Stephanie Kay Nutrition

Stephanie Kay Nutrition

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5 Tips to Create a Real Life Healthy Diet

Published on June 6, 2019 by Stephanie Kay

I don’t know about you, but I am so fed up with fad diets. I’m fed up with hearing about the latest fad diet, that I can “lose 7 pounds in 7 days” and I’m fed up with arguing over which diet is better. The reality is, there is no better diet, there is no best diet, and there is no perfect diet. It just doesn’t exist. Humans are all different, biochemically unique, and have different needs. We are of different ages and genders, with different heights, weights, and backgrounds. We have different interests, activity levels, and health goals. So, to think that there is one “perfect” diet that will work for everyone is simplistic at best. In truth, the perfect diet is simply the one that you enjoy, makes you feel your best, and that you can maintain for the long term.

5 Tips to Create a Real Life Healthy Diet

 

The truth is, anyone can follow a 2-week detox or complete a 4-week challenge, that’s easy, but keeping healthy habits for the long term is the hard part. It’s easy to swing the pendulum from one extreme to the other, eating nothing but leafy greens only to fall face-first into a tub of ice cream, but what is hard is keeping healthy habits going for days, weeks, months, and years to come long afterward. To me, it’s more important to look at the big picture and there is a big difference between what a healthy diet looks like on paper vs. what it looks like in real life. If you want to keep things going for the long term you’ve got to be adaptable, you’ve got to be resourceful, and most importantly, you’ve got to be kind to yourself.

How to Create a Healthy Diet

1. Drop the Idea of “Perfect”

When it comes to real life, there is no perfect. There is no perfect job, perfect family, perfect body, or perfect diet. You will not eat perfectly every day, you will not eat perfectly balanced meals every day, at the perfect time of day, with the perfect person, or in the perfect setting. Not only is “perfect” not a thing, but it’s not even realistic to think that you could do things perfectly if it was. Some days you will make a homemade dinner from scratch and other days you will eat a bowl of cereal for dinner. Some days you will eat at the dinner table with family and other days you will eat alone in your car rushing to get to your next meeting. Some days you will eat a perfectly balanced meal and other days you will eat a spoonful of peanut butter, whatever you can find in the fridge, and just call it a day. Look, it happens, it’s not bad, it’s real, and the reality is that you can do ALL of these things and still be eating a healthy diet. It’s not about one isolated meal, one isolated dish, or one isolated incident, it is about the cumulative things that you do throughout the days, weeks, months, and years.

2. Be Open to Failure

Regardless of where you are in your health journey, or what you are looking to accomplish, you need to be open to the idea that things are not always going to go the way you want them to. The only way to learn is by doing. You likely didn’t nail walking the first time you tried or riding a bike or your favorite hobby, you likely learned from trying and failing and trying again. Unfortunately, so many people are afraid to fail that it stops them from even trying in the first place. You may have to make 10 recipes before one turns out, and you may have to try different eating styles before you find one that works for you, and that is ok, in fact, it’s necessary. The only way to figure out what works best for you is to try different things, there are no shortcuts, and there is no shame in it. Anyone who has experienced success in any way, shape, or form knows that there are bumps in the road along the way, but without the bumps, success does not exist. Success is a slow road, not a quick fix, and the actual journey is a far more valuable lesson than reaching the goal.

3. Have a Handful of Real Food Recipes

I truly believe that one of the biggest secrets to eating well for the long term is the ability to cook. I certainly don’t think that people need to be the next Masterchef in order to eat well (I am certainly not), but a few basic skills in the kitchen will make things a whole lot easier. A baked chicken breast and steamed broccoli is certainly a healthy option, but how long can you eat that before it gets boring? With only a handful of basic recipes, you can take something really simple and make it taste really good, which makes the process of eating well so much more enjoyable. You don’t need all the tools in your toolkit to get started, you just need a few.

4. Learn to Differentiate Hunger from Craving

Ouffffff, this one is a lot easier said than done, but it needs to be said. We all intuitively know what to eat; we know that vegetables are healthy, we know to drink water, and we know to limit junk food. So, if we already know this, why do we still make the decisions that we do? Feelings. Food is SO powerful. Food not only causes a physical response in our body, but it causes an emotional response too.  We seek comfort in food, so we often reach for it in times of need, stress, sadness, fear, and happiness, and although there is certainly a time and a place for eating during those moments, too much of a good thing can also be a bad thing. One of the most difficult parts of eating well consistently is identifying these triggers, patterns, and connections in ourselves. Are you eating because you are actually hungry, or are you just bored? Are you snacking because you need to, or because you are stressed out? Humans are wired to eat and when food is around all of the time (the way it is now), we often end up eating out of habit, ritual, boredom, and feeling. It is important to understand that there is a big difference between being truly hungry and emotional hunger, however, if you can learn to identify the difference it’s a complete game-changer. This takes time, and practice, and more time, and more practice, but it is worth it. You need to pay attention, take a look at yourself and ask some hard-hitting questions. Am I actually hungry? What am I feeling? Why am I feeling this? How else can I resolve it? It’s rough, honestly, but if you do the work it pays off tenfold. Keep a food journal, track what you eat, track how you feel, and try to make the connections, because once you do you can take control.

5. Create Habits that YOU Enjoy

If you want to create a healthy lifestyle that works for real life and lasts for the long term you need to create habits that you actually enjoy. I want people to find what works for them, not what I or someone else tells them works for them.  If you hate kale, don’t eat it. If you can’t stand smoothies, don’t drink them. Like broccoli? Cool, eat more of that. Like soup for lunch? Cool, do more of that. Sure, I share recipes and meal plans on my website and in my programs, but they are provided for ideas and inspiration, not for people to follow blindly. Changing your eating habits is hard, requires consistency, and takes time, so if you want them to stick, you need to create ones that you actually enjoy.

The Bottom Line

People who have success with their eating habits have found a plan that works for them, not someone else. You need to be kind to yourself, realize that you won’t do things “perfectly” all of the time, and realize that is important to experience bumps in the road and learn the lessons from them. Creating a healthy diet that works in the real world actually involves treats and indulgences and highs and lows. It is a continual journey that doesn’t end, you need to keep working at things, keep learning, and keep trying new things. In truth, learning to eat a healthy diet is not an end goal, the goal is the journey.

Why You Should Eat Bone-In Meat

Published on May 30, 2019 by Stephanie Kay

If you lived through the 80s, 90s, or early 2000s, the idea of cooking bone-in, not to mention skin-on, meat probably makes your head spin. Over the past few decades, bone-in meat has been portrayed as unhealthy as we have been encouraged to opt for lean cuts of meat for optimal health, forcing people to reach for boneless and skinless chicken breasts, pork tenderloin, and boneless steaks such as striploin or filet mignon. Fast forward to 2019 when bone broth is all the rage, saturated fat is no longer a dietary evil, and cholesterol is known for its health benefits, and yet many people are still hesitant to eat bone-in meat. Although cooking with bone-in meat may seem complicated, it truly is not, and the benefits of doing so far outweigh any drawbacks. So, in order to help get you started, here are 5 simple reasons why you should eat bone-in meat.

Why You Should Eat Bone-In Meat

5 Reasons to Eat Meat with Bones

Can you eat bones? Are bones healthy? What’s the nutrition in bones? Here are 5 important health reasons to eat bone-in meat.

1. Bone-In Meat Provides More Micronutrients

Much like the meat that we eat, bones are living tissues and are therefore rich in vital micronutrients for our bodies. Bones themselves are rich sources of minerals including calcium and phosphorus, sodium, and magnesium, as well as other important nutrients. In fact, it is these trace minerals that provide the oh-so-popular bone broth with its nutritional highlights, however, these same nutrients are accessible in bone-in cuts of meat. Bones contain bone marrow, a fatty substance that is extremely nutrient-dense and considered one of the original “superfoods”. Bone marrow is known to contain vitamin A, needed for healthy vision, a strong immune system, and cell health, and because vitamin A is not present in the meat itself, cooking meat with the bone-in helps to release these nutrients into the meat during the cooking process, amplifying its nutrient density.

2. Bone-In Meat Supports Gut Health

In addition to trace minerals, one of the biggest benefits of bones is their high concentration of collagen, gelatin, and glycine. These nutrients are important for gut health, as collagen can help to maintain the integrity of the gut lining, and gelatin helps to maintain the layer of mucus that keeps gut microbes away from the intestinal barrier. While helping to support our gut health, these nutrients play a role in the health of our immune system, as well as help to reduce chronic inflammation in the body. Slow-cooking bone-in meat in broths, soups, and stews can help to ensure we have access to these essential nutrients, and although they are becoming increasingly popular in supplement form (i.e. collagen powders), consuming them in their whole food version will always provide the most benefits.

3. Bone-In Meat Supports Sustainability

When it comes to eating meat, an important ethical argument can be made for eating the whole animal. Most of the meat cuts sold in grocery stores today are boneless for several reasons; 1) bones are heavy and more expensive to ship, 2) the (perceived) effort to cut, cook and carve bone-in meat, and 3) the (misinformed) emphasis on lean cuts of meat for health. Unfortunately, in doing so, we are discarding some of the most valuable cuts of the animal, and although it might be convenient to buy boneless meat, using bone-in meat actually helps to ensure that you are using more of the animal with less waste. It might take a little research, but there is a lot you can do with the ‘odd’ cuts of meat, including bones and organ meats, not to mention the many nutritional benefits you get from consuming them.

4. Bone-In Meat Adds Flavour

There is an old saying that says ”the nearer the bone, the sweeter the meat”. Not only do bones add nutritional value, but they add a ton of flavor to the cooking process as well! Bones are surrounded by fat, so as the bone heats the marrow its juices penetrate the meat and add a depth of flavor that does not exist with a boneless cut. Although bone-in cuts may take slightly longer to cook, it is well worth the wait as it creates a more succulent, flavourful, and juicy cut of meat.

