Dr Emily Prpa PhD | Nutrition Scientist(@thenutritionreporter) 인스타그램 상세 프로필 분석: 팔로워 270,450, 참여율 7.28%

HEALTHY CHOCOLATE TRUFFLE CAKE In honour of @britishbakeoff chocolate week!! INGREDIENTS: 2 ½ cups cooked sweet potato (about 2 large) 1 ½ cups ground almonds (almond flour) ¾ cup cocoa powder (unsweetened) ½ cup tahini (or almond butter for a sweeter flavour) ½ cup maple syrup (or honey) ¼ cup coconut oil, melted 1 tsp baking powder 1 tsp vanilla extract Pinch sea salt 100g 85% dark chocolate (melted) OPTIONAL TOPPINGS: Melted chocolate (add a little coconut oil for extra glossiness) Berries (I used raspberries) Sprinkling of chopped nuts (I chose pistachios) METHOD: 1. Preheat oven to 180°C (170°C fan) and line a springform cake tin with baking paper. 2. Wash the sweet potatoes, poke them with a fork and put them into the pre-heated oven for around 40-50 minutes until cooked. Once the potatoes are cooled, peel and add the flesh into a food processor. Blend until smooth. 3.Melt the chocolate in the microwave or using a double boiler. 4. In a large bowl, combine the blended sweet potato with the rest of the ingredients, including the melted chocolate and stir until thick and glossy. Or you can add all the ingredients into the food processor if it is big enough. 5. Pour the batter into the cake tin and using the back of a spatula or metal spoon, press the batter down and smooth it out. 6. Bake for 30-35 mins (should be fudgy, not dry). 7. Leave to cool completely before removing from the tin. You can also place it in the fridge at this point to firm up a little more so it is easier to slice. Cover in melted chocolate and top with any additional ingredients you like - berries and nuts are a great combo. #cake #dessert #gbbo #greatbritishbakeoff #highfibre #chocolate #sweetpotato #emilyprpa #dremilyprpa #nutrition #healthy #healthydessert #vegan #sexandthecity #reel #explorepage #explore #nourish #chocolatecake #nutritionist #healthyrecipe #recipe

DISCLAIMER If you want to hear what someone who dances like this has to say then stick around for the ride. Xoxo #thenutritionreporter #nutritionist #londonnutritionist #guthealthnutritionist

Hi, I’m Emily I’m a registered nutritionist with a PhD in Nutritional Sciences from King’s College London. I specialise in the science of gut health; my current research studies the connection between the gut and different organs and systems in the body, including the brain, skin and immune system. I am not here to influence; I am here to inform. My wellness journey began in 2012, but yours is the one that matters. I love matcha, Pilates, running, the ocean, sunsets, public speaking, early mornings and early nights. I don’t know where I would be without my family and the female friendships in my life. I laugh when I’m nervous. I eat ultra-processed foods. I overthink. I wear my heart on my sleeve. I dance when the world feels too big. If I could tell my younger self one thing it would be “You will find your people” xoxo #guthealthnutritionist #londonnutritionist #nutritionist #nutritionistlife 📷 @jadealanaphotography

Food is love, and you can spread it by gifting this to your loved ones! It’s warm from the spices, cluster-y and so delicious 🩷🎄 INGREDIENTS: 2 cups oats 1/3 cup dried cranberries ½ cup pecans, chopped ½ cup walnuts or hazelnuts, chopped 1/3 cup pumpkin seeds 2 tbsp ground flaxseeds +3-4 tbsp warm water 1/3 cup peanut butter ¼-1/3 cup maple syrup (depending on your taste) 1 tsp pure vanilla extract SPICES: ¼ tsp ground clove 1 tsp ground ginger 1 tsp nutmeg 1 tsp cinnamon pinch of sea salt optional: ¼ cup coconut flakes METHOD: 1. Pre-heat the oven to 160C. Make the flax egg by mixing the ground flax seeds in a bowl with the warm water and set aside. 2. In a large bowl, mix the dry ingredients, including the oats, chopped walnuts and pecans, the dried cranberries, pumpkin seeds, optional coconut flakes and the spices. 3. In another smaller bowl, mix the flax egg with the peanut butter, maple syrup and vanilla extract until smooth. Pour this onto the dry oat mix and mix until evenly coated. 4. Spread the granola onto a parchment-lined baking sheet. Use your spatula to push down the granola to allow it to form clusters in the oven. 5. Bake in the oven for around 20 minutes, gently mixing it a little half-way through. The more you mix, the less clusters can form. 6. Wait until fully cooled down before breaking the granola. Store in an air-tight container until consumption. #breakfast #festive #festivegranola #granola #fibre #nutrition #whatieat #mealprep #breakfast #christmas #christmasrecipe #vlogmas #thenutritionreporter #emilyprpa #dremilyprpa #nutritionist #foodislove #waitrose #waitrosead #explorepage #explore #plantbased #wholefood #plantpoint #christmasgranola #healthy #healthyrecipe

