Stephanie Kay Nutrition

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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.

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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.

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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.

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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.

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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.

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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.

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11 Ways to Eat More Fat

Published on April 11, 2019 by Stephanie Kay

Fats are arguably some of the most nutrient-dense foods available to us, and yet some people still struggle to include high-quality fats in their diets. Whether people are just not sold on the idea that fats are healthy, that fat doesn’t make you fat, or they are just not sure how to use them, not everyone is comfortable adding fat to their meals. The good news is, cooking with fat is fun! Not only does fat provide incredible flavor to meals, but since there are so many different types and varieties of fat to choose from it creates a world of possibility when it comes to cooking. Instead of forgoing the dressing, skimping on the sauce, or passing on the butter, it’s time to eat more fat and find new and creative ways to add more fat to our meals that we can feel good about. So, here are 11 ways to eat more fat that you can start implementing today.

11 Ways to Eat More Fat

Healthy Ways to Eat More Fat

Add more healthy fats to your diet with these simple tips.

1. Start with full-fat ingredients.

The first step to eating more fat is pretty simple, eat full-fat products. Instead of reaching for low-fat yogurt, skim milk, or fat-free dressings, always opt for the full-fat version. Take a scan of your fridge and pantry and banish any fat-based products with terms such as light, fat-free, low-fat, or 0%. Foods that naturally contain fat should be consumed this way, so that means reaching for full-fat yogurt, full-fat cheese, full-fat dressing, cream, butter, mayonnaise, full-fat peanut butter, and full-fat coconut milk. Simply ensuring that you are choosing the most natural version of these foods can help to add more fat to your diet in a very simple and effective way.

2. Cook with Fat, Generously

If you have been cooking your meats without oil or only eating steamed vegetables for fear of adding fat, it is time to stop! No more plain chicken breasts, no more dry salads, and no more bland vegetables. When you are cooking and preparing your food, don’t be shy to cook with oil or fat. Cook your meat in fat, add butter to your vegetables, pour oil on your salads, and do it all with pride. In fact, adding oil and fat to your vegetables actually helps to ensure that you can absorb the fat-soluble nutrients present in these foods. However, be sure to limit vegetable oils, and always opt for high-quality cooking fats instead.

3. Use Different Fats for Different Flavours

Once you get the hang of cooking with fat, start to experiment with different types and flavors. Olive oil is undoubtedly the most popular cooking oil, however, there are so many different types of fat to choose from. Different fats can help to transform the flavor of a dish, even if you are using the same basic ingredients. For instance, green beans cooked in butter take on a familiar North American flavor, while cooked in sesame oil can be transformed into an Asian-inspired dish. Feel free to experiment with different combinations of butter, lard, tallow, bacon fat, duck fat, olive oil, coconut oil, avocado oil, and sesame oil to discover what flavors you like and what you enjoy cooking with.

4. Don’t Skimp on the Dressing

If you are eating a salad, please do not skimp on the dressing. Not only is a bowl of leafy greens incredibly boring on its own, but a tiny little drizzle of dressing on your lettuce won’t do much to keep you full and will likely leave you hungry within hours. Instead, top your salad with a generous pour of dressing, and while you’re at it, add some more fat in the form of items like nuts, seeds, avocado, olives, and cheese.

5. Embrace Animal Fats

If you are trying to add more fat to your diet, you need to move on from the lean cuts of meat. Gone are the days of chicken breasts, lean ground beef, and turkey bacon, it’s time to embrace all cuts of meat, in all of their fatty forms. So, eat the chicken thighs, eat the bone-in steak, eat the pork shoulder and eat the bacon. Enjoy some chicken skin, slice it into a fatty roast, or perhaps even try some “off” cuts or organ meats. If you are going to eat animal proteins, try and eat more than just the basic cuts, not only do they taste better and provide more nutrients, but it makes you a more responsible meat eater.

6. Eat Full-Fat Dairy

If you can tolerate dairy, eat the real deal. Avoid skim milk, 0% yogurt, and fat-free cheese, and instead opt for full-fat varieties of butter, yogurt, cheese, and cream. Full-fat milk and yogurt range between 3% and 4% depending on the brand, while creams can range between 18% and 35%. So, you can eat more fat by adding heavy cream to your coffee, enjoying a bite of cheese after dinner, or thickening your soups and sauces with a dollop of crème fraîche and feel mighty good about it.

