Stephanie Kay Nutrition

Real Food for Real Life

Asparagus Radish Spring Salad

Published on by

Nothing says spring side dish like this light and fresh asparagus radish salad!

Asparagus & Radish Spring Salad

Asparagus Radish Salad

 

Nothing says spring like a big, fresh green salad, especially when it is filled with seasonal vegetables like this asparagus and radish spring salad. I used to think salads were boring, and truth be told they can be. There are only so many bowls of spinach, cherry tomatoes, and cucumbers with balsamic dressing a girl can eat! When I was learning to eat well, I kept things really simple; minimal effort, minimal ingredients, and minimal change. As I’ve said before on my blog, when I worked in an office setting I basically brought the same lunch to work every. single. day. Why? Because it was easy and I didn’t need to think or make any other decisions in my day. Did it work? Absolutely, and for some time I might add, but the more I got comfortable with eating well, the more I wanted to explore, the less I craved the junk food I once ate, and the more I wanted to try new foods and new ways to use them. Today, I am still a woman of routine; I just have a lot more tools in my tool belt. I am more adventurous with the foods I eat and the way I use them and I am inspired by our local produce and eating with the seasons.

I wanted to keep this salad really light and fresh, so I loaded it with as many seasonal spring flavors I could find. Asparagus and radishes are all essential vegetables of late spring and early summer, and the inclusion of fresh herbs right into the salad is a fun and fragrant way to use them. This asparagus and radish spring salad is my ode to the spring season.

Print
Asparagus & Radish Spring Salad

Asparagus & Radish Spring Salad

Author: Stephanie Kay

This asparagus radish salad calls for arugula but you could use any type of green you like. If you don’t enjoy the peppery bite of arugula, spring mix or gem lettuce would work well too.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Total Time: 10 minutes
  • Yield: 4 servings 1x
  • Category: Salads, Sides
  • Cuisine: Dairy-Free, Gluten-Free, Paleo, Vegetarian
Print Recipe

Ingredients

Salad:

  • 1 bunch arugula
  • 1 bunch asparagus
  • 4 radishes
  • 1/2 cup peas, fresh or frozen (thawed)
  • 2 sprigs fresh mint, thinly sliced
  • 1/4 cup goat cheese, crumbled

Dressing:

  • 3 tablespoons extra virgin olive oil
  • 1/2 lemon, juiced
  • 1 clove garlic, crushed or minced
  • 2 teaspoons Dijon mustard
  • 1/2 teaspoons sea salt
  • 2 sprigs fresh dill, finely chopped

Instructions

  1. In a small bowl or jar, combine the dressing ingredients and whisk until well combined.
  2. Wash the asparagus and trim to remove any woody ends.
  3. In a pot of boiling water, or using a kettle, blanch the asparagus until bright green. Add the raw asparagus to a bowl and cover with hot water for 45 seconds.
  4. Immediately transfer the asparagus to a bowl of cold water to stop the cooking process. Strain and towel dry.
  5. Once dry,  chop into ½ inch pieces keeping the tips in tack. I used the first 1-2 inches from the tip only.
  6. Wash and thinly sliced radishes into rounds, removing tough ends.
  7. In a large bowl combine the salad ingredients; arugula, asparagus, radishes, peas, and mint.
  8. Slowly add dressing to the salad, tossing until lightly coated.
  9. Top salad with crumbled goat cheese to taste and serve immediately.
  10. Enjoy!

Nutrition

  • Serving Size: 1 serving
  • Calories: 172 calories
  • Sugar: 3 grams
  • Fat: 14 grams
  • Carbohydrates: 8 grams
  • Fiber: 3 grams
  • Protein: 6 grams

Did you make this recipe?

Share a photo and tag us — we can’t wait to see what you’ve made!

Piri Piri Chicken

Published on by

Made with fresh peppers, chillies and a handful of spices, this homemade piri piri sauce is the perfect marinade for this homemade piri piri chicken recipe. Not only is a quick and easy way to create a lot of flavour with a little effort, but it stores well in the fridge for days to comes.

Piri Piri Chicken Recipe

What is Peri Peri Chicken?

Piri piri, or peri peri, is the Portuguese term for hot chillies or the hot sauce made from them. Piri piri recipes are especially popular in regions of South Africa, and recipes vary from region to region, so this piri piri Chicken is my take on this hot and spicy dish.

Easy Piri Piri Chicken Recipe

Full disclosure, I first tried piri piri chicken at a popular food chain restaurant, Nando’s. I know, I know, it is very unlike me to eat at any form of food chain, but sometimes when you are with a group you just need to roll with the punches and make the best of your options. (I mean, there are much worse food chains to eat at!) The good news is, the experience wasn’t too shabby! The food quality itself was less than ideal, as I am sure their dishes are made with refined oils, lower welfare meats and added sugars, but the positive I took away was that I am a big fan of the flavours of piri piri! Although recipes vary from region to region, common ingredients are chilli, lemon, oil and red bell peppers, so I figured why not give a try myself.

 

Piri Piri Chicken Recipe

 

A quick combination and herbs and spices makes a really delicious rub for the chicken, and with the addition of a few more ingredients, it is easy to make a rich, garlicy, tangy and spicy piri piri sauce. To maximize juiciness and flavour I think it is important to use bone-in chicken for this recipe, if not an entire spatchcock chicken, for a delicious dinner of Piri Piri Chicken. For the best results you’ll want to use the best quality chicken, I source all of my free-range chicken directly from truLOCAL.

 

Print
Piri Piri Chicken Recipe

Piri Piri Chicken

Author: Stephanie Kay

This piri piri chicken recipe makes quite a bit of sauce so you can store it in the fridge to use as a marinade for other dishes as well.

  • Author: Stephanie Kay
  • Prep Time: 15 minutes
  • Cook Time: 45 minutes
  • Total Time: 1 hour
  • Yield: 4 servings 1x
  • Category: Mains
  • Method: Baked
  • Cuisine: Portuguese
Print Recipe

Ingredients

Chicken:

  • 4 chicken leg quarters, skin-on and bone-in
  • A handful of fresh thyme, thick stems removed
  • 2 bird’s-eye chillies (or red Thai chillies)
  • 2 cloves garlic
  • 1 tablespoon olive oil
  • 1/2 lemon, juiced
  • 1/2 teaspoon paprika

Sauce:

  • 2 red bell peppers
  • 1/2 red onion
  • 1 bird’s-eye chillies (or red Thai chillies), seeds removed
  • 4 cloves garlic
  • 1 teaspoon paprika
  • 1 teaspoon dried oregano
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon black pepper
  • 1/4 cup olive oil
  • 1/2 lemon, juiced and zested

Instructions

  1. Preheat oven to 400°F.
  2. Lay chicken quarters onto a baking sheet, skin side up.
  3. Combine marinade ingredients in a small food processor or blender, and blitz on high until well combined.
  4. Evenly spread the marinade onto each chicken quarter, using your hands to rub it in. If you are able to let it marinade for 1-2 hours you will get more flavour, however it can be cooked right away.
  5. Transfer the baking sheet to the oven and cook for 45 minutes. For extra crispy skin, turn on the broiler setting for the last 3-5 minutes
  6. While the chicken is cooking, prepare the sauce. Begin by roasting both the red peppers and the red onion; this can be done by adding the vegetables to the tray with the chicken, done in a cast iron pan or on a gas grill. I used a cast iron skillet for this step, but any method will work. The intention is to get good char marks on the peppers and grill the onions; the bell pepper skins will be removed so burn marks are totally fine.
  7. Once the bell peppers and onion and have roasted, allow to cool slightly. Once cool to the touch, remove the core and the skins from the red bell peppers; this can be done by hand or by using the back of a spoon.
  8. Add peeled red bell peppers, roasted red onion and all other sauce ingredients to a blender or food processor, and pulse until a smooth consistency is formed. Set sauce aside.
  9. Once cooked, remove chicken from the oven and transfer to a plate. Serve with red pepper sauce, and sides of your choice.
  10. The chicken can be stored in the fridge for 3-4 days, and the sauce can be stored
  11. Enjoy!

Nutrition

  • Serving Size: 1 serving
  • Calories: 366 calories
  • Sugar: 7 grams
  • Fat: 23 grams
  • Carbohydrates: 15 grams
  • Fiber: 3 grams
  • Protein: 27 grams

Did you make this recipe?

Share a photo and tag us — we can’t wait to see what you’ve made!

Did you make this recipe? Rate it below!

Sea Salt: A Complete Guide

Published on by

Salt is a topic of nutrition controversy and has been blamed for many health concerns from heart disease to high blood pressure. In fact, salt is one of the most common questions people ask me, and with good reason, it can be very confusing. With so many brands of salt on the market, and so much contradictory information, it can be tough to decide which salts are best, so here is my simple guide to sea salt.

