Stephanie Kay Nutrition

Real Food for Real Life

Apricot Pistachio Oatmeal Cookies

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Soft and satisfying these apricot pistachio oatmeal cookies are what (cookie) dreams are made of!

Apricot Pistachio Oatmeal Cookies

 

This recipe is really my style of cookie. I love something chewy yet crumbly and filled with everything but the kitchen sink. I used rolled oats in this recipe for a good crumbly texture, and added the ground cashews and coconut oil to keep them moist and chewy. These apricot pistachio oatmeal cookies are lightly sweetened with honey since the apricots themselves provide some added sweetness, and a little salty bite from the pistachios to help balance things out. A well-balanced oh-so-healthy cookie that one could even have for breakfast… not that I would know anything about that.

This recipe is inspired by a cookie recipe from the ever-so-wonderful master of the kitchen, Amy Chaplin. A couple of years ago, my sister gave me Amy Chaplin’s cookbook as a gift for my birthday, and what a gift it was! I am a bit of a cookbook hoarder if you will. Open up my cupboards and you will find cookbooks galore from all sorts of different chefs. To be honest, I don’t cook out of many of them, but rather like to use them for new ideas and inspiration in the kitchen. But this particular book happens to be one of my favorites. Not only is it full of amazing recipes, but it’s educational as well, explaining the why and the how behind so many of her recipes which is what I love about it so much.

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Apricot Pistachio Oatmeal Cookies

Apricot Pistachio Oatmeal Cookies

Author: Stephanie Kay

These apricot pistachio cookies are a great make-ahead treat and I actually think they taste better the day after. They also store very well in the freezer, so go on a make that double batch you want.

  • Author: Stephanie Kay
  • Prep Time: 30 minutes
  • Cook Time: 15 minutes
  • Total Time: 45 minutes
  • Yield: 12 cookies 1x
  • Category: Cookies
  • Method: Baked
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Ingredients

  • 2 cups rolled oats
  • 1 cup raw cashews
  • 1 teaspoon cinnamon
  • 1/2 teaspoon baking powder
  • 1/2 teaspoon sea salt
  • 1 tablespoon vanilla extract
  • 1/4 cup honey
  • 1/2 cup coconut oil, melted
  • 1 egg
  • 1/2 cup pistachios, roughly chopped
  • 1/2 cup dried apricot, diced

Instructions

  1. Preheat oven to 350° F.
  2. In a food processor, add the 1 and 3/4 cups of the rolled oats. Pulse the oats until they are ground into a flour. Once completed, add them to a large mixing bowl, and the remaining 1/4 cup of rolled oats.
  3. Add the cashews to the food processor and grind them into a meal, about 1-2 minutes. You want to ensure your cashews are raw and unsalted. Add ground cashews to mixing bowl.
  4. Add baking powder, sea salt, cinnamon and stir well to combine into the flour mixture.
  5. To the dry mixture, add the melted coconut oil, honey, egg and vanilla extract. Stir well to ensure the dough is well combined, and add in pistachios and chopped apricots.
  6. The dough might seem a little dry at first, but it will be fine.
  7. Allow the dough mixture to sit for 10 minutes to ensure liquid is well absorbed, and as the coconut oil cools down the dough will stick together much better.
  8. Line a baking sheet with parchment paper and using a 1/4 cup of the dough mixture form into cookies and line the baking sheet.
  9. Bake for 15 minutes or until cookies are golden brown on the edges.
  10. Allow to cool before eating, and enjoy!

Nutrition

  • Serving Size: 1 cookie
  • Calories: 289 calories
  • Sugar: 13 grams
  • Fat: 17 grams
  • Carbohydrates: 29 grams
  • Fiber: 2 grams
  • Protein: 5 grams

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Mushroom Chicken Skillet

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This mushroom chicken skillet is a great batch cook meal for a week of lunches or a tasty weeknight dinner. 

Mushroom Chicken Skillet

 

When I was a kid, one of my favourite dishes included a secret ingredient – cream of mushroom soup. To be honest, it was a bit of an odd recipe, a curried beef casserole dish that was passed down from my grandmother to my mother, but I’m pretty sure it just came off the back of a Campbell’s soup label. (No offence, Mom.) Although it was an odd combination of ingredients, it seemed to work, and the creamy mushroom component was my favourite part of the dish, and this mushroom chicken skillet recipe is a little flavour of exactly that.

Mushrooms are a bit of an acquired taste, but love them or hate them they are one heck of a superfood. It is said that there are over 10,000 known varieties of mushrooms, many of which have been used around the world for years due to their availability and versatility.  Today in stores, we a limited to only a few varieties including; white button, portobello, crimini, oyster, shiitake, porcini and chanterelles, and depending on the variety, mushrooms are a rich source of fibre, vitamins, minerals and phytonutrients. Moreover, many mushrooms are known for healthy healing properties and have been used medicinally by cultures for over 6,000 years. Food is amazing!

 

Mushroom Chicken Skillet

 

Although mushrooms can technically be eaten raw, I don’t think it is the best use of their flavour. Cooking mushrooms concentrate their flavour and brings out notes of sweet earthiness. For this particular dish, I wanted to make a thick and rich mushroom broth without added cream or opening a can of Campbell’s soup. I used a small batch of crimini mushrooms because it is what I had on hand, but you could also use white button, shiitake, or chanterelles, or even better a combination of all of the above. I think this recipe would pair very well with some roasted potatoes or a simple side of steamed rice.

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Mushroom Chicken Skillet

Mushroom Chicken Skillet

Author: Stephanie Kay

I used cremini mushrooms for this mushroom chicken recipe, but you could use any type or combination of mushrooms you like.

  • Author: Stephanie Kay
  • Prep Time: 5 minutes
  • Cook Time: 40 minutes
  • Total Time: 45 minutes
  • Yield: 4 servings 1x
  • Category: Mains
  • Method: Baked
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Ingredients

  • 4 chicken breasts
  • 1 tablespoon butter
  • 8oz or 220g cremini mushrooms, diced (or a combination of types)
  • 1 small onion, minced
  • 2 cloves garlic, diced
  • 1.5 cups chicken or vegetable broth
  • 2 sprigs thyme
  • 1 sprig rosemary
  • 1 bay leaf
  • 2 tablespoon whole wheat flour or tapioca starch
  • Sea salt and pepper, to season

Instructions

  1. Pre-heat the oven to 400° F.
  2. In an oven-proof skillet on medium heat brown the chicken. Season all chicken breasts with salt and pepper on both sides. Add the butter to the pan, allow to melt and sear the chicken for 3 minutes per side.
  3. Once the chicken has been browned, remove it from the skillet and set it aside. You need to brown the chicken to ensure that it locks in the moisture during the cooking process.
  4. Once the chicken has been removed from the pan add a splash of broth to deglaze the bottom of the pan, about 2 tablespoons. The broth with help to remove any charred bits from the bottom of the pan, you want to keep this as it will add more flavour to the dish.
  5. When the pan has been deglazed, add the onion and garlic to the pan and allow to cook for 1-2 minutes until softened.
  6. Return the chicken to the pan, laying it evenly in the pan. Add mushrooms to the pan, scattering them around the chicken and cover with remaining broth.
  7. Add the thyme, rosemary and bay leaf and cover skillet. Transfer to the oven and bake for 20 minutes.
  8. When baking is complete, remove chicken from the skillet and set aside momentarily.
  9. Place the skillet with broth on the stovetop and bring to a boil. Bring the broth to a boil, and while whisking, add flour and reduce to a simmer. Cook the broth for 5-7 minutes, whisking often, or until a thick texture has been reached. Once the broth has reduced and thickened remove from the stove top.
  10. Return chicken to skillet to serve, or add chicken to a plate and top with warm mushroom sauce.
  11. Enjoy!

