Stephanie Kay Nutrition

Stephanie Kay Nutrition

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Fragrant Spiced Rice Pilaf

Published on March 30, 2017 by Stephanie Kay

Rice is one of the most delicious side dishes to make, especially when it is done well. Plain rice on its own is still tasty and filling, but the right combination of spices can turn a basic side dish into the main attraction much like this fragrantly spiced rice pilaf.

Spiced Rice Pilaf

 

Enter the rice aisle at the grocery store and there are about 100 options to choose from. From long-grain to short-grain, minute rice to microwavable, and white to brown, the options are endless making decisions quite confusing when it comes to picking the healthiest choice. As with all food, the best option is always to pick the least processed and least refined format, so minute and microwavable options are less than ideal choices. When it comes to rice, here are some simple things to look for:

  • Short Grain, Medium Grain vs. Long Grain: From a nutrition perspective short grain or long grain rice makes absolutely no difference. From a cooking perspective, the length of the grain makes it more or less suitable for certain types of dishes. Short-grain rice is starchier and sticks together when cooked so it is best suited for dishes like sushi or rice puddings. Medium-grain rice produces a moist, chewy and tender grain, so it is best used for dishes like risotto and paella. Long grain rice contains less starch, so the grains remain separate when cooked and are therefore often used in side dishes, pilafs and salads.

  • Brown vs. White: Contrary to popular belief, white rice is not necessarily less nutritious for you and can still be a very healthy choice when the best types are selected. The difference between brown rice and white rice is that brown rice is a whole grain, as it contains the bran and germ, while white rice has had the bran and germ removed from the grain. The bran and the germ contain most of the essential nutrients in the grain, so technically brown rice contains more fibre and nutrition than its counterpart white rice. However, because the bran and germ have not been removed, brown rice also contains many anti-nutrients, such as phytic acid, which make it harder for your body to break down and absorb the nutrients. These anti-nutrients are a natural part of the grain, as they protect the vital reproductive tools of the grain, however, they can cause digestive distress for many people who have trouble breaking down the bran and germ, so white rice is still a great option.

  • Jasmine vs. Basmati: When it comes to white rice, basmati and jasmine rice are the most well-known varieties. Both are aromatic versions of long-grain rice, and they are commonly used in a variety of Asian and Middle-Eastern dishes. Jasmine rice is from Thailand, and has a slightly soft and clingy texture when cooked, while Basmati rice is from India and Pakistan and easily separates with its slightly nutty flavour. It is best to rinse and soak both versions before cooking as this helps to remove any dust or excess starch and helps it to absorb water and cook more evenly.

The fun of cooking rice is that it has such a neutral flavour the cooking options are endless. Cinnamon or saffron? Cardamom or paprika? There are so many different ways to spice rice and this fragrantly spiced rice pilaf is one really tasty way to do so!

 

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Spiced Rice Pilaf

Fragrant Spiced Rice Pilaf

Author: Stephanie Kay

The stock and spice options in this spice rice pilaf recipe are interchangeable, however, the preparation method remains the same. Jasmine rice would also work but I find basmati provides a better texture.

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

  • 1 cup basmati rice
  • 2 cups chicken broth
  • 1 shallot, minced
  • 1 teaspoon olive oil
  • 1/4 teaspoon sea salt
  • 1/2 teaspoon ground cinnamon
  • 1/2 teaspoon ground cardamom
  • 1/4 teaspoon ground allspice
  • 1 cinnamon stick (optional)
  • 1 orange, zested
  • 1/4 cup sliced almonds
  • 1/2 coriander, roughly chopped

Instructions

  1. In a small pot on medium heat, add the olive oil and minced shallot, cook for 3-5 minutes until translucent. Add cinnamon, allspice and cardamom and heat for another 30 seconds until fragrant.
  2. Add rice and stir with onion mixture until each grain is coated with oil. Season with salt, cover with chicken stock and bring to a boil.
  3. Once boiling, add the orange zest and cinnamon stick to the pot. Reduce heat to a simmer, cover pot with lid and cook for 20 minutes until rice is cooked through.
  4. Once cooked, fluff rice with a fork and transfer it to a serving dish. Top with chopped coriander, sliced almonds, and any remaining orange zest.
  5. Enjoy!

Nutrition

  • Serving Size: 1 serving
  • Calories: 155 calories
  • Sugar: 5 grams
  • Fat: 6 grams
  • Carbohydrates: 23 grams
  • Fiber: 3 grams
  • Protein: 4 grams

Keywords: easy, healthy

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Green Vegetable Tray Bake

Published on March 29, 2017 by Stephanie Kay

Packed full of greens, this vegetable tray bake is the perfect meal prep idea. This green vegetable tray bake is a really simple and effective way to make a big batch of vegetables that you can use for breakfast, lunch, or dinner for the week ahead.

Vegetable Tray Bake

 

A few weeks ago on my Instagram stories, I shared some of my go-to meal planning tips and I got a bunch of feedback and questions, so I figured what better way to share it with you all than directly on my blog! Every Sunday I try to dedicate an hour or two to doing a small amount of meal prep to help me get set up for my week. The nature of my job has me working at all hours of the day, and on a few days of the week I work late, so on those nights, it is nice to have some food prepared to come home to. Although I enjoy cooking, I don’t want to dedicate my entire weekend to getting food ready for the week, so the more efficient I can be with my time the better it is for me. When it comes to meal prepping, I tend to have a simple formula; cook 1 type of protein, 1 type of starch, and a big batch of vegetables. This method means that we have plenty of options for the week, be it lunch or dinner, and it gives me some flexibility when it comes to actually putting my meals together so I am not eating the same thing over and over again. If you’ve never done meal planning before, it can seem totally overwhelming, but once you’ve got your own formula down it will make weekdays so much easier when it comes to eating well.

This particular vegetable tray bake recipe is a really simple way to make veggies you can add to your breakfast, lunch, and dinner. Plus it’s incredibly versatile so you can use any combination of vegetables you like.

 

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Green Vegetable Tray Bake

Green Vegetable Tray Bake

Author: Stephanie Kay

This vegetable tray bake recipe is so versatile, you can really swap in any vegetables you like. I chose to do this particular version with only green vegetables, but other vegetables like carrots, cabbage, beets, red onion and bell peppers all work very well too.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Yield: 8 servings 1x
  • Category: Sides
  • Method: Baked
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Ingredients

  • 1 head broccoli
  • 1 large zucchini
  • 1 bunch asparagus
  • 1 lb Brussel sprouts
  • 4 tablespoons olive oil
  • 1/2 teaspoon sea salt
  • 1/4 freshly ground pepper
  • 1/2 teaspoon garlic powder (optional)

Instructions

  1. Preheat oven to 400°F.
  2. Being by preparing the vegetables. Rinse and chop vegetables; remove broccoli florets, trim asparagus ends and cut in half, cut zucchini into cubes, trim Brussels sprouts and cut in half.
  3. Add chopped vegetables to a large rimmed baking sheet, drizzle with olive oil, and season with salt, pepper and garlic powder (optional).
  4. Using your hands, gently toss vegetables in olive oil to ensure they are all well coated.
  5. Transfer baking sheet to the oven for 20 minutes until vegetables are all lightly cooked through.
  6. Remove from the oven and allow to cool completely. The vegetable can be served immediately or stored in the fridge for up to 4 days.
  7. Enjoy!

Nutrition

  • Serving Size: 1 serving
  • Calories: 127 calories
  • Sugar: 4 grams
  • Fat: 8 grams
  • Carbohydrates: 14 grams
  • Fiber: 6 grams
  • Protein: 6 grams

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Thai Cod Green Curry

Published on March 23, 2017 by Stephanie Kay

This Thai cod green curry is a perfect weeknight meal; quick and easy to prepare, high in protein, and packed full of vegetables.

Thai Cod Green Curry

 

Curries are one of my go-to weeknight meal, they are quick to prepare and you can pack a ton of vegetables into one simple dish. You can truly make curry with any time of protein you like, however, using fish keeps things light and fragrant and really fits the theme for this Thai cod green curry.

The reason I love curries so much is because they are a blend of so many delicious flavours and with all of the options in the grocery store these days there are lots of shortcuts you can take to make them. Of course, you can buy all of the ingredients to make your own curry paste, but on weeknights when you just need to get dinner on the table store-bought curry paste is a great way to do that. There are lots of different brands on the market, and if you go to Asian supermarkets there are even more, but Thai Kitchen is my personal favourite brand. Not only is it incredibly flavourful but the ingredients are really clean so you don’t have to worry about extra preservatives or sugars. I always keep a little jar of green or red paste in the fridge so I can whip up dinner in a pinch.

