Stewed Plum & Goat's Cheese Salad 17th August 2022 MAKES 2 Portions TIME 40 mins Served with a quick homemade tomato chutney and garlic croutons, finished with toasted almonds. My Tip: This is also delicious on toast. You can make by topping toast with the tomato chutney, then salad leaves, finish with the plums, goats cheese, almonds and a drizzle of honey! Ingredients * 4 Plums * 2Tsp Honey * 80g Tomatoes * 2 Spring onions * 3Tsp Vegetable oil * ~½ Baton of baguette (=~60g/ serve) * 2 Garlic cloves * 1Tsp Oregano * 160g Salad leaves * 60g Goats cheese * 60g Almond flakes * Salt and pepper to season Method 1. Plums: Slice the plums into quarters. Place a frying pan on a medium heat, add the plums, 1 tsp of honey, and a splash of water. Cook until soft and sticky (you may need to add a little more water during the cooking). 2. Tomato chutney: Chop the tomatoes into quarters and finely slice the spring onions. Place a second frying pan on a low-medium heat. Add 1 tsp of vegetable oil to a pan and add the spring onions and cook until softened and translucent. Add the tomatoes and cook until sticky. 3. Garlic bread: Put the grill on a medium heat. Slice up the bread and place it under the grill (keep an eye on it). Crush the garlic cloves then add to a small dish, alongside the remainder of the vegetable oil, and the oregano. Once the bread is golden on one side, take it out of the grill and turn it over. Coat that side in your garlicy mixture and place back under the grill until golden now on both sides. 4. Place a new frying pan on a low heat and add the almond to the dry pan. Keep on moving them about until they are golden brown. 3. Assemble: Add your salad leaves to a bowl, place in your garlic bread, and top that with the plums and tomato chutney. Top with chunks of goat's cheese and finish with your toasted almonds and a final drizzle of honey. Season with salt and pepper to taste.

Sticky Miso Aubergine 20th April 2021 MAKES Makes 4 lunches or 2 dinners TIME 1 hour Delicious sticky baked aubergine, on a bed of quinoa - perfect for warmer days with summer coming our way! My Tip: Swap the quinoa with any other grains you enjoy, or use this glaze on any other veggies or proteins! Ingredients * 2 Aubergines * 6 Tbsp Rapeseed Oil * 2 Minced Large Garlic Cloves * 1.5cm Finely Grated Ginger * 2 Tsp Miso * 2 Tsp Soya Sauce * 2 Tbsp Rice Vinegar * 2 Tsp Mirin * 1 Tsp Brown Sugar * 2 Tbsp Lemon Juice * 1/2 A Cucumber * 100g Quinoa * A Small Bunch of Parsley * 2 Handfuls of Salad Greens * 90g Feta Cheese * 50g Sesame Seeds * Black Pepper Method 1. Preheat the oven to 200degreesC. 2. Slice the aubergine lengthways in 2, and score. Rub with 2 Tbsp of the oil and the garlic closes. Roast, skin side down, in the oven for 25 minutes, until soft. 3. While the aubergine cooks… 3a) Put your quinoa on as per the packet instructions (For 100g of Quinoa, I’d use about 300ml of water, start on a boil, turn down and simmer for 20minutes, and then leave to sit for 10minutes with the lid on). 3b) Then, mix 3 Tbsp of the oil, the ginger, miso, soya sauce, rice vinegar, mirin, and sugar. 3c) In a small frying pan, heat up the remaining oil, and toast your sesame seeds until golden brown. Continually stirring – they will not take long! 4. Once the aubergines 25 minutes are up, and they are tender, brush with one half of the glaze. Turn the oven down to 180degreesC and cook for a further 15 minutes. 5. While the quinoa and aubergines are cooking, dice your cucumber, and chop up your parsley. Take your second half of the glaze and mix with the lemon juice. 6. Once your quinoa is fully cooking, and aubergines are sticky and golden you are ready to serve! I start with my quinoa to which I mix in the second half of the glaze, cucumber, and salad leaves. Then place on top one or two aubergine halves. Finish with a crumble of feta, parsley, sesame seeds and black pepper.