Nutrition

  • Serving Size: 1 serving
  • Calories: 270 calories
  • Sugar: 3 grams
  • Fat: 8 grams
  • Carbohydrates: 9 grams
  • Fiber: 1 gram
  • Protein: 41 grams

Keywords: baked, healthy, easy

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Chocolate Peanut Butter Cups

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Chocolate Peanut Butter Cups

Made with natural peanut butter and dark chocolate, these chocolate peanut butter cups are delicious and nutritious. Chocolate and peanut butter go together like Batman & Robin, Bert & Ernie, or Chandler Bing & Joey Tribbiani, so this healthy chocolate peanut butter cups recipe is the perfect combination for a tasty treat.

Chocolate Peanut Butter Cups

When I was a kid, I used to love Reese’s Peanut Butter Cups. Oh, the joy they would bring me. Not only is chocolate and PB a delicious combination, but poking your little finger through the middle of the cup made them oh-so fun to eat! I created this recipe a couple of weeks ago when I put myself on a little “sugar detox”. By no means am I addicted to sugar, but I had found myself cravings sweet treats a little more than usual. Things have been a little hectic for me lately, in the best way possible, but when the body goes through periods of stress it often leads to the cravings of more carbohydrate-rich foods and sweet treats, so I thought I would give myself and my palette a little reset.

What is so cool about the body, is that although carbohydrates are a primary source of fuel, meaning they give us energy, but the body also operates incredibly well on fat as fuel. In fact, the body loves to burn fat as fuel, but when we overload the body by carbohydrate-rich foods, it never really gets the chance to burn fat. Not only does fat burn well as energy, but it does not cause dips and spikes in our blood sugar the same way carbohydrates do, so it helps keep us fuller longer and provides better mental clarity. So when I created these chocolate peanut butter cups, I wanted to create an all-natural cup that was rich in healthy fats with limited sugar – voila!

Dark Chocolate Peanut Butter Cups

In these chocolate peanut butter cups, I’ve used a mixture of coconut oil and coconut cream (also known as coconut butter), both of which can easily be found in any grocery store or health food store. The type of cocoa powder you use in this recipe will have a big impact on the flavor, the darker or more raw the powder the deeper and richer the chocolate flavor will be. I’ve only used a small amount of maple syrup to sweeten this peanut butter cups recipe to keep the sugar content down, but if you wanted to add a little extra splash of syrup you certainly could.

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Chocolate Peanut Butter Cups

Chocolate Peanut Butter Cups

Author: Stephanie Kay

These chocolate peanut butter cups are made with peanut butter, however, you could also use almond butter or sunflower seed butter for a school-safe treat.

  • Author: Stephanie Kay
  • Prep Time: 45 minutes
  • Total Time: 45 minutes
  • Yield: 6 cups 1x
  • Category: Dessert
  • Method: By Hand
  • Cuisine: American
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Ingredients

  • 1/4 cup coconut oil
  • 1/4 cup coconut butter
  • 1/2 cup cocoa powder
  • 2 tablespoon maple syrup
  • 1/8 teaspoon sea salt + more for topping
  • 1/8 cup all-natural peanut butter

Instructions

  1. In small saucepan on the stovetop, heat coconut oil, coconut butter, cocoa powder, maple syrup and sea salt.
  2. Whisking frequently, allow to heat on low for 5-7 minutes until mixture begins to thicken in texture.
  3. While the chocolate sauce is heating, line muffin tins with baking cups. It will be easier to remove the peanut butter cups from the muffin tin by using these.
  4. Once the sauce has thickened, add 1/2 tbsp. of chocolate to the bottom of each muffin cup.
  5. Transfer the muffin tray to the fridge (or freezer) and allow to solidify, about 5 minutes.
  6. Once the bottom has solidified, remove the tray from the fridge and top eat cup with 1 tsp. of peanut butter. Use the back of the spoon or a small knife to spread it out evenly, leaving a small space around the edge of the cup.
  7. Once you have spread the nut butter, cover each cup with the remainder of the chocolate mixture; about 1.5 tbsp. per cup. You want to ensure you have added enough to cover the peanut butter.
  8. If the chocolate sauce has hardened while the cups were in the fridge, just heat it lightly on the stove for a minute.
  9. Once the cups are covered, sprinkle the tops with a little extra sea salt. This will bring out the chocolate flavour.
  10. Transfer the muffin tins back to the fridge for another 10 minutes until all of the chocolate has solidified.
  11. The cups can be eaten immediately, or stored in the fridge or freezer for later.
  12. Enjoy!

Nutrition

  • Serving Size: 1 cup
  • Calories: 181 calories
  • Sugar: 4 grams
  • Fat: 16 grams
  • Carbohydrates: 11 grams
  • Fiber: 3 grams
  • Protein: 2 grams

Keywords: dark chocolate, healthy, easy

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Stuffed Acorn Squash

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Stuffed Acorn Squash

Stuffing isn’t just for turkeys anymore! Squash is such a fun vegetable to use because there are so many varieties and endless ways to cook them, and this stuffed acorn squash recipe is a fun way to use them. Made with rice, kale, and bacon, this stuffed acorn squash recipe is a healthy and hearty fall dish!

Stuffed Acorn Squash

Over the past few years, I have become obsessed with squash. An ingredient that used to actually scare me has become a staple in my fall and winter diet.  Squash is such an incredibly versatile ingredient for two reasons; 1) there are so many different types and 2) there is so much you can do with them! Like many, I love a good butternut squash soup, but simply roasting these little gourd-geous (get it?) babies makes a great side dish as well.

I think the most overwhelming and intimidating part of cooking with squash is actually how to cut into them. Their hard and nutty exterior makes them appear difficult to work with, but truthfully that is not the case at all. Although I am a nutritionist, I am not a trained chef, and I actually learned to cook from my mother, watching the Food Network and looking up videos on YouTube. True story. So if you are unsure of how to do something in the kitchen, a quick google search can provide you with all of the answers you need. ( I mean, a ‘How to Cut Squash’ search on YouTube provides you with over 154,000 videos on the topic – problem solved.)

Stuffed Acorn Squash Recipe

After making my fair share of soups, stews, purees, and mashes, I decided to do something different and stuff my squash instead. The “stuffing” in this recipe is really simple and can easily be made with leftover rice, or any other leftover grain you have from the night before. Roasting the acorn squash before stuffing it makes it much more tender and easier to eat. In fact, you can eat the skin on the squash as well, no need to peel those little guys at all!

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Stuffed Acorn Squash

Stuffed Acorn Squash

Author: Stephanie Kay

This stuffed acorn squash recipe can easily be substituted for whatever you might have on hand; quinoa for rice, sausage for bacon and onions for leeks. Just use what you have and make the most it!