In addition to curry paste, I also tend to keep a lot of coconut milk on hand. Not only do I use it in curries, but I also add it to soups, stews and even desserts. When I say coconut milk, I am referring to the canned variety, not the boxed variety you find in the milk section of most grocery stores. The canned versions are richer, thicker and creamier so they are perfect for cooking. There are two versions of canned coconut milk; regular and light (lite), which are both great for cooking. Coconut milk is made from blending fresh coconut ‘meat’ with water, simmering the mixture and then straining the pulp until only a milky liquid remains. Light (or lite) coconut milk simply has lower fat content than regular coconut milk, however, either option works very well. Using full-fat coconut milk is incredibly nutritious as the fats present are all-natural, can be used for energy and can help to control appetite. I sometimes opt for light coconut milk simply for taste or consistency as I think it works better in certain dishes.  Be sure to read the label when you buy coconut milk, ideally the ingredients should only list; coconut and water.

 

Thai Cod Green Curry

I used light coconut milk in my for this Thai cod green curry recipe, but you can use whichever you prefer. Sometimes the cream separates from the water in the can, but just add it all to the recipe, as it heats it will mix back together.

More Healthy Thai Curry Recipes:

  • Veggie Curry in a Hurry
  • Thai Red Prawn Curry

 

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Thai Cod Green Curry

Thai Cod Green Curry

Author: Stephanie Kay

This Thai cod green curry recipe calls for cod fillet, however, you could easily use any time of mild white fish such as pollock, bass, haddock or halibut.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Yield: 4 servings 1x
  • Category: Curry
  • Method: Stovetop
  • Cuisine: Thai
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Ingredients

Thai Cod Curry:

  • 4 (4oz) cod fillets
  • 1 tablespoon coconut oil
  • 1/2 yellow onion, diced
  • 2 cloves garlic, minced
  • 1/2 inch fresh ginger, minced or grated
  • 1 Japanese or baby eggplant, cubed
  • 2 tablespoons green Thai curry paste
  • 1 can (14 oz.) coconut milk
  • 1 teaspoon fish sauce
  • 1 tablespoon honey
  • 1 cup green beans
  • 1 red bell pepper
  • 1 red chilli pepper (optional)

Sides:

  • 1 cup jasmine rice, dry
  • 2 cups water
  • 1/4 teaspoon sea salt
  • 1 lime
  • 1 handful coriander

Instructions

  1. In a small pot, add rice, cover with 1 cup of water and add a pinch of sea salt. Bring to a boil and then reduce to a low simmer for 15 minutes until rice is cooked thru. Fluff with a fork and set aside.
  2. In a large skillet on medium heat, add the coconut oil and onion, saute for 3-5 minutes until translucent.
  3. Add in the diced eggplant, stir to coat with onion mixture, season with sea salt, and gently saute for another 2-3 minutes until slightly cooked down. Add in minced garlic and ginger and cook for another minute until fragrant.
  4. Add in green curry paste and coconut milk, stir well to combine. Add fish sauce and honey, then reduce the heat and simmer on low for 10 minutes to allow eggplant to soften.
  5. After 10 minutes, add in cod fillets, scatter with green beans, and add red bell pepper. Cover and cook for another 5-7 minutes until cod is poached, flaky and tender. (If you are adding in red chilli add it in with the green beans and bell pepper.)
  6. Once cod is poached, remove curry from the heat, transfer to bowls, top with fresh coriander.
  7. Serve with jasmine rice and lime wedges.
  8. Enjoy!

Nutrition

  • Serving Size: 1 serving
  • Calories: 366 calories
  • Sugar: 10 grams
  • Fat: 16 grams
  • Carbohydrates: 35 grams
  • Fiber: 4 grams
  • Protein: 25 grams

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How To Practice Mindful Eating

Published on March 22, 2017 by Stephanie Kay

In the world of food, what we eat is a huge topic of conversation. This is healthy, that is unhealthy, don’t eat that, eat this – there is a lot of information out there and among that information, there is also a lot of contradictory information. However, when it comes to mindful eating, there are many more components than just what we are eating, the who, where, when, how, and why are just as important, if not more. So here are some important things to consider in how to practice mindful eating.

How to Practice Mindful Eating

What is Mindful Eating?

To some, mindful eating might imply the need to meditate before every meal, but that is certainly not the case. Mindful eating is about listening to our body’s hunger cues and it is a technique that can help you regain control over your eating habits. Eating with mindfulness is about building dietary habits that help you create a healthy relationship with food, feel satisfied with your food choices, appreciate the food you consume, and understand how your body feels when you eat. In the modern world, food is available anywhere at any time, so saying we have become a culture of mindless eaters is an understatement.

If you have ever eaten lunch at your desk, inhaled a bowl of popcorn while watching a movie, gone to take a sip of your coffee and realized the cup was empty, or eaten food not knowing how it was grown or where it came from, you have experienced mindless eating. Practicing mindful eating is about more than just taking a few deep breaths before digging into your dinner, it’s about paying attention to the 5 Ws of the experience.

The 5 Ws of Mindful Eating

What: What we are eating is the most popular piece of the puzzle, and this particular W gets a lot of press. Not only does what we eat determine how healthy are choices are but what we chose to eat will impact how much care or attention we pay to the food we are eating. Consider eating a muffin you bought in your local grocery store, or your favorite childhood muffin your mother bakes fresh for you from scratch. The attention and joy you get out of eating your mom’s homemade baked goods will most certainly be greater than any convenience snack you can pick up in a store.

When: Paying attention to when we eat is about a lot more than just looking at the clock. Too often, people eat just because it is “meal time” and not because they are actually hungry or experiencing a hunger cue. If you are eating every 2 hours because that’s what you read in the latest fitness magazine, ask yourself, is that really necessary for me? When we eat is often triggered by our external environment. If you walk into the office and there is a bag of candy in the communal area, are you eating the candy because it just happens to be in front of you, or because you actually wanted it? Being mindful of how your external environment impacts your food choices will help you learn how to practice mindful eating.

Why: For many, food is attached to specific activities, events, and celebrations,  and so often we are simply eating based on rituals or habits. Do you eat every afternoon at work because you are actually hungry or because you are bored of sitting at your desk? Do you eat because you are tired? Sad? Nervous? Celebrating? Or because you are actually hungry? Eating popcorn at the movies is an incredibly common ritual, but are you eating popcorn because you are actually hungry or because it is just there and that is what you are “supposed” to do when you go to the movies. Considering the why behind eating takes a little bit of digging in, but if you are able to identify the cause, you can influence the outcome.

Where: Life is hectic, and unfortunately eating often takes the backseat on our list of priorities. We have become accustomed to eating on the go or even eating while we are doing other activities. Whether it is grabbing a bite to eat as we run out the door, eating at our desks, or eating while watching TV, these are all forms of distraction that stop us from practicing mindful eating. What many don’t realize is that our digestive system is triggered by our brains, so if we are not mindful the moment we are eating, digestion, absorption, and assimilation of nutrients will not occur optimally even if we are eating incredibly nutritious food.

Who: The who does not refer to the person who is eating, but rather to who they are eating with. Eating alone or eating with a group of people can completely alter our eating habits. Eating with others can be a joyful experience filled with fun, love, and laughter, and can make a good meal great. The people you eat with can impact your eating habits in both a positive and negative way, so it is important to be mindful of what occurs when you eat with others. Eating with fast eaters can cause you to eat faster, while slow eaters might lead you to put your fork down more often. Eating with people who make healthy choices might cause you to make a better meal choice, while people less prone to eating well might lead you to indulge a little more. Being mindful of how those around you impact your eating patterns will help you make better food choices.

An Example of Mindful Eating

Considering the 5 Ws of eating is a simple way to be more mindful of the food you are consuming, but how often do you actually do this? As an example, consider the last time you ate a handful of almonds, and ask yourself these simple questions:

  • What did those almonds smell like?
  • What did those almonds feel like in your hand?
  • Where were those almonds from?
  • How are almonds grown?
  • Who harvested those almonds?
  • How did they get to store shelves?
  • How many people worked to get those almonds to you?
  • When did you eat them?
  • Where did you eat them?
  • Who did you eat them with?
  • Why did you eat them?
  • How did you eat them?

Every food you eat has a story behind it, and the more pieces of the story you know, the more mindful it will help you be. Eating is a full sensory experience beyond taste; seeing, hearing, tasting, smelling, and touching all play into our experience and how we practice mindful eating.

How to Practice Mindful Eating

So how do we reconnect with our food and learn how to practice mindful eating? Here are some tips to help get you started.

1. Prepare your own food.

Mindful eating begins way before food enters your mouth. Eating is a sensory experience that involves all our senses and our brain. Our brain helps to initiate our digestive process and heightens our senses so we can experience the food we eat. The act of cooking helps us to engage our brain and stimulate our digestive process so our body is ready to accept our, and this is a process that is not stimulated by microwaving something we buy. Taking the time to cook and prepare your own food forces you to be more mindful of the time and effort that goes into making a meal. There is no need to be the next top chef, just a few simple kitchen skills can go a very long way in learning to practice mindful eating.

