Stephanie Kay Nutrition

Stephanie Kay Nutrition

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Roasted Rhubarb Salad

Published on June 22, 2017 by Stephanie Kay

Tart, sweet and sticky, this rhubarb salad is a delicious summer side dish! Although typically known for desserts, rhubarb works incredibly well in sweet and savoury dishes, and this roasted rhubarb salad with goat cheese and walnuts shows us just that.

Rhubarb Salad

 

I’m going to be honest, the flavour in this salad totally took me by surprise and I am obsessed with it! Rhubarb is one of those vegetables that I always see at my farmers market, and although I have good intentions of buying it, I never quite know what to do with it. Aside from loading it into a Strawberry Rhubarb Crisp or making a compote, I had seen rhubarb used as a savoury topping to grilled meats, so I figured there must be a fun way to use it in a salad, and oh am I ever pleased I did!

The flavour of this roasted rhubarb salad is similar to adding fresh berries or fruit to a salad, it adds a burst of freshness without making it overly sweet. On its own, rhubarb is a very tart vegetable and I would not suggest adding it to the salad raw, however, when roasted (with a little drizzle of honey of course) it turns into the most tender and delicious treat. I opted to pair the soft and sweet rhubarb with some salty goat’s cheese and crunchy walnuts for a little contrast. The dressing for this salad is really simple because I wanted to showcase the rhubarb itself, but a balsamic dressing would work well too.

 

Roasted Rhubarb Salad

 

You can easily make the roasted rhubarb ahead of time, and add it to the salad as needed, but be sure to make a little extra because I can assure you you’ll be eating it right off the pan.

 

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Rhubarb Salad

Roasted Rhubarb Salad

Author: Stephanie Kay

This rhubarb salad calls for mixed greens, however, spinach or baby kale would work well too.

  • Author: Stephanie Kay
  • Prep Time: 20 minutes
  • Cook Time: 10 minutes
  • Total Time: 30 minutes
  • Yield: 6 servings 1x
  • Category: Salad
  • Method: Roasted & By Hand
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Ingredients

Rhubarb Salad:

  • 2 cups rhubarb, chopped
  • 2 tablespoons honey
  • Pinch of sea salt
  • 8 cups mixed spring greens
  • 1/2 cup walnuts, roughly chopped
  • 1/2 cup goat cheese, crumbled

Honey Mustard Dressing:

  • 3 tablespoons olive oil
  • 1 tablespoon red wine vinegar
  • 1 teaspoon honey
  • 1 teaspoon Dijon mustard
  • 1/4 teaspoon sea salt

Instructions

  1. Preheat oven to 450°F.
  2. Place chopped rhubarb a small bowl, drizzle in honey and pinch of sea salt and stir to ensure all pieces are well coated.
  3. Place the rhubarb on a baking sheet and transfer to the oven for 8 minutes until rhubarb is tender but not too mushy.
  4. While the rhubarb is cooking, make the dressing. Add olive oil, vinegar, mustard, honey and sea salt to a jar or bowl and whisk with a fork to combine.
  5. Once the rhubarb is roasted, remove it from the oven, set it aside and allow it to cool slightly.
  6. In a large salad bowl, combine the mixed greens, goat cheese and chopped walnuts, and top with roasted rhubarb.
  7. Drizzle with dressing to serve.
  8. Enjoy!

Nutrition

  • Serving Size: 1 serving
  • Calories: 218 calories
  • Sugar: 8 grams
  • Fat: 18 grams
  • Carbohydrates: 11 grams
  • Fiber: 2 grams
  • Protein: 7 grams

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Food and Exercise are Not a Transaction

Published on June 15, 2017 by Stephanie Kay

When it comes to improving health, food and exercise go hand in hand, as they are both vitally important tools in living well, feeling well, and improving longevity. However, it is important to understand that food and exercise are not a transaction, and therefore they should not be treated as one.

Food and Exercise are not a Transaction

 

“I worked out today, I deserve this chocolate.”

“I ate too much last night, I need to workout today.”

“Today is a rest day, so I can’t eat carbs.”

“I need to run 20 minutes to work off last night’s pizza.”

The concept that you need to earn your treats, and work off your indulgence is just plain incorrect, and it is damaging to people, myself included. For many women (and men) the above statements are all too familiar. In fact, those little phrases used to echo in my own ears all of the time; “I was good this week, I can have ice cream”, “I was bad this weekend, I need to get a workout in.” When I was in my twenties this is exactly how I operated, I treated food and exercise as a transaction. I wanted to be fit and look good, so I set big goals for myself, and when I went overboard with food or exercise, I would try to adjust the “transaction” with more exercise or food.

In theory, it makes sense. If you burn a few hundred calories on the elliptical at the gym, you can eat a few more hundred calories, and if you eat a few hundred calories too many, you can simply burn them off at the gym. Although this seems like a completely logical thought process, it turns out that our bodies don’t work like a mathematical equation. Food and exercise are both essential for health, but they do not work to offset each other.

The Purpose of Food

Let’s get one thing clear, food is fuel, but it is not only fuel.  From a biological perspective, the purpose of eating is survival. Food literally makes our bodies function, as it is one of our basic primal needs. If you think of the body like a car, the food we eat does much more than fuel our gas tanks. The food we eat provides us with the nuts and bolts to hold us together, the oil to run our engines, the transmission to help us run efficiently, windshield washer fluid, air conditioning, traffic signals, and the list goes on. The food we eat not only provides us with energy, but it makes up our brains, hormones, and immune system. There are literally millions of different uses for the food we eat, in fact, every single cell in our body is made out of the food we eat.

The Purpose of Exercise

I’ve got good news for you, you don’t need to exercise. Yup, you heard it here first. You don’t need to go to the gym, you don’t need to go for a run, and you don’t need to try the latest fitness craze. The only thing you need to do is move your body. The reason that we “need” to exercise is that our lifestyles have shifted from extremely active to extremely sedentary. Instead of hunting for our food or working on the farm, manually washing the laundry, or building a fire, we now drive to work, sit at the office and watch TV on the couch. When people are looking to lose weight, they are compelled with the need to join the gym, but truthfully, this is completely unnecessary. You don’t have to join the gym, you don’t need exercise equipment or the latest fitness gadget, what you need to do is move. You can walk to work, you can garden, you can hike in the woods or you can swim in the lake. What you need to do is find a way to move that you genuinely enjoy, without feeling like it is punishment.

Food is not a Reward, Exercise is not a Punishment

The purposes of eating and exercise are two completely separate entities and trying to combine them is a dangerous game. In fact, when you really look at it, it’s quite silly. If you are being good to your body, by eating “good” food, then why would you need to reward yourself with a treat? Isn’t being good to your body reward enough? From a young age, we are conditioned to look at food as a reward. You do well in school – you deserve a treat. You win your soccer game – you go out for ice cream. Even as an adult, when things are stressful at work there seem to be more pastries and chocolates lying around the office.

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If you are being good to your body, by eating “good” food, then why would you need to reward yourself with a treat? Isn’t being good to your body reward enough?

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I want to make one thing clear, I enjoy treats, and think you should do, I just don’t want to use them as a transaction for exercise. I want people to have ice cream on warm summer days, I want people to drink wine at the party, and I want people to order their favorite pizza on a Friday night. What I don’t want, is for people to enjoy these indulgences only to feel guilty (literally) minutes later, and then feel the need to “work them off”. In fact, I need you to know that “working off your treats” is an impossible thing to do. You can not gain 10 pounds overnight from eating a pint of ice cream, and you can not lose 10 pounds the next morning by going for a run. The body does not work like that – it is physically impossible.

Your Food Choices Don’t Define You

Although the idea of labeling foods as “good” or “bad” may seem like a helpful way to guide our food choices, it does not set us up for success. The issue with defining foods as “good” or “bad” is that people allow their choices to define them; eat something “good” and you are being good, eat something “bad” and you are being bad. In doing so, we create a vicious cycle that people can’t escape; I ate a bad food, therefore I am a bad person, I deserve to be punished, so I need to go workout.

