Stephanie Kay Nutrition

Stephanie Kay Nutrition

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Meal Prep Glory Bowls

Published on August 4, 2019 by Stephanie Kay

Filled with crispy tofu, brown rice, colorful vegetables, and a creamy tahini dressing, these meal prep glory bowls are a well-balanced meal complete with plant-based protein, fiber, and healthy fats. Whether you’re looking to enjoy them for lunch or dinner, these glory bowls are a hearty and healthy vegetarian meal.

Meal Prep Glory Bowls

 

Tofu is a very versatile ingredient that can be baked, grilled, roasted, or stir-fried to create a wide variety of healthy vegetarian meals. Not to mention, tofu has a very neutral taste so it will take on the flavor of any sauce, marinade, or dressing you use making it the perfect addition to these meal prep glory bowls.

More Vegetarian Bowl Recipes:

  • Oven-Baked Falafel Bowls
  • Sweet Potato Burrito Bowls
  • Meal Prep Buddha Bowls

 

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Meal Prep Glory Bowls

Author: Stephanie Kay

These meal prep glory bowls are inspired by the original version by Whitewater Cooks and can be served hot or cold depending on your preference.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 40 minutes
  • Total Time: 50 minutes
  • Yield: 4 servings 1x
  • Category: Mains
  • Cuisine: Vegetarian, Gluten-Free, Dairy-Free
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Ingredients

Bowls:

  • 350g extra-firm tofu, cut into triangles or cubes
  • 3 carrots, raw, peeled and shredded
  • 2 beets, raw, peeled and shredded
  • 1 cup brown rice, dry
  • 4 cups spinach, well packed
  • Olive oil
  • Sea salt
  • Black pepper

Dressing:

  • 1/4 cup tahini
  • 1/4 cup olive oil
  • 1/4 cup apple cider vinegar
  • 1/4 cup water
  • 2 tablespoons tamari
  • 1/2 cup nutritional yeast
  • 2 cloves garlic, grated
  • 1 pinch sea salt

Instructions

  1. In a medium pot, combine brown rice, 2 cups of water, and a pinch of salt. Bring water to a bowl, then reduce to a simmer and allow to cook for 40 minutes until all of the water has been absorbed and the rice can be fluffed with a fork.
  2. While the rice is cooking, prepare the vegetables. Peel and grate the carrots and the beets (or use pre-grated if you can find them) and set aside.
  3. In a small bowl or jar, add all of the dressing ingredients and whisk until well combined, and set aside. (Depending on the type of tahini you use you may need to add a splash of water to create the desired texture; you want the dressing to be rich and creamy, but not too thick.)
  4. Remove the tofu from the packaging, add it to a cutting board, and use a paper towel or tea towel to remove any excess moisture by pressing on it gently. The more moisture you can remove the more crispy texture you will get.
  5. Remove paper towel and slice the tofu into triangles or 1⁄2” cubes, and season with salt and pepper on all sides.
  6. Warm a generous drizzle of olive oil in a large frying pan on medium-high heat, then add cut tofu and cook for 2-3 minutes per side until crispy. Once cooked, remove from the pan and set aside.
  7. Once the rice and tofu are cooked you can assemble the bowls. Separate the cooked rice, cooked tofu, carrots, beets, and spinach evenly across four containers and portion a serving of dressing for each bowl.
  8. The bowls can be eaten immediately or stored in the fridge for up to 5 days.

Nutrition

  • Serving Size: 1 bowl
  • Calories: 581 calories
  • Sugar: 10 grams
  • Fat: 28 grams
  • Carbohydrates: 62 grams
  • Fiber: 10 grams
  • Protein: 23 grams

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8 Healthy Road Trip Snacks

Published on August 1, 2019 by Stephanie Kay

So, your bags are packed and you’re ready to go, but what will you eat along the way? Although it may seem easier to pick up snacks at the gas station or stop at the nearest drive-thru, it will likely not leave you feeling your best. The good news is there are plenty of quick and easy real food snacks that you can pack ahead of time without much effort at all. So, to help get you set up for road trip success, here are 8 healthy road trip snacks that the whole family is sure to love!

8 Healthy Road Trip Snacks

 

Healthy Road Trip Snacks

Looking for some healthy road trip snack ideas? Here are 8 nutritious and delicious ideas that are quick and easy to prepare.

1. Veggies & Hummus

Veggies and dip is a classic combo, but hummus is a great high-protein upgrade to standard dip.  Made with chickpeas and tahini, hummus is a well-balanced snack with carbohydrates, protein, and fat, and when paired which fibrous vegetables it can help keep you full for hours to come. Although homemade hummus is really easy to make, it is also easy to find high-quality versions in grocery stores and it is available in a variety of different flavors.

2. Apple & Peanut Butter

Much like hummus, peanut butter is a source of fat and protein, which can help to balance your blood sugar and minimize cravings while on the road, and when paired with an apple it can help to satisfy sweet and salty cravings at the same time. However, if peanut butter is not your thing, feel free to opt for almond butter, cashew butter, sunflower butter, or tahini instead.

3. Energy Bites

Just as the name implies, energy bites are sure to give you the boost of energy that you need to make it to your destination. Not only can they easily be made at home, like these Carrot Cake Energy Bites, but it’s easy to find healthy store-bought versions in bite or bar form. Plus, since they are packed full of fun flavors they are sure to be kid-approved.

4. Deli Roll-Ups

Essentially a sandwich without the bun, deli roll-ups are a great way to get a serving of veggies and protein without any crumbs. Simply wrap the deli meat of your choice (be sure to read the ingredients) around some lettuce and veggies, add a dollop of mustard and/or mayo, and you’ll have a healthy road trip snack that’s ready to go.

5. DIY Trail Mix

Trail mix and mixed nuts are easy to find in grocery stores and gas stations, but they often contain vegetable oils and added sugars making them less than ideal. Fortunately, making trail mix at home is simple and cheaper to create than pre-made versions. Simply combine your favorite nuts, seeds, and dried fruit of your choice for an energy-packed mix ‘n match trail mix that is sure to satisfy.

6. Yogurt and Berries

Protein, check! Fat, check! Fibre, check! Top some high-quality yogurt with your favorite summer berries and you’ve got a quick and easy road trip snack that will keep for hours to come. If you want to go the extra step, you can also add rolled oats, granola, nuts, and/or seeds to create a hearty yogurt parfait, but sometimes just keeping it simple does the trick.

7. Popcorn

Nothing says road trip snacks like a salty treat and although chips might be the fan favorite, popcorn is a much healthier way to go! Pop some popcorn ahead of time and top it with butter and salt for a savory treat, or go the extra step and create funky flavors with a mix of herbs and spices like this dill pickle popcorn recipe.

8. Cheese & Grapes

A cheeseboard to go? Don’t mind if I do! Pair your favorite type of cheese with some grapes for a well-balanced snack with carbohydrates, protein, and fat. Alternatively, feel free to go the extra mile and whip together a complete charcuterie bistro box that is sure to have you craving a glass of wine by the time you reach your destination.

More Healthy Road Trip Snacks Recipes

Looking for more healthy road trip snack ideas  Check out the quick, easy, and healthy recipes:

  • Mixed Berry Muffins
  • Super Seed Brittle
  • Chocolate Cherry Energy Bites
  • Dill Pickle Popcorn

All of these healthy road trip snacks are packed in stainless steel containers from DALCINI Stainless. Not only are they easy to pack, but they are easy to wash, easy to store, and help to eliminate single-use plastics and the dangerous chemicals found in plastic containers.

