Stephanie Kay Nutrition

Stephanie Kay Nutrition

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5 Healthy Habits I Do Daily

Published on February 16, 2017 by Stephanie Kay

Creating a healthy diet is about more than just opting for broccoli over pizza, it’s about creating healthy habits that fit your lifestyle that you can keep for the long term. This is something I talk about a lot with clients or in my workshops because it is truly the hardest part about creating a healthy lifestyle, and changing the habits you have established over the past 10, 20, or 30-plus years.

5 healthy habits I do every day

 

The temptation to go all in and change everything at once is big. Although the “rip it off like a band-aid” method may work for some people, for many it will have them crawling back to their old habits before the sun has set on day one. Rather, when creating change it is important to make choices and create healthy habits that work for YOU. What works for Jane Doe will not necessarily work for Joe Blow, and that is totally acceptable. Creating healthy habits takes time and requires trial and error. What you think will work often does not, and things you think will never work for you often do, but that’s the fun of it.

So these are 5 healthy habits that I do every day that work for me. You are more than welcome to try and incorporate some into your daily routine or take inspiration from mine to help you create your own.

1. Workout or Get Active

I have always been an active person, so working outcomes naturally to me. I love the feeling of pushing my body and seeing what it can do; be it lifting heavy weights or going for a run. No matter how busy my schedule gets, I always make working out a priority in my day and ensure never falls off my to-do list. At the start of every week, I create a rough workout schedule in my head so I know what days I will workout where and when, so it is worked right into my week. I used to be an evening workout kind of girl, but in recent years I have moved my workouts to the morning to ensure there is no reason to miss them. Most days of the week I wake up at 5:30 am and I am in the gym for a 6:00 am workout. This time is really important to me; it allows me to start my day doing something I love, helps me clear my head, and energizes my body for the rest of my day. I typically go to the gym 5 or 6 days per week, but on the days that I don’t I always ensure there is some form of activity in my day; be it a walk outside or something simple that gets me up and active. I think it goes without saying that movement is one of the most important healthy habits you can implement, so you just need to find the type that works for you.

2. Drink Water Before Anything Else

I am a coffee drinker, and I look forward to my cup of Joe every morning, but it is never the first thing that I drink in the morning. Every morning I make sure that the first thing I drink is a big glass of water. I used to make fun of people who carried a water bottle everywhere, but that is actually exactly what I do now. Every night when I go to bed, my bottle of water comes with me and sits on my bedside table so it is the first thing I reach for in the morning. Don’t get me wrong, I get up, make my bed, and all that jazz, but in the process, I am sipping from my bottle of water before I head to the gym, or while I am making my morning cup of coffee. This is a really simple healthy habit that can have a huge impact.

3. Eat Something Green

When I was learning to eat better, I was absolutely obsessed with adding more greens to my diet. If I made a dish that didn’t have something green in it, I would always add a side salad to ensure that there was something green going into my mouth. Leafy greens and green vegetables are incredibly nutritionally dense, rich in fiber, and great sources of vitamins and minerals. As my cooking skills have evolved I’ve certainly found more ways to add greens to my diet, and there is never a day that passes where I don’t eat green veggies during (at least) one meal.

4. Digital Detox Before Bed

Screens have become a big part of our everyday life, there is no way around it or out of it. Like many, I enjoy spending time on my phone, browsing online on my computer, and watching a bit of TV. In fact, I used to fall asleep watching TV and bring my phone into bed with me all of the time; a screen was the last thing I looked at before I fell asleep and the first thing I would grab in the morning. A couple of years ago we implemented a rule that we could no longer bring our phones into the bedroom, and recently I’ve stopped using my phone at 8:00 pm to help me “digitally detox” before I go to sleep. Research shows that digital screens emit blue light that actually suppresses melatonin production (your sleep hormone), making it harder for us to fall asleep and fall into a deep sleep. Adding this digital detox to my daily routine has dramatically increased my sleep habits and, in turn, my energy levels!

5. Take Some Me Time

As far as healthy habits go, I think this one is one of the most important. We live in a culture of “go, go, go” and “more is better”. Like many Type A people, I am always adding things to my to-do list, saying yes to opportunities, and keeping my days filled with things to do. Whether it is working on a blog post, going to the gym, running errands, or hanging out with friends I always seem to find time to fill my schedule with things. Although I might seem like an extrovert to some, I am mostly an introvert and I recharge by being alone and doing something for myself. Every day I try and find a little time to do something for myself that helps me keep my balance and helps to recharge my batteries for the next day. Although it would be lovely to treat myself to a massage or pedicure daily, that is certainly not realistic for time or money! So instead I try and keep it simple; be it enjoying a coffee in a local coffee shop, reading a book, going for a walk, or simply cooking my favorite meal, doing something for me helps me maintain my balance and makes me a happier and healthier person.

How To Boil Perfect Eggs

Published on February 16, 2017 by Stephanie Kay

Boiling eggs might seem like the simplest kitchen skill, but unless you know exactly how to cook them you’ve likely experienced the unpleasantness of a poorly boiled egg. When overcooked, boiled eggs take on that dark green colour around the yolk and that somewhat sulphuric taste which is not pleasant for anyone’s taste buds! So, whether you are looking for a runny yolk to dunk your toast in, or that perfectly hard yolk to add to your egg salad, the perfect boiled egg makes all of the difference. Here is a timing guide on how to boil perfect eggs.

how to boil perfect eggs

 

Hard-boiled eggs are a staple in my meal prep routine; they are quick and easy to prepare and incredibly versatile in recipes. They are convenient to grab and go for breakfast, ideal for adding to salads, and a delicious afternoon snack.  When it comes to boiling eggs, be sure to buy the highest quality eggs you can find. Not only will they taste much better, but their colour will differ and higher-quality eggs have better nutritional value as compared to conventional eggs. If you are able to buy eggs from your local farmers market or a local farm this would be the very best option, alternatively opt for pastured, free-range or organic eggs whenever possible.

Boiled Egg Cooking Times

Whether you like them soft-boiled or hard-boiled, the art of a good-boiled egg is really in the cooking time. Here is a quick guide to cooking times on how to boil perfect eggs.

2 Minutes = The white isn’t fully set and the yolk is totally runny.

4 Minutes = The white is fully set and the yolk is thick and runny.

6 Minutes = The white is fully set and the yolk is mostly set but still a little runny in the middle.

8 Minutes = The white is fully set and the yolk is fully cooked but still tender in the middle.

10 Minutes = The white is fully set and the yolk is fully cooked but still dark yellow.

12 Minutes = The white is fully set and the yolk is fully cooked all the way through and light yellow in colour.

Boiling eggs is one of the first kitchen skills most people learn, and it turns out everyone learns a little differently. There are many different ways to boil eggs, and everyone has their own tips and tricks, this just happens to be my method.

How to Boil The Perfect Egg

Instructions:

  1. Fill a saucepan with water 3/4 of the way up and bring to a boil.
  2. Using a slotted spoon, drop your eggs into the pot gently being careful not to crack them.
  3. Depending on how you like your eggs, leave them in for the desired time in the boiling water. (i.e. 4 minutes for soft-boiled, 6 minutes for medium-boiled or 10 minutes for hard-boiled)
  4. Remove the eggs with a slotted spoon and transfer them to a bowl of cold water to stop the cooking process.
  5. If you are serving them immediately, run them under cold water so the shells are easier to handle.
  6. If you are keeping hard-boiled eggs for later use, place them in a bowl of cold water until they cool down and then store them in the fridge.
  7. Boiled eggs can be stored in the fridge for 3-4 days and used for breakfast, lunches or a quick snack.

