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Emily English, Carlisle (2025)

07/11/2025

What I eat in a day as a nutritionist 👇🏼

I started with my easy baked feta eggs with ndjua. spinach spring onion, nestle the feta in the middle and crack your eggs around. a little nduja and bake until the eggs are set. mash together and spoon onto sourdough. my new hyperfixation breakfast.

For lunch, I batch made my hot maple butternut squash salad bowls. Roasted until caramelised and gorgeous, this is my new favourite autumnal salad. With crispy ham, goat’s cheese and sage. Preps like a dram and doesn’t go soggy.

Dinner was bringing back one of my most popular recipes but in a cosy soup version, my marry me chicken soup. So easy, all in one pot and ready in 15 minutes. Lighted up with creme fraiche and lemon zest, its comforting but nourishing. Freezer friendly too!

A peppermint tea and some chocolate and that was me well fed and ready for bed.

06/11/2025

A NUTRITIONIST’S ‘HEAL ME’ CHICKEN SOUP�
There is nothing more healing than a really good chicken soup and this will pick you up, give you everything you need to nourish your body and leave you feeling warm and comforted. When you’re run down, post-travel, or edging into cold season, this is the pot to make. Packed with vitamins A & C and antioxidants from plenty of veg and herbs, easy to digest.

Serves 4�400 kcal & 34g protein

2 carrots, diced�200g diced butternut squash�2 sticks celery, diced�1 large onion, finely chopped�A handful of chestnut mushrooms, sliced
1 tsp ginger paste�2 garlic cloves, minced�2 chicken stock cubes dissolved into 2.5L boiling water�1 small sprig rosemary�150g brown rice�1 lemon (zest and juice)�2 eggs�320–400g cooked roasted chicken, shredded�1 tbsp each chopped dill and parsley

Heat 1 tbsp olive oil in a large pot over medium heat. Add the onion, carrots, butternut and celery with a pinch of salt and sauté for 5 minutes. Add the mushrooms and cook until softened. Stir in the ginger, garlic, rosemary and rice, cook for 1–2 minutes until fragrant. Pour in 2 litres of the hot stock (reserve the remaining ~500ml to top up) and bring to a simmer.

Cook for 20 minutes with a lid on, stirring occasionally, topping up with reserved stock as needed to keep it soupy. Stir in the shredded chicken and lemon zest and simmer for 5 minutes or until the rice is cooked, then remove the rosemary and turn the heat to low. In a bowl, whisk the eggs with the lemon juice, then slowly whisk in a ladle or two of hot broth to temper. Gradually stir this back into the pot stirring constantly until the soup turns silky. Turn off the heat. Season with salt and plenty of black pepper, fold through the dill and parsley, and serve hot.

05/11/2025

MY ULTIMATE SOURDOUGH SLICING HACK

My most viewed story ever so I though I would stick onto my feed! If you are tired of having those uneven ski slope slices when trying to cut your bread try this method.

Give this a save and send to someone who will find this helpful!

Cutting lengthwise gives you a much more stable base and surface area making it so much easier.

Freeze the sourdough after slicing to keep it fresh in an airtight bag (I use these silicone ones from OXO) and toast straight from frozen no need to defrost. Just pry the slices apart and you are good to go!

04/11/2025

SUPER GREENS LEEK & PARMESAN PASTA

Such an easy pasta dish you can throw together mid week but using all the greens which are bang in season right now (seasonal= tastes better with less effort) Silky, sweet leeks, garlicky greens and anchovy umami for a glossy, pasta that hits the cosy healthy sweet spot. Shredded chicken for extra protein but you can swap out for salmon, prawns, sausages etc.

Serves 2
530 kcal, 38g protein (per portion)
15 minutes cooking time

150g dried fusilli�1 leek, trimmed, halved lengthways and finely sliced�4 stems cavolo nero (or 4 handfuls kale/spinach), finely sliced�3 anchovy fillets + 2 tsp oil from the tin�2 garlic cloves, minced�Pinch chilli flakes�1 tbsp half-fat crème fraîche�30g parmesan, finely grated (plus extra to serve)�Zest and juice of ½ lemon�120g cooked shredded chicken breast

Bring a large pan of salted water to the boil and cook the pasta to packet time minus 1 minute. Reserve 250ml pasta water. Meanwhile, warm a large sauté pan over medium heat and add the anchovy oil, anchovy fillets, and chilli flakes. Stir for 30–60 seconds until the anchovies melt. Add the leeks with a pinch of salt and cook for 6–8 minutes until soft and silky. Add the garlic and the cavolo nero/kale and cook for 2–3 minutes until wilted, splashing in a little pasta water to keep things saucy. Add the lemon zest and juice, creme fraiche, chicken, then tip in the drained pasta and toss.

