May Simpkin Nutrition

May Simpkin Nutrition Ditch the diets & embrace real food, The May Way! Make informed choices with expert nutrition tips. Your health is important! LIKE this page to get you started.

With a little more understanding and careful guidance, you can take simple steps to make changes which can have a profound effect of your health and wellbeing.

When we escaped to Île de Ré for a few days, we spent our time cycling along the lanes, exploring little villages, enjoy...
02/09/2026

When we escaped to Île de Ré for a few days, we spent our time cycling along the lanes, exploring little villages, enjoying the sea air and, of course, eating some lovely French food. 🚲🇫🇷

I particularly loved the simplicity of the food,fresh local ingredients, beautifully prepared without needing to overcomplicate things.

Think salty Atlantic fish, lemon, herbs and a little crème fraîche, something you’d eat with crusty French bread and a glass of something cold.

🇫🇷 Île de Ré–style Mackerel Pâté

Makes: 4–6 portions
Prep: 10 minutes

250g smoked mackerel fillets, skin removed
2 tbsp crème fraîche
1 tbsp good-quality Dijon mustard
Zest and juice of ½ lemon
1 tbsp finely chopped fresh chives
1 tbsp finely chopped fresh parsley
Freshly ground black pepper
Optional: 1–2 tbsp finely chopped cornichons or capers

Flake the mackerel into a bowl, removing any bones as you go.

Add the crème fraîche, Dijon mustard, lemon zest and juice.

Gently mash with a fork until you have a coarse pâté. Don’t make it completely smooth to retain some texture.

Fold through the chives and parsley, then add plenty of black pepper.

Taste before adding salt…smoked mackerel is usually salty enough.

Chill for 30 minutes if you have time, although it’s perfectly good straight away.

To serve it the French way…

Pile it into a little bowl and serve with:

Crusty baguette
Cornichons
Radishes
Lemon wedges
A few fresh herbs
Good olive oil
Perhaps a simple green salad

A nutritional bonus! : mackerel is an excellent source of long-chain omega-3 fatty acids (EPA and DHA), as well as protein, vitamin B12 and vitamin D. So this is one of those wonderfully French dishes where simple also happens to be nutritionally rather impressive.💯

Flowers on your plate? 🌸🌼They might look like decoration, but some flowers are actually edible and I loved seeing them u...
30/08/2026

Flowers on your plate? 🌸🌼

They might look like decoration, but some flowers are actually edible and I loved seeing them used so beautifully in these dishes at a restaurant in France.

We tend to think of flowers as something to put in a vase, not something to put on our plate. But edible flowers have been used in cooking for centuries, adding colour, delicate flavours and a beautiful finishing touch to both sweet and savoury dishes.

And there are far more edible flowers than you might think…

🌸 Nasturtium – peppery and slightly spicy
🌼 Calendula (marigold) – slightly citrusy and peppery
💜 Borage – fresh and cucumber-like
🌹 Rose – fragrant and subtly sweet
💜 Violet – sweet and floral
🌼 Chamomile – gently apple-like and floral
💜 Lavender – intensely floral
🌺 Hibiscus – tart and fruity
🌸 Chive flowers – delicate onion and garlic flavour
🌼 Courgette flowers – mild and delicate
🌸 Pansy – mild and slightly sweet
💜 Viola – delicate and floral
🌼 Elderflower – sweet and fragrant
🌸 Apple blossom – delicate and subtly floral
🌼 Dandelion – slightly bitter and earthy
🌿 Sage flowers – mild sage flavour
🌸 Thyme flowers – delicate thyme flavour
🌿 Rosemary flowers – aromatic and herby
🌸 Fennel flowers – sweet, anise-like flavour
🌼 Rocket flowers – peppery, like the leaves
🌸 Pea flowers – delicate and slightly sweet
🌼 Cornflower – mild and slightly spicy
🌸 Carnation – sweet and slightly spicy
🌼 Chrysanthemum – fresh, herbal and sometimes slightly bitter
🌸 Primrose – mild and slightly sweet

But a word of caution: not every flower is edible. Never assume a flower is safe to eat simply because it looks pretty.

Flowers from florists or garden centres may also have been treated with pesticides or other chemicals, so only eat flowers that are specifically grown and sold as edible or that you can confidently identify as safe.

I love the idea that food can be both nutritious and beautiful. Eating well doesn’t have to mean beige, boring or overly “healthy” looking.

Sometimes, a few petals can completely transform a plate. 🌸

Have you ever eaten an edible flower? And which one would you be brave enough to try?

30/08/2026

The Human Body Doesn’t Work Like That 👇🏼

“You need a detox to get rid of toxins.”

Nope. That’s not how human biology works!

Your body already has a sophisticated system for processing and removing substances it doesn’t need.

Your liver plays a major role by chemically transforming many substances so they can be processed and eliminated.

