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Discover the transformative power of health coaching and nutritional advising, where personalized guidance meets your unique wellness journey. Our dedicated coach and Founder Hayley is here to support you in setting goals, overcoming obstacles, and fostering lasting lifestyle changes for a healthier and happier you.

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EXPLORE WELLNESS

Discover the art of healthy cooking with our delicious and nutritious collection of recipes, designed to fuel your body with the best nutrients for a vibrant lifestyle.

EXPLORE NUTRITION

Discover the world of vitamins and their vital role in enhancing your health. These essential nutrients support various bodily functions, boost your immune system, and promote overall well-being.

EXPLORE HEALTH

Vegetable pan omelette
Serves 4

Half a large sweet potato sliced finely
1 courgette sliced finely
1 onion diced
3 salad tomatoes sliced finely
2 handfuls of spinach leaves
6 eggs
80g of crème fresh
Extra virgin olive oil

Once all your ingredients is sliced, place in layers in a baking dish, starting with sweet potato followed by courgette then spinach and repeat until the dish is half full, finally add your tomatoes on top then sprinkle with with onion and extra virgin olive oil finally put in the oven at 200 degrees for 30 minutes until the sweet potatoes are soft,

Next Whisk together 6 eggs with 80g of crème fresh and mixed herb seasoning then pour on top of the cooked veg and place back into the oven for 30 minutes.

Once cooked serve with optional side salad.

#fuelyourbody💪🙌 #healthybodyhealthymind #healthychoice #healthyeating #healthyeatingideas #nutrition #nutritionist #nutritiontips

I hope you all had a lovely Easter weekend 🐣

My family exchanged Easter eggs and fruits as life is all about balance ☺️

#fuelyourbody💪🙌 #healthybodyhealthymind #healthychoice #healthyeating #healthyeatingideas #nutrition #nutritionist #nutritiontips #easter #easteregghunt #fruit #balance #balanceddiet #easterweekend

Chickpeas and ratatouille soup!

1 tin chickpeas
1 red onion
1 large aubergine
2 small courgettes
2 peppers
1 tbsp tomatoes puree
1 tbsp garlic puree
1 veg stock with 250ml water

Firstly in the over or air fryer cook the diced courgettes and aubergine for 20 minutes at 200 degrees
Meanwhile fry the onion until soft with tbsp garlic puree and tbsp tomato puree in saucepan with a tsp of olive oil for around 6 minutes then add the peppers and simmer for a further 3 minutes.
Next transfer the ingredients from the pan into a pot (or slow cooker)
add the drained chickpeas plus stock to the pot then stir well, when finished add the cook aubergine and courgettes then store ingredients one final time.
Leave 4-6 hours in the slow cooker to reduce or 45 minutes on a medium heat on the stove.
Once cooked you can eat whole or blend in a food processor or with a hand blender into soup consistency.
Finally serve with homemade croutons.

#fuelyourbody💪🙌 #healthybodyhealthymind #healthychoice #healthyeating #healthyeatingideas #nutrition #nutritionist #nutritiontips

Chicken, tomato, mushroom, spinach polenta pizza

As it was my first time making this I didn’t pay any attention to the polenta to water ratio I used.

Using polenta as an alternative pizza base is a good gluten free, low calorie option.
It is good source of fiber and complex carbohydrates meaning it helps keep you fuller for longer and regulate blood sugar levels due to it taking longer to digest.

You can mix herbs and spices in with you polenta mix however just because polenta is healthy doesn’t mean the toppings are so be mindful by considering the overall nutritional balance of the pizza when choosing your topping.

#fuelyourbody💪🙌 #healthybodyhealthymind #healthychoice #healthyeating #healthyeatingideas #nutrition #nutritionist #nutritiontips

Today I successfully completed my first assessment in Nutrition & Weight management & gained my certificate!

Spaghetti bolognas with peppers
Serves 4

Ingredients-
800g tinned tomatoes
500g mince meat 20% fat
1 onion diced
1 1/2 peppers diced
2 medium grated carrots
1 tbsp garlic
1tsp salt
1tsp pepper
2tsp extra virgin olive oil

Firstly in a pan, on a medium heat, with 1tsp of EV olive oil brown your mince then place in a bowl to one side.

Secondly in the same pan with 1tsp EV olive oil, soften the diced onions and garlic for 4-5 minutes until browning then add the grated carrot and the diced peppers to the pan then fry for a further 5 minutes.

Next add back into the pan your mince meat and 2 tins of tomatoes, stir well then leave on a low heat to reduce for 45 minutes.

