NUTRITIONIST IN LONDON AND ONLINE SUPPORTING
LONG-TERM HEALTH, PERFORMANCE AND WELLBEING THROUGH PERSONALISED NUTRITION.

Hello!

Hello, I’m Caroline, a Registered Nutritionist with over 15 years of clinical experience. I believe that food has a powerful effect on health and performance, and that sustainable change comes from personalised and practical diet and lifestyle changes.

I have delivered over 2,500 consultations and support individuals with a wide range of goals, including weight management, sports nutrition, gut health, fertility, menopause, and plant-based diets. My approach is evidence-based and designed to be clear, achievable and effective.

I have also worked as the official Nutritionist for Premier League football clubs Fulham FC and Watford FC, and regularly feature as a nutrition expert in the media. Whether you are looking to improve health, optimise performance, or manage specific challenges, I provide clear, supportive guidance to help you achieve lasting results.

My Special Interests

I have extensive experience supporting clients with a wide range of health and performance goals. As a Nutritionist in London and online, I offer personalised, evidence-based nutrition support across the following areas:

Weight Loss

Evidence-based support to help you achieve sustainable weight loss without restriction or quick fixes. Programmes are personalised and practical, focusing on long-term results that fit real life.

Caroline Farrell with Gianfranco Zola Watford Football Club

Sports Nutrition

Supporting both amateur and elite athletes to optimise performance, recovery and overall health. Drawing on extensive experience in professional sport, recommendations are evidence-based and tailored to individual demands.

Fertility

Nutrition support for individuals and couples trying to conceive, both naturally and through assisted reproductive technologies. Guidance is evidence-based, supportive and focused on optimising health before and during pregnancy.

Plant-based Diets

Expert support from someone who is also plant-based. For those following or transitioning to a plant-based diet, ensuring nutritional adequacy and confidence in food choices. Advice is practical, evidence-based and tailored to individual needs and lifestyles.

Menopause

Personalised nutrition support to help manage symptoms during perimenopause and menopause, while also addressing long-term health. The focus is on sustainable dietary strategies to support bone, heart and metabolic health.

Gut Health

Support for a range of digestive concerns, including bloating, IBS and altered bowel habits. Using a structured, evidence-based approach, nutrition strategies are tailored to help restore gut health and improve symptoms.

Book a Session

Caroline Farrell Dublin and online Nutritionist

Why Me?

Five Seasons in the Premier League

I spent five seasons working as a Club Nutritionist for Premier League football clubs Fulham FC and Watford FC. This experience has shaped a highly practical, performance-focused approach, grounded in precision, accountability and evidence-based decision-making.

Evidence-based

I regularly attend seminars and professional training to stay up to date with the latest research and clinical guidance. All recommendations are grounded in current, respected scientific evidence and adapted to each individual.

Extensive Clinical Experience

With over 15 years of clinical experience and more than 2,500 consultations delivered, I have supported individuals with a wide range of health and performance goals. This experience allows me to identify priorities quickly and provide clear, focused guidance.

Practical and Supportive

My approach focuses on clear, realistic nutrition strategies that can be implemented in everyday life. I aim to provide supportive, practical guidance that helps clients make sustainable changes with confidence.

I met with Caroline and instantly felt that she understood my issues and that she could help. This may sound dramatic but it's turned my life around.

Faye, 46

As Seen In

FREE DISCOVERY CALL

Arrange a free, no-obligation discovery call to discuss your goals and how personalised nutrition support could help.

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Latest Blog Posts

Nutrition for Children’s Focus and Concentration

Small nutrition habits can make a big difference to children’s energy, concentration and focus during busy school periods. From regular meals and protein-rich snacks to hydration and brain-supporting foods such as omega-3 fats, berries and cocoa, here are some simple evidence-based ways to support children’s learning.

Nutrition Advice

Constipation on Progesterone HRT: What’s Causing It and What Helps

Many women notice more sluggish digestion after starting progesterone HRT. This article explains why it happens and shares simple, practical strategies to support regular bowel movements.

Plastics, Fertility and What We Can Realistically Do About it

Microplastics are now found in our food, water and even the air we breathe. Following the Netflix documentary The Plastic Detox, here’s what you need to know about plastics, fertility and how to reduce exposure in a practical way.

