If you’re new here, Mum Food is a little series I’ve been cooking up for some very special mamas-to-be in my life. Last week, we kicked off with my Vietnamese Braised Beef , which I’m very happy to report was a hit!

Whether you’re feeding yourself, a new mum, or someone you love, a little bit of planning in the kitchen can make those big seasons of life (especially pregnancy and postpartum) that little bit easier.

While these recipes have been inspired by three ladies growing tiny humans, they’re certainly not just for mums. They’re for anyone who appreciates a freezer full of good food and a dinner that requires very little thinking.

I call these “meal anchors” i.e. something you can defrost, then build around with a few simple extras to turn it into a complete meal, and this recipe is just that!

Sweet roasted pumpkin, creamy coconut milk, red lentils and a whole lot of warming spices, all cooked together until thick, rich and silky.

It’s also a beautiful plant-forward meal for pregnancy, with plenty of nutritional goodness tucked into that golden pot:

• Red lentils provide plant-based protein, fibre and folate - all important during pregnancy to support growth, development and digestive health.

• Pumpkin is rich in beta-carotene, which the body converts to vitamin A, an important nutrient for immune function and normal development.

• Coconut milk adds satisfying fats and makes the dhal wonderfully creamy and comforting.

• Ginger, turmeric, cumin, coriander and cardamom bring plenty of flavour alongside a range of antioxidant plant compounds.

I also love giving plant-based meals as gifts. There’s absolutely nothing wrong with a lasagne (I’m sure every new mum is very happy to see one arrive at her door), but when everyone brings the same thing, I think there’s something lovely about turning up with a meal they might not have thought to make themselves. Something a little different that you know they’ll actually appreciate.

Freezer + serving notes

This is very freezer-friendly. Allow the dhal to cool completely before portioning into airtight containers and freezing. Thaw overnight in the fridge and gently reheat on the stove, adding a splash of water or stock if needed.

I love serving it with steamed basmati rice, a big dollop of natural yoghurt and plenty of fresh coriander or mint. You could also add some steamed greens or roasted vegetables on the side for a little extra colour and crunch.

Creamy Coconut Pumpkin & Red Lentil Dhal

(Serves 2–4 | GF / DF*)

Ingredients

• ½ medium Jap pumpkin, skin removed and cut into 2 cm wedges

• 2 tbsp extra virgin olive oil

• 2 tbsp ghee OR extra virgin olive oil for dairy-free*

• 1 medium brown onion, finely chopped

• 6 garlic cloves, finely chopped

• 1 tbsp fresh ginger, finely chopped

• 1 tsp coriander seeds, crushed

• 1 tsp curry powder

• ½ tsp turmeric

• ½ tsp ground cumin

• ¼ tsp mustard seeds

• ¼ tsp nigella seeds

• ¼ tsp ground cardamom

• 1 cup dried red split peas

• 800 ml chicken stock

• 270 ml full-fat canned coconut milk

• 2 tbsp fish sauce

• Juice of 1 lime

• Sea salt

• Black pepper

To serve

• Fresh coriander or mint

• Natural yoghurt (*omit for DF)

• Steamed basmati rice

Method

1. Roast the pumpkin
Preheat the oven to 200°C. Toss the pumpkin wedges with 2 tbsp olive oil, season with salt and pepper, and roast for approximately 25–30 minutes, or until completely soft and caramelised. Blend until smooth and set aside.

2. Rinse the lentils
Rinse the red split peas thoroughly under cold water and drain.

3. Build the flavour
Heat the ghee or olive oil in a large heavy-based pot over medium heat. Add the onion and cook for 5–7 minutes until soft and translucent. Add the garlic and ginger and cook for another minute.

Add the coriander seeds, curry powder, turmeric, cumin, mustard seeds, nigella seeds and cardamom. Stir for 1–2 minutes until fragrant.

4. Make the dhal
Add the rinsed lentils, chicken stock, coconut milk, blended pumpkin and fish sauce. Season with salt and pepper and stir well.

Bring to a gentle simmer, then reduce the heat to low, cover with a lid and cook for 25–30 minutes, stirring occasionally, until the lentils are completely cooked and the dhal is thick and creamy.

5. Finish
Remove from the heat and stir through the fresh lime juice. Taste and adjust the seasoning — it should be creamy, savoury, slightly sweet from the pumpkin and brightened by the lime.

6. Serve
Spoon over steamed basmati rice and finish with a dollop of natural yoghurt and plenty of fresh coriander or mint.

Hello, it’s been a while…

A lot has been happening around here.

I recently disappeared for my annual please-don’t-email-me-I’m-eating-and-sleeping-and-looking-at-the-trees social media and work break. And, as it turns out, it was rather a good time to switch off because Sam and I got engaged!

Since being home, i’ve been straight back into clinic, seeing lots of lovely clients and working on a handful of very exciting projects. Amongst all of that, I’ve had the absolute pleasure of looking after three very special mamas-to-be.

