Stephanie Kay Nutrition

Real Food for Real Life

Greek Chicken Burgers

Published on by

Made with red onion, oregano, parsley, feta cheese, and ground chicken and topped with tangy yogurt sauce, these Greek chicken burgers are a delicious twist on a classic burger. Serve them on a bun, in a lettuce wrap, or on top of a salad for a protein-packed meal filled with Greek flavors.

Healthy Chicken Burger Recipe

 

I made a homemade tzatziki-style yogurt sauce to go with these Greek chicken burgers, however, to save on time, you could certainly use a store-bought tzatziki sauce if you prefer. Not to mention, although these Greek-inspired burgers are made with ground chicken ground turkey would work just as well.

More Healthy Burger Recipes:

 

Print
Healthy Chicken Burger Recipe

Greek Chicken Burgers

Author: Stephanie Kay

These quick, easy and healthy chicken burgers are filled with Greek flavours! Grilled to perfection and topped with a cucumber yogurt sauce, these Greek chicken burgers are delicious served on a bun, in a lettuce wrap, or on top of your favourite salad.

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

Ingredients

Chicken Burgers:

  • 1lb. ground chicken
  • 1/4 cup red onion
  • 2 garlic cloves, minced
  • 1 teaspoon oregano
  • 1/4 cup parsley, finely chopped
  • 1/4 cup feta cheese, crumbled
  • 1/4 cup breadcrumbs
  • 1 egg

Yogurt Sauce (optional):

  • 1/2 cup Greek yogurt, plain
  • 1/2 cup cucumber, cored and grated
  • 2 tablespoons parsley, fresh, minced
  • 2 tablespoons dill, fresh, minced
  • 1/2 lemon, juiced
  • 1 clove garlic, grated
  • Salt
  • Pepper

To Serve:

  • 4 burger buns
  • Lettuce, leaves
  • Tomato, thinly sliced
  • Cucumber, thinly sliced
  • Red onion, thinly sliced

Instructions

  1.  In a small bowl or jar, add the sauce ingredients; Greek yogurt, cucumber, parsley, dill, lemon juice, garlic, and whisk to combine. Season with salt and pepper to taste and set aside.
  2. In a large bowl, add the burger ingredients; ground chicken, red onion, oregano, parsley, garlic, feta, breadcrumbs, and egg, and use your hands to combine the ingredients.
  3. Once combined, separate the chicken mixture into 4 equal portions and use your hands to shape them into patties.
  4. Heat a grill or grill pan to medium-high heat, then add patties and cook for 5-6 minutes per side until cooked through to an internal temperature of 165ºF.
  5. Once the burgers are cooked, remove them from the grill and assemble them on buns with yogurt sauce or tzatziki and toppings of your choice.
  6. Any leftover burger patties can be stored in an airtight container in the fridge for up to 5 days.

Nutrition

  • Serving Size: 1 burger patty
  • Calories: 238 calories
  • Sugar: 1 gram
  • Fat: 13 grams
  • Carbohydrates: 7 grams
  • Fiber: 1 gram
  • Protein: 24 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!

Greek Village Salad (Horiatiki)

Published on by

Horiatiki, or Greek village salad, is a classic Greek salad made with the perfect combination of fresh seasonal vegetables and salty feta cheese. Made of seasonal vegetables, salty feta cheese, and a simple Greek dressing, this salad is well-balanced, packed full of fiber, and a great recipe for a quick and easy lunch or dinner.

Greek Village Salad Horiatiki

Horiatiki: Greek Village Salad

Greek village salad, known as horiatiki salata, is a traditional Greek salad consisting of tomatoes, cucumber, onion, olives, and feta cheese. Although it is most commonly made with tomatoes and cucumber, horiatiki can be made in a variety of different ways depending on what vegetables are in season, however, it almost always includes feta and oregano. Thanks to its versatility, it’s the perfect dish for warm summer evenings or lazy lunches as it requires minimal time to prepare and absolutely no cooking at all.

Village Salad vs. Greek Salad

The primary difference between a traditional Greek salad (horiatiki) and a North American-style Greek salad is that a village salad does not include lettuce. The horiatiki salad is the “original” Greek salad, while a Greek salad is an adapted version that includes a base of lettuce, in addition to the traditional tomatoes, cucumber, onion, and olives.

 

Horiatiki Recipe

How to Make a Greek Village Salad

  • Mix the dressing,
  • Combine the chopped vegetables,
  • Cover the vegetables with the dressing,
  • Toss to combine,
  • Top with feta cheese,
  • And serve!

This village salad can be served on its own with a side of crusty bread or makes a wonderful side dish to grilled meats. If you want to make it ahead of time, simply combine the vegetables and add the dressing when you are ready to serve.

More Greek-Inspired Recipes:

 

Print
Greek Village Salad Horiatiki

Greek Village Salad (Horiatiki)

Author: Stephanie Kay

Made with fresh tomatoes, cucumber, kalamata olives and feta cheese, this Greek village salad, also known as horiatiki, works well as a simple side dish or light lunch idea.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Total Time: 10 minutes
  • Yield: 6 servings 1x
  • Category: Salads
  • Method: By Hand
  • Cuisine: Greek
Print Recipe
Scale

Ingredients

Village Salad:

  • 4 tomatoes, cut into wedges
  • 1 cucumber, sliced
  • 1 green pepper, cubed
  • 1 red pepper, cubed
  • 1/4 cup onion, thinly sliced
  • 1/2 cup kalamata olive, pitted
  • 6 ounces feta cheese, cut into chunks

Greek Dressing:

  • 1/4 cup olive oil
  • 1 tablespoon red wine vinegar
  • 2 tablespoons lemon juice
  • 1 teaspoon dried oregano
  • 2 cloves garlic, grated or minced
  • 1/2 teaspoon salt

Instructions

  1. In a small bowl or jar, add all of the dressing ingredients and whisk to combine.
  2. In a large bowl, add all of the sliced vegetables; tomatoes, cucumber, bell peppers, red onion and olive.
  3. Cover the vegetables with the dressing and toss until everything is well-coated and top with slices of feta cheese.
  4. This salad can be served immediately or stored in the fridge for up to 3 days.

Nutrition

  • Serving Size: 1 serving
  • Calories: 199 calories
  • Sugar: 6 grams
  • Fat: 17 grams
  • Carbohydrates: 9 grams
  • Fiber: 2 grams
  • Protein: 6 grams

Keywords: horiatiki, dressing, authentic, simple

Did you make this recipe?

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

 

15 of the Most Hydrating Foods

Published on by

We’ve all heard the rule about drinking 8 glasses of water per day and, while water is important, there are many other ways to hydrate the body that don’t involve a glass of water at all. In fact, many fruits, vegetables, and whole foods are packed full of water and can help to contribute to your daily water intake and overall hydration levels. So, here are some of the most hydrating foods to help you boost your body’s hydration and some simple ways to eat them.

Most Hydrating Foods

Why is it important to stay hydrated?

Proper hydration of the body is extremely important for overall health. Not only is the body made up of 80% water but water is crucial for numerous bodily functions. Water in the body helps to regulate temperature, lubricate joints, prevent infections, deliver nutrients to cells, and keep organs functioning properly. (1) Proper hydration also helps to regulate and improve sleep, cognition, and mood. In fact, not consuming enough water has been shown to lead to dehydration which can cause headaches, skin issues, muscle cramping, and low blood pressure, just to name a few. (2)

What are the best foods for hydration?

While drinking water is important, it is also important to understand that you can find water in many whole foods. From fruits to vegetables to dairy products, there are many whole foods that contain water and can help to contribute to your overall water intake and hydration levels. Here are some of the most hydrating foods available and some simple ways that you can incorporate them into your diet.

List of the Most Hydrating Foods

Here is a list of the most hydrating foods you can add to your diet today:

1. Cucumber

Water Content: 96%

Cucumbers have the highest water content of any whole food. Not only are cucumbers high in water and low in calories, but they are a decent source of vitamin K, potassium, and magnesium. (3)

How to Eat It: Cucumbers are great served with hummus, in sandwiches, or added to salads like this Mango and Cucumber Salad.

2. Lettuce

Water Content: 96%

Although conventional lettuce is not quite as nutrient-dense as some of its leafy green counterparts, it is packed full of water and incredibly hydrating. High in fiber and low in carbohydrates, lettuce is a source of vitamin A, vitamin K, and folate. (4)

How to Eat It: Add lettuce to your favorite green smoothie, include it in your favorite salad, or use it as a wrap like these Asian Chicken Lettuce Wraps.

3. Radishes

Water Content: 95%

An often-overlooked vegetable, radishes are packed full of water and offer a delightfully peppery flavor to any dish. Radishes are a good source of fiber and vitamin C and provide trace amounts of numerous other minerals. (5)

How to Eat It: Radishes are great raw, steamed, sautéed, or roasted, and work well thinly sliced in salads like this Cucumber & Radish Salad.

4. Celery

Water Content: 95%

Made mostly of water and fiber, celery is incredibly low in calories at just 16 calories per 1-cup serving. Much like lettuce, celery is particularly high in vitamin A, vitamin K, and folate, and it’s also packed with natural salts and magnesium, which can help to balance electrolytes. (6)

How to Eat It: Celery can be eaten on its own, with dip, or included in the base of any soup like this Easy Chicken & Rice Soup.

5. Tomatoes

Water Content: 95%

From sweet cherry tomatoes to large beef tomatoes, there are many different ways to enjoy this water-packed vegetable. Tomatoes are a good source of immune-boosting vitamins A and C, as well as antioxidants such as lycopene. (7)

How to Eat It: Tomatoes can be consumed raw but release more of their antioxidant properties when cooked like in this Roasted Tomato & White Bean Soup.

6. Watermelon

Water Content: 95%

As the name implies, watermelon is packed full of water. A 1-cup serving of watermelon provides 1/2 cup of water, as well as fiber, vitamin C, vitamin A, and magnesium. Thanks to its high water content, watermelon has a low-calorie density, meaning you can consume a lot of watermelons while consuming very few calories. (8)

How to Eat It: Watermelon is most delicious consumed fresh on its own but can also be blended into smoothies and desserts or incorporated into a fruit or vegetable salad like this Arugula, Watermelon & Feta Salad.

