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PORRIDGE BREAD If you’ve never heard of this before, allow me to introduce you! I used to think my mum was crazy for eating this back in the day, but now I completely love it 😂. Such a good thing to meal prep for the week and you can go crazy with the toppings. Smoked salmon, cream cheese & cucumber also slaps. ▫️400g (GF*) rolled oats ▫️2 tsp bicarbonate of soda ▫️½ tsp fine salt ▫️500g thick skyr or Greek yoghurt ▫️220ml milk ▫️1 egg, beaten ▫️Mixed seeds, to top 1. Preheat the oven to 200°C fan and grease and line a 2lb loaf tin. 2. Add the oats, bicarbonate of soda and salt to a large bowl and mix together. 3. Add the yoghurt, milk and egg, then mix really well until fully combined. 4. Tip into the loaf tin, pack down and smooth the top with the back of a spoon and score a line down the middle with a knife. Scatter over the seeds and gently press them in with your hands. 5. Bake for 45 minutes, leave to cool for 5 minutes, then carefully remove from the tin (paper still on) and place directly onto the oven shelf for a final 5 minutes to crisp up the crust. Store wrapped up in the fridge for up to a week. ENJOY! #porridgebread #highproteinmeals #healthyrecipes #glutenfreerecipe
4.22M
79.9K
899
2mo ago
emmapetersen
PORRIDGE BREAD If you’ve never heard of this before, allow me to introduce you! I used to think my mum was crazy for eating this back in the day, but now I completely love it 😂. Such a good thing to meal prep for the week and you can go crazy with the toppings. Smoked salmon, cream cheese & cucumber also slaps. ▫️400g (GF*) rolled oats ▫️2 tsp bicarbonate of soda ▫️½ tsp fine salt ▫️500g thick skyr or Greek yoghurt ▫️220ml milk ▫️1 egg, beaten ▫️Mixed seeds, to top 1. Preheat the oven to 200°C fan and grease and line a 2lb loaf tin. 2. Add the oats, bicarbonate of soda and salt to a large bowl and mix together. 3. Add the yoghurt, milk and egg, then mix really well until fully combined. 4. Tip into the loaf tin, pack down and smooth the top with the back of a spoon and score a line down the middle with a knife. Scatter over the seeds and gently press them in with your hands. 5. Bake for 45 minutes, leave to cool for 5 minutes, then carefully remove from the tin (paper still on) and place directly onto the oven shelf for a final 5 minutes to crisp up the crust. Store wrapped up in the fridge for up to a week. ENJOY! #porridgebread #highproteinmeals #healthyrecipes #glutenfreerecipe
HONEY CASHEW CHICKEN Don’t you even dare let this one get dusty in your saved folder. 52g protein per serving AND tastes like a takeaway. winwinwin. Serves 4 ▫️650g chicken breast, cut into very thin strips ▫️1 tbsp dark soy sauce ▫️1 tsp white pepper ▫️2 heaped tbsp cornflour ▫️handful of cashews ▫️1 onion, cut into chunks ▫️1 red bell pepper, cut into chunks ▫️1 green bell pepper, cut into chunks ▫️1 thumb-sized piece ginger, minced ▫️2 large garlic cloves, minced For the glaze: ▫️2 tbsp dark soy sauce ▫️2 tbsp light/reg soy sauce ▫️1 tbsp honey ▫️1 tbsp rice vinegar ▫️1 tsp fish sauce (optional) spring onions + sesame seeds to serve rice of choice Method: 1. Prep your veggies. Mix all the glaze ingredients together in a small jar or bowl and set aside. Toss the chicken with the soy sauce, then cornflour, pepper and a good pinch of salt. 2. Heat a drizzle of neutral oil in a large wok or frying pan over high heat. Add the cashews and toast for 2–3 minutes, tossing often, until golden. Remove and set aside. 3. Re-oil if needed, then add the chicken. It may clump together slightly, so use tongs to separate as it cooks. Fry for 5–6 minutes until golden and cooked through. Remove from the pan. 4. Re-oil again, then add the onion and cook for 2–3 minutes until starting to soften. Add the peppers and ginger and stir-fry for 4–5 minutes, then add the garlic and cook for another 30 seconds. 5. Return the chicken and cashews to the pan, pour over the glaze and toss everything together until sticky and glossy. 6. Serve over rice and finish with spring onions + sesame seeds if you like. ENJOY! #fakeaway #quickdinner #highproteinmeals #healthyish
3.44M
50.6K
262
5mo ago
emmapetersen
HONEY CASHEW CHICKEN Don’t you even dare let this one get dusty in your saved folder. 52g protein per serving AND tastes like a takeaway. winwinwin. Serves 4 ▫️650g chicken breast, cut into very thin strips ▫️1 tbsp dark soy sauce ▫️1 tsp white pepper ▫️2 heaped tbsp cornflour ▫️handful of cashews ▫️1 onion, cut into chunks ▫️1 red bell pepper, cut into chunks ▫️1 green bell pepper, cut into chunks ▫️1 thumb-sized piece ginger, minced ▫️2 large garlic cloves, minced For the glaze: ▫️2 tbsp dark soy sauce ▫️2 tbsp light/reg soy sauce ▫️1 tbsp honey ▫️1 tbsp rice vinegar ▫️1 tsp fish sauce (optional) spring onions + sesame seeds to serve rice of choice Method: 1. Prep your veggies. Mix all the glaze ingredients together in a small jar or bowl and set aside. Toss the chicken with the soy sauce, then cornflour, pepper and a good pinch of salt. 2. Heat a drizzle of neutral oil in a large wok or frying pan over high heat. Add the cashews and toast for 2–3 minutes, tossing often, until golden. Remove and set aside. 3. Re-oil if needed, then add the chicken. It may clump together slightly, so use tongs to separate as it cooks. Fry for 5–6 minutes until golden and cooked through. Remove from the pan. 4. Re-oil again, then add the onion and cook for 2–3 minutes until starting to soften. Add the peppers and ginger and stir-fry for 4–5 minutes, then add the garlic and cook for another 30 seconds. 5. Return the chicken and cashews to the pan, pour over the glaze and toss everything together until sticky and glossy. 6. Serve over rice and finish with spring onions + sesame seeds if you like. ENJOY! #fakeaway #quickdinner #highproteinmeals #healthyish