Set the timer for 30 minutes so it reminds you to start cooking your spaghetti, then cook your spaghetti in a pot of hot water while your sauce continues cooking for a further 15 minutes. Finally plate and serve.

#fuelyourbody💪🙌 #healthybodyhealthymind #healthychoice #healthyeating #healthyeatingideas #nutrition #nutritionist #nutritiontips

1 Pan Cauliflower rice dish (with optional soya sauce)
Serves 2

Ingredients
Half a large cauliflower grated
160g chopped carrots
80g peas
120 edamame beans
160g spinach

This recipe uses all frozen ingredients and half a cauliflower (leftover from last Sunday which I froze) and is all cooked in one pan until lightly golden with a tsp of extra virgin olive oil

#fuelyourbody💪🙌 #healthybodyhealthymind #healthychoice #healthyeating #healthyeatingideas #nutrition #nutritionist #nutritiontips

9% complete with a goal to qualify by September 2025 🤞

Starting my morning the right way ☺️🍵💚

1 iced matcha from @perfecttedenergy
sweetened with a tsp of honey 🍯

I love how they have on the go single matcha sachets!
making it easy to enjoy your favourite matcha on the go or at the office 💚

#fuelyourbody💪🙌 #healthybodyhealthymind #healthychoice #healthyeating #healthyeatingideas #nutrition #nutritionist #nutritiontips

Lentil salad lunch 🥗

Serves 1

Cooked Red split lentils/Whole green lentils mix
1/4 red onion
30g diced cucumber
1/4 green pepper
7 diced cherry tomatoes
Spinach leaves

Mixed together then placed on top of spinach leaves bound with a salad dressing:

1tsp honey
1tsp extra virgin olive oil
1tsp Dijon mustard
3tsp lemon juice
3tsp lime juice
A sprinkle of salt and pepper

Mixed and poured on top of the lentils salad to finish.

#fuelyourbody💪🙌 #healthybodyhealthymind #healthychoice #healthyeating #healthyeatingideas #nutrition #nutritionist #nutritiontips

Feta & Sweet potato lentil bowl
Serves 2

Ingredients
1 block of feta
2 diced sweet potato
2 diced carrots
1/3 of cauliflower
1/4 cup Red split pea lentils
1/4 cup whole green lentils
1 teaspoon Turmeric spice
1 teaspoon Cajun spice

Firstly mixed rinsed and cooked the lentils with a teaspoon of salt then bring to the boil and simmer for 20 minutes

Then Dice and roast the carrots and sweet potatoes together in the air fryer for 20 minutes at 200 degrees.
Cut the cauliflower into chunks, sprinkle with Cajun and turmeric spices then roast in the air fryer for 20 minutes at 200 degrees.

Finally the lentils are cooked drain and rinse them then plate up with the cauliflower, sweet potatoes and carrots then break & sprinkle had a block of feta in each serving then serve.

#fuelyourbody💪🙌 #healthybodyhealthymind #healthychoice #healthyeating #healthyeatingideas #nutrition #nutritionist #nutritiontips

Salmon quinoa bowl 🍣

Serves 1

1 sweet potato (cooked in air fryer 180 degrees for 20 minutes
1 cup of edamame beans (heated in water for 10 minutes)
1/2 grated raw carrot
30g of cooked red and white quinoa
1 salmon fillet (cooked for 15 minutes in the oven)
2 tsp Harissa for dressing

#fuelyourbody💪🙌 #healthybodyhealthymind #healthychoice #healthyeating #healthyeatingideas #nutrition #nutritionist #nutritiontips

Mixed olives & feta couscous with dried apricots & balsamic dressing 🫒

Serves 1

60g couscous
120ml water
Half a block of feta cheese
8 dried apricots
16 mixed olives (green & black)
1 tbsp balsamic vinegar for dressing

#fuelyourbody💪🙌 #healthybodyhealthymind #healthychoice #healthyeating #healthyeatingideas #nutrition #nutritionist #nutritiontips

Parmigiana chicken with new potatoes, spinach and peas
Serves 2

Ingredients
50g parmigiana grated
1 egg
2 chicken breast fillets
500g baby potatoes diced
2 cups of pease
2 cups of spinach

Firstly coat your chicken in egg then the grated parmigiana cheese and put in the air fryer at 200 degrees for 20 minutes.
Secondly dice your 500g new potatoes then boil for 15 minutes in plain water, for the last 5 minutes add 2 cups of pease and 2 cups of spinach.
Finally plate up the potatoes, pease and spinach and place the cheesy chicken on top.

