Emily English’s Glow Bowl is the one dish you’ll make all summer
If there is one person who has quietly reshaped the way women approach healthy eating online, it is Emily English. Better known as @emthenutritionist, the Sunday Times bestselling author has built a huge following by creating food that feels both genuinely nourishing and deeply appealing, the kind of meals you actually want to eat rather than meals that feel overly restrictive.
This Glow Bowl perfectly captures that approach. Packed with grains, roasted squash, feta, hummus and punchy pickled onions, it is colourful, satisfying and ideal for easy lunches or make-ahead dinners throughout the week. It also stores brilliantly, making it exactly the sort of meal-prep recipe busy families end up relying on.
Serves 4 | Prep time 15 minutes | Cook time 20 minutes
Ingredients
For the bowl
500g butternut squash, peeled and deseeded
1 tbsp za’atar spice mix
1 tbsp olive oil
1 jar jalapeños
250g cooked grains of choice
60g rocket leaves
200g feta cheese, crumbled
200g hummus
Protein of choice (such as cooked chicken, tofu or prawns)
80g pomegranate seeds
Sea salt and freshly ground black pepper
1 lemon, cut into wedges
For the quick pickled onions
150ml white wine vinegar
100ml water
1 tbsp caster sugar
2 red onions, sliced into rounds
For the dressing
150g natural yogurt
1 tbsp tahini
Juice of 1 lemon
1 tsp honey
Method
Begin by making the quick pickled onions. Pour the vinegar and water into a saucepan, add the sugar and bring to a gentle simmer. Remove from the heat and add the sliced onions, allowing them to pickle while you prepare the rest of the bowl.
Preheat the oven to 230°C/210°C fan or heat an air fryer to 200°C.
Cut the squash into small cubes and place into a bowl. Toss with the za’atar, olive oil and a generous pinch of salt. Microwave for 5 minutes to soften slightly, then transfer to a baking tray or air fryer basket and roast for around 10 minutes until golden and tender.
Meanwhile, whisk together the yogurt, tahini, lemon juice and honey to make the dressing. Season well and set aside.
To make the jalapeño sauce, blend the jalapeños together with their brine until chunky. Any leftovers will keep well in the fridge for up to a month.
Warm the grains through, then divide the rocket between four bowls. Top with the grains, roasted squash, feta and hummus. Spoon a little jalapeño sauce into the hummus, then add your protein of choice.
Finish with the pickled onions, pomegranate seeds and a drizzle of dressing. Serve with lemon wedges alongside.
M+ Tips to Adapt for Children
Leave the jalapeño sauce off younger children’s bowls and serve separately for adults.
Serve all the elements separately on the table and let children assemble their own combinations.
Rice or orzo work particularly well for younger eaters who may be less enthusiastic about mixed grains.
Emily English So Good express
Emily English has become one of the most recognisable voices in modern nutrition, thanks to her refreshingly realistic approach to healthy eating.
A fully qualified nutritionist and Sunday Times number one bestselling author, she has built a loyal following by proving that nourishing food does not need to be restrictive, complicated or time-consuming.
Her latest cookbook, So Good Express, brings together more than 80 fast, flavour-packed recipes designed for real life, from speedy breakfasts and easy lunches to quick midweek dinners and smarter sweet fixes.