Stephanie Kay Nutrition

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Cacao vs Cocoa: What’s the Difference?

Published on May 6, 2021 by Stephanie Kay

If you’ve been in the baking aisle, you’ve likely noticed that some packages are labeled cacao while others are labeled cocoa. So, what exactly is the difference? And is one healthier than the other? Here is everything that you need to know about cacao vs. cocoa.

Cacao vs Cocoa: What's the difference?

 

All chocolate is made from cacao beans but not all cacao is chocolate. While cacao and cocoa start from the same place, their method of processing varies.

What is cacao?

Cacao is the purest form of chocolate you can consume. The term cacao is typically used to identify beans from the Theobroma cacao tree; a plant that produces large pod-like fruits, which contain seeds in white a sticky, sweet, and tart pulp. (1) When ripe, cacao pods are harvested and cracked open to remove the seeds, known as cacao beans. Once harvested, the cacao beans are then transferred to heaps or bins, often covered with banana leaves, and left to ferment for several days. (2) This process of fermentation helps to destroy the coat of the seed, kill the germ, and begin to develop a sweeter taste. (3)

When the beans are well fermented, they are then dried in the sun for several days before being sorted for production. Any flat, germinated, mouldy, or broken beans are sorted and removed, and all of the good beans are sorted into sacks for further processing. The sorted cacao beans are typically roasted unless a raw product is required, then crushed to create cacao nibs ready to make chocolate products. (2)

Most experts use the term “cacao” to describe the pods, beans or nibs, or any raw products made from the cacao bean, while some refer to cacao as any product, which has not been roasted.

What is cocoa?

Once cacao beans are fermented, dried, and roasted, they are processed into cacao nibs to be used to create chocolate products. Although there is some variation within the industry, products made after roasting are typically referred to as cocoa.

What about cacao powder vs. cocoa powder?

Cacao powder and cocoa powder are very similar, the only difference being the temperature used for processing. Cacao powder is made from raw cacao beans processed at low a temperature and then milled into a powder, while cocoa powder is made from roasted cacao beans processed at a high temperature and then milled into a powder. (4) Cacao powder tends to have a bitter taste, while cocoa powder is often alkalized during processing (or Dutch-processed) to reduce acidity and bitterness.

Cacao Powder vs. Cocoa Nutrition

Here is a comparison of one tablespoon (5 grams) of organic cacao powder vs. natural cocoa powder. (5)(6)

NUTRITION PER 5g CACAO POWDER COCOA POWDER
Calories 20 calories 15 calories
Protein 1.3 grams 1.0 grams
Fat 0.5 grams 0.5 grams
Carbohydrate 2.7 grams 2.0 grams
Fiber 1.7 grams 2.0 grams
Sugar  0 grams 0 grams
Potassium  100 mg  100 mg
Calcium  25 mg 10 mg
Iron  0.5 mg 1.5 mg

 

In addition to the above, cacao is also a good source of trace minerals including magnesium, selenium, manganese, chromium, and antioxidants known as polyphenols, which are not included on nutrition labels. Generally speaking, the less processed the cacao the higher the levels of trace minerals and antioxidants. (7)

Can I substitute cacao for cocoa powder?

Yes. If a recipe calls for cocoa powder but you only have cacao powder you can certainly use it, just be aware that cacao has a much stronger taste so you will likely need less of it. Cacao powder also absorbs less liquid than cocoa powder so you may need to adjust the recipe accordingly. Remember, you can always add more but you can’t take away so it’s best to start with less and increase the amount as needed.

The Bottom Line

Although there is a difference between cacao and cocoa, there is a lot of variation between the two terms and the use is inconsistent.  Generally speaking, cacao products such as nibs and powder are made from raw cacao beans, while cocoa powder is made from roasted cacao beans.

Food Combining: Myth or Fact?

Published on April 29, 2021 by Stephanie Kay

Food combining is a method of eating that only allows for certain food combinations in an effort to support digestion and overall health. But is there any truth to the claims and the rules of food combining? Here is everything that you need to know about food combining and whether it makes a difference or not.

Food Combining

What is food combining?

Food combining is a style of eating that only allows for specific food combinations. The concept is based on the claim that different foods digest at different rates, have different transit times in the GI tract, and require different pH environments: proteins need an acidic environment to be broken down, whereas carbohydrates require an alkaline environment. Proponents of the food combining diet suggest that the consumption of protein-rich foods with carbohydrate-rich foods promotes gas, bloating, poor digestion and, therefore, poor absorption of nutrients. Based on these theories, food combining diets recommend consuming certain foods on their own or in specific combinations for “optimal digestion”.

Food combining principles are largely rooted in the practice of Ayurvedic medicine, were more widely introduced in the 1920s by physician William Howard Hay, creator of the Hay Diet, and have recently become re-popularized by celebrities, social media influencers, and YouTubers. (1)

The Food Combining Rules

Although there are different variations of food combining diets, the general concepts and rules are the same:

  • Always eat fruit alone or on an empty stomach,
  • Do not combine proteins with starches,
  • Eat starches alone or with non-starchy vegetables,
  • Eat meat, dairy, fish, and eggs with non-starchy vegetables,
  • Eat nuts, seeds, and dried fruits with raw vegetables.

In fact, depending on what protocol you follow, there are detailed charts designed to guide you through recommended food combinations. (2)

The Claims

The primary proposed benefit of the food combining diet is that it will make digestion more “efficient” and, therefore, improve nutrient absorption, improve gut health, alleviate digestive symptoms and improve detoxification. Advocates of the diets claim that:

  • Consuming proteins, starches, and/or fruits together will cause digestive symptoms and impair nutrient absorption,
  • Improper food combinations can also “confuse” the body given different foods require different enzymes to be digested,
  • Poor food combining will slow down digestion and increase the build-up, fermentation, and release of “toxins”,
  • Proper food combining allows the stomach to maintain proper pH balance and enzyme production,
  • Proper food combining requires less energy by the body to digest food,
  • Proper food combining can promote weight loss.

It is also believed that poor food combinations can promote disease and illnesses.

Is food combining science-based?

Unfortunately, science does not support the claims of food combining. In fact, the theories presented largely ignore the biology of the human body and the digestive system.

Digestion is a complex system made up of numerous parts that work together to break down, digest, absorb, assimilate and defecate the food that we consume. The components of the digestive system work in unison using a top-down approach where each step triggers the next. Contrary to the theories proposed by advocates, the food we consume does not just “mix” in the stomach, it travels through our digestive tract passing through the mouth, esophagus, stomach, small intestine, large intestine, and anus while triggering reactions from our liver, pancreas, and gallbladder along the way. (3)

In fact, very little digestion occurs in the stomach. The process of digestion actually begins in the mouth, as the smell of foods helps to trigger the production of our salivary enzymes and the process of chewing our food stimulates the production of amylase, the enzyme required for the digestion of carbohydrates. (3)(4) As food continues to move through the digestive tract and into the stomach, gastric juices are released to help break down protein and the highly acidic environment kills any microorganisms in the food and, combined with the action of the enzyme pepsin, results in the catabolism of protein in the food. During this process, the stomach acts as a “holding tank”, churning food to chyme before it enters the small intestine where the acid from the stomach is neutralized and the nutrients from our food are further digested and absorbed into the bloodstream. (4) Only a small amount of chyme is released into the small intestine at a time. As it does, the liver secretes bile to help break down fats and the pancreas releases enzymes to further break down carbohydrates, protein, and fats. (4)(5) Therefore, contrary to the theories presented by food combining diets, the human body’s digestive tract is a complex and hard-working system that does not need to choose between digesting proteins, starches or fats.

