Stephanie Kay Nutrition

Stephanie Kay Nutrition

Real Food for Real Life

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

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.

Print
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
Print Recipe
Pin Recipe
Scale

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

Did you make this recipe?

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

Getting Out of Your Own Way

Published on June 14, 2018 by Stephanie Kay

Have you ever considered that the biggest obstacle holding you back from your health goals is you? It might sound harsh, but I’ve not only seen it time and time again with myself, but with clients that I work with. Although it might be easy to brush off, when you really dig deep and think about it, it can often be a lightbulb moment and a pivotal moment of transition, because sometimes getting out of your own way is actually the key to your success.

Getting Out of Your Own Way

When I talk to people about their diet and goals, I’m often confronted with the reasons they don’t, can’t or have not been able to. Sometimes they are real obstacles, while other times they are perceived, however, regardless of the reason everyone always has an explanation as to how they got to this point or why they can’t change.

“I don’t have time to cook.”

“I’m not giving up my favorite foods.”

“My family won’t eat that.”

“I don’t eat leftovers.”

I get it and I hear it, but my response to all of those things is:

And, so?

And, so?

And, so?

And, so?

I’m not trying to be a jerk, I’m trying to be real. The difference between wanting to work on your health and actually working on it is you, not any of those things. The things that you think are holding you back are actually not holding you back at all, you are the ones holding you back because you are getting in your own way.

The constraints that you think you have are often not actually constraints, they are limitations you have created for yourself. The guy in the office or the girl in the gym that are so fit and healthy is not any different than you. They often deal with the exact same constraints that you deal with, they simply found a way to work with them, not allow them to be obstacles in their journey. In truth, it is how you decide to perceive these obstacles that determine if they are actually obstacles or not.

“I’m busy, but I’ll carve out time in my calendar for it.”

“Old ways don’t open new doors.”

“We can become healthier as a family.”

“Food is food, I can get over this.”

We are often our own worst enemies and spend so much time worrying and thinking and wondering and considering instead of actually doing. Fear holds so many people back from trying to new things because we are afraid of failure, afraid of trying new food, or afraid of going to the gym because people will stare at us. But in reality, failure is one of the greatest teachers out there because you only learn by doing. You can read 100 books on how to ride a bike, but until you actually ride it and fall off a couple of times you’ll never be able to figure it out. You might hate the first healthy recipe you try or hate the first workout you do, but guess what, you now know you hate it and can try something else. You might try 10 other recipes before you find one you like, or try 10 different workouts before you land on a type you like, but when you do, you’ve won.

Throwing your hands up and saying I can’t, I won’t or I don’t know how is giving away your power. Blaming your boss for making you work late and missing the gym, blaming your kids because they don’t like your healthy meal, or blaming your friend for bringing chips to the party is giving away your power. Yes, it might be your boss’ fault you had to stay late, or your kids’ fault they don’t like veggies, or your friend’s fault she bought chips, but it is your responsibility to deal with the situation and make the decision that supports your goal. Although you might need to stay late at work, you can re-organize your schedule to get to the gym another day. Although your kids might not want to eat the healthy meal you cooked, you can still eat it yourself. Although your friend bought chips for the party, you can eat the veggie tray instead.

When you realize that you are in control of your own decisions it is the most empowering feeling. When you get out of your own way and recognize that the only thing holding you back from getting to where you want to be is you, it changes the game. Yes, shit happens and sometimes it sucks, but how you handle it is totally up to you, nobody else. Your friend may have brought chips to the party, but she is not force-feeding them to you, you’re the one moving them from hand to mouth.

Eating well and making your health a priority is actually really simple. It’s simple, but it’s not easy. It is the internal barriers that we create for ourselves that rob of us the energy and passion we could use to succeed. It is the stories that we create for ourselves that hold us back from taking the first steps, and it is those same stories that we use to punish ourselves for not taking those first steps. I should go for a run. I’m not going to go for a run, I’m too tired. You’re too tired because you’re fat. You’re fat because you didn’t go for a run. I should go for a run. And the vicious cycle continues…

It is this constant procrastination and avoidance that can hold us back from getting to where we want to be. I think most people know they should eat healthily, and they should exercise, but a lot of people don’t do so because they haven’t found their why. Every single person is different and has a different set of beliefs, so every single person’s why is going to be different. Maybe it’s to be able to play with your grandkids, maybe it’s to wake up energized and inspired, or maybe it’s just to live a better life because you know you are worth it. Regardless of what the reasons are, because there are likely many, discovering your why is an important part of helping you get out of your own way.

When you think about the changes you want to make in your life, they can seem overwhelming and just give you another reason to get in your own way. In my opinion, big goals are great, but if you really want to reach them you have to break them down. If you want to lose 50lbs that’s awesome, but figuring out the smaller goals in that big goal is what is going to get you there. Instead of looking at a daunting goal of losing 50lbs, break it down into smaller more realistic goals like packing your lunch 3 days a week and going for a 30-minute walk after dinner. Doing so makes the daily tasks much more manageable, much more realistic, and less overwhelming.

If it’s been a long-term struggle for you to adopt a healthy lifestyle, perhaps it’s time to shift the focus and look at the common denominator – you. Your age, your time, your friends, and your family should not determine your level of success, only you can do that. Anything is possible as long as you’re realistic and sometimes all you really need to do to get ahead is to get out of your own way.

Greek Omelette Casserole

Published on June 11, 2018 by Stephanie Kay

Who says you don’t have time for eggs on weekday mornings? This Greek omelette casserole is a great meal prep idea that will ensure you’ve got a hearty and filling breakfast ready to go every morning of the week.

Greek Omelette Casserole

 

Clearly, I’m obsessed with omelette casseroles. Not only do I make them all of the time and share them in my Instagram story, but I’ve shared several recipes before, including my oh-so-popular spinach breakfast casserole. Although some people are worried about eating eggs on a regular basis there is actually no concern in doing so, rather, what is more important is ensuring you are buying good quality eggs. I realize the egg section at the grocery store can be incredibly overwhelming, with egg cartons littered with nutrition buzzwords, which is exactly why I wrote my guide to buying healthy eggs, so you know exactly what to look for and why.

This Greek omelette casserole is a great make-ahead breakfast idea that makes enough servings for the entire week, and stores incredibly well in the fridge, so you can’t hit snooze an extra time knowing that breakfast is ready to go.

 

Print
Greek Omelette Casserole

Greek Omelette Casserole

Author: Stephanie Kay

The best part of this Greek omelette casserole recipe is that it is incredibly versatile so feel free to mix up the vegetables based on what you have on hand.

