Stephanie Kay Nutrition

Real Food for Real Life

Salmon Nicoise Salad

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This salmon Nicoise salad is a fun twist on a classic French salad.

Salmon Niçoise Salad

 

Salad Nicoise is absolutely one of my favorite salads. If I am out for lunch and it is on the menu, you can bet I will be ordering it. The reason that I love this salad so much is not only because it is filled with flavors and textures, but it is also so well macronutrient balanced. With a hearty helping of vegetables, carbohydrates, protein, and healthy fats it can keep you well fuelled for hours. This salmon Nicoise salad is my take on a delicious French classic.

The classic Nicoise salad is typically composed of tomatoes, tuna, hard-boiled eggs, olives, and anchovies, artfully arraigned on a plate and dressed with a vinaigrette. The nice thing about this salad is that it is meant to be an old standby and something that you can throw together with a can of tuna and any vegetables you have in the fridge. Now I have made my fair share of Niçoise salads with canned tuna, but this time I decided to mix it up with some salmon. Not only do I love salmon, but it is a fish that is really easy to cook, more so than people might think. You can easily bake it in the oven for a hands-off approach, but I like to sear it really quickly in a skillet for an extra crispy exterior and flaky interior.

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Salmon Niçoise Salad

Salmon Nicoise Salad

Author: Stephanie Kay

This salmon Nicoise salad can be made with salmon or the more classic version of tuna. Essentially any type of leafy green, size of tomato, or type of potato would work, these just happen to be my favorites!

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Yield: 2 salads 1x
  • Category: Salads
  • Cuisine: French
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Ingredients

Salad:

  • 2 salmon fillets
  • 1 tablespoon olive oil
  • 1 head romaine lettuce, chopped
  • 1 cup green beans (10-12 beans)
  • 2 eggs
  • 1 cup baby potatoes (6-8 potatoes)
  • 1/2 cup olives (8-10 olives)
  • 1/2 cup cherry tomatoes, quartered (4-6 tomatoes)
  • Sea salt
  • Fresh pepper

Dressing:

  • 1 clove of garlic
  • 3 tablespoon olive oil
  • 1 lemon, juiced
  • 1 teaspoon Dijon mustard

Instructions

  1. Prepare the dressing. Peel and chop garlic. In a small jar on container, combine garlic, olive oil, lemon juice and mustard. Shake or whisk to ensure well combined.
  2. Cook the potatoes. Bring a pot of water to a boil, season with a pinch of sea salt and add potatoes. Cook for 12-15 minutes or until they can easily be pierced with a fork.
  3. Cook the beans. Add the beans to the pot of potatoes with 2 minutes remaining in the cooking time. You only want to cook the beans for 2 minutes until they are bright green in colour. The beans can also be added to the salad raw, but are easier to eat when lightly cooked.
  4. When the potatoes and beans are done cooking strain and submerge them in cold water. This is done to stop the cooking process. The beans can be added to the salad whole, while the potatoes can be cut in half.
  5. Cook the eggs. Bring water to a boil and add eggs. Boil for 10 minutes for a yoke could through, or 6-8 minutes for a runny yoke. Once the eggs have cooked remove from boiling water, add to cold water to help cool and peel. Cut in halve to serve.
  6. Cook the salmon. Season the salmon with salt and pepper on both sides. In a hot pan, add olive oil and add salmon skin side down. Cook for 4 minutes and then flip and cook for another 2 minutes. Set aside to cool.
  7. Prepare the salads. Add chopped romaine to a bowl, drizzle with 1 tbsp. of dressing and toss to coat.
  8. Add the dressed lettuce to a plate or bowl, and top with cooked salmon, egg, potatoes, tomatoes, beans and olives. The salmon can be added to the salad hot or cold, my preference is cold.
  9. Drizzle salads with remaining  dressing and season with salt and pepper as needed.
  10. Serve immediately and enjoy!

Nutrition

  • Serving Size: 1 salad
  • Calories: 620 calories
  • Sugar: 11 grams
  • Fat: 40 grams
  • Carbohydrates: 36 grams
  • Fiber: 11 grams
  • Protein: 39 grams

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Apricot Pistachio Oatmeal Cookies

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Soft and satisfying these apricot pistachio oatmeal cookies are what (cookie) dreams are made of!

Apricot Pistachio Oatmeal Cookies

 

This recipe is really my style of cookie. I love something chewy yet crumbly and filled with everything but the kitchen sink. I used rolled oats in this recipe for a good crumbly texture, and added the ground cashews and coconut oil to keep them moist and chewy. These apricot pistachio oatmeal cookies are lightly sweetened with honey since the apricots themselves provide some added sweetness, and a little salty bite from the pistachios to help balance things out. A well-balanced oh-so-healthy cookie that one could even have for breakfast… not that I would know anything about that.

This recipe is inspired by a cookie recipe from the ever-so-wonderful master of the kitchen, Amy Chaplin. A couple of years ago, my sister gave me Amy Chaplin’s cookbook as a gift for my birthday, and what a gift it was! I am a bit of a cookbook hoarder if you will. Open up my cupboards and you will find cookbooks galore from all sorts of different chefs. To be honest, I don’t cook out of many of them, but rather like to use them for new ideas and inspiration in the kitchen. But this particular book happens to be one of my favorites. Not only is it full of amazing recipes, but it’s educational as well, explaining the why and the how behind so many of her recipes which is what I love about it so much.

