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Camacho's kitchen I am a registered nutritionist.

I focused on 1-1 consultations, helping women over 40 years old to lose weight, eat healthily for longevity and well being at the stages of perimenopause and menopause

19/09/2026

Courgette & Red Cabbage Oat Pancakes
Makes approximately 24 pancakes using ⅓ cup of batter per pancake.
Ingredients
• 3 cups rolled oats
• 2 cups milk
• 2 cups water
• 100 g courgette
• 80 g red cabbage
• 1 tbsp collagen
• 1 tbsp fresh lemon juice
• 2 tsp baking powder
• 2 eggs 1 tsp vanilla
Method
1. Add the oats, milk and water to a blender.
2. Add the courgette, red cabbage, collagen and lemon juice.
3. Blend until you have a smooth batter.
4. Stir in the baking powder.
5. Heat a non-stick frying pan over a medium heat.
6. Pour ⅓ cup of batter into the pan for each pancake.
7. Cook for 2–3 minutes, until bubbles appear and the underside is golden.
8. Flip and cook for another 1–2 minutes.
9. Repeat with the remaining batter.
Nutrition highlights
OATS - A source of fibre and beta-glucan, supporting digestive health and contributing
to maintaining normal blood cholesterol levels. Oats also provide protein, magnesium
and iron.
RED CABBAGE- Provides fibre and colourful plant compounds, including
anthocyanins.
COURGETTE - Adds vegetables, fibre and micronutrients.
COLLAGEN - Adds protein peptides. Vitamin C is involved in normal collagen
formation, which is why the addition of lemon juice is a useful nutritional pairing.
MILK - Provides protein and calcium, important nutrients for maintaining muscle and
bone health.
Eggs - Provide complete protein and important nutrients including choline, vitamin
B12, selenium and vitamin D. Protein is particularly useful for supporting muscle
maintenance during midlife.
Approximate nutrition content energy by portion: 57 kcal, protein 3.1g carbs 8.1g, fat
1.4g, fibre 1.2 g.
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Pomegranate, Chicory & Burrata SaladA colourful plate packed with plant compounds and flavour 🌿✨The star here is pomegra...
04/09/2026

Pomegranate, Chicory & Burrata Salad

A colourful plate packed with plant compounds and flavour 🌿✨

The star here is pomegranate, rich in polyphenols — particularly punicalagins and anthocyanins, which contribute to its deep red colour and antioxidant activity.

🌿 Red chicory provides anthocyanins and other polyphenols, while watercress contains glucosinolates and carotenoid compounds.
🧅 Red onion is a source of quercetin and other flavonoids.
❤️ Together, these colourful plant foods provide a variety of phytochemicals with antioxidant and anti-inflammatory potential.

And then comes the creamy burrata — because healthy eating should absolutely include pleasure too!

🥗 Recipe

Salad

* Pomegranate seeds
* Red chicory
* Watercress
* Red onion
* Burrata

Dressing

* 1 tbsp honey
* 2 tbsp balsamic vinegar
* 2 tbsp extra virgin olive oil
* Salt & black pepper

Method: Arrange the greens, chicory, onion and pomegranate on a plate. Place the burrata in the centre. Whisk the dressing ingredients together and drizzle over just before serving.

Eat the rainbow — each colour can bring a different collection of beneficial plant compounds to your plate.

Nutritionist EatTheRainbow PlantFoods WomenOver40 HealthyRecipes

Weight loss jabs can be a tool, but they are not a substitute for good nutrition and health habits.Follow and share for ...
05/03/2026

Weight loss jabs can be a tool, but they are not a substitute for good nutrition and health habits.
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camachos-kitchen nutritionist.

19/02/2026

Midlife nutrition isn’t about dieting — it’s about strength, energy, and longevity. When a woman takes care of her body, everyone around her feels the difference.
Get in touch for personal advice .

25/12/2025

Wishing you a Merry Christmas filled with peace, joy, and moments that warm your heart. Thank you for being part of this community — may the new year bring you health, happiness, and wonderful new beginnings.

Les deseo una Feliz Navidad llena de paz, alegría y momentos que llenen el corazón. Gracias por ser parte de esta comunidad — que el nuevo año les traiga salud, felicidad y nuevos comienzos maravillosos.

If you’d like personalised advice DM me,Follow me for easy tips you can start using today. FoodAsMedicine BalanceYo...
17/12/2025

If you’d like personalised advice DM me,
Follow me for easy tips you can start using today.

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energybalance 4everlean.

