Emily Maude Nutrition

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Emily Maude Nutrition » Instafeed

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emilymnutrition

Holistic Nutritional Consultant
Easy, feel good recipes

PROTEIN BREAKFAST BISCUITS (GF) I’ve really bee PROTEIN BREAKFAST BISCUITS (GF) 
I’ve really been trying to get back to prepping healthy breakfasts or snacks to have on hand for the week, and this recipe is one that I keep coming back to! They’re packed with protein and made with healthy ingredients like almond flour, ground chicken, greek yogurt, and eggs to keep you fuelled all morning. 

Makes 15-16 biscuits 

Ingredients
Chicken: 
1 tbsp avocado oil
1 lb ground chicken 
1/2 tsp garlic powder
1/2 tsp onion powder
1/2 tsp paprika 
3/4 tsp sea salt
1/4 tsp black paper 

Biscuits: 
1.5 cups almond flour 
3 tbsp arrowroot starch 
2 tsp baking powder 
1 tbsp fresh rosemary leaves, finely chopped 
1/2 tsp garlic powder 
1/2 tsp onion powder 
1/2 tsp sea salt
1/4 tsp black pepper
4 large eggs 
1/2 cup full-fat greek yogurt
1 cup shredded sharp cheddar cheese 

Directions: 
1. Preheat the oven to 375F and line a large baking sheet with parchment paper. 
2. Heat the oil in a skillet over medium heat. Add the ground chicken and season with garlic powder, onion powder, paprika, salt and pepper. Break up with a wooden spoon or spatula and cook until fully cooked through and lightly browned. Transfer to a plate and allow to cool for 10 minutes. 
3. In a medium bowl, whisk together the almond flour, arrowroot starch, baking powder, rosemary, garlic powder, onion powder, sea salt and black pepper. 
4. In a large bowl, whisk together the eggs and yogurt. Add the dry ingredients, cooked chicken and half of the shredded cheese. Stir until just combined, being careful not to overmix. 
5. Scoop batter into a 1/4 cup measuring cup, lightly press down and then tap out onto the baking sheet, leaving about 1” between each one. Top each biscuit with the remaining cheese. 
6. Bake for 16-20 minutes or until firm and cooked through. 

#breakfastbiscuits #savourybreakfast #healthybreakfast #highproteinbreakfast
HOMEMADE IMMUNITY GUMMIES🫚🍊 Made with fresh HOMEMADE IMMUNITY GUMMIES🫚🍊

Made with fresh citrus, spicy ginger, turmeric and honey, these are similar to wellness shots, but in gummy form!

A fun way to support your immune system and add more anti-inflammatory foods to your diet, but they’re also really great for skin and gut health ✨

Ingredients: 
1/2 cup filtered water 
1.5 tbsp freshly grated ginger (no need to peel — just wash well first)
1 cup freshly squeezed orange juice, strained to remove pulp (3-4 medium oranges)
1/3 cup fresh lemon juice 
1 tsp ground turmeric 
A few grinds of black pepper 
5 tbsp grass-fed bovine gelatin powder (I used @organikahealth )
2 tbsp raw honey, or to taste 

Directions:
1. Add water and grated ginger to a small pot and bring to a boil. Remove from the heat, cover and set aside for 15 minutes. Pour the mixture through a fine-mesh strainer into a small bowl, pressing the ginger with the back of a spoon to get all the liquid. 
2. Wipe out the pot. Return the ginger tea to the pot, along with the orange juice, lemon juice, turmeric and black pepper. Whisk to combine. 
3. Sprinkle the gelatin evenly over the surface of the liquid and let sit for about 5 minutes to allow it to bloom. The gelatin should swell and have a gelly-like consistency. 
4. Heat gently over low heat and whisk frequently until gelatin has completely dissolved. Do not let the mixture come to a boil! The liquid will go from a thicker consistency to more of a liquid. Remove from the heat. 
5. Stir in the honey, adding more if needed to reach your desired sweetness. 
6. Pour into a glass baking dish lightly greased with coconut oil (mine was 7x5”), or silicone molds. Refrigerate for 1-2 hours or until set. Cut gummies into squares and store in an airtight container in the fridge. 
If you’d like a slightly softer texture, take gummies out of the fridge and let sit at room temperature for a bit before enjoying. 

#homemadegummies #healthygummies #immunitysupport #immunitygummies
Orange Spiced Hot Chocolate 🍊🍫The holidays a Orange Spiced Hot Chocolate 🍊🍫The holidays aren’t complete without a good hot chocolate and I can’t stop making this version! Magnesium rich cacao, zesty orange, warming spices and just the right amount of sweetness. Nourishing, cozy and the perfect festive treat. 

1 cup milk of choice 
1/4 cup filtered water 
1 tbsp raw cacao powder 
1/2 tsp orange zest, lightly packed
1-2 tsp maple syrup, or to taste 
1/4 tsp ground cinnamon
1/4 tsp ground ginger
Pinch of sea salt 
1 tbsp chopped dark chocolate, or chocolate chips
1 tbsp freshly squeezed orange juice 
 1/4 tsp vanilla extract 

Add the milk, water, cacao powder, orange zest, maple syrup, spices and salt to a small pot. Whisk well, then heat over medium-low until steaming. Add the dark chocolate and whisk again. Once the chocolate is melted, remove from the heat and stir in the orange juice and vanilla. Taste and adjust maple syrup or orange juice if desired. Strain to remove the orange zest and enjoy! 

