Stephanie Kay Nutrition

Real Food for Real Life

Mushroom Lentil Loaf

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If you’re a fan of lentils, you are going to love this mushroom lentil loaf recipe! Similar to a meatloaf, but without any meat, lentil loaf is a delicious and heart-warming dish that works well for everything from a simple weekday dinner to a holiday feast. In fact, whether you follow a vegetarian diet, vegan diet or not, this lentil loaf is a great way to add more veggies and fibre to your diet, and it’s so tasty I’m willing to bet the whole family will love it.

Mushroom Lentil Loaf Recipe

 

What is a Lentil Loaf?

Lentil loaf is the vegan and vegetarian version of meatloaf. Similar to meatloaf, which is made with ground meat that is formed into the shape of a loaf and baked, lentil loaf is made with cooked lentils, which are combined with other ingredients before being shaped into a loaf and baked. Although there are many different ingredient combinations and ways to make lentil loaf, some of the more popular ingredients include mushrooms, walnuts, carrots, onion, celery, rolled oats, herbs and spices.

Given that lentils are a legume, they are a good source of fibre and a source of vegetarian protein making them a great alternative to ground beef in a classic meatloaf recipe. Although there are many different types of lentils, brown lentils and green lentils tend to provide the best texture and flavour for lentil loaf.

What to Serve with Lentil Loaf

Much like meatloaf, lentil loaf pairs well with a wide variety of sides. Here are some of my personal favourites:

Once cooked, lentil loaf can easily be stored in the fridge or freezer for months to come. Not to mention, it can be served hot or cold and works equally well for breakfast, lunch or dinner.

Mushroom Lentil Loaf

Lentil Loaf with Mushrooms and Walnuts

Whether you follow a vegan diet, or vegetarian diet or are simply looking to eat more plant-based meals, I think this mushroom lentil loaf is a great recipe to add to your repertoire. Rich in fibre, high in plant-based protein and a fun twist on a classic dish, this lentil loaf is a hearty and heart-warming meal that is perfect for any fall or winter day.

More Vegetarian Lentil Recipes:

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Mushroom Lentil Loaf

Mushroom Lentil Loaf

Author: Stephanie Kay

This mushroom lentil loaf recipe can be made with brown lentils or green lentils, and can easily be made vegan by replacing the egg with ground flax.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 45 minutes
  • Total Time: 55 minutes
  • Yield: 10 slices 1x
  • Category: Mains
  • Method: Baked
  • Diet: Vegan
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Ingredients

Lentil Loaf:

  • 1 1/2 cups lentils, dry (brown or green)*
  • 4 cups vegetable broth or water
  • 1 bay leaf
  • 1 tablespoon olive oil
  • 1 onion, diced
  • 1 carrot, peeled and diced
  • 8oz mushrooms, diced (3 cups)
  • 4 cloves garlic, minced
  • 1 tablespoon smoked paprika
  • 1 teaspoon thyme, dried
  • 1 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/4 cup walnuts
  • 1/3 cup rolled oats
  • 1 egg (or flax egg)

Glaze:

  • 1/4 cup tomato paste
  • 2 tablespoons maple syrup
  • 2 teaspoons apple cider vinegar
  • 1 tablespoon water
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/4 teaspoon salt

Instructions

  1. Preheat oven to 375°F and line a 9 x 5 loaf pan with parchment paper.
  2. Add lentils to a fine-mesh strainer and rinse under cold water.
  3. In a small pot, combine lentils, vegetable broth and bay leaf, bring to a boil, then reduce to a simmer and allow to cook for 15 minutes or until lentils are tender (but not mushy).
  4. While the lentils are cooking, prepare the vegetables. In a pan on medium-high heat, warm the olive oil.
  5. Add onions, carrots and mushrooms to the pan and allow to cook, stirring occasionally, for 5-6 minutes until the onions are translucent. Add garlic, smoked paprika, thyme, salt and pepper and cook for an additional 1-2 minutes until fragrant. Remove from the heat and set aside.
  6. Once the lentils have cooked, remove bay leaf, and transfer lentils to a strainer to remove any excess water. The more water you can remove the better, it will stop the lentil loaf from being too mushy. Set aside.
  7. In a food processor, add rolled oats and walnuts and pulse to combine quickly until a rough meal is formed.
  8. Add lentils to the food processor with the rolled oats and walnuts and pulse gently until lentils begin to breakdown slightly but some still retain their shape.
  9. Add egg and cooked vegetables and pulse gently to combine with the lentils. You may need to stop the food processor a couple of time and encourage the mixture together with a spatula. You want the mixture to be processed enough to hold its shape when pushed together, but not too mushy, some lentils should still hold their shape.
  10. Once combined, transfer the lentil mixture to the lined loaf pan, firmly pressing it into the pan with the pack of a spatula or spoon.
  11. In a small pan on medium heat, combine the tomato paste, maple syrup, apple cider vinegar, water, garlic powder, onion powder and salt. Warm for 2-3 minutes, whisking constantly, until the mixture is well incorporated and has thickened slightly. Once complete, spread the glaze all over the top of the loaf.
  12. Transfer the lentil loaf to the oven and bake, uncovered, for 45 minutes.
  13. Once baked, remove from the oven and allow to cool slightly in the loaf pan, 3-5 minutes, before slicing to help ensure it holds its shape.
  14. This lentil loaf can be served immediately or stored in an airtight container in the fridge for 5 days or in the freezer for 3 months.

Notes

NOTE: If time permits, soak lentils in water for 8 to 24 hours at room temperature water on the counter before cooking.

Nutrition

  • Serving Size: 1 slice
  • Calories: 187 calories
  • Sugar: 6 grams
  • Fat: 4 grams
  • Carbohydrates: 29 grams
  • Fiber: 5 grams
  • Protein: 10 grams

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Chicken Pot Pie Soup

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Chicken pot pie is one of those good, old fashioned, stick to your ribs type of dishes that everyone loves. Whether it’s a cold winter night or a family dinner, it’s a traditional recipe that many of us grew up eating around the dinner table and still enjoy today. So, why not eat it more often? This chicken pot pie soup is a fun twist on a classic pot pie with all of the flavour and half of the effort.

Chicken Pot Pie Soup

If you’re like me, and you love a good chicken pot pie, you’re going to love this recipe! Not only is it packed full of flavour, but it’s made with kitchen and pantry staple ingredients that are inexpensive and easy to find, and it’s a great way to use up leftover chicken. Whether you’re looking for a simple meal prep idea or an easy weeknight dinner, this chicken pot pie soup is a little number that (I think) everyone will love. Plus, it’s high in protein and full of fibre for a healthy and hearty lunch or dinner.

What You’ll Need

Although there are plenty of different vegetable and ingredient combinations that you can use, these are my go-to options for a homemade chicken pot pie soup:

  • Onion & Garlic: The base of any good soup, onion and garlic help to create a flavourful base and provide a subtle sweetness to the soup.
  • Butter & Flour: The combination of butter and flour helps to create a traditional roux to thicken the soup.
  • Cooked Chicken: This soup is the perfect use for leftover chicken. Whether it’s chicken breasts, chicken thighs or a whole roast chicken, any cooked and shredded chicken will work well in this soup. Not to mention, the cooked shredded turkey would work well too!
  • Peas & Carrots: The go-to combo for any pot pie, you can use fresh or frozen peas and carrots in this soup.
  • Milk & Cream: This recipe calls for a combination of milk and cream, however, you can use one or the other if you prefer.
  • Chicken Broth: Although you could certainly use water, chicken broth helps to add a much-needed depth of flavour to this soup.
  • Potatoes: This recipe calls for white potatoes, although Yukon gold potatoes and russet potatoes work particularly well.

Once cooked, this chicken pot pie soup can be served on it’s, with crusty bread or you can go the extra step and whip together some delicious homemade biscuits.

Easy Chicken Pot Pie Soup

Chicken Pot Pie Soup Recipe

This chicken pot pie soup is everything that you love about pot pie without the pie crust. Not only does it have all of the flavours of the nostalgic dish, but it’s much quicker and easier to make, making it a great recipe for a hearty and healthy weeknight meal.

More Chicken Soup Recipes:

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Chicken Pot Pie Soup

Chicken Pot Pie Soup

Author: Stephanie Kay

Filled with shredded chicken, peas, carrots, and hearty potatoes, this easy chicken pot pie soup is the perfect cold-weather meal!

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

  • 2 tablespoons olive oil
  • 1 onion, diced
  • 4 carrots, peeled and diced
  • 4 stalks celery, sliced
  • 2 cloves garlic, minced
  • 1 teaspoon dried thyme
  • 1 pinch ground nutmeg
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/4 cup butter
  • 1/4 cup all-purpose flour
  • 3 cups chicken broth
  • 2 medium white potatoes, peeled and cubbed
  • 1 bay leaf
  • 1 cup milk
  • 1/2 cup cream
  • 1lb (450g) cooked chicken, shredded
  • 1 cup peas, frozen
  • 1/4 cup fresh parsley, chopped (optional)

Instructions

  1. In a large pot on medium-high heat, warm olive oil.
  2. Add onion, carrots, celery and garlic and cook for 5-6 minutes until tender. Add thyme, nutmeg, salt and pepper and cook for an additional 1 minute until fragrant.
  3. Reduce heat to a medium, add butter and warm until completely melted. Add flour and whisk into melted butter and vegetable mixture until completely incorporated.
  4. Add broth, stirring to combine and scraping up any sticky bits from the bottom of the pot.
  5. Add chopped potatoes and bay leaf, stir, cover and allow to simmer for 20 minutes on low heat or until they can be pierced with a fork.
  6. Once cooked, add milk and cream, stirring to combine. Add shredded chicken and frozen peas and mix until well incorporated in the soup.
  7. Continue to cook for an additional 10 minutes until everything has heated through. Season with additional salt, pepper and parsley (optional) to taste.
  8. This soup can be served immediately, stored in an airtight container in the fridge for up to 5 days or in the freezer for 3 months.

