Stephanie Kay Nutrition

Stephanie Kay Nutrition

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Cheesecake Dip

Published on September 2, 2021 by Stephanie Kay

Love cream cheese? You’re going to love this cheesecake dip. Made with only 5-ingredients and ready in less than 5 minutes, this no-bake cheesecake dip is a sweet treat and delicious served with fresh fruit, cookies, or pretzels as a fun and family-friendly dessert.

No-Bake Cheesecake Dip with Fruit

 

This sweet cream cheese dip tastes just like cheesecake and is a fun way to satisfy a sweet tooth in a slightly lighter way.  I used honey in my recipes because I like the flavor and creamy texture it provides, however, you could easily use equal parts powdered sugar if you don’t like the taste of honey.

More Healthy Dessert Recipes:

  • Pumpkin Chia Pudding
  • Chocolate Almond Nice Cream
  • Strawberry Smoothie Bowl

 

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No-Bake Cheesecake Dip with Fruit

Cheesecake Dip

Author: Stephanie Kay

This sweet cream cheese dip is everything that you love about cheesecake in a dip! Serve this no-bake dip with fruit and sweet treats as a fun and healthy snack or dessert.

  • Author: Stephanie Kay
  • Prep Time: 5 minutes
  • Total Time: 5 minutes
  • Yield: 10 servings 1x
  • Category: Dessert
  • Method: By Hand
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Ingredients

  • 1 cup cream cheese, room temperature
  • 1/3 cup honey, runny
  • 3 tablespoons milk
  • 1 teaspoon lemon juice
  • 1/2 teaspoon vanilla extract

Instructions

  1. In a medium bowl, add cream cheese, honey, milk, lemon juice, and vanilla extract, and whisk until well combined. If you are using cream cheese directly out of the fridge it will be difficult to blend so be sure you are using room temperature cream cheese to ensure it blends well.
  2. If you find the mixture too thick, simply add a splash of milk to loosen it up. Taste and adjust with additional honey or vanilla as needed.
  3. Once mixed, transfer the dip to a small bowl and serve with fresh fruit and sweet treats of your choice.

Nutrition

  • Serving Size: 1 serving
  • Calories: 118 calories
  • Sugar: 11 grams
  • Fat: 8 grams
  • Carbohydrates: 11 grams
  • Fiber: 0 grams
  • Protein: 2 grams

Keywords: fruit, no bake, healthy, easy

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17 Ways to Add Protein to a Salad

Published on August 31, 2021 by Stephanie Kay

Salads are a great way to add more vegetables and fiber to your diet, however, without a substantial amount of protein they can easily leave you unsatisfied and hungry. Since protein is the most satiating macronutrient, including a source at every meal is a great way to help balance your blood sugar, minimize cravings and keep you fuelled and full for hours to come. Whether you are using one, two, or multiple sources at a time, here are some simple and creative ways to add protein to a salad to help create a well-balanced meal.

17 Ways to Add Protein to a Salad

How to Add Protein to a Salad

Whether you choose to add one source, two sources, or a combination of a few, here are 17 easy and creative ways to add protein to a salad.

1. Chicken

Cooked chicken is arguably the most popular way to add protein to a salad. Be it grilled chicken breast, shredded chicken, or a tossed chicken salad, chicken is a good source of lean protein that can quickly add a much-needed boost to any meal. Not to mention, chicken can be added hot or cold making it a great use of leftovers or a simple meal prep strategy to ensure you have high-protein salads all week long.

Nutrition: A 3-ounce serving of chicken breast provides 26.1 grams of protein. (1)

2. Boiled Eggs

Whether they are soft-boiled or hard-boiled, eggs are an inexpensive and convenient source of protein that works well in green salads, bean salads, potato salad, and grain salads alike. All varieties of eggs are a good source of protein, a rich source of healthy fats, and provide over a dozen essential nutrients. (2) And while you can certainly cook eggs at home, hard-boiled eggs are also easily found at all major grocery stores making them a great no-cook protein option.

Nutrition: A serving of 2 large hard-boiled eggs provides 12.6 grams of protein. (3)

3. Sliced Turkey

Deli meat often gets a bad rap, however, it is a delicious and convenient way to quickly add protein to a salad. Whether it’s turkey, chicken, ham, or beef, a few slices of deli meat can easily take the protein content of any salad from moderate to high. When shopping for deli meat, be sure to read the ingredients and opt for versions with limited additives, preservatives, and lower sodium content.

Nutrition: A 3-ounce serving of sliced turkey provides 16.5 grams of protein. (4)

4. Bacon

Although vilified as a dietary evil, bacon is in fact a good source of protein and healthy fats. Contrary to popular belief, this cured meat actually contains 50% monounsaturated fat, the same “healthy” fat found in olive oil, along with 40% saturated fat, 10% polyunsaturated fat, and a moderate amount of cholesterol. (5)(6) Although dietary cholesterol was previously demonized and thought to be of grave health concern, there is now a general consensus that dietary cholesterol has little effect on blood cholesterol levels. So, whether you’re only using bacon or pairing it with some chicken or eggs, a slice of bacon or two is a great way to add protein to a salad.

Nutrition: A 2-slice serving of cooked bacon provides 6.0 grams of protein. (6)

5. Crab Meat

Crab is a good source of lean protein that delivers all of the nutritional benefits of seafood without the fishy aftertaste. Cooked crab meat, or crabmeat, can be found fresh, frozen, or canned, and is commonly available in Dungeness and Alaskan King varieties. In addition to real crab meat, imitation crab meat; the stuff commonly found in seafood salad, crab cakes, and California sushi rolls, is easily found at major grocery stores. Since it contains no real crab, imitation crab meat, sometimes called krab, is not as substantial of a source of protein nor does it provide the same nutritional values as crab meat. (7)

Nutrition: A 3-ounce serving of cooked crab meat provides 16.4 grams of protein. (8)

6. Canned Tuna

Canned tuna, or any canned fish, is another lean source of protein that pairs well with any salad. Of most canned fish, canned tuna has a slightly more neutral taste and, therefore, works well on its own, tossed into a mixed salad with dressing, or tuna salad mixture. If you are concerned about calorie content, be sure to opt for water-packed tuna as opposed to oil-packed tuna, which contains more fat and calories per serving.

Nutrition: A 1/2-can serving of canned tuna provides 21.0 grams of protein. (9)

7. Shrimp

Shrimp is one of the most commonly consumed shellfish and for good reason; it has an impressive nutritional profile. Shrimp is a good source of complete protein and a rich source of micronutrients; including selenium, iron, and Vitamin B12, while being relatively low in calories. (10) Shrimp comes in many different sizes and colors and can be easily found fresh, frozen, raw, or cooked in major grocery stores. Plus, it’s incredibly quick to cook making it a great protein to add to a salad or bowl.

Nutrition: A 3-ounce serving of cooked shrimp provides 17.8 grams of protein. (10)

8. Salmon

Be it fresh, frozen, canned, or smoked, salmon is a rich source of protein and healthy fats, specifically heart-healthy omega-3 fatty acids. In fact, salmon is one of the best sources of the long-chain omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA); the essential fatty acids that can not be manufactured by the body and, therefore, must be consumed in our diet. Omega-3 fatty acids have been shown to have major health benefits including decreasing inflammation, lowering blood pressure, and improving the function of the cells that line your arteries. (11)(12)(13) Whether it’s a smoked salmon salad or salmon Nicoise salad, salad is a great way to add protein to a salad.

Nutrition: A 3-ounce serving of cooked salmon provides 21.6 grams of protein. (14)

9. Steak

Beef, along with other forms of red meat, is one of the most nutrient-dense sources of protein, containing all essential 9 amino acids, as well as iron, zinc, selenium, niacin, vitamin B12, vitamin B6, and fat-soluble vitamins A and E. (15) In addition to a wide variety of vitamins and minerals, beef is also a good source of omega-3 fatty acids, creatine, taurine, glutathione, CLA, and cholesterol. (16) Although steak tends to be the most popular choice when it comes to salads, all cuts of red meat, be it ground beef or striploin, easily work as a high-protein topping to any salad.

