Stephanie Kay Nutrition

Stephanie Kay Nutrition

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Honey Ginger Grilled Salmon

Published on June 13, 2020 by Stephanie Kay

Ready in 30 minutes, this honey ginger grilled salmon is a foolproof recipe that works for dinner any night of the week. Not only is it quick and easy to make but the combination of orange juice, honey, ginger, and garlic is packed full of flavour.

Honey Ginger Glazed Salmon

There is nothing better than a quick and easy dinner idea that is packed full of flavour and this salmon recipe is exactly that. Made with a honey, ginger and soy sauce glaze, this healthy grilled salmon recipe is a staple dinner idea that creates a moist and flavorful salmon with minimal effort. Not only is salmon high in protein but it’s also a rich source of healthy fats, specifically omega-3 fatty acids, making it a fantastic addition to any well-balanced meal.

The reason I love this recipe so much is that it’s made with minimal ingredients and it’s incredibly quick to prepare. For the best results, I suggest allowing the salmon to sit in the marinade for at least an hour; however, if you’re short on time you can let it sit for 10 or 15 minutes and still create plenty of flavours.

Honey Ginger Soy Salmon

Grilled Honey Ginger Salmon

I personally love serving this salmon with grilled sweet potatoes and a simple salad, but you can truly pair it with any side you like. Although this recipe calls for the salmon to be grilled, you could easily cook it in the oven if you prefer. Simply preheat the oven to 400°F, place the salmon and marinade in an oven-proof baking dish, and allow it to cook for 20 minutes or until the salmon can be flaked with a fork. This honey ginger salmon recipe calls for soy sauce, however, you could certainly use tamari or coconut aminos if you wanted to make it gluten-free.

More Healthy Salmon Recipes:

  • Maple Glazed Salmon Bowls
  • Asian Salmon Tray Bake
  • Pistachio Crusted Salmon
  • Slow-Roasted Salmon with Herbs

 

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Honey Ginger Glazed Salmon

Honey Ginger Grilled Salmon

Author: Stephanie Kay

Marinated in a honey, ginger and soy glaze, this healthy honey ginger salmon recipe is quick and easy to make! This honey ginger grilled salmon can be cooked on the BBQ, in a grill pan, or baked in the oven if needed.

  • Author: Stephanie Kay
  • Prep Time: 20 minutes
  • Cook Time: 10 minutes
  • Total Time: 30 minutes
  • Yield: 4 servings 1x
  • Category: Mains
  • Cuisine: Dairy-Free
  • Diet: Low Calorie
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Ingredients

  • 4 salmon fillets or 1lb. salmon
  • 1/4 cup honey
  • 1/4 cup soy sauce
  • 1/4 cup orange juice
  • 1/2” inch fresh ginger, grated
  • 1 clove garlic, grated

Instructions

  1. Mix all of the ingredients, except the salmon, in a medium container or bowl and whisk until well combined.
  2. Add the salmon to the container, ensure it is well coated in the marinade, and allow to sit in the fridge for at least 15 minutes or up to 4 hours.
  3. Heat a grill or grill pan to medium-high heat. Add salmon to the grill, skin side up, cover and grill for 6-8 minutes or until the salmon lightens in colour and you can take the fillets off the grill without them sticking.
  4. Flip the salmon, cover, and cook for an additional 2-4 minutes for medium-rare or longer until the desired doneness is reached.
  5. Once cooked, remove the salmon from the grill and allow to rest for 1-2 minutes before serving.

Notes

GLUTEN-FREE OPTION: Swap the soy sauce for tamari or coconut aminos .

Nutrition

  • Serving Size: 1 fillet
  • Calories: 193 calories
  • Sugar: 10 grams
  • Fat: 5 grams
  • Carbohydrates: 11 grams
  • Fiber: 0 grams
  • Protein: 27 grams

Keywords: glazed, soy, baked, in foil, marinade, Asian, oven

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Mixed Berry Muffins

Published on June 6, 2020 by Stephanie Kay

Made with rolled oats, yogurt, and a mixture of berries, these mixed berry muffins are nutritious, tasty, and full of fiber. Not only are they absolutely delicious served warm out of the oven but they store incredibly well in the fridge or freezer so you’ll have healthy, family-friendly snacks ready to go for days to come.

Muffins Mixed Berry

 

Muffins are one of my favorite things to bake. Not only can they be adapted to the seasons, but there are so many different ways to make a classic muffin recipe a little bit healthier. In fact, everything from the flour to the sweetener and the oil used in the recipe can be changed or adapted to make (what can be) an indulgent treat just a little bit lighter and more real food-based.

How to Make Healthy Mixed Berry Muffins

For this particular mixed berry muffin recipe, I opted to add rolled oats for some additional fiber, use brown sugar (and less of it) as opposed to refined white sugar, olive oil instead of vegetable oil, and added some plain yogurt to help keep the muffins moist and add a little boost of protein at the same time. Although this recipe calls for plain yogurt, you could certainly use Greek yogurt if you prefer, which would help to increase the overall protein content of the muffins.

 

Mixed Berry Muffins Recipe

 

To make these mixed berry muffins I used a combination of fresh strawberries, raspberries, and blueberries, however, you could truly use any combination of fresh berries you enjoy (blackberries would be great!) and frozen berries would work equally well. Regardless of what combination you choose, these healthy mixed berry muffins are so golden, fluffy, and delicious, that nobody will even notice how good they are for you.

More Healthy Berry Muffin Recipes:

  • Blueberry, Oatmeal, and Maple Muffins
  • Raspberry Yogurt Muffins

 

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Mixed Berry Muffins Recipe

Mixed Berry Muffins

Author: Stephanie Kay

These healthy mixed berry muffins are made with rolled oats, yogurt and lightly sweetened with brown sugar. This recipe calls for fresh strawberries, raspberries and blueberries, however, frozen berries would work just as well.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Yield: 12 muffins 1x
  • Category: Breakfast, Snacks
  • Cuisine: Vegetarian
  • Diet: Vegetarian
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Ingredients

  • 1 3/4 cup all-purpose flour
  • 1/2 cup rolled oats
  • 1 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon cinnamon
  • 1/2 teaspoon salt
  • 1/3 cup olive oil
  • 1 cup plain yogurt
  • 1/4 cup milk
  • 2 eggs
  • 1 teaspoon vanilla extract
  • 1/2 cup brown sugar
  • 1 1/2 cup mixed berries, fresh or frozen

Instructions

  1. Preheat the oven to 400°F and grease a muffin tin lightly with oil.
  2. In a large bowl, combine all of the dry ingredients: flour, rolled oats, baking powder, baking soda, cinnamon, salt, and stir until well combined.
  3. In a separate medium bowl, combine all of the wet ingredients and sugar; olive oil, yogurt, milk, eggs, vanilla and brown sugar, and whisk to combine.
  4. Transfer the wet ingredients to the dry ingredients and whisk well until the batter is smooth and there are no lumps. (If you used Greek yogurt you may need to add a bit more milk to help loosen up the batter.)
  5. Add the berries and gently fold them into the batter.
  6. Divide the batter evenly across the muffins cups and transfer the muffin tin to the oven and bake for 18-20 minutes until a toothpick inserted into a muffin comes out clean.
  7. Once baked, allow to cool slightly, then transfer the muffins to a cooling rack and allow to cool to room temperature.
  8. The muffins can be served immediately, stored at room temperature for 3 days, in the fridge for up to 5 days or frozen for up to 3 months.

Nutrition

  • Serving Size: 1 muffin
  • Calories: 204 calories
  • Sugar: 12 grams
  • Fat: 8 grams
  • Carbohydrates: 29 grams
  • Fiber: 1 gram
  • Protein: 4 grams

Keywords: tripe berry, frozen, oatmeal, yogurt, greek yogurt

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Summer Bean Salad

Published on May 30, 2020 by Stephanie Kay

Made with white beans, lots of veggies and a fresh lemon dressing, this colourful summer bean salad is the perfect make-ahead summer meal. This salad would equally well as a vegetarian main course or a side grilled for grilled meat, burgers, or anything you’re cooking up at any summer BBQ.

Summer Bean Salad

As soon as the weather heats up, there is nothing I love more than a hearty salad that I can make ahead of time and store in the fridge until I’m ready to eat. Although a classic three-bean salad will always be my favourite, the versatility of bean salads is what makes them such a great make-ahead salad option. Not only can you use dried beans or canned beans, but you can truly use any type of bean that you like, and the vegetable and dressing combinations are endless. Plus, beans are a convenient and inexpensive nutritional powerhouse that are packed with fibre and vegetarian protein.

The key to a good bean salad recipe is a) using hearty vegetables that won’t get soggy, and 2) a fresh and vibrant dressing. For this summer-inspired bean salad, I opted to use seasonal vegetables and included asparagus, yellow zucchini and cherry tomatoes, which helped to provide a splash of colour at the same time,  and kept the dressing really simple with a fresh lemon dressing. If you’re not a fan of these particular vegetables, bell peppers, cucumbers, green beans and corn would all work equally well, and you could truly use any oil-based dressing that you like.

If you ask me, this vegetarian bean salad is the perfect summer salad as it works well as a simple lunch or healthy side dish to any summer BBQ. Whip it up today and you’ll have a healthy pre-made meal ready to eat whenever you need it.

