Free Recipes - drchabella

A sneak peak of the recipes shared on Nourished Hub – a resource library for our clients filled with 80+ recipes added weekly! You’ll find ideas for nutritionist approved, healthy breakfast, lunch, dinner, snacks and desserts!

Peanut Butter and Jelly Overnight Oats

with homemade berry jam

Sweet & Savory Brunch Plate

with protein pancakes & avocado toast

Grilled Tofu Nourish Bowl

with beetroot hummus & maple carrots

Chewy Chocolate Chip Cookies

with almond meal & cookie protein

Banana Protein Pancakes

with peanut butter & berries

Our Nutrition Philosophy

Healthy eating shouldn’t be complicated and stressful !
My recipes are rich in wholefoods, easy to make and delicious, without sacrificing taste.
Clean eating with a 80/20 balance

Our Nutrition Philosophy

Our Nutrition Philosophy

Healthy eating shouldn’t be complicated and stressful !
My recipes are rich in wholefoods, easy to make and delicious, without sacrificing taste.
Clean eating with a 80/20 balance

Our Nutrition Philosophy

Chia Seed Pudding Breakfast Bowl

with almond butter & berries

Tropical Green Protein Smoothie

with spinach & banana

Bibimbap

with sesame vegetables

Kimchi Avocado Toast

with sunny side up eggs & sourdough

Baked Pumpkin & Tuna Nourish Bowl

with honey mustard dressing

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3 foods that fight high cholesterol 🫀High ch

3 foods that fight high cholesterol 🫀High cholesterol is a major risk factor for heart disease. Excess cholesterol in your blood can become trapped in artery walls that leads to heart attacks and or strokes!I’ve posted my brownie baked oats, avocado toast & miso salmon nourish bowl on my feed! Find the recipe there! ✨Try this sample meal plan to include all 3 cholesterol fighting food in your diet!1. Baked OATS for breakfast 🌾
2. AVOCADO toast for lunch 🥑
3. Miso SALMON nourish bowl for dinner 🍣#nourishedbydrchabella #hearthealth #cholesteroltipsFollow for more nutrition tips & recipes 💕REFERENCEZhang, B., Xiong, K., Cai, J., & Ma, A. (2020). Fish Consumption and Coronary Heart Disease: A Meta-Analysis. Li, Z., Wong et al (2013). Hass avocado modulates postprandial vascular reactivity and postprandial inflammatory responses to a hamburger meal in healthy volunteers.

Tofu Veggie Scramble with avocado toast 🌱🥑

Tofu Veggie Scramble with avocado toast 🌱🥑Welcome to NOURISHED 2 YOU 💸 - a series where I make healthy meals that cost under Rp 20,000 IDR ($2).This is my easy tofu veggie scramble with avocado toast that cost under Rp 14,000 per serve.I’ve been trying to eat more plant-based protein recently and this recipe is perfect for a high protein breakfast or lunch with 20g of protein. Tofu is not only a nutritional powerhouse that supports healthy cholesterol levels but it is also an affordable and versatile plant-based protein that works great in so many recipes (plus it’s a complete protein!)INGREDIENTS
- 150g firm tofu
- 100g zucchini
- ¼ red paprika
- 1 slice of sourdough toast
- ¼ avocado - I used local ‘alpukat mentega’ here !
- 1 tsp garlic powder, 1 tsp curry powder, salt and pepper to taste
- (Optional) - srirachaDirections
1. Pat tofu dry and gently mash tofu with a fork. Add the garlic, curry powder, salt and pepper. Set aside.
2. Chop the red paprika and zucchini into small pieces.
3. Heat a pan on medium heat, add 1 tbsp of olive oil
4. Add the zucchini and paprika & season with salt. Cook for 3-4 minutes until golden brown
5. Add the scrambled tofu and cook for an additional 3-4 minutes.
6. Toast sourdough bread & add smashed avocado. Season with salt and pepper
7. (Optional) - I like to drizzle sriracha on top for that sweet & spicy kick!#nourishedbydrchabella #budgetmeals #budgetfriendlymeals #scrambledtofu

2 retinols that I use everyday glowing and clear

2 retinols that I use everyday glowing and clear skin 💕✨Remember, what you put on your body is as important as what you put in 😉1. Retinols for my skin ✨
- My HOLY GRAIL retinol from @tulus.skin that made my skin so smooth, plump & glowing without irritation
- Formulated with 2% HPR retinoate + squalane + meadow foam seed oil
- Effective to diminish fine lines, evening out skin texture but still hydrating2. Retinols for my body 🌱
- Eat a diet rich in beta carotene which the body then converts to Vitamin A
- Studies suggest that people with acne prone skin are more likely to be deficient in vitamin A
- Beta carotene is an antioxidant that helps to protect our skin from sun damage and pollution !
- What are some of your favorite food sourcesREFERENCESOzuguz, P et al (2014). Evaluation of serum vitamins A and E and zinc levels according to the severity of acne vulgarisFollow for more nutrition tips & recipes 💕#nourishedbydrchabella #skintips #skincaretips #retinol