MEAL PREP BAKED OATS | carrot cake 🥕 My favourite cake of all time in breakfast form? YES PLEASE. Makes 4-5 servings. ▫️ 200g rolled oats ▫️ 2 bananas ▫️ 60g soy protein ▫️ 420ml milk ▫️ 1.5 tsp baking powder ▫️ 1 tsp mixed spice ▫️ 1 tsp cinnamon ▫️ 70g grated carrot ▫️ 40g raisins ▫️ pinch of salt For the top: ▫️ 150g thick yoghurt + honey + lemon juice ▫️ 30g walnuts 1. Preheat your oven to 180°C fan. 2. In a 9×6 baking dish (line if yours tends to stick), mash the bananas until smooth. Add the oats, soy protein, mixed spice, cinnamon, baking powder, milk, grated carrot and raisins. Stir until everything is fully combined, then smooth the top and clean down the sides. 3. Bake for about 35 minutes, until golden and set in the middle. 4. Meanwhile, mix the yoghurt with a little honey and lemon juice to taste. 5. Once the baked oats are out of the oven, let them cool for 5–10 minutes so the squares hold their shape. Spread over the yoghurt mixture and finish with the chopped walnuts. 6. Slice into portions. Microwave for 1 minute to warm through or enjoy cold for more of an oat-bar vibe. Store leftovers in an airtight container in the fridge. ENJOY! * If you’re using a different protein powder, you may need to adjust the liquid. Start with 150ml milk and add gradually until you reach the consistency shown in the video. . . . . . #bakedoats #mealprepbreakfast #highproteinbreakfast #healthybreakfastideas #healthybreakfast #carrotcakeoats #mealprepideas #batchcooking
2.27M
17.6K
296
8mo ago
emmapetersen
MEAL PREP BAKED OATS | carrot cake 🥕 My favourite cake of all time in breakfast form? YES PLEASE. Makes 4-5 servings. ▫️ 200g rolled oats ▫️ 2 bananas ▫️ 60g soy protein ▫️ 420ml milk ▫️ 1.5 tsp baking powder ▫️ 1 tsp mixed spice ▫️ 1 tsp cinnamon ▫️ 70g grated carrot ▫️ 40g raisins ▫️ pinch of salt For the top: ▫️ 150g thick yoghurt + honey + lemon juice ▫️ 30g walnuts 1. Preheat your oven to 180°C fan. 2. In a 9×6 baking dish (line if yours tends to stick), mash the bananas until smooth. Add the oats, soy protein, mixed spice, cinnamon, baking powder, milk, grated carrot and raisins. Stir until everything is fully combined, then smooth the top and clean down the sides. 3. Bake for about 35 minutes, until golden and set in the middle. 4. Meanwhile, mix the yoghurt with a little honey and lemon juice to taste. 5. Once the baked oats are out of the oven, let them cool for 5–10 minutes so the squares hold their shape. Spread over the yoghurt mixture and finish with the chopped walnuts. 6. Slice into portions. Microwave for 1 minute to warm through or enjoy cold for more of an oat-bar vibe. Store leftovers in an airtight container in the fridge. ENJOY! * If you’re using a different protein powder, you may need to adjust the liquid. Start with 150ml milk and add gradually until you reach the consistency shown in the video. . . . . . #bakedoats #mealprepbreakfast #highproteinbreakfast #healthybreakfastideas #healthybreakfast #carrotcakeoats #mealprepideas #batchcooking
SPICY TUNA BOWL A healthy, high protein, 10 minute BANGER. ▫️1/4 cucumber, thinly sliced ▫️1 spring onion, finely sliced ▫️splash of dark soy sauce ▫️splash of rice vinegar ▫️drizzle of honey ▫️1 tin tuna ▫️2 tbsp light mayo ▫️2 tsp crispy chilli oil ▫️juice of 1/2 lime ▫️1/2 pouch jasmine rice ▫️handful of shelled edamame ▫️1 sheet nori, torn ▫️sriracha 1. In a small pot, combine the sliced cucumber with the soy sauce, rice vinegar, honey and spring onions. Seal and shake until fully coated. 2. In another bowl, combine the tuna, mayo, lime juice and chilli oil. Mix until well coated. 3. Microwave the rice according to packet instructions. Thaw the edamame if necessary. 4. Assemble bowl, finishing with a drizzle of sriracha or sweet chilli. ENJOY! . . . . #quicklunch #easylunchideas #tunaricebowl #tunabowl #sushibowl #spicytuna #dinnerideas #healthyrecipes #easyrecipes
1.99M
33.6K
108
8mo ago
emmapetersen
SPICY TUNA BOWL A healthy, high protein, 10 minute BANGER. ▫️1/4 cucumber, thinly sliced ▫️1 spring onion, finely sliced ▫️splash of dark soy sauce ▫️splash of rice vinegar ▫️drizzle of honey ▫️1 tin tuna ▫️2 tbsp light mayo ▫️2 tsp crispy chilli oil ▫️juice of 1/2 lime ▫️1/2 pouch jasmine rice ▫️handful of shelled edamame ▫️1 sheet nori, torn ▫️sriracha 1. In a small pot, combine the sliced cucumber with the soy sauce, rice vinegar, honey and spring onions. Seal and shake until fully coated. 2. In another bowl, combine the tuna, mayo, lime juice and chilli oil. Mix until well coated. 3. Microwave the rice according to packet instructions. Thaw the edamame if necessary. 4. Assemble bowl, finishing with a drizzle of sriracha or sweet chilli. ENJOY! . . . . #quicklunch #easylunchideas #tunaricebowl #tunabowl #sushibowl #spicytuna #dinnerideas #healthyrecipes #easyrecipes