7. Eat the Whole Egg (Honestly, just do it.)

It is time to put down the egg whites once and for all! Eat the whole egg, and eat more of them. The yolks are the most nutrient-dense part of the egg because they are a good source of fat and cholesterol, while the white doesn’t contain much of the two. Not only are eggs great for breakfast (scrambled, poached, or fried), but they make a great snack hard-boiled, are a great addition to salads, make incredible sauces and mayonnaise, and are quite inexpensive for the nutritional value they provide.

8. Eat Savoury Breakfasts & Snacks

A really simple way to eat more fat is to ensure that you eat savory breakfasts and snacks. Although breakfasts of oatmeal and snacks of fruit are very healthy choices, they don’t provide much in the way of fat, and therefore satiety, so they can lead to more cravings and hunger cues later on. Instead, opt for breakfasts of eggs, avocado toast, or dinner leftovers, and opt for savory snacks of nuts, hummus with veggies, or beef jerky to help provide a little extra fat (and protein), keep cravings down and keep energy up for the rest of the day.

9. Opt for Fatty Fish

Ok, I recognize that seafood is not everyone’s favorite, but adding some form of seafood to your diet is an ideal way to help ensure you eat more fat, all while increasing your intake of omega-3 fatty acids. Although larger fish such as salmon, trout, and mackerel are more common and a great place for many people to start, smaller fish such as sardines and anchovies are incredibly nutrient-dense while being relatively inexpensive at the same time.

10. Boost Your Smoothies

If you are a smoothie person and they work for you, I’ve got absolutely no problem with that, but a well-balanced smoothie is nothing without a serving of fat. Not only does a dollop of fat in your morning shake help to provide some added nutrients, but it can help to balance your blood sugar so all of that fruit and natural sugar isn’t triggering your energy, hunger, and cravings all day long. There are a number of different ways that you can add fat to your morning smoothie including adding a dollop of nut butter, half an avocado, full-fat yogurt, coconut oil, or a handful of flax or chia seeds. As long as you’ve got a powerful blender, you don’t even notice these ingredients hiding in your shake and they can help to create a rich and velvety texture at the same time.

11. Garnish Meals with Extra Fat

Once you are done cooking and ready to eat, you can finish your meal with a simple garnish of fat of your choice. An extra drizzle of olive oil on your soup, a dollop of yogurt on your curry, or a sprinkle of nuts on your salad can help to compliment your dish while adding a little extra fat at the same time. You don’t need to go crazy and add all of the options, but a little touch goes a way in helping you eat more fat and can make a homemade meal feel just a little extra special.

The Bottom Line

Whether you are eating or cooking, don’t be shy to add a little more fat to your meal if the mood strikes you. Fat is not something to fear, in fact, it is something that we should be including in our diets for optimal health. There are so many different types of fat to choose from and so many different ways to use them, so don’t be shy to experiment and try new things in your meals because, at the end of the day, that’s what cooking and eating are all about.

Make-Ahead Asian Quinoa Salad

Published on April 7, 2019 by Stephanie Kay

This make-ahead Asian quinoa salad is high in fiber, rich in protein, and quick and easy to prepare, making it the perfect meal prep idea for weekday lunches. So, if you love the idea of a meal prep salad, be sure to give this make-ahead quinoa salad a go!

Make-Ahead Asian Quinoa Salad

I love a good salad, but a make-ahead salad is really my jam! I love recipes that you can batch cook and leave in the fridge for days to come so you have ready-to-eat meals whenever you need them. Unfortunately, leafy green salads aren’t the best for this; they get soggy, vegetables lose their texture, and they just aren’t as satisfying as when they are made in the moment. The good news is, grain and legume-based salads are perfect for this! Because of their hearty and dense texture, beans, lentils, and grains hold up very well in the fridge (even when covered with dressing) so you can whip them up without worrying about them spoiling before you get a chance to eat them. Although beans are a very popular choice for make-ahead salads, grains such as farro, millet, rice,  and quinoa also work really well, and using quinoa helps to provide some plant-based protein to any meal. Plus, not only are make-ahead salads great as a main course, but can be served up as a side dish, or amped up with little grilled chicken or grilled steak for an extra filling meal.

