Stephanie Kay Nutrition

Real Food for Real Life

Spiced Roasted Cauliflower

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Quick, easy, and crispy, roasted cauliflower! Variety in cooking methods is the key to getting more veggies into the diet, and this spiced roasted cauliflower shows us just that.

Roasted Cauliflower with Spices

If you are anything like me, you are likely sick of steamed vegetables and salads, as they can get rather bland and boring after a while. Cauliflower itself is a plain and simple vegetable, with not much taste and not much texture, so finding fun new ways to cook it is key to eating more of it. Roasting vegetables, especially in the colder months, is my favourite way to eat them as it completely changes their flavour and texture profile, especially when they are loaded with herbs and spices.

For this spiced roasted cauliflower, I used a mixture of spices to give it a little extra flavour and a little bit of heat. I think this recipe pairs well as a side dish or a braised meat or roast beef, but also works well cold in salads or tacos.

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Roasted Cauliflower with Spices

Spiced Roasted Cauliflower

Author: Stephanie Kay

This roasted cauliflower recipe makes a great warm side dish or a tasty topping for a cold salad.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 30 minutes
  • Total Time: 40 minutes
  • Yield: 4 servings 1x
  • Category: Side Dish
  • Method: Roasted
  • Cuisine: American
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Ingredients

  • 1 head cauliflower
  • 1 teaspoon paprika
  • 1 teaspoon ground cumin
  • 1/2 teaspoon ground coriander
  • 2 tablespoons olive oil
  • 1/4 teaspoon sea salt
  • Fresh black pepper

Instructions

  1. Preheat the oven to 400°F.
  2. Prepare the cauliflower. Remove the outer green leaves and cut the cauliflower in half. Remove the central core of the cauliflower, and roughly chop or break the cauliflower into florets.
  3. Place cauliflower florets in a bowl and toss with olive oil and spices. Ensure that cauliflower is well and evenly coated with oil and spices.
  4. Season with sea salt and fresh cracked pepper.
  5. Place cauliflower florets onto a baking sheet and spread them out evenly. You want to allow some room between the florets in order for them to crisp up in the oven.
  6. Place in oven and bake for 30-35 minutes. Keep a close eye on them, and you may want to toss them around a couple of times during the cooking time to ensure all sides cook evenly.
  7. For extra crispiness, broil for 3-5 minutes on high.
  8. Enjoy!

Nutrition

  • Serving Size: 1 serving
  • Calories: 44 calories
  • Sugar: 4 grams
  • Fat: 1 gram
  • Carbohydrates: 11 grams
  • Fiber: 4 grams
  • Protein: 4 grams

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Mastering Your Morning Smoothie

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Smoothies are a great healthy on-the-go breakfast, but when not made correctly these blended breakfasts are missing the nutrition mark. Below are the 5 most common mistakes people make when putting together their morning smoothie, and a simple formula to make sure you master your smoothie every time.

how to master your morning smoothie

 

Common Smoothie Mistakes

Here are the 6 most common mistakes people make when preparing their morning smoothie and an easy-to-follow formula to ensure you are making the most well-balanced smoothie possible.

1. Adding Too Much Fruit

Adding too much fruit to your smoothie might make it sweet and delicious, but it is actually creating more of a milkshake than a healthy breakfast. The most common smoothie recipe looks something like this; banana + berries + orange juice + flavored yogurt.  Although isolated these may be healthy options, together the formula ends up looking more like; sugar + sugar + sugar + sugar. Starting your day with too much fruit is a recipe for an energy crash about 1-hour post-breakfast.

2. Not Adding Protein

Your smoothie may be as green as can be, but without adding protein your smoothie is not setting you up for a day of success. Adding protein to your morning smoothie will help to balance your blood sugar and keep your cravings at bay. Protein is the most satiating and filling nutrient and skipping on protein will cause you to be hungry shortly after breakfast.

3. Not Adding Fat

Although this meal might not be served on a plate, it is essential that your smoothie remains macronutrient balanced. What does that mean? It should contain a serving of carbohydrates, protein, and healthy fat! Fat is vital for our health and also helps slow down digestion to keep us fuller longer and stops our blood sugar from spiking from the fruit.

4. Forgetting it’s a Meal

Although smoothies are liquid, they can pack a real nutritional punch, and depending on what is in them, can contain up to 500 calories per serving. Having them for breakfast is a great way to start your day, but when fully loaded they don’t need to be eaten with a full serving of pancakes, bacon, and eggs. If you want to include a smoothie as a drink or side to breakfast, dial back the ingredients so you don’t overdo it.

5. Drinking it Too Fast

Smoothies may be a shot of health, but they are not meant to be drunk like one! Drinking your smoothie too fast can cause digestive upset, like gas and bloating, making it difficult for your body to absorb all of the nutrients in it. If you couldn’t eat the ingredients in your smoothie in the span of 3 minutes, you shouldn’t drink it that fast either.

Fortunately, with a simple formula, you can create a perfect smoothie every time, and forgo the kitchen blender mishaps.

THE SMOOTHIE FORMULA =  Liquid + Fruit + Protein + Fat

  1. LIQUID: You’ll want to skip the fruit juice when you are making your smoothie. Alternately, opt for simple liquids like water, almond milk, coconut milk, or coconut water. Start with 3/4 of a cup and add then you can add more as needed. It’s better to underdo the liquid rather than overdo it.
  2. FRUIT ( and/or Veggies): Fruit provides a good base for your smoothie, a creamy texture, and a source of carbohydrates. Bananas are an easy option, as well as fresh or frozen berries or peaches. Try and limit your fruit to a 1 cup maximum, and adding a handful of leafy greens is always a great way to add more veggies.
  3. PROTEIN: Protein powders are a very simple way to add much-needed protein to your smoothie. Choose a protein powder that you can easily digest, as there are lots of options out there. Alternatively, nuts or seeds can also help provide a much-needed protein boost; hemp seeds are a personal favorite.
  4. FAT: A bit of healthy fat goes a very long way in your morning smoothie. Not only does it help to slow down the digestion and absorption of the sugars present in fruit to help balance your blood sugar, but appropriate sources can be used as a source of energy during the day.

