Author: nanishmalhotra15@gmail.com

A chef and nutritionist, Founder of NMFOODSCIENCE. Background in culinary arts and human nutrition. I combine science and taste to make healthy living simple and enjoyable. Through my YouTube channel and this website, I share practical nutrition tips, easy and nutritious recipes and evidence-based advice on diet, wellness and food science. If you are looking for healthy recipes, weight management or nutrition resources, you have landed on the right platform and easy-to-follow content right here. Welcome to a community where nutrition meets lifestyle.
Liver-Loving Palak Paneer (Healthy Spinach & Cottage Cheese Curry)

Serves: 2 | Prep Time: 10 minutes | Cook Time: 20 minutes This light and creamy Palak Paneer is specially designed to take your health to the next level, high in antioxidants, rich in protein, and fibre.The combination of iron-rich spinach, calcium-packed paneer, and anti-inflammatory spices like turmeric with black pepper and coriander supports liver health and overall well-being. Ingredients (Serves 2) Method Nutrition Profile (Per…

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Paneer/Cottage Cheese Cashew Capsicum Curry (Healthy & High Protein)

Enjoy a creamy, flavorful, and nutrient-dense curry that blends the richness of paneer with the goodness of roasted nuts, fresh vegetables, and aromatic Indian spices. This Paneer Cashew Capsicum Curry is cooked in small amounts of olive oil or ghee instead of cream, making it heart-friendly and suitable for weight management, diabetes, and fatty liver support.Packed with protein, calcium, and…

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High-Fibre Beef/Lamb Roll Recipe | Indian–Kiwi Fusion

A Protein-Rich, Gut-Friendly Dinner Idea If you’re searching for a healthy, high-fibre beef recipe that’s full of flavour and nutrients, this High-Fibre Beef/lamb Roll is a must-try!This fusion recipe combines lean beef mince, chickpea flour, oats, and colourful mixed vegetables with the bold spices of Indian cooking — perfect for busy weeknights or meal prep. You can also substitute beef with…

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High-Protein Black Chickpea/Kala Channa Salad Recipe (2 Servings)

Looking for a quick, high-protein meal that’s full of flavor and nourishment? This High-Protein Black Chickpea Salad blends boiled black chickpeas, crisp vegetables, roasted nuts, and creamy yogurt for a satisfying, nutrient-dense dish. It’s ideal for lunch, dinner, or even a wholesome post-workout meal. Ingredients 👩‍🍳 Instructions Storage Tip Store the cooked mixture (without yogurt)…

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Creamy Egg Spinach Omelette Recipe | High Protein & Healthy Breakfast

Looking for a healthy, high-protein breakfast that’s quick and delicious? This Creamy Egg Spinach Omelette is perfect for busy mornings. By blanching and blending spinach with milk, you get a smooth, velvety omelette that’s packed with protein, fibre, iron, and antioxidants. It’s ideal for: This omelette is nutritious, filling, and easy to make in under 10 minutes! Ingredients (Serves 1) Method…

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Egg Mushroom Cheese Sandwich Recipe | High Protein Breakfast Idea

Looking for a healthy sandwich recipe that’s both filling and rich in protein? This Egg, Mushroom Cheese Sandwich combines fluffy scrambled eggs, sautéed mushrooms, and melted cheese between whole-grain/ Rye/ Sourdough bread slices for a nutritious and satisfying meal. It’s perfect for busy mornings, post-workout refuelling, or even a light dinner. Unlike typical sandwiches, this recipe balances protein, fibre, and healthy…

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High Protein & Fiber Rich Banana salad

Looking for a high-protein banana recipe that also delivers plenty of fibre for digestion and gut health? This Banana Salad is nutrient-dense, easy to make, and ideal for: Ingredients (Serves 2) Step-by-Step Method Nutrition Information (Per Serving – Approx.) Health Benefits of Banana Salad  High Protein – Greek yoghurt, nuts, and seeds keep you full and support muscle repair. Rich…

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Nutrition and Mental Health: How Food Shapes the Brain

The link between nutrition and mental health is becoming one of the most exciting areas of modern science. What we eat does much more than fuel our bodies — it shapes our mood, emotions, and even long-term brain function. From gut bacteria producing “feel-good” chemicals to specific vitamins regulating stress and energy, nutrition plays a…

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4 Powerful Drinks to Naturally Reverse Fatty Liver (Science-Backed) by Nmfoodsciencenutrition

Fatty liver disease (NAFLD – Non-Alcoholic Fatty Liver Disease) has become a growing health concern worldwide. Poor diet, sedentary lifestyle, excess sugar, and obesity are some of the major risk factors. The good news? Fatty liver can often be reversed naturally through simple lifestyle and dietary changes. One easy and effective way to support liver health is by…

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