 

Most Hydrating Foods

7. Strawberries

Water Content: 91%

Strawberries are one of the highest water-containing berries compared to raspberries and blueberries, which contain about 85% water and therefore also hydrating foods. In addition to water, strawberries are a good source of soluble fiber, vitamin C, folate, and manganese. (9)

How to Eat It: Strawberries are great on their own but also work well raw in salads, blended into smoothies or cooked into baked goods like this Strawberry Baked Oatmeal.

8. Cabbage

Water Content: 92%

While considered a cruciferous vegetable, cabbage has impressively high water content. Cabbage is well known for being a source of fiber and it also contains decent amounts of vitamins C, folate, and other trace minerals. (10)

How to Eat It: Cabbage is commonly used in coleslaws and salads but also tastes delicious roasted or cooked into soups and stir-fries like this Rainbow Chicken Stir-Fry.

 

Cabbage Water Content

9. Cauliflower

Water Content: 92%

Also considered a cruciferous vegetable, much like cabbage, cauliflower also contains an impressive amount of water. Not to mention, cauliflower only contains 25 calories and 5 grams of carbohydrates per 1-cup serving making it a great low-carb alternative to grains and potatoes. (11)

How to Eat It:  Cauliflower can be boiled, steamed, or roasted and works well as an alternative to rice or potatoes when made into cauliflower rice or Garlic Mashed Cauliflower.

10. Milk

Water Content: 91%

Although often mistakenly considered unhealthy, milk is a hydrating whole food that is nutrient-dense. Not only is milk, especially skim milk, made primarily of water but it’s high in protein, packed with over 15 essential nutrients, and is an incredibly versatile ingredient that you can use a number of different ways. (12)

How to Eat It: Milk can be consumed on its own, added to smoothies, incorporated into soups, stews and casseroles, or added to breakfast bowls like this Homemade Bircher Muesli.

 

Milk Water Content

11. Spinach

Water Content: 91%

Spinach is a dark leafy green that punches far above its weight in nutritional value. A 1-cup serving of raw spinach contains a mere 7 calories, 2 grams of protein, and 1 gram of fiber. Not to mention, when cooked, spinach wilts down into a small portions so you can easily add numerous servings of spinach to any dish without much effort. (13)

How to Eat It: Spinach makes a great base for salads, can be blended into dips or smoothies, or cooked directly into any hot dish like this Green Lentil & Spinach Curry.

12. Cantaloupe

Water Content: 90%

Bursting with sweet summer flavors, cantaloupe (or any melon for that matter) is packed full of water and natural sugars. A 1-cup serving of cantaloupe provides 1/2 cup of water, fiber, and vitamin C and is a great source of beta-carotene, which the body converts to vitamin A. (14)

How to Eat It: Cantaloupe is best served on its own, in a simple fruit salad, or grilled on the BBQ.

 

Cantaloupe Water Content

13. Broccoli

Water Content: 89%

Along with cabbage and cauliflower, broccoli is part of the cruciferous vegetable family. Although it might not be the first food that comes to mind when you think about hydrating foods, broccoli is almost 90% water and is a great source of fiber, iron, potassium, and vitamin C.  (15)

How to Eat It: Broccoli is often boiled, steamed, or roasted, but also works well raw in cold dishes like this Make-Ahead Quinoa & Broccoli Salad.

14. Carrots

Water Content: 88%

Best known for their high beta carotene content, carrots are also a good source of water and one of the best hydrating foods. Carrots, regardless of the color, are packed full of water, fiber, potassium, and folate. (16)

How to Eat It: Carrots are a great snack served with hummus or dip, included in salads, cooked into soups, stews or stir-fries, or cooked into baked goods like these Carrot Cake Breakfast Cookies.

15. Peaches

Water Content: 88%

This juicy summer fruit is packed full of water and fiber. Best consumed with the skin on for maximum nutritional value, peaches are a good source of vitamin C and potassium. (17)

How to Eat It: Peaches are a simple grab-and-go snack, that can be blended into smoothies, added to yogurt, baked into baked goods, or used as a condiment for savory dishes like these Grilled Pork Chops with Peach Salsa.

 

Peach Water Content

The Bottom Line

Hydration is incredibly important for our health and, in addition to drinking water, including more fruits, vegetables and whole foods in your diet is a great way to incorporate more water in your diet.  While drinking water is important, there are many hydrating foods that can consume to help increase your water intake and support your overall health.

Easy Black Bean Burgers

Published on by

Nothing says summer like burgers and, whether you’re vegetarian or not, these easy black bean burgers are a recipe that everyone is sure to love. Made with canned black beans, rolled oats, and spices, these homemade black bean burgers are ready in 20 minutes and packed full of flavor, fiber, and plant-based protein.

Black Bean Burger Recipe

How to Make Black Bean Burgers

Once you’ve decided what ingredients you want to include in your recipe, making the black bean burgers is pretty straightforward.

  1. Cook all of the raw ingredients,
  2. Combine all of the ingredients in a food processor,
  3. Blend until well combined.
  4. Shape into patties,
  5. Cook!

How to Cook Black Bean Burgers

Once prepared, black bean burgers can be cooked like any other burger patty; on the grill, in a grill pan, in a skillet, or in the oven. For the best results, ensure that your grill or pan is nice and hot before adding the burgers, this will help to ensure that the black bean burger patty does not fall apart. You can also add an egg or two to ensure that the patty holds together nicely.

Best Toppings for Black Bean Burgers

Once cooked, you can top your black bean burger any way you like, just like a regular burger! Some of the most popular black bean burger toppings include:

  • Lettuce
  • Tomato
  • Red Onion
  • Mayo
  • Chipotle Mayo
  • Cheese
  • Avocado
  • And many more!

 

Healthy Black Bean Burgers

 

This black bean burger recipe not only works well as a healthy vegetarian dinner but works equally well as a meal prep idea and can be served hot or cold, as a burger, topped onto a salad, or on its own.

More Black Bean Recipes:

Print
Black Bean Burger Recipe

Easy Black Bean Burgers

Author: Stephanie Kay

Made with canned black beans, rolled oats, soy sauce and spices, these black bean burgers are healthy, vegan, vegetarian, gluten-free and packed full of flavour!

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 10 minutes
  • Total Time: 20 minutes
  • Yield: 4 patties 1x
  • Category: Mains
  • Method: Grill
  • Cuisine: Gluten-Free
  • Diet: Vegan
Print Recipe
Scale

Ingredients

Black Beans Burgers:

  • 2 (15oz) cans black beans, strained and rinsed
  • 1/2 cup rolled oats
  • 1 small onion, diced
  • 2 cloves garlic, minced
  • 1 teaspoon chili powder
  • 1 teaspoon paprika
  • 2 teaspoons ground cumin
  • 2 tablespoons soy sauce or tamari
  • 1 teaspoon olive oil
  • Salt and pepper
  • 1 egg (optional)

Toppings (optional):

  • Burger buns
  • Tomato
  • Lettuce
  • Red Onion
  • Chipotle mayo

Instructions

  1. Heat olive oil in a pan on medium-high heat. Add onion and garlic and cook for 3-5 minutes until tender.
  2. In a food processor or blender, add rolled oats and pulse into a fine meal, about 30 seconds.
  3. Add black beans, cooked onions, cooked garlic, chili powder, ground cumin, paprika and soy sauce to the food processor and pulse until well incorporated, scraping down the sides as needed. The mixture should be well combined but not too mushy, a few black bean chunks should remain. Season with additional salt and pepper to taste. (If you want to add an egg to help bind the mixture, add it at this time by whisking it and incorporating it with a spatula.)
  4. Remove black bean mixture from the food processor and shape into 4 burger patties.
  5. Heat a grill, grill pan or pan to medium-high heat (if using a pan, add a drizzle of olive oil), add burger patties to the grill and cook for 5-6 minutes per side until golden brown and heated through.
  6. Once cooked, add black bean patties to burger buns and layer with toppings of your choice.
  7. Once cooled, the burgers can be stored in an airtight container in the fridge for up to 5 days or in the freezer for up to 3 months.

Notes

Feel free to add an egg to help bind the mixture if you find it too crumbly or soft.

Nutrition

  • Serving Size: 1 patty
  • Calories: 272 calories
  • Sugar: 3 grams
  • Fat: 2 grams
  • Carbohydrates: 48 grams
  • Fiber: 17 grams
  • Protein: 16 grams

Keywords: black beans, rolled oats, soy sauce, cumin, healthy, easy, vegetarian

Did you make this recipe?

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

Green Edamame Salad

Published on by

Covered in an Asian-inspired ginger sesame dressing, this green edamame salad is fresh, fragrant, and full of flavor. This salad works equally well as a vegetarian main course or a side dish to grilled fish or meat.

Edamame Salad

If you’re looking to mix up your salad rotation, look no further than this edamame bean salad. Although not always considered a common salad ingredient, edamame is a versatile ingredient that works well in hot and cold recipes and is a high-protein and high-fiber whole food making it the perfect addition to any healthy diet.

What is edamame?

In case you’re not familiar with it, edamame is the Japanese name for whole, immature soybeans and translates directly to “stem beans”. Like most beans, edamame beans have a softer texture and sweeter taste than actual soybeans because they are not fully mature. Edamame can be found in the freezer section of most major grocery stores and is sold both in the pod and hulled.

Edamame Nutrition

Edamame, much like soy, is considered a good source of plant-based protein and is the cornerstone of many vegetarian and vegan diets. One cup (155 g) of frozen, prepared edamame provides (1):

  • Calories: 188
  • Protein: 18.4 grams
  • Fat: 8.06 grams
  • Carbohydrates: 13.8 grams
  • Fiber: 8.06 grams
  • Sugar: 3.38 grams
  • Iron: 20% of the Daily Value (DV)
  • Calcium: 10% of the DV
  • Magnesium: 25% of the DV
  • Phosphorus: 26% of the DV
  • Potassium: 19% of the DV
  • Folate: 115% of the DV
  • Vitamin K1: 56% of the DV
  • Thiamine: 20% of the DV
  • Riboflavin: 14% of the DV
  • Copper: 27% of the DV

Edamame contains significantly more vitamin K and folate than other beans, in fact, consuming one cup of edamame beans will provide more than half the recommended daily intake of vitamin K and more than 100% of our daily folate intake.