Creating the perfect smoothie can be a bit of a science project if you are starting out, so don’t be afraid to experiment. The best thing to do is to start out simple and add more as you go. Here are three simple smoothie recipes I love.

BERRY BLASTER SMOOTHIE

  • 1 cup almond milk
  • ½ banana
  • ½ cup blueberries
  • 1 tbsp. coconut oil
  • 1 scoop vanilla protein powder

CHOCO-NUT SMOOTHIE

  • 1 cup coconut milk
  • 1 banana
  • 1 ½ tbsp. hemp seeds
  • 1 tbsp. almond butter
  • 1 tbsp. cocoa powder
  • 1 tbsp. cocoa nibs

GREEN ENERGY SMOOTHIE

  • 1 cup coconut water
  • 1 cup frozen peaches
  • 1 handful spinach
  • 1 ½ tbsp. hemp seeds
  • 1 tsp. coconut oil
  • ½ inch fresh ginger

10-Minute Marinara Sauce

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10-Minute Marinara Sauce

Because sometimes 10-minutes is all you’ve got, this simple marinara sauce can be made in a pinch for a quick weeknight dinner.

10-Minute Marinara Sauce

Homemade marinara is quick and easy to prepare and tastes way better than store-bought stuff. This sauce comes together so quickly, it is great for those weeknights when you didn’t plan dinner and just need to get something on the table. Since it is made with basic pantry ingredients, you don’t need to worry about running to the grocery store; just open a jar of tomatoes, add some herbs, and away you go. If you have the time, you can simmer the sauce for longer to help bring the flavors together, but it still tastes great in 10 minutes.

I love making this10-Minute Marinara Sauce recipe ahead of time and storing it in the fridge for when it’s needed; it’s great over zucchini noodles, stirred into stews, or even used as a base for a breakfast dish of spicy baked eggs.

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10-Minute Marinara Sauce

10-Minute Marinara Sauce

Author: Stephanie Kay

If you’ve got a little extra time, you can stew the marinara sauce a little longer for a deeper flavour, but regardless this recipe packs a healthy Italian punch.

  • Author: Stephanie Kay
  • Prep Time: 5 minutes
  • Cook Time: 10 minutes
  • Total Time: 15 minutes
  • Yield: 4 servings 1x
  • Category: Sauce
  • Method: Stovetop
  • Cuisine: Italian
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Ingredients

  • 1 tablespoon olive oil
  • 1 small yellow onion, diced
  • 4 cloves garlic, minced
  • 1 teaspoon dried oregano
  • 1 teaspoon dried basil
  • 1/2 teaspoon crushed chillies (optional)
  • 1 28 oz can crushed tomatoes
  • 1/4 teaspoon sea salt
  • 1/8 teaspoon black pepper

Instructions

  1. Heat oil in a saucepan on medium heat. Add diced onion and cook on a low heat for 3-5 minutes until onions are translucent.
  2. Add minced garlic and heat for 1 minute ensuring it does not burn. Add dried oregano, dried basil and crushed chillies and allow to heat for about 30 seconds until fragrant.
  3. Add can of crushed tomatoes to the saucepan and stir to combine. (You could use diced tomatoes, but you might want to puree the sauce at the end because it will provide a more watery texture.)
  4. Simmer on a low heat for 10 minutes and season with salt and pepper to taste.
  5. Enjoy!

Nutrition

  • Serving Size: 1 serving
  • Calories: 105 calories
  • Sugar: 10 grams
  • Fat: 4 grams
  • Carbohydrates: 17 grams
  • Fiber: 4 grams
  • Protein: 4 grams

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Chia Seed Pudding

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Made with only 3 ingredients, this chia seed pudding makes a delicious on-the-go breakfast or gluten-free healthy snack! This chia seed pudding recipe is a simple recipe that you can flavour any way that you like. Once you’ve got the ratio of chia seeds to liquid down, you can easily add flavours, sweeteners, fruits and toppings to create any flavour combination you enjoy.

Chia Seed Pudding

Ch-ch-ch-chia! Potentially the best commercial of the 90s, and if you don’t know what I’m talking about you must go watch this video immediately.  If you are asking yourself if these seeds are the same magical seeds as the pottery pet that grows the answer is; yes! These seeds have a come long way in the past 20 years, so much so that they are one of the hottest superfoods in town.

Isolated, chia seeds are quite gritty and I personally don’t recommend them as something to munch on unless you want to spend your day with little black treats in your teeth. With that being said, what makes these seeds so magical is that they can absorb up to 4 times their weight in water making them a great thickening agent for recipes, additions to smoothies, or a delicious pudding alternative! Nutritionally speaking, chia seeds are rich in omega-3 fatty acids, antioxidants and fibre, and since they provide a gel-like texture when soaked, they are great for digestive health too.

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Perfect Chia Seed Pudding

Perfect Chia Seed Pudding

Author: Stephanie Kay

This chia seed pudding recipe is perfect for a quick breakfast for the mornings when you are short on time or in a hurry.

  • Author: Stephanie Kay
  • Prep Time: 5 minutes
  • Total Time: 5 minutes
  • Yield: 1 pudding 1x
  • Category: Snack
  • Method: Overnight
  • Diet: Vegan
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Ingredients

  • 3 tablespoons chia seeds
  • 2/3 cup almond milk
  • 2 teaspoons maple syrup (optional)
  • Optional Toppings: Granola, cinnamon, cocoa, fresh or dried fruits, nuts or seeds

Instructions

  1. In a small bowl or jar, whisk together the chia seeds, maple syrup, and almond milk.
  2. Cover and transfer to the refrigerator to set for at least one hour, overnight works best.
  3. In the morning, top with fruit and nuts or seeds of your choice.
  4. Enjoy!