A Guide to Sea Salt

Functions of Salt

Salt, also known as sodium chloride, is a nutrient that is essential to life itself as it is found in every cell in the body. Sodium is one of the electrolytes, along with potassium and chloride, that helps to regulate the body’s movement of water as it is a major component of extracellular fluid. Salt has been valued throughout history; the word salt is the source of the word salary from a time when workers were actually paid in salt, and as civilization and agriculture spread, salt became one of the first international commodities of trade. Despite its bad press, salt has many vital functions in the body making it necessary for good health. Salt is important for balancing the fluid level of the blood, managing the body’s acid-alkaline balance, functions of the nervous system, adrenal function, stomach acid production, and proper nutrient absorption in the intestinal tract.

The need for salt can vary from person to person based on health history, activity level, diet, and much more. The Standard American Diet (SAD) is typically high in sodium from packaged food items, including everything from boxed cereals and bread to soup and sauces, and therefore exceeds required sodium levels, especially in the refined form.  Health Canada suggested that individuals over the age of 14 should not consume more than 2300mg of sodium per day in all forms, as higher levels have been linked to high blood pressure, a major risk factor for stroke, heart disease, and kidney disease. However, if you are consuming mostly whole foods in their whole format (or one-ingredient foods), which contain no added sodium, using high-quality sea salt during the cooking or seasoning process can be totally acceptable.

Sea Salt vs. Table Salt

As we talk about salt, it is important to distinguish between sea salt and regular table salt. The main differences between table salt and sea salt are their processing and texture.

Sea salt is produced from evaporating water from oceans or saltwater lakes with little or no processing. Depending on the source of the water, sea salt may contain various trace minerals with small amounts of calcium, potassium, magnesium, sulfur, zinc, and iron. The various minerals add flavor and color to sea salt, however, this is also dependent on whether the sea salt is refined or unrefined. Unrefined sea salt is unwashed, often grey in color, and therefore still contains trace minerals, however, you can also buy refined sea salt which has lost its colors and trace minerals in the process.

On the contrary, regular table salt is mined from underground salt deposits and is heavily processed. Although research is still unclear, there is some evidence that suggests sea salt does contain higher amounts of trace minerals. Moreover, table salt, also known as iodized salt, commonly contains undesirable additives such as anti-caking agents like sodium silicoaluminate or sodium ferrocyanide, and sometimes even added sugars, making it a less than desirable option. Therefore, when using salt, I recommended opting for an unrefined sea salt sea whenever possible.

Types of Sea Salt

Sea salts come in many shapes and colors, and with so many different brands on the market, it can be hard to know which to look for.  This is a quick breakdown and definition of some of the most common sea salts available:


  • Sea Salt: Sea salt is a broad term that generally refers to unrefined salt derived directly from seawater. It is harvested by channeling ocean water into large clay trays and allowing the sun and wind to evaporate it naturally.  It can be used as an all-purpose salt and it’s available coarse or fine-grained, and there are many different sources of sea salt.



  • Grey Salt: Grey salt is a “moist,” unrefined sea salt, usually found in the Brittany region of France’s Atlantic coast. Its natural, light-grey color comes from the minerals absorbed from the clay lining the salt ponds and is collected by hand using traditional Celtic methods and wooden tools.



  • Fleur de Sel: Fleur de Sel, which literally translates to “Flower of Salt”, is a finishing salt best known for its delicate taste and unique texture. True Fleur de Sel is hand-harvested from regions of France and is made up of only young crystals that form naturally on the surface of salt evaporation ponds.



  • Pink Salt: Pink salt, also often known as Himalayan pink salt, is the most popular of the colored salts and it is often harvested from salt mines in regions of Pakistan, while others are found in Peru and Australia. It can be used in place of table or sea salt and it gives a slightly crunchy texture to dishes. Pink salt also often contains trace minerals.



  • Flake Salt: A form of sea salt, what separates flake salt from other varieties is its texture. The most popular form of flake salt is Maldon, a British-based company, which is made by boiling and filtering seawater is filtered and boiled to remove impurities and then heating until the salt crystals are formed. Flake salt can be used anywhere sea salt can be used but also make a great finishing salt.



  • Kosher Salt: Kosher salt is harvested by either evaporation or from mining the earth, so it may or may not be considered sea salt. Kosher originally got its name for its use in the preparation of meat according to the requirements of Jewish dietary guidelines, however, today it often simply refers to coarse-grained salt made from salt crystals. It does not contain iodine but does sometimes have anti-caking agents. It has a cleaner, more even, and less salty taste than ordinary table salt, but is more processed than sea salt.


The Best Salts to Buy

There are many different salt brands on the market, and depending on your area you might have different types available. Ideally, when buying salt ensure that you are always opting for pure sea salt, and look for the most unrefined versions as much as possible; grey, pink, or Himalayan. There are many brands available, however, Celtic Sea Salt and Redmon Real Salt happen to be my two favorite brands.

Blueberry,Oatmeal & Maple Muffins

Published on by

Naturally sweetened and high in fiber, these blueberry, oatmeal, and maple muffins are healthy and delicious!

Blueberry, Oatmeal & Maple Muffins

 

If you have been following me for a while, you know that one of my favorite food guidelines is to “limit foods that make crumbs”. Whole foods in their whole format, as much as you possibly can, is truly the best way to go. If you can really follow this rule most of the time, having a crumb here and it is totally ok, so these blueberry, oatmeal, and maple muffins are for exactly those moments.

I often refer to muffins as “glorified cupcakes”, because they are essentially cupcakes without the icing. I mean, compare the ingredients of your average carrot muffin to your average carrot cake, and you are looking at the exact same recipe. However, I think it is unfair to label certain types of food as all bad because there are so many ways, shapes, or forms they can be made. Consider tacos as an example. Do I think tacos from a store-bought taco kit are healthy? No. Do I think every taco in the world is unhealthy? No. The quality of a specific dish comes down to one thing, the quality of the ingredients. Do I think shepherd’s pie from the freezer section of your grocery store is healthy? No. Do I think you can make a healthy shepherd’s pie from local pastured beef and potatoes from your local farmer? Yes. Deeming a specific dish as completely unhealthy is simplistic. (Unless it is a chemical-like item such as Cheez Whiz or hot dogs, then I am 100% on board.) For the most part, we got to where we are with food based on where we came from, we just got a little lost along the way, so looking back in time is a great place to begin to redefine what is real food.

In order to make these muffins a little healthier, I make a few small tweaks to ensure they were made with real food and free of refined sugars. Because it is maple syrup season in Ontario, I  figured what better way to sweeten these muffins than with a Canadian classic and my personal favorite natural sweetener.

 

Blueberry Oatmeal & Maple Muffins

 

There are different maple syrup grades, just as there are different types of sugar. Maple syrup is categorized according to its color, clarity, density, and strength of flavor. Consumer maple syrup is considered grade A maple syrup, and is classified as the following:

  • Golden: The lightest version, with no less than 75% light transmission, with a delicate taste.
  • Amber: Slightly darker in color, with between 50-75% light transmission, with a rich taste.
  • Dark: A dark brown color, with between 25-50% light transmission, and a robust taste.
  • Very Dark: The darkest and strongest flavor, with less than 25% light transmission.

Truthfully, all varieties of maple syrup are delicious so picking a syrup really depends on your palate and your use. I prefer a strong-tasting syrup, so I typically opt for dark syrups and use it in everything from marinades to baking. I used dark maple syrup in these blueberry, oatmeal, and maple muffins because I wanted the flavor to come out, however, if you only have golden or amber on hand these would work just as well.

More Healthy Muffin Recipes:

 

Print

Blueberry, Oatmeal & Maple Muffins

Blueberry, Oatmeal & Maple Muffins

Author: Stephanie Kay

Made with rolled oats and sweetened with maple syrup, these blueberry, oatmeal and maple muffins are a delicious and nutritious treat!

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Yield: 12 muffins 1x
  • Category: Muffins
  • Method: Baked
  • Cuisine: American
Print Recipe

Ingredients

  • 1 1/4 cup spelt flour or all-purpose flour
  • 3/4 cup rolled oats
  • 1 1/2 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon sea salt
  • 1 teaspoon cinnamon
  • 1 cup unsweetened apple sauce
  • 1/2 cup maple syrup
  • 1 teaspoon vanilla extract
  • 1/4 cup olive oil
  • 2 eggs
  • 1 cup blueberries, fresh or frozen

Instructions

  1. Preheat oven to 375°F.
  2. In a large mixing bowl, combine all of the dry ingredients; spelt flour, rolled oats, baking soda, baking powder, cinnamon and sea salt. Stir with a wooden spoon to ensure everything is combined.
  3. In a separate mixing bowl, combine all of the wet ingredients. Crack eggs into bowl and whisk together, add apple sauce, maple syrup, vanilla extract and olive oil, stir to combine.
  4. Add wet ingredients to the dry ingredients, and using a wooden spoon or spatula and stir well to combine. Add in blueberries and stir gently into mixture.
  5. Line a muffin tray with muffin cups, or add grease muffin tins with a small amount of coconut oil or butter. Add 1/4 cup of batter mixture to each muffin cup.
  6. Transfer baking tray to the oven and bake for 18-20 minutes or until a toothpick comes out clean.
  7. Remove from the oven and allow to cool slightly, about 5-10 minutes.
  8. Once cooled, transfer muffins to cooling tray. You may need to run a knife along the outer edge of the muffins to loosen them from the pan.
  9. Muffins can be served immediately, stored in the fridge for 5 days, or in the freezer for up to 2 months.
  10. Enjoy!

