Stephanie Kay Nutrition

Stephanie Kay Nutrition

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Kale and Eggs Breakfast Skillet

Published on May 10, 2017 by Stephanie Kay

Kale and Eggs Breakfast Skillet

Ready in under 10 minutes, this kale and eggs breakfast skillet is a great way to add protein and greens to your diet before you start the day!

Kale and Eggs Breakfast Skillet

My weekday breakfasts need to be two things; quick and tasty. My 20-year self would think that quick and tasty meant a bagel and cream cheese from Tim Hortons, but 33-year-old me knows that there is a much better way. Like most people, I used to hate waking up in the morning. I would constantly hit the snooze button (multiple times) before getting out of bed with only enough time to shower, get ready, get out the door, and rush to a coffee shop to grab something to eat before heading to work. In hindsight, it was the worst way to start my day. Not only was my entire morning rushed and unpleasant, but by 10 am I would be starving again because that bagel and cream cheese or muffin I grabbed did not do my hunger justice. Fortunately, making a healthy breakfast doesn’t need to be complicated, and, now that I know better, a little kale and eggs can get me out the door in a hurry.

I don’t know why, but for some reason, in North America, we have associated eggs, and really any breakfast that takes over 5 minutes to prepare, a weekend breakfast. Only items that you can pour into a bowl, add to the toaster, or eat on the go are considered reasonable weekday options. I don’t know what the exact trigger or exact moment was, but one day it dawned on me how odd that actually was. I mean, if eating eggs or a full bowl of oatmeal for breakfast makes me feel better and gives me more energy for my day, why on earth am I eating a bagel and cream cheese as I rush to work? Serious food for thought.

Kale and Eggs Breakfast Skillet

This sautéed kale and eggs breakfast skillet is truly such a quick and easy way to make a nourishing sit-down breakfast in under 10 minutes. You can really add any type of veggies you like to the pan, but on those weekday mornings when you can’t be bothered to chop extra things, just add the kale and you’ll have an incredibly healthy and hearty breakfast to fuel your day.

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Kale & Eggs Breakfast Skillet

Kale and Eggs Breakfast Skillet

Author: Stephanie Kay

This kale and egg breakfast skillet will work with essentially any dark leafy green. If you are not a fan of kale, spinach, swiss chard or collards would work really well too.

  • Author: Stephanie Kay
  • Prep Time: 2 minutes
  • Cook Time: 8 minutes
  • Total Time: 10 minutes
  • Yield: 1 serving 1x
  • Category: Breakfast
  • Method: Stovetop
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Ingredients

  • 2–3 kale leaves
  • 2–3 eggs
  • 1 teaspoon butter or olive oil
  • 1/8 teaspoon sea salt
  • Pinch black pepper
  • 1/8 teaspoon crushed chillies (optional)

Toppings:

  • Pesto
  • Goat Cheese

Instructions

  1. Remove stems from kale leaves and roughly chop kale into bite size pieces. Add chopped kale to a colander and rinse gently under cold water to clean any excess dirt off the leaves. Shake off any excess water; you can leave the kale a little wet as this will help to cook it in the pan.
  2. In a skillet on medium, heat butter or olive oil. Add in the chopped kale and season with sea salt and pepper. (If you want to add crushed chillies, add them to the pan at this point.)
  3. Allow the kale to cook for 2-3 minutes until it begins to wilt and becomes bright green in colour, gently tossing the kale every minute to ensure all leaves are coated in oil and wilted. (I find adding a cover to the pan helps to speed cooking time as it will steam a little as well.)
  4. Using a spoon or spatula, make a pocket for each egg in the kale, and crack one egg into each pocket.
  5. Cover the pan and allow the eggs to cook until opaque; about 4-5 minutes.
  6. Once eggs are cooked, remove from the heat and top kale and eggs with crumbled goat cheese and pesto to taste (optional).
  7. Serve on its own or with a slice of sourdough toast.
  8. Enjoy!

Nutrition

  • Serving Size: 1 skillet
  • Calories: 206 calories
  • Sugar: 2 grams
  • Fat: 15 grams
  • Carbohydrates: 5 grams
  • Fiber: 2 grams
  • Protein: 15 grams

Keywords: sauteed

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Roasted Radishes

Published on May 10, 2017 by Stephanie Kay

Radishes are usually thought of as a raw only vegetable, but there are so many different ways to use this spicy vegetable. This simple roasted radishes recipe is a delicious way to tame their peppery bite into a soft and savory side dish.

Roasted Radishes

 

Radishes are one of those vegetables that most people don’t buy, let alone eat, because I think many people just don’t know what to do with them. In fact, that person used to be me; I would either walk by them in the grocery store or, if they made it into my fridge, they would sit in the back until they were barely edible. (Not a great way to spend your hard-earned money.) I’ve definitely enjoyed them in a salad or two out at a restaurant, but it wasn’t until I discovered that you could roast them that they became a staple in my spring produce repertoire. I remember being at a dinner party when the host served me roasted radishes, taking a bite and thinking “Why have I never thought of this?”. Thankfully someone showed me the way and now I get to pay it forward to you. Try these roasted radishes as a delicious side dish to any summer feast.

More Roasted Side Dishes:

  • Lemon Garlic Roasted Asparagus
  • Crispy Roasted Broccoli
  • Balsamic Roasted Vegetables

 

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Roasted Radishes

Roasted Radishes

Author: Stephanie Kay

These oven-roasted radishes are simple, healthy and delicious side dish!

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

  • 1 – 1 1/2 lbs radishes
  • 2 tablespoons butter, melted
  • 1/4 teaspoon sea salt
  • 1/8 teaspoon fresh ground black pepper
  • Optional: Small handful parsley, chopped

Instructions

  1. Preheat oven to 425°F.
  2. Remove ends from radishes and slice in half lengthwise.
  3. Add radishes to a baking sheet, drizzle with metled butter and season with salt and pepper. Use you hands to ensure all radishes are well seasoned.
  4. Transfer baking sheet to the oven for 18-20 minutes until radishes are tender on the inside.
  5. Once cooked, season with extra salt and pepper to taste and top with chopped parsley before serving.
  6. Enjoy!

Nutrition

  • Serving Size: 1 serving
  • Calories: 67 calories
  • Sugar: 0 grams
  • Fat: 6 grams
  • Carbohydrates: 3 grams
  • Fiber: 2 grams
  • Protein: 1 gram

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DIY Burrito Bowls

Published on May 4, 2017 by Stephanie Kay

These easy homemade burrito bowls are a great way to please a crowd while keeping time in the kitchen to a minimum. This simple recipe makes a great weeknight meal or fun party dinner for people of all ages and works well any night of the week.

DIY Burrito Bowls

Taco night was a big deal in my house as a kid; once I saw that Old El Paso kit gets pulled out of the cupboard I knew dinner was going to be a hit. I think the reason I loved tacos and burritos so much was that it was something different, flavours I was not used to, but the best part was that you got to build them yourself. Little bowls of goodness are all over the table allowing you to mix and match your own toppings to make those tacos just the way you like them. More salsa? Go for it! Less lettuce? Do it right up! Don’t get me wrong, I love my mother’s cooking and she taught me a lot about food, but when I discovered there was more to seasoning than just salt and pepper it opened my eyes to a whole new world of flavour! (Mom, if you are reading this,  I’m kidding and I love your plain baked chicken breasts.)

Anyway, I think one of the reasons people struggle so much with eating well is that they don’t add enough seasonings to their meals so they instantly associate healthy eating with being boring. The truth of the matter is, with the variety of herbs and spices available there are endless options to add flavours to your meal. At first, this is an incredibly overwhelming process because knowing what goes with what, or how to actually use them, is very confusing. The good news is that it is actually pretty hard to mess up herbs and spices in cooking, and the best way to learn is to learn by doing, so you just need to get out there and give it a go.

Burrito Bowl Recipe

This DIY burrito bowls recipe is a healthy twist on your standard burrito; with all of the fillings without the tortilla itself. This recipe works well for a group of people as everyone can build their own bowl (which means less work for the cook!), but it is also a great way to do meal prep for the week. You can leave the ingredients in their own containers in the fridge and just build your burrito bowls as needed.

