The Medicinal Chef - Dale Pinnock

The classic and one of my all time favourites! Miso-Marinated Salmon with Garlic Stir-Fried Bok Choy. Absolute heaven. Serves 2 Ingredients For the miso salmon: * 2 salmon fillets (approx. 150g each, skin on) * 1 tbsp white miso paste * 1 tbsp mirin * 1 tbsp tamari or reduced-sodium soy sauce * 2 tsp toasted sesame oil * 1 tsp runny honey or maple syrup * 1 clove garlic, finely grated * ½ tsp fresh ginger, finely grated * Juice of ½ lime For the bok choy: * 2 heads baby bok choy, halved lengthwise * 2 cloves garlic, thinly sliced * 1 tbsp toasted sesame oil * 1 tsp tamari or reduced-sodium soy sauce * 1 tbsp water * Pinch of chilli flakes (optional) * Toasted sesame seeds, to serve 🥦 Marinate 2 salmon fillets in a mix of 1 tbsp white miso, 1 tbsp mirin, 1 tbsp tamari, 2 tsp sesame oil, 1 tsp honey, grated garlic + ginger, and lime juice. Chill for 30 mins–4 hrs. 🥦 Roast salmon at 200°C (180°C fan) for 10–12 mins. Grill for 2 mins at the end for a golden top. 🥦 Meanwhile, stir-fry 2 halved bok choy in sesame oil with sliced garlic for 1 min. Add 1 tsp tamari + 1 tbsp water, cover and steam for 2–3 mins until tender. Finish with chilli flakes + sesame seeds. 🥦 Serve salmon over the bok choy. . . . . . . . . . #food #nutrition #nutritionist #themedicinalchef #easyrecipe #health #healthy #healthyeating #healthyliving #eathealthy #eatwell #misosalmon #metabolichealth #omega3 #recipe #cooking

Think water’s all you need after a workout? Think again. 💧   Electrolytes = key to real recovery. Skip them and risk cramps, fatigue, and headaches, even if you’re hydrated! 🧂💪 #MythBustingMonday #DRVEGANWillSeeYouNow #Electrolytes #SportsRecovery

20 years ago today - a day I will never forget and that pretty much changed my life forever. I was on my normal commute from St Neots into Kings cross then on the tube. I got to the underground just a few seconds too late. How many of you have had that experience where you run to get on a tube and the doors just close in your face and the train pulls off? Well thats exactly what happened to me…..that was the train that was bombed. I was there as it all unfolded. I saw walking wounded. Awful injuries. Helped with the evacuation until emergency services moved us along. I saw things I will never ever forget and that feeling of being so close and the difference a couple of seconds can make still haunts me. I was stuck in London for a few days before the rail routes re opened. During that time I really remember how everyone rallied together in a way seldom seen. A strange unity. This day will always stay with me. I will be thinking of all of this today, remembering the fear and the chaos and those that lost their lives, but also remember with immense gratitude too. . . . . . . #LondonBombings #7July #London #remember

Who couldn’t do with one of these at the moment?!? Quick Berry Yoghurt Ice Lollies. Cool yourself down and get your polyphenols and protein in at the same time. Winner! Ingredients: * 200g mixed berries (fresh or frozen – e.g. strawberries, raspberries, blueberries) * 1–2 tsp maple syrup or honey (optional) * 1 tsp lemon juice * 300g full-fat Greek yoghurt * ½ tsp vanilla extract * Pinch of sea salt Method: 1. Add the berries, lemon juice, and optional sweetener to a blender. Blitz into a roughly chopped/coarse texture. 2. In a mixing bowl, stir together the Greek yoghurt, vanilla extract, and a pinch of salt. Taste — if you’d like a slightly sweeter result, you can add a touch more maple syrup or honey here. 3. Swirl the berry mix into the yogurt mix so you have colour variation. 4. Divide the mixture evenly between 6 lolly moulds. Tap the moulds gently on the counter to remove air pockets. Freeze for 6hrs Tip: For added texture and fibre, try folding in a tablespoon of chia seeds or finely chopped nuts before freezing. . . . . . . . . . . #food #nutrition #nutritionist #themedicinalchef #easyrecipe #health #healthy #healthyeating #healthyliving #eathealthy #eatwell #vegetarianrecipe #metabolichealth #postmenopause #recipe #cooking #healthytreats #icecold #heatwave #hotweather #summer