Nutrition

  • Serving Size: 1 serving
  • Calories: 375 calories
  • Sugar: 9 grams
  • Fat: 19 grams
  • Carbohydrates: 29 grams
  • Fiber: 5 grams
  • Protein: 24 grams

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Pumpkin Baked Oatmeal

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Made with rolled oats, sweetened with maple syrup, and flavored with warming spices, this pumpkin baked oatmeal tastes like a dessert but contains a lot less sugar and a lot more fiber making it a perfect healthy breakfast idea. Not only can this baked oatmeal be served hot or cold, but it works well on its own, served with milk or with a big dollop of yogurt for a hearty and healthy meal prep idea filled with all the flavors of fall.

Pumpkin baked oatmeal in a white baking dish sliced into 6 servings with maple syrup drizzled on top

If you liked baked oatmeal and you like pumpkin pie, you’re going to LOVE this baked pumpkin oatmeal. Inspired by the classic fall dessert, these baked oats are filled with your favorite pumpkin spices and are absolutely delicious, while still being good for you. In fact, the reviews say these are this is the BEST pumpkin baked oatmeal on the internet – and it just happens to be healthy too!

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Whether you’re looking for a healthy breakfast or afternoon snack, these baked oats are sure to hit the spot. Moist, fluffy, and full of pumpkin flavor, this recipe is sure to satisfy a sweet pumpkin craving in the best possible way.

Rolled oats, pumpkin puree, milk, maple syrup, egg, butter, vanilla extract, cinnamon, nutmeg, cloves, ginger, baking soda and salt

What You’ll Need

You’ll need the following ingredients to make pumpkin pie baked oatmeal:

  • Rolled Oats: Although baked oatmeal can be made with quick-cooking oats, for the best results you’ll want to use rolled oats or old-fashioned rolled oats. These forms of oats provide the best texture and consistency, do not use steel-cut oats or instant oats as they will not bake the same way or work with the recipe ingredient ratios.
  • Pumpkin Puree: Not to be confused with pumpkin pie filling, pumpkin puree is the pureed flesh of the cooked pumpkin and can be found in a canned format at most major grocery stores. In addition to buying pre-made pumpkin puree, you can also make homemade pumpkin puree very easily.
  • Pumpkin Pie Spice: For this recipe, I used a mixture of ground cinnamon, ginger, nutmeg, and cloves, however, you could also use 2 teaspoons of pre-mixed pumpkin spice seasoning if you prefer.
  • Milk: I used 2% milk in my pumpkin oatmeal bake, however, if you needed to make the recipe dairy-free, you could easily use unsweetened almond milk as an alternative.
  • Butter: To add moisture and healthy fats. Unsalted butter works best.
  • Maple Syrup: This pumpkin baked oatmeal recipe calls for maple syrup, however, brown sugar or honey would also work well.

In addition to the above, you’ll need some baking essentials in the form of salt and baking powder.

Dietary Adaptions

To Make it Gluten-Free: To ensure this recipe is gluten-free, be sure to use certified gluten-free oats.

To Make it Dairy-Free: Swap the milk for unsweetened almond milk and use melted coconut oil instead of butter.

To make it Vegan: Use unsweetened almond milk instead of milk, use melted coconut oil instead of butter, and make a flax egg to use instead of the egg.

Pumpkin oatmeal in a white baking dish

How to Make Baked Pumpkin Oatmeal

Making pumpkin baked oats is as easy as 1, 2, 3, and 4, here’s how you’ll do it:

  1. Mix the dry ingredients. In a large bowl, add the rolled oats, spices, baking powder, and salt, and stir until well combined
  2. Mix the wet ingredients. In a separate bowl, combine the pumpkin puree with the milk, maple, syrup, egg, and vanilla extra, and whisk until well mixed.
  3. Make the batter. Add the dry ingredients to the wet ingredients to create a batter.
  4. Bake the oats. Transfer the mixture to a prepared baking dish and bake until golden brown.
  5. Serve and enjoy! Once baked, the oats can be served immediately or cooled and saved for later.

Although I typically make this baked oatmeal as a meal prep idea, it’s also a great dish for a family gathering or weekend brunch. Just mix the ingredients together, let the oven do the work, and let the aroma of pumpkin spice fill the air and flavor your taste buds.

Red’s Nutrition Tip

While this pumpkin baked oatmeal is healthy on its own, to boost the protein content of the dish serve it with a generous dollop of yogurt, Greek yogurt, or skyr. You can also add a scoop of vanilla protein powder to the batter if you like.

Pumpkin baked oatmeal in a white baking dish sliced into 6 pieces with maple syrup on top and a spatula on a white background

How to Serve Pumpkin Baked Oats

Once cooked, this pumpkin baked oatmeal can be sliced and served as bars, hot or cold, on its own or with additional toppings for additional protein, healthy fats, and/or flavor. Here are some of my favorite toppings for pumpkin baked oats:

  • Greek yogurt or Skyr
  • Maple syrup
  • Peanut butter
  • Almond butter
  • Ground cinnamon
  • Milk or Almond Milk
  • Chopped pecans, almonds, or other nuts
  • Dried cranberries
  • Raisins
  • Chocolate chips (if you’re feeling cheeky!)

I like to eat my pumpkin baked oats warm with a generous dollop of Greek yogurt for protein and a drizzle of maple syrup for extra sweetness, but you can truly serve this baked oatmeal any way you like! Not to mention, you can enjoy this recipe for breakfast, as a snack, or as a healthy dessert.

A slice of pumpkin pie baked oatmeal with yogurt and cinnamon on top

Storage + Reheating

To Store: Once baked and cooled, this pumpkin oatmeal can be stored in an airtight container in the fridge for up to 5 days or in the freezer for up to 3 months.

To Freeze: Allow the oatmeal to cool completely and then tightly wrap the baking dish in plastic wrap and aluminum foil and transfer it to a freezer-safe bag or slice it into individual portions and place it in an airtight container in the freezer for up to 3 months.

To Reheat: To reheat whole, cover the baking dish with aluminum foil and warm it in the oven at 350°F for 10-15 minutes. To reheat individual portions, place the portion in an oven-proof baking dish in the oven for 5-10 minutes or in the microwave in a microwave-safe dish for 1-2 minutes until heated through. To reheat from frozen, allow it to thaw in the refrigerator or at room temperature and then reheat in the oven or microwave as per directions.

More Baked Oatmeal Recipes:

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Pumpkin Baked Oatmeal

Author: Stephanie Kay

Made with rolled oats, maple syrup, and all of the flavors of pumpkin pie, this healthy pumpkin baked oatmeal is a quick, easy, and healthy make-ahead breakfast that is perfect for weekday mornings.

  • Author: Stephanie Kay
  • Prep Time: 5 minutes
  • Cook Time: 35 minutes
  • Total Time: 40 minutes
  • Yield: 4 slices 1x
  • Category: Breakfast
  • Method: Baked
  • Cuisine: American
  • Diet: Gluten Free
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Ingredients

  • 2 cups rolled oats
  • 1 teaspoon baking powder
  • 1 teaspoon ground cinnamon
  • 1/2 teaspoon ground ginger
  • 1/4 teaspoon ground nutmeg
  • 1/4 teaspoon ground cloves
  • 1/2 teaspoon salt
  • 1 cup pumpkin puree
  • 2 cups milk
  • 1/4 cup maple syrup
  • 1 egg
  • 1 teaspoon vanilla extract
  • 1 tablespoon butter, melted
  • 1/4 cup pecans, chopped (optional)

Instructions

  1. Preheat the oven to 375°F and grease a 9×9 baking dish or enameled baking pan.
  2. In a large mixing bowl, add the wet ingredients: pumpkin purée, milk, maple syrup, egg, vanilla, and melted butter, and whisk to combine.
  3. In the same mixing bowl, add the dry ingredients: rolled oats, baking powder, cinnamon, ginger, nutmeg, cloves, salt, and half of the pecans, and mix with the wet ingredients until well incorporated.
  4. Once mixed, pour the mixture into the greased baking dish, spreading it out evenly, and scatter the top with the remaining chopped pecans.
  5. Transfer to the oven and bake for 35-40 minutes until the oatmeal is set and the top is golden brown.
  6. Once cooked, remove from the oven and allow to cool for 10-15 minutes before serving.
  7. This baked oatmeal can be served immediately, stored in the fridge for up to 5 days, or frozen for up to 3 months. Simply cover with foil or plastic wrap to ensure freshness.
  8. Reheat by warming baked oatmeal in the oven or in the microwave and top with maple syrup, yogurt and/or milk to serve.

Nutrition

  • Serving Size: 1 slice
  • Calories: 368 calories
  • Sugar: 20 grams
  • Fat: 7 grams
  • Carbohydrates: 58 grams
  • Fiber: 7 grams
  • Protein: 12 grams

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Tomato, Spinach & Bacon Pasta

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Looking for a little dinner inspiration? Look no further than this pasta recipe! Loaded with salty bacon and fresh vegetables, this bacon pasta with spinach and tomatoes is full of flavour while being incredibly easy to make. In fact, this recipe is so versatile that you can use any vegetables you have in the fridge, making it a perfect dinner idea for busy weeknight meals.

Bacon Spinach Pasta

Bacon Pasta with Spinach and Tomatoes

Although often considered “indulgent” or “unhealthy” foods, bacon and pasta are forms of whole food and can easily be incorporated into a healthy diet. In fact, when chosen with care and eaten in appropriate amounts (even too much of a good thing can be a bad thing) both pasta and bacon can and should be (in my opinion) included as part of a well-balanced diet.