CHARRED CORN, CHICKEN & AVO SALAD with @fage_uk ad If you’ve followed me for a while, you’ll know I alwayssss have tubs of FAGE Total yoghurt in my fridge. It’s honestly one of my kitchen staples, and not just for breakfast !! I use it in everything from marinades to dressings to dips as it’s so creamy and naturally rich in protein. Here, the yoghurt keeps the chicken beautifully juicy, then transforms into the creamiest jalapeño + lime dressing that ties everything together. Completely YUM. Serves 4. For the chicken: ▫️650g skinless, boneless chicken thighs ▫️ 100g FAGE Total 5% ▫️ 1 tsp smoked paprika ▫️ 1 tsp ground cumin ▫️ ½ tsp dried oregano ▫️ ½ tsp garlic granules ▫️ salt and pepper For the dressing: ▫️ 250g FAGE Total 5% ▫️ 30g sliced jalapeños ▫️ 1 garlic clove ▫️ Juice of 1 large lime ▫️ 1 tsp honey ▫️ 1 tbsp extra virgin olive oil ▫️ Small handful coriander (including the stalks) For the salad: ▫️ 3 corn on the cobs (or frozen sweetcorn) ▫️ 1/2 red onion, finely sliced ▫️ 1 large avocado, diced ▫️ 100g feta, crumbled ▫️ 1 romaine lettuce ▫️ a small handful coriander, roughly chopped ▫️ a handful of lightly salted tortilla chips, crushed Method 1. In a large bowl, combine the chicken with the FAGE Total yoghurt, smoked paprika, cumin, oregano, garlic granules, a generous pinch of salt and plenty of black pepper. Mix well to coat, then leave to marinate for at least 20 minutes, or overnight if you have time. 2. Next, char the corn. If using fresh corn, lightly brush with oil and cook in a very hot griddle pan or barbecue for 10-12 minutes, turning occasionally until lightly charred all over. Alternatively, roast at 220c fan for 20-25 minutes until golden in places. If using frozen sweetcorn, pat it very dry, then cook in a large dry frying pan over a high heat for 8-10 minutes, stirring only occasionally, until lightly charred. Leave to cool slightly, then slice the kernels from the cobs if using fresh. 3. Add all of the dressing ingredients to a blender and blitz until completely smooth. Season well with salt and black pepper. If you’d like a slight
1.30M
6.16K
51
3w ago
emmapetersen
CHARRED CORN, CHICKEN & AVO SALAD with @fage_uk ad If you’ve followed me for a while, you’ll know I alwayssss have tubs of FAGE Total yoghurt in my fridge. It’s honestly one of my kitchen staples, and not just for breakfast !! I use it in everything from marinades to dressings to dips as it’s so creamy and naturally rich in protein. Here, the yoghurt keeps the chicken beautifully juicy, then transforms into the creamiest jalapeño + lime dressing that ties everything together. Completely YUM. Serves 4. For the chicken: ▫️650g skinless, boneless chicken thighs ▫️ 100g FAGE Total 5% ▫️ 1 tsp smoked paprika ▫️ 1 tsp ground cumin ▫️ ½ tsp dried oregano ▫️ ½ tsp garlic granules ▫️ salt and pepper For the dressing: ▫️ 250g FAGE Total 5% ▫️ 30g sliced jalapeños ▫️ 1 garlic clove ▫️ Juice of 1 large lime ▫️ 1 tsp honey ▫️ 1 tbsp extra virgin olive oil ▫️ Small handful coriander (including the stalks) For the salad: ▫️ 3 corn on the cobs (or frozen sweetcorn) ▫️ 1/2 red onion, finely sliced ▫️ 1 large avocado, diced ▫️ 100g feta, crumbled ▫️ 1 romaine lettuce ▫️ a small handful coriander, roughly chopped ▫️ a handful of lightly salted tortilla chips, crushed Method 1. In a large bowl, combine the chicken with the FAGE Total yoghurt, smoked paprika, cumin, oregano, garlic granules, a generous pinch of salt and plenty of black pepper. Mix well to coat, then leave to marinate for at least 20 minutes, or overnight if you have time. 2. Next, char the corn. If using fresh corn, lightly brush with oil and cook in a very hot griddle pan or barbecue for 10-12 minutes, turning occasionally until lightly charred all over. Alternatively, roast at 220c fan for 20-25 minutes until golden in places. If using frozen sweetcorn, pat it very dry, then cook in a large dry frying pan over a high heat for 8-10 minutes, stirring only occasionally, until lightly charred. Leave to cool slightly, then slice the kernels from the cobs if using fresh. 3. Add all of the dressing ingredients to a blender and blitz until completely smooth. Season well with salt and black pepper. If you’d like a slight
BLUEBERRY + CINNAMON BANANA BREAD 🫐 Baking more > admitting defeat and turning the heating on ▫️ 3 large bananas, mashed ▫️ 60g olive oil ▫️ 60g honey / maple ▫️ 2 eggs* ▫️ 1 tsp vanilla extract ▫️ 200g plain flour ▫️ 1 tsp baking soda ▫️ 1/4 tsp salt ▫️ 1 tsp cinnamon ▫️ 150g fresh blueberries ▫️ Cinnamon sugar: 1 tbsp coconut sugar + 1 tsp cinnamon. *or flax eggs. Make the flax eggs by combining 2 tbsp milled flaxseed with 5 tbsp water. Set aside for at least 5 mins to thicken before using. 1. Mix together the wet ingredients, then follow with the dry (except blueberries) and mix well. Once combined, fold through the blueberries. 2. Pour the mixture into a lined loaf tin, then sprinkle over the cinnamon sugar to cover the entire top. 3. Bake for 45 (for a gooey-er loaf) - 55 (for a more cakey loaf) minutes at fan 170C until a knife inserted into the centre comes out mostly clean. ENJOY! . . . . #bananabread #healthybaking #healthyrecipes #healthycake #refinedsugarfree #snackideas #sweetsnack #homebaking #homemade
1.23M
23.4K
254
9mo ago
emmapetersen
BLUEBERRY + CINNAMON BANANA BREAD 🫐 Baking more > admitting defeat and turning the heating on ▫️ 3 large bananas, mashed ▫️ 60g olive oil ▫️ 60g honey / maple ▫️ 2 eggs* ▫️ 1 tsp vanilla extract ▫️ 200g plain flour ▫️ 1 tsp baking soda ▫️ 1/4 tsp salt ▫️ 1 tsp cinnamon ▫️ 150g fresh blueberries ▫️ Cinnamon sugar: 1 tbsp coconut sugar + 1 tsp cinnamon. *or flax eggs. Make the flax eggs by combining 2 tbsp milled flaxseed with 5 tbsp water. Set aside for at least 5 mins to thicken before using. 1. Mix together the wet ingredients, then follow with the dry (except blueberries) and mix well. Once combined, fold through the blueberries. 2. Pour the mixture into a lined loaf tin, then sprinkle over the cinnamon sugar to cover the entire top. 3. Bake for 45 (for a gooey-er loaf) - 55 (for a more cakey loaf) minutes at fan 170C until a knife inserted into the centre comes out mostly clean. ENJOY! . . . . #bananabread #healthybaking #healthyrecipes #healthycake #refinedsugarfree #snackideas #sweetsnack #homebaking #homemade
