Delicia Bale ANutr | Healthy, Easy, Nutritionist Recipes(@nutritiouslydelicia) 인스타그램 상세 프로필 분석: 팔로워 333,019, 참여율 0.17%

Super exciting news…I’ve written a cookbook! If you are looking to reduce the ultra-processed foods (UPFs) in your diet and eat healthier but you’re not sure where to start, then ‘Unprocessed Made Easy’ is the book for you!    This cookbook has 75 easy-to-follow recipes with swaps for typically ultra processed foods as well as some of my favourite easy and healthy recipes! All written and photographed by me.   There is everything you could want – from easy meal-prep and batch-cook breakfast and lunches to delicious dinners including Katsu Chicken Curry, Roasted Mediterranean Vegetable Lasagne, Chicken, Leek & Mushroom Pie. There’s even some delicious dessert and snack options!   These super convenient UPF-free breakfasts, lunches, dinners and snacks will help you eat healthier, while keeping you energised and satisfied all day long.    Pre-orders are so important for first-time authors because it helps other people find the book so, if you can, I would be really grateful and beyond happy if you pre-order the book before it publishes in January using the link in my bio or comment ‘UNPROCESSED’ for a link sent directly to you.    The book is publishing on 2nd January, so it’ll arrive perfectly in time for a healthy start to your 2025! . . . . . . #unprocessedmadeasy #ultraprocessedfood #upfs #healthyeating #healthylifestyle #nutritionist

Comment ‘COOKWARE’ and I’ll send you a link to everything I use 👇 I’m often asked what kitchen tools I actually use day to day, so I’ve put all my most used and most asked about essentials in one place. Like food processor, blender, pots, pan, meal prep containers and jars. These are the pieces I reach for constantly to make cooking and meal prep feel easier, more efficient and more enjoyable. Simple tools that genuinely make a difference in real life. Everything is linked together for you 🤍 #kitchenessentials #cookware #mealprepmadeeasy #nutritionist #homecookingtools

Comment PROTEINSNACKS and I’ll send you my free high-protein snacks guide 🤍 If you’re trying to eat more protein but don’t want to rely on protein powders… These are the kinds of snacks I actually come back to. Simple, balanced, and made with everyday ingredients. What’s included: • 15+ whole-food, high-protein snack recipes with no protein powder • Sweet and savoury options, including vegetarian and fish-based snacks • Nutrition information for each recipe, including protein, fibre, and calories • Guidance on building balanced snacks using everyday ingredients There are a few in here you’ll probably want to save straight away! . . . . . #healthyrecipes #highproteinsnacks #nutritionistrecipes #easyrecipes #snackideas

If you like recipes like this, comment ‘PROTEINSNACKS’ and I’ll send you my Free High-Protein Snacks Without Protein Powder E-Book 🤍 High-Protein Snacks (No Powder Needed!) Ep. 5 🍓 Today we’re keeping it creamy, fruity, and just the right amount of sweet packed with protein, fibre, and good fats to keep you full and energised. This one is perfect for breakfast, a snack, or even dessert. Keeping the kiwi skin on almost doubles the fibre content and also increase the nutrients by 30%. 3 plant points 🌱| 272 calories | 17g protein | 5g fibre Greek Yogurt Kiwi Berry Bowl Ingredients Serves 1 150 g Fage 0% Greek yogurt 1 kiwi, skin on (extra fibre!) A few strawberries 1 tbsp hemp seeds Drizzle of honey (about 5 g) . . . . . #healthyrecipes #highproteinsnacks #nutritionistrecipes #heathylifestyle #snackideas

