serve.
A seasonal twist on my sweet potato salad from my book Food for Menopause, here I’ve swapped out with gorgeous butternut squash!
🧡 Sweet potatoes & butternut squash fall into the healthy starchy carb category - they are high in fibre and low on the glycaemic index. They are also rich in immune-supporting vitamins and contain three antioxidants: beta-carotene, chlorogenic acid and anthocyanins, Which all help reduce the level of oxidative stress in our bodies.
✨ Your skin will thank you later.
𝗜𝗻𝗴𝗿𝗲𝗱𝗶𝗲𝗻𝘁𝘀
1 medium butternut squash or 2 medium sweet potatoes (about 375g/13oz), cut into wedges
2 tbsp Garlic oil (see page 224)
1x 400g (14oz) tin chickpeas, drained and rinsed
1 tsp ground cumin
1 tsp ground coriander
Good pinch of cayenne pepper
100g (3½oz) rocket (arugula)
leaves
Large handful of fresh coriander (cilantro), chopped (optional)
Seeds from ½ pomegranate
Dressing
Juice of ½ lemon
2 tsp tahini
1 tbsp natural yoghurt
2 tosp extra virgin olive oil
𝗠𝗲𝘁𝗵𝗼𝗱
1. Preheat the oven to 200°C (400°F).
2. Arrange the sweet potato wedges on a roasting tray and drizzle with the garlic oil. Season with sea salt and freshly ground black pepper and roast for 30-35 minutes, turning once, until tender and golden.
3. Add the chickpeas and spices, toss together, and roast for a further 10 minutes.
4. For the dressing, whisk the lemon juice with the tahini and a little salt and pepper, then whisk in the natural yoghurt and extra virgin olive oil. Loosen with a splash of cold water.
5. Divide the sweet potato and chickpeas between two plates and top with the rocket leaves and coriander, if using. Scatter with the pomegranate seeds and serve drizzled with the dressing.
For more delicious, high protein, skin loving recipes order my book Food for Menopause! Link in the bio 👆🏽✨
#foodformenopause #butternutsquashrecipes #plantbasedrecipe #highproteinrecipe #skinloving
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Proud to Be Part of the Olympic Movement in my mother land Africa
I was chatting with a friend about my recent trip Dakar and mentioned it was one of the highlights of my career. She asked why—and honestly, I’m still finding the right words. But I know it’s a one that needs me to stop, reflect, and let it reignite the fire that fuels the work ahead.
The @ioc_official5 Health, Medicine & Science leadership team and Olympic Solidarity brought together 95 team physicians from 45 African National Olympic Committees—nearly half of them incredible female doctors—for a week of learning, collaboration, and community.
The science and clinical content were world-class, of course. But there was SO much more —the energy, the passion, the unstoppable drive to support African athletes to the level they deserve.
Being surrounded by such inspirational, compassionate, and grounded giants of sports medicine @drmargomountjoy @drkateackerman @phatho_z and so many other brilliant, purpose-driven colleagues—was both humbling and electrifying.
I was there to proudly fly the flag for “Make African Food Great Again”—championing it in a performance nutrition context. What a privilege to be part of something so meaningful and impactful 🙏🏽🙏🏽🙏🏽
This is just the beginning!
RISE AFRICA RISE. 🌍💫 ... See MoreSee Less
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Every 10 years, you get a whole new skeleton.
Your bones might look solid and still — but they’re alive. Constantly breaking down and rebuilding themselves in a process called remodelling.
When you’re well-nourished, this construction crew has all the materials it needs to build strong, resilient bones.
But if you’re running low on key nutrients, your body cuts corners — and the result? Weaker, more fragile bones.
And bones aren’t just “walls of calcium.” They’re living tissue — a network of minerals, protein, blood vessels, and nerves.
How you eat and live has a massive impact on your bone health.
You can build stronger bones at any age.
Start implementing these 10 ways to look after your bones.
Which will you start with first?
For more detailed information on nutrition for bone health especially during the menopause order my book Food for Menopause - link in the bio!
#BoneHealth #OsteoporosisAwareness #MidlifeNutrition #WomensHealth #nutritionmatters ... See MoreSee Less
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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 👆🏽✨
#lentil&quinoabread #lentilbread #breadrecipe #highproteinbread #highfibrebread #foodformenopause ... See MoreSee Less
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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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