Sophie Gastman RNutr(@sophiethenutritionist) 인스타그램 상세 프로필 분석: 팔로워 272,003, 참여율 1.09%

I thought it was about time I properly introduced myself. if you’re new here, hello! this is probably everything you need to know (for now). (headshot by the wonderful @zoebirkbeckphotography)

I WROTE A WHOLE COOKBOOK!!!!!!! FIND YOUR HEALTHY is out on the 23rd April! I can’t tell you how excited/nervous I am to finally share my little book baby with the world. it’s something I’ve poured my absolute heart and soul into over the last year, and if you like my content, you’re gonna LOVE this book. it’s filled with 100 delishhhh recipes AND plenty of myth-busting. no weird food rules no foods that are “off-limits” just proper science + food you’d actually want to eat think of it as your all in one guide to eating well without overthinking it AND YOU CAN PRE-ORDER RIGHT NOW! I know pre-ordering a book feels a bit weird when we’re used to getting everything instantly, but it makes a MAHOOSIVE difference. it tells retailers there’s demand, which means the book gets pushed further and seen by more people (ideally before diet culture gets to them first). basically, every pre-order helps stop it from getting lost in the sea of random diet and weight-loss books. you’ll also pay the lowest price between now and publication day, and the money won’t leave your account until 23rd April. comment ‘preorder’ and I’ll send the link right to your DMs 💗 it would truly mean the world! big ginormous thank yous to: @rumerritt & @olivianightingall & the whole team at @eburybooks / @penguinbooks for bringing this book to life
@joe_woodhouse for the brilliant photography @florenceblair & @brilliantbake for the wonderful food styling @whippedcreamstudio for navigating this entire process with me & keeping me (semi) sane

hear me out, spending £45 a month when you can make something fairly similar for £6 is crazy I honestly HATE how the nutrition space is full of people who seem to suffer from privilege blindness because if your advice or product only applies to the “worried well” or people who are in the highest tax bracket, then you can’t claim you’re trying to improve the health of the general population SO I’ve written a whole piece on why you don’t need expensive supplements over on substack, which is also where you can find the exact recipe for this DIY fibre topper + a full breakdown of the cost & nutritional comparison just comment ‘DIY’ and I’ll send you the link to the free article + recipe 🥜🌰🌱

the trick to cooking on stainless steel (and eating more oily fish) with @oxo.europe New Tri-ply Stainless Steel Mira Frying Pan / ad I’m gonna need you to not knock this one till you’ve tried it, it’s so delish and one of my fav ways to eat sardines! for the omelette: - 3 eggs, whisked with salt & pepper - 1 tin sardines (drained) - 1 large clove garlic, grated - 1/2 tsp fresh ginger, grated - 1/2 chilli, finely diced - 1 heaped tsp gochujang - spring onions, sliced - fresh coriander & mint, chopped - oil for cooking - salt & pepper in a PREHEATED pan, add your oil then fry garlic, chilli and ginger for 30 seconds. add your sardines and mash them lightly so they flake apart then add the gochujang and cook for another min or so stir through the spring onions and herbs and remove from the pan. wipe the pan clean, add a lil more oil, then pour in your eggs - let the eggs set slightly by gently moving sections across the pan. Add the sardine filling and then flip (ideally better than I did). for the carrot salad (I made this with my OXO swivel peeler, which I kid you not, my Mum has had for about 20 years - v gassed to now have my own haha) - 2 large carrots, peeled - 1 tsp soy sauce - 1 tsp rice vinegar - 1/2 tsp sesame oil - 1/2 tsp fresh ginger, grated - 1/4 tsp maple syrup - 1 spring onion, sliced - black sesame seeds (optional) simply shave or thinly slice the carrots and mix them in a bowl with all the ingredients. PS if you want this exact pan, you can get it from John Lewis! #OXOMiraSeries #CeramicPro #ad #madetheOXOway

@sophiethenutritionist for @GoodHealthByGoodFood on why melatonin supplements aren't the answer for sleep problems. For more foods to help with sleep, check the link in bio. And follow @GoodHealthByGoodFood for more science-backed health advice. #sleep #health #nutrition #wellness #naturalsleepaids

Spring fuel: slow release fibre, plenty of plants and a big hit of omega‑3. @sophiethenutritionist has remixed the Niçoise and we are here for it. Search bbc.co.uk/food for mackerel pasta salad niçoise-style or tap @BBCFood to visit the link in our bio. Save to My Food for later. #springsalad

