Stephanie Kay Nutrition

Real Food for Real Life

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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Why Butter is Better

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There is so much confusion around dietary fat. Butter has been demonized for years; we’ve been told it’s a source of bad saturated fat, a source of cholesterol and to be limited in our diets. We’ve been taught to limit butter and replace it with “heart-healthy” alternatives like margarine and aerosol cooking sprays because they are lower in calories.

I write a lot about food and provide a lot of suggestions, but when you truly break it all down I only recommend one thing: to eat real food. Eat food that is grown on the land, grazes on the grass, or swims in our waters. Eat food in its most natural and unrefined state, the way Mother Nature intended, and avoid foods that have been refined or processed in any way.

Although this suggestion might sound really simple, it often begs a lot of questions, especially surrounding fat. People can quickly understand that it is best to eat more fresh vegetables, fruits, nuts, and seeds, but when it comes to dietary fats it often takes longer for people to comprehend.

In general, butter and margarine serve the same purposes; cooking, baking, or as a spread. Butter has been a dietary staple for years, while margarine was created by a French chemist in 1869 for the armed forces or as a lower-class substitute. Since then, the use of margarine and other butter substitutes has grown tremendously, and although butter substitutes are commonly used, most people consuming them do not know how they are made, or what they are made of.  Allow me to review:

Butter is made by churning fresh cream.

Margarine is made of vegetable oils that are heated, also known as hydrogenating, in order to make them solid at room temperature, and emulsifiers, colorants, and various artificial ingredients are added to keep it stable and prolong its shelf life.

Cooking sprays are typically made of vegetable oils and are a form of an oil as a lubricant, lecithin as an emulsifier, and a propellant such as food-grade alcohol, nitrous oxide, carbon dioxide, or propane.

Of the three, which most resembles real food to you?

Digging in a little further, below is a comparison of butter, margarine, and cooking spray nutrition labels, using 3 common grocery store brands.

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Butter

Brand: Organic Meadows Unsalted

Ingredients: Cream

[/vc_column_text][/vc_column][vc_column width=”1/3″][vc_column_text]

Margarine

Brand: Becel Origional

Ingredients: Canola and sunflower oils 74%, water, modified palm, and palm kernel oils 6%, salt, buttermilk powder 1% (milk), natural flavors, lactic acid, vitamin A palmitate (vitamin A), vitamin D3, natural color, soy lecithin.

[/vc_column_text][/vc_column][vc_column width=”1/3″][vc_column_text]

Cooking Spray

Brand: Pam Original Cooking Spray

Ingredients: Canola oil, modified palm oil, coconut oil, soy lecithin, rosemary extract, dimethylpolysiloxane, propellant (isobutane and propane).

[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_separator][/vc_column][/vc_row][vc_row][vc_column width=”1/3″][vc_column_text]Nutrition (Per 10g serving):

  • Calories = 70
  • Saturated = 8g
  • Sodium = 0g
  • Vitamin A = 10%
  • Vitamin D = 0%

[/vc_column_text][/vc_column][vc_column width=”1/3″][vc_column_text]Nutrition (Per 10g serving):

  • Calories = 70
  • Saturated = 1g
  • Sodium = 70g
  • Vitamin A = 10%
  • Vitamin D = 30%

[/vc_column_text][/vc_column][vc_column width=”1/3″][vc_column_text]Nutrition (Per 10g serving):

  • Calories = 8
  • Saturated Fat = 0
  • Sodium = 0g
  • Vitamin A = 0%
  • Vitamin D = 0%

[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]Looking quickly at the comparison above, here are some of the key takeaways.

  • Butter is made of 1 ingredient, while margarine and cooking spray are made of a long list of ingredients.
  • Margarine is made of several vegetable oils (canola, sunflower, and palm) that are all liquid at room temperature. In order to be solid at room temperature vegetable oils must be hydrogenated or refined to remain shelf stable.
  • The vitamins in margarine are synthetic and have been added to help compensate for the fact that they are not naturally occurring in the product. Vitamin A and vitamin D are naturally occurring in butter.
  • Butter and margarine contain equal calories, while cooking spray contains none. This is because the cooking spray is more chemical than food. Dimethylpolysiloxane, an ingredient in Pam, is the same ingredient used to make silicone products including contact lenses, Silly Putty, and RainX.
  • Butter contains the most saturated fat, and contrary to popular belief, this can be beneficial as part of a well-balanced diet.

Butter has many nutritional benefits, especially when compared to it’s processed alternatives.

  • Butter is rich in naturally occurring fat-soluble vitamins A, which is essential for vision, the immune system, and cell growth, as well as fat-soluble vitamins D, E, and K.
  • Butter contains healthy saturated fats, including short and medium chained fatty acids that are beneficial for energy, metabolism, as well as CLA which has been shown to have anti-cancer properties.
  • The fats present it butter help us to absorb fat-soluble vitamins in other foods such as vegetables, so adding butter to your steamed vegetables can help increase vitamin absorption.
  • Butter contains a good balance of essential fatty acids, containing more omega-3 than omega-6 fatty acids. In excess, omega-6 fatty acids (found in vegetable oils) can increase inflammation in the body.
  • Butter is a real food, made from real ingredients.

I don’t know about you, but I trust Mother Nature more than I trust chemists when it comes to my food.

Strawberry Chia Jam

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Strawberry Chia Jam

Quick and easy to make, this sugar-free strawberry chia jam is a healthy spread for toast! Naturally sweetened with fruit, it is the simplest and healthiest way to enjoy this simple spread.

Strawberry Chia Seed Jam

Nothing says summer breakfast like a little slice of toast with jam and coffee, and nothing says summer like the fresh strawberries, so why not try a little strawberry chia jam! For all of my jam lovers, this is a really delicious and simple recipe to help you make a healthier swap from your traditional store-bought version; lower in sugar and fewer additives. Chia seed jam might sound silly, but you’ll be amazing at how much it actually tastes like the real thing. I used fresh strawberries in this strawberry chia jam recipe, but it also works well with fresh raspberries, blackberries or blueberries, and stone fruit like peaches.

