Stephanie Kay Nutrition

Real Food for Real Life

Strawberry Oatmeal

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This 5-ingredient strawberry oatmeal is the perfect breakfast for busy weekday mornings. Made with quick oats, frozen strawberries, and milk and topped with a dollop of yogurt and a drizzle of honey, these oats are high in fiber and packed full of protein making them the perfect fuel to start the day.

Strawberry Oatmeal

If you’ve never added yogurt to your oatmeal I highly suggest that you give it a go! Although it may seem a little odd at first, adding a generous dollop of yogurt on top of your oatmeal is a simple yet highly effective way to increase the protein content of your breakfast without much effort. Not to mention, it adds a refreshing tang and zip, which pairs perfectly with the honey and sweet berries in this strawberry oatmeal.

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Strawberry Oatmeal

Strawberry Oatmeal

Author: Stephanie Kay

This 5-ingredient strawberry oatmeal is nutritious and delicious morning meal. The combination of milky oats, jammy strawberries, tangy yogurt, and sweet honey creates a high protein and high fibre breakfast that tastes just as good as it is for you.

  • Author: Stephanie Kay
  • Prep Time: 5 minutes
  • Cook Time: 5 minutes
  • Total Time: 10 minutes
  • Yield: 1 serving 1x
  • Category: Breakfast
  • Method: American
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Ingredients

  • 1/2 cup quick-cooking or rolled oats
  • 1 cup milk
  • 1/2 cup water
  • 1 cup strawberries, frozen
  • 1 teaspoon honey
  • 1/2 cup Greek yogurt, to serve (optional)

Instructions

  1. In a small pot, combine oats, milk, and water and bring to a gentle boil. Once boiling, reduce to a simmer and continue to cook, stirring frequently, until oats are tender, roughly 3-5 minutes for quick-cooking oats, 6-8 minutes for rolled oats.
  2. While the oats are cooking, add frozen berries to a small pan with a splash of water and cook for 4-5 minutes until the berries are thick and jammy.
  3. Once cooked, transfer oatmeal to a bowl, top with yogurt, jammy berries, and a drizzle of honey.

Nutrition

  • Serving Size: 1 bowl
  • Calories: 482 calories
  • Sugar: 31 grams
  • Fat: 13 grams
  • Carbohydrates: 62 grams
  • Fiber: 7 grams
  • Protein: 27 grams

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Macronutrients vs. Micronutrients: What’s the Difference?

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There is no denying that nutrients are essential for optimal health. An adequate intake of nutrients allows us to look, feel, and perform our best, but what exactly is the difference between macro- and micro-nutrients? And where do we find them? Here is everything that you need to know about macronutrients vs. micronutrients.

Macronutrients vs. Micronutrients: What's the Difference?

Table of contents

What’s the difference between macronutrients and micronutrients?

Nutrients are compounds found in food that the body requires for essential functions. Since the human body cannot produce nutrients itself, they are required from the diet and are essential to human health as they are used for energy, growth, reproduction, and disease prevention (1).

In total, there are 6 essential nutrients required by the body: carbohydrates, fats, proteins, vitamins, minerals, and water. While all of these nutrients are essential, they are classified into two categories: macronutrients and micronutrients.

Macronutrients

Macronutrients are the primary building blocks of the human diet; they make up the caloric content of food, and include carbohydrates, proteins, and fats.

Carbohydrates

Carbohydrates are the sugars, starches, and fibers found in plant foods and are the body’s primary source of energy. Carbohydrates are broken down into glucose through digestion, which the body uses for energy throughout the day, and help to control blood glucose and insulin metabolism, participate in cholesterol and triglyceride metabolism, and support gut health (2). Carbohydrates provide 4 calories of energy per gram and are found in grains, fruits, vegetables, beans, lentils, and dairy.

Proteins

Proteins are made up of amino acids and are found in animal and plant forms. Protein contributes to structural and mechanical function, regulating processes in the cells and body, and provides energy if necessary (3). Protein provides 4 calories of energy per gram and is found in meat, poultry, seafood, eggs, dairy, beans, lentils, nuts, and seeds.

Fats

Fats are made up of fatty acids and come in saturated and unsaturated forms. Fats are the body’s main source of stored energy, contribute to cellular structure and function, regulate temperature, protect body organs, and provide fat-soluble vitamins to the body (3). Fat provides 9 calories of energy per gram and is found in animal fats, oils, dairy, avocados, nuts, and seeds.

Water is also a macronutrient in the sense that it is required in large amounts by the body. Although water does not provide energy via calories, it is essential to human life.

Micronutrients

Micronutrients are responsible for a wide range of metabolic processes in the body and are made up of vitamins and minerals; however, unlike macronutrients, micronutrients are not a source of calories. In total, there are 13 vitamins and 15 minerals that have been identified as essential for health (4).

Vitamins

Vitamins are required for cellular function, growth, metabolism, and development, and are found in fat-soluble and water-soluble formats (5). Fat-soluble vitamins include vitamin A, D, E, and K, which can be stored in the liver and fatty tissues of the body for extended periods of time, while water-soluble vitamins include the B vitamins, and vitamin C cannot be stored in the body and, therefore, more regular consumption is required (6).

Minerals

Minerals are inorganic substances required for bone structure, hormones, and much more (7). Minerals can also be classified by macro and micro terms and include calcium, phosphorus, potassium, sodium, chloride, magnesium, iron, zinc, iodine, chromium, copper, fluoride, molybdenum, manganese, and selenium.

Phytochemicals, also known as phytonutrients, are antioxidants, flavonoids, and other chemicals that contribute to overall health; however, they are not technically vitamins or minerals and are, therefore, sometimes but not always considered micronutrients (8).

While both types of nutrients are essential, gram per gram, the human body requires larger amounts of macronutrients than micronutrients, hence the terms macro (large) and micro (small) nutrients.

Macronutrients vs. Micronutrients Examples

 Examples of Macronutrients vs. Micronutrients

Macronutrients include carbohydrates, proteins, and fats, and are required relatively in larger amounts, while micronutrients include vitamins and are required in relatively smaller amounts by the human body (9).

NutrientMacronutrientsMicronutrients
RoleThe body’s primary source of energy and plays various roles in overall health; carbohydrates provide 4 calories per gram, protein provides 4 calories per gram, and fat provides 9 calories per gram.Support various metabolic processes, such as cell function, development, and growth.
TypesCarbohydrates, Proteins, and FatsVitamins and Minerals
Required InRelatively larger amountsRelatively smaller amounts

Why Quality Matters

The food that we consume is the primary source of nutrients for the body; therefore, the quality of the food that we consume has a major impact on our overall health. Generally speaking, whole foods are more nutrient-dense sources of both macronutrients and micronutrients than processed foods. While processed foods do contain protein, fat, and carbohydrates, their sources are often refined and lacking in vitamin and mineral content. In fact, some research shows that a higher intake of micronutrients is associated with improved energy and reduced hunger (10). Therefore, consuming a well-balanced diet of whole foods, with regular and adequate consumption of carbohydrates, protein, and fat, is the best way to support your overall micronutrient intake.