Eating a “bad” food does not make you a bad person, it just means you ate some food. Every time you eat something, you are making a conscious decision to understand the consequences (if any) of your choice. In contrast, going to workout does not make you a “good” person, or deserving of a treat. If you chose to exercise (or move your body) you are simply allowing it to do what it was designed to do.

Shifting Your Mindset

The idea that food and exercise are a transaction is very easy to get caught up in; ads remind us to look for food items with “only 100 calories” and fitness apps help us track how many calories we burned in our workout. Of course, regardless of where you are in your health journey, it is important to consider how much you are moving your body and what foods you choose to eat, but you do not need to compare them to each other. Treating food and exercise as a transaction does not work because they are not a transaction. Food feeds your body, and it also feeds your soul. Eating mindfully with people you love or celebrating a special event with food nourishes your body in an intangible way. Moving your body is not about decreasing your body fat percentage, it is about thriving, living a life you love, and supporting your longevity.

The Bottom Line

So, you don’t need to count your calories, you don’t need to track your fitness and you don’t need to compare your food to your fitness. The way you treat your body is a representation of how you feel about your body, so you simply need to treat it with love.

Pico de Gallo (Fresh Salsa)

Published on June 14, 2017 by Stephanie Kay

Pico de gallo, also known as salsa fresca, salsa cruda or fresh salsa, is a type of fresh salsa used in Mexican cuisine that is made of chopped tomato, onion, Serrano peppers, with salt, cumin, lime juice, and cilantro. This pico de gallo recipe is my take on the classic recipe.

Pico de Gallo

 

I love fresh salsa; it’s incredibly fragrant and you can honestly add it to just about any dish. I used to always buy the jarred stuff and use it as a healthy condiment to add more flavour to meals, but when I realized how easy it was to make the fresh stuff myself, I was hooked. Pico de gallo, also known as salsa fresca, is simply a chopped combination of fresh tomatoes, onion, jalapeno, cilantro, salt and lime juice, essentially an uncooked salsa. Like with most traditional dishes there are many variations, so this just happens to my personal version. I like to make a batch in advance and use it as a fresh and flavourful condiment to add to my meals. This pico de gallo goes well with any Mexican dish, but can also be added to eggs, salads or grilled meats or fish for extra flavour and spice.

 

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Pico de Gallo

Pico de Gallo (Fresh Salsa)

Author: Stephanie Kay

I’ve added a jalapeno to this pico de gallo recipe, but if you don’t like things too spicy, simply add half or omit it altogether.

  • Author: Stephanie Kay
  • Prep Time: 15 minutes
  • Total Time: 15 minutes
  • Yield: 10 servings 1x
  • Category: Sides
  • Method: By Hand
  • Cuisine: Mexican
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Ingredients

  • 5 firm tomatoes, diced
  • 1 jalapeno, seeds removed and diced
  • 1/2 white onion, diced
  • 1 clove garlic, minced
  • 1/2 cup cilantro, finely minced
  • 1 lime, juiced
  • 1 teaspoon sea salt

Instructions

  1. Chop the onion and mince the garlic. The finer that you can mince the garlic the better it will be, as it will add more flavour to the salsa. If you don’t have great knife skills you could also use a small food processor.
  2. Chop the tomatoes into 4 wedges, remove the seeds and dice the flesh into small bite size pieces.
  3. Remove the top of the jalapeno, slice it lengthwise and remove all of the seeds. Dice the flesh into small pieces.
  4. Add the onion, garlic, tomato, and jalapeno to a bowl. Season with sea salt, squeeze in the juice of one lime and toss well to combine.
  5. Roughly chop the cilantro into small pieces, add to the bowl and toss well to incorporate.
  6. Season with extra sea salt and lime juice to taste. As the pico de gallo sits, the flavour will incorporate together over time.
  7. Store in the fridge for 3-5 days.
  8. Enjoy!

Nutrition

  • Serving Size: 1 serving
  • Calories: 22 calories
  • Sugar: 3 grams
  • Fat: 0 grams
  • Carbohydrates: 5 grams
  • Fiber: 1 gram
  • Protein: 1 gram

Keywords: easy, homemade, healthy

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Easy Guacamole

Published on June 13, 2017 by Stephanie Kay

Ready in under 5 minutes, this quick and easy guacamole is simple to make and absolutely delicious. Whether it’s tacos, toast, or tortilla chips, guacamole is always a crowd-pleaser. Fortunately, guacamole is really easy to make and this easy guacamole recipe is exactly what you need to whip up a fresh batch in a pinch.

Easy Guacamole Recipe

 

The key to good guacamole is using ripe avocados; underripe avocados with be hard and lack flavour, while overripe avocados will just make the guacamole taste off.  Picking ripe avocados, or knowing when to use them, is not hard you just need to know what to look for, so here is a little tip. The simplest way to knowing if an avocado is ripe is to look under the stem; this part of the avocado will give you a sneak peek as to what is going on inside.

  • If it peels back easily and it is green underneath, you’ve got a ripe avocado.
  • If it is hard to peel back, your avocado needs a couple more days to ripen.
  • If it peels back very easily and is brown underneath, your avocado is overripe and you’ll find brown spots inside.

If you are buying avocado to make guacamole immediately, choose ripe avocados in the store, however, if you want to buy them ahead of time, buy avocados that are underripe to give them time to ripen. Trust me, this easy guacamole turns outs perfect every time and is best served with Pico de Gallo and a big bowl of tortilla chips.

 

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Quick & Easy Guacamole

Easy Guacamole

Author: Stephanie Kay

This easy guacamole ecipe calls for the addition of tomato, onion, and jalapeno, however, you could also add a 1/4 cup of pico de gallo if you were looking to make a fresh salsa as well.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Total Time: 10 minutes
  • Yield: 2 cups 1x
  • Category: Snacks
  • Method: By Hand
  • Cuisine: Mexican
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Ingredients

  • 3 avocados
  • 1 tomato, seed removed and finely diced
  • 1/4 small white onion, minced
  • 1 jalapeno, seeds removed and minced
  • 1/2 cup cilantro, roughly chopped
  • 1 lime, juiced

Instructions

  1. Cut the avocados in half and remove the pit. Spoon the flesh of the avocados into a bowl and gently mash the flesh with a fork to combine.
  2. Add the tomato, onion, jalapeno, sea salt and lime juice and stir gently to combine.
  3. Serve immediately, or if you want to store it in the fridge add an extra squeeze of lime juice to stop from browning and cover tightly.
  4. Enjoy!

Nutrition

  • Serving Size: 1/4 cup
  • Calories: 159 calories
  • Sugar: 2 grams
  • Fat: 13 grams
  • Carbohydrates: 12 grams
  • Fiber: 7 grams
  • Protein: 2 grams

Did you make this recipe?

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Gluten-Free Grains: A Complete Guide

Published on June 8, 2017 by Stephanie Kay

The popularity of gluten-free products has grown tremendously over the past few years, and therefore the question of whether or not to go gluten-free is a popular one. An estimated 1 in every 100 – 200 people in North America have Celiac Disease, many of which are undiagnosed, and are unable to digest gluten, making a gluten-free diet very beneficial for many. However, when it comes to gluten-free diets, there are many things to consider; Are all gluten-free options created equal? What should a gluten-free diet look like? And how do you know if you should go gluten-free? To help provide my answers, here is my quick guide to gluten-free grains.

Gluten-Free Grains

What is gluten?

Gluten refers to the proteins found in certain cereal grains’ endosperm, and it is composed of two main proteins; glutenin and gliadin. Although commonly found in wheat, gluten is also found in barley, rye, triticale (a grain that is a cross between wheat and rye), and some oats. When flour is mixed with water, it is the gluten proteins that form a sticky network that has a glue-like consistency to help provide shape to grain-based products. Gluten provides elasticity to dough making bread chewy, pizza dough elastic and noodles tender.

What are the concerns with gluten?

Gluten intolerance is one of the most common food sensitivity disease of the intestine, the most well-known being celiac disease. Individuals with celiac disease produce an abnormal immune response when breaking down gluten during digestion. The immune system of a celiac reacts negatively to the presence of gluten causing damage to the inner lining of their intestinal tract which decreases their ability to absorb nutrients, specifically iron, folate, calcium, Vitamin D, protein, and fat.