Ready in 20 minutes, this easy noodle dish is perfect for when you want something quick without compromising on flavour or balance. Simple ingredients, minimal effort, and a meal that actually keeps you full 🥜🌶️ Prawn Peanut Butter Prawn Noodles 6.75 plant points 🌱 | 544 calories | 34g protein | 9g fibre Ingredients Serves 2 125g brown rice noodles 160g edamame beans 160g frozen broccoli @_packdco 2 tbsp smooth natural peanut butter @pipandnut 1 tbsp soy sauce or tamari @kikkomanuk 1 tsp toasted sesame oil 1-2 tbsp sriracha @doctor_wills 1 heaped tbsp grated ginger 1-2 clove garlic, finely chopped 150g cooked king prawns To top Spring onion Chopped peanuts Chopped coriander Method 1. Add a few cm of water to a large pot and bring to a simmer. Place a steamer basket over the top, add the edamame and broccoli, cover and steam for 4–5 mins until just tender. Remove the steamer and set the veg aside. 2. Using the same pot, bring the water to a boil if needed, then add the brown rice noodles. Cook or soak according to packet instructions until softened. Drain and set aside. 3. In the same pot, combine the peanut butter, soy sauce, toasted sesame oil, sriracha, grated ginger and chopped garlic. 4. Add a splash of hot water and stir until smooth and glossy. 5. Return the noodles, steamed edamame and broccoli, and cooked prawns to the pot. Toss until everything is well coated, adding a little more water if needed to loosen the sauce. 6. Serve topped with sliced spring onion, coriander and chopped peanuts. . . . . . #healthyfood #nutritionist #healthyrecipes #healthydinner #peanutbutter

If you like recipes like this, comment ‘PROTEINSNACKS’ and I’ll send you my Free High-Protein Snacks Without Protein Powder E-Book 🤍 High-Protein Snacks (No Powder Needed!) Ep. 4 🥒 I’m a nutritionist, and I wanted to start a series of whole food high-protein snack ideas without using protein powder! For this recipe I try and find roasted turkey that just contains turkey, salt and nothing else! Cucumber turkey rolls 202 calories | 23g Protein Ingredients 5 cucumber ribbons 80g turkey 1- 2 tbsp cream cheese or hummus Sprinkle everything bagel seasoning Method 1. Using a vegetable peeler, slice your cucumber into long, thin ribbons you’ll need about 5. 2. Spread a thin layer of cream cheese over each cucumber ribbon. 3. Place slices of turkey evenly on top of the cream cheese. 4. Roll each ribbon up tightly into little pinwheels. 5. Sprinkle generously with Everything Bagel seasoning for extra flavor and crunch. . . . . . #healthyrecipes #highproteinsnacks #nutritionistrecipes #heathylifestyle #snackideas

A simple, nourishing lunch that’s easy to put together but full of flavour. Sardines are naturally rich in protein and omega-3 fats. Paired with sweet potatoes, capers and fresh herbs, this makes a balanced, satisfying meal that’s both practical and nutrient dense. If you want to make it quicker you can part bake the sweet potatoes and then finish them off in the oven or air-fryer when you want to eat them 🍠🐟 Lemon Sardine Sweet Jacket Potato 5.25 plant points 🌿 513 calories | 32 g protein | 47 g carbohydrates | 19 g fat Ingredients Serves 2 2 medium sweet potatoes Olive oil, to drizzle 2 tins sardines in olive oil with lemon @fish4ever_recipes 4 tbsp 2% Greek yogurt 2 tbsp capers, chopped 4 tbsp fresh chives, finely chopped 2 spring onions, finely sliced Juice of 1 lemon 1–2 tsp olive oil (from the sardine tin) Salt and black pepper To serve Cress Pickled red onion METHOD 1. Preheat the oven to 180°C. Pierce the sweet potatoes with a fork, drizzle with oil and sprinkle over salt and then bake for 45–50 mins until soft inside and caramelised on the outside. 2. In a bowl, add the sardines, greek yogurt, chives, spring onions, capers, lemon juice and a little of the olive oil from the tin to loosen the mixture and season with salt and black pepper. 3. Mash this together until fully combined. 4. Slice open the baked sweet potatoes and fluff the centres with a fork. 5. Spoon over the sardine mixture, then finish with some cress, pickled red onion and salt and black pepper. . . . . . #healthyrecipes #sweetpotato #dinnerrecipes #dinnerinspiration #mediterraneandiet

