Meal Planning 101

Published on January 25, 2017 by Stephanie Kay

When it comes to healthy eating, failing to plan is planning to fail. Knowing what to eat is one thing, but the execution is the most important part of the battle. Luckily, a little forward planning can go a very long way in ensuring that you are set up for a week of successful meals, and meal planning 101 is an important key to your success.

Meal planning, or meal prep, means different things to different people, but when you break it all down, it is whatever way you choose to organize your meals for a week ahead. It might mean creating a grocery list, batch-cooking one dish, or making a week’s or month’s worth of meals prepped, labelled and ready to go. However you chose to execute is totally up to you, as there is no one size fits all solution, the important thing is that you are doing the work. It might take a little trial and error to figure out the system that works best for you, but once you do you will find a routine that suits you and your meal-planning style.

Why meal plan?

The benefits of meal planning are plenty, but here are my top 3 reasons why I think it is important for everyone to practice some form of meal planning.

Time Saver: Although it might seem like an investment of time in the short-run, in the long-run meal prepping will save you hours in the kitchen. If you are able to invest a couple of hours on the weekend, it will make weekday mornings and evenings a breeze with less time spent thinking about what to buy or cook, and less time spent stressing over what to pack for tomorrow’s lunch.
Money Saver: Meal prepping can also help you pinch your pennies as it enables you to buy in bulk, and being organized ensures you only buy what you need so you limit your food waste. Grocery shopping without a plan forces you to grab random items you may, or may not, need. When they go unused they end up in the trash and inevitably so does the money you spent on them.
Health Saver: The more your meals are planned and prepared in advance, the less likely you will be to grab the nearest calorie bomb convenience food. Prepping your meals helps to ensure that breakfasts, lunches and dinners are healthy no-brainers that can be headed up faster than you can call for delivery.

How to Meal Plan

Coming up with an effective strategy is key to your success. As I mentioned, it might take a little trial and error for you to find your wheelhouse but here are some great tips that everyone can implement.

Make Time: It is important that you carve out time in your week to dedicate time spent in the kitchen. How much time you can dedicate to meal planning is completely up to you; you can dedicate a whole day to preparing every single meal for the week, or merely a couple of hours to batch-cook an extra dish or two. How much meal prep you need to do might vary from week to week, but remember even a little bit goes a long way.
Make a List: Organize yourself based on how many recipes you need to make for the week and stick to the plan. Make a list of the specific ingredients you need to buy for those specific recipes and don’t add anything else to your cart. The more organized you are when you go into the grocery store, the less likely you will be to buy extra fruits and veggies that will just go to waste.
Learn to Multitask: Remember that you can cook lots of different things at the same time, and the more efficient you can be the less time meal prep will take you. You can use your oven and your stovetop at the same time, and even cook multiple items at once. You can easily roast potatoes, while you bake chicken, steam vegetables, hard-boil eggs and pack containers of nuts. If you are able to multitask you can easily cut your prep time in half if not more.
Prep for Later: Just because you are meal prepping, it doesn’t mean you need to cook every single meal in that one moment. Pre-chopping veggies for a weeknight stir-fry or pre-marinating meats to freeze for a later date are great ways to get ahead without cooking everything at once. Pre-bagging smoothie ingredients and freezing them for later can also help speed things up the mornings you are short on time.
Double It: Whenever you make a recipe, double the batch. Make 8 chicken breasts instead of 4, make two batches of stew instead of one, and hard boil 12 eggs instead of 6. The more work you can do upfront, the less work you will need to do in the long run. If you make a double batch of your favourite soup one week, freeze the other half and save it for the following week, this will cut down on prep time later on.
Store It: Ensuring you have the right types and sizes of storage containers is imperative to making good use of your meal prepping. Invest in some good quality glass containers of all different shapes and sizes; you can easily buy these at any local dollar store to help cut down on costs. Glass containers are the best to store food as they are non-toxic, can easily be stored in the fridge or freezer, or heated up at the office for lunch.

What to meal prep?

When it comes to meal prep, the ideas are endless. Essentially any recipe that stores or freezes well is a good option.

Breakfasts, Mains & Snacks: If you are not one to individually pack every meal for the week, try simply making 1 breakfast item, 1 snack item and 1 main course item for your week. Making one item for different meals of the day helps to cut down on prep time for all times of the day. For example, baking a batch of Spinach Breakfast Casserole, along with a Slow Cooker Moroccan Chicken and cutting carrots sticks for hummus helps you cover your bases for breakfast, lunch and snacks for the week.
Starches, Proteins & Veggies: If lunches and dinners are more of a concern for you, try cooking up some of the components so when the time comes putting meals together is simple. Cook some rice, grill some chicken and roast some veggies and store them all in separate containers in the fridge. When the time comes you can use all, or some, of the ingredients to put a meal together for lunch or dinner. Alternatively, cooked chicken can easily be added to top a salad, while roasted veggies can be added to your morning omelette.
Simple Snacks: Having simple snacks on hand is incredibly helpful for days when you are on the go or don’t have time to eat a full sit-down meal. There are certainly some recipes you can make at home, but for the most part, the simpler you keep your snacks the better they will be for you. Plus, it means less time spent in the kitchen! Opt for handheld fruits like apples or pears that require no chopping or peeling, or simple handfuls of nuts and seeds for a little boost of protein and healthy fats. Snack time is also a great way to add more veggies to the diet, so pre-chopping carrots, cucumbers or peppers can be very helpful, and don’t be shy to buy them pre-chopped at the grocery store. Meal prep is all about efficiency so the more you can save yourself time, the easier and more pleasant it will be.

Meal Planning Recipe Ideas

There are endless recipe ideas for meal prep meals, but here are my go-to recipes for meal prepping for breakfast, lunches, dinners, and snacks. Hope you find them as handy as I do!

Breakfast:

Lunch:

Dinner:

Snacks:

Slow Cooker Shredded Beef

Published on January 18, 2017 by Stephanie Kay

Slow-cooker shredded beef is so simple to make it really doesn’t even need a recipe. You could essentially just toss beef into a slow cooker with a little bit of water, and bada bing, bada boom, you’ve got yourself some slow cooker shredded beef. However, as with everything, I like to a little bit of spice to my dishes to add just enough intrigue to keep you coming back for more.

