Stephanie Kay Nutrition

Stephanie Kay Nutrition

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Dill Pickle Popcorn

Published on January 20, 2019 by Stephanie Kay

This homemade dill pickle popcorn is easy to make and packed full of flavour! Made with dried fill, onion powder, garlic powder, and the perfect combination of butter and salt, this popcorn is tangy, salty and savoury, and a great way to satisfy a craving in a much healthier way.

Dill Pickle Popcorn

 

Popcorn is one of my favourite snacks; it’s super simple to make, and can easily satisfy a crunchy, salty or savoury craving. Although it’s got a bit of a bad reputation, not all popcorn is created equal. Yes, the stuff at the movie theatre is delicious, but it’s also covered in vegetable oil and too many additives to list, however, when made at home popcorn is a highly underrated and nutritious snack. Not only is it simple to whip up on the stovetop, but plain or natural popcorn in microwavable bags is becoming easier and easier to find, and is a great shortcut if you don’t feel like popping the kernels yourself. But, to me, the best part about popcorn is the toppings; by simply combining some herbs and spices you can easily create any sweet or savoury flavour you like. Of all of the flavours, dill pickle is one of my personal favourites and, after polling you all on Instagram, it appears it is one of yours too!

This dill pickle popcorn is salty and savoury and everything in between, and the perfect movie night snack that you can feel good about eating since it is just as good for you.

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Dill Pickle Popcorn

Dill Pickle Popcorn

Author: Stephanie Kay

This dill pickle popcorn seasoning is quick and simple to prepare. If you want to make it in advance, simply double or triple the recipe to make a larger batch and store it in a glass jar or container in the pantry until needed.

  • Author: Stephanie Kay
  • Prep Time: 5 minutes
  • Cook Time: 5 minutes
  • Total Time: 10 minutes
  • Yield: 4 servings 1x
  • Category: Snacks
  • Diet: Gluten Free
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Ingredients

Popcorn:

  • 1/4 cup corn kernels (or 1 bag plain microwave popcorn)
  • 4 tablespoons butter

Dill Pickle Seasoning:

  • 1 teaspoon dried dill
  • 1 teaspoon onion powder
  • 1 teaspoon garlic powder
  • 1/2 teaspoon mustard powder
  • 1/2 teaspoon coriander, ground
  • 1/2 teaspoon sea salt

Instructions

  1. Heat 2 tablespoons of butter in a heavy bottom pot on medium heat and allow to melt.
  2. Once melted, add corn kernels, cover with a lid and allow all kernels to pop. (If using microwave popcorn, pop as per bag directions and omit the first 2 tablespoons of butter from the recipe.)
  3. While the popcorn is popping, combine all of the spices in a small bowl or jar and set aside. Melt the remaining 2 tablespoons of butter in a small saucepan or dish in the microwave and set aside.
  4. Once the popcorn is ready, drizzle with melted butter and sprinkle with dill pickle seasoning to your liking.

Nutrition

  • Serving Size: 1 serving
  • Calories: 143 calories
  • Sugar: 1 gram
  • Fat: 12 grams
  • Carbohydrates: 8 grams
  • Fiber: 2 grams
  • Protein: 2 grams

Keywords: seasoning, kernel, healthy, easy

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Chocolate Banana Oatmeal

Published on January 13, 2019 by Stephanie Kay

Who says you can’t have chocolate for breakfast? This chocolate banana oatmeal is a healthy, naturally sweetened, high-fiber, 10-minute breakfast you can whip up any day of the week.

Chocolate Banana Oatmeal

 

I know what you are thinking; how on earth is she recommending chocolate for breakfast? I get it, but it’s not as odd as you may think. Chocolate itself is not necessarily unhealthy, rather, the format that it comes in can be. Chocolate bars and products made of processed cacao with tons of added sugar are certainly less than ideal, but using a cacao or cocoa powder in cooking or baking is just like using any other spice. Although cacao and cocoa are heavily debated in the nutrition community, I think both can be a healthy choice.

Cacao is the most natural form of chocolate, also known as the cacao bean. Once harvested, cacao beans are fermented and roasted (much like coffee) before being further processed to create chocolate products. Cacao powder is derived directly from the cacao bean, while cocoa powder is cacao that has been roasted at a high temperature which causes damage to some of its natural antioxidant properties. Unfortunately, these terms are often used interchangeably by manufacturers making things confusing for consumers, but both can be a healthy choice when you opt for high-quality versions with no additives or added sugar.

Believe it or not, cacao powder (or cocoa) is a natural source of fat and protein, so a little sprinkle into your oatmeal can help to create a delicious and well-balanced meal of this chocolate banana oatmeal.

 

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Chocolate Banana Oatmeal

Chocolate Banana Oatmeal

Author: Stephanie Kay

I made my chocolate banana oatmeal with water, however, whole milk, almond milk and coconut milk would all work just fine. Plus, if you can’t find cacao powder, cocoa powder would just as well!

  • Author: Stephanie Kay
  • Cook Time: 10 minutes
  • Total Time: 10 minutes
  • Yield: 1 serving 1x
  • Category: Breakfast
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Ingredients

  • 1/2 cup rolled oats
  • 1 1/4 cups water or milk of your choice
  • 2 teaspoons cacao powder
  • 1/2 teaspoon vanilla extract
  • 1 pinch of sea salt
  • 2 teaspoons maple syrup
  • 1 banana, sliced

Instructions

  1. In a small saucepan, combine rolled oats, water/milk, cacao powder, vanilla extract and sea salt, and bring to a boil.
  2. Reduce to a simmer and cook on low heat for 5-8 minutes, stirring frequently, until all of the liquid has been absorbed and oats are tender.
  3. Once cooked, transfer oatmeal to a bowl, drizzle with maple syrup and top with sliced banana.

Nutrition

  • Serving Size: 1 bowl
  • Calories: 304 calories
  • Sugar: 22 grams
  • Fat: 1 gram
  • Carbohydrates: 65 grams
  • Fiber: 8 grams
  • Protein: 7 grams

Keywords: banana, easy, healthy, gluten-free, sugar-free

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How to Stick to a Healthy Diet

Published on January 10, 2019 by Stephanie Kay

When it comes to following a healthy diet, getting started is the easy part, but sticking to those changes for the long term is tough. Whether it’s a party, a vacation, or a late-night snack on the couch that derails your game plan, keeping those healthy habits going is often the hardest part for people. The good news is, it doesn’t need to be so complicated and you don’t need to be perfect, in fact, it’s quite the opposite. So let’s discuss some simple strategies for how to stick to a healthy diet so you can make those healthy habits last for the long term.

How to Stick to a Healthy Diet

How to Stick to a Healthy Diet

Struggling to stick to your diet plan? Here are 9 simple tips to help keep you on track.

1. Start with Realistic Expectations

First things first, if you want to change your diet habits, and really change them, you need to have realistic expectations. If you think you are going to lose 20 pounds in one month, you are likely setting yourself up for frustration and failure. Although that’s the way things work on The Biggest Loser, that’s not the way things work in the real world. No matter what your goals are, just chill out, relax and take things one day at a time.

