The Nourish Kitchen

The Nourish Kitchen Enjoy every type of food and still achieve your goals ✨

Healthy recipes for those who love to cook 🥰
🌸Download my app - https://www.nourishdt.com/nourishkitchenapp
Hi, I'm Gen, a registered dietitian by profession with a great love for food!

I really enjoy sharing these posts and the reasons for my food choices - I hope you find them helpful 🫶🏻To be honest I u...
31/10/2026

I really enjoy sharing these posts and the reasons for my food choices - I hope you find them helpful 🫶🏻

To be honest I used to get triggered when I saw posts like this (especially when they start with a photo of someone's body or captions like 'what I eat in a day as a gym girlie') so I've kept myself away from them a little.

These posts are to give you ideas with your meals and a few tips to help you eat in a way that supports your goals 🙌🏻🔥

I'm currently on week 10 on my own 'time to get back to feeling good in my own body' journey and one thing I can say is - keeping meals very similar has been as absolutely game changer. I am finely starting to feel more confident in my body and my clothes 🥹

Have a wonderful weekend everyone ❤️
Sending love as always,
Gen
X

I ate this twice last week for dinner because it was so good (and quick of course). I always bulk cook chicken breast an...
27/10/2026

I ate this twice last week for dinner because it was so good (and quick of course). I always bulk cook chicken breast and rice - so this was literally a throw together meal 🙌🏻

A quick chat about this question I received too 😊👇🏻
'Can I eat carbs at night if my goal is weight loss?'

Short answer - yes, you should 🥹
Long answer - why should you? We need to start thinking about the indirect affects our food choices have on our goals 🫶🏻
Cutting out carbs at a meal like dinner can mean:
- going to bed hungry, hungry + trying to sleep = bad sleep (bad sleep - can increase body fat %, reduce muscle mass & recovery and increase hunger)
- less carbs = less energy for the body, less energy to repair and build muscle
- less carbs = potentially less vitamins and minerals, your body simply can't function properly (think low energy levels, potentially poorer immunity etc)
- less carbs = less fibre (not fantastic for gut health, if your gut health is 💩 hello bloating, constipation, poorer digestion, if you're struggling with bloating and constipation even if you're losing weight, you're not going to feel 🔥 and most people who want to lose weight do it because they want to feel confident and sexy 🤌🏻

Yes calories matter, but if you're cutting out calories and it's making you feel absolutely horrible then what's the point 🤷🏻‍♀️

Personally and professionally - carbs at every meals 😍
PS butternut, potato, pumpkin, corn, peas, fruit can all count as carbs too

Love love love,
Gen
X

26/10/2026

This recipe saves me weekly 🙌🏻 this is one of my breakfast anchor meals. I always have the ingredients in my kitchen and I know the recipe by heart, it also takes 5 minutes to whip up 😉

If I don't have a breakfast planned, I don't eat breakfast 🫠 If I don't eat breakfast, I don't eat enough during the day and I become very irritable 🥲

I hope this recipe saves you too 🫶🏻

Love always,
Gen
X

PS for extra savings stock up on the basic ingredients you need for this recipe with the 2 + 1 Cheapest free as a Better Rewards member Dis-Chem (30th October - 1 November 2026)

Ingredients:
- 50g Lifestyle Food quick oats
- pinch of salt
- 2 sachets sweetener
- 1 heaped tsp Jacobs Kronung Instant Coffee
- 1 tsp Lifestyle Food chia seeds
- 100g low fat Greek style yoghurt
- 80ml fat free milk
- 40g Indezi Cows Kefir (plain)
Topping:
- 100g fat free Greek style yoghurt
- dusting of Lifestyle Foods Sugar Free Hot Chocolate

Method:
1. Mix all the ingredients together (except for the topping ingredients).
2. Spoon into a container. Top with the topping and refrigerate overnight or even until the next day.
Quick and simple, high protein, high fibre breakfast for you done 🥹

Some of the new recipes that have been added to The Nourish Kitchen Hub 🥰I add new recipes every week - some I share on ...
22/10/2026

Some of the new recipes that have been added to The Nourish Kitchen Hub 🥰

I add new recipes every week - some I share on here and others I don't (filming and editing a recipe is quite a time consuming task, as much as I love it, it can take about 2-3 hours from start to finish to create a reel that's about 1 minute long 😅😮‍💨)

When you click on RECIPES in my app (without choosing a category), all the recipes will be listed and they are listed in order of newest to oldest. Just go to the RECIPES to find all the new ones 🫶🏻

Love,
Gen
X

19/10/2026

My mornings are a rush and I also want to eat enough protein and fibre (my goals are a priority too and I will give them a share of my attention)❤️

The solution - my Passionfruit overnight weetbix, made the night before with 29g of protein and 6.8g of fibre per serving 🙌🏻

If you're a mum short on time and really trying to give your health some of your attention (I am way too familiar with this juggling act), my recipes are here to help you 🫶🏻

Join The Nourish Kitchen Hub let me help you 🌸 link in bio or comment LINK and I'll send it to you

Love always,
Gen
X

Ingredients:
- 2 weetbix
- 3 sachets sweetener
- 120ml fat free milk
- 120g fat free smooth cottage cheese
- 80g double cream Greek style yoghurt
- Lemon zest
- 20g Passionfruit pulp

Method:
1. Crush the weetbix in a bowl, add the milk and stir. Microwave for 30 seconds. Stir in one sachet sweetener and layer this mixture on the bottom of a sealable container or bowl. Place in the fridge until needed.
2. To another bowl, add the cottage cheese or yoghurt, double cream yoghurt, remaining sweetener and lemon zest. Mix until combined.
3. Spoon the yoghurt mixture on top of the weetbix layer. Smooth out with the back of a spoon.
4. Add the passionfruit pulp of top, using a knife marble the passionfruit into the yoghurt layer.
5. Cover and refrigerate overnight.

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