Shredded beef is not something I had growing up, in fact, it’s not something I even cooked in the past, but rather something that I have gotten into lately. A few years ago, after learning a lot about food production and nutrition, I decided I wanted to make a change and focus more on the sustainability of the meat that I buy. After visiting my local butcher and local farmer’s market, I decided the most logical thing for me to do was to buy a beef share. Much like you can opt into a vegetable CSA, you can also opt into a beef CSA and I was so lucky to find an amazing farm in my area, Arc Acres. The beef CSA is simple, you choose the quantity and size you want, and when the time comes, you pick up your share for the winter. The share includes a variety of assorted cuts to add to the freezer so you can make meals all year long, but because you don’t get to pick and choose your cuts, it forces you to be a little creative with some of the cooking methods you might be used to. I’ve had an absolute blast trying different cuts, and new recipes, and whipping up batches of bone broth, which is how I created this fun recipe for slow-cooker shredded beef.

Slow Cooker Shredded Beef Recipe

I think most people see roast cuts and immediately think roast dinner, but there is so much more you can do with them. The odd cuts and the fattier cuts are best cooked low and slow to maximize flavour and texture, so this recipe is just that. I’ve gone for a bit of a Mexican theme with my choice of spices (because I think it makes great tacos), but once shredded this meat can really be used for anything from breakfast to stews and makes a great meal prep idea for a week of lunches.

Although this slow cooker shredded beef recipe calls for a chuck roast, any beef roast will work well. The mixture of spices adds some extra flavor, but you could also cook the meat with simple salt and pepper and then season it with a sauce or marinade once it is done.

More Healthy Slow Cooker Recipes:

Slow Cooker Shredded Beef

Author: Stephanie Kay

This slow cooker shredded beef recipe is not only healthy and easy to make, but it’s perfect for tacos, sandwiches, soups and stews!

Author: Stephanie Kay
Prep Time: 10 minutes
Cook Time: 8 hours
Total Time: 8 hours 10 minutes
Yield: 8 servings 1x
Category: Mains
Method: Slow Cooker
Cuisine: American

Ingredients

2lb chuck roast
1 teaspoon garlic powder
1 teaspoon onion powder
2 teaspoons paprika
2 teaspoons ground cumin
2 teaspoons chilli powder
1 teaspoon salt
1/2 cup beef stock or water
2 tablespoons tomato paste
2 tablespoons balsamic vinegar

Instructions

In a small bowl, mix spices and salt together to create a rub.
Using your hands, rub the spice mix onto the roast on all sides. Ensure that the beef is well covered.
In a skillet on medium-high heat, melt butter and sear roast on all sides. You simply want to cook the roast for 30 seconds per side to sear in all of the juices and enhance the flavour of the spices. You can skip this step, but the flavour won’t be exactly the same.
Transfer the seared meat to a slow cooker, and add in the rest of the ingredients to the pot. The meat will not be covered in broth, this is totally fine. More juices will run out as it the meat cooks down.
Turn the slow cooker on low and allow to cook for 8-10 hours. The meat will be done when it easily falls apart.
Once cooked, remove the meat from the slow cooker and transfer to a cutting board. (Do not throw out the leftover liquid in the slow cooker.) Using two forks, pull the beef apart until it is all shredded.
Depending on your slow cooker, the remaining liquid in the slow cooker might be thick or liquidy. If it is very runny, quickly transfer the liquid to a saucepan and cook on high for 5-10 minutes until the water has evaporated and the sauce has thickened. The leftover sauce will be used as an extra marinade for the beef.
Transfer the shredded beef back into the leftover sauce and toss well to combine.
The beef can be served immediately, stored in the fridge for a week, or in the freezer for several months.
Enjoy!

Nutrition

Serving Size: 1 serving
Calories: 154 calories
Sugar: 0 grams
Fat: 6 grams
Carbohydrates: 1 gram
Fiber: 1 gram
Protein: 23 grams

Balsamic Roasted Carrots

Published on January 18, 2017 by Stephanie Kay

This balsamic roasted carrots recipe is quick, easy, and simple, but tasty enough to make everyone at the table eat more veggies.

Roasted carrot recipes often call for an added drizzle of honey, which you can certainly do, but I think that they are sweet enough on their own. I think whole carrots, drizzled with balsamic vinegar, topped with fresh thyme, and roasted in the oven until tender, sweet and salty is the perfect way to get more of your 5 a day.

Balsamic Roasted Carrots

Author: Stephanie Kay

If you want to make this recipe completely vegetarian, simply swaps the butter for olive oil and it will work just as well. For an extra touch, add a small drizzle of honey to the carrots before putting them in the oven.

Author: Stephanie Kay
Prep Time: 5 minutes
Cook Time: 25 minutes
Total Time: 30 minutes
Yield: 4 servings 1x
Category: Sides
Method: Roasted
Cuisine: Dairy-Free, Gluten-Free, Paleo, Vegetarian

Ingredients

2 pounds carrots
3 tablespoon butter, melted
1 1/2 tablespoons balsamic vinegar
4 sprigs of fresh thyme
1/2 teaspoon sea salt
1/4teaspoon black pepper

Instructions

Preheat the oven to 425°F.
Peel carrots, remove tops and slice them the carrots lengthwise in half. Place them on a baking sheet.
Drizzle melted butter and balsamic vinegar over carrots. Using your hands, toss the carrots together on the baking sheet to ensure they are all well coated. Season with salt and pepper.
Remove thyme leaves from sprigs and sprinkle across carrots.
Transfer baking sheet to the oven, and bake for 25-30 until tender and balsamic vinegar has caramelized.
Remove from the oven, and season with more salt and pepper as needed to taste.
Serve warm and enjoy!

Spanish Chicken Tray Bake

Published on January 11, 2017 by Stephanie Kay

Filled with potatoes, bell peppers, tomatoes, red onion, and paprika roasted chicken thighs, this Spanish-inspired chicken tray bake is a hearty and well-balanced meal. Made on one pan with minimal cleanup, this recipe is perfect for busy weeknights.

Sheet pan meals, traybake dinners, one-pan meals, or whatever-you-want-to-call-them are just the absolute best. I don’t know what got me hooked on them, probably something I saw on the intra-web or somewhere on social media, but regardless of the reason, I am so glad that I did. I’ve made other sheet pan or traybake dinners before because they are just so simple and quick to prepare, but the best part is that they are mess-free! And that’s the kind of cooking I can get behind, especially this Spanish chicken traybake.

