Stephanie Kay Nutrition

Stephanie Kay Nutrition

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Pumpkin Muffins

Published on October 27, 2019 by Stephanie Kay

Naturally sweetened and rich in fiber, these healthy pumpkin muffins are a delicious treat with all of the flavors of fall. They work well as a healthy snack or on-the-go breakfast, just be sure to make a double batch because they are so tasty they won’t last long.

Healthy Pumpkin Muffins

Healthy Pumpkin Muffins

There is a misconception that all muffins are unhealthy, but I need you to know, that is not the case. In truth, muffins can be both a healthy choice and an unhealthy choice, it all depends on the ingredients that they were made with! When loaded with vegetable oils, refined flour, and refined sugar, they are certainly a less-than-ideal choice, but when made with real food any muffin has a place in a healthy diet, and that’s exactly what these healthy pumpkin muffins are.

These healthy pumpkin muffins are packed full of fiber from whole grains and pumpkin puree, while maple syrup and molasses are natural sweeteners that help to bring out all of the flavors of the fall spices. This recipe calls for milk and butter, which are both a source of nutrients and healthy fats, however, if you needed to make the recipe dairy-free, simply swap the milk for almond milk and the butter for olive oil.

More Healthy Pumpkin Recipes:

  • Pumpkin Baked Oatmeal
  • Pumpkin Oatmeal Cookies
  • Pumpkin Pie Bars

 

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Healthy Pumpkin Muffins

Pumpkin Muffins

Author: Stephanie Kay

These healthy pumpkin muffins are naturally sweetened with maple syrup and rich in fibre making them a delicious breakfast or snack the whole family is sure to love!

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

  • 2 cups flour, all-purpose
  • 1/2 teaspoon baking powder
  • 1 teaspoon baking soda
  • 1/2 teaspoon salt
  • 2 teaspoons cinnamon
  • 1 teaspoon nutmeg
  • 1 teaspoon ginger
  • 1/2 teaspoon cloves
  • 1 cup pumpkin purée
  • 2 eggs
  • 1/2 cup milk
  • 1/3 cup butter, melted, plus more for greasing
  • 1/2 cup maple syrup
  • 2 tablespoons molasses
  • 1 teaspoon vanilla extract

Instructions

  1. Preheat the oven to 350°F and grease a muffin tin with butter.
  2. In a large bowl, combine all of the dry ingredients: flour, baking powder, baking soda, salt, cinnamon, nutmeg, ginger, cloves, and stir until well incorporated.
  3. In a seperate medium bowl, combine all of the wet ingredients; pumpkin purée, eggs, mik, butter, maple syrup, molasses, and vanilla, and whisk to combine.
  4. Transfer the wet ingredients to the dry ingredients and whisk well until the batter is smooth and there are no lumps.
  5. Divide the batter evenly across the muffins cups.
  6. Transfer the muffin tin to the oven and bake for 22-25 minutes until a toothpick inserted into a muffin comes out clean.
  7. Once baked, allow to cool slightly, then transfer the muffins to a cooling rack and allow to cool to room temperature.
  8. The muffins can be served immediately, stored at room temperature for 2 days, in the fridge for up to 5 days or frozen for up to 3 month.

Notes

DAIRY-FREE OPTION: Swap the milk for almond milk and butter for olive oil.

Nutrition

  • Serving Size: 1 muffin
  • Calories: 191 calories
  • Sugar: 12 grams
  • Fat: 6 grams
  • Carbohydrates: 30 grams
  • Fiber: 2 grams
  • Protein: 4 grams

Keywords: healthy, easy, spice, chocolate chips

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Loaded Burger Bowls

Published on October 20, 2019 by Stephanie Kay

These loaded burger bowls with special sauce are a fresh take on a classic burger, but still packed with all of the delicious flavors of the real deal. Not only are these burger bowls packed full of veggies and fiber, but they are quick and easy to make (ready in under 30 minutes) making them the perfect weeknight meal.

Loaded Burger Bowls

 

Let’s be honest, there is nothing like a good burger and there is certainly nothing wrong with eating them (especially when they are homemade!), but if you are looking for a slightly lighter version these burger bowls are where it’s at. ! This particular recipe calls for ground beef, however, ground turkey or ground chicken would work equally well, and if you wanted to make them ahead of time as a meal prep idea you can store them in the fridge for up to 3 days.

Although some people may be concerned at the sight of mayonnaise in a recipe, the truth of the matter is that mayonnaise is a healthy choice, loaded with healthy fats, when it is made with the traditional ingredients of eggs yolks, mustard, vinegar, and oil. If you want to be sure you are getting the healthiest option, you can easily make your own homemade mayo, or look for brands in stores that are free of vegetable oils and made with olive oil or avocado oil instead. These loaded burger bowls are certainly tasty on their own, but it’s the special sauce that really takes them to the next level.

More Burger Recipes:

  • Spinach Feta Turkey Burgers
  • Jalapeno Lime Chicken Burger
  • Greek Chicken Burger

 

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Loaded Burger Bowls

Loaded Burger Bowls

Author: Stephanie Kay

These loaded burger bowls with special sauce call for fresh ground beef, however, if you have leftover burger patties available simply re-heat them and crumble them up!

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

Burgers:

  • 1 lb. ground beef
  • 1 teaspoon garlic powder
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 1/2 tablespoon olive oil

Bowls:

  • 2 heads romaine lettuce, chopped
  • 2 cups cherry tomatoes, halved
  • 1/2 red onion, thinly sliced
  • 4 slices bacon, cooked
  • 1 cup pickles, sliced

Special Sauce:

  • 1/4 cup mayonnaise
  • 2 teaspoons tomato paste
  • 1 teaspoon tamari (or soy sauce)
  • 1/2 teaspoon maple syrup
  • 1 tablespoon pickles, minced
  • 1/4 teaspoon garlic powder
  • 1 pinch salt
  • 1 pinch black pepper

Instructions

  1. In a cast iron pan or heavy bottom skillet on medium-high heat, warm olive oil.
  2. Add ground beef, garlic powder, salt and pepper and cook, strirring frequently, for 7 to 10 minutes until browned and cooked through.
  3. While the beef is cooking, prepare the sauce. In a small bowl or jar, combine mayonnaise, tomato paste, tamari, maple syrup, pickles, garlic, salt and black pepper and whisk to combine.
  4. Once the beef is cooked, prepare the bowls. Split the lettuce, cherry tomatoes, red onion, bacon and pickles across 4 bowls.
  5. Top each bowl with a 1/4 portion of the beef mixture and a drizzle of special sauce.
  6. These bowls can be served immediately, however, if you want to prepare them ahead of time do not add the special sauce until it is time to serve.

Nutrition

  • Serving Size: 1 bowl
  • Calories: 499 calories
  • Sugar: 19 grams
  • Fat: 28 grams
  • Carbohydrates: 32 grams
  • Fiber: 9 grams
  • Protein: 34 grams

Keywords: fully loaded, healthy, keto, paleo, bacon, turkey

Did you make this recipe?

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Is Breakfast the Most Important Meal?

Published on October 17, 2019 by Stephanie Kay

We’ve all heard the expression “breakfast is the most important meal of the day”, but is breakfast actually the most important meal of the day? Since a young age, we have been told that eating breakfast is vital for optimal health, boosting our metabolism, increasing energy, and supporting weight loss, but is it true? The answer to this question is both yes and no, because the truth is, it truly depends on the individual and their personal goals.