Nutrition: A 3-ounce serving of cooked sirloin steak provides 25.5 grams of protein. (15)

10. Tofu

Made from condensed soybean curd, tofu is one of the most popular sources of vegetarian protein. Unlike other plant-based proteins, tofu contains all essential amino acids, although not in the same ratios as animal protein, and it is often considered a more optimal source of vegetarian protein. (17) In addition to protein, tofu is also a source of carbohydrates and fat. Tofu is available in soft, firm, and extra-firm formats, and can easily be sliced and grilled, baked, or roasted, making it a great way to protein to a salad.

Nutrition: A 3-ounce serving of extra-firm tofu provides 8.4 grams of protein. (18)

11. Tempeh

Similar to tofu, tempeh is made of fermented soybeans that have been pressed into a dense and firm block. Tempeh has a firm texture and slightly nutty taste and, because it is fermented, is also a source of beneficial bacteria in the form of probiotics. Tempeh makes a wonderful protein-packed addition to any salad or bowl and can be prepared by grilling, steaming, roasting, or pan-frying.

Nutrition: A 3-ounce serving of cooked tempeh provides 15.3 grams of protein. (19)

12. Beans

Be it black, white, or kidney, beans are a source of vegetarian protein making them a great way to add protein to a salad. Whether you want to make them the base of the salad or a topping to one, beans add a much-need boost of protein and fiber to any meal. Although cooking beans from scratch is a much more economical choice, canned beans are equally as nutritious as dry beans and can help to save you a lot of time in the kitchen.

Nutrition: A 3/4-cup serving of cooked black beans provides 11.4 grams of protein. (20)

13. Lentils

Much like beans, lentils are a good source of plant-based protein and fiber and come in a wide variety of types and colors. Although they can be used as a topping to a leafy green salad, lentils work particularly well in a make-ahead salad as they can last for days dressed in the fridge. When adding lentils to a salad it’s best to cook them al dente to ensure they still have a little bite to them to avoid a mushy salad topping.

Nutrition: A 3/4-cup serving of cooked lentils provides 13.4 grams of protein. (21)

14. Chickpeas

Along with beans and lentils, chickpeas are a member of the legume family and a source of vegetarian protein and fiber. Albeit their overall protein content is low compared to their carbohydrate content, every little bit counts. Although often consumed cold in salads, chickpeas can easily be toasted or baked to create a crispy and crunchy protein topping for a salad.

Nutrition: A 3/4-cup serving of cooked chickpeas provides 10.9 grams of protein. (22)

15. Whole Grains

Compared to animal proteins, whole grains are not a substantial source of protein or a complete protein, however, remain a good option for vegetarians or individuals following a plant-based diet. Of all whole grains, the ancient grains, specifically Kamut, teff, and quinoa, contain the highest levels of protein per serving. (23) Much like beans, lentils, and chickpeas, whole grains work well as a topping or a base to add protein to a salad.

Nutrition: A 3/4-cup serving of cooked Kamut provides 8.3 grams of protein. (24)

16. Cheese

No salad is complete without a topping of cheese! Whether you choose to make it the star of the show, like in a grilled halloumi salad or burrata salad, or a condiment paired with other sources of protein, cheese is a great way to add protein to a salad. Gram per gram, cheddar cheese, goat cheese, Gruyere, Monterey Jack, and Swiss are the highest protein options. (25) Although non-dairy cheese is a great alternative for individuals with allergies or following a plant-based diet, they do not provide the same amount of protein as a traditional cow or goat milk cheese.

Nutrition: A 1-ounce serving of cheddar cheese provides 7.0 grams of protein. (26)

17. Nuts and Seeds

Although primarily sources of fat, nuts, and seeds do contain moderate amounts of protein and can be used to add protein to a salad. Comparatively speaking, peanuts, almonds, pistachios, hemp seeds, and sunflower seeds tend to be the highest protein options. (27) To help mitigate excessive calorie intake, nuts and seeds are best paired with other sources of animal protein or vegetarian protein when adding protein to a salad, as they are rich sources of healthy fats and when consumed in excess can quickly increase calorie intake.

Nutrition: A 1-ounce serving of dry roasted peanuts provides 4.8 grams of protein. (28)

The Bottom Line

Be it steak, chicken, fish, eggs, cheese, beans, or lentils, there are plenty of ways to add protein to a salad. Including protein in a salad can help to create a well-balanced meal and regular protein intake has been shown to support weight loss, increase muscle mass and strength, curb hunger, speed up recovery after exercise, and help individuals maintain a healthy weight.

Spinach Feta Turkey Burgers

Published on August 29, 2021 by Stephanie Kay

Tired of plain old turkey burgers? Give these spinach and feta turkey burgers a try! Made with spinach, feta cheese, ground turkey, and topped with a tangy yogurt sauce; these turkey burgers are filled with Greek flavors and are a healthy high-protein meal that works well for lunch or dinner any time of the year.

Greek Spinach Feta Turkey Burger

 

Although I used fresh spinach in this recipe, you can certainly use frozen spinach if you like. There is no need to cook or reheat the frozen spinach before adding it to the burger, simply thaw the spinach and strain and squeeze as much water excess water out of the spinach as possible before adding it to the ground turkey. Once grilled, the burgers can be served on a bun, in a lettuce wrap, or on top of your favorite salad for a high-protein and well-balanced meal.

More Healthy Burger Recipes:

  • Greek Chicken Burgers
  • Salmon Burgers
  • Jalapeno Lime Chicken Burgers

 

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Greek Spinach Feta Turkey Burger

Spinach Feta Turkey Burgers

Author: Stephanie Kay

Healthy turkey burgers! Made with spinach, feta cheese, and topped with tzatziki-style yogurt sauce, these spinach feta turkey burgers are full of Greek flavours.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 15 minutes
  • Total Time: 25 minutes
  • Yield: 4 burgers 1x
  • Category: Main
  • Method: Grilled
  • Cuisine: Greek
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Ingredients

Turkey Burgers:

  • 1 lb. ground turkey
  • 1 tablespoon olive oil
  • 1/4 cup red onion, minced
  • 1 clove garlic, minced
  • 2 cups spinach, roughly chopped
  • 1/4 cup feta cheese, crumbled
  • Salt
  • Pepper

Yogurt Sauce (optional):

  • 1/4 cup Greek yogurt, plain
  • 2 tablespoons parsley, finely chopped
  • Salt
  • Pepper

To Serve:

  • Burger buns
  • Lettuce
  • Red onion, thinly sliced
  • Cucumber, thinly sliced

Instructions

  1. In a medium pan on medium heat, warm olive oil. Add red onion and cook for 2-3 minutes until tender, then add garlic and cook for an additional minute until fragrant. Finally, add chopped spinach and a pinch of salt and cook until spinach is wilted and tender. Remove from the heat and set aside, allow to cool slightly. (Although you can add these ingredients to the burgers raw, cooking them lightly prior to mixing them with the ground turkey helps to enhance the flavour and texture.)
  2. In a large bowl, add ground turkey and red onion, garlic and spinach mixture, crumbled feta, a pinch of salt, and pepper. Using your hands, mix the ingredients until well combined, and then divide and shape into 4 evenly sized burger patties.
  3. Heat a grill or grill pan to medium-high heat, then add patties and cook for 5-6 minutes per side until cooked through to an internal temperature of 165ºF.
  4. While the burgers are cooking, prepare the yogurt sauce. Add the Greek yogurt, parsley, salt, and pepper to a small bowl or jar and stir until well combined. Set aside.
  5. Once the burgers are cooked, remove them from the grill and assemble them on buns with yogurt sauce and toppings of your choice.
  6. Any leftover burger patties can be stored in an airtight container in the fridge for up to 5 days.