STICKY GOCHUJANG BEYOND STEAK BOWLS ad If you love a saucy bowl moment, this one’s for you!!!! We’re using Beyond Steak Pieces as our high protein (24g of protein per 100g - hello) plant based meat, which get tossed in a glossy gochujang, maple and soy glaze, then piled onto fluffy rice with crunchy veg and a creamy sesame slaw. Absolutely YUM. Find Beyond Steak Pieces at Tesco, Sainsbury’s and Ocado. Serves 2. For the glaze: ▫️ 1 heaped tbsp gochujang ▫️ 2 tbsp soy sauce ▫️ 1½ tbsp maple syrup or agave ▫️ 1 tbsp rice vinegar ▫️ 2 tsp sesame oil ▫️ 1 tbsp garlic and ginger paste ▫️ 1 tsp cornflour ▫️ 2–3 tbsp water For the bowl: ▫️ 1 pack Beyond Steak Pieces ▫️ Jasmine rice ▫️ Cucumber, finely sliced ▫️ Carrot, julienned ▫️ Edamame, thawed ▫️ Spring onions ▫️ Kimchi (optional) ▫️ Sesame seeds For the slaw: ▫️ White cabbage, shredded ▫️ 1 tbsp plant-based mayo ▫️ drizzle of sesame oil ▫️ 1/2 lime, juiced Method: 1.⁠ ⁠Combine the ingredients for the glaze in a jar, then seal and shake to combine. 2.⁠ ⁠Heat a wide pan over a medium-high heat with a drizzle of oil and cook the Beyond Steak Pieces for 4 minutes. Pour over the glaze and let it bubble for a couple of minutes until thick and glossy. 3.⁠ ⁠Toss the cabbage with the mayo, a drizzle of sesame oil and a squeeze of lime. I also like to add toasted sesame seeds. 4.⁠ ⁠Spoon rice into bowls, then top with the sticky steak, cucumber, carrot, kimchi, edamame, slaw, spring onions and sesame seeds. ENJOY! #beyondmeat #plantbased #ricebowl #gochujang
898K
2.76K
52
6mo ago
emmapetersen
STICKY GOCHUJANG BEYOND STEAK BOWLS ad If you love a saucy bowl moment, this one’s for you!!!! We’re using Beyond Steak Pieces as our high protein (24g of protein per 100g - hello) plant based meat, which get tossed in a glossy gochujang, maple and soy glaze, then piled onto fluffy rice with crunchy veg and a creamy sesame slaw. Absolutely YUM. Find Beyond Steak Pieces at Tesco, Sainsbury’s and Ocado. Serves 2. For the glaze: ▫️ 1 heaped tbsp gochujang ▫️ 2 tbsp soy sauce ▫️ 1½ tbsp maple syrup or agave ▫️ 1 tbsp rice vinegar ▫️ 2 tsp sesame oil ▫️ 1 tbsp garlic and ginger paste ▫️ 1 tsp cornflour ▫️ 2–3 tbsp water For the bowl: ▫️ 1 pack Beyond Steak Pieces ▫️ Jasmine rice ▫️ Cucumber, finely sliced ▫️ Carrot, julienned ▫️ Edamame, thawed ▫️ Spring onions ▫️ Kimchi (optional) ▫️ Sesame seeds For the slaw: ▫️ White cabbage, shredded ▫️ 1 tbsp plant-based mayo ▫️ drizzle of sesame oil ▫️ 1/2 lime, juiced Method: 1.⁠ ⁠Combine the ingredients for the glaze in a jar, then seal and shake to combine. 2.⁠ ⁠Heat a wide pan over a medium-high heat with a drizzle of oil and cook the Beyond Steak Pieces for 4 minutes. Pour over the glaze and let it bubble for a couple of minutes until thick and glossy. 3.⁠ ⁠Toss the cabbage with the mayo, a drizzle of sesame oil and a squeeze of lime. I also like to add toasted sesame seeds. 4.⁠ ⁠Spoon rice into bowls, then top with the sticky steak, cucumber, carrot, kimchi, edamame, slaw, spring onions and sesame seeds. ENJOY! #beyondmeat #plantbased #ricebowl #gochujang
WEEK 1 (pt. 1) of renovating the cottage !! 🔨 Wallpaper, carpets, nests…, shelving (my first time using a power tool how fun) & decades of dust. We’re still in the giddy new-renovator stage so riding that high for as long as possible 🤣 #diyrenovation #cottagerenovation #ukrenovation #homereno
855K
12.4K
119
3d ago
emmapetersen
WEEK 1 (pt. 1) of renovating the cottage !! 🔨 Wallpaper, carpets, nests…, shelving (my first time using a power tool how fun) & decades of dust. We’re still in the giddy new-renovator stage so riding that high for as long as possible 🤣 #diyrenovation #cottagerenovation #ukrenovation #homereno
RED PEPPER + BEAN GNOCCHI Creamy, satisfying & so hella tasty. Comfort food with a lil added protein & fibre - win 🫶 Serves 2-3. ▫️1/2 onion, finely diced ▫️2 garlic gloves, minced ▫️700g butter beans + their brine ▫️500g fresh gnocchi For the sauce: ▫️300g silken tofu ▫️200g jarred roasted red peppers ▫️50g sun dried tomatoes ▫️1 tbsp tomato puree ▫️handful of basil leaves (fresh or dried) ▫️1/2 tsp each of hot smoked paprika, and oregano ▫️1 tsp balsamic vinegar ▫️10g parmesan ▫️Salt and pepper ▫️100ml (approx) water to thin sauce 1. In a high speed blender, blitz the tofu, peppers, sun dried tomatoes, tomato purée, herbs (see ingredients), vinegar, parmesan, salt, pepper and water until you get a completely smooth, creamy sauce. Add an additional splash of water if needed to thin. 2. Heat a frying pan with a drizzle of oil. Fry off the onion for a few minutes, then add the garlic for another minute. 3. Tip in the gnocchi and allow to brown slightly, then pour in the beans and some of their brine (if you don’t like the brine, you can rinse the beans and just add a little extra water and salt!). 4. Pour in the red pepper sauce and stir until fully coated. Serve with extra basil and Parmesan. ENJOY! . . . . #gnocchi #healthyrecipes #healthyish #highproteindinnerideas #quickdinner #20minutemeal
812K
12.1K
107
10mo ago
emmapetersen