Although going gluten-free is not necessarily the answer to all of everyone’s health concerns, for many it can help. It has been suggested that even for those without celiac disease, gluten in the diet can cause inflammation in the body, disturb digestion, limit nutrient absorption, and therefore lead to other health concerns. This broad range of symptoms can include; weight gain, nutrition deficiencies, aching joints, depression, eczema, headaches, allergies, and chronic fatigue.

Gluten-Free vs. Free of Gluten

Whether a person has celiac disease or is concerned about gluten sensitivity, it is important to understand that there is a big difference in the way that you execute a gluten-free diet. Too often people implement a gluten-free diet by merely replacing their current bread, crackers, and granola bars with a gluten-free option, however, they are missing the mark. Although these food products might be “gluten-free”, they are just that, food products. Processed foods are processed foods whether they contain gluten or not, and can still be damaging to the intestinal tract and impact nutrient absorption. Swapping your morning cereal for gluten-free cereal, your lunch sandwich with gluten-free bread, and using gluten-free pasta at dinner does not mean that you are doing yourself any favors! Implementing a gluten-free diet in the most beneficial way means removing all processed foods, and when you need to use grains, opting for properly prepared whole grains, that do not contain gluten in the first place.

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Gluten Containing Grains

  • Wheat
  • Barley
  • Rye
  • Bulgur
  • Couscous
  • Kamut
  • Semolina
  • Spelt
  • Triticale
  • Oats*

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Gluten-Free Grains

  • Amaranth
  • Buckwheat
  • Corn
  • Quinoa
  • Rice
  • Sorghum
  • Tapioca
  • Teff
  • Millet
  • Oats*

[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text] Note: Oats are inherently gluten-free, however, the cross-contamination in production and factories cause gluten to be a concern. If you are looking to remove gluten, opt for certified gluten-free oats to ensure they are safe.

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The Impacts of Grain Preparation

Although the mainstream view of gluten intolerance is very black and white; you either have Celiac disease or you can chow down on bagels to your heart’s content, one might argue that there are many layers to this onion. Today, the way we grow, mill and process grains have changed dramatically from the way our ancestors once did. The wheat we grow today has been bred for higher yields and quicker returns, we no longer use traditional stone milling techniques for grinding flours and we no longer use traditional preparation methods, with long fermentation processes, for most of our grain products. The conventional methods for milling flours are more aggressive on wheat grains and destroy the germ which is the portion of the berry that contains its micronutrients. Grains contain a number of antinutrients such as phytic acid, enzyme inhibitors, complex sugars, and gluten, that help to protect the grain, however, can they bind with minerals in the digestive tract to block their absorption. Therefore, grains require careful preparation to help break down these antinutrients, one of which is gluten, to help “pre-digest” the grains making them more easily digested and the nutrients more bioavailable to our bodies.  For instance, bread was traditionally baked with a natural sourdough starter to make the dough rise. This natural sourdough starter is formed by bacteria and yeasts that exist naturally in the air and grow and multiply on grains, creating active live cultures which cause the dough to ferment which helps to break down the antinutrients. Today, in conventional and large-scale baking processes, long fermentation with natural yeasts is no longer used. Instead, factories will use dry active baker’s yeast, which significantly shortens the fermentation time, so the bread can be produced quicker with less effort. The concern is that this does not allow microbes to break down starches and proteins to allow for easier digestion and higher nutrient absorption. When not properly prepared, grains products including bread, cereals, and baked goods can be very damaging to the intestinal tract.

I am not suggesting that this is the sole cause or the answer to celiac disease or gluten sensitivity, however, I think it is important to consider the manner in which we process food has a huge impact on its digestibility and nutrient absorption.

Unconventional Uses of Gluten

In addition to actual grain-based products, the additional and unconventional uses of gluten have increased our exposure to gluten multiple-fold. Due to its elasticity, gluten is now commonly used as a binder or a thickener in many processed food items, which only increases our exposure to gluten in its many unfermented forms. Everything from salad dressings to soup stocks, cheesecake fillings, and energy bars can contain added gluten.

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Common Hidden Sources of Gluten

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  • Malt Vinegar
  • Broths
  • Imitation Bacon
  • Imitation Seafood
  • Marinades
  • Meat Balls
  • Meat Loaf

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  • Processed Meats
  • Sausages
  • Seitan
  • Soup Bases
  • Veggie Burgers
  • Soy Sauce
  • Tamari

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  • Energy Bars
  • Granola Bars
  • Candy Bars
  • Salad Dressings
  • Brown Rice Syrup
  • Cheesecake Filling
  • Supplements

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The Bottom Line

As with any food, it is important to consider that “one man’s food is another man’s poison”. Although a particular food might be considered “healthy” and work well for one individual, it might not work for another. For most people, without celiac disease, I typically recommend avoiding gluten in its unfermented forms and focusing on gluten-free grains as sources of carbohydrates in the diet; rice, quinoa, buckwheat, corn, and some oatmeal. If you are looking for bread, opt for a naturally leavened sourdough to ensure you are eating wheat in its fermented form. If you suspect an allergy or severe intolerance to gluten, contact a healthcare practitioner to set up testing.

Kale Caesar Salad

Published on June 8, 2017 by Stephanie Kay

If you love Caesar salad, you’re going to love this recipe! Made with crunchy kale, crispy bacon, and a creamy homemade Caesar dressing, this kale Caesar salad recipe is the delicious and nutritious at the same time. Whip it up as a main course, side dish, or a healthy appetizer.

Kale Caesar Salad

 

I’ve really been getting into my Instagram stories lately. Most of the time I’m just lip-syncing to 90s music and sharing pictures of my meals, but based on the feedback I’ve been getting, people are liking it, so I’m just going to keep going! I think the reason I enjoy it is that it gives me some real-time feedback from my community and the people that are following me. As much as I LOVE blogging and sharing recipes on here, it can be hard to know what people are enjoying and what people actually want more of, so it gives us a space to connect in a fun way. Last weekend, I shared a little video asking people to send me some of their recipe requests to help me come up with new topics and recipes for the blog, and I got a ton of responses – so, thank you! I really want to share recipes that people actually want and will use, so your requests are always welcome.

One of the requests that I received was for a good Caesar salad dressing, and I was pretty into the idea, so that’s what I’m sharing this week! Caesar salad is all about the salad dressing, and although the store-bought versions can be a little dodgy, it is actually pretty simple to make at home. Although most people think all creamy dressings are “unhealthy” that is certainly not the case. In fact, in my recent post for a simple homemade mayo, I went on a rant about why mayo and cream-based sauces are not created equal, to help dispel some of these food myths.

 

Kale Caesar Salad

 

In this recipe, I’ve swapped kale for romaine, but you can certainly use romaine instead or a combination of the two, and I kept things simple with some crispy bacon and fresh parmesan, but could certainly add a little protein in the form of chicken or steak to make this kale Caesar salad a deliciously complete meal.

 

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Kale Caesar Salad

Kale Caesar Salad

Author: Stephanie Kay

This kale Caesar salad recipe makes a great appetizer or side dish or can be served as a main course topped with grilled chicken or beef. The dressing can be made in advance and stored in the fridge for 3-5 days.

