Stephanie Kay Nutrition

Stephanie Kay Nutrition

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Banana Bread Bites

Published on March 29, 2016 by Stephanie Kay

Banana Bread Bites

These healthy banana bread bites are a great grab-and-go snack or on-the-run breakfast that the whole family will love.

Banana Bread Bites

Who doesn’t love the smell of warm banana bread coming out of the oven?! It’s just the best! This banana bread bites recipe is a simple twist on an old classic, and a great way to use up your overripe bananas. Although I love traditional banana bread, the reason I love these little bites so much is that they are conveniently portioned into handheld treats that you can help get you out the door in a hurry or pack into school lunches.

I’ve naturally sweetened this recipe with a combination of bananas, dried date, and a little added sugar in the form of maple syrup, however, if your bananas are ripe enough the syrup is not necessary. This recipe is best made with old-fashioned rolled oats, however, quick-cooking oats would work well too, you just don’t need to grind them as long. This banana bread bites recipe is a simple hack to a traditional banana bread recipe with some healthy twists making it a perfect snack or on-the-run breakfast.

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Banana Bread Bites

Banana Bread Bites

Author: Stephanie Kay

These banana bread bites are a healthy high-fiber and low-sugar snack the whole family will love! Plus, they freeze really well, so you can make a double batch and save them for later.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Yield: 12 bites 1x
  • Category: Snacks
  • Method: Baked
  • Cuisine: American
  • Diet: Gluten Free
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Ingredients

  • 2 ripe bananas
  • 2 cups rolled oats
  • 1/4 cup Medjool dates
  • 1/4 cup coconut oil, melted
  • 1 teaspoon vanilla extract
  • 1 teaspoon cinnamon
  • 1 teaspoon baking powder
  • 1/4 teaspoon sea salt
  • 1/4 cup cacao nibs or dark chocolate chips
  • 2 teaspoons maple syrup (optional for more sweetness)

Instructions

  1. Preheat oven to 350°F and line a large baking sheet with parchment paper.
  2. Add the rolled oats to a food processor, and process until they are well-ground. The oats will turn into finer oat flour, but don’t worry if they are still a little coarse, it helps provide texture.
  3. Remove the oat flour from the food processor and set it aside for later.
  4. Add the peeled bananas and pitted dates to the food processor and blend. This can take a couple of minutes depending on how ripe your bananas are and how soft your dates are. (If your dates are very dry or hard, you can soak them in water for 3-5 minutes before to help soften them a little bit.)
  5. Process the bananas and dates until a smooth texture forms, almost like caramel.
  6. Once the bananas and dates are smooth, add the coconut oil and vanilla and blend to combine.
  7. Add in the cinnamon, baking powder, and salt and process again until combined.
  8. Once combined, add in the oat flour, and process slowly for 15-30 seconds, just until everything is well incorporated. (You can taste your batter at this point, if you want more sweetness you can add the maple syrup. I typically find dark chocolate chips provide plenty of sweetness, but if using cacao nibs I sometimes add a little maple syrup.)
  9. Remove the processor from the base and then remove the blade and set it aside. Carefully stir in the cocoa nibs or dark chocolate chips.
  10. Spoon the dough onto the baking sheet into balls roughly the size of golf balls, it should make 10-12 bites. You do not press down on the dough to flatten – the more rugged looking the better!
  11. Bake cookies for 10 minutes, rotate the pan and bake for another 8-9 minutes until golden brown on the bottom.
  12. Immediately transfer the baking sheet onto a cooling rack for 10 minutes.
  13. Enjoy!

Nutrition

  • Serving Size: 1 bite
  • Calories: 124 calories
  • Sugar: 3 grams
  • Fat: 5 grams
  • Carbohydrates: 16 grams
  • Fiber: 3 grams
  • Protein: 2 grams

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How To Eat Well on a Budget

Published on March 29, 2016 by Stephanie Kay

When you are on a budget, grocery shopping can provide a lot of financial stress. In fact, this is one of the most common objections I hear from people about trying to eat healthily. Fortunately, there are some simple strategies that you can implement to help you eat well on a budget without forgoing your health or your finances.

How To Eat Well on a Budget

1. The First Shop is the Deepest

When you transition to a healthier diet, the first grocery shop is always the most expensive. If you’ve thrown out everything in your pantry and are looking to overhaul it will healthy staples it can cost a small fortune to load it up with all of the healthy goods. I get it. However, once this is done, it’s smooth sailing, as you will only need to top up items here and there as they run out. And remember, you don’t need to buy every nut butter, oil, herb, and spice under the sun on day one. Just buy items as you need them and eventually you’ll be fully stoked.

2. Buy in Bulk

For items like nuts, seeds, grains, and flours buying in bulk is a great option. There are lots of stores that specialize in this alone, as well as plenty of online websites you can purchase from as well. Buying in bulk helps you control the cost as buying them in small quantities can get quite costly since the packaging alone can cost up to 15%-20% of the price.

3. Don’t Go Crazy for Superfoods

Although “superfood” can be incredibly healthy, you don’t need them to eat well.  Cacao nibs, chia seeds, flax seed, hemp hearts, and bee pollen are all wonderful, but if they are not in the budget you don’t need to stress over it. Your morning smoothie will cost you over $10 once you’ve added dates from Morocco, organic Mexican chia seeds, and salt from the Himalayan mountains; when some simple scrambled eggs would do the trick.

4. Shop Internationally

The international aisle in your local grocery store or international grocery stores is full of amazing and inexpensive finds! You can often get pantry staples of things like grains, nuts, seeds, and sauces at a fraction of the cost of grocery stores without skimping on quality. For instance, items like tahini, hummus, hot sauces, and spices can be doubled to triple the cost at the grocery store. My Middle Eastern supermarket sells tahini at $3.99 a tub vs. $7.99 at the grocery store.

5. Don’t Panic Over Organic

While it can be better to eat organic, it’s better to eat non-organic vegetables rather than no vegetables at all! If you haven’t already done so, check out the Dirty Dozen and Clean Fifteen list from the Environmental Working Group. The Dirty Dozen are the 12 “dirtiest” fruits and vegetables with the most pesticides and herbicides that you want to try and buy organic whenever you can, while the Clean Fifteen you can get away without buying organic.

6. Shop Seasonally

I never buy fresh berries in the winter because they cost a fortune and honestly don’t taste great. When things are in season buy them in bulk and freeze them for later on; there is nothing more enjoyable than pulling local frozen blueberries out of the freezer in the dead of winter. And regardless of the season, you are much better off buying local seasonal produce over kiwis flown in from New Zealand. (The fruits, not the people.) Not only are there important benefits to eating locally, but there are also important health benefits, and eating seasonally will trump eating organic any day.

