Caroline Hanna's new cookbook offers 90 recipes focused on mindful eating
The British chef and nutritionist argues against diet culture by promoting listening to hunger signals and includes three specific meal options.
By Amit Chukwu ·
Caroline Hanna's new cookbook, "Hungry," contains more than 90 recipes designed to support stable blood sugar and mindful eating. The book was published by Hamlyn in 2026. Hanna is a British chef and nutritionist who structures her culinary guidance around the idea that hunger is a natural bodily function rather than a negative force. She writes in the book that hunger is not something to be avoided or feared, contrary to common diet culture narratives. She advises readers to listen to and honor their hunger cues.
The text provides practical advice on meal composition. Hanna recommends bulk up salads with protein and whole grains. She encourages the inclusion of healthy fats and complex carbohydrates in daily meals. The book also advises readers not to deprive themselves of snacks and dessert. Instead, she suggests preparing the best possible version of those items. Hanna includes tips on putting phones away during meals and stopping when full.
One featured recipe is Blueberry and Banana Pancakes, which serves two people. The batter combines a banana, cottage cheese, rolled oats, baking powder, vanilla extract, an egg, and honey. Blueberries are stirred into the mixture before cooking. The recipe uses butter in a nonstick pan. The author states that the combination of complex carbohydrates, protein, and healthy fats supports stable blood sugar levels compared to traditional pancakes.
A second option is the Tunacado Bowl, which serves one person. Hanna created this dish after spending years buying a similar item at the London eatery Joe and the Juice. She explained that she could not justify regularly spending that amount of money on what is essentially a tuna sandwich. The bowl features uncooked basmati rice, cucumber, canned tuna, pesto, Greek yogurt, capers, Dijon mustard, fresh dill, tomato wedges, avocado, scallion, and sesame seeds.
The third recipe is Sourdough Turkey Schnitzels with Arugula and Potato Wedges. Hanna noted that this recipe came to be during her first trimester of pregnancy. She described it as a comfort food she ate frequently. The dish uses stale sourdough bread for breadcrumbs, potatoes, olive oil, turkey steaks, eggs, all-purpose flour, lemon juice, arugula, capers, cornichons, and grated Parmesan cheese. The turkey is beaten to half an inch thick before being dredged in flour, egg, and breadcrumbs.
The cookbook positions itself as a tool for answering bodily needs in a healthy way. It moves beyond simple recipe lists to include mindset guidance. The three highlighted meals offer specific ingredients and preparation steps for readers seeking balanced nutrition without strict restriction.
