Stephanie Kay Nutrition

Stephanie Kay Nutrition

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How to Indulge Without Overindulging

Published on December 14, 2017 by Stephanie Kay

One of the biggest challenges we face living in a culture of abundant food is finding balance within. With constant access to food, especially the indulgent types, it can be difficult to learn how to indulge without overindulging. For myself personally, this was one of the biggest struggles I had in my nutrition journey and one that I am still learning today.

How to Indulge without Overindulging 1

Learning to Indulge Without Overindulging

Balance and moderation are common terms used in nutrition, and although they are useful, they look different for everyone. What balance looks like for me is different than what balance might look like for Jane Doe or Joe Blow. When I’m working with clients, people often ask me what balance looks like; “How many cheat meals can I have a week?”, “How many times can I eat out per week?”, or “How many times can I eat dessert per week?”. I always do my best to provide guidelines to help point people in the right direction, but I think it is important to understand that what “balance” looks like for you right now, might be different in one week from now, one month from now and one year from now. Life happens, things change, we change, and therefore so will our diet and lifestyle, and that’s great. Rather, what is important to recognize is that indulgence is actually an important part of balance.

A scoop of ice cream turns into half the tub.

A handful of chips turns into the entire bag.

A slice of cake turns into three.

Back in the day, when I overindulged I would obsess over it. I would go to a party, eat more than my fair share of the cheese board, and immediately start feeling guilty about it. It almost didn’t matter who I was talking to or what I was doing at the party, in the back of my mind I was thinking about the mistake I had made and trying to figure out how to undo the damage. Well, maybe if I get up early and run tomorrow I’ll feel better. Maybe if I skip breakfast I’ll be ok. I was off my rocker. I would restrict my treats so much and make myself promises that I would never indulge again, so when I did it became a free-for-all. If I eat half the tub of ice cream, I might as well eat the whole thing. If I eat a handful of chips, I might as well eat the whole bag. It was to a point that I wasn’t even enjoying the indulgence, I was just doing so because I could. I had made my own rules so strict that I was rebelling against myself. There was literally nobody else in this conversation. But, over time, when I started to understand that food is just food, and that having a treat does not mean I am doing something “bad”, it just means I am living my life, my mindset started to shift. I can not “undo the damage”, there is no damage and my body is not a transaction, it’s just what I’ve done.

Realize it’s Only Food

I think the idea that there are “good” foods and “bad” foods is one of the biggest reasons people struggle with learning to indulge without overindulging. In fact, it is something I struggled with myself for a very long time and something that took me years to change. The concept that there are “good” and “bad” foods may seem like a helpful way to provide black and white direction, but for me, and many others, it is a slippery slope. The reason being that if you focus on restricting “bad” foods you open the floodgates for overindulging. If you restrict so hard and tell yourself you will never eat these foods, as soon as you do you open yourself up for the “F*ck It'” moment of I’ve already started so I might as well just go for it. If you view pasta, bread, or ice cream as “bad” foods, as soon as you eat them you are likely going to feel you’ve already broken the rules so you might as well just finish what you’ve started when in reality all you did was eat something. Ate a cookie? Cool, you ate a cookie, you didn’t kill anyone. If you indulge, you just indulged, you didn’t do anything wrong, and you don’t need to overindulge to punish yourself for it. If you classify food as bad, restrict and deprive yourself the more you will want it; the forbidden fruit tastes better. This might sound crazy, but if you indulge, just enjoy it and move it. It is often the obsessive guilt that leads to overindulgence, not the indulgence itself.

Eat Food that Makes you Feel Good During & After

For many people, there is literally had no connection between the food that we are eating and how it makes us feel, we just eat it because we can. Co-worker brought in dounuts, sign me up. All you can eat sushi, I’ll be there. If you really think about it, very often when people indulge they treat their bodies like a garbage disposal. You eat things that taste great and then make your body deal with the rest, completing overlooking the fact that it might make you feel bloated, uncomfortable or tired. Back in the day, I was in a space where I paid no attention to my hunger cues, I just ate because something was presented to me. Learning to handle this was hard, but the biggest thing I had to do was slow down. The first bite of cookie is great, but am I still enjoying it at the end? Am I still enjoying the second one? Or am I just eating it because it is there? Training myself to slow down and be mindful of the process of eating helped me understand my own hunger cues, recognize how the food I ate made me feel, and that I can indulge without overindulging. It is possible to have one cookie and be satisfied, and it is ok to take one bite of a treat and not finish the rest if it’s not as good as you had expected.

Celebrate the Days that Should be Celebrated

For people who struggle with overindulgence, the holidays can be a scary time. People often ask me if I indulge at the holidays, on vacation or at celebrations, and you can bet your bottom dollar I do. Holidays are an important part of celebration and that includes food, but it is important to remember that holidays are often only one day. For most people, it is not the indulgence on the actual holiday that is a concern it is the days that you add around it that are less than ideal. Christmas is one day, it’s not the entire month of December. Vacation is one week, not the two weeks after. If you break it all down, you have 365 days in the year, so if you add up holiday, vacations, birthdays, celebrations, events and parties, you are looking at maybe 75 days of indulgence in the entire year, which is about 20%. Those are not the days to be worried about.

Recognize Indulgence is a Part of a Healthy Lifestyle

When clients come to me and tell me they overindulged on the weekend or ate too much at the party, my response is often something along the lines of “Ok”, “Cool” or “Great”. When I do this I am often confronted with a perplexed stare as to why I am not scolding them or responding with an answer more like “OMG, I can’t believe you did that.”. The reason that I respond like this to others, and try to do the same with myself, is because indulgence is actually an important part of creating a healthy well-balanced lifestyle. I do not eat 100% perfect whole foods all of the time, and I would NEVER expect anyone else to either. Where is the fun in that? Eating well is not a linear path of perfection. Creating a healthy long-term lifestyle that makes you happy, makes you feel good and keeps you healthy is filled with fun, laughter and treats along the way. Indulging in the cake at the party, ice cream on a warm summer day or popcorn at the movies with your kids is about more than just feeding your body, it’s about feeding your soul. It is these moments of indulgence that are so important to helping you create a long-term healthy lifestyle. Indulging is not about going “off track” or “off the plan”, indulgence is on track and is part of the plan.

Prioritize the Everyday

Remember that indulgence is not all or nothing, and that you don’t need to “earn” your treats. Learning to indulge without overindulging is a practice that requires mindfulness and indulgence can look different from day to day; some days it’s one scoop of ice cream and some days it’s two, and that’s ok. What my indulgence looks like is going to be different than yours, your friends and your co-workers, and that’s also ok. What is more important is to focus on creating everyday healthy habits that you actually enjoy, and eating mindfully whether you are indulging or not. The more you can focus on whole foods and foods that make you feel good, the easier it will be to be mindful in the process. You don’t need to strive for perfection, that’s not realistic, rather you should strive for a balance that makes you feel good no matter what you are eating.

Sweet Stuffed Sweet Potatoes

Published on December 12, 2017 by Stephanie Kay

Baked until sweet and fluffy and packed with plain yogurt, honey, pecans, and dark chocolate chips, these sweet stuffed sweet potatoes are a delicious and healthy breakfast. Not to mention, they work equally well for dessert, snacks, and breakfast alike.

Sweet Stuffed Sweet Potatoes

 

I’m not quite sure how exactly this recipe came to be. I’ve always been a fan of sweet potatoes, and I love over-roasting them to the point that they are a sweet and sticky mess. I typically use them as a side dish or in a stew to help provide a little sweetness to a savory dish. However, because sweet potatoes are such a delicious source of natural sugars, I figured why not take them an extra step and turn them into a delicious sweet treat?

These dessert-stuffed sweet potatoes are best made with leftover potatoes, but you could also roast them at the moment if you like, you’ll just need to allow them to cool. Although I decided to refer to this recipe as a dessert, it can also be used as a filling snack or a healthy breakfast, it really just comes down to the type of toppings you want to add to them.

 

Dessert Stuffed Sweet Potatoes

To make these sweet stuffed sweet potatoes I opted to go a slightly sweeter route by adding a drizzle of honey and chocolate chips, but if you wanted to create a more breakfast-friendly version, I think a big drizzle of almond butter, some crunchy granola, and some fresh fruit would work very nicely.

 

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Dessert Stuffed Sweet Potatoes

Sweet Stuffed Sweet Potatoes

Author: Stephanie Kay

Although these dessert stuffed sweet potatoes are meant to be a sweet treat, they can also serve an incredibly healthy breakfast or snack, just mix up the toppings to suit your choice.

  • Author: Stephanie Kay
  • Cook Time: 1 hour
  • Total Time: 1 hour
  • Yield: 1 serving 1x
  • Category: Desserts
  • Method: Baked
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Ingredients

  • 1 small sweet potato
  • 1/4 cup plain yogurt
  • 2 teaspoons honey
  • 1/2 teaspoon cinnamon
  • 2 tablespoons pecan, chopped
  • 1 tablespoon dark chocolate chips

Instructions

  1. Preheat oven to 375°F.
  2. Using a fork, pierce 2-3 holes in the sweet potato per side and wrap loosely in foil.
  3. Place the sweet potato on a baking sheet and transfer to the oven for 1 hour. The exact time may vary depending on the size of your potato, but you are looking to cook the potato until it is very soft and tender, and easily pierced with a fork. The longer you cook the potato, the sweeter the flesh will become.
  4. Once the potato is baked, remove it from the oven and allow it to cool completely, about 10 minutes.
  5. Once cooled, slice the potato lengthwise and top it with toppings of your choice. For my potato, I added a sprinkle of cinnamon directly onto the fresh and topped it with 3 spoonfuls of plain full-fat yoghurt, a drizzle of honey, a handful of chopped pecans and a (large) handful of dark chocolate chips.
  6. Enjoy!