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Summer Bean Salad

Summer Bean Salad

Author: Stephanie Kay

This vegetarian bean salad recipe is the perfect summer meal! Made with white beans, vegetables and a fresh lemon dressing, it’s a healthy, high-protein and high-fibre salad.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Total Time: 10 minutes
  • Yield: 4 servings 1x
  • Category: Salads
  • Cuisine: Vegetarian, Gluten-Free
  • Diet: Vegetarian
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Ingredients

bean salad

  • 19oz can cannellini beans (white kidney beans), strained and rinsed
  • 1 yellow zucchini, diced
  • 1/2 bunch asparagus, trimmed and chopped
  • 2 cups cherry tomatoes, halved
  • 1/2 red onion, diced
  • 1/4 cup parsley, roughly chopped
  • 2 tablespoons basil, roughly chopped
  • 4oz goat cheese, crumbled (optional)

dressing

  • 3 tablespoons olive oil
  • 1 lemon, juiced
  • 1 clove garlic, grated
  • 1 teaspoon Dijon mustard
  • 1 pinch salt
  • 1 pinch black pepper

Instructions

  1. In a small bowl or jar, combine dressing ingredients, whisk together until emulsified and set aside.
  2. Bring a small pot of water to a boil and season with a pinch of salt.
  3. Add chopped asparagus to the pot and cook for 1-2 minutes until bright green in colour. Once cooked, transfer the asparagus to a bowl of ice-cold water and allow to cool completely before straining and patting is dry. (This step is optional, but the process of blanching the asparagus makes it more palatable and tender.)
  4. In a large bowl, combine the beans, yellow zucchini, asparagus, tomatoes, red onion, parsley and basil and toss to combine.
  5. Drizzle the salad with the dressing and toss again to ensure everything is well coated.
  6. Taste the salad, season with additional sea salt and pepper to taste or a squeeze of lemon, and top with crumbled goat cheese.
  7. The salad can be served immediately or stored in an airtight container in the fridge for up to 5 days.

Nutrition

  • Serving Size: 1 cup
  • Calories: 313 calories
  • Sugar: 6 grams
  • Fat: 18 grams
  • Carbohydrates: 28 grams
  • Fiber: 8 grams
  • Protein: 14 grams

Keywords: dressing, vegetarian, healthy, easy

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Strawberry Baked Oatmeal

Published on May 27, 2020 by Stephanie Kay

Filled with rolled oats and fresh strawberries, and sweetened with honey, this strawberry baked oatmeal is the perfect summer breakfast and a great meal prep idea for quick and easy mornings.

Strawberry Baked Oatmeal

 

When it comes to busy mornings, there is nothing quite like a healthy baked oatmeal recipe. Not only is it easy to make and quick to prepare, but once you’ve got the basics down you can honestly flavour baked oatmeal any way that you like. From berries to bananas to pumpkin, there are so many different ways that you can flavour a baked oatmeal recipe and, since it’s always made with 100% whole food ingredients, you can feel confident that you’re eating a healthy breakfast that is good for you.

This strawberry baked oatmeal is made with rolled oats, cinnamon, baking soda, milk, vanilla, eggs and salt, and is naturally sweetened with a touch of maple syrup and strawberries. With the exception of a few ingredients, you can easily swap ingredients to use what you have on hand. I always recommend using rolled oats in a baked oatmeal recipe, because steel-cut oats are too tough and quick-cooking oats will leave you with a mushy texture, however, you could easily swap maple syrup for honey, butter for coconut oil, and include any combination of spices and fruit you like. Not to mention, you can also add ingredients such as nuts, seeds, shredded coconut or chocolate chips for a bit of fun and added flavour.

There are many different ways to serve baked oatmeal. Once cooked, it can be spooned into a bowl on its own, sliced into squares or served with a drizzle of milk or a dollop of plain yogurt for an extra hearty and filling meal. Plus, it can be served hot or cold and can easily last up to 5 days in the fridge or can be stored in an airtight container in the freezer for up to 3 months making it a great meal prep idea.

Although this strawberry baked oatmeal recipe is intended to be eaten as a healthy make-ahead breakfast, it works equally well as a simple snack idea for adults and kids alike. Regardless of how you choose to eat it, you can’t go wrong with the warm and comforting flavours of healthy homemade baked oatmeal.

More Baked Oatmeal Recipes:

  • Mixed Berry Baked Oatmeal
  • Apple Pie Baked Oatmeal
  • Peach Baked Oatmeal

 

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Strawberry Baked Oatmeal

Strawberry Baked Oatmeal

Author: Stephanie Kay

Made with rolled oats and naturally sweetened with maple syrup, this Strawberry Baked Oatmeal is a healthy make-ahead breakfast idea that the whole family will love. This baked oatmeal recipe is refined sugar-free, gluten-free and vegetarian.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 40 minutes
  • Total Time: 50 minutes
  • Yield: 5 servings 1x
  • Category: Breakfast
  • Cuisine: Vegetarian, Gluten-Free
  • Diet: Vegetarian
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Ingredients

  • 2 1/2 cups rolled oats
  • 1/2 teaspoon cinnamon
  • 1 teaspoon baking soda
  • 1/2 teaspoon sea salt
  • 3 cups milk or almond milk
  • 1 teaspoon vanilla extract
  • 2 tablespoons butter or coconut oil, melted
  • 1 egg, whisked
  • 1/3 cup maple syrup or honey
  • 1 1/2 cups strawberries, sliced

Instructions

  1. Preheat the oven to 375°F and grease a 9×9 baking dish with butter or coconut oil.
  2. In a mixing bowl, combine all of the dry ingredients; rolled oats, cinnamon, baking soda and sea salt. Stir to ensure everything is well mixed and then transfer to the baking dish.
  3. In the same mixing bowl, combine all of the wet ingredients; milk, vanilla extract, egg, melted butter/coconut oil and honey/maple syrup. Whisk well to ensure it is well combined.
  4. Pour the wet mixture to into the baking dish with the oatmeal, giving it a stir to ensure everything is well incorporated.
  5. Scatter the strawberries in the baking dish ensuring they are evenly distributed.
  6. Transfer baking dish to the oven and bake for 35-40 minutes until the top is golden brown.
  7. Remove from the oven and allow to cool slightly before serving.
  8. Serve on its own or with a splash of milk, a sprinkle of cinnamon and drizzle of maple syrup.
  9. This recipe can also be stored in the fridge for 4-5 days, or frozen for up to 3 months. Simply cover with foil or plastic wrap to ensure freshness. To reheat, warm in the oven or in the microwave.

Nutrition

  • Serving Size: 1 serving
  • Calories: 244 calories
  • Sugar: 8 grams
  • Fat: 5 grams
  • Carbohydrates: 35 grams
  • Fiber: 4 grams
  • Protein: 10 grams

Keywords: healthy, berry, sugar-free, easy, bars

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Turkey Taco Skillet

Published on May 26, 2020 by Stephanie Kay

Made in one pot and ready in 30 minutes, this turkey taco skillet is everything that you love about tacos packed into one single dish! Filled with ground turkey and black beans veggies, and covered with cheese, this taco skillet is a high-protein dish that you can serve on its own, with tortillas, or on top of a salad for a healthy lunch or dinner.

Turkey Taco Skillet

This taco skillet is a great dinner idea for those nights you don’t really feel like cooking and just need to get something on the table fast. Not only is this recipe made with pantry staples, but it’s quick and easy to prepare, and highly versatile. I used ground turkey in this recipe because it’s a great way to create a high-protein dish while keeping calorie content low, however, you could certainly use ground chicken or ground beef instead. You can also mix up the vegetables in this dish based on what you have on hand (carrots, zucchini, and mushrooms would all work very well), and although I used black beans in this recipe, kidney beans, pinto beans, or white beans would all work, while adding some much-needed fiber at the same time.

This turkey taco skillet is a bit of a twist on my chicken burrito casserole recipe, but it’s slightly lower in carbs and much quicker to make. Not only can this taco skillet be eaten on its own, but it’s great paired with a side of steamed vegetables, a side of rice, or topped on some lettuce for a quick and easy taco salad. You can whip up this turkey taco skillet as a quick and easy weeknight dinner or batch cook it as a meal prep idea for a week’s worth of healthy lunches.

More Healthy Turkey Recipes:

  • Spinach and Feta Turkey Burgers
  • Turkey Lettuce Wraps
  • White Bean Turkey Chili

 

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Turkey Taco Skillet

Turkey Taco Skillet

Author: Stephanie Kay

Ready in 30 minutes, this healthy turkey taco skillet is a perfect weeknight dinner! This taco skillet recipe calls for ground turkey, but you could certainly use ground chicken or ground beef instead.

  • Author: Stephanie Kay
  • Prep Time: 5 minutes
  • Cook Time: 25 minutes
  • Total Time: 30 minutes
  • Yield: 6 servings 1x
  • Category: Mains
  • Cuisine: Mexican
  • Diet: Gluten Free
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Ingredients

  • 1 lb. ground turkey
  • 1 tablespoon olive oil
  • 1 onion, diced
  • 2 cloves garlic, minced
  • 1 red bell pepper, diced
  • 1 green bell pepper, diced
  • 4 ripe tomatoes, diced OR 15oz can diced tomatoes
  • 15oz can black beans, strained and rinsed
  • 1 cup corn, frozen
  • 1 tablespoon chilli powder
  • 1 tablespoon cumin
  • 1/4 teaspoon crushed chillies (optional)
  • 1/2 teaspoons salt
  • 5oz Havarti or Monterey Jack cheese, grated
  • Green onion, to serve (optional)
  • Cilantro, to serve (optional)

Instructions

  1. In a large ovenproof skillet, warm olive oil on medium-high heat. Add onion, red bell pepper and green bell pepper and cook for 4-5 minutes until tender and onions are translucent.
  2.  Add the ground turkey and cook, breaking apart with the back of a wooden spoon, until no pink remains, about 4-5 minutes.
  3. Add garlic, chilli powder, cumin, chilli flakes and salt and cook for an additional 1-2 minutes until garlic is tender and spices are fragrant.
  4. Add tomatoes (if you are using ripe tomatoes add 1/4 cup of water as well), black beans and corn, and bring to a light boil, then reduce the heat to low and simmer until the liquid has reduced slightly, 8-10 minutes.
  5. Turn the oven to the broil setting, sprinkle the grated cheese over the top of the skillet and then transfer to the oven for 2-3 minutes or until the cheese is golden and bubbly.
  6.  Sprinkle with green onion and cilantro (optional) and serve immediately, or allow to cool completely and store in the fridge for up to 5 days or the freezer for 3 months.

Nutrition

  • Serving Size: 1 serving
  • Calories: 362 calories
  • Sugar: 7 grams
  • Fat: 18 grams
  • Carbohydrates: 28 grams
  • Fiber: 8 grams
  • Protein: 27 grams

Keywords: cheesy, ground, easy, dinner, healthy

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Low-Carb vs. Low-Fat: Which is better for weight loss?