Quinoa Porridge with Apple & Walnuts. If you like a cereal based breakfast but want plenty of protein and fibre, then this recipe has got you. Ingredients 40g cooked quinoa 150ml unsweetened almond milk (or milk of choice) ½ apple, grated ¼ tsp ground cinnamon 1 tsp maple syrup (optional) 1 tbsp chopped walnuts 1 tsp ground flaxseed Method 🥦 In a small saucepan, combine quinoa, milk, grated apple, cinnamon, and maple syrup. 🥦 Simmer gently for 5–7 minutes. You are aiming for a creamy ish texture. 🥦 Stir in flaxseed and top with chopped walnuts. Also works great cold as a small scale batch cook. . . . . . . . . . #food #nutrition #nutritionist #themedicinalchef #easyrecipe #health #healthy #healthyeating #healthyliving #eathealthy #eatwell #vegetarianrecipe #metabolichealth #postmenopause #recipe #cooking #healthytreats #breakfast

Savoury Miso Oats with Kale & Soft-Boiled Egg. Ok this may sound a little odd at first glance but it’s not a million miles from a congee. Very warming and nourishing and a different twist on a savoury breakfast. Packed with fibre and minerals like magnesium. Ingredients * 40g porridge oats * 250ml vegetable stock * 1 tsp white miso paste * ½ tsp sesame oil * 30g curly kale, finely chopped * 1 soft-boiled egg * ½ tsp toasted sesame seeds Method 1. Simmer oats in stock for 5 minutes, stir in miso and sesame oil. 2. Add kale and cook until wilted. 3. Serve topped with a halved soft-boiled egg and sesame seeds. . . . . . . . . . . #food #nutrition #nutritionist #themedicinalchef #easyrecipe #health #healthy #healthyeating #healthyliving #eathealthy #eatwell #vegetarianrecipe #metabolichealth #postmenopause #recipe #cooking #healthytreats #breakfast

Ever wondered why humans love chocolate so much? 🍫 It’s not just about the taste, there’s real science behind the obsession. High-quality dark chocolate isn’t just a treat, it’s packed with lots of benefits: 🌿 Rich in magnesium for heart and nervous system support 🌿 Loaded with polyphenols that help lower blood pressure and nourish your gut 🌿 Contains compounds like PEA and anandamide that trigger feel-good brain responses So no, chocolate’s not bad for you, not when you choose the right kind. #MythBustingMonday #DRVEGANWillSeeYouNow #Chocolate #DarkChocolate

Savoury Courgette & Feta Breakfast Muffins! I was just talking about these convenient make ahead breakfast treats on the radio last night. These are just heaven if you ask me. Savoury, tangy, rich and portable too. You can also add black olives or sun dried tomatoes too for an extra flavour dimension. Ingredients: 1 medium courgette (about 150g), grated 1 medium egg 60ml whole milk or unsweetened plant milk 40g feta cheese, crumbled 50g wholemeal self-raising flour ¼ tsp baking powder ¼ tsp dried thyme or oregano Salt and black pepper, to taste ½ tsp olive oil (for greasing) Method: 1. Preheat the oven to 180°C (160°C fan) and lightly grease a muffin tin or ramekin. You can use muffin cases for convenience. 2. Place the grated courgette in a clean tea towel and squeeze out any excess moisture. 3. In a mixing bowl, whisk together the egg and milk. 4. Stir in the squeezed courgette, crumbled feta, flour, baking powder, herbs, and seasoning. Mix until just combined. 5. Spoon the mixture into the prepared tin and bake for 20–25 minutes, or until puffed and golden. 6. Allow to cool slightly before serving. Ideal with a spoonful of tomato chutney or a few rocket leaves on the side. . . . . . . . . . . #food #nutrition #nutritionist #themedicinalchef #easyrecipe #health #healthy #healthyeating #healthyliving #eathealthy #eatwell #vegetarianrecipe #metabolichealth #postmenopause #recipe #cooking #healthytreats #breakfast

