Mitchell Weston Nutrition

17/02/2025

OOO

11/08/2024

Possibly not the most popular breakfast idea for some, but hear me out!

Mackerel on toast is actually bloody delicious AND good for you in the following ways 👇

🐟 High in omega 3. Most people are not getting enough DHA & EPA in their diet. This had over 2g omega 3 fatty acids

💪 High in protein. Adding two of these little fishies to my Vogels toast gave me a total of 40g protein

✔️ Low in carbs/sugar. Even with the tomato sauce and toast, carbs came in under 30g

💲Cheap. High protein meals all the time can get expensive. This is perfect on a budget

So! If you are over eggs, don’t do protein shakes, won’t eat dairy yoghurt and miss your toast, then consider this a couple of times a week for a nutritious high protein option 💙🐟

*to minimise mercury intake from fish, up to 3-4 serves mackerel/week is recommended (source: MPI)

14/06/2024

Nutritionist Sarah Mitchell Weston steps us through how to harness the power of collagen to bolster our immunity — just in time for winter

10/05/2024

Nutritionist Dr. Sarah Mitchell Weston shares the best supplement powders to add to your morning routine to ensure optimal health.

04/03/2024

In Verve this month on how to support your body's natural detoxification processes x

Read Verve. March 2024. Issue 206. by Verve Magazine on Issuu and browse thousands of other publications on our platform. Start here!

03/03/2024

Just the day for a little slice of something 🍁
This one is high protein, gluten & dairy free, with hidden veg 💕

ZUCCHINI & COCOA LOAF

1.5 cups grated zucchini
3 eggs
1/4 cup maple syrup
1/4 cup olive oil
1 cup almond flour
1/3 cup cocoa powder
2 scoops pea protein powder
1 tsp baking powder

Grease a loaf tin and preheat oven to 175C.
In a medium-large bowl whisk all wet ingredients together.
Stir in grated zucchini.
Add all dry ingredients and mix until combined.
Pour batter into tin and cook for about 40 mins or until an inserted stick comes out clean.
Cool on a rack, slice, and enjoy with a mug of something warm.

Could add chocolate chips to the mix before cooking if you want a more chocolatey experience! Serve with cream or yoghurt ✨

01/03/2024

Nectarine Caprese Salad 🤌

Day 👏 for 👏 it!

25/02/2024

Pistachio pear & matcha chia pudding ✨

Very satisfying, this high protein lightly nutty pud weighs in at 36g protein, 36g carbs, and 22g fat PLUS it’s super rich in soluble fibre, antioxidants & omega 3.
Take the yoghurt out if you want dairy free/vegan, take the pear out if you want lower carbs - it will still be nutritious without.

1 serve:

20g unsalted pistachios
1 cup unsweetened almond milk
1 tsp. Matcha powder (I bought mine )
1/2 pear
1 serve vanilla pea protein powder (I used )
2 Tbsp. Chia seeds
100g high protein yoghurt

Lightly roast the pistachios (well I did, but maybe you can just use them raw): spread on an oven tray and roast in oven at 175C for 5-10 mins
Once cooled blend the pistachios, almond milk, matcha powder, pear and protein powder in a blender until smooth.
Pour into a glass jar and whisk the chia seeds in until well combined.
Cover and place in the fridge for at least an hour or overnight.
Top with yoghurt when ready to serve.
Enjoy! x

19/02/2024

Out of the office for a couple of days for a little r&r ☀️🏖️

13/02/2024

Broccoli & Tofu - a serious fav and super nutritious.
We bake the tofu cubes first to give them a crispy outer case while still being plush inside: just add them to the stir fry last, long enough to toss & coat in tasty sauce ⭐️

For two:
Two cups chopped broccoli (add other veggies if you wish, I’ve kept it super simple here)
400g firm tofu
Drizzle sesame oil, soy sauce, and a few pinches of cornflour for tofu prep

Sauce:
4 tbsp soy or tamari sauce
2 tbsp rice vinegar
1 tbsp siracha
1 tbsp maple syrup
1 tbsp grated ginger
1 tbsp crushed garlic
2 tbsp corn flour
4 tbsp water

1. Preheat oven to 180c. Line a baking tray with baking paper.
2. Drain tofu and gently press with kitchen towel over the sink. Pat dry. Chop tofu into 1 inch cubes and place in a large bowl. Drizzle soy sauce and sesame oil and carefully toss until coated. Sprinkle cornflour and toss through again. Transfer tofu pieces to baking tray and cook until browned around the edges (about 20 mins).
3. For the sauce: combine cornflour and water in a little bowl and mix until smooth. Mix in the remaining sauce ingredients. Set aside.
4. Heat a bit of oil in a pan or wok over high heat. Add the broccoli florets, and cook and stir for 2 mins or so.
5. Add the sauce, continuing to stir until broccoli is just cooked. Add tofu last and cook until it’s heated through and coated in sauce.
Serve garnished with sesame seeds 💚

06/02/2024

🌱 herb & sunflower seed pesto 🌱

This took 5 minutes. Make a batch to add to your protein, salads, sandwiches. It’s the best!
Plus it’s nut free, dairy free, and vegan💋

2 + cups fresh herbs (I used coriander & chives)
1/4 cup light olive oil
1 Tbsp. Red wine vinegar
1 tsp. Garlic
2 Tbsp. Roasted sunflower seeds
Generous pinch of sea salt
Splash of water

Throw everything into a food processor and it’s done.
Well, I also pan roasted the sunflower seeds before throwing them in. Don’t burn them - couple of mins on the stove.
Enjoy ☺️

27/01/2024

Perhaps not the most popular post on a long weekend, BUT if you need a few good reasons not to have that drink, read on.
Dry February anyone?