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 40 minutes
  • Total Time: 50 minutes
  • Yield: 4 servings 1x
  • Category: Mains
  • Method: Baked
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Ingredients

  • 2 acorn squash, halved and seeded
  • 1 tablespoon olive oil
  • 6 slices bacon
  • 1 large leek, diced
  • 2 cloves garlic, minced
  • 2 cups kale, roughly chopped
  • 1 cup rice, cooked
  • ¼ cup walnuts, roughly chopped
  • 2 tablespoons dried cranberries
  • ¼ cup vegetable or chicken broth
  • ½ teaspoon sea salt
  • ¼ teaspoon ground black pepper

Instructions

  1. Preheat the oven to 400° F.
  2. Cut the acorn squash in half, remove seeds and place on a baking sheet. Drizzle with olive oil, season with sea salt and transfer to the oven for 30 minutes or until tender.
  3. While the squash is cooking, prepare the stuffing.
  4. In a skillet on medium heat, cook bacon until brown but not crispy. Remove from pan and set aside.
  5. In the same skillet, remove the excess bacon fat, and cook the diced leeks for 3-4 minutes until tender, and add the minced garlic for final 30 seconds.
  6. Add the kale and broth to the pan and cook until the kale is tender, about 5 minutes.
  7. While the kale is cooking, dice the bacon into bite size pieces.
  8. Once the kale is cooked, stir in cooked rice, walnuts, dried cranberries and bacon. Remove from heat and set aside.
  9. When the squash are done cooking remove them from the oven and fill cavities with rice stuffing.
  10. Return stuffed squash to the oven for another 5 minutes.
  11. Serve warm and enjoy!

Nutrition

  • Serving Size: 1/2 squash
  • Calories: 436 calories
  • Sugar: 5 grams
  • Fat: 26 grams
  • Carbohydrates: 46 grams
  • Fiber: 5 grams
  • Protein: 10 grams

Keywords: healthy, easy

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Roasted Pork Chops with Spiced Apples

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A quick and easy roasted pork chops recipe with fragrant spiced baked apples.

Roasted Pork Chops with Spiced Apples

 

Apple season only comes around once per year, and when it does I make sure I stock up. Last weekend at the farmer’s market I was totally overwhelmed by all of the varieties of apples available that I wanted to buy them all. Luckily my farmer’s market is incredibly friendly and they allow me to eat to my heart’s content before I make a choice. (I mean, sampling is the point of shopping, is it not?!) So when I was looking for something to do with them my mind immediately went to pork, hence the creation of these roasted pork chops with spiced apples.

Apples make a great snack, and they are most certainly delicious in baked goods, but I find they are incredibly tasty in savory dishes as well. Pork and apple is a classic combination, so this is my twist on an old classic. Apples are often made into apple sauce as a condiment for pork loin or chops, but I wanted to keep it simple and roast the apples in the cooking process to showcase their beauty. To me, eating seasonally is the most delicious way to do it; fresh and simple.

 

Roasted Pork Chops Recipe with Spiced Apples

 

When buying pork, do your best to buy the best quality you can find. In fact, no matter what type of meat you are purchasing it is in your best interest, health-wise and sustainability-wise, to purchase meat from local farms, with ethically raised pastured animals and sustainable farming practices. Do your homework, ask questions shop around and find a local farm if you can.

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Roasted Pork Chops with Spiced Apples

Roasted Pork Chops with Spiced Apples

Author: Stephanie Kay

This roasted pork chops recipe call for Cortland apples, but you could use any apple variety you like. Try to pick apples that are in season and crisp to ensure that the apples can withstand the cooking temperature in the oven.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 15 minutes
  • Total Time: 25 minutes
  • Yield: 2 servings 1x
  • Category: Mains
  • Method: Roasted
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Ingredients

  • 2 pork chops
  • 1 tablespoon butter
  • 1 tablespoon Dijon mustard
  • 2 tablespoons olive oil
  • 1 teaspoon apple cider or red wine vinegar
  • 2 cloves garlic
  • 1 handful fresh sage leaves
  • 4 sprigs fresh thyme
  • 1/2 teaspoon sea salt
  • 1/4 fresh black pepper
  • 2 apples, Cortland, royal gala or fuji
  • 1/4 teaspoon cinnamon

Instructions

  1. Preheat the oven to 400°F.
  2. In a bag or container, make the marinade for the pork chops. Combine mustard, olive oil, vinegar, garlic, and two sprigs of thyme.
  3. Season the pork chops with sea salt and fresh pepper on both sides. IAdd the pork chops to the marinade and allow to marinade overnight or at least 30 minutes before cooking (if time permits).
  4. While the oven is heating, prepare your apples. Quarter, core and chop apples into small cube as evenly sized as possible. Add the apples to a bowl and toss with cinnamon and leaves of two remaining sprigs of thyme. Set aside.
  5. Remove the pork chops from marinade and press the sage leaves into each side for searing.
  6. In an oven-proof skillet melt butter on medium to high heat, and add pork chops to the pan and sear for 1-2 minutes per side. Just long enough to sear in the flavour.
  7. Add diced apples to the pan, toss gently to coat in any marinade, however it is not needed. They will be softned and cooked in the oven.
  8. Transfer the pan to the oven and roast for 10-12 minutes, until cooked through, and apples are tender but still crunchy.
  9. Serve with steamed vegetables and enjoy!

Nutrition

  • Serving Size: 1 chop
  • Calories: 561 calories
  • Sugar: 19 grams
  • Fat: 29 grams
  • Carbohydrates: 27 grams
  • Fiber: 5 grams
  • Protein: 48 grams

Keywords: oven-roasted, slow-roasted, easy, healthy

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Gluten-Free Pumpkin Pancakes

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Made with buckwheat flour, cinnamon, ginger, nutmeg, and cloves, these gluten-free pumpkin pancakes are filled with all of the flavors of fall. Whip up a batch of them this weekend for a festive weekend brunch or batch cook them and freeze them as a simple meal prep idea for a hearty weekday breakfast.

Gluten-Free Pumpkin Pancakes

 

Although they might be a Canadian staple, pancakes have a bad rap for being an unhealthy breakfast, and to be honest, I’d have to agree. Most pancakes are made with refined flour, refined oils, and lots of sugar (especially when they are of the boxed variety), so it’s no wonder why they are a less-than-ideal option. With that being said, there is a way to do any recipe well and any recipe poorly, so the good news is there is a way to have your (pan)cake and eat it too!

I wanted to create a gluten-free pancake using a high-quality / unrefined flour, so I turned to my good friend buckwheat flour. Buckwheat is such an under-utilized and appreciated grain; it is naturally gluten-free, rich in essential nutrients, rich in resistant fiber, and higher in protein content than most other grains. Although it is less popular in North America, it is a coveted grain in many parts of the world, and in fact the traditional flour for many French crêpe.

 

Gluten-Free Pumpkin Pancakes

 

These gluten-free pumpkin pancakes are a healthy option, but that does not mean they are meant to be eaten every morning! They are a welcomed treat on the weekend or a special holiday shared with people you love.

 

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Gluten-Free Pumpkin Pancakes

Gluten-Free Pumpkin Pancakes

Author: Stephanie Kay

These light and fluffy gluten-free pumpkin pancakes are quick and easy to make and full of pumpkin spice!