Turn the heat down then add in the parmesan and more pasta water, mixing well to create a light, glossy emulsion. Season with black pepper (and a touch more salt if needed) and serve immediately with extra parmesan.

03/11/2025

A little peek at our panelling design for Emily English 👀

What looks like classic Georgian panelling is actually hiding a fully integrated fridge and pantry! ⁠

We carved the handle straight into the solid oak rails and stiles to keep the traditional aesthetic—with a subtle modern twist.⁠

Plenty of space inside for food, wine… and a surprise or two.⁠
Would you have guessed it was there?

02/11/2025

High Protein Tuna Cottage Cheese Melts
�A tuna melt is up there for me as one of my favourite comfort foods and this version is the perfect balanced lunch with over 40g of protein. The mix is prepable so make a big batch and eat throughout the week. Also delish in a jacket potato!

Serves 2 (you can save leftover filling)�Prep time: 8 minutes�Cook time: 6–8 minutes�Approx: 460 kcal, 42g protein per serving
Ingredients�Filling
* 1 tin tuna, drained
* 150g cottage cheese (low-fat optional)
* 2 heaped tbsp sweetcorn
* 2 large spring onions, finely diced
* 1 tbsp diced jalapeños
* 1 tbsp chopped fresh parsley
* Pinch of salt and black pepper
* 60g smoked cheddar (or extra mature), grated
* 2 slices of bread per person

Method�Mix the tuna, cottage cheese, grated cheddar, sweetcorn, spring onions, jalapeños, parsley, salt and pepper until creamy. Pile a generous layer onto one slice of bread (you won’t need it all), top with grated cheddar and top with the second slice. Slice the sandwich in half before toasting (diagonally works best) to help keep the filling in place. Toast in a non-stick pan over medium-low heat for 3–4 minutes per side, pressing gently, until the bread is deeply golden and the cheese is melted OR air fry at 180°C for 5–7 minutes, flipping halfway. Slice and serve hot and refrigerate leftover filling for up to 3 days.

01/11/2025

Fluffy Soufflé Egg, Spinach & Cheddar Brioche Sandwich

AD This is my ultimate breakfast sandwich for the weekend, the egg soufflé has the most gorgeous silky texture that just belongs in a soft golden St Pierre Brioche Burger Bun. Not just for burger night, these make the best breakfast sliders. Paired with crisp, salty Parma ham, tomato relish, smoked cheddar and fresh spinach. Whether you make for yourself as a weekend self-care ritual or for when you have friends over, it’s a guaranteed winner. You can store the egg soufflé too for up to 3 days!

Serves: 2
Prep time: 15 minutes
Cook time: 25 minutes
510 kcal & 32g protein per portion

Ingredients
2 St Pierre Brioche Burger Buns
4 slices Parma ham
2 slices smoked cheddar (or regular cheddar)
Handful fresh spinach
2 tbsp tomato relish (or ketchup)

For the soufflé egg (makes 6 portions leftovers keep 3 days)
6 large eggs
125ml milk
Pinch of salt

Method
Preheat the oven to 160°C (fan). Lightly grease and line a small square baking dish (around 20x20cm).

Crack the eggs into a blender with the milk and salt. Blend until the mixture is light, airy, and slightly frothy on top. Pour into the prepared dish.

Place the dish inside a larger roasting tray and fill the tray with boiling water to reach halfway up the sides (bain-marie). Carefully transfer to the oven and bake for 20–25 minutes until the egg is just set but still has a gentle wobble. Remove, cool for 5 minutes, then cut into six neat squares. Store extra squares in the fridge for up to 3 days.

While the eggs cook, place the Parma ham slices in a single layer in the air fryer. Cook at 200°C for 2 minutes, then flip and cook for a further 1–2 minutes until crisp. Drain on kitchen paper.

Lay one slice of cheddar over two of the soufflé egg squares. Return them to the warm oven or air fryer for 1–2 minutes until the cheese melts over the top.

Take the brioche buns and toast until golden.

To assemble, spread the bases with tomato relish, add a handful of fresh spinach, then top with the cheesy soufflé egg, 2 crispy Parma ham slices, and finish with the brioche lid. Serve warm.��

31/10/2025

HIGH FIBRE ANTIOXIDANT BERRY BREAKFAST CRUMBLE
�A five-minute prep breakfast that actually keeps you full. This frozen-berry crumble hits my two nutrition pillars protein and fibre with a crisp oat topping and an antioxidant-rich fruit base. Serve hot with high-protein yoghurt. Reheats really well too making it great for prep.