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Strawberry Chia Seed Jam

Strawberry Chia Jam

Author: Stephanie Kay

It is best to use strawberries that are fresh and in season; the fresher the berry the more flavour and more sweetness they will provide to the jam, however, this chia jam recipe can be made with frozen berries if needed.

  • Author: Stephanie Kay
  • Prep Time: 2 hours
  • Cook Time: 15 minutes
  • Total Time: 2 hours 15 minutes
  • Yield: 2 cups 1x
  • Category: Sides
  • Method: Stovetop
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Ingredients

  • 2 cups fresh strawberries
  • 1 tablespoon lemon juice
  • 1 tablespoon honey
  • 2 tablespoons chia seeds

Instructions

  1. Prepare the strawberries. Remove the stems, rinse thoroughly, and chop into small pieces.
  2. Transfer the washed berries to a saucepan and cook on a low heat. Cook the berries for approximately 5-7 minutes or until the fruit breaks down and become syrupy.
  3. As the berries cook down, use a potato masher or a fork to help break up the berries. You can leave the fruit as smooth or lumpy as you wish.
  4. When the berries have cooked down, add the lemon juice and honey and stir to combine. Taste and add more as needed.
  5. Turn off the heat, remove pan from stovetop and add the chia seeds.
  6. Ensure that the chia seeds are well combined in the mixture, stirring a few times.
  7. Allow the mixture to stand at least 5 minutes. As the chia seeds absorb the liquid the mixture will begin to thicken and take on a more gelatinous texture.
  8. Once cooled, transfer the mixture to a glass jar. The jam can be store in the fridge for up to 2 weeks.
  9. Enjoy!

Nutrition

  • Serving Size: 2 tablespoons
  • Calories: 18 calories
  • Sugar: 2 grams
  • Fat: 1 gram
  • Carbohydrates: 3 grams
  • Fiber: 1 gram
  • Protein: 0 grams

Keywords: keto, low carb, no sugar, healthy, easy

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Sweet Potato Toast

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Sweet Potato Toast

Sweet potato toast has been sweeping the internet and, at first, I thought it was a weird internet hack, but after a little experimentation it turns out it actually works! Not only is it rather easy to make, but it’s quite tasty too, and can be swapped for regular toast for a sweet or savory satisfying snack.

Sweet Potato Toast

I absolutely love sweet potatoes. Since I don’t eat a ton of grains, they are a staple food in my diet providing a great source of complex carbohydrates to help me fuel and recover from all of my workouts. I typically roast them into wedges or fries, bake them whole or add them to soups or stews, but this toast idea is a great addition to my repertoire! Not only are sweet potatoes rich in vitamins A and C, but they are lower glycemic than standard bread making them a great alternative for those limiting carbohydrates or trying to lose weight.

How to Make Sweet Potato Toast

Making sweet potato toast is easy, here’s what you need to do:

  1. Slice the potatoes. Sliced potatoes lengthwise into 1/4″ slices.
  2. Toast the potatoes. Add sliced potatoes to a toaster, toaster oven, or baking sheet in the oven at 400°F and cook until tender on the inside and slightly crispy on the outside.
  3. Layer with toppings. Once toasted, add your favorite toppings to the toast and enjoy!

Toppings for Sweet Potato Toast

You can certainly eat it on its own or paired with your morning eggs, however, there are a variety of different spreads you can use to give it a little twist.

  • Cheese + Fried Egg
  • Mashed avocado + Hemp Seeds
  • Peanut butter + Banana
  • Hummus + Salsa
  • Cream cheese + Strawberries
  • Ricotta + Peaches
  • Greek Yogurt + Blueberries
  • Pesto + Sliced Cucumber
  • Brie + Honey

These are some of my favorite toppings but feel free to experiment and share your ideas in the comments below!

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Sweet Potato Toast

Sweet Potato Toast

Author: Stephanie Kay

The topping options for sweet potato toast are endless; anything from savoury to sweet works incredibly well for a filling breakfast or snack!

  • Author: Stephanie Kay
  • Prep Time: 5 minutes
  • Cook Time: 5 minutes
  • Total Time: 10 minutes
  • Yield: 4 slices 1x
  • Category: Breakfast, Snacks
  • Method: Toasted
  • Cuisine: American
  • Diet: Gluten Free
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Ingredients

Toast:

  • 1 large sweet potato

Toppings:

  • Almond Butter and Banana
  • Goat Cheese and Strawberries
  • Hummus and Fresh Salsa
  • Avocado, Sea Salt and Hemp Seeds
  • Sautéed Spinach & Poached Egg

Instructions

  1. Wash, scrub and dry sweet potatoes.
  2. Cut sweet potatoes in 1/4 thick slices.
  3. Place in toaster on medium heat. (I found toasting mine twice helped it cook better.)
  4. Top sweet potato toasts with any toppings you like.
  5. Serve warm and enjoy!

Nutrition

  • Serving Size: 1 slice
  • Calories: 28 calories
  • Fat: 1 gram
  • Carbohydrates: 7 grams
  • Fiber: 1 gram
  • Protein: 1 gram

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Pesto Grilled Shrimp

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This pesto grilled shrimp recipe is an easy swap for any summer BBQ and leftovers are a great addition for topping onto your favorite salad for lunch.  Plus, the pesto sauce itself can be used as a dip or dressing or dip for meats and veggies alike.