Nutrition

  • Serving Size: 1 potato
  • Calories: 352 calories
  • Sugar: 23 grams
  • Fat: 17 grams
  • Carbohydrates: 42 grams
  • Fiber: 6 grams
  • Protein: 10 grams

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Butternut Squash Risotto with Sage

Published on December 4, 2017 by Stephanie Kay

Made with arborio rice, butternut squash, and fresh sage, butternut squash risotto is a simple one-pan meal that serves a crowd or makes great leftovers for days of weekday lunches to come.

Butternut Squash Risotto Recipe

 

 

This butternut squash risotto recipe was inspired by a reader request from Facebook. Although I used to make risotto more frequently, I’ve gotten out of the habit in the last year or so. One of the things I find funny about cooking is how cyclical it can be; people will often keep a couple of recipes in their repertoire for a certain period of time only to create a new rotation a few months later. When I’m working with clients individually I often tell people they don’t need to be experts in the kitchen in order to eat well, they just need a few go-to meals they can whip together in a pinch. Whether you are cooking for one or four, just a couple of simple breakfast ideas and simple dinner ideas can go a very long way in helping to create a week’s worth of balanced meals.

 

 

Butternut Squash Risotto with Sage

 

Although many people think risotto is a complicated dish, it’s truly not, it’s simply a labor of love. I do my best to keep the recipes I share really quick and simple recipes, or sometimes they just need to be one or the other. This particular recipe is not necessarily quick, although it’s still ready in under an hour, it is really simple to prepare. If you can chop, pour and stir, you will have no problem making this butternut squash risotto. Plus, if you really wanted to help cut down on time, simply buy your squash pre-chopped at the grocery store.

 

More Healthy Risotto Recipes:

  • Lemon Butter Asparagus Risotto
  • Beef & Mushroom Risotto

 

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Butternut Squash Risotto with Sage

Butternut Squash Risotto with Sage

Author: Stephanie Kay

This butternut squash risotto with sage is an easy, one-pot, vegetarian meal that serves a crowd or makes great leftovers for weekday meals. It also freezes really well for weeks to come.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 50 minutes
  • Total Time: 1 hour
  • Yield: 4 servings 1x
  • Category: Main
  • Method: Stovetop
  • Cuisine: Italian
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Ingredients

  • 2 tablespoons butter
  • 2 shallots, minced
  • 1 small butternut squash, peeled and 1/2″ cubed
  • 1 1/2 cups arborio rice
  • 10 sage leaves
  • 6 cups chicken or vegetable broth
  • 1/4 cup parmesan cheese
  • 1 teaspoon sea salt
  • 1/4 teaspoon black pepper

Instructions

  1. In a large pan over medium heat, melt the butter.
  2. Add minced shallot and cook for 4-5 minutes until tender and translucent. Add cubed butternut squash (keeping the cubes to 1/2″ inch will help them cook faster and more evenly), and cook for 6-8 minutes, stirring often, until edges start to soften.
  3. Halfway through the butternut squash cooking, season it with salt and pepper, add in minced sage leaves, and stir to combine.
  4. Add in arborio rice and stir well to ensure it is well coated with the butternut squash mixture.
  5. Reduce heat to medium-low and add 1/2 cup of broth. Cook, stirring gently until all of the liquid is absorbed. Add remaining broth 1/2 cup batches at a time, stirring until all of the liquid is combined, before adding more, until all of the broth has been absorbed and the rice is tender, approximately 30-35 minutes.
  6. Once all of the liquid has been absorbed, stir in parmesan cheese and season with salt and pepper to taste.
  7. Serve immediately with more parmesan cheese and sage if desired.
  8. Enjoy!

Notes

Optional: For extra flavour, you can gently fry a handful of additional sage leaves in olive oil while the risotto is cooking and scatter them over the risotto to serve.

Nutrition

  • Serving Size: 1 serving
  • Calories: 252 calories
  • Sugar: 7 grams
  • Fat: 8 grams
  • Carbohydrates: 43 grams
  • Fiber: 4 grams
  • Protein: 5 grams

Did you make this recipe?

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Crispy Roasted Broccoli

Published on November 28, 2017 by Stephanie Kay

Take your side dish to a new level with this crispy roasted broccoli; it’s so good you’ll be eating it right out of the oven. Plus, once you’ve got the basic roasting technique down, the flavour options are endless, as you can top this roasted broccoli with any herbs, spices and seasonings you like.

Crispy Roasted Broccoli

 

A few weeks ago on my Instagram I asked what type of recipes you would find helpful and there was an overwhelming request for simple side dishes. Although I share a lot of recipes I think I sometimes forget that it’s the simplest ones that we get bored of easily so it’s nice to have some different alternatives to try.

Broccoli is a go-to side dish for me because it is typically inexpensive to buy, it’s a hearty green, and it’s easy to prepare. I spent years eating steamed broccoli, but after a while, that gets a little boring. Fortunately, the fun thing about cooking is that by simply changing the cooking method you can create a completely new dish, much like this roasted broccoli.

 

Crispy Roasted Broccoli

 

I honestly wish I had thought of roasting broccoli earlier in my life because it is so darn good! For this recipe, I included some garlic powder and toppings for extra flavor, but if you are in a rush (much like I often am myself) a little drizzle of olive oil and a pinch of sea salt is all you truly need for this crispy roasted broccoli.

 

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Crispy Roasted Broccoli

Crispy Roasted Broccoli

Author: Stephanie Kay

This crispy roasted broccoli is best served warm as a side dish, but also stores well in the fridge and can be added to salads.

  • Author: Stephanie Kay
  • Prep Time: 5 minutes
  • Cook Time: 20 minutes
  • Total Time: 25 minutes
  • Yield: 4 cups 1x
  • Category: Side
  • Method: Roasted
  • Cuisine: American
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Ingredients

  • 1 head broccoli, florets removed
  • 2 tablespoons olive oil
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon sea salt
  • Parmesan cheese (optional)
  • Lemon zest (optional)

Instructions

  1. Preheat oven to 425°F.
  2. In a large bowl, add broccoli florets, drizzle with olive oil, sprinkle with garlic powder and sea salt and toss to combine.
  3. Add broccoli florets to a baking sheet, and transfer to the oven for 20 minutes.
  4. Optional: Once cooked, remove from the oven and season with parmesan cheese and lemon zest.
  5. Serve warm.
  6. Enjoy!

Nutrition

  • Serving Size: 1 cup
  • Calories: 92 calories
  • Sugar: 2 grams
  • Fat: 7 grams
  • Carbohydrates: 6 grams
  • Fiber: 2 grams
  • Protein: 3 grams

Keywords: oven, easy, crispy, with cheese

Did you make this recipe?

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10 of the Most Overrated Health Foods

Published on November 23, 2017 by Stephanie Kay

Thanks to good marketing and mainstream media, certain foods often become glorified for their health benefits whether they warrant it or not. That is not to say that these foods aren’t healthy, they most certainly are, but they are not necessarily the magic pill, silver bullet, or best of the bunch they are made out to be. So, here are the details on 10 of the most overrated health foods in the business, so you can make an informed decision on whether you need to include them in your diet or not.

10 of the Most Overrated Health Foods

 

10 Overrated Health Foods

From green juice to egg whites, here are some of the most overrated health foods and food trends on the market.

1. Egg Whites

Egg whites are one of the most overrated health foods out there. Sure, eggs whites are a source of protein, but it is important to remember that your body doesn’t only function on macronutrients (protein, carbohydrates, and fats), it actually functions on micronutrients (vitamins and minerals) which in the case of the eggs are mostly found in the yolk. The idea that dietary cholesterol and saturated fats from foods like egg yolk are problematic is a food myth that is perpetuated by mainstream media and needs to end. You are much better off eating the whole egg as a source of protein, healthy fats, vitamins, and minerals. Not only is it more nutritious, but by only eating the whites you are contributing to more food waste as you are discarding the yolks.

2. Turkey Bacon

Turkey bacon rose in popularity as the myth of saturated fat gained momentum. Yes, turkey bacon might be lower in saturated fat than traditional pork bacon, but that does not necessarily make it any better. Regular bacon comes from the belly of the big that is cured, smoked, and sliced. Turkey bacon the other hand is made by layering ground-up turkey and then flavoring it to taste like real bacon. While turkey bacon might technically shave a few calories off of your meal, the difference is actually negligible, and you are often adding additional sodium and preservatives. You can certainly include turkey bacon in a balanced diet, but you can also include traditional bacon as well. Regardless of what type of bacon you chose the most important factor is the quality of the bacon itself; opt for higher-welfare meat and bacon with minimal additional ingredients. Try to buy local from a farmers market, butcher, or specialty shop, and always be sure to compare and read the ingredients list.