More Cookie Recipes:

 

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Apricot Pistachio Oatmeal Cookies

Apricot Pistachio Oatmeal Cookies

Author: Stephanie Kay

These apricot pistachio cookies are a great make-ahead treat and I actually think they taste better the day after. They also store very well in the freezer, so go on a make that double batch you want.

  • Author: Stephanie Kay
  • Prep Time: 30 minutes
  • Cook Time: 15 minutes
  • Total Time: 45 minutes
  • Yield: 12 cookies 1x
  • Category: Cookies
  • Method: Baked
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Ingredients

  • 2 cups rolled oats
  • 1 cup raw cashews
  • 1 teaspoon cinnamon
  • 1/2 teaspoon baking powder
  • 1/2 teaspoon sea salt
  • 1 tablespoon vanilla extract
  • 1/4 cup honey
  • 1/2 cup coconut oil, melted
  • 1 egg
  • 1/2 cup pistachios, roughly chopped
  • 1/2 cup dried apricot, diced

Instructions

  1. Preheat oven to 350° F.
  2. In a food processor, add the 1 and 3/4 cups of the rolled oats. Pulse the oats until they are ground into a flour. Once completed, add them to a large mixing bowl, and the remaining 1/4 cup of rolled oats.
  3. Add the cashews to the food processor and grind them into a meal, about 1-2 minutes. You want to ensure your cashews are raw and unsalted. Add ground cashews to mixing bowl.
  4. Add baking powder, sea salt, cinnamon and stir well to combine into the flour mixture.
  5. To the dry mixture, add the melted coconut oil, honey, egg and vanilla extract. Stir well to ensure the dough is well combined, and add in pistachios and chopped apricots.
  6. The dough might seem a little dry at first, but it will be fine.
  7. Allow the dough mixture to sit for 10 minutes to ensure liquid is well absorbed, and as the coconut oil cools down the dough will stick together much better.
  8. Line a baking sheet with parchment paper and using a 1/4 cup of the dough mixture form into cookies and line the baking sheet.
  9. Bake for 15 minutes or until cookies are golden brown on the edges.
  10. Allow to cool before eating, and enjoy!

Nutrition

  • Serving Size: 1 cookie
  • Calories: 289 calories
  • Sugar: 13 grams
  • Fat: 17 grams
  • Carbohydrates: 29 grams
  • Fiber: 2 grams
  • Protein: 5 grams

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Mushroom Chicken Skillet

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This mushroom chicken skillet is a great batch cook meal for a week of lunches or a tasty weeknight dinner. 

Mushroom Chicken Skillet

 

When I was a kid, one of my favourite dishes included a secret ingredient – cream of mushroom soup. To be honest, it was a bit of an odd recipe, a curried beef casserole dish that was passed down from my grandmother to my mother, but I’m pretty sure it just came off the back of a Campbell’s soup label. (No offence, Mom.) Although it was an odd combination of ingredients, it seemed to work, and the creamy mushroom component was my favourite part of the dish, and this mushroom chicken skillet recipe is a little flavour of exactly that.

Mushrooms are a bit of an acquired taste, but love them or hate them they are one heck of a superfood. It is said that there are over 10,000 known varieties of mushrooms, many of which have been used around the world for years due to their availability and versatility.  Today in stores, we a limited to only a few varieties including; white button, portobello, crimini, oyster, shiitake, porcini and chanterelles, and depending on the variety, mushrooms are a rich source of fibre, vitamins, minerals and phytonutrients. Moreover, many mushrooms are known for healthy healing properties and have been used medicinally by cultures for over 6,000 years. Food is amazing!

 

Mushroom Chicken Skillet

 

Although mushrooms can technically be eaten raw, I don’t think it is the best use of their flavour. Cooking mushrooms concentrate their flavour and brings out notes of sweet earthiness. For this particular dish, I wanted to make a thick and rich mushroom broth without added cream or opening a can of Campbell’s soup. I used a small batch of crimini mushrooms because it is what I had on hand, but you could also use white button, shiitake, or chanterelles, or even better a combination of all of the above. I think this recipe would pair very well with some roasted potatoes or a simple side of steamed rice.

More Healthy Chicken Recipes:

 

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Mushroom Chicken Skillet

Mushroom Chicken Skillet

Author: Stephanie Kay

I used cremini mushrooms for this mushroom chicken recipe, but you could use any type or combination of mushrooms you like.

  • Author: Stephanie Kay
  • Prep Time: 5 minutes
  • Cook Time: 40 minutes
  • Total Time: 45 minutes
  • Yield: 4 servings 1x
  • Category: Mains
  • Method: Baked
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Ingredients

  • 4 chicken breasts
  • 1 tablespoon butter
  • 8oz or 220g cremini mushrooms, diced (or a combination of types)
  • 1 small onion, minced
  • 2 cloves garlic, diced
  • 1.5 cups chicken or vegetable broth
  • 2 sprigs thyme
  • 1 sprig rosemary
  • 1 bay leaf
  • 2 tablespoon whole wheat flour or tapioca starch
  • Sea salt and pepper, to season