More Make-Ahead Salads:

  • Make-Ahead Three Bean Salad
  • Make-Ahead Broccoli & Quinoa Salad
  • Make-Ahead Lentil Salad
  • Southwest Quinoa Salad
  • Summer Bean Salad
  • Mediterranean Orzo Salad
  • Mediterranean Couscous Salad
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Make-Ahead Asian Quinoa Salad

Make-Ahead Asian Quinoa Salad

Author: Stephanie Kay

This make-ahead Asian quinoa salad is a quick and easy meal prep idea that you can easily store in the fridge for up to 5 days! Whip it up on the weekend and you will have healthy lunches for days to come.

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

Salad:

  • 3/4 cup quinoa, dry
  • 2 cups cabbage, shredded
  • 2 carrots, shredded
  • 1 cup snow peas, thinly sliced
  • 1 green onion, thinly sliced
  • 1/4 cup cilantro, chopped
  • 1/4 cup cashews, roughly chopped

Dressing:

  • 3 tablespoons olive oil
  • 1 tablespoon sesame oil
  • 1 tablespoon soy sauce, tamari, or coconut aminos
  • 1 tablespoon rice vinegar
  • 1/2″ inch ginger root, grated

Instructions

  1. In a small pot, combine quinoa with 3 cups water, bring to a boil, and then reduce to a simmer and cook for 12-15 minutes until quinoa is done. Once cooked, in a fine mesh strainer, strain quinoa to discard all of the water and then run under cold water to cool immediately. Set aside. (I like this method of cooking quinoa, but feel free to cook it any way you like.)
  2. While the quinoa is cooking prepare the vegetables and the dressing. Grate and chop all of the vegetables, and combine all of the dressing ingredients in a small jar or container and whisk until well combined. Set aside.
  3. Once the quinoa has cooled completely, in a large bowl combine the quinoa with all of the vegetables, cover with dressing, and toss well to combine.
  4. Season to taste as desired and top with cashews to serve.
  5. The salad can be eaten immediately, or stored in an air-tight container in the fridge for up to 5 days.

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Why Junk Food Is So Addictive

Published on April 4, 2019 by Stephanie Kay

At a basic level, eating healthy is really easy; eat real food, don’t eat junk food. Sounds simple right? But, as you can imagine, it’s not always that simple. Why? Because junk food is literally engineered to make you eat it, overeat it, and want more of it more often. Even with the best intentions, many people struggle to say no to junk foods because they are just so addictive. The truth is, there are many reasons why junk food is so hard to stop eating. So, let’s discuss why junk food is so addictive and what you can do about it.

Why Junk Food Is So Addictive

 

Junk Food is Actually not “Food”

The first thing that is important to understand is that although these junk foods are referred to as “food” they are in fact not food at all. In my opinion, junk foods are food-like products that resemble food and may contain food, but they are not food themselves. Real food comes from one of two places; plants or animals, and that’s it. Real food is from Mother Nature, it grows on the land, grazes on the grass, flies in the skies, or swims in the waters. Real food does not have a barcode nor does it have ingredients, because real food is ingredients. On the contrary, “junk food”, just as the name implies, is junk. It is defined as “pre-prepared or packaged food that has low nutritional value” and is also referred to as processed food. The catch? It often tastes great.

You’re Up Against more than Just the Food

When you eat junk food, you may think you are just eating a handful of chips, a cookie, or a few candies, but you are actually eating much more than that, you are eating something that has been chemically engineered to make you want more of it. When you eat these foods you are not only up against the food itself, you are up against food science experts, brands, and companies whose sole purpose is to create foods that people will love, and want more of, so they can make a profit. The time and energy that companies put into creating junk food are about more than just creating something that tastes good, it is a precise science that considers addictive behaviors, large studies, marketing practices, and finding the exact combination of taste, texture, color, and design to get you to eat more.

