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Jass Stupak | Gut Nutritionist

@jassmeredith

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Helping you make everyday wellness realistic🌼 Toronto
high protein recipes | lifestyle | Rupert’s mom [email protected]
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PUMPKIN SPICE PROTEIN BALLS 🤤 If you love pumpkin spice season but still want an easy snack with some protein, you NEED to make these. They’re soft, naturally sweetened and actually taste like fall 🍂 The best part is they’re made with real pumpkin and take basically no time to throw together. Ingredients 2 cups almond flour
1/2 cup vanilla protein powder
1/2 cup pumpkin purée
1/2 cup almond butter
3 tablespoons maple syrup
1 tablespoon pumpkin pie spice
1 teaspoon cinnamon
1 teaspoon vanilla
1/4 teaspoon salt
Coconut sugar for rolling Instructions Mix the pumpkin purée, almond butter, maple syrup and vanilla together. Add the almond flour, protein powder, pumpkin pie spice, cinnamon and salt and mix until a thick dough forms. Place the mixture in the fridge for about 20 to 30 minutes to firm up, then roll into balls. Roll each ball in coconut sugar, then place in the freezer for about 30 minutes to firm up. Store in the fridge or freezer and enjoy 🥰 Save this for your next pumpkin craving!! by @jassmeredith
499
25 days ago
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The summer I became @jassmeredith 🤍 by @jassmeredith
111
a month ago
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COTTAGE CHEESE PROTEIN PB BALLS 🤭 omg I can’t get over this recipe. It is officially my bridal prep sweet treat 😍😍 If you want a high protein snack that feels like a treat but is still low sugar and easy to keep in the fridge, this cottage cheese peanut butter balls is so simple to make. It’s rich, peanuty and naturally sweetened with protein in every bite. Ingredients 1 cup cottage cheese, blended 2 tbsp maple syrup or honey 1 1/2 cups almond flour 1/4 cup protein powder 1-4 cup peanut butter or 1/2 cup if you want more 1/2 tsp salt 1 cup dark chocolate chips 1 tsp coconut oil Use peanut butter powder if you want it to be lower in fat Instructions Blend the cottage cheese until smooth. Add maple syrup, PB powder or butter, almond flour, protein powder and salt and mix until thick and smooth. Press the mixture into a lined container or loaf pan and place in the fridge to firm up. Melt the dark chocolate chips with coconut oil and pour over top. Place back in the fridge for about 30 minutes. High protein, low sugar and refined sugar free. Save this for an easy healthy snack or post workout treat 🥰 by @jassmeredith
825
7 months ago
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HIGH PROTEIN & HEALTHIER SPINACH DIP 🏈🏈 If there’s one thing I’ve learned from making healthier versions of our favourite game day foods, it’s that you don’t have to sacrifice flavour to make something a little more nutritious. It’s SO GOOD😍 This dip is creamy, cheesy and packed with protein thanks to cottage cheese and Greek yogurt. It’s the perfect appetizer to bring to your next football Sunday, and I promise nobody will even know there’s cottage cheese in it! Ingredients 1 cup cottage cheese
1/2 cup plain Greek yogurt
1 cup chopped fresh spinach
1 cup artichoke hearts, drained and chopped
1/2 cup shredded mozzarella cheese
1/4 cup grated Parmesan cheese
2 cloves garlic, minced
1 tbsp lemon juice
Salt and pepper to taste Directions Preheat your oven to 375 Blend the cottage cheese and Greek yogurt until smooth and creamy In a bowl, combine the blended mixture with the spinach, artichoke hearts, mozzarella, Parmesan, garlic, lemon juice, salt and pepper Transfer to an oven-safe baking dish and sprinkle a little extra mozzarella on top if you’d like Bake for 20 to 25 minutes until hot, bubbly and golden on top Serve warm with tortilla chips, crackers or fresh veggies! Save this one for your next football Sunday or get together! 🏈 by @jassmeredith
52
3 days ago
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PUMPKIN SPICE PROTEIN SQUARES 🍂🕯️ If you’re looking for an easy, healthier sweet treat to make for Thanksgiving weekend, you need to try these pumpkin spice protein squares! 🥹🍂 They’re made with real pumpkin, packed with protein, and so easy to prep ahead of time. Plus, they’re dairy-free (if you use dairy-free protein powder and white chocolate), making them a great option to bring to family gatherings when everyone has different dietary preferences. Ingredients 1/2 cup pumpkin purée
1/4 cup cashew butter
3 tbsp maple syrup
1 tsp vanilla
1 cup almond flour
3/4 cup vanilla protein powder
1 1/2 tsp pumpkin pie spice
1/2 tsp cinnamon
1/4 tsp sea salt Topping 1/2 cup dairyfree white chocolate chips (use only enough for a thin layer)
1 tsp coconut oil 