Nutritionally speaking, pasta is a form of complex carbohydrate and is made from a mixture of durum wheat flour, water and/or eggs, while bacon is a natural source of protein and healthy fats. Although bacon is often considered unhealthy due to its content of saturated fat, this is actually one of its biggest nutritional benefits and the myth of saturated fat is one of the more confusing aspects of nutrition. The reality is, when consumed in appropriate serving sizes, both pasta and bacon can serve as a source of whole food-based macronutrients to help create a well-balanced meal.

Not to mention, because both bacon and pasta are quick to cook, they are the perfect ingredients for a quick and easy meal when you are in a pinch. For this bacon pasta recipe, I opted to include spinach and cherry tomatoes for a punch of fibre and added flavour, however, you could truly include any vegetables that you like. Quick-cooking vegetables such as mushrooms, zucchini and asparagus would also work nicely in this dish.

Bacon Pasta with Spinach and Tomatoes

Bacon Pasta with Tomatoes and Spinach

So, next time you are in a pinch and need a quick dinner idea, grab a package of pasta, a few rashes of bacon and whatever veggies you have lying around in the fridge and whip up this quick and easy bacon pasta recipe for a hearty and healthy weeknight meal.

More Healthy Pasta Recipes:

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Bacon Spinach Pasta

Tomato, Spinach & Bacon Pasta

Author: Stephanie Kay

Ready in under 20 minutes and made with spinach and cherry tomatoes, this bacon pasta recipe is a quick, easy and healthy weeknight meal!

  • Author: Stephanie Kay
  • Prep Time: 20 minutes
  • Total Time: 20 minutes
  • Yield: 2 servings 1x
  • Category: Main
  • Method: Stovetop
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Ingredients

  • 4 slices of bacon, sliced
  • 6 ounces (170 grams) spaghetti, dry
  • 1 shallot, minced
  • 2 cloves garlic, minced
  • 1 cup cherry tomatoes, halved
  • 2 cups spinach, roughly chopped
  • 1/4 teaspoon crushed chillies (optional)
  • Salt
  • Black pepper
  • Parmesan cheese, to serve

Instructions

  1. Bring a large pot of well-salted water to a boil. Add pasta and cook according to package directions. Once cooked, drain pasta, reserve a ¼ cup of the pasta water, and set aside.
  2. In a pan on medium-high heat, add the sliced bacon and cook, stirring occasionally, until browned and crisp. Once cooked, remove bacon from the pan, transfer to a plate with paper towel, and set aside.
  3. In the same pan, leaving the remaining bacon fat, add the shallot, garlic and cherry tomatoes and cook for 3-4 minutes until the tomatoes start to break down.
  4. Add the chopped spinach, a pinch of salt and pepper, and stir to incorporate it with the tomato mixture.
  5. Add the ¼ cup of pasta cooking water to the pan, scraping the bottom to pick up all of the tasty bits, and cook for another 30 seconds to 1 minute until the liquid has slightly reduced.
  6. Add cooked spaghetti and bacon, toss to combine until everything is mixed and the spaghetti is well coated.
  7. To serve, add spaghetti to bowls and sprinkle with fresh parmesan cheese.

Nutrition

  • Serving Size: 1 serving
  • Calories: 580 calories
  • Sugar: 6 grams
  • Fat: 24 grams
  • Carbohydrates: 70 grams
  • Fiber: 5 grams
  • Protein: 20 grams

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Whole Wheat Banana Bread

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Made with 100% whole wheat flour, ripe bananas, and sweetened with brown sugar, this whole wheat banana bread tastes just like classic banana bread but with more fibre and less sugar.

Whole Wheat Banana Bread

Who doesn’t love banana bread? Moist and fluffy, it makes a great family-friendly snack or dessert. This whole wheat banana bread is essentially a classic banana bread but made with whole wheat flour and slightly less sugar to make it higher in fibre and lower in sugar. The good news is, this healthy banana bread recipe still satisfies a sweet tooth, just in a slightly healthier way.

Whole wheat flour is the whole grain version of wheat flour. Whole wheat flour is a made by grinding the whole grain, bran, germ and endosperm intact, as opposed to only grinding the endosperm, as in the case of regular all-purpose wheat flour.  Because whole wheat flour is made using the bran and germ, it contains slightly more fibre, protein and minerals than regular flour.

How to Make Whole Wheat Banana Bread

Making this recipe is as easy as making regular banana bread, you just need to use whole wheat flour! Here’s how to do it:

  • Mash the bananas,
  • Combine the dry ingredients,
  • Combine the bananas with the wet ingredients,
  • Add the dry ingredients to the wet ingredients,
  • Mix it all together,
  • Transfer the batter to a loaf pan,
  • Bake it in the oven,
  • Allow to cool, slice and that’s it!

Once sliced, this banana bread can be eaten immediately, stored in an airtight container or frozen for up to 3 months. I love making a loaf ahead of time, slicing it and storing it in the freezer for a quick and easy snack. Simply reheat it in the microwave or oven for a tasty afternoon treat.

Banana Bread with Whole Wheat Flour

Although I opted to include walnuts in my recipe, you could omit them completely or swap them for chocolate chips if you prefer. Regardless of which option you choose, the key to a loaf of really good banana bread is really ripe bananas, so be sure to wait until they are nice and brown before whipping up this banana bread with whole wheat flour.

More Healthy Bread Recipes:

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Banana Bread with Whole Wheat Flour

Whole Wheat Banana Bread

Author: Stephanie Kay

Made with 100% whole wheat flour, this healthy banana bread recipe taste just like classic banana bread but with more fibre and less sugar.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 60 minutes
  • Total Time: 1 hour 10 minutes
  • Yield: 10 slices 1x
  • Category: Bread
  • Method: Baked
  • Cuisine: American
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Ingredients

  • 2 cups whole wheat flour
  • 1 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1 teaspoon cinnamon
  • 2 cups mashed banana, very ripe (4-5 bananas)
  • 1/2 cup butter, melted
  • 3/4 cup brown sugar, packed
  • 2 eggs
  • 1 teaspoon vanilla extract
  • 1/2 cup walnuts, chopped (optional)

Instructions

  1. Preheat the oven to 350°F and grease a 9 x 5 loaf pan with butter.
  2. In a medium bowl, combine the whole wheat flour, baking soda, salt and cinnamon, and stir to combine.
  3. In a small bowl, add the ripe bananas. Using the back of a fork, mash them until they are well combined, set aside.
  4. In a large bowl, add the sugar and melted butter and whisk together until well combined. Add the eggs and vanilla extract and whisk again until well combined. Add the mashed bananas and mix until well combined.
  5. Add the dry ingredients to the wet ingredient and stir until well incorporated. Gently fold in the walnuts, stirring with a spatula, until evenly mixed into the batter. (If your bananas are not ripe enough you may have to add an extra splash of milk if your batter is too thick.)
  6. Transfer the batter to the greased loaf pan and transfer to the oven for 60-65 minutes until a toothpick comes out clean.
  7. Once baked, remove banana bread from the oven and allow the loaf to cool completely in the loaf pan. Once cooled, remove from the pan and slice into 10 even slices.
  8. This banana bread can be served immediately or stored in an airtight container for up to 5 days or in the freezer for up to 3 months.

 

Nutrition

  • Serving Size: 1 slice
  • Calories: 268 calories
  • Sugar: 21 grams
  • Fat: 10 grams
  • Carbohydrates: 45 grams
  • Fiber: 4 grams
  • Protein: 4 grams

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Mediterranean Tuna Pasta Salad

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Quick and easy, this no-mayo tuna pasta salad is filled with all of the flavours of the Mediterranean! Enjoy this salad as a main course, side dish, or an easy meal prep idea for healthy, high-protein, and high-fibre lunches all week long.

Tuna Pasta Salad

Pasta salad and tuna salad are classic lunch dishes, so I decided to mix things up and create a combo of the two! Although classic tuna salad and pasta salad are made with mayonnaise, this Mediterranean-inspired tuna pasta salad is made with a light and bright lemon garlic dressing, while being packed full of protein and vegetables at the same time.

Although pasta salad is not always considered a “healthy” option, I can assure you that it is. Not only is pasta salad almost always made solely of real food but, when ingredients are chosen with care, pasta is actually an incredibly healthy option.

Is Pasta Salad Healthy?

Nutritionally speaking, pasta is a source of carbohydrates and is made by mixing durum wheat flour, water and/or eggs to create a dough that is formed into sheets or shapes and cooked in boiling water. Pasta is a form of complex carbohydrate and, when paired with vegetables, protein and healthy fat, can easily be used to create a well-balanced meal and this tuna pasta salad is a perfect example of just that.

Although the ingredients in this pasta salad recipe are simple, when combined they help to create a well-balanced meal. The tuna in this recipe helps to provide some protein and healthy fats, while the vegetables help to increase the fibre content, and the inclusion of olive oil and feta cheese helps to add some additional healthy fats and flavour at the same time.

How to Make Tuna Pasta Salad

Pasta salad is really easy to make and this tuna pasta salad recipe is just as easy to make, if not easier. Here’s how you make it:

  1. Cook the pasta to al dente,
  2. Chop the vegetables,
  3. Prepare the dressing,
  4. Combine the canned tuna, pasta, vegetables and cheese,
  5. Cover with dressing and toss to combine,
  6. That’s it!

Although this pasta salad recipe is made with penne pasta, you can really use any type of pasta that you like. For the best results, try to use a form of pasta that is bite-size such as macaroni, fusilli, rotini or bows.

Healthy Tuna Pasta Salad

Tuna Pasta Salad No Mayo

Packed full of fibre, protein and healthy fats, this recipe is a well-balanced meal that stores well in the fridge for a quick, easy and healthy lunch. Whip up a batch of this pasta salad recipe today and you’ll have a healthy meal ready to go whenever you need it.

