Courtney Alice Nutrition

This is pretty much what my Saturday evenings have been looking like lately 🤓🍿🎥

If you’re a snacker during a movie like I am, I highly recommend giving this healthier alternative a try!

Here’s what you’ll need:
• 𝘊𝘭𝘦𝘢𝘯 popcorn (what I mean by this is minimal, real-food ingredients)
• Melted ghee, grass-fed butter or coconut oil
• nutritional yeast

That’s it! Super simple, super delicious snack that is also rich in vitamins and minerals 👍🏻

Back to school means these healthy granola bars are back on the meal prep menu! 🤓📚

This recipe is super quick to put together and the ingredients can easily be swapped to incorporate the nuts, seeds and dried fruits you prefer.

My girls are SUPER picky and I’ve still managed to find a combination they love!

For the full recipe and details on how to prepare, head over to my website 🙃

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Prepped for a long weekend at the cottage 😎.

Not pictured are all the fair foods I will also be enjoying this weekend 🎡🎠🍩🍬🍎.

Tis all about balance ⚖️😉.

Wishing everyone a fantastic labour day weekend!

Vegetable Egg Bites 🥚🫑🥗

As spring 💐 is the traditional time of year for cleansing the body after a long winter of warm and heavy foods, my meal plans are now focusing on light lunches with nutrient-dense salad greens like spinach, arugula and romaine 🥬. These greens provide water, fiber, minerals and vitamins like A, C and K, as well as several of the B vitamins which are a key part of both phases of liver detoxification.

There is no need for detox kits or overcomplicated cleansing programs when eating nutrient-dense, seasonal, whole foods that support our body’s natural detoxification processes!

The recipe for these simple and light vegetable egg bites is now up on my website 👩🏻‍💻.

Happy Valentine’s Day 💕❤️

This was my first attempt at making my own chocolate bark and I was not disappointed with the results! This batch barely made it through the photoshoot 🍫🤷🏻‍♀️.

If you’re looking to avoid refined sugar and opt for a healthier treat this Valentine’s Day than the recipe and instructions for this super yummy chocolate bark is posted below ⬇️
BUT if you plan on enjoying all the Valentine’s chocolates your little heart desires today that’s cool too!

Ingredients:
- 12 ounces quality chocolate chips or chopped chocolate (I used 4 of the Zazubean Nuddie bars)
- ¾ cup raw nuts or seeds ( I choose almonds and pistachios)
- ¼ cup dried goji berries or other dried fruit
- About ½ teaspoon flaky sea salt

Instructions:
1. In a small sauce pan over low heat, melt your chocolate.
2. Cover a large, rimmed baking sheet with parchment paper. Using a silicone or rubber spatula, spread the melted chocolate evenly over the center area of the baking sheet—aim for about ¼″ thickness (I definitely made mine too thick 😂).
3. Sprinkle the nuts evenly over the chocolate, followed by the dried fruit. If you’re adding flaky salt, crush it between your fingers as you sprinkle it over the chocolate. Lightly press the toppings into the chocolate.
4. Place the pan on a flat surface in the refrigerator to harden for about an hour.
5. Once hardened, use your hands to break it into about 25 pieces.

PB & Jelly Protein Bites 🍓🥜.

Perfect for a breakfast on the go or as a pre-workout snack!

Grab the recipe from my website https://courtneyalicenutrition.squarespace.com/

Preparing for the cold and snow to come with this warming, spicy green curry 🍛

Usually I prefer to make my own curry paste, but some days when I’m feeling a little extra 😴🥱 I opt for something store bought.

Today was one of those days! For this recipe I used the green curry paste by Thai Kitchen. When I do use store bought sauces and such I look for 𝐦𝐢𝐧𝐢𝐦𝐚𝐥, 𝐜𝐥𝐞𝐚𝐧, 𝐚𝐧𝐝 𝐫𝐞𝐚𝐥 𝐟𝐨𝐨𝐝 𝐢𝐧𝐠𝐫𝐞𝐝𝐢𝐞𝐧𝐭𝐬.

