Stephanie Kay Nutrition

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Quinoa, Squash & Prune Stew

Published on January 12, 2020 by Stephanie Kay

This recipe is a paid partnership with California Prunes. As always, all words, thoughts, and opinions are my own. 

I know what you’re thinking; prunes?! Yes, prunes! Although prunes might be best known for their digestive benefits, prunes are a highly misunderstood and undervalued food. Not only are prunes incredibly nutritious but they are a naturally sweet, soft, deeply flavoured and versatile ingredient that can be used so many different ways.

Quinoa, Squash & Prune Stew

What are California Prunes?

In case you forgot, prunes are dehydrated plums, but California Prunes are much more than just dehydrated plums. California Prunes are decedents of the Petit D’Agen stock, which was brought over to California during the gold rush, and they ripen directly on the tree without fermenting. Thanks also to its world-famous growing conditions and generations of expertise, California grows 99% of the total United States’ production of prunes and 40% of the world’s supply.

What are the benefits of eating prunes?

In addition to being a whole food and a rich source of simple and complex carbohydrates, California Prunes have many health benefits.

  • Source of Fibre: A serving of 5 prunes contains 3 grams of fibre which has been shown to help balance blood sugar, normalize bowel movements, lower cholesterol levels and support overall health.
  • Source of Nutrients:  A serving of 5 prunes contains 25 mcg of vitamin K (20% of daily intake), 290 mg of potassium (6% of daily intake), 16mg of magnesium (5% of daily intake), and 0.8 mcg of vitamin B2 (6% of daily intake), as well as copper, boron and manganese. (1)

  • Support Digestion: A serving of 5 prunes contains 3 grams of dietary fibre and can help to maintain good digestive health.

  • Support Bone Health: Prunes are rich in vitamin K and contain manganese; two nutrients that support the maintenance of normal bones. Eating 5 to 6 prunes daily has been shown to slow bone loss in postmenopausal women.

  • Help to Control Blood Sugar: The fibre content and low glycemic index of prunes can help maintain blood sugar levels, manage hunger and limit cravings.

  • Help to Manage Cholesterol: The fibre and compounds in prunes can help to maintain healthy cholesterol levels.

  • Contain No Added Sugar: With only 100 calories per serving, prunes are a source of natural sugar and provide a satisfying sweet taste but contain no added sugar.

How to Cook with Prunes

Not only are California Prunes a good source of nutrition, but they are also a versatile cooking ingredient that works well in sweet and savoury recipes alike. Similar in texture to dried fruits such as raisins and dates, prunes can be eaten on their own, added to oatmeal, incorporated into salads, cooked into stews, or blended into snacks, like the No-Bake California Prune Power Ball, for a quick and convenient energy boost!

No Bake California Prune Power Ball

 

There are honestly so many ways to use prunes and their moisture content and ability to enhance a sweet or savoury dish make them ideal for cooking and baking. When cooked into savoury dishes, like this Quinoa, Squash & Prune Stew, they help to provide the perfect balance of sweetness and enhance the dish with a deep, rich and earthy flavour that can not be matched.

 

Quinoa, Squash & Prune Stew

 

So, whether it’s a meat dish or a vegetarian dish, the next time you are looking to add a touch of sweetness, grab some California Prunes. There are so many different ways to use them, but this Quinoa, Squash & Prune Stew is a hearty one-pot vegetarian meal that makes a great weeknight dinner or a simple meal prep idea! Whip this up today and you’ll have a fridge stocked with a protein and fibre-packed meal for days to come.

More Vegetarian Stew:

  • Smoky Quinoa and Black Bean Stew
  • Slow-Cooker Vegetarian Chili

 

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Quinoa, Squash & Prune Stew

Quinoa, Squash & Prune Stew

Author: Stephanie Kay

Packed full of fibre and plant-based protein, this Quinoa, Squash & Prune Stew is a hearty one-pot vegetarian meal that makes a great weeknight dinner or simple meal prep idea.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 40 minutes
  • Total Time: 50 minutes
  • Yield: 6 servings 1x
  • Category: Soups & Stews
  • Cuisine: Vegetarian, Gluten-Free, Dairy-Free
  • Diet: Vegetarian
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Ingredients

  • 2 tablespoons olive oil
  • 1 onion, diced
  • 3 cloves garlic, minced
  • 1 tablespoon paprika
  • 2 teaspons cumin
  • 1 cinnamon stick
  • 1 bay leaf
  • 1/2 cup quinoa, dry
  • 3 cups butternut sqaush, peeled and diced
  • 3 cups broth, chicken or vegetable
  • 14oz can diced tomatoes
  • 1 tablespoon tomato paste
  • 3/4 cup California Prunes, halved
  • 2 cups kale, roughly chopped
  • 1/2 teaspoon salt, plus more for seasoning
  • 1/4 teaspoon black pepper

Instructions

  1. In a large pot on medium heat, warm the olive oil, add onion and cook for 3-4 minutes until tender.
  2. Add garlic and cook for an additional 2-3 minutes being careful not to burn it.
  3. Add paprika, cumin salt and peper, stir to combine, and cook for 30 seconds until fragrant.
  4. Add quinoa and butternut squash, stirring to ensure it is well coated with the onion mixture.
  5. Pour in broth, scrapping up any bits that have stuck to the bottom, add diced tomatoes, tomato paste and prunes, cinnamon stick and bay leaf, and give it a good stir.
  6. Cover with a lid, reduce heat to a simmer and cook for 25-30 minutes until quinoa and squash are tender.
  7. Once cooked, add kale, stir well to combine, and cook for an additional 5 minutes or until kale is wilted and bright green.
  8. Once cooked, if needed, add an extra splash of stock or water for desired consistency, or if you find it a little liquidy, simply simmer it for another 5 minutes to allow it to reduce a little. (This may occur depending on your brand of canned tomatoes.)
  9. Remove cinnamon stick and bay leaf and season with additional salt to taste.
  10. This recipe can be stored in the fridge for up to 5 days or the freezer for up to 3 months.

Nutrition

  • Serving Size: 1 serving
  • Calories: 233 calories
  • Sugar: 7 grams
  • Fat: 6 grams
  • Carbohydrates: 44 grams
  • Fiber: 5 grams
  • Protein: 5 grams

Keywords: vegetable, kale, hearty, easy, healthy

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What are Good Carbs?

Published on January 9, 2020 by Stephanie Kay

There is no question that carbs are the most controversial macronutrient. Carbs have been blamed for everything from waistlines to disease, however, it is important to understand that not all carbs are created equal. In fact, many carbohydrates are rich sources of energy and nutrients making them a valuable part of a healthy diet. So, let’s review carbohydrates, and the different types, and answer the question; what are good carbs?

What are Good Carbs?

 

What are Carbs?

Carbohydrates, also known as carbs, are one of three primary macronutrients, along with protein and fat, that are found in our food. The term “carbohydrates” is actually an umbrella term for foods that contain single, double, or multiple units of sugar known as saccharides. The three primary dietary components of carbohydrates are:

  • Sugars: Sweet-tasting, short-chain sugar molecules which include glucose, fructose, galactose, and sucrose, also known as monosaccharides (meaning one), disaccharides (meaning two), or oligosaccharides (meaning few).

  • Starches: Long-chain sugar molecules which are converted into glucose by digestion, also known as polysaccharides (meaning many).

  • Fiber: Non-digestible form of polysaccharides found in plant foods.

With the exception of fiber, the primary function of carbohydrates in the diet is to provide energy. Once consumed, all carbohydrates are broken down into sugar (glucose) by the digestive tract to be used as a source of energy by the body. Essentially, any food that contains sugar, starch, and/or fiber contains carbohydrates.

Complex Carbs vs. Simple Carbs

Depending on the total number of saccharides (sugars) present in the structure, carbohydrates are classified as mono- (1), di- (2), oligo- (3-20), or poly- (20+) saccharides. Monosaccharides and disaccharides (sugars) are considered simple carbohydrates, while oligosaccharides and polysaccharides (starches and fiber) are considered complex carbohydrates.

Simple carbohydrates can be identified by their sweet taste and can be found in both whole food and processed food forms. Simple carbohydrates can be found in natural sweeteners such as maple syrup or honey, fruits, and some vegetables, however, the most prominent form of simple carbohydrates is processed food. This includes items such as fruit juice, soda, candy, and any form of processed sugar. Given simple carbohydrates are (typically) low in fiber and starch, they are quickly digested, reach the bloodstream more rapidly, and, therefore, have a large effect on insulin and blood sugar.

On the contrary, complex carbohydrates are rich sources of starch and fiber and are predominantly found in vegetables, whole grains, beans, and lentils. Thanks to their fiber content, these forms of carbohydrates take longer to be digested, are slower to reach the bloodstream, and, therefore, have less of an effect on insulin and blood sugar. However, the format in which complex carbohydrates are consumed can greatly influence whether they remain a source of complex carbohydrates or not. For example, whole grains are a form of complex carbohydrates, but when milled into refined flour and baked with sugar they become a form of simple carbohydrate given the fiber and nutrient-dense bran and germ are removed in the process. These forms of carbohydrates are often referred to as refined carbohydrates and include items such as cereals, muffins, cookies, crackers, and pastries, just to name a few.

Although almost all forms of carbohydrates will contain a combination of sugars, starches and/or fiber, carbohydrate-based foods are typically categorized by what they contain the most of. Because natural sweeteners and fruit contain more sugar than starch or fiber, they are categorized as sugars; because whole grains and legumes contain more starch than sugar or fiber they are categorized as starches; and because vegetables contain more fiber than sugar or starch, they are categorized as sources of fiber.

What Are Good Carbs?

The term good carbs typically refers to sources of complex carbohydrates because they are lower in sugar and higher in starch and fiber. Thanks to their long chains of sugars, they take longer for the body to break down and digest, which means that their energy will be released at a more consistent rate throughout the day. Not only are these forms of carbohydrates rich in fiber and starch, but they are also rich in vitamins, minerals, and phytonutrients. Forms of good carbs include:

    • Vegetables: Leafy greens, peas, carrots, broccoli, beets, etc…
    • Starches: Potatoes, sweet potatoes, squash, etc…
    • Whole Grains: Oats, rice, barley, millet, teff, etc…
    • Beans: Black beans, kidney beans, white beans, chickpeas, etc…
    • Lentils: Red, green, yellow, etc…

In fact, when opting for high-quality versions that are high in fiber and low in sugar, sourdough bread, sprouted grains bread, whole-grain bread and some forms of pasta can also be considered forms of complex carbohydrates.

