Jennifer Medhurst | London based Nutritionist and Health Writer

recipe

Sun-dried tomato and mushroom pasta

recipe

Matcha porridge

recipe

Lentil bolognese

recipe

Bone broth

recipe

Coconut chia seed pudding with raspberry puree

Jennifer Medhurst is a London based DipCNM, mBANT, rCNHC nutritionist and health writer. Jennifer also develops original recipes for magazines, newspapers and online publications and is available for commissions, creative work, articles and presentations.

recipe DOUBLE CHOCOLATE OVERNIGHT OATS

recipe AUBERGINE PASTA

recipe CHICKPEA, SWEET POTATO AND GREENS CURRY

recipe SPINACH, SHIITAKE AND COCONUT CURRY

recipe CHICKPEA, LENTIL AND KALE PASTA

Article WHAT IS THE BEST DIET IN THE WORLD?

Article HOW TO BEAT A HANGOVER

recipe Salmon and bok choi poke bowl

recipe AUBERGINE, MUSHROOM AND SPINACH CURRY⁠

jennifermedhurst

• Cook, Writer & Nutritionist Dip Nutr, mBANT
• Nutritional science & feel-good wellness recipes
jm@jennifermedhurst.com #jennifermedhurst

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Why we need to rethink the excuses we make.🤷‍♀️ We all make excuses but how do we stop doing this?⁠
⁠
👉Excuses are stories we tell ourselves when we're not achieving whatever we set out to do, be it breaking an unhealthy habit, a work project or a plan with friends.⁠
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👉But is it that you really can't make these changes or is it that they simply aren't important enough to you right now? ⁠
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👉Next time you find yourself making excuses, consider how this might be true. There is a liberating difference between 'can't' and 'won't' and changing our language really can change our mindset. 🙌⁠
⁠
#healthymind #excuses #healthyrecipes #healthyfood #nutritionistlondon #londonnutritionist #nutritionaltherapy #seasonaleating #nutritionlondon #nutrition #nutritionist #londonnutrition #nutritionfacts #informednutrition #healthyliving #healthyrecipeideas #nutritioninfo #nutritionaltherapistlondon #organic #vegan #health #healthy #healthyeating #dairyfree #glutenfree #eatlocal #eatseasonal #plantbaseddiet #vegetables #jennifermedhurst

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🇬🇧⁠SEASONAL: PARSNIPS⁠
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💛The health benefits of parsnips include improve heart health, boost the immune system, promote brain health, skin health and oral health, improve vision, prevent diabetes, supporting digestion and aid in weight loss.⁠
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💛Parsnip grows on the sandy or loamy, well-drained soil, exposed to direct sunlight. Exposure of parsnip to the low temperatures during the winter ensures transformation of starch into sugar and results in production of vegetable of the best quality.⁠
⁠
IN SEASON NOW⁠
⁠
brussels sprouts, cauliflower, celeriac, celery, chicory, horseradish, jerusalem artichoke, kale, kohlrabi, leeks, parsnips, potatoes (maincrop), salsify, shallots, swede, turnips⁠
⁠
pears, rhubarb⁠
⁠
guinea fowl, hare, mallard, partridge, turkey, venison⁠
⁠
clams, cockles, dab, dover sole, gurnard, haddock, halibut, hake, langoustine, lemon sole, lobster, mackerel, mussels, oysters, red mullet, scallops (queen), sea bream, skate, turbot, winklesv⁠
⁠
#parsnips #eattheseasons #seasonaleating #nutritionistlondon #londonnutritionist #nottinghillnutritionist #nutritionaltherapy #eatingseasonally #eatmoregreens #nutritionlondon #nutrition #nutritionist #londonnutrition #nutritionfacts #informednutrition #healthyliving #healthyfoodshare #healthyfood #healthyrecipeideas #nutritioninfo #healthfacts #nutritionaltherapist #nutritionaltherapistlondon #jennifermedhurst #organic #vegan #veganliving #veganlife #veganlifestyle #glutenfree⁠

