Nourished is a digital recipe collection spanning preconception through to postpartum, written by Ema Taylor, naturopath and clinical nutritionist, with over a decade of clinical experience in fertility and maternal health.

Food has always been at the centre of Ema's clinical practice. Before supplements, before protocols, before any other conversation, she asks women what they are eating. Not to judge, and not to prescribe a perfect diet, but because food is the most consistent, most available, and most underrated tool we have for supporting a woman's body through the most demanding years of her reproductive life.

Most recipe resources for this season treat it as one long stretch, as though nourishing yourself while trying to conceive is the same as nourishing yourself through nausea, or through the fragmented weeks after birth. It is not. Nourished was built around the differences. Each stage has its own recipes, developed to complement the distinct needs of that phase, so what you cook is always matched to what your body is actually doing.

It is organised into six stages, and you do not need to cook them in order.

Preconception. Recipes built around the months before your body is asked to do anything: colour, variety, good fats, and the ingredients Ema comes back to again and again in clinic. The one window where you are nourishing your body with the appetite and energy to do it well.

First trimester. Recipes for the hard days, when foods you loved turn on you and the smell of cooking is enough some days. Cold where cold helps, bland where bland matters, low on smell, and forgiving on the days standing at the stove is out of the question.

Second trimester. Recipes for the return of appetite, when nausea settles and your body moves into its most demanding stretch of building. Protein at every meal, iron from whole foods, and meals genuinely worth looking forward to.

Third trimester. Recipes for a smaller stomach, smaller in volume but not in value. Gentle on digestion, quick to put together, for a stage when there is simply less room and less energy for long stretches in the kitchen.

Batch cooking for postpartum. A freezer section done now, in the third trimester, so there is nourishing food ready before baby arrives. Every recipe freezer-friendly, batch-friendly, and built to be reheated and eaten one-handed. A full freezer before birth is worth more than almost anything else you prepare.

Postpartum. Recipes for the fourth trimester, built for meals that happen one-handed, standing up, often cold, and rarely when you planned them. Some no-cook, some under ten minutes, all designed to actually get eaten, because the most nourishing meal is the one that makes it to you.

Nourished is an educational and nutritional resource. It does not constitute personal medical advice and does not replace your midwife, GP, or obstetrician.

The collection carries you across every stage of this season, including:

• 100 recipes spanning preconception, pregnancy, and postpartum
• A dedicated recipe section for each of the six stages
• Preconception recipes built around whole-food nourishment while you have the appetite and energy
• First trimester recipes built for tolerability: cold, bland, low-smell, and forgiving
• Second trimester recipes built around protein and iron from whole foods for the building phase
• Third trimester recipes that are smaller in volume, gentle on digestion, and quick to make
• A full freezer batch-cooking section to prepare postpartum meals in advance
• Postpartum recipes that are no-cook or under ten minutes, built to be eaten one-handed
• Breakfasts, lunches, dinners, snacks, and drinks across every stage

You'll receive:

• A 108-page Nourished recipe collection PDF
• Written by Ema Taylor, naturopath and clinical nutritionist
• 100 recipes across six distinct stages
• A digital version you can read on any device, or print at home
• Yours to keep and return to through every stage of this season

Nourished is for anyone nourishing themselves through this season, at any point in it, whether this is your first pregnancy or your fourth.

It is for you if:

• You are trying to conceive and want to build a strong nutritional foundation while you have the appetite for it
• You are deep in first-trimester nausea and need recipes built for what you can actually keep down
• You want to eat well for the building phase but are tired of working out what that means meal to meal
• You are heavily pregnant, uncomfortable after a full meal, and want food that is gentle and quick
• You want a full freezer before birth, prepared while you still have the energy to cook
• You are in the postpartum fog and need meals that get made by someone else, or pulled from the freezer at the end of a long day
• You like knowing your food is matched to what your body is actually doing at each stage

Whether you are cooking with care this week or managing a smoothie and a handful of nuts, this is the collection to keep close through every stage. Both count.

Ema Taylor is a naturopath and clinical nutritionist who has worked with hundreds of women through preconception, pregnancy, and postpartum, and has been through it three times herself. Food is where she starts with every woman she treats. Nourished brings that clinical approach and her lived experience into one place, written in the voice she uses with women in her clinic every week.

This is a digital resource delivered as a downloadable PDF.

After checkout, you’ll receive an email containing your download link so you can access Nourished straight away.

The file can be printed or saved digitally for easy reference throughout your first trimester.

As this is an instant digital download, it is non-refundable once purchased. If you have any trouble with your download, contact us and we will sort it out straight away.