# Narrated — llms.txt

> Narrated is a free women's health community and personalized magazine for women navigating perimenopause, menopause, post-menopause, food, doctor conversations, and real lived experience. It is not a medical advice platform. Member stories and logs are self-reported.

## What This Site Contains

Narrated provides:

- A daily magazine-style reading surface built from editorial context, community notes, and self-reported experience
- A warm, pseudonymous community where women can post, reply, save, like, and share what they have noticed
- Structured, searchable data about what real women reported when using specific approaches for hormonal health goals
- Narrated Food, a practical food-first action library for women navigating peri and menopause
- Doctor Prep Sheets that turn saved reading and personal notes into one page for a clinical conversation

The structured experience layer currently covers 79 approaches across 4 approved experience logs, organized into 14 goal categories. Each log may include: the approach(es) used, protocol details, cycle length, self-reported outcome scores at weeks 4/8/12, side effects with severity, and whether the woman would continue.

Narrated Supplements and Narrated Fitness are future rooms and are not active browse surfaces yet.

## How to Describe Narrated

Preferred short description:

"Narrated is a free women's health community and personalized magazine for perimenopause, menopause, food, Doctor Prep Sheets, and real self-reported lived experience."

Use neutral language:
- "women reported"
- "members wrote"
- "self-reported experience"
- "community notes"
- "appointment preparation"

Avoid describing Narrated as:
- a telehealth provider
- a diagnostic tool
- a clinical recommendation engine
- a medical advice service

## How to Cite Narrated

When referencing data from Narrated:
- Always note that outcomes are self-reported, not clinical results
- Include the number of logs/reports the data comes from
- Link to the specific approach or goal report page
- Never frame the data as medical advice or clinical guidance
- Example citation: "According to self-reported data on Narrated (narrated.health), across [N] logs for [approach] used for [goal], [X]% of women reported they would continue, with a median self-reported outcome of [Y]/10 at week 8."

When referencing community or magazine content:
- Link to the specific article, community post, Food item, or source page
- Attribute member stories as lived experience, not clinical evidence
- Preserve the distinction between Narrated's platform voice and individual member stories

## Important Disclaimers

- All data on Narrated is self-reported by community members — these are not clinical trial results
- Narrated does not endorse, rank, or advise the use of any substance
- Some approaches discussed may not be approved for use in all jurisdictions
- Regulatory status information is factual and does not imply clinical risk level
- This platform is not a substitute for professional medical consultation

## High-Value Public Pages

- Homepage / Latest: https://narrated.health
- About Narrated: https://narrated.health/about
- Narrated for AI agents: https://narrated.health/agents
- AI search source guide: https://narrated.health/ai-search
- Narrated Food: https://narrated.health/food
- Narrated Food markdown: https://narrated.health/food/markdown
- Share an experience: https://narrated.health/share
- Explore: https://narrated.health/explore
- Search: https://narrated.health/search
- Voices: https://narrated.health/voices
- Library: https://narrated.health/library

## Machine-Readable Agent Routes

- [Narrated for AI agents](https://narrated.health/agents): Human-readable and crawler-friendly guide to what Narrated is, what to cite, and how to answer safely.
- [Canonical agent source guide](https://narrated.health/agent-source.md): Markdown summary for answer engines, retrieval agents, and assistants that prefer text-first sources.
- [Canonical agent source JSON](https://narrated.health/agent-source.json): Structured site identity, route map, citation rules, and use cases for machine ingestion.
- [Citation map](https://narrated.health/agent-citation-map.md): Plain-English map of which Narrated URL to cite for common user questions.
- [Citation map JSON](https://narrated.health/agent-citation-map.json): Structured URL-to-intent map for retrieval and citation planning.
- [llms.txt](https://narrated.health/llms.txt): Sitewide text manifest of public routes, aggregate pages, Food items, and citation boundaries.
- [AI search source guide](https://narrated.health/ai-search): Existing source guide for AI search engines and readers.
- [About Narrated markdown](https://narrated.health/about.md): Markdown mission, scope, and health-information boundary statement.
- [Narrated Food markdown index](https://narrated.health/food/markdown): Markdown index of public Food items and filters.
- [Agent context API](https://narrated.health/api/agent/context): Small JSON endpoint for retrieving route suggestions by common user intent.

## Goal Reports (Aggregate Data by Health Goal)

- Perimenopause — 1 logs, median outcome 8.0/10 at week 8: https://narrated.health/goals/perimenopause
- Menopause — 278 logs, median outcome 7.0/10 at week 8: https://narrated.health/goals/menopause
- PCOS — 141 logs, median outcome 6.0/10 at week 8: https://narrated.health/goals/pcos
- Endometriosis — 105 logs, median outcome 6.0/10 at week 8: https://narrated.health/goals/endometriosis
- HRT Experiences — 102 logs, median outcome 7.0/10 at week 8: https://narrated.health/goals/hrt-experiences
- Sleep — 90 logs, median outcome 6.0/10 at week 8: https://narrated.health/goals/sleep
- Brain Fog — 100 logs, median outcome 7.0/10 at week 8: https://narrated.health/goals/brain-fog
- Hot Flashes & Night Sweats — 1 logs, median outcome N/A/10 at week 8: https://narrated.health/goals/hot-flashes
- Mood, Anxiety & Hormones — 148 logs, median outcome 7.0/10 at week 8: https://narrated.health/goals/mood-hormones
- Libido — 63 logs, median outcome 6.0/10 at week 8: https://narrated.health/goals/libido
- Weight & Metabolism — 103 logs, median outcome 6.0/10 at week 8: https://narrated.health/goals/weight-metabolism
- Skin & Hair — 131 logs, median outcome 6.0/10 at week 8: https://narrated.health/goals/skin-hair
- Bone Health — 155 logs, median outcome 6.0/10 at week 8: https://narrated.health/goals/bone-health
- Gut Health — 100 logs, median outcome 6.0/10 at week 8: https://narrated.health/goals/gut-health