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DIY Burrito Bowls

DIY Burrito Bowls

Author: Stephanie Kay

These DIY burrito bowls call for ground beef, however, ground chicken or ground turkey would work well too.

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

Meat:

  • 1 pound ground beef
  • 1 yellow onion, diced
  • 2 cloves garlic, minced
  • 1 teaspoon olive oil
  • 1 teaspoon chilli powder
  • ½ teaspoon cumin
  • ½ teaspoon paprika
  • ¼ teaspoon salt

Toppings:

  • 1 head romaine lettuce, shredded
  • 1 cup white rice, dry
  • 1 ripe avocado
  • 1 cup salsa, fresh or store-bought
  • 1 cup corn, fresh or frozen
  • 1 bunch of cilantro, roughly chopped
  • 2 limes, cut into wedges
  • Salt
  • Hot sauce (optional)

Instructions

  1. In a small pot, add rice, 2 cups of water and a pinch of sea salt. Bring to a boil and then reduce to a simmer for 15 minutes (or as indicated on package) until rice can be fluffed with a fork.
  2. In a large skillet on medium heat, add oil and sauté onion until translucent, about 3-4 minutes.
  3. Add the garlic and cook for another 1 minute, ensuring it does not burn.
  4. Add the ground beef to the pan, season with sea salt, and cook until browned on all sides. As the ground beef begins to cook add the chilli powder, cumin and paprika and ensure it is well combined with the beef and continue to cook until no longer pink.
  5. While the beef is cooking, prepare the vegetables. Roughly chop the lettuce into bite size pieces, rinse corn under hot water to thaw (if frozen), cut lime into wedges and roughly chop coriander.
  6. To make a quick guacamole, remove avocado flesh from both avocados and add to a bowl. Season with a pinch of salt, a handful of chopped coriander, add the juice of half a lime and use a fork to mash it all together.
  7. Add chopped romaine, guacamole, salsa, corn, cilantro, and lime wedges to separate bowls for service.
  8. Once the rice and the beef are cooked, transfer them to two separate bowls for service.
  9. Place all bowls on the table to build a DIY burrito bowls bar and combine the ingredients to build the bowl of your choice.
  10. Enjoy!

Nutrition

  • Serving Size: 1 bowl
  • Calories: 501 calories
  • Sugar: 10 grams
  • Fat: 12 grams
  • Carbohydrates: 68 grams
  • Fiber: 10 grams
  • Protein: 34 grams

Keywords: healthy, beef, homemade

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Coconut Macaroons

Published on May 2, 2017 by Stephanie Kay

Why do one recipe, when you can do coconut macaroons two ways! These crunchy on the outside and chewy in the middle macaroons are easy and inexpensive to prepare, making them the perfect sweet treat.

Coconut Macaroons

 

Coconut macaroons are actually quite simple to make at home, and with only 5 ingredients they are a baker’s dream. Shredded coconut is one of those ingredients I like to keep in the pantry, not because I make a lot of macaroons but because I love adding it snacks like yogurt, granola, and trail mix; it adds a lot of crunch, a touch of sweetness and a little tropical vibe. You can find shredded coconut in almost every grocery store baking aisle, or look for it at bulk food stores in bins. It comes in several formats sweetened or unsweetened, finely shredded, coarsely shredded, or even flaked. I typically opt for the unsweetened variety (I find it has a little sweetness on its own) and rotate between shredded or flaked dependent on my mood.

 

Coconut Macaroons

 

For this particular recipe, I used shredded coconut; I think the larger the shreds the crispier the macaroons are on the outside and the softer they are on the inside. Try these coconut macaroons for your next party because it’s hard to go wrong with a little coconut dipped in chocolate.

 

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Coconut Macaroons

Easy Coconut Macaroons

Author: Stephanie Kay

These healthy coconut macaroons can be eaten on the own or dipped in chocolate, it adds a little extra decadence but if you love the taste of coconut just leave them as is!

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Yield: 18 macaroons 1x
  • Category: Dessert
  • Method: Baked
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Ingredients

  • 3 cups shredded coconut, unsweetened
  • 3 eggs, whites separated
  • 1/4 cup maple syrup
  • 1 teaspoon vanilla extract
  • 1/4 teaspoon sea salt
  • Optional: 100g dark chocolate (80%)

Instructions

  1. Preheat the oven to 350°F.
  2. In a large bowl, combine the egg whites, vanilla extract and sea salt, and whisk together until frothy and thick. You don’t need stiff peaks, you just want to eggs to double in volume and fluff up.
  3. Once the eggs are whisked, add the shredded coconut and drizzle in the maple syrup. Using a spatula, fold the mixture together gently until well combined.
  4. Line a baking sheet with parchment paper (this prevents the macaroons from sticking). Using an ice cream scoop, or your hands, shape the mixture into small balls and line them on a baking sheet. I used a medium 34mm ice cream scoop which gave me golf ball size macaroons.
  5. Transfer the baking sheet to the oven for 15-20 minutes until macaroons are golden on top.
  6. Remove baking sheet from the oven, using a spatula slowly transfer the macaroons to a wire rack to allow to cool completely. Be gentle with the macaroons are they will still be a little soft when they are warm. (Keep the parchment paper, you will use this to dip the macaroons in chocolate.)
  7. For the chocolate dip, add dark chocolate to a double boiler (or a glass bowl over a small pot) and heat chocolate until melted, then remove from the heat.
  8. Once the macaroons are cooled and the chocolate is melted, one at a time dip the macaroons into the bowl of melted chocolate just high enough to cover the base. Transfer the dipped macaroons back to the baking sheet lined with parchment paper and allow to cool. You can speed up the cooling process by transferring the baking sheet to the fridge.
  9. The macaroons can be served immediately or stored in an air-tight container for up to a week.
  10. Enjoy!

Nutrition

  • Serving Size: 1 macaroon
  • Calories: 125 calories
  • Sugar: 4 grams
  • Fat: 11 grams
  • Carbohydrates: 7 grams
  • Fiber: 3 grams
  • Protein: 2 grams

Keywords: easy, healthy

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Probiotics: A Complete Guide

Published on May 1, 2017 by Stephanie Kay

Probiotics: A Complete Guide

Turn on the news or open the latest newspaper and you will see the term probiotic popping up everywhere. Until 5 or 10 years ago, you rarely heard the term probiotic, let alone microbiome,  but today it is commonly used in everything from television ads to food packaging. But do you even know what it means? Here is a simple guide all about probiotics; what they are, why you need them, and where you can get them in your diet.

All About Probiotics

What are probiotics?

Probiotics are live bacteria and yeast that are considered good for our health. The word probiotic is the compound of two words; pro meaning “in favor of”, and biotic meaning “life”, defining probiotics as life-promoting. The World Health Organization defines a probiotic as any living microorganism that has a health benefit when ingested. Probiotics are essentially an army of beneficial bacteria present in the body, specifically the digestive tract, which support general health and well-being. These friendly bacteria are present in the billions in our bodies, in fact, our human cells are outnumbered ten to one by bacteria. There are a variety of different strains of probiotic bacteria, lactobacillus being the most well know, however other strains include bifidobacteria, saccharomyces, streptococcus, and many more which all have vitally important functions in the body.

Why do we need probiotics?

Probiotics, or our gut bacteria, make up our body’s microbiome which has many important influences on the body. In fact, research continues to show how incredibly interconnected our bodies are to our microbiome, some research even considers our microbiome an organ itself. Here are some of the many benefits of a healthy microbiome:

  • Improves digestive health
  • Improves nutrient absorption
  • Supports the immune system
  • Reduces inflammation
  • Prevents overgrowth of “bad” bacteria
  • Synthesis of B Vitamins & Vitamin K

Researchers are still discovering how exactly probiotics work in the body and their many benefits, however, there is growing evidence that our gut health can impact everything from digestive disorders like IBS and IBD to skin conditions, allergies, and even weight loss. Every individual’s microbiome is incredibly unique and diverse, much like our fingerprint, however, is equally as important. Probiotics have been present in us from the moment we entered the world, although our external environment and lifestyle can have a negative, and positive, impact on the health of our microbiome.

