Stephanie Kay Nutrition

Stephanie Kay Nutrition

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5 Benefits of Fermented Foods

Published on April 26, 2018 by Stephanie Kay

In case you haven’t heard, fermented foods are all of the rage right now. Restaurant menus and grocery stores alike are selling and stocking sauerkraut and kimchi, and every food commercial on TV seems to mention probiotics. Although they have become ‘trendy’, fermented foods are deeply rooted in tradition and have been used by cultures around the world for centuries. Not only was this age-old method of food preservation practices, but it was incredibly valuable to food culture because of the many health benefits of fermented foods that are still relevant today.

5 Benefits of Fermented Foods

What are fermented foods?

First things first, let’s clarify what fermented foods actually are. Although their name does sound slightly less than appealing, fermentation is a natural method of food preservation that was used for centuries before the advent of refrigeration. Historically, the fermentation of foods was used as a natural method of preservation to keep foods edible for longer periods of time without spoilage. As opposed to allowing fresh produce or dairy to go to waste, foods were fermented and stored to be eaten at a later date or in the winter months when fresh produce was not available. In order to ferment foods, microorganisms including bacteria, yeast or fungi convert the natural sugars found in foods (glucose, fructose, and sucrose) into lactic acid. This process, also known as lacto-fermentation, not only helps to preserve the food but enhances its micronutrient profile.

Types of Fermented Foods

Traditionally speaking, every culture from around the world fermented some form of food based on what is available to them geographically; from sauerkraut in Germany to pickled herring in Iceland, to kimchi in Korea, and everything in between. Today, some of the more traditional versions are less readily used, however some of the more common includes:

  • Sauerkraut: Made by fermenting cabbage with sea salt, sauerkraut is one of the most readily available fermented foods.
  • Kimchi: Sauerkraut’s Korean cousin, this version of fermented napa cabbage is made with added spice.
  • Tempeh: Similar in concept to tofu, however, tempeh is made from naturally fermented soybeans.
  • Miso: A fermented paste made from soybeans, barley, or rice commonly used in soups.
  • Sourdough: Made of naturally fermented grains, sourdough is the only real bread that uses fermentation.
  • Pickled Vegetables: Vegetables such as cucumbers, beans, carrots, and beets are often fermented and pickled for preservation.
  • Yogurt or Kefir: The by-products of the fermentation of milk, although not all forms of yogurt are naturally fermented.
  • Kombucha: Kombucha is a tangy, effervescent beverage made of fermented black or green tea.

Benefits of Fermented Foods

The fermentation of foods has many benefits, namely a high content of probiotic bacteria and support of gut health, however, here are some of the most notable health benefits of fermented foods.

1. More Easily Digested

The bacteria present in fermented foods essentially help to ‘pre-digest’ the food for you, making it more easily digested, absorbed and assimilated in your digestive tract.

2. Full of Probiotics

Fermented foods are rich in probiotic bacteria so by consuming fermented foods you are adding beneficial bacteria and enzymes to your overall intestinal flora, increasing the health of your gut microbiome and digestive system.

3. Helps Curb Sugar Cravings

The natural sugars present in the food are what trigger the fermentation process, so the longer a food ferments, the less these natural sugars are present in the food and the more beneficial bacteria are present. Not only does this reduction of sugar reduce the stimulation for further sugar cravings, but the added benefits help to promote a healthy microbiome, which can trigger sugar cravings when it is unbalanced.

4. Supports Your Immune System

Approximately 70% of your immune system lives in the gut, so a healthy gut = a healthy immune system. When the gut is compromised, be it a leaky gut, disrupted microbiome, or a combination of both, your immune system, in turn, becomes comprised as it fights additional microbes and is subject to inflammation. By consuming probiotic-rich foods, you are supporting the mucosa (gut lining) as a natural barrier, making the immune system more robust.

5. Reduces Anti-Nutrients

Some foods contain natural compounds that impeded their digestion, however, the process of fermentation can help to reduce or remove them. Phytic acid, for example, which is found in legumes and seeds, binds minerals such as iron and zinc, reducing their absorption when eaten. However, phytic acid can be broken down during fermentation so the minerals become available.

5. Increase Nutrient Absorption

When your gut flora is out of whack, or foods contain anti-nutrients, it is difficult for your body to digest and absorb nutrients no matter how well you eat. Even bags and bags of kale won’t give you the nutrition you think you are getting if your microbiome is not well-balanced. Fermented foods produce the digestive enzymes which ensure you get the most nutrients out of all foods you ingest.

Overnight Oats: 5 Ways

Published on April 23, 2018 by Stephanie Kay

Overnight oats are a simple and delicious way to make sure you get a healthy breakfast no matter how busy your morning is! Ready in less than 5 minutes, these 5 flavours of overnight oats are the perfect grab-and-go breakfast to get you out the door and off to work every day of the week.

Overnight Oats - How to Make Overnight Oats

Typically served chilled straight from the fridge, overnight oats are a great portable breakfast idea for mornings when you need to get out the door in a pinch. Not only are they quick and easy to make but they are made of real food, low in sugar, low in calories and a healthy way to start your day. Oats themselves are a source of complex carbohydrates that are high in fibre, which helps to keep you full, balance blood sugar and keep cravings at bay.

How to Make Overnight Oats

Making overnight oats is actually a lot easier than it may seem. By simply combining rolled oats, milk and flavourings of your choice you can easily create a healthy handheld breakfast without much effort. Here are the most important ingredients to consider when learning how to make overnight oats:

  • Oats: Use rolled oats or quick-cooking oats for the best results. Steel-cut oatmeal is far too tough for overnight oats and won’t soften enough in the milk, while instant oats end up a little too mushy.
  • Milk: You can really use any type of milk you like in your overnight oats. My personal favourite is cow’s milk because it provides a natural sweetness, but almond milk, coconut milk, cashew milk, rice milk or any other milk alternative would work just as well. I don’t recommend using water because it won’t provide much flavour and will leave the oats tasting quite bland.
  • Salt:  Just like any other food, oats need to be salted to provide the right balance of flavour. A small pinch of salt goes a long way to help bring out the flavours and also helps to break down the oats for a softer texture.
  • Thickeners: You can make overnight oats by simply combining oats and milk, however, adding a thickener is a nice way to tie everything together and create a more decadent texture. Ingredients such as chia seeds, peanut butter, almond butter and yogurt work very well.
  • Flavours: This is where you can have a lot of fun! Essentially any type of sweet spice (cinnamon, nutmeg, ginger, cocoa powder, etc) will work well; you can also add vanilla extract, peanut butter or other nut butters for an added punch of flavour.
  • Fruit: Once you have the base formed, you can add fruit for extra flavour and added sweetness. Fresh or frozen fruit work equally well; frozen fruit is best added the night before, while fresh can be added at any point.
  • Sweeteners: Sweetening overnight oats is completely optional and can be done during preparation or when you are ready to serve. Regardless of what you choose, natural sweeteners such as honey or maple syrup are the healthiest options and just a little drizzle goes a long way.

Overnight Oats - How to Make Overnight Oats

The Best Ratio for Overnight Oats

The key to good overnight oats is the right ratio of oatmeal to liquid; too much liquid and you end up with a runny mess, and too little liquid leaves you with dry, raw oatmeal. The best ratio is1/2 cup oats to 3/4 cup liquid; it doesn’t matter if you want to use milk, almond milk, coconut milk or rice milk, this ratio tends to provide the best flavour and texture for the oats. Although some recipes will call for a 2:1 ratio, this can leave the oats a little too liquidy, so I prefer to stick with the 1/2 cup oats to 3/4 cup liquid ratio and adjust the milk in the morning if needed.

Healthy Overnight Oat Flavours

Once you’ve got the basics down you can truly create any flavour of overnight oatmeal you like. Essentially, any oatmeal flavour you eat warm you can eat cold by simply making some changes to the preparation method. Here are 5 basic flavours to help get you started:

  • Peanut Butter & Banana Overnight Oats
  • Vanilla Blueberry Overnight Oats
  • Chocolate Coconut Overnight Oats
  • Strawberry Chia Overnight Oats
  • Apple Cinnamon Overnight Oats

Once you’ve got your ingredients mixed together, overnight oats can be stored in the fridge in an airtight container for up to 5 days. For the best results and texture, be sure to give them a big stir in the morning, add more liquid if needed, and don’t skimp on the extra toppings!

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Overnight Oats - How to Make Overnight Oats

Peanut Butter & Banana Overnight Oats

Author: Stephanie Kay

These peanut butter and banana overnight oats are the perfect use for ripe bananas! Naturally sweetened and high in protein, this recipe is the perfect combination of salty and sweet.

  • Author: Stephanie Kay
  • Prep Time: 5 minutes
  • Total Time: 5 minutes
  • Yield: 1 serving 1x
  • Category: Breakfast
  • Cuisine: Vegetarian, Gluten-Free, Dairy-Free
  • Diet: Vegetarian
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Ingredients

  • 1/2 cup rolled oats
  • 1 pinch sea salt
  • 3/4 cup milk of your choice
  • 1 ripe banana, mashed
  • 1 tablespoon peanut butter

Instructions

  1. In a small mason jar or container, add rolled oats and sea salt and stir to combine.
  2. Cover with milk, add mashed banana and peanut butter, and stir or shake mason jar to ensure everything is well combined.
  3. Cover with a lid and transfer to the fridge overnight.
  4. Remove and top with additional chopped banana and/or peanut butter to serve (if desired).
  5. Enjoy!