Nutrition

  • Serving Size: 1 serving
  • Calories: 250 calories
  • Sugar: 8 grams
  • Fat: 14 grams
  • Carbohydrates: 27 grams
  • Fiber: 13 grams
  • Protein: 8 grams

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Tuscan Skillet Chicken

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Tuscan Skillet Chicken

A simple and warming one-pan meal, this Tuscan skillet chicken is a dinner the whole family will love.

Tuscan Skillet Chicken

Ok, full disclosure, I have never been to Tuscany, but I truly think this dish is something they would approve. This one-pot Tuscan skillet chicken is loaded with Italian-inspired flavours with sun-dried tomatoes, mushrooms and lots of herbs. Although you could certainly serve this type of dish with noodles, I opted to use white beans as a source of carbohydrate instead to make this well-balanced one-pot meal. Using the white beans makes this dish hearty and filling, and adds a little extra plant-based protein.

You could amend this Tuscan skillet chicken to make it completely paleo by simply omitting the beans and using potatoes or adding extra chicken, or make it completely vegetarian by adding extra beans instead of chicken. Regardless of how you serve it, it’s warming and delicious and makes great leftovers too.

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Tuscan Skillet Chicken

Tuscan Skillet Chicken

Author: Stephanie Kay

I used cannellini beans in this Tuscan skillet chicken, but you could easily use any white bean you like. If you are using sun-dried tomatoes packed in oil, be sure to remove some of the extra oil when you dice them up.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 30 minutes
  • Total Time: 40 minutes
  • Yield: 4 servings 1x
  • Category: Mains
  • Method: Baked
  • Cuisine: Italian
  • Diet: Gluten Free
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Ingredients

  • 2.5lbs chicken thighs (about 8 thighs)
  • 2 tablespoon olive oil
  • 1 white onion, diced
  • 4 cloves garlic, minced
  • 8oz white mushrooms, sliced (about 3 cups)
  • 1 teaspoon dried oregano
  • 1/2 teaspoon dried thyme
  • 1/2 teaspoon dried basil
  • 28oz can diced tomatoes
  • 1/2 cup sun-dried tomatoes, sliced
  • 14oz can cannellini beans
  • Sea Salt
  • Fresh Pepper

Instructions

  1. Preheat oven to 350°F.
  2. Season chicken with salt and pepper on both sides.
  3. Wash and chop all of your vegetables, and drain and rinse the can of beans.
  4. Heat 1 tbsp olive oil in a pan on a medium-high heat,  then add the chicken and brown for 3 minutes on each side.
  5. Remove chicken and set aside on a plate. You’re going to add it back to the pan later.
  6. Add the remaining tablespoon olive oil to the pan, and add the diced onion and sliced mushroom. Allow to cook on a medium heat for 2-3 minutes until onions begin to be translucent.
  7. Add the minced garlic and sundried tomatoes, allow to cook another 1-2 minutes. You don’t want the garlic to burn, so decrease the heat if needed.
  8. Add the dried herbs and allow to heat for about 30 seconds until fragrant. At this point I like to add a small splash of water, maybe 1-2 tablespoons, this helps to pick up any flavours off the bottom of the pan.
  9. Add the can of diced tomatoes to the mixture and stir to well combine. Cook for about 5 minutes.
  10. Return your chicken thighs to the pan. Ensure that they are submerged into the tomato mixture, if they overlap that is not an issue.
  11. Add the beans to the pan, spreading them out evenly.
  12. If you have an oven-proof skillet, cover the skillet and transfer it to the oven for 15-20 minutes. If you do not have an ovenproof skillet, continue cooking on the stovetop on a low heat for 10-15 minutes or until the chicken is cooked through.
  13. Remove your pan from the oven and allow to cool slightly.
  14. Serve warm with a side salad.
  15. Enjoy!

Notes

If you don’t have a pan that can be transferred from the stovetop to the oven, you can finish this recipe on the stovetop by keeping it on a very low heat for 10-15 or until the chicken is cooked through.

Nutrition

  • Serving Size: 1 serving
  • Calories: 619 calories
  • Sugar: 10 grams
  • Fat: 20 grams
  • Carbohydrates: 40 grams
  • Fiber: 8 grams
  • Protein: 70 grams

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Green Smoothie Bowl

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A quick and easy green smoothie bowl recipe! This simple 5-ingredient green smoothie bowl recipe is complete with customizable toppings and is a fantastic way to get greens into your breakfast.

Green Smoothie Bowl

For many, smoothies are a great way to add a some extra fruits and veggies to your day without extra cooking, you can just blend and go. Although smoothies are great, smoothie bowls are even more fun. Think of smoothie bowls as an extra thick smoothie that you can eat like soft-serve ice cream with a spoon – delicious! Honestly, making a smoothie bowl is not too difficult, it just means adding a little more fruit and veg, and a little less liquid to your blender.

A green smoothie bowl can be used for breakfast, or as a snack, just be sure to add a source of protein to your smoothie to ensure it is more well macronutrient balanced and satiating. In this recipe, I’ve used protein powder to serve as a source of protein, but plain yogurt or nut butters are also great ways to add protein to a smoothie.

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Green Smoothie Bowl

Green Smoothie Bowl

Author: Stephanie Kay

This green smoothie bowl is made with vanilla protein powder, however, natural protein powder would work well too.

