May Simpkin Nutrition

Directions Website

May Simpkin Nutrition Ditch the diets & embrace real food, The May Way! Make informed choices with expert nutrition tips. Your health is important! LIKE this page to get you started.

With a little more understanding and careful guidance, you can take simple steps to make changes which can have a profound effect of your health and wellbeing.

17/10/2026

little taste of France in the simplest of summer recipes 🇫🇷🍅

This tomato tarte tatin is one of those recipes that looks far more impressive than it actually is. Sweet, juicy tomatoes become beautifully caramelised underneath crisp, golden puff pastry, with olive oil, balsamic and fresh herbs.

TOMATO TARTE TATIN

🍅 5–6 ripe tomatoes, thinly sliced
🥐 1 sheet ready-made puff pastry
🫒 2 tbsp extra virgin olive oil
🍇 1 tbsp balsamic vinegar
🌿 1 tsp dried oregano or a few sprigs of fresh thyme
🧂 Sea salt & freshly ground black pepper

Preheat the oven to 200°C / 180°C fan.
Drizzle the olive oil and balsamic into a round tart tin or ovenproof frying pan. Sprinkle over the herbs, salt and pepper.
Arrange the tomato slices over the top, slightly overlapping them. Don’t worry if they look generous, they’ll shrink as they cook.
Lay the puff pastry over the tomatoes and gently tuck the edges down around them. Prick the pastry a few times with a fork.
Bake for 25–30 minutes, or until the pastry is golden and puffed and the tomatoes are soft and caramelised.
Leave to cool for a couple of minutes, then place a large plate over the tart and carefully flip it over. Voilà!

Serve warm with a crisp green salad for a very easy French-inspired lunch.

The May Way: simple ingredients, maximum flavour and no need to make everything from scratch. Ready-made puff pastry is absolutely allowed. 😉

17/10/2026

Your body doesn’t know you’ve eaten a “bad” food… but it does respond to your overall eating habits.

One biscuit, a slice of cake or a portion of chips isn’t going to ruin your health. And you don’t need to skip meals, restrict calories or exercise it off to compensate.

But let’s be clear: what you eat consistently does matter.

A prolonged pattern of eating foods that are high in added sugar, salt and saturated fat, while missing out on fibre, essential nutrients and a variety of whole foods, can affect your metabolic health, gut health and long-term risk of chronic disease.

The difference? One meal is not a pattern. One indulgence is not a problem. But your everyday habits do add up.

So ditch the food guilt, forget the idea of being “good” or “bad” and focus on nourishing your body most of the time.

Healthy eating isn’t about perfection. It’s about what you do consistently.

That’s The May Way. ❤️

09/10/2026

We need better conversations about midlife. ❤️

This Menopause Awareness Month, is bringing together experts for a special private evening of honest conversations, practical advice and insights into navigating midlife with confidence.

Hosted by Anita Eyles, Founder of Totally Derma, and featuring the Regenerative Aesthetics & Wellness Council, including yours truly, covering nutrition & gut health.

From hormones and gut health to skin, joints and movement, we’ll explore how to better understand our bodies and feel empowered to look after ourselves.

✨ Knowledge. Confidence. Connection. Regeneration.

📍 A private evening with Totally Derma
📅 Friday 30th October 6:30-8:00pm
📍 London SE1

Free Tub of Totally Derma®, worth £105 with every ticket!

Book via the link in the bio

Come and be part of the conversation.

04/10/2026

THE BEAN SALAD I MAKE WHEN I WANT SOMETHING QUICK, FRESH & REALLY GOOD FOR MY GUT 👇

Beans are one of my favourite ways to add more fibre and plant-based protein to a meal and cannellini beans are particularly good here because they’re creamy, satisfying and take on all those gorgeous Mediterranean flavours.

Fibre is important for gut health, digestion, blood sugar balance and satiety, while beans also provide plant-based protein, folate, magnesium and potassium.

And the best bit? This takes minutes to throw together.

🌿 Cannellini Bean, Sundried Tomato & Olive Salad

Serves 2–3

• 1 400g tin cannellini beans, drained & rinsed
• 6–8 sun-dried tomatoes, finely chopped
• 2 tbsp olives, roughly chopped
• Large handful fresh parsley, chopped
• 50g feta, crumbled (Didn’t have any to use here!)
• 1 small garlic clove, finely grated
• Juice of 1 lemon
• 2 tbsp extra virgin olive oil
• 1 tsp Dijon mustard
• Black pepper
• Pinch of chilli flakes, optional

Add the cannellini beans, sun-dried tomatoes, olives, parsley and feta to a bowl.