3. Protein Powder

This one might ruffle some feathers, but it needs to be said. The health and fitness industry promotes protein powders as the be-all and end-all of the health community, but the reality is that very few people actually need them. As someone who played competitive sports, and consumed protein powders for years, it was a big shift in mindset even for myself to consider that protein powder might actually be one of the most overrated health foods. But think about it, in the grand scheme of whole foods, protein powder is one of the furthest things from whole food, and one of the most processed products out there. Most brands are loaded with fillers, binders, and sweeteners, and their sources of protein are heavily refined and processed. In fact, depending on the type and source, protein powders can be very difficult to digest, absorb and assimilate, causing them to be difficult for many people to digest. There are certainly some versions that are better than others, however, they are few and far between. If you need to add protein to your diet, you might as well just eat protein-containing whole foods (meat, seafood, eggs, beans, lentils, nuts, and seeds). Although specific people in specific situations might benefit from using a high-quality protein powder, the average person likely has no use for it.

4. Nut Milk

Ok, let’s get something straight, I use almond milk, coconut milk, and cashew milk from time to time myself, but I don’t think they are the prized health food they are made out to be. Can they be included in a healthy diet? Yes. Are they a must-have magical health food? No. Nut milk was designed and marketed as an alternative to dairy milk for those who are intolerant or following a plant-based diet, however, store-bought versions are considered processed food. Store-bought nut milk often contains added sweeteners, and unsweetened versions still contain thickeners and preservatives. It is also important to understand that much of the nutritional value in nut milk is present due to the addition of added vitamins and minerals.  Look at any nutrition label of nut milk and you will see it contains vitamins and minerals, however, look at the ingredients list you will see that they have all been added in as they are not naturally occurring in the food. You can certainly use nut milk from time to time, and if you want the best quality you can make simple homemade almond milk for a lot less money.

5. Agave Nectar

Food manufacturers will often brag about using agave nectar in their products, and although it is technically a whole food, the sweetener commonly sold on grocery store shelves is more of a syrup than a traditional agave nectar. Traditional Mexican agave nectar has been used for thousands of years and is made by boiling the sap from the leaves of the agave plant. However, the versions sold in supermarkets today is boiled and refined further into a syrup that has lost most of its nutritional benefits. In fact, it’s processed so much that is said to be 150 times sweeter and higher in sugar than actual table sugar. There is certainly nothing wrong with using a sweetener from time to time, however, you would be much better off using a natural sweetener like raw honey or maple syrup, or actual agave nectar if you can find some.

6. Wraps

Sandwich wraps are seen as a lighter choice for lunch but in reality that isn’t always the case. Wraps became increasingly popular as bread was vilified as the source of weight gain, however, it is important to understand that, in the case of both wraps and bread, not all types are created equal. Whether you are opting for a wrap or a slice of bread the most important thing to look at is the ingredients list. Many store-bought wraps are made with refined flour, vegetable oil, added sugar, and upwards of 15 ingredients. Additionally, they are not always the “lighter” option as many wraps actually contain more calories (not that they matter) and carbohydrates than two slices of bread. In many cases, you are better off opting for high-quality bread, such as sourdough or sprouted-grain bread, as they contain minimal ingredients, and in the best cases only flour, water, and salt. That is not to say you can’t use wraps, you most certainly can, just be sure to opt for the ones with minimal added ingredients.

7. Greek Yogurt

Yogurt is one of the most confusing aisles at grocery stores, and with good reason. Walk into any supermarket and there are about 100 different types of yogurt available touting various health claims. If you’ve been reading my blog for some time, I think it goes without saying that buying plain yogurt, whether it is traditional or Greek, is always a better option than buying a flavored version to help limit the amount of added sugar. However, the difference between regular yogurt and Greek yogurt, is not necessarily as broad as it might seem. In order to make yogurt, you only need two ingredients; whole milk and bacterial cultures. The mixture is then left to ferment until the bacteria grows, produces lactic acid, and gels the milk proteins to produce regular yogurt. The difference between regular yogurt and Greek yogurt is merely the next step in the preparation process; Greek yogurt is strained extensively to remove any excess liquid and lactose (milk’s natural sugar), to create a thicker yogurt. The removal of the excess liquid and natural sugars creates a yogurt with higher protein content, higher fat, and slightly fewer carbohydrates. However that does not mean it is necessarily better than regular yogurt, it’s simply a different production process. Comparing traditional yogurt to Greek yogurt is like comparing a baked potato to a boiled potato – they are both fine. What is more important is to focus on the quality of the dairy you are purchasing, and opt for plain, full-fat versions to ensure you are getting the most nutrition from your yogurt.

8. Green Smoothies

Before anyone flies off the handle, I don’t have a problem with green smoothies, I just don’t think they are worth the hype. Of course, eating greens is beneficial for a healthy diet, but just because you are drinking them in your smoothie does not mean you are doing it any better. What many people don’t realize is that, depending on your ingredients, many green smoothies contain more sugar than a candy bar. In order to compensate for the flavor of the greens, many people will add excess amounts of fruit which can spike blood sugar, and doing this regularly is not beneficial. The benefit to a green smoothie is the actual greens themselves, so you can also just eat greens at your meal.  If you want to add them to your smoothie, you can certainly do that too, just make sure you aren’t making the common smoothie mistakes so you can the most out of those leafy greens.

9. Brown Rice

Brown rice has long been touted as superior to white rice but without good reason. Contrary to popular belief, white rice is not necessarily less nutritious for you and can still be a very healthy choice when the best types are selected. The difference between brown and white rice is that brown rice is a whole grain, as it contains the bran and germ, while white rice has had the bran and germ removed from the grain. The bran and the germ contain most of the essential nutrients in the grain, so technically brown rice contains more fiber and nutrition than its counterpart white rice. However, because the bran and germ have not been removed, brown rice also contains many anti-nutrients, such as phytic acid, which make it harder for your body to break down and absorb the nutrients. These anti-nutrients are a natural part of the grain, as they protect the vital reproductive tools of the grain, however, they can cause digestive distress for many people who have trouble breaking down the bran and germ, so white rice is still a great option.

10. Fruit Juice

I do enjoy a good glass of juice from time to time, but I don’t think it is essential to a healthy diet. Whole foods come packaged the way they are for a reason. Fruit is a source of natural sugars, fibers, and nutrients, and they are packaged together in their most nutritious form. Pressing fruit into a juice not only removes the beneficial fiber but concentrates the sugars into a liquid format that is more quickly absorbed and can therefore spike your blood sugar faster. Additionally, once pressed fruit juices can oxidize and lose their nutritional value very quickly. Most fruit juices found on grocery store shelves have actually been pasteurized in order to stay shelf-stable for a longer period of time, which diminishes the availability of many of the nutrients that were previously present. Of course, fruit juice can be consumed as part of a healthy diet, but eating an actual piece of fruit is often just as healthy if not more.

The Bottom Line

Remember, all of the foods on this list can most certainly be included in a healthy diet, however in most cases so can the foods they were designed to replace. When it comes to eating well it is important to think critically, and regardless of what type of diet you follow, opt for the least processed foods possible.

Goulash (Hungarian Beef Stew)

Published on November 21, 2017 by Stephanie Kay

A hearty beef stew, this Hungarian goulash recipe is a prime example of how a few humble ingredients can create a flavourful and warming winter meal.

Goulash Recipe

 

Goulash, pronounced as GOO-lash, is a Hungarian stew made of meat and vegetables that is native to Hungary and other regions of Central Europe. I was first introduced to goulash when we visited Budapest several years ago. I’ve mentioned it before, but my favourite part of travelling is always to try the traditional local foods. I do my best to research the country’s food culture and traditional dishes and research restaurants before we travel. Be it Goulash in Hungary (winner), haggis in Scotland (winner) or pickled herring in Iceland (not a winner), I will try anything once for the experience.

Although very similar to a traditional British beef stew, the distinguishing factor of a Hungarian stew is the inclusion of paprika and caraway seeds in the dish. It gives the stew its vibrant red colour and a slight sweetness to the savoury dish. Depending on the region, some goulash recipes are served with a side of noodles or potatoes, however, I opted to include potatoes right into the dish. This recipe also freezes very well, making it a great meal prep idea for weeks to come.

 

Hungarian Goulash Recipe

Want more beef stew recipes? Try my simple beef stew for another easy and heart-warming meal.

 

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Hungarian Goulash Recipe

Goulash (Hungarian Beef Stew)

Author: Stephanie Kay

This Hungarian goulash (or Hungarian stew)  is a hearty cold-weather dish made with beef and vegetables, with the sweet and pungent aromas of paprika.