Flourless Chocolate Cake

Published on February 9, 2017 by Stephanie Kay

Flourless Chocolate Cake with Ganache

Made with eggs, dark chocolate, and maple syrup, this flourless chocolate cake with ganache is healthy, decant and delicious! This chocolate cake is perfect for a special celebration, holiday, or just any day of the week when you are looking for a special chocolatey treat.

Paleo Flourless Chocolate Cake

I’m not much of a dessert person. Don’t get me wrong, I love dessert, but I’m really more of a salty over sweet person, so it really has to be a specific type of dessert to make me want to indulge. When it comes to cake, there are three types of cake that I love; chocolate, carrot, and wedding cake. I realize ‘wedding cake’ is a general statement, but if you have been to a wedding with me before you know I love to chow down on a piece of cake (or two). There is something about the simplicity of wedding cakes that really gets me going; simple batter with lots of sugary icing, what’s not to love? Get one too many cocktails in me at a wedding, and I’ll be asking for your slice of cake too!

Paleo Flourless Chocolate Cake

Flourless Chocolate Cake with Ganache

This flourless chocolate cake with ganache is something that I originally made for a New Year’s Eve dinner party, but this is a more refined version as it is naturally sweetened. I’ve limited the ingredients and the steps in this recipe to make it simple to prepare. It’s not overly sweet, but still incredibly rich, fudgy, and chocolatey, which is just the way I like it.

Gluten-Free Flourless Chocolate Cake

The ganache topping and raspberries are totally optional (I just thought it looked pretty!), so a simple dusting of cocoa powder over the cake served with a scoop of vanilla ice cream would do the trick too. Serve this flourless chocolate cake with ganache at your next dinner party and everyone will be pleased.

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Paleo Chocolate Cake

Flourless Chocolate Cake with Ganache

Author: Stephanie Kay

This easy flourless chocolate cake with ganache is grain-free, gluten-free, refined sugar-free and paleo for everyone to enjoy.

  • Author: Stephanie Kay
  • Prep Time: 30 minutes
  • Cook Time: 40 minutes
  • Total Time: 1 hour 10 minutes
  • Yield: 10 slices 1x
  • Category: Desserts
  • Method: Baked
  • Cuisine: Paleo
  • Diet: Gluten Free
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Ingredients

Cake:

  • 6 eggs, separated whites and yolks
  • 8oz dark chocolate (70% or more)
  • 200g butter + more for greasing
  • 1 tablespoon strong coffee
  • 1/4 cup maple syrup
  • 1/4 cup cocoa powder
  • 1/4 teaspoon sea salt

Ganache:

  • 1/2 cup coconut milk
  • 4oz dark chocolate, 70% or more)
  • 1 pint fresh raspberries (optional)

Instructions

  1. Preheat the oven to 350°F. Grease an 8-inch springform cake pan with a little butter and line with greaseproof paper.
  2. Using a double boiler, or by placing a heatproof bowl over a pot of water simmering on medium heat, melt the butter and dark chocolate. Roughly chop or break the chocolate into smaller pieces and roughly chop butter, add to the saucepan and allow to melt, stirring occasionally until smooth and glossy.
  3. Once melted, carefully remove from the heat, add coffee and set aside to cool.
  4. In a stand mixer, or using a large bowl and a whisk, add the egg whites and beat until soft peaks form. (You can keep the eggs whole and beat the whole eggs until they double in volume, however separating the whites and the yolks make a lighter cake.)
  5. In a separate bowl, whisk egg yolks and combine with maple syrup, cocoa powder, and sea salt. Add in the cooled chocolate and butter mixture and stir to combine.
  6. In batches, add in the beaten egg whites to the chocolate mixture folding it in to combine until all of the egg whites have been added.
  7. Pour batter into the springform pan and use a spatula to spread out the batter evenly.
  8. Transfer pan to the oven and bake for 35-40 minutes or until a skewer comes out clean. Remove from oven and allow to cool completely.
  9. Once cooled, remove from the springform pan and decorate with cocoa powder and fresh berries.
  10. If you are adding the chocolate ganache, heat coconut milk and chocolate in a small saucepan until smooth. Once melted it will be rich and velvety, pour slowly over the cake and spread it out evenly with a spatula.
  11. Decorate with fresh raspberries, and transfer the ganache covered cake to the fridge for 5-10 minutes to solidify.
  12. Slice, serve and enjoy!

Nutrition

  • Serving Size: 1 slice
  • Calories: 431 calories
  • Sugar: 17 grams
  • Fat: 35 grams
  • Carbohydrates: 25 grams
  • Fiber: 4 grams
  • Protein: 7 grams

Keywords: gluten free, sugar free, easy, paleo

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Easy Beef Stew

Published on February 9, 2017 by Stephanie Kay

Easy Beef Stew

Nothing says comfort like beef stew, and this easy beef stew recipe is healthy and heart-warming!

Easy Beef Stew

 

‘Cockles of the heart’ is an expression that my dad used to say when I was a kid. I never really thought anything of it, it seemed like a totally normal expression to me, until I became an adult myself and realized that nobody else says it. The thing about expressions is that they are inherited culturally or traditionally and it turns out that this is exactly what this expression is; from my pops to me! The good news is that it actually makes sense. The cockles of the heart are its ventricles, named by some in Latin as “cochleae cordis”, from “cochlea”, alluding to their shape. (I googled this definition, don’t worry.) And what’s even more interesting is that it is thought that the expression is of Irish Gaelic Origin, so the fact that I’m using it to describe an Irish-inspired easy beef stew is even more fitting!

How to Make Beef Stew:

Beef stew is a traditional dish made with beef, potatoes, and vegetables simmered in a rich gravy. Although the specific ingredients for a beef stew can vary slightly from one recipe to the next, this easy beef stew recipe is my take on the classic dish.

  • Season the meat. Add stewing beef to a cutting board and season generously with salt and pepper.
  • Cook the meat. Heat oil in a large pot and cook the meat, in batches, until browned on all sides to help sear in the juices and flavor.
  • Cook the vegetables. Add onion, garlic, celery, and carrots to the pot and cook until tender.
  • Thicken the stew. Return the beef to the pot and add some flour to coat the vegetables and beef, this helps to thicken the stew.
  • Cover with broth. Cover the beef and vegetables with beef broth.
  • Add the potatoes. Add potatoes and bay leaf to the pot and stir to combine.
  • Cover and simmer. Cover the pot and allow the stew to cook and simmer until the beef is tender and the broth is rich and thick.
  • Season to taste. Season the stew with additional salt and pepper to taste.
  • Serve. Spoon this easy beef stew recipe into bowls and serve with a sprinkle of parsley!

Once cooked, this easy beef stew can be served immediately, and stored in the fridge in an airtight container for up to 5 days or in the freezer for up to 3 months.

Easy Beef Stew

Easy Beef Stew Recipe

I’ve had many bowls of stew in my day, and this recipe is a staple in any kitchen. Stewing the tougher cuts of beef is a great way to cook with them because the low and slow cooking time helps to tenderize the beef into a delicious melt-in-your-mouth stew. I added carrots and potatoes to this stew, but you could also use parsnips and add green peas as well (I actually just forgot to do so). This recipe works as a Sunday family dinner, or it is a great make-ahead recipe for a week of winter lunches.

More Healthy Beef Stew Recipes:

  • Hungarian Beef Stew
  • Chili Con Carne

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Easy Beef Stew

Easy Beef Stew

Author: Stephanie Kay

The vegetables in this easy beef stew can be swapped out for whatever you might have on hand; parsnips would make a great alternative to potatoes, and the addition of green peas with give it a nice refreshing bite.