Whisk together the lemon juice, olive oil, Dijon, garlic, black pepper and chilli flakes or shake in a jar.

Pour over the beans and gently toss everything together.

Leave for 10 minutes if you can; it gives the flavours a chance to mingle.

Serve as a light lunch, side dish or alongside grilled fish, chicken or roasted vegetables.

THE MAY WAY: Don’t think of beans as just a “vegetarian alternative”. They’re a genuinely nutrient-dense food in their own right and an easy way to increase the fibre content of your diet.

25/09/2026

Walking into 61 with a full heart….61 today! 💕Grateful for the people I love, the places that feel like home, the experiences that have shaped me, and the simple everyday moments that make life feel so rich.

I’ve become much more aware that life is full of twists and turns that can throw us off balance, but right now I feel incredibly grateful for where I am.

So here’s to 61… to being present, staying curious, embracing change and staying deliriously optimistic !

Feeling very grateful and appreciate SO much your love and support here within this beautiful community. 🙏✨🙌

24/09/2026

VEGGIE AU VIN 🍄🌿

If you love the rich, comforting flavours of a classic coq au vin, you’ll want to try this vegetable version.

Think mushrooms (I didn’t use as many as I would normally in this version!), beans, carrots, celery and little onions, slowly cooked in a rich, savoury sauce with Dijon mustard, fresh herbs and stock.

Tou can white w**e rather than the traditional red, it’s a better colour for the dish (IMO!) but it’s completely optional. The stock, mustard and herbs still give you plenty of flavour without it.

It’s exactly the kind of meal I love: proper comfort food, but packed with vegetables, fibre and plant-based protein. No need to make vegetables the side dish when they can be the star!

🌿 VEGGIE AU VIN

Serves 4

You’ll need:
• 2 tbsp olive oil
• 1 large onion, chopped
• 2 carrots, sliced
• 2 celery sticks, sliced
• 250g chestnut mushrooms, halved
• 150g small pearl onions/shallots
• 2 garlic cloves, finely chopped
• 1 tbsp Dijon mustard
• 150ml white w**e (optional)
• 400ml vegetable stock
• 1 x 400g tin cannellini or butter beans, drained
• 2–3 sprigs fresh thyme
• 1–2 sprigs fresh rosemary
• 1 bay leaf
• Salt & plenty of black pepper
• 1 tbsp plain flour (optional, for thickening)

Heat the olive oil in a large casserole and sauté the onion, carrots, celery and pearl onions for 5–7 minutes until starting to soften.

Add the mushrooms and garlic and cook for another few minutes until the mushrooms begin to colour.

Stir through the Dijon mustard. If using flour, sprinkle it over now and stir well.

Pour in the white w**e, if using, and let it bubble for a couple of minutes.

Add the stock, beans, thyme, rosemary and bay leaf. Season generously with black pepper and a little salt.

Bring to a simmer, cover and cook gently for 25–30 minutes, stirring occasionally, until the vegetables are tender and the sauce has thickened.

Remove the herbs and bay leaf, taste and adjust the seasoning.

Serve with something to soak up that gorgeous sauce — I love it with crusty sourdough, mashed cauliflower or simply some greens.

SAVE this one for your next cosy dinner. 🍄

20/09/2026

It’s not just HOW MUCH protein you eat… it’s WHEN you eat it. 👇

If you’re trying to eat more protein, support muscle health or maintain muscle as you get older, spreading your protein intake across the day is worth thinking about.

Rather than having a very low-protein breakfast, a light lunch and then trying to make up for it at dinner, aim to include a good source of protein at each meal.

Think:
🥚 Eggs or Greek yoghurt at breakfast
🐟 Fish, chicken, tofu, beans or lentils at lunch
🥩 Meat, fish, pulses or another quality protein source at dinner
🥜 And protein-rich snacks when you need them

Why does this matter? Muscle protein synthesis is stimulated by protein intake, and regularly providing your body with the amino acids it needs supports muscle maintenance.

And this becomes particularly important as we get older, when preserving lean muscle mass, strength and function becomes a bigger nutritional priority.

This is especially relevant during perimenopause and menopause, when changes in hormones, activity and body composition can make maintaining muscle more challenging.

My approach? Don’t obsess over numbers. Build meals around protein, then add your vegetables, fibre-rich carbohydrates and healthy fats.

The May Way…make every mouthful count nutritionally!

Are you getting enough protein at breakfast and lunch, or does most of yours arrive at dinner? Let me help👇

18/09/2026

Easy Oven Baked Side of Salmon 🐟✨

If you’re looking for an easy salmon recipe that’s perfect for summer entertaining, meal prep or a healthy family dinner, this baked side of salmon is always a winner.