Struggling with insomnia? 😴 You’re not alone. In this video, @themedicinalchef shares his go-to supplements that have made a real difference: 🌿 Ashwagandha 🌿 Magnesium glycinate Tried these, or have your own sleep tips? Leave a comment below! 💬 And don’t forget to save this video so you can come back to it later. #MythBustingMonday #DRVEGANWillSeeYouNow #MagnesiumGlycinate #Ashwagandha #Sleep #Insomnia

Date & Walnut Oat Bars. These are so moreish and perfect in the afternoon with a cup of tea when you want that sweet treat hit with some nutritional density thrown in. Ingredients: 150g rolled oats 100g dates, pitted and chopped 50g walnuts, roughly chopped 2 tbsp almond butter 2 tbsp honey or maple syrup 1 tsp ground cinnamon 1 tsp vanilla extract Pinch of sea salt Method: 1. Preheat oven to 180°C (160°C fan). Line a 20cm square baking tin with parchment paper. 2. In a food processor, pulse the dates until they form a sticky paste. 3. In a large bowl, combine the oats, walnuts, cinnamon, and salt. 4. Add the date paste, almond butter, honey, and vanilla extract to the dry ingredients and mix well until combined. 5. Press the mixture firmly and evenly into the prepared tin. 6. Bake for 20–25 minutes until golden around the edges. 7. Remove from the oven and cool completely before slicing into 8 bars. . . . . . . . . . . #food #nutrition #nutritionist #themedicinalchef #easyrecipe #health #healthy #healthyeating #healthyliving #eathealthy #eatwell #vegetarianrecipe #metabolichealth #postmenopause #recipe #cooking #healthytreats #sweettreat

A little sneak peek from my forthcoming new book. Back to the original ‘Medicinal Chef’ stylee. Quinoa, Pea & Herb Cakes with Lemon Yoghurt and Rocket Serves 2 Ingredients: 100g cooked quinoa (cooled) 100g frozen peas, defrosted 1 small garlic clove, finely grated 2 spring onions, finely chopped 1 tbsp finely chopped parsley 1 tbsp finely chopped mint 1 egg 30g rolled oats 1 tbsp olive oil Salt and black pepper Lemon yogurt: 100g plain Greek yoghurt Zest of ½ lemon 1 tsp lemon juice Pinch of salt 40g rocket leaves Method: 🥦 Add the quinoa, peas, garlic, spring onions, herbs, egg, oats, and seasoning to a mixing bowl. 🥦 Use a fork to mash some of the peas, mixing thoroughly until the mixture holds together. 🥦Shape into 4 small patties and chill in the fridge for 15 minutes. 🥦 Heat the olive oil in a non-stick pan over medium heat. Cook the cakes for 3–4 minutes per side until golden brown. 🥦 Mix the lemon yoghurt ingredients together in a small bowl. 🥦 Serve the warm cakes on a bed of rocket with a dollop of lemon yoghurt and lemon wedges on the side. . . . . . . . #food #nutrition #nutritionist #themedicinalchef #easyrecipe #health #healthy #healthyeating #healthyliving #eathealthy #eatwell #vegetarianrecipe #metabolichealth #postmenopause #recipe #cooking

Think all magnesium does the same thing? Think again. This week, @themedicinalchef breaks down magnesium glycinate - his go-to for better sleep and a calmer mind. 💤 Why? It supports GABA, helps relax the body, and even lowers body temperature to encourage deeper rest. Take it about an hour before bed… and thank us in the morning. 😴 #MythBustingMonday #DRVEGANWillSeeYouNow #Magnesium #MagnesiumGlycinate