 

Pesto Potato Salad

Published on July 28, 2019 by Stephanie Kay

This pesto potato salad is a quick and easy side dish that is perfect for any summer BBQ. It can be served hot or cold and keeps really well in the fridge so you can enjoy it for breakfast, lunch, and dinner for days to come.

Pesto Potato Salad

 

There are essentially two ways to make this recipe; 1) as per the directions, or 2) the shortcut way, and the shortcut way is probably the way I would go myself. Although this recipe includes a scratch-made pesto, finding a good quality store-bought pesto is actually really easy, and it can save you a ton of time and money. When shopping for pesto, ensure that you read the ingredients and opt for versions made with olive oil as opposed to vegetable or canola oil whenever possible, as this will help to limit the inflammatory effects of vegetable oils while maximizing flavor. Since pesto is so versatile, it’s a great staple ingredient to keep on hand as it can be used as a condiment for meat, eggs, and vegetables or used as a simple dressing for salads.

 

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Pesto Potato Salad

Author: Stephanie Kay

Hot or cold, this pesto potato salad is a great side dish for any summer BBQ! Plus, it stores well in the fridge as leftovers for days to come.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 15 minutes
  • Total Time: 25 minutes
  • Yield: 6 servings 1x
  • Category: Salads, Sides
  • Cuisine: Gluten-Free
  • Diet: Low Calorie
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Ingredients

  • 1 1/2 lbs baby potatoes
  • 1/4 cup olive oil
  • 2 cups fresh basil, loosely packed
  • 1 clove garlic
  • 2 tablespoons pine nuts
  • 2 tablespoons parmesan cheese, grated
  • Sea salt
  • Black pepper
  • 2 eggs

Instructions

  1. Bring a large pot of water to a boil, add potatoes and cook for 12-15 minutes until they are tender and can easily be pierced with a fork.
  2. In a seperate small pot, bring water to a boil, gently add eggs, and boil until cooked to your liking; 8 minutes for medium, 10 minutes for hard-boiled, or 12 minutes for extra hard-boiled.
  3. While the potatoes and the eggs are cooking, combine the olive oil, basil, garlic, pine nuts, parmesean cheese, a pinch of salt and pepper in a blender, and blend until smooth. You may need to add more oil to get the desired consistency, and season with additional salt and pepper to taste.
  4. Once the eggs have finished cooking, remove them from the pot and submerge them in a bowl of cold water to cool. Once cool to the touch, peel the eggs and then cut them into quarters.
  5. Once the potatoes are cooked, strain them and then run them under cold water to help stop the cooking process.
  6. Once potatoes have cooled slightly, cut them into bite-size pieces, halved or quartered is fine, and add them to a large bowl.
  7. Once all of the potatoes have been cut, cover the potatoes with the pesto and then toss to combine. Set aside and allow to cool. (This salad can also be served warm if you prefer.)
  8. Once you are ready to serve, top potatoes with eggs, and season with additional parmeseam cheese, salt and pepper to taste.
  9. This salad can be eaten immediately or stored in the fridge for up to 5 days.

Nutrition

  • Serving Size: 1 serving
  • Calories: 223 calories
  • Sugar: 1 grams
  • Fat: 15 grams
  • Carbohydrates: 19 grams
  • Fiber: 4 grams
  • Protein: 6 grams

Keywords: creamy, egg, basil, healthy

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Honey Mustard Salmon

Published on July 21, 2019 by Stephanie Kay

Made with minimal ingredients and ready in under 30 minutes, this honey mustard salmon is a perfect weeknight meal. Not to mention, with its sweet and sticky flavour and texture, it’s sure to be a hit with the whole family.

Honey Mustard Salmon

 

I’ve actually already shared a very similar recipe to this one with my curried honey mustard chicken, which happens to be one of the most popular recipes on my blog, so I figured why not do something similar with salmon?

In truth, these marinades are completely interchangeable and they will also work well on pork, turkey and white fish alike. Not only are these types of marinade great because they are made with common ingredients, but they are also a great way to introduce fish dishes to people who aren’t super keen on seafood. The combination of sweet and savoury helps to mask some of that “fishy” flavour for those who aren’t accustomed to it, and the extra sauce is the perfect addition to a side dish like rice, potatoes or veggies.

Plus, after a long day of work, there is nothing better than a quick and easy meal that is packed full of flavour and this honey mustard salmon is exactly that! Just stir the marinade ingredients together, pour them over the salmon, pop it in the oven, and sit back and relax while it does all of the work.

More Healthy Salmon Recipes:

  • Honey Ginger Grilled Salmon
  • Slow-Roasted Salmon with Fresh Herbs
  • Pistachio Crusted Salmon
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Honey Mustard Salmon

Author: Stephanie Kay

This baked honey mustard salmon recipe calls for Dijon mustard, however, you can truly use any type of mustard you like.

  • Author: Stephanie Kay
  • Prep Time: 5 minutes
  • Cook Time: 20 minutes
  • Total Time: 25 minutes
  • Yield: 4 servings 1x
  • Category: Mains
  • Cuisine: Paleo, Gluten-Free, Dairy-Free
  • Diet: Gluten Free
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Ingredients

  • 4 salmon fillets
  • 1/4 cup olive oil
  • 1/4 cup honey
  • 1/4 cup Dijon mustard
  • 2 cloves garlic, grated
  • 1/2 lemon, juiced
  • 1/4 teaspoon sea salt
  • 1/8 teaspoon black pepper

Instructions

  1. Preheat oven to 400°F.
  2. In a small bowl, combine olive oil, honey, mustard, garlic and lemon juice, whisk to combine and set aside.
  3. Add salmon fillets to a baking dish and season with salt and pepper all over.
  4. Cover salmon with honey mustard mixture, cover baking dish with alumnium foil, and transfer to the oven to bake for 20 minutes.
  5. Once salmon is cooked, remove from the oven and serve with an extra spoonful of sauce on top!

Nutrition

  • Serving Size: 1 fillet
  • Calories: 357 calories
  • Sugar: 18 grams
  • Fat: 19 grams
  • Carbohydrates: 20 grams
  • Fiber: 0 grams
  • Protein: 26 grams

Keywords: baked, glazed, sauce, in foil, healthy, easy

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The Best Types of Salt to Use

Published on July 18, 2019 by Stephanie Kay

Salt is arguably one of the most important cooking ingredients and one of the hottest debated topics in the nutrition community. Over the years, salt has been blamed for numerous health conditions, but is all salt really as dangerous as we have been led to believe? The reality is, not all salt is created equal and understanding the different types is imperative to optimizing health. With so many different varieties available it can be confusing to know which to choose and why, so let’s discuss salt, its functions, its benefits, and the different types in order to determine the best types of salt to use in your diet.

The Best Types of Salt to Use

Why We Need Salt

Salt is a crystalline substance made of sodium and chloride and is one of several dozen minerals we need to survive. The human body can’t store much salt on its own so we need to consume it through our diet in order for it to carry out many vital functions in the body. Salt is important for balancing the fluid level of the blood, regulating extracellular fluid, managing the body’s acid-alkaline balance, functions of the nervous system, adrenal system, stomach acid production, and proper nutrient absorption in the intestinal tract. In fact, we are hard-wired to crave salt to ensure that we consume adequate amounts.