  • Author: Stephanie Kay
  • Prep Time: 5 minutes
  • Cook Time: 25 minutes
  • Total Time: 30 minutes
  • Yield: 6 slices 1x
  • Category: Breakfast
  • Method: Baked
Print Recipe
Pin Recipe
Scale

Ingredients

  • 10 eggs, whisked
  • 1 tablespoon olive oil
  • 1 small white onion, diced
  • 3 cups spinach, well packed
  • 1 teaspoon oregano
  • 1/2 teaspoon sea salt
  • 3 tomatoes, seeded and diced
  • 1/4 heap cup crumbled feta cheese

Instructions

  1. Preheat the oven to 400°F.
  2. Heat olive oil in a pan on medium heat, add diced onion and cook for 2-3 minutes until tender and translucent.
  3. Add spinach, oregano and sea salt and cook until spinach has wilted and reduced in volume.
  4. Transfer cooked onion and spinach mixture to a baking dish, add chopped tomatoes and crumbled feta. Use a spoon or a spatula to ensure everything is evenly spread out in the bottom of the dish.
  5. Pour in whisked eggs and give it another good stir to ensure eggs and vegetables are well incorporated.
  6. Transfer baking dish to the oven and bake for 20-25 minutes until eggs are set in the middle.
  7. Serve warm or cold. This dish can be stored covered in the fridge for 4-5 days.
  8. Enjoy!

Nutrition

  • Serving Size: 1 slice
  • Calories: 148 calories
  • Sugar: 1 gram
  • Fat: 10 grams
  • Carbohydrates: 2 grams
  • Fiber: 1 gram
  • Protein: 11 grams

Keywords: egg, vegetable, spinach, tomatoes, feta cheese, easy, make ahead

Did you make this recipe?

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

How to Avoid the Afternoon Crash

Published on June 7, 2018 by Stephanie Kay

We’ve all been there; it’s 3:00 pm and things are steadily going downhill. You’ve been productive all morning, but now your eyelids are getting heavy, you’re having trouble concentrating, and all you want to do is surf the internet at your desk. Although the solution for many is to grab an afternoon coffee or sugary treat, there are actually some very simple things to consider to ensure that it doesn’t happen in the first place. So here are my top tips on how to avoid the afternoon crash.

How to Avoid the Afternoon Crash

Tips to Avoid the Afternoon Crash

Here are 7 simple yet effective ways to help beat the afternoon slump.

1. Eat a Savory Breakfast.

You’re probably asking yourself How on earth is my breakfast relevant to my afternoon crash? but the truth is, it’s very important. Although people tend to look for a solution in the moment, the root cause of the afternoon crash is often linked to what you did earlier on in the day, which begins with breakfast. What many people fail to recognize is that your first meal of the day plays a major role in your energy levels for the rest of the day. Your breakfast sets the tone for your blood sugar, which controls your energy levels, and a sweet breakfast can kick things off in the worst possible way. Starting your day with too much sugar, or sources of refined carbohydrates will spike your blood sugar first thing in the morning which will lead to a crash shortly thereafter. Items like bagels, cereals, muffins, and even granola, can simply be too much sugar (be it from added sugar or refined carbs) to start your day. Instead, opting for a savory breakfast that is high in protein and fat will help keep your blood sugar stable and balanced heading into the morning and afternoon. Opting for something like my Kale & Egg Breakfast Skillet or my Western Omelette Muffins can be a much better option to help kick off your morning.

2. Fill Up on Fat.

At both breakfast and lunch, ensure that you eat a substantial amount of fat in your meals. Although many people are freaked out by fat, you shouldn’t be. Not only is fat a very important part of a healthy diet, but fat is also incredibly satiating and serves as a source of energy for the body. By adding more fat to your meals you are providing your body with a source of fuel that helps to keep your blood sugar balanced and a source of fuel that is very long-lasting (i.e. no afternoon crash). So instead of forgoing the fat, try adding more fat to both your breakfast and your lunch by opting for whole food sources such as avocado, olives, cheese, nuts, seeds, butter, or olive oil.

3. Limit Crumbs at Snack Time.

I’m going to tell you right now, any food that makes crumbs is going to contribute to your afternoon crash. Although items like bagels, muffins, crackers, and granola bars may seem like convenient options, they are undoubtedly part of the problem. Food items that create crumbs are typically made of flour, which is refined carbs, and these operate a lot like sugar in the body by contributing to spikes in blood sugar. Remember, spikes in blood sugar lead to dips in blood sugar which lead to afternoon crashes. Not only is it important to limit crumb-based foods at breakfast and lunch, but it is important to do so at snacks as well. Instead, opt for whole-food snacks that are well-balanced such as apple + almonds, plain yogurt + berries, or pistachios + olives.

4. Stay Hydrated.

I know, I know, you are sick of me telling you to drink water, but here is the deal. Your brain needs to be well hydrated in order to function optimally, stay alert, and be energized. So if you rush through your morning on two cups of coffee and get to 3:00 pm without having any water, it’s really going to struggle to stay alert for you. I would actually argue that although most people reach for an afternoon snack, many people are not hungry, they are simply dehydrated. Your brain is in need of a boost of energy and the quickest way for it to get stimulated is via simple sugar, which is why it makes you crave cookies and your vanilla latte. Instead, focus on drinking water throughout the entire day, especially the morning. Aim to drink a glass of water before you leave the house and another between breakfast and lunch before you grab that extra coffee.

5. Eat a Protein-Packed Lunch.

Protein is one of the most satiating macronutrients, so ensuring that your lunch is rich in protein will help to keep your blood sugar balanced throughout the afternoon so you can avoid the afternoon crash. By eating a good source of protein at lunch, in addition to avoiding refined carbs, you will set yourself up for an energized afternoon. Although your leftover pasta is easy to pack or your PB&J sandwich is quick to make, they are low in protein and high in refined carbs making them a less-than-ideal choice. Instead, create a balanced meal and ensure that your lunch has a good source of animal or plant-based protein, lots of healthy fats, tons of veggies, and sources of whole-food carbohydrates instead.

6. Get Outside.

Guess what? That office lighting and your computer screen are doing you no favors when it comes to avoiding the afternoon crash. Sunlight exposure helps to set our circadian rhythm for the day; our internal clock runs in the background of our brain and cycles between sleepiness and alertness at regular intervals. Taking the time to get outside, feel the fresh air, and get some sunlight will keep down the amount of melatonin (sleep hormone) your body produces down while keeping your serotonin (mood-boosting hormone) up.