Pesto Grilled Shrimp

 

Pesto is one of my favorite sauces. When I started to transition to a healthier diet, I tried to make small changes one at a time. One of the first places I started to make changes in my diet was condiments. When I started doing my research and learned how much added sugar and refined oils you can find in most bottled sauces and dressings it was rather alarming! Although it might seem like a small gram of sugar here and there, when you add ketchup to your eggs, ranch dressing to your salad and BBQ sauce to your chicken it can really add up rather quickly. Back in the day, I used to love adding BBQ sauce, ketchup, and mayo to all of my meals; be it part of the recipe or a little dollop on my plate, they were always there. So when I started to look for healthier condiment options pesto, hummus and mustard became my best friends.

Pesto itself is a rather simple recipe of basil, olive oil, pine nuts, salt, and cheese, so making your own is not as overwhelming as it might seem. You can really use any nuts you like, and the choice of adding cheese is totally optional. When I buy it in-store I am careful to look for versions made with olive oil, and there are now lots of dairy-free versions available.

 

pesto grilled shrimp

 

This pesto grilled shrimp makes a great appetizer or main course idea. It can be served on its own or topped onto a big green salad for a light and refreshing meal.

 

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Pesto Grilled Shrimp

Pesto Grilled Shrimp

Author: Stephanie Kay

This pesto grilled shrimp recipe calls for homemade pesto, however, store-bought pesto would work equally well.

  • Author: Stephanie Kay
  • Prep Time: 15 minutes
  • Cook Time: 10 minutes
  • Total Time: 25 minutes
  • Yield: 20 shrimp 1x
  • Category: Main
  • Method: Grilled
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Ingredients

  • 20 large shrimp, deveined and peeled
  • 1 cups basil, packed
  • 3 tablespoons pine nuts or walnuts
  • 1 cloves garlic, peeled
  • 1/2 tablespoon lemon juice (1/4 lemon)
  • 1/4 cup olive oil
  • 1/4 teaspoon sea salt
  • 2 tablespoons parmesan (optional)

Instructions

  1. Soak wooden skewers in a bowl of water for 15-20 minutes. You want to ensure they are well soaked so they don’t burn on the grill.
  2. Prepare the pesto. In a food processor, combine the basil, nuts, garlic, lemon juice and salt, and blitz until a paste forms.
  3. Slowly add the olive oil in batches until a smooth consistency is reached.
  4. In a bowl, season the raw shrimp with a pinch of sea salt and cover with pesto. You can allow the mixture to marinate for 1-2 hours if you like, but this can also be used immediately. Ensure the shrimp is well coated with the pesto.
  5. Once the skewers have soaked, thread 5 shrimp onto each skewer and set aside.
  6. Place skewers onto the BBQ or grill pan on a medium heat for 3-4 minutes per side. Cook until shrimp is not longer opaque and has a slight pink colour.
  7. Serve warm and enjoy!

Nutrition

  • Serving Size: 5 shrimp
  • Calories: 288 calories
  • Sugar: 0 grams
  • Fat: 19 grams
  • Carbohydrates: 2 grams
  • Fiber: 1 gram
  • Protein: 30 grams

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Power Bowl with Garlic Tahini Dressing

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Power Bowl with Tahini Dressing

Looking for a quick, easy and healthy lunch idea? Look no further than these DIY power bowls with tahini dressing. Incredibly versatile and easy to prepare, power bowls are a great way to get a high-fibre lunch on the table in minutes. Plus, they store well in the fridge for days so they work well as a healthy meal prep idea for grab-and-go lunches.

Power Bowl Recipe

What is a Power Bowl?

The term ‘power bowl’, also known as buddha bowl or macro bowl, simply refers to a mixture of fresh and highly nutritious ingredients that are combined to make a hearty and filling meal. They are typically vegetarian or vegan and include a combination of grains, root vegetables, leafy greens, fresh veggies, along with some nuts or seeds.

How to Build a Power Bowl

Making a healthy power bowl is quite simple once you get the basic formula down. Here’s what you need to do:

  1. Add some grains. The base of any good power bowl is a hearty helping of grains. Not only are they filling, but also add a much-need dose of fibre to the dish. Some popular options include rice, quinoa, couscous, wheat berries, and noodles.
  2. Add some protein. Protein is key to any power bowl, as it helps to balance blood sugar and keep you full, and you can use meat protein and/or vegetarian protein.
  3. Add some leafy greens. Greens can be added in the form of lettuce, spinach, kale, arugula or any other form you might enjoy.
  4. Add some veggies. Vegetables can be added raw or cooked depending on your preference, and the more colour the better.
  5. Add a dressing. Although you can truly use any type of dressing you like, creamy dressings tend to be the most popular.
  6. And that’s it! Once you’ve got the basics down the flavour options are endless.

Power Bowl with Tahini Dressing

The best part about this power bowl recipe is that it is incredibly versatile. Although this particular recipe calls for quinoa, chickpeas and sweet potatoes, you can easily swap these ingredients for any combination of grains, beans, lentils and vegetables that you like. Not to mention, it’s a great way to use dinner leftovers; simply combine the ingredients in a bowl (hot or cold) and cover them with the rich and creamy garlic tahini dressing.

More Healthy Power Bowl Recipes:

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Power Bowl with Tahini Dressing

Power Bowl with Garlic Tahini Dressing

Author: Stephanie Kay

Although this dressing recipe calls for garlic, it actually works very well without it. So, if you don’t have (or don’t like) garlic, no worries! Below are some ingredients ideas, but you can easily swap these for whatever you have on hand.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Total Time: 10 minutes
  • Yield: 2 servings 1x
  • Category: Salads
  • Method: By Hand
  • Cuisine: American
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Ingredients

Bowl:

  • 1/4 cup cooked quinoa (or rice, millet, or lentils, etc…)
  • 1/2 cup cooked chickpeas ( or black beans, white beans, pinto, etc..)
  • 1/2 cup roasted sweet potato (or any root vegetable)
  • 2 cups mixed greens
  • Assorted veggies
  • Handful seeds

Dressing:

  • 1/4 cup tahini
  • 2 tablespoons dijon mustard
  • Juice of 1 lemon
  • 1/4 cup olive oil
  • 1 clove garlic, minced or crushed (optional)
  • 1 tablespoon maple syrup (optional)
  • 1 pinch sea salt
  • Water to thin if needed

Instructions

  1. In a small bowl, whisk together dressing ingredients until smooth and creamy. (This makes lots of extra dressing, so you can save it for later.)
  2. In a separate large bowl, combine all of the power bowl ingredients.
  3. It is sometimes fun to arrange them by colour as well.
  4. Top salad with dressing and toss together.
  5. Serve cold and enjoy!