Nutrition

  • Serving Size: 1 burger patty
  • Calories: 207 calories
  • Sugar: 1 gram
  • Fat: 12 grams
  • Carbohydrates: 2 grams
  • Fiber: 0 grams
  • Protein: 23 grams

Keywords: Greek, ground turkey, feta cheese, tzatziki sauce

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Fiesta Chicken Rice Bowls

Published on August 26, 2021 by Stephanie Kay

Looking for a quick and easy meal prep idea? Look no further than these fiesta chicken rice bowls. Made with chicken, rice, bell peppers, and Mexican spices, these fajita-inspired chicken rice bowls are a well-balanced meal packed full of protein, carbohydrates, and vegetables.

Mexican Chicken Rice Bowls

I used white rice in these chicken and rice bowls, however, you could certainly use brown rice if you prefer. Although brown rice is often touted as being the healthier option, the difference between white rice and brown rice is minimal and it’s truly more about preference. Plus, you can easily cut down on time and ingredients by using a pre-made or store-bought Mexican spice blend or fajita seasoning instead of the chili powder, cumin, paprika, and coriander blend I’ve recommended.

More Healthy Chicken and Rice Recipes:

  • Sticky Chicken Meal Prep Bowls
  • Chicken and Rice Soup
  • Oven-Baked Chicken and Rice Pilaf
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Mexican Chicken Rice Bowls

Fiesta Chicken Rice Bowls

Author: Stephanie Kay

These fajita-inspired chicken rice bowls are filled with Mexican flavours and are a well-balanced combination of carbohydrates, protein, and vegetables.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Yield: 4 bowls 1x
  • Category: Mains
  • Method: Baked
  • Cuisine: Mexican
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Ingredients

  • 2 chicken breasts or 4 chicken thighs, boneless and skinless, sliced or cubed
  • 1 red bell pepper, cubed
  • 1 green bell pepper, cubed
  • 1 yellow bell pepper, cubed
  • 1 red onion, sliced or cubed
  • 2 tablespoons olive oil
  • 2 teaspoons chili powder
  • 1 1⁄2 teaspoons cumin
  • 1 teaspoon paprika
  • 1⁄2 teaspoon coriander
  • 1⁄4 teaspoon salt
  • 1 cup white rice, dry
  • 1 handful cilantro, roughly chopped
  • 1 lime, cut into wedges
  • Avocado, sliced, to serve
  • Salsa, to serve

Instructions

  1. Preheat the oven to 400°F.
  2. In a pot, combine the rice with 2 cups of water and a pinch of sea salt. Bring to a boil, then reduce to a simmer, and allow to cook covered for 15 minutes or until it can be fluffed with a fork.
  3. On a large baking sheet, add sliced chicken, bell peppers, and red onion.  Drizzle olive oil and sprinkle chilli powder, cumin, paprika, coriander, and salt across the chicken and vegetables.
  4. Using thongs, or your hands, toss the chicken and vegetables in the spices to ensure everything is well coated.
  5. Transfer the baking sheet to the oven and cook for 20 minutes or until chicken is cooked through and vegetables are tender.
  6. Once everything is cooked, divide the rice and chicken mixture across 4 containers evenly. Top each serving with a wedge of lime, fresh coriander, avocado and salsa to your liking.
  7. Once prepared, the chicken rice bowls can be stored in airtight containers in the fridge for up to 5 days.

Nutrition

  • Serving Size: 1 bowl
  • Calories: 382 calories
  • Sugar: 4 grams
  • Fat: 10 grams
  • Carbohydrates: 48 grams
  • Fiber: 4 grams
  • Protein: 24 grams

Keywords: healthy, fajita, easy, meal prep

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Almond Milk vs. Cow Milk: Which is Healthier?

Published on August 24, 2021 by Stephanie Kay

Confused about milk options? You are certainly not alone. With plant-based diets growing in popularity, the demand and interest for almond milk have risen dramatically, while the demand for cow’s milk has decreased in the past several years. But is almond milk actually a good choice? And which one is healthier? Here is the nutritional breakdown of almond milk vs. cow milk.

Almond Milk vs. Cow Milk: Which is Healthier?

What’s the difference between almond milk and cow milk?

Although they share a similar name, almond milk and cow milk are quite different in nature. Cow’s milk is a nutrient-rich liquid produced by the mammary glands of dairy cattle, while almond milk is an imitation milk made by blending water with almonds and straining the mixture to remove the solids and create a liquid. Cow’s milk is available in different formats including whole milk, 2% milk, 1% milk, skim milk, and lactose-free milk, while almond milk is available in unsweetened, sweetened, and flavored varieties. Historically speaking, cow’s milk and dairy products have been consumed across various cultures, while almond milk and other plant-based milks have been more recently introduced in Western culture as alternatives for individuals who can not consume cow’s milk for health reasons and/or choose not to consume it for personal reasons.

Almond Milk vs. Cow Milk Nutrition

Nutritionally speaking, almond milk is low in calories, carbohydrates, protein, and fat, while cow’s milk is a moderate source of calories, and a good source of protein, fats, and carbohydrates. Here is a comparison of 1 cup of unsweetened almond milk vs. cow milk. (1)(2)

NUTRITION PER 1 cup ALMOND MILK2% COW MILK
Calories40 calories122 calories
Protein1.0 grams8.1 grams
Fat3.0 grams4.8 grams
Carbohydrate2.0 grams12.3 grams
Fiber1.0 grams0.0 grams
Sugar 0.4 grams12.3 grams
  • CALORIES: A 1-cup serving of unsweetened almond milk contains 40 calories, while a 1-cup serving of 2% cow milk contains 122 calories, making almond milk the lower-calorie option. The difference in calories between almond milk and cow’s milk is due to the limited amount of protein, carbohydrates, and fat in almond milk as it is primarily made of water.  However, cow’s milk is also available in 1% milk and 0% milk, which contain 102 and 83 calories respectively, making them lower-calorie options compared to 2% cow’s milk.
  • PROTEIN: Cow’s milk is a natural source of high-quality protein, while almond milk contains a very small amount of protein. A 1-cup serving of 2% cow milk contains 8.1 grams of protein, while a 1-cup serving of unsweetened almond milk 1.0 grams of protein. Cow’s milk also contains all 9 essential amino acids, and approximately 80% of the protein is casein protein, while the other 20% of whey protein. (3) Both casein and whey protein have been shown to contain bioactive peptides and provide numerous health benefits including benefits to the immune system, increased absorption of minerals, lowering blood pressure, and growing and maintaining muscle tissues. (4)(5)(6)
  • FAT: Although almonds themselves are a good source of healthy fat, very little of their fat content makes it into the beverage format. A 1-cup serving of unsweetened almond milk contains 3.0 grams of fat, while a 1-cup serving of 2% cow milk contains 4.8 grams of fat. Although some of the fat content in almond milk comes from almonds, almond milk often contains added vegetable oils, which contribute to its fat content, but the amount will vary by brand. Cow’s milk is available in varying fat levels, including 3.25%, 2%, 1%, and 0%, and, therefore, the exact fat content will vary based on format. Cow’s milk fat contains approximately 65% saturated fat, 30% monounsaturated fat, and 5% polyunsaturated fatty acids. (7)
  • CARBOHYDRATES: Cow’s milk is a natural source of carbohydrates, specifically simple carbohydrates in the form of sugar, predominately lactose with trace amounts of monosaccharides and oligosaccharides. (8) A 1-cup serving of 2% cow milk contains 12.3 grams of carbohydrates, while a 1-cup serving of unsweetened almond milk 2.0 grams of carbohydrates.
  • FIBRE: Neither almond milk nor cow milk is a substantial source of fiber. A 1-cup serving of 2% cow milk contains 0.0 grams of fiber, while a 1-cup serving of unsweetened almond milk 1.0 grams of fiber, however, the fiber levels of almond milk can differ by brand.
  • SUGAR: Cow’s milk is a source of natural sugars, primarily in the form of lactose. A 1-cup serving of 2% cow milk contains 12.3 grams of sugar, while a 1-cup serving of unsweetened almond milk 0.4 grams of sugar. While unsweetened almond milk contains very low levels of natural sugar, sweetened and flavored versions of almond milk contain often contain higher levels of added sugar.
  • VITAMINS & MINERALS: Cow’s milk is a rich source of numerous vitamins and minerals. A 1-cup serving of 2% milk contains a substantial amount of vitamin A, vitamin B12, vitamin B6, riboflavin, niacin, thiamine, pantothenic acid, vitamin D, calcium, magnesium, phosphorus, potassium, zinc, and selenium. (2) The loss of fat in 1% and 0% milk does reduce the content of fat-soluble vitamins A, D, E, and K, which are therefore often fortified. (9) Conversely, almond milk is primarily made of water and, therefore, contains very limited vitamins and minerals. Most almond milk brands are enriched with vitamin A, vitamin D, and calcium.