Food manufacturers spend millions of dollars to create products that reach the “bliss point”; the point at which the ingredients are optimized to deliciousness to keep you coming back for more. The bliss point of food is the exact balance of salt, sugar, fat, and flavors that isn’t too much, but isn’t too little, and leaves your brain craving more. In fact, this is just one of the many tools that food engineers use to create highly addictive forms of processed food. Manufacturers consider crunch point (the formula to get the perfect crunch), salivary response (the formula to make you salivate), dynamic contrast (the combination of different sensations in food), as well as something called “vanishing caloric density”. Vanishing caloric density, described in the book Why Humans Like Junk Food by food scientist Steven Witherly, involves creating foods that literally melt in your mouth, and the best example of this is Cheetos. These puffy air-like snacks melt in your mouth the moment you eat them “tricking” your brain to think no calories were consumed which encourages you to eat more of them. So, you may think you are just eating a handful of chips, a cookie, or a few candies as an enjoyable treat, but what you are eating is designed to do a lot more than that.

Junk Food vs. Your Mood, Feelings, and Brain

Our bodies are equipped with natural built-in systems that tell us when we are hungry, when we are not hungry, when to eat more, and when to stop eating, however, junk food is designed in a way that overrides all of those built-in systems. To no surprise, eating junk food can bring a great deal of pleasure, and it can stimulate your body’s reward system. This system was designed to “reward” you when you do things that encourage survival, including eating, and when this happens your brain releases feel-good chemicals, including dopamine. The brain is hardwired to seek behaviors that stimulate the reward system, however, the problem with junk food is that it can stimulate this system in a way that is far more powerful than the one you would get from whole foods.

“The time and energy that companies put into creating junk food are about more than just creating something that tastes good, it is a precise science that considers addictive behaviors, large studies, marketing practices and finding the exact combination of taste, texture, color, and design to get you to eat more.”

Let’s look at an example. Potatoes are a whole food, they are grown in the dirt on the land, while potato chips are a processed food version of potatoes, they are made in a factory and come in a bag. Although potato chips may be made from potatoes, they are not potatoes themselves. So, if you were given the option to eat plain boiled potatoes vs. potato chips, which do you think you could eat more of? I am willing to bet that most people could easily eat an entire bag of potato chips but would struggle to eat multiple plain potatoes.

As we eat junk food, the brain neurons pump out more and more dopamine, giving us a feeling of pleasure. When released, dopamine fits into receptors in the brain, much like a key fits into a lock, and when the fit is right the pleasure is sensed. However, when you consume junk food a strange thing happens; the body’s nervous system curbs the activity of the receptors, a form of protective physiological reaction to an abnormal level of dopamine activity, meaning you need more junk food (to produce more dopamine) to stimulate this same level of reward. So, while eating a chicken breast and salad might stimulate a moderate release of dopamine, eating a pint of ice cream will release massive amounts of dopamine making it seem more rewarding.

Not only do these foods stimulate our reward centers, but they also influence our insulin, leptin, and ghrelin response, and this becomes problematic in our modern environment as junk food is easily and readily available. Leptin is known as the gatekeeper of our appetite whose role is to signal to the body when it is full, while ghrelin and insulin also influence how much you eat and when. Unfortunately, junk food works to override all of these natural systems making it very difficult for the body to recognize when you are actually hungry or actually full.

The Power of Marketing

Although most of us think we are too smart to be duped by marketing, that is often not the case. Commercials of happy people eating delicious treats, food packaging with bright and vibrant colors, and engaging in-store displays at eye level are all things that play into our desire to eat junk food. We are constantly bombarded with videos and images of delicious foods reminding us to eat whether we are hungry or not. Often this is occurring on a subconscious level and we don’t even recognize it happening. That’s why you can be watching TV, see a commercial, and all of a sudden feel hungry. That’s why you can be sitting in an office meeting, not even thinking about food, but when the donuts show up you just have to eat one. Much like food engineering, a lot of money goes into marketing junk food to us simply because there is big profit to be made.

