Emma's Nutrition

ALL ABOUT BONES
Live on Instagram
Tuesday 3rd September at 5pm

Join and myself for a chat all about bones!🦴🦴🦴

Rebekah is the founder of Buff Bones and an osteoporosis specialist!

This is going to be such an amazing, informative and helpful live with so much valuable content - not to be missed ✅🙌

If you have any question for Rebekah please add them into the comments below 👇👇👇

This is a great article from Gut Microbiota News Watch by ESNM
Essentially it is saying "good physical and mental health can support your gut health... and... a good status of the gut microbiota is important for your mental health."
Bring on the fermented food and fibre-rich meals!

Feed your microbes to improve gut and mental health Growing evidence from the microbiome field shows that harnessing gut microbes through diet can beneficially impact brain and behaviour. Which gut microbiome-targeted interventions have been studied as potential approaches for mental health?

Gone swimming & hiking 😊

Just to let you all know, I'm heading away for a little bit of rest & recuperation.

I'm off to the Greek islands for lots of swimming, Mediterranean food & a refreshing sea breeze! 🏊‍♀️💦

Then onto the Dolomites in Italy to go hiking & take in the majestic views. 🥾🥾🏔

Check my stories for pictures of my adventures and the food that I'm enjoying.

Speak to you soon!

Warmest,
Emma

I’m so sad to hear the news of Dr Michael Moseley’s death. Tragic.

He was very special, having the talent to communicate health facts to people in such a way that they were happy to then give it a try.

In my early days as a Nutritionist in Australia he caused me to question my science thoughts around food - particularly amounts and timings.

He made such a huge beneficial difference to the health landscape in the UK and globally. Especially by encouraging people to understand that a diagnosis of Type 2 Diabetes can be reversed. Whilst also experimenting on himself and sharing the most current nutritional thinking, he brought all this knowledge into people’s homes, through different media, for anyone that wanted to listen, read or watch.

I know the island of Symi well and have holidayed there regularly. It’s rocky and treacherous outside of the habited areas. Easy to get lost and fall.

I am a huge admirer of Michael and
I feel so sad for Clare and their family 😞



📷credit: Alamy

Instagram Live with Liz Earle Wellbeing & myself!

Join me from &

…for an Instagram live on Tuesday 28th May at 12.30pm (UK time).

We’ll be discussing everything HeraRise - so be sure to tune in.

Something new is coming very soon! 😍

I'm very excited to talk to you about a new project, which ties in with my word of the year "Rise."

If you are signed up to my email list you’ll hear first (link to sign up to my email list in Stories and also through my website)

Keep an eye on my socials. 👀

Warmest,
Emma

Today is IBS Awareness Day

IBS stands for Irritable Bowel Syndrome 🤔

IBS is very complex, it may involve many different things such as gut health, foods, mind/emotions, social situations, lifestyle, genes, and infection 🧐

IBS is twice as common in women than men. During the late phase of a woman’s cycle, and in perimenopause and early menopause, symptoms can be worse due to hormonal changes🚺

Symptoms vary from person to person, diarrhoea to constipation, gut cramping, bloating, pains, aches, mood changes. Symptoms that many people may get occasionally but with IBS they are more frequent and severe, can come and go, lasting for days or weeks or months 🧐

If you have unexplained weight loss, blood in your poos, changes to your pooing habits with no explanation, and/or feeling like you want to poo but nothing comes out 👉🏻👉🏻👉🏻then see your doctor.

➡️➡️ It is really important to go to your GP first and be checked out before doing anything else ✔️

What Might Also Help?

👉🏻The Low FODMAP Diet helps relieve IBS symptoms. I use it in my clinic work and it often helps. The best version of this diet is from the source, Monash University’s app:
👉🏻Where possible avoiding ultra process food (UPF) is also helpful; A recent study of over 170,000 people showed for every 10% increment of UPF eaten there was increased incidence of IBS by 8% (PMID: 38522476).
👉🏻I also really like: .ibs app which is gut-directed hypnotherapy.
👉🏻Plus movement and/or exercise can often help towards relieving symptoms. The type of movement and exercise is very individual, any type is helpful.
👉🏻Acupuncture can be helpful.

Also here are some other favourites:

👍🏻The book ‘What Every Woman Needs To Know’ by is well worth reading.
👍🏻I love the IBS friendly recipes on
👍🏻 recently did a show called ‘Is It IBS? IBS Mimickers’ well worth listening to.
👍🏻There are many good IBS networks/support groups eg

This is not medical advice, please see your doctor about your symptoms.