What Are Bad Carbs?

On the contrary, the term bad carbs is typically applied to forms of simple carbohydrates. Because these forms of carbohydrates are higher in sugar and lower in fiber and starch, they are considered less than ideal sources of carbohydrates. However, it is important to make the distinction between whole food sources of simple carbohydrates (fruit, milk, honey, etc..) and refined food sources of simple carbohydrates (soda, candy, and sugar). As the name implies, refined carbohydrates are carbohydrate-based foods that are no longer present in their natural form. Although they may have been harvested in the fields, the way they have been processed is very far removed from their original format. The term refined carbs specifically refer to grain-based products and/or sources of processed sugar. Not only are refined carbohydrates devoid of their own nutrients, but they are considered forms of “empty” calories. Conversely, whole food forms of simple carbohydrate, such as fruit, are still in their natural form and, in addition to natural sugar, also contains fiber and essential nutrient. Therefore, to make the generalization that all simple carbohydrates are “bad carbs” is not accurate, since it is the format in which they are consumed that is most important.

So, What are the Healthiest Carbs to Eat?

When it comes to carbs, it is important to understand that any form of whole-food carbohydrate can be considered healthy. Although complex carbohydrates are often considered “good” carbs, whole food forms simple carbohydrates such as fruit, milk, maple syrup, and honey can most certainly be considered healthy and can be included in a healthy diet. Almost all carbohydrate-based whole foods contain a combination of sugar, starch, and fiber, so trying to pit them against each other is largely a waste of time. Instead of picking apart carbohydrates in their whole food form, it is best to focus on limiting refined sources of simple carbohydrates as much as possible.

The Bottom Line

Although the terms “good carbs” and “bad carbs” are commonly used, they are a very confusing way to define carbohydrates. Whether or not a carbohydrate is a healthy choice or not, should not be defined by whether they are good or bad, or simple or complex. Just because processed carbohydrates are not ideal sources of nutrients, it makes no sense to demonize all carbohydrate-containing foods. So, rather than solely focusing on good carbs and bad carbs, focus on whole food carbohydrates instead; fruits, vegetables, whole grains, beans, and lentils. All of these forms of carbohydrates, simple and complex, are rich sources of fiber, vitamins, and minerals, and can help to work as a sustainable source of energy for the body throughout the day.

9 Healthy Meal Prep Tips

Published on January 7, 2020 by Stephanie Kay

Many of us aspire to live a healthy lifestyle with home-cooked meals every night but, let’s face it, life can get busy! By the time you finish work, drive home, make dinner, eat it, and clean up, it can feel like it’s almost time to go to bed. Enter meal prep – a simple planning tool that can help make eating well so much easier. So, whether you are looking for some help with breakfast, lunch, or dinner, here is everything that you need to know about meal prep and 9 easy meal prep tips to help get you started.

Meal Prep Tips

What is meal prep?

Short for meal preparation, meal prep is the act of preparing all, or some, of your meals ahead of schedule. Meal prep can be done by batch cooking, individually portioning meals, or simply pre-preparing ingredients for breakfast, lunch, and/or dinner for the week ahead.

Why meal prep?

Meal prepping is a great way to help make eating well easy and can also save you time and money in the process. By simply planning your meals ahead of time you can ensure that you only buy what you need, don’t waste food, and save time trying to decide what to eat during the week. Meal prepping can also help you learn the art of portion control and help support weight loss in the process.

How long does meal prep take?

The answer to this is totally up to you! How long meal prep will take is completely dependent on your skill level in the kitchen and what you choose to make. If you want to keep things simple, you can easily be in and out of the kitchen in under an hour, but if you are looking to make more elaborate dishes it may take you a full afternoon.

How long does meal prep last?

Depending on what exactly you choose to prepare, meal prep can last anywhere from 3-5 days in the fridge and up to 3 months in the freezer. To help maximize the lifetime of your meals, store them in air-tight containers and label them so things don’t get left (or lost!) in the fridge or freezer.

What are good meals to meal prep?

The best foods to meal prep are ones that hold up well in storage and maintain their taste and texture after a few days in the fridge. Cooked meats, grains, beans, lentils, vegetables, soups, and stews all make great meal prep ingredients because they can easily last up to a week in the fridge and freeze very well. Raw vegetables are also good meal prep ingredients, however, be sure to not add any sauces or dressings until it is time to eat since they may wilt and get mushy in storage. I’ve shared a ton of recipes that you can use for meal prep, however, my Meal Prep Breakfast Bowls, Meal Prep Buddha Bowls and Sticky Chicken Meal Prep bowls are some of the most popular.

How do you start meal prepping?

The best way to start meal prepping is just to start! There is no need to get bogged down in the details or to overcomplicate things. Start by selecting a few dishes or recipes that you are comfortable making and go from there.

 

Healthy Meal Prep Tips

 

Healthy Meal Prep Tips

Ready to get started? Here are 9 simple but effective meal prep tips that will help get you started today.

1. Make a Plan

It may sound obvious, but trying to meal prep without a plan is less than ideal. When it comes to meal prep, there are truly so many different ways to approach it, so you simply want to choose the method that works best for you. You can batch cook full recipes and portion them off into individual containers, or you can batch cook individual ingredients and store them in the fridge for quick and easy assembly when it’s time to eat. The most popular meal to prep is lunch, given most people are not at home at this time but, depending on your schedule, meal prepping breakfast and/or dinner may also be beneficial.

2. Schedule It

Much like anything else, meal prep won’t happen unless you make time for it. Although most people choose to meal prep on Sunday, meal prep can actually be done at any time of the day or day of the week. Simply find a slot of time in your schedule, it can be as little as 15 or 30 minutes, and schedule it. Regardless of the specific strategy you choose, planning meal prep time right into your schedule is the best way to hold yourself accountable.

3. Make a Grocery List

Once you’ve made a plan, it’s time to make a list. Write down all of the recipes that you want to make and make of list of the ingredients you need. Not only does having a list help ensure that you get exactly what you need, but it helps keep you focused while you are at the grocery store so you can stick to your plan and your budget.

4. Look for Shortcuts

The biggest misconception with meal prep is that everything needs to be cooked from scratch. There are so many ways that you can cut corners and save time in the kitchen by buying the right ingredients. Items such as pre-cut or frozen vegetables, canned beans, rotisserie chickens, marinades and sauces are all shortcut ingredients that can help to make meal prep a breeze without forgoing nutrition or flavour.

5. Learn to Multi-Task

When it’s time to cook, make a plan of attack before you get started. One of the biggest time drains when cooking it not multi-tasking or doing every recipe individually. Consider the items you need to cook and then consider how you can cook multiple items at the same time. Can you boil the rice while you roast the potatoes? Can you cut the vegetable for the soup and the stew at the same time? Can you prepare all of the ingredients before you get started? Even just reading the recipe from start to finish before you start cooking can help you avoid any mishaps and help you save some time.

6. Make Double Batches

I can’t stress this one enough: if you are cooking something just double the batch! Not only will this provide you with more servings, but it will save you a ton of time in the long run. Cutting two onions at the same time is much faster than cutting one onion twice, so if you are already standing in the kitchen just make a double batch of soup, stew, rice or meatballs so you don’t have to do it again. Although this may create more servings than you need, you can simply store them in the freezer and pull them out on the nights when you don’t want to cook and just want to order takeout.

7. Use Good Containers

Having high-quality containers is key to successful meal prepping. Although you might be able to cook up a few recipes, if you don’t have anywhere to store them (or matching containers and lids!) it’s going to be tough to complete the job. When it comes to containers there are truly so many options to choose from, however, my personal favorites are glass containers and stainless steel containers. Not only do they help to ensure that you avoid the harmful chemicals in plastic containers, but they store well and wash even better. However, always do what works best for your budget because any containers are better than none!

8. Portion Individually

When it’s time to divvy up your recipes, I suggest doing so in individual portions. Although you can certainly store the whole batch of soup, stew or stir-fry in one large pot or container, when they are portioned individually they are much easier to grab and go out of the fridge, and you can only take what you need out of the freezer instead of thawing the entire dish.

9. Start Small

If you have never created a meal plan or tried meal prepping it can certainly feel daunting and overwhelming, but you don’t need to do everything at once. Instead of tackling multiple recipes or trying to cook for the entire week, start with something small; chops some veggies, cook some rice, bake some chicken or try one recipe. Learning to meal prep is no different from developing any other habit in your life; it takes time, patience and practice.

The Bottom Line

Meal prepping is all about organization and planning ahead. Although it may seem overwhelming at first, once you get started you will see that meal prepping is truly not that complicated. Make a plan, make a list, get some containers and start cooking. With a few simple meal prep tips and some healthy recipes in your fridge you will see how simple eating well can be.

Carrot Cake Overnight Oats

Published on January 5, 2020 by Stephanie Kay

Veggies for breakfast? You bet ya! These carrot cake overnight oats taste like dessert but are packed full of veggies, fiber, and healthy fats making them a great breakfast to start your day. Plus, they taste like carrot cake, so, what’s not to like?

Carrot Cake Overnight Oats

 

Overnight oats are arguably the easiest meal prep idea there is; just combine everything in a jar, let it sit overnight, and breakfast is served! Although oats have been a staple breakfast ingredient for centuries, overnight oats have been rising in popularity over the past number of years because they are so simple to prepare. Oats themselves are a whole grain and source of complex carbohydrates that have been shown to help control blood sugar, minimize cravings and keep you fuller for longer periods of time because they are such a rich source of fiber. Although overnight oats are not cooked in the conventional way (in a pot with water or milk), allowing the oats to soak overnight in a liquid helps to improve their digestibility by mitigating the harmful effects of raw grains, much like in a traditional Bircher Muesli, which is the original overnight oats.

What to Put in Carrot Cake Overnight Oats

The best ingredients for carrot cake overnight oats are the same ingredients you’d include in a good carrot cake. While ingredients may vary from one recipe to the next, I think the best combination is:

  • Rolled Oats
  • Carrot
  • Raisins
  • Walnuts
  • Cinnamon
  • Nutmeg
  • Maple Syrup

Other common carrot cake oats ingredients could include shredded coconut, chopped pineapple, ground ginger, and/or ground cardamom and, while I used regular milk in my recipe, you could certainly use almond milk or coconut milk if you prefer.