Published on May 14, 2020 by Stephanie Kay

With so many diet and nutrition tips floating around it can be difficult to know what to choose from. From low-fat to low-carb, high-protein to keto to paleo, it seems there are a plethora of options to choose from if you have a goal of weight loss, making decisions more confusing than ever. So, let’s look at the research in order to answer the debate of low-carb vs. low-fat: which is better for weight loss?

Low-Carb vs. Low-Fat: Which is Better?

For years, experts have debated which diet is best for weight loss: low-carb or low-fat? If you want to lose weight, is it better to go low-carb and cut out pasta, crackers, and bread, or go low-fat and cut out butter, nuts, and cheese? Well, as it turns out, both low-carb diets and low-fat diets are equally effective for weight loss.

What is a Low-Carb Diet?

A low-carb diet, or a carb-restricted diet, is a diet in which the total calories from carbohydrates are low relative to protein and fat. A low-carb diet is one that restricts carbohydrate-rich foods, specifically sugar, grains, and starch-rich foods (bread, pasta, potatoes) and focuses on carbohydrate-based foods that are low in carbohydrate density (vegetables and fruit). A low-carb diet is by nature higher in protein, fat, and vegetables.

What is a Low-Fat Diet?

A low-fat diet, or a fat-restricted diet, is a diet in which the total calories from fat are low relative to carbohydrates and protein. A low-fat diet is limited in sources of fat (animal fats, oils, butter, avocado, nuts, seeds) and focuses on low-fat whole foods (whole grains, legumes, lean meats, fruits, vegetables) and/or low-fat food products (0% milk, low-fat yogurt, light dressings). A low-fat diet is by nature higher in protein and carbohydrates.

What is Needed for Weight Loss?

At the foundational level, weight loss is based on an exchange of energy. In order for weight to be lost, there must be a deficit of energy, more specifically; calories expended must be greater than the calories consumed. The amount of energy burned (or calories burned) is dependent on a number of controllable and noncontrollable factors including age, weight, sex, activity level, and exercise, while energy consumed (or calories consumed) is dependent on the amount of food and drink a person consumes. It is important to understand that there are many factors that play a role in weight loss, however, the one essential requirement for weight loss to occur is a calorie deficit.

This calorie deficit can be created in a number of different ways, or a combination of different ways, such as increasing activity levels, reducing portion sizes, and/or tracking calories to reduce overall calorie intake. In addition to these methods, some diets will advocate for limiting or restricting a specific macronutrient, such as carbohydrates or fats, in order to support total calorie reduction. Reducing carbohydrate intake, as is done in a low-carb diet, or reducing fat intake, as is done in a low-fat diet, can be viewed as tools to reduce total calorie intake to help create the energy deficit needed for weight loss to occur.

Why Use Carbs and Fat for Weight Loss?

Both carbohydrates and fats are used as tools to reduce total energy intake in an effort to support the energy deficit needed for weight loss for a variety of different reasons.

Foremost, carbohydrates and fats are both sources of calories. Every 1 gram of carbohydrate consumed provides 4 calories of energy, while every 1 gram of fat consumed provides 9 calories of energy. Therefore, by reducing the number of carbohydrates or fat consumed in the diet you can quickly reduce the total number of calories consumed to create a calorie deficit. For example, in a low-carb diet, by removing 1/2 cup of oats (which contains 27 grams of carbohydrates) you are able to omit 150 calories. Alternatively, in a low-fat diet, by removing 30 grams of cheese (which contains 10 grams of fat) you are also able to omit 150 calories.

One of the reasons that low-fat diets have long been touted as the solution to weight loss is that they are a simple way to reduce calories quickly. Since fat is more calorie-dense than carbohydrates, 9 calories per gram as compared to 4 calories per gram, low-fat diets have been popularized for weight loss since even a small reduction in fat consumption can dramatically reduce total calorie intake.

Conversely, low-carb diets have also been touted as a solution to weight loss since some forms of carbohydrates, specifically highly processed carbohydrates, are dense sources of sugar and calories and, therefore, reducing their consumption can help to decrease total calorie intake. Moreover, refined carbohydrates have been shown to influence blood sugar and cause the pancreas to store excess energy as body fat, which has a negative impact on weight loss.

Although carbohydrates and fats are commonly used as tools to create this energy deficit, it should be noted that protein is rarely used since it is essential for muscle building, the efficiency of the metabolism, and balancing blood sugar, which have all been shown to support weight loss.

Low-Carb vs. Low-Fat: Which is Better for Weight Loss?

So, what is the best option for weight loss; low-carb or low-fat? The answer is that there is no one-size-fits-all solution, and it is important to understand that there can be flaws in both methods. In fact, a number of studies have shown that both low-carb diets and low-fat diets can support a weight loss goal when total calorie intake is controlled for. Most recently, a year-long study of 609 adults participants by Stanford University found that, when total calorie and protein intake were controlled for, a low-fat diet and a low-carb diet produced similar weight loss and improvements in metabolic health markers in participants. This study itself is notable due to its large group of participants, long duration, and careful monitoring of the participant’s diets, and contributes to a body of evidence that for weight loss neither low-carb or low-fat is superior when total calorie intake and protein intake is controlled for.

So, what does this mean?

Based on these findings, for a goal of weight loss, total energy (or calorie) intake is vital and if not controlled will impede the efficiency of both a low-carb and a low-fat diet.

For example, should someone opt to go the low-fat diet route and limit all sources of fat in their diet, they may find themselves less satiated and nourished given that fat is vital for cellular metabolism and cell signaling; the health of various body tissues; healthy hormone function; and essential nutrition absorption of fat-soluble vitamins A, D, E, and K. Should this occur, the individual may end up reaching for more carbohydrate-based foods in order to help fill the hunger void and this may, in turn, reduce the calorie deficit required for weight loss.

Alternatively, should someone choose to go the low-carb diet route, they may find themselves less satiated and nourished given that carbohydrates are used as the body’s primary source of energy. Should this occur, the individual may end up reaching for more fat-rich foods (nuts, avocado, cheese) in an effort to feel satiated, however, this can be detrimental to a goal of weight loss given fats are so calorie-dense, twice as calorie-dense as carbohydrates, which will reduce the calorie deficit required for weight loss.

However, as with all nutrition goals, it is important to understand that food quality always trumps quantity. Yes, how much you eat is important but the quality of the food that you eat is much more important than how much of it you are eating. Even if you are controlling for calories and consuming the “perfect” serving size of Oreos and Doritos, if you are not focusing on food quality you are likely missing the mark. Not only is focusing on food quality (i.e. real food) essential to ensure you are getting the nutrients, vitamins, and minerals required for optimal health but focusing on food quality can actually help to optimize how much you are eating at the same time. Processed or refined foods are designed to be hyper-palatable and highly addictive, making them easier to over-consume, while whole foods are nourishing, filling, and satiating. Think about it, when was the last time you ate a whole carton of eggs or a bag of boiled potatoes?

When it comes to weight loss, food quality is the foundational piece of the puzzle and how much you eat is also important. In order to support a goal of weight loss, real food must be consumed with a calorie deficit in mind, but how you choose to create a calorie deficit is completely up to you. Some people will do well monitoring portion sizes and calories across all macronutrient groups, while others may find limiting a specific macronutrient group, such as carbs or fats, a more effective approach to reducing their total calorie intake.

The Bottom Line

No matter what your health goal is, the best diet is always going to be the one that you are comfortable with and are going to follow consistently. Focusing on whole foods will always be the most important piece of the puzzle in order to ensure that you are getting the nutrients, vitamins, and minerals required for optimal health, and when it comes to weight loss, reducing calories by following a low-carb diet, a low-fat diet or simply monitoring total consumption across all macronutrient groups is completely dependent on the individual and what will work best for them.

Apple Cinnamon Granola

Published on May 7, 2020 by Stephanie Kay

Made with rolled oats, cinnamon, and fresh apples (yes, fresh), this homemade apple cinnamon granola is a healthy recipe that can be enjoyed any day of the week. You can enjoy it with yogurt or milk for breakfast or on its own as a crunchy snack.

Apple Cinnamon Granola

Granola is such a fun dish to make at home because it’s simple to make and incredibly versatile. A basic, but delicious, granola recipe only requires a handful of ingredients; rolled oats, a sweetener, some oil, and nuts or dried fruit. Once you master the basic granola formula you can easily mix things up and create any flavor of granola you like, like this vanilla almond granola. Not to mention, homemade granola is a great way to use pantry staples and turn them into something quick and delicious that the whole family is sure to love.

Although granola is typically made with dried fruit, this apple cinnamon granola is made with fresh apples, which last well for weeks when stored in the fridge. By chopping the fresh apples into small bite-size pieces and baking them along with the rolled oats, the apples concentrate all of their sugars and provide an added crunch at the same time. Not only is it a fun and different way to use apples but it’s a great way to maximize fresh produce and minimize waste. Regardless of what type of apple you choose, the end result of this recipe is a crunchy, sweet, and healthy homemade apple cinnamon granola that you can enjoy for breakfast and snacks alike.

More Healthy Granola Recipes:

  • Classic Homemade Granola
  • Vanilla Almond Granola
  • Maple Nut and Seed Granola

 

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Apple Cinnamon Granola

Apple Cinnamon Granola

Author: Stephanie Kay

This apple cinnamon granola is a healthy homemade granola that the whole family is sure to love! For the best results, be sure to use a crisp and crunchy apple so it holds up during the baking process.