#fuelyourbody💪🙌 #airfryerrecipes #healthybodyhealthymind #healthy #healthyfood #healthychoice #nutrition #nutritionist #chickenrecipes

Balanced picky plate! 💕

My only meal today due to feeling rough

Red pepper
1 grated carrot
1 sliced pear
1 avocado
A portion of grapes
1 pack of Aldi marinated salmon with lemon and black pepper.

#fuelyourbody💪🙌 #healthy #healthybodyhealthymind #nutrition #nutritionist #pickyplate #healthyeatingideas #healthyeatingtips #healthyeating

Night time sweet treat 💕

High in soluble and insoluble fibre to aid digestion and IBS relief.

Banana, blackberries, blueberries, raspberries, chia seeds, hemp seeds and Greek yoghurt. 🍌🫐

#fuelyourbody💪🙌 #healthy #healthybodyhealthymind #healthyeatingideas #healthyeatingtips #nutrition #nutritionist #ibs #ibstagood #ibsawareness

A very green morning 💚

Each item’s signature tastes stimulate diffrent taste receptors creating the perfect mix of freshness, sweet and savoury with the humus tying them all together ☺️

All washed down with an iced cold vanilla matcha 🍵
from my favourite @perfecttedenergy

#fuelyourbody💪🙌 #healthy #healthybodyhealthymind #snacks #healthysnacking #healthysnackingideas #nutrition #nutritionist

1 pan white fish dinner

A quick, light but filling dinner idea

Serves 2

Ingredients-
1 cup of frozen peas
1 cup of frozen edamame beans
1 cup of frozen/fresh spinach
2 tsp of extra virgin olive oil
1 tsp of salt
1 lemon
1 lime
1 cup of water

In a pan on a medium heat put 1 tsp of EV olive oil (swirl it around the pan) then add 1 cup full of frozen peas and 1 cup full of frozen edamame beans, keep on the heat for 5-7 minutes stirring occasionally until cooked then plate up.
Next add the frozen spinach with a cup full of water and simmer for 5 minutes until soft then plate up on top of the pease/beans, throw the water away.
Then add 1 tsp of EV olive oil and place the white fish in the same pan, sprinkle with 1/2 tsp of salt then flip the fish, sprinkle the remaining salt on this side of the fish then squeeze lemon and lime into the pan, leave to cook for 4 minutes then plate up.

#fuelyourbody💪🙌 #healthybodyhealthymind #healthychoice #healthyeatingideas #healthyeatingtips #nutrition #nutritionist #nutritiontips

A glimpse of what I ate in march as a training nutritionist ☺️❤️Fuel Your Body #FuelYourBody #healthyliving #healthyeating #healthybodyhappymind #nutritionist #NutritionTips

1 big question, Do you value your time, money or health more????

Over the last 4 months we haven’t done big food shop in order to eat everything in our fridge/freezer and cupboards to make room for healthier foods.

We put all the money we saved towards a massive online shop to stock up on all the basics in order to only buy fresh fruit & veg each day! Oh of course fridge perishable items.

Today that order arrived-
We have stocked up on grains, tinned items such beans & lentils, tinned tomatoes & purées, spices & condiments used in cooking.
We bought lots of chicken, fish and some pork as treat every so often, repacked in to portions of 2 then froze.
This should last us 4 months at least 🤞

I highly recommend doing this if you’re serious about changing your diet for the better as so many healthy recipes contain items you may not have like harissa, polenta, white/red wine vinger, chickpeas and lentils, which can make you quickly turn to ready meal/convenience food as the easier option when you can’t make a recipe.

Knowing you have yourself covered makes cooking from scratch 100% easier plus I know for a fact the amount of money you spend on pre-made food in the long run is way more than it would be if you cooked from scratch. Overall It’s cheaper and healthier, nearly all of the meals I cook are very quick and easy to make.

#fuelyourbody💪🙌 #healthybodyhealthymind #healthychoice #healthyeatingideas #healthyeatingtips #healthyeating #nutrition #nutritionist #nutritiontips

Homemade chunky vegetable soup

I came up with this recipe because I wanted to clear some space in the freezer.

Ingredients-
3 bags (160g) of Tesco’s steam veg bags (defrosted)
1 onion
1 can of tinned tomatoes
1 tbsp of garlic puree
2 tbsp of tomato puree
1/2 tsp of salt
1/3 tsp of pepper
1 tsp extra virgin olive oil
1 veg stock
200ml water

Firstly finely dice your onion, add it to a saucepan with 1 tsp of EV olive oil, 1tbsp tomato puree and 1tbsp garlic puree and cook until slightly browning on a low heat, next add your tin of tomatoes, your 3 bag of veg, salt and pepper then give the ingredients a good stir, then add your stock mix. Finally turn the tempture up too medium then leave to reduce for 20 minutes then serve.

