Nutrition with Emmy

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Cacao and cherry “glow”-ties

Deliciously chewy with just the right amount of crunch, these oat biscuits taste indulgent but are packed with fibre, healthy fats and antioxidants for an all-round body boost at snack-time. The oats provide balance with beta-glucans, a type of soluble fibre that can regulate blood sugar levels, support balanced cholesterol and optimise immune health. Layered into this slow-burn base, cacao lends flavonoids – a type of plant compound that can reduce blood pressure and improve blood flow. Complementing the bitterness with sweet kicks, the cherries contain high levels of vitamin C for skin health and, with anti-inflammatory properties, have been shown in studies to reduce joint pain in people with arthritis and gout.

Creamy balancing soup

Packed with vegetables to nourish, and yet so deliciously creamy you’d never guess it was anything but naughty, here’s my go-to balancing soup when life has been busy and sugar-propelled. The secret ingredient is the garden peas, which give the silky texture. They’re actually a legume, not a vegetable, and are rich in protein and fibre, as well as important vitamins and minerals including B vitamins, vitamin C, magnesium and potassium. They also help balance blood sugar levels thanks to the starch amylose, which slows digestion.

Heart-nourishing beetroot brownies

When you want a hit of something sweet that will also nourish you from top to toe, these brownies are perfect. The beetroot is the star ingredient: naturally sweet, it reduces the need for added sugars. It is also rich in a group of substances called nitrates that, once consumed, get converted into nitric oxide. This widens blood vessels and can lower blood pressure. It can also lead to an increase in oxygen delivery to the tissues, and is very beneficial for liver health and detoxification processes. It appears that you can have your cake and eat it!

Energising cacao and beetroot baked oatmeal

The combination of cacao, beetroot and banana is not only creamy, it’s also just the nourishment you need for the day ahead. Cacao has been shown to aid the production of the “happiness” neurotransmitter serotonin, which can improve mood, while beetroot can support nitric oxide levels, which improves blood flow, further supported by the potassium-rich banana for healthy blood pressure. Packed with fibre, protein and healthy fats, it will set you up for steady energy release.

Butternut squash farls with bare-bones mackerel pate

For a lunch that gives the satisfaction of a sandwich but with an added nutritional punch that is hard to beat, this really hits the spot. Butternut squash is packed with antioxidants like beta-carotene as well as minerals such as potassium, which is important for healthy blood pressure. The bare-bones mackerel pate is rich in omega-3 fatty acids, which are one of the best tools for combatting chronic inflammation.

Super-powered apricot and avocado toast

This is my go-to breakfast when I need a shot of energy but don’t have much time to prepare food. The apricots are packed with soluble fibre, which helps maintain healthy cholesterol levels and digestive movement, while the monounsaturated fat in the avocado further slows the release of sugars from the fruit and is beneficial for cardiovascular health. Apricot and avocado are also a powerhouse combination for skin health: the fats help with the absorption of the antioxidant beta-carotene from the orange-coloured flesh, while avocados are exceptionally rich in vitamin E, which has powerful antioxidant properties for healthy skin and eyes.

Nourishing banana muffins

My son loves these muffins. The bananas add natural sweetness, complemented by the whisper of vanilla, while you can sneak in mild-flavoured greens for added nourishment. They take less than 10 minutes to prepare and are a great energy-balancing go-to snack before “hangriness” sets in.

Leek and thyme breakfast crumble with coconut and cannellini beans

Crumbles don’t have to be for dessert. They don’t even have to be sugary. This one is delicious served with a dollop of coconut yoghurt. The leeks add a beautiful sweetness, and are prebiotic, so will nourish your gut bugs while your taste buds are taken care of. The slow-burning oats combined with the protein-rich seeds and creamy coconut yoghurt will give you energy to see you through the day. Add a fermented food for a fiery kick and additional nutritional punch.

Hearty swede and coconut porridge for autumn

When all you want is a bowl of creamy, steamy comfort food, this hits the spot. Tastier than it sounds, the bitterness of the swede is softened by the creaminess of the coconut. The chopped banana adds sweetness, while the fats and proteins slow the release of sugars to set you up for steady energy release throughout the day.

Cleansing leek and quinoa risotto

When I’ve been over-indulging or am under stress and need to feel cleansed and reset, I reach for this recipe. Quinoa is a great base for a risotto, as its high protein content means it has a lower glycaemic load than other grains and is less likely to spike blood sugar. Buy organic if you can, as grains are particularly susceptible to pesticides. Leek adds gentle sweetness plus tones of prebiotic fibre to feed your gut bugs. But you could pack this with any leafy greens, such as courgetti, broccoli, spinach, kale, cavolo nero, etc. Make a large batch and serve it cold as a salad for lunch the next day.

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Meet Emily

I’m a nutrition writer based in Brodick on the Isle of Arran. I hold the Diploma in Culinary Medicine from the Culinary Medicine College and I am registered with the Federation of Holistic Therapists. I offer a bespoke meal planning service to help you take control of your health.

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Take the stress out of your week with our bespoke meal planning service from just £20. Enquire now!

Schedule your nutrition consultation here

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