Stephanie Kay Nutrition

Real Food for Real Life

Sea Salt Plantain Chips

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Sea Salt Plantain Chips

Salty, crispy and crunchy, these oven-baked sea salt plantain chips are equally delicious and good for you.

sea salt plantain chips

Like most people, I enjoy chips. Back in the day, I used to love grabbing a bag of All Dressed Ruffle, a Diet Coke and settle into the couch to watch a good movie. Oh my, how times have changed! Because I am now older, and wiser, I know better and these types of food don’t come into my home or too close to my mouth for that matter. But that doesn’t mean that I’ve lost the desire for chips, I just do it very differently, like these sea salt plantain chips.

Like many Canadians, plantains were not a staple food in my household as I grew up. In fact, I probably didn’t know what a plantain was until I was well into my twenties. I’m not a picky eater, I love food, and will pretty much try anything once, so when I was offered my first plantain at a small Caribbean restaurant while I was at University in Montreal I was all in. Since then I’ve eaten my fair share of plantains, and tried cooking my own at home, but have really taken a liking to sea salt plantain chips! They are crisp, they are crunchy and the perfect balance of a salty and savoury snack idea.

You’ve probably seen plantain in the grocery store, and much like I used to, walked by them thinking “Who buys those things?”. (Well, now you know the answer.) Plantains are typically found in the produce section of the grocery store, and look much like overgrown bananas. They are in fact banana’s slightly larger, less sweet and starchier cousin. Unlike bananas they are not eaten raw, but treated as a vegetable and cooked before eating, much like you would cook a potato. In many cultures, they are baked or fried and served as a starch with meals, or sometimes even as a dessert.

sea salt plantain chips

Plantains can be found green, yellow or even black, and most grocery stores sell a mix of colours. When it comes to which colour to choose, it totally depends on how you plan on using it! The more green, the less ripe and the more yellow, the riper the plantain is. When it comes to plantain chips, the greener the plantain the better. They are easier to slice and provide a more crisp and crunchy texture! Sea salt plantain chips can easily be found in grocery stores, however, they are often loaded with excess refined oils, so making your own is typically the best option. You can really add any spices you like to create any flavour you like; be it simple sea salt or garlic and onion. I’ve created two versions of these sea salt plantain chips but feel free to experiment and create your favourite versions at home!

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Sea Salt Plantain Chips

Sea Salt Plantain Chips

Author: Stephanie Kay

These baked plantain chips are so simple to make and are the perfect alternative to traditional chips! Sea salt plantain chips can be eaten on their own or go well dipped in guacamole, salsa or some spicy hummus.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Yield: 1 plantain 1x
  • Category: Snack
  • Method: Baked
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Ingredients

Sea Salt Plantain Chips:

  • 1 green plantain
  • 1 teaspoon coconut oil, melted
  • 1/4 teaspoon sea salt, plus more if needed

Smokey Plantain Chips:

  • 1 green plantain
  • 1 teaspoon coconut oil, melted
  • 1/4 teaspoon sea salt, plus more if needed
  • 1/2 teaspoon paprika

Instructions

  1. Preheat the oven to 375° F.
  2. Using a sharp knife, cut the ends of the plantains and score the length of the plantain skin. Score the skin lightly, without cutting into the plantain, this will help to remove it.
  3. Once scored, peel back the green skin, much like you would with a banana, to remove all of the peel.
  4. Thinly slice the plantains into rounds, keeping the slices as consistent as possible. The thinner they are the crispier they will cook.
  5. Separate the slices evenly into two bowls.
  6. For the simple sea salt flavour, toss the plantains in the melted coconut oil and sea salt.
  7. For the smokey version, toss the plantains in the melted coconut oil, sea salt and paprika.
  8. On a baking sheet, lay out the plantains evenly. If needed, season with more sea salt now.
  9. Bake plantains in the oven for 18- 20 minutes, keeping a watchful eye to ensure they do not burn. (The time may vary depending on oven, so you may need to leave them slightly longer.)
  10. The plantains should be well toasted but not overly brown or burnt.
  11. You can serve these immediately warm, or allow them to cool and store them in an air-tight container.
  12. They can be stored for 2-3 days, but any longer will start to lose their crispness.
  13. Enjoy!

Nutrition

  • Serving Size: 1/2 plantain
  • Calories: 101 calories
  • Sugar: 1 gram
  • Fat: 5 grams
  • Carbohydrates: 15 grams
  • Fiber: 1 gram
  • Protein: 0 grams

Keywords: baked, healthy, easy, whole30, paleo

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Asian Chicken Lettuce Wraps

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Asian Chicken Lettuce Wraps

Made with ground chicken, these healthy Asian chicken lettuce are quick and easy to make, and full of flavor.

Asian Chicken Lettuce Wraps

Asian chicken lettuce wraps are a popular restaurant choice, and although I’ve ordered them many times myself, it’s so easy to make a healthier version at home. Although restaurant versions might seem like an ideal option, they can actually still be a little troublesome. How? The sauce, it always comes down to the sauce. Whether it’s the restaurant’s sauce or the sauce found in the grocery store, those little guys are too often loaded with sodium and a ton of added sugar. Despite the fact it might seem virtually impossible to re-create those taste bud exploding sauces at home, I assure it is quite simple. In fact, it isn’t that hard at all.

When done well, lettuce wraps are a great choice because they are loaded with protein, fresh veggies, and a ton of flavor. I think they make a great appetizer for a party or main dish for a family dinner. Not only are they tasty, but ready in 30 minutes or less, making them the perfect weeknight meal.

When it comes to meat, you can honestly use any type you like. I opted for ground chicken because it’s what I had on hand, but ground beef or chicken strips would work just as well. But no matter what you use, ensure that you are using the best quality meat that you can get your hands on; local free-range or grass-fed are always the best options.

Asian Chicken Lettuce Wraps

But first, let’s make these Asian chicken lettuce wraps! 

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Asian Chicken Lettuce Wraps

Asian Chicken Lettuce Wraps

Author: Stephanie Kay

This Asian chicken lettuce wrap recipe calls for ground chicken, however, you could easily use sliced chicken or any other ground meat you like.

  • Author: Stephanie Kay
  • Prep Time: 20 minutes
  • Cook Time: 10 minutes
  • Total Time: 30 minutes
  • Yield: 4 servings 1x
  • Category: Mains
  • Method: Stovetop
  • Cuisine: Asian
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Ingredients

Chicken:

  • 1 pound ground chicken
  • 1 tablespoon coconut oil or olive oil
  • 4 cloves garlic, minced
  • 2″ fresh ginger, grated or minced
  • 3 spring onions, chopped
  • 2 tablespoons soy sauce or tamari (gluten-free)
  • 2 teaspoons honey
  • 2 teaspoons sesame oil
  • 1/2 teaspoons crushed chilli flakes (optional)
  • 1 lime, juiced

Toppings:

  • 1 head iceberg or boston lettuce
  • 2 carrots, julienned
  • 1/4 red cabbage, julienned
  • 1 red bell pepper, julienned
  • 1 cup bean sprouts
  • Handful coriander
  • Fresh lime, quartered

Instructions

  1. In a bowl, stir together tamari, honey, sesame oil and lime juice. Set aside.
  2. In a pan, heat coconut oil on a medium heat and add the garlic, ginger, and green onion. Cook gently, stirring occasionally for about 2 minutes.
  3. Add the ground chicken to the pan and cook until chicken is no longer pink, about 5 minutes.
  4. Add the marinade mixture to the pan and allow to cook for another 1-2 minutes until well combined. (I like to let my chicken go an extra couple of minutes because I like it a little crispy in the pan, but the texture is up to you.)
  5. Once the chicken is cooked, remove the pan from the heat and set aside to serve.
  6. To serve, spoon about 1/4 cup of the mixture into a large lettuce leaf and serve with the toppings of your choice. (I like to keep my vegetable toppings raw for extra crunch and texture, but certainly gently stir-fry them and add them cooked if you prefer.)
  7. Serve warm and enjoy!