I really love feeding people through the big seasons of life, and pregnancy is certainly one of them. It’s such a crucial time for nourishing yourself, and though I’m yet to find out, I’m sure finding the headspace to actually do it can feel like the hardest part. And that’s where the village comes in. Because it really does take a village!

Lately, I’ve been slowly building up a freezer full of big, nourishing meals that can happily hang out until they’re ready to be called upon when they’re needed most.

Which got me thinking…Why not share the love?!

So, over the coming weeks, I’ll be sharing some of the recipes I’ve been making for these lovely mamas. A whole heap of nourishing, delicious and practical food designed to support pregnancy, postpartum and busy lives in general.

Think generous, wholesome family meals that freeze beautifully, reheat well and make feeding yourself (or someone you love) just that little bit easier. Because while these recipes may have been inspired by three women growing three tiny humans, they’re really for everyone.

First up is my Braised Vietnamese Beef that’s packed with warming spices and citrusy lemongrass, with a couple of lovely nutritional bonuses for pregnancy, too like:

• Grass-fed beef provides haem iron, an important nutrient during pregnancy to support mum’s expanding blood supply, as well as replenishing iron stores after birth.

• Bone broth is rich in gut- and tissue-supportive collagen, adding extra protein and amino acids while bringing beautiful depth and richness to the pot. It can also support tissue repair and fluid balance.

• Ginger: Helps ease pregnancy-related nausea and supports digestion, with natural anti-inflammatory and antioxidant properties.

• Carrot: Rich in beta-carotene, which supports fetal growth, immune function and eye development, plus fibre for digestive health.

• Cinnamon: May help support healthy blood sugar regulation and insulin sensitivity, while also providing antioxidant and anti-inflammatory compounds.

• Chinese five spice: Combines spices such as star anise, fennel, cinnamon, cloves and Sichuan pepper, providing a range of antioxidant and anti-inflammatory plant compounds that support overall health and digestion.

You can serve this with steamed rice, rice vermicelli or a generous side of steamed greens to make it a more complete, nourishing meal. The rice or vermicelli provides carbohydrates for energy, while the greens add fibre, folate and a range of important vitamins and minerals.

Perfect for a new mum, but honestly, just as good for the rest of us.

Braised Vietnamese Beef

Ingredients

(Serves 4 | GF / DF)

Beef & Vegetables

• 1.2kg grass fed beef blade or chuck, cut into 2–3cm cubes

• 2 tbsp extra virgin olive oil

• 3 star anise

• 1 cinnamon stick

• 1 tsp Chinese five-spice powder

• 1 tin (400g) tomatoes, drained

• 4 tbsp fish sauce

• 2 tbsp sugar

• 3 large carrots, chopped into chunks

• 1 brown onion, quartered

• 3 spring onions, cut into thirds

• 500ml beef bone broth

• Juice of 1 lime

• 3 cups finely chopped gai lan (or bok choy/pak choy)

• 10g coriander, finely chopped

• Sea salt & freshly cracked pepper

Lemongrass Paste

• 1 stick lemongrass (white part only), roughly chopped

• 2 long red chillies, roughly chopped

• 1 small red chilli, roughly chopped

• 8cm piece fresh ginger, peeled and chopped

• 4 purple eschalots, peeled and chopped

• 6 garlic cloves, peeled

• 2 tbsp extra virgin olive oil

To Serve

• Steamed jasmine rice

• Fresh coriander leaves

• Finely sliced spring onion

• Lime wedges

Method

1. Prepare the beef – Season the beef generously with salt and toss with half the olive oil. Set aside.

2. Make the paste – In a food processor, blitz all paste ingredients until smooth and aromatic.

3. Cook the base – Heat the remaining olive oil in a large, heavy-based pot over medium-high heat. Add the paste and sauté for 2 minutes until fragrant. Add the beef and sear until golden on all sides.

4. Build the stew – Stir in the carrots, onion, and spring onion. Add star anise, cinnamon, five-spice, tomatoes, fish sauce, sugar, bone broth, and 1.5L water. Season with salt and pepper. Bring to a gentle simmer.

5. Slow cook – Simmer uncovered for 2½ hours, stirring occasionally, until the beef is meltingly tender and beginning to fall apart.

6. Finish & brighten – Turn off the heat. Stir through the lime juice and adjust seasoning to taste. Add the chopped greens and coriander, then cover for 1 minute to let them gently wilt.

7. Serve – Ladle the stew over fluffy jasmine rice. Garnish with fresh coriander, spring onion, and lime wedges.

I’m back from Tasmania and a lot has happened.

For starters… Sam and I got engaged! 💍

We had the most beautiful trip, and naturally, a large part of it revolved around eating and drinking our way around Tasmania. We ate very well. Some of the absolute highlights were The Agrarian Kitchen, Scholé and The Trophy Room. Scholé has also just taken out Restaurant of the Year at the Gourmet Traveller Restaurant Awards, which feels very well deserved.

Safe to say, Sam and I drank a little too much wine along the way too (no regrets). But after a week of restaurant meals, long lunches, local produce and perhaps one too many glasses of something delicious, we came back craving home food. In particular, my famous spiced lamb stuffed eggplants. I actually made this recipe just before we left for Tasmania, and then made it again almost immediately after we got home. That’s how good it is.