Nutrition

  • Serving Size: 1 jar
  • Calories: 380 calories
  • Sugar: 16 grams
  • Fat: 11 grams
  • Carbohydrates: 59 grams
  • Fiber: 8 grams
  • Protein: 11 grams

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Overnight Oats - How to Make Overnight Oats

Vanilla Blueberry Overnight Oats

Author: Stephanie Kay

A classic combination of flavours, these vanilla blueberry overnights oats are a low-sugar and high-fibre breakfast. Feel free to use fresh or frozen blueberries in this recipe.

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

  • 1/2 cup rolled oats
  • 1 teaspoon chia seeds
  • 1 pinch sea salt
  • 3/4 cup milk
  • 1/2 teaspoon vanilla extract
  • 1 teaspoon honey
  • 1/4 cup blueberries, fresh or frozen

Instructions

  1. In a small mason jar or container, add rolled oats, chia seeds and sea salt and stir to combine.
  2. Cover with milk, add vanilla extract, honey and blueberries, and stir or shake mason jar to ensure everything is well combined.
  3. Cover with a lid and transfer to the fridge overnight.
  4. Remove and top with additional chopped blueberries and/or honey to serve (if desired).
  5. Enjoy!

Nutrition

  • Serving Size: 1 jar
  • Calories: 244 calories
  • Sugar: 10 grams
  • Fat: 3 grams
  • Carbohydrates: 41 grams
  • Fiber: 6 grams
  • Protein: 7 grams

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Overnight Oats - How to Make Overnight Oats

Chocolate Coconut Overnight Oats

Author: Stephanie Kay

Made with rich cocoa and tropical coconut, these chocolate coconut overnight oats are a healthy breakfast that taste like dessert! This recipe calls for plain yogurt, however, you could use Greek yogurt if you prefer.

  • Author: Stephanie Kay
  • Prep Time: 5 minutes
  • Total Time: 5 minutes
  • Yield: 1 serving 1x
  • Category: Breakfast
  • Cuisine: Vegetarian, Gluten-Free
  • Diet: Vegetarian
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Ingredients

  • 1/2 cup rolled oats
  • 2 teaspoons cocoa powder
  • 2 tablespoons shredded coconut
  • 1 pinch sea salt
  • 3/4 cup milk of your choice
  • 1 tablespoon plain yogurt
  • 1/4 teaspoon vanilla extract
  • 1 teaspoon maple syrup

Instructions

  1. In a small mason jar or container, add rolled oats, cocoa powder, shredded coconut, sea salt and stir to combine.
  2. Cover with milk, add yogurt, vanilla extract and maple syrup, and stir or shake mason jar to ensure everything is well combined.
  3. Cover with a lid and transfer to the fridge overnight.
  4. Remove and top with additional shredded coconut to serve (if desired).
  5. Enjoy!

Nutrition

  • Serving Size: 1 jar
  • Calories: 286 calories
  • Sugar: 10 grams
  • Fat: 8 grams
  • Carbohydrates: 41 grams
  • Fiber: 6 grams
  • Protein: 9 grams

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Overnight Oats - How to Make Overnight Oats

Strawberry Chia Overnight Oats

Author: Stephanie Kay

These strawberry chia overnight oats are low in sugar and high in fibre making them a healthy and filling breakfast! Feel free to use fresh or frozen strawberries in this recipe.

  • Author: Stephanie Kay
  • Prep Time: 5 minutes
  • Total Time: 5 minutes
  • Yield: 1 serving 1x
  • Category: Breakfast
  • Cuisine: Vegetarian, Gluten-Free, Dairy-Free
  • Diet: Vegetarian
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Ingredients

  • 1/2 cup rolled oats
  • 1 tablespoon chia seeds
  • 1 pinch sea salt
  • 3/4 cup milk of your choice
  • 1 teaspoon honey
  • 1/4 cup strawberries, diced

Instructions

  1. In a small mason jar or container, add rolled oats, chia seeds and sea salt and stir to combine.
  2. Cover with milk, add honey and chopped strawberries and stir or shake mason jar to ensure everything is well combined.
  3. Cover with a lid and transfer to the fridge overnight.
  4. Remove and top with additional chopped strawberries and/or honey to serve (if desired).
  5. Enjoy!

Nutrition

  • Serving Size: 1 jar
  • Calories: 276 calories
  • Sugar: 8 grams
  • Fat: 6 grams
  • Carbohydrates: 43 grams
  • Fiber: 9 grams
  • Protein: 9 grams

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Overnight Oats - How to Make Overnight Oats

Apple Cinnamon Overnight Oats

Author: Stephanie Kay

These apple cinnamon overnight oats have all of the flavours of apple pie without any of the work! I used a Gala apple in my recipe, however, any crisp and crunchy apple would work.

  • Author: Stephanie Kay
  • Prep Time: 5 minutes
  • Total Time: 5 minutes
  • Yield: 1 serving 1x
  • Category: Breakfast
  • Cuisine: Vegetarian, Gluten-Free, Dairy-Free
  • Diet: Vegetarian
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Ingredients

  • 1/2 cup rolled oats
  • 1/4 teaspoon cinnamon
  • 1 pinch sea salt
  • 3/4 cup milk of your choice
  • 1 teaspoon maple syrup
  • 1 medium apple, diced

Instructions

  1. In a small mason jar or container, add rolled oats, cinnamon and sea salt and stir to combine.
  2. Cover with milk, add apple and maple syrup and stir or shake mason jar to ensure everything is well combined.
  3. Cover with a lid and transfer to the fridge overnight.
  4. Remove and top with additional chopped apple and/or maple syrup to serve (if desired).
  5. Enjoy!

Nutrition

  • Serving Size: 1 jar
  • Calories: 293 calories
  • Sugar: 23 grams
  • Fat: 3 grams
  • Carbohydrates: 58 grams
  • Fiber: 9 grams
  • Protein: 7 grams

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Why You Don’t Need 6 Meals a Day

Published on April 19, 2018 by Stephanie Kay

One of the most heavily discussed topics in the nutrition and fitness industry is how many times per day to eat. You’ve likely heard the concept that eating more often “boosts” your metabolism, but is there actually any truth to this? Turns out, the answer is no. In fact, there is very little if any evidence to support this idea which is exactly why you don’t need 6 meals per day and there are many more important things to focus on.

Why You Don't Need 6 Meals a Day

 

Should you eat 6 meals a day?

The concept that eating many small meals per day boosts metabolism is an easy one to buy into because, at first glance, it appears to make sense. Because the process of digestion raises your metabolism slightly, one might assume that eating more frequently would help to keep your metabolism elevated throughout the day and, in turn, burn more energy and fat. In theory.

In reality, there is no advantage to eating multiple small meals per day. In fact, evidence shows that it is the total volume of food that you eat during the day that is more important. So, whether you eat chicken breast at one meal or cut it up and eat it across 6 different meals makes absolutely no difference to your metabolism.

You Can’t “Stoke” Your Metabolism

People love talking about their metabolism. This boosts your metabolism. I have a slow metabolism. She has a fast metabolism. But what I find hilarious is that most people have absolutely no idea what their metabolism actually is! Your metabolism is not a thing. It is not a fire in your stomach. It is not an organ that lives in your armpit. Your metabolism is the sum of certain processes in your body; it is a combination of chemical processes from various complex systems that give you life. There are many factors that contribute to and affect our metabolism such as age, gender, diet, weight, muscle mass, blood sugar, hormones, stress, environmental factors, and thousands of other body processes that are too long and too complex to list. So, to think that simply eating less food more often throughout the day will address and affect all of these factors is simplistic at best.

Leave the Grazing for the Cows

Just think about this logically. From an evolutionary (and practical) perspective, how would the need to eat at 8:00 am, 10:00 am, 12:00 pm, 2:00 pm, 4:00 pm, and 6:00 pm actually work or make sense? Throughout history, meal times have been variable. The human body has evolved to go long periods of time without food. I don’t know about you, but I would much rather just eat, be satisfied and move on, as opposed to feeling the need to snack every 2 to 3 hours during the day. In fact, the need to eat frequently, getting irritable between meals, and getting that hangry feeling is all signs that your blood sugar is disrupted and the strategy of multiple meals per day is not working for you. In my opinion, people should be able to comfortably go 4 or more hours between meals, and if you can’t it’s a good sign your blood sugar isn’t well-balanced and needs to be addressed.

Make Blood Sugar Your Friend

I would argue that eating less frequently actually has more benefits than eating multiple small meals per day. By eating every 2-3 hours, you are constantly spiking your blood sugar throughout the day which means your body is constantly using sugar (or glucose) for fuel. In a balanced state, the body should be able to use both glucose and fat for fuel, however, it will always prioritize using glucose for fuel because it is more easily burned. Think of it like this; carbohydrates (glucose) are your body’s first source of gasoline, while fat is your backup gas. Although the body loves using fat for fuel, it only does so when your body is out of readily available glucose.  So if you are constantly eating, therefore constantly delivering glucose to the bloodstream, your body no longer needs to use fat for fuel. Over time, your body will become more dependent on glucose for fuel, which means the body will become less and less efficient at burning fat for fuel. This perpetuates the cycle of needing to eat more frequently because your body has become so dependent on glucose for energy. Not only does this mean you will experience more dips and spikes in blood sugar, which are often displayed by increased cravings, feeling hangry, and difficulty losing weight, but some evidence suggests it is harder to feel full on smaller meals which can lead to increased food intake. Given many people try and use the 6 meals per day formula as a tool for weight loss, this can end up defeating the intended purpose of “stoking” your metabolism or burning body fat.