Chicken thighs are a very underrated cut of chicken. Compared to chicken breasts, they are cheaper, more flavourful, and just as nutritious if not more. Plus, if you use bone-in thighs you get all sorts of leftover bones you can use to make a simple chicken stock that can pack flavour into so many other dishes. Regardless of what type of chicken you use, this dish is bound to be a winner with its perfect combination of carbohydrates, protein, and healthy fats, creating a well-balanced meal for everyone to enjoy.

More Sheet Pan Chicken Recipes:

Spanish Chicken Tray Bake

Author: Stephanie Kay

This Spanish-inspired sheet pan chicken dinner is a one-pan meal the whole family will love.

Author: Stephanie Kay
Prep Time: 10 minutes
Cook Time: 40 minutes
Total Time: 50 minutes
Yield: 4 servings 1x
Category: Mains
Cuisine: Dairy-Free, Gluten-Free, Paleo
Diet: Gluten Free

Ingredients

8 chicken thighs, skin-on and bone-in
3 bell peppers (yellow, orange, red), cut into strips
3 yellow potatoes, cut into wedges
1 pint cherry tomatoes
1 red onion, cut into 8 wedges
4 cloves garlic, crushed with skin on
4 teaspoon olive oil
1 1/2 teaspoons paprika
1/2 teaspoon garlic powder
4 sprigs of fresh thyme
1/4 teaspoon salt, plus more for seasoning
1/8 teaspoon black pepper, plus more for seasoning

Instructions

Preheat the oven to 400° F.
On a large baking sheet or tray, evenly spread out cut vegetables; onions, potatoes, peppers and cherry tomatoes.
Using the back of a knife, crush the garlic cloves, leave the skin on and add them to the roasting tray. They will add flavours and fragrance to the dish and can be eaten once cooked.
Season vegetables lightly with half of the olive oil, pinch of sea salt and pepper.
Add the chicken thighs on top of the vegetables, and drizzle each chicken thigh with a little olive oil.
In a small dish, mix together the paprika, garlic powder, sea salt and fresh ground pepper. Using your fingers sprinkle the chicken thighs with the spice mixture. You want to use all of the spices, so ensure the chicken is well seasoned.
Add thyme sprigs to the pan, and transfer the baking tray to the oven to roast for 40-45 minutes or until the chicken skin is crispy and the veggies are tender.
Serve warm and enjoy!

Notes

Chicken Thighs: If you don’t like bones, you could also use boneless and/or skinless chicken thighs for this recipe. Simply adjust the cooking time, by adding the chicken 20 minutes after the veggies have started since boneless thighs only need about 20 minutes to cook.

Nutrition

Serving Size: 1 serving
Calories: 497 calories
Sugar: 9 grams
Fat: 18 grams
Carbohydrates: 20 grams
Fiber: 5 grams
Protein: 61 grams

Chopped Chicken Salad

Published on January 5, 2017 by Stephanie Kay

A diner classic, this chopped chicken salad recipe is perfect for a quick and easy lunch!

Chopped Chicken Salad Recipe

There is no denying that salads can get boring after a while, but thankfully there are lots of different ways to mix things up. Chopped salads are actually just like regular salads, but their presentation, colours and dressing combinations are a simple way to add some variety to your lunch, much like this basic chopped chicken salad.

When it comes to chopped salads, the varieties are endless, but this particular version is nice and simple so you can whip it up without many ingredients. When I worked in an office setting, I probably ate a salad similar to this one almost every day for work. Boring? Perhaps, but it was a really easy way for me to get my lunch packed quickly and keep myself on track.

I think the beauty of this particular salad is that it can be made in the moment in about 20 minutes or less, or prepared in advance and assembled when needed. All of the vegetables and ingredients can be pre-chopped and stored in containers in the fridge until they are needed, making it especially easy to prepare weekday lunches in the morning. Plus, the dressing itself is quick to whisk together and can be stored in the fridge (or the office fridge) until you dress the salad. I’ve added a creamy yogurt-based dressing to this salad, but you could also use my herbed lemon dressing as a lighter alternative.

More Chicken Salad Recipes:

Chopped Chicken Salad

Author: Stephanie Kay

The dressing for this salad lasts about one week in the fridge, and you can also add a pinch of seasoning like cumin or dill to mix up the flavour. Grilled or baked chicken work in this recipe, whatever you have on hand is just fine.

Author: Stephanie Kay
Prep Time: 15 minutes
Total Time: 15 minutes
Yield: 3 servings 1x
Category: Salads
Cuisine: Gluten-Free

Ingredients

Salad:

1 head romaine lettuce
1/2 cucumber, peeled and diced
8 cherry tomatoes, halved
1/2 large red onion, diced
1 cup corn, fresh or frozen
2 chicken breasts, grilled and diced

Dressing:

1/3 cup full-fat yogurt
1/2 lemon, juiced
1 teaspoon Dijon mustard
1 tablespoon olive oil
1/4 teaspoon sea salt
1/8 teaspoon black pepper

Instructions

First, prepare the dressing. In a mason jar or container, combine the ingredients and whisk together until smooth.
Wash and chop the lettuce into bite size pieces. Peel the cucumber, quarter and dice. (I like to remove the seeds as they can make the salad watery.) Half the cherry tomatoes and dice the onion.
If you are using frozen corn, simply add it to a bowl and cover it with hot water until in thaws. Once thawed, strain off the water and dry lightly with a tea towel.
Add the lettuce, vegetables and chicken to a large bowl and drizzle with half of the dressing.
Toss salad to combine, add more dressing as needed and season with salt and pepper to taste.
Serve and enjoy!

Nutrition

Serving Size: 1 serving
Calories: 320 calories
Sugar: 11 grams
Fat: 11 grams
Carbohydrates: 26 grams
Fiber: 7 grams
Protein: 34 grams

Spicy Potato and Egg Hash

Published on December 30, 2016 by Stephanie Kay

This spicy potato and egg hash makes a delicious weekend brunch or the hearty weekday breakfast-for-dinner meal.

Potato Egg Hash Recipe

Breakfast is hands down my favorite meal of the day, and eggs are my favorite ways to do breakfast. If you follow me on Instagram, you’ll see that I eat eggs almost every day of the week. Be it fried, poached, scrambled, or boiled, they are always on my plate in some way, shape, or form. Not only are eggs incredibly nutrient-dense, but they are a filling way to start the day, and this spicy potato and egg hash is the perfect way to combine all of my morning favorites.