  • Author: Stephanie Kay
  • Prep Time: 5 minutes
  • Cook Time: 45 minutes
  • Total Time: 50 minutes
  • Yield: 6 servings 1x
  • Category: Breakfast
  • Cuisine: Vegetarian, Gluten-Free
  • Diet: Gluten Free
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Ingredients

  • 2 cups rolled oats
  • 1/2 teaspoon cinnamon
  • 1/4 teaspoon salt
  • 1/4 cup coconut oil, melted
  • 1/4 cup maple syrup
  • 1/2 teaspoon vanilla extract
  • 2 sweet and crunchy apples, diced
  • 1/2 cup raw pecans, roughly chopped

Instructions

  1. Preheat the oven to 325°F and line a large baking sheet with parchment paper.
  2. In a large mixing bowl, combine the rolled oats, cinnamon and salt and stir to combine.
  3. In a separate small bowl, combine melted coconut oil, maple syrup and vanilla extract.
  4. Add the wet ingredients to the dry ingredients and use a wooden spoon or spatula to ensure they are well combined.
  5. Add chopped apple to the bowl and stir to ensure it is well coated with the oat mixture. (Note, be sure that the apples are chopped into a small dice; this will ensure that they dry out slightly during the baking process. If you leave them too large they may leave too much moisture in the granola.)
  6. Turn the granola mixture onto a baking sheet, spreading it out evenly.
  7. Transfer the baking sheet to the oven and bake for 25 minutes. Once complete, remove the granola from the oven, stir or toss the granola on the baking sheet with a spoon or spatula, and then return to the oven for an additional 10 minutes.
  8. After 10 minutes, remove the granola from the oven again, add the chopped pecans to the baking sheet, and then return to the oven for another 10-15 minutes or until apples are dry and the granola is golden brown.
  9. Once complete, remove the granola from the oven and allow to cool completely on the baking sheet.
  10. Once cooled, transfer the apple cinnamon granola to a jar or airtight container and store at room temperature for up 3-4 days.
  11. Serve cold with yogurt or milk and additional sliced apple on top.

Nutrition

  • Serving Size: 1 serving
  • Calories: 248 calories
  • Sugar: 14 grams
  • Fat: 9 grams
  • Carbohydrates: 35 grams
  • Fiber: 4 grams
  • Protein: 4 grams

Keywords: fresh, crunchy, healthy, baked, homemade

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Easy Vegetable Lasagna

Published on May 3, 2020 by Stephanie Kay

Loaded with vegetables, this vegetarian vegetable lasagna is easy to make, filling, comforting, and oh-so-delicious! Filled with zucchini, mushrooms, bell peppers, and a hearty spinach and ricotta layer, this vegetable-packed lasagna recipe is a hearty, healthy, and well-balanced meal.

Easy Vegetable Lasagna

 

I know the thought of meatless lasagna might leave some people skeptical, but I assure you this vegetable lasagna will change your mind. Although pasta often gets a bad rap for being unhealthy, when chosen with care, pasta is a healthy choice and a good source of complex carbohydrates to include in any meal, especially when paired with vegetables. Although I specifically used zucchinis, mushrooms, and bell peppers as the vegetables in this dish, you could easily swap them for any vegetables you like, and if you wanted to go the extra step you could also roast them for extra flavour. Regardless of what vegetables you choose, the end result will be an incredibly nutrient-dense, high-fibre, veggie-packed vegetarian lasagna.

More Healthy Pasta Recipes:

  • Spinach and Ricotta Pasta
  • Chicken Pesto Pasta
  • Tomato, Spinach, and Bacon Pasta

 

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Easy Vegetable Lasagna

Easy Vegetable Lasagna

Author: Stephanie Kay

This recipe is seriously the best vegetarian lasagna! Packed full of fresh vegetables and a spinach and ricotta cheese filling, this easy vegetable lasagna recipe makes enough servings for a family dinner with plenty of leftovers for lunch.

  • Author: Stephanie Kay
  • Prep Time: 25 minutes
  • Cook Time: 30 minutes
  • Total Time: 55 minutes
  • Yield: 9 servings 1x
  • Category: Mains
  • Cuisine: Italian
  • Diet: Vegetarian
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Ingredients

vegetable filling:

  • 2 medium zucchini, diced
  • 1 red bell pepper, diced
  • 8oz mushrooms, diced
  • 2 cloves garlic, minced
  • 1 tablespoon olive oil
  • 2 teaspoons Italian seasoning or oregano
  • Salt and pepper

tomato sauce:

  • 24oz jar store-bought pasta sauce
  • OR
  • 24oz jar passata
  • 1 tablespoon olive oil
  • 1 onion, diced
  • 2 cloves garlic, minced
  • 1/2 teaspoon oregano
  • 1/2 teaspoon thyme
  • 1/2 teaspoon chili flakes
  • 1/2 cup water
  • Salt and pepper

spinach ricotta filling:

  • 1 pound fresh ricotta
  • 8oz spinach, fresh or frozen (thawed)
  • 1/2 cup parmesan, grated
  • 1 egg, whisked
  • 1/2 teaspoon nutmeg
  • Salt and pepper

lasagna:

  • 12 lasagna noodles*, plus more if needed
  • 8oz mozzarella cheese, shredded
  • Fresh parmesan, to serve (optional)
  • Fresh basil, to serve (optional)

Instructions

  1. Preheat the oven to 400°F.
  2. If you are making the tomato sauce from scratch, start this first. In a saucepan on medium heat, add olive oil and onion and cook for 5-6 minutes until tender and translucent.
  3. Once the onions are cooked, add the garlic, herbs, a pinch of salt and pepper and allow to cook for another 30 seconds until fragrant. Add passata and water, reduce to a simmer and continue to cook while you prepare the rest of the ingredients.
  4. In a separate large skillet on medium-high heat, add the olive oil, zucchini and bell pepper and cook for 3-4 minutes, stirring occasionally, until slightly tender.
  5. Add the mushrooms, garlic, Italian seasoning, a pinch of salt and pepper and allow to cook for another 4-5 minutes, stirring occasionally, under all of the vegetables are tender. Once cooked, remove from the heat and set aside.
  6. While the vegetables are cooking or once they are complete, prepare the ricotta filling. If you are using fresh spinach, add all of the spinach to a saucepan on low-medium heat, add a splash of water, a pinch of salt and pepper and cook until all of the spinach has wilted and reduced. Once complete, remove from the heat, add to a mesh strained and allow to cool before pressing all of the water out of the spinach. If you are using frozen spinach, ensure that it is completely thawed and use your hands to press out any excess water before using it for the filling. Once the spinach is ready, whether you used fresh or frozen, add it to a cutting board and chop it roughly into smaller pieces.
  7. In a medium bowl, add the ricotta, spinach, parmesan cheese, nutmeg, whisked egg and mix with a spatula until well combined. Season with salt and pepper to taste and set aside.
  8. Once all of your ingredients are ready, begin to assemble the lasagna. (If you are using oven-ready lasagna noodles they can be added directly to the lasagna, if you are using dried noodles refer to the package directions to prepare them before adding them to the lasagna. See note below.)
  9. Add 1/2 cup of the tomato sauce to the bottom of a 9″ x 12″ baking dish and layer the bottom of the dish with lasagna noodles (snap off their ends to fit and/or overlap their edges as necessary).
  10. Spread the vegetable mixture over the first layer of lasagna noodles and pour most of the tomato sauce over the vegetables (be sure to leave at least a 1/2 cup of tomato sauce for the top layer), spreading it out evenly to cover the vegetables. Add another layer of lasagna noodles to cover the vegetable and tomato sauce mixture.
  11. Spread the spinach and ricotta filling over the second layer of lasagna noodles, ensuring that it is evenly spread out. Add another layer of lasagna noodles to cover the ricotta mixture.
  12. Spread the remaining tomato sauce over the third layer of lasagna noodles and sprinkle with shredded mozzarella cheese.
  13. Wrap a sheet of parchment paper or foil around the top of the lasagna and transfer to the oven to bake, covered, for 20 minutes. Once complete, remove the cover, rotate the pan 180° in the oven, and continue to bake for another 10-15 minutes until the cheese is bubbly and golden.
  14. Once cooked, remove the lasagna from the oven and allow to cool 5-10 minutes. Once cooled, sprinkle with freshly grated parmesan cheese and basil (optional) and slice to serve.
  15. This easy vegetable lasagna can be store in an airtight container in the fridge for up to 5 days or the freezer for up to 3 months.

Notes

NOODLES: You can use dried or oven-ready/no-boil lasagna noodles for this recipe. If you are using dried lasagna noodles, prepare them as per package directions before adding them to the lasagna.

Nutrition

  • Serving Size: 1 serving
  • Calories: 363 calories
  • Sugar: 6 grams
  • Fat: 12 grams
  • Carbohydrates: 41 grams
  • Fiber: 7 grams
  • Protein: 23 grams

Keywords: easy, best, healthy, ricotta, spinach, zucchini

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5 Reasons You Should Eat Treats

Published on April 28, 2020 by Stephanie Kay

While eating kale, quinoa and salmon is certainly healthy, indulging in the occasional treat is also important and should be included in a healthy diet. Not only is indulgence an important part of health, but a balanced diet does not exist without treats and indulgence is a way to feed your body, mind, and soul. Although trying to avoid treats completely might seem like an ideal short-term solution, it can lead to problematic eating behaviors and do more harm than good in the long term. Instead, it is best to learn to incorporate treats occasionally, eat them mindfully, and enjoy every last bite. Here are 5 reasons why you should eat treats.

5 Reasons You Should Eat Treats

 

For many people, the idea of eating “healthy” is tightly correlated with the idea of eating “perfectly” with a strict set of rules, rights, and wrongs and “good” or “bad” foods. Although, in theory, it might seem ideal to avoid treats altogether for optimal health, that is not realistic. In fact, treats can and should be part of a healthy diet, even when you are trying to cut back. The key to eating healthy is not to eat “perfectly”, it is to eat in a way that supports your physical, mental, and emotional health, and that includes treats. In my opinion, the goal should be to enjoy whole foods and treats as part of a healthy diet and learn to do it all consciously.

Reasons You Should Treat Yourself

1. Indulgence is an Important Part of Health

The first and most important thing to understand is that indulgence is an important part of health. Of course, when you eat you are primarily feeding your body and your cells and the objective is to give it the tools it needs to perform and function optimally so that you can be healthy, however, there are times when you are also feeding your soul. Most of the time you will eat because you need fuel, but there will be moments when you will eat to support your health through emotion, celebration, and joy. Food is both fuel and pleasure, not one or the other.