Nutrition

  • Serving Size: 1 muffin
  • Calories: 111 calories
  • Sugar: 10 grams
  • Fat: 0 grams
  • Carbohydrates: 26 grams
  • Fiber: 1 gram
  • Protein: 2 grams

Did you make this recipe?

Share a photo and tag us — we can’t wait to see what you’ve made!

Fragrant Spiced Rice Pilaf

Published on by

Rice is one of the most delicious side dishes to make, especially when it is done well. Plain rice on its own is still tasty and filling, but the right combination of spices can turn a basic side dish into the main attraction much like this fragrantly spiced rice pilaf.

Spiced Rice Pilaf

 

Enter the rice aisle at the grocery store and there are about 100 options to choose from. From long-grain to short-grain, minute rice to microwavable, and white to brown, the options are endless making decisions quite confusing when it comes to picking the healthiest choice. As with all food, the best option is always to pick the least processed and least refined format, so minute and microwavable options are less than ideal choices. When it comes to rice, here are some simple things to look for:

  • Short Grain, Medium Grain vs. Long Grain: From a nutrition perspective short grain or long grain rice makes absolutely no difference. From a cooking perspective, the length of the grain makes it more or less suitable for certain types of dishes. Short-grain rice is starchier and sticks together when cooked so it is best suited for dishes like sushi or rice puddings. Medium-grain rice produces a moist, chewy and tender grain, so it is best used for dishes like risotto and paella. Long grain rice contains less starch, so the grains remain separate when cooked and are therefore often used in side dishes, pilafs and salads.

  • Brown vs. White: Contrary to popular belief, white rice is not necessarily less nutritious for you and can still be a very healthy choice when the best types are selected. The difference between brown rice and white rice is that brown rice is a whole grain, as it contains the bran and germ, while white rice has had the bran and germ removed from the grain. The bran and the germ contain most of the essential nutrients in the grain, so technically brown rice contains more fibre and nutrition than its counterpart white rice. However, because the bran and germ have not been removed, brown rice also contains many anti-nutrients, such as phytic acid, which make it harder for your body to break down and absorb the nutrients. These anti-nutrients are a natural part of the grain, as they protect the vital reproductive tools of the grain, however, they can cause digestive distress for many people who have trouble breaking down the bran and germ, so white rice is still a great option.

  • Jasmine vs. Basmati: When it comes to white rice, basmati and jasmine rice are the most well-known varieties. Both are aromatic versions of long-grain rice, and they are commonly used in a variety of Asian and Middle-Eastern dishes. Jasmine rice is from Thailand, and has a slightly soft and clingy texture when cooked, while Basmati rice is from India and Pakistan and easily separates with its slightly nutty flavour. It is best to rinse and soak both versions before cooking as this helps to remove any dust or excess starch and helps it to absorb water and cook more evenly.

The fun of cooking rice is that it has such a neutral flavour the cooking options are endless. Cinnamon or saffron? Cardamom or paprika? There are so many different ways to spice rice and this fragrantly spiced rice pilaf is one really tasty way to do so!

 

Print

Spiced Rice Pilaf

Fragrant Spiced Rice Pilaf

Author: Stephanie Kay

The stock and spice options in this spice rice pilaf recipe are interchangeable, however, the preparation method remains the same. Jasmine rice would also work but I find basmati provides a better texture.

  • Author: Stephanie Kay
  • Prep Time: 5 minutes
  • Cook Time: 20 minutes
  • Total Time: 25 minutes
  • Yield: 4 servings 1x
  • Category: Sides
  • Method: Stovetop
Print Recipe

Ingredients

  • 1 cup basmati rice
  • 2 cups chicken broth
  • 1 shallot, minced
  • 1 teaspoon olive oil
  • 1/4 teaspoon sea salt
  • 1/2 teaspoon ground cinnamon
  • 1/2 teaspoon ground cardamom
  • 1/4 teaspoon ground allspice
  • 1 cinnamon stick (optional)
  • 1 orange, zested
  • 1/4 cup sliced almonds
  • 1/2 coriander, roughly chopped

Instructions

  1. In a small pot on medium heat, add the olive oil and minced shallot, cook for 3-5 minutes until translucent. Add cinnamon, allspice and cardamom and heat for another 30 seconds until fragrant.
  2. Add rice and stir with onion mixture until each grain is coated with oil. Season with salt, cover with chicken stock and bring to a boil.
  3. Once boiling, add the orange zest and cinnamon stick to the pot. Reduce heat to a simmer, cover pot with lid and cook for 20 minutes until rice is cooked through.
  4. Once cooked, fluff rice with a fork and transfer it to a serving dish. Top with chopped coriander, sliced almonds, and any remaining orange zest.
  5. Enjoy!

Nutrition

  • Serving Size: 1 serving
  • Calories: 155 calories
  • Sugar: 5 grams
  • Fat: 6 grams
  • Carbohydrates: 23 grams
  • Fiber: 3 grams
  • Protein: 4 grams

Did you make this recipe?

Share a photo and tag us — we can’t wait to see what you’ve made!

Green Vegetable Tray Bake

Published on by

Packed full of greens, this vegetable tray bake is the perfect meal prep idea. This green vegetable tray bake is a really simple and effective way to make a big batch of vegetables that you can use for breakfast, lunch, or dinner for the week ahead.

Vegetable Tray Bake

 

A few weeks ago on my Instagram stories, I shared some of my go-to meal planning tips and I got a bunch of feedback and questions, so I figured what better way to share it with you all than directly on my blog! Every Sunday I try to dedicate an hour or two to doing a small amount of meal prep to help me get set up for my week. The nature of my job has me working at all hours of the day, and on a few days of the week I work late, so on those nights, it is nice to have some food prepared to come home to. Although I enjoy cooking, I don’t want to dedicate my entire weekend to getting food ready for the week, so the more efficient I can be with my time the better it is for me. When it comes to meal prepping, I tend to have a simple formula; cook 1 type of protein, 1 type of starch, and a big batch of vegetables. This method means that we have plenty of options for the week, be it lunch or dinner, and it gives me some flexibility when it comes to actually putting my meals together so I am not eating the same thing over and over again. If you’ve never done meal planning before, it can seem totally overwhelming, but once you’ve got your own formula down it will make weekdays so much easier when it comes to eating well.

This particular vegetable tray bake recipe is a really simple way to make veggies you can add to your breakfast, lunch, and dinner. Plus it’s incredibly versatile so you can use any combination of vegetables you like.

 

Print

Green Vegetable Tray Bake

Green Vegetable Tray Bake

Author: Stephanie Kay

This vegetable tray bake recipe is so versatile, you can really swap in any vegetables you like. I chose to do this particular version with only green vegetables, but other vegetables like carrots, cabbage, beets, red onion and bell peppers all work very well too.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Yield: 8 servings 1x
  • Category: Sides
  • Method: Baked
Print Recipe

Ingredients

  • 1 head broccoli
  • 1 large zucchini
  • 1 bunch asparagus
  • 1 lb Brussel sprouts
  • 4 tablespoons olive oil
  • 1/2 teaspoon sea salt
  • 1/4 freshly ground pepper
  • 1/2 teaspoon garlic powder (optional)

Instructions

  1. Preheat oven to 400°F.
  2. Being by preparing the vegetables. Rinse and chop vegetables; remove broccoli florets, trim asparagus ends and cut in half, cut zucchini into cubes, trim Brussels sprouts and cut in half.
  3. Add chopped vegetables to a large rimmed baking sheet, drizzle with olive oil, and season with salt, pepper and garlic powder (optional).
  4. Using your hands, gently toss vegetables in olive oil to ensure they are all well coated.
  5. Transfer baking sheet to the oven for 20 minutes until vegetables are all lightly cooked through.
  6. Remove from the oven and allow to cool completely. The vegetable can be served immediately or stored in the fridge for up to 4 days.
  7. Enjoy!

Nutrition

  • Serving Size: 1 serving
  • Calories: 127 calories
  • Sugar: 4 grams
  • Fat: 8 grams
  • Carbohydrates: 14 grams
  • Fiber: 6 grams
  • Protein: 6 grams

Did you make this recipe?

Share a photo and tag us — we can’t wait to see what you’ve made!

Thai Cod Green Curry

Published on by

This Thai cod green curry is a perfect weeknight meal; quick and easy to prepare, high in protein, and packed full of vegetables.

Thai Cod Green Curry

 

Curries are one of my go-to weeknight meal, they are quick to prepare and you can pack a ton of vegetables into one simple dish. You can truly make curry with any time of protein you like, however, using fish keeps things light and fragrant and really fits the theme for this Thai cod green curry.