 

Overnight Carrot Cake Oats

Healthy Carrot Cake Overnight Oats

Once prepared these carrot cake overnight oats will store easily in the fridge for up to 3 days. When you’re ready to eat, just take them out of the fridge, give them a good stir, and serve them as is, or top them with an extra drizzle of maple syrup for an extra sweet and tasty breakfast.

More Overnight Oat Recipes:

  • Strawberry Overnight Oats
  • Protein Overnight Oats
  • Chocolate PB Overnight Oats

 

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Carrot Cake Overnight Oats

Carrot Cake Overnight Oats

Author: Stephanie Kay

Packed full of fruit, veggies, fibre and healthy fats, these carrot cake overnight oats are a hearty make-ahead breakfast and a great meal prep idea! This recipe calls for milk, however, you could use any type of milk alternative you like.

  • Author: Stephanie Kay
  • Prep Time: 5 minutes
  • Total Time: 5 minutes
  • Yield: 1 serving 1x
  • Category: Breakfast
  • Cuisine: Gluten-Free, Vegetarian
  • Diet: Vegetarian
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Ingredients

  • 1/2 cup rolled oats
  • 1 tablespoon raisins, roughly chopped
  • 1 tablespoon walnuts, roughly chopped
  • 1/2 teaspoon cinnamon
  • 1/8 teaspoon nutmeg
  • 1 pinch sea salt
  • 1 cup milk or milk alternative
  • 3 tablespoons carrot, grated
  • 1/2 tablespoon maple syrup

Instructions

  1. In a small mason jar or bowl, combine all of the dry ingredients: oats, raisins, walnuts, cinnamon, nutmeg and salt. Sitr to combine.
  2. Add milk, carrots and maple syrup and stir again until everything is combined.
  3. Cover with a lid and transfer to the fridge overnight.
  4. In the morning, remove the lid and give everything a good stir, you may need to add a bit more milk before serving.
  5. The oats can be stored in the fridge for up to 5 days.

Nutrition

  • Serving Size: 1 jar
  • Calories: 316 calories
  • Sugar: 19 grams
  • Fat: 5 grams
  • Carbohydrates: 49 grams
  • Fiber: 6 grams
  • Protein: 15 grams

Keywords: low cal, in a jar, protein, healthy

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How to Eat More Fiber

Published on January 2, 2020 by Stephanie Kay

When it comes to eating fiber many of us are falling short. Not only does fiber play an important role in digestion, but it also helps to balance blood sugar, normalize bowel movements, and has even been shown to help lower cholesterol levels and support overall health. Fortunately, getting more fiber into your diet is not as complicated as it may seem, it just takes a little planning. So, here is everything that you need to know about fiber and some simple tips on how to eat more fiber.

How to Eat More Fibre

What is fiber?

Fiber is a form of complex carbohydrate and is the non-digestible polysaccharide found in plant-based foods, including fruits, vegetables, whole grains, beans, lentils, nuts, and seeds, and can be categorized by two different types; soluble and insoluble.

Soluble fiber dissolves in water and forms a gel-like substance as it goes through the digestive tract. It is for this reason that it helps to slow down digestion and has been shown to help balance blood sugar levels as it slows the absorption of sugar into the bloodstream. Soluble fiber is found in plant pectin and gums such as legumes, oats, barley, and quinoa; vegetables such as artichoke, squash, broccoli, and carrots; and fruits such as apples, pears, berries, and bananas.

Insoluble fiber does not dissolve in water and, therefore, passes through the digestive tract relatively untouched. For this reason, insoluble fiber helps to add bulk to the stool, prevent constipation and regulate bowel movements. Insoluble fiber is found in whole grains, beans, nuts, seeds, and some vegetables.

It is important to understand that there is a lot of overlap between soluble and insoluble fiber, and many fiber-rich foods contain a combination of both forms.

What are the benefits of eating fiber?

Dietary fiber has many important functions for our overall health. Dietary fiber helps to promote regular bowel movements given it provides bulk to our stool and helps to soften our stool allowing it to pass through the gastrointestinal tract more easily. Fiber-rich foods also promote gut health as fiber encourages the “good” bacteria in our digestive tract which are integral for overall health. Moreover, because fiber helps to slow digestion and the absorption of sugar into the bloodstream, it has been shown to help control blood sugar levels and help to lower cholesterol. High-fiber diets have also been shown to help regulate weight and appetite by keeping people fuller for longer periods of time.

How much fiber should you eat?

According to Health Canada, it is recommended that women should consume 25 grams of fiber per day and men should consume 38 grams of fiber per day, however, most Canadians only get half of their recommended intake. Since most fiber-containing foods contain a combination of soluble and insoluble fiber, it is not necessary to be specific about the exact type of fiber you are consuming, rather, focusing on overall fiber intake is the best way to ensure that you are eating enough.

What foods are highest in fiber?

As previously mentioned, fiber can be found in a wide range of plant-based foods including fruits, vegetables, whole grains, beans, lentils, nuts, and seeds. Per serving, the foods highest in fiber include:

  • Fruits: Raspberries, pears, apples with skin, bananas, oranges, and strawberries.
  • Vegetables: Green peas, broccoli, turnip greens, Brussels sprouts, potatoes with skin, corn, cauliflower, and carrots.
  • Whole Grains:  Barley, bran, oats, oat bran, and brown rice.
  • Beans, Lentils, Nuts & Seeds: Split peas, lentils, black beans, chia seeds, almonds, pistachios, and sunflower seeds.

Tips to Eat More Fiber

So, how do we eat more fiber? Here are 8 simple, yet effective, ways to help ensure that you reach your recommended daily fiber intake.

1. Eat More Vegetables

Although most people know they are good for them, many people still fail to eat vegetables on a regular basis. Because all vegetables contain fiber, eating more vegetables can quickly increase your daily fiber intake without much effort. Non-starchy vegetables such as leafy greens, broccoli, and cauliflower are low in calories, high in fiber, rich in nutrients, and can help keep you full for longer periods of time. Not only is eating vegetables at every meal ideal but eating them first can help to ensure that you don’t fill up on other things before you get the chance to eat them.

2. Opt for Whole Grains over Grain Products

As a general guideline, to eat more fiber it is best to focus on whole grains in their whole format as opposed to products made out of them. Eating whole grains helps to ensure that you are eating all parts of the grain, including the fiber-rich bran. On the contrary, refined grains and refined grain products are a poor source of fiber given they have been stripped of their vitamin-containing germ and fiber-rich hull. So, instead of reaching for pastries, baked goods, and granola bars, opt for whole grains such as oats, barley, and rice whenever possible.

3. Start at Breakfast

Instead of waiting until snack time to eat your fruit and lunchtime to eat your veggies, focus on adding more fiber to your meals first thing in the morning. By simply adding fruit to your oatmeal, veggies to your eggs, and nuts or seeds to your yogurt you can help to boost your overall fiber intake before you even start your day.

4. Eat More Beans and Lentils

Not only are beans and lentils a rich source of fiber, but they are a great source of plant-based protein that you can include in meals. Although not everyone is accustomed to cooking with beans and lentils, they are very easy to cook with and are an important part of many traditional diets. Replacing meat with chickpeas, black beans, or lentils in a few meals per week (or adding them to meat-based meals!) is a great way to boost fiber, protein, vitamin, and mineral intake at the same time.

5. Snack on Nuts and Seeds

Not only are nuts and seeds a rich source of healthy fats and protein, but they are versatile foods that are easy to transport making them great for snacks. Although all nuts and seeds contain some fiber, pumpkin seeds, almonds, pistachios, hazelnuts, and pecans are particularly high in fiber and great for snacking. However, because they are high in fat, they are a rich source of calories so a small handful goes a long way.

6. Reach for Whole Fruit instead of Juice

Although fruit is a rich source of fiber, fruit juice is not. Given that juices are pressed, leaving only a concentration of carbohydrates, specifically in the form of sugar, they are not a good source of fiber. Although fresh fruit and vegetable juices may contain vitamins and minerals, they are stripped of any fiber and therefore do not provide the same health benefits as whole fruits and vegetables. So, instead of reaching for juice, opt for fruits and vegetables in their whole format.

7. Leave the Skin On

In many cases, the dietary fiber found in fruits and vegetables is found in their skin. In fact, foods such as apples, potatoes, and cucumbers contain little to no fiber without their skin. So, if the skin on a fruit or vegetable is edible do your best to consume it as it will help to increase your overall fiber intake.

8. Reach for Whole Foods

Since fiber is a form of complex carbohydrate found in whole foods, reaching for whole foods is imperative to increasing your overall fiber intake. Although processed foods do come fortified with added fiber and there are many fiber supplements available, they do not have the same benefit of fiber in their natural format. So, instead of reaching for potions and powder to eat more fiber, do your best to reach for fruits, vegetables, whole grains, beans, lentils, nuts, and seeds regularly as opposed to using fortified foods or supplements.

The Bottom Line

The key to eating more fiber is actually quite simple; focus on whole foods. Simply include a wide variety of fruits, vegetables, whole grains, beans, lentils, nuts, and seeds in your diet regularly to help reach your recommended daily fiber intake and support optimal health.

Sausage & Herb Stuffing

Published on December 22, 2019 by Stephanie Kay

A healthy sausage and herb stuffing recipe. Crispy and golden on top and soft and tender in the middle, this oven-baked sausage and herb stuffing is the perfect side dish for any holiday meal.

Herb & Sausage Stuffing

Sausage and Herb Stuffing

The key to good stuffing is quality ingredients and lots of flavours. Although bread is delicious, on its own it can make for a pretty bland and dry stuffing, so the more moisture and flavour you can add the better! In my opinion, adding some high-quality sausage, fresh apples and lots of fresh herbs is the best way to create a moist stuffing while packing it full of flavour at the same time. My go-to bread for stuffing is sourdough since it’s the healthiest bread option there is, however, any form of white bread or baguette will work very well.