Moreover, the idea that combining certain foods will “disrupt” the pH environment is misguided and misunderstood. Although it is true that certain enzymes require specific pH environments to function optimally, the consumption of more alkaline or acidic foods does not significantly change the pH of your digestive tract. Not only do enzymes function in different areas of the digestive tract but the acidity level of your digestive tract is controlled by the body’s own sensors. Although the stomach itself is a very acidic environment, with a low pH of 1.5 to 2, it becomes acidic when any food enters the stomach, not just protein. (4) This acidity kills microorganisms, breaks down food tissues, and activates digestive enzymes. As food moves from the stomach to the small intestine, the pancreas releases enzymes with an alkaline solution rich in bicarbonate that neutralizes the acidity of chyme from the stomach, which activates the enzymes to break down starches, disaccharides, proteins, and fats. (4) The pancreas actually releases these enzymes in response to the drop in pH when the acidic stomach contents enter the small intestine. Ironically, the more acid your stomach produces the more alkaline your pancreas response will be, making it an ideal environment for both the digestion of protein and carbohydrates. (5)(6)

As for fermentation and the build-up of “toxins”, thanks to its acidic environment, fermentation does not occur in the stomach. The area where fermentation does occur in the digestive tract is in the large intestine, where it is a good thing. The natural fermentation of undigested carbohydrates, specifically prebiotic fibre, allows for the creation of trillions of beneficial bacteria known as probiotics, which have shown to be incredibly beneficial to our health.

And finally, there is no evidence to show that food combining in any form supports weight loss. One study did compare the effects of a “food combining diet” and a “balanced diet” it found that both diets elicited similar effects on weight loss. (7) The physiology of weight loss is based on a calorie deficit, not a specified eating style or combination of foods. Therefore, in order to support a goal of weight loss while following a food combining diet, one must still maintain a calorie deficit.

Benefits of Food Combining

Promotes Whole Foods

Generally speaking, food combining promotes a diet of whole foods, which is ideal for overall health. Although it does not allow for certain combinations of whole foods it does promote their consumption.

Drawbacks of Food Combining

Can be Restrictive

Given the rules and guidelines, food combining is a restrictive way of eating. Learning the rules and taking the time to implement them at mealtime can become very tedious and time-consuming, and may promote disordered eating behaviors.

Ignores the Complexity of the Digestive System

The claims made by the food combining diet largely ignore the complexity of the body and digestion. The digestive system is a complex system that is designed and equipped to process different macronutrients at the same time. The human body evolved consuming various combinations of foods and macronutrients, influenced by geography, religion, and culture, which has allowed the digestive system to evolve with the ability to digest various food combinations.

No Scientific Evidence

Although proponents of food combining make many claims about its health benefits, there is currently no scientific evidence to support them. Not only does the biology of the digestive system not support the claims that different foods require different digestive environments but there are no studies to support the proposed benefits of food combining.

So, does food combining work?

There has been very little direct research into food combining and there is very little evidence to support the food combining claims. The human body evolved eating whole foods and the digestive tract is a complex system designed to multi-task and digest a wide variety of foods and macronutrients at one time.

Moreover, almost all whole foods contain a combination of macronutrients; most proteins contain a combination of protein and fat; while beans and lentils contain a combination of starch and protein; and whole grains, nut, and seeds contain a combination of starch, protein, and fat. Therefore, the suggestion that macronutrients need to be consumed individually or in specified combinations is simplistic at best, nor does it allow for the basic physiology or biology of humans, animals, or plants.

The Bottom Line

At this time, there is very little evidence to support the claims that food combining improves digestion, promotes weight loss or decreases the potential for disease. If an individual feels that the food combining rules work for them, they can certainly follow them, however, there is no benefit or need for everyone to do so.

Spinach Ricotta Pasta

Published on April 29, 2021 by Stephanie Kay

Made with pantry and kitchen staples, this spinach ricotta pasta recipe is perfect for a quick and easy weeknight meal. Not only does the use of ricotta cheese allow for a rich and creamy texture, but it helps to add a much-needed boost of protein and the inclusion of spinach helps to add a boost of fiber at the same time.

Spinach Ricotta Pasta

 

Although pasta gets a bit of bad rap, pasta is healthy and can certainly be included in a healthy diet. This spinach and ricotta pasta specifically calls for spaghetti, however, you can certainly use any type of noodle you enjoy or have on hand: spaghettini, fettuccine or tagliatelle would all work particularly well.

More Healthy Pasta Recipes:

  • Tomato, Spinach and Bacon Pasta
  • Pea and Pesto Pasta
  • Creamy Pea and Bacon Pasta

 

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Spinach Ricotta Pasta Recipe

Spinach Ricotta Pasta

Author: Stephanie Kay

Made with ricotta cheese and fresh spinach, this spinach ricotta pasta is full of fibre and protein while being quick and easy to make.

  • Author: Stephanie Kay
  • Prep Time: 5 minutes
  • Cook Time: 10 minutes
  • Total Time: 15 minutes
  • Yield: 2 servings 1x
  • Category: Main
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Ingredients

  • 170 grams spaghetti, dry
  • 1 tablespoon butter
  • 1/2 tablespoon olive oil
  • 1 shallot or small onion, minced
  • 1 clove garlic
  • 1/2 cup ricotta cheese
  • 2 cups spinach, roughly chopped
  • 1 pinch chili flakes (optional)
  • 1 pinch nutmeg (optional)
  • 1/4 teaspoon salt
  • 1/8 teaspoon black pepper
  • Parmesan cheese, to serve

Instructions

  1. Bring a large pot of well-salted water to a boil. Add pasta and cook according to package directions. Once cooked, drain pasta, reserve a 1 cup of the pasta water, and set aside.
  2. In a large pan on medium heat, warm the butter and olive oil. Once warm, add the shallot and garlic clove and cook for 2-3 minutes until tender.
  3. Add spinach, a splash of pasta water, and stir to combine with the onion and garlic mixture until spinach is wilted.
  4. Add ricotta cheese, chili flakes, nutmeg, salt, and pepper and stir to combine with the vegetable mixture. Add additional pasta water until a generally smooth consistency is reached.
  5. Add cooked spaghetti to the pan and toss to coat in the spinach ricotta mixture, adding some of the pasta cooking water to loosen the sauce as needed.
  6. Season with additional salt and pepper to taste and serve immediately with freshly grated parmesan cheese.

Nutrition

  • Serving Size: 1 serving
  • Calories: 545 calories
  • Sugar: 6 grams
  • Fat: 19 grams
  • Carbohydrates: 75 grams
  • Fiber: 5 grams
  • Protein: 20 grams

Keywords: easy, healthy

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Sourdough French Toast

Published on April 24, 2021 by Stephanie Kay

Made with crusty sourdough bread, this sourdough French toast is complete with crispy edges and a fluffy center just the way French toast should be. Grilled to perfection and topped with butter, maple syrup, and fresh berries, this recipe is perfect for a special occasion or a hearty weekend breakfast.

Sourdough French Toast Recipe

 

It’s no secret that sourdough is the healthiest bread, which makes it a great option for this healthy French toast recipe; however, if you don’t have any sourdough bread you can easily use a sprouted grain bread or whole-grain bread instead.

More Healthy Breakfast Recipes:

  • Blueberry Yogurt Pancakes
  • Banana Oatmeal Pancakes

 

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Sourdough French Toast Recipe

Sourdough French Toast

Author: Stephanie Kay

Made with sourdough bread, eggs, milk, vanilla extract, and a pinch of cinnamon, this sourdough French toast is the perfect weekend brunch!

