Stephanie Kay Nutrition

Stephanie Kay Nutrition

Real Food for Real Life

  • recipes
    • all recipes
    • Breakfast
    • Lunch
    • Dinner
    • Soups & Stews
    • Salads
    • Sides
    • Snacks
    • Desserts
  • nutrition
    • All Articles
    • Tips
    • FAQs
    • This vs. That
    • How To/Guides
    • Weight Loss
  • resources
    • 7-Day Meal Plan
    • Balanced Meal Guide
    • 5-Ingredient Cookbook
    • Lunch Box Cookbook
  • About
    • About Steph
    • Contact
  • recipes
    • all recipes
    • Breakfast
    • Lunch
    • Dinner
    • Soups & Stews
    • Salads
    • Sides
    • Snacks
    • Desserts
  • nutrition
    • All Articles
    • Tips
    • FAQs
    • This vs. That
    • How To/Guides
    • Weight Loss
  • resources
    • 7-Day Meal Plan
    • Balanced Meal Guide
    • 5-Ingredient Cookbook
    • Lunch Box Cookbook
  • About
    • About Steph
    • Contact
  • Dinner
  • Breakfast
  • Meal Prep
  • Nutrition Tips
  • facebook
  • instagram
  • pinterest

Lemon Butter Baked Cod

Published on March 24, 2019 by Stephanie Kay

This lemon butter baked cod is the perfect weeknight meal; ready in under 30 minutes, simple to prepare, nutritious and delicious! This recipe is high in protein and gluten-free for everyone to enjoy. Serve it with rice, potatoes, or pasta for a well-balanced dinner.

Lemon Butter Baked Cod

 

I recognize that fish is not everyone’s favourite thing to eat or cook. For whatever reason, many people seem to think that cooking seafood is difficult, but in reality, it’s quite the opposite! Seafood is arguably easier to cook than poultry or red meat, takes less effort and can easily take on any flavour you like. Although there are many options when it comes to white fish, I think cod is a really great option to start with because it has a very mild flavour and flaky texture and pairs well with simple ingredients. Plus, given it’s a source of protein, it can help to create a well-balanced meal and provide some much-needed B12, iodine and selenium.

Print
Lemon Butter Baked Cod

Lemon Butter Baked Cod

Author: Stephanie Kay

This lemon butter baked cod calls for 1 pound of cod which can be divided into three 5oz portions, however, feel free to adjust the amount of cod to serve 2 or 4 people as needed and it won’t affect the recipe too much.

  • Author: Stephanie Kay
  • Prep Time: 5 minutes
  • Cook Time: 20 minutes
  • Total Time: 25 minutes
  • Yield: 4 servings 1x
  • Category: Main
  • Method: Baked
Print Recipe
Pin Recipe
Scale

Ingredients

  • 1 tablespoon olive oil
  • 1 shallot, minced
  • 2 cloves garlic, minced
  • 3 tablespoons butter
  • 1/4 cup vegetable or chicken stock
  • 1 lemon, juiced
  • 1lbs cod, about 3 fillets
  • 1 1/2 cups cherry tomatoes
  • Sea salt
  • Black pepper
  • Fresh parsley, minced

Instructions

  1. Preheat the oven to 400°F.
  2. In a large oven-proof pan on medium heat, warm the olive oil, then add the shallot and garlic and cook for 2-3 minutes until tender.
  3. While the shallot and garlic are cooking, pat the cod fillets dry with paper towel and then season with salt and pepper on all sides. Set aside.
  4. Once shallot and garlic are done, add butter, broth and lemon juice, and cook for about 1-2 minutes until all of the butter is melted and give it a good stir.
  5. Arrange the cod fillets in the pan in the lemon butter sauce, then add the cherry tomatoes.
  6. Cover the saucepan, with a lid or aluminum foil, and transfer to the oven to bake for 15-20 minutes until the cod is tender and flaky, and cherry tomatoes have popped. The exact baking time may vary depending on the thickness of the cod.
  7. Once cooked, remove cod from the pan and set aside. If you find the lemon butter sauce to thin, simply heat it on the stove top on medium-high heat for 2-3 minutes to help it reduce a little.
  8. To serve, pour lemon butter sauce over cod and tomatoes, and sprinkle with fresh parsley.

Nutrition

  • Serving Size: 1 serving
  • Calories: 221 calories
  • Sugar: 4 grams
  • Fat: 13 grams
  • Carbohydrates: 8 grams
  • Fiber: 1 gram
  • Protein: 21 grams

Keywords: garlic, tomato, oven, sauce, healthy

Did you make this recipe?

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

11 Reasons You Should Track Your Food

Published on March 21, 2019 by Stephanie Kay

There is a large misconception that tracking your food only needs to be done if you are trying to lose weight. The reality is, many people can benefit from tracking their food regardless of what their health goals are or if they are working on one at all. So, here are 11 reasons you should track your food and how you can benefit from doing so.

11 Reasons You Should Track Your Food

 

Keeping a food log is the first thing I ask my clients to do because you can learn a lot about your habits, patterns, energy levels, digestive issues, skin issues, or what you are eating a lot of (or not a lot of) by simply tracking your food. Don’t get me wrong, I don’t think you need to track your food forever, but even a few days, a week, or a month can bring a lot of awareness to your personal food choices and shine some light on what you are actually eating, not what you think you are eating.

Benefits of Tracking Your Food

Whether you choose to use a notepad, a spreadsheet, or an app, here are some important benefits of tracking your food.

1. Creates Awareness

The number of times I have asked someone “what did you eat today?” and the person is unable to answer is countless. Too often we are just eating and not actually paying attention to what we are eating, let alone how much we ate, how we ate it, where we ate it, when we ate it and why we ate it. More often than not people think they are eating much better than they actually are, but when you have to put pen to paper the facts don’t lie. Be it a notepad or an app, tracking your food can truly help to bring a whole new level of awareness and mindfulness to your diet.

2. Creates Accountability

Being accountable to someone, be it for work, at the gym, or for your diet, is a really helpful way to ensure that you stay consistent with your choices and, the reality is, the person you need to be the most accountable to is yourself. Although it may seem rather insignificant, tracking your food forces you to think twice about what you put in your mouth and therefore helps hold you more accountable to your own goals.

3. Shows You What You Are Doing Well

Keeping a food log is not only about discovering what you are doing poorly, it can actually help show you what you are doing well so you can ensure you continue to do it. Perhaps you eat more vegetables than you thought or are really consistent at drinking water, whatever it may be these good habits are often reinforced by keeping a food log and are something that you can (and should) feel good about.

4. Shows You What You Are Not Doing Well

In reality, there is nothing wrong with finding flaws in your diet, it’s actually a good thing because it helps you identify what you need to work on. I often refer to them as “areas of opportunity”, they are not “bad”, they are just things that you can improve upon. Often mistakes, errors, or failures are the things that propel people to the biggest successes, but being able to identify them is the first step to improving them.

5. Shows You How Much You Eat

Tracking your food is also a great way to identify how much you are actually eating. Are you eating too much? Are you eating enough? Surprisingly, although some people do over-eat, some people actually under-eat as well. The first step to eating well is focusing on whole foods, the next steps are paying attention to how much you eat and what balance of macronutrients (carbs, protein, and fat) you are eating. Using an app to track your food can help paint you a picture and show you if you are eating the right amount of the right things.

6. Shows You How Often You Eat

As you go through the day it’s really easy to eat a handful of nuts here, an extra slice of cheese there, and a spoonful of peanut butter over there, and then before you know it you’ve eaten way more food than you indented. Often people think they just ate breakfast, lunch, and dinner, but forget about all of the little items they grabbed in between as they walked past the kitchen, were watching TV, or while they were cooking dinner. Not only does tracking your food help you pay attention to what you are eating in your meals, but helps you identify all of the little things you are putting in your mouth without even realizing it.

7. Helps With Weight Loss

People often tell me they are doing “all the right things” but for some reason, they just can’t seem to lose weight, however, as soon as they start tracking their food they begin to see the holes in the “perfect” plan. Perhaps they weren’t eating enough protein. Perhaps they were eating too much fruit. Perhaps they weren’t drinking enough water. Perhaps they were eating too much. Perhaps they were eating too often. Or perhaps they were eating well during the week, but not on weekends. Whatever the reason may be, tracking your food is an essential tool for weight loss as it tells you exactly what you are doing, allows you to track your progress, and make adjustments where needed.

8. Helps Detect Food Intolerances

Bloated? Gassy? Tummy always feeling a little off? Different people react differently to different foods, so keeping a food log is a great way to help identify what may be affecting you individually. It’s actually not “normal” to feel uncomfortable after you eat, struggle to go to the washroom regularly, or have to go urgently all of the time. So, if you are accustomed to tummy troubles but can’t seem to figure out why, tracking your food and noting how you feel each day is a great way to start to connect the dots.

9. Helps Identify Patterns

Often things we think are unrelated to what we eat are actually more related than we realize. Being hungry mid-morning, being tired in the afternoon, and having cravings in the evening are all things (just to name a few) that can be related to what, where, when, and how we ate. Perhaps you never eat much for breakfast and that’s why you struggle to make it to lunch, or perhaps you always have a carb-heavy lunch so you always crave something sweet in the afternoon. Regardless of the reason, keeping a food log can help you to identify these patterns so you can adjust them.

10. Helps Identify Triggers

Reach for a snack when you are bored at work? Reach for a treat when you are stressed? Tracking your food forces you to be mindful of your food choices and why you are making them, so it can help you dive deep into the why behind what you are eating. Do you always open the fridge when you walk in the house? Do you always go to the pantry looking for a snack after dinner? Often our food cues have absolutely nothing to do with actual hunger and everything to do with cravings, our environment, and how we are feeling.

