A Top Nutritionist Shares Her Latest Foodie Finds
A Top Nutritionist Shares Her Latest Foodie Finds

A Top Nutritionist Shares Her Latest Foodie Finds

Want some fresh – and healthy – inspiration for your next food shop? Leading nutritionist Rohini Bajekal is here to share her summer snacking ideas, latest supermarket finds and the recipes she’s making on repeat…
By Heather Steele

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I love snacking on fruit and a handful of walnuts, which are rich in healthy omega-3 fats that are anti-inflammatory and good for the heart, skin and brain. 

Apple slices with a tablespoon of peanut butter – Pip & Nut’s Smooth Almond Butter is my favourite – is a great light pre-workout snack, with the almond butter adding some protein and fat to the mix.

Smoothies can be a vehicle for easily digestible carbohydrates, fat and protein. A blueberry, kale, oat milk, peanut butter and chia seed smoothie would tick all these boxes. 

Deliciously Ella’s Hazelnut, Maple & Pecan Oat bars are great when you fancy something slightly sweet but don’t have the energy to make something from scratch.

When I do have the energy, I batch make my Apricot, Tahini and Coconut energy balls (see the recipe here). They are delicious, a source of calcium and aren’t too sweet.

Kallo’s Beetroot and Balsamic Veggie Cakes remind me of my favourite childhood crisp – Monster Munch. They taste great with my paprika hummus (see the recipe below).

I made Nisha Vora from Rainbow Plant Life's recipe for The Absolute Best Vegan Brownies when I had friends over the other day and they were a huge hit. They’re perfectly crinkly, fudgy and rich. I used a cup of sugar (rather than the 1.5 cups the recipe calls for) and an 80% dark chocolate. Pair them with fresh raspberries and Oatly's Creamy Oat Fraiche for the ultimate combo. 


Pump Street Dark Chocolate

Jamaica, Bachelor’s Hall Estate, 75% Cacao

I enjoy a few squares of quality dark chocolate (over 70% cacao content) most days. Flavanols – plant nutrients found in many foods – are particularly abundant in dark chocolate (they are responsible for the bitterness of cocoa) and studies show they may benefit brain and heart function. Dark chocolate is also a source of magnesium, iron and other antioxidants. I am sensitive to caffeine, so I try to avoid eating it too late in the evening. I love that the dark chocolate from Pump Street contains just cocoa beans, cane sugar and organic cocoa butter with no added emulsifiers and that it is a small British business with a transparent supply chain.


Chickpea Pasta 

I’m loving ZENB’s chickpea pasta which is made with 100% yellow peas. It is naturally gluten free and high in protein, with 17g of plant protein per serving and five times the fibre intake of regular wheat pasta. I love using the macaroni for a wholesome butternut and cashew mac ’n’ cheese. I also like its Agile Bowls for a quick meal – all you need is hot water for a tasty instant meal that is far better for you than a Pot Noodle.


Silken Tofu

Made with just three ingredients, Clearspring’s silken tofu is my favourite pantry ingredient. Silken tofu is produced by coagulating soya milk without curdling. Tofu contains a wide range of nutrients and is an excellent protein source as well as being heart healthy. I love to blend silken tofu with raw cacao, a few pieces of dark chocolate, maple syrup, vanilla extract and a sprinkle of sea salt for a nourishing dessert. Silken tofu is really versatile and also works well in dairy-free pasta sauces and added to miso soup.

Kim Kong Kimchi

Unpasteurised Vegan Kimchi

This lacto-fermented, raw, unpasteurised vegan kimchi is available on Ocado and is so delicious added to a grain bowl or stir-fry. It also includes smoky ‘gochugara’ chilli flakes for a deep, complex flavour. Foods such as sauerkraut and kimchi (fermented Korean cabbage) are rich in gut-loving good bacteria. Studies on these probiotic-rich foods suggest that those who eat them regularly improve their anxiety levels, perception of stress and overall mental wellbeing.

Mira Manek

Golden Chai

This delicious blend contains zero caffeine and is the ideal warming bedtime drink when prepared with plant-based milk. The turmeric mix features black pepper, which contains the compound piperine. This significantly improves absorption of curcumin, one of the active ingredients in turmeric, which has been shown to benefit brain health, decrease inflammation and may even reduce period pain. 

Inspired? Here are Rohini’s top supermarket buys…


Refreshing Green Smoothie

I’ve been making my Refreshing Green Smoothie all summer, especially on warmer days. Freeze a medium-sized ripe banana in advance (in thirds to make it easier for your blender). I usually dice several bananas at once, separate them on a plate and pop the plate in my freezer for an hour or so. Then I remove the plate and add all the diced bananas to a zip-lock silicone bag and freeze. This prevents the banana pieces sticking together. If you don't have frozen mango, you can use a cup of frozen pineapple or half a medium fresh mango. A cup of frozen blueberries also works, although the colour won't be pretty! If you dislike the taste of banana in smoothies, try a frozen courgette instead and add a date for sweetness.

Total Time
5 Minutes
½ cup of unsweetened soya, pea or oat milk
1 medium-sized frozen banana
1 cup of frozen mango
80g of cucumber (1 small or ½ medium)
20g (around a thumb-sized, 2in piece) of fresh ginger
½ tsp of greens powder such as spirulina/chlorella (optional)
1 sprig of fresh mint including the leaves
1 tbsp of hemp seeds
Step 1

Blend for a minute until smooth and enjoy immediately.

Step 2

Top with a sprig of mint and hemp seeds.

Paprika Hummus

Eating legumes (beans, lentils, tofu, tempeh, peas) every day is great for short-term and long-term hormonal health as these foods are full of fibre, protein, minerals and vitamins. Hummus is such a versatile dip and this homemade version takes minutes to prepare. It can be enjoyed with a baked sweet potato or potato, on a salad or as a dip with raw vegetables. The recipe also uses aquafaba, the viscous water in which legumes such as chickpeas have been cooked. Aquafaba can be used as an egg replacer as it mimics egg whites in cooking, for example in meringues and marshmallows.

Total Time
5 Minutes
1 can of chickpeas, drained & rinsed, but set the aquafaba aside
1 can of cannellini beans, drained
4 cloves of raw garlic
½ tsp of black pepper
½ tsp of salt
½ tsp of cumin powder
Juice of 2 lemons
2 tbsp of tahini
½ tsp of paprika
1-2 tbsp of premium-quality cold-pressed extra virgin olive oil (optional)
A sprig of fresh herbs such as parsley (optional)
Step 1

Drain water from cannellini beans and rinse.

Step 2

Save the water from the chickpea can (aquafaba) and use as much of it as you need to blend to a smooth consistency with all the other ingredients in a good-quality blender.

Step 3

Use most of the aquafaba water if you prefer a runnier hummus. Add as you go along to reach desired consistency. Taste and adjust seasoning as preferred, and garnish with a few herbs such as fresh parsley if you like and a sprinkle of paprika for colour. Refrigerate and enjoy within 3-4 days.

For more tips, recipes and information, visit RohiniBajekal.com & follow @RohiniBajekal

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