2. Pick the Diet Style that Works for You

The thing about eating well is that you need to enjoy what you are doing if you want to keep doing it. If Jane at the office started following a certain diet and lost some weight, that’s great for Jane, but that may not be great for you. If you chose to follow the latest fad diet but don’t actually enjoy that style of eating, it’s not going to last. You need to think about what you like and what you don’t like, and what you are willing to change and what you are not willing to change. There are about a hundred different ways to eat well, and in order to make it last, you need to pick the style that works best for you.

3. Don’t Change Too Much Too Fast

It is said that it takes anywhere from 3 weeks to 2 months to create a habit, and in order to stick to a healthy diet you need to create healthy habits, not just make changes. Anyone can make a change for one week or two weeks, but in order to make those changes last, you need to turn them into habits. As opposed to changing what you eat, when you eat, how you eat, and how much you eat all at once, break it up into small manageable chunks. Change one meal at a time, one ingredient at a time, or one drink at a time. Although it may seem like a slow process at first, the slower you make the changes the more manageable it will be to keep them and the easier it will be to troubleshoot them if something goes wrong.

4. Let Go of the ‘All-or-Nothing’ Approach

One of the biggest mental blocks for people is going into their diet changes with an “all or nothing” approach; you are either doing everything perfectly all of the time or you are doing nothing at all. I can tell you from first-hand experience that does not work!  You will eat cake again, you will eat chips again, and you will drink wine again. Instead of kidding yourself and trying to do it all perfectly forever, you need to focus on creating new habits that help to minimize your problematic habits, but still allow you to live your life. You aren’t going to “ruin” all of your progress just because you ate one piece of cake, you may slow it down a little, but you won’t ruin it. It is important to keep in mind that having a treat here and there is actually an important part of the process, you just can’t have it here, there and everywhere. Of course, keeping it to a minimum is key, but you don’t need to keep it to nothing at all.

5. Set Your Environment Up for Success

The people, the places and the things around you are paramount to your success. The food you bring into your kitchen, the people at your office, and the places you eat are going to impact how well you will you do. So, if you want to stick to a healthy diet, it is vital that you pay attention to the things you are in control of and take control of them. You are in control of the food that goes into your grocery cart. You are in control of the food that comes into your house. You are in control of what you pack for lunch. You are in control of what you order at a restaurant. And you are in control of what you put in your mouth.  Consider the people, the places, and the things that may make it more difficult for you to stick to a healthy diet at times and create a plan of attack. Don’t play the blame game, take charge, take control, and make your health a priority.

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Change is hard, learning is awkward, and trying new things is uncomfortable, but if you can accept that and work through it, things are going to be a whole lot more comfortable on the other end.

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6. Don’t Forget to Mix Things Up

Oatmeal for breakfast, salad for lunch, and chicken for dinner is a great choice but that can only last for so long before it gets boring. Yes, keeping things simple at the beginning is helpful for consistency, and there is nothing wrong with eating the same thing over and over if that works for you, however, the moment you start to get bored it is important that you mix things up. Food is supposed to be fun, and there are a million different recipes and ways of cooking that will keep things fun and help you stick to a healthy diet. Get creative, experiment and don’t be afraid to try new things. You may not like all of them, and that’s totally ok, but the more tools you can add to your toolkit the easier it will be to keep things going for the long term.

7. Get Comfortable with Being Uncomfortable

Sticking to a healthy diet can get ugly at times. You may get angry at times, you may get frustrated at times, and guess what, that’s great. Change is uncomfortable, but you need to go through that uncomfortable change to get comfortable on the other end. You are going to say no to things you love, but you are going to find new things you love. You are going to eat things you may not thoroughly enjoy, but you are going to find new foods you enjoy. You are going to miss out on activities you like, but you are going to find new activities you like. If you are comfortable never cooking, snacking on cookies, and watching your favourite TV shows after work, it is going to be uncomfortable for you to start cooking your meals, snacking on carrots, and going to the gym after work, but it is going to be worth it. You need to get out of your own way and be willing to work. Change is hard, learning is awkward, and trying new things is uncomfortable, but if you can accept that and work through it, things are going to be a whole lot more comfortable on the other end.

8. Create a Support System

Sticking to a healthy diet when you are the only one in your environment trying to do so is hard. Can it be done? Of course, but it is a heck of a lot easier when you’ve got people around you supporting you. Maybe it’s a co-worker, maybe it’s a friend, or maybe it’s a family member, but if you can find someone to join your team it’s going to make the journey a whole lot more fun. Having someone to talk to will help you troubleshoot the hard times and celebrate the good times. You don’t need to shout it from the rooftops, but having a handful of people who are on the same page as you will make things a whole lot easier.

9. Thinks About What Motivates You

In my opinion, eating well is not a choice, it is a necessity. Taking care of yourself and your body is the most basic and fundamental form of self-care, unfortunately, not everyone sees it this way. We are all different, have different values and different priorities, and are motivated by different things. They are not right or wrong, they are simply different. However, in order to do anything, not only stick to a healthy diet, you need a reason to do so. Some people are motivated by weight, some people are motivated by energy, some people are motivated by digestive issues, some people are motivated by the environment, and some people are motivated by family. Regardless, it is important that you consider why you are doing this in the first place. You may have one reason or you may have 10 reasons, but you need to find a reason. It may not be the same reason forever, in fact, it is good if it changes, but in order to stick to a healthy diet and continue to eat well for the long term you need to understand the reasons that are important to you.

Maple-Glazed Salmon Bowls

Published on January 6, 2019 by Stephanie Kay

Sweet and sticky, these maple-glazed salmon bowls are super simple to prepare, not to mention a perfectly well-balanced meal. This maple-glazed salmon can be served on its own in under 30 minutes or whip up the entire bowl for a hearty and healthy weeknight meal.

Maple-Glazed Salmon with Brown Rice

 

I get that salmon is not everyone’s favorite. If you didn’t grow up eating fish, it can be a bit of an acquired taste but incorporating seafood into your diet is great for overall health. Not only is salmon a great source of protein, but it is a great source of fat, specifically omega-3 fatty acids which many people are lacking in their diet. Two of the easiest ways to make salmon more enjoyable for those who aren’t seafood fans are 1) buying a high-quality source, and 2) adding a great sauce or marinade. Fortunately, with a little know-how – like this recipe – you can create a flavor-packed salmon recipe with minimal ingredients and effort.

