Gemma McGuigan Nutrition

Gemma McGuigan Nutrition Using Functional Medicine & Nutrition to transform health with science & nature

19/08/2026

There are very few places on this earth where I feel quite as at home as I do at . 🌿

A place where I can completely BE.

Immersed in nature. Sleeping in a Danish cabin, tucked into an ancient English temperate rainforest, perched above a waterfall — falling asleep and waking to the sounds of the wild. ✨✨✨✨✨

Morning yoga on the deck.
Long, slow sunsets.
Evenings around the fire.
Gentle reggae beats in the background.
Rich conversations with like-minded souls.
Off grid .
No noise from the outside world.

Just present-moment living.

There’s something about being this immersed in nature that reminds your whole system how to soften & relax. For me, it’s the ultimate nervous system reset.

And this visit was made even more special by spending precious time with my dear friend , all the way from Australia 🇦🇺 . Nadine came into my life 17 years ago as my prenatal yoga teacher and then my She Births teacher — She genuinely changed my life. She helped shape the way I see the world, birth, parenthood and friendship and, importantly, helped me understand the incredible power and wisdom that lies within each of us. After all these years later, she remains a true inspiration and dear friend. What a joy to have this time together. 🤍

And then there’s the heart and custodian of this extraordinary land , my gorgeous friend Louise — who, in all her mystery and magic, never ceases to inspire me & is a total JOY to be around.

Good people. Wild nature. Deep connection. Less noise. More presence.

Kudhva, you have a very special place in my heart 🤍. Until next time. 🌿🤍

07/08/2026

Aubergine Parmigiana with Buffalo Mozzarella & Fresh Basil …… sooo delicious and nutritious ✨✨✨✨

This is a beautiful vegetarian meal that’s rich in fibre, antioxidants and polyphenols from the aubergines, tomatoes, garlic and basil. Served with a side salad gives it the extra goodness!!

Serves 4 as a light side (or 2–3 as a main with salad)

Ingredients

* 2 large aubergines, sliced into 1cm circles
* Extra virgin olive oil (or avocado oil) for brushing
* 1 onion, finely diced
* 3 garlic cloves, crushed
* 500g passata
* Large handful fresh basil leaves, torn
* 1 ball buffalo mozzarella, drained well and torn into pieces
* 2 tbsp finely grated Parmigiano Reggiano
* 2 tbsp sourdough breadcrumbs
* Sea salt and freshly ground black pepper

To serve

* A large green side salad dressed with extra virgin olive oil and balsamic vinegar

Method

1. Cook the aubergines
* Heat the grill to high.
* Brush both sides of the aubergine slices lightly with olive oil.
* Grill for 4–5 minutes on each side until beautifully golden and softened. Set aside.
2. Make the tomato sauce
* Heat a drizzle of olive oil in a saucepan.
* Gently cook the onion for 6–8 minutes until soft and sweet.
* Add the garlic and cook for another minute.
* Stir in the passata and half of the torn basil.
* Season with sea salt and black pepper and simmer gently for 5–10 minutes.
3. Assemble
* Preheat the oven to 190°C (170°C fan).
* In a baking tray, layer the aubergines with the tomato sauce, scattering over pieces of buffalo mozzarella and a little more basil as you go.
* Repeat until all the ingredients are used.
4. Bake
* Mix the Parmigiano Reggiano with the fresh breadcrumbs and sprinkle evenly over the top.
* Drizzle with a little olive oil.
* Bake for 35–40 minutes, until bubbling and golden.
5. Serve
* Finish with the remaining fresh basil.
* Serve with the side salad

This is a winner 🏆

26/07/2026

The recipe ticks all the boxes and it’s a show stopper as well … Functional Nutrition at its best ✨✨✨

Roasted Sweet Potato, Fig, Halloumi & Labneh Salad
Ingredients
● 2 sweet potatoes, cut into cubes
● 1 bunch of asparagus, trimmed
● 4 fresh figs, quartered
● 1 tbsp balsamic vinegar
● 1 block goat/sheep halloumi, sliced
● Organic Little Gem lettuce leaves, washed and separated
● Watercress, washed
● Waitrose Labneh
● Fresh basil leaves, torn
● 2–3 tbsp pumpkin seeds, lightly toasted
● Finely grated zest of 1 lemon
● Extra virgin olive oil
● Sea salt and freshly ground black pepper