The reason I love curries so much is because they are a blend of so many delicious flavours and with all of the options in the grocery store these days there are lots of shortcuts you can take to make them. Of course, you can buy all of the ingredients to make your own curry paste, but on weeknights when you just need to get dinner on the table store-bought curry paste is a great way to do that. There are lots of different brands on the market, and if you go to Asian supermarkets there are even more, but Thai Kitchen is my personal favourite brand. Not only is it incredibly flavourful but the ingredients are really clean so you don’t have to worry about extra preservatives or sugars. I always keep a little jar of green or red paste in the fridge so I can whip up dinner in a pinch.

In addition to curry paste, I also tend to keep a lot of coconut milk on hand. Not only do I use it in curries, but I also add it to soups, stews and even desserts. When I say coconut milk, I am referring to the canned variety, not the boxed variety you find in the milk section of most grocery stores. The canned versions are richer, thicker and creamier so they are perfect for cooking. There are two versions of canned coconut milk; regular and light (lite), which are both great for cooking. Coconut milk is made from blending fresh coconut ‘meat’ with water, simmering the mixture and then straining the pulp until only a milky liquid remains. Light (or lite) coconut milk simply has lower fat content than regular coconut milk, however, either option works very well. Using full-fat coconut milk is incredibly nutritious as the fats present are all-natural, can be used for energy and can help to control appetite. I sometimes opt for light coconut milk simply for taste or consistency as I think it works better in certain dishes.  Be sure to read the label when you buy coconut milk, ideally the ingredients should only list; coconut and water.

 

Thai Cod Green Curry

I used light coconut milk in my for this Thai cod green curry recipe, but you can use whichever you prefer. Sometimes the cream separates from the water in the can, but just add it all to the recipe, as it heats it will mix back together.

More Healthy Thai Curry Recipes:

 

Print

Thai Cod Green Curry

Thai Cod Green Curry

Author: Stephanie Kay

This Thai cod green curry recipe calls for cod fillet, however, you could easily use any time of mild white fish such as pollock, bass, haddock or halibut.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Yield: 4 servings 1x
  • Category: Curry
  • Method: Stovetop
  • Cuisine: Thai
Print Recipe

Ingredients

Thai Cod Curry:

  • 4 (4oz) cod fillets
  • 1 tablespoon coconut oil
  • 1/2 yellow onion, diced
  • 2 cloves garlic, minced
  • 1/2 inch fresh ginger, minced or grated
  • 1 Japanese or baby eggplant, cubed
  • 2 tablespoons green Thai curry paste
  • 1 can (14 oz.) coconut milk
  • 1 teaspoon fish sauce
  • 1 tablespoon honey
  • 1 cup green beans
  • 1 red bell pepper
  • 1 red chilli pepper (optional)

Sides:

  • 1 cup jasmine rice, dry
  • 2 cups water
  • 1/4 teaspoon sea salt
  • 1 lime
  • 1 handful coriander

Instructions

  1. In a small pot, add rice, cover with 1 cup of water and add a pinch of sea salt. Bring to a boil and then reduce to a low simmer for 15 minutes until rice is cooked thru. Fluff with a fork and set aside.
  2. In a large skillet on medium heat, add the coconut oil and onion, saute for 3-5 minutes until translucent.
  3. Add in the diced eggplant, stir to coat with onion mixture, season with sea salt, and gently saute for another 2-3 minutes until slightly cooked down. Add in minced garlic and ginger and cook for another minute until fragrant.
  4. Add in green curry paste and coconut milk, stir well to combine. Add fish sauce and honey, then reduce the heat and simmer on low for 10 minutes to allow eggplant to soften.
  5. After 10 minutes, add in cod fillets, scatter with green beans, and add red bell pepper. Cover and cook for another 5-7 minutes until cod is poached, flaky and tender. (If you are adding in red chilli add it in with the green beans and bell pepper.)
  6. Once cod is poached, remove curry from the heat, transfer to bowls, top with fresh coriander.
  7. Serve with jasmine rice and lime wedges.
  8. Enjoy!

Nutrition

  • Serving Size: 1 serving
  • Calories: 366 calories
  • Sugar: 10 grams
  • Fat: 16 grams
  • Carbohydrates: 35 grams
  • Fiber: 4 grams
  • Protein: 25 grams

Did you make this recipe?

Share a photo and tag us — we can’t wait to see what you’ve made!

Skillet Cottage Pie

Published on by

A classic Irish dish, this skillet cottage pie is easy to make and incredibly good for you.

Skillet Cottage Pie

When I’m in the mood for a warming, savory meal, cottage pie is the perfect treat. Not only is it simple to prepare, but it’s very inexpensive to make and makes plenty of leftovers. This skillet cottage pie recipe is a slightly quicker more convenient way to make a family classic as it uses fewer dishes, which means less cleanup and more time for eating.

Cottage pie and Sheppard’s pie are very similar in nature. Both coming from England, cottage pie is typically made with ground beef, whereas Sheppard’s pie is mostly made with ground lamb or mutton. In North America, we typically refer to this recipe as Sheppard’s pie, but I think the rustic nature of this particular dish really calls for the name Skillet Cottage Pie.

The reason this dish makes my approved list of recipes is that it is made with 100% real food. I think stick-to-your-ribs dishes like Sheppard’s pie, roasts, and stews, have gotten a bad reputation in North America, but when you break it all down it doesn’t really make any sense. These dishes are made with whole foods that are local to the land, so suggesting they are unhealthy seems rather foolish to me. For instance, potatoes are a wonderful whole food that should be celebrated so much more than they are feared. As one of my clients said to me; “Potatoes come out of the ground, how can they be bad for you?”, and she is oh-so-correct. My goal with my work is to reconnect people with their food, teach them where their food comes from, and help them learn to love real food. It shocks me to think that many people have no problem eating a refined sugar and oil-loaded granola bar, but are afraid of something as simple and natural a potato. It is time that people take a step back and look at the big picture, think about where their food actually comes from and how it got to their fork. Visit a farmer’s market, learn what grows locally, and learn to eat seasonally. If we could all just do a little more of this, the world would be a much healthier place.

Skillet Cottage Pie

This skillet cottage pie is the perfect Sunday dinner; whip up a batch on the weekend, eat up and freeze all of the leftovers for so many more delicious meals to come.

More Pie Recipes:

Print
Skillet Cottage Pie

Skillet Cottage Pie

Author: Stephanie Kay

You can certainly make this skillet cottage pie recipe in a baking tray as well, I just think the skillet looks great and it dirties fewer dishes too!

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 30 minutes
  • Total Time: 40 minutes
  • Yield: 6 servings 1x
  • Category: Main
  • Method: Baked
  • Cuisine: Irish
Print Recipe

Ingredients

Filling:

  • 1 pound ground beef
  • 1/2 tablespoon olive oil
  • 1 onion, diced
  • 2 carrots, diced
  • 3 cloves garlic, minced
  • 1 teaspoon dried thyme
  • 1 teaspoon dried rosemary
  • 1 tablespoon Worcestershire sauce (gluten-free if needed)
  • 1/2 cup beef or chicken broth
  • 2 tablespoon tomato paste
  • 1/2 cup frozen peas, thawed
  • Salt
  • Pepper

Mashed Potatoes:

  • 4–5 large russet potatoes (750g), peeled and diced
  • 1/4 cup chicken stock
  • 2 tablespoons butter
  • Salt
  • Pepper

Instructions

  1. Preheat oven to 350°F.
  2. Begin by cooking the potatoes. In a large pot, bring water to a boil, add potatoes, and cook for 15-20 minutes until potatoes can easily be pierced with fork.
  3. While the potatoes are boiling, begin on filling. In a skillet on medium heat, add oil and then add diced carrot and onion and cook for 3-4 minutes until vegetables are tender.
  4. Add ground beef to the pan, and cook for 5 minutes until no longer red/pink, using a spoon to gently break up the meat as it cooks. Add in minced garlic, dried thyme and rosemary and cook for another minute until fragrant.
  5. Season meat mixture with salt and pepper and then add in Worcestershire sauce, tomato paste, peas and broth. Stir into meat mixture to ensure everything is well combined. Turn up the heat to bring mixture to a gentle simmer and allow to cook 10-15 minutes until liquid is reduced and filling has thickened.
  6. While the filling is reducing, finish the mash potatoes. Strain boiled potatoes and return them to the pot with butter and chicken stock. (You can also use milk/cream but using chicken stock is a lighter way to make a really rich and creamy mashed potato.) Using a potato masher or fork, mash the potatoes together for a creamy consistency, and season with salt and pepper to taste.
  7. Once the filling has reduced and thickened, remove it from the heat and cover it with the mash potatoes. Using a spoon or spatula add dollops of mashed potatoes to the top of the filling and then evenly spread it out across the mixture. (I like to use a fork to create a fun design in the mash potatoes, but this is totally optional.)
  8. Transfer the skillet to the oven and cook for 15-20 minutes until golden on top and bubbling on the sides.
  9. Serve with your favourite green vegetables or salad.
  10. Enjoy!