What impacts our microbiome?

Our internal bacterial environment is very lively and complex; at any one moment there are thousands of moving pieces and reactions occurring, and while our intestinal bacteria are pretty resilient, their health can be compromised when exposed repeatedly to environmental factors. There are many factors that can impact the health of our gut and microbiome, however, some of the most common include diet, lifestyle, and stress. A poor diet high in refined sugars, processed foods, and alcohol and low in fiber can have a negative impact on the microbiome, as well as high levels of stress and repeated antibiotic use. The word antibiotic is literally the opposite of the word probiotic (anti meaning “opposed to”, biotic meaning “life”) so although antibiotics can help to kill off any harmful bacteria, they also kill off any beneficial bacteria as well. In order to ensure we have a flourishing microbiome, it is important to focus on whole foods and limit processed foods to ensure that our beneficial bacteria greatly outways our “bad” bacteria as they help to keep out fungi and yeasts.

Where do we get probiotics?

Most often, probiotics are made via fermentation, and it is important to note that probiotics are not a new concept. Throughout history, cultures have produced and consumed at least one form of fermented food in their diet, as fermentation was a form of preservation long before refrigeration. Fermentation not only helps to increase beneficial bacteria but can help to remove anti-nutrients, ensuring that it is more easily digested.  Nowadays, many of us consume little (if any at all) probiotics in the form of food, and although the word probiotic might conjure up images of yogurt, there are many more foods that are rich in probiotics:

  • Sauerkraut
  • Kimchi
  • Fermented Vegetables
  • Pickles
  • Tempeh
  • Miso
  • Kombucha
  • Cultured Yogurt
  • Kefir

Note that not all forms of fermented foods are created equal. In order for pickled vegetables and sauerkrauts to be rich in probiotics, they must be naturally fermented and not contain vinegar, while yogurts must be free of added sugars, additives, and their ingredients should only contain “whole milk and live bacterial culture”. Not only are the ingredients in these foods important, but their natural preparation method is important as well.

In addition to probiotic-rich foods, probiotics are also made naturally in our digestive tracts from consuming foods rich in prebiotics such as onions, leeks, garlic, bananas, apples, pears, asparagus, artichokes, yams, yicama, and oats. These types of food are rich in prebiotic fibers, namely inulin and fructo-oligosaccharides,  that allow probiotic bacteria to grow and thrive.

What about probiotic supplements?

Probiotics can also be found in supplemental form varying in bacterial type (strain), quantity (CFUs), and format (capsule vs. liquid) and they can be beneficial in some cases. It is important to note that not all probiotic supplements are created equal, you get what you pay for, so not all forms are as beneficial. Additionally, the benefits experienced from one probiotic strain may be completely different from the benefits experienced from another strain so it is best to know what strain you need.  For instance, if you are sensitive to dairy, don’t opt for a probiotic grown on a dairy strain, as it can make your digestive symptoms worse. If you are unsure, look for a trusted reputable brand with diverse strains without any additives, or speak to a healthcare practitioner to learn what is best for you.

The Bottom Line

In general, you can support your digestive health and microbiome by eating a diet rich in whole foods, and prebiotic-rich foods and incorporating fermented foods daily to help ensure you are thriving with beneficial bacteria!

Pineapple Mint Smoothie

Published on April 26, 2017 by Stephanie Kay

No matter the season or the weather, this smoothie is sure to add a little brightness to your day! Loaded with light and refreshing flavors this Pineapple Mint Smoothie is a delicious treat.

Pineapple Mint Smoothie

 

 

Truth be told, I didn’t know what to call this smoothie. There are so many delicious ingredients in this drink it was hard to choose which ones to feature. Tropical Ginger & Mint Smoothie? Sweet Ginger & Mint Smoothie? Minted Lime and Pineapple Smoothie? The options were endless, but I knew that Pineapple Ginger Lime and Mint Smoothie were just a little too long.

The recipe for this smoothie came out of a partnership with my friends at Pure Kitchen Ottawa, as they featured me as one of their smoothies of the month and this was the recipe we created! It took a little while to get to the right combination of flavors, we toyed around with spinach and banana, but the winner ended up being the recipe below. Not only does it taste delicious, but the ingredients in this smoothie make it incredibly nutritious as it is great for digestive health too! Pineapple is a known digestive aid as it is rich in an enzyme called bromelain, while ginger and mint are both known to be natural digestive aids and natural remedies to reduce bloating. So, not only is this Pineapple Mint Smoothie delicious, but it is a little tummy-tamer too, and I know everyone can be a fan of that.

 

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Pineapple Mint Smoothie

Pineapple Mint Smoothie

Author: Stephanie Kay

I’ve suggested frozen pineapple to keep the smoothie nice and cold, but you could also use fresh and just add a little ice. And although not an official ingredient, I’m sure you could a little tequila to the mix for a fun summer drink at your next party too.

  • Author: Stephanie Kay
  • Prep Time: 5 minutes
  • Total Time: 5 minutes
  • Yield: 1 smoothie 1x
  • Category: Drinks
  • Method: Blended
  • Cuisine: American
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Ingredients

  • 1 cup frozen pineapple
  • 1 cup water
  • 1 lime, juiced
  • 1/4 inch ginger root, peeled
  • 4 – 6 mint leaves

Instructions

  1. Add all ingredients to the blender and process on high until smooth.
  2. Serve with a mint leave and enjoy!

Nutrition

  • Serving Size: 1 smoothie
  • Calories: 144 calories
  • Sugar: 20 grams
  • Fat: 0 grams
  • Carbohydrates: 42 grams
  • Fiber: 3 grams
  • Protein: 2 grams

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Summer Rolls with Almond Dipping Sauce

Published on April 25, 2017 by Stephanie Kay

Summer rolls, also known as fresh spring rolls or rice paper wraps, are a delicious and refreshing snack and a wonderful way to add more veggies to your diet. The dipping sauce alone is reason enough to eat them! These veggie-loaded summer rolls with almond butter dipping sauce make a wonderful light lunch, snack, or party appetizer.

Summer Rolls with Almond Dipping Sauce

 

If you’ve had summer rolls before you’ll know that there are endless variations to this recipe; you can really add any type of vegetable or protein you like. At most restaurants, these rolls are served with the addition of vermicelli noodles, but I wanted to keep this particular recipe light and fresh so I opted to forgo the extra noodles, and instead, I’ve added extra veggies in the form of leaf lettuce to help provide bulk and crunch. These summer rolls are my go-to party appetizer (someone has to bring the veggies after all!), but I also love making a batch of these on the weekend to use them as simple snacks for the week. And, let’s be honest, it’s really the dipping sauce that makes these summer rolls a winner. The combination of sweet, savory, and salty will make you want to dunk pretty much anything in it!

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Summer Rolls with Almond Dipping Sauce

Summer Rolls with Almond Dipping Sauce

Author: Stephanie Kay

These summer rolls are vegetarian, but you could add chicken, beef or shrimp if you like. I opted to use almond butter, but peanut butter would also be delicious.