(For a smoother veg soup blend with a hand blender)

#fuelyourbody💪🙌 #healthybodyhealthymind #healthychoice #healthyeatingideas #healthyeating #nutrition #nutritionist #nutritiontips

A colourful, balanced light lunch for 2

A salad spread consisting of carrots, cucumber, radishes and spring onions with hummus and leafy salad.
A single person serving contains 2 of your 5 a day.

The main fat and proteins come from the chicken and halloumi cheese and the processed hummus.

The main carbohydrates is the whole grain pitta bread.

#fuelyourbody💪🙌 #healthybodyhealthymind #healthychoice #healthyeating #healthyeatingideas #nutrition #nutritionist #nutritiontips

Homemade carrot, coconut & cumin soup!

High in vitamin A, fiber & vitamin C!

Serves 2

455g of chopped carrots (fresh or frozen)
1 tbsp of extra virgin olive oil
2 tsp of coconut oil
1 red onion
2 tsp of garlic pure
2 tsp of ginger pure
1 vegetable stock cube
1 pint of water
1 tsp of salt
3 tsp of cumin seeds
1 tsp of black pepper
1 tsp of corn flower (optional)
2 spring onions

For croutons
3 slices of bread (whole grain or white)
1 tbsp of extra virgin olive oil
3 tsp of cumin powder

Firstly set your oven to preheat at 200 degrees then chop your carrots into small chunks, drizzle with 1 tbsp of EV olive oil and roast in oven for 20 minutes until golden. (Can be roasted in air fryer at same temp/time)

Next, while carrots are roasting; in a saucepan put your coconut oil on a high heat, when melted add the onion, 2tsp of garlic, 2tsp of ginger, 3tsp of cumin seeds, veg stock and 1 pint of water then bring to the boil and leave to simmer for 10 minutes then reduce.

Once the carrots are roasted add them to the reduced ingredients in the saucepan, mix together and cook for a further 5 minutes.
Then transfer to a blender and blend full speed until all ingredients is mixed (be sure to scrap sides down in the blender throughout)

Transfer the blended ingredients back into the saucepan on a low heat then add the whole can of coconut milk, 1tsp of salt and a 1tsp of black pepper and stir on a low heat to warm through for 2-3 minutes. While the soup is warming through chop 2 spring onions for garnishing. If the soup is slightly thin add 1tsp of cornflower then mix well.

Finally plate the soup and garnish with the spring onions and serve.

For croutons-
Chop into small squares 3 slices of bread
Then place into an over proof tray (or air fryer) sprinkle with 1tbsp of EV olive oil and 3tsp of ground cumin powder.
Then place into the oven at 200 degrees for 15 minutes.

Once roasted place in a serving bowl or sprinkle on top of your soup.

#fuelyourbody💪🙌 #healthybodyhealthymind #healthychoice #healthyeatingideas #healthyeatingtips #nutrition #nutritionist #nutritiontips

One pan Steak with Mushroom Sauce

High in vitamin D, vitamin B6, vitamin B12 and antioxidants like iron, zinc and selenium.

Serves 2

2 beef sirloin steaks
Sainsbury’s Steak seasoning

2 teaspoons coconut oil
2 cups frozen peas
Half a bag of whole thyme
1 pack 200g of tender-stem broccoli, asparagus and sugar snaps

For sauce
1 beef broth salted
1 tablespoon whole-grain mustard
2 teaspoons cornstarch
200ml water

For steak and veg
Preheat oven to 67 degrees, Heat oil in a pan.
Sprinkle steak with steak seasoning.
Add the steak and veg to the pan and Cook for 4 minutes, turning the veg to sear both sides
(do not turn the steak).
Place peas around the steak with the thyme.
Transfer the pan to oven and bake for about 8 minutes.
Transfer the steak and vegetables to a plate, placing the thyme on top of the steak, cover and keep warm.

In the same pan, for the sauce, add the mushrooms to pan (without wiping the pan beforehand) Cook over medium-high heat for 3 minutes, stirring occasionally.
Whisk broth, mustard, cornstarch in a jug then pour on top of the mushrooms in the pan.
Stir then leave to bubble & simmer for 4 minutes.

Finally Serve the steak and vegetables with the sauce poured over the steak.

