i hart nutrition

PB CHOCOLATE FREEZER FUDGE

Presenting… PB chocolate freezer fudge, the healthiest guilt free fudge on the planet.

Why i HART these:

gluten free
dairy free
easy to make
loaded with healthy fats
no refined sugar
low sugar

Ingredients

Scale

1 cup melted coconut oil
1/2 cup smooth natural pb
1/4 cup raw cacao powder
3 tbsp pure maple syrup ( add 1 more tbsp if you prefer a bit more sweet)
1 scoop unflavoured collagen peptides (optional)
pinch of sea salt to sprinkle on top

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Instructions

In a glass measuring cup or bowl, whisk together all of your ingredients (aside from the sea salt), until no more clumps are there.
Divide into ice cube trays, sprinkle with a little bit of sea salt and freeze 25 minutes.
if there is extra, you can line a small tupperware with parchment paper and pour in the rest

Notes

I keep these in the freezer, and have 1-2 as a snack.

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6 ingredient chocolate chip cookies 🍪 These a

6 ingredient chocolate chip cookies 🍪

These are the easiest cookies you will ever make! I love that they are gluten free, dairy free and made in less than 15 minutes! Feel free to swap out chocolate chip for blueberries. Save for future inspo! Enjoy! #ihartnutrition

Banana Chocolate Chip Cookies:
Makes 15 cookies

Recipe:
• 2- 2.5 large ripe bananas, mashed ( approx. 1 & 1/4 cups)
• 2 cups quick oats
• 1/2 cup peanut butter
• 1 tbsp coconut sugar or maple syrup
• Pinch of salt
• 1/3 cup mini chocolate chips

Directions:
1. Preheat oven to 350° and line a baking sheet with parchment paper.
2. Combine everything in a large bowl. Form into small balls and gently press down with a fork.
3. Bake for 10 minutes. Let cool at least 15 minutes!

What I eat in a day as a Holistic Nutritionist in

What I eat in a day as a Holistic Nutritionist in Toronto! For the most part I eat 3 meals and 1 snack per day with a focus on protein, healthy fat, complex carbohydrates and non starchy veggies.

I’m very flexible and follow the 80/20 rule. Remember that this is just an example of how I eat, and everyday looks a little bit different. We all have different bodies, goals and needs so you should eat in a way that makes sense for you :) Save for future inspo! | #ihartnutrition

Kale Chicken Caesar Pasta Salad 🥬 This is the s

Kale Chicken Caesar Pasta Salad 🥬
This is the salad of my dreams. It’s hearty, healthy, and tastes even better after sitting in the fridge for a couple of days, making it perfect for meal prep. Save for future inspo! | #ihartnutrition

Recipe:

- 1 head of kale, chopped
- 2 cups pasta of choice ( I used gluten free, high fiber)
- grilled chicken breast, chopped
- Caesar dressing
- salt + pepper
- juice of 1 lime or lemon ( optional)

a little bit of life lately 😊 🇨🇦 | #ihart

a little bit of life lately 😊 🇨🇦 | #ihartnutrition

Baked Low Carb Chicken Meatballs 🤌🏻 These m

Baked Low Carb Chicken Meatballs 🤌🏻

These make for the best healthy snack! Pro tip: serve with marina sauce! Save for future inspo. Enjoy! | #ihartnutrition

Recipe:

• 1 lb ground chicken
• ½ cup almond flour
• ½ cup parsley, finely chopped
• 1 egg
• 1 tsp garlic powder
• 1 tsp paprika
• ¼ tsp chili flakes
• 1 tsp marjoram or italian seasoning
• 1 tsp salt
• Pepper

Directions:

1. In a large bowl combine the meatball ingredients.
2. Line a baking sheet with parchment paper.
3. Shape into 1 to 1.5 inch balls bowls and brush with avocado oil.
4. Bake at 400 for 25 minutes. Broil the last 1-2 minutes to make them extra crispy.