  • Author: Stephanie Kay
  • Prep Time: 30 minutes
  • Total Time: 30 minutes
  • Yield: 12 servings 1x
  • Category: Snacks
  • Cuisine: Vegetarian, Gluten-Free, Dairy-Free
  • Diet: Vegetarian
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Ingredients

Summer Rolls:

  • 12 sheets of rice paper
  • ½ cucumber, julienned
  • 1 red bell pepper, julienned
  • 2 medium carrots, peeled and julienned
  • ¼ red cabbage, shredded
  • 2 cups romaine or Boston lettuce, shredded
  • 3 sprigs fresh mint leaves
  • ½ cup cilantro, roughly chopped

Dipping Sauce:

  • 2 garlic cloves
  • 3 teaspoon sesame oil
  • ¼ cup natural almond butter
  • 1-inch fresh ginger, peeled
  • 1 lime, juiced
  • 2 tablespoons tamari (or coconut aminos)
  • 1 teaspoon maple syrup or honey
  • 1 tablespoon water, plus more as needed

Instructions

  1. Make the dipping sauce by adding all of the ingredients to a small food processor and blend until smooth. Depending on the consistency of your almond butter, you might need to add a little more water to the sauce to help thin it out a little; you don’t want it to be runny, but you also don’t want it to be a thick paste. (If you don’t have a food processor, you can whisk the ingredients together in a small bowl, however, ensure that the garlic and ginger are as finely minced as possible.)
  2. Time to roll. Make yourself a rolling station by laying out all of your chopped vegetables, herbs and rice paper wraps.
  3. Add hot water to a large bowl and place it on the counter with a damp tea towel next to it, just by splashing a little water on it. (The dampness of the tea towel ensure the wraps don’t stick to it.)
  4. One at a time, place a rice paper into the bowl of hot water until it is submerged and becomes soft to the touch. This should take about 10-15 seconds depending on the temperature of your water.
  5. Remove the soft rice paper from the bowl of water and lay it flat on the tea towel. You many need unfold any corners that may have turned up to ensure it is laying as flat as possible.
  6. Add the fillings of your choice to the centre of the rice paper, about 1/4 of the distance to the top of the paper. Be careful not to overfill it as the paper will tear, begin with a smaller amount and the adjust accordingly on your next one.
  7. Fold the top portion of the rice paper wrapper over the filling. Holding the whole thing firmly in place, fold the sides of the wrapper in, and roll forward until closed. Everyone has their own technique when it comes to rolling, so find what works best for you! (If you find your paper drying out as you roll it, just add a little water to your fingertips to help keep it malleable.)
  8. If you mess up, just remove the vegetable filling, discard the faulty rice paper and start over. Once rolled, set your completed rice paper wraps aside until all 12 are rolled, this will also help them to dry a little.
  9. Serve the rolls with the delicious dipping sauce. Any extra rolls can be stored in the fridge for up to 3-4 days.

Nutrition

  • Serving Size: 1 roll
  • Calories: 113 calories
  • Sugar: 2 grams
  • Fat: 5 grams
  • Carbohydrates: 6 grams
  • Fiber: 2 grams
  • Protein: 3 grams

Keywords: peanut sauce, vietnamese, thai, vegan, vegetarian

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Asian Salmon Tray Bake

Published on April 20, 2017 by Stephanie Kay

Asian Salmon Tray Bake

Baked on a single sheet and marinated in a delicious sauce, this Asian-inspired salmon tray bake is an easy way to get a meal on the dinner table in less than 20 minutes.

Sheet Pan Asian Salmon Tray Bake

More Healthy Salmon Recipes:

  • Maple-Glazed Salmon
  • Honey Mustard Salmon
  • Pesto Baked Salmon

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Sheet Pan Asian Salmon Tray Bake

Asian Salmon Tray Bake

Author: Stephanie Kay

I used salmon in this sheet pan Asian salmon but trout or a white fish would work well too! Serve this dish with a side of steamed rice for a heartier and more filling meal.

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

  • 4 salmon fillets
  • 1 red bell pepper, sliced lengthwise
  • 1 head broccoli, florets removed
  • 8oz cremini mushrooms, quartered
  • 1 tablespoon runny honey
  • 2 tablespoons soy sauce, or tamari
  • 2 tablespoon + 1/2 teaspoon sesame oil
  • 1 clove garlic, minced
  • 1/2“ ginger, freshly grated
  • 1/4 teaspoon salt
  • 1/2 tablespoon sesame seeds

Instructions

  1. Preheat oven to 425°F.
  2. In a medium bowl, combine the honey, tamari, 2 tbsp. sesame oil, garlic and ginger. Whisk well to combine.
  3. If time permits, place the marinade and salmon into a bag or dish and allow to marinate for 1 hour. If time does not permit, simply place salmon fillets into the bowl of the marinade to ensure they are well coated. Set aside.
  4. On a large baking tray, scatter the vegetables around the pan (leaving room for the salmon), drizzle with 1/2 tsp. sesame oil and sea salt. Use your hands to ensure all of the vegetables are well coated.
  5. Add the marinated salmon to the centre of the pan, leaving some space in between the fillets. You can drizzle any remaining marinade over the salmon fillets.
  6. Transfer the pan to the oven for 15 minutes.
  7. Once cooked, remove from the oven and scatter salmon fillets with sesame seeds to taste.
  8. Serve and enjoy!

Nutrition

  • Serving Size: 1 serving
  • Calories: 196 calories
  • Sugar: 9 grams
  • Fat: 11 grams
  • Carbohydrates: 16 grams
  • Fiber: 4 grams
  • Protein: 12 grams

Keywords: baked, roasted, sauce, sheet pan

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14 Health Foods That Aren’t Healthy

Published on April 20, 2017 by Stephanie Kay

14 Health Foods That Aren’t Healthy

From granola bars to yogurt to fruit juice, many “health foods” marketed toward us are, in fact, not as healthy as they are made out to be. So, here is a list of “health foods” that are actually processed food in disguise.

14 Health Foods That Aren't Healthy

Eating well involves one simple thing; eating real food, it’s actually that simple. The issue is that everyone has a different definition of what “real food” is. The way I look at it, real food is something with one ingredient, not something made of ingredients, and the more you focus on cooking with one-ingredient foods the healthier your diet will be. However, the truth of the matter is that many of us rarely cook from scratch anymore and we rely on the food industry to help us put together our meals.

Although many items in the grocery store are marketed towards us as “health foods” if you dig a little deeper you will see that many of the foods we are consuming daily are not so healthy after all. With alluring claims like “high in fiber”, “low in carbs”, “high in protein” and “low in fat” on just about everything in the grocery store it is easy to see why even the savviest of shoppers can be confused, so here are the top offenders for health foods that aren’t actually as healthy as you may think.

Health Foods That Aren’t Healthy

Here is a list of commonly considered “healthy foods” that are not as healthy as they are made out to be.

1. Gluten-Free Snacks

Gluten intolerance and Celiac disease have become increasingly common in North America, and the food industry has caught on to the trend of producing gluten-free “health foods”. Unfortunately, the term gluten-free has taken off like a marketing buzzword and in doing so has made nutrition claims rather confusing to consumers. Although there is validity to eating a gluten-free diet, eating a gluten-free diet that is rich in processed snack foods that is not any healthier. Just because items like crackers, bread, noodles, and muffins are gluten-free does not necessarily make them a healthy choice! If these items are still filled with refined flour (albeit gluten-free), vegetable oils, and added sugars the fact that they are gluten-free is completely irrelevant, which is exactly why gluten-free snacks top the list of “health foods” that aren’t healthy.

Healthier Alternative: Whether you need to avoid gluten or not, stick to simpler 1-ingredient snacks like fruit, vegetables, nuts, and seeds as much as possible.

2. Frozen Veggie Burgers

Real talk, plant-based eating has become trendy, but truth be told you can do any type of diet well and you can also do any type of diet poorly. Processed food is processed food, it doesn’t matter if it contains meat or plants. Many commercial veggie burger patties are made of processed soy, gluten, and grains, and little to no actual vegetables. Although these items might be plant-based, their list of ingredients can be just as troublesome as a processed hot dog making them a less-than-ideal choice.

Healthier Alternative: If you are looking for a plant-based burger you are best to make it yourself at home or look for brands that contain beans, lentils, and actual vegetables.

3. Veggies Chips

What makes potato chips unhealthy is not the fact that they are made of potatoes, it is the fact that they are deep-fried in processed vegetable oils and covered with artificial flavors and added sodium. In fact, potatoes are an incredibly healthy food, a rich source of vitamin B6, potassium, and vitamin C, and a great source of fiber, so take away the deep-fried version and you have an incredibly healthy food. If your carrots are carrots, your beets, and beets, and your parsnips are parsnips, that’s one thing, but deep frying them into chips doesn’t make them any healthier.