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

  • 1/2 banana, frozen works best
  • 1/2 avocado
  • 1 scoop vanilla protein powder
  • 1 large handful fresh spinach
  • 1/2 to 3/4 cup almond milk

Optional Toppings:

  • Berries
  • Shredded coconut
  • Chopped nuts
  • Hemp seeds
  • Chia seeds
  • Pumpkin seeds
  • Sunflower seeds

Instructions

  1. In a blender, combine banana, avocado, spinach, protein powder and 1/2 cup liquid. (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 bowl
  • Calories: 296 calories
  • Sugar: 8 grams
  • Fat: 13 grams
  • Carbohydrates: 30 grams
  • Fiber: 7 grams
  • Protein: 20 grams

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Beef and Bean Chilli

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Chili has always been a winter staple for me, my mom used to make it for us, and although I probably like mine a lot spicer now, it always reminds me of home. Most chili recipes call for a lot of beef, and a touch of beans, but I like to turn my recipe on its head. A half serving of beef and a double portion of beans make this beef and bean chili a protein powerhouse and the perfect winter dinner.

Beef and Bean Chilli

More Chili Recipes:

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Beef and Bean Chilli

Beef and Bean Chili

Author: Stephanie Kay

This beef and bean chili is easy to make and incredibly versatile. You can easily omit the beef altogether in this recipe and add another can of beans of your choice. If you like a little spice, you can always add more spices as well.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 50 minutes
  • Total Time: 1 hour
  • Yield: 4 servings 1x
  • Category: Mains
  • Cuisine: Mexican
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Ingredients

  • 1 tablespoon olive oil or butter
  • 1 large onion, diced
  • 1 red bell pepper, diced
  • 4 garlic cloves, minced
  • 2 teaspoons hot chilli powder
  • 1 teaspoon paprika
  • 1 teaspoon ground cumin
  • 1/2 teaspoon cinnamon
  • 1/2 lb (250g) ground beef
  • 250ml beef stock
  • 400g can chopped tomatoes
  • 1/2 teaspoon dried marjoram
  • 2 tablespoons tomato paste
  • 1 square dark chocolate, 70% or more
  • 14oz can red kidney beans
  • 14oz can black beans
  • Salt

Instructions

  1. Prep your vegetables. Chop the onion and red pepper into a small dice, about 5mm square. Peel and finely mince the garlic.
  2. Brown the beef. Add the beef to a pan on medium heat, breaking it up with a spoon or spatula. Ensure that the heat is high enough for the beef to cook and not stew in the pot. Cook for about 5-7 minutes, or until the beef is uniformly cooked and is no longer pink. At this point add a pinch of sea salt to season the beef. Set aside.
  3. In a large pot on medium heat, warm the coconut oil or butter. Add the onion and cook, stirring frequently not to burn, about 3 minutes until translucent.  Add the red pepper and garlic, cook for another 1-2 minutes, until softened. Add the chilli powder, paprika, cumin and cinnamon. Heat for another 30 seconds, until fragrant.
  4. Transfer the cooked beef to the pot with the onion mixture and incorporate until well combine.
  5. Add tomato paste and canned tomatoes. Stir until well combined. Reduce the heat to a simmer and add stock, marjoram and dark chocolate. Stir to ensure everything is well mixed.
  6. Reduce the heat and allow the mixture to cook on a low simmer for 30 minutes. Check the pot occasionally and stir the mixture to ensure that it does not stick to the bottom.
  7. In the mean time, open the cans of beans and place them in a strainer. Rinse the beans under water to ensure that they are well rinse and the brine is washed off. Set aside and allow to dry a little.
  8. After 30 minutes, add the drained beans to the chili and stir to incorporate. Bring the pot to a low boil and cook for another 10 minutes with the cover removed. This will allow the mixture to reduce a little and the chili to thicken.
  9. Remove pot from the heat and allow the chili to stand and relax. This will allow the flavours to mix and mingle. The chili can be served immediately, but actually tastes better the following day.
  10. Serve with brown rice or cauliflower rice, and top with avocado and fresh coriander.

Nutrition

  • Serving Size: 1 serving
  • Calories: 307 calories
  • Sugar: 6 grams
  • Fat: 7 grams
  • Carbohydrates: 38 grams
  • Fiber: 14 grams
  • Protein: 25 grams

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Red Cabbage Sauerkraut

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Sauerkraut’s literal translation from German is “our cabbage”, and is traditionally fermented with juniper berries. Sauerkraut is commonly made with green cabbage but can be made with any color of cabbage or even a combination of flavors, much like this red cabbage sauerkraut.

Picture

 

When fermenting, it is vitally important to use the best quality vegetables and salts available. Table salt does not contain the required trace minerals and will not allow for proper fermentation. I recommend Celtic Sea Salt or Redmond Real Salt.

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Rainbow Sauerkraut

Red Cabbage Sauerkraut

Author: Stephanie Kay

Made with red cabbage and fresh apples, this red cabbage sauerkraut recipe is sweet and salty.

  • Author: Stephanie Kay
  • Prep Time: 15 minutes
  • Cook Time: 0 minutes
  • Total Time: 15 minutes
  • Yield: 10 servings 1x
  • Category: Sides
  • Method: By Hand
  • Cuisine: American
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Ingredients

  • 1 small purple cabbage, cored and shredded
  • 2 large carrots, shredded
  • 1 McIntosh apple, shredded
  • 1 tablespoon salt

Instructions

  1. In a bowl, toss shredded cabbage with sea salt.
  2. Use your hands to “massage” cabbage mixture for several minutes until it releases its juices and starts to soften.
  3. Add apples and carrots to cabbage and mix together thoroughly.
  4. Add cabbage mixture to a wide-mouth jar and press down with hand or mallet until juices come to the top of the mixture.
  5. The top of the cabbage should be at least 1 inch below the top of the jar and submerged in its juices.
  6. Close the jar tightly and keep at room temperature for at least 3 days before transferring to a cold storage.
  7. You can begin tasting your mixture after 2 days, but it improves with age.