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Yield: 4 servings 1x
  • Category: Breakfast
  • Method: Stovetop
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Ingredients

  • 6 slices sourdough bread
  • 3 eggs
  • 3/4 cup milk
  • 1 teaspoon vanilla extract
  • 2 teaspoons sugar
  • 1/4 teaspoon cinnamon (optional)
  • 1 pinch salt
  • Butter

To serve:

  • Maple syrup
  • Berries, mixed, fresh
  • Butter

Instructions

  1. Preheat the oven to 200°F.
  2. In a large baking dish, add eggs, milk, vanilla extract, sugar, cinnamon, and a pinch of salt and whisk until well combined.
  3. Slice sourdough bread into 1/2 to 3/4-inch thick slices. Depending on the length of your slices, you may want to cut them in half; this makes them easier to handle and flip in the pan.
  4. Once sliced, add sourdough to the baking dish and soak for 1-2 minutes per side – this may need to be done in batches depending on how large your baking dish and pan are. If your bread is older or on the staler side, you may need to leave it for an extra minute or two. You want the bread to absorb the egg-milk mixture but still have some texture to it, not become completely soggy.
  5. While the sourdough is soaking, heat a large skillet or pan to medium heat, add a knob of butter and warm until completely melted.
  6. Once the sourdough slices have soaked, remove them from the baking dish, gently shaking them to remove any excess egg-milk mixture, add slices to the pan and cook for 2-3 minutes per side until golden brown.
  7. Continue this process until all of the slices have been cooked. You can keep cooked slices in a separate baking dish or on a baking sheet in the oven at 200°F to keep them warm while you finish up.
  8. Once cooked, serve sourdough French toast immediately with butter, berries, and maple syrup drizzled over the top.
  9. Any leftovers can be stored in the fridge for up to 5 days or in the freezer in an airtight container or bag for up to 3 months.

Nutrition

  • Serving Size: 1.5 slices
  • Calories: 315 calories
  • Sugar: 7 grams
  • Fat: 5 grams
  • Carbohydrates: 51 grams
  • Fiber: 3 grams
  • Protein: 16 grams

Keywords: sourdough bread, easy, healthy

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10 Post-Workout Snacks

Published on April 22, 2021 by Stephanie Kay

What you eat after a workout can help to optimize your recovery, maximize performance in your next workout and help you reach your goals. Depending on the time of day you workout, you may be able to consume a complete meal post-workout but for the days you’re in between meals or in a pinch here are some quick, easy and healthy post-workout snack ideas.

Post-Workout Snacks

What to Eat After a Workout

The objective of post-workout nutrition is to refuel, repair, and rehydrate. Generally speaking, during exercise the body utilizes stored energy from our muscles, muscle is broken down and damaged, and fluid is lost through perspiration. Therefore, by providing the body with the appropriate nutrients post-workout it is able to restore balance and optimize recovery. Also known as the three Rs of post-workout nutrition, consuming protein, carbohydrates and fluids can help the body to adequately refuel, repair, and rehydrate.

Carbohydrates to Refuel

Carbohydrates are the body’s natural form of energy and are stored in our muscles as glycogen. During exercise, glycogen is utilized as fuel and our stores are depleted; the more intense the activity the more glycogen is utilized. (1) By consuming carbohydrates post-workout we are able to more easily replenish stored glycogen and initiate the recovery process. Consuming carbohydrates post-workout is especially important for endurance athletes or athletes who are training for several hours or multiple times per day.

Examples: Fruit, oats, bread, crackers, rice, granola, and potatoes

Protein to Repair

Consuming protein post-workout helps to repair and rebuild muscle. Generally speaking, exercise triggers the breakdown of muscle, although the exact level will vary from one form of exercise to another, consuming protein post-workout helps to prevent the breakdown of protein and stimulates muscle protein synthesis, which supports the increase and maintenance of muscle tissue. (2)(3) An individual’s exact protein requirements will vary depending on the form of exercise and type of athlete, however, consuming 15 to 25 grams of protein post-work is a good guideline to follow. Consuming adequate protein post-workout is especially important for strength athletes or individuals who partake in strength and resistance training.

Examples: Eggs, yogurt, cottage cheese, nuts, poultry, seafood, meat, and protein powder

Fluids to Rehydrate

Consuming water or hydration drinks post-workout helps to replenish the body with fluids lost through perspiration during exercise. Calculating the exact amount of fluid necessary is especially important for endurance athletes or individuals training in high-temperature climates. For the average gymgoer, it is best to focus on consuming water post-workout, as well as before and during. Fluids can be obtained through beverages, as well as hydrating fruits and vegetables.

Examples: Water, electrolyte drinks, sports drinks, fresh fruits, and fresh vegetables

Post-Workout Snack Ideas

Here are 12 healthy post-workout snacks you can pull together in a pinch.

1. Eggs + Toast

Whether you workout morning, noon, or night, eggs and toast is a quick and easy combo that you can whip up in minutes.  Not only are eggs a good source of protein but they are also a natural source of cholesterol, which has been shown to have a beneficial effect on muscle building and recovery. (4)(5)  A post-workout snack of two eggs and 1 slice of whole-grain toast provides an average of 16 grams of protein and 12 grams of carbohydrate. (6)(7)

2. Greek Yogurt + Granola

Although any type of yogurt makes a good post-workout snack, Greek yogurt is particularly high in protein making it a great option. Given yogurt is a natural source of sugar it can actually provide both protein and carbohydrate post-workout, however, pairing it with some granola helps to add a little extra boost of fiber-rich carbohydrates. If you are buying store-bought granola be sure to read the ingredients and opt for versions with limited added sugar and oil, especially if you are concerned about calories. A post-workout snack of 3/4 Greek yogurt and 1/4 cup of granola provides an average of 17 grams of protein and 22 grams of carbohydrates. (8)(9)

3. Cottage Cheese + Fruit

Cottage cheese is an excellent source of dairy protein in the form of both whey and casein protein: whey is a high-quality well-absorbed protein, while casein is a slow-digesting protein that has been shown to boost muscle growth and aid recovery. (10)(11) Much like yogurt, cottage cheese is available in 0%, 1%, 2%, and full-fat versions so, depending on your health goal, you can pick the option that works best for you as they are an equally good source of protein. Pairing cottage cheese with some fruit helps to provide some additional carbohydrates and fiber at the same time. A post-workout snack of 1/2 cup of 1% cottage cheese and 1 orange peach provides an average of 15 grams of protein and 21 grams of carbohydrates. (12)(13)

4. Tuna + Crackers

Canned tuna is a quick and convenient source of protein that is relatively inexpensive. Not only is tuna a dense source of protein but it’s a good source of omega-3 fatty acids, which have been shown to reduce inflammation. (14) Depending on your hunger level, tuna can be paired with vegetables, and crackers, or made into a sandwich to provide some much-needed carbohydrates. A post-workout snack of 1/2 can of tuna and 10 crackers provides an average of 23 grams of protein and 20 grams of carbohydrates. (15)(16)

5. Hummus + Pita

Hummus is made from chickpeas, which are a legume and a source of vegetarian protein. Although chickpeas do contain protein, they are primarily a source of carbohydrates, as well as insoluble fiber, and can therefore help to refuel as well as repair. A serving of hummus alone does not contain a significant amount of protein, only 2.4 grams per 2 tablespoons, however, when paired with a whole-wheat pita the protein content can be increased. A post-workout snack of 1/4 cup of hummus and 1 large whole-wheat pita provides an average of 11 grams of protein and 44 grams of carbohydrates. (17)(18)

6. Milk + Oatmeal

Milk is an often overlooked but great source of protein, especially post-workout. The proteins and nutrients found in milk are high quality and easily absorbable, especially compared to alternative dairy beverages. (19) Although you may think of oats as a breakfast item, a small bowl of oatmeal made with milk creates a well-balanced post-workout snack with protein and carbohydrates in minutes. A post-workout snack of 1 cup of 2% milk and 1/2 rolled oats provides an average of 13 grams of protein and 40 grams of carbohydrates. (20)(21)

