Delicia Bale ANutr | Healthy, Easy, Nutritionist Recipes(@nutritiouslydelicia) 인스타그램 상세 프로필 분석: 팔로워 297,652, 참여율 1.76%

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

Eating like this is not ‘dieting’ it’s simply eating real, whole, nutrient-rich foods that support your body and and health 🌱✨ And yes… you can still enjoy all the fun, less nutritious stuff without guilt, when the majority of your meals are built on this foundation 🍓🫐🥑🥦🍉🍋🥕🍠 . . . . . #eatrealfood #ultraprocessedfoods #nutritionist #healthylifestyle #healthyrecipes

Unprocessed Made Easy has been out for over 6 months now — if you still haven’t got your copy, comment ‘UNPROCESSED’ below and I’ll send you the link directly! ✨⁠ ⁠ This cookbook is all about helping you reduce ultra-processed foods (UPFs) with 75 easy, nourishing recipes — from meal-prep breakfasts and batch-cook lunches to comforting dinners like Katsu Chicken Curry, Roasted Mediterranean Vegetable Lasagne, and Chicken, Leek & Mushroom Pie. Plus snacks and desserts you’ll love too!⁠ ⁠ Whether you’re just starting your journey to eating less processed or looking for fresh, flavour-packed ideas, this book makes it simple and sustainable. Every recipe uses real ingredients, with no fuss or overwhelm — just good food that makes you feel good.⁠ ⁠ 📚 Written and photographed entirely by me, and I’ve been so grateful for all the support and love over the past 6 months!⁠ ⁠ You can grab your copy via the link in my bio — or drop a ‘UNPROCESSED’ in the comments and I’ll send it straight to your DMs 💛 ⁠. . . . . #unprocessedmadeeasy #ultraprocessedfoods #upfs #healthyeating #healthylifestyle #nutritionist

AD This soy-glazed tofu egg noodle stir-fry is my go-to for busy days when I want comfort food that still feels nourishing. The rich, savoury depth comes from Lee Kum Kee Soy Sauce @lkkeurope coating every silky strand of noodle and crispy tofu perfectly. Quick, glossy, and full of flavour-this is how I’m re-doodling my noodles. Kum Kee Plain Noodles range is available now at Sainsbury’s and Amazon. 🍜✨ Crispy Soy Garlic Tofu Stir-Fry 🥢 Ingredients Serves 2 4 tbsp Lee Kum Kee soy sauce 1 tsp sesame oil 1 tsp honey 1 clove garlic, minced 1 tsp grated ginger 150g firm tofu, pressed and cubed 1 tbsp cornflour 2 portions Lee Kum Kee plain egg noodles 2 spring onions, sliced 1 bell pepper, sliced 1 handful Tenderstem broccoli 100g edamame beans Neutral oil, for cooking Sesame seeds, to finish Extra spring onions, to finish Method 1. Mix the soy sauce, sesame oil, honey, garlic, and ginger in a bowl. 2. Toss the tofu with cornflour, then coat well in the sauce. 3. Pan-fry the tofu in a hot non-stick pan until golden and crisp. Remove and set aside. 4. In the same pan, cook the bell pepper, Tenderstem broccoli, and spring onions for 4–5 minutes until softened. 5. Add the noodles, edamame, tofu, and remaining sauce. Toss and cook for 2–3 minutes until evenly coated. 6. Finish with sesame seeds and spring onions and serve immediately. . . . . . #easyrecipe #nutritionistrecipes #NoodlesRedoodled #LeeKumKee #NoodlesRedoodledChallenge

This tuna melt sweet potato is a simple, nourishing twist on a classic. Roasted sweet potato halves are filled with a creamy tuna mixture, spring onions and celery, and finished with melted cheese. It’s high in protein, easy to make in the oven or air fryer, and works well for an easy lunch or dinner! Tuna Melt Sweet Potato 🍠🐟 Per serving - 5.5 plant points 🌿 518 calories | 44g protein | 7g fibre | 38g net carbs | 21g fat Ingredients Serves 2 2 large sweet potatoes 1 tbsp olive oil Salt and black pepper 2 x 110 g tins tuna, drained Handful spring onions, finely sliced 2 tbsp chives, chopped 2 celery stick, finely chopped 4 heaped tbsp greek yogurt Juice of half a lemon 2 tbsp capers, finely chopped (optional) 60g grated cheddar To top Chives and spring onion Method Preheat the oven to 200°C fan or air fryer to 190°C. Slice the sweet potatoes in half lengthways, rub the cut sides lightly with olive oil, and season with salt. Place cut-side up on a baking tray and bake for 30–35 minutes, or air fry for 20–25 minutes, until completely soft in the centre and lightly caramelised. Remove from the oven or air fryer, fluff the flesh slightly with a fork, and season with black pepper. In a bowl, mix the tuna with the spring onions, chives, celery, greek yogurt, lemon juice, capers, and plenty of black pepper. Spoon the tuna mixture evenly over the sweet potato halves and top with grated cheese. Return to the oven for 5–8 minutes, or air fry for 4–6 minutes, until the cheese is melted and bubbling To serve top with spring onion and chives! . . . . . #healthyrecipes #sweetpotato #dinnerrecipes #dinnerinspiration #mediterraneandiet