5. Bone-In Meat Saves Money

A final and important benefit of bone-in meat is that, compared to boneless cuts, they are often less expensive, so opting for bone-in cuts can help maximize nutrition while minimizing costs. Because many people see bones as a nuisance, they will pay more for boneless cuts, which increases their price but helps to keep the cost of the bone-in cuts down. Therefore, opting for bone-in chicken thighs, chicken breasts, steak, and pork can help to provide more bang for your buck.

The Bottom Line

Eating and cooking bone-in meat is a wise tradition that has been praised for centuries, and traditional cuisine is filled with references to and uses for bones, bone marrow, and bone-in meat. Although forgotten in recent years, cooking with bone-in meat is much easier than most people think and there are many different ways to incorporate it into your cooking. The simplest way to get started is to swap your go-to recipes for bone-in cuts, and then begin to experiment with different cooking techniques such as roasting, braising, or cooking them low and slow in soups and stews.

Meal Prep Breakfast Bowls

Published on May 26, 2019 by Stephanie Kay

Jump on the meal prep train and save yourself some time in the morning with these delicious meal prep breakfast bowls packed with boiled eggs and vegetables! Ready in under 30 minutes, you’ll have a healthy, high-protein, low-carb, grab-and-go breakfast every morning of the week.

Meal Prep Breakfast Bowls

 

One of the top recommendations in all of my nutrition programs, and one that I give to all of my clients,  is to eat a savory breakfast. It may seem like such a small and insignificant change, but opting for a savory breakfast over a sweet breakfast is a great way to help balance your blood sugar and keep your sugar cravings at bay. The first meal of the day really sets the tone for our blood sugar for the rest of the day, so choosing something that is packed with protein and low in sugar is essential to keeping our hunger signals under control. Although whipping up a big hearty breakfast every morning would be ideal, not everyone has the time for that on weekday mornings, so that is where meal prep comes in!  Simple to prepare, and packed with protein, healthy fats, and plenty of veggies, these meal prep breakfast bowls are the perfect way to start a busy day.

More Egg Meal Prep Breakfast Ideas:

  • Feta and Spinach Egg Muffins
  • Red Pepper and Spinach Egg Muffins
  • Greek Omelette Casserole

 

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Meal Prep Breakfast Bowls

Meal Prep Breakfast Bowls

Author: Stephanie Kay

Packed full of protein, veggies and healthy fats, these meal prep breakfast bowls are the perfect way to start a busy weekday morning! These bowls are designed to be low-carb, however, if you wanted to make them a little heartier, simply cube some sweet potatoes and add them to the pan of veggies to roast.

  • Author: Stephanie Kay
  • Prep Time: 5 minutes
  • Cook Time: 20 minutes
  • Total Time: 25 minutes
  • Yield: 4 servings
  • Category: Breakfast
  • Cuisine: Paleo, Gluten-Free, Dairy-Free
  • Diet: Low Calorie
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Ingredients

  • 8 eggs
  • 2 zucchini, sliced
  • 1 red onion, diced
  • 1 yellow bell pepper, cubed
  • 1 red bell pepper, cubed
  • 1 tablespoon olive oil
  • 1 teaspoon Italian seasoning
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon sea salt
  • 1/8 teaspoon black pepper

Instructions

  1. Preheat oven to 400°F.
  2. Bring a large pot with water, filled 3/4 of the way up, to a boil. Once boiling, use a slotted spoon to drop the eggs into the water, being careful not to crack them, and cook them to your liking; 4 minutes for soft-boiled, 6 minutes for medium or 10 minutes for hard-boiled.
  3. Add zucchini, onion and bell peppers to a large baking sheet, drizzle with olive oil, sprinkle with Italian seasoning, garlic, salt and pepper, use your hands to toss the vegetables until they are well coated in the oil, and then transfer to the oven for 20 minutes.
  4. Once the eggs are done cooking, using a slotted spoon, remove them from the pot and then immediately transfer them to a bowl of cold water to stop the cooking process.
  5. Once the vegetables are done cooking, remove them from the oven, season with additional salt and pepper to taste, allow to cool slightly, and then divide them evenly across 4 containers.
  6. Transfer 2 boiled eggs to each container, you can peel them or leave the shell on to be peeled later, and store them in the fridge for up to 5 days.

Nutrition

  • Serving Size: 1 bowl
  • Calories: 214 calories
  • Sugar: 5 grams
  • Fat: 13 grams
  • Carbohydrates: 9 grams
  • Fiber: 2 grams
  • Protein: 14 grams

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11 Ways to Add Protein to a Smoothie

Published on May 23, 2019 by Stephanie Kay

Smoothies are a great breakfast when you are on the go, however, if you are not using the right balance of ingredients you can end up creating a big sugar bomb, making them a less-than-ideal choice. Of course, adding fruit and veggies to a smoothie is great, but adding protein to a smoothie is vital as it helps to balance your blood sugar, minimize your cravings and keep you fueled and full for hours to come. Although protein powder is a simple way to add protein to a smoothie, it’s not everyone’s favorite and it is essentially a form of processed food, therefore opting for whole foods is always the best choice.  So, in order to help you create a well-balanced smoothie packed with protein, here are 11 ways that you can add protein to a smoothie that don’t involve protein powder at all!

11 Ways to Add Protein to a Smoothie

How to Add Protein To Smoothies

Here are 11 different whole-food ways to add protein to smoothies.

1. Plain Yogurt

Yogurt, specifically plain yogurt, is a great way to add protein to a smoothie while giving it a rich and creamy texture at the same time. Whether it’s original, Greek, Balkan, or Icelandic, yogurt contains up to 10-15 grams of protein per cup which can help to increase the protein content of any shake. Regardless of what variety you chose, ensure that you are using real yogurt, made with whole milk and bacterial cultures, and be sure to opt for the plain and full-fat variety to help keep the overall sugar content down.

2. Hemp Seeds

Hemp seeds, also known as hemp hearts, are the soft seeds from the hemp plant that have a mild and nutty taste. Compared to chia and flax seeds, hemp seeds contain more protein gram per gram with 10 grams of protein per 3-tablespoon serving. In addition to being a source of plant-based protein, hemp seeds are a natural source of omega-3 fatty acids and, thanks to their soft texture, can easily be blended into any shake without even knowing they are there.

3. Almond Butter

Although peanut butter is the fan favorite, almond butter provides almost the same amount of protein per serving at roughly 4 grams of protein per tablespoon. Not only do a couple of tablespoons provide some much-needed protein, but they also provide great flavor and some healthy fat which helps to create a well-balanced smoothie. However, if almond butter is not your thing, you can also use cashew, walnut, or pecan butter, although they won’t provide as much protein per serving every little bit counts.

4. Chia Seeds

Similar to hemp seeds, a few spoonfuls of chia seeds can help add more protein to a smoothie. Every tablespoon of chia seeds contains 2 grams of protein, in addition to omega-3 fatty acids and 4 grams of beneficial fiber. Although chia seeds don’t contain a ton of protein on their own, they can easily be paired with another source of protein to help give a smoothie a little boost.

5. Milk

For those who tolerate dairy, using whole milk in a smoothie is an easy way to increase the overall protein content. One cup of whole milk contains 9 grams of protein, compared to almond milk which contains 1 gram per cup, and coconut milk which contains less than 1 gram per cup. Of course, it is important that you tolerate dairy well and that you opt for unflavoured versions, however, cow’s milk can be a great choice and is a great way to add protein to a smoothie.

6. Pumpkin Seeds

If you’ve got a high-powered blender, pumpkin seeds can help to add a little boost of protein to any morning shake. Next to hemp seeds, pumpkin seeds lead the seed family in protein content as they contain 9 grams of protein per 3 tablespoons, as well as a high mineral content from manganese, zinc, and iron. However, if your blender is not strong enough to grind pumpkin seeds you can simply use pumpkin seed butter instead.

7. Peanut Butter

There is a good chance this is already a go-to ingredient in a lot of smoothies, so this is a friendly reminder that peanut butter contains 4 grams of protein for every 1 tablespoon serving. When buying peanut butter, be sure to opt for natural versions, made with only nuts and/or salt, as the conventional versions are really more of a peanut-butter-flavored-icing once you consider all of the added sugars and refined oils that are included.

8. Silken Tofu

For those following a vegetarian diet or who are unable to eat dairy, tofu is a great way to add protein to a smoothie and create a velvety texture at the same time. Although it may sound a little odd, tofu is a great source of plant-based protein and the soft varieties blend up like a charm. Depending on the brand and firmness that you buy, tofu averages about 8 grams of protein per 100-gram serving, and it is a great way to put the leftover scraps from dinner to good use.

9. Flax Seeds

Similar to chia seeds, flax seeds don’t provide a ton of protein per serving, however, every little bit counts. One tablespoon of flax seeds provides 2 grams of protein, as well as essential omega-3 fatty acids. Like all nuts and seeds, flax seeds can help to add a little boost of protein and some healthy fats to create a balanced meal but to really increase the protein intake ensure that you pair them with an additional source of protein in your shake.

10. Kefir

In case you have never heard of it, kefir is a fermented milk beverage that is similar to yogurt. While yogurt is made from the fermentation of bacteria in milk, kefir is a combination of bacteria and yeast fermentation and contains a higher amount of beneficial probiotics with a slightly more bitter taste. Much like yogurt, kefir can easily be blended into any smoothie, although it pairs best with berries, and provides up to 8 grams of protein per 1 cup. Cow’s milk kefir is the most well-known, but you can also find goat’s milk and sheep’s milk options in most grocery stores.

11. Sesame Seeds

In addition to hemp, pumpkin, chia, and flax, sesame seeds are an easy way to give a smoothie a little protein boost. At 2 grams of protein per tablespoon, they are relatively low in protein compared to other options, but they do come with the benefit of some added calcium, and opting for their butter version, also known as tahini, can help to provide a rich and creamy texture.

