Delicia Bale ANutr | Healthy, Easy, Nutritionist Recipes(@nutritiouslydelicia) 인스타그램 상세 프로필 분석: 팔로워 334,127, 참여율 0.11%

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

One of my favourite quick lunches when I want something fresh, satisfying and packed with goodness 🥑🐟 Creamy avocado, protein-rich sardines, salty capers and plenty of fresh herbs on hearty rye bread. It comes together in just a few minutes but is packed with protein, fibre and omega-3 fats to help keep you feeling full all afternoon. I love using the @vilgain sardines in extra virgin olive oil and their organic wholegrain rye bread because they’re made with simple, high-quality ingredients. It’s such an easy lunch to keep on repeat. Comment FAVOURITES and I’ll send you links to my favourite Vilgain products, pantry staples and everyday snacks, along with my 10% discount code. 🤍 Avocado Sardine Caper Toast Per serving 🌱 4.5 plant points | 430 calories | 21g protein | 11g fibre | 20g carbohydrates | 27g fat Serves 2 Ingredients 2 slices Vilgain Organic Whole Grain Rye Bread with Chia Seeds 1 ripe avocado 2 spring onions, finely sliced Small handful fresh parsley, finely chopped Juice of ½ lemon, plus extra to serve Salt and black pepper 1 jar Vilgain Sardines in Extra Virgin Olive Oil, drained well 1 tbsp capers Method Toast the rye bread until golden and crisp. Mash the avocado with the spring onion, parsley, lemon juice, salt and black pepper. Spread evenly over the two slices of toast. Top with the drained sardines and capers. Finish with an extra squeeze of lemon juice, a little more parsley and plenty of black pepper. . . . . . #healthyrecipes #sardines #highproteinlunch #nutritionistrecipes #lunchideas

If you like recipes like this one comment ‘BREAKFASTBOWLS’ for my ‘30 Days of Breakfast Bowls’ series in Ebook form! 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. My go-to heatwave breakfast when I want something cold, refreshing and filling. A creamy high-protein kefir yogurt pudding with chia, flax and hemp seeds, swirled with raspberries and finished with pistachios, cacao nibs, lemon and a little honey. It’s fresh, tangy, crunchy and perfect as a filling breakfast or snack. Raspberry, Pistachio & Lemon Kefir Protein Yogurt Pudding 489 calories | 36g protein | 31g carbohydrates | 19g fat | 17g fibre Serves 1 Ingredients
200g Biotiful Kefir Protein Yogurt Original
1 tbsp milled flaxseed
1 tbsp hemp seeds
1 tbsp chia seeds
150g raspberries, some mashed and some reserved for topping
Juice and zest of 1/2 lemon
1 tsp honey 4 tbsp milk of choice, to thin
1 tbsp chopped pistachios
1 tsp cacao nibs Method 1. Add the kefir protein yogurt, milled flaxseed, hemp seeds, chia seeds, lemon juice, lemon zest, honey and tbsp milk to a bowl and mix well. 2. Leave for 30 minutes to thicken, or chill for longer if you want more of a pudding texture. 3. Mash most of the raspberries with a fork, then swirl them through the yogurt mixture. 4. Top with the reserved raspberries, chopped pistachios and cacao nibs. . . . . . . #healthybreakfast #highproteinbreakfast #guthealth #breakfastideas #nutritionistrecipe

29 🤍 Turns out Chandler was right . . . . . #29thBirthday #NotThirtyYet #FriendsTVShow #ChandlerBing #BirthdayReel

These Chocolate Raspberry Cashew Butter Dates are one of those snacks that feel indulgent but are made with just a few simple ingredients from @vilgain 🍫 One of the reasons I love their products is their focus on simple, high-quality ingredients. Comment FAVOURITES and I'll send you the links to my favourite Vilgain snacks, pantry staples and everyday products, plus my 10% discount code. 🤍 The combination of fibre-rich dates, creamy cashew butter and dark chocolate makes these perfect when you want something sweet and satisfying with a coffee or after dinner. Chocolate Raspberry Cashew Butter Dates 🍫✨ Makes 10 Ingredients 10 Vilgain Medjool dates 60g Vilgain cashew butter 80g dark chocolate, melted 5g Vilgain freeze-dried raspberries, crushed Pinch of flaky sea salt (optional) Method 1. Slice the dates lengthways and remove the stones. 2. Fill each date with a spoonful of cashew butter. 3. Dip or drizzle with the melted dark chocolate. 4. Sprinkle over the crushed freeze-dried raspberries and a pinch of flaky sea salt if using. 5. Place in the fridge for 15–20 minutes until the chocolate has set. 6. Store in an airtight container in the fridge for up to 1 week. 7. Perfect with a cup of coffee when you fancy something sweet but satisfying. . . . . . #chocolaterecipe #daterecipe #easyrecipe #nutritionistrecipes #quickrecipe

