What are the opening hours?

Monday 9am - 5pm Tuesday 9am - 5pm Wednesday 9am - 5pm Thursday 9am - 5pm Friday 9am - 5pm

Emma's Nutrition

Home
United Kingdom
London
Emma's Nutrition

Emma Ellice Flint degree-qualified Nutritionist, Perimenopause Menopause focus, Cookbook Author, Chef

Nutritionist, chef and author - wholesome nutrition to help heal your gut and balance your hormones. Emma's work focus is the perimenopause and menopause, how what someone eats can beneficially change their body and mind health during this time.

16/10/2026

Creamy Chickpea and Aubergine Curry 🍛

One of my favourite midlife dinners, perfect to celebrate and it ticks so many boxes 👇

🌱 Calcium-set tofu brings soya isoflavones, a type of plant oestrogen
💪 22g protein per portion, with option to easily add more
🦴 A good source of calcium for bone health
🫒 Olive oil, turmeric, ginger and colourful veg, rich in polyphenols for anti inflammatory benefits
🌾 13g fibre to feed your gut microbes

It looks involved but comes together with very little effort 🙌

Serves 4

🛒 INGREDIENTS
- 1 large red onion (200g), chopped
- 3 garlic cloves, peeled
- 750g aubergine, cut into bite-sized pieces
- 3 tbsp extra virgin olive oil
- 1 heaped tbsp grated fresh ginger
- 2 long red chillies, deseeded and finely chopped
- 2 heaped tsp ground cumin
- 2 tsp ground turmeric
- 250ml passata or 1 x 400g tin chopped tomatoes
- 150g raw cashews
- 1 tbsp honey
- 1 x 400g tin chickpeas, drained (about 250g)
- 300g calcium-set firm tofu, crumbled
- 4 handfuls kale or chard, chopped

👩‍🍳 METHOD
1️⃣ Put the onion, whole garlic cloves, aubergine and oil in a large shallow pan over a medium-low heat. Cover and sweat for 15 mins, stirring now and then, until the aubergine softens.
2️⃣ Stir in the ginger, chilli, cumin and turmeric. Cook for 1 min until fragrant.
3️⃣ Add the passata plus 125ml water (or the tin of tomatoes). Cover and cook for 5 mins.
4️⃣ Meanwhile, blend the cashews, honey and 250ml water until smooth and creamy.
5️⃣ Stir the cashew cream, chickpeas, tofu and kale into the curry. Cook until the kale wilts and everything is heated through. Season with salt and pepper.

💡 Tip: check the tofu label for calcium sulphate. That’s what gives this curry its calcium boost.

❄️ Keeps for 2 days in the fridge, or freeze in portions.

Per portion (approx): 22g protein | 13g fibre | 253mg calcium Want to boost the protein and phytoestrogens? Add in some edamame beans.

💬 Save this for a busy weeknight and send it to a friend who’d love it.

14/10/2026

Love extra virgin olive oil but been told not to cook with it? That advice usually comes from smoke point, and smoke point turns out to be a poor guide to how an oil actually behaves in the pan.

In a 2018 heating study, extra virgin olive oil was the most stable of all the common cooking oils tested, closely followed by coconut oil.

Coconut oil does well because it’s mostly saturated fat, the type of fat also found in butter and cheese. Extra virgin olive oil does even better because of its natural polyphenols and vitamin E, which protect it as it heats.

The catch is that quality matters. Fresh, well-made oil keeps far more of those protective compounds.

My friend Elizabeth Berger from has written today’s Substack on exactly this, plus a lovely autumn soup recipe.

Link in bio.

Sources: De Alzaa F, Guillaume C, Ravetti L. Acta Scientific Nutritional Health, 2018. The study was carried out by Modern Olives, an Australian olive oil testing laboratory.
An independent 2023 study from the University of Granada also found olive oils more resistant to heat damage than seed oils during repeated frying (Martín-Torres et al., Foods, 2023).