The Bottom Line

When it comes to adding protein to a smoothie, there are a ton of different options to choose from. Although opting for a protein powder is a quick fix, using a combination of whole-food options will always be the best choice. Depending on what flavor of smoothie you are making, you can opt for one, two, three, or more of the options listed above to suit your needs, but regardless of what you choose, always ensure that your smoothie is well-balanced with a source of carbohydrate, protein, and fat to keep you energized, fueled and full for hours to come.

Greek Chicken Kebabs with Tzatziki

Published on May 19, 2019 by Stephanie Kay

Packed full of veggies and color, these Greek chicken kebabs with tzatziki sauce are a simple, delicious, and nutritious meal that is perfect for any summer BBQ. These chicken kebabs are packed full of protein, filled with flavor, and a wonderful alternative to everyday grilled chicken.

Greek Chicken Kebabs with Tzatziki

In my opinion, the best way to make a tasty kebab is to ensure you are adding a lot of flavor, and I think a little greek marinade is a way to do it! Made with simple ingredients, this humble marinade really elevates the flavor of these kebabs and ensures they are moist and tender at the same time.

The recipe calls for yogurt for both the marinade and the tzatziki sauce and you are welcome to use traditional or Greek versions, however, regardless of what you choose, ensure that you are opting for a full-fat version made with minimal ingredients.

Although there are about 100 different types of yogurt in the grocery stores, not all are real yogurt, so be sure to check out my guide to buying healthy yogurt so you know exactly what to look for and why.

What to Eat with Greek Chicken Kebabs:

  • Greek Village Salad (Horiatiki)
  • Simple Greek Salad
  • Crispy Smashed Potatoes
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Greek Chicken Kebabs with Tzatziki

Greek Chicken Kebabs with Tzatziki

Author: Stephanie Kay

Loaded with veggies and lots of colour, these Greek chicken bebabs with Tzatziki are the perfect summer meal. For the best results, allow the chicken to marinate for several hours before adding it to the grill.

  • Author: Stephanie Kay
  • Prep Time: 30 minutes
  • Cook Time: 15 minutes
  • Total Time: 45 minutes
  • Yield: 6 kebabs
  • Category: Mains
  • Method: Grilled
  • Cuisine: Greek
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Ingredients

Greek Chicken Kebabs:

  • 2 chicken breasts, cubed
  • 1 red onion, cut into 1” cubes
  • 1 red bell pepper, cut into 1” cubes
  • 1/4 cup olive oil
  • 2 tablespoons full-fat yogurt
  • 1 lemon, juiced
  • 4 cloves garlic, grated or minced
  • 1 teaspoon dried oregano
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon black pepper

Tzatziki

  • 1/2 cup full-fat yogurt
  • 1/2 cucumber, cored and grated
  • 2 tablespoons fresh parsley, minced
  • 2 tablespoons fresh dill, minced
  • 1 lemon, juiced
  • 1 clove garlic, grated

Instructions

  1. Begin by preparing the kebabs. In a large bowl, add the olive oil, yogurt, lemon juice, garlic, oregano, salt and pepper, and whisk well to combine.
  2. Add the cubed chicken to the bowl, toss in the marinade until it is well coated, and then set aside for at least 10 minutes. If time permits, it is best to do this step ahead of time to allow the chicken to marinate overnight or for several hours for the best results.
  3. While the chicken is marinating, prepare the tzatziki. In a small bowl, combine the yogurt, grated cucumber, grated garlic, parsley, dill and lemon juice, stir to combine and set aside.
  4. Once the chicken has finished marinating, prepare the kebabs. (If using wooden skewers, prepare them by soaking in water for 10 minutes. If using metal skewers, no prep is necessary.) Thread the chicken onto the skewers alternating between chicken and vegetables until all of the chicken has been used.
  5. Heat a BBQ or grill to medium-high heat, place the skewers on the grill, and cook for 5-7 minutes per side until grill marks appear and the chicken is cooked through.
  6. Once cooked, remove kebabs from the grill, allow to cool 2-3 minutes, and serve with fresh tzatziki.

Nutrition

  • Serving Size: 1 kebabs
  • Calories: 162 calories
  • Sugar: 4 grams
  • Fat: 11 grams
  • Carbohydrates: 8 grams
  • Fiber: 1 gram
  • Protein: 10 grams

Did you make this recipe?

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Are Gluten-Free Products Healthier?

Published on May 16, 2019 by Stephanie Kay

In recent years, the term gluten-free has become a bit of a nutrition buzzword. Although eating gluten-free most certainly has validity, namely for individuals with celiac disease, some people are simply opting for gluten-free products because they believe they are a healthier choice without fully understanding why, but is that accurate? Are gluten-free products healthier than conventional options? Let’s take a look at the facts.

Are Gluten-Free Products Healthier?

What is gluten?

Although often referred to as a single compound, gluten is a collective term for the proteins found in certain cereal grains, including wheat, spelt, barley and rye. When flour is mixed with water, it is the gluten proteins, specifically the glutenin and gliadin, that form a sticky network that has a glue-like consistency to help provide shape to grain-based products. Essentially, gluten provides elasticity to dough making bread chewy, pizza dough elastic and noodles tender.

Problems with Gluten

Although the consumption of gluten is fine for some, for others it can pose serious health issues. For individuals with celiac disease, the consumption of gluten triggers an immune response that attacks the small intestine, damaging the villi; the small fingerlike projections that line the small intestine and promote nutrient absorption. The damage to the villi can lead to a variety of symptoms and result in an inability of the body to absorb nutrients such as protein, fat, carbohydrates, vitamins, and minerals, which are necessary for good health. For this reason, individuals with celiac disease must avoid gluten at all costs.

In addition to celiac disease, there is a condition called non-celiac gluten sensitivity that does not have the conditions of celiac disease yet individuals still experience intestinal and other symptoms. Although this has been downplayed in the medical field and the media, as gluten intolerance is often seen as all-or-nothing, a growing body of evidence suggests that non-celiac gluten sensitivity is not only real but a growing health issue. The symptoms of non-celiac gluten sensitivity are highly variable and can include bloating, abdominal pain, and diarrhea; symptoms mimicking irritable bowel syndrome.

Taking all of that into consideration, the question remains, if you are trying to avoid gluten for health reasons or are trying to avoid gluten because you think the alternative is better for you, is it as simple as opting for the gluten-free version? As always, the answer is; it depends.

Not all Gluten-Free Foods are Created Equal

Given the growing concerns with gluten noted above, the term gluten-free has become a bit of a buzzword. Unfortunately, the term “gluten-free” has become as much of a marketing buzzword as “low calorie”, “source of fiber” and “high in protein” and it is plastered all over food products lining grocery stores aisles everywhere. However, what is important to understand is that not all gluten-free foods are created equal. Just because a product or food item says it is “gluten-free” does not necessarily mean it is a better or healthier choice than its conventional counterpart. Cookies, crackers, and granola bars can all be labeled gluten-free, but if they are all packed with refined sugar, vegetable oils, and preservatives they still remain a less-than-ideal choice. Processed foods are processed foods whether they contain gluten or not, so whether someone has celiac disease, non-celiac gluten sensitivity, or is just trying to eat a healthier diet, opting for gluten-free processed foods is not a healthy choice.

Most Whole Foods are Gluten-Free

What many people fail to recognize is that most whole foods are inherently gluten-free. In fact, only a very small portion of whole foods, specifically cereal grains, contain gluten while the bulk majority of whole foods are naturally gluten-free. Fruits, vegetables, meat, poultry, seafood, beans, lentils, nuts, and seeds are all inherently gluten-free so focusing on a whole foods diet will inevitably eliminate most sources of gluten from the diet naturally. The problem lies in the fact that gluten-containing foods currently make up a large portion of the modern-day or standard North American diet, as many people are focused on convenience and taste, not whole foods. A typical day of bagels, granola bars, crackers, pasta, and pizza is going to increase an individual’s intake of gluten-containing foods exponentially given they are all forms of processed foods made from gluten-containing grains. Unfortunately, for those trying to eat gluten-free, the natural thought process is often to simply opt for gluten-free versions of these same products assuming they are a healthier choice, but they are missing the mark.

The Ingredients Don’t Lie

There is a big difference between eating foods that are free of gluten and simply eating gluten-free alternatives. By simply choosing gluten-free bagels, gluten-free crackers, and gluten-free granola bars you may be avoiding gluten, but you may also be making a tradeoff for other more damaging ingredients if you are not being careful. The ingredients do not lie, and reading the ingredients is the single greatest tool that you have in your toolkit to determine if the product in question is a healthy choice, whether it contains gluten or not. There are most certainly high-quality gluten-free products on the market that are made with quality ingredients, but you often have to sift through a lot of junk gluten-free products to find them, the same way you do with conventional options. Because the term “gluten-free” has been equated with “healthier”, thanks to good marketing, not good science or biology, people are being duped into thinking that all gluten-free options are better options simply because they do not contain gluten which is not the case.

Unconventional Uses of Gluten

To make matters even worse, gluten itself is being used in our food in many unconventional ways. Thanks to its stickiness and elasticity, gluten is often used as an additive in many grainless processed foods including; broths, vinegars, fake meats, sausages, sauces, energy bars, and much more. Not only are these foods themselves processed foods, but the addition of gluten in its untreated state only exacerbates the issues it can cause.

