Lily Soutter Nutrition

Lily Soutter Nutrition NUTRITIONIST BSc, MSc
�Eat•Energise•Elevate
�Fuelling your body for Lily Soutter BSc (Hons)

Registered Nutrition Practitioner based in Chelsea, London.

One-to-one nutrition consultations | corporate wellness events | health writer | TV

For further information please contact: [email protected]

Egg whites or egg yolks - which one should you actually be eating? 🥚
28/04/2026

Egg whites or egg yolks - which one should you actually be eating? 🥚

25/04/2026

Struggling with constipation? This simple daily habit may help get things moving 🥝

Consuming 2-3 kiwifruit daily has been associated with improved bowel regularity. Why is this? Kiwifruit is a source of both soluble and insoluble fibre, which may soften stools and support healthy transit through the gut. They also contain a unique enzyme called actinidin, which helps break down dietary protein and may support overall digestive comfort.

*For educational purposes only and not a substitute for professional medical advice. Always consult your healthcare provider for medical concerns.

RASPBERRY OAT BARS These high fibre oat bars are a perfect ‘pick-me-up’ for busy days. They provide a source of fibre an...
20/04/2026

RASPBERRY OAT BARS

These high fibre oat bars are a perfect ‘pick-me-up’ for busy days. They provide a source of fibre and slow-release energy to fuel the body and brain. 

𝟱 𝗠𝗶𝗻 𝗣𝗿𝗲𝗽 | 𝟰𝟬 𝗠𝗶𝗻 𝗖𝗼𝗼𝗸 | 𝗚𝗹𝘂𝘁𝗲𝗻 𝗙𝗿𝗲𝗲 | 𝗗𝗮𝗶𝗿𝘆 𝗙𝗿𝗲𝗲 | 𝗟𝗼𝘄 𝗦𝗮𝘁𝘂𝗿𝗮𝘁𝗲𝗱 𝗙𝗮𝘁 | 𝗩𝗲𝗴𝗲𝘁𝗮𝗿𝗶𝗮𝗻

𝗜𝗻𝗴𝗿𝗲𝗱𝗶𝗲𝗻𝘁𝘀
2 medium ripe bananas
6 tbsp olive oil 
4 tbsp honey 
30g pumpkin seeds
1 tsp cinnamon 
1 tsp nutmeg
250g porridge oats (*option for gluten-free) 
120g raspberries 

𝗠𝗲𝘁𝗵𝗼𝗱
1. Preheat the oven to 180C fan. In a bowl, using a fork mash the bananas. Stir in the olive oil, honey, pumpkin seeds, cinnamon, nutmeg and oats. Carefully fold in the raspberries. 

2. Add the mixture to a rectangle or square cake tin lined with baking paper. Bake in the oven for 40 minutes and check to ensure they don’t burn. 

3. Allow the bars to cool, then slice them into rectangles. 


18/04/2026

15-MINUTE COD WITH TOMATO LENTILS

This seriously speedy recipe provides a great source of low-fat yet high-quality protein. Did you know that cod is a rich source of the mineral iodine which plays a role in the thyroid and cognitive function? The tomatoey lentils provide a boost of fibre and an extra protein punch.

𝟱 𝗠𝗶𝗻 𝗣𝗿𝗲𝗽 | 𝟭𝟬 𝗠𝗶𝗻 𝗖𝗼𝗼𝗸 | 𝗛𝗶𝗴𝗵 𝗣𝗿𝗼𝘁𝗲𝗶𝗻 | 𝗗𝗮𝗶𝗿𝘆 𝗙𝗿𝗲𝗲 | 𝗚𝗹𝘂𝘁𝗲𝗻 𝗙𝗿𝗲𝗲 | 𝗟𝗼𝘄 𝗦𝗮𝘁𝘂𝗿𝗮𝘁𝗲𝗱 𝗙𝗮𝘁𝘀 | 𝗦𝗲𝗿𝘃𝗲𝘀 𝟮

𝗜𝗻𝗴𝗿𝗲𝗱𝗶𝗲𝗻𝘁𝘀
2 cod fillets
4 garlic cloves
20 cherry tomatoes
5 large handfuls spinach
250g pack Merchant Gourmet French Tomatoey Puy & Green Lentils
20 green olives, halved
2 wedges lemon

𝗠𝗲𝘁𝗵𝗼𝗱
1. Finely chop garlic. Fry in oil for about 1 minute, until it starts to turn golden. Add the cherry tomatoes and fry until they start to blister. Add spinach and wilt. Finally, add the tomatoey lentils and green olives. Stir over the heat until warmed.