Eggs have been demonized in recent decades, however, in reality, they have been a highly valued food since the beginning of time. Pastured eggs are a rich source of macro and micronutrients, and one of the most nutrient-dense foods available, making them a valuable addition to any diet. Not only are eggs a highly valued source of protein, but one egg contains 13 essential nutrients, which are mostly found in the yolk, so it is imperative that we eat the whole egg. Not only are the yolks the source of vital fat-soluble nutrients, but eggs are also a rich source of antioxidants.

More Egg Breakfast Recipes:

Spicy Potato and Egg Hash

Author: Stephanie Kay

I used chorizo in this spicy potato and egg hash, but bacon would also work well too, and the potatoes could easily be swapped for sweet potatoes.

Author: Stephanie Kay
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Yield: 4 servings 1x
Category: Breakfast
Method: Baked
Cuisine: American

Ingredients

3 medium white potatoes, peeled and diced
1 tablespoon butter
1/2 white onion, diced
2 cloves garlic, minced
1/2 cup chorizo, diced (200grams)
1 red pepper, diced
1/2 teaspoon paprika
1/2 teaspoon sea salt
4 eggs

Toppings:

Coriander
Crumbled feta
Hot sauce

Instructions

Preheat oven to 375°F.
In a pot, bring water to a boil, add potatoes and cook until tender and can be pierced with a fork; about 8 minutes.
In an oven-proof skillet on medium heat, add butter and saute onion and garlic until soft. Add chorizo and cook another 2-3 minutes.
When the potatoes are done cooking strain and rinse them, and transfer to the skillet with the onion mixture, strinning to coat the potatoes with the mixture.
Continue to cook on the stovetop for another 5-6 minutes to help crisp up the potatoes a little.
Gently crack eggs on top of the potato skillet. I like to make a little well to break the eggs into.
Once the eggs have been added, transfer skillet to the oven and cook for 8 minutes, or until the egg whites are hard and the yolks are runny.
Serve with fresh coriander and crumbled feta, and extra hot sauce for added spice.
Enjoy!

Nutrition

Serving Size: 1 serving
Calories: 254 calories
Sugar: 3 grams
Fat: 11 grams
Carbohydrates: 28 grams
Fiber: 4 grams
Protein: 11 grams

Homemade Sports Drink

Published on December 30, 2016 by Stephanie Kay

From lemon-lime to orange, here is a quick and easy recipe for a homemade sports drink.

Drinking filtered water is great for our health, and sometimes all we need during our gym workout, but there are certainly times when a homemade sports drink can help to replenish more than just the fluid we lose when we exercise. Plain water does not contain all of the essential electrolytes lost during periods of intense exercise or intense sweating, but that does not mean that neon-coloured, athlete-endorsed, branded sports drinks are the way to go. Fortunately, there are many options for DYI versions of a homemade sports drink and even more reasons to do so.

How to Make a Homemade Sports Drink

Look at any pre-made sports drink and you will find a list of ingredients that include sugar, high fructose corn syrup, artificial flavours, artificial colours and vegetable oils, and anything fluorescent coloured doesn’t seem all that ‘natural’ to me. The good news is that the basic ingredients for any sports drink are quite simple, so making them at home is easy, while being just as beneficial (if not more) than the pre-made versions. The variations of flavour are endless, but the basic formula for a homemade sports drink is the same. The key ingredients include:

Water: Filtered water should be used as the base for any homemade sports drink, or alternatively you could also use coconut water as it is a natural source of electrolytes and natural sugars.
Salt: Unrefined sea salt, such as Celtic Sea salt or Redmond Real Salt, is a source of trace minerals and electrolytes at it contains minerals such as sodium, magnesium, calcium, and potassium. The addition of unrefined sea salt helps the body to absorb water more efficiently ensuring that is reached the cells and keeps your hydrated.
Fruit: Using freshly pressed citrus fruit such as orange, lemons or limes is the simplest way to add flavour, simple sugars and additional electrolytes such as potassium to any homemade sports drink.
Raw Honey: Honey offers a quick source of energy, in the form of glucose, to any sports drink as it is easily digested and therefore quickly absorbed by the body. Adding honey is optional, however, when used it is important to use raw honey as it is unrefined and can offer additional trace minerals.

Here are two basic recipes you can whip up at home in a pinch.

Homemade Sports Drink

Author: Stephanie Kay

It is best to use fresh fruit or freshly pressed juices for homemade sports drinks in order to reduce the refined or processed sugars.

Author: Stephanie Kay
Prep Time: 5 minutes
Cook Time: 0 minutes
Total Time: 5 minutes
Yield: 3 cups 1x
Category: Drinks
Method: By Hand
Cuisine: American

Ingredients

Lemon-Lime:

2 cups filtered water
1/2 lemon, juiced
1/2 lime, juiced
1/8 teaspoon sea salt (Celtic or Real Salt)
1 teaspoon raw honey (optional)

Orange:

2 cups water
1 orange, juiced
1/8 teaspoon sea salt (Celtic or Real Salt)
1 teaspoon raw honey (optional)

Instructions

Mix all ingredients together in a glass or jar until salt is dissolved.
Serve chilled and enjoy!

Nutrition

Serving Size: 1 cup
Calories: 26 calories
Sugar: 4 grams
Sodium: 104.5mg
Fat: 0 grams
Carbohydrates: 8 grams
Fiber: 0 grams
Protein: 0 grams

Homemade Chicken Stock

Published on December 22, 2016 by Stephanie Kay

This simple homemade chicken stock is a classic recipe and the perfect base for a wide variety of soups and stews, and a simple kitchen skill that anyone can master.

When I first began making my own soups I always opted for the convenience of store-bought broth or stock cubes. I’m all about keeping things simple and opening a container always seemed so much easier than making it myself. I mean, you have to put things in a pot, add water and then boil it – it was just too much work! (Voice of heavy sarcasm.) But the more I read and researched about stock and broth, the more I realized I was doing myself a disservice by not making my own.

You see, as with most pre-packaged goods, the ‘natural’ store-bought versions are not really natural at all. Most of them either contain added preservatives, added sugars and salts, and who knows what else! Plus, as any good cook knows, a good stock is the key to any recipe and the flavour in the boxed variety is just not there.

