Power of showing Up

Power of showing Up 🥘 The Nourished Table
Simple recipes for a vibrant life.

From kid-approved favorites to restorative wellness blends, we make meal planning stress-free for busy families.❤️
🌿 Natural Healing | 🍳 Easy Cooking | 👨‍👩‍👧‍👦 Family Connection
Let’s cook s

04/02/2026

today’s objective: a classic apricot flapjack in a yogurt bowl…my guest (and dad) approves hehe

you’ll need:
- 3 ripe apricots
- 2tbsp butter
- 2tbsp honey
- 1/2 cup oats

(to serve):
- any yogurt you like!
- a handful of pistachios, chopped
- dark chocolate, chopped
- extra honey if you like!

method:
1. begin by cutting around the apricots (vertically) as if you were cutting around an avocado!

2. twist and pull apart - then remove the stones.

3. cut the halves in half (so you should have 12 wedges!).

4. melt the butter in a small frying pan on a medium heat.

5. begin to fry the apricots for a few minutes until soft.

6. toss in the oats and honey and stir through.

7. ensure the oats are evenly coated in the butter and honey and have clumped around the apricots.

8. cook for about 5-10 minutes, stirring continuously until golden brown!

9. meanwhile, finely chop the pistachios and dark chocolate.

10. prepare your yogurt bowl by placing your yogurt of choice in a medium sized bowl.

11. top with the flapjacky apricots however you like…

12. sprinkle with the pistachios and dark chocolate of course!

13. and add some more honey if you like hehe…

enjoy ### (also i am aware this is a very casual style of filming today so i hope you don’t mind!)🤍

04/02/2026

we made this two days in a row, once with twaróg and the next day like this…ten out of ten

you’ll need:
- 1 avocado
- 100g cottage cheese (or twaróg)
- 1tbsp pesto
- 1/2 red onion, finely chopped
- sea salt & pepper to taste

method:
1. begin by placing the avocado, cottage cheese, pesto, red onion and seasoning in a medium sized bowl.

2. using a fork, mash until the mixture is thoroughly combined!

3. place some of the mixture on your piece of bread in a neat layer.

4. top with slice tomatoes, a drizzle of olive oil and finally, a sprinkle of sea salt & pepper!

enjoy ###🍅🥑

04/02/2026

wika requested something warming and i knew what would work hehe

(for the coffee yogurt) you’ll need:
- 300g full fat greek yogurt
- 1 strong single espresso (you can dissolve 1tsp instant coffee in boiling water!)
- 1tbsp honey

(for the cherry chia jam):
- 1 cup fresh / frozen pipped cherries
- 1tbsp honey
- 1tbsp chia seeds
- 2tbsp cold water

(for the pistachio granola):
- 1/3 cup rolled oats
- a small handful of pistachios, chopped
- 1tbsp (or a small k**b) of butter
- 2 heaped tbsp of maple syrup / honey

(to serve):
- smooth almond butter (i use meridianfoods 🤎)
- dark chocolate, finely chopped
- fresh banana, sliced

method:
1. begin by preparing your shot of coffee and allowing to cool for a couple minutes.

2. in a medium sized bowl, mix together the yogurt, coffee and honey until thoroughly combined.

3. pop in the fridge whilst you get on with the rest!

4. meanwhile, place the cherries, honey, chia seeds and water in a small saucepan and place on a medium heat.

5. once the cherries are beginning to thaw, press down with the back of a spoon and keep stirring the jam. lower the heat and allow to simmer whilst you prepare the granola.

6. place the oats, pistachios, butter, and maple syrup in a small frying pan on a medium to low heat.

7. once the butter has started melt, stir through the oat mixture until everything is evenly coated.

8. cook for 5-10 minutes, stirring continuously until golden brown.

9. gather the granola into one corner of the pan and flatten into one piece using the back of a spoon.

10. remove from the heat and allow to cool slightly whilst you assemble the bowl.

11. grab the yogurt from the fridge and spoon over the cherry jam.

12. layer on the sliced banana in a neat row!

13. once the granola has hardened (about 5 minutes!), break up into clusters using a wooden spoon.

14. carefully spoon the granola over the yogurt.

15. finish with a generous dollop of almond butter and of course some dark chocolate alllll over…

enjoy ###☕️🍫🍒

04/02/2026

i know this isn’t for everyone BUT living in a polish household…we love anything like this🥒

you’ll need:
- 1 fillet cooked salmon
- 1 large pickled cucumber, finely chopped
- 1/4 white onion, finely chopped (or more if you like more!)
- 1tbsp mayonnaise
- 1tsp dijon mayonnaise
- salt & pepper to taste

(to serve):
- fresh / toasted sourdough
- sliced cucumber
- sea salt & pepper

method:
1. place the pickled cucumbers, onion, salmon, mayonnaise, dijon mustard and seasoning in a medium bowl and begin the mash it all with a fork.

2. continue this until the mixture is well combined and there are no large chunks of salmon remaining.

3. spoon on top of fresh / toasted sourdough and top with sliced cucumber.

4. sprinkle some extra sea salt and pepper on top..

enjoy ###

Love your heart with every bite! ❤️🍴 Your heart works 24/7 to keep you going, so why not give it the best fuel possible?...
04/01/2026

Love your heart with every bite! ❤️🍴
Your heart works 24/7 to keep you going, so why not give it the best fuel possible? This guide shows the top foods for strong blood vessels and a healthy heart:

🍅 Tomato: Packed with Lycopene for vascular health.

🥣 Oats: Your secret weapon to lower bad cholesterol.

🧄 Garlic: A natural way to improve blood circulation.