19/11/2025

“Eating your daily fruit and vegetables isn’t just about filling your plate — it matters for
your life: the WHO estimates that consuming at least 400 g (about five portions) a day
of fruit and vegetables can significantly reduce the risk of major non-communicable
diseases like heart disease and stroke (WHOME, 2018)
Ingredients
For the filling
• 1 tsp olive oil (plus 1 tsp for assembling if needed)
• 1 red onion, finely sliced
• 1 packet mushrooms, sliced
• 2 tomatoes, diced
• 1 tsp garlic (or 1 clove)
• 1 packet firm tofu, grated
• 1 handful shredded Brussels sprouts
• 1 tin kidney beans, drained and rinsed
• 2 tbsp nutritional yeast
• 1 tsp coriander powder (or 1 tbsp fresh coriander — add at the end)
• 1 tsp paprika
• Tip: Use a splash of hot water instead of extra oil to help cook the vegetables
without adding more fat
For the avocado sauce
• 1 ripe avocado
• 2 tbsp Greek yogurt
• ½ tsp garlic
• 1 tbsp olive oil
• 1 tsp white vinegar
To assemble
• 8 wraps
• 1 cup mature cheddar cheese (grated)
Instructions
1. Sauté the aromatics:
Heat 1 tsp oil in a large pan. Add the sliced red onion and cook until translucent.
2. Add the mushrooms:
Stir in the mushrooms and sauté for 5 minutes, stirring occasionally.
(Use a splash of hot water instead of extra oil if needed.)
3. Add tomatoes and garlic:
Cook for 3 minutes until softened.
4. Add tofu and sprouts:
Mix in the grated tofu and shredded Brussels sprouts.
Add coriander powder and paprika.
Sauté for 5 minutes.
5. Add beans and nutritional yeast:
Stir in the kidney beans and nutritional yeast.
Cook for another 2–3 minutes.
If using fresh coriander, add it now.
6. Make the sauce:
Blend the avocado, Greek yogurt, garlic, olive oil and white vinegar until smooth.
7. Assemble the wraps:
8. Heat a pan at low medium heat add a little bit of oil. Place one wrap in the pan,
top with 1 tbsp sauce, tofu-bean mixture, and grated cheddar. Spread little sauce
on a second wrap and cover the filling. Place a plate on top or a heavy pan allow
to cook for 11/2 minutes and flip over, allow other 11/2 minutes more and repeat
until all the wraps are done.

12/11/2025

Menopause-friendly Mediterranean diet foods, focusing on supporting hormone balance, bone health, and reducing inflammation — all key during perimenopause and menopause.
DM for personalised nutrition
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.

29/10/2025

Menopause is a time to nourish smarter — olive oil, herbs, and fibre-rich grains
help support hormonal balance, brain health, and long-lasting energy. These
homemade croutons are a great way to reduce food waste and add fibre and
crunch to soups or salads. Using olive oil and herbs instead of butter gives a
heart-friendly twist and boosts flavour.
Follow me for easy tips you can start using today.
.


Air Fryer Croutons with Herbs & Garlic
Servings: 4 portions
Prep time: 5 minutes
Cook time: 14 minutes
47g per portion
Ingredients
• 6 slices of end bread (any wholegrain or sourdough works well)
• 3 tbsp olive oil
• A pinch of salt
• A pinch of black pepper
• ½ tsp dried oregano
• ½ tsp dried basil
• ½ tsp dried garlic or 1 fresh garlic clove, finely grated
• (Optional) ½ tsp onion powder
Method
1. Prep the bread:
Cut the bread into small cubes (about 1–1.5 cm). Place them in a large bowl.
2. Season:
Add olive oil, salt, pepper, oregano, basil, garlic, and onion powder (if using).
Toss well until all cubes are evenly coated.
3. Air fry:
Transfer the bread cubes to the air fryer basket in a single layer. (or bake in the
oven at 180C for 15 minutes)
Air fry at 160°C for 14 minutes, shaking halfway through for even crispiness.
4. Cool & store:
Let the croutons cool completely before storing in an airtight jar for up to 1 week.
Energy: ~127 kcal, Protein: 3.8 g, Carbohydrates: 11 g, Fibre: 2.2 g, Fat: 7 g.

22/10/2025

Fibre: the quiet hero of midlife wellness.
Here is a recipe that may help you to include more fibre in your meals. Also fruit,
vegetables, seeds and pulses are good sources of fibre.
Minestrone Soup with Beetroot & Seaweed
Ingredients
• 1 tbsp Olive oil
• 1 red onion, diced
• 2 celery sticks, diced or ground
• 1 carrot, diced
• 1 courgette, diced
• 1 beetroot, diced small or ground (blender raw or grate)
• 1 tsp paprika
• 1 tbsp mixed Italian herbs
• 500 ml chicken broth
• 2 litre hot water
• 40 g whole grain pasta
• 1 tsp dried seaweed (such as
• wakame or nori flakes)
• ½ cup green beans, chopped
• Salt and pepper to taste
• 1 tin of black beans, rinsed
• 1 tbsp parsley, finely chopped
Method
Prepare the base:
1. Heat a large pot over medium heat. Add the oil, onion, celery, and carrot. Cook for 5–7
minutes, stirring often, until softened.
2. Add vegetables and flavour:
Stir in the courgette, beetroot, Italian herbs and paprika. Cook for another 3–4 minutes
to release flavour.
3. Add liquids:
Pour in the chicken broth and hot water. Boil and cook for 20 minutes, stirring
occasionally.
4. Add pasta and green beans:
5. Add the pasta, green beans and seaweed. Simmer for 12 minutes, or until the pasta is
cooked and vegetables are tender. Pour in the black beans, parsley and rest.
6. Finish and serve:
Season with salt and pepper and serve warm.
Serving size 1 bowl 350 – 400ml. Serves 4: kcals 180, protein 10g, fat 4.5, carbs 21, fibre 5g.
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Address

15 ABBOTS Drive WHISPERING PINES
Virginia Water
GU254SE

Telephone

+447553953395

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