Stephanie Kay Nutrition

Stephanie Kay Nutrition

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Flourless Chocolate Chip Squares

Published on November 11, 2018 by Stephanie Kay

Made with a humble can of chickpeas, these flourless chocolate chip squares are naturally sweetened and naturally gluten-free for a delicious, yet healthy, treat! Paired with a big cup of coffee or a warm cup of tea, these gluten-free blondies or flourless chocolate chip squares are the perfect afternoon snack.

Gluten-Free Chocolate Chip Squares

 

At first glance, I know baking with chickpeas might sound a little odd, but, trust me, it works! Similar to black bean brownies, these gluten-free chocolate chip squares are ooey and gooey and everything you want out of a dessert. In fact, using chickpeas in this recipe not only adds some fiber and plant-based protein but gives these squares their moist and tender texture. I used dark chocolate chips in this recipe because I am a nutritionist after all, but if you wanted to use milk chocolate chips they would also work just fine.

More Flourless Desserts:

  • Flourless Chocolate Cake
  • Salted Dark Chocolate Cookies

 

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Gluten-Free Chocolate Chip Squares

Flourless Chocolate Chip Squares

Author: Stephanie Kay

These gluten-free chocolate chip squares are made with peanut butter, however, almond butter, cashew butter or sunflower seed butter would all work just fine!

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Yield: 9 servings 1x
  • Category: Desserts
  • Method: Baking
  • Cuisine: American
  • Diet: Gluten Free
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Ingredients

  • 14oz can chickpeas, strained and rinsed
  • 1/2 cup peanut butter, almond butter or cashew butter
  • 1/4 cup maple syrup
  • 1 teaspoon vanilla extract
  • 1/2 teaspoon cinnamon
  • 1/2 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon sea salt
  • 1/3 cup chocolate chips

Instructions

  1. Preheat oven to 350°F.
  2. Grease an 8 x 8-inch baking pan with butter or coconut oil and set aside. You can use a 9 x 9-inch baking pan, however, your squares will be a little short in height.
  3. In a food processor or blender, combine all of the ingredients (except the chocolate chips) and blend until well combined and a thick and sticky batter forms.
  4. Once blended, gently fold in chocolate chips until evenly incorporated in the batter.
  5. Pour the batter into the baking pan and use a spatula to spread out the batter evenly across the pan.
  6. Transfer the pan to the oven and bake for 20-25 minutes until golden brown on top and a toothpick comes out clean.
  7. Once cooked, allow the gluten-free chocolate chip squares to cool completely before slicing into 9 pieces.
  8. Store in an air-tight container for up to 5 days, or in the freezer for several months.

Nutrition

  • Serving Size: 1 slice
  • Calories: 152 calories
  • Sugar: 4 grams
  • Fat: 8 grams
  • Carbohydrates: 17 grams
  • Fiber: 3 grams
  • Protein: 5 grams

Keywords: blondies, gluten-free, flourless, chickpeas, chocolate chips, peanut butter

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9 Well-Balanced Meal Ideas

Published on November 8, 2018 by Stephanie Kay

Whether you are eating breakfast, lunch or dinner, creating a balanced meal is key to ensuring that you are nourished, satisfied, and energized. Although it might seem like a complicated formula, creating a balanced meal is actually quite simple, and once you know how to do it, you will be able to put delicious and healthy meals together in a pinch. So here are 9 well-balanced meal ideas and some quick tips on exactly how to do it.

9 Well-Balanced Meal Ideas

The Components of a Balanced Meal

I’ve already shared a full post on the blog about how to create a balanced meal, but in case you missed it, here is a little refresher: ensure that every meal you eat contains carbohydrates, protein and fat.

Think of it like ticking a box; at every meal look to see if there is a source of carbohydrate, protein, and fat on your plate or bowl, and if there is, you are good to go. In fact, it doesn’t matter whether your carbohydrates come in the form of fruits, vegetables, grains or legumes; your protein in the form of meat or plant-based options; or your fats in the form of oils, nuts, seeds or avocados, as long as you can tick the box for all three macronutrients you are creating a balanced meal.

One little tip that is very helpful is to remember that some foods can play “double-duty” and tick the box for more than one macronutrient. For example, nuts and seeds can tick the box for both fat and protein, while beans and lentils can tick the box for carbohydrates and protein. You can also tick the boxes multiple times within the same meal. Regardless of how you do it, the most important thing is that the boxes are actually ticked. The more familiar you are with the different sources of macronutrients the easier it will be to create balanced meals.

So, to help paint you a picture of how simple this can actually be, here are 9 balanced meal ideas that you can use for breakfast, lunch and dinner.

Well-Balanced Breakfasts

1. Banana Almond Oatmeal

Why this is a Balanced Meal: Carbohydrates (oatmeal + banana) + Protein (almond butter) + Fat (almond butter)

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A bowl of oatmeal on its own is simply a big serving of carbs, however, by adding a handful of nuts, or nut butter, you can easily add some protein and fat to help tick all of the boxes. Although not necessary, the addition of fruit can provide some natural sweetness and some added fibre, and a sprinkle of cinnamon goes a long way to provide flavour without adding any sugar.

2. Avocado Toast & Eggs

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This breakfast combination is as straightforward as they come; the toast serves as a source of carbohydrates, the eggs serve as a source of protein, and the avocado serves as a source of fat. However, you could easily swap the toast for potatoes or the avocado for butter and still have a well-balanced meal to start the day. Plus, consuming the whole egg as opposed to the egg white not only adds a little extra fat to the meal but adds a ton of fat-soluble nutrients as the yolk is the most nutrient-dense part of the egg.

3. Veggie & Cheese Omelette

Why this is a Balanced Meal: Carbohydrates (veggies) + Protein (eggs) + Fat (egg + cheese)

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It is important to keep in mind that carbohydrates do not always need to come in the form of potatoes, bread, and pasta, as vegetables are also an important and nutrient-dense source of carbohydrates. Paired with a little dollop of high-quality cheese, this veggie omelette is a great way to incorporate extra veggies, nutrients and added fibre into your morning meal. However, if you find yourself short on time in the morning you can whip up a make-ahead egg bake like my Greek Omelette Casserole or Western Omelette Muffins that you can eat hot or cold, and grab-and-go in the morning.

Well-Balanced Lunches

4. Chicken Salad

Why this is a Balanced Meal: Carbohydrates (spinach + veggies ) + Protein (chicken) + Fat (avocado + dressing)

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A salad is one of the quickest and simplest ways to create a balanced meal; just be sure to include some protein and a good dressing and you’ve got a well-balanced meal ready in a pinch. Something like my Chopped Chicken Salad is a great meal prep idea for a week of healthy lunches.

5. Quinoa & Chickpea Buddha Bowl

Why this is a Balanced Meal: Carbohydrates (vegetables + quinoa + chickpeas) + Protein (quinoa + chickpeas) + Fat (dressing)

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Buddha bowls are a great way to add a ton of colour, a ton of flavour, and all of the macronutrients in next to no time. When adding protein to a salad, you don’t always need to use a meat variety, as there are plenty of plant-based protein options that work just as well. Although items like chickpeas, beans, lentils, and quinoa are predominantly sources of carbohydrates, they do contain some protein which can help you tick all of the macronutrient boxes. My Meal Prep Buddha Bowls and Hummus Buddha Bowls are delicious options that will ensure you have a balanced meal.

6. Protein Bistro Box

Why this is a Balanced Meal: Carbohydrates (crackers + veggies + hummus) + Protein (hummus + almonds) + Fat (hummus + almonds + olives)

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For those days when you just don’t have time to put together a whole meal, a little platter or bistro box works just fine! As long as you include a variety of ingredients, you can easily create a balanced meal that looks good and taste good too. Hummus is a quick and easy way to include a little protein in meals, and with so many options available you won’t get bored of it very easily.

Well-Balanced Dinners

7. Pesto Chicken, Rice & Broccoli

Why this is a Balanced Meal: Carbohydrates (rice + broccoli) + Protein (chicken) + Fat (pesto)

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Sometimes the simpler you keep your meals, the easier it is to ensure that they are well-balanced. When choosing a lean cut of meat, like a chicken breast, it is important to add a good source of fat that otherwise is not present. If you opt for a fattier cut of meat you don’t need to worry about it as much since you’ve got the fat built right in, but if not, a dollop of pesto is always a simple (and delicious way) to add some healthy fat to a meal.