The Influence on Habits and Rituals

Another way that junk food companies try to influence our food choices is by creating habits and rituals out of eating their foods. Not only do they play on our taste buds but they play on our emotions and feelings. Do you really have to eat popcorn at the movies, hot dogs at the baseball game, and pizza on a Friday night, or have you just been conditioned to think that you should? Food manufacturers work to create associations between certain foods and certain activities so that eventually these associations get so ingrained that it almost seems like it was our idea in the first place and foolish to not eat those things at those times. Some of these patterns become so hardwired that when you do see these specific foods, or even think about them, your brain begins to trigger the memories and emotional response that came along with it, encouraging you to do it again. This is the psychology of junk food.

The Bottom Line

Food companies spend millions of dollars on research, development, and marketing to make junk foods highly addictive. These people are not evil, it is simply the reality of business and the current state of our food industry, however, it is not an excuse or a pass to continue to eat them. Of course, enjoying a treat from time to time is absolutely fine, but it is important to keep in mind that every time that you buy these foods you are funding more research, development, and marketing on the exact same foods that are already so highly addictive. Although it may not seem like it at the time, as a consumer you are in fact in the driver’s seat; you have the power to decide what you want to see more of, and what you want to see less of. For those who struggle with serious food addiction, it is important that you seek professional help, however, for those that don’t, you are already in a position of power. So, the next time you are out buying groceries pay attention to where you are spending and investing your money because every purchase is a vote for what you want to see more of.

Slow Cooker Cardamom Pear Oatmeal

Published on March 31, 2019 by Stephanie Kay

Struggle to find time for breakfast in the morning? I’ve got you covered! Not only is this slow cooker cardamom pear oatmeal incredibly easy to prepare, but it’s a great meal prep idea that will help ensure you have grab-and-go breakfasts ready every morning of the week.

Slow Cooker Cardamom Pear Oatmeal

Slow cooker oatmeal is a great breakfast idea for busy people; simply add everything to the slow cooker, head off to bed, and wake up to a healthy meal in the morning. In addition to being easy to make, extra portions store very well in the fridge in individual containers for days to come, so using it as a meal prep idea can save you a lot of time and money.

This cardamom pear oatmeal recipe is inspired by one of my absolute favorite baked goods; cardamom buns. Fragrant, sweet, and lightly spiced, cardamon is a versatile ingredient that works well in savory and sweet dishes alike. So, if you love the taste of cinnamon, I highly suggest that you give this recipe a try! Serve it on its own, or with a drizzle of maple syrup and chopped pecans, and I promise you’ll have a warm and full belly to start your morning every day of the week.

More Steel-Cut Oat Recipes:

  • Baked Steel Cut Oatmeal
  • Slow-cooker Apple Cinnamon Oatmeal
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Slow Cooker Cardamom Pear Oatmeal

Slow Cooker Cardamom Pear Oatmeal

Author: Stephanie Kay

This slow cooker cardamom pear oatmeal calls for steel-cut oats as I think they provide the best texture, however, you could use old-fashioned rolled oats if you prefer.

  • Author: Stephanie Kay
  • Prep Time: 5 minutes
  • Cook Time: 3 hours
  • Total Time: 3 hours 5 minutes
  • Yield: 4 servings
  • Category: Breakfast
  • Method: Slow Cooker
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Ingredients

  • 1 cup steel-cut oats
  • 4 cups water
  • 1 teaspoon vanilla extract
  • 2 teaspoons cinnamon
  • 3 teaspoons cardamom
  • 1/2 teaspoon sea salt
  • 2 pears, cubed
  • Milk of your choice, to serve
  • Honey or maple syrup, to serve
  • Pecans, to serve

Instructions

  1. Combine ingredients in a 4 or 6-quart slow cooker. Stir to combine.
  2. Cover with lid and cook on low for 6-8 hours, or 3-4 hours on high.
  3. Once cooked, stir the oatmeal to ensure everything is well combined. You may need to add a little extra splash of water to create the texture you desire. Top with toppings of your choice to serve.
  4. The oatmeal can be stored in the fridge for up to 5 days or in the freezer for up to 3 months. To reheat, simply add a small splash of water or milk and warm in the microwave or on the stove-top.

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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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