2. Chew your food and eat slowly.

Preparing your food is one thing, but if you inhale your meal in less than 5 minutes you are missing the mark. Eating quickly does not allow us to thoroughly experience mindful eating, and it also does not stimulate our body’s natural digestive process. By mechanically chewing your food you are preparing your gut for the digestive process and will ensure that your food is better absorbed and assimilated. Plus, taking our time allows our body to register once we are full so it helps to eliminate overeating.

3. Sit Down

Whether you are walking down the street, driving in your car, or standing in the kitchen, eating while you are on the go does not allow for your mind or body to register the food you have consumed. When eating, your body must transfer energy to your digestive tract in order for the process to occur, however, when eating on the go you are not allowing for this transfer of energy to happen optimally. Eating on the go keeps your body in ‘fight or flight’ mode when it should really be focusing on ‘rest and digest’ mode. Sitting down to eat a meal will bring more mindfulness to the entire process and help to ensure you are eating slower and chewing more as well.

4. Remove digital distractions.

Digital devices are a major distraction to mindful eating. Although eating at your desk, in front of your TV, or while looking at your phone might seem like an efficient use of time, they are a huge hindrance to mindful eating and your digestion. Simply taking the 10-15 minutes needed to sit down and eat your meal without a screen will help make the experience more mindful. Eating with others and sharing food with others is also a great way to bring more mindfulness to the process.

5. Shop locally.

Eat the kind of food you know the story behind. It is easy to eat mindlessly when you pick a product from the grocery store shelf because you simply know nothing about it. Buying something as simple as a banana might seem so innocent, however, when you recognize the hard work, labor, and the entire network and community that worked to get it to you, it forces you to change your outlook. Getting to know a local farmer, butcher, fishmonger, or cheesemonger and learning how your food got from the farm to your fork will force you to eat more mindfully. It is easy to throw away food if there is no understanding or appreciation of the hard work it takes to get from farm to table. Understanding even a little of the story behind the food that you eat will bring a whole new level of mindfulness to your eating habits.

6. Distinguish hunger from cravings.

Understanding your reason for eating will help you to be more mindful of the food you eat. Are you actually hungry, or are you bored, tired, or angry? Are you hungry or are you simply having a craving? If you are able to take a moment and ask yourself this simple question you will be able to determine if you actually need to eat or not. The more in tune you are with your body the more easily you will be able to identify your hunger cues and improve your practice of mindful eating.

The Bottom Line

Remember that mindful eating is a practice that you will forever be working on, however working to implement some of these simple strategies will help you learn how to practice mindful eating.

Skillet Cottage Pie

Published on March 21, 2017 by Stephanie Kay

A classic Irish dish, this skillet cottage pie is easy to make and incredibly good for you.

Skillet Cottage Pie

 

When I’m in the mood for a warming, savory meal, cottage pie is the perfect treat. Not only is it simple to prepare, but it’s very inexpensive to make and makes plenty of leftovers. This skillet cottage pie recipe is a slightly quicker more convenient way to make a family classic as it uses fewer dishes, which means less cleanup and more time for eating.

Cottage pie and Sheppard’s pie are very similar in nature. Both coming from England, cottage pie is typically made with ground beef, whereas Sheppard’s pie is mostly made with ground lamb or mutton. In North America, we typically refer to this recipe as Sheppard’s pie, but I think the rustic nature of this particular dish really calls for the name Skillet Cottage Pie.

The reason this dish makes my approved list of recipes is that it is made with 100% real food. I think stick-to-your-ribs dishes like Sheppard’s pie, roasts, and stews, have gotten a bad reputation in North America, but when you break it all down it doesn’t really make any sense. These dishes are made with whole foods that are local to the land, so suggesting they are unhealthy seems rather foolish to me. For instance, potatoes are a wonderful whole food that should be celebrated so much more than they are feared. As one of my clients said to me; “Potatoes come out of the ground, how can they be bad for you?”, and she is oh-so-correct. My goal with my work is to reconnect people with their food, teach them where their food comes from, and help them learn to love real food. It shocks me to think that many people have no problem eating a refined sugar and oil-loaded granola bar, but are afraid of something as simple and natural a potato. It is time that people take a step back and look at the big picture, think about where their food actually comes from and how it got to their fork. Visit a farmer’s market, learn what grows locally, and learn to eat seasonally. If we could all just do a little more of this, the world would be a much healthier place.

 

Skillet Cottage Pie

 

This skillet cottage pie is the perfect Sunday dinner; whip up a batch on the weekend, eat up and freeze all of the leftovers for so many more delicious meals to come.

 

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Skillet Cottage Pie

Skillet Cottage Pie

Author: Stephanie Kay

You can certainly make this skillet cottage pie recipe in a baking tray as well, I just think the skillet looks great and it dirties fewer dishes too!

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 30 minutes
  • Total Time: 40 minutes
  • Yield: 6 servings 1x
  • Category: Main
  • Method: Baked
  • Cuisine: Irish
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Ingredients

Filling:

  • 1 pound ground beef
  • 1/2 tablespoon olive oil
  • 1 onion, diced
  • 2 carrots, diced
  • 3 cloves garlic, minced
  • 1 teaspoon dried thyme
  • 1 teaspoon dried rosemary
  • 1 tablespoon Worcestershire sauce (gluten-free if needed)
  • 1/2 cup beef or chicken broth
  • 2 tablespoon tomato paste
  • 1/2 cup frozen peas, thawed
  • Salt
  • Pepper

Mashed Potatoes:

  • 4–5 large russet potatoes (750g), peeled and diced
  • 1/4 cup chicken stock
  • 2 tablespoons butter
  • Salt
  • Pepper

Instructions

  1. Preheat oven to 350°F.
  2. Begin by cooking the potatoes. In a large pot, bring water to a boil, add potatoes, and cook for 15-20 minutes until potatoes can easily be pierced with fork.
  3. While the potatoes are boiling, begin on filling. In a skillet on medium heat, add oil and then add diced carrot and onion and cook for 3-4 minutes until vegetables are tender.
  4. Add ground beef to the pan, and cook for 5 minutes until no longer red/pink, using a spoon to gently break up the meat as it cooks. Add in minced garlic, dried thyme and rosemary and cook for another minute until fragrant.
  5. Season meat mixture with salt and pepper and then add in Worcestershire sauce, tomato paste, peas and broth. Stir into meat mixture to ensure everything is well combined. Turn up the heat to bring mixture to a gentle simmer and allow to cook 10-15 minutes until liquid is reduced and filling has thickened.
  6. While the filling is reducing, finish the mash potatoes. Strain boiled potatoes and return them to the pot with butter and chicken stock. (You can also use milk/cream but using chicken stock is a lighter way to make a really rich and creamy mashed potato.) Using a potato masher or fork, mash the potatoes together for a creamy consistency, and season with salt and pepper to taste.
  7. Once the filling has reduced and thickened, remove it from the heat and cover it with the mash potatoes. Using a spoon or spatula add dollops of mashed potatoes to the top of the filling and then evenly spread it out across the mixture. (I like to use a fork to create a fun design in the mash potatoes, but this is totally optional.)
  8. Transfer the skillet to the oven and cook for 15-20 minutes until golden on top and bubbling on the sides.
  9. Serve with your favourite green vegetables or salad.
  10. Enjoy!

Nutrition

  • Serving Size: 1 serving
  • Calories: 346 calories
  • Sugar: 6 grams
  • Fat: 5 grams
  • Carbohydrates: 91 grams
  • Fiber: 38 grams
  • Protein: 8 grams

Keywords: easy, healthy

Did you make this recipe?

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12 Healthy Portable Breakfast Ideas

Published on March 16, 2017 by Stephanie Kay

Weekday mornings can get pretty hectic, but that doesn’t mean that breakfast needs to be skipped altogether. There are lots of simple, healthy, and quick breakfast ideas that you can grab and go on your way out the door to ensure you are set up for a day of success. So here are 12 healthy portable breakfast ideas that will help get you out the door in a hurry.

12 Portable Breakfast Ideas

As the saying goes, breakfast is the most important meal of the day. Although the saying is most certainly up for debate, I am a big fan of breakfast; not only is it my favorite meal of the day, but I often recommend ideas to clients to ensure they are fueled for their day as well. The word breakfast literally translates to ‘break the fast’ and, when you eat a good breakfast, you help give yourself energy for a productive day and help to limit cravings in the afternoon.

When it comes to actual breakfast options it is important to opt for a well-balanced breakfast with lots of protein, fat, and carbohydrates. Whether you are eating at the kitchen table, or chowing down in the car (not suggested but I realize it happens), or eating at your desk in the morning, this simple rule will help make sure that you are ready to tackle your day. So, here are 12 of my simplest, most delicious, convenient, and grab-and-go healthy portable breakfast ideas.

Portable Breakfast Ideas

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1. Spinach Breakfast Casserole

This is not only one of my personal favorite healthy portable breakfast ideas, but this Spinach Breakfast Casserole is the most popular recipe on my blog! Although this recipe requires a little advance planning, it makes enough servings for an entire week of breakfasts and it is really simple to prepare. Think of this recipe as a full weekend breakfast stuffed into one delicious weekday bite!