  • Author: Stephanie Kay
  • Prep Time: 30 minutes
  • Cook Time: 3 hours
  • Total Time: 3 hours 30 minutes
  • Yield: 6 servings 1x
  • Category: Stew
  • Method: Stovetop & Oven
  • Cuisine: Hungarian
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Ingredients

  • 1.5lbs beef chuck, 1″ cubes
  • 2 tablespoons olive oil or butter
  • 2 tablespoons flour
  • 3 carrots, peeled and chopped
  • 2 red bell peppers, cubed
  • 1 onion, diced
  • 3 cloves garlic, minced
  • 3 tablespoons sweet paprika
  • 2 teaspoons caraway seeds
  • 2 tablespoons tomato puree
  • 2 bay leaves
  • 1 teaspoon salt
  • 1/2 teaspoon pepper
  • 3 cups beef stock
  • 4 russet potatoes, cubed

Instructions

  1. Preheat the oven to 325°F.
  2. In a large Dutch oven or oven-proof pot on medium-high, heat the butter or olive oil.
  3. Season the beef with a generous pinch of salt and pepper on all sides.
  4. In batches, transfer the beef to the pot and brown the meat on all sides. Once browned, remove from the pot, transfer to a plate and set aside.
  5. Lower heat to medium, add onion, carrots and bell pepper and cook until tender, about 5 minutes. If dry, add another small knob of butter or drizzle of olive oil to the pan. Add garlic and cook for 1 additional minute.
  6. Add paprika, caraway seeds and season with another pinch of salt and pepper, and cook for 30 seconds until fragrant.
  7. Add a small splash of stock to help deglaze the pot, and use the back of a spoon or spatula to help scrape up anything stuck to the bottom.
  8. Return beef to the pot and stir well to combine with the onion mixture. Add flour and stir well to coat the beef. Add tomato paste and stir again.
  9. Cover beef mixture with broth, add bay leaves and stir well to combine. Add in cubed potatoes and bring to a gentle boil.
  10. Cover with a lid and transfer to the oven for 2.5 to 3 hours until beef is tender.
  11. Remove from the oven, remove bay leaves, and allow to sit for 15-20 minutes before serving. This will help to thicken the sauce and bring the flavours together.
  12. Season with additional salt and pepper to taste.
  13. Enjoy!

Notes

For the best results, remove your beef from the fridge 30 minutes before cooking to help bring it to room temperature.

Nutrition

  • Serving Size: 1 serving
  • Calories: 393 calories
  • Sugar: 8 grams
  • Fat: 12 grams
  • Carbohydrates: 44 grams
  • Fiber: 7 grams
  • Protein: 30 grams

Keywords: beef, easy, simple, healthy

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Fall Harvest Salad with Maple Vinaigrette

Published on November 14, 2017 by Stephanie Kay

Made with fresh kale, fennel, roasted squash, crisp apple, and creamy goat cheese, this harvest salad is the perfect dish for fall! Not only is it incredibly easy to prepare, but once made it stores incredibly well in the fridge for several days. In fact, The ingredients in this salad are hearty enough to withstand the dressing and it only gets better with time.

Harvest Salad with Maple Vinaigrette

 

The key to any good salad is a really good dressing. Anyone can throw together fun combinations of fresh vegetables and fruits, but the right dressing can take any old salad from good to great. I used to always buy store-bought dressings; they are convenient and easy to use, and for the most part, they taste really good. Any grocery store carries over a dozen types of dressing so finding something you like is actually pretty easy. However, when I started to pay more attention to my food, dressings and sauces was one of the first places I started to address. It wasn’t until I really started reading labels and paying attention to my salad dressing and condiments that I realized how much added sugar I was consuming every day. For instance, a few scoops of peanut butter for breakfast, some store-bought dressing at lunch, a prepared marinade at dinner and the grams of added sugar really start to add up. Fortunately, making a tasty homemade salad dressing is really easy to do, you just need a little know-how.

 

Harvest Salad with Maple Dressing

 

For this fall harvest salad, I wanted to make a dressing that really said ‘Canadian’, and uses natural sugar instead of refined sugar, so I went for old faithful, maple syrup. Just a little drizzle of maple syrup takes this classic oil and vinegar style dressing and gives it just enough sweetness to even the flavors out. Not only does this fall harvest salad make a great dish for a crowd, but with its hearty ingredients this salad stores really well in the fridge for days and actually tastes better with time.

 

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Harvest Salad with Maple Vinaigrette

Fall Harvest Salad with Maple Vinaigrette

Author: Stephanie Kay

The best part of this fall harvest salad is that it can actually be made ahead of time and stores well in the fridge for 2 to 3 days.

  • Author: Stephanie Kay
  • Prep Time: 20 minutes
  • Cook Time: 20 minutes
  • Total Time: 40 minutes
  • Yield: 6 servings 1x
  • Category: Salad
  • Method: By Hand
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Ingredients

Salad:

  • 1 head curly kale
  • 1 bulb fennel
  • 1 small butternut squash
  • 1 apple, gala or honeycrisp
  • 1/4 cup pumpkin seeds
  • 1/4 cup pecans
  • 1/4 cup goat cheese (optional)
  • Olive oil
  • Sea Salt

Dressing:

  • 1/4 cup olive oil
  • 2 tablespoon lemon juice
  • 2 teaspoon Dijon mustard
  • 1 tablespoon maple syrup
  • 1/4 teaspoon sea salt
  • Pinch black pepper

Instructions

  1. Being by roasting the squash. Preheat the oven to 400°F, and while it is warming prepare the butternut squash. Peel it, and cut it in half. Using a spoon remove the seeds, and cut into cubes.
  2. Add cubed butternut squash to a baking sheet with a drizzle of olive oil and pinch of sea salt. Transfer to the oven for 25-30 minutes until squash is tender and can be pierced with a fork. Once cooked, set aside and allow to cool. (This step can be done ahead of time.)
  3. While the squash is roasting, prepare the salad. Wash the kale leaves and pat them dry. Remove the tough ribs from the kale leaves, then chop or tear into bite-size pieces, and transfer to a large bowl. Sprinkle kale with a pinch of sea salt and massage it into the leaves until they become darker in colour. Set aside until it is time to assemble the salad, this will help to ensure more tender kale.
  4. Prepare the dressing. Add ingredients to a small bowl or jar and whisk to combine.
  5. Once the squash has cooled, prepare the remainder of the salad. Using a knife or mandoline, slice the fennel as thinly as possible. Leaving the skin on, chop the apple into thin bite-size pieces.
  6. Add roasted squash, fennel and apple to the bowl of kale, top with pumpkin seeds, pecans and goat cheese.
  7. Drizzle salad with dressing and toss to combine. Season with additional salt and pepper to taste.
  8. Enjoy!

Nutrition

  • Serving Size: 1 serving
  • Calories: 240 calories
  • Sugar: 8 grams
  • Fat: 19 grams
  • Carbohydrates: 16 grams
  • Fiber: 4 grams
  • Protein: 6 grams

Keywords: apple, maple dressing

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Why You Shouldn’t Fear Saturated Fat

Published on November 9, 2017 by Stephanie Kay

Saturated fat has a very bad reputation in the nutrition and health community. We’ve been told to limit it, if not completely avoid it, because these “bad fats” are the cause of poor health, heart disease, and poor health. But what if we got it wrong? What if these natural fats are actually not as bad as we thought and can fit into a healthy and balanced diet? Here is a case for saturated fat, what it is, and why it’s actually good for you.

Why You Shouldn't Fear Saturated Fat

 

Since the rise of the diet-heart hypothesis in the 1960s saturated fats have gotten a bad rap. This hypothesis suggested that eating saturated fat raised cholesterol in our blood, clogged out arteries, and was the main contributor to heart disease. In turn, this led people to remove sources of saturated fats in their diet, reducing consumption of fatty cuts of meat, butter, egg yolks, and bacon, leading people to opt for skim milk, lean cuts of meat, egg whites, and low-fat dressings. However, some 50 years later, it turns out saturated fat is not the dietary evil it was made out to be.

The Big Saturated Fat Mistake

The fear of saturated fat began in the 1950s when Ancel Keys, a researcher, published The Seven Countries Study linking saturated fat and cholesterol with rising rates of heart disease. This study was the largest catalyst in the demonizing and fear of saturated fats, which lead to an increase in the production and consumption of low-fat and fat-free products. With a limited understanding and knowledge of the roles of saturated fats at the time, this theory went rather undebated for many years. However, unfortunately, upon further research and understanding, these findings have come under serious question. (1) As it turns out, Key’s research was heavily flawed and the data presented was not truly representative of his findings. “Keys based his theory on a study of six countries, in which higher saturated fat intake equated to higher rates of heart disease. However, he conveniently ignored data from 16 other countries that did not fit his theory. Had he chosen a different set of countries, the data would have shown that increasing the percent of calories from fat reduces the number of deaths from coronary heart disease.” (2)

In recent years, new studies have disproved the diet-heart hypothesis and debunked it many times (3), however, unfortunately, the concept that saturated fats are unhealthy and cause heart disease remains one of the largest nutritional myths, that continues to be perpetuated by mainstream media today.

Saturated Fats are Whole Foods

After more than 50 years of being told that saturated fats are unhealthy and should be avoided in the diet, it can be a big shift in mindset to consider that saturated fat can actually be healthy and should be consumed in the diet. However, if you take a step back and look at the big picture when you consider the biggest sources of saturated fats, they are in fact all whole foods that humans have evolved to eat for thousands of years. If we got rid of all of the grocery stores tomorrow and were dependent on our environment and surroundings in order to find our food, we would have absolutely no choice but to eat whole foods, which contain saturated fat. Mother nature does not produce low-fat, fat-free or light options, it only produces whole fats in their whole format; egg yolks, bacon, butter, and animal fats are all whole foods. Humans evolved eating wild game, marine life, and plant life, and have consumed unprocessed forms of saturated fats (organ meats, blubber, milk, or coconuts) for our entire existence. In fact, current tribes from around the world still consume diets high in saturated fats; Eskimo tribes consume native diets with up to 75% saturated fats, the Maasai Tribe in Kenya consumes a diet with up to 66% saturated fat, and Tokealu of New Zealand consume a diet of 60% saturated fat with virtually no heart disease (4).