Part of the confusion surrounding salt lies in the lack of differentiation in the format in which it is consumed. Although salt is necessary for optimal health, even too much of a good thing can be a bad thing, and not all forms of salt are the same. The reality is, most sodium in the standard North American diet now comes from processed foods, not the salt shaker, as roughly 70% of salt is consumed through food products off the grocery store shelf. By eating a diet rich in processed food, we are no longer able to control our salt intake and the format in which we consume it. On the contrary, when consuming a diet rich in whole foods, salt is not present in the food, and it must, therefore, be added during the cooking process. In fact, it has been shown that both high and very low intakes of salt can contribute to health concerns. So, when consuming whole foods and cooking from scratch it is important to understand the best types of salt to use in order to avoid refined versions of it.

The Best Salt to Use

Sea Salt

As the name suggests, sea salt comes from seawater, which is evaporated to make sea salt. The term sea salt is actually a broad term that incorporates various types as it can include Black, Celtic, French, or Hawaiian sea salt. Due to the different sources and production processes, sea salts are found in varying colors and textures including grey, black, fine, flaky, and coarse. For instance, fleur de sel, grey salt, and Maldon salt are the less refined result of the gradual evaporation of seawater and can take up to 5 years to make, while granular sea salt is produced by rapidly boiling ocean water in a closed vacuum. Both forms can be used in a healthy diet, although granular sea salt is best used for everyday cooking, while fleur de sel and Maldon salt provide a pleasant texture making them ideal for garnishing or finishing dishes.

Rock Salt

Rock salt comes from salt mines from ancient lakes and seas which now lie far underground, and rock salts can come under many names. Popular forms of rock salt include Himalayan salt, pink salt, and ancient salt. The pink color of some rock salt comes from their rich iron content and some sources have been shown to include over 84 minerals and trace elements including calcium, magnesium, potassium, and copper. Rock salt can be made into many different formats including fine grain, kosher, coarse, and powder salt.

Kosher Salt

Kosher salt is a coarse grain salt made from land salt mines but is less processed than table salt. Contrary to popular belief, not all kosher salt is actually certified kosher, rather it is named after the koshering process when larger-grained versions of salt were used to remove the blood from the meat. Although most kosher salt does not contain added iodine or anti-caking agents, some brands may so it is best to read the ingredients to be sure. Given it is slightly less expensive than some sea salts, kosher salt is a great option for everyday cooking.

What About Table Salt?

Regular table salt, also known as iodized salt, is the salt that you find in processed foods and on most restaurant tables. Iodized salt came to light in the 1920s when iodine deficiency was a common health problem, however, these days you can get sufficient amounts of iodine from natural sources as long as you are eating a diverse diet of whole foods. Table salt is heat processed and stripped of its natural trace minerals, and commonly contains anti-caking agents to help prevent clumping and sugar or dextrose to help stabilize the iodine. Although neither is overly harmful, there is no value in adding them to your food when you can add natural salt by itself, so avoiding table salt as much as possible is recommended.

The Bottom Line

Salt does not deserve the bad reputation it has received, and adding natural salt to whole foods can help to make dishes more palatable while supporting health at the same time. There is no need to avoid salt entirely unless otherwise specified by a health practitioner, rather, it is best to avoid table salt and processed foods that contain refined salt. As with all food, when opting for salt be sure to read the ingredients and choose options that contain 100% salt and nothing else.

Berry and Chia Yogurt Parfait

Published on July 14, 2019 by Stephanie Kay

Made with plain yogurt, chia seeds, and fresh or frozen berries of your choice, this berry and chia yogurt parfait is a quick and easy grab-and-go breakfast that you can enjoy at home, on the road, or at work any day of the week.

Berry & Chia Yogurt Parfait

 

Yogurt parfaits are sold in just about every coffee shop and breakfast spot, but not all yogurt parfaits are created equal. Unfortunately, more often than not, pre-made versions are made with flavored yogurts and some of the more popular options can come packed with up to 25 grams of sugar making them more of a dessert than an ideal breakfast.

The good news is that it is really easy to make a healthy homemade yogurt parfait as long as you use the right ingredients. By opting for plain, full-fat yogurt instead of flavored you can avoid unwanted ingredients and added sugars, and ensure that you are still getting the oh-so-important fat-soluble nutrients naturally found in yogurt. The yogurt aisle is truly one of the most confusing sections in the grocery store, so the more you know how to buy healthy yogurt, what to look for, and why, the easier it will be to ensure you are making a good choice.

Although most yogurt parfait recipes are made with granola, I opted to use chia seeds instead to help provide some plant-based protein, healthy fat, as well as added texture. Paired with fresh berries, a splash of vanilla, and a drizzle of honey, this naturally sweetened berry, and chia yogurt parfait recipe is a protein-packed breakfast that the whole family is sure to love.

More Berry and Yogurt Breakfast Ideas:

  • Protein Overnight Oats
  • Strawberry Overnight Oats
  • Strawberry Smoothie Bowl

 

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Berry & Chia Yogurt Parfait

Berry and Chia Yogurt Parfait

Author: Stephanie Kay

Ready in 5 minutes and packed with 10 grams of protein, this berry and chia yogurt parfait is a great meal prep idea for a grab-and-go breakfast.

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

  • 3/4 cup plain full-fat yogurt
  • 1 tablespoon chia seeds
  • 1 teaspoon honey
  • 1/2 teaspoon vanilla extract
  • 3/4 cup berries, fresh or frozen

Instructions

  1. In a small bowl, combine yogurt, chia seeds, honey and vanilla extract and stir until well combined.
  2. In a mason jar or container, add fresh or frozen berries to the bottom and break them up using a fork. If using frozen berries, you may need to let them thaw or zap them for 10 seconds in the microwave to soften them slightly.
  3. Top crushed berries with yogurt mixture and transfer to the fridge overnight or for at least 10 minutes. This will allow the chia seeds to soften and expand and provide a better texture.
  4. In the morning, remove from the fridge and top with extra toppings of your choice!

Notes

Want to add more protein? Use plain Greek yogurt instead of regular yogurt to increase the protein content to 21 grams per serving.

Nutrition

  • Serving Size: 1 jar
  • Calories: 266 calories
  • Sugar: 26 grams
  • Fat: 10 grams
  • Carbohydrates: 36 grams
  • Fiber: 7 grams
  • Protein: 10 grams

Keywords: fruit, greek, healthy, low calorie

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Strawberry Chicken Salad

Published on July 11, 2019 by Stephanie Kay

This strawberry chicken salad with balsamic dressing is exactly how summer meals should be; quick, easy, and packed full of fresh flavors! This recipe is about as straightforward as they come, but it is a good reminder that simpler is often better, especially in the summer months.

Strawberry Chicken Salad

 

I often find myself looking for new ways to marinate meat for the grill, but the truth is it doesn’t need to be fancy or complicated. By simply making a little extra dressing for your salad, you can use it to add a punch of flavor to meat without much effort at all. Store-bought dressings will most certainly work (be sure to opt for versions made with olive oil as opposed to vegetable oil) but, in my opinion, making dressings from scratch will always be the cheapest and most flavourful option. The key to any good salad is the dressing, so once you’ve got a few simple salad dressing recipes in your tool kit you will be able to create endless combinations for days to come.