You Need Better Meals not More Frequent Meals

Eating well has less to do with meal timing and frequency and more to do with the quality of the food you eat. Whether you eat 500 calories 6 times per day or 1000 calories 3 times per day, makes absolutely no difference. What is more important is the quality of the food that you eat; focusing on whole foods and real ingredients. Eating 6 times per day with cereal for breakfast, a sub for lunch, pasta for dinner, and snacks of granola bars, crackers, and popcorn are not going to solve any of your problems.

Pay Attention to your Hunger Cues

Rather, what is more important is eating real food that satisfies you and paying attention to your personal hunger cues. You can talk to every nutrition expert in the world, but you already have the best nutrition coach you will ever get – your own body.  You don’t need to eat at 8:00 am, 10:00 am, 12:00 pm, 2:00 pm, 4:00 pm, and 6:00 pm if you are not hungry at those times, there is absolutely no benefit to it. If you are hungry when you wake up – eat, if you are not hungry when you wake up – don’t. When people tell me they are hungry in between their meals, I don’t suggest adding snacks, I suggest eating bigger meals. I would much prefer people eat to their own personal hunger cues than some made-up guideline, bro-science, or nutrition dogma.

The Bottom Line

Look, at the end of the day, there is no perfect formula. I know that’s what people want, but it just doesn’t exist. There is probably someone that operates really well on 6 meals per day, but if that doesn’t work for you don’t do it because there is no actual benefit to it. What is more important is focusing on eating real food, eating to the point of satiety, balancing your blood sugar, and listening to your hunger cues.

Eggplant and Chickpea Tagine

Published on April 16, 2018 by Stephanie Kay

A hearty vegetarian meal, this eggplant (aubergine) and chickpea tagine is warmly spiced and the perfect weeknight dinner. This recipe calls for it to be simmered for about 30 minutes, but if you’ve got extra time you can keep it on the stovetop a little longer as it will help enhance the flavour.

Eggplant and Chickpea Tagine

 

The word tagine actually has two different meanings; 1) a type of North African cookware, and 2) a slow-cooked stew made in that traditional cookware. Although tagines are technically always made in an actual tagine, I took a little bit of a shortcut with this recipe and simply made it in a classic pot. Even though eggplant isn’t everyone’s favourite vegetable, I’m convinced that when cooked low and slow in a stew like this, it loses its rubbery texture and takes on a ton of flavour. When selecting eggplants, always pick ones that are very firm and shiny, free of brown spots, soft spots and blemishes.

 The addition of the chickpeas helps to give this eggplant and chickpea tagine some much need plant-based protein so you can be sure you are eating a well-balanced meal.

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Eggplant and Chickpea Tagine

Eggplant and Chickpea Tagine

Author: Stephanie Kay

This eggplant (aubgerine) and chickpea tagine pairs really well with some cooked millet or couscous to serve, however, it also tastes great on its own.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 1 hour
  • Total Time: 1 hour 10 minutes
  • Yield: 4 servings 1x
  • Category: Tagine
  • Method: Oven
  • Cuisine: Moroccan
  • Diet: Vegetarian
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Ingredients

  • 1 tablespoon olive oil
  • 1 red onion, diced
  • 4 cloves garlic, minced
  • 2 eggplants (aubergine), cubed
  • 1 teaspoon cumin
  • 1 teaspoon cinnamon
  • 1 teaspoon paprika
  • ½ teaspoon turmeric
  • 400g can crushed tomatoes
  • 1 cup water or vegetable broth
  • 400g can chickpeas, strained and rinsed
  • 1/4 cup chopped apricots, dates or raisins
  • 1 teaspoon sea salt

To Serve (optional):

  • Millet or couscous
  • Plain Yogurt
  • Sliced Almonds
  • Fresh mint

Instructions

  1. In a large pot or dutch oven, heat oil, add the onion and cook for 4-5 minutes until tender.
  2. Add diced eggplant, garlic and a generous pinch of sea salt and cook for 10 minutes until eggplant is tender and has reduced in size to about half its volume.
  3. Add cumin, cinnamon, paprika and turmeric to the pot, stir to coat the eggplant and cook for an additional 2 minutes until fragrant.
  4. Add crushed tomatoes and stock, cover with a lid and simmer for 30 minutes.
  5. Remove lid, add chickpeas and raisins, stirring it well and simmer for an additional 20 minutes.
  6. Once cooked, serve with a side of millet or couscous, a dollop of plain yogurt, sliced almonds and some fresh mint.
  7. Enjoy!

Nutrition

  • Serving Size: 1 serving
  • Calories: 296 calories
  • Sugar: 23 grams
  • Fat: 7 grams
  • Carbohydrates: 55 grams
  • Fiber: 17 grams
  • Protein: 11 grams

Keywords: chickpea, aubergine, apricots, raisins, tomatoes, easy, healthy

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10 Non-Scale Health Goals

Published on April 12, 2018 by Stephanie Kay

While the sclae is one way to measure health and measure progress, it’s not the only way to measure health and measure progress. So, instead of focusing solely on the scale and fluctuations in your gravitational pull, learn how to set health goals that don’t involve a scale or your weight at all.

10 Non-Scale Health Goals

 

A few weeks ago I shared a post about weight loss and why there are so many other things to focus on when it comes to eating well or working out. Although the scale can be a powerful and motivating tool for some, for others (myself included) it can cause added stress and anxiety to a situation that should not be stressful at all. I am a firm believer that weight plays a limited role in a person’s health and that your weight and shape do not define who you are.  In fact, when you are working on eating better or exercising more, some of the biggest achievements occur off of the scale. So instead of getting obsessed with the number on the scale, throw the scale out and focus on these non-scale health goals instead.

Non-Scale Health Goals

When it comes to your health, your energy levels, mood, and habits are some of the biggest (and most important) signs of progress.

1. Make More Home Cooked Meals

One of the simplest non-scale health goals you can focus on is committing to cooking more of your meals at home from scratch. This is a goal that anyone can set, and one that I often set with my online coaching clients. By taking the time to cook more of your meals from scratch you omit (by default) a lot of processed foods and food additives, and gain a better understanding of the food you are eating. Plus, the more frequently you cook from scratch, the easier it becomes and the more tools you add to your toolkit for the future. You don’t need to know how to make a ton of different home-cooked meals to get started, you only need a few recipes you can rotate through. But be realistic, if you currently rarely cook from scratch set an attainable goal of 1 or 2 meals per week, and as you progress and sharpen your skills you can add more and more to the goal.

2. Read the Ingredients on Everything you Buy

The key to eating well is actually really simple, eat real food. However as our lives become busier, more and more people are opting for the convenience of pre-made foods or products. Unfortunately, many of these “convenient” foods come at a cost, namely in the form of food additives and added sugars. Even items claiming to be “high-protein”, “high-fiber” or “gluten-free” are not always healthy options! Although most people can recognize the obvious sources of sugar in their diet (such as soda, sweets, and treats), it is the accumulation of hidden refined sugars in many of the other foods we eat that can really impact us negatively. In order to ensure that you are successfully cutting down on sugar in your diet, it is vital that you read the ingredients list on every single product you buy. Your cereal, your granola bar, your salad dressing – literally everything. If it seems overwhelming to make all these changes at once, don’t sweat it, just address them one at a time, because the removal of hidden refined sugars is one of the greatest changes you can make for your health.

3. Spend More Time Outdoors

These days, it’s easy to get wrapped up in the day-to-day hustle; wake up, drive to work, sit in the office, drive home, hang out and go to bed. Unfortunately, more often than not people spend little to no time outside on a daily and weekly basis. Research shows that time spent outdoors is great for not only your physical health but your mental health as well. Remember, something is better than nothing, so a commitment to spend 15 minutes outside on a daily basis can do wonders for your health. Perhaps that means walking to work, sitting outside on your lunch break, or taking a walk around the block after dinner every night.

4. Pack Your Lunch for Work

Eating lunch out every single day is not only not ideal for your health, but it can also get really expensive. Just $10 per day adds up to $200 per month which could buy you a whole bunch of other more beneficial things. Taking the time to prep your lunch is a small but impactful action in helping to make your health a priority. Time permitting, meal prepping is a great way to ensure that you have healthy lunches for the week ahead and dinner leftovers are a great option too, however, if neither is an option I’ve got 5 simple no-cook lunch ideas that are well-balanced and can get you out the door in no time.

5. Sign-Up for a Fitness Class or Event

It’s easy to tell yourself you are going to go to the gym 5 days this week, but it’s also really easy to not go when the time comes if you have nothing holding you accountable. As you are learning and trying to improve your health habits you need to be kind to yourself and you need to be realistic with yourself. If you are currently not exercising at all, commit to a simple goal, don’t sign up for a half-marathon. Regardless of where you are in your journey signing up for a group class, group workout or a specific event like a run is a good way to hold yourself accountable. Plus, it gives you something to work towards as opposed to just working out because you are “supposed to”. What that specific goal is is totally up to you! It can be running your first 5km, doing your first push-up, or simply being able to take the stairs or go for a walk with breathing heavily.

6. Eat at the Dinner Table (without Electronics)

Although people talk a lot about what to eat for a healthy diet, how you eat it is also very important. Taking the time to sit down at the dinner table (or any table) will help you be more mindful of what you are eating, help slow down the process, and help you recognize when you are actually full. Eating in front of the TV, your computer, or your iPad or phone has been shown to make people more distracted which leads them to eat more. Eating while sitting down without electronics enables you to be more mindful of what you are eating and also helps to support optimal digestion.

