Stephanie Kay Nutrition

Real Food for Real Life

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!”

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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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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. 

More Zucchini Recipes:

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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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Homemade Vanilla Almond Milk

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Learn how to make homemade vanilla almond milk with this quick and easy recipe!

homemade vanilla almond milk

 

With the increase in dairy allergies and intolerances, the need for milk alternatives has become increasingly common. Fortunately, there are now so many alternatives available on the market from almond milk to hemp milk, oat milk, soy milk, rice milk, and coconut milk. With that being said, like most pre-made foods, most store-bought milk alternatives have many additives and preservatives that make them less than ideal-choices. So, here is a simple recipe for vanilla almond milk that you can make at home!

Making almond milk (or any nut milk) at home is so simple and tastes so much better than the store-bought versions. There are two great things about making your own almond milk; 1) you can sweeten or flavor it naturally any way you like, and 2) there is no waste as you can use the leftover almond pulp to make so delicious treats, be it cookies, crackers, smoothies or veggie burgers!

Although making homemade almond milk, is really simple and takes very little time to prepare, there is one very important step in the process that must not be skipped! Soaking your nuts is the first, essential, and integral step to making any nut milk. Nuts, as well as seeds, beans, and lentils, contain an “anti-nutrient” called phytic acid. Phytic acid is a natural substance found in certain foods which bind to nutrients in the food. From a dietary perspective, untreated phytic acid can combine with minerals in the intestinal tract and block their absorption. In order to deactivate the phytic acid present in these foods, it is important to soak them well (6-8 hours) before consuming them. Soaking raw nuts before eating them helps to release the enzyme-inhibiting phytic acid in the skin, making them much easier to digest and helping to increase the bioavailability of their nutrients.

 

vanilla almond milk recipe

 

When it comes to making nut milk, soaking the nuts before using them not only helps to eliminate the phytic acid but also helps to ensure that the nuts can be more easily be blended, allowing for creamier-tasting milk.

 

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homemade vanilla almond milk

Homemade Vanilla Almond Milk

Author: Stephanie Kay

This vanilla almond milk recipe can be used as a base to create any flavour of almond milk. You could easily add cocoa powder for a chocolate flavour, or a mixture of cardamom, cinnamon, cloves and ginger for a fun chai spice!

  • Author: Stephanie Kay
  • Prep Time: 8 hours
  • Total Time: 8 hours
  • Yield: 4 cups 1x
  • Category: Drinks
  • Method: Blender
  • Cuisine: American
  • Diet: Vegan
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Ingredients

  • 1 cup raw almonds
  • 4 cups water + more for soaking
  • 1/2 teaspoon vanilla
  • 1/4 teaspoon cinnamon
  • Pinch of sea salt
  • 1 teaspoon honey or 2 dates (optional)

Instructions

  1. Place almonds in a bowl and cover completely with water. Allow almonds to soak for 8-10 hours or overnight.
  2. Once almonds have soaked, there will be a murky film in the water, this is the phytic acid.
  3. Strain almonds and discard the water. Rinse the almonds well with cold water.
  4. Place rinsed almonds in a blender and add 4 cups of fresh filtered water.
  5. Blend nuts and water on  high for 1-2 minutes until almond are broken down into a fine meal.
  6. Using a nut milk bag or very fine sieve, strain the nut mixture into a large bowl or container.
  7. Set the almond pulp aside, allow to dry, and store for a later use.
  8. Pour the nut milk back into the blender and add the vanilla, cinnamon and sea salt.
  9. If you want to sweeten your almond milk, add the honey or dates now.
  10. Blend for another minute until well combined.
  11. Pour into a glass jar and store in the fridge for up to 1 week.
  12. Serve cold and enjoy!

Nutrition

  • Serving Size: 1 cup
  • Calories: 61 calories
  • Sugar: 8 grams
  • Fat: 2 grams
  • Carbohydrates: 10 grams
  • Fiber: 1 gram
  • Protein: 1 gram

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Easy Huevos Rancheros

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This easy huevos rancheros recipe is the perfect weekend feast!

easy huevos rancheros

 

Brunch is my absolute favourite meal of the day, and my favourite meal to dine out for. There is something about the morning and endless cups of coffee that always keeps me coming back for more. I am totally a sweet over a savoury person when it comes to breakfast, so eggs always seem to be on the menu for me, especially when they are Mexican, so easy huevos rancheros is one of my go-to brunch orders.