 

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Maple-Glazed Salmon Bowls

Maple-Glazed Salmon Bowls

Author: Stephanie Kay

This maple-glazed salmon is served with brown rice and bok choy, however, you could certainly use white rice or any leafy green that you like.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 50 minutes
  • Total Time: 1 hour
  • Yield: 2 servings 1x
  • Category: Mains
  • Method: Baked
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Ingredients

Maple- Glazed Salmon:

  • 2 salmon fillets
  • 2 tablespoons maple syrup
  • 1 tablespoon soy sauce or coconut aminos
  • 1 clove garlic, grated
  • Sea salt
  • Black Pepper

Bowls:

  • 1/2 cup wild rice
  • 2 heads baby bok choy
  • 1 teaspoon sesame oil
  • Sea salt
  • Sesame seeds, optional
  • Spring onions, optional

Instructions

  1. Combine rice, 1.5 cups of water and a pinch of sea salt in a small pot and bring to a bowl. Once boiling, reduce to a simmer and allow to cook for 45-50 minutes until rice is tender and can be fluffed with a fork.
  2. Once the rice has been cooking for 20 minutes, preheat oven to 400°F.
  3. In a small bowl, add maple syrup, soy sauce and garlic, and whisk to combine.
  4. Place salmon fillets skin side down in a small baking dish and season with sea salt and black pepper, and cover with maple syrup mixture.
  5. Transfer the salmon to the oven to bake for 20 minutes or until it can be flaked gently with a fork.
  6. When salmon has 10 minutes remaining, cook the bok choy. Heat sesame oil in a pan on medium-high heat, and gently trim ends from bok choy to break into individual leaves.
  7. Add bok choy to the pan, season with a pinch of sea salt and cook for 5-6 minutes until bright green in colour.
  8. Once everything is cooked, prepare the bowls; split the rice evenly between two bowls, top with salmon and bok choy, and sprinkle with sesame seeds and spring onions as desired.

Nutrition

  • Serving Size: 1 bowl
  • Calories: 422 calories
  • Sugar: 15 grams
  • Fat: 10 grams
  • Carbohydrates: 48 grams
  • Fiber: 3 grams
  • Protein: 39 grams

Keywords: maple soy glazed, maple syrup, baked, healthy

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Mediterranean Orzo Salad

Published on December 30, 2018 by Stephanie Kay

Made with orzo pasta, sundried tomatoes, vegetables, and a simple lemon dressing, this orzo pasta salad recipe is filled with all of the flavors of the Mediterranean. This Mediterranean orzo salad recipe is a great make-ahead meal or meal prep idea that you can whip up in under 30 minutes and will create delicious lunches for the entire week to come!

Mediterranean Orzo Salad

Mediterranean Orzo Salad

Although orzo looks like rice it’s actually a form of pasta, and although pasta has a bad reputation when it comes to eating well, it can certainly be included in a healthy diet in appropriate amounts. It’s important to keep in mind is that, when it comes to carbs, quality always trumps quantity so being mindful of the type you buy is vital. The best way to ensure that you are buying healthy pasta is the same way you do with any food, and that is to simply read the ingredients. Pasta is actually made of very simple ingredients, namely flour, eggs, water, and salt, so look for brands with limited items listed on the label. The best thing about orzo is that it holds up very well once cooked, so you can make it in advance and it will keep for days in the fridge.

I used specific vegetables in this recipe, however, you can truly add just about anything you like; cherry tomatoes, olives, and a little crumbled feta would all work very well. Plus, if you wanted to make this Mediterranean orzo pasta salad gluten-free simply swap the orzo for gluten-free pasta (such as rice or chickpea) or medium-grain white rice and it would work just as well.

More Mediterranean Salad Recipes:

  • Make-Ahead Three Bean Salad
  • Make-Ahead Lentil Salad
  • Summer Bean Salad
  • Mediterranean Couscous Salad

 

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Mediterranean Orzo Salad

Mediterranean Orzo Salad

Author: Stephanie Kay

This Mediterranean orzo pasta salad can be made in advance and stored in the fridge for up to 3 days. For additional flavour, feel free to top it with some crumbled feta cheese or goat cheese.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 10 minutes
  • Total Time: 20 minutes
  • Yield: 4 servings 1x
  • Category: Salads
  • Cuisine: Mediterranean
  • Diet: Vegetarian
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Ingredients

  • 1 cup orzo, dry
  • 1 yellow bell pepper, diced
  • 1 red onion, diced
  • 2 spring onions, diced
  • 1/2 cup artichoke hearts, diced
  • 1/4 cup sun-dried tomatoes, diced
  • 1/4 cup parsley, minced
  • 1/4 cup olive oil
  • 1 lemon, juiced
  • 2 cloves garlic, grated or minced
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon black pepper

Instructions

  1. Bring a large pot of water to a boil and cook orzo according to package directions, typically 7-10 minutes. Once cooked, strain and rinse under cold water to cool, and set aside.
  2. While the orzo is cooking, prepare the vegetables and dressing. Chop the bell pepper, red onion, spring onions, artichokes, sun-dried tomatoes and parsley into a dice.
  3. In a small bowl or jar, combine the olive oil, lemon juice, garlic, sea salt and black pepper. Set aside.
  4. Once the orzo has cooled, add orzo and vegetables to a large salad bowl and cover with dressing. Toss well to combine and ensure that the salad is well coated with the dressing.
  5. Season with additional salt and pepper to taste as needed.
  6. The salad can be serve immediately or stored in the fridge for up to 3 days.

Nutrition

  • Serving Size: 1 serving
  • Calories: 285 calories
  • Sugar: 8 grams
  • Fat: 15 grams
  • Carbohydrates: 31 grams
  • Fiber: 6 grams
  • Protein: 6 grams

Keywords: pasta salad, Greek, lemon, best ever, cold, easy

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Garlic Mashed Cauliflower

Published on December 23, 2018 by Stephanie Kay

Made with cauliflower, garlic cloves, chicken broth, butter, and a drizzle of olive oil, this garlic mashed cauliflower is the perfect side dish for any cold-weather meal. Complete with the creamy texture of traditional mashed potatoes, this mashed cauliflower recipe works well for a special occasion, celebration, or simple weeknight dinner.

Garlic Mashed Cauliflower

Garlic Mashed Cauliflower

I love mashed potatoes, like really love them, and to be clear, I don’t think there is anything wrong with them. Potatoes are a whole food that is completely acceptable in a healthy diet, but there is also nothing wrong with mixing things up once in a while – enter mashed cauliflower.

Cauliflower has become a very trendy vegetable, people are making everything from pizza crust to crackers with it, but I think it’s best served in a rich and creamy form as a mashed cauliflower. Not only is it delicious, but this garlic mashed cauliflower is a great low-carb alternative for anyone working on a weight loss goal, with a restricted diet, or looking to balance their blood sugar. Paired with some simple ingredients, and a lot of garlic, a humble head of cauliflower creates a satisfying side dish that the whole family will love.

 

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Garlic Mashed Cauliflower

Garlic Mashed Cauliflower

Author: Stephanie Kay

I find cauliflower quite watery when cooked, so I didn’t add any extra milk, cream or liquid. If you want to make this garlic mashed cauliflower (also known as cauliflower mashed potatoes) extra rich and creamy, you can simply add a little grated parmesan cheese.

  • Author: Stephanie Kay
  • Prep Time: 5 minutes
  • Cook Time: 25 minutes
  • Total Time: 30 minutes
  • Yield: 4 servings 1x
  • Category: Sides
  • Cuisine: Low-Carb, Keto
  • Diet: Low Calorie
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Ingredients

  • 1 head cauliflower
  • 4 cloves garlic, peel removed
  • 4 cups chicken or vegetable broth
  • 2 cups water, plus more as needed
  • 2 tablespoons butter
  • 1/2 tablespoon olive oil
  • Sea salt
  • Black pepper
  • Parsley, chopped (optional)

Instructions

  1. Remove the leaves from the cauliflower, break the cauliflower up into florets or chop up the head into pieces.
  2. In a large pot, combine broth, water, cauliflower, and garlic, adding extra water as needed until cauliflower is completely covered.
  3. Bring to a boil and then cook on a simmer for 15-20 minutes until cauliflower is tender and can easily be pierced with a fork.
  4. Once cooked, in a large colander, strain cauliflower and garlic cloves (do not discard garlic).
  5. Return strained cauliflower and garlic to the original pot (off the heat), add butter, olive oil, and season with salt and pepper.
  6. Using a potato masher, mash together until a smooth consistency is formed. If you want it extra creamy, add ingredients to a food processor and blend until smooth.
  7. Season with additional salt and pepper to taste, and sprinkle with chopped parsley as desired.