Fertility and Pregnancy

15 MINUTE AIRFRYER GRANOLA

Making your own granola is usually cheaper than shop bought 💰 and very easy to customise to your taste👌. Also, using the airfryer makes it so quick. 🙌 This recipe is adapted from @thehappypear

🛒 YOU’LL NEED

✔ 250g organic oats
✔ 50g mixed nuts, I use pecans, almonds and cashews 🌰
✔ 50g mixed seeds, I use an omega 3 seed mix
✔ 25g desiccated coconut 🥥
✔ 50ml maple syrup 🍁
✔ 50g coconut oil
✔ 50g dried fruit, I use cranberries and raisins 🍇

RECIPE

1️⃣ Preheat airfryer to 200°C and line the basket
2️⃣ Mix oats, nuts, seeds, coconut, maple syrup and coconut oil until well coated
3️⃣ Spread evenly in the basket
4️⃣ Air fry, timing will depend on your model, mine takes around 15 minutes. Stir well halfway through as it can catch quickly ⏱️
5️⃣ Allow to cool, then stir through dried fruit

💡 Store in an airtight container at room temperature
💡 Lasts up to 2 weeks
💡 Portion, 2 to 3 tbsp with yoghurt and berries 🫐
💡 Tip, use organic oats where possible. Oats can be more heavily sprayed with pesticides compared to some other grains, so choosing organic can help reduce exposure 🌾 I use @flahavansuk 's

You can easily adapt this to your taste preferences by:

• changing nuts and seeds
• swapping dried fruit
• adding flavours like cinnamon, vanilla or a pinch of salt

Plastics, fertility and what you can actually do about it 🧪🌿

The @netflixuk documentary "The Plastic Detox" highlights how microplastics and plastic-associated chemicals are now found in our food, water, air and even the human body.

Chemicals used in plastics, such as BPA and phthalates, can interfere with hormone signalling. This is why they are increasingly being linked to hormone health, including fertility. It is something I regularly discuss with clients in clinic, so I thought I’d share some practical ways to reduce exposure.

🫙 Store food in glass containers or reuse glass jars
💧 Swap plastic bottles for stainless steel (e.g. @chillysbottles , @kleankanteenuk ) and choose filtered tap water
🍱 Wrap lunches in paper or stainless steel containers
🍵 Replace tea bags with loose leaf tea
🥫 Limit canned foods where possible and opt for glass or cartons
♨️ Avoid heating food in plastic

🐟 Limit larger fish such as tuna, swordfish and marlin. Choose smaller fish like sardines, mackerel and anchovies
🥦 Wash fruit and vegetables well if not using organic

🧹 Vacuum regularly, damp dust and ventilate your home
🧼 Use fragrance-free or natural cleaning products (e.g. @ecover_uk Zero range)
🧴 Choose natural or unscented personal care (e.g. @greenpeopleuk , @weledauk )
👕 Opt for natural clothing fibres such as cotton, wool and linen

Supporting your body is just as important 🌿

We cannot completely avoid exposure, so supporting the body’s ability to excrete chemical though the gut is key. To support this process focus on:

🌿 Fibre (vegetables, oats, beans, seeds)
🥣 Fermented foods (yogurt, kefir, sauerkraut, kimchi)
🌈 A wide variety of plant foods
💧 Staying well hydrated

I’d love to hear your thoughts on the documentary or any swaps you’ve made 💬

#fertilityhealth #hormonehealth #microplastics #nutritionist #guthealth

What a lovely review to read on my Google Page today! I have really enjoyed working with this client and am grateful as always that she took the time to leave this lovely review.

6 Ingredient Chocolate Cookies 🍫🍪

These chocolate cookies are made with just six ingredients. They are vegan and gluten free. They are also an excellent source of fibre and plant protein to keep you fuller for longer.