The best part about this strawberry chicken salad is that it stores really well in the fridge so it is also a great meal prep idea! Simply grill the chicken, prepare the salad, store it in individual containers, and then drizzle it with the dressing when it’s time to eat.

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Balsamic Strawberry Chicken Salad

Balsamic Strawberry Chicken Salad

Author: Stephanie Kay

This strawberry chicken salad with balsamic dressing is packed with all of the fresh flavours of summer and works equally well as a quick and easy lunch or dinner.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Yield: 2 servings 1x
  • Category: Salads
  • Cuisine: American
  • Diet: Gluten Free
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Ingredients

  • 2 chicken breasts, boneless, skinless
  • 6 cups arugula
  • 1 cup strawberries, sliced
  • 1/4 cup red onion, thinly sliced
  • 1/4 cup almonds, roughly chopped
  • 1/4 cup goat cheese, crumbled
  • 3 tablespoons olive oil
  • 1 tablespoon balsamic vinegar
  • 1 teaspoon honey
  • 1 teaspoon Dijon mustard
  • 1/4 teaspoon sea salt, plus more for seasoning
  • 1/8 teaspoon black pepper, plus more for seasoning

Instructions

  1. In a small bowl or jar, combine the olive oil, balsamic vinegar, honey, Dijon mustard, salt and pepper, and whisk to combine.
  2. In a separate large bowl, add chicken breasts, season with a pinch of salt and pepper, cover with just less than half of the dressing mixture, and transfer to the fridge for 30 minutes. If time does not permit to marinate the chicken, simply ensure the chicken is well coated in the dressing before adding it to the grill.
  3. Heat a grill or grill pan to medium-high heat. Once warm, add chicken and grill for 12-15 minutes, flipping once, until cooked through. Once the chicken is cooked, allow to cool for 2-3 minutes, and then thinly slice.
  4. While the chicken is cooking, add arugula, strawberries, sliced onion, chopped almonds and goat cheese to a bowl, drizzle with remaining dressing and toss to combine.
  5. Top the salad with sliced chicken, and season with extra salt, pepper and goat cheese to taste.

Nutrition

  • Serving Size: 1 salad
  • Calories: 567 calories
  • Sugar: 11 grams
  • Fat: 39 grams
  • Carbohydrates: 18 grams
  • Fiber: 5 grams
  • Protein: 37 grams

Keywords: grill, balsamic, goat cheese, best, healthy

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How Much Protein Do You Need?

Published on July 4, 2019 by Stephanie Kay

Protein is essential to health, but as with most things in nutrition, there is no simple answer when it comes to how much protein you need. Depending on your age, health, activity level, and goals, protein requirements can vary widely from person to person. Although there is no perfect formula when it comes to protein intake, there are some factors that can help you better determine how much protein you actually need.

How Much Protein Do You Actually Need?

Functions & Benefits of Protein

Let’s start with the basics: everyone needs protein. Proteins are molecules found in food 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. Protein 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.

How Much Protein Do You Need?

Most official nutrition organizations recommend a fairly modest protein intake. In the last year, Health Canada has removed the recommended daily value of protein suggesting that “most people get enough protein” and now suggests that people “chose a variety of protein foods” as part of a healthy diet. Unfortunately, the term “most people” is rather general and also suggests that not everyone is getting enough. Prior to this change, the recommended daily value for protein was 0.8 grams per kilogram (or 0.36 grams per pound) of body weight per day. Therefore, based on this formula, it would be recommended that a 150-pound person consume 54 grams of protein per day.

As a general rule, this formula is a great place to start. With a few simple calculations, you can quickly determine if you are in the right ballpark of protein intake, and although some people will certainly be consuming enough protein, others may discover they are falling short. For instance, someone eating a standard Canadian diet of a bagel for breakfast, a sandwich for lunch and a bowl of pasta for dinner will not meet this recommended number. It is also important to keep in mind that this recommendation is only the amount to avoid protein deficiency or malnutrition, it does not necessarily reflect an ideal intake. Depending on the specific individual and their goals, there are certain situations where it is advantageous to increase protein intake, at least temporarily.

Who Can Benefit from More Protein?

Athletes or Individuals who Train Hard

Protein is most well known for its ability to help build muscle and, with good reason, it is essential for it. People who are very active and/or trying to build or maintain muscle mass may, therefore, require more protein. Depending on the sport or activity, the American College of Sports Medicine, the Academy of Nutrition and Dietetics, and the Dietitians of Canada recommend 1.2 to 2 grams of protein per kilogram of body weight to help optimize recovery from training and maintain optimal body composition and athletic performance.

Individuals Trying to Lose Weight

Compared to carbohydrates and fat, protein is the most satiating macronutrient and can help to balance blood sugar keeping us full for longer periods of time. Therefore, not only can consuming additional protein help to manage hunger cues, but it can help to increase metabolic rate by supporting the growth and maintenance of muscle mass, especially when paired with resistance training, which is essential for weight loss. Moreover, consuming protein can also help to increase levels of the hormone glucagon, and glucagon can help to control body fat. Glucagon is released when blood sugar levels go down, and therefore this causes the liver to break down stored glycogen into glucose for the body. Thanks to this process, protein can help to liberate free fatty acids from adipose tissue, which is why it is beneficial for weight loss.

Older Men and Women

As we age, our bodies tend to experience loss of muscle mass, also known as sarcopenia, which can have many devastating consequences so ensuring we consume adequate protein is vital. In fact, loss of muscle mass can put older adults at a higher risk of injury, pain, and a general inability to perform daily activities. Therefore, consuming a higher protein diet can help to prevent further tissue breakdown and reduce the adverse effects of aging. Several studies have shown that an intake of 1.2 grams of protein per kilogram of body weight may be more appropriate.

Individuals with Blood Sugar Disruption

Protein does not impact blood sugar the same way carbohydrates, especially refined carbohydrates, do. High-protein diets have been shown to have a stabilizing effect on blood sugar, and lead to beneficial changes in a wide range of metabolic, cardiovascular, and inflammatory markers.

Protein Requirements Will Change Over Time

Another thing that is important to keep in mind when it comes to protein is that requirements will ebb and flow over time. Your required protein intake today will likely not be the same as it will be 5 years from now nor will it be the same as it was 5 years ago. Depending on your current diet, activity level, stress level, and goals, you may require more or less protein than you previously did or will.

Protein: Quality over Quantity

As with all food, it is also important to understand that not all sources of protein are created equal. Because protein has become so popular, almost “trendy”, it is easy to find heavily processed forms of protein and protein powders, and food manufacturers often add protein to foods that do not include protein in the first place. For instance, many granola bar brands will label themselves as “high in protein” but if they contain refined sugar, refined oils, additives, and preservatives they remain a less-than-ideal choice. Products such as protein bars and protein powders may have a time and a place (if you can find high-quality versions), but if you really want to increase your overall protein intake you are best to do it with whole food sources such as eggs, meat, poultry, and seafood, or plant-based proteins such as beans and lentils.

The Bottom Line

For the average individual, the simplest way to ensure you are eating enough protein is to ensure that you are eating a high-quality source of protein at every meal. Not only will this help to ensure that you are eating adequate protein, but will also help to ensure you are eating a well-balanced meal along with carbohydrates and fat. If you are unsure of how much protein you need and don’t know where to start, there are some great online resources that can help you give you a range or starting point of how much you need. However, even with all of the recommendations, calculations, and suggestions available, the best way to determine how much protein you need is through self-experimentation because your body is the best coach you will ever have.