8. Salmon Stir-Fry

Why this is a Balanced Meal: Carbohydrates (vegetables) + Protein (salmon) + Fat (salmon + sesame oil)

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Vegetables are a great way to include carbs in a meal, and the more variety you can include the better. Using salmon in this dish helps to add both protein and healthy fat, however, using a high-quality marinade in the stir fry will also ensure you get some added fats in the meal. This meal is a twist on my Rainbow Chicken Stir-Fry, I just swapped the chicken for salmon and used a bag of frozen mixed vegetables instead of fresh.

9. Chickpea Curry

Why this is a Balanced Meal: Carbohydrates (squash + chickpeas + veggies) + Protein (chickpeas) + Fat (coconut milk)

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Curries are one of my favourite dinner ideas because they are so versatile and quick to prepare! You can essentially use any type of protein you like, chicken, fish, beef or vegetarian, and by simply combining it with your favourite veggies, a can of coconut milk and some spices, you can tick all of the macronutrient boxes to create a well-balanced meal. Depending on what type of curry you make, you can serve it with a side of rice for a source of carbohydrates, or work the carbs right in like I did in this recipe with some potatoes, squash or vegetables. This meal is a version of my Yellow Chickpea & Squash Curry that not only makes a great well-balanced dinner but is a great meal prep idea for a week’s worth of balanced lunches.

What Your Cravings Really Mean

Published on November 1, 2018 by Stephanie Kay

Whether it’s the saltiness of potato chips, the richness of chocolate, or the creaminess of ice cream, food cravings are something that we have all experienced. They often come out of nowhere and can be difficult to overcome until you indulge in that salty, rich, or creamy treat. However, cravings are generally a sign of something occurring in the body, and if you can learn to listen you can learn to tackle them before they get out of control. So here is a breakdown of what your cravings mean and what you can do about them.

What Your Cravings Mean

What are Cravings?

Food cravings are both a blessing and a curse. On one hand, they are a form of communication from the body, and, on the other hand, they can trigger us to eat the exact foods we are trying to avoid. Cravings are different from hunger in the fact that they are a way of our body asking for exactly what it needs. The human body is smart and intuitive, and our cravings are signs of what our body may be deficient in or what processes may not be working optimally. Cravings are not only influenced by our chemical makeup, but also by our environment. Often times we crave certain foods based on certain situations, feelings, or habits. For instance, you may crave popcorn at the movies, crackers when you get home from work, or ice cream when you are sad, not necessarily because your body is asking for it, but because you have associated those foods with those situations and feelings.

What Your Cravings Mean

Certain cravings can be an indication of the state of our diet, our blood sugar, and the nutrients we are deficient in, so if you pay attention, you can give the body exactly what it needs, in the very best format.

Carbohydrate Cravings

What it Means: A constant craving for carbohydrates, specifically in the processed form, is usually an indication of insulin resistance, hypoglycemia, or plain old fatigue. Carbohydrates are the body’s primary source of energy so when we are looking for an energy boost we crave simple and refined carbohydrates in the form of items like crackers, cookies, bread, and granola bars. Re-occurring cravings for refined carbohydrates are also a sign of insulin resistance as the body is demonstrating its inability to regulate blood sugar (and therefore energy) effectively, so you end up needing more, more often, to feel energized. Additionally, given there is not adequate fiber, vitamins, or minerals present in these forms of carbohydrates your cravings can actually become heightened over time. By eating a bagel for breakfast, granola bar for a snack, a sub for lunch, and pasta for dinner, you actually perpetuate the cycle of carbohydrate cravings. And not to be forgotten, poor sleep is also a trigger for carbohydrate cravings since the body will seek extra sources of energy to keep going.

What to do About it: In order to reduce carbohydrate cravings, replace refined carbohydrates at meals with vegetables, sweet potatoes, beans, lentils, and whole grains such as rice, oatmeal, or quinoa. These whole food sources of carbohydrates are rich in fiber and nutrients, and will therefore not disrupt blood sugar as refined versions will. Additionally, try to add a source of protein to every meal, be it meat-based or plant-based, as this will help to balance your blood sugar, keep yourself fuelled for longer periods of time, and keep cravings at bay.

Sugar Cravings

What it Means: Sugar is our brain’s preferred source of fuel and therefore we have been programmed to seek it out, however, our biology has not caught up to the fact that sugar is now readily available. Similar to carbohydrates, common causes of sugar cravings include insulin resistance, as well as dehydration, stress, and poor gut health. Dehydration is actually one of the most common causes of sugar cravings because a lack of fluid intake can make it more difficult for the body to metabolize glycogen (stored glucose) for energy, so our bodies crave sugar to provide us with a quick source of energy. Sugar also helps to temporarily reduce feelings of stress by increasing our dopamine levels, the body’s happy neurotransmitter, giving us a temporary boost in pleasure. Moreover, a disrupted microbiome and lack of beneficial bacteria in the gut can cause us to crave sugar since yeast and bacteria actually thrive on sugar. So the more disrupted your gut health is, the more you may actually experience sugar cravings which only continues the negative cycle of poor gut health.

What to do About it: Not only is it important to try and limit obvious sources of sugar like candy and ice cream, but it is vitally important to look for hidden sources of sugar. Unfortunately,  these are the sources of sugar that become more problematic over time so it is important to read all labels and look for common keywords for sugar. Additionally, in an effort to help manage blood sugar, add more fiber-rich vegetables and protein to meals, and focus on eating more whole grains, potatoes, beans, and lentils as opposed to pasta, bread, and crackers. And finally, avoid consuming large amounts of natural sugar such as dried fruit, honey, and maple syrup, because even natural sources of sugar can perpetuate sugar cravings if consumed in excess.

Chocolate Cravings

What it Means: Chocolate is one of the most craved foods and with good reason; not only is it delicious but real chocolate has nutritional properties that cause us to crave it. Cacao, the natural form of chocolate, is a rich source of magnesium, the body’s anti-stress mineral, and cacao is known for its ability to increase levels of the mood-boosting neurotransmitter dopamine. Dopamine helps contribute to feelings of well-being and happiness, so it’s no wonder we reach for it when we are stressed or looking for a little mood boost. However, it is important to understand that not all chocolate is created equal. Dark chocolate contains higher concentrations of cacao and lower amounts of sugar as compared to processed forms of chocolate which are more like candy than actual cacao.

What to do About it: In order to ensure you get the nutritional benefits of cacao to support your cravings, reach for chocolate with 75% cacao content or more. Chocolate with lower percentages not only contain less cacao but often contains extra sugar, additives, and fillers, making them a less-than-ideal choice. In addition to actual chocolate, cacao powder or cacao nibs can be added to items like smoothies,  chia seed pudding, or granola for added flavor and benefits. Additionally, items such as pumpkin seeds, spinach, and swiss chard are also rich sources of magnesium which are beneficial to include in the diet.

Salt Cravings

What it Means: Can’t get enough of salty foods? This may be linked to fluctuating stress hormones or low electrolytes. A constant craving for salt may be a sign that you are actually dehydrated since sodium is a natural electrolyte that helps to balance the fluid levels of our cells. Sodium, along with potassium, controls the influx of water into our cells, so consuming water without an appropriate electrolyte balance in the diet means the body will struggle to actually put all of the water you are drinking to good use. Stress can also influence salt cravings given our adrenal glands, which produce adrenaline, cortisol, and aldosterone, regulate sodium in the body, so when taxed they become less efficient at regulating sodium, which may lead to greater salt cravings.

What to do About it: Using high-quality salt in the diet can help to support electrolyte balance and minimize salt cravings. Refined and iodized salts do not have the same effects, therefore it is best to use a high-quality sea salt or Himalayan salt. Moreover, B-vitamin-rich foods are great for supporting stress, so get your fill of nuts, seeds, legumes, whole grains, fruits, and vegetables.

