Skip to main content Skip to footer

Search

FOLLOW ME ON INSTAGRAM

My Account
- Customer Support
RRR Login
The Triple 30 Login
0 items£0.00

Home
Dominique
The Triple 30 Plan
Renew Reset Recharge
Articles
- Articles
- Media
Recipes
Buy
- Products
- Basket
- Checkout

Home
Dominique
The Triple 30 Plan
Renew Reset Recharge
Articles
- Articles
- Media
Recipes
Buy
- Products
- Basket
- Checkout

Tag: constipation

Nothing found.

Send Dominique a message

Follow me on Instagram

Healthy Matcha Energy Bites Recipe! Treats with be

Healthy Matcha Energy Bites Recipe! Treats with benefits.

Need a quick after-lunch pick-me-up? These vibrant green Matcha Energy Bites are a game-changer! 💚 Perfect with a cup of tea or coffee, they’re easy to make, loaded with nutrients, and packed with flavor.

Here’s why they’re amazing:
✨ Matcha Power: Matcha is grown uniquely, boosting chlorophyll and antioxidants, while delivering more caffeine than regular green tea.

✨ MCT Oil Benefits: Found in coconut oil. Thought to increase fat burn, increase satiety and improve our cognitive function.

✨ Cacao Nibs Goodness: Crunchy, chocolatey, and rich in fiber, iron, magnesium, and zinc.

Ingredients:

• 150g ground almonds
• 50g desiccated coconut
• 250g Medjool dates (pitted)
• 2 tsp matcha powder
• Pinch of sea salt
• Dash of vanilla extract
• 1 tbsp MCT or coconut oil
• 2 tbsp cacao nibs

Method:

1️⃣ Blend all ingredients (except cacao nibs) in a food processor until combined. Add extra dates or oil if needed for binding.

2️⃣ Stir in cacao nibs, then roll into 15g balls with damp hands.

💡 Pro Tip: Store them in the fridge for a convenient, nutrient-packed snack on the go!

👉 Save this recipe for later and tag a friend who needs a healthy snack idea! 🌱

#MatchaEnergyBites #HealthySnacks #VeganTreats #CleanEating #MatchaLovers #Superfoods

Gut-Friendly Flaxseed Rolls Recipe 🌟 Say hello

Gut-Friendly Flaxseed Rolls Recipe 🌟

Say hello to these gluten-free flaxseed rolls—light, nutty, and packed with hidden benefits! Not only are they perfect for anyone on a wheat-free or gluten-free diet, but each roll also delivers 1/3 of your daily fibre needs. That means they’re fantastic for your gut health, whether or not you’re gluten-free.

Per Roll: Fibre 10g Protein 9g Kcal 222
Did you know?
The average person consumes 10g less fibre per day than recommended. Just one of these high-fibre flaxseed rolls can bring you up to 100% of your daily fibre needs! 🌟

I like to use golden flaxseeds for a lighter colour, but you can choose whichever you prefer. These rolls are easy to make, freeze well, and are a great way to boost fibre naturally!

Super Simple Recipe! These gut-friendly flaxseed rolls are made with just 4 main ingredients (excluding water and salt). 🌟 No psyllium? No problem—swap it for 25g chia seeds! The rolls will be a bit denser, but still absolutely delicious.

Here’s what you need (makes 8 rolls):
• 250g whole flaxseeds or milled flaxseeds
• 40g sesame seeds
• 40g sunflower seeds
• 15g (2 tbsp) psyllium husk
• 1 tsp salt
• 300ml water
• 2 tbsp sesame seeds (for topping)

Method:
1️⃣ Preheat your oven to 180°C (fan).
2️⃣ If using whole flaxseeds, blend them into a fine flour using a blender (10–30 seconds).
3️⃣ Mix all ingredients in a bowl, adding water to form a dough.
4️⃣ Let the dough rest for 15–30 minutes to thicken.
5️⃣ Divide into 8 portions, roll into balls, and dip the top into sesame seeds.
6️⃣ Place on a baking tray lined with parchment paper.
7️⃣ Bake for 45–50 minutes until golden and cooked through.
8️⃣ Store for 3 days or freeze.

What makes these rolls special?

✨ The psyllium husk adds both soluble and insoluble fibre, helping to bind the dough and keep it moist—so the rolls mimic that “fresh bread” feel.. See my bio/Amazon shop for the psyllium I use.

Whether you’re looking to support gut health, reduce gluten, or try something new, these rolls are your new go-to.

#GlutenFreeRecipes #HealthyBaking #GutHealth #FibreRich #FlaxseedBenefits #HomemadeBread #HealthyEating #EasyRecipes #nutrition

Let’s clear up some confusion about sugars—spe

Let’s clear up some confusion about sugars—specifically free sugars, not the natural sugars found in whole fruits (fructose) or milk (lactose).

What are free sugars?
Free sugars include those added to foods, as well as natural sugars released during food processing, like in fruit juice. When we remove fibre during processing, the sugar becomes faster-acting, which can impact how it’s metabolised.

This post isn’t about demonising any foods—it’s about helping you understand how much sugar you’re consuming, especially since portion sizes in packaged foods are often larger than we realise.

👉 Guidelines to remember:

-Adults: Max of 30g (7 teaspoons) free sugar/day

-Children (7–10 years): Max 24g (6 teaspoons)/day

-Children (4–6 years): Max 20g (5 teaspoons)/day

To visualise: 1 teaspoon = 4g sugar = 1 sugar cube.