#healthyhotchocolate #orangehotchocolate #hotcacao
Sausage & Butternut Squash Skillet (gluten-free) Sausage & Butternut Squash Skillet (gluten-free)

An easy, cozy and nourishing dinner made with Italian sausage (you can use pork or chicken), white beans, kale and bone broth for added nutrients! It comes together in one pan for easy cleanup and packs in both protein and fibre for a nice filling meal 👌

Serves 4:

2 tbsp avocado oil, divided 
1 lb Italian sausage, casings removed (pork or chicken, preferably pasture-raised) 
1/2 red onion, diced 
4 cups cubed butternut squash (~I/2 inch cubes)
Sea salt and pepper to taste 
3 cloves garlic, minced 
2 tsp dried thyme 
1/2 tsp paprika
Red pepper flakes, optional
1 1/4 cup chicken bone broth
1 15 oz can cannellini beans, drained and rinsed 
3 cups chopped kale
1/4 cup freshly grated parmesan cheese, plus more for serving 

1. Heat 1 tbsp oil in a large skillet (I used a 12”) over medium high heat. Add the sausage and break apart with a wooden spoon or spatula. Cook until browned, then remove with a slotted spoon to a plate or bowl. 
2.  Reduce heat to medium and add the remaining oil. Add the onion and butternut squash, season with salt and pepper and cook for about 3 minutes, stirring occasionally. Add garlic, thyme, paprika, and pepper flakes and cook for another minute. 
3. Add the broth and white beans, scrapping any brown bits from the bottom of the skillet. Season with salt and pepper. Cover with a lid and simmer for 8-10 minutes, or until squash is just fork tender, stirring occasionally. 
4. Add the sausage back to the skillet along with the kale, and cook, uncovered, until the kale has wilted. Add the parmesan and stir to combine. Adjust seasoning to taste. 

#sausageskillet #onepanmeal #healthydinneridea
Pumpkin Tahini Caramel Bars Sweet, salty, nutty, a Pumpkin Tahini Caramel Bars
Sweet, salty, nutty, and packed with those delicious pumpkin pie spices. These are honestly one of my favourite pumpkin desserts yet 🎃🍂 Gluten-free, dairy-free and made with healthier ingredients!

Crust:
1 1/4 cup almond flour
3/4 cup oat flour
¼ cup cup coconut oil, melted and slightly cooled
2 tbsp maple syrup
1/4 tsp sea salt
1 tsp vanilla extract
1 tsp pumpkin pie spice

Tahini Caramel Layer: 
1/2 cup tahini
1/3 cup pumpkin puree, not pumpkin pie filling
1/4 cup maple syrup
1/4 cup coconut oil
2 tsp pumpkin pie spice
⅛ tsp sea salt
1 tsp vanilla extract

Chocolate Topping: 
100 g chopped dark chocolate, ~3/4 cup (or dark chocolate chips)
1 tbsp coconut oil
Flaked sea salt optional

1. Add all of the base ingredients to a bowl and mix well to form a dough. It should easily stick together when squeezed in your hands. Transfer to the pan and press the down evenly with your fingers. Using a fork, poke some holes in the crust to let the steam escape. Bake for 8-12 minutes, or until golden around the edges. It will still be a bit soft, but will firm up as it cools. Set aside and allow to cool. 
3. Once the crust has cooled, add the tahini, pumpkin puree, maple syrup, coconut oil, pumpkin pie spice, and sea salt to a small pot. Heat over medium low for a few minutes, stirring frequently, until coconut oil is melted and mixture is smooth. Remove from the heat and stir in vanilla extract. Allow to cool for a few minutes.
4. Pour the tahini caramel over the crust and spread out evenly with a silicone spatula. Place in the freezer for 1 hour to set.
5. Melt the chocolate and coconut oil in a double boiler or microwave, stirring every 30 seconds.
6. Remove the pan from the freezer and pour the melted chocolate over top. Working quickly, spread out the chocolate by tilting the pan. Place in the fridge for another 10 minutes to set. 
7. Remove the pan from the fridge and sprinkle with flaked sea salt if using. Pull out the bars using the parchment paper, then using a sharp knife, cut into 16 squares. 
8. Store in the fridge or freezer. If storing in the freezer, allow bars to sit at room temperature for about 5 minutes before enjoying.
A little look at some of the things I’ve been ea A little look at some of the things I’ve been eating postpartum 🥩🍲🍳🥑

Most people don’t realize that nutrient needs are actually higher during early postpartum (fourth trimester) than in pregnancy. Because of this I really tried to prep as much food for my freezer as possible so that I could make sure I was properly nourishing my body during this time and focusing more on rest and my baby instead of cooking!

A lot of these meals looked pretty similar to how I’d normally eat, with even more of a focus on nutrient dense foods that support healing and recovery:

✨Warm, cooked foods, which are easier to digest (especially broth based meals for the collagen building amino acids)
✨Quality protein like eggs, meat (especially slow cooked), bone broth and seafood 
✨Healthy fats like butter, avocado, eggs, fatty fish, nuts/seeds, grassfed beef 
✨Complex carbs (paired with fat and protein for stable energy) 
✨Electrolytes, which are especially important for milk production 

Of course there’s still been plenty of times I really struggled to find the time to cook, so there’s also been a lot more takeout than normal and random things thrown together that weren’t always ideal. 

Now 3 months postpartum (and breastfeeding), I’m still focusing on similar nutrient dense foods, making larger batches of food, staying properly hydrated, and just consuming enough food/calories in general, which plays a huge part in milk supply! 

#postpartum #postpartumeats fourthtrimester #mealinspo
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,  cinnamon and salt 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. Stir in the vanilla. 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!
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
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).
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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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