Nutrition

  • Serving Size: 1 serving
  • Calories: 326 calories
  • Sugar: 13 grams
  • Fat: 16 grams
  • Carbohydrates: 29 grams
  • Fiber: 8 grams
  • Protein: 25 grams

Keywords: ground chicken, healthy, easy

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Chocolate Zucchini Bread

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Chocolate Zucchini Bread

Moist and chocolatey, this healthy chocolate zucchini bread recipe is a delicious snack or on-the-go breakfast!

Chocolate Zucchini Bread

Now, I am not a baker, but after a total of 4 attempts at this healthy chocolate zucchini bread recipe, I think I’ve finally nailed it! I really wanted to create a recipe that was gluten-free and free of refined sugars, to make it a healthier option for everyone, which is why it probably took me so many tries to nail.

If you have never heard of or used buckwheat, well today is your lucky day! Although often referred to as a grain, buckwheat is actually a fruit seed and a member of the rhubarb family. Because of this buckwheat is often referred to as a pseudo-grain, and is commonly found in its whole groat or flour format. Buckwheat is an extremely versatile ingredient, as it can be ground into flour, made into noodles or pancakes, added to salads or any granola recipe. Buckwheat is naturally gluten-free making it an ideal alternative to traditional flours, and also provides a nutty flavor to any recipe. In addition to the buckwheat flour, I’ve used oat flour (simply made by grinding old-fashioned rolled oats in a blender) as the base for this recipe. It is important to note that oats are in fact inherently gluten-free, however, they often become cross-contaminated in processing and packaging. Therefore it is important to look for certified gluten-free rolled oats whenever you are purchasing them. (This happens to be one of my favorite brands.)

Chocolate Zucchini Bread Recipe

And finally, I’ve sweetened this healthy chocolate zucchini bread with a simple banana and some honey. I think it is always best to use natural sweeteners as much as possible in order to limit our consumption of refined sugars, and this combination does just the trick. If you are out of honey, maple syrup would work just fine as well, and if you wanted to sweeten it slightly for kids (or yourself), some dark chocolate chips would go a long way. 

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Chocolate Zucchini Bread

Healthy Chocolate Zucchini Bread

Author: Stephanie Kay

This healthy chocolate zucchini bread recipe is made with rolled oats, buckwheat flour, olive oil and sweetened with honey, making it a healthy snack idea or easy breakfast.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 40 minutes
  • Total Time: 50 minutes
  • Yield: 12 slices 1x
  • Category: Baked Good
  • Method: By Hand
  • Cuisine: American
  • Diet: Gluten Free
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Ingredients

  • 1 cup oat flour*
  • 2/3 cup buckwheat flour*
  • 1 1/2 cup shredded zucchini, lightly packed (1 small zucchini)
  • 1 1/2 teaspoons baking powder
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon salt
  • 3 tablespoon cocoa powder
  • 1/4 cup walnuts, chopped (optional)
  • 1/3 cup honey
  • 1 large banana
  • 3 eggs*
  • 1/4 cup olive oil
  • 1 teaspoon vanilla extract
  • Coconut oil, for greasing

Instructions

  1. Preheat oven to 400° F.
  2. In large bowl, combine the oat flour (see note below), buckwheat flour, baking powder, baking soda, salt and cocoa powder.
  3. Using a food processor, combine banana and honey and puree until smooth. (You could also mash it with a fork if you don’t have a food processor.) The banana and honey mixture will serve as a natural sweetener in the bread.
  4. In a separate small bowl, add cracked eggs, banana mixture, olive oil and vanilla extract.
  5. Add the wet mixture to the dry mixture, as well as shredded zucchini, and stir well to combine.
  6. Add the chopped walnuts. (You can use any nuts you like, or omit them all together.)
  7. Using a loaf pan, grease the edges with a teaspoon of coconut oil to ensure the loaf does not stick. You could also use parchment paper as an alternative.
  8. Pour bread mixture into the pan and ensure the batter is evenly spread.
  9. Place into the oven for 35-40 minutes, or until middle is cooked through. Use a toothpick to test the centre, when it comes out clean the bread is done.
  10. Let the bread cool in the loaf pan for 10 minutes, then transfer it to a wire rack to cool for 20 minutes before slicing.
  11. Serve warm and enjoy!

Notes

OAT FLOUR: Oat flour can be made at home using old-fashioned whole rolled oats. Simply process them in a blender or food processor until well ground and a flour-like texture is formed. One cup of oats will create one cup of oat flour.

BUCKWHEAT FLOUR: If you don’t have buckwheat flour, feel free to use all-purpose flour or a 1-to-1 gluten-free flour.

EGG: This recipe can also be made completely vegan by using a “chia seed egg” to replace the eggs. One “chia egg” is simply made by combining 1 tbsp. chia seeds into one 3 tbsp. water, and leaving it for 5-10 minutes until it becomes gelatinous in texture. In the case of this recipe, to replace 3 eggs you would need 3 tablespoons chia seeds mixed with 9 tablespoon of water.

Nutrition

  • Serving Size: 1 slice
  • Calories: 175 calories
  • Sugar: 10 grams
  • Fat: 9 grams
  • Carbohydrates: 23 grams
  • Fiber: 2 grams
  • Protein: 5 grams

Keywords: healthy, gluten-free, banana, easy

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Chimichurri Sauce

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Packed full of flavour, while being quick and easy to make, this chimichurri sauce recipe is the perfect condiment for grilled meat.

Chimichurri Sauce Recipe

This simple chimichurri sauce, or magic green sauce if you will, doesn’t require much skill in the kitchen. As long as you can locate the ingredients and add them to a blender, that is pretty much all you need to be able to do. I made this sauce of a more traditional style, but if you had other fresh herbs on hand, like mint or basil, you could certainly add those too.

What is Chimichurri Sauce?

Chimichurri is an uncooked sauce that is made of parsley, garlic, olive oil, oregano and red wine vinegar. Chimichurri sauce is traditional to Argentinean and South American cuisine and is commonly served with grilled meat. Although there are more traditional recipes, there are many variations of this simple dish.

How to Make Chimichurri Sauce

The best thing about Chimichurri sauce is that it’s incredibly easy to make. Here’s how to make chimichurri in three simple steps:

  1. Prepare Ingredients: Roughly chop the parsley and peel the garlic cloves.
  2. Combine Ingredients: Add the parsley, garlic, olive oil, oregano and vinegar to a blender.
  3. Blend Ingredients: Turn on the blender and purée until smooth.