Your kidneys continuously filter your blood and remove waste through urine.

Your lungs remove carbon dioxide every time you breathe out.

And your digestive system helps eliminate waste through your bowel.

All of this is happening 24 hours a day, 7 days a week — whether you’re drinking a green juice or eating a roast dinner!

That doesn’t mean nutrition is irrelevant. Quite the opposite.

Your liver and other organs need adequate protein, vitamins, minerals, fibre and overall good nutrition to function properly. But you don’t need an expensive juice cleanse, detox tea or three-day fast to “flush out toxins”.

There is no special food or drink that magically cleans your body.

Instead, support the systems you already have: eat a varied, nutrient-rich diet, drink enough fluids, get regular movement, sleep well and don’t overload your body with things it doesn’t need that over-burden your organs.

Follow for more nutrition myths explained through actual human biology.

30/08/2026

The Human Body Doesn’t Work Like That 👇🏼

“Eating breakfast switches fat burning off.”

Nope. That’s not how human biology works!

Your body is constantly using a mixture of carbohydrate and fat for energy. The proportion changes throughout the day depending on what you’ve eaten, how active you are, your energy needs and your hormone levels.

So when you eat breakfast, you haven’t suddenly flicked a switch that says “fat burning: OFF.”

And equally, skipping breakfast doesn’t automatically mean “fat burning: ON.”

This is where nutrition advice can get unnecessarily complicated.

If you enjoy breakfast and it helps you feel energised and satisfied, eat breakfast. If you’re not hungry first thing and prefer a later first meal, that can work too.

What matters is the overall pattern of your diet, the quality and quantity of food you’re eating, your protein and fibre intake, your activity, sleep and your individual needs.

There is no magical hour when your body suddenly decides whether to burn fat, your metabolism is much more flexible and sophisticated than that.

The human body doesn’t work like that.

Follow for more nutrition myths explained through actual human biology.

30/08/2026

The Human Body Doesn’t Work Like That 👇🏼

“Carbs automatically turn into fat.”

Nope. That’s not how human biology works@

Carbohydrates are one of your body’s main sources of fuel. When you eat them, they’re broken down into glucose, which can be used immediately for energy.

Some glucose is stored as glycogen in your muscles and liver, essentially your body’s readily available carbohydrate fuel reserve.

And yes, if you consistently consume more energy than your body needs, that excess energy can ultimately contribute to fat storage.

But that is very different from saying: “Eat carbs → carbs become fat.”

Your body is considerably more sophisticated than that.

And this is why I’m not a fan of blanket statements like “carbs make you fat” or “cut carbs to lose weight.” The type, amount, overall diet, activity levels and your individual needs all matter.

Wholegrain bread, oats, beans, lentils, potatoes, fruit and rice aren’t suddenly fattening because they contain carbohydrate.

Carbohydrates provide energy. Many carbohydrate-rich foods also provide fibre, vitamins, minerals and beneficial plant compounds.

So there’s no need to treat carbohydrates like they’re the enemy; instead, think about the balance of carbohydrates and the type you are eating to ensure the healthiest choice for your needs.

Follow for more nutrition myths explained through actual human biology.

29/08/2026

Autumn has arrived and my breakfast has officially changed.

When the mornings suddenly feel cooler, I naturally start swapping my summer breakfasts for something warm, comforting and satisfying and porridge oats are one of my favourites.

But oats aren’t just cosy comfort food. They’re a genuinely nutritious breakfast choice.

🌾 Oats are rich in soluble fibre, particularly a type called beta-glucan. Regularly including beta-glucan as part of a healthy diet can help support healthy cholesterol levels.

💪 They’re also satisfying, thanks to their combination of fibre and carbohydrates, helping you stay fuller for longer rather than reaching for a snack an hour later.

⚡ And they provide slow-release carbohydrate, making them a useful source of energy to start your day.

I’ve kept this bowl really simple: creamy porridge oats with chia seeds, made with whole milk, cinnamon, a drizzle of honey and flaked almonds for crunch, protein and healthy fats.

And this is something I really believe in when it comes to nutrition:

Your diet doesn’t have to stay exactly the same all year round.

As the seasons change, our appetite, routines and food preferences often change too.

So embrace the cosy breakfasts, warming soups, roasted vegetables and seasonal produce.

Are you team porridge when autumn arrives, or are you still clinging onto summer breakfasts? 👇

HealthyBreakfastIdeas

26/08/2026

From the garden to the breakfast table 🌿
🍳 | A high-protein brunch that actually keeps you full

There’s something rather special about collecting your breakfast ingredients yourself.

Three eggs from the chickens, a ripe yellow tomato straight from the vine and a little green pepper from the garden, then into the kitchen to make a simple, delicious brunch.