Is Breakfast the Most Important Meal of the Day?

The Origin of Breakfast is the Most Important Meal of the Day

You may be surprised to learn that the origins of “breakfast is the most important meal of the day” are not quite as scientific as you may think. In fact, prior to this concept, breakfast wasn’t a particularly important meal; there were no specific “breakfast foods”, people simply ate what was available, which was usually leftovers from the night before, and meal schedules were determined by farm work and labor. It was not until the late 19th century that the perfect storm of events helped to give breakfast its “most important meal” designation.

During the growth of the Industrial Revolution, people began to move from farm labor to a factory and office jobs where they spent less time moving around. People began to worry about indigestion caused by large farm breakfasts and, as more and more women entered the workforce, the need for light, quick and convenient meals began to grow, alongside a healthier living fad that was slowly increasing in popularity.

It was at this same time that James Caleb Jackson and John Harvey Kellogg were in the midst of introducing their newly invented breakfast cereal. Jackson, a preacher, and Kellogg, a religious man, believed that masturbation was the greatest evil of their time, and that bland, tasteless, healthy foods could help to prevent it. It was through their religious beliefs that Corn Flakes were invented and, paired with good marketing, the line “breakfast is the most important meal of the day” was popularized. From there, the bacon and egg industries jumped on the bandwagon and the importance of eating breakfast rapidly increased in popularity.

So, Is Breakfast the Most Important Meal of the Day?

As with all things in nutrition, it depends. Just because you skip breakfast does not mean that you will gain 10 pounds and destroy your metabolism. Eating well is all about context, not a general set of rules that work for everyone. Although some observational studies have shown that breakfast skippers are more likely to be obese than people who eat breakfast, other studies have shown that there is no difference as long as total food volume is controlled. Unfortunately, these observational studies do not address causality: are people who skip breakfast more likely to have a higher BMI, or are people with a higher BMI more likely to skip breakfast as part of a weight-loss strategy or for other reasons?

Although there is no direct evidence that breakfast is actually the most important meal of the day, there are some reasons why eating breakfast, specifically a well-balanced one, can help to support your personal goals.

Signs Breakfast IS the Most Important Meal of the Day

When it comes to breakfast, what works best for one person will not necessarily work best for another. Rather, what is important is that you pay attention to your personal hunger cues and body to figure out what works best for you. So, in an effort to help point you in the right direction, here are some signs that eating breakfast is in your best interest:

  1. You find yourself less productive and more lethargic when you don’t eat breakfast.

  2. You have more sugar cravings when you don’t eat breakfast.

  3. You snack more in the afternoon and evening when you don’t eat breakfast.

  4. You train early in the morning and need a post-workout recovery meal.

Signs Breakfast IS NOT the Most Important Meal of the Day

On the contrary, there are some signs that eating breakfast may not be vital. In fact, there are many benefits to increasing the time between meals, and for those with balanced blood sugar and minimal cravings, there may be no issue with skipping breakfast at all.  For instance:

  1. You don’t notice a difference in energy or productivity whether you eat breakfast or not.

  2. You are able to eat well-balanced meals throughout the day whether you eat breakfast or not.

  3. You don’t notice increased cravings whether you eat breakfast or not.

  4. You’re truly not hungry in the morning.

The Bottom Line

So, is breakfast the most important meal of the day? The short answer is no. When you choose to eat your meals is far less important than what you choose to eat, as food quality will always trump meal timing. Skipping breakfast does not have any direct detrimental effects on health, however, for certain individuals, it can help to create healthy habits, limit snacking, and overeating, and, in turn, support optimal health. At the end of the day, whether you eat breakfast or not is dependent on your personal goals, so feel free to play around (but pay attention) to figure out what works best for you.

Roasted Carrot and Apple Soup

Published on October 6, 2019 by Stephanie Kay

This roasted carrot apple soup is both simple and inexpensive to make and has a winning combination of flavors that everyone is sure to love. Serve it up as a light lunch or dinner appetizer and you’re sure to please a crowd.

Roasted Carrot & Apple Soup

Made of pantry staples, this soup is packed full of vegetables and healthy fats and has a rich, creamy, and velvety texture which makes it a comforting dish on a cold day.

What You’ll Need:

  • Carrots: Roasting this simple root vegetable really enhances its sweet taste and takes the flavor to the next level.
  • Apples: The recipe calls for McIntosh apple, but you can truly use any tart apple that you enjoy or have on hand.
  • Onion and Garlic: Some aromatics to build the base of the soup. Although I didn’t include any, a bit of fresh ginger would work well too!
  • Thyme: A thyme sprig or two to enhance the earthy fall flavors.
  • Broth: The recipe calls for chicken broth but you could use vegetable broth if you’d like.
  • Heavy Cream: For the ultimate creamy soup, you can add a bit of heavy cream.

To Make it Dairy-Free: Swap the heavy cream for full-fat canned coconut milk or omit it completely.

To Make it Vegetarian or Vegan: Use vegetable broth instead of chicken broth and swap the heavy cream for full-fat canned coconut milk or omit it completely.

How to Make Carrot Apple Soup

This carrot apple soup recipe is so easy to make even the most beginner of cooks can nail this dish. Here’s how you make it:

  1. Peel and chop the veggies. Peel and roughly chop the carrots and apples. Although I removed the apple skin, as I think it provides a better texture, you can leave it on if you prefer.
  2. Roast the carrots and apples. Roast the apples and carrots on a baking sheet with a little olive oil, salt, pepper, and thyme until tender.
  3. Prepare the soup base. While the carrots and apples are roasting, sauté the onion and garlic with olive oil in a large pot or Dutch oven.
  4. Simmer the soup. Once the veggies have roasted, add them to the pot along with the broth and simmer everything together.
  5. Puree and season. Once simmered, remove the soup from the heat and purée until smooth. Taste and adjust seasoning as needed, feel free to add a splash of heavy cream if you like.
  6. Enjoy! The soup makes a wonderful appetizer, starter, or light main course, and works equally well for lunch or dinner.

Not only is this dish really simple to prepare, but it stores really well in the freezer for several months, so the next time you are looking for a quick and easy meal be sure to make a double batch of this carrot apple soup because once you taste it you are sure to be coming back for more.

Apple Carrot Soup

Serving Suggestions

While the soup is absolutely delicious on its own, adding some toppings or a side can help to make it a more filling and well-balanced meal. Here are some suggestions:

Flavorful Topping Ideas:

  • Sour cream
  • Heavy cream
  • Croutons
  • Chives
  • Parsley
  • Parmesan cheese
  • Salt and Pepper

Since the soup is filled with veggies and fruit and fiber, serving your soup along with a source of protein and healthy fat can help to make the meal more satiating and satisfying.

Serve the soup with:

  • Grilled Cheese
  • Tuna Sandwich
  • Crackers, Turkey, and Cheese
  • Bread and Hummus
  • Ricotta Toast
  • Savory Muffins
  • Grilled Halloumi Salad
  • Quinoa Chickpea Salad
  • Lentil Salad

Storage and Reheating

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

To Freeze: Once cooled, place the soup in airtight containers and store it in the freezer for up to 3 months. I like to split the soup into individual portion containers, so servings are easier to grab and go as needed. Defrost overnight or thaw completely before reheating.

