Emily English has taken social media by storm as a renowned nutritionist, assisting women in transforming their approach to healthy eating with mouthwatering recipes. “Nutrition isn’t about restriction or misery,” she asserts, emphasizing that it can be both simple and enjoyable. With three million followers online, two bestselling cookbooks, and a successful career, English shares some enticing dishes from her latest work, So Good Express.
1. Pesto-ish Ricotta-Stuffed Omelette
Clare WinfieldServes 1
Prep: 3 minutes. Cook: 4 minutes. 350 cal. 28g protein
I love a hearty breakfast omelette—they’re quick to prepare, satisfying, and can be customized with various herbs and vegetables. This dish pairs eggs and ricotta, enhanced with parmesan and fresh basil, creating a pesto-like flavor without the hassle of using a blender.
Ingredients
- 3 medium eggs
- Salt and black pepper
- 1 tsp butter or olive oil
- 1 heaped tbsp ricotta
- 1 tbsp grated parmesan
- Small handful of basil leaves, roughly chopped, with extra for serving
- Handful of rocket, for serving
Method
1. Crack the eggs into a bowl, season with salt and pepper, and whisk them well. Heat the butter or oil in a nonstick frying pan over medium-low heat. Pour in the eggs and stir gently, pulling in the edges with a spatula to allow the uncooked eggs to flow underneath.
2. Once the omelette is nearly set but still slightly soft on top, add the ricotta to one half. Top with grated parmesan, a dash of black pepper, and chopped basil. Carefully fold the omelette over and cook for another 30 seconds.
3. Transfer to a plate, sprinkle with additional basil leaves, and serve with rocket.
2. Honey Salmon with Sesame Avocado Crush
Clare WinfieldServes 2
Prep: 5 minutes. Cook: 10 minutes. 567 cal. 34g protein per serving
A salmon bowl is a regular fixture in my home. Cook this pan-fried salmon to perfection, finish with a squeeze of lime, and enjoy it wrapped in crisp nori sheets.
Ingredients
For the salmon
- 1 tsp black sesame seeds
- 1 tsp white sesame seeds
- Salt and black pepper
- 2 skinless salmon fillets (about 260g in total)
- 1 tsp olive oil
- 1 tsp runny honey
For the avocado crush
- 2 spring onions, finely sliced
- 1 small garlic clove, finely minced
- Half a red chili, finely diced
- 1 tsp toasted sesame oil
- 1 medium avocado (about 150g flesh), lightly crushed
- Juice of 1 lime
- A quarter of a cucumber, deseeded and diced
For the bowl
- 1 x 250g pouch cooked brown or jasmine rice
To serve
- Fresh coriander
- Pinch of sesame seeds
- Lime wedges
- Nori sheets (optional)
Method
1. Combine the sesame seeds with a pinch of salt and black pepper on a small plate. Pat the salmon fillets dry and press them into the sesame seed mixture until coated.
2. Heat the olive oil in a nonstick frying pan over medium-high heat. Sear the salmon for 3-4 minutes on the sesame side, then flip, drizzling honey on top, and cook for another 3-4 minutes until golden and cooked to your preference. Remove and set aside.
3. In the same pan, add spring onions, garlic, and chili and cook for 1-2 minutes until fragrant. Drizzle in sesame oil, let it sizzle briefly, then remove from heat.
4. In a bowl, mix the crushed avocado with the spring onion mixture, lime juice, cucumber, and a pinch of salt.
5. Prepare the rice according to package instructions and distribute into bowls. Serve the salmon over the rice with a generous spoonful of avocado crush. Garnish with fresh coriander, sesame seeds, and lime wedges. Utilize nori sheets for scooping if desired.
3. Cheat’s Morning Shakshuka
Clare WinfieldServes 1
Prep: 3 minutes. Cook: 6-8 minutes. 287 cal. 20g protein (without bread)
This quick and easy shakshuka employs a quality pasta sauce, free from additives, for maximum flavor without any chopping. Crack in your eggs and let them poach gently in the rich tomato base, perfect for scooping with toast or warm pitta. You won’t believe how delectable it is, given the minimal effort involved.