RED PEPPER + BEAN GNOCCHI Creamy, satisfying & so hella tasty. Comfort food with a lil added protein & fibre - win 🫶 Serves 2-3. ▫️1/2 onion, finely diced ▫️2 garlic gloves, minced ▫️700g butter beans + their brine ▫️500g fresh gnocchi For the sauce: ▫️300g silken tofu ▫️200g jarred roasted red peppers ▫️50g sun dried tomatoes ▫️1 tbsp tomato puree ▫️handful of basil leaves (fresh or dried) ▫️1/2 tsp each of hot smoked paprika, and oregano ▫️1 tsp balsamic vinegar ▫️10g parmesan ▫️Salt and pepper ▫️100ml (approx) water to thin sauce 1. In a high speed blender, blitz the tofu, peppers, sun dried tomatoes, tomato purée, herbs (see ingredients), vinegar, parmesan, salt, pepper and water until you get a completely smooth, creamy sauce. Add an additional splash of water if needed to thin. 2. Heat a frying pan with a drizzle of oil. Fry off the onion for a few minutes, then add the garlic for another minute. 3. Tip in the gnocchi and allow to brown slightly, then pour in the beans and some of their brine (if you don’t like the brine, you can rinse the beans and just add a little extra water and salt!). 4. Pour in the red pepper sauce and stir until fully coated. Serve with extra basil and Parmesan. ENJOY! . . . . #gnocchi #healthyrecipes #healthyish #highproteindinnerideas #quickdinner #20minutemeal
CARROT CAKE OAT BARS Episode 1 of SEND SNACKSSSSSSS 😛 ▫️ 80g honey ▫️ 90g almond butter ▫️ 1 mashed banana ▫️ 1 tsp vanilla ▫️ 250g rolled oats ▫️ 100g walnuts ▫️ 130g grated carrot ▫️ 40g raisins ▫️ 1 tsp cinnamon ▫️ 1/2 tsp nutmeg ▫️ 1/4 tsp mixed spice ▫️ ¼ tsp salt ▫️ Frosting: 3 tbsp yoghurt, 1 tbsp cream cheese and 1 tbsp honey. 1. Preheat oven to 170C and line a 7-inch square tin. 2. Mix the honey, almond butter, banana and vanilla together. 3. Add the oats, walnuts, carrot, raisins, spices and salt, and mix well. 4. Press tightly into the tin using the back of a spoon. 5. Bake for about 30 minutes, until golden. 6. Leave to cool completely before slicing, then top with yoghurt frosting or a drizzle of white chocolate. Keep them in the fridge for up to 7 days (I like to store the bars and frosting separately) ENJOY! #healthysnacks #snackideas #snacking #healthyish
780K
10.8K
192
4mo ago
emmapetersen
CARROT CAKE OAT BARS Episode 1 of SEND SNACKSSSSSSS 😛 ▫️ 80g honey ▫️ 90g almond butter ▫️ 1 mashed banana ▫️ 1 tsp vanilla ▫️ 250g rolled oats ▫️ 100g walnuts ▫️ 130g grated carrot ▫️ 40g raisins ▫️ 1 tsp cinnamon ▫️ 1/2 tsp nutmeg ▫️ 1/4 tsp mixed spice ▫️ ¼ tsp salt ▫️ Frosting: 3 tbsp yoghurt, 1 tbsp cream cheese and 1 tbsp honey. 1. Preheat oven to 170C and line a 7-inch square tin. 2. Mix the honey, almond butter, banana and vanilla together. 3. Add the oats, walnuts, carrot, raisins, spices and salt, and mix well. 4. Press tightly into the tin using the back of a spoon. 5. Bake for about 30 minutes, until golden. 6. Leave to cool completely before slicing, then top with yoghurt frosting or a drizzle of white chocolate. Keep them in the fridge for up to 7 days (I like to store the bars and frosting separately) ENJOY! #healthysnacks #snackideas #snacking #healthyish
this could have easily been one of the worst decisions we’ve ever made but THANK GOODNESS it turned out to be one of the best 🤠🪩⛱️👙🌊☀️🐚 See you all there the next time this air con-less city becomes an oven ?? (or tbh just for a nice weekend away to breathe some fresh air) xxx #londondaytrip #heatwave #beachbbq
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emmapetersen
this could have easily been one of the worst decisions we’ve ever made but THANK GOODNESS it turned out to be one of the best 🤠🪩⛱️👙🌊☀️🐚 See you all there the next time this air con-less city becomes an oven ?? (or tbh just for a nice weekend away to breathe some fresh air) xxx #londondaytrip #heatwave #beachbbq
MEAL PREP BAKED OATS | Banoffee! We are baaaaaaaaackkkkkkkkk baby Makes 4–5 servings.
▫️ 2 ripe bananas, plus extra for topping
▫️ 200g rolled oats
▫️ 60g vegan protein (I used salted caramel flavour)
▫️ 1 tsp baking powder
▫️ 420ml milk*
▫️ 100g 0% yoghurt
▫️ 1 square dark chocolate For the date caramel:
▫️ 6 Medjool dates, pitted
▫️ 1.5 tbsp peanut butter
▫️ Pinch of flaky salt
▫️ 50ml milk
▫️ 100–200ml reserved date water 1. Preheat oven to fan 180C. 2. In a 9x6 baking dish (line if yours tends to stick), mash the bananas. Stir in the oats, protein powder, baking powder, and milk until fully combined. Smooth the top and clean down the sides. Bake for 35 minutes. 3. Meanwhile, make the date caramel. Cover the pitted dates with boiling water and leave for 5 minutes. Transfer to a blender with the peanut butter, salt, and milk. Add 100ml of the reserved date water and blend until smooth, adding more water until you reach your desired consistency. 4. Top the baked oats with dollops of yoghurt and caramel, swirl together, then add banana slices and grate over the chocolate. 5. Cool for 5-10 minutes before slicing (this helps the squares hold their shape). 6. Microwave a portion for 1 minute to warm it up, or enjoy cold for an oat-bar vibe. Store leftovers in an airtight container in the fridge. ENJOY! *If you’re using a different protein powder, you may need to adjust the liquid. Start with 150ml milk and add gradually until you get the same consistency as shown in the video. . . . . . #bakedoats #mealprepbreakfast #banoffee #mealprepideas #batchcooking #highproteinbreakfast #breakfastideas #healthydiet #healthybreakfast #whatiateforbreakfast #oatmeal #highfibrebreakfast
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emmapetersen
MEAL PREP BAKED OATS | Banoffee! We are baaaaaaaaackkkkkkkkk baby Makes 4–5 servings.