7. Stock up on Root Veggies

Root vegetables are so underrated! Root vegetables like potatoes, sweet potatoes, parsnips, turnips, and celeriac are incredibly filling and so inexpensive. If you are not familiar with them all, take a walk on the wild side and try a little something new.  They can help create a hearty soup, stew, or side dish for a very small cost.

8. Love the Lesser Cuts

When opting for meats, buy the less popular cuts. Everyone seems to love a chicken breast, but what about the rest of the bird?! Cuts like chicken thighs are just as nutritious as chicken breasts at a fraction of the cost, and trying different cooking methods like stewing, braising, or slow cooking helps make tougher cuts more tender and juicy.

9. Get Plant-Powered

Eating more vegetarian meals is a great way to cut costs while eating well. Items like beans and lentils are a fraction of the cost of meat, and a humble can of beans can serve up to 4 people. Beans and lentils are packed with protein and fiber to help keep you full and they are incredibly versatile as well, so choosing plant-based proteins is great for your health and your wallet.

10. Don’t Freeze over Frozen

Don’t be shy when it comes to frozen fruits and vegetables. Depending on the time of year, frozen fruits and vegetables can actually be more nutritious than fresh. Frozen options are often harvested and packaged at peak of ripeness so they can often be a more nutritious and better-tasting option than fresh.

Coconut Crusted Fish Tacos

Published on March 18, 2016 by Stephanie Kay

Crispy, crunchy, and lightly spiced, these coconut-crusted fish tacos are oven-baked making them a healthy taco recipe you can enjoy any night of the week!

Coconut Crusted Fish Tacos

 

Since I was a kid I’ve always enjoyed taco night dinner, but this recipe is a far cry from that Old El Paso kit! It seems fish tacos are the “it” food of 2016, popping up on restaurant menus near and far. Typically battered and fried, a fish taco can punch way above its weight in calories, not always making them a healthy option. However, these spiced coconut-crusted fish tacos involve no frying at all; just a little baking and a little boiling, making them a healthy homemade Mexican feast! Topped with homemade guacamole and pico de gallo (or fresh salsa), they are a fun DIY meal or party dinner idea.

 

 

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Coconut Crusted Fish Tacos

Coconut Crusted Fish Tacos

Author: Stephanie Kay

These coconut-crusted fish tacos are crispy and crunchy while being oven-baked and incredibly good for you!

  • Author: Stephanie Kay
  • Prep Time: 20 minutes
  • Cook Time: 15 minutes
  • Total Time: 35 minutes
  • Yield: 4 tacos 1x
  • Category: Mains
  • Method: Baked
  • Cuisine: Mexican
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Ingredients

Fish Tacos:

  • 8 oz. fresh cod, or white fish
  • 1/2 cup shredded unsweetened coconut
  • 1 egg
  • 1/2 teaspoon paprika
  • 1/2 teaspoon cumin
  • 1 teaspoon chili powder
  • Salt
  • Pepper
  • 4 tortillas

Pico De Gallo:

  • 2 tomatoes, diced
  • 1 small red onion, diced
  • 1 jalapeno, diced
  • 1 tablespoon cilantro, roughly chopped
  • 1/2 lime, juiced
  • 1 teaspoon sea salt

Guacamole:

  • 1 avocado, peeled
  • 1/2 lime, juiced
  • 2 tablespoons fresh coriander, chopped
  • 1 pinch sea salt

Instructions

  1. Preheat oven to 400°F.
  2. Remove fish from the package and cut into 1 inch thick strips, ideal for fitting into 1 taco or lettuce wrap.
    Season cod well with salt and pepper.
  3. In a separate bowl, mix together the shredded coconut, paprika, cumin and chilli powder and combine well.
  4. Set up your dredging and coating station. In a small dish, crack an egg into a small dish suitable for dredging, and beat the egg until well combined.
  5. Place a baking cooling rack on top of a baking sheet. You want to allow some air to circulate around the fish if possible to help it crisp up, but if you don’t have one you’ll simply lie the fish on a baking sheet.
  6. Time to coat the fish. Dip the cod in egg mixture, followed by the coconut mixture. You want to ensure that your fish pieces are all well coated with the coconut mixture, this is what provides the crispy texture. Set on a baking rack or pan and finish all pieces of fish.
  7. Bake fish about 12-15 minutes or until fish flakes easily.
  8. Once the fish is cooked, turn the oven to a medium-high broil move the tacos to the top rack of the oven and broil for 1-2 minutes. Keep a watchful eye on your fish so it does not burn!
  9. While fish is baking, make the guacamole and pico de gallo.
  10. For the guacamole, pit and remove avocado from skin, add avocado to a small bowl and add juice of ½ lime, pinch of sea salt and a handful of chopped coriander. Mix and mash to combine. Adjust the lime and coriander to taste, and season with salt and pepper as needed.
  11. For the pico de gallo, finely dice the tomatoes, red onion and jalapeno into small pieces. (For the jalapeno, you’ll want to remove the seeds to reduce the overall spice.) Grab a handful of coriander and roughly chop on a cutting board. Mix tomatoes, onion, jalapeno and coriander together in a small bowl and squeeze in the juice of 1/2 a lime. Season with salt and pepper to taste.
  12. Once the cod is done, remove from oven and serve on a plate. It is ok if it flakes or falls apart, it will be used to assemble your fish tacos!
  13. To serve, wrap fish in tortilla and top with guacamole and pico de gallo.

Nutrition

  • Serving Size: 1 taco
  • Calories: 270 calories
  • Sugar: 6 grams
  • Fat: 13 grams
  • Carbohydrates: 28 grams
  • Fiber: 8 grams
  • Protein: 17 grams

Keywords: white fish, coconut, corn tortillas, baked, easy, healthy

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Sweet Potato Curry

Published on March 8, 2016 by Stephanie Kay

If you’re a fan of curry, you’re going to love this recipe. Made with red lentils, spinach and coconut milk, this sweet potato curry recipe is full of flavour with a rich and creamy texture. Not only is it incredibly quick and easy to prepare (ready in 30 minutes!), but it’s perfect for cold fall and winter nights when you want a heart-warming meal that just happens to be good for you.

Sweet Potato Curry

Sweet Potato Lentil Curry

This sweet potato curry is inspired by a classic Indian dal. Dal, sometimes spelt dhal, dahl and daal, is both an ingredient and a dish: it is the term used for dried split peas or lentils, and is also the term used for a thick lentil soup very common in Indian cuisine. Depending on the region of India, the manner in which it is made can vary widely; from the variety and colour of lentils to the cooking method.