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2. Chia Seed Pudding

When it comes to chia seed pudding the flavor options are endless, it’s getting the right ratio of seeds to liquid that makes this breakfast a winner or a loser. You can either make a Perfect Chia Seed Pudding and add any toppings and flavors you like, or go for something a little more indulgent like my Chocolate Chia Seed Pudding. The fat and protein content in the chia seeds can help to balance blood sugar to keep cravings at bay and keep you mentally alert for a morning of work.

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3. Protein-Packed Smoothie

At this point, everyone knows that smoothies make a healthy portable breakfast idea, but it’s the content of your smoothie that truly determines if you’ve got a good option or not. Just like any plated meal, a well-balanced smoothie should contain a source of carbohydrates, protein and fat to help keep you full and help you avoid that hangry feeling later on in the day. Learn how to master your morning smoothie, so you aren’t making those oh-so-common smoothie mistakes.

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4. Hard-Boiled Eggs, Avocado & Tomato

This is the ultimate of healthy portable breakfast ideas, you can literally just grab 2 hard-boiled eggs, 1 avocado, and 1 tomato, and go. Of course, you’ll have to boil your eggs ahead of time, but once you learn how to boil perfect eggs you can whip up a batch while you’re watching your favorite TV show. And, just to be clear, if you are worried that the combination of eggs and avocado “too high in fat”, fear not, it’s an incredibly healthy option. If you don’t believe me read my blog post all about why full fat is always best, and why you should be more afraid of your morning muffin than eggs and avocado.

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5. PB & J Overnight Oatmeal

Oatmeal is a staple breakfast that has been around for generations; it’s filling, it’s inexpensive and it’s efficient. You can certainly make a warm batch of oatmeal on the stovetop, but for the mornings you just don’t have time to try a batch of overnight oatmeal instead. This PB&J Overnight Oatmeal version combines the flavors of a childhood classic, without any added sugars, making it one of the best healthy portable breakfast ideas around.

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6. Western Omelet Muffins

When a western omelet meets a muffin, you get the best of both worlds; Western Omelette Muffins! People seem to love muffins for breakfast, but a muffin is really just a glorified cupcake with no icing. They are loaded with refined flour and sugar and although they may go well with your morning coffee, they will give you a big ol’ sugar crash within an hour of breakfast. So try mixing things up with a protein and fat-packed egg muffin instead.

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7. Morning Glory Muffins

Ok, so you might be wondering why I am giving you a muffin recipe after I rip on muffins for breakfast. The reason? It is the ingredients in the actual muffin that determine whether it’s a good choice or not. The standard coffee shop blueberry muffin or lemon poppy seed muffin has as much sugar as a chocolate bar or half-pint of ice cream. WHAT?! Yes, it’s true. The reason this Morning Glory Muffin recipe works is that it is free of refined flours and refined sugars, and loaded with vegetables, protein, and healthy fats.

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8. Breakfast Egg Bake

The fun thing about a Breakfast Egg Bake is that you can pretty much add anything you like to it. This little number is loaded with sweet potatoes, breakfast sausages, and a ton of veggies making it an absolutely delicious combination. This recipe makes enough portions to feed you for the week (and then some), but you can also easily half or quarter the recipe to make fewer servings. Just slice and go in the morning for a delicious healthy portable breakfast idea!

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9. Blueberry Baked Oatmeal Bars

These little Blueberry Baked Breakfast Bars make a great healthy portable breakfast idea because they are essentially a handheld version of a bowl of oatmeal. Made with rolled oats and sweetened naturally with berries, they are low in sugar and high in fiber to help keep you full. These bars can actually be made with any type of fruit, and you can add all sorts of nuts, seeds, and spices keeping the flavor options endless. Plus, they freeze really well too, so you can batch-cook a bunch for grab-and-go breakfasts for weeks ahead.

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10. Homemade Granola & Plain Yogurt

Granola and yogurt is a classic breakfast combination, but it is truly the quality of your granola and the type of yogurt you use that determines how healthy the choice actually is. What most people don’t realize if that depending on the type ad brands they opt for, granola and yogurt can be more like a dessert for breakfast than an actual breakfast. By making your own homemade granola, like this Nut & Seed Granola or my Holiday Spice Granola, and opting for plain full-fat yogurt, you can ensure you are making the healthiest choice possible with a portable breakfast loaded with protein, carbohydrates, and healthy fats.

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11. Sourdough Toast with Almond Butter & Banana

I’ve got good news, bread is not the devil, it just comes down to the quality of the bread’s ingredients and the way it was made. A slice of naturally leavened sourdough topped with all-natural nut butter and slices of banana is not only a handheld breakfast you can walk out the door with but something you can easily make at the office too. All-natural sourdough bread is made with wild yeast and naturally fermented making them more easily digested, richer in beneficial bacteria, and make their nutrients more bio-available. (Pro-Tip: For an extra little hint of sweetness add a sprinkle of cinnamon to your banana slices.)

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12. Leftovers

If you can let go of the idea of “breakfast foods” you will save yourself a whole lot of hassle in trying to help come up with healthy portable breakfast ideas. Dinner leftovers are one of the simplest and best healthy portable breakfast ideas because all of the cooking is already done, you just need to grab and go! In North America, we have created this idea that there are specific foods for specific meals, but that is certainly not the case. Traditionally our ancestors and many cultures around the world today simply eat dinner leftovers for breakfast. Leftover soups and stews, meats and veggies all make great breakfast meals, or use odds and ends of leftovers rice and potatoes and top it with an egg for a hearty way to start the day.

Western Omelette Muffins

Published on March 16, 2017 by Stephanie Kay

These fully loaded western omelette muffins are an easy make-ahead breakfast idea that will give you simple and portable breakfasts for a week.

Western Omelette Muffins

 

A quick scan of my blog and you might notice that egg dishes are one of my favorite make-ahead breakfast ideas; my Spinach Breakfast Casserole and my Breakfast Egg Bake are staples in my kitchen. The reason I love them so much is that I think they are such a filling way to start the day. Eggs have a bad reputation, and quite frankly I’m sick of it. It is a huge misconception that eggs are an unhealthy choice. In fact, I think people should be far more afraid of their store-bought cereals, granolas, bread, and muffins than an innocent little egg! Eggs are 100% natural food that are one of the most nutritious foods on the planet. A single whole egg contains 13 essential nutrients, and 6 grams of protein, and is rich in healthy omega-3 fats.

As with any food, the quality of the eggs you buy determines how nutritious they actually are, so here are a few things to look for.

  • Organic: In the grocery store, shop for organic eggs whenever possible. Organic eggs come from hens raised in a free-range system with access to the outdoors. Hens are fed a certified organic feed.
  • Pasture-Raised: Go beyond organic and look for pasture-raised eggs. Pasture-raised eggs ensure the hens spent time outside, weather permitting in Canada, as well as on the barn floor.
  • Local Farms: In my opinion, the best way to buy eggs is directly from a local farm or farmers’ market. Organic and pasture-raised eggs are often available from local farms providing some of the freshest and best quality eggs around.

Egg labeling can get really confusing with buzzwords like ‘enriched’, ‘omega-3’, ‘free-run’, and ‘free-range’, so the more you know, the more you know what to look for. Check out this great Guide to Buying Eggs from the Canadian Egg Farmers so you are well-equipped to make informed decisions. These Western Omelette Muffins are quick to prepare and make a great on-the-go breakfast option, but also as a simple school or office lunch.

 

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Western Omelette Muffins

Western Omelette Muffins

Author: Stephanie Kay

These Western Omelette Muffins are a simple breakfast recipe that everyone will love. I find pre-cooking the vegetables helps make them a little more tender once the omelette muffins are cooked, and you can truly add any vegetables you like.

  • Author: Stephanie Kay
  • Prep Time: 15 minutes
  • Cook Time: 20 minutes
  • Total Time: 35 minutes
  • Yield: 12 muffins 1x
  • Category: Breakfast
  • Method: Baked
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Ingredients

  • 12 eggs
  • 1/2 red bell pepper, diced
  • 1/2 green bell pepper, diced
  • 1/4 red onion, minced
  • 4 pieces bacon or ham
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon fresh ground pepper
  • 1/2 cup milk (optional)

Instructions

  1. Preheat the oven to 375°F.
  2. In a skillet on medium heat, cook the bacon until crispy. Once cooked, remove from pan and set aside on paper towel to remove any excess oil.
  3. In the same pan, add the diced bell peppers and onion and cook until soft and tender, about 5 minutes. Once soft, remove from the heat and set aside.
  4. While the vegetables are cooking, prepare the eggs. Crack the eggs into a large bowl or measuring cup, season with salt and pepper, and whisk to combine. If you are adding milk, combine and whisk it with the eggs at this point.
  5. Grease the muffin tin. Add a very small amount of butter or olive oil to each muffin cup, just enough to ensure the egg muffins don’t stick once they are cooked. You can also use muffins liner if you wish.
  6. Spread the vegetable mixture evening across all 12 muffin cups. Roughly chop cooked bacon into bite size pieces and portion across muffin cups as well.
  7. Give the eggs another good whisk and pour the egg mixture evenly into each muffin tin.
  8. Transfer the muffin tray to the oven and bake for 20 minutes, or until muffins are cooked all the way thru.
  9. Once cooked, remove muffins from the oven and allow to cool. Once cooled, removed muffins from their tins.
  10. The omelette muffins can be stored in the fridge for 3-5 days.
  11. Serve warm or cold, and enjoy!

