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Emma's Nutrition, Hera Nutrition, 71-75 Shelton Street, London (2026)

04/02/2026

🥕 The parsnip deserves a comeback.

In my opinion, this humble veg has been forgotten - and it’s time to reinvigorate its status… not least because it’s one of the highest-fibre vegetables. 💚

I grew up in the UK, and my mum used to dismiss parsnips as “animal food”, so we rarely ate them.
But parsnips have a long history: cultivated across the Mediterranean region (including Roman times), and used as both food and for medicinal purposes.

And before potatoes and cane sugar became widespread in Europe, parsnips were the primary sweet, starchy root veg.

I love the taste and I’m always finding new ways to cook with it - look out for my recipe in the next post 👀

But first, here’s why it’s worth putting back on your plate:

🌿 Potential health benefits of parsnips

1) Fibre
Parsnip root is high in soluble + insoluble fibre - about 5g per 100g (double that of carrots). This supports overall gut health and “feeds” beneficial gut microbes. One outcome of this is the production of short-chain fatty acids, which nourish gut cells and contribute to anti-inflammatory effects throughout the body - including helping towards lowering blood cholesterol levels.

2) Resistant starch
Resistant starch acts a bit like prebiotic fibre. In parsnips it’s converted into anti-inflammatory short-chain fatty acids that also nourish gut cells. It doesn’t raise blood sugar like sugars do; instead, it behaves metabolically more like fibre.

3) Polyphenol: Coumarin
Parsnips contain good amounts of coumarin, which exerts anti-inflammatory effects - including antioxidant activity, inhibiting pro-inflammatory cytokine production, and modulating immune cell functions.

4) Vitamin C (yes, really!)
Even though they’re almost white, parsnips contain meaningful amounts of energy-giving, skin-loving vitamin C, and they’re also a source of potassium and folate.

Hint: anti inflammatory effects may… >> less menopause symptoms + better brain health 🙌

👩‍🍳 How I love to use them
They’re not just a Sunday roast side dish! Best eaten as fresh as possible (rather than sitting in your fridge for weeks on end looking sad), here’s how I like to use them: roasted in salads, blended into soups, made into a dip, or grated into home-made falafels.

Are you team parsnip?
If you only ever eat it with a roast, this is your sign to try it a new way. 😄

01/02/2026

🦴 Bone Health Workshop – In person, Oxfordshire 25th April

If you’re in midlife and thinking about bone health, this one’s for you 💛

I’m so excited to be co-hosting an in-person Bone Health Workshop with Dinah Siman , a brilliant movement & pilates expert with decades of clinical experience.

Together, we’ll cover:
✨ What actually supports bone density as we age
✨ Nutrition for strong bones (beyond just calcium)
✨ The role of protein, fibre, vitamin D, magnesium & more
✨ Exercise that truly helps bones - and what matters most
✨ Practical, realistic strategies you can use straight away

This workshop is designed for perimenopausal & post-menopausal women who want clear, evidence-based guidance (no scare tactics, no fluff).

📍 Oxfordshire
👩‍👩‍👧 Small, friendly group
📝 Plenty of time for questions

👉 Early bird special booking is now open — head to the Events page on my website to reserve your place
🔗 emmasnutrition.com → Events

30/01/2026

FUDGY PRUNE + COCONUT BITES 🤎🥥

Bone health & deliciousness combine ✨ These are utterly delicious, a breeze to make, and packed with those bone beneficial fibre & polyphenol effects (more on that see previous post).