Other Factors to Consider

Ingredients

Cow’s milk is a whole food that only contains milk. Although some varieties of milk contain added vitamins and minerals, cow’s milk does not contain additional ingredients in the form of additives or preservatives. On the contrary, almond milk is a form of minimally processed food given almonds do not grow in liquid format, require production, and almond milk contains additives in the form of preservatives, emulsifiers, and stabilizers. Although homemade almond milk is made by soaking and blending almonds with water and then straining the mixture to remove the solids until only the liquid remains, store-bought almond milk often contains additives such as gellan gum, sunflower lecithin, locust bean gum, ascorbic acid, and/or natural flavor. (10)(11)(12)

Nutrients

Cow’s milk is one of the most nutrient-dense foods on the planet. Not only does it contain a good balance of carbohydrates, protein, and fat, but also a good source of naturally occurring vitamins and minerals. Conversely, given almond milk’s primary ingredient is water, it contains a very limited amount of all macronutrients, and most of the micronutrients in almond milk are fortified.

Allergies and Intolerances

Cow’s milk is one of the leading causes of allergic food reactions in children; with 2-3% of U.S. children under the age of 5 are allergic to dairy milk. (13) For this reason, non-dairy beverages such as almond milk have become substitutes to conventional dairy products such as milk, yogurt, and cheese. While some individuals have a milk allergy; a reaction of the body’s immune system to the proteins found in dairy which triggers a variety of symptoms, other individuals suffer from lactose intolerance; a bodily reaction to the natural sugar (lactose) found in milk due to a lack of the enzyme lactase required to breakdown lactose, however, this does not involve the immune system. (14) For those suffering from lactose intolerance, lactose-free cow’s milk and dairy products are widely available. For those with almond or tree nut allergies, cow’s milk may be the better option.

Calories and Weight Loss

Given almond milk is primarily made of water, it contains fewer calories than cow’s milk, which is a rich source of naturally occurring sugars, healthy fats, and protein. For those concerned about weight loss or reducing calories, almond milk may be a lower-calorie substitute for cow’s milk. Alternatively, 0% or 1% cow’s milk and dairy products can also help to support calorie reduction. With that being said, whole milk and 2% milk can support a goal of weight loss, assuming that total calorie intake is controlled for and their consumption supports a calorie deficit. (15) For those looking to gain weight, cow’s milk, especially the higher-fat versions, may be a more efficient way to boost calorie intake.

Overall, almond milk and cow milk both have pros and cons depending on the individual, their diet, health goals, nutritional needs, and personal preferences.

So, almond milk vs. cow milk: which one is healthier?

Cow’s milk is one of the original superfoods and is one of the most nutrient-dense foods on the planet. With a natural balance of carbohydrates, protein, and fats, as well as over 15 essential nutrients, cow milk is an incredibly healthy choice. For those who cannot consume or choose not to consume cow’s milk, almond milk is a good plant-based alternative. Compared to cow’s milk, almond milk is lower in protein, fat and carbohydrates, and micronutrients, largely due to the fact that water is the primary ingredient.

The Bottom Line

Although often compared, cow’s milk and almond milk are very different foods. Cow’s milk is a natural source of carbohydrates, protein, fats, vitamins, and minerals, while almond milk is a water-based and fortified alternative for those who cannot consume dairy products. For those opting for almond milk, it is best to read the ingredients and opt for varieties with minimal added sugar and natural ingredients.

Peach Oatmeal Muffins

Published on August 22, 2021 by Stephanie Kay

Light and fluffy, and filled with fresh peaches and rolled oats, these healthy peach oatmeal muffins are a family-friendly recipe that works well as a simple breakfast or healthy snack.

 

Tender, juicy, and bursting with flavour, peaches are my favourite summer fruit. Not only are they absolutely delicious, but peaches are also a great source of carbohydrates, fibre, vitamins and minerals, making them a nutritious snack or great addition to any baked good, like these peach oatmeal muffins. Although you can technically use canned peaches in this recipe, fresh peaches provide a delicate texture and flavour you just can’t get from the canned variety, and they are a perfect way to showcase this fluffy, furry and flavourful seasonal fruit.

 

Healthy Peach Muffins

Healthy Peach Muffins

These peach muffins call for quick-cooking or rolled oats, however, I suggest quick-cooking oats because I think they provide a softer and moister texture. And you can certainly use whole wheat flour instead of all-purpose if you wanted to add an extra boost of fibre. Regardless of what route you go, the fresh peaches are sure to add the perfect touch of natural sweetness and moisture to these peach oatmeal muffins.

More Healthy Muffin Recipes:

  • Apple Carrot Muffins
  • Banana Blueberry Muffins
  • Blueberry Oatmeal Muffins

 

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Peach Oatmeal Muffins

Author: Stephanie Kay

Healthy peach muffins! Made with fresh peaches and rolled oats, these peach oatmeal muffins are a healthy and delicious treat.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 30 minutes
  • Total Time: 40 minutes
  • Yield: 12 muffins 1x
  • Category: Snack
  • Method: Baked
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Ingredients

  • 1 1/4 cups all-purpose flour
  • 3/4 cups oats, quick-cooking or rolled
  • 1 teaspoon baking soda
  • 1 teaspoon baking powder
  • 1/2 teaspoon salt
  • 4 tablespoons butter, melted
  • 1/3 cup brown sugar
  • 1/3 cup white sugar
  • 1 teaspoon vanilla extract
  • 1 egg
  • 3/4 cup sour cream
  • 1/2 cup milk
  • 1 1/2 cups peaches, chopped into bite-size pieces

Instructions

  1. Preheat the oven to 350°F and lightly grease a 12-cup muffin tin with butter.
  2. In a medium bowl, combine the flour, oats, baking soda, baking powder, and salt, and whisk to combine.
  3. In a large bowl, add the melted butter and sugar and beat or whisk until well combined. Add vanilla, egg, milk, and sour cream and beat or whisk again to combine.
  4. Transfer the flour mixture into the large bowl with the wet mixture and gently mix to combine. Add the chopped peaches and gently fold them into the batter.
  5. Spoon the batter into the muffin cups, dividing it evenly to make 12 muffins. (If desired, thinly slice an additional peach and add a slice on top of each muffin cup.)
  6. Transfer the muffin tin to the oven and bake for 30-35 minutes until a toothpick inserted into a muffin comes out clean.
  7. Once baked, allow to cool slightly, then transfer the muffins to a cooling rack and allow to cool to room temperature.
  8. The muffins can be served immediately, stored in an airtight container in the fridge for 5 days, or frozen for up to 3 months.