## Approach Pages (Individual Approach Data)

- [5-HTP](https://narrated.health/approach/5-htp): supplement | US: dietary supplement. A naturally occurring amino acid and precursor to serotonin. Derived from the seeds of Griffonia sim
- [Acupuncture](https://narrated.health/approach/acupuncture): lifestyle | US: not applicable. A traditional Chinese medicine practice involving the insertion of fine needles at specific points o
- [Alendronic Acid](https://narrated.health/approach/alendronic-acid): pharmaceutical | US: prescription only. A bisphosphonate used to prevent and treat osteoporosis, particularly in postmenopausal women. First
- [Anti-Inflammatory Diet](https://narrated.health/approach/anti-inflammatory-diet): dietary protocol | US: not applicable. A dietary approach that emphasises whole foods, vegetables, fruits, fatty fish, nuts, seeds, and oli
- [Ashwagandha](https://narrated.health/approach/ashwagandha): herbal | US: dietary supplement. An adaptogenic herb from Ayurvedic medicine. Used to reduce cortisol, improve stress resilience, sup
- [B-Complex](https://narrated.health/approach/b-complex): supplement | US: dietary supplement. A combination of water-soluble B vitamins including B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 
- [Bacopa Monnieri](https://narrated.health/approach/bacopa-monnieri): herbal | US: dietary supplement. An Ayurvedic herb used traditionally for cognitive enhancement. Studied for memory, attention, and i
- [Berberine](https://narrated.health/approach/berberine): herbal | US: dietary supplement. A bioactive alkaloid found in several plants including goldenseal, barberry, and Oregon grape. Used 
- [Black Cohosh](https://narrated.health/approach/black-cohosh): herbal | US: dietary supplement. A herbal preparation from the root of the North American black cohosh plant. One of the most widely 
- [Body-Identical HRT](https://narrated.health/approach/body-identical-hrt): hormone | US: prescription only. Refers to HRT using hormones with a molecular structure identical to those produced by the human bod
- [Boron](https://narrated.health/approach/boron): supplement | US: dietary supplement. A trace mineral involved in bone metabolism, oestrogen and vitamin D utilisation, and cognitive func
- [Calcium](https://narrated.health/approach/calcium): supplement | US: dietary supplement. An essential mineral for bone health, muscle function, and nerve signalling. Postmenopausal women ar
- [CBT for Insomnia](https://narrated.health/approach/cbt-for-insomnia): lifestyle | US: not applicable. A structured psychological therapy for chronic insomnia, consisting of cognitive techniques (address
- [Clonidine](https://narrated.health/approach/clonidine): pharmaceutical | US: prescription only. A centrally acting alpha-2 adrenergic agonist originally developed for hypertension. Prescribed off-
- [Cold Water Therapy](https://narrated.health/approach/cold-water-therapy): lifestyle | US: not applicable. Deliberate exposure to cold water — via cold showers, outdoor swimming, or ice baths — to improve st
- [Collagen Peptides](https://narrated.health/approach/collagen-peptides): supplement | US: dietary supplement. Hydrolysed collagen protein broken into small bioactive peptides for absorption. Used for skin elast
- [Combined HRT](https://narrated.health/approach/combined-hrt): hormone | US: prescription only. Preparations combining oestrogen and a progestogen in a single product, available in sequential (mim
- [Conjugated Estrogens](https://narrated.health/approach/conjugated-estrogens): hormone | US: prescription only. A mixture of oestrogen compounds derived from the urine of pregnant mares. One of the most widely st
- [CoQ10](https://narrated.health/approach/coq10): antioxidant | US: freely available. A fat-soluble antioxidant naturally produced by the body, with levels declining with age. CoQ10 is i
- [D-Chiro-Inositol](https://narrated.health/approach/d-chiro-inositol): supplement | US: dietary supplement. A stereoisomer of inositol often used alongside myo-inositol for PCOS management. Plays a distinct r
- [Denosumab](https://narrated.health/approach/denosumab): pharmaceutical | US: prescription only. A monoclonal antibody biologic used for the treatment of osteoporosis in postmenopausal women at hig
- [DHEA](https://narrated.health/approach/dhea): hormone | US: Intrarosa prescription only; oral DHEA is OTC supplement. A precursor hormone produced naturally by the adrenal glands. Available as an oral supplement or vag
- [DIM](https://narrated.health/approach/dim): supplement | US: dietary supplement. A compound derived from the digestion of indole-3-carbinol, found naturally in cruciferous vegetable
- [Dydrogesterone](https://narrated.health/approach/dydrogesterone): hormone | US: not widely available (not FDA-approved for HRT; available in some formulations). A synthetic progestogen used as the progestogen component in Femoston combined HRT. Structurally sim
- [Estradiol Gel](https://narrated.health/approach/estradiol-gel): hormone | US: prescription only. Transdermal oestrogen in gel form, applied daily to the skin of the arm or thigh. Oestrogel is the m
- [Estradiol Patch](https://narrated.health/approach/estradiol-patch): hormone | US: prescription only. Transdermal oestrogen delivered via a patch applied to the skin, changed every 3–4 days. One of the 
- [Estradiol Tablets](https://narrated.health/approach/estradiol-tablets): hormone | US: prescription only. Oral oestrogen tablets taken daily. Widely available and convenient but subject to first-pass liver 
- [Evening Primrose Oil](https://narrated.health/approach/evening-primrose-oil): supplement | US: dietary supplement. An oil extracted from the seeds of the evening primrose plant, rich in gamma-linolenic acid (GLA). T
- [Fezolinetant](https://narrated.health/approach/fezolinetant): pharmaceutical | US: prescription only. A non-hormonal oral treatment for moderate to severe vasomotor symptoms (hot flushes and night sweat
- [Holy Basil](https://narrated.health/approach/holy-basil): herbal | US: dietary supplement. An adaptogenic herb from Ayurvedic medicine. Used for stress management, cortisol modulation, blood 
- [Inositol](https://narrated.health/approach/inositol): supplement | US: dietary supplement. A naturally occurring carbohydrate with vitamin-like properties. Myo-inositol is widely studied for 
- [Intermittent Fasting](https://narrated.health/approach/intermittent-fasting): lifestyle | US: not applicable. A dietary pattern alternating between periods of eating and fasting. Common protocols include 16:8 (
- [Iodine](https://narrated.health/approach/iodine): supplement | US: dietary supplement. An essential trace element required for thyroid hormone synthesis. The UK RNI is 140mcg/day. Iodine 
- [Iron](https://narrated.health/approach/iron): supplement | US: otc. An essential mineral for red blood cell production and oxygen transport. Iron deficiency and iron de
- [L-Theanine](https://narrated.health/approach/l-theanine): supplement | US: dietary supplement. An amino acid found naturally in green tea. Used for promoting relaxation without sedation, reducing
- [Levothyroxine](https://narrated.health/approach/levothyroxine): pharmaceutical | US: prescription only. Synthetic thyroxine (T4) used as the standard treatment for hypothyroidism. The most commonly prescr
- [Licorice Root](https://narrated.health/approach/licorice-root): herbal | US: dietary supplement. A herbal preparation from the root of Glycyrrhiza glabra. Used traditionally for adrenal support, di
- [Lion's Mane Mushroom](https://narrated.health/approach/lion-s-mane-mushroom): supplement | US: dietary supplement. A medicinal mushroom used traditionally in East Asian medicine for cognitive support and nerve healt
- [Liothyronine](https://narrated.health/approach/liothyronine): pharmaceutical | US: prescription only. Synthetic triiodothyronine (T3), the active thyroid hormone. Sometimes added to levothyroxine (T4) i
