Muddy Stilettos


<figure class="wp-block-image size-full"><img decoding="async" loading="lazy" width="1667" height="2499" src="https://dev.muddystilettos.co.uk/wp-content/uploads/2026/01/emily-english-p15.jpg" alt="Nutritionist Emily English" class="wp-image-130476" srcset="https://dev.muddystilettos.co.uk/wp-content/uploads/2026/01/emily-english-p15.jpg 1667w, https://dev.muddystilettos.co.uk/wp-content/uploads/2026/01/emily-english-p15-400x600.jpg 400w, https://dev.muddystilettos.co.uk/wp-content/uploads/2026/01/emily-english-p15-667x1000.jpg 667w, https://dev.muddystilettos.co.uk/wp-content/uploads/2026/01/emily-english-p15-1025x1536.jpg 1025w, https://dev.muddystilettos.co.uk/wp-content/uploads/2026/01/emily-english-p15-1366x2048.jpg 1366w" sizes="(max-width: 1667px) 100vw, 1667px" /></figure>



<p>We’ve all been there: a rushed coffee, a half-eaten croissant, or nothing at all. But for bestselling nutritionist Emily English (aka <a href="https://www.instagram.com/emthenutritionist/?hl=en-gb" target="_blank" rel="noreferrer noopener">emthenutritionist</a>), breakfast is where the magic happens. Her go-to morning meals are high in protein and fibre, packed with nutrients, and designed to keep her energised long after the snooze button. Luckily for us, she’s shared three of her favourite recipes from her new book <em><a href="https://tidd.ly/4qUxDTQ" target="_blank" rel="noreferrer noopener">Live To Eat</a></em>.</p>



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<h3 class="wp-block-heading" id="h-apple-crumble-oat-pots">Apple Crumble Oat Pots</h3>



<figure class="wp-block-image size-full"><img decoding="async" loading="lazy" width="1000" height="1000" src="https://dev.muddystilettos.co.uk/wp-content/uploads/2026/01/Untitled-design-2026-01-19T164706.237.jpg" alt="Emily English's Apple Crumble Oat Pots" class="wp-image-130477" srcset="https://dev.muddystilettos.co.uk/wp-content/uploads/2026/01/Untitled-design-2026-01-19T164706.237.jpg 1000w, https://dev.muddystilettos.co.uk/wp-content/uploads/2026/01/Untitled-design-2026-01-19T164706.237-600x600.jpg 600w, https://dev.muddystilettos.co.uk/wp-content/uploads/2026/01/Untitled-design-2026-01-19T164706.237-300x300.jpg 300w, https://dev.muddystilettos.co.uk/wp-content/uploads/2026/01/Untitled-design-2026-01-19T164706.237-500x500.jpg 500w" sizes="(max-width: 1000px) 100vw, 1000px" /></figure>



<h3 class="wp-block-heading" id="h-ingredients">INGREDIENTS</h3>



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<h4 class="wp-block-heading" id="h-serves-2-under-461kcal-16g-protein-per-serving">Serves 2, under 461kcal, 16g protein per serving</h4>



<ul>
<li>80g (⅔&nbsp;cup) jumbo oats&nbsp;</li>



<li>200g (scant 1 cup) thick&nbsp;strained-style yogurt&nbsp;(Greek or Skyr)&nbsp;</li>



<li>1 large apple, grated (with skin)&nbsp;</li>



<li>1 tbsp chia seeds&nbsp;</li>



<li>1 tsp ground cinnamon&nbsp;</li>



<li>1 tbsp honey or&nbsp;maple syrup, or to taste&nbsp;</li>
</ul>



<h4 class="wp-block-heading" id="h-for-the-crumble-top">For the crumble top</h4>



<ul>
<li>1 heaped tbsp&nbsp;ground almonds&nbsp;</li>



<li>1 tsp jumbo oats,&nbsp;roughly blitzed&nbsp;</li>



<li>2 tsp butter, cold&nbsp;</li>



<li>½&nbsp;tsp ground cinnamon&nbsp;</li>



<li>1 tbsp brown sugar&nbsp;</li>



<li>½&nbsp;tsp vanilla extract&nbsp;</li>



<li>Pinch of salt&nbsp;</li>
</ul>



<h3 class="wp-block-heading" id="h-method">METHOD</h3>



<ol>
<li>In a bowl, combine the oats, yogurt, grated apple, chia seeds,&nbsp;cinnamon and honey or maple syrup. Mix well until all the&nbsp;ingredients are fully combined. Divide evenly between 2 jars&nbsp;or bowls.&nbsp;</li>



<li>For the crumble top, in a separate bowl, rub the ground almonds,&nbsp;oats, butter, cinnamon, sugar, vanilla extract and salt with your&nbsp;fingers until the mixture forms a crumbly texture.&nbsp;</li>



<li>Sprinkle 1 heaped teaspoon of the crumble top mixture evenly&nbsp;over each oat pot. You can store the oat pots in an airtight container in the refrigerator for up to three days.&nbsp;</li>
</ol>