7. Peanut Butter + Apple

Peanut butter is a moderate source of protein and, when paired with a piece of fruit, works well as a light, quick and easy post-workout snack. Given a 2-tablespoon serving of peanut butter only contains 8 grams of protein, it is a moderate source of protein compared to other sources, however, it works well in a pinch or can tide you over until mealtime. Not a fan of peanut butter or allergic to peanuts? No problem, almond butter works too. A post-workout snack of 2 tablespoons of natural peanut butter and 1 medium apple provides an average of 8 grams of protein and 27 grams of carbohydrates. (22)(23)

8. Deli Meat + Wrap

Deli meat is a great post-workout protein source when you don’t have time to cook or need something quick. Be it sliced turkey, chicken, ham, or roast beef, deli meat can provide up to 33 grams of protein per 100-gram serving. (24) If you’re concerned about calories or fat content, you can opt for leaner options such as turkey or ham, and you can pair any form of deli meat with a whole grain wrap and a dollop of mustard of a savory post-workout snack with protein and carbohydrates. A post-workout snack of 85 grams of sliced turkey and 1 whole-wheat wrap provides an average of 16 grams of protein and 33 grams of carbohydrates. (25)(26)

9. Protein Powder + Banana

Protein powder is a great option when you are on the go or looking to boost your overall protein intake without overly increasing calories. Protein powders are available in both animal and plant-based options, made from everything from whey to pea to rice, and can be mixed into smoothies, mixed with milk or added to water, and provide between 20 to 30 grams of protein per serving. When choosing a protein powder, be sure to read the ingredients and, whenever possible, opt for versions that are third-party tested to ensure quality.  A post-workout snack of 1 scoop of whey protein powder and 1 medium banana provides an average of 21 grams of protein and 32 grams of carbohydrates. (27)(28)

10. Protein Bar

Protein bars are a great option if you are not a fan of protein powder or are looking for something you can leave in your gym bag. Often made with protein powder but combined with dried fruits, nuts, seeds, or whole grains, they can be a well-balanced source of both protein and carbohydrates, however, not all protein bars are created equal. When choosing a protein bar, be sure to read the ingredients and avoid options with excessive added sugar and preservatives. Although brands will vary, a post-workout snack of 1 protein bar provides an average of 10 to 20 grams of protein and 25 to 35 grams of carbohydrates. (29)

The Bottom Line

After a workout, it is best to consume a post-workout snack with a combination of whole food protein and carbohydrates. Protein will help to stimulate muscle synthesis and improve recovery, while carbohydrates will help to restore muscle glycogen and replenish energy. In addition to consuming protein and carbohydrates, be sure to rehydrate with water and/or electrolytes for optimal recovery.

Coconut Fish Curry

Published on April 17, 2021 by Stephanie Kay

This coconut fish curry recipe is a quick and easy one-pot meal that is filled with Thai flavors and bright colors. Made with flaky cod, coconut milk, and plenty of vegetables, this fish curry is a well-balanced meal complete with protein, carbohydrates, and healthy fats making it a delicious and nutritious weeknight dinner.

Coconut Fish Curry

 

Although this fish curry recipe calls for cod, you could easily use halibut, hake, haddock, snapper, or any type of flaky white fish.

More Fish Curry Recipes:

  • Thai Cod Green Curry 
  • Thai Red Prawn Curry

 

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Fish Curry with Coconut Milk

Coconut Fish Curry

Author: Stephanie Kay

This Thai-inspired fish curry with coconut milk is a quick, easy and healthy weeknight meal.

  • Author: Stephanie Kay
  • Prep Time: 5 minutes
  • Cook Time: 15 minutes
  • Total Time: 20 minutes
  • Yield: 4 servings 1x
  • Category: Main
  • Method: Stovetop
  • Cuisine: Thai
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Ingredients

  • 4 cod fillets (4oz)
  • 1/2 tablespoon coconut oil
  • 1 small onion, diced
  • 2 carrots, peeled and sliced
  • 2 cloves garlic, minced
  • 1-inch ginger root, grated or minced
  • 1 cup broccoli florets, roughly chopped
  • 2–3 tablespoons red curry paste
  • 1 (400ml) can coconut milk
  • 1 teaspoon fish sauce (optional)
  • Salt

To Serve:

  • Jasmine rice, cooked
  • Cilantro, chopped, to serve
  • Lime, sliced, to serve

Instructions

  1. In a large pan on medium heat, melt the coconut oil. Once melted, add onion and carrots and cook for 2-3 minutes until tender.
  2. Add garlic and ginger and cook for an additional 1 minute until fragrant.
  3. Add curry paste, stir to combine with vegetable mixture and allow to heat about 1 minute until fragrant. (Feel free to add as much or as little curry paste as you like to suit your spice/heat preferences.)
  4. Add coconut milk and fish sauce (optional), stir to combine and bring to a gentle boil.
  5. Once the bubbling, reduce to a simmer, add cod fillets and broccoli florets and cook for 5-7 minutes until the cod is tender and flaky. Season with salt to taste.
  6. Once cooked, transfer to bowls and serve with jasmine rice, cilantro and a slice of lime.

Nutrition

  • Serving Size: 1 serving
  • Calories: 322 calories
  • Sugar: 3 grams
  • Fat: 23 grams
  • Carbohydrates: 11 grams
  • Fiber: 2 grams
  • Protein: 21 grams

Keywords: coconut milk, thai, easy, healthy

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What is Xanthan Gum?

Published on April 15, 2021 by Stephanie Kay

If you’ve been reading labels, you’ve definitely seen xanthan gum in the ingredients list of certain foods. Be it gluten-free bread, baby formula, cottage cheese, or beef jerky, xanthan gum is found in many of our favorite food products. But what is xanthan gum? Is it safe? And is it good for you? Here is everything that you need to know.

What is Xanthan Gum?

What is Xanthan Gum?

Xanthan gum is a powdered food additive that is used as a thickening agent or emulsifier. Xanthan gum is named after Xanthomonas campestris; a bacteria that is used in the fermentation process of certain carbohydrates. The fermentation process of the sugar using the bacteria creates a gel-like substance that is dried and milled into a powder substance known as xanthan gum. (1)(2)

Xanthan gum was first discovered by scientists in the 1960s and is approved as a safe food additive in the USA, Canada, European countries, and many others. Although it is made in a laboratory, xanthan gum is a form of polysaccharide and soluble fiber; a type of fiber that dissolves in water and forms a gel-like substance in your digestive system, which has been shown to help balance blood sugar levels as it slows the absorption of sugar to the bloodstream. (3)

What Is Xanthan Gum Used For?

Xanthan gum can be used in a number of different ways; as an emulsifier, as a thickener or to create a creamy texture. Xanthan gum is able to suspend particles in a liquid or encourage liquids that don’t typically mix together to stay together, making it a great addition to salad dressings or sauces. (4) When added to liquid it dissolves to create a viscous solution, which can be used to increase the thickness of batters or improve texture and mouthfeel.

Is Xanthan Gum Bad for You?

Overall, there is very little evidence that xanthan gum could be harmful to you. The FDA and Health Canada, as well as many other countries around the world currently approve xanthan gum for use. (5)(6) Although xanthan gum is a laboratory-made food additive, it is important to understand that not all food additives are harmful or unhealthy. Aside from potentially triggering digestive issues or food allergies in a small number of people, xanthan gum is generally regarded as safe for consumption. (7)

Where is Xanthan Gum Found?

