Dinner Recipes By Emilia breakfast lunch dinner drinks sweets Pizza Inspired Wraps Sweet Spicy Soya Glaze Squash and Pea Orzo Autumn Enchiladas Stewed Plum & Goat's Cheese Salad Veggies On Toast Sweet Goat's Cheese Tarts Creamy Garlic Pasta Spicy Beans & Sausages Creamy Salmon Sticky Miso Aubergine Nut & Apple Stuffing

about me​ ​ Welcome to the story of my nutrition journey! ​My journey into the area of food, health and nutrition started early. Growing up, I was always intrigued by how what we eat and how we move can shape our well-being. This curiosity led me to study Chemistry, Art, and Psychology at A-Level, blending science with creativity and understanding human behaviour while laying a solid foundation for my future endeavours. It was when exploring potential university courses, I discovered Nutrition, and my passions and interests seemed to click into place. In 2016, I began my BSc in Food Science and Nutrition at the University of Leeds, which included the amazing opportunity of living and studying in Australia for a year. My studies ranged from psychology and pediatric health to anatomy, sports nutrition, and cultural studies, broadening my understanding of looking holistically at health. During my final year at Leeds, I gained invaluable experience working as a Commis Chef at Le Manoir aux Quat'Saisons. This role honed my skills in leadership, organisation, and cookery—skills I now weave into my daily life and nutrition practice.​ In September of 2020, I became a Registered Associate Nutritionist with the Association for Nutrition. Around this time, I also launched The Nutrition Nourishment Podcast, a space dedicated to sharing diverse nutrition journeys and expert insights. Driven by an interest in the link between food and disease and my commitment to providing high-quality nutrition care, I pursued an MSc in Clinical and Public Health Nutrition at UCL. This degree deepened my passion for clinical nutrition, leading to a role as a Dietetic Assistant in the NHS and subsequently an MSc in Dietetics at KCL in 2022. Throughout my training, I have embraced opportunities to enhance my expertise in areas like gut health, intuitive eating, and early years nutrition through work experience, internships, CPD, and shadowing Registered Nutritionists and Dietitians. ​ Today, I am a Registered Dietitian and AfN Registered Associate Nutritionist who enjoys sharing evidence-based nutrition and hopes to empower individuals with the knowledge to make informed decisions about their dietary patterns and lifestyle, to support a happy, healthy, and sustainable life. I am excited my next steps, to continue learning, and to share this journey with you!

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Breakfast Recipes By Emilia breakfast lunch dinner drinks sweets Fruit, Nut and Seed Bircher Muesli Cinnamon Oat Smoothie Scrambled Eggs Apple Granola Green Banana Smoothie Omelette Pizza Scrambled Tofu Baked Eggs Beetroot Pink Granola Very Berry Smoothie Banana & Mango Smoothie Watermelon & Mint Juice

the podcast The Nutrition Nourishment Podcast (originally "Journeys in Food, Nutrition and Sustainability") is a show where I talk with inspiring and knowledgeable guests all about their expertise in their own fields, including those from nutrition and dietetics to sustainability, and psychology and many more areas of wellness and healthcare . In this podcast, my guests share with you their passion for their subject, their knowledge of food, nutrition and well-being, how they got to where they are and, their advice, and experiences with us. If you are a student, someone thinking about studying in one of these fields, or just interested in learning more about the world of Nutrition, you can listen to all episodes of the podcast below! I hope we can help to inspire your journeys - do get in touch with us if you have any questions or feedback! view more

Green Banana Smoothie 9th September 2023 MAKES 1 Portion TIME 5 mins This is a quick and easy go to smoothie I love to reach for especially when it is hot outside, made with just 4 ingredients! On warmer days, smoothies can be a perfect snack - with the dairy providing a source of protein, helping keep us fuller and feeling more satisfied for longer! It’s also provides a source of fluid, helping keep us hydrated on these hot days where we often need more fluid to make up for what we loose! My Tip: Best served over ice! Ingredients * 1 Banana * 3 Tbsp yoghurt * A large glug of milk * A large handful of spinach This is all rough and I eye ball a lot of it to the consistency I enjoy! For example, if you like it thicker, add less milk or thinner add more! Check out my insagram reel for more on this! Method 1. Put all the ingredients in a blender, and blend well!

