Stephanie Kay Nutrition

Stephanie Kay Nutrition

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Maple Nut and Seed Granola

Published on August 8, 2018 by Stephanie Kay

Made with rolled oats, pecans, a mixture of seeds, and sweetened with maple syrup, this maple granola is full of flavor, fiber, and healthy fats.

Maple Nut & Seed Granola

For many, breakfast is the hardest meal of the day. Once you’ve hit the snooze button and slept past the alarm, it doesn’t leave much time to whip up a full breakfast before running out the door! I know when I worked in an office, I would wait until the last possible minute to leave the house, leaving just enough time to grab a coffee and a muffin before going to work. But the thing was, it never really set me up for a day of success or allowed me to feel my best.

Although I didn’t realize it at the time, breakfast really sets the tone for your hunger cues and energy for the rest of the day, and kicking things off with a bowl of cereal, bagel, and cream cheese, or a sugar-loaded muffin is less than ideal. The key to a good breakfast is one that is well-balanced with protein, carbohydrates, and healthy fats to ensure that it balances your blood sugar, gives you energy, and can take you to lunch without feeling hungry within hours. In fact, if you struggle to make it to lunch, and always need a mid-morning snack (like I used to), it is a really good sign that your breakfast choice isn’t working for you!

Although there may seem to be lots of “healthy” granolas and cereals in the grocery store, when you dive a little deeper you realize they are not always so healthy after all. Often loaded with added sugar and sweeteners, they are more of a dessert than a healthy morning breakfast. The good news is, making granola at home is SO easy! In fact, it was one of the first things I taught myself to make because it is that simple.

Of course, it may take a little longer at first, but the more you practice in the kitchen and the more comfortable you get, the quicker and easier it is. Meal prepping used to take me hours (and create a huge mess), but now that I’m more confident in the kitchen, I can get an entire week of meal prep done easily in under an hour. You don’t need to know how to cook a thousand recipes you just need a couple of staple recipes in your toolkit to get started.

Trust me, this simple and healthy maple nut and seed granola will beat the store-bought stuff any day! Simply combine all of the ingredients in a bowl, add them to a baking sheet, and sit back and relax while the oven does the work and the aroma of sweet maple syrup fills the house.

More Healthy Granola Recipes:

  • Vanilla Almond Granola
  • Apple Cinnamon Granola
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Maple Nut & Seed Granola

Maple Nut and Seed Granola

Author: Stephanie Kay

This maple nut and seed granola calls for a combination of walnuts, pecan, pumpkin, and sunflower seeds but feel free to use any combination you like.

  • Author: Stephanie Kay
  • Prep Time: 10 mi
  • Cook Time: 25 minutes
  • Total Time: 2 minute
  • Yield: 4 cups 1x
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Ingredients

  • 2 1⁄2 cups rolled oats
  • 1⁄2 cup walnuts, chopped
  • 1⁄2 cup pecans, chopped
  • 1⁄4 cup pumpkin seeds
  • 1⁄4 cup sunflower seeds
  • 2 teaspoons cinnamon
  • 1⁄4 teaspoon sea salt
  • 1⁄4 cup melted coconut oil
  • 1 teaspoon vanilla extract
  • 1⁄4 cup maple syrup + 1 tablespoon

Instructions

  1. Preheat the oven to 350°F.
  2. In a large bowl combine the dry ingredients; oats, nuts, seeds, cinnamon, and sea salt.
  3. In a separate bowl, combine the wet ingredients; coconut oil, vanilla extract, and maple syrup (except extra tablespoon).
  4. Add wet ingredients to dry ingredients and stir well to ensure everything is well combined.
  5. Spread out the granola in an even layer on a baking sheet and transfer to the oven 25-30 minutes or until golden and crispy, stirring halfway through. Keep an eye on it to ensure it does not burn.
  6. Once cooked, removed from the oven, and drizzle the remaining tablespoon of maple syrup while it is still hot.
  7. Allow to cool and store in a jar or airtight container for up to one week.

Nutrition

  • Serving Size: 1/2 cup
  • Calories: 258 calories
  • Sugar: 8 grams
  • Fat: 21 grams
  • Carbohydrates: 16 grams
  • Fiber: 3 grams
  • Protein: 4 grams

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Chicken Sausage Skillet

Published on August 6, 2018 by Stephanie Kay

Made in one pan and ready in under 30 minutes, this chicken sausage skillet is the perfect way to do a weeknight dinner. This dish is filled with chicken sausage, white beans, and veggies to create a high-protein, rich-rich, and gluten-free meal.

Easy Chicken Sausage Skillet

 

The thing I love about cooking is how inventive you can be. Unlike baking, where you need to be really precise, cooking allows for a lot of experimentation and imagination. When I was learning to cook I was so afraid to veer off in a recipe I would stick to the ingredients like a T, but the more comfortable I got in the kitchen the more I realized cooking is more art than science. Plus, the more you practice, the more skills you acquire, and the more you open the cooking possibilities.

The inspiration for this recipe came from a sausage and pasta dish that I used to make with pantry staples. Beans, especially white beans, are a nice substitution for pasta in a recipe because they have a similar texture while being naturally gluten-free and providing some additional plant-based protein.

 

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Easy Chicken Sausage Skillet

Chicken Sausage Skillet

Author: Stephanie Kay

White bean kidney beans are technically referred to as white cannellini beans, so be sure to look at labels for one or the other. Although this chicken sausage skillet recipe calls for white beans, you could also use a pasta of your choice, such a penne, if you prefer.

  • Author: Stephanie Kay
  • Prep Time: 5 minutes
  • Cook Time: 20 minutes
  • Total Time: 25 minutes
  • Yield: 4 servings 1x
  • Category: Main
  • Method: Stovetop
  • Cuisine: Italian
  • Diet: Gluten Free
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Ingredients

  • 4 chicken sausages
  • 2 x 14oz can white kidney beans, strained and rinsed
  • 2 tablespoons olive oil
  • 1 white onion, diced
  • 4 cloves garlic, minced
  • 1 red bell pepper, sliced
  • 1 teaspoon oregano
  • 1 teaspoon thyme
  • ½ teaspoon fennel seeds, crushed
  • ½ teaspoon crushed chillies (optional)
  • 4 tomatoes, diced
  • 2 tablespoons tomato paste
  • ¼ cup water
  • ½ teaspoon sea salt
  • ¼ teaspoon black pepper
  • Fresh basil, to serve

Instructions

  1. Heat a drizzle of olive oil in a large skillet on medium heat, add sausages and cook until golden on all sides. Once cooked through, remove from the pan and set aside.
  2. In the same skillet, add another drizzle of olive oil along with onions and garlic and cook for 3-4 minutes until tender. Add oregano, thyme, fennel and chillies and cook for an additional minute until fragrant.
  3. Add bell pepper and diced tomatoes, season with salt and pepper, and cook until peppers are tender.
  4. Once vegetables are tender, stir in tomato paste and water until well combined. (Add additional water as needed.)
  5. Slice sausages into ¼ or ½ inch pieces and add to the sauce to simmer on low for 10 minutes.
  6. Add beans to the skillet and gently stir in to combine. Allow to cook for an additional 5 minutes until sauce has thickened, and season with additional salt and pepper to taste.
  7. Garnish with fresh chopped basil to serve.
  8. Enjoy!