Method
1. Preheat the oven to 180°C (fan 160°C).
2. Place the sweet potato cubes onto a baking tray, drizzle generously with extra virgin olive oil, season with sea salt and black pepper, and roast for 35–40 minutes, until golden and tender.
3. About 8 minutes before the sweet potatoes are ready, add the asparagus to the same tray, drizzle with a little olive oil and roast until just tender.
4. Place the quartered figs on a separate baking tray, drizzle with the balsamic vinegar and roast for 8 minutes, until softened and lightly caramelised.
5. While the vegetables are roasting, lightly toast the pumpkin seeds in a dry frying pan for 2–3 minutes until they begin to pop and turn golden. Set aside.
6. Fry the halloumi slices in a dry frying pan over a medium heat for 2–3 minutes on each side until golden.
7. To assemble, arrange the Little Gem leaves over a large serving platter, followed by the watercress. Scatter over the roasted sweet potatoes and asparagus, then add the halloumi and roasted figs.
8. Finish with a generous drizzle of extra virgin olive oil, dollops of labneh, torn fresh basil, the toasted pumpkin seeds and a generous grating of fresh lemon zest. Season with a little freshly ground black pepper and serve immediately.

17/07/2026

✨✨My Breakfast Protein Breakdown✨✨

I try to mix breakfast up …some mornings I will have either eggs & veg, some mornings chicken and salad but this is my favourite crunchy breakfast ……

🥣 30 g Paleo Granola – 5 g

🥣 2 heaped tbsp Greek Recipe 5% Yogurt – 4 g

🥛 1 heaped tbsp Vanilla Kefir – 1 g

🌱 1 heaped tbsp Hulled H**p Seeds – 5 g

✨ 1 heaped tbsp Ground Flaxseed – 2.5 g

🌻 1 heaped tbsp Sunflower Seeds – 2.8 g

= Breakfast total: ~20g protein

For an extra protein bonus ADD

☕ Herbal tea + 1 scoop A.P.E. Bovine Collagen – +9g protein

🎯 Grand total: ~ roughly 30 g protein

✨ This bowl of goodness is packed with fibre, healthy fats, probiotics, prebiotics and micronutrients, but it only reaches my protein target because I intentionally add collagen to my morning tea.

As a Functional Medicine practitioner, I aim for around 30–40 g of protein at breakfast to help support muscle, metabolism, consistent energy, blood sugar balance, hormone balance and healthy ageing.

Are you reaching 30g of protein at breakfast???

13/07/2026

Wild Rice, Tenderstem Broccoli & Halloumi Salad 🥗

One of the things I LOVE most about eating real food is that we’re eating captured sunlight ☀️☀️☀️☀️.

Through photosynthesis, plants transform the sun’s energy into chemical energy, storing it within carbohydrates, fats, proteins and thousands of phytonutrients. When we eat whole foods, our mitochondria convert that stored energy into ATP – the biological energy that powers every cell in our body.

Real food is literally the bridge between the sun and your cells. ☀️➡️🌱➡️⚡

Ingredients
• ½ cup wild rice, cooked and cooled
• Halloumi, sliced and pan-fried
• ½ avocado 🥑, sliced
• 1 pack Tenderstem broccoli, lightly steamed
• 3 fresh figs, sliced
• ½ jar chickpeas, drained and rinsed
• 1 head of Cos lettuce, leaves washed & detached
• Handful of microgreens

Dressing
• 2 tbsp extra virgin olive oil
• Juice of 1 lemon 🍋
• Pinch of sea salt & black pepper Handful of basil

Directions
✨ Cook the wild rice, allow it to cool and spread onto a large serving platter.
✨ Pan-fry the halloumi until golden.
✨ Layer over the remaining ingredients.
✨ Whisk together the dressing and drizzle generously over the salad.

This is a delicious, high-protein, high-fibre meal packed with healthy fats, colourful phytonutrients and plant diversity to nourish your gut microbiome, support your mitochondria and leave you feeling energised, satisfied and vibrant.

Food is so much more than calories. It’s information. It’s chemistry. It’s captured sunlight ☀️ transformed into life.

✨ Perimenopause & Menopause Uncovered ✨If you’ve been feeling like your body has changed overnight—fatigue, weight gain,...
02/07/2026

✨ Perimenopause & Menopause Uncovered ✨

If you’ve been feeling like your body has changed overnight—fatigue, weight gain, brain fog, poor sleep, anxiety or simply not feeling like you—this evening is for you.