To Reheat: The soup can be reheated in a small saucepan on the stovetop on medium-low heat for 5-6 or until warm, or in the microwave for 1-2 minutes.

More Healthy Soup Recipes:

  • Potato Leek Soup
  • Moroccan Carrot Soup
  • Roasted Tomato and White Bean Soup

 

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Roasted Carrot & Apple Soup

Roasted Carrot and Apple Soup

Author: Stephanie Kay

Quick and easy to prepare, this healthy roasted carrot apple soup is creamy, cozy, and packed full of flavor making it the perfect lunch or meal prep idea!

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 35 minutes
  • Total Time: 45 minutes
  • Yield: 6 servings 1x
  • Category: Soups & Stews
  • Method: American
  • Cuisine: Paleo, Gluten-Free, Dairy-Free
  • Diet: Low Calorie
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Ingredients

  • 1lb carrots, peeled and sliced
  • 3 apples, McIntosh or any tart apple, peeled and chopped
  • 1 onion, diced
  • 4 cloves garlic, minced
  • 2 sprigs fresh thyme
  • 2 tablespoons olive oil
  • 3 cups vegetable or chicken broth
  • 1/4 cup cream (optional)
  • Salt
  • Black pepper

Instructions

  1. Preheat oven to 400°F.
  2. On a large baking sheet, combine carrots and apple, drizzle with 1 tablespoon of olive oil and seaon with a pinch of salt and pepper. Top with thyme (if desired) and transfer to the oven and roast for 20 minutes.
  3. With 5 minutes remaining on the vegetables, heat remaining olive oil on medium-heat heat in a large heavy bottom pot. Add onion and garlic and cook for 3-4 minutes until tender.
  4. Once roasted, transfer the vegetables to the pot, cover with broth and stir to combine. Reduce heat to a simmer and cook for 15 minutes.
  5. Once cooked, using an immersion blender or in batches using a bar blender, purée until smooth.
  6. Add cream (optional), stir to combine, and season with additional salt and pepper to taste.
  7. Serve immediately, store in the fridge for up to 5 days, or in the freezer for up to 3 months.

Nutrition

  • Serving Size: 1 serving
  • Calories: 152 calories
  • Sugar: 15 grams
  • Fat: 7 grams
  • Carbohydrates: 24 grams
  • Fiber: 5 grams
  • Protein: 2 grams

Keywords: carrot apple soup, apple carrot soup

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9 Ways to Curb Late Night Snacking

Published on October 3, 2019 by Stephanie Kay

If you find yourself snacking late at night on the couch while you are watching TV, you are certainly not alone. Late-night snacking is a struggle for many people and, although there is nothing wrong with eating at night if you are hungry, more often than not late-night snacking is done out of ritual, boredom, and stress, as opposed to actual hunger. So, if this is you, here are some simple ways to curb late-night snacking and help get you back in control.

9 Ways to Curb Late Night Snacking

 

How to Stop Snacking at Night

Here are 9 different strategies to help curb those late-night cravings.

1. Eat a larger dinner.

If you are the type of person who opts for light meals all day long thinking that you are doing yourself a favor, you may want to re-think your strategy. Eating well is not about avoiding calories or minimizing your food intake, it is about eating to the point of satiety and then stopping. So, if you tend to eat a light breakfast, a light lunch, and a light dinner, only to find yourself starving in the evening, it’s time to flip the script. Instead of opting for a tiny portion at your meals, eat until you are full because you are more likely to make healthy choices at mealtime than at midnight when you’re looking for a treat.

2. Don’t skip meals.

The key to curbing your cravings is not only to change your choices at that moment but to consider all of the other choices that lead to your cravings throughout the day. If you regularly skip breakfast, skip lunch, or don’t eat until dinner time, it is no wonder you find yourself snacking at night – you’re simply hungry! The issue with this is not the fact that you are hungry, there is nothing wrong with that, but rather it is the type of choices that we make late at night when we do feel hungry. It’s rare that people are reaching for scrambled eggs and salads in the evening, instead, it’s convenience packaged goods that can be eaten on the couch.

3. Eat Balanced Meals

Not only is eating enough food important, but ensuring that you eat a good balance of carbohydrates, protein, and fat in your meals can also help to curb cravings. Generally speaking, protein is the most forgotten macronutrient and it also happens to be the most satiating, so by undereating it you can leave yourself looking for an extra treat later on. So, to help mitigate this, ensure that you eat well-balanced meals throughout the day, complete with protein and fat, to help balance your blood sugar and minimize mindless late-night snacking.

4. Go to bed.

Although this suggestion may seem silly, it’s really important. Not only is prioritizing sleep important for general health and well-being, but the number of hours we sleep greatly affects our hunger cues. The first and most obvious reason why sleep matters is because the amount of sleep you get directly affects how much food you put in your mouth. However, the second and more influential reason is that lack of sleep contributes to hormone imbalances in insulin, leptin, and cortisol which have a profound on our cravings and hunger signals. When you deprive yourself of sleep, ghrelin, the hormone that drives hunger goes up, and PYY, the hormone that makes you feel full, goes down. So, by staying up late at night not only are you giving yourself more hours to eat during the date, but you are setting yourself up for more cravings the following day as well.

5. Break associations.

So many of our eating habits and hunger cues are triggered by routines. If you have a routine of changing into loose comfortable clothing after dinner and vegging out in front of the TV for hours only to zone out while you mindlessly snack, you may want to reconsider your routine. In fact, if you can’t imagine TV time without a snack in hand you may want to reconsider your post-dinner activity altogether.

6. Step away from the screens.

Screen time, everything from watching TV to browsing on your iPad has been linked to mindless eating and increased food intake. Eating in front of the TV, while playing video games, or surfing the Internet can distract attention from what and how much you eat, reduce satiety signals sent to the brain and lessen memory of snacking. It is for this reason that when you’re watching a movie your hand is hitting the bottom of the popcorn bowl before you even realize it’s empty.

7. Only eat while sitting at the table.

Eating directly out of the bag in the kitchen? Eating on the couch? Eating in bed? If you notice your food intake occurring all over the house I would recommend implementing a simple rule; only eat while sitting at the dinner table. This small adjustment can make a world of difference and make you more mindful of your food intake as you force yourself to sit down, slow down, and chew, as opposed to just cramming food into your mouth while looking for more food in the pantry.

8. Transition your snacks.

Cutting back on late-night snacking is a lot easier said than done, especially if it is a habit you have built over a number of years. If you’ve been eating cookies and chips on the couch every night for the past 20 years just telling yourself to cut it out cold turkey tomorrow is probably not that realistic. Instead, start by focusing on what you are eating. For instance, if you always have a bowl of ice cream, try swapping it for flavored yogurt, then try swapping that for plain yogurt with berries, then try swapping it for a cup of tea. This transition period may take a month, even years, but if you simply focus on making a better food choice it will help make the transition a whole lot easier than simply stopping the habit altogether.