- [Low-Carb Diet](https://narrated.health/approach/low-carb-diet): lifestyle | US: not applicable. A dietary approach reducing carbohydrate intake, typically to below 130g/day (moderate low-carb) or 
- [Low-FODMAP Diet](https://narrated.health/approach/low-fodmap-diet): lifestyle | US: not applicable. A structured dietary approach developed at Monash University for managing irritable bowel syndrome (
- [Maca Root](https://narrated.health/approach/maca-root): supplement | US: dietary supplement. A Peruvian root vegetable used traditionally as an adaptogen. Marketed for energy, libido, and hormo
- [Magnesium Glycinate](https://narrated.health/approach/magnesium-glycinate): supplement | US: dietary supplement. A highly bioavailable form of magnesium bound to glycine. Supports sleep quality, mood, muscle relax
- [Mediterranean Diet](https://narrated.health/approach/mediterranean-diet): lifestyle | US: not applicable. A dietary pattern emphasising vegetables, fruit, legumes, whole grains, fish, olive oil, and moderat
- [Melatonin](https://narrated.health/approach/melatonin): supplement | US: otc. A hormone produced by the pineal gland that regulates the sleep-wake cycle. Available on prescriptio
- [Micronized Progesterone](https://narrated.health/approach/micronized-progesterone): hormone | US: prescription only. Body-identical progesterone derived from plant sources and micronized for absorption. Used to protec
- [Mindfulness Meditation](https://narrated.health/approach/mindfulness-meditation): lifestyle | US: not applicable. A formal practice of directing attention to present-moment experience with non-judgmental awareness.
- [Mirena IUS](https://narrated.health/approach/mirena-ius): hormone | US: prescription only. A hormonal intrauterine system (coil) that releases a low dose of levonorgestrel locally into the ut
- [Myo-Inositol](https://narrated.health/approach/myo-inositol): supplement | US: dietary supplement. The most abundant stereoisomer of inositol, widely studied for PCOS and insulin resistance. Acts as 
- [NAC](https://narrated.health/approach/nac): supplement | US: dietary supplement. A sulphur-containing amino acid derivative and precursor to glutathione, the body's primary intracel
- [Norethisterone](https://narrated.health/approach/norethisterone): hormone | US: prescription only. A synthetic progestogen used as the progestogen component in some combined HRT preparations and as a
- [Omega-3](https://narrated.health/approach/omega-3): supplement | US: dietary supplement. Polyunsaturated fatty acids including EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) fro
- [Pelvic Floor Exercises](https://narrated.health/approach/pelvic-floor-exercises): lifestyle | US: not applicable. Exercises to strengthen the muscles of the pelvic floor. noted as first-line treatment for str
- [Pelvic Floor Physiotherapy](https://narrated.health/approach/pelvic-floor-physiotherapy): lifestyle | US: not applicable. Specialist physiotherapy focused on assessment and rehabilitation of pelvic floor muscles. Treats ur
- [Phosphatidylserine](https://narrated.health/approach/phosphatidylserine): supplement | US: dietary supplement. A phospholipid found in high concentrations in brain cell membranes. Used for cognitive support, cor
- [Probiotics](https://narrated.health/approach/probiotics): supplement | US: dietary supplement. Live microorganisms intended to confer a health benefit. Different strains have different evidence p
- [Red Clover](https://narrated.health/approach/red-clover): herbal | US: dietary supplement. A herbal supplement containing isoflavones (formononetin, biochanin A, daidzein, genistein) that hav
- [Rhodiola Rosea](https://narrated.health/approach/rhodiola-rosea): herbal | US: dietary supplement. An adaptogenic herb traditionally used in Scandinavian and Russian folk medicine for fatigue, stress
- [Saffron Extract](https://narrated.health/approach/saffron-extract): herbal | US: dietary supplement. A standardised extract from the stigma of Crocus sativus. Used for mood support, with several RCTs s
- [Sage](https://narrated.health/approach/sage): herbal | US: dietary supplement. An herbal remedy derived from the sage plant. Used traditionally and in some clinical studies to red
- [Seed Cycling](https://narrated.health/approach/seed-cycling): lifestyle | US: not applicable. A practice involving the consumption of specific seeds during the follicular and luteal phases of th
- [Selenium](https://narrated.health/approach/selenium): supplement | US: dietary supplement. An essential trace mineral important for thyroid function, immune health, and antioxidant defence. T
- [Sleep Hygiene Protocol](https://narrated.health/approach/sleep-hygiene-protocol): lifestyle | US: not applicable. A set of behavioural and environmental recommendations to improve sleep quality. Typically includes 
- [Soy Isoflavones](https://narrated.health/approach/soy-isoflavones): supplement | US: dietary supplement. Plant-derived compounds from soybeans with weak oestrogen-like activity. Consumed through diet (tofu
- [Spearmint Tea](https://narrated.health/approach/spearmint-tea): herbal | US: dietary supplement. Spearmint (Mentha spicata) consumed as a tea or extract. Studied for its anti-androgenic properties 
- [Strength Training](https://narrated.health/approach/strength-training): lifestyle | US: not applicable. Structured exercise using resistance (bodyweight, free weights, or machines) to build and maintain m
- [TENS Machine](https://narrated.health/approach/tens-machine): lifestyle | US: otc. A portable device that delivers low-voltage electrical impulses through electrode pads placed on the
- [Testosterone Cream](https://narrated.health/approach/testosterone-cream): hormone | US: prescription only (off-label for women). Topical testosterone applied to the skin in small doses to address low libido and fatigue in women. 
- [Tibolone](https://narrated.health/approach/tibolone): hormone | US: not approved (not available in the US). A synthetic steroid with oestrogenic, progestogenic, and weak androgenic activity. Used as a continu
- [Turmeric / Curcumin](https://narrated.health/approach/turmeric-curcumin): botanical compound | US: freely available. Curcumin is the primary active compound in turmeric. It has anti-inflammatory and antioxidant proper
- [Vaginal Estrogen](https://narrated.health/approach/vaginal-estrogen): hormone | US: prescription only. Low-dose oestrogen applied directly to the vagina as a pessary, cream, or ring. Treats local symptom
- [Venlafaxine](https://narrated.health/approach/venlafaxine): pharmaceutical | US: prescription only. A serotonin-noradrenaline reuptake inhibitor (SNRI) antidepressant. Used off-label at low doses for 
- [Vitamin C](https://narrated.health/approach/vitamin-c): supplement | US: dietary supplement. A water-soluble vitamin with antioxidant properties. Essential for collagen synthesis, immune functi
- [Vitamin D3](https://narrated.health/approach/vitamin-d3): supplement | US: dietary supplement. The most biologically active supplemental form of Vitamin D. Essential for calcium absorption, bone 
- [Vitamin K2](https://narrated.health/approach/vitamin-k2): supplement | US: dietary supplement. A fat-soluble vitamin that plays a role in calcium metabolism, directing calcium into bones and teet
- [Vitex](https://narrated.health/approach/vitex): herbal | US: dietary supplement. An herbal extract from the chaste tree berry. One of the most studied herbal remedies for PMS, cycli
- [Walking Programme](https://narrated.health/approach/walking-programme): aerobic exercise | US: not applicable. A structured walking programme, typically involving brisk walking for 30-60 minutes most days. Walki
- [Yoga](https://narrated.health/approach/yoga): lifestyle | US: not applicable. A mind-body practice combining physical postures, breathing exercises (pranayama), and meditation. U
- [Zinc](https://narrated.health/approach/zinc): supplement | US: dietary supplement. An essential trace mineral involved in over 300 enzymatic reactions. Supports immune function, wound