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 15 minutes
  • Total Time: 25 minutes
  • Yield: 10 pancakes 1x
  • Category: Breakfast
  • Method: Stovetop
  • Cuisine: American
  • Diet: Gluten Free
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Ingredients

  • 1 cup pumpkin puree, canned or homemade
  • ½ cup milk of your choice
  • 2 tablespoon butter or coconut oil, melted
  • 1 tablespoon maple syrup
  • 1 teaspoon vanilla extract
  • 1 lemon, juiced
  • 2 eggs
  • 1 cup light buckwheat flour
  • ½ teaspoon baking soda
  • ½ teaspoon sea salt
  • 1 teaspoon ground cinnamon
  • 1 teaspoon ground ginger
  • ½ teaspoon ground nutmeg
  • ½ teaspoon ground cloves
  • Butter or coconut oil, for cooking

Instructions

  1. In a large bowl, combine all of the wet ingredients; pumpkin puree, milk, butter or coconut oil, maple syrup, vanilla extract, lemon juice and eggs.
  2. Whisk well to combine. If you use coconut oil, and it hardens, don’t worry it with soften when you beat it together and cook the pancakes.
  3. In a separate bowl, combine all of the dry ingredients: buckwheat flour, baking soda, salt and spices.
  4. Form a well in the centre of the dry ingredients, and pour in the wet ingredients. Using a spatula, fold the wet ingredients into the dry ingredients. Dry not to overwork the batter.
  5. Heat a cast-iron skillet or pan on low-medium heat. Add a small amount of butter or coconut oil to the pan and allow to melt for cooking. The pan is hot enough when a drop of water will sizzle on the surface of the pan.
  6. Add a 1/4 cup of batter to into the centre of the pan, and allow to cook for 2-3 minutes. When the sides sizzle and the centre bubbles, the pancake is ready to be flipped. (The batter should make roughly 10 pancakes.)
  7. Flip and cook for another 60-90 seconds, until both sides are golden brown.
  8. Continue to make pancakes until all of the batter is gone. You can keep the cooked pancakes warm by placing them in an ovenproof pan and keeping them in the oven at 200° F.
  9. Serve pancakes warm with a drizzle of maple syrup and a good cup of coffee.
  10. Enjoy!

Nutrition

  • Serving Size: 1 pancake
  • Calories: 105 calories
  • Sugar: 4 grams
  • Fat: 4 grams
  • Carbohydrates: 15 grams
  • Fiber: 2 grams
  • Protein: 4 grams

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Slow Cooker Meatballs

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These Italian-style slow cooker meatballs are the perfect recipe for those nights when you want a heart-warming meal, but don’t feel like standing in front of the stove. Made with ground beef, spices and a rich tomato sauce, these slow cooker meatballs are full of flavour while being incredibly healthy at the same time!

slow cooker meatballs

 

Nothing goes together better than this perfect pair, and luckily there is a healthier way to do them. Conventional options are less than ideal, merely because store-bought noodles are made with refined white flours making them a less favourable choice. The good news is that spaghetti squash topped with slow-cooker meatballs is a very tasty alternative.

Now, if you have made spaghetti squash before, you are likely thinking “But Red, it gets all mushy and stringy!”. I know, I’ve been there too, but now I’ve got the secret. The trick to getting the most noodle-like spaghetti squash is the way you cut the squash itself. Most people cut their squash length-wise, but the trick is to cut the squash horizontally right down the middle. Doing so, helps to ensure you get long strands of noodles, and allowing the squash to cool a little before removing the strands ensures your noodles are less watery and mushy.

 

slow cooker meatballs

 

You can certainly make meatballs and sauce on the stovetop, and this recipe will work just as well for it, but doing them in the slow cooker its slightly less work, and helps to ensure the meatballs are nice and tender and allows the sauce to concentrate in flavours as it simmers all day. Just call me Nonna; “Mangia, mangia!”

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slow cooker meatballs

Slow Cooker Meatballs

Author: Stephanie Kay

This slow cooker meatballs recipe calls for ground beef, however, you could certainly use a combination of ground beef and ground pork if you prefer.

  • Author: Stephanie Kay
  • Prep Time: 30 minutes
  • Cook Time: 4 hours
  • Total Time: 4 hours 30 minutes
  • Yield: 4 servings 1x
  • Category: Main
  • Method: Slow Cooker
  • Cuisine: Italian
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Ingredients

Slow Cooker Meatballs:

  • 1 pound ground beef (or beef and pork mixture)
  • 1 tablespoon Dijon mustard
  • 1 egg
  • 1/2 teaspoon dried oregano
  • 1/4 teaspoon onion powder
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon sea salt
  • 1/8 teaspoon black pepper

Tomato Sauce:

  • 1 onion, diced
  • 2 cloves garlic, minced
  • 1 28oz can crushed tomatoes OR 1 (700ml) jar passata
  • 2 tablespoon tomato paste (optional, helps to thicken the sauce)
  • 1 teaspoon dried oregano
  • 1 teaspoon dried basil
  • 1 teaspoon dried thyme
  • 1/2 teaspoon crushed chillies

Spaghetti Squash (Optional):

  • 1 large spaghetti squash
  • 4-quart slow cooker or larger

Instructions

  1. Prepare the meatballs. In a bowl, combine all ingredients. Using your fingers work the mixture together; work only until all the ingredients are evenly combined.
  2. Roll meat mixture into balls (about golf ball size) and set aside.The mixture should make 18-20 meatballs.
  3. Prepare the sauce. In the slow cooker, add the diced onion and minced garlic at the bottom, cover with tomatoes, tomato paste, add spices, and stir to combine.
  4. Add the meatballs to the slow cooker, laying them out evenly throughout the sauce. Don’t worry if they aren’t submerged completely in the sauce, this will happen naturally as they cook.
  5. Cover the slow cooker and cook on low for 4-6 hours. The meatballs are ready when they are no longer pink. They should be done around 4 hours, but I typically allow them to simmer for up to 5-6 hours.
  6. While the meatballs are cooking, prepare your spaghetti squash. Preheat the oven to 400° F.
  7. Slice the squash in half. You cut it in half either way, but you get longer strands when you cut it horizontally.
  8. Using a large spoon, remove the seeds from each side of the squash. You are looking to remove the seeds and excess pulp, but not the flesh of the squash. (Note: The seeds can be kept for roasting for a snack!)
  9. Place the squash on a roasting tray and transfer to the oven. Cook for 30 to 45 minutes depending on the size of your squash. Check the squash after 30 minutes to gauge cooking.
  10. The squash is done cooking when you can pierce a fork thru the skin and the flesh separates easily into spaghetti-like strands. If the noodles are still a bit crunchy, return squash to the oven for another 10-15 minutes.
  11. When the squash is done cooking, use a fork to scrape out the flesh from the skin into strands. I find allowing the squash to cook for 5-10 minutes helps to more easily remove the strands.
  12. When the meatballs are done cooking, stir the sauce to make sure everything is well combined.
  13. Serve 3-4 meatballs with a dollop of sauce over strands of spaghetti squash.
  14. Enjoy!

Nutrition

  • Serving Size: 1 serving
  • Calories: 249 calories
  • Sugar: 12 grams
  • Fat: 5 grams
  • Carbohydrates: 21 grams
  • Fiber: 5 grams
  • Protein: 31 grams

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The Best Cooking Oils and Fats

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Walk into a grocery store today and there is an entire aisle dedicated to oils and cooking fats. From olive oil to canola oil, and from butter to coconut oil, there are more options than one could truly need. So which are the best fats for cooking? Let’s break down the best cooking oils and fats, what to use, what to avoid, and why.