Nutrition

  • Serving Size: 1 muffin
  • Calories: 115 calories
  • Sugar: 1 gram
  • Fat: 9 grams
  • Carbohydrates: 2 grams
  • Fiber: 0 grams
  • Protein: 8 grams

Keywords: egg, muffin tin, muffin tray, healthy, easy

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PB & J Overnight Oatmeal

Published on March 14, 2017 by Stephanie Kay

This quick and easy overnight oatmeal recipe pairs perfectly with busy mornings, just like peanut butter and jelly.

PB & J Overnight Oatmeal

 

Oatmeal is a tried and true breakfast option, but sometimes we just don’t have time to heat up the stovetop and make them on the hob, so overnight oatmeal is a great alternative. The flavour combinations for overnight oatmeal are endless; you can truly add any mixture of fruits and spices to add flavour to your morning oats, but nothing quite goes together like peanut butter and jam, so this peanut butter and jelly overnight oatmeal brings you the best of both worlds.

Overnight oatmeal is just as simple as it sounds; you merely need to combine the ingredients the night before, and the hard work is done overnight while you sleep! Similar to a bowl of cold cereal, overnight the oats soften in their liquid and turn into a porridge that you can eat cold or warmed up. There are many different types of oats, however, for this particular recipe rolled oats or quick-cooking oats work best.

There are many ways to flavour your overnight oat recipe, so finding the right combination of nuts, seeds, spices and sweeteners is endless. Ideally, when choosing ingredients it is important to ensure that you add a little source of protein and fat to your recipe to help ensure your breakfast is well macronutrient balanced, and you don’t end up hangry later on in the afternoon! In this recipe, the inclusion of chia seeds with the berries helps to make a natural Chia Seed Jam, while chia seeds are rich in fat, and fiber and add a little protein. Spices like cinnamon and vanilla extract help add a little flavour without adding any extra sugar, and a dollop of peanut butter (or nut butter of your choice) adds extra protein and more healthy fat.

 

PB & J Overnight Oatmeal

 

This peanut butter and jelly overnight oatmeal recipe is the perfect grab-and-go breakfast for a warm summer day, especially because there is no cooking required.

More Healthy Overnight Oatmeal Recipes:

  • Carrot Cake Overnight Oats
  • Peanut Butter & Banana Overnight Oats
  • Vanilla Blueberry Overnight Oats
  • Chocolate Coconut Overnight Oats
  • Strawberry Chia Overnight Oats
  • Apple Cinnamon Overnight Oats

 

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PB & J Overnight Oatmeal

PB & J Overnight Oatmeal

Author: Stephanie Kay

Made with peanut butter and chia seed jam, these PB & J overnight oats are a quick and easy meal prep idea that works as a healthy breakfast any day of the week.

  • Author: Stephanie Kay
  • Prep Time: 5 minutes
  • Total Time: 5 minutes
  • Yield: 1 serving 1x
  • Category: Breakfast
  • Method: Overnight
  • Diet: Gluten Free
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Ingredients

  • 1/3 cup strawberries or raspberries, fresh or frozen
  • 1/2 tablespoon chia seeds
  • 1/2 cup rolled oats
  • 1/2 teaspoon ground cinnamon
  • 1/2 teaspoon vanilla extract
  • 1/8 teaspoon sea salt
  • 3/4 cup milk or non-dairy milk of your choice
  • 1 tablespoon peanut butter

Instructions

  1. In a mason jar, combine berries and chia seeds. Use a fork to gently mash the berries and then stir in chia seeds, you want them to be well incorporated so the berries absorb the chia seeds to create a jam-like texture. (You can also make a full batch of Chia Seed Jam and use a spoonful of that instead.)
  2. In the separate bowl, combine the oats, cinnamon, vanilla extract, sea salt and milk. When well mixed, add the oat mixture to the mason jar on top of the jam mixture. Do not stir the berries with the oats. (You can also do this directly in the mason jar, just avoid stirring in the berries.)
  3. Add a dollop of peanut butter or nut butter of your choice, cover and place in fridge overnight, or at least 6 hours. Don’t worry if the oats look liquidy; the oatmeal will absorb the milk overnight and the oats will ‘cook’ and soften.
  4. In the morning, remove the overnight oats from the fridge and enjoy!

Nutrition

  • Serving Size: 1 jar
  • Calories: 237 calories
  • Sugar: 3 grams
  • Fat: 4 grams
  • Carbohydrates: 36 grams
  • Fiber: 8 grams
  • Protein: 8 grams

Keywords: peanut butter, jam, rolled oats, easy, healthy, gluten-free, vegetarian

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Portuguese Soup (Caldo Verde)

Published on March 9, 2017 by Stephanie Kay

Caldo Verde Portuguese soup is a simple recipe made of potatoes, kale, and a little sausage, and it is the perfect heart-warming soup for a cold and rainy day.

Caldo Verde Portuguese Soup

 

If you are wondering if I am Portuguese because I am posting a Portuguese soup, the answer is no. If the ginger hair has not yet given it away, I am a total blend of Scottish, English and Irish, however, that doesn’t mean that I can’t love the Portuguese’s soups! I’ve only had caldo verde Portuguese soup a handful of times in my life, and every time I do I seem to enjoy it more and more. The first time trying this soup was while on a vacation in Portugal, visiting northern and southern Portugal with a friend from the area who was showing us all it had to offer.

As I mentioned in my last post, there is nothing I love more about travelling than experiencing new cultures through their food. I love learning why we got to where we are based on where we came from, and why particular dishes became so popular. I think what I loved most about this dish is how simple and humble it actually was. From the ingredients alone, you can see how inexpensive it is to make, and how it was likely created out of what people had access to at the time; potatoes and greens go a long way when you need them to! Today caldo verde is a traditional dish and served at celebrations like weddings and birthdays, but I’ve decided to celebrate it for the everyday.

This Portuguese soup, also known as caldo verde, is a cheap and cheerful dish that is ready in 30 minutes or less. Make a big pot for a weekend brunch or batch cook it on Sunday for a week of delicious lunches.

 

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Caldo Verde Portuguese Soup

Caldo Verde Portuguese Soup

Author: Stephanie Kay

The traditional version of this Portuguese soup would typically call for a linguiça sausage, however, you can really use any type of sausage you have on hand.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 40 minutes
  • Total Time: 50 minutes
  • Yield: 6 servings 1x
  • Category: Soup
  • Method: Stovetop
  • Cuisine: Portuguese
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Ingredients

  • 2 tbsp. olive oil
  • 1 yellow onion, diced
  • 4 cloves garlic, minced
  • 3 russet potatoes, cubed
  • 6 cup chicken stock
  • 1 head lacinato or curly kale
  • 200g cooked linguiça, chorizo or kielbasa sausages, thinly sliced
  • 1/2 tsp. salt
  • 1/4 tsp. freshly ground pepper

Instructions

  1. In a large pot on medium heat, add olive oil and diced onion, season with half of sea salt. Saute for 6-8 minutes until soft and translucent.
  2. Add minced garlic, stir to coat in oil and heat for another 1 minutes until garlic is tender, do not allow to brown.
  3. Add diced potatoes and chicken stock and cook for 20-25 minutes until potatoes are very tender.
  4. While the soup is cooking, prepare the kale. Wash the kale leaves, and then using your hands, remove any tough stems from the kale leaves. Working in batches, stack the leaves, roll up the stack like a cigar, and cut crosswise into very, very thin strips. Set aside.
  5. Once potatoes are cooked, remove 3 cups of the potatoes mixture from the pot, add to a bowl and using a potato masher or fork, mash potatoes. Return mashed potatoes to the pot and stir to combine. This is done to help thicken the soup a little so it is not all broth.
  6. Slice the sausage into thin 1/4 inch slices and add sausage and diced kale to the pot. Cook for another 5 minutes, until kale is tender and bright green.
  7. Season to taste with sea salt and pepper.
  8. Serve and enjoy!

Nutrition

  • Serving Size: 1 serving
  • Calories: 276 calories
  • Sugar: 6 grams
  • Fat: 14 grams
  • Carbohydrates: 27 grams
  • Fiber: 2 grams
  • Protein: 13 grams

Keywords: potatoes, sausage, kale, green, easy, healthy

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Carrot Cake Energy Bites

Published on March 9, 2017 by Stephanie Kay

These no-bake carrot cake energy bites taste just like carrot cake while being packed full of energy and are good for you!