Confused about the terms Perimenopause and Menopause?😏

Let’s clear things up!

This is important because the conversation around midlife can lead to some becoming fearful their symptoms may last forever🤔

So here’s a breakdown for anyone born with ovaries:

➡️Perimenopause: Is the time leading up to menopause, lasting from a few years to a decade.
Since menopause can often occur somewhere between age 45-55 then perimenopause could start in a woman’s late 30s, but more commonly it is sometime in the 40s. Awareness around early menopause however is important too and accounts like and are worth checking out for this.

There are some comprehensive lists of perimenopause symptoms to take a look at, for example from and

Speak with your doctor if symptoms are troubling you and affecting your quality of life.

Good to know that this time of upheaval and transition, when hormones are out of balance, can begin to end when a woman goes into menopause✅

➡️Menopause: The day when menstrual periods have stopped for 12 months, marking the start of menopause.

➡️Post-Menopause: After menopause, enjoy a calmer time as hormone fluctuations settle. It might take a couple of years to feel fully adjusted to a new normal. Everyone’s journey is unique. For some symptoms can linger, it is always best to speak with your doctor about this.

➡️Nutrition and exercise can help all the way through, take a look at my blog post on my website titled: ‘My Top 10 Tips For Managing Perimenopause and Menopause’.

➡️I also really like this summary from Prof. Prior at Uni of British Columbia called ’Naming Women’s Midlife’: http://www.cemcor.ubc.ca/about-us/media-room/news/2024/naming-womens-midlife-british-columbia-women

This post does not replace medical advice

New Fermented Food Masterclass at Wootton Edge Barns in Oxfordshire! 🥰

Fermented foods are one of my favourites - There are just so many health benefits and I love sharing this knowledge with others.

In my fun and practical workshop, you will taste many different fermented foods, make your own to take home, learn about their benefits and easy ways to include them in everyday life. 🙌

This is my most popular workshop and often sells out - so don't miss out!

📅 Saturday 1st June 2024
⏰ 10am - 1pm
📍 Wootton Edge Barns, Wootton, Oxfordshire, OX20 1AE, UK
🏷 £90, including your own fermented food starter cultures & tastings

More Info & Booking: https://emmasnutrition.com/portfolio/fermented-food-masterclass-in-person-oxfordshire/ or head to my website's events page via my link in bio.

Hope to see some of you there!
Emma

📸 Photos by Bill Bradshaw Photo & Video

Pomegranates: From ancient myth to modern health 💜

The pomegranate has been grown for thousands of years, holding many meanings in different cultures. In particular, the myth of Hades and Persephone, symbolising Spring and the changing seasons. 🌤🌱🌷

Since ancient times, pomegranates have been eaten not just because of their delicious taste and beautiful jewel-like shine, but because they also have lots of health benefits!

That’s because they are a rich source of phytonutrients, responsible for Pomegranates' strong antioxidative and anti-inflammatory potential. 🙌

There’s that word again: Anti-inflammatory.

Why does this make so much of a difference in perimenopause and post-menopause? 🤔 Because this stage in a woman’s life is pro-inflammatory, because of the changes in female hormone balance.

How this expresses itself in each of us is very individual. 🙋‍♀️ We may feel more: Aches and pains, tiredness (often extreme with seemingly no clinical reason), foggy head, low mood, poor skin condition, gut and poo changes such as bloating and constipation.

Pomegranate’s advantage is it’s teeming with beneficial polyphenols, which have anti-inflammatory effects in our bodies.

Research suggests it can positively affect blood sugar balance and cardiovascular health along with eating a varied plant-focused whole foods diet. 🥑🥦🥬🥒🫑

Plus pomegranates are another rich source (along with beetroot I mentioned last week) of nitrates, converted to Nitric Oxide in our bodies, which can potentially help with lower blood pressure, improved mood, muscle recovery, strength and endurance.

I love adding pomegranates to a salad for that wonderful burst of flavour in your mouth when you bite down on a seed. 🥰

On my website’s ‘Recipe’ page look for my colourful dish: Warm Salad of Wilted Greens, Puy Lentils and Pomegranates

Plus why not add some to your next meal? Simply scatter them in just before eating. Delicious. 😘

What do you add pomegranate to? I'm always looking for new ways to add pomegranate to my diet. Let me know below!