What most people don’t realize, or have forgotten, is that bone broths have been used as nutritional and healing remedies for years, and the store-bought versions just don’t make the cut. When properly prepared, bone broths are extremely nutritious, containing the minerals present in the bones, cartilage, marrow, and vegetables as electrolytes. Homemade stocks are rich in minerals that the body can easily absorb, including calcium, magnesium, phosphorus, sulfur, silicon, and many trace minerals. So, the old adage of chicken soup when you are sick is actually all it is cracked up to be, but only when you make the real deal.

What is the difference between chicken stock and chicken broth?

One small area of confusion is the difference between broth and stock. According to the Weston A. Price Foundation, it can be explained like this.

The words ‘broth’ and ‘stock’ are used interchangeably in many cookbooks, and for good reason, because the differences are hair-splittingly small. In general usage, ‘broth’ is a home-cooked version, while ‘stock’ is the province of professional kitchens. Broth is made from spits and spots of leftovers, and its nature changes according to what’s on hand. Stocks follow a prescribed formula. There is yet another distinction. The meaty element of stock is dominantly bone, while broth is typically made with meat. The difference changes the finished product in two significant ways. The large proportion of bones gives stock a more gelatinous texture and greater clarity. Broths tend to be thinner and cloudier.

How to Make Chicken Stock

The good news is that both are incredibly easy, and dirt cheap to prepare! If you cook a whole chicken or turkey, you can use the whole carcass to make stock, or simply collect bones and veggies scraps as you go and freeze them in a container until you are ready to cook.

Homemade Chicken Stock

Author: Stephanie Kay

This chicken stock recipe was made with chicken bones, but this could easily be made with turkey bones as well. You can also do this recipe in the crockpot for ease and simplicity.

Author: Stephanie Kay
Prep Time: 10 minutes
Cook Time: 8 hours
Total Time: 8 hours 10 minutes
Yield: 18 cups 1x
Category: Soup
Method: Stovetop
Cuisine: American

Ingredients

2–3 pounds chicken bones (or whole carcass)
4 litres water
2 tablespoons apple cider vinegar
2 onions, roughly chopped
2 carrots, peeled and roughly chopped
4 stalks celery, roughly chopped
1 bunch parsley

Instructions

Place chicken bones and pieces in a large pot and cover with water. Add chopped onions, carrots celery and vinegar.
Bring to a boil and then turn down heat to a simmer. Cook for 6-8 hours, skimming surface as necessary. You can cook the stock as long as 24 hours, the longer you leave it the richer and more flavourful it will be.
About 30 minutes before finishing the stock, add the parsley.
Once cooked, strain stock through a fine mesh sieve or strainer.
Allow stock to cool before refrigerating; it can be stored in the fridge for 1 week or in the freezer for up to 6 months.

Nutrition

Serving Size: 1 cup
Calories: 20 calories
Sugar: 2 grams
Fat: 0 grams
Carbohydrates: 4 grams
Fiber: 1 gram
Protein: 1 gram

Kale Apple Slaw

Published on December 8, 2016 by Stephanie Kay

Kale Apple Slaw

I’m so excited to be sharing this guest post by my amazing sister Jodi and her Happy Hearted Kitchen. Jodi’s blog is filled with amazing fresh, local, and seasonal recipes, and she makes the absolute best salad dressings, so this kale apple is not to be missed.

Hi guys,

Jodi here from Happy Hearted Kitchen, I’m so happy to be sharing this recipe with you here today! I am always one to offer to bring a salad or some vegetables to the party, and this is one of my favorite salad recipes for bringing to a holiday potluck or gathering. I try to keep the produce simple and as local as possible, so here I’ve chosen sturdy Tuscan kale and crunchy gala apples. Tuscan kale holds up nicely to any dressing, and doesn’t wilt after time – this salad actually tastes best once it has been marinating in the fridge for a little while. I love dried fruit in a salad, but I often find it can be a bit heavy on the sweet side, so these soaked golden raisins are just the perfect thing, sweet, juicy, and a good burst of acidity from the apple cider vinegar. From there we add toasted hazelnuts (an apple’s best friend) and a simple dressing spiked with just a pinch of holiday spices. I love the simplicity of this salad, the colors, and the textures.

Wishing you all a very merry holiday season.

Stay green, get festive. x

More Kale Salad Recipes:

Kale Apple Salaw

Author: Stephanie Kay

This kale apple slaw is a hearty winter salad that makes a great side dish for roast or a hearty meal, and leftovers store well in the fridge for days to come.

Author: Stephanie Kay
Prep Time: 20 minutes
Cook Time: 0 minutes
Total Time: 20 minutes
Yield: 6 servings 1x
Category: Salad
Method: By Hand
Cuisine: American

Ingredients

1/4 cup golden raisins
1/4 cup apple cider vinegar
1 bunch tuscan kale (aka lacinato kale, cavolo nero or dino kale)
2 small or 1 large red gala apples, thinly sliced
1/2 cup hazelnuts
1/4 cup extra virgin olive oil
2 tablespoons apple cider vinegar (from the raisins)
1 teaspoon dijon mustard
1 teaspoon tamari
1/4 teaspoon ground cinnamon
Pinch each ground nutmeg and cloves
1 small clove of garlic, finely grated with a microplane grater (no more than 1/2 teaspoon)

Instructions

Place the raisins in a small jar and cover with apple cider vinegar. Let sit for 10 minutes while you are making the salad or in the fridge overnight. Strain, reserving apple cider vinegar and set soaked raisins aside.
Remove the tough stems from the kale and thinly slice the leaves. The thinner the better. Place sliced kale in a salad bowl.
Place hazelnuts in a dry pan over medium heat. Toast until skins are dark and cracking, shaking often to prevent burning. When the hazelnuts are deep brown in color, remove from heat and tip into a dry, clean tea towel. Rub the hazelnuts together in the tea towel until the skins flake off. Remove the nuts from the tea towel and return them to the pan, toasting until they reach a deep, warm brown. Roughly chop the hazelnuts, leaving a few larger pieces.
Make the dressing. Add olive oil, apple cider vinegar, mustard, tamari, spices and garlic to a jar with a tight-fitting lid. Secure the lid on the jar and shake until dressing is emulsified. Taste and adjust seasoning as need.
Add thinly sliced apples, toasted hazelnuts and soaked raisins to the salad bowl with the kale. Drizzle over a small amount of dressing and toss to coat, massaging the kale as you go. Add in enough dressing to cover the salad. Taste a piece of kale and add in remaining dressing as needed. Serve immediately or allow to marinated in the fridge for up to one hour before serving.