Nutrition

  • Serving Size: 1 serving
  • Calories: 69 calories
  • Sugar: 6 grams
  • Fat: 1 gram
  • Carbohydrates: 14 grams
  • Fiber: 4 grams
  • Protein: 4 grams

Keywords: keto, best, creamy, healthy, easy

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!

How to Eat Healthy Anywhere

Published on December 20, 2018 by Stephanie Kay

Although many people worry about what to eat when they are on the road or traveling, it’s actually quite simple. In fact, it doesn’t matter if you are at a gas station, a coffee shop, or a fast-food restaurant, there is always a healthy option. So, whether you are at the airport or at a work event, here are simple tips to eat healthy no matter where you go.

How to Eat Healthy Anywhere

 

The first thing that I want to address, and say loud and clear, is that just because you are eating outside of the four walls of your house does not mean that things need to fall apart. In truth, you can find healthy options just about anywhere you go, you just need to look for them. It doesn’t matter if you are in an airport or on a road trip, the same rule always applies; focus on real food. That means looking for vegetables, fruit, protein, whole grains, beans, lentils, nuts, and seeds. You may not end up eating the most exciting or elaborate meal, but sometimes you just need to eat like it’s your job and save the fun stuff for another time.

How to Eat Healthy Anywhere

I’ve already shared some healthy tips for dining out and some tips for eating healthy when you’re busy, so these are just some extra tips to help you find a healthy meal wherever you go.

Airports

Contrary to popular belief, airports are actually a very easy places to eat well. Of course, as with any public space, there are lots of fast food spots, but there are also lots of sit-down restaurants, coffee shops, and convenience shops that will offer lots of whole food options. My top tip at an airport? Once you get to your gate do a little walk around and check out all of the options around you before you commit to anything. Scout out all of the different places, consider all of your menu options, and then you can make the best choice. It may take 5 minutes (at most), but it’s well worth the time.

Gas Stations

While gas stations are not known for their fresh food delicacies, it is becoming increasingly easy to find healthy options at gas stations, especially larger chains. Many gas stations now have small fresh food fridges where they carry things like fruit, cheese, boiled eggs, and sandwiches. You may not find a full meal, but a combination of an apple, a piece of cheese, a boiled egg, and a pack of nuts can help to create a balanced meal while keeping things as close to real food as possible.

Dinner Parties

When someone invites you to their house, the last thing you want to do is be rude, but the truth is you don’t have to. While you may not be in control of what is being served for dinner, you are always in control of what you put in your mouth. Focus on the healthiest food on your plate first and save the other stuff for last. If there is something you really don’t want to eat, just politely decline it but don’t make a big deal about it. You don’t need to explain yourself or give a long-winded story as to why you don’t want to eat it, just say “no, thank you” or “I’m full right now, thanks”, and move on. If you make a big about it, it will be a big deal to everyone else, but if you don’t, they likely won’t even notice.

Fast Food Restaurants

Fast food restaurants have come a long way in the past number of years, and although my first recommendation would be to avoid them altogether, if you do find yourself at one it’s actually quite easy to find a decent meal. Most fast found chains now offer salads with protein, no, it may not be the most perfect salad ever, but it is still a great way to get a lot of veggies in one go. Plus, don’t be shy to customize your order and ask to omit the cheese or ask for dressing on the side so you can control things a little bit more. In addition to salads, you can order a burger but ask for it “protein-style” or in a lettuce wrap instead of a bun. I would actually argue that the quality of the bun and the toppings on the burger are worse than the actual burger itself, so if you can control those two things you will be a step ahead.

Coffee Shops

Although coffee shops are mostly known for baked foods, many also offer simple items like oatmeal or yogurt. In most cases, the most unhealthy part of coffee shops is not actually the food, but the coffee itself. Once you start ordering flavored coffees with syrups, whipped cream, and sprinkles, things can start to get dangerous. Instead, try and keep things simple with regular coffee, plain lattes, cappuccinos, and teas, because those flavored coffee drinks are more milkshakes than actual coffee.

Work Events

Whether it’s a client dinner or conference, going in prepared and keeping things simple is the best way to get through a work event. If you are going to a client dinner, look up the menu before you go so you are not tempted in the moment or by what other people order. If you are at a conference or work function, try to bring something with you just in case; fruit, nuts, or something small you can pack in your bag. I would also recommend scouting out what restaurants or options might be located around the venue so you can pop out and grab something quickly during a break. If you are being fed on location, scan the buffet options and look for vegetables and protein. You may have to pick something apart or make some adjustments, but there is likely an option there that will work.

Grocery Stores

If you are on the road and sick and tired of eating at restaurants, hit up a grocery store and see what you can find. I’m not suggesting that you buy groceries and start cooking your own meals, but a lot of grocery stores have deli counters with pre-made options or fridges with grab-and-go meals. This is also a great place to buy simple items like fruit, veggies, nuts, or bars that you can use at a later date.

The Bottom Line

I can assure you that no matter where you are, there is always a half-decent healthy option, you just need to look for it. It may take a little more time or a little customization, but it can be done. Just focus on looking for vegetables, fruit, protein, whole grains, beans, lentils, nuts, and seeds, and you will do just fine.

Lemon Shortbread Cookies

Published on December 16, 2018 by Stephanie Kay

Rich and buttery, these gluten-free lemon poppy seed shortbread cookies are a fun holiday treat that everyone can enjoy.

Lemon Shortbread with Poppy Seeds (Gluten-Free)

 

Shortbread is a traditional Scottish baked good made from one part sugar, two parts butter, and three parts flours. It is crisp and flaky while still being rich and buttery and pairs perfectly with any cup of tea or coffee. Although I don’t think there is anything inherently unhealthy about traditional shortbread, it is made with real food, after all, I recognize that not everyone can eat flour for different dietary reasons, so this almond flour version is a fun alternative to the classic recipe.

The almond flour in this recipe provides a nice crumbly base for the shortbread, while the arrowroot powder helps to give them a little extra starch to help create crispy texture. I opted to cut my cookies into perfect circles, however, feel free to create any holiday shape you like!

More Gluten-Free Cookie Recipes:

  • Salted Dark Chocolate Cookies
  • Oatmeal Chocolate Chip Cookies
  • Apricot Pistachio Oatmeal Cookies

 

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Lemon Shortbread with Poppy Seeds (Gluten-Free)

Lemon Poppy Seed Shortbread

Author: Stephanie Kay

These healthy lemon shortbread cookies are gluten-free and paleo for everyone to enjoy. This recipe makes 12 cookies, however, you can easily double the batch if you were looking to make more!