7. Keep a Food Journal.

If you are doing all of the above and still can’t seem to figure it out, try keeping a food journal. Pay attention and log all of your meals and snacks for a while, and note the times and days when you feel the most sluggish. Doing so will really help you be mindful of what you are eating and potentially connect a certain food, or type of food, to your mood and energy levels. Eating foods that you might be sensitive or intolerant to can actually affect your energy levels throughout the day. Once you are able to see the pattern, you can make adjustments to your diet and try different foods to see how they impact your afternoon crash.

Chicken Tikka Masala

Published on June 4, 2018 by Stephanie Kay

Chicken Tikka Masala

This easy chicken tikka masala recipe is a one-pan dish that is ready in 30 minutes making it a great weeknight meal! Made with fragrant spices, and tender chicken in a rich and creamy broth, this recipe is sure to please a crowd.

Easy Chicken Tikka Masala

Ok, if I’m being honest, I had to bend the chicken tikka masala rules a little bit to create this particular recipe. I really wanted to create a recipe that was quick to prepare as a weeknight meal, so I had to forgo some of the traditional cooking methods to create this recipe. Traditional chicken tikka masala is made by marinating pieces of chicken in a yogurt and spice mixture for several hours before cooking, however, to ensure this recipe was ready in under 30 minutes I had to skip that particular step. Instead, I opted to season the chicken directly in the pan and allow it to cook in the creamy sauce, but I promise it doesn’t compromise the flavor!

This easy chicken tikka masala is great on its own or can be served with a side of rice (or cauliflower rice if you are looking to keep things light), and also stores really well in the fridge or freezer for days and weeks to come.

Print

Easy Chicken Tikka Masala

Chicken Tikka Masala

Author: Stephanie Kay

This easy chicken tikka masala can be served on its own or with a side of rice or naan bread. If you don’t have chicken breasts, chicken thighs would work equally well in this recipe while adding a little extra flavour.

  • Author: Stephanie Kay
  • Prep Time: 5 minutes
  • Cook Time: 30 minutes
  • Total Time: 35 minutes
  • Yield: 4 servings 1x
  • Category: Mains
Print Recipe
Pin Recipe
Scale

Ingredients

  • 2 chicken breasts, diced
  • 1 tablespoon olive oil
  • 1 onion, diced
  • 1 red bell pepper, diced
  • 3 cloves garlic, minced
  • 1/2” fresh ginger, grated
  • 2 teaspoons ground turmeric
  • 1 teaspoon garam masala
  • 1 teaspoon coriander
  • 1 teaspoon cumin
  • 1/2 teaspoon sea salt
  • 400g can crushed tomatoes
  • 1/3 cup heavy cream
  • 1/4 cup water
  • Fresh coriander, to serve
  • Yogurt, to serve

Instructions

  1. Heat oil in a large skillet on medium heat. Add the onions and red bell pepper and allow to cook 3-4 minutes until tender.
  2. Add diced chicken, stir to coat in the onion mixture and allow to cook for 4-5 minutes until chicken mostly cooked but not completely.
  3. Add garlic, ginger, turmeric, garam masala, coriander, cumin and sea salt, stir to coat the chicken and vegetable mixture, and allow to cook for an additional 1-2 minutes until fragrant.
  4. Pour in water and use a spoon or spatula to scrape up any tasty bits from the bottom of the pan.
  5. Add crushed tomatoes and stir until well incorporated with the chicken. Reduce heat to a simmer, cover and allow to cook for 15 minutes.
  6. Pour in heavy cream, stir to combine, leave uncovered and simmer for an additional 5 minutes.
  7. Once cooked, remove from heat and allow to cool slightly before serving. Season to taste with salt and pepper.
  8. Serve with a sprinkle of coriander, dollop of yogurt and rice if desired.
  9. Enjoy!

Nutrition

  • Serving Size: 1 serving
  • Calories: 226 calories
  • Sugar: 6 grams
  • Fat: 10 grams
  • Carbohydrates: 13 grams
  • Fiber: 3 grams
  • Protein: 22 grams

Keywords: easy, healthy, chicken breast, heavy cream, yogurt

Did you make this recipe?

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

10 Signs You Have Leaky Gut

Published on May 31, 2018 by Stephanie Kay

The gut is the gateway to our health; if your gut is healthy chances are you are too. In fact, our gut is where 75% of your immune system lives and where over 80% of your serotonin, the primary neurotransmitter responsible for your mood, is produced. It is said that the health of our gut impacts everything from hormonal issues to joint pain and seasonal allergies, and there is a commonly overlooked condition called ‘leaky gut’ that is linked to a whole host of health issues that can be improved if treated. Fortunately, leaky gut can be addressed and improved, the first step is merely to identify it, so here are 10 common signs of leaky gut.

10 Signs of Leaky Gut

What is leaky gut?

Leaky gut, also known as intestinal permeability, is a condition that increases the permeability of the intestinal barrier. Think of your gut as a sponge that is designed to allow nutrients and water into your body, while keeping toxins and antigens out. This sponge is made of tight junctions that are only large enough to allow the required nutrients into the bloodstream and keep foreign invaders out.

However, certain factors can cause these tight junctions to become impaired and enlarged, which leads the intestine to become more permeable. When this happens toxins, microbes, and undigested food particles that should not fit through the barrier are able to escape the intestines and pass into the bloodstream. Because 75% of your immune system is located around your gut, and it is designed to protect you, your immune system marks these particles are “foreign invaders” and responds to attack them. When this occurs, the response of the immune system can present in the body in many different ways.

What causes leaky gut?

As I mentioned in my previous post, many aspects of modern lifestyle and the standard North American diet can negatively impact your gut health and microbiome. Some of the most common include:

  • Diet high in refined sugar and refined carbohydrates
  • Diet high in processed foods and additives
  • Diet low in fermentable fiber
  • Long-term use of antibiotics or birth control
  • Lifestyle with chronic stress

While leaky gut and poor gut flora may manifest as digestive trouble, in many people it does not.  In fact, you do not need to have digestive symptoms for your gut health to negatively impact you. Instead, leaky gut can manifest in many different ways:

10 Signs of Leaky Gut

Here are some of the top signs you may be experiencing leaky gut.

1. Food Sensitivities

Notice certain foods that used to agree with you no longer do? Unfortunately, leaky gut and food intolerances are so tightly connected that one tends to affect the other because it is often the same foods that you are reacting to that are causing the increased permeability. As undigested food particles pass through the intestinal barrier the immune system will often react to defend against them, so foods you previously tolerated can all of the sudden become intolerable as the body is now fighting against them every time they show up. Grains, gluten, dairy, and soy are some of the worst offenders.

2. Digestive Issues such as IBS, Chronic Bloating, and Gas

The link here is quite clear as these symptoms are appearing directly in the gut. The term irritable bowel syndrome (IBS) was often given as a label to address symptoms in the gut, however, it is now rather widely accepted that if you have IBS you have leaky gut.