Nutrition

  • Serving Size: 2 tablespoons
  • Calories: 33 calories
  • Sugar: 5 grams
  • Fat: 0 grams
  • Carbohydrates: 8 grams
  • Fiber: 2 grams
  • Protein: 1 gram

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Salted Caramel Oatmeal

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Rich and creamy, this salted caramel oatmeal is the perfect combination of salty and sweet, and is a quick and easy healthy breakfast for weekday mornings! This salted caramel oatmeal recipe calls for whole milk, however, you could easily swap it for almond milk or coconut milk if you wanted to make it dairy-free.

Salted Caramel Oatmeal

Oatmeal is one of my go-to breakfasts because it’s so simple to make, and it’s a high-fiber meal that will keep you fuelled and full for hours to come. Not to mention, once you’ve got the basics down there are so many different variations that can you can create, from apple cinnamon to chocolate banana, and this salted caramel oatmeal is just another delicious flavor you can add to the list! Although it sounds ultra-indulgent, this recipe is actually made completely of real food and helps to add some healthy fats and natural sweetness to the oatmeal. The simple combination of tahini and maple syrup, along with a pinch of sea salt, helps to create an oogey and gooey no-cook caramel sauce that takes a humble bowl of oatmeal to the next level.

More Healthy Oatmeal Recipes:

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Salted Caramel Oatmeal

Salted Caramel Oatmeal

Author: Stephanie Kay

This salted caramel patmeal feels like an indulgent treat but is a healthy, vegetarian and gluten-free breakfast that will keep you full for hours to come.

  • Author: Stephanie Kay
  • Cook Time: 10 minutes
  • Total Time: 10 minutes
  • Yield: 1 serving 1x
  • Category: Breakfast
  • Method: Stovetop
  • Cuisine: American
  • Diet: Vegetarian
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Ingredients

Oatmeal:

  • 1/2 cup rolled oats
  • 1 cup milk or almond milk
  • 1/2 teaspoon cinnamon
  • 1 pinch sea salt
  • 1/4 cup almond, roughly chopped (optional)

Salted Caramel:

  • 1 tablespoon tahini
  • 1 tablespoon maple syrup
  • 1 pinch salt
  • Water, to thin as needed

Instructions

  1. In a small saucepan, combine rolled oats, milk, cinnamon and sea salt, and bring to a boil.
  2. Reduce to a simmer and cook on low heat for 5-8 minutes, stirring frequently, until all of the liquid has been absorbed and oats are tender.
  3. In a separate small bowl, whisk together tahini, maple syrup and a pinch of salt. As needed, add a splash of water to thin the mixture to help create a creamy texture that is not too thick.
  4. Once cooked, transfer oatmeal to a bowl, drizzle with salted caramel and top with chopped almonds and an extra sprinkle of cinnamon.

Nutrition

  • Serving Size: 1 bowl
  • Calories: 333
  • Sugar: 12 grams
  • Fat: 11 grams
  • Carbohydrates: 46 grams
  • Fiber: 5 grams
  • Protein: 9 grams

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Bean Minestrone Soup

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Minestrone soup – childhood classic, with a bit of a twist. The typical minestrone soup is a combination of a simple broth, a mixture of veggies with a little noodle or rice. I’ve bean minestrone soup with kale is made by simply swapping the noodles for some cannellini beans to help kick on the protein content, and included some kale to add some much-needed greens.

More Italian-Inspired Soup Recipes:

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Kale & White Bean Minestrone

Bean Minestrone Soup with Kale

Author: Stephanie Kay

This white bean minestrone soup with kale it rich in fibre and plant-based protein for a hearty vegetarian meal.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 30 minutes
  • Total Time: 40 minutes
  • Yield: 4 servings 1x
  • Category: Soup
  • Method: Stovetop
  • Cuisine: Italian
  • Diet: Vegetarian
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Ingredients

  • 2 tablespoons olive oil
  • 1 leek
  • 1 carrot
  • 1 celery stalk
  • 1/2 red pepper
  • 2–4 cloves garlic
  • 1 teaspoon dried oregano
  • 1 teaspoon dried basil
  • 1/2 teaspoon dried thyme
  • 1 pinch crushed chilies
  • 400g can diced tomatoes (no salt added)
  • 400g can cannellini beans
  • 6 cups vegetable or chicken broth
  • 2 large kale leaves (4 small)
  • 1 pinch sea salt

Instructions

  1. Wash and chop leek – cut ends off and slice leek lengthwise down its centre, and then chop into rounds. Place leeks in a strainer and rinse to remove any excess dirt or grit. Towel dry.
  2. Peel and dice carrot, chop celery and pepper into small bite size pieces. Mince garlic.
  3. In a large pot, heat oil on medium heat. Add chopped leek, carrot, red pepper and celery. Sautee for 2-3 minutes until vegetables begin to soften but still slightly crisp.
  4. Add garlic, herbs, pinch of chilies and salt, and heat for 30 seconds until fragrant. Do not allow to burn.
  5. To the mixture, add a splash of stock to help loosen anything that may have stuck to the pan, and allow it to pick up all of the flavours.
  6. Mix in can of tomatoes, and stir until well combined with sauteed vegetables.
  7. Add remaining stock and bring mixture to a boil, then reduce to a low simmer and allow to cook for 20 minutes.
  8. In the meantime, strain beans and rinse thoroughly under cold water in a strainer.
  9. Wash kale leaves and towel dry lightly. Remove the hard spine, and chop into small bite size pieces.
  10. Once the soup has cooked for 20 minutes, add the rinsed beans and chopped and allow to cook on a very low simmer for another 5 minutes.
  11. Once finished, allow the soup to cool and season with sea salt and pepper as needed.
  12. The soup can be served immediately, however I find it tastes best the 2nd day once the flavours have all blended together.
  13. Enjoy!