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 15 minutes
  • Total Time: 25 minutes
  • Yield: 12 cookies 1x
  • Category: Desserts
  • Method: Baked
  • Diet: Gluten Free
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Ingredients

  • 1 cup + 2 tablespoons almond flour
  • 2 tablespoons arrowroot powder
  • 1 1/2 tablespoons raw cane sugar
  • 1/2 teaspoon vanilla extract
  • 1/8 teaspoon sea salt
  • 1/2 tablespoon lemon zest, about 1 lemon
  • 1/4 cup butter
  • 1/2 tablespoon poppy seeds

Instructions

  1. Preheat oven to 350°F and line a baking sheet with parchment.
  2. In a large bowl, combine the almond flour, arrowroot powder, cane sugar, vanilla extract, sea salt, and lemon zest, and stir to combine.
  3. Crumble the butter into small chunks and add it bit by bit using your hands to combine it with the flour mixture until a dough begins to form.
  4. Add poppy seeds to the dough mixture, and use your hands to knead the dough until it forms a ball.
  5. Place the ball of dough between two pieces of parchment paper. Using a rolling pin, roll the dough until it is ¼ inch thick.
  6. Cut out shapes using the desired cookie cutter shape, and transfer to a lined baking sheet until all of the dough has been used.
  7. Transfer cookies to the oven and for bake for 12-15 minutes until golden brown.
  8. Once baked, remove and allow them to cool completely on baking rack. The cookies can be stored in an air-tight container for up to 5 days or in the freezer for several months.

Nutrition

  • Serving Size: 1 cookie
  • Calories: 107 calories
  • Sugar: 2 grams
  • Fat: 6 grams
  • Carbohydrates: 5 grams
  • Fiber: 1 gram
  • Protein: 2 grams

Keywords: gluten-free, paleo, almond flour, bars, healthy, easy, best

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4 Reasons to Always Read the Ingredients

Published on December 13, 2018 by Stephanie Kay

When it comes to making healthy food choices, the ingredients list is one of the best tools you have at your disposal. Unfortunately, many people don’t read the ingredients, forget to, and miss out on key information when reading food labels. So, here are 4 important reasons to read the ingredient list on everything you buy so you can be sure you are making the very best choice you possibly can.

4 Reasons to Always Read the Ingredients

I constantly talk about the importance of reading the ingredient list, and yet, every day people fail to do so. People opt for items they think are healthy choices only to later realize that they were duped by good marketing and labeling. The good news is, you don’t need to be an expert to read an ingredient list, it’s actually very simple, you simply need to make sure you do it.

1. The Front of a Package Tells you Nothing

Although it is full of pretty text, images, and colors, the front of a box, package, or bag doesn’t tell you much about what is in it. Yes, it may tell you what it is, but unless you dig deeper than the front of a label you can easily get duped into thinking you are making a healthier choice than you actually are. Food labels are littered with marketing buzzwords that honestly don’t mean much unless you know what the actual ingredients are. Something may be labeled “high in protein”, “rich in fiber” or “gluten-free” but those same products may contain added sugars, additives, and preservatives making them a less-than-ideal choice. For instance, many “healthy” yogurts are labeled as all-natural, high-protein, rich in probiotics, and contain more sugar than your average chocolate bar, but you wouldn’t know this if you didn’t read the ingredients. If anything, the front of a package is just an advertisement, so take it with a grain of salt.

2. The Nutrition Facts are Contextual

The nutrition facts panel is the little box of numbers and percentages found on the back of any packaged food product, and although is relevant, it’s only truly relevant if you know the source of these nutrients, which are the ingredients. I know people love to look at the numbers; how many grams of protein, how many grams of carbs, and how much of your daily vitamins and minerals, BUT, if you don’t know the source of those grams of protein, grams of carbs, vitamins and minerals you missing the point. Just because something is high in protein does not mean it is a healthy choice, and just because something is low in carbs also does not mean it is a healthy choice. The numbers and percentages listed are only relevant if the ingredients in that product are from whole foods, not if they are coming from ultra-processed food sources that are devoid of their own nutrients. It’s easy to make an item high protein or low carb by manipulating the ingredients in it, the same way it’s easy to increase the vitamin and mineral content of a food by adding fortified versions, however, they will never be as good for you or work as well as a whole food version of it. So, you can certainly look at the nutrition facts, but you need to make sure you read the ingredients first.

3. Ingredients are More Important than Calories

Don’t get me wrong, calories are important, but understanding the source of the calories you are consuming is arguably just as important, if not more. People are obsessed with calories when, in reality, we should be obsessed with ingredients. It is important to understand that not all calories are created equal and the source of the calorie matters far more than the number. You can make any food low in calories by processing the life out of it and filling it with additives and preservatives, but that doesn’t mean it’s good for you. The purpose of eating is to seek nutrients, not avoid calories, and if you focus on the ingredients over the numbers, you can do exactly that.

4. Ignorance is Not Bliss

Not reading the ingredient list is not taking an active role in your own health, and failing to do so makes you part of the problem. Yes, it is incredibly frustrating that food manufacturers are sneaky and lead us to believe that things are healthier than they seem, however, by not reading the ingredient list on the items you buy you are perpetuating the cycle. Every time that you buy something at the grocery store you are voting with your dollars and by purchasing processed foods you are voting to make more of them. Purchasing power is real, and if you only spend your money on items you believe in you are forcing manufacturers to produce better options. There is nothing wrong with buying pre-made or pre-packaged food items, in fact, there are lots of healthy options available, you simply want to ensure that the items you are choosing are made with ingredients from whole foods.

The Bottom Line

The ingredient list is the single best tool at your disposal to determine if a food product is a good choice or not. In fact, it is the only way to determine if the item is made of real food or if it contains added sugars, vegetable oils, and additives. So, every time that you buy something at the grocery store; read the ingredients. It doesn’t matter if you are buying yogurt, tomato sauce, or hummus, reading the ingredient list is the most powerful nutrition tool you have.

Mushroom & Beef Risotto

Published on December 9, 2018 by Stephanie Kay

Rich and creamy, this mushroom and beef risotto feels like a fancy and decadent meal, and yet it is easy to make for even the most amateur of cooks. Enjoy it as a main course or a side dish to your favorite grilled steak, chicken, or fish.

Beef & Mushroom Risotto

 

Risotto has a reputation for being hard to make but, in reality, it is incredibly simple to prepare. Just a little bit of time and a lot of love can turn some humble rice into an incredible meal. Risotto is typically made with some form of broth to help give the rice a depth of flavor, but it also adds a lot of nutritional benefits.

Although bone broth has become popular and trendy in the last number of years, it is a traditional ingredient that has been around for many, many centuries. Bone broth, of any kind, is a rich source of collagen and minerals which has been shown to reduce inflammation and support gut health. Bone broth is easy to make at home, in fact, I have a simple chicken broth recipe on the blog, however, if you don’t have the time it is also becoming increasingly available in stores.