Emilia is a Registered Associate Nutritionist and founder of Nutrition Nourishment. She is passionate about food and nutrition with specialist knowledge in gut health, intuitive eating, and plant-based nutrition. She practices with a non-restrictive, non-judgemental, and sustainable approach, and uses evidence to support and empower you in making informed choices about the food you enjoy and discovering what works for you through getting in touch with your hunger and satiety signals. ​ work with me providing nourishing nutrition guidance to support a happy, healthy and sustainable lifestyle I joined the nutrition field in 2016 where I began a 4-year degree studying Food Science and Nutrition BSc at the University of Leeds. Since then, I gained my MSc in Clinical Nutrition and Public Health at University College London, and a range of industrial experiences including working as a Commis Chef in Raymond Blanc's restaurant Le Manoir aux Quat'Saisons, as a Dietetic Assistant in the NHS, and creating nutrition content for Dietitians such as Lucy Upton, Hala El-Shafie and Sian Shepherd. I am now pursuing further education to become a Registered Dietitian alongside my private work which includes one-to-one consultations, media, and brand work. I enjoy sharing simple, evidence-based nutrition tips on my Instagram platform @nutritionnourishment, and writing evidence-based articles. ​ Read more about my services below. private consultations I am dedicated to providing nutrition and dietary advice to support you with your health, and building a healthy relationship with both food, and body. I am passionate about working against restrictive diets, to find a balanced lifestyle - one that works and is sustainable for you, culturally, socially, and economically. What works for one, may not work for all. I offer personalised one-to-one consultations to work on your unique nutrition and well-being journey together. Read More > media, collaborations and events I have collaborated with brands, such as EcoRefill and Ryvita on their 30in30 challenge, and have experience presenting to large audiences, and am available for in-house or virtual nutrition collaborations. I have experience creating a successful nutrition event, the NutriChats , established my podcast , Instagram , and hosted "The Reset" on River Radio. I am available for in-house or virtual nutrition presentations, and events. I have a range of expertise including in gut health, plant-based nutrition, and intuitive eating. Please get in touch to discuss areas of interest you may like to collaborate on! Read More > writing articles and recipes I write evidence-based, engaging nutrition blogs . As with how I practice, I write in a non-judgmental, inclusive, and evidence-based manner. I have written several articles on a wide range of topics for Registered Nutritionists and Dietitians including Rhiannon Lambert , Sophie Bertrand , Ro Huntriss , and Claire Petitte, as well as magazines such as Thrive. Working as a Commis Chef under Raymond Blanc OBE at Le Manoir aux Quat'Saisons, creating recipes at Nutrition Nourishment, and learning about Food and Catering during my studies, I hold recipe development skills and an understanding of the food industry. Read More > "Our bodies are unique in many ways -- I am passionate about celebrating this, and supporting you in finding a way of eating which works for you." in my kitchen breakfast lunch dinner drinks s weets "Never stop learning, there is so much that life continues to teach us." I am committed to prac tising evidence-based nutrition by keeping up to date with the latest research. I use this to guide my practice and provide high-quality, simple, and sustainabl e advice to my clients which supports them in leading a happy, healthy, balanced lifestyle. ​ in the media blog With so much to cover, and so many people talking about it, Nutrition can be a hard area to understand and sort through the fact from the fiction. In my blog, I cover a range of commonly asked nutrition questions, myths, and misconceptions to help you learn more about how we nourish our bodies and support our health through food. find me on instagram sharing easy to understand nutrition and lifestyle tips: @nutritionnourishment

Did you know, that an adult human body is ~60% water! Keeping hydrated is important to maintain good health, this includes the prevention of constipation, cramp, and dry skin and for our kidney’s health. Water also has many functions, including transporting nutrients in our blood and removing waste products from our bodies. The first signs of dehydration may be a dry mouth and feeling thirsty — it is important to listen to our body’s signals! The thing is, when you drink, this triggers your body to stop feeling thirsty until it recalibrates. Therefore, you may find you’re thirsty, you drink which satisfies your need, but then quite soon later you feel thirsty again — it is important to listen to this! The colour of our wee is really the best indicator of our hydration levels; if you are drinking enough, it should be a straw or pale-yellow colour. If it is dark and concentrated, this suggests you are dehydrated. Other effects of dehydration include dizziness, poor concentration, and tiredness. In hot weather, we are more likely to sweat and loss water more quickly and so very important that we replace it. How can we keep hydrated? 1. DRINK ENOUGH FLUID. It is recommended for men to aim for 2000ml and women 1600ml of fluid throughout the day to avoid dehydration. *Please note*, this is a recommendation for average adults, and the amount each of us needs is also affected by our activity level, body size, pregnancy and lactation, and other external factors e.g., temperature, and humidity. 2. DRINK REGULARY THROUGHOUT THE DAY. Keep a water bottle on us. You could consider choosing a bottle with levels on it, so you know how much you have drunk during the day. Keep it on your desk/ in eye line to encourage you to drink sips throughout the day. 3. MAKE WATER TASTIER. Choose fizzy water, and infuse it with fruit and herbs such as berries and mint are cheap, simple, and effective ways of making water tastier! 4. REDUCE SALTY FOODS. Salt can cause us to become more dehydrated. This is because salt contains sodium, and to maintain our body’s sodium levels, it will bond excess salt with water and excrete it with urine. This means more salt, more wee, and more likely to become dehydrated. 5. FLUIDS THAT COUNT. Try to focus on water, but remember tea, coffee, and fruit juices all also contribute to our fluid intake. Interestingly, while tea and coffee contain caffeine which is known to have a diuretic effect (increases the amount of wee produced), research has shown this effect to only be very small. 6. LIMIT ALCOHOL. Alcohol may make the body pass more wee than usual and therefore increase the likelihood of getting dehydrated. It is a good idea to also drink water or low-sugar soft drinks if drinking alcohol. 7. KEEP COOL. Have a fan on you, stay in the shade, and wear a sunhat where possible. 8. LOOK OUT FOR THOSE AROUND US. If they are looking red in the face, sweaty, or dizzy that person may be getting too hot. And pay particular attention to those at increased risk of dehydration such as children and the elderly.