11. Allows You To Reflect On Progress

The best part about tracking your food is that you can look back and reflect on your progress. Changing your diet and food habits is hard so when you do make progress it is important that you celebrate it, even the smallest changes. Not only will tracking your food help you to celebrate these important milestones but reflecting on your success is added motivation to keep going.

The Bottom Line

If you’ve never done so before, or are currently struggling to reach a health goal, I highly suggest giving a food log a go. Whether you are writing in a journal, keeping notes on your computer, or using an app like MyFitnessPal, a little tracking goes a long way in taking your diet and your health to the next level.

Tuscan Potato Soup

Published on March 17, 2019 by Stephanie Kay

Made with potatoes, spicy sausage, and plenty of leafy greens, this Tuscan potato soup, inspired by zuppa Toscana, is a rich and warming one-pot meal that is perfect for meal prep or a simple weeknight dinner.

Tuscan Potato Soup (Zuppa Toscana)

 

Potatoes are such a confused food. In fact, for years I myself avoided potatoes. I had fully bought into the idea that potatoes were going to make me gain weight or make me unhealthy, and I could not have been more wrong. Looking back I honestly think it’s hilarious that I feared potatoes, I mean, just think about it; potatoes are a whole food, they come from the earth, they grow in the dirt, and humans have been eating them for thousands of years. Although for far too long we have been taught to fear carbohydrates, the reality is, not all carbohydrates are created equal, and food quality always trumps quantity.

Potatoes themselves are not only a great source of energy and nutrients (source in fiber, contain 45% of your daily vitamin C, and contain more potassium than a banana!), but they are naturally gluten-free and an incredibly versatile ingredient that can be used for breakfast, lunch and dinner alike. Of course, they are great baked, roasted or mashed, but when used in a soup or stew they help to give it a hearty bite and create a smooth and velvety texture when blended or puréed. But the best part? They are incredibly inexpensive! One humble bag of potatoes can easily make over a dozen meals while providing a ton nutritional bang for your buck.

When it comes to potatoes, there are so many different varieties, but regardless of what I’m in the mood for I always do my best to shop local and opt for homegrown PEI potatoes whenever I can. Doing so not only helps to ensure I am supporting local Canadian farmers, but I’m getting some of the best potatoes in the business! They may be small, but they account for 25% of the potatoes grown in Canada and their potatoes are the perfect ingredient to take any dish from good to great. Loaded with carbohydrates, protein, healthy fats, and plenty of greens, this Tuscan potato soup (or Zuppa Toscana) is a perfectly well-balanced meal you can enjoy for lunch or dinner any way of the week.

Print
Tuscan Potato Soup (Zuppa Toscana)

Tuscan Potato Soup

Author: Stephanie Kay

This Tuscan potato soup (or Zuppa Toscana) is a well-balanced meal making it perfect for lunch or dinner, and is naturally gluten-free for everyone to enjoy! This recipe calls for russet potatoes, however, any white potato would equally well.

  • Author: Stephanie Kay
  • Prep Time: 10 minute
  • Cook Time: 50 minutes
  • Total Time: 1 hour
  • Yield: 6 servings 1x
  • Category: Soups & Stews
  • Cuisine: Italian
Print Recipe
Pin Recipe
Scale

Ingredients

  • 1 tablespoon olive oil
  • 1 onion, diced
  • 4 cloves garlic, minced
  • 1 lb. Italian sausage, mild or spicy
  • 5 PEI russet or white potatoes, peeled and cubed
  • 6 cups chicken or vegetable broth
  • 4 cups chopped kale, washed
  • 1/2 teaspoon chilli flakes
  • 1/2 cup heavy cream
  • Sea salt
  • Black pepper

Instructions

  1. In a large pot or Dutch oven, heat the half of the olive oil on medium-high heat.
  2. Remove sausage from it’s casing, add to the the pot, and cook for 5-7 minutes until browned and cooked through. Once cooked, remove sausage from the pot and set aside.
  3. Add remaining olive oil, onions and garlic and cook for 3-4 minutes until tender. Add the chilli flakes, a pinch of salt, and cook for another 30 seconds until fragrant.
  4. Add broth and, using a wooden spoon, scrape up any pits stuck to the bottom of the pot, then add potatoes and stir to combine. Simmer on low-medium heat for 20-25 minutes until potatoes are tender and can be pierced with a fork.
  5. Once potatoes are cooked, remove roughly 1/3 of the potato / broth mixture from the pot, add to a blender and purée until smooth, and then return to the pot. (This is done to help provide a velvety texture to the soup while ensuring it will has some hearty potato chunks. Alternatively, you could use an immersion blender and blitz if for a 10-15 seconds to break up some, but not all, of the potatoes.)
  6. Return cooked sausage to the pot simmer for an additional 10 minutes.
  7. Once the soup has cooked, add kale and heavy cream, stir to combine, and cook for a final 5 minutes until kale has wilted and is bright green in colour. Season with salt and pepper to taste.
  8. The soup can be served immediately, stored in the fridge for up to 5 days, or in the freezer for up to 3 months.

Nutrition

  • Serving Size: 1 serving
  • Calories: 445 calories
  • Sugar: 5 grams
  • Fat: 30 grams
  • Carbohydrates: 31 grams
  • Fiber: 3 grams
  • Protein: 14 grams

Keywords: zuppa toscana, sausage, kale, healthy, copycat, olive garden

Did you make this recipe?

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

Nut & Seed Crackers

Published on March 10, 2019 by Stephanie Kay

These nut and seed crackers are super easy to make, even for the most amateur of cooks, and store really well so you will have healthy snacks for days to come. These crackers are crispy, crunchy, gluten-free, vegetarian, paleo, and everything cracker dreams are made of.

Seed Crackers with Almonds, Flax, Pumpkin and Sunflower Seeds

 

I don’t know about you, but crackers used to be my go-to snack. It didn’t matter what time of day it was, I was constantly reaching for crackers and cheese, crackers and hummus, or just a handful of crackers on their own. There is just something about the salty crunch of crackers that makes them oh-so-satisfying when hunger hits. Although there are hundreds of different types of crackers available on the market, unfortunately, many are made with added sugars, and vegetable oils, and are sources of refined carbs so they are not always an ideal choice. However, these days there are plenty of healthy crackers options available that are made with whole foods and minimal ingredients, including my personal favorite Mary’s Crackers. I just love the blend of nuts and seeds and herbs and spices in their crackers, so I figured; why not try making my own?!

Print

Seed Crackers with Almonds, Flax, Pumpkin and Sunflower Seeds

Nut & Seed Crackers

Author: Stephanie Kay

These nut and seed crackers are made with almonds, sunflower seeds, sesame seed, chia seeds, flax seeds and pumpkin seeds. The recipe calls for rosemary, however, feel free to use any blend of oregano, sage or thyme, or omit it completely if you like.

  • Author: Stephanie Kay
  • Prep Time: 20 minutes
  • Cook Time: 40 minutes
  • Total Time: 1 hour
  • Yield: 12 servings 1x
  • Category: Snacks
  • Method: Baked
  • Diet: Gluten Free
Print Recipe
Pin Recipe
Scale

Ingredients

  • 1 cup almond flour
  • 1/2 cup sunflower seeds
  • 1/2 cup sesame seeds
  • 1/2 cup chia seeds
  • 1/4 cup flax seeds
  • 1/4 cup pumpkin seeds
  • 2 tablespoons fresh rosemary, minced
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon sea salt, plus more for seasoning
  • 1 tablespoon olive oil
  • 1 cup water

Instructions

  1. Preheat oven to 350°F.
  2. Add almond flour, seeds, onion powder, garlic powder, rosemary and sea salt to a large mixing bowl and stir to combine.
  3. Once combined, add olive oil and water, and stir with a spatula until well mixed. Set aside for 15 minutes to allow the seeds to absorb the water and expand to form a thick dough. When the batter is ready, divide the dough in half and set aside.
  4. Line two baking sheets with parchment paper and add half of the dough to each baking sheet, spreading it out as much as possible with a spatula. (If you only have one baking sheet, simply cook the crackers in two batches. The dough may fit on one large baking sheet, but it will be very tight and tough to get the dough thin enough for crispy crackers.)
  5. Add another piece of parchment paper on top of the dough and use a rolling pin to flatten the dough evenly until it is about 1/8 to 1/4 inch thick. The thinner you can make the dough the crispier your crackers will be. (This process can also be done on the countertop and transferred to the baking sheet afterwards if necessary.)
  6. Once the dough has been rolled out evenly, remove the top piece of parchment paper, sprinkle the top of the crackers with a little extra sea salt and transfer the baking sheet to the oven.
  7. Cook the crackers for 35-45 minutes, or until the dough is completely dried and golden brown on top. Keep a watchful eye to ensure the dough does not burn as oven temperatures can vary.
  8. Once cooked, remove the baking sheet from the oven and gently transfer the crackers, along with  the parchment paper, to a cutting board.
  9. While the crackers are still slightly warm, using a very sharp knife, cut the crackers into even squares or shapes of your choice. Alternatively, you can wait until the crackers are completely cooled and break them into pieces.
  10. Once cooled, serve immediately or store in an air-tight container in the pantry for up to 3-4 days, left any longer the crackers will lose their crispiness.

Nutrition

  • Serving Size: 1 serving
  • Calories: 190 calories
  • Sugar: 1 gram
  • Fat: 13 grams
  • Carbohydrates: 8 grams
  • Fiber: 5 grams
  • Protein: 7 grams

Keywords: flax, sunflower, chia, pumpkin, sesame, multi

Did you make this recipe?

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

Are Sugar Alcohols Healthy?