That’s it! Once blended, chimichurri sauce can be served immediately, stored in an airtight container in the fridge for up to a week, or frozen for up to a month.

What to Serve with Chimichurri Sauce

The reason I love chimichurri sauce so much is that there are two major misconceptions when it comes to healthy eating; 1) eating clean means no flavour, and 2) creating flavour is really complicated.

Of course, slow-cooked, marinated and braised dishes are an amazing way to pack a lot of flavour into meals, but truth be told, we don’t always have time for that. And most of the time, we just need to get things on the table. I am not unlike anyone else; my life can get busy and hectic and making elaborate meals every night is absolutely not realistic. So a simple trick I like to do it keep pre-made sauces on hand so that when the time comes, I can whip a meal up really quickly. There are actually lots of store-bought sauces that you can buy that are very healthy (be it pestos, hot sauces, hummus, or dressings), however, I think making it at home is always the best option.

 

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Chimichurri Sauce Recipe

Simple Chimichurri Sauce

Author: Stephanie Kay

This chimichurri sauce calls for a specific combination of herbs, however, you can mix it up with anything you have on hand.

  • Author: Stephanie Kay
  • Prep Time: 5 minutes
  • Total Time: 5 minutes
  • Yield: 16 servings 1x
  • Category: Sauce
  • Cuisine: South American
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Ingredients

  • 2 cloves garlic
  • 1 shallot
  • 1 1/2 cup parsley or cilantro (or use a mixture), thick stems removed
  • 1/2 teaspoon crushed chillies
  • 2 tablespoon fresh oregano (or 1 tbsp. dried)
  • 1/4 cup red wine vinegar
  • 1/2 – 3/4 cup olive oil
  • 1/4 teaspoon sea salt

Instructions

  1. In a food processor, combine the parsley/cilantro leaves, garlic and shallots, and process until well minced.
  2. Add oregano, chillies, sea salt and red wine vinegar, and process for another 30 seconds.
  3. In small batches, add the olive oil until desired consistency is reached.
  4. You want the sauce to be velvety, but not runny.
  5. Store in a glass jar in the fridge for up to one week.
  6. Serve with meats, potatoes or as a simple salad dressing.
  7. Enjoy!

Nutrition

  • Serving Size: 1 tablespoon
  • Calories: 65 calories
  • Sugar: 0 grams
  • Fat: 7 grams
  • Carbohydrates: 1 gram
  • Fiber: 0 grams
  • Protein: 0 grams

Keywords: easy, healthy

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Homemade Vanilla Almond Milk

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Learn how to make homemade vanilla almond milk with this quick and easy recipe!

homemade vanilla almond milk

 

With the increase in dairy allergies and intolerances, the need for milk alternatives has become increasingly common. Fortunately, there are now so many alternatives available on the market from almond milk to hemp milk, oat milk, soy milk, rice milk, and coconut milk. With that being said, like most pre-made foods, most store-bought milk alternatives have many additives and preservatives that make them less than ideal-choices. So, here is a simple recipe for vanilla almond milk that you can make at home!

Making almond milk (or any nut milk) at home is so simple and tastes so much better than the store-bought versions. There are two great things about making your own almond milk; 1) you can sweeten or flavor it naturally any way you like, and 2) there is no waste as you can use the leftover almond pulp to make so delicious treats, be it cookies, crackers, smoothies or veggie burgers!

Although making homemade almond milk, is really simple and takes very little time to prepare, there is one very important step in the process that must not be skipped! Soaking your nuts is the first, essential, and integral step to making any nut milk. Nuts, as well as seeds, beans, and lentils, contain an “anti-nutrient” called phytic acid. Phytic acid is a natural substance found in certain foods which bind to nutrients in the food. From a dietary perspective, untreated phytic acid can combine with minerals in the intestinal tract and block their absorption. In order to deactivate the phytic acid present in these foods, it is important to soak them well (6-8 hours) before consuming them. Soaking raw nuts before eating them helps to release the enzyme-inhibiting phytic acid in the skin, making them much easier to digest and helping to increase the bioavailability of their nutrients.

 

vanilla almond milk recipe

 

When it comes to making nut milk, soaking the nuts before using them not only helps to eliminate the phytic acid but also helps to ensure that the nuts can be more easily be blended, allowing for creamier-tasting milk.

 

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homemade vanilla almond milk

Homemade Vanilla Almond Milk

Author: Stephanie Kay

This vanilla almond milk recipe can be used as a base to create any flavour of almond milk. You could easily add cocoa powder for a chocolate flavour, or a mixture of cardamom, cinnamon, cloves and ginger for a fun chai spice!

  • Author: Stephanie Kay
  • Prep Time: 8 hours
  • Total Time: 8 hours
  • Yield: 4 cups 1x
  • Category: Drinks
  • Method: Blender
  • Cuisine: American
  • Diet: Vegan
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Ingredients

  • 1 cup raw almonds
  • 4 cups water + more for soaking
  • 1/2 teaspoon vanilla
  • 1/4 teaspoon cinnamon
  • Pinch of sea salt
  • 1 teaspoon honey or 2 dates (optional)

Instructions

  1. Place almonds in a bowl and cover completely with water. Allow almonds to soak for 8-10 hours or overnight.
  2. Once almonds have soaked, there will be a murky film in the water, this is the phytic acid.
  3. Strain almonds and discard the water. Rinse the almonds well with cold water.
  4. Place rinsed almonds in a blender and add 4 cups of fresh filtered water.
  5. Blend nuts and water on  high for 1-2 minutes until almond are broken down into a fine meal.
  6. Using a nut milk bag or very fine sieve, strain the nut mixture into a large bowl or container.
  7. Set the almond pulp aside, allow to dry, and store for a later use.
  8. Pour the nut milk back into the blender and add the vanilla, cinnamon and sea salt.
  9. If you want to sweeten your almond milk, add the honey or dates now.
  10. Blend for another minute until well combined.
  11. Pour into a glass jar and store in the fridge for up to 1 week.
  12. Serve cold and enjoy!

Nutrition

  • Serving Size: 1 cup
  • Calories: 61 calories
  • Sugar: 8 grams
  • Fat: 2 grams
  • Carbohydrates: 10 grams
  • Fiber: 1 gram
  • Protein: 1 gram

Keywords: unsweetened, nutrition, healthy, easy

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Easy Huevos Rancheros

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This easy huevos rancheros recipe is the perfect weekend feast!

easy huevos rancheros

 

Brunch is my absolute favourite meal of the day, and my favourite meal to dine out for. There is something about the morning and endless cups of coffee that always keeps me coming back for more. I am totally a sweet over a savoury person when it comes to breakfast, so eggs always seem to be on the menu for me, especially when they are Mexican, so easy huevos rancheros is one of my go-to brunch orders.

A classic Mexican breakfast, huevos rancheros are fried eggs served on corn tortillas, loaded with salsa.  With the addition of spicy refried beans and lots of avocado, this is my take on the brunch staple. Typically refried beans are not something I would suggest, that’s because most store-bought versions are loaded with refined oils making them a messy choice. Fortunately, refried beans are so easy to make at home! With a few spices, you can transform a humble bean into a tasty Mexican-inspired masterpiece.