What I eat when I’m in the Christmas spirit – as a PhD Nutrition Scientist 🩷🎄 🥣 Breakfast: festive spiced granola with greek yoghurt and berries 🥪 Lunch: my take on a christmas toastie 🍪 Snack: white chocolate and gingerbread cookie 🥗 Dinner: Mildred’s takeout shared with a friend. I also had some salmon that needed eating so had that on the side. All these RECIPES COMING OUT THIS WEEK and I am so excited to share them with you! They are some of my faves yet!!! ⚠️ these videos are shared for inspiration only. #whatieat #whatieatrealistic #whatieatinaday #wieiad #vlogmas #healthyrecipes #sweettreat #christmasfood #christmasrecipes #healthyhabits #fibre #healthy #guthealth #womenshealth #nutrition #nutritionist #nutritionscientist #nutritionscience #diet

Just over here trying to make the student loan worth it… And save you all from doing a PhD yourself 🩷 #healthyrecipes #healthyfood #food #recipe #healthyrecipe #nutrition #nutritionist #guthealth #diet #food #foodfreedom #healthydesserts #health #yum #womenshealth #balance #wellnessjourney #chocolate #sweettreat #mealprep #explorepage✨ #explore

HOW TO BUILD BALANCED BOWLS: Double Chocolate Truffle Cake Slice 🩷 The formula: Sweet potato cake = CARBS = ENERGY + Greek yoghurt = PROTEIN = SATIETY + Sweet potato, berries, nuts = FIBRE = FULLNESS + Dark chocolate, tahini, nuts = FATS = NOURISHMENT + THIS CAKE = JOY = HAPPINESS Here’s the science: 1️⃣ As you add complex carbs (e.g., quinoa, sweet potato, brown rice), you’ll feel energised — carbs are your body’s preferred fuel source. 2️⃣ When you add a source of protein (e.g., salmon, tofu, eggs), you’ll feel satisfied — protein helps regulate hunger and supports hormone health. 3️⃣ Adding fibre (e.g., greens, beans and sweetcorn, veggies) makes you feel full — and support your gut microbiome while you’re at it. 4️⃣ As you add healthy fats (e.g., avocado/guac, olive oil, nuts, seeds), you’ll feel nourished — fats help you absorb key vitamins and support your hormones balance. 5️⃣ And adding a little of what you’re craving (e.g., nacho crisps, chocolate, or cheese), you’ll feel happy — and isn’t that what matters most? So now that’s a plate to make me feel: energised, satisfied, full, nourished and happy. 👩‍🍳 If you want to make my viral sweet potato double chocolate truffle cake, it’s pinned to the top of my page! #chocolate #chocolatecake #healthydessert #sweettreat #wieiad #whatieat #whatieatrealistic #snack #healthysnack #protein #foodinspo #nutritionist #nutritiontips #foodfreedom #balance #balance #balancedliving #food #recipe #healthyrecipe #healthyfood #nutrition #nutritionscience #womenshealth #diet #dremilyprpa #guthealthnutritionist #emilyprpa #nutritionscientist

APPLE PIE PORRIDGE 🍎🍂 for the ultimate cosy breakfast. It will warm and fill you up with fibre, protein, healthy fats and so much joy. INGREDIENTS ½ cup oats ¼ cup apple puree ½ tsp cinnamon ¼ tsp ground clove ½ tsp ground nutmeg 1 cup milk of your choice 1 tsp pure vanilla extract 1 tbsp ground flaxseeds Pinch of salt 100g greek-style yoghurt (use high-protein if you can) Optional scoop of protein powder 1 tbsp nut butter of choice (I used almond butter) FOR THE APPLE TOPPING 1 red apple Pinch of cinnamon Drizzle of maple syrup METHOD: 1. Start by making the apple topping. Cut the apple into bite-sized pieces and add them to a pan. Drizzle with the maple syrup and some cinnamon. On medium-high heat, fry the apples for a few minutes until they start to caramelize and turn golden (and smell amazing). 2. In a saucepan, mix the oats, plant milk, ground flax, pinch of salt and cook for a few minutes until thick. Depending on the consistency you like, add more or less milk. 3. Once off the heat, add the apple puree, vanilla extract, spices, the optional protein powder and half the greek yogurt. Mix well. 4. Serve in a bowl, top with the rest of the yoghurt, nut butter and the apple toppings. Enjoy! #porridge #oatmeal #breakfast #warmbreakfast #cozybreakfast #winterbreakfast #nutrition #nourish #highfibre #highprotein #dremilyprpa #emilyprpa #dremily #thenutritionreporter #apple #applepie #explore #explorepage #discover #viral #fall #fallgirl #wintergirlaesthetic #autumn #balancedbowl #balanced #whatieat

Protein timing: explained 🩷💪 Your muscles stay in repair mode for up to 48 hours after strength training, so it’s your total daily protein that really counts – not a frantic 30-minute race to eat as much protein as you can after your workout. #protein #proteinforwomen #womenshealth #proteinpowder #preworkout #postworkout #fitness #healthylifestyle #lifestyle #workout #nutrition #nutritiontips #highprotein #wellness #dremilyprpa #emilyprpa #nutritionist #nutritionscientist #science #nutritionscience