Healthier Alternative: Opt for actual vegetables to help get your daily fix, or (once in a while) opt for potato or tortilla chips cooked in avocado oil, coconut oil, or sunflower oil.

4. Flavoured Yogurts

In comparison to other breakfast options like cereals, pancakes, and croissants, flavored yogurts often seem like a healthier choice, however that is truly not the case. Most flavored yogurts have over 10g, and upwards of 20g, of sugar per 3/4 cup serving. (For reference, a chocolate dip doughnut has 13g of sugar.) Although yogurt and fruit might be healthy on their own, the combination of added sugars, syrups, and preservatives in the pre-made flavored versions is less than ideal.

Healthier Alternative: Opt for plain full-fat yogurt and sweeten it naturally with a great natural sweetener like maple syrup or raw honey.

5. Rice Cakes

Sure rice cakes might be low in calories, but they are low in everything else too. Although they might provide a little fiber, they are generally void of micronutrients and made of refined carbohydrates, making them about as nutritious as a piece of cardboard. Not to mention, many of the flavored versions are made with other processed sugar, refined oils, and artificial colors, and contain upwards of 22 processed ingredients. Plus, because these little wafers have almost no nutrition to them, they don’t lead to satiety and can lead to mindless eating in the long run.

Healthier Alternative: If you want to eat rice, eat actual rice. But if you just aren’t ready to let the rice cakes go, make sure you opt for plain rice cakes and add a little nut butter or avocado to help improve satiety.

6. Vegetable Oils

Although vegetable oils have been marketed as a ‘heart-healthy choice’ they are one of the least natural foods and one of the most commonly used in the food industry. The term ‘vegetable oil’ is actually a blanket term for oil derived from plants; be it canola, sunflower, or soy, and a quick look a video about how canola oil is made and you can see how processed these foods actually are, not to mention man-made foods like margarine. Not only are these oils extracted from their seeds using very harsh chemicals and processes, but they also are overly rich in omega-6 fats, and although we need them in small amounts, they are known to cause inflammation when consumed in excess. In fact, I would argue that vegetable oils are one of the worst offenders of health foods that aren’t healthy at all.

Healthier Alternative: Opt for all-natural oils like olive oil, butter, and animal fats to ensure you are using the best cooking oils and fats, and read ingredient labels to ensure vegetable oils are not hiding in your foods.

7. Flavoured Instant Oatmeal

When it comes to eating well, I am all for convenience but not when it comes at the expense of your health. In a pinch, using quick-cooking or instant oatmeal can be incredibly beneficial to help get you out to the door in a hurry, but it is important to forgo all of those flavored options. Often marketed as “high fiber” or “high protein” many of the flavored instant oatmeals not only contain added sugars but also contain vegetable oils, excess sodium, and additives.

Healthier Alternative:  Flavour your own oatmeal, be it instant, quick-cooking, rolled, or steel-cut, by adding some ground spices, fruits, nuts, seeds, and a little natural sweetener.

8. Sports Drinks and Vitamin Waters

It’s time we start calling these drinks what they actually are; Fancy Kool-Aid. Look at any pre-made sports drink and you will find a list of ingredients that include sugar, high fructose corn syrup, artificial flavors, artificial colors, and vegetable oils, and anything with fluorescent color doesn’t seem all that ‘natural’ to me. Sports drinks are created to provide extra hydration and a balance of electrolytes in specific sporting situations (not your afternoon at the office) and can be incredibly beneficial when used appropriately, but the quality of the ingredient determines if they are a good choice or not.

Healthier Alternative: Make your own homemade sports drink to ensure you are getting optimal hydration without any unnecessary additives.

9. Energy or Protein Bars

News flash, most protein bars are chocolate bars in disguise. Although some of these bars might be “low carb” and “high protein”, their actual ingredients are what determine if they are a healthy option or not. Hot dogs are ‘”low carb” and “high protein” too but I think we can all agree that they are not a health food. Of course, some brands are healthier than others so be critical of the ones you choose and why you choose them! There are many other healthy snacks that can provide you with a boost of energy and added protein.

Healthier Alternative: When looking for a healthy energy or protein bar, be sure to read the ingredients to ensure they are made with real whole foods and limited in added sugars.

10. Pre-Made Juices & Smoothies

Branded with words like “fresh” and “all-natural” one might think that these juices are a great way to get your 5-a-day. Unfortunately, many pre-made juices and smoothies contain enough sugar to fuel a family of four, and without the fiber, many juices can spike your bloodstream and set you up for an energy crash. In fact, some of these pre-made smoothies contain more sugar than a can of Coke! Plus, shelf-stable versions have often been flash pasteurized to ensure they don’t go rancid on store shelves however most of the nutrition is lost in this process.

Healthier Alternative: You are better off making your own juice or smoothie at home, or if you must buy them to ensure they are freshly pressed or blended.

11. Fibre-Rich Granola Bars

But, fiber is good for us, right? Well, yes but if you are getting all sorts of added sugars, oils, and preservatives with that fiber it’s missing the mark. Essentially, it’s like adding lettuce to your Double Bacon Quarter Pounder and telling yourself you’ve made it healthy. If you are looking for fiber you are better off getting it from real foods like leafy greens, vegetables, oats, or legumes, not fiber-fortified foods. Although they are often presented as a healthy snack idea, these items are one of the worst health foods that aren’t healthy.

Healthier Alternative: Opt for actual nuts and seeds, or make your own No-Bake Granola Bar for a truly fiber-rich snack.

12. Dried Fruit

Dried fruit might seem like an innocent snack, but many are coated in oil and sulfites to preserve freshness and contain added sugar for extra sweetness. In fact, a mere 1/4 cup of a common dried cranberry brand contains 29g of sugar, so a little sprinkle in your salad and a handful in your trail mix is providing you with more than your daily fill of sugar. Unfortunately, this chewy addition to your meal might be more than you bargained for.

Healthier Alternative: Opt for 100% dried fruit with no added oils, sugars, or sulfite, to ensure that you are truly eating nature’s candy.

13. Multi-Grain Bread

Multi-grain bread is just that, bread made with multiple grains. These types of bread say nothing about the processing of the grains or the additional ingredients the bread contains. Bread made with multiple grains is not any more nutritious than any white bread made of refined flour; once the brand and the germ have been removed most of the nutritional value has been lost as well, making it another one of the healthy foods that aren’t healthy after all.

Healthier Alternative: Opt for real bread made of whole-grain flours, and look for sourdough or sprouted bread; these are the most natural processes in bread making ensuring they are more nutritious and more easily digested.

14. Fat-Free Anything

There are two major issues when it comes to fat-free foods; 1) fat is an essential part of the human diet and contains many micronutrients, and 2) removing fat makes food taste horrible. Not only does fat contain fat-soluble nutrients vitamins A, D, E, and K, but fat has many functions in the body from mental health to hormones and energy. Plus, fat is what gives food flavor, and removing it forces food manufacturers to add unwanted sugars and artificial flavors to make foods palatable.

Healthier Alternative: Always opt for full-fat options of dressing, sauces, and yogurts and use all-natural fats and oils in cooking. Still not convinced? Learn Why Full-Fat is Always Better.

Slow Cooker Shredded Chicken

Published on April 19, 2017 by Stephanie Kay

This slow cooker shredded chicken (or crockpot shredded chicken) is a simple and healthy meal prep idea for quick and easy lunches!

Slow Cooker Shredded Chicken

 

Slow-cooker shredded chicken is a wonder food when it comes to meal prep; not only does it require little to no effort, but it can be used in everything from salads and tacos to soups and stews. This fail-proof recipe works every time for tender chicken to add to almost any meal.

Chicken breasts are a staple North American dinner ingredient, but after so much baking, grilling and stir-frying these little guys can get rather tiresome after a while. The reason I enjoy this slow cooker shredded chicken so much is that it can be used in endless ways and it helps to keep the chicken moist and tender. Depending on what I am going to do with it, I sometimes flavor the chicken during the cooking process by adding herbs, marinades, and sauces directly to the slow cooker, but if I am looking for more variety I simply season it with salt and pepper to help keep my options open. I often use this slow cooker shredded chicken for lunch and add it to a big bowl of greens, roasted potatoes, and veggies for a flavourful and filling meal.