9. Ask yourself why.

Although there are many strategies that you can implement in order to help curb late-night snacking, the real solution is to find the root cause and ask yourself why. Why am I snacking? Am I hungry? Stressed? Sad? Tired? Bored? We often use food to deal with our emotions since it gives us a moment of temporary relief and pleasure, especially processed food. Our bodies are equipped with natural built-in systems that tell us when we are hungry, when we are not hungry, when to eat more, and when to stop eating, however, junk food is designed in a way that overrides all of those built-in systems. To no surprise, eating junk food can bring a great deal of pleasure, and it can stimulate your body’s reward system. This system was designed to “reward” you when you do things that encourage survival, including eating, and when this happens your brain releases feel-good chemicals, including dopamine. In fact, a recent study published in the International Journal of Obesity found that participants who felt stressed saw their levels of the hunger hormone ghrelin rise in the evening, which can cause them to eat more whether they are hungry or not.

The first step to curbing your late-night snacking is not just cutting it out, it’s figuring out what is triggering it in the first place. Simple tools like not skipping meals, tracking your meals, and stepping away from screens can help, but what is most important is thinking about why you are reaching for snacks in the first place. If the answer is that you are hungry, perfect, go ahead and eat, but if the answer is that you are bored, stressed, or tired, you may want to consider other lifestyle factors that can help to minimize the impact that these issues have on your hunger cues.

The Bottom Line

Eating at night if you are hungry is not a problem, but if you make a habit out of snacking late at night just for the sake of it, you may want to consider what is triggering it and how you can support the root cause. It’s important to keep in mind that changing eating habits is hard work and takes time, so don’t expect to fix things overnight. Do your best to bring some mindfulness to your eating habits and focus on the quality of food that you are choosing whenever possible. There is nothing wrong with having a treat, but if you are having it frequently at the expense of your own health and happiness it is something that you might want to pay attention to.

Chicken Burrito Casserole

Published on September 29, 2019 by Stephanie Kay

Everything you love about a burrito in one simple dish, this chicken burrito casserole is the perfect weeknight meal! Filled with rice, shredded chicken, beans, and veggies, and topped with cheese, this recipe works well as a healthy lunch, dinner, or meal prep idea.

Chicken Burrito Casserole

 

There is nothing like a one-pot meal that you can throw together, walk away, and let the oven do all of the work, and this chicken burrito casserole is exactly that! Not only is this dish incredibly easy to prepare (and I mean incredibly!), but it’s a well-balanced meal complete with carbohydrates, protein, and fat that works well for lunch and dinner alike. Packed full of rice, beans, and plenty of veggies, it’s a great meal prep idea, or a simple weeknight dinner idea that will leave you with leftovers for days to come.

This chicken burrito casserole calls for cooked chicken, so it’s the perfect dish to make with leftovers, or grab a whole roast chicken at the grocery store to save yourself some prep work!

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Chicken Burrito Casserole

Chicken Burrito Casserole

Author: Stephanie Kay

Packed full of protein, fibre and veggies, this healthy chicken burrito casserole works well as a meal prep idea or simple weeknight dinner.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 55 minutes
  • Total Time: 1 hour 5 minutes
  • Yield: 8 servings 1x
  • Category: Mains
  • Cuisine: Gluten-Free
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Ingredients

  • 1/2 red onion, diced
  • 1 red bell pepper, diced
  • 1 jalapeño, minced
  • 1 cup dry long-grain white rice, basmati or jasmine
  • 2 tablespoons chili powder
  • 1 teaspoon garlic powder
  • 1 teaspoon cumin
  • 1/2 teaspoon oregano
  • 1/2 teaspoon sea salt
  • 1 cup corn kernels, frozen
  • 14oz can black beans, strained and rinsed
  • 450g cooked chicken, shredded (6 cups or 3 chicken breasts)
  • 3 1/2 cups chicken broth
  • 1 tablespoon olive oil
  • 2 tablespoons tomato paste
  • 150 grams Monterey Jack or Havarti cheese, grated
  • Cilantro, to serve
  • Green onion, to serve

Instructions

  1. Preheat oven to 400°F.  (If you don’t have cooked chicken, bake the chicken breasts in the oven for 25 minutes. Once cooked, place chicken on a cutting board and use two forks to shred the chicken into bite-size pieces.)
  2. In a large baking dish (I used 9 x 13 inch), add onion, bell pepper, jalapeño, rice, chili powder, garlic powder, cumin, oregano and salt and stir to combine.
  3. In a seperate bowl or measuring cup, combine chicken broth, tomato paste and olive oil and whisk until well combined.
  4. Transfer broth mixture to the baking dish and stir to combine with the rice mixture.
  5. Add chicken, black beans and corn to the baking dish and give it one final stir until everything is well incorporated.
  6. Cover the baking dish with aluminium foil and then transfer to the oven to bake for 50-60 minutes or until all of the liquid is absorbed.
  7. Once complete, remove the baking dish from the oven, remove the aluminium foil, and sprinkle with grated cheese.
  8. Return the baking dish to the oven for a final 5-10 minutes until cheese has melted and is slightly golden.
  9. Remove from the oven, allow to cool slightly, and serve with a sprinkle of fresh coriander and spring onion as desired.

Nutrition

  • Serving Size: 1 slice
  • Calories: 361 calories
  • Sugar: 4 grams
  • Fat: 11 grams
  • Carbohydrates: 37 grams
  • Fiber: 6 grams
  • Protein: 28 grams

Did you make this recipe?

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Simple vs. Complex Carbohydrates

Published on September 26, 2019 by Stephanie Kay

Carbohydrates are a major nutrient component of a healthy diet, but it’s important to understand that not all carbohydrates are created equal. Although simple carbohydrates have a bad rap, both simple and complex carbohydrates can be included in a healthy diet when you know what to look for and why. So, instead of focusing solely on the type of carbohydrate, understanding how these foods are classified and how they function in the body will help you to determine if they are an ideal choice or not.

Simple vs. Complex Carbohydrates

What are Carbohydrates?

Carbohydrates are one of three primary macronutrients, in addition to protein and fat, that are found in our food. During the process of digestion, carbohydrates are broken down into sugar (glucose) which is used as a primary source of fuel for the body.

Scientifically speaking, carbohydrate molecules are made of oxygen, hydrogen, and carbon atoms, and are also known as saccharides, which means “sugar”. Depending on the number of saccharides present in the structure, carbohydrates are classified as mono- (1), di- (2), oligo- (3-20), or poly- (many) saccharides. Monosaccharides and disaccharides are considered simple carbohydrates, while oligosaccharides and polysaccharides are considered complex carbohydrates.

What are Simple Carbohydrates?

Simple carbohydrates, as the name implies, are simple structures since they contain one or two sugar molecules linked together. Monosaccharides are single sugar molecules and include glucose, fructose, and galactose and are the building blocks for other carbohydrates, while disaccharides are double sugar molecules and include sucrose, maltose, and lactose. Because simple carbohydrates are made up of shorter sugar chains, they are more quickly digested and absorbed by the body given they require less time to be broken down.

Simple carbohydrates can be identified by their sweet taste and are found in most processed foods including breakfast cereals, baked foods, and candy, and include any form of processed sugar. These forms of simple carbohydrates are highly processed, devoid of their own nutrients, and are best avoided, however, not all forms of simple carbohydrates are processed. In fact, simple carbohydrates can also be found in many whole foods including fruit, dairy, and some vegetables. The benefit of whole food sources of simple carbohydrates is that they come packed with fiber, vitamins, and minerals which help to slow the rate at which sugar is absorbed and provide nutritional value at the same time. On the contrary, processed foods made of refined carbohydrates and added sugars are devoid of fiber and nutrients and therefore the rate at which the sugar is absorbed is much greater.