The Bottom Line

Macronutrients and micronutrients are nutrients required by the human body and are found in food. Macronutrients include carbohydrates, proteins, and fats, while micronutrients include vitamins and minerals. Although all nutrients are essential, gram per gram, the human body requires macronutrients in larger amounts than micronutrients. Generally speaking, consuming a well-balanced diet of whole foods is the best way to ensure you are consuming the required macronutrients and micronutrients for optimal health, with the support of supplements as needed.

Tofu and Broccoli Bowls

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Made with crispy baked tofu, roasted broccoli, rice, and a sticky soy-garlic sauce, these tofu and broccoli bowls are a healthy and well-balanced vegetarian meal. Not to mention, cooked on a single sheet pan, this recipe is quick to make and even quicker to clean up.

Tofu Broccoli Bowls

Not only is tofu an excellent source of vegetarian protein, an inexpensive and versatile ingredient, but it’s quick to cook making it perfect for a dinner on a busy weeknight.  Although tofu is pretty bland on its own, it absorbs flavor incredibly well so you can really dress it up any way that you like. I opted to create a quick sauce with garlic, ginger, and soy, however, if you wanted to really cut down on prep time you easily use a pre-made sauce; just read the ingredients and pick the highest quality option you can find.

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Tofu Broccoli Bowls

Tofu and Broccoli Bowls

Author: Stephanie Kay

Filled with rice, broccoli, and crispy tofu covered in a quick soy-garlic sauce, these tofu and broccoli bowls are a high-fibre meal vegetarian filled with plant-based protein.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 25 minutes
  • Total Time: 35 minutes
  • Yield: 4 bowls 1x
  • Category: Mains
  • Method: Baked
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Ingredients

  • 1 block extra-firm tofu (12oz)
  • 1 head broccoli, florets removed
  • 1 red bell pepper, sliced (optional)
  • 1 cup white rice, dry
  • 3 tablespoons olive oil
  • 3 tablespoons soy sauce
  • 1 teaspoon honey
  • 1 clove garlic, grated
  • 1 teaspoon ginger, grated
  • Green onion, sliced, to serve
  • Chili flakes, to serve
  • Sesame seeds, to serve

Instructions

  1. Preheat the oven to 400°F and line a large baking sheet with parchment paper.
  2. In a medium pot, combine the rice with 2 cups of water and a pinch of salt. Bring to a boil, then reduce to a simmer, and allow to cook covered for 15 minutes or until it can be fluffed with a fork.
  3. Place tofu on a cutting board and gently pat dry with a kitchen towel or paper towel to remove excess moisture, and then slice evenly into cubes.
  4. Add cubed tofu to the parchment-lined baking sheet, drizzle with 2 tablespoons of olive oil and toss until well combined. Spread tofu evenly across half of the baking sheet, leaving the other half empty – this area will be used to cook the vegetables later on – then transfer the baking sheet to the oven to cook for 15 minutes. (If find your baking sheet too small, simply use two; one for the tofu and one for the vegetables.)
  5. While the tofu is cooking, add broccoli florets and sliced pepper to a bowl, drizzle with the remaining tablespoon of olive oil, and toss until well coated.
  6. After 15 minutes, remove the baking sheet from the oven and, using a spatula or fork, gently flip each piece of tofu. Add the broccoli florets and bell pepper to the empty area of the baking sheet and then return to the oven to cook for a final 10 minutes.
  7. While the tofu and broccoli finish cooking, prepare the sauce. In a small pan or saucepan on medium-high heat, add soy sauce, honey, garlic, and ginger, and heat gently until it reduces and becomes slightly thicker, about 2-3 minutes. (The longer you leave it the thicker and sticker it will get, the texture is completely up to you!) Once complete, remove from the heat and set aside.
  8. Once the tofu and vegetables have finished cooking, remove the baking sheet from the oven. Using a spatula, transfer the tofu to the bowl, cover with soy sauce mixture and toss until well coated.
  9. Once complete, evenly divide the rice, tofu, and vegetables across four bowls and top with green onion and sesame seeds to serve.
  10. These bowls can be served immediately or stored in an airtight container in the fridge for up to 5 days.

Nutrition

  • Serving Size: 1 bowl
  • Calories: 423 calories
  • Sugar: 6 grams
  • Fat: 16 grams
  • Carbohydrates: 55 grams
  • Fiber: 6 grams
  • Protein: 18 grams

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How to Lose Weight Without Counting Calories

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When it comes to weight loss, calorie counting is a commonly used and recommended strategy. After all, since the basic requirement for weight loss is a calorie deficit, counting calories seems like the obvious and most effective solution. Although calorie counting works for some, it’s not for everyone. Fortunately, there are plenty of other tools and strategies that you can implement to support a goal of weight loss without counting any calories at all. So here are some evidence-based tips that can help you lose weight without counting calories or points.

How to Lose Weight Without Counting Calories

At a foundational level, the requirement for weight loss, or fat loss, is a calorie deficit. Meaning that the total number of calories consumed via food and beverage must be less than the total number of calories expended via resting (metabolic rate) and non-resting energy expenditure (movement, activity, and exercise). (1) It is for this reason that the “calories in vs. calories out” equation is often referenced as the be-all and end-all of weight loss, which it is, however, actually tracking the equation is not required to support a goal of weight loss. Although, generally speaking, calorie counting is the most effective method, you can still create a calorie deficit without counting calories by focusing on dietary and lifestyle strategies that support “calories in vs. calorie out”, or CICO, without tracking a thing.

Tips to Lose Weight Without Counting Calories

Here are 11 tips to help create a calorie deficit and lose weight without counting calories or points.

1. Be Mindful of Liquid Calories

Although food is the most prevalent source of calories in our diet, calories are present in both food and beverages, and liquid calories are often missed or forgotten. Everything from a glass of orange juice to a smoothie, soda, sports drinks, or glass of wine contains calories, and even “healthier” choices, such as green juices and kombucha, contribute to our daily calorie intake.  Unfortunately, liquid calories do not provide the same level of satiety as whole food calories, as they are often lacking in fiber, protein, fat, and nutrients. For example, a 200-calorie green juice will likely not provide the same level of satiety as 200 calories of oatmeal, chickpeas, or broccoli. In fact, research has shown that consuming carbohydrates in solid form promotes a feeling of fullness and satiety that liquid carbohydrates do not provide. (2) Therefore, limiting the number of liquid calories you are consuming and focusing on calorie-free beverages instead, such as water, sparkling water, and/or plain coffee or tea, is a simple yet effective way to reduce the total number of calories consumed via beverages and support a calorie deficit.