2. Treats are Part of a Balanced Diet

You can’t eat a balanced diet without treats, they are built right in. Think about it, if you were only eating healthy meals or “clean” meals all of the time you would not have any balance at all, it would actually be quite restrictive. Instead, it’s important to understand that treats, indulgences, “junk” food, and desserts are actually part of a balanced diet! I often use the 80/20 rule as an example with my clients and in my nutrition program to help remind people that is it important to enjoy treats from time to time because they are built right into a balanced diet. If you are eating real food most of the time (say 80%) and enjoying treats some of the time (say 20%) it’s nothing to be concerned about. Instead, you should enjoy every last bite, feel good about it and recognize that you are eating in a balanced way.

3. Too Much Restriction Can Lead to Binging

This may not be the case for everyone, but it certainly is for some. Feeling restricted is not pleasant in any context and food is no different. Although it might seem like a good idea to label foods as “good” or “bad” or “healthy” or “unhealthy”, health is not that black and white. In fact, labeling foods strictly as “bad” can cause a spiral for some people once they start eating them. If you’ve labeled a food a “bad”, you may begin to think that you’ve done a bad thing and are a bad person for eating that “bad” food. When this happens you open yourself up to a “f*ck it‘” moment and can begin to sabotage yourself by thinking; “I’ve already started, so I might as well just go for it”. This negative thought pattern can force you into a situation when you are no longer feeding your body, mind, or you soul, you are punished eating and by the last bite, you likely aren’t even enjoying it anymore. Instead, if you remind yourself that indulging in treats is built into a healthy eating plan you can allow yourself to enjoy that moment of indulgence, savor every bite, and move on.

4. It Helps You Let Go of the Guilt

Do you know what the worst part of having a treat is? It’s not your health, your body’s response, or the scale, it’s the guilt and shame we allow ourselves to feel after we’ve consumed something we’ve deemed as bad or wrong. The truth is, no individual treat will make you unhealthy, the same way no individual salad will make you healthy, everything is about context. In fact, an argument can be made that treats, dessert, alcohol, and sugar are not problematic in the slightest – our bodies can handle a little bit of anything – but it’s the guilt, shame, and self-loathing that lead us to a case of the “f*ck its” where we go from zero to hero and let go of any mindful eating patterns whatsoever. Instead, if we recognize that our bodies are built with systems to handle the occasional indulgence and that they help to nourish more than just our physical body, we can allow ourselves to let go of the guilt, shame, and self-loathing after we eat that cookie, ice cream or wine, and simply enjoy the process of eating them instead.

5. You’ll Stop Obsessing and Feel Better

Constantly stressing over what you eat, dreaming about treats, and thinking about food is not natural, nor is it healthy. Imposing rigid rules around food is not good for our mental or emotional health, and therefore won’t support our physical health either. Telling yourself “I’m never eating that again“, “I’m only eating healthy starting tomorrow“, or “I’m cutting out sugar” is simply not realistic and sets you up for failure. You need to realize that you are going to indulge again, you are going to eat treats again and you are going to eat sugar again. Life is not going to pause to make healthy eating convenient for you. You are going to go to parties and celebrations and on vacation and have birthdays and you’re just going to want to eat treats again. So instead of convincing yourself you can or will avoid treats altogether, work them into your lifestyle and diet. Allowing for pleasurable treats, indulgence, “junk” food, desserts, and moments in your healthy eating plan will help to take away the guilt and simply allow you to enjoy those moments instead.

The Bottom Line

Indulgence is an important part of health and enjoying treats is important for nourishing our body, mind, and spirit. There is nothing wrong with showing love through food to yourself or someone else, it’s a way of nurturing ourselves and it’s intensely personal, but it’s also important that we do it as consciously and mindfully as possible. How often should you eat treats? That’s completely dependent on yourself, your health, and your goals, and it’s important that you choose what works best for you.

Lemon Butter Asparagus Risotto

Published on April 23, 2020 by Stephanie Kay

Made with Arborio rice, asparagus, parmesan and fresh herbs, this lemon butter asparagus risotto recipe is a simple dish with a rich and creamy texture and fresh and fragrant flavour. Not only does it work well as a main course, but it works equally well as a healthy and elegant side dish or appetizer to any family feast.

Lemon Butter Asparagus Risotto

Asparagus Risotto Recipe

Risotto is the perfect way to pair humble pantry staples together to create a decadent meal without much effort; by simply combining rice, broth and vegetables of your choice you can easily create a hearty meal that works equally well as a main course or a side dish. Although it’s often thought of as a fancy restaurant dish, risotto actually has very humble beginnings and all you need is a bit of time and elbow grease to create a delicious risotto. Plus, once you’ve got the basic risotto recipe down you can easily add any vegetables, herbs and spices that you like to create different flavours of risotto. This particular asparagus risotto recipe is made with fresh asparagus and fresh herbs, however, you could certainly use frozen or dried if you prefer, because the addition of the lemon butter helps to bring everything together and add a little punch of spring of flavour.

More Healthy Risotto Recipes:

  • Butternut Squash & Sage Risotto
  • Beef & Mushroom Risotto

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Lemon Butter Asparagus Risotto

Lemon Butter Asparagus Risotto

Author: Stephanie Kay

This lemon butter asparagus risotto recipe is rich, creamy and easy to make! This recipe is made with Arborio rice, asparagus, parmesan and fresh herbs and stores well in the fridge or freezer for days to come.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 35 minutes
  • Total Time: 45 minutes
  • Yield: 4 servings 1x
  • Category: Mains
  • Cuisine: Vegetarian, Gluten-Free
  • Diet: Vegetarian
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Ingredients

  • 6 cups chicken broth or vegetable broth, plus more as needed
  • 2 tablespoons olive oil
  • 4 tablespoons butter
  • 2 shallots or 1 small onion, finely minced
  • 2 cloves garlic, minced or grated
  • 1 1/2 cups Arborio rice or short-grain rice
  • 1/2 bunch asparagus, trimmed and cut into ½” pieces
  • 1 tablespoon lemon zest, plus 2 tablespoons lemon juice
  • 1/4 cup fresh mixed herbs, parsley, basil, mint, etc, roughly chopped
  • 1/2 cup parmesan cheese, grated
  • Sea salt
  • Black pepper

Instructions

  1. In a saucepan, warm the broth until steaming.
  2. In a separate large pot or pan on medium-high heat, warm olive oil and 2 tablespoons butter.
  3. Add onion and cook, stirring frequently, until soft, about 5 to 6 minutes. Add garlic and cook for another 30 seconds until fragrant.
  4. Add rice and cook, stirring frequently, until the edges are translucent, about 2 to 3 minutes.
  5. Add ½ cup of warm broth and cook, stirring frequently, until almost all of the broth has absorbed. Continue adding ½ cup of broth in this manner until rice is tender and creamy, about 20 to 25 minutes in total.
  6. With the last batch of broth, add chopped asparagus and allow to cook until tender, 3-4 minutes, or until it is bright green in colour.
  7. Once cooked, remove from the risotto from the heat and stir in lemon zest, lemon juice, herbs, cheese, and remaining 2 tablespoons butter.
  8. Season with salt and pepper to taste and serve immediately with additional cheese, lemon zest and herbs.

Nutrition

  • Serving Size: 1 serving
  • Calories: 335 calories
  • Sugar: 3 grams
  • Fat: 22 grams
  • Carbohydrates: 26 grams
  • Fiber: 1 grams
  • Protein: 9 grams

Keywords: lemon, creamy, best, easy, healthy, how to make

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Healthy Fats: A Complete Guide

Published on April 21, 2020 by Stephanie Kay

You might be surprised to learn that there is a lot more to healthy fats than avocados and olive oil. In fact, healthy fats come in many different shapes, sizes, and forms, and are an integral part of a healthy diet. So here is everything that you need to know about healthy fats and the best and worst sources to include in your diet.

A Complete Guide to Healthy Fats

What is Dietary Fat?

Fat is a nutrient, along with protein and carbohydrates, which makes up the primary macronutrients of the human diet. Dietary fats are made of smaller molecules, called fatty acids, which are composed of carbon and hydrogen elements joined together in long chains called hydrocarbons. Depending on their exact structure, dietary fats have unique properties and play different roles in the human body.

Types of Fat: Saturated vs. Unsaturated Fats

There are 2 primary types of dietary fat: saturated fat and unsaturated fat, and the difference can be found in their bond structure. Although all fats are classified into these categories, it is important to understand that all fat-based foods contain a combination of different types of fat, but are classified by the type of fat they contain the most of.

Saturated Fats

Saturated fats contain no double bonds between their carbon atoms, the chain is “saturated” with hydrogens, which results in a very straight structure with molecules packed together very tightly. For this reason, saturated fats are generally solid at room temperature, which makes them great cooking fats given they are not prone to damage by heat. Saturated fats can be found in long-chain, medium-chain, and short-chain forms, all of which play different roles in the human body. Common sources of saturated fat include:

  • Red meat
  • Dairy products
  • Butter
  • Ghee
  • Coconuts
  • Lard
  • Animal fats

Unsaturated Fats

Unsaturated fats contain one or more double bonds and can be broken down into two sub-categories: monounsaturated fats and polyunsaturated fats. Depending on their bond structure, unsaturated fats have one (mono-) or more (poly-) double bonds in the chain of carbons. Given not all of the carbons have hydrogens connected to them; this puts a “kink” in the chain, which leaves unsaturated fats liquid at room temperature.

Monounsaturated Fats

Monounsaturated fats, or MUFAs, have a single double bond in their structure. There are many different types of monounsaturated fats found in our food, with oleic acid being one of the most common. Similar to saturated fats, monounsaturated fats help to form the structural fats of the human body and are considered healthy. Monounsaturated fats are commonly known as “good fats” because they have been shown to have beneficial effects on cardiovascular disease risk markers by reducing LDL while increasing HDL, lowering triglycerides associated with heart disease and fight inflammation, and lowering blood pressure. Common sources of monounsaturated fat include:

  • Olives
  • Avocados
  • Some meats
  • Some nuts

Polyunsaturated Fats

Unlike saturated and monounsaturated fats, polyunsaturated fats, or PUFAs, have multiple double bonds in their structure. For this reason, polyunsaturated fats are the most susceptible to oxidative damage from light, heat, and air, especially in high-heat cooking. There are two major types of polyunsaturated fats; omega-3 fatty acids which have their first double bond at the third carbon, and omega-6 fatty acids which have their first double bond at the sixth carbon. Common sources of polyunsaturated fat include:

  • Fatty Fish
  • Flax Seed
  • Walnuts
  • Seed oils (canola, soybean, corn, safflower, etc.)