Open Egg Sandwich 24th February 2023 MAKES 1 Portion TIME 15 mins My open egg mayo sandwich is a delicious lunch idea and quick alternative to scrambled eggs! Eggs are one of my favourite ingredients to use as they are just so versatile! I love making scrambled eggs, but they can take a lot of time, care and attention to get right so I came up with this delicious quick alternative. My Tip: You can boil a few eggs ahead of time, soft boiled eggs will last about two days in the fridge while hard-boiled ones will last about a week! Ingredients * 1 Egg * 1Tsp fresh chives, chopped * 1Tsp mayonnaise * Salt and pepper, to taste * For serving (optional): toast, rocket, tomatoes, spring onions and a pinch of smoked paprika Method 1. Fill a medium-sized saucepan with water and bring it to a rolling boil. Slowly lower a room-temperature egg into the water using a spoon (to prevent them from cracking!) 2. Set a timer for 6-7 minutes for a soft-boiled egg (I like them soft-boiled to give the illusion of scrambled eggs but if you prefer hard-boiled it’ll take about 10-12minutes). 3. Once your timer goes off, plunge the egg into cold water to stop the cooking and cool the shells quickly for peeling. 4. Peel the egg (it can help to use the pack of a teaspoon to gently hit the shell to crack it) and place it in a bowl. “Scramble” the egg with a fork. 5. Add the chives and mayonnaise to the “scrambled” egg and mix well. Season with salt and pepper to taste. 6. You are ready to serve. I like it on toast and a bed of rocket and topped with tomatoes, spring onions and a pinch of smoked paprika.

Omelette Pizza 1st September 2023 MAKES 1 Portion TIME 15 mins Calling this my “omelette pizza” - I always love getting inventive with my leftovers, and with this meal I had cooked new potatoes, and some eggs in the house so drew inspiration from a Spanish omelette! I’m having to get even more inventive at the moment, as our hob is not working - but sometimes that is how the best new recipes are made, and this is definitely one of them! My Tip: You can really make this completely your own, using which ever leftovers, vegetables, and seasoning you love. Give it a go, and let me know what you did with this recipe - I would love to hear! Ingredients * 1 tsp olive or rapeseed oil * A handful of cooked new potatoes (or what you have) * You’re favourite veggies - I used tomatoes, spring onions and spinach. * x2 eggs * Seasoning to taste Method 1. Preheated the oven to 190degreesC. 2. Take an oven proof, non-stick dish, add the oil, potatoes and veggies. Place in the oven for 5-10minutes, until the vegetables have softened, and potatoes have started to crisp. 3. Whisk up the eggs, seasoning with salt and pepper. Remove the pan from the oven, pour in the eggs, and mix with the potato and vegetables. Return the pan to the oven until the eggs have cooked. NB: The time will depend on the size of the pan using. I used a large pan and it took ~5 minutes. You’ll know their cooked once the mixture has gone firm, holds its shape, is pulling away from the edges of the pan, and egg white turned opaque. 4. You’re ready to serve! I added some chilli flakes and fresh spring onion. After filming this, I thought that some fig balasamic glaze I had would be delcious on top - and for me it was the perfect addition!

Rustic Cookies 25th January MAKES 8 Cookies TIME 50 mins White chocolate and raspberry cookies. My Tip: Keep the chocolate chunks quite large so when you serve them warm, you get pouches of warm melted white chocolate! Ingredients *75g salted softened butter *75g soft brown sugar *1/2 lemon zest and juice *1/2 tsp vanilla extract *1 small egg *150g plain flour *1/4 tsp bicarbonate of soda *75g white chocolate, chunks *75g frozen raspberries, slightly defrosted *15g white chocolate, melted Method 1. Preheat your oven to 190degreesC. Prepare a baking tray with greaseproof paper. 2. Cream together the butter and sugar, until the mixture has started to pale and you can no longer feel the grains of sugar. 3. Add the lemon juice and zest, vanilla extract and egg, and mix. 4. Sift in the flour and bicarbonate of soda, and stir into the mixture. 5. Gently combine in your white chocolate chunks and raspberries - make sure to not over beat the mixture so the raspberries swirl through and some remain whole. 6. Shape into balls, and allow to set in the freezer for ~15minutes. 7. Place on your baking tray, leaving enough distance between cookie mixture so when they spread they won’t merge with their neighbours! Bake for ~15minutes, until golden. 8. Top with melted white chocolate and they are ready to enjoy - best served warm!

