Stephanie Kay Nutrition

Real Food for Real Life

Baked Veggie Chips

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Made with sweet potatoes, parsnips, red beets, and yellow beets, these crispy homemade baked veggie chips are a healthy, fun, and funky way to use up straggler root vegetables.

Baked Veggie Chips

Baked Vegetable Chips

If you’ve got a fridge or pantry full of root vegetables and you’re not quite sure what to do with them, I highly suggest giving these baked veggie chips a try. Not only are they easy to make and absolutely delicious, but they are a really fun and different way to use root veggies. Plus, once you’ve got the basic recipe down, the flavour options are endless as you can season them with herbs and spices any way you like.

For the best results, be sure to use a mandoline slicer to ensure the veggies are super thin – this is the key to keeping them crispy and crunchy. This recipe calls for sweet potatoes, parsnips, red beets and yellow beets, however, carrots, whites potatoes or any combination of hearty root veggies will work well to create these crispy baked veggie chips.

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Baked Veggie Chips

Baked Veggie Chips

Author: Stephanie Kay

These crispy baked veggie chips are made with sweet potatoes, parsnips and beets, however, you could certainly use white potatoes and carrots as well.

  • Author: Stephanie Kay
  • Prep Time: 15 minutes
  • Cook Time: 45 minutes
  • Total Time: 1 hour
  • Yield: 4 servings 1x
  • Category: Snacks
  • Method: Baked
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Ingredients

  • 1 small sweet potato
  • 1 medium parsnip
  • 1 medium yellow beet
  • 1 medium red beet
  • 3 tablespoons olive oil
  • Salt

Instructions

  1. Preheat the oven to 300°F and line two large baking sheets with parchment paper.
  2. Using a mandoline slicer, slice all of the vegetables as thinly as possible, ideally 1/16 inch thick. If you don’t have a mandoline you can use a knife, however, be sure to slice them as thinly as possible – this is the only way to ensure they get crispy.
  3. Once sliced, place the beets on a cutting board lined with a paper towel, season generously with salt and allow them to sit for 10 minutes to help pull out any water. Once complete, pat the sliced beets dry to help remove any excess moisture. (This step is not necessary for the sweet potatoes and parsnips as they have lower water content.)
  4. In a large bowl, add the sliced vegetables, drizzle with olive and toss until all slices are well coated. (I like to do the red beets separately so their colour does not bleed onto the other vegetables.)
  5. Once the vegetables are coated in oil, place them on to the parchment paper-lined baking sheet, be careful to not overlap them. (You may need to cook them in batches if you can’t fit all of the vegetable slices on the baking sheets.)
  6. Transfer the baking sheets to the oven to bake for 20 minutes. After 20 minutes, remove from the oven, flip the sliced vegetables and then return to the oven, rotating the pan, and allow to bake for an additional 15 minutes. The vegetables should be pretty crispy at this point, if not, leave them in the oven for 5 minutes increments, checking on them to ensure they do not burn until they are crispy and the edges are golden.
  7. Once baked, remove the pans from the oven and season the veggie chips generously with salt and allow to cool completely on the pan.
  8. Once cooled, serve immediately. If needed, the veggie chips can be stored in an airtight container for several hours or up to 1 day, left any longer they will begin to lose their crispiness.

Nutrition

  • Serving Size: 1 serving
  • Calories: 161 calories
  • Sugar: 6 grams
  • Fat: 11 grams
  • Carbohydrates: 16 grams
  • Fiber: 4 grams
  • Protein: 2 grams

Keywords: baked, healthy, easy, crispy

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Beet Soup

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This beet soup recipe is inspired by a classic European-style borscht soup. Made with red beets, potato, onion, and garlic, this simple soup is made with pantry staples to create a flavor-packed meal that is equal parts beautiful looking and delicious tasting.

Beet Soup Recipe

 

Beets are such an underrated vegetable. Not only are they a whole food, source of complex carbohydrates and nutrient-dense, but they are incredibly flavourful and a very versatile ingredient in the kitchen. Beets can be eaten raw, thinly sliced into salads or sandwiches, streamed, boiled, or roasted. Although beets can be intimidating, due to their bright color and ability to stain, cooking with beets is very similar to cooking with potatoes, sweet potatoes, or any other root vegetable, making them a great addition to any soup or stew.

Beet soup, also known as borscht, borsch, borsht, or bortsch, is said to have its food roots in Ukrainian cuisine (although there is some debate) and is also an important part of Russian and Polish cuisines. Consumed both hot and cold, borscht is commonly made by combining beef stock or bone broth with red beets and other vegetables, including cabbage, carrots, and onions. Depending on the exact recipe, borscht can also include meat or fish, or be left purely vegetarian, and it is often topped with a garnish of sour cream. This particular beet soup recipe is certainly not traditional borsch; rather it’s my quick and easy take on this classic and delicious dish.

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Beet Soup

Beet Soup

Author: Stephanie Kay

This beet soup recipe is made with red beets and potatoes and blended to create a rich, velvety creamy textured soup.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 30 minutes
  • Total Time: 40 minutes
  • Yield: 4 servings 1x
  • Category: Soup
  • Method: Stovetop
  • Diet: Vegetarian
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Ingredients

  • 1 tablespoon olive oil
  • 1 onion, diced
  • 3 cloves garlic, minced
  • 4 large red beets, peeled and diced (roughly 1.5 lbs)
  • 1 medium white potato, peeled and diced
  • 4 cups chicken or vegetable broth
  • 1 teaspoon salt
  • 1/2 teaspoon ground pepper

To Serve (optional):

  • Sour cream or crème fraîche
  • Dill, fresh

Instructions

  1. In a large pot on medium heat, warm the olive oil. Add onion and garlic and cook for 3-4 minutes until onions are soft and translucent.
  2. Add beets and potatoes, stir to coat with the onion mixture.
  3. Add broth, just enough to cover the beets and stir until well combined. (Only add enough broth to cover the vegetables, you may need more or less depending on the size of your beets, as you don’t want a runny soup and you can always add more at the end if needed.)
  4. Bring mixture to a boil, then reduce to a simmer and cook for 30 minutes until the beets are tender and can easily be pierced with a fork.
  5. Once cooked, using an immersion blender or in batches using a bar blender, purée until smooth.
  6. Once blended, season generously with additional salt and pepper to taste and serve immediately with a dollop of sour cream and a sprig of dill.
  7. Any leftover soup can be cooled completely and stored in an airtight container in the fridge for up to 5 days or in the freezer for up to 3 months.

Nutrition

  • Serving Size: 1 serving
  • Calories: 167 calories
  • Sugar: 15 grams
  • Fat: 4 grams
  • Carbohydrates: 31 grams
  • Fiber: 7 grams
  • Protein: 4 grams

Keywords: creamy, red, potato

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Almond Butter vs Peanut Butter: Which is Healthier?

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Peanut butter has been a North American pantry staple for decades, but in the past number of years, almond butter has entered the market as a healthier alternative to peanut butter, but is almond butter actually better for you? Let’s compare and review almond butter vs. peanut butter

Almond Butter vs. Peanut Butter: Which is Better?

The Difference Between Almond Butter and Peanut Butter

Peanut butter is made from ground, dry-roasted peanuts. Although often considered a nut, peanuts (Arachis hypogaea) are a legume and are, therefore, related to beans and lentils. Peanuts are the edible seeds of the plant, widely grown in the tropics and subtropics, and are a source of carbohydrates, fiber, protein, and fats. (1)

Almond butter is made by grinding almonds, raw or roasted, into a spread or paste. Although called a nut, almonds are in fact seeds rather than true nuts. Almonds are a source of carbohydrates, fiber, protein, and fats. (2)

Both peanut butter and almond butter can be made solely of peanuts or almonds, contain additional ingredients, or be made in smooth or crunchy formats.

Almond Butter vs. Peanut Butter: Nutritional Comparison

Nutritionally speaking, both almond butter and peanut butter are a source of calories, carbohydrates, protein, fat, and fiber. Here is a comparison of 2 tablespoons (32 grams) of almond butter vs. peanut butter.

NUTRITION PER 2 TBSP (32g) ALMOND BUTTER PEANUT BUTTER
Calories 202 calories 200 calories
Protein 4.8 grams 10.0 grams
Fat 19.0 grams 16.0 grams
Carbohydrate 6.8 grams 6.0 grams
Fiber 1.2 grams 2.0 grams
Sugar  0.0 grams 2.0 grams

All nutrition data based on natural, unsalted almond butter and natural, unsalted peanut butter.

  • CALORIES: A 2-tablespoon serving of natural almond butter contains 202 calories, while a 2-tablespoon serving of natural peanut butter contains 200 calories, making it a tie.
  • PROTEIN: Since peanuts are a legume and almonds are a nut (seed), peanut butter contains slightly more protein than almond butter. A 2-tablespoon serving of natural almond butter contains 4.8 grams of protein, while a 2-tablespoon serving of natural peanut butter contains 10.0 grams of protein, making peanut butter the winner.
  • FAT: Given nuts contain more naturally-occurring fats than legumes, almond butter contains slightly more fat than peanut butter. A 2-tablespoon serving of natural almond butter contains 19.0 grams of fat, while a 2-tablespoon serving of natural peanut butter contains 16.0 grams of fat.
  • CARBOHYDRATES: Almond butter and peanut are very similar in terms of carbohydrate content; 2 tablespoons of almond butter contains 6.8 grams of carbs, while 2 tablespoons of peanut butter contain 6.0 grams of carbs, making it a virtual tie.
  • FIBRE: Although all nuts and seeds contain fiber, legumes contain more, so peanut butter contains more fiber than almond butter. A 2-tablespoon serving of natural almond butter contains 1.2 grams of fiber, while a 2-tablespoon serving of natural peanut butter contains 2.0 grams of fiber.
  • SUGAR: While peanut butter does contain slightly more sugar than almond butter, the sugar is naturally occurring in the peanuts given they are legumes and the difference is minimal. A 2-tablespoon serving of natural almond butter contains 0.0 grams of sugar, while a 2-tablespoon serving of natural peanut butter contains 2.0 grams of sugar.
  • VITAMINS & MINERALS: Both almond butter and peanut butter are a source of vitamins and minerals, however, there are differences between the two. While peanut butter has more B vitamins, almond butter contains more vitamin E, magnesium, calcium, and iron, making almond butter a richer source of micronutrients overall.