Fried Food Cravings

What it Means:  If you are constantly looking for French fries or love a good batch of chicken fingers, cravings for fried foods may be a sign of essential fatty acid deficiency. Although fried foods are rich sources of fat, they are not rich sources of healthy fat, since they are commonly cooked in refined vegetable oils which are highly inflammatory to the body. Given that fat is essential to our health, as it is required for optimal brain function, hormone function, and nutrient absorption, consuming a low-fat diet can cause us to crave more fat since our body requires it to function. Not only does avoiding fat-based food limit the amount of fat in our diet, but it also minimizes the intake, absorption, and utilization of fat-soluble vitamins A, D, E, and K.

What to do About it: Ensure that you are consuming whole food sources of fat at every meal, such as eggs, meat, seafood, nuts, seeds, avocado, olives, butter, or natural oils. It is imperative to avoid all forms of vegetable-based cooking oils, and opt for high-quality cooking oils such as butter, ghee, olive oil, coconut oil, avocado oil, or animal fats. Not only will this help to optimize your fatty acid profile, but support the intake of fat-soluble nutrients.

Yellow Squash and Chickpea Curry

Published on October 29, 2018 by Stephanie Kay

Simmered in warming spices, this chickpea curry with coconut milk and squash is the perfect meal for a cold day. Serve it on its own or pair it with fluffy rice for a high-fiber meal complete with some plant-based protein.

Yellow Squash & Chickpea Curry

 

I’ve shared a LOT of curries on the blog. The reason is that I just love them so much, but also because there are so many different variations you can create! The term curry is essentially an umbrella term for any dish cooked in pungent spices, be it meat or vegetables, which really keeps the options endless. I’ve shared some Indian and Thai-inspired curries on the blog, like my Green Lentil & Spinach Curry and Thai Cod Green Curry, so this squash and chickpea curry is just another one you can add to the mix.

I used butternut squash in this recipe, but you could also use pumpkin or sweet potato if you are not a big fan of squash, and the chickpeas add some much-needed plant-based protein to the dish. Serve it on its own or with a side of fluffy rice for a hearty lunch or dinner!

More Vegetarian Curry Recipes:

  • Veggie Curry in a Hurry
  • Green Lentil and Spinach Curry
  • Chickpea Peanut Curry

 

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Yellow Squash and Chickpea Curry

Yellow Squash and Chickpea Curry

Author: Stephanie Kay

This chickpea curry recipe is made with butternut squash, however, acorn squash, kabocha squash, pumpkin or sweet potatoes would all work equally well. Also, feel free to add a couple of handfuls of spinach if you are looking for some extra leafy greens.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 25 minutes
  • Total Time: 35 minutes
  • Yield: 4 servings 1x
  • Category: Curry
  • Diet: Vegetarian
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Ingredients

  • 1/2 tablespoon coconut or olive oil
  • 1 onion, diced
  • 3 cloves garlic, minced
  • 1” fresh ginger, grated
  • 2 teaspoons curry powder
  • 1 teaspoon ground turmeric
  • 1 small butternut squash, peeled and cubed (about 5–6 cups)
  • 1 can (14 oz.) chickpeas, strained and rinsed
  • 1 can (14 oz.) coconut milk
  • 1 cup vegetable broth or water
  • 1/2 teaspoon sea salt
  • 1/2 cup fresh cilantro, roughly chopped

Instructions

  1. In a large pot, heat oil on medium-high heat, add diced onion and cook for 4-5 minutes until translucent.
  2. Add garlic and ginger and cook for an additional 1 minute, sprinkle in curry powder and turmeric, stir to combine and cook for an additional 30 seconds until fragrant.
  3. Add cubed squash to the pot and stir to combine with onion mixture to ensure squash is well coated with spices.
  4. Pour in coconut milk and broth or water, add chickpeas and sea salt and stir until everything is well combined. (Depending on how big your squash was you may need to add an extra splash of water or broth. You want to ensure there is just enough liquid to cover the squash and chickpeas, but not too much.)
  5. Cover the pot with a lid, reduce heat to a simmer and cook for 15-20 minutes until squash is tender and can be pierced with a fork.
  6. Once cooked, remove the lid and, using a fork, mash about 6-8 pieces of squash in the pot. Once mashed, stir the curry well, the mashed squash will help to thicken up the curry.
  7. Keep lid removed and simmer for an additional 5 minutes to help reduce the liquid and thicken the chickpea curry further. Stir to encourage it as needed.
  8. Once cooked, sprinkle in fresh coriander, stir to combine, and season with additional sea salt to taste.
  9. Serve chickpea curry on its own or with a side of rice and an extra sprinkle of fresh coriander.

Nutrition

  • Serving Size: 1 serving
  • Calories: 348 calories
  • Sugar: 7 grams
  • Fat: 17 grams
  • Carbohydrates: 48 grams
  • Fiber: 11 grams
  • Protein: 10 grams

Keywords: coconut milk, easy, vegan, vegetarian, healthy

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The Brown Food Myth

Published on October 18, 2018 by Stephanie Kay

“Brown rice is healthier than white rice.” “Brown bread is healthier than white bread.” “Brown sugar is healthier than white sugar.” “Brown eggs are healthier than white eggs.”

Have you heard these lines before? Most likely yes. For years we have been told that brown foods are healthier than white foods, with people opting for brown bread and brown rice, but unfortunately, that’s not quite the case. Although almost considered common knowledge at this point, the concept that brown food options are the healthiest choice is simplistic and oh-so misunderstood.

The Brown Food Myth

Brown Bread vs. White Bread

What differentiates healthy bread from unhealthy bread is not its colour, but rather the way it was made and what it was made from. The quality of bread is determined by the format of the grains, the type of flour used and the way the bread was prepared. Even brown bread can be made from refined flour and loaded with additives and preservatives, making it a less-than-ideal option. In fact, manufacturers will sometimes add colouring agents and molasses to darken the colour of their refined white bread to help them appear like healthier options.

Instead, opt for sourdough bread, sprouted grain bread, or whole grain bread to ensure you are making a healthy choice.

Brown Rice vs. White Rice

Brown rice has long been touted as superior to white rice, however, that is certainly not the case. The major difference between brown and white rice is that brown rice is a whole grain, as it contains the bran and germ, while white rice has had the bran and germ removed from the grain. Although this may sound like a good thing, the bran and germ present in brown rice actually contain many anti-nutrients, such as phytic acid, which can make it hard for our bodies to break down and absorb the nutrients present. Therefore, for many, white rice is much more easily digested and absorbed than brown rice, and can serve as a great source of energy.

When opting for white rice, be sure to choose the most unprocessed versions available; basmati, jasmine, short-grain or long-grain are ideal.

Brown Eggs vs. White Eggs

The difference between brown eggs and white eggs has nothing to do with nutrition, it simply has to do with the type of hen they were laid from. The colour of an egg’s shell depends on the breed of hen and can range from white, cream, brown, blue, and green. Generally speaking, white eggs are laid by white-feathered chickens with white or light-coloured earlobes while brown ones are laid by brown-feathered chickens with red earlobes.

So when picking eggs, don’t worry about the colour. Instead, look for the best quality eggs you can find, be white, cream, brown, blue, or green.

Brown Sugar vs. White Sugar

Generally speaking, brown sugar is white sugar that has been slightly less processed. Raw sugar, which is brown in nature, undergoes processing in order to create white sugar, and brown sugar is simply created by adding a small amount of molasses (the by-product of sugar) to create brown sugar. Although molasses does contain some trace minerals, the amounts found in brown sugar are negligible and therefore both brown sugar and white sugar are calorically and nutritionally equivalent.

Regardless of colour, it is best to limit added sugars as much as possible, and if you do need to sweeten something, opt for natural sweeteners instead.

The Bottom Line

Remember, nutrition is all about context; where the food came from and how it was made, not it’s colour.

Hummus Buddha Bowl

Published on October 15, 2018 by Stephanie Kay

Looking for a quick and easy no-cook lunch? Look no further than this Mediterranean hummus buddha bowl. Ready in under 10 minutes, it makes a delicious and filling lunch, complete with fiber, plant-based protein, and healthy fats, that anyone will love.

Hummus Buddha Bowl

Hummus is such a versatile ingredient, there honestly are so many different things you can do with it. Not only does it work well as a dip for snacks, but it spreads well in sandwiches, works well in tuna or chicken salads, and also works perfectly well as the star of the show in a buddha bowl! Although store-bought hummus is really easy to find, it is also really easy to make at home; just a few ingredients are thrown into a blender go a really long way to create this rich and creamy dip. Plus, once you’ve got the basic homemade hummus recipe down, you can add extra spices and herbs to make any flavor you like.