🍎 Apple: High in fiber to protect your vessels.

🍫 Dark Chocolate (70%+): Antioxidants that support healthy flow.

CTA: Which of these heart-healthy foods is your favorite? Let’s hear it in the comments! 👇

Fuel your focus and protect your nerves! 🧠 Your nervous system is the electrical wiring of your body. To keep the signal...
04/01/2026

Fuel your focus and protect your nerves! 🧠
Your nervous system is the electrical wiring of your body. To keep the signals firing fast and prevent "brain fog," you need specific nutrients that support myelin (the protective coating of your nerves) and neurotransmitter production.

Top Brain Foods:

🧠 Walnuts & Flax Seeds: Rich in Omega-3s for cognitive health.
🥑 Avocado: Healthy fats that support blood flow to the brain.
🥦 Broccoli & Spinach: Packed with Vitamin K and Lutein for brain power.
🍫 Dark Chocolate: Flavonoids that improve memory and mood!

CTA: Which of these "brain boosters" is your favorite snack? Let me know below! 👇

Happy Gut, Happy Life! 🦠Did you know that 70% of your immune system lives in your gut? To keep it thriving, you need two...
04/01/2026

Happy Gut, Happy Life! 🦠
Did you know that 70% of your immune system lives in your gut? To keep it thriving, you need two things: Probiotics (the good bacteria) and Prebiotics (the food that feeds them).

How to balance your gut:

🥛 Probiotics: Yogurt, Kefir, Kimchi, and Sauerkraut are packed with live cultures.

🧄 Prebiotics: Garlic, Onions, and Whole Grains provide the fiber your good bacteria love.

🥗 Nutrients: Fruits, Veggies, and Fatty Fish reduce inflammation and support smooth digestion.

CTA: Are you a fan of fermented foods? Let me know your favorite one in the comments! 👇

Give your liver a helping hand! 👍🥗Our liver is our body’s primary filter, but processed foods and hidden sugars can make...
04/01/2026

Give your liver a helping hand! 👍🥗

Our liver is our body’s primary filter, but processed foods and hidden sugars can make it sluggish and "fatty" over time. The good news? You can reverse and prevent liver damage simply by changing what’s on your plate!

The Strategy:

✅ More of this: Fiber-rich Oats, Broccoli, Healthy Fats (Avocado/Olive Oil), and Green Tea.

❌ Less of this: Fried foods, Sugary snacks, Soda, and Processed meats.

CTA: Which "Avoid" food is your biggest weakness? Let’s find healthy swaps together in the comments! 👇

Time for a Full Body Reset! 🌿✨ Our bodies are constantly working to filter out toxins, but sometimes they need a little ...
04/01/2026

Time for a Full Body Reset! 🌿✨

Our bodies are constantly working to filter out toxins, but sometimes they need a little extra support. You don't need a restrictive "detox" diet—you just need to feed your hardworking organs the right fuel!

The Cleanse Guide:

✨ Skin: Apples and Beets for that natural glow.

🫁 Lungs: Pineapple and Ginger to support clear breathing.

🧼 Liver: Turmeric and Garlic for deep detoxification.

💧 Kidneys: Cucumber and Celery to stay hydrated and flushed.

CTA: Which part of your body needs a little extra love this week? Let me know in the comments! 👇

Your body is an ecosystem—feed every part of it! 🌿🧘‍♂️We often forget that every organ has unique nutritional needs. Whe...
04/01/2026

Your body is an ecosystem—feed every part of it! 🌿🧘‍♂️

We often forget that every organ has unique nutritional needs. When we choose "Food as Medicine," we aren't just eating for calories; we’re eating for function.

Quick Guide to Targeted Nutrition:

🧠 Brain: Walnuts and Blueberries for cognitive power.

❤️ Heart: Beets and Pomegranate for optimal circulation.

👁️ Eyes: Carrots and Sweet Potato for vision health.

🧼 Liver: Leafy greens and Avocado for natural detox.

✨ Thyroid: Kelp and Selenium-rich foods for hormonal balance.

CTA: Which organ are you focusing on supporting this month? Let’s discuss in the comments! 👇

Let’s talk about Heart Health! ❤️💪 Did you know that what you put on your plate directly affects how your blood flows? O...
04/01/2026

Let’s talk about Heart Health! ❤️💪

Did you know that what you put on your plate directly affects how your blood flows? Optimal circulation is the key to energy, brain function, and overall longevity.

This guide highlights the top superfoods that support a healthy cardiovascular system:

🥬 Nitrate-Rich Greens: Like Spinach and Beets to help relax blood vessels.

🐟 Omega-3s: Found in Salmon and Walnuts to reduce inflammation.

🍫 Flavonoids: Dark Chocolate (yes, really!) and Berries for vessel elasticity.

🍵 Catechins: Green tea for a natural circulation boost.

CTA: Which of these heart-healthy foods is already a part of your daily diet? Let me know below! 👇

The "Fresh & Lean" Choice (Salad Focus) Fuel your body with colors! 🥗There’s nothing like a vibrant bowl of nutrients to...
04/01/2026

The "Fresh & Lean" Choice (Salad Focus)
Fuel your body with colors! 🥗

There’s nothing like a vibrant bowl of nutrients to keep your energy levels high. Today we’re diving into this Grilled Chicken Avocado Salad—the perfect mix of healthy fats, lean protein, and fresh crunch.

The Recipe:

Sliced grilled chicken breast

Creamy avocado & cherry tomatoes

Fresh baby spinach & arugula

Lemon-herb vinaigrette drizzle

CTA: Tag a friend who needs some healthy lunch inspiration! 👇

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