Instructions

  1. Pre-heat the oven to 400° F.
  2. In an oven-proof skillet on medium heat brown the chicken. Season all chicken breasts with salt and pepper on both sides. Add the butter to the pan, allow to melt and sear the chicken for 3 minutes per side.
  3. Once the chicken has been browned, remove it from the skillet and set it aside. You need to brown the chicken to ensure that it locks in the moisture during the cooking process.
  4. Once the chicken has been removed from the pan add a splash of broth to deglaze the bottom of the pan, about 2 tablespoons. The broth with help to remove any charred bits from the bottom of the pan, you want to keep this as it will add more flavour to the dish.
  5. When the pan has been deglazed, add the onion and garlic to the pan and allow to cook for 1-2 minutes until softened.
  6. Return the chicken to the pan, laying it evenly in the pan. Add mushrooms to the pan, scattering them around the chicken and cover with remaining broth.
  7. Add the thyme, rosemary and bay leaf and cover skillet. Transfer to the oven and bake for 20 minutes.
  8. When baking is complete, remove chicken from the skillet and set aside momentarily.
  9. Place the skillet with broth on the stovetop and bring to a boil. Bring the broth to a boil, and while whisking, add flour and reduce to a simmer. Cook the broth for 5-7 minutes, whisking often, or until a thick texture has been reached. Once the broth has reduced and thickened remove from the stove top.
  10. Return chicken to skillet to serve, or add chicken to a plate and top with warm mushroom sauce.
  11. Enjoy!

Nutrition

  • Serving Size: 1 serving
  • Calories: 270 calories
  • Sugar: 3 grams
  • Fat: 8 grams
  • Carbohydrates: 9 grams
  • Fiber: 1 gram
  • Protein: 41 grams

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Stuffed Acorn Squash

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Stuffed Acorn Squash

Stuffing isn’t just for turkeys anymore! Squash is such a fun vegetable to use because there are so many varieties and endless ways to cook them, and this stuffed acorn squash recipe is a fun way to use them. Made with rice, kale, and bacon, this stuffed acorn squash recipe is a healthy and hearty fall dish!

Stuffed Acorn Squash

Over the past few years, I have become obsessed with squash. An ingredient that used to actually scare me has become a staple in my fall and winter diet.  Squash is such an incredibly versatile ingredient for two reasons; 1) there are so many different types and 2) there is so much you can do with them! Like many, I love a good butternut squash soup, but simply roasting these little gourd-geous (get it?) babies makes a great side dish as well.

I think the most overwhelming and intimidating part of cooking with squash is actually how to cut into them. Their hard and nutty exterior makes them appear difficult to work with, but truthfully that is not the case at all. Although I am a nutritionist, I am not a trained chef, and I actually learned to cook from my mother, watching the Food Network and looking up videos on YouTube. True story. So if you are unsure of how to do something in the kitchen, a quick google search can provide you with all of the answers you need. ( I mean, a ‘How to Cut Squash’ search on YouTube provides you with over 154,000 videos on the topic – problem solved.)

Stuffed Acorn Squash Recipe

After making my fair share of soups, stews, purees, and mashes, I decided to do something different and stuff my squash instead. The “stuffing” in this recipe is really simple and can easily be made with leftover rice, or any other leftover grain you have from the night before. Roasting the acorn squash before stuffing it makes it much more tender and easier to eat. In fact, you can eat the skin on the squash as well, no need to peel those little guys at all!

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Stuffed Acorn Squash

Stuffed Acorn Squash

Author: Stephanie Kay

This stuffed acorn squash recipe can easily be substituted for whatever you might have on hand; quinoa for rice, sausage for bacon and onions for leeks. Just use what you have and make the most it!

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

  • 2 acorn squash, halved and seeded
  • 1 tablespoon olive oil
  • 6 slices bacon
  • 1 large leek, diced
  • 2 cloves garlic, minced
  • 2 cups kale, roughly chopped
  • 1 cup rice, cooked
  • 1/4 cup walnuts, roughly chopped
  • 2 tablespoons dried cranberries
  • 1/4 cup vegetable or chicken broth
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon ground black pepper

Instructions

  1. Preheat the oven to 400° F.
  2. Cut the acorn squash in half, remove seeds and place on a baking sheet. Drizzle with olive oil, season with sea salt and transfer to the oven for 30 minutes or until tender.
  3. While the squash is cooking, prepare the stuffing.
  4. In a skillet on medium heat, cook bacon until brown but not crispy. Remove from pan and set aside.
  5. In the same skillet, remove the excess bacon fat, and cook the diced leeks for 3-4 minutes until tender, and add the minced garlic for final 30 seconds.
  6. Add the kale and broth to the pan and cook until the kale is tender, about 5 minutes.
  7. While the kale is cooking, dice the bacon into bite size pieces.
  8. Once the kale is cooked, stir in cooked rice, walnuts, dried cranberries and bacon. Remove from heat and set aside.
  9. When the squash are done cooking remove them from the oven and fill cavities with rice stuffing.
  10. Return stuffed squash to the oven for another 5 minutes.
  11. Serve warm and enjoy!

Nutrition

  • Serving Size: 1/2 squash
  • Calories: 436 calories
  • Sugar: 5 grams
  • Fat: 26 grams
  • Carbohydrates: 46 grams
  • Fiber: 5 grams
  • Protein: 10 grams

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Roasted Pork Chops with Spiced Apples

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A quick and easy roasted pork chops recipe with fragrant spiced baked apples.

Roasted Pork Chops with Spiced Apples

Apple season only comes around once per year, and when it does I make sure I stock up. Last weekend at the farmer’s market I was totally overwhelmed by all of the varieties of apples available that I wanted to buy them all. Luckily my farmer’s market is incredibly friendly and they allow me to eat to my heart’s content before I make a choice. (I mean, sampling is the point of shopping, is it not?!) So when I was looking for something to do with them my mind immediately went to pork, hence the creation of these roasted pork chops with spiced apples.