Nutrition

Serving Size: 1 serving
Calories: 207 calories
Sugar: 11 grams
Fat: 16 grams
Carbohydrates: 17 grams
Fiber: 3 grams
Protein: 3 grams

Sautéed Garlic Kale

Published on December 1, 2016 by Stephanie Kay

Ready in minutes, sautéed garlic kale is the perfect quick and easy side dish!

Sautéed garlic kale is my go-to lazy side dish. Making a salad is a great way to add more greens to the diet, but as the weather cools down it’s certainly nice to have a warm side dish to tuck into. So whenever I can’t be bothered, to peel, chop, dice, or toss, I just grab some kale, toss it in a pan and I’m good to go.

I use this side dish for breakfast, lunch, and dinner because it pairs well with everything. Eggs, check. Chicken, check. Beef, check. Not only is it simple to prepare, but gently cooking the kale actually helps to break it down more, making it more easily digested, which means more nutrient absorption. Although people often worry that cooked greens are not as nutritious as raw greens, it truly depends on the variety and cooking method, but kale’s hearty texture helps it withstand a little heat and bring out its nutritional value. And don’t worry, sautéeing is just a fancy french word for cooking something in a pan with butter, so I’m sure you can handle it.

Sautéed Kale with Garlic

This sautéed garlic kale is just one of the many ways to cook with kale, but it happens to be the quickest and simplest and easy way to add more leafy greens to your diet!

Sautéed Garlic Kale

Author: Stephanie Kay

To make this recipe completely vegetarian, simply swap the butter for coconut oil or olive oil, and if you don’t have fresh garlic, a sprinkle of dried garlic works too.

Author: Stephanie Kay
Prep Time: 5 minutes
Cook Time: 5 minutes
Total Time: 10 minutes
Yield: 4 servings 1x
Category: Sides
Method: Stovetop

Ingredients

1 head kale, dino or curly
2 tablespoons butter
1 clove garlic, minced
1/4 teaspoon sea salt

Instructions

Prepare the kale. Using your hands or a knife, tear or chop the kale into bite-size pieces. Be sure to remove the thick stemmed centre ribs, you can leave thinner ones.
Add chopped kale to a colander and rinse kale very. Strain and lightly shake or pat dry. You can leave some of the excess water as it will help the kale steam a little as it cooks to keep it tender.
In a pan on medium heat, heat the butter to melt, add minced garlic allow to cook about 1 minute until soft and fragrant.
Add the rinsed kale to the pan and cover. Allow to cook 3-4 minutes until the kale has wilted a little, tossing it with the butter and garlic.
Once the kale has softened and is bright green in colour, add a good pinch of sea salt to the pan and toss well to combine.
Serve warm and enjoy!

Nutrition

Serving Size: 1 serving
Calories: 68 calories
Sugar: 1 gram
Fat: 6 grams
Carbohydrates: 3 grams
Fiber: 1 gram
Protein: 2 grams

Oven-Baked Parsnip Fries

Published on November 28, 2016 by Stephanie Kay

Salty, crispy, and crunchy, these oven-baked parsnip fries are a delicious side dish the whole family will love!

Don’t get me wrong, regular crispy oven fries are certainly delicious but sometimes you just need to mix things up and I think these oven-baked parsnip fries are just the way to do it! In my opinion, parsnips are a highly underrated vegetable, in fact, I think all root vegetables are highly underrated. Be it carrots, beets, turnips, parsnips, rutabaga, sweet potatoes, radishes, yams or cassava – there are just so many options to try.

Root veggies are cheap as chips (french fry joke) to buy and the cooking options are endless making them a very friendly and versatile ingredient option in the kitchen. Of the root vegetable family, parsnips might be a bit of an acquired taste, but that doesn’t mean you can’t acquire it. Sometimes you just have to give foods a few chances before you write them off. Parsnips themselves are closely related to carrots and parsley, and can actually be eaten raw like carrots, but I find they taste much better and sweeter roasted in the oven. Although they are often used in holiday dinners, they can certainly be used in day-to-day meals, and these oven-baked parsnip fries are a quick and easy side dish and a welcomed change to the traditional white potatoes.

More Parsnip Recipes:

Oven-Baked Parsnip Fries

Author: Stephanie Kay

These oven-baked parsnip fries are a quick and easy side dish and a welcomed change to the traditional white potatoes fries! For extra flavour, you could also sprinkle the parsnips with a little garlic or paprika powder before adding them to the oven.

Author: Stephanie Kay
Prep Time: 5 minutes
Cook Time: 30 minutes
Total Time: 35 minutes
Yield: 2 servings 1x
Category: Sides
Method: Baked

Ingredients

4 parsnips
1/2 tablespoon olive oil
1/4 teaspoon sea salt

Instructions

Preheat the oven to 425° F.
Scrub your parsnips clean and lightly peel them. You can leave a little of the skin, it is completely edible.
Slice the parsnips length wise into about 3-inch strips.
Toss parsnips strips in olive oil and season generously with sea salt.
Line them on a baking sheet and transfer them to the oven for about 25-30 minutes until golden brown. Flip them once during cooking.
Remove from the oven and season more as needed.
Serve warm and enjoy!

Nutrition

Serving Size: 1 serving
Calories: 230 calories
Sugar: 13 grams
Fat: 4 grams
Carbohydrates: 48 grams
Fiber: 13 grams
Protein: 3 grams

Chocolate Chia Pudding

Published on November 22, 2016 by Stephanie Kay

Would you believe me if I told you this chocolate chia pudding is delicious, high in fiber, and something you could enjoy for breakfast? Good news, it is, in fact, all of the above!

When it comes to breakfast, I really have two rules; 1) limit crumbs, and 2) eat protein. I think these two rules are the most common pitfalls in people’s breakfast, and yet they are so easy to implement. When popular breakfast items include things like muffins, bagels, and granola bars, you are really not setting yourself up for a successful day. In general, items that create crumbs are higher in sugar, and flours, as compared to whole grains, have 10,000 times more surface area meaning they are absorbed more like sugar in the body. This creates a roller coaster for your blood sugar, causing a spike and rapid crash in your energy levels. Ensuring you eat a protein-rich breakfast and limiting crumbs, helps to balance your blood sugar meaning you won’t need that mid-morning snack so quickly, and you’ll have more energy come the afternoon.

