The Nourish Kitchen

The Nourish Kitchen Healthy recipes for those who love to cook πŸ₯°
Hi, I'm Gen, a registered dietitian by profession with a great love for food!

I want to show you that you can enjoy every type of food and still achieve your goals ✨
Download my app - https://tnkapp.co.za

4 new recipes have been uploaded to my app β™₯️Subscribers can find the full recipes in MENU under RECIPES πŸ™ŒπŸ»Have a beauti...
06/06/2026

4 new recipes have been uploaded to my app β™₯️

Subscribers can find the full recipes in MENU under RECIPES πŸ™ŒπŸ»

Have a beautiful weekend all!
Can't wait to show you the recipes I have planned for next week ✨

Gen,
X

05/06/2026

Viral dot cake 🧁 but make it simple πŸ™ŒπŸ»

My version makes 2 servings, using ingredients you most likely already have at home and it's done in the airfryer, a lot faster than a standard oven.

A few very simple steps to have a simple vanilla sponge cake adorned with sprinkles 🌈

Happy Friday,
Gen
X

Ingredients:
- 40g cake flour
- Pinch of salt
- 1 1/2 tsp baking powder
- 2 sachets sweetener
- 60ml fat free milk
- 1 egg
- 1 tsp oil
- 1 tsp vanilla essence
Topping:
- 150g fat free Greek yoghurt
- Sweetener to taste
- 1/2 tsp vanilla essence
- Sprinkles

Method:
1. Mix the dry ingredients in a bowl.
2. Mix the wet ingredients in a bowl, add the wet ingredients to the dry and mix until a smooth batter.
3. Pour into 2 small well greased ramekins.
4. Bake at 170'C for 12 to 14 minutes in you airfryer (airfryer time, longer in the oven) until baked through.
5. Place in the fridge to cool quickly.
6. Mix the yoghurt, sweetener and essence.
7. Top the cooled cakes with the vanilla yoghurt and cover generously with sprinkles

Just when I thought I was done with this trend πŸ˜…Here's an apple pie version, you can't really call it an apple pie, but ...
02/06/2026

Just when I thought I was done with this trend πŸ˜…

Here's an apple pie version, you can't really call it an apple pie, but it does make the title more appealing πŸ₯Ή

I hope I've convinced you even more to add eggs to your oats πŸ™ŒπŸ»

Gen,
X

01/06/2026

My one pan gnocchi Bolognaise

Another one of my comfort recipes, perfect for winter, full of flavour as well as nutrients πŸ”₯πŸ™ŒπŸ»

I've added onions, carrots, zucchini, mushrooms and tomatoes (of course) to this dish but you could also use brocolli, peas or celery.

Ready in under 30 minutes this is great for a weekday winter meal 😊

Gen,
X

Ingredients:
- 1 onion, dice
- 1 carrot finely grated
- Crushed garlic
- 500g extra lean beef mince
- 1 tsp ground coriander
- 2 tsp dried mixed herbs
- 1 tsp salt
- 1 sachet tomato paste
- 125g mushrooms finely grated
- 200g zucchini finely grated
- 1 can tinned tomatoes
- 1.5 cups water
- 1 sachet beef stock (optional)
- 500g gnocchi (I used the Forage and Feast one from )
- 60g mozzarella
- Fresh parsley to garnish

Method:
1. Spray a large pan with non-stick cooking spray and place on medium heat. Once warm, saute the onions, carrot and garlic for 5 minutes.
2. Add the mince, season with salt, mixed herbs and coriander, cook until the mince starts to brown. You might need to increase the temperate of the stove. Stir in the tomato paste, with a splash of water. Cook for a few more minutes.
3. Add the grated zucchini and mushrooms, reduce the heat of the stove and continue cooking until the vegetables begin to soften. Add the stock if using, tinned tomatoes and water. Bring to a simmer. Simmer for 10 minutes. You want to sauce to reduce slightly that there is still enough to cover the gnocchi without it being soup.
4. Add the gnocchi to the pan, make sure to gently press the gnocchi down to cover it completely. Continue to simmer gently, for 3 to 5 minutes or until the gnocchi is soft and cooked through.
5. Season if needed, sprinkle over the mozzarella and allow to melt.
6. Once melted garnish with parsley and serve

30/05/2026

Not sugar free, gluten free or oil free but just slightly healthier so you can enjoy it more regularly than a regular carrot cake 🧁

In my very strong opinion eating with the intent to nourish is also about eating for enjoyment, eating solely for taste too β™₯️ by no means necessary do you need to cut out foods unless medically indicated.

PS if you don't like carrot cake, what is your favorite cake? Let me know in the comments below 🫢🏻

Gen,
X

Ingredients:
- 3 eggs
- 1tsp vanilla essence
- 80g sugar
- 60ml oil (I used olive)
- 250g cake flour
- 2 tsp baking powder
- 1 tsp baking soda
- 1/2 tsp salt
- 3 tsp cinnamon
- 2 tsp mixed spice
- 1/2 tsp nutmeg
- 1 can crushed pineapple, drained
- 2 carrots, grated
- 250g fat free Greek style yoghurt .co.za
Icing:
- 200g medium fat cream cheese .co.za
- 250g lancewood fat free cottage cheese
- 150g lancewood fat free Greek style yoghurt
- Sweetener to taste
- Lemon zest
- Lemon juice to taste
- 20g chopped walnuts

Method:
1. Preheat the oven to 170'C. Line a baking tray with baking paper and grease with non-stick cooking spray.
2. In a medium bowl whisk the eggs for 3 minutes until light & fluffy. Whisk in the essence, oil and sugar.
3. In a large bowl sift the flour, spices, baking powder, baking soda and salt. Add the egg mix, stir slightly.
4. Add the carrots, pineapple and yoghurt. Optional extra lemon zest. Stir until just combined.
5. Spoon into the prepared tray. Bake for 25 to 30minutes.
6. Allow to cool slightly before transferring to a wire wrack to cool completely.
7. For the icing, whisk the cream cheese until soft. Whisk in the cottage cheese and yoghurt. Sweetener to taste, stir in the lemon zest and juice. Leave in the fridge until the cake is cool.
8. I cut the cake into 4s and made 2 cakes but you can do whatever you desire.
9. Add the walnuts on top once iced.
10. Store in the fridge

5 new recipes have been uploaded to The Nourish Kitchen for you to try βœ¨πŸ™ŒπŸ» You can find these recipes in RECIPES which y...
29/05/2026

5 new recipes have been uploaded to The Nourish Kitchen for you to try βœ¨πŸ™ŒπŸ»

You can find these recipes in RECIPES which you'll find in the menu tab.

Currently 30% off monthly subscription fee which ends tomorrow β™₯️

Once you've downloaded the app, follow the steps below to subscribe:
1. Open MENU
2. Click on SHOP
3. Click on BROWSE CATEGORIES (at the top)
4. Select SUBSCRIPTIONS and subscribe

Have a wonderful weekend 🫢🏻
Gen
X

My 5 minutes bow cake 🧁 for when you're tired of oats but still want to benefit from this fantastic grain and maybe eat ...
26/05/2026

My 5 minutes bow cake 🧁 for when you're tired of oats but still want to benefit from this fantastic grain and maybe eat cake too 😌

My bowl cakes started many years ago in the thick of my dieting era when all I could eat was whey and oats for breakfast (I'm very grateful this is no longer my reality πŸ₯Ή). This recipe has undergone many improvements (as well as most of my meals) since then.

This recipe has been uploaded to my app β™₯️

'Let them eat cake' is a sentiment I strongly stand by!
Gen,
X

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Ballitoville

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