Warmest,
Emma

PMID: 38370057
PMID: 31298147

The Menopause Brain - some good news

Today is the UK release date for the new book called ‘The Menopause Brain’ by neuroscientist Lisa Mosconi 👏🏻👏🏻👏🏻

I’m very excited to see this book come out because it has such positive, as well as factual, information about the brain changes that happen through menopause✅.

Lisa says ‘menopause is a renovation on the brain’. Especially positive is what she says about the post-menopause brain 😃.

🧐 Here are some words from Lisa (in an article she recently wrote in The Times): ‘One of the more surprising things I’ve learnt is that post-menopausal women report being generally happier than younger ones — and generally happier than they themselves were before menopause. According to several studies, some of the most notable and overlooked upsides of menopause revolve around better mental health and greater contentment with life’ 👏🏻.

Such uplifting words when a great deal of menopause news is so negative 🙌🏻

Lisa says it wasn’t until 1996 that scientists began to realise that a type of estrogen called estrodial affected the brain as well as the ovaries!🤦‍♀️

Thankfully for women Lisa says ‘While menopausal brain fog hasn’t been the subject of much research, there is evidence that typically it is a temporary change for many women and that mental acuity stabilises or recuperates after menopause’.

From my perspective as a nutritionist who’s work focus is menopause, I see positive changes in women through healthier eating - concentrating on anti inflammatory foods such as a Mediterranean Diet, with plenty of plant foods🥕🥦🥗🧄🧅🍅🫑🫛; Eating this way absolutely does help a women’s brain and mental health in peri/meno.

Lisa also mentions this in her book, saying “women who follow a Mediterranean diet experience a generally milder menopause with far fewer hot flashes.”😃

I’ll let you know more about Lisa’s book as I read this over the Easter break 📖

Beetroot - You either love it or hate it! 💜

But why are there many claims of its health benefits?

I love so many of the healthy attributes of beetroot! The main feature I'm highlighting is all the prebiotic ingredients - like beetroot’s polyphenols & natural fibre which help to feed your beneficial gut bacteria. That means they help your gut microbiome to flourish! 🦠🦠🦠

During the perimenopause & post-menopause, plus sometimes during the monthly pre-period week, the gut can become out of balance & this can lead to changes that might mean you are either more constipated or have looser poos, maybe also some gut bloating/cramping 😮‍💨

Prebiotic foods help to feed the beneficial gut microbiota & may help your gut 🥰 In fact, these benefits, such as the Betalains, including Betanin in beetroot, have further anti-inflammatory effects to help your blood sugar balance, & cardiovascular health including potentially helping to lower LDL cholesterol, & benefits mood too.

Plus beetroot contains many other important nutrients; For example, vitamin C, folate, potassium & (here’s one you may not have heard of) nitrate, the precursor to nitric oxide, which may help increase the lumen size of your blood vessels allowing more oxygen to flow, improving efficiency, especially with muscle recovery. This may lead to a slight reduction in blood pressure & help improve cognition. 🙌

I think by now you might have guessed I like beetroot! 😅 So much so, that I have loads of recipes on my website.

My most watched YouTube recipe video is my Beetroot & Blackbean Burgers - so easy to make, moist, delicious & nutritious. An all-around amazing burger. 😃

There’s also my Roasted Beetroot & Cauliflower Salad with a creamy Tahini Dressing. Both beetroot & cauliflower support gut function because they contain natural prebiotic fibre.

Plus did you know beetroot pairs up beautifully with chocolate? Try my BRAND NEW recipe for Beetroot & Chocolate Cake (cming this week). 🍫

And… you can eat the green leafy tops of beetroot (great as a serving of green leafy veg for your daily greens fix). I like to stir-fry them with onions, chilli, & garlic.

Let me know the ways you like to use beetroot!

Emma

PMID: 34760270

Broccoli, Artichoke & Chickpea Salad 🥦

Following this week's Broccoli Sprout theme, I've got a tasty Broccoli-filled salad recipe for you all to enjoy!

This fast & easy salad is nourishing to the whole body - that’s because it contains plenty of diversity: anti-inflammatory foods, plus prebiotics, probiotics, fermented food, phytoestrogens, protein, vitamins, and minerals. 🙌

That’s such a win for your body during perimenopause & menopause when the lack of oestrogen & testosterone can lead to more of an inflammatory state - meaning an increased likelihood of low mood, anxiety, aches & pains, and lack of energy.