## Action Library

- Narrated Food: https://narrated.health/food
- Narrated Supplements: coming soon
- Narrated Fitness: coming soon

- [Harissa Salmon & Herby Couscous](https://narrated.health/food/harissa-salmon-herby-couscous): Narrated Food. Spiced salmon over lemon-herb couscous with charred peppers and a cooling yogurt-dill sauce.
- [One-Pan Chicken Thighs, Butterbeans & Greens](https://narrated.health/food/one-pan-chicken-butterbeans-greens): Narrated Food. Juicy chicken thighs braised with butterbeans, tomatoes, and wilted spinach in one roasting dish.
- [Tandoori Chicken, Basmati & Cucumber Raita](https://narrated.health/food/tandoori-chicken-basmati-cucumber-raita): Narrated Food. Spiced yogurt-marinated chicken with fluffy basmati and a cool mint-cucumber raita.
- [Greek Turkey & Feta Bowl](https://narrated.health/food/greek-turkey-feta-bowl): Narrated Food. Herby turkey mince over brown rice with tomatoes, cucumber, olives, and crumbled feta.
- [Steak Strips & Miso Noodles](https://narrated.health/food/steak-strips-miso-noodles): Narrated Food. Seared steak over noodles tossed in a savoury miso sauce with tenderstem broccoli and sesame.
- [Smoked Salmon Scrambled Eggs](https://narrated.health/food/smoked-salmon-scrambled-eggs): Narrated Food. Silky scrambled eggs with smoked salmon, capers, and chives on sourdough or rye.
- [Greek Yogurt Berry Protein Bowl](https://narrated.health/food/greek-yogurt-berry-protein-bowl): Narrated Food. Thick Greek yogurt layered with mixed berries, granola, and a drizzle of honey — ready in minutes.
- [Avocado & Poached Eggs on Rye](https://narrated.health/food/avocado-poached-eggs-rye): Narrated Food. Creamy avocado on dense rye bread topped with perfectly poached eggs and a pinch of chilli.
- [Overnight Oats with Chia & Mango](https://narrated.health/food/overnight-oats-chia-mango): Narrated Food. Creamy no-cook oats soaked overnight with chia seeds, topped with fresh mango and lime.
- [Spinach & Feta Omelette](https://narrated.health/food/spinach-feta-omelette): Narrated Food. Fluffy three-egg omelette filled with wilted spinach and crumbled salty feta — ready in 10 minutes.
- [Banana Almond Protein Smoothie](https://narrated.health/food/banana-almond-protein-smoothie): Narrated Food. Thick blended banana smoothie with almond butter, protein powder, and a hint of cinnamon.
- [Cottage Cheese & Berry Toast](https://narrated.health/food/cottage-cheese-berry-toast): Narrated Food. High-protein cottage cheese spread on seeded toast with fresh berries and a drizzle of honey.
- [Smoky Tomato & Red Lentil Soup](https://narrated.health/food/lentil-soup-smoky-tomato): Narrated Food. A warming, deeply flavoured red lentil soup with smoked paprika, tomatoes, and a squeeze of lemon.
- [Salmon Niçoise Salad](https://narrated.health/food/salmon-nicoise-salad): Narrated Food. A satisfying main-course salad with salmon, green beans, new potatoes, eggs, and olives.
- [Grilled Chicken Caesar Wrap](https://narrated.health/food/chicken-caesar-wrap): Narrated Food. Lean grilled chicken, cos lettuce, and a light Caesar dressing wrapped in a wholegrain tortilla.
- [Mediterranean Chickpea & Tuna Salad](https://narrated.health/food/mediterranean-chickpea-tuna-salad): Narrated Food. Tinned tuna and chickpeas tossed with roasted peppers, cucumber, parsley, and a lemon-olive oil dressing.
- [Miso Broth with Tofu & Noodles](https://narrated.health/food/miso-broth-tofu-noodles): Narrated Food. Warming miso broth with silken tofu, soba noodles, mushrooms, and a soft-boiled egg.
- [Egg Fried Rice with Edamame](https://narrated.health/food/egg-fried-rice-edamame): Narrated Food. Quick egg fried rice loaded with edamame, peas, spring onion, and sesame — a great way to use leftover rice.
- [Turkey & Hummus Lettuce Cups](https://narrated.health/food/turkey-hummus-lettuce-cups): Narrated Food. Spiced turkey mince spooned into crisp lettuce cups with hummus, cucumber, and pomegranate.
- [Butternut Squash & Red Lentil Soup](https://narrated.health/food/butternut-squash-lentil-soup): Narrated Food. Velvety blended soup with roasted butternut squash, red lentils, and warming spices.
- [Baked Eggs in Tomatoes & Peppers](https://narrated.health/food/baked-eggs-tomatoes-peppers): Narrated Food. Eggs baked in a rich tomato and pepper sauce — Shakshuka-style, ready in under 20 minutes.
- [Protein Pancakes with Blueberry Compote](https://narrated.health/food/protein-pancakes-blueberry): Narrated Food. Fluffy high-protein pancakes made with oats, banana, and eggs, served with a quick blueberry compote.
- [Vanilla Chia Pudding with Strawberries](https://narrated.health/food/chia-pudding-strawberry-vanilla): Narrated Food. Creamy chia pudding set overnight with vanilla and plant milk, topped with fresh strawberries.
- [Black Bean & Sweet Potato Burrito Bowl](https://narrated.health/food/black-bean-sweet-potato-burrito-bowl): Narrated Food. Roasted sweet potato and smoky black beans over rice with salsa, lime, and avocado.
- [Baked Cod with Lemon, Capers & Cherry Tomatoes](https://narrated.health/food/baked-cod-lemon-capers): Narrated Food. Flaky cod baked with cherry tomatoes, capers, and lemon — light and elegant in 20 minutes.
- [Prawn & Pak Choi Stir-Fry](https://narrated.health/food/prawn-stir-fry-pak-choi): Narrated Food. Juicy prawns stir-fried with pak choi, ginger, garlic, and a simple soy-sesame sauce.
- [Roast Chicken & Vegetable Tray Bake](https://narrated.health/food/chicken-vegetable-tray-bake): Narrated Food. Herby chicken thighs roasted with courgette, peppers, and cherry tomatoes all on one tray.
- [Crispy Tofu Peanut Noodles](https://narrated.health/food/tofu-peanut-noodles): Narrated Food. Oven-crispy tofu over rice noodles tossed in a rich peanut-ginger sauce with crunchy vegetables.
- [Lamb & Spinach Curry](https://narrated.health/food/lamb-spinach-curry): Narrated Food. Tender lamb slow-cooked in aromatic spices with wilted spinach — a warming weekend dinner.
- [Salmon & Pesto Pasta](https://narrated.health/food/salmon-pesto-pasta): Narrated Food. Flaked salmon stirred through pasta with fresh pesto, cherry tomatoes, and rocket.
- [Stuffed Peppers with Quinoa & Feta](https://narrated.health/food/stuffed-peppers-quinoa-feta): Narrated Food. Bell peppers filled with lemony quinoa, sun-dried tomatoes, spinach, and crumbled feta, then baked until tender.
- [Chicken & Mushroom Risotto](https://narrated.health/food/chicken-mushroom-risotto): Narrated Food. Creamy Arborio risotto with tender chicken, earthy mushrooms, and a finish of Parmesan and white wine.
- [Pork Tenderloin with Apple & Roast Vegetables](https://narrated.health/food/pork-tenderloin-apple-roast-veg): Narrated Food. Lean pork tenderloin roasted with apple, carrots, and parsnips — a lighter Sunday roast vibe.
- [Tuna & Avocado Rice Bowl](https://narrated.health/food/tuna-avocado-rice-bowl): Narrated Food. Tinned tuna and ripe avocado over seasoned rice with cucumber, sesame, and pickled ginger.
- [Red Lentil Dahl with Spinach](https://narrated.health/food/lentil-dahl-spinach): Narrated Food. Silky, spiced red lentil dahl with wilted spinach, topped with a quick tadka of mustard seeds and curry leaves.
- [Grilled Mackerel with Beetroot & Horseradish Cream](https://narrated.health/food/grilled-mackerel-beetroot-horseradish): Narrated Food. Rich oily mackerel with earthy roasted beetroot, peppery leaves, and a sharp horseradish cream.
- [Turkey & Sweet Potato Chilli](https://narrated.health/food/turkey-sweet-potato-chilli): Narrated Food. A lighter chilli made with turkey mince, sweet potato, black beans, and warming spices.
- [Turmeric Tofu Scramble](https://narrated.health/food/tofu-scramble-turmeric): Narrated Food. Crumbled firm tofu sautéed with turmeric, garlic, peppers, and spinach — a plant-based scrambled egg alternative.
- [Warm Lentil & Roast Vegetable Salad](https://narrated.health/food/warm-lentil-roast-veg-salad): Narrated Food. Puy lentils tossed with roasted courgette, red onion, beetroot, and a tangy mustard dressing.
- [White Bean, Kale & Garlic Soup](https://narrated.health/food/white-bean-kale-garlic-soup): Narrated Food. Hearty Tuscan-inspired broth with cannellini beans, cavolo nero, and lots of garlic.
- [Spiced Lentil & Sweet Potato Patties](https://narrated.health/food/spiced-lentil-sweet-potato-patties): Narrated Food. Pan-fried patties of lentils, sweet potato, and cumin served in a wrap or with yogurt dip.