This particular recipe is made in a baking dish, however, it can also be cooked directly in the turkey cavity if you prefer; simply cook all of the ingredients as outlined and then pack the cavity of the turkey with the stuffing before cooking it in the oven. And, if you happen to have any leftovers, this herb and sausage stuffing can be stored in the fridge in an air-tight container for up to 5 days or in the freezer for 3 months.

 

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Herb & Sausage Stuffing

Herb & Sausage Stuffing

Author: Stephanie Kay

Crispy and golden on top and soft and tender in the middle, this oven-baked herb and sausage stuffing is the perfect side dish to any holiday meal.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 1 hour
  • Total Time: 1 hour 10 minutes
  • Yield: 8 servings 1x
  • Category: Sides
  • Cuisine: Dairy-Free
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Ingredients

  • 300 grams sourdough bread, cut into ½” cubes
  • 2 pork sausages, casings removed
  • 2 tablespoons butter + more for greasing
  • 1 leek, thinly sliced
  • 2 ribs celery, thinly sliced
  • 2 cloves garlic, minced
  • 1 apple, cored and diced
  • 2 tablespoons fresh sage, thinly sliced
  • 1 teaspoon thyme, dried
  • ½ teaspoon sea salt
  • ¼ teaspoon black pepper
  • 1 cup turkey or chicken broth
  • 1 egg, whisked
  • Parsley, to serve

Instructions

  1. Preheat the oven to 350°F and grease a 9 x 12 baking dish.
  2. Place bread on rimmed baking sheet and toast until golden brown, about 15 to 20 minutes. Once complete, transfer to large bowl. (You can also skip this step by cutting the bread and leaving it to dry overnight.)
  3. In a large pan, heat the butter on medium heat. Add the leeks, celery, and garlic and cook, stirring occasionally, until very soft, about 10 minutes.
  4. Add apple, sage, thyme, salt and pepper and cook for an additional 2-3 minutes until fragrant.  Once cooked, transfer to the bowl with the bread.
  5. In the same pan, add sausage, casings removed, and cook over medium heat for about 10 minutes, until browned and cooked through, breaking up the sausage with a fork while cooking. Once cooked, transfer sausage to the bowl. 
  6. Add the whisked egg and chicken broth to the bread and sausage mixture, stirring to ensure that everything is well combined.
  7. Transfer the stuffing mixture to the greased baking dish and transfer to the oven. (If you prefer to cook it directly in the turkey, add it to the cavity at this point.)
  8. Bake covered for 20 minutes, and then uncovered for an additional 10 minutes until brown on top and warm in the middle.
  9. Allow to cool slightly and sprinkle with parsley to serve.

Nutrition

  • Serving Size: 1 serving
  • Calories: 245 calories
  • Sugar: 5 grams
  • Fat: 11 grams
  • Carbohydrates: 27 grams
  • Fiber: 3 grams
  • Protein: 12 grams

Keywords: apple, sage, pork, turkey, healthy

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Golden Chicken Lentil Soup

Published on December 15, 2019 by Stephanie Kay

Made with chicken, red lentils, curry powder, and coconut milk, this chicken and lentil soup is a hearty one-pot meal that is high in protein and fiber. This heart-warming meal is great for lunch, dinner, or an easy meal prep idea.

Golden Chicken & Lentil Soup

 

What You’ll Need

A cross between a red lentil soup and a chicken curry, here are the ingredients you’ll need to make this chicken lentil soup:

  • Chicken: Using chicken breasts in this recipe helps to provide a lean source of protein to the dish. If needed, you can also use boneless skinless chicken thighs.
  • Red Lentils: Lentils are a plant-based protein powerhouse. If you don’t have red lentils, you can use green or brown lentils, however, it will slightly change the texture and flavor of the soup.
  • Curry Powder and Turmeric: For a little spice, heat, and flavor. Feel free to use mild curry powder if you don’t like spicy, or hot curry powder if you like things with a kick. Don’t forget the salt and pepper too!
  • Onion, Ginger, and Garlic: Some aromatics for additional flavor. You can use onion powder, ginger powder, or garlic powder if you don’t have fresh, but they will not provide the same depth of flavor.
  • Coconut Milk: To provide a curry-like texture and taste to the soup, both full-fat and lite coconut milk will work well. If you’re not a fan of coconut milk, you can use whole milk with a bit of heavy cream instead.
  • Chicken Broth: For deeper flavor. Feel free to use low-sodium chicken broth if you prefer.
  • Carrots, Kale, and Cilantro: Some veggies for a boost of fiber and nutrients and a bit of cilantro to serve.

Over the years, I have probably made a dozen different variations of this soup. Depending on what ingredients I have on hand, I’ve used different combinations of lentils, cuts of chicken, vegetables, and spices to make different styles of soup, but no matter what I use, it always seems to turn out just right.

How to Make Chicken Lentil Soup

Cook the veggies. Begin by cooking the onion, carrots, ginger, and garlic with olive oil in a large pot on the stovetop on medium-high heat until tender.

Add the lentils and spices. When the veggies are tender, add the lentils and spices, and stir until well combined, the lentils are well coated, and the spices are toasted and fragrant.

Add the broth and coconut milk. Cover the lentils and veggies with chicken broth and coconut milk and bring to a boil.

Add the chicken and cook the soup. Add the raw chicken breasts to the soup, ensuring that they are completely submerged in the liquid, then reduce the heat to a simmer and cook until the lentils are tender, and the chicken is cooked through.

Shred the chicken. Once the chicken is cooked, remove it from the pot and shred it into bite-sized pieces.

Add the green. Return the shredded chicken to the soup along with the kale and cook for a few more minutes until the kale is wilted and everything is well combined.

Taste and serve. Taste the soup and season with additional salt and pepper as needed and then serve warm with a sprinkle of fresh cilantro.

Chicken Lentil Soup Recipe

Cooking Variations

Slow-Cooker Option: This chicken and lentil soup is meant to be cooked in a pot; however, you could also use a slow cooker if you prefer. Simply add all the ingredients to the slow cooker and simmer the soup on low for 8 hours or high for 4 hours until the chicken is cooked. Once cooked, remove the chicken from the slower cooker, place it on a cutting board, and shred it into pieces before returning it to the soup. Stir everything until well combined, season to taste, and serve.

Instant Pot Option: Place all the ingredients in an instant pot, stir to combine, and cover. Press the “soup” button and cook for 30 minutes until the pressure releases. Remove the chicken from the pot, shred it on a cutting board, then return it to the soup and stir until well incorporated.

Storage and Reheating

To Store: Allow the soup to cool completely and then transfer to an airtight container in the fridge for up to 5 days.

To Freeze: Transfer the cooled soup to an airtight container and freeze for up to 3 months. To make grab-and-go meals and reheating easier, you can freeze the soup in individual portion-sized containers.

To Reheat: To reheat from the fridge, place the soup in a pot on the stovetop on medium heat and warm for 5 minutes or until heated through. To reheat from frozen, thaw the soup overnight in the fridge and then place the soup in a pot on the stovetop on medium heat and warm for 5 minutes or until heated through. To reheat the soup in the microwave, place thawed soup in a microwave-safe bowl and warm for 1-2 minutes, with 30 additional 30 seconds increments as needed depending on the strength of your microwave.

This golden chicken and lentil soup with coconut milk is a hearty and healthy meal that works equally well for lunch or dinner. Whit up a double batch for dinner tonight and you’ll have leftovers for healthy lunches all week long.

More Lentil and Chicken Soup Recipes:

  • Chicken and Rice Soup
  • Roasted Vegetable and Lentil Soup
  • Wild Rice Chicken Mushroom Soup

 

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Golden Chicken & Lentil Soup

Golden Chicken Lentil Soup

Author: Stephanie Kay

This golden chicken lentil soup is high in protein, rich in fiber, packed full of flavor, and ready in under one hour making it a great weeknight meal!

  • Author: Stephanie Kay
  • Prep Time: 5 minutes
  • Cook Time: 40 minutes
  • Total Time: 45 minutes
  • Yield: 6 servings 1x
  • Category: Soup
  • Method: Stovetop
  • Cuisine: American
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Ingredients

  • 1 tablespoon olive oil
  • 1 onion, diced
  • 1 cup red lentils, dry
  • 2 chicken breasts
  • 14oz can coconut milk
  • 4 cups chicken broth
  • 3 cloves garlic, minced
  • 1” fresh ginger, grated
  • 4 carrots, peeled and sliced
  • 2 cups kale, roughly chopped
  • 1 1/2 tablespoon curry powder
  • 1/2 tablespoon turmeric powder
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • Fresh cilantro, to serve

Instructions

  1. In a large pot heat the olive oil on medium heat.
  2. Add onions, carrots, garlic, and ginger, and cook for 3-4 minutes until tender.
  3. Add lentils, curry powder, turmeric, salt, and pepper, and cook for an additional 30 seconds until fragrant.
  4. Pour in broth and use a spoon or spatula to scrape any bits off the bottom of the pot. Add coconut milk and again stir to combine.
  5. Add raw chicken breasts to the pot, ensuring they are submerged in liquid, and cook for 20 minutes on a low simmer until the chicken is cooked through.
  6. Once cooked, remove the chicken from the pot and place it on a cutting board. Using two forks, shred the chicken into bite-size pieces.
  7. Return shredded chicken to the pot with the chopped kale, stir to combine and simmer for an additional 10 minutes.
  8. Season to taste with salt and pepper as needed and serve with fresh cilantro.

Nutrition

  • Serving Size: 1 serving
  • Calories: 341 calories
  • Sugar: 6 grams
  • Fat: 15 grams
  • Carbohydrates: 35 grams
  • Fiber: 8 grams
  • Protein: 20 grams

Keywords: lentil chicken soup, chicken and lentil soup, red lentil chicken soup, chicken lentil curry soup

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Chewy Ginger Molasses Cookies

Published on December 8, 2019 by Stephanie Kay

Soft and chewy, these ginger molasses cookies are the perfect holiday treat. Packed full of warming spices, these chewy ginger molasses cookies are irresistibly delicious and a tasty holiday treat you can share with the ones you love.

Chewy Ginger Molasses Cookies

 

When it comes to holiday baking, I’m all about the real deal. Sometimes I think we can get too caught up in “healthifying” our treats (which I’ve also been known to do) when, in reality, a real deal treat here and there is absolutely nothing to worry about. Not only are most homemade baked goods made predominantly of real food, but your body can truly handle anything in small doses. Yes, they may be a little indulgent, but to me eating well is all about quality over quantity, and enjoying homemade baked goods is a great way to do it.