2. Focus on Whole Foods

The most impactful change that you can make to support the “calories in vs. calories out” equation without counting calories is focusing on the quality of the food that you consume. Ensuring that your diet is primarily composed of whole foods; fruits, vegetables, dairy, meat, seafood, whole grains, beans, lentils, nuts, and seeds, as opposed to ultra-processed foods can help to organically cut calorie intake without actually counting calories. Generally speaking, whole foods are more nutrient-dense and satiating than processed foods, which have been engineered to be hyper-palatable thanks to their high concentrations of added sugar and oils. Not only do these added sugars and added oils have the potential to make processed foods higher in calories than homemade whole-food counterparts, but they have been shown to override the body’s natural hunger and fullness signals and lead to increased food consumption overall. (3) That is not to say that processed food has no place in a healthy diet or a weight loss goal, you can still indulge and enjoy a treat from time to time, however, addressing the quality of the food that you eat can help to limit overconsumption of calories by consuming more satiating and nutrient-dense foods.

3. Build Your Meals Around Protein

Compared to carbohydrates and fats, protein is the most satiating macronutrient. Consumption of protein has been shown to increase satiety, reduce hunger levels, support metabolic health, and promote weight loss. (4) Building your meals around a source of protein can help to ensure that you are consuming an adequate amount and it’s not being forgotten. Although the exact amount of protein required will vary from one person to the next based on individual needs, lifestyle factors, and goals, studies have shown that controlling for calorie intake and protein intake are the best indicators of success for weight loss. (5)(6) In fact, high-protein diets have been shown to lead to the consumption of 30% fewer calories than low-protein diets. (7) Therefore, by focusing on protein at every meal there is a potential to better support a reduction of calories and the creation of a calorie deficit without counting calories. So be it breakfast, lunch, dinner, or a snack, ensure that you are consuming a source of protein, make it the priority, and build your meal around it.

4. Use High-Volume Foods

Not only are fruits and vegetables highly nutritious and nutrient-dense but incorporating them in meals, along with protein, can help to provide increased levels of satiety and fullness. Compared to fats, proteins, and starches, fruits and vegetables are considered “high-volume” foods since, gram per gram, they contain fewer calories given they have higher water and fiber content. Focusing on high-volume foods at meals and snacks can help to keep you full since they quite literally keep your stomach fuller. In a 2019 study, when subjects eating foods low in caloric density, such as fruits and vegetables, are compared with those consuming foods richer in calories, or calorie-dense foods, those on meal plans with higher calorie concentrations were found to consume twice as many calories per day in order to satisfy their hunger. (8) Focusing on high-volume foods also allows for larger portion sizes with a limited impact on calorie intake.

5. Be Accurate with Portion Sizes

Although food quality is a beneficial tool in the weight loss tool kit, food quantity still matters. Creating a calorie deficit is essential for weight loss and even if you don’t want to count calories you still need to be mindful of how much you are eating. Unfortunately, even too many calories from salads, avocados, smoothies, and healthy whole foods can impair a weight loss goal if you are over-consuming for your caloric needs. If you don’t want to count calories, weigh or measure your food, your hand is a great tool that you can use to help estimate portion sizes. Using your hand as a guide, a portion of protein = 1 palm, a portion of carbohydrates = 1 cupped hand, a portion of vegetables = 1 fist, and a portion of fat = 1 thumb. The reason this method is useful is that your hand size is proportionate to you; a 5’2 female and 6’0 male will have different size hands yet proportionate to their body, making it a simple yet effective way to determine your personal portion size. Not to mention, the size of your hand never changes and it’s highly convenient because it travels with you wherever you go.

6. Prioritize Resistance Training

Prioritizing nutrition is vital for weight loss, but exercise is equally important. There are two sides to the “calories in vs. calories out” equation and focusing on both sides is the most effective way to create a deficit, especially if you’re not counting calories. Although all forms of exercise are beneficial and can help to increase your overall daily energy expenditure (i.e. calories out), resistance training has been shown to have particular benefits when it comes to weight loss and fat loss. Although traditional cardiovascular exercise has the potential to burn more calories per exercise session, resistance training has been shown to provide more long-term weight loss benefits as it is more effective at building muscle and reducing fat tissue, which has a direct impact on metabolic rate. Increasing the amount of muscle tissue on your frame, which, in turn, increases the number of calories you burn at rest. Research has shown that resistance training is more effective at increasing resting metabolic rate compared to aerobic exercise when calorie intake is controlled for. (9) Moreover, since, pound per pound, muscle tissue is denser than fat tissue it physically takes up less space, so increasing the amount of muscle mass on your frame can help to provide a “leaner” look that is often desired with a goal of weight loss.

7. Look for Ways to Increase Movement (NEAT)

Although workouts and exercise are commonly discussed when it comes to weight loss and energy expenditure, general movement and activity are actually larger contributing factors to our total daily energy expenditure. An individual’s total daily energy expenditure (TDEE) is determined by their basal metabolic rate (BMR), thermic effect of food (TEF), and physical activity. Your BMR accounts for roughly 70% of the total calories burned in a day and TEF accounts for roughly 10%, while the remaining 20% is expended through physical activity. Overall all daily physical activity can be broken down into two separate categories; exercise activity thermogenesis (EAT) and non-exercise activity thermogenesis (NEAT). Exercise activity thermogenesis, or EAT, is composed of organized workouts and accounts for 5% of total expended energy, while non-exercise activity thermogenesis, or NEAT, is composed of general movement such as walking, doing dishes, vacuuming, mowing the lawn, standing, or tapping your toe, and accounts for up to 15% of your total daily energy expenditure. (10) So, although a run or trip to the gym is highly beneficial to support a goal of weight loss, simply increasing your general movement throughout the day has three times the potential to support a goal of weight loss. If you are looking to lose weight without counting calories, look for ways to increase your movement during the day, as this is a major area of opportunity for most people.

8. Eat as Mindfully as Possible

Mindless eating is the nemesis of a weight loss goal. Although it happens to the best of us, those extra bites, bits, and binges can quickly and easily add up and make maintaining a calorie deficit more difficult than ideal. Learning to listen to and pay attention to your own hunger signals is one of the greatest gifts you can give to yourself and one of the best tools you can add to your nutrition toolkit. Everyone has a different relationship with food and some individuals may require more support or greater intervention than others, however, generally speaking, there are some simple behaviors that you can implement to be a little more mindful of what you are eating. For instance, aim to eat all meals sitting down, as opposed to standing or walking, and do your best to chew, take your time, and eat slowly. Try to remove all digital distractions, such as phones, TVs, or tablets, eat attentively, and focus on tastes and texture. As you eat, pay attention and try to note as you are starting to feel full. Although the practice of mindful eating is something that can be difficult to grasp, and may even feel annoying at first, your body is the best nutrition coach you will ever have so it’s important that you learn to listen to it.