Nutrition

  • Serving Size: 1 serving
  • Calories: 290 calories
  • Sugar: 5 grams
  • Fat: 6 grams
  • Carbohydrates: 41 grams
  • Fiber: 4 grams
  • Protein: 19 grams

Did you make this recipe?

Share a photo and tag us — we can’t wait to see what you’ve made!

 

12 Healthy Portable Breakfast Ideas

Published on by

Weekday mornings can get pretty hectic, but that doesn’t mean that breakfast needs to be skipped altogether. There are lots of simple, healthy, and quick breakfast ideas that you can grab and go on your way out the door to ensure you are set up for a day of success. So here are 12 healthy portable breakfast ideas that will help get you out the door in a hurry.

12 Portable Breakfast Ideas

As the saying goes, breakfast is the most important meal of the day. Although the saying is most certainly up for debate, I am a big fan of breakfast; not only is it my favorite meal of the day, but I often recommend ideas to clients to ensure they are fueled for their day as well. The word breakfast literally translates to ‘break the fast’ and, when you eat a good breakfast, you help give yourself energy for a productive day and help to limit cravings in the afternoon.

When it comes to actual breakfast options it is important to opt for a well-balanced breakfast with lots of protein, fat, and carbohydrates. Whether you are eating at the kitchen table, or chowing down in the car (not suggested but I realize it happens), or eating at your desk in the morning, this simple rule will help make sure that you are ready to tackle your day. So, here are 12 of my simplest, most delicious, convenient, and grab-and-go healthy portable breakfast ideas.

Portable Breakfast Ideas

[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_single_image image=”2303″ img_size=”835×557″ alignment=”center” onclick=”custom_link” link=”https://kaynutrition.com/2017/01/spinach-breakfast-casserole/”][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]

1. Spinach Breakfast Casserole

This is not only one of my personal favorite healthy portable breakfast ideas, but this Spinach Breakfast Casserole is the most popular recipe on my blog! Although this recipe requires a little advance planning, it makes enough servings for an entire week of breakfasts and it is really simple to prepare. Think of this recipe as a full weekend breakfast stuffed into one delicious weekday bite!

[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_single_image image=”2295″ img_size=”835×557″ onclick=”custom_link” link=”https://kaynutrition.com/2016/11/chocolate-chia-pudding/”][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]

2. Chia Seed Pudding

When it comes to chia seed pudding the flavor options are endless, it’s getting the right ratio of seeds to liquid that makes this breakfast a winner or a loser. You can either make a Perfect Chia Seed Pudding and add any toppings and flavors you like, or go for something a little more indulgent like my Chocolate Chia Seed Pudding. The fat and protein content in the chia seeds can help to balance blood sugar to keep cravings at bay and keep you mentally alert for a morning of work.

[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_single_image image=”2296″ img_size=”835×557″ onclick=”custom_link” link=”https://kaynutrition.com/2016/04/mastering-morning-smoothie/”][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]

3. Protein-Packed Smoothie

At this point, everyone knows that smoothies make a healthy portable breakfast idea, but it’s the content of your smoothie that truly determines if you’ve got a good option or not. Just like any plated meal, a well-balanced smoothie should contain a source of carbohydrates, protein and fat to help keep you full and help you avoid that hangry feeling later on in the day. Learn how to master your morning smoothie, so you aren’t making those oh-so-common smoothie mistakes.

[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_single_image image=”2322″ img_size=”835×557″][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]

4. Hard-Boiled Eggs, Avocado & Tomato

This is the ultimate of healthy portable breakfast ideas, you can literally just grab 2 hard-boiled eggs, 1 avocado, and 1 tomato, and go. Of course, you’ll have to boil your eggs ahead of time, but once you learn how to boil perfect eggs you can whip up a batch while you’re watching your favorite TV show. And, just to be clear, if you are worried that the combination of eggs and avocado “too high in fat”, fear not, it’s an incredibly healthy option. If you don’t believe me read my blog post all about why full fat is always best, and why you should be more afraid of your morning muffin than eggs and avocado.

[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_single_image image=”2310″ img_size=”835×557″ onclick=”custom_link” link=”https://kaynutrition.com/2017/03/pb-j-overnight-oatmeal/”][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]

5. PB & J Overnight Oatmeal

Oatmeal is a staple breakfast that has been around for generations; it’s filling, it’s inexpensive and it’s efficient. You can certainly make a warm batch of oatmeal on the stovetop, but for the mornings you just don’t have time to try a batch of overnight oatmeal instead. This PB&J Overnight Oatmeal version combines the flavors of a childhood classic, without any added sugars, making it one of the best healthy portable breakfast ideas around.

[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_single_image image=”2339″ img_size=”835×557″ onclick=”custom_link” link=”https://kaynutrition.com/2017/03/western-omelette-muffins/”][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]

6. Western Omelet Muffins

When a western omelet meets a muffin, you get the best of both worlds; Western Omelette Muffins! People seem to love muffins for breakfast, but a muffin is really just a glorified cupcake with no icing. They are loaded with refined flour and sugar and although they may go well with your morning coffee, they will give you a big ol’ sugar crash within an hour of breakfast. So try mixing things up with a protein and fat-packed egg muffin instead.

[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_single_image image=”4357″ img_size=”835×557″ onclick=”custom_link” link=”https://kaynutrition.com/2015/09/reds-morning-glory-muffins/”][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]

7. Morning Glory Muffins

Ok, so you might be wondering why I am giving you a muffin recipe after I rip on muffins for breakfast. The reason? It is the ingredients in the actual muffin that determine whether it’s a good choice or not. The standard coffee shop blueberry muffin or lemon poppy seed muffin has as much sugar as a chocolate bar or half-pint of ice cream. WHAT?! Yes, it’s true. The reason this Morning Glory Muffin recipe works is that it is free of refined flours and refined sugars, and loaded with vegetables, protein, and healthy fats.

[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_single_image image=”2298″ img_size=”835×557″ onclick=”custom_link” link=”https://kaynutrition.com/2016/09/breakfast-egg-bake/”][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]

8. Breakfast Egg Bake

The fun thing about a Breakfast Egg Bake is that you can pretty much add anything you like to it. This little number is loaded with sweet potatoes, breakfast sausages, and a ton of veggies making it an absolutely delicious combination. This recipe makes enough portions to feed you for the week (and then some), but you can also easily half or quarter the recipe to make fewer servings. Just slice and go in the morning for a delicious healthy portable breakfast idea!

[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_single_image image=”2294″ img_size=”835×557″ onclick=”custom_link” link=”https://kaynutrition.com/2016/09/blueberry-baked-oatmeal-bars/”][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]

9. Blueberry Baked Oatmeal Bars

These little Blueberry Baked Breakfast Bars make a great healthy portable breakfast idea because they are essentially a handheld version of a bowl of oatmeal. Made with rolled oats and sweetened naturally with berries, they are low in sugar and high in fiber to help keep you full. These bars can actually be made with any type of fruit, and you can add all sorts of nuts, seeds, and spices keeping the flavor options endless. Plus, they freeze really well too, so you can batch-cook a bunch for grab-and-go breakfasts for weeks ahead.

[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_single_image image=”2325″ img_size=”835×557″ onclick=”custom_link” link=”https://kaynutrition.com/2015/07/nut-seed-granola/”][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]

10. Homemade Granola & Plain Yogurt

Granola and yogurt is a classic breakfast combination, but it is truly the quality of your granola and the type of yogurt you use that determines how healthy the choice actually is. What most people don’t realize if that depending on the type ad brands they opt for, granola and yogurt can be more like a dessert for breakfast than an actual breakfast. By making your own homemade granola, like this Nut & Seed Granola or my Holiday Spice Granola, and opting for plain full-fat yogurt, you can ensure you are making the healthiest choice possible with a portable breakfast loaded with protein, carbohydrates, and healthy fats.

[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_single_image image=”2323″ img_size=”835×557″][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]

11. Sourdough Toast with Almond Butter & Banana

I’ve got good news, bread is not the devil, it just comes down to the quality of the bread’s ingredients and the way it was made. A slice of naturally leavened sourdough topped with all-natural nut butter and slices of banana is not only a handheld breakfast you can walk out the door with but something you can easily make at the office too. All-natural sourdough bread is made with wild yeast and naturally fermented making them more easily digested, richer in beneficial bacteria, and make their nutrients more bio-available. (Pro-Tip: For an extra little hint of sweetness add a sprinkle of cinnamon to your banana slices.)

[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_single_image image=”2297″ img_size=”835×557″ onclick=”custom_link” link=”https://kaynutrition.com/2017/02/simple-beef-stew/”][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]

12. Leftovers

If you can let go of the idea of “breakfast foods” you will save yourself a whole lot of hassle in trying to help come up with healthy portable breakfast ideas. Dinner leftovers are one of the simplest and best healthy portable breakfast ideas because all of the cooking is already done, you just need to grab and go! In North America, we have created this idea that there are specific foods for specific meals, but that is certainly not the case. Traditionally our ancestors and many cultures around the world today simply eat dinner leftovers for breakfast. Leftover soups and stews, meats and veggies all make great breakfast meals, or use odds and ends of leftovers rice and potatoes and top it with an egg for a hearty way to start the day.

