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Nutrition by Sarah Fontana

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Nutrition by Sarah Fontana

Passionate about making healthy eating achievable and accessible for everyone.

Nutrition by Sarah Fontana

Registered Nutritional Therapist & MSc Clinical Nutrition student providing personalised nutrition support and workplace wellness programmes.

15/06/2026

Eating Well with a Low Appetite 🍽️
Eating well isn't always easy when your appetite is low.
Low appetite can occur for many reasons, including:�• Stress and busy lifestyles
• Certain medications, including GLP-1 �• Menopause�• Illness or recovery�• Ageing

When appetite is low, eating enough to meet your nutritional needs can become more challenging. Consistently eating less may mean your body receives fewer essential vitamins, minerals, protein and other nutrients needed to support energy, strength, immune function and overall wellbeing.
That's why I'm hosting a talk next week on:
✨ How to Eat Well When Your Appetite Is Low

We'll discuss:�✔ Simple meal and snack ideas�✔ How to make meals more nutrient-dense�✔ Practical ways to prioritise protein and other key nutrients�✔ Strategies for eating well when a full meal feels overwhelming�✔ Tips for making every bite count
Together, we'll discuss practical everyday tips to help you meet your nutritional needs when appetite is low and support your long-term health and wellbeing 💫

24th June - sperrstrasse 104a Basel 18:30-19:30 20 CHF

DM me to reserve 🩵

21/05/2026

Setting up for tonight’s feel-good cookery class in Oberwil 😍✨

I’ve had 2 last-minute cancellations, so there are 2 spots available if anyone fancies joining us! 🍴💛

DM me for details ✨

02/04/2026

Chocolate Almond Butter Eggs 🐣🌷
A simple Easter treat made with just a few ingredients

You will need
125 grams Almond Butter
110 grams Amond Flour
1/8 tsp Sea Salt
100 grams Dark Chocolate (at least 70% cacao)

To Make
1. In a bowl, mix the almond butter and sea salt. Add half the almond flour and stir well. Gradually add the remaining almond flour, 1 tbsp at a time, until the mixture forms a thick, cookie-dough consistency that can be shaped by hand.

2. Line a baking sheet with parchment paper. Scoop tablespoon-sized portions of dough and shape them into egg shapes using your hands, or use an egg mould or cutter for a neater shape.

3. Place in the freezer for at least 20 minutes to firm up.

Meanwhile, melt the dark chocolate using a double boiler (a bowl or smaller pot over simmering water), stirring until smooth.

4. Take the eggs out of the freezer one at a time. Place each egg on a fork and dip it into the melted chocolate, using a spoon if needed to coat completely. Let the excess chocolate drip off.

5. Transfer to a lined baking sheet. Decorate with edible flowers, chopped nuts, or sprinkles while the chocolate is still soft. Repeat with the remaining eggs and return to the freezer to set.
If desired, add a second chocolate coating after the first layer has hardened.
Enjoy 💛

14/03/2026

Its sustainable week and I made a fridge raid lunch 🌱

Using what's already in the fridge is one of the simplest ways to and eat more sustainably.

Fridge Raid Salad🥗
Roasted beetroot (with balsamic)
Cucumber
Spring onion
Mint & parsley
Tin of lentils
Lemon juice + red wine vinegar
Extra virgin olive oil
Salt & pepper
Naturally rich in plant protein & fiber

You can use any veg you have, old root veg can be roasted, mix with a tin of lentils, olive oil & voila! 💚

This would be great served with grilled halloumi or fish.

12/02/2026

Food waste & sustainability tips 💚
Each month I share practical tips on reducing food waste and eating more sustainably on the Thanksgiver website 🌱

My latest post, “Cook What You Have,” is all about getting creative with what’s already in your kitchen and making every ingredient count, including a nutritious no-waste tray bake and a veggie top pesto recipe.

Small changes at home can make a big difference 🌎

Have a read - link in comments💚

07/02/2026

🍫 No-Bake Chocolate Protein Bars

Makes 8 bars

No bake energy bars 🤎

Simple no-bake energy bars with protein and fiber to support satiety and steadier energy. My girls love taking these to school, and I grab one as a pre-run or post run snack. Protein powder is optional.

Ingredients

• 125 g almond butter (smooth & drippy)
• 3 tbsp coconut oil
• 105 g maple syrup
• 1 tsp vanilla extract
• 50 g vanilla protein powder
• 80 g oats
• 1 tbsp chia seeds
• 25 g unsweetened shredded coconut (optional)
• 1/4 tsp sea salt
• 50g tbsp dark chocolate (I use 80%)

How to Make

1. Line a pan with parchment paper.
2. Heat almond butter, coconut oil, and maple syrup on low until smooth. Remove from heat and stir in vanilla.
3. Add protein powder, oats, chia seeds, coconut, and salt. Mix well and press into pan.
4. Melt chocolate chips and drizzle over the top, add any toppings, I like h**p seeds for added goodness.
5. Refrigerate for 1 hour, slice, and enjoy 🤍

Per Bar (approx.) Protein: 10g Fiber: 5g

Notes
• Store in fridge up to 1 week or freeze longer
• Nut-free swap: tahini or sunflower seed butter
• Best with plant-based protein powder

12/01/2026

✨MATCHA PORRIDGE 🌱
This is a simple breakfast I make often when I want something nourishing and filling and the matcha gives it a natural energy boost.
It combines fibre-rich oats and chia seeds to support digestion.
Matcha adds polyphenols, naturally occurring plant compounds, while blueberries provide vitamin C and antioxidant-rich anthocyanins.
You can add protein powder for a post-workout boost when you want something satisfying.
You can also prep it ahead and leave it in the fridge overnight for ready-to-go oats the next day

🌱45 grams jumbo oats
🌱150-200mlsunsweetened almond milk or coconut milk (for drinking) or milk of choice
🌱1 tsp chia seeds
🌱 1 tbsp desiccated coconut (optional)
🌱 1 scoop protein powder (optional)
🌱 1/2 tsp Matcha powder
🫐Handful blueberries

Cook the oats, chia and coconut in the milk (plus a splash of water if needed) over medium-low heat for 5 minutes, then stir in the matcha and protein powder (if using) until smooth and warmed through. Top with berries and more coconut if you wish. Enjoy 💚

21/11/2025

Simple way to boost protein and fibre: just add seeds to your porridge 🌱

We often focus on getting enough protein (which most of us manage through a balanced diet)… but fibre deserves more love too! 🥣✨
This seed combo gives you both:

Stir in:
🌾 1 tbsp chia seeds
🌾 1 tbsp ground flaxseeds
🌾 Top with 1 tbsp h**p seeds

🥣 Totals from seeds alone:
➡️ 6+ g protein
➡️ 8 g fibre

And with 30 g oats + 180-200ml almond milk you get roughly:
✨ 15 g fibre (≈54% RDA)
✨ 13 g protein (≈26% RDA)
✨ 36% of your daily iron needs 💪

To make
• 30 g oats
• 180ml milk of choice
• Add seeds + a handful of frozen berries 🫐
• Simmer until thick and bubbling
• Top with h**p seeds, banana, or anything you love 💫

Adresse

Basel
4001

Öffnungszeiten

Montag	08:00 - 17:00
Dienstag	08:00 - 17:00
Mittwoch	08:00 - 17:00
Donnerstag	08:00 - 17:00
Freitag	08:00 - 17:00

Telefon

+41615362476

Webseite

http://www.fontana-nutrition.com/

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