Emily Maude Nutrition | Calgary Holistic Nutritional Consultant - a holistic food and wellness blog

Hi! I’m Emily, a Holistic Nutritional Consultant, food lover, and wellness enthusiast living in Calgary, Alberta. I’m here to share my passion for nutrition, creations in the kitchen, and tips for living a more holistic life. I hope it inspires you to step into the kitchen with more confidence and to embrace a more balanced approach to health!

Latest Posts

a slice of lemon raspberry baked oatmeal topped with greek yogurt on a white plate.

Lemon Raspberry Protein Baked Oatmeal

a bowl of guacamole with crackers.

Homemade Healthy Guacamole

chicken shawarma bowl besides a bowl of grape tomatoes, lemon and a bowl of pickled red onions.

Healthy Chicken Shawarma Bowls

a stack of chocolate protein cookie dough cups on parchment paper.

Chocolate Protein Cookie Dough Cups

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emilymnutrition

Holistic Nutritional Consultant 🌿
Balanced recipes + holistic living

How to grow sprouts at home🌱 Sprouts are packe

How to grow sprouts at home🌱

Sprouts are packed with nutrients and can be added to meals like salads, sandwiches, tacos, soups and eggs.

To grow your own:

1. Add 2 tbsp of sprouting seeds to a wide mouth mason jar, add water, cover with a sprouting lid or cheesecloth and drain. Cover the seeds with water and store in a dark place overnight
2. In the morning, drain the water and set your jar upside down in bowl.
3. Twice a day, rinse with water and drain well.
4. Do this for 4-5 days or until they have green tips and are 1-2 inches in length.
5. Move to a towel to drain. Once completely dry, store in a sealed container in the fridge 😊

#howtosprout #howtogrowsprouts #diysprouts #sprouts #livefoods #growyourfood #happysprouting #holistichealth #foodasmedicine

Lemon Raspberry Protein Baked Oatmeal 🍋 A perfe

Lemon Raspberry Protein Baked Oatmeal 🍋
A perfect spring breakfast or snack that you can prep ahead of time and enjoy throughout the week. It’s easy to make, gluten-free and boosted with protein to keep you full for longer!

Ingredients:
2 cups rolled oats
1/2 cup vanilla protein powder (I used a plant-based protein - whey may yield different results)
1 tsp baking powder
1/4 tsp sea salt
2 tbsp poppyseeds (optional)
2 large eggs
1 3/4 cups milk of choice
1/2 cup greek yogurt
3 tbsp maple syrup
3 tbsp avocado or olive oil
1/2 tbsp lemon zest (from about 1 large lemon)
1/4 cup fresh lemon juice
1 cup frozen raspberries

Directions:
1. Preheat oven to 350F. Lightly grease a 9x11 baking dish (or similar size)
2. Add dry ingredients to a large bowl and stir to combine
3. Add wet ingredients, except raspberries, to a bowl and whisk.
4. Add wet ingredients to the dry ingredients and stir well to combine. Pour into the baking dish and fold in the frozen raspberries.
5. Bake for 40-50 minutes or until golden brown around the edges and the middle is mostly set (carefully not to over bake or it can make the oatmeal dry)
6. Cool for 10 minutes before serving. Top with greek yogurt and maple syrup.

#bakedoats #bakedoatmeal #proteinbakedoatmeal #lemonraspberryoatmeal #lemonraspberry #mealprepbreakfast #mealprepideas

This is my favourite guac recipe that I’ve been

This is my favourite guac recipe that I’ve been making for years. It’s chunky, creamy and made with simple, fresh ingredients. So good!

2 large ripe avocados
Juice from 1 lime, plus more to taste
3-4 tbsp finely diced red onion
1 large cloves garlic, minced
1/4 tsp ground cumin
1/2-1 small jalapeño, seeded and minced
1 small roma tomato, diced (seeds removed if not eating right away)
Sea salt and pepper to taste (don’t skimp on the salt!)

*fresh cilantro is also great here if you’re not sharing with a cilantro hater like I am 😂

Add avocado to a bowl and mash to desired consistency. Add the rest of ingredients and gently stir to combine. Taste and add additional salt or lime juice if desired. Enjoy!

#guacamole #homemadeguacamole #healthyguacamole #easyguacamole #healthysnacks #chipsandguac #healthyappetizer #avocado

Anyone else agree that meals just taste that much

Anyone else agree that meals just taste that much better when they’re in a bowl?

These flavourful chicken shawarma inspired bowls are filled with juicy and tender chicken, rice, veggies and a creamy yogurt tahini sauce 😍

You can make most of the components ahead of time and then just cook your chicken when you’re ready to eat!

Full recipe with instructions can be found on my site (link in bio)! Enjoyyy ☺️

#chickenshawarmabowls #healthybowls #healthydinnerideas #chickenbowl #ricebowl #healthyeats

Avocado toast, spring edition 🌿 I feel like le

Avocado toast, spring edition 🌿

I feel like leeks are one of those underrated vegetables that needs more love. They’re super delicious and work beautifully in a lot of dishes, but they also have some great health benefits. They’re full of antioxidants and are rich in prebiotics, a type of fibre that feeds the good bacteria in the gut.

They also happen to make an awesome toast topping 😍

Toast ingredients:
-toasted sourdough rubbed with fresh garlic
-sautéed leeks, green peas and spinach
-radish
-goat feta
-lemon juice
-fresh dill
-sea salt

Sauté thinly sliced leek (white and light green parts) in butter until they are soft and begin to slightly brown. Add green peas (I used frozen), season with salt, and cook until warm. Add spinach and cook for another minute until just wilted. Rub sourdough with fresh garlic and top with avocado. Add the leek and pea mixture and garnish with radish, feta, lots of fresh lemon juice, dill and flaked sea salt 🙌. Pair with some eggs for a health breakfast/brunch

#avocadotoast #springtoast #springavocadotoast #avocado #loadedtoast #leeks #leekbenefits #greenpeas #greenpeatoast #springrecipes #healthybrunch

Officially craving all the smoothies now that the

Officially craving all the smoothies now that the weather is warmer.

This PB&J version is what I’ve been making lately! I love adding frozen zucchini because it helps make the smoothie thick and creamy (I promise you won’t taste it) while adding more fibre.

3/4 cup frozen zucchini
3/4 cup frozen berries (I used strawberries and raspberries)
1/4-1/3 cup greek yogurt, unsweetened
1 tbsp peanut butter
1 scoop vanilla protein powder
Scoop collagen peptides (optional)
1 tbsp chia seeds
1 cup water or milk of choice

Blend and enjoy in the sun ☀️

#smoothierecipe #peanutbuttersmoothie #pbandjsmoothie #healthysmoothie #smoothieweather #proteinsmoothie #berrysmoothie

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