The Imperfect Nutritionist

The Imperfect Nutritionist Founded by Registered Nutritionist Jennifer Medhurst.

Jennifer Medhurst Nutrition is a private nutrition clinic specialising in weight management, problem skin, female health and improving energy, sleep and immunity.

17/05/2026

Super Green Mac and Cheese 🧀🥦

This is proper mac and cheese first, with a silky green veg sauce folded through so it feels fresh. Cheesy, creamy, and satisfying.

Calories: 640 | Protein: 41 g | Fibre: 7 g | Plant points: 6 (estimate)

INGREDIENTS (serves 4)
• 250 g spelt macaroni
• 1 broccoli
• 1 small leek, finely sliced
• 1/2 medium courgette, finely chopped
• 2 garlic cloves, finely chopped
• 100 g frozen peas
• 80 g spinach
• 30 g butter
• 30 g plain flour
• 550 ml milk
• 1 1/2 tsp Dijon mustard
• 120 g mature cheddar, grated
• 40 g Parmesan, finely grated, plus extra to finish
• 250 g cooked shredded chicken
• 1 tsp lemon juice
• salt and black pepper
• small handful basil, torn, optional

METHOD

1. Cook spelt macaroni in well salted water until 2 minutes under, add broccoli florets for the last 2 minutes, then drain well.
2. Cook leek, courgette and chopped broccoli stalk with a pinch of salt for 6 to 8 minutes until soft and most moisture has cooked off, then add garlic 1 minute, add peas and spinach until wilted.
3. Blend the green veg with a small splash of milk until smooth, then make a roux with butter and flour, whisk in milk, simmer 2 to 3 minutes until thick, stir in Dijon and melt in cheddar and Parmesan.
4. Stir in the green blend and chicken, season well, add lemon juice to lift, then stir in pasta and broccoli, loosening with a splash of milk if needed, finish with extra Parmesan and basil if using.

12/05/2026

Eating Without Hunger?
Eating when you are not hungry is so common.
You are not broken. You are human.

Most of the time it is one of these:
- Bored
- Stressed
- Tired
- Or you have not eaten enough earlier

Try this:
- 3 proper meals
- Protein plus fibre each time
- Then watch what happens to the snack urges

And when the urge hits ask:
- Do I need food or do I need a break

If it is emotional, food will not fix it.
Walk for five minutes. Make a tea. Call someone. Sit with it for a moment.

10/05/2026

Crispy Chicken BLT Rice Paper Wraps 🥬🍗

All the best bits of a BLT, but in a crunchy rice paper wrap that you can pick up. Juicy paprika chicken, crispy Parma shards, and a tangy yoghurt dressing to tie it together.

Calories: 650 | Protein: 50 g | Fibre: 7 g | Plant points: 5

INGREDIENTS (serves 2)

Chicken
• 400 g boneless skinless chicken thighs
• 1 tsp extra virgin olive oil
• 1 tsp smoked paprika
• 1 tsp garlic granules
• 1/2 tsp onion granules
• 1/2 tsp dried thyme
• 1/2 tsp salt
• black pepper

Creamy yoghurt dressing
• 120 g thick Greek yoghurt
• 1 tbsp lemon juice
• 1 tsp Dijon mustard
• 1 small garlic clove, finely grated
• 1 tbsp finely chopped chives
• pinch of salt
• black pepper

Fillings
• 1 baby iceberg lettuce, leaves separated
• 1 large tomato, deseeded and sliced
• 1/2 avocado, sliced
• 3 to 4 slices Parma ham or prosciutto
For the wrap
• 6 rice paper sheets

METHOD

1. Mix chicken thighs with olive oil, smoked paprika, garlic granules, onion granules, thyme, salt and black pepper, then cook in a frying pan over medium heat 5 to 6 minutes per side until golden and cooked through, rest 5 minutes and slice.
2. Bake Parma ham at 200°C fan for 6 to 8 minutes until crisp, cool, then break into shards.
3. Mix yoghurt dressing ingredients until smooth, creamy and tangy.
4. Dip 3 rice paper sheets very quickly in warm water, overlap on a board to make one larger wrap shape, repeat for the second wrap.
5. Lay lettuce across the centre, top with chicken, tomato, avocado and crispy Parma, drizzle with dressing, fold and roll tightly, slice and serve with extra dressing.