Other Factors to Consider

Ingredients

In addition to the nutritional value, another very important factor to consider is the ingredients used in the production of both almond butter and peanut butter. Although many natural versions of almond butter and peanut butter are made solely of almonds and peanuts (as per the nutritional comparison above), that is not the case with all brands. In fact, beloved conventional peanut butter brands, such as Skippy, Kraft, and Jif, are often made with added oils, such as soybean oil and vegetable oil, and added sugars in the form of white sugar, corn maltodextrin, monoglycerides, and diglycerides. (3)(4)(5) Although these additives are less common in almond butter, added sugars and vegetable oils can still be found in some almond butter brands. Therefore, whether you are shopping for almond butter or peanut butter, it is important that you read the ingredients and opt for brands made solely of almonds, peanuts, and/or salt to ensure you are getting the most nutritious options.

Allergies

Both almonds and peanuts are common allergens. Peanuts are a legume and are one of the top allergenic foods in North America and, while less common, almond and tree nut allergies are becoming increasingly prevalent. (6)(7) If you have allergies or are pre-disposed to gut health issues and food intolerances, this may be a factor to consider, if not, both almond butter and peanut butter are a great choice.

Price

The average jar of peanut butter is significantly less expensive than the average jar of almond butter. Most brands of natural peanut butter can be found in the $3 to $6 range, while almond butter tends to be found at $10 or more per jar. The reason for the difference in price, in addition to supply and demand, is due in large part to their method of production and processing. Peanuts grow underground in many regions around the world, with relatively low property costs, while almonds are tree nuts and depend on very specific climate and soil conditions, limiting the areas in which they can be farmed. (8) Although a higher price point can give the consumer the illusion that a product is of higher quality, that is not necessarily the case with almond butter and peanut butter.

So, is almond butter healthier than peanut butter?

The differences between almond butter and peanut butter are minimal. While peanut butter contains slightly more protein and more fiber, almond butter contains less sugar and more nutrients, and they both contain a very similar amount of calories, carbohydrates, and fat.

The Bottom Line

Almond butter and peanut butter have very similar nutritional profiles and both can be included in a healthy diet. The best option will vary from one person to the next based on personal preference, nutritional goals, price point, and allergies. Regardless of what option you choose, be sure to read the ingredients and opt for versions made solely of almonds, peanuts, and/or salt whenever possible.

Stuffed Pepper Casserole

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If you love stuffed bell peppers, you’re going to love this stuffed pepper casserole. Made with ground beef, bell peppers, rice, spices, and ooey-gooey mozzarella cheese, this casserole is a one-pan meal the whole family is sure to love. Not to mention, it makes plenty of servings so you’ll have leftovers for days to come.

Stuffed Pepper Casserole

Stuffed Bell Pepper Casserole

Perhaps it’s the cold winter weather, but I’ve been making a lot of casseroles lately. Not only are they the stick-to-your-ribs kind of food I crave when the temperature drops, but they are so easy to make and make so many servings in one simple dish. Just whip up a casserole, slice it up, serve it up and store leftover servings in the fridge or freezer so they are ready to go whenever you need them.

Although casseroles get a bad rap for being high-carb, high-fat, or a little extra indulgent, that is certainly not the case. Of course, the canned soup casseroles of the 70s and 80s are not the most ideal choices, given they are mostly made of processed food, but real food-based casseroles, like this stuffed bell pepper casserole, can be a healthy and well-balanced meal. In fact, this stuffed pepper casserole is high in protein, rich in fiber, and filled with healthy fats making it a great choice for lunch or dinner.

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Stuffed Pepper Casserole Recipe

Stuffed Pepper Casserole

Author: Stephanie Kay

This stuffed pepper casserole is a one-pan version of stuffed bell peppers. Although this recipe is made with ground beef it could easily be made with ground turkey or ground chicken as well.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 50 minutes
  • Total Time: 1 hour
  • Yield: 6 servings 1x
  • Category: Mains
  • Method: Baked
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Ingredients

  • 1 lb. ground beef
  • 1 tablespoon olive oil
  • 1 onion, diced
  • 2 cloves garlic, minced
  • 4 bell peppers, mixed colours, diced
  • 1 teaspoon dried oregano
  • 1 teaspoon dried basil
  • 1/4 teaspoon chili flakes
  • 1 teaspoon salt
  • 1 cup white rice, basmati or jasmine, dry
  • 15 oz can diced tomatoes
  • 15 oz can crushed tomatoes
  • 2 cups beef broth
  • 150 grams mozzarella cheese, grated

Instructions

  1. Preheat the oven to 400°F.
  2. In a cast-iron skillet or large pan, warm olive oil on medium-high heat. Add ground beef and cook for 5-6 minutes, until mostly browned with a few pink bits remaining, then add onion and garlic and cook until the beef is completely browned and cooked through.
  3. Once cooked, transfer the meat mixture to a large baking dish (I used 9 x 13 inch) along with diced bell peppers, rice, oregano, basil, chili flakes and salt and, using a wooden spoon or spatula, stir to combine. Add diced tomatoes, crushed tomatoes and beef broth and stir again until everything is well incorporated.
  4. Cover the baking dish with aluminium foil and then transfer to the oven to bake for 50-60 minutes or until all of the liquid is absorbed.
  5. Once complete, remove baking dish from the oven, remove the aluminium foil, and sprinkle with grated mozzarella cheese.
  6. Return the baking dish to the oven for a final 5-10 minutes until cheese has melted and is slightly golden.
  7. The casserole can be served immediately or cooled completely and then stored in an airtight container in the fridge for up to 5 days or the freezer for 3 months.

Nutrition

  • Serving Size: 1 serving
  • Calories: 342 calories
  • Sugar: 11 grams
  • Fat: 6 grams
  • Carbohydrates: 43 grams
  • Fiber: 5 grams
  • Protein: 31 grams

Keywords: bell pepper, green pepper, red pepper, undone, easy

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How to Count Macros

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In the world of dieting and sports nutrition, counting macros has become increasingly popular. But what exactly are macros? And how do you count them? Here is everything that you need to know about macros, the difference between macros and calories, the benefits of counting macros, the drawbacks of counting macros, and some suggestions on whether or not you should be counting macros.

What are Macros in Food?

What are macros?

The term macros is short for macronutrients. Macros, or macronutrients, are the primary dietary nutrients and include carbohydrates, proteins, and fats. All foods are made up of macronutrients and can be composed of one macronutrient, two macronutrients, or a combination of all three.

Carbohydrates

Carbohydrates are composed of sugar, starch, and fiber and are the body’s primary source of energy. The sugars found in carbohydrates are broken down into glucose by the body through the process of digestion, which is either used immediately for energy or stored as glycogen to be used later on, between meals or during exercise.

Carbohydrates provide 4 calories per gram and are found in foods such as fruits, vegetables, root vegetables such as potatoes, whole grains, beans, lentils, dairy, nuts, and seeds.

Proteins

Proteins are made from compounds called amino acids, which are the building blocks for many structures and functions in the body. Protein is responsible for building muscles, supporting our immune system, aiding digestion, and carrying oxygen through our blood.

Proteins provide 4 calories per gram and are found in foods such as red meat, poultry, and seafood such as salmon, dairy, beans, lentils, nuts, and seeds.

Fats

Fats are made up of smaller molecules called fatty acids, which are composed of carbon and hydrogen elements joined together in long chains called hydrocarbons. Fats are found in saturated and unsaturated forms and, depending on their exact structure, can be used as a source of energy or for other critical functions including hormone production and nutrient absorption.

Fats provide 9 calories per gram and are found in foods such as animal fats, oils, butter, avocado, olives, nuts, and seeds.

Macronutrients are not to be confused with micronutrients. Macronutrients are the large (macro) nutrients required by the body, while micronutrients are the small (micro) nutrients required by the body and include vitamins and minerals. Essentially, eating adequate macronutrients will provide the body with the necessary micronutrients.

Are macros the same as calories?

Macros are what calories are made of, so if you are tracking macros you are inherently tracking calories; however, if you are tracking calories you are not necessarily tracking macros.

Each gram of macronutrient provides a specific number of calories (carbohydrates = 4 calories, proteins = 4 calories, fats = 9 calories) by tracking the total number of grams of carbohydrates, proteins, and fats you are consuming you will be tracking your total calorie intake as well. For example, if your goal is to consume 220 grams of carbohydrate per day, 120 grams of protein per day, and 50 grams of fat per day, you will (mathematically) be working towards a goal of 1,810 calories per day, given 220 grams of carbohydrate provides 880 calories, 120 grams of protein provides 480 calories and 50 of fat provides 450 calories, for a total of 1,810 calories.

  • Calories from Carbohydrates = # of grams x 4 calories per gram
  • Calories from Protein = # of grams x 4 calories per gram
  • Calories from Fat  = # of grams x 9 calories per gram

Total Calories = Carbohydrate Calories + Protein Calories + Fat Calories

However, if you are counting calories you aren’t necessarily counting macros unless you chose to. For instance, if you have a goal of consuming 1,810 calories per day, this can be achieved by tracking the total number of calories in the food you are consuming without or without monitoring macronutrients. For example, a goal of 1,810 calories could be achieved with 220 grams of carbohydrates, 120 grams of protein, and 50 grams of fat, but it could also be achieved with 190 grams of carbohydrates, 105 grams of protein, and 70 grams of fat, as well as many more combinations!

How to Count Macros

Determining how to calculate and count macros is equal parts art and science. Although the numbers aren’t set in stone, determining your macros can provide some dietary targets to aim for to help you reach your personal health goals.