The Preparation of Gluten-Containing Grains is Key

What is important to understand is that when it comes to grains (the source of gluten), preparation is key. It is the actual use and preparation of the gluten-containing grains that will determine if the product made from them is ideal or not. Because all grains contain various forms of anti-nutrients, gluten being one of them, the way they are prepared is vital to how they are digested, absorbed, and assimilated in the body. When grains are properly prepared by soaking, sprouting, or fermenting, they are more easily digested and their nutrients are more bioavailable to us. When soaked, sprouted, or fermented, the phytic acid and enzyme inhibitors are neutralized, and friendly bacteria help to do some of the digesting for us. In fact, it has been shown that the natural process of fermentation helps to break down the proteins found in gluten making them more easily digested once consumed. However, when not properly prepared, grains can have detrimental effects on our digestive health and negatively impact leaky gut. The problem is that most conventional grain-based products are made using grains that are not properly prepared which makes both gluten-containing and gluten-free grains troublesome. It is for this reason that, for individuals without celiac disease, opting for sourdough bread, sprouted grain bread and products made of properly prepared grains is absolutely vital. In fact, for some individuals with non-celiac gluten sensitivity consuming properly treated and prepared grains can resolve many of their digestive and health issues.

The Bottom Line

Just because a product is labeled gluten-free does not mean it is a healthier choice. The only way to determine if a product, gluten-free or not, is a healthy choice is to read the ingredients. When opting for grain-based products, as with all foods, it is important that you read the ingredients to know exactly what you are getting and how it was made. If you want to limit your gluten intake it is best to focus on whole foods that do not contain gluten in the first place; fruits, vegetables, meat, poultry, seafood, beans, lentils, nuts, and seeds, and opt for naturally gluten-free grains and grain-products that have been properly prepared.

Tuscan Tuna Salad

Published on May 12, 2019 by Stephanie Kay

Ready in under 10 minutes and packed full of protein, this Mediterranean-inspired Tuscan tuna salad with white is a quick and easy meal that you can whip together for a high-protein and high-fiber lunch or dinner any day of the week!

Tuscan Tuna Salad with White Beans

Tuna is one of those pantry staples that is great to have on hand because it can help to complete a meal in a few simple steps; just open, strain, and serve! Thanks to its mild taste, it easily takes on any flavor and adds some much-needed protein to any meal. Although I love a classic tuna salad (the mayo and celery combination), I think there is a lot more that you can do with a humble can of tuna without making things too complicated, and this salad does exactly that. Packed with colorful veggies, healthy fats, and plenty of protein, this Tuscan tuna salad is a well-balanced meal that is perfect for a warm summer day when you just can’t be bothered to cook.

More Tuna Salad Recipes:

  • Avocado Tuna Salad
  • Pasta Tuna Salad
  • Tuna Salad Pita
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Tuscan Tuna Salad with White Beans

Tuscan Tuna Salad

Author: Stephanie Kay

This Mediterranean-inspired Tuscan tuna salad is a protein-packed meal that you can pull together for lunch or dinner in a pinch! If you are going to make it ahead of time, simply wait until it is time to serve to add the dressing.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Total Time: 10 minutes
  • Yield: Serves 2
  • Category: Salads
  • Cuisine: Mediterranean
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Ingredients

Salad:

  • 1 can tuna, water-packed, strained
  • 14oz can white kidney beans, strained and rinsed
  • 1 cup green beans
  • 4 cups arugula, well packed
  • 1 cup radicchio, roughly chopped
  • 1/4 red onion, thinly sliced
  • 1/2 cup cherry tomatoes, halved

Dressing:

  • 3 tablespoons olive oil
  • 1 tablespoon red wine vinegar
  • 1 teaspoon Dijon mustard
  • 1/4 teaspoon sea salt
  • 1/8 teaspoon black pepper

Instructions

  1. In a small jar or bowl, combine the dressing ingredients, whisk together and set aside.
  2. Bring a small pot of water to a boil, and fill a seperate bowl with ice cold water. Once the water in the pot is boiling, add the green beans and cook for 2-3 minutes until bright green in colour. Once cooked, remove them from the boiling water and submerge them immediately in cold water.
  3. While the green beans are cooling, prepare the rest of the salad. In one large bowl or two seperate bowls, combine arugula, radicchio, red onion and cherry tomatoes.
  4. Once beans have cooled, pat them dry and add them to the salad with tuna and white beans. Cover salad with dressing and toss gently to combine.
  5. Season to taste with salt and pepper and serve immediately.

Nutrition

  • Serving Size: 1 salad
  • Calories: 454 calories
  • Sugar: 6 grams
  • Fat: 26 grams
  • Carbohydrates: 28 grams
  • Fiber: 9 grams
  • Protein: 30 grams

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11 Low-Carb Food Swaps

Published on May 9, 2019 by Stephanie Kay

Before we get too far into things, let me say loud and clear that there is nothing wrong with eating carbs. In their whole format, they are nutrient-dense foods that can certainly be incorporated into a healthy diet, however, there is a time and a place for everything when it comes to nutrition. Depending on your personal goals, temporarily limiting carbohydrate-rich foods in your diet can have positive side effects. Whether someone is trying to address their blood sugar, manage their weight, or increase mental clarity, opting for low-carb food swaps is a great way to help you reach your goals without feeling deprived. So, if you are looking to cut down on carbs, but don’t want to compromise on flavor, here are 11 low-carb food swaps that are equally delicious and nutritious.

11 Low-Carb Food Swaps

 

Easy Low-Carb Food Swaps

Here are 11 easy low-carb swaps you can try today.

1. Swap Rice for Quinoa or Cauliflower Rice

Although often considered a grain, quinoa is actually a seed that contains fat, and protein and although it does contain carbohydrates it is relatively low compared to other grains. Compared to white rice, quinoa contains double the protein, coming in at 8 grams per cup as opposed to 4 grams per cup, and is just as easy to cook. In addition to quinoa, cauliflower is also a great low-carb swap for white rice. Although it may seem a little odd, cauliflower rice is essentially just cauliflower blitzed in a food processor until it resembles rice, and then cooked by steaming it or stir-frying it until tender. Not only is it delicious, but cauliflower rice contains almost 90% fewer carbs than white rice and double the fiber making it a great low-carb swap.

2. Swap Spaghetti for Zucchini Noodles or Spaghetti Squash

Pasta is a favorite dish for many so finding low-carb alternatives can make sticking to your game plan a whole lot easier. Although they sound like a lot of work, making zucchini noodles is actually really easy; all you need is a spiralizer, a few minutes and you’ll have zoodles for days that you can easily substitute in your favorite pasta dish. However, if zucchini is not your thing, not to worry, spaghetti squash works equally well, if not better. Simply cut a spaghetti squash in half, roast it in the oven, and then scrape out the cooked strands out with a fork. In addition to being delicious, using zucchini noodles and spaghetti squash is a great way to add more veggies to your diet.

3. Swap Mashed Potatoes for Cauliflower Mash or Celeriac Mash

Mashed potatoes are the ultimate comfort food and rightfully so, they are rich, creamy, and delicious. The good news is if you are trying to keep things low-carb there are a ton of delicious swaps that you can make that will hit the comfort food spot! Once cooked and mashed, cauliflower easily takes on the consistency of mashed potatoes, and you can easily jazz it up with garlic, herbs, and seasonings to your liking. Alternatively, celeriac, also known as celery root, is a root vegetable that can serve as a delicious alternative to mashed potatoes. Not only does celeriac contain a quarter of the carbs that potatoes do, but it is also much less expensive than cauliflower making it an ideal low-carb swap.

4. Swap Roasted Potatoes for Roasted Rutabaga or Roasted Radishes

If you love the crispy crunchiness of roasted potatoes I highly suggest that you give roasted rutabaga and radishes a try! Much like potatoes, rutabaga is a root vegetable, however, it contains half of the carbohydrates making it a great substitute, and it can easily be roasted whole, cubed, sliced, or cut into fries for a simple low-carb side dish. Plus, although radishes are most frequently used in salads or eaten raw on their own, once roasted they take on a sweet flavor and tender texture that pairs well with any main course and they contain a small fraction of the carbohydrates found in classic roasted potatoes.

5. Swap Wraps for Collard Wraps or Lettuce Wraps

By this point, most people have likely heard of swapping tortillas for lettuce wraps, however, collard green wraps may be new to some. Since collard greens are quite large in size, they are ideal for wrapping up sandwiches, burgers, tacos, burritos, and pretty much anything else you can think of. They can certainly be eaten raw, however, if you find the flavor too bitter you can quickly blanch them in water to help cut the bitterness and provide a more tender texture at the same time.

6. Swap Croutons for Nuts or Seeds

Although they may not seem like much, those croutons in your salad can quickly add up to a couple of slices of bread which is less than ideal if you are trying to watch your carb intake! So, if you are looking to add a little crunch to your salad, opt for a handful of nuts and/or seeds instead. Raw almonds, walnuts, and pecans all work really well, as do pumpkin and sunflower seeds, and if you are looking for a little extra flavor you can also give them a quick roast. Not only do they taste great, but nuts and seeds provide healthy fat and a touch of plant-based protein to any salad.

7. Swap Bread Crumbs for Ground Almonds or Shredded Coconut

There is nothing better than the crunchy exterior of breaded chicken and fish, fortunately, there are plenty of low-carb alternatives that you can use in your favorite dishes. Almond meal, or ground almonds, is a great low-carb swap for classic “Shake n’ Bake” recipes or oven-baked chicken fingers, as it adheres well to any meat and crisps up well in the oven, or if you are looking for a little island vibe, shredded coconut provides a ton of texture and flavour and works really well on poultry and seafood like in these coconut crusted fish tacos.

8. Swap Toast for Sweet Potato Toast

Let’s be honest, finding a complete low-carb alternative to bread is pretty tough, but if you are in a pinch, sweet potato toast can certainly help fill the gap! Just as the name implies, sweet potato toast is made by thinly slicing sweet potatoes length-wise and cooking them in a toaster as you would regular toast. They may take a little longer to cook than regular toast, but once cooked sweet potato toast provides the perfect texture, sturdiness, and crunchiness to hold your favorite toppings in a low-carb way.