▫️ 2 ripe bananas, plus extra for topping
▫️ 200g rolled oats
▫️ 60g vegan protein (I used salted caramel flavour)
▫️ 1 tsp baking powder
▫️ 420ml milk*
▫️ 100g 0% yoghurt
▫️ 1 square dark chocolate For the date caramel:
▫️ 6 Medjool dates, pitted
▫️ 1.5 tbsp peanut butter
▫️ Pinch of flaky salt
▫️ 50ml milk
▫️ 100–200ml reserved date water 1. Preheat oven to fan 180C. 2. In a 9x6 baking dish (line if yours tends to stick), mash the bananas. Stir in the oats, protein powder, baking powder, and milk until fully combined. Smooth the top and clean down the sides. Bake for 35 minutes. 3. Meanwhile, make the date caramel. Cover the pitted dates with boiling water and leave for 5 minutes. Transfer to a blender with the peanut butter, salt, and milk. Add 100ml of the reserved date water and blend until smooth, adding more water until you reach your desired consistency. 4. Top the baked oats with dollops of yoghurt and caramel, swirl together, then add banana slices and grate over the chocolate. 5. Cool for 5-10 minutes before slicing (this helps the squares hold their shape). 6. Microwave a portion for 1 minute to warm it up, or enjoy cold for an oat-bar vibe. Store leftovers in an airtight container in the fridge. ENJOY! *If you’re using a different protein powder, you may need to adjust the liquid. Start with 150ml milk and add gradually until you get the same consistency as shown in the video. . . . . . #bakedoats #mealprepbreakfast #banoffee #mealprepideas #batchcooking #highproteinbreakfast #breakfastideas #healthydiet #healthybreakfast #whatiateforbreakfast #oatmeal #highfibrebreakfast
Ad A very special day with a very special person 🥹🎾   The only time I’ve ever been to the HSBC Championships before was with my mum when I was 15, and I SO clearly remember getting those seated tickets and feeling like we’d literally won the lottery. So getting to come back all these years later with her, thanks to a brand that’s been permanently stocked in both of our fridges for as long as I can remember, felt a bit mad if I’m honest.   We had such a great day out, and oh boy if my urge to get back into tennis was coming back last week, just know I’m 👉👈 this close to booking myself in for an intensive course. I’M SO INSPIRED 😂   Thank you thank you @fage_uk for such a brilliant day 🤍
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emmapetersen
Ad A very special day with a very special person 🥹🎾   The only time I’ve ever been to the HSBC Championships before was with my mum when I was 15, and I SO clearly remember getting those seated tickets and feeling like we’d literally won the lottery. So getting to come back all these years later with her, thanks to a brand that’s been permanently stocked in both of our fridges for as long as I can remember, felt a bit mad if I’m honest.   We had such a great day out, and oh boy if my urge to get back into tennis was coming back last week, just know I’m 👉👈 this close to booking myself in for an intensive course. I’M SO INSPIRED 😂   Thank you thank you @fage_uk for such a brilliant day 🤍
Let’s make a fresh loaf of porridge bread!! ...while I tell you five things you might not expect from my new cookbook :p When I set out to write this book, I knew I didn’t want it to be just another “high-protein cookbook”. I wanted it to be full of genuinely delicious food, realistic recipes and practical ways to increase your protein and fibre intake without overcomplicating things or sucking out all the joy. Healthy-ish High Protein is out 30th July and available to pre-order now 📖✨🤍 A reminder of my porridge bread recipe: ▫️400g rolled oats
▫️2 tsp bicarbonate of soda
▫️½ tsp fine salt
▫️500g thick skyr or Greek yoghurt
▫️220ml milk
▫️1 egg, beaten
▫️Mixed seeds, to top 1. Preheat the oven to 200°C fan and grease and line a 1lb loaf tin. 2. Add the oats, bicarbonate of soda and salt to a large bowl and mix together. 3. Add the yoghurt, milk and egg, then mix really well until fully combined. 4. Tip into the loaf tin, pack down and smooth the top with the back of a spoon and score a line down the middle with a knife. Scatter over the seeds and gently press them in with your hands. 5. Bake for 45 minutes, leave to cool for 5 minutes, then carefully remove from the tin (paper still on) and place directly onto the oven shelf for a final 5 minutes to crisp up the crust. ENJOY! #porridgebread #highproteinrecipes #healthyish #easyrecipes
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emmapetersen
Let’s make a fresh loaf of porridge bread!! ...while I tell you five things you might not expect from my new cookbook :p When I set out to write this book, I knew I didn’t want it to be just another “high-protein cookbook”. I wanted it to be full of genuinely delicious food, realistic recipes and practical ways to increase your protein and fibre intake without overcomplicating things or sucking out all the joy. Healthy-ish High Protein is out 30th July and available to pre-order now 📖✨🤍 A reminder of my porridge bread recipe: ▫️400g rolled oats
▫️2 tsp bicarbonate of soda
▫️½ tsp fine salt
▫️500g thick skyr or Greek yoghurt
▫️220ml milk
▫️1 egg, beaten
▫️Mixed seeds, to top 1. Preheat the oven to 200°C fan and grease and line a 1lb loaf tin. 2. Add the oats, bicarbonate of soda and salt to a large bowl and mix together. 3. Add the yoghurt, milk and egg, then mix really well until fully combined. 4. Tip into the loaf tin, pack down and smooth the top with the back of a spoon and score a line down the middle with a knife. Scatter over the seeds and gently press them in with your hands. 5. Bake for 45 minutes, leave to cool for 5 minutes, then carefully remove from the tin (paper still on) and place directly onto the oven shelf for a final 5 minutes to crisp up the crust. ENJOY! #porridgebread #highproteinrecipes #healthyish #easyrecipes