In the world of gluten-free baking, xanthan gum plays a particularly important role. Gluten in flour helps to add a natural elasticity and viscosity to the dough, which allows for air bubbles to form in bread, baked goods to rise and create shape and hold cookies together. Gluten-free flours and flour alternatives do not allow for this elasticity and texture to form, so xanthan gum helps to replicate these properties.

In addition to baked foods, xanthan gum can be found in numerous prepared food products that line our grocery store shelves. Although the exact approved uses of xanthan gum will vary from one country to the next, xanthan gum can commonly be found in:

  • Beef Jerky
  • Cottage Cheese
  • Creamed Cheese
  • Fish Roe
  • Gluten-Free Baked Goods
  • Ice Cream
  • Infant Formula
  • Margarine
  • Mincemeat
  • Mustard
  • Relish
  • Salad Dressing
  • Sherbet
  • Sour Cream
  • Whipping Cream

In addition to food products, xanthan gum is also used in lotions, creams, toothpaste, and shampoo.

The Takeaway

Xanthan gum is a powdered food additive that can be used as a thickening agent, stabilizer, or emulsifier in food production. It is commonly found in gluten-free baked goods, as well as dressings, sauces, and cheese products. Currently, there is little evidence to suggest that xanthan gum is harmful for consumption and it is approved for use in food and personal products in the USA, Canada, European countries, and many others.

Steel Cut vs. Rolled Oats: Which is Healthier?

Published on April 8, 2021 by Stephanie Kay

It’s no secret that oatmeal is a healthy breakfast but with so many types of oats to choose from it can certainly make things a little confusing. From steel-cut to rolled to quick-cooking to instant, there are so many different forms of oats available to us and you might be surprised to learn that they are a lot more similar than they are different. Here is everything that you need to know about steel-cut vs. rolled oats.

Steel Cut vs. Rolled Oats: Which is Healthier?

The Difference Between Steel-Cut and Rolled Oats

All oats begin as whole grains. Once harvested, the external husk of an oat kernel is removed, leaving the bran, the germ, and the endosperm intact. Unlike other grains, oats rarely have their bran or germ removed. Instead, the oat kernels, which are sometimes referred to as oat groats, can be made directly into different types of oats.

Steel-cut oats are made by slicing the oat groats into 2 or 3 smaller pieces with a steel blade, hence the term “steel-cut”. This process allows water to more easily penetrate the oat and reduces cooking time. (1) Steel-cut oats tend to have a coarser and chewier texture and nuttier flavor than other forms of oats, and typically take the longest to cook. Steel-cut oats are sometimes referred to as Irish oats.

Rolled oats are made by steaming and flattening oat groats with a roller, as opposed to cutting them with a blade. The more oats are steamed and flattened the quicker they cook and the softer their texture becomes. (2) Because they have been steamed and rolled, rolled oats are quicker to cook than steel-cut oats and can be used to make even quicker cooking versions such as quick oats and instant oats. Rolled oats are sometimes referred to as old-fashioned oats.

Other Types of Oats

In addition to steel-cut and rolled oats, oats can be found in many other formats, including:

Scottish Oats: Instead of cutting the oats with a steel blade, Scottish oats are made by stone-grinding oats groats, resulting in broken oat bits of various sizes.

Quick or Instant Oats: By rolling rolled oats thinner and/or steaming them longer you can further reduce the cooking time to create quick-cooking or instant oats.

Steel-Cut vs. Rolled Oats Nutrition

Both steel-cut and rolled oats are good sources of carbohydrates and fiber and a moderate source of protein. Here is a comparison of one serving (44 grams) of steel-cut vs. rolled oats. (3)(4)

NUTRITION PER 44 g STEEL-CUT ROLLED OATS
Calories 160 calories 174 calories
Protein 5.0 grams 5.5 grams
Fat 2.0 grams 2.7 grams
Carbohydrate 31.0 grams 30.2 grams
Fiber 4.0 grams 4.6 grams
Sugar  1.0 grams 0.9 grams

 

CALORIES: A serving of steel-cut oats contains 160 calories, while a serving of rolled oats contains 174 calories.

PROTEIN: A serving of steel-cut oats contains 5.0 grams of protein, while a serving of rolled oats contains 5.5 grams of protein.

FAT: A serving of steel-cut oats contains 2.0 grams of fat, while a serving of rolled oats contains 2.7 grams of fat.

CARBOHYDRATES: A serving of steel-cut oats contains 31.0 grams of carbohydrates, while a serving of rolled oats contains 30.2 grams of carbohydrates.

FIBRE: A serving of steel-cut oats contains 4.0 grams of fiber, while a serving of rolled oats contains 4.6 grams of fiber.

SUGAR: A serving of steel-cut oats contains 1.0 grams of sugar, while a serving of rolled oats contains 0.9 grams of sugar.

As you can see, steel-cut oats and rolled oats contain very similar nutritional values.

Benefits of Steel-Cut and Rolled Oats

Source of Nutrients

In addition to being a source of carbohydrates, fiber, and protein, both steel-cut and rolled oats are a rich source of thiamine (B1), magnesium, phosphorus, zinc, as well as iron, copper, manganese, and selenium. (5)

Fiber

Oats are a source of both soluble and insoluble fiber. Most notably they are a source of beta-glucan; a form of soluble fiber which has been shown to have numerous health benefits. (6)

Gluten-Free

Oats are an inherently gluten-free grain, making them a good source of complex carbohydrates for those who are allergic to gluten or those who cannot consume it for health reasons. However, depending on where they are processed, oats may come into contact with other grains, or machinery used to process other grains, therefore, certified gluten-free oats will be labeled as such. (7)

Other Factors to Consider

Glycemic Index

Steel-cut oats have a slightly lower glycemic index ranking than rolled oats, 52 compared to 55, however, both the difference is very minimal and both versions rank low on the glycemic index scale, which is defined by a ranking of 55 or less. Instant and quick-cooking oats rank higher on the GI scale, with a ranking of 65, so steel-cut or rolled versions may be a better option for those concerned with blood sugar. (8)

Use

When making a bowl of oatmeal or porridge, both steel-cut and rolled oats are great choices. However, if you are looking to incorporate oats into baked goods, granolas, cookies, bread, or pastries, rolled oats are the best option given their texture and versatility. Steel-cut oats are best for slow cookers and crockpots.

Cooking Time

Steel-cut oats take longer to cook than rolled oats, roughly 20 minutes compared to 5 minutes, so if you are in a rush rolled oats are likely the best option.

Texture and Taste

Steel-cut oats have a denser and chewier texture and a nuttier flavor than rolled oats. Since rolled oats are steamed and rolled during processing, they tend to have a softer and mushier texture.

The Bottom Line

Steel-cut oats and rolled oats are nutritionally very similar. Both steel-cut oats and rolled oats are good sources of carbohydrates, fiber, protein, and nutrients. When choosing oats it is best to opt for natural, unsweetened oats, of any format, and limit versions with added sugar and preservatives such as instant flavored oats.

Mediterranean Stuffed Sweet Potatoes

Published on April 1, 2021 by Stephanie Kay

Filled with quinoa, sun-dried tomatoes, kale, and pesto, these Mediterranean-inspired stuffed sweet potatoes make a hearty and healthy vegetarian lunch or dinner. Plus, they are a well-balanced meal complete with protein, carbohydrates, fiber, and plenty of healthy fats.

Stuffed Sweet Potatoes

 

The inclusion of quinoa in these stuffed sweet potatoes helps to add a little boost of vegetarian protein to the recipe, however, you could easily use another plant-based protein source, such as chickpeas or lentils, if you prefer.

More Stuffed Potato Recipes:

  • Vegetarian Stuffed Potatoes
  • Black Bean Stuffed Sweet Potatoes

 

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Stuffed Sweet Potatoes

Mediterranean Stuffed Sweet Potatoes

Author: Stephanie Kay

These Mediterranean-inspired stuffed sweet potatoes are filled with quinoa, sun-dried tomatoes, kale and pesto to create a healthy vegetarian meal.