What are Complex Carbohydrates?

Complex carbohydrates are made up of sugar molecules that are strung together in long, complex chains, also known as oligosaccharides and polysaccharides. Complex carbohydrates are made up of digestible, partly digestible, and indigestible starches, and for this reason, take longer for the body to break down and digest and allow for a more gradual release of energy. Whole grains, beans, lentils, and vegetables are all examples of foods that contain complex carbohydrates and, compared to simple carbohydrates, contain a much larger amount of fiber.

However, the format in which complex carbohydrates are consumed can greatly influence whether they remain an ideal choice or not. For instance, grains are a form of complex carbohydrates, but when milled into refined flour they become a form of simple carbohydrates 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, bagels muffins, cookies, crackers, and pastries, just to name a few.

Simple vs. Complex Carbohydrates: Which is Better?

It is important to understand that all forms of carbohydrates are digested into monosaccharides, or simple sugars, before they’re absorbed by the body, regardless of whether the original source was a spoonful of sugar or a bowl of oatmeal.  Generally speaking, complex carbohydrates are digested at a slower rate than simple carbohydrates, given they contain a larger amount of fiber, however, that does not mean that all simple carbohydrates are a poor choice and all complex carbohydrates are a good choice. Simple carbohydrates are found in many whole foods, such as fruits and milk, and complex carbohydrates can be found in many refined foods, such as baked goods, making them a less-than-ideal choice.

So, instead of focusing solely on the type of carbohydrate, simple or complex, it is best to focus on the amount of fiber, vitamins, and mineral present, and whether the item in question is a whole food or not.

The Bottom Line

Both simple and complex carbohydrates can be consumed as part of a healthy diet when you focus on whole food such as fruits, vegetables, whole grains, beans, and lentils. These forms of carbohydrates are rich sources of fiber, vitamins, and minerals which will help to balance your blood sugar and support digestion while serving as a source of energy at the same time.

Homemade Bircher Muesli

Published on September 22, 2019 by Stephanie Kay

This recipe is a paid partnership with the Dairy Farmers of Ontario. As always, all words, thoughts, and opinions are my own. 

The word muesli is a Swiss-German variation of the German word “müs” meaning porridge and is a mixture of rolled oats, nuts, seeds, and fruit. Although similar to granola, muesli does not contain any added sugar and, because it isn’t baked since there’s no sugar or oil needed to bind the ingredients, it can easily be stored in the pantry for months.

Bircher Muesli

 

Bircher muesli is actually a variation of muesli, invented by Dr. Bircher, that is made with the addition of grated apple and whole milk, and is essentially the original version of overnight oats. Naturally sweetened, rich in fiber, and high in protein, Bircher muesli is a great option for busy mornings when you need a healthy breakfast to get you out the door in a hurry.

Although you can truly use any type of milk you like, muesli just isn’t the same without cow’s milk. Not only does it provides a natural sweetness and creaminess to the muesli, but it’s a source of 15 essential nutrients for a healthy diet. When buying milk, be sure to look for the blue cow logo to ensure that you are buying 100% Canadian dairy. Not only does Canada have some of the highest dairy standards in the world, but Ontario Dairy Farmers are continuously improving and perfecting the craft of dairy farming to ensure Canadians are consuming the highest quality dairy products possible, making it the perfect ingredient for this homemade Bircher muesli.

 

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Bircher Muesli

Homemade Bircher Muesli

Author: Stephanie Kay

The original overnight oats, bircher muesli is a simple high-fiber breakfast idea that you can make ahead of time for a quick and easy weekday meal.

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

  • 1/2 cup rolled oats
  • 1/4 teaspoon cinnamon
  • 2 tablespoons hazelnuts, roughly chopped
  • 2 tablespoons raisins
  • 1 apple, Granny smith, grated
  • 3/4 cup milk
  • 1–2 teaspoons honey, to serve

Instructions

  1. In a small bowl or jar, combine the oats, cinnamon, hazelnuts, and raisins, and stir to combine.
  2. Add the grated apple and milk, and stir until everything is well mixed.
  3. Transfer to the fridge and allow to sit for at least 2-3 hours, or allow to sit in the fridge overnight, this allow the oats to soften and become easier to digest.
  4. When ready to eat, serve cold with a drizzle of honey and/or an extra splash of milk.
  5. If desired, you can combine a larger batch of the rolled oats, cinnamon, hazelnuts and raisins and store it in an air-tight container or jar and simply add apple and milk when you are ready to eat.

Nutrition

  • Serving Size: 1 bowl
  • Calories: 452 calories
  • Sugar: 39 gams
  • Fat: 9 grams
  • Carbohydrates: 78 grams
  • Fiber: 11 grams
  • Protein: 14 grams

Keywords: homemade, easy, creamy, overnight, healthy, best

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Copycat Starbucks Protein Boxes

Published on September 15, 2019 by Stephanie Kay

Whether you’re at the airport or simply looking for a quick office lunch, Starbucks protein boxes have become a popular option because they are high in protein and packed full of whole foods and, the good news is, they are just as simple to make at home. Learn how to make a Starbucks protein box with these copycat protein box recipes.

Copycat Starbucks Bistro Boxes

Starbucks Protein Box Recipes

Protein boxes, not to mention Starbucks protein boxes, have become a popular meal prep option because they are quick and easy to prepare and often require no cooking at all. Simply combine a source of carbohydrates, protein, and fat, and you’ve got yourself a well-balanced meal that you can take anywhere you need to go. I’ve already shared a ton of bistro box ideas on the blog, but because the Starbucks protein boxes are just so popular, I figured why not re-create them at home?!

Egg & Cheese Protein Box

This is undoubtedly Starbucks’ most popular protein box option, as it is packed with over 20 grams of protein and is something that works for breakfast, lunch, and dinner. The original version is served with a small piece of multi-grain muesli bread, however, if you can’t find that feel free to swap it for a slice of seedy sourdough, sprouted-grain bread, or crackers instead.

Copycat Starbucks Protein Box: Egg & Cheese

Cheese & Fruit Protein Box

A combination of three types of cheese, seedy crackers, and fresh fruit, the cheese, and fruit protein box comes loaded with healthy fats and plenty of protein. The original version calls for brie, cheddar, and gouda cheese, however, feel free to include any type of high-quality cheese you like.

Copycat Starbucks Protein Box: Cheese & Fruit

PB & J Protein Box

A childhood favorite, their PB & J protein box is both an adult and kid-friendly option. The original version calls for ranch dressing and chocolate-covered raisins so, in an effort to cut down on some refined oils and added sugar, be sure to swap the dressing for tzatziki and opt for plain raisins or almonds instead.

Copycat Starbucks Protein Box: PB & J

Although these are the official protein boxes, there are plenty of ways that you can mix and match ingredients to create any flavor you like! Simply focus on whole foods, ensure that you include a source of protein, fat, and some veggies and/or fruit, and you’ll be good to go.

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Copycat Starbucks Protein Boxes

Author: Stephanie Kay

These copycat Starbucks protein box recipes are a great meal prep idea since they are high in protein and easy to transport! The egg and cheese, cheese and fruit, and PB & J protein boxes are the classic combinations but feel free to play around with the ingredients to create any combination that you like.