Ad The return of my tennis era ??!! 👀🎾 Had the best time stepping back onto a tennis court for the first time in over 10 years (!!) with @fage_uk in Trafalgar Square. FAGE is proud to support British tennis through its partnership with the LTA, and it’s definitely left me with a big fat itch to get back into the sport 🥹 Safe to say I’m now VERY ready for a summer of tennis spectating, strawberries and cream (or… FAGE? 🙂‍↕️) hehe ☀️ If anyone fancies a hit, lemme know 🤣 #britishtennis #womenstennis
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emmapetersen
Ad The return of my tennis era ??!! 👀🎾 Had the best time stepping back onto a tennis court for the first time in over 10 years (!!) with @fage_uk in Trafalgar Square. FAGE is proud to support British tennis through its partnership with the LTA, and it’s definitely left me with a big fat itch to get back into the sport 🥹 Safe to say I’m now VERY ready for a summer of tennis spectating, strawberries and cream (or… FAGE? 🙂‍↕️) hehe ☀️ If anyone fancies a hit, lemme know 🤣 #britishtennis #womenstennis
2 INGREDIENT EVERYTHING BAGELS Ironman training’s basically turned me into a human bagel vacuum, but the ingredients in some of the shop bought ones are… questionable, shall we say. So today we’re makin’ our own. High protein, no weird ingredients, and pretty damn tasty for something so simple. For the bagels: ▫️ 125g self-raising flour ▫️ 130g 0% Greek yoghurt ▫️ 1/4 tsp salt For the rest: ▫️1 egg (for egg wash) ▫️1 tsp white sesame seeds ▫️1/2 tsp each of: black sesame seeds, garlic granules, onion granules, poppy seeds, flaky salt Method: 1. Preheat the oven to 180°C (fan). 2. In a bowl, mix the flour, yoghurt, and salt with a spoon until it starts to come together. 3. Use your hands to bring the dough together more, then tip onto a work surface. 4. If it’s too wet, dust lightly with flour. If it’s too dry, dampen your hands and keep kneading. 5. Once a smooth dough forms, divide into two pieces. Roll each into a thin log, then bring the ends together to form a bagel shape, pinching to seal. 6. Brush with egg wash and sprinkle generously with everything bagel seasoning. 7. Bake for 15–20 minutes, until golden. Best eaten warm. ENJOY! . . . . #highproteinrecipes #homemadebread #bagels #healthysnack #mealideas #quickfood #breadlover
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emmapetersen
2 INGREDIENT EVERYTHING BAGELS Ironman training’s basically turned me into a human bagel vacuum, but the ingredients in some of the shop bought ones are… questionable, shall we say. So today we’re makin’ our own. High protein, no weird ingredients, and pretty damn tasty for something so simple. For the bagels: ▫️ 125g self-raising flour ▫️ 130g 0% Greek yoghurt ▫️ 1/4 tsp salt For the rest: ▫️1 egg (for egg wash) ▫️1 tsp white sesame seeds ▫️1/2 tsp each of: black sesame seeds, garlic granules, onion granules, poppy seeds, flaky salt Method: 1. Preheat the oven to 180°C (fan). 2. In a bowl, mix the flour, yoghurt, and salt with a spoon until it starts to come together. 3. Use your hands to bring the dough together more, then tip onto a work surface. 4. If it’s too wet, dust lightly with flour. If it’s too dry, dampen your hands and keep kneading. 5. Once a smooth dough forms, divide into two pieces. Roll each into a thin log, then bring the ends together to form a bagel shape, pinching to seal. 6. Brush with egg wash and sprinkle generously with everything bagel seasoning. 7. Bake for 15–20 minutes, until golden. Best eaten warm. ENJOY! . . . . #highproteinrecipes #homemadebread #bagels #healthysnack #mealideas #quickfood #breadlover
Choc pine cones !!🌲🍫🌟 So fun to make and so fun to eat too! They travelled really well and went down a treat at the @raybanmeta Friendmas last night which was so bloomin’ fun. Essentially our content creator / self employed xmas party full of games, unreal food, cocktails and laughter 💌 The recipe for the chocolate cake is on p. 184 of my cookbook, which is available via the link in my bio ♥️ #healthyish #festivebaking #easyrecipes
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emmapetersen
Choc pine cones !!🌲🍫🌟 So fun to make and so fun to eat too! They travelled really well and went down a treat at the @raybanmeta Friendmas last night which was so bloomin’ fun. Essentially our content creator / self employed xmas party full of games, unreal food, cocktails and laughter 💌 The recipe for the chocolate cake is on p. 184 of my cookbook, which is available via the link in my bio ♥️ #healthyish #festivebaking #easyrecipes
People may just see an Ironman logo, but when I look at it I see every early morning, every freezing session, every long ride, every moment I nearly quit and every moment I didn’t. I see over a year of training, discipline, stubbornness, growth and honestly one of the hardest yet most rewarding chapters of my life. It’s not really about the race at all. It’s about everything it took to become the woman capable of finishing it. (pov: tears are streaming down my face while writing this caption aaaaaa) Thank you @inked.by.olive at @thelondonsocial for doing such a beautiful job (gifted) 🤍 #ironwoman #ironmantraining
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emmapetersen
People may just see an Ironman logo, but when I look at it I see every early morning, every freezing session, every long ride, every moment I nearly quit and every moment I didn’t. I see over a year of training, discipline, stubbornness, growth and honestly one of the hardest yet most rewarding chapters of my life. It’s not really about the race at all. It’s about everything it took to become the woman capable of finishing it. (pov: tears are streaming down my face while writing this caption aaaaaa) Thank you @inked.by.olive at @thelondonsocial for doing such a beautiful job (gifted) 🤍 #ironwoman #ironmantraining
EP 4: ‘CLEAR OUT THE CUPBOARD’ GRANOLA We’re SO close to our move now, so the Big Kitchen Clear Out is still very much underway !! This time we’re tackling all my half used bags of nuts, seeds and oats. I completely threw this together to use them up and somehow ended up making one of the nicest granolas I’ve ever had 🤣 It’s been on repeat for breakfast every day this week, so consider this your sign to rummage through those cupboards and do the same ⭐️ ▫️300g rolled oats