This hummus buddha bowl is not only quick to whip together, but packed full of plant-based protein for a hearty and filling meal.

More Buddha Bowl Recipes:

  • Meal Prep Buddha Bowls
  • Meal Prep Glory Bowls
  • Power Bowls with Tahini Dressing

 

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Hummus Buddha Bowl

Hummus Buddha Bowl

Author: Stephanie Kay

This hummus buddha bowl recipe calls for plain hummus, however, feel free to use any flavour of hummus that you like!

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

  • 2 cups leafy greens of your choice
  • 1/2 cup cucumber, diced
  • 1/4 cup red onion, diced
  • 1 handful cherry tomatoes, halved
  • 8 kalamata olives, pitted and halved
  • 1/2 cup canned chickpeas, strained and rinsed
  • 1/4 cup hummus
  • 2 tablespoons feta, crumbled
  • 2 teaspoons olive oil
  • Sea salt
  • Black Pepper

Instructions

  1. In a small bowl, combine the leafy greens with 1 teaspoon of olive oil, a pinch of sea salt and toss to combine.
  2. Assemble the salad; layer the leafy greens in the bottom of the bowl or plate. Arrange the cherry tomatoes, cucumber, red onion, olives, chickpeas, and feta cheese around the bowl in sections.
  3. Dollop the hummus into the centre of the bowl, and drizzle the remaining olive oil across the vegetables.
  4. Season with additional sea salt and pepper to taste.

Nutrition

  • Serving Size: 1 bowl
  • Calories: 488 calories
  • Sugar: 8 grams
  • Fat: 29 grams
  • Carbohydrates: 49 grams
  • Fiber: 14 grams
  • Protein: 15 grams

Keywords: sauce, dressing, chickpeas, easy, best, vegetarian, vegan, healthy

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Why Sleep is Your Secret Weight Loss Tool

Published on October 11, 2018 by Stephanie Kay

When it comes to weight loss, diet and exercise are two of the biggest topics of conversation. People are constantly searching for the best diet, and hitting the gym to help “burn off” the pounds, however, sleep is one of the most commonly forgotten pieces of the puzzle. Although diet and exercise are certainly some of the most important factors in weight loss, sleep is actually just as important, if not more.

Why Sleep is Your Secret Weight Loss Tool

Why does sleep matter?

The first and most obvious reason why sleep matters for weight loss is because the amount of sleep you get directly affects how much food you put in your mouth. If you are tired you are more likely to reach for extra food during the day, and if you are staying up late at night you are more likely to snack, likely out of boredom, and consume extra calories.

However, the second and more influential reason why sleep affects weight loss is hormones. Lack of sleep and poor quality sleep contributes to hormone imbalances in insulin, leptin, cortisol, and many other hormones, which have a profound impact on weight.

The Weight Loss Hormone Link

Insulin is a hormone produced by the pancreas that helps to regulate the levels of glucose in our bloodstream. Every time that you eat, insulin works as the bloodstream’s “traffic controller” to determine how much glucose (sugar) should be used as fuel and how much should be stored for later (as body fat).  Insulin regulates the body’s ability to manage carbohydrates, determining what to use and when, while leptin works alongside insulin to let the brain know when we have eaten enough. However, lack of sleep can increase both insulin and leptin levels causing the body to become desensitized to their response. What that means is that insulin is more likely to store food as fat, and due to the reduced sensitivity in leptin, you are more likely to still be hungry after eating.

Lack of sleep and poor quality sleep has also been shown to affect the body’s natural cortisol levels. Cortisol is one of our primary stress hormones that help to manage our energy levels. In a normal state, cortisol levels should be high in the morning, peak mid-morning, and begin to slowly decline throughout the day, being at their lowest point at bedtime. However, studies show that poor sleep habits can lead to disrupted cortisol levels creating low morning cortisol levels (when it should be at its highest) and high evening cortisol levels (when it should be at its lowest). Because lack of sleep is a form of stress on the body, cortisol responds to help the body manage this stress response, however, this becomes problematic for weight gain given chronically elevated cortisol levels lead to increased insulin. So, in basic terms, every time you undersleep or have poor quality sleep, you contribute to elevated cortisol levels which increase insulin levels, which tells the body to store more food as fat.

Hormones, Behaviors, and Cravings

Not only do these changes in hormones heavily affect how your body manages, burns, and stores fat, but they affect your general behaviors as well. When you are tired, you are quite simply more likely to reach for more food during the day in an effort to help keep yourself energized. That typically means extra sugary snacks and extra cups of coffee which, in turn, both further perpetuate the cycle of disrupted insulin, leptin, and cortisol.

Moreover, when sleep-deprived, research shows that we are more prone to want to stimulate the reward center of our brain. Dopamine is a neurotransmitter responsible for managing the reward-motivation center of our brain, and lack of sleep contributes to a lack of control over this center. So, with lack of sleep, we not only crave more junk foods as a reward but have less control and motivation over these cravings. Not to mention, high cortisol levels can lead to reduced serotonin levels (your feel-good neurotransmitter that affects your appetite) so you become more likely to reach for treats for an emotional boost.

The Bottom Line

Weight loss is not as simple as the “calories in, calories out” equation it is made out to be. You can be doing everything right, but if you are getting by on 5 hours of sleep every night you are simply sabotaging your hard work. So, if you are trying to lose weight, but are struggling to move the needle, make sure that you are getting some much-needed shut-eye to support the process.

Vegetarian Lentil Chili

Published on October 1, 2018 by Stephanie Kay

Nutritious and delicious, this vegetarian lentil chili is a great way to mix up your standard chili recipe and add something new to your meatless Monday repertoire. This recipe is filled with lentils, beans, and veggies to create a dish that is packed full of fiber and plant-based protein.

Vegetarian Chili with Lentils

 

One-pot meals are the way to go for a warm, hearty, and comforting meal, and although soups are great, stews and chilis are really where it’s at. It’s actually quite easy to make any old chili recipe vegetarian by omitting the meat and adding some extra beans, but swapping the beef for lentils is a great way to take a vegetarian chili to the next level.

Lentils are a highly underrated ingredient; not only are they incredibly inexpensive but they are really easy to use! There are many different varieties of lentils available, but for a chili like this I think puy or French lentils are the way to go. Not only does their texture work well in this vegetarian lentil chili, but they add some much-needed plant-based protein to this staple cold-weather meal.

 

 

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Vegetarian Chili with Lentils

Vegetarian Lentil Chili

Author: Stephanie Kay

This vegetarian lentil chili is made with French lentils, however, brown lentils would also work well.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 50 minutes
  • Total Time: 1 hour
  • Yield: 6 servings 1x
  • Category: Chili
  • Cuisine: Mexican
  • Diet: Vegetarian
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Ingredients

  • 2 tablespoons olive oil
  • 1 onion, diced
  • 1 red bell pepper, diced
  • 2 carrots, peeled and diced
  • 4 cloves garlic, minced
  • 1 tablespoon chili powder
  • 2 teaspoons cumin
  • 1 teaspoon paprika
  • 28oz can diced tomatoes
  • 2 tablespoons tomato paste
  • 1 cup puy lentils, soaked overnight or at least 1 hour, strained and rinsed
  • 3 cups vegetable broth
  • 14oz can kidney beans, strained and rinsed
  • 14oz can black beans, strained and rinsed
  • Sea salt
  • Black pepper

Instructions

  1. In a large pot, heat olive oil on medium heat. Add onion, bell pepper and carrot, and cook for 3-4 minutes until vegetables are tender.
  2. Add garlic, chili powder, cumin, paprika and a pinch of sea salt and cook for another minute until fragrant.
  3. Add rinsed and strained lentils and stir to coat with the vegetable and spice mixture.
  4. Tip in can of diced tomatoes, tomato paste and vegetable broth and stir well to combine.
  5. Reduce heat, cover with a lid, and allow to simmer for 20 minutes until lentils are tender.
  6. Add strained and rinsed kidney and black beans and cook for an additional 20 minutes on a low heat, covered with a lid.
  7. Remove lid and stir to combine. If you find the chili a little liquidy, simply cook uncovered on medium-high heat for an additional 5-10 minutes to reduce it a little.
  8. Season with salt and pepper to taste.
  9. Serve immediately with fresh coriander, or store in the fridge for up to 5 days or the freezer for serval months.

