The Nourish Kitchen

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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!

07/09/2026

I was hesitant when I gave this to my 5 year old for dinner ... you know kids and something green in their food can be a challenge 😅 BUT I got a thumbs up and 'Mommy this is good'.

I have recently discovered the frozen creamed spinach from WOOLWORTHS SA and it's delicious. It's such an easy way to add a cream based sauce with a little extra veg to any dish. I've also added it to pasta 🤤

I don't know about you but during the week I need quick and I certainly won't be making creamed spinach from scratch.

A massive thank you to my app subscribers for your positive feedback on this recipe 🥹 the response has been enormous- definitely one of the most loved recipes on my app 🫶🏻

Have a beautiful week everyone,
LOVE
Gen,
X

03/09/2026

✨ My own history with restrictive dieting ✨ 13 years of experience as a dietitian ✨ My love for cooking & eating delicious food and ✨ Being a mum to a 5-year-old who I want to raise with a healthier relationship with food than I had

The result of all of these things mixed together 🥣 are all recipes I share with you and everything you'll find inside my app, The Nourish Kitchen 🫶🏻

These 3 meals are a handful of what you can expect 🥹 To try these recipes and more download The Nourish Kitchen via the link in my bio OR comment "APP" below and I'll send you the link ❤️

You can have your cake and eat it too!
Gen,
X

31/08/2026

My lunch club this week is a good old tuna mayo sandwich 🥪

I used the Tante Anna whole-wheat bread from WOOLWORTHS SA because it's a high fibre bread option, and generally speaking higher fibre or seeded breads tend to have a slightly higher protein content than their counterparts 😎

Also - open sandwiches take longer to eat, so if you're someone like me who can inhale their meal in under 5 minutes, this can help slow you down 😉. Eating too quickly has be linked to increases in bloating, reduced hunger management and can even lead to over eating later in the day.

May your week ahead be littered with joy 💐
Gen,
X

28/08/2026

My cheat's milk tart, no baking, relatively quick to make and 200% worth every step!

Your weekend dessert 🙌🏻
PS. Under 200kCal per serving

Happy Friday ❤️
LOVE,
Gen
X

26/08/2026

A peak into my kitchen over the past week 👀
A lot of these recipes have already been uploaded to my app ❤️
The rest will follow next week (or when I've perfected them - the protein pudding, I will be so happy if this works, ps no gelatin in sight because even I hate working with that stuff 🫣🥺)

🌺 I'm running a spring sale this weekend only for the monthly app subscription, 20% off.
Come for the recipes stay for everything else (nutrition guides, weekly diet advice and example meal plans - you can expect something new added every week 🫶🏻🔥

Gen,
X

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

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

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Ballitoville

Website

http://www.nourishdt.com/

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