Nutrition

  • Serving Size: 1 serving
  • Calories: 261 calories
  • Sugar: 8 grams
  • Fat: 9 grams
  • Carbohydrates: 38 grams
  • Fiber: 8 grams
  • Protein: 12 grams

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Curried Honey Mustard Chicken

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Made with only 5 ingredients, the marinade for this curried honey mustard chicken is super simple yet full of flavor for a great weeknight meal.

Curried Honey Mustard Chicken

This recipe was given to me by a friend’s mother about 10 years ago and I have been using is ever since. With only 4 ingredients, this marinade is simple for anyone to make, and can really be used for a variety of different meats. If you are weary of the amount of butter in the recipe, read this blog post, and if you are concerned about the honey, you need not be. When buying honey, try and buy local, raw and unpasteurized honey as it provides a multitude of health benefits, and remember that the entire marinade is for 4 or more servings.

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Curried Honey Mustard Chicken

Curried Honey Mustard Chicken

Author: Stephanie Kay

The curried honey mustard chicken recipe calls for Dijon mustard, however, you can also use a combination of Dijon and grainy mustard for extra flavour and texture.

  • Author: Stephanie Kay
  • Prep Time: 5 minutes
  • Cook Time: 30 minutes
  • Total Time: 35 minutes
  • Yield: 4 servings 1x
  • Category: Main
  • Method: Baked
  • Cuisine: American
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Ingredients

  • 4 chicken breasts, boneless, skinless
  • 1/3 cup butter, melted
  • 1/4 cup honey
  • 1/4 cup Dijon mustard
  • 2–4 teaspoons curry powder
  • Sea Salt

Instructions

  1. Preheat oven to 350°F.
  2. In a saucepan on low heat, heat butter until melted.
  3. In a small bowl, whisk together butter, honey, mustard and curry powder. (I use 4 tsp of curry powder because I like spice, however if you’re not a huge fan of spice you can use 2 tsp. curry powder or omit it all together.)
  4. Arrange chicken in a baking or casserole dish, and season lightly with a pinch of sea salt.
  5. Pour mixture over chicken and allow to marinade 1-2 hours. You can also cook it right away, but the flavours blend together better after sitting for a little while in my opinion.
  6. Pre-heat oven at 350°F and bake chicken, uncovered, for 30-35 minutes.
  7. Serve warm and enjoy!

Nutrition

  • Serving Size: 1 piece chicken
  • Calories: 303 calories
  • Sugar: 9 grams
  • Fat: 14 grams
  • Carbohydrates: 11 grams
  • Fiber: 1 gram
  • Protein: 34 grams

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Crispy Roasted Brussels Sprouts

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In my opinion, Brussels sprouts have gotten a bad rap. Perhaps it’s the cooking method of choice, boiled and steamed sprouts are definitely not the most flavourful option, and bring back memories of childhood nights being forced to sit at the dinner table until we have cleaned our plate. The good news is, this crispy roasted Brussels sprouts recipe is about to change your mind.

Crispy Roasted Brussel Sprouts

Crispy Roasted Brussel Sprouts

Looking like miniature cabbages, Brussels sprouts are members of the cruciferous family of vegetables and are closely related to cabbage as well as kale, collard greens, and broccoli.

Brussels sprouts contain phytonutrients that help our body to promote the production of enzymes involved in detoxification, especially the liver. (1)

Not to mention, they are rich in vitamin K, vitamin C, folate, magnesium and fibre making them a nutritional powerhouse and a great side dish addition to any meal.

Roasted Brussel Sprouts Crispy

This recipe is oh-so-simple to prepare, but the roasting method provides so much flavour, and the addition of natural sea salt gives them a crispy crunch to boot. For the best results, be sure to use a high-quality salt, such as sea salt or rock as, as this will pack a boost of nutrition and flavour at the same time.

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Roasted Brussel Sprouts Crispy

Crispy Roasted Brussels Sprouts

Author: Stephanie Kay

Salty, savory, and crunchy, these crispy roasted Brussels sprouts are a different, delicious, and nutritious way to eat this cruciferous vegetable.

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

  • 1 1/2 pounds Brussels sprouts
  • 3 tablespoons olive oil
  • 1 teaspoon salt

Instructions

  1. Preheat oven to 400°F.
  2. Trim the ends of the Brussels sprouts and cut them in half lengthwise.
  3. In a bowl, toss Brussel sprouts in olive oil and sea salt.
  4. Pour them on a sheet pan and ensure they are well spread out so they can roast evenly.
  5. Roast for 35 to 40 minutes, until crisp on the outside. Be sure to keep an eye on them so they don’t burn and toss them around from time to time to brown them evenly.
  6. Remove from oven and sea salt to taste as needed.
  7. Serve warm and crispy!

Nutrition

  • Serving Size: 1 serving
  • Calories: 133 calories
  • Sugar: 4 grams
  • Fat: 8 grams
  • Carbohydrates: 15 grams
  • Fiber: 7 grams
  • Protein: 6 grams

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Curried Butternut Squash Soup

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Looking for a quick and easy soup that is delicious and nutritious? Look no further than this curried butternut squash soup. Not only is this recipe ready in 30 minutes, but it stores well in the freezer, so make a double batch and you’ll have healthy soup ready to go whenever you need it.

Coconut Curry Butternut Squash Soup

This coconut curry butternut squash soup is one of my go-to fall recipes. Although it’s not always at the top of everyone’s grocery list, squash is an inexpensive and versatile ingredient that is perfect for fall recipes. If I’m being honest, squash can be a little bland on its own, so it’s particularly delicious when roasted, grilled or paired with fragrant spices.

