Stephanie Kay Nutrition

Real Food for Real Life

Chicken Pot Pie Soup

Published on by

Chicken pot pie is one of those good, old fashioned, stick to your ribs type of dishes that everyone loves. Whether it’s a cold winter night or a family dinner, it’s a traditional recipe that many of us grew up eating around the dinner table and still enjoy today. So, why not eat it more often? This chicken pot pie soup is a fun twist on a classic pot pie with all of the flavour and half of the effort.

Chicken Pot Pie Soup

 

If you’re like me, and you love a good chicken pot pie, you’re going to love this recipe! Not only is it packed full of flavour, but it’s made with kitchen and pantry staple ingredients that are inexpensive and easy to find, and it’s a great way to use up leftover chicken. Whether you’re looking for a simple meal prep idea or an easy weeknight dinner, this chicken pot pie soup is a little number that (I think) everyone will love. Plus, it’s high in protein and full of fibre for a healthy and hearty lunch or dinner.

What You’ll Need

Although there are plenty of different vegetable and ingredient combinations that you can use, these are my go-to options for a homemade chicken pot pie soup:

  • Onion & Garlic: The base of any good soup, onion and garlic help to create a flavourful base and provide a subtle sweetness to the soup.
  • Butter & Flour: The combination of butter and flour helps to create a traditional roux to thicken the soup.
  • Cooked Chicken: This soup is the perfect use for leftover chicken. Whether it’s chicken breasts, chicken thighs or a whole roast chicken, any cooked and shredded chicken will work well in this soup. Not to mention, the cooked shredded turkey would work well too!
  • Peas & Carrots: The go-to combo for any pot pie, you can use fresh or frozen peas and carrots in this soup.
  • Milk & Cream: This recipe calls for a combination of milk and cream, however, you can use one or the other if you prefer.
  • Chicken Broth: Although you could certainly use water, chicken broth helps to add a much-needed depth of flavour to this soup.
  • Potatoes: This recipe calls for white potatoes, although Yukon gold potatoes and russet potatoes work particularly well.

Once cooked, this chicken pot pie soup can be served on it’s, with crusty bread or you can go the extra step and whip together some delicious homemade biscuits.

 

Easy Chicken Pot Pie Soup

Chicken Pot Pie Soup Recipe

This chicken pot pie soup is everything that you love about pot pie without the pie crust. Not only does it have all of the flavours of the nostalgic dish, but it’s much quicker and easier to make, making it a great recipe for a hearty and healthy weeknight meal.

More Chicken Soup Recipes:

Print
Chicken Pot Pie Soup

Chicken Pot Pie Soup

Author: Stephanie Kay

Filled with shredded chicken, peas, carrots, and hearty potatoes, this easy chicken pot pie soup is the perfect cold-weather meal!

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 40 minutes
  • Total Time: 50 minutes
  • Yield: 6 servings 1x
  • Category: Soup
  • Method: Stovetop
  • Cuisine: American
Print Recipe
Scale

Ingredients

  • 2 tablespoons olive oil
  • 1 onion, diced
  • 4 carrots, peeled and diced
  • 4 stalks celery, sliced
  • 2 cloves garlic, minced
  • 1 teaspoon dried thyme
  • 1 pinch ground nutmeg
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/4 cup butter
  • 1/4 cup all-purpose flour
  • 3 cups chicken broth
  • 2 medium white potatoes, peeled and cubbed
  • 1 bay leaf
  • 1 cup milk
  • 1/2 cup cream
  • 1lb (450g) cooked chicken, shredded
  • 1 cup peas, frozen
  • 1/4 cup fresh parsley, chopped (optional)

Instructions

  1. In a large pot on medium-high heat, warm olive oil.
  2. Add onion, carrots, celery and garlic and cook for 5-6 minutes until tender. Add thyme, nutmeg, salt and pepper and cook for an additional 1 minute until fragrant.
  3. Reduce heat to a medium, add butter and warm until completely melted. Add flour and whisk into melted butter and vegetable mixture until completely incorporated.
  4. Add broth, stirring to combine and scraping up any sticky bits from the bottom of the pot.
  5. Add chopped potatoes and bay leaf, stir, cover and allow to simmer for 20 minutes on low heat or until they can be pierced with a fork.
  6. Once cooked, add milk and cream, stirring to combine. Add shredded chicken and frozen peas and mix until well incorporated in the soup.
  7. Continue to cook for an additional 10 minutes until everything has heated through. Season with additional salt, pepper and parsley (optional) to taste.
  8. This soup can be served immediately, stored in an airtight container in the fridge for up to 5 days or in the freezer for 3 months.

Nutrition

  • Serving Size: 1 serving
  • Calories: 375 calories
  • Sugar: 9 grams
  • Fat: 19 grams
  • Carbohydrates: 29 grams
  • Fiber: 5 grams
  • Protein: 24 grams

Keywords: easy, healthy

Did you make this recipe?

Share a photo and tag us — we can’t wait to see what you’ve made!

Pumpkin Baked Oatmeal

Published on by

Made with rolled oats, sweetened with maple syrup, and flavored with warming spices, this pumpkin baked oatmeal tastes like a dessert but contains a lot less sugar and a lot more fiber making it a perfect healthy breakfast idea. Not only can this baked oatmeal be served hot or cold, but it works well on its own, served with milk or with a big dollop of yogurt for a hearty and healthy meal prep idea filled with all the flavors of fall.

Pumpkin Baked Oatmeal

 

Ingredients for Pumpkin Pie Baked Oatmeal

If you love pumpkin spice, you’re going to love this healthy pumpkin baked oatmeal recipe. Here’s what you need to make it:

  • Rolled Oats: Although baked oatmeal can be made with quick-cooking oats, for the best results you’ll want to use rolled oats or old-fashioned rolled oats. These forms of oats provide the best texture and consistency, do not use steel-cut oats or instant oats as they will not bake the same way or work with the recipe ingredient ratios.
  • Pumpkin Puree: Not to be confused with pumpkin pie filling, pumpkin puree is the pureed flesh of the cooked pumpkin and can be found in a canned format at most major grocery stores. In addition to buying pre-made pumpkin puree, you can also make homemade pumpkin puree very easily.
  • Pumpkin Pie Spice: For this recipe, I used a mixture of ground cinnamon, ginger, nutmeg, and cloves, however, you could also use 2 teaspoons of pre-mixed pumpkin spice seasoning if you prefer.
  • Milk: I used 2% milk in my pumpkin baked oatmeal, however, if you needed to make the recipe dairy-free, you could easily use unsweetened almond milk as an alternative.
  • Maple Syrup: This pumpkin baked oatmeal recipe calls for maple syrup, however, brown sugar or honey would also work well.

How to Make Baked Pumpkin Oatmeal

Making pumpkin baked oats is as easy as 1, 2, 3, and 4, here’s how you’ll do it:

  1. Mix the dry ingredients. In a large bowl, add the rolled oats, spices, baking powder, and salt, and stir until well combined
  2. Mix the wet ingredients. In a separate bowl, combine the pumpkin puree with the milk, maple, syrup, egg, and vanilla extra, and whisk until well mixed.
  3. Bake the oats. Transfer the mixture to a prepared baking dish and bake until golden brown.
  4. Serve and enjoy! Once baked, the oats can be served immediately or cooled and saved for later.

Although I typically make this baked oatmeal as a meal prep idea, it’s also a great dish for a family gathering or weekend brunch. Just mix the ingredients together, let the oven do the work, and let the aroma of pumpkin spice fill the air and flavor your taste buds.

Healthy Baked Oatmeal

Dietary Adaptations

To Make it Gluten-Free: To ensure this recipe is gluten-free, be sure to use certified gluten-free oats.

To Make it Dairy-Free: Swap the milk for unsweetened almond milk and use melted coconut oil instead of butter.

To make it Vegan: Use unsweetened almond milk instead of milk, use melted coconut oil instead of butter, and make a “flax egg” to use instead of the egg.

How to Serve Pumpkin Baked Oats

Once cooked, this pumpkin baked oatmeal can be sliced and served as bars, hot or cold, on its own or with additional toppings for additional protein, healthy fats, and/or flavor. Here are some of my favorite toppings for pumpkin baked oats:

  • Greek yogurt or Skyr
  • Maple syrup
  • Ground cinnamon
  • Milk or Almond Milk
  • Chopped pecans, almonds, or other nuts
  • Dried cranberries
  • Raisins
  • Chocolate chips (if you’re feeling cheeky!)

I like to eat my pumpkin baked oats warm with a generous dollop of Greek yogurt for protein and a drizzle of maple syrup for extra sweetness, but you can truly serve this baked oatmeal any way you like! Not to mention, you can enjoy this recipe for breakfast, as a snack, or as a healthy dessert.

Pumpkin Pie Baked Oatmeal

 

Storage and Reheating

To Store: Once baked and cooled, this pumpkin oatmeal can be stored in an airtight container in the fridge for up to 5 days or in the freezer for up to 3 months.

To Freeze: Allow the oatmeal to cool completely and then tightly wrap the baking dish in plastic wrap and aluminum foil and transfer it to a freezer-safe bag or slice it into individual portions and place it in an airtight container in the freezer for up to 3 months.

To Reheat: To reheat whole, cover the baking dish with aluminum foil and warm it in the oven at 350°F for 10-15 minutes. To reheat individual portions, place the portion in an oven-proof baking dish in the oven for 5-10 minutes or in the microwave in a microwave-safe dish for 1-2 minutes until heated through. To reheat from frozen, allow it to thaw in the refrigerator or at room temperature and then reheat in the oven or microwave as per directions.

More Baked Oatmeal Recipes:

Print
Pumpkin Baked Oatmeal

Pumpkin Baked Oatmeal

Author: Stephanie Kay

Made with rolled oats, maple syrup, and all of the flavors of pumpkin pie, this healthy pumpkin baked oatmeal is a quick, easy and healthy make-ahead breakfast that is perfect for weekday mornings.