7. Wake Up Earlier

In addition to diet and exercise, sleep is one of the most impactful practices for health and wellness. Sleep is the only time during the day when your body is able to go into recovery mode, literally repairing your cells and tissues, so ensuring you are getting adequate and optimal sleep is ideal. Although many people will wait until the last minute to wake up, hitting the snooze button multiple times, waking up even 10-15 minutes earlier can have a great positive impact on your day. It allows you to slow down in the morning, take your time, eat breakfast and start your day with less stress. Plus, a goal of waking up early tends to force people to get to bed earlier (because staying up late to watch TV is less than ideal for sleep and health), and the more you practice waking up earlier the easier it gets the better your sleep will be.

8. Eat More Vegetables

When beginning to make changes in your diet, it’s always easiest to start small and focus on adding more good habits first, as opposed to looking at it from a negative perspective and focusing on all of the things you need to remove. By simply focusing on small non-scale health goals of incorporating more fresh vegetables into your diet, you will eventually have less and less room for the stuff you need to remove. The best thing to do is simply to focus on the vegetables you enjoy and find ways to eat more of them; perhaps it’s adding them to dishes you already eat, or trying a different cooking method (FYI – roasted, stir-fried, and baked are all just as good as steamed). Even if at the beginning that means adding a side salad next to your fettuccini alfredo, eventually you will begin to enjoy and crave your vegetable intake more and more.

9. Avoid the Afternoon Crash

Although the afternoon crash is common for many people, it is in fact not “normal” and shouldn’t be something that happens on a regular basis. Typically, when this moment hits most people will reach for a sweet treat or an extra coffee to keep them going which, in all honesty, is not an ideal solution. These reasons for the 3:00 pm slump at work are plenty, however, some of the most common include consuming too much sugar at breakfast, drinking too many coffees in the morning, or simply not drinking enough water throughout the day. Additionally taking a little time to get outside and get fresh air (see #2) can help to invigorate you and boost energy and mood for the rest of the day.

10. Aim for Consistency, Not Perfection

Regardless of what your non-scale health goals are, an important goal to always keep in the back of your mind is that it is best to aim for consistency, not perfection. We are our own worst critics and often as soon as we slip up on a goal we set for ourselves, a case of the “f*$! its” sets in and we let everything else go because we made one tiny little mistake. The truth is, health is not picture perfect no matter who you are. In fact, that’s not even the point. The goal is to create habits and lifestyle changes you can maintain and feel good about, so you need to give yourself a little grace and a lot of love in the process.

Balsamic Roasted Vegetables

Published on April 9, 2018 by Stephanie Kay

This simple tray bake of balsamic roasted vegetables is a foolproof way to make a big batch of veggies with lots of flavors. Serve these as a simple side dish to grilled or roasted meat and save leftovers to add to salads for additional veggies and fiber.

Balsamic Roasted Vegetables

 

Sheet pan roasted veggies are my go-to cooking method when I need to make a big batch of vegetables in one simple go. Not only does it require very little work, but it creates a ton of flavor with very little effort. I often think people are worried about roasting vegetables because it’s not as “healthy” as other methods, but the reality is roasting vegetables is a completely acceptable and healthy cooking method! Plus, you can pretty much roast any type of vegetable you like (with the exception of leafy greens), and the flavor combinations are endless. I’ve already shared a simple recipe for my green vegetable tray bake that I often do for a batch meal prep idea, so these Balsamic Roasted Vegetables are just another one to add to the repertoire.

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Balsamic Roasted Vegetables

Balsamic Roasted Vegetables

Author: Stephanie Kay

These balsamic roasted vegetables call for carrots, zucchini, bell pepper and mushrooms, however, Brussel sprouts, potatoes, red cabbage and beets would all work really well.

  • Author: Stephanie Kay
  • Prep Time: 5 minutes
  • Cook Time: 35 minutes
  • Total Time: 40 minutes
  • Yield: 4 servings 1x
  • Category: Sides
  • Method: Oven
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Ingredients

  • 4 carrots, peeled and sliced
  • 2 zucchini, sliced
  • 1 yellow bell pepper, cubed
  • 8oz mushrooms, whole
  • 1 red onion, cut in wedges
  • ¼ cup balsamic vinegar
  • 2 tablespoons olive oil
  • 2 teaspoons Dijon mustard
  • ½ teaspoon sea salt

Instructions

  1. Preheat oven to 450°F.
  2. Add chopped vegetables to a large baking dish or baking tray.
  3. In a small bowl, combine balsamic vinegar, mustard, olive oil and sea salt and whisk until well combined.
  4. Drizzle the balsamic mixture over the vegetables and, using your hand, toss the vegetables together to ensure they are all well coated.
  5. Transfer vegetables to the oven and roast for 35-40 minutes until tender.
  6. Once the vegetables are cooked toss them well in the sauce in the pan to ensure they are all well coated. (It may collect in the bottom during cooking.)
  7. Enjoy!

Nutrition

  • Serving Size: 1 serving
  • Calories: 108 calories
  • Sugar: 13 grams
  • Fat: 1 gram
  • Carbohydrates: 23 grams
  • Fiber: 6 grams
  • Protein: 4 grams

Keywords: oven roasted, carrots, zucchini, mushrooms, bell peppers, olive oil, balsamic

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Why Your Gut is a Key to Your Health

Published on April 5, 2018 by Stephanie Kay

Most people have heard the expression “you are what you eat”, but as we continue to learn more and more about the body evidence has become clear that in fact “you are what you absorb”. The gastrointestinal system is not only important for breaking down and digesting the food we eat, but it is largely important for the health of our immune system and overall well-being. It is now said that our gut health impacts everything from skin conditions to mental health and even obesity. In fact, many researchers believe that supporting gut health will be one of the most important medical goals of the 21st century. Therefore, it is now more important than ever to understand why your gut is a key to your health.

Why Your Gut is a Key to Your Health

What is the “gut”?

The term gut does not refer to the belly above your pants, but rather it refers to the components of your digestive system that support health, namely your intestinal system. In fact, our gut is more than just a big long tube for digesting food, it is a complex system that absorbs nutrients, makes minerals, houses bacteria, protects from infection, relays messages to our brain and so much more. Our gut is a hard-working system that allows nutrients and water into our body while keeping toxins and antigens out.

In fact, the contents of the gut are actually considered to be outside the body. Sounds crazy, right? If you were to stretch it out, you would see the gut is actually a long hollow tube that runs from mouth to anus, and the role of the gut is to let the important stuff in and keep the dangerous stuff out.

The Importance of Gut Health

We have only recently begun to understand the importance of gut health and how it can impact us physically and emotionally, however, we do know that there are two important variables that impact the overall health of our gut; its microbiome and its barrier.

Our gut is home to approximately 100 trillion microorganisms, which is 10 times more than the entire human body, and over 400 different species. Although researchers are still learning more about the microbiome (also known as gut flora), we have begun to understand that our microbiome not only promotes normal gastrointestinal function but provides protection from infection, regulates metabolism, and comprises more than 75% of our immune system.

In addition to our gut’s microbiome, our gut itself is a barrier system that works as the gatekeeper for our body; determining what comes in and what stays out. Given the contents of your gut are technically outside of your body, it is the guts barrier system (or intestinal wall) that decides if what you ate comes into the body or gets expelled. In the digestive process, it is the lining of the small intestine that helps to regulate what is absorbed into the bloodstream and the body. The gut lining is made of up very tight junctions which help to prevent toxins or foreign invaders from entering the body. However, the tight junctions of our gut can become compromised, making them permeable, which can increase the absorption of toxins and antigens into the bloodstream and body which are not meant to be there. This intestinal permeability is sometimes known as “leaky gut” syndrome.

What Negatively Impacts Gut Health?

Unfortunately, many aspects of a modern lifestyle and the standard North American diet can negatively impact your gut’s microbiome and intestinal permeability including:

  • 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

Not only can these factors negatively impact our gut health individually, but cumulatively they are even more problematic. Frequent use of antibiotics is particularly harmful to our microbiome (it’s all in the name anti-biotic = anti-bacteria) as they impact a profound and rapid impact on our gut flora. Once your gut flora has been compromised, and tight junctions have become inflamed and irritated, our gut’s barrier system can no longer defend us as it was designed to do. As the barrier becomes weakened, it becomes less selective; allowing bad bacteria inside and keeping vital nutrients out.

Gut Health is More than Just Digestion

With more than 20 million Canadians dealing with digestive issues every single year it is easy to understand how the health of our gut is important and how easily it can become compromised. However, what many people don’t recognize is that the health of your gut spans far beyond digestive symptoms. Although issues such as IBS, Chron’s disease, Celiac disease, and digestive disorders are clearly related to gut health, poor gut flora and intestinal permeability can many other things including; mood, mental health, energy, fatigue, headaches, migraines, skin issues, and food intolerances. In fact, you do not need to have digestive symptoms for your gut health to negatively impact you. Poor gut health can manifest itself as acne, psoriasis, poor concentration, anxiety, depression, or fatigue before you have a digestive issue.

Given that 75% of your immune system resides in your gut, the health of your gut has a large impact on the health of your immune system. When the intestinal barrier becomes permeable, protein molecules can escape into the bloodstream. However, since these molecules don’t reside outside of the gut, the immune system responds by attacking them as foreign invaders. This process ‘pollutes’ your bloodstream and creates an excess workload on your immune system and filtering organs as they attempt to cope with the unwanted invasion. Studies show that the link between gut health and the immune system plays a role in many auto-immune conditions as well as the increase in food allergies and food sensitivities.