  • Author: Stephanie Kay
  • Prep Time: 20 minutes
  • Cook Time: 3 hours
  • Total Time: 3 hours 20 minutes
  • Yield: 6 servings 1x
  • Category: Stew
  • Method: Stovetop
  • Cuisine: Irish
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Ingredients

  • 2 pounds stewing beef
  • 2 tablespoons butter or olive oil
  • ¼ cup flour
  • 1 onion, diced
  • 4 cloves garlic, minced
  • 4 medium potatoes, peeled and cubed
  • 4 carrots, peeled and chopped
  • 2 ribs celery, thinly sliced
  • 4 cups beef broth
  • 2 tablespoons tomato paste
  • 2 bay leaves
  • Salt
  • Pepper

Instructions

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

Nutrition

  • Serving Size: 1 serving
  • Calories: 393 calories
  • Sugar: 7 grams
  • Fat: 11 grams
  • Carbohydrates: 38 grams
  • Fiber: 6 grams
  • Protein: 37 grams

Keywords: easy, best, healthy

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Sweet and Sticky Chicken Wings

Published on February 3, 2017 by Stephanie Kay

You’ll be pleased to know that chicken wings are not forbidden food, in fact, they are quite healthy! Packed full of protein and healthy fats, these sweet and salty baked sticky chicken wings are a delicious party appetizer or dinner idea for any night of the week.

Sticky Chicken Wings

 

When it comes to real food, no foods are forbidden, it simply depends on how they are prepared and what they are served with. For instance, chicken wings on their own are completely acceptable, but if you bread them and deep fry them in vegetable oil they are a less-than-ideal choice. Do you know what I mean?

In fact, the same goes for any type of food. Real foods, in their whole format, are completely acceptable and truthfully any of them can be consumed in appropriate amounts. That’s why tomatoes are completely healthy while ketchup is not, and potatoes are a great source of fuel while potato chips are a less-than-ideal choice.

 

Sticky Chicken Wings Recipe

 

The reason that this sweet and sticky chicken wings recipe works so well is not only because they are baked, but because the sauce itself is very clean. You can certainly buy pre-made store-bought sauce but they will likely all have added preservatives that we just don’t need. So try this quick and easy sauce on your next batch of chicken wings, I promise the recipe won’t disappoint.

 

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Sticky Chicken Wings

Sweet and Sticky Chicken Wings

Author: Stephanie Kay

Baked to perfection, this sticky chicken wings recipe is the perfect combination of salty and sweet!

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 40 minutes
  • Total Time: 50 minutes
  • Yield: 8 servings 1x
  • Category: Main
  • Method: Baked
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Ingredients

  • 2 pounds chicken wings
  • 1/4 cup honey
  • 3 tablespoons coconut aminos or soy sauce (gluten-free)
  • 1 tablespoon sesame oil
  • 4 cloves garlic, minced (or 1/2 tsp. garlic powder)
  • 1″ ginger root, grated or minced (or 1/2 tsp. ginger powder)
  • 1/2 teaspoon sea salt

Instructions

  1. Preheat oven to 450°F.
  2. Line baking sheet with aluminium foil. This step is optional, but it helps to reduce a messy cleanup!
  3. Place a wire rack on the baking sheet and line the rack with chicken wings. Season wings with a sprinkle of sea salt. (You can also place the chicken wings directly on the baking sheet, however using the rack helps to cook them evenly on all sides.)
  4. Transfer the chicken wings to the oven and cook for 35-40 minutes until crispy and cooked thru.
  5. While the chicken wings are baking, begin the sauce. Add the honey, coconut aminos (or soy sauce), sesame oil, ginger, garlic and salt to a small saucepan. On a low heat, cook the sauce, you are looking to reduce the sauce a little to that it becomes rich and sticky.
  6. When the chicken wings are done cooking, remove them from the oven. Transfer the sauce to a large bowl, add the chicken wings and toss them in the sauce.
  7. Once the wings are well coated, return them to the baking sheet (wire rack removed), and cover them with any remaining sauce.
  8. Turn the oven to broil, and transfer the wings back into the oven to broil for another 3-5 minutes. Keep a watchful eye on them to ensure that they do not burn, however you are looking to help crisp up the skin in the sauce.
  9. Once complete, transfer the wings to a bowl and serve with carrot sticks and celery.
  10. Enjoy!

Nutrition

  • Serving Size: 1 serving
  • Calories: 198 calories
  • Sugar: 9 grams
  • Fat: 6 grams
  • Carbohydrates: 10 grams
  • Fiber: 0 grams
  • Protein: 26 grams

Keywords: baked, crispy, easy

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Hasselback Potatoes

Published on February 3, 2017 by Stephanie Kay

The Hasselback potato is perhaps the fanciest-looking potato of the bunch, and fortunately, it is probably one of the simplest to prepare! With its tender and fluffy interior, and its crisp and crunchy exterior, this easy Hasselback potato recipe is where potato dreams come true.

Healthy Hasselback Potatoes

 

Although very popular in the US, it turns out Hasselback potatoes are in fact from Swedish cooking. According to the world wide web, Hasselback potatoes were invented by a Swedish trainee chef at Hasselbacken restaurant in Stockholm – who knew? Regardless of where they were invented, they are a welcomed change to the standard baked potato with their crispy edges and fluffy interior, they are the perfect combination of fried and mashed potatoes.

 

Healthy Hasselback Potatoes

 

Hasselback potatoes, sometimes called accordion potatoes, are all about knife work. The thinner you can make the slices, the more the potatoes will crisp up into crunchy little wedges with lots of room for butter and toppings to melt through. This dish can easily be served as a main course or with heaps of toppings, but it also makes a great (and fancy-looking) side dish for any dinner.

More Healthy Potato Recipes:

  • Crispy Smashed Potatoes
  • Roasted Breakfast Potatoes
  • Crispy Oven Fries

 

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Easy Hasselback Potatoes

Easy Hasselback Potatoes

Author: Stephanie Kay

This easy Hasselback potatoes recipe calls for russet potatoes because their thick skin is perfect for crispy potatoes, but you can really use any type of potato you like.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 1 hour
  • Total Time: 1 hour 10 minutes
  • Yield: 4 servings 1x
  • Category: Side Dish
  • Method: Baked
  • Cuisine: American
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Ingredients

  • 4 large potatoes, russet or Yukon gold
  • 4 tablespoon butter, melted
  • 1/2 teaspoon salt
  • 1/4 teaspoon fresh black pepper
  • Optional Toppings: Bacon, chives, spring onions, fresh herbs, crumbly cheese

Instructions

  1. Preheat the oven to 450°F.
  2. Wash and dry the potatoes. Slice the potato into thin slits, leaving 1/4 inch at the bottom unsliced, spacing about 1/8 inch between slits.
  3. Transfer the poatoes to a baking dish, and brush with half of the butter and season with salt and pepper.
  4. Bake potatoes in the oven for 50-60 minutes, or until easily pierced with a fork. Half way thru the cooking process, remove potatoes from the oven and brush with other half of melted butter.
  5. Once cooked, serve immediately with toppings of your choice.
  6. The potatoes can be saved for later, but they are best right out of the oven

Nutrition

  • Serving Size: 1 potato
  • Calories: 284 calories
  • Sugar: 3 grams
  • Fat: 1 gram
  • Carbohydrates: 65 grams
  • Fiber: 8 grams
  • Protein: 8 grams

Keywords: healthy, easy, loaded

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Easy Black Bean Dip

Published on February 3, 2017 by Stephanie Kay

For those times you just need to whip together a quick snack or appetizer, this easy black bean dip does just the trick.