More Healthy Slow Cooker Recipes:

  • Slow Cooker Moroccan Chicken
  • Slow Cooker Meatballs
  • Slow Cooker Butter Chicken
  • Slow Cooker Shredded Beef

 

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Slow Cooker Shredded Chicken

Slow Cooker Shredded Chicken

Author: Stephanie Kay

This slow cooker shredded chicken calls for boneless and skinless breasts for this recipe, but chicken thighs work very well too. You can also use bone-in breast, the cooking will just take a little longer.

  • Author: Stephanie Kay
  • Prep Time: 5 minutes
  • Cook Time: 4 hours
  • Total Time: 4 hours 5 minutes
  • Yield: 6 servings 1x
  • Category: Mains
  • Method: Slow Cooker
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Ingredients

  • 4 chicken breasts, boneless and skinless
  • 1 cup water or chicken broth
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon fresh ground pepper

Instructions

  1. Season chicken breasts on both sides with salt and pepper.
  2. Place the chicken breasts into the slow cooker, spreading them out evenly, pour in water and cook on low for 3-4 hours.
  3. Some moisture will come out of the chicken during the cooking process so you don’t need much liquid.
  4. Once cooked, remove chicken breasts from slow cooker and place on a large cutting board. Using two forks, pull chicken apart until shredded into bite-size pieces.
  5. Once shredded, the chicken can be kept as is, or you can add any sauces or flavourings at this point. I like to mix it with some pesto, chimichurri or my piri piri sauce for extra flavour.
  6. Chicken can be stored in the fridge for up to 5 days.

Nutrition

  • Serving Size: 1 cup
  • Calories: 139 calories
  • Sugar: 0 grams
  • Fat: 3 grams
  • Carbohydrates: 0 grams
  • Fiber: 0 grams
  • Protein: 26 grams

Keywords: crockpot, chicken breast, easy, healthy

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Herb Crusted Pork Tenderloin

Published on April 13, 2017 by Stephanie Kay

This herb-crusted pork tenderloin can make a simple weeknight dinner feel like a fancy weekend feast without any of the fuss.

Herb Crusted Pork Tenderloin

 

Pork tenderloin is one of the easiest cuts of pork to prepare, so it makes a perfect weeknight meal. If you are looking for a simple dish, and are fed up with your typical chicken and salmon routine, pork tenderloin is the perfect alternate plan. Pork tenderloin, sometimes calls pork loin or pork fillet, is the most tender cut of meat on the animal and one of the leanest as well, making it a great source of protein. There are many ways to cook this crowd-pleasing herb-crusted pork tenderloin as it can be grilled, roasted, or stuffed, and it retains a lot of moisture and flavor when well cooked.

This recipe makes enough to serve 4-6 people, depending on the size of your pork loin, so it is perfect for a family dinner or a simple meal with lots of leftovers.

 

Herb Crusted Pork Tenderloin

 

More Healthy Pork Recipes:

  • Spice-Rubbed Pork Tenderloin
  • Roasted Pork Chops with Spiced Apples
  • Grill Pork Chops with Peach Salsa

 

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Herb Crusted Pork Tenderloin

Herb Crusted Pork Tenderloin

Author: Stephanie Kay

This herb-crusted pork tenderloin recipe calls for fresh herbs but you could also use dried and they would work just as well.

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

  • 1–1.5 lbs pork tenderloin
  • 8 springs fresh thyme
  • 2 sprigs fresh rosemary
  • 2 tablespoons grainy mustard
  • ¼ teaspoon sea salt
  • 1/8 teaspoon ground pepper
  • 2 tablespoons olive oil
  • ¼ cup water

Instructions

  1. Preheat oven to 400°F.
  2. Remove herbs from woody stems, and roughly chop into small pieces. Place pork tenderloin on a cutting board or tray, and gently pat try to remove any excess moisture.
  3. In a small bowl, combine mustard, herbs, salt and pepper to create a rub.
  4. Using your hands, gently rub the mustards mixture all over all sides of the pork tenderloin, ensuring it is well coated.
  5. In an oven-proof skillet on medium add the olive oil and sear tenderloin on all sides until golden brown. This should take about 3 minutes per side, for a total of 6 minutes.
  6. Once roast is seared and golden on all sides, transfer dish to the oven for 10-15 minutes until internal temperature reaches 150°F.
  7. Once cooked, remove from the oven, transfer to a cutting board or plate and cover with aluminium foil, and allow to rest 5 minutes. This is done to ensure the juices do not run when the roast is cut.
  8. While the pork rests, add the pan back to the element and deglaze it with a little bit of water or broth. Turn the heat to medium, add a ¼ cup of water, and using a wooden spoon or spatula scrape up any crispy bits from the bottom on the pan. Cook for 3-5 minutes until liquid has reduced and a thick glaze texture forms. This can be used to drizzle over the meat when served.
  9. Once rested, slice the roast into ½ inch thick rounds and serve with potato and vegetable of choice, and a drizzle of juice.

Nutrition

  • Serving Size: 1 serving
  • Calories: 203 calories
  • Sugar: 0 grams
  • Fat: 11 grams
  • Carbohydrates: 2 grams
  • Fiber: 1 gram
  • Protein: 25 grams

Keywords: healthy, easy

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Asparagus Radish Spring Salad

Published on April 12, 2017 by Stephanie Kay

Nothing says spring side dish like this light and fresh asparagus radish salad!

Asparagus & Radish Spring Salad

Asparagus Radish Salad

 

Nothing says spring like a big, fresh green salad, especially when it is filled with seasonal vegetables like this asparagus and radish spring salad. I used to think salads were boring, and truth be told they can be. There are only so many bowls of spinach, cherry tomatoes, and cucumbers with balsamic dressing a girl can eat! When I was learning to eat well, I kept things really simple; minimal effort, minimal ingredients, and minimal change. As I’ve said before on my blog, when I worked in an office setting I basically brought the same lunch to work every. single. day. Why? Because it was easy and I didn’t need to think or make any other decisions in my day. Did it work? Absolutely, and for some time I might add, but the more I got comfortable with eating well, the more I wanted to explore, the less I craved the junk food I once ate, and the more I wanted to try new foods and new ways to use them. Today, I am still a woman of routine; I just have a lot more tools in my tool belt. I am more adventurous with the foods I eat and the way I use them and I am inspired by our local produce and eating with the seasons.

I wanted to keep this salad really light and fresh, so I loaded it with as many seasonal spring flavors I could find. Asparagus and radishes are all essential vegetables of late spring and early summer, and the inclusion of fresh herbs right into the salad is a fun and fragrant way to use them. This asparagus and radish spring salad is my ode to the spring season.

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Asparagus & Radish Spring Salad

Asparagus & Radish Spring Salad

Author: Stephanie Kay

This asparagus radish salad calls for arugula but you could use any type of green you like. If you don’t enjoy the peppery bite of arugula, spring mix or gem lettuce would work well too.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Total Time: 10 minutes
  • Yield: 4 servings 1x
  • Category: Salads, Sides
  • Cuisine: Paleo, Vegetarian, Gluten-Free, Dairy-Free
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Ingredients

Salad:

  • 1 bunch arugula
  • 1 bunch asparagus
  • 4 radishes
  • ½ cup peas, fresh or frozen (thawed)
  • 2 sprigs fresh mint, thinly sliced
  • 1/4 cup goat cheese, crumbled

Dressing:

  • 3 tablespoons extra virgin olive oil
  • ½ lemon, juiced
  • 1 clove garlic, crushed or minced
  • 2 teaspoons Dijon mustard
  • ½ teaspoons sea salt
  • 2 sprigs fresh dill, finely chopped

Instructions

  1. In a small bowl or jar, combine the dressing ingredients and whisk until well combined.
  2. Wash the asparagus and trim to remove any woody ends.
  3. In a pot of boiling water, or using a kettle, blanch the asparagus until bright green. Add the raw asparagus to a bowl and cover with hot water for 45 seconds.
  4. Immediately transfer the asparagus to a bowl of cold water to stop the cooking process. Strain and towel dry.
  5. Once dry,  chop into ½ inch pieces keeping the tips in tack. I used the first 1-2 inches from the tip only.
  6. Wash and thinly sliced radishes into rounds, removing tough ends.
  7. In a large bowl combine the salad ingredients; arugula, asparagus, radishes, peas, and mint.
  8. Slowly add dressing to the salad, tossing until lightly coated.
  9. Top salad with crumbled goat cheese to taste and serve immediately.
  10. Enjoy!