 

Easy Huevos Rancheros

 

More Healthy Brunch Recipes:

 

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easy huevos rancheros

Easy Huevos Rancheros

Author: Stephanie Kay

A brunch classic, this easy huevos rancheros recipe is loaded with flavour from homemade refried beans, fresh salsa, and creamy avocado.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 30 minutes
  • Total Time: 40 minutes
  • Yield: 4 servings 1x
  • Category: Breakfast
  • Cuisine: Mexican
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Ingredients

Huevos Rancheros:

  • 4 eggs
  • 4 corn tortillas, small
  • Butter or olive oil

Refried Beans:

  • 1 can black or pinto beans (14oz)
  • 1 tablespoon olive oil
  • 1/2 cup white onion, minced
  • 2 cloves garlic
  • 1/2 teaspoon cumin
  • 1/2 teaspoon paprika
  • 1/2 teaspoon chili powder
  • 1/4 teaspoon oregano
  • 1/8 teaspoon sea salt
  • 1/4 cup water
  • 1 bay leaf
  • Fresh pepper, to taste

Salsa:

  • 2 large tomatoes, diced
  • 1 lime, juiced
  • 1/4 red onion, diced
  • 1 jalapeño, seeded & minced (optional)
  • 1/4 bunch of cilantro, diced
  • 1 green onion, minced
  • Sea Salt
  • Fresh Pepper

Garnish:

  • Avocado, pitted and diced
  • Cilantro
  • Hot sauce (This brand is one of my favourites)

Instructions

  1. Begin with the refried beans. In a saucepan, heat oil on a medium heat.
  2. Add the diced onion and sea salt to the pan, and allow to cook 3-5 minutes until onions are translucent.
  3. Add garlic and cook for another 1-2 minutes. Add spices and heat for another 30 seconds until fragrant.
  4. While the onion mixture is cooking, strain and rinse the can of beans.
  5. Add the beans, bay leaf and water to the pan. Stir to combine.
  6. Allow the bean mixture to cook for 15-20 minutes, until the water has completely absorbed.
  7. When the mixture has finished cooking, remove and discard the bay leaf.
  8. Using a potato masher or food processor, blend the bean mixture into a smooth puree. Set aside.
  9. Prepare the fresh salsa. Chop and dice the vegetables into small bite size pieces.
  10. Add the tomatoes, red onion, jalapeño and green onion to a bowl, and toss with cilantro and fresh lime juice.
  11. Season salsa with sea salt and pepper to taste and set aside.
  12. Heat the tortillas in a pan. Add a small drop of oil and toast the tortillas on 30 seconds each side.
  13. Cook the eggs. Add a teaspoon of oil to the pan, and working in batches, crack the eggs into the skillet.
  14. Cook until the bottoms are set and the edges golden, 1 to 2 minutes.
  15. Turn the heat to medium-low, cover and cook until set, about 1 minute more. Set aside.
  16. Build your huevos rancheros. Place the tortilla on a plate and spoon on 1 – 2 tbsp. of refried beans.
  17. Top with one egg and garnish with salsa, avocado and hot sauce to taste.
  18. Serve warm and enjoy!

Nutrition

  • Serving Size: 1 serving
  • Calories: 345 calories
  • Sugar: 5 grams
  • Fat: 16 grams
  • Carbohydrates: 40 grams
  • Fiber: 10 grams
  • Protein: 15 grams

Keywords: easy, healthy

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Chocolate Mug Cake

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A healthy chocolate mug cake, made two different ways.

Chocolate Mug Cake

 

 

Sometimes you just need a little treat, and although I’m not necessarily one to support using the microwave all the time, this 90-second chocolate mug cake is a far better choice than a McCain Deep & Delicious or that bag of two-bite brownies.

I’ve created two versions of this recipe, a more traditional method, and a gluten-free method, using all-natural ingredients because you are always better off making your treats at home rather than buying them in a store. So when your next sweet craving hits, whip up this single-serve chocolate mug cake to help satisfy that craving in a far healthier way.

More Healthy Chocolate Recipes:

 

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Chocolate Mug Cake

Chocolate Mug Cake: Two Ways

Author: Stephanie Kay

This chocolate mug cake recipe makes one mug cake; simply double the batch to make two servings. I’ve used tahini to give an added creaminess to the texture, but you could also use almond or peanut butter to mix up the flavour!

  • Author: Stephanie Kay
  • Prep Time: 5 minutes
  • Cook Time: 2 minutes
  • Total Time: 7 minutes
  • Yield: 1 mug cake 1x
  • Category: Dessert
  • Method: Microwave
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Ingredients

Traditional

  • 1/4 cup whole wheat or spelt flour
  • 1 egg
  • 2 tablespoon olive oil
  • 2 tablespoon cocoa powder
  • 1 tablespoon tahini
  • 1 tablespoon maple syrup
  • 4 tablespoon almond milk
  • 1/2 teaspoon vanilla extract
  • 1/8 teaspoon sea salt
  • 1/4 teaspoon baking powder
  • 1 tablespoon dark chocolate (bar or chips)

Paleo & Gluten-Free

  • 2 tablespoon almond meal
  • 2 tablespoon coconut flour
  • 1 egg
  • 2 tablespoon olive oil
  • 1 tablespoon tahini
  • 1 tablespoon maple syrup
  • 2 tablespoon cocoa powder
  • 4 tablespoon almond milk
  • 1/2 teaspoon vanilla
  • 1/8 teaspoon sea salt
  • 1/4 teaspoon baking powder
  • 1 tablespoon dark chocolate (bar or chips)

Instructions

  1. In a mug, combine all ingredients and using a fork stir to well combine.
  2. Microwave for 90 seconds or until cake has formed in the mug.
  3. Note: The power of your microwave might affect the duration of cooking, so keep an eye on it.
  4. Allow to sit for 1-2 minute to cool.
  5. Serve on its own or top with a spoonful of full-fat coconut milk.
  6. Enjoy!

Nutrition

  • Serving Size: 1 mug cake
  • Calories: 596 calories
  • Sugar: 13 grams
  • Fat: 44 grams
  • Carbohydrates: 47 grams
  • Fiber: 13 grams
  • Protein: 15 grams

Keywords: healthy, easy, microwave

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Crispy Smashed Potatoes

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Crispy Smashed Potatoes

Fluffy on the inside and crispy on the outside, these smashed potatoes are a delicious side dish!

Crispy Smashed Potatoes

When it comes to starches, white potatoes are definitely not as bad as you might think. So, if you are going to eat them, which you should, why not forgo the plain old boiled and baked versions and try these crispy smashed potatoes instead?

These spuds are one of my favorite potato side dishes. If you follow me on Instagram, you’ll have seen that I often pair these little numbers with a couple of eggs for a great breakfast. In fact, the best thing about this recipe is that you can make a big batch of them ahead of time, which is often what I do when I eat them in the morning. They store incredibly well in the fridge and freezer, so adding them to breakfast, lunch, or dinner can be done very easily. One big bag of baby potatoes, also known as new potatoes, will feed a crowd or make plenty of leftovers for a whole week of meals. Plus, you can easily mix up the flavor by adding any variety of herbs or spices you have. A little garlic powder on them goes a long way, or you could also spice them up with curry powder, paprika, or cumin for a funky side dish.