05/05/2026

Crispy Salmon Potato Salad 🥔🐟

This is a very special potato salad. Crunchy smashed potatoes, eggs, flaky salmon, and a sharp herby Dijon yoghurt dressing to pull it together.

Calories: 720 | Protein: 50 g | Fibre: 9 g | Plant points: 8

INGREDIENTS (serves 2)
• 500 g baby potatoes
• 1 1/2 tbsp extra virgin olive oil
• salt and black pepper

Salmon
• 2 salmon fillets
• 1 tsp extra virgin olive oil
• salt and black pepper

Eggs
• 2 eggs

Greens
• 250 g green beans or asparagus
• 2 spring onions, finely sliced

Briny bits
• 1/3 cup olives, halved
• 1 tbsp capers

Herby Dijon dressing
• 120 g thick Greek yoghurt
• 1 tbsp extra virgin olive oil
• 1 1/2 tbsp lemon juice
• 1 tsp Dijon mustard
• 1 small garlic clove, finely grated
• 1 tbsp chopped dill
• 1 tbsp chopped chives
• 1 tsp red wine vinegar
• pinch of salt
• black pepper

To finish
• small handful dill or parsley, chopped
• lemon wedges

METHOD

1. Boil potatoes in well salted water for 15 to 20 minutes until tender, drain and steam dry.
2. Tip onto a tray, gently squash, drizzle with 1 1/2 tbsp olive oil, season, then roast at 220°C fan for 25 to 30 minutes until deeply golden.
3. Boil eggs for 7 minutes, cool in cold water, peel and halve.
4. Season salmon with 1 tsp olive oil, salt and black pepper, roast at 200°C fan for 10 to 12 minutes, or add for the last 10 to 12 minutes of the potatoes.
5. Boil or steam green beans or asparagus for 2 to 4 minutes until bright and just tender.
6. Mix dressing ingredients until creamy, then assemble with crispy potatoes, greens, flaked salmon, eggs, olives, capers and spring onions, spoon over dressing and finish with herbs and lemon.

03/05/2026

Chocolate Chip Cottage Cheese Pancakes 🥞🍫

These a fluffy stack of heaven, with a little protein boost from cottage cheese, and melted chocolate pockets in every bite.

Calories: 390 | Protein: 17 g | Fibre: 2 g | Plant points: 1

INGREDIENTS (serves 2)
• 120 g low fat cottage cheese
• 2 eggs
• 100 ml milk
• 1 tbsp maple syrup
• seeds from 1/4 to 1/2 vanilla pod or 1/4 to 1/2 tsp vanilla essence
• 15 g melted butter, plus extra for the pan
• 125 g plain flour
• 1 1/2 tsp baking powder
• small pinch of salt
• 40 g chocolate chips

METHOD

Blend cottage cheese, eggs, milk, maple syrup, vanilla and melted butter for 20 to 30 seconds until smooth.
Whisk flour, baking powder and salt in a bowl, pour in blended mixture and fold gently until just combined, then fold through chocolate chips.
Rest batter 5 minutes, then heat a non stick pan over medium low and lightly butter.
Spoon small rounds, cook until bubbles appear and underside is golden, flip and cook until golden and cooked through, then serve with maple syrup.

28/04/2026

Chicken Shawarma Wraps 🌯🍋

All the shawarma flavour at home. With a spicy marinade, charred chicken edges, cool dressing, and quick pickled onion for contrast. Save this for an easy fakeaway night

Calories: 640 | Protein: 50 g | Fibre: 5 g | Plant points: 5

INGREDIENTS (serves 2)
For the chicken
• 300 g boneless skinless chicken thighs, cut into bite size pieces
• 1/2 tsp fine salt
• 1/2 tsp black pepper
• 1/4 tsp mild chilli powder
• 2 tsp smoked paprika
• 2 tsp garlic powder
• 1/2 tsp ground cumin
• 1/4 tsp ground coriander
• 1/4 tsp ground turmeric
• 1/2 tsp onion powder
• 2 tsp lemon juice
• 1 tbsp full fat Greek yoghurt
• 2 tsp tomato paste
• 2 tsp olive oil

For the yoghurt dressing
• 75 g Greek yoghurt
• 1 small garlic clove, finely grated
• 2 tsp lemon juice
• 2 tsp olive oil
• pinch of salt
• black pepper

For the quick red pickle
• 1/2 small red onion, very thinly sliced
• 1 tbsp red wine vinegar or lemon juice
• pinch of salt
• pinch of sugar
• 1/2 tsp sumac, optional