Apples make a great snack, and they are most certainly delicious in baked goods, but I find they are incredibly tasty in savory dishes as well. Pork and apple is a classic combination, so this is my twist on an old classic. Apples are often made into apple sauce as a condiment for pork loin or chops, but I wanted to keep it simple and roast the apples in the cooking process to showcase their beauty. To me, eating seasonally is the most delicious way to do it; fresh and simple.

Roasted Pork Chops Recipe with Spiced Apples

When buying pork, do your best to buy the best quality you can find. In fact, no matter what type of meat you are purchasing it is in your best interest, health-wise and sustainability-wise, to purchase meat from local farms, with ethically raised pastured animals and sustainable farming practices. Do your homework, ask questions shop around and find a local farm if you can.

More Healthy Pork Recipes:

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Roasted Pork Chops with Spiced Apples

Roasted Pork Chops with Spiced Apples

Author: Stephanie Kay

This roasted pork chops recipe call for Cortland apples, but you could use any apple variety you like. Try to pick apples that are in season and crisp to ensure that the apples can withstand the cooking temperature in the oven.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 15 minutes
  • Total Time: 25 minutes
  • Yield: 2 servings 1x
  • Category: Mains
  • Method: Roasted
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Ingredients

  • 2 pork chops
  • 1 tablespoon butter
  • 1 tablespoon Dijon mustard
  • 2 tablespoons olive oil
  • 1 teaspoon apple cider or red wine vinegar
  • 2 cloves garlic
  • 1 handful fresh sage leaves
  • 4 sprigs fresh thyme
  • 1/2 teaspoon sea salt
  • 1/4 fresh black pepper
  • 2 apples, Cortland, royal gala or fuji
  • 1/4 teaspoon cinnamon

Instructions

  1. Preheat the oven to 400°F.
  2. In a bag or container, make the marinade for the pork chops. Combine mustard, olive oil, vinegar, garlic, and two sprigs of thyme.
  3. Season the pork chops with sea salt and fresh pepper on both sides. IAdd the pork chops to the marinade and allow to marinade overnight or at least 30 minutes before cooking (if time permits).
  4. While the oven is heating, prepare your apples. Quarter, core and chop apples into small cube as evenly sized as possible. Add the apples to a bowl and toss with cinnamon and leaves of two remaining sprigs of thyme. Set aside.
  5. Remove the pork chops from marinade and press the sage leaves into each side for searing.
  6. In an oven-proof skillet melt butter on medium to high heat, and add pork chops to the pan and sear for 1-2 minutes per side. Just long enough to sear in the flavour.
  7. Add diced apples to the pan, toss gently to coat in any marinade, however it is not needed. They will be softned and cooked in the oven.
  8. Transfer the pan to the oven and roast for 10-12 minutes, until cooked through, and apples are tender but still crunchy.
  9. Serve with steamed vegetables and enjoy!

Nutrition

  • Serving Size: 1 chop
  • Calories: 561 calories
  • Sugar: 19 grams
  • Fat: 29 grams
  • Carbohydrates: 27 grams
  • Fiber: 5 grams
  • Protein: 48 grams

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Gluten-Free Pumpkin Pancakes

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Made with buckwheat flour, cinnamon, ginger, nutmeg, and cloves, these gluten-free pumpkin pancakes are filled with all of the flavors of fall. Whip up a batch of them this weekend for a festive weekend brunch or batch cook them and freeze them as a simple meal prep idea for a hearty weekday breakfast.

Gluten-Free Pumpkin Pancakes

 

Although they might be a Canadian staple, pancakes have a bad rap for being an unhealthy breakfast, and to be honest, I’d have to agree. Most pancakes are made with refined flour, refined oils, and lots of sugar (especially when they are of the boxed variety), so it’s no wonder why they are a less-than-ideal option. With that being said, there is a way to do any recipe well and any recipe poorly, so the good news is there is a way to have your (pan)cake and eat it too!

I wanted to create a gluten-free pancake using a high-quality / unrefined flour, so I turned to my good friend buckwheat flour. Buckwheat is such an under-utilized and appreciated grain; it is naturally gluten-free, rich in essential nutrients, rich in resistant fiber, and higher in protein content than most other grains. Although it is less popular in North America, it is a coveted grain in many parts of the world, and in fact the traditional flour for many French crêpe.

 

Gluten-Free Pumpkin Pancakes

 

These gluten-free pumpkin pancakes are a healthy option, but that does not mean they are meant to be eaten every morning! They are a welcomed treat on the weekend or a special holiday shared with people you love.

 

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Gluten-Free Pumpkin Pancakes

Gluten-Free Pumpkin Pancakes

Author: Stephanie Kay

These light and fluffy gluten-free pumpkin pancakes are quick and easy to make and full of pumpkin spice!