Can you put edamame in salad?

Absolutely! Hulled edamame is a great addition to any salad. Not only does it provide a boost of vegetarian protein but it provides a boost of fiber at the same time.

How to Make Edamame Salad

Since edamame is a bean, it is great for hearty salads and lasts for days in the fridge. Making an edamame bean salad is actually quite easy:

  • Thaw frozen, shelled edamame beans,
  • Combine with chopped vegetables of your choice,
  • Cover in your favorite dressing,
  • Toss to combine,
  • And that’s it!

Once prepared, edamame salad can easily be stored in the fridge for up to 3 days and works equally well as a main course or as a simple side dish. While you can certainly use a store-bought oil and vinegar dressing, making an Asian-inspired dressing is quite easy and arguably provides better flavor.

Asian Cucumber Salad

This edamame salad recipe was actually inspired by one of my favorite takeaway salads from Mark’s and Spencer. When I lived in England it was one of my go-to options for a quick and easy lunch and I’ve loved the flavors ever since. Fortunately, with a bit of resourcefulness and trial and error, I was able to create this edamame salad with very similar flavors. Simple, fresh, fragrant, and packed full of vegetarian protein, this green edamame salad with ginger sesame dressing is a quick and easy recipe you can enjoy any month of the year.

More Healthy Make-Ahead Salads:

 

Print
Edamame Salad

Green Edamame Salad

Author: Stephanie Kay

Made with cucumber, peas and covered in an Asian-inspired ginger sesame dressing, this edamame salad is a quick, easy and high-protein recipe that works well as a main course or a side dish.

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

Ingredients

Edamame Salad:

  • 2 cups frozen edamame, thawed
  • 1 cup snap peas, sliced
  • 1/4 cup frozen green peas, thawed
  • 1/2 cucumber, diced
  • 2 cups watercress
  • 2 tablespoons fresh mint, thinly sliced
  • 2 teaspoons sesame seeds

Ginger Sesame Dressing:

  • 3 tablespoons olive oil
  • 1 tablespoon lime juice
  • 1 teaspoon lime zest
  • 1 teaspoon soy sauce, or tamari
  • 1 teaspoon honey
  • 1/2” inch fresh ginger, grated
  • 1/4 teaspoon salt, plus more to taste

Instructions

  1. In a small bowl or jar, add dressing ingredients, whisk together until combined and set aside.
  2. In a large bowl, combine the edamame, snap peas, green peas, cucumber, watercress, mint and toss to combine.
  3. Drizzle the salad with the dressing and toss again to ensure everything is well coated.
  4. Taste the salad, season with additional sea salt and pepper to taste and sprinkle with sesame seeds to serve.
  5. The salad can be served immediately or stored in an airtight container in the fridge for up to 3 days.

Notes

This edamame salad recipe calls for watercress, however, spinach, arugula and pea shoots would all work equally well.

Nutrition

  • Serving Size: 1 serving
  • Calories: 198 calories
  • Sugar: 5 grams
  • Fat: 14 grams
  • Carbohydrates: 13 grams
  • Fiber: 5 grams
  • Protein: 9 grams

Keywords: cucumber, peas, ginger, sesame, healthy, easy

Did you make this recipe?

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

Are Smoothies Good For You?

Published on by

Fruit smoothies, green smoothies, and protein smoothies have been a popular wellness trend for the past decade and are often touted as the holy grail of nutrition and a solution to weight loss, but is it truly that simple? Although a cup of blended fruit might seem like an ideal way to start your day, there are both some benefits and some drawbacks to smoothies. It all depends on how they are made.

Are smoothies good for you?

What are smoothies?

Smoothies are defined by Merriam-Webster dictionary as “a creamy beverage made of fruit blended with juice, milk, or yogurt“. Although there are many different types of smoothies, the most basic smoothie begins with a base (fruit or vegetable) and includes a liquid (water, juice, milk, or non-dairy milk).  In addition to fruits and vegetables, smoothies sometimes contain additional ingredients such as ice, yogurt, nuts, seeds, protein powder, herbs, and supplements. Unlike juices, smoothies are made by blending whole fruits and vegetables and therefore still contain fiber.

Types of Smoothies

Although smoothies come in many different shapes, sizes, and formats, there is significant overlap between them.  Some of the most common types of smoothies include:

  • Fruit Smoothies:  As the name implies, fruit smoothies are made primarily of one or more types of fruit. Although they are primarily made of fruit, they may also contain vegetables or additional ingredients, and are typically very sweet in nature.
  • Green Smoothies: As the name implies, green smoothies are green in color thanks to the inclusion of leafy green vegetables such as spinach or kale. Green smoothies can also contain additional ingredients, may or may not contain fruit, and tend to be less sweet in nature.
  • Protein Smoothies: Protein smoothies contain a major source of protein and may contain fruit and/or vegetables. Common protein sources for smoothies include Greek yogurt, tofu, and/or protein powder.

Variations in Smoothies

Because smoothies are essentially a recipe, there is no single standard way of making them and, therefore, there is a lot of variation among them. Generally speaking, smoothies are made of whole foods (fruits, vegetables, yogurt, milk, etc…), however, some store-bought and pre-made smoothies do contain additional, more processed, ingredients. Some of the most popular smoothie chains and fast-food restaurants offer “smoothies” on their menus, however, when you dive into the ingredients you often see that their smoothies are made with everything from frozen yogurt to refined sugar and preservatives. Notably, many of Booster Juices’ smoothies and Freshii’s smoothies are made with frozen yogurt, while many of Jamba Juice’s smoothies are made with sherbet, Baskin Robins’ smoothies are made with numerous preservatives and some of Tim Hortons’ smoothies contain three forms of added sugar.

It is important to understand that there is a lot of variation in the term “smoothie” and not all smoothies are created equal. When it comes to real food smoothies, especially when made at home, there are many benefits to them.

Benefits of Smoothies

Whether you are using smoothies as a quick breakfast, simple snack, or post-workout shake, there are many benefits to real food smoothies. Smoothies can help to:

  • Increase Fruit and Vegetable Intake: Smoothies are a simple way to increase your overall fruit and vegetable intake without much effort. Fruits and vegetables are rich in fiber, vitamins, and minerals and they have been shown to provide a wide variety of health benefits.
  • Increase Fibre Intake: When made with fruits and vegetables, smoothies can help to increase overall fiber intake, which is essential for overall health. Fiber-rich foods help to support digestion, promote gut health, regulate blood sugar, lower cholesterol, regulate weight and regulate appetite.
  • Can Be Tailored to Meet Personal Needs: One of the best things about smoothies is that they are truly just recipes. Depending on whether you want to use a smoothie in addition to a meal, as a replacement for a meal, as a snack or as a post-workout shake, the ingredient options are endless and you can create a smoothie with specific ingredients to meet your personal needs.
  • Quick & Convenient: Smoothies are great as a grab-and-go breakfast or when you need a healthy meal in a pinch. Not only are smoothies quick to blend together, but ingredients can be pre-prepared, stored in the freezer, and ready whenever you need them.
  • Kid-Friendly: Kids are not always the biggest fans of fruits and vegetables, especially raw, so masking vegetables in smoothies with a bit of fruit is a great way to ensure they are consuming these nutrient-dense foods in their diets.

Drawbacks of Smoothies

Although smoothies can be a healthy option, when not made with care, they can also become a less-than-ideal option. Here are some of the potential drawbacks of smoothies:

  • Can Be High in Sugar: When made with lots of fruit, fruit juice, sweetened yogurts, and/or added sweeteners, smoothies can be incredibly high in sugar. Although many of these sugars may be natural, even too much of a good thing can be a bad thing. Some pre-made smoothies will boast labels with “no added sugar” and although this may be true, the total amount of sugar in a smoothie can still be problematic, even if it’s coming from real food. A simple way to mitigate this is to a) limit the total number of sources of sugar (fruit, fruit juice, sweeteners, etc…),  b) use smaller portions of fruit, c) use sugar-free liquids, and/or d) add more vegetables and sources of protein.
  • Can Be Low in Protein: If you are not intentionally adding a source of protein to your smoothie it may end up becoming a bit of a sugar bomb, and this is especially problematic if you are using smoothies as a meal replacement or post-workout meal. Although not every smoothie needs to be high in protein, especially if you are consuming it along with other food, when using it as a meal replacement, adding protein to your smoothie will help to ensure that you are eating a more balanced meal and this will help to balance your blood sugar, keep you full, and mitigate additional cravings in the long-term.
  • Not Optimal for Digestion: Although smoothies are often described as “easier on digestion”, that is not always the case. It is important to understand that the digestive process begins in the mouth and is stimulated by the act of chewing. The mastication of food helps to stimulate the enzymes in our saliva and stimulates the production of hydrochloric acid and digestive enzymes in the stomach. Therefore, by drinking blended fruits and vegetables, as opposed to chewing them, the digestive process is not stimulated in the same way. Although it is not the case for everyone, individuals who struggle with digestion or gut health may experience more negative side effects from drinking smoothies, such as bloating, gas, or indigestion.

Are fruit smoothies healthy?

Are smoothies as good as eating fruit?

It depends. According to some experts, blended fruit is not completely nutritionally equivalent to chewing whole foods as some of the fiber is lost in the process, and digestion is not stimulated in the same way. However, generally speaking, most of the nutritional properties remain present and, therefore, using smoothies as a way to increase your overall fruit and vegetable intake is fine, especially when they are homemade.

Are fruit smoothies good for you?