Published on March 7, 2019 by Stephanie Kay

Given the health concerns around the consumption of sugar, in the past number of years, sugar alcohols have risen in popularity. Low-sugar recipes and store-bought food items now call for and include xylitol, sorbitol, and other sugar alcohols as replacements for conventional sugar given they provide the same sweet taste without the high-calorie content. However, given the use of sugar alcohols is still relatively new, it does beg the question; are sugar alcohols healthy?

Are Sugar Alcohols Healthy?

What are sugar alcohols?

Sugar alcohols are a form of sugar replacement, however, they are not the same as artificial sweeteners. Sugar alcohols are a type of low-digestible carbohydrate, a category that also includes fiber and resistant starch, and occurs naturally in many fruits. Sugar alcohols are also known as ‘polyols’, because they are hybrids of sugar and alcohol molecules. Sugar alcohols can easily be recognized by their -ol ending, and include xylitol, sorbitol, erythritol, mannitol, maltitol, and lactitol, just to name a few. Unlike artificial sweeteners, sugar alcohols are not completely calorie-free because they can be digested and absorbed by the body to some extent, however, they do contain far fewer calories than conventional sugar.

How Sugar Alcohols Are Made?

Although sugar alcohols may come from natural sources, they are not naturally occurring. It is important to understand that food must go through processing and refinement in order to create sugar alcohols. (I mean, there is no sugar alcohol tree or sugar alcohol plant.) Different sugar alcohols are made in different ways, however, most sugar alcohols found in stores are made from processed corn. Xylitol can be processed from birch wood waste, however, most on the market is made from corn; sorbitol can be made from fruit, but most is made from corn; erythritol is derived from corn; while mannitol is made via sugar hydrogenation, a process which re-arranges the fructose molecule (also from corn) to sugar mannose.

The Glycemic Index of Sugar Alcohols

There are two primary reasons that sugar alcohols have risen in popularity; 1) their low-calorie content, and 2) their low glycemic index. The glycemic index, also known as GI, is a measure of how quickly foods raise blood sugar levels and their impact on insulin. Over-consumption of foods with a high glycemic index is linked to weight gain, obesity, and other metabolic health issues. For reference, white sugar has a glycemic index of 80, while maple syrup has a glycemic index of 54, and honey ranges anywhere between 35 and 58. Sugar alcohols rose in popularity because each of them has a very low glycemic index as compared to other sweeteners, xylitol, sorbitol, erythritol, and mannitol have glycemic indexes of 13, 9, 0, and 2 respectively. It is for this simple reason that sugar alcohols became ideal sweeteners for food manufacturers; they do not have the same known dangers of artificial sweeteners and enable manufacturers to list products as “sugar-free”, “low-calorie” or “calorie-free”.

The Benefits of Sugar Alcohols

Given their low-calorie content and low glycemic index, sugar alcohols do have some benefits. The low caloric nature of these sweeteners makes them useful replacements for conventional sugar to support weight loss, while for individuals with diabetes, sugar alcohols are useful for sweetening foods or drinks without the negative impacts on blood sugar. However, as with all food, context and volume matter.

The Problems with Sugar Alcohols

The reality is, although sugar alcohols do have some benefits, the cons outweigh the pros. The primary concern with sugar alcohols is their negative impacts on gut health and digestion, especially when consumed in large amounts. Given sugar alcohols are not naturally occurring sweeteners, without high levels of processing they would not naturally come in contact with the human body. Sugar alcohols are FODMAPs and, for the most part, indigestible as they travel through the digestive tract relatively untouched to the large intestine where they are metabolized by our gut bacteria. Once in the large intestines, sugar alcohols can pull excess water into the large intestine which results in their partial breakdown. The un-metabolized portions then begin to ferment and “rot” creating the perfect environment for undesirable bacteria to thrive and grow. Therefore, sugar alcohols have the potential to disrupt the functioning of the lining of the gut and their fermentation can cause gas and bloating. For these reasons, sugar alcohols have the potential to contribute to leaky gut and may decrease fat and nutrient absorption from other foods. The irony is that the individuals who could benefit from omitting sugar and the low-calorie nature of sugar alcohols (diabetic, obese, auto-immune issues, yeast issues, skin problems) are often individuals with highly impaired digestive health and gut bacteria in the first place.

The Bottom Line

Overall, sugar alcohols are certainly safer than artificial sweeteners, but that is not a ticket to use them in excess. At this point, there is very little evidence demonstrating the long-term health impacts of sugar alcohols and, at the end of the day, they are a form of processed food. In limited amounts and used from time to time, sugar alcohols are probably not too harmful, but it is best to avoid using them in excess. With that said, if you are someone who suffers from digestive issues or impaired gut health, I would highly recommend avoiding them altogether. For most people, it is best to sweeten food naturally with whole-food sweeteners such as honey, maple syrup, or cane sugar, and simply consume them in moderate amounts.

Bacon & Egg Muffin Cups

Published on March 3, 2019 by Stephanie Kay

These bacon and egg muffin cups may take a little effort, but I think they are worth every bite. Ready in under 30 minutes, they can be eaten hot or cold and can easily be stored in an air-tight container in the fridge for days to come. Simply heat them gently in the microwave or oven in the morning and you’ll be out the door in no time.

Bacon & Egg Muffin Cups

 

Bacon and eggs are often considered more of a weekend breakfast but, in my opinion, you can (and should) eat them any day of the week. Although bacon and eggs both have a reputation for being “unhealthy” because they are rich in cholesterol and saturated fat, we now know that this is actually a good thing. Not only do both bacon and eggs provide nutritional benefits from their fat and cholesterol, but eating a breakfast high in fat and high in protein is an ideal way to help balance your blood sugar and manage your cravings throughout the day. Far too often people, especially women, opt for light or smaller breakfasts of yogurt, granola, or smoothies, only to find themselves hungry within hours and craving sugar all day long. Instead, it is best to eat more food less often by opting for something filling and satisfying that will keep you fuelled for hours to come.

Print
Bacon & Egg Muffin Cups

Bacon & Egg Muffin Cups

Author: Stephanie Kay

These bacon and egg muffin cups are a great handheld breakfast for mornings when you just don’t have time! This recipe calls for mushrooms, but if you are not a fan, you can simply omit them or swap them for another vegetable of your choice.

  • Author: Stephanie Kay
  • Prep Time: 5 minutes
  • Cook Time: 25 minutes
  • Total Time: 30 minutes
  • Yield: 12 servings 1x
  • Category: Breakfast
  • Method: Baked
Print Recipe
Pin Recipe
Scale

Ingredients

  • 12 eggs
  • 12 slices bacon
  • 8oz mushrooms, roughly chopped
  • Olive oil
  • Sea salt
  • Black Pepper

Instructions

  1. Preheat the oven to 400°F.
  2. On a baking sheet, lay bacon across in strips and transfer to the oven to cook for 8-10 minutes. You want the bacon to be cooked halfway through before adding it to the muffin tins. This can also be done in a pan on the stovetop if you like.
  3. While the bacon is cooking, grease each muffin tin with a tiny drizzle of olive oil and use your fingers to ensure the entire muffin cup is coated in oil.
  4. Once the bacon is partially cooked, remove it from the oven, transfer it to a plate and allow it to cool for 1-2 minutes until it has cooled enough to handle.
  5. Once bacon has cooled, line each muffin tin with a strip of bacon, wrapping it around to line the sides.
  6. Once each muffin cup has been lined with bacon, separate mushrooms evenly across them and season with a pinch of salt and pepper.
  7. Gently crack one egg into each cavity and, once all eggs are cracked, transfer the muffin tin to the oven and bake for 15 to 20 minutes until the eggs are set in the middle.
  8. Remove from the oven, allow to cool slightly, and then use a spoon to remove them from the tin.
  9. Muffins can be stored in the fridge for up to 5 days.

Nutrition

  • Serving Size: 1 muffin
  • Calories: 195 calories
  • Sugar: 1 gram
  • Fat: 16 grams
  • Carbohydrates: 1 gram
  • Fiber: 0 grams
  • Protein: 10 grams

Keywords: keto, paleo, muffin tin, healthy, mushroom

Did you make this recipe?

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

Smoky Quinoa & Black Bean Stew

Published on February 24, 2019 by Stephanie Kay

This smoky quinoa and black bean stew is a hearty one-pot meal that is perfect for any winter weeknight dinner. This recipe is packed full of fiber and plant-based protein and keeps really well in the fridge and freezer making leftovers perfect for healthy lunches.

Black Bean Stew with Sweet Potatoes

 

I’m not sure why, but quinoa is one of the ingredients that I’m never quite sure what to do with, and to be completely honest, I’m not really a fan of it on its own. I actually find it rather bland, boring, and dry, so I am always looking for fun new ways to use it, so I figured, why not throw it into a stew?! Not only is quinoa super easy to cook, but it’s a gluten-free grain that is a great source of plant-based protein so adding it to a vegetarian recipe, along with some black beans, you can really pump up the protein content to help keep you satiated, help balance your blood sugar, and minimize cravings in the process.

To help give this smoky quinoa and black bean stew a smoky flavor, I used a combination of spices, but it’s truly the addition of cocoa powder that takes it to the next level. Whether you have access to cacao powder or cocoa powder, both will work equally well and give this recipe just the right amount of earthy flavor and spice needed for a warming winter meal.

More One-Pot Vegetarian Meals:

  • Wild Rice & Vegetable Soup
  • Quinoa, Squash & Prune Stew
  • Roasted Vegetable & Lentil Soup
  • Yellow Squash & Chickpea Curry
  • Vegetarian Lentil Chili

 

Print
Black Bean Stew with Sweet Potatoes

Smoky Quinoa & Black Bean Stew

Author: Stephanie Kay

This one-pot smoky quinoa and black bean stew is a hearty vegetarian and gluten-free meal that is perfect for lunch or dinner!