1. Determine your Calorie Needs

The first step is to determine your calorie needs. The number of calories a person requires per day is based on their metabolism, which is based on a number of factors including age, height, weight, activity level, lifestyle habits, and personal health goals. More specifically, your estimated calorie needs are based on two key factors; your resting energy expenditure (REE) and your non-resting energy expenditure (NREE). The combination of these two numbers determines your total daily energy expenditure (TDEE) or estimated calorie needs. (1)(2) Although there are many different ways to determine your calorie needs, a simple online macro calculator is a great place to start.

It is important to keep in mind that these estimated numbers are exactly that – estimates. Our bodies are not perfect computers and our calorie needs can vary from one day to the next, not to mention, calorie needs will fluctuate based on personal goals. For example, someone with a goal of weight loss may need to consume fewer calories than they expend, while someone looking to gain muscle mass may need to consume more calories than they expend. It is for this reason that calorie requirements can vary immensely from person to person.

2. Determine your Macro Breakdown

Once you have determined your daily calorie needs, you can then determine your macro breakdown. A typical macro breakdown, recommended by the Food and Nutrition Board of the Institutes of Medicine (IOM), is as follows: (3)

  • Carbohydrates: 45 – 65% of total calories
  • Fats: 20 – 35% of total calories
  • Proteins: 10 – 35% of total calories

As you can see, there is a lot of variation in macronutrient ratios. These ranges are simply suggestions and can be fine-tuned for your personal goals, style of eating, and dietary preference. For instance, an individual whose dietary preferences require more carbohydrates may opt for a higher percentage of carbohydrates, a moderate percentage of protein, and a lower percentage of fat; while an individual who is looking to manage blood sugar may opt for a higher percentage of fat, a higher percentage of protein and a lower percentage of carbohydrates; while an endurance athlete may opt for a higher percentage of carbohydrates, moderate percentage of fat and lower percentage of protein; and an individual who is looking to lose weight and build muscle tissue may opt for a higher percentage of protein, moderate percentage of carbohydrates and lower percentage of fat.

The macros you choose to follow are based on your personal goals and can be adapted and altered over time as your needs and goals change.

3. Track your Macros

Once you have determined your calorie needs and your macro breakdown, you can begin tracking your macros. Tracking macros simply means you are monitoring the total number of grams of carbohydrates, protein, and fat you are consuming per day. In order to ensure accuracy with this method, foods must be weighed, measured, and logged to ensure that you are reaching your carbohydrate, protein, and fat goals. The easiest and most convenient way to track macros is by using an app such as MyFitnessPal, MyMacros+ or Lose It!. These digital apps are designed to calculate the macros in the food you consume and are a very user-friendly way to track macros.

When tracking macros is it not necessary that you hit the exact target of grams of carbohydrates, protein, and fat. You can still meet your goals even if you are over or under by a few grams of each macro each day, however, the more accurate the better.

Benefits of Counting Macros

For anyone who has never tracked macros, it does have some potential benefits.

Understand the Value of Portion Size

Learning how many calories each macronutrient provides can be helpful in understanding how our individual food choices impact our total calorie intake. This can help to open your eyes to what an appropriate portion size is and how an extra piece of this or a handful of that can add up quickly over time if you are not being mindful of how much you are consuming.

Understand the Impact of Macronutrients

Monitoring your macronutrient intake can also help you recognize how the consumption of each macronutrient can impact how you feel, your energy levels, your mental state, as well as physical changes. For example, eating a diet too low in protein may leave you feeling extra hungry or lethargic, while eating a diet too low in fat may leave you lacking energy and feeling cranky, and eating a diet too low in carbohydrates may cause athletic performance to suffer. Counting macros and comparing how you feel to what you ate can help you understand how each macronutrient directly impacts your body.

Eat a More Balanced Diet

Counting your macros is a very strategic way to ensure that you are eating a balanced diet. Unlike calorie counting and other restrictive diets, counting macros forces you to monitor your intake of carbs, protein, and fat to help ensure that you are eating adequate macronutrients to reach your personal goals. Not only can eating a balanced diet help with performance and body composition goals but eating a balanced diet is imperative for general health, including everything from energy to digestion.

Understand Dieting Flexibility

Counting macros can be a good reminder that there is no one-size-fits-all solution when it comes to nutrition. Given there is so much flexibility in counting macros, you can easily manipulate them to work for your personal eating style. Whether it’s a treat, an indulgent meal or a special occasion, counting macros can help teach you how to make indulgences a part of a healthy diet, as opposed to trying to avoid them altogether.

Holds You Accountable

When it comes to eating well, accountability is key. Whether someone is checking in with you to review your food log and your macros, or you are just doing your own thing, tracking your food can help to hold you accountable to your choices and your goals. The simple act of tracking your food, be it macros or another format, can help to bring an element of mindfulness and awareness, as well as help to identify any patterns or triggers you might have.

Drawbacks of Counting Macros

Although there are some benefits to counting macros, there are some potential drawbacks as well.

Does not Ensure Food Quality

Unfortunately, tracking macros does not require you to focus on food quality. Although any healthy diet should focus on food quality (i.e. whole foods), it is possible to count and track macros without focusing on whole foods. You can easily make a day of chicken, veggies, and rice fit your macro the same way you can make burgers, fries, and soda, which is certainly not an ideal way of eating. Yes, calories are important, and yes, macronutrients are important, but the quality of the food that you eat will always outweigh the quantity of the food that you eat.

Takes a Lot of Time and Effort

There is no way around it, counting macros takes extra time and effort. In order to ensure accuracy, you need to weigh and/or measure all of the food that you consume to ensure that what you are tracking is truly what you are consuming. This additional step can be off-putting for many, as grocery shopping and cooking are often time-consuming enough.

Can Make Mealtime Stressful

The additional steps of weighing, measuring, and tracking everything that you eat can make mealtime stressful, and this is especially true is you are cooking from scratch. If you are eating a lot of packaged and processed food, although not ideal, it is a lot easier to scan their barcodes, whereas cooking homemade meals, although ideal, means a lot more counting and math to ensure the macros are accurate.

Not Sustainable for the Long-Term

Although it may be beneficial in the short term, counting macros is likely not a long-term solution. Using macros as an educational tool may be helpful but it is highly unlikely that someone would continue to count macros for the rest of their life or even multiple years.

Can Promote Disordered Eating

Most notably, the diligence required for counting macros has the potential to become an obsession and potentially promote disordered eating. The constant weighing, measuring, tracking, and focus on calories can become very unhealthy and lead to destructive habits around food, and this is not to be taken lightly.

Should You Count Macros?

Let me be clear – counting macros is not for everyone, in fact, it is probably only for a select few. For individuals who are very numbers-driven and detailed oriented, feel confident in their “relationship” with food, and are athletes with specific performance goals and timelines, macros can be a useful short-term tool. However, for those who are new to nutrition, are looking for a long-term strategy, looking to develop an overall healthy lifestyle, have a history of disordered eating, or simply don’t like the ideas of counting, weighing, and tracking everything they eat, macros are likely not a good choice.

The Bottom Line

Counting macros is a method of tracking food that can be used as a tool to help you learn more about nutrition and how the consumption of different macronutrients impacts the body. Although counting macros may be a beneficial short-term tool for some, it is likely not a good fit for everyone nor is it a long-term strategy. If you want to track your food, it is important to keep in mind that there are many different ways to track your food and it is vitally important that you chose the method that works best for you.

Peanut Butter Oatmeal Cookies

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Made with rolled oats, natural peanut butter, and brown sugar, these oatmeal peanut butter cookies are a delicious and nutritious treat that is quick and easy to make. Peanut butter lovers are sure to love these cookies and, if you are feeling a little extra, you can add some chocolate chips too.

Peanut Butter Oatmeal Cookies Recipe

 

I love a good oatmeal cookie. Whether it’s oatmeal chocolate chip, oatmeal raisin or oatmeal peanut butter, a little bit of oatmeal always seems to add a bit of texture and crunch to a classic cookie. Not to mention, using oatmeal in the dough helps to add extra fibre to any cookie recipe and, although not necessary, is always a nice added bonus if you’re looking to add more fibre to your diet.

For these oatmeal peanut butter cookies, I opted to use rolled oats, however, quick-cooking oats would work just as well if that’s all you have on hand. I wouldn’t recommend using instant oats, as they are pre-cooked and may alter the batter and cookie texture, however, old-fashioned rolled oats, rolled oats, and quick-cooking rolled oats would all work very well in this oatmeal cookie recipe.

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Peanut Butter Oatmeal Cookies Recipe

Peanut Butter Oatmeal Cookies

Author: Stephanie Kay

Made with rolled oats, natural peanut butter and brown sugar, these healthy oatmeal peanut butter cookies are equal parts delicious and nutritious.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 10 minutes
  • Total Time: 20 minutes
  • Yield: 24 cookies 1x
  • Category: Dessert
  • Method: Baked
  • Cuisine: American
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Ingredients

  • 1 1/2 cups rolled oats
  • 1/2 cup all-purpose flour
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1/2 cup butter, melted
  • 3/4 cup brown sugar
  • 1/2 cup natural peanut butter, smooth
  • 1 egg
  • 1 teaspoon vanilla extract

Instructions

  1. Preheat the oven to 350°F and line a baking sheet with parchment paper.
  2. In a medium bowl, combine all of the dry ingredients: rolled oats, flour, baking soda and salt. Stir to combine and set aside.
  3. In a large bowl, add the melted butter and brown sugar and whisk to combine. Then add the egg, peanut butter and vanilla extract and whisk again until well combined.
  4. Add the dry ingredients to the wet ingredients and, using a spatula or a spoon, mix until well incorporated.
  5. Portion the dough into 1 tablespoon-sized balls, using a scoop or your hands, place them to the baking sheet, leaving 2″ between them, and flatten them gently.
  6. Transfer the baking sheet to the oven and allow to cook for 10-12 minutes until the edges are slightly golden and the centre still looks soft.
  7. Once cooked, remove the baking sheet from oven and allow the cookies to cool completely on the baking sheet.
  8. Once cooled, the cookies can be served immediately, stored in an airtight container for up to 3 days or in the freezer for up to 3 months.