Homemade Lemon Ginger Shots 🍋 I used to buy th

Homemade Lemon Ginger Shots 🍋

I used to buy these all the time, until I realized how easy they were to make at home! These lemon ginger shots are extremely potent, and help fight cold & flu. I like to save the lemon peels for a homemade tea. Warning, they’re SPICY! Save this recipe! | #ihartnutrition

Lemon ginger shot recipe:

• 2 lemons, peeled + cut into chunks
• 1-2 knobs of ginger, rinsed + cut into chunks
• 1.5 cups of water

Directions- Pour everything into a Vitamix or high powered blender. Blend and strain using cheese cloth. Pour into small glass jars and store in the fridge.

High protein blueberry oatmeal w/ a secret ingredi

High protein blueberry oatmeal w/ a secret ingredient

This oatmeal tastes like french toast and will keep you full for hours! The secret ingredient here = whole eggs. I know it may sound strange but adding in eggs makes for a very fluffy and satiating oatmeal. This oatmeal is way more balanced than having oatmeal on its own. Feel free to add in whichever toppings you have on hand! Save recipe + let me know if you try it! | #ihartnutrition

High protein Oatmeal:
• 1/2 cup rolled oats
• 1 cup of water
• Pinch of salt
• 2 eggs, whisked
• ½ cup blueberries
• 1 tbsp chia seeds

Toppings:
• 1 tsp bee pollen
• Cinnamon
• 1 tbsp almond butter
• Drizzle of pure maple syrup

Directions:

1. In a small pot bring the oats, water, and salt to a boil.
2. Reduce heat to simmer, cover and cook for 3-5 minutes. 3. Add in 2 eggs and stir vigorously for 60 seconds. Put the lid back on, add another 2 tablespoons of water + chia seeds and cook for another minute. Mix in your fresh blueberries.
4. Place in a bowl and add your favourite toppings.

Nosara Costa Rica, TRAVEL GUIDE ✈️ Go visit N

Nosara Costa Rica, TRAVEL GUIDE ✈️

Go visit Nosara!! It’s truly a wellness meets foodie paradise. Nosara is part of the blue zone ( there are 5 areas in the world!) where people are known to live longer, healthier, happier lives. It’s essentially a community of expats that surf, practice yoga, drink smoothies, enjoy happy hours, and go to bed early every day. Nosara has a great food scene- easy to be healthy but lots of yummy more indulgent options too! I felt so safe being there and loved that you can walk or ATV everywhere. Let me know what you would add to this list for my next trip :) Save this list! xx Jord | #ihartnutrition

Food:
@coyolnosara - incredible farm to table restaurant in the mountains (go for sunset)
@destiny_nosara.cr - best brunch ever- I went here 6 times
@mi_nosara Pizza
@ La Brasa Argentinan Grill
@harmonyhotel
@lalunanosara - Go for sunset dinner or brunch
@howlersbeachlounge - incredible fish carpaccio, tacos & cocktails. Outdoor Food Court
@luvburger - plant based
@beachdogcafe
@senderonosara

Coffee:
@rollingwavescr - amazing pour over
@el_jardin_cafe - a coffee shop in a BUS!

Where to stay:
@thegildediguana ( I stayed here: 10/10 recommend)
Harmony Hotel
@bodhitreeyogaresort
@nomadicnosara

Yoga classes:
@nortenosara
@Bodhi tree

Surfing:
@thegildediguana

5 supplements I don’t travel without! 💊 ✈️

I wish I knew about these supplements 10 years ago! As a Holistic Nutritionist these are the 5 supplements I pack on every single vacation. Save this list for your next trip!

1. Electrolytes- Keeps you hydrated and are especially important on flights, and in hot destinations.
2. Propolis Throat Spray- essential for anyone who travels a lot! Full of minerals and vitamins to support the immune system and ward off germs on planes.
3. Bloat Pills- Helps break down food to avoid bloating, gas, and indigestion.
4. Activated Charcoal- I take these when a meal doesn’t sit very well or when I feel like I have food poisoning.
5. Probiotics- I double dose my probiotics on days I travel to support my immune system and protect myself from germs. Probiotics increase the good bacteria in your gut and save me from getting sick on vacation! Supports your immune system but also helps with bloating & digestion.

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