Lemon & Poppyseed Muffins 23rd August 2020 MAKES 12 Muffins TIME 1 hour A lemony muffin with a creamy cream cheese frosting. Perfect for afternoon tea. My Tips: For the frosting, if you dont have a piping bag, you can use a food bag. Put all you icing into it, spin the top and tie a secure knot in the top. Cut about 1/2cm off of one corner of the bottom of the bag (the smaller the cut the more precise and small the piping)... and you have a homemade piping bag! Ingredients FOR THE MUFFINS * 250g Self-raising flour * 200g Caster sugar * ½ Tsp Bicardonate of Soda * ½ Tsp Baking Powder * 3 Tbsp Poppy Seeds * 250g Unsalted butter (at room temperature) * 4 Large Eggs * Juice and Zest of 1 Large Lemon * 1 Tbsp Milk (whole is ideal) FOR THE CREAM CHEESE FROSTING * 75g Unsalted Butter (at room temperature) * 120g Cream Cheese * 400g Icing Sugar * Juice and zest of ½ large lemon FOR AN EXTRA LEMONY TASTE * Juice of ½ large lemon Method MUFFINS 1. Preheat the oven to 180degreesC. Prepare your muffin tin by lining with muffin cases. 2. Sift the flour, sugar, bicarb and baking powder into a mixing bowl. Add 2tbsps of the poppy seeds to the dry ingredients (reserve the rest for decoration). 3. Add the butter, eggs, lemon juice and half the lemon zest (reserve the rest of the zest for decoration) and then whisk until smooth. 4. Add the milk and whisk for a further 30 seconds, making sure the mixture is smooth and even. 5. Add the mixture to your muffin cases, fill until about two thirds full. 6. Put in the oven for approximately 25 minutes (until golden brown and cooked all the way through) FROSTING 7. While the muffins are cooking, prepare the cream cheese frosting. Add all the ingredients to a mixing bowl and whisk well. It helps to cut the butter into small cubes. Put the frosting in the fridge until ready to use. EXTRA LEMON 8. Keep the juice of the other half of the lemon to soak into the cupcakes for an extra lemony taste. 9. Take out of the oven and place on a cooling rack for 5-10 minutes. During this time, piece holes into the muffins and pour in the extra lemon juice. TO SERVE 10. Once cooled, they are ready for the frosting. You can get creative here piping the icing on the top. Decorate with the spare poppy seeds and lemon zest. Enjoy!

Green Pea Pasta 15th November 2020 MAKES 2 Portions TIME 30-40 mins A vibrant, creaming yet refreshing bowl of pasta. My Tip: Swap the paneer out for other protein options, you could try it with chicken or cashew nuts! Ingredients * 1 Tsp Vegetable Oil * 1 White Onion * 1 Garlic Clove * 50g Tender stem Broccolini * 75g Paneer * 100-110g Spaghetti * 50g Frozen Peas * 30g Pine nuts * 40g Rocket (2 Handfuls) FOR THE GREEN SAUCE * 100g Frozen Peas * 1 Tbsp Lemon Juice * 1 Tsp Nutritional Yeast * 1 Tsp Olive Oil * 2 Tsp Soya Milk * A sprig of fresh mint * Salt and Pepper to taste Method 1. Dice the onion and crush the garlic. Add the vegetable oil to a medium-hot frying pan. Once the oil is loose, add the onion and garlic and continue to sweat on a low-medium heat for 2-3 minutes until the onion is soft. 2. Prepare the broccolini by cutting it longways to making thinner strips which will help it cook faster. Turn the frying pan to a medium heat and add the broccolini. 3. Chop you paneer into cubes and add to the frying pan. Keep an eye on these and mix the pan every so often to prevent burning. 4. Boil your kettle. Add the spaghetti to a saucepan, cover with boiling water and cook for about 10 minutes, until soft but still with some bite (al dente). 5. Meanwhile prepare your sauce. Add 100g pea to a bowl with 50ml of water and warm through in the microwave for no more than 30s, they should be cooked. Drain the peas. 6. Add the peas along with the rest of the green sauce ingredients to a food mixer. Blend until smooth. 7. By this point your broccolini and paneer should be crisping up and pasta should be almost cooked. The final touches are to add the final 50g of peas and pine nuts to the saucepan and stir them through. 8. Drain your pasta and put back into the saucepan. Then add the green sauce and onion-broccolini-paneer mixture to the pasta and stir all together. 9. The finishing touch is stirring the rocket through the pasta and serve! Enjoy!