Nutrition made simple.
If you’re a busy person, who might not particularly have the time to cook, but you want to make sure that you are nourishing yourself in the best way possible, you have come to the right place.
tiph&nutrition aims to provide evidence-based information and simple, healthy recipes to help people with busy lives make more balanced food and lifestyles choices. Learn More…
Welcome to tiph&nutrition!
Nutrition & Lifestyle
A balanced diet is key for our health and well-being. I’ve put together a little guide to help you, step by step, towards building a balanced meal that works for you.
We’ve all heard that staying active is vital for our health, but do you really know just how important it is? Let’s dive into the basics of physical activity and exercise, explore their benefits, and discuss how much activity we should aim for to stay healthy.
Nutrition is essential to keep our body functioning and healthy, including keeping our skin healthy. We tend to treat our skin from the outside but to look after our skin's health we must also support it from the inside.
So for glowing skin, let’s look at some nutrients involved in skin health, and some food and lifestyle tips to dote on our skin from the inside out.
With International Women’s day is in March, in celebration of women I wanted to take some time to take a closer look at nutrition for women. Of course, all nutrients are important, but here is a list of some nutrients women should pay attention to.
We’ve all heard we should eat 5-a-day, meaning we should get at least 5 portions of a variety of fruit and vegetables every day. But have you heard of 30 plants a week? Keep reading to find out more!
We’ve all heard about vitamin C, particularly in the winter. It’s often associated with cold prevention and natural remedies. But what is the link between vitamin C and our immune system? And can it really prevent a cold? Keep reading to find out more!
Knowing how to interpret nutrition information labels empowers us to make informed decisions about the foods and drinks we buy. It’s not about checking every single product, and to be fair, most of us don’t have the time when we shop. Yet, it’s helpful to know the important parts and what they mean. So keep reading to understand more about food labelling, how to read them, and a few tips to make shopping easier!
Stress has practically become an inevitable part of our daily lives. Everyone experiences stress to some extent. It’s the way we react to stress that makes a significant difference to our well-being. So let’s dive deeper into what stress is, what are some ways to manage stress and whether nutrition can play a role.
Hydration is an exceptionally important part of nutrition, and it is vital we drink enough fluids to stay healthy. I’m sure we’ve all heard the advice to drink 8 glasses of water per day. But how much do we really need and what counts towards our fluid intake? So let’s talk about water and hydration.
Fats play an important part in a healthy and varied diet. A balanced intake of fats is important as both too little, too much or the wrong type of fats may negatively impact our health. So with the many confusing messages around fats, let’s go back to basics.
Proteins are an essential component for every single cell, tissue, and process in our bodies. So let’s take a step back and return to basics to look at what proteins are and what are their functions.
Carbohydrates - carbs - are an important source of energy for our bodies and form part of a healthy and balanced diet. With the many confusing messages about carbohydrates, let’s simply go back to basics.
Dietary fibre is recognised as a valuable part of our diet with benefits to our health, however, most people worldwide are consuming less fibre than recommended. So what exactly is fibre? Where can we find it? And how can we ensure we are getting enough in our diet?
Vitamin D (a.k.a the ‘sunshine vitamin’) plays an important role in supporting our health, including our bones and immune system. Unfortunately, vitamin D deficiency is highly prevalent worldwide. So let’s go back to basics to understand what vitamin D is, what it does and how we can get it.
Food Features
Autumn and winter are the seasons for sweet potatoes! So let’s take a look at what this root vegetable has to offer.
Heard the saying: “An apple a day keeps the doctor away”? So what makes apples so special? And is the saying true? Let’s take a look.
Almonds are among the world’s most popular nuts. Keep reading to discover what makes almonds so good for you!
Beetroots are a powerhouse of nutrients and lend to both sweet and savoury dishes! With their vibrant dark reddish-purple hues and sweet, earthy flavour, they may be slightly intimidating to cook with, but it’s worth the effort. So here are some reasons to add beetroots to your plate!
Figs - ficus carica - are one of the oldest cultivated fruits! Originally from Asia, they are now grown across the Mediterranean and come in 4 main colours: white, green, red and purple/black. With their soft texture, delicate aroma, and sweet flavour, figs are a really versatile food, so let’s take a look at what they have to offer!
Aubergines, also known as eggplants, are in season from around July to September. With their ability to soak up flavour, they are a great addition to your summer plate. Let’s take a closer look.
Chickpeas - a.k.a garbanzo beans - have become a staple food in the Mediterranean diet. With their versatility for different dishes, these tasty legumes really have a lot to offer. Let’s jump right in and take a look at their nutritional benefits.
Do we need another reason to love chocolate? Let’s still take a closer look as dark chocolate may have more health benefits than you think! So keep reading!
With their uniquely hairy exterior and bright green interior, kiwis - or Chinese gooseberries - are a fantastic addition to winter plates. Keep reading to learn more about this sweet, slightly acidic, tangy fruit.
Citrus fruits are all the rave in the wintertime. From grapefruit to orange and the smaller mandarins, there's really something for everyone. But let’s take a look at the smallest of them all, the sweet & easy to peel clementine!
Winter Squash just brings some colour to the cold weather days, ranging from yellow to orange to dark green and even some with various tones. We can add winter squash to our plates in so many ways, so let’s explore what they have to offer!
