Ashleigh Caradas, Dietitian and Yoga Instructor

16/08/2026

Butterfly chicken fillet with lemon and caper sauce, steamed asparagus and a side of basil pesto and pea fusilli pasta - Wow 😋

Protein provided by chicken and peas, fibre by peas and asparagus and good fats from pesto (pine nuts and olive oil)

11/08/2026

10/08/2026

Pea and mushroom risotto with a lil cream and parmesan 👌🏻made by Justin, with love

05/08/2026

What a big bowl of Vitamin C!!

Here how much vitamin C each ingredient contains per 100g

Guava: 228 mg
Kiwi 93 mg
Orange 53 mg
Lemon 53 mg
Lime 29 mg
Potato 20 mg

20/07/2026

Asparagus and baby marrow pasta

I chopped the asparagus spears and grated the baby marrow and cooked in a non stick pan (very lightly, like 2 minutes)

I’m using an Italian gluten free spaghetti

And of course, topped and tossed with grated parmesan

Bellisimo! 👌🏻

13/07/2026

🥤 My Top Protein Powder Picks

I get asked all the time which protein powder I recommend. The truth? There isn’t one “best” option and as long as you ate hitting your protein goals, I really don’t mind if you choose a brand for budget or taste considerations.

These are simply some of the brands that I consider to be high quality, great tasting but not overly sweetened and that I regularly recommend in practice. This post is for educational purposes only. I am not sponsored by or affiliated with any of these brands, and this is not an endorsement of any particular product.

Why do I even suggest powers when we can get protein from food? The main reason is that I see how difficult it is to get enough protein at breakfast! Popping that powder into yogurt, a smoothie or oats can really help with those targets. For people going for muscle gains or for vegetarians who cannot meet their targets, these powders become a great tool. Superfood protein powders and collagen also have some benefits beyond just protein.

Let’s break down the types…

💪 Whey: A complete, highly bioavailable protein naturally rich in leucine, making it ideal for muscle repair and maintenance. I generally prefer grass-fed options with simple ingredient lists, although grass-fed isn’t essential. Whey isolate is higher in protein and lower in lactose than whey concentrate, but both are excellent choices.

🌱 Plant protein: Look for blends that provide all the essential amino acids. Some products prioritise maximum protein, while others include whole-food ingredients and superfoods, offering additional fibre and nutrients but often less protein per serving.

✨ Collagen: Collagen contributes to your daily protein intake and is fantastic for skin, joints and connective tissue. However, it isn’t a complete protein, so if your goal is muscle gain, combine it with a complete protein source to ensure you’re getting all the essential amino acids. It is usually tasteless and will dissolve in hot drinks like your morning coffee.

Remember, supplements should complement (not replace) a balanced diet.

Happy days feeding those hormones and muscles 😁

Ashleigh

09/07/2026

Mexican Chilli Bowl!

Fry some onions and garlic with turmeric, paprika
Add lean beef mince and some chopped celery and carrots and simmer until cooked
Add red kidney beans from the can
Chop up some tomato and onion for the salsa and add some lime
Mash an avocado with garlic salt and lime
Serve the chilli garnished with salsa, gauc, grated cheddar and corn chips

🇲🇽

29/06/2026

✨ REAL PATIENT STORY ✨

One year.

One incredible transformation.

This 34-year-old woman came to me as part of a medical weight loss program wanting to lose weight and improve her health (after many failed attempts).

So we focused on building sustainable habits she could maintain long-term.

Over 12 months she achieved:

• 36 kg weight loss (112 kg → 76 kg)
• Body fat reduced from 38.7% to 28%
• Only 7 kg of muscle lost despite losing 36 kg overall
• Improved body composition through a combination of personalised nutrition, adequate protein intake, resistance training and GLP-1 therapy.

The biggest lesson?

Successful weight loss isn’t about eating as little as possible.

It’s about preserving muscle, reducing body fat and creating habits that are realistic enough to maintain for life.

Every patient’s journey is unique, and every nutrition plan should be too.

📍Cape Town & Online Consultations

Shared anonymously to protect patient confidentiality. Individual results vary and depend on many factors, including adherence, medical history and treatment.

13/02/2026

Delicious sides… a can of white sugar beans with olive oil, lemon and parsley and some hummus. Great sources of both fibre and protein

13/02/2026

Salmon or trout with Japanese sushi spice and large black mushrooms with feta and garlic. For a less expensive omega 3 fish option use snoek, sardines or mackerel