It’s one of those recipes i’ve been making for over a decade and every time I do it get’s better. Safe to say I have absolutely perfected it. The eggplant gets slowly ‘steam’ roasted until it begins to collapse in on itself. The result is incredibly soft and silky, then you scoop out some of that flesh and fold it back through a rich, spiced lamb mince sauce with tomatoes, garlic, ginger, chilli, pine nuts and currants. It’s twice-baked with crumbled goat’s feta and finished with lots of fresh mint.

A little tip that makes a big difference: soak your currants in sherry vinegar for about 20 minutes before adding them to the mince. It plumps them up, softens them and gives them a lovely sweet-and-tangy flavour. That little hit of acidity cuts through the richness of the lamb so beautifully.

And please, don’t throw away the eggplant flesh. This is very much a use the whole vegetable situation. Fold it back through the lamb sauce which adds so much flavour and makes the filling beautifully silky. The leftover mince is also excellent for meal prep. I took mine to work with some leftover roasted sweet potato and a big handful of dressed salad, and it made the perfect lunch.

It’s hearty, nourishing, packed with flavour and feels like exactly the kind of food I want to eat after being away.

Stuffed Spiced Lamb Eggplants

(Serves 2-4 | GF / RSF)

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It’s the time of year when all I want to eat is warm, brothy and spoonable food.

Every Sunday, I try to make a big pot of something to stash in the fridge for the week ahead because there’s nothing better than coming home on a cold evening (or reheating a quick lunch between meetings) and having dinner already waiting for you with almost zero effort oth…

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There are very few dishes I love more than a good rustic quiche!

I think it’s one of the most underrated meals you can make. It’s comforting without being heavy, endlessly adaptable, and somehow manages to feel equally appropriate for a quiet weeknight dinner, a long lunch with friends or pulled straight from the fridge the next day for lunch. It’s one …

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There’s something satisfying about taking one of the cheapest cuts at the butcher and turning it into something that tastes like it came from a tiny Roman trattoria.

Osso buco is exactly that kind of cut.

It’s inexpensive and, with a little patience, one of the most rewarding things you can cook. Give it time, a splash of red wine, a handful of vegetables and a low oven, and it completely transforms. The meat becomes meltingly tender, the marrow enriches the sauce, and all that gelatinous connective tissue slowly breaks down, giving the ragu its rich body and silky, glossy finish.

It’s exactly why osso buco makes such an incredible ragu. You don’t need cream or butter to create that luscious, velvety sauce — just time.

Nutritionally, it’s pretty ace too. Slow-cooked beef like osso buco is naturally rich in the highly absorbable for of iron, zinc and B vitamins, while the collagen-rich connective tissue slowly dissolves during cooking which is great for your skin and gut health. We hear a lot about collagen powders these days, but this is the original version, and it just so happens to taste significantly better me thinks!

One little trick (which I learnt from my dear friend and chef of Apollo group, Oscar Solomon) is seasoning the flour before dusting the meat. A little cinnamon and white pepper flavour the beef from the very beginning, while the flour helps create an even caramelised crust that eventually thickens the sauce ever so slightly as everything braises together.

After you've browned the meat, don't rush the soffritto — give the onion, carrot, celery and mushrooms plenty of time to soften and caramelise before adding the wine. Those vegetables are doing far more than simply forming the base of the sauce and you'll probably notice I never shy away from adding plenty of vegetables to my recipes — they bring fibre, vitamins and minerals, of course, but they also add natural sweetness, body and complexity.

The mushrooms, in particular, contribute an incredible savoury depth that helps bulk out the ragu beautifully. Sam actually makes a famous ragu that's entirely mushroom-based (no meat at all), which just goes to show how much richness and umami they can bring to the dish.

Then the oven takes over — once the lid is on, there's very little left for you to do besides let time work its magic. I actually think this is better the next day and find that the meat absorbs even more of the sauce overnight and everything becomes richer. If you’re having people over, I recommend making it the day before.

Once the ragu has been tossed through the pappardelle, I finish it with a generous spoonful of orange gremolata for lift and acidity. Traditionally, gremolata is made with lemon, but I had Cara Cara oranges sitting on the bench (one of my absolute favourite varieties). They’re incredibly sweet, beautifully floral and almost grapefruit-pink on the inside. If you happen to spot them, buy them!

If you’re wondering wether you have to serve this with pappardelle, the answer is no, however I would recommend a wider pasta shape that will catch every bit of the sauce. The ragu is also delicious spooned over pomme puree, soft polenta, or piled into a crisp-skinned baked potato.

Better yet, make a double batch — like most slow-cooked dishes, it’s even better the next day, and it freezes beautifully. Future you will be very grateful :)

Happy cooking xx

Pappardelle with Osso Buco Ragu & Orange Gremolata

(Serves 4–6 | DF*)

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I don’t get hungover very often these days. And no, it’s not because I’m trying to be virtuous—I just HATE the feeling.