3. Skin Issues such as Acne, Psoriasis, or Eczema

The skin is a barrier system for our body and is a representation of your health on the inside of your body. As inflammation in the gut increases symptoms can present externally on the skin. Although these symptoms are often treated topically with creams and lotions, the root cause of these symptoms is located in the gut, and therefore treating leaky gut can help to alleviate symptoms such as acne, psoriasis and eczema.

4. Excessive Chronic Fatigue

Gut health and energy levels are tightly linked together. Given our gut is our ‘second brain’, what impacts our gut health will in turn impact our mental state. When you have leaky gut it is like having tiny holes in your intestinal lining. Undigested food particles travel through these ‘holes’ and into the bloodstream where it triggers the immune system to try and protect you by launching an attack on particles that shouldn’t be there. This process results in the release of many inflammatory messengers, notably cytokines, that are directly associated with fatigue.

5. Auto-Immune Conditions

The first thing to understand about autoimmune diseases is that they are diseases of the immune system. The second thing to understand is that 75% of your immune system is located in your gut. When you have leaky gut, food particles, toxins and bacteria are able to enter your bloodstream and your immune system marks them as dangerous invaders and creates inflammation to get rid of them. As more and more particles enter your bloodstream, your immune system becomes stressed and is less accurate with its identification. Your immune system will continue to make antibodies against items in the bloodstream, however many of these foreign invaders can look similar to your own cells, and, therefore, your body will begin to attack them. The autoimmune diseases that manifest are determined by which tissues are being attacked; if it’s the joints, rheumatoid arthritis may develop; if it’s the thyroid gland, the result could be Hashimoto’s or Grave’s; if it’s the gut lining itself, Crohn’s or colitis could develop.

6. Chronic Joint Pain

Aching knees? Sore back? You might be surprised to learn that joint pain may actually be linked to leaky gut. As the permeability of the gut increases so does the production of antibodies in the bloodstream to help protect the body from “foreign invaders” or antigens. However, when an antibody binds with an antigen, an immune complex occurs. Therefore, a persistent leaky gut increases the number of immune complexes which circulate in the body and deposit into various tissues and organs including skeletal muscles and joints. This increase in inflammation can therefore lead to aching joints and pain.

7. Seasonal Allergies

Since an allergy is the result of your immune system overreacting, a persistent leaky gut can exacerbate the problem and worsens seasonal allergy symptoms. When your gut is comprised, your immune system is comprised as well, so leaky gut can worsen seasonal allergies as well as create new ones.

8. Mood Imbalances

Given over  80% of your serotonin (mood-boosting neurotransmitter) is housed in your gut, it is no wonder we call the gut the second brain. The intestinal wall of the gut contains a network of nerve fibers and neuron cell bodies that are influenced by signals from the brain, so what happens in your gut will directly affect your brain and vice versa. So one’s mood, in addition to symptoms such as depression and anxiety, has been shown to be affected by leaky gut.

9. Brain Fog or Lack of Concentration

In addition to mood, cognitive function is also linked to leaky gut. Some of the most common signs include increased confusion, an inability to focus, poor memory, or lack of mental clarity. The gut-brain axis exists between the gut and the brain and is dependent on the health of your gut and gut bacteria.

10. Hormonal Imbalances or PCOS

Hormonal imbalances such as PCOS are associated with chronic low-grade inflammation which is known to impact on insulin resistance and weight gain. However, it is the gut flora in the body that help to mitigate this inflammatory process and studies have shown that women with PCOS have a disrupted microbiome. Although it is unclear if leaky gut is the cause or the symptom, it is clear that it is part of the vicious cycle and only worsens the symptoms. If you have a disrupted microbiome then you are more likely to develop PCOS, and the excess androgens in PCOS can cause the microbiome to become worse.

Read part 1 and part 3 of my overview on gut health and learn how to heal leaky gut.

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

Part 3: How to Heal Leaky Gut

Oatmeal Chocolate Chip Cookies

Published on May 28, 2018 by Stephanie Kay

Oatmeal Chocolate Chip Cookies

These healthy oatmeal chocolate chip cookies are packed with rolled oats, chocolatey, soft, and chewy, with just the right amount of sugar. In fact, they are so good nobody will even notice they are full of fiber and actually pretty good for them.

Oatmeal Chocolate Chip Cookies

 

The inspiration for making these cookies was pretty simple – I wanted to eat cookies. There are so many great bakeries in the city of Ottawa, and I certainly indulge in them from time to time, but as a foodie and a health nut I wanted to create a cookie recipe that I could feel good about eating. A couple of weeks ago I did a poll on my Instagram stories and asked you guys what were the most important characteristics of a chocolate chip cookie and the consensus was pretty unanimous: soft, made with oats, and loaded with chocolate. So, voila, oatmeal chocolate chip cookies.

This recipe took me a couple of test batches to nail (sigh), but I feel I’ve finally done it. The recipe calls for chocolate chips, but you could also use chocolate chunks, or a bar of dark chocolate rough chopped (which is why I did). I made my cookies nice and big so the batter made 10 cookies, but you could make them slightly small if you needed more. These healthy oatmeal chocolate chip cookies also store really well in the freezer so you will have sweet treats for days to come.

More Healthy Cookie Recipes:

  • Salted Dark Chocolate Cookies
  • Ginger Molasses Cookies
  • Apricot Pistachio Oatmeal Cookies

 

Print
Oatmeal Chocolate Chip Cookies

Oatmeal Chocolate Chip Cookies

Author: Stephanie Kay

These oatmeal chocolate chip cookies can be made with chocolate chips or chocolate chunks (like I did), just be sure to keep the chocolate over 70% cocoa content for the best health benefits.

  • Author: Stephanie Kay
  • Prep Time: 20 minutes
  • Cook Time: 15 minutes
  • Total Time: 35 minutes
  • Yield: 12 cookies 1x
  • Category: Cookie
  • Method: Baked
  • Cuisine: American
Print Recipe
Pin Recipe
Scale

Ingredients

  • 1 1/4 cups rolled oats
  • 1 cup all-purpose flour
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1/2 cup brown sugar
  • 1/4 cup white sugar
  • 1/2 cup butter, melted
  • 1 egg, whisked
  • 1 teaspoon vanilla extract
  • 1 cup chocolate chips, dark or semi-sweet

Instructions

  1. Preheat the oven to 350°F.
  2. In a small saucepan (or the microwave), heat the butter until melted and set aside.
  3. In a medium bowl, combine the rolled oats, flour, baking soda, and salt.
  4. In a large bowl, add the brown sugar, white sugar, and melted butter and whisk to combine. Then add the whisked eggs and vanilla extract and mix until well incorporated.
  5. Add the dry ingredients to the wet ingredients and mix until well combined. Add the chocolate chips and fold gently into the mixture until well incorporated. Once mixed, place the bowl of dough in the fridge for 15 minutes.
  6. Once the dough has set, using a 1-ounce cookie scoop, or 1 1/2 tablespoons of dough, roll the dough into balls and place them onto the baking sheet, leaving roughly 2 inches between them. You should be able to easily fit 6 cookies on the baking sheet at a time.
  7. Transfer the cookies to the oven to bake for 10-12 minutes, until baked on the bottom and edges are golden brown.
  8. Once baked, remove the cookies from the oven and allow them to cool for 5 minutes on the baking sheet before transferring them to a wire rack to cool completely.
  9. Once cooled, the cookies can be stored in an air-tight container for up to 5 days or frozen for up to 3 months.