01/10/2026

One tray of roast vegetables. Dinner tonight, lunches sorted for days 🥗

Caramelised fennel, charred aubergine, sweet red onion and cauliflower, finished with toasted seeds, creamy avocado and a sharp mustard dressing.

You get flavour and crunch, plus more plant variety than most of us manage in a day.

I’ve also included why the olive oil and avocado are doing more than you’d think, and a quiet nod to bone health for anyone who read my Substack emails back in March.

The full recipe, with my make-ahead lunch method, is on my Substack. Link in bio and Stories. 👆

26/09/2026

Last night I was in London for the launch of Tackling Gender Bias in the Healthcare System by Jinty Sheerin and Louise Hockings-Thompson of 🎉🥳

I’ve followed their podcast for a long time. Episode after episode, they give women the space to tell their stories in full, and those stories show a pattern that’s hard to ignore. This book brings those experiences together, names the problem clearly and, importantly, looks at what can be done about it.

In my clinic, I hear versions of these stories. Women describe years of fatigue, pain, heavy periods or perimenopausal symptoms being put down to stress or age, or being told “it’s all in your head”, “you have a low pain threshold” or “give it time, it’ll go away”, without anyone looking further.

The evidence backs this up. When the UK government gathered evidence for the Women’s Health Strategy for England, 84% of respondents said there had been times when healthcare professionals did not listen to them. For decades, women were also underrepresented in clinical research, so much of what we know about treatment was built on data from men.

The stories in this book are hard to believe. But they happened, and that’s the problem.

A couple of practical points from Lou and Jinty stayed with me. Take someone with you to your appointments. And if a doctor won’t treat you or doesn’t take your concerns seriously, you can ask them to record that decision in writing. Clear, calm and useful.

It was a room full of women doing the work, whether as healthcare professionals or by sharing their own stories to help others. I came away with a sense that change is possible when we keep speaking up and supporting each other.

If you’ve ever sat in an appointment feeling unheard, or supported your mother, sister or daughter through one, read this book. In fact, everyone should read it.

Congratulations, Jinty and Lou. 📚

22/09/2026

Bored of lunch? These rice paper rolls make a crunchy, delicious change and you’d be surprised how easy they are to make😀🙌🏻

I stuff mine with sprouted lentils for a fibre and microbiome boost (most rice paper rolls are woefully light on fibre, which always bothers me), plus crisp cabbage, avocado, cucumber, herbs and pickled ginger all help too ✅

They look fancy, but it’s genuinely a 10-minute job once you’ve got your ingredients prepped. Soften the rice paper in warm water, layer up your fillings, fold and roll ✅

My favourite bit: get friends round, put all the fillings on the table, and let everyone build their own. The rookie over-stuffing fails are half the fun 🥳

Full recipe (and my sprouted lentil how-to) is on my Substack, link in Stories
🥑🥒🌶️🫑🦐

15/09/2026

🎉🎉🎉I’m so pleased as today my publisher is re-releasing The Hormone Cookbook, globally 🥳📖🌏

Many of you have contacted me to ask when they can buy it, I’m so happy to be finally able to tell you it’s available again

It the same great recipes with an important difference 🧐

Earlier this year I went through every page of the science and updated it. Not a light pass, days spent checking what’s held up since 2017, what’s moved on, and what needed re-wording because the evidence has shifted.

Recipe books don’t usually get that treatment. But the reason this one exists at all is the evidence behind it, so reprinting it unchanged never felt like an option.

If you already own a copy, the recipes are the ones you know. If you don’t yet . . . today’s the day.

To buy head to any large book store or see the link in my Stories and on my website (link in bio)

04/09/2026

🥳The Hormone Cookbook is back🥳

Fully updated science, same recipes that have worked so well, out 15th September.

To mark it, I’ve put one of my favourites up on Substack: Crispy fish cakes, sweet potato fries, and red cabbage slaw with a creamy tahini mayo.

✅ Recipe link in my Stories and link to my Substack in my bio.

Pre-order the cookbook via the link in my Stories too 👍🏻

Whoop whoop 🙌🏻

I’m one very excited author ☺️

30/08/2026

Bone Health 🦴🦴🦴

There’s research that points towards it being so much more than the “just take a calcium supplement” approach.