9. Get Good Sleep

Sleep is a highly underrated factor in weight loss. Along with stress, your sleep has a direct impact on your hormones and hunger signals. Lack of sleep and poor quality sleep can lead to imbalances in insulin, leptin, ghrelin cortisol, and many other hormones, which have a profound impact on weight. Studies have shown that disruption in the hunger hormones leptin and ghrelin in sleep-deprived individuals leads to increased appetite and increased risk of obesity. (11)(12) Another study demonstrated individuals who were sleep-deprived experienced an increase in late-night snacking and were more likely to reach for high-sugar and refined carb snacks, while another study found that sleeping too little led people to eat larger portions. (13)(14) In short, poor sleep or lack of sleep has the potential to disrupt hormones, increase hunger and decrease self-control and decision-making around food, therefore, getting good quality sleep is a vital tool in losing weight without counting calories.

10. Aim for (at least) 80/20 Consistency

Calories are king when it comes to weight loss, but consistency is queen. Eating one salad will not make you lose weight, the same way eating one cookie will not make you gain weight – it’s about the big picture. In order to support a goal of weight loss, you must ensure that you are in a calorie deficit consistently over a long period of time. Therefore, you must focus on prioritizing whole foods, limiting liquid calories, focusing on protein, consuming fruit and vegetables, and being mindful of portion sizes on a regular basis, not just once in a while.

11. Be Honest With Yourself

When it comes to a goal of weight loss, honesty is the best policy. Telling yourself that you’re doing one thing while actually doing another is not going to help you progress towards your goals. If you are looking to lose weight without counting calories it’s important that you take an unbiased look at what you are doing and what you’re not doing. If you’re struggling or you hit a weight loss plateau, it’s important that you check in with yourself and ask some hard-hitting questions. Am I actually eating mostly whole foods? Am I really prioritizing protein? Am I drinking too much on the weekend? Am I really getting enough activity? Am I truly being as consistent as I’m telling myself I am? If you’re not going to use calorie counting as an accountability tool, you really need to ensure that you are holding yourself accountable to food and lifestyle choices that support the “calories in vs. calories out” equation. It’s not about beating yourself up, it’s about keeping it real and continuously taking action and making choices that support your goals.

The Bottom Line

To support a goal of weight loss you must learn to make food and lifestyle choices that support a calorie deficit. Although calorie counting works for some, it’s not for everyone, and there are plenty of other strategies and habits that you can implement to lose weight without counting calories or points. By focusing on whole foods, consuming adequate protein, increasing your intake of fruits and vegetables, increasing activity and movement, prioritizing sleep, and eating mindfully, you can work on building habits that support a goal of weight loss without tracking a thing.

Apple Cinnamon Pancakes

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Light, fluffy, and filled with cinnamon and fresh apples, these healthy apple cinnamon pancakes are the perfect recipe for a cozy weekend brunch. Serve these apple pancakes on their own, with maple syrup, or with a sweet and sticky apple topping for a hearty fall-inspired feast.

Apple Cinnamon Pancakes

Although any apple will work in this recipe, I think a slightly firmer and crisper apple; such as Royal Gala, Cortland, Honeycrisp, or Empire, works particularly well as the texture tends to hold up better during the cooking process. For the ultimate apple cinnamon flavor, I included fresh apple directly in the pancake batter and as a topping, however, you could certainly do one or the other if you prefer.

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Apple Cinnamon Pancakes

Apple Cinnamon Pancakes

Author: Stephanie Kay

Light, fluffy and healthy apple cinnamon pancakes. Serve them on their own or with a sweet apple topping for an ultimate weekend brunch.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 15 minutes
  • Total Time: 25 minutes
  • Yield: 8 pancakes 1x
  • Category: Breakfast
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Ingredients

Pancakes:

  • 1 cup all-purpose flour
  • 2 tablespoons sugar
  • 2 teaspoons baking powder
  • 1/2 teaspoon salt
  • 1 teaspoon cinnamon
  • 1 cup milk
  • 2 tablespoons butter, melted
  • 1 egg
  • 1 teaspoon vanilla extract
  • 1 apple, peeled and diced

Apple Topping (optional):

  • 2 apples, diced
  • 2 tablespoons butter
  • 1/2 teaspoon cinnamon
  • 2 tablespoons maple syrup

Instructions

  1. In a medium bowl, add flour, sugar, baking powder, salt, and cinnamon, and stir until well combined.
  2. In a large bowl, add milk, egg, melted butter, and vanilla extract, and whisk until well combined. Add the dry mixture to the wet mixture and mix gently to combine. Add diced apple and gently fold into the mixture – be careful not to over mix the batter.
  3. Heat a griddle or pan to medium heat, add a knob of butter, and allow to melt.  Working in batches, add a 1/4 cup of the batter to the griddle or pan and cook until bubbling on top, flip and cook for an additional 1-2 minutes per side until golden brown.
  4. Continue this process until all of the batter is done. You can store the cooked pancakes in the oven at 200°F to keep them warm.
  5. Optional: While the pancakes are cooking, prepare the topping. In a small pan or saucepan, add butter, diced apples, and cinnamon, and cook on medium heat for 3-5 minutes until apples are tender. Once tender, add maple syrup, stir to combine, and allow to cook for an additional 1-2 minutes. If the mixture gets too “sticky” simply add a splash of water to loosen it up.
  6. Once complete, serve pancakes with apple topping and/or additional maple syrup.

Nutrition

  • Serving Size: 1 pancake
  • Calories: 135 calories
  • Sugar: 7 grams
  • Fat: 4 grams
  • Carbohydrates: 21 grams
  • Fiber: 1 gram
  • Protein: 4 grams

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Veggie Hummus Sandwich

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Filled with cucumber, tomato, red onion, and leafy greens, this hummus sandwich is perfect for a quick and easy lunch. Whether you’re eating at home, packing an office lunch, or packing a school lunch, this veggie-packed sandwich is a healthy, hearty, and high-fiber meal.

Hummus Sandwich

Part of the reason I love a hummus sandwich so much is that it’s so incredibly versatile. With so many different styles of bread, flavors of hummus, and vegetables to choose from, you can easily create endless versions of this simple sandwich. Be it sourdough bread and garlic hummus, sprouted grain bread and roasted red pepper hummus, or seedy bread and spicy hummus, this veggie hummus sandwich recipe is a quick and healthy lunch idea that you can keep coming back to at any time of the year.

How to Make a Healthy Hummus Sandwich

  • Pick your bread. A good sandwich begins with good bread. While any type of bread with work in a hummus sandwich, I find seedy bread works particularly well.
  • Spread with hummus. You can use any brand or flavor of hummus that you like or, better yet, make homemade hummus if you’re feeling up to it!
  • Add veggies. You can add any combination of raw or grilled vegetables you like.