If you’re looking for an easy way to eat more fibre, make this tomato and lentil vegetable stew. 🤍 As a nutritionist, I’m always looking for meals that are simple, affordable and nourishing, and this is one I come back to again and again. It’s packed with vegetables, lentils and herbs, with a parmesan rind adding a rich savoury flavour as it simmers. The vegetables soften into the sauce, making it a great option if you’re trying to eat more veg without really noticing them, while the lentils make it filling and naturally high in both fibre and plant protein. Tomato & Lentil Vegetable Stew Per serving 🌱 7.75 plant points and over 4 of your 5 a day | 432 calories | 17g protein | 16g fibre | 44g carbohydrates | 17g fat Ingredients Serves 4 2 tbsp olive oil 2 shallots (around 250g), finely chopped 5 celery sticks (around 200g), finely chopped A few carrots (around 250g), finely grated 1 large courgette (around 250g), finely grated 3 cloves garlic, finely chopped 2 x 400g tins chopped tomatoes 500ml vegetable stock 2 x 400g tins green lentils, drained and rinsed 1 parmesan rind 1 tbsp balsamic vinegar or glaze 1 tsp dried oregano 1 tsp chilli flakes 1 tsp dried thyme Salt and black pepper To Serve * Crème fraîche * Fresh parsley * Extra chilli flakes * Black pepper Method 1. Heat the olive oil in a large pan over a medium heat. Add the shallots and cook for 4–5 minutes until softened. 2. Add the garlic and cook for 1 minute until fragrant. 3. Stir in the celery, grated carrot and grated courgette. Season with salt and black pepper, then cook for 8–10 minutes, stirring occasionally, until the vegetables have softened and started to break down. 4. Add the chopped tomatoes, vegetable stock, lentils, parmesan rind, balsamic vinegar, oregano, chilli flakes and thyme. 5. Bring to a simmer, then cook uncovered for 25–30 minutes, stirring occasionally, until thickened and rich. 6. Remove the parmesan rind and season to taste. 7. Divide between bowls and top with a spoonful of crème fraîche, fresh parsley, extra chilli flakes and salt and pepper . . . . . #healthyrecipes #dinnerrecipe #dinnerrecipes #easyrecipe #nutritionistrecipe

Come pantry restock with me as a nutritionist 🤍 Comment PANTRY and I’ll send you the link to my favourite products. I picked up some everyday staples, easy snacks and cooking ingredients from @vilgain that I use for quick, balanced meals and recipes. I’ve been using more and more @vilgain products recently because they focus on simple, high-quality ingredients without unnecessary additives. Their cupboard staples make it so much easier to build balanced meals using minimally processed ingredients. Use my code DELICIA10 for 10% off your first Vilgain order 🤍 (aff/gifted) First, I restocked on chickpea gnochetti and red lentil pasta. I love legume pasta because it’s such an easy way to add more protein and fibre to quick meals. Chia seeds are a breakfast staple for me, especially in overnight oats, chia jam and yogurt bowls. I also picked up freeze-dried raspberries for breakfasts, snacks and adding crunch to sweet recipes. For easy snack recipes, I grabbed Medjool dates and cashew butter, plus pine nuts for salads, pasta dishes and adding texture to meals. Then I stocked up on a few snacks, including olive oil crisps, mango cashew moons, dark chocolate bananas and almonds, fruit strips and nut butter cups. I like that these are convenient options made with more minimal ingredients. I also restocked on sardines and mackerel in olive oil. I always keep oily fish in the cupboard because it’s such an easy way to add protein and omega-3 fats to toast, pasta, salads or quick lunches. Finally, I picked up some cooking staples including tomato pulp for pasta and stew recipes, honey, apple cider vinegar for quick pickles and dressings, tamari soy sauce for sauces and stir-fries, and olive oil spray for everyday cooking. Comment PANTRY and I’ll send you the link to my favourite products and don’t forget to use DELICIA10 for 10% off your first order 🤍 .
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This vibrant beetroot hummus is a simple way to add more fibre, plant diversity and colour to your meals. Made with chickpeas, beetroot, tahini and lemon, it’s perfect for dipping, spreading onto toast or adding to lunch bowls. Beetroot & Chickpea Hummus 🩷 Per serving 🌱 6.25 plant points | 241 calories | 7g protein | 7g fibre | 16g carbohydrates | 1g fat Ingredients Serves 6 1 jar Bold Bean Co. Queen Chickpeas, drained
 250g cooked beetroot
 3 tbsp tahini
 Juice of 1 lemon
 2 garlic cloves
 1 tsp ground cumin
 4 tbsp extra virgin olive oil
 Salt and black pepper, to taste To Serve Extra virgin olive oil
 Chopped parsley
 Toasted pistachios 
 Crudités, crackers or toasted sourdough Method Add the chickpeas, beetroot, tahini, lemon juice, garlic, cumin, olive oil, salt and pepper to a food processor. Blend until smooth, adding a splash of water or reserved chickpea liquid if needed to loosen. Taste and adjust the seasoning, adding extra lemon juice if preferred. Transfer to a serving bowl and swirl the top with the back of a spoon. Finish with a drizzle of extra virgin olive oil, parsley and toasted pistachios before serving. . . . . . #healthyrecipes #beetroothummus #highfibrefoods #mediterraneandiet #easyrecipes