  • Author: Stephanie Kay
  • Prep Time: 5 minutes
  • Cook Time: 1 hour
  • Total Time: 1 hour 5 minutes
  • Yield: 2 servings 1x
  • Category: Main
  • Method: Baked
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Ingredients

  • 2 sweet potatoes, medium
  • 1/3 cup quinoa, dry
  • 1/2 tablespoon olive oil
  • 1/2 red onion, small, diced
  • 1/4 cup sun-dried tomatoes, diced
  • 2 cups kale, finely chopped
  • 1 tablespoon pesto, plus more to serve
  • Salt

Instructions

  1. Preheat the oven to 400°F.
  2. Using a fork, pierce the sweet potatoes 2-3 times per side and then wrap each sweet potato in aluminium foil. Place the wrapped sweet potatoes on a baking sheet and transfer to the oven for 1 hour or until tender.
  3. In a small pot, combine the quinoa with 2/3 cup of water and a pinch of salt. Bring to a bowl, then reduce to a simmer and cook for 15 minutes or until all of the water is absorbed. Remove from the heat, fluff with a fork and set aside.
  4. In a skillet on medium-high heat, add olive oil and red onion. Cook for 3-4 minutes until soft.
  5. Add sun-dried tomatoes, chopped kale and a pinch of salt. Cook for an additional 2-3 minutes until kale has wilted and is bright green in colour. Remove from the heat and set aside.
  6. Add the cooked quinoa and pesto to the pan with the vegetable mixture. Using a spatula, mix everything together until well combined and then set aside.
  7. Once the sweet potatoes are cooked, remove aluminium foil and slice lengthwise down the middle to create a slit.
  8. Stuff each sweet potato with quinoa and vegetable mixture and top with an extra dollop of pesto to serve.

Nutrition

  • Serving Size: 1 potato
  • Calories: 422 calories
  • Sugar: 11 grams
  • Fat: 19 grams
  • Carbohydrates: 57 grams
  • Fiber: 9 grams
  • Protein: 10 grams

Keywords: quinoa, healthy, easy, baked

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Banana Oatmeal Pancakes

Published on April 1, 2021 by Stephanie Kay

These healthy banana oatmeal pancakes are perfect for everything from a weekday breakfast to a weekend brunch. Not only are they easy to make but they freeze incredibly well, so you can make a double or triple batch and store leftovers in the freezer for days and weeks to come.

Banana Oatmeal Pancakes

 

These oatmeal pancakes are made with rolled oats and naturally sweetened with ripe bananas for a high-fibre, flavour-packed breakfast that works for adults and kids alike.  In fact, these pancakes are filled with so much flavour they are equally delicious on their own or topped with a drizzle of syrup.

More Healthy Pancake Recipes:

  • Blueberry Yogurt Pancakes
  • Blender Buckwheat Pancakes
  • Gluten-Free Pumpkin Pancakes

 

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Banana Oatmeal Pancakes

Banana Oatmeal Pancakes

Author: Stephanie Kay

These healthy banana oatmeal pancakes are gluten-free, vegetarian and high in fibre.  This recipe is made with rolled oats, however, you can swap them quick-cooking oats if needed.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Yield: 8 pancakes 1x
  • Category: Breakfast
  • Method: Stovetop
  • Cuisine: Gluten-Free
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Ingredients

  • 3 small bananas, very ripe
  • 2 tablespoons butter or coconut oil, melted
  • 1 tablespoon lemon juice
  • 2 eggs
  • 1 cup rolled oats
  • 1⁄2 teaspoon salt
  • 1⁄2 teaspoon baking soda
  • 1⁄2 teaspoon cinnamon
  • 1⁄4 teaspoon nutmeg

Instructions

  1. Place oats in a blender or food processor and pulse until they are ground into a fine meal or flour-like consistency.
  2. In a large bowl, using a fork, mash the bananas until well combined. Add melted butter or coconut oil, lemon juice and eggs, and whisk until well combined.
  3. Add ground oats, salt, baking soda, cinnamon and nutmeg and mix until well combined. Once mixed, allow the batter to sit for at least 10 minutes. Depending on the size of your bananas, you may need to thin out the batter a bit with a splash of milk.
  4. Heat a griddle or pan to medium heat, add a knob of butter, and then pour 1/4 cup of batter onto the pan. Allow to cook for about 3 minutes or until bubbles begin to form on the surface, then carefully flip with a spatula and cook for another 1-2 minutes or until golden.
  5. Serve pancakes immediately or keep warm in the oven at 200°F until ready to serve.

Nutrition

  • Serving Size: 1 pancake
  • Calories: 116 calories
  • Sugar: 5 grams
  • Fat: 4 grams
  • Carbohydrates: 16 grams
  • Fiber: 2 grams
  • Protein: 3 grams

Keywords: healthy, easy, gluten-free

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Is Canola Oil Bad for You?

Published on March 30, 2021 by Stephanie Kay

Canola oil is a vegetable-based oil found in countless packaged food products and has been touted as a heart-healthy alternative to animal fats and butter. But is canola oil actually good for you? Or is canola oil bad for you? Here is a complete breakdown of canola oil, how it’s made, its benefits, its drawbacks, and an answer to whether canola oil is healthy or not.

Is Canola Oil Bad for You?

What is Canola oil?

Canola oil is made from the canola plant, a member of a large family called crucifers, which was developed in the 1970s by Canadian plant scientists using traditional plant breeding. (1) Using selective breeding techniques, developers were able to lower the two unwanted components of rapeseed and develop a new plant now called canola. The name ‘canola’ was a condensation of “Can” from Canada and “OLA ” meaning “oil, low acid”.

How is Canola Oil Made?

Canola oil is made from the seeds of the canola plant. The canola plant produces small yellow flowers that develop into pods, much like pea pods, which contain 20 to 30 tiny black seeds, about 1mm in diameter. (2) Once harvested, the seeds undergo several steps in order to turn them into canola oil and canola meal, a by-product of canola oil production used in animal feed. According to the Canola Council of Canada, canola oil is made via the following steps (3):

  1. Cleaning: The seeds are first cleaned to remove any “dockage”; weed seeds, stems, pods, and other materials picked up during the harvesting process.
  2. Heating and Flaking: The seeds are then heated to help ensure more oil can be released during the extraction process and then seeds are passed through rollers to gently break and flake the seeds to just the right thickness.
  3. Seed Cooking: The flakes then go through a series of cookers, which optimizes the viscosity of the oil and moisture of the flakes for the steps ahead.
  4. Pressing: The cooked flakes then go through a series of presses for mild pressing, which removes most of the oil and compresses the rest of the seeds into a cake.
  5. Solvent Extraction: The cake is then put into an extractor and saturated with a solvent called hexane to remove any remaining oil. The hexane is then removed from the oil, reused, and recycled.
  6. Refining and Processing: This crude canola oil is then further refined to improve color, improve flavor and extend shelf life. At this point, the canola oil is ready to be sold as cooking oil or used in the production of a wide range of consumer and commercial products.

Although most companies use this traditional method, some Canadian canola is processed without solvent extraction and/or the use of heat.

