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

two stacked pumpkin banana muffins.

Pumpkin Banana Muffins (Gluten-Free)

chili in a white bowl topped with yogurt, jalapeno and cilantro.

Healthy Pumpkin Chili

baked carrot fries on parchment paper and a wooden bowl with aioli.

Baked Carrot Fries with Paprika Garlic Aioli

pumpkin fruit dip in a white bowl, topped with pecans and pumpkin seeds.

High Protein Pumpkin Fruit Dip

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emilymnutrition

holistic nutritional consultant 🌿
easy, nourishing & seasonal recipes | wellness tips
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The perfect way to store your nourish bowls 🫶 T

The perfect way to store your nourish bowls 🫶
This prevents ingredients from getting soggy and makes lunches super convenient. Prep these jars ahead of time and then enjoy nourishing lunches throughout the week!

You can definitely do this with different roasted veggies - just make sure that you start with the dressing on the bottom, then your protein and finish with greens, if using.

For each jar:
~2 tbsp dressing
1/2 cup chopped cooked chicken
1/3 cup roasted brussels sprouts
1/3 cup roasted butternut squash
1/4 cup roasted chickpeas
Sliced red onion
2 tbsp feta
Small handful of greens (I used chopped spinach)
2 tbsp walnuts, chopped

Dressing:
1/4 cup extra-virgin olive oil
3 tbsp apple cider vinegar
1/2 tsp dijon mustard
1 tsp maple syrup
1 garlic clove, minced
Sea salt to taste
*feel free to adjust quantities to taste!

#nourishbowls #nourishjars #saladjars #harvestbowl #mealprep #makeaheadlunch

Here’s your reminder that oatmeal doesn’t need

Here’s your reminder that oatmeal doesn’t need to be sweet. This savory oatmeal made with bone broth is comforting and has around 30g of protein!

It also makes a great lunch or dinner if you need something quick and easy. Feel free to play around with the toppings, but I’m slightly obsessed with these scallion and sesame seed fried eggs atm.

1/2 cup rolled oats (I use @onedegreeorganics)
1 cup bone broth (@bonetobroth is my go to)
1 tbsp ground flaxseed
Sea salt to taste
1 garlic clove, grated
1/2 tbsp grass-fed butter or olive oil
1 tbsp avocado oil
1/4 cup chopped scallion (green onion), light and dark green parts
2 tsp sesame seeds
2 eggs

Add oats, bone broth, ground flaxseed and garlic to a small saucepan. Season with sea salt and bring to a boil. Lower to a simmer and cook for 6-8 minutes, stirring occasional, or until most of the water has been absorbed and the oats are tender.
Remove from the heat and stir in the butter or oil. Taste and adjust salt to taste (you could also season with tamari or miso instead!)
In a frying pan, heat oil over medium low. Add the scallion and sesame seeds and sprinkle with a bit of sea salt. Cook, stirring occasionally for a few minutes or until some of the sesame seeds are just starting to lightly brown. Crack in the eggs and gently push the scallions and sesame seeds towards the edges of the egg whites. Sprinkle with sea salt. Place a lid on the pan and cook until the whites are set and the yolks are cooked to your liking. Near the end of cooking, add a handful of spinach, sprinkle with sea salt and cook until just wilted.
Add oatmeal to a bowl and top with spinach, eggs, and any leftover sesame seeds and scallions from the pan. I topped mine with red pepper flakes, but some chili oil or some kimchi would also be delicious.

#savoryoatmeal #healthybreakfastidea #highproteinbreakfast #scallionfriedeggs #sesamefriedeggs

We’ve been getting the most delicious honeycrisp

We’ve been getting the most delicious honeycrisp apples lately so I’ve been enjoying all things apple 🍎

I’m going back to one of my old favourites - apple nachos. To make things a little fancy, and because I have a serious love for tahini, I topped these with an easy tahini salted caramel for that perfect sweet and salty combo! 😊

honeycrisp apple, thinly sliced
tahini salted caramel (recipe below)
shredded coconut
cacao nibs
hemp seeds
pumpkin seeds

tahini salted caramel:
2 tbsp tahini
1/2 tbsp melted coconut oil
2-3 tsp maple syrup
1/8 tsp sea salt

Add everything to a small bowl and stir well to combine. Enjoy!

#applenachos #tahinicaramel #falltreat #healthyapplerecipe

Pumpkin Banana Muffins Bananas muffins, but with

Pumpkin Banana Muffins
Bananas muffins, but with those fall flavours we love🍂 These healthy muffins are soft and fluffy, lightly sweetened and finished with a coconut butter drizzle

Ingredients:
1 cups oat flour, spooned and leveled
1 cup almond flour, spooned and leveled
1 tbsp pumpkin pie spice
1 tsp baking powder
1/2 tsp baking soda
1/4 tsp sea salt
2 ripe medium bananas, mashed (spotty is best)
3/4 cup pumpkin puree (not pumpkin pie filling)
2 eggs, room temperature
1/4 cup butter or coconut oil, melted and slightly cooled
1/4 cup maple syrup
1 tsp vanilla extract
1 tsp apple cider vinegar
1/3 cup pecans, roughly chopped (for topping - optional)