Nutrition

  • Serving Size: 1 cookie
  • Calories: 120 calories
  • Sugar: 7 grams
  • Fat: 7 grams
  • Carbohydrates: 13 grams
  • Fiber: 1 gram
  • Protein: 2 grams

Keywords: peanut butter, oatmeal, easy, chewy, healthy

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14 Foods to Help Constipation

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Struggle with constipation? You are certainly not alone. Although it is not the most glamorous of topics, it is far more common than you may think, as it is reported to affect 15% to 25% of the general population. (1) The frequency, type, and severity can vary from person to person, however, most experts agree that three or fewer bowel movements per week could indicate a problem. Fortunately, there are many lifestyle factors, including diet, that can help to limit constipation or alleviate it once it occurs. Here is a list of foods that can help to ease constipation.

Foods to help Constipation

What is constipation?

Constipation is generally described as having infrequent bowel movements or bowel movements that are difficult to pass. This can include having fewer than three bowel movements a week, straining to pass a bowel movement, feeling blocked, having hard or lumpy stools, or a sensation of incomplete evacuation. Although digestion will vary from one person to the next, most experts agree that bowel movements should be soft, pass easily through your body, and occur every one to two days.

Can foods help with constipation?

Two of the key factors in regular bowel movements are fiber and fluids. Fiber helps to regulate water content in our stool, softening stools so that they pass through the digestive tract more easily. Generally speaking, constipation occurs when food moves too slowly in the intestines, resulting in too much water absorption, which can result in hard, lumpy, or dry stool that is difficult to pass. Therefore, constipation can be aided or alleviated by consuming high-fiber foods and adequate water.

Foods to Help Constipation

Fortunately, diet can play a big role in preventing and alleviating constipation. Here is a list of 14 foods to help ease constipation naturally.

1. Water

Dehydration is one of the most common symptoms of constipation. Given water helps to hydrate the body, the colon, and our stool, dehydration can lead to hard, lumpy stools and cause constipation. Although the exact amount of water required will vary from one person to the next, as a general rule, aiming to drink 2 to 2.5 liters of water every day is a great place to start.

2. Prunes (and figs)

Prunes are widely known as a natural remedy for constipation. Prunes, or dried plums, are rich in insoluble fiber, specifically cellulose, which increases the amount of water in the stool and helps to add bulk. Prunes also contain sorbitol, a natural sugar alcohol that has been shown to have a laxative effect. (2)(3) A one-ounce serving of prunes, about 3 prunes, provides 2 grams of fiber, which is roughly 8% of the recommended daily intake. (4) Although prune juice is also a popular remedy, it does not contain as much fiber as fresh plums or dried prunes, so try to limit the juice and opt for the whole fruit instead.

Prunes are easily consumed on their own as a simple snack, baked into sweet dishes or cooked into savory dishes like stews.

3. Apples

Not only do apples contain fiber, but they contain a specific type of fiber called pectin that is turned into short-chain fatty acids in your gut, which can help to pull water into the colon, soften the stool and increase transit time. (5) One medium-sized apple (182 grams) with the skin on contains 4.4 grams of fiber, which is 17% of the recommended daily intake. (6)

Apples are the original grab-and-go snack but also work incredibly well in homemade apple muffins and baked goods.

4. Pears

Pears are another high-fiber fruit that can help ease constipation. One medium-sized pear (178 grams) with the skin on contains 5.5 grams of fiber, which is 25% of the recommended daily intake. (7) Much like apples, pears contain soluble fiber, sorbitol, fructose, and high contents of water. For the most health benefits, it is best to eat pears with the skin intact as it contains beneficial nutrients.

Pears make a great snack on their own, can be topped onto salads for a fresh bite, baked into bread or cooked into your morning oatmeal.

5. Yogurt & Kefir

Yogurt and kefir are fermented dairy products, which contain beneficial bacteria, known as probiotics, that have been shown to be beneficial for gut health and digestion. The live bacteria in yogurt, specifically Lactobacillus acidophilus and Bifidobacterium lactis, have been shown to be beneficial in alleviating constipation. (8) However, not all yogurt contains beneficial live bacteria, therefore, it is imperative that you read the ingredients to ensure that you are consuming unflavored yogurt containing probiotic bacteria for optimal health benefits.

Yogurt can be consumed on its own, used as a condiment or baked directly into pancakes and muffins.

6. Raspberries (and other berries)

Berries, especially raspberries, are a great food to help constipation. A 1-cup serving (123 grams) of raspberries contains 8.0 grams of fiber, which is 32% of the recommended daily intake. (9) Raspberries contain a tiny seed in every bite, which helps to increase their overall fiber content, and they are also one of the most hydrating foods with 105 grams of water in a 1-cup serving.

Berries can be consumed fresh or frozen, blended into smoothies, or topped onto oatmeal, yogurt, or salads.

7. Spinach (and other greens)

Spinach is a good source of fiber as well as magnesium, which is considered nature’s muscle relaxer and can help to relax the smooth muscle tissue in the colon to ease the passage of stool and alleviate constipation. (10) A 1-cup serving (180 grams) of cooked spinach contains 4.3 grams of fiber, which is 17% of the recommended daily intake. (11) In addition to spinach, broccoli, Brussels sprouts, kale, and Swiss chard are also good sources of insoluble fiber, which can help constipation.

Spinach is one of the most versatile leafy greens as it can be eaten raw or cooked and wilts downs to the point that it can go unnoticed in dishes. Spinach can be added to your morning eggs, cooked into soups and stews, pasta dishes, curries, or as a simple side dish.

8. Sweet Potatoes

Sweet potatoes are a good source of soluble fiber, in the form of pectin, but mostly contain insoluble fiber in the form of cellulose and lignin. One medium sweet potato (130 grams) contains 3.9 grams of fiber, which is 16% of the recommended daily intake. (12) The skin contains most of the fiber so be sure to leave it on for maximum benefit.

Sweet potatoes can be roasted, baked, steamed, boiled, or mashed, and work very well in bowls, soups, stews, or as a breakfast hash.

9. Beans & Lentils

Also known as pulses, beans, lentils, and chickpeas are one of the most inexpensive high-fiber foods and are great for helping constipation. A 1-cup serving (172 grams) of cooked black beans contains 15.0 grams of fiber, which is 60% of the recommended daily intake, while a 1-cup serving (198 grams) of cooked lentils contains 15.6 grams of fiber, which is 63% of the recommended daily intake. (13)(14) Beans and lentils contain a mix of both soluble and insoluble fiber so they can help add bulk to stool and ease passage at the same time.

Beans and lentils work well in soups and stews, as well as cold dishes such as make-ahead salads and creamy dips.

10. Broth

Beef broth, chicken broth, vegetable broth, or broth-based soups are other great food to help constipation. Not only is broth predominantly water, which can help to hydrate the colon but some broths, but bone broths contain additional minerals, including magnesium, and healthy fats which can help to relax and soothe the intestinal wall and ease the passage of bowel movements. (15) Not to mention, broth-based soups filled with vegetables can help to add a healthy dose of fiber at the same time.

Homemade bone broth is very simple to make and can be consumed on its own or used in soups, stews, or risotto.

11. Artichokes

Artichokes, especially Jerusalem artichokes, are rich in antioxidants and are particularly high in fiber known as inulin. One medium-cooked artichoke (120 grams) contains 10.3 grams of fiber, which is 41% of the recommended daily intake. (16)  Inulin, the fiber found in artichokes, is a form of prebiotic fiber which has been shown to stimulate the growth of beneficial bacteria in the gut and support digestion. Inulin has also been shown to increase stool frequency, improve consistency and decrease gut transit time. (17)

Artichokes can be roasted, steamed, or boiled and work well as a simple side dish, in dips, or as a topping to salads or pizza.

12. Oats (and other whole grains)

Whole grains such as oats and rye are good sources of dietary fiber. Oats contain a large amount of beta-glucan, a form of soluble fiber, which has been correlated to reduced cholesterol levels, reduced blood sugar and insulin response, and increased growth of good bacteria in the digestive tract. (18) A 1/2-cup serving of dry rolled oats (40 grams) contains 4.1 grams of fiber, which is 16.5% of the recommended daily intake. (19) In addition to being a good source of fiber, oats are low in calories and a good source of manganese, phosphorus, magnesium, copper, iron, zinc, and folate, as well as vitamins B1 and B5. (19)

Oats are an inexpensive and versatile ingredient making them a wonderful everyday food and pantry staple. Use them in your morning porridge, baked oatmeal, or your favorite muffins.

13. Citrus Fruit

Citrus fruits such as lemon, limes, oranges, and grapefruits are a good source of soluble fiber and water. For example, one medium orange (159 grams) contains 7.2 grams of fiber, which is 29% of the recommended daily intake. (20) According to Ayurvedic medicine, the acidic nature of some citrus fruits, namely lemons and limes, can also help to stimulate the digestive process by supporting the production of HCL in the stomach, which can help to stimulate the peristalsis motion required for a bowel movement to help ease constipation.

Citrus fruits, such as oranges and grapefruits, are best consumed whole on their own for optimal digestive benefit, while lemons and limes can be added to water or homemade sports drinks, included in dressings, or consumed whole if you can handle their sourness!

14. Herbal Teas (and Coffee)

Certain teas can help with constipation, either directly or indirectly. Given tea is primarily a source of water it can help to hydrate the colon, while specific herbs can have a laxative or muscle-relaxing effect to help aid constipation. Senna, cascara, and dandelion tea are commonly used in herbal medicine, as they appear to have a laxative effect and can, therefore, work to stimulate movement in the intestines. (21)(22) While ginger tea, peppermint tea, and licorice root tea also appear to aid digestion. Ginger is a “warming” herb that can help to improve overall digestion, while peppermint has the soothing soothing effect of menthol and can help to relax the muscles of the digestive tract, and licorice root is said to have strong anti-inflammatory properties and has been used in as a digestive aid in Chinese medicine for centuries.