Serves: 2�Prep time: 5 mins�Cook time: 30-40 mins�~390 kcal, ~22g protein per serving

Ingredients�
* 400g frozen mixed berries (summer fruits, raspberries, blueberries)
* 1 tsp chia seeds
* 2 tsp honey

Crumble topping
* 70g jumbo oats
* 1 generous tbsp smooth nut butter (cashew, peanut, or almond)
* 1 tbsp light brown sugar
* 2 egg whites
* 1 tsp ground cinnamon
* Pinch of salt
* Optional: crushed walnuts, pumpkin seeds, sunflower seeds, flaked almonds, or chopped hazelnuts etc

To serve
* 100g high-protein yoghurt per person

Heat the oven to 180°C (160°C fan). In a small baking dish, toss the frozen berries with the chia seeds and honey, spreading into an even layer.
�In a bowl, mix egg whites, nut butter, brown sugar, cinnamon, and salt until smooth. Fold through the oats (and any optional nuts/seeds) to form clumps, it should be nice and sticky, then tip evenly over the fruit without pressing down.
�Bake for 30-40 minutes until the juices are bubbling and the top is golden and crisp. If its starting to burn cover loosely with foil. Rest for 5 minutes, then spoon into bowls and serve with 100g high-protein yoghurt per person.

Prep tips�Bake, cool, and refrigerate (covered) for up to 3 days. Reheat at 180°C (fan) for 8–10 minutes to re-crisp the topping, then add yoghurt just before serving.

30/10/2025

Autumn Glow Prep Salad Recipe

I absolutely love a salad I can prep, won’t go soggy and takes just as good on day 3 as day 1. This is one of my favourites, my autumn glow salad with miso honey roasted carrots, salty feta and the most addictive tahini dressing.

My prep containers are blackblumdesign I have an affiliate code EM10 for their site if you wanted to try!

Serves: 4�Prep time: 10 minutes�Cook time: 30 minutes�approx 485 kcal, ~35g protein

Ingredients
* 4-5large carrots, cut into thin diagonal slices
* 2 red onions (or 1 large), cut into wedges
* 1 tbsp miso paste
* 1 tbsp honey
* 1 tbsp olive oil
* Salt and black pepper�
Salad base
* 1 x 400g tin chickpeas, drained and rinsed
* 30g fresh parsley, chopped
* 100g feta, crumbled
* 4 tbsp pomegranate seeds
* 300-400g cooked shredded chicken (or swap for salmon, roasted tofu, halloumi etc)
* Optional: chilli flakes�
Tahini dressing
* 2 tbsp tahini
* 4 heaped tbsp natural yoghurt
* Juice of ½ lemon
* 1 tsp honey
* 1 tsp miso paste
* 1 tsp garlic granules
* Salt and black pepper
* 1–2 tbsp water, to loosen

Preheat the oven to 200°C (fan). Toss the carrots and onions with the miso, honey, olive oil, salt, and pepper. Roast for 25–30 minutes until golden and tender.
Whisk together the tahini, yoghurt, lemon juice, honey, miso, garlic granules, salt, and pepper, loosening with water until creamy and pourable.

In a large bowl, combine the chickpeas, parsley, feta, and pomegranate seeds. Add the roasted carrots and onions and gently toss. Top with shredded chicken, drizzle with dressing, and finish with chilli flakes if using.

Make ahead
The salad (without dressing) keeps well in the fridge for up to 3 days. Store the tahini dressing separately in a sealed jar and drizzle just before serving.

29/10/2025

Fish Pie en Croûte

One of my favourite dishes my mum used to make me was her salmon en croute, if I ever had a celebration, this is what I would request. This is my take on it, using fish pie mix, a lovely lattice of pastry all on a bed of creamy leeks. I have made this 5 times since first creating this recipe. I hope you love it as much as I do!
�Serves: 2�Prep time: 20 minutes�Cook time: 15 minutes�Approx: 545 kcal & 31g protein per portion

Ingredients
1 sheet ready-rolled puff pastry (approx 80-90g per croute)
300g fish pie mix (salmon, smoked haddock, cod and can add prawns)
1 tsp mustard
½ lemon, juiced
Salt and black pepper
1 egg, beaten (for egg wash)

For the creamy leek sauce:
1 large leek, finely sliced
2 garlic cloves, crushed
1 stick celery, finely diced
1 shallot (or ½ red onion), finely diced
75ml white wine (optional)
1 chicken stock cube + 300ml cold water
1 tbsp plain flour
1 tsp mustard
1 tbsp low-fat cream cheese or crème fraîche
1 tbsp fresh parsley or tarragon (I like tarragon)

Method�Preheat the oven or air fryer to 200°C (fan).