Nutrition

  • Serving Size: 1 serving
  • Calories: 347 calories
  • Sugar: 6 grams
  • Fat: 17 grams
  • Carbohydrates: 27 grams
  • Fiber: 8 grams
  • Protein: 25 grams

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11 Ways to Eat Less Sugar

Published on August 2, 2018 by Stephanie Kay

Most people are aware that eating too much sugar is bad for their health, however, kicking the sweet habit is not as easy as it might seem. So if you struggle with a sweet tooth, or just can’t seem to figure out where your sugar intake is coming from, here are 11 tips to help you eat less sugar.

11 Ways to Eat Less Sugar

 

Accordingly to dietary survey intakes, Canadians consume an average of 51 grams of added sugar per day, which is the equivalent of two chocolate bars per day! The problem largely lies in the fact that people are often consuming added sugar in foods without even knowing they are there, which only causes people to crave it more and more. It is certainly important to enjoy treats from time to time, however, it is the ongoing consumption of refined sugars in our daily meals and snacks that is problematic.

How to Eat Less Sugar

Here are 11 tips to eat less sugar that you can start implementing today.

1. Eat a Savoury Breakfast

When it comes to sugar, breakfast is probably the most dangerous meal of the day. Everything from cereal to granola to yogurt and bagels contains sugar. Even the “healthiest” brands contain added sweeteners so it can be really difficult to avoid (which is exactly why the standard North American breakfast looks more like dessert than actual breakfast). Instead, starting your day with a savory breakfast is a great way to help reduce your overall sugar intake. Something as simple as eating eggs instead of cereal can help to eliminate up to 20 grams of added sugar while adding more protein and healthy fats to the diet and alleviating afternoon cravings.

2. Avoid Liquid Sugars

Liquid sugars are probably one of the most dangerous forms of sugar because they hit your bloodstream fast, as they don’t need to be digested, and therefore spike your blood sugar quickly. Even if you don’t drink soda, many pre-made drinks such as smoothies, chocolate milk, energy drinks, sports drink, flavored coffees, iced coffees, and even kombucha contain added sugar. In fact, some of the most popular smoothie chains use frozen yogurt as the base for their smoothies, so you end up drinking more of a milkshake than an actual smoothie. When it comes to liquids, it is really important to focus on drinking the basics; water and perhaps some coffee or tea. Anything in addition to these should be considered a treat and used once in a while because something as simple as a morning latte + a pre-made smoothie + a pre-workout energy drink + a post-workout chocolate milk can add up to hundreds of grams of added sugar before you know it.

3. Focus on Fresh Fruit

People love them some dried fruit, and although it is technically a whole food, many brands will add vegetable oils and added sugars which is less than ideal. Plus, dried fruit is a concentrated form of sugar, so the combination of raisins in your granola, dried cranberries on your salad, and snacks of dates in the afternoon adds up to a lot of sugar very quickly. Instead, if you want a sweet treat opt for fresh fruit full of fibre and water that can help to slow the absorption of sugar to the bloodstream and comes packed with water-soluble nutrients at the same time.

4. Learn the Code Words

When it comes to sugar, manufacturers are really sneaky. Because they know that consumers are aware that sugar is less than ideal for them, they will use different words to represent sugar on labels. The list is long and you don’t need to memorize them all, but in order to be more mindful of your sugar intake knowing some of the code words for sugar will help to ensure you are equipped with the tools to identify it on a label.

5. Make your Own Dressings and Sauces

Next to breakfast, dressings and sauces are one of the worst places for added sugars. Literally, everything in the grocery store has added sugar when you start digging deeper and reading the label. I know it might seem like a lot of work, but learning a couple of basic salad dressing recipes, a quick stir-fry sauce recipe and some spice combinations can help to alleviate the need for store-bought dressings and sauces and, in turn, help you eat less sugar.

6. Drink Herbal Teas

I know this one might sound boring, but trust me it works. When you have a sugar craving sometimes just occupying your hands, your mouth and your taste buds can help make it go away. Drinking herbal tea is a wonderful way to enjoy something with flavor without any added sugar. Teas have come a long way in the past few years, outside of the basics of chamomile and peppermint, and now you can get tons of different flavors to help you satisfy a sweet tooth. Everything from vanilla chai to chocolate mint is now available for your sipping pleasure and is a great alternative to that sweet late-night treat to help ensure you eat less sugar.

7. Put Cinnamon on Everything

Cinnamon not only provides a nice warm flavor to foods but it is known to help balance blood sugar and also provides a natural sweetness to meals. Adding a sprinkle of cinnamon to your plain yogurt, oatmeal, into your smoothie, or simply onto slices of apple (my personal favorite) is another great way to add some sweetness to whole foods and eat less sugar throughout the day.

8. Eat Savoury Snacks

For most people, go-to snacks include items like granola bars, crackers, or flavored yogurt. Unfortunately, all of these snacks are sources of refined carbohydrates which means sugar, sugar, and more sugar. So instead of going the sweet route, opt for a savory snack with lots of protein and healthy fats like hummus and vegetables, cheese and almonds, or popcorn with butter. Not only are these snacks salty and savory and delicious, but they are another simple hack to help you eat less sugar one snack at snack time.

9. Use Natural Sweeteners

If you must sweeten something, then opting for a natural sweetener is your best choice. Although sweeteners like maple syrup, honey, or molasses are still sources of sugar, they do come with some nutritional benefits which help to mitigate their effects on the body.

10. Read Labels

When it comes to added sugars, the only way to really know what you are getting when you buy something in the grocery store is to read the label. In an ideal world, you are buying whole foods (fresh vegetables, fruit, meat, nuts, seeds, beans, lentils, and whole grains) which don’t contain added sugar in the first place, however, if you must buy something packaged it is absolutely imperative that you read the label! Look for all of the code words for sugar so know exactly what you are getting and compare flavors and brands to ensure you are getting the very best option.

11. Eat your Treats Out

When it comes time to have a treat the simplest thing to do is to eat them outside of the house. If you buy the entire box of cookies at the grocery store you aren’t really setting yourself up for success when they are sitting in the pantry at home, are you? You are likely much better off simply enjoying a dessert after a meal out, or a cookie with your coffee at the local coffee shop, or an ice cream on the weekend with the family as opposed to having an entire box of cookies, a pint of ice cream and entire cake sitting in your kitchen at home. Part of setting yourself up for success means controlling your environment, so keeping treats out of the house is a really helpful way to ensure you eat less sugar.

Cinnamon Quinoa Breakfast Bowl

Published on July 30, 2018 by Stephanie Kay

This cinnamon quinoa breakfast bowl is a welcomed change to your everyday oatmeal, and a quick and easy breakfast to get you out the door in a hurry.

Cinnamon Quinoa Breakfast Bowl

 

Rich in plant-based protein and naturally gluten-free, quinoa is a versatile grain you can include in both savoury and sweet dishes. It’s mild nutty flavour and fluffy texture make it a great alternative to oatmeal for those mornings when you just want something different. Plus, since it is rich in fibre and plant-based protein it will help to balance your blood sugar and keep cravings at bay for the rest of the day, and this quinoa breakfast bowl is a great way to do it!