Leeks have been revered throughout history by the Egyptians, Greeks, and Romans for their benefits to the throat and voice. So since leeks are in season right now - from early Autumn all the way until Spring - let’s take a closer look!
Pomegranates are in season! Although they may seem intimidating with their tough, leathery skin, it’s worth the effort to get to those crunchy, juicy ruby-red seeds - a.k.a arils - full of deliciousness. So let’s take a closer look at what makes pomegranates so beneficial!
Bell peppers - also known as Capsicum or Sweet peppers - are colourful, versatile, and add a delightful sweetness to your dishes. Since bell peppers are in season from June through to September, let’s take a look at what they have to offer…
Courgettes - or zucchinis - are in season from June to September. This delicious summer squash is so versatile and boasts many nutritional benefits.
Strawberries, the most popular berry fruit globally, are in season - May to July! With their bright red flesh, juicy texture, and sweetness, strawberries are a great addition to any meal, whether savoury or sweet.
Spring is finally here and with that, so is Asparagus season. Whether it’s green, purple, or white asparagus is a great addition to your salads, pasta dish or simply oven roasted as a side dish.
Commonly known for their pale appearance, cauliflowers - a cruciferous vegetable - actually come in a variety of colours - from orange to purple - and present a variety of nutritional and health benefits.
What often comes to mind when we think about oats is porridge/oatmeal, and whether you love it or hate it, oats are a nutritional powerhouse with many health benefits, on top of being versatile and cheap. Keep reading for nutrition facts and the health benefits of adding oats to your diet.
Mushrooms are a healthy addition to your plate, providing many of the same nutritional benefits and attributes as vegetables, meat, beans and grains.
Recipes
This baked egg recipe is about as simple and quick as it gets … if you’re quick at dicing sweet potatoes!
This chai-spiced granola recipe is packed with fibre, nuts and seeds mixed with aromatic spices. Trust me it’s oh-so delicious!
A little breakfast inspiration needed? You have to try this Cinnamon Apple & Chia Porridge!
The flavour combination is absolute perfection, and on top of that, it’s high in fibre and well-balanced to start your day just right!
Give it a go!
Delicious, colourful and crunchy, these chocolate apple slices are a new favourite snack of mine. Simply 5 ingredients, easy to make and simply gorgeous!
Fresh & flavourful, this Nectarine Chicken & Spinach Pasta Salad is the perfect summery mix of sweet and savoury.
Of all the dips, Baba Ghanoush has got to be my favourite. Creamy, savoury and just the best appetiser!
For all the banana & chocolate lovers out there, here is a little snack or breakfast inspiration!
This banana, seeds & chocolate toast can be either an easy breakfast or a balanced snack!
This Banana & Chocolate Bread is just what you need! It’s easy to make & loaded with chocolate chips inside and on top - a chocolate lover’s dream.
This homemade hummus recipe is super easy to make & comes together in minutes. Just smooth, creamy & delicious!
This simple, quick and delicious homemade apple compote takes less than 20 minutes to make. It’s super versatile, use it as a topping for pancakes, on yoghurt, or ice cream, as a cake filling or simply on toast with nut butter!
This Toasted Almond & Coconut Butter is easy, healthy and creamy! Have it for breakfast in your porridge or on toast, as a snack with fruit or have a nice full spoonful in a smoothie, whatever your heart desires.
These Air Fryer Cinnamon Apple Chips are a healthy, delicious, cinnamony snack, easily made in the air fryer!
Looking for a twist on the porridge breakfast? How about using quinoa?
Cooked with creamy coconut milk, this Quinoa Porridge is a plant protein-packed, easy & creamy vegan breakfast you have to try!
A delicious twist on hummus, this Red Pepper Hummus also has almonds to add a slightly nutty taste. Simple, creamy & smooth!
These vegan stuffed bell peppers are packed with flavour, veggies and protein, an easy go-to summer meal!
With just the right mix of fruit, veg, nuts & high-fibre quinoa, this Quinoa, Broccoli & Pomegranate salad is nutritious, bursting with flavour, and super-satisfying!
Looking for an easy-to-grab breakfast? Try this super easy, 3-ingredients chia pudding, full of fibre, omega-3 & protein!
You can top it off with any fresh or frozen berries & nuts, I just use up whatever I have in the house.
Salads don’t have to be boring, try out this Asparagus & Chickpea salad, filled with fresh vegetables & plant-based protein to keep you feeling full. Top it with an easy-to-make lemony vinaigrette to add some zing!
Springtime means lots of green vegetables, and these asparagus egg cups are a great simple way to get some veg and protein. A perfect on-the-go breakfast option, or as a side dish!
This simple chickpea & aubergine curry is packed with flavour & texture, but super easy to make. Serve it over your favourite rice and you have a delicious, balanced meal.
Colourful, delicious and slightly decadent, this Chocolate Kiwi & Blueberry Porridge is just the right way to start your day.
This simple Cauliflower & Leek Orzo dish only requires one pot and 30 minutes of your time! Delicious, filling and full of nutrients!
Nutritious and filling, this chocolate and peanut butter porridge will keep you full all morning and provide lots of healthy fibre.
This creamy (yet dairy-free) mushroom & white bean soup recipe is packed full of proteins, fibres, vitamins & minerals… a real treat during the winter months.
Latest on Instagram…
