LIV by katie

LIV by katie Certified Holistic Nutritionist + Personal Trainer:
Women's Health

06/01/2026

🍓 Strawberry Cheesecake Ninja Creami 🍰

If you crave something sweet at night, this one's for you. It tastes like dessert, but has over 25g of protein and couldn't be easier to make.

Ingredients:
1 cup cottage cheese
1/2 cup frozen strawberries
1–2 tbsp maple syrup (I use gluten-free)
1 tsp vanilla extract
Juice of 1/8–1/4 lemon

Mix-ins:
1–2 gluten-free graham cracker sheets, crushed

Instructions:
1. Blend cottage cheese, strawberries, maple syrup, vanilla, and lemon juice until smooth.

2. Pour into a Ninja Creami pint container and freeze for at least 12 hours.

3. Spin on Lite Ice Cream mode.

4. If needed, add a splash of milk of choice and respin.

5. Make a small hole in the center, add crushed graham crackers, and run Mix-In mode.

Optional toppings: ✨ Freeze-dried strawberries ✨ White chocolate chips ✨ Almond butter drizzle ✨ Extra crushed graham crackers

Save this recipe for your next sweet craving ❤️





05/21/2026

Recipe ↓

🤎 1 cup almond flour
🤎 2–3 tbsp sunflower butter
(or almond butter/peanut butter)
🤎 2 tbsp maple syrup
🤎 1 tsp vanilla
🤎 pinch of sea salt
🤎 2–3 tbsp mini chocolate chips
🤎 Medjool dates
🤎 melted dark chocolate
🤎 flaky sea salt

1. Mix the almond flour, nut/seed butter, maple syrup, vanilla, sea salt, and chocolate chips.
2. Slice dates open and remove pits.
3. Stuff with the cookie dough mixture.
4. Dip or drizzle with melted chocolate.
5. Sprinkle with flaky sea salt and chill until set.

Save for later 🤍





05/20/2026

Add this for glowy skin ↓

I’ve been using coconut water instead of regular water lately for natural electrolytes + hydration 💧

Recipe:
- 3 strawberries, muddled
- ice
- 1 tsp matcha
- coconut water
- splash of milk of choice
- optional honey or maple syrup

Directions
1. Muddle strawberries
2. Add ice
3. Shake matcha + coconut water together
(sorry to the matcha experts, I didn’t have a whisk 😂)
4. Pour over top
5. Add milk of choice

If you want it smoother, strain the strawberries after muddling 🍓

Save this glowy girl drink for summer ✨





Eating out should be enjoyable… not something that leaves you feeling bloated, uncomfortable, or like you need to “start...
05/19/2026

Eating out should be enjoyable… not something that leaves you feeling bloated, uncomfortable, or like you need to “start over” the next day 🤍

These are a few simple things that help me (& my clients) feel better after eating out while still enjoying the experience ✨

Nothing extreme.
No food guilt.
No obsessing over being “perfect".

As a nutritionist, I’ve found that realistic habits are always more sustainable than trying to be all-or-nothing 👏🏼

Healthy eating should fit your real life too.

Which tip are you trying first? ⬇️





05/18/2026

Recipe ↓

CARAMEL BANANA BARK 🍌🍫✨

A refined sugar-free freezer treat that tastes WAY more indulgent than it actually is 🤍

You’ll need:
✨ 2 bananas, sliced
✨ 6–8 Medjool dates
✨ hot water
✨ 1 tsp vanilla
✨ pinch of sea salt
✨ 1/2 cup dark chocolate chips
✨ flaky sea salt on top

How to make it:

1. Arrange banana slices on parchment paper.

2. Soak the dates in hot water with a lid over top until softened. Blend with vanilla and a pinch of sea salt. Slowly keep adding hot water while blending until you get a smooth caramel consistency. You can also add a little milk of choice if you want it extra creamy.

3. Spread the date caramel over the bananas and freeze for 15–20 minutes.

4. Melt chocolate and pour over top. Sprinkle with flaky sea salt.

5. Freeze until solid, then break into pieces and keep stored in the freezer ✨

Perfect for when you want something sweet after dinner but still want to feel good after eating it 🤍

Save this for your next healthier dessert moment





05/17/2026

Recipe ⬇️

High protein buffalo chicken dip 🌶️🥕

this has been one of my favourite easy snacks lately and it takes 2 minutes to make 👏🏼

all you need:
- 1 (~500g) container cottage cheese
- 3-4 tbsp buffalo sauce
- garlic powder
- dash of sea salt
- 3/4 cup shredded chicken breast (or rotisserie)

Blend everything except chicken until smooth
Mix in chicken
Top with green onions ✨

So good with veggie sticks, chips, or even on sandwiches!

The whole dip has roughly 75-80g protein 🤍

📲 save this one for later





05/14/2026

Bloating, digestion issues, food sensitivities, constantly feeling “off” after eating… this is one of the supplements I come back to over and over 👀

L-glutamine helps support the gut lining and is one of my go-to gut health supplements alongside an anti-inflammatory lifestyle ✨

Big tip:
make sure the ONLY ingredient is L-glutamine 🤍

There are lots of fermented options out there!

And remember: supplements aren’t magic. They’re there to SUPPORT your diet and lifestyle, not replace it!! 👏🏼

As always, check with your healthcare practitioner before starting any new supplement.





05/12/2026

One of my favourite easy high protein meals lately 😍

This anti-inflammatory steak salad is SO simple but honestly tastes restaurant quality

I used:
• cucumber
• cherry tomatoes
• red onion
• cilantro
• chickpeas
• steak

For the dressing:
• olive oil
• lemon juice
• apple cider vinegar
• garlic
• cilantro
• sea salt + pepper

Blend the dressing, toss everything together, then top with steak (I used top sirloin) 🥩🤍

Simple whole foods > overcomplicating healthy eating every time

Save this for your next easy dinner idea





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