This quinoa breakfast bowl recipe is also a great way to use leftover quinoa; simply omit the cooking process and gently heat the cooked quinoa in a pot with a splash of almond milk and the spices for a quick and easy weekday breakfast. I used banana, almonds and coconut to top my cinnamon quinoa breakfast bowl, but feel free to use any combination of fruit, nuts and seeds to flavour it just the way you like.

More Healthy Breakfast Ideas:

  • Homemade Bircher Muesli
  • Berry & Chia Yogurt Parfait
  • Chocolate Banana Oatmeal
  • Carrot Cake Overnight Oats

 

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Cinnamon Quinoa Breakfast Bowl

Cinnamon Quinoa Breakfast Bowl

Author: Stephanie Kay

This cinnamon quinoa breakfast bowl calls for almond milk, but any dairy or non-dairy milk would work equally well. For extra flavour, feel free to add additional spices such as ginger, nutmeg and cloves.

  • Author: Stephanie Kay
  • Prep Time: 5 minutes
  • Cook Time: 15 minutes
  • Total Time: 20 minutes
  • Yield: 1 serving 1x
  • Category: Breakfast
  • Diet: Gluten Free
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Ingredients

Quinoa:

  • 1/4 cup quinoa
  • 3/4 cup almond milk
  • 1/2 teaspoon cinnamon
  • 1/2 teaspoon vanilla extract
  • 1 pinch sea salt

Toppings:

  • 1 banana
  • 2 tablespoons almonds, roughly chopped
  • 1 tablespoon shredded coconut
  • 1 teaspoon maple syrup

Instructions

  1. Place quinoa in a tight-weave strainer and rinse it well before cooking.
  2. Add rinsed quinoa, almond milk, cinnamon, vanilla and sea salt to a small pot and bring mixture to a boil.
  3. Once boiling, reduce to a low simmer and cook for 10-12 minutes until quinoa has absorbed most of the liquid, stirring frequently. If you find it dry, simply add an extra splash of almond milk to create the consistency of your choice.
  4. Add cooked quinoa to a bowl, and top with sliced banana, almonds, coconut and a drizzle of maple syrup.
  5. Enjoy!

Nutrition

  • Serving Size: 1 bowl
  • Calories: 450 calories
  • Sugar: 22 grams
  • Fat: 16 grams
  • Carbohydrates: 68 grams
  • Fiber: 9 grams
  • Protein: 12 grams

Keywords: warm, cinnamon, almond milk, banana, maple syrup, healthy

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Is Sourdough Bread Healthy?

Published on July 26, 2018 by Stephanie Kay

For years, bread has been demonized, and said to be the cause of weight gain, diabetes, and cardiovascular disease, however, it is important to understand that not all bread is created equal and when you understand how real bread is made, you will understand why. So here is a case for real bread, and why sourdough is the healthiest bread out there.

Why Sourdough is the Healthiest Bread

What is sourdough?

Sourdough is what many would consider real bread. Although there is lots of “bread” sold in grocery stores, very few of them are actually real bread, but rather a processed product that resembles bread. Real bread is made very simply with three ingredients; flour, water, and salt. In the traditional bread-making process, flour and water are combined to create a ‘starter’ that reacts with wild yeast and lactobacilli bacteria present in the air, which is left to slowly ferment. This sourdough starter, or natural leaven, is then used to make the dough rise. The rising alone is a multi-stage process that can take hours, and by the time the loaf goes into the oven, it can be up to three days in the making. 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.

From the dawn of civilization until the industrial age making dough with wild yeast, or sourdough, was the primary method used to make bread. However, in the late 19th century baker’s yeast was developed and large-scale industrial baking soon flourished. Today, almost all bread sold in the grocery store, no matter if it’s made with wheat flour or gluten-free flour, is baked using yeast. Not only are loaves made with commercial yeast, but most are spiked with additional enzymes, preservatives, vegetable oils, sugar, and other dough improvers. (Just read your bread label if you don’t believe me.) Although these doughs may rise quicker, the quality, taste, and nutritional value are diminished in the process.

Why Sourdough is the Healthiest Bread

On their own, grains are very difficult to digest. Grains contain anti-nutrients, namely phytic acid, which are very difficult for our bodies to break down. Phytic acid inhibits enzymes that are needed for the breakdown of proteins and starch in the stomach, and therefore when they are not properly prepared, grains are very difficult for the human body to break down. Fortunately, a sourdough starter contains friendly lactobacilli, the same bacteria that are present in other fermented foods such as sauerkraut, kimchi, yogurt, kefir, and kombucha. The lactic acid-producing probiotics present in the sourdough starter are actually responsible for the breakdown of anti-nutrients like phytic acid in the grains.

Although these probiotic cultures don’t survive the baking process, due to the heat, the fermentation process prior to baking helps to remove anti-nutrients, “pre-digest” the cereal grains, and make the digestion process and absorption of nutrients much easier for our bodies. When grains are not properly prepared, phytic acid molecules bind with other minerals, including calcium, magnesium, iron, and zinc, which makes these important nutrients unavailable to us. It is the long, slow fermentation process of sourdough that actually reduces the presence of phytates.

Additionally, given real sourdough is made of only 3 ingredients (flour, water, and salt), by choosing sourdough over commercial bread you eliminate the concern of food additives, vegetable oils, added sugars, and preservatives in the diet which can be very damaged to our health, namely our gut health.

The Bottom Line

As with any food, determining if a food is “good” or “bad” always comes down to the quality of the food itself. Is commercial bread good for you? Probably not. Can sourdough be included in a healthy diet? Most likely. Buying sourdough bread from an artisan baker or a farmer’s market increases the likelihood of it being real sourdough bread, as some store-bought versions are not made by the traditional sourdough method and therefore don’t have the same benefits. A real sourdough loaf should only contain a combination of flour, water, salt, and a starter. Ask questions, read the ingredients, and if you are feeling extra adventurous, give a hand at making your own sourdough at home.

Green Shakshuka

Published on July 23, 2018 by Stephanie Kay

This green shakshuka is a great meal for those times when you just don’t have anything planned. Made with minimal ingredients, it is quick and easy to prepare and perfect for breakfast, lunch, and dinner alike. Serve it with your favorite crusty bread for a healthy and well-balanced meal!

Green Shakshuka Recipe

 

A shakshuka is my go-to meal when all I’ve got is veggies and eggs left in the fridge. Although the traditional shakshuka is made in a rich tomato sauce, a green shakshuka is a great way to add more veggies to your diet without forgoing flavor. This green shakshuka is a really versatile dish as you can essentially use any type of leafy green you have on hand and include any combination of spices you like. I opted to use cumin and chilies, however, coriander, paprika, and even curry powder would all work equally well!

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Green Shakshuka Recipe

Green Shakshuka

Author: Stephanie Kay

This green shakshuka recipe calls for Swiss chard, however, kale would work equally well. If you like spice, feel free to add additional spices of your choice to help kick the flavour up a notch.

