Recipes that embrace change
“Through my work with women in perimenopause and menopause, I’ve seen first-hand how the symptoms can be supported through lifestyle changes such as a healthy diet.”
Menopause nutritionist & Chef
Introducing Emma
I’m a qualified nutritionist, nutritional therapist and an experienced chef. At my clinic, I combine science, research and delicious food to help women in perimenopause and menopause to embrace change through lifestyle changes such as a healthy diet, regular exercise and improving sleep.
Healthy ingredients
Healthy, wholesome food has always been my passion. After studying hospitality and taking cheffing classes, I cooked for events large and small across London. In the 1980s I moved to Sydney and was lucky enough to draw on Australia’s beautiful and abundant produce to cook for politicians, celebrities and royalty. In 2007, I decided to turn my passion for nutrition into my profession and I qualified with a Bachelor’s degree in Health Science (Nutrition).
Perfect partnerships
Now back in England, I take the science of nutrition and weave it into my delicious recipes. That’s why I’m so pleased to be partnering with 44 Foods. Like me, they understand that good health comes from eating a wide variety of quality ingredients that have been carefully and ethically produced.
The best diet for menopause
Eating a Mediterranean-style diet is one of the ways to relieve symptoms of menopause, including hot flushes, mood changes, skin/hair issues, sleep disturbance and gut changes.
Working with 44 Foods, I’ve developed a series of recipes that are focused on the Mediterranean diet, with plenty of vegetables, legumes, pulses, beans, whole grains, extra virgin olive oil, nuts and seeds, fermented dairy foods, eggs, fish and seafood and fresh fruit.
More from Emma
Food secrets for a balanced life
Factual information about the menopause transition
Emma’s recipes
If you’d like to embrace a diet that’s designed to help support you through perimenopause and menopause symptoms, you’ve come to the right place! Explore Emma’s recipes and our one-click easy bundles to discover all the ingredients you need.
Emma’s Artichoke and Chickpea Dip
This dip is packed with flavour and beneficial ingredients. Especially full of anti-inflammatory nutrients, so important during perimenopause and menopause when the lack of oestrogen can potentially mean the body is more inflamed.
Emma's Warmed Halloumi with Avocado, Chickpeas and Greens
A great brunch or lunch dish, full of phytonutrients, prebiotics and anti-inflammatory foods, so important for body and mind balance.
Emma’s Ginger Stir-Fry with Tofu
Whilst there’s a lot going on in this warm salad, not least it’s great taste, it’s the ginger I want to mention the most - ginger has anti-inflammatory benefits in the gut and aids digestion. This helps us to feel better all round - both in the body and mind!
Emma’s Open Omelette with Greens
Packed with protein, this quick and easy-to-make omelette provides your gut microbes with beneficial prebiotic fibre and your body with a great satisfying lunch.
Emma’s Overnight Oats with Cherries and Ginger
A fast, easy to pre-prepare breakfast. This breakfast contains beneficial oats, great for female hormone balance and gut health! Plus plenty of berries, rich in phytonutrients called anthocyanins. These anthocyanins help boost immunity, reduce inflammation, and support both the liver and gut function.
Emma’s Pineapple and Chia Balls
These balls contain plenty of fibre and prebiotics to support your gastrointestinal tract and its microbiota (prebiotics is a term that means food for your beneficial gut microbiota). The chia seeds contain anti-inflammatory omega-3 oils and lignans (lignans are a phytoestrogen) for hormone balance.
Emma’s Sweet Potato Jackets with Guacamole and Red Cabbage Slaw
To add protein to this dish I like to open a can of fish and flake it over the sweet potato or slaw. Alternatively, if you have some cooked chicken, shred 100g per person and add it to the top of the sweet potato. If you prefer a vegan or vegetarian option, crumble 100g firm tofu per person over the top.
Emma’s Triple Layer Chocolate Brownies
These brownies are really easy to make. If you wish to, you could make just the brownie topping, as this is a delicious brownie cake mixture.
Emma’s Ginger Stir-Fry with Prawns
Whilst there’s a lot going on in this warm salad, not least it’s great taste, it’s the ginger I want to mention the most – ginger has anti-inflammatory benefits in the gut and aids digestion. This helps us to feel better all round – both in the body and mind!
Emma’s Chocolate Truffles
Cocoa has significant health benefits for your brain and gut, in particular consuming cocoa helps your gut microbiota to thrive as the microbes like the polyphenols in the cocoa (polyphenols are plant chemicals that have ant-inflammatory effects in the body).
Emma’s Field Mushroom ‘Toast’ with Greens and Poached Eggs
Eggs are a great protein source and also contain vitamin B12, which supports your nervous system and is one of the key players in energy production in the body. Mushrooms, tomatoes, spring onions and the green leafy vegetables all provide vitamins that further support energy production, making this dish really helpful to support fatigue.