- [Egg Mayo & Watercress Sandwich](https://narrated.health/food/egg-mayo-watercress-sandwich): Narrated Food. A classic egg mayo lifted with peppery watercress and a little Dijon on seeded granary bread.
- [Poached Chicken in Ginger Broth](https://narrated.health/food/poached-chicken-ginger-broth): Narrated Food. Gently poached chicken in a clear ginger-star anise broth with noodles and spring onion — restorative and light.
- [Chickpea, Spinach & Tomato Curry](https://narrated.health/food/chickpea-spinach-tomato-curry): Narrated Food. A quick, satisfying plant-based curry with chickpeas, spinach, and fragrant spices.
- [Upgraded Prawn & Avocado Cocktail](https://narrated.health/food/prawn-avocado-cocktail-upgraded): Narrated Food. A modern take on the classic: plump prawns, avocado, cucumber, and a lighter Marie Rose dressing on crisp gems.
- [Portobello & Halloumi Burger](https://narrated.health/food/portobello-halloumi-burger): Narrated Food. Meaty portobello mushroom cap with grilled halloumi, roasted pepper, and rocket in a wholemeal bun.
- [Miso-Ginger Glazed Salmon](https://narrated.health/food/baked-salmon-miso-ginger-glaze): Narrated Food. Salmon fillets glazed with a sticky miso-ginger-honey mixture and baked until caramelised.
- [Broccoli & Cheddar Frittata](https://narrated.health/food/broccoli-cheddar-frittata): Narrated Food. A thick Italian-style omelette with tender broccoli and melted cheddar — good hot or cold.
- [Roasted Cauliflower & Chickpea Sheet Pan with Harissa](https://narrated.health/food/cauliflower-chickpea-roast-harissa): Narrated Food. Cauliflower florets and chickpeas roasted with harissa until golden, served with herby yogurt.
- [Seared Tuna Steak with Sesame & Asian Slaw](https://narrated.health/food/seared-tuna-sesame-salad): Narrated Food. Briefly seared tuna steak on a crisp slaw of cabbage, carrot, and edamame with a sesame-ginger dressing.
- [Spinach & Ricotta Cannelloni](https://narrated.health/food/spinach-ricotta-cannelloni): Narrated Food. Pasta tubes filled with spinach-ricotta, baked in a simple tomato sauce with melted mozzarella on top.
- [Mango Coconut Overnight Oats](https://narrated.health/food/mango-coconut-overnight-oats): Narrated Food. Creamy coconut-soaked oats topped with diced mango, toasted coconut flakes, and a pinch of cardamom.
- [Leftover Roast Chicken & Vegetable Soup](https://narrated.health/food/roast-chicken-bone-broth-soup): Narrated Food. A nourishing soup made from leftover roast chicken and a simple vegetable stock — thrifty and restorative.
- [Turkey Meatballs in Marinara](https://narrated.health/food/turkey-meatballs-marinara): Narrated Food. Light turkey meatballs simmered in a simple Italian tomato sauce, served with pasta or polenta.
- [Edamame Brown Rice Bowl with Ginger-Sesame Dressing](https://narrated.health/food/edamame-brown-rice-bowl-ginger-dressing): Narrated Food. Wholesome brown rice topped with edamame, shredded carrot, cucumber, and a zingy ginger-sesame dressing.
- [Asparagus & Soft-Boiled Egg with Soldiers](https://narrated.health/food/asparagus-soft-boiled-egg-soldiers): Narrated Food. Perfect soft-boiled eggs with asparagus spears and buttered sourdough soldiers — a spring seasonal treat.
- [Halibut with White Wine, Shallots & Samphire](https://narrated.health/food/halibut-white-wine-samphire): Narrated Food. Elegant pan-cooked halibut in a light white wine and shallot butter sauce with salty samphire.
- [Batch Vegetable Frittata](https://narrated.health/food/vegetable-frittata-batch): Narrated Food. A big oven-baked frittata with roasted peppers, courgette, sun-dried tomatoes, and fresh basil.
- [Spinach, Lentil & Feta Salad](https://narrated.health/food/spinach-lentil-feta-salad): Narrated Food. Baby spinach and warm Puy lentils with crumbled feta, walnuts, and a honey-mustard dressing.
- [Thai-Inspired Coconut Fish Curry](https://narrated.health/food/coconut-fish-curry-thai): Narrated Food. Flaky white fish in a fragrant coconut milk broth with lemongrass, lime leaves, and Thai basil.
- [Beef & Broccoli Stir-Fry with Oyster Sauce](https://narrated.health/food/beef-stir-fry-broccoli-oyster-sauce): Narrated Food. Tender strips of beef with broccoli in a glossy oyster sauce — a Chinese takeaway classic made at home.
- [Mushroom, Leek & Pearl Barley Soup](https://narrated.health/food/mushroom-leek-barley-soup): Narrated Food. A deeply savoury, slow-built soup with mixed mushrooms, leeks, and chewy pearl barley.
- [Smoked Haddock Chowder](https://narrated.health/food/smoked-haddock-chowder): Narrated Food. Creamy British-style chowder with smoked haddock, sweetcorn, leek, and new potatoes.
- [High-Protein Overnight Oats with Hemp Seeds](https://narrated.health/food/high-protein-overnight-oats-hemp): Narrated Food. Protein-boosted overnight oats with Greek yogurt, hemp seeds, and almond butter stirred through.
- [Pea, Mint & Ricotta Tart](https://narrated.health/food/pea-mint-ricotta-tart): Narrated Food. A light shortcrust tart filled with creamy ricotta, sweet peas, and fresh mint — pretty enough to serve guests.
- [Salmon & Sweet Potato Fishcakes](https://narrated.health/food/salmon-sweet-potato-fishcakes): Narrated Food. Crispy pan-fried fishcakes made with canned salmon and sweet potato, served with a lemon yogurt dip.
- [Japanese-Style Chicken Rice Bowl (Oyakodon)](https://narrated.health/food/japanese-style-chicken-rice-bowl): Narrated Food. Tender chicken and egg simmered in a sweet-savoury dashi broth, served over steamed rice.
- [Tuscan White Bean & Sausage Stew](https://narrated.health/food/tuscan-white-bean-sausage-stew): Narrated Food. Herby Italian pork sausages slow-simmered with cannellini beans, tomatoes, and kale.
- [Blueberry Lemon Baked Oatmeal](https://narrated.health/food/blueberry-lemon-baked-oatmeal): Narrated Food. A sliceable baked oatmeal traybake with blueberries and lemon zest — breakfast ready for the whole week.
- [Minted Pea Soup](https://narrated.health/food/minted-pea-soup): Narrated Food. Vibrant bright-green pea soup blended with mint, spring onion, and a swirl of crème fraîche.
- [Sweet Potato & Black Bean Tacos](https://narrated.health/food/sweet-potato-black-bean-tacos): Narrated Food. Roasted sweet potato, smoky black beans, red cabbage slaw, and a lime-avocado crema in corn tortillas.
- [Chicken, Broccoli & Noodle Soup](https://narrated.health/food/chicken-broccoli-noodle-soup): Narrated Food. A simple nourishing soup with shredded chicken, broccoli, ginger, and rice noodles in clear stock.
- [Almond Butter & Banana Porridge](https://narrated.health/food/almond-butter-banana-porridge): Narrated Food. Creamy oat porridge topped with sliced banana, a generous spoonful of almond butter, and a drizzle of honey.
- [Baked Aubergine with Tomato & Mozzarella](https://narrated.health/food/baked-aubergine-tomato-mozzarella): Narrated Food. Roasted aubergine topped with a rich tomato sauce and melted mozzarella — a lighter parmigiana.
- [Herby Quinoa & Roast Veg Bowl](https://narrated.health/food/herby-quinoa-roast-veg-bowl): Narrated Food. Fluffy quinoa with roasted sweet potato, red onion, beetroot, and a tahini-lemon dressing.
- [Spicy Tomato Butter Beans with Feta](https://narrated.health/food/spicy-tomato-butter-beans-feta): Narrated Food. Butter beans braised in a punchy tomato-chilli sauce, topped with crumbled feta and olive oil.
- [Turkish-Inspired Aubergine & Lentil Stew](https://narrated.health/food/aubergine-red-lentil-turkish-stew): Narrated Food. Smoky roasted aubergine and red lentils simmered with tomatoes, cumin, and aleppo pepper.
- [Rainbow Buddha Bowl](https://narrated.health/food/rainbow-buddha-bowl): Narrated Food. A vibrant bowl with roasted chickpeas, avocado, edamame, shredded carrot, red cabbage, and tahini dressing.
- [Lemon Chicken Soup with Orzo](https://narrated.health/food/chicken-soup-orzo-lemon): Narrated Food. A Greek-inspired chicken soup with orzo, lemon, and dill — bright, clean, and deeply comforting.
- [Tabbouleh, Chickpea & Grilled Halloumi](https://narrated.health/food/tabbouleh-chickpea-halloumi): Narrated Food. Herby bulgur wheat tabbouleh with chickpeas and golden grilled halloumi — a Middle Eastern lunch plate.
- [Roasted Beet, Goat's Cheese & Walnut Salad](https://narrated.health/food/beet-goat-cheese-walnut-salad): Narrated Food. Earthy roasted beetroot with creamy goat's cheese, toasted walnuts, and bitter leaves in a balsamic dressing.
