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The Triple 30 Plan
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I jumped on the cottage cheese loaf trend along wi

I jumped on the cottage cheese loaf trend along with everybody else. However, I was finding that it was quite crumbly and sometimes a bit moist. No one wants a bread that falls to pieces so I decided to change the recipe.

🎯You saw it here first!🎯

I’m sure people will jump on the bandwagon (as happened last time with my carrot and courgette cottage cheese loaf, which I obviously take to be a compliment.🥰).

But quite frankly this recipe is even better.

Green Oat Protein Loaf

Ingredients, makes 12 thick slices
100g broccoli
100g kale
100g baby spinach
200g organic oats
300g Greek Yogurt
50g flaxseeds
50g chia seeds
75g sunflower seeds
75g pumpkin seeds
50g sesame seeds
50g grated Parmesan
2 eggs
1 teaspoon baking powder
1 teaspoon dried herbs (I used thyme and oregano)

Method

1. Cut the broccoli into florets and roughly chop the kale. A to a food processor and process until very finely chopped Add the spinach and process again. The mixture should s have some texture but should also be quite smooth and moist.

2. Next, mix all the ingredients together. There is no need fo food processor, but make sure it is well combined.

3. Form it into a loaf shape with wet hands on some baking parchment, pressing it firmly together. top with some black sesame seeds.

4. Bake at 180°C for 60-70 mins until cooked through. Everyone’s oven will vary, but I cook mine for 60 minutes and then I turn off the oven and let it cool down inside. #

Making a salad with hard vegetables means that it’s easier to reach 250g at every meal.

If you choose lettuce, in order to eat 250g of lettuce you would need to eat THREE bags! I don’t know about you, but that seems excessive.

If you are bored of lettuce, cucumber and tomato, why not try and make salads out of hard vegetables, such as broccoli, red pepper, kohlrabi, carrots, beetroot, cabbage, red onions, etc.

I use broccoli in this recipe, which you can also cut up small or grate in a food processor. You should be able to do a salad smash if you have a food processor with an S-blade too.

The best things about making a salad are:

🥦 It limits washing up to just the chopping board and the bowl and the whole process is over in a flash.

🥦 You also get to put the dressing ingredients in with the hard vegetables, so you don’t even have to make a salad dressing at the end.

🥦 It also includes an apple (rich in pectin ) and a handful of walnuts (great for healthy fats).

Remember to add some protein to this meal. If feta is not your thing, you can add, chickpeas, lentils, tofu, or even mackerel, sardines, chicken, eggs, mozzarella.

This is actually a repost but it’s a good issue so I’m sharing again.

You can also add more healthy fats such as avocado, as well as some whole food, carbs, such as sourdough bread, one of my amazing, gluten-free, bread, or roll recipes, a sweet potato, green lentils …. The choice is yours.

#salad #recipe #healthylunch #nutritioncoaching #healthyfood #healthylifestyle #healthydiet #healthyweight #eatclean #eatwell #eatwellbewell #foodfreedom #foodfreedomforever #nutrition #weightloss #nutritiontips #healthy #renewresetrecharge #dominiqueludwig_nutrition #lifestylemedicine

It may surprise you to hear that you can enjoy cho

It may surprise you to hear that you can enjoy chocolate (70% dark or above) as part of a healthy balanced diet. The higher the percentage of cacao, the lower the sugar content and the higher the amount of cocoa, one of nature’s superfoods. You can buy up to 100% cacao, although this is an intense flavour! The research indicates that we get the more benefits from eating 85% chocolate.

So, what does it do for us?

Dark chocolate contains probiotics or fibre, supporting our gut microbiome health . In fact, dark chocolate can contain 10 g of fibre per hundred grams.

Dark chocolate contains less sugar than milk or white chocolate, keeping our blood sugars on more of an even keel. 85% plus dark chocolate contains very little sugar.

Dark chocolate is full of micronutrients including iron, magnesium and zinc. In fact is one of the richest sources of non harm iron.

Cocoa is a rich source of plant antioxidants, call Polyphenols which can protect our cells and DNA from from damage.