  • Author: Stephanie Kay
  • Prep Time: 15 minutes
  • Cook Time: 15 minutes
  • Total Time: 30 minutes
  • Yield: 6 servings 1x
  • Category: Salads, Sides
  • Cuisine: Paleo, Gluten-Free
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Ingredients

Kale Caesar Salad:

  • 1 head curly kale, washed and chopped
  • 6 slices bacon
  • 1/4 cup freshly grated parmesan

Caesar Dressing:

  • 1 egg yolk
  • 1 tablespoon Dijon mustard
  • 2 cloves garlic
  • 2 anchovy fillets OR 2 teaspoon capers
  • 1 lemon, juiced
  • 1/2 cup olive oil

Instructions

  1. Begin by cooking the bacon. Preheat the oven to 400°F, add bacon to a baking sheet and bake in the oven for 15 minutes until crispy. Alternatively, you can cook the bacon in a frying pan, I just find the oven much easier and cleaner in the oven.
  2. While the bacon is cooking, prepare the dressing. Add all ingredients, except the olive oil, to a small bowl or food processor and mix to combine. With the food processor running or while whisking, slowly drizzle in the olive oil in small batches to help emulsify until the dressing is thick and well combined. Once complete, set aside.
  3. Once the bacon is done cooking, transfer it to a paper towel to help absorb any excess oil, and chop into small bite-size pieces.
  4. Add the chopped kale to a bowl, add a sprinkle of sea salt, drizzle with half of the dressing, and use your hands to massage the dressing into the kale. The more you can massage it, the more tender the kale will be and more it will take on the flavour.
  5. Once the kale has been well massaged add additional dressing to taste. You may have a little leftover dressing, mine only used half, it just depends on the size of your head of kale.
  6. Top salad with chopped bacon and sprinkle with shaved parmesan.
  7. Serve and enjoy!

Nutrition

  • Serving Size: 1 serving
  • Calories: 230 calories
  • Sugar: 1 gram
  • Fat: 22 grams
  • Carbohydrates: 1 gram
  • Fiber: 0 grams
  • Protein: 7 grams

Keywords: easy, healthy

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Easy Homemade Mayo

Published on June 7, 2017 by Stephanie Kay

Learn how to make homemade mayonnaise with this quick and easy homemade mayo recipe.

Homemade Mayo

 

Mayo is one of those foods that people have oh-so-confused and, truth be told, I used to be rather confused about it myself. After spreading endless jars of mayo on my sandwiches as a kid, I swore it off for years never eating it for fear that it would cause me to pack on the pounds and grow my love handles. So allow me to break down some of the (many) confusing myths about mayo.

  • Mayonnaise is not a dairy product, there is no dairy in it.
  • Store-bought mayo is not the same as homemade mayo.
  • True mayo is made of whole foods; egg yolks, mustard, vinegar or lemon juice, and oil.
  • Egg yolks are healthy.
  • Mustard is healthy.
  • Vinegar is healthy, lemon juice is healthy.
  • Oil (the right kind) is healthy.
  • Therefore, the whole food combination of eggs yolks + mustard + vinegar + oil is healthy!

The difference between homemade mayo and store-bought mayo comes down to the format and quality of the ingredients. Mayonnaise is primarily made of oil, so choosing the right oil is imperative to ensuring your mayo is of good quality. When making a simple homemade mayo, it is best to opt for olive oil, avocado oil or melted ghee. It is best to avoid all vegetable oils, which is what store-bought versions contain, and opt for the most natural cooking oils to help create the best quality product. Not only are store-bought versions often made with canola or vegetable oil, but they also contain added sugars and preservatives.

 

Homemade Mayo Recipe

 

The easiest way to make mayonnaise at home is to use a food processor or handheld blender, however, if you don’t have either of these options a little elbow grease goes a long way! The key to getting the right consistency is to slowly add the oil in small batches to ensure a thick and creamy texture is created. Once you can make a simple homemade mayo, the flavor options are endless as it can be augmented to a flavored version, classic aioli, caesar dressing, tartar sauce, or anything else your heart desires.

 

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Homemade Mayo

Easy Homemade Mayo

Author: Stephanie Kay

This homemade mayo recipe can be made with lemon juice or vinegar and olive oil or avocado oil. All combination will turn out equally well!

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Total Time: 10 minutes
  • Yield: 1 1/2 Cups 1x
  • Category: Condiment
  • Method: Blender
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Ingredients

  • 2 egg yolks
  • 4 teaspoon lemon juice or white vinegar
  • 1 teaspoon Dijon mustard
  • 1 cup avocado oil or olive oil
  • Pinch of sea salt

Instructions

  1. Place the egg, Dijon mustard, vinegar and sea salt into a mixing bowl or food processor, and whisk to combine.
  2. While the food processor is running, or while whisking in a bowl, slowly drizzle in oil in small bathes until mayo thickens in texture.
  3. Season with a pinch of salt as needed. You can adjust the taste by adding a little more mustard or acid as needed.
  4. Store in a tightly sealed jar or container jar in the fridge for up to one week.

Nutrition

  • Serving Size: 1 tablespoon
  • Calories: 102 calories
  • Sugar: 0 grams
  • Fat: 12 grams
  • Carbohydrates: 0 grams
  • Fiber: 0 grams
  • Protein: 0 grams

Keywords: easy, healthy, blender, avocado oil, olive oil

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Natural Sugar vs Added Sugar

Published on May 31, 2017 by Stephanie Kay

Natural Sugar vs. Added Sugar

While most people already know that sugar is not good for them, many people are confused as to the difference between natural sugar and added sugar, and if they are in fact created equal. Look at any food label and you might see the word “sugar” but whether that sugar is added or naturally occurring makes a huge difference as to how harmful or beneficial it might be. So, it’s time to clarify the question, natural sugar vs. added sugar; what is the difference?

Natural Sugar vs Added Sugar: What's the Difference?

Natural Sugar vs Added Sugar – What’s the Difference?

Sugar is a form of carbohydrate, and much like a car runs on gasoline, our bodies run primarily on sugar. Sugar provides fuel for many of our body’s processes, including everything from our brain to our muscles and our nervous system. However, although sugar plays a vital role in our bodies, sugar comes in many forms, and not all forms are efficient forms of gasoline. When used appropriately, sugar can be very beneficial to our health, athletic performance, and even weight loss, which is why the format and quantity of sugar we consume are incredibly important. So, for starters, let’s define natural vs. added sugar.

What is Natural Sugar?

Natural sugars are sugars that are (you got it) naturally occurring in food; they are found in a whole food in its whole format. These forms of sugars are present in fruits, vegetables, dairy, grains, and legumes in the form of glucose, fructose, and lactose, or as complex carbohydrates that eventually break down into glucose. The benefit of natural sugars is that they come intact as part of a whole food complete with fiber, protein, vitamins, and minerals. These sugars provide a source of energy to the body, along with building blocks and tools the body can use such as vitamins and minerals. For example, an apple might contain 19 grams of naturally occurring sugars, but it also includes 5 grams of fiber and vitamin C. Every time we consume sugar, or any food, our body must process it which uses up energy and resources from the body. Essentially, natural sugars give more than they take from the body.

What is Added Sugar?

Whether it is straight-up white sugar or high fructose corn syrup, added sugars do not occur in their natural form. They are “free sugars” that have been removed from an original source and added to foods as a sweetener. Although these sugars can still provide a source of energy to the body, they are typically devoid of their own nutrients. For instance, a teaspoon of granulated white sugar might provide 4 grams of sugar to the body, but that’s it. These types of sugars typically do not contain any fiber, vitamins, or minerals, therefore they take more than they give to the body. The body must process these simple added sugars into energy however they do not come equipped with the tools and building blocks to support this process. Added sugars come in many forms, the most common are typically harvested from sugar cane and sugar beet, as well as sugars such as sucrose, dextrose, corn syrup, rice syrup, maltodextrin, or juice concentrate. In fact, there are over 100 different names for added sugar, so knowing what to look for can help make identifying them easier.

Natural Sugar vs. Added Sugar: The Confusion

One of the many reasons the question of natural vs added sugar has become confusing to consumers is because it is possible to take a natural sugar (such as fruit) and process it into an added sugar (such as fruit concentrate).  This is the gray area that food manufacturers thrive in because although most people are aware that simple white sugar is not good for them, many don’t realize that almost all added sugars are less than ideal. Without the fiber, vitamins, and minerals these sugars may have once contained, in excess, they can be very harmful to our health. The fiber present in naturally occurring sugars, such as fruits and vegetables, helps to slow down the digestion and absorption of these simple sugars, which helps to limit spikes in our blood sugar, keep us fuller longer, and reduce cravings, not to mention they provide nutrition to our bodies. Anything from the white sugar your put in your coffee, the syrup the drizzle of your oatmeal, the cane sugar in your almond milk, or the juice concentrate found in your smoothie are all added sugars.

But, What About Natural Sweeteners?

