Nina Kaufmann

On your journey towards balanced health, “gentle nutrition” is a refreshing and sustainable approach that invites nourishment without imposing restrictions. Unlike diets, gentle nutrition focuses on adding nourishing foods in a way that works with your natural preferences, without labeling certain foods as “good” or “bad.” This approach prioritizes enjoyment, flexibility, and, most importantly, a positive relationship with food.

By incorporating a few simple practices, you can enhance the nutritional quality of your meals without feeling deprived or pressured. Below are some practical tips to inspire you toward gentle, nutritious choices, but remember, these are purely optional! Feel free to try what resonates or simply enjoy your meals as they are.

And please remember this isn’t meant to serve as a rule to “healthify” your meals, it’s about adding nourishment to what you already enjoy. Likewise, gentle nutrition – just like intuitive eating, focuses on the way you eat most of the time or some of the time. Not every single meal you eat has to be nutritious to be healthy, best choice for you at the moment.

1. Add Lentils to Your Bolognese Sauce

Lentils, whether red, green, or brown, are a wonderful addition to classic dishes like Bolognese sauce. Rich in protein, fiber, and iron, lentils can add heartiness to your meal while supporting sustained energy levels; and most importantly, without compromising the taste. Including them in your sauce is as easy as simmering them with the tomatoes, letting them soak up the flavors. Plus, lentils blend well with meat or work as a delicious standalone protein, giving your meal a nutritious boost while maintaining a rich, satisfying texture. My personal favorite are red lentils as they’re the quickest to cook.

2. Try Whole Grain or Legume Pasta

If you’re in the mood for pasta, consider switching things up with whole-grain or legume-based varieties. Whole grain pasta brings added fiber and nutrients, while legume pasta, made from chickpeas, lentils, or black beans, adds plant-based protein and fiber. Both options are delicious alternatives that can help stabilize your energy levels. But if you love your traditional pasta, stick with it – gentle nutrition is about adding options, not obligations. Some meals simply work the best with good, old regular pasta, and there’s nothing wrong with that!

3. Add a Little Vitamin C Powder to Your Orange Juice or Fruit Yogurt

Vitamin C is a powerful antioxidant that supports immune health and helps with iron absorption, especially helpful if you’re adding iron-rich foods like lentils or spinach to your meals. Adding a small amount of Vitamin C powder to your orange juice or fruit yogurt at breakfast can enhance these benefits without compromising the taste. It’s a simple way to give your body a gentle boost, particularly during seasons when immunity needs extra support. Just a sprinkle is enough to elevate your vitamin intake.

4. Mix a Scoop of Protein Powder into Cocoa for a Cozy, Nutrient-Dense Drink

Enjoying cocoa with a touch of protein can make for a balanced, warming drink that’s satisfying alongside a snack, like cookies. A scoop of protein powder (whether whey, pea, or any plant-based option you prefer) or collagen powder can be mixed into your cocoa to add a bit of protein, stabilizing your blood sugar while you enjoy your treat. It’s an easy addition, bringing both coziness and nourishment together. Personally, I prefer either this collagen powder for its neutral taste, or BodyLab vanilla protein to complement the cocoa.

Or, if you enjoy different flavors, you can simply mix protein powder with milk of your choice, warm it up and have cookies with a new drink! My favorite is pistachio. It’s incredibly tasty.

5. Try Replacing Some of the Flour with Oat Flour

Using oat flour – simply ground oats, instead of some of the regular flour in baking is a small change with big benefits. Oat flour contains more fiber, which can help you feel satisfied, and adds a gentle sweetness and subtle flavor to baked goods. You can blend rolled oats at home to create oat flour or purchase it ready-made. It’s especially great in muffins, pancakes, or bread and can be substituted for up to half of the regular flour in most recipes without impacting texture.

6. Add Hidden Veggies to Your Pasta Sauce

Adding vegetables to pasta sauce is an easy way to up your veggie intake without changing the dish’s taste. Carrots, bell peppers, zucchini, garlic, onions or even leafy greens like spinach (careful with those though, they could change the color of the sauce slightly, depending on the amount) can be finely grated or blended into your sauce for extra fiber, vitamins, and minerals. Roasting the vegetables before adding them to the sauce makes them extra flavorful. This technique not only enhances the sauce’s nutrient profile but also allows you to savor each bite without noticing the extra veggies.

Make a bigger portion and freeze for a simple, quick way to add nutritious boost when you don’t feel like cooking.

7. Enjoy Herbal Teas

Herbal teas offer a gentle way to support your body with various beneficial herbs, many of which have a calming, hormone-supportive effect. For example, chamomile is known for its calming properties, while raspberry leaf can support female health (more on that in Nurturing Female Hormones course). Herbal teas are a wonderful addition to your daily routine, bringing warmth and calm, and you can explore even more personalized recommendations in the beloved Nurturing Female Hormones: Beyond Diets and Restrictions Course. As far as the teas go, my personal favorite is definitely a strong nettle tea, which I enjoy daily. Do I bulk buy lose nettle leaves in kilograms? Why, yes I do.

8. Swap Some of the Sugar with Xylitol

For those who enjoy sweet treats, xylitol is a sugar alternative that’s particularly beneficial for dental health and can help stabilize blood sugar levels. Swapping a portion of regular sugar with xylitol can offer these benefits while still allowing you to enjoy the sweetness in your baking or drinks. It’s worth noting, however, that xylitol should be kept away from pets, as it can be harmful to animals.

Just as a reminder, adding xylitol to your sweet treats doesn’t mean sugar is “bad” or “forbidden”- we’re done demonizing foods. You can enjoy regular sugar and still add some xylitol to your eating world for its nourishing properties, because that’s what gentle self care is.

Gentle Nutrition as a Supportive Option, Not a Rule

Each of these tips is designed to improve your meals without creating rigid rules or sense of obligation. Traditional pasta, sugar, and regular flour are all perfectly fine choices – gentle nutrition is all about flexibility and listening to what your body truly enjoys. I cannot stress this enough! Feel free to experiment with these ideas if they inspire you, or continue enjoying your meals as you prefer.

If you’re curious to dive deeper into nourishing practices that support hormonal health, consider joining our Nurturing Female Hormones Course. This course offers a holistic, non-diet approach to support your body’s natural rhythms, allowing you to find hormonal harmony through gentle, sustainable lifestyle changes.

In Nurturing Female Hormones, you’ll gain more than just tips for managing hormonal health. You’ll discover how to truly listen to and trust your body, making peace with food and developing a harmonious relationship with your body in ways that feel nurturing and sustainable. Each module is designed to guide you towards empowerment and self-love, from understanding your menstrual cycle to incorporating joyful movement, gentle nutrition, and stress management.

With over 700 students and 90% 5 star reviews, it’s definitely worth enrolling, especially considering the 30 day money back guarantee and the 50% off Black Friday sale! You get to experience the entire course and decide if it was worth it. An absolute no brainer!

Join us and explore a new way of nourishment that honors your body and your taste buds.

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