Helping us rethink what healthy really looks like is Emily English, known as Em the Nutritionist<\/a> to her 1.9 million Instagram<\/a> followers. She has established her career around demonstrating that eating healthily does not require sacrificing real pleasure.<\/p>\n Released in May last year, her debut cookbook Live to Eat is filled with recipes combining everyday convenience with wholesome ingredients\u2014providing the kind of straightforward, satisfying cooking you actually want to make when life gets busy.<\/p>\n Among the standouts are her apple crumble oat pots, a breakfast<\/a> that tastes like pudding but is loaded with protein<\/a> and fibre; a salmon<\/a> and spinach<\/a> quiche<\/a> that swaps heavy pastry for light filo and a clever cottage cheese base; or savoury granola bars spiked with Parmesan, rosemary and olives that make supermarket cereal bars look sad by comparison.<\/p>\n All three are designed for the season we\u2019re in: make-ahead, packable, satisfying and just indulgent enough to feel like a treat. If September is about getting back into a routine, these recipes prove it doesn\u2019t have to be a joyless one.<\/p>\n Apple crumble oat pots<\/p>\n \u201cThis recipe combines the flavours of apple crumble but incorporates lots of healthy protein- and fibre-rich ingredients to keep things balanced. Topped with an almond and oat crumble, this is perfect for a make-ahead breakfast that can be batch-cooked.\u201d<\/p>\n Sevres: 2<\/p>\n Nutrition: under 461kcal, 16g protein per serving<\/p>\n Ingredients:<\/p>\n 80g (\u2154 cup) jumbo oats<\/p>\n 200g (scant 1 cup) thick strained-style yoghurt (Greek or Skyr)<\/p>\n 1 large apple, grated (with skin)<\/p>\n 1 tbsp chia seeds<\/p>\n 1 tsp ground cinnamon<\/p>\n 1 tbsp honey or maple syrup, or to taste<\/p>\n For the crumble top:<\/p>\n 1 heaped tbsp ground almonds<\/p>\n 1 tsp jumbo oats, roughly blitzed<\/p>\n 2 tsp butter, cold<\/p>\n \u00bd tsp ground cinnamon<\/p>\n 1 tbsp brown sugar<\/p>\n \u00bd tsp vanilla extract<\/p>\n Pinch of salt<\/p>\n Method: <\/p>\n In a bowl, combine the oats, yoghurt, grated apple, chia seeds, cinnamon and honey or maple syrup. Mix well until all the ingredients are fully combined. Divide evenly between 2 jars or bowls.For the crumble top, in a separate bowl, rub the ground almonds, oats, butter, cinnamon, sugar, vanilla extract and salt with your fingers until the mixture forms a crumbly texture.Sprinkle 1 heaped teaspoon of the crumble top mixture evenly over each oat pot. You can store the oat pots in an airtight container in the refrigerator for up to three days.<\/p>\n Salmon and spinach filo cottage cheese quiche<\/p>\n \u201cQuiche is a classic lunchtime staple, and I wanted to give it my signature twist and transform your standard recipe into one full of protein, healthy fats and balanced nutrition. Blending the cottage cheese to form a creamy custard base is the secret here, as well as using light filo layered with olive oil. I like to bake this in a deep cake tin, but you can bake it into individual muffin cases; adjust the cooking time accordingly.\u201d<\/p>\n Serves: 6<\/p>\n Nutrition: under 255kcal, 20g protein per serving<\/p>\n Ingredients:<\/p>\n Spray oil, for greasing<\/p>\n 300g (1\u00bc cups) cottage cheese<\/p>\n 100ml (scant \u00bd cup) milk<\/p>\n 5 medium free-range eggs<\/p>\n 100g (3\u00bd oz) baby spinach leaves, wilted and chopped<\/p>\n 10g (\u00bcoz) chopped chives<\/p>\n 100g (3\u00bdoz) smoked salmon, chopped<\/p>\n Zest of 1 lemon<\/p>\n 4 sheets of filo (phyllo) pastry, each cut in half<\/p>\n 50g (1\u00beoz) feta cheese, crumbled<\/p>\n Salt and pepper<\/p>\n Method:<\/p>\n Preheat the oven to 180C\/160C fan (350F)\/gas mark 4. Lightly spray a 20cm (8-inch) deep springform cake tin (pan) with oil.In a blender or food<\/a> processor, blend the cottage cheese with the milk until smooth. Transfer to a large mixing bowl. Add the eggs to the bowl and whisk until well combined. Stir in the wilted spinach<\/a>, chives, smoked salmon<\/a>, lemon zest and salt and pepper to taste. Mix until all the ingredients are evenly distributed.Layer the halved filo sheets into the oiled cake tin, spraying each sheet lightly with oil as you go. Ensure the sheets are layered evenly to form a sturdy crust, overlapping to cover any gaps.Pour the cottage cheese and egg mixture into the prepared filo crust. Tuck the edges of the filo back in on themselves to create a neat edge \u2013 you can be rough with this; dont worry about it being perfect. Sprinkle the crumbled feta evenly over the top of the filling.Bake in the oven for 60 minutes, or until the filling is just set. It will continue to set as it cools, so allow the quiche<\/a> to cool slightly before serving. This also makes it easier to slice.