Emma’s Fig and Ginger Granola
If you want an easy to grab breakfast, then try making this granola. As well as an excellent source of fiber, oats contain B vitamins which are useful for energy production throughout the mitochondria in the body. In particular vitamin B6, found in oats, is involved in hormone and neurotransmitter production in the body.
Emma’s Ginger and Avocado Smoothie
So simple to make, and yet this smoothie provides so many beneficial ingredients. Prebiotic-rich apple and banana, antimicrobial ginger, mood-boosting greens and great anti-inflammatory oils in the almonds and avocado!
Emma’s Carrot and Turmeric Houmous
This is really easy to make, and once you have some in your fridge, it’s great to team up with raw vegetables for a snack. Houmous is usually made from chickpeas, along with some tahini (a sesame seed spread). Both of which contain beneficial phytoestrogens to help support hormone balance.
Emma’s Avocado, Basil and Borlotti Bean Salad with Smoked Fish
Avocados have high levels of beneficial anti-inflammatory monounsaturated fat, especially oleic acid, as well as phytonutrients such as beta-carotene, helping to provide a healthy blood flow for a healthy brain. Avocados contain plenty of Vitamin C and B’s that support energy production and improve mood.
Emma’s Avocado, Basil and Borlotti Bean Salad with Eggs
Avocados have high levels of beneficial anti-inflammatory monounsaturated fat, especially oleic acid, as well as phytonutrients such as beta-carotene, helping to provide a healthy blood flow for a healthy brain. Avocados contain plenty of Vitamin C and B’s that support energy production and improve mood.
Emma’s Avocado and Chickpea Smash with Poached Eggs
This easy and nutrient-packed recipe contains all you need to create a fantastic weekend breakfast, leisurely brunch or even a speedy supper after a busy day.
Easy one-click bundles
Working with 44 Foods, I’ve developed a series of recipes with plenty of vegetables, legumes, pulses, beans, whole grains, extra virgin olive oil, nuts and seeds, fermented dairy foods, eggs, fish and seafood and fresh fruit.
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Recipe Bundle: Emma’s Field Mushroom ‘Toast’ with Greens and Poached Eggs
From: £8.50 -
Recipe Bundle: Emma’s Ginger Stir-Fry with Prawns
£15.00 -
Recipe Bundle: Emma’s Fig and Ginger Granola
£10.00 -
Recipe Bundle: Emma’s Avocado and Chickpea Smash with Poached Eggs
£7.00 -
Emma’s Store Cupboard Bundle
£18.50 -
Recipe Bundle: Emma’s Carrot and Turmeric Houmous
From: £5.00 -
Recipe Bundle: Emma’s Overnight Oats with Berries and Ginger
£13.60 -
Recipe Bundle: Emma’s Avocado, Basil and Borlotti Bean Salad with Smoked Fish
£12.00 -
Recipe Bundle: Emma’s Artichoke and Chickpea Dip
£7.50 -
Recipe Bundle: Emma’s Triple Layer Chocolate Brownies
From: £14.00 -
Recipe Bundle: Emma’s Warmed Halloumi with Avocado, Chickpeas and Greens
£11.00 -
Recipe Bundle: Emma’s Avocado, Basil and Borlotti Bean Salad with Eggs
£11.00 -
Recipe Bundle: Emma’s Sweet Potato Jackets with Guacamole and Red Cabbage Slaw
£15.00 -
Recipe Bundle: Emma’s Pineapple and Chia Balls
£11.50 -
Recipe Bundle: Emma’s Open Omelette with Greens
£11.00 -
Recipe Bundle: Emma’s Ginger and Avocado Smoothie
£9.00
Why we’re different
We work with brilliant partners across the UK to source high quality ingredients from expert producers. No cutting corners, no second-rate stuff and no silly substitutions – just good, honest food at a proper price.
44 Foods was built around a simple idea: to create a fair way to shop
We believe that paying a proper price for proper food is the best and fairest thing we can do to create a sustainable food system for now and generations to come. By working closely with our partners, we get to see just how much hard work, expertise and skill goes into producing every pint of milk, round of bacon or freshly picked apple. It frustrates us that we have all been conditioned to expect our food to cost pennies not pounds.
So, if you’re looking for expertly produced ingredients at a price that’s fair to our partners and you’re happy to plan ahead and consider what you really need, you’ll be rewarded with fantastic quality produce, maximum freshness and ingredients you’ll really want to savour.
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Cacklebean Mixed Chicken Eggs (6)
£2.75 -
Large Orange (single)
£0.55 -
Cotswold Salted Butter (250g)
£2.99 -
Lemon (single)
£0.50 -
Organic Wild White Sourdough Loaf (800g)
£3.99 -
British Trimmed Cauliflower
£1.60 -
British Large Vine Tomatoes (400g)
£2.00 -
British Piccolo Tomatoes (220g)
£2.30 -
Bunched Bananas (4)
£1.50
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