Although this recipe calls for cucumber, tomato, red onion, and leafy greens, you can certainly mix and match the vegetables as you like; shredded carrots, shredded cabbage, roasted red peppers, and sprouts would all work particularly well. Not to mention, a slice of cheddar cheese or avocado always makes a lovely addition to any hummus sandwich.

Veggie Hummus Sandwich

Veggie and Hummus Sandwich

Once prepared this hummus sandwich can easily be stored in the fridge for one day, however, I don’t recommend leaving it any longer than this. While the veggies and hummus will last, the high moisture level of the ingredients may leave you with a soggy sandwich so it’s best to make this hummus sandwich right before eating or the night before.

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Veggie Hummus Sandwich

Veggie Hummus Sandwich

Author: Stephanie Kay

Filled with cucumber, tomato, red onion, and leafy greens, this hummus sandwich is a veggie-packed meal. Feel free to add a slice of cheese for a boost of healthy fats and protein if you like.

  • Author: Stephanie Kay
  • Prep Time: 5 minutes
  • Total Time: 5 minutes
  • Yield: 1 sandwich 1x
  • Category: Sandwich
  • Cuisine: Mediterranean
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Ingredients

  • 2 slices of bread, of your choice
  • 3 tablespoon hummus, of your choice
  • 6 slices cucumber, thin
  • 4 slices tomato, thin
  • 4 slices red onion, thin
  • 1/2 cup mixed greens
  • 1 oz. cheddar cheese (optional)
  • Salt
  • Pepper

Instructions

  1. Lay the slices of bread on a cutting board and spread each slice with 1/2 of the hummus.
  2. Add cucumber, tomato, and cheese (optional) to one slice and season with salt and pepper, add leafy greens and red onion to the other slice, then combine slices of bread to form a sandwich.
  3. This sandwich can be served immediately or wrapped in plastic wrap, aluminum foil, or stored in an airtight container for up to 24 hours.

Nutrition

  • Serving Size: 1 sandwich
  • Calories: 464 calories
  • Sugar: 16 grams
  • Fat: 16 grams
  • Carbohydrates: 66 grams
  • Fiber: 8 grams
  • Protein: 19 grams

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Chicken Pesto Pasta

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Made with penne pasta, basil pesto, chicken, and broccoli, this chicken pesto pasta is a well-balanced meal complete with fiber, protein, and healthy fats! Not only does this recipe work well as a healthy weeknight meal but also keeps well in the fridge making it a wonderful meal prep idea for healthy weekday lunches.

Chicken Pesto Pasta with Broccoli

I used penne pasta in my recipe, however, you could certainly use spaghetti, fettuccine, or bow-tie pasta if you prefer – any style of pasta will work! You could also add a splash of heavy cream or milk to the dish if you wanted to create a creamier sauce or add extra vegetables in the form of tomatoes or asparagus for an added boost of fiber.

Regardless of which route you go, this pesto pasta is sure to be a great addition to your weeknight dinner repertoire, as it works well all year long.

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Chicken Pesto Pasta with Broccoli

Chicken Pesto Pasta

Author: Stephanie Kay

This healthy chicken pesto pasta with broccoli is a quick and easy recipe you can whip up any time of the year. Feel free to add extra veggies or a splash of cream for an extra creamy sauce.

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

  • 6 ounces (170 grams) penne pasta, dry
  • 1 chicken breast
  • 1 tablespoon olive oil
  • 1 clove garlic, minced
  • 1 pinch red chili flakes
  • 1 1/2 cups broccoli, florets
  • 1/4 cup basil pesto
  • Salt
  • Pepper
  • Parmesan cheese, to serve

Instructions

  1. Bring a large pot of well-salted water to a boil. Add pasta and cook according to package directions. With 2-minutes remaining, add broccoli florets to the pot, scooping 1-cup of pasta water out of the pot. Then, once cooked, drain pasta and broccoli and set aside.
  2. Place chicken breast on a cutting board, sliced into thin strips, and season generously with salt and pepper on both sides.
  3. In a large pan on medium-high heat, warm olive oil. Add sliced chicken, minced garlic, and chili flakes and cook for 1-2 minutes per side or until the chicken is lightly browned.
  4. Once cooked, add the pasta and pesto to the pan with the chicken and toss until everything is well coated. If you find the mixture too thick, add a splash of the reserved pasta water until a smooth consistency is reached.
  5. Once cooked, divide the mixture evenly across two bowls and top with freshly grated parmesan to serve.

Nutrition

  • Serving Size: 1 serving
  • Calories: 617 calories
  • Sugar: 4 grams
  • Fat: 26 grams
  • Carbohydrates: 63 grams
  • Fiber: 5 grams
  • Protein: 33 grams

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Cheesecake Dip

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Love cream cheese? You’re going to love this cheesecake dip. Made with only 5-ingredients and ready in less than 5 minutes, this no-bake cheesecake dip is a sweet treat and delicious served with fresh fruit, cookies, or pretzels as a fun and family-friendly dessert.

No-Bake Cheesecake Dip with Fruit

This sweet cream cheese dip tastes just like cheesecake and is a fun way to satisfy a sweet tooth in a slightly lighter way.  I used honey in my recipes because I like the flavor and creamy texture it provides, however, you could easily use equal parts powdered sugar if you don’t like the taste of honey.

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No-Bake Cheesecake Dip with Fruit

Cheesecake Dip

Author: Stephanie Kay

This sweet cream cheese dip is everything that you love about cheesecake in a dip! Serve this no-bake dip with fruit and sweet treats as a fun and healthy snack or dessert.

  • Author: Stephanie Kay
  • Prep Time: 5 minutes
  • Total Time: 5 minutes
  • Yield: 10 servings 1x
  • Category: Dessert
  • Method: By Hand
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Ingredients

  • 1 cup cream cheese, room temperature
  • 1/3 cup honey, runny
  • 3 tablespoons milk
  • 1 teaspoon lemon juice
  • 1/2 teaspoon vanilla extract

Instructions

  1. In a medium bowl, add cream cheese, honey, milk, lemon juice, and vanilla extract, and whisk until well combined. If you are using cream cheese directly out of the fridge it will be difficult to blend so be sure you are using room temperature cream cheese to ensure it blends well.
  2. If you find the mixture too thick, simply add a splash of milk to loosen it up. Taste and adjust with additional honey or vanilla as needed.
  3. Once mixed, transfer the dip to a small bowl and serve with fresh fruit and sweet treats of your choice.

Nutrition

  • Serving Size: 1 serving
  • Calories: 118 calories
  • Sugar: 11 grams
  • Fat: 8 grams
  • Carbohydrates: 11 grams
  • Fiber: 0 grams
  • Protein: 2 grams

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Fiesta Chicken Rice Bowls

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Looking for a quick and easy meal prep idea? Look no further than these fiesta chicken rice bowls. Made with chicken, rice, bell peppers, and Mexican spices, these fajita-inspired chicken rice bowls are a well-balanced meal packed full of protein, carbohydrates, and vegetables.