Nutrition

  • Serving Size: 1 serving
  • Calories: 172 calories
  • Sugar: 3 grams
  • Fat: 14 grams
  • Carbohydrates: 8 grams
  • Fiber: 3 grams
  • Protein: 6 grams

Keywords: raw, fresh

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Piri Piri Chicken

Published on April 6, 2017 by Stephanie Kay

Made with fresh peppers, chillies and a handful of spices, this homemade piri piri sauce is the perfect marinade for this homemade piri piri chicken recipe. Not only is a quick and easy way to create a lot of flavour with a little effort, but it stores well in the fridge for days to comes.

Piri Piri Chicken Recipe

What is Peri Peri Chicken?

Piri piri, or peri peri, is the Portuguese term for hot chillies or the hot sauce made from them. Piri piri recipes are especially popular in regions of South Africa, and recipes vary from region to region, so this piri piri Chicken is my take on this hot and spicy dish.

Easy Piri Piri Chicken Recipe

Full disclosure, I first tried piri piri chicken at a popular food chain restaurant, Nando’s. I know, I know, it is very unlike me to eat at any form of food chain, but sometimes when you are with a group you just need to roll with the punches and make the best of your options. (I mean, there are much worse food chains to eat at!) The good news is, the experience wasn’t too shabby! The food quality itself was less than ideal, as I am sure their dishes are made with refined oils, lower welfare meats and added sugars, but the positive I took away was that I am a big fan of the flavours of piri piri! Although recipes vary from region to region, common ingredients are chilli, lemon, oil and red bell peppers, so I figured why not give a try myself.

 

Piri Piri Chicken Recipe

 

A quick combination and herbs and spices makes a really delicious rub for the chicken, and with the addition of a few more ingredients, it is easy to make a rich, garlicy, tangy and spicy piri piri sauce. To maximize juiciness and flavour I think it is important to use bone-in chicken for this recipe, if not an entire spatchcock chicken, for a delicious dinner of Piri Piri Chicken. For the best results you’ll want to use the best quality chicken, I source all of my free-range chicken directly from truLOCAL.

 

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Piri Piri Chicken Recipe

Piri Piri Chicken

Author: Stephanie Kay

This piri piri chicken recipe makes quite a bit of sauce so you can store it in the fridge to use as a marinade for other dishes as well.

  • Author: Stephanie Kay
  • Prep Time: 15 minutes
  • Cook Time: 45 minutes
  • Total Time: 1 hour
  • Yield: 4 servings 1x
  • Category: Mains
  • Method: Baked
  • Cuisine: Portuguese
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Ingredients

Chicken:

  • 4 chicken leg quarters, skin-on and bone-in
  • A handful of fresh thyme, thick stems removed
  • 2 bird’s-eye chillies (or red Thai chillies)
  • 2 cloves garlic
  • 1 tablespoon olive oil
  • 1/2 lemon, juiced
  • 1/2 teaspoon paprika

Sauce:

  • 2 red bell peppers
  • 1/2 red onion
  • 1 bird’s-eye chillies (or red Thai chillies), seeds removed
  • 4 cloves garlic
  • 1 teaspoon paprika
  • 1 teaspoon dried oregano
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon black pepper
  • 1/4 cup olive oil
  • 1/2 lemon, juiced and zested

Instructions

  1. Preheat oven to 400°F.
  2. Lay chicken quarters onto a baking sheet, skin side up.
  3. Combine marinade ingredients in a small food processor or blender, and blitz on high until well combined.
  4. Evenly spread the marinade onto each chicken quarter, using your hands to rub it in. If you are able to let it marinade for 1-2 hours you will get more flavour, however it can be cooked right away.
  5. Transfer the baking sheet to the oven and cook for 45 minutes. For extra crispy skin, turn on the broiler setting for the last 3-5 minutes
  6. While the chicken is cooking, prepare the sauce. Begin by roasting both the red peppers and the red onion; this can be done by adding the vegetables to the tray with the chicken, done in a cast iron pan or on a gas grill. I used a cast iron skillet for this step, but any method will work. The intention is to get good char marks on the peppers and grill the onions; the bell pepper skins will be removed so burn marks are totally fine.
  7. Once the bell peppers and onion and have roasted, allow to cool slightly. Once cool to the touch, remove the core and the skins from the red bell peppers; this can be done by hand or by using the back of a spoon.
  8. Add peeled red bell peppers, roasted red onion and all other sauce ingredients to a blender or food processor, and pulse until a smooth consistency is formed. Set sauce aside.
  9. Once cooked, remove chicken from the oven and transfer to a plate. Serve with red pepper sauce, and sides of your choice.
  10. The chicken can be stored in the fridge for 3-4 days, and the sauce can be stored
  11. Enjoy!

Nutrition

  • Serving Size: 1 serving
  • Calories: 366 calories
  • Sugar: 7 grams
  • Fat: 23 grams
  • Carbohydrates: 15 grams
  • Fiber: 3 grams
  • Protein: 27 grams

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Sea Salt: A Complete Guide

Published on April 5, 2017 by Stephanie Kay

Salt is a topic of nutrition controversy and has been blamed for many health concerns from heart disease to high blood pressure. In fact, salt is one of the most common questions people ask me, and with good reason, it can be very confusing. With so many brands of salt on the market, and so much contradictory information, it can be tough to decide which salts are best, so here is my simple guide to sea salt.

A Guide to Sea Salt

Functions of Salt

Salt, also known as sodium chloride, is a nutrient that is essential to life itself as it is found in every cell in the body. Sodium is one of the electrolytes, along with potassium and chloride, that helps to regulate the body’s movement of water as it is a major component of extracellular fluid. Salt has been valued throughout history; the word salt is the source of the word salary from a time when workers were actually paid in salt, and as civilization and agriculture spread, salt became one of the first international commodities of trade. Despite its bad press, salt has many vital functions in the body making it necessary for good health. Salt is important for balancing the fluid level of the blood, managing the body’s acid-alkaline balance, functions of the nervous system, adrenal function, stomach acid production, and proper nutrient absorption in the intestinal tract.

The need for salt can vary from person to person based on health history, activity level, diet, and much more. The Standard American Diet (SAD) is typically high in sodium from packaged food items, including everything from boxed cereals and bread to soup and sauces, and therefore exceeds required sodium levels, especially in the refined form.  Health Canada suggested that individuals over the age of 14 should not consume more than 2300mg of sodium per day in all forms, as higher levels have been linked to high blood pressure, a major risk factor for stroke, heart disease, and kidney disease. However, if you are consuming mostly whole foods in their whole format (or one-ingredient foods), which contain no added sodium, using high-quality sea salt during the cooking or seasoning process can be totally acceptable.

Sea Salt vs. Table Salt

As we talk about salt, it is important to distinguish between sea salt and regular table salt. The main differences between table salt and sea salt are their processing and texture.

Sea salt is produced from evaporating water from oceans or saltwater lakes with little or no processing. Depending on the source of the water, sea salt may contain various trace minerals with small amounts of calcium, potassium, magnesium, sulfur, zinc, and iron. The various minerals add flavor and color to sea salt, however, this is also dependent on whether the sea salt is refined or unrefined. Unrefined sea salt is unwashed, often grey in color, and therefore still contains trace minerals, however, you can also buy refined sea salt which has lost its colors and trace minerals in the process.