9. Swap Burger Buns for Lettuce Wraps or Mushroom Caps

The easiest way to do a low-carb burger is just to eat it bunless, but if you want something that you can grab onto, lettuce wraps and mushroom caps both work really well. A lettuce wrap is certainly the simplest swap, although it may be a little juicy to eat, and while a mushroom cap burger may require a little more work, it is definitely worth the effort. Although they can technically be eaten raw, portobello mushroom caps are best when grilled, and given they have the same shape as a burger bun they cover a burger very well.

10. Swap Lasagna Noodles for Eggplant Slices or Zucchini Slices

If you love a good lasagna you are in luck! When sliced thinly lengthwise, both eggplant and zucchini are great low-carb swaps for classic lasagna noodles. With just a couple eggplants, you can easily recreate your traditional family recipe with all of the rich, hearty, and creamy flavors without all of the added carbs, and pack in some extra veggies at the same time.

11. Swap Pancakes for Almond Flour Pancakes

Almond flour is a great low-carb, high-protein, and high-fat alternative to traditional flour. Although it’s not always a simple one-to-one swap in recipes, there are plenty of almond flour recipes that create delicious baked goods. With a few basic ingredients, you can easily whip together almond flour pancakes that are just as fluffy and flavourful as the real deal, so you can still enjoy your weekend brunch while keeping your goals in mind.

Veggie Curry in a Hurry

Published on May 5, 2019 by Stephanie Kay

There is nothing like a quick and easy meal after a long day at the office and this veggie curry with chickpeas and coconut milk is exactly that. This healthy recipe is packed full of fiber, veggies, and plant-based protein.

Veggie Curry in a Hurry

I’m going to be honest, posting this as a recipe might be a bit of a stretch, but I really wanted to share it because I think it’s an important reminder of how easy eating well can actually be. I share a ton of recipes on my blog that is made from scratch with fresh ingredients, but I think it’s important to remind ourselves that eating well doesn’t always need to involve a ton of work.

These days, there are so many prepared store-bought items that you can find in the grocery store that are high quality and made of whole foods, and using those to your advantage is SO helpful when you are busy. When time allows, you can certainly chop your own veggies, soak your own chickpeas, and make your own curry paste, but when time is of the essence, there is absolutely nothing wrong with using frozen veggies, canned chickpeas, and prepared curry paste! They are all still whole foods, someone has just done a little bit of the prep work for you, and that is certainly something that I can get behind.

So, the next time you are about to order takeout, have a look in your pantry and take 20 minutes to whip up this veggie curry in a hurry! Trust me, your body (and your wallet) will thank you.

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Veggie Curry in a Hurry

Author: Stephanie Kay

This veggie curry in a hurry is quick and easy to prepare, making it a perfect weeknight meal! The recipe calls for Asian-style frozen vegetables, however, any frozen vegetables would work well.

  • Author: Stephanie Kay
  • Prep Time: 5 minutes
  • Cook Time: 20 minutes
  • Total Time: 25 minutes
  • Yield: 4 servings
  • Category: Mains
  • Cuisine: Thai
  • Diet: Vegan
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Ingredients

Veggie Curry

  • 2 teaspoons coconut or olive oil
  • 2 tablespoons red Thai curry paste
  • 15oz can coconut milk
  • 15oz can chickpeas, strained and rinsed
  • 1 bag frozen Asian vegetable
  • Sea salt

Rice:

  • 1 cup long-grain white rice

Instructions

  1. In a medium saucepan, combine rice, 2 cups of water, a pinch of salt and bring to a boil. Once boiling, reduce to a simmer and cook until all of the water has been absorbed or rice can be fluffed with a fork, about 15 minutes.
  2. In a large pan or pot, warm oil on medium-high heat, add curry paste and heat gently, stirring frequently, for about 30 seconds to 1 minute.
  3. Add frozen vegetables and toss to gently coat in curry paste.
  4. Add coconut milk and strained chickpeas, stir to combine and allow to cook on medium-high heat for 5-10 minutes until everything is heated through.
  5. Season with salt to taste and serve with a side of rice.

Nutrition

  • Serving Size: 1 serving
  • Calories: 385 calories
  • Sugar: 1 gram
  • Fat: 26 grams
  • Carbohydrates: 32 grams
  • Fiber: 5 grams
  • Protein: 9 grams

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How to Eat for Healthy Skin

Published on May 2, 2019 by Stephanie Kay

If you think acne, rosacea, dry skin, and wrinkles are just something that you need to learn to deal with, I’ve got good news for you! Your diet is one of the largest contributing factors to the overall health of your skin, and what you choose to eat can either contribute to skin issues or help to clear them up. While conventional medicine and cosmetic brands will lead you to believe it is what you put on your skin that will have the greatest impact, it is actually what you put in your body that does. Everything from the food that you eat and drink to the food that you don’t eat and drink can have a huge impact on the health of your skin. So, let’s take a look at how to eat for healthy skin.

How to Eat for Healthy Skin

 

How Your Diet Impacts Your Skin

Your skin is your largest organ and the state of your skin is truly a representation for what is occurring inside your body. Made up of nerves, glands and cell layers, your skin plays an intricate role in your health and is greatly affected by the food you eat, the state of your gut, and the state of your hormones.

The Gut-Skin Connection

In some ways, your gut and your skin play similar roles in the body. Your skin is your first line of defence to the external world and works to keep pathogens and toxins from entering the body, while your gut works to protect the body internally against the pathogens and toxins we may consume. Both the skin and the gut are host to a diverse ecosystem of bacteria, and these bacteria work in harmony with the body to create optimal health. Your gut is home to approximately 100 trillion microorganisms, while your skin is host to bacteria, fungi, and viruses, and harbors approximately 1 billion microbes per square centimetre. Known as the microbiome, this balance of bacteria in the gut and skin is imperative for optimal health, and a disrupted microbiome has been linked to inflammation, digestive issues, allergies, food sensitives, hormonal imbalances, and skin issues. Because your skin is a detoxifying organ of the body that helps to eliminate toxins and waste, when your gut is not functioning optimally this disruption is often represented in your skin, this is known as the gut-skin axis. Not only can gut inflammation trigger skin issues such as rosacea and eczema, but a damaged gut lining can impair vital nutrient absorption required for healthy skin, as well as disrupt optimal hormone function which can further impact your skin.

The Impact of Sugar on Skin

The first question many people ask when it comes to improving their skin is “What can I eat for better skin?”, but the question we should truly be asking is “What should I be avoiding for better skin?”. Although adding certain foods and nutrients to the diet is important, it is difficult to make dramatic improvements if you have a rotting foundation! One of the most detrimental and inflammatory foods to your skin is sugar, specifically refined sugar and refined carbohydrates. Not only are these forms of food highly inflammatory, but they can have a large negative impact on your microbiome. Excess sugar and/or refined carbohydrates in the diet promotes the overgrowth of “bad” bacteria and yeast in your gut, specifically the large intestines and, thanks to the gut-skin axis, this can trigger reactions in the skin. On the extreme level, excessive yeast overgrowth, also known as candida, is a condition in which the normally occurring yeast in your gut grows out of control, breaking down the wall of your gut, and impacting the gut-skin axis. Not to mention, refined sugar and refined carbohydrates have a huge impact on your blood sugar and insulin which are directly linked to the function of all of the hormones in your body. The rise of insulin levels in the bloodstream, caused by excess sugar consumption, has been shown to increase the activity of oil glands in your skin and increase inflammatory processes triggering acne and pimples. Moreover, when consumed in excess, sugar attaches to collagen protein in a process called glycation, creating a new substance called AGEs. AGEs are incredibly destructive to your body’s natural proteins and have been shown to break down elastin and degrade collagen in the skin causing wrinkles and premature ageing. Therefore, managing the amount of sugar, both natural and refined, that is consumed in the diet is necessary for healthy skin.

The Impact of Food Sensitivities

The thing about food is that not everything affects everyone the same way; a certain food can make one person feel great, while it can make another person feel terrible. Although people often only consider direct digestive issues such as gas, bloating, constipation and diarrhea when it comes to food, the body gives us many other signs that certain foods might not be working for us, and the state of your skin is one of them. In addition to sugar, some of the most common foods that have been shown negatively affect the environment of the GI tract, and in turn your skin, include dairy, gluten, soy, corn, and eggs, just to name a few. Similar to sugar, these foods can cause inflammation in the gut, making them a double edge sword; not only can they be the cause of the initial inflammation, but the continual consumption of them can cause further inflammation, perpetuating the problem. The increased permeability of the gut lining, often referred to as leaky gut, can allow increased toxins, microbes, and undigested food particles into the bloodstream causing an immune reaction in the skin. Therefore, before simply adding more skin-supporting foods to the diet, it is crucial that you remove the damaging ones and heal the gut so that you can make the necessary repair to the foundation and address the root cause of the issue.

The Importance of Healthy Fats

Fat, in all its natural forms, is incredibly beneficial for skin health, and although avocados get all of the praise, there are actually a lot more foods that can support your skin. Fat-soluble vitamins A, D, E and K2 are some of the most important nutrients for skin health, all of which are found in whole foods. Vitamin A, or retinol, is one of the most widely acknowledged nutrients for healthy skin, as lack of vitamin A can cause the skin to become rough, dry and scaly since mucus secretion is suppressed, which often first appears as rough, raised bumps on the back of the arms. Although vitamin A is found in some vegetables in the form of carotenoids, preformed vitamin A is only found in animal foods such as pastured dairy products, pastured egg yolks, fish oils, and meat (especially liver). Additionally, vitamin K2, which is also found in whole foods such as dairy products from grass-fed cows, egg yolks, and liver, prevents calcification of your skin’s elastin, the protein that gives skin the ability to spring back, smoothing out lines and wrinkles. In addition to A and K2, vitamin D and vitamin E are both stored in your fat cells and important for skin health, so spending adequate time outside, and incorporating adequate plant foods, such as spinach, turnip greens, chard, sunflower seeds, almonds, bell peppers, asparagus, collards, kale, broccoli, and brussels sprouts is beneficial. Not to mention, eating nose to tail animal products rich in healthy fats, increases the overall consumption these fat-soluble vitamins while providing much-needed collagen which is necessary for the extracellular stability of the skin.