Maintain Good Gut Health

Leaky gut and bad gut flora are common because of the modern lifestyle. If you have a leaky gut, you probably have bad gut flora and vice versa. While achieving and maintaining gut health can seem like hard work, it is vitally important to our health. The most obvious solution is to avoid all of the factors that contribute to gut health, although in some cases it is easier said than done.  Depending on the degree of concern there are many different and complex nutrition and supplement protocols you can follow in order to improve your gut health (which I will cover at a later date), however, the first step is merely accepting the fact that what you eat affects much more than your weight and physical appearance. By focusing on a diet of whole foods, limiting refined sugars, food additives, and processed foods, and limiting stress, you will be taking the first steps to improve your overall health.

Think you might have leaky gut? Read part 2 and part 3 of my overview on gut health about the common symptoms of leaky gut to learn more.

Part 2: 10 Signs You Have Leaky Gut

Part 3: How to Heal Leaky Gut

Slow-Roasted Salmon with Fresh Herbs

Published on April 2, 2018 by Stephanie Kay

This slow-roasted salmon recipe is a great simple dinner idea but also keeps really well as leftovers to top on salads for a quick and easy lunch!

Oven-Roasted Salmon with Herbs

 

Since salmon is a fish rich in healthy fats, it is often cooked at a high heat to help give it a crispy crust, however, salmon is also delicious when slow-roasted. By keeping the oven temperature down, you are able to keep the moisture in the salmon and ensure that you get a flaky serving of fish every single time. The fresh herbs on this slow-roasted salmon can be added before roasting or simply slathered on top once the salmon has been cooked. I personally prefer to do a little bit of both, so you get all of the flavor and the best of both worlds.

 

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Oven-Roasted Salmon with Herbs

Slow-Roasted Salmon with Fresh Herbs

Author: Stephanie Kay

This slow-roasted recipe makes just enough herb sauce to coat the salmon, however, if you want a little extra just make a double batch and add an extra dollop once the salmon is out of the oven.

  • Author: Stephanie Kay
  • Prep Time: 5 minutes
  • Cook Time: 35 minutes
  • Total Time: 40 minutes
  • Yield: 2 servings 1x
  • Category: Dinner
  • Method: Roasted
  • Cuisine: American
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Ingredients

  • 2 salmon fillets
  • 1 clove garlic, minced or grated
  • 2 tablespoons unsalted butter, melted
  • 1 tablespoon lemon juice
  • 2 tablespoons fresh parsley
  • 2 tablespoons fresh tarragon
  • 1 tablespoon fresh chives
  • Sea salt
  • Black Pepper

Instructions

  1. Preheat oven to 275°F.
  2. In a bowl, combine the melted butter with minced garlic, lemon juice, parsley, tarragon and chives.
  3. Place the salmon fillets skin side down in a baking dish, and season with a pinch of sea salt and black pepper.
  4. Spread half of the herb mixture over each piece of the salmon, ensuring it is well covered.
  5. Cover the baking dish tightly with aluminum foil and transfer to the oven for 35 minutes until salmon is barely opaque in the center.
  6. Once cooked, remove salmon from the oven and serve with a wedge of lemon and vegetables of your choice.
  7. Enjoy!

Nutrition

  • Serving Size: 1 fillet
  • Calories: 265 calories
  • Sugar: 0 grams
  • Fat: 17 grams
  • Carbohydrates: 3 grams
  • Fiber: 1 gram
  • Protein: 26 grams

Keywords: salmon fillet, oven-roasted, butter, garlic, lemon, parsley, tarragon, chives

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How to Eat Healthy on the Go

Published on March 29, 2018 by Stephanie Kay

Whether it’s a busy day at work, a week of travel, or just your schedule getting a little too hectic, eating well when life gets busy can be tough for the best of us. Even with good intentions, we can miss meal prep or forget our lunch at home, and our eating habits can easily take a turn for the worse. Although it goes without saying that preparation is the key to success, I totally get that sometimes thing comes up at the last minute and the original plan you had in place is no longer going to cut it. So, for those exact moments, here are some simple troubleshooting tips on how to eat healthy on the go.

How to Eat Healthy on the Go

Tip to Eat Healthy on the Go

Wondering how to eat healthier or healthier, when life gets busy? Here are some practical nutrition tips to help you eat healthy on the go.

1. Don’t skip or skimp on breakfast.

If you know you are about to have a crazy hectic day – don’t skip breakfast. Eating breakfast will, at the very least, help to ensure that you have some fuel to get you going, and when you do eat breakfast make sure that you do it up. That light morning smoothie will probably not cut it if you’re going to be running around all day without another meal, so be sure you eating something filling and satiating. Opt for a generous portion of a well-balanced meal with carbohydrates, protein, and fat to help get your day started on the right foot. If you’ve got time to make breakfast in the morning do it, otherwise try and make something the night before, or at the very least eat your dinner leftovers for breakfast.

2. Pack something, anything.

Before you leave the house, put something in your bag, anything. An apple, some almonds, a can of tuna, or a piece of cheese. Having at least one thing to eat will help to alleviate the all-out panic mode of grabbing a pastry while you get your morning coffee or hitting the convenience store for chips while you are getting gas. Heck, you can even pack a whole lunch that requires no cooking at all. It doesn’t need to be exciting, in fact, the simpler the better, because if you are really truly hungry you will eat whatever you have in your bag. Think of this as your insurance plan, even if you don’t end up using it at least you have it, and you can avoid entering full-on hangry mode before you just start eating whatever you can find.

3. Leftovers, leftovers, leftovers.

I can’t emphasize this one enough. If you are already standing in the kitchen cooking, make extra. By simply making an extra serving, be it of your morning oatmeal or your evening stir-fry, you will easily set yourself up for success for the moments when you just don’t have time. Think about it, if you are literally already cooking something, all you need to do is add an extra cup of this and an extra spoonful of that and you will have a whole other meal that you don’t need to cook again. Simply store it in the fridge, or the freezer if you need to, and that way you can ensure you have a quick and nutritious meal when the busy times come.

4. Eating out Doesn’t need to be Sh*tshow

I’m going to keep it real here for a second; just because you didn’t pack your lunch, and you’re not at a local-organic-vegan-gluten-free restaurant does NOT mean you need to eat an unhealthy meal. In fact, I am completely confident in saying that you can find a relatively healthy option at just about any restaurant out there. Yes, there will also be fries and wings and burgers on menus, but there is always an option made with whole foods, vegetables, and protein. Nowadays even gas stations will carry healthy options like fruit, nuts, cheese, etc… I’ve been in many situations like this myself and regardless of where I am I can always find a half-decent option to choose from, you just need to look for it.

5. Sometimes Just Waiting is the Best Option

Truth bomb; skipping a meal is not the end of the world. Your body will survive, you will survive, and sometimes it is actually the best option.  There is a misconception in the world of nutrition that skipping a meal is detrimental and should never be done – wrong.  How often have you heard or said something like; “I didn’t have time, so I just bought a muffin.” “The conference didn’t have healthy options, so I just ate whatever.” “I forgot to pack a snack, so I just bought chips on the way home.” Look, I get it, I’m not saying you can’t indulge, but your lack of preparation is not a justification to eat junk food. In reality, you are often much better off just skipping that meal or snack and waiting until later when you have a better option to eat. Hear me out. I know going from 8:00 am to 2:00 pm without eating might sound crazy, but I’m confident in saying that it’s sometimes better than just chowing down on junk food to hold yourself over. Real talk, you’re not going to starve if you don’t eat. In fact, most of us don’t know what real hunger actually feels like. You will feel better in the long run (energy, mood, productivity) if you focus on food quality rather than just eating to eat no matter what the option.

Sweet Potato Burrito Bowls

Published on March 26, 2018 by Stephanie Kay

Sweet Potato Burrito Bowls

A simple and healthy meal, these sweet potato burrito bowls are easy to prepare and make a great vegetarian lunch or dinner! Ready in 30 minutes, these sweet potato burrito bowls make a great weeknight dinner or a simple meal prep idea for a week’s worth of delicious lunches.

Sweet Potato Burrito Bowls

Healthy Burrito Bowls

I love bowl-based meals; throw everything together, cover it with sauce, and you’re good to go. The key to a simple burrito bowl like this is adding a lot of flavor with a good dressing. You can make things complicated by adding different spices and seasonings to all of the different ingredients, however, if you want to keep prep time to a minimum making a killer dressing or sauce is a great way to do so.

I made these burrito bowls with rice, however, if you wanted to make a lighter or low-carb version, I would simply swap the rice for romaine lettuce and they would still be delicious.