Time: 20 mins prep + 20 mins cooking + maybe 30 mins cooling time for the base

Makes: 25 bites

What you’ll need:

Base (with flax binder)
Flax binder:
• 3 tbsp (~25g) ground flaxseed
• 60ml water
Dry:
• 1⅓ cups (120g) oats
• ½ cup mixed seeds (pepitas/pumpkin, sesame, h**p, sunflower)
• Finely grated zest of 1 lemon (or a pinch of salt)
Wet:
• 60ml olive oil
• 2 tbsp honey or maple syrup (30ml) (approx 45g)

Topping
• 500g (~60–70) pitted prunes
• 1 cup (~70g) desiccated coconut
• Optional (extra chocolate!): 4 tbsp cocoa powder to the prune mix

Chocolate glaze
• 100g 80–90% dark chocolate (you want a bitter choco flavour to contratst with the sweet prune)
• 1 tsp olive oil

How to make (quick version)
1. Make flax gel (10 mins).
2. Pulse oats/seeds, then add wet + flax gel and press firmly into a lined 20cm x 20cm tin (regular brownie tin).
3. Bake ~15 mins at 175°C fan (or air fryer ~170°C) until cooked to a biscuit-type firmness, then cool completely.
4. Blend prunes + coconut (and cocoa if using), spread over the cooled base.
5. Melt chocolate + stir in olive oil, pour over, chill to set, then slice into bites.

Storage: In an airtight container - a few days at room temp, up to a week in the fridge, and they freeze well.

💫 Let me know if you make them, I really want your feedback 😃💚

Link to full recipe: https://open.substack.com/pub/emmaelliceflint/p/prune-and-coconut-bites

sweetthings batchcooking bonehealth

28/01/2026

The most unsexy bone-health food? Prunes.

Prunes (aka dried plums) are a bit of a quiet overachiever. I think they deserve far more attention when we’re talking gut health and bone health 🤎🦴🌿

First up: your gut. Human clinical trials show prunes are packed with gut-loving fibre, which can help support regular, easier pooing - often within just a few days. (Yes, we’re going there. Because it matters.)

Then there are the polyphenols. Prunes are naturally polyphenol-rich, and studies in post-menopausal women suggest that eating prunes daily can improve markers linked with antioxidant capacity, and help nudge down oxidative stress/inflammation.

And here’s the part that really makes me wake up to them even more!: BONES. In a 12-month randomised trial (“The Prune trial*”), 50g per day (around 5–6 prunes) helped preserve hip bone mineral density in post-menopausal women. Wow. (PMID: 35798020, details below)

Interestingly, the thinking from the Prune Trial team wasn’t because prunes are high in calcium (they’re fairly low), but more likely because of those bone bioactive phenolics (polyphenols) + fibre benefits, leading to anti-inflammatory effects.

If you want a simple, practical way to try this: 5–6 prunes a day, split across the day for example 2 with each main meal. (plus look out for my Fudgy Prune Bites recipe)

Would you actually enjoy eating 5–6 prunes a day? (Be honest 😄)

polyphenols menopausehealth postmenopause perimenopause healthyhabits

*The Prune Trial in 2022 was a major 6-12 month, randomized controlled trial from Penn State Uni indicating that consuming 50 grams of prunes (about 5–6 prunes) daily preserves bone mineral density in the hip, reduces inflammatory markers, and may lower fracture risk in postmenopausal women. All groups in this study (including the control, non-prune eating, group) were given calcium & Vit D supplements too. It is the largest study to date confirming prunes as a nonpharmacological food strategy for bone health.

20/01/2026

🍫🍎 3-Ingredient Chocolate Apple Puddings

Challenge on!

This is my fibre-forward version of the viral 3-ingredient chocolate apple “cakes” all over social media… with two key tweaks:
✅ I keep the peel on (hello, more natural fibre)
✅ I use less cocoa because some of the viral versions are so intensely chocolatey they spin me out 😅

Apples are packed with brilliant soluble + insoluble fibre (yes, including in the peel), so they’re absolutely worth using whole in recipes like this.

Mine comes out slightly fudgy in the centre with a milk-chocolate vibe, a gentle sweetness, and optional vanilla “lusciousness”.

No flour. No oil. No added sugar.