Essential Fatty Acids

Omega-3 and omega-6 fatty acids are forms of polyunsaturated fatty acids and the most well-known fatty acids given their numerous health benefits. The most important omega-3 fats include ALA, DHA, and EPA and have been shown to be particularly beneficial for heart health. Our bodies mostly use EPA and DHA, which are commonly found in cold-water fish, while the body must convert ALA, commonly found in plant sources such as flax, hemp, and chia. Although both omega-3 and omega-6 fatty acids have integral functions in the body and are essential for optimal health, they are most effective in balance. While anthropological evidence suggests that our hunter-gatherer ancestors consumed omega-6 and omega-3 fats in a ratio of roughly 1 to 1, for general health it is now recommended that they be consumed at a ratio of 4 to 1 or less.

A Complete Guide to Healthy Fats

Why Do I Need Fat?

Getting enough fat is essential for optimal health. Dietary fats are required for cellular metabolism and cell signaling; the health of various body tissues; healthy hormone function; and essential nutrition absorption of fat-soluble vitamins A, D, E, and K. Not to mention, fat is an incredibly satiating macronutrient that will help to keep you full between meals and provide delicious flavor. Generally speaking, the dietary fat that we consume is either: 1) used for energy; 2) incorporated into other body tissues and organs, or 3) stored as adipose (fat) tissues.

Are All Fats Healthy?

Although popular terminology typically classifies saturated fats as “unhealthy” fats and unsaturated fats as “healthy” fats, it’s not that simple. Humans have consumed unprocessed forms of both saturated and unsaturated fats for our entire existence given we evolved on diets consisting of marine life, wild game, milk, coconuts, and/or inland plants. Therefore, a better definition of “healthy fat” would be; unprocessed fat found in whole foods.

But, Isn’t Saturated Fat Bad for You?

In short, no, but only when you are focused on whole foods. Although conventional wisdom long held the belief that saturated fat was a health risk that is not the case, and evidence now shows that saturated fat is vital for optimal health.

The fear of saturated fat began in the 1950s when a researcher named Ancel Keys published The Seven Countries Study linking saturated fat and cholesterol with rising rates of heart disease. Prior to this study, saturated fats were consumed by humans regularly without concern; we cooked from scratch, used butter, ate whole eggs, and ate nose-to-tail cuts of meat. However, once this study was published, our perceptions of food changed. In fact, this study was the catalyst in demonizing saturated fat, which led to the increased production and consumption of low-fat and fat-free products worldwide.

With a limited understanding and knowledge of the roles of saturated fats at the time, this theory went rather undebated for many years, however, upon further research and understanding in the past decades, these findings have come under serious question. As it turns out, Key’s research was heavily flawed and the data presented was not truly representative of his findings. It has now been shown that Keys based his theory on a study of six countries, in which higher saturated fat intake equated to higher rates of heart disease, however, he conveniently ignored data from 16 other countries that did not fit his theory. Had he represented all of the countries the data would have shown that increasing the percentage of calories from fat helps to reduce the number of deaths from coronary heart disease.

In recent years, new studies have disproved the diet-heart hypothesis and debunked it many times, however, the concept that saturated fats are unhealthy and cause heart disease remains one of the largest nutritional myths that is perpetuated by mainstream media today.

From a biological perspective, humans require saturated fat because we are warm-blooded. Saturated fats are solid at room temperature and these fats provide the appropriate stiffness and structure to our cell membranes and tissues. Some of the many benefits of saturated fats include strengthening the immune system, improved brain health, improved lung health, improved liver health, and nutrient absorption.

From a chemistry perspective, it is actually the saturated nature of the bonds in saturated fats that make them ideal sources of fat for cooking given they are very stable at high temperatures. On the contrary, since unsaturated fats do not contain double bonds and their structures are therefore not “saturated”, they are less than ideal for heating and cooking as they are very susceptible to oxidation and rancidity.

Moreover, it is important to keep in mind that humans evolved eating wild game, marine life, and plant life, and have consumed unprocessed forms of saturated fats (organ meats, blubber, milk, or coconuts) for our entire existence. In fact, current tribes from around the world still consume diets high in saturated fats; Eskimo tribes consume native diets with up to 75% saturated fats, the Maasai Tribe in Kenya consumes a diet with up to 66% saturated fat, and Tokealu of New Zealand consume a diet of 60% saturated fat with virtually no heart disease.

So, is saturated fat a healthy fat? Yes, but only when you focus on saturated fats from whole foods in their whole formats.

A Complete Guide to Healthy Fats

So, What Are “Unhealthy Fats”?

Although saturated fats are often described as “bad” fat or “unhealthy” fats, that is not the case. Unhealthy fats are in fact fats that are industrially produced and designed to be non-perishable, which include:

  • Trans-fatty acids,
  • Hydrogenated fats,
  • Most shelf-stable cooking oils.

Trans fats and hydrogenated fats are commonly found in processed food and are often considered man-made fats. Although there are small amounts of trans fats naturally occurring in meat and dairy products, it is artificial trans fats that are considered dangerous. Artificial trans fats have been shown to create inflammation and contribute to a number of detrimental health conditions. Trans fats and hydrogenated fats are commonly found in commercial baked goods, margarine, and some fried foods.

In addition to trans fats and hydrogenated fats, shelf-stable cooking oils should also be considered unhealthy fats. Although vegetable oils have been touted as “heart-healthy” and we have been encouraged to use them in place of saturated fats such as butter, they are in fact a less-than-desirable form of cooking oil. The term vegetable oil is used for oils that have been extracted from seeds including canola oil, corn oil, soy oil, rapeseed oil, and safflower oil, and is actually used as a blanket term for these oils. In fact, when you buy “vegetable oil” at the grocery store you are often buying a combination of these seed oils. Unfortunately, the term “vegetable oil “is simply used to imply that the oils are not made of animal fats. Although the word vegetable is often associated with health, vegetable oils are anything but, it just happens to be good marketing.

The first and most obvious concern with vegetable oils is simply that these oils are not fit for human consumption. Unlike natural fats, vegetable oils can’t be extracted by pressing or separating, these oils require extensive processing to extract their oils. The process of creating vegetable oils involves chemical extraction, degumming, refining, bleaching, and deodorizing, making them a highly processed form of oil.

The second concern with vegetable oils is their high content of polyunsaturated fatty acids, also known as PUFAs. As noted early, polyunsaturated fats are highly unstable and oxidize very easily. Omega-6s are the PUFAs specifically found in vegetable oils, and although they are essential to human health, in excess they are dangerous and inflammatory. The ideal ratio of consumption of omega-6 to omega-3 fatty acids is somewhere in the range of 1:1 to 4:1, however, that ratio has increased as high as 10:1 or 20:1 in the Standard American Diet, due in large part to the consumption of vegetable oils and products that contain them.

Another concern with vegetable oils is how fragile and easily damaged they are by exposure to light, heat, and air. Unfortunately, that is exactly how they are used and exposed in most grocery stores, households, and restaurants. Not only are they often found in clear bottles and stored in warm areas near stovetops, but they are also commonly used in deep fryers and sauté pans all over the world.

And finally, since vegetable oils are chemically produced it will likely not come as a surprise that they are full of chemicals. Vegetable oils, specifically vegetable oil products such as margarine, often contain added preservatives, emulsifiers, colors, flavors, and sodium.

Although some products will simply be labeled as “vegetable oil”, some might be found under more specific names, but they should all be limited. Common forms of vegetable oil include:

  • Canola Oil
  • Corn Oil
  • Cottonseed Oil
  • Grapeseed Oil
  • Rapeseed Oil
  • Soybean Oil
  • Safflower Oil
  • “Vegetable” oil
  • Margarine
  • Shortening
  • Fake butter or spreads

So, What Fats Are “Healthy Fats”?

Healthy fats are those found in their natural form in whole foods and can be found in the form of saturated fats, polyunsaturated fats, and monounsaturated fats. Healthy fats are minimally processed and responsible for many important functions in the body; they serve as a source of energy; help to absorb fat-soluble vitamins; support cell formation and structure; regulate temperature and are vitally important for brain function the nervous system and hormone development. Moreover, since natural dietary fats are so energy and calorie-dense, they can help to manage hunger cues, balance blood sugar and minimize cravings by providing a lot of energy in a small bite.

The Bottom Line

Healthy fats are integral for overall health and by eating a wide variety of fat-based whole foods, such as high-quality animal meats, animal fats, fish, seafood, eggs, olives, avocado, nuts, and seeds, you can help to ensure that you are consuming a good balance of healthy fats. When cooking at home, avoid using vegetable oils and sprays, instead opt for natural oils such as butter, ghee, olive oil, avocado oil, or coconut oil, and store the liquid oils in dark bottles away from heat sources.

Banana Nut Muffins

Published on April 16, 2020 by Stephanie Kay

Ready in 30 minutes, made with whole wheat flour and sweetened with maple syrup, these healthy banana nut muffins are light and fluffy and the perfect baking treat. If you love banana bread, you’re going to love these banana nut muffins. Essentially the handheld version of classic banana bread, these banana muffins are made with pantry staples and are a great way to use ripe bananas.

Healthy Banana Nut Muffins

Healthy Banana Muffins

This healthy banana muffin recipe calls for whole wheat flour to help provide a touch of extra fibre, however, if you don’t have any on hand an unbleached all-purpose flour would work equally well. I used brown sugar in my recipe (and sprinkled a little on top!) but you could easily use maple syrup or honey if you prefer because regardless of what sweetener you choose, the key to a moist and flavourful healthy banana muffin is ripe bananas. For the best results, be sure to use very ripe bananas (lots of brown spots!) so that your muffins are filled with rich banana flavour and natural sweetness.

Once cooked the banana nut muffins store incredibly well in the fridge or freezer, so be sure to make a double batch so you have healthy breakfast and snacks for days, weeks and months to come.