Nutrition

  • Serving Size: 1 cookie
  • Calories: 123 calories
  • Sugar: 23 grams
  • Fat: 14 grams
  • Carbohydrates: 38 grams
  • Fiber: 2 grams
  • Protein: 4 grams

Keywords: healthy oatmeal chocolate chip cookies, easy oatmeal chocolate chip cookies

Did you make this recipe?

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

What are refined carbs?

Published on May 24, 2018 by Stephanie Kay

Confused about carbs? You’re definitely not alone. While some carbs are nutrient-dense and very good for you, others are less-than-ideal options and contain very little nutritional value. So, let’s discuss carbs and discover what refined carbs actually are and why you should eat them but limit them overall in a healthy diet.

What are refined carbs anyway?

When people hear the term carbs they often think of items like potatoes, rice, pasta, or pastries, but the reality is that ‘carbs’ include a whole lot more than all of that delicious starchy stuff. In fact, the carbohydrate category includes everything from fruit and vegetables, to beans and lentils, to pasta and pastries. Although ‘carbs’ are often demonized, not all carbs are created equal, and rather it is the type of carb, namely refined carbs, that people should be concerned about. So instead of freaking out over any type of carb that lands on your plate, let’s take a look at refined carbs and why they are the ones that we need to be more mindful of.

What are refined carbs?

The term refined carbs refers to carbohydrate-based foods that are no longer present in their natural form. Although they may have been harvested in the fields, the way they have been processed is very far removed from their original format. The term refined carbs specifically refer to grain-based products and/or sources of processed sugar.

Whole grains in their whole format are considered whole foods. However, in this format, whole grains can be difficult to eat and digest, therefore food manufacturers will process the grains to make them more highly palatable. In order to do so, whole grains, which contain a bran, endosperm, and germ, are milled and processed to remove the bran and the germ, leaving only the endosperm. It is this specific process that strips the original whole grain of its fiber, vitamins, and minerals, and the remaining portion is known as a refined grain, therefore a refined carb.

In addition to grains, other forms of carbohydrates, such as fruit, can also be processed from their original state into refined carbs. For instance, a piece of fresh fruit, such as an apple, contains fiber and nutrients which help to balance out its natural sugar content, while a processed apple, for instance, apple juice, no longer has fiber, is often devoid of its own nutrients, and therefore merely a source of liquid sugar remains.

Essentially, refined carbohydrates are sources of starch or sugar that do not exist in mother nature. So any form of carbohydrate that is no longer in its whole food format is considered a refined carb.

Sources of Refined Carbs

Most processed foods are considered sources of refined carbohydrates, some of the most common include:

  • Cereal
  • Granola Bars
  • Crackers
  • Cakes
  • Cookies
  • Bagels
  • Donuts
  • Pastries
  • Pizza
  • Pretzels

In addition to grain-based products, other sources of refined carbohydrates include:

  • Fruit Juices
  • Sodas
  • Chocolate Milk
  • Ice Cream
  • Chips
  • Candy
  • White sugar
  • Brown sugar
  • And pretty much any other food with added sugar.

The Problem with Refined Carbs

The major concern with refined carbohydrates is that since most of the nutrients and natural fiber have been removed they act more like sugar in the body and are a source of calories with minimal micronutrients.

Since refined carbs are void of any fiber, they are very quickly absorbed into the bloodstream which can lead to rapid spikes in blood sugar and high insulin levels after meals. The high glycemic load on refined carbs helps to provide a feeling of fullness, but only for the short-term, often lasting just an hour or so. Not only are these foods devoid of their own nutrients, but their lack of effect on satiety often creates a need for over-consumption and excess. Plus, these types of foods are hyper-palatable and very easy to overeat because they do not provide true satiety in the diet.

Sadly, refined carbs make up a very large part of the total carbohydrate intake for many people. For instance, the standard North American diet looks something like; cereal for breakfast, a sandwich for lunch, a granola bar for snacks, and pasta for dinner, which is essentially a diet made up solely of refined carbs. A high intake of refined carbs has been associated with a higher risk of developing a variety of diseases and disorders including obesity, stroke, heart disease, type 2 diabetes, and digestive issues.

Healthier Alternatives

This is not to say that all forms of carbohydrates are bad for you, in fact, quite the opposite; whole-food carbohydrates are incredibly nutrient-dense and provide better satiety. The more you can focus on whole food-based sources of carbohydrates such as vegetables, fruits, beans, lentils, and whole grains the better off you will be. Grains can still be consumed as a part of a healthy diet, but it is important to understand that it is better to focus on whole grains in their whole format than products made out for them. For example, you are better off eating actual rice, oatmeal, and quinoa, over rice cakes, oatmeal cookies, and quinoa crackers. The more you can focus on eating whole grains the more you ensure that they contain the essential fiber, vitamins, and minerals.

Although refined carbs often seem more convenient foods to eat, I assure you real food is too. Opting for carrots over crackers, trail mix over a granola bar, and fruit over cookies are simple whole-food swaps that you can do on a day-to-day basis to help reduce your overall intake of refined carbohydrates.

The Bottom Line

As always, the most important thing to focus on in a healthy diet is whole foods, and refined carbs do not fall into that category. I am by no means suggesting that you can never eat pretzels or crackers again, but rather it is important that you pay attention to the frequency and volume at which you consume them. Do your best to focus on whole food carbohydrates like vegetables, fruits, beans, lentils, and whole grains as much as possible, and leave the refined carbs for special occasions.

Lemon Garlic Roasted Asparagus

Published on May 21, 2018 by Stephanie Kay

Lemon Garlic Roasted Asparagus

Made with only a few simple ingredients, this lemon garlic roasted asparagus is the perfect side dish for any meal! This recipe is pretty simple to whip together and can easily be done in the oven or on the grill in the summertime. If you’ve got a little extra leftover, store it in the fridge and serve it up with some fresh eggs for breakfast, it works really well.