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Healthy Tuna Pasta Salad

Mediterranean Tuna Pasta Salad

Author: Stephanie Kay

Made with penne pasta and packed full of vegetables, this Mediterranean tuna pasta salad is a well-balanced and healthy meal.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 10 minutes
  • Total Time: 20 minutes
  • Yield: 4 servings 1x
  • Category: Salad
  • Cuisine: Mediterranean
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Ingredients

Pasta Salad:

  • 200 grams penne pasta, dry (about 2 cups)
  • 1 can water-packed tuna, strained
  • 1 cup cherry tomatoes, halved
  • 1/2 cucumber, halved and sliced
  • 1/2 red bell pepper, thinly sliced
  • 1/4 red onion, thinly sliced
  • 120 grams feta cheese (about 1/2 cup)
  • 10 kalamata olives, pitted and sliced
  • 1/4 cup parsley, minced

Dressing:

  • 1/4 cup olive oil
  • 1/2 lemon, juiced
  • 1 teaspoon Dijon mustard
  • 1 clove garlic, grated
  • 1/2 teaspoon oregano, dried
  • 1/4 teaspoon salt
  • 1 pinch black pepper

Instructions

  1. Bring a large pot of salted water to a boil, add pasta and cook to al dente, according to package directions. Once cooked, strain, rinse with cold water to cool and set aside.
  2. Meanwhile, in a small bowl or jar, combine the dressing ingredients, whisk together and set aside.
  3. Once the pasta has cooled, return to the pot, cover with dressing, add tuna, cherry tomatoes, cucumber, bell pepper, red onion, olives and parsley and toss to combine.
  4. Top with crumbled feta cheese and season with additional salt and pepper to taste.
  5. This salad can be served immediately or stored in the fridge for up to 3 days.

Nutrition

  • Serving Size: 1 serving
  • Calories: 493 calories
  • Sugar: 6 grams
  • Fat: 25 grams
  • Carbohydrates: 47 grams
  • Fiber: 4 grams
  • Protein: 22 grams

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Coconut Curry Chicken Meatballs

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Ready in 30 minutes, packed full of flavor, and high in protein, these coconut curry chicken meatballs are a perfect weeknight meal. Serve them on their own or on top of fluffy rice for a healthy and well-balanced meal.

Chicken Meatballs Recipe

Chicken Meatballs with Coconut Curry Broth

Curry is one of my favourite go-to dishes for quick and easy meals because it’s so easy to create a ton of flavour with very little effort. In fact, I always have at least one type of curry paste in the fridge; just combine it with a bit of coconut milk, add some veggies, meat or seafood and dinner is done! This coconut curry chicken meatballs recipe is just another fabulous (and delicious) way to whip up a healthy weekday meal in a pinch.

Although you may not think of chicken meatballs when you think of curry, trust me, they work perfectly well. Compared to fattier cuts of meat, like beef or pork, ground chicken can result in rather dry and flavourless meatballs, however, adding a bit of flavour to the chicken itself and cooking the meatballs in a rich sauce helps to ensure that you get moist and tender chicken with every bite.

For a Thai-inspired sauce, there are plenty of ingredients to choose from. Some of the more common curry ingredients include coconut milk, ginger, garlic, onion, kaffir lime leaf, lemongrass, cumin and coriander. However, for a quick and easy version, you can buy red, yellow or green curry pastes in most major grocery stores and, if you are feeling up to it, you can also make your own authentic Thai curry paste from scratch.

Thai Chicken Meatballs

Thai Chicken Meatballs with Rice

Although I made this Thai chicken meatballs recipe with red curry paste, you could certainly use yellow or green curry paste if you prefer.  Not to mention, you could also easily swap the ground chicken for ground turkey, ground beef, ground pork, or any combination you enjoy. Regardless of which route you choose, with moist and tender meatballs smothered with a rich and savory coconut sauce, these Thai chicken meatballs are sure to be a hit with the whole family.

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Chicken Meatballs Recipe

Coconut Curry Chicken Meatballs

Author: Stephanie Kay

Simmered in a rich and velvety coconut curry sauce, these Thai chicken meatballs are a heart-warming and healthy recipe that you can whip up in 30 minutes or less.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 15 minutes
  • Total Time: 25 minutes
  • Yield: 4 servings 1x
  • Category: Main
  • Method: Baked
  • Cuisine: Thai
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Ingredients

Meatballs:

  • 1 pound ground chicken
  • 2 cloves garlic, grated
  • 3 green onions, finely chopped
  • 2 tablespoons sesame oil or olive oil
  • 2–3 tablespoons Thai red curry paste
  • 1 can (14 oz) coconut milk, regular or lite
  • 2 red bell peppers, thinly sliced
  • 1-inch ginger root, grated
  • 1 teaspoon fish sauce (optional)
  • Salt
  • Black pepper

To Serve (optional):

  • Jasmine rice, cooked
  • Cilantro, chopped
  • Lime, cut into wedges

Instructions

  1. Preheat oven to 350°F.
  2. In a large bowl, add ground chicken, garlic, one green onion, and season with salt and pepper. Using your hands, mix the ingredients into the ground chicken until well combined.
  3. Coat your hands with a small drizzle of oil (this will help to stop the meat from sticking), scoop 1 tablespoon of the chicken mixture into your hands, roll into a ball and place on a large baking sheet. Continue until all of the ground chicken is gone, the mixture should make 16 meatballs.
  4. Once complete, transfer the baking sheet to the oven and bake for 15 minutes. While the meatballs are cooking, prepare the curry.
  5. In a large pan or skillet, on medium heat, warm 2 tablespoons of oil. Once warm, add remaining green onion, bell peppers and ginger root and allow to cook for 3-4 minutes until bell peppers are tender.
  6. Add curry paste, stir to combine with vegetable mixture and allow to heat about 1 minute until fragrant. (I added 3 tablespoons because I like it on the spicier side.) Add coconut milk and fish sauce (optional), stir to combine and bring to a simmer.
  7. Once the meatballs are done cooking, transfer the meatballs to the coconut curry sauce and allow to simmer for another 5 minutes. Season with salt to taste.
  8. To serve, fill bowls with cooked rice, top with coconut curry meatballs, fresh cilantro and a wedge of lime.
  9. These coconut curry chicken meatballs can also be stored in an airtight container in the fridge for up to 5 days or in the freezer for 3 months.

Nutrition

  • Serving Size: 4 meatballs
  • Calories: 321 calories
  • Sugar: 5 grams
  • Fat: 22 grams
  • Carbohydrates: 9 grams
  • Fiber: 2 grams
  • Protein: 21 grams

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Blender Buckwheat Pancakes

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Made with buckwheat groats, these gluten-free buckwheat pancakes are easy to make and good for you. Just add everything to a blender, buzz it up, pour it onto a griddle, flip, and enjoy!

Buckwheat Pancakes

 

This blender buckwheat pancake is a great way to start the day with some whole grains, protein, and fiber. Not only can these pancakes be made in the morning, but they freeze incredibly well so they are a great breakfast for busy mornings for adults and kids alike.

What are Buckwheat Pancakes?

Although often considered a grain, buckwheat is technically a pseudocereal, which are seeds that are consumed as cereals but don’t grow on grass. Buckwheat pancakes are, therefore, pancakes made out of this pseudocereal and can be made using the whole grain or flour version of buckwheat. Buckwheat groats are the hulled seeds of the buckwheat plant and have a mild texture and grassy flavor, making buckwheat ideal for savory and sweet crepe or pancake recipes. Because buckwheat is gluten-free, it is a great alternative to wheat flour for making gluten-free pancakes.

Are Buckwheat Pancakes Healthy?

Buckwheat is a form of complex carbohydrate, a source of fiber, and also contains some protein. A 100-gram serving (roughly 2/3 cup) of buckwheat groats contains 343 calories, 10 grams of fiber, and 13 grams of protein. (1)

 

Gluten-Free Buckwheat Pancakes

 

This buckwheat pancake recipe actually works well as a sweet or savory dish. Although I served my recipe with fresh strawberries, yogurt, and maple syrup, these buckwheat pancakes would also pair well with savory ingredients such as eggs, cheese, or vegetables.

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Gluten-Free Buckwheat Pancakes

Blender Buckwheat Pancakes

Author: Stephanie Kay

These gluten-free buckwheat pancakes are made in a blender for a quick and easy breakfast!

  • Author: Stephanie Kay
  • Prep Time: 5 minutes
  • Cook Time: 10 minutes
  • Total Time: 15 minutes
  • Yield: 12 pancakes 1x
  • Category: Breakfast
  • Method: Blender
  • Cuisine: American
  • Diet: Gluten Free
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Ingredients

  • 1 cup buckwheat groats, soaked overnight
  • 1 cup rolled oats
  • 1 1/2 teaspoons baking powder
  • 1 teaspoon cinnamon
  • 1/2 teaspoon salt
  • 1 1/2 cups milk, almond milk or water
  • 1 teaspoon vanilla
  • 1 egg
  • Butter, for cooking

Instructions

  1. The night before; add buckwheat groats to a bowl with two cups of room temperature water and allow to soak on the counter overnight.
  2. In the morning; using a colander, strain and rinse the buckwheat groats until the water runs clear. Discard any excess water.
  3. Add strained buckwheat groats to the blender with rolled oats, baking powder, salt, cinnamon, milk, vanilla and egg. Blend on high until well combined.
  4. Heat a griddle or pan to medium heat, add a knob of butter, and then pour 1/4 cup of batter onto the pan. Cook until the top bubbles and bubbles pop to form holes on the surface, then flip and cook until golden brown on both sides.
  5. Continue until all of the batter has been used, you can keep cooked pancakes in the oven at 200°F to keep them warm while you finish all of the batter.
  6. Serve immediately with strawberries, a dollop of yogurt and maple syrup, or toppings of your choice.
  7. These buckwheat pancakes can also be stored in the fridge for up to 5 days or in the freezer in an airtight container or bag for up to 3 months.

