Lunch Recipes

LUNCH

LUNCH TIME RECIPES

Cheesy stuffed mushrooms

Veggie Fritters

Plant Based Buddha Bowl

Pan fried tofu

Tofu Teriyaki Stir Fry

Lunch Time Meal Prep

Miso Tofu Stir Fry

Sweet Potato & Black Bean Veggie Burger

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EATING DISORDERS AWARENESS 💜 Having recently o

EATING DISORDERS AWARENESS 💜

Having recently opened up about my own journey and history of suffering with an eating disorder, it will probably be more clear than ever to those who know and follow me, why I have always been so passionate about raising awareness for those experiencing this mental health disorder.

One of the biggest misconceptions around the illness is that it comes in a specific shape or size… It doesn’t. In fact, its rare that you can identify what someone is going through just by looking at them. There any many different types of eating disorders and you can be of any age, height, colour, gender to suffer.

This years ED awareness week is putting emphasis on educating people on binge eating disorder. Binge eating disorder will affect 1 in 50 of us in our lifetime. It isn’t about being greedy or lacking in willpower, but a serious mental illness which many suffer with alone, often with the fear of how others might react the reason they don’t reach out for help.

Let’s keep having these conversations, raising awareness and letting people know its okay to reach out and ask for help. Feeling supported in life whatever you are going through is incredibly powerful. Please listen to our @forkingwellness podcast today we’re chatting to ED Dietitian @halael_shafie and it’s such a helpful and informative episode!

I also shared my personal story on our @forkingwellness podcast - have linked in my stories!

Please visit https://www.beateatingdisorders.org.uk/edaw for more information on how you can help or ask for help.

#sophieshealthykitchen #eatingdisorderawareness #eatingdisordersupport #edrecoveryjourney #foodfreedom #healthiswealth

TOMATO PESTO CHICKPEA MIX 🍅🌱 (swipe for the

TOMATO PESTO CHICKPEA MIX 🍅🌱 (swipe for the cheesy version 🤩)

Ingredients
1 x 400g tin of chickpeas (drained, rinsed & dried)
200g cooked puy lentils
160g broccoli, cut into florets
160g asparagus
2 tbsp tomato purée
1 heaped tbsp pesto
50g melted cheese (optional)
Avocado oil

To make (serves 2):
Heat the avocado oil in a pan on a medium heat. Add the veg and chickpeas to the pan
Toss around and cook for a few minutes. Add the tomato purée and pesto and mix around so the veg and chickpeas are covered. Heat the lentils in the microwave, divide into 2 bowls and serve the chickpea mix. Top with cheese & enjoy!

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#sophieshealthykitchen #pesto #tomatopesto #chickpeasalad #veggiebowl #healthyfood #deliciousandnutritious #plantpower #plantbasedrecipes #wholefoodrecipes #cheesygoodness
#feedfeed #MakesMeWhole

FOOD IN PREGNANCY🤰🏻 Had lots of messages ab

FOOD IN PREGNANCY🤰🏻

Had lots of messages about this so thought I would dedicate a post… Depending on how far along you are in your pregnancy, you have likely experienced some of the side effects (fatigue, nausea, mood swings etc.). Our bodies go through physical and hormonal changes when growing a baby and it is important to support yourself nutritionally.

There is no specific ‘pregnancy diet’ however there are some key food groups and nutrients you will need to consider…

🥔Carbohydrates - Particularly, in the first trimester, carbs seemed to be the only thing some women can stomach. Carbs are needed to provide you and your baby with energy and may also help with nausea in the first 12(ish) weeks. Choosing wholegrain carbs is a good way to increase your fibre intake and may help support your digestion (as this is often affected during pregnancy).

🍳🥜Protein - It is important to consume enough protein to support the growth and development of your baby. It also plays a role in making antibodies to support their immune system.

🥛Calcium - Supports the formation and maintenance of your baby’s teeth and bones. The BDA recommend 3 portions of dairy a day (200ml glass of milk, 150g yoghurt, 30g cheese), non dairy sources of calcium include: tahini, spinach, broccoli, tofu, beans, sardines, almonds and dried fruit.

🍌🥦Fruit and veg - Try to consume at least 5 fruits or veg a day and switch up the variety as much as you can for a diverse range of nutrients. Soups and smoothies are a great way to sneak in veggies

💊Prenatal supplements - These are essential. 400mcg of Folic Acid is advised 1-3 months prior to conception and in the first 3 months of pregnancy. You should choose a supplement to take throughout your pregnancy that also contains 10mcg Vitamin D & 150mcg Iodine. If you are vegan / vegetarian you may want to also consider a prenatal supplement that includes omega 3 as well as B12. .

For more information you can read my blog https://sophieshealthykitchen.com/prenatal-nutrition/

#onmyplate - a delicious spread of wholegrain sourdough & mixed fruit which we paired with a cheese board! #sophieshealthykitchen #pregnancynutrition

FUDGY CHOCOLATE ORANGE BREAD 🍊 Anyone else lo

FUDGY CHOCOLATE ORANGE BREAD 🍊

Anyone else love a little fruity flavour in something chocolatey?! 🤩

Ingredients
* 245g plain flour (1 cup)
* 2 tsp baking powder
* 60g cocoa powder (1/2 cup)
* 160g caster sugar (3/4 cup)
* Juice of 1 large orange
* Zest of 1 orange
* 125ml olive oil (1/2 cup)
* 220ml almond milk (1 cup)
* 1 tsp vanilla extract
Chocolate icing
* 20g cocoa powder
* 125g icing sugar
* 75g of butter or vegan butter

Method
1. Preheat the oven to 180 degrees celsius and line a 1lb loaf tin with baking paper (or use a silicon one like I do). In a bowl, mix together the flour, sugar, cocoa powder and baking powder. Add the olive oil, almond milk and vanilla.
2. Grate the orange and out the zest to one side. Cut the orange in half and squeeze out as much of the juice as you can into the bowl. Mix together. Stir in the zest, leaving a little for the icing. The mixture should be smooth.
3. Transfer the mix into the prepared loaf tin and bake for 50 mins until knife comes out clean.
4. Make the icing by mixing all the icing ingredients together and leave in the fridge to chill.
5. Do not ice the loaf until it is completely cool!
6. Once you’ve added the icing, sprinkle the leftover orange zest, slice up and enjoy!

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#sophieshealthykitchen #chocolateorange #chocolatelovers #healthybread #chocolateorangecake #chocolatebread #deliciousandnutritious #foodporn #foodphotography #chocolateislife #bakingbread #homemadebreads
#wholefoodrecipes #chocolatefrosting
#feedfeed #MakesMeWhole

Just out walking with my baby 👶🏻 Days when

Just out walking with my baby 👶🏻

Days when I’m not feeling myself I get outside for a walk, talk things through in my head & point out everything I’m grateful for...

It’s not easy dealing with pregnancy hormones & the emotions that come with growing a baby. It’s the most magical miracle but there are days where I feel like my body is completely on loan to my little boy. Which again is incredible but can be mentally challenging.

Just wanted to highlight this for anyone that may feel the same! But we got this ladies! Keep pointing out the positives, practice gratitude & do whatever you have to do to make yourself feel GOOD ✌🏼
#sophieshealthykitchen #pregnancyjourney #pregnancydiaries #secondtrimester #healthypregnancy