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!

25/08/2026

Psyllium husk and our hormones have one thing in common - they can both be quite unpleasant 😮‍💨🫣

Ladies, hormonal regulation needs a healthy, functioning gut and fibre is the star of that show 🌟

There are far tastier foods to keep in your pantry like weetbix, almond butter and frozen strawberries (you can find Dis-Chem Foods ) to eat enough fibre 🙌🏻 Then you can then make my strawberry almond weetbix parfait which has 9.2g of fibre per serving! 🍓

PS I've also used Indezi's spoonable plain kefir instead of yoghurt for a touch more gut health benefits 🫶🏻 (also available Dis-Chem Foods )

Look after your guts ladies ❤️
Gen,
X

Ingredients:
- 2 weetbix, crushed
- 60ml almond breeze unsweetened almond milk
- 60ml water
- 2 sachets sweetener
- 100g fat free cottage cheese
- 40g indezi spoonable kefir
- 100g lifestyle foods frozen strawberries
- 10g ohmega almond butter

Method:
1. Add the weetbix, milk and water to a bowl. Mix and microwave for 30 seconds. Stir in 1 sachet sweetener.
2. Add the strawberries to a bowl and defrost in the microwave for 30-40 seconds.
3. To a small bowl add the cottage cheese, kefir and remaining sweetener. Mix until combined.
4. To assemble, layer half the weetbix mix, followed by half the strawberries then half the cottage cheese mix. Then repeat.
5. Finish off with the almond butter 😍
6. Cover and Refrigerate for a few hours or overnight before serving

Life has been a lot lately, stress affects us all differently. For some it kills your appetite, it can increase cravings...
21/08/2026

Life has been a lot lately, stress affects us all differently. For some it kills your appetite, it can increase cravings, for others increase appetite and cause havoc with our guts.

I know when I'm stressed my food choices and preferences do change. BUT if you're not eating enough, eating more processed foods or eating too much this can add additional stress to our bodies - not ideal for an already overwhelmed system.

So here's what I focus on in these season of my life:
1️⃣quick meals I repeat (takes away the mental burden of having to think of what to eat)
2️⃣ready prepped veg (like slaw, also on repeat) the same veg multiple times is better than no veg)
3️⃣3 regulars meals, even if it means I have to force myself to eat
4️⃣protein and high fibre carb at least at every meal
5️⃣eating for joy

So here are some of the meals I've recently been eating (on repeat). They might not all be balanced and I might be eating more for joy but there's a time and place for everything ❤️

Sending love to everyone experiencing a more overwhelming season right now 🙏🏻

Gen,
X

19/08/2026

🍓 The second version of my cottage cheese cups - strawberry shortcake 😍

Ready in a few minutes and you can either use fresh strawberries or frozen ones 😊

PS you can make this in advance, just keep in the fridge. If you want the biscuits to be crunchy then just crumble them over before serving.

Full recipe below 👇🏻
PS I have a death by chocolate version coming soon 🔥

Love love love,
Gen
X

Ingredients:
- 100g strawberries, halved
- 45ml water
- 5g Simple Truth reduced sugar strawberry jam (optional) Checkers | South Africa
- 100g fat free Greek style yoghurt LANCEWOOD
- 80g fat free smooth cottage cheese LANCEWOOD
- 1/2 tsp vanilla essence
- 2 sachets sweetener
- 1/2 packet oh my goodness butter cookies Checkers | South Africa or 2 tennis biscuits

Method:
1. Add the strawberries and water to a small pot, place on medium heat and simmer until soft and jammy and the liquid is like syrup. Stir in the jam if using and 1 sachet sweetener. Set aside to cool (or spoon into a bowl and pop in the fridge to cool faster - it needs to be at room temp or cooler)
2. In a separate bowl mix the cottage cheese, yoghurt, essence and remaining sweetener.
3. Layer - first 1/2 the cottage cheese mix, then the cooled stewed strawbs, remaining cottage cheese mix and finished with the rest of the strawbs.
4. Crumble over the biscuits and fall in love 🥹

14/08/2026

'Don't eat lamb, it's high fat.' While this statement might be true, you can still have lamb (even a lamb bunny chow) and this is how 🙌🏻

🔥Lamb leg is a the leaner cut of lamb
🔥remove all excess fat before cooking and 🔥limit additional fat used for cooking

So if you thought you could never eat a lamb bunny and achieve your goals - you will want to try my recipe 🫶🏻

Have a beautiful weekend,
Gen
X

Ingredients:
- 500g lamb leg pieces
- 1 tsp sunflower/ canola oil
- 1/2 tsp cumin seeds
- 2 cardamom pods
- 4 curry leaves
- 1 star anise
- 1 onion, diced
- 1tsp crushed ginger & garlic
- 1 chili, finely sliced (optional)
- 1/4 tsp ground clove
- 1/2 tsp cinnamon
- 2tsp garam masala
- 1/4 tsp cumin
- 1 tsp coriander
- 1 can tinned tomatoes
- 1/2 cup boiling water, more if needed
- Salt to taste
- 4 low GI hamburger buns
- Coriander leaves to garnish

Method:
1. Add the oil to a medium pot on the stove on medium heat. Once the oil is warm, add the cumin seeds, cardamom pods, curry leaves and star anise. Fry for a few minutes until aromatic.
2. Add the onion, garlic, ginger and chili if using, fry until the onion starts to go translucent. Add the remaining spices with some water to stop the spices from burning. Cook for 1 minute or 2.
3. Add the lamb pieces, stir until the lamb is well coated in the spices.
4. Add the tinned tomatoes and enough boiling water to just cover the lamb.
5. Place the lid on the pot and simmer (reduce the heat of the stove if needed) for 1 hour to 1 hour 30 minutes or until the lamb is tender. You may need to add extra water.
6. Season with salt once cooked.
7. To serve, cut holes in the buns and scoop out the bread inside, fill with the lamb curry and garnish with coriander leaves.

If you've loved my recent baked oats recipe here are 6 other variations for you to try 🫶🏻There are also 11 other baked o...
13/08/2026

If you've loved my recent baked oats recipe here are 6 other variations for you to try 🫶🏻

There are also 11 other baked oats recipes in my app, can you tell I love a sweet breakfast 🥹🥰

Subscribers can simply search baked oats in the search bar under the recipes tab 🙌🏻

If you'd like to try my app, leave a comment below 👇🏻 and I'll send the download link to you ❤️

Happy Thursday!
Gen
X

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