Black Bean Dip

 

This easy black bean dip is a great alternative to hummus or guacamole and it is cheap-as-chips to make! I like to make this type of dip if we are going to a sporting event party because I know that most people will be bringing guacamole and salsa, and hummus is just a little too healthy for that type of crowd! The nice thing about this particular recipe is that it is very easy to prepare, and you can make a big batch with lots of leftovers. In addition to a party appetizer, this easy black bean dip is a great make-ahead dip for a week’s worth of weekday lunches or healthy snacks.

The secret to this dip is slowly cooking down the onion, garlic, and jalapeno; they could certainly be added raw if you are in a pinch, but it just won’t provide the depth of flavor. I like to serve this black bean dip with fresh veggies, but it also goes great with tortilla chips (what doesn’t?!), crackers, or spread onto sandwiches, wraps, or tacos.

More Healthy Dip Recipes:

  • Homemade Hummus: 3 Ways
  • Yogurt & Spinach Artichoke Dip

 

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Black Bean Dip

Black Bean Dip

Author: Stephanie Kay

The combination of spices gives this easy black bean dip a little kick without too much heat. If you like spicy, add an extra jalapeno or increase the amount of chilli powder and add an extra dash of cayenne.

  • Author: Stephanie Kay
  • Prep Time: 5 minutes
  • Cook Time: 20 minutes
  • Total Time: 25 minutes
  • Yield: 10 servings 1x
  • Category: Dip
  • Cuisine: American
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Ingredients

  • 2 cans black beans (14oz)
  • 1 small red onion, diced
  • 4 cloves garlic, minced
  • 1 jalapeno pepper, seeds removed and diced
  • 1 teaspoon olive oil
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon chili powder
  • 1/4 cup fresh cilantro, roughly chopped
  • 1 lime, juiced
  • 1/2 teaspoon salt

Instructions

  1. In a skillet on medium heat, add the oil, diced onions and a pinch of sea salt. Stir to combine then add the minced garlic and jalapeno. Cook on a low to medium heat for 7 to 10 minutes to help sweat the onions, be careful not to brown the ingredients.
  2. While the onions are cooking, strain and rinse the black beans. Give them a good rinse in order to remove the liquid present in the can.
  3. Once the onions have cooked, add the cumin, chili powder and oregano to the pan for about 30 seconds until fragrant.
  4. Transfer the onion mixture and black beans to a food processor. Add the chopped cilantro and lime juice, and blend until smooth.
  5. If the dip is too thick you may need to add a little extra lime juice or water to help thin it out. Just a splash or tablespoon.
  6. Serve warm or cold with fresh veggies and tortilla chips.
  7. Enjoy!

Nutrition

  • Serving Size: 1/4 cup
  • Calories: 89 calories
  • Sugar: 1 gram
  • Fat: 1 gram
  • Carbohydrates: 16 grams
  • Fiber: 6 grams
  • Protein: 5 grams

Keywords: easy, mexican, spicy, healthy

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Mushroom, Potato & Leek Soup

Published on January 25, 2017 by Stephanie Kay

A creamy mushroom potato and leek soup made without any cream.

Mushroom, Potato & Leek Soup

Potato Mushroom Soup with Leeks

Cream-based soups are a classic cooking method, but there are truly so many more options and ways to create that velvety texture in soups. What most people may, or may not, realize is that potatoes are an incredibly simple and healthy ingredient to use to help create the rich consistency of a cream-based soup with a much lighter option. Don’t get me wrong, I am all for healthy cooking fats, but dairy doesn’t work for everyone’s dietary needs, so it’s nice to have some different options and alternatives to turn to, and this mushroom, potato and leek soup is exactly that.

Whether they are mashed, roasted or baked, potatoes are a total comfort food and that’s exactly what they do for this do in this dish. Although potatoes have a bad rap for being a “bad carb”, I can assure you that is not the case at all. Potatoes are a rich source of complex carbohydrates, and energy, they are high in fibre and a great source of minerals. (If you are still not convinced, have read of my blog post All About Carbohydrates where I break down the good, bad and ugly sides of carbohydrates.)

In addition to the potatoes, mushrooms are the true superfood in this dish. The medicinal use of mushrooms has a very long tradition in  Asian countries that goes back thousands of years, so it’s a wonder we North Americans are just seeing their benefits now. These little pieces of fungi are incredibly immune boosting, help to protect heart health and are also a good source of vitamin D. There are hundreds of mushroom varieties, but the more common grocery store-available ones include button, cremini, shitake, chanterelles, oyster, porcini, and portobello.

 

Potato Mushroom Soup

 

This potato mushroom soup recipe is a combination of two of my personal favourite types of soup; potato leek soup and cream of mushroom soup. This particular recipe calls for a combination of mushrooms, so feel free to experiment with whatever ones you can find. In general, the smaller mushrooms create better flavour in the soup, so look for porcini, chanterelles and cremini for maximum flavour.

More Healthy Potato Soup Recipes:

  • Potato Leek Soup
  • Tuscan Potato Soup

 

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Mushroom, Potato & Leek Soup

Mushroom, Potato & Leek Soup

Author: Stephanie Kay

You can use any combination of mushrooms for this mushroom, potato and leek soup recipe, whatever you have in the fridge will work just fine.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 50 minutes
  • Total Time: 1 hour
  • Yield: 6 servings 1x
  • Category: Soup
  • Method: Stovetop
  • Diet: Vegetarian
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Ingredients

  • 4 large white potatoes
  • 4 leeks
  • 4 cloves garlic
  • 2 tablespoons butter
  • 5 cups mixed mushrooms (button, cremini, shitake, etc…)
  • 2 sprigs fresh thyme
  • 1 litre vegetable or chicken stock
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon black pepper
  • Optional: Extra mushrooms and olive oil to serve

Instructions

  1. Prepare the vegetables. Peel potatoes and cut into cubes, you should have about 2 cups of potatoes. Dice leeks, white and green parts included. Peel and mince garlic. Roughly chop mushrooms into halves or quarters.
  2. In a large pot on medium heat, melt butter and add diced leeks. Saute for 5-7 minutes until leeks are tender.
  3. Add mushrooms and garlic to pot, season with a pinch of salt to help extract water, and allow to cook for another 2-3 minutes until the mushrooms have cooked down.
  4. Add diced potatoes and thyme to the pot (stems removed), and stir well to combine.
  5. Cover vegetables with stock, stir to combine and allow to cook 30 minutes until potatoes are tender.
  6. Once the soup has cooked, and the potatoes are tender, using an immersion blender, or transferring in batches to a blender, puree the soup into a smooth consistency.
  7. Depending on your potatoes, you may need to add a little more stock or water to thin the soup if it is too thick.
  8. Season with salt and pepper to taste.
  9. The soup can be served as is, or I like to add additional sauteed mushrooms on top. Simply heat oil in a small skillet, add diced mushrooms and saute until golden and crispy. Top the soup and add a final drizzle of olive oil before serving.
  10. Enjoy!

Nutrition

  • Serving Size: 1 serving
  • Calories: 317 calories
  • Sugar: 9 grams
  • Fat: 7 grams
  • Carbohydrates: 56 grams
  • Fiber: 8 grams
  • Protein: 11 grams

Keywords: easy, healthy, creamy

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How to Make Cauliflower Rice

Published on January 25, 2017 by Stephanie Kay

Cauliflower rice is a fun twist on traditional rice and a great option for those looking to add more veggies to their diet or seeking low-carb options. It is really quick and easy to prepare, so here is a simple step-by-step guide on how to make cauliflower rice.