Another big area of confusion is the term “natural sweeteners”. Of course, there are some sweeteners that are more “natural” than high fructose corn syrup, however, these natural sweeteners still qualify as added sugar. Although you may use honey to sweeten your cookies, you are still adding it to the baking process, making honey an added sugar. (Unless you have found a magical cookie tree, in which case, holler at your girl!) When it comes to adding sweetness, natural sweeteners like maple syrup and honey are undoubtedly a much better choice than refined white sugar, but they still equally qualify as added sugars and should be used sparingly.

Reading Sugars on Food Labels

One of the biggest conundrums in the natural vs added sugar debate is how sugar is identified on food labels. When it comes to packaged food, at the present time it is difficult for consumers to determine if the amount of sugar identified on a nutrition label is coming from natural sugars or added sugars. For instance, look at a vanilla-flavored yogurt label. Given this food will have naturally occurring sugars (lactose) present, it is difficult to determine if the total number of sugars listed on the nutrition label are naturally occurring or present due to the added cane sugars. If you see the word sugar, sucrose, fruit concentrate, or any of the other pseudo names for sugar in the ingredients list, you can assume that at least a portion of the sugars present is from added sugars, which is less than ideal. Savvy consumers can help to determine where the majority of the sugar in that food is coming from by reading the ingredients list, bearing in mind that ingredients are listed in descending order, so the closer sugar is to the top of the list, the more added sugar is present. If there are no pseudo names for sugar included, you can assume that the grams of sugar on the nutrition label are naturally occurring sugars.

The Bottom Line

For most, the problem isn’t so much a teaspoon of sugar in their morning coffee or occasional homemade desserts, it is the grams of added sugar in day-to-day packaged goods like yogurts, bread, granola bars, or sports drinks. A little treat here and there is totally acceptable if the majority of your diet is well-balanced with naturally occurring sugars, protein, and healthy fats. So when it comes to natural vs added sugar, ensure that you are consuming the bulk of your sugars in their whole food formats, along with fiber, vitamins, and minerals, and save the added sugars for sweet treats on special occasions.

Simple Greek Salad

Published on May 30, 2017 by Stephanie Kay

This simple Greek salad is a fresh, fragrant, and colorful salad that pairs well with grilled meats or on its own for a simple lunch or dinner.

Simple Greek Salad

 

Greek food is one of my favorite things to eat out, and although I have yet to visit Greece, it is certainly on my travel bucket list. The thing I love the most about Greek food (at least the Greek food I’ve tasted) is how simple it is. Simple ingredients put together in simple ways that create maximum flavor. Although I am all for fancy restaurants and gastronomy from time to time, the food that really impresses me is simple food done exceptionally well. If you think that creating tasty dishes in the kitchen means that you need fancy ingredients and kitchen skills, think again. The best dishes are the ones that have been around for generations, passed down by family members, and the ones that use fresh and quality ingredients.

The key to this simple Greek salad is using a high-quality feta cheese. Feta is a brined curd white cheese made from sheep’s or goat’s milk or a mixture of the two. There are many varieties now available in grocery stores, but if possible opt for a Greek-style feta made of goat or sheep’s milk, as some stores now carry cow’s milk feta. My local farmers’ market sells sheep’s milk feta, so you can always try looking at yours to see what they might have available locally.

This recipe is my take on a classic Greek Salad using minimal ingredients for maximum flavor; fresh vegetables, studded with briny olives, and salty bites of feta make this salad irresistible and every bite interesting. This simple Greek salad is best made with tomatoes and cucumbers that are in season, but it will honestly work with any ones you can find!

 

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Simple Greek Salad

Simple Greek Salad

Author: Stephanie Kay

This simple Greek salad is a fresh, fragrant and colourful salad that pairs well with grilled meats or on its own as a great lunch or dinner.

  • Author: Stephanie Kay
  • Prep Time: 20 minutes
  • Total Time: 20 minutes
  • Yield: 4 servings 1x
  • Category: Salad
  • Method: By Hand
  • Cuisine: Greek
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Ingredients

Ingredients:

  • 5 tomatoes, diced
  • 1 green bell pepper, diced
  • 1/2 English cucumber, diced
  • 1/4 red onion, diced
  • 1 cup kalamata olives, pitted
  • 200g Feta Cheese

Dressing:

  • 2 cloves garlic, minced
  • 1 1/2 teaspoons dried oregano
  • 1/2 teaspoon Dijon mustard
  • 1/2 lemon, juiced
  • 2 tablespoons red wine vinegar
  • 1 teaspoon sea salt
  • 1/4 teaspoon black pepper
  • 1/4 cup extra virgin olive oil

Instructions

  1. In a small bowl, combine the dressing ingredients and whisk together until well combined. Set aside.
  2. Prepare the vegetables. Slice the cucumber lengthwise in half and then into quarters, and chop into 1/2 inch pieces. Cut the tomatoes into chunks. Core bell pepper and cut into chunks. Slice onion into thin strips.
  3. Add chopped cucumber, tomatoes, bell pepper, onion and olives to a bowl.
  4. Drizzle salad with dressing mixture and toss to combine. Crumble with goat cheese and toss gently again to combine.
  5. Set aside for 30 minutes to allow the flavours to blend.
  6. Serve and enjoy!

Nutrition

  • Serving Size: 1 serving
  • Calories: 230 calories
  • Sugar: 9 grams
  • Fat: 29 grams
  • Carbohydrates: 18 grams
  • Fiber: 5 grams
  • Protein: 10 grams

Keywords: easy, healthy, dressing

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Jalapeno Lime Chicken Burgers

Published on May 30, 2017 by Stephanie Kay

Moist, juicy and flavour-packed Jalapeno lime chicken burgers! Whether you are looking to limit your intake of red meat, or simply prefer chicken, these jalapeno lime chicken burgers are great served on a bun or as a salad topper for a fun and spicy meal.

Jalapeno Lime Chicken Burgers

 

Chicken burgers are notorious for being boring and dry but these jalapeno lime chicken burgers help to spice things up for a flavourful burger every time! When I hear the words “chicken burger”, I typically think of something dry, boring and unsavoury. That is likely because that describes most of the chicken burgers I have eaten in my years; they come out of a box at a family BBQ, are overcooked and are the blandest thing you have ever eaten. So no wonder the words “chicken burger” don’t always appeal to me, but fortunately there is a better way to do this simple burger.

I think the biggest issue with chicken burgers, or turkey burgers, is keeping them moist and adding flavour because there is nothing worse than a dry, flavourless burger! For these jalapeno lime chicken burgers, I went with a little Mexican inspiration and added flavour with some herbs and spices to help pack a little extra punch, and as for texture, it all comes down to the cooking method. Some people like to add breadcrumbs to help keep burgers moist, however, I like to add onion and pay a little more attention to ensure I am not overcooking them. If you are doing chicken burgers on the grill, ensure that your grill is nice hot before adding the meat and only cook them until the internal temperature reaches 165ºF to not overcook them. If you are making the on the stovetop, sear them first in a grill pan on both sides before transferring them to the oven to finish off the cooking.

 

Jalapeno Lime Chicken Burgers

More Healthy Chicken Burger Recipes:

  • Spinach Feta Chicken Burgers
  • Greek Chicken Burgers

 

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Jalapeno Lime Chicken Burgers

Jalapeno Lime Chicken Burgers

Author: Stephanie Kay

Chicken burgers are notorious for being boring and dry, but these jalapeno lime chicken burgers help to spice things up for a flavourful burger every time!