Some people swear by something greasy or order takeaway and don’t leave the house until midday. Me? I’m apparently the weirdo who still finds the energy to cook. I don’t want a salad (absolutely not), but I do start craving vegetables. Something warm, green and comforting that feels like a bit of a reset, not a punishment for having fun the night before.

So I decided to make soup because, well, it's the season for it. And it’s an amazing vessel for bread and cheese (an excellent hangover remedy).

The beauty of this one is that it’s loaded with brassica vegetables like broccoli, brussels sprouts and cavolo nero — all of which are rich in compounds that support the liver’s natural detoxification pathways. Whether or not your liver needs rescuing after one too many vino is another conversation entirely, but eating more brassicas is never a bad idea.

I’ve also added a can of cannellini beans. They quietly increase the protein and fibre while giving the soup a beautifully creamy texture, meaning you need far less actual cream. It’s one of those tricks that makes a soup feel rich without becoming heavy.

My favourite part, though, is the crispy brussels sprouts.

Half disappear into the soup, adding sweetness and body once blended, while the other half get roasted with chilli until deeply caramelised and crispy. They become the best topping, especially once they mingle with plenty of smoked cheddar.

The soup itself starts exactly how every good soup should: slowly.

Leeks, garlic and celery are gently cooked down before a whole tin of anchovies + it’s oil are added to the pot. Don’t skip them. They don’t make the soup taste fishy; they simply disappear into the background, creating that deep, savoury umami flavour.

Everything else is fairly straightforward. Let the vegetables soften, blend until silky, finish with a little cream, lemon juice and olive oil, then pile on the crispy brussels sprouts and smoked cheddar. Serve with thick slices of warm, buttered sourdough.

It was exactly what I felt like eating that day, and, if I’m honest, I’d happily eat it any day of winter.

Supergreen Soup with Crispy Brussels & Smoked Cheddar

(Serves 6 | RSF)

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I was recently asked to create a date night recipe with Broccolini®, which is always a fun one. The only problem is that there’s truly about a million ways I love eating it, so narrowing it down to one recipe felt almost impossible.

Then I thought... why not make something people will actually want to eat any night of the week?

So yes, there’s crispy roasted Broccolini layered over a vibrant green goddess with quick pickled shallots. But the real MVP is the savoury seeded granola scattered over the top.

I figured if you’re going to the effort of making something from scratch, you may as well get two recipes out of it.

I’ve had a jar of this sitting on my bench ever since. It lasts for weeks and somehow ends up on everything - salads, soups, roasted vegetables, eggs, avocado toast, even yoghurt when I want something savoury. It’s crunchy, salty, nutty and very addictive (you’ve been warned).

The Broccolini is excellent (obviously), but I’d almost make this recipe just for the granola.

I hope it becomes a staple in your kitchen like it is mine!

Recipe below xx

Crispy Broccolini with Green Goddess & Savoury Seeded Granola

(Serves 2 | GF / RSF)

Ingredients

For the Broccolini

• 2 bunches Broccolini

• 2 tbsp extra virgin olive oil

• Sea salt and freshly cracked black pepper

• Lemon, to finish

For the Savoury Seeded Granola

• ½ cup raw sunflower seeds

• ½ cup raw pumpkin seeds

• ¼ cup flaxseeds

• ¼ cup white sesame seeds

• 1 tbsp nigella seeds (or extra sesame seeds)

• 2 large egg whites

• ¼ cup extra virgin olive oil

• 2 tbsp maple syrup

• 1 tbsp soy sauce

• ¼ tsp fennel seeds

• ½ tsp Aleppo pepper

• ½ tsp sea salt flakes

• Freshly cracked black pepper

For the Green Goddess

• 1 cup flat-leaf parsley, packed

• 1 cup basil leaves

• 1 cup labneh

• 2 tbsp lemon juice

• 2 tbsp extra virgin olive oil

• 1 small garlic clove

For the Pickled Shallots

• 2 shallots, very thinly sliced

• ⅓ cup red wine vinegar

• 1 tbsp maple syrup

• Pinch of sea salt

Method

1. Pickle the shallots

Combine the sliced shallots, red wine vinegar, maple syrup and salt in a small bowl. Toss together and leave to pickle while you prepare everything else (at least 20 minutes).

2. Make the savoury seeded granola

Preheat the oven to 160°C fan-forced.

In a large bowl, combine the sunflower seeds, pumpkin seeds, flaxseeds, sesame seeds, nigella seeds, fennel seeds, Aleppo pepper, sea salt and a generous crack of black pepper.

In a separate bowl, whisk together the egg whites, olive oil, maple syrup and soy sauce. Pour over the seed mixture and stir until everything is evenly coated.

Spread onto a lined baking tray in a thin, even layer. Bake for 25–30 minutes, stirring once halfway, until deeply golden and fragrant.

Turn the oven off and leave the granola inside for 1 hour to cool completely—it’ll continue crisping up as it cools.

(Store any leftovers in an airtight jar for up to 3 weeks... if it lasts that long.)