Nutrition

  • Serving Size: 2 pancakes
  • Calories: 193 calories
  • Sugar: 3 grams
  • Fat: 3 grams
  • Carbohydrates: 34 grams
  • Fiber: 4 grams
  • Protein: 8 grams

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Grilled Halloumi Salad

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This Middle Eastern-inspired grilled halloumi salad is the perfect dish for a simple and satisfying meal. Not only is it easy to make (ready in under 15 minutes!) but it’s packed full of flavor, fiber, protein, and healthy fats. Whether you’re looking for a light lunch or a simple side dish, this grilled halloumi salad is packed full of vibrant colors and delicious flavors.

Grilled Halloumi Salad Recipe

A quick and easy grilled halloumi salad recipe!

What is Halloumi Cheese?

Halloumi is a cheese that originates from the Eastern Mediterranean island of Cyprus. Halloumi is a layered, semi-hard, unripened, brined cheese with a rubbery texture and salty flavor that is typically made from sheep’s milk, goat’s milk, and/or cow’s milk. Halloumi can be eaten raw but, thanks to its firm texture and high melting point, it can also be grilled or fried without losing shape.

Is Halloumi Healthy?

Made of milk, salt, microbial enzymes, and bacterial cultures, halloumi is a healthy cheese and is most certainly a healthy option. Like most cheese, halloumi is a source of protein, fat, and nutrients, namely vitamin A and calcium. A 1-ounce or 28-gram serving of halloumi provides (1):

  • Calories: 100
  • Carbohydrates: 0 grams
  • Protein: 7 grams
  • Fat: 9 grams

How to Grill Halloumi?

Grilling halloumi cheese is easy and can be done on a grill, in a grill pan, or in a skillet. How to grill halloumi:

  1. Heat a grill to medium-high heat,
  2. Slice halloumi in 1/4 or 1/2 inch slices,
  3. Place slices of halloumi directly on the grill,
  4. Cook halloumi for 3-4 minutes per side until golden brown,
  5. Plate and serve!

 

Halloumi Salad Recipe

If you’ve never had halloumi cheese, I think you’re doing to love it! I don’t recall the exact first time I ate halloumi, but I knew at first bite it was something that was going into my food rotation. With its squeaky texture and briny flavor, halloumi cheese works well in everything from sandwiches to salads.

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Grilled Halloumi Salad

Grilled Halloumi Salad

Author: Stephanie Kay

This grilled halloumi salad is an easy vegetarian dish! Paired with ripe tomatoes, cucumbers and couscous, this halloumi salad recipe is a delicious and simple side dish.

  • Author: Stephanie Kay
  • Prep Time: 5 minutes
  • Cook Time: 10 minutes
  • Total Time: 15 minutes
  • Yield: 4 1x
  • Category: Salad
  • Method: Grilled
  • Diet: Vegetarian
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Ingredients

  • 250 grams halloumi
  • 1/4 cup couscous, dry
  • 3 tomatoes, sliced into wedges
  • 1/2 English cucumber, halved lengthwise and sliced
  • 1/4 cup parsley, roughly chopped
  • 3 tablespoons olive oil
  • 1/2 lemon, juiced
  • 1/4 teaspoon salt
  • 1 pinch black pepper

Instructions

  1. Cook the couscous as per the package directions.
  2. Heat a grill or grill pan to medium-high heat.
  3. Slice halloumi into 1/4-inch or 1/2-inch pieces, add to the grill and cook for 3-4 minutes per side until crispy and golden brown. Once cooked set aside. (This can be done in batches if needed.)
  4. In a large bowl, combine cooked couscous, sliced tomatoes, sliced cucumber and parsley. Cover with olive oil, lemon juice, salt and pepper and toss to combine. Taste and adjust seasoning as needed.
  5. Top with warm grilled halloumi and serve immediately.
  6. Any leftovers can be stored in the fridge for up to 2 days.

Nutrition

  • Serving Size: 1 serving
  • Calories: 375 calories
  • Sugar: 5 grams
  • Fat: 28 grams
  • Carbohydrates: 19 grams
  • Fiber: 3 grams
  • Protein: 15 grams

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Glycemic Index: A Complete Guide

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The glycemic index is a tool that health professionals and individuals commonly use to promote better health, blood sugar management, and weight loss. But, exactly what is it? And how does it work? Here is a closer look at the glycemic index and how to use it.

The Glycemic Index: What Is It?

Table of contents

What Is The Glycemic Index?

The glycemic index (GI) is a scale that ranks carbohydrate-containing foods and drinks based on how quickly they elevate blood sugar after consumption. Values are associated with foods and beverages, also known as GI values, and are ranked on a scale of 0 to 100, with pure glucose (sugar) given a value of 100. The lower a food is on the GI scale, the less likely it is to affect your blood sugar, while foods with high GI rankings are likely to have a more rapid and impactful effect on blood sugar.

Glycemic Index Rankings

Glycemic index rankings are given to carbohydrate-based foods depending on how quickly or slowly they increase blood sugar levels once consumed. There are three primary categories of GI rankings:

  • Low: 55 or less
  • Medium: 56 to 69
  • High: 70 or more

It is suggested that foods with a low ranking should be chosen most often, foods with a medium ranking should be chosen less often, and foods with a high ranking should be chosen least often.

Although foods typically have one GI rating, the actual glycemic index of a food can vary based on ripeness, preparation, and storage. For instance, the GI of an under-ripe banana is 30, while the GI of a ripe banana is 51, and the GI of a boiled sweet potato is 46, while the GI of a baked sweet potato is 94.

Glycemic Index of Foods

GI rankings are assigned to foods that contain carbohydrates: fruits, vegetables, grains, beans, lentils, dairy, and products made out of them. Therefore, foods that do not contain carbohydrates, such as meat, seafood, poultry, herbs, and spices, are not assigned a ranking on the glycemic index list.

Low Glycemic Foods

Foods with a low GI ranking are typically whole foods that are unrefined and include most fruits and vegetables, beans, whole grains, sourdough, sprouted grain bread, pasta, and dairy products.

Medium Glycemic Foods

Foods with a medium GI ranking include higher sugar and starch-containing whole foods, such as pineapple and dried fruit, and lightly refined foods such as corn chips, high-fiber cereals, pita bread, couscous, some noodles, and crackers.

High Glycemic Foods

Foods with a high GI ranking are typically highly processed and highly refined forms of carbohydrates. These include sugary cereals, baked goods, granola bars, crackers, chips, pretzels, soda, and sugar.

Glycemic Index Chart

LOW GI (55 or LESS)MEDIUM GI (56-70)HIGH GI (70 or MORE)
sweet potatoesbaby potatoesbaked potatoes, French fries
parboiled ricebrown rice, basmati ricewhite rice, instant rice
stone-ground flours and products made from themrye bread, whole wheat bread, pita breadrefined flours and products made from them
steel-cut oatsquick oatsinstant oats
pastacouscousN/A
milk, yogurtice creamN/A
chickpeas, beans, lentilsbean soups, lentil soupsN/A
applescantaloupe, dried fruitsjuices, sodas

Source: Unlockfood.ca.

Glycemic Index List

Here are the GI rankings of some common foods and how they compare on the glycemic index list (1, 2).

Fruits:

  • Cherries: 22
  • Plums: 24
  • Grapefruit: 25
  • Peach: 28
  • Pear: 33
  • Apple: 36
  • Strawberry: 40
  • Raspberry: 41
  • Dates: 42
  • Orange: 43
  • Banana: 51
  • Butternut Squash: 51
  • Mango: 51
  • Blueberries: 53
  • Raisins: 54
  • Grapes: 56
  • Pineapple: 59
  • Beets: 64
  • Cantaloupe: 65
  • Watermelon: 76

Vegetables:

  • Broccoli: 10
  • Cauliflower: 10
  • Asparagus: 15
  • Cucumber: 15
  • Tomato: 15
  • Zucchini: 15
  • Carrots (boiled): 39
  • Butternut Squash (boiled): 51
  • Sweet Potato (boiled): 63
  • Potato (boiled): 78

Grains:

  • Barley: 28
  • Farro: 40
  • Buckwheat: 51
  • Steel-Cut Oats: 52
  • Corn: 52
  • Quinoa: 53
  • Millet: 54
  • Rolled Oats: 55
  • Couscous: 65
  • Brown Rice: 68
  • White Rice: 73

Grain Products:

  • Pasta: 29
  • Wheat Tortilla: 30
  • Corn Tortilla: 42
  • Sprouted Grain Bread: 53
  • Sourdough: 53
  • Popcorn: 65
  • Crackers (soda): 74
  • Whole Wheat Bread: 74
  • White Wheat Bread: 75
  • Rice Cakes: 82

Legumes:

  • Beans: 24
  • Chickpeas: 28
  • Lentils: 32

Dairy Products & Alternatives:

  • Almond Milk: 25
  • Coconut Milk: 31
  • Soy Milk: 34
  • Milk (skim): 37
  • Milk (whole): 39
  • Yogurt: 41
  • Ice Cream: 51
  • Oat Milk: 69
  • Rice Milk: 86

Sweeteners:

  • Maple Syrup: 54
  • Coconut Sugar: 54
  • Molasses: 55
  • Honey: 61
  • Sugar: 65

In general, the more processed a food is, the higher its GI ranking, and the more fiber, protein, and fat in a food, the lower its GI ranking. In order to determine the glycemic index of a specific food, you can use a glycemic index calculator like this online database.