A classic Mexican breakfast, huevos rancheros are fried eggs served on corn tortillas, loaded with salsa.  With the addition of spicy refried beans and lots of avocado, this is my take on the brunch staple. Typically refried beans are not something I would suggest, that’s because most store-bought versions are loaded with refined oils making them a messy choice. Fortunately, refried beans are so easy to make at home! With a few spices, you can transform a humble bean into a tasty Mexican-inspired masterpiece.

 

Easy Huevos Rancheros

 

More Healthy Brunch Recipes:

 

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easy huevos rancheros

Easy Huevos Rancheros

Author: Stephanie Kay

A brunch classic, this easy huevos rancheros recipe is loaded with flavour from homemade refried beans, fresh salsa, and creamy avocado.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 30 minutes
  • Total Time: 40 minutes
  • Yield: 4 servings 1x
  • Category: Breakfast
  • Cuisine: Mexican
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Ingredients

Huevos Rancheros:

  • 4 eggs
  • 4 corn tortillas, small
  • Butter or olive oil

Refried Beans:

  • 1 can black or pinto beans (14oz)
  • 1 tablespoon olive oil
  • 1/2 cup white onion, minced
  • 2 cloves garlic
  • 1/2 teaspoon cumin
  • 1/2 teaspoon paprika
  • 1/2 teaspoon chili powder
  • 1/4 teaspoon oregano
  • 1/8 teaspoon sea salt
  • 1/4 cup water
  • 1 bay leaf
  • Fresh pepper, to taste

Salsa:

  • 2 large tomatoes, diced
  • 1 lime, juiced
  • 1/4 red onion, diced
  • 1 jalapeño, seeded & minced (optional)
  • 1/4 bunch of cilantro, diced
  • 1 green onion, minced
  • Sea Salt
  • Fresh Pepper

Garnish:

  • Avocado, pitted and diced
  • Cilantro
  • Hot sauce (This brand is one of my favourites)

Instructions

  1. Begin with the refried beans. In a saucepan, heat oil on a medium heat.
  2. Add the diced onion and sea salt to the pan, and allow to cook 3-5 minutes until onions are translucent.
  3. Add garlic and cook for another 1-2 minutes. Add spices and heat for another 30 seconds until fragrant.
  4. While the onion mixture is cooking, strain and rinse the can of beans.
  5. Add the beans, bay leaf and water to the pan. Stir to combine.
  6. Allow the bean mixture to cook for 15-20 minutes, until the water has completely absorbed.
  7. When the mixture has finished cooking, remove and discard the bay leaf.
  8. Using a potato masher or food processor, blend the bean mixture into a smooth puree. Set aside.
  9. Prepare the fresh salsa. Chop and dice the vegetables into small bite size pieces.
  10. Add the tomatoes, red onion, jalapeño and green onion to a bowl, and toss with cilantro and fresh lime juice.
  11. Season salsa with sea salt and pepper to taste and set aside.
  12. Heat the tortillas in a pan. Add a small drop of oil and toast the tortillas on 30 seconds each side.
  13. Cook the eggs. Add a teaspoon of oil to the pan, and working in batches, crack the eggs into the skillet.
  14. Cook until the bottoms are set and the edges golden, 1 to 2 minutes.
  15. Turn the heat to medium-low, cover and cook until set, about 1 minute more. Set aside.
  16. Build your huevos rancheros. Place the tortilla on a plate and spoon on 1 – 2 tbsp. of refried beans.
  17. Top with one egg and garnish with salsa, avocado and hot sauce to taste.
  18. Serve warm and enjoy!

Nutrition

  • Serving Size: 1 serving
  • Calories: 345 calories
  • Sugar: 5 grams
  • Fat: 16 grams
  • Carbohydrates: 40 grams
  • Fiber: 10 grams
  • Protein: 15 grams

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Chocolate Mug Cake

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A healthy chocolate mug cake, made two different ways.

Chocolate Mug Cake

 

 

Sometimes you just need a little treat, and although I’m not necessarily one to support using the microwave all the time, this 90-second chocolate mug cake is a far better choice than a McCain Deep & Delicious or that bag of two-bite brownies.

I’ve created two versions of this recipe, a more traditional method, and a gluten-free method, using all-natural ingredients because you are always better off making your treats at home rather than buying them in a store. So when your next sweet craving hits, whip up this single-serve chocolate mug cake to help satisfy that craving in a far healthier way.

More Healthy Chocolate Recipes:

 

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Chocolate Mug Cake

Chocolate Mug Cake: Two Ways

Author: Stephanie Kay

This chocolate mug cake recipe makes one mug cake; simply double the batch to make two servings. I’ve used tahini to give an added creaminess to the texture, but you could also use almond or peanut butter to mix up the flavour!

