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I'm a qualified nutritional therapist, and a member of the NTOI, specialising in female hormonal hea

Easy tips, recipes and ideas for healthy eating and to support your hormones and digestion! Follow me on facebook, instagram or check out my website, www.foodhugs.ie for some great tips on eating well and feeling great, or book a one to one consultation with me for tailored support.

10/07/2026

**** Hibiscus & Raspberry Wild Fermented Soda ****

This refreshing summery wild ferment uses a hibiscus tea base and wild microbes from the raspberries. It’s refreshing and super easy! And there’s no starter needed!

Brew 4 cups of hibiscus tea ( is fab 😍)
Strain and cool in your glass jar
Add 1 cup of raspberries (or strawberries!)
Add 1/4 cup of sugar
And a squeeze of lime to brighten
Stir to mix

Cover with a muslin cloth, or kitchen roll. Secure with an elastic band.

Leave on the countertop to ferment for 24-48 hours. Once you see bubbles on top, and there’s no alcoholic smell, then it’s ready to bottle. Mine was ready within 24 hours due to the heat 🙂.

Strain through a sieve over a funnel into a flip top bottle. Ferment on the counter for 24-48 hours. This one can be lively, so pop the lid several times per day just to avoid explosions 😬😬

Once it’s nice and fizzy, pop in the fridge and enjoy! I diluted with sparkling water and lemon included lots of ice. A wedge of lime, ice and mint would be lovely too!

06/07/2026

**** Probiotic Slaw with a Zesty Dressing ****

This easy zingy slaw is so handy to have in the fridge on hot days. Just pair with chicken, eggs or cheese and a few leaves for a quick and tasty lunch.

Ingredients; add the following to a bowl

2 heaped tbsp of your favourite sauerkraut. Look out for or in your local shop
2 medium carrots, grated or ribboned *
1 red pepper, sliced *

Dressing (whisk together)
2 tbsp sweet chilli sauce
1 tbsp extra virgin olive oil (ours is from )
1 tbsp lemon juice *
1/2 tsp lemon zest *

* lovely organic vegetables from

Add the dressing to your vegetables, mix and top with salad topper, or some toasted pumpkin/sunflower seeds or some salted peanuts

Want it zingier? Add more lemon juice
Add salt to taste (the sauerkraut provides some saltiness)

And that’s it.

You get good bacteria from the sauerkraut and lots of lovely fibre and polyphenols from the vegetables.

Let me know if you’ve found any other nice brands of sauerkraut in the shops 👇

01/07/2026

Current fibre guidelines suggest 25g to 35g per day, so important for your gut bacteria, digestive health and overall health.

So here’s some of the biggest mistakes I see when trying to reach that target 🎯

What are your thoughts on this?

23/06/2026

🥳🥳🥳 JUST LAUNCHED 🥳🥳🥳

New 4 Week Gut Health & Fermentation Programme starting in September 2026 🥳

I’m so delighted to be able to offer a comprehensive programme for those interested in revitalising their health from the inside out!

The programme includes a number of masterclasses designed to revitalise your digestive system including digestion foundations and how to mind your microbiome, a sauerkraut masterclass, crash course in kombucha brewing and all about milk kefir, whey fermented drinks and labneh. You can make your own ferments at home week on week so you can bring yours to ‘school’ on the last day for troubleshooting and sharing!

I’ve two timing options available;

* Wednesday morning (St Paul’s Parish Centre) and
* Thursday evenings (Blackrock Education Centre, Kill Avenue)

You’ll find more information and booking links on www.foodhugs.ie/fermentation

Looking forward to seeing some of you there soon 🤩🤩🤩🤩

04/06/2026

For all the menopausal mamas with leaving cert students; feed yourself amidst the worry, the lifts, the hand wringing and prayers 😂😂

🐟 Omega 3s to support brain and hormonal health. This is a smoked trout melt 🤩
🥚 Protein to keep blood sugar stable
🍃 Greens, beets with this lovely salad topper for fibre to feed my gut bacteria as well as a celeriac and leek soup from the freezer
🫘 Miso & lemon dressing for phytoestrogens

Btw, does the Child of Prague work for exams, or is that just for the weather? Asking for a friend 😬

Address

Glenageary
Dublin

Telephone

+353862036707

Website

http://www.foodhugs.ie/

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