Caffeine can also stimulate the muscles in your digestive system to contract, which can help to enable a bowel movement. Although you can use coffee to help constipation from time to time, it’s not recommended as a solution as it can have a dehydrating effect when used excessively. Instead, focus on drinking adequate water, consuming adequate fiber, and improving overall gut health for long-term digestive success.

The Bottom Line

High-fiber whole foods such as fruits, vegetables, legumes, and whole grains are a great way to help constipation once it occurs or prevent it from happening in the first place. In addition to fiber, drinking adequate water is vital for optimal digestion as it helps to hydrate the colon and your stool to help ensure that bowel movements are easy to pass.

If you have been dealing with chronic constipation and have seen no improvements from dietary changes it is best to consult a medical professional to ensure that you are not dealing with an underlying health condition that may be contributing to constipation.

White Bean Turkey Chili

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Chili is one of my go-to meals when the cold weather hits. Not only is it a healthy and hearty dish, but it’s easy to make and there are so many different ways to make chili, giving you endless options to choose from. This white bean turkey chili version is made with ground turkey, white kidney beans, and green tomatoes for a high-protein, fresh and flavor-packed meal.

White Bean Turkey Chili Recipe

Turkey and White Bean Chili

Ground turkey is often used in chili recipes as a low-fat alternative to ground beef and, although there is certainly nothing wrong with that, I personally think turkey has its own flavor and, therefore, deserves to be the star of its own chili show. This white bean turkey chili recipe is a bit of a blend of a classic green chicken chili recipe and a vegetarian white chili recipe. Green chili variations are built on a green chili sauce, while white chili usually goes light on the chili peppers and contains some form of white bean, so this white bean turkey chili really fits somewhere in between the two.

For this recipe, I opted to use ground turkey (although chicken would also work well), a mixture of white kidney beans and pinto beans, a can of crushed tomatillos (or green tomatoes), and a light mixture of spices. Depending on your grocery store, canned tomatillos can be hard to find, but a jar of tomatillo salsa (or green salsa) would arguably work just as well.

More Healthy Chili Recipes:

 

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White Bean Turkey Chili Recipe

White Bean Turkey Chili

Author: Stephanie Kay

Made with ground turkey, tomatillos and white beans, this white bean turkey chili is a hearty, healthy, high-protein and high-fibre meal.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 50 minutes
  • Total Time: 1 hour
  • Yield: 6 servings 1x
  • Category: Main
  • Method: Stovetop
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Ingredients

  • 1 lb. ground turkey
  • 1 tablespoon olive oil
  • 1 onion, diced
  • 3 cloves garlic, minced
  • 1 green bell pepper, seeded diced
  • 1 jalapeño, seeded and diced
  • 1 tablespoon cumin, ground
  • 1 teaspoon coriander, ground
  • 1 teaspoon chilli powder
  • 1 bay leaf
  • 15 oz can tomatillos, crushed*
  • 15 oz can white kidney beans, strained and rinsed
  • 15 oz can white pinto beans, strained and rinsed
  • 1 cup chicken broth
  • 1 handful cilantro, roughly chopped
  • 1 teaspoon salt
  • 1/4 teaspoon black pepper

To Serve (Optional):

  • Sour Cream
  • Avocado, diced
  • Cilantro, roughly chopped
  • Green onion, sliced
  • Lime, cut into wedges

Instructions

  1. In a large pot on medium-high, warm the olive oil.
  2. Add the onion, bell pepper and jalapeño to the pot and cook, stirring often, for 4-5 minutes until the vegetables soften.
  3. Add the garlic, cumin, coriander, chilli powder and a pinch of salt and cook for another 1 minute until fragrant.
  4. Add the ground turkey and cook, breaking up the meat with a spoon until no longer pink, approximately 5 to 7 minutes.
  5. Add the crushed tomatillos, broth and bay leaf, reduce heat, cover with a lid and simmer gently for 20 minutes. After 20 minutes, add the beans, stir to combine and simmer for an additional 20 minutes.
  6. Once cooked, remove from the heat, add cilantro, season with salt and pepper to taste, and stir to combine.
  7. To serve, spoon into bowls and top with sour cream, avocado, and cilantro as desired.

Notes

Tomatillos: If you can’t find crushed tomatillos, tomatillo salsa would work equally well.

Nutrition

  • Serving Size: 1 serving
  • Calories: 247 calories
  • Sugar: 4 grams
  • Fat: 10 grams
  • Carbohydrates: 20 grams
  • Fiber: 6 grams
  • Protein: 21 grams

Keywords: ground turkey, easy, healthy

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Chocolate PB Overnight Oats

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Think you can’t have chocolate for breakfast? Think again! A little bit of cocoa powder goes a long way in this chocolate peanut butter overnight oats recipe. With a rich and creamy texture, sweet and salty flavour, and a balance of protein, fibre and healthy fats, these overnight oats are a delicious and nutritious way to start the day.

Chocolate Overnight Oats with Peanut Butter

 

When life gets hectic and you’re trying to eat well, quick and easy recipes always seem to be the answer. Whether you’re in a rush to get out the door in the morning, trying to get the kids organized or simply want to hit snooze one extra time, taking some time to prepare breakfast ahead of time is a great way to give yourself an extra couple of minutes in the morning and overnight oats are a perfect solution.

Although designed as a make-ahead breakfast, these chocolate peanut butter overnight oats work equally well as snack or post-workout meal. By using milk, Greek yogurt and peanut butter in this recipe I was able to create overnight oats with 20 grams of protein and 7 grams of fibre, making it a very well-balanced meal. Not to mention, overnight oats store well in the fridge for days, so you can whip up several servings for easy grab-and-go meals and snacks for days to come.

More Healthy Overnight Oats Recipes:

 

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Chocolate Overnight Oats

Chocolate Peanut Butter Overnight Oats

Author: Stephanie Kay

These chocolate overnight oats with peanut butter are a high-protein and high-fibre breakfast. Make a batch ahead of time and store them in the fridge for days to come.

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

  • 1⁄2 cup rolled oats
  • 1 tablespoon cocoa powder
  • 1 pinch salt
  • 3/4 cup milk or almond milk
  • 2 tablespoons Greek yogurt
  • 1 tablespoon maple syrup or honey
  • 1 tablespoon peanut butter
  • 1⁄4 cup fresh berries

Instructions

  1. In a small jar or container, add the oats, cocoa powder and salt and stir to combine.
  2. Add milk, yogurt, maple syrup and peanut butter and stir until well combined.
  3. Cover with a lid and transfer to the fridge overnight.
  4. In the morning, remove the lid, give everything a good stir, and top with fresh berries to serve.

Nutrition

  • Serving Size: 1 jar
  • Calories: 414 calories
  • Sugar: 18 grams
  • Fat: 15 grams
  • Carbohydrates: 51 grams
  • Fiber: 7 grams
  • Protein: 20 grams

Keywords: peanut butter, Greek yogurt, almond milk, easy, healthy, high protein

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Are Bagels Healthy?

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Bagels are often considered a “bad carb” because they are made with flour and are high in carbohydrates, however, it’s not as straightforward as you may think. In fact, there are many different types of bagels and toppings truly make all of the difference. So, let’s discuss bagels and answer the question – are bagels healthy? Here are the bagel nutrition facts you need to know.

Are bagels healthy?

What are Bagels?

Bagels are ring-shaped breads that date as far back as the 15th century. Although now seen as an American staple, bagels have roots in Polish and German culture. It is suggested that as Germans immigrated to Poland, they brought traditional bread-style pretzels with them, which eventually morphed into round rolls with a hole in the middle, which came to be known as obwarzanek in Poland. Although bagels arrived in North America in the 19th century, it was not until the 1970s that bagels began to emerge from their mainly Jewish niche market as the era of “ethnic food” became trendy. (1)(2)

Today, bagels are easily found in most major grocery stores and have evolved to include different varieties such as New York-style bagels, Montreal-style bagels, plain bagels, sesame seed bagels, everything bagels, cinnamon raisin bagels, and many more.

How are Bagels Made?

Bagels are made from a combination of flour, salt, water, yeast, and barley malt. Once the ingredients are mixed, the dough is then shaped into rings and cooked in boiling water for a couple of minutes, before being baked in the oven to create a crispy crust and caramel color. Although all bagels are made with the same basic ingredients, additional ingredients and process adaptations are sometimes made for changes in flavor and texture. For instance, Montreal-style bagels include eggs in the dough, are boiled in honey-sweetened water, and finished in a wood-burning oven, which allows for a denser texture and sweeter taste.

Bagels: Nutrition, Calories, Carbs, Protein & Fat

The nutritional value of a bagel can vary widely based on the ingredients, cooking method, type of bagel, and brand. Generally speaking, bagels are a rich source of carbohydrates, with a limited protein and fat.

One medium-sized bagel (4″ diameter, 89 grams) provides the following:

  • Calories: 229
  • Protein: 9 grams
  • Fat: 1 gram
  • Carbohydrates: 45 grams
  • Fiber: 2 grams
  • Sugar: 5 grams

Bagels vs. Bread

Think bread is a better choice than a bagel? Here is a nutritional comparison of 100 grams of bagel and 100 grams of bread.

NUTRITION PER 100 G BAGEL  BREAD
Calories 257 calories 266 calories
Protein 10.0 grams 7.6 grams
Fat 1.6 grams 3.3 grams
Carbohydrate 50.9 grams 50.6 grams
Fiber  2.2 grams 2.4 grams
Sugar  5.1 grams 4.3 grams

All nutrition data based on plain, enriched bagel and plain, enriched bread.

As you can see, gram-per-gram, bagels, and bread have very similar nutritional values, however, the difference often lies in their serving size. A typical medium-sized bagel range between 85 to 105 grams, while 2 slices of bread range between 50 to 75 grams, therefore, per serving bagels contain more calories, carbohydrates, and sugar when compared to a serving of bread.

Does this mean that bagels are a poor choice? Absolutely not. It simply means that they are different foods with different shapes and different sizes and, therefore, provide different nutritional values.

Are Bagels Healthy for Weight Loss?