  • Author: Stephanie Kay
  • Prep Time: 5 minutes
  • Cook Time: 20 minutes
  • Total Time: 25 minutes
  • Yield: 2 servings 1x
  • Category: Breakfast
  • Method: Baked
  • Diet: Vegetarian
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Ingredients

  • 1 tablespoon butter
  • 1 leek, halved lengthwise and thinly sliced
  • 1 bunch swiss chard or kale, washed and cut into 1/2” ribbons
  • 1/2 teaspoon cumin
  • 1/2 teaspoon sea salt
  • 1 pinch crushed chilies (optional)
  • 4–6 eggs
  • Fresh dill and feta, to serve (optional)

Instructions

  1. Preheat oven to 400°F.
  2. In a cast-iron pan or oven-proof skillet on medium, melt butter, add leeks and cook until softened, about 5 minutes.
  3. Once the leeks are tender, add the cumin, chilies, sea salt and swiss chard and cook until chard has wilted, stirring often, about 1-2 minutes.
  4. Once the vegetables are cooked, spread them out evenly in the pan using a spoon or spatula. Using a spoon, create small pockets in the vegetable mixture and crack the eggs directly into them.
  5. Transfer the skillet to the oven and allow to bake for 10 minutes for runny yolks, or until cooked to your liking.
  6. Serve immediately on its own or with a side of crusty sourdough bread.
  7. Enjoy!

Nutrition

  • Serving Size: 1 serving
  • Calories: 236 calories
  • Sugar: 3 grams
  • Fat: 16 grams
  • Carbohydrates: 9 grams
  • Fiber: 2 grams
  • Protein: 15 grams

Keywords: kale, swiss chard, egg, feta cheese, healthy, easy

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Watermelon Sorbet

Published on July 16, 2018 by Stephanie Kay

Made with only 3-ingredients, this refined sugar-free watermelon sorbet is a delicious and refreshing summer treat! This watermelon sorbet recipe calls for a little drizzle of honey but you could certainly omit it if you wanted to, and if you were looking to make it extra rich and creamy, a can of full-fat coconut milk mixed would add incredible flavor and texture.

Watermelon Sorbet

 

I’m going to be honest, calling this a “recipe” is probably a bit of a stretch, but my goodness is this watermelon sorbet ever refreshing. Watermelon is a great fruit to use without an ice cream maker because it freezes well and is full of natural sweetness, especially when you buy it ripe in season. As long as you have a food processor or a blender, you can easily make this naturally sweetened watermelon sorbet at home on any hot summer day. I opted to serve this scooped into little dishes, but if you wanted to get creative you could also make it into popsicles really easily.

 

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Watermelon Sorbet

Watermelon Sorbet

Author: Stephanie Kay

Made with only 3 ingredients, this watermelon sorbet is so simple to make while still being a refreshing summer treat! Plus, it stores well in the freezer so you can make it ahead of time and grab a scoop whenever you need it.

  • Author: Stephanie Kay
  • Prep Time: 5 minutes
  • Total Time: 5 minutes
  • Yield: 4 servings 1x
  • Category: Desserts, Snacks
  • Cuisine: Paleo, Vegetarian, Gluten-Free, Dairy-Free
  • Diet: Vegetarian
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Ingredients

  • 6 cups watermelon, cubed
  • 1/2 lemon, juiced
  • 1/2 tablespoon honey

Instructions

  1. Place watermelon in a blender or food processor and puree until smooth.
  2. Add the lemon juice and honey and blend until well combined. (If you wanted to add some cream or coconut milk you can add it here.)
  3. Pour mixture into loaf pan or container and transfer to the fridge for 2-4 hours until solid.
  4. Scoop into bowls to serve and garnish with extra watermelon as desired.
  5. Enjoy!

Nutrition

  • Serving Size: 1 serving
  • Calories: 168 calories
  • Sugar: 34 grams
  • Fat: 1 gram
  • Carbohydrates: 43 grams
  • Fiber: 2 grams
  • Protein: 3 grams

Keywords: how to make, blender, with honey, no sugar, frozen

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Healthy Cheese: A Complete Guide

Published on July 12, 2018 by Stephanie Kay

Cheese has been part of cultural diets around the world for centuries, so it can certainly be included in a healthy diet if done well. Fortunately, with a little know-how you will be able to distinguish the real deal from the imposters, so here is a simple guide to buying healthy cheese to ensure you know what to look for and why.

A Guide to Buying Healthy Cheese

With hundreds of different types of cheese available in the grocery store, it can certainly be hard to distinguish the best from the rest. From hard to soft, and shredded to brick, there are so many different varieties and flavors of cheese available, and although many versions appear to be real cheese, many of them are not at all.

What is real cheese?

First things first, it is important to understand what cheese actually is. Cheese is made by separating milk into curd and whey, and by adding cultures (called ‘starter cultures’) and enzymes. The cultures added are lactic-acid-forming bacteria that change the lactose (sugar) in milk into lactic acid; this chemical change prompts the milk to curdle, while the enzymes join up the proteins in the milk to allow the milk fully to coagulate and form the curd. Once separated, the whey is removed and the curd is broken up, salt is often added for flavor, as a preservative and to inhibit the growth of certain bacteria. Once this is done, the curd is then placed into molds, pressed to remove the last bits of whey, and taken to a cool, humid store to mature. By tweaking these steps and introducing different cultures, producers are able to create a vast range of cheeses, textures, and types.

What is healthy cheese?

One of the major concerns with cheese is that the cheese found in grocery stores is often more of a cheese-like-product than actual cheese itself. Real cheese should only contain milk, enzymes, cultures, and salt, while many cheese options in the grocery store contain additional ingredients and additives.

I think it goes without saying that cheese slices are not real cheese, they contain 21 ingredients, after all, however many other types of cheese contain unnecessary additional ingredients making them more processed than real. For instance, some cheeses contain added coloring or refined salt, while others are made with modified milk ingredients, which is a processed form of milk.

How to Buy Healthy Cheese

When it comes to buying healthy cheese there are a few important factors to consider.

1. The Quality of the Milk

Milk is the foundational ingredient in cheese and therefore the quality of the milk itself will determine how good the cheese is. Ideally, cheese should be made from the milk of pastured, grass-fed cows. The quality of milk heavily depends on the diet and health of the animal it comes from, so it is imperative that the animals consumed a natural diet of grass and were exposed to substantial amounts of sunlight on the pasture. In fact, their diet and exposure to sunlight are two of the most important contributing factors to the amount of vitamin D, calcium, omega-3 and vitamin K2 present in the milk, and therefore the cheese itself. The type of animal is much less of a concern as cow’s milk, goat’s milk and sheep’s milk can all create healthy cheeses.

2. Made with Real Salt

In addition to the milk, salt is an important ingredient in the cheese-making process, so a cheese made with real salt, as opposed to refined salt, will be of much higher quality.

3. Fat Content

Real cheese should be made from whole milk, not skim milk, low-fat milk, non-fat milk, or any combination of modified milk ingredients. Milk in its natural state contains fat, as it should, and that is exactly what cheese should be made from. From a nutritional perspective, cheese is a good source of fat and protein, in addition to fat-soluble vitamins K2 and D, which means they are only present when fat is present. Opting for low-fat or fat-free cheese more or less defeats the nutritional purpose of eating cheese in the first place. If you are concerned about saturated fat in cheese, you need not be as this is one of the biggest food myths of the 20th century causing us far more harm than good.