It also depends. If you are consuming a smoothie solely made of fruit, it is important to consider the amount of sugar present and where you might consume additional sugars throughout the day in an effort to control your total sugar intake. If you are looking to use fruit smoothies as a meal replacement, it is best to limit the total amount of fruit to 1 or 2 servings, and include a source of protein and a source of fat to ensure you are eating a balanced meal. If you wouldn’t eat 2 bananas, 1 cup of mango, 12 strawberries and 1 orange in one individual meal don’t blend it all into one drink.

Are green smoothies good for you?

Again, it depends. If you have trouble consuming green vegetables, adding them (or masking them) in a smoothie with some fruit is a great way to work on increasing your total vegetable intake. Much like fruit smoothies, if you intend to use green smoothies as a meal replacement, be sure to limit the total amount of sugar, including a source of protein, and include a source of fat to ensure it’s a well-balanced meal.

Are smoothies good for weight loss?

Although smoothies are often marketed as a weight-loss tool, they are not always the best solution. Much like any real food, smoothies can support a goal of weight loss but do not always support a goal of weight loss. On a foundational level, in order for weight loss to occur there must be a deficit in total calorie intake over a period of time (i.e. calories expended > calories consumed). When created with care, smoothies can be a simple way to reduce calorie intake at a meal, however, this can also be done by adjusting the total amount of calories consumed from real food at a meal. Whether you consume 300 calories from a smoothie or 300 calories from eggs and toast does not make a difference. It is the deficit created by the total number of calories that is most important when it comes to weight loss.

For long-term success, my suggestion is always to focus on whole foods, learn to consume them in appropriate amounts for your personal goals, and make choices that are sustainable. Yes, using smoothies as a meal replacement may help to reduce calorie intake, but if you don’t learn to do this will real food meals, do you want to be stuck drinking smoothies for the rest of your life simply to maintain your weight?

 

Are green smoothies healthy?

So, are smoothies healthy?

When made with real food, smoothies are most certainly a healthy choice. Whether you are opting for a fruit smoothie, a green smoothie, or a protein smoothie, when made with whole foods such as fruits, vegetables, yogurt, nuts, seed, or milk, smoothies can certainly be included in a healthy diet. The healthiness of a smoothie depends largely on its ingredients, its purpose, and the context of the individual’s overall diet and health goals.

How To Make a Healthy Smoothie

The best way to make a healthy smoothie is to make it yourself and, if you intend to use it as a meal replacement, create a balanced meal with fiber, protein, and fat. Here are some general guidelines for creating a healthy smoothie:

  • Use Real Food: Ensure that your smoothie is made solely of whole foods such as fruits, vegetables, nuts, seeds, yogurt, or milk.
  • Avoid Added Sugars: Limit any added sugars such as sweetened yogurt, sweetened fruit juice, or sweetened milk.
  • Include Protein: Ensure that you add a source of protein such as yogurt, Greek yogurt, cottage cheese, tofu, or protein powder to help create a more well-balanced meal.
  • Include Fat: Ensure that you include sources of fat such as whole milk, yogurt, cottage cheese, nuts, or seeds to help create a more well-balanced meal.

The Bottom Line

Some smoothies, especially homemade smoothies, are rich in nutrients, vitamins, and minerals and can be a good source of nutrition in a healthy diet. When making smoothies at home, it is best to focus on whole foods, avoid added sugars, and include a source of protein and fat, especially if you are using them as a meal replacement. If you are buying a pre-made or store-bought smoothie be sure to read the ingredients and choose varieties that are made with real food, have little to no added sugar, no artificial sweeteners, additives, or preservatives. Moreover, when buying pre-made smoothies be sure to check the serving size as many brands contain more than one serving per container.

Grilled Cilantro Lime Chicken

Published on by

Tender, juicy, and zesty, this grilled cilantro lime chicken is packed full of flavor thanks to a quick and easy cilantro lime marinade. Whip this up at your next summer BBQ or as a simple meal prep protein that you can use to create healthy meals all week long.

Cilantro Lime Grilled Chicken

 

Chicken thighs are one of my favorite things to cook on the grill. They are inexpensive, tasty, and incredibly easy to cook. Although I enjoy both bone-in and boneless chicken thighs, skinless and boneless chicken thighs are just so quick and easy to cook and are packed full of flavor. They have just enough dark meat to stay tender, but not enough to put anyone off, especially when they are covered in a flavourful marinade, and I think this cilantro lime chicken is the perfect way to do it.

How To Make Cilantro Lime Chicken

Making cilantro lime grilled chicken thighs is actually quite easy. All you need is a cilantro lime marinade, a bit of time, and a hot grill.

  • Chop the ingredients for the cilantro-lime marinade and whisk them together,
  • Pour the marinade over the chicken thighs,
  • Allow to marinate in the fridge for at least 30 minutes,
  • Heat the grill to medium-high heat,
  • Grill the chicken thighs until tender,
  • And that’s it!

Although this recipe is cooked on the grill, the chicken could also be cooked in a grill pan, baked in the oven, cooked in a slower cooker, or in an instant pot if needed.

How to Serve Cilantro Lime Grilled Chicken

This cilantro lime grilled chicken can certainly be served on its own but it’s extra tasty paired with a side of white rice, grilled sweet potato wedges, Mexican street corn salad, or a scoop of apple cider vinegar coleslaw. Plus, any leftover chicken works really well in tacos, salads, sandwiches, or soups.

Chicken Thighs or Chicken Breast?

Although this recipe calls for chicken thighs, chicken breasts will work equally well. However, you may need to adjust the cooking time slightly since chicken breasts are typically thicker in nature and will therefore take longer on the grill.

 

Cilantro Lime Chicken Recipe

 

If you ask me, this cilantro lime grilled chicken recipe is the perfect summer meal! Ready in under 30 minutes, crispy on the outside and tender on the inside, it’s a quick, easy and healthy dinner idea that the whole family is sure to love.

More Healthy Chicken Recipes:

 

Print
Cilantro Lime Grilled Chicken

Grilled Cilantro Lime Chicken

Author: Stephanie Kay

This cilantro lime grilled chicken recipe is made with chicken thighs, however, chicken breasts would work equally well.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 12 minutes
  • Total Time: 22 minutes
  • Yield: 4 servings 1x
  • Category: Main
  • Method: Grilled
Print Recipe
Scale

Ingredients

  • 1 lb chicken thighs, skinless, boneless
  • 1/3 cup olive oil
  • 2 limes, zested and juiced
  • 3 cloves garlic, minced
  • 1 tablespoon honey
  • 1/4 cup fresh cilantro, leaves and stems
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon black pepper

Instructions

  1. In a small food processor or a blender, combine the olive oil, lime zest, lime juice, garlic, honey, cilantro, cumin, salt and pepper and blend until well combined.
  2. Place chicken in a large bowl, pour cilantro lime marinade over all of the chicken and then, using your hands or tongs, toss until the chicken is well coated. Transfer the chicken to the fridge and allow to marinate for at least 30 minutes or up to 8 hours. (If time does not permit, you can grill the chicken right away, you just won’t get the same depth of flavour.)
  3. Once the chicken is ready, pre-heat a grill to medium-high heat.
  4. Add chicken to the grill and cook for 4-5 minutes per side, turning once, until the chicken is cooked through or a thermometer reads 165°.
  5. Once cooked, remove chicken thighs from the grill and allow to rest for 5 minutes before serving, this helps to preserve the juices.
  6. To serve, garnish with fresh cilantro and lime wedges.

Notes

Want to use chicken breasts instead of chicken thighs? Follow the same instructions and simply increase to cooking time by 1 or 2 minutes per side until the chicken is tender or a thermometer reads 165°.

Nutrition

  • Serving Size: 1 serving
  • Calories: 285 calories
  • Sugar: 5 grams
  • Fat: 18 grams
  • Carbohydrates: 8 grams
  • Fiber: 0 grams
  • Protein: 23 grams

Keywords: chicken thighs, olive oil, honey, marinade, easy, healthy

Did you make this recipe?

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

 

Frozen Yogurt Bark

Published on by

Nothing says summer like a cool and refreshing dessert and this frozen yogurt bark is a fun and healthy way to do it! Studded with fresh berries and chopped almonds, this frozen yogurt bark recipe is a delicious treat that the whole family is sure to love.

Frozen Yogurt Bark

I know what you might be thinking; “What the heck is frozen yogurt bark?” and, trust me, I thought the same thing! Although I’ve certainly enjoyed chocolate bark and frozen yogurt before, the combination of the two was completely new to me but, as it turns out, it works incredibly well.

Frozen yogurt bark is actually as simple as it sounds, it’s slices of yogurt dotted with toppings and frozen in the freezer to create a handheld treat. Not only does it create a healthy dessert that is made completely of real food but it requires absolutely no cooking at all, making it the perfect kid-friendly recipe.

What You’ll Need

  • Plain Yogurt or Greek Yogurt: Frozen yogurt bark can be made with plain yogurt or Greek yogurt as they freeze equally well. If you are looking to increase the overall protein content of the bark, plain Greek yogurt is recommended.
  • Maple Syrup or Honey: Maple syrup or honey can be added to naturally sweeten the yogurt. You can use sweetened yogurt if needed, but opting for plain yogurt helps to control and limit the total sugar in the recipe.
  • Vanilla: A splash of vanilla extract helps to add a subtle flavor, however, this can easily be omitted if needed.
  • Berries: This recipe calls for a combination of blueberries, strawberries, and raspberries; however, you can use any combination you like and use frozen berries if needed.
  • Almonds: Sprinkle the top of the bark with some finely chopped almonds for a bit of extra flavor and crunch. Pecans, walnuts, or pistachios would also work well, or the nuts can be omitted entirely.
  • Chocolate or Shredded Coconut: Although not included in this recipe, you can also add chocolate chips, chocolate shavings, or a bit of shredded coconut to the bark. These ingredients can be stirred directly into the yogurt or sprinkled on top along with the berries and chopped almonds.