More Cookie Recipes:

  • Lemon Shortbread Cookies
  • Coffee Cookies
  • Salted Dark Chocolate Cookies

 

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Chewy Ginger Molasses Cookies

Chewy Ginger Molasses Cookies

Author: Stephanie Kay

These molasses cookie are soft and chewy and incredibly easy to make. The recipes make two dozen cookies, however, you can easily half or double it to suit your needs.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 10 minutes
  • Total Time: 20 minutes
  • Yield: 24 cookies 1x
  • Category: Dessert
  • Cuisine: Vegetarian
  • Diet: Low Calorie
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Ingredients

  • 2 cups all-purpose flour
  • 1 1/2 teaspoons baking soda
  • 2 teaspoons ginger, ground
  • 1 teaspoon cinnamon, ground
  • 1/2 teaspoon nutmeg, ground
  • 1/4 teaspoon cloves, ground
  • 1/4 teaspoon salt
  • 1/2 cup unsalted butter, melted
  • 1/2 cup brown sugar, well packed
  • 1/4 cup molasses
  • 1 egg
  • Coarse or granulated sugar, for sprinkling

Instructions

  1. In a large mixing bowl, combine the flour, baking soda, ginger, cinnamon, nutmeg, cloves and salt, and stir to comibne.
  2. In a seperate medium mixing bowl, whisk together the melted butter, brown sugar, molasses and egg.
  3. Transfer the wet ingreidents to the large mixing bowl of the dry ingredients and, using a wooden spoon or spatula, mix the dough until everything is well incorporated.
  4. Transfer the mixture to the fridge and allow to chill for at least 1 hour; this will help to ensure the dough holds and the cookies are more tender.
  5. Preheat the oven to 350°F and line a baking sheet with parchment paper.
  6. Once the dough has chilled, portion it into 1 tablespoon balls and roll until even. Place rolled balls on a baking sheet, flatten gently, and sprinkle with granulated sugar.
  7. Transfer the baking sheet to the oven and allow to bake for 8-10 minutes until cookies are cracked and just set around edges (overbaked cookies won’t be chewy).
  8. Remove cookies from the oven and allow to cool slightly before transfering them to a wire rack to cool completely.
  9. These ginger molasses cookies can be stored in an air-tight container for up to 5 days or frozen for up to 3 months.

Nutrition

  • Serving Size: 1 cookie
  • Calories: 114 calories
  • Sugar: 7 grams
  • Fat: 5 grams
  • Carbohydrates: 15 grams
  • Protein: 2 grams

Keywords: chewy, crispy, best, easy, healthy, low calorie

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Yogurt and Spinach Artichoke Dip

Published on November 29, 2019 by Stephanie Kay

This easy, rich, and creamy yogurt and spinach artichoke dip is the perfect party appetizer but also works as a healthy snack that you can eat any day of the week. It  can be served hot or cold and is packed full of protein, fiber, and veggies.

Healthy Artichoke Dip with Spinach & Yogurt

 

Artichoke dip is a classic appetizer and there are honestly so many different ways to make it. Although some of the more traditional recipes call for mayonnaise and a lot of cheese, making them quite rich and indulgent, I decided to use yogurt for this healthy artichoke dip to give it an extra boost of nutrition! Although any plain yogurt will work, full-fat Greek yogurt will give you the best results as it has the thickest and richest texture and gives you the benefit of healthy fats and added protein. Plus, given this dip is packed with artichokes and spinach it’s rich in fiber and can help to give you a little extra serving of veggies at the same time.

This healthy artichoke dip can actually be served hot or cold, and you can whip it up ahead of time and store it in the fridge for up to 3 days to help save yourself some time in the kitchen too.

 

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Healthy Artichoke Dip with Spinach & Yogurt

Yogurt and Spinach Artichoke Dip

Author: Stephanie Kay

This healthy artichoke dip can be served hot or cold and is packed full of protein, fiber, and veggies making it a healthy party appetizer or a healthy snack that you can enjoy any day of the week.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 15 minutes
  • Total Time: 25 minutes
  • Yield: 8servings 1x
  • Category: Snacks
  • Cuisine: Gluten-Free, Vegetarian
  • Diet: Low Calorie
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Ingredients

  • 14oz can artichoke hearts, finely chopped
  • 1 cup full-fat Greek or full-fat plain yogurt
  • 8oz frozen spinach, thawed, well-squeezed to remove excess water, and roughly chopped
  • 2 cloves garlic, grated
  • 100 grams parmesan, grated
  • 1/4 cup fresh parsley, finely chopped
  • 1/4 teaspoon salt
  • 1/8 teaspoon pepper

Instructions

For a cold dip:

  1. In a large bowl, combine artichoke hearts, yogurt, spinach, garlic, parmesan, parsley, salt and pepper, and stir well to combine.
  2. Season with additional salt and pepper to taste, and season with parley and parmesan to serve.
  3. Store the healthy artichoke dip the fridge in an air-tight container for up to 3 days.

For a warm dip:

  1. Preheat oven to 350°F.
  2. In a large bowl, combine artichoke hearts, yogurt, spinach, garlic,parmesan, parsley, salt and pepper, and stir well to combine.
  3. Season with additional salt and pepper to taste, and top with and extra sprinkle of parmesan cheese.
  4. Transfer to the oven and bake for 10-12 minutes until bubbling.
  5. Allow healthy artichoke dip to cool slightly before serving.

Nutrition

  • Serving Size: 1 serving
  • Calories: 112 calories
  • Sugar: 2 grams
  • Fat: 5 grams
  • Carbohydrates: 7 grams
  • Fiber: 3 grams
  • Protein: 10 grams

Keywords: healthy, spinach, baked, cold, easy

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Wild Rice & Vegetable Soup

Published on November 24, 2019 by Stephanie Kay

Packed full of vegetables and fiber, this wild rice and vegetable soup is a hearty one-pot meal that is perfect for a rainy day or cold winter night. Enjoy it for lunch, dinner, or an easy and healthy meal prep idea.

Wild Rice & Vegetable Soup

 

Everyone knows that it’s important to eat vegetables but, as the seasons change and the weather cools down, salads and raw vegetables tend to become less and less appealing. Fortunately, that’s where soup comes to the rescue! Essentially the warm version of a salad, soup (especially vegetable soup) is packed full of all of the goodness of a salad, it’s just heated up. Not only is vegetable soup rich in fiber, dense in nutrients, and a heart-warming way to get your veggies, but it makes a ton of servings in one batch and can, therefore, save you a ton of time in the kitchen.

This wild rice and vegetable soup calls for wild rice because I think it gives the best texture and provides some plant-based protein, however, you could use long-brain white or brown rice if you prefer, just be sure to adjust the cooking time. Once cooked, this soup stores well in the fridge for up to 5 days or in the freezer for 3 months, making it a great meal prep idea the whole family is sure to love.

 

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Wild Rice & Vegetable Soup

Wild Rice & Vegetable Soup

Author: Stephanie Kay

Packed full of colour, fibre and fresh vegetables, this wild rice and vegetable soup is a hearty one-pot meal that is vegetarian and gluten-free. This recipe calls for wild rice, but any long-grain rice would work equally well.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 45 minutes
  • Total Time: 55 minutes
  • Yield: 6 servings 1x
  • Category: Soups & Stews
  • Cuisine: Vegetarian, Gluten-Free, Dairy-Free
  • Diet: Vegetarian
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Ingredients

  • 2 tablespoons olive oil
  • 1 red onion, diced
  • 3 cloves garlic, minced
  • 3 carrots, peeled and sliced
  • 3 ribs celery, sliced
  • 4 cups spinach, roughly chopped
  • 14oz can diced tomatoes
  • 1 cup wild rice, dry
  • 3 cups chicken or vegetable broth
  • 3 cups water
  • 1 1/2 teaspoons thyme or Italian seasoning, dried
  • 1 pinch crushed chili flakes (optional)
  • 1 bay leaf
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon black pepper
  • Parmesan, grated, to serve

Instructions

  1. In a large pot on medium heat, warm the olive oil.
  2. Add onion and cook for 2-3 minutes until it begins to soften.
  3. Add carrots, celery, and garlic and cook for 4-5 minutes until onions are translucent and vegetables are tender.
  4. Add salt, pepper, thyme, and chili flakes (optional) and stir to coat the vegetables.
  5. Pour in broth, water and tomatoes, add rice and bay leaf, and stir to combine.
  6. Bring to a boil, and then reduce the heat to a simmer and cook for 40-45 minutes until rice is tender.
  7. Once the rice is tender, add spinach, stir to combine, and cook for another 4-5 minutes until wilted.
  8. Once complete, give the soup a good stir to ensure that everything is well combined, remove the bay leaf and season with additional salt and pepper to taste. (You may need to add a bit more broth/water for desired consistency.)
  9. Serve immediately with a sprinkle of freshly grated parmesan.
  10. The soup can be stored in the fridge for up to 5 days or the freezer for 3 months.

Nutrition

  • Serving Size: 1 serving
  • Calories: 206 calories
  • Sugar: 8 grams
  • Fat: 6 grams
  • Carbohydrates: 36 grams
  • Fiber: 6 grams
  • Protein: 6 grams

Keywords: homemade, easy, best, healthy

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Is Stevia Good for You?

Published on November 21, 2019 by Stephanie Kay

We all know that too much sugar isn’t good for us and, for that reason, food manufacturers are always looking for sugar substitutes to market to consumers and use in their products. In recent years, stevia, a natural plant-based sweetener, has grown in popularity given it’s intensely sweet and free of calories, but what exactly is it? And is it safe? Here is everything you need to know about stevia and an answer to the question; is stevia good for you?

Is Stevia Good for You?

 

What is Stevia Made From?

Stevia, also known as Stevia rebaudiana Bertoni, is the sweetest of the stevia species of plants and is a perennial herb that is native to South America. Stevia has been historically used as a sweetening agent but has been gaining popularity in North America in recent years. The leaves of the Stevia rebaudiana plant, which can be used fresh or dried, produce compounds called steviol glycosides, including stevioside and rebaudioside A, which help to give the herb its sweet taste.