Nutrition

  • Serving Size: 1 serving
  • Calories: 360 calories
  • Sugar: 12 grams
  • Fat: 7 grams
  • Carbohydrates: 62 grams
  • Fiber: 15 grams
  • Protein: 18 grams

Keywords: black beans, kidney beans, lentils, best, easy, vegetarian, vegan

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Carbs: Why Quality Trumps Quantity

Published on September 27, 2018 by Stephanie Kay

Carbohydrates have long been demonized as the cause of weight gain and obesity, forcing people to obsessively count carbs and count calories. However, research suggests that it is not the number of carbs that you eat but rather the source of the carbs that is more influential in your health and weight. So here is a case for carbs, and why quality always trumps quantity.

Carbs: Why Quality trumps Quantity

What are carbs?

Although for many people the term ‘carbs’ conjures up images of bagels, pasta, muffins, and glazed donuts, there is a lot more to carbs. Carbohydrates are defined as any type of food that is made up of sugar, starch, and fiber, and includes everything from bread and pasta to fruits and vegetables.

What are good-quality carbs?

Essentially, any form of carbohydrate that is a whole food can be considered a quality carbohydrate; this includes fruits, vegetables, root vegetables, whole grains, beans, and lentils. Good quality carbohydrates are unprocessed whole foods that are eaten cooked or in their natural state.

What are poor-quality carbs?

Poor-quality carbohydrates are simple; they include any form of carbohydrate that is not whole food. Poor-quality carbs are often referred to as refined carbs and are typically grain-based products and/or sources of processed sugar. Refined carbs include items such as cereals, granola bars, crackers, cookies, pastries, sodas, sweets, and treats. These forms of carbs are processed foods that, in addition to containing carbs, also contain added sugars, refined oils, additives, and preservatives.

Why Quality trumps Quantity

Although many people get excited about counting carbs or calories from carbs, the quality of the carbs that you consume is far more important than the quantity of carbs that you consume. Why? Because the type of carb that you chose (i.e. quality) has a much greater impact on how it affects the body than how much of it (i.e. quantity) you eat. (1)

Consider this, if you had the option to eat donuts or steel-cut oatmeal for breakfast, which do you think you could eat more of? I’m willing to bet you could eat multiple donuts but would struggle to eat multiple bowls of oatmeal. If you had the option to munch on a bag of chips or eat some boiled potatoes, which do you think you could eat more of? I’m willing to bet you could eat a whole bag of chips but would struggle to eat multiple boiled potatoes. And if you had the option to eat a bag of candy or eat a bag of carrots, which do you think you would finish first?

Part of the reason for this is that carbohydrates in their whole format are dense sources of fiber and nutrients, are satiating to the body, and will eventually trigger palette fatigue over time. On the contrary, refined carbohydrates are chemically engineered in laboratories by food manufacturers to be highly palatable making them incredibly easy to over-consume. Not only are refined carbs devoid of their own nutrients, but refined carbs will spike your blood sugar which will lead to increased cravings and, in turn, food intake.

The Role of Insulin

Every time that you eat a glucose-containing food (carbs) you trigger an insulin response in the body. Put simply, insulin’s role in the body is to manage the amount of glucose present in the bloodstream at one time, as glucose is the body’s primary source of energy. So, every time you eat carbs the glucose (sugar) present in the carbs raises the level of sugar in your blood, however, since you only need a certain amount of glucose in the bloodstream at one given time (i.e. you only need so much energy at one given time) your body will regulate your level of blood sugar by storing excess in the cells for a later time (AKA – as body fat).

The primary concern with refined carbs lies in the fact that they not only contain abundant amounts of glucose per bite but when repeatedly consumed insulin must constantly work to manage the constant supply of sugar to the bloodstream. Over time, insulin will get “tired” or become resistant to this influx of sugar. It is at this point where problems begin to arise; although you might be constantly ingesting carbohydrates or sugars for energy, that energy is not actually making its way to the cells (where the energy is actually needed) since insulin has become resistant to this constant influx of glucose and is no longer managing the balance of sugar in your bloodstream. Over time, this means that your body will ask for more and more energy (i.e. sugar and carb cravings) to fuel the cells given it is not all making its way into them properly.

On the contrary, high-quality whole-food carbohydrates such as vegetables, fruits, whole grains, beans, and lentils are not concentrated forms of glucose, therefore do not spike your blood sugar, and come equipped with fiber and nutrients that actually support the body’s insulin response, not throw it out of balance. That is why a diet rich in carbs from fruit and vegetables is very different from a diet rich in carbs from crackers and pretzels.

And Don’t Forget About Leptin

In addition to insulin, leptin, insulin’s counterpart, also plays an important role in the carb conversation. Leptin is the gatekeeper of our appetite; it is stored in our fat tissues and its role is to signal to our body when we are full and tell us when we have enough energy stored. However, the more body fat you have, the more you can develop a decreased sensitivity to leptin, so if you continue to make the body produce leptin in excess the body becomes desensitized to its signal. Essentially, it becomes difficult for the body to know when to stop, so a vicious cycle of cravings and overconsumption of refined carbohydrates continues further contributing to weight gain.

The Bottom Line

While both the quality and quantity of the carbohydrates that you consume are important, quality outweighs quantity. Whole food sources of carbohydrates are not only more satiating, allowing us to consume less, but whole food sources do not cause the same damaging insulin and leptin responses that refined carbohydrates do. So, if you are trying to lose weight, stop counting your carbs and start by focusing on the right sources. Focus on whole foods; eat an abundance of vegetables, some fruit, root vegetables, legumes, and whole grain, and save refined and highly processed carbohydrates for special occasions.

Apple Pie Baked Oatmeal

Published on September 17, 2018 by Stephanie Kay

A little make-ahead breakfast goes a long way in setting you up for a week of success, and this apple pie baked oatmeal is just the thing you need on a cold fall or winter morning. Filled with rolled oats, cinnamon, pecan, fresh apple, and a touch of maple syrup, this baked oatmeal is a naturally sweetened and high-fiber breakfast that will keep you fueled and full until lunch.

Apple Pie Baked Oatmeal

 

Apple season, it’s just the best, isn’t it? There are literally thousands of different ways you can use apples, from savory to sweet dishes, breakfast to dinner, and snacks to desserts. Personally, I just love a good crunchy apple on its own as a simple snack, however, my second favorite way to eat them is in my morning oatmeal. The good news is, you don’t need to stand over a hot stove every morning, especially if you are short on time when you can make a batch of baked oatmeal for the whole week. Whip up this simple apple pie baked oatmeal on a Sunday afternoon and you’ll have a delicious quick and easy breakfast ready to go every morning of the week!

More Baked Oatmeal Recipes:

  • Strawberry Baked Oatmeal
  • Peach Baked Oatmeal
  • Mixed Berry Baked Oatmeal

 

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Apple Pie Baked Oatmeal

Apple Pie Baked Oatmeal

Author: Stephanie Kay

This apple pie baked oatmeal recipe calls for McIntosh apples, but you can honestly use any type of apple you like. This baked oatmeal can be re-heat or eaten cold on its own or with an additional splash of milk.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 35 minutes
  • Total Time: 45 minutes
  • Yield: 6 servings 1x
  • Category: Breakfast
  • Method: Baked
  • Cuisine: American
  • Diet: Gluten Free
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Ingredients

  • 2 ½ cups rolled oats
  • ½ cup pecans, roughly chopped
  • 1 teaspoon cinnamon
  • ½ teaspoon nutmeg
  • 1 pinch ground cloves
  • 1 teaspoon baking soda
  • 1 pinch sea salt
  • 3 cups milk
  • 1 teaspoon vanilla extract
  • 1 egg, whisked
  • ¼ cup maple syrup
  • 2 tablespoons coconut oil or butter, melted + more for greasing
  • 2 McIntosh apples, cored and diced

Instructions

  1. Preheat oven to 375°F, and grease a 9 x 9 baking dish.
  2. In a mixing bowl, combine all of the dry ingredients; oats, pecans, cinnamon, nutmeg, cloves, baking soda, and salt. Stir to ensure everything is well mixed and then transfer to baking dish.
  3. In the same mixing bowl, combine all of the wet ingredients; milk, vanilla extract, egg, maple syrup, melted coconut oil or butter, and diced apples.
  4. Transfer the wet ingredients to the baking dish with the dry ingredients and mix everything until well combined.
  5. Transfer the baking dish to the oven for 35-40 minutes until golden brown.
  6. The apple pie baked oatmeal can be served immediately or stored in the fridge covered for up to 5 days.
  7. Serve on its own hot or cold, or serve warmed up with an extra splash of milk, a dollop of yogurt, and/or drizzle of maple syrup.