  • Author: Stephanie Kay
  • Prep Time: 5 minutes
  • Cook Time: 40 minutes
  • Total Time: 45 minutes
  • Yield: 4 servings 1x
  • Category: Mains, Soups & Stews
  • Method: One Pot
  • Diet: Vegetarian
Print Recipe
Pin Recipe
Scale

Ingredients

  • 1 tablespoon olive oil
  • 1 onion, diced
  • 3 cloves garlic, minced
  • 1 tablespoon cocoa powder
  • 2 teaspoons cumin
  • 1 teaspoon chili powder
  • 1 teaspoon coriander
  • 1/2 teaspoon cinnamon
  • 1 large sweet potato, peeled and cubed
  • 1/2 cup quinoa, dry
  • 14oz can black beans, strained and rinsed
  • 28oz can diced tomatoes
  • 2 tablespoons tomato paste
  • 2 cups vegetable broth
  • 1 teaspoon tamari
  • Sea salt
  • Black pepper

Instructions

  1. In a large pot on medium heat, warm the olive oil, add onion and cook for 3-4 minutes until tender.
  2. Add garlic and cook for an additional 2-3 minutes being careful not to burn it.
  3. Add a pinch of salt, cocoa, cumin, chili, coriander and cinnamon and cook for an additional 30 seconds until fragrant.
  4. Add in diced sweet potatoes and quinoa, stirring to ensure it is well coated with the onion mixture.
  5. Pour in broth, scrapping up any bits that have stuck to the bottom, add crushed tomatoes, tomato paste and tamari, and give it a good stir.
  6. Add black beans, give it another stir to ensure everything is well combined. Cover with a lid, reduce heat to a simmer and cook for 35 minutes.
  7. Once cooked, if you find it a little liquidy, simply simmer it for another 5 minutes to allow it to reduce a little. (This may occur depending on your brand of canned tomatoes.)
  8. Season with extra salt and pepper to taste, and serve with a big bunch of fresh coriander.

Nutrition

  • Serving Size: 1 serving
  • Calories: 334 calories
  • Sugar: 13 grams
  • Fat: 6 grams
  • Carbohydrates: 61 grams
  • Fiber: 14 grams
  • Protein: 14 grams

Keywords: sweet potato, tomatoes, spicy, vegan, vegetarian

Did you make this recipe?

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

Did you make this recipe? Rate it below!

Sticky Chicken Meal Prep Bowls

Published on February 17, 2019 by Stephanie Kay

These sticky chicken meal prep bowls are loaded with veggies, protein, and healthy fats making them a balanced, delicious and healthy meal prep idea.

Sticky Chicken Meal Prep Bowls

 

Lunches can be such a pain in the butt to pack and think about, so there is nothing better than a quick and easy recipe that can whip together healthy lunches for the entire week! For me, the key to a healthy lunch is ensuring that it is a well-balanced meal with all of the essential macronutrients; carbohydrates, protein, and fat. Ensuring that you incorporate all of these components into your meal not only helps to keep you fuelled for the rest of your day, but also helps to eliminate those dreaded sugar cravings in the afternoon. In order to ensure that these meal prep bowls were well-balanced, I kept things really simple; chicken for protein, rice, and vegetables for carbohydrates, and sesame oil as a healthy source of fat (plus some extra seasonings for flavor).

Although I used cabbage and carrots in these sticky chicken meal prep bowls any combination of vegetables would work, and if you didn’t feel like chopping your own veggies you could simply use a bag of fresh cabbage mix instead. Plus, if you were looking to create a low-carb version, simply swap the rice for cauliflower rice and I assure you these meal prep bowls will taste just as good and keep you just as full as the original version.

More Chicken Meal Prep Ideas:

  • Santa Fe Chicken Bowls
  • Fiesta Chicken Rice Bowls

 

Print
Sticky Chicken Meal Prep Bowls

Sticky Chicken Meal Prep Bowls

Author: Stephanie Kay

Loaded with veggies and protein, these gluten-free sticky chicken meal prep bowls are a quick and delicious way to whip up well-balanced lunches for the entire week.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Yield: Serves 4
  • Category: Mains
  • Cuisine: Meal Prep
Print Recipe
Pin Recipe
Scale

Ingredients

  • 1 cup rice
  • 2 chicken breasts, cubed
  • 1/4 red cabbage, shredded
  • 1/4 green cabbage, shredded
  • 2 carrots, peeled and shredded
  • 2 green onions, diced
  • 2 tablespoons tamari
  • 2 tablespoons sesame oil + more to cook
  • 2 tablespoons honey
  • 1 tablespoon rice vinegar
  • 1” ginger root, grated
  • 4 cloves garlic, grated
  • Sea salt
  • Fresh coriander, to serve
  • Sesame seeds, to serve

Instructions

  1. In a small pot, combine rice, 2 cups of water and a pinch of sea salt, bring to boil and then reduce to a simmer and cook for 15 minutes until rice can be fluffed with a fork.
  2. While the rice is cooking, prepare the chicken. In a small bowl, combine tamari, sesame oil, honey, vinegar, ginger and garlic, whisk to combine and set aside.
  3. In a large pan, add a drizzle of sesame oil and heat on medium-high. Add chicken, season with a sprinkle of sea salt and allow to cook, browning gently on all sides, about 3-4 minutes.
  4. When the chicken is almost cooked through, cover it with the sauce and continue to cook until chicken is completely cooked though. Once cooked, remove chicken from the pan (leaving any remaining sauce), place in a large bowl and set aside.
  5. Continue to cook the remaining sauce in the pan for an additional 1-2 minutes until it has thickened and reduced, and then pour it over the cooked chicken.
  6. In the same pan, add the cabbage, carrots and green onion, season with a pinch of sea salt, and cook for 3-4 minutes until vegetables are tender. Remove from heat and set aside.
  7. Once the rice has finished cooking, prepare the bowls. Separate the rice, chicken and vegetable mixture evenly across 4 bowls or containers.
  8. Top chicken with a sprinkle of sesame seeds and add a handful of coriander to each container.
  9. The bowls can be stored in the fridge in air-tight containers for up to 4 days.

Nutrition

  • Serving Size: 1 bowl
  • Calories: 317 calories
  • Sugar: 15 grams
  • Fat: 9 grams
  • Carbohydrates: 34 grams
  • Fiber: 4 grams
  • Protein: 23 grams

Keywords: chicken, rice, healthy, lunch

Did you make this recipe?

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

Why You Should Rethink Cholesterol

Published on February 14, 2019 by Stephanie Kay

For years, we’ve been told to avoid foods that contain cholesterol; we’ve been told to limit egg yolks, avoid fatty cuts of meat, and put down the butter. Cholesterol has been demonized as an artery-clogging substance, said to be the cause of heart disease, and has been vilified by doctors and health professionals for over 40 years, but, what if we got it all wrong? The truth is, several decades ago the story of cholesterol took a wrong turn and it’s time to bring it back. In fact, what we have come to realize is that dietary cholesterol does not equal blood cholesterol, and there is actually a big difference between the two. So, it’s time to rethink cholesterol, understand its functions, how it works, and the benefits of having cholesterol in your diet.

Why You Should Rethink Cholesterol

What is cholesterol?

Although often considered a fat, cholesterol is technically classified as a sterol, which is a combination of a steroid and alcohol. Cholesterol is an essential structural component of cell membranes, a necessary precursor for sex and stress hormones, and synthesizing bile salts, which help to break down and emulsify fats, which aid in metabolizing vitamins A, D, E and K from the food we consume.

It is also important to understand that although cholesterol can be found in certain foods, the body itself produces cholesterol. On any given day, we have between 1,100 and 1,700 milligrams of cholesterol in our body, up to 85% of which is actually produced by the body in our liver.  In fact, because cholesterol is so vital to human life, your body will produce cholesterol in response to what you eat. The body tightly regulates the amount of cholesterol in our blood by controlling its internal production; when cholesterol intake in the diet goes down, the body makes more cholesterol, and when cholesterol intake in the diet goes up, the body makes less cholesterol. In other words, trying to avoid cholesterol in your food has little to no impact on your body’s cholesterol levels since it will simply regulate its own needs.

The Vital Roles of Cholesterol

Although for years we have been told to avoid cholesterol, it turns out that, not only is cholesterol as harmful as it was thought to be, but cholesterol has many important functions in the body, including:

  • Formation of cell walls;
  • Making the cell walls waterproof for protection;
  • Repairing wounds, including tears and irritations in the arteries;
  • Creation of vital hormones, including sex hormones;
  • Creation of bile salts, needed for the digestion of fats;
  • Function of the brain and nervous system;
  • Acting as a precursor for vitamin D, formed by the action of ultra-violet (UV-B) light on cholesterol in the skin;
  • Protection against depression; it plays a role in the utilization of serotonin, the body’s “feel-good” chemical;
  • Protection as an antioxidant against free radicals and cancer;
  • Absorption of fats and fat-soluble vitamins (A, D, E, and K)

Cholesterol & Heart Disease

However, because cholesterol and heart disease has been so tightly linked for decades it is easy to understand why the concept that cholesterol is beneficial can be tough for many to grasp. The fear of cholesterol began in the 1940s and 50s when the diet-heart hypothesis began to unfold, and the fear of saturated fat and cholesterol began. This theory was launched by a researcher named Ancel Keys who is said to have linked heart disease with the consumption of saturated fat and cholesterol. However, as it turns out, his research and findings were heavily flawed and remained undisputed for many years, and despite the fact that they have been debunked many times, the concept that saturated fat and cholesterol are bad for you remains one of the biggest nutrition myths of all time.