▫️200g (approx.) mixed nuts, roughly chopped
▫️50g seeds of choice
▫️1 tsp cinnamon
▫️Pinch of sea salt
▫️60g honey
▫️70ml olive oil
▫️Coconut flakes
▫️100g salted dark chocolate, roughly chopped Method: 1. Preheat the oven to 170C fan. 2. Combine the oats, nuts, seeds, cinnamon and salt. 3. Mix together the honey and olive oil until combined. Pour into the dry ingredients and stir until everything is evenly coated. 4. Tip onto a large lined baking tray, spread into an even layer and press down slightly with the back of a spoon. 5. Bake for 20 minutes, then stir, bringing the toasted edges into the middle and the paler mixture to the outside so everything cooks evenly. Bake for a final 10 minutes. 6. Leave to cool completely (at least 45 minutes) without stirring to help those lovely clusters form. 7. Stir through the coconut flakes and chopped dark chocolate once completely cool, then transfer to an airtight jar. ENJOY!! #homemadegranola #breakfastideas #batchcooking #highfibrebreakfast #simplefood
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emmapetersen
EP 4: ‘CLEAR OUT THE CUPBOARD’ GRANOLA We’re SO close to our move now, so the Big Kitchen Clear Out is still very much underway !! This time we’re tackling all my half used bags of nuts, seeds and oats. I completely threw this together to use them up and somehow ended up making one of the nicest granolas I’ve ever had 🤣 It’s been on repeat for breakfast every day this week, so consider this your sign to rummage through those cupboards and do the same ⭐️ ▫️300g rolled oats
▫️200g (approx.) mixed nuts, roughly chopped
▫️50g seeds of choice
▫️1 tsp cinnamon
▫️Pinch of sea salt
▫️60g honey
▫️70ml olive oil
▫️Coconut flakes
▫️100g salted dark chocolate, roughly chopped Method: 1. Preheat the oven to 170C fan. 2. Combine the oats, nuts, seeds, cinnamon and salt. 3. Mix together the honey and olive oil until combined. Pour into the dry ingredients and stir until everything is evenly coated. 4. Tip onto a large lined baking tray, spread into an even layer and press down slightly with the back of a spoon. 5. Bake for 20 minutes, then stir, bringing the toasted edges into the middle and the paler mixture to the outside so everything cooks evenly. Bake for a final 10 minutes. 6. Leave to cool completely (at least 45 minutes) without stirring to help those lovely clusters form. 7. Stir through the coconut flakes and chopped dark chocolate once completely cool, then transfer to an airtight jar. ENJOY!! #homemadegranola #breakfastideas #batchcooking #highfibrebreakfast #simplefood
PEANUTTY CHICKEN SALAD I think we can all agree it’s WAY TOO HOT TO COOK rn 🤠 So you’ll find me making this speedy no-cook salad, which comes together in minutes, and is so zesty and delish. And yes, it packs 50g protein, plus lots of fibre too. Winnnnnnn Serves 1. For the dressing: ▫️1 tbsp soy sauce ▫️1 tsp garlic + ginger paste (lazy hack, use fresh if you like) ▫️1 tsp sriracha ▫️15g peanut butter ▫️juice of 1/2 large lime, or 1 small For the salad: ▫️1 small carrot, julienned ▫️approx. 10cm cucumber, cored and finely sliced ▫️handful of mint leaves ▫️handful of coriander leaves ▫️75g frozen edamame, thawed ▫️1/2 red chilli, sliced ▫️1 cooked chicken breast, shredded* ▫️approx. 8g toasted peanuts, roughly chopped ▫️1 tsp sesame seeds *I had no leftover chicken, so quickly butterflied the raw breast and popped it in the air fryer for 10 mins before shredding (pan-frying would work too). Then prepped the salad bits and made the dressing in the meantime. Use tofu for a veggie / vegan option! ENJOY! #nocookingrequired #saladbowl #highproteindinner #heatwavefood
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emmapetersen
PEANUTTY CHICKEN SALAD I think we can all agree it’s WAY TOO HOT TO COOK rn 🤠 So you’ll find me making this speedy no-cook salad, which comes together in minutes, and is so zesty and delish. And yes, it packs 50g protein, plus lots of fibre too. Winnnnnnn Serves 1. For the dressing: ▫️1 tbsp soy sauce ▫️1 tsp garlic + ginger paste (lazy hack, use fresh if you like) ▫️1 tsp sriracha ▫️15g peanut butter ▫️juice of 1/2 large lime, or 1 small For the salad: ▫️1 small carrot, julienned ▫️approx. 10cm cucumber, cored and finely sliced ▫️handful of mint leaves ▫️handful of coriander leaves ▫️75g frozen edamame, thawed ▫️1/2 red chilli, sliced ▫️1 cooked chicken breast, shredded* ▫️approx. 8g toasted peanuts, roughly chopped ▫️1 tsp sesame seeds *I had no leftover chicken, so quickly butterflied the raw breast and popped it in the air fryer for 10 mins before shredding (pan-frying would work too). Then prepped the salad bits and made the dressing in the meantime. Use tofu for a veggie / vegan option! ENJOY! #nocookingrequired #saladbowl #highproteindinner #heatwavefood

Emma Petersen (thefitlondoner) (@emmapetersen) Instagram Stats & Analytics

Emma Petersen (thefitlondoner) (@emmapetersen) has 810K Instagram followers with a 1.75% engagement rate over the past 12 months. Across 154 posts, Emma Petersen (thefitlondoner) received 833K total likes and 44.3M impressions, averaging 5.41K likes per post. This page tracks Emma Petersen (thefitlondoner)'s performance metrics, top content, and engagement trends — updated daily.

Emma Petersen (thefitlondoner) (@emmapetersen) Instagram Analytics FAQ

How many Instagram followers does Emma Petersen (thefitlondoner) have?+
Emma Petersen (thefitlondoner) (@emmapetersen) has 810K Instagram followers as of August 2026.
What is Emma Petersen (thefitlondoner)'s Instagram engagement rate?+
Emma Petersen (thefitlondoner)'s Instagram engagement rate is 1.75% over the last 12 months, based on 154 posts.
How many likes does Emma Petersen (thefitlondoner) get on Instagram?+
Emma Petersen (thefitlondoner) received 833K total likes across 154 posts in the last 12 months, averaging 5.41K likes per post.
How many Instagram impressions does Emma Petersen (thefitlondoner) get?+
Emma Petersen (thefitlondoner)'s Instagram content generated 44.3M total impressions over the last 12 months.