3. Blend the green goddess

Add the parsley, basil, labneh, lemon juice, olive oil and garlic to a blender or food processor. Blend until smooth and vibrant. Taste and season with salt or another squeeze of lemon if needed.

4. Roast the Broccolini

Increase the oven to 200°C fan-forced.

Place the Broccolini onto a lined tray, drizzle with olive oil and season generously with salt and pepper.

Roast for 7–10 minutes, turning halfway, until tender with crispy, lightly charred edges. Finish with a squeeze of fresh lemon.

5. Assemble

Spread the green goddess generously across a serving plate.

Pile the hot Broccolini on top, scatter over plenty of the savoury seeded granola and finish with the pickled shallots. Add an extra drizzle of olive oil if you’re feeling generous.

A few extra thoughts:

• The granola is incredible over roasted vegetables, soups, salads, avocado toast, eggs or thick yoghurt.

• Swap labneh for Greek yoghurt if that’s what you have.

• Leftover green goddess makes a brilliant sandwich spread or dressing thinned out with a splash of water.

I’ve been thinking about this little wine bar and deli in Copenhagen called Aurien’s Deli a lot lately.

The food they do is simple and 100% seasonal, and it reminded me so much of the way I naturally cook at home. Seeing that style of food sitting so comfortably within Copenhagen’s Michelin-esque dining scene keeps reminding me of the same thing. Whether I’m sitting with clients, talking to friends or brands, I think most of us are craving exactly the same thing most of the time: food that tastes like someone actually made it.

Which feels surprisingly rare now. So much of what we’re eating is designed to be louder, richer, more engineered for maximum flavour and spectacle. There’s absolutely a place for that and I love a wildly indulgent meal as much as anyone. But it’s not what I want every day.

Most days, I just want food that tastes of itself. I actually think that's the real luxury we're all chasing now. Not foam, smoke or twelve different components on a plate. Just really good ingredients, treated with a bit of care and enough restraint to let them be themselves. Interesting enough, but not trying too hard.

It’s why places like Aurien’s in Copenhagen, cafes like Superfreak and Sit in Marrickville, and casual dining like Clarence and V in the CBD are just nailing it. They’re not trying to reinvent the wheel. They're simply taking beautiful produce, cooking it thoughtfully and letting it speak for itself. Which, in a funny way, now feels like reinvention. Not because it's new, but because somewhere along the line we forgot that simple food, steeped in traditional (not trends), is actually freaking delicious.

I also think we’re tired of the extremes. It always feels like we’re being asked to choose between “clean” eating or full-blown indulgence, when most of us are just looking for something in the middle. Food that’s made from beautiful ingredients, cooked with care, and leaves you feeling satisfied rather than virtuous. That, to me, feels like where things are heading.

Life (mine) has felt a bit flat recently. Not bad, just... suspended. One of those in-between seasons where you've outgrown one thing but haven't quite figured out what's next. And whenever I find myself in one of those seasons, I always end up back in the kitchen. Not making anything elaborate - just cooking the kind of food I actually want to eat.

This stew came from thinking about a white bean dish I ate at Aurien’s last year. Chicken thighs are one of my favourite cuts (bone in, skin on, always). They hold together beautifully over a long cook, while the bones slowly flavour the broth and release plenty of gut-loving collagen along the way.

The fennel and leeks almost melt into the sauce, leaving behind this soft sweetness and gentle liquorice note that works so well with the saffron, ginger and warm spices. The butter beans make it substantial enough to stand on its own, but if there's a loaf of good bread on the bench, you best believe I'll be tearing into that too. A pile of fluffy couscous or some steamed rice would also be right at home, happily soaking up every last spoonful of that saffron broth.

I love this one. It's generous, forgiving and somehow manages to feel both fresh and deeply comforting at the same time. I hope you find time to slow down and make it this week x

Braised Chicken with Saffron, Fennel & Butter Beans

Serves: 4–6
Time: 2 hours

This is the kind of meal that asks very little of you. Brown the chicken, soften the vegetables, let the oven do the rest. The broth becomes rich from the chicken bones, the fennel melts away, and the butter beans soak up all that saffron goodness. Serve with plenty of bread, couscous or rice.

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I’ve recently started reading Sarah Wilson’s new book I Eat the Stars — something I finally got around to after putting it off for quite a while.

Without giving too much away, the book is a reflection on the liminal space we’ve entered as a society. For a while now, I’ve had this strange sense of disenfranchisement. Like something was off, but I couldn’t quite put my finger on it.

And then I realised... of course it feels off.

The economy is cooked. Politics feels like a circus. Society seems to be fraying at the edges. Climate change is no longer some distant future problem. AI is transforming everything faster than we can process it. We’re living through a period of massive change and uncertainty. But at the exact same time, we’ve become more hyper-focused on ourselves than ever.

We're obsessing over the ‘optimisation of the self’ while, ironically, forgetting about the ‘collective’. Don’t drink coffee on an empty stomach. Walk 10,000 steps. Track your sleep. Take these peptides. Cold plunge. Red light therapy. Morning routine. Evening routine.