A study published this year followed 223 postmenopausal women for two years and tracked their diet, activity and bone density.

Here’s what it found:

→ Calcium and vitamin D intake . . no significant link to bone strength in this group

→ Higher fat intake was linked to lower hip bone density

→ But, 🥳🥳🥳 and here’s the positive news . . . women who ate more fibre through food had better bone microarchitecture (and if you’re wondering about a fibre supplement, the trial evidence there is much smaller and more mixed, so this is very much a food, not supplements, story)

🦴Put together, it’s a pattern I keep seeing in the research: it’s not about any single supplement. It’s about the whole plate, and the whole day.

This is exactly why we didn’t want our Bone Health Workshop (26th September) to be “here’s a supplement list.” Bone is built by movement, sunlight, sleep, hormones, gut health, and nutrition working together, and most advice only ever gives you one piece of that.

We’ll be giving you the whole picture.

Including the nutrient framework I use with clients (I call it the “Synergy of 5”) and a Mediterranean tasting menu built to demonstrate it.
Whilst experienced pilates professional Dinah Dinah Siman Menopause Pilates will be guiding you in movement to support balance, flexibility, and build strong bones, safely.

Early bird spaces are limited. Link in bio and stories to book, We’d love to see you there.

PMID: 41622331

29/07/2026

Every summer I find myself sprouting lentils again 🌱

It’s one of those habits that costs almost nothing, takes barely any effort, and somehow still feels a little magical every time.

A small handful of dried lentils + water + a few days of rinsing = crisp, fresh sprouts ready for salads, wraps, grain bowls, or just eaten by the handful with a little smoked salt.

Quick truth: sprouted lentils aren’t “better” or “worse” for you than cooked ones, both are excellent. I sprout mine because I love the process, the crunch, and the variety it brings to my plate (my gut microbes seem to agree).

All you need:
 🫙 a jar or bowl 🌾 dried whole lentils (Beluga or Puy are my favourites) 💧 water 🧺 a clean cloth or tea towel

Rinse morning and evening for 2-3 days until the shoots are about twice the length of the lentil, then they’re ready. In Summer they’re often ready after a day!

All the details on my Substack, link in bio

Have you ever tried sprouting? Tell me below 👇

17/07/2026

Polyphenols: tiny plant compounds with surprisingly big potential 💚✅🥗

Polyphenols are one of the reasons I encourage people to eat a wide variety of colourful plant foods🍆🥒🥔🌽🥕🥦🍅

They’re naturally found in all plant foods, such as berries, apples, herbs, spices, extra virgin olive oil, tea, coffee, cocoa, beans, nuts, seeds, and vegetables 🍓🍒🥑🍊🍎🌱

Unlike vitamins, polyphenols don’t work by preventing a specific deficiency. Instead, they interact with our gut microbes, helping the beneficial ones thrive and encouraging them to produce compounds that support the gut lining and it seems overall anti inflammatory health benefits across the body.

Scientists are investigating how diets naturally rich in polyphenols may help support healthy ageing, heart health, brain health and metabolic health 🙌🏻✅

While there’s still much to learn, the evidence is growing that regularly including a wide variety of polyphenol-rich foods is one of the many ways we can support long-term health😀💪

✨ My advice? Don’t worry about counting polyphenols. Simply aim to eat more plant food, more colours and more variety. Your gut microbes will thank you🦠

Do you have a favourite polyphenol-rich food you eat on repeat? ⬇️
In the Summer mine is fresh dill 😎☀️🌱💚

Address

Hera Nutrition, 71-75 Shelton Street
London
WC2H9JQ

Opening Hours

Monday	9am - 5pm
Tuesday	9am - 5pm
Wednesday	9am - 5pm
Thursday	9am - 5pm
Friday	9am - 5pm

Website

http://www.emmasnutrition.com/

Alerts

Be the first to know and let us send you an email when Emma's Nutrition posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.