More Healthy Risotto Recipes:

  • Butternut Squash & Sage Risotto
  • Lemon Butter Asparagus Risotto

 

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Beef & Mushroom Risotto

Mushroom & Beef Risotto

Author: Stephanie Kay

This beef risotto recipe calls for a mixture of mushrooms, however, you can easily use whatever you have on hand, as simple button mushrooms work very well.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 50 minutes
  • Total Time: 1 hour
  • Yield: 4 servings 1x
  • Category: Mains
  • Cuisine: Italian
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Ingredients

  • 4 cups mixed mushrooms, sliced
  • 2 shallots, minced
  • 1 clove garlic, minced
  • 2 tablespoons butter
  • 2 tablespoons olive oil
  • 1 cup arborio rice
  • 4 cups beef broth
  • ½ cup fresh parmesan cheese, grated
  • Sea salt
  • Black Pepper
  • Fresh parsley, roughly chopped, to serve

Instructions

  1. In a large saucepan on medium, heat half of the butter and olive oil, add mushrooms, season with a pinch of salt, and cook for 4-5 minutes until tender and have reduced in size. Remove the mushrooms from the pan and set aside.
  2. In the same pan, add the remaining butter and olive oil, add shallots and garlic, and cook on medium heat for 3-4 minutes until shallots are translucent.
  3. Add rice, stir to combine, and cook for an additional 1 minute.
  4. Reduce heat to medium-low and add ½ cup of broth. Cook, stirring gently until all of the liquid is absorbed. Add remaining broth in ½ cup batches at a time, stirring until all of the liquid is absorbed, before adding more, until all of the broth has been absorbed and the rice is tender, approximately 30-35 minutes. (Depending on your rice, you may need to add more broth or water. Just continue to add liquid until the rice is well cooked with a rich and creamy texture.)
  5. Once all of the liquid has been absorbed, return mushrooms to the pan, along with parmesan cheese, and stir to combine.
  6. Season with salt and pepper to taste. Serve immediately with more parmesan cheese and freshly chopped parsley on top as desired.

Nutrition

  • Serving Size: 1 serving
  • Calories: 346 calories
  • Sugar: 2 grams
  • Fat: 16 grams
  • Carbohydrates: 40 grams
  • Fiber: 1 gram
  • Protein: 12 grams

Keywords: beef stock, wild, healthy, creamy, easy, best

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How to Spot a Fake Sourdough

Published on December 6, 2018 by Stephanie Kay

Sourdough is hands down the healthiest type of bread. Made with only three ingredients; flour, water, and salt, sourdough is simple and natural, the way bread should be. However, with the rise in popularity of sourdough, and all of its health benefits, food companies, and grocery stores are jumping on the bandwagon, unfortunately, more and more fake sourdoughs are popping up in grocery stores, and consumers are being tricked into thinking they are getting the real deal. So, let’s discuss these clever marketing tactics, so you know how to spot a fake sourdough, and what to look for instead.

How to Spot a Fake Sourdough

What is real sourdough bread?

Real sourdough bread is a work of art. It takes time, patience, and lots of love. Real sourdough is made by slowly fermenting flour, water, and salt, to create a sourdough starter, or natural leaven, which is then used to make the dough rise. The initial sourdough starter is then kept alive through ongoing feedings for the purpose of leavening additional bread dough in an ongoing manner, and it is the actual process of natural leavening with wild yeast that defines a loaf as sourdough. This is a lengthy multi-stage process that takes days to complete but produces the most natural (and delicious) form of bread.

However, because there is no legal definition of sourdough, there is nothing to stop manufacturers from selling substandard products. Despite the fact that traditional sourdough ingredients are flour, water, and salt, many store-bought versions include added yeast, ascorbic acid, vinegar, and oil. So, although many grocery stores may carry bread labeled “sourdough”, more often than not they are in fact fake sourdough. Real sourdough takes time and large food manufacturers don’t have this time so they will take shortcuts to create products faster and at a cheaper price. Real authentic sourdough costs more than a standard loaf of processed bread, because of the time, effort, and quality ingredients it takes to create it.

How to Spot a Fake Sourdough

The good news is, spotting a fake sourdough is not as complicated as it may seem. In fact, with a little know-how you can easily identify the real deal from the imposters, so here are some of the important things to look for when you are trying to differentiate sourdough from “sourfaux”.

  • Includes Simple Ingredients: Real sourdough will only contain three ingredients; flour, water, and salt. On a label, this can include flour, water, salt, and “culture” or “starter” which refers to the natural leaven used to make the bread rise, however, the ingredients should not include anything else.
  • Does Not Include Yeast: If you see yeast listed as an ingredient in sourdough, you can be sure that it is not an authentic sourdough. The yeast used in modern baking is a processed food that does not allow for the natural fermentation of the grains, which is what gives sourdough bread its beneficial health properties.
  • No Sweetener: Real sourdough does not require any sugar or sweetener to activate the yeast because it uses a natural fermentation process. So, if a sweetener is listed, you can be sure that it is not real sourdough.
  • Expires Quickly: It is important to keep in mind that real food goes bad, and sourdough is real food. Therefore, if your sourdough has an expiry date that is weeks or months away, you can be sure it is not an authentic sourdough.

The Bottom Line

The best way to determine if sourdough is real or fake is to read the ingredients. In most cases, you won’t find real sourdough at a grocery store or local supermarket. Big box chains just don’t take the time or have the skills to create and sell authentic sourdough. If you want the real deal, which you should, look for a local bakery, specialty shop, or farmers’ market that specialized in authentic sourdough. Although it may seem like a headache, I can assure you it is well worth the time, cost, and effort to get the real deal.

Carrot Pecan Muffins

Published on December 2, 2018 by Stephanie Kay

A family-friendly and healthy carrot muffin recipe with no added refined sugar! Moist and fluffy, these healthy carrot muffins are naturally sweetened with applesauce and maple syrup, packed full of rolled oats, and filled with crunchy pecans making them a delicious and nutritious snack.

Healthy Carrot Muffins with Oats and Pecans

 

I used to tell people (and sometimes still do) that muffins are cupcakes because, in reality, they are. I mean, compare any muffin recipe to any cupcake recipe and you are essentially looking at the same thing. The worst part of any muffins recipe is the type and amount of added sugar they contain, and the type of oil that they contain. Most conventional muffin recipes are made with refined sugar and processed vegetable oils, neither of which is a good idea. Not to mention, many grocery store muffins are made with extra preservatives and additives that don’t have any place in a healthy whole foods diet.

Fortunately, with a few simple adjustments, you can make homemade muffins a whole lot healthier! Instead of processed sugar, I opted to use a natural sweetener, in this case, maple syrup and opted for coconut oil instead of vegetable oil, however, you could also use butter or olive oil if you like. This healthy carrot muffin recipe makes 12 fluffy muffins that you can use for quick grab-and-go breakfasts or healthy snacks.

Want more healthy muffins recipes? Be sure to check out all of these delicious flavours!