In addition to fat-soluble vitamins, the essential fatty acid omega-3 is essential for skin health. High levels of omega-3 fatty acids from whole foods such as sardines, salmon, mackerel, tuna, and anchovies, have been shown to decrease inflammation and therefore may lead to lead to smoother, younger-looking skin with a visible reduction in inflammatory skin conditions like acne and psoriasis. On the contrary, limiting sources of omega-6 fatty acids is also important for healthy skin since, in excess, omega-6 fatty acids can be incredibly inflammatory to the gut, therefore it is beneficial to limit all sources of vegetable oils and products made out of them.

The irony in this, as you may have noticed, is that the some of the same foods that can benefit the skin can also be detrimental to it if you are intolerant to them which is exactly why healing the gut and addressing food sensitives is so important.

The Impacts of Nutrient Deficiencies

In addition to the fat-soluble vitamins, several other nutrients are important for skin health including vitamin C and zinc. Zinc is an essential mineral that assists in the proper structure of proteins and cell membranes, improves wound healing and has anti-inflammatory effects. Part of the reason zinc is important for skin health is that it supports the transportation of vitamin A in the bloodstream. Although you can get zinc from some plant sources, it is less easily absorbed as is it bound by phytates if not soaked during preparation, so the best available sources of zinc include beef and lamb, and seafood such as oysters, scallops, and other shellfish. In addition to zinc, vitamin C plays a crucial role in structural protein collagen, which aids in lowering the incidence of wrinkle and dryness. While vitamin C deficiency is rare in North America, if you are not consuming adequate fruits and vegetables, you may be getting sub-optimal levels. Some of the best sources of vitamin C include bell peppers, guava, dark leafy greens, broccoli, brussels sprouts, kiwi, citrus fruits, and strawberries, while fresh green herbs are such as cilantro, chives, thyme, basil, and parsley are also great sources. However, keep in mind that in order to effectively absorb, assimilate and eliminate these nutrients, gut health remains key. Yes, you are what you eat, but you are truly what you are able to absorb.

The Importance of Detoxification & Elimination

A final thing to consider is that skin is an elimination organ and therefore it is imperative that you support the natural detoxification and elimination processes of the body. Along with your skin, your liver and kidneys are two very important elimination organs and should they become taxed, your skin will suffer the consequences. If your dietary choices are less than ideal (excess refined carbohydrates, sugar, processed foods, alcohol, etc..) your detoxification and elimination systems may become overburdened and therefore your skin will too. Ensuring that you are well hydrated, consume a diet rich in leafy greens, whole foods, and healthy fats can help to support the body’s natural detox processes. In addition to these detoxification organs, the natural elimination process of bowel movements is also important to consider. When your digestion is slow or you suffer from chronic constipation, waste meant for elimination remains in your intestines and these toxins will seek other methods of elimination if bowel movements are not available – AKA your skin. This is another reason why our gut health is the key to our overall health, and eating a diet of whole food, rich in fiber, probiotics, fermented foods, and free of food intolerances is critical. Lastly, the importance of detoxification and elimination is also why regular exercise and sweat is vital for healthy skin given exercise helps to stimulate the natural peristalsis movement of your digestive tract to support regular bowel movements and sweat helps eliminate toxins from the body.

The Bottom Line

Your diet does impact the health of your skin, there is no way around it. You can use all of the creams and lotions and potions you want, but until you address what you are putting inside your body, success in healing your skin will be limited. If you truly want to learn how to eat for healthy skin start with the basics; focus on whole foods, limit sugar and refined carbohydrates, support your gut health, remove trigger foods, focus on sleep, limit stress, and exercise. It may seem overly simple but these are the foundation of skin health and if you put in the work and stay consistent results will come.

Oven-Baked Falafel Bowls

Published on April 28, 2019 by Stephanie Kay

These oven-baked falafel bowls are a great meal prep idea that you can whip together on the weekend to create delicious and healthy lunches for the entire week.

Oven-Baked Falafel Bowls

 

Falafels are one of those items that seem complicated to make but are actually quite easy. Yes, they certainly require a little time, love and care, but there is nothing overly complicated about making them at home. Although most restaurants falafels are deep-fried, oven-baked falafels are just as tasty, and arguably much easier to make; chuck everything in the food processor, roll them into balls, and let the oven do the work! Plus, once cooked they store incredibly well in the fridge for days to come, making them an ideal meal prep idea for weekday lunches.

The ingredients in these oven-baked falafel bowls are my personal suggestions, but you could honestly include anything you like! Loaded with plant-based protein, fresh veggies, and a rich and creamy dressing, these bowls are a well-balanced meal that will keep you full for hours to come.

More Healthy Vegetarian Bowls:

  • Meal Prep Glory Bowls
  • Hummus Buddha Bowls
  • Meal Prep Buddha Bowls
  • Sweet Potato Burrito Bowls

 

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Oven-Baked Falafel Bowls

Oven-Baked Falafel Bowls

Author: Stephanie Kay

These oven-baked falafel bowls are a great meal prep idea as they store well in the fridge for days to come! For the best results, be sure to use dry chickpeas and soak them overnight before cooking.

  • Author: Stephanie Kay
  • Prep Time: 20 minutes
  • Cook Time: 20 minutes
  • Total Time: 40 minutes
  • Yield: 4 servings
  • Category: Salads
  • Cuisine: Mediterranean
  • Diet: Vegan
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Ingredients

Falafels:

  • 1 1/4 cup dry chickpeas (or 2 x 15oz can chickpeas)
  • 1/4 red onion, diced
  • 4 cloves garlic, minced
  • 1/4 cup parsley, minced
  • 1 1/2 teaspoon cumin
  • 1 1/2 teaspoon coriander
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1 tablespoon olive oil + 2 more for baking

Bowls:

  • 1 box or bag mixed greens
  • 1/2 cucumber, diced
  • 2 tomatoes, diced
  • 1/4 red onion, diced
  • 1 cup black olives
  • 1 lemon, cut into wedges

Dressing:

  • 1/4 cup tahini
  • 1/4 cup water
  • 2 tablespoons olive oil
  • 3 cloves garlic, grated
  • 1/2 lemon, juiced
  • Pinch sea salt

Instructions

  1. The night before, place dry chickpeas in a large bowl, cover completely with water and allow to soak at room temperature for 4-24 hours. The dry chickpeas will triple in volume so be sure to add plenty of water. Once complete, strain and rinse well. (You can use canned chickpeas for this recipe, however, the falafels will not be as crispy.)
  2. Preheat oven to 425°F.
  3. Place the strained and rinsed chickpeas on a large baking and pat dry with a towel. You want the chickpeas to be as dry as possible before cooking to ensure the falafels get as crispy as possible.
  4. In a large food processor, combine the chickpeas, red onion, garlic, parsley, cumin, coriander, salt, pepper,  1 tablespoon of olive oil and process until well combined. You may need to stop the food processor a few times to scrape down the sides.
  5. Scoop the batter into 2 tablespoon portions and roll into balls, there should be enough batter to make 12 falafels. The dough will be a little tacky, but if you find it too tacky, simply place it in the fridge for 10 minutes before shaping them into balls.
  6. Once all of the falafels are rolled, pour remaining 2 tablespoons of oil onto a large rimmed baking sheet and turn the pan until it is evenly coated. Add falafels to the baking sheet gently pressing them down to flatten slightly. (You can leave them in balls, but the overall texture will be better if you flip them halfway through the cooking.)
  7. Transfer the baking sheet to the oven and bake for 20-25 minutes, carefully flipping the falafels halfway through baking, until they are golden on both sides.
  8. While the falafels are baking, prepare the dressing and the vegetables. Combine all of the dressing ingredients in a small bowl or jar, whisk to combine, and set aside. In a separate bowl, combine the cucumber, tomatoes and red onion, stir to combine, and set aside.
  9. In 4 storage containers or bowls, add 1-2 large handfuls of leafy greens, split vegetable mixture and olives across them evenly, and set aside.
  10. Once the falafels have cooked, remove them from the oven and allow them to cool completely. Once cooled, add 3 falafels to each bowl, along with a wedge of lemon, and cover with dressing to serve.
  11. The bowls can be eaten immediately or stored in the fridge for up to 5 days. If storing them, do not add the dressing until they are served.

Nutrition

  • Serving Size: 1 bowl
  • Calories: 581 calories
  • Sugar: 13 grams
  • Fat: 34 grams
  • Carbohydrates: 61 grams
  • Fiber: 12 grams
  • Protein: 19 grams

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5 Bad Carbs that are Good For You

Published on April 25, 2019 by Stephanie Kay

If any food is vilified and confused in the world of nutrition, it is most definitely carbs. With low-carb diets rising in popularity, carbs said to be the sole cause of weight gain, and sugar the root of many health issues and diseases, it is no wonder that so many people are concerned about eating carbs! The truth is, not all carbs are bad, and many of the ones we think are “bad” are not as bad for us as we think.

5 Bad Carbs that are Good For You

 

When it comes to carbs, it’s all about quality and context. Although refined carbohydrates are most certainly something that you want to limit, there are some “bad” carbs that are actually good for you, and it is important to understand which ones and why so you can make an informed decision that works for you.

“Bad Carbs” that are Actually Healthy

It’s time to bust some myths, take back whole food, and discover why these “bad carbs” are nutritious and good for you.