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 15 minutes
  • Total Time: 25 minutes
  • Yield: 4 burgers 1x
  • Category: Mains
  • Cuisine: Paleo, Gluten-Free, Dairy-Free
  • Diet: Low Calorie
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Ingredients

  • 1lb. ground chicken
  • 1/2 yellow onion, minced
  • 2 cloves garlic, minced
  • 1 jalapeño, seeds removed and diced
  • 1/2 lime, juiced
  • 1/2 teaspoon lime zest
  • 1/4 cup cilantro, roughly chopped
  • 1/2 teaspoon cumin
  • 1 egg, lightly beaten
  • 1/4 teaspoon sea salt
  • 1/8 teaspoon black pepper
  • Optional Toppings: Avocado, guacamole, tomatoes, salsa, red onion

Instructions

  1. In a large bowl, combine all of the ingredients and use your hands to ensure the ingredients are well combined.
  2. Separate the chicken mixture into 4 and form into patties using your hands. (This recipe makes 4 large patties or 6 medium sized patties.)
  3. Season the burgers with a little extra pinch of salt and pepper on both sides before adding them to the grill.
  4. Heat a grill or grill pan to a medium heat, and cook patties for 5-7 minutes per side until cooked through to an internal temperature of 165ºF.
  5. Dress burgers with toppings of your choice to serve. I opted for guacamole, tomato, and leaf lettuce.
  6. Enjoy!

Nutrition

  • Serving Size: 1 burger
  • Calories: 204 calories
  • Sugar: 2 grams
  • Fat: 11 grams
  • Carbohydrates: 7 grams
  • Fiber: 1 gram
  • Protein: 22 grams

Keywords: homemade, lime, cilantro, healthy, easy

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18 Healthy Travel Snacks

Published on May 25, 2017 by Stephanie Kay

18 Healthy Travel Snacks

When it comes to traveling, healthy eating is often one of the first things that tend to get thrown out the window. Although I am all for indulgence (Hello, wine and chocolate!) I still think it is important, and possible, to eat well while you are on the road. Whether you are traveling by plane, train, or automobile, here are 18 healthy travel snacks for your next adventure.

Healthy Travel Snacks

Healthy Travel Snacks for Your Next Trip

When it comes to travel snacks, there is certainly a need for added convenience, however, that doesn’t mean that it all needs to be wrapped, boxed, and packaged goods. Contrary to popular belief, you can actually take a lot of food through airport security as long it meets the guidelines of liquids being under 100ml. It’s no secret that airports are not a mecca for fresh and healthy foods, so packing your own snacks ahead of time can help to alleviate the temptation to stock up on chocolates, candy, and cookies every time you walk through the duty-free. In fact, there are plenty of real food travel snacks that you can prepare ahead of time and, if you look hard enough, there are actually some great items that you can find at most airports.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_single_image image=”3066″ img_size=”835×557″][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]

1. Fruit

Fresh fruit is one of the simplest grab-and-go healthy travel snacks. When picking fruit, opt for a handheld version that is not easily crushed in your carry-on, apples and bananas are typically the best choices. You can grab these from home before you leave the house, or they can easily be found at the checkout of most airport kiosks and coffee shops.

2. Nut Butters

Fruit is great on its own, but let’s face it, it is much better slathered in your favorite nut butter. Single-serve packets are commonly found at many grocery or health food stores, and even at some chain coffee shops in airports, Justin’s and Artisana Organics tend to be the most common and popular brands. Alternatively, you can simply scoop a spoonful or two into a small container or bag before you leave the house.

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3. Veggies

You knew I had to fit vegetables in here somewhere! Veggie sticks are a really convenient snack and a great way to get some nutrition into you while you travel. Fresh vegetables like carrots and snap peas are great choices because they are easy to pack and won’t get crushed in your luggage, plus they require little to no chopping and peeling. These can be sliced ahead of time and packed up at home, or can easily be found at almost every airport terminal, you just need to look for them!

4. Hummus

Raw veggies are always a healthy choice, but they are much more palatable with a little something to dunk them in. Consider hummus a satisfying way to add more veggies to your diet, and with all of the flavor options available on the market, your palate will never get bored. You can pack your own hummus and veggies at home, or buy single-serve containers at any grocery store.

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5. Protein Bars

Although there are many bars available on the market, not all are created equal. When opting for a bar it is important to consider the list of ingredients and choose bars with all-natural ingredients and no added sugars. You can also make your own at home, like my No-Bake Granola Bars, but my personal favorite brands are RXBAR, Bounce Energy Balls, Kind Bar, and Larabar, and, at least one, can easily be found at most airports.

6. Kale Chips

Although kale chips can be made at home, they are now so many flavors available in stores it’s not always worth the effort. Kale chips make a great alternative to regular potato chips because they have limited ingredients, and can technically be considered a serving of leafy greens (although I would suggest that is a bit of a stretch). Kaley’s, Solar Raw, and Rhythm Foods are some of the most commonly found on the market.

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7. Deli Roll-Ups

Little deli meat roll-ups not only look cute but are satisfying to boot! They can easily be made ahead of time with a little squeeze of your favorite mustard or spread to add flavor. When it comes to deli meats look for all-natural versions with limited added sodium and sugar. If you are feeling ultra lazy or pinched for time, just bring a pack of deli meat and eat it on its own.

8. Dried Mango

If apples and bananas just aren’t your thing, try something a little sweeter with some slices of dried mango. This is one of my favorite sweet travel snacks and it feels like a real treat although it is an all-natural treat. Look for versions that only contain one ingredient (mango), and contain no added sugar or oil. Surprisingly, you can find this in a lot of airports at a popular coffee shop chains.

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9. Hard-Boiled Eggs

When it comes to early morning travel, hard-boiled eggs are one of my go-to healthy travel snacks. Not only are they incredibly easy to prepare, but they are inexpensive and have a great balance of protein and fat making them incredibly filling. You can make them the night before or the morning before you travel, and peel them ahead of time or in the moment. If you are concerned about smelling up the plane, you need not be, just ensure you don’t overcook them and learn how to make perfect boiled eggs every time.

10. Cheese

Not all cheeses are created equal, so I’m not talking Kraft single or string cheese, but if you are able to pick the right type it can be a great snack rich in fat and protein. When choosing a cheese look for an organic variety if possible, and one with limited added ingredients. You can certainly cut a few slices off a larger brick at home or buy little single-serve slices before you go.

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11. Yogurt

If can tolerate dairy, yogurt is a great healthy travel snack idea as it is rich in protein and a source of healthy fat to help keep you fuller longer. Opt for plain full-fat varieties as much as possible and flavor them yourself by adding some fruit. If you pack your yogurt at home, simply ensure that the container is less than 100ml, that way you can add lots of flavor with frozen berries, nuts, seeds, shredded coconut, and some natural sweetener like maple syrup or honey.

12. Popcorn

Although you can certainly buy all sorts of popcorn varieties at the grocery store and convenience stores, the added flavors and sodium in many brands make them a less-than-ideal choice. Popcorn is a great snack that can be made at home and packaged up for a savory treat. Simply pop it on the stovetop in some butter or coconut oil, and season it to your taste with anything from sea salt to nutritional yeast, paprika, or cinnamon.

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13. Apple Chips

Not to be mistaken with dried apple, apple chips are crispy and crunchy and a satisfying combination of savory and sweet. Although you can make apple chips at home, I personally don’t think they are worth the effort, as they can easily be found in stores or popular coffee shop chains in airport terminals. My favorite brands are Martin’s and BareFruit.

14. Beef Jerky

There is no better high-protein snack to help keep you full than a little beef jerky. Jerky can easily be found at just about any grocery store, convenience store, or gas station, but it is important to note that not all brands are created equal. Look for brands that are made with grass-fed beef (if possible) and that have limited ingredients and added sugars. I’m a big fan of Krave or Nick’s Sticks.

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15. Plantain Chips

Chips are a common grab-and-go snack, but most will keep you twice as hungry once you are done. Cooked in only oil and salt, most plantain chip brands are more whole-food based than many conventional potato chips and more satisfying as well. Choose from sea salt, spicy or sweet options for healthy travel snacks.

16. Guacamole

Avocado is good any way you slice it, but guacamole is probably the best way to enjoy it. Not only would it be a great alternative dip to hummus with veggies, but it always makes a great addition to some plantain chips. You can pack your own guacamole at home, just add an extra squeeze of lime on top to ensure that it does not brown before eating it, or check out a common coffee shop chain in most airports for a single-serve pack.

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17. Nuts

When it comes to healthy travel snack ideas, pass on the almond and mix things up a little. Nuts are always a healthy choice, and trail mix can be too assuming it isn’t littered with dried fruit and candy. Instead of the standard peanuts and almonds, try something different like pistachios or cashews. In fact, pistachios have far less fat per serving than almonds, so you get to eat a whole lot more keeping you occupied for the length of your flight.