Light, nourishing, and naturally balanced, this cottage cheese and blueberry sourdough toast combines protein, fibre, and slow-release carbs for steady energy. It’s fresh, lightly sweet with healthy fats from hemp seeds and warmth from cinnamon. Perfect as a snack as written, or scaled up for a more satisfying supportive breakfast. Cottage Cheese & Blueberry Sourdough Toast Per slice 🍞 322 calories | 18 g protein | 35 g carbs | 11 g fat | 6 g fibre Ingredients 1 slice seeded sourdough bread 100 g natural cottage cheese 1 handful blueberries 2 tsp hemp seeds 1 tsp honey ¼ tsp ground cinnamon Method 1. Toast the seeded sourdough until golden and crisp. 2. Spread the cottage cheese evenly over the warm toast. 3. Top with blueberries and sprinkle over the hemp seeds. 4. Drizzle with honey and finish with cinnamon. . . . . . #nutritionistrecipes #nutritionistrecipes #snackideas #cottagecheese

These carrot cake inspired cookies are soft and thick with all the cosy flavours of classic carrot cake in a more nourishing, everyday form. They’re made with oats and ground almonds for fibre and texture, naturally sweetened with maple syrup, and packed with grated carrot and raisins for moisture and sweetness. These are perfect as a satisfying snack, a healthier treat with a cup of tea. Carrot Cake Cookies Per cookie 🍪4.5 plant points | 269 calories | 7g protein | 4g fibre | 23g net carbs | 16g fat | Ingredients Makes 8 110 g oats
 80 g ground almonds
 1 tsp ground cinnamon
 1/2 tsp baking soda
 Pinch of salt
 2 carrots, finely grated
 60 g raisins
 2 tbsp pumpkin seeds
 2 tbsp walnuts, finely chopped
 2 medium eggs
 4 tbsp maple syrup
 3 tbsp olive oil
 1 tsp vanilla extract Cream cheese drizzle
 20 g light cream cheese 1/2 tbsp icing sugar 
 1–2 tsp milk
 ¼ tsp vanilla extract Method 1. Heat the oven to 180°C fan and line two baking trays with baking paper. 2. Add all the cookie ingredients to a large mixing bowl. 3. Mix well until fully combined to form a thick, scoopable dough. 4. Scoop the mixture using a cookie scoop and place onto the trays, leaving space between each cookie. 5. Gently press each scoop down slightly to create thick cookie discs. 6. Bake for 15–18 minutes, until just set with lightly golden edges. 7. Leave to cool on the trays for 10–15 minutes to firm up. 8. Stir the cream cheese, icing sugar, milk, and vanilla until smooth and fluid. 9. Drizzle lightly over the cooled cookies using a spoon or piping bag . . . . #healthylifestyle #healthyrecipes #healthysnack #snackrecipes #nutritionistrecipe

This bowl is warm, fruity, and packed with protein and fibre to keep you feeling satisfied for hours. Soft, fluffy scrambled banana oats form the base, topped with a tangy raspberry “jelly,” creamy Greek yogurt, a drizzle of peanut butter, and pumpkin seeds for a little crunch and extra nutrition. If you like recipes like this one comment ‘BREAKFASTBOWLS’ for my ‘30 Days of Breakfast Bowls’ series in Ebook form! Peanut Butter & Jelly Scrambled Oats 🍓 2/5 a day 🍌 6.25 plant points 🌿 586 calories | 26g protein | 16g fibre | 63g net carbs | 20g fat Scrambled Oats Serves 1 1 small banana
 1 whole egg
 40g oats
 Sprinkle of cinnamon
 1 tsp vanilla extract Raspberry ‘Jelly’ (makes enough for 2 servings) 200g frozen raspberries
 1 tsp maple syrup 2 tsp chia seeds To Serve 100g Fage 5% Greek yogurt
 2 tsp natural peanut butter
 1 tbsp pumpkin seeds Method 1. Mash the banana in a bowl, then whisk in the egg, oats, cinnamon, and vanilla until fully combined. 2. Add to a non-stick pan over medium-low heat and cook, stirring continuously, until softly set and fluffy, about 4–5 minutes. 3. Simmer the raspberries and maple syrup in a small pan for 6–8 minutes until thick and jammy, lightly mashing as they cook. Stir in chia seeds to help it thicken 4. Spoon the scrambled oats into a bowl and top with Greek yogurt, warm raspberry jelly, peanut butter, and hemp seeds. . . . . #nutritionistrecipes #nutritionistrecipes #breakfastrecipes #breakfastideas #scrambledoats