  • Blueberry, Oatmeal & Maple Muffins
  • Raspberry Yogurt Muffins
  • Mixed Berry Muffins
  • Healthy Pumpkin Muffins
  • Apple Cinnamon Muffins
  • Banana Nut Muffins

 

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Healthy Carrot Muffins with Oats and Pecans

Healthy Carrot Muffins

Author: Stephanie Kay

These healthy carrot muffins are naturally sweetened with maple syrup, packed full of rolled oats and loaded with crunchy pecans making them a delicious and healthy treat. I used ginger and nutmeg in my recipe, however, if you are not a fan you can simply omit them from the recipe.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Yield: 12 servings 1x
  • Category: Snacks, Desserts
  • Method: Baked
  • Cuisine: American
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Ingredients

  • 1 1/2 cups all-purpose flour or whole wheat flour
  • 1 cup rolled oats
  • 1 1/2 teaspoons baking powder
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon sea salt
  • 1 teaspoon cinnamon
  • 1/2 teaspoon ginger (optional)
  • 1/4 teaspoon nutmeg (optional)
  • 2 eggs
  • 1 cup peeled and grated carrots (2–3 carrots)
  • 1/2 cup apple sauce
  • 1 teaspoon vanilla extract
  • 1/4 cup coconut oil, melted
  • 1/2 cup maple syrup
  • 1/3 cup pecans, roughly chopped

Instructions

  1. Preheat oven to 400°F.
  2. In a large mixing bowl, combine all of the dry ingredients; flour, rolled oats, baking soda, baking powder, sea salt, cinnamon, ginger, and nutmeg. Stir with a wooden spoon to ensure everything is combined.
  3. In a separate mixing bowl, combine all of the wet ingredients. Crack eggs into bowl and whisk together, add shredded carrots, apple sauce, vanilla extract, melted coconut oil, and maple syrup, and stir to combine.
  4. Add wet ingredients to the dry ingredients, and using a wooden spoon or spatula and stir well to combine. Add in chopped pecans and stir gently into mixture.
  5. Grease muffin tins with extra coconut oil or butter, or add muffin liners, and divide the batter evenly between the 12 muffin cups.
  6. Transfer muffin tray to the oven and bake for 20-22 minutes or until a toothpick comes out clean.
  7. Place the muffin tin on a cooling rack to cool and run a butter knife along the outer edge of the muffins to loosen them from the pan. Allow muffins to cool slightly, about 5 minutes, and then remove from muffin tin to cool further.
  8. Muffins can be stored at room temperature for 2 days, in the refrigerator for up to 5 days, or frozen for up to 3 months.

Nutrition

  • Serving Size: 1 muffin
  • Calories: 180 calories
  • Sugar: 10 grams
  • Fat: 8 grams
  • Carbohydrates: 29 grams
  • Fiber: 2 grams
  • Protein: 4 grams

Keywords: healthy, oatmeal, oats, applesauce, easy

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Why Balancing Blood Sugar is Key

Published on November 29, 2018 by Stephanie Kay

Although many people recognize that their blood sugar is important, few recognize how it affects them on a daily basis, and how balancing their blood sugar is key to managing so many of their day-to-day symptoms, feelings, and activities. So let’s discuss blood sugar and discover why balancing blood sugar is so important for your health.

Why Balancing Blood Sugar is Key

 

What is blood sugar?

Sugar, or glucose, is the body’s main source of energy, and the term “blood sugar” refers to the amount of energy (sugar) present in our bloodstream at one given time. Sugar is produced when we break down any form of carbohydrate, from oatmeal to candy, and is absorbed from our digestive tract into our bloodstream to be used as a source of energy for the body. So, the term blood sugar simply refers to the amount of sugar (or glucose) in your blood at a given time.

Understanding Balanced Blood Sugar

Our blood sugar is the master controller that dictates our hunger, our cravings, and our energy. We feel our best when our blood sugar is balanced; not too high or not too low. Balanced blood sugar helps keep our brain healthy, our energy levels stable and our mood balanced. However, when disrupted, our blood sugar can lead to increased sugar cravings, irritability, poor sleep, brain fog, anxiety, low energy and weight gain, and in the longer term, diabetes. It is important to understand that balancing blood sugar is not only important for those with diabetes or severe health conditions, balancing blood sugar is important for everyone.

How Blood Sugar Works

Your blood sugar is controlled by two main hormones; insulin and glucagon. Every time that you eat, your pancreas creates insulin that is released into the bloodstream to regulate blood sugar. Insulin is essentially the traffic controller of your bloodstream; it determines how much sugar is kept in your bloodstream and how much sugar is stored in your cells. When you eat carbohydrate-based foods, they are broken down into glucose which goes into your bloodstream. When this occurs your pancreas produces insulin to help regulate the amount of sugar in your bloodstream and transfers the glucose to your cells, specifically your liver cells, your muscle cells, and your fat cells. Insulin’s job is to unlock the door to your cells, so that glucose can go into the cells, and out of the bloodstream. This process helps to bring your blood sugar levels back down to a normal range, and also provides the necessary energy for our cells to function.

When Blood Sugar is Disrupted

However, when you eat a meal with a lot of sugar, or carbohydrates, you end up giving your body more glucose than it actually needs at one given time. In a balanced state, the body should be able to regulate this excess glucose and bring down blood sugar levels within an hour or two, but when sugar or carbohydrate-rich foods are consistently over-consumed, this process becomes stressed.

As you continue to over-consume carbohydrate-rich foods, your body needs more and more and more insulin to manage your blood sugar. Eventually, your body becomes resistant to this insulin response, which means that insulin is no longer able to unlock your cell doors. This creates two problems; excess glucose begins to accumulate in the bloodstream (also known as high blood sugar), and the cells become starved for energy because insulin is unable to unlock the doors to let glucose into them. This is known as insulin resistance.

The Problem with Insulin Resistance

When the body becomes resistant to insulin, many issues can arise. Although you may be consuming carbohydrate-based foods, your cells become starved for energy because insulin can no longer unlock the doors to allow glucose into them. This means that you end up feeling low on energy and you end up craving more and more sugar and carbohydrate-based foods because our cells are “starved” for energy. Additionally, as you become insulin resistant it becomes more and more difficult for the body to burn body fat, and easier and easier for you to gain weight. Why? Because when our blood sugar is high, our body does not see the need to burn body fat (our backup fuel) for energy, and our high blood sugar levels encourage fatty acids in the bloodstream to go into fat storage.

So, when you are insulin resistant and your blood sugar is disrupted, you end up with low energy, more cravings, irritability when you miss a meal, trouble sleeping, trouble concentrating, and increased fat storage, especially around your belly.

How to Balance Blood Sugar

The good news is, disrupted blood sugar and insulin resistance can be corrected with changes in diet and lifestyle habits.

Monitoring the quantity and quality of your carbohydrate intake is a very important factor in balancing your blood sugar. Minimizing processed carbohydrates like crackers, granola bars, baked goods, bread, pasta, sugary drinks, and sweets is vital to minimizing dips and spikes in blood sugar levels. Instead, opt for whole food carbohydrates such as whole grains (rice, oats, quinoa, etc…), bean, lentils, fruit, and vegetables which will help to stabilize blood sugar levels since they are high in fiber and nutrient-dense.  Additionally, ensuring that you are eating balanced meals that contain a source of protein and fat is also imperative to balancing blood sugar. Protein helps to balance blood sugar levels, and fat helps to slow the absorption of glucose into the bloodstream.