Nutrition

  • Serving Size: 1 bowl
  • Calories: 508 calories
  • Sugar: 7 grams
  • Fat: 30 grams
  • Carbohydrates: 51 grams
  • Fiber: 12 grams
  • Protein: 16 grams

Keywords: healthy, easy, dressing, vegetarian, vegan

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Sweet Potato Puree

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Sweet Potato Puree

To call this sweet potato puree a “recipe” is probably a bit of a stretch, but it’s just so good I wanted to include it here for you all. The recipe for these sweet potatoes is as simple as it might sound, and yet their nutritional value is so much more complex. Sweet potatoes are a rich source of starch and fiber, vitamin A, as well as many phytonutrients, making them a great source of energy and addition to any meal.

Sweet Potato Puree

Since sweet potatoes are an incredibly versatile ingredient that can be baked, roasted, boiled, mashed or turned into rich and creamy purees like this one. One of the reasons I like sweet potatoes so much is because they are so naturally flavourful and of course sweet. Because they are so tasty and creamy, you really don’t need to add any extra ingredients to this recipe, just a little salt and pepper is all you need.

More Healthy Side Recipes:

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Sweet Potato Puree

Sweet Potato Puree

Author: Stephanie Kay

Some recipes will call for the addition of milk, cream or stock to the sweet potato puree, but I think they taste best on their own with a generous season of salt and pepper.

  • Author: Stephanie Kay
  • Prep Time: 5 minutes
  • Cook Time: 30 minutes
  • Total Time: 35 minutes
  • Yield: 4 servings 1x
  • Category: Side Dish
  • Method: Stovetop
  • Cuisine: American
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Ingredients

  • 2 large sweet potatoes
  • Salt
  • Black pepper

Instructions

  1. Wash, peel and chop sweet potatoes into 1” cubes.
  2. To cook the sweet potatoes, you can either boil or steam them. Steaming will retain more of the nutrition, but boiling works well too.
  3. To boil, bring a pot of water to a boil, add diced sweet potatoes and cook for 15-20 minutes until potatoes can easily be pierced with a fork.
  4. To steam, add diced potatoes to a steamer and cook for 25-30 minutes until potatoes can easily be pierced with a fork.
  5. Once the potatoes are tender, strain the water and add them to a food processor or blender with sea salt and fresh pepper.
  6. Puree on high for 1-2 minutes until completely smooth.
  7. You can also use a potato masher if you don’t have a food processor, they just won’t be as smooth in texture.
  8. Enjoy!

Nutrition

  • Serving Size: 1 serving
  • Calories: 56 calories
  • Sugar: 3 grams
  • Fat: 0 gram
  • Carbohydrates: 13 grams
  • Fiber: 2 grams
  • Protein: 1 gram

Keywords: easy, healthy

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Thai Salad with Peanut Dressing

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A crispy, crunchy, sweet, and salty Thai-inspired salad with peanut dressing! This veggie salad with peanut dressing is a really fun Asian twist on a traditional coleslaw; loaded with flavor and colors it adds a little spice to any summer BBQ.

Thai Vegetable Salad

 

To be honest, I didn’t know what to call this recipe… Thai Coleslaw? Thai Chopped Veggie Salad? Thai Cabbage Salad? Thai Root Vegetable Salad? I suppose it could have been any of the above because the real star of this salad is the dressing. Oh. The. Dressing. You could pretty much chop up any veggies and leafy greens you like, toss the dressing on and I promise you’ll love it. I opted to ribbon the carrots and shred the cabbage, but you could really cut it any way you like, or even buy a pre-chopped cabbage mix at the grocery store.

 

Thai Vegetable Salad

 

 

 

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Thai Vegetable Salad

Thai Salad with Peanut Dressing

Author: Stephanie Kay

Although this Thai salad calls for a peanut dressing, it can easily be swapped for cashew or almond butter while still ensuring an incredible flavour.

  • Author: Stephanie Kay
  • Prep Time: 15 minutes
  • Total Time: 15 minutes
  • Yield: 8 servings 1x
  • Category: Salad
  • Method: By Hand
  • Cuisine: Thai
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Ingredients

Salad:

  • 3 cups red cabbage, shredded
  • 3 cups green cabbage, shredded
  • 2 carrots, peeled into ribbons or finely chopped
  • 1 handful coriander, chopped

Peanut Dressing:

  • 1/3 cup nut butter (peanut, almond or cashew)
  • 1 tablespoon tamari or gluten-free soy sauce
  • 2 teaspoon ginger root, freshly grated
  • 1 lime, juiced
  • 1 tablespoon honey
  • 1 tablespoon sesame oil
  • Optional: chopped nuts, lime wedges

Instructions

  1. Prepare the dressing. In a small bowl, whisk together all of the dressing ingredients until smooth. You want it to be a little thick, however if you find it too thick, add a little splash of water to thin it as needed.
  2. Prepare the salad. Using a knife, grater or mandolin, cut the cabbage into long strips. I used half of one small green cabbage and one small red cabbage to get about 6 cups of shredded cabbage.
  3. Using a peeler, peel and remove the outer skin from the carrots, and then peel the carrots into long ribbon-like strips.
  4. In a large bowl, combine the cabbage and carrots. Roughly chop the coriander and add to the mixture.
  5. Toss the salad with 1/2 of the dressing to begin, and top with chopped nuts and extra lime wedges. The extra dressing can be added if needed, or stored in the fridge for a later use.
  6. Serve and enjoy!