Ingredients (Makes 10 cookies)

🥜 200 g mixed nuts, finely chopped (I used pecans, cashews & almonds)
🌾 180 g organic rolled oats
🍫 100 g dark chocolate chips
🥥 I X 210 g can of condensed coconut milk ( I used Biona)
🌰 60 g almond butter (¼ cup)
🌼 1 tsp vanilla extract

Method
1️⃣ Preheat oven to 180°C (fan 160°C) and line a baking tray.
2️⃣ Add all ingredients to a large bowl.
3️⃣ Mix well until fully combined and sticky.
4️⃣ Scoop and press firmly into cookie shapes (they won’t spread).
5️⃣ Bake for 15 minutes, until lightly golden.
6️⃣ Enjoy 🍪

#vegancookies #veganfood #glutenfreebaking

Another 5 star review from a lovely client. Thank-you so much for taking the time to leave a review.

Another lovely review that just popped up on my Google page. I’m so pleased to read how I helped her approach her relationship with food beyond numbers as this is something I strongly believe in and forms the foundation of my nutrition work.

It’s porridge season 🪶🥣 and several clients have asked me this week for porridge tips and recipes, so I thought I’d share some here:

I always start with jumbo organic oats 🌾
such as @flahavansuk. Choosing organic oats means they’re grown without synthetic herbicides or pesticides such as glyphosate, traces of which can sometimes be found in non-organic oats. Jumbo oats also take a little longer to digest, keeping you fuller for longer 🙌

Soak them overnight in a little water or milk to make them easier to digest. This also helps your body absorb minerals more efficiently and makes breakfast prep quick the next morning ⏰

Add protein 💪 Use milk or soya milk 🥛 and top with nuts, nut butter or seeds.

Add fruit 🍎🍑🍓 for fibre, antioxidants and a touch of natural sweetness.

My go-to recipe:
30 g jumbo oats cooked with soya milk, cinnamon and one grated apple 🍎then topped with 1 teaspoon almond butter, 1 tablespoon hemp seeds and a spoon of my blueberry 🫐 chia jam (the recipe is on my grid).

This mix gives me around 17 g of protein and 8 g of fibre. Cinnamon may help balance blood sugar, and blueberries are rich in anthocyanins, natural plant compounds that support memory and focus for several hours after eating 🧠

Do you have a favourite porridge topping?

#porridgelover #porridgetips @carolinefarrellnutrition

Another lovely client who took the time to leave a Google review. Thank-you!

HOMEMADE MINI LOAVES IN 20 MINUTES

These mini loaves are a great alternative to processed cakes. They’re low in sugar, high in fibre, and taste delicious. Because of their size, they bake quickly and freeze brilliantly. I batch-make them at weekends and pop them straight into the freezer for school snacks and lunchboxes.

🍌 Mini Banana & Dark Chocolate Chip Loaves

Ingredients (makes 4 mini loaves):

• 100g melted coconut oil
• 100g caster sugar
• 3 ripe bananas, mashed
• 2 large eggs (or flax egg if vegan)
• 140g self-raising flour
• 1 tsp baking powder
• 50g dark chocolate chips

Method:

1️⃣ Preheat oven to 180°C (160°C fan) and grease 4 mini loaf tins.
2️⃣ Mash bananas and mix with coconut oil, sugar, and eggs.
3️⃣ Fold in flour and baking powder.
4️⃣ Stir in chocolate chips.
5️⃣ Bake for 20 mins until golden.

🍀 Irish Tea Cake (Barnbrack) Mini Loaves

Ingredients (makes 4 mini loaves):

• 375g mixed dried fruit
• 275ml strong black tea
• 225g self-raising flour
• 1 tsp mixed spice
• 1 egg, beaten (or flax egg if vegan)
• 1 tsp almond essence

Method:

1️⃣ Soak dried fruit in tea overnight.
2️⃣ Preheat oven to 180°C (160°C fan) and grease 4 mini loaf tins.
3️⃣ Stir in egg (or flax egg), flour, spice, and almond essence.
4️⃣ Divide mixture between tins.
5️⃣ Bake for 20 mins, until a skewer comes out clean.

#carolinefarrellnutrition #upffreesnacks #BatchCooking #FamilySnacks

Busy mornings? 🥣 My tips on how to pick a better cereal for your little ones.

As a mum and a nutritionist, I always try to give my kids the best start to the day. For me, a balanced breakfast should have:

🥣 Fibre
🍳 Protein
🍓 Fruit
❌ Low sugar

This helps keep my girls full, stabilises energy, and makes it easier to focus at school.