How to Make Cauliflower Rice

 

Cauliflower rice is one of those simple kitchen hacks that is actually very useful. I’ll give it some credit, it is actually right up there with sweet potato toast and chocolate chia seed pudding, and it is one of those kitchen ideas that I can get behind. So this simple, easy and healthy cauliflower rice is a great and tasty addition to any weeknight or weekend dinner.

 

How to Make Cauliflower Rice

How to Make Cauliflower Rice with a Food Processor

Cauliflower is a vegetable that most people hate. It reminds us of childhood years of steamed cauliflower with cheap cheese sauce, and the sound of our parent’s voices telling us to eat our vegetables before we can leave the dinner table. (No wonder most people aren’t a fan!) However, there is a long list of reasons to get behind in adding more cauliflower to your dinner plate. Cauliflower is part of the cruciferous family of vegetables and has as many nutritional benefits as its close relative to broccoli or kale. It is known for being a rich source of fiber, supporting detoxification, and reducing inflammation and it can also aid in weight loss. When it comes to cooking methods, the options are endless, however, the more traditional methods of boiling or steaming make cauliflower waterlogged, mushy and lose much of its flavor. Therefore, roasting cauliflower or making rice is a simple and filling alternative that can help to reduce carbohydrate intake for those with special nutrition goals.

This is a basic guide on how to make cauliflower rice, but once you have mastered this method, you can easily add worlds of flavor with different herbs and spices and whip up anything from fried rice to couscous.

How to Make Cauliflower Fried Rice:

  • Chicken Cauliflower Fried Rice

 

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How to Make Cauliflower Rice

How to Make Cauliflower Rice

Author: Stephanie Kay

Learn how to make cauliflower rice in three easy steps! For extra flavour you can also add a splash fo chicken or vegetable stock to the pan as it cooks.

  • Author: Stephanie Kay
  • Prep Time: 5 minutes
  • Cook Time: 10 minutes
  • Total Time: 15 minutes
  • Yield: 8 servings 1x
  • Category: Sides
  • Method: Stovetop
  • Diet: Gluten Free
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Ingredients

  • 1 head cauliflower
  • 2 tablespoons butter or olive oil
  • Salt
  • Black pepper

Instructions

  1. Remove green stems from cauliflower and cut a head of cauliflower into quarters. Break the head into florets, remove the large core.
  2. Add cauliflower florets to a food processor, and process until broken into small rice-like pieces. You may need to do this in batches depending on the size of your food processor.
  3. In a skillet on medium heat, heat butter or olive oil. Add cauliflower, season with salt and pepper, cover and cook for 5-8 minutes. You may add a little splash (tablespoon) of water to help the cauliflower steam as it cooks, this step is optional.
  4. Season to taste, serve warm and enjoy!

Nutrition

  • Serving Size: 1 serving
  • Calories: 56 calories
  • Sugar: 2 grams
  • Fat: 4 grams
  • Carbohydrates: 5 grams
  • Fiber: 2 grams
  • Protein: 2 grams

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Meal Planning 101

Published on January 25, 2017 by Stephanie Kay

When it comes to healthy eating, failing to plan is planning to fail. Knowing what to eat is one thing, but the execution is the most important part of the battle. Luckily, a little forward planning can go a very long way in ensuring that you are set up for a week of successful meals, and meal planning 101 is an important key to your success.

meal planning 101

 

Meal planning, or meal prep, means different things to different people, but when you break it all down, it is whatever way you choose to organize your meals for a week ahead. It might mean creating a grocery list, batch-cooking one dish, or making a week’s or month’s worth of meals prepped, labelled and ready to go. However you chose to execute is totally up to you, as there is no one size fits all solution, the important thing is that you are doing the work. It might take a little trial and error to figure out the system that works best for you, but once you do you will find a routine that suits you and your meal-planning style.

Why meal plan?

The benefits of meal planning are plenty, but here are my top 3 reasons why I think it is important for everyone to practice some form of meal planning.

  1. Time Saver: Although it might seem like an investment of time in the short-run, in the long-run meal prepping will save you hours in the kitchen. If you are able to invest a couple of hours on the weekend, it will make weekday mornings and evenings a breeze with less time spent thinking about what to buy or cook, and less time spent stressing over what to pack for tomorrow’s lunch.
  2. Money Saver: Meal prepping can also help you pinch your pennies as it enables you to buy in bulk, and being organized ensures you only buy what you need so you limit your food waste. Grocery shopping without a plan forces you to grab random items you may, or may not, need. When they go unused they end up in the trash and inevitably so does the money you spent on them.
  3. Health Saver: The more your meals are planned and prepared in advance, the less likely you will be to grab the nearest calorie bomb convenience food. Prepping your meals helps to ensure that breakfasts, lunches and dinners are healthy no-brainers that can be headed up faster than you can call for delivery.

How to Meal Plan

Coming up with an effective strategy is key to your success. As I mentioned, it might take a little trial and error for you to find your wheelhouse but here are some great tips that everyone can implement.

  • Make Time: It is important that you carve out time in your week to dedicate time spent in the kitchen. How much time you can dedicate to meal planning is completely up to you; you can dedicate a whole day to preparing every single meal for the week, or merely a couple of hours to batch-cook an extra dish or two. How much meal prep you need to do might vary from week to week, but remember even a little bit goes a long way.
  • Make a List: Organize yourself based on how many recipes you need to make for the week and stick to the plan. Make a list of the specific ingredients you need to buy for those specific recipes and don’t add anything else to your cart. The more organized you are when you go into the grocery store, the less likely you will be to buy extra fruits and veggies that will just go to waste.
  • Learn to Multitask: Remember that you can cook lots of different things at the same time, and the more efficient you can be the less time meal prep will take you. You can use your oven and your stovetop at the same time, and even cook multiple items at once. You can easily roast potatoes, while you bake chicken, steam vegetables, hard-boil eggs and pack containers of nuts. If you are able to multitask you can easily cut your prep time in half if not more.
  • Prep for Later: Just because you are meal prepping, it doesn’t mean you need to cook every single meal in that one moment. Pre-chopping veggies for a weeknight stir-fry or pre-marinating meats to freeze for a later date are great ways to get ahead without cooking everything at once. Pre-bagging smoothie ingredients and freezing them for later can also help speed things up the mornings you are short on time.
  • Double It: Whenever you make a recipe, double the batch. Make 8 chicken breasts instead of 4, make two batches of stew instead of one, and hard boil 12 eggs instead of 6. The more work you can do upfront, the less work you will need to do in the long run. If you make a double batch of your favourite soup one week, freeze the other half and save it for the following week, this will cut down on prep time later on.
  • Store It: Ensuring you have the right types and sizes of storage containers is imperative to making good use of your meal prepping. Invest in some good quality glass containers of all different shapes and sizes; you can easily buy these at any local dollar store to help cut down on costs. Glass containers are the best to store food as they are non-toxic, can easily be stored in the fridge or freezer, or heated up at the office for lunch.

What to meal prep?

When it comes to meal prep, the ideas are endless. Essentially any recipe that stores or freezes well is a good option.

