Skip to primary navigation
Skip to content
Skip to footer

about
Recipes
BEAUTY
- ARTICLES
- RECOMMENDED
LIFESTYLE
journal
SERVICES
- Skin Nutrition Program
- FOOD STYLING
Contact

Naturally Nourished

Contact

For more information on the Skin Nutrition Programs or if you have a general enquiry, i’d love to hear from you. Please fill out the form below and i’ll get back to you within 24 hours.

Name*
Email*
Nature of Enquiry
- Skin Nutrition Program
- General Enquiry
Your Message*

Footer

NATURALLY NOURISHED NEWS

Get some nourishment delivered to your inbox! Sign up to receive EXCLUSIVE recipes, events and beauty & wellness tips

First Name E-Mail Address

we respect your privacy

Instagram post 2190957395086005749_1547702448

• NEW RECIPE •

Curried Pancake Wraps with a Creamy Chickpea Filling.

A super simple mid-week protein rich recipe for ya! Lightly spiced pancakes with a delicious yogurt & chickpea filling.
They’re great for take to work lunches too. Fill the wraps with anything you fancy!

You can find the full recipe if you head to the link in bio. Enjoy!

Erica x

Instagram post 2172810808069589367_1547702448

WEEKEND PLANS

Glass of 🍷 (or 2,3) with a friend
Pottering
Cooking
Taking pictures of food 🍲📸
More pottering
Watching ‘The Game Changers’ - anyone seen this? It’s been highly recommended so I’m getting involved!
Finishing the brilliant book I’m reading
Working on an exciting new project
Pottering..... and some more pottering. Who else loves a good potter? Tell me, what are your simple pleasures in life?

Wishing you all a wonderful weekend!

Erica x

Instagram post 2172072243144524890_1547702448

Avo toast....It’s an oldie but a goodie 🥑

I’ve simply mashed a super creamy avocado and added finely chopped fresh dill, wholegrain mustard, lemon and salt.
Whacked it onto some toasted sesame bread and jobs a good’n. Simples.

Erica x

Instagram post 2171376933665547962_1547702448

• S K I N A-Z •

v i t a m i n d

Vitamin D, also known as the sunshine vitamin plays a crucial role in the management of skin diseases such as eczema, acne, psoriasis and even some skin cancers.
Here are some nuggets of info on the relationship between vitamin D and skin health:
It acts as an antioxidant within our skin cells protecting them from UV radiation.
.
Studies have shown vitamin D to be effective in improving and in some cases complete clearance of psoriasis. Topical vitamin D has also shown great results.
.
Vitamin D also has the potential to suppress inflammatory responses and therefore supplementation can also be an effective tool to relieve eczema and acne eruptions.
.
Vitamin D can also speed up the production of antibacterial properties, which can prevent skin infections occurring.
.
There is also a link between vitamin D and coldsores (herpes simplex virus). Vit D has been shown to activate cathelicidin, an anti microbial molecule, which fights against the virus. Low vitamin D levels can leave you susceptible to coldsore breakouts.
.
Low vitamin D status has also been linked to many autoimmune conditions with vitiligo being one of them and vitamin D therapy has shown to be effective in the treatment of the disease.
.
Vitamin D deficiency can be quite common, especially for those living in the northern hemisphere and therefore, taking a supplement (D3 is the active form of vitamin D) can ensure you’re getting adequate amounts throughout the winter months. As it is a fat-soluble vitamin, our body stores it in our fat tissues therefore excessive doses can build up to toxic levels. It is advisable to get your levels tested first.
.
Only a few foods actually contain vitamin D. They are: oily fish such as sardines, herring, tuna, mackerel, salmon, anchovies, along with eggs yolks, mushrooms and liver. So exposure to UV sunlight remains the main route to obtain vitamin D, accounting for 90% of our vitamin D replenishment.
.
So that’s the relationship between vitamin D and skin health in a nutshell. If you have any questions please DM me and I’d be more than happy to answer. 😊

Erica xx

Instagram post 2170657722878173950_1547702448

Mmmmmm, I think tonight calls for my warming, nourishing squash and kale curry with cauliflower rice. Cauli is part of the cruciferous family as is broccoli, sprouts and a whole load of other veg! It’s a powerhouse of nutrients especially beneficial in aiding your poor overworked liver in removing all those toxins we are exposed to on a daily basis!

Also, we are entering (dare I say it) pre Crimbo party season so these cruciferous foods can help with the dreaded hangover! I promise (kind of) 😉

Have a good evening lovely people!

Erica xx

Instagram post 2169271098558836909_1547702448

That feeling when you realise the weekend is over. 👎🏻 This one has been pretty wholesome which was much needed after the last! Balance right?! ⚖️ Today I caught up with a wonderful old friend who I’ve not seen in nearly 5 years and it was like no time had passed at all! The day was all about great convos, great wine, reminiscing, laughter and a new incredible pub discovery, which always excites me! 👍🏻 I bloody love Sundays I do 🧡

How would you describe your perfect Sunday?