Although a picture has been painted of cholesterol accumulating in the bloodstream, it is crucial to understand that you don’t have a cholesterol level directly in your blood.  Cholesterol is fat-soluble and our blood is primarily composed of water, in other words, they don’t mix well. In order for cholesterol to be transported around the body in the blood, it has to be carried by special proteins called lipoproteins. These lipoproteins are classified according to their density; two of the most important in cardiovascular disease are low-density lipoprotein (LDL) and high-density lipoprotein (HDL). LDL, known as “bad cholesterol”, carries cholesterol from the liver to the cells of the body, while HDL, known as “good cholesterol”, carries cholesterol from the cells of the body to the liver where it is eliminated as waste.

Consider this analogy, if your bloodstream is like a highway, cholesterol is the passengers on the highway, while the lipoproteins are the vehicles carrying them. It used to be believed that it was the total number of passengers on the highway (i.e. total cholesterol) that was problematic, however, it is now understood that it is the total number of vehicles  (i.e. total LDL vs. HDL) on the highway that is problematic, not the number of passengers. The more vehicles you have on your highway the more prone you are the back-ups and accidents. So, if 200 hundred passengers are traveling in 4 buses, there will be far less traffic and accidents than if 200 passengers were traveling in 200 vehicles.

Our arteries are essentially hollow tubes with a very thin lining and our blood is in constant contact with this lining. Therefore, going back to our analogy, the more vehicles (lipoproteins) there are on the road, the more prone they will be to crashes and running into (damaging) our artery lining. The kicker? Because cholesterol is vital in the creation and protection of cell membranes, when these “crashes” occur, cholesterol arrives at the site of the accident to repair the damage to the lining. So, although cholesterol may be present in the arteries at the “crash” sites, it is a symptom, not the cause.

But, knowing this, it does beg the question, what is causing the damage? To answer that question you need to go to the root, and the root of the cause is inflammation. If cholesterol is nature’s repair substance, you need to look at what is causing the original damage, and the original damage is caused by inflammation. What exactly is causing the inflammation? That can vary from person to person based on diet and lifestyle factors, and include; alcohol, smoking, stress, lack of activity, consumption of trans fats and vegetable oils, consumption of refined carbohydrates, and excess consumption of refined sugar. Of course, there are some people with rare genetic disorders or diseases, but in many cases, inflammation can be managed through diet and lifestyle factors.

So, by following conventional guidelines of opting for low-fat foods, vegetable oils, egg whites, and refined grain products you actually end up doing far more harm than good. Why? Because it is these exact types of foods that contribute to inflammation, which causes more damage. Instead, it is best to focus on a diet of whole foods, and that should include foods that contain cholesterol. It is ideal to consume fresh fruit, fiber-rich vegetables, beans and lentils, nuts and seeds, whole grains, whole eggs, seafood, and meat, not to mention managing stress, getting adequate sleep, and staying active. It is these whole foods that are rich in essential nutrients, vitamins and minerals, and essential lifestyle factors that help to reduce inflammation, as opposed to causing it and then asking cholesterol to come to repair the damage.

The Bottom Line

The reality is, cholesterol is not a demon or the cause of heart disease, it is actually a nutrient that is vital for our health. Not only does it not significantly affect blood levels, but it is no longer considered a “nutrient of concern” when it comes to heart disease. That is not to say that you can eat all of the fat and cholesterol-based foods you possibly can, but at the end of the day, you should be far more concerned about your sugar-laden granola bars than any little old egg yolk.

Pumpkin Pie Bars

Published on February 10, 2019 by Stephanie Kay

Made with a crumbly pecan and oat crust, homemade pumpkin pie spice, and maple syrup, these healthy pumpkin pie bars are a fall-inspired treat that is full of flavor. Plus, they are naturally gluten-free, dairy-free, and vegetarian for everyone to enjoy!

Pumpkin Pie Bar with Oatmeal Crust

Pumpkin flavor can be a little controversial; you either love it or you hate it and there is nothing in between. I myself am I big fan of pumpkin, I love using it in both savory and sweet dishes, such as soups, pancakes, oatmeal, cookies, and chia puddings, but nothing beats the classic flavor of pumpkin pie. So, I’ve decided to turn my favorite dessert into a healthy handheld treat, because why the heck not?

Ingredients for Healthy Pumpkin Pie Bars

Made with similar ingredients to a classic pumpkin pie, here’s what you’ll need to make these gluten-free pumpkin pie bars:

  • Pumpkin Puree: The key ingredient in this recipe. While I used canned pumpkin puree, you can certainly make your own pumpkin puree if you like. Note: Canned pumpkin puree is NOT the same as pumpkin pie filling. Pumpkin puree is cooked and pureed winter pumpkin (or squash), while pumpkin pie filling has added spices.
  • Spices: By combining cinnamon, ginger, nutmeg, cardamom, and cloves you can easily make a homemade pumpkin pie spice blend to flavor the bars. You can also make a little extra and store it in the pantry to use for other pumpkin-flavored recipes.
  • Rolled Oats: Using rolled oats instead of traditional pie crust helps to increase the fiber content and makes the bars gluten-free. By blending rolled oats in a food processor you can easily create oat flour to make the crust. Plus, the oat crust tastes like an oatmeal cookie, so what’s not to like?
  • Pecans: To add some healthy fats, flavor, and crunch to the oat crush.
  • Coconut Oil: To add some more healthy fats. Although I used coconut oil in this recipe, to make it dairy-free so that it works for everyone, you could replace the coconut oil with unsalted butter if preferred.
  • Coconut Milk: Some full-fat coconut milk to keep the bars dairy-free. If you’re not a fan of coconut milk, you could use whole milk or half-and-half instead.
  • Eggs: To help bind the bars.
  • Vanilla Extract: To enhance the sweetness.
  • Maple Syrup: Some natural sweetener to really bring out all of the fall favors.

A classic pumpkin pie recipe calls for a lot of added sugar, so I opted to use maple syrup to provide just enough sweetness and added a ton of spices to help add flavor and enhance the pumpkin pie taste.

How to Make Gluten-Free Pumpkin Pie Bars

  1. Make oat flour. In a food processor, blitz the rolled oats into a fine meal to make oat flour, and then blitz in the chopped pecans.
  2. Make the crust. In a large bowl, combine the oat mixture with the spices, coconut oil, vanilla extract, and maple syrup and mix until a crumbly texture forms, then press the oat crust into the base of a lined baking pan.
  3. Bake the crust. Bake the oat crust in the oven on its own until golden brown before baking it with the pumpkin pie filling to ensure it’s firm and doesn’t end up soggy.
  4. Make the pumpkin filling. While the crust is baking, make the filling. Whisk together the pumpkin puree, pumpkin pie mix, salt, eggs, vanilla, coconut milk, and maple syrup.
  5. Bake the bars. Once the crust is pre-baked, top it with the pumpkin filling and then return the bars to the oven to bake completely.
  6. Allow to cool. Once the bars are baked, remove them from the oven and allow them to cool slightly. Be patient, cutting the bars too soon may ruin the texture of the filling.
  7. Slice and serve! Once cooled, slice the bars into even squares and enjoy as is, with a dollop of whipped cream, and/or a sprinkle of cinnamon.

Honestly, these bars can be enjoyed as a dessert, snack, or even a healthy breakfast. Call me crazy, but you can top your bars with a generous dollop of Greek yogurt for additional protein to create a well-balanced, nutritious, and delicious meal.

Pumpkin Pie Bars

Variations

To Make them Gluten-Free: While the recipe is technically gluten-free, you must use certified gluten-free oats to ensure the bars in fact gluten-free, as some oats can become cross-contaminated during processing in packaging facilities.

To Make them Vegan: Omit both eggs and replace them with 2 “flax eggs” instead. To make one flax egg, mix 1 tablespoon of ground flaxseed meal with 3 tablespoons of water and allow to sit for 5 minutes until thick (you’ll need to make 2), and then add the mixture to the recipe following the same instructions for the eggs.

Don’t like coconut oil? You can swap the coconut oil for the same amount of butter, just be sure to use unsalted.

Don’t like coconut milk? You can swap the coconut milk for whole milk or use half-and-half if you want them extra rich and tasty.

Storage & Thawing

To Store: The cooled bars can be stored in an airtight container in the fridge for up to 5 days.

To Freeze: Once baked and cooled, cover the bars in the pan with plastic wrap and then place them in a freezer-safe bag or slice them, remove them from the pan, and transfer them to an airtight container (separating layers with parchment paper), and freeze for up to one month. While they won’t go bad if left longer, their taste and texture will start to suffer.

To Thaw: Remove the bars from the freezer and allow them to thaw in the fridge overnight or for at least 12 hours. Do not thaw the bars in the microwave or oven.

Trust me, if you are a fan of pumpkin pie, you are going to love these pumpkin pie bars! Not only are they a great dessert idea for a crowd, but they are a simple and healthy treat that you can whip up and use for afternoon snacks for the week, and they pair perfectly with a warm cup of coffee or tea.

More Healthy Pumpkin Recipes:

  • Healthy Pumpkin Muffins
  • Pumpkin Spice Chia Seed Pudding
  • Healthy Pumpkin Pancakes

 

Print
Pumpkin Pie Bars

Pumpkin Pie Bars

Author: Stephanie Kay

These healthy pumpkin pie bars are perfectly spiced, naturally sweetened, vegetarian, gluten-free, and dairy-free, making them a delicious treat everyone can enjoy!