How to Make Frozen Yogurt Bark

Making frozen yogurt bark is simple it can hardly be considered a recipe. Here’s what to do:

  • Mix plain yogurt with a bit of maple syrup or honey,
  • Spread the yogurt mixture onto a baking sheet,
  • Sprinkle with toppings of your choice,
  • Transfer to the freezer until frozen,
  • Slice into pieces,
  • Voila!

 

Berry Frozen Yogurt Bark

 

Regardless of which topping combination you choose, this frozen yogurt bark is sure to be a hit with the whole family! Whip up a batch today, break it into pieces, and store it in an airtight container in the freezer for a healthy, cooling, and refreshing snack on a hot summer day.

More Healthy Frozen Desserts:

 

Print
Berry Frozen Yogurt Bark

Frozen Yogurt Bark

Author: Stephanie Kay

This healthy frozen yogurt bark recipe is made with fresh blueberries, strawberries, raspberries and almonds, and is a refreshing summer treat! This recipe calls for plain yogurt, however, you could easily use Greek yogurt if you prefer.

  • Author: Stephanie Kay
  • Prep Time: 5 minutes
  • Cook Time: 2 hours
  • Total Time: 2 hours 5 minutes
  • Yield: 20 slices 1x
  • Category: Dessert
  • Diet: Low Calorie
Print Recipe
Scale

Ingredients

  • 3 cups plain full-fat yogurt
  • 4 tablespoons maple syrup or honey
  • 1/2 teaspoon vanilla extract
  • 1 1/2 cups fresh berries (blueberries, strawberries, raspberries), sliced
  • 2 tablespoon almonds, finely chopped

Instructions

  1. Line a rimmed baking sheet with parchment paper and set aside.
  2. In a large bowl, add yogurt, maple syrup, vanilla extract and whisk until well combined. Taste and adjust as needed.
  3. Pour the yogurt mixture onto the lined baking sheet, using a spatula to spread it into a rectangular shape until roughly 1/4″ thick.
  4. Scatter the sliced berries evenly across the yogurt mixture and sprinkle with chopped almonds.
  5. Transfer the baking sheet to the freezer and leave until firm, about 2-3 hours.
  6. Once frozen, remove baking sheet from the freezer and slice or break the bark into pieces.
  7. The bark can be eaten immediately or stored in an airtight container or bag for up to 3 months. For the best texture, remove the bark from the freezer and allow to sit for 2-3 minutes before eating.

Notes

Want to add more protein? Use plain Greek yogurt instead of regular yogurt to increase the protein content to 4 grams per serving.

Nutrition

  • Serving Size: 1 slice
  • Calories: 45 calories
  • Sugar: 5 grams
  • Fat: 2 fat
  • Carbohydrates: 6 grams
  • Fiber: 0 grams
  • Protein: 2 grams

Keywords: greek yogurt, blueberry, strawberry, healthy, unsweetened

Did you make this recipe?

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

12 Healthy Daily Habits

Published on by

Creating a healthy daily routine is a simple yet effective way to build consistency when it comes to your health. Not only does your daily routine impact your overall health, but it has a direct impact on your stress levels, sleep habits, and eating patterns. Everything from what you do first thing in the morning to what you do last at night plays a role in your overall health. Although it can be tempting to change everything at once, focusing on small habits and doing them on a daily basis is the best way to make a healthy daily routine, and healthy daily habits last for the long term.

Healthy Daily Habits

 

According to the dictionary, a habit is defined as “a settled tendency or usual manner of behavior” or “a behavior pattern acquired by frequent repetition “. Therefore, by definition, a habit is something that is done regularly or repeatedly, and creating regularly healthy habits is essential for our health. Although eating vegetables once in a while or exercising once in a while is great, doing these habits frequently and regularly is how they are most beneficial.

In fact, the structure of your day and the habits you chose to follow can have a major effect on your physical, mental and emotional health. Healthy habits that are done on a regular and consistent basis can be the difference between operating at peak efficiency or struggling to reach your health goals. Although everyone is unique and everyone’s lifestyle is different, there are some common healthy daily habits that everyone can implement for improved health. Surprisingly, some of the most beneficial healthy daily habits have absolutely nothing do to with diet and exercise at all.

12 Healthy Daily Habits to Start Today

Here is a list of 12 healthy daily habits that you can do every day to help create a healthier lifestyle.

1. Wake Up Early

Alright, you don’t need to rise and shine with the sun every morning, but waking up at a decent (early) hour is essential for optimal health.  The human body and brain have evolved to follow a circadian rhythm that helps to regulate sleep and wake patterns that are set by our natural environment, specifically the rising and setting of the sun. This natural circadian rhythm also corresponds with the body’s natural cortisol levels: a hormone well known for its role in our metabolism, immune system, stress response, and energy levels. In a balanced state, cortisol levels start to rise 2-3 hours after the onset of sleep and continue to rise into the early morning helping to wake us. Cortisol levels in the body will then peak around 8:30 am or 9:00 am and continue to gradually decline as the day continues. Therefore, following the body’s natural circadian rhythm and cortisol levels is a simple way to maximize energy levels, productivity, and overall health.

2. Drink Water Before Anything Else

Staying hydrated is vital for our health and although we’ve heard it many times, it’s often overlooked. Our bodies are 60% water and not drinking enough water can lead to more than just dehydration. In fact, low levels of dehydration are linked to fatigue, headaches, and increased cravings. Although it is imperative to drink water throughout the day, one of the best (and easiest) times to drink water is first thing in the morning. So, before you start sipping on your morning brew, drink a glass of water. Not only is it refreshing, but it can help to hydrate the body while aiding digestion and metabolism at the same time.

3. Make Time for Movement

Humans are designed to move but as we create more sedentary lifestyles we are moving less and less. Many of us work sitting down, travel sitting down, and relax sitting down, so it is becoming more and more important that we create ways to move since they are no longer occurring organically. Gone are the days when our daily lives included manual labor and, therefore, we must carve out specific time for movement lives. Exercise has tremendous health benefits for both the body and the mind and there are so many different ways to create movement in your day. Whether you love biking, swimming, dancing, or going to the gym, it is imperative that you find some form of movement that you enjoy and make time for it on a daily basis.

4. Spend Time Outside

Getting fresh air on a regular basis is one of the easiest ways to improve your overall health. Exposure to the sun enables the body to produce vitamin D, which has been shown to have many essential functions in the body. Deficiency in vitamin D has been linked to fatigue, weakened immune system, bone and back pain, low mood, and depression. Ironically, vitamin D is one of the most commonly supplemented vitamins, while daily exposure to the sun could prove to be a simple solution to this concern. So, whether it’s spring, summer, winter, or fall, ensure that you spend some time outside every single day.

5. Eat Sitting Down

When it’s time to eat, sit down. Not only does the act of sitting down help to ensure that we are not mindlessly eating in front of the pantry, but eating while sitting down helps to support digestion. Eating while sitting down forces you to slow down and chew the food you are eating, which is the first (and most important) step in the digestive process. The act of sitting down also helps to ensure that the body is in a more optimal postural position for the digestive system. So, if you constantly find yourself munching everywhere around the house, implement this simple guideline of eating while sitting down to help bring more awareness to your food and your health.

6. Go For a Walk

Walking is one of the most underrated healthy habits you can do. Walking is often overlooked because it’s so simple or it “doesn’t burn that many calories” but science shows that putting one foot in front of the other can lead to some impressive mental and physical health benefits. Not only does walking improve fitness, and cardiovascular markers and help to prevent weight gain, but it has also been shown to improve posture, mood, circulation, the risk for chronic disease, as well as alleviate fatigue and depression. Moreover, going for a walk every day, long or short, can help to increase the amount of time spent outside and exposure to sunlight, further supporting the body’s production of vitamin D and natural circadian rhythm.

7. Take Time to Cook

Learning to cook is one of the simplest healthy daily habits you can do and one of the greatest gifts you can give to your health. Although cooking is often thought of as a “chore” it is, in fact, a basic human skill that is required to satisfy a basic human need. Not only is does cooking help to control the quality of the food that you eat, but it helps to create more appreciation for your food and a connection to it. If you are just reheating food in the oven every night or ordering takeout it will be more challenging to bring mindfulness to your eating habits and your food. Moreover, cooking is a simple form of self-care that you can practice every single day, making it one of the most beneficial healthy daily habits.

8. Eat a Vegetable

This is certainly not the first time you’ve been told to eat vegetables, so consider it a simple reminder. Not only are vegetables whole foods but they are rich in vitamins, and minerals and are great sources of fiber, which can help to maintain a healthy gut, and prevent constipation and other digestion issues. Individuals who consume vegetables regularly had roughly a 20% lower risk of coronary heart disease and stroke, compared with individuals who ate less than 3 servings per day. Moreover, by virtue of adding more vegetables to your diet, there becomes less and less room for processed foods, refined carbohydrates, and added sugars. So, instead of focusing on what not to eat, focus on what you can eat and eat more of it.

9. Put Your Phone Away

Putting away your phone (tablet or computer) might seem like a simple challenge, but being connected 24/7 can have many negative side effects on our health. The average person has eight social media accounts and spends at least 2 hours and 24 minutes checking their phone every day. Just think of all the time that could be spent outside, moving, exercising, or cooking! This constant digital connection can increase perceived stress and constant exposure to blue light has been shown to suppress the production of the body’s natural melatonin production, which is integral to the body’s natural circadian rhythm and sleep patterns. So instead of cruising the web until the wee hours of the morning, turn off your phone at least one hour before bed and allow yourself to relax and unwind without the digital stress.

10. End the Day with a Clean Kitchen

Whether you are aware or not, the physical space we live in has a large effect on how we behave. A messy bedroom, cluttered living room, and dirty kitchen can all have a negative impact on our mental state and our health. Not only does tidying up help to make things like cooking and exercise easier, by creating more space and time, but it decreases frustration, improves efficiency, and can serve as a catalyst for further change. So, after every meal, do the dishes and put things away or, at the very least, do the dishes at the end of the day. Going to bed with a clean kitchen allows you to wake up to a fresh start without having to deal with yesterday’s mess.