On a good morning I’ll do oats, porridge, or eggs on toast with nut butter. But mornings don’t always go to plan! Some days we need something quick, and that’s when cereal comes in.
Many cereals are ultra-processed and full of sugar. And the front-of-pack health claims can be misleading:

• “Fortified with vitamins” → still sugary & ultra-processed
• “Source of fibre” → e.g. Coco Pops = only 1 g fibre per bowl
• “Wholegrain” → often just a tiny % wholegrain, rest sugar/refined

Always flip the pack and check the nutrition panel (fibre, sugar, ingredients).

Here’s what I look for in a cereal:
✅ ≥ 6 g fibre per 100 g
✅ ≤ 5 g sugar per 100 g
✅ Short ingredient list

My top choices are @weetabixofficial Weetabix or Oatibix, and @shreddedwheatuk Shredded Wheat.

To boost the nutrition:

🥛 Add milk (dairy or soy for protein)
🌱 Sprinkle seeds/nuts (called “sprinkles” in our house!)
🍎 Add fruit for vitamin C, antioxidants & extra fibre

I hope this helps next time you’re standing in the cereal aisle wondering what’s best for your little ones.

What’s your child’s go-to cereal?

#cleverswaps #ingredientsmatter #TheUPFSwitch # #UPFswaps #HealthySwapsMadeEasy #SwitchTheUPF #carolinefarrellnutriiton #healthycereals

Cooking Up Some Spice Magic

I’m a huge fan of spices – not just for the flavour they bring, but also for their amazing health benefits. Research shows that as little as ½ to 1 teaspoon of spices a day, spread across meals, can help reduce inflammation. 🌿

So when I saw @deirdreegannutrition share about her Indian cookery course with @cook.eat.joy, I couldn’t resist giving it a try. Thanks to a lovely gift from my brother 🎁, I joined the class today with my friend (and fellow nutritionist!) Natalia.

Ela took us on a journey into the magic of Indian cuisine – from how to choose and combine spices, to clever hacks that make cooking easier 🍳. We left with bags full of delicious goodies 🛍️, which I can’t wait to enjoy for dinner tonight. 🍴😋

#CarolineFarrellNutrition #SpiceUpYourLife #IndianCooking

New review left after a consultation today. I am so pleased to read that she felt listened to and that the advice was tailored to her. It means a lot and I am very grateful for her feedback.

Thank-you to my lovely client for taking the time to leave me a Google Review. It was a pleasure to work with such an engaged and motivated athlete.

EASTER BISCUITS 🐣 🐰

These naturally sweet, lightly spiced fruity biscuits are the perfect Easter treat. They're a great recipe to make with little ones over the Easter holidays 👩‍🍳👦👧

Ingredients (makes 10–15)

🥥 110g softened coconut oil
🌾 200g wholemeal flour
🧡 1 tsp mixed spice
🍏 40ml apple juice
🍇 100g currants

Method

1️⃣ Preheat oven to 200°C and lightly grease a baking tray.
2️⃣ Add coconut oil to a bowl.
3️⃣ Mix in flour and mixed spice until it resembles breadcrumbs.
4️⃣ Stir in currants and slowly add apple juice — just enough to bring the dough together.
5️⃣ Roll out on a floured surface to about ½ cm thick.
6️⃣ Cut out shapes, place on tray, and bake for 15–20 mins until just golden.
7️⃣ Cool on a wire rack — and enjoy!

Recipe adapted from SR Nutrition.

Let me know if you try them! 🐥🍪

#EasterBakes #HealthySnacksForKids #WholesomeTreats #EasterFun #KidFriendlyRecipes #NutritionistApproved

🍓 SPEEDY PLANT-BASED AIR FRYER STRAWBERRY SCONES 🍓

Fruity, fluffy, and lower in sugar – these scones are baked in the air fryer and ready in minutes! Perfect for a quick bake or to freeze for later 🙌

Makes: 5 scones
Prep time: 5 mins | Air fryer time: 12 mins

Ingredients:
🥄 115g (4oz) self-raising wholemeal flour
🥄 ½ tsp baking powder
🥄 ½ tsp ground cinnamon
🥄 25g (1oz) coconut oil
🥄 15g (½ oz) caster sugar – less than most recipes!
🍓 80g fresh strawberries, chopped
🥛 ~4 tbsp of your choice of milk – I use soya – plus a little extra for glazing

Method:
1️⃣ Mix flour, baking powder and cinnamon in a bowl. Rub in coconut oil until crumbly.
2️⃣ Stir in sugar and strawberries. Add milk a little at a time until a soft dough forms.
3️⃣ Lightly knead on a floured surface, then divide into 5 small rounds.
4️⃣ Place into your air fryer basket (on parchment if needed), brush tops with milk.
5️⃣ Air fry at 200°C for 12 mins – until golden and fluffy.
6️⃣ Cool slightly or enjoy warm straight away!