On the contrary, regular table salt is mined from underground salt deposits and is heavily processed. Although research is still unclear, there is some evidence that suggests sea salt does contain higher amounts of trace minerals. Moreover, table salt, also known as iodized salt, commonly contains undesirable additives such as anti-caking agents like sodium silicoaluminate or sodium ferrocyanide, and sometimes even added sugars, making it a less than desirable option. Therefore, when using salt, I recommended opting for an unrefined sea salt sea whenever possible.

Types of Sea Salt

Sea salts come in many shapes and colors, and with so many different brands on the market, it can be hard to know which to look for.  This is a quick breakdown and definition of some of the most common sea salts available:

  • Sea Salt: Sea salt is a broad term that generally refers to unrefined salt derived directly from seawater. It is harvested by channeling ocean water into large clay trays and allowing the sun and wind to evaporate it naturally.  It can be used as an all-purpose salt and it’s available coarse or fine-grained, and there are many different sources of sea salt.

  • Grey Salt: Grey salt is a “moist,” unrefined sea salt, usually found in the Brittany region of France’s Atlantic coast. Its natural, light-grey color comes from the minerals absorbed from the clay lining the salt ponds and is collected by hand using traditional Celtic methods and wooden tools.

  • Fleur de Sel: Fleur de Sel, which literally translates to “Flower of Salt”, is a finishing salt best known for its delicate taste and unique texture. True Fleur de Sel is hand-harvested from regions of France and is made up of only young crystals that form naturally on the surface of salt evaporation ponds.

  • Pink Salt: Pink salt, also often known as Himalayan pink salt, is the most popular of the colored salts and it is often harvested from salt mines in regions of Pakistan, while others are found in Peru and Australia. It can be used in place of table or sea salt and it gives a slightly crunchy texture to dishes. Pink salt also often contains trace minerals.

  • Flake Salt: A form of sea salt, what separates flake salt from other varieties is its texture. The most popular form of flake salt is Maldon, a British-based company, which is made by boiling and filtering seawater is filtered and boiled to remove impurities and then heating until the salt crystals are formed. Flake salt can be used anywhere sea salt can be used but also make a great finishing salt.

  • Kosher Salt: Kosher salt is harvested by either evaporation or from mining the earth, so it may or may not be considered sea salt. Kosher originally got its name for its use in the preparation of meat according to the requirements of Jewish dietary guidelines, however, today it often simply refers to coarse-grained salt made from salt crystals. It does not contain iodine but does sometimes have anti-caking agents. It has a cleaner, more even, and less salty taste than ordinary table salt, but is more processed than sea salt.

The Best Salts to Buy

There are many different salt brands on the market, and depending on your area you might have different types available. Ideally, when buying salt ensure that you are always opting for pure sea salt, and look for the most unrefined versions as much as possible; grey, pink, or Himalayan. There are many brands available, however, Celtic Sea Salt and Redmon Real Salt happen to be my two favorite brands.

Blueberry,Oatmeal & Maple Muffins

Published on April 4, 2017 by Stephanie Kay

Naturally sweetened and high in fiber, these blueberry, oatmeal, and maple muffins are healthy and delicious!

Blueberry, Oatmeal & Maple Muffins

 

If you have been following me for a while, you know that one of my favorite food guidelines is to “limit foods that make crumbs”. Whole foods in their whole format, as much as you possibly can, is truly the best way to go. If you can really follow this rule most of the time, having a crumb here and it is totally ok, so these blueberry, oatmeal, and maple muffins are for exactly those moments.

I often refer to muffins as “glorified cupcakes”, because they are essentially cupcakes without the icing. I mean, compare the ingredients of your average carrot muffin to your average carrot cake, and you are looking at the exact same recipe. However, I think it is unfair to label certain types of food as all bad because there are so many ways, shapes, or forms they can be made. Consider tacos as an example. Do I think tacos from a store-bought taco kit are healthy? No. Do I think every taco in the world is unhealthy? No. The quality of a specific dish comes down to one thing, the quality of the ingredients. Do I think shepherd’s pie from the freezer section of your grocery store is healthy? No. Do I think you can make a healthy shepherd’s pie from local pastured beef and potatoes from your local farmer? Yes. Deeming a specific dish as completely unhealthy is simplistic. (Unless it is a chemical-like item such as Cheez Whiz or hot dogs, then I am 100% on board.) For the most part, we got to where we are with food based on where we came from, we just got a little lost along the way, so looking back in time is a great place to begin to redefine what is real food.

In order to make these muffins a little healthier, I make a few small tweaks to ensure they were made with real food and free of refined sugars. Because it is maple syrup season in Ontario, I  figured what better way to sweeten these muffins than with a Canadian classic and my personal favorite natural sweetener.

 

Blueberry Oatmeal & Maple Muffins

 

There are different maple syrup grades, just as there are different types of sugar. Maple syrup is categorized according to its color, clarity, density, and strength of flavor. Consumer maple syrup is considered grade A maple syrup, and is classified as the following:

  • Golden: The lightest version, with no less than 75% light transmission, with a delicate taste.
  • Amber: Slightly darker in color, with between 50-75% light transmission, with a rich taste.
  • Dark: A dark brown color, with between 25-50% light transmission, and a robust taste.
  • Very Dark: The darkest and strongest flavor, with less than 25% light transmission.

Truthfully, all varieties of maple syrup are delicious so picking a syrup really depends on your palate and your use. I prefer a strong-tasting syrup, so I typically opt for dark syrups and use it in everything from marinades to baking. I used dark maple syrup in these blueberry, oatmeal, and maple muffins because I wanted the flavor to come out, however, if you only have golden or amber on hand these would work just as well.

More Healthy Muffin Recipes:

  • Apple Cinnamon Muffins
  • Raspberry Yogurt Muffins
  • Carrot Pecan Muffins
  • Healthy Pumpkin Muffins
  • Apple Cinnamon Muffins
  • Banana Nut Muffins

 

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Blueberry, Oatmeal & Maple Muffins

Blueberry, Oatmeal & Maple Muffins

Author: Stephanie Kay

Made with rolled oats and sweetened with maple syrup, these blueberry, oatmeal and maple muffins are a delicious and nutritious treat!

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

  • 1 1/4 cup spelt flour or all-purpose flour
  • 3/4 cup rolled oats
  • 1 1/2 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon sea salt
  • 1 teaspoon cinnamon
  • 1 cup unsweetened apple sauce
  • 1/2 cup maple syrup
  • 1 teaspoon vanilla extract
  • 1/4 cup olive oil
  • 2 eggs
  • 1 cup blueberries, fresh or frozen

Instructions

  1. Preheat oven to 375°F.
  2. In a large mixing bowl, combine all of the dry ingredients; spelt flour, rolled oats, baking soda, baking powder, cinnamon and sea salt. Stir with a wooden spoon to ensure everything is combined.
  3. In a separate mixing bowl, combine all of the wet ingredients. Crack eggs into bowl and whisk together, add apple sauce, maple syrup, vanilla extract and olive oil, stir to combine.
  4. Add wet ingredients to the dry ingredients, and using a wooden spoon or spatula and stir well to combine. Add in blueberries and stir gently into mixture.
  5. Line a muffin tray with muffin cups, or add grease muffin tins with a small amount of coconut oil or butter. Add 1/4 cup of batter mixture to each muffin cup.
  6. Transfer baking tray to the oven and bake for 18-20 minutes or until a toothpick comes out clean.
  7. Remove from the oven and allow to cool slightly, about 5-10 minutes.
  8. Once cooled, transfer muffins to cooling tray. You may need to run a knife along the outer edge of the muffins to loosen them from the pan.
  9. Muffins can be served immediately, stored in the fridge for 5 days, or in the freezer for up to 2 months.
  10. Enjoy!

Nutrition

  • Serving Size: 1 muffin
  • Calories: 111 calories
  • Sugar: 10 grams
  • Fat: 0 grams
  • Carbohydrates: 26 grams
  • Fiber: 1 gram
  • Protein: 2 grams

Keywords: oatmeal, maple syrup, applesauce, healthy

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