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
Full recipes here 👇

Raspberry Chia Pudding This flavour on repeat al

Raspberry Chia Pudding

This flavour on repeat all summer long ☀️If you’re loving fresh raspberries like I am right now, you’ll want to give this one a try! It’s creamy, packed with raspberry flavour and makes a great snack that’s loaded with fibre, but tastes like dessert

Serves 2

1 cup fresh raspberries, plus more for topping
1/2 cup plain greek yogurt, plus more for topping
3/4 cup unsweetened almond milk, or milk of choice
2 tsp maple syrup
1 tsp vanilla
Pinch sea salt
5 tbsp chia seeds
2 scoops unflavoured collagen peptides (optional)

1. Add raspberries, yogurt, milk, maple syrup, vanilla and sea salt to a blender and blend until smooth and creamy.
2. Pour the milk mixture into a a medium container or bowl. Add the chia seeds and collagen peptides and whisk well to combine. Allow to sit for about 10 minutes before whisking once more.
3. Cover the container or bowl and place in the fridge overnight or for at least 2 hours.
4. When ready to eat, divide into 2 jars or bowls and top with additional yogurt and raspberries (or you can layer the chia pudding and yogurt like I did). Enjoy!

#raspberrychiapudding #chiapuddingrecipe #healthysnackideas #highfiberrecipes

an easy, savory snack or breakfast idea with a fla

an easy, savory snack or breakfast idea with a flavour combo that screams summer 🥰 Fresh, delicious and packed with protein. You could also add some boiled eggs to make it even more filling!

cottage cheese
cherry tomatoes
cucumber
avocado
fresh basil
hemp hearts
extra-virgin olive oil
balsamic
flakey sea salt

#cottagecheesebowl #savorycottagecheese #healthysnackidea #highproteinsnack #highproteinbreakfast

Healthy Trail Mix Cookies These delicious cookie

Healthy Trail Mix Cookies

These delicious cookies have been a staple for us for years now and are something I always prep for summer adventures (and now for my postpartum freezer stash!).

They’re packed with protein, fibre and healthy fats to help keep you energized and pair perfectly with a cup of coffee or tea 😊. For a sweeter cookie, feel free to swap the cranberries for chocolate chips!

Makes ~24 cookies

Ingredients:
1 medium ripe banana, mashed
1/3 cup drippy almond butter or other nut/seed butter
1/4 cup maple syrup
1 tsp vanila extract
1 large egg 1.5 cups rolled oats (I use @onedegreeorganics)
1/3 cup almond flour
1/2 cup raw walnuts, chopped 1/4 cup each of raw pumpkin seeds, sunflower seeds and hemp hearts
2 tbsp chia seeds 1/3 cup dried cranberries (preferably unsweetened or sweetened with apple juice), roughly chopped
1 tsp ground cinnamon 1 tsp baking powder
1/2 tsp sea salt

Instructions:
Preheat oven to 350F and line a baking sheet with parchment paper.
In a medium bowl, whisk together the banana, almond butter, maple syrup, vanilla and egg.
Add the remaining ingredients to a large bowl and stir to combine.
Add the wet ingredients to the dry ingredients and stir together. Let sit for 5 minutes. The dough will be wetter than a normal cookie dough.
Use an cookie scoop or spoon to drop the batter onto the baking sheet (~2 tbsp each). These cookies won’t spread out much during baking, so you don’t need to leave too much space between them. Using damp hands, gently flatten the dough and press the edges in to create a cookie shape. The dough will be sticky, so continue to wet your hands to make this process easier.  Bake for 12-15 minutes or until edges are set and lightly golden brown. Let cool for 5 minutes on the baking sheet before transferring to a cooling rack to cool completely. Enjoy!

#trailmixcookies #breakfastcookies #healthycookies #postpartumsnacks #healthysnackideas

Fried Goat Cheese & Strawberry Salad🍓 Sweet, s

Fried Goat Cheese & Strawberry Salad🍓

Sweet, savory, tangy and perfect for summer! But the best part is truly the goat cheese 😮‍💨 It’s breaded and then pan fried so it gets nice and crispy on the outside and creamy on the inside. Sooo good!