  • Author: Stephanie Kay
  • Prep Time: 5 minutes
  • Cook Time: 35 minutes
  • Total Time: 40 minutes
  • Yield: 4 slices 1x
  • Category: Breakfast
  • Method: Baked
  • Cuisine: American
  • Diet: Gluten Free
Print Recipe
Scale

Ingredients

  • 2 cups rolled oats
  • 1 teaspoon baking powder
  • 1 teaspoon ground cinnamon
  • 1/2 teaspoon ground ginger
  • 1/4 teaspoon ground nutmeg
  • 1/4 teaspoon ground cloves
  • 1/2 teaspoon salt
  • 1 cup pumpkin puree
  • 2 cups milk
  • 1/4 cup maple syrup
  • 1 egg
  • 1 teaspoon vanilla extract
  • 1 tablespoon butter, melted
  • 1/4 cup pecans, chopped (optional)

Instructions

  1. Preheat the oven to 375°F and grease a 9×9 baking dish.
  2. In a large mixing bowl, add the wet ingredients: pumpkin purée, milk, maple syrup, egg, vanilla, and melted butter, and whisk to combine.
  3. In the same mixing bowl, add the dry ingredients: rolled oats, baking powder, cinnamon, ginger, nutmeg, cloves, salt, and half of the pecans, and mix with the wet ingredients until well incorporated.
  4. Once mixed, transfer the mixture to the greased baking dish, spreading it out evenly, and scatter the top with remaining chopped pecans.
  5. Transfer to the oven and bake for 35-40 minutes until the oatmeal is set and the top is golden brown.
  6. Once cooked, remove from the oven and allow to cool slightly before serving.
  7. This baked oatmeal can be served immediately, stored in the fridge for up to 5 days, or frozen for up to 3 months. Simply cover with foil or plastic wrap to ensure freshness.
  8. Reheat by warming baked oatmeal in the oven or in the microwave and top with maple syrup, yogurt and/or milk to serve.

Nutrition

  • Serving Size: 1 slice
  • Calories: 368 calories
  • Sugar: 20 grams
  • Fat: 7 grams
  • Carbohydrates: 58 grams
  • Fiber: 7 grams
  • Protein: 12 grams

Keywords: baked pumpkin oatmeal, pumpkin oatmeal bake, pumpkin pie baked oatmeal

Did you make this recipe?

Share a photo and tag us — we can’t wait to see what you’ve made!

 

 

Tomato, Spinach & Bacon Pasta

Published on by

Looking for a little dinner inspiration? Look no further than this pasta recipe! Loaded with salty bacon and fresh vegetables, this bacon pasta with spinach and tomatoes is full of flavour while being incredibly easy to make. In fact, this recipe is so versatile that you can use any vegetables you have in the fridge, making it a perfect dinner idea for busy weeknight meals.

Bacon Spinach Pasta

Bacon Pasta with Spinach and Tomatoes

Although often considered “indulgent” or “unhealthy” foods, bacon and pasta are forms of whole food and can easily be incorporated into a healthy diet. In fact, when chosen with care and eaten in appropriate amounts (even too much of a good thing can be a bad thing) both pasta and bacon can and should be (in my opinion) included as part of a well-balanced diet.

Nutritionally speaking, pasta is a form of complex carbohydrate and is made from a mixture of durum wheat flour, water and/or eggs, while bacon is a natural source of protein and healthy fats. Although bacon is often considered unhealthy due to its content of saturated fat, this is actually one of its biggest nutritional benefits and the myth of saturated fat is one of the more confusing aspects of nutrition. The reality is, when consumed in appropriate serving sizes, both pasta and bacon can serve as a source of whole food-based macronutrients to help create a well-balanced meal.

Not to mention, because both bacon and pasta are quick to cook, they are the perfect ingredients for a quick and easy meal when you are in a pinch. For this bacon pasta recipe, I opted to include spinach and cherry tomatoes for a punch of fibre and added flavour, however, you could truly include any vegetables that you like. Quick-cooking vegetables such as mushrooms, zucchini and asparagus would also work nicely in this dish.

Bacon Pasta with Spinach and Tomatoes

Bacon Pasta with Tomatoes and Spinach

So, next time you are in a pinch and need a quick dinner idea, grab a package of pasta, a few rashes of bacon and whatever veggies you have lying around in the fridge and whip up this quick and easy bacon pasta recipe for a hearty and healthy weeknight meal.

More Healthy Pasta Recipes:

Print
Bacon Spinach Pasta

Tomato, Spinach & Bacon Pasta

Author: Stephanie Kay

Ready in under 20 minutes and made with spinach and cherry tomatoes, this bacon pasta recipe is a quick, easy and healthy weeknight meal!

  • Author: Stephanie Kay
  • Prep Time: 20 minutes
  • Total Time: 20 minutes
  • Yield: 2 servings 1x
  • Category: Main
  • Method: Stovetop
Print Recipe
Scale

Ingredients

  • 4 slices of bacon, sliced
  • 6 ounces (170 grams) spaghetti, dry
  • 1 shallot, minced
  • 2 cloves garlic, minced
  • 1 cup cherry tomatoes, halved
  • 2 cups spinach, roughly chopped
  • ¼ teaspoon crushed chillies (optional)
  • Salt
  • 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 ¼ cup of the pasta water, and set aside.
  2. In a pan on medium-high heat, add the sliced bacon and cook, stirring occasionally, until 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, leaving the remaining bacon fat, add the shallot, garlic and cherry tomatoes and cook for 3-4 minutes until the tomatoes start to break down.
  4. Add the chopped spinach, a pinch of salt and pepper, and stir to incorporate it with the tomato mixture.
  5. Add the ¼ cup of pasta cooking water to the pan, scraping the bottom to pick up all of the tasty bits, and cook for another 30 seconds to 1 minute until the liquid has slightly reduced.
  6. Add cooked spaghetti and bacon, toss to combine until everything is mixed and the spaghetti is well coated.
  7. To serve, add spaghetti to bowls and sprinkle with fresh parmesan cheese.

Nutrition

  • Serving Size: 1 serving
  • Calories: 580 calories
  • Sugar: 6 grams
  • Fat: 24 grams
  • Carbohydrates: 70 grams
  • Fiber: 5 grams
  • Protein: 20 grams

Keywords: spinach, tomato, easy, healthy

Did you make this recipe?

Share a photo and tag us — we can’t wait to see what you’ve made!

Creamy Roasted Cauliflower Soup

Published on by

Made with simple ingredients, this roasted cauliflower soup is packed full of flavour with a rich, creamy and velvety texture. Not only does it work well as a light lunch or simple side dish, but it stores well in the freezer for months to come so you can whip up a batch today and you’ll have a heart-warming meal ready to go whenever you need it.

Creamy Roasted Cauliflower Soup

Tips for Roasted Cauliflower Soup

Although cauliflower soup is rather easy to make, here are some simple tips to help make the best roasted cauliflower soup possible.

  • Roast your cauliflower until golden. Cauliflower does not take long to roast in the oven, however, for optimal flavour and texture be sure to leave it long enough that is actually builds some colour. You can also turn the oven to broil for a few minutes at the end if you find your oven is taking too long.
  • Build flavour. Cauliflower is pretty bland on its own, so be sure to season it well with salt and pepper before roasting. This recipe calls for garlic, nutmeg and mustard for a punch of flavour, however, herbs would also be a nice touch.
  • Blend until completely smooth. Don’t skip this step. For an extra rich, creamy and velvety texture, be sure to blend or puree your smooth until it’s very creamy. You can use a fancy high-speed blender, but an immersion blender also works well.
  • Save some florets for garnish. Once roasted, save a few extra bits of roasted cauliflower (the crispier the better) to garnish your soup for added flavour and texture.
  • Freezer it. Once cooked, this roasted cauliflower soup keeps well in the fridge for a week or can be stored in the freezer for several months, making it a great meal prep idea.

How to Make Creamy Cauliflower Soup

Interestingly, the key to a creamy cauliflower soup isn’t always cream. In fact, there are many different ways to create a creamy texture without any cream at all. For this soup, I opted to use a combination of potatoes and milk to help create a creamy texture and added some parmesan cheese to give it an extra smooth velvety feel. White or yellow potatoes, such as Kennebec and Yukon gold, are high in starch which creates a rich texture when blended into a soup, while the addition of milk and cheese which helps to add a little boost of protein and healthy fat at the same time.

 

Roasted Cauliflower Soup

Healthy Roasted Cauliflower Soup

Made with 100% real food ingredients, this healthy roasted cauliflower soup is a delicious and nutritious heart-warming meal. Serve it on its or with a slice of crusty bread for a simple lunch on a cold day.

More Roasted Soup Recipes:

 

Print
Roasted Cauliflower Soup

Creamy Roasted Cauliflower Soup

Author: Stephanie Kay

This rich and creamy roasted cauliflower soup is easy to make and pairs perfectly with a piece of crusty bread for a simple yet delicious lunch or dinner.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 40 minutes
  • Total Time: 50 minutes
  • Yield: 6 servings 1x
  • Category: Soup
  • Method: Roasted and Blended
  • Diet: Vegetarian
Print Recipe
Scale

Ingredients

  • 1 head cauliflower, roughly chopped
  • 2 medium white potatoes, peeled and chopped
  • 1 leek, sliced (white part only)
  • 1 onion, diced
  • 4 cloves garlic, minced
  • 2 tablespoons olive oil
  • 1 tablespoon butter
  • 4 cups chicken broth
  • 2 cups milk
  • 1 teaspoon Dijon
  • 1/4 teaspoon nutmeg
  • 2 oz parmesan cheese, grated
  • Salt

Instructions

  1. Preheat the oven to 400°F.
  2. Add chopped cauliflower to a large baking sheet, drizzle with one tablespoon of olive oil and a sprinkle of salt. Transfer to the oven and allow to roast for 25-30 minutes until tender and lightly browned on the edges.
  3. While the cauliflower is roasting, in a large pot, warm butter and remaining olive oil. Once melted, add leeks, onion and garlic and cook for 5-7 minutes until vegetables are tender and slightly translucent.
  4. Add mustard, nutmeg, a pinch of salt, and stir to combine with the vegetable mixture. Then add potatoes and cover with broth, bring to a boil, then reduce to a simmer and allow to cook for 15-20 minutes until the potatoes are tender and can be easily pierced with a fork. (You need just enough broth to cover the potatoes completely.)
  5. Once the cauliflower has finished roasting and the potatoes are tender, add the cauliflower, parmesan cheese and milk (just enough to covert the potatoes and cauliflower) to the pot and stir to combine. Using an immersion blender or in batches using a bar blender, purée until smooth. Add additional milk as needed for desired texture and adjust seasoning with salt and pepper as needed.
  6. 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: 215 calories
  • Sugar: 10 grams
  • Fat: 9 grams
  • Carbohydrates: 28 grams
  • Fiber: 5 grams
  • Protein: 8 grams

Did you make this recipe?

