Welcome to Soleful Mother! A space for simple nutrition and natural movement.

A little bit about me..

My name is Melissa, and I have a husband and a very energetic 2-year-old who I am still breastfeeding and co-sleeping with! I have a degree in health sciences and a master’s in psychology. But my biggest qualification (in my experience) is being a mum – the hardest and greatest achievement of mine. My writing will be a combination of evidence and my lived experience as a mother, which, in my experience, doesn’t always add up!

Nutrition and Natural Movement

I want to help mothers with the time and energy that we so sorely lack and need, by giving you simple nutrition and more natural exercise tips. Both things have hugely improved my mental health, resilience, and my physical health, plus all the common issues women have before and after childbirth.

Everything I write is about something I am genuinely interested in (related to food or exercise – specifically for mothers), and is not directed or encouraged by any brands – I have no affiliations with my recommendations. All suggestions are from my own personal use and experience.

Important 🙂

I will be writing a series of posts that will cover different aspects of wholesome nutrition and natural movement. I aim to talk about, my lived experience and/or backed up with sources where appropriate. There is never any judgment from me, and you do not have to make any changes if they don’t resonate with you. My only hope is that other mothers find something useful in my posts that might help 🙂

Mr Organic Chickpeas and Lentils

I want to kick things off straight away talking about chickpeas and lentils. So, I recently found these products from Mr Organic, which are Chickpea Rice and Lentil Rice. I wasn’t sure how to add them into my diet for my family, but I was really on board with them as they contain a whopping 20g of protein in the chickpea rice and 26g in the red lentil. They also contain good amounts of fibre: 8.5g in the chickpea and 7.6g in the red lentil. For me, this product is a bit of a hero. It’s super high in protein, which we all need a bit more of – but particularly us mothers, I would argue – and it also contains a decent amount of fibre, which most of us are lacking in our diets!

• Mr Organic Chickpea Rice benefits: High in manganese, fibre-dense, supports the gut microbiome, and helps with blood sugar levels and satiety!
• Mr Organic Red Lentil Rice benefits: High in iron, a protein powerhouse with amino acids that may help with fatigue, physical recovery, and cellular repair.

Both of these take just 11 minutes to cook, which is another massive bonus since we can be very time-poor these days.

So, if you are struggling to add a sufficient amount of fibre or protein to your diet, maybe these could be something to help you with that! A small caution: because the Mr Organic rices are so fibre-dense, it’s best to add them into your diet gradually and in small amounts if you aren’t used to high-fibre foods!

I think this product is fantastic because you can use it to replace white rice or even brown rice, for example. Rice intake should be limited in children due to arsenic levels, and this is a perfect replacement to combat this!

Warm Sesame & Legume Rice Nourish Bowl Recipe:

You could use it to replace or add to curries and stir-fries, serve it as a side in a family-style dinner, or even make a risotto with it!

I personally have used both products in my stir-fries. Here is a recipe I use every week which my family, including my toddler, absolutely love! It’s entirely up to you if you want to deconstruct this meal for your little one or serve it as a whole dish – whatever works for your kids :).

I just want to add that my recipes aim to be fuss-free in terms of preparation, using easily accessible ingredients and time-optimised methods. Plus, they are nutritionally wholesome, aiming to provide you with energy and support your health. For example, in this recipe, my stir-fry sauce is actually rather basic, with just toasted sesame seeds and extra virgin olive oil at its core! My recipes are intentional this way, and it may take some time for your palate to adjust if you are used to more ultra-processed, highly sweetened foods. I was very much so – after 30+ years of eating UPF, and I have almost had to retrain my palate to appreciate wholesome, simple foods that are nutritionally excellent.