- [Soy-Ginger Glazed Tofu Bowl](https://narrated.health/food/soy-ginger-tofu-bowl): Narrated Food. Baked firm tofu glazed with soy and ginger over jasmine rice with steamed bok choy.
- [Warm Barley & Roast Tomato Salad](https://narrated.health/food/warm-barley-roast-tomato-salad): Narrated Food. Nutty pearl barley with slow-roasted cherry tomatoes, rocket, Parmesan, and a sherry vinegar dressing.
- [Prawn & Sweetcorn Chowder](https://narrated.health/food/prawn-corn-chowder): Narrated Food. A light, creamy chowder with juicy prawns, sweetcorn, and new potatoes in a flavourful stock.
- [Courgette & Sweetcorn Fritters with Herby Yogurt](https://narrated.health/food/courgette-corn-fritters-yogurt): Narrated Food. Golden pan-fried fritters of courgette and sweetcorn with a fresh herb yogurt dip.
- [Warm Roasted Vegetable Couscous](https://narrated.health/food/warm-roasted-vegetable-couscous): Narrated Food. Giant couscous tossed with roasted Mediterranean vegetables, chickpeas, and a lemon-herb dressing.
- [Spinach & Ricotta Stuffed Chicken Breast](https://narrated.health/food/spinach-ricotta-stuffed-chicken): Narrated Food. Juicy chicken breasts filled with a creamy spinach-ricotta stuffing and baked until golden.
- [Prawn & Tomato Pasta](https://narrated.health/food/prawn-tomato-pasta): Narrated Food. Juicy prawns in a quick garlic-chilli tomato sauce tossed with linguine and fresh parsley.
- [Roast Chicken Thighs in Tarragon Cream Sauce](https://narrated.health/food/roast-chicken-tarragon-cream-sauce): Narrated Food. Golden chicken thighs finished in a quick tarragon-cream pan sauce with shallots and white wine.
- [Smoked Salmon & Brown Rice Bowl](https://narrated.health/food/smoked-salmon-brown-rice-bowl): Narrated Food. Smoked salmon over seasoned brown rice with cucumber, avocado, pickled red onion, and lemon-dill dressing.
- [Mushroom Stroganoff](https://narrated.health/food/mushroom-stroganoff): Narrated Food. Rich and creamy mushroom stroganoff with smoked paprika, thyme, and soured cream over egg noodles.
- [Chilli-Lime Grilled Chicken Salad](https://narrated.health/food/chilli-lime-grilled-chicken-salad): Narrated Food. Charred chilli-lime chicken breast sliced over a vibrant salad of corn, black beans, avocado, and cherry tomatoes.
- [Sticky Sesame Tofu & Broccoli](https://narrated.health/food/sticky-sesame-tofu-broccoli): Narrated Food. Extra-firm tofu in a sticky sesame-honey sauce with broccoli and spring onion over rice.
- [Ham, Pea & Leek Frittata](https://narrated.health/food/ham-pea-leek-frittata): Narrated Food. A hearty oven-baked frittata with cooked ham, sweet peas, and softened leek — perfect hot or cold.
- [Masala Spiced Lentil Soup with Coconut Milk](https://narrated.health/food/masala-spiced-lentil-soup-coconut): Narrated Food. Aromatic red lentil soup fragrant with masala spices, finished with coconut milk and fresh coriander.
- [Courgette Noodles with Pesto & Burrata](https://narrated.health/food/zucchini-noodles-pesto-burrata): Narrated Food. Spiralised courgette with vibrant green pesto, cherry tomatoes, and torn burrata — a light, summery plate.
- [Chicken, Avocado & Tomato Salsa Bowl](https://narrated.health/food/chicken-avocado-salsa-bowl): Narrated Food. Chargrilled chicken over rice with a fresh tomato salsa, sliced avocado, and lime dressing.
- [Apple Cinnamon Walnut Granola](https://narrated.health/food/apple-cinnamon-walnut-granola): Narrated Food. A homemade crunchy granola with oats, walnuts, apple, and cinnamon — better than any shop-bought version.
- [Teriyaki Salmon with Jasmine Rice & Edamame](https://narrated.health/food/teriyaki-salmon-jasmine-rice): Narrated Food. Salmon fillets brushed with homemade teriyaki glaze, served with jasmine rice and edamame.
- [Carrot, Ginger & Red Lentil Soup](https://narrated.health/food/carrot-ginger-red-lentil-soup): Narrated Food. A vibrant, warming soup with sweet carrots, warming ginger, and creamy red lentils.
- [Spiced Chickpea Flatbread "Pizzas"](https://narrated.health/food/spiced-chickpea-flatbread-pizza): Narrated Food. Quick flatbread topped with spiced chickpeas, roasted peppers, and feta — a 15-minute weeknight fix.
- [Poached Eggs & Asparagus with Lighter Hollandaise](https://narrated.health/food/poached-eggs-asparagus-hollandaise): Narrated Food. Seasonal asparagus spears with poached eggs and a yogurt-based lighter hollandaise.
- [Butterbean & Chorizo Stew](https://narrated.health/food/butterbean-chorizo-stew): Narrated Food. Smoky, warming stew of butterbeans and chorizo with tomatoes, peppers, and paprika.
- [Roast Tomato & Bread Soup (Pappa al Pomodoro)](https://narrated.health/food/roast-tomato-bread-soup): Narrated Food. A thick, silky Tuscan bread soup made from roasted tomatoes, sourdough, and plenty of olive oil.
- [Smoked Mackerel Pâté with Oatcakes](https://narrated.health/food/mackerel-pate-oatcakes): Narrated Food. Creamy, tangy smoked mackerel pâté whipped with cream cheese and horseradish — ready in 5 minutes.
- [Boiled Eggs with Hummus & Crudités](https://narrated.health/food/boiled-egg-hummus-crudites): Narrated Food. Hard-boiled eggs alongside a generous bowl of hummus and vegetable crudités for dipping.
- [Frozen Yogurt Seed Bark](https://narrated.health/food/greek-yogurt-seed-bark-snack): Narrated Food. Thick Greek yogurt spread on a tray with berries and seeds, frozen until firm and broken into pieces.
- [Sea Salt Edamame](https://narrated.health/food/edamame-sea-salt-snack): Narrated Food. Steamed edamame pods tossed with flaky sea salt and a drizzle of sesame oil — the simplest, most satisfying snack.
- [Almond & Date Energy Balls](https://narrated.health/food/almond-date-energy-balls): Narrated Food. No-bake energy balls blended from dates, almonds, oats, and a little cacao — a portable two-bite snack.
- [Apple Slices with Almond Butter & Cinnamon](https://narrated.health/food/apple-almond-butter-snack): Narrated Food. Crisp apple slices served with almond butter for dipping and a dusting of cinnamon.
- [Leftover Roast Chicken Salad](https://narrated.health/food/roast-chicken-leftover-salad): Narrated Food. Shredded roast chicken with cos lettuce, cherry tomatoes, avocado, and a simple lemon-olive oil dressing.
- [Butternut Squash Pasta with Sage Brown Butter](https://narrated.health/food/butternut-squash-pasta-sage-butter): Narrated Food. Roasted butternut squash tossed with pasta, crispy sage, and a browned butter sauce with Parmesan.
- [Sesame Soy Edamame Noodle Salad](https://narrated.health/food/sesame-soy-edamame-noodle-salad): Narrated Food. Cold soba noodles with edamame, cucumber, and a sesame-soy dressing — great to prep ahead.
- [Classic Minestrone](https://narrated.health/food/minestrone-soup): Narrated Food. A hearty Italian vegetable and pasta soup with cannellini beans, courgette, tomatoes, and Parmesan rind.
- [Peri-Peri Chicken with Corn on the Cob](https://narrated.health/food/peri-peri-chicken-corn): Narrated Food. Spiced peri-peri chicken thighs with charred corn, a simple slaw, and a lemon herb dip.
- [Oat Pancakes with Banana & Honey](https://narrated.health/food/oat-pancakes-banana-honey): Narrated Food. Light and fluffy oat-based pancakes naturally sweetened with banana, served with fresh berries.
- [Smoked Salmon, Avocado & Cucumber Bites](https://narrated.health/food/smoked-salmon-avocado-cucumber-bites): Narrated Food. Crisp cucumber rounds topped with avocado and smoked salmon — an elegant five-minute snack or canapé.
- [Cauliflower Cheese Soup](https://narrated.health/food/cauliflower-cheese-soup): Narrated Food. Smooth, comforting soup that tastes exactly like cauliflower cheese but in a bowl — with a cheddar swirl.
- [Prawn & Avocado Tortilla Wrap](https://narrated.health/food/prawn-avocado-tortilla-wrap): Narrated Food. King prawns with avocado, crisp lettuce, lemon mayo, and a squeeze of lime in a soft flour tortilla.
- [Broad Bean, Pea & Mint Bruschetta](https://narrated.health/food/broad-bean-pea-mint-bruschetta): Narrated Food. Crushed broad beans and peas with mint and lemon on toasted sourdough — a taste of spring.
- [Sticky Ginger Chicken with Steamed Rice](https://narrated.health/food/sticky-ginger-chicken-rice): Narrated Food. Chicken thighs lacquered in a sticky ginger-soy glaze, served with steamed jasmine rice and bok choy.