Share a photo and tag us — we can’t wait to see what you’ve made!

Whole Wheat Banana Bread

Published on by

Made with 100% whole wheat flour, ripe bananas, and sweetened with brown sugar, this whole wheat banana bread tastes just like classic banana bread but with more fibre and less sugar.

Whole Wheat Banana Bread

Who doesn’t love banana bread? Moist and fluffy, it makes a great family-friendly snack or dessert. This whole wheat banana bread is essentially a classic banana bread but made with whole wheat flour and slightly less sugar to make it higher in fibre and lower in sugar. The good news is, this healthy banana bread recipe still satisfies a sweet tooth, just in a slightly healthier way.

Whole wheat flour is the whole grain version of wheat flour. Whole wheat flour is a made by grinding the whole grain, bran, germ and endosperm intact, as opposed to only grinding the endosperm, as in the case of regular all-purpose wheat flour.  Because whole wheat flour is made using the bran and germ, it contains slightly more fibre, protein and minerals than regular flour.

How to Make Whole Wheat Banana Bread

Making this recipe is as easy as making regular banana bread, you just need to use whole wheat flour! Here’s how to do it:

  • Mash the bananas,
  • Combine the dry ingredients,
  • Combine the bananas with the wet ingredients,
  • Add the dry ingredients to the wet ingredients,
  • Mix it all together,
  • Transfer the batter to a loaf pan,
  • Bake it in the oven,
  • Allow to cool, slice and that’s it!

Once sliced, this banana bread can be eaten immediately, stored in an airtight container or frozen for up to 3 months. I love making a loaf ahead of time, slicing it and storing it in the freezer for a quick and easy snack. Simply reheat it in the microwave or oven for a tasty afternoon treat.

 

Banana Bread with Whole Wheat Flour

 

Although I opted to include walnuts in my recipe, you could omit them completely or swap them for chocolate chips if you prefer. Regardless of which option you choose, the key to a loaf of really good banana bread is really ripe bananas, so be sure to wait until they are nice and brown before whipping up this banana bread with whole wheat flour.

More Healthy Bread Recipes:

 

Print
Banana Bread with Whole Wheat Flour

Whole Wheat Banana Bread

Author: Stephanie Kay

Made with 100% whole wheat flour, this healthy banana bread recipe taste just like classic banana bread but with more fibre and less sugar.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 60 minutes
  • Total Time: 1 hour 10 minutes
  • Yield: 10 slices 1x
  • Category: Bread
  • Method: Baked
  • Cuisine: American
Print Recipe
Scale

Ingredients

  • 2 cups whole wheat flour
  • 1 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1 teaspoon cinnamon
  • 2 cups mashed banana, very ripe (4–5 bananas)
  • 1/2 cup butter, melted
  • 3/4 cup brown sugar, packed
  • 2 eggs
  • 1 teaspoon vanilla extract
  • 1/2 cup walnuts, chopped (optional)

Instructions

  1. Preheat the oven to 350°F and grease a 9 x 5 loaf pan with butter.
  2. In a medium bowl, combine the whole wheat flour, baking soda, salt and cinnamon, and stir to combine.
  3. In a small bowl, add the ripe bananas. Using the back of a fork, mash them until they are well combined, set aside.
  4. In a large bowl, add the sugar and melted butter and whisk together until well combined. Add the eggs and vanilla extract and whisk again until well combined. Add the mashed bananas and mix until well combined.
  5. Add the dry ingredients to the wet ingredient and stir until well incorporated. Gently fold in the walnuts, stirring with a spatula, until evenly mixed into the batter. (If your bananas are not ripe enough you may have to add an extra splash of milk if your batter is too thick.)
  6. Transfer the batter to the greased loaf pan and transfer to the oven for 60-65 minutes until a toothpick comes out clean.
  7. Once baked, remove banana bread from the oven and allow the loaf to cool completely in the loaf pan. Once cooled, remove from the pan and slice into 10 even slices.
  8. This banana bread can be served immediately or stored in an airtight container for up to 5 days or in the freezer for up to 3 months.

 

Nutrition

  • Serving Size: 1 slice
  • Calories: 268 calories
  • Sugar: 21 grams
  • Fat: 10 grams
  • Carbohydrates: 45 grams
  • Fiber: 4 grams
  • Protein: 4 grams

Keywords: healthy, easy

Did you make this recipe?

Share a photo and tag us — we can’t wait to see what you’ve made!

Meal Prep Breakfast Burritos

Published on by

Packed full of scrambled eggs, black beans, vegetables, and Mexican-inspired spices, these freezer-friendly meal prep breakfast burritos are a great make-ahead breakfast for weekday mornings.

Make-Ahead Breakfast Burritos

 

If you love breakfast burritos, you’re going to love this meal prep breakfast burritos recipe. Not only are these breakfast burritos a high-protein and high-fibre meal, but they are easy to make, full of flavour, and store well in the freezer for months to come. If you ask me, these make-ahead breakfast burritos are the perfect strategy for stress-free mornings and are filling enough to keep you going until lunch.

How to Make a Breakfast Burrito

Making breakfast burritos is as simple as making dinner burritos, you just need to use breakfast ingredients! Everything from eggs to potatoes to beans and vegetables works well in a breakfast burrito and, once rolled, they store well in the fridge or freezer for days and months to come. Although the filling options are endless, here is a simple formula to get you started:

  • Scramble the Eggs. Scrambled eggs are the foundation of any good breakfast burrito. Feel free to add as many (or as few) eggs as you like.
  • Cook the Vegetables. A classic breakfast burrito will include a combination of peppers and onion, but you can truly use any vegetables you like.
  • Pick your Toppings. Once you’ve built your foundation, you can top your breakfast burrito with any toppings you like. Some of the more popular toppings include salsa, cheese, cilantro, spring onion and avocado.
  • Wrap in a Tortilla. Breakfast burritos can be wrapped in flour or corn tortillas, however, flour tortillas tend to freeze better. Look for 10 or 12-inch tortillas, often labelled “large”, as anything smaller will make it tough to fit all of the ingredients.

Voila! For the best results, you’ll want to assemble the breakfast burritos when all of the ingredients are at room temperature to avoid the burritos from getting soggy.

How to Freeze Breakfast Burritos

Preparing breakfast burritos to stock your freezer is really easy and only takes about 30 minutes. Once all of the filling ingredients are prepared, all you need to do is roll the burritos, wrap them tightly in foil or saran wrap, store them in a bag in the freezer and they’ll be ready to go whenever you need them. Here is how to freeze breakfast burritos:

  1. Prepare the eggs and fillings for the burritos,
  2. Fill the tortillas with the fillings,
  3. Wrap the tortillas into burritos,
  4. Wrap the burritos tightly in foil,
  5. Store in the freezer,
  6. Thaw, reheat and eat!

Once wrapped, frozen breakfast burritos can be stored in the freezer for up to 3 months.

Are Breakfast Burritos Healthy?

Contrary to popular belief, breakfast burritos are a very healthy breakfast. When the ingredients are selected with care, breakfast burritos are typically solely made of whole foods and are a well-balanced meal complete with protein, healthy fats and fibre. The inclusion of eggs in this recipe helps to provide a boost of protein and healthy fats, the addition of black beans helps to provide some additional plant-based protein and complex carbohydrates, while the vegetables help to provide some additional fibre along with the wheat tortilla to create a balanced breakfast.

 

Freezer Breakfast Burritos

Meal Prep Breakfast Burritos

Whip up these freezer breakfast burritos today and you’ll have a healthy, high-protein, high-fibre, grab-and-go breakfast ready in the freezer whenever you need it.

More Meal-Prep Breakfast Ideas:

 

Print
Make-Ahead Breakfast Burritos

Meal Prep Breakfast Burritos

Author: Stephanie Kay

These meal prep breakfast burritos are the perfect make-ahead breakfast for busy weekday mornings! Packed full of beans, eggs and vegetables, these breakfast burritos are rich in fibre and high in protein.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 15 minutes
  • Total Time: 25 minutes
  • Yield: 4 burritos 1x
  • Category: Breakfast
  • Method: Stovetop
  • Cuisine: Mexican
Print Recipe
Scale

Ingredients

Breakfast Burritos:

  • 4 (10-inch) flour tortillas
  • 8 eggs, whisked
  • 1 tablespoon butter
  • 14 oz can black beans, strained and rinsed
  • 1 red bell pepper, diced
  • 1 green bell pepper, diced
  • 1/4 red onion, diced
  • 1 teaspoon chili powder
  • 1/2 teaspoon ground cumin
  • 1/4 cup cilantro, roughly chopped
  • 4 oz Monterey Jack cheese, shredded
  • Salt
  • Pepper

Additional Toppings (optional):

  • Salsa
  • Hot Sauce
  • Spring onion

Instructions

  1. Heat butter in a pan over medium heat, add whisked eggs and cook, stirring constantly with a spoon or spatula, until they being to set into soft scrambled eggs. Transfer the eggs to a bowl, set aside and allow to cool completely.
  2. In the same pan, add onion and bell pepper and cook for 3-4 minutes until slightly tender.  Add black beans, chili powder, cumin, a pinch of salt and pepper, and continue to cook for an additional 2-3 minutes until beans are warm and lightly charred on the outside. Once cooked, remove the pan from the heat, transfer the bean mixture to a bowl, set aside and allow to cool completely. (Allowing the eggs and vegetable mixture to cool helps to ensure that you don’t create a soggy burrito.)
  3. Once all of the fillings have cooled, you can assemble the breakfast burritos. Lay a tortilla flat on a cutting board, top with a 1/4 cup the egg mixture, 1/4 of the bean mixture, 1 ounce of cheese, a small handful of cilantro, and a sprinkle of salt and pepper.
  4. To wrap, fold in both sides of the tortilla, fold the bottom up and over all of the ingredients, and roll up tightly. Continue until all of the burritos are rolled.
  5. Once rolled, wrap the burritos in parchment paper and/or aluminium foil.
  6. The burritos can be stored in a plastic bag or airtight container in the fridge for up to 5 days or in the freezer for 3 months.