🧊 Tip: These freeze beautifully – just reheat in the air fryer when you need a quick treat!

🍀 IRISH BRACK (BARNBRACK) 🍀

I baked this today in honour of St. Patrick’s Day! I remember my granny enjoying Irish Brack with a cup of tea every evening. This is a healthy version my mum makes—naturally sweetened with fruit, high in fibre, and packed with antioxidants from the tea, fruit, and spices. It’s easy to make and only requires six ingredients!

Ingredients:

• 🍇 375g mixed dried fruit
• 🍵 275ml strong black tea (I use @barrysteagram Gold Blend)
• 🌿 225g self-raising flour
• ✨ 2 tsp mixed spice
• 🥚 1 egg, beaten (🌱 Or swap for 1 flax egg for a vegan version – mix 1 tbsp ground flaxseed with 3 tbsp water and let it thicken.)
• 🌰 ½ tsp almond essence

Method:

1️⃣ Soak the dried fruit in the tea overnight for a rich, moist loaf.
2️⃣ The next day, mix in the beaten egg (or flax egg), flour, mixed spice, and almond essence.
3️⃣ Pour the batter into a greased loaf tin.
4️⃣ Bake at 180°C (350°F) for 45-55 minutes, until a skewer comes out clean.
5️⃣ Leave to cool before slicing.

🍀 Best served with a hot cup of Irish tea! ☕💚

#carolinefarrellnutrition #IrishBrack #Barnbrack #IrishBaking #StPatricksDay #VeganBaking #IrishTradition

🌱 TOP NUTRITION TIPS FOR MENOPAUSE 🌱

Declining oestrogen during perimenopause and menopause can bring changes to our bodies. Here are some of my top tips to help manage symptoms and support long-term health:

💪 Eat Protein for Muscle Mass
Protein is crucial for maintaining muscle mass, which naturally declines during perimenopause. Sources include plant-based options like tofu, tempeh, pulses, and nuts, as well as animal sources like chicken, turkey, eggs, and Greek yoghurt.

🦴 Bone-Building Nutrients
Declining oestrogen can speed up bone loss. Ensure you’re getting enough calcium-rich foods like leafy greens, chickpeas, sesame seeds, and almonds. I also recommend Vitamin D with K2 supplements to help your body absorb calcium.

🦠 Support Your Gut Microbiome
Gut health is closely linked to hormone balance. Fermented foods like kimchi, sauerkraut, kefir, and kombucha are excellent for supporting your microbiome.

🫘 Try Phytoestrogens
Phytoestrogens are plant compounds that mimic oestrogen in your body. These can help alleviate symptoms like hot flushes and night sweats. Foods rich in phytoestrogens include:

• Soya Products: Tofu, tempeh, edamame (contain Daidzein and Genistein)
• Seeds: Flaxseeds and sesame seeds (contain Lignans)
• Legumes: Lentils, chickpeas (contain Coumestans)

Some people find it challenging to consume enough phytoestrogens regularly. That’s why I often recommend promensiluk Double Strength. Promensil’s red clover extract contains four types of isoflavones—Biochanin A, Formononetin, and Daidzein—which may help reduce hot flushes and night sweats 🌙

As always, consult your healthcare provider before adding any supplements to your routine! ✔️

#PromensilUK #HotFlushes #NightSweats #MenopauseSupport #Menopause #PerimenopausePower #PerimenopauseSupport #PerimenopauseRelief #MenopauseAwareness #paidpartnership

🍫 CHOCOLATE TOFU PUDDING 🍫

Tofu is a plant-based protein made from soybeans. It offers several health benefits, including:

👉 💪 A source of complete protein, providing all nine essential amino acids – perfect for vegans, vegetarians, and flexitarians!
👉 ❤️ May lower LDL (the so-called “bad” cholesterol).
👉 🦴 An excellent source of calcium (when calcium-set) for strong bones.
👉 🌸 A source of phytoestrogens like isoflavones, which may help balance hormones.