Mexican Chicken Rice Bowls

I used white rice in these chicken and rice bowls, however, you could certainly use brown rice if you prefer. Although brown rice is often touted as being the healthier option, the difference between white rice and brown rice is minimal and it’s truly more about preference. Plus, you can easily cut down on time and ingredients by using a pre-made or store-bought Mexican spice blend or fajita seasoning instead of the chili powder, cumin, paprika, and coriander blend I’ve recommended.

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Mexican Chicken Rice Bowls

Fiesta Chicken Rice Bowls

Author: Stephanie Kay

These fajita-inspired chicken rice bowls are filled with Mexican flavours and are a well-balanced combination of carbohydrates, protein, and vegetables.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Yield: 4 bowls 1x
  • Category: Mains
  • Method: Baked
  • Cuisine: Mexican
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Ingredients

  • 2 chicken breasts or 4 chicken thighs, boneless and skinless, sliced or cubed
  • 1 red bell pepper, cubed
  • 1 green bell pepper, cubed
  • 1 yellow bell pepper, cubed
  • 1 red onion, sliced or cubed
  • 2 tablespoons olive oil
  • 2 teaspoons chili powder
  • 1 1/2 teaspoons cumin
  • 1 teaspoon paprika
  • 1/2 teaspoon coriander
  • 1/4 teaspoon salt
  • 1 cup white rice, dry
  • 1 handful cilantro, roughly chopped
  • 1 lime, cut into wedges
  • Avocado, sliced, to serve
  • Salsa, to serve

Instructions

  1. Preheat the oven to 400°F.
  2. In a pot, combine the rice with 2 cups of water and a pinch of sea salt. Bring to a boil, then reduce to a simmer, and allow to cook covered for 15 minutes or until it can be fluffed with a fork.
  3. On a large baking sheet, add sliced chicken, bell peppers, and red onion.  Drizzle olive oil and sprinkle chilli powder, cumin, paprika, coriander, and salt across the chicken and vegetables.
  4. Using tongs, or your hands, toss the chicken and vegetables in the spices to ensure everything is well coated.
  5. Transfer the baking sheet to the oven and cook for 20 minutes or until chicken is cooked through and vegetables are tender.
  6. Once everything is cooked, divide the rice and chicken mixture across 4 containers evenly. Top each serving with a wedge of lime, fresh coriander, avocado and salsa to your liking.
  7. Once prepared, the chicken rice bowls can be stored in airtight containers in the fridge for up to 5 days.

Nutrition

  • Serving Size: 1 bowl
  • Calories: 382 calories
  • Sugar: 4 grams
  • Fat: 10 grams
  • Carbohydrates: 48 grams
  • Fiber: 4 grams
  • Protein: 24 grams

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Peach Oatmeal Muffins

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Light and fluffy, and filled with fresh peaches and rolled oats, these healthy peach oatmeal muffins are a family-friendly recipe that works well as a simple breakfast or healthy snack.

Tender, juicy, and bursting with flavour, peaches are my favourite summer fruit. Not only are they absolutely delicious, but peaches are also a great source of carbohydrates, fibre, vitamins and minerals, making them a nutritious snack or great addition to any baked good, like these peach oatmeal muffins. Although you can technically use canned peaches in this recipe, fresh peaches provide a delicate texture and flavour you just can’t get from the canned variety, and they are a perfect way to showcase this fluffy, furry and flavourful seasonal fruit.

Healthy Peach Muffins

Healthy Peach Muffins

These peach muffins call for quick-cooking or rolled oats, however, I suggest quick-cooking oats because I think they provide a softer and moister texture. And you can certainly use whole wheat flour instead of all-purpose if you wanted to add an extra boost of fibre. Regardless of what route you go, the fresh peaches are sure to add the perfect touch of natural sweetness and moisture to these peach oatmeal muffins.

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Peach Oatmeal Muffins

Peach Oatmeal Muffins

Author: Stephanie Kay

Healthy peach muffins! Made with fresh peaches and rolled oats, these peach oatmeal muffins are a healthy and delicious treat.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 30 minutes
  • Total Time: 40 minutes
  • Yield: 12 muffins 1x
  • Category: Snack
  • Method: Baked
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Ingredients

  • 1 1/4 cups all-purpose flour
  • 3/4 cups oats, quick-cooking or rolled
  • 1 teaspoon baking soda
  • 1 teaspoon baking powder
  • 1/2 teaspoon salt
  • 4 tablespoons butter, melted
  • 1/3 cup brown sugar
  • 1/3 cup white sugar
  • 1 teaspoon vanilla extract
  • 1 egg
  • 3/4 cup sour cream
  • 1/2 cup milk
  • 1 1/2 cups peaches, chopped into bite-size pieces

Instructions

  1. Preheat the oven to 350°F and lightly grease a 12-cup muffin tin with butter.
  2. In a medium bowl, combine the flour, oats, baking soda, baking powder, and salt, and whisk to combine.
  3. In a large bowl, add the melted butter and sugar and beat or whisk until well combined. Add vanilla, egg, milk, and sour cream and beat or whisk again to combine.
  4. Transfer the flour mixture into the large bowl with the wet mixture and gently mix to combine. Add the chopped peaches and gently fold them into the batter.
  5. Spoon the batter into the muffin cups, dividing it evenly to make 12 muffins. (If desired, thinly slice an additional peach and add a slice on top of each muffin cup.)
  6. Transfer the muffin tin to the oven and bake for 30-35 minutes until a toothpick inserted into a muffin comes out clean.
  7. Once baked, allow to cool slightly, then transfer the muffins to a cooling rack and allow to cool to room temperature.
  8. The muffins can be served immediately, stored in an airtight container in the fridge for 5 days, or frozen for up to 3 months.

Nutrition

  • Serving Size: 1 muffin
  • Calories: 152 calories
  • Sugar: 13 grams
  • Fat: 6 grams
  • Carbohydrates: 28 grams
  • Fiber: 2 grams
  • Protein: 4 grams

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Creamy Buckwheat Porridge

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Made with buckwheat groats, cardamom, almond butter, and dates, this warm and creamy buckwheat porridge is a hearty and healthy breakfast. Plus, the use of buckwheat and almond milk makes this recipe gluten-free, dairy-free, and vegan for everyone to enjoy!

Creamy Buckwheat Porridge

Although I used almond milk in this recipe, you can certainly use any plant-based or non-dairy milk that you like; oat milk and cashew milk would work particularly well. I opted to blend the buckwheat groats prior to cooking to create a rich and creamy texture, however, you can also cook them whole for a chunkier and heartier porridge if you like.