1. White Potatoes

White potatoes are considered comfort food and they most certainly are, however, that does not make them bad for you. Potatoes are a whole food that grows in the dirt and have been eaten by various cultures for centuries. The concern people have with white potatoes is that they are high in carbohydrates and have a higher glycemic load than other vegetables which can trigger insulin and cause weight gain, but is it that simple? White potatoes are actually low in calories, a source of fiber, and rich in nutrients, so is it the potato itself we should be concerned about, or is it the way it is consumed? A boiled or baked potato on its own is certainly nothing to worry about, on the other hand, potatoes turned into deep-fried potato chips, French fries cooked in vegetable oil, or loaded baked potatoes with a dozen different toppings may be something to consider! In fact, although sweet potatoes are often considered “healthier” than white potatoes, white potatoes contain less sugar, more protein, and more vitamins and minerals than sweet potatoes which makes them both a healthy choice! It is important to understand that potatoes themselves are not the enemy, rather, it is the way that we consume them. So, when it comes to potatoes, opt for baked, boiled, or roasted potatoes, reach for different types, colors and sizes, and leave the processed and deep-fried versions for once in a while.

2. White Rice

Although brown rice is often considered healthier than white rice, that is not exactly the case. All grain kernels, including rice, are made up of three different parts; the fiber-dense bran, the nutrient-rich germ, and the starchy endosperm. Depending on what the grain will be used for, it can be consumed one of two ways: with all parts intact, or by removing the bran and germ so only the endosperm remains. Brown rice and white rice are actually one of the same, the only difference between them is that brown rice is a whole grain, as it contains the bran and germ, while white rice is only the endosperm. Because the bran and germ contain many nutrients, brown rice is often said to be healthier than white rice because it is more nutrient-dense, however, the bran and germ also contain many anti-nutrients. These anti-nutrients are present to protect the important nutrients in the grain, however, these anti-nutrients make it more difficult for our bodies to break down the brown rice. The phytates and phytic acid present in the brown rice not only make it difficult for our digestive tract to break them down, but can cause inflammation and damage to our digestive tracts over time if not properly prepared. In fact, this traditional wisdom and knowledge can be seen across Asian cultures which have predominately been consuming white rice as opposed to brown. So, when it comes to rice, both white rice and brown rice can be a healthy choice when properly prepared.

3. White Bread

The idea that white bread is unhealthy is actually misleading as it merely focuses on the color of the bread and not on the way the bread was made, which is truly the most important factor. When grains are properly prepared, by soaking, sprouting or fermenting, they are more easily digested and their nutrients are more available to us. The process of sprouting grains before creating a flour helps to neutralize the enzyme inhibitors and phytic acid in the grains, while the natural fermentation process used to make sourdough bread creates friendly bacteria which help to “pre-digest” the grains and reduces the presence of phytates. It is for these exact reasons that sourdough and sprouted grain bread are considered the healthiest bread options. Not to mention, the natural fermentation method of making sourdough bread only requires three basic ingredients; flour, water, and salt, and avoids all of the additives and preservatives found in processed white bread. The truth is, the difference in color is largely due to the type of flour that was used, which is only part of the equation. When it comes to bread, how the flour was made is actually more important than its color; a white flour that has been stone-ground from the endosperm is not the same as a bleached white flour which has been highly processed, and to make matters more confusing, there is actually a strain of wheat called white wheat which can be ground in its whole grain format to create white flour. So, although the color of the bread has some value it only tells part of the story!  When you are buying bread focus on the type of flour used and the way it was made; look for sourdough bread, sprouted grain bread, or whole grain bread made with a combination of high-quality flour, salt, and water, with minimal additives and preservatives.

4. Popcorn

Popcorn, much like white bread, is the perfect example of how food can be deemed “bad” based on the way it was made. Corn kernels themselves are not unhealthy, they are whole grains in their whole format, and compared to other grains are relatively low in phytic acid. What can make popcorn unhealthy is the way that it is made, specifically the fat used to cook it. Conventional popcorn, or the movie theatre stuff, is often made using vegetable oils which is actually what makes popcorn a less-than-ideal choice. Vegetable oils, such as canola oil, corn oil, soy oil, rapeseed oil, and safflower oil, are highly processed oils that contain a high amounts of polyunsaturated fatty acids (also known as PUFAs) which are highly unstable and oxidize very easily. The PUFAs found in vegetable oils are omega-6s, and although they are essential to human health, in excess they are dangerous and inflammatory to the body. So, popcorn on its own or cooked in a natural cooking fat, such as butter, and seasoned with sea salt is likely nothing to worry about, rather, it is the cooking oil, refined salts, toppings, and preservatives that you want to be mindful of.

5. Pasta

Mind blow, right? Pasta in and of itself is not unhealthy, much like bread, it’s all about the ingredients and how it was made. Depending on the variety, pasta is made of a combination of flour, eggs, water, and salt, and the quality of the flour used is, once again, the most important factor. Ideally, the grains used to make the flour should have been soaked, and the flour should be stone-ground and unbleached. Much like the fermentation process in bread making, the soaking of the grains helps to reduce the level of phytic acid present helping to make the pasta more easily digested when consumed. Although this is very difficult to determine in grocery stores if you are buying from a specialty shop or from a location that makes fresh pasta it is a great question to ask. However, if that is not an option, simply do your best to be mindful of how it is served; how much, and with what. Unfortunately, more often than not, pasta is served in excessively large portions with extra-rich sauces and toppings, simply providing us with more energy (calories) than we possibly need in one individual sitting.

The Bottom Line

Although all of these carbs can be considered real food and can, therefore, be considered healthy, they are not necessarily ideal for everyone all of the time.  For some, grains can be very damaging and inflammatory, and are therefore best to be avoided, while for others, in moderate amounts can be included in a healthy diet. When it comes to carbs it’s all about quality, quantity, and context, because even too much of a good thing can be a bad thing. Meals constantly packed with bread, potatoes, rice, and pasta can quickly add up, negatively impact blood sugar, and simply become too much sugar for one to bear. For someone concerned about weight loss, with disrupted blood sugar, or struggling with digestive issues, it is vital that you monitor the amount and type of carbohydrates that you are consuming. That does not make them “bad”, it simply comes down to the individual and their personal situation. So, although none of these foods are inherently unhealthy, it is important to consume them as part of a balanced diet, in their most natural forms, and in amounts that support your personal health goals.

Roasted Breakfast Potatoes

Published on April 21, 2019 by Stephanie Kay

Crispy, crunchy, golden, and salty, these perfectly roasted breakfast potatoes are what breakfast dreams are made of. Not only are they easy to make but they keep very well in the fridge and freezer so you can store leftovers or meal prep them to add to weekday breakfasts.

Roasted Breakfast Potatoes

 

Potatoes, especially white potatoes, are such an under-appreciated food. Not only are potatoes incredibly inexpensive (like crazy cheap), but they are incredibly versatile in the kitchen as you can do so many things with them! There are so many different varieties, shapes, and sizes of potatoes that they can be included at breakfast, lunch, or dinner, and used in soups, stews, main courses, and side dishes alike. Although potatoes have a bit of a bad reputation, it is one that they do not deserve, since white potatoes are truly one of the “bad” foods that are actually good for you.

I truly love any form of potato, but, to me, there is nothing like crispy roasted breakfast potatoes! Pair these little spuds with your favorite style of eggs, and you’ll have a hearty and filling meal that will keep you full for hours to come.

 

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Roasted Breakfast Potatoes

Roasted Breakfast Potatoes

Author: Stephanie Kay

Made with 4 ingredients, these crispy oven-roasted breakfast potatoes are incredibly simple to prepare. For extra flavour, feel free to add dried herbs and spices of your choice!

  • Author: Stephanie Kay
  • Prep Time: 5 minutes
  • Cook Time: 1 hour
  • Total Time: 1 hour 5 minutes
  • Yield: 6 servings
  • Category: Breakfast
  • Method: Baked
  • Cuisine: American
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Ingredients

  • 4 russet potatoes, diced
  • 3 tablespoons olive oil
  • 1 teaspoon sea salt
  • 1/2 teaspoon pepper

Instructions

  1. Preheat oven to 400°F.
  2. Add diced potatoes to a large baking sheet, drizzle with olive oil, and season with salt and pepper.
  3. Using your hands, toss the potatoes in the oil until they are evenly coated, and then spread them out across the baking sheet.
  4. Transfer baking sheet to the oven and roast for 50-60 minutes until crispy and golden.

Nutrition

  • Serving Size: 1 serving
  • Calories: 139 calories
  • Sugar: 1 gram
  • Fat: 7 grams
  • Carbohydrates: 18 grams
  • Fiber: 1 gram
  • Protein: 2 grams

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Are Grains Bad For You?

Published on April 18, 2019 by Stephanie Kay

If you’ve been following the nutrition community closely, odds are high that you’ve heard of the controversy about eating grains. Some experts argue that they are a nutrient-dense whole food that should be included in a healthy diet, while others argue that whole grains are dangerous and detrimental to our health. The truth is, both arguments are valid and it is important to understand why so you can make an informed decision for yourself. As with everything in nutrition, it’s all about context, so let’s discuss all aspects of grains so you can determine if you should be avoiding grains or consuming them for your own optimal health.

Are Grains Bad For You?

Whole Grains: Good or Bad?

In recent years, grain-free and paleo-style diets, which eliminate grains entirely, have risen in popularity. Advocates for these types of diets state that since grains were not consumed by our ancestors, and are damaging to gut health, they should be avoided. At the same time, there is a body of research that shows that grain-containing diets are beneficial for our health, and many cultures around the world have been eating them for thousands of years. So, where does the truth lie? In order to answer that question, we need to start at the beginning, break down all of the components of grains, and discuss the pros and cons, the forms in which we consume grains, and the individuals consuming them.

What’s In a Whole Grain?