11. Read Something

Reading has benefits to both your physical and mental health and those benefits can last a lifetime. Not only can reading stimulate growth, but it can help to reduce stress, prevent age-related cognitive decline and promote a good night’s sleep. Reading is the workout for your mental health and, the same way you take care of your body, it’s important to take care of your brain.

12. Go to Bed Early

Sleep is the only time during the day when our bodies are able to relax, unwind and recover. Unfortunately, many people are falling short of the recommended 8 hours of sleep per night and this can have devastating impacts on our health. Many people are putting off bedtime in favor of other activities; including television, social media, and video games, but over time this can come at the cost of our health. Lack of sleep, or poor quality sleep, has been linked to memory issues, mood changes, weakened immunity, altered eating behavior, and increased aging. Not to mention, sleep has been shown to support weight loss given lack of sleep has been shown to create hormone imbalances in insulin, leptin, cortisol, and many other hormones, which have a profound impact on weight. Moreover, going to bed earlier will actually make waking up early easier, which is one of the most important healthy daily habits you can do. So, if you are a night owl, try to get to bed a little earlier by giving yourself a curfew because, let’s be honest, nothing productive happens after 10:00 pm. Turn off digital devices, turn down the lights, read a book and focus on getting restful shut-eye.

The Bottom Line

Creating a healthy lifestyle does not mean that you need to pull a 180 or make sweeping changes all at once. In fact, it’s quite the opposite. By focusing on small healthy daily habits and creating ones that you truly enjoy, you are more likely to maintain them for the long term. Developing healthy daily habits will take time, dedication, and determination, but that does not mean they can’t be done. Remember, you’re not in a race. Instead, avoid extreme solutions, take your time, and work on individual healthy habits to help ensure that your health and success are long-lasting.

Grilled Pork Chops with Peach Salsa

Published on by

These quick and easy grilled pork chops with peach salsa are the perfect recipe for summer! Soaked in a flavourful marinade, grilled to perfection, and topped with corn and peach salsa, these grilled boneless pork chops are healthy, fresh, and full of flavor.

Grilled Boneless Pork Chop Recipes

 

In my opinion, pork chops are an underrated cut of meat. Not only are they inexpensive compared to other cuts, but they are incredibly versatile, nutritious, and packed full of flavor. Although often considered a fatty cut of meat, certain cuts of pork, specifically pork loins and pork chops, are quite lean sources of protein. In fact, gram per gram, pork chops are comparable to chicken in terms of fat, making them an ideal source of protein for a quick recipe on the grill.

Tips for Cooking Grilled Pork Chops

Grilling pork chops may be one of the quickest and easiest ways to create a moist and flavourful pork chop. Here are some simple tips for cooking grilled pork chops:

  • You can cook bone-in and boneless pork chops on the grill. Boneless pork chops will take less time but bone-in pork chops will provide more flavor.
  • A pork chop marinade can be made up to 24 hours in advance and pork chops can be stored in the marinade in the fridge until you are ready to grill.
  • Be sure to take pork chops out of the fridge for at least 1 hour before cooking to allow them to come to room temperature. This will allow for a more even cooking all the way through and less time for the pork chops to lose moisture on the grill.
  • Season your pork chops generously with salt and pepper before adding them to the grill. This is especially important if you are not using a marinade as it will help to enhance the overall flavor of the pork chops.
  • Make sure that your grill is nice and hot before adding your pork chops. This will help to ensure that the meat does not stick to the grill and you get moist and juicy grilled pork chops.
  • Pork chop cooking time will vary depending on their thickness and whether they are bone-in or boneless chops. Expect to grill pork chops for at least 4 to 5 minutes per side or until they reach an internal temperature of 145°F.
  • Once cooked, allow the grilled pork chops to rest for 5 minutes before serving so that juices redistribute in the meat. This is an important step to create juicy and tender grilled pork chops!

Regardless of what type of pork chop you choose, what takes this grilled pork chop recipe to the next level is the addition of peach salsa. Made with ripe peaches, corn, fresh herbs, and a splash of lime, it’s the perfect sweet complement to the smoky and savory flavors of the pork chops.

These grilled pork chops with peach salsa are the perfect summer meal. Serve these boneless grilled pork chops on their own, with a side of grilled sweet potatoes, or with a big green salad for a quick and easy family-friendly dinner.

More Healthy Pork Recipes:

 

Print
Grilled Boneless Pork Chop Recipes

Grilled Pork Chops with Peach Salsa

Author: Stephanie Kay

Filled with all of the fresh flavours of summer, these grilled pork chops with peach salsa are a quick and easy meal idea that the whole family is sure to love.

  • Author: Stephanie Kay
  • Prep Time: 30 minutes
  • Cook Time: 10 minutes
  • Total Time: 40 minutes
  • Yield: 4 servings 1x
  • Category: Mains
  • Cuisine: American
  • Diet: Gluten Free
Print Recipe
Scale

Ingredients

Grilled Pork Chops:

  • 4 pork chops, boneless
  • 3 tablespoons olive oil
  • 1 tablespoon red wine vinegar
  • 1 clove garlic, grated
  • 1 teaspoon Dijon mustard
  • 1 teaspoon honey
  • Salt
  • Pepper

Peach Salsa:

  • 3 ripe peaches, diced
  • 1/2 cup corn kernels
  • 2 tablespoons red onion, diced
  • 2 tablespoons cilantro, chopped
  • 1 tablespoon olive oil
  • 1/2 lime, juiced
  • Salt
  • Pepper

Instructions

  1. Add the pork chops to a large airtight container or resealable bag and season them with a pinch of salt and pepper.
  2. In a small bowl, combine the olive oil, red wine vinegar, garlic, mustard, and honey, and whisk to combine.
  3. Pour the marinade over the pork chops and allow to marinate for at least 30 minutes or up to 8 hours.
  4. While the pork is marinating, prepare the peach salsa. In a medium bowl, combine the peaches, corn, red onion, cilantro, olive oil and lime juice, and toss until well combined. Season with salt and pepper, and additional lime juice to taste. Set aside.
  5. Once the pork has marinated, preheat a grill to medium-high heat.
  6. Add the pork chops to the grill and cook for 5-6 minutes per side or until a thermometer inserted into the thickest part of the chop registers at 145°F.
  7. Once cooked, remove pork chops from the grill and allow to rest 5 minutes.
  8. Once rested, serve grilled pork chops with peach salsa.

Nutrition

  • Serving Size: 1 pork chop
  • Calories: 380 calories
  • Sugar: 12 grams
  • Fat: 20 grams
  • Carbohydrates: 17 grams
  • Fiber: 2 grams
  • Protein: 34 grams

Keywords: boneless, marinade, grill, best, easy, healthy

Did you make this recipe?

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

Triple Berry Crisp

Published on by

Made with fresh berries, rolled oats and naturally sweetened with honey, this triple berry crisp is a healthy dessert that is perfect for summertime. Not to mention, it’s quick and easy to make and is equally delicious served on its own or topped with a dollop of yogurt, whipped cream or ice cream.

Triple Berry Crisp

 

What You’ll Need for a Healthy Berry Crisp

Making a healthy berry crisp is actually quite simple and once you’ve got the basics down the flavour combinations are endless. Here are some simple tips to consider when making a berry crisp.

  • Berries: Fresh or frozen berries can be used to make a berry crisp, any combination of strawberries, blueberries, raspberries or blackberries works well.
  • Oats: The key to a good crisp is using the right oats. Rolled oats or old fashion rolled oats work best, however, quick-cooking oats would also work if needed.
  • Honey: Using a natural sweetener is a simple way to make any berry crisp a little healthier. I opted to use honey but maple syrup or brown sugar would also work well.
  • Starch: Because fruit naturally contains water, including a bit of starch in your berry crisp filling can help to ensure that it does not become too runny or liquidy. I used cornstarch in my recipe, however, a bit of all-purpose flour or arrowroot powder (gluten-free) would also work well.
  • Butter: The key to a good berry crisp and golden colour, is a little bit of butter. This natural healthy fat has a neutral taste and pairs well with berries. If you can’t consume butter, coconut oil would work equally well.
  • Nuts: For a bit of extra crunch and flavour you can add some chopped nut or nut meal to the crisp. I chose to use almonds, however, pecan or walnuts would also pair well in any berry crisp.

 

Healthy Triple Berry Crisp

 

If you ask me, this triple berry crisp is a crowd-pleasing recipe and a wonderful way to celebrate all of the fresh flavours of summer! Whip up this healthy triple berry crisp today and you’ll have a delicious dessert, snack (or breakfast!) for days to come.

More Healthy Berry Crisp Recipes:

 

Print
Triple Berry Crisp

Triple Berry Crisp

Author: Stephanie Kay

This triple berry crisp is made with mixed berries, rolled oats and naturally sweetened with honey and is filled with all of the flavours of summer. This recipe calls for strawberries, raspberries and blueberries, but you can use any combination you like.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 45 minutes
  • Total Time: 55 minutes
  • Yield: 6 servings 1x
  • Category: Desserts
  • Method: Baked
  • Cuisine: American
  • Diet: Gluten Free
Print Recipe
Scale

Ingredients

Triple Berry Filling:

  • 4 cups mixed berries, fresh or frozen (strawberries, raspberries, blueberries)
  • 1 teaspoon vanilla extract
  • 1/4 cup honey
  • 1 1/2 tablespoons cornstarch or arrowroot powder
  • 1 pinch salt

Crisp Topping:

  • 1 1/4 cups rolled oats
  • 1/4 cup all-purpose flour
  • 1/4 cup almonds, chopped (optional)
  • 1/2 teaspoon cinnamon
  • 1/4 teaspoon salt
  • 1/4 cup honey
  • 4 tablespoon butter, melted

Instructions

  1. Preheat the oven to 350°F.
  2. In a 9′ by 9′ baking dish, combine the berries, vanilla extract, honey, cornstarch and sea salt. Toss together to ensure everything is well combined. (If using frozen berries, they can be added frozen, however, add an extra tablespoon of cornstarch to help absorb any additional liquid.)
  3. In a medium bowl, combine the rolled oats, flour, almonds (optional), cinnamon and salt. Stir well to combine.
  4. Slowly drizzle in the honey and melted butter into the oat mixture, stirring to combine.
  5. Cover the berry mixture with the oat mixture, ensuring that it is evenly spread over the top.
  6. Transfer the baking dish to the oven and bake for 45-50 minutes or until the fruit begins to bubble and the top is golden brown.
  7. Once the berry crisp is baked, allow to cool slightly before serving (about 5 minutes) and serve on its own or topped with a dollop of yogurt, whipped cream or vanilla ice cream.
  8. Any leftovers can be stored in the fridge for up to 5 days or in the freezer for up to 3 months.

