Stephanie Kay Nutrition

Stephanie Kay Nutrition

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Why Weight Loss Isn’t Your Goal

Published on March 1, 2018 by Stephanie Kay

Weight loss is hands down the most common goal in the health and fitness industry, and if I was to venture a guess, I would say it is the least achieved goal as well. Sounds weird, right? If so many people have a goal of losing weight, why is it that so many people aren’t actually achieving it? I think the answer to this question is layered, and there are many pieces to this puzzle, but I do think that one of the biggest pieces to the puzzle is the actual goal itself.

Why Weight Loss isn't Your Goal

Weight Loss is Not the Goal

As a culture, we are obsessed with weight loss; it’s discussed in commercials, magazines, movies, news, and groups of friends everywhere. Whether it’s just to lose those “last 10 pounds” or a more extreme goal to lose hundreds of pounds, people are constantly creating weight loss goals for themselves. When I work with people individually one of the first things we talk about is their goals, and although different people have different goals, I would argue that more than 90% of people include the goal of weight loss.

When we talk about goal setting, we are often taught to ensure that they are realistic, measurable, and time-bound. Using that thought process, a weight loss goal seems like a great goal, right? “My goal is to lose X pounds by X date.” To me, the issue with this logic is that weight loss goals completely ignore the how. In fact, the conventional school of thought would have you think the how is easy. Implement this meal plan. Do this bootcamp. Drink this juice cleanse. Eat these chia seeds. But the harsh reality is that weight loss is not a goal, it is merely a positive side effect of good health.

Think of it like this; if you subscribe to the idea that weight loss is a goal, then you also have to subscribe to the idea that weight gain is a goal. Most people did not work towards a goal of gaining the 10, 20, or 40 pounds they are trying to lose, it probably just happened over time. Different people gain weight for different reasons (specific medical conditions aside), be it life events, stress, eating the wrong foods, or lack of exercise. Albeit in all cases, it is rare that people gained weight because they had a goal to gain it, so they likely won’t lose weight just because they have a goal to lose it.

Weight loss, much like weight gain, is a sum of the lifestyle habits you create for yourself. True weight loss, true sustainable long-term weight loss, does not occur quickly, the same weight gain does not occur quickly. It occurs over time, at a steady rate. True weight loss is an accumulation of positive lifestyle habits and changes, the same way weight gain is impacted by an accumulation of negative habits. Although many of us think weight loss occurs the way it does on The Biggest Loser, that is not the case. If you truly want to lose weight, you need to look at the big picture. What am I doing on a day-to-day, week-to-week, and month-to-month basis to help me reach my goal? It is the small day-to-day choices like opting for a salad instead of fries, cutting sugar out of your coffee, and packing your lunch that add up to big changes to help you lose weight. Anyone can go on a 3-day juice cleanse or 2-week crash diet, but these efforts are short-sighted and don’t focus on long-term health. If you really want to lose weight, your goal should be to seek health and create a healthy lifestyle, not solely focus on a number on a scale. The reason this works is that when you focus on making choices that promote health, you WILL lose weight. I have seen this with myself, and time and time again with clients, which is why I know it works.

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Weight loss is a positive side effect of eating well and living a healthy lifestyle,

so if you focus on those things the weight loss will come.

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Figure Out Your Why

If you truly want to lose weight, you need to understand why you are doing this. Aside from your weight, what other goals can you set for yourself? What is your energy like? What is your mood like? Are you happy? Are you inspired? Do you want to have the stamina to play with your kids? Do you have energy after work or do you need to lie on the couch? Do you feel comfortable in your own skin when you walk down the street? Do you make yourself a priority? You need to understand that although these goals may seem like fluff, they are the real goals. Weight loss is a positive side effect of eating well and living a healthy lifestyle, so if you focus on those things the weight loss will come.

Weight Loss Goals don’t Need to be Isolated

People often look at their health goals as individual goals. I want to lose weight. I want better skin. I want more energy. I want better digestion. What many people fail to recognize is that although your body is made up of many systems, it is ONE system. People will ask me if they can improve their energy and lose weight at the same time, or lose weight and improve their skin at the same time. I’m always a little perplexed by these questions because the answer seems so obvious to me: of course. The reality is when the body works optimally, all of the systems work optimally.

Weight Loss is Not Time-Bound

When you set a goal to lose weight by a specific date, you are setting yourself up for failure. Why? Because living a healthy lifestyle is not time-bound. People will look at the process like “I just need to do this and eat this way until I reach my goal weight, and then I can go back to what I was doing” – wrong. Although the objective is to reach a goal weight, once you reach it the job is not done. The real work is in the maintenance phase, which is why focusing on the habits you need to achieve this goal is far more important than the goal itself. Once you reach your weight loss goal, you will need to keep doing the same thing, or similar things, to what helped get you there. Anyone can go from zero to hero and follow a strict diet to lose weight in a short amount of time, so many people have already done this, but then what happens? We let go a little, go back to our old habits, and the weight comes back on. If you had to drink water and eat vegetables to get to your weight loss goal, you can’t go back to your soda and chips once you achieve it, you’re going to have to keep drinking water and eating vegetables to stay there.

The Goal is the Process

If you truly want to lose weight and maintain weight loss, what you need to understand is that the goal is the process. The actual goal of weight loss is not the number on the scale, it is the process of getting there. The real goal is to create habits that you enjoy and that you can maintain. Hate kale? Cool, don’t eat it. Think smoothies are dumb? Great, have eggs instead. If you can focus on changing your habits and creating ones that work for you and your lifestyle, then your goal of weight loss will come much easier, and the process will be far more enjoyable.

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If you want to lose weight you have to be open to the idea of change,

get out of your own way and be willing to fail.

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And, I hate to break it to you but this process will probably be hard. If you don’t understand food or nutrition, well you are going to have to learn. If you don’t know how to cook, you are going to have to try.  Anyone can follow a 4-week plan blindly, lose weight and not learn a damn thing, but what do you think will happen afterward? If changing your habits was easy then weight loss would be easy, and millions of people wouldn’t have this same goal every single year. If you want to lose weight you have to be open to the idea of change, get out of your own way, and be willing to fail. Sustainable weight loss is not a linear path, there will be up and downs in your progress and on the scale. You can’t hide in a bubble or lock yourself up for a year just because you want to lose weight, life goes on. The office snacks, the weekend, the takeout, the parties, and your favorite treats are not going anywhere, so you are going to need to learn how to work with them. If you “hate vegetables”, “don’t eat leftovers” or “can’t cook” you’re going to need to suck it up and figure it out. I’m not saying that will be easy (if it was I wouldn’t be writing this post) but you’ve got to get out of your own way and give yourself room to expand, learn and grow. When I work with people individually once we get the foundational nutrition information out of the way, the ongoing conversation is often no longer about food but a deeper discussion about themselves as a person. How did you get here? What is holding you back? Where else does this come up in your life? Shit really starts to get real when you want to lose weight, in fact, sometimes it gets ugly, but if you put in the work it gets better. The better it gets, the easier it gets, and the easier it gets, the better it gets.

So my point in all of this is to say that if your goal is to lose weight, that’s fine, but you need to dig deeper and come up with other goals too. You need to build habits, focus on the process, and your how and why for doing it. I know it would be ideal to lose 10 pounds overnight, but that’s just not the way it works. You need to make yourself a priority and focus on making your health a priority because that is the true secret to weight loss.

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Homemade Hummus: Three Ways

Published on February 26, 2018 by Stephanie Kay

Homemade Hummus

The perfect dip, homemade hummus is quick and easy to prepare; just a few ingredients into a blender and you’ve got a healthy ready-made snack. Plus, once you’ve got the classic recipe down the flavor options are endless, in fact, you can make it (at least) three ways.

Homemade Hummus: Three Ways

Truth be told, I don’t make my own homemade hummus that often, but when I do I always wish I did it more. Since hummus is so easy to find in the grocery store and often made with great ingredients, it is one of those simple snack ideas you can buy at the store to help cut down on prep time. However, if you’ve got the right ingredients on hand, homemade hummus can be whipped together in no time at all. The thing I love most about making homemade hummus is how versatile it is; once you’ve got the basic version down you can essentially add any ingredients you like to create a completely new flavor. This homemade hummus recipe makes a classic version, as well as a roasted red pepper and za’atar spice hummus with only a few extra ingredients, however, feel free to experiment with whatever you have on hand.

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Homemade Hummus: Three Ways

Homemade Hummus: Three Ways

Author: Stephanie Kay

The healthy homemade hummus recipe is great on its own, or you can jazz it up with different ingredients to create any flavour you like.