If you try it, tell me what you think 🤔⬇️

⸻

3-Ingredient Chocolate Apple Puddings

Serves: 1

You’ll need: 1 x 200ml (~3/4 cup) oven-proof ramekin

Ingredients
• 1 large sweet apple, cored (about 120g once cored), peel on
• 1 large egg
• 3 tsp unsweetened dark cocoa powder (about 10g)
(Add more if you like it super intense 🍫)

Optional extras (highly recommended):
• ½ tsp vanilla extract or cinnamon powder
(makes it taste sweeter without adding sugar)

Instructions

1) Prep: Heat oven to 180°C fan (or air fryer to 170°C).
2) Blend: Blend apple + egg + cocoa until totally smooth in a high strength blender or food processor.
No blender? Finely grate the apple, then whisk with the egg + cocoa.
3) Bake: Pour into a greased ramekin (or a large cupcake liner in a muffin tin).
• Oven: ~25 mins
• Air fryer: 15 mins
4) Cool: Let it cool at least 10 mins (it’s lava hot).
Or chill in the fridge to set — it turns even more fudgy and (oddly!) tastes sweeter cold.

⚠️ Note: Cocoa contains caffeine, so maybe not your late-night pudding if you’re sensitive.

Microwave option: Apparently you can microwave the blended mix in a mug for 60–90 seconds on high, then cool 10 mins before eating (I haven’t tested this — no microwave here!).

17/01/2026

Fibre-Rich Banana Bites 🍌✨

Chewy, cinnamon-scented bites that tick both the delicious and nutritious boxes.

Made with oats, psyllium and seeds to boost fibre intake, these little bites help nourish beneficial gut bacteria and support steady blood sugar, mood and brain health. With minerals and naturally anti-inflammatory fats, they’re also wonderfully satisfying - the kind of sweet food that actually helps you feel nourished 🙌💚

And the best bit? They’re a total doddle to make.

🧡 Makes around 25 bites

Ingredients 🥣
• 2 large ripe bananas
• 85 g olive oil
• 140 g maple syrup or warmed honey
• 300 g whole rolled oats
• 4 tsp psyllium husk powder
• 75 g pumpkin seeds (pepitas)
• 75 g sesame seeds
• 75 g black chia seeds
• 75 g sunflower seeds
• Cinnamon, for dusting

Method 🧑‍🍳

1. Heat oven to 180ºC fan (or 200ºC regular). Line two trays.
2. Mash bananas, then mix with oil and maple syrup.
3. Stir in oats, psyllium and seeds until well combined (yes, it’s sticky!).
4. Take tablespoonfuls, squeeze firmly and roll into balls.
5. Place on trays, flatten gently with a fork and dust with cinnamon.
6. Bake for ~20 minutes until golden. Keep an eye on them.
7. Cool completely before storing - soft and chewy inside, crisp outside.

Save this one for later ✅💚

Let me know if you make them and please tag me into your photo on social media 😃

*original recipe from my Hormone Cookbook

06/01/2026

Throw-It-Together Lunch 🥒🍅🥑

Anyone else make lunch “picnic style” like this?

If I’m working from home, I’ll pull out whatever’s lurking in the fridge and build a little plate. Takes a few minutes, and it’s the kind of lunch I can nibble slowly at my desk (very happy with myself afterwards 😄).

Today’s plate is:
🥕🍅🥒 Tomato, carrot + cucumber - what veggies were in the kitchen
🥑 Avocado (good fats + fibre… and I swear my skin loves it)
🧀 Feta for a calcium hit (and a bit of protein)
🌶️ Kimchi for flavour + gut love
🥚 Soft-boiled egg (I often keep a few cooked in the fridge—instant protein)
🌾 Buckwheat crackers for crunch + fibre
🍖 Pâté because I love it… and loaded with vitamin B12

Often there’s a handful of chickpeas or other beans thrown in too, but I finished them last night 🤭

🍵Maybe a mug of soup on the side (miso my fav)

And for pudding… my all-time favourite: passionfruit 😍💛

What’s on your “bits and bobs” plate today? ⬇️⬇️⬇️

midlifewellness
emmasnutrition reduce Inflammaging fibrerich

04/01/2026

Trust 💚

Each January, I choose a word for the year.
A single word to anchor how I work, what I share, and what I stand for.