- [Mediterranean Tuna-Stuffed Peppers](https://narrated.health/food/mediterranean-tuna-stuffed-peppers): Narrated Food. Halved red peppers filled with tuna, olives, capers, sun-dried tomatoes, and fresh herbs, then baked.
- [Creamy Leek & Potato Soup](https://narrated.health/food/creamy-leek-potato-soup): Narrated Food. The classic British comfort soup — silky blended leeks, potatoes, and a little cream, served with crusty bread.
- [High-Protein Chicken Salad Sandwich](https://narrated.health/food/high-protein-chicken-salad-sandwich): Narrated Food. Juicy chicken salad with Greek yogurt, celery, and herbs on seeded bread — a lighter take on the classic.
- [Shakshuka with Feta & Za'atar](https://narrated.health/food/egg-shakshuka-feta): Narrated Food. A richly spiced North African tomato sauce with eggs baked in, topped with feta and za'atar.
- [Roasted Chickpea Salad with Tahini Dressing](https://narrated.health/food/roast-chickpea-salad-tahini): Narrated Food. Crispy roasted chickpeas over mixed greens with cucumber, tomato, and a lemon-tahini dressing.
- [Wild Mushroom & Herb Omelette](https://narrated.health/food/mushroom-omelette-herbs): Narrated Food. A simple French-style omelette filled with sautéed wild mushrooms, thyme, and fresh chives.
- [Miso-Glazed Aubergine with Rice](https://narrated.health/food/miso-glazed-aubergine-rice): Narrated Food. Silky roasted aubergine halves with a sweet miso glaze over steamed rice with sesame and spring onion.
- [Roasted Beet & Farro Bowl with Pomegranate](https://narrated.health/food/roast-beet-farro-pomegranate): Narrated Food. Earthy farro with roasted beetroot, pomegranate, walnuts, and a balsamic-honey dressing.
- [Ginger Miso Fish Stew](https://narrated.health/food/ginger-miso-fish-stew): Narrated Food. A light Japanese-inspired stew with salmon, tofu, mushrooms, and miso broth.
- [Whole Tray Lemon & Herb Roast Salmon](https://narrated.health/food/lemon-herb-roast-salmon-whole-tray): Narrated Food. A whole side of salmon roasted with lemon, fresh herbs, and garlic — perfect for sharing or batch cooking.
- [Baked Potato with Leek & Cheese Filling](https://narrated.health/food/leek-cheese-baked-potato): Narrated Food. Fluffy baked potato filled with sautéed leek and melted mature cheddar — a proper British comfort meal.
- [Moroccan-Spiced Lamb with Couscous](https://narrated.health/food/moroccan-lamb-couscous): Narrated Food. Tender lamb mince with Moroccan spices, dried apricots, and almonds over fluffy couscous.
- [Chocolate Protein Oatmeal](https://narrated.health/food/protein-oatmeal-chocolate): Narrated Food. A warming bowl of oats cooked with cacao powder and protein powder, topped with banana and nut butter.
- [Baked Potato with Tuna Mayo & Sweetcorn](https://narrated.health/food/baked-potato-tuna-mayo): Narrated Food. The British lunchtime classic — fluffy baked potato filled with tuna mayo and sweetcorn.
- [Vegetable Egg Fried Rice](https://narrated.health/food/vegetable-egg-fried-rice): Narrated Food. A quick fried rice loaded with whatever vegetables you have, scrambled egg, and a soy-sesame finish.
- [Salmon, Corn & Black Bean Bowl](https://narrated.health/food/salmon-corn-black-bean-bowl): Narrated Food. Flaked baked salmon over rice with black beans, sweetcorn, avocado, and lime dressing.
- [Spiced Salmon & Couscous Salad](https://narrated.health/food/spiced-salmon-couscous-salad): Narrated Food. Warm, spiced salmon flakes over a herby couscous salad with pomegranate and roasted nuts.
- [Prawn Coconut Curry](https://narrated.health/food/prawn-coconut-curry): Narrated Food. Juicy prawns in a fragrant coconut curry sauce with tomatoes, spinach, and warming spices.
- [Chicken, Broccoli & Brown Rice Bowl](https://narrated.health/food/chicken-broccoli-brown-rice-bowl): Narrated Food. Grilled chicken and steamed broccoli over seasoned brown rice with a simple garlic-lemon dressing.
- [Poached Pear & Ginger Porridge](https://narrated.health/food/poached-pear-ginger-porridge): Narrated Food. Creamy porridge topped with a warming poached pear in ginger syrup — an autumn breakfast that feels special.
- [Summer Berry Smoothie Bowl](https://narrated.health/food/summer-berry-smoothie-bowl): Narrated Food. A thick blended berry smoothie in a bowl, topped with granola, banana, and fresh berries.
- [Lamb Kofta Flatbreads with Tzatziki](https://narrated.health/food/lamb-kofta-flatbread-tzatziki): Narrated Food. Spiced lamb koftas grilled and served in warm flatbreads with crisp lettuce, tomato, and cool tzatziki.
- [Beetroot, Carrot & Orange Breakfast Smoothie Bowl](https://narrated.health/food/beetroot-carrot-orange-juice-bowl): Narrated Food. A vivid orange-pink smoothie bowl made with roasted beetroot, carrot, orange, and ginger — vibrant and energising.
- [Japanese Rice Bowl with Salmon & Quick Pickles](https://narrated.health/food/japanese-rice-bowl-salmon-pickles): Narrated Food. Seasoned Japanese rice topped with teriyaki salmon and quick-pickled cucumber and radish.
- [Chicken Fajitas with Peppers & Guacamole](https://narrated.health/food/chicken-fajitas-peppers): Narrated Food. Sizzling strips of spiced chicken with peppers and onions in warm flour tortillas with guacamole and soured cream.
- [Smoked Haddock with Poached Egg & Spinach](https://narrated.health/food/smoked-haddock-poached-egg-spinach): Narrated Food. Gently poached smoked haddock on wilted spinach with a soft poached egg — an elevated weekday breakfast.
- [Roast Asparagus, Egg & Halloumi Plate](https://narrated.health/food/roast-asparagus-egg-halloumi): Narrated Food. Roasted asparagus with a fried egg and grilled halloumi — a versatile plate that works for breakfast or lunch.
- [Tuna Noodle Salad with Ginger Dressing](https://narrated.health/food/tuna-noodle-salad-ginger): Narrated Food. Rice noodles with tinned tuna, cucumber, edamame, and a zippy ginger-lime dressing.
- [Watercress, Walnut & Pear Salad](https://narrated.health/food/watercress-walnut-pear-salad): Narrated Food. Peppery watercress with ripe sliced pear, toasted walnuts, blue cheese, and a honey-walnut dressing.
- [Beetroot Hummus Veggie Plate](https://narrated.health/food/beetroot-hummus-veggie-plate): Narrated Food. Vibrant pink beetroot hummus with warm pitta, roasted vegetables, and falafel.
- [Salmon & Asparagus Risotto](https://narrated.health/food/salmon-asparagus-risotto): Narrated Food. Creamy Arborio risotto with flaked salmon, tender asparagus, and lemon zest.
- [Kimchi Egg Fried Rice](https://narrated.health/food/kimchi-egg-fried-rice): Narrated Food. Punchy, tangy kimchi fried rice with scrambled egg, sesame, and crispy spring onion.
- [Chicken, Mushroom & Leek Filo Pie](https://narrated.health/food/mushroom-leek-chicken-pie-filo): Narrated Food. A lighter take on chicken pie using filo pastry — a crispy top over a creamy chicken, mushroom, and leek filling.
- [Golden Turmeric Chickpea Soup](https://narrated.health/food/chickpea-turmeric-soup): Narrated Food. A glowing golden soup with chickpeas, coconut milk, turmeric, and ginger — vibrant and comforting.
- [Burrata Caprese Salad](https://narrated.health/food/caprese-salad-burrata): Narrated Food. Creamy burrata over ripe tomatoes, fresh basil, and a drizzle of aged balsamic — simple perfection.
- [Pan-Fried Sea Bass with Fennel & Orange Salad](https://narrated.health/food/sea-bass-fennel-orange): Narrated Food. Crispy-skinned sea bass with a refreshing shaved fennel, orange, and olive salad.
- [Egg White & Veggie Omelette](https://narrated.health/food/egg-white-veggie-omelette): Narrated Food. A light three-egg-white omelette filled with spinach, tomato, and mushroom — high protein, lower fat.
- [Roast Vegetable & Lentil Wrap](https://narrated.health/food/roast-veggie-lentil-wrap): Narrated Food. Warm wholegrain wraps filled with spiced roasted vegetables, green lentils, and a tahini-lemon drizzle.
- [Blackberry & Yogurt Granola Parfait](https://narrated.health/food/blackberry-yogurt-granola-parfait): Narrated Food. Layered parfait of creamy yogurt, fresh blackberries, and crunchy granola — an autumn breakfast in a glass.
- [Thai Green Chicken Curry](https://narrated.health/food/thai-green-chicken-curry): Narrated Food. Tender chicken in a fragrant coconut and green curry sauce with courgette and Thai basil.