Meal Prep Baked Oats ⎸ Healthy Chocolate Blueber

Meal Prep Baked Oats ⎸ Healthy Chocolate Blueberry Brownie 🍫🍰You won’t believe that this cake is the kind you eat for breakfast !! This week I’m making healthy chocolate brownie baked oats and they are so so good!High in protein, fiber and insanely delicious 😋You can enjoy them hot or cold and make sure to follow me for my next flavor combo! 💕🌱IngredientsIngredients (make 3 servings)
- 1.5 banana
- ½ cup of blueberries
- 75g rolled oats
- 60g protein powder (I used @macr0mike Hawaiian vanilla peanut protein)
- 25g cacao powder
- 1 egg, 1 egg white
- 40g natural peanut butter
- 15g flaxseed meal
- 1 tsp baking powder, 1 tsp of cinnamon and pinch of salt
- 50ml of water or milk to thin
- Dark chocolate chips (or chopped chocolate bar)Topping
- Greek yoghurt, Peanut butter & blueberriesDirections
1. Pre heat oven to 175C
2. Combine all the ingredients together in a large mixing bowl and mix well.
3. Line tin with baking paper and evenly scoop batter into the pan.
4. Bake for 15 minutes and enjoy!
5. Top with greek yoghurt, peanut butter & blueberries
6. Note - you can enjoy them hot or cold too!#bakedoats #mealprepideas #mealprepsunday #chococolateforbreakfast #nourishedbydrchabella

Part 2 | 5 things I would never do as a Doctor & N

Part 2 | 5 things I would never do as a Doctor & Nutritionist 👩🏻‍⚕️A lot of you guys have been asking for this video, so this is part 2 of 5 things i would never do as a doctor and nutritionist while I make…Easy Air fried apples with greek yoghurt & granola 🍎☁️With just a few ingredients, this recipe is the perfect choice for a nutritious and convenient breakfast!INGREDIENTS
- 1 green apple
- 1 tsp of maple syrup
- 1 tsp of coconut oil
- 1 tsp of cinnamon
- Toppings -> greek yoghurt, granola1. Cut apple into halves and cork the seeds.
2. Place baking paper on baking tray
3. Brush coconut oil, add a drizzle of maple syrup and cinnamon
4. Cook in the air fryer for 12 minutes at 170C
5. Top with yoghurt and granolaFollow for more nutrition tips & recipes 💕🌱#5things #nourishedbydrchabella #nutritiontips #airfryerrecipes

Healthy Dinner Recipe that cost Rp 11,000 (~$1) -

Healthy Dinner Recipe that cost Rp 11,000 (~$1) - Tomato & Egg Stir Fry 🍅🍳The truth is healthy meals don’t have to be expensive as long as you are smart with your groceries and meal planning. This recipe combines antioxidant rich tomatoes, with healthy fats and protein from the scrambled eggs, carbohydrates from the rice and a vegetable boost from the broccoli to make a nutrient dense and delicious bowl.INGREDIENTS
* 2 eggs
* 2 garlic clove - minced
* 1.5 medium-sized tomatoes - cut into 8 wedges
* 1.5 tbsp of ketchup
* 1 tbsp of soy sauce
* 1 tbsp sugar (I used lakanto monk fruit sugar)
* White pepper & garlic powder to taste
* 1 tsp of sesame oil
* Olive oil spray
* 1 green onion - chopped
* 1/4 cup waterTo serve: ½ cup of rice, 1 cup of broccoli (steamed)DIRECTIONS
* Crack eggs into a medium bowl and season with salt and pepper. Beat until smooth and set aside.
* Heat a tablespoon of olive oil in a wok over medium-high heat. Add the eggs and cook, stirring lightly until just set but still runny. Pour the eggs back into the bowl, and wipe out the pan.
* Add another tablespoon of olive oil into the wok. Add garlic and white parts of green onion and cook until fragrant, about 15 seconds.
* Add tomatoes, ketchup, soy sauce, sugar, pepper, garlic powder and water, and cook until the tomatoes have softened, about 1-2 minutes.
* Pour in the cooked eggs and stir to combine. Add salt to taste if needed, and finish with sesame oil. Garnish with green onions, and enjoy!*note: the final cost of the dish does not take into account of pantry ingredients like salt, pepper and olive oil 🙂#nourishedbydrchabella #budgetmeals #budgetfriendlymeals