A high-protein, high-fibre twist tomato sardine pasta using some of my favourite Vilgain staples 🐟🍅 The chickpea gnochetti adds extra protein and fibre, while the sardines provide protein and omega-3 fats. Made with a full jar of sardines, a full jar of tomato pulp, garlic, chilli and fresh basil, it’s one of those easy store-cupboard dinners that feels fresh, flavourful and satisfying. I’ve been using more and more @vilgain products recently because they focus on simple, high-quality ingredients without unnecessary additives. Their cupboard staples are great if you’re trying to build balanced meals with minimally processed ingredients. Use my code DELICIA10 for 10% off your first Vilgain order 🤍 Tomato Sardine Chickpea Gnochetti 4.75 plant points | approx. 640 calories | 36g protein | 9g fibre | 48g carbs | 33g fat Ingredients
 Serves 2 150g Vilgain Chickpea Gnochetti
1 jar Vilgain Sardines in Organic Extra Virgin Olive Oil, using the sardines and around half the oil
1 jar Vilgain Organic Tomato Pulp (425g)
3 garlic cloves, finely chopped
½ tsp chilli flakes, plus extra to serve 2 tbsp capers 
Handful fresh basil, chopped
Juice of 1 lemon
Salt and Pepper Method 1. Cook the chickpea gnochetti, reserving a splash of pasta water before draining. 2. Add some of the olive oil from the sardine jar to a pan and fry the garlic for 1–2 minutes. 3. Add the tomato pulp, sardines, capers, salt and pepper and chilli flakes and simmer for 8–10 minutes until slightly reduced. 4. Toss through the cooked gnochetti with a splash of pasta water. 5. Stir through the basil and lemon juice. 6. Serve topped with extra basil, chilli flakes and black pepper. . . . . . #healthyrecipes #dinnerrecipe #dinnerrecipes #easyrecipe #nutritionistrecipe

An easy summer dessert that looks impressive but uses just a handful of ingredients. These orange possets are creamy, citrusy and refreshing, served in the orange shells and topped with blueberries, pistachios and orange zest 🍊🫐 Orange Possets Serves 8 Ingredients 4 oranges 300ml double cream 60g caster sugar Zest of 1 orange 90ml fresh orange juice Juice of 1 lemon Blueberries Toasted Pistachios, roughly chopped Extra orange zest, to serve Method Cut the oranges in half and carefully scoop out the flesh to create orange cups. Juice the orange flesh, then measure out 90ml orange juice. Stir in the juice of 1 lemon and orange zest. Add the double cream and caster sugar to a saucepan. Bring to a gentle simmer over a medium heat, stirring until the sugar dissolves. Simmer for 3 minutes, stirring occasionally. Remove from the heat and stir through the orange and lemon juice. Leave to cool slightly, then pour into the orange cups. Transfer to the fridge for at least 4 hours, or overnight, until set. Top with blueberries, chopped pistachios and extra orange zest before serving. . . . . . . #healthylifestyle #healthyrecipes #healthydessert #orangeposset #summerdessert