More Healthy Potato Side Dishes:

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Crispy Smashed Potatoes

Crispy Smashed Potatoes

Author: Stephanie Kay

Fluffy on the inside and crispy on the outside, these crispy smashed potatoes are really the best of both potato worlds!

  • Author: Stephanie Kay
  • Prep Time: 5 minutes
  • Cook Time: 30 minutes
  • Total Time: 35 minutes
  • Yield: 4 servings 1x
  • Category: Sides
  • Method: Roasted
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Ingredients

  • 20 baby potatoes
  • 2 tablespoons olive oil
  • 1 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2 sprigs fresh thyme (optional)

Instructions

  1. Preheat oven to 450°F.
  2. In a large pot of boiling water, cook potatoes until tender and can be pierced with a fork, about 15 minutes.
  3. Once potatoes are done cooking, strain well and place them on a baking sheet.
  4. Using the back of a fork or a potato masher, carefully ‘smash’ the potatoes until flattened.
  5. Top each potato with a drizzle of olive oil, sea salt and thyme.
  6. Place in the oven and bake for 15-20 minutes, or until golden brown and crisp.
  7. Serve warm and enjoy!

Nutrition

  • Serving Size: 5 potatoes
  • Calories: 219 calories
  • Sugar: 3 grams
  • Fat: 7 grams
  • Carbohydrates: 36 grams
  • Fiber: 6 grams
  • Protein: 4 grams

Keywords: red potatoes, baby potatoes

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Italian Chicken Brochettes

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Italian Chicken Brochettes

These Italian Chicken Brochettes are a summertime BBQ staple and make a simple weeknight dinner or the perfect weekend BBQ with friends. Not only are they easy to prepare, but a great way to sneak more veggies into your diet!

Italian Chicken Brochettes

Brochettes are fun and convenient to make because you can load them up with any vegetables you have in the fridge giving you lots of options. Essentially, any vegetable you can grill you can add to a brochette, including anything from baby tomatoes to zucchini, onion, peppers, mushrooms, eggplant and even asparagus all work very well on the grill. In order to add a little more flavor to the chicken brochettes, I added some Italian seasoning mix to help give them an herb flavor. Although you can buy lots of seasoning blends in stores, I always find it easier, cheaper and better-tasting to make them myself. You can even double or triple the blend in this recipe and keep the seasoning mix for weeks to come.

I used chicken on these Italian chicken brochettes, but steak or shrimp would work nicely too. Plus, not only are they a good BBQ staple, but they are a great make-ahead meal prep idea for a week’s worth of lunches and dinners.

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Italian Chicken Brochettes

Italian Chicken Brochettes

Author: Stephanie Kay

These easy Italian chicken brochettes are a summertime staple and make a simple weeknight dinner or the perfect weekend BBQ with friends.

  • Author: Stephanie Kay
  • Prep Time: 15 minutes
  • Cook Time: 15 minutes
  • Total Time: 30 minutes
  • Yield: 8 brochettes 1x
  • Category: Mains
  • Cuisine: Paleo, Gluten-Free, Dairy-Free
  • Diet: Low Calorie
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Ingredients

Brochettes:

  • 2 chicken breasts, boneless and skinless
  • 2 zucchini
  • 1 red bell pepper
  • 1 red onion
  • 2 teaspoons Italian seasoning (store-bought or recipe below)
  • 1–2 tablespoons olive oil
  • Pinch of sea salt
  • Pinch of black pepper
  • Skewers (wood or metal)

Italian Seasoning Mix:

  • 2 tablespoons dried oregano
  • 2 tablespoons dried basil
  • 2 tablespoons dried thyme
  • 2 tablespoons dried marjoram
  • 1/2 tablespoon dried chillies (optional)

Instructions

  1. First, prepare the seasoning mix. Add the dried herbs to a jar and mix them up. You can use a store-bought seasoning blend for this recipe, but this homemade version works very well and the extra can be stored in the cupboard for later use.
  2. If you are using wooden skewers you will need to soak them ahead of time. Soaking them helps to ensure that they do not burn on the grill. Simply toss them in cold water for about 30 minutes.
  3. Prepare your chicken. Chop the chicken into small cube-shaped, bite-size pieces. The more even you can make the cuts, the more evenly the brochettes will cook.
  4. Add the chicken to a bowl and coat with olive oil and Italian seasoning. Use your hands to ensure all of the chicken is well coated, and season with a pinch of sea salt and black pepper. Add more seasoning if needed.
  5. Prepare the vegetables. Slice the zucchinis into rounds, and chop the onions and red pepper into small squares (about 1 inch cubed squares).
  6. Begin threading the vegetables onto the skewers, alternating with the chicken. I like to keep them colour coordinated but the order is totally up to you!
  7. Heat the grill or BBQ to a medium-high heat, and place the brochettes on the grill. The brochette should not be dry. If you need to add a little more oil, do so now. This will help to keep them from sticking to the grill.
  8. Grill brochettes turning occasionally for 8-12 minutes, or until chicken is cooked through.
  9. Serve warm with rice or salad.
  10. Enjoy!

Nutrition

  • Serving Size: 1 brochette
  • Calories: 82 calories
  • Sugar: 2 grams
  • Fat: 3 grams
  • Carbohydrates: 4 grams
  • Fiber: 1 gram
  • Protein: 10 grams

Keywords: marinade, bbq, grill, grilled, healthy

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32 Easy Healthy Snack Ideas

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Life can get a little hectic and schedules can get a little busy, but that is certainly not a reason to miss a mealtime. Skipping meals can throw the body out of balance affecting blood sugar balance, which can lead to an increase in food cravings later on in the day. It’s at that moment, when your blood sugar is low, that you enter the temporary rage of wanting to eat whatever you can get your hands on. Hello, hangry! Remembering to pack snacks, and keeping them simple, can help keep you out of that danger zone, so here are some 32 simple healthy snack ideas to help keep you on track.

Easy Healthy Snack Ideas

1. Trail Mix

Mixed nuts or trail mix is probably the most common healthy snack. Not only is it easy to buy in stores, but even easier to put together yourself. When opting for trail mix, do your best to ensure there are more nuts and seeds than dried fruit in order to keep the sugar content low. Check out my Mix N’ Match Trail Mix to create your own version.

2. Carrots & Hummus

Hummus is a portable high-protein healthy snack that works well with any vegetable. A few dollops of hummus helps to provide a well-balanced snack of protein, carbohydrates, and healthy fats and are the ideal vehicle to help get more veggies into your diet.

3. Piece of Fruit

Handheld and highly transportable,  fruit makes the perfect grab-and-go snack. Toss an apple, pear, or banana into your bag on your way out the door and you will ensure you have a simple snack that doesn’t require any refrigeration.

4. Tamari Almonds

Almonds are one of the nuts with the highest protein content, however, plain almonds can get rather boring after a while. Tamari almonds are roasted with tamari (a gluten-free soy sauce), adding a world of flavor. A small handful of 8-12 almonds will help keep you fuelled and full until your next meal.