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ARTICLE: GETTING READY FOR PREGNANCY?⁠
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There are four areas which are important to focus on if you’re thinking about optimising your body for fertility.⁠
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NUTRITION⁠
• A diet which involves depravation should not be followed, as that puts stress on the body and mind.⁠
• Plant based eating has some strong research behind it to support fertility.⁠
• Cleaning up how you eat, which means less processed foods and sugar.⁠
• Batch cooking is a great way to save money and time.⁠
⁠
FITNESS⁠
• Exercising regularly not only makes you feel good by releasing endorphins and keeping weight in a regular range, but it also increases blood flow to the ovaries and reproductive organs. For example, in PCOS sufferers exercise was shown to improve the rate of ovulation and regularity. ⁠
• Recently released Canadian guidelines state women need 150 minutes of exercise per week at least when trying to get pregnant or if they are already pregnant. Which equates to 20-30 mins a day. This benefits both mother and baby.⁠
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TOXIN FREE LIVING⁠
• Toxins such as those in pollution, beauty products, alcohol, smoking and food are endocrine disruptors that can negatively impact sperm and eggs, as well as affect gene expression. ⁠
• Research has also shown that air pollution can cause faster decline of eggs in ovaries and therefore premature ovarian aging and early menopause.⁠
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STRESS FREE LIVING⁠
• Modern living has put most of us under chronic stress. This permanent state of fight or flight causes a rise in cortisol which affects hormones such as oestrogen and progesterone, which in turn affects fertility. ⁠
• Treatments such as massage, acupuncture and reiki reduce stress and reduce inflammation which can help to improve fertility, endometriosis and PECOs.⁠
⁠
OVARIAN RESERVE and a history of STIs can also impact fertility.⁠

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RECIPE: DOUBLE CHOCOLATE OVERNIGHT OATS. 🥣Why not try kicking your week off with this tomorrow?⁠
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INGREDIENTS (Serves 1)⁠
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• 50g (1/2 a cup) rolled porridge oats⁠
• 100ml milk of your choice⁠
• 2 tbs coconut yoghurt⁠
• 20-30g nuts and seeds of choice (you could buy a mixed bag)⁠
• 1 tbs flaxseeds⁠
• 1 tablespoon cocoa powder⁠
• 2-3 teaspoons maple syrup⁠
• 1 tablespoon cacao nibs or mini chocolate chips⁠
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METHOD⁠
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1. The night before serving place all your base ingredients and chosen flavour ingredients into a lidded container or jar and stir well.⁠
2. Then place into the fridge and leave overnight.⁠
3. Remove in the morning and enjoy! This can be stored for up to 5 days. ⁠
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TIP: Double up the recipe and batch make them for the whole week!⁠
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#healthybreakfast #overnightoats #healthyrecipes #healthyfood #healthyrecipe #quickbreakfasts #nutritionistlondon #londonnutritionist #nutritionaltherapy #seasonaleating #nutritionlondon #nutrition #nutritionist #londonnutrition #nutritionfacts #informednutrition #healthyliving #healthyrecipeideas #nutritioninfo #nutritionaltherapistlondon⁠
#cleaneating #vegan #health #healthy #healthyeating #dairyfree #glutenfree #plantbaseddiet #vegetables #nutritionfacts⁠

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🇬🇧⁠SEASONAL: LEEKS⁠
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💚Legend has it that girls who slept with a leek under their pillow on St David’s Day would see their future husband in their dreams.⁠
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💚The health benefits of leek include eye health👀, preventing cataracts, keeping skin clean and healthy💁‍♀️, supporting cardiovascular health❤️, lowering blood pressure, preventing anemia, and relieving inflammation. Other benefits includes improving bone health🍖, supporting kidney function, managing type 2 diabetes, preventing cancer, aiding weight loss and improving digestion💩.⁠
⁠
IN SEASON NOW⁠
⁠
brussels sprouts, cauliflower, celeriac, celery, chicory, horseradish, jerusalem artichoke, kale, kohlrabi, leeks, parsnips, potatoes (maincrop), salsify, shallots, swede, turnips⁠
⁠
pears, rhubarb⁠
⁠
guinea fowl, hare, mallard, partridge, turkey, venison⁠
⁠
clams, cockles, dab, dover sole, gurnard, haddock, halibut, hake, langoustine, lemon sole, lobster, mackerel, mussels, oysters, red mullet, scallops (queen), sea bream, skate, turbot, winklesv⁠
⁠
#leeks #eattheseasons #seasonaleating #nutritionistlondon #londonnutritionist #nottinghillnutritionist #nutritionaltherapy #eatingseasonally #eatmoregreens #nutritionlondon #nutrition #nutritionist #londonnutrition #nutritionfacts #informednutrition #healthyliving #healthyfoodshare #healthyfood #healthyrecipeideas #nutritioninfo #healthfacts #nutritionaltherapist #nutritionaltherapistlondon #jennifermedhurst #organic #vegan #veganliving #veganlife #veganlifestyle #glutenfree⁠