2. Season the cod with a very small amount of salt on both sides, and fry in oil in a pan over medium heat for 3-4 minutes on both sides, or until cooked through.

3. Serve the tomatoey lentils on a plate, topped with the cod, season with black pepper and serve with a wedge of lemon.

Are you meeting your 30g daily fibre target? Swipe right for 12 fibre rich foods.
15/04/2026

Are you meeting your 30g daily fibre target? Swipe right for 12 fibre rich foods.

12/04/2026

Easy Spinach Pancakes – Toddler-Approved! 🥞💚
This weekend, I whipped up spinach pancakes my toddler actually ate! Iron-rich, naturally green, and made with just 4 ingredients. Super easy and ready in minutes! See below for recipe:
50g spinach
80g self-raising flour
1 medium egg
150ml milk

1. Place all the ingredients into a food processor and blend until smooth.

2. Warm a little olive oil in a non-stick pan over medium-low heat. Drop spoonfuls of the batter into the pan to form small pancakes. Cook until bubbles appear on the surface, then carefully flip and cook until golden and cooked through.

3. Repeat with the remaining batter, adding more oil if needed.

10/04/2026

Come shopping with me at Tesco 🛒✨ My nutritionist-approved weekly staples!

🥄 Milled flaxseeds – packed with fibre and plant-based omega-3s. I love adding them to smoothies, sprinkling on yoghurt, or stirring into soups.

🥛 Authentic Greek yoghurt – unsweetened and creamy, a quick way to boost my protein.

🐟 Frozen cod fillets – frozen right after catch, so I always have low-fat, high-quality protein on hand.

🥜 Almond butter – 100% nuts, no additives, full of protein, fibre, and vitamin E. Perfect on toast, in baking, or drizzled on yoghurt.

🍞 Sourdough with no additives – I love baking my own bread, but this sourdough is as close to homemade as it gets when I’m short on time.

EASY THAI CHICKEN SOUP 𝗛𝗶𝗴𝗵 𝗣𝗿𝗼𝘁𝗲𝗶𝗻 | 𝗗𝗮𝗶𝗿𝘆-𝗙𝗿𝗲𝗲 | 𝗤𝘂𝗶𝗰𝗸 𝗔𝗻𝗱 𝗘𝗮𝘀𝘆 | 𝗦𝗲𝗿𝘃𝗲𝘀 𝟰 𝗜𝗻𝗴𝗿𝗲𝗱𝗶𝗲𝗻𝘁𝘀3cm piece ginger peeled2-3 limes...
31/03/2026

EASY THAI CHICKEN SOUP

𝗛𝗶𝗴𝗵 𝗣𝗿𝗼𝘁𝗲𝗶𝗻 | 𝗗𝗮𝗶𝗿𝘆-𝗙𝗿𝗲𝗲 | 𝗤𝘂𝗶𝗰𝗸 𝗔𝗻𝗱 𝗘𝗮𝘀𝘆 | 𝗦𝗲𝗿𝘃𝗲𝘀 𝟰

𝗜𝗻𝗴𝗿𝗲𝗱𝗶𝗲𝗻𝘁𝘀
3cm piece ginger peeled
2-3 limes
1-litre chicken stock
300g shredded rotisserie chicken
1 can coconut milk
150g chestnut, sh*take or enoki mushrooms
2 sticks lemongrass
1 ½  Tbsp Fish sauce
Coriander, chillies and/or chilli oil for serving
 
𝗠𝗲𝘁𝗵𝗼𝗱
1️⃣  Slice the ginger into half centimetre rounds, smash the lemongrass with the back of a knife to split it and peel the zest off the limes (get as little of the white part as possible). Add all these ingredients into a pot with the chicken stock and simmer rapidly for 9 minutes.
 
2️⃣  While the broth infuses, thinly slice the chilli. Cut your mushrooms into bite-sized pieces (quarter chestnut mushrooms, peel apart enoki or slice sh*take)
 
3️⃣ Once infused, pull out the aromatics and discard them. Add the mushrooms and simmer until soft, about 10 minutes. Add shredded chicken and coconut milk and stir everything together. Remove from the heat.
 
4️⃣  Add 1 ½ Tbsp fish sauce, and about 1-2 Tbsp lime juice (add to preference). Taste and add salt if needed or more fish sauce if preferred. Ladle into bowls and garnish with coriander, chilli oil and sliced chilli. Serve immediately

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