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+254 (0) 722 563 792

fiona@fionasandemannutrition.com

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🍌 Even the fussiest toddler will approve of this one...

This yummy and healthy banana bread is naturally sweetened, and finished with a scatter of dark chocolate on top — perfect for lunchboxes, or a snack.

Ingredients
🥄 140g wholemeal flour
🥄 100g plain flour
🥄 1 tsp bicarbonate of soda
🥄 1 tsp baking powder
🍌 300g mashed overripe bananas (frozen works too!)
🥕 1 grated carrot
🍯 4 tbsp agave syrup (or honey)
🥚 3 large eggs, beaten
🥛 150ml natural yoghurt
🌰 25g chopped pecans or walnuts
🍫 dark chocolate, roughly chopped, for the top

Method
1️⃣ Preheat oven to 160°C fan/gas 3. Line a loaf tin with baking paper.
2️⃣ Whisk the flours, bicarb, baking powder and a pinch of salt together in a large bowl.
3️⃣ In a separate bowl, combine the mashed banana, syrup, eggs and yoghurt.
4️⃣ Fold the wet mixture into the dry ingredients until just combined. Mix the nuts through.
5️⃣ Pour into the tin, scatter with dark chocolate, and bake for 30-40 minutes until a skewer comes out clean.
6️⃣ Enjoy 😉

Save this for your next batch of ripe bananas!

#HealthyBananaBread #KidFriendlyFood #NutritionForKids

🍌 Even the fussiest toddler will approve of this one...

This yummy and healthy banana bread is naturally sweetened, and finished with a scatter of dark chocolate on top — perfect for lunchboxes, or a snack.

Ingredients
🥄 140g wholemeal flour
🥄 100g plain flour
🥄 1 tsp bicarbonate of soda
🥄 1 tsp baking powder
🍌 300g mashed overripe bananas (frozen works too!)
🥕 1 grated carrot
🍯 4 tbsp agave syrup (or honey)
🥚 3 large eggs, beaten
🥛 150ml natural yoghurt
🌰 25g chopped pecans or walnuts
🍫 dark chocolate, roughly chopped, for the top

Method
1️⃣ Preheat oven to 160°C fan/gas 3. Line a loaf tin with baking paper.
2️⃣ Whisk the flours, bicarb, baking powder and a pinch of salt together in a large bowl.
3️⃣ In a separate bowl, combine the mashed banana, syrup, eggs and yoghurt.
4️⃣ Fold the wet mixture into the dry ingredients until just combined. Mix the nuts through.
5️⃣ Pour into the tin, scatter with dark chocolate, and bake for 30-40 minutes until a skewer comes out clean.
6️⃣ Enjoy 😉

Save this for your next batch of ripe bananas!

#HealthyBananaBread #KidFriendlyFood #NutritionForKids

5 “healthy” habits I no longer obsess over — as a nutritionist 👇

Coffee within 90 minutes of waking. Strict exercise routines. Diets. Rigid supplement plans. Covering up from the sun.

It’s balance over perfection, every time.

Now I want to hear yours... what’s a “healthy habit” you’ve let go of? 👇

#HealthyHabits #Wellness #NutritionalTherapy

5 “healthy” habits I no longer obsess over — as a nutritionist 👇

Coffee within 90 minutes of waking. Strict exercise routines. Diets. Rigid supplement plans. Covering up from the sun.

It’s balance over perfection, every time.

Now I want to hear yours... what’s a “healthy habit” you’ve let go of? 👇

#HealthyHabits #Wellness #NutritionalTherapy

✨Hello Epsom salt!

It’s magnesium sulfate — a naturally occurring mineral that dissolves in warm water and sits against your skin while you bath.

🧠 Why it matters so much?
Magnesium is involved in over 300 processes in the body — muscle relaxation, nervous system regulation, sleep, energy production - the list goes on. It’s also one of the nutrients we see missing most often in our diets. Between processed food, stress and depleted soil, most of us are running low in it.

🏊 A little bonus after swimming?
It also happens to support the body’s own process for clearing chlorine, so a soak after a swim does wonders!

⚠️ The science?
The exact science on how much crosses the skin is still debated — but it certainly does give you a decent dose of magnesium. It’s become a nightly habit for our children and they throw the “magic salts” into their bath. We can of course get magnesium from many different wonderful foods - including leafy greens, some beans, nuts and seeds, and my favourite dark chocolate! ❤️

#EpsomSalt #MagnesiumSulphate #Wellness #NutritionalTherapy

✨Hello Epsom salt!

It’s magnesium sulfate — a naturally occurring mineral that dissolves in warm water and sits against your skin while you bath.