This sweet potato lentil curry recipe is my twist on the classic and traditional dish. I opted to keep the process and the ingredients simple to help keep this delicious dish perfect for a quick and easy weeknight meal.

 

Sweet Potato Curry Recipe

This easy sweet potato curry recipe is made in one pot making it a perfect weeknight meal and it keeps as leftovers making it a great meal prep idea. Whip up a batch of this sweet potato lentil curry tonight, store it in the fridge or freezer, and you’ll have a hearty and healthy vegetarian meal ready to go whenever you need it.

More Healthy Curry Recipes:

  • Green Lentil & Spinach Curry
  • Yellow Squash & Chickpea Curry
  • Chickpea Chana Masala

 

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Sweet Potato Curry

Author: Stephanie Kay

Made with red lentils, spinach and coconut milk, this sweet potato curry recipe is a healthy vegetarian meal that is rich, creamy and full of flavour.

  • Author: Stephanie Kay
  • Prep Time: 5 minutes
  • Cook Time: 30 minutes
  • Total Time: 35 minutes
  • Yield: 6 servings 1x
  • Category: Stew
  • Method: Stovetop
  • Cuisine: Indian
  • Diet: Vegetarian
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Ingredients

  • 2 tablespoons coconut oil or ghee
  • 1 onion, diced
  • 3 cloves garlic, minced
  • 1-inch fresh ginger, grated or minced
  • 1 1/2 cup red lentils
  • 2 teaspoons curry powder
  • 1 teaspoon ground cumin
  • 1 teaspoon ground turmeric
  • 1/2 teaspoon salt
  • 1 large sweet potato, peeled and cubed
  • 1 can (400ml) coconut milk
  • 3 cups vegetable broth, chicken broth or water
  • 2 cups spinach, roughly chopped

Instructions

  1. In a large pot on medium-high heat, warm the coconut oil. Add onions and allow to cook for 4-5 minutes until translucent.
  2. Add garlic and ginger, and cook for about 1 minute. Add curry powder, cumin, turmeric and salt, and allow to heat for an additional 30 seconds until fragrant.
  3. Add lentils and chopped sweet potatoes to the pot and stir to combine with the spice mixture.
  4. Cover with coconut milk and broth, stir to combine and bring to a gentle boil. Once boiling, reduce to a simmer, cover and allow to cook for about 25-30 minutes until lentils and sweet potato are tender.
  5. Once tender, add chopped spinach, stir to combine and simmer until spinach has wilted. (At this point, the curry should have thickened and most of the broth absorbed, if not, allow to simmer for a final 5-10 minutes until the curry is thick and creamy.) Season with additional salt to taste.
  6. Serve curry immediately or store in an airtight container in the fridge for up to 5 days or the freezer for up to 3 months.

Nutrition

  • Serving Size: 1 serving
  • Calories: 378 calories
  • Sugar: 2 grams
  • Fat: 19 grams
  • Carbohydrates: 41 grams
  • Fiber: 7 grams
  • Protein: 14 grams

Keywords: lentil, coconut, spinach, easy, healthy

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Green Smoothie Bowl

Published on February 22, 2016 by Stephanie Kay

A quick and easy green smoothie bowl recipe! This simple 5-ingredient green smoothie bowl recipe is complete with customizable toppings and is a fantastic way to get greens into your breakfast.

Green Smoothie Bowl

 

For many, smoothies are a great way to add a some extra fruits and veggies to your day without extra cooking, you can just blend and go. Although smoothies are great, smoothie bowls are even more fun. Think of smoothie bowls as an extra thick smoothie that you can eat like soft-serve ice cream with a spoon – delicious! Honestly, making a smoothie bowl is not too difficult, it just means adding a little more fruit and veg, and a little less liquid to your blender.

A green smoothie bowl can be used for breakfast, or as a snack, just be sure to add a source of protein to your smoothie to ensure it is more well macronutrient balanced and satiating. In this recipe, I’ve used protein powder to serve as a source of protein, but plain yogurt or nut butters are also great ways to add protein to a smoothie.

 

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Green Smoothie Bowl

Green Smoothie Bowl

Author: Stephanie Kay

This green smoothie bowl is made with vanilla protein powder, however, natural protein powder would work well too.

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

  • 1/2 banana, frozen works best
  • 1/2 avocado
  • 1 scoop vanilla protein powder
  • 1 large handful fresh spinach
  • 1/2 to 3/4 cup almond milk

Optional Toppings:

  • Berries
  • Shredded coconut
  • Chopped nuts
  • Hemp seeds
  • Chia seeds
  • Pumpkin seeds
  • Sunflower seeds

Instructions

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

Nutrition

  • Serving Size: 1 bowl
  • Calories: 296 calories
  • Sugar: 8 grams
  • Fat: 13 grams
  • Carbohydrates: 30 grams
  • Fiber: 7 grams
  • Protein: 20 grams

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Easy Shakshuka

Published on February 11, 2016 by Stephanie Kay

Learn how to make a shakshuka with this foolproof shakshuka recipe. Made with poached eggs in a fragrant, rich, and slightly spicy tomato sauce, this easy shakshuka recipe works well for breakfast, lunch, or dinner.

Easy Shakshuka Recipe

 

What is Shakshuka?

Shakshuka, also spelled shakshouka and pronounced shack-shoe-cuh, is a traditional Mediterranean dish from Israel and throughout the Middle East. Commonly served for breakfast, shakshuka is a dish of poached eggs in a sauce of tomatoes, olives, peppers, onion, garlic, and spices. Some variations of shakshuka include lamb, potatoes, beans, yogurt, salty cheese, and fresh herbs, and it is typically served in a skillet with a side of pita bread, challah, naan, or crusty bread.

How to Make Shakshuka

Making shakshuka is actually quite simple. It starts by making a thick and flavourful tomato sauce before poaching the eggs directly in the sauce. For the best results, it is ideal to simmer the tomato sauce for as long as possible to help build depth and flavor, however, if you are in a pinch this can be done in under 30 minutes. Although this particular recipe keeps things simple, there are plenty of ways that you can add additional flavor and texture to your shakshuka with spices and vegetables.

 

 

If you are new to shakshuka, it’s actually a lot simpler to make than it looks or sounds. Served in a cast-iron skillet, with a few slices of sourdough, it’s a hearty and healthy one-pan dish that you can eat for any meal of the day.