To assemble
• 2 wraps or flatbreads
• 1 medium tomato, diced
• small handful shredded lettuce, optional
• fries, optional

METHOD

1. Mix chicken with salt, black pepper, chilli powder, smoked paprika, garlic powder, cumin, coriander, turmeric, onion powder, lemon juice, yoghurt, tomato paste and olive oil, then marinate at least 30 minutes.
2. Stir together yoghurt dressing ingredients, loosening with a splash of water if you want.
3. Toss red onion with vinegar or lemon juice, salt, sugar and sumac if using, then leave 10 to 15 minutes.
4. Cook chicken in a hot pan with a little oil for 8 to 10 minutes until cooked through and slightly charred.
5. Warm wraps, spread with yoghurt dressing, add chicken, red pickle, tomato and lettuce or fries if using, roll tightly, then toast in a dry pan 1 to 2 minutes per side.

26/04/2026

Crispy Rice Spring Roll Salad 🥗🔥

This is all about contrast: hot crunchy rice, juicy garlicky prawns, and a punchy lime dressing over fresh veg.

Save this for a takeaway at home dinner vibes

Calories: 520 | Protein: 34 g | Fibre: 6 g | Plant points: 7 (estimate)

INGREDIENTS (serves 2)
• 250 g cooked jasmine rice, fully cooled
• 2 to 3 tbsp extra virgin olive oil
• pinch of salt
• 250 to 300 g raw prawns, peeled
• 2 cloves garlic, crushed
• salt and pepper
• 1 tbsp extra virgin olive oil
• 1 quarter white cabbage, finely shredded
• handful of beansprouts
• 1 cucumber, small dice or matchsticks
• 1 carrot, shredded
• 2 spring onions, sliced
• big handful mint
• big handful coriander
• optional: crushed peanuts

Nước Chấm style Dressing
• 2 tbsp fish sauce
• 2 tbsp lime juice
• 1 tbsp rice wine vinegar
• 2 tsp sugar
• 2 to 4 tbsp warm water
• 1 to 2 tsp finely chopped Birdseye chili, or 1 tsp chili oil

METHOD

1. Heat oven to 200°C fan, line a tray, toss cold rice with olive oil and salt, spread in a thin layer, press lightly, then bake 20 minutes.
2. Cut rice into 1 to 1.5 cm squares, bake 15 minutes more until browned, then leave on the hot tray to stay crunchy.
3. Roughly chop prawns, heat 1 tbsp oil in a pan, cook garlic then prawns fast until just pink, season with salt and pepper.
4. Stir sugar into warm water to dissolve, then mix in fish sauce, lime juice, rice wine vinegar, and chilli.
5. Toss cabbage, beansprouts, cucumber, carrot, spring onions, mint, and coriander, then plate up.
6. Top with crispy rice and prawns, drizzle over dressing, and finish with crushed peanuts if using.

21/04/2026

Why can’t I eat like my friend?

If it feels like they eat whatever and stay slim, you’re usually not seeing the full picture.

What you don’t see is they probably:

- Move more without trying (walking, standing, fidgeting)
- Eat less at other meals (smaller appetite, less snacking)
- Have a quiet structure (regular meals, repeat go to foods)
- Are consistent over time (one meal is not the week)
- Stop comparing your behind the scenes to someone else’s highlight reel.

Build your own structure:
- Protein at breakfast
- A planned snack
- 10 minute walk most days
- Regular meal times

Follow for realistic nutrition that works.

19/04/2026

Vanilla and Cinnamon Yoghurt Toast 🍯🍑

Think baked French toast meets cheesecake, but it is just probiotic filled yoghurt with egg and fruit.

Want more protein? Use higher protein Greek yoghurt and add an extra spoon on top

Calories: 480 | Protein: 28 g | Fibre: 6 g | Plant points: 6 (estimate)

INGREDIENTS (serves 2)
• 2 slices bread (thick cut works best)
• 120 g thick Greek yoghurt
• 1 egg
• 1/2 tsp vanilla extract or 1/4 vanilla bean pod
• 1/2 tsp ground cinnamon
• Pinch salt
• Optional 1 tsp honey or maple syrup
• 1 nectarine, thinly sliced
• Handful blueberries
• 1 tbsp toasted flaked almonds or pistachios (optional)
• Optional drizzle honey or maple
• Optional lemon zest

METHOD

1. Heat oven to 200°C fan and line a tray with parchment, or preheat air fryer to 190°C and line the basket with parchment.
2. Whisk yoghurt, egg, vanilla, cinnamon, pinch salt and honey or maple if using until smooth.
3. Place bread on tray or in air fryer, press the centre down to make a shallow well, then spoon in the yoghurt mix.
4. Top with nectarine slices and a few blueberries, then bake 18 to 20 minutes until set and golden, or air fry 8 to 10 minutes until set and golden.
5. Top with remaining blueberries, add toasted nuts if using, then finish with honey or maple and lemon zest if you like.