Is Stevia Natural?

While the stevia leaf, in its fresh or dried form, is naturally sweet, the stevia found on grocery store shelves is a more processed version of it. Today, stevia is available in two specific forms; unrefined stevia extracts, leaves and powders, and purified stevia extract.

Unrefined stevia extracts, leaves, and powders are the least processed forms of stevia and are considered food ingredients, while purified stevia extract is regulated as a food additive in Canada. Purified stevia extract is a highly concentrated, minimum 95%, extract of steviol glycosides, and can be found in liquid, powder, and tablet forms.

Not only is purified stevia extract available in isolated forms, but it is commonly used as an additive to sweeten sugar-free and low-calorie food products, protein powders, and protein bars, and is also used in some sweetener blends which combine stevia with other alcohol sugars or artificial sweeteners such as Truvia and Stevia in the Raw.

How is Purified Stevia Extract made?

To extract the plant’s natural sweetness, stevia leaves are harvested and dried before being steeped in hot water. This water is then passed through a resin to help trap the compounds and then the resin is washed with alcohol to free the steviol glycosides. The mixture then goes through multiple stages of filtering and centrifuging to concentrate the sweetest components of the leaf, and the resulting product is a purified stevia leaf extract that is ready for commercial use.

Is Stevia Sugar?

Although stevia does provide a sweet taste and is, ounce per ounce, 200 to 400 times sweeter than sugar, stevia is not sugar itself. Sucrose, the compound form of sugar, is made from carbon, hydrogen, and oxygen atoms, while stevia is made of glycoside compounds of steviol, specifically stevioside and rebaudioside A.

Benefits of Stevia

The natural form of stevia, the green leaf that you can grow in your backyard or pick off the plant, has been used by various cultures for centuries for medicinal and therapeutic use. As a concentrated sweetener, the majority of the evidence indicates that stevia, used in reasonable amounts, is a harmless non-caloric, natural sweetener. In low doses, stevia consumption appears to be associated with general anti-inflammatory and anti-oxidative effects, and some research indicates that stevia may be a safe and effective way to help manage blood sugar levels in people with type 2 diabetes.

Negative Effects of Stevia

There is some conflicting research that suggests there is no difference in glycemic and insulin responses between stevia and glucose, and although there may be a very small glucose-reducing effect of stevia consumption, it does not appear to apply to everybody and is unreliable. Higher doses of stevia have also been linked to fertility problems in animals, although this is a somewhat contested issue. Moreover, some research suggests that zero-calorie sweeteners like stevia could interfere with concentrations of beneficial gut bacteria, which play a central role in disease prevention, digestion, and immunity.

So, Is Stevia Good for You?

Unfortunately, there is a shortage of human studies evaluating the full spectrum of possible negative effects of stevia, however, stevia is recognized as safe by Health Canada. Purified stevia extract is regulated as a food additive and has undergone a full safety review and has been approved for use in various foods sold in Canada.

The Bottom Line

Stevia is a natural sweetener and, while it is generally considered safe, it is still a sweetener and is best used in moderation. Occasional consumption of stevia, in small amounts, likely has no impact on general health. Whenever possible, reach for the unrefined versions of it in extract, leaf, and powder forms, and read the ingredients to ensure that it has not been paired with any artificial sweeteners.

Red Pepper & Spinach Egg Muffins

Published on November 17, 2019 by Stephanie Kay

Packed full of vegetables, these roasted red pepper and spinach egg muffins are a perfect make-ahead breakfast. Not only are they simple to prepare, but they are packed full of protein, healthy fats and fibre making them a well-balanced meal to start your day.

Red Pepper & Spinach Egg Muffins

These spinach egg muffins are essentially a handheld omelette or mini frittata, and they are incredibly convenient as a meal prep option because they store well in the fridge for several days. This particular recipe calls for red bell pepper, spinach and cheddar, but once you’ve got the basics down you can mix and match ingredients to create any flavour you like. In fact, here are some simple tips and answers to some frequently asked egg muffin questions.

How do you make healthy egg muffins?

Buy the best quality eggs you can and fill them with veggies. I have a complete guide to buying healthy eggs that you can review, however, the best things to look for when shopping for eggs are: local eggs, pasture-raised eggs, or free-range eggs, in that order.

How do you store egg muffins?

Egg muffins can be stored in an airtight container in the fridge for up to 5 days.

How do you reheat egg muffins?

Egg muffins can be reheated in the microwave for 30 seconds, in the oven for a few minutes, or can also be eaten cold.

Can you freeze egg muffins?

Yes, you can store them in an airtight container for up to 3 months. Although the texture won’t be exactly the same as fresh, it does work, and you can gently reheat them in the microwave for 1-2 minutes.

What other flavours can you make?

This roasted red pepper and spinach recipe is just one of the many recipes that you can create! Once you’ve got the basics down you can easily make any flavour you like such as; bacon & cheddar, spinach & mozzarella, ham & cheese, sausage, Greek, Italian or Western.

 

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Red Pepper & Spinach Egg Muffins

Red Pepper & Spinach Egg Muffins

Author: Stephanie Kay

These red pepper & spinach egg muffins are a low-carb, high-protein and gluten-free meal prep idea that store well in the fridge for grab-and-go breakfasts all week long.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Yield: 12 servings 1x
  • Category: Breakfast
  • Cuisine: Vegetarian, Gluten-Free
  • Diet: Low Calorie
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Ingredients

  • 12 eggs
  • 1 red bell pepper, diced
  • 1 cup spinach, chopped
  • 50 grams cheddar, grated
  • 1/4 teaspoon sea salt
  • 1/8 teaspoon black pepper
  • Butter or olive oil, for greasing

Instructions

  1. Preheat 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, whisk together eggs and season with salt and pepper. Add chopped bell pepper and spinach, and whisk to combine.
  3. Divide egg mixture evenly across the muffin tins, filling them halfway, and sprinkle with 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 17-20 minutes until the centre of each 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: 101 calories
  • Sugar: 1 gram
  • Fat: 7 grams
  • Carbohydrates: 1 gram
  • Protein: 7 grams

Keywords: easy, healthy, low carb, keto, low calorie

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Make-Ahead Lentil Salad

Published on November 10, 2019 by Stephanie Kay

Made with lentils, veggies, feta cheese, and fresh herbs, this make-ahead lentil salad recipe is a quick and easy meal prep idea that works well for lunch and dinner alike. The combination of ingredients helps to create a fiber-rich and plant-based protein-packed salad that is equally tasty as it is delicious.

Make-Ahead Lentil Salad

 

If you are trying to stock your fridge with healthy options, look no further than this lentil salad! Although all salads are healthy options, having a pre-made salad ready to go is perfect for busy weeknights when you don’t have time to cook or need to pack lunch for the next day. Thanks to their robust nature and dense texture, lentils keep well for days in the fridge and don’t wilt when dressed making them perfect for make-ahead salads. Not only are lentils incredibly easy to cook, but they are a rich source of fiber and plant-based protein which can help to balance your blood sugar, support digestive health, and minimize cravings.

Although this recipe calls for dry lentils, you could also use canned lentils, and to help add an extra depth of flavor, cook your lentils in broth instead of water before adding them to this simple make-ahead lentil salad.

More Make-Ahead Salad Recipes:

  • Three Bean Salad
  • Wild Rice Salad
  • Farro Salad with Feta and Arugula

 

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Make-Ahead Lentil Salad

Make-Ahead Lentil Salad

Author: Stephanie Kay

Made with green lentils, cucumbers, tomatoes, feta and tossed in a fresh lemon garlic dressing, this make-ahead lentil salad is perfect for lunch and dinner alike!

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Yield: 4 servings 1x
  • Category: Salads
  • Cuisine: Vegetarian, Gluten-Free
  • Diet: Vegetarian
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Ingredients

Lentil Salad:

  • 1 cup Puy or French lentils, dry
  • 1 cup cherry tomatoes, quartered
  • 1/2 english cucumber, quartered and sliced
  • 1/2 red onion, diced
  • 1/3 cup (50 grams) feta cheese, crumbled
  • 1/4 cup fresh parsley, minced

Dressing:

  • 1/4 cup olive
  • 1 lemon, juiced
  • 1 teaspoon Dijon Mustard
  • 2 cloves garlic, grated or minced
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon black pepper

Instructions

  1. Bring a large pot of water to a boil and cook lentils according to package directions or until tender, approximately 15-17 minutes. Once cooked, strain and rinse under cold water to cool, and set aside.
  2. While the lentils are cooking, prepare the vegetables and dressing. Chop the tomatoes, cucumber and red onion into bite-size pieces, and mince the parsley.
  3. In a small bowl or jar, combine the olive oil, lemon juice, mustard, garlic, sea salt and black pepper. Set aside.
  4. Once the lentils have cooled, combine lentils and vegetables in a large bowl and stir to combine.
  5. Cover with dressing and toss well to combine and ensure that the salad is well coated with the dressing.
  6. Sprinkle crumled feta cheese, toss again, and season with additional salt and pepper to taste.
  7. The salad can be serve immediately or stored in the fridge for up to 3 days.

Nutrition

  • Serving Size: 1 serving
  • Calories: 265 calories
  • Sugar: 7 grams
  • Fat: 17 grams
  • Carbohydrates: 25 grams
  • Fiber: 7 grams
  • Protein: 8 grams

Keywords: french, cold, green, best, healthy

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Healthy Flour: A Complete Guide

Published on November 7, 2019 by Stephanie Kay

If you enjoy baking, you’ll know firsthand how confusing the flour aisle can be. Not only are labels lined with words such as whole-grain, stone-ground, and unbleached, but with the rise in popularity of non-conventional flours even more buzzwords are popping up. These days you can find everything from wheat flour to chickpea flour making baking decisions more confusing than ever. So, to help provide some clarity on the subject, and to remind you that flour is not unhealthy, I’ve created a complete guide to buying healthy flour so you’ll know how to decode labels, what keywords to look for, what buzzwords to avoid, and why.

A Guide to Buying Healthy Flour

What is Healthy Flour?