There is protein in the chickpeas and seeds, but not quite enough if this was your main meal - so choose something extra to add in more protein eg more seeds, nuts, egg, tofu, etc

Try making this salad and let me know what you think. 😊

https://emmasnutrition.com/broccoli-artichoke-and-chickpea-salad/

Warmest,

Emma

New One-Day Retreat with the theme of anti inflammatory living! 🥗🧘‍♀️

This brand new full-day retreat is brought to you by myself and Dinah Siman, from Menopause Pilates. The day's theme is anti-inflammatory living - both through what you eat and movement.

Date: 8th June 2024
Time: 9.30am - 4.30pm
Location: Wootton Edge Barns, Wootton, Oxfordshire
Cost: £190 (early bird special)

I'll demonstrate anti-inflammatory foods and why this is so fundamental to thriving, not just surviving, in midlife. 🥰 Plus take home all the recipes. You'll have plenty of opportunities to ask questions and also eat all the fabulous food we discuss!

To complement my nutrition advice and top tips, Dinah will explore breath work and restorative body awareness practice, micro-movements and nurturing mobility for musculoskeletal inflammation. Plus the fundamentals of strength work to increase support for our system and promote health and well-being in Menopause.

Plus take away a Snack Pack® collection of exercises to use in your day as part of your anti-inflammatory lifestyle in Menopause.

Join us on the 8th of June 2024 for a restorative day together! Head to the events section on my website for more details and to book.

Link to website: https://emmasnutrition.com/portfolio/one-day-retreat/

Give me a shout if you have questions!

Emma

Broccoli Sprouts: A True Superfood! 🌱

Why all the buzz about munching on broccoli sprouts? Let me break it down for you:

Broccoli sprouts are really high in a particular compound called Sulforaphane (see below for details about how it is released in the plant). Sulforaphane is also in other plants, especially in the brassicafamily, like broccoli, cauliflower, cabbage, & brussels sprouts. 🥦 But Broccoli Sprouts are the BEST source!

But why should you care about Sulforaphane?

Well... here we go: Sulforaphane is released by plants when bugs try to eat them! The plant unleashes a process that takes naturally occurring Glucoraphanin & transforms it into Sulforaphane,effectively giving bugs the boot.🦵The same happenswhenever a plant is damaged,bruised, chewed, blended or juiced.

Just like for plants, Sulforaphane is our ultimate detox buddy. It supports every single cell in your body to help get rid of toxins and mop up any mess. 🙌 Plus, it helps support your liver and calm down any inflammation going on inside you, helping to give you extra energy. Oh, and did I mention it's a pro at breaking down hormones efficiently? 🥰

And get this – there's a whole stack of research backing up Sulforaphane's superhero status 🦸‍♀️ (Dr. Jacqueline Boden says over 2500 published papers). We're talking benefits for diabetes and even helping to rid Helicobacter pylori (you know, that potential troublemaker behind gastritis and acid reflux). It's even got its sights set on lowering pesky LDL cholesterol and maybe even lending a hand in fighting certain cancers. 🤯 Talk about a powerhouse!

Now, if you're thinking, how do I get in on this Sulforaphane action? It’s as easy as sprouting your own.🌱🥦

Get some of those tiny broccoli seeds online and head over to my website's Recipe page for my foolproof sprouting instructions (just type 'sprout' in the search bar). I love to throw the sprouts into a salad, or a wrap, or folded into an omelette

If you're not feeling the whole sprouting thing, no probs! There are some awesome broccoli sprout powder supplements out there. I’ll dish out all the details on those in my next post. 🙌

Stay tuned!

Emma

Twice a month, I share extra nutritional tips, supplement advice and recipes, directly into your inbox. 🥰 My subscribers are also the very first to get access to my events and special recipes.

When you sign up for my monthly emails, you'll get my Gut Health e-Cookbook for FREE 🌱🥒🥕🥦

To sign up, head to my website, scroll to the bottom and enter your details. My e-cookbook will be delivered straight to your inbox.
www.emmasnutrition.com

Enjoy!

Ever heard of Quercetin? 🤔 It might have a funny name, but this naturally occurring flavonoid is found in many common plant foods.