  • Author: Stephanie Kay
  • Prep Time: 15 minutes
  • Cook Time: 1 hour
  • Total Time: 1 hour 10 minutes
  • Yield: 9 bars 1x
  • Category: Desserts, Snacks
  • Method: Baked
  • Cuisine: American
  • Diet: Gluten Free
Print Recipe
Pin Recipe
Scale

Ingredients

Crust:

  • 1 1/2 cups rolled oats
  • 1 cup pecans, raw
  • 1/4 teaspoon ground ginger
  • 1/2 teaspoon ground cinnamon
  • 1/2 teaspoon sea salt
  • 1 teaspoon vanilla extract
  • 1/4 cup maple syrup
  • 1/4 cup coconut oil, melted, plus more for greasing

Filling:

  • 15oz can pumpkin puree
  • 1 teaspoon ground cinnamon
  • 1 teaspoon ground ginger
  • 1/2 teaspoon ground nutmeg
  • 1/8 teaspoon ground cardamom
  • 1 pinch ground cloves
  • 1/4 teaspoon sea salt
  • 2 eggs
  • 1 teaspoon vanilla extract
  • 1/2 cup maple syrup
  • 1/4 cup full-fat coconut milk

Instructions

  1. Preheat oven to 350°F and grease an 8×8 baking dish with coconut oil and line it with parchment paper.
  2. Begin by preparing the crust. In a food processor, combine rolled oats and pecans and blend on high until both oatmeal and pecans are ground into a flour-like meal.
  3. Once blended, transfer the oatmeal and pecan mixture to a large mixing bowl, add ginger, cinnamon, and sea salt, and stir to combine.
  4. Pour in vanilla extract, maple syrup, and coconut oil, and stir to combine with oats until a thick mixture forms.
  5. Transfer the mixture to the baking dish and, using your hands, press into the bottom of the baking dish packing it down firmly and pressing it evenly to cover all corners of the baking dish. Once complete, prick the bottom of the crust in several places with a fork and transfer the baking dish to the oven to bake for 10-12 minutes until the crust is just golden around the edges of the pan.
  6. Once the crust has baked, remove it from the oven and allow to cool slightly for about 5 minutes.
  7. While the crust is cooling, prepare the filling. Combine all the filling ingredients into a large mixing bowl, whisk until well combine and set aside.
  8. Once the crust has cooled, pour the filling mixture on top of the crust, spreading it out evenly with a spatula, and then return the baking dish to the oven to bake for 45-50 minutes until the center is set.
  9. Once complete, remove from the oven and allow to cool completely before slicing into 9 squares.
  10. Pumpkin pie bars can be stored in the fridge for up to 3-4 days.

Nutrition

  • Serving Size: 1 bar
  • Calories: 306 calories
  • Sugar: 18 grams
  • Fat: 17 grams
  • Carbohydrates: 33 grams
  • Fiber: 4 grams
  • Protein: 5 grams

Keywords: healthy pumpkin pie bars, gluten-free pumpkin pie bars, pumpkin pie bars with oat crust, pumpkin pie bars with oatmeal crust

Did you make this recipe?

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

9 Signs You’re Addicted to Sugar

Published on February 7, 2019 by Stephanie Kay

Feel like you literally can’t live without chocolate? Always need something sweet after a meal? Can’t stop eating sugar once you start? You are not alone. Here are 9 common signs you’re addicted to sugar.

9 Signs You're Addicted to Sugar

 

Can you really be addicted to sugar?

Let me begin by saying that you cannot be addicted to sugar in the physical sense that you can be addicted to alcohol and other drugs. However, high-sugar foods are hyper-palatable and, for this reason, they are easy to consume in excess. Sugar is rarely consumed in its purest form (i.e. eating straight spoonfuls of sugar), rather, it’s typically consumed in the form of highly-processed foods in conjunction with fat, such as cakes, cookies, and ice cream, which are designed to be hyper-palatable and, therefore, easy to over-consume.

In reality, the objective is not to quit sugar completely, it’s to limit your consumption. While most people are aware of this, many do not realize all the different forms of sugar they are consuming, where it is coming from, and how it is affecting them every single day. In fact, the average Canadian consumes 110 grams of sugar per day, or 26 teaspoons, 51 grams of which are added sugars, which is the equivalent of a pint of ice cream, while governing health organizations suggest limiting your consumption of added sugar to no more than 10%, ideally 5%, of your total daily calorie intake. (1)(2)

Signs You’re “Addicted” to Sugar

Here are 9 signs you really like sugar and what you can do instead.

1. You need something sweet after every meal.

If a meal just doesn’t feel complete without a sweet treat at the end, this is one of the best signs you’re addicted to sugar.  Sugary treats are supposed to be just that; treats, and meant to be consumed from time to time, not every time that you eat. Although it may seem “normal” to end a meal with a sweet treat or dessert, it is not “normal”, it is simply common because a lot of people do it. Although there are some physiological reasons why you may crave sugar after a meal, for many people it is a psychological or a learned habit that they have created over time. So, if you are already thinking about dessert before you finish your dinner, it is time to re-evaluate your love for sugar.

2. You love carbs, all of the carbs.

Sugar comes in many forms, and this is something that people forget. Sugar, or glucose, is our body’s primary source of fuel and is derived from all forms of carbohydrate-based foods. Carbohydrates, specifically refined carbohydrates, are processed into sugar very quickly and easily by the body and can quickly feed your sugar addiction. Items like crackers, granola bars, and bread may seem like a “healthy” choice compared to refined sugar, but if you are someone who already has a problem with sugar they will only perpetuate the cravings. In the end, these forms of refined and processed carbohydrates only disrupt our blood sugar, making our body depend on sugar for fuel, and therefore only feed into further sugar addiction. Instead, swapping things like pasta, bread, crackers and granola bars for items such as rice, potatoes, veggies, and fruit will help to increase your fiber and nutrient intake and slowly balance your blood sugar over time.

3. Your taste buds are dulled to sweet foods.

Our bodies are smart and our taste buds will eventually adapt to whatever we give to them; the more sugar you eat, the more our taste buds become desensitized to the taste of sugar. As you continue to eat sugar, your sugar tolerance will increase, so over time you need more and more sugar to satisfy your taste buds, and naturally sweet foods begin to tasteless and less sweet. So, if you no longer find fruit sweet-tasting, need an extra spoonful of sugar in your coffee, or can’t stand the thought of drinking plain water, it is one of the leading signs that you’re addicted to sugar.

4. You get bloated after meals.

There are many reasons why you may get bloated after eating, but one of the primary reasons is the fermentation of sugar in your digestive tract. Our digestive tract is a delicate ecosystem of bacteria and excess consumption of sugar, in all forms, can disrupt its natural balance. Excess consumption of refined sugars and natural sugars, such as fructose from fruit, is difficult for many people to digest, especially when consumed in excess and can feed the bad bacteria in our guts causing bloating.

5. You experience dramatic dips and spikes in energy during the day.

Sugar consumption directly impacts our blood sugar and our blood sugar directly impacts our energy levels. So, if you feel great at certain points in the day, but have extreme bouts of fatigue at others, it is another one of the signs you’re addicted to sugar. When you eat a large amount of sugar, or a meal rich in carbohydrates, your body reacts by producing insulin to metabolize the sugar in your blood. This high influx of sugar (or energy) gives you a quick boost of energy, followed by a dramatic dip or crash once the sugar has been removed from the bloodstream. This constant disruption in blood sugar will not only leave you feeling tired during the day but cause you to crave more sugar and refined carbohydrates to bring your energy levels back up.

6. You need to eat every 2 or 3 hours.

Ok, I know that you’ve been told that eating every 2-3 hours is ideal as it helps to “boost” metabolism, but not only is that false, but the need to eat every 2-3 hours is a sign that your blood sugar is disrupted. It is important to keep in mind that sugar comes in many forms, not just sweets, and the need to eat every 2-3 hours for energy or to avoid getting hangry is a good sign you are dependent on it. If you find yourself munching on breakfast at 8:00 am, a snack at 10:00 am, lunch at noon, another snack at 2:00 pm, dinner at 6:00 pm, and a late-night snack before bed just to get through the day, it is a very good sign that your insulin is resistant to sugar and you are unable to metabolize fat for energy. So, if you find yourself mindlessly snacking or constantly thinking about the next time that you will be eating, it is actually one of the leading signs you’re dependent on sugar.

7. Once you start eating sugar you can’t stop.

Although this one seems obvious, the inability to stop eating sugar once you start is one of the most common signs you’re addicted to it. The consumption of sugar, especially in excess over time, can really influence the body’s hormones, specifically insulin, leptin, and ghrelin. Insulin is responsible for managing the body’s energy level and need for more sugar, while ghrelin is the hormone responsible for telling the body when it is hungry or not. However, overconsumption of sugar can cause ghrelin to become less sensitive and therefore can lead up to over-consumption of sweets even when we are not hungry. So, the more you consume sugar the less sensitive your insulin and ghrelin become, and the more sugar you need to get that same sugar “high”.

8. You feel irritable when you miss a meal.

Get cranky when you miss a meal? Feel irritable when you don’t have a snack? Get hangry during the day? Believe it or not, the body should be able to go multiple hours without eating without any negative symptoms, but for many people, this may seem almost impossible. Although symptoms can vary slightly from person to person, the irritable feeling you experience when you miss a meal is the body’s dependency on sugar for energy, inability to metabolize fat for fuel, and our brain’s inability to produce our feel-good neurotransmitter because of it.

9. You’ve tried to stop eating sugar, but you can’t.

If you’ve tried to cut it out, but just can’t, it is certainly one of the best signs you might be addicted to sugar. If you tried to cut back but started to go through withdrawal symptoms, it’s only natural to go back to your old ways. Although cutting out sugar cold turkey may work for some, it may be difficult for others, and therefore make it more difficult to quit. However, with the right approach and some well-planned steps, it can be done.