No-Bake Carrot Cake Energy Bites

 

If you love carrot cake, you’re going to love these carrot cake energy bites! Not only are they quick and easy to prepare, but they have all of the flavors and spices of carrot cake while being naturally sweetened and healthy. Whip up a batch, store them in the fridge, and you’ll have a healthy snack ready whenever you need them.

There are lots of natural sweeteners on the market, and as the need to remove refined sugar becomes increasingly more common, so do alternatives for sugar. If you walk into your local health food store, there is often an entire shelve dedicated to natural sweeteners so deciding the best from the worst can sometimes be confusing.

In my opinion, the more unprocessed the sweetener is the better it is for you, so choices like maple syrup, honey, or fruit are always the best options. However, it is important to keep in mind that even the best natural sweeteners are still sweeteners and should be treated as an occasional treat, not an everyday indulgence. Just because something is made out of dates or honey doesn’t mean we can eat as many as we want, they are just a slightly healthier option than the ones made of plain white sugar. Moderation is the key to success. It doesn’t mean we shouldn’t eat them at all, we just need to be mindful of how frequently we are actually eating them.

 

No-Bake Carrot Cake Energy Bites

 

These healthy carrot cake energy bites are a quick and easy recipe that doesn’t require much skill in the kitchen. Simply toss the ingredients into a food processor, roll them into balls, and you will have tasty on-the-go treats for weeks ahead.

 

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No-Bake Carrot Cake Energy Bites

Carrot Cake Energy Bites

Author: Stephanie Kay

These carrot cake energy bites call for a combination of dried dates and apricots, however, if needed you could omit the apricots altogether and simply use one whole cup of dates.

  • Author: Stephanie Kay
  • Prep Time: 20 minutes
  • Total Time: 20 minutes
  • Yield: 12 energy bites 1x
  • Category: Snack
  • Method: By Hand
  • Diet: Gluten Free
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Ingredients

  • 2 medium carrots, shredded (about 3/4 cup)
  • 3/4 cup walnuts
  • 3/4 cup pecans
  • 3/4 cup dried dates
  • 1/4 cup dried apricots, roughly chopped
  • 1/2 tablespoon ground cinnamon
  • 1 teaspoon ground ginger
  • 1 teaspoon ground nutmeg
  • 1 teaspoon vanilla extract
  • 1/8 teaspoon sea salt
  • 2 tablespoons maple syrup (optional)
  • 1/2 cup shredded coconut

Instructions

  1. In a food processor, combine walnuts, pecans and spices, pulse into a coarse meal.
  2. Once nuts have been ground, add dried dates, apricots, vanilla extract, maple syrup, shredded carrots and sea salt. Blend in food processor to combine until a thick paste is formed.
  3. The addition of maple syrup is optional, taste your batter for sweetness and add a splash of maple syrup as needed.
  4. Once batter is formed, roll into golf ball size balls and set aside.
  5. Add shredded coconut to a small bowl and add rolled balls to the shredded coconut one at a time and toss to coat.
  6. Store in an airtight container in the fridge or freezer. The bites will keep in the fridge for a week, or in the freezer for a few months.
  7. Enjoy!

Nutrition

  • Serving Size: 1 energy bite
  • Calories: 142 calories
  • Sugar: 7 grams
  • Fat: 11 grams
  • Carbohydrates: 11 grams
  • Fiber: 2 grams
  • Protein: 2 grams

Keywords: no bake, healthy, carrot cake, paleo, vegan, vegetarian

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How to Avoid Getting Hangry

Published on March 7, 2017 by Stephanie Kay

Hangry is the (unofficial) technical term for being so hungry that you are angry. In fact, most of us have experienced it, perhaps we just didn’t realize what it was called. It is that moment in time when you become cranky, moody, irritable, or when you are about to have a massive meltdown that can only be avoided by eating something ASAP. Fortunately, a little understanding goes a long way, so let’s talk about how to avoid getting hangry.

how to avoid getting hangry

 

Back in the day, I used to be the queen of hangry. It would literally happen to me on a daily basis; between my meals or before I made it to my next meal, I would get so irritated that it would literally put me in a bad mood. My friend jokes that she used to have to pack granola bars in her purse in order to make it through an afternoon with me to ensure I didn’t have a meltdown. Thankfully, she is kidding (to a certain extent), however until I realized what was actually occurring I didn’t know how to solve it.

What does hangry mean?

All jokes aside, getting hangry is a real thing, it’s just that the name is a little silly. What getting hangry actually refers to is unbalanced blood sugar, specifically the moment when your blood sugar has dropped so low that you become angry and irritable. Glucose is a form of sugar and it is the body’s main source of energy. Glucose is acquired in the diet by eating sources of carbohydrates, which give the body energy to do its functions. Not only does it give us the energy to do physical tasks, but it gives us the energy to do mental tasks as well. There are many different types of carbohydrates, all of which contain varying concentrations of glucose (or sugar), however, in the end, they all play a similar role in providing a source of energy. In order for the body to function optimally, a certain amount of glucose is required in the bloodstream (AKA blood sugar) in order to keep up upbeat and active. Every time we eat a meal with carbohydrates we provide the body with a certain amount of glucose (energy) to keep us going. After our meal, as time passes, the amount of glucose present in the bloodstream begins to drop as we use up our energy. The brain, unlike other organs, is heavily dependent on glucose to do its job; if you have ever missed a meal before you many have noticed that it can be hard to concentrate on simple tasks or pay attention. So being hangry, is actually the brain’s reaction to the moment when blood sugar has dropped low enough that it begins to panic a little and causes you to be hungry and angry as it searches for it next source of fuel.

Why Do People Get Hangry?

One might think that the simple solution to avoiding that hangry state is to simply add more glucose to the diet, right? Wrong. In fact, that is actually the last thing you want to do. Allow me to explain.

When food is consumed, carbohydrates break down into simple sugars (glucose) as food is digested. As this glucose is digested, blood sugar levels begin to rise as glucose enters the bloodstream. The more concentrated in glucose foods are (think candy vs. oatmeal), the more quickly they will spike blood sugar levels and in turn trigger insulin. Insulin is responsible for managing the amount of glucose present in the bloodstream, so as blood sugar rises it will work to remove excess glucose from the bloodstream and send it to organs, and tissues and store any excess as body fat. The body can only handle so much glucose at one time, so once our organs and tissues are topped up with glucose for energy, our body will store any excess glucose as fat. The issue with this process is that once all of this glucose is stored in your cell, your blood sugar will then drop too low again and send you into hangry mode.

Think of it as a rollercoaster effect. If you eat donut or drink a soft drink, you are sending a large amount of glucose into your bloodstream at one time, and way more than your body can use at once. Doing so will greatly spike your blood sugar levels, sending insulin into overdrive, working to store all of this excess glucose, until it has removed the excess from the bloodstream until blood sugar is at an ultra-low level. It is at this point that you end up craving more sugar to help increase your blood glucose levels so you have energy again. It’s a vicious cycle. The key to balancing blood sugar is supplying just the right amount for our bloodstream to use at one time.

What’s the problem with being hangry?

Unbalanced blood sugar is less than ideal for supporting energy levels and cravings, but it can also affect a lot of other negative effects on the body and its systems. This vicious cycle of dips and spikes in blood sugar triggers a cascade of stress responses in the body. Why? Because low blood sugar implies a lack of energy source for the body and brain, which causes stress on the body and the body will try and respond to solve it because your body is designed to help protect you. When blood-glucose levels drop to a certain threshold, the brain sends instructions to several organs in the body to release hormones that increase the amount of glucose in your bloodstream; primarily, the body signals adrenaline and cortisol which are stress hormones used in difficult situations. The issue is that your body is not actually in a real stress mode (i.e. – you’re not being chased by a tiger), you just can’t seem to put down your iced vanilla latte or you love your starchy carbs just a little too much. You are essentially continuously putting your body into a fight or flight response mode with a fake scare and this is incredibly taxing to your adrenal and hormonal health.

How to Avoid Getting Hangry

Fortunately getting hangry can be alleviated, you just need to know what to look for. So here are some simple and important tips to consider on how to avoid getting hangry.

1. Add Protein and Fat to Every Meal

Eating a 100% carbohydrate-based meal will put you on the express train to Hangryville. Adding a source of protein and fat to your meals is a good way to help balance your blood sugar by slowing the spike of glucose to the bloodstream; dietary fat helps to slow down the digestive process, and protein is the most satiating nutrient and will help keep you fuller longer. A simple breakfast of a bagel or cereal is not a well macronutrient balanced meal as it is completely carbohydrate-based, will spike your blood sugar, and will leave you hangry before noon. In fact, for most people even a bowl of oatmeal, albeit might be healthy, it is not well macronutrient balanced and will have you reaching for a snack by mid-morning. Alternatively, opt for a more satiating and balanced meal with protein and fats, like a breakfast of scrambled eggs with veggies and avocado to keep you going until lunch and even all afternoon.