If you like recipes like this, comment ‘PROTEINSNACKS’ and I’ll send you my Free High-Protein Snacks Without Protein Powder E-Book 🤍 High-Protein Snacks (No Powder Needed!) Ep. 3 🍣 Looking for a sushi-style snack that’s high in protein and low in fuss these Spicy Tuna Hand Rolls come together in minutes, no protein powder or rolling mat required. Creamy, spicy, crunchy, and fresh – they’re the perfect snack! Spicy Tuna Hand Rolls Per 2 rolls | 202 calories | 20g protein | 4g fibre Ingredients Makes 4 rolls 110g tinned tuna, drained 2 tbsp Greek yogurt 1 tbsp sriracha 2 spring onions, chopped 2 slices avocado 2 sticks cucumber 2 sheets nori, sliced in half 2 tsp soy sauce Pinch sesame seeds Method 1. In a bowl, mix the tuna, Greek yogurt, sriracha and spring onions until well combined. 2. Lay a halved nori sheet on a plate south side up. 3. Add a 2 spoonfuls of spicy tuna mix to one corner of the sheet. Top with a slice of avocado and a cucumber sticks and sprinkle over sesame seeds. 4. Fold the corner over the filling and roll into a cone shape. Seal the edge with a dab of water if needed. 5. Repeat with remaining ingredients to make 4 rolls. 6. Serve with some soy sauce for dipping. . . . . . #healthyrecipes #highproteinsnacks #nutritionistrecipes #heathylifestyle #snackideas

If you like recipes like this one comment ‘BREAKFASTBOWLS’ for my ‘30 Days of Breakfast Bowls’ series in Ebook form + 15 recipes exclusive to the book! It contains balanced breakfast bowl recipes with full nutrition breakdowns, plant points, 5-a-day guidance, ingredient swaps, and practical tips to help you build satisfying, nourishing breakfasts with ease 🤍 A simple, prep-ahead breakfast that’s easy to slice, store and build into a balanced meal. This seeded oat loaf is naturally high in fibre and protein, making it a practical option for busy mornings when you want something nourishing and filling ready to go. Greek Yogurt Oat Loaf Per slice 175 calories | 10g protein | 4g fibre | 17g carbs | 6g fat As served 2 slices, greek yogurt, berry compote | 526 calories | 32g protein | 15g fibre | 67g carbs | 16g fat Ingredients Makes 12 slices 300 g rolled oats 25 g pumpkin seeds 25 g sunflower seeds 25 g milled flaxseed 25 g hemp seeds 2 tsp baking powder ½ tsp salt 500 g Greek yogurt @yeovalley 2 medium eggs @steweeggs To serve Mixed berry chia seed jam (see my other breakfast bowls for this) 100g greek yogurt @fage_uk 1 tsp of hemp seeds @linwoodshealthfoods 1. Preheat the oven to 180°C. Line a loaf tin with baking paper. 2. Add the rolled oats to a blender or food processor and blend into a coarse flour. 3. Transfer to a large bowl and stir through the pumpkin seeds, sunflower seeds, milled flaxseed, hemp seeds, baking powder and salt. 4. Add the Greek yoghurt and egg. Mix until fully combined. The batter should be thick but spoonable, similar to very thick overnight oats. 5. Spoon the mixture into the prepared loaf tin and smooth the top. 6. Bake for 45–55 minutes, until firm and golden and a skewer inserted comes out clean. Once cooled slice into 12 pieces. 7. Allow to cool completely before slicing. 8. To serve I added a couple slices to the bowl along with some greek yogurt, chia seed jam and a sprinkle of hemp seeds . . . . . #nutritionistrecipes #nutritionist #breakfastrecipes #breakfastideas #breakfastbowl

If you like recipes like this, comment ‘PROTEINSNACKS’ and I’ll send you my Free High-Protein Snacks Without Protein Powder E-Book 🤍 It includes 15+ simple, balanced snack recipes using everyday ingredients, with both sweet and savoury options. Each recipe includes full nutrition information, plus practical guidance to help you build satisfying, high-protein snacks. High-Protein Snacks (No Powder Needed!) Ep. 2 🌱 A nutrition approved fave that’s quick, tasty, and packs in plant based protein as well as fibre! Edamame Beans 1 of your 5 a day 🌱 | 235 calories | 15g protein | 6g fibre Ingredients 100g frozen edamame beans 1-2 tsp soy sauce 1 tsp toasted sesame oil 1 tsp sesame seeds Chilli flakes Method 1. Cook the edamame beans according to package directed and leave to cool down. 2. Place in a bowl then top with soy sauce, toasted sesame oil and chilli flakes then mix. 3. Sprinkle over sesame seeds to serve! . . . . . #healthyrecipes #highproteinsnacks #nutritionistrecipes #heathylifestyle #snackideas