It depends. It is important to understand that weight loss is about an individual’s overall food intake and lifestyle, not an individual food. Evidence shows that as long as total calories are controlled for, both high-carb and high-fat foods can be consumed and support a goal of weight loss. If you have a goal of weight loss, it is important to be mindful of your total calorie expenditure and your total calorie intake. If you want to consume a bagel, simply ensure that it fits into that equation.

So, Are Bagels Healthy?

Generally speaking, bagels are made of whole foods and can be included in a healthy diet. Although their nutritional values vary widely based on the exact variety, bagels are a good source of energy and carbohydrates, with a small to moderate amount of protein. The exact nutritional value of a bagel is dependent upon the ingredients it contains and the toppings used.

How to Pick Healthy Bagels

Can’t decide what type of bagel to choose? Here are some tips to help ensure you are choosing a healthier option.

1. Read the Ingredients

The ingredients are the only way to determine if a bagel is a healthy choice or not. Although traditional bagel recipes are made with flour, salt, water, yeast, and barley malt, many brand-name bagels contain additional ingredients such as vegetable oils, food additives, and preservatives. Certain varieties may also contain herbs, spices, and seeds, which are all fine. When shopping for bagels, simply do your best to choose options that are solely or mostly made of whole foods; flour, yeast, salt, barley malt, and/or egg.

2. Focus on Fiber

Most bagels are made with refined wheat flour or enriched wheat flour, which tend to be lower in fiber. Although these types of flour are not inherently unhealthy, because the bran and germ have been removed, they tend to contain less fiber than whole-grain versions. If possible, but not necessary, look for bagel options made with whole-grain flour to help increase the fiber content or opt for varieties that offer 5 or more grams of fiber per serving.

3. Limit Sugar

Given bagels tend to be made with refined flour they tend to contain more refined carbohydrates per serving and, therefore, more sugar. Since these sugars are naturally present in the flour it is difficult to control their intake, however, ensuring that there is limited added sugar in the bagels is a simple way to control your total sugar intake. Be sure to read the ingredients and opt for varieties that contain little or no added sugar.

4. Pay Attention to Portion Size

When reading the nutrition label be sure to check the portion size. Although one would assume that the portion size for a bagel is one bagel, manufacturers sometimes list portion sizes as 1/2 a bagel or in grams, which can make comparing brands and labels rather confusing.

5. Be Mindful of Toppings

Generally speaking, bagel toppings are mostly whole-food-based, including cream cheese, avocado, butter, and jam and, therefore, nothing to worry about. However, if you happen to have a goal of weight loss it is important to consider that these toppings are rich sources of calories due to their high values of dietary fat and/or sugars, so it is important to be mindful of the serving size of your toppings and spreads.

The Bottom Line

Bagels are made of flour, yeast, water, salt, barley malt, and/or egg, however, depending on the brand they may also contain added sugars, additives, and preservatives. When shopping for bagels, be sure to read the ingredients and opt for varieties that contain whole-food ingredients, a moderate amount of fiber, and limited added sugar. Depending on your personal health goals, be mindful of the portion size and toppings you use.

Chickpea Peanut Curry

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Made with chickpeas, sweet potatoes, peanut butter, and curry powder, and ready in less than 30 minutes, this chickpea peanut curry is a great vegetarian dish for busy weeknights. Not to mention, it keeps incredibly well in the fridge and freezer so you can store leftovers for days and weeks to come.

Vegetarian Chickpea Peanut Curry

Vegetarian Peanut Curry

If you haven’t noticed, I love a good curry. Be it Thai-inspired or Indian-inspired, curries are one of my go-to weeknight meals and I’ve shared so many on the blog I’m actually starting to lose count! I just love the simplicity of curry and how easily you can create intense flavour with minimal ingredients, time and effort, and this chickpea peanut curry is just another wonderful example of exactly that.

Although I love experimenting in the kitchen, this particular recipe was created out of necessity. While trying to make dinner (at the end of the week and with very little food left in the fridge), I decided to scour the pantry to see what I could pull together to make a meal. With a jar of peanut butter, a can of chickpeas and a can of diced tomatoes, I decided to let my creativity flow and voilà – chickpea peanut curry! Using peanuts or peanut butter in a curry is certainly nothing new, as it can widely be seen in Thai and Indian cultures, this just happens to be my personal take on the idea. I think the combination of sweet flavours from the sweet potatoes and tomatoes pairs really with the salty flavours from the peanut butter and the chickpeas help to add a little boost of vegetarian protein to this plant-based meal.

Whether you choose to serve it on its own or with a side of rice, this chickpea peanut curry is the perfect meal for busy weeknights. Not to mention, this recipe freezes incredibly well,  so you can make a double batch or store leftovers in the freezer for weeks and months to come.

More Vegetarian Curry Recipes:

 

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Vegetarian Chickpea Peanut Curry

Chickpea Peanut Curry

Author: Stephanie Kay

Made in one pot and ready in less than 30 minutes, this chickpea peanut curry is a great vegetarian weeknight meal!

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Yield: 6 servings 1x
  • Category: Main
  • Method: Stovetop
  • Diet: Vegetarian
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Ingredients

  • 1 tablespoon olive oil
  • 1 onion, diced
  • 4 cloves garlic, minced
  • 1 tablespoon curry powder
  • 1 teaspoon cumin
  • 1/4 teaspoon chili flakes
  • 1 teaspoon salt
  • 2 medium sweet potatoes, peeled and cubed (roughly 4 cups)
  • 14 oz can diced tomatoes
  • 2 cups chicken or vegetable broth
  • 1/2 cup peanut butter, smooth or chunky
  • 14 oz can chickpeas, strained and rinsed
  • 2 cups spinach, roughly chopped

To Serve (optional):

  • White rice, cooked
  • Lime, cut into wedges
  • Cilantro, roughly chopped
  • Peanuts, roughly chopped

Instructions

  1. In a large pot on medium-high warm, warm the olive oil.
  2. Add onion and cook for 3-4 minutes until tender and translucent. Add garlic and cook for an additional 1-2 minutes until tender.
  3. Add curry powder, cumin, chilli flakes and salt and cook for 30 seconds or until fragrant. Add cubed sweet potatoes and stir to coat in the onion and spice mixture.
  4. Add diced tomatoes, broth, peanut butter and chickpeas and stir to combine. Bring to a boil, then reduce to a simmer, cover and cook for 15-20 minutes until the sweet potatoes are tender and can easily be pierced with a fork.
  5. Once cooked, add chopped spinach, stir to combine and cook for an additional 1 to 2 minutes until wilted.
  6. Serve immediately on its own or with a side of rice, and/or top with a squeeze of lime, sprinkle of cilantro and chopped peanuts.

Nutrition

  • Serving Size: 1 serving
  • Calories: 285 calories
  • Sugar: 9 grams
  • Fat: 15 grams
  • Carbohydrates: 33 grams
  • Fiber: 7 grams
  • Protein: 10 grams

Keywords: peanut butter, chickpea, sweet potato, easy, healthy

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Savory Breakfast Muffins

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If you are looking for a healthy grab-and-go breakfast, these savory muffins are a great way to do it. Filled with spinach, bacon, and cheddar cheese, these savory breakfast muffins are light, fluffy, and full of flavor. Enjoy them on their own or pair them with a boiled egg and some fruit for a quick, filling, and well-balanced, on-the-go breakfast!

Savoury Breakfast Muffins

Are Savory Muffins Healthy?

Yes! While muffins have a reputation for being high in calories, fat, and sugar (in the case of sweet muffins), they are a recipe and can, therefore, be adapted to suit your diet and nutrition plan. In fact, these savory breakfast muffins are refined sugar-free, and packed full of protein, healthy fats, and carbohydrates to make a healthy breakfast to start your day.

What You’ll Need

These savory muffins are filled with everything you love about a savory breakfast but done in a handheld and more well-balanced way. Here are the ingredients you’ll need:

  • Bacon: Nothing says savory like bacon! I recommended using traditional pork bacon however, you could use turkey bacon if you prefer. Each muffin contains a 1/2 slice of bacon, which is definitely nothing to worry about.
  • Cheese: I used cheddar cheese in the recipe, as I think it pairs best with the bacon, but you could use any grated cheese if you like, Swiss cheese or gouda cheese would also work well.
  • Spinach: To add a punch of leafy greens and fiber. If using frozen spinach, be sure to remove as much liquid as possible before adding it to the muffin batter.
  • Chives: For a little onion-y bite. Feel free to add additional fresh herbs if you like, basil, parsley, or fresh thyme would all work well.
  • Milk and Yogurt: To add an extra boost of protein and make the muffins extra fluffy. This recipe calls for plain yogurt (whole milk, 2% or 0%), however, you could use Greek yogurt if you prefer, you may simply need to add an extra splash of milk if your batter is too thick.
  • Egg: To bind the batter and provide a bit more protein.
  • All-Purpose Flour: I used plain white flour, as I think it provides the most neutral taste, which allows the bacon, cheddar, and chives to shine, however, you could use whole wheat flour if you like. To make them gluten-free, use a 1-to-1 gluten-free flour.
  • Olive Oil: To ensure the muffins are ultra-moist and add some flavor and healthy fats at the same time.

Along with the above, you’ll also need some baking essentials, including baking powder, baking soda, salt, and black pepper, to ensure the muffins are perfectly seasoned, light, and fluffy.

Other Add-Ins for Savory Muffins

Although I opted to include bacon, spinach, and cheddar cheese, however, there are plenty of different savory meats and vegetable ingredients you could add to your muffins. Here are some ideas:

  • Ham, cooked
  • Sausage, cooked
  • Garlic, grated
  • Kale, sauteed
  • Tomatoes, dice
  • Zucchini, grated
  • Carrots, grated
  • Olives, diced

Regardless of what flavor combination you choose, these savory muffins make a great handheld breakfast and work equally well for a simple lunch or snack.

How to Make Savory Muffins

Making savory muffins is as easy as making sweet muffins, you just use savory ingredients! Here’s to make them:

Prep the add-ins. Be sure to cook the bacon, or any other meat you’re using, and chop and/or sautée all of the veggies.