A grain is simply a small, hard, dry, edible seed from grass-like plants called cereals. The most common cereal grains are wheat, rice, and corn, while some of the less common include barley, oats, sorghum, millet, and rye. In their whole format, grains consist of 3 main parts;

  • The Bran: The hard outer layer of the grain, containing fiber, minerals, and antioxidants.

  • The Germ: The embryo of the plant and nutrient-rich core of the grain which contains carbohydrates, fats, proteins, vitamins, minerals, antioxidants, and phytonutrients.

  • The Endosperm: The largest part of the grain, which contains mostly carbohydrates, in the form of starch, and protein.

By definition, a “whole grain” contains all parts of the seed, which also means it contains all of the fiber, vitamins, and minerals present in the grain. Whole grains can be consumed on their own or ground into whole grains flours to make grain products including bread, pastas, cereals, tortillas, wraps, and baked goods.

The Benefits of Whole Grains

Whole grains have been consumed by various cultures for thousands of years and it could be argued that the cultivation of grains made civilization possible as it is today. Depending on the specific type, grains are a source of fiber, B vitamins, magnesium, iron, phosphorus, manganese, and selenium, and in many cases, whole grains have been linked to improved digestive function, reduced cholesterol levels, and reduced risk of heart disease. Although whole grains do contain some nutrients, it is important to understand that whole grains do not contain any nutrients that you can’t get from other foods, and although they have some benefits, they also have some drawbacks.

The Problems with Whole Grains

In their natural state, grains contain substances called anti-nutrients. Since grains are in fact seeds, these anti-nutrients are part of the seed’s natural preservation system which helps to prevent the grain from sprouting until the conditions are just right; the perfect moisture, warmth, time, and soil acidity are needed for a successful sprout.  Essentially, these anti-nutrients are a built-in protective mechanism for the seeds to survive in nature, however, these protective mechanisms are not ideal for human digestion. When untreated, anti-nutrients, such as phytic acid and lectins, can inhibit digestion and absorption of nutrients in the gut. Phytic acid, for example, is an organic acid in which phosphorus is bound, which can combine with calcium, magnesium, copper, iron, and especially zinc in the intestinal tract and block their absorption. Not to mention, some whole grains also contain gluten and other hard-to-digest proteins which can be very hard on the gut when not properly prepared.

Preparation is Key

Because of the various anti-nutrients present in whole grains, proper preparation before consumption is key. When grains are properly prepared by soaking, sprouting, or fermenting, they are more easily digested and their nutrients are more bioavailable to us. When soaked, sprouted or fermented, the phytic acid and enzyme inhibitors are neutralized, and friendly bacteria help to do some of the digesting for us. This is exactly why sourdough bread is the healthiest bread, as the natural fermentation of the grain flour helps to mitigate the effects of the anti-nutrients present, making it more easily digested by the human body. So, although well-meaning, the suggestion to simply consume more “whole grains” can be misleading and detrimental if the grains in question were not properly prepared.

Not all Grains (or Grain Products) are Created Equal

Not only is the actual preparation of whole grains important to consider, but so is the format in which they are consumed. There is a big difference between whole grains and refined grain products. Unlike whole grains, refined grains only contain the starch-rich endosperm, while the nutrient-dense germ and bran are removed. Although this has its benefits, since the bran and germ are what contain many of the anti-nutrients, refined grains are often referred to as “empty” calories since they are devoid of their own nutrients and fiber, and are therefore quickly digested, can spike blood sugar, and leave you hungry shortly after eating them. Of course, these types of products can certainly be consumed from time to time, however, you want to be mindful of how much, how often, and the quality of what you are choosing.

For example, bread can be the staff of life, but when made with refined and bleached white flour and quick-rise yeast, it can be a sugar bomb sure to be poorly digested. On the contrary, opting for sourdough bread or sprouted grain bread, which has been naturally fermented and sprouted, ensures that the anti-nutrients have been treated and are therefore more easily digested and nutritious. Unfortunately, a lot of the confusion lies in the labeling and “buzzwords” used by manufacturers. A “whole grain bread” may be made of whole grains, but if the grains were not properly prepared (soaked, sprouted, or fermented) and the bread is loaded with stabilizers, preservatives, additives, and synthetic vitamins and minerals, it is a less than ideal choice.

Grains are Maximized by Fat

Another important point to consider is what we consumed our grains with. Because dietary fats have been wrongly vilified for years, we have been eating bread without butter and plain oatmeal in hopes of achieving optimal health but, the reality is, pairing fats with grains is actually an ideal way to maximize their health benefits. Fat-soluble vitamins A and D found in animal fats help us absorb the calcium, phosphorus, iron, and B vitamins present in grains and grain products, so it is actually in your best interest to spread butter on your bread and add cream to your oatmeal. Not to mention, including fats with grains will help to slow down the digestion of carbohydrates and sugars, and therefore inhibit the potential spike in blood sugar that they could trigger when consumed.

One Person’s Food is Another Person’s Poison

And finally, in addition to the grains themselves, it is important to consider the actual individual consuming them. Because we are all biochemically unique, with different backgrounds, and have grown up in different environments, we do not digest all foods the same way. For someone with impaired gut health, disrupted microbiome, yeast overgrowth, or an autoimmune condition, including grains in the diet can make a bad problem worse. In fact, it becomes a bit of a chicken and egg situation; not only can grains impair gut health, but for someone with impaired gut health grains can impair gut health even further. So although a bowl of oatmeal may be generally considered a healthy breakfast, for some, it can increase inflammation, impair gut health, and inhibit the absorption of other essential nutrients.

The Bottom Line

Grains can be included in a healthy diet, but the ability to do so is determined by their format, their preparation, and the individual who is consuming them. If you have sneaking suspicion grains may be causing you some issues and are unsure if you should be consuming them, the easiest thing to do is omit them from your diet for 14 to 30 days and note any changes or improvements you may feel. For individuals with impaired gut health or autoimmune conditions, this small dietary change can have a massive positive impact. And, for those who do consume grains, it is important that they are properly prepared (soaked, sprouted, or fermented), and are consumed in appropriate amounts. Whenever possible, soak whole grains before cooking them; opt for sourdough or sprouted grain bread; unbleached and stone-ground flours, and enjoy them with a lather of butter, slice of cheese, or drizzle of oil for optimal digestion and absorption.

Spinach & Goat Cheese Stuffed Chicken

Published on April 14, 2019 by Stephanie Kay

Made in one pot and ready in under an hour, this spinach and goat cheese stuffed chicken with orzo is easy to make yet flavorful and has everything you need, including protein, complex carbs, fiber, and healthy fat, for a healthy weeknight meal.

Spinach & Goat Cheese Stuffed Chicken

There are about a thousand recipes for goat cheese stuffed chicken online and, quite frankly, I’m pretty sure any of them would work out just fine. I mean, any ingredient combined with goat cheese and stuffed into a chicken breast is going to taste good! However, I figured there had to be a way to take the classic baked chicken breast to the next level and turn it into a one-pot meal, so that’s exactly what I did. This oh-so-simple combination of goat cheese, chicken, spinach, and orzo is quick and easy to pull together while being incredibly delicious and nutritious! The recipe is simple enough that you probably already have all of the ingredients in your kitchen but fancy enough that you could serve it at a dinner party and impress a crowd, so what’s not to love?

Complete with protein, leafy greens, and healthy fats, this spinach and goat cheese stuffed chicken is a well-balanced meal that you can enjoy for dinner any night of the week!

More Chicken Skillet Recipes:

  • Chicken Mushroom Orzo
  • Moroccan Chicken Couscous Skillet
  • Creamy Tomato Chicken
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Spinach & Goat Cheese Stuffed Chicken

Spinach and Goat Cheese Stuffed Chicken

Author: Stephanie Kay

This spinach and goat cheese stuffed chicken is stuffed with a mixture of goat cheese and basil, however, feel free to use any combination of fresh herbs that you enjoy!

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

  • 4 chicken breasts, boneless, skinless
  • 4 oz soft goat cheese
  • 3–4 leaves fresh basil, finely chopped
  • 2 cups spinach, roughly chopped
  • 1 cup orzo
  • 2 cups chicken broth or water
  • 1 onion, diced
  • 2 cloves garlic, minced
  • 1 tablespoon olive oil, plus more as needed
  • Sea salt
  • Black Pepper

Instructions

  1. Preheat oven to 425°F.
  2. In a small bowl, combine goat cheese and chopped basil and mash gently until well combined.
  3. Place the chicken breasts on a cutting board and slice each chicken breast horizontally, at it’s thickest point, about 1.5″ to 2″ long, keeping the ends attached, to form a pocket. Once a pocket has been formed, stuff each chicken breast with 1/4 of the goat cheese mixture. Once stuffed, season the chicken breasts generously on all sides with salt and pepper.
  4. Heat the olive oil in a large skillet or heavy bottom pan on medium-high heat. Once warm, transfer the stuffed chicken breasts to the pan and cook for 3-4 minutes per side until golden. Once cooked, gently remove the chicken breasts from the pan and set aside.
  5. In the same pan, add onion and garlic, season with a pinch of salt and pepper, and cook for 2-3 minutes until tender. (You may need to add an extra drizzle of olive oil to help them cook.)
  6. Add orzo and spinach, stir to coat with the onion mixture, and allow to cook for about 1 minute until the spinach has wilted slightly. Cover with broth, stir until everything is well combined, and bring to boil.
  7. Once boiling, reduce to a simmer, and return the chicken breasts to the pan, gently submerging them half-way in the broth .
  8. Transfer the pan to the oven and allow to bake for a 20-25 minutes until all of the broth has been absorbed.
  9. Remove form the oven, fluff orzo with a fork and allow to cool slightly before serving.

Nutrition

  • Serving Size: 1 serving
  • Calories: 367 Calories
  • Sugar: 1 gram
  • Fat: 11 grams
  • Carbohydrates: 18 grams
  • Fiber: 1 gram
  • Protein: 48 grams

Did you make this recipe?

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

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