Canola Oil Nutrition

Canola oil is a source of fat and is, therefore, rich in calories and dietary fat, while containing no protein or carbohydrates and limited nutrients. One tablespoon (14 g) of canola oil provides (4):

  • Calories: 124
  • Protein: 0 grams
  • Fat: 14 grams
  • Carbohydrates: 0 grams

Fats in Canola Oil

Like many sources of fat, canola oil contains a combination of fatty acids and breaks down as follows (5):

  • Saturated Fat: 7%
  • Unsaturated Fat: 
    • Monounsaturated Fat: 64%
    • Polyunsaturated Fat: 28%

Canola oil is primarily a source of unsaturated fat, specifically monounsaturated fatty acids and polyunsaturated fatty acids in the form of well-known omega-3 and omega-6 fatty acids. The polyunsaturated fats in canola oil are made up of roughly 11% α-linolenic acid (omega-3), 21% linolenic acids (omega-6), and about 61% oleic acids (omega-9). (6)

Benefits of Canola Oil

Contains Omega-3 Fats

Canola oil is a good source of alpha-linolenic acid (ALA), a form of omega-3 fatty acids derived from plant sources. ALA helps to boost the omega-3 fats DHA and EPA, which are critical for health. (7)

Versatile

Thanks to its neutral and light taste, canola oil is a versatile cooking ingredient that can be used in sweet and savory dishes while allowing other ingredients to shine through.

Inexpensive

Given that canola oil is relatively inexpensive to grow, harvest, and produce, canola oil and products made with canola oil have a relatively low price point compared to other cooking oils and fats.

Canola Oil Concerns

High in Omega-6 Fats

The primary concern with canola oil is its high content of omega-6 fats. Much like omega-3 fats, omega-6 fats are essential fatty acids and essential for human health, however, the ratio of omega-3 to omega-6 fats in our diet is important.  An optimal ratio of omega-6 to omega-3 fats for the human body is 1:1 and, in excess, omega-6 fatty acids have been shown to contribute to chronic conditions, such as Alzheimer’s disease, obesity, and heart disease. (8) While the 2:1 ratio of omega-6 to omega-3 fats found in canola oil may not seem extreme, when used as a primary cooking oil or regularly consumed in pre-made foods the consumption of canola oil has the potential to become a major source of dietary omega-6 fat.

Easily Damaged 

The unsaturated nature of canola oil makes the oil less stable and, therefore, more susceptible to oxidation and damage by light, heat, and air.

Highly Processed

The production of canola oil involves chemical solvents, bleaching, deodorizing, high heat, and heavy processing. This intense process of production has been shown to damage the oil and create refined, bleached, and deodorized oils, also known as RBD oils. (9)

GMO

Almost all canola crops are genetically modified (GM or genetically engineered) to be tolerant to herbicides. (10) Although many scientists and governing bodies deem GMO foods safe, there remain public concerns over the environmental impact and human health impact of these crops.

Is Canola Oil Healthy?

Overall, the concerns around canola oil outweigh any potential benefits. Although canola oil is a natural plant oil with omega-3 fats, the high level of processing required to produce canola oil and its high content of omega-6 fats have the potential to create rancid oils and contribute to inflammation in the body. In moderate quantities, there is no evidence to conclude that the consumption of canola oil is unhealthy or overly damaging, however, total intake should be considered in conjunction with other sources of omega-6 fats in the diet. At this time, it is clear that more research is required.

Canola Oil Substitutes

If you are concerned about the potential negative impacts of canola oil, there are many other oils and cooking fats to choose from. For higher-heat cooking, fats with a higher level of saturated fat are ideal given they are more stable and less prone to oxidation and damage, these include ghee, tallow, lard, duck fat, butter, and coconut oil. For lower-heat cooking, olive oil and avocado oil are ideal, while nut and seed oils such as flax oil are best unheated and used as dressings.

The Bottom Line

Canola oil is a heavily processed form of vegetable oil with few health benefits. Compared to other natural cooking oil, such as olive oil, butter, and animal fats, there are minimal benefits to using canola oil. Generally speaking, canola oil is not recommended as a primary, everyday cooking oil, and overall consumption of processed foods should be limited.

Pea and Bacon Pasta

Published on March 27, 2021 by Stephanie Kay

Ready in less than 20 minutes, this pea and bacon pasta is a great dish for a healthy weeknight meal. The combination of sweet peas, salty bacon, fresh mint, and starchy pasta ensures that every bite is full of flavor while remaining a well-balanced meal complete with carbohydrates, fiber, protein, and healthy fats.

Pea and Bacon Pasta

 

Although this pea and bacon pasta recipe was made with rigatoni you could easily swap it for any form of pasta that you like. Penne, fusilli and macaroni noodles would all work very well.

More healthy pasta recipes:

  • Pesto Pasta with Green Peas
  • Tomato, Spinach & Bacon Pasta

 

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Pasta with Peas and Bacon

Pea and Bacon Pasta

Author: Stephanie Kay

Made with bacon, frozen peas and rigatoni, this creamy pea and bacon pasta is a delicious combination of sweet, salty and savoury flavours.

  • Author: Stephanie Kay
  • Prep Time: 5 minutes
  • Cook Time: 15 minutes
  • Total Time: 20 minutes
  • Yield: 2 servings 1x
  • Category: Main
  • Method: Stovetop
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Ingredients

  • 170 grams rigatoni, dry
  • 4 slices bacon, thinly sliced
  • 1 clove garlic, minced
  • 1 cup frozen peas, thawed
  • 30 grams parmesan cheese, roughly 1/2 cup, freshly grated
  • 2 tablespoons butter
  • 2 tablespoons heavy cream
  • 1 handful fresh mint, chopped
  • Salt and pepper

Instructions

  1. Bring a large pot of well-salted water to a boil. Add pasta and cook according to package directions. Once cooked, drain pasta, reserve a 1/2 cup of the pasta water, and set aside.
  2. In a large pan on medium-high heat, add the sliced bacon and cook, stirring occasionally, until lightly browned and crisp. Once cooked, remove bacon from the pan, transfer to a plate with paper towel, and set aside.
  3. In the same pan on low heat, leaving the remaining bacon fat, add minced garlic and cook for 2-3 minutes until tender. Add peas, toss to combine with the garlic, remove from the heat and set aside.
  4. Once the pasta is cooked and strained, return rigatoni to the pot, add butter, bacon, garlic and pea mixture, and stir to combine.
  5. Add heavy cream and parmesan cheese and stir until well incorporated. Add a splash of pasta water to loosen the mixture as needed until a smooth texture is reached.
  6. Add mint, stir to combine again and season with additional salt, pepper and parmesan cheese to taste.

Nutrition

  • Serving Size: 1 servings
  • Calories: 614 calories
  • Sugar: 6 grams
  • Fat: 27 grams
  • Carbohydrates: 73 grams
  • Fiber: 6 grams
  • Protein: 19 grams

Keywords: creamy, easy

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Apple Cinnamon Oatmeal

Published on March 25, 2021 by Stephanie Kay

This apple cinnamon oatmeal is one of my go-to weekday breakfasts. Not only is it quick and easy to make but it’s made with kitchen staples and the simple combination of apples and cinnamon elevates a humble bowl of oatmeal to a cozy and heart-warming breakfast that you can eat any day of the year.

Apple Cinnamon Oatmeal Recipe

This recipe calls for rolled oats, however, you could certainly use steel-cut or quick-cooking oats if you prefer, just be sure to adjust the cooking time accordingly. Regardless of what format you choose, this oatmeal recipe is a well-balanced meal complete with carbohydrates, healthy fats and 15 grams of protein per serving.

More Healthy Oatmeal Recipes:

  • Chocolate Banana Oatmeal
  • Salted ‘Caramel’ Oatmeal
  • Savoury Oatmeal Bowl
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Apple Cinnamon Oatmeal

Apple Cinnamon Oatmeal

Author: Stephanie Kay

Made with rolled oats, apples and cinnamon and ready in 10 minutes, this apple cinnamon oatmeal is perfect for weekday mornings.