This was super easy to put together.
Here’s what you’ll need:

🌶 2 large tbsps of Thai Kitchen green curry paste
🌶 1 cup of Coconut milk
🌶 4 Boneless and skinless chicken thighs, cut into cubes
🌶1-2 cloves of garlic, minced
🌶 1 inch piece of ginger, minced
🌶 1 tsp coconut oil
🌶 Stir fry veggies you enjoy (I used sugar snap peas, carrots and baby corn)
🌶 1-2 Green onions, chopped
🌶 Basmati rice

What you’ll need to do:

1. Heat the coconut oil in a skillet over medium high heat.
2. Add the cubed chicken and cook through.
3. Once chicken is cooked, add in the minced garlic, ginger and your veggies.
4. Add in the curry paste, stirring well to ensure all the vegetables and chicken are coated.
5. Let veggies soften and curry paste become fragrant before adding the coconut milk (3-5 minutes).
6. Add the coconut milk and stir once more.
7. Top with chopped green onions and serve with basmati rice.

Super quick, super easy and so delicious!

I LOVE low-sugar, high fibre recipes that

✅ Require minimal, clean ingredients
✅Have a short prep + bake time
✅ Yield enough to last the week

This Banana, Oat and Chocolate Chip Cookie recipe checks all those boxes 🍪💕

All you’ll need is:
- 1 cup mashed banana (about 2 medium sized bananas)
- 1 1/2 cups quick oats
- 1/2 cup chocolate chips (I used Enjoy Life Dark Chocolate chips)
- 1 tsp pure vanilla extract
- pinch of salt

Instructions:
1. Preheat your oven to 350 °F.
2. In a large bowl, mash your bananas with a fork.
3. Add the oats, vanilla, and a pinch of salt to the bowl and stir until mixture is well combined.
3. Add your chocolate chips and stir again.
4. Line a baking sheet with parchment paper.
5. Using clean hands, form dough balls (about the size of a tablespoon) and place them on the baking sheet.
6. Using your fingers or a fork, flatten the dough to form round cookies.
7. Place your baking sheet in the oven and bake for 15 minutes.
8. Remove cookies from the oven, let cool for a few minutes, and enjoy!

New year, same old me back at it with the weekly meal prep 👩🏻‍🍳 😋

Though January is a popular month for goal setting and creating new habits, please remember you do not have to 𝘙𝘦𝘪𝘯𝘷𝘦𝘯𝘵 yourself and commit to restrictive, unrealistic and often unsustainable changes that are not fit for you and your lifestyle.

Find ways to incorporate healthy living into your life that don’t require such dramatic change that inevitably will not stick because it’s just not YOU.

Take the recipes you love and have already mastered in the kitchen and find ways to make them a touch healthier. Make a little extra at dinner so you can enjoy a home cooked, wholesome lunch as opposed to something store bought and processed. These SMALL steps make BIG changes in the long run. Look beyond January and the added pressure you may feel to change as everyday is an opportunity for creating a long, happy life!

This is my take on the traditional shepherds pie 🥧. For the full ingredient list, recipe details and instructions head over to my website and check out the recipe section.

Wishing everyone a nutritious Christmas both physically and spiritually ✨🎄.

Flashback to 1999 😂. My hair is just as messy every Christmas morning and my sister’s shoulder remains my favourite to lean on ❤️

Tonight’s 𝒱𝐼𝐵𝐸..
Hot coco + a big furry blanket + Netflix.

🍫 Hot Chocolate Recipe 🍫

Ingredients:
• 1 1/2 cups of Earth’s Own Barista Oat Milk (plant milk)
• 2 large tablespoons pure cacao powder
• 2 teaspoons powdered stevia OR 4-5 drops liquid stevia

Directions:
1. In a small saucepan, heat your plant milk over medium high heat.
2. Once milk is warm (not bubbling/boiling), add the cacao powder.
3. Whisk until the mixture is smooth and free of clumps.
4. Add your sweetener, taste, and adjust accordingly.
5. Remove from heat and let cool for a few minutes before serving.

Happy Sunday to all! Who else is meal prepping today?! 🙋‍♀️

The viral salmon bowl on Tiktok inspired me to share one of my favourite ways to enjoy salmon as part of my weekly meal plan.

Recipe details and instructions are now up on my website. Go check it out!

Wishing everyone a great start to their week ✌🏻.

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Of all the protein ball combinations I have tried, this classic combination of PB and chocolate remains a favourite 🥜🍫.

They require minimal superstar ingredients (like prebiotic fibres) that really maximize the health of the gut!