18. Dark Chocolate

Just because snacks need to be “healthy” doesn’t mean they can’t be indulgent. A little bit of dark chocolate goes a long way to help satisfy a sweet tooth, especially on a long trip. Forgot the milk chocolate, and opt for dark chocolate that is 80% or more for maximum nutritional benefits. Try and buy a small bar to keep portion size to a minimum, or ration a larger bar by only eating a couple of squares.

Healthy Travel Snacks: Tips & Tricks

Although all of the above healthy travel snack ideas are a great choice, pairing them appropriately can help keep you fuller longer and avoid the need to buy an extra treat when your flight is delayed. Here are some simple tips and tricks to consider when you are packing your snacks:

  • Opt for Protein and Fat: In order to ensure that your travel snacks are satiating and you aren’t ordering the candy bar in the in-flight magazine, ensure that your snack combination contains a source of protein and healthy fats. Protein helps to balance our blood sugar to ensure that were are not experiencing dips and spikes in energy, and fat can be used as a source of energy as well. So pair your dried mango with hard-boiled eggs and some pistachios for a great snacking combination.
  • Include Fresh Fruit or Veggies: Most healthy travel snack ideas are dried, toasted, or cooked, so the more you can include some raw and fresh food the better off you will be. During a long day of travel, people tend to eat out of boredom, and not just hunger, so raw veggies and fruit are a much safer bet than candy and chocolate.
  • Add a Little Treat: There is nothing wrong with a little indulgence while you are on the road, as long as it is the right kind. This is where a little dried mango, Lara Bar, or dark chocolate can help to satisfy a sweet tooth in a simple way.
  • Pack Well: Packing your own snacks at home is always the best option regardless of whether you are flying across the country or simply headed on a drive to grandma’s house. Having the right containers can make or break your packing plan, so forgo plastics and look for glass or stainless steel to ensure you are using the cleanest options. DALCICI Stainless is my personal favorite brand and is featured in this post. Made of stainless steel, they are high-grade, non-leaching, dishwasher-safe food containers that are incredibly lightweight and easy to store, making them a great travel partner.

Mango Cucumber Salad

Published on May 25, 2017 by Stephanie Kay

Mango Cucumber Salad

With its light and tropical flavour, this mango cucumber salad is a great addition to any BBQ. The cooling nature of this mango cucumber salad is a great match to a piece of spicy jerk chicken, cilantro lime chicken, or anything off the BBQ, so try it for your next summer gathering for a crowd-pleasing side dish.

Mango and Cucumber Salad

Although often done as salsa, I think the combination of mango and cucumber makes a great summer salad. A few weeks ago I saw a mango cucumber salad in a magazine while I was on a flight, and the idea has stuck with me ever since. Not only did I think the recipe idea was clever and unexpected, but I thought it was a really fresh and fun side dish for a summer BBQ, so I decided to give my own recipe a go! As it turns out, the flavours and texture contrast between the mango and the cucumber are perfectly balanced making it highly addictive. The best part about this dish is that it is really easy to prepare, you just need the ingredients and a good knife.

This mango and cucumber salad recipe calls for a scotch bonnet, and if you have never used one before, I need to warn you that they are very hot! Scotch bonnet, also known as Caribbean red peppers, is one of the hottest peppers and, for reference, is 12 to 140 times hotter than your standard jalapeño. Fortunately, the preparation method of soaking the sliced scotch bonnet in lime juice and sea salt helps to tame its heat, so it’s not as fiery as you might think, plus the mango and cucumber make the salad quite cooling in the end. However, if you are one to stick on the mild side, simply use a small amount of pepper or opt for a red chilli instead.

Mango and Cucumber Salad

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Mango and Cucumber Salad

Mango Cucumber Salad

Author: Stephanie Kay

Made with ripe mango and crunchy cucumber, this mango cucumber salad is the perfect cooling side dish for any grilled meat or summer BBQ.

  • Author: Stephanie Kay
  • Prep Time: 45 minutes
  • Total Time: 45 minutes
  • Yield: 4 servings 1x
  • Category: Salad
  • Method: By Hand
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Ingredients

  • 1 English cucumber, lightly peeled, seeds removed and cut into wedges
  • 2 mangos, ripe but firm, peeled, quartered and cut into 1/4″ wedges
  • 1 shallot, thinly sliced
  • 2 cloves garlic, minced
  • 1/2 scotch bonnet, or spicy pepper of your choice, seed removed and diced
  • 1 lime, juiced
  • 1 teaspoon sea salt
  • 1/2 cup cilantro, roughly chopped

Instructions

  1. In a large bowl, combine the shallot, garlic, chilli, lime juice and sea salt, and stir to combine.
  2. Cut the mango and cucumber, add to the bowl, and toss again to ensure everything is well coated.
  3. Cover and transfer to the fridge for 30-45 minutes to allow the flavours come together. The sea salt and lime juice will help to act as a dressing and the shallot, cucumber and papaya will soften as the salad rests.
  4. To serve, add chopped cilantro to the bowl, toss to combine and season with sea salt and pepper to taste.
  5. Enjoy!

Nutrition

  • Serving Size: 1 serving
  • Calories: 133 calories
  • Sugar: 26 grams
  • Fat: 1 gram
  • Carbohydrates: 34 grams
  • Fiber: 4 grams
  • Protein: 2 grams

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Chocolate Peanut Butter Nice Cream

Published on May 25, 2017 by Stephanie Kay

Learn how to make chocolate nice cream with peanut butter! Ready in minutes and made with only 4 ingredients, this chocolate peanut butter nice cream is the perfect summer night treat. Consider it a fun and healthy way to satisfy a sweet tooth.

Chocolate Peanut Butter Nice Cream

 

If you know me, or follow me on Instagram, you know that ice cream is my absolute favourite treat. Like, absolute favourite. As soon as the weather warms hits I start dreaming of trips to my local ice cream shop and all the flavours I will get to enjoy. Chocolate? Cappuccino? Pistachio? Salted Caramel? Ah, I am already salivating at the thought of them! Although I would love to eat ice cream every night, I know that is not the best idea, so when I have a craving for my favourite treat it is nice cream to the rescue!

What is Nice Cream?

If you’ve never made ‘nice cream’, it got its name as (you got it), a nice play on ice cream. Essentially, nice cream is bananas blended into a naturally sweetened creamy soft serve that you can flavour any way you like, almost like a really thick smoothie. Needless to say, it’s delicious! The flavour options are endless as anything that can be blended can be used in nice cream, so berries, cocoa powder, peanut butter, coconut and even coffee can all be added for flavour. I take inspiration from all of my favourite ice cream flavours and try to re-create a healthier version at home.  Plus, once you have created your base flavour you can also treat it as a sundae and add all sorts of toppings like fresh fruit, dried fruit, nuts, seed or shredded coconut.

 

Chocolate Peanut Butter Nice Cream

 

More Nice Cream Recipes:

  • Chocolate Almond Nice Cream

 

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Chocolate Peanut Butter Nice Cream

Chocolate Peanut Butter Nice Cream

Author: Stephanie Kay

Made with ripe bananas, cocoa powder and peanut butter, this chocolate peanut butter nice cream is rich and creamy while being healthy and good for you.

  • Author: Stephanie Kay
  • Prep Time: 5 minutes
  • Total Time: 5 minutes
  • Yield: 2 servings 1x
  • Category: Ice Cream
  • Method: Blender
  • Cuisine: American
  • Diet: Vegan
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Ingredients

  • 3 ripe bananas, peeled, sliced and frozen
  • 2 tablespoons cocoa powder
  • 3 tablespoons peanut butter
  • 1 teaspoon vanilla extract

Instructions

  1. Peel and freeze bananas ahead of time. It is easiest if you peel them and slice them into wedges to freeze in a bag or container.
  2. Add frozen bananas to a food processor or blender and puree on high until a smooth consistency is formed. You might need to stop the food processor a couple of times along the way and scrape down the edges.
  3. As the bananas begin to puree, add in cocoa powder, vanilla extract and peanut butter. Depending on how hard your bananas are, you can add a little coconut or almond milk to help them blend together.
  4. The nice cream can be served immediately, or for a harder consistency, transfer to a loaf pan and freeze for 1-2 hours.
  5. Spoon into bowls to serve. The mixture can also be frozen in a covered pan or container for several days.
  6. Enjoy!