  • Author: Stephanie Kay
  • Prep Time: 5 minutes
  • Total Time: 5 minutes
  • Yield: 2 cups 1x
  • Category: Dip
  • Method: Food Processor
  • Cuisine: Israeli
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Ingredients

Classic Hummus:

  • 15oz can chickpeas
  • 3 tablespoons olive oil
  • 3 tablespoons tahini
  • ½ lemon, juiced
  • 1 clove of garlic, roughly chopped
  • 1 teaspoon sea salt

Roasted Red Pepper Hummus:

  • Classic Hummus
  • ½ cup roasted red peppers

Za’atar Hummus:

  • Classic Hummus
  • 2 teaspoons za’atar seasoning

Instructions

  1. Drain the chickpeas into a strainer and rinse under cool running water.
  2. Add chickpeas to a food processor or blender.
  3. Add olive oil, tahini, lemon juice, garlic clove and sea salt.
  4. Blend hummus on high until smooth. You may have to stop the food processor a couple of times to scrape down the sides to remove chunks and ensure it is smooth.
  5. To make the roasted red pepper or za’atar hummus simply add the extra ingredient and continue to puree until everything is well blended.
  6. Taste and adjust seasonings as needed. You can add a little more lemon juice to help thin it out, or drizzle of olive oil to make it extra creamy.
  7. Store in an airtight container in the fridge for up to 7 days.
  8. Enjoy!

Nutrition

  • Serving Size: 2 tablespoons
  • Calories: 65 calories
  • Sugar: 0 grams
  • Fat: 5 grams
  • Carbohydrates: 5 grams
  • Fiber: 1 gram
  • Protein: 2 grams

Keywords: easy, healthy, variations

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How to Make Your Freezer Work for You

Published on February 22, 2018 by Stephanie Kay

Beyond meal prep and batch cooking, your freezer is probably the most useful appliance in your kitchen, and freezer cooking is the best tool you can add to your healthy eating toolkit. In fact, whether you live alone, are cooking for an entire family, trying to save on groceries, or simply want to get a little more prepared in the kitchen, your freezer is an incredible asset when it comes to eating well. So here are my best tips on how to make your freezer work for you so you can save time, save money, set yourself up for success, and ensure you can pull together healthy meals any night of the week.

How to Make Your Freezer Work for You

 

Frozen Food is Still Healthy Food

First things first, I need to dispel the myth that all frozen foods are not good for you. Yes, of course, frozen pizzas and microwave dinners are a less than ideal choice, but when you are talking about whole foods there is absolutely nothing wrong with frozen foods. Freezing food is considered a method of preservation, used to help keep food for longer periods of time. Freezing whole foods does not diminish their nutritional value, in fact, it’s quite the opposite, it helps to preserve it. Gone are the days where we need to ferment or jar all of our fresh meats, fruits and vegetables thanks to the freezer. Consider the abundance of fresh garden vegetables in the summer, freezing peas and carrots is simply a way to help keep them for longer periods of time so you don’t need to eat them all at once. The same thing goes for frozen meats or fish, it would be nearly impossible to eat all of the food at one time, so freezing it allows us to preserve these foods until they are needed.

You can Freeze More than you Think

When it comes to frozen foods, there are two ways you can look at it; 1) the things you can buy frozen, and 2) the things you add to the freezer yourself. I personally think using a combination of both options is really where the magic happens.

Although the frozen section at the grocery store does have a lot of dodgy stuff, it also has a lot of good options as well. Items like frozen vegetables, vegetable mixes, frozen fruit, frozen potatoes, frozen fish and frozen meat are all easy to find and can help cut down on prep time as many of them are already peeled, chopped or prepared.

When it comes to home-cooked dishes, you can actually freeze a lot more than you think. Most people are aware that things like soups and stews freeze well, but so do so many other common day-to-day recipes and meals. In fact, the list of foods that freeze well is much longer than the list of foods that don’t; anything from cooked meats to steamed rice to stir-fries and baked potatoes all freeze incredibly well, as do sauces, marinades, and snack foods like energy bites or granola. The list of foods that don’t freeze well is short and is limited to items like fruits and vegetables with high moisture content (because they will come out extra soggy once thawed) so items such as cucumbers, leafy greens and citrus fruits are best only eaten when fresh.

Tips for Freezing Meals

Aside from buying frozen foods, here some 5 simple tips on how to make your freezer work for you.

1. Make Double Batches

I can’t stress this one enough. If you are cooking something, just double the batch and you will save yourself a ton of time in the long run. If you are making soup or stew, rice or meatballs, just make double the amount required and freeze the rest for later. I think sometimes people don’t want to make a double batch because they are afraid they will need to eat the same thing for the next 5 days, but that’s the beauty of the freezer, you can save meals for weeks and months to come. Once they are frozen you can use them at your leisure and pull them out of the freezer on those nights you don’t want to cook and just want to order takeout. Consider them your own form of healthy take-out, you’re just taking it out of the freezer.

2. Don’t Wait to Freeze Leftovers

One thing I see people do too often is waiting too long to freeze their leftovers. Once you’ve made something, allow it to cool, portion it up and add it to the freezer right away. If you leave something in the fridge a day or two too long it can easily go off and you’ve lost that extra serving or two. Instead, add it to the freezer immediately, this way you know for certain it will last and you can either use it 2 days from now or 2 months from now, so you don’t have to worry about any food spoiling or wasted money.

3. Freeze in Single Portions

This is a mistake that I used to make all of the time myself; I would make a batch of soup or stew and add the entire recipe to a container and pop it in the freezer. All was fine until I only needed one single portion of it and was stuck trying to chip off a corner of a huge batch of frozen soup.  Instead, freeze batch cooked meals or leftovers in single-portion containers. When things are frozen in a single serving it makes it so much easier to grab-and-go for weekday lunches or a quick and easy dinner idea for one.

4. Thaw Before Cooking if Time Permits

If you have the time to do a little forward planning, allowing the meal to thaw before cooking can help cut down on reheating time when it’s finally time to eat. I will often pull things out of the freezer and leave them in the fridge or sink overnight to allow them to thaw completely. That way when it comes time to cook all I need to do it reheat and eat.

5. Reheat Food Where It Was Originally Cooked

One of the things that turns people off of frozen food is the texture – I hear ya. Most people will thaw or reheat food in the microwave and although this might be convenient, it doesn’t do much for the food itself. Instead, reheat the food with the same cooking method it was originally made. Soups and stews are best reheated on the stovetop, casseroles are best reheated in the oven, and meats are best reheated under the broiler or grill. The more you can stick with the original cooking method the better the flavour and texture will be.

Favourite Frozen Meals

There are so many different ways to help make your freezer work for you, so here are some of my favourite recipes that freeze incredibly well so you can ensure you have healthy meals for weeks to come.

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Breakfast

  • Vanilla Almond Granola
  • Blueberry Oatmeal Bars
  • Slow Cooker Apple Cinnamon Oatmeal
  • Summer Squash Frittata
  • Carrot Cake Breakfast Cookies
  • Almond Banana Pancakes
  • Pumpkin Pancakes
  • Spinach Breakfast Casserole

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Soups & Stews

  • Morrocan Carrot Soup
  • Chili Con Carne
  • Roasted Tomato & White Bean Soup
  • Green Lentil & Spinach Curry
  • Chickpea Chana Masala
  • Hungarian Beef Stew
  • Slow Cooker Moroccan Chicken
  • Spicy Black Bean Soup

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Mains

  • Oven-Baked Chicken & Rice Pilaf
  • Butternut Squash & Sage Risotto
  • Thai Salmon Fish Cakes
  • Oven-Baked Chicken Fingers
  • Greek Lamb Meatballs
  • Jalapeno Lime Chicken Burgers
  • Skillet Cottage Pie
  • Slow Cooker Meatballs
  • Spice Rubbed Pork Tenderloin

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Snacks

  • Carrot Cake Energy Bites
  • Chocolate Caramel Fudge
  • No-Bake Granola Bars
  • Homemade Turtles
  • Chocolate Peanut Butter Cups
  • Trail Mix Bites
  • Banana Bread Bites
  • Chocolate Zucchini Bread
  • Raspberry Yogurt Muffins

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Green Goddess Cobb Salad

Published on February 21, 2018 by Stephanie Kay

Green Goddess Cobb Salad

A classic salad with an updated dressing, this green goddess cobb salad is made with a rich and creamy dairy-free green goddess dressing that covers every single bite making it the most delicious way to eat your leafy greens.

Green Goddess Cobb Salad

Cobb salad is a classic American salad loaded with just about everything but the kitchen sink. The traditional recipe includes leafy greens, tomato, crisp bacon, grilled chicken, hard-boiled eggs, avocado, chives, and Roquefort cheese. Because the salad is so hearty it’s often served with a simple vinaigrette, but for this particular recipe, I wanted to give it my own twist with a delicious green goddess dressing. The classic green goddess dressing is made of fresh herbs, mayo, and sour green, however, to keep the dressing completely dairy-free (so everyone can enjoy it) I opted to use an alternative version for this particular recipe.