  • Breakfasts, Mains & Snacks: If you are not one to individually pack every meal for the week, try simply making 1 breakfast item, 1 snack item and 1 main course item for your week. Making one item for different meals of the day helps to cut down on prep time for all times of the day. For example, baking a batch of Spinach Breakfast Casserole, along with a Slow Cooker Moroccan Chicken and cutting carrots sticks for hummus helps you cover your bases for breakfast, lunch and snacks for the week.
  • Starches, Proteins & Veggies: If lunches and dinners are more of a concern for you, try cooking up some of the components so when the time comes putting meals together is simple. Cook some rice, grill some chicken and roast some veggies and store them all in separate containers in the fridge. When the time comes you can use all, or some, of the ingredients to put a meal together for lunch or dinner. Alternatively, cooked chicken can easily be added to top a salad, while roasted veggies can be added to your morning omelette.
  • Simple Snacks: Having simple snacks on hand is incredibly helpful for days when you are on the go or don’t have time to eat a full sit-down meal. There are certainly some recipes you can make at home, but for the most part, the simpler you keep your snacks the better they will be for you. Plus, it means less time spent in the kitchen! Opt for handheld fruits like apples or pears that require no chopping or peeling, or simple handfuls of nuts and seeds for a little boost of protein and healthy fats. Snack time is also a great way to add more veggies to the diet, so pre-chopping carrots, cucumbers or peppers can be very helpful, and don’t be shy to buy them pre-chopped at the grocery store. Meal prep is all about efficiency so the more you can save yourself time, the easier and more pleasant it will be.

Meal Planning Recipe Ideas

There are endless recipe ideas for meal prep meals, but here are my go-to recipes for meal prepping for breakfast, lunches, dinners, and snacks. Hope you find them as handy as I do!

Breakfast:

  • Spinach Breakfast Casserole
  • Blueberry Baked Oatmeal Bars
  • Overnight Chia Seed Pudding
  • Breakfast Egg Bake
  • Nut & Seed Granola

Lunch:

  • Chopped Chicken Salad
  • Asian Chicken Lettuce Wraps
  • Curried Honey Mustard Chicken
  • Salmon Salad Nicoise
  • Sticky Korean Chicken

Dinner:

  • Spanish Tray Bake Chicken
  • Slow Cooker Shredded Beef
  • Mexican Stuffed Peppers
  • Slow Cooker Butter Chicken
  • Beef & Bean Chilli

Snacks:

  • No Bake Granola Bars
  • Plantain Chips
  • Chocolate Zucchini Bread
  • Banana Bread Bites

Types of Carbohydrates

Published on January 18, 2017 by Stephanie Kay

Carbohydrates, or “carbs”, have a bad rap. For years they have been demonized, we’ve been told to limit them in our diets, and they’ve been labeled as the enemy. As it turns out, they are not the demons they have been made out to be, and learning about the various types of carbohydrates and how to incorporate them into our diet is important for our health.

Types of Carbohydrates

What are Carbohydrates?

Carbohydrates are the body’s primary source of fuel.  In the body, carbohydrates are broken down into glucose (sugar) to be used as a source of energy to help fuel our day, as a source of energy for our brains, and a source of energy for muscle function. Much like a car runs on gas, our bodies run primarily on carbohydrates. When consumed, carbohydrates are broken down by our digestive system into gas (glucose) and stored in our body’s gas tanks (liver and muscles). When consumed in appropriate amounts, carbohydrate help to adequately fuel our gas tank. However, when carbohydrates are consumed in excess, we have the potential to overflow our gas tanks which can lead to high blood sugar, weight gain, fatigue, and many other issues.

Carbohydrates are one of three macronutrients, along with protein and fat, and they are made up of sugar, starch, and fiber. In fact, any food composed of sugar, starch, or fiber is considered a carbohydrate, and this includes everything from fruits and vegetables, to potatoes and grains. Structurally speaking, carbohydrates can be broken down into two separate categories; simple and complex. Put simply, complex carbohydrates are more complex than simple carbohydrates.

Types of Carbohydrates

Complex carbohydrates are those composed of two or more sugar molecules, while simple carbohydrates are composed of two or fewer sugar molecules. All carbohydrates, regardless of the form in which we consume them, be it potato or white sugar, are digested into simple sugars before being absorbed in our digestive tract. Complex carbohydrates are merely more complex because they are made up of larger sugar molecules that take longer to be broken down in the digestive tract and therefore take longer to reach our bloodstream. Simple sugars are already in their basic format (glucose) and therefore can be absorbed very quickly into the bloodstream.

How carbohydrates react in the body is heavily dependent on their composition. Carbohydrates are made up of sugars, starches, and fiber, but it is the quantity of each within a food that determines how useful (or useless) they are in filling up or overflowing your gas tank. So how do we know which is which? Let’s take a deeper look at complex vs. simple carbohydrates.

Simple Carbohydrates

Examples: Fruit, fruit juice, honey, maple syrup, dairy, white sugar

Simple carbohydrates only contain 1 or 2 sugar molecules. The simplest form of sugar is glucose, the body’s primary source of energy, while other simple forms of sugar include fructose and galactose. When combined, these sugars can create other forms of simple carbohydrates such as sucrose (glucose + fructose) found in table sugar, or lactose (glucose + galactose) found in milk. Examples of natural forms of simple carbohydrates include fruit, honey, and maple syrup. In addition to these natural simple carbohydrates, you can also find simple carbohydrates in refined forms such as pastries, candy, sweets, desserts, or anything made with white sugar. Although these foods all contain simple carbohydrates, unlike natural versions, refined versions contain no vitamins or minerals, nor do they contain any fiber to slow down digestion, and therefore overflow our gas tanks much faster than natural simple carbohydrates.

Starchy Complex Carbohydrates

Examples: Potatoes, rice, grains, beans, lentils

Starchy carbohydrates are carbohydrates made up of long chains of sugars, and more starch than simple carbohydrates. Common sources of starchy complex carbohydrates include; oatmeal, potatoes, rice, grains, beans, and lentils. Starchy complex carbohydrates eventually break down into glucose in the body, and can therefore serve as a good source of energy. Compared to simple carbohydrates, starchy carbohydrate takes longer to digest, and therefore their energy release is slower. However, one of the major concerns with these types of carbohydrates is not that they are high in starch, but rather that they are typically found in refined grain formats such as white bread, crackers, noodles, and pastries. The reason for this concern is that starchy carbohydrates like grains when made into flour contain 10,000 times more surface area than the actual whole grain itself (think rice vs. rice noodles or steel-cut oatmeal vs. granola bar). This means that they are digested more like a simple carbohydrate than a starchy one. These types of refined foods are more quickly digested and sugars are absorbed into the bloodstream faster. Therefore it is important to focus on starchy complex carbohydrates in their whole format, over those made out of their flours.

Fibrous Complex Carbohydrates

Examples: Most vegetables

Fibrous complex carbohydrates are the most forgotten form of carbohydrate and include most forms of vegetables, and as the name implies, are rich sources of fiber. Fiber is the indigestible carbohydrate and is the structural material in the leaves, stems, and roots of plants, so it is found mostly in vegetables. Some starchy carbohydrates, such as potatoes and squashes, contain fiber as well, but are not predominantly made up of fiber and, therefore, don’t fall into this category. Unlike starch, fiber has little effect on blood sugar, so fibrous carbohydrates can actually help to slow the absorption of starch to the bloodstream, helping you feel full and also helping to support healthy digestion. Examples of fibrous complex carbohydrates include; broccoli, Brussels sprouts, cabbage, carrots, cauliflower, celery, cucumber, lettuce, mushrooms, etc…

So, when it comes to carbohydrates, the simple rule of thumb is that the more processed or refined a carbohydrate is the worse it is for you. Not all simple carbs are “bad”, and starchy carbs are “good”. Rather, it is the format, type, and quantity in which we consume them that makes them an ideal choice or not.

So, what types of carbohydrates should you eat?

Here are some simple guidelines to keep in mind when it comes to carbohydrates:

  1. Focus on natural simple sugars (fresh fruit) over refined, simple, or added sugars (white sugar).
  2. Eat more complex carbohydrates (vegetables/legumes/grains) than simple carbohydrates (fruit).
  3. Eat more fibrous carbohydrates (vegetables) than starchy carbohydrates (grains/legumes).
  4. Focus on whole grains in their whole format (rice/oats) and limit those made of flour (noodles/crackers).