4. Opt for Raw if Possible

Raw cheeses are legal in Canada and a great option when you are looking for healthy cheese. Raw milk is a complete food, containing proteins, carbohydrates, fats, vitamins, minerals, enzymes, cholesterol, and beneficial bacteria (probiotics), and when it comes from pastured, grass-fed animal is the best option.

The Bottom Line

Although it might now seem impossible to find healthy cheese, I assure you it is not. When it comes to your options, here are the ones to prioritize. The best option would be to find cheese made from raw whole milk from pastured cows with minimal ingredients. These types of cheese are commonly found at farmer’s markets or specialty food shops. Alternatively, look in the deli section of your grocery store for cheese made with minimal ingredients, as healthy cheeses are rarely found in the aisle with sliced cheese or shredded cheeses. If raw milk is not an option, opt for cheeses from pastured cows, and if pastured cheeses are also not an option simply ensure the cheese you are selecting is made from a combination of whole milk, sea salt, microbial enzyme, and bacterial cultures.

Grilled Sweet Potato Wedges

Published on July 9, 2018 by Stephanie Kay

Let’s get real, everything tastes better on the grill, and these grilled sweet potato wedges are certainly no exception! Paired with a lightly spiced curry tahini dip, these soft on the inside and crispy on the outside grilled sweet potato wedges are the perfect summer side dish.

Grilled Sweet Potato Wedges

 

Sweet potatoes are one of my favourite starchy carbohydrates to add to any meal. Not only do they taste great, but they are incredibly versatile to prepare and work equally well for breakfast, lunch, and dinner. In fact, they work well for sweet and savoury dishes alike, and can be made into everything from a mash to noodles to these grilled sweet potato wedges.

For this particular recipe, I wanted to keep things simple while still having a little fun. The sweet potatoes themselves are pretty straightforward, just a bit of oil and seasoning, but the curry tahini dip helps to add a little extra flavour. I simply added paprika and sea salt to the potatoes before popping them on the grill, but feel free to add some extra seasonings if you like. For the best results (and pretty grill marks), make sure that your grill is nice and hot before adding the sweet potatoes, this will help ensure these grilled sweet potato wedges cook evenly and look as good as they taste.

 

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Grilled Sweet Potato Wedges

Grilled Sweet Potato Wedges

Author: Stephanie Kay

These grilled sweet potato wedges are ready in under 10 minutes for a quick and easy side dish. Serve immediately with curry tahini dip, or a dip of your choice, or store them in an air-tight container for up to 3 days.

  • Author: Stephanie Kay
  • Prep Time: 5 minutes
  • Cook Time: 10 minutes
  • Total Time: 15 minutes
  • Yield: 4 servings 1x
  • Category: Sides
  • Cuisine: Paleo, Vegetarian, Gluten-Free, Dairy-Free
  • Diet: Vegetarian
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Ingredients

Sweet Potatoes

  • 2 large sweet potatoes, cut into 1/2” wedges
  • 1 tablespoon olive oil
  • 1/2 teaspoon paprika
  • 1/4 teaspoon sea salt

Curry Tahini Dip

  • 1/4 cup tahini
  • 1/4 cup water
  • 1 tablespoon olive oil
  • 1 clove garlic
  • 1/2 teaspoon curry powder
  • 1/4 teaspoon sea salt

Instructions

  1. Heat a grill to medium-high heat.
  2. In a bowl, combine the sweet potato wedges, olive oil, paprika and sea salt, and toss until sweet potatoes are well coated in the oil and seasonings.
  3. Prepare the dip by combining the ingredients in a food processor, or whisk in a small bowl, until well combined. Set aside.
  4. Place sweet potato wedges on the grill and cook for 3-4 minutes per side or until grill marks appear, turning only once. If possible, cover the grill with the lid while cooking to help them cook evenly on the inside.
  5. Once sweet potato wedges are cooked, transfer to a plate and serve with the curry tahini dip.
  6. Enjoy!

Nutrition

  • Serving Size: 1 serving
  • Calories: 266 calories
  • Sugar: 6 grams
  • Fat: 15 grams
  • Carbohydrates: 30 grams
  • Fiber: 5 grams
  • Protein: 5 grams

Keywords: fries, baked, on grill, grilled, how to grill

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How to Heal Leaky Gut

Published on July 5, 2018 by Stephanie Kay

Leaky gut, also known as increased intestinal permeability, is syndrome where bacteria and toxins pass through the gut that shouldn’t, which can lead to digestive upset, such as IBS, bloating, gas, and a host of other health issues. Fortunately, there are some dietary approaches that you can take to heal leaky gut.

How to Heal Leaky Gut

 

Healthy digestion is the foundation of overall health and well-being. Our digestive tract is the main barrier between us and our outside world, so if our gut is healthy, we are too. In fact, it is now said that many chronic symptoms including gas, bloating, allergies, acne, eczema, and joint pain are actually signs of impaired gut health. Because it is the job of the gut to keep toxins, antigens, and foreign invaders out, when our gut health is impaired negative symptoms can manifest in the body in many different ways. Fortunately, an approach known as the 4R program, which has its roots in functional medicine, can help to address the underlying causes, restore balance in the gut and help to alleviate symptoms. So, if you are concerned you have leaky gut, and want to improve it, here is a simple and effective 4-step approach on how to heal leaky gut naturally.

How to Heal Leaky Gut with the 4R Approach

The 4R approach offers 4 steps; remove, replace, reinoculate, and repair, which can help to address the underlying causes of leaky gut and therefore alleviate symptoms. Depending on the severity of the damage, healing leaky gut can take several months, however, the foundational steps always remain the same.

1. Remove

The first step in healing leaky gut is to remove all inflammatory foods. Although these foods may differ slightly from person to person, it is important to remove all foods that can potentially damage the intestinal lining. The most common inflammatory foods include; gluten, dairy, corn, soy, shellfish, peanuts, and eggs, as well as processed foods, vegetable oils, refined carbohydrates, caffeine, and alcohol. These foods should be removed from the diet for a set amount of time, typically 2-4 weeks, until your symptoms have subsided or are no longer visible. Essentially, your diet should focus on whole foods including fresh fruits, vegetables, meats, seafood, gluten-free grains, nuts, seeds, beans, and lentils. Furthermore, it is important to pay attention to lifestyle factors during the removal process in order to reduce or eliminate stress, as stress can impair your digestion and nutrient absorption which can heighten symptoms of leaky gut.

2. Replace

The second step is to replace the nutrients required for optimal digestion to take place.  The digestive process requires sufficient amounts of digestive enzymes and hydrochloric acid (HCl), and these are commonly depleted in individuals with leaky gut. In fact, they are often depleted due to a diet high in refined foods, medications, disease, stress, or aging, and further contribute to leaky gut itself. Adding digestive enzymes to your regimen will help support optimal digestion and nutrient absorption, as well as assist your body’s intestinal repair and inflammation responses. If you are unsure if you have low stomach acid, you can take a simple at-home test to being, or speak to a functional medicine practitioner to be certain.

3. Reinoculate

The third step is to reinoculate your gut with healthy bacteria to help restore balance. You can restore the beneficial bacteria in your gut with high-quality probiotics to help re-establish a healthy microbiome. In addition to taking a probiotic supplement, you can incorporate probiotic foods such as sauerkraut, kimchi, or kombucha, however, you still want to avoid fermented foods from potential allergens such as yogurt, since it is from dairy, which is part of the removal step. Finally, you can incorporate prebiotic-rich foods, which help the probiotic bacteria to thrive, such as leeks, onions, asparagus, jicama, bananas, garlic, and Jerusalem artichokes which will support gut microbiome and help to heal leaky gut.