Erica xx

Instagram post 2168477170096067193_1547702448

How very British of me to talk about the weather but it’s seriously making me want a big bowl of this right now👆🏻 I feel a batch cooking sesh coming on! This turmeric coconut dahl is the perfect nourishing comfort food! Add a large dollop of yogurt for maximum deliciousness😋

Recipe on the blog!

Have the best weekend lovely people.

Erica xx

Instagram post 2162464436426587048_1547702448

Random bowls of fridge-raid finds and leftovers never seem to disappoint!
.
Who else loves a bit of randomness when it comes to creating meals?
.
In this bowl: roasted carrots with a mint & tahini dressing, freekah, sautéed carrot tops with garlic, tomato, avocado, hummus, roasted hazelnuts and coriander. Delish!
.
It’s Friiiday!! Enjoy the weekend you lovely lot! 🤗

Erica x

Instagram post 2161202547956529172_1547702448

• RECIPE •

Turmeric + Chili Hasselback Potatoes!! A fine way to pimp up the humble spud and transform it into a showstopper 🥔🌟 If ya fancy the recipe follow the link in bio.. Erica x

Instagram post 2153988980178090315_1547702448

Made this pie for the fam and it was a total freestyle situ so I didn’t write the quantities down 🙈 oops!

What I can tell you however, is that is was pretty damn delicious and listed below are the ingredients I used to create it...
.
Carrots, spinach, puy lentils, courgette, sweetcorn, halloumi. The sauce is a bechamel I made with oat flour, oat milk & butter, veg stock and Dijon mustard.
The top is mashed potatoes mixed with a little oat milk and butter to make into a creamy purée. I stuck it in the oven for 30 mins at 170fan. I then grated some Parmesan over the top and stuck it under the grill until it went crrrrrrrrispy!😋
.
So.. here is my freestyle veg, lentil & halloumi pie 🥧 👌🏻The fam were fans!

Hope you’re all having a chilled Sunday eve!

Erica x

Instagram post 2151853056191322201_1547702448

It’s WORLD MENTAL HEALTH DAY today and so I wanted to share my musings with you.

Life, as we know is a zigzaggy, up and down journey and we will all be dealt with hardships along the way. We will have days where we feel ecstatic and a little like a super hero 😃💪🏻 and then there will be days where we just can’t face the world 🙈

I know it’s easier said than done and we’ll all have our own individual coping mechanisms but here are some things that really work for me if I’m feeling below par.

1. 🛠 Develop a mental health ‘tool kit’. Try out different techniques to pull you out of a lull or stop any unhelpful thoughts. Cognitive Behavioural Therapy (CBT) is great for this and is offered on the NHS so please go to your GP and make the most of this service available to you. I’ve used this form of therapy myself and it trained me to develop certain ways of thinking, creating new neural pathways and rewiring my 🧠 You have to put it all into practice though but it works!
2. 👭 Talk to friends and family about how you’re feeling. You know the ones who’ll hold a safe, non judgemental space for you and have your best interests at heart.
3. 🚫 Know that it’s more than ok to cancel plans no matter how important they seem, your mental health holds more importance and if you’re not feeling up to a social event because you’re feeling out of sorts make that decision to honour yourself and your health and don’t feel guilty for looking after no.1!
4. 💃🏻 Dance like no one is looking. Let loose! Personal disclosure: I do this A LOT. In my living room. It lifts my mood 100 fold because dancing feeds my soul, gets me flying high on endorphins and allows me to be in the present moment. Also, I’m a frustrated ballerina!
5. 🤣 Laughter is another antidote to feeling blue. Belly laughing is THE BEST!! Hang around with hilarious people, create a ‘funny folder’ on your phone! Save silly memes and videos you come across and dip in when you need a lift! Watch a comedy.. it all works for me!
6. 🌱 Find solace in the fact that there is a way out of the darkness and that these days can be a wonderful time for reflection and personal growth.
CONTINUE READING IN COMMENTS 👇🏻

Instagram post 2150338058277180548_1547702448

• NEW RECIPE ON THE WEBSITE •

Roasted Purple Carrots with a Tahini & Mint Dressing & toasted hazelnuts 😋

This makes a wonderful little side dish and it’s super easy to throw together! Please note: if you don’t have the rainbow carrots to hand, regular orange carrots also work! 🥕
.
Follow link in bio for the full recipe! ✌🏻 Erica x

Instagram post 2141650122027562892_1547702448

• NEW ARTICLE •

The gut and the skin are organs with crucial immune and neuro-endocrine roles and are uniquely related in purpose and function. The intimate relationship between these organs is referred to as the “gut-skin axis” and numerous studies have linked gastrointestinal health to skin homeostasis.
.
Head over to the @thesecretlifeofskin blog where you can find my latest article on this fascinating topic. You’ll learn about: • The relationship between the gut microbiome & skin health • Altered gut function and associated skin disorders such as acne, psoriasis & eczema (atopic dermatitis) • The microbiome of the skin and how it works in synergy with the microbes living in your gut • The role of probiotics & prebiotics in skin health • Probiotics in skincare

