Emma Nutrition

Simplifying the science through cooking and education. When I'm not on Mummy duties…

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Recipe: Crushed Blueberry Smoothie

If you’re after a cooling refreshing drink that’s packed full of tummy-friendly goodness you’ve got to try this recipe!

Blueberries x 10
Natural yoghurt x 2 tbsp
Almond milk or water x 150ml
Whey protein x 25gm

Place in blender and whizz!

Nutrition notes:
Combining the antioxidant effects of blueberries with the enzymes and probiotics of natural yoghurt this drink will make your tummy buzz (literally!) with excitement. Whey protein balances blood sugar levels.


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Wheat free pancakes

Wheat free pancakes ingredientsIngredients:


Oats x 2 tbsp
Pea protein x 2 tbsp
Banana x 1
Almond (or dairy/oat/any nut) milk x 50ml
Eggs x 2

Makes 6 medium sized pancakes

Natural Greek yoghurt x 200gm
Honey x 1 tbsp
Cinnamon x 2 tsp



  • Blitz the oats into oat flour or fine particles in a blender (I jiggle my blender around from side to side so it doesn’t overheat and gets an even blend).
  • Add the pea protein, banana & eggs to blend. Finally add the milk* slowly to get a good consistency.

*More milk = runnier pancakes ie bigger flatter ones


  • Combine yoghurt, honey and cinnamon mixing until smooth.


From my nutrition notes:
These are the healthiest pancakes you can find! Without any sugar but with the protein they will ensure you get that pancake fix without the sugar rush…and crash. For children you will need to omit the pea protein as it may overload their little kidneys. These are good for intolerances to wheat although not gluten as oats do contain gluten (wheat intolerance is usually as a result of processed wheat not gluten vs coeliacs disease with where one cannot eat oats).
Cinnamon balances the blood sugar and if you use a high protein full fat yoghurt you will feel full and satisfy a morning sweet craving.

**Edit Nov 2013 – my toddlers eat all of these now so you may need to double the mixture for a family 🙂

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Protein-rich breakfasts prevent unhealthy snacking in the evening, study finds

An interesting study I found this morning while eating my (egg!) breakfast.

In my experience personally and in my clients a protein breakfast is one of the most achievable and successful ways of reducing cravings and therefore snacking. Uncontrolled snacking that is….where you reach for a high sugar or high carb snack that will only satisfy for a few minutes. To curb cravings try eating an egg at breakfast or a protein drink a couple of hours after breakfast.

Protein-rich breakfasts prevent unhealthy snacking in the evening, study finds.

*note this study was funded by beef and egg boards but is valid research in my opinion.