Sprinkle of pumpkin pie spice or flaky sea salt Directions Mix the pumpkin purée, cashew butter, maple syrup and vanilla until smooth. Add the almond flour, protein powder, pumpkin pie spice, cinnamon and sea salt. Mix until a thick, pressable dough forms. If the mixture is still a little soft, add another 2 to 4 tbsp of protein powder until you get the right consistency. Press firmly into a parchment lined dish and freeze for 1 hour. Melt the white chocolate with the coconut oil and spread only a thin layer over the top. Sprinkle with pumpkin pie spice or flaky sea salt. Freeze for another 15 to 20 minutes until set, then slice into squares. Save this one for your Thanksgiving weekend baking! 🍂🕯️ by @jassmeredith
32
5 days ago
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GUT SUPPORTING CHICKEN SOUP 🍲 This is my go to chicken soup that I make all the time if I feel like I’m getting sick or just need some extra nourishment. In total honesty, I literally make this once a week during this season, and I even made it multiple times this summer because it’s just SO cozy, nourishing and full of ingredients that support gut health and digestion. Ingredients 1 1/2 to 2 lbs boneless skinless chicken thighs 1 tbsp olive oil 1 large yellow onion, diced 3 carrots, sliced 3 celery stalks, sliced 4 cloves garlic, minced 1 tbsp fresh ginger, grated 2 jars bone broth 1 tsp turmeric 1 tsp dried thyme 1/2 tsp dried rosemary 1 bay leaf Salt and black pepper to taste 2 to 3 tbsp fresh parsley, chopped 1 to 2 tbsp fresh dill, chopped Juice of 1/2 lemon Instructions Heat the olive oil in a large pot over medium heat. Add the onion, carrots and celery and cook for 5 to 7 minutes until they begin to soften. Add the garlic, ginger, turmeric, thyme and rosemary and cook for another minute. Slow cook the chicken with seasoning in the slow cooker. Then shred and add to the soup. Stir in the fresh parsley, dill and lemon juice and let everything simmer together for another 5 to 10 minutes. Taste and adjust the salt, pepper or lemon as needed. You can use any bone broth you love here. I used two jars of @ripe_lifestyle bone broth and it makes the soup so rich and flavourful. 🤎 by @jassmeredith
24
6 days ago
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PUMPKIN CHEESECAKE NINJA CREAMi 🎃🍂 Pumpkin recipes have officially taken over my kitchen this fall, so obviously I had to make a frozen version. This Pumpkin Cheesecake CREAMi is creamy, packed with fall flavour and so easy to make. The crushed graham crackers at the end make it SO good. Ingredients: 1/3 cup cottage cheese 1/3 cup Greek yogurt 1/2 cup almond milk 1/3 cup pumpkin purée 1 serving vanilla protein powder 2 tbsp maple syrup 1 tsp pumpkin pie spice 1/2 tsp vanilla Dash of sea salt 2–3 graham crackers, crushed Blend the cottage cheese, Greek yogurt, almond milk, pumpkin purée, protein powder, maple syrup, pumpkin pie spice, vanilla and sea salt until smooth. Pour into your Ninja CREAMi pint and freeze overnight. The next day, process in your @ninjakitchencanada Ninja CREAMi until creamy. Add the crushed graham crackers and use the Mix-In setting. Top with extra graham cracker crumbs and a sprinkle of pumpkin pie spice. Save this one for your next fall sweet treat  @ninjakitchencanada #NINJACREAMi #NINJACREAMiSWIRL by @jassmeredith
71
7 days ago
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PUMPKIN COTTAGE CHEESE COOKIE DOUGH🍂 This one is SO good. No baking, no freezer time and literally the perfect little treat to have at night when you want something sweet. Ingredients 1 cup cottage cheese
1/3 cup pumpkin purée
2 tbsp maple syrup
1 1/2 cups almond flour
1/2 cup vanilla protein powder
1 tsp pumpkin pie spice
1/2 tsp cinnamon
Pinch of sea salt
1/3 cup mini chocolate chips Instructions Blend the cottage cheese until completely smooth. Add the pumpkin purée, maple syrup and vanilla and blend again until combined. Transfer to a bowl and mix in the almond flour, protein powder, pumpkin pie spice, cinnamon and sea salt until a thick cookie dough forms. Fold in the mini chocolate chips and that’s it! No freezer time needed. Grab a spoon and enjoy 🤭 Store any leftovers in an airtight container in the fridge. by @jassmeredith
97
8 days ago
