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

a cast iron skillet filled with cooked chicken and orzo, in front of a bowl of sliced lemons.

Chicken Orzo Bake with Artichokes and Sun-Dried Tomatoes

a smoothie in a tall glass topped with two slices of banana and whole coffee beans, with bananas, milk and peanut butter in the background.

Banana Coffee Protein Smoothie

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

Join me on Instagram

emilymnutrition

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

Lemon Blueberry Whipped Cottage Cheese Bowl This

Lemon Blueberry Whipped Cottage Cheese Bowl

This bowl is the perfect cross between a yogurt and smoothie bowl, but uses cottage cheese for the most delicious protein-packed breakfast or snack (the base has 24g of protein)!

Everything get’s whipped together until it’s smooth and creamy and the flavour is sooo good, almost like lemon blueberry cheesecake 😍

Recipe:
3/4 cup cottage cheese (if your cottage cheese is liquidy, strain it first)
1/4 cup plain greek yogurt
1/2-1 tsp lemon zest*
1/2 - 1 tbsp lemon juice*
1/4 cup frozen blueberries (I used wild blueberries)
Pinch sea salt
Splash vanilla extract (~1/4 tsp)
Toppings: fresh or frozen blueberries, granola, nut butter, hemp seeds, chia seeds, etc.

Add all the ingredients to a small food process or blender. Blend until the mixture just comes together. Scrap down the sides of the bowl and process again until smooth. Spoon into a bowl and top with fresh or frozen blueberries and any other toppings!

*I like this bowl with a stronger lemon flavour so I use 1 tsp of zest and 1 tbsp of lemon, however if you want it to be a little more subtle, start on the lower end and add more as needed.

#cottagecheesebowl #cottagecheeserecipes #highproteinbreakfast #healthybreakfast

Mediterranean Chicken Salad ✨ Creamy, high-prote

Mediterranean Chicken Salad ✨
Creamy, high-protein, packed with flavour and great for meal prep. This version is perfect for the warmer weather and is a great way to use up any leftover chicken. Serve it with crackers, as a sandwich, on greens or even just by itself.

Makes 2 servings

1/3 cup plain greek yogurt (or dairy-free alternative)
1 tsp dijon mustard
1/4 tsp garlic powder
1/4 tsp dried oregano
1.5 tbsp fresh lemon juice
2 cups cooked shredded chicken
1 stalk celery, chopped
2 tbsp sun-dried tomatoes, chopped
2 tbsp kalamata olives, sliced
2 tbsp diced red onion
1 heaped tbsp capers (optional)
small handful fresh parsley or dill, chopped (optional)

In a medium bowl, stir together the yogurt, mustard, garlic powder, oregano and lemon juice. Add the chicken, celery, tomatoes, olives, onion, capers, and herbs. Season with salt and pepper and toss until well combined. Taste and adjust seasoning if needed. This salad tastes even better as it sits in the fridge. Enjoy!

#chickensalad #easylunchideas #healthylunchideas #highproteinlunch

Lemon Blueberry Ricotta Pancakes 🍋🫐 The onl

Lemon Blueberry Ricotta Pancakes 🍋🫐

The only pancakes I want for the foreseeable future 😍Soft, fluffy, packed with fresh lemon flavour and made with healthier ingredients, these are a must for spring and summer! The ricotta is perfect addition here - you don’t taste it but it gives the pancakes a lighter and fluffier texture, and is a really great way to sneak in some extra protein!

Ingredients:
3/4 cup full fat ricotta cheese
2 large eggs
1/3 cup milk of choice
1 tbsp lemon zest
1/3 cup lemon juice
2 tbsp maple syrup
1 tsp vanilla extract
1.5 cups oat flour*
2 tsp baking powder
1/2 tsp baking soda
1/4 tsp sea salt
Coconut oil or butter, for cooking
3/4-1 cup blueberries (fresh or frozen- if using frozen do not thaw), plus more for serving

Method:
1. In a large bowl, whisk together the ricotta, eggs, milk, lemon zest, lemon juice, maple syrup and vanilla extract.
2. In a medium bowl, whisk together the oat flour, baking powder, baking soda and sea salt.
3. Add the flour mixture to the wet ingredients and stir until just combined, being careful not to overmix (there can still be some small lumps of flour). Allow to sit for 10 minutes (this helps create fluffier, tender pancakes)
4. Heat a skillet or griddle over medium heat and lightly grease with coconut oil or butter.
5. Once hot, pour about 1/4 cup of batter onto the skillet or griddle. Scatter the surface of each pancake with blueberries and gently press into the batter.
6. Cook for 2-4 minutes or until you see some bubbles form on the surface, the edges start to set and the bottom is golden brown. Flip and cook on the other side. Repeat with remaining batter, adjusting the heat as needed to ensure they don’t brown too fast. You should get 10-11 pancakes in total.
7. Serve warm with fresh blueberries, blueberry compote, greek yogurt, or maple syrup. Enjoy!