The @pots_and_co Chocolate Fudge Lava Cake is one of those desserts that feels properly indulgent, with a rich, molten chocolate centre and minimal effort needed AD. It can be cooked in the oven, microwave or air fryer and is ready in minutes, so it’s perfect when you want something simple that still feels a bit special. It’s currently available in select Waitrose stores 🍫✨ I’ve paired it here with a simple, balanced cod and chickpea traybake with roasted vegetables and basil pesto! Cod Chickpea Traybake Ingredients 1 tbsp olive oil 1 courgette, chopped into small chunks (about 1–2 cm) 2 sweet peppers, chopped 1 red onion, sliced 1 x 700 g jar chickpeas, drained 200 g cherry tomatoes, halved 1 tbsp smoked paprika 1 tsp fennel seeds 3 garlic cloves, lightly crushed 2–3 tbsp reserved bean liquid or water 2 cod fillets Basil Pesto 2 tbsp fresh basil, finely chopped (or small handful) 1 tbsp pine nuts, lightly toasted 1 tbsp grated parmesan ½ small garlic clove, finely grated Juice of ½ lemon 1–2 tbsp olive oil Pinch of salt To top Basil Pinenuts Lemon juice Method Preheat the oven to 200°C (fan 180°C). Use a large tray so everything sits in one layer. Add the courgette, peppers and red onion to the tray. Drizzle with olive oil, season with salt and pepper, and toss well. Roast for 15 mins until the vegetables start to soften and lightly caramelise. Meanwhile, make the pesto. Add the basil, pine nuts, parmesan, garlic, lemon juice and olive oil to a food processor and blend until mostly smooth but still slightly textured. Add a splash more oil if needed to loosen. Remove the tray from the oven. Add the chickpeas, cherry tomatoes, smoked paprika, fennel seeds and garlic. Toss well to coat everything evenly. Return to the oven for 10 mins until the chickpeas are warmed through and slightly golden on the edges. Remove from the oven, add 2–3 tbsp water and mix gently to create a light coating. Place the cod fillets on top, season lightly with salt and pepper, and bake for 10–12 mins. Spoon the pesto over the cod and vegetables just before serving, allowing it to lightly coat everything. . . . . . . . . . . #comfortfood #easyrecipe #dinnerrecipe #dinnerrecipes

If you like recipes like this, comment ‘PROTEINSNACKS’ and I’ll send you my Free High-Protein Snacks Without Protein Powder E-Book 🤍 It includes 15+ simple, balanced snack recipes using everyday ingredients, with both sweet and savoury options. Each recipe includes full nutrition information, plus practical guidance to help you build satisfying, high-protein snacks. High-Protein Snacks (No Powder Needed!) Ep. 1 🤍 I’m a nutritionist, and I wanted to start a series of whole food high-protein snack ideas without using protein powder! Greek Yogurt Devilled Eggs 🍳 176 calories | 16g protein * per 2 eggs Ingredients 6 eggs 6 tbsp plain Greek yogurt - I use Fage 0% or 5% 1 tsp dijon mustard Salt & pepper to taste Squeeze lemon juice Salt and pepper to season Topping Smoked paprika Chives Method 1. Add the eggs to a pan of boiling water and cook for around 10 minutes until hard boiled. 2. Once they are done leave to cool down then peel. 3. Slice the eggs in half and scoop off the yolk 4. Add the yolks to a bowl with yogurt, mustard, and salt and pepper, then pipe or spoon the filling back in the eggs 5. Top with smoked paprika and chosen to serve! . . . . . #healthyrecipes #highproteinsnacks #nutritionistrecipes #heathylifestyle #snackideas