BBQ Grilled Vegetables

Published on June 30, 2019 by Stephanie Kay

I’m always looking for fun new ways to use vegetables, but sometimes just keeping it simple is best, especially during the summer months. Tossed in oil and sprinkled with seasoning, grilling is a quick and easy way to cook your favorite summer veggies in just a few minutes. Not only are they delicious as a warm side dish, but they store very well in the fridge so you can easily reheat them or eat them cold in a simple salad.

BBQ Grilled Vegetables

Although this recipe calls for specific veggies, you can truly use almost any type you like, so feel free to experiment with whatever you’ve got on hand. These grilled vegetables are just another quick and easy recipe that you can add to your summer recipe repertoire!

More Grilled Vegetable Recipes:

  • Grilled Vegetable and Ricotta Sandwich

 

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BBQ Grilled Vegetables

BBQ Grilled Vegetables

Author: Stephanie Kay

The grilled vegetables in this recipe are merely a suggestion, so feel free to experiment with anything you’ve got on hand; cherry tomatoes, yellow squash, carrots and eggplant would all work equally well.

  • Author: Stephanie Kay
  • Prep Time: 5 minutes
  • Cook Time: 10 minutes
  • Total Time: 15 minutes
  • Yield: 8 cups 1x
  • Category: Sides
  • Method: Grilled
  • Cuisine: American
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Ingredients

  • 1 bunch asparagus, trimmed
  • 1 red bell pepper, sliced
  • 1 yellow bell pepper, sliced
  • 1 zucchini, cut into rounds
  • 1 red onion, cut into wedges
  • 1 pint mushrooms, trimmed
  • 2 tablespoons olive oil
  • 2 teaspoons Italian seasoning
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon black pepper

Instructions

  1. Add the chopped vegetables to a large bowl or baking sheet, drizzle with oil, and sprinkle with Italian seasoning, garlic powder, salt and pepper.
  2. Using your hand or tongs, toss the vegetables in the oil and seasoning until well coated. Feel free to add more oil and seasoning if needed.
  3. Heat a grill to medium-high heat, add vegetables to the grill (working in batches if needed), and cook for 8-10 minutes, turning once, until tender and lightly charred all over. Different vegetables may take more or less time, so be sure to keep a watchful eye on them.
  4. Once cooked, remove them from the grill and season with additional salt and pepper to taste.
  5. The grilled vegetables can be served immediately or stored in an air-tight container in the fridge for up to 5 days.

Nutrition

  • Serving Size: 1 cup
  • Calories: 59 calories
  • Sugar: 2 grams
  • Fat: 4 grams
  • Carbohydrates: 6 grams
  • Fiber: 2 grams
  • Protein: 2 grams

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Charcuterie Bistro Boxes

Published on June 23, 2019 by Stephanie Kay

Think packing lunches needs to be time-consuming? Think again, you can take your cheeseboard to go with these healthy lunch boxes. Loaded with whole foods, these charcuterie bistro boxes are a quick and easy lunch idea that you can whip together for a week’s worth of healthy meals.

Charcuterie Bistro Boxes

 

When it comes to food, I’m all about two things; real and easy. There is certainly a time and a place for recipes and cooking and cleaning, but more often than not, we just need something we can make quickly and feel good about eating, enter bistro boxes. Not only are they ready in minutes, but bistro boxes are convenient to pack, store well in the fridge, and make it easy to create a well-balanced meal without a lot of work. By simply combining some protein, fat, fruits and veggies, you can easily create a delicious and nutritious meal without any cooking at all.

These charcuterie bistro boxes are essentially a cheeseboard to-go, which is something I think most people can get behind! You can truly use any combination of cheese, meat, fruit, veggies, nuts and condiments you like, this combination just happens to be my go-to combo! When it comes to buying cheese, it is best to buy minimally processed options, made with minimal ingredients, but what is most important is to read the label on all dairy products and 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 these charcuterie bistro boxes!

 

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charcuterie-bistro-boxes-1-376

Charcuterie Bistro Box

Author: Stephanie Kay

Packed full of whole foods, these charcuterie bistro boxes are a quick and easy meal prep idea that you can whip together in minutes for a week’s worth of healthy lunches.

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

  • 1oz cheese, of your choice
  • 30g prosciutto
  • 1 cups veggies, chopped
  • 2 tablespoons hummus
  • 1/4 cup almonds
  • 1 cups grapes

Instructions

  1. Assemble ingredients in a bistro box or air-tight storage container.
  2. Store in the fridge for up to 5 days.

Nutrition

  • Serving Size: 1 box
  • Calories: 565 calories
  • Sugar: 31 grams
  • Fat: 32 grams
  • Carbohydrates: 53 grams
  • Fiber: 10 grams
  • Protein: 24 grams

Keywords: protein, snack, lunch, cheese, fruit

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Raspberry Crumble Bars

Published on June 16, 2019 by Stephanie Kay

With a buttery oatmeal crust and packed full of fresh berries, these raspberry crumble bars are a delicious summer dessert that the whole family will love. These crumble bars are gluten-free and vegetarian and make a healthy snack or dessert.

Raspberry Crumble Bars

 

I don’t know about you, but when berries are in season I can never get my hands on enough; I walk around the farmers’ market and want to buy (and eat) all of the strawberries, raspberries, and blueberries I can find. I just love how juicy they are, how fresh they taste, and the extra rich flavor they have, it just doesn’t compare to the ones available in grocery stores all year round. So, when berry season arrives, I’m always looking for new and delicious ways to use them and that’s where this crumble bar idea came to mind. Made with an oatmeal crust and naturally sweetened with berries and honey, these raspberry crumble bars are the perfect way to celebrate fresh summer berries!

Although this recipe calls for tapioca flour or arrowroot starch to help thicken the berries (and keep them gluten-free) if you can’t find either a small spoonful of cornstarch or regular flour would work equally well. Plus, if you don’t love raspberries you could easily swap them out for strawberries, blueberries, or a combination of all three, and these little crumble bars are sure to taste just as good.

 

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Raspberry Crumble Bars

Raspberry Crumble Bars

Author: Stephanie Kay

With a flaky crust, crumble top, and packed full of natural sweetness, these gluten-free Raspberry Crumble Bars are a delicious treat that everyone will love!

