Emily Maude Nutrition | Calgary Holistic Nutritional Consultant - Holistic Nutrition Consultant

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

Vegan French Onion Dip

Super Seed Pecan Cashew Butter

Warm Chia Pudding with Caramelized Bananas and Salted Tahini Caramel

Chocolate Avocado Mousse Tartlets

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Vegan French Onion Dip ✨ One of my favourite di

Vegan French Onion Dip ✨

One of my favourite dips to make! This dairy free version is made with cashews and naturally sweet caramelized onions for a deliciously creamy and rich dip 🤤

Caramelized Onions:
3 medium yellow onions, thinly sliced
2 tbsp avocado oil
1 tsp sea salt
Water or white wine, as needed

Dip:
2 cup raw cashews, soaked for 4-6 hours, drained and rinsed
1 cup filtered water
1/2-1 tsp vegan Worcestershire sauce, to taste
2 tbsp fresh lemon juice
1 tsp onion powder
1 tbsp nutritional yeast (optional)
Sea salt and black pepper, to taste

1. Heat avocado oil in a large skillet over medium-low heat. Add the onions add saute for 10 minutes. Sprinkle with salt and continue cooking, stirring occasionally, until golden brown and caramelized. This should take around 35-50 minutes. If the onions start to dry out or stick to the pan, add a splash of white wine or water. Remove from the heat and allow to cool before chopping into smaller pieces.
2. Add cashews, water, Worcestershire sauce, lemon juice, onion powder, and nutritional yeast to a high-speed blender. Blend the mixture, scraping down the sides of the blender as needed, until completely smooth and creamy.
3. Transfer the mixture into a medium bowl. Add the chopped caramelized onions, reserving some for topping, and season well with salt and pepper. Stir until evenly mixed. Taste and adjust seasoning (salt, lemon, Worcestershire) to taste. Pop in the fridge for at least one hour before serving to allow the flavours to come together. Top with the remaining caramelized onions and sprinkle with fresh chopped parsley or chives if desired.

#frenchoniondip #healthydip #dairyfreedip #cashewdip #dairyfreeappetizer

Shamrock Smoothie 🍀 A healthier take on the cla

Shamrock Smoothie 🍀 A healthier take on the classic shamrock shake to celebrate St Patty’s Day!

1 cup unsweetened milk of choice
1 cup packed fresh spinach
1/2 medium avocado
1/2 - 1 frozen banana (I used 1/2)
1 scoop vanilla protein powder
1 tbsp chia seeds or ground flaxseeds
1/4 tsp pure peppermint extract
Few ice cubes
1 tsp maca powder (optional)
Cacao nibs for topping (optional)
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#shamrockshake #healthyshamrockshake #shamrocksmoothie #saintpatricksday #stpattysday #smoothie #healthysmoothie #mintsmoothie #springvibes #greenfoods #plantbased

If you’re looking to change up your breakfast, g

If you’re looking to change up your breakfast, give this sweet potato breakfast bowl a try!

You can prep your potatoes ahead of time and then just heat it up before adding your toppings (cooking and cooling your potatoes also increases the resistant starch content, which supports gut health!)

- Pierce a small sweet potato with a fork several times and bake on a baking sheet at 400F for around 45-60 minutes, until a fork easily pierces through
- Cut in half, place in a bowl, and slightly mash the flesh
- Sprinkle with cinnamon and sea salt and add some healthy fats and protein (like Greek yogurt, nut/seed butter, hemp or chia seeds) and you have yourself a nourishing delicious breakfast 🙂

I used Greek yogurt mixed with some vanilla protein powder and ground flaxseed, fresh blueberries, almond butter, pecans, pumpkin seeds and cacao nibs.

#breakfastbowl #sweetpotatobreakfastbowl #breakfast #breakfastideas #healthybreakfast #sweetpotato #healthyeating

A super easy + nourishing snack that supports brai

A super easy + nourishing snack that supports brain health and blood sugar balance 🧠

🥚Eggs - the yolks contain choline, an essential nutrient for the brain. Choline is precursor to the neurotransmitter acetylcholine, which is important for learning and memory
🫐Blueberries - antioxidant rich and protects your brain from oxidative stress
🌰Walnuts - contain a good dose of anti-inflammatory omega-3 fats, and minerals that are crucial for your nervous system and brain health

You’re also getting a source of protein, fat, and fibre to support blood sugar balance, which has an affect on brain function!

Bonus 💫have it with a cup of green tea. Green tea contains l-theanine, a powerful cognitive booster. It can also promote relaxation, which can be great if you’re experiencing a lot of stress (stress has a negative impact on our brains!)
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#brainsnacks #brainfoods #brainhealth #brainsupportingfoods #snackideas #healthysnack #holisticnutrition #brainboost #bloodsugarbalance

Weekend moments. Ditched the to do list for good f

Weekend moments. Ditched the to do list for good food, rest and nature. There’s just something so peaceful about the mountains in the wintertime ❄️

CURRIED CHICKEN SALAD I’ve honestly never been

CURRIED CHICKEN SALAD
I’ve honestly never been much of a fan of chicken salads, but this version has changed my mind about them.

It combines leftover chicken with creamy coconut yogurt, warming curry spices and some dates for a touch of sweetness. A flavourful, easy and nourishing lunch that’s great with crackers, in a sandwich or in lettuce cups!

Ingredients:
½ cup coconut yogurt, or Greek yogurt
2 tsp curry powder, more to taste
½ tsp garlic powder
2 tsp fresh lime juice, more to taste
2 cups shredded or chopped cooked chicken (I used chicken thighs)
¼ cup chopped celery
¼ cup raw or toasted cashews
¼ cup sliced green onion
3 tbsp chopped, pitted dates
Sea salt and black pepper to taste

-Add yogurt, curry powder, garlic powder and fresh lime juice to a bowl and stir to combine. Add the chicken, celery, cashews, green onion, dates, sea salt and pepper. Taste and adjust seasoning to taste. Chill in the fridge for at least an hour, preferably overnight, before serving to allow the flavours to come together. Enjoy!

#curriedchickensalad #chickensalad #dairyfree #glutenfree #healthylunch #lunchideas

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