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5. Smoothie

Smoothies not only make a great breakfast but an ideal snack. A well-balanced smoothie is filling and can easily be transported wherever you need to go.

6. Avocado Toast

Avocado toast is the new “it” snack, and with good reason, it’s delicious! A quarter of an avocado spread onto a slice of sprouted grain or sourdough toast is the way to go. Add a sprinkle of sea salt for extra flavor, or hemp seeds for extra protein.

7. Hard-Boiled Eggs

So simple to prepare, and can be stored in the fridge for a week of snacks. Hard-boiled eggs are rich in protein and lots of healthy fats making them an ideal snack to keep you fuller longer. Toss them into your gym back for a hit of protein post-workout.

These little pods of peas can be found in the frozen section of any grocery store. Edamame pods are high in protein and very easy to prepare and fun to eat! Lightly steamed or sautéed them with a sprinkle of sea salt and away you go.

9. Mary’s Crackers®  & Salsa

Store-bought crackers can be a real danger zone of refined oils, salts, and sugars, however, Mary’s Crackers are an incredibly clean and delicious option. Dunk them in homemade or fresh-made salsa, just be sure to read the salsa ingredients to ensure there is no added sugar.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_single_image image=”3309″ img_size=”835×557″][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]

10. Dates with Tahini

The perfect mixture of sweet and salty! Medjool tastes are sweet and creamy making them an ideal alternative to a sweet treat. Dunk them into a little tahini for a salty fix and a little taste of the Middle East.

11. Ants on a Log

A childhood staple, crunchy celery with creamy peanut butter topped with sweet raisins! Peanut butter is the traditional option, but you can also mix things up and use almond butter, cashew butter, or tahini as an alternative.

12. Pistachios

Second to almonds, pistachios are the nuts with the highest protein content. Not only are they delicious, but incredibly fun to eat! Shell on or shell off, they are a welcome snack to mix up the traditional nuts.

13. Can of Tuna

Although it may seem a little 1999, a little can of “chicken of the sea” goes a long way. A simple healthy snack of half a can of tuna is rich in protein and omega-3 fatty acids. For added flavor, mix it with a bit of avocado, sea salt, and black pepper.

14. Cucumber & Guacamole

Everyone loves a good nacho, but too many deep-fried chips can pack on the pounds. Try this Super Bowl staple with some crunchy cucumber instead to keep the calories down, while keeping the guacamole up.

15. Energy Balls

A blend of trail mix rolled into a delicious bite-size treat? What’s not to love! Energy balls store in the fridge or freezer for a week and make an ideal pre-workout snack with their balance of carbohydrates and protein. Try my Trail Mix Bites or my No-Bake Carrot Cake Energy Bites, I promise you won’t be disappointed.

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16. Chia Seed Pudding

Ch-ch-ch-chia! Chia seeds are rich in omega-3 fatty acids, antioxidants, and fiber, and since they provide a gel-like texture when soaked, make a great pudding. Might sound a little odd, but I promise you it’s delicious. Check out my Perfect Chia Seed Pudding recipe.

17. Apple with Cinnamon

An apple on its own certainly makes a healthy snack, but a little sprinkle of cinnamon goes a long way. Cinnamon is not only a warming spices that help to support inflammation but provides an added natural sweetness to the apples, reminiscent of apple pie.

18. Pumpkin Seeds

These little numbers are so much more than a decorative topping for a Thanksgiving pumpkin pie. Pumpkin seeds are the richest source of zinc: a powerful antioxidant that supports the immune system. Eat them raw or toast them up with a sprinkle of sea salt for added flavor and crunch.

19. Toast, Almond Butter & Banana

There is something so simple but so delicious about this combination. Crunchy toast, salty almond butter, and sweet banana are incredibly satisfying snacks. Grab a slice mid-afternoon to keep you going for the rest of the day.

20. Deli Roll-Ups

Deli meats have got a bit of a bad wrap, but in small quantities are absolutely acceptable. Be sure to choose nitrate-free deli meats whenever you can, and forgo the bologna and opt for turkey, chicken, roast beef, or ham. Add a squeeze of your favorite mustard for extra flavor.

21. Apple Chips

The best of both worlds; where delicious fruit meets crunchy chips. You can make your own apple chips at home by dehydrating thin apple slices, however, there are a lot of healthy store-bought brands available. These Bare Apple Chips are my absolute favorite.

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22. Roasted Chickpeas

Chickpeas not only make great hummus but an unreal crispy and crunchy snack. Grab some roasted chickpeas instead of your standard salted peanuts for a snack that is higher in protein and lower in sodium. These Spicy Roasted Chickpeas are so easy to make at home.

23. KIND® Bar

There are lots of granola bars on the market, however many of them are loaded with added sugars. KIND Bars are sweetened naturally with honey or a little brown rice syrup, and their mixture of nuts and seeds makes them a healthy snack choice. The Cashew & Ginger Spice and the Chocolate Sea Salt are the best options.

24. Plain Yogourt & Fruit

A little cup of yogurt makes a great snack, but only when you opt for the plain unflavoured kind. Fruit or vanilla-flavored yogurts are often over 50% sugar, so you are always much better off opting for the plain versions and sweetening them naturally yourself with some berries.

25. Square of Dark Chocolate

This list would not be complete without a little bit of chocolate! A square of chocolate has a welcome home in this list, but only when you opt for the dark stuff. Look for brands that are over 70% cocoa to ensure they are low in added sugar.

26. Mixed Olives

This snack might not be for everyone, but Mediterranean food lovers will certainly appreciate it. A few olives make a great afternoon snack and can help to satisfy a salty craving. Fear not of the high-fat content in olives, these healthy fats will help keep you fuller longer.

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27. Sweet Potato Toast

Although it might sound a little odd, it absolutely works. Sweet potato toast (exactly as the name implies) is made by simply toasting thin slices of sweet potato and adding any desired toppings you like. Check out my post on Sweet Potato Toast for some inspiring recipe ideas.

28. Beef Jerky Beef

Jerky is no longer just for grown men, astronauts, and camping trips, a few little slices of beef jerky can make an ideal snack for anyone. If possible, opt for grass-fed beef jerky and chemical nitrate-free. Keep a few slices in your bag as an emergency high-protein snack.

29. Kale Chips

Just another way to get more greens into your diet, kale chips can be made at home or found in stores. Making your own is simple, and merely requires an oven, oil, salt, and a baking sheet. Plus they can keep in the cupboard for a few days.

30. Banana & Walnuts

Everyone seems to go for a banana and almonds, but walnuts are not to be forgotten. Walnuts are the highest nut source of omega-3 fatty acids, an essential fatty acid that is incredibly important in brain function and concentration.

31. Plain Popcorn

Although the movie theatre stuff is delicious, it’s unfortunately really high in calories and sodium with all of the added artificial butter and salt. Making your own popcorn at home, on the stovetop is always best, and add a little flavor yourself with coconut oil, paprika, and sea salt.

