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As the seasons shift and we move into the cooler months, it becomes more important than ever to nourish our bodies with foods that provide warmth, comfort, and the essential nutrients to support long-term health.

I am Clarissa Lenherr, a registered nutritionist who has spent nearly a decade helping people optimise their health through food and lifestyle. I have a particular passion for supporting healthy ageing, gut health, and the role nutrition plays in maintaining energy, resilience, and vitality as we grow older. 

Warm Sweet Potato, Butternut Squash, Quinoa and Kale Salad with Dressing

This colourful, hearty salad celebrates the best of seasonal produce. Sweet potato and butternut squash bring natural sweetness and are rich in beta-carotene, a powerful antioxidant that the body converts to vitamin A, supporting immune function and eye health.

Quinoa provides a plant-based source of protein and fibre, while kale offers a wealth of vitamin K, calcium, and magnesium which are essential for bone health as we age. The light dressing ties everything together, creating a warm, satisfying dish that proves salads are not just for summer.

This dish is naturally gluten free and vegan, making it suitable for many dietary requirements.

Mediterranean Cod with Red Pepper Sauce, Kale, and Green Lentils

Bringing together vibrant Mediterranean flavours, this cod dish is as colourful and satisfying as it is nutrient-rich. Cod provides a lean, high-quality protein that supports muscle strength and repair, while also delivering minerals such as iodine and selenium for thyroid and immune health. The red pepper sauce is packed with vitamin C and antioxidants that help to protect against cell damage and support collagen production (think your skin and joints!).

Served alongside kale and green lentils, the dish is full of fibre, plant-based protein, iron, and folate, making it a balanced and nourishing option to support energy, heart health, and healthy ageing.

Healthy Chocolate Brownie with Blueberries and Walnuts

Yes, a brownie can be both indulgent and nourishing, plus who doesn’t love chocolate!

This recipe swaps in natural ingredients like apple sauce and olive oil for a lighter texture, while ground almonds add protein, vitamin E, and healthy fats. Cocoa powder and dark chocolate provide flavonoids that support brain and heart health, and walnuts add crunch as well as omega-3 fatty acids.

Served with blueberries which bring a burst of anthocyanins, plant compounds linked to memory and cognitive support, making this sweet treat a smart way to enjoy dessert while still looking after long-term wellbeing.