The Bottom Line

It is important to remember that not all sugar comes in the form of sugary treats and desserts, but can also come in the form of crackers, granola bars, sweetened beverages, and any other form of refined carbohydrates. Quitting sugar doesn’t mean that you will never eat sugar again, it simply means that when you do consume it, you will be able to do it under control.

Roasted Vegetable & Lentil Soup

Published on February 3, 2019 by Stephanie Kay

Lentil soup is a must when it comes to cold-weather meals and this soup is good enough to move to the top of your rotation. This lentil soup with roasted vegetables is a hearty one-pot meal that is high in fibre, chock-full of veggies, naturally gluten-free, and makes a great winter weeknight dinner or simple meal prep idea for filling lunches for the entire week.

Lentil Soup with Roasted Vegetables

 

Although most people are comfortable cooking with grains and beans, many people are still a little unsure and uneasy when it comes to cooking with lentils. The funny thing is, lentils are just as easy to cook (if not easier) than any bean or grain, and an incredibly versatile ingredient in the kitchen. Available in many different colours and varieties, lentils work well in soups, stews, curries, dhals, veggie burgers, salads, side dishes, or simply cooked on their own and topped with a fried egg! When it comes to lentils, my favourites are red and green because I think they have the best texture and flavour, but it all comes down to personal preference. This recipe calls for Puy lentils, a type of green lentil also known as French lentils, however, any green or brown lentil would work.

More Healthy Lentil Recipes:

  • Vegetarian Lentil Chili
  • Green Lentil & Spinach Curry
  • Golden Chicken & Lentil Soup
  • Make-Ahead Lentil Salad
  • French Lentil & Beet Salad

 

Print
Lentil Soup with Roasted Vegetables

Roasted Vegetable & Lentil Soup

Author: Stephanie Kay

This roasted vegetable and lentil soup is made with Puy lentils, also known as French lentils,  however, any type of green or brown lentil would work well.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 50 minutes
  • Total Time: 1 hour
  • Yield: 6 servings 1x
  • Category: Soups
  • Diet: Vegetarian
Print Recipe
Pin Recipe
Scale

Ingredients

  • 2 tablespoons olive oil
  • 1 small butternut squash, peeled and cubed
  • 2 carrots, peeled and sliced
  • 4 cloves garlic, skin on
  • 1 onion, diced
  • 1 teaspoon dried thyme
  • 1/4 teaspoon dried chillies
  • 1 cup Puy lentils, rinsed and strained
  • 6–8 cups vegetable or chicken broth
  • 4 stems kale, rinsed, ribs removed and roughly chopped
  • Sea salt
  • Black Pepper

Instructions

  1. Preheat oven to 450°F.
  2. Add carrots, squash and garlic to a large baking sheet and drizzle with half of the olive oil and season with a sprinkle of sea salt and black pepper. Transfer to the oven and roast for 20 minutes.
  3. When the vegetables are almost done cooking, start the rest of the soup. In a large pot, heat remaining oil on medium-high heat. Add onion, sprinkle with sea salt, and cook for 3-4 minutes until tender.
  4. Pour in lentils, thyme and chillies, stir to combine, and cook for an additional 30 seconds until fragrant.
  5. Once the vegetables are done roasting, remove pan from the oven and remove skins from garlic cloves. Once removed, transfer the vegetables to the pot with the onion mixture.
  6. Cover with broth, just enough to cover all of the vegetables, and simmer on low for 20 minutes. (You are best to put less broth and add more at the end as needed.)
  7. Add chopped kale, adjust broth level as needed, stir to combine and simmer on low for an additional 10 minutes.
  8. If you find the soup too liquidy, simply use the back of a fork to squash a few pieces of squash to thicken the soup.
  9. Season with additional salt and pepper to taste.

Nutrition

  • Serving Size: 1 serving
  • Calories: 267 calories
  • Sugar: 8 grams
  • Fat: 6 grams
  • Carbohydrates: 46 grams
  • Fiber: 8 grams
  • Protein: 12 grams

Keywords: green lentil, french lentil, vegetable, best, easy, healthy

Did you make this recipe?

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

How to Eat Healthy When You’re Busy

Published on January 31, 2019 by Stephanie Kay

News flash, being “busy” is not an excuse to not eat well. The truth is everyone is busy, it’s a way of life these days, and yet many people are still able to eat well and focus on their health goals. But, how do they do it? It’s honestly not as complicated as you may think. Yes, it may take a little planning or a little extra time, but it can be done. So, here are 6 ways to eat healthy when you’re busy.

6 Ways to Eat Healthy When You're Busy

6 Ways to Eat Healthy When You’re Busy

Here are 6 simple yet effective tips to help make eating healthy a breeze no matter how busy your schedule is.

1. Buy Pre-Made Food

Yes, in an ideal world you would cook everything from scratch, but that’s just not realistic. If you know you are about to be busy it’s important that you are kind to yourself and take shortcuts wherever you can. These days grocery stores carry plenty of healthy options that are pre-made and can help save you time in the kitchen. Items like pre-made soups and salads are great for quick and easy lunches, and items such as pre-marinated meats and frozen veggies can help you pull together a simple dinner in under 10 minutes. Most grocery stores carry hundreds of healthy pre-made foods that can help you eat healthy when you’re busy, you just need to look for them. Look around, be resourceful and read the ingredients; it is the single best way to know if you are making a healthy choice or not.

2. Keep Meals Simple

I know it’s fun to try new recipes and make elaborate meals, but when things get busy you need to get real with yourself. Instead of looking for new recipes or fancy meal ideas, it is important that you keep meals as simple as possible and focus on eating whole foods – that’s it. It may not be the best of your life, but it’s also not the last meal of your life. Not every meal is going to light off fireworks in your mouth, sometimes you just need to eat what will fuel your body, even if it’s boring.  Stick to the basics; hard-boiled eggs + carrots + almonds, tuna + salad + dressing, or frozen veggies + chicken, and if that doesn’t cut it for you, sheet pan meals are a great way to ensure you can make something healthy (without too much fuss) so you can eat well even when your schedule is tight.

3. Enjoy No-Cook Meals

Believe it or not, having a dinner composed of simple snack foods can still be considered a healthy meal, especially when chosen with care. There are plenty of things that you can buy in the grocery store that require absolutely no cooking at all which can help you pull together a meal in minutes; hummus, cheese, smoked salmon, olives, canned beans, prosciutto, tuna, fruits, veggies, etc… There is no need to over-complicated things, by simply pairing whole foods together you can easily create a delicious and well-balanced meal. So, instead of stressing over how “Instagram worthy” your meal is, just focus on reaching for whole food and, if no-cook meals are the way you need to do it, that’s absolutely fine.

4. Freeze Meals Ahead

When you do have time to cook, making an extra serving or double batch that you can freeze is one of the best ways to ensure that you can continue to eat healthy when you are busy. Although some people are concerned that freezing meals make them less nutritious, that is a nutrition myth that needs to go, as freezing meals is simply a convenient method of preservation and doesn’t do any harm. With the exception of a few ingredients, you can freeze just about anything and set your future self up for success to ensure you are able to eat well when things get hectic. In fact, the more you can learn to make your freezer work for you, the easier things will busy when life gets too busy to cook.

5. Chose Wisely When You Eat Out

Restaurant options have come a long way in the past few years and it is now much easier to find a healthy meal when you are dining out. In fact, these days you can find healthy whole-food options just about anywhere including airports, gas stations, coffee shops, and fast-food restaurants. Although the junk food options still line the aisles and get the best displays, finding a healthy option at any location can be done, you just need to look for it. Gas stations and convenience shops often carry simple snacks like nuts, jerky, and fresh fruit that you can use in a pinch, while fast-food restaurants offer fresh salads, soups, and bunless burger options. So, whether you are on the road or on the run, there is always something for you to choose from if you look for it.

6. Eat More Food Less Often

When time is of the essence, being strategic with when and how much you eat is important. If you chose to graze all day long and don’t have time to seek healthy options every time, it’s going to make eating well really difficult. Instead, opting to eat larger meals less frequently will help ensure that you can still eat healthy when you’re busy; perhaps that means eating a bigger breakfast or lunch to hold you over for multiple hours or picking up a bunch of snack food items that you can use to create a large meal. Not only does eating larger meals more often make eating healthy when you’re busy easier, but it is also great for balancing blood sugar, managing cravings, and supporting weight. So, cut out the mini-meals and eat enough food to keep you fuelled and full for hours to come so you don’t have to stress about finding healthy options when you’re short on time.

The Bottom Line

In reality, the only way to eat healthy when you’re busy is to make it a priority. You may need to prep a little in advance or take an extra minute or two to seek out a good meal, but I assure you it can be done. If you want to ensure that you eat well you need to get in the driver’s seat, take control of your food choices, and be as resourceful as you can. Do your best to keep meals simple, look for pre-made options, and focus on the basics; whole foods made of fruits, vegetables, meat, seafood, dairy, nuts, seeds, beans, lentils, and whole grains.

Turmeric Chicken Tray Bake

Published on January 27, 2019 by Stephanie Kay

This sheet pan turmeric chicken recipe is perfect for a quick and easy weeknight meal. Not only is it simple to prepare but it’s chock full of vegetables and warming spices to create a flavor-packed and well-balanced meal complete with protein, fiber, and healthy fats.

Turmeric Chicken Tray Bake

 

I’ve said it before and I will say it again, I love a sheet pan dinner! I mean, you just throw everything onto a sheet pan, pop it in the oven, walk away, and BOOM – dinner is ready. Ok, there may be a few more steps to it, but sheet pan dinners are still pretty darn simple.