Last year it was Fibre.
Before that in 2024, Rise.
And earlier still in 2023, Joy.

This year, my word is Trust.

Trust matters deeply to me — in how I show up here, and in the work I do every day. It sits alongside values like integrity, authenticity, and being evidence-based.

Everything I share comes from a place of care: from nutritional science (beginning with my nutrition degree which really opened my eyes) , from my clinical experience with the midlife fe women I see, and from my background as a chef who understands real food and real life.

I don’t take lightly the responsibility of sharing health information, and I’m committed to doing it thoughtfully and honestly.

I truly love sharing this space with you. And if you’d like to keep seeing my posts (hello, algorithms!), a like really helps — a comment helps even more — and sharing is the absolute gold star ✨ It’s the best way to make sure this content continues to land in your feed.

Thank you for being here 💚

01/01/2026

Recovery Breakfast Wrap ✨

Hello 2026 — let’s start you feeling good.

This Recovery Breakfast Wrap is an absolute cracker after NYE, welcoming you into 2026: nourishing, comforting and seriously satisfying.

Think anti-inflammatory fibre, fermented goodness, quality protein and energy-supporting vitamins — all wrapped up in something you can eat with your hands. 🙌

Best bit? It’s easy, quick and endlessly adaptable. Exactly what 2026 mornings call for.

⸻

🥑 What you’ll need
🫓1 small multigrain or wholemeal flatbread / pitta / pocket bread (recipe on my website)
🥣2 heaped Tbsp cooked white, cannellini or navy beans
🍅1 heaped Tbsp chopped fresh tomatoes
🥑¼ large ripe avocado, chopped
🏺1 tbsp extra virgin olive oil
🌱2 tsp chopped fresh dill or dried oregano
🥚2 large eggs or 2 heaped Tbsp crumbled firm tofu
Op - 1 Tbsp grated cheese🧀
Salt & pepper, to taste
🌶️Dollop of kimchi or a sprinkle of dried chilli flakes or chopped jalapeño

⸻

🍳 How to make it:
1. Mash the beans, avocado, tomatoes and half the olive oil in a bowl. Season well.
2. Heat the remaining oil in a small pan & scramble the eggs gently with dill, maybe throw in some cheese to melt, cook until only just beginning to set, roughly one minute. Or simply warm the tofu the same way (it’s already cooked).
3. Spread the bean mash over your flatbread, dollop on some kimchi, top with cheesy eggs or tofu.
4. Add extra chilli if you fancy, fold, wrap… and enjoy.

Yes, it’s a bit messy. That’s part of the joy 😄

⸻

Start your year nourished ✅💯

Tell me your fav… kimchi or chilli flakes or jalapeños or none? 🌶️👇

27/12/2025

🥗 Recovery Salad (because I’m craving fresh after Christmas)

Anyone else feel like your body starts asking for something crunchy, zesty and nourishing once the festive food marathon ends? 😅

This Recovery Salad is my go-to: crisp green beans, creamy avocado, fragrant basil and tangy red onion — it tastes amazing for very little effort.

It’s also naturally packed with fibre, polyphenols, vitamins, and those gorgeous anti-inflammatory healthy fats that make you feel human again. ✨

Perfect in warm weather (hello from Sydney ☀️), but honestly great in the cold too — it works year-round. And it keeps well in the fridge for a couple of days as long as you don’t dress it until eating. (Tip: toss the avocado chunks in the dressing and keep them separate — that helps stop them going brown.)