Chia seeds are a fun ingredient to use. They are a source of plant-based omega-3 fats and protein and absorb 4 times their weight in liquid making them a great ingredient to create healthy puddings. Additionally, since you only need 3 tablespoons per serving for this recipe, a bag of these magical little seeds will make you plenty of chocolatey treats.

More Healthy Chia Pudding Recipes:

Chocolate Chia Pudding

Author: Stephanie Kay

This chocolate chia pudding is delicious, sugar-free, high in protein and fibre, and makes the perfect chocolatey and guilt-free snack!

Author: Stephanie Kay
Prep Time: 5 minutes
Cook Time: 2 hours
Total Time: 2 hours 5 minutes
Yield: 1 serving 1x
Category: Dessert
Method: Overnight
Diet: Vegan

Ingredients

3 tablespoons chia seeds
2/3 cup almond milk (or milk of choice)
1 1/2 tablespoons cocoa powder
1 teaspoon maple syrup
1/2 teaspoon vanilla extract
1 pinch salt
Optional: Raspberries or fruit of your choice

Instructions

In a mason jar or bowl, combine the ingredients. Add chia seeds, cover with milk, and add cocoa, maple syrup and vanilla.
Add a pinch of sea salt to the jar, this helps to bring out the chocolate flavour.
Cover the mason jar and shake well, or using a spoon stir well to combine.
Cover and place in the fridge overnight, or at least 2-3 hours. The chia seeds will absorb the liquid and become gelatinous in texture, creating a pudding consistency.
In the morning, uncover the pudding and stir to ensure everything is well combined.
Serve with raspberries or fruit and toppings of your choice.
Enjoy!

Notes

I used almond milk in this recipe but any type of non-dairy or dairy milk will work, and if you don’t have maple syrup, honey would work as a sweetener too.

Nutrition

Serving Size: 1 serving
Calories: 257 calories
Sugar: 4 grams
Fat: 15 grams
Carbohydrates: 27 grams
Fiber: 16 grams
Protein: 9 grams

Homemade Turtles

Published on November 17, 2016 by Stephanie Kay

This healthy homemade turtles recipe that’s as fun to as make as it is tasty to eat and one the whole family is sure to love!

Turtles used to be one of my favourite holiday treats. My dad used to give them to us every Valentine’s Day and I’d often get them as a little stocking stuffer at Christmas, but as you can imagine, they are not the type of treat that I would opt for nowadays. However, that does not mean that I have lost my love for the ooey-gooey caramel centre, salty pecan crunch and velvety chocolatey melt-in-your-mouth goodness! Lord help me, they are just so good. Fear not, I’ve found a combination that really hits the spot and satisfies that sweet, salty and chocolatey craving.

If you have never tried dates before, I’ve got news for you. 1) Get it together! (Just kidding, it’s all love here folks.) 2) Seriously now, you are missing out. I know you are probably thinking, ‘But aren’t those the fruits used to help relieve constipation?’ Truth, be told, yes they are but stick with me here. Dates are one of the oldest cultivated fruits and therefore are known to have many healing properties. Today dates are available in grocery stores fresh or dried and are sweet tasting with a rich chewy texture. Dried dates are often used in baking recipes as a natural sweetener, such as my Trail Mix Bites, but can also be eaten on their own as a little snack. There are a couple of varieties of dates, but the Medjool variety is the sweetest and, when eaten fresh, tastes just like toffee. That’s right TOFFEE! Not only do they taste amazing, but are a source of fibre, vitamins and trace minerals, and do not spike your blood sugar the same way refined sugar does, making them a great alternative as a natural sweetener.

So, if you have never tried Medjool dates this is your chance. I promise that with their toffee-like flavour and chewy texture, paired with crunchy pecans and rich dark chocolate, they make the perfect caramel centre for these healthy homemade turtles.

Homemade Turtles

Author: Stephanie Kay

You can really make this healthy homemade turtles recipe from any type of dates you like, but it works best with Medjool dates for a soft and gooey texture.

Author: Stephanie Kay
Prep Time: 20 minutes
Total Time: 20 minutes
Yield: 12 turtles 1x
Category: Dessert
Method: By Hand

Ingredients

12 Medjool dates
1 cup chocolate chips, dark or semi-sweet
48 pecans halves
Sea salt (optional)

Instructions

Using your fingers, or a knife if needed, peel open the dates and remove the pits.
Once the pit has been removed, using your hands press the pitted date into a flat, round shape. The fresher the dates the easier this will be. You want to ‘smush’ them together to create a bit of a ball, the more you ‘smush’ them, the more they will provide a chewy texture to the turtles. (Optional: You can also add the dates to a food processor to create a date paste and then shape the paste into 12 disc-shaped pieces.)
Once each date has been formed into a circle, press 4 pecan halves into the base of each date. The pecans should emulate the feet of the turtles. Once complete, place them feet-side up on a baking sheet lined with parchment paper.
Using a double boiler (or microwave if needed) gently melt the chocolate. You want to do this at a low heat to ensure the chocolate remains velvety smooth, and ensure that you are stirring the chocolate periodically.
Once the chocolate is melted, add roughly 1 teaspoon to the bottom of the turtle to help adhere the pecans to the date. Once complete, transfer the baking sheet to the freezer for a few minutes until the chocolate has solidified.
Once the chocolate has solidified, remove the baking sheet from the fridge or freezer. Working one at a time, place each date into the melted chocolate, feet-side up, until the entire date is covered in chocolate. You can use a spoon to move it around and remove it from the chocolate.
Once complete, return each turtle to the baking sheet, feet-side down, and sprinkle the top with a small pinch of sea salt. (The sea salt is optional but it helps to bring out the flavor of the chocolate.)
Once all turtles are complete, transfer the baking sheet to the fridge for 20-30 minutes until the chocolate has completely solidified.
Once solidified, the turtles can be eaten immediately, or stored in an airtight container in the fridge for up to 5 days or frozen for up to 3 months.

Nutrition

Serving Size: 1 turtle
Calories: 185 calories
Sugar: 21 grams
Fat: 9 grams
Carbohydrates: 26 grams
Fiber: 3 grams
Protein: 2 grams

Roasted Cod with Fennel and Lemon

Published on November 11, 2016 by Stephanie Kay

This roasted cod with fennel and lemon is an easy one-pan dinner that can feed a crowd with minimal effort.