Finally, lack of or poor sleep can cause cells to be less sensitive to insulin, so getting adequate sleep is important, while exercise helps to encourage glucose to go into your muscle cells, which helps to manage blood glucose levels, so getting daily activity is also beneficial.

The Bottom Line

At the end of the day, the simplest way to start balancing your blood sugar is to focus on whole foods. Whole foods come packed with fiber, nutrients, proteins, and fats, and do not include copious amounts of refined sugars which are detrimental to blood sugar. When it comes to carbohydrates, it is important to focus on quality over quantity, and ensure that you create a balanced meal, with protein and fat, every time that you eat.

Chicken and Rice Soup

Published on November 25, 2018 by Stephanie Kay

This healthy chicken and rice soup is quick and easy to prepare and loaded with veggies, juicy chicken, and tender rice, making it a delicious, nutritious, and well-balanced meal. Not only does it work well as a healthy weeknight dinner, but it keeps incredibly well in the fridge or freezer so it’s a great make-ahead meal for healthy lunches.

Chicken and Rice Soup

Chicken and Rice Soup Recipe

In the past few weeks, I’ve been talking a lot about the importance of eating well-balanced meals. There are lots of complex and crazy formulas that you can find online to help design a well-balanced meal, however, as with everything I teach, I like to keep things as simple as possible. In order to create a well-balanced meal, all you need to do is ensure that your meal includes some carbohydrates, protein, and fat, and this chicken and rice soup does just that. By simply combining some veggies, some chicken, some rice, and some olive oil in this soup, you can ensure that you are creating a filling and balanced meal. I made this chicken and rice soup with chicken breasts, however, if you want to up the fat content a little you could use chicken thighs, and if you’d rather use wild or brown rice, you can certainly do that too.

 

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Chicken and Rice Soup

Chicken and Rice Soup

Author: Stephanie Kay

This chicken and rice soup recipe is made with chicken breasts, however, you could make it with chicken thighs just as easily. You could also swap the white rice for wild or brown rice, but you will need to increase the cooking time a little.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 45 minutes
  • Total Time: 55 minutes
  • Yield: 6 servings 1x
  • Category: Soup
  • Cuisine: American
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Ingredients

  • 1 tablespoon olive oil
  • 1 onion, diced
  • 3 carrots, peeled and diced
  • 3 stalks celery, sliced
  • 2 cloves garlic, minced
  • 1 teaspoon dried thyme
  • 1 bay leaf
  • 2 chicken breasts or 4 chicken thighs, boneless and skinless
  • 1 cup long-grain white rice (basmati or jasmine)
  • 4 cups chicken or vegetable broth
  • 4 cups water
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon black pepper
  • Fresh parsley, to serve

Instructions

  1. In a large pot on medium heat, warm olive oil. Add onion, carrots, celery, and garlic and cook for 4-5 minutes until onions are translucent and vegetables are tender.
  2. Add salt, pepper, and thyme, and stir to coat the vegetables. Pour in broth and water, add rice and bay leaf, and stir to combine.
  3. Submerge raw chicken breasts/thighs in the broth, reduce the heat to a simmer, cover with a lid and allow to cook for 30 minutes. Skim off any excess foam that produces on the top of the soup once cooked.
  4. After 30 minutes, remove the chicken from the pot and place it on a cutting board. Using two forks, shred the chicken into small bite-size pieces.
  5. Return the shredded chicken to the pot and simmer the soup, covered, for an additional 10 minutes. If you find the soup too thick, simply add some extra broth or water until it reaches the consistency of your choice.
  6. Once cooked, season the chicken and rice soup with additional salt and pepper to taste, and serve with a sprinkle of fresh parsley.

Nutrition

  • Serving Size: 1 serving
  • Calories: 253 calories
  • Sugar: 6 grams
  • Fat: 4 grams
  • Carbohydrates: 38 grams
  • Fiber: 3 grams
  • Protein: 16 grams

Keywords: chicken breast, chicken thighs, chicken broth, white rice, vegetables, easy, homemade, healthy

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What is processed food anyway?

Published on November 15, 2018 by Stephanie Kay

It goes without saying that real food is always the best choice when it comes to nutrition, and although processed food should be limited, not all prepared food is a bad choice. In fact, some pre-made items are still very healthy options and can help you save time and money in the kitchen. So let’s break down prepared foods, and the different types, and focus on which to limit and which to avoid.

What is processed food?

What is Processed Food?

By definition, processed food is a food item that has had a series of changes made to it and is no longer in its natural state. Processed foods are made by adding fats, oils, sugars, salt, and other culinary ingredients to ‘fresh’ or ‘whole’ foods to make them more durable by various methods of preservation. They are foods that are prepared prior to purchase and typically come in a box or bag and contain more than one item in the list of ingredients. Therefore, processed food can include bread, cheese, salted, pickled, or cured meats, fish and seafood, and vegetables, legumes, fruits, and animal foods preserved in oil, brine, or syrup.

The Spectrum of Processed Foods

Because the definition is so broad, the food items that can be included are also very broad. Based on the definition, everything from bagged spinach to microwave dinners is considered processed food, however, they fall on a spectrum from minimally processed to heavily processed based on exactly what has been done to them.

Minimally processed foods are those that are pre-prepped for convenience and have had little to no processing such as pre-cut vegetables, bagged spinach, roasted nuts, or frozen meat. On the contrary, ultra-processed foods are those that have been through multiple processes, contain many added ingredients, and are highly manipulated.

Consider the example of corn, the further along the processing spectrum you move, the more refined, the more manipulated and the more ingredients the corn contains; fresh corn (unprocessed), frozen corn (minimally processed), microwave popcorn (processed), corn chips (processed), and high fructose corn syrup (ultra-processed).

Processed Food vs. Junk Food

It is important to understand that not all processed food is junk food, however, all junk food is processed. Ultra-processed foods are formulations of industrial ingredients derived from food that include preservatives and additives and contain little (if any) real food. These foods are shelf-stable, cheap, and convenient to eat. They have been processed to a point that they can remain in stores for months, if not years, and commonly include fast food, sugary drinks, snacks, chips, candies, cookies, sweetened milk products, sweetened cereals, and sauce and dressings.

Is All Processed Food Unhealthy?

Nope. Minimally processed or prepared foods are not necessarily bad options, in fact, they are a great asset to a healthy diet. Opting for minimally processed or prepared foods such as pre-cut and washed vegetables, frozen fruit, canned beans, or pre-made hummus is a great way to cut down on time in the kitchen. In fact, using prepared foods is like having a sous-chef and can help make mealtime a whole lot less stressful!

How to Determine if a Product is Healthy or Unhealthy

The only way to know if the food in question is a good or bad choice is to read the ingredients list. If the item in question only contains whole foods and ingredients you understand, it is likely a great choice. On the contrary, if the item in question contains ingredients that are difficult to understand, appear to be made in a lab, or are not considered real food, it is likely an ultra-processed food and therefore not a good choice.

The Bottom Line

At the end of the day, real food will always be the best option, but there is certainly a time and a place for pre-made food. Minimally processed foods can be included in a healthy diet for convenience and there are plenty of healthy store-bought items that you can find at any grocery store. Simply focus on reading the ingredient list on everything you buy, and avoid the ultra-processed food items as much as you possibly can.

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