A simple marinade transforms the salmon into something packed with flavour, while serving it alongside a crunchy red cabbage coleslaw and a herby lentil salad creates a balanced meal that’s rich in protein, omega-3 fats and fibre.

Salmon is one of the best sources of long-chain omega-3 fats (EPA and DHA), which play an important role in supporting heart health, brain function and reducing inflammation. Pairing it with colourful vegetables and pulses also helps boost fibre intake and increases the variety of plants in your diet, something we know supports a healthy gut microbiome.

Save this recipe for your next BBQ, summer gathering or easy weeknight dinner!

Marinade
1 whole side of salmon (around 1–1.2kg)
2 tsp paprika
2 tsp garlic granules
2 tsp dried oregano
2 tbsp olive oil
2 tbsp soy sauce

Mix the marinade ingredients together and brush generously over the salmon. Bake at 180°C (fan) for 25–30 minutes, or until the salmon flakes easily with a fork.

Serve with a crunchy red cabbage coleslaw, a herby lentil salad and a squeeze of fresh lemon.

Would this be your kind of dinner?

18/09/2026

SAVE THIS ONE…& LIKE if you like! If you think green beans are boring… try them like this. 🌿🥔

This green bean & roasted potato salad is a flavour-packed healthy salad recipe that’s perfect for an easy lunch, BBQ or side dish.

Golden crispy potatoes, fresh green beans, sundried tomatoes, chilli and roasted hazelnuts, all tossed in a sweet, tangy wholegrain mustard & honey dressing. So much texture and flavour in one bowl!

And nutritionally? Fibre-rich vegetables, healthy fats from hazelnuts and extra virgin olive oil, plus plenty of flavour without a heavy dressing. Exactly how I like my salads: make every mouthful count.

🌿 GREEN BEAN & ROASTED POTATO SALAD

For the salad

• Potatoes, cubed
• Green beans, fresh or frozen
• 6–8 sundried tomatoes, sliced
• 1 red chilli, sliced
• 50g roasted hazelnuts, chopped
• Olive oil, salt & pepper

Mustard & honey dressing

• 2 tbsp extra virgin olive oil
• 1 tbsp wholegrain mustard
• 1 tsp honey
• 1 tbsp lemon juice
• 1 small garlic clove, grated
• Salt & pepper

Roast the cubed potatoes at 200°C fan for 30–35 minutes until golden and crisp.

Blanch the green beans for 3–4 minutes until just tender but still crunchy. Drain and refresh under cold water.

Whisk the dressing ingredients together in a jar, then toss with the warm potatoes, green beans, sundried tomatoes and chilli.

Finish with the chopped roasted hazelnuts and black pepper.

The key? Keep those beans crunchy. That contrast with the crispy potatoes and toasted hazelnuts is what makes this salad.

Save this one. 💚

15/09/2026

If you’re looking for a healthy banana bread recipe that actually tastes amazing, this is it.

Made with Greek yoghurt, oats, ground almonds and flaxseed, this high protein banana bread is naturally gluten-free, high in fibre, and much lower in added sugar than traditional banana bread.

It’s perfect for breakfast, a snack or post-workout fuel.

High Protein Banana Bread 🍌 | Healthy, High Fibre & Gluten-Free
* 3 large ripe bananas
* 3 large eggs
* 200g Greek yoghurt
* 20g melted butter
* 200g ground almonds
* 200g oats
* 2–3 tbsp ground flaxseed
* 2–3 tbsp maple syrup
* 1 tsp vanilla extract
* 1 tsp baking powder
* Pinch of salt
* 1 tbsp ground cinnamon
* Handful of walnut pieces

Preheat your oven to 180°C (160°C fan) and line a loaf tin.

Mash the bananas, then whisk in the eggs, Greek yoghurt, melted butter, maple syrup and vanilla.

Stir in the ground almonds, oats, flaxseed, baking powder, salt and cinnamon.

Fold through the walnuts.

Pour into the loaf tin and sprinkle over a few extra walnuts if you like.

Bake for 50–60 minutes, or until a skewer comes out clean.

Cool before slicing.

✨ Why you’ll love it?
✔️ High in protein
✔️ High in fibre
✔️ Naturally gluten-free
✔️ Low in added sugar
✔️ Made with wholesome ingredients
✔️ Perfect for meal prep

Save this healthy high-protein banana bread recipe for later and let me know if you make it!

Address

Claygate
Esher
KT10

Website

Alerts

Be the first to know and let us send you an email when May Simpkin Nutrition posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Shortcuts

Share

Category