The Best Cooking Oils and Fats

 

Types of Cooking Fat

There are two primary types of dietary fats; saturated and unsaturated. The difference between saturated and unsaturated fats can be found within their bond structure.

The bonds in saturated fats are, quite literally, more saturated. Saturated fats do not contain double bonds as each carbon (C) has two hydrogens (H), while unsaturated fats do contain double bonds. The presence of this double bond in the chain of carbons creates a more unstable structure in the fat. This is why saturated fats are found to be solid at room temperature, while unsaturated fats are found liquid at room temperature. For this reason, saturated fats are considered to be very stable, and less easily damaged by light, heat, and air, and therefore there is less chance of them going rancid. Alternatively, unsaturated fats (monounsaturated or polyunsaturated) are more susceptible to going rancid as they are more easily damaged by light, heat, and air. Here is a quick review:

  • Saturated Fats: Coconut oil, butter, ghee, and animal fats.
  • Unsaturated Fats: Two types depending on how unsaturated the bonds are; mono = one, poly = many.
    • Monounsaturated Fats: Olive oil, avocado oil, nut and seed oils.
    • Polyunsaturated Fats: Canola oil, safflower oil, soybean oil, cottonseed oil and corn oil.

There more unsaturated an oil is, the less ideal it is for heating and cooking, as they are very susceptible to oxidation and can become rancid fairly quickly. Most polyunsaturated oils (canola, soybean, cotton, corn, etc..) are, therefore, not ideal for cooking as they are industrially processed oils and a refined source of oil.

Think of it this way, if I gave you a canola seed and a cup of cream and 30 minutes on the clock; which one do you think you could turn into a source of cooking fat quicker? I’m pretty sure you could churn that cream to butter 100 times before you could even make a small dent in the canola seed.

When it comes to cooking, because you are heating the fats by grilling, sautéing, frying, or roasting, it is important to choose fats that are not easily damaged in the process. Here are 5 cooking fats to include in your kitchen.

 

Cooking Fat

 

The Best Cooking Oils and Fats

Here is a list of the best cooking oils and fats:

1. Butter

Butter is a traditional cooking fat that simply got a bad rap. Because butter is a saturated fat it is ideal for cooking with, however, does have a lower smoke point, and the other fats are listed below. When buying butter ensure you are buying the best quality butter from grass-fed cows making it a rich source of CLA, vitamin A, vitamin K, and vitamin D.

2. Coconut Oil

Coconut oil is roughly 90% saturated fat making it an ideal oil for heating and cooking. It is very stable, has a high smoke point, and its medium-chain triglycerides (MCT) fats are easily converted into a source of energy in comparison to other sources of fat.

3. Ghee

For people who are sensitive to dairy, ghee is a great alternative to butter. Ghee, also known as clarified butter, is made by simmering butter, which is churned from cream and removing the liquid residue. In doing so,  the milk constituents that can be bothersome (lactose and casein) have been removed. You can buy ghee in any grocery store, buy it online, or you can also make it yourself at home.

4. Animal Fats

Animal fats are the most natural and traditional form of cooking fats, and although many people (unfortunately) fear them today, they are one of the best sources of cooking fat. Pork fat (lard or bacon), beef fat (tallow), and duck fat are highly saturated and solid at room temperature, therefore, are very heat stable for cooking at high temperatures. So you can cook your bacon, then fry your eggs, and not feel bad about it.

5. Olive Oil

Olive oil is, in fact, a monounsaturated fat, and the only one on this list, as it does fairly well under medium to low cooking temperatures. Olive oil is best used as a dressing or seasoning, or in cooking methods at low temperatures like sautéing as it oxidizes quite quickly when overly heated. When buying olive oil, look for extra-virgin versions in dark glass bottles to avoid oxidization from light, and always store your olive oil in the pantry, never on top of the stove in order to keep it away from heat.

Roasted Pumpkin Soup

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Roasted Pumpkin Soup

Made with fragrant spices and freshly roasted pumpkin, this roasted pumpkin soup is filled with all of the flavours of fall!

Pumpkin Soup Recipe

 

Pumpkins are for more than just carving, pies and lattes! While making a pumpkin pie is as easy as running to the store to buy a can of purée, and carving just means looking for the biggest and baddest one, cooking with pumpkin means being a little bit more adventurous, and this roasted pumpkin soup does just that.

There are in fact 40 different varieties of pumpkin, and while some are great for decorating and carving jack-o’-lanterns, they are less than ideal for cooking as they have very little flavour. The best pumpkins for cooking are those that are sweet, colourful, and incredibly creamy in texture. Often referred to as “sweet pumpkins” or “sugar pumpkins” in stores or farmers’ markets, these are the best pumpkins for roasting, cooking, baking, grilling or puréeing.

Spiced Pumpkin Soup

When cooking with pumpkin, you can treat it like any other winter squash; simply slice it open, remove the seeds and roast, steam or bake it. Not only is the pumpkin flesh great for soups and stews, but the seeds make a healthy snack or soup topping. Simply bake them in the oven for a crispy, crunchy and savoury snack.

More Fall Soup Recipes:

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Pumpkin Soup Recipe

Roasted Pumpkin Soup

Author: Stephanie Kay

The spices in this roasted pumpkin soup are a suggested starting point. If you love spice, you can amp it up by adding more, or if you prefer less spice, you can dial them back for a more subtle flavour.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 1 hour
  • Total Time: 1 hour 10 minutes
  • Yield: 4 servings 1x
  • Category: Soup
  • Method: Stovetop
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Ingredients

  • 1.5kg-2kg edible pumpkin
  • 1 yellow onion, diced
  • 3 cloves garlic, minced
  • 1 tablespoon butter
  • 1 teaspoon ground coriander
  • 1 teaspoon ground cumin
  • 1/2 teaspoon crushed chillies
  • 1/4 teaspoon sea salt
  • 1 litre chicken or vegetable broth

Instructions

  1. Preheat the oven to 400° F.
  2. Roast the pumpkin. Keeping the flesh on, cut the pumpkin in half vertically and remove the seeds from each side. Once seeds have been removed, cut the pumpkin halves into two to make quarter slices.
  3. Place pumpkin on a baking tray and roast in the oven for 35-40 minutes until tender.
  4. Once the pumpkin is done roasting, remove it from the oven and allow to cool for 1-2 minutes before handling.
  5. When the pumpkin has cooled, using a knife or a spoon, remove the flesh from the skin. Discard the skin and set the flesh aside while you prepare the base for the soup.
  6. In a large pot on medium heat, heat butter and add onions to sauté for 3-4 minutes until translucent.
  7. Add the garlic, coriander, cumin and chillies to the pot and allow to cook for another 1 minute until garlic has softened and spices are fragrant. Season with sea salt.
  8. Add the roasted pumpkin flesh to the pot and stir to combine with onion mixture.
  9. Cover the pumpkin with stock, stir well, and cover to simmer for 20 minutes.
  10. Using an immersion blender, or in batches using a food processor/blender, puree the soup mixture until smooth.
  11. Season with more sea salt to taste if needed.
  12. Garnish with roasted pumpkin seeds and extra chilli flakes.
  13. Enjoy!