🧠 Why it matters so much?
Magnesium is involved in over 300 processes in the body — muscle relaxation, nervous system regulation, sleep, energy production - the list goes on. It’s also one of the nutrients we see missing most often in our diets. Between processed food, stress and depleted soil, most of us are running low in it.

🏊 A little bonus after swimming?
It also happens to support the body’s own process for clearing chlorine, so a soak after a swim does wonders!

⚠️ The science?
The exact science on how much crosses the skin is still debated — but it certainly does give you a decent dose of magnesium. It’s become a nightly habit for our children and they throw the “magic salts” into their bath. We can of course get magnesium from many different wonderful foods - including leafy greens, some beans, nuts and seeds, and my favourite dark chocolate! ❤️

#EpsomSalt #MagnesiumSulphate #Wellness #NutritionalTherapy

Morning and evening natural light ☀️

I’ve been working really hard to get outdoors more — morning light with my coffee (of course) and evening light with my girls or the dogs on a walk.

A little bit of the science behind it: morning light (it doesn’t have to be sunny, overcast will do) is what wakes us up — it nudges our cortisol so we feel alert and ready for the day, and awakens our mitochondria - the cells that make us function.

Evening light does the opposite — it triggers melatonin, easing us into wind-down mode for sleep.

So why not try it? Tomorrow morning, instead of lying in bed on your phone, take your coffee, tea, or whatever you fancy outside and just sit in the natural light for just 10 minutes. I promise you it’ll make more of a difference than you can imagine!

#CircadianRhythm #MorningLight #NaturalLight #MorningRoutine #HealthyHabits

Morning and evening natural light ☀️

I’ve been working really hard to get outdoors more — morning light with my coffee (of course) and evening light with my girls or the dogs on a walk.

A little bit of the science behind it: morning light (it doesn’t have to be sunny, overcast will do) is what wakes us up — it nudges our cortisol so we feel alert and ready for the day, and awakens our mitochondria - the cells that make us function.

Evening light does the opposite — it triggers melatonin, easing us into wind-down mode for sleep.

So why not try it? Tomorrow morning, instead of lying in bed on your phone, take your coffee, tea, or whatever you fancy outside and just sit in the natural light for just 10 minutes. I promise you it’ll make more of a difference than you can imagine!

#CircadianRhythm #MorningLight #NaturalLight #MorningRoutine #HealthyHabits

The one nutrient I wish every pregnant woman, new mum and parent of young children knew about?

Choline doesn’t get nearly enough airtime — and the research on it is incredible. I became so obsessed with it during my training that I wrote my entire dissertation on it.

Here’s what blew my mind: Almost 90% of your child’s brain develops by the age of five. The food we give our children in those early years is quite literally building their brain. Choline is a crucial nutrient in brain development.

The best source? Egg yolks. Just two a day covers almost your toddler’s entire daily requirement. 🧠💛

#choline #braindevelopment #childnutrition #pregnancynutrition #breastfeedingnutrition

The one nutrient I wish every pregnant woman, new mum and parent of young children knew about?

Choline doesn’t get nearly enough airtime — and the research on it is incredible. I became so obsessed with it during my training that I wrote my entire dissertation on it.

Here’s what blew my mind: Almost 90% of your child’s brain develops by the age of five. The food we give our children in those early years is quite literally building their brain. Choline is a crucial nutrient in brain development.

The best source? Egg yolks. Just two a day covers almost your toddler’s entire daily requirement. 🧠💛

#choline #braindevelopment #childnutrition #pregnancynutrition #breastfeedingnutrition

I really believe that balance is everything 💛

Last weekend was my girls’ birthday party… and yes, that cake was absolutely full of sugar. AND FUN. After years of training as a nutritional therapist, I still believe balance is everything — being healthy doesn’t mean saying no to birthday cake. It means knowing that life is meant to be enjoyed too.

I see so many people stuck in an all-or-nothing thinking around food and I know it’s exhausting. If you come to me as a client, I’m never going to make you feel guilty for living your life - enjoy that cake and those special little moments 🥰

#functionalnutrition #nutritionaltherapy #wellness #kenyalife

I really believe that balance is everything 💛

Last weekend was my girls’ birthday party… and yes, that cake was absolutely full of sugar. AND FUN. After years of training as a nutritional therapist, I still believe balance is everything — being healthy doesn’t mean saying no to birthday cake. It means knowing that life is meant to be enjoyed too.

I see so many people stuck in an all-or-nothing thinking around food and I know it’s exhausting. If you come to me as a client, I’m never going to make you feel guilty for living your life - enjoy that cake and those special little moments 🥰

#functionalnutrition #nutritionaltherapy #wellness #kenyalife

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