Nutrition

  • Serving Size: 1 slice
  • Calories: 334 calories
  • Sugar: 33 grams
  • Fat: 11 grams
  • Carbohydrates: 56 grams
  • Fiber: 5 grams
  • Protein: 5 grams

Keywords: oatmeal, frozen berry, mixed berry, healthy, easy

Did you make this recipe?

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

Spinach Egg Muffins

Published on by

If you like Starbucks egg bites you need to try this recipe! These spinach egg muffins with feta cheese are a high in protein, filled with healthy fats, and complete with leafy greens and fiber making them a great grab-and-go breakfast.

Healthy Spinach Egg Muffins with Feta

 

If you’ve never made them before, breakfast egg muffins are similar to mini frittatas: an egg-based dish similar to an omelet that is filled with meat, cheese, or vegetables. The beauty of mini frittatas, or egg muffins, is that they are simple, inexpensive, and versatile to make. Not only are the flavor options endless, but they are a great way to use up leftovers or odds and ends you have in the fridge.

For this particular egg muffin recipe, I opted to go with a simple combination of spinach and feta cheese because I think the flavors pair beautifully and it’s a great way to add some more leafy greens and fiber to your diet. Although I used feta cheese, you could truly use any type of cheese that you like, cheddar, mozzarella or goat cheese would work particularly well, and it’s a great way to add a little boost of protein to your breakfast at the same time. When shopping for cheese, be sure that you read the ingredients and opt for natural cheeses made with milk, salt, microbial enzyme, and bacterial cultures.

In addition to being easy to make, these spinach and feta egg muffins are high in protein, full of nutrients, and low in calories. Each egg and spinach muffin contains 7 grams of protein and 100 calories making them an ideal breakfast for any diet or health goal and a great way to start the day.

Baked Egg Muffins with Spinach and Feta

 

These healthy breakfast egg muffins with spinach and feta cheese are a great meal prep idea that works well for breakfast, lunch or a simple snack. Meal prep a batch of these spinach egg muffins this weekend and you’ll have a healthy, high-protein meal ready to go every day of the week.

More Egg Muffin Recipes:

 

Print
Healthy Spinach Egg Muffins with Feta

Spinach Egg Muffins with Feta

Author: Stephanie Kay

These spinach egg muffins with feta cheese are quick and easy to make, while being high in protein, low in calories and packed full of nutrients at the same time.

  • Author: Stephanie Kay
  • Prep Time: 5 minutes
  • Cook Time: 20 minutes
  • Total Time: 25 minutes
  • Yield: 12 muffins 1x
  • Category: Breakfast
  • Cuisine: Vegetarian
  • Diet: Low Calorie
Print Recipe
Scale

Ingredients

  • 12 eggs
  • 2 cup spinach, roughly chopped
  • 100 grams feta cheese, crumbled
  • 1/4 teaspoon sea salt
  • 1/8 teaspoon black pepper
  • Butter or olive oil, for greasing

Instructions

  1. Preheat the oven to 350°F and grease a 12-cup muffin tin. (If you have a silicone muffin tin I would suggest using it as it is easier to remove the muffins.)
  2. In a large bowl, crack eggs, whisk together and season with salt and pepper. Add chopped spinach and whisk again to combine.
  3. Divide egg mixture evenly across the muffin tins, filling them halfway, and sprinkle with crumbled feta cheese. Depending on the size of your eggs you may have a little extra of the mixture, so you can make a few more.
  4. Transfer the muffin tin to the oven and bake for 18-20 minutes until the centre of each egg muffin is set.
  5. Once cooked, serve immediately or store in an airtight container in the fridge for up to 5 days.

Nutrition

  • Serving Size: 1 muffin
  • Calories: 100 calories
  • Sugar: 0 grams
  • Fat: 7 grams
  • Carbohydrates: 1 gram
  • Fiber: 1 gram
  • Protein: 8 grams

Keywords: cups, muffin tin, baked, cheese, healthy

Did you make this recipe?

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

Greek Yogurt vs Regular Yogurt: Which is Better?

Published on by

From protein to probiotics, yogurt is a healthy whole food that provides a number of different health benefits, but with so many different options, what yogurt should you choose? In recent years, Greek yogurt has become increasingly popular among health enthusiasts, but is it actually better for you? And what’s the difference between Greek yogurt and regular yogurt? Let’s dig in and answer the great debate: Greek yogurt vs. regular yogurt, which is better for you?

Greek Yogurt vs. Regular Yogurt: Which is Better?

What’s the difference between Greek yogurt and regular yogurt?

Both Greek yogurt and regular yogurt are cultured dairy products made from milk and are actually a lot more similar than you may think.

Regular yogurt is made by fermenting milk with bacterial culture. Fresh milk is first pasteurized to eliminate bacteria and then lactic bacteria starters (cultures) are added to the milk to begin the fermentation process. Once the cultures have been added, the milk is kept at a specific temperature to help stimulate the bacteria activity, which converts the lactose (the sugars naturally found in milk) to lactic acid to thicken the milk and give yogurt its signature tangy taste.

Greek yogurt is made through the same process as regular yogurt, however, once fermented, the yogurt is strained to remove excess liquid whey (milk’s watery component) and lactose (milk’s sugar), leaving behind a thicker-textured yogurt. At least, this was the traditional process.

Traditionally made Greek yogurt is strained in cloth bags to create a thick and creamy texture, however, some modern productions use different methods to achieve the same result. Today, not all yogurt labeled “Greek yogurt” is made by the traditional process. Some of the more inexpensive and processed forms of Greek yogurt receive their thick texture through the addition of milk proteins, thickening agents, or other dry ingredients, so it’s best to read the ingredients to ensure that you are buying traditional Greek yogurt, not the fake processed versions.

Greek Yogurt vs. Regular Yogurt Nutrition

Both regular yogurt and Greek yogurt, when naturally made, are nutrient-dense and well-balanced whole foods complete with proteins, fats, and carbohydrates.  Here is a comparison of a 100-gram serving of  2% regular yogurt and 2% Greek yogurt.

NUTRITION PER 100 G 2% REGULAR YOGURT 2% GREEK YOGURT
Calories 100 calories 160 calories
Protein 7 grams 19 grams
Fat 2.5 grams 3.5 grams
Carbohydrate 12 grams 5 grams
Sugar 7 grams 5 grams
  • Ingredients: Regular yogurt and Greek yogurt contain similar ingredients, as it is merely their process of production that makes them different. Both regular yogurt and Greek yogurt are made with milk and active bacterial cultures.
  • Calories: Greek yogurt and regular yogurt provide a very similar amount of calories per serving. Per 3/4 cup serving, 2% regular yogurt provides 100 calories, while Greek yogurt provides 160 calories. The discrepancy in calories can be attributed to the different balances of macronutrients in the different styles of yogurt.
  • Protein: Greek yogurt is naturally higher in protein and lower in carbohydrates per serving due to the straining process used to produce it. By removing the excess liquid whey and lactose (or natural sugars) a higher protein product is created.  Per 3/4 cup serving, 2% regular yogurt provides 7 grams of protein, while 2% Greek yogurt provides 19 grams of protein.
  • Fat: The amount of fat present in Greek yogurt vs. regular is largely negligible.  Per 3/4 cup serving, 2% regular yogurt provides 2.5 grams of fat, while 2% Greek yogurt provides 3.5 grams of fat. The straining process does very little to remove excess fat from the yogurt, rather, it is largely dependent on the fat content of the milk used to create the yogurt.
  • Carbohydrates: Because Greek yogurt has been strained to remove excess whey and lactose it contains fewer carbohydrates than regular yogurt. Per 3/4 cup serving, 2% regular yogurt provides 12 grams of carbohydrates, while Greek yogurt provides 5 grams of carbohydrates.
  • Sugar: The majority of the carbohydrates lost in the process of making Greek yogurt are in fact natural sugars, specifically lactose; therefore Greek yogurt contains slightly less sugar. Per 3/4 cup serving, 2% regular yogurt provides 7 grams of sugar, while Greek yogurt provides 5 grams of sugar.
  • Vitamins & Minerals: The process of creating Greek yogurt does very little to change the nutrient composition of yogurt, therefore, both Greek yogurt and regular yogurt are excellent sources of calcium, magnesium, vitamin B12, and iodine.

Other Factors to Consdier

Probitoics

Yogurt is well known for being a source of probiotics; a form of friendly bacteria found in fermented foods. Probiotics are created during the fermentation process of converting milk to yogurt and are forms of live bacteria that feed our gut and support our overall health. Both regular yogurt and Greek yogurt are good sources of probiotic bacteria, assuming they are made through the traditional process and only include milk and active bacterial cultures.

Taste and Texture

Due to its slightly acidic nature, regular yogurt has a slightly sour taste, however, it’s still slightly sweeter than Greek yogurt. Greek yogurt is, by nature, thicker and creamier in texture and has more of a tangy yogurt taste and is, therefore, a great alternative or substitute for sour cream or mayonnaise.

So, Greek yogurt vs. regular yogurt: which one is healthier?

Although regular yogurt and Greek yogurt do have subtle nutritional differences, one is not better than the other, they are simply different. Greek yogurt is merely regular yogurt that has been extensively strained to create a slightly higher protein, thicker, and creamier textured yogurt. If you are looking to boost your protein intake or prefer a thicker yogurt, Greek yogurt is a great option, however, regular yogurt is equally as nutrient-dense and rich in probiotics.