Nutrition

  • Serving Size: 1 serving
  • Calories: 123 calories
  • Sugar: 7 grams
  • Fat: 7 grams
  • Carbohydrates: 13 grams
  • Fiber: 3 grams
  • Protein: 4 grams

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Black Bean Stuffed Sweet Potatoes

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These vegetarian and gluten-free Mexican-inspired black bean stuffed sweet potatoes require minimal effort but provide maximum flavor.

Black Bean Stuffed Sweet Potatoes

Sweet Potatoes Stuffed with Black Beans

Stuffed potatoes are typically made with white potatoes, but I think the sweet potatoes add a sweet and cooling taste to the spicy black bean mixture. I’ve opted to make this recipe vegetarian using black beans, but you could also use chickpeas or lentils as a source of plant-based protein, or they can easily be made with chicken or beef as well.

 

Black Bean Stuffed Sweet Potatoes

 

Baking the potatoes is the most time-consuming part of this recipe, so this can be done in advance or you can simply catch up on TV while you wait. These potatoes can be made in advance, as they store really well in the fridge, and quickly assembled when it’s mealtime, or made in advance for a week’s worth of work lunches.

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Black Bean Stuffed Sweet Potatoes

Black Bean Stuffed Sweet Potatoes

Author: Stephanie Kay

These stuffed sweet potatoes call for black beans, however, you can truly use any type of beans or lentil in this recipe.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 1 hour
  • Total Time: 1 hour 10 minutes
  • Yield: 2 servings 1x
  • Category: Mains
  • Method: Baked
  • Diet: Vegetarian
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Ingredients

  • 2 sweet potatoes
  • 1 tablespoon olive oil
  • 1 spring onion, sliced
  • 1/2 red pepper, diced
  • 1/2  small zucchini, diced
  • 2 garlic cloves, minced
  • 1⁄4 teaspoon crushed chillies
  • 1⁄2 teaspoon cumin, ground
  • 1⁄2 teaspoon paprika
  • 1⁄2 teaspoon coriander, ground
  • 15 oz can black beans, strained and rinsed
  • 1 handful cilantro
  • 1 avocado
  • Salt
  • Pepper

Instructions

  1. Preheat oven to 400°F.
  2. Pierce hole in sweet potatoes with a fork in 3-4 places, and then wrap potatoes in aluminium foil. Place sweet potatoes in the oven and allow to cook for 1 hour or until tender. Test for softness with a fork if needed.
  3. In a pan on medium heat, heat olive oil. Add chopped spring onion, red pepper and garlic in the olive oil.
  4. Once the onion is translucent, add chillies, cumin, paprika and coriander to pan. Allow spices heat for about 30 seconds to 1 minute, or until fragrant.
  5. Strain and rinse black beans. Once well dried, add to vegetable mixture and allow to cook 2-5 minute. It doesn’t take long to heat.
  6. Cut and pit avocados, and add flesh to bowl.
  7. Finely chop cilantro and add to bowl with avocado flesh. Mash and mix together with a fork, season with sea salt and pepper to taste.
  8. Remove sweet potatoes from the oven; remove foil and slice down the middle. Divide black bean mixture and top sweet potatoes.
  9. Top each stuffed sweet potato with avocado mixture and serve.
  10. Serve warm and enjoy!

Nutrition

  • Serving Size: 1 potato
  • Calories: 506 calories
  • Sugar: 8 grams
  • Fat: 19 grams
  • Carbohydrates: 73 grams
  • Fiber: 25 grams
  • Protein: 8 grams

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Sticky Korean Chicken

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These sticky Korean chicken thighs are sweet, savory, tender, and crispy, satisfying your taste buds in every bite. Whip up a batch for a family-friend weeknight dinner or make them ahead of time and store them in the fridge for quick and easy lunches.

Sticky Korean Chicken

 

I’ve been on a real chicken thigh kick lately, and I’m really loving it. It wasn’t until quite recently that I started eating chicken thighs, in fact, I don’t think I ever ate them as a kid, so I am quite happy to have discovered them. When it comes to chicken, there is a misconception that the breast is the only healthy part of the bird, but that could not be more untrue. In fact, the breast is one of the least nutrient-dense cuts of chicken, although it might be high in protein. The thighs, the wings, the legs, and the drumsticks can all be incredibly nutritious cuts of meat (assuming you are buying good quality pastured birds) which all give you lots more flavor and lots more cooking options too. And as an added bonus, these odd cuts are often much cheaper than chicken breasts helping you keep more money in the bank.

 

Korean Chicken Recipe

 

These sticky Korean Chicken thighs are sweet and saucy, and a delicious and inexpensive weeknight meal.

More Healthy Chicken Thigh Recipes:

 

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Sticky Korean Chicken

Sticky Korean Chicken

Author: Stephanie Kay

This sticky Korean chicken thigh recipe calls for tamari, however, this can easily be swapped for soy sauce if needed.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 25 minutes
  • Total Time: 35 minutes
  • Yield: 8 chicken thighs 1x
  • Category: Main
  • Method: Baked
  • Cuisine: Korean
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Ingredients

  • 8–10 boneless chicken thighs
  • 2 tablespoon sesame oil
  • 2 tablespoon honey
  • 1 tablespoon chilli paste
  • 1 tablespoon tamari or coconut aminos
  • 2 cloves garlic, minced
  • 1/2 inch ginger, grated
  • Sea Salt & Pepper
  • Sesame Seeds
  • Green Onion

