Three healthy recipes by nutritionist Emily English that you'll want to eat on repeat

Em the Nutritionist, aka Emily English, has garnered 1.3M followers with her easy to follow, healthy recipes which live up to her tagline of ‘food by a nutritionist that you actually want to eat’.

Here she shares a nutritious option for breakfast, lunch and dinner that you’ll want to eat again and again. And you can make them all in half an hour or less.

Morning Tacos

These are so delicious and so quick too. I honestly could eat them for breakfast every day. The corn tortilla really makes these, so I highly recommend you seek them out, but otherwise mini wheat tortillas will work fine. So simple, these will leave you feeling full, satisfied and balanced, plus they’re great served with a dash of hot chilli sauce too.

Serves 1

Time: 15 minutes

Macros: Under 350kcal, 16g protein

Ingredients:

1/4 ripe avocado

1 spring onion finely diced

Handful of cherry tomatoes, diced

Squeeze of lemon juice

Pinch of dried chilli flakes, plus extra to finish

5 basil leaves, chopped

2 medium free-range eggs

2 corn tortillas

10g feta cheese

Salt and pepper

For the optional toppings

1 tablespoon whole basil leaves

1/2 spring onion finely diced

1 lemon, cut into wedges

Method:

1. Begin by mashing the avocado in a bowl and then mixing with the spring onion, tomatoes, lemon juice, chilli flakes and basil. Season with salt and pepper to taste.
2. In a separate bowl, whisk the eggs, adding a pinch of salt and pepper. Over a low heat, gently scramble the eggs in a nonstick pan.
3. Toast your tortillas until lightly browned and crisp.
4. Generously spread the avocado mixture over each, followed by a layer of scrambled egg. Finish by crumbling the feta over the top and adding an extra pinch of chilli flakes.

(Orion)

The Glow Bowl

Back in lockdown, I used to have a Deliveroo kitchen and my Glow Bowl was one of my best sellers. A heavenly mix of grains, feta, jalapeno hummus, roasted squash and pickled red onions. This stores really well and makes great meal prep.

Serves 4

Time: 35 minutes

Macros: Under 400kcal per serving, protein depends on what you use

Ingredients:

500g (1lb 2oz) peeled, deseeded butternut squash

1 tablespoon za’atar spice mix

1 tablespoon olive oil

1 jar of jalapenos

250g cooked grain of choice

60g rocket leaves

200g feta cheese, crumbled

200g hummus

Protein of choice (cooked chicken, tofu, prawns, etc.)

80g pomegranate seeds

Salt and pepper

1 lemon, cut into wedges, to serve

For the pickle:

150ml white wine vinegar

100ml water

1 tablespoon caster sugar

2 red onions, sliced into rounds

For the dressing:

150g (2/3 cup) natural yogurt

1 tablespoon tahini

Juice of 1 lemon

1 teaspoon honey

Method:

1. For the pickle, pour the vinegar and water into a pan, add the sugar and bring to a simmer. Remove from the heat and immerse the red onion slices in the liquid. Let them pickle as you continue with the prep.
2. Preheat the oven to 230°C/210°C fan (450°F) Gas Mark 8 or set an air fryer to 200°C (400°F).
3. Cut the squash into 2cm (¾ inch) cubes and add to a heatproof bowl. Season with the za’atar spice mix and some salt and coat in the olive oil. Microwave on HIGH for 5 minutes, then spread out on a baking tray and either roast in the oven, or in the air fryer, for 10 minutes. Remove and set aside.
4. In a bowl, mix the dressing ingredients (yogurt, tahini, lemon juice and honey) together with a pinch each of salt and pepper, and set aside.
5. Make a jalapeño sauce by tipping the entire jar of jalapeños, including the brine, into a blender or food processor. Blend to achieve a chunky consistency. Store any leftovers in the original jar in the refrigerator, where it will last for a month.
6. Microwave your chosen grains to heat through.
7. Divide the rocket between 4 bowls, to create the base. Divide the grains, feta, roasted squash and hummus between the bowls. Create a well in the hummus using the back of a spoon and add 1 teaspoon of jalapeño sauce to each. Add any extra protein of choice.
8. Finish with the drained pickled red onions and the pomegranate seeds and serve with the dressing and lemon wedges.

Spinach and Ricotta Malfatti

(Fennell Turner)

Though vaguely resembling a giant gnocchi, malfatti are made from a simple mixture of ricotta, Parmesan, egg and spinach. The result is a gorgeous, light and fluffy dumpling. Ricotta is a great source of selenium, an important antioxidant mineral which plays a role in protecting the body from free radical damage and oxidative stress. Paired with nutrient-dense spinach and tomatoes and full of complete protein, it will keep you fuelled for longer.

Serves 2

Time: 30 minutes

Macros: Under 400kcal, 20g protein per serving

Ingredients:

250g spinach leaves

125g ricotta cheese

1 medium free-range egg yolk

30g plain flour, plus extra for dusting

60g Parmesan cheese, grated, plus extra to serve

Zest of 1 unwaxed lemon

Salt and pepper

For the tomato sauce:

1 tablespoon olive oil

1 teaspoon chopped garlic

1 red chilli, deseeded and finely diced

30g basil, stems chopped and leaves torn (keep separate)

400g can of cherry tomatoes

Method:

1. Rinse the spinach and put into a saucepan. Place over a medium heat and cook, covered, for a few minutes, until wilted. Tip into a sieve and leave until cool enough to handle, then squeeze out as much water as possible. Transfer the drained spinach to a chopping board and finely chop.
2. In a mixing bowl, combine the ricotta, egg yolk, flour, Parmesan, lemon zest and chopped spinach. Mix thoroughly, seasoning generously with salt and pepper.
3. On a well-floured board, gently roll the mixture into 4cm balls. As the mixture can be wet, handle it delicately and use the flour to prevent sticking.
4. For the tomato sauce, heat the olive oil in a deep saucepan or sauté pan, then sauté the garlic, chilli and chopped basil stems for a few minutes. Add the canned cherry tomatoes, season with salt and pepper and let it simmer for 5 minutes, gently pressing the tomatoes with the back of a wooden spoon so they slightly burst. Add the torn basil leaves and stir.
5. One at a time, gently place each malfatti in the tomato sauce. Cover with a lid to allow the malfatti to steam, and cook for about 5 minutes, or until the malfatti expand slightly and the sauce reduces.
6. Let it cool for a few minutes before serving, generously topped with grated Parmesan.