More Healthy Chicken Salad Recipes:

  • Chopped Chicken Salad
  • Chicken Shawarma Salad
  • Balsamic Strawberry Chicken Salad

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Green Goddess Cobb Salad

Green Goddess Cobb Salad

Author: Stephanie Kay

Filled with chicken, bacon, and a boiled egg, this green goddess cobb salad is a hearty and healthy protein-packed meal.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Total Time: 10 minutes
  • Yield: 1 serving 1x
  • Category: Salad
  • Cuisine: Paleo, Gluten-Free, Dairy-Free
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Ingredients

Cobb Salad

  • 1/2 head romaine lettuce, roughly chopped
  • 1 slice bacon, cooked and crumbled
  • 1/2 cup cooked chicken, cubed
  • 6 cherry tomatoes, halved
  • 1/4 avocado, sliced
  • 1 hard-boiled egg, peeled

Green Goddess Dressing

  • 1/2 cup tahini
  • 1/4 cup water
  • 1/4 cup olive oil
  • 1 clove garlic
  • 6 tablespoon lemon juice
  • 2 green onions, roughly chopped
  • 1 teaspoon honey
  • 1/2 cup fresh parsley
  • 1/2 cup fresh basil
  • 1/2 teaspoon salt
  • Water, as needed

Instructions

  1. Add ingredients to a blender and puree until smooth. Thin with water as needed. Season with additional salt and pepper to taste.
  2. Add lettuce to a large bowl or plate. Top with crumbled bacon, cubed chicken, cherry tomatoes, sliced avocado and sliced boil egg.
  3. Drizzle with 2 tablespoons of dressing and season with sea salt and pepper to taste.
  4. Any leftover dressing can be stored in the fridge in an airtight container for up to 5 days.

Nutrition

  • Serving Size: 1 salad
  • Calories: 655 calories
  • Sugar: 29 grams
  • Fat: 38 grams
  • Carbohydrates: 51 grams
  • Fiber: 20 grams
  • Protein: 36 grams

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8 Signs Your Blood Sugar is Out of Whack

Published on February 15, 2018 by Stephanie Kay

Blood sugar is a common topic when it comes to health and wellness, and one I frequently bring up myself. Be it constant cravings, low energy, or mood swings, blood sugar plays a role in many common day-to-day issues we all deal with. Although many of them are considered “normal” occurrences they are in fact not normal at all and are often triggered by disrupted blood sugar. So here are 8 signs your blood sugar is out of whack and some simple tips to help get it back to balanced.

8 Signs Your Blood Sugar is Out of Whack

What is blood sugar anyway?

First things first, let’s get the boring stuff out of the way; what is blood sugar anyway? The term “sugar” in blood sugar doesn’t refer to actual sugar. Rather, biologically our bodies function on sugar, also known as glucose. If you think of the body like a car, glucose acts like gas for our gas tanks, giving us the energy for our day. Blood sugar is the sugar the bloodstream carries to all cells in the body to supply us with energy, and this comes from the food we eat. Different types of foods, specifically carbohydrates, contain natural sugars that will break down into glucose in the human body once digested which will then enter our bloodstream (becoming blood sugar) to serve as a source of energy. So, “blood sugar” simply refers to the amount of sugar (or glucose) in your blood at a given time.

Why does blood sugar matter?

Every time you eat a meal, the sugars in each of the foods you eat raise the level of sugar in your blood. Since you only need a certain amount of sugar in the bloodstream at one given time (i.e. – you only need so much energy at one given time) your body will regulate your level of blood sugar by storing excess in the cells for a later time.

In a balanced state, blood sugar is automatically regulated; you eat some carbs, and insulin (the hormone that manages blood sugar) lowers blood sugar levels by increasing the rate at which glucose is taken up by cells throughout the body. Insulin is essentially the traffic controller of our bloodstream, determining how much sugar is needed in the bloodstream at one given time. When blood sugar is well balanced, you’ll have stable energy, feel happy, be productive and experience good sleep.

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Some of the signs your blood sugar is out of whack have become so common they are considered “normal” when, in reality, they are not normal at all.

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However, if you are not eating the right balance of foods, or indulging a little too frequently in sweets or starchy carbohydrates, you can easily throw your blood sugar out of whack. A constant influx of carbohydrates or sugar to the bloodstream means insulin is constantly at work to manage the constant supply of sugar to the bloodstream. Over time, insulin will get “tired” or become resistant to this influx of sugar. It is at this point where problems begin to arise; craving increases and fatigue sets in. Although you might be constantly ingesting carbohydrates or sugars for energy, that energy is not actually making its way to the cells (where the energy is actually needed) since insulin is no longer well managing the balance of sugar in your bloodstream. Over time it means your body will ask for more and more energy (i.e. – sugar and carb cravings) to fuel the cells given it is not all making its way into them properly.

Signs Your Blood Sugar is Disrupted

Problems with blood sugar regulation have become incredibly widespread. In fact, some issues have almost become so common they are considered “normal” when in reality they are not normal at all. So here are some of the most common signs your blood sugar is out of whack and some simple tips to help bring it back to balanced.

1. You constantly crave sweets.

Think about it. If your body is constantly craving sweets it is constantly craving sugar because it is in constant need of energy.  Sugary treats are made of simple carbohydrates and therefore the quickest source of energy for the brain and body. Therefore every time your blood sugar levels begin to drop, and your body cannot easily access stored glucose, your cravings for sweets will increase. However, continuously consuming these sweet treats will only perpetuate the roller coaster cycle of high and low blood sugar.

2. You feel irritable if a meal is missed.

If you can’t go without a meal, or can’t go too long without eating, this is a good sign your blood sugar is out of whack. I often tell clients they should be able to (easily) go 4 or more hours without eating. Although glucose is our primary source of fuel, fat is our backup fuel and your body should be able to go back and forth between glucose and fat for energy. However, if your body is too dependent on carbohydrates for the energy you will likely get ‘hangry‘ or irritable when a meal is missed, as fat cannot easily be accessed for energy.

3. You experience frequent brain fog.

Similar to the cells in your body, the cells in your brain need glucose for energy. Therefore, if the brain is not getting fuel, it cannot function efficiently. If your blood sugar is low it will be difficult for your brain, and you, to function optimally. If you often have trouble concentrating, feel spacy or disconnected it is one of the good signs your blood sugar is out of whack.

4. You wake up during the night.

Poor sleep or waking up frequently during the night has become a common occurrence for people, however, it is not a normal or good thing. Although there can be many reasons for interrupted sleep, disrupted blood sugar is one of them. Humans are designed to burn fat for energy through the night because it burns long and slow, in contrast to sugar and carbs, which burn quickly. However because today so many people deal with blood sugar imbalance, they have trouble using fat for fuel while they sleep and therefore their sleep becomes interrupted as their body tries to burn carbohydrates for energy as it did during the day. Moreover, when your blood sugar is really high, your kidneys will try to get rid of it by removing it from the body via urine, which may cause people to wake up during the night to pee.

5. You have difficulty losing weight.

Insulin resistance is a common cause of weight gain, especially in the stomach area. An increase in insulin levels due to the inability to process carbohydrates can lead to the creation of excess fat. If you’ve tried all of the diets and tactics out there without any success, and you are dealing with some of the other signs your blood sugar is out of whack, it is something to consider.

6. You constantly feel hungry.

Constantly feeling like you can eat and are hungry is one of the common signs your blood sugar is out of whack. If you are constantly ingesting energy (i.e. food), but never feel satisfied, it is a good indication the fuel you are ingesting is not actually making it to your cells, and therefore they are leading you to eat more food. It is the resistance of insulin, and a frequent over-intake of carbohydrates, that can lead to this feeling of always being hungry.

7. You feel sleepy in the afternoon.

Fatigue is another signal that your blood sugar isn’t under control. When sugar is staying in your bloodstream instead of being diverted to your body’s cells, your muscles don’t get enough fuel to use for energy. Additionally, if you kick your morning off with an overly sweet or sugary breakfast (cereal, muffins, granola bar, etc..) the overproduction of insulin in the morning can lead to extreme periods of fatigue in the afternoon.

8. You get anxious for no apparent reason.

In the constant rollercoaster of low and high blood sugar, the lows can be a trigger for symptoms of anxiety. As blood sugar declines, the adrenal glands secrete epinephrine (also called adrenaline), causing the liver to convert stored glycogen to glucose and release it, raising blood glucose. This also speeds up the brain when released often enough. Therefore if there is a constant release of adrenaline to the brain you can end up feeling anxious, and when happening in conjunction with these other symptoms it can be one of the signs your blood sugar is out of whack.

So, what can you do about it?

Albeit there are many signs your blood sugar is out of whack, there are also many ways you can help balance your blood sugar. So here are some simple tips and additional information on how you can balance your blood sugar.

  1. Focus on eating whole foods in their whole format.
  2. Add protein and fat to every meal.
  3. Limit simple refined carbohydrates.
  4. Include a source of fibrous vegetables in all your meals.
  5. Learn to sweeten food without added sugar.
  6. Avoid skipping meals.
  7. Keep snacking to a minimum.
  8. Eat regularly, not all of the time.