Lemon Garlic Roasted Asparagus

Asparagus is probably one of my favorite side dishes, but only when it’s in season. Although I do buy it at the grocery store from time to time, it can never compete with the freshness and quality of the local seasonal stuff. When in season, asparagus is so fresh it almost has a sweetness to it and works well in everything from salads to side dishes. Plus, it’s a great source of fiber and a delicious way to get more of your daily greens, and this oven-roasted asparagus is a great way to do it.

More Vegetable Side Dishes:

  • BBQ Grilled Vegetables
  • Balsamic Roasted Vegetables
  • Oven-Roasted Broccoli 
  • Garlic Green Beans

Print

Lemon Garlic Roasted Asparagus

Lemon Garlic Roasted Asparagus

Author: Stephanie Kay

A quick and easy side dish perfect for any weeknight meal! This oven-roasted asparagus is made in the oven in less than 10 minutes, however, it could also be done on the grill on a warm summer night.

  • Author: Stephanie Kay
  • Prep Time: 5 minutes
  • Cook Time: 10 minutes
  • Total Time: 15 minutes
  • Yield: 4 servings 1x
  • Category: Side Dish
  • Method: Roasted
  • Cuisine: Italian
Print Recipe
Pin Recipe
Scale

Ingredients

  • 1 bunch asparagus
  • 2 cloves garlic, minced
  • 2 teaspoons olive oil
  • 1/2 lemon, juiced
  • 1/4 teaspoon sea salt
  • 1/8 teaspoon black pepper
  • Parmesan cheese (optional)

Instructions

  1. Preheat oven to 400°F.
  2. Wash and trim asparagus to remove tough white ends.
  3. On a large baking sheet, arrange asparagus evenly in a thin layer.
  4. Drizzle with olive oil, season with salt and pepper, sprinkle minced garlic, and using your hands, toss asparagus to ensure it is well coated. Squeeze half of the lemon over the seasoned asparagus.
  5. Transfer baking sheet to the oven and allow asparagus to roast for 8-10 minutes until tender but still slightly crispy.
  6. Remove from the oven, sprinkle with parmesan cheese (optional) and serve.
  7. Enjoy!

Nutrition

  • Serving Size: 1 serving
  • Calories: 56 calories
  • Sugar: 3 grams
  • Fat: 3 grams
  • Carbohydrates: 8 grams
  • Fiber: 3 grams
  • Protein: 3 grams

Keywords: oven-roasted, garlic, lemon, parmesan cheese, olive oil

Did you make this recipe?

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

5 Lunch Box Ideas

Published on May 17, 2018 by Stephanie Kay

Looking for lunch box ideas? Here are 5 quick, easy, and healthy box lunch ideas that are high in protein, fiber, and well-balanced with healthy fats.

5 Bistro Box Lunch Ideas

 

Packing lunches doesn’t need to be complicated, especially when you can make bistro boxes! By keeping things simple, the right combination of protein, healthy fats, veggies, and/or fruit can help to create a well-balanced meal that you can whip together in next to no time at all. Plus, the right ingredients can really help to cut down on prep time and often require no cooking at all. Not only are bistro box lunches simple to prepare but they store incredibly well in the fridge and are great for adults and kids alike. Here are 5 lunch ideas you can pull together in a pinch for a week’s worth of healthy lunches.

1. Smoked Salmon Lunch Box

[vc_row][vc_column][vc_single_image image=”7718″ img_size=”full” alignment=”center”][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]

Smoked Salmon + Goat Cheese + Rice Crackers + Asparagus

If you’re a fan of a smoked salmon bagel, this is the lunch box for you! Paired with creamy goat cheese and simple rice crackers, this recipe is naturally gluten-free, high in protein and rich in natural fats.

 

2. Chicken & Hummus Lunch Box

[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_single_image image=”7719″ img_size=”full”][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]

Chicken + Hummus + Carrots + Avocado + Cherry Tomatoes

This lunch box is chock full of protein and healthy fats to ensure you are satiated and energized for your afternoon. You can use leftover chicken or grab some good quality deli meat at your local butcher or grocery store.

3. Ploughman’s Lunch Box

[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_single_image image=”7720″ img_size=”full”][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]

Boiled Eggs + Cheese + Almonds + Apple + Bell Pepper

A similar version of the global coffee chain’s, this lunch box is incredibly quick and easy to prepare. Simply hard boil a batch of eggs on the weekend and you’ll be able to whip together lunches in no time.

4. Antipasto Lunch Box

[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_single_image image=”7721″ img_size=”full”][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]

Prosciutto + Spring Mix + Mixed Olives + Raspberries

An antipasto platter is a classic Italian appetizer typically consisting of olives, cheeses, and meats, but that doesn’t mean it can’t be used for lunch! This lunch box combination can help satisfy both your sweet and salty tooth at the same time.

5. Mezze Lunch Box

[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_single_image image=”7722″ img_size=”full”][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]

Feta + Olives + Carrots + Bell Peppers + Cucumbers + Artichokes Hearts

This Mediterranean-inspired lunch box is a great option for vegetarians and is quick and easy to prepare. Feel free to mix it up with a variety of different vegetables or an extra dollop of hummus for added plant-based protein.

 

NOTE: These bistro box lunch ideas are packed in my favorite containers from DALCINI Stainless.

Mexican Baked Rice Casserole

Published on May 14, 2018 by Stephanie Kay

A one-pan vegetarian meal, this Mexican baked rice casserole is loaded with vegetables and plant-based protein making it a great main course and side dish alike.

Mexican Baked Rice Casserole

 

Full disclosure, I am obsessed with this dish. I honestly thought it would be good, but didn’t think it would be as good as it turned about to be. I do my best to share a good balance of meat and vegetarian meals on the blog, especially ones that are easy to prepare. A few months ago I shared a recipe for oven-baked chicken and rice pilaf and it was such a hit (it’s one of my most popular pins on Pinterest) I figured it was only fair to share a vegetarian version of a one-pan meal.

The concept for this recipe was inspired by a burrito, essentially all of the filling without the tortilla itself, baked in a simple dish with minimal skill required. The most tedious part of this recipe is chopping all of the vegetables, but once that’s done the rest takes care of itself for perfectly cooked rice, veggies and beans. This recipe is great on its own, as a side dish, and also works really well cold in a salad. Regardless of how you enjoy it, I think this Mexican baked rice casserole is a total winner for any weeknight dinner.

 

Print
Mexican Baked Rice Casserole

Mexican Baked Rice Casserole

Author: Stephanie Kay

This Mexican baked rice makes a great vegetarian main course, however, it can also be served as a side dish with grilled chicken or steak.

