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Good Nutrition by Sash

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Deutschland
Berlin
Good Nutrition by Sash

Hi, I’m Sash, a Nutritional Coach passionate about helping busy moms and their families thrive through personalized nutrition!

I specialise in Family Nutrition, focusing on hormone balance, gut health, and practical strategiesto make healthy eating simple

16/05/2026

quick breakfast hack for designer breakfast bowls — 28g protein 🐉🌸
& done in 3 minutes.
here’s how →
⅓ pack Wholey Dragon Bowl
• 150ml milk of choice
• 1 scoop protein powder
blend until thick & dreamy ✨
top with chia seeds, flaxseeds, banana, raspberries & oats
nourishing, beautiful, and done before your coffee brews ☕
because good nutrition doesn’t have to be complicated — it just has to feel good 🤍
save this for tomorrow morning 👆

19/04/2026

A little memory popped up on my phone today…
just me and Leora, sharing meals, travelling, trying new things 💛

And it hit me — food is never just food.

It’s the tiny moments.
The places we explore.
The messy kitchen experiments.
The “just try one bite” negotiations 😅

It’s where memories are made.

Yes, there are days she’s fussy (very fussy 🙈)…
but when food becomes an experience — not a battle — everything shifts.

When they help mix, choose, explore…
suddenly that raw paprika isn’t so scary anymore.
It’s something they discovered.

And that’s what I’ve realised…
we’re not just feeding our kids.

We’re shaping their curiosity, their confidence,
and the memories they’ll carry with them.

One meal at a time ✨

P.S. for the mamas — any wine/beer in these clips was very much mine, not hers 😉 And yes even as a nutritionist I still sometimes have donuts 🍩

05/03/2026

Things you try on holiday… 🤪

In Bali I tried the famous “Cat Poochino” (aka Kopi Luwak) – yes… the coffee made from beans that have passed through a civet cat. Wild right? 🐾☕

One minute you’re sipping green juice at home and the next you’re drinking cat-poo coffee in the jungle. Travel does funny things to us 😂

But jokes aside… coffee actually does have some pretty great benefits when used properly:

☕ Rich in antioxidants that help fight inflammation
☕ Can support brain function and focus
☕ May improve physical performance
☕ Supports liver health

BUT here’s the catch… especially for us ladies in perimenopause 👀

Drinking coffee on an empty stomach can spike cortisol (your stress hormone), irritate the gut lining and send your blood sugar on a rollercoaster. And when hormones are already a little sensitive, that combo can lead to:

• jitters
• energy crashes
• increased anxiety
• worse hormone symptoms

So my rule?

Coffee always after food.
Even if it’s just a small protein-rich breakfast first.

That way you still get the benefits without the hormonal chaos.

Holiday coffee adventures are fun… but hormone balance still comes first 😅

Tell me… what’s the craziest thing YOU’VE tried on holiday? 🌍

01/03/2026

Dinner date with my boy 🤍

Tonight wasn’t just about food.
It was about presence. Conversation. Experience.

I truly believe we start teaching our boys how to treat women from a young age — not through lectures, but through lived moments.

We talk. We sit across from each other. We order properly. We try new foods. We taste, we discuss flavours, we speak about life. No rushing. No kids menu distractions. Just connection.

Because food is never just food.
It’s culture. It’s confidence. It’s exposure. It’s learning how to sit at a table and hold space.

I want him to know:
✨ How to make a reservation
✨ How to look someone in the eye
✨ How to enjoy high-level food and appreciate quality
✨ How to value conversation over screens

And yes… also how to treat a woman with respect and presence.

We don’t only do family restaurants. Sometimes we do beautiful spaces. Proper service. New flavours. Real experiences.

These little “dinner dates” are building something much bigger than a meal.

Raising a gentleman — one course at a time.

And honestly? I feel so lucky to be his first dinner date 🤍

07/01/2026

Day 3 Sardine Fast: Just to clarify family only hate me because of the fishy smell 👃… but dead serious about the sardine fast not being for me. Though I love sardines , this one was just not for me. FYI constipation is a very common side effect of fasting including FMD and if you do a medical fast they will usually give you a e***a on day 3. I’m all for autophagy and seen many benefits from it but I would honestly rather do a Prolon Fast .fasten than this option. . If you tried this fast and had a different experience, please let me know.

05/01/2026

I’m trying the 3-day sardine fast from Diary of a CEO. The claim: it switches on autophagy and fat-burning. In theory, the low carbs could push ketosis—but I want to see what happens in a real body with a real life. Updates daily. Full verdict in 3 days.”

Mini disclaimers you can add (tiny, not kill-the-vibe)
• “Not medical advice—just my personal experiment.”
• “If you’re pregnant, have gout, kidney issues, an eating disorder history, or you’re on diabetes meds—don’t do this without medical guidance.”

04/01/2026

🌱 Veggie-Loaded Chocolate Muffins (Yes, really!) 🍫✨

When your kids and your gut both want chocolate… make these!