This recipe transforms silken tofu into an indulgent treat that’s high in protein and dairy-free.

Ingredients:

🍴 1 cup of dark chocolate chips
🍴 1 pack of silken tofu
🍴 1 tbsp cocoa powder
🍴 1/4 cup maple syrup
🍴 2 tsp vanilla extract
🍴 A pinch of salt

Method:

1️⃣ Begin by melting 1 cup of dark chocolate chips. You can do this by gently warming them on the hob or microwaving in 30-second increments, stirring in between until smooth.
2️⃣ Blend the melted chocolate with all the other ingredients until smooth and creamy.
3️⃣ Enjoy the pudding immediately, or refrigerate it for 5–7 days. It will firm up as it chills, making it even more indulgent.

Enjoy!

#DairyFreeDessert #TofuPudding #PlantBasedProtein #VeganTreats

A new review from a very lovely client. Thank-you for taking the time to write this.

🧁🍏 PLANT-BASED APPLE AND CINNAMON MUFFINS 🧁🍏

These plant-based apple muffins are not only tasty but also packed with health fibre and relatively low in sugar. My girls love them as an after-school treat.
Apples are a great source of dietary fibre, which aids digestion, helps regulate blood sugar levels, and keeps you feeling full for longer. By using coconut sugar instead of refined sugar, these muffins offer a lower glycaemic index option, providing a slower release of energy without the dreaded sugar crash. The additional of cinnamon has also been shown to reduce the sugar spike after eating.

Ingredients:
🌾 300 g plain flour
🥥 100 g coconut sugar
🍞 3 tsp baking powder
🥄 1 tsp ground cinnamon
🧂 Pinch of salt
🍏🍎 2 medium apples, chopped finely
🥛 250 ml dairy-free milk (I use soya)
🫒 125 ml olive or coconut oil
🍏 1 tbsp apple cider vinegar
🥄 1 tsp vanilla extract

🔪 Instructions:
1. Preheat your oven to 180°C and line a muffin tray with cases.
2. In a medium bowl, combine all the dry ingredients.
3. In another bowl, mix the wet ingredients (minus the chopped apples) until just combined.
4. Fold in the chopped apples gently, then divide the batter into the muffin tray.
5. Optional: Scatter some extra chopped apple and a sprinkle of demerara sugar on top for added crunch.
6. Bake for 20-25 minutes, or until a skewer inserted into the centre comes out clean.
7. Let cool in the tray for 10 minutes, then transfer to a wire rack.

Enjoy!

#carolinefarrellnutrition #veganmuffins #applemuffins #veganbaking

Thanks to my lovely client for taking the time to write this review. Such a pleasure to work with clients like this.

WHICH YOGHURT IS BEST?

I am asked often this ques. so thought I'd share my tips:

Regular Yoghurt: Creamy and slightly tangy, made by fermenting milk with live bacteria. Great for gut health if it contains ‘live cultures’. Opt for plain to avoid excess sugars; sweeten with fruit, honey, or maple syrup if desired. Full-fat yoghurt retains milk’s natural fat, keeping you fuller longer and aiding in the absorption of vitamins A, D, E, and K. It’s often a better choice over low-fat unless you’ve been advised to reduce saturated fat. 🥛🍯

Greek Yoghurt: Strained to remove whey, giving it a thicker texture, higher protein, and lower carbs/lactose. However, it has less calcium than regular yoghurt. Ideal for a high-protein snack! 💪🍶

Skyr : Similar to Greek yoghurt but with a slightly lighter texture and tangier taste. High in protein and great for a filling, nutritious option! 🥄

Kefir Yoghurt: Fermented with a wide variety of probiotics, kefir is excellent for gut health and easier on lactose intolerance. It has a thinner consistency and a tangy flavour. 🌿🦠

Oat: Plant-based and perfect for those avoiding dairy. Creamy with a mild flavour and high in fibre, though lower in protein. Great for sweet or savoury dishes! 🌾💚