  • Author: Stephanie Kay
  • Prep Time: 5 minutes
  • Total Time: 5 minutes
  • Yield: 1 box 1x
  • Category: Mains, Breakfast, Snacks
  • Method: No Cook
  • Cuisine: American
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Ingredients

Egg & Cheese Protein Box

  • 2 eggs, hard-boiled
  • 1 ounce cheddar cheese
  • ½ Royal Gala apple, sliced
  • ½ cup red grapes
  • 2 tablespoons natural peanut butter
  • 1 slice seed bread

Cheese & Fruit Protein Box

  • 1 ounce brie cheese
  • 1 ounce cheddar cheese
  • 1 ounce gouda cheese
  • 10 crackers
  • ½ Granny Smith apple, sliced
  • ¼ cup almonds and dried cranberries

PB & J Protein Box

  • 1 slice bread
  • 1 tablespoon natural peanut butter
  • 1 tablespoon jam
  • ½ cup cucumber, sliced
  • ½ cup carrots, sliced
  • 2 tablespoons tzatziki
  • ½ Royal Gala apple, sliced
  • 1 ounce cheddar cheese
  • ¼ cup almonds

Instructions

  1. Combine chosen protein box ingredients in an airtight container.
  2. Serve immediately or in the fridge for up to 5 days.
  3. If using apple, be sure to cut it closer to when it will be served, or squeeze a bit of lemon on it to stop it from browning.

Nutrition

  • Serving Size: 1 protein box
  • Calories: 609 calories
  • Sugar: 23 grams
  • Fat: 37 grams
  • Carbohydrates: 44 grams
  • Fiber: 5 grams
  • Protein: 29 grams

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How Often Should You Eat?

Published on September 12, 2019 by Stephanie Kay

There is a lot of conflicting advice about optimal meal timing and how often you should eat. Should you eat less often? More often? Mini meals? Or larger meals? Some experts argue that you should eat every two to three hours, while others suggest limiting it to three times per day, but what is actually the best option? The truth is, there is no best option and there is no one-size-fits-all solution. As with everything in nutrition, when it comes to how often you should eat it all depends on what works best for you.

How Often Should You Eat?

 

How Often Should You Eat?

The confusion about meal frequency was brought on by the theory that eating multiple mini-meals per day can help to “boost” your metabolism and, therefore, support weight loss and weight management. This theory was thought to be true given that the natural process of digestion raises the body’s metabolism slightly, known as the thermic effect of food, and therefore it was believed that eating less food more often would keep your metabolism elevated. By this logic it was also believed that by keeping your metabolism elevated throughout the day you would be able to increase your total energy expenditure, however, the idea that eating smaller meals more frequently increases metabolic rate is largely overstated.

Although it is true that digestion does raise metabolism slightly, the total amount of energy (or calories) burned through digestion is so minimal that it has little to no impact on the total amount of energy burned throughout the day. Instead, it is, in fact, the total amount of food consumed that determines the amount of energy expended during digestion, not its frequency. Evidence shows that, given an equal amount of daily food intake (or calories), the number of meals consumed per day makes no difference in fat loss. So, whether you choose to eat 300 calories six times per day or 600 calories 3 times per day has little to no impact on metabolism and weight loss.

What about snacking?

Can, or should, you eat snacks between meals? The answer to this question is simple; it depends entirely on the snack that you choose and how much you are going to eat. Given that meal frequency matters much less than the total volume of food that you eat, how you decide to break things up is completely up to you. If you opt to snack on junk food, sweets, and high-fat treats it may impact your overall food intake (i.e. increase total calories) which is far more problematic than the fact that you have increased the frequency of your food consumption. On the contrary, if you opt to snack on whole foods that fit into your ideal food intake, there is absolutely no problem with the increased frequency of meals.

Should you skip meals?

Breakfast is the most important meal of the day. Skipping meals causes weight gain. Skipping meals puts your body in starvation mode. We’ve all heard these lines before, but are they true? In short, no. Just because you skip breakfast or miss lunch does not mean that you will gain 10 pounds and destroy your metabolism. Eating well is all about context, not a general set of rules that work for everyone.

Yes, some observational studies have shown that breakfast skippers are more likely to be obese than people who eat breakfast, but correlation does not equal causation. There are in fact thousands of reasons why this correlation can be made. Perhaps people who skip breakfast tend to eat more processed food? Perhaps people who skip breakfast tend to exercise less? Perhaps people who skip breakfast tend to eat more desserts? Perhaps people who skip breakfast tend to have a family history of obesity? Or perhaps people who skip breakfast just don’t care and this works for their life.

In fact, while some studies show a correlation between weight gain and those that skip meals, other studies show no difference as long as total food volume is controlled. So, although skipping meals is often looked at as a negative, it can be positive if the reason you are skipping meals is that you are listening to your own body and your own hunger cues. It’s important to keep in mind that some days you will be more hungry and other days you will be less hungry. Your body is not a perfect science or a perfect equation with specific intakes you must adhere to. Your body and its needs will vary from day to day so paying attention to these needs are far more important than whether you skip a meal or not.

What and Why You Eat is More Important than When

The fact of the matter is that what you eat and why you eat are much more important than when you eat. The foundation of any good diet comes down to the quality of the food that you eat and has much less to do with when you are eating it. You are much better off eating whole foods six times per day than eating processed food three times a day because food quality will always trump frequency.

Not to mention, why you are choosing to eat these foods is also important. Learning to practice mindful eating (i.e. Am I actually hungry or am I just bored, tired, stressed, or emotionally eating?) is one of the biggest tools that you can add to your healthy eating toolkit. There is nothing wrong with eating if you are hungry, in fact, your body is the best nutrition coach you will ever have which is why learning to listen to it is so important. There is also nothing wrong with eating to celebrate or mourn, but once in a while. If you are constantly eating to suppress or deal with your emotions that is another conversation entirely, but the first step will always be to focus on the quality of the food that you eat and why you are choosing to eat it.

So, How Often Should You Eat?

So, what’s the answer? Should you six times a day? Should you eat three times a day? And should you skip meals? Truthfully, there is no right answer. The right answer is the answer that works best for you and your life. As a practitioner, I encourage people to focus on eating well-balanced meals that keep them full and only include snacks as needed. I encourage people to bring mindfulness to their meals, sit down, chew, and slow down when they eat, and pay attention to emotional triggers that may be causing them to reach for food when they are not truly hungry. Although it may seem quite radical, the best suggestion is simple; listen to your body, eat when you are hungry, stop when you are full, and repeat.

Zucchini Fritters

Published on September 8, 2019 by Stephanie Kay

Not only are these crispy zucchini fritters incredibly easy to make, but they are packed full of veggies, and fiber and are a great option that you can use for breakfast, lunch, and dinner alike.

Zucchini Fritters

 

Zucchini is one of those vegetables that is essentially flavorless on its own, but when paired with the right ingredients or used in the right dish, it can take on a whole world of flavor. For this reason, zucchini is being used as a low-carb alternative to noodles, lasagna, fries, and pretty much anything else you can think of, but why not just let it shine on its own? Not only is it a versatile ingredient, but it is incredibly inexpensive and a bit of humble zucchini can go a really long way when it comes to making a healthy meal.