And the irony? We’re arguably more anxious, disconnected, and mentally unwell than ever. Mental health is declining, loneliness is rising, and honestly... it’s no wonder.

This book felt incredibly freeing because it reminded me that so much of what we’re experiencing isn’t a personal failure. It’s a very human response to living through a period of profound upheaval.

And no, I’m not saying we should throw our healthy habits out the window. I’m still a Nutritionist for god’s sake! But it has made me realise that so much of this endless optimisation is based on the illusion that we can somehow control everything.

We can’t.

Change is inevitable. Uncertainty is inevitable. So instead of trying to perfect my life, I’m focusing on actually living it.

Having more fun. Saying yes to dinner. Having that one delicious glass of wine that’s such a small part of my overall week. Going out for a second coffee and watching the world go by. Being part of my community. Letting a conversation run long instead of rushing home to protect my sleep score. Not isolating myself because I’m trying to hit every wellness target.

Because what I’ve realised is that a good life isn’t built from perfectly executed habits. It’s built from moments of connection, pleasure, curiosity and community. And maybe that’s the kind of optimisation that actually matters?

Because when I look back on this season of life, I don’t think I’ll care about any of this surface shit. I’ll care about the people I loved, the memories I made, and whether I was fully ‘here’ for it. And honestly? That feels like a much healthier way to live.

And so what does this have to do with a meatball and pasta soup?

Well... everything.

The old me would have said, “This is too much effort for a weeknight.” Or, “You’ve already had a lot of gluten this week — maybe just have the salmon and salad.” The new me says, “It’s winter. I’m cold. I’m home alone because Sam is away. I’m craving meatball and pasta soup.”

So I decided to romanticise the evening. I put on a sexy playlist, rolled some chicken meatballs, and made the soup. And you know what? I was so much happier and more content because I did.

Maybe that’s part of the answer. Not more optimisation. Not another rule. Not another thing to track. Just paying attention to what you need in the moment and allowing yourself to enjoy it.

I don’t know about you guys, but I’ve been the most optimised version of myself, and I was also the most miserable I’ve ever been. The strange part was that no matter how “optimised” I became, it never felt like enough. There was always another metric to improve, another habit to stack, another thing to fix. Now, I think about optimisation differently.

These days, I feel optimised in a way that has nothing to do with body fat percentages, sleep scores, how many ‘x’ workouts I did that week, or morning routines.

I feel optimised because my life feels balanced. Because there’s room for joy, spontaneity, connection, and yes, meatball and pasta soup on a cold winter night.

Not perfectly optimised in one area. Perfectly optimised across all of them.

…and if you're in need of a little vibe-setting, I've got the perfect meatball-making playlist for you below x

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You may be surprised to hear that I almost never go to the market with a plan. Grocery lists are largely foreign to me unless I’m working to a specific work brief or a dinner party. It’s probably the least Capricorn thing about me. In almost every other area of my life, I’m organised to a fault. But recipes? Recipes are another story, and I’m rather grateful for that.

There’s a quote I read once (I think it was Mary Shelley), that I think about often and it goes something like: “Invention, it must be humbly admitted… does not consist in creating out of void, but out of chaos.”

Ninety-nine percent of my recipes emerge from exactly that place — Chaos.

I think that’s why I love cooking so much. It’s one of the few times in my life when I loosen my grip and let this strange, free-flowing alter ego take over. Anyone who knows me will tell you I’m fairly Type A. I like plans, systems, and knowing what’s coming next. Cooking is one of the rare things that nudges me toward Type B, and I suspect that’s good for me. It might even explain why I'm the worst version of myself when I haven't cooked in a while (a fact my boyfriend Sam can readily vouch for).

Of course, my perfectionist tendencies still find ways to sneak back into the actual process. I’ll fuss over seasoning, rearrange things on a platter three times, and spend so long photographing it that my poor boyfriend often ends up sitting down to a bowl of cold soup. Such is the price of loving a content creator!

Fortunately, he’s a chef, so he comes with his own equally peculiar set of control issues. Mine involve natural light and garnish placement; his involve the precise size of cutting vegetables (apparently this is very important) and whether something has rested for the correct number of minutes (equally as important). Between the two of us, it’s a miracle anything ever makes it to the table.

This dish is exactly why I don’t make grocery lists. Had I arrived at the market with a plan, I probably wouldn’t have made it. The new-season brassicas were impossible to ignore, spilling out of crates in every shade of green. But it was the romanesco, looking suspiciously like a baby dinosaur masquerading as a vegetable, that ultimately won me over.

This dish begins, as many good ones do, with a little patience. The romanesco and broccolini are pan-roasted in olive oil in batches, allowed to take on colour properly rather than being rushed, until the edges are deeply golden and lightly charred. A splash of water goes in at the end to finish them, just enough to steam them into tenderness while keeping that caramelised bite intact.

The dressing had been invented in the same way as the rest of this dish—on a whim. I had a handful of herbs in the fridge that were just about hanging on, and rather than let them go to waste, I threw them into the blender with coriander, parsley, garlic, ginger, coriander seeds, rice vinegar, lemon, maple syrup, fish sauce and sesame oil.

