The Instagram nutritionist has published the best healthy recipe book of the year - and she's shared her favourite lunchtime dishes with us. Yum!
Em The Nutritionist - the Insta nutritionist of the moment, with 1.5m followers and counting - is big on upgrading your lunchtime sandwich to something more nutritious. And that's just what she's done with her Tuna Melt recipe below, including swapping out gloopy mayo for a lighter yogurt dressing. I mean, just try to look at it without drooling. That's got to beat a sad supermarket sarnie, right?
It's one of a host of insanely delicious and healthy (those two adjectives don't always go together) dishes from her book So Good (Seven Dials, £17.26). Emily English, in case you're wondering, is a 28-year-old Londoner with a degree in nutrition from Kings College London and xperience in professional kitchens - she worked at her granny's restaurant as a teen. We tapped her up for several quick, pre-preppable lunch options - we've also got her Glow Bowl recipe and her Nature's Multivitamin (don't worry, it's not a pill) ready and waiting for you.
But first that Tuna Melt. Apron on? Let's do this.
Em the Nutritionist's Tuna Melt recipe
"A tuna melt is undeniably comforting. One thing I love to do with these classic recipes is make a few swaps to transform something we all know and love into a meal with extra nutritional benefits. The bread is brushed with garlicky extra virgin olive oil for healthy fats, and the filling swaps mayo for a lighter, high-protein yogurt mix."
Ingredients
Serves 1, takes 10 minutes. Under 535kcal per serving and 36g of protein
- 60g drained canned tuna in brine, flaked
- 1 spring onion chopped
- 1 tablespoon capers, chopped
- 1 heaped tablespoon thick natural yogurt
- 1 teaspoon American mustard
- 1 teaspoon white vinegar
- 2 teaspoons extra virgin olive oil
- 1 garlic clove, finely chopped
- Small handful of parsley leaves, finely chopped
- 2 slices of bread of choice
- 40g (1.oz) mature Cheddar cheese, grated
- Salt and pepper
Method:
1. In a bowl, mix the tuna with the spring onion, capers, yogurt, mustard and vinegar. Season with salt and pepper.
2. In another small bowl, mix the olive oil with the garlic and parsley, and season with salt and pepper.
3. Brush the garlic olive oil over both slices of bread on one side only. Flip the slices over and spoon the tuna mixture onto the un-oiled sides.
4. Sprinkle the grated cheese over the tuna mix and press the sandwich together.
5. Cook either in an air fryer at 200°C (400°F) for 3 minutes, flipping it over and cooking for a final 2 minutes until golden brown, or in a dry frying pan over a low-medium heat for a total of 5 minutes, flipping it so that both sides turn golden and the cheese melts.
So Good (Seven Dials, £17.26) by Emily English is out now