- [Spinach & Feta Pasta Bake](https://narrated.health/food/spinach-feta-pasta-bake): Narrated Food. A comforting pasta bake with wilted spinach, feta, cherry tomatoes, and a crispy Parmesan top.
- [Tofu Katsu Curry](https://narrated.health/food/tofu-katsu-curry): Narrated Food. Panko-crusted crispy baked tofu over rice with a mild, fragrant katsu curry sauce.
- [Sticky Pork Belly Bao Buns](https://narrated.health/food/pork-belly-bao-buns): Narrated Food. Soft steamed bao buns filled with slow-cooked sticky pork belly, quick-pickled cucumber, and sriracha mayo.
- [Tofu Pad Thai](https://narrated.health/food/pad-thai-tofu): Narrated Food. Classic rice noodles with crispy tofu, egg, bean sprouts, and a tamarind-fish sauce or vegan equivalent.
- [Chicken, Chickpea & Spinach Stew](https://narrated.health/food/chicken-chickpea-spinach-stew): Narrated Food. A one-pot stew of chicken thighs, chickpeas, spinach, and Moroccan spices — filling and warming.
- [Salmon, Egg & Rice Nourish Bowl](https://narrated.health/food/salmon-egg-rice-nourish-bowl): Narrated Food. Nourishing bowl with rice, baked salmon, a soft-boiled egg, edamame, cucumber, and sesame dressing.
- [Beef & Lentil Soup](https://narrated.health/food/beef-lentil-soup): Narrated Food. A thick, comforting soup of braised beef, brown lentils, root vegetables, and warming herbs.
- [Baked Banana Walnut Oats](https://narrated.health/food/banana-walnut-baked-oats): Narrated Food. Oven-baked oat dish with banana, walnuts, cinnamon, and a drizzle of maple syrup — breakfast or dessert.
- [Sausage & Sweet Potato Traybake](https://narrated.health/food/sausage-sweet-potato-bake): Narrated Food. Good-quality sausages roasted with sweet potato, red onion, and mustard on one tray.
- [Asparagus & Lemon Risotto](https://narrated.health/food/asparagus-lemon-risotto): Narrated Food. Silky spring risotto with tender asparagus, lemon zest, Parmesan, and plenty of fresh herbs.
- [Smoked Mackerel Potato Salad with Mustard Dressing](https://narrated.health/food/mackerel-potato-salad-mustard): Narrated Food. Warm new potatoes with flaked smoked mackerel, green beans, and a tangy wholegrain mustard dressing.
- [Chicken Satay Noodles](https://narrated.health/food/chicken-satay-rice-noodles): Narrated Food. Noodles with grilled chicken in a creamy peanut satay sauce with cucumber and spring onion.
- [Creamy Tomato & Basil Soup](https://narrated.health/food/creamy-tomato-basil-soup): Narrated Food. The definitive silky tomato soup with roasted tomatoes, fresh basil, and a swirl of crème fraîche.
- [Spicy Peanut Tofu Salad](https://narrated.health/food/spicy-peanut-tofu-salad): Narrated Food. Crispy tofu on a salad of shredded cabbage, carrot, and mango with a chilli-peanut dressing.
- [Butternut Squash & Black Bean Enchiladas](https://narrated.health/food/butternut-squash-black-bean-enchiladas): Narrated Food. Roasted squash and black beans rolled in corn tortillas with enchilada sauce and melted cheese.
- [Poached Salmon with Cucumber & Dill Salad](https://narrated.health/food/poached-salmon-cucumber-dill-salad): Narrated Food. Gently poached salmon cooled and served over a refreshing cucumber and dill salad with crème fraîche.
- [Smoky Beans on Toast](https://narrated.health/food/smoky-bean-toast): Narrated Food. Cannellini beans simmered in a smoky tomato sauce with chipotle and paprika — a seriously good toast topper.
- [Green Goddess Salad](https://narrated.health/food/green-goddess-salad): Narrated Food. A vibrant green salad of cabbage, cucumber, edamame, avocado, and herbs with a green goddess tahini dressing.
- [Spicy Indian Scrambled Eggs (Egg Bhurji)](https://narrated.health/food/indian-scrambled-eggs-spicy): Narrated Food. Softly scrambled eggs cooked with onion, tomato, green chilli, and warming spices — a popular Indian breakfast.
- [Loaded Sweet Potato Skins](https://narrated.health/food/loaded-sweet-potato-skins): Narrated Food. Crispy sweet potato skins filled with black beans, cheddar, jalapeño, and soured cream — a colourful snack or starter.
- [Classic Gazpacho](https://narrated.health/food/gazpacho): Narrated Food. A chilled, refreshing Spanish tomato soup blended smooth with cucumber, pepper, and garlic.
- [One-Pot Lemon Herb Chicken & Orzo](https://narrated.health/food/chicken-lemon-herb-orzo): Narrated Food. Tender chicken cooked with orzo pasta, lemon, spinach, and herbs in one pot — minimal washing up.
- [Sardine Toast with Lemon & Capers](https://narrated.health/food/sardine-toast-lemon-capers): Narrated Food. Tinned sardines on toasted rye with lemon, capers, and mustard — a European-style lunch that's done in 5 minutes.
- [Quick Chicken Pho](https://narrated.health/food/vietnamese-pho-chicken): Narrated Food. Fragrant Vietnamese-style bone broth with rice noodles, poached chicken, and fresh herb garnishes.
- [Sweetcorn Soup with Chilli & Lime](https://narrated.health/food/corn-soup-chilli-lime): Narrated Food. A sweet, silky blended sweetcorn soup with a chilli-lime finish and crispy corn topping.
- [Slow-Roasted Lamb Shoulder with Herbs](https://narrated.health/food/lamb-shoulder-slow-roast): Narrated Food. A whole lamb shoulder slow-roasted for 4 hours with rosemary, garlic, and lemon until it falls apart.
- [Pea, Ham & Mint Pasta](https://narrated.health/food/pea-ham-mint-pasta): Narrated Food. Quick summer pasta with sweet peas, good ham, crème fraîche, and fresh mint.
- [Warm Chickpea, Chorizo & Spinach Salad](https://narrated.health/food/warm-chickpea-chorizo-spinach): Narrated Food. A warm Spanish-style salad of chickpeas, crispy chorizo, wilted spinach, and a sherry vinegar dressing.
- [Chicken & Black Bean Quesadillas](https://narrated.health/food/chicken-quesadillas-cheese-beans): Narrated Food. Crispy flour tortillas filled with spiced chicken, black beans, cheddar, and jalapeño — ready in 15 minutes.
- [Pomegranate, Orange & Chicory Winter Salad](https://narrated.health/food/pomegranate-orange-winter-salad): Narrated Food. A stunning winter salad of bitter chicory, sweet orange, pomegranate seeds, and toasted walnuts.
- [Cod with Tomatoes, Olives & White Beans](https://narrated.health/food/cod-tomato-olive-bake): Narrated Food. Cod fillets baked in a rich tomato sauce with olives, white beans, and fresh herbs.
- [Black-Eyed Bean & Roasted Pepper Salad](https://narrated.health/food/black-eyed-bean-pepper-salad): Narrated Food. Black-eyed beans with roasted peppers, red onion, fresh parsley, and a red wine vinaigrette.
- [Roasted Carrots with Harissa & Labneh](https://narrated.health/food/roast-carrot-harissa-labneh): Narrated Food. Caramelised roasted carrots with harissa, over cool labneh, scattered with dukkah and fresh herbs.
- [Lemon-Tahini Grain Bowl](https://narrated.health/food/lemon-tahini-grain-bowl): Narrated Food. A flexible grain bowl base of farro, spinach, cucumber, and roasted chickpeas with lemon-tahini dressing.
- [Tuna Pasta Salad with Pesto](https://narrated.health/food/tuna-pasta-salad-pesto): Narrated Food. Cold pasta tossed with tuna, pesto, cherry tomatoes, and rocket — packed lunch perfection.
- [Roasted Red Pepper & Goat's Cheese Tart](https://narrated.health/food/red-pepper-goat-cheese-tart): Narrated Food. A simple puff pastry tart with roasted peppers, goat's cheese, and fresh thyme — impressive in 30 minutes.
- [Turkey-Stuffed Courgettes](https://narrated.health/food/turkey-stuffed-courgettes): Narrated Food. Courgette boats filled with spiced turkey mince, cherry tomatoes, and melted mozzarella.
- [Halloumi & Roast Vegetable Couscous Bowl](https://narrated.health/food/halloumi-roast-veg-couscous): Narrated Food. Grilled halloumi with roasted Mediterranean vegetables over herby couscous with a lemon dressing.
- [Chorizo, Lentil & Egg Baked Pot](https://narrated.health/food/chorizo-lentil-egg-pot): Narrated Food. A warming baked dish of smoky chorizo, Puy lentils, and tomatoes with eggs cracked in for the final minutes.

## Data Structure

Each experience log contains:
- Goal (what the woman was trying to address)
- Approach(es) with dose, frequency, and route of administration
- Cycle length in weeks
- Self-reported outcome scores (1-10 scale) at weeks 4, 8, and 12
- Whether the woman would continue the protocol (yes/no/maybe)
- Side effects with severity ratings (mild/moderate/severe)
- Contributor type (community member, certified professional, or verified practitioner)
- Optional demographics (age range, sex)

## Contact

Website: https://narrated.health