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stephaniechillaznutrition
FRENCH TOMATO THYME & TARRAGON TART This is a gor FRENCH TOMATO THYME & TARRAGON TART This is a gorgeous tomato tart to make on a beautifully sunny ☀️day like today. It reminds me of summer holidays and makes my heart (and gut) sing. A great way to add more herbs and variety into you and your families’ diet. Can be made as a GF version by using a buckwheat base. Ingredients 1x Puff pastry sheet 2-3 tbsp Dijon mustard 330g vine tomatos, sliced 1tbsp fresh tarragon, chopped 1tbsp fresh thyme, chopped 1 tsp salt & pepper 1 tbsp EVOO TO MAKE 🍅Preheat the oven to 200C fan/ 220C / gas mark 7. 🍅Unroll the puff pastry and roll out and place in lined roasting tin (can be rectangular or circular - just dispose of excess). 🍅Spread the mustard all over the base of the puff pastry 🍅Arrange the sliced tomatoes over the mustard and sprinkle the herbs on top of the tomatoes. Add the S&P and then drizzle with the EVOO. 🍅Place in the oven and bake for 25-30 minutes until crispy and golden. Serve when its nice and warm! . . . . . . #tomato #tart #thyme #tarragon #mustard #summer #sunshine #guthealth #mood #nutrition #nutritionist #nutritionaltherapy
A Veggie Nicoise salad is everything on this beaut A Veggie Nicoise salad is everything on this beautiful spring day. ☀️ This is the perfect combination of greens 🥬- spinach, cucumber and green beans, and protein - boiled egg, chickpeas and some feta. The red onion and cherry tomatoes add some extra fibre and variety to your daily plant intake. What else would you add to yours? 📸 @noemiscavophotography . . . #nicoise #salad #summer #spring #greens #vegetarianprotein #protein #vegetarian #chickpeas #eggs #onion #paleodiet #tomatoes #nutrition #healthyfood #nutritionaltherapy
FIBRE A quick post on fibre as I feel it is so ov FIBRE A quick post on fibre as I feel it is so overlooked and yet one of the most important macros! We should all be eating about 30g of fibre a day; unfortunately it is estimated that most of us on a Western diet aren’t even getting half of that as we are over reliant on processed and fast foods. Why is fibre so good for you? 🌱An excellent food source for the good bacteria promoting a healthy balance of microbes in our guts 🌱Helps to keep you ‘regular’ by adding bulk to stools 🌱Promotes a feeling of satiety and fullness by slowing the rate at which food moves through the gut 🌱Balances blood sugar levels by slowing the rate at which we absorb glucose (sugar) from food 🌱May help to reduce our risk of heart disease and stroke by influencing our cholesterol levels A reminder on good food sources of fibre: 🌱Wholegrains such as wholemeal bread, pasta 🌱Vegetables such as the aubergine 🍆 here - a great source of fibre at 16g if you eat the whole thing unpeeled 🌱Fruit 🌱Beans 🌱Legumes such as lentils, peas 🌱Nuts & seeds . . . . . . #fibre #fiber #aubergine #miso #wholefood #plantbased #plants #nutrition #nutritionaltherapy #goodfood #healthyfood #healthy #healthyeating
GREENS please! This delicious green bean dish is a GREENS please! This delicious green bean dish is a great accompaniment to almost any main and is super easy to make. Plus it includes 5 (yes that’s right 5!) of your aim to get 30 different varieties of plants a week. Recipe for 2 Ingredients: 🌱Half a pack of green beans, washed and ends chopped off 🌱A handful of hazelnuts, chopped in half 🌱2tbsp tahini 🌱Juice of 1 lemon 🌱Chilli flakes Steam the green beans until cooked through and then lightly sauté them for 4-5 minutes in 1 tbsp olive oil. In a separate pan, toss the hazelnuts over a medium heat for about 5 minutes until brown, making sure you stir frequently, so they don’t burn. For the sauce, mix the tahini well with the lemon juice and spread generously as a base on a plate. Add the green beans on top, followed by the hazelnuts and finally sprinkle chilli flakes all over (depending on how spicy you like it). Enjoy! . . . . . #green #greenbeans #healthyeating #healthyrecipes #plantbased #plants #plantvarieties #tahini #sidedish #nutritionist #nutrition #nutritious #nutritionaltherapy #lemon #hazelnut
Happy International Women’s Day! To all the wo Happy International Women’s Day! To all the women who have supported, mentored and inspired me to do better and to show kindness and compassion, you know who you are :). I only hope to do the same for this little one (and her brother) 💫 #internationalwomensday
Plant based milks are everywhere right now and wit Plant based milks are everywhere right now and with good reason; about a third of the population is estimated to be lactose intolerant, and up to 70% have a decreased ability to digest lactose. Which means even if we are drinking cow’s milk, we most likely aren’t properly digesting and absorbing vital nutrients such as calcium and vitamin D. That said, nutrient, protein, fat and carb levels vary greatly among the plant based milks so pick your milk wisely! 🥛Oat Milk By far the best nutrient profile - a good source of Calcium, vitamins A, D, B12, and Potassium - but also by far the most calorific milk with 140kcal in a 240ml cup and the highest fat content. That said, it is the milk which most resembles cows milk in terms of taste especially when it comes to drinking it with our morning cup of coffee. ☕️ 🥥Coconut Milk This is a popular option for cooking as well as for making a cappuccino as it froths easily. While it is relatively low in calories and fat, coconuts do not naturally contain any calcium or vitamin D so this milk must be fortified with these nutrients and not all brands will state whether they have done so or not. Not ideal if you’re looking to keep your bones and heart healthy so make sure you’re getting those nutrients elsewhere. 🥛Almond Milk Apparently almond milk is the number 1 choice of plant based milk. Easy to see why as it has the lowest calorie, fat and carbohydrate content. It also fares ok in terms of how much calcium and vitamin D it contains. Not great for the environment though, but still a good choice if you can stand the taste! Which milk do you like best?
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