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This recipe calls for a blend of curry powder, cumin, coriander and crushed chillies, however, you can easily mix and match the spices and increase or decrease the spice level to your liking. Not to mention, if you don’t have any curry powder, a red Thai curry paste would work just as well and provide delicious flavour!

This squash soup is rich in flavour and packs a real nutritional punch. Loaded with powerful antioxidants, vitamins A and vitamin C, this curried butternut squash soup is the perfect recipe to help you beat the cold weather flu, while making meals quick, easy and delicious at the same time.

Curried Butternut Squash Soup Recipe

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Curried Butternut Squash Soup

Curried Butternut Squash Soup

Author: Stephanie Kay

This curried butternut squash soup with coconut milk can be made ahead of time and stored in the fridge or freezer to keep you going through the week.

  • Author: Stephanie Kay
  • Prep Time: 15 minutes
  • Cook Time: 25 minutes
  • Total Time: 40 minutes
  • Yield: 6 servings 1x
  • Category: Soup
  • Method: Stovetop
  • Diet: Vegetarian
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Ingredients

  • 1 tablespoon olive oil
  • 1 onion, diced
  • 2 cloves garlic, minced
  • 1-inch fresh ginger, peeled and minced
  • 1 medium butternut squash, peeled and cubed
  • 1 tablespoon curry powder
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • 1/4 teaspoon crushed chillies
  • 1/2 teaspoon salt
  • 1 (14oz) can coconut milk
  • 2–3 cups vegetable broth or chicken broth
  • Toppings: Fresh cilantro, green onion and crushed chillies

Instructions

  1. In a large pot on medium-high heat, add and warm the olive oil.
  2. Add onion and allow to cook, stirring often, for about 4-5 minutes or until translucent.
  3. Add garlic and ginger and continue to cook for 2-3 minutes. Heat until ingredients are soft, being careful not to burn them.
  4. Add curry powder, cumin, coriander, chillies and salt, stir to combine with the onion mixture, and allow to heat for 30 seconds or until fragrant.
  5. Add squash and stir to coat with the onion mixture.
  6. Add coconut milk and broth, only adding enough broth to cover the squash. (You can always add more broth or water at the end if the soup is too thick.)
  7. Cover pot and bring to a boil. Once boiling, reduce to a simmer and cook for 15-20 minutes, stirring occasionally, until squash is tender.
  8. Once cooked, purée the soup until smooth using an immersion blender or in batches using a bar blender. Season with additional salt to taste as needed.
  9. Serve in bowls and garnish with fresh coriander, green onion and/or chillies as desired.
  10. This soup can be stored in an airtight container in the fridge for up to 5 days or in the freezer for 3 months.

Nutrition

  • Serving Size: 1 serving
  • Calories: 183 calories
  • Sugar: 3 grams
  • Fat: 17 grams
  • Carbohydrates: 10 grams
  • Fiber: 1 gram
  • Protein: 2 grams

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Gluten-Free Morning Glory Muffins

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These gluten-free morning glory muffins are healthy, easy to make and packed full of flavour!

Gluten-Free Morning Glory Muffins

 

The morning glory muffin is my absolute favourite muffin, it’s pretty much loaded with everything but the kitchen sink and makes a real satisfying snack. Legend has it, the original morning glory muffin was created by a lovely woman named Pam in 1978 on Nantuket Island. Now, I’ve never met Pam, but I already know I like her, and although I’m a big fan of her muffins, the nutritionist in me is not a huge fan of her ingredients. So, I’ve taken some very important time to experiment and create an updated version of this popular snack idea that’s full of nutritious goodness without compromising on flavour. 

 

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Morning Glory Muffins

Gluten-Free Morning Glory Muffins

Author: Stephanie Kay

These gluten-free morning glory muffins require a little extra effort in preparation but they make up for it in flavour. Make a double batch and freeze them for a quick breakfast or snack for weeks to come.

  • Author: Stephanie Kay
  • Prep Time: 15 minutes
  • Cook Time: 30 minutes
  • Total Time: 45 minutes
  • Yield: 12 muffins 1x
  • Category: Muffins
  • Method: Baked
  • Diet: Gluten Free
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Ingredients

  • 1/3 cup mashed sweet potato
  • 3 eggs
  • 1/4 cup raw honey or natural maple syrup
  • 1 teaspoon pure vanilla extract
  • 1 cup grated carrot (1 large)
  • 1 cup grated apple (Gala or McCintosh work well, but any red apple will do)
  • 2 1/2 cups almond flour
  • 1/2 cup shredded coconut (unsweetened)
  • 1/3 cup chopped dates (or raisins)
  • 1/2 cup raw walnuts, chopped
  • 2 teaspoons ground cinnamon
  • 1/4 teaspoon dried ginger (or 1" fresh ginger root, grated)
  • 1 teaspoon baking powder
  • 1/4 teaspoon baking soda
  • 1/2 teaspoon fine sea salt

Instructions

  1. Preheat the oven to 350°F.
  2. In a bowl, whisk together the wet ingredients; mashed sweet potato, eggs, maple syrup, grated carrot, apple, and ginger until well combined.
  3. In a separate bowl, mix the dry ingredients; almond flour, shredded coconut, dates, walnuts, cinnamon, baking powder, baking soda, and sea salt until well combined.
  4. Add the dry mixture to the wet mixture and stir well until a thick batter forms.
  5. Grease the muffin tray with coconut oil, or line cups with muffin cups.
  6. Using a spoon, scoop batter into the muffin tray, filling the cups to the top. (This batter does not rise a lot.)
  7. Place muffin tray on the center rack in the preheated oven and bake for about 30 to 35 minutes.
  8. Bake muffins until they test clean when poked with a fork or toothpick.
  9. Allow muffins to cool at least 20 minutes before eating.
  10. These gluten-free morning glory muffins can be stored in an airtight container in the fridge for up to 5 days or in the freezer for up to 3 months.