📍Recipe is also on my website’s Recipe page — and in my Christmas e-cookbook in my website’s Shop.

⸻

Recovery Salad (Serves 1)

You’ll need:
• 1 big handful (125g) long green beans, tops trimmed
• ½ red/purple onion (about 100g), peeled & thinly sliced
• ¼–½ large ripe avocado (50g flesh), diced
• Pinch of salt + freshly ground pepper

Optional extras:
• 1 tsp capers
• 1 tbsp sauerkraut or other live fermented veg
• 1 tbsp chopped fresh basil or 1 tsp dried oregano
• ½ cup (60g) cooked borlotti beans (✅fibre-rich)(or use other beans)

Dressing:
• 1 tbsp extra virgin olive oil
• Juice of ½ lemon or ½ tbsp apple cider vinegar

Optional protein:
Sardines/mackerel (or other cooked fish), firm tofu, or 2 chopped hard-boiled eggs.

⸻

Method
1. Steam the green beans and onion together for 2–3 minutes — just until the beans soften slightly but still keep their crunch.
2. Plunge into cold water straight away to stop the cooking, then drain well.
3. Mix the dressing in a bowl.
4. Toss in the avocado + steamed veg (plus any optional extras).
5. Gently combine (go easy so you don’t squash the avocado).
6. Add your protein on top if you fancy.

⸻

If you make it, tell me: are you team capers or team no capers? 😄💚

21/12/2025

🎄✨ It’s not too late for a Healthier (& easier) Christmas! ✨🎄

Still deciding what to cook? My Christmas e-cookbook is ready to download instantly 🎁📲 — no waiting, no stress, just festive inspiration.

🍽️🎄 Easy, flexible recipes you can make last-minute
🥗💚 Designed for a calmer, more nourishing festive table
🍰✨ Even the Christmas cake can be made and enjoyed on the same day — moist, spiced and properly Christmassy

💷 £4.90
🛒 Available now on my website
➡️ Shop → Books (or scroll to find it 👀)

A little festive help, right when you need it 🎅🎄✨

Link in my Stories and Bio

For Facebook here’s the link to buy

https://shop.emmasnutrition.com/collections/all/products/christmas-recipes-by-emma-ellice-flint?variant=37660168913093

10/12/2025

🌿 Matcha — what it is, why it’s wonderful, and how to enjoy it

If you’ve always wondered what matcha actually is (or what on earth to do with it!), you’re not alone. Think of this as your gentle introduction and the reel above will show you exactly how to make it.

Matcha is made from the softest parts of green tea leaves, grown in the shade, which are then steamed, dried, and finely ground into a vibrant green powder. Because you consume the whole leaf, you’re getting a concentrated hit of its goodness - including whooping anti-inflammatory benefits.

Its flavour is naturally a little bitter and slightly grassy - that bitterness comes from the beneficial powerful polyphenols, which is a good thing! Traditionally it’s whisked with just water, but many people enjoy it with a splash (or a lot) of milk to soften the taste.

Matcha does contain caffeine, but less than coffee. And thanks to its natural L-theanine, the caffeine is released more calmly. If you’re someone (like me) who can’t tolerate the sharp buzz of coffee, matcha may feel surprisingly gentle. I love the subtle lift it gives without the jitters.

And if you fancy something a little different… I sometimes make a matcha pudding: blend matcha and a little honey into thick, unsweetened Greek-style yoghurt, then layer with toasted almonds or macadamias, sliced banana, and kiwi. Not only gorgeous to look at, but delicious and full of matcha’s benefits.
I’ll try to get the full recipe together for you soon.

Enjoy experimenting - you might find matcha becomes a quiet little daily ritual you look forward to boost your anti inflammatory intake. 💚🍵

Emma's Nutrition

04/02/2026

01/02/2026

30/01/2026

28/01/2026

20/01/2026

17/01/2026

06/01/2026

04/01/2026

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27/12/2025

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