Soya: Made from soybeans, this plant-based yoghurt is high in protein and often contains live cultures. A good choice for those with dairy or nut allergies. 🌱🥛

Almond: Light and nutty, made from almond milk. Lower in protein but great with high-protein toppings. Ideal if you’re looking for a lower-calorie, plant-based option. 🌰✨

Coconut: Rich and creamy with a distinct coconut flavour. Best enjoyed as a treat due to its high saturated fat content. 🥥🍨

In Summary:
✨ Choose yoghurts with minimal ingredients.
✨ Opt for plain and add your own natural sweeteners.
✨ For higher protein, go for Greek, Skyr, or soya.
✨ For higher calcium, regular yoghurt is best.
✨ For gut health, choose kefir or yoghurts with live cultures.
✨ If dairy-free, soya is closest to cow’s milk yoghurt.
🌟🥄 #YoghurtGuide #NutritionTips #

It’s blackberry season again. I realise that I repeat this type of post each year! We love blackberry picking and usually end up making crumble afterwards. This year I have developed a new crumble recipe which is so tasty and easy to make.

Blackberries have some amazing health benefits; they are an excellent source of Vitamin C and contain antioxidants which may improve brain health.

🐛Blackberries can harbour a few bugs so I always give them a good clean. I soak them in cold water with some vinegar then drain with a colander. I usually repeat this process 2-3 times. It may sound like overkill, but I am a very squeamish person 🤢

6 Ingredient Apple and Blackberry Crumble

Serves 6

🛒YOU’LL NEED

✔️3 apples chopped into 1cm chunks
✔️150g blackberries
✔️75g caster sugar
✔️75g coconut oil
✔️150g plain flour
✔️75g demerera sugar

RECIPE

1️⃣ Heat the oven to 170C fan. Mix the fruit and sugar. Tip into a pie dish.
2️⃣ Rub the coconut oil into the flour to make a breadcrumb texture. Add in the caster sugar until combined and spread over the fruit until completely covered.
3️⃣ Bake for 35-50 mins until golden brown and bubbling, and the fruit is tender. Leave to cool for 5 mins before serving.
Enjoy 😋

📷 I love seeing and sharing your creations so don’t forget to tag me @carolinefarrellnutrition if you make my recipe.

#applecrumble #easybreadrecipe #onlinenutritionist #carolinefarrellnutrition #bakingrecipes #vegan #easyrecipes #baking #plantbasedrecipes #healthydesserts

CARROT CAKE ENERGY BALLS

These energy balls are sugar-free and rich in fibre, beneficial plant chemicals and Omega 3. No baking required (ideal in this weather ☀️).

Ingredients:

✔️2 peeled and grated carrots
✔️1 cup pitted medjool dates
✔️1 ¾ raw walnuts
✔️2 tsp vanilla extract
✔️1/2 tsp ground cinnamon
✔️Pinch salt
✔️2 tbls almond flour
✔️1/4 cup desiccated coconut (optional)

Method:

1️⃣Add all the ingredients, except the flour and desiccated coconut, to a food processor and process until it forms a dough. Add the almond flour and pulse to combine.
2️⃣Scoop out 1 tbls. of the dough at a time and roll into balls then place directly onto a lined baking sheet. Repeat until all dough is used up.
3️⃣Roll in a little desiccated coconut (optional). Place in the fridge to chill for 20 minutes. They keep for up to 5 days and freeze well.

Enjoy!

#energyballs #carrotcakeenergyballs #vegantreats #glutenfreetreats #carolinefarrellnutrition

Thanks so much to this lovely client who got in touch to ask how to leave me a review and then posted this lovely feedback on Google.

These reviews honestly make my day and are very much appreciated.

DARK CHOCOLATE EASTER NESTS 🐣🍫

A really simple recipe to make with little ones over the Easter 🐰 break.

Melt 100g dark chocolate 🍫 in a pan with 2 tbls coconut oil 🥥and 2 tbls 🍁maple syrup or 🍯honey. Add in 100g puffed rice cereal (such as Kallo) and coat the cereal in the chocolate mixture. Spoon the mixture into cases and leave them to set in the fridge for 20 minutes.

Enjoy!

