According to reports from The Independent, cookbook author Emily English, known widely as Em the Nutritionist to her 1.9 million Instagram followers, released her debut cookbook Live to Eat in May. The publication offers straightforward, satisfying recipes combining everyday convenience with wholesome ingredients designed for busy routines.
Apple Crumble Oat Pots Offer Make-Ahead Breakfast
Emily English designed her apple crumble oat pots to deliver the flavors of a traditional dessert while incorporating protein- and fibre-rich ingredients to sustain energy through busy mornings, according to The Independent. The recipe yields two servings at under 461 calories and 16 grams of protein each.
The base combines 80g of jumbo oats, 200g of thick strained-style yoghurt like Greek or Skyr, one large grated apple with skin, 1 tablespoon of chia seeds, 1 teaspoon of ground cinnamon, and 1 tablespoon of honey or maple syrup. Readers can store these in an airtight container in the refrigerator for up to three days.
Pro Tip: For the almond and oat crumble topping, rub 1 heaped tablespoon of ground almonds, 1 teaspoon of roughly blitzed jumbo oats, 2 teaspoons of cold butter, half a teaspoon of ground cinnamon, 1 tablespoon of brown sugar, half a teaspoon of vanilla extract, and a pinch of salt with your fingers until crumbly. Sprinkle 1 heaped teaspoon over each oat pot.
Salmon and Spinach Filo Cottage Cheese Quiche
Providing a lighter alternative to traditional pastry quiche, this recipe swaps heavy crusts for light filo pastry layered with olive oil and a blended cottage cheese custard base, as reported by The Independent. Baked in a 20cm deep springform cake tin, the dish serves six with each portion containing under 255 calories and 20 grams of protein.
The filling incorporates 300g of cottage cheese blended with 100ml of milk, five medium free-range eggs, 100g of wilted and chopped baby spinach, 10g of chopped chives, 100g of chopped smoked salmon, lemon zest, and salt and pepper to taste. Four halved filo sheets form the crust, topped with 50g of crumbled feta cheese before a 60-minute bake at 180C/160C fan.
Savoury Granola Bars with Parmesan, Rosemary and Olives
Shifting away from sweet snack options, the savoury granola bars feature umami flavours using Parmesan, rosemary, and green olives, according to The Independent. The recipe makes 12 bars, with each piece coming in under 210 calories and containing 8 grams of protein.
The dry mix consists of 200g of rolled oats, 100g of cooked quinoa, 50g of chickpea flour, 100g of grated Parmesan, 50g of finely chopped green olives, 2 tablespoons of chopped rosemary, and 50g each of sunflower and pumpkin seeds. This is bound with two eggs, 3 tablespoons of olive oil, 2 tablespoons of honey, salt, and pepper, then baked in a lined 23x33cm tin for 25 to 30 minutes.
Did You Know?
Emily English’s cookbook Live to Eat was published by Seven Dials and retails for £25, focusing on practical meals that balance everyday convenience with nutritional value.
Frequently Asked Questions
How long can Emily English’s apple crumble oat pots be stored?
According to The Independent, you can store the oat pots in an airtight container in the refrigerator for up to three days.
What is the calorie count for the salmon and spinach filo quiche?
The quiche contains under 255 calories and 20 grams of protein per serving, serving a total of six portions based on the recipe published in The Independent.
What adds protein to the savoury granola bars?
The savoury bars incorporate quinoa, chickpea flour, seeds, and Parmesan cheese to boost protein content, yielding 8 grams of protein per bar.
Call to Action: Want more healthy recipe inspiration? Explore our other nutrition features or drop a comment below to share which of these three dishes you plan to batch-cook this week.
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