It is Eating Disorder Awareness Week which is all about raising our awareness of eating disorders and supporting an increase in education and training. This post is in collaboration with @tcnutrition, a specialist eating disorder Dietitian. Eating disorders are devastating mental illnesses that affect 1 in 50 people in the UK. We heavily rely on our GPs to spot early warning signs to ensure that people get the help they need but unfortunately, the average GP receives less than 2 hours of education on eating disorders. We are also aware that this week can be overwhelming for many. So, we hope that the following advice supports you in looking after yourself and your relationship with your food, body, and movement this, and every other week of the year: Social media detox. There are many positives that come from social media, however, it can be a dangerous place for comparison, reducing self-esteem and increasing body image concerns. Make sure to curate your feed and unfollow any accounts that do not serve you in your recovery (even if it is a friend or family member). We suggest you consider unfollowing accounts of people who are struggling in their own recovery if this doesn’t help to motivate or inspire you, any page that promotes “what I eat in a day” videos or pages that use air-brushing or editing to change appearance. It might also be worth taking a break from social media altogether. Take time to reflect and challenge eating disorder behaviours. That may be writing a dialogue, journaling, writing down something you are thankful for, saying affirmations, taking quiet time or talking with people you love. Be kind to yourself. Recovery is hard. It is important to expand your life outside of the eating disorder. Do things that make you smile — that could be catching up with loved ones, or pursuing a new or old hobby such as dancing, painting, or knitting. If you are struggling this week, please know you are not alone, and that recovery is possible. For support with an active eating disorder, please seek advice from a specialist eating disorder Dietitian like @tcnutrition and other specialists like @embodyhealthlondon, @mindfulnutritionpractice, @sarahelder, @theeddietitian, @priyatew, @lisawaldronnutrition. Some charities providing eating disorder support include @beatedsupport and @talkedcharity @seedsupportuk.

As February is National Heart Month, I thought I would share a little about our heart health and food — keep on reading for some quick and simple swaps we can make to support our heart health this month and for the future. What is cardiovascular disease? Currently, in the UK approximately 7.6 million people are living with Cardiovascular Diseases (CVD), and globally it is the most common cause of mortality. CVD is the term given to a group of conditions that affect our heart and/ or blood vessels. Risk factors. We can’t modify all risk factors such as ageing and genetics. However, small lifestyle changes can reduce other risk factors such as high blood pressure and high cholesterol levels, and these changes can make a large difference in our long-term risk of CVD. Helping reduce our risk. Increase our fibre intake. Fibre can help to reduce our LDL (“bad”) cholesterol levels. It is recommended for adults to aim for 30g of fibre per day however latest figures suggest that the average daily intake of fibre for UK adults is 18g. We can increase our fibre intake by swapping white grains for wholemeal alternatives; try to include more legumes such as tinned lentils and chickpeas and aim to have five a day. Include foods rich in polyphenols. Polyphenols are an antioxidant that are found in several plant-based foods such as fruits, vegetables, tea, and spices, and evidence shows they may help protect against CVD. Consumption of polyphenols is in line with the governments recommendations to eat 5 portions of fruit and vegetables a day, remember this includes fresh, frozen and tinned! Swap in unsaturated fats as an alternative to saturated fats. Unsatuated fats, in particular, Polyunsaturated Fatty Acids (PUFA) (found in olive oil, rapeseed oil, nuts and seeds, and oily fish) has been shown to reduce CVD risk. Whereas diets high in saturated fats (such as butter and animal fats) are associated with increased CVD risk. Consider swapping in an unsaturated fat such as extra virgin olive oil instead of a saturated fat like butter. A high salt intake is associated with increased blood pressure, which is a risk factor for CVD. It is recommended for adults to aim for no more than 6g of salt per day, however, research suggests the average daily intake of salt in adults in England is 8.4g/ day. The majority of salt in our diets is often found in pre-made products, so it is something to be aware of. Regular movement has been shown to reduce our risk of CVDs by up to 35%, so try including movement we enjoy into our routines, whether that is dancing, a long walk, running, strength training, yoga, or anything else you enjoy! A final note These are all tips to help reduce our risk of CVD, not to treat or prevent it. It is important to include balanced in our life, and while it is important to reduce our saturated fat and salt intake for our heart health, these can still have a place as part of a balanced, and sustainable diet. For further information, these resources may help: * National Health Service. Cardiovascular Disease. * British Heart Foundation. Information and Support.