The Bottom Line

Both Greek yogurt and regular yogurt are nutrient-dense whole foods that can be included in a healthy diet. Regardless of which option you choose, be sure to read the ingredients and opt for unsweetened versions made solely of milk and active bacterial cultures to ensure that you are receiving all of the health benefits that yogurt can provide.

Spicy Tuna Poke Bowls

Published on by

Made with chunks of fresh tuna and covered in a spicy mayo sauce, these spicy tuna poke bowls are healthy, quick, and easy to make at home. Whether you’ve never made tuna poke or you’ve tried it once before, these spicy little bowls are definitely worth a try.

Spicy Tuna Poke Bowls

What is Tuna Poke?

If you’ve never tried poke before, the word poke simply means “chunk” in Hawaiian and typically refers to seafood or meat that has been cut into small chunks and soaked in a flavourful marinade. Poke can be served as an appetizer or a main course, on its own or paired with other ingredients. Due to its strong Japanese and Korean influence, poke is commonly paired with umami flavours and ingredients such as soy sauce, sesame oil, seaweed and tobanjan, a salty bean paste made from fermented broad beans, however, today there are many different ways to create tuna poke or tuna poke bowls.

How to Make Tuna Poke Bowls

Building tuna poke bowls is actually a lot easier than you might think; here are some key components to consider:

  • Tuna: A traditional ahi tuna poke uses bigeye or yellowfin tuna, however, the most important factor is using very fresh sushi- or sashimi-grade fish. Be sure to check with your local fishmonger when you plan on making poke using raw fish.
  • Marinade: Although tuna is delicious on its own, the key to building flavour in a tuna poke bowl is to create a flavourful marinade to help enhance the flavours of the fish. A simple combination of soy sauce, rice vinegar, sesame oil, and red pepper flakes is a great way to add a savoury, salty, spicy, and slightly sweet bite to the dish.
  • Rice: Most poke bowls start with a layer of jasmine rice, although some recipes will call for seasoned rice, made with furikake, plain jasmine rice works just fine.
  • Vegetables: Tuna poke bowls are typically paired with a variety of fresh vegetables, which can help to add some extra crunch, flavour and fibre. Some of the more commonly used vegetables in tuna poke bowls include radish, cucumber, carrots and edamame.
  • Sauce: Poke bowls can be dressed with an assortment of sauces including sriracha, eel sauce, ponzu and soy sauce, however, a spicy mayo sauce tends to be the most popular. By simply combining some mayonnaise with a bit of hot sauce you can easily create a delicious spicy mayo sauce in minutes.
  • Seasonings:  Once complete, a tuna poke bowl can be topped with additional seasonings such as scallions, sesame seeds or chilli flakes for extra flavour and texture.

Although a more traditional tuna poke bowl recipe will include seaweed and tobanjan, for this particular recipe I opted to create a simplified version with easy-to-find ingredients that are available at major grocery stores so that you can whip up these spicy tuna poke bowls with minimal effort.

Tuna Poke Bowls with Spicy Mayo

Are Tuna Poke Bowls Healthy?

They most certainly are! Made completely of real food and complete with protein, carbohydrates, fibre and healthy fats, poke bowls are a well-balanced meal that are nutritious and delicious. Not to mention, the ingredients in poke bowls are easily adaptable so you can adjust them to meet your personal needs. If you are concerned about calories you can reduce the total amount of mayonnaise or use a different sauce, and if you prefer a low-carb version you could easily swap the rice for cauliflower rice, zucchini noodles, or omit it altogether.

Regardless of what combination of vegetables, sauces and seasonings you choose, these spicy tuna poke bowls are a quick and easy healthy meal idea that works equally well for lunch and dinner.

Looking for more ways to cook with tuna? Try my Tuscan tuna salad for another quick, easy and healthy tuna recipe!

 

Print
Spicy Tuna Poke Bowls

Spicy Tuna Poke Bowls

Author: Stephanie Kay

These are the BEST tuna poke bowls! Made with fresh ahi tuna, rice, edamame, cucumber, carrots, radish and a spicy mayo sauce, these spicy tuna poke bowls are a quick, easy and delicious meal.

  • Author: Stephanie Kay
  • Prep Time: 20 minutes
  • Total Time: 20 minutes
  • Yield: 2 servings 1x
  • Category: Mains
  • Cuisine: Hawaiian
  • Diet: Gluten Free
Print Recipe
Scale

Ingredients

tuna poke:

  • 8oz raw sushi- or sashimi-grade tuna, cubed
  • 1/4 cup soy sauce
  • 2 teaspoons rice vinegar
  • 1/2” ginger, grated
  • 1 teaspoon honey
  • 1 pinch chilli flakes (optional)

bowls:

  • 1/2 cup white rice, raw
  • 1 cup edamame, frozen,  thawed
  • 1 carrot, julienned
  • 3 radishes, thinly sliced
  • 1/4 cucumber, thinly sliced
  • 1 green onion, thinly sliced
  • Sesame seeds, to serve

spicy sauce:

  • 2 tablespoons mayonnaise
  • 1/2 teaspoon sriracha or hot sauce
  • Water, to thin

Instructions

  1. In a small saucepan on medium-high heat, combine rice with 1 cup 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. Once cooked, remove the saucepan from the heat and allow to cool completely. (You can run the rice under cold water in a strainer to help speed up this process.)
  2. In a medium bowl, add the soy sauce, rice vinegar, ginger, honey and chilli flakes and whisk until well combined.
  3. Add the cubed tuna to the soy sauce mixture, gently stir it with a spoon or spatula until all of the tuna is coated in the marinade, and transfer to the fridge for at least 15 minutes or up to 1 hour.
  4. In a small bowl or jar, combine the mayonnaise and sriracha and whisk to combine. Taste and adjust the spice level as needed. If you find the sauce too thick add a small splash of water and whisk again until you’ve reached your desired consistency.
  5. Once the tuna has marinated and the rice has cooled completely, begin to assemble the bowls.
  6. Divide the rice, edamame, carrots, radish, and cucumber evenly across two bowls.
  7. Top each bowl with half of the tuna mixture (discard any extra marinade), a sprinkle of green onion and sesame seeds and a drizzle of the spicy mayo.
  8. Serve immediately and enjoy!

Notes

GLUTEN-FREE OPTION: Use tamari or coconut aminos instead of soy sauce.

Nutrition

  • Serving Size: 1 bowl
  • Calories: 485 calories
  • Sugar: 9 grams
  • Fat: 14 grams
  • Carbohydrates: 47 grams
  • Fiber: 7 grams
  • Protein: 44 grams

Keywords: ahi tuna, hawaiian, sauce, marinade, best, fresh, raw, easy

Did you make this recipe?

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

Apple Cider Vinegar Coleslaw

Published on by

If you’re looking for a ridiculously easy recipe for coleslaw, look no further than this one! Made with a simple homemade dressing, shredded cabbage, and carrots, this apple cider vinegar coleslaw is a healthy and hearty side dish that works well for any meal of the day.

Apple Cider Vinegar Coleslaw

 

This vinegar coleslaw recipe is so quick and easy to make it’s the perfect side dish for a summer BBQ. Although a more traditional coleslaw recipe calls for a mayo-based dressing, a vinegar-based dressing is a great way to create a healthy coleslaw that is still packed with flavour. For this particular recipe, I used an apple cider vinegar dressing because it’s a great combination of tangy and sweet and it provides numerous health benefits at the same time. Not only is apple cider vinegar known for aiding digestion and blood sugar regulation, but the cabbage and carrots help to increase the overall fibre content of the dish.

For the best results, be sure to slice your cabbage and carrots thinly using a sharp knife or mandolin slicer. Not only will this make for a better texture, but it will allow the vegetables to absorb more of the apple cider vinegar dressing.

Plus, although this healthy vinegar coleslaw recipe calls for a combination of green and red cabbage you can truly use any combination of cabbage you have on hand and, if you wanted to make this dish extra colourful, a couple of handfuls of freshly chopped kale is a great compliment to the tangy flavours in this apple cider vinegar coleslaw.

 

Print
Apple Cider Vinegar Coleslaw

Apple Cider Vinegar Coleslaw

Author: Stephanie Kay

A quick and easy apple cider vinegar coleslaw recipe made with crunchy green cabbage, red cabbage, carrots and green onion. This vinegar coleslaw is mayo-free and made with a tangy vinegar dressing with apple cider vinegar, olive oil, honey and mustard.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Total Time: 10 minutes
  • Yield: 8 servings 1x
  • Category: Salads, Sides
  • Cuisine: Vegetarian, Gluten-Free, Dairy-Free
  • Diet: Vegetarian
Print Recipe
Scale

Ingredients

coleslaw:

  • 1/2 head green cabbage, shredded or thinly sliced
  • 1/2 head red cabbage, shredded or thinly sliced
  • 2 large carrots, peeled and shredded or thinly sliced
  • 3 green onion, thinly sliced

vinegar dressing:

  • 1/4 cup apple cider vinegar
  • 1/4 cup olive oil
  • 1 tablespoon grainy or Dijon mustard
  • 2 tablespoons runny honey
  • Salt
  • Pepper

Instructions

  1. In a large bowl, add the green cabbage, red cabbage, carrot and green onion, and toss until well combined.
  2. In a small bowl or jar, combine the apple cider vinegar, olive oil, mustard and honey, and whisk until well combined.
  3. Cover the cabbage mixture with the dressing, using tongs or your hands to ensure that everything is well coated with dressing.
  4. Season with salt and pepper to taste and chill in the fridge before serving.
  5. This vinegar coleslaw can be served immediately or stored in the fridge for up to 3 days.

Nutrition

  • Serving Size: 1 serving
  • Calories: 131 calories
  • Sugar: 11 grams
  • Fat: 8 grams
  • Carbohydrates: 16 grams
  • Fiber: 4 grams
  • Protein: 2 grams

Keywords: apple cider vinegar, oil and vinegar, no mayo, healthy, best

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