Oven-Baked Chicken and Rice Pilaf

Published on February 13, 2018 by Stephanie Kay

This oven-baked chicken and rice pilaf  Chicken and rice is a classic combination of ingredients, however, plain old chicken and rice can get pretty boring after a while. Fortunately, with a few additional ingredients and a bit of spice, you can easily create an entirely new dish with minimal effort. This chicken and rice casserole is inspired by a traditional rice pilaf recipe that is made in one pan. It’s incredibly easy to prepare that feeds a crowd or makes plenty of leftovers for a week of lunches.

Oven-Baked Chicken and Rice Pilaf

 

One-pot meals are my favorite. I’ve shared a ton of one-pot meal recipes before, including my Rainbow Chicken Stir-Fry, Thai Cod Green Curry, and Hungarian Beef Stew, and to be honest that is how I do most of my cooking at home. Whether it is a slow-cooked stew or a quick and easy weeknight meal they help keep things simple and cut down on dishes too. Rice can be tricky to cook but this oven-baked version turns out perfectly fluffy every single time and paired with some simple spices it takes on a fragrant flavor.

 

Oven-Baked Chicken and Rice Pilaf

 

More Chicken and Rice Recipes:

  • Easy Chicken and Rice Soup
  • Sticky Chicken Meal Prep Bowls
  • Chicken Burrito Casserole

 

 

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Oven-Baked Chicken and Rice Pilaf

Oven-Baked Chicken and Rice Pilaf

Author: Stephanie Kay

This baked chicken and rice recipe makes 6 servings with one piece of chicken per person, however, feel free to adjust the number of chicken thighs as needed.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 1 hour
  • Total Time: 1 hour 10 minutes
  • Yield: 6 servings 1x
  • Category: Main
  • Method: Baked
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Ingredients

Chicken

  • 6 chicken thighs, skin-on, and bone-in
  • 1 teaspoon coriander
  • 1 teaspoon cumin
  • 1/2 teaspoon paprika
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon sea salt

Rice

  • 2 tbsp. butter
  • 1 onion, diced
  • 2 cloves garlic, minced
  • 2 carrots, peeled and minced
  • 1 cup green peas, frozen
  • 1 1/2 cups basmati rice
  • 3 cups chicken broth
  • 1 teaspoon coriander
  • 1 teaspoon cumin
  • 1 cinnamon stick or 1/2 teaspoon ground
  • 1/2 teaspoon sea salt

Instructions

  1. Preheat oven to 350°F.
  2. If you can an ovenproof pan or Dutch oven the entire recipe can be made in there. Otherwise, begin by cooking the onions in a frying pan and transfer them to a casserole dish for the remainder of the recipe.
  3. Heat butter in a skillet or ovenproof dish on medium heat.
  4. Add onions and carrots, season with a pinch of salt and saute for 5-7 minutes until tender and onions are translucent. Once cooked, add minced garlic and cook for another 1 minute until fragrant.
  5. While onions are cooking, add chicken thighs to a large bowl and drizzle with a little olive oil and sprinkle with spices. Using your hands, rub the spices onto the chicken until well covered.
  6. Once the onions are done cooking, add coriander and cumin and stir well to combine. (If you cooked the onions in a frying pan, transfer them to a casserole dish now.) Pour in rice, peas, cover with broth and give it a stir to ensure onion mixture, spices and rice is well combined in the broth. Drop the cinnamon stick into the broth.
  7. Place the chicken thighs in the pot or casserole dish leaving room in between. They will be slightly submerged in the broth mixture which is fine, this will help to add moisture as they cook.
  8. Cover casserole dish with aluminium foil, or if using ovenproof pot cover with lid, and transfer to the oven for 50 minutes. Remove the foil or lid and bake for an additional 10 minutes.
  9. Remove from oven and allow to stand for 5 minutes. Remove chicken to fluff rice with a fork before serving.
  10. For extra crispy chicken skin you can return the chicken thighs to the oven on broil for an additional 5 minutes.
  11. Enjoy!

Nutrition

  • Serving Size: 1 serving
  • Calories: 580 calories
  • Sugar: 5 grams
  • Fat: 37 grams
  • Carbohydrates: 25 grams
  • Fiber: 3 grams
  • Protein: 36 grams

Keywords: casserole, bake, easy, healthy

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Healthy Yogurt: A Complete Guide

Published on February 8, 2018 by Stephanie Kay

The yogurt aisle is probably one of the most confusing sections in the grocery store. From low-fat to high-fat, Greek to Balkan, and probiotic to protein, there are often about 100 different options to choose from so it’s no wonder things can get confusing. However, when you break it all down, I promise the yogurt section is not as complicated as it seems. So here is a guide to buying healthy yogurt so you know exactly what to look for and why.

Guide to Buying Healthy Yogurt

What is Real Yogurt?

First things first, we need to understand what yogurt actually is, specifically real yogurt.  Yogurt is made by fermenting milk with bacterial culture. Traditionally, this was done to help extend the lifetime of the milk, improve digestibility and ensure it was not prone to bacterial contamination. The ingredients required to make yogurt are milk, bacterial culture, and nothing else. The label on a real yogurt container should list only two or three ingredients: milk or cream, or a combination of milk and cream and live cultures.

The Benefits of Real Yogurt

Yogurt has been a part of cuisines around the world for generations, and when you focus on real yogurt it does have health benefits. Real yogurt, especially from grass-fed animals, is a naturally occurring source of protein, fats, carbohydrates, and probiotics. Additionally, when good quality full-fat dairy is used to make yogurt it contains vital nutrients like fat-soluble vitamins A and D, calcium, vitamin B6, B12, and CLA.

Types of Healthy Yogurt

In addition to traditional yogurt, there are many other varieties or ways to make yogurt:

Greek Yogurt: The traditional process of making natural Greek yogurt is done by straining regular yogurt extensively to remove excess liquid whey and lactose, leaving behind a thicker-textured yogurt, and a tangy, creamy product. This produces a yogurt lower in carbohydrates (or natural sugars) and higher in protein content per serving.

Balkan-Style: Balkan-style yogurt differs from regular yogurt as it is made in small individual batches rather than in large vats. The warm cultured milk mixture is poured into containers and then incubated without any further stirring, giving it its thick texture.

Probiotic Yogurt: All real yogurt contains probiotics, however, given the production process of many commercial yogurts, not all store-bought yogurts contain probiotics. Naturally cultured and fermented yogurt will contain probiotic bacteria, however, because many commercial brands no longer use traditional methods to make yogurt, although they contain bacterial cultures, not all bacterial cultures have a probiotic effect. In Canada, all yogurts must contain Lactobacillus bulgaricus and Streptococcus thermophilus, however, some brands will add additional bacteria cultures to increase the probiotic content to make “probiotic yogurt”. Only real yogurt contains naturally occurring probiotic bacteria, so if the label states “active bacterial cultures” the yogurt has probiotics.

Icelandic Yogurt: Traditionally known as skyr, Icelandic yogurt is a style of yogurt that dates back thousands of years. Although yogurt and skyr are both cultured dairy products, it is the original skyr cultures used to make skyr that make it different. Skyr is a strained non-fat yogurt that is made by incubating skim milk with active bacterial cultures.

Commercial Yogurts

Unfortunately, the majority of common store-bought yogurts, especially the popular brands, do not use traditional methods to make yogurt, and therefore do not have the same nutritional benefits. In fact, nowadays commercial producers often manufacture yogurt with milk ingredients (i.e. milk protein, skim milk powder, stabilizers, and gelatin). This is done mostly for convenience in production, but also because they can produce a cheaper product. Simply look at some of the most common brands and you will see a laundry list of ingredients outside of the necessary whole milk and active bacterial cultures required. Here is a sample of a very popular grocery store brand strawberry-flavored yogurt.

skim milk, strawberries, milk and whey proteins, modified corn starch, active bacterial culture, gelatin, locust bean gum, natural and artificial flavor, pectin, sucralose, color, vitamin a palmitate, vitamin d3, potassium sorbate.

As you can see from the ingredients listed above, not only do many flavored commercial yogurts contain added sugars (or code words for sugar), but they also contain additives, preservatives, thickeners, stabilizers, and artificial coloring. Everything from corn starch to artificial flavor and salt is added to yogurts making them a mini chemical sh$t storm and far removed from what real yogurt actually is.

The Benefits of Fat in Yogurt

Milk is the primary ingredient in yogurt and is one of the only whole foods that contain carbohydrates, protein, and fat naturally occurring in it. In fact, fat is one of the most beneficial macronutrients in milk given it is the source of fat-soluble vitamins. When full-fat milk is used to make yogurt it is a source of vitamin D and calcium, as calcium is more readily absorbed in the presence of fat. However, when non-fat or skim milk is used to make yogurt, the benefits of these fat-soluble nutrients are lost given the fat is no longer present.

Additionally, fat is what gives food flavor and mouthfeel, the absence of fat in yogurt (i.e. – 0%, non-fat, or fat-free yogurts) leaves a tart unappealing flavor to many yogurts and therefore manufacturers add sugar to help make it more palatable. In fact, some common flavored yogurt brands contain up to 20 grams of sugar per 3/4 cup which is almost as much as a Kit Kat chocolate bar. Although many people often think that vanilla yogurt is a lighter option, it often has more added sugar than the fruit-sweetened versions.

