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 glass jars of raspberry chia pudding topped with yogurt and fresh raspberries.

Raspberry Chia Pudding

shrimp edamame salad in a white bowl beside a bowl of cashews and a bowl of cut up limes.

Shrimp Edamame Crunch Salad

a stack of pancakes topped with fresh blueberries and lemon zest on a white plate.

Blueberry Lemon Ricotta Pancakes

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

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emilymnutrition

Holistic Nutritional Consultant
Easy, feel good recipes

Cinnamon Stewed Apples (no added sugar) A nouris

Cinnamon Stewed Apples (no added sugar)

A nourishing fall staple that’s perfect for topping yogurt, chia pudding, pancakes or just enjoy as is🥰

- stewed apples are packed with pectin, a prebiotic fibre that feeds your good bacteria and can help reduce inflammation
- the cooking process makes the apples easier to digest and can help the body absorb nutrients more efficiently
- cinnamon is rich in antioxidants and supports healthy blood sugar levels

Recipe:
2 large apples, cored and chopped (~3-4 cups)*
1/4 cup + 1 tbsp water
1/2 tbsp apple cider vinegar
1/2-1 tsp ground cinnamon
Pinch sea salt
1 tsp arrowroot starch/flour (or cornstarch)
1/2 tsp vanilla extract

1. Add the apples, 1/4 cup of water, apple cider vinegar and cinnamon to a saucepan and bring to a simmer over medium heat. Reduce heat to medium low, cover, and cook, stirring occasionally, until the apples are just tender, about 10-15 minutes (timing will depend on the type of apple you use and how big the pieces are).
2. Meanwhile, add the arrowroot and 1 tbsp of water in a small bowl and stir to combine. Once apples are tender, add to the saucepan and cook for another 2-3 minutes until the liquid thickens. Enjoy!

*I prefer using honeycrisp apples for this recipe, but Granny Smith, Fuji, Pink Lady or other firm varieties would work well!
*I don’t find it necessary to add any sugar, but if you’re looking to make them sweeter, feel free to add some maple syrup

#stewedapples #fallrecipes #guthealth #gutsupport

Summer camera roll. This season was slower and qui

Summer camera roll. This season was slower and quieter than usual, but so so special. Our first summer living in BC, the final stretch of my pregnancy, and the summer I became a mom 🧡🌻🌞

Chocolate Chip Zucchini Muffins One of my all-ti

Chocolate Chip Zucchini Muffins

One of my all-time favourite muffin recipes that are always a hit with anyone I make them for! Full recipe below👇

Soft, fluffy and loaded with dark chocolate chips, these taste like a treat but are made with wholesome ingredients and are packed with healthy fats and fibre. The best way to use up any zucchini you might have!

Makes 12 muffins

1 cup oat flour 1 cup almond flour 1 tsp baking powder 1/2 tsp baking soda 1/4 tsp sea salt 1 tsp ground cinnamon 1/4 tsp ground nutmeg (optional) 2 eggs 1 medium ripe banana, mashed 1/4 cup avocado oil or olive oil 1/4 cup maple syrup 1 tsp vanilla extract 2 cups shredded zucchini 1/2 cup dark chocolate chips

Preheat oven to 425°F and line a muffin tin with liners.
Wrap the shredded zucchini in a clean tea towel and squeeze out any excess water. Set aside.
In a large mixing bowl, combine the oat flour, almond flour, baking powder, baking soda, sea salt, cinnamon and nutmeg.
In a medium bowl, whisk together eggs, banana, olive oil, maple syrup and vanilla. Add the zucchini and stir to combine.
Pour the liquid mixture into the dry and stir until just combined. Don’t overmix! Gently fold in the chocolate chips.
Scoop into muffin liners and top with extra chocolate chips if desired.
Bake at 425°F for 5 minutes (this helps to give the muffins more height). Turn the temperature down to 350°F (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.
Allow muffins to cool in the pan for 5 minutes before transferring to a wire rack to finish cooling. Enjoy!

#zucchinimuffins #chocolatechipmuffins #healthymuffins #glutenfreemuffins

Artichoke White Bean Dip Protein gets a lot of a

Artichoke White Bean Dip

Protein gets a lot of attention, but here’s your reminder that fibre is just as important when it comes to your health (Canadians are only consuming half the recommended daily intake!)

If you’re like me and are 10x more likely to eat something if it’s in the form of a dip, here’s one that’s quick to make and packed with fibre thanks to the white beans and artichoke. It’s creamy, herby and makes the perfect quick snack or appy

1 can (15 oz) white cannellini beans, drained and rinsed
1 cup canned artichoke hearts, drained
1 small garlic clove
2 tbsp fresh lemon juice
2 tbsp tahini
1 tbsp olive oil, plus more for topping
1/2 tsp fresh thyme
1/2 tsp fresh oregano
Salt and pepper to taste

Add all ingredients to a food processor and blend until smooth and creamy, scraping down the sides as needed. Taste and adjust salt or lemon to taste.
Transfer to a bowl or container and drizzle with olive oil. Serve with fresh veggies or crackers and enjoy

Hibiscus Blueberry Mocktail 🌺 This heat wave c

Hibiscus Blueberry Mocktail 🌺

This heat wave calls for one of my favourite refreshing drinks! This one is naturally sweet, with no added sugar, and is actually good for you - it’s packed with antioxidants and vitamin c, thanks to the delicious hibiscus flower and blueberries 🫐

Ingredients:
1 tbsp dried hibiscus flower
4 oz hot water
1 small handful blueberries
6 mint leaves
1 oz lime juice
Sparkling water

Boil your water and pour over the dried hibiscus flower.
Cover and let steep for 10 minutes. Remove the hibiscus flower and set the tea aside to cool to room temperature.

Add blueberries and mint leaves to a small glass and gently muddle to crush the ingredients together.

Add ice to the glass and fill 3/4 of the way up with hibiscus tea. Add lime juice and stir. Top with sparkling water and some fresh mint for garnish. Cheers!

#mocktailrecipe #hibiscusmocktail #blueberrymocktail #mocktailwithbenefits #hibiscustea

4 Yogurt Bowl Ideas ✨ One of the things i come

4 Yogurt Bowl Ideas ✨

One of the things i come back to time and time again for a healthy breakfast, snack or dessert, especially right now in this postpartum period since they’re so quick, easy and a really yummy way to get more protein in!

Here are some of my favourite combos lately:

1) Snickers - greek yogurt + peanut butter topped with more pb, melted dark chocolate and peanuts (place in the fridge or freezer to set the chocolate then top with flaked sea salt)

2) Strawberry matcha - greek yogurt + matcha powder + honey or maple syrup topped with strawberry compote mixed with chia seeds + granola

3) Chocolate cherry - greek yogurt + raw cacao powder + honey or maple syrup topped with cherries, almonds, cacao nibs and sea salt

4) Lemon blueberry - recipe in my reels 😊

*I usually like to mix some protein powder into the first 3 to make them higher in protein, but you can leave it out!

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