Western Omelette Muffins

Published on by

These fully loaded western omelette muffins are an easy make-ahead breakfast idea that will give you simple and portable breakfasts for a week.

Western Omelette Muffins

 

A quick scan of my blog and you might notice that egg dishes are one of my favorite make-ahead breakfast ideas; my Spinach Breakfast Casserole and my Breakfast Egg Bake are staples in my kitchen. The reason I love them so much is that I think they are such a filling way to start the day. Eggs have a bad reputation, and quite frankly I’m sick of it. It is a huge misconception that eggs are an unhealthy choice. In fact, I think people should be far more afraid of their store-bought cereals, granolas, bread, and muffins than an innocent little egg! Eggs are 100% natural food that are one of the most nutritious foods on the planet. A single whole egg contains 13 essential nutrients, and 6 grams of protein, and is rich in healthy omega-3 fats.

As with any food, the quality of the eggs you buy determines how nutritious they actually are, so here are a few things to look for.

  • Organic: In the grocery store, shop for organic eggs whenever possible. Organic eggs come from hens raised in a free-range system with access to the outdoors. Hens are fed a certified organic feed.
  • Pasture-Raised: Go beyond organic and look for pasture-raised eggs. Pasture-raised eggs ensure the hens spent time outside, weather permitting in Canada, as well as on the barn floor.
  • Local Farms: In my opinion, the best way to buy eggs is directly from a local farm or farmers’ market. Organic and pasture-raised eggs are often available from local farms providing some of the freshest and best quality eggs around.

Egg labeling can get really confusing with buzzwords like ‘enriched’, ‘omega-3’, ‘free-run’, and ‘free-range’, so the more you know, the more you know what to look for. Check out this great Guide to Buying Eggs from the Canadian Egg Farmers so you are well-equipped to make informed decisions. These Western Omelette Muffins are quick to prepare and make a great on-the-go breakfast option, but also as a simple school or office lunch.

 

Print

Western Omelette Muffins

Western Omelette Muffins

Author: Stephanie Kay

These Western Omelette Muffins are a simple breakfast recipe that everyone will love. I find pre-cooking the vegetables helps make them a little more tender once the omelette muffins are cooked, and you can truly add any vegetables you like.

  • Author: Stephanie Kay
  • Prep Time: 15 minutes
  • Cook Time: 20 minutes
  • Total Time: 35 minutes
  • Yield: 12 muffins 1x
  • Category: Breakfast
  • Method: Baked
Print Recipe

Ingredients

  • 12 eggs
  • 1/2 red bell pepper, diced
  • 1/2 green bell pepper, diced
  • 1/4 red onion, minced
  • 4 pieces bacon or ham
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon fresh ground pepper
  • 1/2 cup milk (optional)

Instructions

  1. Preheat the oven to 375°F.
  2. In a skillet on medium heat, cook the bacon until crispy. Once cooked, remove from pan and set aside on paper towel to remove any excess oil.
  3. In the same pan, add the diced bell peppers and onion and cook until soft and tender, about 5 minutes. Once soft, remove from the heat and set aside.
  4. While the vegetables are cooking, prepare the eggs. Crack the eggs into a large bowl or measuring cup, season with salt and pepper, and whisk to combine. If you are adding milk, combine and whisk it with the eggs at this point.
  5. Grease the muffin tin. Add a very small amount of butter or olive oil to each muffin cup, just enough to ensure the egg muffins don’t stick once they are cooked. You can also use muffins liner if you wish.
  6. Spread the vegetable mixture evening across all 12 muffin cups. Roughly chop cooked bacon into bite size pieces and portion across muffin cups as well.
  7. Give the eggs another good whisk and pour the egg mixture evenly into each muffin tin.
  8. Transfer the muffin tray to the oven and bake for 20 minutes, or until muffins are cooked all the way thru.
  9. Once cooked, remove muffins from the oven and allow to cool. Once cooled, removed muffins from their tins.
  10. The omelette muffins can be stored in the fridge for 3-5 days.
  11. Serve warm or cold, and enjoy!

Nutrition

  • Serving Size: 1 muffin
  • Calories: 115 calories
  • Sugar: 1 gram
  • Fat: 9 grams
  • Carbohydrates: 2 grams
  • Fiber: 0 grams
  • Protein: 8 grams

Did you make this recipe?

Share a photo and tag us — we can’t wait to see what you’ve made!

PB & J Overnight Oatmeal

Published on by

This quick and easy overnight oatmeal recipe pairs perfectly with busy mornings, just like peanut butter and jelly.

PB & J Overnight Oatmeal

 

Oatmeal is a tried and true breakfast option, but sometimes we just don’t have time to heat up the stovetop and make them on the hob, so overnight oatmeal is a great alternative. The flavour combinations for overnight oatmeal are endless; you can truly add any mixture of fruits and spices to add flavour to your morning oats, but nothing quite goes together like peanut butter and jam, so this peanut butter and jelly overnight oatmeal brings you the best of both worlds.

Overnight oatmeal is just as simple as it sounds; you merely need to combine the ingredients the night before, and the hard work is done overnight while you sleep! Similar to a bowl of cold cereal, overnight the oats soften in their liquid and turn into a porridge that you can eat cold or warmed up. There are many different types of oats, however, for this particular recipe rolled oats or quick-cooking oats work best.

There are many ways to flavour your overnight oat recipe, so finding the right combination of nuts, seeds, spices and sweeteners is endless. Ideally, when choosing ingredients it is important to ensure that you add a little source of protein and fat to your recipe to help ensure your breakfast is well macronutrient balanced, and you don’t end up hangry later on in the afternoon! In this recipe, the inclusion of chia seeds with the berries helps to make a natural Chia Seed Jam, while chia seeds are rich in fat, and fiber and add a little protein. Spices like cinnamon and vanilla extract help add a little flavour without adding any extra sugar, and a dollop of peanut butter (or nut butter of your choice) adds extra protein and more healthy fat.

 

PB & J Overnight Oatmeal

 

This peanut butter and jelly overnight oatmeal recipe is the perfect grab-and-go breakfast for a warm summer day, especially because there is no cooking required.

More Healthy Overnight Oatmeal Recipes:

 

Print

PB & J Overnight Oatmeal

PB & J Overnight Oatmeal

Author: Stephanie Kay

Made with peanut butter and chia seed jam, these PB & J overnight oats are a quick and easy meal prep idea that works as a healthy breakfast any day of the week.

  • Author: Stephanie Kay
  • Prep Time: 5 minutes
  • Total Time: 5 minutes
  • Yield: 1 serving 1x
  • Category: Breakfast
  • Method: Overnight
  • Diet: Gluten Free
Print Recipe

Ingredients

  • 1/3 cup strawberries or raspberries, fresh or frozen
  • 1/2 tablespoon chia seeds
  • 1/2 cup rolled oats
  • 1/2 teaspoon ground cinnamon
  • 1/2 teaspoon vanilla extract
  • 1/8 teaspoon sea salt
  • 3/4 cup milk or non-dairy milk of your choice
  • 1 tablespoon peanut butter

Instructions

  1. In a mason jar, combine berries and chia seeds. Use a fork to gently mash the berries and then stir in chia seeds, you want them to be well incorporated so the berries absorb the chia seeds to create a jam-like texture. (You can also make a full batch of Chia Seed Jam and use a spoonful of that instead.)
  2. In the separate bowl, combine the oats, cinnamon, vanilla extract, sea salt and milk. When well mixed, add the oat mixture to the mason jar on top of the jam mixture. Do not stir the berries with the oats. (You can also do this directly in the mason jar, just avoid stirring in the berries.)
  3. Add a dollop of peanut butter or nut butter of your choice, cover and place in fridge overnight, or at least 6 hours. Don’t worry if the oats look liquidy; the oatmeal will absorb the milk overnight and the oats will ‘cook’ and soften.
  4. In the morning, remove the overnight oats from the fridge and enjoy!

Nutrition

  • Serving Size: 1 jar
  • Calories: 237 calories
  • Sugar: 3 grams
  • Fat: 4 grams
  • Carbohydrates: 36 grams
  • Fiber: 8 grams
  • Protein: 8 grams

Did you make this recipe?

Share a photo and tag us — we can’t wait to see what you’ve made!

Portuguese Soup (Caldo Verde)

Published on by

Caldo Verde Portuguese soup is a simple recipe made of potatoes, kale, and a little sausage, and it is the perfect heart-warming soup for a cold and rainy day.