Crispy on the outside and tender on the inside, these little zucchini fritters are great topped with a fried egg, on top of your favorite salad, or simply eaten on their own as a simple side dish.

 

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Zucchini Fritters

Zucchini Fritters

Author: Stephanie Kay

These crispy zucchini fritters are quick and easy to preapre, and an incredibly versatile dish that can be used for breakfast, lunch and dinner alike.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 15 minutes
  • Total Time: 25 minutes
  • Yield: 4 servings 1x
  • Category: Sides
  • Cuisine: Vegetarian, Gluten-Free
  • Diet: Vegetarian
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Ingredients

  • 4 cups grated zucchini, about 2 large
  • 1 teaspoon salt
  • 2 green onions, finely sliced
  • 1 clove garlic, minced or grated
  • 1/4 cup parmesan cheese
  • 1/2 cup flour (regular or gluten-free)
  • 1/2 teaspoon baking powder
  • 1/8 teaspoon black pepper
  • 1 egg, whisked
  • 2–3 tablespoons olive oil or ghee
  • Yogurt or sour cream, to serve

Instructions

  1. Preheat oven to 200°F.
  2. Using a box grater, grate the zucchini on the diagonal in order to create long strands.
  3. In a bowl, combine the grated zucchini and 1 teaspoon salt, stir to combine, and allow to sit for at least 10 minutes to allow the zucchini to sweat and release excess water.
  4. Once complete, add the grated zucchini to a tea towel or cheesecloth and squeeze as much of the excess liquid out of the zucchini as possible. Use your muscles, the more water you can squeeze out the better texture your fritters will be!
  5. Add the strained zucchini to a bowl, add green onions, garlic, parmesan, flour, baking powder, pepper and egg, and stir to combine. (If you find the mixture very wet, add an extra sprinkle of flour until it starts to bind.)
  6. Heat olive oil or ghee in a skillet on medium-high heat, scoop 1/4 cup portion of the zucchini mixture into the pan, and gently press down so they are about 1/2″ thick.
  7. Fry each fritter for 3-4 minutes per side until golden brown, and then add it to a baking sheet and transfer to the oven to keep warm until all of the batter is complete.
  8. The zucchini fritters can be served immediately or stored in the fridge for up to 5 days.

Nutrition

  • Serving Size: 1 serving
  • Calories: 84 calories
  • Sugar: 0 grams
  • Fat: 2 grams
  • Carbohydrates: 14 grams
  • Fiber: 1 gram
  • Protein: 4 grams

Keywords: crispy, low carb, healthy

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Sheet Pan Shrimp Stir-Fry

Published on August 25, 2019 by Stephanie Kay

Made on a single pan, this Sheet Pan Shrimp Stir-Fry is a quick and easy weeknight dinner that you can whip together in 30 minutes or less. This recipe is packed full of protein, fiber, fresh veggies, and flavor making it a delicious meal the whole family will love.

Sheet Pan Shrimp Stir-Fry

 

If you thought stir-fry couldn’t get any easier, think again! Although there is certainly nothing wrong with using a wok or a pan, adding everything to a sheet pan and letting the oven do the work is so simple and foolproof, why would you not? I’ve shared a ton of sheet pan dinners on the blog, including my Greek Chicken Tray Bake, Spanish Chicken Tray Bake, and Turmeric Chicken Tray Bake, so I figured it was time to add another one to the mix.

 

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Sheet Pan Shrimp Stir-Fry

Sheet Pan Shrimp Stir-Fry

Author: Stephanie Kay

This one-pan sheet pan shrimp stir-fry is a quick and easy weeknight meal packed full of protein, veggies and healthy fats. Not to mention, it is incredibly versatile and can easily be swapped for chicken is you prefer.

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

  • 20 shrimp, fresh or frozen
  • 2 bell peppers, sliced
  • 2 carrots, peeled and sliced
  • 1 head broccoli, florets removed
  • 1 cup snap peas
  • 2 tablespoons olive oil
  • 2 tablespoons tamari, soy sauce or coconut aminos
  • 1 tablespoon honey
  • 1” fresh ginger, grated
  • 2 cloves garlic, minced
  • Sesame seeds, to serve

Instructions

  1. Preheat oven to 400°F.
  2. In a small bowl, combine olive oil, tamari, honey, ginger and garlic, and whisk to combine.
  3. On a large sheet pan, add bell peppers and carrots, and cover with half of the marinade mixture. Using your hands or tongs, toss the vegetables in the marinade and then transfer to the oven to cook for 10 minutes.
  4. After 10 minutes, remove the sheet pan from the oven, add broccoli, snap peas and shrimp, cover with remaining marinade and toss to combine. Return to the oven for a final 10 minutes until shrimp is no longer opaque.
  5. Remove from the oven, sprinkle with sesame seeds and serve.

Nutrition

  • Serving Size: 1 serving
  • Calories: 295 calories
  • Sugar: 13 grams
  • Fat: 9 grams
  • Carbohydrates: 24 grams
  • Fiber: 7 grams
  • Protein: 34 grams

Keywords: vegetables, healthy, easy, asian

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Peach Baked Oatmeal

Published on August 18, 2019 by Stephanie Kay

This peach baked oatmeal is a one-pan meal that can feed a crowd for a weekend brunch or works as a simple meal prep idea that makes just enough servings for a week’s worth of healthy breakfasts.

Peach Baked Oatmeal

 

This is officially the third baked oatmeal recipe that I’ve shared on my blog, along with my mixed berry baked oatmeal and apple pie baked oatmeal, so to say that I like them is a bit of an understatement! I suppose baked oatmeal is just so simple to prepare there isn’t much to dislike and, once you’ve got the baked oatmeal basics down pat, you can pretty much create any flavor you like. Simply combine the dry ingredients in a dish and pair them with the sweetener, milk, and fruit of your choice, and voila, you’ve got baked oatmeal ready to go.

This gluten-free peach baked oatmeal can be baked and served immediately, stored in the fridge for up to one week, or sliced and frozen for up to two months. Simply reheat and serve on its own or with an extra splash of milk of your choice.

More Healthy Baked Oatmeal Recipes:

  • Strawberry Baked Oatmeal
  • Apple Pie Baked Oatmeal
  • Mixed Berry Baked Oatmeal

 

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Peach Baked Oatmeal

Author: Stephanie Kay

Made with fresh peaches, this peach baked oatmeal is a healthy gluten-free breakfast that is simple to prepare and a great meal prep idea!