More Skillet Egg Recipes:

  • Green Shakshuka
  • Spicy Egg & Potato Hash
  • Sweet Potato Breakfast Skillet

 

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Easy Shakshuka with Feta

Easy Shakshuka

Author: Stephanie Kay

Learn how to make a quick and easy shakshuka with this foolproof recipe. Made with kitchen and pantry staples, this recipe works well for breakfast, lunch or dinner.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Yield: 4 servings 1x
  • Category: Main
  • Method: Stovetop & Baked
  • Cuisine: Middle Eastern
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Ingredients

Shakshuka:

  • 1 tablespoon olive oil
  • 1 onion, diced
  • 1 red bell pepper, diced
  • 3 cloves garlic, minced
  • 1 teaspoon ground cumin
  • 1 teaspoon sweet paprika
  • 1/4 teaspoon crushed chillies
  • 1/2 teaspoon salt
  • 1/8 teaspoon black pepper
  • 28oz can diced tomatoes
  • 4–6 eggs

To Serve:

  • Feta cheese, crumbled
  • Cilantro, roughly chopped
  • Crusty bread

Instructions

  1. Preheat oven to 375°F.
  2.  In a cast-iron skillet or oven-safe skillet on medium-high heat, warm olive oil.
  3. Add onion and red pepper and cook until soft, stirring often not to burn, for about 5-6 minutes. Add minced garlic and cook for another 1-2 minutes, stirring often.
  4. Add cumin, paprika, chillies, salt and pepper, and stir to ensure the vegetables are coated with spices. Cook for another 1 minute until fragrant.
  5. Add diced tomatoes to the pan and stir well to combine. Simmer on medium heat for about 10-15 minutes until tomatoes have reduced and the sauce has thickened, using a spoon to gently break them up as they cook.
  6. Once the sauce had thickened, add the eggs. Using a spoon, carve a little whole into the tomato mixture and crack the eggs into the dish. There should be room in a large skillet to fit up to six eggs easily.
  7. Once the eggs are all cracked into the mixture, transfer the skillet to the oven for about 7-10 minutes until eggs are cooked to your liking.
  8. Once cooked, removed from the oven, top with crumbled cheese, cilantro and serve with a side of crusty bread.

Nutrition

  • Serving Size: 1 serving
  • Calories: 226 calories
  • Sugar: 6 grams
  • Fat: 14 grams
  • Carbohydrates: 12 grams
  • Fiber: 3 grams
  • Protein: 14 grams

Keywords: with feta, easy, healthy

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Beef and Bean Chilli

Published on January 26, 2016 by Stephanie Kay

Beef and Bean Chilli

Chili has always been a winter staple for me, my mom used to make it for us, and although I probably like mine a lot spicer now, it always reminds me of home. Most chili recipes call for a lot of beef, and a touch of beans, but I like to turn my recipe on its head. A half serving of beef and a double portion of beans make this beef and bean chili a protein powerhouse and the perfect winter dinner.

Beef and Bean Chilli

More Chili Recipes:

  • Chili Con Carne
  • Vegetarian Lentil Chili
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Beef and Bean Chilli

Beef and Bean Chili

Author: Stephanie Kay

This beef and bean chili is easy to make and incredibly versatile. You can easily omit the beef altogether in this recipe and add another can of beans of your choice. If you like a little spice, you can always add more spices as well.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 50 minutes
  • Total Time: 1 hour
  • Yield: 4 servings 1x
  • Category: Mains
  • Cuisine: Mexican
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Ingredients

  • 1 tablespoon olive oil or butter
  • 1 large onion, diced
  • 1 red bell pepper, diced
  • 4 garlic cloves, minced
  • 2 teaspoons hot chilli powder
  • 1 teaspoon paprika
  • 1 teaspoon ground cumin
  • 1/2 teaspoon cinnamon
  • 1/2 lb (250g) ground beef
  • 250ml beef stock
  • 400g can chopped tomatoes
  • ½ teaspoon dried marjoram
  • 2 tablespoons tomato paste
  • 1 square dark chocolate, 70% or more
  • 14oz can red kidney beans
  • 14oz can black beans
  • Salt

Instructions

  1. Prep your vegetables. Chop the onion and red pepper into a small dice, about 5mm square. Peel and finely mince the garlic.
  2. Brown the beef. Add the beef to a pan on medium heat, breaking it up with a spoon or spatula. Ensure that the heat is high enough for the beef to cook and not stew in the pot. Cook for about 5-7 minutes, or until the beef is uniformly cooked and is no longer pink. At this point add a pinch of sea salt to season the beef. Set aside.
  3. In a large pot on medium heat, warm the coconut oil or butter. Add the onion and cook, stirring frequently not to burn, about 3 minutes until translucent.  Add the red pepper and garlic, cook for another 1-2 minutes, until softened. Add the chilli powder, paprika, cumin and cinnamon. Heat for another 30 seconds, until fragrant.
  4. Transfer the cooked beef to the pot with the onion mixture and incorporate until well combine.
  5. Add tomato paste and canned tomatoes. Stir until well combined. Reduce the heat to a simmer and add stock, marjoram and dark chocolate. Stir to ensure everything is well mixed.
  6. Reduce the heat and allow the mixture to cook on a low simmer for 30 minutes. Check the pot occasionally and stir the mixture to ensure that it does not stick to the bottom.
  7. In the mean time, open the cans of beans and place them in a strainer. Rinse the beans under water to ensure that they are well rinse and the brine is washed off. Set aside and allow to dry a little.
  8. After 30 minutes, add the drained beans to the chili and stir to incorporate. Bring the pot to a low boil and cook for another 10 minutes with the cover removed. This will allow the mixture to reduce a little and the chili to thicken.
  9. Remove pot from the heat and allow the chili to stand and relax. This will allow the flavours to mix and mingle. The chili can be served immediately, but actually tastes better the following day.
  10. Serve with brown rice or cauliflower rice, and top with avocado and fresh coriander.

Nutrition

  • Serving Size: 1 serving
  • Calories: 307 calories
  • Sugar: 6 grams
  • Fat: 7 grams
  • Carbohydrates: 38 grams
  • Fiber: 14 grams
  • Protein: 25 grams

Did you make this recipe?

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Red Cabbage Sauerkraut

Published on November 18, 2015 by Stephanie Kay

Sauerkraut’s literal translation from German is “our cabbage”, and is traditionally fermented with juniper berries. Sauerkraut is commonly made with green cabbage but can be made with any color of cabbage or even a combination of flavors, much like this red cabbage sauerkraut.

Picture

 

When fermenting, it is vitally important to use the best quality vegetables and salts available. Table salt does not contain the required trace minerals and will not allow for proper fermentation. I recommend Celtic Sea Salt or Redmond Real Salt.

