Stephanie Kay Nutrition

Real Food for Real Life

Oven-Baked Parsnip Fries

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

Oven-Baked Parsnip Fries

 

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

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

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Oven-Baked Parsnip Fries

Oven-Baked Parsnip Fries

Author: Stephanie Kay

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

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

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

Instructions

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

Nutrition

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

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Chocolate Chia Pudding

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

Chocolate Chia Pudding

 

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

 

Chocolate Chia Pudding

 

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

More Healthy Chia Pudding Recipes:

 

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Chocolate Chia Pudding

Chocolate Chia Pudding

Author: Stephanie Kay

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

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

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

Instructions

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

Notes

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

Nutrition

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

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Homemade Turtles

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

Homemade Turtles

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

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

Homemade Turtle Candy

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

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Homemade Turtle Candy

Homemade Turtles

Author: Stephanie Kay

You can really make this healthy homemade turtles recipe from any type of dates you like, but it works best with Medjool dates for a soft and gooey texture.
  • Author: Stephanie Kay
  • Prep Time: 20 minutes
  • Total Time: 20 minutes
  • Yield: 12 turtles 1x
  • Category: Dessert
  • Method: By Hand
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Ingredients

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

Instructions

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

Nutrition

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

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Roasted Cod with Fennel and Lemon

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

Roasted Cod with Fennel & Lemon

 

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

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

 

Baked Cod with Fennel & Lemon

 

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

More Healthy Cod Recipes:

 

 

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Roasted Cod with Fennel & Lemon

Roasted Cod with Fennel & Lemon

Author: Stephanie Kay

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

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

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

Instructions

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

Nutrition

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

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Sweet Pea Soup

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

Sweet Pea Soup

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

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

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Sweet Pea Soup

Sweet Pea Soup

Author: Stephanie Kay

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

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

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

Instructions

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

Nutrition

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

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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.

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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
Print Recipe

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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Pumpkin Oatmeal Pancakes

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Turn fall mornings into a cozy yet nutritious morning feast with this healthy pumpkin oatmeal pancakes recipe. They are easy to make, full of flavor, naturally gluten-free, and high in fiber.

Stack of pumpkin oatmeal pancakes with yogurt and maple syrup on top on a white speckled plate on a dark wood cutting board with a jug of milk and jar of maple syrup in the background.

If you’re looking for a healthy new fall breakfast, this gluten-free pumpkin oatmeal pancake recipe is for you! It combines rolled oats with pumpkin purée and cozy spices to create light, fluffy pancakes that taste just as good as they are for you.

The best part? You can make your own homemade oat flour in seconds. Simply add the oats to a blender, give them a quick blitz, and you’ve got the perfect gluten-free base for your new favorite autumn breakfast.

Close up of a plate oatmeal pumpkin pancakes with maple syrup on top with a slice cut out onto a fork.

 Why You’ll Love Them

  • High in Fiber – The combination of oats and pumpkin puree gives these pancakes 6 grams of fiber per serving.
  • Gluten-Free – Made with rolled oats, these gluten-free pumpkin pancakes are something everyone can enjoy.
  • Keep Well – These pumpkin oat pancakes keep well in the fridge and freezer, making them a great meal prep idea.
Jug of milk, bowl of butter, bowl of vanilla, bowl of maple syrup, eggs, bowl of pumpkin puree, bowl of rolled oats, and bowl of spices, baking powder, baking soda, and salt on a white background.

Ingredients + Substitutions

  • Pumpkin Purée – To make the pumpkin pancakes and add moisture and fiber. Do not use pumpkin pie filling.
  • Rolled Oats – To make the oat flour and add some carbohydrates and fiber. I used old-fashioned oats, but quick oats will also work well. Do not use steel-cut oats or instant oats.
  • Spices – A mixture of cinnamon, ginger, nutmeg, and allspice to enhance the pumpkin flavor.
  • Milk – To make the batter. I used 2% milk, but you can use any type of milk you like.
  • Eggs – To add some protein and bind the pancake batter.
  • Butter – To add some moisture and healthy fats. Coconut oil would also work well.
  • Vanilla Extract – To enhance the flavor.
  • Maple Syrup – To add a hint of sweetness.
  • Apple Cider Vinegar – To activate the baking soda. Regular vinegar and lemon juice will also work well.
  • Leavening Agents – A bit of baking powder, baking soda, and salt to ensure the pancakes are light and fluffy.
Blender with rolled oats.
Blender with oat flour.

Dietary Adaptions

To Make them Gluten-Free: Use certified gluten-free oats.

To Make them Dairy-Free: Swap the milk for almond milk or oat milk, and the butter for coconut oil or vegan butter.

To Make them Egg-Free: Swap each egg for a flax egg.

Grid of 4 images with a glass bowl of pumpkin puree, eggs, maple syrup, vanilla extract, and melted butter; glass bowl of wet ingredients mixed together; glass bowl of wet ingredients with oat flour, spices, baking powder, baking soda, and salt on top; and a glass bowl of oatmeal pumpkin pancake batter.