Notes

To roast the pumpkin seeds, simply remove cleanse and rinse the seeds to remove any added flesh, and pat to dry. Place them on a baking sheet with a small drizzle of olive oil, season with sea salt and bake at 300°F for 15-20 minutes until toasted golden brown.

Nutrition

  • Serving Size: 1 serving
  • Calories: 192 calories
  • Sugar: 18 grams
  • Fat: 4 grams
  • Carbohydrates: 41 grams
  • Fiber: 3 grams
  • Protein: 6 grams

Keywords: easy, halthy

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Roasted Delicata Squash

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A simple fall or winter side dish, this roasted delicata squash can easily feed a crowd for a warming cold-weather meal.

Roasted Delicata Squash

 

Not sure how to cook delicata squash? I’ve got you covered. This roasted delicata squash recipe is easy to make and allows to showcase all of the flavors of the squash itself. This recipe calls for the addition of crumbled goat cheese and a bit of parsley, however, you can certainly serve this roasted squash as is and still enjoy its delicious taste.

Roasting is just one of the many ways you can cook winter squash, it just happens to be my favorite way to cook delicata squash. With its pale yellow exterior and long length, this delicata squash more closely resembles its summer cousins. It is one of the smallest winter squash, and rather easy to cut and cook; with its very thin and tender skin, it is easily edible, so there is no need to peel it before or after roasting. However, if you are not a fan of the skin, it is easiest to remove the skin once cooked as its ribbed exterior can make it hard to peel. When picking your delicata squash, look for one with a dry hard surface and no bruises or bumps. Squash can be cooked as soon as they are harvested, or stored in a cool dry place for up to six months.

 

Roasted Delicata Squash

 

This roasted delicata squash recipe is a great addition to any dinner or toss it into a salad for an extra filling meal and a hearty fall touch.

More Squash Recipes:

 

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Roasted Delicata Squash

Roasted Delicata Squash

Author: Stephanie Kay

The addition of goat cheese and coriander give it a nice finishing touch, but the roasted squash is still lovely on its own.

  • Author: Stephanie Kay
  • Prep Time: 5 minutes
  • Cook Time: 30 minutes
  • Total Time: 35 minutes
  • Yield: 2 servings 1x
  • Category: Sides
  • Method: Roasted
  • Cuisine: American
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Ingredients

  • 1 delicata squash
  • 1 tablespoon olive oil
  • 1/8 teaspoon sea salt
  • Optional: Coriander and fresh goat cheese

Instructions

  1. Preheat the oven to 400°F.
  2. Chop the squash length-wise, remove the seeds and cut into 1/4 inch slices.
  3. Place the sliced squash in a roasting pan or a baking sheet and toss in oil and salt.
  4. Transfer to the oven and cook for 30-35 minutes until soft and slightly golden.
  5. To serve, top with chopped coriander and crumbled goat cheese.
  6. Enjoy!

Nutrition

  • Serving Size: 1 cup
  • Calories: 120 calories
  • Sugar: 6 grams
  • Fat: 7 grams
  • Carbohydrates: 18 grams
  • Fiber: 2 grams
  • Protein: 2 grams

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Blueberry Baked Oatmeal Bars

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Blueberry Baked Oatmeal Bars

Made with rolled oats, blueberries, almonds, and brown sugar, these blueberry baked oatmeal bars are the perfect meal prep idea for grab-and-go breakfasts for busy weekday mornings. Not only can they be made ahead of time, but they keep well in the freezer so you can make a batch and store them for months to come.

Blueberry Baked Oatmeal

Oatmeal is one of my favorite cold-weather breakfasts; it’s simple, filling and it’s incredibly versatile. Not only can you flavor oatmeal any way that you like, but there are so many different ways to cook it. From a traditional bowl of oatmeal to slow-cooker oatmeal to baked oatmeal and baked oatmeal bars, this recipe for blueberry baked oatmeal bars is just one of the many ways to make oatmeal for breakfast.

The Best Oats for Baked Oatmeal

When it comes to buying oats, there are basically a ba-jil-lion different types in the store, so I get how it can be rather confusing. Luckily, oatmeal is not as confusing as it seems, so here is a quick reference guide to your oatmeal aisle.

  • Steel-Cut Oats: Oat groats that have been cut into two or three pieces, also known as Irish or Scottish oats. Steel-cut oats form takes the longest to cook.
  • Rolled Oats: Also known as Old Fashioned Oats, rolled oats are groats that are steamed and rolled. This process helps the oats cook faster, by creating a greater surface area.
  • Quick Cooking: Quick-cooking oats are created by rolling the oat flakes thinner, and/or steaming them longer than rolled oats the quicker cooking
  • Instant Oats: Oats that are cut, pre-cooked, dried, steamed, and then flattened. Instant oats are the type of oats you find in pre-packaged pots or packages and because they have been the most processed are the least nutritious option.

When it comes to buying oatmeal, I always opt for rolled oats because they are faster and more convenient than steel-cut, but far less processed and have a better texture than quick-cooking oats. Plus, if you need to create quicker cooking oats, you can toss some rolled oats into the blender to chop them up a little to help cut down on cooking time.

 

I created these blueberry baked oatmeal bars as an alternative to making a pot of oatmeal in the morning for those days when you just don’t have time. They are meant to be a “handheld bowl of oatmeal”, so they have a softer and more tender consistency than a traditional bar. And they go pretty darn well with a good cup of coffee!

More Baked Oatmeal Recipes:

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Blueberry Baked Oatmeal Bars

Author: Stephanie Kay

These healthy baked oatmeal bars are quick and easy to make and store well in the freezer for months to come.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 30 minutes
  • Total Time: 40 minutes
  • Yield: 9 bars 1x
  • Category: Breakfast
  • Method: Baked
  • Cuisine: American
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Ingredients

Oatmeal Bars:

  • 3 cups rolled oats
  • 1/2 cup brown sugar
  • 1/4 cup almonds, chopped or sliced
  • 1 teaspoon cinnamon
  • 1 teaspoon baking powder
  • 1/2 teaspoon salt
  • 1 1/2 cups milk
  • 2 eggs
  • 2 tablespoons butter, melted, plus more for greasing
  • 1 teaspoon vanilla extract
  • 1 1/2 cups blueberries, fresh or frozen

Crumble Topping (optional):

  • 2 tablespoons butter
  • 2 tablespoons rolled oats
  • 1 tablespoon brown sugar
  • 1 tablespoon almonds, chopped or sliced

Instructions

  1. Preheat the oven to 350° F and grease a 9×9′ baking pan.
  2. In a large bowl, combine the dry ingredients; rolled oats, brown sugar, almonds, cinnamon, baking powder and salt, and stir to combine.
  3. In a medium bowl, combine the wet ingredients; milk, eggs, melted butter and vanilla extract, and whisk to combine.
  4. Add the wet ingredients to the dry ingredients and mix until well incorporated. Add blueberries and gently fold into the oatmeal mixture.
  5. Transfer the mixture to the greased baking pan, gently spreading it evenly into the pan with a spatula.
  6. Optional:  In a small bowl, combine the crumble topping ingredients and mix together with your hands until well incorporated, then gently scatter the topping over the top of the pan.
  7. Transfer baking pan to the oven to bake for 30-35 minutes until bars are cooked and the top is golden brown.
  8. Once cooked, removed from the oven, allow to cool slightly (5-10 minutes), and then slice into 9 even squares.
  9. The bars can be served immediately, stored in an airtight container in the fridge for 5 days or in the freezer for 3 months.