Nutrition

  • Serving Size: 1 muffin
  • Calories: 152 calories
  • Sugar: 13 grams
  • Fat: 6 grams
  • Carbohydrates: 28 grams
  • Fiber: 2 grams
  • Protein: 4 grams

Keywords: healthy, oatmeal, fresh peaches, sour cream

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Creamy Buckwheat Porridge

Published on August 19, 2021 by Stephanie Kay

Made with buckwheat groats, cardamom, almond butter, and dates, this warm and creamy buckwheat porridge is a hearty and healthy breakfast. Plus, the use of buckwheat and almond milk makes this recipe gluten-free, dairy-free, and vegan for everyone to enjoy!

Creamy Buckwheat Porridge

 

Although I used almond milk in this recipe, you can certainly use any plant-based or non-dairy milk that you like; oat milk and cashew milk would work particularly well. I opted to blend the buckwheat groats prior to cooking to create a rich and creamy texture, however, you can also cook them whole for a chunkier and heartier porridge if you like.

More Healthy Buckwheat Recipes:

  • Blender Buckwheat Pancakes
  • Raw Overnight Buckwheat Porridge

 

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Creamy Buckwheat Porridge

Creamy Buckwheat Porridge

Author: Stephanie Kay

If you are a fan of oatmeal for breakfast, I highly suggest that you give this warm buckwheat porridge a try. Not only is it just as easy to prepare, but once blended it has a rich and creamy porridge-like texture.

  • Author: Stephanie Kay
  • Prep Time: 5 minutes
  • Cook Time: 5 minutes
  • Total Time: 10 minutes
  • Yield: 1 serving 1x
  • Category: Breakfast
  • Method: Blender & Stovetop
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Ingredients

  • 1/2 cup buckwheat groats, raw
  • 1/2 cup almond milk
  • 1/4 teaspoon vanilla extract
  • 1/4 teaspoon cardamom, ground
  • 1 tablespoon almond butter
  • 1 Medjool dates, pitted
  • Salt

Instructions

  1. In a bowl, cover buckwheat groats with water and soak overnight or for at least 2 hours. In the morning, or when soaked, strain water and rinse well.
  2. Place the strained buckwheat groats into a blender and blitz a few times to help break them down.
  3. Add milk, vanilla extract, ground cardamom, almond butter, pitted date, and a pinch of salt to the blender and process the mixture until a creamy and smooth consistency forms.
  4. Add the mixture to a saucepan on low-medium heat and cook for about 2-3  minutes, stirring occasionally, to help the mixture warm and thicken. If you find the mixture too thick, add an additional splash of almond milk until the desired consistency is reached.
  5. Once heated, transfer the buckwheat to a bowl and serve as is or add toppings of your choice.

Nutrition

  • Serving Size: 1 bowl
  • Calories: 472 calories
  • Sugar: 17 grams
  • Fat: 13 grams
  • Carbohydrates: 84 grams
  • Fiber: 12 grams
  • Protein: 14 grams

Keywords: buckwheat groats, soaked, creamy

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Lemon Paprika Chicken

Published on August 15, 2021 by Stephanie Kay

Ready in under 30 minutes, this lemon paprika chicken marinade is perfect for a healthy weeknight meal. The simple combination of ingredients easily creates a moist, tender, and juicy chicken dish the whole family is sure to love.

Baked Lemon Paprika Chicken

 

I used smoked paprika in this recipe because I think it adds an extra depth of flavour, however, you could certainly use sweet or spicy paprika if you prefer. Although it will alter the flavour slightly, this recipe will still create a delicious and tender chicken breast ready to serve with some fluffy rice and roasted vegetables for a simple and well-balanced meal.

More Baked Chicken Breast Recipes:

  • Curried Honey Mustard Chicken
  • Greek Chicken Tray Bake
  • Sheet Pan Chicken Bruschetta

 

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Baked Lemon Paprika Chicken

Lemon Paprika Chicken

Author: Stephanie Kay

This lemon paprika chicken marinade is perfect for a quick and easy baked chicken dinner. Although this recipe calls for chicken breasts, you could certainly use chicken thighs or chicken legs if you prefer.

  • Author: Stephanie Kay
  • Prep Time: 5 minutes
  • Cook Time: 20 minutes
  • Total Time: 25 minutes
  • Yield: 4 servings 1x
  • Category: Main
  • Method: Baked
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Ingredients

  • 4 chicken breasts
  • 3 tablespoons olive oil
  • 1 lemon, juiced
  • 1 teaspoon honey
  • 1 tablespoon smoked paprika
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon salt

Instructions

  1. Preheat the oven to 400°F.
  2. In a large bowl, add the olive oil, lemon juice, honey, smoked paprika, garlic powder, and salt, and whisk until well combined.
  3. Add the chicken breast to the bowl and, using tongs or your hands, turn the chicken breasts in the marinade until well coated. If time permits, allow the chicken to sit in the marinade for 30 minutes. This will allow for better flavour, however, it is not necessary.
  4. Transfer the chicken breasts to a baking dish, pouring any excess marinade over the chicken in the baking dish, and then transfer the dish to the oven and bake the chicken for 20-25 minutes, or until the thickest part of the chicken breast reaches 165°F.
  5. Once cooked, remove the chicken from the oven and allow to rest for at least 5 minutes before serving. This will help to ensure the chicken breasts remain moist and the juices do not run when sliced.
  6. Once cooled, the chicken can be served immediately or stored in an airtight container for up to 5 days.

Nutrition

  • Serving Size: 4oz chicken breast
  • Calories: 240 calories
  • Sugar: 2 grams
  • Fat: 14 grams
  • Carbohydrates: 4 grams
  • Fiber: 0 grams
  • Protein: 26 grams

Keywords: chicken breast, smoked paprika, easy, baked

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Chocolate Almond Nice Cream

Published on August 12, 2021 by Stephanie Kay

Made with frozen banana, salty almond butter, and rich cocoa powder, this chocolate almond nice cream is a naturally sweetened and healthy treat. Plus, made with only 4 ingredients and ready in less than 5 minutes, this healthy nice cream recipe is quick and easy to make, making it a great way to satisfy a sweet tooth in a pinch.

 

Allow me to be clear, traditional ice cream can 100% be included in any healthy diet. In fact, I eat ice cream all of the time myself! However, if you’re looking to create a little balance, cut back on your sugar intake, or use up ripe bananas, nice cream is a great way to do it. Simply slice the bananas, freeze them, and then add them to a blender with a bit of almond butter and cocoa powder and you’ve got a rich and creamy ready-to-serve treat.

More Healthy Nice Cream Recipes:

  • Chocolate Peanut Butter Nice Cream

 

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Chocolate Almond Nice Cream

Author: Stephanie Kay

Made with only 4 ingredients, this chocolate almond nice cream is a delicious, sweet, and healthy treat. This recipe serves one, however, it can easily be doubled, tripled, or quadrupled to create multiple servings.

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

  • 1 banana, sliced and frozen
  • 1 tablespoon almond butter
  • 1 tablespoon cocoa powder
  • 1/4 cup milk or almond milk

Instructions

  1. In a blender or small food processor, add the frozen sliced banana, almond butter, and cocoa powder, and pulse gently to combine.
  2. As needed, add milk in batches, you’re looking for a soft-serve ice cream consistency, thick enough to eat with a spoon.
  3. Once blended, transfer the nice cream into a small bowl and sprinkle with toppings of your choice.

Nutrition

  • Serving Size: 1 serving
  • Calories: 225 calories
  • Sugar: 15 grams
  • Fat: 11 grams
  • Carbohydrates: 34 grams
  • Fiber: 6 grams
  • Protein: 6 grams

Keywords: healthy, banana

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What Are Ancient Grains?