Caldo Verde Portuguese Soup

 

If you are wondering if I am Portuguese because I am posting a Portuguese soup, the answer is no. If the ginger hair has not yet given it away, I am a total blend of Scottish, English and Irish, however, that doesn’t mean that I can’t love the Portuguese’s soups! I’ve only had caldo verde Portuguese soup a handful of times in my life, and every time I do I seem to enjoy it more and more. The first time trying this soup was while on a vacation in Portugal, visiting northern and southern Portugal with a friend from the area who was showing us all it had to offer.

As I mentioned in my last post, there is nothing I love more about travelling than experiencing new cultures through their food. I love learning why we got to where we are based on where we came from, and why particular dishes became so popular. I think what I loved most about this dish is how simple and humble it actually was. From the ingredients alone, you can see how inexpensive it is to make, and how it was likely created out of what people had access to at the time; potatoes and greens go a long way when you need them to! Today caldo verde is a traditional dish and served at celebrations like weddings and birthdays, but I’ve decided to celebrate it for the everyday.

This Portuguese soup, also known as caldo verde, is a cheap and cheerful dish that is ready in 30 minutes or less. Make a big pot for a weekend brunch or batch cook it on Sunday for a week of delicious lunches.

 

Print

Caldo Verde Portuguese Soup

Caldo Verde Portuguese Soup

Author: Stephanie Kay

The traditional version of this Portuguese soup would typically call for a linguiça sausage, however, you can really use any type of sausage you have on hand.

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

Ingredients

  • 2 tbsp. olive oil
  • 1 yellow onion, diced
  • 4 cloves garlic, minced
  • 3 russet potatoes, cubed
  • 6 cup chicken stock
  • 1 head lacinato or curly kale
  • 200g cooked linguiça, chorizo or kielbasa sausages, thinly sliced
  • 1/2 tsp. salt
  • 1/4 tsp. freshly ground pepper

Instructions

  1. In a large pot on medium heat, add olive oil and diced onion, season with half of sea salt. Saute for 6-8 minutes until soft and translucent.
  2. Add minced garlic, stir to coat in oil and heat for another 1 minutes until garlic is tender, do not allow to brown.
  3. Add diced potatoes and chicken stock and cook for 20-25 minutes until potatoes are very tender.
  4. While the soup is cooking, prepare the kale. Wash the kale leaves, and then using your hands, remove any tough stems from the kale leaves. Working in batches, stack the leaves, roll up the stack like a cigar, and cut crosswise into very, very thin strips. Set aside.
  5. Once potatoes are cooked, remove 3 cups of the potatoes mixture from the pot, add to a bowl and using a potato masher or fork, mash potatoes. Return mashed potatoes to the pot and stir to combine. This is done to help thicken the soup a little so it is not all broth.
  6. Slice the sausage into thin 1/4 inch slices and add sausage and diced kale to the pot. Cook for another 5 minutes, until kale is tender and bright green.
  7. Season to taste with sea salt and pepper.
  8. Serve and enjoy!

Nutrition

  • Serving Size: 1 serving
  • Calories: 276 calories
  • Sugar: 6 grams
  • Fat: 14 grams
  • Carbohydrates: 27 grams
  • Fiber: 2 grams
  • Protein: 13 grams

Did you make this recipe?

Share a photo and tag us — we can’t wait to see what you’ve made!

 

Carrot Cake Energy Bites

Published on by

These no-bake carrot cake energy bites taste just like carrot cake while being packed full of energy and are good for you!

No-Bake Carrot Cake Energy Bites

If you love carrot cake, you’re going to love these carrot cake energy bites! Not only are they quick and easy to prepare, but they have all of the flavors and spices of carrot cake while being naturally sweetened and healthy. Whip up a batch, store them in the fridge, and you’ll have a healthy snack ready whenever you need them.

There are lots of natural sweeteners on the market, and as the need to remove refined sugar becomes increasingly more common, so do alternatives for sugar. If you walk into your local health food store, there is often an entire shelve dedicated to natural sweeteners so deciding the best from the worst can sometimes be confusing.

In my opinion, the more unprocessed the sweetener is the better it is for you, so choices like maple syrup, honey, or fruit are always the best options. However, it is important to keep in mind that even the best natural sweeteners are still sweeteners and should be treated as an occasional treat, not an everyday indulgence. Just because something is made out of dates or honey doesn’t mean we can eat as many as we want, they are just a slightly healthier option than the ones made of plain white sugar. Moderation is the key to success. It doesn’t mean we shouldn’t eat them at all, we just need to be mindful of how frequently we are actually eating them.

No-Bake Carrot Cake Energy Bites

These healthy carrot cake energy bites are a quick and easy recipe that doesn’t require much skill in the kitchen. Simply toss the ingredients into a food processor, roll them into balls, and you will have tasty on-the-go treats for weeks ahead.

Print
No-Bake Carrot Cake Energy Bites

Carrot Cake Energy Bites

Author: Stephanie Kay

These carrot cake energy bites call for a combination of dried dates and apricots, however, if needed you could omit the apricots altogether and simply use one whole cup of dates.

  • Author: Stephanie Kay
  • Prep Time: 20 minutes
  • Total Time: 20 minutes
  • Yield: 12 energy bites 1x
  • Category: Snack
  • Method: By Hand
  • Diet: Gluten Free
Print Recipe

Ingredients

  • 2 medium carrots, shredded (about 3/4 cup)
  • 3/4 cup walnuts
  • 3/4 cup pecans
  • 3/4 cup dates
  • 1/4 cup dried apricots, roughly chopped
  • 1/2 tablespoon ground cinnamon
  • 1 teaspoon ground ginger
  • 1 teaspoon ground nutmeg
  • 1 teaspoon vanilla extract
  • 1/8 teaspoon sea salt
  • 2 tablespoons maple syrup (optional)
  • 1/2 cup shredded coconut

Instructions

  1. In a food processor, combine walnuts, pecans and spices, pulse into a coarse meal.
  2. Once nuts have been ground, add dried dates, apricots, vanilla extract, maple syrup, shredded carrots and sea salt. Blend in food processor to combine until a thick paste is formed.
  3. The addition of maple syrup is optional, taste your batter for sweetness and add a splash of maple syrup as needed.
  4. Once batter is formed, roll into golf ball size balls and set aside.
  5. Add shredded coconut to a small bowl and add rolled balls to the shredded coconut one at a time and toss to coat.
  6. Store in an airtight container in the fridge or freezer. The bites will keep in the fridge for a week, or in the freezer for a few months.
  7. Enjoy!

Nutrition

  • Serving Size: 1 energy bite
  • Calories: 142 calories
  • Sugar: 7 grams
  • Fat: 11 grams
  • Carbohydrates: 11 grams
  • Fiber: 2 grams
  • Protein: 2 grams

Did you make this recipe?

Share a photo and tag us — we can’t wait to see what you’ve made!

 

How to Avoid Getting Hangry

Published on by

Hangry is the (unofficial) technical term for being so hungry that you are angry. In fact, most of us have experienced it, perhaps we just didn’t realize what it was called. It is that moment in time when you become cranky, moody, irritable, or when you are about to have a massive meltdown that can only be avoided by eating something ASAP. Fortunately, a little understanding goes a long way, so let’s talk about how to avoid getting hangry.

how to avoid getting hangry

 

Back in the day, I used to be the queen of hangry. It would literally happen to me on a daily basis; between my meals or before I made it to my next meal, I would get so irritated that it would literally put me in a bad mood. My friend jokes that she used to have to pack granola bars in her purse in order to make it through an afternoon with me to ensure I didn’t have a meltdown. Thankfully, she is kidding (to a certain extent), however until I realized what was actually occurring I didn’t know how to solve it.

What does hangry mean?

All jokes aside, getting hangry is a real thing, it’s just that the name is a little silly. What getting hangry actually refers to is unbalanced blood sugar, specifically the moment when your blood sugar has dropped so low that you become angry and irritable. Glucose is a form of sugar and it is the body’s main source of energy. Glucose is acquired in the diet by eating sources of carbohydrates, which give the body energy to do its functions. Not only does it give us the energy to do physical tasks, but it gives us the energy to do mental tasks as well. There are many different types of carbohydrates, all of which contain varying concentrations of glucose (or sugar), however, in the end, they all play a similar role in providing a source of energy. In order for the body to function optimally, a certain amount of glucose is required in the bloodstream (AKA blood sugar) in order to keep up upbeat and active. Every time we eat a meal with carbohydrates we provide the body with a certain amount of glucose (energy) to keep us going. After our meal, as time passes, the amount of glucose present in the bloodstream begins to drop as we use up our energy. The brain, unlike other organs, is heavily dependent on glucose to do its job; if you have ever missed a meal before you many have noticed that it can be hard to concentrate on simple tasks or pay attention. So being hangry, is actually the brain’s reaction to the moment when blood sugar has dropped low enough that it begins to panic a little and causes you to be hungry and angry as it searches for it next source of fuel.

Why Do People Get Hangry?

One might think that the simple solution to avoiding that hangry state is to simply add more glucose to the diet, right? Wrong. In fact, that is actually the last thing you want to do. Allow me to explain.