14/04/2026

Steamed Rice Paper Dumplings 🥟🦐

These are glossy, bouncy, and properly satisfying, with a punchy chilli vinegar sauce that makes them taste like you ordered them.

Calories: 520 | Protein: 42 g | Fibre: 2 g | Plant points: 4

INGREDIENTS (serves 2)
Rolls
• 250 g raw king prawns, peeled and deveined
• 1 tbsp fresh ginger, finely grated
• 2 cloves garlic, finely grated
• 2 tbsp chives, finely chopped
• 1 tsp light soy sauce or tamari
• 1 tsp sesame oil
• small pinch black pepper
• 8 rice paper sheets

Sauce
• 1 tbsp chilli oil
• 2 tbsp rice vinegar
• 2 tbsp light soy sauce or tamari
• 1 clove garlic, finely grated
• 1 tsp honey or sugar
• 2 spring onions, finely chopped
• 2 tbsp coriander, finely chopped
• 1 tbsp extra virgin olive oil

To finish
• crispy shallots, optional
• extra spring onion, optional

METHOD

1. Mix everything for the sauce in a bowl and set aside.
2. Finely chop prawns, then mix with ginger, garlic, chives, soy sauce or tamari, sesame oil and black pepper until slightly sticky.
3. Fill a bowl with warm water, wet a board, line a steamer or heatproof plate with baking paper and lightly oil it.
4. Dip one rice paper sheet briefly, lay it down, add a second sheet on top, spoon a neat line of filling across the lower third, fold sides in and roll tight, repeat.
5. Steam in a single layer for 7 to 8 minutes until glossy and cooked through.
7. Spoon over a little sauce while hot, top with extra spring onion and crispy shallots if using, and serve the rest of the sauce on the side.

12/04/2026

Spiced Whole Roast Cauliflower 🌶️🥦

This is a centrepiece dinner that is mostly oven time. Crispy chickpeas, silky feta yoghurt, and a sharp herby topping makes every bite pop.

Calories: 820 | Protein: 33 g | Fibre: 18 g | Plant points: 10 (estimate)

INGREDIENTS (serves 2)
Cauliflower
• 1 whole cauliflower
• 2 tbsp olive oil
• 1 tsp cumin
• 1 tsp coriander
• 1 tsp smoked paprika
• 1/2 tsp turmeric
• 1/2 tsp garlic powder
• 1/4 to 1/2 tsp chilli flakes
• Salt and pepper

Chickpeas
• 1 x 570 g jar chickpeas, drained and dried
• Olive oil
• 1 tsp cumin
• 1 tsp smoked paprika
• Salt and pepper

Whipped feta yoghurt
• 100 g feta
• 200 g Greek yoghurt
• Juice of 1/2 lemon

Herby topping
• 1 bunch (30 g) parsley, finely chopped
• Small handful mint (10 to 15 g), finely chopped
• 1 small shallot or a bit of red onion, finely chopped
• Juice of 1/2 lemon
• 2 tbsp olive oil
• 2 tbsp apple cider vinegar
• Salt and pepper

METHOD

1. Heat the oven to 200°C fan.
2. Put the cauliflower in boiling salted water for 5 minutes, drain, then let it steam dry.
3. Mix olive oil with cumin, coriander, smoked paprika, turmeric, garlic powder, chilli flakes, salt and pepper, rub all over the cauliflower, then place on a tray.
4. Toss chickpeas with a drizzle of olive oil, cumin, smoked paprika, salt and pepper, spread on a second tray, roast chickpeas 25 to 30 minutes and cauliflower 40 to 50 minutes until crisp and golden.
5. Mash feta with Greek yoghurt and lemon juice until smooth.
6. Mix parsley, mint, shallot, lemon juice, olive oil, apple cider vinegar, salt and pepper, spread feta yoghurt on a plate, top with cauliflower, scatter chickpeas, spoon over herby topping, and serve with flatbreads.

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