Once the brassicas were properly tender and still warm from the pan, I tossed them generously through the dressing so they drank it in, absorbing all that brightness, then finished with a scattering of toasted flaked almonds for crunch.

The result is a warm salad that moves between charred and fresh, soft and crisp, earthy and bright. Simple in method, but far more layered in the eating. A reminder that not everything needs a plan to work out the way it should.

In this case, having no plan at all was exactly the point!

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For a while, sardines were one of those misunderstood foods. So I’ve actually been really excited about this little internet moment called “sardine maxxing” i.e. internet slang (from the “-maxxing” trend like looksmaxxing, gymmaxxing, etc.)

meaning: actively trying to maximise sardine consumption in your diet (usually for health, convenience, or “effici…

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I recently partnered with Everlab — if you haven't come across them before, they're a comprehensive health testing platform that gives you a deeper look at what's happening inside your body. Which is admittedly a niche form of entertainment, but if you're the kind of person who gets excited by gut bacteria and blood markers (like me), it's pretty fascinating.

As a nutritionist, I like to think I have the whole “eat your veggies and drink your water” thing fairly under control. But every now and then life humbles you. And by life, I mean approximately twelve months of stress that hit my nervous system like a wrecking ball.

What many people don’t realise is that stress doesn’t just affect your mood, it can actually reshape your gut microbiome too. Chronic stress has been shown to alter the composition and diversity of gut bacteria, impair the integrity of the gut lining, influence digestion and motility, and increase inflammation through the gut-brain axis. In other words, even if your diet remains relatively healthy, prolonged stress can create an internal environment that makes it harder for beneficial microbes to thrive.

Despite being in complete denial, I eventually decided it may be time for a microbiome screening to gauge whether there had been any collateral damage.

Although last year’s results were pretty fabulous, this year’s told a very different story.

Several markers had drifted out of balance and, while part of me was surprised, another part of me wasn’t. It was a very tangible reminder that you can’t supplement, green smoothie, or protein-ball your way out of chronic stress. At some point, physiology catches up. Stress has a way of quietly moving into every room of the house, including your gut.

The good news is that our bodies are always communicating with us, and sometimes a little extra data helps us listen more closely.

Alongside a serious nervous system reset involving acupuncture, chilling the fuck out and reassessing my life (lol), I’ve been focusing on feeding some of the beneficial bacteria that took a hit during the last year in the form of purple foods — something many of us don’t eat nearly enough of.

We’re all familiar with the saying “eat your greens,” but in doing so, we often overlook the importance of other plant colours. Each colour represents a unique combination of phytonutrients that nourish different microbes and support different aspects of health. Purple fruits and vegetables, in particular, are rich in anthocyanins—powerful plant compounds that have been linked to greater microbial diversity, reduced inflammation, and improved gut health.

These plants are packed with polyphenols that help create a healthier gut environment and nourish beneficial bacteria like Bifidobacteria. They're also linked to lower levels of inflammation and a more resilient microbiome—which, after the emotional rollercoaster of the past year, feels less like optimising and more like putting the foundations of the house back together.

So here, my friends, is a really lovely recipe I made while working to repair my own house from the inside out—a colourful bowl packed with purple vegetables, fibre, and plenty of gut-loving goodness.

Consider it a gentle reminder to pay attention to what your body is trying to tell you. Sometimes the most powerful health interventions aren’t found in a supplement bottle or wellness trend, but in slowing down, managing stress, and nourishing yourself with a diverse range of whole foods.

And every now and then, that might just mean sitting down to a giant bowl of purple vegetables.

Why I love this salad:

Purple Brussels sprouts

• High in vitamin C and vitamin K

• Contain fibre for gut health

• Sulfur-rich phytochemicals to support PMS/hormonal balance

• Source of anthocyanins (antioxidant support)

Extra virgin olive oil

• Healthy monounsaturated fats

• Supports heart health

• Helps absorption of fat-soluble nutrients

Cumin seeds

• Aids digestion and may reduce bloating

• Contains iron and antioxidants

Purple cauliflower

• High in vitamin C, fibre and polyphenols

• Contains glucosinolates (support liver detox pathways)

• Source of anthocyanins (antioxidant support)

Radicchio

• Bitter greens that support digestion and bile flow

• High in vitamin K and antioxidants

Parsley

• Rich in vitamin C, K, and folate

• Natural anti-inflammatory compounds

• Helps reduce fluid retention around luteal phase

Lentils (canned, drained)

• Excellent plant-based protein

• High prebiotic fibre for gut and blood sugar balance

• Source of iron and folate

Styrian pumpkin seeds

• Rich in magnesium and zinc to support oestrogen / progesterone balance

• Support immune, metabolic and brain health

• Provide healthy fats and protein

Pomegranate seeds

• High in antioxidants (especially polyphenols)

• Rich is ellagic acid to support heart and gut health

• Anti-inflammatory

Red onion

• Contains quercetin (anti-inflammatory antioxidant)

• Supports immune and cardiovascular health

• Prebiotic fibre for gut bacteria

Goat’s chèvre

• Easier to digest than many cow’s dairy products

• Source of protein and calcium

Roasted Purple Brussels & Cauliflower Lentil Salad with Goat’s Chèvre

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Robbie and I met through our mutual best friend and my sister, which, when you think about it, makes absolutely no sense. How we hadn’t crossed paths sooner is beyond me.