Is all Saturated Fat Healthy?

In short, the answer is yes, but only when you are focused on whole foods. Contrary to the commonly accepted view, saturated fats do not clog arteries or cause heart disease, and (thankfully), there is now plenty of evidence to support this (5). Saturated fats are one of the many forms of dietary fat, which is one of the essential macronutrients in the human diet.

The Benefits of Saturated Fat

From a biological perspective, humans actually require saturated fats because we are warm-blooded. Saturated fats are solid at room temperature and these fats provide the appropriate stiffness and structure to our cell membranes and tissues. Therefore, the consumption of whole unprocessed, naturally occurring sources of saturated fats is considered beneficial to our health, not detrimental.

  • Improved Cardiovascular Risk Factors: Saturated fat plays a key role in cardiovascular health. The addition of saturated fat to the diet reduces the levels of a substance called lipoprotein (a) that correlates strongly with the risk for heart disease. (6)

  • Strengthen the Immune System:  Loss of sufficient saturated fatty acids in the white blood cells hampers their ability to recognize and destroy foreign invaders, such as viruses, bacteria, and fungi. (7)

  • Improved Brain Health: The brain is made primarily of fat and cholesterol. Although many people might be familiar with the importance of essential fatty acids omega-3 and omega-6 for brain health, the majority of fatty acids in the brain are in fact saturated, therefore a diet low in saturated fats robs the brain of its natural building blocks. (8)

  • Improved Lung Health: The lungs cannot function without saturated fats; the airspaces of the lungs have to be coated with a thin layer of lung surfactant. The fat content of lung surfactant is 100% saturated fatty acids. (9)

  • Improved Liver Health: Saturated fats actually encourage the liver cells to dump their fat cells, which helps the liver to function more effectively. (10)

  • Essential for Nutrient Absorption: Vitamins A, D, and K2 cannot be absorbed into our bodies without saturated fats acting as a carrier. (11)

But, what about cholesterol?

If you are wondering where cholesterol fits into all of this, it’s right there with saturated fats. It is important to understand that cholesterol is actually 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. In fact, cholesterol has more of a protective role in our blood vessels than a damaging one. Our blood vessels can become damaged in a number of ways, and when this happens, the body’s natural healing substance steps in to repair the damage – that substance is cholesterol. (12) Much like the saturated fat myth, the misunderstanding of dietary cholesterol lead it to be demonized, however, cholesterol is not the cause of heart disease, but rather a weapon used to repair arterial damage. Much like saturated fats, dietary forms of cholesterol have received a rap that they don’t deserve.

Saturated Fat – Quality Over Quantity

Humans have consumed saturated fats from animals and plant products for thousands of years, and thankfully this is now a widely accepted view. However just because saturated fats are healthy does not mean you need to start binging on them by the bucket full, and it is important to remember that quality is important.

When it comes to saturated fats, it is important to consider the source and quality of the fat you are consuming. I am by no means suggesting that you go chow down on saturated fats from processed meats and hot dogs, it’s all about context. Fruit is healthy, but fruit-flavored lollipops are not. You should avoid saturated fats that are processed or not found in their natural form. Rather, if you are focused on eating actual whole foods such as coconut oil, avocado, grass-fed beef, pastured butter, tallow, ghee, and free-range eggs, amongst a well-balanced diet of whole foods, these forms of saturated fats are beneficial to the body. Saturated fats are the best sources of cooking oil, and consider sourcing well-raised animal products is important to ensure superior quality of saturated fats. The fats we eat must be chosen with care, and when consumed in a well-balanced diet of whole foods they are incredibly important and beneficial for optimal health.

Overnight Raw Buckwheat Porridge

Published on November 7, 2017 by Stephanie Kay

Made with buckwheat groats, almond milk, cinnamon, honey, and fresh berries, this overnight raw buckwheat porridge is a simple, yet delicious, make-ahead gluten-free and vegetarian breakfast.

Raw Buckwheat Breakfast Porridge

Overnight raw buckwheat porridge might sound like a mouthful, but it is a lot less complicated than it may seem. Similar to overnight oats, raw buckwheat porridge is made by soaking buckwheat groats overnight and then blending them with the flavors and seasonings of your choice to make a delicious, rich, and creamy on-the-go breakfast.

What is Buckwheat?

Although technically a seed, buckwheat is a naturally gluten-free grain that has become increasingly popular in recent years. It can be made into flour to be used in baking and can also be used in its seed format known as groats. Similar in concept to oats or rice, buckwheat groats can be boiled and cooked into porridges, stews, side dishes, and salads.

Can You Eat Raw Buckwheat?

Buckwheat groats can be eaten raw, however, as with most grains, they are best soaked, sprouted, or fermented for optimal digestion. If consumed raw, like in this buckwheat breakfast porridge, they need to be well soaked, rinsed, and strained before consumption.

 

Raw Buckwheat Breakfast Porridge

 

In order to make this buckwheat breakfast porridge, it is best to soak the groats overnight to help ensure they are soft and easier to blend into a porridge, as limited soaking time might create a grittier porridge. For this recipe, I’ve paired them with cinnamon, honey and vanilla to give the porridge a subtly sweet flavor, and topped it with fresh berries, muesli, and shredded coconut, however, you can use any toppings of your choice. This recipe makes two servings, but you could also make a double batch for an easy meal prep idea so your breakfasts will be ready for the week.

More Healthy Buckwheat Recipes:

  • Pea & Pesto Buckwheat Pasta
  • Buckwheat Pumpkin Pancakes
  • Chocolate Zucchini Bread

 

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Raw Buckwheat Breakfast Porridge

Overnight Raw Buckwheat Porridge

Author: Stephanie Kay

This overnight raw buckwheat porridge stores very well in jars in the fridge for quick and easy grab-and-go breakfasts. Top with berries, nuts, seeds, and granola of your choice for an endless variety of flavours.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 10 minutes
  • Total Time: 10 minutes
  • Yield: 2 servings 1x
  • Category: Breakfast
  • Method: By Hand
  • Diet: Vegetarian
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Ingredients

  • 1 cup buckwheat groats, raw, soaked overnight
  • 1 teaspoon ground cinnamon
  • 4 teaspoons honey
  • 1 teaspoon vanilla extract
  • 1/2 cup almond milk
  • 1/8 teaspoon sea salt

Optional Toppings:

  • Berries
  • Pomegranates
  • Shredded Coconut
  • Granola
  • Yogurt

Instructions

  1. Soak the buckwheat groats in water overnight or for at least 2 hours. Once soaked, drain and rinse them well.
  2. Place the soaked buckwheat groats into a food processor or blender and blitz a few times to help break them down.
  3. Add cinnamon, honey, vanilla, salt and almond milk to a blender and process the mixture until a creamy and smooth consistency forms.
  4. Divide porridge into 2 jars or bowls and cover will toppings of your choice.
  5. Enjoy!

Nutrition

  • Serving Size: 1 serving
  • Calories: 336 calories
  • Sugar: 12
  • Fat: 3 grams
  • Carbohydrates: 75 grams
  • Fiber: 9 grams
  • Protein: 10 grams

Keywords: buckwheat groats, overnight, soaked

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How to Make Your Health a Priority

Published on November 2, 2017 by Stephanie Kay

Even though most people know that they should be making their health a priority, not everyone does. Between work, family, friends, kids, and busy schedules, too often, focusing on our personal health falls to the bottom of the list. People know they should eat vegetables, they should exercise, and they should drink more water, but that doesn’t mean that they always do it. In fact, I am often asked myself how I do it; How do I find time for the gym? How do I find time to eat well? And how do I find time to cook?  But despite the daily grind, family obligations, and the never-ending to-do list it is possible to make your health a priority without it feeling like a chore. So, I’ve put together some of my best tips on how to make your health a priority.

How to Make Your Health a Priority

Make Your Health a Priority

When I talk to people who are looking to improve their diet or their lifestyle, I am often confronted with a list of excuses or reasons why not. Although different people often have different reasons, they all boil down to three common themes; time, money, and knowledge. I often hear things like:

“I don’t have time to cook.”

“I don’t have time to do groceries.”

“Eating well is too expensive.”

“I don’t know what to eat.”

I get it, I hear you, and the reality is I used to be there myself. I was the first to complain that eating well took time and cost money, and the first to eat out, buy packaged foods and look for the most convenient route. I don’t have time to make eggs, so bagel and cream cheese it is. I don’t have to make my lunch, so I’ll buy a muffin while I’m out. I don’t have time to make dinner, so I’ll pick up something I can microwave. When life gets busy, it’s easy to skip meal prep, skip the gym, and just grab a bite to eat while you are on the run because it’s easy and convenient. But, I’m going to be really honest with you, the excuse “I’m too busy” is a really shitty excuse.

I have yet to meet someone who is actually “too busy” to eat well and make their health a priority. If you are “too busy” to prioritize your health then you are also too busy to watch Netflix, too busy to hang out with friends, too busy to scroll on Facebook, and too busy to go shopping. However, I rarely hear people saying they are “too busy” to do any of those things. The reality is most people are not “too busy”, they are just prioritizing other things over their health. I know it sounds harsh but it comes from a place of love and I have no problem saying it because this is something I had to learn for myself, and I want others to learn it too. So instead of making excuses, consider these simple suggestions on how to make your health a priority.