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RECIPE: AUBERGINE PASTA🍆.⁠
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INGREDIENTS (Serves 4) ⁠
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• 1 tbsp olive oil ⁠
• 160g aubergine, 1cm cubes ⁠
• 1 courgette, sliced into circles⁠
• 2 cloves garlic ⁠
• 2 x tins coconut milk ⁠
• 2 tbsp bouillon powder ⁠
• 80g spaghetti per person (I use buckwheat) ⁠
• 1 x tin cannellini beans⁠
• 400g baby tomatoes ⁠
• One handful of spring greens per person⁠
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METHOD⁠
⁠
1. Heat a small amount of extra virgin olive oil in a large heavy pan.⁠
2. Place the aubergine and courgette into the pan and cook through, this usually takes about 10-15 minutes. ⁠
3. Add in the garlic and cook for 1 minute. ⁠
4. Add the coconut milk and bouillon and mix well. ⁠
5. Add in the spaghetti and slowly push it down so it doesn’t break in half. ⁠
6. Add the baby tomatoes, cannellini beans and spring greens once the spaghetti is covered in the liquid. Stir frequently until the spaghetti is cooked this takes 8-10 minutes depending on the type you use.⁠
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#veganuary #vegan #veganrecipe #quickveganrecipe #veganuary2020 #healthyrecipes #healthyfood #healthyrecipe #nutritionistlondon #londonnutritionist #nutritionaltherapy #seasonaleating #nutritionlondon #nutrition #nutritionist #londonnutrition #nutritionfacts #informednutrition #healthyrecipeideas #nutritioninfo #nutritionaltherapistlondon #organic #vegan #health #healthy #dairyfree #glutenfree #meatlessmondays #plantbaseddiet #nutritionfacts⁠

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HATE COMMUTING? For so many people commuting is a time of stress and the worst part of their day. So here are some suggestions to get you through it!⁠
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GET INTO PODCASTS AND/OR AUDIOBOOKS!⁠
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RECOMMENDATIONS FOR THE MONTH:⁠
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📱PODCASTS:⁠
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🎧The Drive with @PeterAttiaMD - Peter Walker, PhD on sleep.⁠
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🎧Feel Better Live More @drchatterjee - ⁠Re-defining happiness with Professor Paul Dolan⁠
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🎧The Drive with @PeterAttiaMD - Dan Harris: 10% Happier-meditation, kindness and compassion.⁠
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🎧The Joe Rogan Experience @joerogan- James Wilks & Chris Kresser- The Game Changers Experience ⁠
⁠
⁠
📚AUDIBLE AUDIOBOOKS: ⁠
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🎧"Daring Greatly"- by Brene Brown @brenebrown⁠
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⁠
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PLEASE LET ME KNOW IF THERE ARE ANY YOU’VE BEEN LOVING!⁠
⁠
Also if you’re on public transport I really recommend purchasing a pair of over-ear noise cancelling headphones. I have a pair from @bose. Yes they are expensive but you’ll be using them everyday and they really do make a difference at zoning out the noise and protecting your hearing).⁠
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⁠
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#beatthecommute #podcastrecommendations #podcast #audiobooks #happycommute #stress #managingstress #happymind⁠ #healthyliving #nottinghillnutritionist #nutritionaltherapy #nutritionistlondon #londonnutritionist #nutritionlondon #nutrition #nutritionist #londonnutrition #nutritionfacts #informednutrition #nutritionaltherapist #nutritionaltherapistlondon #nutritioncoach #jennifermedhurst #health #healthy⁠

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🇬🇧SEASONAL: OYSTERS⁠
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Oh yeah baby. Oyster season. ⁠
⁠
🐚The first person who ate an oyster must have been very hungry. As not only did this pioneer have to go through the daunting task of opening the thick, rock-hard shell, they also had to make an appetite in spite of the phlegmatic appearance of the plump body. ⁠
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🐚But i'm glad they did as not only are they are delicious, but they are low in calories and loaded with nutrients. In fact, a 100g serving of wild eastern oysters provides the following nutrients:⁠
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• Calories: 68⁠
• Vitamin D: 80% of the Reference Daily Intake (RDI)⁠
• Vitamin B12: 324% of the RDI⁠
• Iron: 37% of the RDI⁠
• Zinc: 605% of the RDI⁠
• Copper: 223% of the RDI⁠
• Selenium: 91% of the RDI⁠
⁠
🐚These tasty mollusks are also a good source of omega-3 fatty acids, a family of polyunsaturated fats that play an important roles in your body, such as regulating inflammation and keeping your heart and brain healthy.⁠
⁠
IN SEASON NOW⁠
⁠
beetroot, brussels sprouts, cauliflower, celeriac, celery, chicory, horseradish, jerusalem artichoke, kale, kohlrabi, leeks, parsnips, potatoes (maincrop), salsify, shallots, swede, turnips, wild mushrooms⁠
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apples, clementines, lemons, oranges, satsumas, tangerines⁠
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almonds, brazil nuts, chestnuts, hazelnuts, walnuts⁠
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duck, goose, grouse, guinea fowl, hare, mallard, partridge, turkey, venison⁠
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clams, cockles, cod, dab, dover sole, gurnard, haddock, halibut, hake, langoustine, lemon sole, lobster, mackerel, monkfish, mussels, oysters, red mullet, scallops (queen), sea bream, skate, turbot, winkles⁠
⁠
#oysters #ukoysters #eattheseasons #seasonaleating #nutritionistlondon #londonnutritionist #nottinghillnutritionist #nutritionaltherapy #eatingseasonally #eatmoregreens #nutritionlondon #nutrition #nutritionist #londonnutrition #nutritionfacts #informednutrition #healthyliving #healthyfoodshare #healthyfood #healthyrecipeideas #nutritioninfo #healthfacts #nutritionaltherapist #nutritionaltherapistlondon #jennifermedhurst #organic #omega3 #zinc #b12 #glutenfree⁠