Nutrition

  • Serving Size: 1 bar
  • Calories: 241 calories
  • Sugar: 16 grams
  • Fat: 7 grams
  • Carbohydrates: 36 grams
  • Fiber: 4 grams
  • Protein: 7 grams

Keywords: healthy, baked, breakfast bars, vegetarian, gluten-free, easy

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Breakfast Egg Bake

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Breakfast Egg Bake

Packed with vegetables and breakfast sausage, this breakfast egg bake is a healthy and high-protein meal to start the day.

Breakfast Egg Bake

This recipe is really simple to prepare and incredibly versatile. It makes enough portions to feed you for the week (and then some), but can also easily be halved or quartered for a smaller baking dish and fewer servings. The egg bake calls for breakfast sausages for added protein, however, it can be removed to create a vegetarian option as well.

Breakfast – the best (and most rushed) meal of the day. If you read my most recent blog post, you will have noticed that breakfast can be a bit of a danger zone for many. Whether we are in a rush, hit snooze too many times, or just can’t be bothered to cook, we end up opting for convenient breakfast items that just don’t live up to their hype. My solution? A make-ahead breakfast egg bake!

I love breakfast, and if I had to choose to live on one food alone it would be eggs. They are just so versatile; hard-boiled, soft-boiled, scrambled, sunny-side up, over easy or poached, I mean what can they not do! I pretty much eat eggs for breakfast every day; they are incredibly filling, delicious and nutrient-rich to keep me fuelled for my day. Plus, because they are rich in protein, they are a perfect recovery food for me after my morning workout. Recently, my schedule has been busier than usual, so I’ve needed a quick breakfast that I can count on. Breakfast egg bake to the rescue!

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breakfast egg bake

Breakfast Egg Bake

Author: Stephanie Kay

The ingredients used in this breakfast egg bake are versatile and interchangeable, which is what makes it so convenient to make. You can use any vegetables you have on hand, white or sweet potatoes, and alter the recipe using bacon or none at all!

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 30 minutes
  • Total Time: 40 minutes
  • Yield: 6 slices 1x
  • Category: Breakfast
  • Method: Baked
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Ingredients

  • 1 large sweet potatoes, peeled and diced
  • 1 teaspoon olive oil
  • 1 red pepper, diced
  • 1/2 red onion, minced
  • 12 eggs
  • 4 breakfast sausages, or 2 regular sausage, casings removed
  • 2 cups spinach, roughly chopped
  • 1/2 teaspoon oregano
  • 1/2 teaspoon crushed chillies (optional)
  • Pinch sea salt
  • Butter or coconut oil, for greasing

Instructions

  1. Preheat the oven to 400° F. Grease a 9×12′ baking dish with butter or oil.
  2. Place peeled and diced sweet potatoes on a baking sheet, toss in olive oil, and roast for 20 minutes or until soft.
  3. While the sweet potatoes are baking, prepare the sausages and vegetables.
  4. In a skillet on medium heat, add sausage meat (casings removed) and cook until no longer pink. Set aside.
  5. In the same skillet, sauté the onion and pepper until soft, about 2-3 minutes. Season with sea salt.
  6. Once onion and peppers are soft, add the chopped spinach, oregano and chillies. Cook for another 1 minute until spinach is wilted and spices are fragrant.
  7. Prepare the eggs. Into a large bowl, crack eggs into a bowl and whisk them well to combine.
  8. Once sweet potatoes are done cooking, remove them from the oven.
  9. Add the potatoes, vegetables mixture and sausages to the baking dish. Cover with whisked eggs.
  10. To ensure everything is well combines, give the dish a little stir.
  11. Transfer the baking dish to the oven and bake for 20-25 minutes, until eggs are set in the middle.
  12. Serve warm or cold. The dish can be stored covered in the fridge for 3-4 days.
  13. Enjoy!

Nutrition

  • Serving Size: 1 slice
  • Calories: 221 calories
  • Sugar: 2 grams
  • Fat: 14 grams
  • Carbohydrates: 7 grams
  • Fiber: 1 gram
  • Protein: 17 grams

Keywords: sausage, easy, healthy

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Crispy Oven Fries

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Crispy Oven Fries

Learn how to make crispy oven fries without any frying at all!

Crispy Oven Fries

For years I have been trying to figure out how to make healthy fries at home. I’ve tried more oil. I’ve tried more salt. I’ve tried different oven temperatures, but no avail. Thankfully, I think I have finally mastered homemade, crunchy, and crispy oven fries, without any frying at all.

French fries and I have a tumultuous love affair; I love them and they hate me. I kid. French fries love me, I mean who doesn’t? (Also joking about that. Kind of.) ANYWAY, as a girl who grew up in Quebec french fries were something I ate as a special treat and therefore hold a special place in my heart. Be it a frite sauce at the local Casse-Croûte, the thick skin-on fries with my hot dog at Valentine, the golden beauties in my poutine to fuel my day of skiing,  or a galvaude at the local hockey rink (you’ll need to see this one to believe it), I’ve had my fair share of fries. So, after much research and investigation, I decided I needed to figure out the secret to crispy healthy oven fries at home. And by golly did I ever do it! Turns out there are two secrets to crispy oven fries: 1) the type of potato, and 2) the hidden secret of the pre-soak.

How To Make Crispy Fries in the Oven

Learn how to make crispy baked oven fries in 6 simple steps:

  1. Pick the Potatoes: The best potatoes to make crispy oven fries are russet potatoes; golden brown in color, crisp on the outside, fluffy on the inside, and not too oily.
  2. Slice the Potatoes: Slice the potatoes into thin, evenly-sized, fries. For extra crispiness, it is best to leave the skin on, however, you can remove it if needed.
  3. Soak the Potatoes: Once sliced, soak the potatoes in cold water for at least 30 minutes. The soaking process helps to remove excess starch, naturally found in the potatoes, which results in crispier fries.
  4. Dry the Potatoes: Once soaked, dry the potatoes well with a tea towel or paper towel. Any excess water will cause the potatoes to steam and result in soggier fries.
  5. Season the Potatoes: Before adding the fries to the oven, season them with oil, salt, and any additional herbs and spices of your choice.
  6. Bake the Potatoes: Once seasoned, place the sliced potatoes on a large baking sheet, being careful not to crowd the pan, and then transfer them to the oven to bake until golden and crispy.

Once baked, these oven fries are best served immediately for ultimate crispiness and deliciousness!

Baked Crispy Oven Fries

As for the type of potato, in my opinion, the best potatoes to make fries are russet potatoes; golden brown in color, crisp on the outside, fluffy on the inside, and not too oily.  As for the pre-soak, it turns out it is the starch in the potato that interferes and stops the fries from becoming crispy when you cook them. Therefore, by soaking the potato slices in water overnight (or for a few hours), removes the troublesome starch which will help the fries achieve the perfect crispness!

What to Serve with Crispy Oven Fries:

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Crispy Oven Fries

Crispy Oven Fries

Author: Stephanie Kay

Just because you are trying to be healthy doesn’t mean you can’t have fries! Swap these crispy oven fries for regular potatoes at any weeknight meal to help please the whole family.