How to Buy Healthy Yogurt

When it comes to buying healthy yogurt, there are many options to consider. However, once you start reading labels you’ll begin to realize that what seemed overwhelming at first is not so confusing after all. So, here is a simple guide to buying healthy yogurt:

  • Look for Minimal Ingredients: The only way to truly know what type of yogurt you are buying is to read the ingredients list. Remember, real yogurt should only contain milk and active bacterial cultures. The best options will state “whole milk and active bacterial cultures”, however depending on the brand you may also see “skim milk, cream, and active bacterial cultures” which would be the next best option.
  • Avoid Added Sugars: It comes as no surprise that added sugar is not an ideal ingredient, however, keep in mind that yogurt is a natural source of sugar (lactose), so all yogurt (even plain) will contain some sugars on the nutrition label. In order to ensure it does not contain added sugar, read the ingredients list. Natural plain yogurt should contain 7 grams of sugar per serving.
  • Look for Active Cultures: Real yogurt should contain whole milk and live or active bacterial cultures on the ingredients list, this will ensure that you are getting truly fermented yogurt and the probiotic benefit.
  • Opt for Full-Fat: I recommend opting for full-fat yogurt, this means anything from 3.25% to 4% yogurt, this will contain more nutritional benefits due to the presence of the fat.
  • Opt for Plain: After eating flavored yogurt transitioning to plain yogurt can be a little rough on the palate, but at the end of the day it will be better for you. If you find it too tart, to begin with, simply add a drizzle of natural sweeteners like honey or maple syrup to help make it more palatable. This way you are able to control the level of added sweetener, and over time your taste buds will transition to enjoy the natural flavor of yogurt and less sweetener will be needed.

The Bottom Line

When it comes to buying yogurt the important things to consider are the added sugars and the list of ingredients; the goal is to keep them both to a minimum. If you have the option to buy grass-fed plain full-fat yogurt this would be the best, second to organic plain full-fat yogurt, followed by regular full-fat plain yogurt.

At the end of the day whatever yogurt you chose to buy is totally up to you, but knowledge is power so hopefully, this guide to buying healthy yogurt will give you some of the tools and information you need to get started.

Sweet Potato Breakfast Hash

Published on February 6, 2018 by Stephanie Kay

Made with sweet potatoes, breakfast sausages, eggs and green onion, this sweet potato breakfast hash is perfect for a high protein and high fibre breakfast or brunch. Not only is this sweet potato hash recipe quick and easy to make, but it’s made in one skillet with humble ingredients to help keep cooking time and clean-up time to a minimum so that you can tackle the day ahead.

Sweet Potato Breakfast Hash

 

Sweet Potato Breakfast Hash

I’m a big fan of potatoes. White, yellow, sweet, baked, boiled, roasted or mashed, I’m happy to eat potatoes for any meal of the day. Although I do love white potatoes, sweet potatoes have been my go-to option lately. Not only are they delicious, but they are so quick and easy to prepare, and pack a ton of flavour. From sweet dishes to savoury dishes, sweet potatoes are incredibly versatile and inexpensive, making them a great source of starchy carbohydrates to add to any meal.

For this sweet potato hash, I opted to pair them with some sausages, eggs and green onion to help create a well-balanced meal complete with protein, healthy fats and fibre. Although I used pork sausages in this recipe, you could easily use beef, turkey or chicken sausages if you prefer. Not to mention, you could also use ground meat if you don’t have any sausages on hand.

 

Sweet Potato Hash

 

Sweet Potato Hash with Eggs

Although this sweet potato hash recipe is technically a breakfast recipe, you can truly eat it for any meal of the day. From breakfast to lunch to dinner, this sweet potato breakfast hash is a crowd-pleasing dish that the whole family is sure to love. Not to mention, it’s ready in 30 minutes or less!

More Breakfast Hash Recipes:

  • Spicy Potato & Egg Hash

 

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Sweet Potato Breakfast Hash Recipe

Sweet Potato Breakfast Hash

Author: Stephanie Kay

This sweet potato breakfast hash recipe calls for 4 eggs but you could certainly add more if you are feeding a crowd.

  • Author: Stephanie Kay
  • Prep Time: 5 minutes
  • Cook Time: 25 minutes
  • Total Time: 30 minutes
  • Yield: 4 servings 1x
  • Category: Breakfast
  • Method: Stovetop
  • Cuisine: American
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Ingredients

  • 1 tablespoon butter or olive oil
  • 1 onion, diced
  • 2 pork sausages or 4 breakfast sausages
  • 2 medium sweet potatoes, diced
  • 1/4 teaspoon crushed chillies (optional)
  • 1/4 teaspoon sea salt
  • 4 eggs
  • 2 scallions, green parts chopped

Instructions

  1. Preheat the oven to 400°F.
  2. In a cast iron skillet, heat the oil on medium and add the onion. Cook for 3-4 minutes until tender and starting to be translucent.
  3. Remove the sausage from their casing and add them to the pan with the onion. Using a spoon or spatula, gently break up the sausage meat and cook gently until sausage is browned. If you want to add the crushed chillies, add them in at this point.
  4. Once the sausage is cooked, remove the onion and sausage mixture from the pan and transfer to a plate or bowl for later use.
  5. In the same cast iron skillet, add the diced sweet potato, season with sea salt and cook for 5 to 7 minutes until potatoes soften and edge begin to brown. If you find the potatoes are sticking to pan just a little drizzle of oil.
  6. Once the potatoes have soften, return the sausage mixture to the pan and stir to combine with the potatoes.
  7. Using a spoon, make four wells in the potato mixture and crack an egg into each.
  8. Transfer the skillet to the oven for 10-15 minutes until eggs are cooked to your liking.
  9. Remove from the heat and sprinkle with chopped scallions.
  10. Serve immediately and enjoy!

Nutrition

  • Serving Size: 1 serving
  • Calories: 371 calories
  • Sugar: 5 grams
  • Fat: 26 grams
  • Carbohydrates: 18 grams
  • Fiber: 3 grams
  • Protein: 16 grams

Keywords: paleo, sausage, healthy

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56 Code Words for Sugar

Published on February 1, 2018 by Stephanie Kay

When you are trying to make healthy diet changes, there are plenty of different ways you can approach it, however, I think most experts would agree that removing added sugar is one of the best changes you can make. Although it might seem simple to remove all added sugar, manufacturers have become very sneaky with the ways they add sugar into our food and all of the secret code words for sugar that they use

56 Code Words for Sugar

 

Most people are smart enough to know that added sugar is found and cookies, cakes, and pastries, but it is often all of the other sneaky places where food manufacturers include sugar that tends to fool us. Nowadays, everything from salad dressing to breakfast sausages to protein powder and cans of tuna contains added sugar, so if you aren’t reading closely this added sugar can easily slip by.

Although there are many ways to read a nutrition label, the only way to decipher if the sugar in that particular product is naturally occurring or added is to read the ingredients list. Although the nutrition panel will always list the number of sugars included in a product, if you don’t read the ingredients list (at this time) you will not be able to determine if they are natural or added. For instance, plain yogurt might contain 7 grams of sugar, while flavored yogurts may contain up to 20 grams of sugar, so without reading the ingredients list and looking for those code words for sugar, it will be difficult to determine where those sugars are actually coming from.

Names for Sugar

So here is a list of some of the most common types of added sugar and a list of the common code words for sugar so you know exactly what to look for on the ingredients list.

1. Words ending in -OSE

Essentially any word ending in –ose is a code word for sugar. Glucose is the most basic form of sugar, and the one our body utilizes for energy. Glucose, along with fructose and lactose, found in fruit and dairy, are naturally occurring sugars that are found in whole foods but can also be isolated and used as added sugars in products. Fructose, when found in fruit, is paired with fiber, vitamins, and minerals, which is processed very differently by the body than when it is found in its isolated form. It not only provides added nutrition but the addition of fiber help to slow digestion and limit spikes in blood sugar.

In addition to these basic forms of sugars, –ose ending sweeteners will also include sucrose, dextrose, and maltose which are all also code words for sugar.

2. Sugar

Often called “table sugar”, sugar is a form of sucrose is found in some plants and usually extracted from sugar cane or sugar beets.  Sucrose is made of 50% glucose and 50% fructose and is mostly found in processed foods and sweet treats. In addition to sugar cane and sugar beets, you can also create sugar from items such as coconut, dates, maple, etc… Here is a list of the most common forms of crystallized sugar.