To put it simply, flour is defined as; a powder obtained by grinding grain. To get granular (pun intended), flour is made by grinding the edible seeds harvested from cereal plants, and these seeds contain three edible parts: the bran, the germ, and the endosperm. The bran contains antioxidants, B vitamins, and fiber and helps to protect the seed until it is ready to grow; the germ contains B vitamins, some protein, and minerals, and stimulates the growth; and the endosperm contains starchy carbohydrates, proteins, and small amounts of vitamins and minerals and stores the energy that the plant uses as food. When a grain is ground into flour, it is broken down into tiny pieces and the bran, germ, and endosperm are separated in the process. From here, these different parts can be separated, or combined, to make different types of flour.

Among grains, wheat flour is the most popular because it is the most unique given its potential to produce gluten; a protein that imparts strength and elasticity to dough and positively influences the texture of baked goods. However, flour can be made out of any type of grain, including rye, kamut, buckwheat, oat, rice, etc…, and depending on the type of grain used, how it was milled and how it was processed will determine if the flour in question is a healthy flour or not.

Whole Grain Flour vs. Refined Flour

When any grain is made into flour it can be done one of two ways; by grinding the whole grain to make whole-grain flour, or by removing the bran and germ to make refined flour. The difference between whole-grain flour and refined flour is simply that the entire grain (bran, germ, and endosperm) where ground to make whole-grain flour, while only the endosperm was used to make refined flour. Although referred to as refined, not all refined flours are a poor choice, it simply means that not all parts of the whole grain we used to make the flour. These terms are not specific to wheat flour, they can be applied to any type of grain flour.

Whole Wheat Flour vs. White Flour

The terms “whole wheat flour” and “white flour” are specific to wheat flour. Whole wheat flour is a whole-grain flour that contains the bran, germ, and endosperm, while white flour is the refined version of wheat flour. Contrary to popular belief, white flour does not always mean that the flour was bleached, rather, white flour is simply a refined flour, that has been stripped of the bran and germ, leaving behind the pale endosperm which is, therefore, lighter in color than whole-grain flour. White flour is more shelf-stable than whole wheat flour, given it does not contain the sensitive bran or germ, but it is, therefore, also less nutrient-dense.  On the contrary, whole wheat flour is darker in color because it is made by grinding all three portions of the seed head into flour.

In addition to “refined white flour”, there is also a strain of wheat called “white wheat”. White wheat is a different type of wheat that has no major genes for bran color, unlike traditional red wheat which has one to three bran color genes. Therefore, when ground, all parts intact, into whole-grain flour, white whole-wheat flour resembles refined white flour more than whole-wheat flour. Not only is the bran of white wheat lighter in color but it’s also milder in flavour making it a more enjoyable whole-grain flour choice for those accustomed to the taste of refined flour. Nutritionally speaking, traditional red wheat and white wheat are very similar.

Hard Flour vs. Soft Flour

It is important to understand that there are many different classes of wheat with different characteristics that can be used to make flour and, depending on the overall protein content of the wheat grain, they are categorized into what farmers and millers refer to as “hard wheat” or “soft wheat”. Hard wheat has a high protein content and can develop into a strong elastic dough. Therefore, products made with hard flour, such as bread flour, will hold their shape well once they are baked. On the contrary, soft wheat has a lower gluten content, makes a softer flour, and therefore helps to give products a finer texture making it ideal for baked goods such as cakes, biscuits, and pastries.

Stone-Ground Flour vs. Milled Flour

To turn any grain into flour, it needs to go through a milling process, and there are two ways of doing so: stone milling or steel roller milling. Stone milling is an ancient process of milling flour which is done by gently milling whole grains between two stones. Stone-ground flours are thought to be more nutritious because they (typically) contain all parts of the grain, while industrially ground flours are made using high-speed rollers that heat the grain slightly damaging their nutrients.

Bleached Flour vs. Unbleached Flour

White flour, specifically refined white flour, is sometimes treated by bleaching, either with chlorine or benzoyl peroxide. Not only does bleaching add a chemical layer to the flour, but it damages the starch and protein content of the flour. Bleached flour uses bleaching agents to speed up the flour’s aging process, which otherwise would occur naturally through a curing process. The bleaching process results in a whiter, finer-grain flour with a softer texture, and bleached white flour absorbs more liquid than unbleached white flour, and rises better than whole wheat flour.

 

A Guide to Buying Healthy Flour

Types of Wheat Flour

To make matters even more confusing, there are many different varieties of wheat flour available. The difference in these varieties lies in the different classes of grain flour, or blend of classes, grain parts, and additives (or lack of) used to create them:

ALL-PURPOSE FLOUR: All-purpose flour, or AP flour, is a form of refined wheat flour given it only contains the endosperm, and for this reason, is a very shelf-stable flour. Depending on the brand, all-purpose flour can be bleached or unbleached, stone-ground, or roller-milled. All-purpose flour works well in pretty much every application, and if you only have room for one bag, this should be it.

BREAD FLOUR: Bread flour is made with hard wheat, which is higher in protein and will, therefore, produce more gluten when kneaded. The gluten in bread flour is what helps to form an elastic network to help the bread together and provide a chewier consistency to the bread itself.

PASTRY FLOUR: Pastry flour is made with soft wheat, and has a finer texture than all-purpose flour making it an ideal choice for pastries, pies, tarts, muffins, and cookies. Pastry flour has a much lower protein content than bread flour, around 8.5-9.5%, and most commercially-available pastry flours are bleached, however, some artisanal brands offer unbleached and stone-ground options.

CAKE FLOUR: Similar in protein content to pastry flour, cake flour is ground to an ultra-fine consistency and is traditionally bleached. Although the bleaching process is not ideal from a nutrition perspective, it slightly damages the flour’s starches, allowing them to absorb more liquid and rise higher, which is ideal for fluffy cakes.

SELF-RISING FLOUR: Every baked good needs a leavener and self-rising flour comes with one built right in. Self-rising flour is a combination of all-purpose flour, baking powder, and salt, and is most commonly called for in biscuit and pancake recipes. Given it’s made with all-purpose flour, self-rising flour is typically bleached and often industrially milled.

ENRICHED FLOUR: In Canada, all refined wheat flour is enriched. So, whether the flour is all-purpose, cake flour or pastry flour, it will be enriched. This can be labeled in the grocery store as “enriched all-purpose white flour” or as “enriched white flour” as an ingredient in many baked goods. Flours made from other grains may or may not be enriched, so simply read the label to be sure.

Other Grain Flours

In addition to traditional wheat flour, there are many other grain-based flours available on the market that can be considered healthy flour options. Although they are not always 1:1 substitutes for wheat flour in recipes, due to their varying structures, protein content, and gluten content, they can certainly be incorporated into a healthy diet.

SPELT FLOUR: Although spelt is actually a form of wheat, it is often considered an alternative grain flour. It is slightly higher in protein content than traditional wheat flour and can be found in both refined and whole-grain formats.

RYE FLOUR: Rye is a grain, although not part of the wheat family, and contains less gluten than all-purpose or wheat flour, so it produces heavy, dense bread. Rye flour is available in dark and light formats, the dark flour being the whole-grain flour and the light flour being the refined format without the bran or germ. Rye flour is commonly used in Scandinavian bread, such as pumpernickel.

KAMUT FLOUR: Kamut is made from khorasan wheat, an ancient relative of modern common wheat. While kamut wheat does contain gluten, it has a lower gluten content than modern wheat and is, therefore, better tolerated by individuals with gluten intolerances.

BUCKWHEAT FLOUR: Although the name includes the word wheat, buckwheat is actually a seed and is part of the rhubarb family. For this reason, it is naturally gluten-free and has a very nutty flavor, however, it does not have the same protein and starch content as conventional flour and therefore can not be directly swapped in recipes.

OAT FLOUR: Oat flour is simply made from ground oats and, for that reason, is naturally gluten-free flour. Thanks to its naturally sweet taste, it is one of the more easily palatable whole-grain flours for those who are accustomed to conventional flours. However, when used for baking it does not have the same structure so it is best mixed with traditional wheat flour for optimal results.

RICE FLOUR: Rice flour is available in both brown and white formats, which are the whole-grain and refined versions of rice flour. Rice flours have a very granular and gritty texture so they are best combined with other flours.

SEMOLINA FLOUR: Semolina flour is made from the coarsely ground endosperm of durum wheat, and is commonly used for pasta, couscous, gnocchi, and Italian puddings. Semolina flour has the highest gluten content of all of the flours which is what helps to give noodles their elastic texture.

GLUTEN-FREE FLOUR: The term “gluten-free flour” is a general term that can be applied to any flour made from a gluten-free grain (oats, rice, etc…) or a combination of gluten-free grains. Many gluten-free flours are made from a combination of gluten-free grain, seeds, and beans in order to find a starch-to-protein ratio that is more similar to all-purpose flour in order to yield the best results and work as a 1:1 substitute in conventional recipes.

 

A Guide to Buying Healthy Flour

Healthy Flour Alternatives

With so many different dietary requirements, in recent years many flour alternatives have grown in popularity. However, it is important to understand that these flours are not “better” or “healthier” options, they are simply different, and for that reason can not always be used in the same recipes, ratios, or ways as conventional wheat flour. Although referred to as “flour” many of these flour alternatives are not flour in the conventional sense, but rather they are ground formats of their whole food. Given none of these flours are made from traditional grains, they are also all gluten-free options.

ALMOND FLOUR: Made from pulverized blanched almonds, almond flour is also known as “almond meal”. Because almonds have a completely different macronutrient profile than wheat flour, higher in fat, higher in protein, and lower in carbohydrates, almond flour can not be substituted 1:1 in conventional recipes.

COCONUT FLOUR: Coconut flour is made from ground desiccated coconut and is one of the most popular gluten-free flours. Compared to conventional flour, coconut flour is lower in carbohydrates, lower in protein, and contains more medium-chain triglycerides and fiber. When paired with other nut flour or gluten-free grains it can provide a nice fluffy texture but does not work well on its own.

QUINOA FLOUR: Quinoa is technically a seed and is made from grinding whole grains of quinoa. Quinoa is one of few grains or seeds that contains all essential amino acids, although not in optimal ratios, and is, therefore, a favorite for those following vegetarian or vegan diets.

CHICKPEA FLOUR: Also known as garbanzo flour, chickpea flour is made from stone-ground whole garbanzo beans. Garbanzo beans are a source of plant-based protein and high in fiber, and their creamy texture lends a sweet, rich flavor to baked goods. Traditionally used in Middle Eastern and Indian cooking, chickpea flour is great for crackers, pizza crusts, and bread.