The Bottom Line

Remember, carbs are not unhealthy, they simply need to be consumed in their most natural format, and in reasonable amounts. The goal is simply to keep your gas tank fuelled in proportion to your level of activity, and the rest will take care of itself.

Slow Cooker Shredded Beef

Published on January 18, 2017 by Stephanie Kay

Slow-cooker shredded beef is so simple to make it really doesn’t even need a recipe. You could essentially just toss beef into a slow cooker with a little bit of water, and bada bing, bada boom, you’ve got yourself some slow cooker shredded beef. However, as with everything, I like to a little bit of spice to my dishes to add just enough intrigue to keep you coming back for more.

Slow Cooker Shredded Beef

 

Shredded beef is not something I had growing up, in fact, it’s not something I even cooked in the past, but rather something that I have gotten into lately. A few years ago, after learning a lot about food production and nutrition, I decided I wanted to make a change and focus more on the sustainability of the meat that I buy. After visiting my local butcher and local farmer’s market, I decided the most logical thing for me to do was to buy a beef share. Much like you can opt into a vegetable CSA, you can also opt into a beef CSA and I was so lucky to find an amazing farm in my area, Arc Acres. The beef CSA is simple, you choose the quantity and size you want, and when the time comes, you pick up your share for the winter. The share includes a variety of assorted cuts to add to the freezer so you can make meals all year long, but because you don’t get to pick and choose your cuts, it forces you to be a little creative with some of the cooking methods you might be used to. I’ve had an absolute blast trying different cuts, and new recipes, and whipping up batches of bone broth, which is how I created this fun recipe for slow-cooker shredded beef.

 

Slow Cooker Shredded Beef Recipe

Slow Cooker Shredded Beef Recipe

I think most people see roast cuts and immediately think roast dinner, but there is so much more you can do with them. The odd cuts and the fattier cuts are best cooked low and slow to maximize flavour and texture, so this recipe is just that. I’ve gone for a bit of a Mexican theme with my choice of spices (because I think it makes great tacos), but once shredded this meat can really be used for anything from breakfast to stews and makes a great meal prep idea for a week of lunches.

 

Slow Cooker Shredded Beef for Tacos

Although this slow cooker shredded beef recipe calls for a chuck roast, any beef roast will work well.  The mixture of spices adds some extra flavor, but you could also cook the meat with simple salt and pepper and then season it with a sauce or marinade once it is done.

More Healthy Slow Cooker Recipes:

  • Slow Cooker Shredded Chicken
  • Slow Cooker Meatballs

 

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Slow Cooker Shredded Beef for Tacos

Slow Cooker Shredded Beef

Author: Stephanie Kay

This slow cooker shredded beef recipe is not only healthy and easy to make, but it’s perfect for tacos, sandwiches, soups and stews!

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 8 hours
  • Total Time: 8 hours 10 minutes
  • Yield: 8 servings 1x
  • Category: Mains
  • Method: Slow Cooker
  • Cuisine: American
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Ingredients

  • 2lb chuck roast
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 2 teaspoons paprika
  • 2 teaspoons ground cumin
  • 2 teaspoons chilli powder
  • 1 teaspoon salt
  • 1/2 cup beef stock or water
  • 2 tablespoons tomato paste
  • 2 tablespoons balsamic vinegar

Instructions

  1. In a small bowl, mix spices and salt together to create a rub.
  2. Using your hands, rub the spice mix onto the roast on all sides. Ensure that the beef is well covered.
  3. In a skillet on medium-high heat, melt butter and sear roast on all sides. You simply want to cook the roast for 30 seconds per side to sear in all of the juices and enhance the flavour of the spices. You can skip this step, but the flavour won’t be exactly the same.
  4. Transfer the seared meat to a slow cooker, and add in the rest of the ingredients to the pot. The meat will not be covered in broth, this is totally fine. More juices will run out as it the meat cooks down.
  5. Turn the slow cooker on low and allow to cook for 8-10 hours. The meat will be done when it easily falls apart.
  6. Once cooked, remove the meat from the slow cooker and transfer to a cutting board. (Do not throw out the leftover liquid in the slow cooker.) Using two forks, pull the beef apart until it is all shredded.
  7.  Depending on your slow cooker, the remaining liquid in the slow cooker might be thick or liquidy. If it is very runny, quickly transfer the liquid to a saucepan and cook on high for 5-10 minutes until the water has evaporated and the sauce has thickened. The leftover sauce will be used as an extra marinade for the beef.
  8. Transfer the shredded beef back into the leftover sauce and toss well to combine.
  9. The beef can be served immediately, stored in the fridge for a week, or in the freezer for several months.
  10. Enjoy!

Nutrition

  • Serving Size: 1 serving
  • Calories: 154 calories
  • Sugar: 0 grams
  • Fat: 6 grams
  • Carbohydrates: 1 gram
  • Fiber: 1 gram
  • Protein: 23 grams

Keywords: easy, healthy, balsamic

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Balsamic Roasted Carrots

Published on January 18, 2017 by Stephanie Kay

This balsamic roasted carrots recipe is quick, easy, and simple, but tasty enough to make everyone at the table eat more veggies.

balsamic roasted carrots

Roasted carrot recipes often call for an added drizzle of honey, which you can certainly do, but I think that they are sweet enough on their own. I think whole carrots, drizzled with balsamic vinegar, topped with fresh thyme, and roasted in the oven until tender, sweet and salty is the perfect way to get more of your 5 a day.

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balsamic roasted carrots

Balsamic Roasted Carrots

Author: Stephanie Kay

If you want to make this recipe completely vegetarian, simply swaps the butter for olive oil and it will work just as well. For an extra touch, add a small drizzle of honey to the carrots before putting them in the oven.

  • Author: Stephanie Kay
  • Prep Time: 5 minutes
  • Cook Time: 25 minutes
  • Total Time: 30 minutes
  • Yield: 4 servings 1x
  • Category: Sides
  • Method: Roasted
  • Cuisine: Paleo, Vegetarian, Gluten-Free, Dairy-Free
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Ingredients

  • 2 pounds carrots
  • 3 tablespoon butter, melted
  • 1 1/2 tablespoons balsamic vinegar
  • 4 sprigs of fresh thyme
  • 1/2 teaspoon sea salt
  • 1/4teaspoon black pepper

Instructions

  1. Preheat the oven to 425°F.
  2. Peel carrots, remove tops and slice them the carrots lengthwise in half.  Place them on a baking sheet.
  3. Drizzle melted butter and balsamic vinegar over carrots. Using your hands, toss the carrots together on the baking sheet to ensure they are all well coated. Season with salt and pepper.
  4. Remove thyme leaves from sprigs and sprinkle across carrots.
  5. Transfer baking sheet to the oven, and bake for 25-30 until tender and balsamic vinegar has caramelized.
  6. Remove from the oven, and season with more salt and pepper as needed to taste.
  7. Serve warm and enjoy!

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Spanish Chicken Tray Bake

Published on January 11, 2017 by Stephanie Kay

Filled with potatoes, bell peppers, tomatoes, red onion, and paprika roasted chicken thighs, this Spanish-inspired chicken tray bake is a hearty and well-balanced meal. Made on one pan with minimal cleanup, this recipe is perfect for busy weeknights.

Spanish Chicken Tray Bake

 

Sheet pan meals, traybake dinners, one-pan meals, or whatever-you-want-to-call-them are just the absolute best. I don’t know what got me hooked on them, probably something I saw on the intra-web or somewhere on social media, but regardless of the reason, I am so glad that I did. I’ve made other sheet pan or traybake dinners before because they are just so simple and quick to prepare, but the best part is that they are mess-free! And that’s the kind of cooking I can get behind, especially this Spanish chicken traybake.