  • Author: Stephanie Kay
  • Prep Time: 1 hour
  • Cook Time: 40 minutes
  • Total Time: 1 hour 40 minutes
  • Yield: 6 servings 1x
  • Category: Sides
  • Method: Baked
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Ingredients

  • 4 russet potatoes
  • 2 tablespoon olive oil
  • 1 teaspoon sea salt

Instructions

  1. Using a sharp knife, cut the potatoes into 1/4″ sticks. I like to leave the skin on but you can peel them if you want.
  2. In a large pot or bowl, soak the cut potatoes in water overnight or for a minimum of 1 hour.
  3. Once the potatoes have soaked, strain off the water and dry the potatoes sticks with a tea towel or paper towel. The more water you can remove, the better they will cook.
  4. Preheat the oven to 425°F.
  5. Once dried, toss the potatoes in olive oil to ensure they are evenly coated and season with sea salt.
  6. Place the potatoes on the baking sheet, spreading them out as evenly as possible.
  7. Transfer the pan to the oven and bake for 40 minutes, turning the fries once.
  8. At the end, I like to broil the potatoes for 2-3 minutes (depending on your oven) to help crisp them up a little more.
  9. Season with additional sea salt if needed.
  10. Serve warm and enjoy!

Nutrition

  • Serving Size: 1 serving
  • Calories: 228 calories
  • Sugar: 1 gram
  • Fat: 7 grams
  • Carbohydrates: 39 grams
  • Fiber: 3 grams
  • Protein: 5 grams

Keywords: oven, easy, healthy

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Slow Cooker Butter Chicken

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Slow Cooker Butter Chicken

This slow cooker butter chicken packs maximum flavor, while requiring minimal effort.

slow cooker butter chicken

With fall right around the corner, it’s time to start thinking about those batched cooked, warming meals; slow cooker butter chicken to the rescue! I’m typically not a huge fan of slow cookers, only because I love to cook, but sometimes you need to work with the time (or limited time) you’ve got and a slow-cooked meal is a perfect way to get a healthy dinner on the table with minimal effort. With the right combination of flavors, and just the right amount of time, you can create a healthy family meal, even when you are out of the house!

Curries are one of my favorite fall and winter dishes. The blend of warming spices in a big rich bowl of broth always has me coming back for more. Traditional curries are normally made with a plethora of delicious spices, but for this slow-cooker butter chicken recipe, I wanted to throw together (literally) something simple that you could create with pantry staples without running to the spice aisle of your local grocery store.

Most curries contain a dairy product, be it in the form of cream or yogurt, but the base of this recipe was created to be completely dairy-free so that everyone can enjoy it. If you want to add a good dollop of yogurt at the end, you are more than welcome to, it can provide an added creaminess and richness to the dish.

slow cooker butter chicken

This simple slow cooker butter chicken recipe makes a delicious Sunday night dinner, or it’s a great recipe to whip up for a week’s worth of lunches.

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slow cooker butter chicken

Slow Cooker Butter Chicken

Author: Stephanie Kay

Made with coconut milk and curry powder, this slow cooker butter chicken is packed full of flavour, while being dairy-free and gluten-free for everyone to enjoy.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 5 hours
  • Total Time: 5 hours 10 minutes
  • Yield: 4 servings 1x
  • Category: Main
  • Method: Slow Cooker
  • Cuisine: Indian
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Ingredients

  • 1 1/2 pounds chicken breast or thighs, cubed
  • 1 yellow onion, diced
  • 2 cloves garlic, minced
  • 1 (14oz) can full-fat coconut milk
  • 2 tablespoon tomato paste
  • 1 tablespoon curry powder
  • 1 teaspoon ginger, grated ( or 1/2 teaspoon ginger powder)
  • 2 cups fresh spinach
  • 1/2 teaspoon sea salt
  • 1/2 cup plain yogurt (optional)

Instructions

  1. In a slow cooker, add onion and garlic to the bottom of the pot. Add cubed chicken, coconut milk, tomato paste, curry powder, ginger and sea salt.
  2. Stir well to combine to make sure chicken is well coated with seasoning.
  3. Cover and cook on low for 5 hours, or up to 8 hours.
  4. When the curry is done cooking, before serving, stir in spinach and yogurt (optional) and allow to cook another 10-15 minutes on low until they have cooked into the mixture. You can help it by stirring if needed.
  5. Serve warm with a side of rice.
  6. Enjoy!

Nutrition

  • Serving Size: 1 serving
  • Calories: 346 calories
  • Sugar: 3 grams
  • Fat: 17 grams
  • Carbohydrates: 8 grams
  • Fiber: 2 grams
  • Protein: 40 grams

Keywords: creamy, healthy, dairy free, coconut, crockpot

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Chocolate Almond Smoothie Bowl

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Chocolate Almond Smoothie Bowl

This chocolate almond smoothie bowl is a healthy yet decadent breakfast that tastes like dessert!

Chocolate Almond Smoothie Bowl

Smoothie bowls are the easiest way to turn a simple drink into a proper meal, and what better way to do it than a chocolate almond smoothie bowl! I think smoothies can be a really healthy breakfast and a great option when you are on the go, but there is something so much more satiating about sitting down to eat a meal. I love the taste of smoothies, but I’ve never really enjoyed the process of drinking my breakfast; it’s very anticlimactic for me. I want to drink my coffee and eat my food.

On the mornings when I am in a rush after my workout, smoothies bowls are my go-to breakfast. You can pack a ton of nutrition into these little bowls but still whip them up in a hurry. I’ve previously shared my go-to recipe for my green smoothie bowl, but sometimes you just want something with a little chocolate. So why not do it at breakfast? The secret ingredient to any smoothie bowl is a frozen banana. You can certainly use a fresh banana, but using a frozen banana helps to provide a thicker consistency and keep the bowl nice and cold.

And finally, it’s important to remember that your breakfast smoothie or smoothie bowl should always be well-balanced. By ensuring it has a good source of protein, carbohydrates, and healthy fat it will help to balance your blood sugar, which keeps you fuller longer and reduces cravings. Learn how to master your morning smoothie and you’ll never miss a breakfast beat.

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Chocolate Almond Smoothie Bowl

Chocolate Almond Smoothie Bowl

Author: Stephanie Kay

The toppings for this chocolate almond smoothie bowl are completely optional. Feel free to mix and max the toppings to create the smoothie bowl of your liking.

  • Author: Stephanie Kay
  • Prep Time: 5 minutes
  • Total Time: 5 minutes
  • Yield: 1 serving 1x
  • Category: Smoothie
  • Method: Blender
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Ingredients

  • 1 frozen banana
  • 1 tablespoon almond butter
  • 1 teaspoon coconut oil (optional)
  • 1/2 cup almond milk
  • 1 scoop chocolate protein powder
  • Optional Toppings: Almonds, granola, cocoa nibs, banana, goji berries, seeds

Instructions

  1. In a blender, combine banana, almond butter, coconut oil, protein powder and milk. (Always start with less liquid and add as required.)
  2. Blend until smooth and add more liquid if mixture is too thick. You’re looking for a soft-serve ice cream consistency, thick enough to eat with a spoon.
  3. Pour mixture into a small bowl, and sprinkle with toppings of your choice.
  4. Enjoy!

Nutrition

  • Serving Size: 1 smoothie bowl
  • Calories: 351 calories
  • Sugar: 15 grams
  • Fat: 16 grams
  • Carbohydrates: 32 grams
  • Fiber: 6 grams
  • Protein: 25 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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