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Rainbow Sauerkraut

Red Cabbage Sauerkraut

Author: Stephanie Kay

Made with red cabbage and fresh apples, this red cabbage sauerkraut recipe is sweet and salty.

  • Author: Stephanie Kay
  • Prep Time: 15 minutes
  • Cook Time: 0 minutes
  • Total Time: 15 minutes
  • Yield: 10 servings 1x
  • Category: Sides
  • Method: By Hand
  • Cuisine: American
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Ingredients

  • 1 small purple cabbage, cored and shredded
  • 2 large carrots, shredded
  • 1 McIntosh apple, shredded
  • 1 tablespoon salt

Instructions

  1. In a bowl, toss shredded cabbage with sea salt.
  2. Use your hands to “massage” cabbage mixture for several minutes until it releases its juices and starts to soften.
  3. Add apples and carrots to cabbage and mix together thoroughly.
  4. Add cabbage mixture to a wide-mouth jar and press down with hand or mallet until juices come to the top of the mixture.
  5. The top of the cabbage should be at least 1 inch below the top of the jar and submerged in its juices.
  6. Close the jar tightly and keep at room temperature for at least 3 days before transferring to a cold storage.
  7. You can begin tasting your mixture after 2 days, but it improves with age.

Nutrition

  • Serving Size: 2 tablespoons
  • Calories: 33 calories
  • Sugar: 5 grams
  • Fat: 0 grams
  • Carbohydrates: 8 grams
  • Fiber: 2 grams
  • Protein: 1 gram

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Salted Caramel Oatmeal

Published on November 15, 2015 by Stephanie Kay

Salted Caramel Oatmeal

Rich and creamy, this salted caramel oatmeal is the perfect combination of salty and sweet, and is a quick and easy healthy breakfast for weekday mornings! This salted caramel oatmeal recipe calls for whole milk, however, you could easily swap it for almond milk or coconut milk if you wanted to make it dairy-free.

Salted Caramel Oatmeal

Oatmeal is one of my go-to breakfasts because it’s so simple to make, and it’s a high-fiber meal that will keep you fuelled and full for hours to come. Not to mention, once you’ve got the basics down there are so many different variations that can you can create, from apple cinnamon to chocolate banana, and this salted caramel oatmeal is just another delicious flavor you can add to the list! Although it sounds ultra-indulgent, this recipe is actually made completely of real food and helps to add some healthy fats and natural sweetness to the oatmeal. The simple combination of tahini and maple syrup, along with a pinch of sea salt, helps to create an oogey and gooey no-cook caramel sauce that takes a humble bowl of oatmeal to the next level.

More Healthy Oatmeal Recipes:

  • Chocolate Banana Oatmeal
  • Apple Cinnamon Oatmeal
  • Chai Spiced Oatmeal
  • Cardamom Pear Oatmeal
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Salted Caramel Oatmeal

Salted Caramel Oatmeal

Author: Stephanie Kay

This salted caramel patmeal feels like an indulgent treat but is a healthy, vegetarian and gluten-free breakfast that will keep you full for hours to come.

  • Author: Stephanie Kay
  • Cook Time: 10 minutes
  • Total Time: 10 minutes
  • Yield: 1 serving 1x
  • Category: Breakfast
  • Method: Stovetop
  • Cuisine: American
  • Diet: Vegetarian
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Ingredients

Oatmeal:

  • 1/2 cup rolled oats
  • 1 cup milk or almond milk
  • 1/2 teaspoon cinnamon
  • 1 pinch sea salt
  • 1/4 cup almond, roughly chopped (optional)

Salted Caramel:

  • 1 tablespoon tahini
  • 1 tablespoon maple syrup
  • 1 pinch salt
  • Water, to thin as needed

Instructions

  1. In a small saucepan, combine rolled oats, milk, cinnamon and sea salt, and bring to a boil.
  2. Reduce to a simmer and cook on low heat for 5-8 minutes, stirring frequently, until all of the liquid has been absorbed and oats are tender.
  3. In a separate small bowl, whisk together tahini, maple syrup and a pinch of salt. As needed, add a splash of water to thin the mixture to help create a creamy texture that is not too thick.
  4. Once cooked, transfer oatmeal to a bowl, drizzle with salted caramel and top with chopped almonds and an extra sprinkle of cinnamon.

Nutrition

  • Serving Size: 1 bowl
  • Calories: 333
  • Sugar: 12 grams
  • Fat: 11 grams
  • Carbohydrates: 46 grams
  • Fiber: 5 grams
  • Protein: 9 grams

Keywords: tahini, maple syrup, healthy, easy

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10 Plant-Based Protein Sources

Published on November 5, 2015 by Stephanie Kay

Vegetarian and plant-based diets have been rising in popularity over the past number of years and, therefore, more and more people are looking for new ways to add more plant-based protein sources to their meals. Fortunately, between beans, lentils, nuts, and seeds, there are so many different ways to add protein to your diet that don’t require much effort at all. So, here are 10 plant-based protein sources that you can add to your diet today and a number of different ways to use them.

10 Plant-Based Protein Sources

Eating a well-balanced diet can be achieved by a variety of different diet types, however, one key factor remains – we must eat a balance of macronutrients. Whether you are vegetarian, paleo, flexitarian or simply looking to eat a little better, ensuring that you are eating a balance of carbohydrates, proteins, and fats remains a top priority. When people begin to include more plant-based foods in their diet (which I encourage), the most common mistake is forgetting to include protein sources.  Although a big salad full of leafy greens and veggies is healthy, it does not constitute a well-rounded and balanced meal since it is lacking a major nutrient group – protein. Regardless of whether we are eating plant or animal products, protein makes up to 20% of our body weight, plays a crucial role in building and repairing muscles, is vital in strengthening the immune system, and is the most satiating nutrient.

Unfortunately, plant-based protein sources receive some criticism as they are not all considered complete sources of protein since they don’t contain all essential amino acids. The good news is that by eating a wide variety of these vegetarian protein sources or combining a few in your meals you can help complete the amino acid profile. The other good news is that vegetarian protein sources are inexpensive, high in fiber, easy to find, and even simpler to incorporate into your diet.  So, here is a list of the top plant-based protein sources, their health benefits, and some simple ways to include them in your meals

1. Spirulina

This blue-green algae is a great source of protein containing all 21 amino acids and contains more protein ounce per ounce than steak. Although you would require quite a bit of spirulina to match steak, even small amounts of spirulina can help boost protein intake and is a great source of vitamins and trace minerals. You can simply add the powder to water, juices, or smoothies, however, note that it has a very strong favor and smell, so a little goes a long way when you begin using it.

