Give yourself the gift of nutritious self-love this Valentine’s day

Healthy food can be pleasurable as well as nutritious, so it’s a great way to nourish yourself physically, while taking good care of yourself psychologically. Personally, I like to try to find a balance of nutrition, aesthetics and taste in the meals I make, so I am giving to myself and the people I care about on all levels.

It can be helpful, nutritionally, to aim to include healthy protein, carbohydrate and fat in each meal where possible. Combining protein, fat and fibre with carbohydrate slows the uptake of sugar in digestion, which keeps us full for much longer than just carbohydrate and maintains a steady energy level. Including lots of beautiful fresh fruit and vegetables in your meals offers the benefits of an abundance of healthy micronutrients for your wellbeing, and vibrant colour to satisfy your senses.

As an example, a meal of wild, organic salmon cooked in extra virgin olive oil, with buttered garlic potatoes and creamed spinach, followed by thick yogurt with berry compote and melted dark chocolate for dessert, is a meal which is full of healthy nutrients, and still sensually satisfying.

• Wild, organic salmon is full of protein and healthy omega 3 essential fats, which research suggests are very beneficial for our physical and mental health.
• Potatoes are a good source of potassium, vitamin B6 and resistant starch, which can support the health of your gut microbiome.
• Butter is high in butyric acid, which supports a healthy gut lining and garlic is full of allicin, which may improve blood pressure.
• Spinach is full of fibre, vitamin C, K, B9, iron and antioxidants.
• A creamy sauce made with feta is much higher in protein and gut friendly probiotics than traditional cream.
• Yogurt is full of calcium and healthy probiotics, berries are an excellent source of fibre, vitamin C and antioxidants.
• Dark chocolate is high in antioxidants, magnesium and iron, while being lower in sugar than milk chocolate.