Nutritiously Nicole

Nutritiously Nicole Registered Holistic Nutritionist working in Toronto specializing in weight loss and digestive health

04/23/2026

SAVOURY + SWEET SALMON BITES
(gluten, dairy and soy free)

Ingredients:
12 oz salmon, cut into 1-inch cubes
2 tbsp coconut aminos (or tamari)
1 tsp rice vinegar
2 tsp maple syrup or raw honey
1 tsp toasted sesame oil
1 tsp finely grated ginger or ginger powder
Optional topping: handful of sesame seeds

Directions:
Preheat air fryer to 400 F and lightly spray the tray
Mix coconut aminos, rice vinegar, maple syrup or honey, sesame oil, and ginger in a bowl
Add salmon cubes and toss until evenly coated
Marinate 30–60 minutes (I did for 45 minutes)
Arrange salmon in a single layer in the air fryer basket and spoon over any remaining marinade
Air fry 7–8 minutes until edges are crisp and salmon is tender inside
Top with sesame seeds and then serve with black rice, vegetables, and avocado
Enjoy!

The best shaBAE dinner + weekend!! ❤️ you!
04/19/2026

The best shaBAE dinner + weekend!! ❤️ you!

04/16/2026

2-INGREDIENT BROWNIES… easy, minimal cleanup, and so good!!!

Ingredients:
1 sweet potato
1/2 cup vegan chocolate chips (plus extra for topping)

Directions:
Preheat oven to 400 F and line a baking tray with parchment paper
Place the sweet potato on the tray and roast for about 1 hour, or until very soft
Slice the sweet potato in half, add 1/3 cup of the chocolate chips, then fold it back together so the chocolate melts. Mix until smooth.
Return to the oven for 15 minutes
Remove and let cool for 15 minutes
Melt the remaining chocolate chips in the microwave, spread evenly over top, and sprinkle with a few extra chips
Place in the fridge to set, then slice and enjoy!

04/12/2026

AND it has 23 grams of protein so you can eat the ENTIRE thing!

No gluten, no grain, no dairy, no flour, no oil

CLOUD BREAD

Ingredients:
3/4 cup egg whites
1 tbsp arrowroot starch
2 tsp maple syrup
Handful of vegan chocolate chips

Directions:
Preheat oven to 300 F
Line a baking tray with parchment paper
In a bowl, whip egg whites with an electric mixer until stiff peaks form
Gently fold in arrowroot starch and maple syrup
Pour mixture onto parchment paper and shape lightly
Top with chocolate chips
Bake for 25–30 minutes until golden
Enjoy!

04/10/2026

Definitely not a high school student, but I’ll take it as a compliment 😄

04/05/2026

Yes, yes welcome back to another series of 4 NN baked goods = 1 serving for breakfast

These aren’t bakery style donuts… but they’re a close second. They’re balanced with protein, fibre, and healthy fats, which is why 4 = 1 complete, satisfying serving.

DOUBLE CHOCOLATE CHIP DONUTS
(gluten, dairy +)

Makes 4-5 Donuts

Ingredients:
• 1 scoop chocolate protein powder or 2 scoops chocolate collagen (see NOTE BELOW*)
• 2 tbsp ground flax
• 1 tbsp almond flour (or any flour)
• 2 tbsp raw cacao powder
• 1/4 cup unsweetened nut milk
• 1/2 mashed banana (if you want sweeter, use 1 full banana) OR 1/2 cup unsweetened apple sauce
• 1 egg
• 1 tsp baking powder
• 3 tbsp vegan chocolate chips (plus a few extra for topping!)

Directions:
1. Preheat oven to 350 F and spray 4 donut moulds
2. In a medium bowl, mix all ingredients
3. Divide the batter evenly among the 4 donut moulds and top with extra chocolate chips
4. Bake for 15, then let cool for 15 minutes (make sure they are completely cooled before removing bc they will be very fragile!!)
5. Remove from tray and enjoy!
*I store mine in the fridge, but you don’t have to!

*NOTE: if you use an unflavoured protein powder or unflavoured collagen, they will NOT be sweet. I recommend a CHOCOLATE protein powder or CHOCOLATE collagen

04/03/2026

There was a time in my life where I felt really lost in something I didn’t deserve.
At 30, I found the strength to walk away.

