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✨Nutrition consultant (BSc MSc)
✨Simple, sustainable and achievable nutrition
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Eating vegetables is brilliant whatever way you co

Eating vegetables is brilliant whatever way you cook them. Full stop. ⁠
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But… I thought I would just give a little shout out to steaming them. For most vegetables, steaming has been found to be a great way to preserve the nutrients. 💚⁠
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When boiled, water-soluble vitamins such as C, B and folate from the veggies can move into the boiling water, which in turn means you’re missing out on them. That said, adding this liquid into a gravy or sauce is a good way to get around this. ⁠
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Plus, I always think veggies are tastier and look a little brighter and more appealing when steamed – which is probably most important of all. I have memories of the over-boiled, tasteless carrots I was served (and forced to eat!) at school. ⁠
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If you’re looking for your next kitchen purchase – the @lecreusetuk multi steamer is great. We’ve had ours for about 7 years and use it pretty much every day. It fits on all our pans and doesn’t take up a whole load of space. I’ve not taken a new role as a le creuset salesperson I promise - it’s just been such a winner over the years I thought I’d share! ⁠
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🌟 FINAL AND MOST IMPORTANT THOUGHT: As I said at the start, eating the vegetables 🥦🥕🌽 at all is much more important than how we cook them. So, if you’re a boiling fan or just cba to buy a steamer, keep on keeping on.⁠
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Weeknight Chicken & Mushroom Pie 🥧⁠ ⁠ It's

Weeknight Chicken & Mushroom Pie 🥧⁠
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It's chillier this week and the grey has really set in - although my patio plants are getting lots of water, silver linings and all that. Anyway, this weather calls for a warming creamy recipe that soothes my locked down soul - chicken pie. We had it last night for supper and it really did the trick. ⁠
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⭐ Ingredients⁠
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30g unsalted butter ⁠
4 tbsp plain flour ⁠
500-600 ml chicken stock (ideally made/bought fresh)⁠
2-3 tsp loosely packed chopped fresh tarragon ⁠
100g button mushrooms, sliced⁠
80ml double cream ⁠
Optional: 200 ml white wine (definitely worth adding if you have some in)⁠
Salt and pepper, to taste⁠
2 cups (approx. 200g) leftover roast chicken (or buy a rotisserie/ cooked chicken)⁠
1 store-bought puff pastry roll ⁠
1 egg lightly whisked (not necessary – just for a beautiful glaze on the pastry) ⁠
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⭐ Method ⁠
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1️⃣ Pre-heat oven to 220°C (200°C for fan assisted ovens) or the temperature specified for your puff pastry. ⁠
2️⃣ Melt the butter in a large saucepan on medium heat.⁠
3️⃣ Once melted, stir in the plain flour. As soon as this forms a thick paste, add in half of the chicken stock and whisk to remove the lumps. Slowly add in the rest of the chicken stock and carry on whisking the mixture. Bring to the boil.⁠
4️⃣ Add in the tarragon, button mushrooms, double cream, white wine and pepper, stir. Bring to the boil and then leave this simmering for 5 - 10 minutes depending on how thick you like the sauce.⁠
5️⃣ During this time, strip your chicken of the meat if you have not already done this – dark meat works really well here. Place it into your pie dish (mine is 10” x 7”)⁠
6️⃣ After the 10 minutes, pour the sauce over the chicken. Leave this is the coolest place possible for 10-20 minutes (or longer if you have time) and take out the puff pastry from the fridge. ⁠
7️⃣ Once cooled, place the puff pastry over the pie to cover it, pinch the edges and make a small cross in the middle to let the steam out. If using, brush the egg wash over the pastry.⁠
8️⃣ Place in the oven for 25 - 30 minutes until the pastry has risen and is golden brown. ⁠
🔟 Serve with green veggies ⁠
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Chicken, Sweet Potato and Red Pepper Quesadillas

Chicken, Sweet Potato and Red Pepper Quesadillas

These are one of my favorite dinners right now. They are the perfect way to eat all of my favourite foods in one meal - sweet potato, cheese and of course, avocado. They are really easy and so delicious although one for a day you are hungry as these guys are filling! Perfect served with guac and salsa.

1 tbsp rapeseed oil
1 medium sweet potato, cut into chunks*
1 red pepper, cut in chunks*
1 tsp mild chilli powder
1 tsp paprika
4 whole-wheat tortillas
120g grated cheddar cheese
70g - 100g shredded cooked chicken *cut these into small chunks, approx 0.5 - 0.75cm, as they need to cook in the frying pan.

1️⃣Heat rapeseed oil up in a frying pan. Once hot, add the sweet potato into the pan and turn to a medium heat. Fry for 5 minutes before adding the red pepper, chilli powder and paprika too – if the potato is catching or sticking to your pan at all, turn the heat down and add a little water. Cook the sweet potato and pepper until tender (approx 10 mins). 2️⃣Wash the frying pan used and get a second pan and pop them on the hob at a low heat (you can also do one at a time too). Place one tortilla in each pan and sprinkle them with a layer of cheese. When this starts to melt (3-4 mins), add a layer of the pepper and sweet potato as well as some shredded chicken.
3️⃣Sprinkle another layer of cheese on top (this is the ‘glue’ that holds the quesadilla together) and place the second tortilla on top.
4️⃣Now this is the slightly tricky part – place a plate on top of the frying pan, and carefully (I highly recommend oven gloves for this part!) turn the pan over and so the quesadilla is upside down on the plate. Now slide the quesadilla back into the pan and leave for another 2-4 mins on low heat. Just check that its not burning!
5️⃣Voila! Two delicious quesadillas to top with salsa and guac!
NOTES 🥑Guacamole - I partially mash one avocado and then add any guac ingredients I have in – red onion, tomato, chilli, coriander 🍍Salsa - Highly recommend @Manomasa Pineapple & Habanero Salsa – it's really lovely and fresh. It’s delicious just with tortilla chips too. It’s one of my supermarket favourite finds!

All the veg for our Easter Sunday roast today ...

All the veg for our Easter Sunday roast today ... I can hear my gut bacteria thanking me already 🙏⁠
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I think the best part of a roast, well aside from the potatoes, and obviously gravy, is the variety of veg you can have with it. ⁠
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Ideally, over the course of a week, you're looking to hit 30 different types of fruit and veg. This really helps to feed our good gut bacteria and increase our microbiome diversity.⁠
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Lots of evidence has shown that the more diverse our microbiome, the better it is for our health. ⁠
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Packing out your roast with a variety of veg goes a long way to hitting that 30 target! Today we are having 8 different veg, taking us almost a third of the way there. ⁠
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Next time you make a roast, try to challenge yourself on the number of veg you can add - my highest has been 10! ⁠
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