Join me at the beautiful agua Spa, Sea Containers London Sea Containers London for an empowering Functional Medicine workshop where we’ll explore what’s really happening during perimenopause and menopause.

Together we’ll uncover:
🌿 Why your metabolism changes in midlife
🌿 The connection between hormones, cortisol & your nervous system
🌿 Gut health, inflammation & hormone balance
🌿 Practical strategies to support your energy, mood, sleep and long-term health
🌿 & how to thrive in this second chapter of life

My hope is that you’ll leave feeling informed, reassured and empowered—because this transition isn’t simply about hormonal decline. It’s an opportunity to redesign your health for the decades ahead.

📍 Agua Spa, Sea Containers London
🗓 Monday 6 July
⏰ 6:00–8:00pm
🎟 £35

Spaces are limited and I’d absolutely love to see you there.

Book your place via the link here:
https://www.eventbrite.co.uk/e/perimenopause-menopause-uncovered-a-functional-medicine-approach-tickets-1991693391549

’sHealth

📸 by Hampshire Photographer

✨ Delighted to be back at Soho House White City on 7th July for my latest talk:🌱Midlife Metabolism — Unlocking Energy, ...
06/06/2026

✨ Delighted to be back at Soho House White City on 7th July for my latest talk:

🌱Midlife Metabolism — Unlocking Energy, Body Confidence & Vitality in Midlife🌱

Midlife can bring changes that feel confusing and frustrating. Energy dips, weight gain around the middle, disrupted sleep, changing body composition, brain fog and a growing sense that what used to work no longer does.

But these changes aren’t simply about getting older. They are often the result of shifts in our hormones, metabolism, stress response and cellular energy systems.

In this two-hour session, we’ll explore the science behind midlife metabolism and, more importantly, what you can do to support it. We’ll discuss practical, evidence-informed strategies to improve energy, build metabolic resilience, support body confidence and help you feel more like yourself again.

I’d love to see some familiar faces there and meet some new ones too.

Gemx

📍 Soho House White City
📅 7th July
⏰ 9:30–11:30am

05/06/2026

The is a delicious gut & hormone loving quick and easy dish for these brighter lighter days…..this is truly food for every cell in your body!

✨ Salmon with Pickled Carrots & Mozzarella ✨

Ingredients (per serving)
• Handful of rocket
• Handful of microgreens
• Pickled carrots
• 5–6 mozzarella balls
• ½ cup chickpeas
• ¼–½ avocado
• 1 fillet of wild salmon

Dressing (serves 2)
• 2 tbsp extra virgin olive oil
• 1 tbsp red wine vinegar
• 1 tsp Dijon mustard
• Handful of fresh basil leaves
• Sea salt and black pepper

Method
1. Create a bed of rocket and microgreens.
2. Layer over the avocado, pickled carrots and chickpeas.
3. Add the mozzarella.
4. Pan-fry or grill the salmon fillet
5. Place the salmon on top of the salad.
6. Blend or whisk together the dressing ingredients and drizzle generously over the salad.

Medicine on a plate ✨✨✨✨

Enjoy and let me know if you make it 🙏

Gem ###

24/04/2026

Functional Medicine is the science of health.

And when a client gets better and no longer needs my support, it never feels like an ending — it feels like a celebration 🎉 .

Confirmation of what the body is capable of.

Because our biology is extraordinary.
It’s forgiving.
It’s adaptive.
And it’s always working for us — not against us.

When we remove the interference and offer the right support, the body knows what to do.

Healing isn’t something we force.
It’s something we allow. ✨

The sun is out ☀️ and we’re finally warming up after winter…which for me means one thing: SALAD season 🥗Because when you...
22/04/2026

The sun is out ☀️ and we’re finally warming up after winter…which for me means one thing: SALAD season 🥗

Because when you build a proper salad, you’re not just eating “sun energy” kinetic energy turned into biological energy✨✨✨
you’re loading your plate with fibre 🌿

And fibre is one of the most under-taught levers in health

Fibre = fuel for your microbiome

And your microbiome influences:
energy • hormones • inflammation • metabolism

Fibre supports your body in ways most people don’t realise:
→ helps clear excess hormones
→ feeds beneficial gut bacteria
→ supports gut motility
→ improves insulin sensitivity
→ supports detox pathways + toxin clearance

This isn’t just a salad…
it’s biochemistry on a plate 🥗

Get creative and enjoy bringing all this goodness together!

Eat the rainbow & feed your biology 🌈

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