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 15 minutes
  • Total Time: 25 minutes
  • Yield: 10 pancakes 1x
  • Category: Breakfast
  • Method: Stovetop
  • Cuisine: American
  • Diet: Gluten Free
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Ingredients

  • 1 cup pumpkin puree, canned or homemade
  • 1/2 cup milk of your choice
  • 2 tablespoon butter or coconut oil, melted
  • 1 tablespoon maple syrup
  • 1 teaspoon vanilla extract
  • 1 lemon, juiced
  • 2 eggs
  • 1 cup light buckwheat flour
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon sea salt
  • 1 teaspoon ground cinnamon
  • 1 teaspoon ground ginger
  • 1/2 teaspoon ground nutmeg
  • 1/2 teaspoon ground cloves
  • Butter or coconut oil, for cooking

Instructions

  1. In a large bowl, combine all of the wet ingredients; pumpkin puree, milk, butter or coconut oil, maple syrup, vanilla extract, lemon juice and eggs.
  2. Whisk well to combine. If you use coconut oil, and it hardens, don’t worry it with soften when you beat it together and cook the pancakes.
  3. In a separate bowl, combine all of the dry ingredients: buckwheat flour, baking soda, salt and spices.
  4. Form a well in the centre of the dry ingredients, and pour in the wet ingredients. Using a spatula, fold the wet ingredients into the dry ingredients. Dry not to overwork the batter.
  5. Heat a cast-iron skillet or pan on low-medium heat. Add a small amount of butter or coconut oil to the pan and allow to melt for cooking. The pan is hot enough when a drop of water will sizzle on the surface of the pan.
  6. Add a 1/4 cup of batter to into the centre of the pan, and allow to cook for 2-3 minutes. When the sides sizzle and the centre bubbles, the pancake is ready to be flipped. (The batter should make roughly 10 pancakes.)
  7. Flip and cook for another 60-90 seconds, until both sides are golden brown.
  8. Continue to make pancakes until all of the batter is gone. You can keep the cooked pancakes warm by placing them in an ovenproof pan and keeping them in the oven at 200° F.
  9. Serve pancakes warm with a drizzle of maple syrup and a good cup of coffee.
  10. Enjoy!

Nutrition

  • Serving Size: 1 pancake
  • Calories: 105 calories
  • Sugar: 4 grams
  • Fat: 4 grams
  • Carbohydrates: 15 grams
  • Fiber: 2 grams
  • Protein: 4 grams

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Slow Cooker Meatballs

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These Italian-style slow cooker meatballs are the perfect recipe for those nights when you want a heart-warming meal, but don’t feel like standing in front of the stove. Made with ground beef, spices and a rich tomato sauce, these slow cooker meatballs are full of flavour while being incredibly healthy at the same time!

slow cooker meatballs

Nothing goes together better than this perfect pair, and luckily there is a healthier way to do them. Conventional options are less than ideal, merely because store-bought noodles are made with refined white flours making them a less favourable choice. The good news is that spaghetti squash topped with slow-cooker meatballs is a very tasty alternative.

Now, if you have made spaghetti squash before, you are likely thinking “But Red, it gets all mushy and stringy!”. I know, I’ve been there too, but now I’ve got the secret. The trick to getting the most noodle-like spaghetti squash is the way you cut the squash itself. Most people cut their squash length-wise, but the trick is to cut the squash horizontally right down the middle. Doing so, helps to ensure you get long strands of noodles, and allowing the squash to cool a little before removing the strands ensures your noodles are less watery and mushy.

slow cooker meatballs

You can certainly make meatballs and sauce on the stovetop, and this recipe will work just as well for it, but doing them in the slow cooker its slightly less work, and helps to ensure the meatballs are nice and tender and allows the sauce to concentrate in flavours as it simmers all day. Just call me Nonna; “Mangia, mangia!”

More Healthy Slow Cooker Recipes:

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slow cooker meatballs

Slow Cooker Meatballs

Author: Stephanie Kay

This slow cooker meatballs recipe calls for ground beef, however, you could certainly use a combination of ground beef and ground pork if you prefer.

  • Author: Stephanie Kay
  • Prep Time: 30 minutes
  • Cook Time: 4 hours
  • Total Time: 4 hours 30 minutes
  • Yield: 4 servings 1x
  • Category: Main
  • Method: Slow Cooker
  • Cuisine: Italian
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Ingredients

Slow Cooker Meatballs:

  • 1 pound ground beef (or beef and pork mixture)
  • 1 tablespoon Dijon mustard
  • 1 egg
  • 1/2 teaspoon dried oregano
  • 1/4 teaspoon onion powder
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon sea salt
  • 1/8 teaspoon black pepper

Tomato Sauce:

  • 1 onion, diced
  • 2 cloves garlic, minced
  • 1 28oz can crushed tomatoes OR 1 (700ml) jar passata
  • 2 tablespoon tomato paste (optional, helps to thicken the sauce)
  • 1 teaspoon dried oregano
  • 1 teaspoon dried basil
  • 1 teaspoon dried thyme
  • 1/2 teaspoon crushed chillies

Spaghetti Squash (Optional):