More Healthy Burrito Bowls:

  • Beef Burrito Bowls
  • Steak Burrito Bowls

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Sweet Potato Burrito Bowls

Sweet Potato Burrito Bowls

Author: Stephanie Kay

These sweet potato burrito bowls are made with rice, however, if you wanted to create a lighter version simply swap the rice for romaine lettuce and you’ll still have a delicious and satisfying meal.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 25
  • Total Time: 35 minutes
  • Yield: 4 bowls 1x
  • Category: Main
  • Method: Cooked
  • Cuisine: Mexican
  • Diet: Vegetarian
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Ingredients

Bowls:

  • 1 cup long-grain white rice, dry
  • 4 small sweet potatoes, cubed
  • 2 red bell peppers, sliced
  • 1 red onion, sliced
  • 2 teaspoons olive oil
  • 1 teaspoon chilli powder
  • 15oz can black beans, strained and rinsed

Avocado Lime Dressing:

  • 1 avocado, flesh removed
  • 1 clove garlic, minced
  • 2 limes, juiced
  • 3 tablespoons olive oil
  • ¼ cup cilantro, chopped
  • ¼ teaspoon sea salt
  • ¼ teaspoon black pepper
  • Water, as needed

To Serve:

  • Fresh cilantro, chopped
  • Lime

Instructions

  1. Preheat oven to 400°F.
  2. Add cubed sweet potatoes to one side of a baking sheet, drizzle with 1 teaspoon of olive oil and a pinch of sea salt. Using your hands, ensure sweet potato is well coated with oil and salt.
  3. On the other end of the baking sheet, add sliced red bell pepper and red onion, drizzle with 1 teaspoon olive oil, chili powder and pinch of sea salt. Using your hands, ensure vegetables are well coated in oil, chili powder and sea salt.
  4. Transfer baking sheet to the oven and cook for 25 minutes until sweet potatoes are tender and vegetables are roasted.
  5. Next, prepare the rice. Add 1 cup rice, 2 cups water and pinch of sea salt to a pot and bring to a boil. Once boiling, reduce to a simmer for 15 minutes until rice is fluffy and all of the water has been absorbed.
  6. While the vegetables and rice are cooking, prepare the dressing.  In a small food processor or blender combine the dressing ingredients and blend until smooth. Add water to thin as needed to desired texture.
  7. Drain and rinse can of black beans, set aside.
  8. Once rice is cooked, remove from the heat and fluff with a fork. Once vegetables are cooked, remove from the oven and set aside.
  9. To assemble the bowls, divide the rice among bowls and then top with sweet potatoes, red bell peppers, onions and black beans, diving equally.
  10. To serve, drizzle with avocado-lime dressing, a handful of fresh coriander and a wedge of fresh lime.

Nutrition

  • Serving Size: 1 bowl
  • Calories: 590 calories
  • Sugar: 11 grams
  • Fat: 19 grams
  • Carbohydrates: 94 grams
  • Fiber: 17 grams
  • Protein: 14 grams

Keywords: black bean, vegetarian, healthy, easy

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12 Healthy Toast Toppings

Published on March 22, 2018 by Stephanie Kay

There is no quicker breakfast than a slice of toast, and when paired with the right toppings, toast makes a healthy and hearty meal on the go. Although toast and bread in general have a bit of a bad rap, it is one they certainly do not deserve. In fact, when paired with the right combination of toppings, toast makes a great breakfast, lunch or snack. So here are 12 healthy toast toppings that will be sure to satisfy you whether you are in the mood for something savoury or sweet.

1. Almond Butter + Banana + Cinnamon

These toast toppings are a classic combination, but the addition of cinnamon helps to elevate this combo by adding a hint of natural sweetness without adding any sugar.

2. Avocado + Nutritional Yeast + Chilies

If you’ve yet to try nutritional yeast, this is the way to do it. Although it might sound a little odd, nutritional yeast has a natural cheezie flavour and gives a simple avocado toast a little umami je-ne-sais-quoi. Top it all off with a sprinkle of chillies for a bit of heat and a touch of sea salt to help tie it all together.

3. Roasted Red Peppers + Feta

The perfect combination of salty, savoury and sweet, every bite of roasted red pepper and feta toast is sure to hit all of your taste buds, making these toast toppings one of the best of the bunch.

4. Hummus + Cucumber + Sea Salt

For a quick and easy snack, a spread of your choice of hummus, sliced cucumber and a sprinkle of sea salt give you a hearty toast topping with a little plant-based protein in every bite.

5. Egg + Spinach + Pesto

This combo might be the perfect morning toast! Quickly cook spinach in a pan with oil, fry up an egg, and top it all off with a dollop of pesto for a filling meal that will keep you fueled for your day ahead.

6. Tahini + Honey

If you’ve never tried tahini with honey, you are in for quite the surprise. Although tahini is quite savoury on its own, when paired with a drizzle of honey it takes on a whole new flavour, similar to salted caramel, making this toast topping the perfect sweet treat.

7. Goat Cheese + Strawberries

A goat cheese and strawberry salad is a restaurant menu staple and the good news is it’s just as good on toast, if not better. You can slice up fresh strawberries or take it the extra step and whip up a quick batch of my Strawberry Chia Seed Jam for this sweet and savoury combination.

8. Baba Ganoush + Sprouts

Made with roasted eggplant, tahini, olive oil and seasonings, baba ganoush is easy to find in just about every grocery store. It’s a great alternative to hummus, especially for those who can’t tolerate chickpeas, and topped with fresh sprouts is a great way to increase your intake of leafy greens.

9. Pecan Butter + Sliced Apple

Although pecan butter is my personal favourite, apple on toast works well with just about any nut butter you like, be it peanut, almond or cashew. For the best results, be sure to cut your apples nice and thin so you can easily slice through them on every bite.

10. Tomato + Balsamic + Sea Salt

This combination may seem simple, but if you’ve got really fresh seasonal tomatoes the simplicity of this toast topping is what makes it so incredible. However, if your tomatoes are not quite as ripe as you would like them to be a little spread of homemade mayo or creamy goat cheese goes a long way.

11. Mushrooms + Garlic + Thyme

Although this combination requires a little cooking, it’s totally worth the effort. Simply cook sliced mushrooms in a pan with oil, minced garlic and thyme, and top on toast with a sprinkle of sea salt for some rich and earthy eats.

12. Avocado + Fresh Salsa + Coriander

Think of this combination as an Italian bruschetta with a Mexican flare; creamy avocado, fresh salsa or pico de galo, and a generous sprinkle of chopped coriander help to take these toast toppings from good to great.

Mixed Berry Baked Oatmeal

Published on March 19, 2018 by Stephanie Kay

No better way to make breakfast than to make one that lasts for days ahead and this mixed berry baked oatmeal does exactly that. Made with fresh or frozen berries, this mixed berry baked oatmeal is a great make-ahead meal for busy mornings.

Mixed Berry Baked Oatmeal

Triple Berry Baked Oatmeal

I’m all about make-ahead meals lately; cook once and eat all week long is the name of the game for me right now. Although some people don’t love eating the same thing over and over, I personally don’t mind at all, especially when it comes to breakfast. Because so many of us are tight on time in the morning having something we can pull together quickly really helps to get us out the door and reduce that morning stress. Oatmeal is always a great breakfast choice, but for those mornings you just don’t have the time to turn on the stove and get the oats cooking, baked oatmeal is a delicious make-ahead meal that will store in the fridge or freezer for days or weeks to come.

Classic baked oatmeal recipes are often loaded with added sugar, so to make a healthy version of baked oatmeal I opted to sweeten it with natural sugars from a combination of berries, maple syrup. and a little cinnamon. This baked oatmeal is not overly sweet, so if you wanted to add a little extra sweetness or flavor once it is cooked, a splash of almond milk, a sprinkle of cinnamon, or an extra drizzle of maple syrup help to make this mixed berry baked oatmeal a delicious morning meal.

More Baked Oatmeal Recipes:

  • Strawberry Baked Oatmeal
  • Apple Pie Baked Oatmeal
  • Peach Baked Oatmeal
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Mixed Berry Baked Oatmeal

Mixed Berry Baked Oatmeal

Author: Stephanie Kay

I used a combination of frozen strawberries, blueberries, raspberries and blackberries for this mixed berry baked oatmeal, but feel free to use any combination of berries you like!

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 40 minutes
  • Total Time: 50 minutes
  • Yield: 5 servings 1x
  • Category: Breakfast
  • Method: Oven
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Ingredients

  • 2 1/2 cups rolled oats
  • 1 teaspoon cinnamon
  • 1 teaspoon baking soda
  • 1/2 teaspoon sea salt
  • 3 cups milk or almond milk
  • 1 teaspoon vanilla extract
  • 2 tablespoons butter or coconut oil, melted
  • 1 egg, whisked
  • 1/3 cup maple syrup
  • 1 1/2 cups mixed berries, fresh or frozen

Instructions

  1. Preheat oven to 375°F, and grease a 9×9 baking dish.
  2. In a mixing bowl, combine all of the dry ingredients; rolled oats, cinnamon, baking soda and sea salt. Stir to ensure everything is well mixed and then transfer to the baking dish.
  3. In the same mixing bowl, combine all of the wet ingredients; almond milk, vanilla extract, egg, melted coconut oil and maple sryup. Whisk well to ensure it is well combined. (If the coconut oil congeals a little it’s ok, it will melt again in the oven.)
  4. Pour the wet mixture to into the baking dish with the oatmeal, giving it a stir to ensure everything is well incorporated.
  5. Scatter the berries in the baking dish ensuring they are evenly distributed.
  6. Transfer baking dish to the oven and bake for 35-40 minutes until the top is golden brown.
  7. Remove from the oven and allow to cool slightly before serving.
  8. Serve on its own or with a splash of almond milk, sprinkle of cinnamon and drizzle of maple syrup.
  9. This recipe can also be stored in the fridge for 4-5 days, or frozen for up to 2 months. Simply cover with foil or plastic wrap to ensure freshness.
  10. To reheat, warm in the oven or in the microwave.
  11. Enjoy!

Nutrition

  • Serving Size: 1 serving
  • Calories: 226 calories
  • Sugar: 0 grams
  • Fat: 7 grams
  • Carbohydrates: 28 grams
  • Fiber: 4 grams
  • Protein: 6 grams

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How to Read Food Label Health Claims

Published on March 15, 2018 by Stephanie Kay

Like it or not, food has become a victim of fads and trends with food manufacturers jumping on the bandwagon whenever they see fit. With claims such as “low in calories”, “all-natural” and “source of probiotics” plastered on food products at all ends of the spectrum, ranging from water to granola bars, it can be overwhelming to decipher which are valid and which are irrelevant. With more and more people becoming health conscious, it is important to understand the meaning behind these buzzwords to ensure we are not duped into buying “health” foods that aren’t so healthy after all.  So, here is a guide to food label health claims to help you decode the marketing jargon, avoid the gimmicks, and ensure you are getting the healthiest options no matter what you are buying.