Nutrition

  • Serving Size: 1 burrito
  • Calories: 543 calories
  • Sugar: 4 grams
  • Fat: 25 grams
  • Carbohydrates: 49 grams
  • Fiber: 9 grams
  • Protein: 31 grams

Keywords: freezer, frozen, healthy, easy

Did you make this recipe?

Share a photo and tag us — we can’t wait to see what you’ve made!

 

Blackened Shrimp

Published on by

Made with homemade Cajun-inspired seasoning, this blackened shrimp recipe is a perfect weeknight meal. Not only is it ready in under 15 minutes, but it’s incredibly versatile and stores well in the fridge as leftovers for quick and easy lunches and dinners. Trust me, it’s so good, the whole family will love it.

Blackened Shrimp

What is Blackened Shrimp?

First off, what is blackening? Blackening, or “blackened”, is a cooking method associated with Cajun cuisine that is done by darkening a food with a spice mixture in a hot pan or cast-iron skillet. The specific spice blend used to blacken a food may vary from one recipe to the next but, generally speaking, it includes paprika, garlic powder, dried oregano, cayenne and salt. Although commonly used on fish and poultry, any form of animal protein can be blackened with the spice mixture.

How to Make Blackened Shrimp

Once you’ve created your spice mixture, blackening shrimp (or any seafood for that matter) is really easy. Here’s how to make blackened shrimp:

  1. Combine your spices in a small jar or bowl,
  2. Coat the shrimp with the spice mixture,
  3. Heat a cast-iron skillet to medium-high heat,
  4. Add the shrimp to the skillet,
  5. Cook for 2-3 minutes per side until dark and crispy,
  6. That’s it!

Not only is blackened shrimp easy to make but it’s incredibly versatile. Once cooked, the shrimp can be eaten on their own, layered into tacos, stirred into pasta or topped onto your favourite salad for a quick and easy meal.

 

How to Make Blackened Shrimp

Easy Blackened Shrimp Recipe

Once you’ve got the basics of the blackened seasoning down, you can easily mix and match the spice mixture to create the exact flavour combination that you enjoy. My version of blackened shrimp calls for paprika, garlic powder, onion powder, cayenne, oregano and salt, but a pinch of chilli powder and brown sugar would mix in very nicely too.

More Healthy Shrimp Recipes:

 

Print
Blackened Shrimp

Blackened Shrimp

Author: Stephanie Kay

Made with a Cajun-inspired spice mixture, this blackened shrimp recipe is packed full of flavour, while being quick and easy to make!

  • Author: Stephanie Kay
  • Prep Time: 5 minutes
  • Cook Time: 10 minutes
  • Total Time: 15 minutes
  • Yield: 4 servings 1x
  • Category: Main
  • Method: Stovetop
  • Cuisine: Cajun
Print Recipe
Scale

Ingredients

  • 1 pound shrimp, raw, peeled
  • 3 teaspoons paprika
  • 1 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon cayenne
  • 1/2 teaspoon salt
  • 1 tablespoon olive oil

Instructions

  1. In a small bowl, combine the spices; paprika, garlic powder, onion powder, oregano, cayenne and salt, and stir to combine.
  2. Add raw shrimp to a large bowl, cover with the spice mixture and toss to combine until all of the shrimp are well coated. If time permits, set aside for 15 minutes to allow the shrimp to marinate, however, this is not necessary.
  3. In a large cast-iron or heavy bottom skillet, warm olive oil. Add shrimp, arranging them in a single layer, and allow to cook 2-3 minutes per side until cooked through and lightly blackened on both sides.
  4. Serve immediately with lime wedges and cilantro or store in an airtight container in the fridge for up to 3 days.

Nutrition

  • Serving Size: 1 serving
  • Calories: 135 calories
  • Sugar: 0 grams
  • Fat: 4 grams
  • Carbohydrates: 2 grams
  • Fiber: 1 grams
  • Protein: 23 grams

Keywords: grilled, easy, healthy

Did you make this recipe?

Share a photo and tag us — we can’t wait to see what you’ve made!

Mediterranean Tuna Pasta Salad

Published on by

Quick and easy, this no-mayo tuna pasta salad is filled with all of the flavours of the Mediterranean! Enjoy this salad as a main course, side dish, or an easy meal prep idea for healthy, high-protein, and high-fibre lunches all week long.

Tuna Pasta Salad

Pasta salad and tuna salad are classic lunch dishes, so I decided to mix things up and create a combo of the two! Although classic tuna salad and pasta salad are made with mayonnaise, this Mediterranean-inspired tuna pasta salad is made with a light and bright lemon garlic dressing, while being packed full of protein and vegetables at the same time.

Although pasta salad is not always considered a “healthy” option, I can assure you that it is. Not only is pasta salad almost always made solely of real food but, when ingredients are chosen with care, pasta is actually an incredibly healthy option.

Is Pasta Salad Healthy?

Nutritionally speaking, pasta is a source of carbohydrates and is made by mixing durum wheat flour, water and/or eggs to create a dough that is formed into sheets or shapes and cooked in boiling water. Pasta is a form of complex carbohydrate and, when paired with vegetables, protein and healthy fat, can easily be used to create a well-balanced meal and this tuna pasta salad is a perfect example of just that.

Although the ingredients in this pasta salad recipe are simple, when combined they help to create a well-balanced meal. The tuna in this recipe helps to provide some protein and healthy fats, while the vegetables help to increase the fibre content, and the inclusion of olive oil and feta cheese helps to add some additional healthy fats and flavour at the same time.

How to Make Tuna Pasta Salad

Pasta salad is really easy to make and this tuna pasta salad recipe is just as easy to make, if not easier. Here’s how you make it:

  1. Cook the pasta to al dente,
  2. Chop the vegetables,
  3. Prepare the dressing,
  4. Combine the canned tuna, pasta, vegetables and cheese,
  5. Cover with dressing and toss to combine,
  6. That’s it!

Although this pasta salad recipe is made with penne pasta, you can really use any type of pasta that you like. For the best results, try to use a form of pasta that is bite-size such as macaroni, fusilli, rotini or bows.

 

Healthy Tuna Pasta Salad

Tuna Pasta Salad No Mayo

Packed full of fibre, protein and healthy fats, this recipe is a well-balanced meal that stores well in the fridge for a quick, easy and healthy lunch. Whip up a batch of this pasta salad recipe today and you’ll have a healthy meal ready to go whenever you need it.

More Mediterranean Salad Recipes:

 

Print
Healthy Tuna Pasta Salad

Mediterranean Tuna Pasta Salad

Author: Stephanie Kay

Made with penne pasta and packed full of vegetables, this Mediterranean tuna pasta salad is a well-balanced and healthy meal.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 10 minutes
  • Total Time: 20 minutes
  • Yield: 4 servings 1x
  • Category: Salad
  • Cuisine: Mediterranean
Print Recipe
Scale

Ingredients

Pasta Salad:

  • 200 grams penne pasta, dry (about 2 cups)
  • 1 can water-packed tuna, strained
  • 1 cup cherry tomatoes, halved
  • 1/2 cucumber, halved and sliced
  • 1/2 red bell pepper, thinly sliced
  • 1/4 red onion, thinly sliced
  • 120 grams feta cheese (about 1/2 cup)
  • 10 kalamata olives, pitted and sliced
  • 1/4 cup parsley, minced

Dressing:

  • 1/4 cup olive oil
  • 1/2 lemon, juiced
  • 1 teaspoon Dijon mustard
  • 1 clove garlic, grated
  • 1/2 teaspoon oregano, dried
  • 1/4 teaspoon salt
  • 1 pinch black pepper

Instructions

  1. Bring a large pot of salted water to a boil, add pasta and cook to al dente, according to package directions. Once cooked, strain, rinse with cold water to cool and set aside.
  2. Meanwhile, in a small bowl or jar, combine the dressing ingredients, whisk together and set aside.
  3. Once the pasta has cooled, return to the pot, cover with dressing, add tuna, cherry tomatoes, cucumber, bell pepper, red onion, olives and parsley and toss to combine.
  4. Top with crumbled feta cheese and season with additional salt and pepper to taste.
  5. This salad can be served immediately or stored in the fridge for up to 3 days.

Nutrition

  • Serving Size: 1 serving
  • Calories: 493 calories
  • Sugar: 6 grams
  • Fat: 25 grams
  • Carbohydrates: 47 grams
  • Fiber: 4 grams
  • Protein: 22 grams

Keywords: cold, healthy, easy

Did you make this recipe?

Share a photo and tag us — we can’t wait to see what you’ve made!

Coconut Curry Chicken Meatballs

Published on by

Ready in 30 minutes, packed full of flavor, and high in protein, these coconut curry chicken meatballs are a perfect weeknight meal. Serve them on their own or on top of fluffy rice for a healthy and well-balanced meal.

Chicken Meatballs Recipe

Chicken Meatballs with Coconut Curry Broth

Curry is one of my favourite go-to dishes for quick and easy meals because it’s so easy to create a ton of flavour with very little effort. In fact, I always have at least one type of curry paste in the fridge; just combine it with a bit of coconut milk, add some veggies, meat or seafood and dinner is done! This coconut curry chicken meatballs recipe is just another fabulous (and delicious) way to whip up a healthy weekday meal in a pinch.

