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!

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Holistic Nutritional Consultant 🌿
Nourishing recipes & wellness tips

An easy way to support your gut health is to simpl

An easy way to support your gut health is to simply cook and cool your starches, like rice and potatoes, before eating them.

This process boosts resistant starch, which feeds the good bacteria in the gut. It’s beneficial for gut health, but can also help maintain normal blood sugar levels after meals.

Try cooking rice, potatoes, beans or legumes in advance and cooling them in the fridge before using in recipes or meals. You’ll still get the benefits if you reheat them!

#nutritiontips #guthealth #guthealthtips #gutmicrobiome #resistantstarch #bloodsugarbalance #ricehack

The only type of salad I want this time of year! T

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. Enjoy as a side or top with some protein for a meal!

Ingredients:
1lb brussels sprouts, thinly sliced or shaved
1 small delicata squash, cut lengthwise and sliced into 1/2 inch half-moons
3 tbsp olive oil or avocado oil
1/4 tsp ground cinnamon
1/4 tsp paprika
Sea salt to taste
Freshly ground pepper to taste
1 apple, sliced or chopped
1/3 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 with 2 tbsp oil, salt and pepper. Spread out into an even layer. You want to use a large baking sheet so the sprouts have enough room and can get a little crispy.
Add squash to a baking sheet and toss with 1 tbsp oil, sea and pepper.
Bake the Brussels sprouts for 20 minutes or until just starting to brown. Flip the squash and continue baking for another 10-15 minutes or until lightly browned and fork tender.
While everything is roasting, 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 warm and dressing. Enjoy!

#fallsalad #wintersalad #harvestsalad #harvestsaladrecipe #delicatasquashsalad #brusselssproutsalad #holidaysidedish #healthyrecipes

Baked Vanilla Protein Doughnuts// Currently brain

Baked Vanilla Protein Doughnuts//

Currently brainstorming all the different doughnut flavours I can make because I need to make another batch of these asap 🍩 These baked doughnuts are gluten-free, made with healthier ingredients and boosted with some protein. They have more of a soft, cake-like texture and are topped with a dark chocolate glaze, because chocolate is everything 👌

Ingredients (makes 6):
3/4 cup oat flour
1/4 cup vanilla protein powder
1 tsp baking powder
1/2 tsp ground cinnamon
1/8 tsp sea salt
1 egg
3 tbsp extra-virgin olive oil
1/4 cup coconut sugar
1.5 tsp vanilla extract
1/4 cup greek yogurt
3 tbsp almond milk

Chocolate glaze:
1/3 cup dark chocolate chips
1 tbsp coconut oil
2-3 tsp almond milk, at room temperature

Preheat oven to 350F.
In a medium bowl, mix together the oat flour, protein powder, baking powder, cinnamon and sea salt.
In another bowl, add the egg, olive oil, coconut sugar and vanilla and whisk together until smooth. Stir in the greek yogurt and almond milk.
Add the wet mixture to the dry and stir to combine. Set your batter aside and let it “rest” for a few minutes, so the oat flour can soak up the wet ingredients.
Spoon into a lightly greased doughnut pan (filling 3/4 of the way full) and bake for 10-14 minutes or until an inserted toothpick comes out clean.
Allow to cool for 5-10 min and then turn out onto a cooling rack and allow to cool completely.

To make the glaze:
Add the chocolate chips and coconut oil to a microwave safe bowl and microwave for 20 seconds at a time, stirring between intervals until the chocolate is melted. Stir in the almond milk a little at a until you reach your desired consistency (it should still be slightly on the thicker side)

Dip each donut into the chocolate and sprinkle with toppings if desired (I used chopped walnuts and cacao nibs). You could also top with Greek yogurt or your favourite nut butter + honey/maple syrup. Allow to set for a bit before eating and then store leftovers in the fridge. Enjoy!

#healthydoughnuts #bakeddoughnuts #bakeddonuts #proteindoughnuts #proteindonuts #glazeddonut #healthytreat #healthyrecipes #glutenfreebaking

Nourish bowls make a great lunch or dinner, but wh

Nourish bowls make a great lunch or dinner, but what we put in them matters, especially when it comes to our blood sugar and hormones. Here are the key components of a balanced bowl 🌿🥑

GREENS - these can be fresh or sautéed and make the perfect base for your bowl. Any greens work, but bitter greens like arugula, dandelion greens, collards, endive and kale have the added benefit of boosting digestion.

VEGGIES -rich in vitamins, minerals and fibre, which helps to feed the good bacteria in your gut. I love a mix of raw and cooked (or all cooked in the colder months!).

PROTEIN - this is one of the most important components of your bowl! Protein is the building blocks of the body, keeps blood sugar levels stable and helps keep you full. Some good options are chicken, salmon or sardines, grass-fed beef, eggs or tempeh/tofu

COMPLEX CARB - provides you with slow-release energy, nourishes hormones and supports the gut. These include quinoa, buckwheat, legumes, sweet potato, or winter squash.

HEALTHY FAT - helps keep you full and ensures optimal absorption of nutrients. They’re also essential for hormone and brain health. Choose quality fats like olive oil, avocado, nuts or seeds, olives

EXTRA FLAVOUR - the best part 🙂Dress up your bowl with some of your favourite sauces, dips, spices or herbs. Fresh lemon juice, acv, tahini dressing, hummus, goat cheese, fresh dill, sauerkraut, kimchi, etc.

#nourishbowl #buddahbowl #buildanourishbowl #balancedbowl #healthylunch #healthylunchideas #hormonebalance #bloodsugarbalance #holisticnutrition

The last few days have been filled with panting an

The last few days have been filled with panting and giving our bedroom a bit of a makeover, so I feel like I’ve hardly done any cooking. But, I did make these sage fried egg and now it’s the only breakfast I want this week 🍳🌿

Here’s how to do it:
Melt butter in a skillet over medium heat. Stir in the fresh sage leaves and sprinkle with sea salt. Allow to cook for a minute or until just crispy. Move the sage leaves to a paper towel. Next add your eggs, sprinkle with sea salt and cook to your liking. Super simple and delicious 👌

I had leftover rice in the fridge to use up, so I had mine on some crispy rice with chili oil, plus a mug of bone broth to up the protein. It would also be delicious over some toasted sourdough or even a butternut squash and Brussels sprout hash if you have more time!

#sagefriedeggs #friedeggs #crispysage #breakfast #breakfastideas #sage

Adding more nutrients to our diets doesn’t need

Adding more nutrients to our diets doesn’t need to be super complicated. It’s all about those small changes! Here are some simple and easy ways you can give the meals you’re already eating a bit of a boost:

🌰 add nuts and seeds - a great way to add nutrients and fibre to salads, yogurt bowls or other meals. Chia seeds, hemp seed, pumpkin seeds, sesame seeds, walnuts and pecans are great choices!

🌿 use fresh herbs and spices - along with being packed with flavour, they contain disease fighting antioxidants and polyphenols.

🥑 add a healthy fat - avocado and extra-virgin olive oil contain antioxidants as well as healthy fats that help us absorb important fat-soluble vitamins (A,D,E, and K). Grass-fed butter and ghee are also great for incorporating into cooking.

🥬 add a handful of greens - dark leafy greens are rich in vitamins, minerals and antioxidants. Add to your smoothies, omelettes, and sandwiches, or stir into curries, soup, or stews at the end of cooking.

#healthyeating #nutritiontips #easynutritiontips #foodismedicine #holisticnutrition #herbsandspices #healthyfats #nutsandseeds #leafygreens

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