1. Be Selfish

For many people, especially women, we end up being the last item on our priority list. When I ask people what causes them stress in their life, I often hear answers like work, family, kids, pets, or finances, but rarely their health. We live in a very busy world that emphasizes status, money, and things; people would rather stay all night at work to impress the boss or ensure that their kids are involved in every activity under the sun than actually chill out, slow down, and focus on what’s actually important. Living in the house with the white picket fence, driving the top-of-the-line car, and having kids with honors does not matter if you are sick, unhealthy or depressed. People who are able to make their health a priority, myself included, prioritize themselves over others. Although that might sound like a bad thing, it’s not. You can call it selfish, and I’m ok with that, but it is important to understand that if you are able to take care of yourself, you will be in a better place to love and care for the other people in your life.

2. Schedule and Plan

Finding time to exercise, meal plan and the cook doesn’t just happen, it happens because I create time for it. Every Sunday I create a rough mental schedule for the week ahead so I can organize my schedule to fit in my workouts and plan my meals. I carve time out of my weekend, purposely, to batch-cook a couple of items to help save me time later in the week. Although it might seem like an investment of time upfront, it saves me time in the long run. How exactly you chose to meal plan depends on your personal style, schedule, and what works best for you. You don’t necessarily need to create a meal plan for the entire week, but having a rough idea of how many nights you will be home and what you will be eating will help you to be more efficient with your time, and your money. The same goes for your workouts; a little forward planning goes a long way to help ensure you are able to fit in exercise. Consider your schedule for the week, what days you are busy, and what days you have more time. If your nights are busy, consider getting up a little earlier for a walk or trip to the gym, pre-register for a class to help hold yourself accountable to show up after work, or simply take some time to go for a walk on your lunch break. It’s important to remember that even a little bit of movement is better than none.

3. Don’t Make Changes, Create Habits

It’s easy to change your diet or change your schedule. Anyone can eat a salad instead of a burger, and take the stairs instead of the elevator, and anyone can do that really quickly. However, it is making the changes stick that is really hard. I often have people ask me to create a meal plan for them, as they think this will solve all of their problems and help them prioritize healthy eating. I never do this. The reason I never do this is because what works for me is not doing work for you. Anyone can follow a plan blindly, but actually enjoying it is a whole other thing. If you want to make your health a priority, you have to do things you like. Hate running? Great, don’t run. Hate kale? Great, don’t eat it. If you want to learn how to make your health a priority and learn how to make changes work and make them last, you have to create habits that you actually enjoy. Like walking your dog? Great, walk him longer. Like stir-fries? Great, make more of them. If your co-worker lost 50 pounds eating a certain way, that’s great for him/her, but that may not be great for you. I am only able to maintain my healthy lifestyle because I have created habits that I actually enjoy and look forward to them every day.

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If you want to learn how to make your health a priority, learn how to make changes work and make them last, you have to create habits that you actually enjoy.

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4. Change your Environment

People are a product of their environment, the people around them, the places they visit, and the food that surrounds them. If your kitchen is disorganized, what are the odds you are going to want to cook in it? If your pantry is full of chips and crackers, what are the odds you are going to snack on carrot sticks? The food that you bring into your house is going to determine your eating habits – case in point. Every single time that you buy something at the grocery store you are making an investment in your health. If you spend $10 on cheesy crackers and chocolate every single week, you are likely making a poor investment and not setting yourself up for success. I’m not suggesting you can never eat them, but if you bring them into your house every week it makes making your health a priority a whole lot more difficult. I love ice cream, but I don’t keep it in my freezer all of the time, because I know if I do I will just end up eating it and far too frequently. If you can leave your trigger foods, whatever they might be, at the grocery store it is going to be a whole lot easier to set yourself up for success. When it’s 9:00 pm and you want those cheesy crackers and chocolate, it’s a whole lot harder to eat them when they are still on the shelf at the grocery store than if they are sitting in your pantry at home.

5. Create Goals and Move Slowly

Stop trying to be a hero, it doesn’t work. If you keep telling yourself the “diet starts Monday” and it never does, just stop telling yourself that. It’s damaging and it’s not worth it. If you actually want to create habits, not changes, you need to slow down and move slowly. If you never pack your lunch and want to start packing it, start with one day per week, maybe two, you don’t need to do all five. If you never workout, and want to start going to the gym, don’t sign up for an 8-week 5-day a week bootcamp, you likely aren’t going to go. And that’s ok. It is important to realize that even small changes are changes and that continuous small changes over time create really big habits. Be kind to yourself, work on small goals that you can actually accomplish, and celebrate them when you do. Stop telling yourself you will lose 10 pounds in the next month, or workout every day for 30 days, you’re setting yourself up for failure. If you really want to learn how to make your health a priority, and how to make it last, you need to focus on small sustainable changes that you can actually maintain for the long term.

6. Realize you Only get One Body

You only get one body. Who else is going to take care of it if you don’t? This lesson was one of the most impactful and beneficial lessons I learned myself. If you take care of your kids, your pets, your clothes, your house, and your car, why would you not take care of yourself? You get one vessel, one set of limbs, one set of organs, and one beautiful brain. You can buy a new couch, you can buy a new car, you can buy a new shirt, but you can not buy a new body. If you chose not to prioritize your health, nobody else is going to prioritize it for you. You can make all of the excuses in the world, tell yourself you are “too busy”, and bring all of the junk food you want into the house – nobody is going to stop you. But when you realize that you are in control of the changes you want to see, it is empowering. Be kind to yourself, and start where you need to start. Everyone is at a different stage in their journey, and wherever you are is ok. You are not doing anything “wrong”, everyone has areas of opportunity, so just focus on tackling those one at a time. Remember, this is not your practice life, this is the only one there is.

Chocolate Caramel Freezer Fudge

Published on October 30, 2017 by Stephanie Kay

Made with creamy cashew butter, this decadent chocolate caramel freezer fudge recipe is a fun and healthy twist on a traditional fudge, while being paleo, gluten-free and vegan for everyone to enjoy.

Chocolate Caramel Freezer Fudge

 

There are about a billion recipes online for freezer fudge, but I really wanted to share my own version with you guys because I loved this combination of ingredients and flavours so much. Traditional fudge recipes are typically made with refined sugar, so to try and make my fudge a little healthier I opted to use nut butter, and coconut oil and naturally sweeten it with maple syrup instead to create this chocolate caramel freezer fudge.

The ‘caramel’ layer for this freezer fudge is inspired by my salted ‘caramel’ oatmeal recipe; just the right combination of cashew butter, maple syrup and sea salt help to create a natural caramel flavour that pairs perfectly which chocolate. I think cashew butter works best in this freezer fudge recipe because it has a naturally creamy texture and subtle flavour so it can easily be paired with any other flavour. However, if you are not a fan of cashew butter, almond butter, peanut butter, pecan butter, or any other nut butter that would work very well, you would just get more of a nutty flavour to your freezer fudge.

Although this freezer fudge might be a little healthier, it’s still a treat, so go easy on it. A little slice goes a long way, and it stores well in the freezer for months to come.

 

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Chocolate Caramel Freezer Fudge

Chocolate Caramel Freezer Fudge

Author: Stephanie Kay

This freezer fudge recipes call for cashew butter because I love its creamy texture and subtle flavour, however, you could certainly use any nut butter of your choice.

  • Author: Stephanie Kay
  • Prep Time: 2 hours
  • Total Time: 2 hours
  • Yield: 15 squares 1x
  • Category: Dessert
  • Method: Freezer
  • Cuisine: American
  • Diet: Vegetarian
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Ingredients

Chocolate Layer:

  • 1/2 cup cashew butter
  • 1/4 cup coconut oil
  • 1/3 cup cocoa powder
  • 2 tablespoons maple syrup
  • 1/8 teaspoon sea salt

Caramel Layer:

  • 3/4 cup cashew butter
  • 1/3 cup coconut oil
  • 1/4 cup maple syrup
  • 1/2 teaspoon sea salt

Instructions

  1. Lightly grease a standard size loaf pan (9″x5″) with coconut oil and line with a piece of parchment paper cut to fit the length of the pan. Leave some paper to come up the sides of the pan, this will help to remove the fudge once frozen.
  2. Begin by making the chocolate layer. In a small saucepan on low heat, add the coconut oil and allow it to melt. Add in cashew butter, whisk well to combine, add cocoa powder and sea salt and whisk again.
  3. Once the mixture is well combined, transfer it to the loaf pan, using a spatula to help even it out.
  4. Transfer loaf pan to the freezer for 15-20 minutes to allow it to solidify before adding the caramel layer.
  5. While fudge is freezing, prepare the caramel layer. In a small saucepan (use the same one, just rinse out the chocolate) on low heat, add the coconut oil and allow it to melt. Add in cashew butter, maple syrup and sea salt, whisking well to combine.
  6. Remove loaf pan from the freezer and cover chocolate layer with caramel layer, spreading it out evenly.
  7. Transfer to the freezer for 1 hour or until fudge is completely solid.
  8. Once the fudge has hardened, remove from the pan (using the parchment paper to help remove it), allow to sit at room temperature for 5 minutes before cutting into squares.
  9. Fudge can be eaten immediately or stored in a bag or air-tight container in the freezer for up to 3 months.
  10. Enjoy!