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 30 minutes
  • Total Time: 40 minutes
  • Yield: 9 servings 1x
  • Category: Desserts
  • Cuisine: Vegetarian, Gluten-Free, Dairy-Free
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Ingredients

Crust:

  • 3 cups rolled oats
  • 1/2 cup almonds, unsalted
  • 1 teaspoon baking powder
  • 1/2 teaspoon cinnamon
  • 1/4 teaspoon sea salt
  • 1/2 cup butter or coconut oil
  • 1/3 cup honey

Filling:

  • 2 1/2 cups raspberries, fresh or frozen
  • 1 teaspoon vanilla extract
  • 1 lemon, zested
  • 1 tablespoon tapioca flour or arrowroot starch or flour
  • 1 pinch sea salt
  • 2 tablespoons honey

Instructions

  1. Preheat the oven to 350°F and line an 8×8 or 9×9 inch baking pan with parchment paper.
  2. In a food processor, pulse together 2 1/2 cups of the oats and all of the almonds until they are ground into a flour-like consistency.
  3. Once complete, transfer the oat and almond mixture to a large mixing bowl, add the remaining rolled oats, baking powder, cinnamon and salt and stir to combine.
  4. Add the cold butter and honey and use a wooden spoon or spatula to incorporate it with the oat mixture until well combined and the dough is sticky. (You can also do this with your hands if you prefer, I find it works better).
  5. Once complete, add two-thirds of the dough to the baking pan and use your hands to press it firmly into the bottom. Set aside.
  6. In a small pot on medium heat, add the raspberries, vanilla extract, lemon zest, salt and honey. Use a wooden spoon to gently break up the raspberries (you can leave some chunks but you want them mostly broken down) and allow to heat gently for 3-4 minutes until raspberries become slightly liquidy.
  7. Once heated, add tapioca or arrowroot powder and heat for another 1-2 minutes, stirring frequently, until the mixture has thickened.
  8. Once the raspberry mixture is ready, transfer it to the baking pan and use a spatula to spread it evenly across the base, and then top it with remaining oat mixture.
  9. Transfer the pan to the oven to bake for 30-35 minutes until raspberry mixture is bubbling and the top is golden brown.
  10. Remove from the oven and allow to cool completely before slicing into 9 bars.
  11. The bars can be stored in the fridge for up to 5 days or in the freezer for a month.

Nutrition

  • Serving Size: 1 bar
  • Calories: 318
  • Sugar: 17 grams
  • Fat: 15 grams
  • Carbohydrates: 41 grams
  • Fiber: 6 grams
  • Protein: 6 grams

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5 Tips to Create a Real Life Healthy Diet

Published on June 6, 2019 by Stephanie Kay

I don’t know about you, but I am so fed up with fad diets. I’m fed up with hearing about the latest fad diet, that I can “lose 7 pounds in 7 days” and I’m fed up with arguing over which diet is better. The reality is, there is no better diet, there is no best diet, and there is no perfect diet. It just doesn’t exist. Humans are all different, biochemically unique, and have different needs. We are of different ages and genders, with different heights, weights, and backgrounds. We have different interests, activity levels, and health goals. So, to think that there is one “perfect” diet that will work for everyone is simplistic at best. In truth, the perfect diet is simply the one that you enjoy, makes you feel your best, and that you can maintain for the long term.

5 Tips to Create a Real Life Healthy Diet

 

The truth is, anyone can follow a 2-week detox or complete a 4-week challenge, that’s easy, but keeping healthy habits for the long term is the hard part. It’s easy to swing the pendulum from one extreme to the other, eating nothing but leafy greens only to fall face-first into a tub of ice cream, but what is hard is keeping healthy habits going for days, weeks, months, and years to come long afterward. To me, it’s more important to look at the big picture and there is a big difference between what a healthy diet looks like on paper vs. what it looks like in real life. If you want to keep things going for the long term you’ve got to be adaptable, you’ve got to be resourceful, and most importantly, you’ve got to be kind to yourself.

How to Create a Healthy Diet

1. Drop the Idea of “Perfect”

When it comes to real life, there is no perfect. There is no perfect job, perfect family, perfect body, or perfect diet. You will not eat perfectly every day, you will not eat perfectly balanced meals every day, at the perfect time of day, with the perfect person, or in the perfect setting. Not only is “perfect” not a thing, but it’s not even realistic to think that you could do things perfectly if it was. Some days you will make a homemade dinner from scratch and other days you will eat a bowl of cereal for dinner. Some days you will eat at the dinner table with family and other days you will eat alone in your car rushing to get to your next meeting. Some days you will eat a perfectly balanced meal and other days you will eat a spoonful of peanut butter, whatever you can find in the fridge, and just call it a day. Look, it happens, it’s not bad, it’s real, and the reality is that you can do ALL of these things and still be eating a healthy diet. It’s not about one isolated meal, one isolated dish, or one isolated incident, it is about the cumulative things that you do throughout the days, weeks, months, and years.

2. Be Open to Failure

Regardless of where you are in your health journey, or what you are looking to accomplish, you need to be open to the idea that things are not always going to go the way you want them to. The only way to learn is by doing. You likely didn’t nail walking the first time you tried or riding a bike or your favorite hobby, you likely learned from trying and failing and trying again. Unfortunately, so many people are afraid to fail that it stops them from even trying in the first place. You may have to make 10 recipes before one turns out, and you may have to try different eating styles before you find one that works for you, and that is ok, in fact, it’s necessary. The only way to figure out what works best for you is to try different things, there are no shortcuts, and there is no shame in it. Anyone who has experienced success in any way, shape, or form knows that there are bumps in the road along the way, but without the bumps, success does not exist. Success is a slow road, not a quick fix, and the actual journey is a far more valuable lesson than reaching the goal.

3. Have a Handful of Real Food Recipes

I truly believe that one of the biggest secrets to eating well for the long term is the ability to cook. I certainly don’t think that people need to be the next Masterchef in order to eat well (I am certainly not), but a few basic skills in the kitchen will make things a whole lot easier. A baked chicken breast and steamed broccoli is certainly a healthy option, but how long can you eat that before it gets boring? With only a handful of basic recipes, you can take something really simple and make it taste really good, which makes the process of eating well so much more enjoyable. You don’t need all the tools in your toolkit to get started, you just need a few.

4. Learn to Differentiate Hunger from Craving

Ouffffff, this one is a lot easier said than done, but it needs to be said. We all intuitively know what to eat; we know that vegetables are healthy, we know to drink water, and we know to limit junk food. So, if we already know this, why do we still make the decisions that we do? Feelings. Food is SO powerful. Food not only causes a physical response in our body, but it causes an emotional response too.  We seek comfort in food, so we often reach for it in times of need, stress, sadness, fear, and happiness, and although there is certainly a time and a place for eating during those moments, too much of a good thing can also be a bad thing. One of the most difficult parts of eating well consistently is identifying these triggers, patterns, and connections in ourselves. Are you eating because you are actually hungry, or are you just bored? Are you snacking because you need to, or because you are stressed out? Humans are wired to eat and when food is around all of the time (the way it is now), we often end up eating out of habit, ritual, boredom, and feeling. It is important to understand that there is a big difference between being truly hungry and emotional hunger, however, if you can learn to identify the difference it’s a complete game-changer. This takes time, and practice, and more time, and more practice, but it is worth it. You need to pay attention, take a look at yourself and ask some hard-hitting questions. Am I actually hungry? What am I feeling? Why am I feeling this? How else can I resolve it? It’s rough, honestly, but if you do the work it pays off tenfold. Keep a food journal, track what you eat, track how you feel, and try to make the connections, because once you do you can take control.

5. Create Habits that YOU Enjoy

If you want to create a healthy lifestyle that works for real life and lasts for the long term you need to create habits that you actually enjoy. I want people to find what works for them, not what I or someone else tells them works for them.  If you hate kale, don’t eat it. If you can’t stand smoothies, don’t drink them. Like broccoli? Cool, eat more of that. Like soup for lunch? Cool, do more of that. Sure, I share recipes and meal plans on my website and in my programs, but they are provided for ideas and inspiration, not for people to follow blindly. Changing your eating habits is hard, requires consistency, and takes time, so if you want them to stick, you need to create ones that you actually enjoy.