The funny thing is, if there’s anyone whose taste feels eerily similar to mine, it’s Robbie. Whether it’s food, interiors, clothes, cookbooks, restaurants or the particular style of clo…

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But this one, I can confidently say, is the winter recipe you need up your sleeve —

Braised cannellini beans in a creamy roasted pumpkin sauce with crispy sage, walnut gremolata, and finished with generous crumbles of goat’s chèvre — for which I only ever use Meredith Dairy. I’ve tried other brands so many times and they just never compare.

One of the reasons I wanted to make this recipe was because pumpkins are honestly at their absolute peak right now. Every market is overflowing with different varieties and they’re all so sweet this time of year. I love using a mix if I can like kent, jap or butternut. They all bring something slightly different I think. Some are sweeter, some more nutty, some roast down into almost buttery softness.

There are a few things I love about this recipe. Firstly, it’s cost effective. Secondly, it’s quick enough for a weeknight. And finally, it gives the same comfort as eating something starchy and indulgent while still being packed with vegetables and fibre — I came to the conclusion that it’s almost like eating a bean risotto.

The key to the whole thing is roasting the pumpkin properly. Don’t pull it out too early — you want golden edges and caramelised bits because that’s what gives the sauce its flavour. The addition of sage is also not optional in my opinion. Then the walnut gremolata cuts through all the creaminess with crunch, parsley and lemon.

I love using goat’s cheese in recipes like this not only for its creamy, tangy flavour, but because many people find goat dairy easier to digest than traditional cow’s dairy. Crumbled over the hot beans, it melts slightly into the sauce and makes the whole thing feel ridiculously comforting.

This dish is packed with prebiotic fibre, healthy fats and antioxidants, making it one of those deeply nourishing winter meals that still feels indulgent enough to crave days later.

Serve it straight from the pan and into a shallow dish with a wedge of roasted butternut and the nutty gremolata, preferably with some good toasted bread nearby to drag through the sauce, and don’t skip the crispy sage, chilli flakes or the chèvre because they’re what make the whole thing sing.

And please, for the full experience, put on this week’s cooking playlist while you make it. I genuinely believe some recipes taste better with the right soundtrack and this one absolutely falls into that category. Rain outside, pumpkin roasting, something good playing in the background… that’s the vibe!

Enjoy xx

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I found yuzu at the market on a cold, rainy day and got genuinely excited, as it’s not something you come across often—the bottled stuff just doesn’t compare to the real thing. It was one of those days where everything felt grey and damp, and I needed something quick, warming, and comforting for lunch; something nourishing without requiring much effort. I also picked up the fish from Fish Butchery, knowing I wanted something clean and delicate to carry the broth.

This dish ended up being exactly that: simple, restorative, and deeply satisfying without being heavy. The broth does most of the work here in terms of flavour and nutrients:

• Ginger + garlic: naturally warming and supportive when you’re feeling run down

• Miso: adds depth, umami, and gut-friendly fermented richness

• Chicken bone broth: collagen-rich / gut supportive

• Corn + bok choy: texture, sweetness, and light greens to keep it fresh and nutrient rich

• Yuzu juice: brightness / acidity + immune support

If you can’t find yuzu, lemon works perfectly well—just as bright and sharp, and still gives that citrus lift the dish needs.

It’s a quick, humble meal that really delivers, especially when you’re feeling a bit sick or just can’t be bothered but still want something that feels like care in a bowl.

Here is the recipe for you xx

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It’s been a while since I shared with you what’s going on in my little world right now. There have been ups (many) and downs (mostly), though from my 29 years of experience on this planet, this rollercoaster theme park is not a place I haven’t visited before. I think that’s what gets better as you get older - it’s not so much that the problems are worse…

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Autumn is my favourite season for salads.

It feels like it’s own category entirely. Less leafy greens, more substance and the produce is a lot more interesting (in my opinion).

This almost-too-pretty-to-eat autumn salad was inspired entirely by what I found at this week’s farmers’ market. I couldn’t resist the zucchini flowers, along with my current lat…

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My current word of the week: ‘Autumnal’ (pronounced aw-TUM-nuhl). It describes anything relating to, characteristic of, or occurring in autumn—though really, it’s less a definition and more a feeling. Think changing leaves, cooler air, shorter days, and that particular late-season softness where everything feels a little more ‘whimsy’.

It’s no secret ho…

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Cauliflower cheese is one of those classic dishes everyone loves (myself very much included). To be fair, I’m fond of almost any vegetable drenched in a cheesy béchamel… but sometimes you don’t always want the heaviness that comes with it. So I started playing around with a version that still delivers that creamy, comforting goodness, just with a slight…

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