Instructions

  1. Preheat the oven to 425°F.
  2. In a small mixing bowl, combine the marinade ingredients; sesame oil, honey, chilli paste, tamari, garlic and ginger. Whisk together to combine. The consistency should be thick to ensure the chicken gets sticky.
  3. Season the chicken with a little sea salt and pepper and add the chicken thighs to a large Ziploc bag or bowl. You will use this to marinate the chicken.
  4. Pour the marinade mixture over the chicken in the Ziploc bag and allow the chicken to marinate for 1-24 hours. Note: If you don’t have time, simply add the marinade directly to the chicken and them to the baking sheet.
  5. Once the chicken has marinated, cover a baking sheet with aluminium foil or parchment paper. (You’ll want to line the baking sheet because the marinade is quite sticky and will stick to your pan.)
  6. Place the marinated chicken thighs onto the baking sheet and transfer them to the oven.
  7. Bake the chicken at 425°F for 25 minutes, turning it once.
  8. The chicken will be cooked through at this point, however, to add extra crispiness and stickiness, broil the chicken on medium heat for 5-10 minutes.
  9. Depending on your oven, keep a watchful eye on the chicken to ensure that it does not burn.
  10. Remove chicken from the oven and season with lots of sesame seeds and green onion.
  11. Enjoy!

Nutrition

  • Serving Size: 2 chicken thighs
  • Calories: 456 calories
  • Sugar: 9 grams
  • Fat: 19 grams
  • Carbohydrates: 9 grams
  • Fiber: 0 grams
  • Protein: 59 grams

Keywords: spicy, healthy, easy

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Spiced Roasted Cauliflower

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Spiced Roasted Cauliflower

Quick, easy, and crispy, roasted cauliflower! Variety in cooking methods is the key to getting more veggies into the diet, and this spiced roasted cauliflower shows us just that.

Roasted Cauliflower with Spices

If you are anything like me, you are likely sick of steamed vegetables and salads, as they can get rather bland and boring after a while. Cauliflower itself is a plain and simple vegetable, with not much taste and not much texture, so finding fun new ways to cook it is key to eating more of it. Roasting vegetables, especially in the colder months, is my favourite way to eat them as it completely changes their flavour and texture profile, especially when they are loaded with herbs and spices.

For this spiced roasted cauliflower, I used a mixture of spices to give it a little extra flavour and a little bit of heat. I think this recipe pairs well as a side dish or a braised meat or roast beef, but also works well cold in salads or tacos.

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Roasted Cauliflower with Spices

Spiced Roasted Cauliflower

Author: Stephanie Kay

This roasted cauliflower recipe makes a great warm side dish or a tasty topping for a cold salad.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 30 minutes
  • Total Time: 40 minutes
  • Yield: 4 servings 1x
  • Category: Side Dish
  • Method: Roasted
  • Cuisine: American
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Ingredients

  • 1 head cauliflower
  • 1 teaspoon paprika
  • 1 teaspoon ground cumin
  • 1/2 teaspoon ground coriander
  • 2 tablespoons olive oil
  • 1/4 teaspoon sea salt
  • Fresh black pepper

Instructions

  1. Preheat the oven to 400°F.
  2. Prepare the cauliflower. Remove the outer green leaves and cut the cauliflower in half. Remove the central core of the cauliflower, and roughly chop or break the cauliflower into florets.
  3. Place cauliflower florets in a bowl and toss with olive oil and spices. Ensure that cauliflower is well and evenly coated with oil and spices.
  4. Season with sea salt and fresh cracked pepper.
  5. Place cauliflower florets onto a baking sheet and spread them out evenly. You want to allow some room between the florets in order for them to crisp up in the oven.
  6. Place in oven and bake for 30-35 minutes. Keep a close eye on them, and you may want to toss them around a couple of times during the cooking time to ensure all sides cook evenly.
  7. For extra crispiness, broil for 3-5 minutes on high.
  8. Enjoy!

Nutrition

  • Serving Size: 1 serving
  • Calories: 44 calories
  • Sugar: 4 grams
  • Fat: 1 gram
  • Carbohydrates: 11 grams
  • Fiber: 4 grams
  • Protein: 4 grams

Keywords: oven roasted, spicy

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Mastering Your Morning Smoothie

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Smoothies are a great healthy on-the-go breakfast, but when not made correctly these blended breakfasts are missing the nutrition mark. Below are the 5 most common mistakes people make when putting together their morning smoothie, and a simple formula to make sure you master your smoothie every time.

how to master your morning smoothie

Common Smoothie Mistakes

Here are the 6 most common mistakes people make when preparing their morning smoothie and an easy-to-follow formula to ensure you are making the most well-balanced smoothie possible.

1. Adding Too Much Fruit

Adding too much fruit to your smoothie might make it sweet and delicious, but it is actually creating more of a milkshake than a healthy breakfast. The most common smoothie recipe looks something like this; banana + berries + orange juice + flavored yogurt.  Although isolated these may be healthy options, together the formula ends up looking more like; sugar + sugar + sugar + sugar. Starting your day with too much fruit is a recipe for an energy crash about 1-hour post-breakfast.

2. Not Adding Protein

Your smoothie may be as green as can be, but without adding protein your smoothie is not setting you up for a day of success. Adding protein to your morning smoothie will help to balance your blood sugar and keep your cravings at bay. Protein is the most satiating and filling nutrient and skipping on protein will cause you to be hungry shortly after breakfast.

3. Not Adding Fat

Although this meal might not be served on a plate, it is essential that your smoothie remains macronutrient balanced. What does that mean? It should contain a serving of carbohydrates, protein, and healthy fat! Fat is vital for our health and also helps slow down digestion to keep us fuller longer and stops our blood sugar from spiking from the fruit.

4. Forgetting it’s a Meal

Although smoothies are liquid, they can pack a real nutritional punch, and depending on what is in them, can contain up to 500 calories per serving. Having them for breakfast is a great way to start your day, but when fully loaded they don’t need to be eaten with a full serving of pancakes, bacon, and eggs. If you want to include a smoothie as a drink or side to breakfast, dial back the ingredients so you don’t overdo it.