  • 1 large spaghetti squash
  • 4–quart slow cooker or larger

Instructions

  1. Prepare the meatballs. In a bowl, combine all ingredients. Using your fingers work the mixture together; work only until all the ingredients are evenly combined.
  2. Roll meat mixture into balls (about golf ball size) and set aside.The mixture should make 18-20 meatballs.
  3. Prepare the sauce. In the slow cooker, add the diced onion and minced garlic at the bottom, cover with tomatoes, tomato paste, add spices, and stir to combine.
  4. Add the meatballs to the slow cooker, laying them out evenly throughout the sauce. Don’t worry if they aren’t submerged completely in the sauce, this will happen naturally as they cook.
  5. Cover the slow cooker and cook on low for 4-6 hours. The meatballs are ready when they are no longer pink. They should be done around 4 hours, but I typically allow them to simmer for up to 5-6 hours.
  6. While the meatballs are cooking, prepare your spaghetti squash. Preheat the oven to 400° F.
  7. Slice the squash in half. You cut it in half either way, but you get longer strands when you cut it horizontally.
  8. Using a large spoon, remove the seeds from each side of the squash. You are looking to remove the seeds and excess pulp, but not the flesh of the squash. (Note: The seeds can be kept for roasting for a snack!)
  9. Place the squash on a roasting tray and transfer to the oven. Cook for 30 to 45 minutes depending on the size of your squash. Check the squash after 30 minutes to gauge cooking.
  10. The squash is done cooking when you can pierce a fork thru the skin and the flesh separates easily into spaghetti-like strands. If the noodles are still a bit crunchy, return squash to the oven for another 10-15 minutes.
  11. When the squash is done cooking, use a fork to scrape out the flesh from the skin into strands. I find allowing the squash to cook for 5-10 minutes helps to more easily remove the strands.
  12. When the meatballs are done cooking, stir the sauce to make sure everything is well combined.
  13. Serve 3-4 meatballs with a dollop of sauce over strands of spaghetti squash.
  14. Enjoy!

Nutrition

  • Serving Size: 1 serving
  • Calories: 249 calories
  • Sugar: 12 grams
  • Fat: 5 grams
  • Carbohydrates: 21 grams
  • Fiber: 5 grams
  • Protein: 31 grams

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Roasted Pumpkin Soup

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Roasted Pumpkin Soup

Made with fragrant spices and freshly roasted pumpkin, this roasted pumpkin soup is filled with all of the flavours of fall!

Pumpkin Soup Recipe

 

Pumpkins are for more than just carving, pies and lattes! While making a pumpkin pie is as easy as running to the store to buy a can of purée, and carving just means looking for the biggest and baddest one, cooking with pumpkin means being a little bit more adventurous, and this roasted pumpkin soup does just that.

There are in fact 40 different varieties of pumpkin, and while some are great for decorating and carving jack-o’-lanterns, they are less than ideal for cooking as they have very little flavour. The best pumpkins for cooking are those that are sweet, colourful, and incredibly creamy in texture. Often referred to as “sweet pumpkins” or “sugar pumpkins” in stores or farmers’ markets, these are the best pumpkins for roasting, cooking, baking, grilling or puréeing.

Spiced Pumpkin Soup

When cooking with pumpkin, you can treat it like any other winter squash; simply slice it open, remove the seeds and roast, steam or bake it. Not only is the pumpkin flesh great for soups and stews, but the seeds make a healthy snack or soup topping. Simply bake them in the oven for a crispy, crunchy and savoury snack.

More Fall Soup Recipes:

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Pumpkin Soup Recipe

Roasted Pumpkin Soup

Author: Stephanie Kay

The spices in this roasted pumpkin soup are a suggested starting point. If you love spice, you can amp it up by adding more, or if you prefer less spice, you can dial them back for a more subtle flavour.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 1 hour
  • Total Time: 1 hour 10 minutes
  • Yield: 4 servings 1x
  • Category: Soup
  • Method: Stovetop
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Ingredients

  • 1.5kg-2kg edible pumpkin
  • 1 yellow onion, diced
  • 3 cloves garlic, minced
  • 1 tablespoon butter
  • 1 teaspoon ground coriander
  • 1 teaspoon ground cumin
  • 1/2 teaspoon crushed chillies
  • 1/4 teaspoon sea salt
  • 1 litre chicken or vegetable broth

Instructions

  1. Preheat the oven to 400° F.
  2. Roast the pumpkin. Keeping the flesh on, cut the pumpkin in half vertically and remove the seeds from each side. Once seeds have been removed, cut the pumpkin halves into two to make quarter slices.
  3. Place pumpkin on a baking tray and roast in the oven for 35-40 minutes until tender.
  4. Once the pumpkin is done roasting, remove it from the oven and allow to cool for 1-2 minutes before handling.
  5. When the pumpkin has cooled, using a knife or a spoon, remove the flesh from the skin. Discard the skin and set the flesh aside while you prepare the base for the soup.
  6. In a large pot on medium heat, heat butter and add onions to sauté for 3-4 minutes until translucent.
  7. Add the garlic, coriander, cumin and chillies to the pot and allow to cook for another 1 minute until garlic has softened and spices are fragrant. Season with sea salt.
  8. Add the roasted pumpkin flesh to the pot and stir to combine with onion mixture.
  9. Cover the pumpkin with stock, stir well, and cover to simmer for 20 minutes.
  10. Using an immersion blender, or in batches using a food processor/blender, puree the soup mixture until smooth.
  11. Season with more sea salt to taste if needed.
  12. Garnish with roasted pumpkin seeds and extra chilli flakes.
  13. Enjoy!

Notes

To roast the pumpkin seeds, simply remove cleanse and rinse the seeds to remove any added flesh, and pat to dry. Place them on a baking sheet with a small drizzle of olive oil, season with sea salt and bake at 300°F for 15-20 minutes until toasted golden brown.

Nutrition

  • Serving Size: 1 serving
  • Calories: 192 calories
  • Sugar: 18 grams
  • Fat: 4 grams
  • Carbohydrates: 41 grams
  • Fiber: 3 grams
  • Protein: 6 grams

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Roasted Delicata Squash

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A simple fall or winter side dish, this roasted delicata squash can easily feed a crowd for a warming cold-weather meal.