Published on August 10, 2021 by Stephanie Kay

In recent years, ancient grains have risen in popularity in Western culture and are often touted as being healthier alternatives to modern whole grains, but is it true? Here is a complete breakdown of the different grain varieties, their health benefits, and how to use them.

What Are Ancient Grains?

What are ancient grains?

Although there is no actual definition, the term ancient grains is generally used to describe a group of whole grains that have been largely unchanged over the last several hundred years. Unlike modern grains such as wheat, corn, and rice, which are constantly bred and changed, ancient grains have never been processed through hybridization or selective breeding, meaning, they are very similar to those consumed by ancestors or “ancient” populations thousands of years ago.

Ancient grains commonly include whole grains, such as spelt, barley, and millet, as well as pseudocereals, such as quinoa, buckwheat, and amaranth. Although modern wheat, which has been altered through hybridization, is not classified as an ancient grain, the wheat varieties einkorn, farro, Kamut (Khorasan wheat), and spelt remain relatively untouched and therefore are. Moreover, heirloom varieties of rice and corn, such as black rice, wild rice, and blue corn, are also considered ancient grains.

Overall, the term “ancient grains” is used as a marketing term by food manufacturers to promote grains that have been largely ignored by Western cultures and palates until recently.

List of Ancient Grains

While there is not exactly a fixed list, some of the more common ancient grains include (1):

  • Amaranth
  • Barley
  • Black Rice
  • Blue Corn
  • Buckwheat
  • Bulgur
  • Einkorn
  • Farro
  • Freekeh
  • Kamut
  • Millet
  • Quinoa
  • Sorghum
  • Spelt
  • Teff
  • Wild Rice

Amaranth is classified as a pseudocereal that is naturally gluten-free and rich in protein, fiber, micronutrients, and antioxidants. (2) It has an earthy taste and nutty texture and can easily be used in the place of rice, in salads, soups, or stews.

Barley is a cereal grain and a member of the grass family. Barley is one of the world’s earliest cultivated grains and provides fiber, vitamins, and minerals. (3) Barley is sold in hulled and pearled formats and, with a chewy texture and nutty flavor, can be used to make risottos, soups, stews, and salads.

Buckwheat is also classified as a pseudocereal. Whole buckwheat, also known as buckwheat groats, makes a wonderful porridge, while its flour is commonly used to make noodles, pancakes, crackers, and bread.

Einkorn, farro, Kamut, and spelt are varieties of wheat, often known as ancient wheat, that are untouched compared to modern wheat. Whole kernels or berries of these wheat grains can be used to make grain salads, added to soups or stews, while their flours are can be used in baking.

Bulgur and freekeh are not actual grains; rather, they are forms of processed cracked wheat. Although traditionally made of ancient wheat grains, bulgur and freekeh are more commonly made from modern durum wheat. (4) Both bulgur and freekeh make great additions to salads, side dishes, and pilafs.

Millet is a small, round ancient grain that is part of the grass family along with sorghum and teff. All three are good sources of fiber, vitamins, and minerals, and are naturally gluten-free. Millet, sorghum, and teff can all be sure to make porridge, salads, soups, stews, and baked goods such as pancakes, loaves, and bread.

Quinoa is a flowering plant in the amaranth family, technically a seed, that is classified as a pseudocereal. Quinoa is a naturally gluten-free grain, with vitamins, minerals, and plant compounds, as well as antioxidants, and works well in porridge, salads, soups, stews, and casseroles, or as a simple side dish or pilaf.

Benefits of Ancient Grains

Like all whole grains, ancient grains are food sources of complex carbohydrates, fiber, vitamins, and minerals. Many grains also contain healthy fats and moderate levels of vegetarian protein. Although the exact health benefits are unique to each variety, overall, some research suggests that individuals who regularly consume whole grains have a lower risk of heart disease, stroke, diabetes, and some cancers. (5)(6) The fiber-rich nature of these grains can also aid with digestion and may support overall gut health.

Are ancient grains healthy?

Ancient grains are certainly more nutritious than refined grains or processed grain products; however, they are equally as nutritious as all whole grains. Be it oats, barley, quinoa, or farro, all whole grains, ancient or not, have a place in a healthy diet. Although these grains have risen in popularity due to their “exotic” nature, more common whole grains such as rice, brown rice, oats, and wheat offer the same health benefits at a fraction of the cost.

The Bottom Line

Ancient grains is a term used to describe whole grains and pseudocereals that have never been processed through hybridization or selective breeding. Some of the most popular ancient grains include amaranth, barley, buckwheat, farro, millet, and quinoa, all of which are good sources of fiber, vitamins, and minerals. The regular consumption of whole grains has been linked to numerous health benefits including improved blood sugar, reduced inflammation, as well as lower risks of diabetes, heart disease, and cancer.

Wild Rice Salad

Published on August 8, 2021 by Stephanie Kay

Made with wild rice, radishes, snap peas, celery, and fresh herbs, and covered in a lemon-garlic dressing, this wild rice salad is filled with texture, colors, and flavor, and works well as light vegetarian lunch or simple side dish to any grilled meat.

Wild Rice Salad with Radish and Snap Peas

 

Although this recipe calls for wild rice, you can certainly make it with any type of rice that you enjoy; white, brown, red, or black rice would all work equally well. Not to mention, this recipe is a great way to use up any leftover rice you have in the fridge; just chop some veggies, add the dressing, and you’ve got a cold wild rice salad ready to go in minutes.

More Healthy Salad Recipes:

  • Farro Salad with Feta and Arugula
  • Mediterranean Couscous Salad
  • Three Bean Salad

 

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Wild Rice Salad with Radishes and Snap Peas

Wild Rice Salad

Author: Stephanie Kay

A quick and easy wild rice salad! Filled with radishes, snap peas, fresh herbs and covered in a lemon-garlic dressing, this cold wild rice salad serves 2 to 3 as a main course or 4 to 6 as a side dish.

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

  • 1 cup wild rice, dry
  • 8 radishes, halved and thinly sliced
  • 1 1/2 cups snap peas, thinly sliced
  • 3 stalks celery, thinly sliced
  • 1/2 cup parsley, finely chopped
  • 2 tablespoons dill, finely chopped
  • 4 tablespoons olive oil
  • 1 lemon, juiced
  • 1 clove garlic, minced
  • Salt
  • Pepper

Instructions

  1. Fill a medium saucepan with water, bring to a boil, add the rice, lower the heat, and simmer uncovered for about 40 minutes, or according to package directions, until the rice is tender but pleasantly chewy. Once cooked, strain to remove excess water, rinse with cold water to stop the cooking process, and then transfer it to a bowl to cool completely.
  2. While the rice is cooking, in a small bowl or jar, combine the olive oil, lemon juice, garlic, and a pinch of salt and pepper and mix until well combined.
  3. Once the rice has cooled, add the sliced radish, snap peas, and celery to the bowl with the rice and mix to combine. Add the chopped parsley and dill and toss again to combine.
  4. Drizzle the rice mixture with the dressing and toss until well combined, and season with a generous sprinkle of salt and pepper to taste.
  5. This wild rice salad can be served immediately or stored in an airtight container in the fridge for up to 3 days.

Nutrition

  • Serving Size: 1 serving
  • Calories: 313 calories
  • Sugar: 4 grams
  • Fat: 15 grams
  • Carbohydrates: 41 grams
  • Fiber: 5 grams
  • Protein: 9 grams

Keywords: cold

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Cottage Cheese Pancakes

Published on August 5, 2021 by Stephanie Kay

Cottage cheese might not be the first ingredient that comes to mind when you think of pancakes but it is a delicious and welcomed addition to this classic breakfast dish. Crispy on the outside, fluffy on the inside, and packed full of protein, these cottage cheese pancakes are a quick and easy breakfast you can enjoy any day of the week.