Cocoa contains other plant compounds that can be used by the Microbiome either is a food source or to make other compounds that are good for our health.

One in particular one called theobromine can help release nitric oxide in the microbiome which is a vasodilator. This may be one of the reasons why eating chocolate is good for a cardiovascular health.

Happy Easter! And may all your Easter eggs be dark!

#darkchocolate #fibre #easter #dominiqueludwig_nutrition #nutritionist #nutritionaltherapy #eatwell #treatyourself

I’m lucky to have 167 gorgeous reviews for Renew

I’m lucky to have 167 gorgeous reviews for Renew Reset Recharge®️

If you’re fed up with diets that don’t work, if she wants something that’s long-term that will transform your health and change the way you eat forever, Renew Reset Recharge®️ might well be the solution you’re looking for.

My No Nonsense approach, and 30 years experience have shown me how to dovetail the latest clinical science in with what actually works in Clinic.

The reviews speak for themselves.

Most people start the program because they want to lose weight, at 93% of people lose weight (but not everybody is in it for weight loss). The statistics show average weight loss is still around 4 kg and 28 days. Some people have successfully lost five stone! We have welcomed over 1600 people on the programme.

Best of all we also see these following statistics.

🎯 over 50% of people have more energy.
🎯 80% experience less sugar cravings
🎯 45% tennis, their mood has improved
🎯 46% of participants have less bloating
🎯 30% experience better sleep
🎯 And this one never fails to amaze me!!
35% of participants experience less PAIN on the programme💫

Renew Reset Recharge®️ it’s probably one of the most comprehensive programs available, I guide you through the program with recipes, meal planners and targeted advice.

The plan is based on your body weight so the amount of food you eat is personalised to you. This means it is not a one size fits all approach.

There are 4 guided group zoom calls. Everybody in the group joins and I answer everybody’s questions. It keeps you on track, and also gives you the feel that you’re all in it together!

There’s also a Facebook group which people like to share recipes and ask questions.

The good thing about this program is that once you’ve understood it (a bit like a game of Monopoly) it’s a piece of cake. I give you principles that you can use in ANY situation both now and for the rest of your life.

You don’t need to keep coming back. Once you’ve understood the program you have learnt everything you need to know. It’s the magic key or metabolism.

Google Renew Reset Recharge®️ or my Insta BIO

* stats from completed survey

Q’s in the comments x

Let’s talk psyllium husk—an underrated superst

Let’s talk psyllium husk—an underrated superstar in both gut health and gluten-free cooking. Psyllium husk is the outer coating of the seeds from the Plantago ovata plant, and it’s packed with a special type of soluble fibre called mucilage. When mixed with water, it forms a gel-like substance that helps keep things moving in your digestive tract—supporting regular bowel movements, feeding your good gut bacteria, and helping to regulate blood sugar levels.

But psyllium isn’t just great for your gut—it’s also a secret weapon in the kitchen, especially for those who avoid gluten. In gluten-free baking (like seed and nut breads), psyllium acts as a natural binder, helping to hold ingredients together and mimic the elasticity and structure that gluten would normally provide. The result? A much better texture, more moisture, and slices that don’t fall apart.

🎯🎯I didn’t have enough room to put my SEED AND NUT LOAF recipe here, but I posted in yesterday on my reel!

You can also stir psyllium into smoothies, yoghurt, or overnight oats to boost fibre.

Start with small amounts (around 1 tsp) and drink plenty of water, as it’s highly absorbent. Versatile, functional, and great for your gut—psyllium husk deserves a permanent spot in your kitchen.

I prefer the flakes to the powder as I get better results in the kitchen with lighter bread. I get mine online or from Health food store. I also have a link in my Amazon shop on the bio if you want to see the type that I regularly use.

Have you tried baking with it?

#PsylliumHusk #FibreRich #GutHealthTips #GlutenFreeBaking #HealthyCookingTips #NutritionistApproved #FunctionalFoods #GlutenFreeLife #DigestiveHealth #NutritionEducation

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