Catalina Bejan • Nutrition & Wellness Coach

Catalina Bejan • Nutrition & Wellness Coach 💫I help you change your relationship with food and your body once and for all.
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12/08/2026

I think one of my favourite things about food is creating a meal without really following a recipe.

The inspiration for these open sandwiches started with what I already had in the fridge. The only specific ingredient I bought to have with sardines was the capers, and the rest came together as I was looking at what flavours and textures I could combine.

I had this Tommette du Chatelard, a soft, creamy cow’s milk cheese my dad had given me because he really likes it. It’s slightly nutty and earthy, and I immediately thought it would work with a slice of pan toasted sourdough in a bit of butter and extra virgin olive oil, and sweet, pan-fried peach and honey. Then I added pickled red onion for some crunch and sharpness, and capers for that salty, briny little kick.

For the second one, I used a Comté aged 9/11 months, which is a little firmer and has that lovely nutty, slightly sweet and savoury flavour. I thought it would work really well with the pickled onion, capers and sardines.

If I’m completely honest, I felt like something was missing. So I added a lot more capers and pickled onion and suddenly… there it was. It completely changed the sandwich.

And I think this is the fun part of creating meals without a recipe. You start noticing that it’s not just about the individual ingredients, but how they work together.

Soft and crunchy. Sweet and savoury. Something salty, something pickled, something fresh. 🤤

You don’t need to know exactly what you’re doing. Just start playing with what you have, taste as you go, and see what happens. 💁‍♀️

That’s how you turn a few things in your fridge into a meal you actually really want to eat. 😌

10/08/2026

The French call it la douceur de vivre and I honestly think they don’t just talk about it, they live it and breathe it.

I noticed this every time I visited the South of France and Corsica, and after having this part of the world as my second home for the last 15 years, it’s something I’ve always admired.

Life seems to have a different rhythm there. Work is important, but it’s not everything. Lunch is not something you rush through while answering emails. It’s an important moment of the day, a time to sit down, connect with others, enjoy and truly savour your food. It’s not just about what’s on the plate, but the whole experience around it. Taking time to eat, enjoying the flavours, sharing a meal and allowing food to be part of life rather than something to squeeze in between everything else.

A little flânerie afterwards, maybe a sieste, a coffee in a small café, a chat with friends, an apéro while watching the world go by.

They know how to enjoy the simple things. A croissant in the morning, a baguette with butter and confiture, buying fresh produce from the local market, chatting to the people who made or grew the food, discovering small independent shops, spending hours surrounded by art, architecture, fashion and music, listening to someone playing an instrument or singing on a street corner,or simply wandering through beautiful streets with nowhere else to be.

This is what the French have taught me about being present enough to actually experience the life you’re living.

You don’t need to move to the South of France to practise la douceur de vivre. You just need to start noticing the little moments around you and bring them into your everyday life, bit by bit.

And once you get a taste of it, you might find yourself wanting more.

Be kind to yourself 🤍,
Catalina

kinda chic, don’t you think? 😌
09/08/2026

kinda chic, don’t you think? 😌

Food rules are everywhere and most of us have picked up a few without even realising.Let me know in the comments: What’s...
05/08/2026

Food rules are everywhere and most of us have picked up a few without even realising.

Let me know in the comments: What’s a food rule you’ve heard before? 🧐🤓

If your weight loss journey has left you feeling like you’re constantly starting again, it might be time to look beyond ...
04/08/2026

If your weight loss journey has left you feeling like you’re constantly starting again, it might be time to look beyond the food and exercise.

The way we think, feel and talk about our bodies matters just as much as the habits we build.

Be kind to yourself 🤍,
Catalina

Sometimes the most nourishing thing you can do has nothing to do with food.For my birthday, I spent the day wandering th...
26/07/2026

Sometimes the most nourishing thing you can do has nothing to do with food.

For my birthday, I spent the day wandering through museums in Aix-en-Provence. Alone.

No plans to please anyone but myself. No rushing (it was a bit of a challenge tbh). No pressure to make conversation. Just hours of admiring incredible art.

As someone who spends a lot of time around people (read as people pleaser (in recovery tho)), especially while visiting family, I realised how much I need moments like these. They’re a way to reconnect with myself and meet my own needs as well.

I found myself standing in front of photographs that documented conflict and resilience, listening to piano music echo through an ancient cathedral, walking through the home and studio where Paul Cézanne painted the landscapes around him, and admiring rooms that have been carefully preserved for generations to experience.

I understood once again that wellbeing isn’t only built through what we eat or how we move. It’s also shaped by beauty, creativity, history, curiosity and the quiet moments that allow our nervous system to settle.

If there’s one thing this birthday taught me, it’s that making space for yourself isn’t selfish. Sometimes it’s exactly what you need to come back feeling more present, more grounded and more like yourself.

Swipe through some of the places that made this birthday one I’ll remember for a very long time. 🤍

Have you ever thought…”I know what I need to do… so why does it still feel so hard to do it?”I hear this from my clients...
15/07/2026

Have you ever thought…”I know what I need to do… so why does it still feel so hard to do it?”

I hear this from my clients every single day.

Something I’ve learned through my health coaching training, working with clients, and through my own personal work, is that our actions don’t just come from knowledge. They’re shaped by the thoughts, beliefs, and conversations we carry with us, often without even realising it.

Sometimes the missing piece isn’t to try harder. It’s understanding yourself a little better. 🤍

Did anything in this carousel make you think, “That sounds like me”?

13/07/2026

If you’re looking for an easy high-protein lunch or wondering what to do with a tin of sardines, this creamy sardine paste is for you.

I mixed the sardines with cottage cheese, lemon juice, extra virgin olive oil, pickled beetroot, parsley, dill and lots of freshly cracked black pepper.
Then I toasted a bagel, added some rocket, spread the sardine paste on top and finished it with my homemade pickled red onions and some herby Kalamata olives.

The cottage cheese really mellowed out the sardines (I know the stronger flavour can be intimidating for some), and the peppery rocket, crunchy onions and salty olives balanced everything so well.

But the best part is that you don’t need to make this exact version.

Some of my favourite meals are the ones I make with what I already have at home. For me, the key it’s thinking about flavours and textures and how they work together.

So use what you have, experiment, and make it your own. And if you try a different version, tell me what you added. I’m always looking for new combinations. 😍

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