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<h3 class="wp-block-heading" id="h-fluffy-cinnamon-protein-french-toast-with-a-light-feel-good-twist">Fluffy Cinnamon Protein French Toast (with a light feel-good twist)</h3>



<figure class="wp-block-image size-full"><img decoding="async" loading="lazy" width="1000" height="1000" src="https://dev.muddystilettos.co.uk/wp-content/uploads/2026/01/Untitled-design-2026-01-19T165110.956.jpg" alt="Emily English Fluffy Cinnamon Protein French Toast" class="wp-image-130479" srcset="https://dev.muddystilettos.co.uk/wp-content/uploads/2026/01/Untitled-design-2026-01-19T165110.956.jpg 1000w, https://dev.muddystilettos.co.uk/wp-content/uploads/2026/01/Untitled-design-2026-01-19T165110.956-600x600.jpg 600w, https://dev.muddystilettos.co.uk/wp-content/uploads/2026/01/Untitled-design-2026-01-19T165110.956-300x300.jpg 300w, https://dev.muddystilettos.co.uk/wp-content/uploads/2026/01/Untitled-design-2026-01-19T165110.956-500x500.jpg 500w" sizes="(max-width: 1000px) 100vw, 1000px" /></figure>



<h3 class="wp-block-heading" id="h-ingredients-0">INGREDIENTS</h3>



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<h4 class="wp-block-heading" id="h-serves-1-under-345kcal-nbsp-32g-protein-per-serving-nbsp">Serves 1, under 345kcal,&nbsp;32g protein per serving&nbsp;</h4>



<ul>
<li>1 large free-range egg,&nbsp;plus 1 egg white&nbsp;</li>



<li>60ml (1/4&nbsp;cup) semi&nbsp;skimmed&nbsp;milk&nbsp;</li>



<li>½&nbsp;tsp&nbsp;ground&nbsp;cinnamon&nbsp;</li>



<li>1 tsp honey, or&nbsp;sugar of choice&nbsp;</li>



<li>½&nbsp;tsp&nbsp;vanilla&nbsp;extract (optional)&nbsp;</li>



<li>1 slice of bread (seeded&nbsp;or wholegrain)&nbsp;</li>



<li>Butter or oil, for&nbsp;cooking (optional)&nbsp;</li>
</ul>



<h4 class="wp-block-heading" id="h-blueberry-compot">Blueberry compot</h4>



<ul>
<li>500g (1lb 2oz) frozen&nbsp;blueberries&nbsp;</li>



<li>1 tbsp chia seeds&nbsp;</li>
</ul>



<h3 class="wp-block-heading" id="h-to-serve">TO SERVE</h3>



<ul>
<li>Generous dollop of yogurt&nbsp;</li>



<li>1 tsp nut butter of choice</li>
</ul>



<h3 class="wp-block-heading" id="h-method-0">METHOD</h3>



<ol>
<li>For the compote, cook the frozen blueberries in a saucepan over&nbsp;a medium heat until they release their juices, about 5 minutes.&nbsp;Stir in the chia seeds and cook for another 2–3 minutes until the&nbsp;mixture thickens. Sweeten to taste with honey, or a sugar of your&nbsp;choice. Let cool.&nbsp;</li>



<li>In a shallow bowl, whisk together the egg, egg white, milk, cinnamon,&nbsp;honey or sugar, and vanilla extract, if using. Dip the bread slice in the&nbsp;mixture, flip, leave for a minute, then flip again and leave for another&nbsp;minute to soak up all the liquid.&nbsp;</li>



<li>Heat a nonstick frying pan over a medium heat and add a little&nbsp;butter or oil if needed. Add the soaked bread and cook for&nbsp;2–3 minutes on each side until golden brown.&nbsp;</li>



<li>To serve, place the French toast on a plate, top with 2 tablespoons&nbsp;of blueberry chia compote and a dollop of yogurt, and drizzle with&nbsp;nut butter. Enjoy warm.&nbsp;</li>
</ol>



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<h3 class="wp-block-heading" id="h-super-green-shakshuka">Super Green Shakshuka</h3>



<figure class="wp-block-image size-full"><img decoding="async" loading="lazy" width="1000" height="1000" src="https://dev.muddystilettos.co.uk/wp-content/uploads/2026/01/Untitled-design-2026-01-20T115700.371.jpg" alt="Emily English's Super Green Shakshuka" class="wp-image-130543" srcset="https://dev.muddystilettos.co.uk/wp-content/uploads/2026/01/Untitled-design-2026-01-20T115700.371.jpg 1000w, https://dev.muddystilettos.co.uk/wp-content/uploads/2026/01/Untitled-design-2026-01-20T115700.371-600x600.jpg 600w, https://dev.muddystilettos.co.uk/wp-content/uploads/2026/01/Untitled-design-2026-01-20T115700.371-300x300.jpg 300w, https://dev.muddystilettos.co.uk/wp-content/uploads/2026/01/Untitled-design-2026-01-20T115700.371-500x500.jpg 500w" sizes="(max-width: 1000px) 100vw, 1000px" /></figure>