Although you may not think of chicken meatballs when you think of curry, trust me, they work perfectly well. Compared to fattier cuts of meat, like beef or pork, ground chicken can result in rather dry and flavourless meatballs, however, adding a bit of flavour to the chicken itself and cooking the meatballs in a rich sauce helps to ensure that you get moist and tender chicken with every bite.

For a Thai-inspired sauce, there are plenty of ingredients to choose from. Some of the more common curry ingredients include coconut milk, ginger, garlic, onion, kaffir lime leaf, lemongrass, cumin and coriander. However, for a quick and easy version, you can buy red, yellow or green curry pastes in most major grocery stores and, if you are feeling up to it, you can also make your own authentic Thai curry paste from scratch.

 

Thai Chicken Meatballs

Thai Chicken Meatballs with Rice

 

Although I made this Thai chicken meatballs recipe with red curry paste, you could certainly use yellow or green curry paste if you prefer.  Not to mention, you could also easily swap the ground chicken for ground turkey, ground beef, ground pork or any combination you enjoy. Regardless of which route you choose, with moist and tender meatballs smothered a rich and savoury coconut sauce, these Thai chicken meatballs are sure to be a hit with the whole family.

More Thai Curry Recipes:

 

 

Print
Chicken Meatballs Recipe

Coconut Curry Chicken Meatballs

Author: Stephanie Kay

Simmered in a rich and velvety coconut curry sauce, these Thai chicken meatballs are a heart-warming and healthy recipe that you can whip up in 30 minutes or less.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 15 minutes
  • Total Time: 25 minutes
  • Yield: 4 servings 1x
  • Category: Main
  • Method: Baked
  • Cuisine: Thai
Print Recipe
Scale

Ingredients

Meatballs:

  • 1 pound ground chicken
  • 2 cloves garlic, grated
  • 3 green onions, finely chopped
  • 2 tablespoons sesame oil or olive oil
  • 2–3 tablespoons Thai red curry paste
  • 1 can (14 oz) coconut milk, regular or lite
  • 2 red bell peppers, thinly sliced
  • 1-inch ginger root, grated
  • 1 teaspoon fish sauce (optional)
  • Salt
  • Black pepper

To Serve (optional):

  • Jasmine rice, cooked
  • Cilantro, chopped
  • Lime, cut into wedges

Instructions

  1. Preheat oven to 350°F.
  2. In a large bowl, add ground chicken, garlic, one green onion, and season with salt and pepper. Using your hands, mix the ingredients into the ground chicken until well combined.
  3. Coat your hands with a small drizzle of oil (this will help to stop the meat from sticking), scoop 1 tablespoon of the chicken mixture into your hands, roll into a ball and place on a large baking sheet. Continue until all of the ground chicken is gone, the mixture should make 16 meatballs.
  4. Once complete, transfer the baking sheet to the oven and bake for 15 minutes. While the meatballs are cooking, prepare the curry.
  5. In a large pan or skillet, on medium heat, warm 2 tablespoons of oil. Once warm, add remaining green onion, bell peppers and ginger root and allow to cook for 3-4 minutes until bell peppers are tender.
  6. Add curry paste, stir to combine with vegetable mixture and allow to heat about 1 minute until fragrant. (I added 3 tablespoons because I like it on the spicier side.) Add coconut milk and fish sauce (optional), stir to combine and bring to a simmer.
  7. Once the meatballs are done cooking, transfer the meatballs to the coconut curry sauce and allow to simmer for another 5 minutes. Season with salt to taste.
  8. To serve, fill bowls with cooked rice, top with coconut curry meatballs, fresh cilantro and a wedge of lime.
  9. These coconut curry chicken meatballs can also be stored in an airtight container in the fridge for up to 5 days or in the freezer for 3 months.

Nutrition

  • Serving Size: 4 meatballs
  • Calories: 321 calories
  • Sugar: 5 grams
  • Fat: 22 grams
  • Carbohydrates: 9 grams
  • Fiber: 2 grams
  • Protein: 21 grams

Keywords: ground chicken, baked, healthy

Did you make this recipe?

Share a photo and tag us — we can’t wait to see what you’ve made!

Blender Buckwheat Pancakes

Published on by

Made with buckwheat groats, these gluten-free buckwheat pancakes are easy to make and good for you. Just add everything to a blender, buzz it up, pour it onto a griddle, flip, and enjoy!

Buckwheat Pancakes

This blender buckwheat pancake is a great way to start the day with some whole grains, protein, and fiber. Not only can these pancakes be made in the morning, but they freeze incredibly well so they are a great breakfast for busy mornings for adults and kids alike.

What are Buckwheat Pancakes?

Although often considered a grain, buckwheat is technically a pseudocereal, which are seeds that are consumed as cereals but don’t grow on grass. Buckwheat pancakes are, therefore, pancakes made out of this pseudocereal and can be made using the whole grain or flour version of buckwheat. Buckwheat groats are the hulled seeds of the buckwheat plant and have a mild texture and grassy flavor, making buckwheat ideal for savory and sweet crepe or pancake recipes. Because buckwheat is gluten-free, it is a great alternative to wheat flour for making gluten-free pancakes.

Are Buckwheat Pancakes Healthy?

Buckwheat is a form of complex carbohydrate, a source of fiber, and also contains some protein. A 100-gram serving (roughly 2/3 cup) of buckwheat groats contains 343 calories, 10 grams of fiber, and 13 grams of protein. (1)

 

Gluten-Free Buckwheat Pancakes

 

This buckwheat pancake recipe actually works well as a sweet or savory dish. Although I served my recipe with fresh strawberries, yogurt, and maple syrup, these buckwheat pancakes would also pair well with savory ingredients such as eggs, cheese, or vegetables.

More Buckwheat Recipes:

 

Print
Gluten-Free Buckwheat Pancakes

Blender Buckwheat Pancakes

Author: Stephanie Kay

These gluten-free buckwheat pancakes are made in a blender for a quick and easy breakfast!

  • Author: Stephanie Kay
  • Prep Time: 5 minutes
  • Cook Time: 10 minutes
  • Total Time: 15 minutes
  • Yield: 12 pancakes 1x
  • Category: Breakfast
  • Method: Blender
  • Cuisine: American
  • Diet: Gluten Free
Print Recipe
Scale

Ingredients

  • 1 cup buckwheat groats, soaked overnight
  • 1 cup rolled oats
  • 1 1/2 teaspoons baking powder
  • 1 teaspoon cinnamon
  • 1/2 teaspoon salt
  • 1 1/2 cups milk, almond milk or water
  • 1 teaspoon vanilla
  • 1 egg
  • Butter, for cooking

Instructions

  1. The night before; add buckwheat groats to a bowl with two cups of room temperature water and allow to soak on the counter overnight.
  2. In the morning; using a colander, strain and rinse the buckwheat groats until the water runs clear. Discard any excess water.
  3. Add strained buckwheat groats to the blender with rolled oats, baking powder, salt, cinnamon, milk, vanilla and egg. Blend on high until well combined.
  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. Cook until the top bubbles and bubbles pop to form holes on the surface, then flip and cook until golden brown on both sides.
  5. Continue until all of the batter has been used, you can keep cooked pancakes in the oven at 200°F to keep them warm while you finish all of the batter.
  6. Serve immediately with strawberries, a dollop of yogurt and maple syrup, or toppings of your choice.
  7. These buckwheat pancakes can also 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: 2 pancakes
  • Calories: 193 calories
  • Sugar: 3 grams
  • Fat: 3 grams
  • Carbohydrates: 34 grams
  • Fiber: 4 grams
  • Protein: 8 grams

Keywords: gluten-free, healthy, buckwheat groats

Did you make this recipe?

Share a photo and tag us — we can’t wait to see what you’ve made!

Grilled Halloumi Salad

Published on by

This Middle Eastern-inspired grilled halloumi salad is the perfect dish for a simple and satisfying meal. Not only is it easy to make (ready in under 15 minutes!) but it’s packed full of flavor, fiber, protein, and healthy fats. Whether you’re looking for a light lunch or a simple side dish, this grilled halloumi salad is packed full of vibrant colors and delicious flavors.

Grilled Halloumi Salad Recipe

A quick and easy grilled halloumi salad recipe!

What is Halloumi Cheese?

Halloumi is a cheese that originates from the Eastern Mediterranean island of Cyprus. Halloumi is a layered, semi-hard, unripened, brined cheese with a rubbery texture and salty flavor that is typically made from sheep’s milk, goat’s milk, and/or cow’s milk. Halloumi can be eaten raw but, thanks to its firm texture and high melting point, it can also be grilled or fried without losing shape.

Is Halloumi Healthy?

Made of milk, salt, microbial enzymes, and bacterial cultures, halloumi is a healthy cheese and is most certainly a healthy option. Like most cheese, halloumi is a source of protein, fat, and nutrients, namely vitamin A and calcium. A 1-ounce or 28-gram serving of halloumi provides (1):

  • Calories: 100
  • Carbohydrates: 0 grams
  • Protein: 7 grams
  • Fat: 9 grams

How to Grill Halloumi?

Grilling halloumi cheese is easy and can be done on a grill, in a grill pan, or in a skillet. How to grill halloumi:

  1. Heat a grill to medium-high heat,
  2. Slice halloumi in 1/4 or 1/2 inch slices,
  3. Place slices of halloumi directly on the grill,
  4. Cook halloumi for 3-4 minutes per side until golden brown,
  5. Plate and serve!

 

Halloumi Salad Recipe

If you’ve never had halloumi cheese, I think you’re doing to love it! I don’t recall the exact first time I ate halloumi, but I knew at first bite it was something that was going into my food rotation. With its squeaky texture and briny flavor, halloumi cheese works well in everything from sandwiches to salads.

 

Print
Grilled Halloumi Salad

Grilled Halloumi Salad

Author: Stephanie Kay

This grilled halloumi salad is an easy vegetarian dish! Paired with ripe tomatoes, cucumbers and couscous, this halloumi salad recipe is a delicious and simple side dish.