*I’ve also tested these using all-purpose flour and they work great! It does result in a thicker batter that you need to spread out a bit more when cooking, but this also gives you thicker pancakes (you can always add a little more milk to the batter if preferred).

6 super easy and healthy dessert ideas for when th

6 super easy and healthy dessert ideas for when that sweet tooth kicks in! All of these use minimal ingredients and are quick to whip up, which is my kind of dessert most of the time 🙋‍♀️

1) Strawberry yogurt clusters: mix diced strawberries with greek yogurt or non-dairy yogurt (I like to add a little almond butter as well) and place spoonfuls onto a baking sheet lined with parchment. Freeze until firm and then quickly dip in melted dark chocolate. Place back on the tray and freezer until set.

2) Stuffed dates: simple, but so good. I love adding almond butter or tahini with some flaked sea salt 👌

3) Chocolate magic shell yogurt: mix together 1/2 cup plain greek yogurt (or a thick non-dairy yogurt), 1/2 scoop vanilla protein powder, 1 tbsp nut butter. Top with melted chocolate and freeze for about 10 mins or until the chocolate is set.

4) Banana bark: place banana slices onto a baking sheet lined with parchment, making sure the pieces are touching. Cover with nut butter and dark chocolate. Place in the freezer until set.

5) No-bake cheesecake jars: whipped cottage cheese and yogurt with a gluten-free crumble base (recipe in my reels!)

6) 4-ingredient strawberry mango sorbet (recipe in my reels!)

#healthydesserts #healthydessertideas #nobakedesserts #nobaketreats

Chicken Orzo Bake with Artichokes & Sun-dried Toma

Chicken Orzo Bake with Artichokes & Sun-dried Tomatoes ✨A delicious one pan meal to add to your dinner rotation! This dish is hearty, but also has lots of bright and fresh flavours, which I find perfect for this time of year

Chicken:
1.5 pounds boneless skinless chicken thighs
1 tsp sea salt
1/2 tsp black pepper
1 tsp sweet paprika
1/2 tsp garlic powder
1 tsp dried oregano
2 tbsp oil, for cooking
Orzo:
1/2 tbsp avocado oil
1 small onion, finely chopped
1 cup uncooked orzo
4 cloves garlic, minced
2 cups chicken bone broth
1/3 cup sun-dried tomatoes, chopped
1/2 cup canned quartered artichoke hearts, drained and chopped
2 cups fresh spinach, roughly chopped
Zest from 1 lemon
1 tbsp fresh lemon juice
1/4 cup parmesan cheese, freshly grated
Sea salt and black pepper, to taste

1. Preheat the oven to 400 F.
2. Pat the chicken dry and place in a bowl. Toss with the spices, salt and pepper.
3. Heat 2 tbsp of oil in a large cast iron or oven safe skillet (I used a 12”) over medium heat. Add the chicken in a single layer and sear until golden brown, about 5-6 minutes. Flip and sear the other side (it does not need to be cooked through). If needed, cook in batches to avoid overcrowding the pan. Transfer to a plate and set aside.
4. Turn the heat down to medium low and add 1/2 tbsp of oil. Add the onion and cook until translucent, about 3 minutes. Add the orzo and cook, stirring frequently, for about 2 minutes. Add garlic and cook for another minute.
5. Add the broth and stir scraping up any brown bits from the bottom of the pan. Bring to a boil, then turn off the heat and stir in the sun-dried tomatoes, artichoke hearts, spinach, lemon zest, lemon juice and parmesan cheese. Season with salt and pepper to taste. Nestle the chicken thighs in the orzo, along with any juices.
6. Bake, uncovered, for 15-20 minutes or until the chicken is fully cooked (165 F internal temp) and the orzo is tender and has absorbed most of the liquid (some leftover liquid is fine and will absorb as it cools down). Remove from the oven and allow to sit for 5 minutes before serving.
7. Garnish with parsley and extra cheese if desired and enjoy!

#chickenorzo #onepanmeal

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

Load More… Follow on Instagram