And yes, I used 3 eggs! This wasn’t a small breakfast that needed to keep me going for two hours. This was brunch and I wanted a meal with enough protein, fibre, healthy fats and slow-release carbohydrates to keep me satisfied until dinner.

This is how I like to build a healthy breakfast:

🍳 Protein: 3 eggs
🍅 Plants + fibre: tomato, pepper and fresh herbs
🫒 Healthy fats: extra virgin olive oil & avocado
🍞 Carbohydrates: good-quality sourdough for energy and staying power (which I would normally also include but didn’t today!

The point isn’t to make breakfast complicated or obsess over portions. It’s to build a balanced meal that satisfies you.

And when the ingredients come straight from the garden, even better! 🌿

Healthy eating doesn’t have to mean a complicated recipe, a list of “superfoods” or a tiny breakfast that leaves you rummaging through the cupboards an hour later.

Real food, simple cooking and enough food to actually satisfy you. That’s the May Way!

22/08/2026

A little taste of France in the simplest of summer recipes 🇫🇷🍅

This tomato tarte tatin is one of those recipes that looks far more impressive than it actually is. Sweet, juicy tomatoes become beautifully caramelised underneath crisp, golden puff pastry, with olive oil, balsamic and fresh herbs.

TOMATO TARTE TATIN

🍅 5–6 ripe tomatoes, thinly sliced
🥐 1 sheet ready-made puff pastry
🫒 2 tbsp extra virgin olive oil
🍇 1 tbsp balsamic vinegar
🌿 1 tsp dried oregano or a few sprigs of fresh thyme
🧂 Sea salt & freshly ground black pepper

Preheat the oven to 200°C / 180°C fan.

Drizzle the olive oil and balsamic into a round tart tin or ovenproof frying pan. Sprinkle over the herbs, salt and pepper.

Arrange the tomato slices over the top, slightly overlapping them. Don’t worry if they look generous, they’ll shrink as they cook.

Lay the puff pastry over the tomatoes and gently tuck the edges down around them.

Prick the pastry a few times with a fork.

Bake for 25–30 minutes, or until the pastry is golden and puffed and the tomatoes are soft and caramelised.

Leave to cool for a couple of minutes, then place a large plate over the tart and carefully flip it over. Voilà!

Serve warm with a crisp green salad for a very easy French-inspired lunch.

The May Way: simple ingredients, maximum flavour and no need to make everything from scratch. Ready-made puff pastry is absolutely allowed. 😉

19/08/2026

A little taste of France in the simplest of summer recipes 🇫🇷🍅

This tomato tarte tatin is one of those recipes that looks far more impressive than it actually is. Sweet, juicy tomatoes become beautifully caramelised underneath crisp, golden puff pastry, with olive oil, balsamic and fresh herbs.

TOMATO TARTE TATIN

🍅 5–6 ripe tomatoes, thinly sliced
🥐 1 sheet ready-made puff pastry
🫒 2 tbsp extra virgin olive oil
🍇 1 tbsp balsamic vinegar
🌿 1 tsp dried oregano or a few sprigs of fresh thyme
🧂 Sea salt & freshly ground black pepper

Preheat the oven to 200°C / 180°C fan.
Drizzle the olive oil and balsamic into a round tart tin or ovenproof frying pan. Sprinkle over the herbs, salt and pepper.
Arrange the tomato slices over the top, slightly overlapping them. Don’t worry if they look generous, they’ll shrink as they cook.
Lay the puff pastry over the tomatoes and gently tuck the edges down around them. Prick the pastry a few times with a fork.
Bake for 25–30 minutes, or until the pastry is golden and puffed and the tomatoes are soft and caramelised.
Leave to cool for a couple of minutes, then place a large plate over the tart and carefully flip it over. Voilà!

Serve warm with a crisp green salad for a very easy French-inspired lunch.

The May Way: simple ingredients, maximum flavour and no need to make everything from scratch. Ready-made puff pastry is absolutely allowed. 😉

14/08/2026

The Caesar salad dressing that’s a guaranteed winner!

Creamy Caesar dressing doesn’t have to mean a heavy salad drowning in oil and numerous ingredients. This is my healthier Caesar salad with a creamy Greek yoghurt-based dressing that still delivers that rich, savoury Caesar flavour.

Think crisp lettuce, chicken, artichokes, crispy bacon and plenty of flavour, finished with that thick, creamy dressing that makes the whole salad come together.

Because this is how I like my summer salads: easy, colourful, satisfying and genuinely delicious. No sad bowls of lettuce here!

If you want the full recipe plus 11 more easy, vibrant summer salad recipes, my new 12 Easy Vibrant Summer Salads ebook is available now via the link in my bio. 🌿

Perfect for summer lunches, BBQs, entertaining, picnics and easy weeknight dinners and designed to make salads something you actually look forward to eating.

Save this Reel for your next salad craving and grab the ebook via the link in my bio. 💚

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