Here’s what you will need:
• 1 cup of old fashioned oats
• 1/2 cup ground flax seeds
• 1/3 cup cacao nibs
• 1 scoop vanilla protein powder (my current favourite is the Botanica perfect protein powder)
• 3 tablespoons honey
• 2/3 cup all natural peanut butter

Instructions:
1. Combine all dry ingredients in a medium sized bowl.
2. Add your honey and peanut butter to the the dry ingredients and mix well.
3. Place the mixture in the fridge for 10-15 minutes to set (this will make separating and manipulating the dough less messy).
4. Using a large spoon and clean hands, form small, bite-sized balls.
5. Store the protein ball in an airtight container in the fridge to extend the life of the beneficial omega-3 fatty acids found in the ground flax seeds.

Eating Seasonally 🍲🍂

Aside from increased nutrient density, better taste and quality, affordability, and reduced carbon footprint.. Eating seasonally is essential for maintaining homeostasis within the body (a fancy term to describe balance and stability of biological, internal processes like body temperature and fluid balance).

The change of season is very evident. We see changes in the bio-life around us like the change in colour of trees from bright greens to autumn shades, the shedding of leafs, and many animals preparing for hibernation as the winter months approach. Though most of us appreciate these changes, our modern and busy lifestyles can make us forget that as human beings we are also part of this ecology and that our external environment greatly influences the health and functioning of our internal systems.

Some of the foods your body may crave for strength and optimized function this time of year are warming and grounding foods like soups and stews made with late-summer harvested fruits and vegetables such as apples, pears, sweet potatoes and yams, beets, tomatoes, pumpkin, and spices like garlic and ginger!

The recipe for this delicious chicken and vegetable soup is up on my website. To check it out 👀 click the link in my bio and head over to the recipe section.

My TOP 3 FAVOURITE DRINKS to warm up to as the cooler months approach 🤗

1. MATCHA GREEN TEA 🍵
Matcha tea is a Japanese green tea with a high content of plant chemicals such as polyphenols and chlorophyll which are exceptional antioxidants that protect the body from oxidative stress and boosts its own production of other strong antioxidants like glutathione, catalase and superoxide dismutase. It is a great alternative to coffee as it contains l-theanine an amino acid that produces a relaxed alertness as opposed to the buzz and jitters from too much caffeine.

2. HOT APPLE CIDER VINEGAR TEA 🍎
Apple cider vinegar is created from a process known as fermentation. Yeast digest the sugars in apples and convert them into alcohol. The alcohol is then converted into acetic acid by bacteria called acetobacter. This combination of yeast and bacteria formed and strengthened during fermentation is referred to as ‘the mother’ (you will often see this on labels of high quality apple cider vinegar products). The mother is what’s responsible for the health benefits of apple cider vinegar such as blood sugar control, decreased blood pressure, and better digestion!

3. DANDELION ROOT TEA 🌼
Summer months tend to be our more social months. For us this means more cottaging, more sunbathing and more drinking 🍹. Dandelion tea is perfect for this time of year to help detoxify the liver and optimize the function of the immune system. It contains polysaccharides that reduce stress on the liver and support the creation of bile which aids with digestion and the excretion of waste.

For recipe details on either one of these warm, fall drinks let me know in the comment section below!

Tis officially fall! 🎃🍂

Which means I will be eating pumpkin in some form with every meal today 🤣

Starting with these warm pumpkin oats for breakfast.

For the recipe, click the link in my bio and head over to the recipe section of my website.

Holding onto summer with this replenishing post workout berry smoothie 🫐

This is the ideal smoothie, and one I often recommend, to those who are trying to balance blood sugar levels. It contains low glycemic index fruits, fibre rich leafy greens with nutrients like magnesium and vitamin A to help stabilize blood sugar levels, a high quality protein powder with no added sweeteners, and good sources of monounsaturated and polyunsaturated fats.

For this smoothie you will need:
• 1 cup frozen mixed berries
• 1/2 cup frozen avocado
• A handful of baby spinach and kale mix (frozen or fresh)
• 1 scoop Botanica Perfect Proteins vanilla protein powder
• 1 cup unsweetened vanilla almond milk
• 1 tbsp almond butter

Instructions:
1. Add frozen fruit, frozen avocado, mixed greens, almond butter and almond milk to a blender or food processor and blend until smooth.
2. Add Botanica Perfect Protein vanilla protein powder and blend some more until the protein powder is well incorporated into the smoothie.
*Waiting to add the protein powder last ensures that it’s mixed well into the smoothie and won’t have that grainy texture, or clumps that can sometimes happen with protein powders.
** Using frozen greens is optional but I highly recommend it as the frozen greens break down much easier and are finer, and will blend better into the smoothie compared to fresh greens.