More Healthy Muffin Recipes:

  • Mixed Berry Muffins
  • Blueberry, Oatmeal & Maple Muffins
  • Raspberry Yogurt Muffins
  • Carrot Pecan Muffins
  • Healthy Pumpkin Muffins
  • Apple Cinnamon Muffins

 

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Healthy Banana Nut Muffins

Banana Nut Muffins

Author: Stephanie Kay

Made with whole wheat flour, rolled oats and maple syrup, these light and fluffy healthy banana muffins are a healthy breakfast or snack the whole family will love!

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 25 minutes
  • Total Time: 35 minutes
  • Yield: 12 muffins 1x
  • Category: Mains, Snacks
  • Cuisine: Vegetarian
  • Diet: Vegetarian
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Ingredients

  • 1 1/2 cups whole wheat flour
  • 1/2 cup rolled oats
  • 1 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1/2 teaspoon cinnamon
  • 1/4 teaspoon nutmeg (optional)
  • 3 very ripe bananas
  • 2 eggs
  • 1/3 cup olive oil or melted butter
  • 1/2 cup maple syrup or brown sugar
  • 1 teaspoon vanilla extract
  • 1/2 cup milk or almond milk
  • 1/2 cup walnuts, chopped

Instructions

  1. Preheat oven to 350°F.
  2. In a large mixing bowl, combine the dry ingredients; flour, rolled oats, baking soda, salt, cinnamon and nutmeg. Stir with a wooden spoon or spatula to ensure everything is combined. (If you are using brown sugar instead of maple syrup add it here.)
  3. In a separate mixing bowl, combine all of the wet ingredients. Add banana and mash with a fork, crack eggs into the bowl and whisk together, add melted butter or oil, maple syrup (omit if using brown sugar), vanilla extract and milk and stir to combine.
  4. Add wet ingredients to the dry ingredients, and using a wooden spoon or spatula and stir well to combine. Add chopped walnuts and stir gently into the mixture.
  5. Grease muffin tins with extra olive oil or butter, or add muffin liners, and divide the batter evenly between the 12 muffin cups. (Feel free to add an additional sprinkle of brown sugar and/or chopped walnuts on top.)
  6. Transfer muffin tray to the oven and bake for 22-25 minutes or until a toothpick comes out clean.
  7. Once cooked, place the muffin tin on a cooling rack to cool and run a butter knife along the outer edge of the muffins to loosen them from the pan. Allow muffins to cool slightly, about 5 minutes, and then remove from muffin tin to cool further.
  8. These healthy banana nut muffins can be stored at room temperature for 2 days, in the refrigerator for up to 5 days, or frozen for up to 3 months.

Nutrition

  • Serving Size: 1 muffin
  • Calories: 227 calories
  • Sugar: 13 grams
  • Fat: 10 grams
  • Carbohydrates: 30 grams
  • Fiber: 3 grams
  • Protein: 5 grams

Keywords: with milk, quick, 3 bananas, with butter, basic, best, easy

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Are Frozen Vegetables Healthy?

Published on April 14, 2020 by Stephanie Kay

You likely already know that vegetables are a good source of fiber, antioxidants, vitamins, and minerals and are an important part of a healthy diet, but are all vegetables healthy? Of course, fresh fruits and vegetables are healthy, especially when they’re seasonal and local, but it may make you wonder if the same be said for frozen peas, frozen carrots, frozen spinach, and frozen stir-fry blends. So, are frozen vegetables healthy? Here’s what you need to know.

Are Frozen Vegetables Healthy?

 

Fresh vs Frozen Vegetables: Which are Healthier?

There is a common belief that fresh foods are always a better option than frozen; however, that is not the case.  Although often considered a negative aspect of food processing, freezing food is simply a method of preservation that is used to keep food for longer periods of time. Freezing vegetables, as well as fruit, meat, and seafood, is a way to store fresh foods, reduce spoilage, and save food for a later time when they are no longer in season.

Although there is a common belief that the act of freezing vegetables diminishes their nutritional value research shows that there is no significant difference between fresh and frozen vegetables. A vegetable’s nutrient content is at its peak the moment it is picked and then slowly begins to diminish over time, however, the act of freezing or flash freezing helps to reduce the amount of time the nutrients can degrade. Frozen vegetables are generally vine-ripened before undergoing minimal processing prior to freezing; most vegetables are blanched in hot water for a few minutes prior to freezing in order to deactivate enzymes that may cause changes in color, flavor, smell, and nutritional value. For instance, the vitamin C content in vegetables such as red peppers and tomatoes is at its peak when the crops are picked from the plant, therefore, when frozen shortly after harvest these vegetables are more likely to retain their nutrient density as compared to fresh ones that are exposed to light, heat, and air during shipment and storage. It is for this reason that frozen vegetables are just as nutrient-dense, if not more, than their fresh counterparts.

Moreover, it is also important to recognize that locality and seasonality play a role in the nutrient density of a vegetable. Since vegetables are at their nutritional peak when they are ripe and close to harvest, opting for local produce (fresh or frozen) as well as produce that is in season will help to ensure that you are getting the most nutrient-dense vegetables available. Therefore, in addition to buying frozen vegetables, you can also buy fresh vegetables when they are in season and freeze them yourself to enjoy at a later date without concern that you are doing any harm to the vegetables or losing any nutritional value in the process.

So, Are Frozen Vegetables Healthy?

Yes, frozen vegetables are healthy and often just as nutritious as fresh. Eating vegetables has been shown to have numerous health benefits and opting for fresh or frozen vegetables are both great choices. Not only can you reach for frozen vegetables and frozen vegetable blends in grocery stores, but freezing fresh, local, and seasonal vegetables from your own garden or a local farmer is a great way to preserve these highly nutritious foods without diminishing their nutritional value.

The Benefits of Frozen Vegetables

In addition to being a rich source of fiber and nutrients, there are many practical and economic benefits of using frozen vegetables.

  • Whole Food: Frozen vegetables are a whole food, and opting for 100% frozen vegetables is a great way to add more veggies to your diet. As with any food, be sure to read the ingredients to ensure that the product you are buying only contains vegetables and no additional additives or preservatives.
  • Nutrient-Dense: Although there is some nutrient loss in the process of freezing vegetables, it is minimal. The process of freezing vegetables is a method of natural preservation that helps to reduce spoilage and preserve nutrition at the same time.
  • Cost-Effective: In many cases, frozen vegetables and vegetable blends are less expensive than their fresh counterparts making them a budget-friendly addition to any grocery list.
  • Convenient: In addition to being inexpensive, frozen vegetables are quick and easy to use given the vegetables have already been peeled and/or chopped helping to save time during the preparation and cooking process.
  • Versatile: Frozen vegetables are also a very versatile ingredient and can be used in a wide variety of different dishes, recipes, and cooking methods.

How to Cook Frozen Vegetables

The key to making frozen vegetables more enjoyable is the cooking method and flavor. On their own, frozen vegetables can end up a little soggy and bland if not prepared with care but, fortunately, there are many different ways to use frozen vegetables that can add a lot of flavor and texture without much effort.

  • Stir-Fries & Curries: Probably the most common choice, frozen vegetables are a great addition to a stir-fry since they are being cooked a high heat, which will allow for additional water to evaporate and cook off. Not to mention, this cooking method can help to add a little crispiness to the vegetables while the spices and/or sauce can help to add a ton of flavor, like in this Veggie Curry in a Hurry.
  • Soups & Stews: Since they are being added to a liquid broth or water, adding frozen vegetables to a soup or stew is a great way to add more vegetables to your day. Be sure to add them closer to the end of the cooking process to avoid over-cooking them or allowing them to get too soggy.
  • One-Pot Meals: Simple one-pot meals such as risotto, lasagna, and baked pasta are great places to use frozen vegetables such as peas, carrots, and broccoli. They can easily cook into the dish to provide a bright pop of color, fragrance, and added fiber.
  • Casseroles: Whether it’s classic lasagna or something a little different, frozen vegetables work very well in casserole dishes to help add an extra serving of vegetables.
  • Smoothies: If you are looking to add an extra serving of greens to your day, frozen leafy greens such as spinach and kale incorporate very well into a simple morning smoothie.

The Bottom Line

Although many people incorrectly believe that frozen vegetables are less nutritious than fresh vegetables, frozen vegetables are in fact a healthy choice. Not only are they a rich source of fiber and nutrients, but they are a convenient, inexpensive, and highly versatile ingredient. Frozen vegetables can be sautéed, steamed, roasted, or grilled, and at the end of the day, a vegetable in any form is better than no vegetable at all.

Savory Oatmeal Bowl

Published on April 10, 2020 by Stephanie Kay

Complete with a fried egg, veggies, and a crumble of feta cheese, this savory oatmeal bowl is a hearty and healthy breakfast idea that is ready in under 10 minutes. Plus, it’s high in protein, packed full of fiber, and gluten-free.

Savoury Oatmeal Bowl

If you’ve never tried savory oatmeal before, now is the time. At first glance, the idea of savory oatmeal may seem strange but oats are simply a grain and can, therefore, take on any flavor profile you like. Although they are more commonly paired with fruits and berries as a sweet dish, oats work very well as a savory dish too. The key to savory oatmeal is to cook the oats themselves in water or broth as opposed to milk to help them retain their savory profile. Once cooked, you can truly top them with an egg, meat, and/or vegetable combination you like, and can easily create a high-protein breakfast without much effort.

This particular savory oatmeal recipe calls for a fried egg, however, a poached egg would work just as well, and if you’re not a fan of kale, tomatoes or feta cheese feel free to swap them for any vegetable or toppings you like!

 

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Savoury Oatmeal Bowl

Savory Oatmeal Bowl

Author: Stephanie Kay

Complete with a fried egg and lots of veggies, this savory oatmeal bowl is a delicious and healthy breakfast that is high in protein, high in fibre, and quick and easy to prepare.