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  • Beet Sugar
  • Brown Sugar
  • Cane Sugar
  • Castor Sugar
  • Coconut Sugar
  • Date Sugar
  • Demerara Sugar

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  • Granulated Sugar
  • Grape Sugar
  • Icing Sugar
  • Invert Sugar
  • Maple Sugar
  • Muscovado Sugar
  • Palm Sugar

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  • Panela Sugar
  • Powdered Sugar
  • Raw Sugar
  • Refiner’s Sugar
  • Table Sugar
  • Turbinado Sugar
  • Yellow Sugar

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3. Syrup

In addition to crystallized sugar, sugar is often processed into syrup for easy inclusion in liquids and is a cheap ingredient to add to processed food. High-fructose corn syrup is made from processed cornstarch and is probably the most popular form of syrup-based sugar, however, there are many other forms of syrup sweeteners as well.

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  • Brown Rice Syrup
  • Buttered Syrup
  • Carob Syrup

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  • Corn Syrup
  • Golden Syrup
  • Malt Syrup

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  • Refiner’s Syrup
  • Rice Syrup
  • Sorghum Syrup

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4. Other Code Words for Sugar

Further to crystallized sugar and syrup-based sugars, there are many other forms of sweeteners, including alcohol-based sugars (any word ending in –ol) and various nectars and juices from plants. Here are some of the more common code words for sugar from these sources.

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  • Agave
  • Caramel
  • Cane Juice
  • Coconut Nectar
  • Corn Syrup Solids
  • Dextrin

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  • Evaporated Cane Juice
  • Ethyl Maltol
  • Florida Crystals
  • Fruit Juice Concentrate
  • Maltodextrin
  • Malitol

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  • Mannitol
  • Sorbitol
  • Sucanat
  • Treacle
  • Xylitol

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5. Natural Sweeteners

In addition to these refined forms of sugar, you can find added sugars in the form of more natural sweeteners such as maple syrup, honey, molasses, and dried fruit. Albeit these can still be forms of added sugars in processed food, when chosen properly these forms of sweetener can, in fact, provide some nutritional value. Just be sure to look for the best natural sweeteners available on the market.

The Bottom Line

Regardless of what you are buying just be sure to read the label and list of ingredients. The more you can bring awareness to the food you are choosing and what they contain, the easier it will be to identify added sugar and make an informed decision about the sweeteners you do choose to include in your diet and how often.

Chili Con Carne

Published on January 30, 2018 by Stephanie Kay

This chili con carne recipe is a classic dish that makes a big ol’ pot of food, perfect for a Sunday dinner or a simple meal prep idea that will last the entire week to come.

Chili Con Carne Recipe

 

What is Chili Con Carne?

The term ‘chili’ is short for chili con carne which is a Spanish translation from “chilies with meat”. Technically, the word chili refers to the actual pepper, while chili con carne is a spicy beef stew made with pepper.

Although there are lots of different variations of chili, as everyone has their own take or twist, I wanted to share a really simple but delicious recipe that is foolproof to prepare.

 

Chili Con Carne

Healthy Chili Con Carne

Although many people don’t think of chili as a particularly healthy dish, I would argue that it most certainly is. Made with 100% real food, chili is a filling, hearty and heart-warming meal that just happens to be incredibly good for you too. In fact, chili has a welcome place in my diet any day of the week.

 

 

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Chili Con Carne Recipe

Chili Con Carne

Author: Stephanie Kay

This chili con carne recipe can also be made in the slow cooker if needed, however, be sure to brown the beef before in order to get the best results and flavour.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 1 hour
  • Total Time: 1 hour 10 minutes
  • Yield: 4 servings 1x
  • Category: Chili
  • Method: Stovetop
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Ingredients

  • 2 tablespoons olive oil or butter
  • 1 onion, diced
  • 1 red bell pepper, diced
  • 1 jalapeño, seeded and minced
  • 1 tablespoon chili powder
  • 2 teaspoons cumin
  • 1 teaspoon oregano
  • ½ teaspoon cayenne (optional, for extra heat)
  • ½ teaspoon sea salt
  • 4 cloves garlic, minced
  • 1 lb. ground beef
  • 2 tablespoons tomato paste
  • 1 tablespoon balsamic vinegar
  • 14oz can kidney beans, strained and rinsed
  • 1 cup beef stock/broth
  • 14oz can crushed tomatoes
  • Sea salt and pepper, to taste

Instructions

  1. In a large Dutch oven or oven-proof pot on medium-high, heat the butter or olive oil.
  2. Add onion, bell pepper and jalapeño to the pot and cook, stirring often, for 5-7 minutes until vegetables soften.
  3. Add chili powder, cumin, oregano, cayenne (optional), sea salt and minced garlic, and cook for another 1 minute until fragrant.
  4. Add ground beef and cook, breaking up the meat with a spoon until no longer pink, approximately 5 to 7 minutes.
  5. Add in tomato paste and balsamic vinegar and mix to coat the beef. Add kidney beans and ½ cup broth, stir to combine, reduce heat and cover with lid to a low simmer for 20 minutes.
  6. Pour in crushed tomatoes and remaining ½ cup broth, and continue to cook on a simmer for an additional 30 minutes.
  7. Remove from heat and season to taste as needed.
  8. Enjoy!

Nutrition

  • Serving Size: 1 serving
  • Calories: 319 calories
  • Sugar: 7 grams
  • Fat: 12 grams
  • Carbohydrates: 23 grams
  • Fiber: 6 grams
  • Protein: 31 grams

Keywords: sauce, with beans, healthy

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Meal Prep Buddha Bowls

Published on January 23, 2018 by Stephanie Kay

Nothing like a good recipe that makes multiple servings and these meal prep buddha bowls are a simple, tasty and filling make-ahead lunch that you can eat all week long. This vegetarian bowls are high in fiber, vegegetables, and healthy fats.

Meal Prep Buddha Bowls

 

Whether you call them Buddha bowls, macro bowls or power bowls, these little bowls of goodness are a great meal prep idea, and they are pretty hard to mess up. You can essentially just add all of your favourite ingredients to a bowl, cover it with a tasty dressing and you’re good to go. The key to making it filling, and heartier than a salad, is adding some grains, beans, lentils and/or starchy vegetables to help to make it more of a meal than a side dish. As long as you can include some a little protein, lots of veggies and some healthy fats, you’ve got yourself a pretty well-balanced meal with these meal prep buddha bowls.

For this particular recipe, I wanted to try and incorporate as much flavour as I could, while keeping the ingredients and steps to a minimum. If you time your cooking right, you can multi-task on a lot of the prep steps so you aren’t in the kitchen too long, and the oven will do most of the work for you. These meal prep buddha bowls will make 5 filling servings, or 4 larger servings, depending on how many meals you need that particular week.

 

Meal Prep Buddha Bowls

More Vegetarian Meal Prep Bowls:

  • Meal Prep Glory Bowls
  • Meal Prep Breakfast Bowls
  • Oven-Baked Falafel Bowls

 

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Meal Prep Buddha Bowls

Meal Prep Buddha Bowls

Author: Stephanie Kay

These meal prep Buddha bowls call for brown rice but if you prefer white rice you could certainly use that as well. This recipe makes 4 large portions, or enough to make 5 filling portions for a week’s worth of healthy meal prep lunches.

  • Author: Stephanie Kay
  • Prep Time: 15 minutes
  • Cook Time: 45 minutes
  • Total Time: 1 hour
  • Yield: 5 bowls 1x
  • Category: Salad
  • Cuisine: American
  • Diet: Vegetarian
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Ingredients

Roasted Cauliflower

  • 1 small head cauliflower, florets removed
  • 2 tablespoons olive oil
  • 2 teaspoons ground turmeric
  • 1/4 teaspoon sea salt

Spiced Chickpeas

  • 2 x 14oz can chickpeas, drained and rinsed
  • 1 tablespoon olive oil
  • 2 teaspoons curry powder
  • 1/4 teaspoon sea salt

Rice

  • 1 cup brown rice
  • 2 cups water
  • 1/2 teaspoon sea salt

Vegetables

  • 1 box/bag leafy greens
  • 1 cup cabbage, shredded
  • 1-pint cherry tomatoes, halved

Garlic Tahini Dressing

  • 1/4 cup tahini
  • 2 tablespoons Dijon mustard
  • 1 lemon, juiced
  • 2 tablespoons olive oil
  • 1 clove garlic, minced
  • 1 tablespoon maple syrup
  • 1 pinch sea salt
  • Water to thin if needed

Instructions

  1. Preheat the oven to 425°F.
  2. In a saucepan, combine water, rice and sea salt and bring to a boil. Once boiling, reduce to a simmer and cook for 45 minutes until tender and fluff with a fork. (See package for specific instructions.)
  3.  In a bowl, add cauliflower florets, drizzle with olive oil, season with turmeric and sea salt. Using a spoon, toss until cauliflower is well coated with oil and turmeric mixture.
  4. Add seasoned cauliflower to a large baking sheet, spread it out evenly, and set aside.
  5. Using the same bowl, add drained and rinsed chickpeas, drizzle with olive oil and season with curry powder and sea salt.
  6. Stir to ensure chickpeas are well coated in spices, and then transfer to a second baking sheet or tray. (If you only have one baking sheet, use a second oven-proof dish, pretty much any baking dish will work.)
  7. Transfer both the cauliflower and chickpeas to the oven and roast for 25-30 minutes until cauliflower is tender, and chickpeas are crispy.
  8. While the cauliflower and chickpeas are cooking, prepare the dressing. Combine the dressing ingredients in a jar or bowl and whisk until well combined. Add water to thin as needed, and set aside.
  9. Prepare the vegetables. Chop or shred cabbage into bite-size pieces, and half cherry tomatoes.
  10. Once the cauliflower, chickpeas and rice are done cooking, remove from the oven, set aside and allow to cool 10-15 minutes before preparing the bowls.
  11. Once cooled, you can begin to assemble the bowls. Divide ingredients among 4 or 5 glass containers (this will make 4 slightly larger portions or enough to make 5 filling portions).
  12. Add rice to the bottom, layer with cauliflower and chickpeas, leaving leafy greens, cabbage and cherry tomatoes on top or to the side to ensure they do no wilt.
  13. Do not dress the salad ahead of time! You can portion your dressing into 5 smaller containers or keep it in one large jar to be used every day.
  14. These meal prep buddha bowls store well in the fridge for up to 5 days. The chickpeas may lose their initial crispiness a little but their flavour is still great!
  15. Enjoy!