Ingredients
- 150g good-quality pasta sauce (no additives)
- Handful of spinach
- Half a red or green pepper, deseeded and finely diced
- 2 medium eggs
- Salt and black pepper
- 15g crumbled feta
- 1 tbsp chopped parsley
- Toast or warm pitta, to serve (optional)
Method
1. Pour the pasta sauce into a frying pan over low heat. Stir in the spinach and pepper. Allow the sauce to warm through and thicken slightly for 1-2 minutes.
2. Make two wells in the sauce, carefully cracking an egg into each. Reduce the heat, add 1 tbsp of water for steaming, and cover. Cook for about 5 minutes until the egg whites are just set and the yolks remain runny.
3. Season liberally with salt and pepper, then sprinkle with crumbled feta and parsley.
4. Serve right from the pan alongside toast or warm pitta for dipping, if desired.
4. Sage Butter Fried Eggs with Turkish Yoghurt
Clare WinfieldServes 1
Prep: 5 minutes. Cook: 5 minutes. 350 cal. 28g protein (without bread)
This one-pan meal is a favorite of mine for weekend breakfasts, offering the perfect balance of rich and fresh flavors—all ready in just five minutes.
Ingredients
- 120g thick Greek yoghurt
- Salt and black pepper
- Half a small garlic clove, finely grated, or ½ tsp garlic granules
- 1 heaped tsp butter
- 4 sage leaves
- Pinch of dried chili flakes
- 2 large eggs
- Warm flatbread or toast, for serving (optional)
Method
1. Spread the yoghurt in a shallow bowl, seasoning it with salt and pepper and mixing in the grated garlic or granules.
2. In a small pan, melt the butter and add the sage leaves and chili flakes. Sauté for a few seconds until fragrant.
3. Crack the eggs into the pan and fry until the whites are set and the edges are golden, flipping as desired.
4. Place the eggs on top of the yoghurt, drizzling the sage butter and crispy leaves over them.
5. Serve immediately, with bread if desired.
5. Hot Honey Cottage Cheese Avocado Toast
Clare WinfieldServes 1
Prep: 5 minutes. Cook: 2 minutes. 364 cal. 14g protein
Cottage cheese has made a stylish comeback, and this dish is a favorite among my followers (though some may argue it’s not a traditional recipe). Creamy avocado with cottage cheese and a drizzle of spicy honey comes together in minutes. It’s sweet, salty, spicy, and perfect for a quick high-protein breakfast or lunch.
Ingredients
- Half a medium avocado
- Small handful of chives and basil, finely chopped
- Squeeze of lemon juice
- Salt and black pepper
- 1 x 45g slice of sourdough bread, toasted
- 2 heaped tbsp cottage cheese
- 1 tsp runny honey
- Pinch of dried chili flakes
Method
1. Mash the avocado in a bowl with the chopped herbs, lemon juice, and add salt and pepper to taste.
2. Spread the herby avocado on the toasted sourdough, then layer the cottage cheese on top.
3. Warm the honey with chili flakes (microwave for 10 seconds or gently in a pan) and drizzle over the toast to finish.
6. Broccoli Carbonara
Clare WinfieldServes 2
Prep: 5 minutes. Cook: 15 minutes. 566 cal. 36g protein
Carbonara is an incredibly quick pasta dish, making it a go-to recipe at home. This dish combines carbonara with cheesy broccoli pasta—definitely not traditional, yet still incredibly delicious.
Ingredients
- 150g dried pasta (spaghetti or short pasta)
- Salt and black pepper
- 200g broccoli florets
- 4 Parma ham slices, roughly torn
- 1 garlic clove, minced
- 2 large eggs
- 50g parmesan, finely grated, plus extra (optional) for serving
Method
1. Boil the pasta in salted water according to package instructions, adding the broccoli during the last 3-4 minutes of cooking. Reserve 150ml of the pasta water, then drain.
2. While the pasta is cooking, heat a large frying pan over medium heat and crisp the Parma ham, adding garlic for the last 30 seconds.
3. In a separate bowl, whisk the eggs with the parmesan and a generous pinch of pepper.
4. Mix the hot pasta and broccoli into the pan with the Parma ham. Remove from the heat and quickly stir in the egg-cheese mixture, adding pasta water as needed until the sauce is creamy and coats the pasta.
5. Serve immediately, garnished with additional parmesan if desired.
Extracted from So Good Express by Emily English (Seven Dials, £25), published on May 7. To order a copy, go to timesbookshop.co.uk or call 020 3176 2935