Quercetin is a polyphenol with fantastic anti-inflammatory benefits! 🙌 It's like a superhero for your body, with antioxidant, antimicrobial, AND antiviral properties. It's also been found to exert anti-ageing, phytoestrogenic, and has vasodilatory effects! (PMID: 20619334)

And here's a bonus for my vanity side – Quercetin also supports skin health! 🌟

Wondering where to find this magic flavonoid? Look no further than red onions (towards out layers in particular), capers, and apples. But it's not just them – tomatoes, broccoli, lettuce, and black and green tea are also on the list! 🥦🍅🍵🍎

Fun fact: Capers actually have the highest natural concentration of quercetin, even though they're not in the spotlight often. Maybe we should give them a bit more love! ❤️

BUT quercetin in our gastrointestinal tract is poorly absorbed. Our bodies only absorb about 25% of quercetin from food. 👎 That's why, for some people, a supplement might be the way to go, especially if you're dealing with something like histamine intolerance.

Later this week, I'll talk more about its supplement form - plus share a recipe packed full of Quercetin!

Please ask me any questions you may have - happy to help. 😊

Warmest,
Emma

Sweet Potato Jackets with Guacamole & Pumpkin Seeds

Pumpkin seeds are a great source of zinc! I like to add them here & there into different meals 🥗💚

This dish is a perfect example - I really love eating it, the flavours work so well together. The crunch of the pumpkin seeds finishes it off perfectly😋

Often I make this for lunch, because I might have the oven on either for recipe testing or baking something, so I always throw in a couple of sweet potatoes to take advantage of the oven’s heat✅

The zinc, in the pumpkin seeds, has so many health benefits (see post earlier this week), including being essential for healthy skin. Sweet potatoes contain not only high levels of vitamin B6 (think benefits for hormone balance, eg helping to relieve PMS) but also beta-carotene, great for your skin’s tissue repair & helping to provide a healthy blood flow to your brains. What a combination, along with the anti inflammatory oils in the avocado🙌🏻

If you don’t like sweet potato use regular white potato with skins left on. Just as delicious.

The full recipe is on my website’s Recipe page. Including low histamine swaps.

Recipe link here: https://emmasnutrition.com/sweet-potato-jackets-with-chunky-guacamole/

Retreating to dreamy Tuscany! ✨

Join me for four nights at an extra special retreat at this May!

The Women's Wellbeing Retreat focuses on living well through perimenopause and menopause. We'll explore eating for vitality, gut health and overall mood. Plus restorative and revitalising yoga and meditation with .yoga.with.cally

What's included:
🌞 4 nights (7th - 11th May 2024) at the beautifully restored Podere Macchione in the Tuscan Countryside
👩‍🍳 Daily nutritious meals, curated and prepared by me
🥗 During the Retreat learn from me through nutrition talks and a cooking demo
🧘‍♀️ Dynamic morning yoga or restorative evening sessions with guided meditations
🕍 Tour of historic Siena and a trip to nearby hot springs with their restorative waters

Message Cally for details: [email protected]
Or find more info here: https://emmasnutrition.com/portfolio/womens-wellbeing-retreat/

📸 Pictures of the Villa by

Let's talk about Zinc - it's a superhero mineral, playing a role in over 300 different enzymes in your body! 🙌 Imagine it as your body's little helper, making sure everything runs smoothly.

So, why should we care about Zinc? 🤔 Well, it's a guardian angel for your health. It helps protect your heart, fights off pesky inflammation & oxidative stress* (you know, those things that mess with your body's balance).

Having enough Zinc in your system can even put a smile on your face. 🥰 Yup, it can boost your mood, support vaginal health, strengthen your bones, support your heart, keep your metabolism in check (hello, blood sugar balance!), & even gives skin, hair, & nails extra love. 💆‍♀️💇‍♀️💅

Now, here's the annoying bit: as if menopause doesn’t bring enough challenges, it can also mess with our Zinc levels. 👎 The decrease in estrogen can up the risk of Zinc deficiency. But fear not, because knowledge is power 💪 & now you know how important Zinc is!

So, where can you find Zinc? Well, it's hiding in some pretty tasty foods:

* Snack on some seeds, especially pumpkin & h**p – sprinkle them on salads or blend them into smoothies.
* Grab a handful of nuts, especially almonds & walnuts
* Start your day with some oats – they're not just for breakfast anymore as I use them a lot in other dishes too!
* Add beans/legumes/pulses in your favourite dishes.
* Dive into seafood, especially rich in zinc are oysters & crab (even the tinned ones count!).
* Don't forget about dairy foods & meats – they're also rich sources of Zinc.