2. Hemp Seeds

Also known as hemp hearts, these little seeds are a protein powerhouse at 15 grams of protein per 1/4 cup. Similar to spirulina, hemp is also a complete source of protein, containing all amino acids, and also contains the essential fatty acid GLA. The hemp plant is commonly grown in Western Canada, and at the top part of the hemp plant, you will find the hard hemp seed which is harvested for food such as hemp hearts, hemp protein powder, and hemp oil. Mild in flavor, hemp hearts can easily be added to salads and smoothies or topped on soups and stews for a little protein boost.

3. Chia Seeds

The same little seeds that supplied your Chia Pet are now touted as a quality protein source. Despite their tiny size, a mere 2 tablespoons of chia seeds provide 4 grams of protein and 11 grams of fiber. Punching far above their weight in nutritional value, chia seeds are also the highest plant source of omega-3 fatty acids. With their ability to absorb 4 times their weight in water, chia seeds are perfect for making healthy puddings, adding to smoothies, or as an egg substitute in baking.

4. Quinoa

This gluten-free ancient grain tops the grain list in terms of protein content. Most grains are considered to be inadequate as total protein sources because they lack adequate amounts of the amino acids lysine and isoleucine, however, quinoa has significantly greater amounts of both lysine and isoleucine making it a complete protein. The versatility of this grain is what makes it so fun to cook with, and allows it to be included in breakfast, lunch, and dinner. Looking for ways to use quinoa? Try this cinnamon quinoa breakfast bowl, Asian quinoa salad, and quinoa, squash and prune stew for some hearty, filling, and protein-packed meals.

5. Buckwheat

Contrary to its name, buckwheat is not a form of wheat at all. This gluten-free grain is actually part of the rhubarb family, and diets containing buckwheat have been known to lower the risk of developing high cholesterol and high blood pressure. Harvested into groats, buckwheat is commonly ground into flours to make everything from bread to noodles to porridge. This buckwheat & berry breakfast porridge makes a rich and filling breakfast, or Japanese-style soba noodles are a great swap for any pasta dish to help boost the protein content.

6. Tempeh

In my opinion, tempeh is the more nutritious cousin of tofu. A traditional soy product, tempeh is made by the natural culturing and fermentation of soybeans into a dense cake or patty. Due to its natural fermentation, tempeh is more easily digested than tofu and contains 19 grams of protein per 100-gram serving. With its dense texture, tempeh easily takes on the flavor of marinades and can easily be grilled, topped on salads, or added to stir-fries and curries. It is, however, important to note that most North American soy has been genetically modified, so it’s important to opt for organic versions when buying it.

7. Nuts

Typically touted for being quality sources of healthy fats, nuts are also a great source of protein. Leading the pack in terms of protein content are almonds, followed by pistachios, cashews, walnuts, hazelnuts, macadamia, and pecans. Although typically used in savory dishes, nuts are also great additions to sweet snacks, like these chocolate and cherry energy bites, and not to worry, nut butter contains just as much protein as the nuts themselves, so keep on spreading.

8. Seeds

Often cast into the shadow of nuts, seeds are super sources of protein and overall nutrition. These staffs of life are not only high in protein but rich in vitamins, minerals, and antioxidants.  Pumpkin seeds are a valued source of zinc, sesame seeds are rich in calcium, and sunflower seeds are rich in vitamin E. Pumpkin and sunflower seeds make a simple snack or addition to any trail mix or salad, while sesame seed paste (also known as tahini) is ideal for creating dips or spreads, and salad dressings like these glory bowls with tahini dressing. When in doubt, combine nuts and seeds for a sweet and protein-rich snack like this super seed brittle.

9. Beans

They really are the magical fruit. Not only are beans rich in protein but rich in fiber which helps to support digestive health and balance blood sugar. From black beans to kidney beans to chickpeas, beans contain between 15 to 20 grams of protein per serving and make a filling addition to any meal.  It is important to ensure that you soak your beans before cooking with them as it helps to support digestion, and sprouting them can also increase the protein content. Stir into stews and soups or blend into dips, like this homemade hummus, or mix into salads, like this three-bean salad, for a filling meal.

10. Lentils

A member of the legume family, lentils are high in protein, rich in fiber, and come in a variety of colors from brown to green to red. Culturally diverse, compared to beans lentils are rather quick and easy to prepare, and one cup of cooked lentils contains up to 18 grams of protein. Lentils also contain a 3:1 ratio of carbohydrates to protein making them an ideal post-workout meal. From brown to green to red, lentils are used in a variety of dishes such as Indian dahls, earthy soups, like this vegetarian lentil chili, or more sophisticated side dishes and salads, like this make-ahead lentil salad.

Bean Minestrone Soup

Published on October 28, 2015 by Stephanie Kay

Minestrone soup – childhood classic, with a bit of a twist. The typical minestrone soup is a combination of a simple broth, a mixture of veggies with a little noodle or rice. I’ve bean minestrone soup with kale is made by simply swapping the noodles for some cannellini beans to help kick on the protein content, and included some kale to add some much-needed greens.

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More Italian-Inspired Soup Recipes:

  • Spring Green Minestrone
  • Italian Sausage Soup
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Kale & White Bean Minestrone

Bean Minestrone Soup with Kale

Author: Stephanie Kay

This white bean minestrone soup with kale it rich in fibre and plant-based protein for a hearty vegetarian meal.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 30 minutes
  • Total Time: 40 minutes
  • Yield: 4 servings 1x
  • Category: Soup
  • Method: Stovetop
  • Cuisine: Italian
  • Diet: Vegetarian
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Ingredients

  • 2 tablespoons olive oil
  • 1 leek
  • 1 carrot
  • 1 celery stalk
  • 1/2 red pepper
  • 2–4 cloves garlic
  • 1 teaspoon dried oregano
  • 1 teaspoon dried basil
  • 1/2 teaspoon dried thyme
  • 1 pinch crushed chilies
  • 400g can diced tomatoes (no salt added)
  • 400g can cannellini beans
  • 6 cups vegetable or chicken broth
  • 2 large kale leaves (4 small)
  • 1 pinch sea salt

Instructions

  1. Wash and chop leek – cut ends off and slice leek lengthwise down its centre, and then chop into rounds. Place leeks in a strainer and rinse to remove any excess dirt or grit. Towel dry.
  2. Peel and dice carrot, chop celery and pepper into small bite size pieces. Mince garlic.
  3. In a large pot, heat oil on medium heat. Add chopped leek, carrot, red pepper and celery. Sautee for 2-3 minutes until vegetables begin to soften but still slightly crisp.
  4. Add garlic, herbs, pinch of chilies and salt, and heat for 30 seconds until fragrant. Do not allow to burn.
  5. To the mixture, add a splash of stock to help loosen anything that may have stuck to the pan, and allow it to pick up all of the flavours.
  6. Mix in can of tomatoes, and stir until well combined with sauteed vegetables.
  7. Add remaining stock and bring mixture to a boil, then reduce to a low simmer and allow to cook for 20 minutes.
  8. In the meantime, strain beans and rinse thoroughly under cold water in a strainer.
  9. Wash kale leaves and towel dry lightly. Remove the hard spine, and chop into small bite size pieces.
  10. Once the soup has cooked for 20 minutes, add the rinsed beans and chopped and allow to cook on a very low simmer for another 5 minutes.
  11. Once finished, allow the soup to cool and season with sea salt and pepper as needed.
  12. The soup can be served immediately, however I find it tastes best the 2nd day once the flavours have all blended together.
  13. Enjoy!

