Spicy Beans & Sausages 23rd September 2021 MAKES 1 Portion TIME 30 minutes A delicious, warming meal, perfect for the darker evenings of Autumn and Winter. My Tip: If you like fiery foods, try adding some dried or fresh chillis along with the other spices! Ingredients * 2 Sausages (I used Quorn) * 1/2 Thickly diced red onion * 1 Crushed garlic clove * 1 Tsp Turmeric * 2 Tsp Smoked paprika * 2 Tsp honey * 1 Tbsp sunflower oil * 1/4 cup Black eyed beans * 100ml Passata * A few stalks of tenderstem broccoli * A small handful of seeds * Salt & pepper to season * Toasted sourdough bread Method 1. Cook the sausages as per instructions. 2. Heat a little oil in a separate frying pan. Add the onion and garlic, cook until soft. 3. Add the spices and honey to a bowl. Mix and add a dash of oil to loosen the mixture. Stir through the beans. Add this mixture to the onions and garlic. Cook for a couple of minutes on a medium heat. 4. Slice the cooked sausages into rounds and add to the spicy onion, garlic, and beans pan. Cook until the beans & sausages start to crisp and go golden. 5. Add the passata to the pan and reduce down. 6. Slice the broccoli longways to create finer stalks. Add to a separate pan (use the one from the sausages if cooked on the hob) and cook until starting to crisp. 7. You’re read to plate up! Start with your toast, then add the broccoli, the spicy bean & sausage mix, and finally the seeds. Finish with salt and pepper.

Creamy Garlic Pasta 30th December 2021 MAKES 1 Portion TIME 30 mins A silky sauce which coats the pasta with kale and parsley. My tip: swap the greens for your favourites! Ingredients * 1 small red onion, diced * 1 large garlic clove, crushed * 75g pasta * 1 egg * 100g parmesan * kale and chopped parsley, as desired * seasoning, to taste Method 1. Massage some kale in oil, and put in the oven until crispy. 2. Put your pasta on to cook. 3. Lightly fry a finely diced red onion and crushed garlic clove in a little oil. 4. Whisk an egg with a handful of grated parmesan. 5. Add the cooked pasta into your onion and garlic pan (don’t worry if some water drops in, and save the rest of the pasta water for now!) Take the pan off the hob. 6. Quickly mix the egg and parmesan mixture through your pasta. Add a couple of spoons if pasta water to loosen the sauce so it is silky and still coats the pasta. 7. Finish by mixing through the kale, some roughly chopped parsley, parmesan, and season. 8. Add some extra cheese and parsley to serve. Enjoy!

Veggies On Toast 05th February 2022 MAKES 1 Portion TIME 20 mins Super tasty marinated vegetables on cream cheese toast. MY TIP: This marinade can be used for all types of vegetables! Ingredients * 1tsp Worcestershire sauce * 1tsp Soy sauce * 1/2tsp White wine vinegar * 1/2tsp Sesame seed oil * 1tsp Honey * 1 Garlic clove, diced * 1/2 Red onion, diced * A handful of mushrooms (I used chestnut), roughly chopped * 6 Cherry tomatoes * A handful of kale * 1tbsp Sesame seeds * 2slices of bread, toasted * 30g Cream cheese spread * 1 Spring onion, finely sliced * Pepper, to season Method 1. Pre heat the oven to 200degreesC. 2. Make the marinade by mixing together the Worcestershire sauce, soy sauce, white wine vinegar, sesame seed oil, and honey. Then mix this with the garlic, onion and mushrooms. Spread this mixture on a baking tray and place in the oven for 10minutes. 3. Add the cherry tomatoes to the baking tray, and cook for a further 5 minutes. 4. Add the kale and sesame seeds to the tray and place bake in the oven. Cook until the kale is crispy and the tomatoes soft, ~3-5mins. 5. Top toast with your favourite cream cheese spread. Add your veggie mix, finish with sliced spring onions, black pepper, and enjoy!

Green Veg Pesto Pasta 15th February 2022 MAKES 2 portions TIME 25 mins I was recently very kindly gifted some products from Organico Real Foods and was excited to celebrate those delicious ingredients in this simple recipe! MY TIP: Every time I make pesto pasta, I always make enough for lunch the next day! Ingredients * ~150g Organico dried casarecce pasta * 1tsp vegetable oil * 1 large garlic clove, finely sliced * 160g tenderstem broccoli, cut in half lengthways * 160g spinach (fresh or frozen and defrosted) * 2tbsp Organico pesto * Pepper to season * Serve with pecorino (optional) Method 1. Boil the kettle. Add the pasta to a pan, and cover with water, and leave to simmer and cook for ~10-12 mins until al dente. 2. Meanwhile, on a medium heat place a large frying pan with the oil. Once hot, add the garlic and broccoli and cook until starting to crisp and go golden. Turn off the heat. 3. Once the pasta is cooked, drain, and add to the garlic and broccoli. Stir in the spinach (so that the residual heat wilts fresh spinach) and the pesto. 4. Season with pepper and serve with pecorino. Enjoy!

Banana, Spinach & Kefir Smoothie 13th April 2021 MAKES 2 Smoothies TIME 10 mins With lighter evenings, longer and warmer days on their way, I am loving smoothies again, and this is one of my favourites! My Tip: Add slightly more milk for a looser smoothie, or slightly less for a smoothie bowl. Ingredients * 2 Frozen Bananas (or fresh and add a couple of ice cubes) * 4 Frozen Spinach Balls (or 2-3 large cups of fresh spinach) * 250ml Kefir (I used Biotiful Dairy Original) * 200ml Milk (Any of your choice) Method 1. Add all of your ingredients to a blender. 2. Blend. 3. Serve and enjoy!