Nutrition

  • Serving Size: 1 square
  • Calories: 212 calories
  • Sugar: 2 grams
  • Fat: 19 grams
  • Carbohydrates: 8 grams
  • Fiber: 1 gram
  • Protein: 4 grams

Keywords: vegetarian, vegan, paleo, healthy

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Moroccan Carrot Soup

Published on October 24, 2017 by Stephanie Kay

This velvety, creamy and slightly spicy Moroccan carrot soup is the perfect dish for a cold-weather day and a great make-ahead meal.

Moroccan Carrot Soup

A good soup is a foundational cooking skill that anyone can master. When I started cooking, soups were one of the first things I learned to make, mostly because they are quick to prepare and hard to mess up. You can essentially just add a bunch of stuff to a pot, let it boil, and you’ve got yourself a soup. The real art in taking a soup from good to great (like this Moroccan carrot soup) is the way you add flavour; carrot soup on its own is tasty, but adding herbs, spices and seasoning can help to make it delicious. So, to help you take your soup-making skills from good to great, here are some of my favourite tips when it comes to making a hearty soup.

How to Make Moroccan Carrot Soup

  • Sweat the vegetables. In order to make a really great soup, you have to build the flavour as you go. Base vegetables like onions, celery, carrots and garlic, help to create a flavorful base for the soup, so take the time to cook them low and slow.

  • Season generously. Too often, people skimp on the spices leaving the flavour profile lacklustre in the end. Herbs and spices can help to tie different vegetables and flavours together to help take something simple, like carrot soup, and create something with a punch, like this Moroccan Carrot Soup.

  • Salt, but sparingly. There is nothing worse than an overly salty soup, but there is also nothing worse than an unsalted soup. Salt helps to bring out flavours in food, but too much does not taste great. Be sure to add sea salt during the cooking process, but remember you can always add more once it is done. Palates will vary from person to person, so it is easy to season to taste once the soup is done cooking.

  • Use broth. Many recipes will call for water or broth, but broth not only makes soups taste better but can help provide additional nutrition, especially if it’s homemade. You can certainly buy pre-made broths and stocks, but be sure to read the ingredients list for added sugars.

  • Double the recipe. Cooking takes time, so if you are going to put in the effort you might as well make twice as much. Soups freeze really easily for several months and a great meal in a pinch.

Moroccan Carrot Soup

 

This Moroccan carrot soup plays on all of these tips as it is full of flavour and also makes multiple servings. The addition of the spicy roasted chickpeas, yogurt and harissa really helps to heighten the flavours of this Moroccan carrot soup, but I can assure you it is still plenty delicious on its own.

More Healthy Soup Recipes:

  • Potato Leek Soup
  • Roasted Carrot & Apple Soup
  • Spicy Black Bean Soup
  • Roasted Tomato & White Bean Soup

 

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Moroccan Carrot Soup

Moroccan Carrot Soup

Author: Stephanie Kay

This spicy Moroccan carrot soup has a little bit of heat to it, but if don’t like things too spicy simply omit the crushed chillies.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 45 minutes
  • Total Time: 55 minutes
  • Yield: 6 servings 1x
  • Category: Soup
  • Method: Stovetop
  • Cuisine: Moroccan
  • Diet: Vegetarian
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Ingredients

  • 2lbs carrots, peeled and diced
  • 1 onion, diced
  • 4 cloves garlic, minced
  • 1 teaspoon cumin
  • 1 teaspoon ground cinnamon
  • 1/2 teaspoon ground coriander
  • 1/2 teaspoon ground ginger
  • 1/4 crushed chilli flakes (optional)
  • 1/2 teaspoon sea salt
  • 1/2 small lemon, juiced
  • 6 cups chicken or vegetable broth
  • 2 tablespoons olive oil

Toppings:

  • Full-Fat Yogurt
  • Spicy Roasted Chickpeas
  • Harissa

Instructions

  1. In a large pot, on medium heat, add olive oil and diced onion, and season with a pinch of sea salt. Cook for 5-7 minutes until onions are tender and translucent.
  2. Add diced garlic and cook for another 1 minute, watching it carefully to ensure it does not burn.
  3. Add cumin, coriander, ginger, cinnamon and chillies and cook for 30 seconds until fragrant.
  4. Add chopped carrots and stir to combine with onion and spice mixture.
  5. Pour in stock, bring to a boil, and then reduce to a simmer and allow to cook for 30-35 minutes until the carrots are tender and can be pierced with a fork.
  6. Once to soup has cooked, remove from the heat, squeeze in lemon juice, and using an immersion blender or in batches using a bar blender, puree until smooth.
  7. Season with salt and pepper to taste.
  8. Garnish with full-fat yogurt, spicy roasted chickpeas and harrisa.
  9. Enjoy!

Nutrition

  • Serving Size: 1 serving
  • Calories: 135 calories
  • Sugar: 11 grams
  • Fat: 5 grams
  • Carbohydrates: 23 grams
  • Fiber: 5 grams
  • Protein: 2 grams

Keywords: spicy, easy, vegetable, healthy

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Healthy Eggs: A Complete Guide

Published on October 19, 2017 by Stephanie Kay

From cage-free” to “free-run” and “omega 3”, egg cartons are littered with various terms and buzzwords making it rather confusing for the average consumer to know what he or she is actually buying. The price of a dozen eggs can range anywhere from $2.99 to $8.99, but it begs the question; Are the more expensive ones worth it? So here is a simple guide to buying healthy eggs so you can make an informed decision that works for you.

Guide to Buying Healthy Eggs

 

How to Buy Healthy Eggs

Here are some easy tips to help you dissect egg labels and buy the healthy eggs available to you.

Types of Eggs: Size & Colour

White or brown? Medium, large or extra-large?

When it comes to the color of the egg, the only difference is the breed of the chicken. Much like there are different varieties of tomatoes that come from different breeds of plant, brown eggs simply come from a different breed of hen. White eggs are laid by white-feathered chickens with white or light-colored earlobes while the brown ones are laid by brown-feathered chickens with red earlobes. As for size, egg size is related to the age of the hen, as a hen gets older, she lays larger eggs. Nutritionally speaking, the color or size of the egg does not affect its nutritional value, it simply comes down to what is available and which you prefer.

Types of Eggs: Grades, Organic, Free-Run, Free-Range

In addition to color and size, many other marketing buzzwords litter our egg cartons, so let’s have a look at some of the most common terms and types of eggs in this guide to buying healthy eggs.

Grade A Eggs

In Canada, eggs are graded at a grading station before appearing on your grocery store shelf. The grading process checks the condition of the shell, the position of the yolk, and the size of the air cell inside the shell. Grade A eggs can be sold at retail, while Grade B eggs are often used for commercial baking, and Grade C eggs are used in the production of processed egg products.

Conventional Eggs

These are often the most inexpensive type of eggs available in the grocery store. In conventional farming practices, chickens are typically confined to cages, often battery cages, in barns with thousands of birds. These chickens do not have access to the outdoors, or access to nests, perches, or scratching areas. (Hens are naturally compelled to scratch at the ground with their toes in search of seeds, greens, or bugs to eat.) Caged hens are fed enriched grain feed. In 2016, about 90% of egg production was in conventional housing, however, Canada has committed to phasing out conventional egg production in order to improve animal welfare conditions and provide a new form of housing for enriched colony eggs, housing hens in smaller groups to help reduce stress on the birds, allowing them to express their more natural behaviors.

Free-Run Eggs

Free-run eggs (sometimes labeled cage-free) are not confined to a life in a cage and come from hens that roam the entire barn floor. These hens are able to roam in the barn, however still have no access to the outdoors, and may experience overcrowding. Free-run hens are also fed enriched grain feed and are able to eat what they find on the barn floor.

Free-Range Eggs

Like free-run eggs, free-range eggs come from hens that live cage-free and are housed together on the barn floor but also have access to the outdoors, when weather permits. In Canada, outdoor access is only available seasonally, so hens are housed in barns during colder months. In addition to feed, hens are able to eat what they find outside and on the barn floor.

Organic Eggs

Organic eggs come from hens raised in free-range barns, with access to the outdoors, weather permitting. All organic hens are fed certified organic feed, and hens may also eat when they find it outside or on the barn floor. Eggs that are sold as organic are produced under specific standards laid out by the Canadian General Standards Board and certified by a reputable organic certification board.

Pastured Eggs

Pastured-raised is not a term that is officially defined in Canada, however, it typically implies hens who have access to pasture and grass. Pastured birds are raised outdoors based on time of year and location, kept in shelters that help to protect them from predators. Shelters are rotated on different areas of pasture daily so the hens can forage for a larger portion of their food, which is nutritionally superior. In addition to feed, pastured hens forage for their natural diet, which includes grass, seeds, green plants, insects, and worms, which helps to ensure their eggs are rich in omega-3 fatty acids.

To add to the confusion, some labels will contain information about the diet of the hen, however, it is not always as beneficial as it might seem.