Red’s Nutrition Tip

Not only are these pancakes high in fiber, but they offer a good mix of soluble and insoluble fiber. The oats are a great source of soluble fiber, specifically beta-glucan, while the pumpkin offers a mix of both.

Serving Suggestions

The pancakes are a good source of complex carbohydrates, fiber, and fat, with a moderate amount of protein. Serving them with a source of protein will make them a more balanced meal, or they can be adapted to your personal calorie or macro needs.

  • To make them higher in protein, serve them with a generous dollop of Greek yogurt or skyr on top.
  • To make them higher in fat, add some chopped nuts to the pancake batter or serve the pancakes with a drizzle of almond butter or peanut butter.
  • To make them extra sweet, serve them with a dollop of whipped cream and/or chocolate chips on top.
Healthy pumpkin pancakes with oats cooking on a griddle.

Storage + Reheating

To Refrigerate: Let the leftover pancakes cool completely, then place them in an airtight container and store them in the fridge for up to 5 days.

To Freeze: Layer cooled pancakes between sheets of waxed paper; this will help to prevent them from sticking once frozen. Then transfer them to an airtight container or bag in the freezer for up to 3 months.

To Reheat: The leftover pancakes can be reheated on a baking sheet in the oven at 350°F for 3-5 minutes or in the microwave for 30 seconds to 1 minute. Frozen pancakes can be reheated in an oven at 350°F for 5-10 minutes, or in the microwave for 2-3 minutes.

Overhead shot of a stack of oatmeal pumpkin pancakes on a plate with maple syrup, yogurt, and chopped pecans on top with a fork and beige tea towel on the side.

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Stack of pumpkin oatmeal pancakes with yogurt and maple syrup on top on a white speckled plate on a dark wood cutting board with a jug of milk and jar of maple syrup in the background.

Pumpkin Oatmeal Pancakes

Author: Stephanie Kay

These pumpkin oatmeal pancakes are the perfect family breakfast for a cold fall day. They are hearty and healthy, while still being fluffy and full of flavor.

  • Author: Stephanie Kay
  • Prep Time: 25 minutes
  • Cook Time: 15 minutes
  • Total Time: 40 minutes
  • Yield: 12 pancakes 1x
  • Category: Breakfast
  • Method: Stovetop
  • Diet: Gluten-Free
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Ingredients

  • 1 cup pumpkin purée
  • 1/2 cup milk
  • 2 eggs
  • 2 tablespoons butter, melted
  • 2 tablespoons maple syrup
  • 1 tablespoon apple cider vinegar
  • 1 teaspoon vanilla extract
  • 1 1/2 cups rolled oats
  • 1 teaspoon ground cinnamon
  • 1/2 teaspoon ground ginger
  • 1/2 teaspoon ground nutmeg
  • 1/4 teaspoon ground allspice, or cloves
  • 1 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon salt
  • Maple syrup, to serve

Instructions

  1. In a blender or food processor, add the rolled oats and blitz for 15-30 seconds until ground into oat flour. Set aside.
  2. In a large bowl, add the pumpkin puree, milk, eggs, melted butter, maple syrup, vanilla extract, and apple cider vinegar, and whisk until well combined.
  3. Add the oat flour, cinnamon, ginger, nutmeg, allspice, baking powder, baking soda, and salt, and, using a spoon or spatula, gently fold into the pumpkin mixture until well combined.
  4. Set the batter aside and allow it to rest for 10 minutes so the baking soda and vinegar can fully activate. (Do NOT skip this step.)
  5. Preheat a nonstick skillet, griddle, or pan to medium heat and melt a knob of butter onto it. Pour roughly ¼ cup of batter onto the griddle or pan for each pancake. Cook until the pancakes are lightly bubbling on top, then flip and cook them for an additional 1-2 minutes until golden brown.
  6. Continue this process until all of the remaining batter has been used. You can keep the cooked pancakes warm by placing them on a baking sheet in the oven at 200°F.
  7. Once cooked, the pancakes can be served immediately with maple syrup. Any leftover pancakes can be cooled and stored in the fridge for up to 5 days or in the freezer for up to 3 months.

Notes

To Use Almond Milk: Swap the milk for 1/2 cup almond milk or oat milk in step #2.

To Use Coconut Oil: Swap the butter for 2 tablespoons of melted coconut oil in step #2.

To Use Lemon Juice: Swap the apple cider vinegar for 1 tablespoon of lemon juice in step #2.

To Use Pumpkin Pie Spice: Omit the spices and use 2 teaspoons of pumpkin pie spice mix in step #3 instead.

Nutrition

  • Serving Size: 3 pancakes
  • Calories: 313 calories
  • Sugar: 10 grams
  • Fat: 9 grams
  • Carbohydrates: 43 grams
  • Fiber: 6 grams
  • Protein: 10 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 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
Print Recipe

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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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

Did you make this recipe?

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

About Stephanie

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

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