2. Avoid Sweetened Drinks

Because liquids require next to no digestion, drinking a sweetened or sugary beverage is like sending glucose directly into your bloodstream and will quickly spike your blood sugar. Avoiding sodas and energy drinks might seem obvious, but this also includes items like fruit juices, fruit smoothies, vitamin waters and flavoured coffees. These drinks often have as much sugar as a standard chocolate bar, so your morning orange juice and vanilla latte might be causing your afternoon hangry moment and cookie craving.

Fiber-rich foods are forms of complex carbohydrates that take longer to be digested and absorbed by the bloodstream, therefore they do not spike your blood sugar and help keep you feeling fuller longer. Vegetables are the primary source of fibrous food and adding more to all of your meals and snacks will be beneficial. Beans, lentils and grains are also good sources of fibre, however, they should always be paired with a source of protein and fat as they do contain a lot of starch with can impact blood sugar. Fruit also contains some fibre, however, it should always be eaten in its whole format as dried fruits and fruit juices are incredibly concentrated forms of sugar that can spike blood sugar levels quickly.

4. Don’t Overdo the Refined Carbs

Going overboard on starches, even all-natural ones like grains, beans and lentils, for some individuals can just be too much glucose for their bloodstream to handle. Although these forms of carbohydrates are in fact whole foods rich in fibre, they do contain high levels of starch which will eventually turn into glucose in the body. In excess, they can lead to spikes and dips in blood sugar, so for some people, oatmeal for breakfast, lentils at lunch and rice noodles for dinner is just far too much. Additionally, although foods made of flours are technically made of complex carbohydrates, they act much more like simple carbohydrates in the body and can cause spikes in blood sugar. Items like crackers, cookies, and granola bars (not to mention donuts and pastries) are less than ideal choices because they are quickly absorbed into the bloodstream causing spikes in blood glucose. Whole grains like rice, oats and quinoa are always best eaten in their whole format, and not in food products made out of them.

5. Eat Regularly, Not Often

The cautionary tale of eating multiple small meals per day is fuel for the hangry fire. With stable blood sugar, you should easily be able to go 4-5 hours between meals without experiencing dips and spikes in energy or experiencing hanger. Eating three well-balanced meals of protein, fat and carbohydrates per day should help to ensure blood sugar is balanced. Avoid skipping meals and only eat snacks if you are truly hungry! Adding unnecessary snacks, especially sweet ones, will merely add more spikes to the blood sugar roller coaster and keep you in the hangry zone.

Garlic Green Beans

Published on March 2, 2017 by Stephanie Kay

Buttery garlic green beans – a delicious and easy side dish!

garlic green beans

Sautéed Green Beans with Garlic

 

I’m straight-up obsessed with garlic. It’s pungent and spicy, yet sweet and savoury, and it is my go-to flavour to add to any dish. It can easily take a humble vegetable and turn it into a culinary experience with one simple ingredient, just like this garlic green beans recipe.

The thought of buying, peeling and chopping garlic used to annoy me. It seemed like such a meticulous task that was not worth the reward, but when it comes to cooking it turns out that the little meticulous tasks are the ones with the biggest payoffs. Garlic is part of the allium family (closely related to onions, shallots and leeks) and it is a classic ingredient that has been used since the beginning of recorded history and is still commonly used in the present day. It is the base of many French, Italian and Indian dishes, as not only does it provide flavour but is well known for its medicinal properties. The sulfur-containing compounds in garlic are known to help boost the immune system, reduce inflammation, and even improve cardiovascular health.

There are many different varieties of garlic available, and although grocery stores often sell just one you can buy multiple varieties at your local farmers market as they vary slightly different flavour profiles. Thankfully, garlic is not as scary as many people make it out to be, so here are a few quick tips for selecting, buying and storing garlic.

  • The entire “head” is called a garlic bulb, while each segment is called a clove.
  • Leaving the bulb whole of garlic whole is the best way to store fresh garlic, as it will last several months.
  • Local fresh garlic season runs from mid-summer through early fall, so try to buy it in season for maximum flavour and health benefits.
  • In stores, purchase garlic that is plump and has unbroken skin. Gently squeeze the clove to ensure it is not too soft.
  • Store fresh garlic in a cool and dark space, moisture is garlic’s worst enemy.

These garlic green beans are worth every little bit of work to peel, chop and cook your garlic, and they make an excellent side dish to any dinner or summer BBQ.

More Healthy Side Dishes:

  • Lemon Garlic Roasted Asparagus
  • Garlic Mashed Cauliflower
  • Sautéed Garlic Kale

 

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garlic green beans

Garlic Green Beans

Author: Stephanie Kay

These sautéed green beans with garlic are a quick and easy side dish that works well any time of the year!

  • Author: Stephanie Kay
  • Prep Time: 5 minutes
  • Cook Time: 10 minutes
  • Total Time: 15 minutes
  • Yield: 4 servings 1x
  • Category: Sides
  • Method: Sautéed
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Ingredients

  • 1 lb. green beans, ends trimmed
  • 4 tablespoons butter
  • 4 cloves garlic, minced
  • Sea Salt
  • Black Pepper
  • Optional: Zested lemon and almond slices

Instructions

  1. In a skillet on medium to high heat, melt the butter. Add garlic and green beans and toss to coat in butter.
  2. Allow beans to cook in skillet for 7-8 minutes or until bright green and tender yet crispy. Be careful not to burn the garlic.
  3. (You can also boil your beans first for 3 minutes until they are bright in colour, and then add them to the pan to coat in garlic and butter for 1-2 minutes.)
  4. Season generously with sea salt and fresh ground pepper. If desired add zest of half a lemon and roughly chopped almonds.
  5. Enjoy!

Nutrition

  • Serving Size: 1 serving
  • Calories: 141 calories
  • Sugar: 4 grams
  • Fat: 12 grams
  • Carbohydrates: 9 grams
  • Fiber: 3 grams
  • Protein: 2 grams

Keywords: healthy, easy

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Chai Spiced Apple Oatmeal

Published on February 23, 2017 by Stephanie Kay

This chai-spiced apple oatmeal is a healthy and heart-warming breakfast for chilly mornings!

chai spiced apple oatmeal

 

Oatmeal is a staple breakfast; it’s rich, filling, creamy, and can keep you going for a busy morning ahead. The key to a good bowl of oatmeal is all about the cooking method and flavors you can add to it. A bowl of apple cinnamon oatmeal is most certainly delicious, but sometimes you just need a little more spice in your life and this chai-spiced apple oatmeal does just that.

Spices are so much fun to play around with, and truth be told, they used to scare me. I had no idea what spices to buy, let alone how to use them, when to use them or why I should use them. My idea of ‘flavor’ came in the form of a pre-packaged seasoning or a jar of sauce. As I learned to cook and experiment with new recipe ideas, the more my spice cabinet grew and the more I began to pay attention to how combining certain spices could create specific flavor profiles. I could easily create an Italian flavor by combining a little basil, marjoram, oregano, and thyme, or a quick Mexican taco seasoning by combining some chili powder, paprika, cumin, and garlic – the options were endless! The more I experimented the more confident I became in the kitchen and the better my food tasted. I no longer relied on the Mrs Dash’s of the world, as I could create my own spices blends to make dishes from around the world. Plus, my taste buds were no longer excited by salt, sugar, and fat, but by the things that give real food flavor; herbs and spices.

 

chai spiced apple oatmeal

Healthy Oatmeal Recipe with Chai and Apple

This chai spiced apple oatmeal is a simple recipe that does just that, packs a world of flavor into a simple bowl of oatmeal to give you a breakfast to look forward to. The word ‘chai’ by itself actually just means tea, and the way we know chai in North America is actually masala chai, meaning a tea with a mix of spices. There are a variety of different spices that you can add to a chai spice mix; everything from cinnamon, ginger, cloves, cardamom, nutmeg, star anise, and fennel all show up in different blends. I opted to keep this blend really simple with common pre-ground spices you might already have in your pantry (there is no need to pull out the pestle and mortar for this one!) however feel free to experiment with your own personal blend of preferred spices.

More Healthy Oatmeal Recipes:

  • Chocolate Banana Oatmeal
  • Salted Caramel Oatmeal
  • Savoury Oatmeal

 

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chai spiced apple oatmeal

Chai Spiced Apple Oatmeal

Author: Stephanie Kay

If you don’t have spices on hand, you could use a chai tea bag to brew a small amount of tea and cook the chai spiced oatmeal directly in the tea.