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CREAMY BUTTERNUT SQUASH SOUP 🍂🕯️ Welcome to my October soup series! As a nutritionist, I’m sharing nutrient-dense soup recipes all month long that help keep your body nourished while bringing in more warming foods as the weather gets colder. This creamy butternut squash soup is slightly sweet, so creamy and one of my favourite fall meals. Butternut squash is a great source of fibre and beta-carotene, and the coconut milk gives it the best creamy texture. Ingredients 1 large butternut squash, peeled and cubed 2 large carrots, chopped 1 yellow onion, quartered 4 garlic cloves 2 tbsp olive oil 1 tsp sea salt 1/2 tsp black pepper 1/2 tsp cinnamon 1/4 tsp nutmeg 2 cups chicken or vegetable broth 1 cup full-fat coconut milk 1 tbsp maple syrup Instructions Preheat your oven to 400°F. Add the butternut squash, carrots, onion and garlic to a baking sheet. Drizzle with olive oil and season with salt and pepper. Roast for 35 to 40 minutes until everything is soft and caramelized. Add the roasted vegetables to a blender with the broth, coconut milk, cinnamon, nutmeg and maple syrup. Blend until completely smooth and creamy. Add more broth if you prefer a thinner consistency and adjust the salt to taste. Save this creamy butternut squash soup for your fall meal rotation 🍂 by @jassmeredith
65
12 days ago
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PUMPKIN CHOCOLATE CHIP PROTEIN BALLS 🍂🕯️ If you love pumpkin and prioritize protein, you need to try these pumpkin chocolate chip protein balls. They’re an easy no bake fall snack made with real pumpkin, protein powder and simple ingredients, with little bites of dark chocolate throughout. I love having recipes like this in the fridge when I want something sweet that still has some protein and feels satisfying. The chocolate drizzle on top is completely optional, but sooo good. Ingredients 1/2 cup pumpkin purée 1/4 cup cashew butter 3 tbsp maple syrup 1 cup almond flour 3/4 cup vanilla protein powder 1 1/2 tsp pumpkin pie spice 1/2 tsp cinnamon 1/4 tsp sea salt 1/4 cup mini dark chocolate chips Optional chocolate drizzle 1/4 cup dark chocolate chips 1/2 tsp coconut oil Directions Mix the pumpkin purée, cashew butter and maple syrup together until smooth. Add the almond flour, protein powder, pumpkin pie spice, cinnamon and sea salt. Mix until a thick dough forms. Fold in the dark chocolate chips. Place the mixture in the fridge for 20 to 30 minutes to firm up. Once chilled, roll into balls. For the optional chocolate drizzle, melt the dark chocolate chips with coconut oil and drizzle over the protein balls. Place in the fridge or freezer until firm and store chilled. Save these pumpkin protein balls for your next fall meal prep 🍂 by @jassmeredith
65
13 days ago
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3 THINGS I ALWAYS KEEP IN MY KITCHEN AS A HOLISTIC NUTRITIONIST 🫒🍋 These are three staples you’ll pretty much always find in our kitchen and that I use throughout the week (tbh basically everyday). First is Terra Delyssa Extra Virgin Olive Oil. I use extra virgin olive oil almost every day, especially for homemade salad dressings, cooking and roasting. I love that Terra Delyssa is single-origin, first cold pressed and fully traceable, so you can actually scan the QR code and learn more about where your olive oil came from. Next are Terra Delyssa Organic Deglet Noor Dates. They’re naturally sweet with no added sugar or preservatives, and I love keeping them around for an easy snack, baking or whenever I want something sweet. And lastly, fresh lemons 🍋 I use them constantly for homemade dressings, cooking and adding to water. One of the coolest things about Terra Delyssa is the traceability. For the dates, you can scan the QR code on the back of the bag and enter the lot code in the format L0000/00000 to access details like the harvest season, oasis region, country, pitting date and more. You can find Terra Delyssa at Costco Canada and Costco.com in the US @terradelyssa #TerraDelyssa #KnowYourOil #loveyourfood by @jassmeredith
48
14 days ago
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PUMPKIN SPICE PROTEIN BARS 🍂🕯️ When I first became a nutritionist, I stopped buying store bought snack bars and started making my own, and this is one of those recipes I would make on repeat. I’d make pumpkin versions even when it wasn’t fall because I loved having such a simple way to use real pumpkin in a sweet snack. Ingredients 1/2 cup pumpkin purée 1/4 cup cashew butter 3 tbsp maple syrup 1 tsp vanilla 1 cup almond flour 3/4 cup vanilla protein powder 1 1/2 tsp pumpkin pie spice 1/2 tsp cinnamon 1/4 tsp sea salt Topping 1/2 cup dark chocolate chips 1 tsp coconut oil Sprinkle of pumpkin pie spice or flaky sea salt Directions Mix the pumpkin purée, cashew butter, maple syrup and vanilla until smooth. Add the almond flour, protein powder, pumpkin pie spice, cinnamon and sea salt. Mix until a thick, pressable dough forms. If the mixture is still a little soft, add another 2 to 4 tbsp of protein powder until you get the right consistency. Press firmly into a parchment lined dish and freeze for 30 to 45 minutes. Melt the dark chocolate with the coconut oil and spread a thin layer over the top. Sprinkle with pumpkin pie spice or flaky sea salt. Freeze for another 15 to 20 minutes until set, then slice into bars. Save this one for your next healthy fall sweet treat 🍂🕯️ by @jassmeredith
265
15 days ago
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