Although you can use just about any cut of chicken you like, I opted to use chicken thighs in this recipe because I think they are highly underrated; not only are they inexpensive, but they are full of flavor and incredibly nutrient-dense. Chicken thighs have got a bad reputation for having dark meat and additional fat, but this is actually one of their biggest health benefits, not flaws. This turmeric chicken is a great weeknight meal or a simple meal prep idea that will give you a week’s worth of delicious and healthy lunches.

More Tray Bake Dinners:

  • Spanish Chicken Tray Bake
  • Greek Chicken Tray Bake
  • Asian Salmon Tray Bake

 

Print
Turmeric Chicken Tray Bake

Turmeric Chicken Tray Bake

Author: Stephanie Kay

For extra flavour, allow chicken thighs to marinate for at least an hour before cooking, however, this turmeric chicken can also be cooked immediately and still provide incredible flavour.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 40 minutes
  • Total Time: 50 minutes
  • Yield: 6 servings 1x
  • Category: Mains
  • Cuisine: Paleo, Gluten-Free, Dairy-Free
  • Diet: Gluten Free
Print Recipe
Pin Recipe
Scale

Ingredients

chicken:

  • 6 chicken thighs, bone-in, skin-on
  • 2 tablespoons olive oil
  • 1 teaspoon ground turmeric
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon black pepper
  • Fresh coriander, to serve

vegetables:

  • 6 carrots, peeled and chopped
  • 1 head cauliflower, florets removed
  • 1 red onion, cut into wedges
  • 1 tablespoon olive oil
  • 1/2 teaspoon cumin
  • 1/4 teaspoon salt
  • 1 pinch black pepper

Instructions

  1. Preheat oven to 400°F.
  2. In a large bowl, add chicken thighs and cover with olive oil, turmeric, garlic powder, onion powder, salt and pepper. Using your hands or thongs, toss the chicken thighs in the oil and spices until they are well coated. Set aside.
  3. On a large baking sheet, add chopped carrots, cauliflower and red onion, drizzle with olive oil, sprinkle with cumin, salt and pepper and, using your hands, and toss to combine.
  4. On the same baking sheet, add chicken thighs, skin side up, nuzzling them in between the vegetables.
  5. Transfer baking sheet to the oven to roast for 40-45 minutes or until the chicken skin is crispy and the veggies are tender.
  6. Serve warm and enjoy!

Nutrition

  • Serving Size: 1 serving
  • Calories: 343 calories
  • Sugar: 10 grams
  • Fat: 14 grams
  • Carbohydrates: 23 grams
  • Fiber: 7 grams
  • Protein: 34 grams

Keywords: baked, chicken thighs

Did you make this recipe?

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

 

 

 

Is Protein Powder Healthy?

Published on January 24, 2019 by Stephanie Kay

Pick up any health, fitness, or weight loss magazine and you will undoubtedly see articles and advertisements touting the health benefits of protein powder. From whey to hemp to soy, protein powders promise to be the solution to weight loss and a lean physique, and an essential part of a healthy diet, but is protein powder healthy?

Is Protein Powder Healthy?

What is Protein Powder?

I know this may seem like a silly question, but many people don’t actually know what protein powder is, how it is made or where it comes from. Protein powder is a dietary supplement made from powdered forms of protein sources such as dairy, eggs, rice, or peas. Protein powders are made by extracting the protein component of the food, through a variety of processing methods, to create a powdered form that can then be added to liquid for consumption. There are many types of protein powder available, including whey, eggs, beef, soy, rice, hemp, and pea, and depending on the exact formula being created, manufacturers may add a combination of vitamins, minerals, fats, and (sometimes) carbohydrates to the powder itself.

Protein Powder is Processed Food

Although protein powders come directly from whole food sources, it is important to understand that they are not whole foods themselves. Protein powders are not naturally occurring, there is no protein powder tree, plant, or bush, rather, protein powders are dietary supplements made from powdered forms of whole foods. Protein powders are created in laboratories, not kitchens, and although some versions are certainly better than others, all forms of protein powder are processed food in some way. In many cases, not only is the actual protein source processed, but protein powders often include artificial sweeteners, flavors, thickeners, and stabilizers to help make them more palatable and give them a better texture. (I mean think about it, powdered dairy, soy, hemp, or pea do not taste great on their own!) This is problematic not only because additives such as artificial sweeteners are detrimental to gut health and blood sugar, but the synthetic nutrients found in protein powder are not as easily absorbed by the body as whole food.

Yes, we need protein, but do we need powder?

Protein is needed for building and repairing muscles and tissues, and plays a very important role in red blood cells, hair, and fingernails and synthesizing hormones. With the average diet containing more and more processed and refined carbohydrates, the need for protein has increased and thus protein powders have grown in popularity with marketing and multi-level-marketing businesses launching protein powder lines all over the place. The average person requires roughly 0.8 grams of protein per kilogram of body weight each day, and although protein powder may be helpful for some to reach this number, protein powders don’t work exactly the same way whole food sources do. It is important to understand that just because a protein powder may contain X grams of protein and X milligrams of vitamins and minerals does not mean that your body will be able to digest, absorb and assimilate them as listed. When it comes to macro and micronutrients, the body is much better equipped to utilize them in their natural format as opposed to processed or synthetic versions of them. For example, the utilization of protein requires vitamin A, however many protein powders do not contain vitamin A, and vitamin A is depleted by high intakes of protein, which can defeat the purpose of taking protein powder in the first place. Moreover, many of the fat-soluble vitamins added to protein powders, including vitamins A, D, and E, are only absorbed in the presence of fat, which most protein powders do not contain. Yes, protein powder may contain protein, but that does not mean that drinking it will allow it to work exactly like whole food versions of it.

The Problem with Protein Powders

That is not to say that all forms of protein powder are bad, but when it comes to protein powder there are some important factors to consider in order to determine if it is actually a healthy option or not:

Ingredients: Like anything you buy in the grocery store, it is vital to read the ingredients.  Failing to read the ingredient list on your protein powder is like failing to read an ingredient list on anything else, and ignorance is not bliss when it comes to food. Because protein powders are a form of processed food (that does not taste great on its own), they often include items such as artificial sweeteners, vegetable oils, and additives making them less than ideal. The best protein powders contain simple ingredients; a source of protein, perhaps some flavoring, maybe a natural sweetener, and that is about it.

Source: Protein powders can come from many sources, however, not all sources are made the same way or work for people the same way. There is no one “best” protein powder source that will work for everyone; everyone is different and everyone digests food differently. Although one person may do well on whey protein, another may feel better on rice protein, while another will feel best on hemp protein. If you want to use a protein powder, it is vital that you pay attention to how it makes you feel; if you feel bloated and gassy every time you use it, it is a good sign that it is not the best source for you.

Quality: The same way potatoes are not the same as potato chips, and real cheese is not the same as Kraft Singles, not all protein powders are created equal. Different brands have different standards, and use different sources and different ingredients, making the spectrum of protein powder quality very wide. By choosing a “cheap” protein powder you are likely getting more fillers and additives and a lower-quality protein source. If you want to use a protein powder, it is important that you do your homework; read the ingredients, pay attention to what you are buying, and understand how it was made, and what it was made of. Because manufacturers are looking to make a profit, they have been known to cut corners at the expense of consumers, in fact, recently, some very well-known brands have been found to contain low to moderate levels of lead, arsenic, and mercury which are certainly less than ideal.

Quantity: Protein powders are supplements and they need to be treated as such. Even too much of a good thing can be a bad thing, and too much protein powder is not good for optimal health. Protein powders should be treated as an addition to a healthy diet, not a replacement for one. Although there is no exact amount of protein powder that is “too much”, if you are using multiple scoops per day or even a scoop every single day, you may want to re-evaluate your dietary and meal choices and focus more on creating balanced meals that support your health goals as opposed to using protein powder to make up for them.

So, Is Protein Powder Healthy?

The answer to this question is; it depends. Although there are some brands of healthy protein powder, not all brands are created equal, so if you want to use protein powder it is vital that you do your homework. When looking for a quality protein powder, read the ingredients, and test different sources. Protein powder is called a supplement because it is just that: a supplement to a healthy diet. If you struggle to include protein in your diet, a protein powder can be a good short-term aid, but should not be looked at as a long-term solution.

The Bottom Line

When it comes to protein, you are always better off opting for whole foods in their whole format. If you want to add more protein to your diet, that’s great, but before you rush out and buy a tub of cheap protein powder look at how you can add more protein to your diet from whole food sources such as eggs, dairy, poultry, meat, or plant-based sources like beans and lentils. Yes, protein is essential for health, but opting for whole foods over supplements will always be the best choice.

  • Previous
  • 1
  • …
  • 19
  • 20
  • 21
  • 22
  • 23
  • …
  • 41
  • Next

Hey, I’m Stephanie

– AKA RED –

I’m a nutritionist on a mission to change the way you look at food and teach you how to make real food work for real life in a realistic way.

Get to Know Me

Want A 7-Day Meal Plan?

Download my free 7-day meal plan, complete with a grocery list, for a week’s worth of easy healthy recipes that make real food work for real life.

  • facebook
  • instagram
  • pinterest

Shop My Cookbooks

My eCookbooks are filled with quick and easy real food recipes to help make eating well a breeze so you can crush your goals.

Learn More

Recipes

  • Dinner
  • Breakfast
  • Meal Prep
  • Snacks

Nutrition

  • FAQs
  • Tips
  • This vs. That
  • Weight Loss

Connect

  • Instagram
  • About
  • Cookbooks

About Stephanie

I’m a nutritionist on a mission to change the way you look at food and teach you how to make real food work for real life in a realistic way.

Learn More

Site Credits
2022 © Stephanie Kay Nutrition
To Top