  • Author: Stephanie Kay
  • Prep Time: 5 minutes
  • Cook Time: 10 minutes
  • Total Time: 15 minutes
  • Yield: 1 serving 1x
  • Category: Breakfast
  • Method: Stovetop
  • Cuisine: Gluten-Free, Vegetarian
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Ingredients

Savory Oatmeal:

  • 1/2 cup rolled oats
  • 1 cup milk
  • 1 egg, add more if needed
  • 1 cup kale or spinach, roughly chopped
  • 1/2 cup cherry tomatoes
  • 1 pinch of crushed chilies (optional)
  • 1 oz. crumbly cheese, feta or goat
  • 1 teaspoon olive oil
  • Salt
  • Black Pepper

Optional Toppings:

  • Hot sauce
  • Green Onion, chopped
  • Cilantro, chopped

Instructions

  1. In a small saucepan, combine oats, milk, and a pinch of sea salt, and bring to a boil. Reduce to a simmer and cook on low heat for 5-8 minutes, stirring frequently, until all of the liquid has been absorbed and the oats are tender.
  2. In a large frying pan, heat olive oil on medium-high heat. On one side of the pan, crack the egg and allow it to fry and cook to your liking. On the other side of the pan, add kale, cherry tomatoes, crushed chilies (optional), and a pinch of salt and pepper and allow to cook along with the eggs until kale is tender and cherry tomatoes can easily be broken by the touch.
  3. Once the oats are cooked, transfer them to a bowl and top them with the cooked kale, cherry tomatoes, and fried egg. Sprinkle with feta cheese, salt, pepper, and additional toppings of your liking to serve.

Nutrition

  • Serving Size: 1 serving
  • Calories: 513
  • Sugar: 16 grams
  • Fat: 21 grams
  • Carbohydrates: 49 grams
  • Fiber: 6 grams
  • Protein: 26 grams

Keywords: savory oats, oatmeal with egg

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9 High-Protein Breakfast Foods

Published on April 9, 2020 by Stephanie Kay

Regardless of your goals, protein is an essential nutrient, and eating protein at breakfast is a great way to support your health. Not only is protein important for muscle building, recovery, and the immune system, but protein has been shown to support weight loss, curb cravings, and balance blood sugar by triggering the release of satiety hormones that keep us full for longer periods of time. So, in an effort to help get you set up for a day of success, here is a list of high-protein breakfast foods that you can add to your next morning meal.

High-Protein Breakfast Foods

 

When it comes to breakfast the first foods that come to mind are likely eggs, oatmeal, and cereal, however, there are so many different foods that you can eat for breakfast to help boost your overall protein intake. Although the exact amount of protein needed will vary from person to person, eating 15 to 30 grams of protein at breakfast is a great way to help balance your blood sugar, keep you full and support your energy levels throughout the day. So, here is a list of high-protein breakfast foods with at least 10 grams of protein that you can eat on their own or pair together to help boost your overall protein intake.

List of High-Protein Breakfast Foods

Here is a list of common, and not-so-common, breakfast foods that are high in protein.

1. Eggs

Eggs are a no-brainer breakfast protein, but it’s important to remember that there are so many different ways to use them. Whether it’s scrambled, poached, fried, hard-boiled, or cooked into an omelet, eggs are an inexpensive and versatile way to add some protein to breakfast. Not to mention, when paired with a slice of toast and a bit of cheese you can easily increase the overall protein content of a meal to over 20 grams without much effort. If you’re sick of boiled eggs or don’t have time to cook them up in the morning, try a make-ahead option like these Red Pepper & Spinach Eggs Muffins, Meal Prep Breakfast Bowls, or Greek Omelette Casserole for a high-protein breakfast.

Nutrition: 12 grams of protein per 2-egg serving (1)

2. Greek Yogurt

All varieties of yogurt naturally contain some protein, however, the process of making Greek yogurt helps to increase the overall protein content per serving. The traditional process of making Greek yogurt is done by straining regular yogurt extensively to remove excess liquid whey and lactose, leaving behind a thicker-textured yogurt, and a tangy, creamy product. This produces a yogurt lower in carbohydrates (or natural sugars) and higher in protein content per serving, making it an ideal high-protein breakfast food to add to your meal. Greek yogurt can be eaten on its own, packed into a Berry & Chia Yogurt Parfait, or cooked right into these Blueberry Yogurt Pancakes for a delicious high-protein breakfast.

Nutrition: 17 grams of protein per 175 gram or 3/4 cup serving (2)

3. Turkey Sausages

Whether they are turkey, chicken, pork, or beef, sausages can add a good boost of protein to any breakfast. If you are looking to keep calories down, turkey or chicken sausages are a great way to add a lot of protein without additional calories, given they are lower in overall fat content, however, there is nothing unhealthy about using pork or beef sausages if that’s what you prefer. Regardless of what option you choose, be sure to read the ingredients and opt for a version with meat and seasoning, and minimal additives and preservatives. Sausages can be eaten on their own, as a side to eggs, or taken out of the casing and cooked right into a veggie-packed dish like this Sweet Potato Breakfast Hash.

Nutrition: 14 grams of protein per 2oz serving (3)

4. Cottage Cheese

Not only is cottage cheese a high-protein breakfast food that is quick and convenient, but it can be eaten as a sweet or savory dish paired with everything from fruit and honey to meat and grains. A mere 1/2 cup serving of 2% cottage cheese contains as much protein as a 3oz serving of chicken and more than a serving of eggs.

Nutrition: 15 grams per 125 gram or 1/2 cup serving (4)

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Greek Omelette Casserole

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5. Smoked Salmon

Although not as common in the standard North American diet, fish is excellent breakfast food. Not only does it contain a ton of protein, but fatty sources of fish like salmon are also rich sources of omega-3 fatty acids which are essential for optimal health. Smoked salmon is delicious paired with a bagel and cream cheese or cottage cheese, but also works well cooked into scrambled eggs or omelets, or baked into fish cakes. In addition to salmon, tuna, cod, and mackerel all work well for breakfast and, if you are feeling adventurous, give sardines a try for a quick and easy high-protein breakfast option.

Nutrition: 16 grams of protein per 3oz serving (5)

6. Tofu

Whether you are vegan, vegetarian, or not, tofu is an excellent alternative to eggs and can easily be cooked into a hearty veggie-packed scramble in minutes for a high-protein breakfast. Roughly 3/4 cup of extra-firm tofu, broken into pieces and cooked into a scrambled, can serve as a plant-based protein replacement for 2 eggs. However, because tofu can be a little bland on its own, be sure to add lots of spices, herbs, and seasonings to ensure that it is well-flavored.

Nutrition: 11 grams of protein per 150-gram serving (6)

7. Black Beans

Black beans, along with other beans and lentils, are not only a good source of plant-based protein, but they are a great source of soluble fiber which helps to provide support for blood sugar balance, cardiovascular health, and satiety. Black beans can easily be prepared by boiling them and adding them to your favorite breakfast burrito or baked egg dish, but if you are in a pinch canned black beans are also a great option and make a great addition to these Tex-Mex Breakfast Bowls for a high-protein breakfast.

Nutrition: 15 grams of protein per 1 cup serving (7)

8. Protein Powder

Although not technically a food, high-quality protein powder is a good alternative for people who love smoothies, hate to cook, or are in a pinch. Today, there are many different sources and brands to choose from, however, it is important that you do your homework because not all protein powders are created equal. It is also important to keep in mind that protein powder is considered a supplement because it is just that: a supplement to a whole foods diet. So, if you struggle to include protein in your diet, protein powder can be a good quick fix, but don’t look to it as a long-term solution.

Nutrition: 20 grams of protein per 1 scoop or 28-gram serving (8)

9. Dinner Leftovers

If you are able to let go of the idea of “breakfast foods”, you will open yourself up to a whole new world of possibilities and make finding high-protein breakfast foods a whole lot easier. In reality, there is no such thing as “breakfast foods”, there is only food and you can eat any food at any hour or meal of the day. Chicken, beef, fish, beans, and lentils can all be eaten for breakfast as a source of protein, and dinner leftovers are a great way to create a high-protein breakfast in minutes. You can easily reheat last night’s chicken and veggies, stew, or stir-fry for a delicious and savory high-protein meal that will keep you full for hours to come.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_single_image image=”15863″ img_size=”full” alignment=”center” onclick=”custom_link” link=”https://kaynutrition.com/2018/07/cinnamon-quinoa-breakfast-bowl/”][vc_column_text]

Cinnamon Quinoa Breakfast Bowl

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Additional High-Protein Breakfast Foods

In addition to these foods that contain over 10 grams of protein per serving, there are many other commonly consumed breakfast foods that contain slightly less protein but when paired together can help to increase the overall protein content of a meal. Some additional high-protein breakfast foods include:

  • Oats: 5 grams of protein per 1/2 cup, dry, serving (9)
  • Peanut Butter: 7 grams of protein per 2-tablespoon serving (10)
  • Bacon: 6 grams of protein per 2-slice serving (11)
  • Milk: 8 grams of protein per 1 cup serving (12)
  • Cheese: 7 grams of protein per 1 oz serving (13)
  • Whole-Grain Toast: 4 grams of protein per 1 slice serving (14)
  • Quinoa: 8 grams of protein per 1 cup, cooked, serving (16)
  • Almonds: 6 grams of protein per 1oz serving (17)
  • Pumpkin Seeds: 5 grams of protein per 1 oz serving (18)
  • Chia Seeds: 4 grams of protein per 1 oz serving (19)
  • And many more!

How to Build a High-Protein Breakfast

By simply combining a variety of ingredients listed above you can easily create a high-protein breakfast without much effort; here are some simple combinations to help get you started.

  • 1/2 cup oats + 1 cup milk + 2 tablespoons peanut butter = 20 grams of protein
  • 2 eggs + 1 slice whole-grain toast + 1oz cheddar cheese = 23 grams of protein
  • 1/2 cup cottage cheese + 1 oz almonds + 1 tablespoon chia seeds = 25 grams of protein
  • 3oz smoked salmon + 1 oz goat cheese + 1 slice whole-grain toast = 27 grams of protein
  • 2oz turkey sausage + 1 cup black beans = 29 grams of protein

The Bottom Line

When it comes to building a healthy breakfast, there are plenty of high-protein breakfast foods to choose from. Whether it’s eggs, sausages, tofu, or black beans, the options, and combinations are endless, and building a high-protein breakfast will help ensure that you feel full, minimize cravings and keep you energized for the day ahead. So the next time you are making breakfast, be sure to choose from this list of high-protein breakfast foods and experiment with different options and ingredients to find the combinations that work for you.

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