Courtesy of Emily English
Chances are you’re already familiar with Emily English (also known as @EmTheNutritionist): she has 1.2 million Instagram followers who hang on her every word recipe. Beloved for her easy-to-make and accessible dishes – whether that’s crispy chilli chicken and slaw (a recent Vogue team favourite), or filling but healthy breakfast ideas – she’s a fully-qualified nutritionist who understands that yes, we want to eat a balanced, nutritious diet, but we don’t want to have to tackle complicated, multi-layered recipes with never-heard-of-it ingredients in order to do it. Eating healthily doesn’t have to be difficult – Emily’s recipes are proof of that.
As she prepares to release her first cookbook, So Good, on 9 May (available for pre-order now), Vogue asked her for some of her favourite, easy-to-make, delicious lunchtime dishes to whet your appetite. Bon appetit!
Herby yoghurt chicken pita
Serves: 1
Total time: 15 minutes
One of my favourite lunches to make, these pitas are ultra-satiating because they contain lots of fibre and protein, which helps to prevent afternoon slumps and sugar cravings. I replace mayonnaise with a zesty yoghurt mix, which pairs wonderfully with the herbs and creamy feta. You can also swap the chicken for any other kind of protein, or use the filling in a wrap or sandwich instead.
Nutritional information
Calories: 389 kcal
Protein: 40g
Ingredients
- 1 wholemeal pita
- 80g cooked chicken breast, shredded
- 1 heaped tbsp thick yoghurt
- Fresh dill and parsley
- 1 spring onion
- 5 black olives
- 1 tomato, sliced
- 1 tsp mild or wholegrain mustard
- 1 lemon
- 15g feta
- ¼ avocado, sliced
Method
- In a bowl, combine the shredded chicken with 1 heaped tablespoon of thick yoghurt.
- Mix in 1 tablespoon each of chopped dill and parsley.
- Dice the black olives and fold them into the mixture.
- Crumble the feta cheese and zest one lemon, adding both to the bowl.
- Squeeze in half the lemon juice, then stir in a teaspoon of mild or wholegrain mustard. Season with salt and pepper to taste.
- Warm the pita bread and slice it in half to open. Fill each pita half with the chicken mixture, then add a slice of tomato and a few avocado slices.
- Serve and enjoy.
Coconut and Ginger Gyoza Soup
Serves: 1
Total time: 15 minutes
This aromatic but quick lunch is both filling and light, and will keep you energised throughout the afternoon. Simply add vegetables and gyoza to the miso soup base and simmer until cooked – you can use whatever vegetables you have at home. It’ll be ready in under 10 minutes, which is ideal when you’re strapped for time between meetings.
Nutritional information
Calories: 327 kcal
Protein: 23g
Ingredients
- 6 gyoza (choose your favourite flavour)
- 1 miso soup sachet
- ¼ tsp ginger paste
- 1 tbsp soy sauce
- 1 small carrot, peeled
- A few spears of tenderstem broccoli
- ½ red pepper, sliced
- 1 large spring onion
- 2 tbsp edamame beans
- Optional: 1 tsp crispy chilli oil
Method
- In a deep pan, combine the miso sachet, soy sauce and ginger paste.
- Add 350ml of water and bring to a gentle simmer.
- Add the gyoza and vegetables to the pan. Simmer until the gyoza is cooked through and the vegetables are tender yet vibrant. Taste and adjust the seasoning, adding more soy sauce if necessary.
- Pour the soup into a serving bowl. If using, drizzle with crispy chilli oil. Garnish with additional slices of spring onion, and enjoy.
Green Goddess slaw with smoky prawns
Serves: 2
Total time: 20 minutes
A good slaw is easy to prep and take into work because the cabbage retains its crunch and freshness. Paired with a creamy yoghurt avocado dressing, it’s full of skin and hormone-supporting fats. This recipe features prawns, but you can also swap them for any protein you like.
Nutritional information
Calories: 280 kcal
Protein: 30g
Ingredients
For the slaw:
- ¼ white cabbage, core removed
- Small handful of fresh basil
- 2 spring onions
- ½ large avocado
- 150g natural yoghurt
- 1 heaped tsp honey
- 1 tbsp jalapeños and 1tbsp of the brine
- 30g feta
- 1 tbsp American mustard
For the prawns:
- 160g pack of raw prawns
- ½ tsp of both smoked paprika, garlic powder and chilli flakes
Method
- Finely shred the cabbage and place it in a bowl with the diced spring onions. Season with a little salt and gently massage to soften.
- In a blender, combine the avocado, basil, yoghurt, honey, jalapeños, brine, feta and mustard with a pinch of pepper until smooth.
- Toss this dressing with the cabbage mixture, then taste and adjust the seasoning with more salt if needed.
- In a pan, heat a bit of oil. Mix the prawns with smoked paprika, garlic powder, chilli flakes, salt and black pepper. Fry over medium/high heat until they are cooked through.
- Serve the slaw topped with the prawns. Finish with an extra crumble of feta and a sprinkle of chilli flakes.
Superfood Chopped Salad
Serves: 4
Total time: 15 minutes
This is an amazing base salad that is packed with antioxidants and anti-inflammatory properties. You can prep it and expect it to hold well, making it a perfect on-the-go lunch. Keeping the skin on the sweet potatoes offers an extra boost of fibre, plus, as with the other recipes, you can add any protein of your choice. I love roasted salmon as a source of essential omega-3 fats. Leave undressed to store it – place the dressing in a little pot to drizzle over just before eating to keep everything fresh.
Nutritional information
Calories: 294 kcal (per serving, without additional protein)
Protein: 13g
Ingredients
For the salad:
- 250g cooked weight quinoa
- 1 tin chickpeas, drained and washed
- 60g fresh parsley
- 30g fresh mint
- 120g feta
- 2 red peppers, diced
- 1 cucumber, deseeded and diced
- 400g skin-on sweet potato, diced (note: this is around 3 sweet potatoes)
- Protein of choice
For the dressing:
- 1 orange
- 1 small tsp Dijon or wholegrain mustard
- 2 tbsp white wine vinegar
- 1 tbsp warm water
- 1 banana shallot, finely diced
- 1 tbsp olive oil
Method
- Preheat your oven to 200C (fan) or air fryer to 190C.
- Cut the sweet potatoes into small chunks and toss with 2 tsp olive oil, salt and pepper. Roast for 20-25 minutes until soft, then let them cool.
- Combine the juice of one orange, mustard, white wine vinegar, olive oil, salt, pepper and diced shallot to create a vinaigrette. Shake vigorously to combine. The dressing should be quite loose.
- In a large bowl, mix the diced cucumber, red peppers, chickpeas, roasted sweet potato, parsley, mint, cooked quinoa and roughly crumbled feta.
- If you’re prepping the salad for future meals, leave it undressed and unseasoned at this point. When ready to serve, toss the salad with the dressing and add your choice of protein.
This article was originally published on British Vogue.
