Caroline the Dietitian

09/05/2025

The simplest, yet most satisfying pancake. It’s all about the layers 🥞👀😍

In a blender, combine:
- 1 whole egg
- 1/4 cup rolled oats
- 1 medium banana
- 1 tsp ground cinnamon

Heat a pan on medium heat with a little oil and pour the batter into two pancakes.

Flip and cook through. Be careful not to put the heat too high because it will burn the pancakes. Patience 😇

Serve with a generous spread of natural peanut butter, a scoop of berries (mine are cooked down with chia seeds added), a dollop of plain Greek yogurt, and a drizzle of real maple syrup.

21/09/2024

18/09/2024

Elevate meatless meals with these tofu steaks 😍🤤 here’s how to make ‘em 👇🏼

1. Get a block of extra firm tofu and press and drain the liquid out (at least 30 minutes)
2. Cut the tofu in half lengthwise so you have two thin rectangles
3. Cut little grooves in the top without cutting all the way through
4. Brush with a mixture of 3 parts teriyaki sauce, 1 part soy sauce + 1 part maple syrup and sprinkle with lemon zest (using a brush to get the sauce in the grooves); season with salt and pepper
5. Bake at 350°F (180°C) for 30 minutes
6. Serve with rice and veggies of choice 😌

20/06/2024

Home cooking 🥰 >>

Honestly, it looks fancier than it is 👀

The main takeaways:
🧂 Don’t underestimate the power of a little salt and pepper (+ bonus for fresh herbs)
🐟 Prosciutto is a flavourful way to mix up fish (or meat)
😊 Lentils are an underrated, incredibly healthy carb choice (no pre-soaking necessary)
🍷 A glass of red wine with dinner sometimes is 🤌🏼
🥰 Having a sous chef makes cooking better

This one definitely ticks all the boxes of balance and satisfaction 🤗

12/04/2024

Simple tricks to add flavour to your plate ⬇️

🧂season your chicken before cooking with salt and pepper at least (I’ve also added Italian herbs here)
👩🏻‍🍳cook your chicken on a hot skillet with oil to achieve a browning on the outside (aka the flavour)
🍚cook your rice in a vegetable or chicken stock so it’s less bland (opt for low-sodium)
🫛lightly stir fry your veggies with a little salt, pepper (and Italian herbs in my case) and finish with a squeeze of lemon juice (bonus if you’ve got a zester for the peel)
🧀top your veggies with Parmesan to add a savoury flavour and because… cheese 😋
🍋extra little squeeze of lemon over the chicken

Happy cooking 🤗✨

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04/04/2024

One of my fav snacks 🍿😋

Popcorn is so underrated for how healthy it is 👀

Not only does a serving (usually around 3-4 popped cups) have 3 grams of fibre, but it’s low on the glycemic index, meaning it doesn’t raise your blood sugar quickly 😍

Tips for the best 🍿 bowl:
👉🏼opt for air popped (the kernels) with a teaspoon of olive oil, avocado oil or butter
👉🏼add some fat or protein to make it more satiating (my fav combo is popcorn and cashews)
👉🏼if you love the convenience of a bagged pre-popped or microwave popcorn, try to find one with less sodium, sugar and saturated and trans fat (when using the percent daily value, it should be 5% or less per serving)

07/03/2024

Do you like a sweet or savoury breakfast… or both? 🤭

It doesn’t matter which way you take it, the important part is you simply have it.

Breakfast has been studied countless times, yet it still seems to be controversial as the whether it’s important 🤔

Having breakfast is associated with:
🍭better blood sugar control
🍪less cravings later in the day
👅better hunger regulation
😄weight loss and weight maintenance

Plus, eating breakfast gives you one more opportunity to meet your nutrition needs 🥰

It’s recommended to have a high protein breakfast for best results, which (depending on your needs) could be anywhere from 20-35 grams of protein for most adults.

What’s your fav breakfast? Comment below 🥣🥞🍳🧇🥓🥯🍞🥐🌯🍙

26/01/2024

Chickpea salad on sourdough with romaine, bell peppers and a side of soy milk 😋

So nutrient-dense and delicious 😍
See how to make it in my previous reel 😉

13/12/2023

We call this “Vietnamese macaroni” by chef .ngth

Cooking with friends will always be my favourite 🥰

21/11/2023

What makes this a balanced breakfast? 🍽️

3 main things:
1. Protein (eggs 🍳)
2. Fibre (whole grain toast 🍞 & avocado🥑)
3. Healthy fats (avocado 🥑 + some olive oil to cook the omelette 🫒)

While the rest may be more common knowledge, you may be surprised to hear avocados are high in fibre!

They also contain soluble fibre, which means the fibre dissolves in water and can help soften stools and slows down transit time in the gut.

Besides that, half of an avocado has ~5 grams of total fibre, which is 20% of the daily needs of most women and roughly 13% of the daily needs for most men.

Starting the day with protein and fibre helps keep you full and satisfied and meet you daily nutrition needs 💕

29/10/2023

Homemade sourdough 😍🍞

It’s always been a goal of mine to improve my ability to make bread. So the past couple weeks I took on the task to learn how to make a sourdough loaf.

It all starts with the right starter - a solution of equal parts flour and water (by weight) that sits on the counter to ferment.

I realized my past mistake was not feeding my starter, which requires a daily feed where you remove some of the mixture and add in fresh water and flour (again, equal in weight) to “feed” it.

Days later, I have a starter I can work with.

Then it’s pretty easy - add your starter to some other basic ingredients (info below) to form a dough.

Then it’s a matter of letting that sucker rise, doing a small knead, letting it rise, stretching it out and poking your finger into it to indent it, letting it sit, forming a loaf and putting it in the greased/lined pan, and then letting it rise again.

The lesson is honestly just patience 🙃

But let me tell you - it makes a damn good loaf 🤤

Here’s the recipe I used, from blog:

✅70 grams of active starter (slight increase due to my quick pouring)
✅500 grams of flour (I used all-purpose, but bread flour would be ideal and/or you could use a blend with different flours such as buckwheat)
✅300 grams of warm water (95-100°F)
✅1/4 cup granulated sugar
✅5 grams of fine Himalayan salt (I reduced from 9 grams because it’s what I had - and it was salty enough for my taste)
✅1.5 tbsp extra virgin olive oil