When food is consumed, carbohydrates break down into simple sugars (glucose) as food is digested. As this glucose is digested, blood sugar levels begin to rise as glucose enters the bloodstream. The more concentrated in glucose foods are (think candy vs. oatmeal), the more quickly they will spike blood sugar levels and in turn trigger insulin. Insulin is responsible for managing the amount of glucose present in the bloodstream, so as blood sugar rises it will work to remove excess glucose from the bloodstream and send it to organs, and tissues and store any excess as body fat. The body can only handle so much glucose at one time, so once our organs and tissues are topped up with glucose for energy, our body will store any excess glucose as fat. The issue with this process is that once all of this glucose is stored in your cell, your blood sugar will then drop too low again and send you into hangry mode.

Think of it as a rollercoaster effect. If you eat donut or drink a soft drink, you are sending a large amount of glucose into your bloodstream at one time, and way more than your body can use at once. Doing so will greatly spike your blood sugar levels, sending insulin into overdrive, working to store all of this excess glucose, until it has removed the excess from the bloodstream until blood sugar is at an ultra-low level. It is at this point that you end up craving more sugar to help increase your blood glucose levels so you have energy again. It’s a vicious cycle. The key to balancing blood sugar is supplying just the right amount for our bloodstream to use at one time.

What’s the problem with being hangry?

Unbalanced blood sugar is less than ideal for supporting energy levels and cravings, but it can also affect a lot of other negative effects on the body and its systems. This vicious cycle of dips and spikes in blood sugar triggers a cascade of stress responses in the body. Why? Because low blood sugar implies a lack of energy source for the body and brain, which causes stress on the body and the body will try and respond to solve it because your body is designed to help protect you. When blood-glucose levels drop to a certain threshold, the brain sends instructions to several organs in the body to release hormones that increase the amount of glucose in your bloodstream; primarily, the body signals adrenaline and cortisol which are stress hormones used in difficult situations. The issue is that your body is not actually in a real stress mode (i.e. – you’re not being chased by a tiger), you just can’t seem to put down your iced vanilla latte or you love your starchy carbs just a little too much. You are essentially continuously putting your body into a fight or flight response mode with a fake scare and this is incredibly taxing to your adrenal and hormonal health.

How to Avoid Getting Hangry

Fortunately getting hangry can be alleviated, you just need to know what to look for. So here are some simple and important tips to consider on how to avoid getting hangry.

1. Add Protein and Fat to Every Meal

Eating a 100% carbohydrate-based meal will put you on the express train to Hangryville. Adding a source of protein and fat to your meals is a good way to help balance your blood sugar by slowing the spike of glucose to the bloodstream; dietary fat helps to slow down the digestive process, and protein is the most satiating nutrient and will help keep you fuller longer. A simple breakfast of a bagel or cereal is not a well macronutrient balanced meal as it is completely carbohydrate-based, will spike your blood sugar, and will leave you hangry before noon. In fact, for most people even a bowl of oatmeal, albeit might be healthy, it is not well macronutrient balanced and will have you reaching for a snack by mid-morning. Alternatively, opt for a more satiating and balanced meal with protein and fats, like a breakfast of scrambled eggs with veggies and avocado to keep you going until lunch and even all afternoon.

2. Avoid Sweetened Drinks

Because liquids require next to no digestion, drinking a sweetened or sugary beverage is like sending glucose directly into your bloodstream and will quickly spike your blood sugar. Avoiding sodas and energy drinks might seem obvious, but this also includes items like fruit juices, fruit smoothies, vitamin waters and flavoured coffees. These drinks often have as much sugar as a standard chocolate bar, so your morning orange juice and vanilla latte might be causing your afternoon hangry moment and cookie craving.

Fiber-rich foods are forms of complex carbohydrates that take longer to be digested and absorbed by the bloodstream, therefore they do not spike your blood sugar and help keep you feeling fuller longer. Vegetables are the primary source of fibrous food and adding more to all of your meals and snacks will be beneficial. Beans, lentils and grains are also good sources of fibre, however, they should always be paired with a source of protein and fat as they do contain a lot of starch with can impact blood sugar. Fruit also contains some fibre, however, it should always be eaten in its whole format as dried fruits and fruit juices are incredibly concentrated forms of sugar that can spike blood sugar levels quickly.

4. Don’t Overdo the Refined Carbs

Going overboard on starches, even all-natural ones like grains, beans and lentils, for some individuals can just be too much glucose for their bloodstream to handle. Although these forms of carbohydrates are in fact whole foods rich in fibre, they do contain high levels of starch which will eventually turn into glucose in the body. In excess, they can lead to spikes and dips in blood sugar, so for some people, oatmeal for breakfast, lentils at lunch and rice noodles for dinner is just far too much. Additionally, although foods made of flours are technically made of complex carbohydrates, they act much more like simple carbohydrates in the body and can cause spikes in blood sugar. Items like crackers, cookies, and granola bars (not to mention donuts and pastries) are less than ideal choices because they are quickly absorbed into the bloodstream causing spikes in blood glucose. Whole grains like rice, oats and quinoa are always best eaten in their whole format, and not in food products made out of them.

5. Eat Regularly, Not Often

The cautionary tale of eating multiple small meals per day is fuel for the hangry fire. With stable blood sugar, you should easily be able to go 4-5 hours between meals without experiencing dips and spikes in energy or experiencing hanger. Eating three well-balanced meals of protein, fat and carbohydrates per day should help to ensure blood sugar is balanced. Avoid skipping meals and only eat snacks if you are truly hungry! Adding unnecessary snacks, especially sweet ones, will merely add more spikes to the blood sugar roller coaster and keep you in the hangry zone.

Garlic Green Beans

Published on by

Buttery garlic green beans – a delicious and easy side dish!

garlic green beans

Sautéed Green Beans with Garlic

 

I’m straight-up obsessed with garlic. It’s pungent and spicy, yet sweet and savoury, and it is my go-to flavour to add to any dish. It can easily take a humble vegetable and turn it into a culinary experience with one simple ingredient, just like this garlic green beans recipe.

The thought of buying, peeling and chopping garlic used to annoy me. It seemed like such a meticulous task that was not worth the reward, but when it comes to cooking it turns out that the little meticulous tasks are the ones with the biggest payoffs. Garlic is part of the allium family (closely related to onions, shallots and leeks) and it is a classic ingredient that has been used since the beginning of recorded history and is still commonly used in the present day. It is the base of many French, Italian and Indian dishes, as not only does it provide flavour but is well known for its medicinal properties. The sulfur-containing compounds in garlic are known to help boost the immune system, reduce inflammation, and even improve cardiovascular health.

There are many different varieties of garlic available, and although grocery stores often sell just one you can buy multiple varieties at your local farmers market as they vary slightly different flavour profiles. Thankfully, garlic is not as scary as many people make it out to be, so here are a few quick tips for selecting, buying and storing garlic.

  • The entire “head” is called a garlic bulb, while each segment is called a clove.
  • Leaving the bulb whole of garlic whole is the best way to store fresh garlic, as it will last several months.
  • Local fresh garlic season runs from mid-summer through early fall, so try to buy it in season for maximum flavour and health benefits.
  • In stores, purchase garlic that is plump and has unbroken skin. Gently squeeze the clove to ensure it is not too soft.
  • Store fresh garlic in a cool and dark space, moisture is garlic’s worst enemy.

These garlic green beans are worth every little bit of work to peel, chop and cook your garlic, and they make an excellent side dish to any dinner or summer BBQ.

More Healthy Side Dishes:

 

Print

garlic green beans

Garlic Green Beans

Author: Stephanie Kay

These sautéed green beans with garlic are a quick and easy side dish that works well any time of the year!

  • Author: Stephanie Kay
  • Prep Time: 5 minutes
  • Cook Time: 10 minutes
  • Total Time: 15 minutes
  • Yield: 4 servings 1x
  • Category: Sides
  • Method: Sautéed
Print Recipe

Ingredients

  • 1 lb. green beans, ends trimmed
  • 4 tablespoons butter
  • 4 cloves garlic, minced
  • Sea Salt
  • Black Pepper
  • Optional: Zested lemon and almond slices

Instructions

  1. In a skillet on medium to high heat, melt the butter. Add garlic and green beans and toss to coat in butter.
  2. Allow beans to cook in skillet for 7-8 minutes or until bright green and tender yet crispy. Be careful not to burn the garlic.
  3. (You can also boil your beans first for 3 minutes until they are bright in colour, and then add them to the pan to coat in garlic and butter for 1-2 minutes.)
  4. Season generously with sea salt and fresh ground pepper. If desired add zest of half a lemon and roughly chopped almonds.
  5. Enjoy!

Nutrition

  • Serving Size: 1 serving
  • Calories: 141 calories
  • Sugar: 4 grams
  • Fat: 12 grams
  • Carbohydrates: 9 grams
  • Fiber: 3 grams
  • Protein: 2 grams

Did you make this recipe?

Share a photo and tag us — we can’t wait to see what you’ve made!

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.

Learn More