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

Ingredients

  • 1 1/2 cup long-grain white rice
  • 1 red onion, diced
  • 1 red bell pepper, diced
  • 1 green bell pepper, diced
  • 1 jalapeño, minced
  • 4 cloves garlic, minced
  • 1 tablespoon chili powder
  • 2 teaspoons cumin
  • 1 teaspoon paprika
  • 1 teaspoon oregano
  • 1 teaspoon sea salt
  • 4 cups vegetable broth or water
  • 2 tablespoons tomato paste
  • 15oz can black beans, strained and rinsed

to serve (optional):

  • Cilantro
  • Lime wedges
  • Avocado

Instructions

  1. Preheat the oven to 375ºF.
  2. In a large baking dish, combine rice, onion, bell peppers, garlic, spices and sea salt. Using a wooden spoon, stir everything together to ensure it is well combined.
  3. Add in strained and rinsed black beans, evenly spreading them out in the dish.
  4. In a separate bowl or container, whisk together vegetable broth (or water) and tomato paste until well combined. Pour over rice mixture and give it a good stir.
  5. Cover baking dish with aluminium foil and transfer to the oven to bake for 30 minutes.
  6. After 30 minutes, remove from the oven and give it a good stir. The mixture will still be a little soupy at this point, that is fine.
  7. Return to the oven for an additional 25-30 minutes until rice is cooked and all of the liquid has been absorbed.
  8. Uncover and fluff rice with a fork before serving.
  9. Top with fresh cilantro, lime wedges and/or avocado.
  10. Enjoy!

Nutrition

  • Serving Size: 1 serving
  • Calories: 270 calories
  • Sugar: 5 grams
  • Fat: 1 gram
  • Carbohydrates: 57 grams
  • Fiber: 7 grams
  • Protein: 9 grams

Keywords: easy, homemade, white rice, black beans

Did you make this recipe?

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

 

3 Nutrition Lessons I Wish I Learned Earlier

Published on May 10, 2018 by Stephanie Kay

When I started on my nutrition journey I was excited to learn all of the fancy science stuff. I figured in order to know how to eat well you needed to know all of the minute details of food, what nutrients are important, and how the body works. Although I did learn all of those things at school, I think some of the most important lessons I’ve learned have nothing to do with my education. In fact, some of the most important lessons I’ve learned are ones I picked up along the way and the same ones that I want others to learn too. So here are the 3 nutrition lessons I wish I learned earlier.

3 Nutrition Lessons I Wish I Learned Earlier

 

1. What you eat is more important than how much.

I wish I’d never heard of calories or serving sizes. I hate them. The reason I dislike them so much is because they are SO confusing. As a kid, I would just eat. I would eat because I was hungry, and when I wasn’t hungry I wouldn’t eat. It wasn’t until high school (or some time around then) that I discovered calories. Although I don’t remember the exact moment, I’m sure it was in some health magazine article about what celebrities eat in a day. “Egg whites for breakfast, salad for lunch, a handful of almonds for a snack and salmon for dinner = 1,200 calories and you can look like Jennifer Aniston too!”. WTF. Look, I love Jennifer Aniston, but why do I care how many calories she eats per day!?!

The goal of eating is to seek nutrients, not avoid calories. Therefore, the quality of the food you eat far outweighs how many calories it contains. Eating a baked potato is not the same as eating chips, although they both come from potatoes. Not only does real food contain more nutrients, but it is more satiating and therefore you don’t need to eat as much. Although both chips and baked potatoes are made from potatoes, you could probably eat an entire bag of potato chips (and then some), however, after one or two baked potatoes, you would probably be good to go. That’s because real food is nourishing and satisfying, so in the end, you end up eating less of it and, therefore, fewer calories anyway. So instead of counting your calories, put your calculator away, and focus on eating whole foods instead.

2. Your body is the best coach you’ll ever have.

I have read endless health magazines, followed numerous health “gurus” and read hundreds of nutrition books. Did I learn from all of this information? Absolutely. Did I get all of the answers I needed? No. That’s because the truth is that no matter how many people you talk to or how many nutrition experts you listen to, you already have the very best coach you will ever get – your own body. There is literally nobody else out there that knows more about what is going on with you than your own body, so you need to learn to listen.

I know people joke and say things like “Well, my body is telling me it wants donuts!”, and although that’s cute and funny, it’s not what it’s telling you. You’re either not actually listening or still haven’t quite figured out how to listen. The concept of “listening to your body” might seem weird or sound like hippy witchcraft, but it’s not as complicated as it seems. Listening to your body is not listening for a loud voice from the heavens, but rather it is paying attention to little cues that your body gives you on a daily basis. For instance; you feel tired, you’re not sleeping well, you are grumpier than usual, your joints are aching, you bloat after every meal, you don’t have regular bowel movements, your skin is bad, you get sick every month, etc… Honestly, there are SO many ways that your body talks to you, you just need to pay attention. These ‘things’ don’t just happen to your body to happen, they happen for an actual reason, and if you can pay attention you have the opportunity to address them and feel better.

3. Indulgence is an important part of health.

There is no perfect diet. I wish someone had explained this to me years ago. You are never going to eat 100% perfectly all of the time for the rest of your life – that is not realistic. And it’s also not fun. Chocolate, ice cream, wine and wedding cake are some of my favourite things and it is ok for me to enjoy them. In fact, I should enjoy them, and when I do, I need to understand that I am not a bad person, I didn’t do anything wrong, I am just living my life. I spent years beating myself up every time I ate a treat, telling myself I was bad or feeling like I had done something wrong. I would convince myself I needed to go to the gym after a night of eating and drinking because I needed to “work it off” or pay for my sins. What a bunch of wasted time.

Do I now eat chocolate, ice cream, wine and wedding cake every day? No, absolutely not, but when I do, I just do, because it’s ok. I don’t tell myself I can’t have it, because I can, I’m a grown-ass adult and I can do what I want. I just don’t need to eat it all of the time because I savour it when I do. Instead, I focus on eating whole foods because I listen to my body, and when I want a treat I have it, and that doesn’t make me a bad person, it simply makes me human.

Chicken Shawarma Salad

Published on May 7, 2018 by Stephanie Kay

Who needs takeout when you can make a delicious, healthy, and chicken shawarma in the comfort of your own home?! This quick, easy, and flavorful chicken shawarma salad recipe is a healthier version of the classic takeout dish.