MY COLD ACTION PLAN 🤒

Today I woke up with the start of a cold. We’re travelling to Dublin for half-term, so I am determined to nip this in the bud and thought I would share how I do this:

💊 Vitamin C: Studies suggest that taking vitamin C at the onset of cold symptoms may help reduce its duration and severity. I take 500 milligrams @viridiannutrition vitamin C every 4 hours.

💊 Zinc lozenges: Lozenges allow zinc to come into direct contact with the throat, where cold viruses typically enter and replicate. This has also been shown to reduce the severity and duration of cold symptoms. I take one @solgarukireland zinc with my vitamin C every 4 hours.

💊 NAC: NAC helps thin mucus in the 🫁airways, making it easier to breathe when you're congested. I take 500mg @cytoplan_ NAC 2-3 times/day away from food.

🍯 🍋 Warm raw honey and lemon juice: Hot drinks thin mucus. 🍋Lemon is a source of vitamin C and raw 🍯honey has antimicrobial properties.

🧄 Raw garlic: 🧄Garlic contains allicin, a compound with antimicrobial properties. I like to ferment it in 🍯honey and take this at the onset of a cold.

🥣 Soup: For lunch I made a comforting bowl of soup with roasted peppers, tomatoes, and garlic. The hot liquid can thin mucus. Also, red and orange vegetables contain beta-carotene which protects the mucous membranes in the lungs.

🚶‍♀️Walk: I had a gentle walk after lunch as mild exercise can help clear our lungs.

🍛Curry: I made tofu curry (recipe on my page) with turmeric and ginger for my dinner. Both turmeric and ginger may reduce inflammation and support immunity.

😴I will top this off with an early night and keep my fingers crossed for tomorrow!

For transparency, this post isn't sponsored. I've paid for the supplements myself

Note: this is what works for me. If you decide to supplement, please get advice from a healthcare practitioner.

BLACK BEAN CHOCOLATE BROWNIES 🍫 🍌 🫘 ❤️

These brownies are rich in fibre (8g/portion) and protein (6g per portion) to keep you fuller for longer.

They’re also gluten, dairy and nut-free. Most importantly, they are deliciously gooey and indulgent!

A perfect Valentine’s Day treat ❤️.

🛒YOU’LL NEED

🫘 1 can black beans, drained and rinsed well
🍌1 ripe banana
🍫 1/4 cup cocoa powder
🥥 1 tablespoon coconut oil
5 medjool dates
🥥 1/8 cup maple syrup or honey
1 teaspoon vanilla essence
1 teaspoon baking powder
Pinch of Salt
🍫 🥜 Optional extras to sprinkle on top such as chocolate chips or chopped nuts.
⠀⠀⠀⠀

RECIPE

1️⃣Preheat the oven to 170 degrees celsius. Line a baking tray with baking paper.
2️⃣ Add all the ingredients to a food processor and process well until smooth then pour the batter into the lined tray. At this stage you can sprinkle with chopped nuts or chocolate chips if you wish.
3️⃣ Bake for 20 - 25 minutes until the top is dry and the baking paper comes away easily from the sides. Leave to cool for 15 minutes in the tray before slicing. This step is important as otherwise they tend to break up.

Make sure to tag me in your creations!

Recipe adapted from LSN

#brownies #brownierecipe #nutritious #veganbaking #fibre #nutritionist #nutritionistrecipes

A lovely little festive recipe idea I got from @cutefoodforkids. My girls loved making and eating this!

ARTICLE IN TODAY'S IRISH INDEPENDENT

It’s not every day you’re on the cover of a National Newspaper 📰 !Thanks @amylynchauthor for asking me to contribute to your article on fussy eating.

See parenting section page 36 of today's @independent.ie.

You can also access it online: https://m.independent.ie/life/family/parenting/how-to-deal-with-kids-who-are-fussy-eaters-tips-from-a-mum-who-knows-all-about-it/a865673194.html.

#carolinefarrellnutrition #irishindependent #fussyeatingtips #media

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@carolinefarrellnutrition

NUTRITIONIST IN LONDON AND ONLINE SUPPORTING LONG-TERM HEALTH, PERFORMANCE AND WELLBEING THROUGH PERSONALISED NUTRITION.