This green mac & cheese is comfort food with a little more going for it. The sauce is built on courgette and spinach for extra fibre and micronutrients, blended into a creamy cheese sauce that still feels indulgent without being heavy. Finished with spelt pasta and broccoli for slow-release carbs and texture! Per Serving- 558 calories | 26g protein | 8g fibre | 70g net carbs | 16g fat Green Mac & Cheese 🌿🧀 Ingredients Serves 4 30ml olive oil 30 g plain flour 600ml semi-skimmed milk 2 courgettes, grated 
 200 g frozen spinach 2 tsp Dijon mustard
 80 g mature cheddar, grated
 30 g Parmesan, finely grated Salt and black pepper 320 g Northern Pasta Co Spelt pasta
 1 large broccoli, cut into small florets Method 1. Heat the olive oil in a large pan. Add the flour and stir continuously to form a roux. Cook for 2–3 minutes until lightly golden. 2. Gradually whisk in the milk, a little at a time, allowing it to fully incorporate before adding more. Continue stirring until the sauce thickens and is smooth. 3. Stir in grated courgette and spinach and cook for a few minutes. 4. Stir in the mustard, cheddar, Parmesan and allow the cheese to melt into the sauce while stirring. 5. Transfer the sauce to a blender and blend until smooth and green. Return to the pan and keep warm. 6. Cook the pasta according to packet instructions, adding the broccoli florets for the final 3–4 minutes. Drain well. 7. Stir the pasta and broccoli through the sauce and cook for a further 2–3 minutes until evenly coated. 8. Transfer to an oven-safe dish, sprinkle over the remaining cheese and grill until melted and lightly golden. . . . . . #healthyrecipes #vegetarian #dinnerrecipes #dinnerinspiration #nutritionistrecipe

I had to try these roasted cheese filled potatoes as I had been seeing them everywhere! Butterkäse is what was used in the original recipe but Havarti, Gouda, Edam, or Fontina are all great alternatives if that’s why you can find! Courtney Cook Roasted Sweet Potatoes 🍠 Ingredients 2 medium sweet potato 2 tbsp olive oil Sea Salt 2 sticks of Butterkäse (or Havarti, Gouda, Edam, or Fontina) Method 1. Wash the sweet potato and place in a lined roasting tray and pierce it several times with a fork. 2. Drizzle with olive oil and salt then use a brush to spread in evenly 3. Cook until completely soft - Oven: Place directly on the rack in a 180°C (fan) oven (tray underneath) and roast for 50–60 minutes. Air fryer: Cook at 160°C for 35–40 minutes, turning once. 4. Leave them to cool slightly and then slice off the ends of the potato 5. Make a hole in the potato and push the cheese in then let it sit for 5-10 minutes for the cheese to melt. . . . . . #sweetpotato #easyrecipe #sweetpotatorecipe

These tandoori roasted chickpeas are a simple, protein and fibre rich snack made with everyday spices and minimal effort. Perfect for snacking straight from the tray or sprinkling over meals like salad and soup! Tandoori Roasted Chickpeas 🤍 Per 1/4 recipe | 157 calories | 7g protein | 7g fibre | 16g net carbs | 6g fat 
 Ingredients Makes 4 portions 1 x 570g jar of chickpeas (drained weight 400g) or two tins, drained and rinsed 
 1 tbsp olive oil
 1 tsp cumin seeds, lightly crushed
 1 tsp coriander seeds, lightly crushed
 ½ tsp ground turmeric
 ½ tsp Kashmiri chilli powder
 ¼ tsp chilli flakes
 Salt to season Method 1. Preheat oven to 180°C or air fryer to 180°C. 2. Pat the chickpeas very dry with a clean tea towel. 3. Place the chickpea on a roasting tray and drizzle with olive oil and sprinkle over spices, then mix to fully coat. 4. Roast in oven for 35–40 minutes, shaking halfway, until golden and crisp or in airfryer for 14–18 minutes, shaking every 5 minutes until crunchy and golden. 5. Allow to cool slightly as they crisp up even more as they cool! . . . . . #healthysnack #snackideas #healthylifestyle #nutritionistrecipes #easyrecipe

This is a go to recipe for me when I need a quick, easy lunch that’s also genuinely nutritious. It comes together in minutes, uses simple cupboard ingredients, and delivers protein, healthy fats, and flavour without any fuss. Perfect for busy days when you want something satisfying but still balanced. I toasted the sourdough in my @haieruk I-Master Series 7 Glass Toaster. With adjustable browning settings and a clear glass design, so you can see it turn perfectly golden every time! AD Gifted Tomato Sardine Toast 586 calories | 35g protein | 9g fibre | 43g net carbs | 28g fat | 1 portion of oily fish 🐟 | Over 10 plant points with the seeded bread Ingredients 2 slices seeded sourdough 1 tin sardines in olive oil (I used Waitrose Picante Sardines) Small handle cherry tomatoes, halved 2 tbsp grated parmesan Pinch of chilli flakes (if not using chilli sardines) Drizzle of olive oil Squeeze of lemon Fresh parsley Method 1. Toast the bread until lightly golden. 2. Mash the sardines with some of the oil from the tin, salt, pepper and grated Parmesan. 3. Spread this on the bread,d then layer the tomatoes on top. Add a drizzle of olive oil and a sprinkle of pepper. 4. Place under a hot grill for 4–6 minutes until warmed through and lightly golden. 5. Finish with lemon juice and fresh parsley. . . . . #healthyrecipes #sardines #lunchrecipes #lunchideas #nutritionistrecipes