Chicken Shawarma Salad

 

I think shawarma is one of those staple foods that you can find in just about any city. I’m pretty sure that Ottawa is the shawarma capital of Canada, not only are there shawarma locations all over our city, but it seems to be everyone’s favorite late-night food. If you’ve never had shawarma before, it is a term used to describe meat cooked on a spit that is shaved off and served on a plate or as a wrap. It is often paired with things such as tabouleh, tomatoes, cucumber, pickled turnips, hummus, and garlic sauce, or any combination of those. Because I’m a foodie, but I also like to keep it healthy, I’m more of a shawarma salad type of gal than the classic wrap, so I figured it would be fun to create a healthier version of this classic street food.

This chicken shawarma salad recipe is simple to make, all you need is a ton of spices and a little patience. The longer you can leave the chicken to marinade the better it will taste in the long run and the more it will take on the flavor. I searched my grocery store far and wide for pickled turnips and I couldn’t find any, but if you can I would certainly recommend adding them as well. Although the salad ingredients might seem simple, it is the garlic dressing that really helps to bring this chicken shawarma salad to life while keeping it healthy at the same time.

 

Print
Chicken Shawarma Salad

Chicken Shawarma Salad

Author: Stephanie Kay

This homemade chicken shawarma salad with garlic tahini dressing can be made with chicken breasts or chicken thighs and can be cooked on the grill, in a pan or in the oven.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Yield: 2 servings 1x
  • Category: Salad
  • Cuisine: Lebanese
Print Recipe
Pin Recipe
Scale

Ingredients

Chicken Shawarma:

  • 2 chicken breasts
  • 1 clove garlic, minced
  • 2 teaspoons coriander
  • 2 teaspoons cumin
  • 1 teaspoon cardamom
  • 1 teaspoon paprika
  • ½ teaspoon turmeric
  • ¼ teaspoon cinnamon
  • ½ teaspoon sea salt
  • ¼ teaspoon black pepper
  • ½ lemon, juiced
  • 2 tablespoons olive oil

Salad:

  • 1 head romaine lettuce, chopped
  • 2 tomatoes, diced
  • ½ cucumber, diced
  • ¼ red onion, thinly sliced
  • ¼ cup parsley, minced

Garlic Dressing:

  • 2 tablespoons tahini
  • 2 tablespoons water
  • 1 tablespoon olive oil
  • 1 clove garlic, minced
  • 1/4 lemon, juiced
  • Pinch sea salt

Instructions

  1. Combine the spices, minced garlic, lemon juice, olive oil, sea salt and black pepper in a large bag or bowl. The mixture will create a thick paste that you can use to marinate the chicken.
  2. Using your hands, add the chicken breasts to the marinate, ensuring each piece is well coated in the spice mixture. Leave the chicken to marinade overnight or for at least 1 hour.
  3. Heat a cast iron skillet or grill on medium heat. Place chicken on the skillet or grill and cook for 4-5 minutes per side until nicely charred and internal temperature has reached 165°F.
  4. While the chicken is cooking, prepare the dressing. Add the ingredients to a small bowl or jar and whisk until well combined, using water to thin until desired consistency is reached. You want a creamy dressing, but not too thick.
  5. Remove chicken from the skillet or grill and allow to rest for at least 5 minutes before slicing to ensure the juices are not lost.
  6. While the chicken is resting, prepare the salad. Add lettuce, tomatoes, cucumber, red onion and parsley to a bowl to a toss to combine.
  7. Once the chicken has rested, slice into thin strips, about ¼” thick.
  8. To serve, split salad on to two plates, top with sliced chicken and drizzle with garlic dressing.
  9. Enjoy!

Nutrition

  • Serving Size: 1 salad
  • Calories: 576 calories
  • Sugar: 12 grams
  • Fat: 35 grams
  • Carbohydrates: 33 grams
  • Fiber: 11 grams
  • Protein: 42 grams

Keywords: chicken breast, tahini, olive oil, dressing, healthy

Did you make this recipe?

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

Raspberry Lime Smoothie

Published on April 30, 2018 by Stephanie Kay

This raspberry lime smoothie is a fun combination of ingredients that creates a refreshing and flavourful smoothie that can be used for breakfast and snacks alike.

Raspberry Lime Smoothie

 

I’m not a huge smoothie person, to be honest, I never really got into the smoothie craze. Don’t get me wrong, I do like them, but I don’t really consider them a meal, more of a refreshing drink or snack. The reason is simple; they don’t really fill me up. I know a lot of people use them as a quick breakfast idea, and I do often recommend them to my clients as a healthy breakfast option, they are just not my personal go-to meal idea. I think one of the things to keep in mind when it comes to nutrition is that what works for one person might not work for another, and that’s totally ok. With all of that being said, I certainly still do enjoy smoothies from time to time, and this particular flavor combination is one of my favourites. Although it might seem a little odd to add lime to a smoothie, it adds so much flavor!

I made this raspberry lime smoothie with almond milk, but I think coconut milk would work equally well, and the inclusion of the full-fat yogurt helps to provide some much-needed protein to this drink to help balance your blood sugar and keep you fuller for a longer period of time.

 

Print
Raspberry Lime Smoothie

Raspberry Lime Smoothie

Author: Stephanie Kay

This raspberry lime smoothie calls for almond milk, however, regular milk or any type of non-dairy milk would work equally well.

  • Author: Stephanie Kay
  • Prep Time: 5 minutes
  • Total Time: 5 minutes
  • Yield: 1 smoothie 1x
  • Category: Smoothie
  • Method: Blender
  • Cuisine: American
Print Recipe
Pin Recipe
Scale

Ingredients

  • 1 cup raspberries
  • 1 banana
  • 1/2 lime, juiced
  • 1/4 cup plain full-fat yogurt
  • 1 cup almond milk

Instructions

  1. Add all ingredients to the blender and process on high until smooth.
  2. Split into two glasses to serve.
  3. Enjoy!

Nutrition

  • Serving Size: 1 smoothie
  • Calories: 308 calories
  • Sugar: 25 grams
  • Fat: 8 grams
  • Carbohydrates: 56 grams
  • Fiber: 12 grams
  • Protein: 11 grams

Keywords: almond milk, yogurt, greek yogurt, banana, healthy

Did you make this recipe?

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

  • Previous
  • 1
  • …
  • 23
  • 24
  • 25
  • 26
  • 27
  • …
  • 41
  • Next

Hey, I’m Stephanie

– AKA RED –

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

Get to Know Me

Want A 7-Day Meal Plan?

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

  • facebook
  • instagram
  • pinterest

Shop My Cookbooks

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

Learn More

Recipes

  • Dinner
  • Breakfast
  • Meal Prep
  • Snacks

Nutrition

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

Connect

  • Instagram
  • About
  • Cookbooks

About Stephanie

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

Learn More

Site Credits
2022 © Stephanie Kay Nutrition
To Top