<\/p>\n Savoury granola bars with parmesan, rosemary and green olives<\/p>\n \u201cThese savoury granola bars are a brilliant twist on the traditional sweet version, packing in lots of plant protein, healthy fats and fibre. Full of the umami flavours of Parmesan, rosemary and green olives, they make for a perfect snack, and you can also adapt and swap around any of the flavours to suit you. To boost the protein content I have added some quinoa and chickpea flour.\u201d<\/p>\n Makes: 12 bars<\/p>\n Nutrition: under 210kcal, 8g protein per serving<\/p>\n Ingredients:<\/p>\n 200g (1\u00bd cups) rolled oats<\/p>\n 100g (3\u00bdoz) cooked quinoa<\/p>\n 50g (1\u00beoz) chickpea (gram) flour<\/p>\n 100g (3\u00bdoz) Parmesan cheese, grated<\/p>\n 50g (1\u00beoz) green olives, pitted and finely chopped<\/p>\n 2 tbsp rosemary leaves, finely chopped<\/p>\n 50g (scant \u00bd cup) sunflower seeds<\/p>\n 50g (scant \u00bd cup) pumpkin seeds<\/p>\n 2 large free-range eggs<\/p>\n 3 tbsp olive oil<\/p>\n 2 tbsp honey<\/p>\n \u00bd tsp each of salt and pepper<\/p>\n Method:<\/p>\n Preheat the oven to 200C\/180C fan (400F)\/gas mark 6. Line a 23x33cm (9×13 inch) baking tin (pan) with nonstick baking paper.In a large bowl, combine the oats, quinoa, chickpea flour, Parmesan, olives, rosemary, sunflower and pumpkin seeds. Mix well to ensure even distribution.In a separate bowl, beat together the eggs, olive oil and honey until well combined.Pour the wet ingredients into the dry ingredients. Add the salt and pepper and mix thoroughly until all the ingredients are well combined.Transfer the mixture to the prepared tin and press down firmly to ensure it is compact and evenly spread. Bake in the oven for 25-30 minutes or until the edges are golden brown and the centre is set.Remove from the oven and allow to cool in the tin for about 10 minutes, then transfer to a wire rack to cool completely. Once cooled, cut into 12 bars and store in an airtight container at room temperature for up to a week.<\/p>\n Recipes from \u2018Live to Eat\u2019 by Emily English (Seven Dials, \u00a325)<\/p>\n This article was originally published in September 2025 and has been updated.<\/p>\n","protected":false},"excerpt":{"rendered":"Your support helps us to tell the story From reproductive rights to climate change to Big Tech, The…\n","protected":false},"author":2,"featured_media":832986,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[61],"tags":[97,269],"class_list":["post-832985","post","type-post","status-publish","format-standard","has-post-thumbnail","category-nutrition","tag-health","tag-nutrition"],"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/posts\/832985","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/comments?post=832985"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/posts\/832985\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/media\/832986"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/media?parent=832985"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/categories?post=832985"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/us\/wp-json\/wp\/v2\/tags?post=832985"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}![\"Breakfast](\"https:\/\/www.newsbeep.com\/us\/wp-content\/uploads\/2026\/09\/emily-english-recipes-oats.jpeg\")
Breakfast that tastes like pudding \u2013 these apple crumble pots sneak in protein and fibre to keep you going through busy mornings (Clare Winfield)<\/p>\n![\"A](\"https:\/\/www.newsbeep.com\/us\/wp-content\/uploads\/2026\/09\/emily-english-recipes-quiche.jpeg\")
A lighter take on quiche, with filo layers and a creamy cottage cheese base \u2013 perfect for lunchboxes or a weekend bake to slice up through the week (Clare Winfield)<\/p>\n![\"Granola,](\"https:\/\/www.newsbeep.com\/us\/wp-content\/uploads\/2026\/09\/emily-english-recipes-granola-bars.jpeg\")
Granola, but make it savoury \u2013 these bars are packed with Parmesan, olives and seeds for a snack that actually satisfies (Clare Winfield)<\/p>\n