Mix the wet and dry ingredients. Combine all of the dry ingredients in a medium mixing bowl, and all of the wet ingredients in a separate large mixing bowl.

Mix the batter. Add the dry ingredients to the wet ingredients and mix them together, be careful to not over-work the batter.

Add the add-ins. Once the batter is ready, gently fold in the cooked bacon, spinach, cheese, and chives until evenly distributed and well combined.

Bake the muffins. When the batter is ready, divide it evenly across a muffin tin and bake until fluffy and golden brown on top.

Serve and enjoy! Once baked, allow the muffins to cool slightly in the muffin tin and then transfer them to a wire rack to cool completely. The muffins can be served immediately or stored in the pantry, fridge, or freezer.

Savoury Muffin Recipe

Storage and Reheating

To Store: The muffins can be stored in an airtight container or plastic bag in the refrigerator for up to 7 days. The muffins can be eaten cold or reheated.

To Freeze: The muffins can be stored in an airtight container or plastic bag in the freezer for up to 3 months. Allow them to thaw before eating or reheating.

To Reheat: To eat warm, thawed muffins can be reheated in an oven at 300°F for 7 to 10 minutes or in the microwave for 30 seconds to 1 minute.

What to Serve with Savory Muffins

You can enjoy a savory muffin on its own, but if you’d like to include a muffin as part of a larger meal, I recommend serving it with a source of fiber and a bit more protein. Here are some examples of what you can eat with a savory muffin:

  • Boiled Eggs + Apple
  • Cottage Cheese + Grapes
  • Yogurt + Berries

If you’ve yet to try a savory muffin I highly recommend that you do! Not only is it a fun way to mix up your everyday sweet muffin baking, but savory muffins are super versatile and can easily be enjoyed for own as a balanced breakfast, lunch, or lunch. Not to mention, they are family-friendly baked goods that even the kids will enjoy.

More Breakfast Muffin Recipes:

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Savoury Breakfast Muffins

Savory Muffins

Author: Stephanie Kay

Loaded with bacon, spinach and cheese, these savory breakfast muffins are a healthy handheld breakfast to help get you out the door on busy mornings.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 25 minutes
  • Total Time: 35 minutes
  • Yield: 12 muffins 1x
  • Category: Breakfast
  • Method: Baked
  • Cuisine: American
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Ingredients

  • 2 cups all-purpose flour
  • 2 teaspoons baking powder
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 egg
  • 1 1/2 cups milk
  • 1/4 cup plain yogurt*
  • 1/3 cup olive oil
  • 1 cup cheddar cheese, grated
  • 6 slices bacon, sliced or diced
  • 4 cups spinach, roughly chopped
  • 2 tablespoons chives, minced

Instructions

  1. Preheat the oven to 375°F and grease a muffin tin with butter or oil.
  2. In a cast-iron skillet or frying pan on medium-high heat, add bacon and cook for 8-10 minutes or until crisp. Once cooked, transfer to a plate lined with a paper towel to drain.
  3. Remove any excess bacon grease from the pan, leaving just a touch, add the chopped spinach and cook for 2-3 minutes until wilted. Transfer the spinach to the plate with the cooked bacon and set aside.
  4. In a medium bowl, combine all of the dry ingredients: flour, baking powder, baking soda, salt, and black pepper and stir until well incorporated.
  5. In a separate large bowl, combine all of the wet ingredients; egg, milk, yogurt and olive oil and whisk to combine.
  6. Transfer the dry ingredients to the wet ingredients and whisk well until the batter is smooth and there are no lumps.
  7. Add cooked bacon, spinach, cheddar cheese and chives and gently fold into the batter until well incorporated.
  8. Divide all of the batter evenly across the muffins tin wells.
  9. Transfer the muffin tin to the oven and bake for 20-25 minutes until a toothpick inserted into a muffin comes out clean and muffins are slightly golden on top.
  10. Once baked, allow to cool slightly, run a knife around each muffin to loosen, then transfer them to a rack and allow to cool slightly.
  11. The muffins can be served immediately, stored in the fridge for up to 7 days, or frozen for up to 3 months.

Notes

YOGURT: This recipe calls for plain yogurt (whole milk, 2% or 0% yogurt), however, you could certainly use Greek yogurt if you prefer, you may simply need to add an extra splash of milk if your batter is too thick.

Nutrition

  • Serving Size: 1 muffin
  • Calories: 249 calories
  • Sugar: 2 grams
  • Fat: 16 grams
  • Carbohydrates: 19 grams
  • Fiber: 1 gram
  • Protein: 8 grams

Keywords: savory muffins, savoury muffins

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Sweet vs White Potato: Which is Better?

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Sweet potatoes and white potatoes are both diet staples that have been consumed widely across various cultures, however, in recent years, a debate as to which one is “healthier” has emerged. Although sweet potatoes are often touted as a healthier option, these tubers are a lot more similar than you may think. Here is a complete nutritional breakdown of sweet potato vs. white potato.

The Difference Between Sweet Potato and White Potato

Although they share the same name, sweet potatoes, and white potatoes are botanically unrelated; sweet potatoes are from the Convolvulaceae plant family, while white potatoes come from the Solanaceae plant family. Sweet potatoes are relative to morning glories, other vines, trees, and shrubs, while white potatoes are relative to nightshade vegetables such as tomatoes, peppers, and eggplants. For this reason, sweet potatoes and white potatoes offer different nutrients, vitamins, and minerals.

White potatoes come in shades of brown, yellow, and red, with white or yellow flesh, while sweet potatoes are typically orange in color, however, are also found in yellow, purple, and red varieties. Although, in some countries, sweet potatoes are referred to as yams, they are also a different species of plant. (1)

Sweet Potato vs. White Potato: Nutrition

Nutritionally speaking, both sweet potatoes and white potatoes are good sources of nutrients, vitamins, and minerals. Here is a nutrition comparison of 100 grams of baked sweet potato vs. white potato. (2)(3)

Calories: A 100-gram serving of baked sweet potato contains 90 calories and a 100-gram serving of baked white potato contains 94 calories, making it a virtual tie.

Protein: A 100-gram serving of baked sweet potato contains 2.0 grams of protein and a 100-gram serving of baked white potato contains 2.1 grams of protein, making it a virtual tie.

Fat: A 100-gram serving of baked sweet potato contains 0.2 grams of fat and a 100-gram serving of baked white potato contains 0.2 grams of fat, making it a tie.

Carbohydrates: A 100-gram serving of baked sweet potato contains 21.0 grams of carbohydrates and a 100-gram serving of baked white potato contains 21.5 grams of carbohydrates, making it a virtual tie.

Fiber: A 100-gram serving of baked sweet potato contains 3.3 grams of fiber and a 100-gram serving of baked white potato contains 2.1 grams of fiber, making sweet potato the winner by a slight margin.

Sugar: A 100-gram serving of baked sweet potato contains 6.5 grams of sugar and a 100-gram serving of baked white potato contains 1.4 grams of sugar, making white potato the winner by a small margin.

 

NUTRITION PER 100 G SWEET POTATO WHITE POTATO
Calories 90 calories 94 calories
Protein 2.0 grams 2.1 grams
Fat 0.2 grams 0.2 grams
Carbohydrate 21.0 grams 21.5 grams
Fibre  3.3 grams 2.1 grams
Starch  7.0 grams 18.0 grams
Sugar 6.5 grams 1.4 grams

All nutrition data based on baked sweet potato with skin and baked white potato with skin.

Sweet Potato vs. White Potato: Vitamins & Minerals

While sweet potatoes and white potatoes are nutritionally similar in terms of their calorie, protein, fat, and carbohydrate content, they do differ slightly in their micronutrient content, namely in their vitamin A content.

Generally speaking, both sweet potatoes and white potatoes are dense sources of nutrients, each providing a wide variety of vitamins and minerals, however, sweet potatoes provide 384% of the recommended daily value of vitamin A, while white potatoes provide 0%. With that said, white potatoes do provide more folate, niacin, phosphorus, and potassium per serving, while other values remain quite similar. (2)(3)

 

NUTRITION PER 100 G SWEET POTATO % DV WHITE POTATO %DV
Vitamin A 384% 0%
Vitamin C 33% 21%
Vitamin B6 14% 11%
Vitamin B9 (Folate) 1% 10%
Vitamin B1 (Thiamin) 7% 3%
Vitamin B2 (Riboflavin) 6% 3%
Vitamin B3 (Niacin) 7% 8%
Vitamin B5 (Panthothenic Acid) 9% 4%
Magnesium 7% 7%
Phosphorus 5% 7%
Potassium 14% 16%
Iron 4% 4%
Copper 8% 6%
Manganese 25% 9%

All nutrition data based on baked sweet potato with skin and baked white potato with skin.

Sweet Potato vs. White Potato: Glycemic Index & Glycemic Load

Glycemic index (GI) rankings are given to carbohydrate-based foods depending on how quickly or slowly they increase blood sugar levels once consumed. Foods with a GI ranking of 70 or more cause a more rapid spike in blood sugar levels compared to foods with GI ranking of 55 to 69, which cause a moderate spike in blood sugar levels, and foods with a  GI ranking of 55 or less, which case a slow spike in blood sugar levels.

The glycemic index ranking of a potato is dependent on the type of potato and how it was prepared. For example, boiled sweet potatoes have a GI ranking of 44, while boiled white potatoes have a GI ranking of 54, and baked sweet potatoes have a GI ranking of 94, and baked white potatoes have a GI ranking of 73. (4)

In addition to the glycemic index, the glycemic load (GL) accounts for how much carbohydrate is in the food and how much each gram of carbohydrate in the food raises blood sugar levels.

The glycemic load ranking of a potato is also dependent on the type of potato and how it was prepared. For example, boiled sweet potatoes have a GL ranking of 11, while boiled white potatoes have a GL ranking of 14, and baked sweet potatoes have a GL ranking of 10, and baked white potatoes have a GL ranking of 17. (4)

Overall, given the glycemic index is ranked on a scale of 100, the differences between sweet potatoes and white potatoes are minimal, not to mention, both sweet and white potatoes fall mid-range in terms of glycemic load.

