Healthy Mediterranean Recipes by Em to Refresh Your September

Three Healthy Recipes by Em the Nutritionist to Kickstart a Balanced September

As summer winds down, September often feels like a fresh start—a chance to reset and embrace healthier habits. In Malta, where the Mediterranean lifestyle encourages balance and vitality, this transition is the perfect opportunity to rethink our approach to food. The allure of gelato lunches may fade with the end of summer, but eating well doesn’t have to mean sacrificing pleasure. Enter Emily English, known to her 1.9 million Instagram followers as “Em the Nutritionist.” With her debut cookbook Live to Eat, Emily proves that food can be as nourishing as it is enjoyable.

Her recipes are practical, flavorful, and designed for busy lives—exactly what we need as we dive into a new season. With a focus on high-quality ingredients and balanced nutrition, Emily’s dishes are ideal for anyone seeking to enhance their health while savoring every bite. From a dessert-inspired breakfast to a lightened-up quiche and savory snacks, these recipes fit seamlessly into a Mediterranean mindset. Here are three of her standout creations to inspire your September reset.

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Apple Crumble Oat Pots: Breakfast That Feels Like Dessert

Imagine starting your day with a breakfast that tastes like a warm apple crumble but fuels you with protein and fiber. Emily’s apple crumble oat pots are perfect for busy mornings, and the best part? They can be prepared in advance. With ingredients like jumbo oats, thick Greek or Skyr yoghurt, chia seeds, and grated apple, this recipe combines indulgence with nutrition.

Serves: 2
Nutritional Info: Under 461kcal, 16g protein per serving

Ingredients:

• 80g (⅔ cup) jumbo oats
• 200g (scant 1 cup) thick strained yoghurt
• 1 large apple, grated (skin on)
• 1 tbsp chia seeds
• 1 tsp ground cinnamon
• 1 tbsp honey or maple syrup

Crumble Topping:

• 1 heaped tbsp ground almonds
• 1 tsp jumbo oats, roughly blitzed
• 2 tsp cold butter
• ½ tsp ground cinnamon
• 1 tbsp brown sugar
• ½ tsp vanilla extract
• Pinch of salt

Method:

1. In a bowl, mix the oats, yoghurt, apple, chia seeds, cinnamon, and honey until combined. Divide into two jars or bowls.
2. For the topping, rub the almonds, oats, butter, cinnamon, sugar, vanilla, and salt together with your fingers until crumbly.
3. Sprinkle the topping over the oat pots. Store in the fridge for up to three days.

This breakfast is ideal for anyone navigating busy Maltese mornings—whether you're heading to the office or setting off for a coastal walk.

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Salmon and Spinach Filo Cottage Cheese Quiche: A Mediterranean Twist on Lunch

Quiche is a lunchtime classic, but Emily elevates it with a Mediterranean-inspired makeover. By using light filo pastry instead of traditional heavy crusts and blending cottage cheese into a creamy base, this quiche is packed with protein and healthy fats. With the addition of smoked salmon, spinach, and lemon zest, it’s a perfect fit for Malta’s health-conscious foodies.

Serves: 6
Nutritional Info: Under 255kcal, 20g protein per serving

Ingredients:

• Spray oil
• 300g (1¼ cups) cottage cheese
• 100ml (scant ½ cup) milk
• 5 medium free-range eggs
• 100g (3½oz) baby spinach, wilted and chopped
• 10g (¼oz) chopped chives
• 100g (3½oz) smoked salmon, chopped
• Zest of 1 lemon
• 4 sheets filo pastry, halved
• 50g (1¾oz) feta cheese, crumbled
• Salt and pepper

Method:

1. Preheat oven to 180°C (160°C fan). Grease a 20cm springform tin with spray oil.
2. Blend cottage cheese and milk until smooth. In a bowl, whisk the mixture with eggs, spinach, chives, salmon, lemon zest, salt, and pepper.
3. Layer filo sheets in the tin, lightly spraying each layer with oil. Pour the filling into the crust, tucking in the filo edges. Top with feta.
4. Bake for 60 minutes, allowing the quiche to cool slightly before slicing.

Pack a slice for lunch or enjoy it as a weekend brunch. This dish embodies the heart-healthy principles of the Mediterranean diet while being satisfyingly indulgent.

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Savory Granola Bars with Parmesan, Rosemary, and Green Olives: A Snack That Satisfies

In Malta, we love our snacks—but why settle for sugary, processed options when you can make something wholesome and delicious? Emily’s savory granola bars are packed with Mediterranean flavors: tangy Parmesan, fragrant rosemary, and briny green olives. These bars are full of plant protein, healthy fats, and fiber, making them perfect for an afternoon boost or a pre-hike snack.

Makes: 12 bars
Nutritional Info: Under 210kcal, 8g protein per serving

Ingredients:

• 200g (1½ cups) rolled oats
• 100g (3½oz) cooked quinoa
• 50g (1¾oz) chickpea flour
• 100g (3½oz) Parmesan, grated
• 50g (1¾oz) green olives, finely chopped
• 2 tbsp rosemary, finely chopped
• 50g (scant ½ cup) sunflower seeds
• 50g (scant ½ cup) pumpkin seeds
• 2 large free-range eggs
• 3 tbsp olive oil
• 2 tbsp honey
• ½ tsp salt
• ½ tsp pepper

Method:

1. Preheat oven to 200°C (180°C fan) and line a baking tin with parchment.
2. Combine oats, quinoa, chickpea flour, Parmesan, olives, rosemary, and seeds in a bowl.
3. In another bowl, whisk eggs, olive oil, and honey. Add to dry ingredients with salt and pepper, mixing well.
4. Press the mixture into the tin and bake for 25-30 minutes. Cool before slicing into bars.

These bars are a portable, flavorful snack that pairs perfectly with Malta’s active lifestyle. Whether you’re exploring the trails of Għajn Tuffieħa or enjoying a relaxed afternoon by the sea, these will keep you energized.

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Emily’s recipes are a testament to the idea that healthy eating can be simple, flavorful, and fulfilling. By focusing on nutrient-dense ingredients and clever cooking techniques, she offers a refreshing perspective on wellness—a principle that resonates deeply with Malta’s rich culinary traditions and commitment to longevity. So, as you ease into autumn, let these recipes inspire you to embrace a balanced, delicious, and health-focused routine.