These moist, fluffy muffins are:
✔️ Packed with hidden veg 🥕🥒
✔️ High in fibre & gut-loving
✔️ Refined sugar-free (just a kiss of maple 🍁)
✔️ Perfect for lunchboxes & 3pm crashes 🙃

💚 INGREDIENTS (Makes 12)

Wet stuff
• 1 cup grated carrots
• 1 cup grated zucchini (press out excess water!)
• ½ cup plain Greek yoghurt
• ⅓ cup maple syrup
• ¼ cup avocado oil
• 2 eggs (I used chia eggs – yay fibre!)
• 1 tsp vanilla extract

Dry stuff
• 1½ cups white whole wheat flour (or GF flour)
• ⅓ cup dutch process cocoa powder
• 1 tsp baking powder
• 1 tsp baking soda
• ½ tsp salt
• ½–⅔ cup mini choc chips (plus extra for topping, obviously 😎)

🧁 HOW TO
1. Preheat oven to 180°C. Line or grease a 12-cup muffin tin.
2. Whisk all dry ingredients (except choc chips) in a big bowl.
3. Blend wet ingredients until smooth.
4. Combine wet with dry – don’t overmix!
5. Fold in choc chips. Spoon into tin & top with more choc chunks.
6. Bake 18–24 mins or until a toothpick comes out clean.
7. Cool (or don’t) & devour. 😍

⸻

📊 Nutritional Goodness (per muffin):
✨ 199 kcal
✨ 5g protein
✨ 3g fibre
✨ 17g sugar (from natural sources)
✨ 8g fat (mostly good fats!)

Yoh, for a choccy treat, these are basically a wellness hack in disguise 🤭

💬 Save this recipe, tag a fellow choc-loving mama, and let me know if your kiddos spotted the veg! 👀💚

31/12/2025

Ottolenghi-inspired roasted cauliflower salad… but make it main character energy 😄
Golden florets, sweet pomegranate, crunchy pistachios + a herb party with tarragon, parsley + mint.

You’ll need:
Cauliflower, onion, olive oil, tarragon (I used dried) parsley + mint, pomegranate seeds, roasted pistachios, cumin, lemon, salt.

How to:
1. Roast cauliflower + onion at 200°C fan for ~20 min with olive oil + salt.
2. Toss with grated raw cauliflower, tarragon + parsley + mint, cumin, lemon, pomegranate + pistachios.
3. Serve and try not to smash it straight from the bowl (no judgement, hey 😉).

High-fibre + antioxidant-rich (cauli + pomegranate) with healthy fats (olive oil + pistachios) for happy gut + steady energy.

14/12/2025

Little Chef Will’s Banana Bread Magic
🍌🍞✨

Meet my kitchen sidekick, William 👨‍🍳 showing you how we make his famous banana bread – our go-to snack that’s as nourishing as it is delicious!

This recipe is:
✅ Kid-approved
✅ Refined sugar-free
✅ Packed with slow-release energy
✅ Super easy (even for the tiniest bakers!)

Will’s Banana Bread Recipe:
🥄 3 ripe bananas
🥚 2 Eggs or vegan eggs
🧈 125g butter
🍯 2 tablespoons raw honey
🌿 1 tsp vanilla extract
🧂 Pinch of salt
🌰 1/2 tsp cinnamon
🥣 1 tsp baking soda
🌾 1 1/2 cups flour (we use spelt or wholewheat)
• Optional choc chips, berries, or nuts

Bake at 180°C for 45-50 mins – job done! 🙌

🎬 Watch the reel to see Will whip it up with flair – from banana mashing to the big final taste test. Spoiler: it’s too yum, mom! 😋

⸻

🌟 Mama Tip from me (Sasha):
This one’s great for lunchboxes, after-school snacks or brekkie on-the-go. Packed with fibre, potassium & feel-good fuel for little bodies (and big ones too 😉).

⸻

👩‍🍳 Save this recipe
❤️ Like & share with your fellow mama friends
📲 Tag us if you bake it!

14/12/2025

Little Chef Will’s Banana Bread Magic
🍌🍞✨

Meet my kitchen sidekick, William 👨‍🍳 showing you how we make his famous banana bread – our go-to snack that’s as nourishing as it is delicious!

This recipe is:
✅ Kid-approved
✅ Refined sugar-free
✅ Packed with slow-release energy
✅ Super easy (even for the tiniest bakers!)

Will’s Banana Bread Recipe:
🥄 3 ripe bananas
🥚 2 eggs (we used vegan eggs)
🧈 125g butter
🍯 2 tablespoons maple syrup or raw honey
🌿 1 tsp vanilla extract
🧂 Pinch of salt
🌰 1/2 tsp cinnamon
🥣 1 tsp baking soda
🌾 1 1/2 cups flour (we use spelt or wholewheat)
• Optional choc chips, berries, or nuts

Bake at 180°C for 45-50 mins – job done! 🙌

🎬 Watch the reel to see Will whip it up with flair – from banana mashing to the big final taste test. Spoiler: no added sugar , so I can have more slices mom! 😋

⸻

🌟 Mama Tip from me (Sasha):
This one’s great for lunchboxes, after-school snacks or brekkie on-the-go. Packed with fibre, potassium & feel-good fuel for little bodies (and big ones too 😉).

⸻

👩‍🍳 Save this recipe
❤️ Like & share with your fellow mama friends
📲 Tag us if you bake it!

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Dienstag	09:00 - 04:00
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