Dr Emily Prpa

Dr Emily Prpa PhD Nutrition Scientist

Making women's health & nutrition science accessible, relatable

03/10/2026

No, your oat milk flat white doesn’t count as a breakfast.

OK, love you bye xoxo

03/10/2026

Pasta is the ultimate comfort food, and this pasta bake is no exception. It’s packed with plants to make your gut happy, high in protein to make you feel full for longer and most importantly, delicious.

Makes 4 portions

INGREDIENTS:
250g pasta
1 head broccoli
1 jar butter beans, drained & rinsed

FOR THE SAUCE:
1 block silken tofu
2 tbsp nutritional yeast
½ cup cashews
½ tsp garlic powder
Handful of fresh basil
Handful of spinach leaves
1/4 cup soy milk to blend (add more if needed)
Salt & pepper to taste

TOPPINGS: breadcrumbs* & grated cheese

METHOD:
1. Pre-heat oven at 180C.
2. Cook the pasta according to package instructions in salty water. For the last ~5 mins, add the chopped broccoli and drain together once both the broccoli and pasta is cooked.
3. While the pasta and broccoli are cooking, prep the sauce by blending everything for it in a blender until smooth.
4. Mix the sauce with the pasta and broccoli in an oven-safe baking dish. Top with bread crumbs and grated cheese and bake for around 15 minutes until the top is golden brown.

*If you make your own breadcrumbs: blend bread roughly in a food processor, add dried mixed herbs and drizzle of olive oil (and optional lemon zest)

01/24/2026

This is the ultimate rocky frond recipe 🍫🩷

INGREDIENTS:

FOR THE CRISPY CHICKPEAS
1 can chickpeas, drained & rinsed
2 large rice cakes
¼ cup goji berries or dried cranberries
¼ cup pistachios
⅓ cup macadamia nuts or hazelnuts
2-3 tbsp peanut butter
2 tbsp maple syrup
100g dark chocolate
1 tsp coconut oil

Some chopped pistachios and goji berries to top (optional-chopped peanuts also work)
Pinch of sea salt

METHOD:
1. Pre-heat the oven to 180C (160C-170C fan)
2. Line a baking sheet, add the chickpeas, drizzle with olive oil and pinch of salt. Mix and bake in the oven for around 20 minutes until crispy.
3. In a large bowl, break up the rice cakes, add the cooled chickpeas, macadamia nuts and mix well. Combine with the peanut butter and maple syrup until everything is evenly coated.
5. Melt the chocolate with the coconut oil in the microwave or double-boiler. Pour over the nut mixture and combine well until everything is coated.
6. Pour mixture onto a lined baking sheet. Using a the back of metal spoon, press down and into a rectangle shape. Top with some crushed pistachios, goji berries (or chopped peanuts) and a pinch of sea salt.
7. Chill in the fridge for a minimum of 1 hour or overnight before slicing.

01/24/2026

Protein timing: explained 🩷💪

Your muscles stay in repair mode for up to 48 hours after strength training, so it’s your total daily protein that really counts – not a frantic 30-minute race to eat as much protein as you can after your workout.

01/11/2026

Magnesium is everywhere in wellness ads — sleep, PMS, muscle recovery… but what does the science actually say?

For most of us, it’s not a magic fix. You might fall asleep a bit faster or support recovery if you train hard, but the real benefits are mostly for people who are deficient or at risk.
Want to get magnesium naturally? Load up on:

🥦 Spinach & leafy greens
🥜 Nuts & seeds (almonds, pumpkin seeds)
🥑 Avocado
🍫 Dark chocolate
🐟 Fatty fish (salmon, mackerel)
🍌 Bananas & legumes

Focus on balanced nutrition, sleep, movement, and stress first — magnesium might then be a helpful top-up, but probably not a miracle cure for a lot of us.

01/11/2026

Whipped tofu and tahini dip recipe:

INGREDIENTS:
1 block silken tofu (300g)
2 tbsp tahini
½ lemon’s juice
1 tsp garlic powder
1 tbsp extra virgin olive oil
1 tbsp nutritional yeast
Pinch of salt

Served this on blinis. Made 3 with 3 different toppings:
1. Cucumber & fresh parsley
2. Carrot ribbons & fresh dill
3. Sun-dried & fresh basil
Alternatively, serve with crackers, veggies or use it as a spread (great on a bagel!).

01/11/2026

What happens in your gut doesn’t stay in your gut 🧠🦠

Your gut and brain are in A constant two-way conversation — and most of the messages actually travel from your gut to your brain. We are discovering how the microbes living inside your gut can influence your mood, stress levels, and overall mental health in very real, biological ways.

If you want to understand how food can support this gut–brain communication — and discover whether we really can eat ourselves happier — I break down all the latest scientific research in my 6-week online course 🤍

🎟️ Tickets available via the link in my bio

01/09/2026

Hooray!!! Snacking isn’t the enemy! It’s what you snack on that counts 🍎🥜🍫\n\nSo swap energy-dense, nutrient-poor treats (think biscuits, sweets, fizzy drinks) for fibre- and protein-rich options like:\n \n 🍌 Fruit\n 🥜 Nuts & seeds\n 🥛 Yogurt\n 🌾 Wholegrain crackers\n\nBecause life’s too short to skip snacks — just upgrade them!\n\n

01/09/2026

MEALS I MAKE ON REPEAT AS A PhD NUTRITIONIST: Chocolate & Berry Baked Oats 🍓🍫\n\nINGREDIENTS:\n1 ripe banana\n1 cup oats\n1 cup soy milk\n2 tbsp cocoa powder\n1/2 tsp pure vanilla extract\n1 heaping tbsp ground flaxseeds\n½ cup frozen mixed berries\nPinch of salt \n½ tsp baking powder\n2 tbsp peanut butter or any nut butter\n1 tbsp maple syrup\n1 scoop optional protein powder\n\nMETHOD:\n1. Pre-heat the oven to 180C.\n2. In a 8x11in baking dish, mash the banana with a fork until runny. Add the vanilla extract, maple syrup, soy milk, peanut butter and mix. Then, mix in the ground flax seeds, cocoa powder, oats, baking powder, pinch of salt and finally, the frozen berries.\n3. Once well combined, bake in the oven for around 30 minutes. Let it cool completely before slicing. Serve with high-protein greek yoghurt for some extra protein.\n\n

01/09/2026

What I eat in a day as a PhD nutritionist during the festive season\n\n🍓 Breakfast: Chocolate and berry baked oats served with high-protein Greek yoghurt, some fresh berries and almond butter.\n\n🥫 Lunch: Shop-bought tomato and basil soup, and to make it more balanced and filling I added butter beans, tempeh, and made a cheese toastie (obvs!)\n\n🥕 Snack: made a savoury snack plate with cucumber, carrot, wholegrain rice cakes with hummus and some walnuts\n\n🥂 Dinner: for dinner I went out to - the food was amazing, and so too was the non-alcoholic margarita.\n\n*These videos are shared for inspiration only.\n\n

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