CASSAVA FLOUR: Made from the whole ground cassava root, a starchy, high-carbohydrate tuber similar to yams or plantains, cassava flour has a neutral taste and light texture making it a good choice for breading and for gluten-free baked goods.

How to Buy Healthy Flour

When it comes to buying healthy flour, as you can see, there are many options to consider. Everything from the type of grain used to how it was milled and how it was processed can influence whether it is a healthy flour or not. However, when buying grain flour, especially wheat flour, here are the important things to look for:

  • Look for Minimal Ingredients. As with all food products, be sure to read the ingredients so you know exactly what type of grain was used and if any additives were included.
  • Look for Stone-Ground. Opt for naturally milled, stone-ground flour to help ensure a less damaged grain and more nutrient-dense flour.
  • Look for Unbleached. Opt for unbleached flour to help ensure chemical agents were not used in the creation of the flour.
  • Look for Whole-Grain, if Possible. Opt for whole-grain flours whenever possible for a more nutrient-dense flour, however, keep in mind that whole-grain flours may not provide an ideal texture in all recipes and that refined flours, especially those that are stone-ground and unbleached, will be enriched with nutrients.

The Bottom Line

At the end of the day, choosing healthy flour is all dependent on what you are going to do with it. Although whole-grain, stone-ground, and unbleached flours are considered the “healthiest” choice, there is a time and a place for using refined flours for optimal texture, and flavor which results in baked goods and treats. Nutrition is all about context and frequency, however, the more you understand how flour is made and the different types, the easier it will be for you to pick a healthy flour that works for you.

8 Common Nutrition Mistakes

Published on October 31, 2019 by Stephanie Kay

Let’s be honest, nutrition can be confusing. It doesn’t matter what topic you research, you will always find contradictory information telling you to do different things. Although some nutrition topics are more debated than others, many people are still confused about some of the foundational nutrition principles and are making common nutrition mistakes that are preventing them from reaching their goals. So, here are the 8 most common nutrition mistakes that I see people making and some simple tips on how to ensure you’re on the right track.

8 Common Nutrition Mistakes

1. Paying Attention to Calories but not Food Quality

The foundation of any good diet begins with the quality of the food that you eat. Whether your goal is to lose weight, gain weight, run faster, improve digestion, support aging, or simply eat better, the quality of the food that you eat is more important than how much you eat, when you eat, or what supplements you take. Unfortunately, too many people focus on calories instead of the quality of the food making up those calories. Eating 1,800 calories in the form of processed food will not provide the same nutritional benefit as fresh, nutrient-dense, whole foods. It’s important to understand that not all calories are created equal and the body is a lot more than a simple math equation.  Everything that you eat affects all aspects of your physical and mental health; from your stress level to your sleep habits to the state of your skin to your digestive health and so much more. The quality of the food that you consume impacts your hormones, which are the master regulators of your health and weight, as well as your hunger cues and cravings, which will ultimately impact what you eat next. So, instead of only counting calories, start counting the chemical and ingredients in your food, and focus on food quality over quantity alone.

2. Paying Attention to Food Quality but not Calories

If you want to learn to eat well, you need to focus on food quality first, but you need to focus on total food volume as well. Yes, olive oil, avocado, kale, and chicken are all healthy whole foods, but that doesn’t give you free rein to eat as much as you want! Remember, even too much of a good thing can be a bad thing, especially when it comes to weight loss. Although a person may be consuming a diet rich in whole foods, if you are not monitoring how much you are eating you can slow down your progress. This is especially true for sources of fat in the diet, given that fat contains twice the amount of calories per serving as carbohydrates and protein, so an extra spoonful here and there can quickly add up over time. Whole foods are far more satiating than processed foods and can, therefore, help to better navigate your own hunger cues, however, over-consumption of whole foods over time can still impede health goals, especially when it comes to weight loss.

3. Overconsuming Natural Sugars

Yes, fruit, fruit juice, dried juice, maple syrup, and honey are natural sweeteners and much better options than refined sugars, however, there is still a limit to how much you can or should consume. All forms of dietary sugar, whether they are natural or refined, break down into glucose (sugar) by our digestive tract, and our body can only handle so much sugar at one time. When consumed in the presence of fiber, such as fresh fruit, the absorption rate of sugar to the bloodstream is much slower, but when consumed in concentrated formats, such as fruit juice, dried fruit, maple syrup, or honey, they are quick to hit the bloodstream which can have a negative impact on one’s overall blood sugar and health. It is certainly best to consume more natural sugars than refined sugars, however, it is also best that natural sugars be consumed in the presence of fiber. As a general rule of thumb, it is best to consume more fresh fruit than concentrated sources (such as dried fruit and fruit juice), and also consume more vegetables than fruit, which generally contain less sugar and more fiber per serving, to help mitigate the damaging effects of all forms of sugar.

4. Undereating Protein

No, protein is not the cure-all solution to health, but a large majority of people continue to under consume protein on a daily basis. When the standard North American diet looks a little something like; a bagel for breakfast, a sandwich for lunch, granola bars and crackers for snacks, and pasta for dinner, it’s easy to see how many people are missing protein in their diet. Although protein is often only seen as important for athletes and bodybuilders need, in truth, everyone needs protein. Proteins are molecules found in our food that are made up of amino acids which are the building blocks of life. Although most popular for muscle building, these amino acids have many different roles in the body including acting as enzymes, hormones, neurotransmitters, and antibodies. The protein in our food also helps to replace “worn-out” cells, transport various substances throughout the body, and aid in growth and repair so without adequate protein intake, our bodies can’t function optimally. Not only does protein has physical functions in the body, but protein is the most satiating macronutrient, meaning that it will help to keep you fullest the longest, balance your blood sugar, and minimize cravings. Although the exact amount of protein required will vary from person to person based on their goals, as a general rule of thumb, you should consume a source of protein, animal or plant-based protein, at every meal.

5. Avoiding all Forms of Fat

Eat fat, get fat, right? Not quite. The idea that fat, especially saturated fat, is bad for you is the root of hundreds of other nutrition myths and is more damaging to your health than beneficial. Not only does the consumption of fat not impact weight at a linear rate, but saturated fat has been proven not to be the dietary evil it was made out to be. In fact, the consumption of whole food sources of fat in the diet has been shown to improve cardiovascular risks, strengthen the immune system, improve brain health, improve lung health, improve liver health and support nutrition absorption. Therefore, avoidance of whole food forms of fat in the diet does much more harm than good. On the contrary, it is the man-made refined and processed forms of fat, that we have been led to believe are “heart-healthy”, such as vegetable oils, margarine, and butter alternatives, that are the most damaging to our health. So, instead of opting for fat-free, low-fat, and non-fat options, and opt for natural fats such as butter, red meat, dairy, and animal fats, consume them in appropriate amounts, and avoid man-made fats instead.

6. Relying on Supplements Instead of Food

It’s important to understand that supplements are 1% of the health equation. Yes, there may be specific periods of time when supplements can provide a much-needed boost or support, but assuming that supplements make up for a poor diet is misleading. Just as the name implies, supplements are a supplement to a healthy diet, not a replacement for it. Although the supplement industry promises silver bullets and quick fixes, that is not the reality of the situation. Not to mention, the human body does a much better job at digesting, absorbing, and assimilating nutrients from whole foods as opposed to those that come in a capsule. Humans have adapted to get nutrients from whole foods since most nutrients require enzymes, synergistic co-factors, and organic mineral activators to be properly absorbed, which is not always the case with supplements. Moreover, most studies show that standard multivitamins provide little to no benefit and can actually cause nutrient imbalances since manufacturers often use the cheapest ingredients possible to create their formulas. So, before you go and spend all of your disposable income on powder and pills, do your best to address your actual food choice if you want to create real, long-lasting health changes, and supplement strategically, with high-quality supplements, only as needed.

7. Thinking that Fresher is Always Better

Of course, frozen pizzas and microwave dinners are a less-than-ideal choices, but when it comes to a whole food, frozen is just as good as fresh. Freezing food is simply a method of preservation, much like pickling, fermenting, and curing, that is used to keep perishable foods for longer periods of time. Freezing whole foods does not diminish their nutritional value, in fact, it’s quite the opposite, it helps to preserve them. Although it might be ideal to eat fresh foods all year round, that is not the reality of the seasons. Freezing seasonal fruits and vegetables, meats and seafood is simply a way to help extend the lifetime of the harvest. Not to mention, frozen fruits and vegetables are often picked at the peak of ripeness making them more nutrient-dense than those that were picked pre-ripe and flown thousands of miles to land “fresh” on the grocery store shelf. So, whether it’s frozen meat, frozen seafood, frozen fruit, pickled veggies, or fermented foods, there are many methods of food preservation that can actually help to maintain, and even increase, the nutritional value of our food.

8. Thinking that One “Bad” Meal Ruins Everything

The key to a healthy, balanced lifestyle is consistency. One meal, one day, or even one week of indulgence will not undo weeks, months, and years of balanced choices. Eating well is about the long game, not the short game, and if you focus too narrowly on one treat or one meal you can lose perspective. Creating a balanced diet that works in the long term includes indulgences, they are built into the program, and they are not separate from it. Of course, frequency matters, but just because you eat a cookie, some pizza, a slice of cake, or all of the above does not mean that you’ve “undone” any of the work that you have done up to that point. One treat, one meal, or one weekend away, is not going to revert any healthy choices you’ve made, it’s simply going to help you create balance. What is important to avoid is the decision to throw in the towel, binge eat, and allow one treat to take you completely off course. To use an analogy, if you tripped and fell down one stair would you throw yourself down the entire flight? No, you’d catch yourself and keep going. The goal of eating well is about progress and consistency, not perfection. So, instead of beating yourself up, enjoy your treats, move on, and then get back to real food.

The Bottom Line

While there is most certainly not a one-size-fits-all solution to nutrition, creating a healthy diet is best accomplished by prioritizing whole foods, and consuming a good balance of protein, complex carbohydrates, fiber, and fats, while honoring your hunger and fullness cues. With that in mind, it is also important to remember that nutrition is determined by the context of your overall diet and lifestyle, not one individual meal or snack, and there is most definitely room for treats, sweets, and indulgence in a healthy diet.

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