Nutrition

  • Serving Size: 1 slice
  • Calories: 372 calories
  • Sugar: 21 grams
  • Fat: 14 grams
  • Carbohydrates: 48 grams
  • Fiber: 6 grams
  • Protein: 10 grams

Keywords: cinnamon, maple syrup, healthy, easy, baked

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Does Meat Cause Inflammation?

Published on September 13, 2018 by Stephanie Kay

Red meat is arguably one of the most controversial foods in the human diet, especially due to conflicting information that has been shared over the past decades. As with any story, there are always two sides, however, in the case of red meat the sides are not actually telling the same story. So let’s discuss red meat, its benefits, and its downfalls and answer the oh-so-common question; does meat cause inflammation?

Does Red Meat Cause Inflammation?

 

What is inflammation?

Inflammation itself refers to inflammation at the cellular level in the body, and in excess, inflammation is the root of disease and illness. Therefore, minimizing inflammation in the body from factors that we can control, such as diet, exercise, and environment, is critically important to our health. The term “red meat” typically refers to beef, however, sometimes also includes veal, pork, lamb, mutton, horse, and goat. From a logical perspective, it is important to consider that cultures from around the world have been consuming red meat for thousands of years without concern for inflammation. In fact, the consumption of red meat was an integral part of the human diet that can be traced back to hunter-gathers, however, it does beg the question, is the meat we are eating today comparable to the meat from thousands of years ago?

Format Matters

First and foremost, it is important to understand that the format in which you eat food has a huge impact on its health benefits. In the same way an oatmeal cookie is not the same as oatmeal, and ketchup is not the same as a tomato, processed forms of red meat are not the same as natural forms of red meat. Hot dogs, ham, sausages, corned beef, beef jerky, and canned meats are NOT the same as a simple cut of meat. Any form of highly processed food is going to be inflammatory to the body, regardless of the source. Unfortunately, many of the studies surrounding red meat do not take this into account, and therefore paint the term “red meat” with a very (very) broad brush stroke.

Quality Matters

In addition to the format that you consume your meat, the quality of the meat that you consume will also contribute to its potential level of inflammation. How an animal was raised is the single greatest contributing factor to the quality of the meat that is produced. For instance, a cow that was pastured, received a lot of sunlight, and consumed a natural diet of grass will produce a very different quality of meat than one that was confined to a barn, with little light, and fed a diet rich in corn and soybean. How an animal is fed and their access to the outdoors has a large impact on the health of the animal, and in turn, the quality of the meat they produce.

Cattle that consume a diet largely composed of grain have a higher profile of omega-6 fatty acids, which, in excess, are incredibly inflammatory to the human body. On the contrary, an animal fed a diet rich in grass produces a fatty acid profile rich in omega-3 fatty acids which are anti-inflammatory to the human body. In fact, the fatty acid profile of a pastured grass-fed cow naturally mimics the fatty acid profile of the human brain making it an ideal source of food and nutrients. In the same way grain or seed-based oils (such as corn, soybean, and canola) are not ideal for human consumption, because they are highly inflammatory, grains and seeds are also not ideal for cattle consumption due to the inflammation they can produce in the animal, and in turn, humans that consume their meat.

Correlation is not Causation

Another major reason that the evidence provided by many studies surrounding red meat is misleading is that the studies themselves are confusing and misleading. To date, the studies done on red meat are largely observational studies, meaning that participants report what they consume for the purposes of the study. As compared to a meta-analysis of randomized controlled trials, which is the gold standard for research, observational studies have shortcomings in the fact that other contributing factors for inflammation are not accounted for. Yes, diet is a major contributor to inflammation in the body, if not the primary, but so is lack of exercise, lack of sleep, stress, smoking, alcohol, chemicals, environment, etc… and when these are not accounted for, it can be difficult to address what is actually causing the inflammation. Moreover, often the quality and format of the red meat itself are not addressed, and, therefore, grain-fed animals and formats of meat that include items such as hot dogs, ham, corned beef, beef jerky, and canned meats are included in studies when it is both the quality and the format of the meat that has the largest impact on inflammation.

Think about it, there is a big difference between a “couch potato” that regularly consumes processed meats, in white buns, cooked in vegetable oils, topped with ketchup with a side of soda, as compared to a healthy individual who exercises regularly and consumes grass-fed beef occasionally as part of a diet rich in whole foods with an abundant amount of vegetables and water. When factors such as overall diet, exercise, stress, sleep, and environment are not accounted for, and both of these individuals are lumped into a study as “meat eaters”, the data on what causes inflammation can be misleading.

It is also important to understand that in observational studies correlation is not always causation. Yes, people who eat red meat might be more prone to inflammation, but people who eat red meat might also be more prone to drive a truck, however, that does not mean that eating red meat causes you to drive a truck. People who eat red meat might also be more prone to eating processed forms of red meat, eating junk food, drinking soda, and not exercising which all contribute to an increase in overall inflammation.

The Bottom Line

When it comes to food and nutrition context matters. In fact, it matters a lot. Does meat cause inflammation? No. Red meat is not inflammatory because it is red meat. Red meat CAN be inflammatory based on the format, quality, and quantity that you consume. As with everything in nutrition, it is important to focus on whole natural real food, know where your food comes from, ask questions, be inquisitive, and get to know your farmer whenever possible.

Mexican Corn and Chicken Soup

Published on September 3, 2018 by Stephanie Kay

Make this Mexican corn and chicken soup on a fall Sunday afternoon and you will have hearty lunches for the whole week to come. This recipe is high in protein, full of fiber, and gluten-free.

Mexican Corn & Chicken Soup

 

Fall is 100% my favorite time of year. Not only because I love the weather and all of the clothing choices that go along with it, but because it is the best time for seasonal produce. September is the month when all of the summer vegetables are in their final stages, and all of the hearty fall vegetables are beginning to crop up, including corn. Corn is delicious on its own, slathered in butter and a sprinkle of sea salt, but it also works incredibly well in hearty dishes like soups and stews, which is exactly why I decided to whip together this Mexican corn and chicken soup!

Although often considered a vegetable, corn is actually a grain. (I know, mind blown right?!) Yup, corn is a grain just like rice, oats, and rye. From a dietary standpoint, corn is a source of complex carbohydrates, providing a large amount of starch, and is a naturally gluten-free grain. Eaten in reasonable amounts, and paired with a source of protein (like the chicken in this soup) it is perfectly acceptable in a healthy diet and works well in any fall dish.

More Healthy Chicken Soup Recipes:

  • Easy Chicken & Rice Soup
  • Golden Chicken & Lentil Soup

 

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Mexican Corn & Chicken Soup

Mexican Corn and Chicken Soup

Author: Stephanie Kay

This Mexican corn and chicken soup is a great way to use up all of that end of summer corn. Plus, it freezes really well so you can make a big batch and have meals ready for weeks to come.

