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Stephanie (BSc, MSc)

@eatingwellnotless

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Nutritionist (BSc, MSc)
Mum of 2 boys 🫶
Nutrition, recipes, life stuff

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Welcome back to the series of what the f*** do I cook!!
This one is super easy, took me no time at all and it made 4 kids portions and 4 adult portions.

Butternut squash and lentil curry

One large white onion, sliced
1 teaspoon of garlic purée
1 teaspoon ginger paste
2/3 of a butternut squash, chopped
1/2 cup red lentils
1 teaspoon garam masala
1 teaspoon ground cumin
1 teaspoon ground coriander
1 teaspoon turmeric
1 400ml can coconut milk
300 mils of chicken stock
6-8 cubes of frozen spinach (or fresh if you like)
1️⃣ fry the onion, garlic & ginger in some oil until soft then add the rest of the ingredients and bring to the boil. Add the lid and cook for 30mins until the butternut squash is soft, stirring occasionally.

#series #easyfood #healthyfood #fibre #guthealth taken in Winchester, Hampshire by @eatingwellnotless

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11 days ago

There was too many of these then I care to admit. Think I need to speak to someone 😂

#anxiety #trendingreel taken in Winchester, Hampshire by @eatingwellnotless

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11 days ago

The best way to beat that 3pm energy slump without reaching for a packaged protein bar.

I always use the organic protein powder as it is a superior quality protein powder, with great ingredients, non GMO and no added unnecessary additives. Their cacao & maca flavour is perfect for these bars, makes them feel really indulgent! If you want to try, use my code: eatingwellnotless for a discount 🥰

Chocolate Peanut Protein Bars
100g peanut butter
1 tbsp maple syrup
1 tsp vanilla
70ml milk
40g cacao & maca protein powder @theorganicproteinco
100g oat flour (oats blitzed in a blender)
2 tbsp crushed nuts (I like pecans or peanuts)
50g dark chocolate, melted
Sea salt

Mix the peanut butter, maple syrup, milk and vanilla together in a bowl. Then add the oat flour, protein powder and crushed nuts.
Press thr mixture into a lined loaf tin and pop in the freezer for 10mins. Then pour the melted chocolate on top and sprinkle with sea salt. Pop in the fridge until the chocolate has set then cut into bars!

#protein #proteinpowder #snackrecipes #recipereels #wholefoods taken in Winchester, Hampshire by @eatingwellnotless

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16 days ago

Nothing wrong with the easy options or relying on pre-prepped stuff! Scroll for the full ideas

Weetabix
Flaxseeds
Raisins
Banana
Nut butter
Milk

Greek yoghurt
@theorganicproteinco protein (optional)
Flaxseeds
Hemp seeds
Fruit of choice
Nut butter
Sprinkle of granola

Banana baked oats (meal prepped to last all week)
Chia jam (frozen fruit cooled down until jammy then off the heat mix in chia seeds and a bit of maple syrup. Keeps in the fridge all week)
Kefir
Extra fruit

I also like to add in dill or cucumber if I’m feeling fancy

Can’t beat it really can you?

You can prep a big batch of overnight oats - see my page for various recipe

Balancing porridge with nuts and seeds and lots of fruit

Branflakes or spelt flakes
Choice of dried fruit
Hemp seeds
Mixed seeds
Milk

#breakfastideas #healthybreakfast #easyrecipes #mealprep taken in Winchester, Hampshire by @eatingwellnotless

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19 days ago

We’re back feeding a baby again! So I’ve been reviving some of Raffy’s old faves.

Super Green Pancakes
🍌1 banana
🍌Handful spinach
🍌Chunk of courgette
🍌Handful of berries (raspberries, blueberries, blackberries, cherries - anything you fancy)
🍌1 egg
🍌1/2 cup milk
🍌1 tsp vanilla essence
🍌1 tsp baking powder
🍌1 tsp cinnamon
🍌3/4 cup plain flour
🍌1 tbsp flaxseed (you can sub for other seeds or nut. I often use hemp seeds too)
🍌1 tbsp pumpkin seeds (you can sub any seed or nut)

To cook:
Butter
1️⃣ blitz all ingredients in a blender until smooth
2️⃣ heat a little blob of butter in a frying pan until melted and then brush across the pan so the whole pan is greased
3️⃣ add a couple of spoonfuls of the pancake mixture to the pan and heat on medium until the mixture starts to get little bubbles rising to the surface of the pancakes. When you see a good few bubbles the pancakes are ready to flip. Flip and cook on the other side for 3 mins or so. Then remove from the pan and repeat with the rest of the mixture.