Nutrition

  • Serving Size: 1 bowl
  • Calories: 506 calories
  • Sugar: 9 grams
  • Fat: 24 grams
  • Carbohydrates: 64 grams
  • Fiber: 12 grams
  • Protein: 15 grams

Keywords: sauce, dressing, healthy, easy

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Why Cooking is Self-Care

Published on January 18, 2018 by Stephanie Kay

Self-care has become a very important topic of conversation. Our lives are hectic and busy, people are stressed out and burning out, and mental health issues are on the rise in the form of anxiety and depression. A quick Google online and you will find endless lists with tips, ideas, and suggestions about how to manage stress and practice self-care; everything from taking a spa day, to getting outside, to meditation and journaling. Although I think these can are all great ideas, I also think a very important case needs to be made about why cooking is self-care.

Why Cooking is Self-Care

 

I think we can all agree that self-care is important. Taking the time to care for one’s self is not only important, it’s crucial. Practising self-care is about making yourself a priority so that you can better serve yourself and the ones around you. When you are stressed out from work or have a busy schedule, it’s so important to take time for yourself and do things that make you feel good, and put yourself first. These days it’s so easy to get caught up in the hustle and bustle of life, so we put ourselves on the back burner.  Your calendar eventually gets so jammed packed you start missing the gym, eating out more, and then eventually you just can’t take it anymore and indulge in some form of treat, be it those new shoes, a bottle of wine, or a day at the spa.

Self-Care is Not a Luxury

Everyone has a different approach to their own self-care. For some, it’s spending time reading or journaling, while for others it can be spending time with friends and leaving more time for hobbies.  However, I find more and more often self-care is presented as taking time for a special treat; go for a massage, get a pedicure or buy yourself something fancy and new. In 2018, self-care is often presented as this #treatyoself culture where we justify indulgence as a form of self-care; buying that thing, eating that thing, or going to that place. Don’t get me wrong, all of these things are lovely and I do think they can be forms of self-care, but I don’t think self-care needs to be a luxury. On the contrary, I think it is way more simple than that.

To me, self-care is about showing up for yourself even when the going gets tough. Self-care is about prioritizing your needs over your wants so that you can care for yourself on all levels; physically, mentally and emotionally. The dictionary definition of self-care is “the practice of taking action to preserve or improve one’s own health”, which is exactly why I believe cooking is self-care.

Why Cooking is Self-Care

Let’s be honest, cooking has got a bit of a bad rap. It’s often positioned as a chore and therefore people tend to think of it as hard, stressful and time-consuming. Watch any cooking infomercial on TV and you will see a woman in a kitchen wiping the sweat off her brow, chopping that appears to take all day long, or an appliance breaking as you prepare dinner. It is presented to us like it is a laborious task that we should avoid and dread, but the truth of the matter is that cooking for yourself is one of the greatest gifts you can give to your health.

I didn’t always love cooking. Like many people, I used to think of it as a chore, I’d try to take as many shortcuts as I possibly could to get around it. Cutting vegetables? Are you crazy, that will take me hours. Cooking from scratch? Only if it involves a box of pasta and sauce. Meal prepping? You’ve lost your darn mind. I truly thought of cooking as an annoying task and an added stress to my already busy day. I mean, why on earth do I want to cook for myself when my schedule is already so busy? I would much prefer to forgo taking the time to cook a proper meal and maximize my time laying on the couch eating a treat – that was my form of self-care, and it too often other people’s form of self-care too. But the truth of the matter is that watching TV or going for a pedicure are often bandaid solutions to self-care.

The actual goal of self-care is to maximize your own health and do it in a way that helps make things seem easier or less stressful. That can include anything from movement to good sleep, but to me, cooking is one of the most neglected. I am not suggesting that cooking is the only form of self-care nor the most important, but I certainly do think that it is up there. Do I think there are benefits to a massage as a form of self-care? Absolutely. Do I think adding more to your already busy schedule and pushing cooking down your priority list is good self-care practice? No. When you are stressed and busy, adding things like a massage, a weekend away, or a pedicure are incredible – they are relaxing and they bring joy, but they become less of a form of self-care in they impede on some of the basic forms of self-care. Although these things might feel incredible in the moment, you can risk the chance of making your stress level (and therefore need for self-care) worse than it already is.

Cooking Cares for you on all Levels

People often ask me if food affects our energy levels, and I truly have trouble answering this question because it seems to obvious. The answer is yes. If the food you eat literally creates the cells in your body and serves as your only source of fuel, why on earth would it not affect your energy? So if you are busy, stressed out and tired, why would you not prioritize the simplest tool you have in your toolkit?

In my opinion, cooking is the single most fundamental way that you can impact your physical being, it nourishes you on all levels. By no means am I suggesting that you need to be an expert cook in order to practice self-care, on quite the contrary, I think even the most basic cooking tools are forms of self-care. For me, cooking has become my simplest and most basic form of self-care. It is the way that I show my body I care. It is the way I give my body the energy to do the tasks I ask of it. It is one of the moments in my day when I am doing something for me. It is the way that I take control of my health. Cooking is not my “hobby” it is a fundamental self-care need.

Self-Care is a Daily Task

Self-care is not something that you do once in a while because you are overly stressed or burned out, true self-care are things that you do all of the time. It is those moments in your day, every day, when you do something for you; it is that quiet moment in a warm shower, it is that depth breath you take before you walk into your big meeting, it is eating your lunch with people instead of at your desk, it is cooking a nourishing meal after a long day, and getting a restful night’s sleep. In order to make cooking part of your daily self-care routine, you need to make it enjoyable. You need to cook the things you like to eat, not what you think you should eat. It is listening to music while you prepare lunches for the week. It is taking a minute to plan your meals so it doesn’t feel disorganized. It planning for your future self so you can take that extra serving of soup out of the freezer on the nights you just want to relax.

At first, it might still feel like a chore, at least I know it was for me. But over time I truly started to enjoy it and look forward to it. Chopping those vegetables I once hated became meditative, and that hour of meal prep on the weekend became a mindful experience that reminded me to put myself first and set myself up for success. The more I focused on making cooking a self-care priority, the more I saw it’s benefits and the more I enjoyed it. I no longer had that afternoon crash, I was no longer spending all my hard-earned money on eating out, and I learned a new skill I felt proud of. Did I hit it out of the ballpark on my first try? No. But the reality is that you only learn by doing. The same way you aren’t going to win the Tour de France the first time you ride a bike, you probably aren’t going to with Masterchef the first time you learn to cook. It might take time, but that’s why it’s called a practice, and every time to you practice cooking you are practising one of the most fundamental forms of self-care.

Raspberry Yogurt Muffins

Published on January 16, 2018 by Stephanie Kay

These raspberry muffins are light and fluffy while being quick and easy to make. These muffins are great for snacks and breakfasts alike and can be stored in the fridge for up to 5 days or frozen in the freezer for months to come.

Raspberry Yogurt Muffins

I don’t make muffins often, but once in a while, I like to get into the kitchen and do a little baking. One of the simple guidelines I like to follow when it comes to healthy eating is to limit foods that make crumbs. What I mean by that is that I try to focus on whole foods as much as I possibly can and therefore limit foods that create crumbs such a cookies, crackers, granola bars, etc… So, as you can imagine, muffins aren’t high up in the rotation, but when it comes to food made with real ingredients nothing is off-limits.

In order to keep these raspberry yogurt muffins as healthy as I possibly could (I mean, they are pretty darn healthy), I ensured that they were naturally sweetened and made with simple ingredients. To keep these muffins light and fluffy I opted to use full-fat plain yogurt for extra moisture and richness. When you are shopping for yogurt things can get very confusing quickly (the yogurt aisle has about 100 different options), but the easiest thing to look for is plain, unsweetened yogurt, and ensure you are always opting for the full-fat variety. Real yogurt is only made with two simple ingredients; whole milk and bacterial culture, so be sure to read the ingredients list to find the best option. I know it might seem impossible, but I can assure you that almost every single grocery store will carry it, you just need to be willing to look for it.

