Os Doces da Papi

29/03/2026

Make once, snack all week (or two).

→ Dates (unpitted) 250 g
→ Almonds or cashews 150 g
→ Cocoa powder 30 g
→ Shredded coconut 20 g
→ Peanut butter 40 g
→ Optional: Dark chocolate chips 20 g

Instructions
→ Add all ingredients to a food processor
→ Blend
→ Roll
→ Store in an airtight container
→ Half in the fridge, half in the freezer 🧊

→ Thank me later 🤎

23/03/2026

⚠️ If things feel “off” with your nutrition, it’s often one of these:

→ Timing
→ Quality
→ Quantity

Which one do you struggle with most?!

Comment: timing / quality / quantity
→ I’ll share a small tip for that 🫶🏼

23/03/2026

If things feel “off” with your nutrition, it’s often one of these:

→Timing
→Quality
→Quantity

Which one do you struggle with most?!

Comment: timing / quality / quantity

→ I’ll share a quick tip for that 🫶🏼

16/03/2026

Everyone needs five go-to recipes.

Not twenty. Five.

Maybe two meat dishes, two fish, and 1 vegetarian ⇨ that part depends on you.

You won’t eat all five in one week. But across a week or two, you’ll cycle through them. Then the rotation starts again.

That’s real-life variety.

But those recipes need to do something for you.

They should be enjoyable ⇨ something you actually look forward to eating ⇨ & give you something back: maybe supporting recovery, helping with health maintenance, providing comfort, or fitting into a deficit or a surplus.

Because if a meal doesn’t give you something back, you’re probably not going to cook it again.

Want this to be one of your five? Comment “chilli” and I’ll send it to you👊🏽🫶🏼

28/02/2026

There are very few things in life that make me feel as alive as ⇉ supporting someone’s health.

What makes it even more powerful is knowing that I can reach ⇉ anyone, anywhere in the world.

My job has no borders.

In a single day, I can work across continents and all I need (for most) is ⇉ data and connection.

Data that’s accessible, measurable, actionable.

Behind the data, I connect.

I get to see what people are eating ⇉ in their homes, in different cities, different countries, different cultures.

I learn who they eat with. Who prepares their meals. What condiments they use. What traditions they carry. What challenges they face.

Every individual gives me ⇉ a window into a different world. I see a little bit of everything, and I love it.

22/02/2026

minimal steps, minimal mess ⇉ which means you’re + likely to make it (and repeat it).

ingredients
base:
• 220 g oats
• 2 bananas
• 400-450 ml milk
• 1 tsp baking powder
• 2 eggs or 1 scoop protein powder
• 1 tsp cinnamon
• 100 g grated carrot
• 40 g raisins
• pinch of salt (optional)

topping (after baking):
• 300 g greek yogurt
• 30 g chopped walnuts

method
🥕 mash the bananas ⇉
🥕 add the oats ⇉
🥕 add remaining base ingredients ⇉
🥕 mix until combined ⇉
🥕 pour into a baking dish ⇉
🥕 bake at 180 °C for ~35 minutes, until set and golden.

⇉ topping: spread the yoghurt over the baked oats, and finish with chopped walnuts.

⚠️ friendly reminder: kids don’t need protein powder, or marketed high-protein products.

FREEZE PLEASE → 🧊

15/02/2026

I’m back!

And if your weeks feel chaotic, your food probably does too.

I’m a nutritionist and honestly… families don’t just need more information.

They need a system - one that sticks.
→ No overcomplicated recipes
→ No unfounded advice
→ Structure without rigidity
→ Evidence-based. Family-tested. Realistic

What’s your plan this week - could you use a little Prep and Play?

______

20/01/2026

24/11/2015

Bom Lanche!!

07/10/2015

Boa tarde 💕

20/04/2015

Brownie de Oreo 👌

25/03/2015

Bolo de NUTELLA!