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Creamy Buckwheat Porridge

Creamy Buckwheat Porridge

Author: Stephanie Kay

If you are a fan of oatmeal for breakfast, I highly suggest that you give this warm buckwheat porridge a try. Not only is it just as easy to prepare, but once blended it has a rich and creamy porridge-like texture.

  • Author: Stephanie Kay
  • Prep Time: 5 minutes
  • Cook Time: 5 minutes
  • Total Time: 10 minutes
  • Yield: 1 serving 1x
  • Category: Breakfast
  • Method: Blender & Stovetop
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Ingredients

  • 1/2 cup buckwheat groats, raw
  • 1/2 cup almond milk
  • 1/4 teaspoon vanilla extract
  • 1/4 teaspoon cardamom, ground
  • 1 tablespoon almond butter
  • 1 Medjool dates, pitted
  • Salt

Instructions

  1. In a bowl, cover buckwheat groats with water and soak overnight or for at least 2 hours. In the morning, or when soaked, strain water and rinse well.
  2. Place the strained buckwheat groats into a blender and blitz a few times to help break them down.
  3. Add milk, vanilla extract, ground cardamom, almond butter, pitted date, and a pinch of salt to the blender and process the mixture until a creamy and smooth consistency forms.
  4. Add the mixture to a saucepan on low-medium heat and cook for about 2-3  minutes, stirring occasionally, to help the mixture warm and thicken. If you find the mixture too thick, add an additional splash of almond milk until the desired consistency is reached.
  5. Once heated, transfer the buckwheat to a bowl and serve as is or add toppings of your choice.

Nutrition

  • Serving Size: 1 bowl
  • Calories: 472 calories
  • Sugar: 17 grams
  • Fat: 13 grams
  • Carbohydrates: 84 grams
  • Fiber: 12 grams
  • Protein: 14 grams

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Lemon Paprika Chicken

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Ready in under 30 minutes, this lemon paprika chicken marinade is perfect for a healthy weeknight meal. The simple combination of ingredients easily creates a moist, tender, and juicy chicken dish the whole family is sure to love.

Baked Lemon Paprika Chicken

I used smoked paprika in this recipe because I think it adds an extra depth of flavour, however, you could certainly use sweet or spicy paprika if you prefer. Although it will alter the flavour slightly, this recipe will still create a delicious and tender chicken breast ready to serve with some fluffy rice and roasted vegetables for a simple and well-balanced meal.

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Baked Lemon Paprika Chicken

Lemon Paprika Chicken

Author: Stephanie Kay

This lemon paprika chicken marinade is perfect for a quick and easy baked chicken dinner. Although this recipe calls for chicken breasts, you could certainly use chicken thighs or chicken legs if you prefer.

  • Author: Stephanie Kay
  • Prep Time: 5 minutes
  • Cook Time: 20 minutes
  • Total Time: 25 minutes
  • Yield: 4 servings 1x
  • Category: Main
  • Method: Baked
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Ingredients

  • 4 chicken breasts, boneless
  • 3 tablespoons olive oil
  • 1 lemon, juiced
  • 1 teaspoon honey
  • 1 tablespoon smoked paprika
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon salt

Instructions

  1. Preheat the oven to 400°F.
  2. In a large bowl, add the olive oil, lemon juice, honey, smoked paprika, garlic powder, and salt, and whisk until well combined.
  3. Add the chicken breast to the bowl and, using tongs or your hands, turn the chicken breasts in the marinade until well coated. If time permits, allow the chicken to sit in the marinade for 30 minutes. This will allow for better flavour, however, it is not necessary.
  4. Transfer the chicken breasts to a baking dish, pouring any excess marinade over the chicken in the baking dish, and then transfer the dish to the oven and bake the chicken for 20-25 minutes, or until the thickest part of the chicken breast reaches 165°F.
  5. Once cooked, remove the chicken from the oven and allow to rest for at least 5 minutes before serving. This will help to ensure the chicken breasts remain moist and the juices do not run when sliced.
  6. Once cooled, the chicken can be served immediately or stored in an airtight container for up to 5 days.

Nutrition

  • Serving Size: 4oz chicken breast
  • Calories: 240 calories
  • Sugar: 2 grams
  • Fat: 14 grams
  • Carbohydrates: 4 grams
  • Fiber: 0 grams
  • Protein: 26 grams

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Chocolate Almond Nice Cream

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Made with frozen banana, salty almond butter, and rich cocoa powder, this chocolate almond nice cream is a naturally sweetened and healthy treat. Plus, made with only 4 ingredients and ready in less than 5 minutes, this healthy nice cream recipe is quick and easy to make, making it a great way to satisfy a sweet tooth in a pinch.

Allow me to be clear, traditional ice cream can 100% be included in any healthy diet. In fact, I eat ice cream all of the time myself! However, if you’re looking to create a little balance, cut back on your sugar intake, or use up ripe bananas, nice cream is a great way to do it. Simply slice the bananas, freeze them, and then add them to a blender with a bit of almond butter and cocoa powder and you’ve got a rich and creamy ready-to-serve treat.

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Chocolate Almond Nice Cream

Author: Stephanie Kay

Made with only 4 ingredients, this chocolate almond nice cream is a delicious, sweet, and healthy treat. This recipe serves one, however, it can easily be doubled, tripled, or quadrupled to create multiple servings.

  • Author: Stephanie Kay
  • Prep Time: 5 minutes
  • Total Time: 5 minutes
  • Yield: 1 serving 1x
  • Category: Dessert
  • Method: Blender
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Ingredients

  • 1 banana, sliced and frozen
  • 1 tablespoon almond butter
  • 1 tablespoon cocoa powder
  • 2 tablespoons milk or almond milk, plus more as needed

Instructions

  1. In a blender or small food processor, add the frozen sliced banana, almond butter, and cocoa powder, and pulse gently to combine.
  2. As needed, add milk in batches, you’re looking for a soft-serve ice cream consistency, thick enough to eat with a spoon.
  3. Once blended, transfer the nice cream into a small bowl and sprinkle with toppings of your choice.

Nutrition

  • Serving Size: 1 serving
  • Calories: 225 calories
  • Sugar: 15 grams
  • Fat: 11 grams
  • Carbohydrates: 34 grams
  • Fiber: 6 grams
  • Protein: 6 grams

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What Are Ancient Grains?

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In recent years, ancient grains have risen in popularity in Western culture and are often touted as being healthier alternatives to modern whole grains, but is it true? Here is a complete breakdown of the different grain varieties, their health benefits, and how to use them.

What Are Ancient Grains?

What are ancient grains?

Although there is no actual definition, the term ancient grains is generally used to describe a group of whole grains that have been largely unchanged over the last several hundred years. Unlike modern grains such as wheat, corn, and rice, which are constantly bred and changed, ancient grains have never been processed through hybridization or selective breeding, meaning, they are very similar to those consumed by ancestors or “ancient” populations thousands of years ago.