Nutrition

  • Serving Size: 1 serving
  • Calories: 296 calories
  • Sugar: 22 grams
  • Fat: 14 grams
  • Carbohydrates: 43 grams
  • Fiber: 7 grams
  • Protein: 8 grams

Keywords: banana, chocolate, peanut butter, easy, healthy

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Rainbow Chicken Stir-Fry

Published on May 18, 2017 by Stephanie Kay

This quick and easy rainbow chicken stir-fry is ready in less than 30 minutes and loaded with vegetables of all colors, making it a great weeknight meal.

Rainbow Chicken Stir-Fry

 

When I am in a pinch, it is stir-fry to the rescue. Why? Because you don’t need much in terms of cooking equipment and they are really speedy to prepare. Honestly, the longest part of making a stir-fry is chopping the vegetables, but nowadays you can easily buy pre-chopped veggies in any grocery store or even frozen vegetable blends. When it comes to making stir-fries tasty, it really comes down to the flavors you add. You can certainly find lots of pre-made stir-fry sauces at any grocery store but most of them are loaded with added sugars and sodium, and it is just so easy to make your own!

I used a blend of vegetables that I like in this stir-fry, but if you aren’t a fan of cabbage or mushrooms swap them out for a vegetable you prefer like bok choy, broccoli, and/or snow peas. I think chicken is a great protein to use because it cooks so quickly but shrimp or thinly sliced beef would be delicious too! To keep the recipe gluten-free I used tamari, but you could also use coconut aminos to keep it completely paleo, or soy sauce works just as well.

 

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Rainbow Chicken Stir-Fry

Rainbow Chicken Stir-Fry

Author: Stephanie Kay

I like to think of this chicken stir-fry recipe as a ‘”kitchen sink” stir-fry because you can pretty much use any vegetables you have on hand, and can easily swap the chicken for red meat or seafood.

  • Author: Stephanie Kay
  • Prep Time: 15 minutes
  • Cook Time: 15 minutes
  • Total Time: 30 minutes
  • Yield: 2 servings 1x
  • Category: Mains
  • Cuisine: Chinese
  • Diet: Gluten Free
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Ingredients

Stir-Fry:

  • 2 chicken breasts
  • 1/2 head red cabbage, thinly sliced
  • 2 carrots, peeled and thinly sliced
  • 1 red bell pepper, thinly sliced
  • 2 cups buttons mushrooms, thinly sliced
  • 2 cups spinach, tightly packed
  • 2 teaspoons olive oil

Sauce:

  • 1 1/2 teaspoons fish sauce
  • 3 teaspoons tamari or coconut aminos
  • 1 1/2 teaspoons sesame oil
  • 3 cloves garlic, minced
  • 1/2 inch fresh ginger, grated or minced

Instructions

  1. In a small bowl, combine the marinade ingredients and set aside.
  2. In a skillet on medium-high heat, add the olive oil and sliced chicken. Cook for 1-2 minutes just until the chicken is seared on both sides.
  3. Add the sliced vegetables to the pan, pour in the sauce and stir-fry for 3-4 minutes until tender but still crisp and the chicken in cooked through.
  4. Remove from the heat and serve.
  5. Enjoy!

Nutrition

  • Serving Size: 1 serving
  • Calories: 399 calories
  • Sugar: 22 grams
  • Fat: 12 grams
  • Carbohydrates: 42 grams
  • Fiber: 13 grams
  • Protein: 36 grams

Did you make this recipe?

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Almond Banana Pancakes

Published on May 17, 2017 by Stephanie Kay

Almond Banana Pancakes

Made with 5 ingredients, these almond banana pancakes are a delicious grain-free and gluten-free pancake recipe that everyone can enjoy. Plus, they keep well in the fridge and freezer so they make a great healthy meal prep idea too!

Almond Banana Pancakes

 

You know those moments when you really want a treat; be it a cookie, a muffin or pancakes, but you can’t be bothered to make a full batch because you only want one serving? Ya, this recipe is for exactly those moments. These single-serve almond banana pancakes are a super quick and delicious way to start your day.

Cooking for one can be a real pain in the butt. You’re either forced to do a calculus class in your kitchen trying to figure out how to break a recipe down into a single serving, or you’ve made enough food to feed a small army and then some. It’s a bit ridiculous, to say the least. When I lived alone most of my meals were pretty basic; eggs + toast, salad + tuna, chicken + vegetables. Not only was a terrible cook at the time (true story), but the idea of making a full recipe was really overwhelming and expensive, especially when it came to baking. Sure, I’d like an oatmeal cookie but I don’t want to make 24 oatmeal cookies because then I’m going to eat 24 oatmeal cookies and regret the fact that I ever wanted one oatmeal cookie to begin with. Oy!

So, these almond banana pancakes are for those Saturday mornings when you just need to whip something up for one. With only 5 ingredients they are really easy to prepare, and if you have company, you can simply double or triple the recipe with no issues.

Almond Banana Pancakes

I know there are a lot of “protein pancake” recipes out there that call for 1 egg, 1 banana, and protein powder, but I wanted to create a version with all-natural ingredients. If you have never used almond flour before, it is essentially just ground-up almonds and is sometimes called ‘almond meal’ on packaging in stores. The combination of eggs and almond meal in this recipe actually provides 18 grams of protein per serving, and the inclusion of the banana provides a great source of natural carbohydrates making them a great post-workout treat (just go easy on the syrup.)

More Healthy Pancake Recipes:

  • Blueberry Yogurt Pancakes
  • Cornmeal Pancakes
  • Banana Oatmeal Pancakes
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Almond Banana Pancakes

Almond Banana Pancakes

Author: Stephanie Kay

Made with ripe banana, almond flour and eggs, these almond banana pancakes are a healthy and delicious gluten-free pancake recipe.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 10 minutes
  • Total Time: 20 minutes
  • Yield: 3 pancakes 1x
  • Category: Pancakes
  • Method: Stovetop
  • Cuisine: American
  • Diet: Gluten Free
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Ingredients

  • 1 banana, ripe
  • 1/2 cup almond flour
  • 1 egg
  • 1/4 teaspoon baking powder
  • 1/2 teaspoon vanilla extract
  • 1 teaspoon butter or coconut oil
  • 1/4 cup raspberries, frozen or fresh (optional)
  • Maple syrup, to serve (optional)

Instructions

  1. Peel and slice the banana into pieces and add to a bowl. Using a fork, mash the banana into a puree trying to eliminate as many chunks as possible.
  2. Once the banana is well mashed, crack the egg into the bowl, add vanilla extract and whisk to combine.
  3. Add in the almond flour and baking powder to the bowl and whisk until batter forms.
  4. In a skillet on medium heat, add half of the butter or coconut oil and heat until melted. Once melted, add a 1/4 cup of the batter mixture to the centre of the pan. (The batter should make 3 small pancakes.)
  5. Cook for 2 to 3 minutes per side until the edges crisp up and bubbles begin to form. Be careful to not increase the heat too high as the batter will burn. Flip and cook on the other side for another 2 to 3 minutes until golden and fluffy.
  6. To create a quick raspberry coulis, add the frozen berries to a saucepan on low heat. As the berries heat mash them up with a fork or spoon to create a quick sauce. (You can also do this in the microwave for 30 seconds if needed.)
  7. To serve, top pancakes with raspberry coulis and drizzle with maple syrup.
  8. Enjoy!

Nutrition

  • Serving Size: 1 pancake
  • Calories: 175 calories
  • Sugar: 5 grams
  • Fat: 6 grams
  • Carbohydrates: 12 grams
  • Fiber: 2 grams
  • Protein: 5 grams

Keywords: almond flour, egg, keto, paleo, gluten-free, healthy

Did you make this recipe?

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

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