So, next time you're meal planning, remember to include Zinc – your body will thank you for it! 😘

Zinc is also found in supplement form - I’ll talk about this in a few days.

Any questions, ask away!

Warmest,
Emma

*FYI - oxidative stress is a disturbance in the balance between the production of reactive oxygen species (free radicals) & antioxidant defences, this can potentially lead to symptoms such as fatigue, brain fog, muscle/joint pain, headaches & sensitivity to noise.

PMID: 21798601 (zinc & depression)
PMID: 38055800 (zinc & vagin*l health)
PMID: 35149326 (zinc levels & menopause)
PMID: 36915799 (zinc & bones)

A Meal to Share! 💞

Happy Gal/Pal/Val/entines Day to all my followers.

Whenever the 14th of Feb rolls around, I'm always reminded that giving (or receiving) homemade food is an act of love that says “You mean so much to me.” 🥰This is one of my core beliefs. Understandably so, sharing food has shaped my whole life and built my career.

So today, I have a BRAND NEW recipe from my One Week Reset e-cookbook: Warm Courgette, Basil and Lentil Salad, with fish or tofu! Altogether, this is a fab dish, easy to make and perfect for sharing.👯‍♀️

It's fragrant with basil, which is rich in polyphenols. Plus overall, this meal contains lots of varied vegetables each with their own unique polyphenols, which have prebiotic effects in the gut, helping to encourage the growth of beneficial microbes.

Both the fish or tofu and the extra virgin olive oil contain beneficial anti-inflammatory oils for your body. The pulses provide fibre for gut motility, but not too much to cause bloating.

The full recipe is now live on my website AND as part of my new Vitality e-book series: One Week Reset. Also available in my shop and cookbook section to buy.

So grab a pal, gal or valentine and share a meal together. 🥰

https://emmasnutrition.com/warm-courgette-basil-and-lentil-salad/

Warmest,

Emma

A Vital Reset! 🤩

I’m very excited to share with you the first of my brand new Vitality Series eCookbook: The One Week Reset.

This book aims to give you a week of balancing and resetting your body to help you kickstart yourself onto a more healthy journey. 🥰 I’ve included new recipes and a meal plan covering one week, plus a few helpful tips and easy swaps.

This ebook is downloadable instantly for £5.99 in an easy-to-read PDF style, so you can print off individual recipes if you wish.

Recipes include: -
Lime & Ginger Balls
Avocado, Watercress & Walnut Salad W/ Chunky Pesto
Smashed Sweet Potato & Fennel W/ Mushrooms
Stir-fried Vegetables with Sesame Seeds & Tofu Cheese
Fudgy Chocolate Truffles
Fish or Tofu W/ Courgette, Greens & Lentils
and more

Get yours in the cookbook section of my website or my online shop.

Let me know what you think!🤞

Warmest,

Emma

NOTE: Not suitable for those following a Low Histamine Diet

Turmeric Chai Latte 💛💛💛

I mentioned this in my Power of Turmeric post earlier this week so I thought I'd share exactly how to make it.

This is one of my favourite drinks to have warm in Winter, especially with extra cinnamon. In the Summer, I make it cool and refreshing by pouring it all over lots of ice and adding fresh ginger.🍹

Not only does this drink taste great, but turmeric also acts as an anti-inflammatory in the gut - helping to keep the lining of the gut wall healthy so it can do a good job of absorbing the nutrients from food.

So let's get some sunshine in your cups! ☀️

Ingredients
300mls calcium-fortified plant milk, or mix of dairy milk & water
1 teaspoon turmeric powder
1 teaspoon honey or brown rice syrup or maple syrup
Pinch each of black pepper, ground cinnamon, ground cloves & ground cardamon
Optional extra - a big pinch of ground ginger, or ¼ teaspoon finely grated fresh ginger

Method
Warm the milk/water so it is hot but not boiling, then mix in the honey, turmeric, ground pepper and any other spices you are using.
Froth the milk up if you'd like, I love that creamy frothy top.
Pour into a favourite mug, or in Summer I like to pour it into a large glass over lots of ice.

Note: The amount of milk versus water is a personal choice, it depends on how filling your milk is, you may wish to dilute it with some water.

If you like Turmeric and want to explore more ways to use it in your cooking, have a look at some of my other recipes on my website. For dinner, you could try my Pak Choi & Ginger with Turmeric Fish or go for my delicious and healthy dessert, Golden Turmeric Ginger Custard with Warm Pears 😃

Warmest,

Emma