  • Author: Stephanie Kay
  • Prep Time: 10 minute
  • Cook Time: 40 minutes
  • Total Time: 50 minutes
  • Yield: 4 servings 1x
  • Category: Soup
  • Cuisine: Mexican
  • Diet: Gluten Free
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Ingredients

  • 2 tablespoons butter
  • 1 onion, diced
  • 1 green bell pepper, diced
  • 1 cloves garlic, minced
  • 2 tomatoes, seeded and diced
  • 3 cups corn kernels (about 3 ears cut)
  • 1 teaspoon chilli powder
  • 1/2 teaspoon cumin
  • 1/2 teaspoon sea alt
  • 2 chicken breasts
  • 3 cups vegetable or chicken broth
  • 1/2 cup heavy cream

Instructions

  1. In a large pot on medium-high heat, melt the butter. Add onion, green bell pepper, and garlic and allow to cook 4-5 minutes until onions are translucent.
  2. Add corn, diced tomatoes, chili powder, cumin, and sea salt and cook for another 1 minute until fragrant.
  3. Pour in broth and give it a good stir to ensure everything is well combined. Then add chicken breasts into the pot, ensuring they are submerged in the broth, reduce heat to a simmer, and cook for 20 minutes.
  4. After 20 minutes, remove the chicken breasts from the pot and place them on a cutting board. Using two forks, shred the chicken into fine strips or bite-size pieces, set aside.
  5. Using a measuring cup, remove 2 cups of the soup from the pot and add it to a blender. Give it a quick blend and then return it to the pot. (This will help to thicken the overall texture of the soup. You could also use an immersion blender and just give the soup a quick pulse, being careful not to blend it all.)
  6. Return the shredded chicken to the pot and allow to simmer for an additional 10 minutes.
  7. Once complete, add heavy cream to the pot and cook on low for a final 5 minutes. Season with salt and pepper to taste.
  8. This Mexican corn and chicken soup can be stored in an airtight container in the fridge for up to 5 days or the freezer for up to 3 months.

Nutrition

  • Serving Size: 1 serving
  • Calories: 335 calories
  • Sugar: 13 grams
  • Fat: 15 grams
  • Carbohydrates: 31 grams
  • Fiber: 5 grams
  • Protein: 23 grams

Keywords: chicken, corn, tomato, cream, chicken broth, healthy

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12 Healthy Store-Bought Foods

Published on August 30, 2018 by Stephanie Kay

Eating well and cooking from scratch can seem overwhelming when life gets busy and we are short on time. Fortunately, there are plenty of items that you can buy at the grocery store that can help make eating well a breeze without compromising flavour.

12 Healthy Store-Bought Foods

List of Healthy Store-Bought Foods

Here are 12 of my favourite healthy store-bought foods that can help make cooking easy while still being good for you.

1. Pesto

Pesto is a staple ingredient that I always have on hand in the fridge. It works well as a marinade for meats, make a great salad dressing, adds flavour to vegetables or scrambled eggs, and works well with potatoes, rice or quinoa. Honestly, the options are endless. Pesto is made of a combination of herbs (typically basil), pine nuts, oil, and parmesan cheese. Grocery stores will often carry multiple varieties of pesto, with different herbs and nuts, however, it is really the oil that you want to pay attention to. If you can find a version made with olive oil, not vegetable or canola oil, it is a great addition to your fridge staples.

2. Muesli

Store-bought granolas and oatmeals are certainly delicious, but they often contain added sugar, refined oils, and preservatives making them a less-than-ideal choice. Fortunately, muesli is a great alternative to both that can be eaten cold or warm depending on your mood. Muesli is just a simple mixture of oats, nuts, seeds and/or dried fruit, and is easily found in any grocery store making it one of the best healthy store-bought foods. Dorset Cereals happens to be one of my favourite brands.

3. Tomato Sauce

Store-bought spaghetti sauces have a bit of a bad rap because many of them contain sugar, however, many of them do not. In fact, many of them are made of whole foods like tomatoes, garlic, spices and olive oil, making them a great option. Just be sure to read the ingredients before you pick a brand and flavour so you know exactly what you are getting.

4. Canned Bean Medleys

If you are in need of a quick salad, a canned bean medley is a great way to go; they can be eaten on their own with a little dressing or added to any salad. Beans are a great source of plant-based protein and make a great lunch or dinner, just opt for low-sodium brands whenever possible.

5. Soups

There are about 100 different varieties of soup in the average grocery store, and although many are less than ideal, you can often find some really good options! Brands like Happy Planet and Amy’s have flavours made solely of whole food ingredients in their product lines, however, not all of the flavours are. To be sure, just read the ingredients and look for flavours without any additives or sugars.

6. Frozen Vegetables

Good news, frozen vegetables are a great option and just as nutrient-dense as fresh vegetables. Often picked and packaged at the peak of freshness, frozen vegetables are a great way to save a bit of money and a perfect addition to soups, stews or stir-frys on busy nights when you can’t be bothered to chop your own.

7. Seasoning Blends

Ensuring that our food is flavourful and well-seasoned helps to make eating well much more enjoyable. Many grocery stores carry Mexican, Italian, BBQ, or poultry blends that can be used as quick seasonings for meats or vegetables. However, note that some brands and blends may include added sugars and preservatives, so just read the ingredients to find the ones that don’t.

8. Hummus

Hummus is a great protein-rich snack for adults and kids alike, and it’s also a great alternative to dips or sandwich spreads. Made of a combination of chickpeas, tahini, lemon juice and oil, grocery stores will carry a variety of different brands and flavours. However, similar to pesto, some hummus brands are made with canola oil, so be sure to read the ingredients and opt for varieties made of olive or sunflower oil.

9. Hot Sauce

Hot sauce is the perfect pantry staple you can put on anything to take it from bland to great. There are a number of different hot sauce brands and flavours available in grocery stores, so just compare the labels to find the versions without additives.

10. Bagged Salads

Bagged salads are a great option that you can buy in bulk to help cut down on prep work and make getting your leafy greens easy. The worst part of most bagged salads is the dressing they come with (as it is often made with vegetable oil and added sugar), however, by simply making your own dressing, or buying an olive oil-based version, you can use bagged salad for lunches and dinners without any concern.

11. Curry Paste

Along with pesto, this is one of my personal favourite healthy store-bought foods. Curry pastes are chock full of flavour and help alleviate the need to buy a bunch of random ingredients and spend hours in the kitchen. A simple dollop of curry paste along with some chicken, vegetables and a can of coconut milk can make an incredible Thai curry dinner in less than 30 minutes.

12. The Deli Counter

The deli counter of many grocery stores is filled with healthy store-bought foods that people often overlook. Aside from the actual deli meats, many grocery stores will carry pre-made salads, vegetable dishes, and cooked meats that you can buy by weight. Not only does this help cut down on meal prep time, but can help you in a pinch at a fraction of the cost of takeout.

Whole Wheat vs. Whole Grain vs. Multigrain

Published on August 23, 2018 by Stephanie Kay

Strolling the aisle at the grocery store can quickly leave you confused with all of the different bread options. With whole grain, whole wheat, multigrain, 7-grain, and 12-grain options available it can be tough to know which is best and which to choose. While most people would agree that multigrain and whole wheat sound like good options, it begs the question, are they in fact? And if so, which one is the best option, whole wheat, whole grain, or multigrain?

Whole wheat, whole grain or multigrain?

 

Whole Wheat vs. Whole Grain vs. Multigrain

Grain kernels are made up of three different parts; the fiber-dense bran, the nutrient-rich germ, and the starchy endosperm. A grain can be made into flour one of two ways; by grinding the whole grain, all parts intact, or by removing the bran and germ.  Depending on how a grain is processed into flour, and which parts of the kernel remain, different types of flour are created and then used to make different types of bread.

What is whole-grain bread?

Whole grain bread is made from whole grain flour. This means, the endosperm, bran, and germ were intact, and nothing was removed when the grain was milled into flour. Whole grain bread can be made from a variety of different types of grains, such as wheat, rye, barley, millet, or oats, etc,  as the type of grain is not specified, it just means the grain was whole when the flour was made.

What is whole wheat bread?

Whole wheat bread is whole grain bread. However, instead of using any grain, or a combination of grains, whole wheat bread is specific to wheat flour, as the wheat grain was intact (endosperm, bran, and germ) when it was milled into flour.

What is multigrain bread?

Multigrain bread is simply defined as bread made from multiple types of grains, but it does not necessarily mean it was made from whole-grain flour. For instance, multigrain bread can be made of the flours of multiple types of grains (wheat, rye, barley, millet, oats, etc), however, the flours themselves may have been refined flours, as they did not contain the endosperm, bran, and germ when the grains were milled into the flour. Multigrain bread can be made of any number of grains, so whether bread is labeled “5-grain” “7-grain” or “12-grain”, they are all considered multigrain bread. Unless otherwise specified as whole grain, sprouted grain, or sourdough, one can assume that multigrain bread is made of refined flour.