Fried goat cheese: - 4 oz log of goat cheese - 2 tbsp flour
- 1 egg - 1/2 tbsp water - 1/4 cup breadcrumbs
- 2 tbsp avocado oil
- Flaked sea salt

Salad:
- 4 oz arugula
- 1.5 cup halved strawberries - 1 small shallot, thinly sliced
- 1 avocado, pitted and sliced or diced
- 1/2 cup pecans, roughly chopped

Vinaigrette: - 1/4 cup extra-virgin olive oil
- 3 tbsp balsamic vinegar
- 1/2 tsp dijon mustard
- 1/2-1 tsp honey
- Sea salt and freshly ground pepper to taste

1. Place goat cheese in the freezer for 15 minutes to firm up (this makes it easier to slice). Remove from the freezer and cut the goat cheese into 6-8 medallions using a sharp knife. Reshape them if needed to create a nice circle.
2. In a shallow bowl, whisk together the egg and water. Add the flour and breadcrumbs to two other bowls. Coat each goat cheese slice with flour, shake off any excess, dip in the egg mixture and then gently press into the breadcrumbs. Place on a plate and set in the fridge.
3. Meanwhile, assemble the salad. Add arugula to a serving bowl and top with strawberries, shallot, avocado and pecans. Set aside.
4. Make the balsamic vinaigrette by adding all the ingredients to a small mason jar. Shake well to combine.
5. In a large skillet, heat avocado oil over medium high heat. Take the goat cheese out of the fridge and pan fry the slices for 1-2 minutes per side until golden and crispy. Transfer to a plate lined with paper towel. Sprinkle with flaked sea salt and allow to cool slightly.
Top the salad with the fried goat cheese and serve with the balsamic vinaigrette. Enjoy!

#friedgoatcheese #friedgoatcheesesalad #strawberrysalad #summersalad #healthysalad #summersaladrecipe

Shrimp & Edamame Crunch Salad Here’s your remi

Shrimp & Edamame Crunch Salad

Here’s your reminder that salads don’t need to be boring! This one is fresh, flavourful and packs in plenty of protein from the shrimp and edamame. Perfect on its own, but I love serving it with tortilla chips or crackers for some extra crunch 😍

Salad:
1 lb shrimp, thawed, peeled and deveined
1 tbsp avocado oil
Sea salt to taste
1 tbsp fresh lime juice
12 oz shelled frozen edamame (~2 cups)
3 cups shredded red cabbage
1 cup shredded carrots
1 cup toasted or raw cashews, chopped
1/3 cup sliced green onion
1/2 cup fresh cilantro, chopped

Dressing:
2 tbsp extra-virgin olive oil
1.5 tbsp sesame oil
Zest 1 lime (~1 tsp)
2 tbsp fresh lime juice
2 tbsp rice vinegar
1 tbsp tamari
1 clove garlic, minced
1-2 tsp maple syrup
1/8-1/4 tsp red pepper flakes (optional)

1. Pat the shrimp dry with paper towel. Place in a bowl, toss with oil and season with salt. Heat a large skillet over medium high heat. Add the shrimp, spread in an even layer and cook undisturbed for 2 minutes. Flip and cook for another 1-2 minutes until pink and opaque. Stir in the lime juice then remove shrimp from the skillet and set aside to cool. Once cool, chop in half or into three pieces, depending on the size of the shrimp.
2. Cook the edamame in boiling water according to package directions. Drain and set aside to cool.
3. Meanwhile, make the dressing. Combine all the dressing ingredients in a jar or bowl and shake or whisk together.
4. Once the shrimp and edamame have cooled, add to a large bowl with the cabbage, carrot, cashews, green onion and cilantro. Pour the dressing on top and mix until well combined. Taste and adjust seasoning as desired. Serve with fresh lime wedges and enjoy!

#edamamesalad #shrimpsalad #summersalad #healthysaladrecipes

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

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