Factors that Affect Glycemic Index

Although all carbohydrate-based foods are given a glycemic index ranking, there are a number of factors that can impact the glycemic ranking of foods, such as:

  • The Type of Sugar it Contains: Different sugars have different GI rankings, and different foods contain different types of sugar. For instance, fructose has a GI of 19, sucrose has a GI of 65, and maltose has a GI of 105. Therefore, the glycemic index of any given food depends on the type and amount of sugar it contains.
  • The Amount of Starch it Contains: Starch is a form of carbohydrate made up of amylose and amylopectin, and different foods will contain different ratios of these two forms of starch. Food with a higher amount of amylose has been shown to slow the glycemic response of the food (4).
  • The Amount of Fiber it Contains: There are two types of fiber found in food: soluble fiber and insoluble fiber. Insoluble fiber is found mostly in grain products, while soluble fiber is found mostly in fruits, vegetables, and legumes, and both types of fiber can help to reduce the glycemic response of food since fiber helps to slow the digestion and absorption of sugar into the bloodstream.
  • How Refined It Is: Processing foods, specifically carbohydrates, can increase the glycemic index of the food or the food they are made from. For instance, steel-cut oats have a lower GI ranking than instant oats (a more refined version of steel-cut oats).
  • Nutrient Composition: The amount of protein and fat found in food will also impact its glycemic response. Food or a meal with a higher ratio of protein and fat will help to reduce the glycemic response to a meal.
  • Cooking Method: Generally speaking, the longer / more a food is cooked, the higher its GI ranking, as its sugars are broken down and will, therefore, reach the bloodstream faster.
  • Ripeness: Similar to the cooking method, the riper a food is (specifically fruits and vegetables), the higher its sugar content. Unripe fruits have a higher starch and lower sugar content, while ripe or over-ripe fruit typically has a lower starch and higher sugar content.

Glycemic Index vs. Glycemic Load

It is also important to note that the glycemic index is different than the glycemic load of food. The glycemic index is a measure of the rate at which a food raises blood sugar once consumed; however, that only tells part of the story. To understand a food’s complete effect on blood sugar, you need to know how quickly it makes sugar (glucose) enter the bloodstream and how much glucose per serving it can deliver. Unfortunately, the glycemic index does not take into account the amount of food that is consumed. Fortunately, the glycemic load of a food does both; it accounts for how much carbohydrate is in the food and how much each gram of carbohydrate in the food raises blood sugar levels.

For example, watermelon has a high glycemic index (80), while an actual serving of watermelon has so little carbohydrate that the glycemic load is only 5. However, if multiple servings of watermelon were consumed at one time, the glycemic load would increase, and, therefore, it may have a greater overall impact on blood sugar. It is for this reason that it is important to consider both the glycemic index and glycemic load of food if you are looking to use this tool for health purposes.

Benefits of the Glycemic Index

Individuals looking to improve their diet or those who are at risk of diabetes may find the glycemic index very helpful. In fact, there are many benefits of using the glycemic index as a health tool (3). A low GI diet has been shown to help:

  • Decrease the risk of type 2 diabetes and its complications,
  • Decrease the risk of heart disease and stroke,
  • Increase satiety or feel full longer,
  • Maintain weight or lose weight.

Problems with the Glycemic Index

Although the glycemic index does have some benefits, as a single tool, it also has many drawbacks.

  • It does not account for the varying amounts of carbohydrates in different foods.
  • It only measures one food at a time.
  • It does not account for what other foods you are eating.
  • It does not account for the cooking method of foods.
  • It does not account for the ripeness of foods.
  • It does not account for glycemic load.
  • It does not account for the serving sizes you actually eat.

Tips for Following a Low-Glycemic Diet

One of the simplest ways to create a low-glycemic meal is to create a well-balanced meal that contains protein, fat, and fiber. Not only does this help to ensure that you are opting for low GI foods (that contain fiber), but it also helps to ensure that you are building a meal with protein and fat, which have been shown to reduce and mitigate the negative glycemic effect on blood sugar.

In addition to creating well-balanced meals, you can also create meals that contain little, if any, carbohydrates at all. These foods include:

  • Meat
  • Poultry
  • Fish
  • Shellfish
  • Eggs
  • Cheese
  • Nuts
  • Seed
  • Herbs
  • Spices

Sample Meals

Here are some sample well-balanced meal ideas that contain low-glycemic carbohydrates, fiber, protein, and fat.

Breakfast

  • Rolled Oats + Whole Milk + Blueberries + Pumpkin Seeds
  • Sprouted Grain Toast + Butter + Eggs
  • Omelette (Eggs + Spinach + Tomatoes + Goat Cheese) + Potatoes

Lunch

  • Salad (Mixed Greens + Tomatoes + Cucumber) + Quinoa + Tuna + Avocado + Olive Oil
  • Minestrone Soup (Beans + Vegetables) + Sourdough + Butter
  • Sprouted Grain Bread + Turkey + Cheese + Lettuce + Tomato

Dinner

  • Shrimp Stir-Fry (Rice + Broccoli + Peppers + Carrots + Shrimp)
  • Chicken Thighs + Sweet Potatoes + Asparagus
  • Pasta + Tomato Sauce + Ground Beef + Parmesan

The Bottom Line

The glycemic index is a tool that you can use to help make healthier carbohydrate choices, however, it is not the only tool or the best tool. There as several factors that can influence the glycemic rating of food, including ripeness, cooking method, nutrient composition, and food combinations. Following the principles of low-glycemic eating and choosing foods that rank low on the glycemic index scale is likely beneficial for some people, specifically individuals with diabetes, however, it is best used in conjunction with other health tools; opting for whole foods, creating balanced meals, and regular activity. When it comes to eating well, everything is about context, volume, and frequency. Both low and high-glycemic foods can be consumed in a healthy diet when high-glycemic foods are consumed in moderation in conjunction with a diet rich in whole foods, fiber, protein, and healthy fats.

Roasted Cauliflower Tacos

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Whether you are looking to incorporate more plant-based recipes into your diet or simply looking for a quick and easy vegetarian meal, these roasted cauliflower tacos are a great way to do it! Made with smoky and spicy oven-roasted cauliflower and black beans, crunchy shredded cabbage, soft corn tortillas, and a zesty cilantro-lime sauce, this cauliflower tacos recipe is a festive feast the whole family will love.

Cauliflower Tacos Recipe

Roasted Cauliflower Tacos

Tacos are one of those meals that everyone can into. Whether it’s a night out with friends or dinner at home with the family, when tacos are on the menu everyone is happy.  In my opinion, the best thing about tacos is that they are SO versatile; from meat to seafood to beans to vegetables, there are so many different ways that you can make tacos and they always seem to turn out perfectly. Not to mention, when created with intention, it’s incredibly easy to create a well-balanced taco recipe without much effort. By simply combining some protein, meat or plant-based, with some veggies, and some healthy fat and wrapping it all up in a tortilla, you can quickly create a well-balanced meal in minutes.

Black Bean Recipe

 

How To Make Roasted Cauliflower Tacos

Making roasted cauliflower tacos is incredibly straightforward and easy. Although you could certainly grill or deep-fry the cauliflower (a slightly more indulgent option), roasting cauliflower helps to create a lot of flavor and texture with minimal effort. Here’s what you do:

  1. Chop the cauliflower into bite-size pieces,
  2. Drizzle the cauliflower with cooking oil,
  3. Sprinkle with spices or seasoning of your choice,
  4. Toss until well coated,
  5. Transfer to a baking sheet,
  6. Cook in the oven until golden and crispy!

Cauliflower Tacos Toppings

Like any taco, you can truly dress roasted cauliflower tacos any way that you like. Here are some of my personal favorite toppings:

  • Shredded Cabbage
  • Chopped Tomatoes
  • Diced Red Onion
  • Diced Spring Onion
  • Avocado
  • Cilantro
  • Hot Sauce
  • Salsa
  • Pico de Gallo
  • Lime Wedges

I personally love corn tortillas for my tacos (homemade or store-bought), however, flour tortillas work just as well.

Roasted Cauliflower Tacos

Cauliflower Tacos with Black Beans

Although tacos are typically eaten for lunch or dinner, if you ask me, you can easily eat them for breakfast, lunch, or dinner. Trust me, a quick breakfast of leftover roasted cauliflower tacos will give you all of the energy you need to start your day! Whip up these roasted cauliflower tacos today and you’ll have healthy vegetarian meals for days to come.

More Healthy Taco Recipes:

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Cauliflower Tacos Recipe

Roasted Cauliflower Tacos

Author: Stephanie Kay

This roasted cauliflower tacos recipe is a quick and easy vegetarian meal. Filled with plant-based protein and fibre, these crispy cauliflower tacos work well for breakfast, lunch and dinner alike.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Yield: 8 tacos 1x
  • Category: Main
  • Method: Baked
  • Cuisine: Mexican
  • Diet: Vegetarian
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Ingredients

Cauliflower Tacos:

  • 1 head cauliflower (3–4 cups), chopped into bite-size pieces
  • 1 (14oz) can black beans, strained and rinsed
  • 3 tablespoons olive oil
  • 2 teaspoons ground cumin
  • 2 teaspoons paprika
  • 2 teaspoons chili powder
  • 1 teaspoon garlic powder
  • 1 teaspoon salt

Cilantro-Lime Yogurt Sauce:

  • 1/2 cup plain yogurt
  • 2 tablespoons cilantro, chopped
  • 1 lime, zested and juiced
  • 1 pinch salt

Toppings:

  • 8 corn tortillas
  • 1 cup red cabbage, shredded (optional)
  • 1/4 cup cilantro, chopped (optional)
  • 1 avocado, sliced (optional)
  • 1 lime, cut into wedges (optional)
  • Hot Sauce (optional)

Instructions

  1. Preheat the oven to 425°F.
  2. In a small bowl or jar, combine the ground cumin, paprika, chilli powder, garlic powder and salt, and stir to combine.
  3. In a large bowl, add the cauliflower, drizzle with olive oil, sprinkle with spice mixture, and toss to combine using your hands or a spoon. (If you don’t like things spicy, only use half or a portion of the spice blend.) Once combined, transfer cauliflower to a large baking sheet, covering roughly 3/4 of the baking sheet.
  4. In the same bowl used for the cauliflower, add the strained and rinsed black beans, and toss to combine using your hands or a spoon, allowing them to pick up any of the remaining spices in the bowl. Once combined, transfer the black beans to the same baking sheet with the cauliflower, covering the remaining 1/4 of the baking sheet.
  5. Transfer the baking sheet to the oven and allow to cook for 20-25 minutes until the cauliflower is tender and the black beans have popped open, tossing them in the pan halfway through. (If you want the cauliflower extra brown and crispy, turn the oven to broil and allow to cook for an additional 3-5 minutes.)
  6. While the cauliflower is cooking, in a small bowl, mix together the yogurt, cilantro, lime zest, lime juice and a pinch of salt,  taste, and adjust seasoning as needed. Set aside.
  7. With roughly 5 minutes remaining on the cauliflower, prepare the tortillas. Heat a heavy bottom or cast-iron skillet over medium-high heat. Working in batches, heat the corn tortillas for roughly 30-45 seconds per side, until toasted and golden brown.
  8. To serve, layer tortillas with cauliflower and bean mixture, shredded cabbage, cilantro, avocado, cilantro-lime sauce, and an additional squeeze of lime.
  9. Any leftover black beans, cauliflower or tortillas can be stored in an airtight container in the fridge for up to 5 days.

