Emma The Food Therapist

14/09/2025

Eggs and bottarga on toast
Nom nom!

02/09/2025

Sunday lunch food drop.
1. Babaganoush (+paprika, pomegranate and parsley)
2. Kohlrabi, fennel salad - from new book, Boustany
3. Chickpea fritters
4. Home fired red and yellow peppers
5. Scallops with bacon and sherry vinegar
6. Fresh pasta, courgettes, lemon, garlic and bottarga

… and just like that summer 25, slides over the horizon, winking as it leaves.

29/08/2025

Rye sourdough — fresh from the oven.
Back from 12 days in Spain, and one of the things I miss most when I travel is good rye bread.

It’s a gift to the gut on so many levels — rich in fibre, yes, but also in the invisible kind our bodies can’t digest. These fibres travel to the large intestine, where our microbes feast on them and create short-chain fatty acids like butyrate — the preferred fuel for our colonic cells.

Rye bread blunts your blood sugars from spiking more than other types of bread, meaning it helps lower your insulin response after eating (post-prandial), which is great for weight management & your metabolic health.

This effect is often attributed to rye having higher soluble fibre than plain white bread, or other wheat breads.

However, a recent study indicates it’s more complex than this as the rye feeds the healthy microbiome in your colon. This increases e numbers of the many beneficial gut bacteria your large intestine, including species called:

* * Akkermansia
* * Lactobacillus
* Bifidbacterium
* Ruminococcus
* Coriobacteriaceae
* * Parasutterella

These bacteria transform the glycine found in rye into metabolites that enter your blood stream and have beneficial effects, including improved metabolic health.

This may also help to regulate the hunger hormone (grehlin), improving your appetite regulation and supporting weight management.

For the science geeks go direct to the study at:

PMID: 19781071

03/08/2025

Just because I love green
Rye bread
Goats cheese
Home made pesto

Why I love rye and recommend it to nearly all my clients:

Rye bread isn’t just delicious it’s packed with goodness:

• High in fibre to support digestion and satiety
• Gentle on blood sugar, great for type 2 diabetes risk + weight management
• Rich in beta-glucans that lower cholesterol
• Naturally probiotic, feeding a healthy gut
• High in iron + B vitamins for energy + resilience
• Contains antioxidants for cellular protection
• Linked to lower risk of heart disease, gallstones + colon cancer

It can make a significant positive difference to your system

15/07/2025

Metabolic Balance ™ breakfast - starting the day right: protein | veg | rye (vita) | apple | water | black coffee. Giving your body all the building blocks (protein) it needs and all the fibre, minerals, vitamins it needs to make healthy hormones, enzymes, neurotransmitters and energy for the morning.

No sugary or processed foods keeping blood sugars balanced, and seeing you through to lunch without cravings. This isn’t rocket science - and it’s a healthy anti inflammatory way to eat. No pills, no injections, just healthy food.

I work with personalised nutrition plans for good health, and body composition. No side effects from medications, and an education in life long healthy eating. Get in touch if you’re interested in your own food plan and expert, kind and realistic nutrition coaching.

02/07/2025

Sound on 🔉 The Beachboys, My Vegetables.
The heat has finally broken in London, with a cooler rainy day…. Here’s crumbled feta, sliced beef tomatoes, basil, salt and best olive oil.

30/06/2025

Dearest Friends,

I've been deeply immersed in group Shadow Work training for the last few years - working at depth with a dynamic model based on Jungian/archetypes - over a 2.5 day retreat.

Shadow Work gives you an opportunity to gently explore hidden, denied or suppressed parts of yourself, some of your emotions, or your experiences that you've denied, rejected, or never fully expressed (AKA your shadows). Often, these are also at the core of some of your self-limiting beliefs that may be holding parts of your life in stuck or painful patterns.

By meeting these parts (shadow) with curiosity, compassion and clarity, you can expand your inner ability for greater joy, connection, honesty, creativity, healthy boundaries, sense of self, and self-esteem.

It's very different from talking therapy, and fine to do at the same time, the two go together brilliantly, if you're already in therapy.

I'm looking for participants to attend my first weekend in December, in a beautiful restored retreat centre in East Sussex, and offered at cost price only.

If this piques your curiosity, or you know someone who might benefit from this, pease share. If its you - get in touch for a conversation.

I've love to hear from you.

With love,

Emma

A powerful group retreat (6–8 people) offering a rare chance to break free from limiting identity beliefs and dynamics and reconnect with your authentic self.

03/04/2025

Wild garlic picking
Wild garlic pesto (on white beans)
Home baked rye sourdough bread
Wild mushroom pate

Beautiful friends in the woods and
Dinner with
Blessed by good women!

A gift of the most delicious wild mushroom pate made by hand by Dorothy on home baked rye sourdough bread. makes some amazing MB style food, go follow!

Planning my next cooking class here for May, dates TBC. DM me if you’re interested. Small (5-7) group, health recipes, rye sourdough, - a morning of cooking healthy recipes and a chance to sit down and eat lunch together.

North London, between Highgate | Archway | Crouch End

22/03/2025

Regent’s Park - narrowly avoiding the thunder and lightning while looking at blossom tree.

Singing off my phone for the rest of the weekend, to knit, read and garden!

22/03/2025

Smashed Edamame with olive oil and lemon
Rye sourdough with soft goats cheese
Fennel salad with ACV

Edamame beans are whole, immature soybeans that are typically sold frozen and can be easily steamed or blanched. They are green, unlike mature soybeans, which are light brown.

Unlike many other plant-based protein sources, soybeans, including edamame, contain all nine essential amino acids that our bodies need but cannot produce.

Edamame is an excellent source of protein, fibre, and healthy unsaturated fats. It’s also packed with micronutrients, including folate, vitamin K, and non-heme (plant-based) iron.

These little green beans may also support heart health by helping to lower cholesterol and regulate blood sugar levels.

—

12/03/2025

I’ve fallen sucker for one of those posts that says you can grow a loaf of garlic plants from this sacrifice of an already good head of garlic, one of my favourite flavours….

I’ll keep you posted either way…. And hoping this isn’t another real life V social media 🧄🧄🧄🧄🧄🧄

05/03/2025

Smoked mackerel (warmed 40 seconds in microwave)
Kimchi
Peppers - home made in air fryer (recipe below)

I used to flame roast peppers over the gas on my hob - which is a fiddle and makes a mess. This can also be done under a hot grill, if you keep an eye on them and turn them a few times, but, it works a treat in the airfryer, if you’re in that faithful camp.

3 peppers, whole
2 garlic, peeled & thinly sliced
Pinches of salt
A few plugs of good olive oil
chopped parsley - optional

Put the peppers in the airfare on highest heat (190-200) for about 8-12 minutes turning a few times, until much of the skin is blackening. Try to get this all over, so 3 or 4 turns will be optimal, but no more, or it wont get a chance to char.

Remove careful (tongs) and place in an airtight container while they cool down, or, put in a bowl with some cling film over the top. This should create condensation, and the moisture helps the skins slip off.

When cool enough to handle, with clean hands, gently slip the skins off and open them up to remove the inner seeds. I tend to keep the juices that will have run out as flavour. Do not rinse anything with water as this will wash off precious flavours.

Slice the peppers into strips about 1cm wide, and combine with garlic, salt, olive oil and optional chopped herbs.

These keep for several days in the fridge but are best enjoyed at room temperature, on toast, in salads, with fish, chicken etc. Delicious meal prep, that brings an Italian antipasti vibe….