  • Author: Stephanie Kay
  • Prep Time: 5 minutes
  • Cook Time: 10 minutes
  • Total Time: 15 minutes
  • Yield: 4 1x
  • Category: Salad
  • Method: Grilled
  • Diet: Vegetarian
Print Recipe
Scale

Ingredients

  • 250 grams halloumi
  • 1/4 cup couscous, dry
  • 3 tomatoes, sliced into wedges
  • 1/2 English cucumber, halved lengthwise and sliced
  • 1/4 cup parsley, roughly chopped
  • 3 tablespoons olive oil
  • 1/2 lemon, juiced
  • 1/4 teaspoon salt
  • 1 pinch black pepper

Instructions

  1. Cook the couscous as per the package directions.
  2. Heat a grill or grill pan to medium-high heat.
  3. Slice halloumi into 1/4-inch or 1/2-inch pieces, add to the grill and cook for 3-4 minutes per side until crispy and golden brown. Once cooked set aside. (This can be done in batches if needed.)
  4. In a large bowl, combine cooked couscous, sliced tomatoes, sliced cucumber and parsley. Cover with olive oil, lemon juice, salt and pepper and toss to combine. Taste and adjust seasoning as needed.
  5. Top with warm grilled halloumi and serve immediately.
  6. Any leftovers can be stored in the fridge for up to 2 days.

Nutrition

  • Serving Size: 1 serving
  • Calories: 375 calories
  • Sugar: 5 grams
  • Fat: 28 grams
  • Carbohydrates: 19 grams
  • Fiber: 3 grams
  • Protein: 15 grams

Keywords: grilled, fried, easy

Did you make this recipe?

Share a photo and tag us — we can’t wait to see what you’ve made!

The Glycemic Index: A Complete Guide

Published on by

The glycemic index is a tool that is commonly used by health professionals and individuals to promote better health, blood sugar management, and weight loss. But, exactly what is the glycemic index? And does the glycemic index work? Here is a closer look at the glycemic index, what it is, how it works, how it can impact your health, and how to use it.

The Glycemic Index: What Is It?

What Is The Glycemic Index?

The glycemic index is a scale that ranks carbohydrate-containing foods and drinks based on how quickly they elevate blood sugar once consumed. Values are associated with foods and beverages, also known as GI values, and are ranked on a scale of 0 to 100, with pure glucose (sugar) given a value of 100. The lower a food is on the GI scale, the less likely it is to affect your blood sugar, while foods with high GI rankings are likely to have a more rapid and impactful effect on blood sugar.

Glycemic Index Rankings

Glycemic index rankings are given to carbohydrate-based foods depending on how quickly or slowly they increase blood sugar levels once consumed. There are three primary categories of GI rankings:

  • Low: 55 or less
  • Medium: 56 to 69
  • High: 70 or more

It is suggested that foods with a low ranking should be chosen most often, foods with a medium ranking should be chosen less often, and foods with a high ranking should be chosen least often.

Although foods, typically, have one GI rating, the actual glycemic index of a food can vary based on ripeness, preparation, and storage. For instance, the GI of an under-ripe banana is 30, while the GI of a ripe banana is 51, and the GI of a boiled sweet potato is 46, while the GI of a baked sweet potato is 94.

Glycemic Index of Foods

GI rankings are assigned to foods that contain carbohydrates; fruits, vegetables, grains, beans, lentils, dairy, and products made out of them. Therefore, foods that do not contain carbohydrates, such as meat, seafood, poultry, herbs, and spices, are not assigned a ranking on the glycemic index list.

Low Glycemic Foods

Foods with a low GI ranking are typically whole foods that are unrefined and include most fruits and vegetables, beans, whole grains, sourdough, sprouted grain bread, pasta, and dairy products.

Medium Glycemic Foods

Foods with a medium GI ranking include higher sugar and starch-containing whole foods, such as pineapple and dried fruit, and lightly refined foods such as corn chips, high-fiber cereals, pita bread, couscous, some noodles, and crackers.

High Glycemic Foods

Foods with a high GI ranking are typically highly processed and highly refined forms of carbohydrates. These include sugary cereals, baked goods, granola bars, crackers, chips, pretzels, soda, and sugar.

 

Glycemic Index Chart

LOW GI (55 or LESS) MEDIUM GI (56-70) HIGH GI (70 or MORE)
sweet potatoes baby potatoes baked potatoes, French fries
rice brown rice, basmati rice instant rice
stone-ground flours and products made from them rye bread, whole wheat bread, pita bread refined flours and products made from them
steel-cut oats quick oats instant oats
pasta couscous N/A
milk, yogurt ice cream N/A
chickpeas, beans, lentils bean soups, lentil soups N/A
apples cantaloupe, dried fruits juices, sodas

Source: Unlockfood.ca.

Glycemic Index List

Here are the GI rankings of some common foods and how they compare on the glycemic index list (1)(2).

Fruits:

  • Cherries: 22
  • Plums: 24
  • Grapefruit: 25
  • Peach: 28
  • Pear: 33
  • Apple: 36
  • Strawberry: 40
  • Raspberry: 41
  • Dates: 42
  • Orange: 43
  • Banana: 51
  • Butternut Squash: 51
  • Mango: 51
  • Blueberries: 53
  • Raisins: 54
  • Grapes: 56
  • Pineapple: 59
  • Beets: 64
  • Cantaloupe: 65
  • Watermelon: 76

Vegetables:

  • Broccoli: 10
  • Cauliflower: 10
  • Asparagus: 15
  • Cucumber: 15
  • Tomato: 15
  • Zucchini: 15
  • Carrots (boiled): 39
  • Butternut Squash (boiled): 51
  • Sweet Potato (boiled): 63
  • Potato (boiled): 78

Grains:

  • Barley: 28
  • Farro: 40
  • Buckwheat: 51
  • Steel-Cut Oats: 52
  • Corn: 52
  • Quinoa: 53
  • Millet: 54
  • Rolled Oats: 55
  • Couscous: 65
  • Brown Rice: 68
  • White Rice: 73

Grain Products:

  • Pasta: 29
  • Wheat Tortilla: 30
  • Corn Tortilla: 42
  • Sprouted Grain Bread: 53
  • Sourdough: 53
  • Popcorn: 65
  • Crackers (soda): 74
  • Whole Wheat Bread: 74
  • White Wheat Bread: 75
  • Rice Cakes: 82

Legumes:

  • Beans: 24
  • Chickpeas: 28
  • Lentils: 32

Dairy Products & Alternatives:

  • Almond Milk: 25
  • Coconut Milk: 31
  • Soy Milk: 34
  • Milk (skim): 37
  • Milk (whole): 39
  • Yogurt: 41
  • Ice Cream: 51
  • Oat Milk: 69
  • Rice Milk: 86

Sweeteners:

  • Maple Syrup: 54
  • Coconut Sugar: 54
  • Molasses: 55
  • Honey: 61
  • Sugar: 65

In general, the more processed a food is, the higher its GI ranking, and the more fiber, protein, and fat in a food, the lower its GI ranking. In order to determine the glycemic index of a specific food, you can use a glycemic index calculator like this online database.

Factors that Affect Glycemic Index

Although all carbohydrate-based foods are given a glycemic index ranking, there are a number of factors that can impact the glycemic ranking of foods, such as:

  • The Type of Sugar it Contains: Different sugars have different GI rankings and different foods contain different types of sugar. For instance, fructose has a GI of 19, sucrose has a GI of 65, and maltose has a GI of 105. Therefore, the glycemic index of any given food depends on the type and amount of sugar it contains.
  • The Amount of Starch it Contains: Starch is a form of carbohydrate made up of amylose and amylopectin, and different foods will contain different ratios of these two forms of starch. Food with a higher amount of amylose has been shown to slow the glycemic response of the food. (4)
  • The Amount of Fiber it Contains: There are two types of fiber found in food: soluble fiber and insoluble fiber. Insoluble fiber is found mostly in grain products, while soluble fiber is found mostly in fruits, vegetables, and legumes, and both types of fiber can help to reduce the glycemic response of food since fiber helps to slow the digestion and absorption of sugar to the bloodstream.
  • How Refined It Is: Processing foods, specifically carbohydrates, can increase the glycemic index of the food or the food they are made from. For instance, steel-cut oats have a lower GI ranking than instant oats (a more refined version of steel-cut oats).
  • Nutrient Composition: The amount of protein and fat found in food will also impact its glycemic response. Food or meal with a higher ratio of protein and fat will help to reduce the glycemic response to a meal.
  • Cooking Method: Generally speaking, the longer / more a food is cooked the higher its GI ranking, as its sugars are broken down and will, therefore, reach the bloodstream faster.
  • Ripeness: Similar to the cooking method, the riper a food is (specifically fruits and vegetables) the higher its sugar content. Unripe fruits have a higher starch and lower sugar content, while ripe or over-ripe fruit typically have a lower starch and higher sugar content.

Glycemic Index vs. Glycemic Load

It is also important to note that the glycemic index is different than the glycemic load of food. The glycemic index is a measure of the rate at which a food raises blood sugar once consumed, however, that only tells part of the story. To understand a food’s complete effect on blood sugar, you need to know how quickly it makes sugar (glucose) enter the bloodstream and how much glucose per serving it can deliver. Unfortunately, the glycemic index does not take into account the amount of food that is consumed. Fortunately, the glycemic load of a food does both; it accounts for how much carbohydrate is in the food and how much each gram of carbohydrate in the food raises blood sugar levels.

For example, watermelon has a high glycemic index (80), while an actual serving of watermelon has so little carbohydrate that the glycemic load is only 5. However, if multiple servings of watermelon were consumed at one time, the glycemic load would increase, and, therefore, it may have a greater overall impact on blood sugar. It is for this reason, it is important to consider both the glycemic index and glycemic load of food if you are looking to use this tool for health purposes.

Benefits of the Glycemic Index

Individuals looking to improve their diet or those who are at risk of diabetes may find the glycemic index very helpful. In fact, there are many benefits of using the glycemic index as a health tool. (3) A low GI diet has been shown to help:

  • Decrease the risk of type 2 diabetes and its complications,
  • Decrease the risk of heart disease and stroke,
  • Increase satiety or feel full longer,
  • Maintain weight or lose weight.

Problems with the Glycemic Index

Although the glycemic index does have some benefits, as a single tool, it also has many drawbacks.

