Emma's Nutrition

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.

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 😎☀️🌱💚

It was an honour to have Emma Ellice Flint Nutrition join us this weekend to host our Eating to Thrive: Nutrition for Wo...
14/07/2026

It was an honour to have Emma Ellice Flint Nutrition join us this weekend to host our Eating to Thrive: Nutrition for Women’s Health Across the Lifespan event.

Thank you to everyone who joined us for an inspiring and informative day dedicated to supporting women’s health through every stage of life.

Keep an eye on our website for future events and workshops – link in bio!

10/07/2026

The Slaw Upgrade 🥗

Already making homemade coleslaw? Brilliant! Now here’s how to make it even more delicious… and even more nourishing.

Start with your homemade slaw of shredded cabbage, grated carrot and fresh parsley.

Then add:

🫒 Capers for little bursts of flavour and quercetin-rich polyphenols.

🌱 Fresh dill to lift the whole salad and add another wonderful herb diversity to your plate.

🫘 Mixed beans for extra fibre and plant protein.

🎃 Pumpkin seeds for delicious crunch, healthy fats, magnesium and zinc.

🍋 Finish with fresh lemon juice and extra virgin olive oil for a bright, zesty dressing rich in heart-friendly fats and protective polyphenols. And don’t forget the humble salt and pepper for a final flavour elevation.

The result? A colourful, flavour-bomb slaw that’s packed with fibre, vitamins, minerals and an amazing diversity of plant compounds to help nourish both you and your gut microbes.

Sometimes it’s the smallest additions that make the biggest difference.

✨ Which ingredient would you be adding first?

Full recipe pinned in comments ⬇️

Eating to Thrive: Nutrition for Women’s Health Across the Lifespan Saturday, July 11 • 10 AM - 12 PM Join degree-qualif...
06/07/2026

Eating to Thrive: Nutrition for Women’s Health Across the Lifespan
Saturday, July 11 • 10 AM - 12 PM

Join degree-qualified nutritionist and former chef Emma Ellice Flint Nutrition for an engaging and practical talk on how food can support women’s heal

Join degree-qualified nutritionist and former chef Emma Ellice-Flint for an engaging and practical talk on how food can support women’s health at every stage of adult life.

From energy, mood and hormonal health to bone strength, brain health and healthy ageing, Emma will explore the foods that help women not just stay well, but thrive. Plus learn about the science behind why.

Expect practical, evidence-based advice, real-food solutions and plenty of inspiration for eating well in a way that feels achievable and enjoyable.

Book today on the Bristol Menopause and Wellwoman Clinic website.

03/07/2026

🥗 Summer Crunch Salad

This is one of those recipes I make on repeat throughout the summer.

It’s fresh, crunchy, full of colour, and made with around 10 different plant foods . . . all tossed in a simple lemon and dill dressing.

I’ve shared a short snippet here, but if you’d like to cook along with me, I’ve uploaded the full recipe video to YouTube. It’s filmed in real time (no speeded-up bits!), so you can make it alongside me in your own kitchen (and it quick!).

YouTube link is in my bio. And I’ve put the link into my Stories too ✅

I’d love to know what you think if you give it a try!

24/06/2026

How to stay cool from the inside out! ☀️🥵

Did you know that digestion is a metabolically active process that actually creates heat inside your body? When it’s scorching outside, eating heavy meals forces your body to work overtime, raising your core temperature even more.

Swap out the heavy large portions for smaller, lighter meals to take the load off your digestive system.

Halve you meal plate

Help your body naturally stay cool 🥗🍉

What helps you stay cool in hot weather?⬇️

How can nutrition support women’s health through every stage of life? Join degree-qualified nutritionist and former chef...
23/06/2026

How can nutrition support women’s health through every stage of life?

Join degree-qualified nutritionist and former chef Emma Ellice-Flint for an engaging and practical talk exploring the role of food in women’s health, from hormones, energy, and mood to bone health, brain health, and healthy ageing.

Expect evidence-based advice, practical tips, and realistic ways to support your wellbeing through nutrition in a way that feels achievable and enjoyable.

- Saturday 11th July
- 10am–12pm

A thoughtful morning focused on helping women not just stay well, but thrive.

Get your tickets on Eventbrite or through our website.

16/06/2026

Why I’m Recommending the Nerva App for IBS🧐

NEW 🙌🏻 YouTube expert interview with Amy Coen from .health IBS app

During midlife, perimenopause, and menopause, when hormones and stress can shift our digestion, it’s often a time that sees gut changes and IBS type symptoms showing up. The Low FODMAP diet is an evidence-based diet often used to help those with IBS.

As a nutritionist, I talk a lot about what’s on your plate. But sometimes, I see women not get along with diets like Low FODMAP, or not wanting to change what they are eating.

That is why I’m so excited to share my new interview with expert Amy Coen from the Nerva App! 🧠✨

Instead of a “bottom-up” approach where you cut out certain foods, Nerva focuses on a “top-down” clinical solution that addresses the gut-brain axis. It uses gut-directed hypnotherapy to help retrain the nervous system, essentially “turning down the volume” on oversensitive gut nerves that cause pain and bloating.

Here is what we dive into in our chat:

👉 The Midlife Connection: How hormonal shifts and chronic stress change gut motility, and why retraining the nervous system is so helpful during this stage of life.
👉 Food Freedom: Why helping the gut-brain connection is the perfect “missing piece” for women who are finding a Low FODMAP diet challenging, or who want more gut sensitivity support, or who do not wish to begin with food changes.
👉 The 15-Minute Daily Habit: How the app fits into a busy lifestyle with short, science-backed audio sessions.

🧐I tried the app and even though I don’t have IBS, I loved how relaxed I felt after.

🔗 Click the link in my stories or head straight to my YouTube channel (link in bio) to watch the full interview on YouTube and learn how to love your gut brain connection.

Note: I earn no commission on sales from this app, this is information only that I think could be so helpful to many.

💬 I’d love to know: Have you ever felt like your “stress” or your “hormones” are a trigger for your IBS or for gut issues/changes, perhaps more than the food you are eating?
Let’s talk in the comments⬇️

07/06/2026

🥾 Walking the Portuguese Camino Central 🇵🇹

I’ve just finished walking approximately 100 km of the Portuguese Camino Central, from Porto to Valença, and it was honestly one of the most enjoyable travel experiences I’ve ever had.

Over six days, we walked through forests, vineyards, tiny villages, alongside streams and across mountains. Some sections were beautiful countryside, others less glamorous roads and towns, but there was something incredibly calming about simply putting one foot in front of the other each day.

We stayed in small guesthouses and quintas, ate plenty of local food (including some memorable cod dishes and an amazing mushroom stew!), and met friendly pilgrims from all over the world.

What surprised me most was how simple life became. Each day revolved around walking, eating, sleeping and repeating it all again the next morning.

I’ve saved all of my Camino photos and videos into a new Highlight bubble if you’d like to see more of the journey (see above bubble). Including my simple daily picnic!

And if you’d like all the details…where I stayed, what I ate, what I packed, how I prepared, and what I’d do differently next time…I’ve written a full post on my Substack (link in bio).

Have you ever walked a Camino, or is it on your travel wish list?

#2026

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