Healthy Cottage Cheese Pancakes

 

I made these pancakes with all-purpose flour, however, you could easily make them with whole wheat flour, oat flour, or quick-cooking oats if you wanted to increase the fibre content a little bit. These cottage cheese pancakes also store really well in the fridge so they are perfect as a meal prep idea for quick and easy weekday breakfasts.

More Healthy Pancake Recipes:

  • Blueberry Yogurt Pancakes
  • Lemon Ricotta Pancakes
  • Banana Oatmeal Pancakes

 

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Healthy Cottage Cheese Pancakes

Cottage Cheese Pancakes

Author: Stephanie Kay

Crispy on the outside and fluffy on the inside, these cottage cheese pancakes are a quick and easy breakfast you can enjoy any day of the week.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 10 minutes
  • Total Time: 20 minutes
  • Yield: 8 pancakes 1x
  • Category: Breakfast
  • Method: Stovetop
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Ingredients

  • 1 cup cottage cheese
  • 2 eggs, whisked
  • 2 tablespoons butter, melted
  • 1/2 teaspoon vanilla extract
  • 1 cup all-purpose flour
  • 2 tablespoons sugar
  • 1 teaspoon baking powder
  • 1/4 teaspoon salt
  • 1/4 cup milk, plus more as needed

Instructions

  1. In a large bowl, add the wet ingredients; cottage cheese, eggs, melted butter, and vanilla extract, and stir until well combined.
  2. In a medium bowl, add the dry ingredients; flour, sugar, baking powder, and salt, and stir until well combined.
  3. Add the dry ingredients to the wet ingredients and mix until well combined. Add the milk to the mixture and mix again to combine. If you find the mixture too thick, add another splash or two of milk as needed to help thin it out.
  4. Heat a griddle or pan to medium heat, add a knob of butter, and allow to melt.  Working in batches, add a 1/4 cup of the batter to the griddle or pan and cook until golden brown, roughly 1-2 minutes per side.
  5. Continue this process until all of the batter is done. You can store the cooked pancakes in the oven at 200°F to keep them warm.
  6. Once complete, serve the pancakes with berries of your choice and/or a drizzle of maple syrup.

Nutrition

  • Serving Size: 1 pancake
  • Calories: 140 calories
  • Sugar: 5 grams
  • Fat: 5 grams
  • Carbohydrates: 18 grams
  • Fiber: 0 grams
  • Protein: 6 grams

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12 No-Cook Protein Sources

Published on August 3, 2021 by Stephanie Kay

Too hot to cook? Don’t feel like turning on the oven? No problem, you can enjoy these high-protein foods without cooking! These no-cook protein sources are a quick and easy way to increase your protein intake and create a well-balanced meal with minimal effort.

No-Cook Protein Sources

One of the keys to creating a balanced meal is ensuring that every meal contains a source of protein. Although, in theory, this is quite easy to do, when life gets busy or the temperature heats up, sometimes we just don’t have time or feel like roasting a whole chicken or cooking a pot beans. Fortunately, there are plenty of sources of protein that you can buy pre-cooked in the grocery store or pull out of the freezer, fridge, or pantry that require absolutely no cooking at all.

No-Cook Protein Ideas

Whether you are building a breakfast, lunch, dinner, or snack, here are 12 no-cook sources of protein that you can add to your next meal.

1. Deli Meat

Whether it’s turkey, chicken, or roast beef, deli meat and cold cuts are a great source of no-cook protein. Not only are there many different types to choose from but deli meat is an incredibly versatile source of protein that can easily be added to sandwiches, topped onto salad, or eaten on its own as a part of a simple snack-style meal. When shopping for deli meat, be sure to read the ingredients and look for less processed versions made of meat and seasonings, with a lower sodium and sugar content. A 3-ounce serving of turkey deli meat contains 15 grams of protein. (1)

2. Cottage Cheese

Although all forms of cheese contain protein, cottage cheese has a particularly high protein content. Cottage cheese works well as a simple snack or side, can be topped fruit, top onto salads or toast, or mix into dips, smoothies, or baked goods such as pancakes. Not to mention, in addition to its protein content, it’s also a great source of micronutrients including calcium, phosphorus, selenium, vitamin B12, and riboflavin. A 1/2-cup serving of 2% cottage cheese contains 15 grams of protein. (2)

3. Frozen Edamame

Edamame beans are the green, whole, immature soybeans, often referred to as soybeans vegetables. Much like other soy products, such as tofu and tempeh, edamame is a good source of vegetarian protein, as well as fiber. Edamame can be found in pods or shelled in the freezer section of all major grocery stores, similar to green peas. Since the edamame beans are already cooked and frozen, once thawed, they can be eaten on their own as a simple snack, added to stir-fry, or mixed into a salad for a quick and easy source of no-cook plant-based protein. A 1-cup serving of shelled edamame contains 12 grams of protein. (3)

4. Canned Beans

From black to white to kidney, beans are a filling and high-fiber source of vegetarian protein and a versatile ingredient that you can eat at any meal of the day. Although beans are primarily a source of carbohydrate, with an average ratio of 3:1 carb to protein, compared to other sources of carbohydrate they have the highest concentration of protein content. Beans can easily be cooked into stews, soups, pasta, or casseroles, mixed into salads, or blended directly into sauces or dips. On average, a 1-cup serving of cooked beans contains 15 grams of protein. (4)

5. Canned Tuna

Canned tuna is a pantry staple in many kitchens; it’s versatile, relatively inexpensive, and can last for long periods of time. In addition to being a good source of protein, tuna is an excellent source of healthy fats, most notably omega-3 fatty acids, and can be added to sandwiches, salads, pasta, or casseroles. Although tuna tends to be the most popular, all forms of canned fish and seafood, such as canned salmon, shellfish, and sardines, are incredibly nutrient-dense and convenient options. One can of water-packed tuna contains 39 grams of protein. (5)

6. Hard-Boiled Eggs

If you’re making them at home, they will require a little cooking, however, you can also easily find packaged and pre-cooked boiled eggs in all major grocery stores. Whether you’re adding them to a salad, a slice of toast, or a lunch box, boiled eggs are a protein and micronutrient powerhouse complete with vitamins A, D, and E, zinc, calcium, and all of the B vitamins. A serving of 2 hard-boiled eggs contains 12 grams of protein. (6)

7. Canned Chickpeas

Much like beans, chickpeas are a great source of vegetarian protein that can be used in salads, soups, stews, curries, or snacks. Also known as garbanzo beans, chickpeas are part of the legume family and, in addition to being a source of no-cook protein, are a good source of fiber and complex carbohydrates, while being moderate in calories. A 1-cup serving of cooked chickpeas contains 12 grams of protein. (7)

8. Canned Lentils

Although they are quick and easy to cook, along with beans and chickpeas, lentils are a great source of no-cook protein that is easily found cooked and canned in all major grocery stores. From red to green to brown, lentils come in many different shapes, sizes, and colors and are an inexpensive and versatile ingredient in the kitchen. Lentils can be consumed hot cooked into soups, stews, chilis, and curries, eaten cold in a salad, or blended into a dip. A 1-cup serving of cooked lentils contains 18 grams of protein. (8)

9. Smoked Salmon

Cured or smoked fish of any kind makes a wonderful addition to a salad, eggs, a sandwich, pasta dish, or snack-style lunch with crackers and cheese. Smoked salmon is made by salting the fish and then curing the flesh, with either hot or cold smoke, for one or several days to remove excess moisture from the fish. The process of smoking does not diminish the nutritional value of the salmon; it is simply a method of preservation. In addition to being high in protein, smoked salmon is an excellent source of omega-3 fatty acids and vitamin B12.  A 3-ounce serving of smoked salmon contains 16 grams of protein. (9)