The Bottom Line

People who have success with their eating habits have found a plan that works for them, not someone else. You need to be kind to yourself, realize that you won’t do things “perfectly” all of the time, and realize that is important to experience bumps in the road and learn the lessons from them. Creating a healthy diet that works in the real world actually involves treats and indulgences and highs and lows. It is a continual journey that doesn’t end, you need to keep working at things, keep learning, and keep trying new things. In truth, learning to eat a healthy diet is not an end goal, the goal is the journey.

Why You Should Eat Bone-In Meat

Published on May 30, 2019 by Stephanie Kay

If you lived through the 80s, 90s, or early 2000s, the idea of cooking bone-in, not to mention skin-on, meat probably makes your head spin. Over the past few decades, bone-in meat has been portrayed as unhealthy as we have been encouraged to opt for lean cuts of meat for optimal health, forcing people to reach for boneless and skinless chicken breasts, pork tenderloin, and boneless steaks such as striploin or filet mignon. Fast forward to 2019 when bone broth is all the rage, saturated fat is no longer a dietary evil, and cholesterol is known for its health benefits, and yet many people are still hesitant to eat bone-in meat. Although cooking with bone-in meat may seem complicated, it truly is not, and the benefits of doing so far outweigh any drawbacks. So, in order to help get you started, here are 5 simple reasons why you should eat bone-in meat.

Why You Should Eat Bone-In Meat

5 Reasons to Eat Meat with Bones

Can you eat bones? Are bones healthy? What’s the nutrition in bones? Here are 5 important health reasons to eat bone-in meat.

1. Bone-In Meat Provides More Micronutrients

Much like the meat that we eat, bones are living tissues and are therefore rich in vital micronutrients for our bodies. Bones themselves are rich sources of minerals including calcium and phosphorus, sodium, and magnesium, as well as other important nutrients. In fact, it is these trace minerals that provide the oh-so-popular bone broth with its nutritional highlights, however, these same nutrients are accessible in bone-in cuts of meat. Bones contain bone marrow, a fatty substance that is extremely nutrient-dense and considered one of the original “superfoods”. Bone marrow is known to contain vitamin A, needed for healthy vision, a strong immune system, and cell health, and because vitamin A is not present in the meat itself, cooking meat with the bone-in helps to release these nutrients into the meat during the cooking process, amplifying its nutrient density.

2. Bone-In Meat Supports Gut Health

In addition to trace minerals, one of the biggest benefits of bones is their high concentration of collagen, gelatin, and glycine. These nutrients are important for gut health, as collagen can help to maintain the integrity of the gut lining, and gelatin helps to maintain the layer of mucus that keeps gut microbes away from the intestinal barrier. While helping to support our gut health, these nutrients play a role in the health of our immune system, as well as help to reduce overall inflammation in the body. Slow-cooking bone-in meat in broths, soups, and stews can help to ensure we have access to these essential nutrients, and although they are becoming increasingly popular in supplement form (i.e. collagen powders), consuming them in their whole food version will always provide the most benefits.

3. Bone-In Meat Supports Sustainability

When it comes to eating meat, an important ethical argument can be made for eating the whole animal. Most of the meat cuts sold in grocery stores today are boneless for several reasons; 1) bones are heavy and more expensive to ship, 2) the (perceived) effort to cut, cook and carve bone-in meat, and 3) the (misinformed) emphasis on lean cuts of meat for health. Unfortunately, in doing so, we are discarding some of the most valuable cuts of the animal, and although it might be convenient to buy boneless meat, using bone-in meat actually helps to ensure that you are using more of the animal with less waste. It might take a little research, but there is a lot you can do with the ‘odd’ cuts of meat, including bones and organs, not to mention the many nutritional benefits you get from consuming them.

4. Bone-In Meat Adds Flavour

There is an old saying that says ”the nearer the bone, the sweeter the meat”. Not only do bones add nutritional value, but they add a ton of flavor to the cooking process as well! Bones are surrounded by fat, so as the bone heats the marrow its juices penetrate the meat and add a depth of flavor that does not exist with a boneless cut. Although bone-in cuts may take slightly longer to cook, it is well worth the wait as it creates a more succulent, flavourful, and juicy cut of meat.

5. Bone-In Meat Saves Money

A final and important benefit of bone-in meat is that, compared to boneless cuts, they are often less expensive, so opting for bone-in cuts can help maximize nutrition while minimizing costs. Because many people see bones as a nuisance, they will pay more for boneless cuts, which increases their price but helps to keep the cost of the bone-in cuts down. Therefore, opting for bone-in chicken thighs, chicken breasts, steak, and pork can help to provide more bang for your buck.

The Bottom Line

Eating and cooking bone-in meat is a wise tradition that has been praised for centuries, and traditional cuisine is filled with references to and uses for bones, bone marrow, and bone-in meat. Although forgotten in recent years, cooking with bone-in meat is much easier than most people think and there are many different ways to incorporate it into your cooking. The simplest way to get started is to swap your go-to recipes for bone-in cuts, and then begin to experiment with different cooking techniques such as roasting, braising, or cooking them low and slow in soups and stews.

Meal Prep Breakfast Bowls

Published on May 26, 2019 by Stephanie Kay

Jump on the meal prep train and save yourself some time in the morning with these delicious meal prep breakfast bowls packed with boiled eggs and vegetables! Ready in under 30 minutes, you’ll have a healthy, high-protein, low-carb, grab-and-go breakfast every morning of the week.

Meal Prep Breakfast Bowls

 

One of the top recommendations in all of my nutrition programs, and one that I give to all of my clients,  is to eat a savory breakfast. It may seem like such a small and insignificant change, but opting for a savory breakfast over a sweet breakfast is a great way to help balance your blood sugar and keep your sugar cravings at bay. The first meal of the day really sets the tone for our blood sugar for the rest of the day, so choosing something that is packed with protein and low in sugar is essential to keeping our hunger signals under control. Although whipping up a big hearty breakfast every morning would be ideal, not everyone has the time for that on weekday mornings, so that is where meal prep comes in!  Simple to prepare, and packed with protein, healthy fats, and plenty of veggies, these meal prep breakfast bowls are the perfect way to start a busy day.

More Egg Meal Prep Breakfast Ideas:

  • Feta and Spinach Egg Muffins
  • Red Pepper and Spinach Egg Muffins
  • Greek Omelette Casserole

 

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Meal Prep Breakfast Bowls

Meal Prep Breakfast Bowls

Author: Stephanie Kay

Packed full of protein, veggies and healthy fats, these meal prep breakfast bowls are the perfect way to start a busy weekday morning! These bowls are designed to be low-carb, however, if you wanted to make them a little heartier, simply cube some sweet potatoes and add them to the pan of veggies to roast.