Nutrition

  • Serving Size: 1 serving
  • Calories: 261 calories
  • Sugar: 8 grams
  • Fat: 9 grams
  • Carbohydrates: 38 grams
  • Fiber: 8 grams
  • Protein: 12 grams

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Curried Honey Mustard Chicken

Published on October 21, 2015 by Stephanie Kay

Curried Honey Mustard Chicken

Made with only 5 ingredients, the marinade for this curried honey mustard chicken is super simple yet full of flavor for a great weeknight meal.

Curried Honey Mustard Chicken

This recipe was given to me by a friend’s mother about 10 years ago and I have been using is ever since. With only 4 ingredients, this marinade is simple for anyone to make, and can really be used for a variety of different meats. If you are weary of the amount of butter in the recipe, read this blog post, and if you are concerned about the honey, you need not be. When buying honey, try and buy local, raw and unpasteurized honey as it provides a multitude of health benefits, and remember that the entire marinade is for 4 or more servings.

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Curried Honey Mustard Chicken

Curried Honey Mustard Chicken

Author: Stephanie Kay

The curried honey mustard chicken recipe calls for Dijon mustard, however, you can also use a combination of Dijon and grainy mustard for extra flavour and texture.

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

  • 4  chicken breasts, boneless, skinless
  • 1/3 cup butter, melted
  • 1/4 cup honey
  • 1/4 cup Dijon mustard
  • 2–4 teaspoons curry powder
  • Sea Salt

Instructions

  1. Preheat oven to 350°F.
  2. In a saucepan on low heat, heat butter until melted.
  3. In a small bowl, whisk together butter, honey, mustard and curry powder. (I use 4 tsp of curry powder because I like spice, however if you’re not a huge fan of spice you can use 2 tsp. curry powder or omit it all together.)
  4. Arrange chicken in a baking or casserole dish, and season lightly with a pinch of sea salt.
  5. Pour mixture over chicken and allow to marinade 1-2 hours. You can also cook it right away, but the flavours blend together better after sitting for a little while in my opinion.
  6. Pre-heat oven at 350°F and bake chicken, uncovered, for 30-35 minutes.
  7. Serve warm and enjoy!

Nutrition

  • Serving Size: 1 piece chicken
  • Calories: 303 calories
  • Sugar: 9 grams
  • Fat: 14 grams
  • Carbohydrates: 11 grams
  • Fiber: 1 gram
  • Protein: 34 grams

Keywords: chicken breast, chicken thigh, marinade, curry powder, butter, olive oil

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Crispy Roasted Brussels Sprouts

Published on October 8, 2015 by Stephanie Kay

In my opinion, Brussels sprouts have gotten a bad rap. Perhaps it’s the cooking method of choice, boiled and steamed sprouts are definitely not the most flavourful option, and bring back memories of childhood nights being forced to sit at the dinner table until we have cleaned our plate. The good news is, this crispy roasted Brussels sprouts recipe is about to change your mind.
Crispy Roasted Brussel Sprouts

Crispy Roasted Brussel Sprouts

Looking like miniature cabbages, Brussels sprouts are actually members of the cruciferous family of vegetables and are closely related to cabbage as well as kale, collard greens, and broccoli. Brussels sprouts contain phytonutrients that help our body to promote the production of enzymes involved in detoxification, especially the liver. (1) Not to mention, they are rich in vitamin K, vitamin C, folate, magnesium and fibre making them a nutritional powerhouse and a great side dish addition to any meal.

 

Roasted Brussel Sprouts Crispy

 

This recipe is oh-so-simple to prepare, but the roasting method provides so much flavour, and the addition of natural sea salt gives them a crispy crunch to boot. For the best results, be sure to use a high-quality salt, such as sea salt or rock as, as this will pack a boost of nutrition and flavour at the same time.

More Healthy Side Dish Recipes:

  • Garlic Mashed Cauliflower
  • Crispy Roasted Broccoli
  • Balsamic Roasted Carrots

 

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Roasted Brussel Sprouts Crispy

Crispy Roasted Brussels Sprouts

Author: Stephanie Kay

Salty, savory, and crunchy, these crispy roasted Brussels sprouts are a different, delicious, and nutritious way to eat this cruciferous vegetable.

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

  • 1 1/2 pounds Brussels sprouts
  • 3 tablespoons olive oil
  • 1 teaspoon salt

Instructions

  1. Preheat oven to 400°F.
  2. Trim the ends of the Brussels sprouts and cut them in half lengthwise.
  3. In a bowl, toss Brussel sprouts in olive oil and sea salt.
  4. Pour them on a sheet pan and ensure they are well spread out so they can roast evenly.
  5. Roast for 35 to 40 minutes, until crisp on the outside. Be sure to keep an eye on them so they don’t burn and toss them around from time to time to brown them evenly.
  6. Remove from oven and sea salt to taste as needed.
  7. Serve warm and crispy!

Nutrition

  • Serving Size: 1 serving
  • Calories: 133 calories
  • Sugar: 4 grams
  • Fat: 8 grams
  • Carbohydrates: 15 grams
  • Fiber: 7 grams
  • Protein: 6 grams

Keywords: oven roasted, crispy, salt, easy, healthy

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Curried Butternut Squash Soup

Published on October 6, 2015 by Stephanie Kay

Looking for a quick and easy soup that is delicious and nutritious? Look no further than this curried butternut squash soup. Not only is this recipe ready in 30 minutes, but it stores well in the freezer, so make a double batch and you’ll have healthy soup ready to go whenever you need it.

Coconut Curry Butternut Squash Soup

 

Coconut Curry Butternut Squash Soup

This coconut curry butternut squash soup is one of my go-to fall recipes. Although it’s not always at the top of everyone’s grocery list, squash is an inexpensive and versatile ingredient that is perfect for fall recipes. If I’m being honest, squash can be a little bland on its own, so it’s particularly delicious when roasted, grilled or paired with fragrant spices.