4. Repair

The final step to healing leaky gut is to help repair and protect the gut lining itself. Remember, it is the gaps in the tight junctions of the gut lining that are one of the primary contributing factors to leaky gut, so repairing them is vital. This process can take several months depending on how much damage has been done so it is important to be patient if you truly want to heal leaky gut. In addition to following a low-allergenic diet, reducing stress, and supporting digestion, specific supplements can be incorporated to help heal the gut lining itself. L-glutamine is extremely beneficial for rejuvenating the gut wall lining, while collagen is rich in amino acids that help to “seal the leaks” by healing damaged cells and creating new tissues. Regularly consuming gelatin-rich bone broth is also very healing to the gut lining and therefore a great addition to the diet.

The Bottom Line

No matter what your health issue is, repairing your gut is the first step in restoring your health. The 4R program is a great first step to heal leaky gut and reducing chronic systems. It is incredible to see how often these simple steps can support healing in so many people, however, if you implement these steps and still struggle with symptoms it is best to speak with a functional medicine practitioner for specific testing and additional support.

Be sure to read part 1 and part 2 of my overview on gut health so you can understand if these are the right steps for you.

Part 1: Why Your Gut is a Key to Your Health

Part 2: 10 Signs You Have Leaky Gut 

 

Grilled Cajun Shrimp Tacos

Published on July 1, 2018 by Stephanie Kay

These grilled Cajun shrimp tacos are a quick and easy dinner idea, ready in 30 minutes or less, while still packed full of smoky and spicy flavor.

Grilled Cajun Shrimp Tacos

 

In the summertime, I’m all about quick and easy meals. Actually, let’s get real, I’m always about quick and easy meals, but it’s especially true during the summer months. Seafood, in general, is a great option for a quick meal because it doesn’t take long to cook and can easily take on a lot of flavour. In fact, the right combination of herbs and spices can take any simple piece of seafood and elevate it from good to great. For these Cajun shrimp tacos, I wanted to add a little extra kick so I decided to do a homemade cajun seasoning on them, but if you have a store-bought version you like that would work really well too.

Looking for more taco recipes? Check out my coconut crusted fish tacos for another delicious and healthy dinner idea!

 

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Grilled Cajun Shrimp Tacos

Grilled Cajun Shrimp Tacos

Author: Stephanie Kay

Ready in under 30 minutes, these shrimp tacos are the perfect summer meal! The shrimp can easily be grilled on the BBQ, a grill pan, or simply broiled in the oven if needed. Feel free to adjust the toppings to suit your personal preference because these grilled shrimp are the true star of the show.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 15 minutes
  • Total Time: 25 minutes
  • Yield: 4 tacos 1x
  • Category: Mains
  • Method: Grilled
  • Cuisine: Mexican
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Ingredients

  • 12 raw wild-caught shrimp, thawed
  • 2 teaspoons olive oil
  • ½ teaspoon chili powder
  • ½ teaspoon cumin
  • ½ teaspoon paprika
  • ½ teaspoon garlic powder
  • ¼ teaspoon oregano
  • ¼ teaspoon cayenne
  • ¼ teaspoon sea salt
  • ½ head romaine lettuce, shredded
  • ¼ red cabbage, shredded
  • 1 avocado, cubed
  • 1 bunch cilantro, chopped
  • ½ red onion, diced
  • 1 lime, quartered
  • 4 corn tortillas

Instructions

  1. In a small bowl, combine the chili powder, cumin, paprika, garlic powder, oregano, cayenne and sea salt, and mix to combine.
  2. In a separate bowl, add thawed shrimp (tails removed), drizzle with olive oil, sprinkle with spice mixture and toss until shrimp is well coated.
  3. Heat a grill to medium-high heat, place shrimp onto the grill and cook for 2-3 minutes per side until shrimp are opaque.
  4. While the shrimp are cooking, prepare the toppings; shred lettuce and cabbage, cube avocado, dice onion, chop cilantro and slice limes.
  5. Once the shrimp are cooked, assemble the tacos. Layer tortillas with shrimp and toppings of your choice, and serve immediately.
  6. Enjoy!

Nutrition

  • Serving Size: 1 taco
  • Calories: 231 calories
  • Sugar: 3 grams
  • Fat: 9 grams
  • Carbohydrates: 20 grams
  • Fiber: 6 grams
  • Protein: 21 grams

Keywords: grilled, Cajun, easy, spicy, shrimp, blackened, red cabbage, avocado, corn, tortillas

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6 Signs your Breakfast Isn’t Working

Published on June 28, 2018 by Stephanie Kay

Since breakfast is the first meal of the day it can either set you up for a day of success or a day full of hunger and cravings. Opting for the right breakfast can help set the tone for the entire day by balancing your blood sugar, maximizing energy, and minimizing hunger cues. Although popular breakfast items like smoothies, yogurt, and toast can be considered healthy choices, they might not be the right choice for you.

6 Signs Your Breakfast Isn't Working

 

Factors such as sleep, activity level, and stress can all affect our individual needs so it is important to pay attention and consider how your breakfast choice might be affecting the rest of your choices throughout the day. So if you think you are choosing a healthy breakfast, but are just not sure, here are the 6 common signs your breakfast choice isn’t actually working for you and what you can do instead. Here are 6 signs that your breakfast choices aren’t setting you up for success.

1. You need a mid-morning snack.

If you eat a well-balanced breakfast, the body should easily be able to go 4 or more hours without eating, so if you are constantly looking for a snack after your breakfast, it’s probably a good sign your breakfast choice isn’t ideal. One of the most common causes of being hungry within one or two hours of breakfast is eating a breakfast rich in carbohydrates, specifically refined carbs, which includes popular choices like cereal, bagels, and granola. These types of meals can spike your blood sugar first thing in the morning and give you a big boost of immediate energy, but will only cause your blood sugar to crash within hours of eating, leaving you in search of a mid-morning snack. Combinations like cereal and milk, toast and jam, and flavored yogurt and granola are loaded with refined carbs and added sugar, so they don’t work well to balance your blood sugar or keep you full. In order to alleviate the need for a mid-morning snack, opt for breakfast with a good source of protein and fat, and ensure you are eating a portion large enough to help keep you full until lunch.

2. You struggle to make it to lunch.

If you are constantly watching the clock and counting the minutes until the clock strikes 12:00pm it might be a good sign you need to revisit what you had for breakfast. Many people, especially women, opt for a ‘light’ breakfast because they think it’s the ‘right’ thing to do, but here is the deal; that light breakfast is not working for you if you are itching to eat your next meal all morning! A green smoothie, egg whites or a piece of fruit might seem the right choice if you are trying to lose weight, but they are not the right choice if they leave you distracted and hungry all morning! Instead, focus on eating the volume of food that makes us feel full and satiated (not stuffed and uncomfortable) to keep you energized for the day. Simply opting for a larger portion of what you are already eating, or adding more protein and fat, can help you go comfortably all the way to lunchtime and actually further support your health and weight loss goals.