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Whether you’re having a dry, damp or HOT 🔥 January there are some awesome things to watch.

TV RECOMMENDATIONS.
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📺 DONT F**K WITH CATS: HUNTING AN INTERNET KILLER - @netflixuk
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A classic totally nails it Netflix “who done it, twists and turns” murder documentary.
.
.
CINEMA RECOMMENDATIONS:
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🎥JUST MERCY- cinemas

Starring @MichaelBJordan as world renowned civil rights defence attorney Bryan Stevenson who works to free a wrongly condemned death row prisoner @iamjamiefoxx

Out now.
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🎥BOMBSHELL- cinemas ⁠
⁠
Charlize Theron, Nicole Kidman, and Margot Robbie bring the real-life controversy surrounding Roger Ailes to the big screen.⁠
⁠
Premieres: January 24⁠
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🎥 A BEAUTIFUL DAY IN THE NEIGHBORHOOD- cinemas ⁠
⁠
Tom Hanks stars as Fred Rogers aka Mr Rogers who used to do that folksy American TV show yearrrrrrs avo. Lloyd Vogel is an investigative journalist sent to find out if Rogers really is that nice.
⁠
Premieres: January 31⁠.
.
#dryjanuray #dryjantv #tvrecommendations #filmrecommendations #chill #thingstowatch #stayingin #anightin #whattowatch #mondaynighttv #nottinghillnutritionist #nutritionaltherapy #nutritionistlondon #londonnutritionist #nutritionlondon #nutrition #nutritionist #londonnutrition #nutritionfacts #informednutrition #nutritionaltherapist #nutritionaltherapistlondon #jennifermedhurst #organic #vegan #veganliving #veganlife #veganlifestyle #health

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RECIPE: CHICKPEA, LENTIL AND KALE PASTA🍝. This is such a cozy Thursday night guilt free treat meal. Which is packed full of nutrients to help support your body.⁠
⁠
INGREDIENTS⁠
⁠
• 1 onion⁠
• 2 garlic cloves⁠
• 2 tbs tomato puree⁠
• 250g green lentils, ideally soaked overnight or for at least 10 minutes⁠
• 2 x 400g cans chopped tomatoes⁠
• 250g brown rice pasta⁠
• 1 tsp paprika⁠
• 1 x 400g chickpeas⁠
• 1 tbs ground cumin⁠
• 1 tbs mixed herbs⁠
• 1 handful of kale per person, stalks removed and torn into small pieces⁠
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METHOD⁠
⁠
1. Preheat oven to 200 °C, fan setting.⁠
2. Place the chickpeas into a baking tray and dry roast for about 10 minutes until crunchy⁠
3. Place a pan on a medium heat and add a small amount of olive oil⁠
4. Once warm, add the onions and garlic and cook for 5-10 minutes until soft.⁠
5. Add the paprika and cumin, and cook for another 3 minutes before adding in the tomato puree, lentils, tinned tomatoes and dried herbs. Cook for around 30-35 minutes until the lentils are soft (lentil cooking times can vary so you may need to do this for more or less time).⁠
6. While the pasta sauce in cooking, place the pasta on to cook.⁠
7. Once the pasta is cooked drain and allow to cool.⁠
8. Once the pasta sauce is ready, place the kale in to cook for just a few minutes (we want to make sure it still has a vivid green colour).⁠
9. Then add the drained, cooled pasta and chickpeas into the pan with the sauce and kale and cook for 1 minute. Giving everything a cook stir and serve!⁠
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#healthydinner #quickhealthydinner #healthyrecipes #healthyfood #healthyrecipe #nutritionistlondon #londonnutritionist #nutritionaltherapy #seasonaleating #nutritionlondon #nutrition #nutritionist #londonnutrition #nutritionfacts #informednutrition #healthyliving #healthyrecipeideas #nutritioninfo #nutritionaltherapistlondon #organic⁠
#cleaneating #vegan #health #healthy #healthyeating #nutritioncoach #dairyfree #glutenfreel #plantbaseddiet #vegetables⁠

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