Nutrition

  • Serving Size: 2 tacos
  • Calories: 482 calories
  • Sugar: 8 grams
  • Fat: 21 grams
  • Carbohydrates: 64 grams
  • Fiber: 19 grams
  • Protein: 19 grams

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Lemon Blueberry Bread

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If you love blueberry muffins, you’re going to love this lemon blueberry bread. Not only is this blueberry bread recipe moist and tender, but it’s packed full of fresh blueberries and just the right amount of lemon flavor. Trust me, everyone in the family is going to love this bread so much that you’ll want to make a double batch and store an extra loaf in the freezer because, once it’s sliced, it won’t last very long.

Blueberry Bread vs. Blueberry Loaf

To be honest, I struggled to name this recipe; is it a blueberry bread or is it a blueberry loaf? And what is the difference, anyway?! Technically, bread comes in two primary formats: bread and quick bread. The difference between bread and quick bread is the leavening agent. Traditional bread, like the stuff we use for sandwiches, uses yeast as the leavening agent, while quick bread (or a loaf) uses a chemical agent such as baking soda or baking powder, similar to muffins. This lemon blueberry bread recipe uses both, so, I opted to call it bread, but could have just as easily called it a lemon blueberry loaf.

Tips to Make Blueberry Bread

The best thing about this blueberry bread is not only that it’s made completely of whole foods but that it’s incredibly easy to prepare! With a few pantry staples and some fresh blueberries, you can easily create a moist and delicious blueberry loaf with minimal effort. In order to get the best results, here are some simple tips to consider:

  • Grease Your Loaf Pan: Be sure to grease your loaf pan with butter, or line it with parchment paper, so that you can easily remove your blueberry bread from the pan once it has cooled.
  • Combine the Wet Ingredients and Dry Ingredients Separately: Mixing the wet and dry ingredients separately helps to ensure that the dry ingredients are well combined and you get a more evenly dispersed batter.
  • Avoid Over-Mixing the Batter: You want the batter to be well combined but over-mixing it can cause the gluten in the flour to form elastic strands, which can create a denser and chewier loaf.
  • Toss the Blueberries in Flour: Coating the blueberries in flour before adding them to the batter helps to ensure that they don’t sink to the bottom of the loaf pan while baking and that they are evenly distributed in every slice.
  • Cover with Aluminium Foil to Prevent Burning: To stop the loaf from over-browning or burning on top, cover the blueberry bread loosely with aluminum foil halfway through the baking process, or once the top of the loaf is golden in color.
  • Store Leftovers in the Fridge or Freezer: To help prevent the blueberry loaf from drying out, it is best to slice it up and store it in an airtight container in the fridge or freezer. This blueberry bread can easily be stored in the fridge for up to 5 days or in the freezer for up to 3 months, without compromising texture or flavor.

Although this recipe calls for fresh blueberries, you could easily use frozen berries for this blueberry loaf; simply toss them in flour and add them frozen once the batter is mixed. Do not allow the berries to thaw before adding them, as this will cause them to bleed through the batter and turn your loaf purple.

 

Blueberry Bread

How to Make Blueberry Bread

  1. Prep – Preheat the oven and grease your loaf pan.
  2. Mix Wet Ingredients – Mix eggs, butter, yogurt, vanilla, milk, and lemon.
  3. Mix Dry Ingredients – Mix flour, baking soda, baking four, salt, and sugar.
  4. Combine – Mix your wet and dry ingredients and stir in blueberries.
  5. Bake – Transfer the blueberry batter to the greased loaf pan and bake in the oven.
  6. Cool – Allow the blueberry bread to cool completely in the loaf pan.
  7. Slice – Slice cooled blueberry bread into 10 even pieces.
  8. Serve – Serve on its own or topped with butter!

I personally love my blueberry bread with a little smear of butter; however, it’s also delicious with a drizzle of honey or a bit of blueberry jam.

 

Lemon Blueberry Bread

This lemon blueberry bread recipe is the perfect example of how less is more when it comes to baking. Made with all-purpose flour, yogurt, ripe blueberries, and a splash of lemon, this blueberry bread is fragrant and full of flavor, while requiring very little effort to prepare.

More Healthy Blueberry Recipes:

 

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Lemon Blueberry Bread

Author: Stephanie Kay

This healthy blueberry bread recipe is made with plain yogurt, ripe blueberries and fresh lemon for a moist, fluffy, and delicious loaf!

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 60 minutes
  • Total Time: 1 hour 10 minutes
  • Yield: 10 slices 1x
  • Category: Snack
  • Method: Baked
  • Cuisine: American
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Ingredients

  • 2 cups all-purpose flour
  • 1 teaspoon baking soda
  • 1 teaspoon baking powder
  • 1/2 teaspoon salt
  • 1/2 cup sugar
  • 2 eggs
  • 1/2 cup plain yogurt
  • 1/3 cup melted butter, plus more for greasing
  • 1/4 cup milk
  • 1 teaspoon vanilla extract
  • 1 lemon, zested and juiced
  • 1 cup blueberries, fresh or frozen

Instructions

  1. Preheat the oven to 350°F and grease an 8 x 4 loaf pan with butter.
  2. In a medium bowl, combine all of the dry ingredients: flour, baking soda, baking powder, salt and sugar, and stir to combine.
  3. In a small bowl, add the blueberries and 1 to 2 tablespoons of the flour mixture. Gently stir or toss the blueberries in the flour mixture until they are coated in flour. This helps to ensure that the blueberries do not fall to the bottom of the pan while baking. (If using frozen berries, ensure that they are added frozen, do not allow them to thaw as they will bleed in the batter.)
  4. In a large bowl, combine the wet ingredients; eggs, yogurt, melted butter, milk, vanilla extract, lemon juice and lemon zest, and whisk until well combined.
  5. Add the dry ingredients to the wet ingredient and stir until well combined. Gently fold in blueberries, stirring with a spatula, until evenly mixed into the batter. (Depending on the brand and percentage of yogurt you use, you may have to add an extra splash of milk if your batter is too thick.)
  6. Transfer the batter to the greased loaf pan and transfer to the oven for 60-70 minutes until a toothpick comes out clean. At the 30-40 minute mark, once the loaf is golden on top, loosely cover the loaf pan with a piece of aluminium foil to stop the top from burning.
  7. Once cooked, remove blueberry loaf from the oven and allow the loaf to cool completely in the loaf pan. Once cooled, slice into 10 even slices.
  8. This blueberry bread can be served immediately or stored in an airtight container for up to 5 days or the freezer for up to 3 months.

Notes

YOGURT: Greek yogurt can be substituted if needed, however, you may need to add an extra splash or two of milk as it can make the batter a little too thick.

MILK: Almond milk can be substituted if needed.

BUTTER: Coconut oil or olive oil can be substituted if needed.

EGGS: Flax eggs can be substituted if needed.

Nutrition

  • Serving Size: 1 slice
  • Calories: 226 calories
  • Sugar: 13 grams
  • Fat: 8 grams
  • Carbohydrates: 33 grams
  • Fiber: 1 gram
  • Protein: 6 grams

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Crispy Beef Bowls

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Made with ground beef, ginger, garlic, and fluffy rice, these Korean-style crispy beef bowls are quick and easy to make and sure to be a family favorite. These bowls work equally well for lunch, dinner, or a healthy meal prep idea.

Crispy Beef Bowls

There’s no denying that after a long day at the office, the thought of cooking dinner can seem like an added weight on your shoulders. Fortunately, with the right ingredients, you can easily create a delicious and nutritious meal in under 30 minutes, and these crispy beef bowls are the perfect recipe to do exactly that.

How to Make Ground Beef Bowls

Thanks to the use of ground beef, this recipe is incredibly quick to prepare, however, the key to a really tasty bowl is crispy and flavourful beef. For the best results, you’ll want to use a really hot pan, add lots of flavors and allow the beef to cook longer than expected until it’s nice and crispy.

  • Heat a large cast-iron skillet to high heat,
  • Warm the cooking oil,
  • Add the ground beef,
  • Brown the ground beef,
  • Add seasonings,
  • Continue to cook the ground beef until crispy,
  • Add to bowls and serve with fixings of your choice!

What to Serve with Korean-Style Beef Bowls

Once you’ve cooked the beef, you can truly serve the bowls with any sides that you like. More traditional recipes will serve the ground beef on a bed of fluffy rice, however, if you are looking for a low-carb option, you could also serve it on a bed of cauliflower rice or simply add extra vegetables. In addition to rice and vegetables, ground beef bowls can be topped with condiments such as chopped peanuts, spring onion, fresh mint, sliced cucumber, kimchi, hot sauce, lime wedges, and/or sesame seeds. The nice thing about these bowls is that the combinations are endless so you can easily adjust the ingredients to suit your dietary needs and budget.