Roasted Delicata Squash

 

Not sure how to cook delicata squash? I’ve got you covered. This roasted delicata squash recipe is easy to make and allows to showcase all of the flavors of the squash itself. This recipe calls for the addition of crumbled goat cheese and a bit of parsley, however, you can certainly serve this roasted squash as is and still enjoy its delicious taste.

Roasting is just one of the many ways you can cook winter squash, it just happens to be my favorite way to cook delicata squash. With its pale yellow exterior and long length, this delicata squash more closely resembles its summer cousins. It is one of the smallest winter squash, and rather easy to cut and cook; with its very thin and tender skin, it is easily edible, so there is no need to peel it before or after roasting. However, if you are not a fan of the skin, it is easiest to remove the skin once cooked as its ribbed exterior can make it hard to peel. When picking your delicata squash, look for one with a dry hard surface and no bruises or bumps. Squash can be cooked as soon as they are harvested, or stored in a cool dry place for up to six months.

 

Roasted Delicata Squash

 

This roasted delicata squash recipe is a great addition to any dinner or toss it into a salad for an extra filling meal and a hearty fall touch.

More Squash Recipes:

 

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Roasted Delicata Squash

Roasted Delicata Squash

Author: Stephanie Kay

The addition of goat cheese and coriander give it a nice finishing touch, but the roasted squash is still lovely on its own.

  • Author: Stephanie Kay
  • Prep Time: 5 minutes
  • Cook Time: 30 minutes
  • Total Time: 35 minutes
  • Yield: 2 servings 1x
  • Category: Sides
  • Method: Roasted
  • Cuisine: American
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Ingredients

  • 1 delicata squash
  • 1 tablespoon olive oil
  • 1/8 teaspoon sea salt
  • Optional: Coriander and fresh goat cheese

Instructions

  1. Preheat the oven to 400°F.
  2. Chop the squash length-wise, remove the seeds and cut into 1/4 inch slices.
  3. Place the sliced squash in a roasting pan or a baking sheet and toss in oil and salt.
  4. Transfer to the oven and cook for 30-35 minutes until soft and slightly golden.
  5. To serve, top with chopped coriander and crumbled goat cheese.
  6. Enjoy!

Nutrition

  • Serving Size: 1 cup
  • Calories: 120 calories
  • Sugar: 6 grams
  • Fat: 7 grams
  • Carbohydrates: 18 grams
  • Fiber: 2 grams
  • Protein: 2 grams

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Crispy Oven Fries

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Crispy Oven Fries

Learn how to make crispy oven fries without any frying at all!

Crispy Oven Fries

For years I have been trying to figure out how to make healthy fries at home. I’ve tried more oil. I’ve tried more salt. I’ve tried different oven temperatures, but no avail. Thankfully, I think I have finally mastered homemade, crunchy, and crispy oven fries, without any frying at all.

French fries and I have a tumultuous love affair; I love them and they hate me. I kid. French fries love me, I mean who doesn’t? (Also joking about that. Kind of.) ANYWAY, as a girl who grew up in Quebec french fries were something I ate as a special treat and therefore hold a special place in my heart. Be it a frite sauce at the local Casse-Croûte, the thick skin-on fries with my hot dog at Valentine, the golden beauties in my poutine to fuel my day of skiing,  or a galvaude at the local hockey rink (you’ll need to see this one to believe it), I’ve had my fair share of fries. So, after much research and investigation, I decided I needed to figure out the secret to crispy healthy oven fries at home. And by golly did I ever do it! Turns out there are two secrets to crispy oven fries: 1) the type of potato, and 2) the hidden secret of the pre-soak.

How To Make Crispy Fries in the Oven

Learn how to make crispy baked oven fries in 6 simple steps:

  1. Pick the Potatoes: The best potatoes to make crispy oven fries are russet potatoes; golden brown in color, crisp on the outside, fluffy on the inside, and not too oily.
  2. Slice the Potatoes: Slice the potatoes into thin, evenly-sized, fries. For extra crispiness, it is best to leave the skin on, however, you can remove it if needed.
  3. Soak the Potatoes: Once sliced, soak the potatoes in cold water for at least 30 minutes. The soaking process helps to remove excess starch, naturally found in the potatoes, which results in crispier fries.
  4. Dry the Potatoes: Once soaked, dry the potatoes well with a tea towel or paper towel. Any excess water will cause the potatoes to steam and result in soggier fries.
  5. Season the Potatoes: Before adding the fries to the oven, season them with oil, salt, and any additional herbs and spices of your choice.
  6. Bake the Potatoes: Once seasoned, place the sliced potatoes on a large baking sheet, being careful not to crowd the pan, and then transfer them to the oven to bake until golden and crispy.

Once baked, these oven fries are best served immediately for ultimate crispiness and deliciousness!

Baked Crispy Oven Fries

As for the type of potato, in my opinion, the best potatoes to make fries are russet potatoes; golden brown in color, crisp on the outside, fluffy on the inside, and not too oily.  As for the pre-soak, it turns out it is the starch in the potato that interferes and stops the fries from becoming crispy when you cook them. Therefore, by soaking the potato slices in water overnight (or for a few hours), removes the troublesome starch which will help the fries achieve the perfect crispness!

What to Serve with Crispy Oven Fries:

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Crispy Oven Fries

Crispy Oven Fries

Author: Stephanie Kay

Just because you are trying to be healthy doesn’t mean you can’t have fries! Swap these crispy oven fries for regular potatoes at any weeknight meal to help please the whole family.

