Sophie Gastman RNutr(@sophiethenutritionist) 인스타그램 상세 프로필 분석: 팔로워 340,683, 참여율 0.82%

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

Find more high protein recipes on the Good Food app 🦐 @sophiethenutritionist is back with a 20 minute dinner you’ll look forward to – juicy spiced prawn tacos filled with crunchy slaw and a zingy avocado crema. Add it to your summer recipe repertoire along with the rest of Sophie’s healthy-ish recipes! Enjoy 6 months of the Good Food app for just 99p at the link in our bio and get all of Sophie’s exclusive recipes – search ‘spiced prawn tacos with avocado lime crema’ to get this one.

Get the Good Food app for just 99p 🍜 @sophiethenutritionist is taking over the Good Food app with healthy-ish recipes you actually want to cook (and eat) – like this vegan take on the addictive dan dan-style noodles. Ready in 30 mins, it’s faster than your average takeaway. Enjoy 6 months of the Good Food app for just 99p at the link in our bio to get all of Sophie’s recipes, and search ‘tofu & mushroom dan dan-style noodles’ to get this one.

so a man with a platform and no nutrition degree is recommending we only eat 2 meals a day because apparently having 3 is an idea that’s been forced on us by the food industry… seeing as that’s a big fat sweeping statement based on the current evidence let’s talk about it, shall we? so yeah, there are some positive findings for intermittent fasting, but most of it is context-dependent, and it’s too weak to make a blanket recommendation. because some people might do well on 2 meals but some people - like pregnant people, growing teens, older adults, people managing diabetes, anyone with a history of disordered eating - could do a lot worse. and what worries me most isn’t whether people start eating two meals a day. It’s how quickly people start feeling guilty for eating three. so here’s the actual nuance, from someone with a nutrition degree 3 meals a day isn’t biologically necessary, but it doesn’t mean it’s wrong either. I spent 2 years intermittent fasting and know I function wayyyy better on 3 meals a day, plus snacks. It’s not a rule, it’s just what works for me, and in the research, meal regularity and timing seems to be more important than meal frequency. So, I don’t think the food industry invented 3 meals a day to control us, but I do think criticising it is a great way to sell a book. And, hey what a privilege it is to worry about these things. I wonder what would happen if we spent this much energy on the people who don’t know where their next meal is coming from, instead of debating how many we should be having. we’ve got enough nutrition rules already, I don’t think we need another one making people question perfectly normal eating habits.

choc chip walnut banana muffins 7g protein & 4.5g fibre per muffin (without any protein powder!) ingredients wet ingredients: * 300g very ripe banana, mashed (about 3 medium) * 100g Greek yoghurt * 1 egg * 2 tbsp ground flaxseed * 50ml milk of your choice * 3 tbsp olive oil (or melted butter) * 2 tbsp maple syrup or runny honey * 1 tsp vanilla extract dry ingredients: * 160g wholemeal flour * 70g rolled oats * 1 tsp ground cinnamon * ½ tsp fine salt * 1 tsp baking powder * ½ tsp bicarbonate of soda mix-ins: * 50g chopped walnuts, plus extra for topping * 50g dark chocolate chips for the full method, storage instructions etc. head to my substack (link in bio) or comment ‘SNACKY’ and I’ll send you the link

your weekly reminder that health is so much more than just nutrition tell me what gave you vitamin p this week? I hope ur all getting as much as poss x @udderliciousldn never fails me outfit is linked in my bio x a day in leigh on sea! ARSENAL x @crumbvegan ? @themissiondietitian 🫶🏼🫶🏼

Weekend mornings were made for this 🫘🍅 @sophiethenutritionist’s Beany Shakshuka recipe from her new book Find Your Healthy is the kind of breakfast that brings everyone to the table - vibrant, warming, and genuinely good for you. Butter beans add a brilliant hit of plant-based protein and fibre, making this so much more than your average brunch. Beany Shakshuka Serves 4 | 30–35 mins Soften 1 diced onion in olive oil, then add 1 chopped red pepper, 2 tins plum tomatoes, 1½ tbsp tomato purée, 1 tsp harissa paste and 3 minced garlic cloves. Season with ground coriander, smoked paprika and cumin. Simmer for 5 mins. Add 2 tins of drained butter beans with enough water to just cover the sauce. Simmer for 15–20 mins until thickened. Make 4 wells in the sauce and crack in an egg each. Cover and cook for 5–7 mins until the whites are set but yolks still runny. Whisk together 120g tahini, 4 tbsp lemon juice, 1 minced garlic clove and enough cold water to make a smooth, pourable sauce. Spoon into bowls, drizzle generously with tahini sauce and scatter over fresh parsley or coriander. Serve with warm flatbreads or crusty bread. Make it vegan: swap the eggs for extra beans or tofu 🌱 #BangInSomeBeans #BreakfastInColour #SeasonalVeg #FibreRich #EatMoreBeans

apple crumble overnight oats (m&s dupe) 24g protein | 14.5g fibre hate to say it, but the m&s apple crumble overnight oats really did not live up to the hype so HERE have my version, it’s better (in my humble opinion). ingredients (makes 2) apple compote: * 2 apples, skin left on (any eating apple works - I like Granny Smith or Braeburn) * 1/2 tsp cinnamon * juice of 1/2 a lemon * 2-3 tbsp water for the oat base: * 100g oats * 240g skyr or thick Greek yoghurt * 100-120ml milk of your choice, plus more to loosen in the morning * 2 tbsp chia seeds * 1/2 tsp cinnamon * honey or maple syrup, to taste * pinch of salt for the crumble topping: * 25g oats (use GF oats if needed) * 10g flaked almonds * 1/2 tbsp maple syrup * 1/2 tsp a neutral oil * pinch of cinnamon * pinch of salt for the full method, storage instructions etc. head to my substack (link in bio) or comment ‘CRUMBLE’ and I’ll send you the link

remember when you used to do things just because they were fun, not because they optimised your health? yes, I’m a nutritionist. I love food. I love learning about health. but life is meant to be enjoyed and the things that made me the happiest this week aren’t things you can measure. so this is your reminder to focus on topping up your vitamin P as much as you focus on getting 30 plants a week what’s making it onto your list?

chocolate dipped pistachio biscotti from a nutritionist who has actual dessert recipes in their cookbook x because I don’t think every dessert needs fixing!!!! and yes - I’m very aware that most of us could probably do with eating a little less sugar, but I don’t think the answer is making sugar something scary or off limits (or something we need to “be good” around, let’s pls stop saying that) I think learning how to enjoy it in a way that feels balanced and not stressful is a FAR healthier place to be which is why there’s a whole chapter on it in my book that will help you understand how to include it without feeling like you’ve fallen off the wagon if you want the recipe for these biscotti + the sugar chapter, comment BISCOTTI, and I’ll send you the link to order a copy of Find Your Healthy. (it’s currently £6 off on amazon and it can literally be in your hands by tomoz, winnnnnnn)

Follow @bbcfood for all episodes of Stop Overthinking Nutrition... Still sleeping on sardines? 🐟 Add harissa yoghurt + flatbreads and you’ve got a 10/10 speedy, nutrient-dense meal Find the recipe through the link in our bio or search for ‘sardine flatbreads’ on bbc.co.uk/food