Notes

Recipe adapted from The Roasted Root.

Nutrition

  • Serving Size: 1 muffin
  • Calories: 236 calories
  • Sugar: 9 grams
  • Fat: 10 grams
  • Carbohydrates: 15 grams
  • Fiber: 2 grams
  • Protein: 6 grams

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Mix ‘n Match Trail Mix

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Learn how to make a healthy trail mix with this simple trail mix recipe!

Trail Mix Recipe

When travelling or simply on the go, trail mix is always my snacking solution. It’s a healthy option that is portable and seems to satisfy everyone’s salty and sweet cravings. There are a ton trail mixes on the market, and although some may be great, many are loaded with too many sweets, salted nuts and even added candy in some cases. A great trail mix should include a tasty combo of two important things – nuts and seeds. Loaded with healthy fats, particularly monounsaturated and essential polyunsaturated fats like omega-3,  as well as vitamins, minerals and gut-friendly fibre, nuts and seeds make a great healthy snack!

The trick to making a great trail mix is to find the right combination of nuts, seeds and sweets to create a great balance of size, texture and flavours that will help keep you energized and full.

How to Make Healthy Trail Mix

When making a mix, you’ll want to pick an option (or two or three) from each of the categories below to create a tasty blend. Think – heavy on the Nuts and Seeds, and a little lighter on the Sweets & Treats category. One of the most common mistakes people make is adding too much dried fruits or chocolate to their trail mix, turning their healthy snack into a sugar bomb! A rough ratio of 50% nuts, 40% seeds and 10% sweets and treats should do the trick.

1. Nuts

  • Almonds: The trail mix staple, almonds high in monounsaturated fats, the same type of health-promoting fats as are found in olive oil, which has been associated with reduced risk of heart disease. Almonds are also rich in antioxidant vitamin E, where a 1/4 cup of almonds provides 40% of the required daily value.

  • Walnuts: The ultimate nut brain-food, walnuts are incredibly rich in omega-3 fatty acids which are critical for mental health. The skins of walnuts are also rich in antioxidants and anti-inflammatory phytonutrients, so make sure you eat the skin too.

  • Cashews: The creamiest of the nutty bunch, cashews are most certainly a crowd-pleasing favourite with their buttery taste. Their liver shape is no mystery; these nuts help support digestive function and prevent the development of gallstones.

  • Macadamia Nuts: These nutrient powerhouses are not only the richest in monounsaturated fats, but a great source of iron, phosphorus, zinc and calcium, as well as stress-relieving nutrients magnesium and vitamin B6.

  • Pecans: These sweet little nuggets of goodness may be a high-calorie nut but with 19+ vitamins and minerals, they punch far above their weight in nutritional value. Studies have shown pecans can help to lower cholesterol levels and promote heart health.

  • Pistachios: Bringing a little colour to the party, pistachios are a great source of protein, fibre and rich in B vitamins. Pistachios are also known to be a great weight loss nut, as with their high protein and fibre content they take longer to digest ensuring you stay feeling full.

  • Brazil Nuts: The highest source of dietary selenium, brazil nuts provide antioxidant protection and support thyroid function. One ounce of Brazil nuts may contain as much as 10 times the Dietary Reference Intake (DRI) recommendations for selenium intake.

2. Seeds

  • Pumpkin: The pepita, or pumpkin seed, is a valued source of the antioxidant mineral zinc, and when hulled, provides a vibrant green colour to any trail mix blend.

  • Sunflower: A mere handful of sunflower seeds will take care of your hunger, while also enhancing your health by supplying significant amounts of vitamin E, magnesium and selenium.

  • Sesame: These tiny little seeds are one of the oldest crops known, and although they have a subtle flavour, their nutritional benefits are staggering. Ounce per ounce, sesame seeds are the richest source of calcium, providing more calcium than a glass of milk.

3. Sweets & Treats

  • Coconut: Flaked or shredded, coconut adds some healthy saturated fat to any trail mix. Coconuts are rich in lauric acid, which is known for being antiviral, antibacterial, and antifungal, and boosts the immune system.   Plus, it adds a little tropical vibe too.

  • Dried Fruits: Dates, raisins, cherries, goji berries, pineapple, mangos, apricots and the list goes on. When picking your dried fruit, look for oil-free and sugar-free versions as many dried fruits have added oils and sweeteners; freeze-dried options are best.

  • Chocolate: Who doesn’t love a little chocolatey goodness in their trail mix? When adding chocolate, dark chocolate or cocoa nibs are your healthiest options. The higher the cocoa percentage the better; anything over 75% is ideal.

  • Spices: Adding spices is a fun way to mix up the flavour profile of your trail mix. You can go sweet by adding a little cinnamon or vanilla, savoury with a little added sea salt, or try a spicy route with spices like cayenne and paprika.

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Mix 'n Match Trail Mix

Mix ‘n Match Trail Mix

Author: Stephanie Kay

Made with nuts and seeds, this is the healthiest trail mix recipe you can put together!

  • Author: Stephanie Kay
  • Prep Time: 5 minutes
  • Total Time: 5 minutes
  • Yield: 12 servings 1x
  • Category: Snacks
  • Method: By Hand
  • Diet: Gluten Free
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Ingredients

  • 1 cup almonds
  • 3/4 cup walnuts
  • 1/2 cup pumpkin seeds
  • 1/4 cup shredded coconut
  • 1/4 cup goji berries
  • 2 tablespoons cocoa nibs or chocolate chips

Instructions

  1. Mix all ingredient together and store in a jar in a cool, dry place.

Nutrition

  • Serving Size: 1 serving
  • Calories: 186 calories
  • Sugar: 3 grams
  • Fat: 16 grams
  • Carbohydrates: 8 grams
  • Fiber: 4 grams
  • Protein: 6 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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