  • Author: Stephanie Kay
  • Prep Time: 5 minutes
  • Cook Time: 5 minutes
  • Total Time: 10 minutes
  • Yield: 1 serving 1x
  • Category: Breakfast
  • Method: Stovetop
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Ingredients

  • 1/2 cup rolled oats
  • 1 cup milk
  • 1/2 cup water
  • 1 medium red apple, diced
  • 1/4 teaspoon cinnamon
  • Maple syrup, to serve

Instructions

  1. Add all of the ingredients to a pot, stir to combine and bring to a gentle boil.
  2. Once boiling, reduce to a simmer and continue to cook, stirring frequently, until oats and apples are tender, roughly 5-6 minutes.
  3. Once cooked, transfer to a bowl and top with an additional splash of milk and a drizzle of maple syrup.

Nutrition

  • Serving Size: 1 bowl
  • Calories: 368 calories
  • Sugar: 31 grams
  • Fat: 5 grams
  • Carbohydrates: 64 grams
  • Fiber: 8 grams
  • Protein: 15 grams

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Honey Garlic Pork Chops

Published on March 19, 2021 by Stephanie Kay

Ready in 20 minutes, this quick and easy pork chop recipe is a perfect weeknight dinner. With a combination of simple pantry ingredients, you can easily transform a humble pork chop into a flavor-packed, high-protein meal the whole family is sure to love.

Honey Garlic Pork Chops

 

Although this recipe calls for boneless pork chops, you could certainly bone-in pork chops as well. Not to mention, these honey garlic pork chops can be baked in the oven for an extra fuss-free meal!

More Healthy Pork Chop Recipes:

  • Grilled Pork Chops with Peach Salsa
  • Roasted Pork Chops with Spiced Apples

 

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Honey Garlic Pork Chops Recipe

Honey Garlic Pork Chops

Author: Stephanie Kay

Sweet and sticky honey garlic pork chops ready in 20 minutes! Although this recipe calls for boneless pork chops, you could certainly use bone-in pork chops if you prefer.

  • Author: Stephanie Kay
  • Prep Time: 5 minutes
  • Cook Time: 15 minutes
  • Total Time: 20 minutes
  • Yield: 4 servings 1x
  • Category: Main
  • Method: Stovetop
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Ingredients

  • 4 boneless pork chops
  • 1 tablespoon olive oil
  • 1 tablespoon butter
  • 4 cloves garlic, minced
  • 4 tablespoons honey
  • 1 tablespoon red wine vinegar
  • 2 tablespoons water
  • 1 pinch teaspoon cayenne pepper (optional)
  • Salt
  • Pepper

Instructions

  1. In a small bowl, combine the garlic, honey, vinegar, water and cayenne (optional) and whisk to combine. If your honey is too thick, you can heat the mixture for 15-30 seconds in the microwave. Set aside.
  2. In a cast-iron skillet or heavy bottom pan, warm the olive oil on medium-high heat. Season pork chops generously on both sides with salt and pepper.
  3. Once the oil is warm, add pork chops to the pan and cook for 3-4 minutes per side until golden brown. Once cooked, remove pork chops from the pan and set them aside.
  4. Add butter to the pan and allow to melt, using a spoon or spatula to scrape up any tasty bits from the bottom of the pan.
  5. Add garlic and honey mixture to the pan, stirring to combine with the melted butter and pork juices. Continue to cook, stirring frequently with a spoon or spatula, for 2-3 minutes until the sauce thickens. You’ll know it’s done when your spoon or spatula leaves an empty trail behind itself. (If the sauce is sticking too much just add another tablespoon of water.)
  6. Once the sauce has thickened, returned pork chops to the pan, flipping them to ensure they are well coated in the sauce.
  7. The pork chops can be served immediately or cooled and stored in an airtight container in the fridge for 4 days or freezer for 3 months.

Nutrition

  • Serving Size: 1 pork chop
  • Calories: 313 calories
  • Sugar: 17 grams
  • Fat: 12 grams
  • Carbohydrates: 19 grams
  • Protein: 32 grams

Keywords: easy, healthy

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Prebiotics vs. Probiotics: What’s the Difference?

Published on March 18, 2021 by Stephanie Kay

Although their names are similar and they are both important for digestion and overall health, prebiotics and probiotics play different roles in the body.  For optimal gut health, here is a breakdown of prebiotics vs. probiotics.

Prebiotics vs. Probiotics: What's the Difference?

Prebiotics vs. Probiotics: What are they?

Prebiotics are a special form of indigestible plant fiber found in fiber-rich carbohydrate foods such as vegetables, fruits, and whole grains. Prebiotic fiber is able to pass through the digestive tract untouched until it reaches the colon, where it is used as a source of food to encourage the growth of the friendly bacteria in our gut, also known as probiotics.

Probiotics are tiny microorganisms, including live bacteria and yeast, that live in our gut and are beneficial for health. The different strains of probiotic bacteria support the diverse population of healthy microbes in our gut. Probiotics occur naturally in fermented foods such as yogurt, sauerkraut, and miso, and can also be found in supplement form.

Together, prebiotics and probiotics build and maintain a healthy colony of bacteria in our gut, which supports our overall health.

Benefits of Prebiotics and Probiotics

Prebiotics and probiotics play an integral role in digestion and gut health. There are trillions of bacteria and microorganisms, including probiotics, that live in our gut and are collectively referred to as the gut flora or gut microbiota and play vital functions in the body and influence our overall health. Research shows that probiotics promote a healthy balance of gut bacteria and have been shown to benefit a wide range of health issues including digestive disorders such as diarrhea, constipation, IBS and IBD, immune health, mental health, skin conditions, allergies, and weight loss. (1) Given that prebiotics are the natural food for probiotics, consumption of prebiotics can help to contribute to a healthy balance of probiotic bacteria in our gut. Prebiotic foods are good sources of nutrients and fiber, which themselves have numerous health benefits.

What foods contain prebiotics and probiotics?

Prebiotic-Rich Foods

Common forms of prebiotics include fructooligosaccharides and galactooligosaccharides, which are found in certain fiber-rich carbohydrate foods. Inulin is the most common fructooligosaccharide and is found in a wide variety of plant foods. Prebiotics-rich foods include specific vegetables, fruits, grains, and roots:

  • Asparagus
  • Jerusalem artichoke
  • Garlic
  • Onions
  • Leeks
  • Bananas
  • Apples
  • Barley
  • Oats
  • Rye
  • Chicory root
  • Dandelion root

Probiotic-Rich Foods

Probiotic foods are made via fermentation; a natural method of food preservation that was used by various cultures for centuries. The process of fermentation allows bacteria, yeast, or fungi to convert the natural sugars found in foods (glucose, fructose, and sucrose) into lactic acid, which creates beneficial bacteria, probiotics, in the process. Some fermented probiotic-rich foods include:

  • Yogurt
  • Kefir
  • Sauerkraut
  • Kimchi
  • Kombucha
  • Miso
  • Natto
  • Tempeh

Prebiotic vs. Probiotic Supplements

In addition to foods, both prebiotics and probiotics can be found in supplement form. Probiotics supplements can be found in pill or powder form at major grocery stores, health food stores, and pharmacies. Although they are readily available, not all brands and formats are created equal so it is important you do your research or speak to a health professional to determine what type of bacteria will work best for you. Prebiotics can also be found in supplement form, however, prebiotic fiber is much more readily available in food than probiotic bacteria through a conventional diet.

The Bottom Line

Probiotics are living strains of bacteria that populate the beneficial bacteria in our digestive tract, while prebiotics are a special form of indigestible plant fiber that act as food for probiotics. Maintaining a good balance of gut bacteria, or a healthy microbiome, is essential for overall health and has been shown to have numerous health benefits. For optimal gut health, is it important to consume prebiotics and probiotics, both of which can be found in food and supplement form.

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