  • It does not account for the varying amounts of carbohydrates in different foods.
  • It only measures one food at a time.
  • It does not account for what other foods you are eating.
  • It does not account for the cooking method of foods.
  • It does not account for the ripeness of foods.
  • It does not account for glycemic load.
  • It does not account for the serving sizes you actually eat.

Tips for Following a Low Glycemic Diet

One of the simplest ways to create a low-glycemic meal is to create a well-balanced meal that contains protein, fat, and fiber. Not only does this help to ensure that you are opting for low GI foods (that contain fiber), but it helps to ensure that you are building a meal with protein and fat, which have been shown to reduce and mitigate the negative glycemic effect on blood sugar.

In addition to creating well-balanced meals, you can also create meals that contain little if any carbohydrates at all. These foods include:

  • Meat
  • Poultry
  • Fish
  • Shellfish
  • Eggs
  • Cheese
  • Nuts
  • Seed
  • Herbs
  • Spices

Sample Meals

Here are some sample well-balanced meal ideas that contain low-glycemic carbohydrates, fiber, protein, and fat.

Breakfast

  • Rolled Oats + Whole Milk + Blueberries + Pumpkin Seeds
  • Sprouted Grain Toast + Butter + Eggs
  • Omelette (Eggs + Spinach + Tomatoes + Goat Cheese) + Potatoes

Lunch

  • Salad (Mixed Greens + Tomatoes + Cucumber) + Quinoa + Tuna + Avocado + Olive Oil
  • Minestrone Soup (Beans + Vegetables) + Sourdough + Butter
  • Sprouted Grain Bread + Turkey + Cheese + Lettuce + Tomato

Dinner

  • Shrimp Stir-Fry (Rice + Broccoli + Peppers + Carrots + Shrimp)
  • Chicken Thighs + Sweet Potatoes + Asparagus
  • Pasta + Tomato Sauce + Ground Beef + Parmesan

The Bottom Line

The glycemic index is a tool that you can use to help make healthier carbohydrate choices, however, it is not the only tool or the best tool. There as several factors that can influence the glycemic rating of food, including ripeness, cooking method, nutrient composition, and food combinations. Following the principles of low-glycemic eating and choosing foods that rank low on the glycemic index scale is likely beneficial for some people, specifically individuals with diabetes, however, it is best used in conjunction with other health tools; opting for whole foods, creating balanced meals, and regular activity. When it comes to eating well, everything is about context, volume, and frequency. Both low and high-glycemic foods can be consumed in a healthy diet when high-glycemic foods are consumed in moderation in conjunction with a diet rich in whole foods, fiber, protein, and healthy fats.

Roasted Cauliflower Tacos

Published on by

Whether you are looking to incorporate more plant-based recipes into your diet or simply looking for a quick and easy vegetarian meal, these roasted cauliflower tacos are a great way to do it! Made with smoky and spicy oven-roasted cauliflower and black beans, crunchy shredded cabbage, soft corn tortillas, and a zesty cilantro-lime sauce, this cauliflower tacos recipe is a festive feast the whole family will love.

Cauliflower Tacos Recipe

Roasted Cauliflower Tacos

Tacos are one of those meals that everyone can into. Whether it’s a night out with friends or dinner at home with the family, when tacos are on the menu everyone is happy.  In my opinion, the best thing about tacos is that they are SO versatile; from meat to seafood to beans to vegetables, there are so many different ways that you can make tacos and they always seem to turn out perfectly. Not to mention, when created with intention, it’s incredibly easy to create a well-balanced taco recipe without much effort. By simply combining some protein, meat or plant-based, with some veggies, and some healthy fat and wrapping it all up in a tortilla, you can quickly create a well-balanced meal in minutes.

 

Black Bean Recipe

How To Make Roasted Cauliflower Tacos

Making roasted cauliflower tacos is incredibly straightforward and easy. Although you could certainly grill or deep-fry the cauliflower (a slightly more indulgent option), roasting cauliflower helps to create a lot of flavor and texture with minimal effort. Here’s what you do:

  1. Chop the cauliflower into bite-size pieces,
  2. Drizzle the cauliflower with cooking oil,
  3. Sprinkle with spices or seasoning of your choice,
  4. Toss until well coated,
  5. Transfer to a baking sheet,
  6. Cook in the oven until golden and crispy!

Cauliflower Tacos Toppings

Like any taco, you can truly dress roasted cauliflower tacos any way that you like. Here are some of my personal favorite toppings:

  • Shredded Cabbage
  • Chopped Tomatoes
  • Diced Red Onion
  • Diced Spring Onion
  • Avocado
  • Cilantro
  • Hot Sauce
  • Salsa
  • Pico de Gallo
  • Lime Wedges

I personally love corn tortillas for my tacos (homemade or store-bought), however, flour tortillas work just as well.

 

Roasted Cauliflower Tacos

Cauliflower Tacos with Black Beans

Although tacos are typically eaten for lunch or dinner, if you ask me, you can easily eat them for breakfast, lunch, or dinner. Trust me, a quick breakfast of leftover roasted cauliflower tacos will give you all of the energy you need to start your day! Whip up these roasted cauliflower tacos today and you’ll have healthy vegetarian meals for days to come.

More Healthy Taco Recipes:

 

Print
Cauliflower Tacos Recipe

Roasted Cauliflower Tacos

Author: Stephanie Kay

This roasted cauliflower tacos recipe is a quick and easy vegetarian meal. Filled with plant-based protein and fibre, these crispy cauliflower tacos work well for breakfast, lunch and dinner alike.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Yield: 8 tacos 1x
  • Category: Main
  • Method: Baked
  • Cuisine: Mexican
  • Diet: Vegetarian
Print Recipe
Scale

Ingredients

Cauliflower Tacos:

  • 1 head cauliflower (3–4 cups), chopped into bite-size pieces
  • 1 (14oz) can black beans, strained and rinsed
  • 3 tablespoons olive oil
  • 2 teaspoons ground cumin
  • 2 teaspoons paprika
  • 2 teaspoons chili powder
  • 1 teaspoon garlic powder
  • 1 teaspoon salt

Cilantro-Lime Yogurt Sauce:

  • 1/2 cup plain yogurt
  • 2 tablespoons cilantro, chopped
  • 1 lime, zested and juiced
  • 1 pinch salt

Toppings:

  • 8 corn tortillas
  • 1 cup red cabbage, shredded (optional)
  • 1/4 cup cilantro, chopped (optional)
  • 1 avocado, sliced (optional)
  • 1 lime, cut into wedges (optional)
  • Hot Sauce (optional)

Instructions

  1. Preheat the oven to 425°F.
  2. In a small bowl or jar, combine the ground cumin, paprika, chilli powder, garlic powder and salt, and stir to combine.
  3. In a large bowl, add the cauliflower, drizzle with olive oil, sprinkle with spice mixture, and toss to combine using your hands or a spoon. (If you don’t like things spicy, only use half or a portion of the spice blend.) Once combined, transfer cauliflower to a large baking sheet, covering roughly 3/4 of the baking sheet.
  4. In the same bowl used for the cauliflower, add the strained and rinsed black beans, and toss to combine using your hands or a spoon, allowing them to pick up any of the remaining spices in the bowl. Once combined, transfer the black beans to the same baking sheet with the cauliflower, covering the remaining 1/4 of the baking sheet.
  5. Transfer the baking sheet to the oven and allow to cook for 20-25 minutes until the cauliflower is tender and the black beans have popped open, tossing them in the pan halfway through. (If you want the cauliflower extra brown and crispy, turn the oven to broil and allow to cook for an additional 3-5 minutes.)
  6. While the cauliflower is cooking, in a small bowl, mix together the yogurt, cilantro, lime zest, lime juice and a pinch of salt,  taste, and adjust seasoning as needed. Set aside.
  7. With roughly 5 minutes remaining on the cauliflower, prepare the tortillas. Heat a heavy bottom or cast-iron skillet over medium-high heat. Working in batches, heat the corn tortillas for roughly 30-45 seconds per side, until toasted and golden brown.
  8. To serve, layer tortillas with cauliflower and bean mixture, shredded cabbage, cilantro, avocado, cilantro-lime sauce, and an additional squeeze of lime.
  9. Any leftover black beans, cauliflower or tortillas can be stored in an airtight container in the fridge for up to 5 days.

Nutrition

  • Serving Size: 2 tacos
  • Calories: 482 calories
  • Sugar: 8 grams
  • Fat: 21 grams
  • Carbohydrates: 64 grams
  • Fiber: 19 grams
  • Protein: 19 grams

Keywords: bake, crispy, taco seasoning, black beans

Did you make this recipe?

Share a photo and tag us — we can’t wait to see what you’ve made!

Lemon Blueberry Bread

Published on by

If you love blueberry muffins, you’re going to love this lemon blueberry bread. Not only is this blueberry bread recipe moist and tender, but it’s packed full of fresh blueberries and just the right amount of lemon flavor. Trust me, everyone in the family is going to love this bread so much that you’ll want to make a double batch and store an extra loaf in the freezer because, once it’s sliced, it won’t last very long.

Blueberry Bread vs. Blueberry Loaf

To be honest, I struggled to name this recipe; is it a blueberry bread or is it a blueberry loaf? And what is the difference, anyway?! Technically, bread comes in two primary formats: bread and quick bread. The difference between bread and quick bread is the leavening agent. Traditional bread, like the stuff we use for sandwiches, uses yeast as the leavening agent, while quick bread (or a loaf) uses a chemical agent such as baking soda or baking powder, similar to muffins. This lemon blueberry bread recipe uses both, so, I opted to call it bread, but could have just as easily called it a lemon blueberry loaf.