32. Figs & Goat Cheese

Sometimes found as a fancy appetizer or dessert, a fresh dried fig with a spread of goat cheese is not to be outdone as a healthy snack. The natural sweetness of the fig and the creaminess of the goat cheese can help to satisfy any sweet tooth.

Simple Salad Dressings

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Simple Salad Dressings

Bottled salad dressings are easily found in grocery stores but, unfortunately, healthy options are few and far between. With refined oils, added sugars, and way too many additives, these dressings are less than ideal choices. Fortunately, homemade dressings are so easy to make, so here are 3 simple salad dressings to add to your cooking repertoire.

3 Simple Salad Dressings (that are easy to make!)

 

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Simple Salad Dressings

Author: Stephanie Kay

These simple salad dressings can easily be made ahead of time and store well in the fridge for 3-4 days, or make them in the moment for a quick and easy salad dressing.

  • Author: Stephanie Kay
  • Prep Time: 5 minutes
  • Total Time: 5 minutes
  • Yield: 4 servings 1x
  • Category: Dressing & Sauces
  • Cuisine: Vegetarian
  • Diet: Gluten Free
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Ingredients

simple balsamic dressing

  • 6 tablespoons extra-virgin olive oil
  • 2 tablespoons balsamic vinegar
  • 1 pinch sea salt
  • 1 pinch black pepper

herbed lemon dressing

  • 6 tablespoons olive oil
  • 1 lemon, juiced
  • 1 tablespoon dijon mustard
  • 1 clove garlic, minced
  • 1/4 teaspoon dried basil
  • 1/4 teaspoon dried oregano
  • 1 pinch sea salt
  • 1 pinch pepper

creamy yogourt dressing

  • 1/3 cup yogourt
  • 2 tablespoons white or red wine vinegar
  • 1 tablespoon olive oil
  • 1/2 teaspoon dried dill (optional)
  • 1 pinch sea salt
  • 1 pinch black pepper

Instructions

  1. Combine ingredients in a mason jar or small bowl.
  2. Whisk or shake well to combine.
  3. Adjust seasoning to taste.
  4. Serve and enjoy!

Nutrition

  • Serving Size: 2 tablespoons
  • Calories: 188 calories
  • Sugar: 1 gram
  • Fat: 21 grams
  • Carbohydrates: 2 grams
  • Fiber: 1 gram
  • Protein: 0 grams

Keywords: homemade, how to make, quick, easy

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Homemade Fudgesicles

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Homemade Fudgesicles

Fudgesicles are the perfect cold, rich and chocolatey summer treat! As a kid, I always opted for the fudgesicles over the popsicles. I mean, who wants fruit over chocolate? C’mon! Although they might seem like an innocent treat, store-bought fudgesicles and chocolate popsicles are loaded with some scary stuff, so making a homemade version is a much better option and I’m pretty sure these healthy homemade fudgesicles could trick any kid or adult willing to give them a try.

homemade fudgesicles

Look, I’m not trying to be the bearer of bad news, but if you have actually read the ingredients label on a classic Fudgsicle label, I know you would agree with me. Although they might be “100 calories”, with ingredients like “sugar, corn syrup solids, high fructose corn syrup, malted barley extract and polysorbate” just to name a few, you can understand that the ingredients themselves are much more important than any calorie content a food might contain! As a rule of thumb, you should never eat something with ingredients that you don’t understand! If you wouldn’t use it in your kitchen, why would you allow a factory to use it for you?

This healthy homemade fudgesicle recipe is dead simple, kids could even make it. Made with coconut milk and sweetened naturally with honey, these homemade fudgesicles are dairy-free, gluten-free, and full of flavor making them a delightful summer delight.

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Homemade Fudgesicles

Homemade Fudgesicles

Author: Stephanie Kay

These healthy homemade fudgesicles are sweetened naturally with honey but maple syrup or stevia would work well too.

  • Author: Stephanie Kay
  • Prep Time: 5 minutes
  • Cook Time: 2 hours
  • Total Time: 2 hours 5 minutes
  • Yield: 5 servings 1x
  • Category: Snacks, Desserts
  • Cuisine: Paleo, Vegetarian, Gluten-Free, Dairy-Free
  • Diet: Low Calorie
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Ingredients

  • 14oz can full-fat coconut milk
  • 3 tablespoons cocoa powder
  • 2 tablespoons honey
  • 1/2 teaspoon vanilla
  • 1/8 teaspoon sea salt

Instructions

  1. In a blender, combine all of the ingredients and process until well combined.
  2. Add the mixture to popsicle moulds and freeze.
  3. My mixture made 4 popsicles for my moulds and freeze until solid.
  4. Serve and enjoy!

Nutrition

  • Serving Size: 1 bar
  • Calories: 145 calories
  • Sugar: 7 grams
  • Fat: 13 grams
  • Carbohydrates: 11 grams
  • Fiber: 1 gram
  • Protein: 2 grams

Keywords: best, coconut milk, low calorie, easy, healthy

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Chickpea Tabbouleh

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Chickpea Tabbouleh

This chickpea tabbouleh recipe is a fun and filling twist on a classic dish! Traditionally, tabbouleh is a Middle Eastern dish made of fresh tomatoes, cucumber, parsley, mint, onion, and bulgar wheat, but I’ve mixed things up to create a gluten-free version that really hits the spot.

Chickpea Tabbouleh Recipe

Tabbouleh is typically served as a side dish or a mezze but has become an increasingly popular ethnic food in Western Cultures. Using bulgar wheat is an inexpensive way to make a big batch of food to serve a crowd, but swapping the bulgar wheat for chickpeas not only makes the recipe gluten-free but helps amp up the plant-based protein content. When it comes to chickpeas, you can make your own at home by soaking them and boiling them until they are soft, much like you would cook rice, or use a canned version instead. When it comes to canned chickpeas, opt for low-sodium versions, and be sure to strain the chickpeas and give them a cook rinse before adding them to your cooking.

This tabbouleh salad can be served as part of a larger spread or BBQ, and it also stores very well in the fridge making it the perfect dinner side dish or make-ahead lunch.

More Mediterranean Salad Recipes:

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Chickpea Tabbouleh Recipe

Chickpea Tabbouleh

Author: Stephanie Kay

A gluten-free take on a classic tabbouleh, this chickpeas tabbouleh is rich in fibre and plant-based protein.

  • Author: Stephanie Kay
  • Prep Time: 15 minutes
  • Total Time: 15 minutes
  • Yield: 4 servings 1x
  • Category: Salads
  • Method: By Hand
  • Cuisine: Mediterranean
  • Diet: Gluten Free
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Ingredients

  • 19oz can chickpeas, strained and rinsed
  • 1 cucumber, diced
  • 2 tomatoes, diced
  • 2 spring onions, sliced
  • 1/4 cup fresh mint
  • 1/4 cup fresh parsley
  • 1 lemon, juiced
  • 1/4 cup olive oil
  • 1/2 teaspoon sea salt

Instructions

  1. Finely chop the vegetable.  Chop the tomatoes, cucumber and spring onion into small bite-size pieces. I like to remove some of the seeds from the tomatoes in order to limit some of the excess liquid in the salad.
  2. Finely chop the mint and parsley, the smaller the better.
  3. Add the chopped vegetables and herbs to a large bowl.
  4. Dress the salad with olive oil and lemon juice, and toss until everything is well combined.
  5. Sprinkle with sea salt and adjust seasoning as needed.
  6. Serve and enjoy!

