Emily Maude Nutrition - Emily Maude Nutrition

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

three salmon patties topped with chopped parsley and yogurt, and a green salad on a white plate.

Canned Salmon Patties

a jar of peanut butter chia pudding topped with dark chocolate, peanuts and sea salt with a bowl of peanuts and chocolate chips in the background.

Chocolate Covered Peanut Butter Chia Pudding

sliced carrots cake bars topped with walnuts, with a bowl of walnuts in the background.

Carrot Cake Bars (Gluten-Free)

butter bean salad in a white bowl with a silver serving spoon.

Butter Bean and Radish Salad

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emilymnutrition

Holistic Nutritional Consultant
Easy, feel good recipes
Full recipes here 👇

Honestly not too different from what I ate pre-pre

Honestly not too different from what I ate pre-pregnancy, except for needing to eat smaller meals more often because there’s just not a lot of tummy room left at this stage 😅. Also a very recent craving for all things citrus!

Focusing on whole foods as much as possible, quality protein at each meal, collagen rich foods and staying hydrated!

#whatsonmyplate #pregnancymeals #healthymealinspo #healthymeals

Banana Coffee Smoothie ☕️🍌 I can’t get e

Banana Coffee Smoothie ☕️🍌

I can’t get enough of this smoothie combo lately! Perfect post-workout or for a snack that’s packed with protein, fibre and healthy fats.

Ingredients:
- 1/2 cup strong brewed coffee, cold (I used decaf)
- 1/3 cup unsweetened almond milk (or milk of choice), plus more as needed
- 1 medium frozen banana
- 1/2 cup frozen riced cauliflower
- 1 serving vanilla protein powder (I used @ritual )
- 1.5 tbsp natural peanut butter
- 1 tbsp ground flaxseeds
- Few dashes of ground cinnamon
- Pinch of sea salt
- Handful of ice (optional)

How to:
Add everything to a blender and blend until smooth and creamy. Add additional milk if needed to reach your desired consistency. Enjoy!

*If you wanted to make it even higher in protein, you could also add some greek yogurt

#coffeesmoothie #coffeebananasmoothie #proteinsmoothierecipe #healthyrecipes

It’s been awhile since I made chia jam and I for

It’s been awhile since I made chia jam and I forgot just how much I love it! 😍

This version comes together in 10 minutes and is made with frozen berries, nutrient dense and fibre-rich chia seeds, lemon juice, and a little sweetener (if you want!).

Much lower in sugar than regular jam and way better for you! Perfect for adding to yogurt, pancakes, oatmeal or on sourdough with peanut butter 🫐🥜

1 cup frozen raspberries 1 cup frozen blueberries 1 tbsp lemon juice 2 tbsp chia seeds 1-2 tbsp unpasteurized honey or maple syrup (optional - depending on the sweetness of your berries. You may find you don’t need any)

Add frozen berries to a saucepan and cook on medium low for 5-8 minutes, until warmed through and slightly broken down.
Remove from the heat and lightly mash, leaving a bit of texture.
Stir in the lemon juice, chia seeds and sweetener if using.
Allow to cool so the jam can thicken, then transfer to a container. Store in the fridge for up to 1 week.

#chiaseedjam #chiajam #homemadejam #healthierjam

5 dinner ideas that are healthy, but packed with f

5 dinner ideas that are healthy, but packed with flavour and taste delicious ✨They’re also all meal prep friendly!

All recipes can be found on my website, or comment RECIPES and I’ll dm you all 5 of them 🫶

1. Miso peanut chicken bowls
2. Beef taco salad with avocado cilantro dressing
3. Soba noodle salad with almond dressing
4. Thai turkey meatballs in red curry sauce
5. Chicken shawarma bowls

What would you eat first?

#dinnerrecipes #healthydinnerideas #healthyrecipes #balancedeating #mealinspo

PEANUT BUTTER CHIA PUDDING with a chocolate magic

PEANUT BUTTER CHIA PUDDING with a chocolate magic shell ✨

The ultimate chia pudding for my fellow pb lovers 🥜🍫These are creamy, delicious and packed with peanut butter goodness in every bite. The perfect snack or healthier treat and a great way to get more fibre in your diet!

Makes 2 servings

1 cup milk of choice
1/4 cup plain greek yogurt
2 tbsp natural, drippy peanut butter
1 tbsp maple syrup
1 scoop collagen peptides (optional)
1/2 tsp vanilla extract
Pinch sea salt (omit if pb contains salt)
1/4 cup chia seeds

Topping:
1-2 tbsp natural, drippy peanut butter
2 tbsp dark chocolate chips
1/4 tsp coconut oil
Optional: chopped peanuts and flaky sea salt

1) In a medium bowl or glass container, whisk together the milk, yogurt, peanut butter, maple syrup, collagen peptides, vanilla extract and sea salt. Add the chia seeds and whisk again. Allow to sit for about 10 more minutes before whisking once more (this helps prevents clumps in the chia pudding).
2) Cover the bowl or container and place in the fridge overnight or for at least 4 hours.
3) When ready to eat, divide the chia pudding into two small jars or ramekins, leaving some room at the top for the toppings. Top each jar with 1/2-1 tbsp of peanut butter.
4) Place the chocolate chips and coconut oil in a small bowl. Heat in the microwave in 30 second increments, stirring between each, until chocolate is melted. Pour the melted chocolate over the chia pudding and peanut butter layer, spreading it out.
5) Add chopped peanuts and flaky sea salt, if using, and place in the fridge for 10 minutes or until chocolate is set. Crack the shell using a spoon and enjoy!

#peanutbutterchiapudding #chiapuddingrecipe #healthysnack #peanutbutterchocolate

A little inspiration for a weekend brunch at home

A little inspiration for a weekend brunch at home

You can really do this with any veggies, but I went with a green version with asparagus for spring 🌿

- Heat a skillet with oil or butter and sauté shallots for a few minutes.
- Add chopped asparagus, season with sea salt and cook until they begin to soften.
- Add spinach, frozen green peas and minced garlic. Season with spices (I used cumin and coriander), salt and pepper, and cook until the spinach just starts to wilt.
- Make small wells in the mixture, then add eggs to each well. Season eggs with sea salt, cover the pan and cook on medium-low until whites are set and yolks are cooked to your liking (about 5-7 minutes for jammy eggs). Remove from the heat.
- Drizzle with olive oil and sprinkle with feta, dill, parsley, and red pepper flakes. Serve with some toasted sourdough and enjoy!

#eggskillet #springeggskillet #asparagusrecipes #healthybrunchideas #healthybreakfastideas

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