  • Author: Stephanie Kay
  • Prep Time: 5 minutes
  • Cook Time: 20 minutes
  • Total Time: 25 minutes
  • Yield: 4 servings 1x
  • Category: Breakfast
  • Cuisine: Paleo, Gluten-Free, Dairy-Free
  • Diet: Low Calorie
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Ingredients

  • 8 eggs
  • 2 zucchini, sliced
  • 1 red onion, diced
  • 1 yellow bell pepper, cubed
  • 1 red bell pepper, cubed
  • 1 tablespoon olive oil
  • 1 teaspoon Italian seasoning
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon sea salt
  • 1/8 teaspoon black pepper

Instructions

  1. Preheat oven to 400°F.
  2. Bring a large pot with water, filled 3/4 of the way up, to a boil. Once boiling, use a slotted spoon to drop the eggs into the water, being careful not to crack them, and cook them to your liking; 4 minutes for soft-boiled, 6 minutes for medium or 10 minutes for hard-boiled.
  3. Add zucchini, onion and bell peppers to a large baking sheet, drizzle with olive oil, sprinkle with Italian seasoning, garlic, salt and pepper, use your hands to toss the vegetables until they are well coated in the oil, and then transfer to the oven for 20 minutes.
  4. Once the eggs are done cooking, using a slotted spoon, remove them from the pot and then immediately transfer them to a bowl of cold water to stop the cooking process.
  5. Once the vegetables are done cooking, remove them from the oven, season with additional salt and pepper to taste, allow to cool slightly, and then divide them evenly across 4 containers.
  6. Transfer 2 boiled eggs to each container, you can peel them or leave the shell on to be peeled later, and store them in the fridge for up to 5 days.

Nutrition

  • Serving Size: 1 bowl
  • Calories: 214 calories
  • Sugar: 5 grams
  • Fat: 13 grams
  • Carbohydrates: 9 grams
  • Fiber: 2 grams
  • Protein: 14 grams

Keywords: easy, healthy, egg, vegetables, low carb, high protein

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11 Ways to Add Protein to a Smoothie

Published on May 23, 2019 by Stephanie Kay

Smoothies are a great breakfast when you are on the go, however, if you are not using the right balance of ingredients you can end up creating a big sugar bomb, making them a less-than-ideal choice. Of course, adding fruit and veggies to a smoothie is great, but adding protein to a smoothie is vital as it helps to balance your blood sugar, minimize your cravings and keep you fueled and full for hours to come. Although protein powder is a simple way to add protein to a smoothie, it’s not everyone’s favorite and it is essentially a form of processed food, therefore opting for whole foods is always the best choice.  So, in order to help you create a well-balanced smoothie packed with protein, here are 11 ways that you can add protein to a smoothie that don’t involve protein powder at all!

11 Ways to Add Protein to a Smoothie

How to Add Protein To Smoothies

Here are 11 different whole-food ways to add protein to smoothies.

1. Plain Yogurt

Yogurt, specifically plain yogurt, is a great way to add protein to a smoothie while giving it a rich and creamy texture at the same time. Whether it’s original, Greek, Balkan, or Icelandic, yogurt contains up to 10-15 grams of protein per cup which can help to increase the protein content of any shake. Regardless of what variety you chose, ensure that you are using real yogurt, made with whole milk and bacterial cultures, and be sure to opt for the plain and full-fat variety to help keep the overall sugar content down.

2. Hemp Seeds

Hemp seeds, also known as hemp hearts, are the soft seeds from the hemp plant that have a mild and nutty taste. Compared to chia and flax seeds, hemp seeds contain more protein gram per gram with 10 grams of protein per 3-tablespoon serving. In addition to being a source of plant-based protein, hemp seeds are a natural source of omega-3 fatty acids and, thanks to their soft texture, can easily be blended into any shake without even knowing they are there.

3. Almond Butter

Although peanut butter is the fan favorite, almond butter provides almost the same amount of protein per serving at roughly 4 grams of protein per tablespoon. Not only do a couple of tablespoons provide some much-needed protein, but they also provide great flavor and some healthy fat which helps to create a well-balanced smoothie. However, if almond butter is not your thing, you can also use cashew, walnut, or pecan butter, although they won’t provide as much protein per serving every little bit counts.

4. Chia Seeds

Similar to hemp seeds, a few spoonfuls of chia seeds can help add more protein to a smoothie. Every tablespoon of chia seeds contains 2 grams of protein, in addition to omega-3 fatty acids and 4 grams of beneficial fiber. Although chia seeds don’t contain a ton of protein on their own, they can easily be paired with another source of protein to help give a smoothie a little boost.

5. Milk

For those who tolerate dairy, using whole milk in a smoothie is an easy way to increase the overall protein content. One cup of whole milk contains 9 grams of protein, compared to almond milk which contains 1 gram per cup, and coconut milk which contains less than 1 gram per cup. Of course, it is important that you tolerate dairy well and that you opt for unflavoured versions, however, cow’s milk can be a great choice and is a great way to add protein to a smoothie.

6. Pumpkin Seeds

If you’ve got a high-powered blender, pumpkin seeds can help to add a little boost of protein to any morning shake. Next to hemp seeds, pumpkin seeds lead the seed family in protein content as they contain 9 grams of protein per 3 tablespoons, as well as a high mineral content from manganese, zinc, and iron. However, if your blender is not strong enough to grind pumpkin seeds you can simply use pumpkin seed butter instead.

7. Peanut Butter

There is a good chance this is already a go-to ingredient in a lot of smoothies, so this is a friendly reminder that peanut butter contains 4 grams of protein for every 1 tablespoon serving. When buying peanut butter, be sure to opt for natural versions, made with only nuts and/or salt, as the conventional versions are really more of a peanut-butter-flavored-icing once you consider all of the added sugars and refined oils that are included.

8. Silken Tofu

For those following a vegetarian diet or who are unable to eat dairy, tofu is a great way to add protein to a smoothie and create a velvety texture at the same time. Although it may sound a little odd, tofu is a great source of plant-based protein and the soft varieties blend up like a charm. Depending on the brand and firmness that you buy, tofu averages about 8 grams of protein per 100-gram serving, and it is a great way to put the leftover scraps from dinner to good use.

9. Flax Seeds

Similar to chia seeds, flax seeds don’t provide a ton of protein per serving, however, every little bit counts. One tablespoon of flax seeds provides 2 grams of protein, as well as essential omega-3 fatty acids. Like all nuts and seeds, flax seeds can help to add a little boost of protein and some healthy fats to create a balanced meal but to really increase the protein intake ensure that you pair them with an additional source of protein in your shake.

10. Kefir

In case you have never heard of it, kefir is a fermented milk beverage that is similar to yogurt. While yogurt is made from the fermentation of bacteria in milk, kefir is a combination of bacteria and yeast fermentation and contains a higher amount of beneficial probiotics with a slightly more bitter taste. Much like yogurt, kefir can easily be blended into any smoothie, although it pairs best with berries, and provides up to 8 grams of protein per 1 cup. Cow’s milk kefir is the most well-known, but you can also find goat’s milk and sheep’s milk options in most grocery stores.

11. Sesame Seeds

In addition to hemp, pumpkin, chia, and flax, sesame seeds are an easy way to give a smoothie a little protein boost. At 2 grams of protein per tablespoon, they are relatively low in protein compared to other options, but they do come with the benefit of some added calcium, and opting for their butter version, also known as tahini, can help to provide a rich and creamy texture.

The Bottom Line

When it comes to adding protein to a smoothie, there are a ton of different options to choose from. Although opting for a protein powder is a quick fix, using a combination of whole-food options will always be the best choice. Depending on what flavor of smoothie you are making, you can opt for one, two, three, or more of the options listed above to suit your needs, but regardless of what you choose, always ensure that your smoothie is well-balanced with a source of carbohydrate, protein, and fat to keep you energized, fueled and full for hours to come.

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