The key take away message is:

HEALTHY GUT = HEALTHY SKIN

Really hope you enjoy the read and as always, if you have any questions, please DM me 👋🏻 Erica X

Instagram post 2138799486751665854_1547702448

Hope you’ve all had a cracking weekend!
I’ve been feeling a little under the weather so I’ve used the last two days to get on top of life (might need a bit longer come to think of it..)
I’m queen of pottering. Maybe as I find it flippin hard to sit still and fully relax!!
Anyway, got a ton of jobs done and feeling rather content.
.
Part of my contentment (smugness) comes from this food I prepped for the week ahead and satisfyingly packing it into glass containers to store away in the fridge.
.
Dunno about you but sometimes I cannee be bothered to cook (as much as I love it!) of an evening when I’ve had a long day so that’s where meal prep comes in and saves your ass. You can mix n match throughout the week. I’ll be using this spread to put in my lunches too. It’s a great way to use up any bits lurking in the fridge/cupboards so you don’t waste anything.
.
From top left:
Steamed broccoli
Green lentils
Steamed green beans
Grilled halloumi
Quinoa
Roasted new potatoes with turmeric & black onion seeds
Bircher muesli (for breakie)
Roasted chili sweet potatoes
Stewed apple & cinnamon
Pea, edamame & horseradish purée
.
Tell me, what do you prep for the week ahead and does it fill you with the same immense satisfaction & joy???? 💃🏼

Instagram post 2119844736718949533_1547702448

• N E W R E C I P E •

Cavolo Nero, Roasted Courgette & Chili Linguine

I often have a hankering for a big bowl of steaming pasta with a ton of parmesan, going in for seconds (definitely seconds) sometimes thirds then laying on the sofa in a food coma! 🐷
.
I frequently make a simple garlic & chili linguine however with this one I’ve added some veg into the mix to maximise nutrient intake! (Having said that, my simple version is da bomb!). To make this dish vegan just omit the parmesan!
.
Anyway, this one ticks all the boxes and I think you just might like it 😉.
.
For the full recipe and list of health benefits this dish offers, follow link in bio. Enjoy!
.
Here’s a nutritional nugget to get the juices flowing:
Lutein is a carotenoid present in green leafy veg and high concentrations can be found in Cavolo nero... It can decrease the erythema (red skin) induced by UV- light and has the ability to filter blue light (computer screens and phones and the sun!), which causes lasting damage to the skin. Upping your intake of Cavolo nero prior to going on holiday could be very beneficial and provide extra skin protection against the suns rays.✌🏻 Erica x

Instagram post 2116234167503944861_1547702448

• Spotlight on Skin Hydration •
.
You may automatically associate H2O 💦with hydrated skin however if you’re not getting enough FAT in your diet then your skin hydration will not be optimised..
.
Have you heard of transepidermal water loss (TEWL)?? This is the amount of water that passes from inside the body and passively evaporates through the stratum corneum, the skins outermost layer/skin barrier into the external environment. An increase in TEWL is a factor at play in skin dehydration.
.
An impaired skin barrier causes an increase in TEWL subsequently leading to dry skin, therefore to keep the hydration ‘locked in’ 🔑we must protect and nourish the barrier. How do we do this?
.
One way is through diet: the skin is a lipid rich structure. Lipids = Fats! The major lipids of the stratum corneum are: ceramides, cholesterol & fatty acids.
.
Linoleic acid (omega 6) is the major fatty acid in the epidermis and food sources include: sunflower seeds, sunflower oil, soybeans, avocado, pine nuts, pecans, safflower oil, Brazil nuts, sesame oil. Try not to over do it with your omega 6 as too much can be pro-inflammatory. Balance it out with omega 3 fatty acids👇🏻
.
EPA & DHA (omega 3 fatty acids) are also incorporated into the epidermis and are essential in maintaining a healthy skin barrier. Food sources include: 🐟 sardines, mackerel, herring, anchovy, salmon, trout, tuna, krill oil, micro algae. Eggs also contain small amounts of DHA. Plant sources of omega 3 include: walnuts, flax, hemp, chia, soy.
.
So, a low intake of fatty acids leads to abnormalities in skin barrier function and increased water loss leading to dryness and loss of elasticity. Get your fats in for plump, firm, glowing and hydrated skin!
.
I’ll be posting more on skin hydration and discussing the most efficient topical oils and ingredients in skincare to keep dry skin at bay! Hope this was helpful. Please leave any comments or questions below 👇🏻😊
.
Have a wonderful evening lovely people!

Erica x

© Naturally Nourished 2019