#fuelyourbody💪🙌 #healthybodyhealthymind #healthyeatingideas #healthyeatingtips #nutrition #nutritionist #nutritiontips

Chilli sea bass- full of omega, fibre & minerals
Serves 2

Ingredients-
2 tsp dried chilli flakes
3 tsp of extra virgin olive oil
2 sea bass fillets
1 red onion
8 piccolato tomatoes
1 tsp of garlic puree
1 large courgette
1 whole lemon
Sprinkling of Salt
Sprinkling of Pepper

Firstly take your fish out the fridge to bring it up to room tempter. Then cut your lemon into quarters, dice the red onion finely, cut the courgette and half an aubergine into thin circles and quarter the tomatoes.

Next put 1 tsp of EV olive oil into a pan on a medium heat (swirl the oil around the pan) then add 2 tsp of dried chilli flakes to the pan to infuse the oil, next add your diced onion, courgette and aubergine to the pan and fry for 5-10 minutes (flip courgettes once) until it starts to brown then add your quartered tomatoes then leave for a further 2 minutes.

Then add 2 squeezed lemon quarters to 200ml of water then pour into pan. Leave for 15-20 minutes until it has reduced in the pan.

For the fish put 1 tsp of EV olive oil into a pan (swirl oil around the pan) then put the fish in the pan skin side down, season the flesh side with a sprinkle of salt and pepper, cook on a medium heat for 8 minutes then flip the sea bass over, squeeze a slice of lemon on each fillet.
Finally put 1tsp of EV olive oil into a cup/glass then using a brush, lightly coat the skin with oil (you don’t need to use all of the oil) leave to cook for another 4 minutes.

Finally to serve equally divide the veg between each plate, put the fish on top.
Then mix homemade or store bought mayo with Harissa paste then spoon a small amount onto the fillet for serving.

#fuelyourbody💪🙌 #healthybodyhealthymind #healthychoice #healthyeatingideas #healthyeatingtips #nutrition #nutritionist #nutritiontips

An quick and easy salmon dish!

60g of fresh spinach
4 spring onions
2 salmon fillets skinless
4 tsp of Salmon seasoning
2 tbsp of extra virgin olive oil

Put 1tbsp of EV Olive oil in a pan on a low heat, then add 60g of fresh spinach and gently fry on a medium heat until soft, dice the 4 spring onions then cook in the same pan until browning then plate up.

Next sprinkle 1 tsp of salmon seasoning on each side of the salmon then rub in.
In the same pan, add the other 1 tsp of EV Olive oil on a low heat, then add both the seasoned salmon and cook on both sides for 1 minute.
Finally plate up and serve.

#fuelyourbody💪🙌 #nutrition #homecooking #healthybodyhealthymind #nutrition #nutritionist #nutritiontips

Homemade pesto
using 80g leftover cheese
(The chilli really adds a kick at the end)

30g fresh basil leaves
60g fresh spinach leaves
30g pine nuts
5 tbsp extra virgin olive oil
20g caramelised onion cheddar cheese
10g extra hot chilli Cheddar cheese
(Or 30g any leftover cheese)

Put all of the ingredients together in a blender, blend for 3 minutes, stop and scrape sides down then continue blending. Repeat this process until all ingredients is fully blended.

#fuelyourbody💪🙌 #nutrition #homecooking #healthybodyhealthymind #nutrition #nutritionist #nutritiontips

Thrilled to announce that I am officially training in Nutrition with “Future Fit Courses” 😃😃

My course- Access to HE: Nutritionist & Dietition
Plus-
-Level 5 Nutrition
-Level 4 RSPH
-Level 5 nutrition and immunity
-Level 3 life coaching and mentoring

Gets me as fully qualified as I can be, before looking into going to university to study dietetics.

I have had a passion for nutrition and healthy eating since I was 14-15 years old, Iv tried so many diets for fun just to see the affects they have on my body and already know so much about our bodies when I comes to vitamins, minerals, fats and what affects an array of different food types have on our bodies.

I can’t wait to expand my knowledge to a professional level, actually have an official qualification behind me accredited by the RSPH and awarded the Association for Nutrition’s Advanced status, the highest level of award.

I would recommend anybody who has a passion especially one for as long as I have had, to look into qualifications and if you can get a qualification in it then do it, don’t miss the opportunity you may not get again.

To all my followers thank you for the support while I’m training. I will be using the skills I already have and the new skills I will learn over the next few months to help create balanced meal plans and recipes to share on here for all to see.

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© 2025 Fuel-Your-Body- Hayley Francis by WIX ®

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