Guide to Food Label Health Claims

 

What do food label claims really mean?

Terms like “all-natural”, “organic, “gluten-free” and “source of fiber” are on just about every product that lines the grocery store aisle, but what exactly do they mean? And are they really important? Here is a quick guide to nutrition food label health claims so you know exactly what’s relevant and what’s not.

All-Natural

Although this might seem confusing, just because something is labeled all-natural, does not mean it deserves a spot in your grocery cart. According to Health Canada, the terms natural, nature, or nature’s way are said not to contain, or to ever have contained, an added vitamin, mineral, nutrient, artificial flavoring agent, or food additive. Albeit this may seem like a good thing, just because a product is “all-natural” does not mean it is healthy. For instance, Ginger Ale is made with 100% natural flavor, however, with the added high fructose corn syrup, I would suggest steering clear of it. The best way to know if a product claiming to be “all-natural” is a healthy choice is merely to read the ingredients list to see what else it contains.

Fat-Free

I’ve said it before, and I’ll say it again, fat-free does not mean healthy. In fact, I would argue that fat, specifically from whole foods, is an important part of a healthy diet and should not be avoided. Fat provides nutritional value, in the form of fat-soluble vitamins A, D, E, and K, helps to balance our blood sugar, keeps us fuller longer, and also gives food flavor. Not only is fat beneficial, but the absence of fat in whole foods typically means the addition of something else. When it comes to processed foods, such as salad dressings or yogurt, the absence of fat typically leads to the addition of sugar.  Once you understand the important benefits of fats present in whole foods, you can stop fearing it, and ignore the fat-free, low-fat or zero-fat health claims because I can assure you they are not necessary.

Fortified With

You’ve probably seen a food product with health claims thanks to a specific vitamin or mineral. Fortification is a process by which vitamins, minerals, and nutrients are added to a specific food product. In Canada, certain processed foods must be fortified with specific vitamins or minerals, however, once you take a look at the list you’ll quickly notice that all of the foods with mandatory fortification are processed foods.  It is important to understand that just because a food is fortified with a specific nutrient does not mean you will absorb it the same way.  Many experts would argue that the body does not absorb foods with fortified nutrients the same way it does naturally occurring nutrients in whole foods. A simple example of this would be non-fat dairy products fortified with vitamin D; the milk has been processed to remove the fat, but vitamin D is a fat-soluble vitamin so you will not benefit from it to the same degree. The best way to know if a product has been fortified with a specific vitamin or mineral is to read the ingredients list to see if it is listed.

Gluten-Free

Gluten refers to the proteins found in certain cereal grains’ endosperm, commonly found in wheat, as well as barley, rye, spelt, and triticale. In addition to whole foods, gluten is often used as an additive in many processed foods such as sausages, sauces, soups, and veggie burgers. Gluten is intolerable for individuals with Celiac disease, and can also cause digestive upset for other individuals. However, just because a product is labeled “gluten-free” does not make it healthy! Processed foods are processed foods whether they contain gluten or not, so just because you are buying gluten-free crackers, muffins or cookies does not mean that you are doing yourself any favors. These types of processed foods still contain refined sugars and vegetable oils, making them a less-than-ideal choice. Implementing a gluten-free diet in the most beneficial way means removing all processed foods, and when you need to use grains, opting for properly prepared whole grains that do not contain gluten in the first place.

High in Protein

For the past 10-20 years, protein has been the superstar macronutrient said to be the solution to weight loss and muscle mass. Albeit protein is an important macronutrient in our diet, in addition to carbohydrates and fat, just because something is high in protein does not mean it is always a good choice. For instance, this popular protein peanut butter and chocolate granola contain 10 grams of protein per serving, however, it also contains 15 grams of sugar from sugar, dextrose, tapioca syrup, and refiner’s syrup, as well as a laundry list of ingredients. If you are looking to add protein to your diet, that’s fine, but you are better off focusing on whole food sources of protein, such as meat and seafood, or planted-based sources such as beans and lentils, and avoiding processed carbohydrate-based foods with added protein.

Low-Calorie

Thinking that all calories are created equal is like thinking that a golf cart is like a Rolls Royce just because they both drive. Although a calorie does measure the total amount of energy in a food, the source of the calories is what determines how beneficial they are, or aren’t.  For instance, if you compare a 100-calorie pack of Oreos to a 100-calorie handful of almonds there is a dramatic difference in their nutritional value and how they will support the function of your body. The purpose of eating is not to avoid calories, but rather, it is to seek nutrients. Processed food is processed food no matter how many calories are in it.

Low in Cholesterol

To consider this claim, we need to do a little bit of a review. Cholesterol is a soft, fat-like, waxy substance found in the bloodstream and in all your body’s cells. Cholesterol is an important part of a healthy body, as it is produced by the liver and has many roles in the body including building cell membranes, and hormone function and much of your brain is made up of cholesterol. Cholesterol also metabolizes all of the fat-soluble vitamins such as vitamins A, D, E, and K, which are essential for health. Animal food sources, such as eggs or butter, are natural sources of cholesterol, however, research has not demonstrated a link between these foods and increased danger for heart disease. Rather, processed foods high in trans fast, sugar, or deep-fried foods in vegetable oils are said to have negative health impacts. Therefore, just because a product claims to be “low in cholesterol” does not mean it is a healthy choice, it always comes down to what other ingredients the product contains, such as added sugars, vegetable oils, or preservatives. Don’t shoot the messenger, but your Cheerios or Special K are likely doing you little to no favors in the cholesterol-lowering department if the rest of your diet isn’t in check.

Low in Sodium

Generally speaking, this health claim is beneficial. Although there are different definitions for sodium-free, low in sodium, and reduced in sodium, avoiding refined salt is recommended. That is not to say that all forms of salt are to be avoided, in fact, some are beneficial, however refined sodium in processed foods has many negative impacts. Ideally, opt for whole foods, as they don’t contain added sodium, and season your cooking with natural sea salt as needed to help control your sodium levels.

Made with Real Fruit

I hate to point out of obvious, but the only thing “made with real fruit” is real fruit. Apples, oranges, bananas, and any other fruit you can think of. Although the claim “made with real fruit” does mean that the named ingredient is present in the food, it does not dictate the type (i.e. – frozen powdered, ground, concentrated, etc..) nor does it dictate how much real fruit is actually present in the product. Therefore you will often find this claim on processed food products such as fruit snacks, granola bars, cereals, and juice that actually contain very little real fruit. For instance, although these strawberry kiwi popsicles are “made with real fruit”, they also contain sugar and glucose as ingredients, and a whopping 23 grams of sugar per bar, which is equivalent to one serving of chocolate ice cream. The only way to determine if a food with “made with real fruit” health claims is a good option or not is to read the ingredients list to see what else it contains.

Multigrain

The terms multigrain, 7-grain, 12-grain, or any other combination of grains may seem like a better option, but these nutrition buzzwords are in fact irrelevant. The term multigrain suggests that the bread, cracker, or grain product was made of flour from multiple types of grains, such as wheat, spelt, rye and/or barley, but it does not specify the quality or type of flour used. Although these products might be made with multiple types of grains, making it a multi-grain product, if all of the grain flours are refined and/or bleached flours it is a moot point. Instead, opt for whole grain, sprouted grain, or sourdough options to ensure you are getting a superior quality product.

Organic

Organic production does not permit the use of synthetic pesticides or synthetic fertilizers, genetically modified organisms, or growth hormones for animals that produce meat, poultry, eggs, and dairy products. Generally speaking, opting for organic is a good choice, however just because something is organic does not mean it is always a healthy choice. I hate to break it to you, but organic boxed mac n’ cheese is still boxed mac n’ cheese. Yes, perhaps the wheat used to make the noodles was organic, and the dairy used to make the ice cream was organic, but please be mindful of the food itself.

Source of Omega-3

Technically speaking, in Canada food manufacturers can not make health claims based on the presence of omega-3 fatty acids in foods, however, they can indicate that foods are a “source of omega-3”. Omega-3s are a class of polyunsaturated fatty acids, that contain what are called “double bonds”; special connections that make them more flexible and interactive as fatty acids. For general health, it is recommended to eat a well-balanced diet of omega-3 and omega-6 fatty acids, however, given the standard North American diet has become very high in omega-6 fatty acids, specifically from vegetable oils, omega-3 fatty acids have become of greater importance. Unfortunately, in some cases, food manufacturers will push the envelope on products that contain even the smallest percentage of omega-3 fatty acids. For example, highly processed foods such as margarine will suggest they are a source of omega-3 fatty acids when in fact they contain more omega-6 fatty acids and/or very few omega-3 fatty acids. If you are looking to add more omega-3s to your diet you are best to simply opt for whole food sources such as sardines, salmon, walnuts, grass-fed beef, or flaxseeds.

Source of Probiotics

Probiotics are live bacteria and yeast that are beneficial for our health. Probiotics, or our gut bacteria, make up our body’s microbiome which has many important influences on the body. In fact, research continues to show how incredibly interconnected our bodies are to our microbiome, some research even considers our microbiome an organ itself.  Probiotics are naturally made via fermentation, and it is important to note that probiotics are not a new concept. Throughout history, cultures have produced and consumed at least one form of fermented food in their diet, as fermentation was a form of preservation long before refrigeration. Opting for whole food sources of probiotics such as sauerkraut, kimchi, fermented vegetables, tempeh or cultured dairy is beneficial to the diet. However, unfortunately, as our understanding of the importance of probiotics grows, so does their use as a nutrition buzzword on processed foods, yogurt is one of the biggest offenders. If you want to ensure you are actually getting true probiotic cultures and not just health claims, ensure you know what to look for on the label.