  • Author: Stephanie Kay
  • Prep Time: 1 hour
  • Cook Time: 40 minutes
  • Total Time: 1 hour 40 minutes
  • Yield: 6 servings 1x
  • Category: Sides
  • Method: Baked
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Ingredients

  • 4 russet potatoes
  • 2 tablespoon olive oil
  • 1 teaspoon sea salt

Instructions

  1. Using a sharp knife, cut the potatoes into 1/4″ sticks. I like to leave the skin on but you can peel them if you want.
  2. In a large pot or bowl, soak the cut potatoes in water overnight or for a minimum of 1 hour.
  3. Once the potatoes have soaked, strain off the water and dry the potatoes sticks with a tea towel or paper towel. The more water you can remove, the better they will cook.
  4. Preheat the oven to 425°F.
  5. Once dried, toss the potatoes in olive oil to ensure they are evenly coated and season with sea salt.
  6. Place the potatoes on the baking sheet, spreading them out as evenly as possible.
  7. Transfer the pan to the oven and bake for 40 minutes, turning the fries once.
  8. At the end, I like to broil the potatoes for 2-3 minutes (depending on your oven) to help crisp them up a little more.
  9. Season with additional sea salt if needed.
  10. Serve warm and enjoy!

Nutrition

  • Serving Size: 1 serving
  • Calories: 228 calories
  • Sugar: 1 gram
  • Fat: 7 grams
  • Carbohydrates: 39 grams
  • Fiber: 3 grams
  • Protein: 5 grams

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Chocolate Almond Smoothie Bowl

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Chocolate Almond Smoothie Bowl

This chocolate almond smoothie bowl is a healthy yet decadent breakfast that tastes like dessert!

Chocolate Almond Smoothie Bowl

Smoothie bowls are the easiest way to turn a simple drink into a proper meal, and what better way to do it than a chocolate almond smoothie bowl! I think smoothies can be a really healthy breakfast and a great option when you are on the go, but there is something so much more satiating about sitting down to eat a meal. I love the taste of smoothies, but I’ve never really enjoyed the process of drinking my breakfast; it’s very anticlimactic for me. I want to drink my coffee and eat my food.

On the mornings when I am in a rush after my workout, smoothies bowls are my go-to breakfast. You can pack a ton of nutrition into these little bowls but still whip them up in a hurry. I’ve previously shared my go-to recipe for my green smoothie bowl, but sometimes you just want something with a little chocolate. So why not do it at breakfast? The secret ingredient to any smoothie bowl is a frozen banana. You can certainly use a fresh banana, but using a frozen banana helps to provide a thicker consistency and keep the bowl nice and cold.

And finally, it’s important to remember that your breakfast smoothie or smoothie bowl should always be well-balanced. By ensuring it has a good source of protein, carbohydrates, and healthy fat it will help to balance your blood sugar, which keeps you fuller longer and reduces cravings. Learn how to master your morning smoothie and you’ll never miss a breakfast beat.

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Chocolate Almond Smoothie Bowl

Chocolate Almond Smoothie Bowl

Author: Stephanie Kay

The toppings for this chocolate almond smoothie bowl are completely optional. Feel free to mix and max the toppings to create the smoothie bowl of your liking.

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

  • 1 frozen banana
  • 1 tablespoon almond butter
  • 1 teaspoon coconut oil (optional)
  • 1/2 cup almond milk
  • 1 scoop chocolate protein powder
  • Optional Toppings: Almonds, granola, cocoa nibs, banana, goji berries, seeds

Instructions

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

Nutrition

  • Serving Size: 1 smoothie bowl
  • Calories: 351 calories
  • Sugar: 15 grams
  • Fat: 16 grams
  • Carbohydrates: 32 grams
  • Fiber: 6 grams
  • Protein: 25 grams

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Sea Salt Plantain Chips

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Sea Salt Plantain Chips

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

sea salt plantain chips

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

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

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

sea salt plantain chips

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

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Sea Salt Plantain Chips

Sea Salt Plantain Chips

Author: Stephanie Kay

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

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

Sea Salt Plantain Chips:

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

Smokey Plantain Chips:

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

Instructions

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

Nutrition

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

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Asian Chicken Lettuce Wraps

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

Asian Chicken Lettuce Wraps

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

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

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

Asian Chicken Lettuce Wraps

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Asian Chicken Lettuce Wraps

Asian Chicken Lettuce Wraps

Author: Stephanie Kay

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

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

Chicken:

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

Toppings:

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

Instructions

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

Nutrition

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

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Chocolate Zucchini Bread

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

Chocolate Zucchini Bread

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

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

Chocolate Zucchini Bread Recipe

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

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Chocolate Zucchini Bread

Healthy Chocolate Zucchini Bread

Author: Stephanie Kay

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

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

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

Instructions

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

Notes

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

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

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

Nutrition

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

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Chimichurri Sauce

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

Chimichurri Sauce Recipe

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

What is Chimichurri Sauce?

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

How to Make Chimichurri Sauce

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

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

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

What to Serve with Chimichurri Sauce

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

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

 

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Chimichurri Sauce Recipe

Simple Chimichurri Sauce

Author: Stephanie Kay

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

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

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

Instructions

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

Nutrition

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

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About Stephanie

I’m a nutritionist on a mission to change the way you look at food and teach you how to make real food work for real life in a realistic way.

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