Eat Your Nutrients
Real-food recipes that help restore energy, clear mental fog, improve skin,
and support stable weight — without diets, supplements, or restrictions
The Collection of Proven Recipes
7-Day Anti-Deficit Meal Plan
8 Key Nutrient Chapters
40 Nutrient-Rich Recipes
Simple Everyday Meals
Real Food — No Supplements
Based on Nutrient Absorption Science
about me
Eat Your Nutrients is the result — a practical and thoughtfully structured collection of recipes designed around real nutritional needs.
Hi, I’m Kristina Garaeva
food creator and author of the Eat Your Nutrients guide
My interest in nutrition began with understanding how everyday food impacts the body’s balance and overall condition.
Through personal experience and mindful eating, I saw how powerful properly built meals can be.
What Is “Eat Your Nutrients”?
This isn’t just a recipe collection — it’s a nutrient-focused system designed to restore what your body is missing.
- 40 recipes strategically built around key nutrients: iron, magnesium, zinc, iodine, selenium, omega-3, vitamin D, potassium
- A science-backed chapter explaining which nutrients are best restored through food — and how
- Simple everyday ingredients available in any store
- Quick recipes ready in 7–20 minutes
- Clear explanations and practical tips for better nourishment
- A functional but enjoyable approach to everyday meals
- A structured 7-day anti-deficit meal plan included
Why this guide works
What’s Inside?
Table of Contents
8 Nutrient Chapters (5 recipes in each)
PLUS
- A practical guide to understanding deficiencies without panic or self-diagnosis
- A ready-to-use 7-day anti-deficit meal plan to start immediately
Introduction & Science Foundation
- Why constant fatigue, brain fog, and skin issues often come from hidden nutrient deficiencies
- Iodine — critical for thyroid function and metabolism regulation Recipes that support healthy hormone balance and energy
- Vitamin D — influences mood, immunity, and overall vitality Comforting meals that support wellbeing
- Omega-3 — vital for brain function, circulation, and hormonal balance Simple recipes for regular omega-3 intake
- Selenium — protects cells, supports hormones, and acts as a powerful antioxidant Flavorful meals with nutrient-rich ingredients
- Zinc — plays a key role in immunity, skin renewal, and hair strength Dishes that nourish beauty and immune health from within
- Potassium — regulates fluids, supports the heart, and reduces bloating Recipes that restore electrolyte balance and lightness in the body
- Magnesium — essential for relaxation, sleep quality, and nervous system balance Meals that help reduce stress, cramps, and tension
- Iron — supports oxygen delivery in the body, energy levels, and healthy ferritin Recipes designed to help naturally replenish iron and fight constant fatigue
- What stops nutrients from working — and how to fix it
- Which nutrients can be restored naturally through meals
- How proper food combinations help the body actually absorb what it needs
- Why simply “eating healthy” doesn’t fix the problem
Who These Recipes Are For?
This collection is for you if:
Loving tasty food without wanting complicated cooking
Eating “healthy” but still feeling off
Constant anxiety or trouble falling asleep
Energy crashes during the day
Hair becoming thinner or falling out
Feeling tired much faster than before
Frequent brain fog or trouble focusing
Bloating, dull skin, or frequent breakouts
Guides
Eat Your Nutrients
27$
- 40+ nutrient-focused recipes built around 8 essential nutrients
- Evidence-based guidance on nutrient absorption and smart food combinations
- A ready-to-use anti-deficit meal plan
- Personal notes before each recipe with simple cooking tips and secrets
- Helpful bonuses and nutrient checklists
- Instant digital access (PDF guide)
43. Tuna with Yogurt Sauce, Capers and Spinach
42. Warm Pearl Barley with Carrots and Mackerel in Tomato Sauce
41. Buckwheat Pancakes with Sea Salt and Green Onion
40. Creamy Potato Soup with Roasted Cod
39. Warm Seaweed, Egg & Potato Salad
38. Roasted Mushroom & Egg Salad with Yogurt Dressing
37. Cottage Cheese & Mango Casserole
36. Sardine Toast with Egg and Avocado
35. Mushroom Risotto with Butter and Parmesan
34. Poached Eggs on Pumpkin Purée with Parmesan and Butter
33. Pasta with Herring, Onion and Green Apple
32. Warm Potato & Sardine Salad with Yogurt Dressing
31. Yogurt Dessert with Chia Seeds and Berries
30. Roasted Mackerel, Mango & Quinoa Salad
29. Sardine, Egg & Cucumber Salad
28. Creamy Coconut Salmon with Lime and Spinach
27. Buckwheat with Roasted Onion and Brazil Nuts
26. Skin Glow Smoothie with Walnuts and Banana
25. Whole Wheat Spaghetti with Shrimp and Garlic
24. Egg & Avocado Salad with Brazil Nuts
23. Garlic Lemon Salmon on a Bed of Broccoli
22. Tuna, Egg & Bean Salad
21. Tuna, Egg & Spinach Tart
20. Creamy Cauliflower Soup with Pumpkin Seeds and Parmesan
19. Beef with Mushrooms and Buckwheat Noodles in Miso Sauce
18. Warm Quinoa Bowl with Salmon and Spinach
17. Shrimp, Egg & Pumpkin Seed Salad
16. Chickpea Cookies with Chocolate Chips
15. “Heart in Balance” Smoothie
14. Tomato Vegetable Stew with Beans and Potatoes
13. Banana Oat Pancakes with Yogurt
12. Warm Quinoa Bowl with Roasted Pumpkin and Chickpeas
11. Roasted Potato & Avocado Salad with Yogurt Dressing
10. Herb Omelet with Avocado and Sunflower Seeds
9. Warm Cocoa Drink with Almonds and Oat Milk
8. Whole Wheat Spaghetti with Broccoli and Nut Sauce
7. Quinoa Salad with Spinach, Avocado & Pumpkin Seeds
6. Quinoa Porridge with Banana, Cocoa & Almonds
5. “Iron Lady” Smoothie
4. Turkey Meatballs with Tomato Sauce and Bulgur
3. Warm Lentil Salad with Tuna and Sun-Dried Tomatoes
2. Chicken Liver Pâté with Apple and Thyme
1. Roasted Beet, Beef & Orange Salad
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