#3 PACKED LUNCH: spicy chicken pittas using up the leftover gochujang chicken, slaw + pickles head to my substack (link in bio) to get the recipe for this + full meal prep structure for all 3 lunches, a shopping list, storage tips etc. PS - the exact containers I use are linked in my bio & you can get 10% off with my code bc I’m nice like that x

what I learnt at the ‘Gut Microbiota For Health World Summit’ (bc I don’t get my info from social media 🤪) / ad most of what you see online around the gut is MASSIVELY oversimplified. I spent two days listening to the latest research and, unsurprisingly, it’s a lot more nuanced than that. here were my top takeaways: 🦠 eating more fibre isn’t necessarily helpful for everyone - if you don’t have the right microbes to break certain types down, it can actually make symptoms worse 🦠 the “issue” with UPFs might be less about the processing itself, and more about things like energy density and how fast we eat them (and as a broad category, they may not negatively impact the gut - a good reminder that not all UPFs are the same!!) 🦠 we lose certain friendly gut bacteria (bifidobacteria) as we age, but some species adapt to survive in the adult gut. I also learnt that authentic kefir is made with bacteria AND yeast (I did not know this!!) and the yeast is actually what adds to the microbial diversity of kefir - plus it helps to naturally preserve it too. big up Activia kefir for being one of the few brands that actually add yeast and for having decades of research behind their products. @lifeatdanone @activiauk #Danone #Activiascience #GMFH #gutmicrobiome

#2 PACKED LUNCH: gochujang chicken fried rice this one makes enough for one lunch (using up leftover rice) and the rest of the chicken gets used up in lunch 3! if you missed lunch 1 - click on the reel thumbnail at the end of this video (how cool is that new feature?) ingredients * neutral oil * 1/2 garlic clove, grated * 1/2 tsp fresh ginger, grated * 1 egg * 1 portion cooked jasmine rice (from meal prep) * 1/2 batch gochujang chicken (from meal prep * 50g frozen peas * 50g frozen edamame * 1 tsp gochujang * 1/2 tsp soy sauce * sesame oil * 1 spring onion, finely sliced * 1 tsp sesame seeds (optional) * fresh coriander, roughly chopped how to assemble 1. Heat a splash of oil in a pan or work over a medium heat. 2. Beat the egg in a jug and fry until fully scrambled, then push to the side. 3. Add the rice and break up any clumps. 4. Toss in the chicken and frozen vegetables and stir fry for 2-3 minutes until heated through. 5. Splash over soy sauce, extra gochujang and a few drops of sesame oil, then add spring onion and sesame seeds. 6. Stir everything together then taste and adjust seasonings if needed. 7. Top with chopped coriander and a squeeze of lime (I also like a drizzle of sriracha but that’s totally optional!) head to my substack (link in bio) to get the recipe for this + full meal prep structure for all 3 lunches, a shopping list, storage tips etc. sent straight to your DMs

Is that you, spring? @sophiethenutritionist is bringing the new season recipes. Fresh 🌱 Search bbc.co.uk/food for turkey meatballs or tap @BBCFood to visit the link in our bio. Save to My Food for later.

happy mamas day 💗 (I know it was yday but celebrate ur mothers everyday am I right?????) WATCH TILL THE END 4 peak wholesomeness when I got to show mumsy the book for the first time!! we all know my mum is the real superstar of this page someone messaged me the other day saying they preordered it just for her recipes and do you know what FAIR so if you feel the same way, dw I am not offended - the 3-4 recipes from my mum are worth the purchase alone either way PREORDER MY BOOK (link in bio) maybe gift it to ur mum?

#1 PACKED LUNCH: miso salmon rice bowls welcome to the first lunch from week 3 of my PACKED LUNCH series - three different lunches, made from the same core ingredients, so you’re not eating the same thing every day. this one makes 2 lunches, with leftovers for lunch 2 + 3 (coming soon) ingredients: for the miso salmon: * 2 x 180g salmon fillets * 2 tbsp white miso * 1 tbsp sake or Shaoxing rice wine (or dry white wine) * 1 tbsp mirin * 1 tbsp soy sauce * 1/2 tsp honey * 1/4 tsp sesame oil� for the sesame-ginger slaw (makes enough for lunches throughout the week) * 300g white cabbage, finely shredded * 300g red cabbage, finely shredded * 1 carrot, julienned (about 100g) * 2 spring onions, finely sliced * a large handful coriander, roughly chopped for the slaw dressing: * 1 1/2 tbsp rice wine vinegar * 1 tbsp toasted sesame oil * 1 tbsp soy sauce * 2 tsp honey/maple syrup * 1 tsp grated ginger * 3/4 tsp white miso paste method whisk the marinade together, then coat the salmon fillets and leave to marinate for 10-60 minutes (even a quick 10 mins works if you’re in a rush). air fry: 200°C for 8–9 minutes�oven: 200°C for 10–12 minutes for the slaw, mix the dressing ingredients in a large bowl then add all the veg and give it a good mix assemble in containers with jasmine rice, slaw, pickles & garnish with spring onions and sesame seeds. if you want to see all three lunch recipes in one place (+ the quick pickle recipe), plus a shopping list, exact meal-prep plan and answers to all your burning q’s (how to store, veggie/vegan swaps, avoiding soggy lunches…) then you can find it all written out on my substack. happy lunching!