This is the ultimate rocky frond recipe 🍫🩷 INGREDIENTS: FOR THE CRISPY CHICKPEAS 1 can chickpeas, drained & rinsed 2 large rice cakes ¼ cup goji berries or dried cranberries ¼ cup pistachios ⅓ cup macadamia nuts or hazelnuts 2-3 tbsp peanut butter 2 tbsp maple syrup 100g dark chocolate 1 tsp coconut oil Some chopped pistachios and goji berries to top (optional-chopped peanuts also work) Pinch of sea salt METHOD: 1. Pre-heat the oven to 180C (160C-170C fan) 2. Line a baking sheet, add the chickpeas, drizzle with olive oil and pinch of salt. Mix and bake in the oven for around 20 minutes until crispy. 3. In a large bowl, break up the rice cakes, add the cooled chickpeas, macadamia nuts and mix well. Combine with the peanut butter and maple syrup until everything is evenly coated. 5. Melt the chocolate with the coconut oil in the microwave or double-boiler. Pour over the nut mixture and combine well until everything is coated. 6. Pour mixture onto a lined baking sheet. Using a the back of metal spoon, press down and into a rectangle shape. Top with some crushed pistachios, goji berries (or chopped peanuts) and a pinch of sea salt. 7. Chill in the fridge for a minimum of 1 hour or overnight before slicing. #chocolate #healthytreat #treat #sweettreat #chocolatebark #chickpea #highfibre #highprotein #plantprotein #snack #plantpoints #explore #nutrition #explorepage #dremilyprpa #thenutritionreporter #wieiad #whatieat #nourish #foodfreedom #craving #sweettooth #recipe #easyrecipe #fibre

HOW TO BUILD BALANCED BOWLS: Berry Breakfast Crumble 🩷🍓 The formula: Oats = CARBS = ENERGY + Greek yoghurt = PROTEIN = SATIETY + Berries, chia seeds, walnuts, flax = FIBRE = FULLNESS + Peanut butter = FATS = NOURISHMENT + Dark chocolate = JOY = HAPPINESS As always, here’s the science: 🌟 As you add complex carbs (e.g., quinoa, sweet potato, brown rice), you’ll feel energised — carbs are your body’s preferred fuel source. 🌟 When you add a source of protein (e.g., salmon, tofu, eggs), you’ll feel satisfied — protein helps regulate hunger and supports hormone health. 🌟 Adding fibre (e.g., greens, beans and sweetcorn, veggies) makes you feel full — and support your gut microbiome while you’re at it. 🌟 As you add healthy fats (e.g., avocado/guac, olive oil, nuts, seeds), you’ll feel nourished — fats help you absorb key vitamins and support your hormones balance. 🌟 And adding a little of what you’re craving (e.g., nacho crisps, chocolate, or cheese), you’ll feel happy — and isn’t that what matters most? 🌟 So now that’s a plate to make me feel: energised, satisfied, full, nourished and happy ✨💫 👩‍🍳 If you want to make these overnight oats - I shared the recipe earlier this week on my page. #breakfast #crumble #berrycrumble #cozybreakfast #winterbreakfast #highfibre #sweettreat #wieiad #whatieat #whatieatrealistic #protein #quickbreakfast #foodinspo #nutritionist #nutritiontips #foodfreedom #balance #balancedliving #food #recipe #healthyrecipe #healthyfood #nutrition #womenshealth #diet #scienceandthecity #dremilyprpa #guthealthnutritionist #londonnutritionist

🌱 Plant proteins aren’t “incomplete” because they’re missing amino acids – they do contain all nine essential ones, just with one that’s lower in amount. 🥩 Animal proteins naturally have all nine in the right proportions, but plant proteins can easily meet your needs as long as you eat a variety across the day. 💛 Here’s a starting point: my tofu scramble. I love to make this as meal-prep, so I use a whole block of tofu. Half the portion if you just want to make it for one serving! 1 block firm tofu Drizzle of olive oil 1 tsp ground turmeric ½ tsp garlic powder 1 tsp dried mixed herbs Small handful of fresh dill, finely chopped Pinch of salt and pepper Splash of milk (I used soy) 1 tbsp nutritional yeast 2 tsp capers 1. Crumble the tofu into small bits with your hand or with a fork. 2. Add the crumbled tofu into a pan, drizzle in some olive oil and add the turmeric, garlic powder, dried mix herbs, pinch of salt and pepper. Fry the tofu for 3 minutes on medium-high heat. 3. Pour in the milk and sprinkle in the nutritional yeast, as well as the chopped dill and capers. Mix well. 4. Optionally, serve with sourdough toast, avocado, rocket salad, drizzle of olive oil and a sprinkle of mixed nuts and seeds from a diversity jar, for the ultimate balanced bowl. #plantprotein #plants #highprotein #protein #science #scienceexplained #discover #explore #explorepage #tofuscramble #tofu #soy #soyprotein #completeprotein #nutrition #nutritionist #dremilyprpa #emilyprpa #fibre #highfibre #balancedbreakfast #breakfast #breakfastplate #vegan #plantbased #wholefood #wholefoodplantbased #wfpb