 

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Raspberry Yogurt Muffins

Raspberry Yogurt Muffins

Author: Stephanie Kay

These raspberry yogurt muffins are made with spelt flour, however, you could also use all-purpose flour or a 1-to-1 gluten-free flour (like this one) if needed.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Yield: 12 muffins 1x
  • Category: Baked Goods
  • Method: Baked
  • Cuisine: American
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Ingredients

  • 1 3/4 cup all-purpose flour
  • 1 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1 cup plain yogurt
  • 1/3 cup olive oil
  • 2 teaspoons vanilla extract
  • 1/4 cup honey
  • 2 eggs
  • 1 1/2 cup raspberries, fresh or frozen
  • Butter or coconut oil for greasing

Instructions

  1. Preheat oven to 400°F.
  2. In a large bowl, mix together the dry ingredients; flour, baking powder, baking soda and sea salt. Stir with a whisk.
  3. In a separate medium bowl, mix wet ingredients; yogurt, olive oil, vanilla extract, honey and eggs and whisk until well combined. (If using coconut oil, be sure to melt it before adding to the mixture.)
  4. Pour wet ingredients into dry ingredients and whisk until mixtures are well combined. The batter will be thick, but that is ok.
  5. Add raspberries to the mixture and gently fold with a spatula or wooden spoon until incorporated.
  6. Grease muffin tin with butter or coconut oil, or add muffin liners, and divide batter evenly between the 12 muffin cups.
  7. Transfer to the oven and bake for 20-22 minutes (do not open to oven door before 20 minutes or muffins will not rise), until the muffins are golden on top and a toothpick comes out clean.
  8. Place the muffin tin on a cooling rack to cool, and run a butter knife along the outer edge of the muffins to loosen them from the pan.
  9. Allow muffins to cool slightly, about 5 minutes, and then remove from muffin tin to cool further.
  10. Muffins can be stored at room temperature for 2 days, in the refrigerator for up to 5 days, or frozen for up to 3 months.
  11. Enjoy!

Nutrition

  • Serving Size: 1 muffin
  • Calories: 175 calories
  • Sugar: 8 grams
  • Fat: 8 grams
  • Carbohydrates: 23 grams
  • Fiber: 2 grams
  • Protein: 4 grams

Keywords: healthy, easy

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Greek Chicken Tray Bake

Published on January 9, 2018 by Stephanie Kay

This Greek chicken tray bake is a simple one-pan meal, ready in 30 minutes, making it the perfect weeknight dinner with lots of leftovers. Filled with colorful veggies and fluffy potatoes, and sprinkled with feta cheese, this Greek-inspired chicken recipe is packed full of flavor. While this recipe calls for chicken breast, you could certainly use chicken thighs if you prefer.

Greek Chicken Tray Bake

More Chicken Tray Bake Recipe:

  • Sheet Pan Chicken Bruschetta
  • Turmeric Chicken Tray Bake
  • Spanish Chicken Tray Bake

 

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Greek Chicken Tray Bake

Greek Chicken Tray Bake

Author: Stephanie Kay

This Greek chicken tray bake is baked full of flavour and colour and is a healthy and well-balanced meal. If time permits, allow the chicken to marinate for at least 1 hour in the fridge before preparing the sheet pan and adding it to the oven to bake.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 30 minutes
  • Total Time: 40 minutes
  • Yield: 4 servings 1x
  • Category: Mains
  • Cuisine: Greek
  • Diet: Gluten Free
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Ingredients

chicken:

  • 4 chicken breasts
  • 3 tablespoons olive oil
  • 1 lemon
  • 2 teaspoons garlic powder
  • 2 teaspoons dried oregano
  • 1/2 teaspoon sea salt

vegetables:

  • 1 lb. baby potatoes
  • 1/2 red onion, cut into wedges
  • 1 red bell pepper, cubed
  • 1 green bell pepper, cubed
  • 2 1/2 tablespoons olive oil
  • 1 lemon
  • 1 1/2 teaspoons dried oregano
  • 2 teaspoons garlic powder
  • 1 teaspoon sea salt

to serve:

  • Feta Cheese

Instructions

  1. Preheat oven to 350°F.
  2. Add cut red onion, cubed red bell pepper and green bell pepper to a large baking sheet, drizzle with ½ tablespoon olive oil and ½ teaspoons sea salt. Use your hands to ensure vegetables are well coated.
  3. Prepare the potatoes. Potatoes should be small in size, about the size of a cherry tomato, if they are too large you can cut them in half to help speed up cooking time.
  4. In a large bowl, combine 2 tablespoons olive oil, juice of one lemon, 1.5 teaspoons dried oregano, 2 teaspoons garlic powder, 1 teaspoon sea salt and whisk to combine. Add potatoes to the bowl and toss to coat them in the mixture. Pour potatoes onto the baking sheet with vegetables, drizzling any leftover oil onto them.
  5. In the same bowl, combine chicken marinade; olive oil, lemon juice, garlic powder, dried oregano and sea salt. Add chicken to the bowl, ensuring that it is well coated in the mixture.
  6. Push vegetables to the edges of the baking pan, and place the marinated chicken breasts in the centre.
  7. Transfer baking sheet to the oven for 30 minutes, until chicken is cooked through.
  8. Remove from oven and scatter with crumbled feta before serving.
  9. Enjoy!

Nutrition

  • Serving Size: 1 serving
  • Calories: 480 calories
  • Sugar: 8 grams
  • Fat: 24 grams
  • Carbohydrates: 35 grams
  • Fiber: 6 grams
  • Protein: 36 grams

Keywords: marinade, baked, seasoning, sheet pan

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Rainbow Quinoa Mason Jar Salad

Published on January 2, 2018 by Stephanie Kay

For a quick and easy meal prep idea, there is nothing quicker or more convenient than a mason jar salad, and these rainbow quinoa mason jar salads will have you eating all of the colors of the rainbow.

Rainbow Quinoa Mason Jar Salad

 

Not only do mason jar salads look pretty, but they are a great way to meal prep lunches that easily store in the fridge for days to come. Simply add all of your ingredients to a jar and invert the contents into a bowl when it’s time to eat.  To ensure that your salad keeps your fueled for an afternoon of work, it is best to include a little protein to help balance your blood sugar and keep your afternoon hangry cravings at bay. For this particular mason jar salad, I’ve included a big spoonful of quinoa as a source of plant-based protein. You can easily cook a batch of quinoa specifically for this salad or use any leftover quinoa you might have from dinner, they will work equally well.

 

Rainbow Quinoa Mason Jar Salad

 

Although you can pretty much make any type of salad a mason jar salad, I think this rainbow quinoa mason jar salad not only tastes great but looks good too!

 

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Rainbow Quinoa Mason Jar Salad

Rainbow Quinoa Mason Jar Salad

Author: Stephanie Kay

These quinoa mason jar salads store easily in the fridge for 4-5 days, so you can easily double the recipe to make lunches for the week ahead.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Total Time: 10 minutes
  • Yield: 2 mason jars 1x
  • Category: Salads
  • Diet: Vegetarian
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Ingredients

Mason Jar Salads:

  • 2 mason jars
  • 1 1/2 cups cooked quinoa
  • 1 head romaine lettuce, chopped
  • 1/2 small red cabbage, thinly sliced
  • 1 cup cherry tomatoes, halved
  • 1/2 cup corn, fresh or frozen
  • 1/4 cup goat cheese, crumbled
  • 2 carrots, shredded

Honey Mustard Dressing:

  • 1 teaspoon honey
  • 1 teaspoon Dijon mustard
  • 3 tablespoons cup olive oil
  • 1/2 lemon, juiced
  • 1⁄4 teaspoon sea salt
  • Pinch black pepper

Instructions

  1. In a small bowl or jar, combine dressing ingredients, whisk and set aside.
  2. Assemble the mason jars; begin with approximately 2 tablespoons of the dressing in the bottom of each jar.
  3. Next, add salad ingredients to the jar, one layer at a time, diving your vegetables between both jars to make two salads.
  4. Place a handful of cherry tomatoes into the jars first, doing so will ensure the quinoa does not absorb all the dressing before it is eaten.
  5. Next add half of the quinoa (3/4 cup) to each jar,  1/4 shredded red cabbage, 1 shredded carrot, 1/4 cup corn (if using frozen, ensure it is thawed before adding it to the jar), another handful of cherry tomatoes, 1/4 cup goat cheese and about 1/2 head chopped romaine lettuce.
  6. Cover with lid and store in the fridge until needed.
  7. To serve, invert the jar into a large bowl or plate or simply eat directly out of the jar.
  8. Enjoy!

Nutrition

  • Serving Size: 1 mason jar
  • Calories: 575 calories
  • Sugar: 23 grams
  • Fat: 25 grams
  • Carbohydrates: 77 grams
  • Fiber: 19 grama
  • Protein: 21 grams

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