So, Is Sweet Potato or White Potato Better for You?

Although sweet potatoes do contain more fiber, vitamin A, vitamin C, and manganese, white potatoes contain slightly less sugar, more starch, and more folate. Sweet potatoes tend to have a lower glycemic index and glycemic load when boiled, however, white potatoes have a lower glycemic index when baked. Overall, sweet potatoes and white potatoes are nutritionally very similar in terms of calorie, protein, and fat content per serving, as well as contain similar values of B vitamins, magnesium, phosphorus, potassium, iron, and copper.

The Bottom Line

In the battle of sweet potatoes vs. white potatoes, there really isn’t a clear winner. Both sweet potatoes and white potatoes are whole-food sources of carbohydrates and nutrients, containing fiber, vitamins, and minerals. How each potato affects health and weight is largely dependent on how they are prepared and in what quantity. Generally speaking, it is best to opt for sweet potatoes and white potatoes that are baked, boiled, roasted, or mashed, and limit options that are deep-fried in the form of French fries or potato chips.

Baked Pesto Salmon

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This pesto salmon recipe is a great way to take a humble fillet of salmon to new heights with minimal ingredients. Whether you want to use store-bought pesto or make your own pesto from scratch, this pesto baked salmon is a flavour-filled meal that the whole family can agree on.

Pesto Salmon

Baked Pesto Salmon with Tomatoes

In my opinion, this salmon recipe is equal parts impressive and easy. With its bright and vibrant colours, it looks like you’ve spent hours in the kitchen but, thanks to a friendly real food shortcut, you can pull it together with a handful of ingredients and have it on the table in 30 minutes or less.

Different Ways to Make Pesto Salmon

Although this recipe calls for the salmon to be cooked in a baking dish in the oven, there are actually many different ways you could cook this pesto salmon.

In Foil: Cooking salmon in foil is as easy as the name implies. Simply place a salmon fillet on a piece of aluminium foil, top with pesto, and fold or wrap the sides of the aluminium foil up to create a parcel to enclose the salmon. The parcel can then be placed on a baking sheet or placed directly in the oven to cook for 20 minutes until the salmon is tender and flaky.

In a Pan: Cooking salmon in a pan is one of the simplest cooking methods. Simply add your salmon fillet to a skillet on medium-high heat, skin-side down, and cook for 4 minutes, then flip and cook for an additional 2-3 minutes until salmon is golden and crisp. Once cooked, top the fillet directly with pesto, or gently heat the pesto in the pan before pouring it over your cooked salmon fillet.

On the Grill: Add salmon to the grill, skin side up, cover and grill for 6-8 minutes or until the salmon lightens in colour and you can take the fillet off of the grill without sticking. Once the salmon is cooked, remove it from the grill and top it with pesto.

Under the Broiler: For a quick, easy and crispy salmon fillet, the broiler is a great way to go! Simply add your salmon to an oven-proof skillet and place it under the broiler, skin side down, for 4-6 minutes until the top is golden and the centre is flaky. If you are using this method, it is best to add your pesto once the salmon is cooked to ensure that it does not burn.

Regardless of what cooking method you choose, the key to this salmon recipe is a good pesto. If you’re up to it, you can certainly make your own homemade pesto from scratch, however, if you’re like me and want to cut down on prep time, the store-bought stuff works just as well. To find the best quality pesto, be sure to read the ingredients and look for an option made with olive oil.

 

 

Whether you choose to make your own pesto or buy pre-made pesto, this pesto salmon is sure to be a winner. Serve it up with a side of potatoes and vegetables for a high-protein, high-fibre and well-balanced meal.

More Healthy Salmon Recipes:

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Pesto Salmon

Pesto Salmon

Author: Stephanie Kay

This healthy baked pesto salmon recipe is filled with flavour while being quick and easy to make! Feel free to use store-bought pesto or make your own at home.

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

  • 4 salmon fillets (4oz)
  • 1 1/2 cups cherry tomatoes
  • 1 tablespoon olive oil
  • 1 pinch salt
  • 6 tablespoons pesto, store-bought or homemade

Homemade Pesto (Optional)

  • 3 tablespoons pine nuts
  • 1/2 clove of garlic
  • 1 cup fresh basil
  • 2–3 tablespoons olive oil
  • 1 tablespoon parmesan cheese, grated
  • 1/2 lemon, juiced
  • 1 pinch salt

 

Instructions

  1. Preheat the oven to 400°F.
  2. If you are making homemade pesto, prepare it now. In a small food processor or using a pestle and mortar, add garlic, pine nuts and basil leaves and blitz until finely chopped. Slowly drizzle in olive oil, one tablespoon at a time, until you have a nice creamy texture (feel free to add less or more as needed), then stir in grated parmesan cheese, lemon juice and salt. Stir to combine and then adjust seasoning as needed. Set aside.
  3. In a medium oven-proof baking dish, add cherry tomatoes, drizzle with of olive oil, add a pinch of salt and toss until the tomatoes are well-coated in the oil.
  4. In the same baking dish, layer in salmon fillets and carefully cover each fillet with 1 1/2 tablespoons of pesto.
  5. Cover the baking dish with aluminium foil and then transfer to the oven to bake for 15-20 minutes or until the salmon is tender and flaky.
  6. The pesto salmon can be served immediately, stored in an airtight container in the fridge for up to 3 days or in the freezer for 3 months.

Nutrition

  • Serving Size: 1 fillet
  • Calories: 286 calories
  • Sugar: 2 grams
  • Fat: 18 grams
  • Carbohydrates: 4 grams
  • Fiber: 1 gram
  • Protein: 27 grams

Keywords: baked, pesto sauce, foil, oven

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Broccoli Potato Soup

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Made with broccoli, potatoes, and parmesan cheese, this broccoli potato soup recipe is easy to make and a crowd-pleasing dish that the whole family is sure to love. Serve it up with a slice of crusty bread for a heartwarming winter meal!

Broccoli Potato Cheese Soup

Is broccoli potato soup healthy?

Of course! This cheesy broccoli potato soup is made completely of whole foods and is a well-balanced meal with carbohydrates, protein and fat. This particular recipe has a creamy texture, thanks to the potatoes, but if you wanted to make it a little extra rich and creamy a splash of heavy cream would take it to the next level and add some more healthy fats at the same time.

Can you freeze broccoli potato soup?

Yes! Not only does this soup store well in the fridge for several days but it stores well in the freezer for several months. So, go ahead and make a double batch and you’ll have healthy meals for months to come.

Tips for the Best Broccoli Potato Soup

  • Use Broth: Be sure to use chicken broth or vegetable broth in this recipe for an extra boost of flavour and nutrients. (1) Although you can use water, it won’t provide the same depth of flavour or texture.
  • Add Herbs: Using fresh or dried herbs, such as thyme, bay leaf or mustard, helps to elevate the flavour of the soup without adding any calories. Broccoli and potatoes are nutrient-dense whole foods but, without a little help from herbs and spices, they can be bland or boring on their own.
  • Use Fresh Cheese: Although you can use pre-grated parmesan cheese in this recipe, I highly recommend buying a piece of parmesan cheese on grating it yourself. Not only will it provide a cheesier flavour, but you can use the parmesan rind and add it to the broth for an extra boost of flavour. (Just be sure to remove it before puréeing the soup!)
  • Season Generously: Adding a generous pinch of high-quality salt and pepper during the cooking process and at the end will help to enhance the natural flavours of the vegetables.

Although this recipe calls for fresh broccoli you could certainly use frozen. Simply add the frozen broccoli to the soup and cook until it can be pierced with a fork, and then purée or blend to your liking.

Broccoli Potato Soup

Broccoli Potato Cheese Soup

This broccoli potato soup is rich, creamy and utterly delicious! With its bright green colour, velvety texture and salty and savoury flavour, it’s so good the family won’t even notice it’s for them.

More Healthy Potato Soup Recipes:

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Broccoli Potato Soup Recipe

Broccoli Potato Soup

Author: Stephanie Kay

A rich, creamy and cheesy broccoli potato soup recipe that is equal parts delicious and nutritious! This healthy soup recipe is a heart-warming meal that is great for lunch or dinner.

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

  • 2 tablespoons butter
  • 1 onion, diced
  • 2 garlic cloves, minced
  • 1/4 teaspoon dried thyme
  • 1 teaspoon Dijon mustard
  • 5 cups broccoli, roughly chopped
  • 3 cups potatoes, peeled and diced
  • 5 cups chicken broth (or vegetable broth)
  • 1 bay leaf
  • 1/2 cup parmesan cheese, grated
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper

Instructions

  1. In a large pot on medium heat, add butter and warm until melted.
  2. Add onion and garlic and cook for 3-4 minutes until onions are soft and translucent.
  3. Add thyme, mustard, salt and pepper and stir to coat the onion mixture.
  4. Add potatoes, broth and bay leaf and stir until well combined. (Only add enough broth to cover the vegetables, as you don’t want a runny soup, and you can always add more at the end if needed.)
  5. Bring to a boil, then reduce to a simmer and cook for 15-20 minutes until the potatoes are tender.
  6. Add broccoli and cook for an additional 5 minutes until broccoli is tender and bright green in colour.
  7. Once cooked, remove the bay leaf. Using an immersion blender or in batches using a bar blender, purée until smooth.
  8. Add parmesan cheese, stir to combine, and season with additional salt and pepper to taste.
  9. Serve immediately, store in the fridge for up to 5 days, or in the freezer for up to 3 months.

Nutrition

  • Serving Size: 1 serving
  • Calories: 243 calories
  • Sugar: 6 grams
  • Fat: 10 grams
  • Carbohydrates: 30 grams
  • Fiber: 6 grams
  • Protein: 11 grams

Keywords: cheese, cheesy, easy, creamy, healthy

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About Stephanie

I’m a nutritionist on a mission to change the way you look at food and teach you how to make real food work for real life in a realistic way.

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