The Foundation:

100g Mr Organic Chickpea Rice or Red Lentil Rice

1 Sweet Potato, sliced thinly into matchsticks – Or try grating it (I recently tried this and it turned out really well!

1 Red Pepper, thinly sliced (left raw for maximum crunch and Vitamin C protection)

A generous handful of Green Beans, Carrots, and Broccoli florets (sliced into bite-sized pieces)

A handful of Peas and Sweetcorn

1 Onion peeled and sliced thinly

1/2 can Four Bean Salad

2 tbsp Extra Virgin Olive Oil (for frying and dressing)

The Protein (Choose Your Variant):

Option A: 150g Organic Smoked Tofu, cubed (perfect for a quick pan-fry)

Option B: 1 Organic Wild Salmon Fillet (beautifully oven-baked)

The Warm Sesame Satay Sauce:

2 tbsp Sesame Seeds

2 tbsp Extra Virgin Olive Oil

1-2 tbsp Organic Peanut Butter (Your secret tool for a rich, creamy, toddler-friendly satay texture, or leave it plain with just the oil and seeds if preferred!)

1 tbsp Organic Soy Sauce (Optional: beware of salt and ultra-processed versions. I keep Kikkoman soy sauce in my fridge)

🥣 The Step-by-Step Method

1. Toast the Sesame Seeds Place a dry frying pan or skillet (no oil) over a medium heat. Add your sesame seeds and toast them for 2–3 minutes, shaking the pan frequently. The moment they turn a golden amber colour and smell deeply nutty, tip them immediately into a small bowl so they don’t catch or burn.

2. Boil the Rice Bring a pot of filtered water to a boil. Add your chickpea or red lentil rice and simmer steadily for 11 minutes. Drain and set aside.

3. Prepare the Proteins & Crispy Roots

If using Smoked Tofu: Heat 1 tablespoon of extra virgin olive oil in your skillet. Add the thinly sliced sweet potatoes and cubed smoked tofu together. Fry on a medium-high heat until the sweet potatoes are tender with beautifully crisped edges and the tofu is golden. Then add in your onion, peas, sweetcorn and four bean salad until cooked.

If using Salmon: Preheat your oven to 200°C (180°C fan). Place the salmon fillet on a non-toxic baking tray (e.g. glass), drizzle with a touch of extra virgin olive oil, and bake for 15–20 minutes (check packet timelines). Fry the sweet potatoes, onions, peas, sweetcorn and four bean salad until cooked.

4. Steam the Greens While your pan or oven does the work, place your chopped green beans, carrots, and broccoli florets into a steamer basket over boiling water. Steam gently for 5–10 minutes until bright green and tender-crisp, preserving all the goodness inside!

5. Whisk the Toasted Satay Dressing In your small bowl with the golden toasted sesame seeds, whisk together the extra virgin olive oil, peanut butter (if using), and optional soy sauce. If it feels too thick, simply stir in a single tablespoon of the hot cooking water from your legume rice to create a smooth, velvety, pourable sauce.

6. Assemble with the “One Meal for All” Touch

For Mum: Toss the warm, drained legume rice, crispy sweet potatoes, and steamed greens together in a wide bowl. Drop the thinly sliced raw red peppers on top at the very end so they coat beautifully in the sauce while retaining their raw crunch. Pour the warm sesame satay dressing over everything and top with your chosen protein.

The Deconstructed Toddler Modification: Place a neat pile of the naturally sweet legume rice, separate piles of the bright steamed carrots and broccoli trees, crispy sweet potato chips, and protein strips, with the creamy satay sauce on the side as a fun, interactive dip!

Legal & Medical Disclaimer

General Information Only: The nutritional statistics, meal suggestions, and recipes shared in this post are for educational and informational purposes only. While I hold formal qualifications in health sciences and psychology, the information provided here is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always consult with your GP, midwife, health visitor, or a registered dietitian before making significant changes to your or your child’s diet, especially during pregnancy, postpartum recovery, or extended breastfeeding.

Allergen Warning: This recipe includes optional ingredients that are common allergens, including peanuts (peanut butter), soy (soy sauce/tamari), and fish (salmon). If you are introducing these foods to an infant or toddler for the first time, or if there is a family history of severe allergies, please follow safe, gradual introduction guidelines as recommended by your healthcare provider.

Choking Hazards & Pediatric Feeding: When modifying this or any meal for young children or toddlers, ensure that vegetables (such as green beans or carrots) and texturized proteins are prepared, chopped, and softened to a size and consistency