Banana & Mango Smoothie 04th July 2020 MAKES 2 Portions TIME 10 mins A yummy smoothie. ​ Ingredients * ½ Frozen Banana * 1 Cup of Frozen Mango * 1 Cup Plain Yoghurt * 1 Cup Milk * 3 Tbsp Rolled Oats * 1 Tbsp Peanut Butter Method 1. Blend until smooth. Enjoy!

Dinner Recipes By Emilia breakfast lunch dinner drinks sweets Autumn Enchiladas Stewed Plum & Goat's Cheese Salad Veggies On Toast Sweet Goat's Cheese Tarts Spicy Beans & Sausages Creamy Salmon Sticky Miso Aubergine Nut & Apple Stuffing Squash, Chestnut, Lentil Cake Green Pea Pasta Lentil, Potato & Spinach Curry Spicy Paneer & Crunchy Wraps

Emilia's Journey ​ Emilia grew up interested by the link between food and health. She took A-Levels in Chemistry, Art, and Psychology and was interested in all three of them. While she wanted to go to University, she wasn't sure what one she wanted to study. One day while looking through courses, Nutrition came up, it felt like the pieces began to fit like a puzzlea nd she knew straight away that it was the start of an exciting journey. In 2016, E milia went on to study for a BSc in Food Science and Nutrition at the University of Leeds including a year abroad. She chose this programme to gain a background in food science, to understand the chemistry and food and machinery of the industry in addition to human health and the way diet and lifestyle affect it. "It felt like the pieces began to fit like a puzzle." The rest is really history! Emilia loved her time studying at Leeds, and abroad. Whilst in Australia, Emilia took the opportunity to expand her learning, taking psychology, paediatric health, anatomy, sports nutrition, and cultural modules. In Australia, her passion for Nutrition further developed while learning about nutrition from a different perspective, and immersing herself in local life. Throughout her studies, Emilia learnt about how chronic diseases are linked to food such as cancer, cardiovascular disease, and non-alcoholic fatty liver disease. During the final year of her Undergraduate degree, Emilia worked as a part-time Commis Chef at Le Manoir aux Quat' Saisons which taught her a lot about leadership, organisation, and cookery - skills which she now applies to her everyday life, and enjoys combining with her nutrition knowledge at Nutrition Nourishment. Emilia applied via portfolio to the Association for Nutrition in the Summer of 2020 and was awarded her Registered Associate Nutrition title. It was also around this time Emilia established The Nutrition Nourishment Podcast which evolved to share other nutrition journeys and expertise. It was Emilia's interest in the link between food and disease and her desire to provide the best quality nutrition care she can which drove her to pursue further study at UCL with an MSc in Clinical and Public Health Nutrition. This degree piqued Emilia's interest in specifically clinical nutrition, which lead to a job as a Dietetic Assistant in the NHS. "My personal mission is to empower you with evidence-based nutrition knowledge, as well as cooking, and movement advice so you can make decisions about your dietary pattern and lifestyle that support your health and happiness." Throughout her training , Emilia has taken time to upskill in various areas. For example, she has focused research on gut health and interned with Sian Shepherd (a gut health specialist Dietitian); completed Laura Thomas' course for professionals on intuitive eating and shadowed Sophie Bertrand (a Registered Nutritionist specialised in this area), and learnt about children nutrition completing Early Start courses and working with Lucy Upton (a pa ediatric specialist Dietitian). What is Next? E milia is now a Registered Associate Nutritionist enjoying working as a freelance Nutritionist and pursuing further studies in Dietetics at KCL, inspired by her time in the NHS. She is enjoying sharing evidence-based nutrition on Instagram, is excited to see where her current ventures will take her and is so excited to keep on sharing her journey with you all of you.

the podcast NEW EPISODES ARE OUT NOW The nutrition nourishment podcast; a podcast where talk with inspiring guests, sharing their passion for food and nutrition, their advice, and their experiences with us. You can listen to the podcast on Spotify, Itunes, Google Podcast, and many more podcast platforms. I hope we can help to inspire your journeys. season 1 season 2 season 3

Sweet Recipes By Emilia breakfast lunch dinner drinks sweets Double Chocolate Bliss Balls Carrot Cake Coconut Balls Spiced Banana Loaf Rustic Cookies Spiced Pumpkin Muffins Chocolate Cornflake Nests Mince Pies

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blog writing and recipe development I provide well-research, engaging nutrition blogs . As with the way I practice, I write in a non-judgemental, inclusive, and evidence-based manner. I have written several articles on a wide range of topics including on gut health, myth-busting & dietary pattern themes for Registered Nutritionists and Dietitians including Rhiannon Lambert , Sophie Bertrand , Ro Huntriss , and Claire Petitte . Working as a Chef in a 2-starred Michelin kitchen, and having recipe experience in Nutrition Nourishment, I hold cooking and recipe development skills. Work with Emilia ​ ​Discover the ways Emilia can support you . Expert services range from corp orate wellness to brand consultancy, nutrition writing and recipe development. ​ ​ work with me media, events, and collaborations ​ ​ I have experience creating a successful nutrition event, the NutriChats , established my podcast, "The Nutrition Nourishment Podcast " and Instagram @nutritionnourishment . I have collaborated with brands, such as EcoRefill and Ryvita on their 30in30 challenge, and worked with Dietitians including Hala El-Shafie , and Sian Shepherd . I have experience tutoring and presenting to large audiences, and am available for in-house or virtual nutrition presentations, collaborations, events & more! Please get in touch to discuss areas of interest you may like to collaborate on!