Tips to Make Blueberry Bread

The best thing about this blueberry bread is not only that it’s made completely of whole foods but that it’s incredibly easy to prepare! With a few pantry staples and some fresh blueberries, you can easily create a moist and delicious blueberry loaf with minimal effort. In order to get the best results, here are some simple tips to consider:

  • Grease Your Loaf Pan: Be sure to grease your loaf pan with butter, or line it with parchment paper, so that you can easily remove your blueberry bread from the pan once it has cooled.
  • Combine the Wet Ingredients and Dry Ingredients Separately: Mixing the wet and dry ingredients separately helps to ensure that the dry ingredients are well combined and you get a more evenly dispersed batter.
  • Avoid Over-Mixing the Batter: You want the batter to be well combined but over-mixing it can cause the gluten in the flour to form elastic strands, which can create a denser and chewier loaf.
  • Toss the Blueberries in Flour: Coating the blueberries in flour before adding them to the batter helps to ensure that they don’t sink to the bottom of the loaf pan while baking and that they are evenly distributed in every slice.
  • Cover with Aluminium Foil to Prevent Burning: To stop the loaf from over-browning or burning on top, cover the blueberry bread loosely with aluminum foil halfway through the baking process, or once the top of the loaf is golden in color.
  • Store Leftovers in the Fridge or Freezer: To help prevent the blueberry loaf from drying out, it is best to slice it up and store it in an airtight container in the fridge or freezer. This blueberry bread can easily be stored in the fridge for up to 5 days or in the freezer for up to 3 months, without compromising texture or flavor.

Although this recipe calls for fresh blueberries, you could easily use frozen berries for this blueberry loaf; simply toss them in flour and add them frozen once the batter is mixed. Do not allow the berries to thaw before adding them, as this will cause them to bleed through the batter and turn your loaf purple.

 

Blueberry Bread

How to Make Blueberry Bread

  1. Prep – Preheat the oven and grease your loaf pan.
  2. Mix Wet Ingredients – Mix eggs, butter, yogurt, vanilla, milk, and lemon.
  3. Mix Dry Ingredients – Mix flour, baking soda, baking four, salt, and sugar.
  4. Combine – Mix your wet and dry ingredients and stir in blueberries.
  5. Bake – Transfer the blueberry batter to the greased loaf pan and bake in the oven.
  6. Cool – Allow the blueberry bread to cool completely in the loaf pan.
  7. Slice – Slice cooled blueberry bread into 10 even pieces.
  8. Serve – Serve on its own or topped with butter!

I personally love my blueberry bread with a little smear of butter; however, it’s also delicious with a drizzle of honey or a bit of blueberry jam.

 

Lemon Blueberry Bread

This lemon blueberry bread recipe is the perfect example of how less is more when it comes to baking. Made with all-purpose flour, yogurt, ripe blueberries, and a splash of lemon, this blueberry bread is fragrant and full of flavor, while requiring very little effort to prepare.

More Healthy Blueberry Recipes:

 

Print

Lemon Blueberry Bread

Author: Stephanie Kay

This healthy blueberry bread recipe is made with plain yogurt, ripe blueberries and fresh lemon for a moist, fluffy, and delicious loaf!

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 60 minutes
  • Total Time: 1 hour 10 minutes
  • Yield: 10 slices 1x
  • Category: Snack
  • Method: Baked
  • Cuisine: American
Print Recipe
Scale

Ingredients

  • 2 cups all-purpose flour
  • 1 teaspoon baking soda
  • 1 teaspoon baking powder
  • 1/2 teaspoon salt
  • 1/2 cup sugar
  • 2 eggs
  • 1/2 cup plain yogurt
  • 1/3 cup melted butter, plus more for greasing
  • 1/4 cup milk
  • 1 teaspoon vanilla extract
  • 1 lemon, zested and juiced
  • 1 cup blueberries, fresh or frozen

Instructions

  1. Preheat the oven to 350°F and grease an 8 x 4 loaf pan with butter.
  2. In a medium bowl, combine all of the dry ingredients: flour, baking soda, baking powder, salt and sugar, and stir to combine.
  3. In a small bowl, add the blueberries and 1 to 2 tablespoons of the flour mixture. Gently stir or toss the blueberries in the flour mixture until they are coated in flour. This helps to ensure that the blueberries do not fall to the bottom of the pan while baking. (If using frozen berries, ensure that they are added frozen, do not allow them to thaw as they will bleed in the batter.)
  4. In a large bowl, combine the wet ingredients; eggs, yogurt, melted butter, milk, vanilla extract, lemon juice and lemon zest, and whisk until well combined.
  5. Add the dry ingredients to the wet ingredient and stir until well combined. Gently fold in blueberries, stirring with a spatula, until evenly mixed into the batter. (Depending on the brand and percentage of yogurt you use, you may have to add an extra splash of milk if your batter is too thick.)
  6. Transfer the batter to the greased loaf pan and transfer to the oven for 60-70 minutes until a toothpick comes out clean. At the 30-40 minute mark, once the loaf is golden on top, loosely cover the loaf pan with a piece of aluminium foil to stop the top from burning.
  7. Once cooked, remove blueberry loaf from the oven and allow the loaf to cool completely in the loaf pan. Once cooled, slice into 10 even slices.
  8. This blueberry bread can be served immediately or stored in an airtight container for up to 5 days or the freezer for up to 3 months.

Notes

YOGURT: Greek yogurt can be substituted if needed, however, you may need to add an extra splash or two of milk as it can make the batter a little too thick.

MILK: Almond milk can be substituted if needed.

BUTTER: Coconut oil or olive oil can be substituted if needed.

EGGS: Flax eggs can be substituted if needed.

Nutrition

  • Serving Size: 1 slice
  • Calories: 226 calories
  • Sugar: 13 grams
  • Fat: 8 grams
  • Carbohydrates: 33 grams
  • Fiber: 1 gram
  • Protein: 6 grams

Keywords: healthy, easy, with yogurt, blueberry loaf

Did you make this recipe?

Share a photo and tag us — we can’t wait to see what you’ve made!

Crispy Beef Bowls

Published on by

Made with ground beef, ginger, garlic, and fluffy rice, these Korean-style crispy beef bowls are quick and easy to make and sure to be a family favorite. These bowls work equally well for lunch, dinner, or a healthy meal prep idea.

Crispy Beef Bowls

 

There’s no denying that after a long day at the office, the thought of cooking dinner can seem like an added weight on your shoulders. Fortunately, with the right ingredients, you can easily create a delicious and nutritious meal in under 30 minutes, and these crispy beef bowls are the perfect recipe to do exactly that.

How to Make Ground Beef Bowls

Thanks to the use of ground beef, this recipe is incredibly quick to prepare, however, the key to a really tasty bowl is crispy and flavourful beef. For the best results, you’ll want to use a really hot pan, add lots of flavors and allow the beef to cook longer than expected until it’s nice and crispy.

  • Heat a large cast-iron skillet to high heat,
  • Warm the cooking oil,
  • Add the ground beef,
  • Brown the ground beef,
  • Add seasonings,
  • Continue to cook the ground beef until crispy,
  • Add to bowls and serve with fixings of your choice!

What to Serve with Korean-Style Beef Bowls

Once you’ve cooked the beef, you can truly serve the bowls with any sides that you like. More traditional recipes will serve the ground beef on a bed of fluffy rice, however, if you are looking for a low-carb option, you could also serve it on a bed of cauliflower rice or simply add extra vegetables. In addition to rice and vegetables, ground beef bowls can be topped with condiments such as chopped peanuts, spring onion, fresh mint, sliced cucumber, kimchi, hot sauce, lime wedges, and/or sesame seeds. The nice thing about these bowls is that the combinations are endless so you can easily adjust the ingredients to suit your dietary needs and budget.

 

Korean Beef Bowls

 

Not only are these Korean-inspired beef bowls ready in less than 30 minutes, but the ground beef is cooked in one pan making clean up a breeze. Although this recipe calls for the bowls to be served warm, they can also be served cold, and the vegetables can be added raw or cooked depending on what you prefer.  Whip up these Korean-inspired beef bowls for dinner tonight and store the leftovers in the fridge for a quick and easy lunch whenever you need it!

More Healthy Beef Bowls:

Print
Korean Beef Bowls

Crispy Beef Bowls

Author: Stephanie Kay

Ready in less than 30 minutes, these crispy beef bowls are delicious hot or cold making them a quick and easy dinner or simple meal prep idea.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 15 minutes
  • Total Time: 25 minutes
  • Yield: 4 bowls 1x
  • Category: Main
  • Method: Stovetop
  • Cuisine: Korean
Print Recipe
Scale

Ingredients

Crispy Beef:

  • 1 pound ground beef
  • 1 tablespoon sesame oil
  • 1 tablespoon ginger root, grated
  • 2 cloves garlic, minced
  • 1 teaspoon chilli flakes
  • 2 tablespoons soy sauce
  • 1 tablespoon honey
  • Salt and pepper

Bowls:

  • 1 cup long-grain white rice, dry
  • 2 carrots, shredded or cut into ribbons
  • 1 cup red cabbage, shredded
  • 4 radishes, thinly sliced
  • 2 spring onions, thinly sliced
  • 1 lime, cut into wedges
  • Fresh mint or cilantro, to serve
  • Sesame seeds, to serve

Instructions

  1. In a small saucepan on medium-high heat, combine rice with 2 cups of water and a pinch of salt. Bring to a boil, cover, reduce to a simmer and cook until all of the water has been absorbed and the rice can be fluffed with a fork, about 15 minutes.
  2. In a cast-iron or heavy-bottom skillet, warm sesame oil to medium-high heat.
  3. Add ground beef, breaking it apart with a wooden spoon, season with a pinch of salt and pepper and cook for 4-5 minutes until lightly browned.
  4. Add ginger, garlic, chilli flakes, soy sauce and honey, and stir to combine. Continue to cook the beef until dark brown and crispy.
  5. Once the beef is cooked, assemble the bowls; divide the rice, vegetables and beef evenly across the bowls.
  6. Top with sesame seeds, fresh mint or coriander, and lime wedges to serve.

Nutrition

  • Serving Size: 1 bowl
  • Calories: 426 calories
  • Sugar: 10 grams
  • Fat: 8 grams
  • Carbohydrates: 58 grams
  • Fiber: 8 grams
  • Protein: 32 grams

Keywords: ground beef, rice, healthy, easy, asian

Did you make this recipe?

Share a photo and tag us — we can’t wait to see what you’ve made!

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.

Learn More