  • Author: Stephanie Kay
  • Prep Time: 5 minutes
  • Cook Time: 2 minutes
  • Total Time: 7 minutes
  • Yield: 1 mug cake 1x
  • Category: Dessert
  • Method: Microwave
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Ingredients

Traditional

  • 1/4 cup whole wheat or spelt flour
  • 1 egg
  • 2 tablespoon olive oil
  • 2 tablespoon cocoa powder
  • 1 tablespoon tahini
  • 1 tablespoon maple syrup
  • 4 tablespoon almond milk
  • 1/2 teaspoon vanilla extract
  • 1/8 teaspoon sea salt
  • 1/4 teaspoon baking powder
  • 1 tablespoon dark chocolate (bar or chips)

Paleo & Gluten-Free

  • 2 tablespoon almond meal
  • 2 tablespoon coconut flour
  • 1 egg
  • 2 tablespoon olive oil
  • 1 tablespoon tahini
  • 1 tablespoon maple syrup
  • 2 tablespoon cocoa powder
  • 4 tablespoon almond milk
  • 1/2 teaspoon vanilla
  • 1/8 teaspoon sea salt
  • 1/4 teaspoon baking powder
  • 1 tablespoon dark chocolate (bar or chips)

Instructions

  1. In a mug, combine all ingredients and using a fork stir to well combine.
  2. Microwave for 90 seconds or until cake has formed in the mug.
  3. Note: The power of your microwave might affect the duration of cooking, so keep an eye on it.
  4. Allow to sit for 1-2 minute to cool.
  5. Serve on its own or top with a spoonful of full-fat coconut milk.
  6. Enjoy!

Nutrition

  • Serving Size: 1 mug cake
  • Calories: 596 calories
  • Sugar: 13 grams
  • Fat: 44 grams
  • Carbohydrates: 47 grams
  • Fiber: 13 grams
  • Protein: 15 grams

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Crispy Smashed Potatoes

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Crispy Smashed Potatoes

Fluffy on the inside and crispy on the outside, these smashed potatoes are a delicious side dish!

Crispy Smashed Potatoes

When it comes to starches, white potatoes are definitely not as bad as you might think. So, if you are going to eat them, which you should, why not forgo the plain old boiled and baked versions and try these crispy smashed potatoes instead?

These spuds are one of my favorite potato side dishes. If you follow me on Instagram, you’ll have seen that I often pair these little numbers with a couple of eggs for a great breakfast. In fact, the best thing about this recipe is that you can make a big batch of them ahead of time, which is often what I do when I eat them in the morning. They store incredibly well in the fridge and freezer, so adding them to breakfast, lunch, or dinner can be done very easily. One big bag of baby potatoes, also known as new potatoes, will feed a crowd or make plenty of leftovers for a whole week of meals. Plus, you can easily mix up the flavor by adding any variety of herbs or spices you have. A little garlic powder on them goes a long way, or you could also spice them up with curry powder, paprika, or cumin for a funky side dish.

More Healthy Potato Side Dishes:

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Crispy Smashed Potatoes

Crispy Smashed Potatoes

Author: Stephanie Kay

Fluffy on the inside and crispy on the outside, these crispy smashed potatoes are really the best of both potato worlds!

  • Author: Stephanie Kay
  • Prep Time: 5 minutes
  • Cook Time: 30 minutes
  • Total Time: 35 minutes
  • Yield: 4 servings 1x
  • Category: Sides
  • Method: Roasted
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Ingredients

  • 20 baby potatoes
  • 2 tablespoons olive oil
  • 1 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2 sprigs fresh thyme (optional)

Instructions

  1. Preheat oven to 450°F.
  2. In a large pot of boiling water, cook potatoes until tender and can be pierced with a fork, about 15 minutes.
  3. Once potatoes are done cooking, strain well and place them on a baking sheet.
  4. Using the back of a fork or a potato masher, carefully ‘smash’ the potatoes until flattened.
  5. Top each potato with a drizzle of olive oil, sea salt and thyme.
  6. Place in the oven and bake for 15-20 minutes, or until golden brown and crisp.
  7. Serve warm and enjoy!

Nutrition

  • Serving Size: 5 potatoes
  • Calories: 219 calories
  • Sugar: 3 grams
  • Fat: 7 grams
  • Carbohydrates: 36 grams
  • Fiber: 6 grams
  • Protein: 4 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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