Ancient grains commonly include whole grains, such as spelt, barley, and millet, as well as pseudocereals, such as quinoa, buckwheat, and amaranth. Although modern wheat, which has been altered through hybridization, is not classified as an ancient grain, the wheat varieties einkorn, farro, Kamut (Khorasan wheat), and spelt remain relatively untouched and therefore are. Moreover, heirloom varieties of rice and corn, such as black rice, wild rice, and blue corn, are also considered ancient grains.

Overall, the term “ancient grains” is used as a marketing term by food manufacturers to promote grains that have been largely ignored by Western cultures and palates until recently.

List of Ancient Grains

While there is not exactly a fixed list, some of the more common ancient grains include (1):

  • Amaranth
  • Barley
  • Black Rice
  • Blue Corn
  • Buckwheat
  • Bulgur
  • Einkorn
  • Farro
  • Freekeh
  • Kamut
  • Millet
  • Quinoa
  • Sorghum
  • Spelt
  • Teff
  • Wild Rice

Amaranth is classified as a pseudocereal that is naturally gluten-free and rich in protein, fiber, micronutrients, and antioxidants. (2) It has an earthy taste and nutty texture and can easily be used in the place of rice, in salads, soups, or stews.

Barley is a cereal grain and a member of the grass family. Barley is one of the world’s earliest cultivated grains and provides fiber, vitamins, and minerals. (3) Barley is sold in hulled and pearled formats and, with a chewy texture and nutty flavor, can be used to make risottos, soups, stews, and salads.

Buckwheat is also classified as a pseudocereal. Whole buckwheat, also known as buckwheat groats, makes a wonderful porridge, while its flour is commonly used to make noodles, pancakes, crackers, and bread.

Einkorn, farro, Kamut, and spelt are varieties of wheat, often known as ancient wheat, that are untouched compared to modern wheat. Whole kernels or berries of these wheat grains can be used to make grain salads, added to soups or stews, while their flours are can be used in baking.

Bulgur and freekeh are not actual grains; rather, they are forms of processed cracked wheat. Although traditionally made of ancient wheat grains, bulgur and freekeh are more commonly made from modern durum wheat. (4) Both bulgur and freekeh make great additions to salads, side dishes, and pilafs.

Millet is a small, round ancient grain that is part of the grass family along with sorghum and teff. All three are good sources of fiber, vitamins, and minerals, and are naturally gluten-free. Millet, sorghum, and teff can all be sure to make porridge, salads, soups, stews, and baked goods such as pancakes, loaves, and bread.

Quinoa is a flowering plant in the amaranth family, technically a seed, that is classified as a pseudocereal. Quinoa is a naturally gluten-free grain, with vitamins, minerals, and plant compounds, as well as antioxidants, and works well in porridge, salads, soups, stews, and casseroles, or as a simple side dish or pilaf.

Benefits of Ancient Grains

Like all whole grains, ancient grains are food sources of complex carbohydrates, fiber, vitamins, and minerals. Many grains also contain healthy fats and moderate levels of vegetarian protein. Although the exact health benefits are unique to each variety, overall, some research suggests that individuals who regularly consume whole grains have a lower risk of heart disease, stroke, diabetes, and some cancers. (5)(6) The fiber-rich nature of these grains can also aid with digestion and may support overall gut health.

Are ancient grains healthy?

Ancient grains are certainly more nutritious than refined grains or processed grain products; however, they are equally as nutritious as all whole grains. Be it oats, barley, quinoa, or farro, all whole grains, ancient or not, have a place in a healthy diet. Although these grains have risen in popularity due to their “exotic” nature, more common whole grains such as rice, brown rice, oats, and wheat offer the same health benefits at a fraction of the cost.

The Bottom Line

Ancient grains is a term used to describe whole grains and pseudocereals that have never been processed through hybridization or selective breeding. Some of the most popular ancient grains include amaranth, barley, buckwheat, farro, millet, and quinoa, all of which are good sources of fiber, vitamins, and minerals. The regular consumption of whole grains has been linked to numerous health benefits including improved blood sugar, reduced inflammation, as well as lower risks of diabetes, heart disease, and cancer.

Wild Rice Salad

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Made with wild rice, radishes, snap peas, celery, and fresh herbs, and covered in a lemon-garlic dressing, this wild rice salad is filled with texture, colors, and flavor, and works well as light vegetarian lunch or simple side dish to any grilled meat.

Wild Rice Salad with Radish and Snap Peas

 

Although this recipe calls for wild rice, you can certainly make it with any type of rice that you enjoy; white, brown, red, or black rice would all work equally well. Not to mention, this recipe is a great way to use up any leftover rice you have in the fridge; just chop some veggies, add the dressing, and you’ve got a cold wild rice salad ready to go in minutes.

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Wild Rice Salad with Radishes and Snap Peas

Wild Rice Salad

Author: Stephanie Kay

A quick and easy wild rice salad! Filled with radishes, snap peas, fresh herbs and covered in a lemon-garlic dressing, this cold wild rice salad serves 2 to 3 as a main course or 4 to 6 as a side dish.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 40 minutes
  • Total Time: 50 minutes
  • Yield: 4 servings 1x
  • Category: Salad
  • Method: Stovetop
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Ingredients

  • 1 cup wild rice, dry
  • 8 radishes, halved and thinly sliced
  • 1 1/2 cups snap peas, thinly sliced
  • 3 stalks celery, thinly sliced
  • 1/2 cup parsley, finely chopped
  • 2 tablespoons dill, finely chopped
  • 4 tablespoons olive oil
  • 1 lemon, juiced
  • 1 clove garlic, minced
  • Salt
  • Pepper

Instructions

  1. Fill a medium saucepan with water, bring to a boil, add the rice, lower the heat, and simmer uncovered for about 40 minutes, or according to package directions, until the rice is tender but pleasantly chewy. Once cooked, strain to remove excess water, rinse with cold water to stop the cooking process, and then transfer it to a bowl to cool completely.
  2. While the rice is cooking, in a small bowl or jar, combine the olive oil, lemon juice, garlic, and a pinch of salt and pepper and mix until well combined.
  3. Once the rice has cooled, add the sliced radish, snap peas, and celery to the bowl with the rice and mix to combine. Add the chopped parsley and dill and toss again to combine.
  4. Drizzle the rice mixture with the dressing and toss until well combined, and season with a generous sprinkle of salt and pepper to taste.
  5. This wild rice salad can be served immediately or stored in an airtight container in the fridge for up to 3 days.

Nutrition

  • Serving Size: 1 serving
  • Calories: 313 calories
  • Sugar: 4 grams
  • Fat: 15 grams
  • Carbohydrates: 41 grams
  • Fiber: 5 grams
  • Protein: 9 grams

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About Stephanie

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

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