Chicken thighs are a very underrated cut of chicken. Compared to chicken breasts, they are cheaper, more flavourful, and just as nutritious if not more. Plus, if you use bone-in thighs you get all sorts of leftover bones you can use to make a simple chicken stock that can pack flavour into so many other dishes. Regardless of what type of chicken you use, this dish is bound to be a winner with its perfect combination of carbohydrates, protein, and healthy fats, creating a well-balanced meal for everyone to enjoy.

More Sheet Pan Chicken Recipes:

  • Sheet Pan Bruschetta Chicken
  • Turmeric Chicken Tray Bake
  • Greek Chicken Tray Bake

 

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Spanish Chicken Tray Bake

Spanish Chicken Tray Bake

Author: Stephanie Kay

This Spanish-inspired sheet pan chicken dinner is a one-pan meal the whole family will love.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 40 minutes
  • Total Time: 50 minutes
  • Yield: 4 servings 1x
  • Category: Mains
  • Cuisine: Paleo, Gluten-Free, Dairy-Free
  • Diet: Gluten Free
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Ingredients

  • 8 chicken thighs, skin-on and bone-in
  • 3 bell peppers (yellow, orange, red), cut into strips
  • 3 yellow potatoes, cut into wedges
  • 1 pint cherry tomatoes
  • 1 red onion, cut into 8 wedges
  • 4 cloves garlic, crushed with skin on
  • 4 teaspoon olive oil
  • 1 1/2 teaspoons paprika
  • 1/2 teaspoon garlic powder
  • 4 sprigs of fresh thyme
  • 1/4 teaspoon salt, plus more for seasoning
  • 1/8 teaspoon black pepper, plus more for seasoning

Instructions

  1. Preheat the oven to 400° F.
  2. On a large baking sheet or tray, evenly spread out cut vegetables; onions, potatoes, peppers and cherry tomatoes.
  3. Using the back of a knife, crush the garlic cloves, leave the skin on and add them to the roasting tray. They will add flavours and fragrance to the dish and can be eaten once cooked.
  4. Season vegetables lightly with half of the olive oil, pinch of sea salt and pepper.
  5. Add the chicken thighs on top of the vegetables, and drizzle each chicken thigh with a little olive oil.
  6. In a small dish, mix together the paprika, garlic powder, sea salt and fresh ground pepper. Using your fingers sprinkle the chicken thighs with the spice mixture. You want to use all of the spices, so ensure the chicken is well seasoned.
  7. Add thyme sprigs to the pan, and transfer the baking tray to the oven to roast for 40-45 minutes or until the chicken skin is crispy and the veggies are tender.
  8. Serve warm and enjoy!

Notes

Chicken Thighs: If you don’t like bones, you could also use boneless and/or skinless chicken thighs for this recipe. Simply adjust the cooking time, by adding the chicken 20 minutes after the veggies have started since boneless thighs only need about 20 minutes to cook.

Nutrition

  • Serving Size: 1 serving
  • Calories: 497 calories
  • Sugar: 9 grams
  • Fat: 18 grams
  • Carbohydrates: 20 grams
  • Fiber: 5 grams
  • Protein: 61 grams

Keywords: sheet pan, easy, healthy, chicken thighs

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No-Bake Granola Bars

Published on January 11, 2017 by Stephanie Kay

Made with rolled oats, peanut butter, and honey, these healthy no-bake granola bars are the perfect snack idea.

No-Bake Granola Bars

 

Granola bars seem to be one of those snack foods that people just can’t let go of. I actually think anyone who has ever asked me about snack foods has most certainly asked me about granola bars. I get it. They are quick, they are convenient, they are inexpensive and very easy to travel with. I must admit, I have certainly had a granola bar or two in my day, but as much as I possibly can I tend to keep my snacks in the form of nuts or actual fruit, or a quick trail mix. However, if I were to make them at home this is most certainly the type of recipe I would whip up. What’s not to like about no-bake granola bars?!

Yes, of course, there are lots of granola bar options on the market but, to me, the ratio is never right. There is either too much sugar or too much dried fruit, not enough nuts, or not enough seeds. So I figured who better to help to create a well-balanced granola bar but none other than myself! (I realize I might be a little biased.)

 

No-Bake Granola Bar Recipe

 

I tried to keep this recipe simple and to include ingredients people could easily get their hands on. Plus, I wanted the ingredients to be something you could swap or substitute for whatever you might have in your pantry. You could easily use sunflower seeds instead of pumpkin, shredded coconut instead of flaked, maple syrup instead of honey, and use any type of nut butter you like. If you are looking to make this recipe for your kids, try swapping almond butter for sunflower seed butter to make a healthy nut-free school snack.

 

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No-Bake Granola Bars

No-Bake Granola Bars

Author: Stephanie Kay

This granola bar recipe is healthy and easy to make! Made with rolled oats and naturally sweetened with honey, these no-bake granola bars are the perfect handheld treat.

  • Author: Stephanie Kay
  • Prep Time: 30 minutes
  • Total Time: 30 minutes
  • Yield: 10 bars 1x
  • Category: Snack
  • Method: No-Bake
  • Cuisine: American
  • Diet: Gluten Free
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Ingredients

  • 2 cups rolled oats, old-fashioned or quick-cooking
  • 1/2 cup pumpkin seeds
  • 3/4 cup flaked coconut (or shredded)
  • 1/4 cup dried fruit (dates or raisins)
  • 1/2 cup almond butter (or peanut butter) + more if needed
  • 1/3 cup honey
  • 1 1/2 teaspoon vanilla extract
  • 1 teaspoon cinnamon
  • 1 teaspoon sea salt

Instructions

  1. Line a 8×8 inch baking dish with two strips of crisscrossed parchment paper. The parchment paper will make it easier for you to remove the bars from the pan and slice them later.
  2. In a large mixing bowl, mix together oats, pumpkin seeds, coconut, dates/raisins, salt and cinnamon, and stir well to combine. If using dates, chop them roughly into bite size pieces before adding them to the bowl.
  3. In a separate bowl, whisk together the almond butter, honey and vanilla extract. If needed gently warm it in the microwave or stove top to bring it together.
  4. Add wet mixture to the dry ingredients and stir to combine. The mixture will be thick, so use a spatula or wooden spoon to stir thoroughly until there are no more dry oats.
  5. Depending on the type of almond butter and honey you use (as brands may vary), the mixture might be a little dry. If needed, add a little extra spoonful of nut butter and/or honey to help it all stick together.
  6. Transfer the mixture to baking dish and spread out evenly. Using something flat (such as the bottom of a drinking glass) press down the bar mixture to really pack them into the pan. The more tight and evenly you can pack them down, the easier they will be to slice.
  7. Transfer the baking dish to the fridge to the fridge or freezer for 20-30 minutes. This will allow time for the bars to firm up and the oats to absorb the mixture.
  8. Remove the bars from the pan and cut into 10 even bars. Wrap in plastic wrap and/or store in an airtight container for up to one week. These bars can be stored on the counter, but I find they keep best in the fridge, and can even be frozen for weeks to come.
  9. Enjoy!

Nutrition

  • Serving Size: 1 bar
  • Calories: 245 calories
  • Sugar: 13 grams
  • Fat: 13 grams
  • Carbohydrates: 27 grams
  • Fiber: 4 grams
  • Protein: 7 grams

Keywords: no bake, easy, healthy, chewy, peanut butter, honey

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

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