Coconut butter drizzle:
2 tbsp coconut butter
1-2 tsp maple syrup, depending on how sweet you want it
1 tbsp almond milk

Preheat oven to 425F and line muffin cups with liners (10)
Whisk together the oat flour, almond flour, pumpkin pie spice, baking powder, baking soda and sea salt.
To another bowl, add the banana, pumpkin, eggs, butter, maple syrup, vanilla, and apple cider vinegar. Whisk well to combine.
Add the wet ingredients to the bowl with the dry ingredients. Stir until just combined, being careful not to overmix.
Divide the batter between muffins cups, filling almost to the top of the liners. Add water to the cups that are unused.
Sprinkle the tops of the muffins with pecans.
Bake at 425F for 5 minutes (this helps to give the muffins more height). Turn the temperature down to 350F (don’t open the oven door) and bake for 13-15 more minutes, or until a toothpick inserted in the center comes out mostly clean.
Let muffins cool in the pan for a few minutes before moving to a wire rack to cool completely.
To make the coconut butter drizzle: warm coconut butter in a small saucepan over low heat. Add the maple syrup and almond milk and stir until smooth. Add additional milk as needed to get a pourable consistency.

#pumpkinbananamuffins #pumpkinmuffins #bananamuffins #healthymuffins #glutenfreemuffins #fallbaking

The only type of salad I want this time of year 😍

This WARM HARVEST SALAD combines slightly charred brussels sprouts, squash with hints of cinnamon, crisp apple and a tangy vinaigrette for the perfect fall/winter salad

Ingredients:
1lb brussels sprouts, thinly sliced or shaved
1 small delicata squash, cut lengthwise, seeds removed and sliced into 1/2 inch half-moons (no peeling necessary!)
3 tbsp olive oil or avocado oil, divided
1/4 tsp ground cinnamon
1/4 tsp paprika
Sea salt to taste
Freshly ground pepper to taste
1 apple, sliced or chopped
1/4 cup pumpkin seeds, lightly toasted
1/3 cup shaved fresh parm

Vinaigrette:
3 tbsp extra virgin olive oil
2 tbsp apple cider vinegar
2 tsp dijon mustard
1 garlic clove, minced
2-3 tsp maple syrup, depending on desired sweetness
salt and pepper, to taste

Preheat oven to 425F
Add Brussels sprouts to a baking sheet and toss with 2 tbsp oil, salt and pepper. Spread out in an even layer. You want to use a large enough baking sheet so the sprouts have enough room to get a little crispy.
Add squash to another baking sheet and toss with 1 tbsp oil, cinnamon, paprika, salt and pepper.
Place the squash and Brussels sprouts in the oven and cook for 15 minutes. Stir the Brussels sprouts and flip the squash, then return to the oven.
Bake the Brussels sprouts until tender and browned in spots, checking every 5 minutes or so.
Bake the squash for 10-15 minutes, or until lightly browned and fork tender.
Allow the veggies to cool down while you make the dressing. Whisk together the dressing ingredients, taste and adjust seasoning as needed.
Once the squash and brussels sprouts have slightly cooled, and to a bowl and toss to combine. Top with apple, pumpkin seeds, shaved parm and dressing. Enjoy!

#warmsalad #fallsalad #wintersalad #harvestsalad #harvestsaladrecipe #delicatasquashsalad #brusselssproutsalad

The only thing better than a big bowl of chili, a

The only thing better than a big bowl of chili, a big bowl of PUMPKIN CHILI 🎃

I’m craving all the comforting meals right now and this chili is super cozy and high in protein, fibre and nutrients.

Ingredients:  1 tbsp avocado oil 1 medium yellow onion diced
1 lb ground beef preferably grass-fed/grass-finished
3 large cloves garlic, minced 1 jalapeño seeds and ribs removed, diced (optional) 1 large bell pepper, diced 2 tbsp mild chili powder 2 tsp ground cumin 1 tsp each smoked paprika and dried oregano 1.5 tsp pumpkin pie spice 1.5 tsp sea salt or to taste 1/2 tsp ground black pepper 15 oz can pumpkin puree 1 cup beef bone broth plus more as needed 15oz can black beans, drained and rinsed 28 oz can whole tomatoes chopped or crushed by hand, do not drain (you can also used diced tomatoes, but I find whole to be more flavourful!)

Toppings: Greek yogurt or sour cream, green onion, cilantro etc

Instructions:
Heat oil in a Dutch oven or large pot over medium heat. Add the onion and sauté for around 5 minutes, or until soft and translucent.
Add the ground beef and break it up with a wooden spoon. Cook for 6-7 minutes, until the beef is browned, stirring occasionally. Drain off the excess fat if needed.
Add garlic, jalapeño (if using), bell pepper, spices, salt and pepper. Stir well and cook for about 1 minute until fragrant.
Add the remaining ingredients and bring to a low boil. Reduce to a simmer, cover, and allow to cook for 45 minutes, stirring occasionally. If the chili becomes too thick, add additional broth or water.
Near the end of cooking, taste and adjust salt or seasonings to your liking.
Add to bowls and top with desired toppings. Enjoy!

#pumpkinchili #healthychili #chilirecipes #healthydinnerideas #healthyfalldishes #pumpkinrecipes

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