#toddlerfood #pancakes #pancakerecipe #familyfood #familycooking taken in Winchester, Hampshire by @eatingwellnotless

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25 days ago

Why it’s ok to eat more than someone you see on Instagram ✨✨

Social media is great for inspiration but behind every post is just a normal person eating the left over pancake off their kids plate ✌🏻

#whatieatinaday #wieiad #mealprep #healthydiet #diet taken in Winchester, Hampshire by @eatingwellnotless

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a month ago

Yaaaas Winnie you model you

He loved his gourmet food thank you so much @differentdog

#sausagedog #dogsofinstagram #dogslife #dogfood #differentdog taken in Winchester, Hampshire by @eatingwellnotless

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a month ago

Welcome back to the series of What the **** to I cook now? A series where we share in our despair at having to decide, prep and cook yet another meal!

If you’re in need of some inspo here is one of our faves. I’ve given the slow cooker and non slow cooker version.

Mediterranean Veg Orzo with Salmon
🍅 1 cup baby tomatoes
🍅 1 red pepper, sliced
🍅 1 small aubergine, sliced into half moons
🍅 1 large red onion, sliced
🍅 1 fennel bulb, sliced
🍅 2-3 cloves garlic chopped
🍅 2 tbsp sundried tomatoes
🍅 2 tbsp artichokes, chopped
🍅 packet of asparagus, chopped
🍅 1 tin chopped tomatoes
🍅 1 chicken stock cube with approx 200ml boiling water
🍅 2 tsp Italian seasoning
🍅 pinch of chilli flakes
🍅 2 tbsp pesto
🍅 330g orzo

Toppings:
Pine nuts
Extra virgin olive oil
Parmesan
1️⃣ add everything apart from the pesto and orzo to a slow cooker along with some salt & pepper. Cook for 5hours on low.
2️⃣ add the orzo and pesto to the slow cooker - add 400ml of boiling water. Cook on high for 45mins
3️⃣ serve into bowls and top with a salmon fillet (I do in the air fryer)

If you don’t have a slow cooker do it as a one pan dish - fry off onion and garlic first until soft. Add all the veg, herbs, chopped tomatoes, stock and cook for about 20-30mins. Cook the orzo separately and drain. Then add to the veg with the pesto and stir. Top with salmon.

#whattocook #mediterraneandiet #easyrecipes #familyrecipes #healthyfood taken in Winchester, Hampshire by @eatingwellnotless

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a month ago

6 month thoughts!

#6months #postnatal #boymum #mumoftwo #mumsofinsta taken in Winchester, Hampshire by @eatingwellnotless

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a month ago

My go to when I want to make homemade snacks and I need ingredients I always have in the cupboard.

100g oats
150g medjool dates
80g peanut butter
2 tbsp hemp seeds
1 tbsp maple syrup
1-2 tbsp water
60g dark chocolate, melted

1️⃣Add the dates and peanut butter to a food processor and blend until the dates break down into a sticky paste.
2️⃣Add the oats, hemp seeds, maple syrup and a pinch of salt. Pulse until everything comes together.
3️⃣If the mixture seems too dry, add the water a spoon at a time until it holds together when squeezed.
4️⃣Roll into small balls.
5️⃣Chill for 20–30 minutes to firm up then drizzle or roll in the melted chocolate

#snack #snackrecipe #healthyrecipes #energyballs #darkchocolate taken in London, United Kingdom by @eatingwellnotless

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2 months ago

Next I’ll be making my own soap 😂

#homegrown #tradwife #organic #juice #gardening taken in Winchester, Hampshire by @eatingwellnotless

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2 months ago

I’m a nutritionist and I’m giving you permission to have breakfast for dinner 🙌🏻🙌🏻🙌🏻

Welcome back to the series of What the f*** do I cook now?! Episode 3 and I’m giving you permission to make it easy for yourself and just whack it on toast. Breakfast can be super nutritious and pack in everything we need in a meal - so why does it always have to be in the morning?!

#girldinner #series #whatieatinaday #breakfastfordinner #nutritionist taken in Winchester, Hampshire by @eatingwellnotless

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2 months ago