<h3 class="wp-block-heading" id="h-ingredients-1">INGREDIENTS</h3>



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<h4 class="wp-block-heading" id="h-serves-2-under-257kcal-nbsp-16g-protein-per-serving-nbsp">Serves 2, under 257kcal,&nbsp;16g protein per serving&nbsp;</h4>



<ul>
<li>Olive oil, for cooking&nbsp;</li>



<li>2 spring onions (scallions),&nbsp;finely chopped&nbsp;</li>



<li>2 garlic cloves, minced&nbsp;</li>



<li>1 tbsp zaatar,&nbsp;plus extra to finish&nbsp;</li>



<li>2 handfuls of shredded&nbsp;kale or cavolo&nbsp;nero&nbsp;</li>



<li>8 pitted green olives, diced&nbsp;</li>



<li>150g (5&nbsp;½&nbsp;oz) frozen&nbsp;chopped spinach&nbsp;</li>



<li>150ml (⅔&nbsp;cup) chicken stock&nbsp;</li>



<li>Zest of 1 lemon&nbsp;</li>



<li>4 medium free-range eggs&nbsp;</li>



<li>Salt and pepper&nbsp;</li>
</ul>



<h4 class="wp-block-heading" id="h-to-serve-not-included-in-macros">To serve (not included in macros)</h4>



<ul>
<li>Crumbled feta cheese&nbsp;</li>



<li>Chopped parsley&nbsp;</li>



<li>Dried chilli flakes (optional)&nbsp;</li>



<li>Toasted bread (I like pitta)&nbsp;</li>
</ul>



<h2 class="wp-block-heading" id="h-method-1">METHOD</h2>



<p>Preheat the grill (broiler) to medium.&nbsp;</p>



<ul>
<li>Heat a little olive oil in a&nbsp;deep frying&nbsp;pan over a medium heat. Add&nbsp;the spring onions and garlic and sweat for 3 minutes until&nbsp;softened. Add&nbsp;the zaatar, kale or cavolo&nbsp;nero, olives and spinach.&nbsp;Saute&nbsp;for&nbsp;5 minutes, then tip in the stock and season with salt and pepper.&nbsp;Bring to a simmer and allow half of the stock to evaporate. Add the&nbsp;lemon zest and season with salt and pepper to taste.&nbsp;</li>



<li>Using the back of a spoon, make 4 little wells in the mixture for the&nbsp;eggs. Carefully crack an egg into each and cook for 2 minutes to set&nbsp;the bottom, then put under the grill until the egg whites are just set.&nbsp;The eggs will continue cooking in the residual heat, so remove them&nbsp;when still slightly wobbly to avoid overcooking the yolk.&nbsp;</li>



<li>Season the yolks with salt,&nbsp;pepper&nbsp;and a pinch of za’atar. Sprinkle&nbsp;over some feta and chopped parsley, with some chilli flakes if you&nbsp;like, and serve&nbsp;immediately&nbsp;with toasted bread.&nbsp;</li>
</ul>



<figure class="wp-block-image size-large"><img decoding="async" loading="lazy" width="773" height="1000" src="https://dev.muddystilettos.co.uk/wp-content/uploads/2026/01/Screenshot-2026-01-20-at-12.06.18-773x1000.png" alt="Live to Eat by Emily English" class="wp-image-130551" srcset="https://dev.muddystilettos.co.uk/wp-content/uploads/2026/01/Screenshot-2026-01-20-at-12.06.18-773x1000.png 773w, https://dev.muddystilettos.co.uk/wp-content/uploads/2026/01/Screenshot-2026-01-20-at-12.06.18-464x600.png 464w, https://dev.muddystilettos.co.uk/wp-content/uploads/2026/01/Screenshot-2026-01-20-at-12.06.18.png 1000w" sizes="(max-width: 773px) 100vw, 773px" /></figure>



<ul>
<li><em>LIVE TO EAT by Emily English is published by Seven Dials, out <a href="https://tidd.ly/4qUxDTQ" target="_blank" rel="noreferrer noopener">n</a><a href="https://www.waterstones.com/book/live-to-eat/emily-english/9781399620079" target="_blank" rel="noreferrer noopener">ow</a></em></li>
</ul>



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<h2 class="wp-block-heading" id="h-hungry-for-more">HUNGRY FOR MORE? </h2>



<ul>
<li><a href="https://muddystilettos.co.uk/wellbeing/nutrition/healthy-in-one-3-one-pot-dinners-to-try-at-home/" target="_blank" rel="noreferrer noopener">Healthy in one: 3 speedy one-pot dinners to brighten your week</a></li>



<li><a href="Clodagh McKenna’s Chicken Cuddle Soup" target="_blank" rel="noreferrer noopener">Recipe: Clodagh McKenna’s Chicken Cuddle Soup</a></li>



<li><a href="https://muddystilettos.co.uk/home/dining-at-home/how-to-have-a-healthier-relationship-with-food-the-kitchen-shrink/" target="_blank" rel="noreferrer noopener">How to have a healthier relationship with food in 2026</a></li>
</ul>


Ready to glow? 3 healthy breakfasts worth getting out of bed for

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