10. Greek Yogurt

All yogurt, but particularly Greek yogurt, is a good source of high-quality protein. Greek yogurt is made via the same process as regular yogurt, however, once fermented the yogurt is strained to remove excess liquid whey and lactose, reducing the natural carbohydrate content and increasing the protein content, leaving behind a thicker-textured yogurt. Greek yogurt can be eaten on its own, with granola and/or fruit, mixed into muffins or baked goods, or stirred into dressing and dips. On average, a 3/4-cup serving of Greek yogurt contains 17 grams of protein. (10)

11. Jerky

Be it beef, buffalo, elk, turkey, or chicken, jerky is lean-trimmed meat that has been cut into strips and dried, cured, or smoked. The word jerky is actually derived from the Quechua word ch’arki, which means “dried, salted meat”, and the process of creating jerky is a traditional method of food preparation that was used across cultures to prevent spoilage. Generally speaking, jerky is a convenient and transportable source of no-cook protein that is high in protein and low in carbohydrates, however, not all brands are created equal, so it is best to read the ingredients to ensure that you are choosing an option made of meat, salt, and spices, with limited additives. A 3-ounce serving of beef jerky contains 28 grams of protein. (11)

12. Protein Powder

While getting protein from whole foods is certainly more ideal, protein powders are a great alternative when you are in a pinch. Protein powders are dietary supplements that are concentrated sources of protein made from powdered animal or plant sources of protein, such as dairy, eggs, rice, or peas. Depending on the exact formula, protein powders are often fortified with vitamins, minerals, and/or enzymes to increase their nutritional value as they are sometimes used as a meal replacement or substitute. Protein powder can be consumed on its own in water or milk, and added to smoothies, yogurt, oatmeal, or baked goods for a quick and easy boost of protein. On average, a 1-scoop serving of protein powder contains 20 grams of protein. (12)

The Bottom Line

Adding protein to a meal does not need to be complicated with so many no-cook protein sources to choose from. Be it tuna, Greek yogurt, or a can of beans, there are plenty of different ways to add protein to breakfast, lunch, or dinner without any cooking at all.

Turkey Lettuce Wraps

Published on August 1, 2021 by Stephanie Kay

Made with fresh lettuce leaves topped with spiced ground turkey, a zesty lime sauce, crunchy vegetables, and a sprinkle of peanuts, these Thai turkey lettuce wraps are the perfect combination of simple, fresh, and fragrant. Inspired by a traditional Thai Larb Gai recipe, these lettuce wraps can be served on their own or with a side of sticky rice as a healthy and high-protein meal.

Thai Turkey Lettuce Wraps

 

Popular in Laos and rural sections of Northeastern Thailand, Larb Gai is a light chicken salad made with fresh mint and red onion, tossed in a dressing of ground rice, lime juice, and chilies. Although a traditional Larb Gai, also spelled Laab Gai, Lahb Gai, Laap Gai, is made with ground chicken, I opted to use ground turkey in this recipe as a simple twist, and because it’s what I had in the freezer, but feel free to use whichever you have on hand. Either option will create a flavour-packed dish that works equally well as an appetizer or a light main course.

More Healthy Turkey Recipes:

  • Turkey Taco Skillet
  • White Bean Turkey Chili

 

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Thai Turkey Lettuce Wraps

Turkey Lettuce Wraps

Author: Stephanie Kay

Inspired by a traditional Thai dish called Larb Gai, these turkey lettuce wraps are delicious hot or cold and work well as a fragrant appetizer or a light main course.

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

turkey mixture:

  • 1 lb. ground turkey
  • 2 tablespoons white rice, dry
  • 2 tablespoons fish sauce
  • 1/2 tablespoon brown sugar
  • 2 limes, juiced
  • 2 tablespoons water
  • 2 tablespoons peanut or sesame oil
  • 2 cloves garlic, grated or minced
  • 1” ginger root, grated or minced
  • 1 Thai or birds eye chilli, seeded and minced
  • 1/4 cup red onion, minced
  • 1/4 cup mint, finely chopped
  • 1/4 cup cilantro, finely chopped

lettuce wraps:

  • 1 head bibb lettuce, leaves removed
  • 1 cup red cabbage, shredded or finely chopped
  • 1/2 cucumber, thinly sliced
  • 1/4 cup peanuts, roughly chopped
  • 1 lime, cut into wedges

Instructions

  1. Warm a small skillet to medium heat, add rice, and cook, stirring often, until rice is well toasted and dark brown, about 3 to 4 minutes. Once toasted, transfer the rice to a pestle and mortar or a coffee grinder and grind it into a fine meal.
  2. Once ground, in a small bowl, combine ground rice, fish sauce, brown sugar, water, and lime juice, and mix until well combined, it will form a thick paste. Set aside.
  3. Warm oil in a large skillet on medium-high heat, add garlic, ginger, and chilli, and cook for about 1 minute until fragrant.
  4. Add ground turkey to the skillet, increase the heat slightly, and continue to cook, breaking the turkey up into small pieces with a wooden spoon or spatula.
  5. When the turkey is almost completely cooked, add the rice mixture, stirring to coat the turkey, and cook for an additional 1-2 minutes until everything is combined.
  6. Once cooked, remove skillet from the heat, add red onion, mint, and cilantro to the turkey mixture and stir until well combined.
  7. To serve, spoon the turkey filling into lettuce leaves and top with cabbage, cucumber, peanuts, and a squeeze of lime.

Nutrition

  • Serving Size: 1 serving
  • Calories: 347 calories
  • Sugar: 6 grams
  • Fat: 21 grams
  • Carbohydrates: 17 grams
  • Fiber: 5 grams
  • Protein: 28 grams

Keywords: asian, thai, ground turkey, healthy

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Strawberry Smoothie Bowl

Published on July 29, 2021 by Stephanie Kay

If you love soft-serve ice cream, this little number is for you! Thick, creamy, and covered in the toppings of your choice, the natural sweetness of this strawberry smoothie bowl is a great way to satisfy a sweet tooth in a slightly healthier way.

Strawberry Banana Smoothie Bowl

 

I used plain yogurt in this recipe,  however, you can certainly swap it for Greek yogurt if that’s all you have on hand or you wanted to increase the protein content a bit. Regardless of what option you choose, whether you’re looking for a light breakfast on a warm summer day, a sweet snack, or a healthy dessert, this bowl is a sweet treat the whole family can enjoy.

More Smoothie Bowl Recipes:

  • Chocolate Almond Smoothie Bowl
  • Green Smoothie Bowl

 

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Strawberry Banana Smoothie Bowl

Strawberry Smoothie Bowl

Author: Stephanie Kay

Enjoy this rich and creamy strawberry banana smoothie bowl as a light breakfast or a healthy snack.

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

Smoothie Bowl:

  • 1 cup strawberries, frozen
  • 1 banana, sliced, frozen
  • 1/2 cup yogurt, plain
  • 2 tablespoons milk, plus more as needed

Toppings:

  • Chia seeds
  • Hemp seeds
  • Pumpkin Seeds
  • Berries, of your choice

Instructions

  1. Place the strawberries, sliced banana, and yogurt in a blender or food processor and blend on low, scraping down the sides as needed, adding milk in batches as needed, until a smooth consistency is reached. You’re looking for a soft-serve ice cream consistency, thick enough to eat with a spoon.
  2. Once blended, transfer the mixture to a bowl.
  3. Sprinkle with toppings of your choice and serve immediately.

Nutrition

  • Serving Size: 1 bowl
  • Calories: 224 calories
  • Sugar: 27 grams
  • Fat: 5 grams
  • Carbohydrates: 42 grams
  • Fiber: 6 grams
  • Protein: 7 grams

Keywords: strawberry banana, frozen, yogurt

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