5. Drinking it Too Fast

Smoothies may be a shot of health, but they are not meant to be drunk like one! Drinking your smoothie too fast can cause digestive upset, like gas and bloating, making it difficult for your body to absorb all of the nutrients in it. If you couldn’t eat the ingredients in your smoothie in the span of 3 minutes, you shouldn’t drink it that fast either.

Fortunately, with a simple formula, you can create a perfect smoothie every time, and forgo the kitchen blender mishaps.

THE SMOOTHIE FORMULA =  Liquid + Fruit + Protein + Fat

  1. LIQUID: You’ll want to skip the fruit juice when you are making your smoothie. Alternately, opt for simple liquids like water, almond milk, coconut milk, or coconut water. Start with 3/4 of a cup and add then you can add more as needed. It’s better to underdo the liquid rather than overdo it.

  2. FRUIT ( + Veggies): Fruit provides a good base for your smoothie, a creamy texture, and a source of carbohydrates. Bananas are an easy option, as well as fresh or frozen berries or peaches. Try and limit your fruit to a 1 cup maximum, and adding a handful of leafy greens is always a great way to add more veggies.

  3. PROTEIN: Protein powders are a very simple way to add much-needed protein to your smoothie. Find a powder that you can easily digest, as there are lots of options out there. Alternatively, nuts or seeds can also help provide a much-needed protein boost; hemp seeds are a personal favorite.

  4. FAT: A bit of healthy fat goes a very long way in your morning smoothie. Not only does it help to slow down the digestion and absorption of the sugars present in fruit to help balance your blood sugar, but appropriate sources can be used as a source of energy during the day.

Creating the perfect smoothie can be a bit of a science project if you are starting out, so don’t be afraid to experiment. The best thing to do is to start out simple and add more as you go. Here are three simple smoothie recipes I love.

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Berry Blaster Smoothie

  • 1 cup almond milk
  • ½ banana
  • ½ cup blueberries
  • 1 tbsp. coconut oil
  • 1 scoop vanilla protein powder

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Choco-Nut Smoothie

  • 1 cup coconut milk
  • 1 banana
  • 1 ½ tbsp. hemp seeds
  • 1 tbsp. almond butter
  • 1 tbsp. cocoa powder
  • 1 tbsp. cocoa nibs

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Green Energy Smoothie

  • 1 cup coconut water
  • 1 cup frozen peaches
  • 1 handful spinach
  • 1 ½ tbsp. hemp seeds
  • 1 tbsp. coconut oil
  • ½ inch fresh ginger

10-Minute Marinara Sauce

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10-Minute Marinara Sauce

Because sometimes 10-minutes is all you’ve got, this simple marinara sauce can be made in a pinch for a quick weeknight dinner.

10-Minute Marinara Sauce

Homemade marinara is quick and easy to prepare and tastes way better than store-bought stuff. This sauce comes together so quickly, it is great for those weeknights when you didn’t plan dinner and just need to get something on the table. Since it is made with basic pantry ingredients, you don’t need to worry about running to the grocery store; just open a jar of tomatoes, add some herbs, and away you go. If you have the time, you can simmer the sauce for longer to help bring the flavors together, but it still tastes great in 10 minutes.

I love making this10-Minute Marinara Sauce recipe ahead of time and storing it in the fridge for when it’s needed; it’s great over zucchini noodles, stirred into stews, or even used as a base for a breakfast dish of spicy baked eggs.

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10-Minute Marinara Sauce

10-Minute Marinara Sauce

Author: Stephanie Kay

If you’ve got a little extra time, you can stew the marinara sauce a little longer for a deeper flavour, but regardless this recipe packs a healthy Italian punch.

  • Author: Stephanie Kay
  • Prep Time: 5 minutes
  • Cook Time: 10 minutes
  • Total Time: 15 minutes
  • Yield: 4 servings 1x
  • Category: Sauce
  • Method: Stovetop
  • Cuisine: Italian
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Ingredients

  • 1 tablespoon olive oil
  • 1 small yellow onion, diced
  • 4 cloves garlic, minced
  • 1 teaspoon dried oregano
  • 1 teaspoon dried basil
  • 1/2 teaspoon crushed chillies (optional)
  • 1 28 oz can crushed tomatoes
  • 1/4 teaspoon sea salt
  • 1/8 teaspoon black pepper

Instructions

  1. Heat oil in a saucepan on medium heat. Add diced onion and cook on a low heat for 3-5 minutes until onions are translucent.
  2. Add minced garlic and heat for 1 minute ensuring it does not burn. Add dried oregano, dried basil and crushed chillies and allow to heat for about 30 seconds until fragrant.
  3. Add can of crushed tomatoes to the saucepan and stir to combine. (You could use diced tomatoes, but you might want to puree the sauce at the end because it will provide a more watery texture.)
  4. Simmer on a low heat for 10 minutes and season with salt and pepper to taste.
  5. Enjoy!

Nutrition

  • Serving Size: 1 serving
  • Calories: 105 calories
  • Sugar: 10 grams
  • Fat: 4 grams
  • Carbohydrates: 17 grams
  • Fiber: 4 grams
  • Protein: 4 grams

Keywords: garlic, oregano, basil, olive oil, easy, simple

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Chia Seed Pudding

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Chia Seed Pudding

Made with only 3 ingredients, this chia seed pudding makes a delicious on-the-go breakfast or gluten-free healthy snack! This chia seed pudding recipe is a simple recipe that you can flavour any way that you like. Once you’ve got the ratio of chia seeds to liquid down, you can easily add flavours, sweeteners, fruits and toppings to create any flavour combination you enjoy.