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 40 minutes
  • Total Time: 50 minutes
  • Yield: 6 servings 1x
  • Category: Breakfast
  • Method: Baked
  • Cuisine: Vegetarian
  • Diet: Gluten Free
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Ingredients

  • 3 cups rolled oats
  • 1/2 teaspoon cinnamon
  • 1 teaspoon baking soda
  • 1/2 teaspoon sea salt
  • 3 cups milk (regular or almond)
  • 1 teaspoon vanilla extract
  • 1 egg
  • 1/4 cup honey
  • 2 tablespoons coconut oil or butter, melted + more for greasing
  • 3 peaches, diced + 1 peach, sliced

Instructions

  1. Preheat oven to 375°F, and grease a 9×9 (or larger) baking dish.
  2. In the baking dish, combine all of the dry ingredients; rolled oats, cinnamon, baking soda and sea salt. Stir to ensure everything is well mixed.
  3. In a mixing bowl, combine all of the wet ingredients; milk, vanilla extract, egg, honey, and butter and whisk until well combined.
  4. Pour the wet mixture into the baking dish with the oatmeal, giving it a stir to ensure everything is well incorporated.
  5. Scatter the diced peaches and stir to incorporate them into the mixture, then top the baking dish with extra peach slices.
  6. Transfer the baking dish to the oven and bake for 40-45 minutes until the top is golden brown.
  7. Remove from the oven and allow to cool slightly before serving.
  8. Serve on its own or with a splash of milk and drizzle of honey.
  9. This recipe can also be stored in the fridge for 4-5 days, or frozen for up to 2 months. Simply cover with foil or plastic wrap to ensure freshness.
  10. To reheat, warm in the oven or in the microwave.

Nutrition

  • Serving Size: 1 slice
  • Calories: 330 calories
  • Sugar: 27 grams
  • Fat: 6 grams
  • Carbohydrates: 55 grams
  • Fiber: 7 grams
  • Protein: 11 grams

Keywords: fresh peaches, rolled oats, almond milk, honey, healthy

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What is Natural Flavor Anyway?

Published on August 15, 2019 by Stephanie Kay

If you’ve read the ingredients or looked at the food label on any packaged good, you’ve undoubtedly seen the term “natural flavor”, but have you ever wondered what that actually means? Although many people assume natural flavors are simply that; the flavor from a natural source, that is not exactly the case. In fact, natural flavors and artificial flavors have a lot more in common than you may think. So, allow me to break down the research on natural flavors to help you determine if you should be consuming them or not.

What is Natural Flavour anyway?

 

What is natural flavor?

According to the Canadian Food Inspection Agency, natural flavors are “substances that impart flavors that have been derived from a plant or animal source”, while the FDA defines natural flavors as “the essential oil, oleoresin, essence or extractive, protein hydrolysate, distillate, or any product of roasting, heating or enzymolysis, which contains the flavoring constituents derived from a spice, fruit or fruit juice, vegetable or vegetable juice, edible yeast, herb, bark, bud, root, leaf or similar plant material, meat, seafood, poultry, eggs, dairy products, or fermentation products thereof, whose significant function in food is flavoring rather than nutritional.”

While all of that nutrition jargon may seem rather confusing, there are two key points to take away from these definitions; natural flavors must come from plant or animal sources, and natural flavors are created through some form of processing.

Natural Flavors vs. Artificial Flavors

Although one might assume that natural flavors and artificial flavors are very different that is not the case. Natural and artificial flavors are both food additives that food manufacturers can use to flavor food, however, the primary difference between the two is the source from which they are made. Both natural and artificial flavors are created through chemical processes and are manufactured in a lab by a ‘flavorist’, the only difference is the fact that artificial flavors are made from synthetic sources while natural flavors must be made from plant or animal sources.

Understandably, this difference can be confusing to consumers given how similar in nature they actually are. The difference really comes down to the origin of the molecule that was used to create the flavor; was it natural or synthetic? For instance, the same way you can make a shirt out of polyester or cotton, you can make an apple drink out of artificial apple flavor or natural apple flavor. Although the end flavor may be similar, the source used to create it is very different. Simply put, natural flavors are made from natural sources, but the format in which you are consuming them is not necessarily.

Where do natural flavors come from?

Although many natural flavors originate from the flavor they provide, not all-natural flavors are derived from their natural source. Although there are natural flavors that come directly from the corresponding source, there are hundreds of natural flavors that have been created by food chemists that are in fact from a natural source, but not of the flavor which they are creating. For example, amyl acetate is a compound distilled from bananas to create banana flavor, while natural coconut flavor is made from a compound called massoya lactone which comes from the bark of the Massoya tree grown in Malaysia, while natural vanilla flavor is sometimes made from the slightly sweet substance found in the anal secretions of beavers. Albeit all of the flavors are natural in some way, shape, or form, they may not be the natural form of the flavor they are providing.

What foods contain natural flavors?

The use of natural flavors by food manufacturers is so common that they are the fourth most common ingredient listed on food labels. Natural flavors are found in all types of food products and supplements including sauces, cereals, granola bars, herbal teas, flavored waters, juices, protein powders, and greens powders, just to name a few.

At this time, the only way to determine if a product contains natural flavor is to read the ingredients, however, the most confusing part is that we are unable to determine what the actual source of natural flavor in a product is because food manufacturers aren’t required to list these exact ingredients. Although we can assume that the flavor is from a natural source, it is impossible to determine the specific source without asking the food manufacturer directly.

So, should we eat natural flavors?

Generally speaking, there is little if any information or studies on the impact of natural flavors, and without knowing the exact source of the natural flavor in question it is certainly tough to say. However, as with most food additives, it would be safe to assume that the concern is with the dose. Consumed from time to time in small amounts I don’t see natural flavor being a large concern. As always, the foundation of any good diet is centered around whole foods, and if this is the case, a bit of natural flavor sprinkled in should not be too much of a problem.

Dark Chocolate and Cherry Energy Bites

Published on August 11, 2019 by Stephanie Kay

These no-bake energy bites with cherries and dark chocolate. are packed full of real food and natural goodness making them a healthy snack that the whole family is sure to love.

Dark Chocolate & Cherry Energy Bites

 

There are thousands of energy bite recipes online because they are so simple to make while being delicious and nutritious at the same time. By simply combining some nuts, dried fruit, and flavors of your choice, you can easily create a grab-and-go snack in under 10 minutes flat. I’ve actually shared some energy bite recipes on the blog before, including my Carrot Cake Energy Bites, so these dark chocolate cherry energy bites are just another flavor you can add to the mix.

Inspired by black forest cake, these energy bites are a naturally sweetened, gluten-free snack that can help to satisfy a sweet tooth in a much healthier way.

 

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Dark Chocolate & Cherry Energy Bites

Author: Stephanie Kay

Ready in under 10 minutes, these energy bites are a healthy and delicious snack that the whole family is sure to love.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 0 minutes
  • Total Time: 10 minutes
  • Yield: 32 energy bites 1x
  • Category: Snack
  • Method: Blended
  • Cuisine: American
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Ingredients

  • 1 cup almonds
  • 1 cup dried dates
  • 1 cup dried cherries
  • 2 tablespoons cocoa powder
  • 1/2 cup dark chocolate chip
  • 1/2 teaspoon vanilla extract
  • 1 pinch sea salt

Instructions

  1. Place almonds in a food processor and blend until roughly ground.
  2. Add dates, cherries, cocoa powder, vanilla extract and sea salt and blend until mixture is well combined and becomes sticky.
  3. Add chocolate chips and blend for another 30 seconds, just long enough to mix them in.
  4. Seperate mixture into 1 tablespoon portions and roll into balls until all of the dough has been used.
  5. The energy bites can be eaten immediately or stored in the fridge for up to one week or the freezer for a month.

Nutrition

  • Serving Size: 1 energy bite
  • Calories: 82 calories
  • Sugar: 8 grams
  • Fat: 4 grams
  • Carbohydrates: 10 grams
  • Fiber: 2 grams
  • Protein: 2 grams

Did you make this recipe?

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

 

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