Vegetarian-Fed

Chickens are omnivores and their natural diet consists of green plants, wild seeds, and animal foods, such as earthworms, insects, and fly larvae harvested in cow droppings. Vegetarian eggs imply that the hens were fed a feed of grain, however, this is not the most beneficial form of diet to produce the most nutritious egg. Ideally, hens should be pastured or roam outdoors in order to ensure they can forage for their natural diet.  Vegetarian-fed eggs are typically conventional eggs unless otherwise specified.

Omega-3 Eggs

Eggs are a naturally occurring source of omega-3 fat, an essential dietary fatty acid. In order to produce omega-3-enriched eggs, producers will supplement the hen’s feed with omega-3 fatty acids, typically in the form of flaxseed. Although beneficial, omega-3 eggs are also typically conventional eggs unless otherwise specified, so are not necessarily always a better option. If you are looking for omega-3-enhanced eggs, be sure to look for free-range or organic options.

What are the best eggs to buy?

Determining which eggs to buy certainly comes down to what is available and what fits your budget, so here is a simple guide to buying healthy eggs to help you prioritize what to look for:

  1. Local Pastured Eggs: Your best source for eggs will always be a local farmer that allows his hens to roam free on pasture. If you live in a city centre, visiting your local farmers market is typically your best source to get pasture-raised eggs. Speaking directly to the farmer and learning more about his practices will help to ensure you are buying the best quality eggs you can, and one of the many benefits of shopping local.
  2. Organic and/or Free-Range Eggs: Second to local pastured eggs, free-range and/or organic eggs would be best. These options help to ensure that eggs had access to the outdoors and the opportunity to forage for a portion of their natural diet.
  3. Free-Run Eggs: Free-run eggs would be the next best option, as hens were able to roam free and express their more natural behaviors with access to nests, perches, and scratching areas.

Vitamin-enriched eggs, such as omega-3 eggs, or vegetarian-fed eggs do not necessarily ensure a better quality egg and are therefore not necessarily worth the investment. Instead focus on the life quality of the hen, and their ability to roam free, their access to the outdoors, and their diet.

The Bottom Line

Whether they are fried, poached, boiled, or scrambled, there is no denying eggs are an incredibly versatile and nutrient-dense food. They serve as a simple breakfast, brunch, snack, or dinner in a pinch. Use this simple guide to buying healthy eggs to help get you started; knowledge is power and the more you learn, the more you can make an informed decision on the food you purchase. If you have access to a local farm or farmers market, this would be your best option for ensuring you are buying high-quality eggs. If not, choose the best option that fits within your budget at your local grocery store. At the end of the day, any egg is better than a breakfast of boxed cereal.

Creamy Polenta

Published on October 17, 2017 by Stephanie Kay

This is a basic recipe for a simple creamy polenta that is the perfect side dish for a hearty slow-cooked stew or something as simple as sautéed mushrooms.

Creamy Polenta

 

Polenta is a classic Italian dish of cornmeal porridge, frequently eaten will meat, stew, or ragu. It is made by boiling cornmeal into a porridge, which can be eaten fresh or cooled and sliced, grilled, or baked. Although it can be made with a large variety of grains, the classic version is made of ground yellow corn. Since corn is a gluten-free grain, polenta is a great alternative to rice or potatoes and serves as a source of complex carbohydrates in a well-balanced meal. Although most frequently eaten in a savory format, it can also be eaten as sweet breakfast porridge in place of oatmeal.

In stores, you can find both packaged polenta and packaged cornmeal which are very similar in nature and can both be used in this recipe for creamy polenta. The biggest difference between to two is the grinding method; cornmeal can be found in different textures, while polenta is typically always coarse ground. If you can’t find polenta in your local grocery store, you can certainly use ground cornmeal, just be sure to use a medium-grind cornmeal. In addition to cornmeal, you can also often find quick-cooking polenta, and much like quick-cooking oatmeal, it has been pre-cooked to help cut down on cooking time. However, I’ve never found a quick-cooking polenta that provides the same texture as the classic stovetop method.

 

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Creamy Polenta

Creamy Polenta

Author: Stephanie Kay

The ratio of water to polenta can vary slightly based on how fine or coarse your polenta is; simply begin with 5 cups and slowly add more water as needed.

  • Author: Stephanie Kay
  • Prep Time: 5 minutes
  • Cook Time: 30 minutes
  • Total Time: 35 minutes
  • Yield: 4 servings 1x
  • Category: Side Dish
  • Method: Stovetop
  • Diet: Gluten Free
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Ingredients

  • 5 cups water
  • 1 teaspoon sea salt
  • 1 cup polenta or yellow cornmeal
  • 3 tablespoons butter
  • 1/4 cup parmesan cheese (optional)

Instructions

  1. In a pot, combine water and salt and bring to a boil.
  2. Once water is boiling, gradually pour in the polenta in a steady stream, whisking gently.
  3. Continue whisking polenta until it begins to thicken and reduce heat to a gentle simmer.
  4. Cook polenta for 30-40 minutes, whisking frequently to it from sticking to the bottom or forming clumps.
  5. Once polenta has thickened, add in butter and cheese (optional) and stir well to combine.
  6. Serve polenta immediately.
  7. Enjoy!

Nutrition

  • Serving Size: 1 serving
  • Calories: 122 calories
  • Sugar: 0 gram
  • Fat: 1 grams
  • Carbohydrates: 26 grams
  • Fiber: 2 grams
  • Protein: 3 grams

Keywords: cornmeal, butter, parmesan, healthy

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Green Lentil & Spinach Curry

Published on October 15, 2017 by Stephanie Kay

A quick and easy one-pot meal, this green lentil and spinach curry is filling and full of flavor making it a perfect plant-based meal.

Green Lentil & Spinach Curry

 

In my opinion, lentils are a totally underrated ingredient. Not only are they incredibly easy to cook on the stovetop but they are incredibly inexpensive to use. Dried lentils are a year-round pantry staple that can help you create everything from soups to salads, to side dishes and stews. Not only are they a whole food, but they are also a good source of plant-based protein and a great way to grocery shop on a budget as they stretch really far to create many meals. This creamy green lentil and spinach curry is easy to whip up in a pinch and is a great nourishing meal that will keep you coming back for more.

Lentils cook very similarly to rice, a bit of water and a pinch of salt and away you go. Although that is the basic format, there are lots of ways to jazz lentils up with broths, herbs, and spices to help add some additional flavor. Lentils also come in many shapes, colors, and formats, and their use can vary from dish to dish. I personally prefer red and yellow lentils for soups and stews, like my Spiced Red Lentil Soup, Puy lentils for salads, like my French Lentil & Beet Salad, and brown or green lentils for richer and earthier dishes like this green lentil and spinach curry. Thanks to their quick cooking time, lentils make a great weeknight meal, as they are easily ready in less than 20 minutes. Plus, they can even be made in advance and stored in the fridge to add to salads or cut down on cooking time for meals.

 

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Green Lentil and Spinach Curry

Green Lentil and Spinach Curry

Author: Stephanie Kay

I made this lentil and spinach curry with green lentils to keep with the green theme, but red or yellow would also work very well.

  • Author: Stephanie Kay
  • Prep Time: 5 minutes
  • Cook Time: 35 minutes
  • Total Time: 40 minutes
  • Yield: 4 servings 1x
  • Category: Entree
  • Method: Stovetop
  • Diet: Vegetarian
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Ingredients

  • 1 1/2 cups green lentils, dry
  • 400ml can light coconut milk
  • 3 cups water
  • 1 yellow onion, diced
  • 1 carrot, peeled and diced
  • 3 cloves garlic, minced
  • 1/2” ginger, peeled and grated
  • 2 teaspoon curry powder
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon sea salt
  • 2 teaspoons olive or coconut oil
  • 2 cups spinach, roughly chopped
  • 1 cup basmati rice

Instructions

  1. Using a mesh colander, rinse the lentils well, strain and set aside.
  2. In a large skillet, heat oil and add diced onion and carrots. Cook for 4-5 minutes until onions are translucent and carrots are tender.
  3. Add in minced garlic and grated ginger, and cook for another 1 minute. Add curry powder and ground cumin, and cook for another 30 seconds until fragrant.
  4. Add rinsed and strained lentils to the pan, and stir quickly to coat the lentils in spice and onion mixture.
  5. Pour in water and coconut milk, and stir to ensure everything is well combined.
  6. Reduce heat to a simmer, cover, and cook on low for 30 minutes until lentils are tender and the sauce has thickened.
  7. While the curry is simmering, prepare the rice. Combine basmati rice with 2 cups water and a pinch of sea salt, bring to a boil, and simmer on low for 15 minutes until the water has absorbed and rice can be fluffed with a fork. Set aside.
  8. After 30 minutes, add chopped spinach to the curry, cover again and cook for another 5 minutes. The spinach should wilt down into the lentils, it might need to be stirred a little to encourage it.
  9. Remove curry from the heat and give it a good stir to ensure everything is well mixed together. Season to taste as needed.
  10. Serve curry with a side of basmati rice and sprinkle of coriander.
  11. Enjoy!

Nutrition

  • Serving Size: 1 serving
  • Calories: 597 calories
  • Sugar: 5 grams
  • Fat: 17 grams
  • Carbohydrates: 92 grams
  • Fiber: 12 grams
  • Protein: 24 grams

Keywords: coconut milk, curry powder, rice, easy, healthy

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