Why does this matter?
Overconsuming free sugars, especially from ultra-processed foods, is common. But the solution doesn’t have to be about cutting out treats completely.

Sometimes, you just want that bar of chocolate—and that’s fine… occasionally.

The key is making healthier choices the foundation of your diet.

Here’s how I approach this in clinic after 20+ years of experience:

✅ Prioritise protein, fibre, healthy fats, and vegetables at every meal.

✅ Shift the focus to adding nutritious foods, not taking away.

For example:
-Swap sugary cereals for scrambled eggs with mushrooms on sourdough.

-Pair 150g natural Greek yoghurt with berries to naturally reduce granola portions.

This approach helps stabilise appetite, reduces sugar cravings naturally, and creates sustainable habits—without the feeling of restriction.

Small changes add up over time. Focus on balance, not perfection. 💡

#NutritionTips #FreeSugars #HealthyEating #BalancedDiet #SugarAwareness #WellnessJourney

The Triple 30 Plan is for anyone who wants to feel

The Triple 30 Plan is for anyone who wants to feel better, learn how to eat well with up to date nutrition principles, wants to feel their best, feel nourished, food confident, resilient and above all, healthier!

I give you a toolkit explaining the principles of Triple 30 with tables and charts to show you exactly how easy it is to adapt your own recipes.

I also give you over 40 recipes to start with. This means you can use all of the recipes interchangeably on the programme, knowing that each meal has been balanced for your Nutrition.

You will receive so many ideas as well on the plan that continuing the principles will become second nature.

There is also live zoom call where you can ask all of your questions.

The TRIPLE 30 plan is a fantastic stand alone Nutrition Programme, or an INTUITIVE follow-on to my Renew Reset Recharge®️ programme.

The principles follow the latest nutrition research:

30 g of protein per meal, approx!
30 g of fibre per day (or more!)
30 unique plants + (at LEAST) per week

This is a 14 day plan which I have created to support women - men are also WELCOME!

This plan will teach you a way of eating that will give you food confidence and food freedom, but will install a healthier and sustainable way of eating.

When we eat optimal protein some amazing things start to happen in our body.

1. We start to RESET our appetite and reduce the need to snack as well as reducing sugar cravings.

2. Balanced protein means balanced blood sugars. This means better mood, better focus, better energy and better sleep.

3. Eating optimal protein regulates our appetite, are less likely to overeat which makes it easier for us to maintain a healthy weight.

4. 30g of fibre is the recommended daily amount to support a healthy microbiome.

Currently the average person in the UK only consumes 18 to 20 g of fibre daily.

Research shows that consuming 30 or more plants a week increases not only beneficial bacteria numbers but also increases the microbial diversity.

To book go to my website or the link in my bio! Black Friday offer ends this Thursday.

Soufflés don’t need to be hard work, take forev

Soufflés don’t need to be hard work, take forever, or involve copious amounts of whisking and folding.

These 4 ingredient Soufflés will blow you away. And because you just whizz them up in. A food processor it couldn’t be easier.

These gorgeous soufflés are part of my Renew Reset Recharge®️ program which is designed to transform your health and change the way you eat forever. Not only is it a complete body Reset, but it is also a fantastic weight loss program with many people losing around 4 kg in 28 days.

So far over 1000 people have joined Renew Reset Recharge®️ to reset their diet, reset their metabolism, learn to eat smarter, get rid of sugar cravings, improve their health, energy and digestion, balance their blood sugars feel better in so many ways.

The next intake group for Renew Reset Recharge®️- It’s Better Together is starting Jan 6th 2024. Don’t miss the Black Friday week deal this week where all my programmes are 10% off if you pre-book your place. Take a look at the testimonials, we have 73 on the website - and no-one (literally no-one) has given the programme less than a full 5 stars⭐️ ⭐️ ⭐️⭐️⭐️ This alone is incredible! Seriously, EVERYONE who has given me a testimonial has given 5 stars. To read the testimonials go to my bio where I have everything you need to know about the programme.

Anyway, back to the Soufflés!

Feta and Spinach Soufflés, serves 2

4 eggs
100g feta cheese
1 large handful organic spinach
pinch of nutmeg
salt and pepper

Method

1. Turn oven on to 180°C fan.

2. Put the eggs, feta, spinach, nutmeg, salt and pepper into a food processor or bullet
and process for around 20 seconds until the cheese is mixed in thoroughly.

3. Pour the mixture into 2 oiled ramekin dishes and set these inside a bigger dish. Fill
the larger dish half full of hot water. This is known as a bain-marie.

4. Bake in the oven for around 20-25 minutes, until puffed up and golden and set in the centre.

5. Serve immediately with a large salad or hot vegetables.

* A bain-marie is a way of cooking the soufflés more gently.

#nutritiontips #nononsense #nutritionist #soufle #renewresetrecharge #food

Load More… Follow on Instagram

Privacy Policy
Medical Disclaimer
Terms & Conditions
Data Protection Policy
Website terms of use

Copyright © 2024 • Dominique Ludwig Nutrition Limited

Follow us on Facebook

Follow us on Instagram

Follow us on YouTube

Join the newsletter

You will receive regular factsheets, recipes and notices of special offers.