Made with Sprouted Grains

The term sprouted refers to the way the grains were prepared before the flour and product were made. Sprouted grain bread is made from whole grains that have been allowed to sprout (or germinate), before being milled into flour. Sprouted grains are by necessity whole grains since you can not sprout refined flour. The sprouting process helps to eliminate anti-nutrients and makes the grains more easily digested when consumed. Generally speaking, sprouted grain bread will be a better choice than conventional whole-grain bread, next to real sourdough bread. However, please keep in mind whether you are buying sprouted grain bread, crackers, or cereals, be sure to read the ingredients list to see what the product actually contains as the addition of refined vegetable oils or sugar can make sprouted grain products a less ideal choice and nothing more than compelling health claims.

Source of Fibre

If you walk down a cereal or granola bar aisle, you have certainly seen the claim ‘good source of fiber’ on many boxed foods, and for decades fiber has been touted as an essential component of a healthy diet. Yes, fiber is undoubtedly an important part of a healthy diet, however just because your cereal or granola bar claim to be a “source of fiber” it does not immediately make them a healthy choice. For example, this incredibly popular fiber-rich granola bar is made with 43 ingredients (43!!), and 9 grams of sugar, and the first ingredient listed is glucose-fructose, a code word for high fructose corn syrup. The only reason this granola bar contains enough fiber to make health claims is that it has added chicory root extract (inulin fiber) listed as an ingredient. If you truly want to add fiber to your diet, avoid processed foods with added fiber, and opt for whole foods such as vegetables, legumes or whole grains with naturally occurring fiber.

Made with Whole Grains

A grain of wheat in its natural form contains three edible parts; the germ, endosperm, and bran. Each layer contains different integral nutritional components of the grain; the germ contains B vitamins, some protein, and minerals; the endosperm contains starchy carbohydrates, proteins, and small amounts of vitamins and minerals; and the bran layer contains antioxidants, B vitamins, and fiber. When a grain of wheat is made into flour it can be done one of two ways; by grinding the whole grain, all parts intact, to make whole wheat flour or by removing the bran and germ to make refined wheat flour. Because the bran and the germ contain most of the integral nutrition components of the whole grain, many of the vitamins, minerals, and phytonutrients are lost in the process of many refined flours. If you are opting for grain products, whole grain options are generally superior, however, always read the ingredients list because the additional ingredients will determine whether it is a good choice or not.

The Bottom Lime

At the end of the day, the only way to know if a food is a good option or not is to read the ingredients list. Food manufacturers can stretch the evidence to their benefit and litter packaging with health claims, so reading the ingredients list is the best tool at your disposal. Remember, ingredients are listed in descending order by weight so pay attention to the first ingredients listed so you know exactly what you are getting and can make an informed decision.

Super Seed Brittle

Published on March 12, 2018 by Stephanie Kay

Loaded with pumpkin seeds, chia seeds, sesame seeds, and a touch of honey, this super seed brittle is a fun and portable snack, and a great alternative to that oh-so-boring trail mix.

Super Seed Brittle

Healthy Seed Brittle

For years, nuts were my go-to snack; almonds, almonds and more almonds. I would literally buy them by the bunch load and when I got sick of almonds, I would mix things up and opt for walnuts or pecans instead. Although nuts are a great choice, I actually think seeds are heavily underrated! Not only are they incredibly nutritious, but they are rather inexpensive as well. Pumpkin seeds and sunflower seeds make a great snack on their own (especially when they are roasted with a little sea salt!) or a great addition to oatmeal and salads, or when you are feeling extra fancy, you can take things to the next level with a delicious seed brittle!

This super seed brittle is very simple to prepare and stores well in the freezer for weeks to come. So just whip up a batch and you’ll have healthy grab-and-go snacks every time you need one.

 

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Super Seed Brittle

Super Seed Brittle

Author: Stephanie Kay

This seed brittle recipe uses a combination of pumpkin, chia and sesame seeds, however, if you wanted to use sunflower or hemp seeds they would work just as well, just be sure to use the same total volume of seeds.

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

  • 1/4 cup chia seeds
  • 1 cup pumpkin seeds
  • 1/2 cup sesame seeds
  • 1/2 cups raisins
  • 1/2 cup shredded coconut
  • 1 teaspoon cinnamon
  • 1/4 teaspoon sea salt
  • 1 teaspoon vanilla extract
  • 2 tablespoons coconut oil, melted
  • 1/2 cup honey

Instructions

  1. Preheat oven to 325°F and line a rimmed baking sheet with parchment paper.
  2. In a large mixing bowl, add all of the dry ingredients; chia seeds, pumpkin seeds, sesame seeds, raisins, shredded coconut, cinnamon, and sea salt. Stir well to combine.
  3. In a separate small bowl, combine all of the wet ingredients; coconut oil, honey and vanilla extract.
  4. Slowly drizzle wet ingredients into the dry ingredients, stirring to ensure everything is evenly coated and the seed mixture is sticky and begins to form into a bit of a ball.
  5. Transfer the seed mixture to the baking sheet. Using your hands, evenly spread out seed mixture on the baking sheet until it is about 1/4″ thick. It should be sticky enough but you may need to use your hands to encourage it to stick together a little.
  6. Transfer to the oven and bake for 20-25 minutes until golden, keeping a close eye to ensure it does not burn.
  7. Remove from the oven and allow to cool completely before breaking it apart, it will still be soft when it comes out of the oven. Once cooled, crack or cut into pieces using a large knife. You can store the seed brittle in an air-tight container for 2-3 day, or I personally like to keep mine in the freezer to keep it extra crispy and crunchy.
  8. Enjoy!

Nutrition

  • Serving Size: 1 serving
  • Calories: 220 calories
  • Sugar: 18 grams
  • Fat: 13 grams
  • Carbohydrates: 24 grams
  • Fiber: 4 grams
  • Protein: 5 grams

Keywords: pumpkin seed, sesame seed, bark, healthy, easy

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Spring Green Minestrone

Published on March 5, 2018 by Stephanie Kay

Spring Green Minestrone

A simple soup filled with seasonal greens and fresh herbs, this green minestrone soup is a fresh take on a classic dish.

Spring Green Minestrone

Green Minestrone Soup

As the days begin to change with the seasons, so do our dietary needs. No longer do we need the rich and hearty meals of winter, but more and more our bodies naturally begin to crave lighter foods and dishes. In the dark and cold days of winter, we need rich and warming high-fat foods, root vegetables, and fermented foods, while in the peak of summer our bodies require cooling foods like fresh fruits, vegetables, and berries to help us handle the elements. Eating seasonally is the most natural way to eat, and one of the most beneficial to our bodies, so as we transition from one season to the next, focusing on the bountiful spring produce is a great way to give our body what it needs. And, if you ask me, this spring green minestrone soup is a delicious way to do exactly that.

Made with simple ingredients, this Spring Green Minestrone is a lighter and brighter version of classic minestrone soup. Instead of using pasta shells, I opted to add extra white cannellini beans (also known as white kidney beans) to balance this soup out with some added plant-based protein. Plus, serving this soup with a bit of shaved parmesan, a dollop of pesto, and a big slice of crusty sourdough transforms this light soup into a hearty meal.

More Healthy Soup Recipes:

  • Wild Rice and Vegetable Soup
  • Roasted Vegetable and Lentil Soup
  • Roasted Apple & Carrot Soup
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Spring Green Minestrone

Spring Green Minestrone

Author: Stephanie Kay

This green minestrone soup recipe call for dino (or lacinato) kale, however, curly kale or spinach would also work very well. If you want to use spinach, be sure to add double or triple the amount as it will wilt a lot once cooked.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Yield: 4 servings 1x
  • Category: Soup
  • Method: Stovetop
  • Cuisine: Italian
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Ingredients

Soup:

  • 1 tablespoon olive oil
  • 1 leek, white and green parts sliced
  • 2 cloves garlic, minced
  • 4 sprigs fresh thyme
  • 5 cups chicken or vegetable broth
  • 12 spears asparagus, 1/2″ chopped
  • 15oz can cannellini beans
  • 1 cup green peas, frozen
  • 1/2 bunch kale, 1/4″ sliced
  • Sea salt
  • Black Pepper

To Serve:

  • Fresh parmesan
  • Pesto

Instructions

  1. In a large pot, heat olive oil on medium, add sliced leeks and cook until softened, about 3-4 minutes.
  2. Add garlic and a pinch of sea salt and cook for an additional 1-2 minutes until garlic has softened. Add whole sprigs of thyme, stir and cook for an additional 30 seconds.
  3. Pour in broth and bring to a boil. Once boiling, reduce to a simmer and add asparagus and cannellini beans and cook for 15 minutes.
  4. Add kale and green peas and simmer for an additional 5 minutes until kale has wilted.
  5. Remove from the heat, remove thyme sprigs, and season to taste with salt and pepper.
  6. To serve, sprinkle with grated parmesan and a dollop of fresh pesto.
  7. Enjoy!

Nutrition

  • Serving Size: 1 serving
  • Calories: 214 calories
  • Sugar: 6 grams
  • Fat: 4 grams
  • Carbohydrates: 36 grams
  • Fiber: 8 grams
  • Protein: 11 grams

Keywords: with pesto, easy, healthy

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