Season the fish with mustard, lemon juice, salt, and black pepper. Return to the fridge while you prepare the pastry.

Cut two squares of pastry for the bases. Roll out a little more to make slightly bigger. Pile the seasoned fish into the centre of each. Brush the edges with egg, lay a lattice of pastry strips over the top, then press and crimp the edges with a fork. Trim away any excess pastry and brush the tops with egg wash. Chill the en croûtes in the fridge for 10 minutes to firm up.

Meanwhile, make the sauce. Sauté the leek, garlic, celery, and shallot in a little oil until softened. Deglaze with white wine (if using) and reduce by half. Stir in the flour, then gradually whisk in the cold stock until smooth. Simmer for 10 minutes until thickened and reduced. Stir through the mustard, cream cheese, and herbs. Season to taste.

Bake the en croûtes in the oven or air fryer for 15 minutes until puffed and golden.

To serve, spoon the creamy leek sauce onto plates and place the hot fish pie en croûte on top.

28/10/2025

MY 5-9AM MORNING ROUTINE TO AMPLIFY MY DAY

AD My morning routine genuinely sets the tone for everything. Nothing gets me set up like being regular (iykyk), so I start with warm chia water and a super fibre fruit plate and let nature do its thing.

Darker mornings mean I skip the walk first thing and use that time for breakfast prep instead. Today it is harissa chicken sausage muffins.

I do not feel alive until I have done my skincare. No amplifying routine is complete without skinrocks The Amplifier. It is a hydrating essence that fits in right after cleansing and before serum.

👉🏼What makes it different is that it is clinically proven to amplify the results of your skincare routine*, as it’s formulated with actives that enhance the efficacy of key skincare ingredients, as well as instantly increasing moisturisation by 104%**.

👉🏼If you want to prep your skin so your active ingredients absorb better and work harder, which means better results, this is the one. Then I follow with vitamin C, moisturiser and SPF.

Movement is also non negotiable. I always walk or do Pilates in the morning because it is so much easier to make time then rather than later in the day. Quick change, a moment to admire the skin, and I am ready for my day!

*Based on an independent comparative clinical study on 76 participants over 8 weeks.
**Based on an independent clinical study of 50 participants after 1 application, compared to untreated skin.

27/10/2025

FLUFFY DARK CHOCOLATE ORANGE COTTAGE CHEESE PANCAKES

As the mornings get darker and colder this pancake recipe is the big soft hug you need to get you out of bed, with dark chocolate and orange, they are soft, fluffy and fudgey. So simple to make, blend the batter until smooth if you dont want little chunks of cottage cheese. The dark chocolate melts and you top with this lovely orange honey. Just so good.

approx 345 kcal, 22g protein

for the batter
2 heaped tbsp cottage cheese (low fat or normal)
Zest of 1/2 orange
1 heaped tbsp plain flour
2 heaped tbsp quick cook oats
1/2 tsp baking powder
1 medium egg
Pinch of salt
1 cube dark chocolate (I use 70%)

for the orange honey
juice 1/2 orange
1 tbsp honey
1/2 orange segments
to serve: dollop of yoghurt

Mix together the cottage cheese, orange zest, flour, oats, baking powder, egg, and salt until combined. If you prefer a smooth texture, blend the mixture until no cottage cheese chunks remain. Leave the batter to sit for 5 minutes to thicken slightly.

In a small saucepan, gently heat the orange juice with the honey and orange segments until warm and syrupy, then set aside.

Heat a non-stick frying pan over a low–medium heat. Spoon the batter into small, evenly sized pancakes. Cook for 2 minutes on the first side until lightly golden. Flip, cook for 2 minutes on the second side, flip, then add a tiny splash of water to the pan. Cover with a lid and steam for 1 minute until the pancakes feel light and springy.

On the final pancake, place the cube of dark chocolate on top just after flipping, then add a tiny splash of water cover to steam and leave to melt it into the pancake.

Stack the pancakes, spoon over the warm orange honey, and finish with a dollop of yoghurt.

To prep ahead, cook and store in the fridge. Reheat in the microwave for 30 seconds before serving.

Emily English

07/11/2025

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