What is the healthiest choice?

Generally speaking, whole grain options are best since they are a source of fiber, B vitamins, and antioxidants. However, how the bread is made is equally as important as the flour it was made from.  Bread may be made with whole-grain flour, but if it also contains food additives and preservatives it is a less-than-ideal choice. When it comes to bread, sourdough and sprouted grain bread will always be the best option, so it is really important to read the label and the ingredients so you know exactly what you are getting.

Chocolate Puffed Rice Bars

Published on August 20, 2018 by Stephanie Kay

These chocolate puffed rice and seed bars are gluten-free, nut-free, and naturally sweetened making them a great school snack for kids or a fun office treat for adults. Plus, with no baking required, you can whip them up in a pinch!

Chocolate Puffed Rice & Seed Bars

One of my favorite coffee shops in Ottawa used to sell homemade seed bars and I was absolutely obsessed with them; a combination of seeds and dried fruit mixed and pressed into a bar that was so addictively delicious. Although they no longer make them, I crave them all of the time, so I wanted to try my own version at home which is how I came up with these chocolate puffed rice bars.

What is puffed rice and what is it made of?

Puffed rice is a form of rice in which the rice grains have expanded in size and volume. Much like popcorn, puffed rice is made by heating brown rice kernels under pressure in the presence of steam until it swells, “pops”, or “puffs” up. Puffed rice is commonly consumed in Southeast Asia, East Asia, and South Asia cuisine in various ways, while in Western culture it is commonly used in breakfast cereals and snack foods.

Is puffed rice the same as Rice Krispies?

No. Puffed rice is unsweetened, puffed whole grain rice and is an ingredient used in the recipe for Kellogg’s Rice Krispies. Puffed rice is used in both Rice Krispies cereal and Rice Krispies treats, however, both include various other ingredients including sugar, salt, marshmallows, corn syrup, vegetable oil, and more (1)(2).

What You’ll Need:

You’ll need the following ingredients to make these chocolate puffed rice treats:

  • Puffed Rice Cereal: To give the bars an airy and light yet crunchy texture. Look for plain puffed rice in the cereal aisle of your grocery store.
  • Sunflower Seeds and Pumpkin Seeds: For additional crunch, some healthy fats, and a little protein. Be sure to use unsalted seeds otherwise your bars will be far too salty! Note, you could replace the seeds with chopped nuts if you prefer.
  • Cinnamon and Salt: To help balance out the flavor.
  • Sunflower Seed Butter: Sunflower butter helps to hold the bars together and ensures the recipe is nut-free, however, if you prefer to use peanut butter or almond butter you could easily use them instead.
  • Honey: To help bind the bars and provide some natural sweetness. You could use maple syrup if you prefer.
  • Vanilla Extract: For a dash of vanilla flavor.
  • Coconut Oil: Some more healthy fat to help bind the bars and keep them chewy.
  • Dark Chocolate Chips: Finish your bars with some melted dark chocolate for a delightful chocolatey finish.

A bar this size made solely of seeds can end up being pretty high in calories, simply because seeds are such a rich source of healthy fats so their energy content can add up quickly. So, instead of only using seeds in these bars, adding the puffed rice helps to increase the size of the bars without overly increasing the calorie content.

How to Make Chocolate Puffed Rice Bars

Here’s how to make puffed rice treats with chocolate:

Combine the dry ingredients. In a large bowl, combine the puffed rice, pumpkin seeds, sunflower seeds, cinnamon, and salt.

Combine the wet ingredients. In a medium bowl, whisk together the sunflower seed butter, honey, coconut oil, and vanilla extract until well incorporated.

Add the wet ingredients to the dry ingredients. Add the sunflower butter mixture to the puffed rice mixture and gently fold it together until well combined.

Transfer to a baking tin. Transfer the sticky puffed rice mixture to a square baking pan or brownie pan and press it firmly into the pan.

Melt the chocolate. Add the dark chocolate chips to a double boiler saucepan or a microwave-safe bowl and heat, stirring frequently, until completely melted.

Cover with chocolate. Cover the puffed rice mixture with melted dark chocolate mixture, spreading it out evenly to ensure all corners are covered.

Allow the bars to set. Place the pan in the fridge or freezer to allow the chocolate to solidify.

Slice and enjoy! Once the chocolate has solidified, slice the bars into 9 to 12 even slices and enjoy the crispy treats!

Chocolate Puffed Rice Bars

 

Tips and Storage

To Reduce the Calories: If you want to reduce the calorie content of the bars you can 1) slice them into smaller bars, or 2) replace some of the seeds with additional puffed rice.

To Increase the Protein: Mix a scoop of protein powder (vanilla or chocolate) into the puffed rice mixture along with the cinnamon. Note: This will change the texture and taste of the bars.

To Store: Slice the bars and place them in an airtight container in the fridge for up to 5 days. I do not recommend leaving the bars in the pantry or at room temperature as the chocolate may soften and make the bars extra soft and gooey.

To Freeze: Slice the bars and place them in an airtight container, with a piece of parchment paper in between layers to ensure they don’t stick together, and store them in the freezer for up to 3 months.

These seedy chocolate puffed rice bars are quick and easy to prepare and can be ready in under 30 minutes. Make them on the weekend and you’ll have grab-and-go snacks the whole family will love!

More Healthy Snack Ideas:

  • Super Seed Brittle
  • Chocolate & Cherry Energy Bites
  • Nut & Seed Crackers
  • Carrot Cake Energy Bites

 

Print
Chocolate Puffed Rice & Seed Bars

Chocolate Puffed Rice Bars

Author: Stephanie Kay

These chocolate puffed rice bars are a recipe for healthy puffed rice treats without marshmallows. These bars are nut-free, gluten-free, vegan, and vegetarian.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Total Time: 10 minutes
  • Yield: 9 bars 1x
  • Category: Snack or Dessert
  • Method: By Hand
  • Cuisine: American
  • Diet: Gluten Free
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Ingredients

  • 2 cups puffed rice cereal
  • 1/2 cup sunflower seeds, unsalted
  • 1/2 cup pumpkin seeds, unsalted
  • 1 teaspoon cinnamon
  • 1/2 teaspoon sea salt
  • 1/2 cup sunflower seed butter
  • 2 tablespoons coconut oil, melted
  • 1/4 cup honey
  • 1 teaspoon vanilla extract
  • 1 cup dark chocolate chips
  • Flake salt, for topping (optional)

Instructions

  1. Line a 9×9-inch baking dish with two pieces of parchment paper from side to side, leaving the ends long so they stick out the sides. This will help to remove the bars from the pan.
  2. In a large bowl, combine all of the dry ingredients; puffed rice, sunflower seeds, pumpkin seeds, cinnamon, and sea salt.
  3. In a separate small bowl, combine the wet ingredients; sunflower seed butter, melted coconut oil, honey, and vanilla extract, and whisk to combine. If you have trouble stirring it, zap it in the microwave for 30 seconds to soften it and help it come together.
  4. Pour the wet mixture into the dry mixture and, using a spatula, stir until well incorporated. If it is not sticking together just add an extra dollop of seed butter and drizzle of honey.
  5. Pour the puffed rice mixture into the baking dish and spread it out evenly with the spatula, pressing it down as firmly as possible.
  6. In a heat-proof bowl over a small pot of simmering water or double boiler, heat and melt dark chocolate. (You can use a microwave if needed, just heat it in 30-second intervals until melted to ensure it does not burn.)
  7. Pour melted chocolate into the baking dish to cover the bars, spreading it out evenly. Add a sprinkle of sea salt on top to taste.
  8. Transfer to the fridge for about 1 hour until chocolate has solidified, then remove from fridge, sprinkle with flake salt (optional), and cut into 9 to 12 even squares.
  9. The bars can be stored in the fridge for up to 5 days, or in the freezer for several months.

Nutrition

  • Serving Size: 1 bar
  • Calories: 217 calories
  • Sugar: 2 grams
  • Fat: 19 grams
  • Carbohydrates: 10 grams
  • Fiber: 2 grams
  • Protein: 6 grams

Keywords: puffed rice bars, puffed rice treat, chocolate puffed rice, chocolate bar with puffed rice

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