Nutrition

  • Serving Size: 1 serving
  • Calories: 258 calories
  • Sugar: 5 grams
  • Fat: 17 grams
  • Carbohydrates: 25 grams
  • Fiber: 7 grams
  • Protein: 7 grams

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Strawberry Rhubarb Crisp

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Strawberry Rhubarb Crisp

This naturally sweetened, gluten-free version of strawberry rhubarb crisp is 100% real food while being 100% flavourful. It tastes delicious on its own, or top it with a little dollop of vanilla ice cream or coconut cream for a little extra indulgence.

Strawberry Rhubarb Crisp

Healthy Strawberry Rhubarb Crisp

Strawberry rhubarb crisp is an absolute classic summer recipe in my house as a child. I can still vividly remember going strawberry picking with my mom in the summer (probably more eating than picking), and our neighbor giving us fresh rhubarb stalks from his garden. My mom would spend hours in the kitchen on a summer day, cleaning and cutting berries to turn them into delicious batches of strawberry jam and delicious Strawberry Rhubarb Crisps. Although I am a nutritionist, I am not against desserts. I think there is a time and a place for them, and they should most certainly be enjoyed and indulged it! I want to eat real whole food, but that doesn’t mean that eating well is always squeaky clean, and boring.

To keep this recipe whole-food-based, I opted to naturally sweeten the filling with a little honey and created a gluten-free crisp using gluten-free oats and a mixture of nuts. Although oats are inherently gluten-free, the cross-contamination in production and factories causes gluten to be a concern. So if you need to keep the recipe strictly gluten-free, opt for organic certified gluten-free oats.

Strawberry Rhubarb Crisp

This strawberry rhubarb crisp is the ultimate summer treat; fresh berries, topped with a crispy crust and a big dollop of ice cream (such as my personal favorite Pascale’s ice cream) is what summer nights are made for.

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Strawberry Rhubarb Crisp

Strawberry Rhubarb Crisp

Author: Stephanie Kay

This healthy strawberry rhubarb crisp recipe can be made with frozen fruit but fresh truly works best as it provides better flavour and texture.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 30 minutes
  • Total Time: 40 minutes
  • Yield: 8 servings 1x
  • Category: Desserts
  • Method: Baked
  • Cuisine: American
  • Diet: Gluten Free
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Ingredients

Filling:

  • 2 cups strawberries, diced
  • 2 cups rhubarb, chopped
  • 1 teaspoon vanilla extract
  • 1/4 cup honey
  • 1 tablespoon lemon juice
  • 1 1/2 tablespoons arrowroot powder
  • Pinch sea salt

Crisp:

  • 1 cup rolled oats
  • 1/2 cup almond meal
  • 1/2 cup walnuts or pecans, chopped
  • 1/2 teaspoon cinnamon
  • 1/4 cup honey
  • 4 tablespoons butter

Instructions

  1. Preheat the oven to 350°F.
  2. In a large bowl, combine the chopped strawberries, rhubarb, vanilla, honey, lemon juice, arrowroot powder and sea salt.
  3. Toss together to ensure all of the fruit is well coated.
  4. In a separate bowl, combine the rolled oats, almond meal, walnuts and cinnamon. Stir well to combine.
  5. Slowly drizzle in the honey to the oat mixture, stirring to combine. Cut in the butter or coconut oil with your fingers until crumbs begin to form.
  6. Grease an ovenproof baking dish (8×8 or similar) with ½ tbsp. butter or coconut oil.
  7. Spoon in the fruit filling, spreading it out evenly, and cover the fruit with the oat mixture evenly over the top.
  8. Bake for 30-35 minutes or until the fruit begins to bubble and the top is golden brown.
  9. Allow to cool for about 5 minutes before serving.
  10. The crisp can be eaten on its own, but it tastes best paired with a big dollop of vanilla ice cream.

Nutrition

  • Serving Size: 1 serving
  • Calories: 264 calories
  • Sugar: 20 grams
  • Fat: 14 grams
  • Carbohydrates: 33 grams
  • Fiber: 4 grams
  • Protein: 5 grams

Keywords: healthy, easy, gluten free, sugar free

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Spiced Carrot Salad

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This spiced carrot salad is fresh, fragrant, and full of flavor! This tangy and simple dressing is the perfect complement to the sweetness of carrots in this spiced carrot salad, making it a great appetizer or side dish.

Spiced Carrot Salad

 

Carrots are one of those vegetables that I always have in the fridge, they are cheap to buy and convenient to use. I probably bought carrots on a weekly basis for about 5 years straight when I was learning to eat better. I am certainly a woman of routine, so during those days, I ate carrots and hummus as an afternoon snack every single day. Looking back it seems kinda crazy but, at the time, keeping things simple and convenient is what kept me on track and I often encourage my clients to do the same. However, after many years of consistency, I finally got to a place where I felt I could give myself some leeway and mix things up without making poor food choices.  After all, there are only so many snacks of carrots and hummus a girl can eat! Fortunately for me, carrots are an incredibly versatile vegetable that works well in anything from savory to sweet dishes, like my No-Bake Carrot Cake Energy Bites or Balsamic Roasted Carrots, so I had lots of options to choose from.

This spiced carrot salad is sweet, fresh, and fragrant with a little touch of spice to keep people guessing. It pairs really well with any grilled meat or as a simple afternoon treat.

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Spiced Carrot Salad

Spiced Carrot Salad

Author: Stephanie Kay

A quick and easy side dish, this spiced carrot salad is a great way to add some extra veggies to your meal, and stores well in the fridge for days to come.

  • Author: Stephanie Kay
  • Prep Time: 15 minutes
  • Total Time: 15 minutes
  • Yield: 4 servings 1x
  • Category: Salads, Sides
  • Cuisine: Paleo, Vegetarian, Gluten-Free, Dairy-Free
  • Diet: Gluten Free
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Ingredients

  • 6 large carrots, grated
  • 1/2 cup raisins
  • 1/4 cup fresh parsley or coriander, chopped
  • 1/4 cup olive oil
  • 1 lemon, juiced
  • 1 tablespoon Dijon mustard
  • 2 garlic cloves, minced
  • 1 teaspoon ground cumin
  • Salt

Instructions

  1. Peel the carrots and grate them using a box grater.
  2. Roughly chop the coriander/parsley into small pieces.
  3. Mince the garlic for the dressing, the finer the better.
  4. Whisk together the olive oil, lemon juice, dijon, garlic, cumin and sea salt.
  5. In a large bowl, toss together the carrots, raisins, coriander and cover with dressing.
  6. Toss well to combine. This salad can be made of ahead of time or served immediately.
  7. Enjoy!

Nutrition

  • Serving Size: 1 serving
  • Calories: 283 calories
  • Sugar: 23 grams
  • Fat: 15 grams
  • Carbohydrates: 40 grams
  • Fiber: 7 grams
  • Protein: 3 grams

Keywords: dressing, how to make, best, grated, shredded, healthy, sweet

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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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