3. You drink multiple cups of coffee.

Look, I love my coffee too, but if you’re drinking multiple cups during the day it’s probably a good sign that something isn’t working right. At the end of the day, coffee is delicious but it is also a stimulant, and if you need it to get through your morning you might be using it to pick yourself back up from that blood sugar crash. Remember, if your breakfast is very carbohydrate-heavy that immediate spike in blood sugar will cause a big crash in energy later on and leave you looking for that second cup of java to help get your energy levels back up.

4. You’re “starving” in the afternoon.

We’ve all been there, 3:00 pm rolls around and you’re so hungry that you are verging on angry (i.e. hangry) and you are willing to eat just about anything you can get your hands on. So, you either rush out to the local coffee shop and grab yourself a treat, or you raid the pantry when you get home and eat everything in sight. People often ask what to eat as an afternoon snack to help avoid this raging hunger, however, the cause of this hunger is often due to what you ate earlier in the day, not at that exact moment. If your breakfast, or your lunch, were not large enough or did not contain enough protein and fat, it can lead to an afternoon crash which will leave you eyeing up every snack you can find.

5. You’re sleepy during the day.

Of course, there are many factors that can contribute to fatigue during the day (poor sleep, staring at your computer screen, busy schedule, etc..), however, your breakfast can also be a contributing factor. If you find yourself spacey during your meeting or just want to take a nap after lunch it’s important to take a look at how your meal choices might be contributing to this. Opting for a savory breakfast over a sweet one is a good way to avoid that afternoon crash in blood sugar which can leave you feeling overly fatigued.

6. You always need a late-night snack.

I know what you’re thinking; “How is my late-night snack in any way related to what I ate for breakfast?”. The truth is, it might not solely be related to your breakfast, but it is certainly related to what you ate earlier in the day. It is important to remember that your blood sugar is affected by all of your meal choices, and your breakfast sets the tone for the entire day. Your breakfast choice will affect your blood sugar, which will affect your lunch choice, which will affect your blood sugar again, which will affect your dinner choice, which will affect your blood sugar again, which will affect your need for a late-night snack. When you start your day with a high sugar breakfast or a breakfast rich in simple carbohydrates, such as a smoothie, cereal and milk, bagel and cream cheese, or yogurt and granola, you can set your blood sugar on a roller coaster that will affect your food choices all the way to your evening snack.

The Bottom Line

By ensuring that your breakfast is a well-balanced meal with carbohydrates, protein, and fat you will better set yourself, and your energy levels, up for success. Although your breakfast choice might be made of real food and considered healthy (i.e. a smoothie or bowl of oatmeal), if you are experiencing one or any of the issues, it is a good sign that your breakfast choice is not working well for you. Remember, there is no perfect meal or perfect diet, so what works for one person might not work for you. Instead, it is important to take a step back, look at the big picture and see what is, or is not, working for you individually. Often just switching up your breakfast to something savory with extra fat and protein, or simply eating a bit more, can help address many of these common issues that people struggle with on a daily basis.

Make-Ahead Three Bean Salad

Published on June 25, 2018 by Stephanie Kay

This three-bean salad is the perfect make-ahead dish for any BBQ or weekly meal prep idea. Ready in under 10 minutes it is quick and easy to prepare without forgoing any flavor. This salad is a great summer meal for those days when it’s just too hot to cook and is filled with plant-based protein to keep you fuelled for your day.

Make-Ahead Three Bean Salad

 

My mom used to make three-bean salad all of the time when I was a kid, it was a staple dish in our fridge during the summer months that we could just grab for a quick lunch when we needed it. To me, those are the perfect type of summer meals, the ones where you can arrange your own combination of cold goodies based on whatever you have on hand. There are certainly many different ways to make a three-bean salad so this just happens to be mine. I like this combination because there is no cooking required and you can load it up with as many veggies as you like, and if you are feeling a little extra, a sprinkle of goat cheese goes really well on top!

Looking for more make-ahead salads? Check out these delicious recipes:

  • Summer Bean Salad
  • Mediterranean Orzo Salad
  • Asian Quinoa Salad
  • Make-Ahead Broccoli & Quinoa Salad
  • Make-Ahead Lentil Salad
  • Mediterranean Couscous Salad

 

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Make-Ahead Three Bean Salad

Make-Ahead Three Bean Salad

Author: Stephanie Kay

You can add the dressing to this salad immediately or save it for serving, however, I find adding it ahead of time allows the beans and vegetables to take on more flavour. Plus, a little crumble of goat cheese or feta cheese works really well on top.

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

Salad:

  • 14oz can chickpeas
  • 14oz can black beans
  • 14oz can kidney beans
  • 2 tomatoes, seeded and diced
  • 1/2 cucumber, seeded and diced
  • 1/2 red onion, diced
  • 1 yellow bell pepper, diced
  • 1/4 cup parsley, minced

Dressing:

  • 1/4 cup olive oil
  • 2 tablespoons red wine vinegar
  • 1 clove garlic, minced
  • 2 teaspoons Dijon mustard
  • 1 teaspoon honey
  • Pinch sea salt
  • Pinch black pepper

Instructions

  1. In a large colander, strain and rinse chickpeas, black beans and kidney beans and set aside.
  2. In a small bowl or jar, combine dressing ingredients, whisk together until emulsified and set aside.
  3. In a large bowl, combine the diced vegetables and beans, and give it a good stir to ensure everything is well combined.
  4. Drizzle the salad with the dressing and toss again to ensure everything is well coated.
  5. Taste the salad and season with additional sea salt and pepper to taste.
  6. Store in an air-tight container in the fridge for up to 5 days.
  7. Enjoy!

Nutrition

  • Serving Size: 1 serving
  • Calories: 416 calories
  • Sugar: 7 grams
  • Fat: 18 grams
  • Carbohydrates: 51 grams
  • Fiber: 17 grams
  • Protein: 17 grams

Keywords: garbanzo bean, black bean, kidney bean, cold, easy, best

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Why You Need to Ditch Vegetable Oil

Published on June 21, 2018 by Stephanie Kay

Fat is one of the most misunderstood foods out there and vegetable oil specifically tops the list. Vegetable oils have long been touted as “heart-healthy” oils that are said to help “lower cholesterol” and support overall health, unfortunately, this is one of the biggest myths in the nutrition community. In fact, vegetable oils may actually be one of the most damaging and dangerous foods in our diets, so here is a complete overview of why you need to ditch vegetable oils immediately.

Vegetable Oil

What is vegetable oil?

The term vegetable oil is used for oils that have been extracted from seeds including canola oil, corn oil, soy oil, grapeseed oil, and safflower oil. In fact, the term “vegetable oil” is often used as a blanket term for these oils, and therefore when you buy “vegetable oil” at the grocery store you are often buying a combination of these seed oils based on what they have available. The term vegetable oil is simply used to imply that the oils are not made of animal-based fats, however, the unfortunate part is that although the term vegetable is often associated with health, vegetable oils are anything but, it just happens to be good marketing.

How are vegetable oils made?