This recipe calls for a blend of curry powder, cumin, coriander and crushed chillies, however, you can easily mix and match the spices and increase or decrease the spice level to your liking. Not to mention, if you don’t have any curry powder, a red Thai curry paste would work just as well and provide delicious flavour!

 

Curried Butternut Squash Soup Recipe

 

This squash soup is rich in flavour and packs a real nutritional punch.  Loaded with powerful antioxidants, vitamins A and vitamin C, this curried butternut squash soup is the perfect recipe to help you beat the cold weather flu, while making meals quick, easy and delicious at the same time.

More Butternut Squash Recipes:

  • Butternut Squash Risotto
  • Butternut Squash & Chickpea Curry
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Curried Butternut Squash Soup

Curried Butternut Squash Soup

Author: Stephanie Kay

This curried butternut squash soup with coconut milk can be made ahead of time and stored in the fridge or freezer to keep you going through the week.

  • Author: Stephanie Kay
  • Prep Time: 15 minutes
  • Cook Time: 25 minutes
  • Total Time: 40 minutes
  • Yield: 6 servings 1x
  • Category: Soup
  • Method: Stovetop
  • Diet: Vegetarian
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Ingredients

  • 1 tablespoon olive oil
  • 1 onion, diced
  • 2 cloves garlic, minced
  • 1-inch fresh ginger, peeled and minced
  • 1 medium butternut squash, peeled and cubed
  • 1 tablespoon curry powder
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • 1/4 teaspoon crushed chillies
  • 1/2 teaspoon salt
  • 1 (14oz) can coconut milk
  • 2–3 cups vegetable broth or chicken broth
  • Toppings: Fresh cilantro, green onion and crushed chillies

Instructions

  1. In a large pot on medium-high heat, add and warm the olive oil.
  2. Add onion and allow to cook, stirring often, for about 4-5 minutes or until translucent.
  3. Add garlic and ginger and continue to cook for 2-3 minutes. Heat until ingredients are soft, being careful not to burn them.
  4. Add curry powder, cumin, coriander, chillies and salt, stir to combine with the onion mixture, and allow to heat for 30 seconds or until fragrant.
  5. Add squash and stir to coat with the onion mixture.
  6. Add coconut milk and broth, only adding enough broth to cover the squash. (You can always add more broth or water at the end if the soup is too thick.)
  7. Cover pot and bring to a boil. Once boiling, reduce to a simmer and cook for 15-20 minutes, stirring occasionally, until squash is tender.
  8. Once cooked, purée the soup until smooth using an immersion blender or in batches using a bar blender. Season with additional salt to taste as needed.
  9. Serve in bowls and garnish with fresh coriander, green onion and/or chillies as desired.
  10. This soup can be stored in an airtight container in the fridge for up to 5 days or in the freezer for 3 months.

Nutrition

  • Serving Size: 1 serving
  • Calories: 183 calories
  • Sugar: 3 grams
  • Fat: 17 grams
  • Carbohydrates: 10 grams
  • Fiber: 1 gram
  • Protein: 2 grams

Keywords: curried, coconut milk

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Gluten-Free Morning Glory Muffins

Published on September 10, 2015 by Stephanie Kay

These gluten-free morning glory muffins are healthy, easy to make and packed full of flavour!

Gluten-Free Morning Glory Muffins

 

The morning glory muffin is my absolute favourite muffin, it’s pretty much loaded with everything but the kitchen sink and makes a real satisfying snack. Legend has it, the original morning glory muffin was created by a lovely woman named Pam in 1978 on Nantuket Island. Now, I’ve never met Pam, but I already know I like her, and although I’m a big fan of her muffins, the nutritionist in me is not a huge fan of her ingredients. So, I’ve taken some very important time to experiment and create an updated version of this popular snack idea that’s full of nutritious goodness without compromising on flavour. 

 

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Morning Glory Muffins

Gluten-Free Morning Glory Muffins

Author: Stephanie Kay

These gluten-free morning glory muffins require a little extra effort in preparation but they make up for it in flavour. Make a double batch and freeze them for a quick breakfast or snack for weeks to come.

  • Author: Stephanie Kay
  • Prep Time: 15 minutes
  • Cook Time: 30 minutes
  • Total Time: 45 minutes
  • Yield: 12 muffins 1x
  • Category: Muffins
  • Method: Baked
  • Diet: Gluten Free
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Ingredients

  • 1/3 cup mashed sweet potato
  • 3 eggs
  • 1/4 cup raw honey or natural maple syrup
  • 1 teaspoon pure vanilla extract
  • 1 cup grated carrot (1 large)
  • 1 cup grated apple (Gala or McCintosh work well, but any red apple will do)
  • 2 1/2 cups almond flour
  • 1/2 cup shredded coconut (unsweetened)
  • 1/3 cup chopped dates (or raisins)
  • 1/2 cup raw walnuts, chopped
  • 2 teaspoons ground cinnamon
  • 1/4 teaspoon dried ginger (or 1″ fresh ginger root, grated)
  • 1 teaspoon baking powder
  • 1/4  teaspoon baking soda
  • 1/2  teaspoon fine sea salt

Instructions

  1. Preheat the oven to 350°F.
  2. In a bowl, whisk together the wet ingredients; mashed sweet potato, eggs, maple syrup, grated carrot, apple, and ginger until well combined.
  3. In a separate bowl, mix the dry ingredients; almond flour, shredded coconut, dates, walnuts, cinnamon, baking powder, baking soda, and sea salt until well combined.
  4. Add the dry mixture to the wet mixture and stir well until a thick batter forms.
  5. Grease the muffin tray with coconut oil, or line cups with muffin cups.
  6. Using a spoon, scoop batter into the muffin tray, filling the cups to the top. (This batter does not rise a lot.)
  7. Place muffin tray on the center rack in the preheated oven and bake for about 30 to 35 minutes.
  8. Bake muffins until they test clean when poked with a fork or toothpick.
  9. Allow muffins to cool at least 20 minutes before eating.
  10. These gluten-free morning glory muffins can be stored in an airtight container in the fridge for up to 5 days or in the freezer for up to 3 months.

Notes

Recipe adapted from The Roasted Root.

Nutrition

  • Serving Size: 1 muffin
  • Calories: 236 calories
  • Sugar: 9 grams
  • Fat: 10 grams
  • Carbohydrates: 15 grams
  • Fiber: 2 grams
  • Protein: 6 grams

Keywords: healthy, paleo, flourless, almond flour

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