The Nourish Kitchen

The Nourish Kitchen Enjoy every type of food and still achieve your goals ✨

Healthy recipes for those who love to cook 🥰
🌸Download my app - https://www.nourishdt.com/nourishkitchenapp
Hi, I'm Gen, a registered dietitian by profession with a great love for food!

This dish was everything I expected and more 🥹 It does also appear more complicated to make than it actually is 🙌🏻Simple...
29/09/2026

This dish was everything I expected and more 🥹
It does also appear more complicated to make than it actually is 🙌🏻

Simple, delicious and quite honestly feels like comfort in a bowl ❤️

I use brown wild rice for a bit more fibre than white rice, I also didn't add extra salt because of the salt in the stock and soy sauce.

Chicken and rice but make is nice 😉

Love,
Gen
X

26/09/2026

A cheesecake recipe to save 😍
 
I tried the viral upside down cheesecake trend but of course made a few changes to make it lower fat (and calories) and increase the protein content.
I've used the new WOOLWORTHS SA Greek Style Strained Low Fat Yoghurt to replace the cream. Why? For a few reasons:
1. It's a low fat, higher protein option
2. It's strained, which will help your cheesecake set (has less liquid than other yoghurts)
3. It's the right amount of creamy and tangy - perfect for a cheesecake
I've also chosen a fridge cheesecake because there's added bifidobacterium culture in the yoghurt and if we bake it, the heat will destroy the cultures.
 
A no fuss dessert that you can definitely get away with eating daily (dare I say 😉)
 
Recipe in the comments ❤️
LOVE always,
Gen
X

A weekend bake for you 🫶🏻Once cooled store in an airtight container in the fridge if you expect this banana bread to las...
25/09/2026

A weekend bake for you 🫶🏻

Once cooled store in an airtight container in the fridge if you expect this banana bread to last more than 2 days 😅 PS it did not with my son 😂

2 ways I LOVE to serve banana bread that you need to try:
1. As a breakfast - toast it in the toaster and crumble it over a bowl of Greek yoghurt with some berries
2. Toast a slice in a pan on the stove, serve with a spoon of Greek yoghurt or cottage cheese for extra protein and a drizzle of honey or sprinkle of sweetener as a higher protein snack.

Happy Friday lovely people (hopefully a long weekend for most 🤗).

PS this is one of 6 of my banana bread recipes, you can find the others in my app - simply search banana bread in the search bar. I also have a single serve recipe too 🔥

Love love love,
Gen
X

22/09/2026

Baklava overnight oats - the perfect Spring breakfast 🌸

I eat oats almost every single day for breakfast but when the weather gets warmer I make overnights oats - a more refreshing meal than a cozy bowl of oats ☀️

Why overnight oats? Don't get me started 😍🥹
- it takes 5 minutes to prep
- Can be meal prepped
- It's easy to load with fibre and protein
- Blank flavour canvas (you can go wild 😉)

This is one of my many variations, full recipe below ❤️

LOVE 💕
Gen
x

Ingredients:
- 45g Lifestyle Food rolled oats Lifestyle Food
- Pinch of salt
- 2 sachets sweetener (I use sucralose)
- 1 tsp Lifestyle Food chia seeds
- 1 tsp Lifestyle Food cinnamon
- 50ml Indezi plain Kefir
- 100g low fat Greek yoghurt or fat free cottage cheese
- 50g fat free Greek style yoghurt
- 80ml fat free milk
- Naartjie or orange zest
Topping:
- 5g pistachios, chopped roughly
- 1 tsp Lifestyle food honey

Method:
1. Mix all the ingredients (except for the topping) together in a bowl.
2. Sprinkle over the pistachios and drizzle on the honey.
3. Cover and leave in the fridge over night

I get most of the base ingredients for my overnight oats from as well as the Indezi kefir from Dis-Chem Foods

Some of you may know, I'm currently following my own 8 week programme but extended until the end of the year. So my plan...
20/09/2026

Some of you may know, I'm currently following my own 8 week programme but extended until the end of the year.
So my plan of action with meals is:
🔥keep them simple and repeat meals especially at lunches when I don't eat properly
🔥 cook protein (like chicken) and starched in advance (where I can)
🔥 have boiled eggs as my afternoon snack every single day (to get myself into the routine of an afternoon snack so I don't eat the entire kitchen in the evening and to eat more protein), not pictured
🔥 and lastly I have planned for joy too - a mint choc Wonderbar almost every night
I'm entering week 5, week 3 was the most challenging in terms of boredom around food, but that's now gone and the routine has made the mental aspect of meal planning and grocery shopping an absolute breeze.

I hope my meals give you some ideas for your meals for the week ahead 🫶🏻
When in doubt keep it simple (carb, protein, veg, fat) ❤️

Love, always
Gen
X

17/09/2026

Yes, I've used cottage cheese but not all my recipes do - I believe I've got a good balance 😉

I made this recipe with my son in mind, he's been preferring a savoury breakfast recently and I wanted to make something that I could prep in advance for his weekday breakfasts, simply heat up and smother with butter 🧈

For an adult I'd definitely recommend adding a little extra like an egg, cottage cheese (again 😂), ham, mozzarella, rocket, tomato or avo to increase the protein, calories and fibre or have it as a high protein snack 🔥

PS store in an airtight container in the fridge, they also freeze so well!

Full recipe and macros will be uploaded to my app soon 🫶🏻

Gen,
X

Ingredients:
- 250g flour
- 1/2 tsp salt
- 3 tsp baking powder
- 1/4 tsp baking soda
- 250g fat free cottage cheese smooth
- 2 eggs
- 1 tbsp olive oil
- 1 tbsp honey
- 100g ham, diced
- 80g cheddar cheese, grated
- 2-3 tbsp chopped chives

Method:
1. Preheat oven to 180'C
2. Mix the dry ingredients together. In a separate bowl mix the wet ingredients
3. Stir in the ham, cheese & chives to the dry ingredients followed by the wet ingredients. Mix until a dough forms (it's a sticky dough)
4. Place on a flour surface and shape into a rectangle - cut into 6 buns.
5. Place on a baking tray, brush with milk
6. Bake for 30 - 35 minutes
7. Cool slightly before serving

A 5 minute, high protein, cake for breakfast recipe 🧁My bow cakes have a history attached to them - they go many years b...
15/09/2026

A 5 minute, high protein, cake for breakfast recipe 🧁

My bow cakes have a history attached to them - they go many years back when I was chronically dieting and my breakfasts were only oats and whey powder.

If you've been there you know exactly how horrible oats and whey becomes very quickly 😭

So I improvised - I still used oats and whey I just used a different form and cooking method 🔥 my bowl cakes have since been upgraded many times over!

What flavour variations would you like to see 🫶🏻 let me know in the comments below.

PS you can find more bowl cake recipes in my app ❤️

LOVE LOVE LOVE,
Gen
X

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