Vegetable oils were essentially non-existent until the early 1900s when new industrial processes allowed them to be extracted. Consider this; have you ever seen an oily vegetable? Clearly, the answer is no. Unlike natural fats like butter or olive oil, vegetable oils can’t be extracted by pressing or separating, these seed oils require extensive processing to extract their oils. The process of creating vegetable oils involves chemical extraction, degumming, refining, bleaching, deodorizing, and hydrogenation in the case of margarine and spreads. Plus, many vegetable oils actually contain additives and preservatives in order to help extend shelf life. In fact, this video shows exactly how highly processed canola oil actually is, despite the narrator desperately trying to spin it in a positive light.

Why Vegetable Oil is Unhealthy

The first and most obvious problem with vegetable oils is simply that these oils are not fit for human consumption. Before industrial processing, humans simply consumed naturally occurring fats in the form of items such as butter, ghee, tallow, lard, coconut oil, or olive oil. Although many people are still concerned about saturated fat, they need not be, as this is one of the biggest and most damaging nutrition myths out there, and the saturation of these fats is actually their most beneficial part. The fat content of the human body is predominantly saturated and monounsaturated fat, with very little polyunsaturated fat. Essentially, all of our cells are made of saturated fat, and although the body requires fat in the diet, it requires the right type and amounts of fat to support the rebuilding of cells and hormones.

One of the main concerns with vegetable oils is their high content of polyunsaturated fatty acids, also known as PUFAs. Polyunsaturated fats are highly unstable and oxidize very easily. Omega-6s are the PUFAs found in vegetable oils, and although they are essential to human health, in excess are dangerous and inflammatory. Over the past hundred years, the consumption of PUFAs has skyrocketed due in large part to the consumption of vegetable oils and products that contain them. The ideal ratio of consumption of omega 6 to omega 3 fatty acids is somewhere in the range of 1:1 to 4:1, however, that ratio has increased as high as 20:1 in some cases dramatically increasing inflammation and impairing gut health.

Additionally, vegetable oils are incredibly fragile and can easily be damaged by exposure to light, heat, and air, making them a poor choice for cooking oils. Unfortunately, that is exactly what most households and restaurants use them for; used in deep-fryers, sauté pans, and processed and packaged foods all over the world.

Plus, since vegetable oils are chemically produced it will likely not come as a surprise that they are full of chemicals. Vegetable oils, specifically vegetable oil products like margarine or spreads often contain added preservatives, emulsifiers, colors, flavors, and sodium. These food additives might help the oils from spoiling, but in the end, they will end up spoiling you.

List of Vegetable Oils

Although some items will simply be labeled “vegetable oil”, others might come in a more specific format, however, they should all be avoided as much as possible:

  • Canola Oil
  • Corn Oil
  • Cottonseed Oil
  • Grapeseed Oil
  • Soybean Oil
  • Safflower Oil
  • “Vegetable” Oil
  • Margarine
  • Shortening
  • Any fake butters or spreads

How to Avoid Vegetable Oil

In addition to bottles of canola, corn, soy, and safflower oil, vegetable oils can be found in almost every processed food product from salad dressing to granola bars. Therefore, not only is it imperative to avoid buying vegetable oils or vegetable spray for cooking, it is important to read the ingredients on everything you buy. Instead, opt for natural cooking fats like butter, ghee, tallow, lard, coconut oil, or olive oil for cooking and dressings. When buying liquid oils such as olive oil or avocado oil, look for versions sold in a dark glass bottle as light can turn oils rancid, and ensure they are stored in a cool, dry place away from heat sources.

Steak Fajita Bowls

Published on June 18, 2018 by Stephanie Kay

If you love fajitas, you’re going to love these steak fajita bowls! Served on a bed of leafy greens they are a lighter take on a classic fajita making them a quick and easy weeknight meal.

Steak Fajita Bowls Recipe

 

I’ve been doing a lot of bowl recipes lately. A few weeks ago I shared my Sweet Potato Burrito Bowls, my Meal Prep Buddha Bowls, and my Tex Mex Breakfast Bowls are still one of the hottest recipes on my blog. I think the reason I love them so much is that they are so simple to make and leftovers store really well in the fridge for plenty of meals to come. Plus, you can load these babies up with tons of toppings which is actually my favorite part! Everything from salsa to guacamole, hot sauce, and cheese all help take these little steak fajita bowls from good to great with very little effort.

These steak fajita bowls are great made at the moment, but you can also use leftover steak and quickly whip them together for a simple weeknight dinner. I used striploin steak,  however, you could really use any cut of steak you like. Plus, if you are feeling extra hungry simply add a little rice to the bottom of the bowl for an extra hearty meal.

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Steak Fajita Bowls Recipe

Steak Fajita Bowls

Author: Stephanie Kay

I used a top sirloin steak for the steak fajita bowls, however, any steak would work well. For the best results, take your steak out of the fridge at least 20 minutes before cooking to allow it to come to room temperature as a cold steak is more likely to stick to the grill and burn.

  • Author: Stephanie Kay
  • Prep Time: 5 minutes
  • Cook Time: 15 minutes
  • Total Time: 20 minutes
  • Yield: 2 servings 1x
  • Category: Mains, Salads
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Ingredients

  • 1 steak of your choice
  • 1 teaspoon olive oil
  • 1 red bell pepper, thinly sliced
  • 1 green bell pepper, thinly sliced
  • 1/2 red onion, thinly sliced
  • 1 teaspoon chilli powder
  • 1/2 teaspoon cumin
  • 1/2 teaspoon paprika
  • 1/2 teaspoon sea salt
  • 1 head romaine lettuce, roughly chopped
  • 1 cup frozen corn, thawed
  • 1/2 avocado, sliced
  • 1/2 cup salsa
  • 1 handful cilantro, chopped
  • 1 lime, cut into wedges
  • 1 jalapeño, sliced (optional)

Instructions

  1. Season the steak with a generous pinch of salt and pepper on both sides.
  2. Heat a grill pan to medium-high heat and place the steak in the pan to cook until golden brown and slightly charred, 4 to 5 minutes. Turn the steak over and continue to cook 3 to 5 minutes for medium-rare (internal temperature of 135°F), 5 to 7 minutes for medium (140°F) or 8 to 10 minutes for medium-well (150°F).
  3. Once cooked, removed the steak from the pan, set aside and allow to rest at least 5 minutes before slicing.
  4. While the steak is resting, cook the vegetables. In the same pan you cooked the steak, on medium heat, add bell peppers, onion and olive oil. Stir to ensure the vegetables are well coated.
  5. Sprinkle the vegetables with chilli powder, cumin, paprika and sea salt. Toss the vegetables in the pan with thongs or a spoon to ensure they are well coated in the spices. Allow to cook 3-4 minutes until tender.
  6. Once the vegetables are cooked, assemble the bowls. Split the romaine lettuce, corn and vegetable mixture between the two bowls.
  7. Thinly slice the steak into long strips and divide between the two bowls.
  8. Top each bowl with ½ sliced avocado and dollop of salsa, and season with a sprinkle of coriander, sliced jalapeños (optional for extra heat) and a wedge of lime.
  9. Enjoy!

Nutrition

  • Serving Size: 1 salad
  • Calories: 529 calories
  • Sugar: 20 grams
  • Fat: 19 grams
  • Carbohydrates: 64 grams
  • Fiber: 18 grams
  • Protein: 37 grams

Keywords: bell pepper, corn, avocado, salsa, cilantro, lime, healthy

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