Here’s a summary of the article featuring recipes by Emily English, known as “Em the Nutritionist”:
September Recipe Highlights: Em the Nutritionist
As summer fades, Emily English offers seasonal recipes that blend health and pleasure. Here are three standout recipes from her cookbook Live to Eat:
1. Apple Crumble Oat Pots
Ingredients:
- 80g jumbo oats
- 200g thick yogurt (Greek or Skyr)
- 1 grated apple
- 1 tbsp chia seeds
- 1 tsp ground cinnamon
- Sweetener to taste (honey/maple syrup)
Crumble Top:
- Ground almonds, oats, butter, cinnamon, brown sugar, vanilla extract, and salt.
Nutrition: 461kcal, 16g protein per serving.
Serves: 2.
Method: Mix the main ingredients, divide into jars, and top with the crumble mix.
2. Salmon and Spinach Filo Cottage Cheese Quiche
Ingredients:
- 300g cottage cheese
- 100ml milk
- 5 eggs
- 100g spinach
- 100g smoked salmon
- Zest of 1 lemon
- Filo pastry
Nutrition: 255kcal, 20g protein per serving.
Serves: 6.
Method: Blend cottage cheese and milk, combine with other ingredients, layer filo in a tin, and bake.
3. Savoury Granola Bars with Parmesan, Rosemary, and Green Olives
Ingredients:
- 200g rolled oats
- 100g cooked quinoa
- 50g chickpea flour
- 100g grated Parmesan
- Green olives, rosemary, seeds, eggs, olive oil, honey, salt, and pepper.
Nutrition: 210kcal, 8g protein per serving.
Makes: 12 bars.
Method: Mix dry and wet ingredients, press into a tin, and bake until golden.
These nutritious recipes cater to busy lifestyles without sacrificing taste or pleasure, promoting a balanced diet perfect for the back-to-school season.