03/31/2026

Yes you heard that right!

They were one of my favourite childhood treats, so I decided to make my own NN version, GF & DF of course. Recipe below!

GLUTEN + DAIRY FREE 2 bite brownies

Makes 24 MINI muffins (you’ll need a mini muffin tray)

Ingredients:
• 1 cup almond flour
• ½ tsp baking soda
• ¼ cup unsweetened cocoa powder
• ¼ cup coconut sugar
• ¼ cup chocolate chips
• ¼ cup avocado oil
• 2 eggs
• ¼ cup maple syrup
• Top with chocolate chips

Directions:
• Preheat oven to 350 F
• Spray really well a 24 MINI muffin tin
• In a large bowl, mix together all dry ingredients
• In a medium bowl, mix together all wet ingredients
• Transfer wet ingredients into dry
• Using a spoon, scoop mixture into 24 mini muffins and top with extra chocolate chips
• Bake for 12-15 minutes

03/29/2026

Every single one said YES… 👀
But here’s the truth: oatmeal isn’t the problem,
PLAIN oatmeal is.

No protein. No fat. Not enough fibre = you’re hungry an hour later.

Upgrade it + add the following to make it more balanced!

PROTEIN (protein powder, h**p hearts, greek yogurt)
FATS (nuts, nut butter, seeds)
FIBRE (fruit, chia, flax)

Bonus- add cinnamon for blood sugar support

Now that’s a balanced, NN approved breakfast!

03/27/2026

Here are four “healthy” foods that often sound healthy, but can actually cause issues for a lot of people..

1. Sugar-free sweeteners
Many (like sugar alcohols and artificial sweeteners) can disrupt the gut microbiome, trigger bloating, and increase cravings.

2. Vegan products (brand-dependent)
Not all vegan foods are created equal, but many are ultra-processed, full of seed oils, gums, and additives that can be hard on digestion.

3. High-fibre keto candy
Often loaded with chicory root/inulin and sugar alcohols, which can cause major gas, bloating, and digestive discomfort.

4. Keto desserts
Typically made with sugar alcohols, gums, and sweeteners that can spike cravings and irritate the gut, even if they’re low in sugar.

03/26/2026

The most common thing I hear every single day is:
“veggies make me bloated” or “I can’t digest salads”… and honestly, I get it… I’m in the same boat.

That’s exactly why I love this SIMPLE, under-10-minute, no-bloat salad. It’s easy on digestion, super nourishing, and you can have it as a side or add your favourite protein on top to make it a full meal.

Major inspo from my friend and salad queen herself

Makes 1 large salad

Ingredients:
• 3 large handfuls of arugula
• 1/2 cucumber, peeled + chopped
• 1/2 bell pepper, chopped
• 1/2 avocado, cubed
• 2 tbsp fresh basil, chopped
• 2 tbsp raw or sprouted organic pumpkin seeds

Dressing:
Mix together:
• 1 tbsp apple cider vinegar
• 2–3 tbsp olive oil
• Pinch of sea salt

Toss everything together and enjoy!

03/22/2026

AIR FRYER APPLE PIE
(gluten, dairy + refined sugar free)

Ingredients
•1 organic honey crisp apple
•3 tbsp gluten-free oats
•1 tbsp any flour (I used almond)
•1 tbsp coconut sugar
•1 tsp melted coconut oil
•2 tsp cinnamon
•Coconut yogurt/ regular yogurt as a topping (I used coconut yogurt)

Directions:
1. Cut the apple in half and scoop out the core to create a small indent
2. Air fry at 400 F for 10 minutes
3. While the apple cooks, mix the oats, almond flour, coconut sugar, coconut oil, and cinnamon to make the crumble
4. Remove the apple from the air fryer and top with the crumble mixture
5. Return to the air fryer for 7–10 minutes, until the apple is very soft and the topping is golden (watch to prevent burning)
6. Sprinkle with extra cinnamon if desired
7. Top with coconut or regular yogurt!
Tastes just like apple pie. Enjoy!

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