Chia Seed Pudding

Ch-ch-ch-chia! Potentially the best commercial of the 90s, and if you don’t know what I’m talking about you must go watch this video immediately.  If you are asking yourself if these seeds are the same magical seeds as the pottery pet that grows the answer is; yes! These seeds have a come long way in the past 20 years, so much so that they are one of the hottest superfoods in town.

Isolated, chia seeds are quite gritty and I personally don’t recommend them as something to munch on unless you want to spend your day with little black treats in your teeth. With that being said, what makes these seeds so magical is that they can absorb up to 4 times their weight in water making them a great thickening agent for recipes, additions to smoothies, or a delicious pudding alternative! Nutritionally speaking, chia seeds are rich in omega-3 fatty acids, antioxidants and fibre, and since they provide a gel-like texture when soaked, they are great for digestive health too.

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Perfect Chia Seed Pudding

Perfect Chia Seed Pudding

Author: Stephanie Kay

This chia seed pudding recipe is perfect for a quick breakfast for the mornings when you are short on time or in a hurry.

  • Author: Stephanie Kay
  • Prep Time: 5 minutes
  • Total Time: 5 minutes
  • Yield: 1 pudding 1x
  • Category: Snack
  • Method: Overnight
  • Diet: Vegan
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Ingredients

  • 3 tablespoons chia seeds
  • 2/3 cup almond milk
  • 2 teaspoons maple syrup (optional)
  • Optional Toppings: Granola, cinnamon, cocoa, fresh or dried fruits, nuts or seeds

Instructions

  1. In a small bowl or jar, whisk together the chia seeds, maple syrup, and almond milk.
  2. Cover and transfer to the refrigerator to set for at least one hour, overnight works best.
  3. In the morning, top with fruit and nuts or seeds of your choice.
  4. Enjoy!

Nutrition

  • Serving Size: 1 serving
  • Calories: 250 calories
  • Sugar: 8 grams
  • Fat: 14 grams
  • Carbohydrates: 27 grams
  • Fiber: 13 grams
  • Protein: 8 grams

Keywords: almond milk

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Tuscan Skillet Chicken

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Tuscan Skillet Chicken

A simple and warming one-pan meal, this Tuscan skillet chicken is a dinner the whole family will love.

Tuscan Skillet Chicken

Ok, full disclosure, I have never been to Tuscany, but I truly think this dish is something they would approve. This one-pot Tuscan skillet chicken is loaded with Italian-inspired flavours with sun-dried tomatoes, mushrooms and lots of herbs. Although you could certainly serve this type of dish with noodles, I opted to use white beans as a source of carbohydrate instead to make this well-balanced one-pot meal. Using the white beans makes this dish hearty and filling, and adds a little extra plant-based protein.

You could amend this Tuscan skillet chicken to make it completely paleo by simply omitting the beans and using potatoes or adding extra chicken, or make it completely vegetarian by adding extra beans instead of chicken. Regardless of how you serve it, it’s warming and delicious and makes great leftovers too.

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Tuscan Skillet Chicken

Tuscan Skillet Chicken

Author: Stephanie Kay

I used cannellini beans in this Tuscan skillet chicken, but you could easily use any white bean you like. If you are using sun-dried tomatoes packed in oil, be sure to remove some of the extra oil when you dice them up.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 30 minutes
  • Total Time: 40 minutes
  • Yield: 4 servings 1x
  • Category: Mains
  • Method: Baked
  • Cuisine: Italian
  • Diet: Gluten Free
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Ingredients

  • 2.5lbs chicken thighs (about 8 thighs)
  • 2 tablespoon olive oil
  • 1 white onion, diced
  • 4 cloves garlic, minced
  • 8oz white mushrooms, sliced (about 3 cups)
  • 1 teaspoon dried oregano
  • 1/2 teaspoon dried thyme
  • 1/2 teaspoon dried basil
  • 28oz can diced tomatoes
  • 1/2 cup sun-dried tomatoes, sliced
  • 14oz can cannellini beans
  • Sea Salt
  • Fresh Pepper

Instructions

  1. Preheat oven to 350°F.
  2. Season chicken with salt and pepper on both sides.
  3. Wash and chop all of your vegetables, and drain and rinse the can of beans.
  4. Heat 1 tbsp olive oil in a pan on a medium-high heat,  then add the chicken and brown for 3 minutes on each side.
  5. Remove chicken and set aside on a plate. You’re going to add it back to the pan later.
  6. Add the remaining tablespoon olive oil to the pan, and add the diced onion and sliced mushroom. Allow to cook on a medium heat for 2-3 minutes until onions begin to be translucent.
  7. Add the minced garlic and sundried tomatoes, allow to cook another 1-2 minutes. You don’t want the garlic to burn, so decrease the heat if needed.
  8. Add the dried herbs and allow to heat for about 30 seconds until fragrant. At this point I like to add a small splash of water, maybe 1-2 tablespoons, this helps to pick up any flavours off the bottom of the pan.
  9. Add the can of diced tomatoes to the mixture and stir to well combine. Cook for about 5 minutes.
  10. Return your chicken thighs to the pan. Ensure that they are submerged into the tomato mixture, if they overlap that is not an issue.
  11. Add the beans to the pan, spreading them out evenly.
  12. If you have an oven-proof skillet, cover the skillet and transfer it to the oven for 15-20 minutes. If you do not have an ovenproof skillet, continue cooking on the stovetop on a low heat for 10-15 minutes or until the chicken is cooked through.
  13. Remove your pan from the oven and allow to cool slightly.
  14. Serve warm with a side salad.
  15. Enjoy!

Notes

If you don’t have a pan that can be transferred from the stovetop to the oven, you can finish this recipe on the stovetop by keeping it on a very low heat for 10-15 or until the chicken is cooked through.

Nutrition

  • Serving Size: 1 serving
  • Calories: 619 calories
  • Sugar: 10 grams
  • Fat: 20 grams
  • Carbohydrates: 40 grams
  • Fiber: 8 grams
  • Protein: 70 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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