Korean Beef Bowls

Not only are these Korean-inspired beef bowls ready in less than 30 minutes, but the ground beef is cooked in one pan making clean up a breeze. Although this recipe calls for the bowls to be served warm, they can also be served cold, and the vegetables can be added raw or cooked, depending on what you prefer.  Whip up these Korean-inspired beef bowls for dinner tonight and store the leftovers in the fridge for a quick and easy lunch whenever you need it!

More Healthy Beef Bowls:

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Korean Beef Bowls

Crispy Beef Bowls

Author: Stephanie Kay

Ready in less than 30 minutes, these crispy beef bowls are delicious hot or cold making them a quick and easy dinner or simple meal prep idea.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 15 minutes
  • Total Time: 25 minutes
  • Yield: 4 bowls 1x
  • Category: Main
  • Method: Stovetop
  • Cuisine: Korean
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Ingredients

Crispy Beef:

  • 1 pound ground beef
  • 1 tablespoon sesame oil
  • 1 tablespoon ginger root, grated
  • 2 cloves garlic, minced
  • 1 teaspoon chilli flakes
  • 2 tablespoons soy sauce
  • 1 tablespoon honey
  • Salt and pepper

Bowls:

  • 1 cup long-grain white rice, dry
  • 2 carrots, shredded or cut into ribbons
  • 1 cup red cabbage, shredded
  • 4 radishes, thinly sliced
  • 2 spring onions, thinly sliced
  • 1 lime, cut into wedges
  • Fresh mint or cilantro, to serve
  • Sesame seeds, to serve

Instructions

  1. In a small saucepan on medium-high heat, combine rice with 2 cups of water and a pinch of salt. Bring to a boil, cover, reduce to a simmer and cook until all of the water has been absorbed and the rice can be fluffed with a fork, about 15 minutes.
  2. In a cast-iron or heavy-bottom skillet, warm sesame oil to medium-high heat.
  3. Add ground beef, breaking it apart with a wooden spoon, season with a pinch of salt and pepper and cook for 4-5 minutes until lightly browned.
  4. Add ginger, garlic, chilli flakes, soy sauce and honey, and stir to combine. Continue to cook the beef until dark brown and crispy.
  5. Once the beef is cooked, assemble the bowls; divide the rice, vegetables and beef evenly across the bowls.
  6. Top with sesame seeds, fresh mint or coriander, and lime wedges to serve.

Nutrition

  • Serving Size: 1 bowl
  • Calories: 426 calories
  • Sugar: 10 grams
  • Fat: 8 grams
  • Carbohydrates: 58 grams
  • Fiber: 8 grams
  • Protein: 32 grams

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Greek Village Salad (Horiatiki)

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Horiatiki, or Greek village salad, is a classic Greek salad made with the perfect combination of fresh seasonal vegetables and salty feta cheese. Made of seasonal vegetables, salty feta cheese, and a simple Greek dressing, this salad is well-balanced, packed full of fiber, and a great recipe for a quick and easy lunch or dinner.

Greek Village Salad Horiatiki

Horiatiki: Greek Village Salad

Greek village salad, known as horiatiki salata, is a traditional Greek salad consisting of tomatoes, cucumber, onion, olives, and feta cheese. Although it is most commonly made with tomatoes and cucumber, horiatiki can be made in a variety of different ways depending on what vegetables are in season, however, it almost always includes feta and oregano. Thanks to its versatility, it’s the perfect dish for warm summer evenings or lazy lunches as it requires minimal time to prepare and absolutely no cooking at all.

Village Salad vs. Greek Salad

The primary difference between a traditional Greek salad (horiatiki) and a North American-style Greek salad is that a village salad does not include lettuce. The horiatiki salad is the “original” Greek salad, while a Greek salad is an adapted version that includes a base of lettuce, in addition to the traditional tomatoes, cucumber, onion, and olives.

 

Horiatiki Recipe

How to Make a Greek Village Salad

  • Mix the dressing,
  • Combine the chopped vegetables,
  • Cover the vegetables with the dressing,
  • Toss to combine,
  • Top with feta cheese,
  • And serve!

This village salad can be served on its own with a side of crusty bread or makes a wonderful side dish to grilled meats. If you want to make it ahead of time, simply combine the vegetables and add the dressing when you are ready to serve.

More Greek-Inspired Recipes:

 

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Greek Village Salad Horiatiki

Greek Village Salad (Horiatiki)

Author: Stephanie Kay

Made with fresh tomatoes, cucumber, kalamata olives and feta cheese, this Greek village salad, also known as horiatiki, works well as a simple side dish or light lunch idea.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Total Time: 10 minutes
  • Yield: 6 servings 1x
  • Category: Salads
  • Method: By Hand
  • Cuisine: Greek
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Ingredients

Village Salad:

  • 4 tomatoes, cut into wedges
  • 1 cucumber, sliced
  • 1 green pepper, cubed
  • 1 red pepper, cubed
  • 1/4 cup onion, thinly sliced
  • 1/2 cup kalamata olive, pitted
  • 6 ounces feta cheese, cut into chunks

Greek Dressing:

  • 1/4 cup olive oil
  • 1 tablespoon red wine vinegar
  • 2 tablespoons lemon juice
  • 1 teaspoon dried oregano
  • 2 cloves garlic, grated or minced
  • 1/2 teaspoon salt

Instructions

  1. In a small bowl or jar, add all of the dressing ingredients and whisk to combine.
  2. In a large bowl, add all of the sliced vegetables; tomatoes, cucumber, bell peppers, red onion and olive.
  3. Cover the vegetables with the dressing and toss until everything is well-coated and top with slices of feta cheese.
  4. This salad can be served immediately or stored in the fridge for up to 3 days.

Nutrition

  • Serving Size: 1 serving
  • Calories: 199 calories
  • Sugar: 6 grams
  • Fat: 17 grams
  • Carbohydrates: 9 grams
  • Fiber: 2 grams
  • Protein: 6 grams

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Easy Black Bean Burgers

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Nothing says summer like burgers and, whether you’re vegetarian or not, these easy black bean burgers are a recipe that everyone is sure to love. Made with canned black beans, rolled oats, and spices, these homemade black bean burgers are ready in 20 minutes and packed full of flavor, fiber, and plant-based protein.

Black Bean Burger Recipe

How to Make Black Bean Burgers

Once you’ve decided what ingredients you want to include in your recipe, making the black bean burgers is pretty straightforward.

  1. Cook all of the raw ingredients,
  2. Combine all of the ingredients in a food processor,
  3. Blend until well combined.
  4. Shape into patties,
  5. Cook!

How to Cook Black Bean Burgers

Once prepared, black bean burgers can be cooked like any other burger patty; on the grill, in a grill pan, in a skillet, or in the oven. For the best results, ensure that your grill or pan is nice and hot before adding the burgers, this will help to ensure that the black bean burger patty does not fall apart. You can also add an egg or two to ensure that the patty holds together nicely.

Best Toppings for Black Bean Burgers

Once cooked, you can top your black bean burger any way you like, just like a regular burger! Some of the most popular black bean burger toppings include:

  • Lettuce
  • Tomato
  • Red Onion
  • Mayo
  • Chipotle Mayo
  • Cheese
  • Avocado
  • And many more!
Healthy Black Bean Burgers

This black bean burger recipe not only works well as a healthy vegetarian dinner but works equally well as a meal prep idea and can be served hot or cold, as a burger, topped onto a salad, or on its own.

More Black Bean Recipes:

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Black Bean Burger Recipe

Easy Black Bean Burgers

Author: Stephanie Kay

Made with canned black beans, rolled oats, soy sauce and spices, these black bean burgers are healthy, vegan, vegetarian, gluten-free and packed full of flavour!

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 10 minutes
  • Total Time: 20 minutes
  • Yield: 4 patties 1x
  • Category: Mains
  • Method: Grill
  • Cuisine: Gluten-Free
  • Diet: Vegan
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Ingredients

Black Beans Burgers:

  • 2 (15oz) cans black beans, strained and rinsed
  • 1/2 cup rolled oats
  • 1 small onion, diced
  • 2 cloves garlic, minced
  • 1 teaspoon chili powder
  • 1 teaspoon paprika
  • 2 teaspoons ground cumin
  • 2 tablespoons soy sauce or tamari
  • 1 teaspoon olive oil
  • Salt and pepper
  • 1 egg (optional)

Toppings (optional):

  • Burger buns
  • Tomato
  • Lettuce
  • Red Onion
  • Chipotle mayo

Instructions

  1. Heat olive oil in a pan on medium-high heat. Add onion and garlic and cook for 3-5 minutes until tender.
  2. In a food processor or blender, add rolled oats and pulse into a fine meal, about 30 seconds.
  3. Add black beans, cooked onions, cooked garlic, chili powder, ground cumin, paprika and soy sauce to the food processor and pulse until well incorporated, scraping down the sides as needed. The mixture should be well combined but not too mushy, a few black bean chunks should remain. Season with additional salt and pepper to taste. (If you want to add an egg to help bind the mixture, add it at this time by whisking it and incorporating it with a spatula.)
  4. Remove black bean mixture from the food processor and shape into 4 burger patties.
  5. Heat a grill, grill pan or pan to medium-high heat (if using a pan, add a drizzle of olive oil), add burger patties to the grill and cook for 5-6 minutes per side until golden brown and heated through.
  6. Once cooked, add black bean patties to burger buns and layer with toppings of your choice.
  7. Once cooled, the burgers can be stored in an airtight container in the fridge for up to 5 days or in the freezer for up to 3 months.

Notes

Feel free to add an egg to help bind the mixture if you find it too crumbly or soft.

Nutrition

  • Serving Size: 1 patty
  • Calories: 272 calories
  • Sugar: 3 grams
  • Fat: 2 grams
  • Carbohydrates: 48 grams
  • Fiber: 17 grams
  • Protein: 16 grams

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About Stephanie

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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