This baked cod with fennel recipe actually came together rather randomly one night when I didn’t have much of a plan for dinner. I tend to always have an idea of what I am going to make or do a little meal preparation in advance so I’m not scrambling at the minute. However, sometimes the best ideas come from having no plan at all and this was definitely one of them.

I never used to eat much fennel, mostly because I didn’t know what to do with it. It looks rather odd, and it wasn’t a common ingredient in my household as a child. A couple of years ago I made a little challenge to myself; I decided to start buying all of the unfamiliar vegetables in the grocery store and try to cook with them in my kitchen. I’m pretty sure that this idea was inspired by Jamie Oliver; I used to watch his cooking shows religiously when we lived in England! Not only is he adorable and hilarious, but he has a passion for real food, ingredients and using everything nature gave us. And I love that.

This dish is simple and fresh, but the flavours really work. Raw fennel has a liquorice-like flavor but roasted it has a milder sweeter flavour and pairs well in savoury dishes. I used cod in this dish, but you could use any white fish you like, I think halibut or haddock would pair very well. Plus, you don’t need many skills in the kitchen to make this dish, just a sharp knife and an oven, and you will be well on your way to flavour country.

More Healthy Cod Recipes:

Roasted Cod with Fennel & Lemon

Author: Stephanie Kay

This baked cod with fennel recipe calls for cod fillets, however, any white fish such as halibut, haddock or tilapia would work well too.

Author: Stephanie Kay
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Yield: 2 servings 1x
Category: Main
Method: Baked

Ingredients

2 (4oz) cod fillets
1 bulb fennel
1/2 pint cherry tomatoes
1 lemon
1/4 teaspoon sea salt
1/8 teaspoon fresh black pepper
1 tablespoon olive oil

Instructions

Preheat the oven 400°F.
Prepare the fennel. Using a sharp knife, trim the base of the bulb and remove the fronds (stems), these will be used for later. Cut the bulb of fennel in half, enabling to lay flat on the cutting board to slice.Thinly slice or shave the bulb into 1/4 slices.
In an oven proof skillet, lay the fennel slices in the bottom of the skillet. Add the cherry tomatoes (you can leave them whole or slice them), and drizzle everything with 1/2 tbsp of olive oil and season with salt and pepper.
Transfer skillet to the oven and roast for 20 minutes. While the fennel and tomatoes are cooking, season with cod fillets with a pinch of salt and pepper.
After 20 minutes, remove from the oven and top the fennel and tomatoes with cod fillets laying them flat on top of the fennel. Drizzle with remaining olive oil.
Cut lemon in half and squeeze juice of half of the lemon over the fish and vegetables. Thinly slices the other half into rounds and add on top of the fish. Grab a small handful of fennel leaves from the stems and add to skillet.
Transfer to the oven for another 10-12 minutes, until the cod flakes easily with a fork.
Remove from the oven, and garnish with extra fennel leaves or lemon juice as desired.
Serve on its own or with a large side salad.
Enjoy!

Nutrition

Serving Size: 1 serving
Calories: 209 calories
Sugar: 9 grams
Fat: 8 grams
Carbohydrates: 18 grams
Fiber: 4 grams
Protein: 22 grams

Sweet Pea Soup

Published on November 9, 2016 by Stephanie Kay

Soup season isn’t only for root vegetables, the frozen friends of summer are not to be forgotten and this sweet pea soup does just that! Minty and fresh, and made with fresh or frozen peas, this soup brings a certain brightness to those cold winter days.

I’m often asked if frozen vegetables are a good option. The short answer is; yes! Of course, buying fresh, local, and seasonal veggies are always the best option, but there is no shame in using frozen veggies in your game! Truthfully, there are times of the year when frozen veggies might actually be a better option than some of what is on the grocery store shelves. Frozen veggies are often picked at the peak of freshness and frozen immediately, therefore not losing much of their nutritional value in transport or travel time. I am certainly not suggesting that you not use fresh raw vegetables, these are an important part of any well-balanced diet, but sometimes you need to cut yourself a little slack and do what you need to do to stay on track. If that means a bag of frozen veggies in your freezer, then so be it!

I think frozen peas are either a love-it-or-hate-it kind of food, however, I myself am a big fan. Although they are typically eaten alone, I like to add them to lots of soups and stews or feature them as I have in this recipe. This sweet pea soup is rich and creamy without the addition of any dairy or heavy creams. The secret weapon to any dairy-free creamy soup is a couple of good potatoes. Cooked and pureed into any soup they add a velvety flavur and texture, and I promise nobody will be the wiser.

Sweet Pea Soup

Author: Stephanie Kay

This sweet pea soup could also be made with fresh garden peas, but frozen works just fine. If you wanted to make this soup a little lighter and lower in carbs, you could swap the potatoes for a large head of cauliflower and achieve the same texture.

Author: Stephanie Kay
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Yield: 6 servings 1x
Category: Soup
Method: Stovetop

Ingredients

3 large potatoes, peeled and diced
1 tablespoon butter or olive oil
1 onion, diced
3 cloves garlic, minced
4 cups chicken broth, or vegetable broth
2 cups frozen peas
6 fresh mint leaves
1/2 teaspoon sea salt
Black pepper

Instructions

In a large pot on medium, heat olive oil and add diced onion and sautee for 3-5 minutes until translucent. Add garlic and heat for another 1 minute until fragrant but do not allow to burn.
Once onions and garlic are cooked, add the salt and diced potatoes to the pot and stir well to coat.
Add broth and bring to a boil. Once boiling, reduce to a simmer and cook potatoes for 15-20 minutes until tender and easily pierced with a fork.
Once the potatoes are tender add in frozen sweet peas and chopped fresh mint leaves and cook for another 5 minutes until bright green.
Remove the soup from the heat and using an immersion blender or in batches using a bar blender, puree until smooth. Taste and adjust salt and pepper to taste. If your soup is too thick, simply thin it with a bit of additional broth or water until the desired texture is reached.
The soup can be served immediately or cooled and stored in an airtight container in the fridge for up to 5 days or in the freezer for up to 3 months.

Nutrition

Serving Size: 1 serving
Calories: 234 calories
Sugar: 6 grams
Fat: 6 grams
Carbohydrates: 40 grams
Fiber: 8 grams
Protein: 7 grams