  • Author: Stephanie Kay
  • Prep Time: 5 minutes
  • Cook Time: 10 minutes
  • Total Time: 15 minutes
  • Yield: 2 servings 1x
  • Category: Breakfast
  • Method: Stovetop
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Ingredients

  • 1 cup rolled oats
  • 1 cup milk
  • 1 1/2 cups water
  • 1 apple, diced
  • 1/2 teaspoon ground cinnamon
  • 1/2 teaspoon ground ginger
  • 1/2 teaspoon ground cardamom
  • 1/4 teaspoon nutmeg
  • 1/2 teaspoon vanilla extract
  • 1/8 teaspoon sea salt
  • Optional Toppings: Maple syrup, milk of your choice

Instructions

  1. In a small saucepan, bring water to a boil. Once boiling, add in rolled oats, spices and a pinch of sea salt.
  2. Reduce heat to a low-medium and gently cook oats, stirring occasionally, for about 8 minutes or until oats are creamy. If you like your oats a little runnier or softer, simply add a bit more water until the desired consistency is reached
  3. With 2 minutes remaining in the cooking time, add in the diced apple. Stir the apples into the oatmeal to ensure everything is well-combined, and finish cooking to allow apples to soften slightly.
  4. You can also reserve some extra apple pieces to add on top once the oatmeal is done cooking.
  5. Once oats are done cooking, transfer them to a bowl and top with a little drizzle of maple syrup and a splash of milk of your choice.
  6. Enjoy!

Nutrition

  • Serving Size: 1 serving
  • Calories: 268 calories
  • Sugar: 16 grams
  • Fat: 3 grams
  • Carbohydrates: 47 grams
  • Fiber: 7 grams
  • Protein: 9 grams

Keywords: healthy, easy

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The Best Natural Sweeteners

Published on February 23, 2017 by Stephanie Kay

At this point, it is common knowledge that added sugars are not ideal for our health. Sugars, found in everything from baked goods to granola bars and marinades, are not only adding pounds to our backsides but stealing our vitality. Sweet treats should most certainly be consumed in moderation and treated as treats, however, that does not mean we must forgo them completely. It is possible to incorporate small amounts of natural sweeteners in our diets from time to time, you just need to know which ones to look for. So here are the best natural sweeteners to reach for when the time comes.

The Best Natural Sweeteners

Top 3 Natural Sweeteners

1. Raw Honey

Raw honey is a traditional natural sweetener that has been used for generations both as a food and medicinally.  The health properties of honey are well known, although like all food, depends heavily on the quality of the honey.  Raw honey specifically is rich in beneficial enzymes, phytonutrients, and is known for its antibacterial, antiviral, and antifungal properties. Bees store honey at room temperature for a reason, when it is heated above 117 degrees Fahrenheit honey loses many of its healing properties, and although it is still delicious and sweet, it loses much of its nutritional benefit. When choosing honey, opt for a local variety that has not been pasteurised and is raw if possible. Ideally, try to visit a local farmer’s market or speciality shop to ensure you are buying some of the best local produce available.

Use honey as a natural sweetener for coffee or tea, or use it as a substitute for sugar in baking and cooking.

2. Maple Syrup

Real, pure maple syrup is an all-natural sweetener from the sap of maple trees that is rich in trace minerals. The process of making maple syrup is an age-old tradition that Indigenous peoples were making long before European settlers arrived, that was used both as a food and medicine much like raw honey.  Canada produces more than 80 percent of the world’s maple syrup, and there are multiple grades and colours of maple syrup available including extra light, light, medium, amber and dark amber; the lighter the colour the more subtle the flavour. Compared to honey maple syrup has fewer calories and a higher concentration of trace minerals including manganese and zinc.

When purchasing maple syrup, ensure that the label read 100% maple syrup, and there is no “maple syrup flavouring”.

3. Fruits (Fresh or Dried)

Fruit is considered nature’s candy; it’s naturally sweet and contains natural sugars. Fructose is the sugar found in fruit and depending on the type of fruit, the content of fructose will vary.  Delivered in their whole form, fruits come with a host of vitamins, antioxidants, and fiber, so using whole fruits is a great way to add a natural sweetness without forgoing too much nutrition. In addition to fresh fruits, dried fruits can be used as sweeteners in baking and cooking, keeping in mind they are much more concentrated in sugars than fresh fruits, so much less is required to create the desired sweetness. It is important to ensure you purchase dried fruits with no added sugars or oils. Often companies will add extra sugars and refined oils to keep fruits tender, sweet and soft, however, this is not necessary and simply adds unwanted sugars and calories, so be sure to read the label before buying.

Mashed bananas and apple puree are great ways to add sweetness to baking, fresh fruit adds flavour to plain yoghurts and smoothies, while all-natural dried fruits are great for making granola or raw energy bars.

Best Natural Sweeteners: Runners-Up

In addition to my top 3, here are some other natural sweeteners that are great sources of unprocessed natural sugar.

Molasses: Molasses, specifically blackstrap molasses, is the liquid byproduct created by refining sugar cane into table sugar. Unlike table sugar, molasses contains many minerals including iron, manganese, copper, calcium, potassium, magnesium, vitamin B6, and selenium, making it a healthy sweetener.

Coconut Sugar: A newer sweetener on the North American market, coconut sugar is a lower glycemic natural sweetener than can be used in cooking and baking. Coconut sugar is also sometimes referred to as ‘coconut palm sugar’ or ‘coconut crystals’ but any can be used as a substitute for white sugar.

Organic Whole Cane Sugar: Simple white sugar is made from either sugar cane or GMO sugar beets, and although raw organic whole cane sugar also comes from sugar cane it is an unrefined version. This form of cane sugar is the only one that does not separate the sugars from the molasses and therefore it is the least refined format available. This type of sugar is often labelled as Sucanat, Rapadura, or Raw Organic Cane Sugar.

Stevia: Stevia continues to be somewhat controversial in the nutrition world, however in small amounts it can be used as a natural sweetener. Stevia is three times sweetener than sugar, so often a small pinch is all you need. Look for stevia powder or liquid in health food stores, and note that it has a slight aftertaste so it is not for everyone.

Pistachio Crusted Salmon

Published on February 16, 2017 by Stephanie Kay

Pistachio Crusted Salmon

Moist and flaky salmon with a crispy and crunchy crust, this pistachio-crusted salmon is equally delicious and nutritious!

Pistachio Crusted Salmon

This pistachio-crusted salmon recipe is a quick and easy dinner that you can get on the table in 30 minutes or less, making it the perfect weeknight meal. The crunchy pistachio crust, paired with the sweet and tangy sauce, and a splash of citrus elevates all of your taste buds in one simple bite.

Salmon is one of the easiest fish to cook; it’s versatile, fast and simple. There are many different ways to cook salmon, be it in the oven, on the grill, under the broiler or on a summer’s BBQ,  they all enhance the flavour of the fish in their own special way. Truth be told, salmon doesn’t take as much time as most people think it does. I think far too often, people end up cooking the life out of their salmon, and think they don’t like it because the flavour is not there. Salmon truly tastes best when it is light and buttery, and that texture can be easily attained at home.

Pistachio Crusted Salmon

Pistachio-Crusted Salmon Recipe

I’m definitely not reinventing the wheel with this recipe, a quick google and you will see that there are many recipes for pistachio-crusted salmon, so this is my take on it. The quality of your dish really comes down to the quality of your salmon, so buying the best quality salmon available will ensure your dish hits the mark. The bulk of salmon sold in the grocery store is either farmed or was caught and shipped to China for processing before hitting your grocery store shelves. As with all of the food I buy, I try (whenever possible) to buy more responsibly and sustainably sourced options. To me, it is worth the extra time and investment to ensure that I am consuming something that is more nutritious and has a smaller environmental footprint. There is a great local fishmonger in my area that sources sustainable seafood, so be sure to check out your neighbourhood to see what is available. 

More Healthy Salmon Recipes:

  • Maple-Glazed Salmon
  • Honey Ginger Grilled Salmon
  • Honey Mustard Salmon

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Pistachio Crusted Salmon

Pistachio Crusted Salmon

Author: Stephanie Kay

This pistachio crusted salmon recipe calls for Dijon mustard and honey, however, grainy mustard and maple syrup would work just as well.

  • Author: Stephanie Kay
  • Prep Time: 5 minutes
  • Cook Time: 15 minutes
  • Total Time: 20 minutes
  • Yield: 4 fillets 1x
  • Category: Mains
  • Method: Baked
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Ingredients

  • 4 x 4oz salmon fillets
  • 1 lemon, juiced
  • 2 tablespoon Dijon mustard
  • 2 tablespoon honey
  • 1/2 cup shelled pistachios, roughly chopped
  • 1/2 teaspoon sea salt

Instructions

  1. Preheat the oven to 400° F.
  2. In a small bowl, whisk together lemon juice, Dijon mustard and honey.
  3. Using a large knife or a food processor, roughly chop the pistachios into a coarse meal.
  4. Place salmon fillets on a baking sheet and season with sea salt.
  5. Spoon marinade evenly over each salmon fillet and top with crushed pistachios.
  6. Transfer to the oven and bake for 15 or until flaky and cooked through.
  7. Serve warm and enjoy!

Nutrition

  • Serving Size: 1 fillet
  • Calories: 278 calories
  • Sugar: 10 grams
  • Fat: 12 grams
  • Carbohydrates: 14 grams
  • Fiber: 2 grams
  • Protein: 29 grams

Keywords: healthy, easy

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– AKA RED –

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